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Get This: Fish Oil Protects Your Brain From Junk Food
Check out the list of links that should be on your radar today:
Another reason to love fish oil: A new analysis of existing research suggests it could help minimize the damaging effect of junk food on the brain. [ScienceDaily]
ABC picked up three pilots created by women for its fall lineup! [Jezebel]
Women’s immune systems age slower than men’s, according to a new study. [Huffington Post]
In most cases, having a healthy weight is a good thing. But recent research suggests that it might make you more likely to develop endometriosis. [Medscape Today]
U.S. airlines made $ 3.5 billion in baggage fees in 2012. These tips will help you save cash the next time you travel, regardless of whether you’re checking bags or not. [USA Today]
The average IQ today is 14 points lower than it was 140 years ago, according to a new study. [Metro.us]
Diddy Tweeted that he’s going to be a regular on Downton Abbey. Please, please let this be a (not at all funny) joke. [Twitter]
Burger King is adding a knockoff McRib to the menu. Just what the world needed: another patty made of mystery meat and drenched in barbecue sauce. [Newser]
New research suggests that pedophiles are born that way—so they can’t help their urges. That still doesn’t make it OK… [kspr.com]
photo: iStockphoto/Thinkstock
Eat THIS for a Brain Boost
Fish may be the first thing that comes to mind when you think of brain food, but it’s not the only ingredient that can help keep your mind in shape. Some berries may also help improve cognitive function, according to a new study presented last weekend at the American Society for Nutrition’s Scientific Sessions & Annual Meeting in Boston.
Researchers from the Human Nutrition Research Center on Aging at Tufts University and the University of Maryland at Baltimore County fed rats a strawberry- and blueberry-based diet for two months, exposed them to radiation (which made the rats age very quickly and show signs of cognitive decline), and then looked at the neurochemical changes that occurred in their brains post-exposure.
What they found: Eating the berries seemed to help to prevent cognitive decline, says researcher Shibu Poulose, PhD, a molecular biologist at the USDA – Human Nutrition Research Center on Aging at Tufts University. Researchers think it may be because the fruits promote autophagy, a mechanism that allows your body to recycle the damaging protein that accumulates in your brain as you get older, making you susceptible to diseases like Parkinson’s and Alzheimer’s. After the rats ate the berries, researchers also saw a significant reduction in two genetic markers that have been shown to lead to brain diseases later on in life, he says.
One thing to remember: When it comes to brain health, prevention is a much better strategy than trying to reverse damage after it’s occurred, says Poulose. “If you eat healthy, it will protect you from all these brain diseases down the line.”
These berry-filled recipes are a great place to start:
Photo: Mitch Mandel
Photo: Rodale Images, Rodale Inc.
Photo: John Kernick
Photo: Mitch Mandel
Photo: Kurt Wilson
Photo: Catherine Sears
Photo (top): iStockphoto/Thinkstock
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How to Sharpen Your Mind
The Scent That Improves Your Memory
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The Best Ways to Beat Brain Fry
The next time you’re struggling to think coherently, skip your usual caffeine fix and take a quick walk instead: Being in a green space may help combat brain fatigue, according to new findings published in the British Journal of Sports Medicine.
For the study, researchers hooked 12 people up to portable electroencephalography (EEG) devices to record their brainwave patterns, which can be used to help gauge levels of excitement, frustration, engagement, arousal, meditation, and more. The participants then walked through Edinburgh, Scotland, on a specific route that took them through both busy city streets and a park. During the walk, researchers tracked participants’ brainwave activity, as well as their GPS location.
“Moving from an urban shopping street to green space showed reductions in arousal and frustration, indicating a reduction in stress levels,” says Richard Coyne, PhD, one of the study authors and a professor of architectural computing at The University of Edinburgh. As such, Coyne says that taking a walk in the park appears to reduce cognitive overload and may help you overcome that brain dead feeling.
Why might green space have this kind of restorative effect? One theory, says Coyne: Nature provides the perfect balance of being interesting enough to hold your attention—but not so overstimulating that it prevents you from engaging in reflective and productive thought.
No park near your office? The next time you feel like you’re suffering from a bad case of brain burnout, try out these tactics to help you refresh mentally:
Think happy thoughts
When you’re stressed, your brain has trouble sending information from the amygdala (basically your brain’s gatekeeper) to the prefrontal cortex, which is responsible for higher-level thinking, says Judy Willis, MD, a spokesperson for the American Academy of Neurology. But focusing on something positive—like your upcoming vacation or a date that you’re looking forward to—can help lower stress levels and increase the flow of information to your prefrontal cortex, she says. Translation: You’ll actually be able to start thinking clearly again.
Hit YouTube
Research shows that humor has a similarly brain-calming effect, says Willis, so watching “Dave After Dentist” or the latest Jimmy Kimmel stunt can help. The videos won’t just get you laughing—brain imaging research indicates that they may also increase motivation and perseverance and decrease stress so you can regain control of your mental facilities. That’s two minutes well spent.
Get a hobby
Anything from learning how to crochet to running marathons works, so long as it satisfies two requirements: It has to be something you enjoy doing, and you have to be able to make clear, measurable progress while doing it. The kind of ongoing progress sends your brain a steady stream of the pleasure-inducing chemical dopamine, which will help make your mind more resistant to stress in general, says Willis. Plus, when you’re feeling brain dead, you can think about your latest accomplishment for a restorative effect, says Willis.
photo: iStockphoto/Thinkstock
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Need a Brain Boost? Try This
It’s 4 p.m., and you’ve still got a ton to tackle on your to-do list—but zero motivation to do it. No need to chug a triple-jolt espresso; the solution may be as simple as pulling out a stick of gum. A recent study published in the British Journal of Psychology finds that chewing gum improves cognitive performance.
For the study, researchers divided 38 participants into a gum-chewing group and a control group. Both groups listened to a recording of numbers being read aloud in a seemingly random manner and were told to look for a pattern. The people who chewed gum had quicker reaction times and were more accurate in discovering patterns than the people who didn’t chew gum.
Why the difference? “Brain imaging suggests improved flow of oxygenated blood to the brain, which may cause the increase in concentration,” says Christopher Miles, PhD, professor of psychology at the University of Cardiff and one of the authors of the study. Another reason chewing gum may help: It gives your brain something to, well, chew on. “The stimulus of chewing gum causes a spike in dopamine, which is a chemical that helps the brain focus,” says John Medina, PhD, director of the Brain Center for Applied Learning Research at Seattle Pacific University and author of Brain Rules.
And it’s not only gum that can produce that effect. The next time you need some help overcoming a mid-afternoon slump, try one of these out-of-the-box (but research-proven) tricks:
Change locations
Moving your laptop from your cubicle to the conference room could give you all the motivation you need to pound out that project: “The brain responds positively to novelty,” says Medina. “When it encounters something new, it will produce the dopamine surge that can translate into increased cognitive functioning.” If you’re not allowed to ditch your desk for a few hours, something like a quick gossip session with a coworker or even switching to pen and paper for a while should also do the trick.
Visit cuteoverload.com
Researchers in Japan found that images of baby animals significantly improved cognitive performance. Similar studies have also found that watching humorous videos can restore willpower and help you get back on track.
Pop a mint
Research has found that peppermint and cinnamon scents can increase alertness and mental performance. Applying some peppermint-scented hand cream also works, or you could just buy a small bottle of essential oil and keep it on-hand so you can take a whiff when your mind starts wandering.
Take a hike (or at least a walk around the parking lot)
Cognitive performance improves while walking, according to research. Dealing with a bang-your-head-against-the-desk problem at work? Take a break and head outside—by the time you’ve taken a few laps around the block, you may have come up with the answer that eluded you while you were sitting at your desk.
Hit the gym
The above tricks have a short-term effect, but exercise can actually enhance your concentration abilities for the long-haul (plus, recent research shows that quick bouts of physical activity can improve your self-control). “A total of 150 minutes a week of aerobic exercise is the minimum required for a sustained change,” says Medina.
photo: iStockphoto/Thinkstock
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Games That Help Train Your Brain
Stay Focused: How to Get More Work Done in the Office
Brainpower: Sharpen Your Mind
5 Amazing Things Your Brain Can Do
You know your mind is great at solving complex problems and daydreaming about Ryan Gosling, but it can do a lot more than that. Your brain can actually control everything from your sex life to your weight. But there’s a catch: If you’re not taking care of it, your brain can throw all these areas out of whack. Here, how to maximize your mind to reap big benefits in all areas of your life:
Switch Off Stress and Anxiety
Here’s the good news: Women’s brains are significantly more active than men’s brains, especially in the prefrontal cortex—the area involved in judgment, impulse control, planning, empathy, and more—says Daniel Amen, M.D., author of the new book Unleash the Power of the Female Brain. But a super-active prefrontal cortex comes with its own set of challenges. “Because of that increased activity, women also worry more and have trouble letting go of things,” Amen says. His advice: Give your brain a break with regular stress-management techniques—like meditation, guided imagery, or even a massage. “Just ten minutes a day to take your brain somewhere else will decrease cortisol production,” says Amen. And cutting that stress hormone will make you happier, wiser, and more productive.
RELATED: Outsmart Stress Traps
Control Your Sugar Cravings
That irresistible urge to devour an entire bag of chips isn’t coming from your stomach—it’s coming from your noggin. Those cravings kick in when your brain is being deprived. Low levels of vitamin D, low blood sugar, and not enough sleep are all associated with lower blood flow to the brain, says Amen, which results in bad decisions. Boost your self-control by giving your brain what it wants: eight hours of sleep, healthy snacks throughout the day, and additional supplements as directed by your doctor.
RELATED: What Your Food Cravings Say About Your Health
Ease PMS
If you turn into an irrational, carb-obsessed mess before your period, blame it on your brain—not just your hormones. “Progesterone makes you feel relaxed and estrogen helps you think clearly, and both of them drop before your cycle,” says Amen. To counteract this effect, your brain needs a boost of serotonin. Carbohydrates will do the trick (which is why bagels look even more delicious this time of the month), but make sure to quell the craving with healthy options. “A smart carb would be a sweet potato or an apple,” says Amen. Still feeling cranky? Go for a run. Exercising gives you a huge boost of serotonin.
RELATED: 9 Ways to Get Relief From PMS
Have Better Sex
Because women’s brains are built to multitask, it can be difficult for you to focus solely on pleasure while having sex. “Where you direct your attention before and during sex will either enhance it or diminish it,” says Amen. So focus it somewhere hot—like your guy’s amazing arms or the sensations you’re feeling. It takes a little training, but the end result is a big O. Bonus: Have your guy give you a foot massage to get you in the mood. “Your feet are right next to your clitoris in the brain,” says Amen, so any activation in that area will boost your arousal even more.
RELATED: Have Better Sex This Winter
Increase Your Intuition
There’s a reason why women tend to have more gut feelings than men: Female brains are actually better at reading social cues and picking up on subtle differences. But just because your brain notices something—like an awkward glance from a coworker—that doesn’t mean you’ll always interpret it correctly. “It’s important to honor it, but at the same time question it,” says Amen. Plus, your gut is more likely to be wrong if you’re running on too little sleep or food. “There are different ways we tend to distort things, so you want to be good at talking back to your brain,” says Amen. The good news: The more you question your instincts, the better you’ll get at interpreting your gut.
RELATED: Trust Your Gut Instincts Or Obey Your Brain?
photo: WaveBreakMedia/Shutterstock
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The Brain Trick That Warms You Up
Forgot your mittens? Fight off chilly temps with your brain. Conjuring up nostalgic memories may help you feel warmer, according to an article published in the journal Emotion.
Participants were asked to take part in one of five different experiments, each of which looked at how nostalgia was related to perceptions of warmth or cold. One experiment involved placing participants in a cold room and asking them to remember either a nostalgic or ordinary event from their pasts, and then guess the temperature of the room they were in. The nostalgic participants perceived the room to be warmer than those who remembered the ordinary event. In another experiment, participants recalled either a nostalgic or ordinary event from their pasts, and then placed their hands in ice-cold water to see how long they could withstand the pain. Those who recalled the nostalgic event held their hands in the water longer than those who recalled the ordinary event. The other three experiments had similar findings: nostalgic memories made people feel warmer.
Article co-author Tim Wildschut, Ph.D., senior lecturer at the University of Southampton, says this kind of perception may be due to a system called an “as-if body loop.” Certain emotions, when felt strongly enough, can essentially bypass the body’s physical condition and simulate a certain state as if it were actually occurring, Wildschut says. This may be particularly likely to happen if that state has already occurred in the body before–hence the nostalgia angle.
So what kinds of sentimental memories have the most warming power? Wildschut suggests engaging your senses. “We find that music and smells can be strong triggers,” he says. “Conversations with friends who were there at the time can also be a good trigger.” Try it out: Did you ever go to a summer concert? The next time you find yourself shivering, load up that music on your iPod and press play. Let the tunes bring you back to sweatier times.
Not feeling all that nostalgic? Let these reader suggestions inspire you.
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The Bad Habit That Rots Your Brain
In addition to increasing your risk of lung cancer, emphysema, and canyon-deep wrinkles, smoking cigarettes also clouds your brain. People who smoke perform worse on cognitive tests than non-smokers, according to a new study published in the journal Age and Ageing.
Researchers from King’s College London analyzed data on the health and lifestyle habits of more than 8,000 adults over the age of 50. The subjects then participated in cognitive performance tests, such as memorizing new words and naming as many animals as they could in a minute. They repeated the tests during 4- and 8-year follow-ups. Current smokers scored the lowest on tests of memory, learning, and reasoning skills.
While the exact reason is unknown, smoking increases the risk of vascular disease, brain lesions, and lung injuries, all of which have been linked to cognitive impairment, according to Alex Dregan, Ph.D, study researcher and lecturer in Translational Epidemiology and Public Health at King’s College London. (Learn about additional harmful effects of smoking, here.)
Here’s the good news: Quitting smoking doesn’t just stop the damage to your noggin—it can also reverse it. “Ex-smokers do not show poorer cognitive performance compared to never-smokers,” Dregan says. “Thus, it is never too late to quit smoking.”
Tried before? You’re not alone. While half of smokers try to shake the habit each year, only 6.2% succeed, according to the Centers for Disease Control and Prevention. Fortunately, these tips can more than triple your chances of quitting the cancer sticks for good. Here, five ways to stop smoking:
Mark Your Calendar
Choose a quit date two to four weeks out and write it down, suggests Andrea King, Ph.D., clinic director of The University of Chicago Medicine’s Tobacco Cessation Program. By giving your smoking a cut-off date, you decrease your chances of putting it off “just one more day.” Just be sure to choose your date wisely: Since major life changes can be triggering to light up again, throwing out your pack on the day of a big work presentation might not be the best course of action, she says.
Embrace Modern Medicine
Talk to your doctor about smoking cessation programs near you, as well as medications that could help you fight the addiction. Withdrawal symptoms—such as tingling, sweating, depression, and even cold symptoms as the lungs clear—can be managed with medication to increase your chances of success, according to King. When you set your quit date, keep in mind that some drugs including CHANTIX and Zyban are directed for use a week before you stop smoking.
Don’t Be an Island
Forget “fight or flight”—women have what UCLA researchers call a “tend and befriend” response to stress, due to mounting levels of oxytocin (aka the cuddle hormone). So to effectively deal with a stressful situation like kicking an addiction, women need support, King says. Talk to your friends about how you are doing and how they can best encourage you.
Keep a “Wrap” Sheet
Wrap and tape a piece of paper around your pack of cigarettes. Every time you light up, write down the time, place, what kind of mood you are in, and how important you feel smoking is at that moment. Then, once you’re done, rate how good the cigarette was from 1-10, King advises. By monitoring your smoking for a week or two, you can identify your triggers. What’s more, you can start to cut back on your habit by eliminating each day’s so-so smokes.
Rev Your Metabolism
The average woman gains about 8 pounds when she stops smoking, according to King. “It can be a huge deterrent and causes many women to give up on quit attempts,” she says. As a stimulant, nicotine can increase your metabolic burn by up to 200 calories a day, according to a 2010 study published in Nutrition & Metabolism. Stop smoking, and you start burning calories more slowly. Luckily, plenty of healthy habits like strength training, eating breakfast, and staying hydrated can boost your metabolism. Take up these habits as a way to feel more in control of your progress.
photo: Hemera/Thinkstock
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This is Your Brain on Booze
A throbbing headache isn’t the only side effect of overloading on alcohol. Chug too many cocktails and you may be putting your actual gray matter at risk. According to a new study from Rutgers University, consumption of alcohol, from moderate-level drinking to binge drinking (drinking less during the week and more on the weekends), can decrease the creation of adult brain cells by as much as 40 percent.
In this study researchers examined the brain cell development of rodents after consuming alcohol. When the blood alcohol level of the rats reached 0.08 percent—the legal driving limit—researchers found the number of nerve cells in the hippocampus of the brain were reduced by nearly 40 percent compared to those in the sober group. The hippocampus—where new neurons are made—is a section of the brain associated with long-term memory and some new types of learning.
This stage of intoxication is equivalent to approximately 3-4 drinks for women and five drinks for men.
“The purpose of the study was to underscore the long term effects of alcohol exposure,” says Tracey J. Shors, PhD, professor of behavioral and systems neuroscience in the department of psychology at Rutgers University, who helped conduct the study. “It may not be detrimental to have one or two days of alcohol exposure, but week after week, you will have many fewer neurons in your brain,” she said.
Why does booze have such a detrimental effect on your body? “Alcohol is a direct neurotoxin,” explains Christine Gerbstadt, MD, MPH, RD. “So not only does it kill nerve cells, but it also interrupts absorption of important nutrients and alters the metabolism.” Alcohol also affects the body’s ability to regenerate, says Gerbstadt. which means besides killing useful cells, your body can’t repair the damaged ones, either.
Ready to cut back? No need to cancel your girls’ night out. Just be mindful about how much you’re consuming—it might be more than you think. “Moderate drinking” is qualified as just two to three drinks a day, says Gerbstadt. One drink can be 1.5 ounces of hard liquor, 12 ounces of beer, or four ounces of wine. Choose smartly and follow Gerbstadt’s imbibing guidelines to sip responsibly:
1. For every cocktail you drink, drink a glass of water. This guarantees that your rate of consumption is slower, and also keeps you hydrated (dehydration is a major reason why you feel like crap the day after).
2. Eat before you drink—and during. This slows the absorption of alcohol into the system.
3. Ask your bartender to add twice the amount of low-calorie mixer in your drink, which will diminish the percentage of alcohol in your drink overall.
4. Avoid drinks that include double shots of liquor or that combine several types of alcohol, like sugary smoothies, tropical drinks, and Long Island Iced Teas, for instance. Ordering a simple mixed drink with one type of alcohol can help you better track how much you’ve consumed.
5. Make your own wine spritzer by asking your bartender to mix your wine with seltzer or diet soda.
Also, Gerbstadt advises, don’t be afraid to order a “virgin” drink (no alcohol at all). With a few cocktail straws and a wedge of lime, a club soda can look just like a cocktail. Only your brain cells will see the difference.
photo: Stockbyte/Thinkstock
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Whether you’re inspired by this amazing college student, this 10-minute acupressure regime to stop wrinkles, or this recipe for chocolate …
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