Eating to Lower the Risk of Dementia

A University of Miami study found that people who ate a Mediterranean diet(veggies, fruits, small amounts of meat and fish, whole grains and olive oil) had less small blood vessel damage in the brain.  What you don't eat matters, too.  A Mayo Clinic study found that eating fewer than 2,150 calories a day was linked to better brain health.  Numerous other studies have indicated the apparent dementia-fighting benefits of leafy greens, cabbage and cauliflower.

 

Food Health Tidbits

-Three Brazil nuts give a day's worth of heart healthy selenium.

-During the Alaskan gold rush, potatoes were so valued for their vitamin C content that miners traded them for gold.

-Only 43% of home made dinners in this country include vegetables.

-Tomatoes that have been cooked for 30 minutes have 62% higher anti-oxidant levels than raw tomatoes.

 

The Benefits of Exercise for People with Osteoarthritis

Many people fear that exercise may aggravate joint pain and stiffness.  On the contrary, exercise can help improve your health and fitness without hurting your joints, and lack of exercise can actually lead to more stiffness and pain. Participating in gentle exercise allows you to:  strengthen your muscles, control weight, improve mood, maintain bone strength, sleep better, and have more energy during the day.   Examples of gentle exercise includes such activities as walking, biking, yoga, tai chi and swimming.

Women and Arthritis

Osteoarthritis (OA) is the most common form of arthritis. OA occurs when the cartilage in your joints wears down.  More women than men suffer with OA, especially after age 55.  The knee is one of the most common joints affected in females.  One possible reason is that female knees may be placed under more long term stress due to broader hips.      
Symptoms of knee OA can include:  pain, tenderness, stiffness, loss of flexibility, grating sensation, pain with walking, rising from a chair or navigating stairs.  There are many things women can do to help manage knee OA.  Here are a few tips…

Work with your physical therapist

Lose weight

Change your activities

Use heat and cold to manage pain

Exercise

 

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