8 Simple Hacks to Live a Healthier Life

Some people make it look so easy. They juggle family, work, and social commitments with the greatest of ease while managing to stay fit, healthy, and sharp. They always seem to have enough time to prepare a healthy meal, and they never, ever miss a workout.

Then there are the rest of us who stare from the sidelines and ask, “are those people even real?”

Yes – yes, they are. Believe it or not, there is hope for the rest of us because it turns out that incorporating positive health habits into your crazy, busy life is as simple as making a few minor tweaks. 

Here are eight easy hacks that will put you on the path to a healthier new you without making a massive dent in your lifestyle.

1.  Cook For A Crowd

Making dinner after working every day can be torture, even for the most ardent weekend chef. So… While chopping and sautéing, do yourself a favor and make enough for another night or two. By cooking a few extra servings, you will make the most of your limited time. Plus, you will be a lot less likely to tap Door Dash when there’s a healthy, home-cooked meal waiting in the fridge for tomorrow.

(Bonus Hack: Chop a few extra vegetables to keep in the refrigerator for an easy-to-grab, healthy snack.)

2. Chill Out: Keep Some Frozen Fruit And Veggies On Hand

Frozen fruit and vegetables are easy to purchase, they last a long time in your freezer, and they take almost no time to prepare. And studies show people who keep frozen produce on hand consume more of the good stuff.

Use frozen fruit and veggies in smoothies or on top of oatmeal and cereal. For dinner, there’s nothing easier than searing some frozen, pre-chopped veggies in a pan and pairing them with a lean protein or whole grain. Don’t forget to make extra.

3. Supersize Your Fiber – And Cut Down Your Food Intake

Americans eat way too much food and way too little fiber. The recommended daily amount of fiber is 38 grams, but most of us only eat about 10 grams by the end of the day!

Fiber is filling – so when you add it to your diet, you can eat less and stay full longer. The trick is to cut down your serving size incrementally while filling up on more fiber-rich foods like beans, bran flakes, broccoli, pears, and berries. 

4. Know The Healthiest Fast Food

Sometimes fast food is your only option. Take a few minutes to familiarize yourself with the nutritional facts most fast-food restaurants post online, so you know before your in the drive-thru lane. Most popular fast-food chains offer a few healthy options – so it’s easier than ever to choose wisely. 

5. Be Ready To Get Fit

This is our favorite easy hack. Instead of rushing through your Saturday morning chores in your PJs, try pulling on something more athletic, like your favorite sweats and a pair of comfy sneakers. You’ll be ready for anything – and who knows where your feet will take you? Squeezing in a quick walk around the block is a lot easier when you are already dressed for fitness.

6. Calendar It

You have probably heard the quote, “what gets scheduled gets done.” Just as you calendar your work and home commitments, calendar your fitness routines because they deserve just as much priority in your life. Set up alerts and reminders to help you stay on track and keep your commitment to yourself, just like you would with a doctor’s appointment or an important meeting. Planning is key.

7. Make Fitness Fun

Engage your body and feed your mind by peppering some variety into your routine. Walk and explore the city where you live, visit a museum, volunteer for a beach clean-up. When the streetlights come on, grab a partner and go dancing, or take the kids to a roller rink and strap on some skates. 

Sweat is easier and feels better when you’re wearing a smile. 

8. Take Special Care Of Your Most Important Organ

Lastly, don’t forget about the most critical part of your well-being – your brain.

As we age, we naturally become more forgetful.  We also experience more brain fogginess and loss of mental energy by the end of the day, which dampens our motivation.

Brain health supplements that contain specific neuro-nutrients support your brain’s health and have been shown to increase mental clarity and energy, improve memory, and boost your attitude.

Stonehenge Health’s Dynamic Brain provides potent dosages of essential vitamins and minerals that an aging brain needs every day. Dynamic Brain also contains cognition-enhancing ingredients like Bacopa, Choline, and Huperzine-A.(1-3)

When you have mental energy and clarity, you are more likely to have the energy to do a fitness class after work and prepare a healthy meal instead of resorting to take-out.  Plus, you’ll have the motivation you need to stick to your new, healthier way of living.

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Sources:
1. C., Stough, Nathan P., Lloyd J., Clarke J., Hutchison C., Downey L., and Rodgers T. 2001. “The Chronic Effects Of An Extract Of Bacopa Monniera (Brahmi) On Cognitive Function In Healthy Human Subjects”. Psychopharmacology 156 (4): 481-484. doi:10.1007/s002130100815.
2. “Nutritional Importance Of Choline For Brain Development”. 2021. Journal Of The American College Of Nutrition. https://www.tandfonline.com/doi/abs/10.1080/0
3. Mei, Zhengrong, Peiying Zheng, Xiangping Tan, Ying Wang, and Bing Situ. 2017. “Huperzine A Alleviates Neuroinflammation, Oxidative Stress And Improves Cognitive Function After Repetitive Traumatic Brain Injury”. Metabolic Brain Disease 32 (6): 1861-1869. doi:10.1007/s11011-017-0075-4.

7 Must-Have Foods for a Better Mood

From time to time, when you’re feeling sad or stressed, you might find yourself racing to the freezer for a pint of Chunky Monkey.

Eating for emotional reasons is something we all do. Experts say eating gives us a feeling of wholeness when negative emotions make us feel empty. And that’s especially true today, as we all faced an avalanche of anxiety, stress, and uncertainty.

Using food to boost your mood can be an effective tool in your wellbeing toolbox. But to get the best effect of mood-boosting food, you have to put down most of the sugary treats and crunchy processed snacks and go for the good stuff. 

The Mood Boosters

Most of us can attest that our brains and bodies work better when we indulge in nutrient, wholesome foods. We are also happier, in the long run, when we choose our food wisely.  

Let’s take a look at seven must-have foods to boost your mood.

1 – Fish: Brain Food at Its Best

Oily fish, including wild and farmed salmon, is the richest source of omega-3 fatty acids, a type of fat that has a profound effect on your brain and mood.

Up to 60% of your brain is fat, and half of that is omega-3 fat. For this reason, omega-3 from your diet can easily interact with mood molecules inside your brain, reducing the risk of depression and anxiety.

If fish doesn’t appeal to your taste buds, alternative sources of omega-3 include walnuts, berries, flax seeds, olive oil, and krill oil supplements.

2 – Nuts and Seeds

Flaxseeds, chia seeds, and walnuts are good sources of mood and brain-boosting omega-3 fatty acids.

Sprinkle chopped walnuts and ground seeds on everything from breakfast cereals to fruit and vegetable, salads, and stir-fries.

You can use ground walnuts and chia seeds alone or combined with bread crumbs as a coating or topping for baked seafood.

3 – Yogurt

Up to 95% of the “happy hormone” serotonin originates in your gut. Serotonin is a mood stabilizer and gives you a sense of wellbeing. So, it makes sense that what you eat influences your mood and how your brain works.

Yogurt is a prime source for probiotics, the live beneficial bacteria that mostly live in our gut. Regularly including the sugar-free varieties improves the balance of good bacteria, which helps the production of serotonin.

4 – Colorful Vegetables

The more colorful the veggies, the more likely you’ll reap a variety of brain health benefits, so pile them on your plate! The best are dark leafy greens, peppers, carrots, and butternut squash.

If you don’t like kale or spinach in your salad, try it cooked with a dash of salt and pepper. And if you don’t care for steamed broccoli, you may like it better roasted in the oven.

5 – Fruit Salad

Fresh fruit salad that includes apples, grapes, blueberries, and strawberries will fill you with antioxidant goodness and other phytochemicals known to protect your brain from cognitive decline and potentially boost your mood.

Like veggies, each type of fruit provides slightly different benefits, so your best bet is to toss up a fresh fruit salad that combines various fruits and berries. Dress it up with chopped fresh or dried mint, or spices like ginger, nutmeg, and cinnamon, along with seeds and nuts for a happy-making combo sure to please.

6 – Dark Chocolate

For many, chocolate is a favorite snack, but why is it that you automatically feel better after indulging in dark chocolate?

Chocolate is one of the top mood boosters because it contains an amino acid called phenylethylamine, which stimulates brain cells to produce the feel-good chemical dopamine. Chocolate can also increase serotonin.  

For an instant dose of dopamine, use real cocoa powder without additives. Raw cacao contains the full spectrum of antioxidants, vitamins, and minerals that regular processed chocolate doesn’t have.

7 – Krill Oil

Krill oil is an excellent source of omega-3 and a super convenient way to get your recommended brain and mood-boosting daily dose – especially if eating fish and seafood doesn’t appeal to your taste buds. Even if you love eating fish, a supplement can ensure you get enough omega-3 fatty acids each day to combat anxiety and depression.

Stonehenge Health’s Dynamic Krill Oil contains 1,600 mg of K•REAL® Pure Antarctic Krill Oil, EPA, DHA, along with phospholipids to help improve bioavailability and 2,000 mcg of Astaxanthin, a powerful antioxidant that fights free radicals and help cognitive decline as we age.

Start supplementing with krill oil today and enjoy a more upbeat mood and better overall health.

Keeping a positive outlook and an upbeat mood makes daily life more enjoyable. Give these foods a try the next time you’re feeling down and see if they don’t help turn that frown upside-down.

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Sources:
1. health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626
2. Best & Worst Foods for Brain Health, According to Dietitians | EatingWell
3. 12 Brain Foods That Supercharge Your Memory, Focus & Mood (nhahealth.com)
4. 7 foods that can improve your mental health, mood and wellbeing | news.com.au — Australia’s leading news site

All the Ways Exercise Boosts Your Brain Power

One thing we all know, exercise is an essential part of living a healthy lifestyle. But did you also know that regular exercise has massive benefits for your brain health and, by extension, your cognitive ability? Exercise positively impacts your mood, focus, memory and even improves your ability to sleep soundly.

Elevated GABA and Glutamate

You’ve most likely noticed that people who exercise regularly tend to be in better shape mentally. A study done at the UC Davis Health System and published in The Journal of Neuroscience measuring two specific neurotransmitters in charge of brain messaging demonstrated one of the ways that exercise boosts your brain’s health. 

The study set out to measure glutamate and GABA produced by the brain during exercise. These two neurotransmitters are responsible for cell-to-cell communication, and they help regulate your emotions.

Study test subjects rode stationary bikes, hitting about 85% of their maximum heart rate for three sessions, lasting between eight and 20 minutes each. While doing these exercises, a detailed MRI measured the amount of glutamate and GABA produced by their brains. Both neurotransmitters spiked during the activities. 

The most significant increases were found in the visual cortex, the area of the brain that helps process information and where mental clarity and focus originate, and in the anterior cingulate cortex, the area that helps regulate mood and emotion. The most exciting finding from the study showed elevated levels of glutamate and GABA long after the participants had finished working out.

Even More Benefits for the Brain

When you exercise, you probably concentrate on your core, legs, arms, and gluts. However, these aren’t the only areas that get stronger and more resilient with exercise. Increasing your heart rate during exercise increases blood flow to your brain, bringing with it more oxygen and nutrients. 

Exercise triggers the release of feel-good brain chemicals dopamine, serotonin, and endorphins.

Exercise induces the release of beneficial neurons that promote the growth of new neurons. 

All this oxygenating and boosting of neuron health naturally results in improved mental abilities. The proof – children and adults who regularly exercise have been shown to perform better on tests than those who don’t exercise regularly. 

Another Smart Move to Boost Your Brain Health

The omega-3 fatty acids EPA and DHA are essential for normal brain function and critical for healthy brain aging. Both fatty acids are part of the structure of your brain cells and facilitate communication between these cells. 

While many people get their omega-3 supplementation from fish oil, it turns out that krill oil may be a better source. Krill oil offers highly concentrated amounts of omega-3, and it contains powerful antioxidants that fish oil doesn’t include. 

Stonehenge Health’s Dynamic Krill Oil contains 1,600 milligrams of K•REAL® Krill Oil, with high levels of EPA and DHA, in phospholipid form for better absorption.

And if arthritis or inflammation of your joints prevents you from getting the regular exercise your body and brain need every day, Dynamic Krill Oil can help here, too. Omega-3 fatty acids have been shown to help reduce morning stiffness, tender or swollen joints, and joint pain. 

If you’re over 50 years old, consider taking an omega-3 supplement…

Because it’s unlikely that your diet alone provides enough omega-3 to replenish what’s needed.  Taking an omega-3 rich supplement like Dynamic Krill Oil provides a therapeutic dose of omega-3 fatty acids in each serving, giving your body and brain the benefits of this essential nutrient.

Sources:
1. Acute Modulation of Cortical Glutamate and GABA Content by Physical Activity | Journal of Neuroscience (jneurosci.org)
2. healthline.com/nutrition/omega-3-fish-oil-for-brain-health#TOC_TITLE_HDR_3
3. alzheimers.org.uk/omega-3-and-dementia

Bacopa Monnieri: The Powerful Nootropics Your Brain Shouldn’t Be Without


 
Bacopa monnieri – also known as Brahmi – is an herb native to India, Asia, and South America. Its use dates back centuries in Ayurvedic medicine to help with numerous diseases, promote healthy longevity, and help avoid decline associated with aging.

Today Bacopa monnieri is recognized as a highly promising nootropic. Nootropics are nutritional substances that support a healthy brain and sharper cognitive function.

A growing body of research suggests that Bacopa monnieri is an effective memory booster and cognitive enhancer that could help protect your brain against aging and neurodegenerative diseases.

Bacopa monnieri could be an excellent choice if you’re looking for an all-natural supplement that may help boost your brainpower, relieve stress, and help you recover some age-related memory loss.

 

How Does Bacopa Monnieri Work?

Bacopa monnieri promotes neural processing by enhancing the growth and proliferation of dendrites which are the branched nerve cell extensions along which cell to cell communication travels. Research shows taking Bacopa monnieri extract for six weeks induces structural changes in neurons that improve learning and memory.

Additionally, bacopasides, the active ingredient in Bacopa monnieri, have been shown to help stimulate nerve cell activity and make neuro synapses more receptive to impulses.

And finally, using Bacopa monnieri in supplements has been shown to significantly stimulate acetylcholine – the neurotransmitter most closely associated with brainpower. It’s believed that Bacopa inhibits cholinesterase, a brain chemical that breaks down acetylcholine. This action contributes to improved acetylcholine levels even further.

 

How Does Bacopa Monnieri Help Your Memory?

Studies show that Bacopa monnieri significantly improves memory for aging adults. A randomized, double-blind study involving seniors resulted in Bacopa significantly improving verbal learning, memory acquisition, and delayed recall as measured by the Auditory Verbal Learning Test (AVLT).

Another study that included people 65 years and older showing signs of dementia concluded that Bacopa users experienced significantly enhanced word recall and memory relative to the placebo group.

But Bacopa’s memory-enhancing ability doesn’t appear to be limited to people 65+. In a study involving adults between 40 and 65, Bacopa monnieri was shown to increase their ability to retain freshly learned information. Follow-up testing also showed that test subjects were able to remember the information they had learned.

In a six-week placebo-controlled clinical study that included a group of medical students, those who received Bacopa showed statistically significant improvement in all tests related to memory and cognitive function.

 

How does Bacopa Monnieri affect your Learning Ability?

Studies show that Bacopa monnieri amplifies cognitive processing, making learning new things faster and easier.

A study done on healthy adults noted substantial improvements in visual processing speed and rate of learning.

 

Where do you find Bacopa monnieri?

One of the best sources is Stonehenge Health’s Dynamic Brain. This supplement contains Bacopa monnieri and 40 additional clinically proven nootropic ingredients – including Huperzine A, Choline, DHA, Phosphatidylserine, and L-Tyrosinere, which help boost cell membrane structure, improve blood flow, and fight free radicals.

A daily dose of Dynamic Brain fully supports your brain health and promotes optimal cognitive function to help keep your memories intact, enables you to think more clearly, and boosts your mental energy too.

Sources:

1. Vollala, V. R., Upadhya, S. and Nayak, S. – Vollala, Venkata Ramana, Subramanya Upadhya, and Satheesha Nayak. 2011. “Enhancement Of Basolateral Amygdaloid Neuronal Dendritic Arborization Following Bacopa Monniera Extract Treatment In Adult Rats”. Clinics 66 (4): 663-671. doi:10.1590/s1807-59322011000400023.

2. Effects of a standardized Bacopa monnieri extract on cognitive performance, anxiety, and depression in the elderly: a randomized, double-blind, placebo-controlled trial – PubMed pubmed.ncbi.nlm.nih.gov/21655763/

3. Effects of a standardized Bacopa monnieri extract on cognitive performance, anxiety, and depression in the elderly: a randomized, double-blind, placebo-controlled trial pubmed.ncbi.nlm.nih.gov/18611150/

4. Does Bacopa monnieri improve memory performance in older persons? Results of a randomized, placebo-controlled, double-blind trial – PubMed pubmed.ncbi.nlm.nih.gov/20590480/

The King of the Medicinal Mushroom Kingdom: Lion’s Mane

There are thousands of mushrooms species that exist on the planet. And mushrooms are a peculiar form of life. They pop up out of seemingly nowhere, in the strangest places. And unlike plants, they’re not green, they don’t have leaves, and they never flower.

Believe it or not, from an evolutionary standpoint, mushrooms are more like humans than plants. And this fact could be the reason why some of the elements that help mushrooms defend themselves also help boost your body’s defenses.

Scientists, doctors, and health experts have all taken note and are increasingly looking to mushrooms as a way to enhance human health and well-being.

Using mushrooms as therapy is not a new idea. Ancient Egyptians believed eating mushrooms led to a longer life. And mushrooms have been used as medicine for over five thousand years in Asian cultures.

Today, more than a hundred species of mushrooms are presently under research for their potential health benefits. These shrooms are real health heroes. And none has shown more healing power than the king of the mushroom domain – Lion’s Mane.

What is Lion’s Mane?

Lion’s Mane, also known as Hericium Erinaceus, is named for its white, fluffy, cascading spines resembling a lion’s tresses. Lion’s Mane mushrooms grow in the southern regions of the United States, China, Japan, and Europe.

Lion’s Mane mushrooms are a safe and edible mushroom that appears to have remarkable nootropic brain-boosting power. Nootropics are compounds that help improve cognitive and executive function, memory, motivation, focus, and creativity.

Lion’s Mane is also known to help boost your energy and immune system function.

All-Around Better Brain Function

The biggest draw to Lion’s Mane for most people is for its nootropic effects. In thousands of studies, supplementing with Lion’s Mane has been shown to boost mental cognition, including enhanced memory, verbal recall, focus, and attention – something practically everyone can benefit from having.

One study published in Phytotherapy Research Journal, using a 1,000 mg Lion’s Mane over four months, showed significant improvement in the battery of cognitive skills tests. As world-renowned mycologist Paul Stamets says, “Lion’s mane may be our first ‘smart’ mushroom. It is a safe, edible fungus that appears to confer cognitive benefits on our aging population.”

Healthy Brain and Nervous System

Lion’s Mane is possibly the most potent natural source known to stimulate your Nerve Growth Factor (NGF). NGF promotes the regeneration of brain neurons and their outgrowths called dendrites and axons. These outgrowths are responsible for cell to cell communication. A study published in the International Journal of Medicinal Mushrooms showed the interaction between Lion’s Mane and NGF encourages new dendrites and axons; the effect is quicker communication between your brain cells.

Relieves Depression and Anxiety

With things the way they are today, we are all under a tremendous amount of stress. Unaddressed and compounded stress levels can easily develop into anxiety, depression, or worse.

Research done in Japan showed that people who took a Lion’s Mane supplement reported less irritation, reduced anxiety, and greater concentration levels than a group of people given a placebo over the course of a month. It seems that Lion’s Mane’s ability to relieve anxiety and depression is linked to stimulating NGF.

Reduces Fatigue

Studies show that a polysaccharide (a type of long-chain carbohydrate) found in Lion’s Mane extract helps improve your energy levels and drastically reduces fatigue. Another way Lion’s Mane has been shown to reduce fatigue is by increasing the amount of energy reserves your body stores in your muscles. Due to its fatigue-reducing ability, Lion’s Mane is often used in sports nutrition.

Enhances Immune System

Lion’s Mane is loaded with antioxidants and beta-glucans, which will help strengthen your immune system. These compounds exhibit immune-modulating qualities, which help reduce inflammation and harmful prevent oxidation.

Supplementing with Mushrooms

Lion’s Mane is not the type of mushroom you’d find in the produce section at your local grocery store. It’s in the class of medicinal mushrooms, those that confer proven health and therapeutic benefits. Lion’s Main mushrooms are much more valuable and harder to find than the standard varieties.

The easiest way to enjoy the numerous health benefits of Lion’s Mane is through a supplement. Stonehenge Health’s newly launched Dynamic Mushrooms is an expertly crafted blend of Lion’s Mane 4:1 extract of mushroom fruiting bodies along with four other powerful medicinal mushrooms – Chaga, Reishi, Maitake, and Shiitake.

Dynamic Mushrooms contains 1,000 mg of Lion’s Mane extract per serving, which is the amount studies show helps elevate your cognitive function and boost energy. Take Dynamic Mushrooms daily as part of an overall healthy lifestyle – for better memory and focus, increased mental strength and physical endurance, improved ability to adapt to physical and mental stressors, and support for your immune system’s health.

Sources:
1. Mori, Koichiro, Satoshi Inatomi, Kenzi Ouchi, Yoshihito Azumi, and Takashi Tuchida. 2009. “Improving Effects Of The Mushroom Yamabushitake (Hericium Erinaceus) On Mild Cognitive Impairment: A Double-Blind Placebo-Controlled Clinical Trial”. Phytotherapy Research 23 (3): 367-372. doi:10.1002/ptr.2634.

2. Nagano, Mayumi, Kuniyoshi Shimizu, Ryuichiro Kondo, Chickako Hayashi, Daigo Sato, Katsuyuki Kitagawa, and Koichiro Ohnuki. 2010. “Reduction Of Depression And Anxiety By 4 Weeks Hericium Erinaceus Intake”. Biomedical Research 31 (4): 231-237. doi:10.2220/biomedres.31.231.

3. HM, Xu, Xie ZH, and Zhang WY. 1994. “[Immunomodulatory Function Of Polysaccharide Of Hericium Erinaceus]”. Zhongguo Zhong Xi Yi Jie He Za Zhi Zhongguo Zhongxiyi Jiehe Zazhi = Chinese Journal Of Integrated Traditional And Western Medicine 14 (7). pubmed.ncbi.nlm.nih.gov/7950232/.

4. pubmed.ncbi.nlm.nih.gov/20834180/
5. pubmed.ncbi.nlm.nih.gov/18844328/

5 Easy Ways to Keep Your Memory Sharp at Any Age

I remember the first time I couldn’t find my car in the parking lot of my local grocery store. It was both annoying and unsettling. I spent what seemed like an eternity searching each row until it occurred to me – I walked! No wonder hitting the alarm on the fob didn’t elicit the usual lights and horn reaction.

That evening I made it a point to find out if at 55 years old, I should be concerned about my “brain blip.” What I learned was that as we age, it’s natural and normal to have memory lapses. And it’s widely believed these memory lapses begin as young as your early 40’s.

According to Ronald Petersen, M.D., director of the Mayo Clinic Alzheimer’s Disease Research Center, occasional forgetfulness is expected and fortunately, not a sign of Alzheimer’s. And here’s some more good news, there are things you can do to preempt memory loss and improve your memory naturally.

How Memory Works

The act of remembering something as simple as someone’s name involves remarkable mental gymnastics. Your eyes communicate information to your brain’s visual processing center that passes it on to the brain’s area that recognizes faces.

From there, it travels to your brain’s memory processing center, which looks for associations link, do I know this person from high school? Is she a parent from the PTA? The information is then off to the brain’s language area that puts a name to the face and sends it to your mouth. When you consider all these connections happening in milliseconds, it’s a wonder we remember as much as we do!

Warning Signs That It’s Time to Act

Now, “senior moments” may be just another annoying sign that the years are stacking up, but these lapses get more and more alarming the older we get.

Below is a quick checklist to determine if it’s time to act on your memory lapses:

  • You regularly forget what day it is or appointments
  • You ask for details about an event more than once
  • You forget how to use the universal remote or microwave settings
  • You regularly misplace your reading glasses or keys
  • You can’t find the right words during a conversation

What You Can Do to Improve Your Memory

Your lifestyle choices have a significant impact on your memory. By eating healthy foods, getting plenty of sleep, daily exercise, and limiting alcohol, you’ll experience a natural memory boost.

Decades of research shows there are several additional strategies you can use to protect and sharpen your memory. Here are a few you might try.

1. Use Your Brain

Mental activates are processes that help maintain your brain cells and stimulates communication. Join a book club, play bridge, write your autobiography, regularly complete jigsaw or crossword puzzles, take a language or design class. If you have a mentally challenging job, volunteer for a project that involves a different skill set.

2. Repeat What You Need To Remember

Repeat out loud or make a mental note of what you need to remember, which reinforces the memory connection. For instance, when you park your car at the grocery store, don’t just park and walk away. Pay special attention to the physical surroundings. Repeat out loud the section if it is marked. If you place your keys somewhere, tell yourself out loud the place you put them.

3. Use Your Sense of Smell

Pairing something with a scent helps your brain retain the memory. Brain imaging shows that the brain’s central odor-processing region, the piriform cortex, becomes active when people see objects initially paired with odors, even when the smell is not present. Next time you park your car, take a deep breath, and note the smell surrounding you.

4. Space Things Out

Repetition works best when it’s timed out. Instead of repeating things many times in short spurts, as if you were cramming for a test, restudy what you need to know after more extended periods of time. Try once an hour, then every few hours, then once a day. Spacing out information is specifically valuable when you need to master complicated information like new work assignments.

5. Brain Health Supplements

Supplements that contain neuro-nutrients formulated to support brain health have been shown to help improve your memory, focus, and ability to learn.

Stonehenge Health’s Dynamic Brain contains 41 researched and proven ingredients, including Huperzine A, Bacopa Extract, DHA, Phosphatidylserine, and L-Tyrosine, which help boost cell membrane structure, improve blood flow, and fight free radicals. A daily dose fully supports your brain health and promotes optimal cognitive function to help keep your memories intact, helps you think smarter, and boosts your mental energy too.

 

Sources:
 https://www.healthline.com/nutrition/ways-to-improve-memory
 https://www.health.harvard.edu/healthbeat/7-ways-to-keep-your-memory-sharp-at-any-age
 https://www.aarp.org/health/conditions-treatments/info-2016/senior-moment-memory-lapse.html

4 Great Reasons to Take Fish Oil and How to Get the Right Dosage

We need to take good care of ourselves, now more than ever. And it’s never too late to start attending to your health, whether that entails quitting smoking, starting an exercise regimen, or eating healthier food. Every little good decision you make adds up and can make a big difference.

Supplements are a good way to boost your health and shore up your immune system, and fish oil is one of the best daily supplements you can take. That’s because fish oil has far-reaching benefits. Here, we look at what fish oil is, why it’s is so good for you, how to choose quality fish oil, and how much to take for the best possible benefits.

 

What is Fish Oil?

Fish oil usually comes from the tissues of fatty fish like salmon, sardines, anchovies, and herring. It’s a concentrated source of omega-3 fatty acids that are essential for good health and only come from your diet. These long-chain polyunsaturated fatty acids (PUFAs) include docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which primarily come from fish. But you’d need to eat a lot of fish to get the therapeutic doses of omega-3 fatty acids your body needs to thrive. That’s where fish oil supplements come into play.

Four Major Health Benefits of Fish Oil

Fish oil has several proven health benefits. Here are just a few.

 

1. Brain Health

Sixty percent of your brain is comprised of fats, and omega-3 fats provide a nutritional powerhouse for your brain. Research shows that the fats in fish oil can slow cognitive decline and can help prevent brain atrophy.

A study published in the FASEB Journal found that fish oil may also may help prevent Alzheimer’s disease. Alzheimer’s Dementia, the journal of the Alzheimer’s Association, published a study showing that older adults who took fish oil enjoyed considerably less brain shrinkage and cognitive decline than their counterparts who didn’t take fish oil.

Fish oil has been shown to reduce the risk of cognitive deficits in people with diabetes by preventing brain cells from being destroyed.

Fish oil may also help protect against anxiety and depression, according to a study published in the Journal of Integrative Neuroscience.

 

2. Arthritis Relief

Omega-3 fatty has powerful anti-inflammatory properties that can help reduce inflammation body-wide. A study published in the journal Surgical Neurology found that of 250 people with nonsurgical neck or back pain who took a daily 1,200-mg fish oil supplement, 59 percent were able to quit taking NSAIDs for pain medications, and 60 percent said that their joint pain had improved.

Similar studies have found that fish oil supplements have the same effect in reducing pain associated with arthritis.

 

3. Heart Health

The anti-inflammatory properties of fish oil are particularly beneficial for heart function. Studies have shown fish oil to have a positive impact on hypertension, high triglyceride levels, and high LDL cholesterol.

A study published in the journal Circulation found that people who took fish oil for six months after experiencing a heart attack showed improvements in overall heart function and a reduction in systemic inflammation.

 

4. Skin Health

Omega-3 fatty acids can help improve your health, and they can also help improve your appearance. The fats and fat-soluble vitamins in fish oil help your skin stay smooth and elastic, and research shows that they may help prevent wrinkles and, more importantly, dermatitis, among more severe skin issues.

A 12-week study found that a daily fish oil supplement led to a significant reduction in eczema symptoms.

 

The Best Dosage for Fish Oil Supplements

Eating fatty fish is the healthiest way to get your omega-3 fatty acids, but unless you eat an awful lot of fish, you may not get optimal daily amounts your body needs. Recommendations for fish oil dosage ranges from 500 to 2,000 milligrams each day.

For context, one can of tuna plus a small serving of salmon provides 500 milligrams of omega-3s. If you consume a healthy diet low in fast food, fried food, and processed foods containing vegetable oil, 500 milligrams of fish oil could be sufficient. These unhealthy foods contain high levels of omega-6 fats, which contribute to a range of chronic diseases, including arthritis, asthma, cancer, and autoimmune diseases. If you consume a lot of omega-6 fats, opt for a dosage of fish oil closer to 2,000 milligrams.

Always choose a high-quality fish oil supplement from a reputable source that’s been certified by a third party. Stonehenge Health’s Omega-3 Dynamic Fish Oil supplements contain 2,000 milligrams of fish oil, including 800 milligrams of DHA and 400 milligrams of EPA. Our fish oil is certified free of mercury and heavy metals, and third-party laboratory testing ensures the potency and purity of each batch.

Fish oil supplements can help you improve your heart health, reduce pain, and promote healthy brain tissues, among other benefits. As always, in addition to taking a fish oil supplement, strive to consume a healthy diet, and get plenty of exercise for a holistic approach to good overall health.

 

Sources:
 https://www.fasebj.org/doi/full/10.1096/fj.14-264218?sid=0b1e849e-0add-4ead-91fa-b42f9d7f2b9f
 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6087692/
 https://www.ncbi.nlm.nih.gov/pubmed/24954371
 https://www.ncbi.nlm.nih.gov/pubmed/16531187

8 Easy Memory Boosting Tips & Tricks

It was once believed that the brain develops rapidly in the first few years of a child’s life, then reaches its peak in the early 20s, leveling off around middle age, and then declining with advanced age. We now know that’s not exactly accurate; the brain continues to develop throughout our whole lifespan.

The disturbing thing that happens to the aging brain is the hippocampus shrinks in size, and the protective coating around nerve fibers starts to wear down, reducing the speed of neuronal communication. This reduction can affect your ability to process new information into your memory and retrieve memories already stored in your brain.

But take heart, it’s not all downhill as we age. In older brains, connections between different brain areas become more robust, and the branching of dendrites increases. The result is an improved ability to identify relationships among diverse sources of information, see a bigger picture, and better understand the broader implications of specific issues.

Several things can interfere with brain function as we grow older, including medications, diseases like heart disease and diabetes, poor sleep, and depression. The more you can do now to strengthen your brain and maintain optimal brain health, the more resilient and elastic it will be as you progress into older age. Here, then, are seven simple ways to boost your memory and protect your brain from age-related decline.

 

1. Stimulate your brain

Research shows that an active brain enjoys more new connections between nerve cells, and it can even help generate new brain cells and promote neuroplasticity. Stimulating your brain is easy, simply involving activities that put it to work and make it think. Read more, take a class, learn to play an instrument, create art, or do math or word puzzles, and strive to do fewer passive activities like watching TV.

 

2. Exercise

Exercise is a proven way to heal nearly anything that ails you, including brain decline. Physical activity promotes the development of new nerve cells in the brain, and it improves the connections between existing cells. It also improves brain function by lowering your blood pressure and reducing cholesterol, blood sugar levels, and stress.

 

3. Eat your vegetables

A healthy brain depends on a healthy diet. Feed your mind a diet rich in fruits and vegetables, fish, nuts, and healthy oils like olive oil while cutting down on sugar, animal proteins, and processed foods. A nutritious, mostly plant-based diet can reduce your risk of cognitive impairment, including dementia, as you age.

 

4. Limit your drinking

Excessive alcohol increases your risk for dementia and other forms of brain decline as you age. It can also change your brain’s physical structures and chemical function, leading to addiction and dependence. Limit your alcohol intake to one or two drinks per day, and avoid binge drinking altogether.

 

5. Take care of your mental health

Mental illnesses like anxiety and depression take a toll on your brain function, and while these and other mental illnesses don’t appear to increase the risk of cognitive decline as you age, they can affect your brain function, including your memory and your ability to learn new things. If you experience symptoms of mental illness, talk to your doctor. Mental illness is highly treatable, and there’s no reason to allow your quality of life to suffer because of it.

 

6. Keep your friends close

Social connections have been linked to a lower risk for dementia, and having a healthy social life can lower your blood pressure, improve your quality of life, and even extend your life expectancy. Make it a point to socialize with your friends and family regularly. If you feel isolated, meet new people by joining clubs or volunteering to expand your social network.

 

7. Lower your cholesterol

High cholesterol is associated with an increased risk for dementia, and it can affect your day-to-day brain function. Have your cholesterol tested regularly. If it’s heightened, modify your diet and get more exercise, which will not only improve your cholesterol but also help you lose weight and improve your overall physical and mental health.

 

8. Boost brain health with a supplement

Brain-boosting nootropic supplements can have a positive impact on your brain function. Stonehenge Health’s Dynamic Brain provides powerful dosages of essential vitamins and minerals, including brain-boosting ingredients like Vitamin B, Choline, Phosphatidylserine, Bacopa Monnieri, and Huperzine A. Two once-daily capsules of Dynamic Brain helps to improve your memory, focus, mental clarity, and cognitive function.

Taking good care of yourself–mind, body, and spirit–goes a long way towards keeping your brain healthy throughout your entire life. Get plenty of sleep, eat a healthy diet, exercise your body and your mind daily, and take a daily nootropic support supplement to provide your brain with all of the nutrients it needs for optimal functioning no matter your age.

Sources:
https://www.health.harvard.edu/mind-and-mood/how-memory-and-thinking-ability-change-with-age
https://www.health.harvard.edu/mind-and-mood/12-ways-to-keep-your-brain-young