10 Weird Reasons You’re Getting Bitten By Mosquitoes

Mosquitoes buzz: Whom they love to bite, where they like to hang out, and which repellents they hate the most.
By Lauren Gelman

 We love when you work up a sweat.
 You think we’re drawn by the aroma of your “sweet blood,” but it’s really the carbon dioxide you exhale that makes us beeline toward you. The harder you breathe, the more CO2 you emit, so you’re especially attractive after a jog.

Hate getting bitten up? Blame the ladies. We don’t like to admit this, but male mosquitoes do not eat human blood: They get all their nutrition from plant nectar. We females need your blood, which contains a protein that helps our eggs develop. After we have a blood meal, we can lay anywhere from 100 to 400 eggs.

Love beer? So do some of us. It’s crazy, but we can tell when you’ve been drinking because your skin chemistry changes, and it lures us in.

Smelly feet are simply delicious. In fact, scientists have shown that we find your tootsies ten times more alluring than Limburger cheese (but really our favorite body part is your hand).

To evade us at a party, don’t be a wallflower. When we smell a huge mass of carbon dioxide, we fly toward it; after we get there, it’s easier to attack the people on the perimeter of the group than those smack-dab in the center.
If your home’s landscaping is well tended, we won’t like it as much. We like to hang out in thick, overgrown vegetation. The darker and more humid, the better. If you keep your lawn mowed, pool skimmed, and bushes trimmed, your backyard won’t be very appealing. Removing puddles of stagnant water is also a great way to repel us—that’s where we like to lay.

We’re thrilled when you buy DEET-free repellent. DEET, along with picaridin, is among the stronger types that help keep us away. Each type blocks different receptors that allow us to track you down. We’re also not big fans of lemon eucalyptus and the compound IR3535, although these are a little weaker than DEET and picaridin.

Got those CO2-emitting traps in your yard? Great! You may think you’re outsmarting us with these devices, which emit carbon dioxide to lure us into a trap. But they may attract more of us than they are able to trap, increasing our presence in your yard. UV bug zappers aren’t effective either: Only a fraction of the pests they kill are mosquitoes.

Pregnant? Yum. If you’re a woman who’s expecting, you emit more carbon dioxide and your abdomen has a higher temperature than when you’re not pregnant, drawing some of us right to you. Sorry, baby.

When it comes to West Nile, end-of-summer bites may do more harm. It’s simple logic: We bite birds who have the West Nile virus; then we bite humans and spread it. By summer’s end, we’ve had more chances to bite infected birds.

Vice Advice: I Quit Smoking. Now What?

Smoking can take a serious toll on your health, but quitters may bounce back more quickly than you think. Here, the truth about the damage done, and the repair plan to follow now.

What's the Damage?

First, congrats on kicking the habit. Breaking an addiction to the nicotine in tobacco is not easy. With each smoke-free year that passes, you lower your odds for heart disease, serious breathing problems, and cancers of the lungs, mouth, throat, esophagus, bladder, and more. But you may not be in the clear just yet. Your heart and lungs remain at higher risk of disease than that of a nonsmoker for up to 20 years after you quit.

Can You Undo It?

Absolutely. You’ll see immediate health benefits shortly after quitting, but the full benefits take years to reap. Heart disease risk drops 50 percent within a year after kicking the habit, but it’s not until 15 years later that your risk of heart disease and stroke fall to the level of someone who’s never smoked. As for lung cancer: After 10 years smoke-free, your risk is about one-third to one-half that of continuing smokers; it falls to that of someone who’s never smoked within 20 years.

Even better: If you take these additional steps to improve your health beyond staying smoke-free, you can accelerate the recovery and end up even more immune to the diseases linked to smoking.

1. Be vigilant.

Habits and addictions do not die easily. Even if you’ve been smoke-free for years, it might take just one weak moment to reignite your habit. Always be mindful of the benefits of not smoking, and the self-respect you’ve earned in kicking the habit, and don’t let yourself be tempted.

2. Stay away from secondhand smoke.

Passive smoking nearly doubles your odds of a heart attack—and may be even more risky for former smokers whose lungs and cardiovascular systems are still recovering. Avoiding smoke at home, work, and when you’re out socializing is the biggest preventive step a former smoker can take, say Harvard Medical School experts.

3. Pack your plate with fruits, veggies, and whole grains.

These natural foods contain lots of cell-protecting antioxidants that further guard against heart disease, stroke, and several forms of cancer. And new research indicates they may even help you kick butt: A University at Buffalo study found that smokers who ate the most produce were three times more likely to not have smoked in the last 30 days than people who ate the least. Researchers aren't exactly sure why, but think that fruits and veggies may make cigarettes taste bad, thus making them even less appealing. Bonus: You get extra vitamins and cholesterol-lowering fiber.

4. Take care of your ticker.

Stay up-to-date with blood pressure and cholesterol checks to watch your risk of developing heart disease. And let your doctor know you used to smoke: He or she may be more likely to take stricter approaches to testing and treatment knowing that you are a former smoker.

5. Watch your lung health.

Stay alert for signs of problems, such as persistent coughing, shortness of breath, and chest pain. Tell your doctor right away if you experience any of these.

Health Confession: Do You Inhale Your Lunch?

Yesterday, I managed to scarf down my lunch—a very delicious hummus and veggie sandwich from Cosi—in about 3.5 minutes. I was chewing so fast, I had to catch my breath afterward! Granted, it was an unusually packed day, but I find myself crossing off lunch like it’s a line item on my To Do list more often than not. And according to this new Lithuanian research, I really need to stop and savor my meals. The researchers learned that speed eaters were 2.5 times more likely to develop type 2 diabetes than people who ate more slowly. Other research has also linked eating fast with obesity. And proponents of mindful eating say that savoring each bite helps connect us to a sense of nourishment and well being. Old habits die hard, but this essay about embracing the French way of lunching—that is, taking at least a 30-minute lunch break away from your desk, and preferably outside—is inspiring me to make a change. Surely, I can manage to take a break one or two times a week—and author Rachael Levy says it will improve how I do my job: “The lunch break is a chance to refresh the mind and socialize with friends and co-workers. You’ve already been in class or work all morning, and you’re about to do it again all afternoon. By taking those few moments to breathe, you come out feeling refreshed and invigorated. At work, time spent chatting with colleagues can lead to great ideas and cross-pollination between departments. And if you’ve broken bread with colleagues at lunch, it’s going to be easier to approach them in the professional sphere.”

Are You Ironing Wrong? 8 Tips on Getting it Right

Donna Wallace, product manager for Rowenta Irons, a leading manufacturer of premium irons, offers these tips to achieve perfectly pressed clothes and linens:

1. Sort clothes according to temperature, working from coolest to hottest. Iron silks and synthetics on low to medium heat (approximately 350°F), wool on medium to high, and cotton and linens at high temperatures (400°F to 425°F). Since the right temperature is critical, let the iron sit for a few minutes after you have adjusted the controls.

2. Hang up or fold your garments immediately after ironing them.

3. Never use circular strokes — you can stretch the fabric. Iron lengthwise and eliminate wrinkles by blasting the area with steam.

4. When ironing large items, such as a tablecloth or curtains, set up two chairs next to the ironing board and fold the piece carefully onto the chairs as you work on it. You could also iron large items on a tabletop padded with a towel, provided that the table won’t be harmed by the steam or hot temperatures.

5. Iron sensitive fabrics with a pressing cloth — a clean cotton cloth, handkerchief, or napkin. Iron fabrics inside out to protect them from becoming singed or shiny.

6. If you must use an extension cord with your iron, use a 12-ampere cord. Lighter-weight cords could overheat, causing fires. Make sure that you arrange the cord so you won’t trip over it.

7. Press pleats starting from the bottom, working from the inside of the pleat to the outside. Set pleats with a shot of steam.

8. Let clothes sit for a few hours after you’re finished ironing to allow the creases to set.

Coffee: The Miracle Drug

When was the last time you heard a doctor use the word miracle? Well, wake up and smell the coffee: “It’s amazing,” says liver specialist Sanjiv Chopra, MD, professor of medicine at Harvard Medical School. “Coffee is truly a lifesaving miracle drug.”

Though he says it’s still a “scientific mystery” how a simple cup of coffee works its wonders in the body, large epidemiological studies repeatedly verify its astonishing benefits. Some recent research highlights:

* More than three cups a day lowers women’s risk of developing the most common skin cancer by 20 percent.

* More than six cups a day cuts men’s risk of dying from prostate cancer by 60 percent.

* Drinking at least one cup of coffee a day lowers women’s risk of stroke by up to 25 percent.

* Consuming at least two cups daily reduces women’s chances of becoming depressed by up to 20 percent.

“Drink it black, or at most put a little skim milk in it” to minimize calories, Dr. Chopra recommends. The benefits from decaf may not be as prodigious, so stick with regular if you can tolerate the buzz. Dr. Chopra drinks at least four cups a day himself, though most people should limit themselves to two. And no, he jokes, “I’m not sponsored by Starbucks.”

Dr. Sanjiv Chopra is the author of Live Better, Live Longer: The New Studies That Reveal What’s Really Good — and Bad — for Your Health.

How to Treat Depression With Food

Treatment for depression can be a complicated process involving both therapy and medication. But one often-overlooked factor is nutrition -- you are what you eat, and you need to eat food that will help you be happy. Here are seven tips to help you eat to curb depression.



1. Make sure every meal contains some complex carbohydrate-rich foods.








2. Cut back on sugar-containing foods.
Replace refined sweets with nutrient-packed foods, such as fresh fruit, crunchy vegetables, whole grain bagels, or low-fat yogurt.



3. Cut back on caffeine from coffee, tea, chocolate, cocoa, colas, and medications.
Drink more water instead.

4. Increase dietary intake of vitamin B6.
Aim for several servings daily of chicken, legumes, fish, bananas, avocados, and dark green leafy vegetables. Also, include at least two folic acid-rich foods in the diet, such as spinach, broccoli, orange juice, or chard.


5. Make changes gradually.
Select two or three small changes and practice these until they are comfortable. This will assure long-term success in sticking with your plan and will allow your brain chemistry time to adjust to the new eating style, without throwing your brain's appetite- control chemicals into a tailspin.





6. Take a moderate-dose multiple vitamin and mineral supplement to fill in any nutritional gaps.






7. Remember that what you eat is only part of the blues battle.
Regular exercise, effective coping skills, a strong social support system, and limiting or avoiding alcohol, cigarettes, and medications that compound an emotional problem also are important considerations.

Depression also can be a symptom of other problems, so always consult a physician if emotional problems persist or interfere with your quality of life and health. In the meantime, keep in mind that what you choose to sooth your hunger, also will be fueling your mood.

The Fountain of Youth

What is the fountain of youth? Exactly what it suggests. Being just 2 percent underhydrated can make you act and feel older. For a sharp mind, smooth skin, better health, and fluid movement, you need water. But forget about the old eight-times-eight rule (eight 8-ounce glasses of water daily). Healthy people, it turns out, get all the water they need from what they eat and drink (that includes tea and coffee but not alcoholic beverages). Thirst, though, should be your guide. If you’ve worked up a sweat exercising, are in a hot climate, or are taking medications, you may need to drink more than usual.

Best Medicine: The Power of Forgiving

Healing emotional wounds doesn't just make you feel better. New research shows there are also health benefits

The Best Way to Heal a Heart

Elizabeth Nassau was stunned. She had called a good friend to wish her a happy birthday, when suddenly she found herself under attack. “Out of the blue, she launched into a long list of everything that bothered her about me, and dumped me over the phone,” says the 48-year-old writer from Philadelphia.

Nassau blames jealousy: “My career was just starting to get off the ground. My book was about to be published, and I’d won an award for my essays. I felt my friend didn’t like it that I wasn’t so needy anymore.”

She spent two years fuming. “Every time I saw her, my blood boiled, my heart pounded and I’d get so tense that I literally felt sick.”

Who hasn’t felt the sting of betrayal, unfair treatment or something more abusive? Many of us cling to the resulting rage and pain, but others choose not to. The latest research shows that learning to forgive those who hurt us can have profound benefits. It’s become a hot new way to manage anger, cut stress and, maybe most important, improve health.

At an Atlanta conference last fall, some 40 researchers met to review what they’re finding in probing the healing power of making peace. One study showed that giving up grudges can reduce chronic back pain. Another found that forgiveness limited relapses among women battling substance-abuse problems. One intriguing project discussed at the event — run by the nonprofit Campaign for Forgiveness Research — used MRI scans to explore how just thinking about empathy and reconciliation sparks activity in the brain’s left middle temporal gyrus, suggesting we all have a mental forgiveness center set to be tapped.

So, on top of having profound emotional benefits, purging our anger may also help heal some of what ails us physically. But how do we do it? And what does it mean to forgive?

Elizabeth Nassau’s revelation came at a chance meeting with her estranged friend: “Instead of turning away, I told her how profoundly she had hurt me. She listened, but didn’t apologize. Then I surprised myself. I apologized for harboring anger and hatred against her for so long. As I spoke, I realized I’d forgiven her.”

The effect was potent. “My anger melted away,” she says. Nassau hasn’t renewed the friendship, but now when she sees her ex-pal, “I can breathe calmly and my heart isn’t palpitating.”

Nassau’s experience fits with the findings of Fred Luskin, PhD, director of Stanford University’s Forgiveness Project and author of Forgive for Good. Luskin — quick to emphasize that forgiving doesn’t mean condoning the offense — has found that letting go of a grudge can slash one’s stress level by up to 50 percent. Volunteers in his studies also have shown improvements in energy, mood, sleep quality and overall physical vitality. “Carrying around a load of bitterness and anger at how unfairly you were treated is very toxic,” says Luskin.

Cortisol

That’s because we’re wired to treat any tension-inducing event, be it a fire alarm or reliving a simmering feud, as a crisis. At these times, our bodies release the stress hormones adrenaline and cortisol, prompting our hearts to accelerate, our breath to quicken and our minds to race. An accompanying sugar release revs up muscles, and clotting factors surge in the blood. It’s all harmless if the scare is brief (like a near mishap on the highway). But anger and resentment are like accidents that don’t end, turning hormones meant to save us into toxins.

Cortisol’s depressive effect on the immune system has been linked to serious disorders. Bruce McEwen, PhD, director of the neuroendocrinology lab at Rockefeller University in New York City, says cortisol wears down the brain, leading to cell atrophy and memory loss. It also raises blood pressure and blood sugar, hardening arteries and leading to heart disease.

Enter forgiveness, which seems to stop these hormones from flowing. For a study presented to the American Psychosomatic Society last March, University of Wisconsin-Madison researchers recruited 36 male veterans who had coronary artery disease and were also burdened by painful issues, some war-related, some tied to marital problems, work conflicts or childhood traumas. Half the men received forgiveness training; the rest didn’t. Those who got the training showed greater blood flow to the heart.

Adult Acne: Why It Happens and What You Can Do About It

Battling adult acne? You're not alone! 30 percent of women age 40-60 suffer from acne.Try these tips for restoring your skin to its blemish-free days

Many of us associate pimples and breakouts with our teenage years. Unfortunately, some people experience acne during their midlife years. If this is happening to you, know that you are not alone. Some estimates say 30 percent of women age 40-60 suffer from acne.

Experts believe that hormones are to blame for adult acne. Between pregnancy, menstruation, and menopause, hormones may get imbalanced, resulting in breakouts. Here are some tips to restore your skin to its blemish-free days.

Gentle cleaners
Most dermatologists recommend using a gentle cleanser such as Cetaphil.

Lotions or creams
Many over-the-counter products can be used to treat adult acne, but it may take a few tries to figure out which one works best for you. Benzoyl peroxide is commonly used to kill bacteria that can cause acne. If you tend to have dark marks from acne, you may need to use products that contain salicylic and glycolic acids.

Here are 3 homemade acne treatments that help to naturally clear up blemishes:

1. Aspirin
Even those of us who are well past adolescence can get the occasional pimple. Put the kibosh on those annoying blemishes by crushing one aspirin and moistening it with a bit of water. Apply the paste to the pimple, and let it sit for a couple of minutes before washing off with soap and water. It will reduce the redness and soothe the sting. If the pimple persists, repeat the procedure as needed until it’s gone.

2. Olive Oil
Okay, the notion of applying oil to your face to treat acne does sound a bit wacky. Still, many folks swear this works: Make a paste by mixing 4 tablespoons salt with 3 tablespoons olive oil. Pour the mixture onto your hands and fingers and work it around your face. Leave it on for a minute or two, then rinse it off with warm, soapy water. Apply daily for one week, then cut back to two or three times weekly. You should see a noticeable improvement in your condition. (The principle is that the salt cleanses the pores by exfoliation, while the olive oil restores the skin’s natural moisture.)

3. Toothpaste
Your teenager is bemoaning a prominent pimple, and the day before the dance too! Tonight, have her or him dab a bit of non-gel, nonwhitening toothpaste on the offending spot, and it should be dried up by morning. The toothpaste dehydrates the pimple and absorbs the oil. This remedy works best on pimples that have come to a head. Caution: This remedy may be irritating to sensitive skin.

See a Doctor
If you cannot manage your acne using OTC products, you may need to schedule an appointment with your dermatologist. Your doctor can prescribe higher strength ingredients that cannot be found OTC.

Vitamin Value

About half of us regularly take at least one vitamin, herbal or nutritional supplement – whether for sore joints, colds and flu, bone health, heart worries or general stress. But it pays to consider what you really need

THE LOWDOWN

Ask most nutritionists and they’re likely to put good health down to well-balanced eating.

“Food contains both macronutrients and micronutrients,” says Charlotte Lin, a dietitian at the National University Hospital (NUH) of Singapore. “By taking only vitamins, which are a sub component of micronutrients, your body is missing out on carbohydrates, fats and protein, which are essential for bodily function.”

Dr Lee Chee Peng, president of the Malaysian Society of Complementary Medicine, says people who eat three balanced meals are unlikely to require multivitamin supplements. The exceptions are individuals who exercise more than five days a week or patients under treatment or recovering from a disease. These individuals will be prescribed specific vitamins, he explains, but most people fare just fine.

So, what’s behind our growing love affair with multivitamins? In 2002, Harvard Medical School recommended that everybody, regardless of age or health status, take a daily dietary supplement. The advice is still considered controversial, but experts say that people across Asia generally view multivitamins as “healthy”, and as a form of nutritional insurance against a less than perfect diet.

Says Mandy Sea, principal nutritionist of the Centre for Nutritional Studies at the Chinese University of Hong Kong, “Generally a supplement containing 100 percent of the daily value of most vitamins and essential minerals is adequate.”

Supplements on the market today include those that use natural herbs or synthetic ingredients. Experts point out that when choosing between multivitamins, those containing natural herbs may not necessarily be better than those with synthetic ingredients. The body recognises the molecular weight and structure of each vitamin and mineral for their functions regardless of whether the vitamins come from synthetic or natural sources, explains Dr Lee.

NUH dietitian Lin adds that the chemical makeup of the herbs also varies depending on where it’s grown and how it’s been processed.

HOW TO CHOOSE?

If you decide to take a multivitamin, how do you choose from the dozens on the market?

Keep it simple. Look for one that provides close to the recommended daily intake (RDI) – at least 75 percent – of the vitamins and minerals you need. But try to avoid products that contain large doses of vitamin or mineral supplementation. High dosages of certain vitamins or minerals may interfere with the absorption of other important nutrients, explains Sea.

“Excessive amounts of zinc and vitamin E may interfere with iron absorption; excessive calcium supplementation may decrease iron absorption, leading to iron deficiency anaemia.” So check the label for the precise contributions to your RDI.

LET’S GET SPECIFIC

Some nutritionists feel that formulas designed to prevent specific conditions may be a better choice than a general pill that tries to cover all bases. Lin suggests that if you are concerned about bone health and osteoporosis, for instance, you are far better off selecting a vitamin D and calcium supplement, rather than a general multivitamin: “The dosage of these specific nutrients may not be sufficient in a general pill,” says Lin.

Other specific formulas of value are preconception supplements with a good amount of folic acid, and omega-3 fatty acid fish oil supplements. Research has shown that folic acid supplements before and during pregnancy helps to significantly reduce the incidence of neural tube defects, says Lin. That’s when it pays to be discerning.

Supplements aimed at helping with stress, energy and metabolism commonly contain vitamin B.

“B-group deficiencies are not common in Singapore,” notes Lin. Vegans are susceptible to B12 deficiencies; the elderly and athletes are more likely to have B-group deficiencies due to decreased gut absorption and increased needs for energy production respectively, explains Lin.

Lin also cautions against wishful thinking, particularly where vague lifestyle ailments are the problem: “Stress needs to be managed through lifestyle changes and cannot be modified through dietary means.”

WHAT ARE THE GOOD OILS?

It’s hard not to be impressed by the omega-3 benefits fish oil boasts. Studies suggest fish oil reduces heart problems and may help with joint health, depression and weight loss. What’s less well known is the fact that the fats in fish oil are unstable – they are quick to oxidise. Oxidation begins during extraction and processing, and continues when the product is sitting on supermarket and pantry shelves.

“Although no studies to date have conclusively proved that oxidised fish oils cause atherosclerosis [hardened arteries], it is known that oxidised lipids can contribute to the kind of damage seen in atherosclerosis,” says Dr Karen Silvers, a senior research fellow at the School of Medicine and Health Sciences at the University of Otago in Christchurch, New Zealand.

Her advice? “Eat fresh fish or other foods naturally rich in omega-3 fatty acids. Buy fish oil capsules with the longest ‘best before’ date possible and never consume fish oil beyond or even near that date.” It may be worth buying smaller bottles (250ml) or a 60-capsule pack so the oil is used in a short time.

Fish liver oils may be easy to confuse with pure fish oils, but they are not the same thing. Fish liver oils – such as cod liver oil and halibut liver oil – contain vitamin A that can be toxic at high doses. Fish liver oils taken in the doses recommended for pure fish oil may exceed the RDI of vitamin A.

EXPERT TIP: The very long chain of omega-3 fatty acids found in fish oils have different functions, says Silvers. This may influence the type of omega-3 rich supplement you choose to use. “EPA is more anti-inflammatory, whereas DHA has been shown to beimportant for healthy heart function.”

ABSORPTION

Even though vitamins and minerals in supplements are synthesised to the exact chemical composition of naturally occurring vitamins, they still don’t seem to work as well. The exception is folate. The synthetic form – folic acid – that you find in supplements is more stable than naturally occurring folate from food sources, says Sea, as naturally occurring folate can be easily destroyed during food preparation and processing.

If you’re considering a formula with iron – often a need for premenopausal women – look for it in the form of ferrous sulphate that is easily absorbed. Taking it with a piece of fruit – a source of vitamin C – will boost absorption. But get a blood test to check iron levels before racing ahead. Taking too much iron, especially when you don’t have a deficiency may lead to diarrhoea, constipation or abdominal discomfort, says Lee.

WHEN TO TAKE IT

When you consider the vitamins and minerals in a good, balanced diet, some nutrients will always cancel out others. The important thing is to understand when to take the supplements so that the nutrients can be better absorbed. “Calcium absorption is enhanced if the supplements are taken after a meal,” says Lin. “Iron supplements should be taken on an empty stomach.”

TOO MUCH HARM

High-dose antioxidant supplements may not be as effective against disease prevention as once hoped. Vitamin E is one of the most widely used supplements, but research suggests too much may cause harm. Vitamin A and beta carotene is another group of vitamins that has also received its share of scrutiny for increasing cancer risk in some groups. Recently, folic acid was added to the list of supplements we should “handle with care”. Studies have linked high intakes to colon polyps and researchers have speculated it may lead to an increase in colorectal cancers.

If you’re planning pregnancy, or are pregnant, aim for 600mcg a day; everyone else should try for 400mcg daily, the amount in a standard multivitamin.

The same applies to vitamin E. Higher doses may help prevent heart disease, but the amount in a standard multivitamin is enough to have health benefits.

Healthy Eating Begins at the Supermarket

Find out how you can have a well-stocked pantry for the healthy eating. We show you how to pick wholesome choices at the supermarket

Consumers commonly hit the grocery store at least twice a week. Why, then, does it feel like we never have anything to eat at home? Follow the advice below to make sure you not only have a well-stocked pantry for healthful eating, but are buying the right products at the right time in the right way.

You’ll notice that many of the tips below have you looking at a food product’s nutrition label and ingredients list for information. If you haven’t become expert at this, time to study up.

1. Rule number one: Buy fresh food! There is no simpler, no easier, no plainer measure of the healthiness of your food than whether it comes in boxes and cans or is fresh from the farm or the fields. If more than half your groceries are prepared foods, then you need to evolve your cooking and eating habits back to the healthy side by picking up more fresh vegetables, fruits, seafood, juices, and dairy.

2. Shop the perimeter of the store. That’s where all the fresh foods are. The less you find yourself in the central aisles of the grocery store, the healthier your shopping trip will be. Make it a habit — work the perimeter of the store for the bulk of your groceries, then dip into the aisles for staples that you know you need.

3. Think of the departments (dairy, produce, meat, and so on) as separate stores within the supermarket. You wouldn’t shop at every store at a mall the same way, would you? You know better than to idly browse through a jewelry store, don’t you? So apply the same approach to the grocery store. Target the sections that are safe to browse through — the produce section, primarily — and steer clear of the dangerous sections (the candy, ice cream, and potato chip aisles).

4. Shop with a list. Organize your shopping list based on the tip above — that is, by the sections of the store. This will have you out of the supermarket at the speed of light. If you’re a woman, consider getting your husband or son to do the food shopping, says Joan Salge Blake, R.D., clinical assistant professor of nutrition at Boston University’s Sargent College. The latest survey from the Food Marketing Institute shows that compared to women, men are more likely to buy only what’s on the grocery list. But shopping with a list has benefits beyond speed and spending. By lashing yourself to the discipline of a well-planned shopping list, you can resist the seductive call of aisle upon aisle of junk food, thereby saving your home, your family, and yourself from an overload of empty calories.

5. Food-shop with a full stomach. We’re sure you’ve heard this one before, but it’s worth repeating. Walking through the grocery store with your tummy growling can make you vulnerable to buying anything that isn’t moving, says Blake. If you can’t arrange to shop shortly after a meal, be sure to eat an apple and drink a large glass of water before heading into the store.

6. Buy a few days before ripe. There’s no point in trying to buy fresh vegetables and fruits for your family if the bananas turn brown and the peaches mushy two days after you get them home. Buy fruit that’s still a day or two behind ripeness. It will still be hard to the touch; bananas will be green. Feel carefully for bruises on apples, check expiration dates on bagged produce, and stay away from potatoes or onions that have started to sprout. If the produce on the shelves looks a bit beyond its peak, don’t walk away; ask to speak to the produce manager. Chances are, there’s a fresh shipment in the back just waiting to be put out on store shelves. For a real taste treat, if you’re going to eat them within the next couple of days, pick up a bunch of vine-ripened tomatoes. There’s just no comparison.

7. Buy in season. Sure, it’s tempting to buy strawberries in December, and once in a while that’s fine. But fresh fruit and vegetables are best when purchased in season, meaning they’ve come from relatively close to home. They often cost less, are tastier, and have less risk of pathogens such as E. coli.

8. Buy organic whenever possible. Sure, it costs a few dollars more. But a study in the Journal of Agricultural and Food Chemistry found that organically grown fruits and vegetables contain higher levels of cancer-fighting antioxidants than conventionally produced foods. However, if organic is too pricey for you, don’t worry; organic or not, fruits and veggies are key to a healthy larder.

9. Buy frozen. Frozen fruits and vegetables are often flash frozen at the source, locking in nutrients in a way fresh or canned can’t compete with. Stock your freezer with bags of frozen vegetables and fruits. You can toss the veggies into soups and stews, microwave them for a side dish with dinners, or thaw them at room temperature and dip them into low-fat salad dressing for snacks. Use the fruits for desserts, smoothies, and as ice cream and yogurt toppings.

10. Stock up on canned tomato products. Here’s one major exception to the “fresher is better” rule. Studies find that tomato sauces and crushed and stewed tomatoes have higher amounts of the antioxidant lycopene than fresh, because they’re concentrated. Canned tomatoes are a godsend when it comes to quick dinners in the kitchen. Warm up a can with some crushed garlic for a chunky pasta sauce; pour a can over chicken breasts and simmer in the crock pot; add to stews and sauces for flavor and extra nutrients.

11. Stock up on canned beans. Although they may have a bit more sodium than we like, that’s easy enough to get rid of with a good rinse in the sink. Beans can be mixed with brown rice, added to soups and stews, pureed with onions and garlic into hummus for dipping, or served over pasta for a traditional pasta e fagioli. In fact, all the hype about pasta raising blood sugar really comes down to this: What are you putting on your pasta? The soluble fiber in beans lowers blood sugar and insulin, making the combination of pasta and beans a healthful — as well as delicious — dish.

12. Spend some time in the condiment aisle. With the following basic ingredients you have the underpinnings for wonderful sauces, low-fat marinades, and low-salt flavorings. These delightful flavorings enable you to stay away from the less-healthy condiment items, such as mayonnaise, butter, stick margarine, creamy salad dressings, and so on: flavored ketchup's and barbecue sauces (look for sugar-free varieties), horseradish, mustard's, flavored vinegars, extra-virgin olive oil, jarred bruschetta and pesto sauces (luscious spooned atop salmon and baked), capers, jarred olives, sun-dried tomatoes, jarred spaghetti sauce, anchovies, roasted red peppers, Worcestershire sauce, chili sauce, hot pepper sauce, soy sauce, sesame oil, walnut oil, teriyaki sauce, jarred salsas, and various kinds of marmalade's.

13. Try some of the new whole grain alternatives. Today you can find wonderful whole grain pastas and couscous, instant brown rice that cooks up in 10 minutes instead of the old 50, even whole grain crackers. Hodgson Mills makes a delicious whole wheat pasta with flax-seeds. It really tastes great, and you can scarcely do any better when it comes to nutrition. While you’re at it, pick up a bag of whole wheat flour to replace the white stuff in your canister.

6 Quick Beauty Fixes With a Lemon

See how you can use lemons in your beauty routine

Considering its size, the vitamin C powerhouse we know as the lemon provides an astonishing number of beauty benefits, six of which are listed below. (One word of caution: lemons can cause skin to be extra-sensitive to sunlight, so don't expose yourself to the sun for too long after a skin treatment.)

1. Exfoliate dead skin and bring new skin to the surface by washing skin with lemon juice mixed with a little sugar.

2. Smooth wrinkles by boiling 1 cup milk, 2 teaspoons lemon juice and 1 tablespoon brandy. Cool the mixture to room temperature, apply and let dry before wiping it off.

3. Lighten age spots by dabbing them with lemon juice and rinsing off after 15 minutes. Repeat once later in the day.

4. Create a facial that both exfoliates and moisturizes by mixing the juice from 1 lemon with ¼ cup olive oil or sweet almond oil.

5. Fight dandruff with a daily scalp massage with 2 tablespoons lemon. Rinse with water and follow with a rinse of 1 cup water mixed with 1 teaspoon lemon juice.

6. Whiten and clean fingernails by soaking them in 1 cup lukewarm water and the juice of 1/2 lemon for 5 minutes, then rub the inside of the lemon peel against the nails.

Green Tea: A top all-rounder

Antioxidants have protective qualities

Green tea is lauded for its many health benefits – it guards against heart disease, diabetes, cancer, weight gain, even tooth decay. New research continues to stack up its merits. Its secret? This brew is naturally rich in a group of antioxidants called catechins. Recently, US researchers found evidence of this compound’s osteoprotective effect. “Green tea has a higher concentration of catechins and appears to benefit bone health more than other kinds of tea, such as black and oolong,” says Dr Leslie Shen of Texas Tech University. Early research from Hong Kong also suggests green tea’s catechins can benefit the eye, with signs that it is absorbed by the lens, retina and other eye tissues.

THE MEDICINAL BREW

What makes green tea so special? Unlike black tea, its production involves little processing and fermentation, keeping catechin concentration especially high.

Flu Fighter

A University of Florida study looked at the effect of green tea during flu season. Those participants who took a capsule with decaffeinated green tea extract twice a day for three months experienced 32 percent fewer cold and flu symptoms com- pared to the placebo group. Of those who did become ill, only 6 percent needed a doctor.

Sleep Your Way to Better Heart Health

Lack of sleep can do more than make you cranky—it could shorten your lifespan. New research suggests that sleeping less than six to eight hours a night leads to an increased risk of heart attack and stroke.

The risk of heart disease can increase as much as 48 percent and the risk of stroke by 15 percent when a person regularly doesn’t get a minimum of six hours of sleep, scientists from the U.K.’s University of Warwick recently revealed. The researchers found that chronic sleep shortages produce hormones and chemicals in the body that increase the risk of cardiovascular disease.

Researchers studied 470,000 people from eight countries, including the U.S., U.K., Japan, and Sweden, and found that the demands of the modern workplace and family are taking a toll.

“The trend for late nights and early mornings is actually a ticking time bomb for our health,” researcher Francesco Cappuccio told the BBC. “So you need to act now to reduce your risk of developing these life-threatening conditions.”

The study suggests that sleep deprivation also contributes to high cholesterol, high blood pressure, diabetes, and obesity.

10 Tips for Healthy, White Teeth

Here are 10 secrets for keeping your pearly whites in tip-top shape

1. Go on a white-teeth diet. If you're quaffing red wine and black tea, or smoking cigarettes or cigars, expect the results to show up as not-so-pearly whites. Other culprits to blame for dingy teeth include colas, gravies, and dark juices. Bottom line: If it's dark before you put it in your mouth, it will probably stain your teeth. Brush immediately after eating or drinking foods that stain teeth and use a good bleaching agent, either over-the-counter or in the dentist's office. For convenient teeth-cleaning action, eat an apple.

Consume Plenty Of

1. Calcium-rich foods, such as low-fat milk, yogurt, and cheese.

2. Fresh fruits and vegetables for vitamins A and C, and for chewing in order to promote healthy gums.

3. Tea, which is a good source of fluoride.

Limit

1. Dried fruits and other sticky foods that lodge between the teeth.

Avoid

1. Sweet drinks and snacks.

2. Steady sipping of acidic drinks for prolonged periods.

2. Chuck your toothbrush or change the head of your electric toothbrush at least every two to three months. Otherwise, you're just transferring bacteria to your mouth. According to Beverly Hills dentist Harold Katz, D.D.S., the best way to brush is by placing your toothbrush at a 45-degree angle against your gums and gently moving it in a circular motion, rather than a back-and-forth motion. Grip the toothbrush like a pencil so you won't scrub too hard.

3. Clean your tongue with a tongue scraper every morning to remove tongue plaque and freshen your breath. One major cause of bad breath is the buildup of bacteria on the tongue, which a daily tongue scraping will help banish. Plus, using a tongue scraper is more effective than brushing your tongue with a toothbrush, says Dr. Katz.

4. Eat 'detergent' foods. Foods that are firm or crisp help clean teeth as they're eaten. We already mentioned apples (otherwise known as nature's toothbrush); other choices include raw carrots, celery, and popcorn. For best results, make 'detergent' foods the final food you eat in your meal if you know you won't be able to brush your teeth right after eating.

5. Gargle with apple cider vinegar in the morning and then brush as usual. The vinegar helps help remove stains, whiten teeth, and kill bacteria in your mouth and gums.

Eat for Better Memory: 7 Ways to Get Sharp

Try these nutritious solutions for age-related memory loss.

Boost brainpower with blueberries. Studies have shown blueberries help prevent and reverse age-related memory loss.

Sip some coffee for triple benefit. Coffee has been shown to improve memory, reasoning and reaction time in older folks. Good news for lifetime coffee drinkers: Long term consumption's been linked to a lower risk of developing Alzheimer's disease.

Memory going? Go fish. Even canned tuna may sharpen your mental capacities. Omega-3 fatty acids, found in fish, are important for maintaining memory.

Make time for a good breakfast. A Toronto study found breakfast helped men and women, ages 61 to 79, score better on memory tests. And when kids eat a morning meal, their exam scores improve.

Toast to a sharper mind with Merlot. Or any beer or wine for that matter. A study of 746 adults found that those who drank one to six alcoholic beverages a week were 54 percent less likely than abstainers to develop dementia over six years. That's no license to go crazy though... the same study determined 14 or more drinks weekly increased the risk of dementia by 22 percent.

Brew a cup of sage tea. Sage oil has been shown by some studies to boost acetylcholine levels in the brain, improving memory function. As a tea, it also aids digestion.

Have curry with dinner tonight. An Italian study found that curry may ward off memory loss and Alzheimer's. The seasoning is thought to enhance an enzyme that protects the brain against oxidative damage.

10 Foods for Healthy Hair

1. Avocados

With over 25 vital nutrients, avocados pack a punch with Vitamins E and B. Replace your pricey conditioner with a ripe avocado and apply to wet hair after using your favorite cleanser and let it linger on your locks for a few minutes. Rinse throughly and you’ll have a clean, fresh, and shiny head of gorgeous hair.

2. Beans

Beans are a great source of vitamin B6 and folic acid; and the minerals magnesium, sulfur and zinc. Add black beans to your favorite Tex-Mex recipe or workday lunch for a vitamin and protein boost that will keep you and your hair shining throughout the day.

3. Coconut Oil

The ancient Indian practice of Ayurvedic medicine has relied on the power of coconut oil for centuries. Coconut oil is used as an anti-aging and stress relieving treatment - in addition to a miracle hair treatment. Massaging coconut oil throughout your hair just a few times per week can keep your hair free from dandruff, split ends, and hair-loss. Plus, the fresh coconut scent will instantly transport you to the beach - how’s that for stress relief?

4. Dairy

Not only does dairy build strong bones, but it also keeps your hair strong with calcium and Vitamins D and B12. Fill up on low-fat milk and cottage cheese to keep your gorgeous hair growing strong.

5. Eggs

Whether you like them scrambled, poached, over-easy, or sunny side up; eggs are an inexpensive way to get the protein you need to start your day off right. But did you know that you can skip the pricey organic shampoo for a natural egg shampoo that will cleanse your hair and give it a gorgeous luster? Massage egg yolks into your hair and let it sit for 10-15 minutes and then rinse with cool water. Your hair will be sparkling clean and your wallet will thank you.

6. Halibut

Seafood is a great way to stay slim and keep your heart healthy, and it can also benefit your hair. Halibut is full of more iron than other seafood, keeping your hair strong. Broil, bake, or grill this tasty fish for a great way to get the iron that your hair craves.

7. Honey

Not only will honey sweeten your tea, it can also add some sweetness and shine to your hair. Mix 2 tbsp of honey with 2/3 cup of olive oil, massage into hair and wrap with a warm towel for a half-hour, rinse with warm water. Although it may seem a little sticky, your hair will appreciate the sweet effort.

8. Peas

Peas provide an excellent way to get the carbohydrates and potassium that your hair needs to stay vibrant and strong. Although they contain more calories than other green vegetables, these nutrient-filled calories will keep you full and your hair at its healthiest.

9. Turkey

Full of lean protein, turkey is an excellent choice for iron, which makes for healthy, strong hair. With less calories and fat than beef, turkey can be eaten more frequently and that means more ways to get solid protein in your diet. Replace bacon with turkey bacon and throw a few turkey burgers on the grill for a lean, mean way to keep your hair strong.

10. Walnuts

An excellent source of Vitamin E, walnuts provide a crunchy and satisfying way to give your hair the oils it needs to stay full of shine and luster. But walnuts can also be used to replace expensive hair color treatments. Grind the nuts and boil in hot water, strain, cool and apply to your hair for 20 minutes. The walnut mixture will naturally keep the pigmentation in your hair, keeping those pesky grays at bay.

How to Be Your Own Doctor

Ten easy ways for you to ensure that you keep your health in check

1. Have a PERF-ect day

Essentially, there are four things you should monitor every day to make sure you are living healthily: the amount of fruit and vegetables you ate that day (fresh Produce); whether you walked and were active (Exercise); whether you got at least 15 minutes of laughter and fun time for yourself (Relaxation); and whether you got enough beans, grains and other high-fibre foods (Fibre). If you can say you did well on all four, your day has been extremely healthy. (Needless to say, this doesn’t apply if you spent the rest of the day say, drinking, smoking and eating chocolate.)

2. Get naked every two to three months

Then, with your partner (or a really close friend), conduct a head-to-toe skin check, looking for any new moles, changed moles, suspicious spots or rashes. Be sure to check your scalp, between your toes and fingers, and also the underside of your arms. If you find anything worrying, see your doctor.

Do the ABCD test when checking moles, looking out for these possible danger signs:

- Asymmetry: the two halves don’t match.

- Border irregularity: the edges are jagged.

- Colour: uneven. Different shades of black, brown or pink can be seen.

- Diameter: more than 6mm.

3. Monitor your sleepiness

There are three good ways to tell if you’re not getting enough sleep. First, do you require an alarm clock to wake you up most mornings? Second, do you become drowsy in the afternoon to the point that it affects what you’re doing? Third, do you doze off shortly after eating dinner? If the answer to any of these is yes, you need more sleep. And if you’re getting enough sleep (about eight hours) and still have these troubles, talk to your doctor about your low energy.

4. Measure your height every year after you turn 50

This is especially important for women as a way of assessing posture and skeletal health. A decrease in stature can be as informative as a change in a bone density test for monitoring your overall bone health. If you’re concerned, speak to your doctor.

5. Keep a mental colour chart of how dark your urine is

It may sound weird, but it’s a useful health indicator. Your urine should be a clear, straw colour; if it’s dark or smells strong, you may not be getting enough fluids. If it stays dark-coloured even after you increase your liquid intake, make an appointment to see your doctor. If it’s bright yellow, it may be the B vitamins in your multivitamin tablets (if you take them).

6. Check your heartbeat after you exercise

A study published in the Journal of the American Medical Association found that women with poor heart rate recovery (HRR) after exercise had twice the risk of having a heart attack within ten years as those who had normal HRR. Next time you exercise, like a strenuous 20-minute walk or a jog, count your heartbeats for 15 seconds immediately afterwards, then multiply the result by four to get your heart rate. Sit down and wait two minutes before checking again. Subtract the second number from the first. If it’s under 55, your HRR is higher than normal and you should consult with your doctor.

7. If you have diabetes, check your feet every day

You will be susceptible to foot damage, so examine your feet carefully for any blisters, fungus, peeling skin, cuts or bruises. Because people with diabetes often have some nerve damage in extremities such as the feet, these daily self-examinations give critical clues as to how well you’re monitoring your blood sugar and if you might have nerve damage.

8. Have a cardiovascular check

If you’re over 40, you can request a full cardiovascular screening assessment (for future heart attack and stroke risk) with your doctor. You can also request one if you’re under 40 with a strong family history of heart attack or stroke. Blood cholesterol levels are just one of several factors that need to be measured and assessed, along with smoking status, blood glucose level, ECG results and blood pressure. Measuring cholesterol alone is not enough, as other risk factors may be missed; normal cholesterol levels do not necessarily mean that your overall cardiovascular risk is normal. Ask for advice at your doctor’s surgery.

9. Check your blood pressure every six months

Check with a home blood pressure monitor, or at a clinic. If the top number is more than 140 (130 if you have diabetes) and the bottom number is higher than 90 (80 for diabetics), wait a day, then check it again. If it’s still high, make an appointment with your doctor.

10. Check your hairbrush

If your hair’s falling out, ask your doctor to check your levels of blood ferritin, an indication of how much iron your body is storing. Some studies suggest low levels may be related to unexplained hair loss. Thyroid disease is another fairly common cause.

4 Reasons to Avoid All Soda (Even Diet)

That innocent-looking can of soda pop-no matter what it’s sweetened with-may be taking a toll on your immunity. Here’s why:

1. People who drink sodas instead of healthy beverages (think low-fat milk and pure fruit juice) are less likely to get adequate vitamin A, calcium, and magnesium. What’s more, soda contains phosphoric acid that depletes calcium and magnesium. These two nutrients help keep your immunity operating at peak efficiency.

2. Sodas containing high-fructose corn syrup also contain high levels of free radicals linked to tissue damage, the development of diabetes, and diabetic complications.

3. Plastic soda (and water) bottles contain a toxic chemical called bisphenol A (BPA) that can leach from bottles into soda…into you. Emerging evidence links BPA to a myriad of maladies, including immune system depression. Public health experts recommend that we protect children from exposure to products containing BPA-especially those they consume or use every day.

4. Diet soda actually contributes to weight gain. A study of 1,550 people concluded that people who drink diet soda have a 41 percent increased risk of being overweight or obese-for every can or bottle they drink per day! Turns out, any sweet taste signals body cells to store fat and carbohydrates, which makes you hungrier. Sweet tastes also promote insulin release, which blocks your body’s ability to burn fat. The hard truth: No published study has ever proven that drinking diet soda will help you lose weight.

Top 10 Tips for a Healthy Brain

Want to enjoy lifelong brain health? The following behaviors are pulled from existing research on aging from the biological, psychological, social, and gerontological sciences.

It is important to recall that our brain does not operate in isolation from the rest of the body. Rather, the human body operates as a symphony, producing a behavioral harmony of life. The heart has a particularly important relationship with the brain with nearly 25% of the oxygen and blood from every heartbeat designated for the brain. Accordingly, some of the lifestyle behaviors proposed for brain health have similar benefit for the cardiovascular system.

1. Engage Yourself in the Complex and Novel

Learning new information and skills across your entire lifespan helps to keep your brain strong even in the later years of life. Activities that have the highest value for brain health are those that are novel and complex to each particular person. What is easy for one person may be challenging for another, so the things that challenge you the most have the most value for your brain.

It is the novel and complex that will challenge the brain, stimulate learning, and promote synaptic density, decreasing the likelihood that neurodegenerative disease will manifest. With practice of an activity or skill, your synaptic density increases, and what was once novel and complex can easily become rote and passive. Therefore, continually learning new things will ensure your brain is always expanding and staying sharp!

Mental Stimulation Exercise:

This activity is designed to help you understand what is personally novel and complex for you, versus what is rote and passive.

For more mental stimulation, play our new Word Power games!

Take out a sheet of paper, and divide the paper in half.

In the left column, list five activities that you enjoy and have fun with, and do most frequently. This list represents activities that are rote and passive. Your mind is already comfortable with these activities, which lessens the benefit it has on your brain.

In the right column, list five activities that you find complicated, and don't engage in frequently. This list represents activities your brain has not yet formed strong neural connections with, they are the complex and novel. These activities will likely benefit the development of new connections in your brain.

2. Exercise Regularly

Exercise has the positive effect of enhancing successful aging. Exercise performed on a routine basis may not only reduce the risk of neurodegenerative disease, but also may help to slow the course of an existing disease, such as Alzheimer's.

Exercise can improve our energy levels, sense of well-being, sleep, and brain health. Engaging in regular exercise also reduces the risk of depression and anxiety. Identifying why we do not exercise permits us to systematically break down our barriers, and to slowly change our behaviors towards a healthy lifestyle.

3. Socialize and Have Fun!

Friends provide opportunities to enable the sharing of experiences, new learning, challenges, emotions, trust, and understanding. Friendship also provides the necessary motivation towards activity and involvement. Engaging in new pursuits with friends often helps develop new life roles, which provide us with an opportunity to feel appreciated, enjoy life, laugh, and have fun. Parent-teacher organizations, church, sports teams, and other groups and organizations are great places to develop relationships with other people.

4. Be Health Conscious

It is important for us to take control of our health and understand that we are in charge of managing of our bodies. Physicians work for us, and when it comes to our bodies we are the boss. Once we establish our own role in the management of our health, the importance of a close and trusting relationship with our physician becomes apparent.

Open communication can help the physician make sound decisions regarding our health. A team approach can help establish a united front against illness, and more importantly, promote our health. To keep yourself at your healthiest, maintain regular physical examinations, and follow your physician's advice.

5. Slow Down and Appreciate the Silence

Our society is evolving at an increasing rate, leaving us with little time to relax and process our environment. Our brains require time to process information more deeply, in order to gain more benefit from our daily experiences. The implications of a fast-paced lifestyle are chronic stress and other negative effects on our health and well being. Reducing demands we place on ourselves is an important step towards stress reduction, and a more fulfilling life.

A new field of study referred to as neurotheology has been advancing the study of the neurophysiological correlation between prayer and subjective experience. Multiple studies have shown a relationship between spirituality and the immune system. As we continually learn more about the potential of positive thoughts influencing health, people are beginning to integrate these practices more frequently into their daily lives, and experiencing life-changing results.

6. Do Not Retire from Life

Maintaining a strong sense of purpose in life is an important contributor to longevity. Making a conscious decision to stay actively involved in your daily routine is beneficial to your lifelong health and well being. Positive attitude has been shown to play a significant role in success, as well as your ability to recover from illness.

It is important to develop multiple skills and interests over your lifespan, as we have the ability to learn and develop new talents continually over time. It is our responsibility to nurture different roles and develop personal meaning and life purpose. Work can also be a necessary activity to help us find more meaning in our lives. Matching our passions in life with an occupation is powerful, and can promote our talents and potential in significant ways.

7. Reduce and Eliminate Smoking, Drinking and other Drugs

Mood altering substances, such as drugs and cigarettes, can decrease our functioning, lower our motivation, and impair our cognitive processes. They alter our emotions, which impairs our thinking by reducing focus, attention, memory, and our ability to execute plans.

Smoking is one of the leading causes of over a dozen cancers, including lung, oral, stomach, and liver cancer. Not to mention it stains our fingers, teeth and hair, and leaves us with foul-smelling breath!

8. Set Financial Goals

A well developed plan for financial security is a great way to stimulate your Executive Functions (responsible for complex activity like organization, scheduling, impulse control, and more). Keeping track of your expenses, and being aware of where your money is going, helps you feel more in control of your financial situation. No matter what expenses you have, set aside 5% a month for yourself—you will thank yourself later!

9. Adopt a Nutrient-Rich Diet

Over-consumption of high calorie food is a major issue for modern society. Understanding why we eat and what we eat is one of the most critical influences on our health and longevity. Brain-health-promoting-food includes Omega-3 fatty acids found in foods such as fish, flax seed, and nuts. Foods with naturally occurring Vitamin E and Vitamin C have an antioxidant effect. Folate may also help to reduce the risk of some neurodegenerative illnesses and developmental disorders.

10. Maintain Strong Connections

Our ability to communicate and interact with others is critical to maintaining strong connections. Isolation has been shown to reduce our overall health. Research demonstrates the importance of a social network in reducing the risk of dementia. Our ability to continually develop relations and sustain them across our lifespan represents significant health-promoting behaviors, such as stress reduction, new learning, and emotional expression.