Tag: quality
NIOELIA OLIVE OIL
Oilove
How to improve your memory and keep your mind sharp[:]
It is never too late to sharpen your mind. Discover how to improve your memory and keep your brain fully functioning.
Wondering how to improve your memory? If you can not remember where you put your keys or you have a memory gap trying to remember a name, let us reassure you that it happens to all people.
As we age, our memory decreases. Genes play a role, but our lifestyle choices are just as important. Research shows that regular exercise, a healthy diet, maintaining a healthy blood sugar level, lowering cholesterol, lowering blood pressure and avoiding smoking can all shield the mind.
In addition to healthy lifestyle choices, strengthening the brain through cognitive exercises is also vital to keeping your mind sharp and preventing memory loss.
Memory is considered to be the highest executive function of the brain. To maintain a good memory, the brain must be in good health. It should also be noted that many aspects of a person’s health and well-being affect brain function and memory.
The 6 ways to sharpen memory
Adopt a healthy diet: A very important aspect of health and brain function is nutrition. The MIND diet which is a mixture between the Mediterranean diet and the DASH diet can help prevent Alzheimer’s. A study, published in Alzheimer’s & Dementia, found that the MIND diet reduced the risk of Alzheimer’s by 53%.
Meditation: Our brain is always under overstimulation under normal conditions, so it is important to give it a chance to relax. Meditation can also help the brain function, as it helps relieve stress, slows down the aging process of the brain and supports its processing functions. A study published in the Annals of the New York Academy of Sciences found that a variety of meditation techniques may be able to compensate for age-related cognitive decline.
Drink plenty of water: Dehydration is bad for your short-term memory, mood, attention and mental performance. Water is an essential nutrient and makes up almost two thirds of the body. It is essential for all aspects of bodily functions, including temperature regulation and oxygen distribution.
An analysis of 33 studies, published in Medicine & Science in Sports & Exercise, found that dehydration corresponded to a 2% reduction in body mass, which was associated with a significant deterioration in cognitive performance.
Get moving: Your physical health is closely aligned with your mental health. Exercise enhances the development of new neuroplastic neural connections. It also increases the levels of neurotrophic growth factors derived from the brain (BDNF), a substance that is particularly important for the development and organization of new brain connections in the elderly.
Get enough sleep: Experts believe that taking the recommended seven to eight hours of sleep each night is vital to good brain health. New research, published in the journal Current Biology, shows that intermittent rapid eye movement (REM) sleep can affect the area of the brain that is responsible for processing memories at night.
Tips to sleep well:
-Maintain a sleep routine.
-Avoid using your cell phone or computer in bed or at least an hour before bedtime.
-Exercise during the day.
-Avoid caffeinated beverages, alcohol and heavy meals before bed.
-Try reading a book or listening to soothing music before going to bed.
-Improve your gut microbiome: Ways to keep your gut bacteria healthy and balanced include frequent consumption of prebiotics and high-fiber foods and vegetables and fruits. Finally, limit processed, refined carbohydrates and foods that contain sugar.
How memory exercises work
Brain exercises are important for preventing memory loss and keeping your mind alert.
There are various exercises that can stimulate and help maintain brain function. Sharpen your memory with crosswords, Sudoku, puzzles, memory games, card games, phone memos or video games.
Also, according to a study published in Frontiers in Psychology, learning a second language improves brain function at any age.
When medical help is needed
If you are worried about memory loss, make an appointment to talk to your doctor. There are several causes besides Alzheimer’s that can cause memory problems, including medications and vitamin B-12 deficiency.
According to the Mayo Clinic, memory loss is one of the first or most recognizable signs of dementia.
The main symptoms of memory loss for the patient are when he:
-Repeats the same questions
-Forgets discussions, appointments and events
-It is also lost in familiar places
-He is constantly losing his things
-He finds it difficult to express what he is thinking
-Forgets faces and objects
-It is difficult to make decisions
-Forgets his personal care (to wash etc)
-He has mood swings
-Apathy
-Wandering
-Change in sleep habits (“makes night day”)
-Irritability, outbursts of anger, lifting of suspensions
-Illusions (feeling that someone wants to steal him)[:]
This Hospital has a Wine Cellar[:]
There is a public university hospital where a wine cellar has been set up for some patients. The reason why this was done is hidden in the importance of some small pleasures in life, even in the most difficult moments.
Clermont-Ferrand University Hospital is a public institution somewhere between central and southern France, built between the renowned wine regions of Bordeaux, Sancerre and the Loire Valley. What is famous for is the palliative care unit, which hosts dying patients, and the pioneering leader Dr. Virginie Guastella.
Dr. Guastella put a wine bar in the unit, not the kind of wine bar we most know. Its sole purpose is to give pleasure to patients who are at the end of their lives or who are suffering a lot.
A cellar with wine inside the hospital
Dr. Guastella joined the hospital staff as a palliative care physician in 2003 and quickly learned that there is so much more to offer patients besides painkillers: care, time, a nice chat, and some small pleasures. “In palliative care, there is always something to do. “” I’m sorry, but nothing is happening “does not apply,” she said. “Why should all the good things stop because you are being treated?” he wonders.
In 2013, Dr. Guastella met Catherine Le Grand-Sébille, an anthropologist at the University of Lille School of Medicine, who studied the relationship between people and wine, even at the end of life. To date, she has conducted 200 interviews with physicians, health care professionals, non-medical caregivers, families, and patients about maintaining sensory pleasure. What they had told her was enough to convince Dr. Guastella, now head of the palliative care unit, asks the director for a small wine cellar inside the hospital.
Her goal, of course, was not to addict patients who were in the final stages, nor to make them drink too much. He wanted, as he said, to give them a sense of dignity and regularity in the latter.
Desires and preferences are related to life
François’s wife, a man who died at the age of 73 from kidney cancer, will never forget the moment she brought a glass of red wine with her meal at the hospital, as she wished. “His eyes lit up. “At that time, my husband was not sick,” she said.
Researchers in the field of neuroscience had by then made important discoveries regarding the functions of the brain that regulate our desires and preferences. Our desires (the “I want”) relate to the needs of our survival, namely food, drink (water) and sleep. Our preferences (“I like them”) relate to all those special ways in which we satisfy our above needs: our favorite foods and drinks, even the pillow we prefer.
Simply put, what neuroscientists call desires (“I want”) are actually our needs. But what they call preferences (“I like”) are what make us happy.
Pleasure in life has two types, according to philosophy: bliss and hedonism. Happiness refers to the meaning of life, to why it is worth living. Hedonism has to do with all those little pleasures, the wine, the sweet, the beautiful smells, that through the senses make our life bearable. These are the “likes” that satisfy our “wants”.
Yanni’s Olive Grove
E-LA-WON
How can Nutrition affect our Mental Health?[:]
Food insecurity (FI) affects almost 795 million people worldwide. Although a complex phenomenon involving factors such as food availability, affordability, utilization, and even social norms that determine acceptable ways of obtaining food, FI can affect human health beyond its effects on diet. A new study published in the American Journal of Preventive Medicine found that FI was associated with poorer mental health and specific psychosocial stressors in areas of the World Wide Web (149 countries), regardless of individuals’ socioeconomic status.
<a href=”https://www.amazon.com/Foods-Thought-Understanding-Impact-Lifestyle/dp/1736371703?crid=JRKKSLY4CO5H&keywords=mental+health+diet&qid=1651007166&sprefix=mental+health+diet%2Caps%2C201&sr=8-1&linkCode=li3&tag=aloades2606-20&linkId=94fc37291ee3e1cebfcf596a7612d264&language=en_US&ref_=as_li_ss_il” target=”_blank”><img border=”0″ src=”//ws-na.amazon-adsystem.com/widgets/q?_encoding=UTF8&ASIN=1736371703&Format=_SL250_&ID=AsinImage&MarketPlace=US&ServiceVersion=20070822&WS=1&tag=aloades2606-20&language=en_US” ></a><img src=”https://ir-na.amazon-adsystem.com/e/ir?t=aloades2606-20&language=en_US&l=li3&o=1&a=1736371703″ width=”1″ height=”1″ border=”0″ alt=”” style=”border:none !important; margin:0px !important;” />
Nearly one in three people (29.2%) worldwide certainly experience a common mental disorder during their lifetime, such as depression, anxiety and physical symptom disorders.
FI can contribute significantly to common mental disorders, through many different mechanisms, first creating uncertainty about the ability to maintain a healthy diet, or to obtain adequate nutrition in the future. In addition, it can cause a stress response that can contribute to stress, but also depression, while finally obtaining healthy foods in socially unacceptable ways (eating junk) can cause feelings of alienation, weakness, shame and guilt associated with depression. FI can also widen socio-economic disparities between households and communities that could increase cultural sensitivities and affect overall mental well-being.
Professor Andrew D. Jones, of the Department of Nutrition Sciences, University of Michigan School of Public Health, Ann Arbor, MI, USA, conducted this research using data from the Gallup World Poll 2014 (GWP). The GWP is a series of national representative surveys for people aged 15 and over that use probabilistic sampling to cover both urban and rural areas. FI data was available for 147,826 people in 11 regions of the world that included 149 countries. The extent of FI ranged from 18.3% in East Asia to 76.1% in sub-Saharan Africa.
<a href=”https://www.amazon.com/Nutrition-Essentials-Mental-Health-Connection/dp/B08DKF1GFN?keywords=food+for+mental+health&pd_rd_r=c053e4e0-3228-4f5a-8703-afe56436aed6&pd_rd_w=10A1I&pd_rd_wg=pAFnX&pf_rd_p=baee3516-e45b-42ba-859e-de5632f9c487&pf_rd_r=XGNZ8DN635ZZAEVGH2EY&qid=1651007318&sr=8-4&linkCode=li3&tag=aloades2606-20&linkId=bb366c2bffff35f04818be3a8522f856&language=en_US&ref_=as_li_ss_il” target=”_blank”><img border=”0″ src=”//ws-na.amazon-adsystem.com/widgets/q?_encoding=UTF8&ASIN=B08DKF1GFN&Format=_SL250_&ID=AsinImage&MarketPlace=US&ServiceVersion=20070822&WS=1&tag=aloades2606-20&language=en_US” ></a><img src=”https://ir-na.amazon-adsystem.com/e/ir?t=aloades2606-20&language=en_US&l=li3&o=1&a=B08DKF1GFN” width=”1″ height=”1″ border=”0″ alt=”” style=”border:none !important; margin:0px !important;” />
The mental health status was then determined based on the Negative Experience Index (NEI) and the Positive Experience Index (PEI) with two five-question surveys addressing issues such as pain, sadness, pleasure, feelings of respect, and other factors. Data on mental health indicators were available for 152,696 people. The PEI was higher in Latin America and the Caribbean (79.4) and lower in Russia and the Caucasus (59.2), while the NEI was lower in Central Asia (17.4) and higher in the Middle East and of North Africa (34.9).
Dr. Jones found that FI was associated with poorer mental health by comparing NEI with FI for multiple age groups. A reverse result was found for PEI versus FI data. It also recognizes the possibility that the direction of the correlation between FI and mental health is the opposite, that poor mental health could lead to FI. However, this is the first study to conduct a global analysis of this connection and it has come to raise awareness and concern. Mr. Jones explained that the development of robust monitoring systems and the enhancement of both FI and mental health measurements are important in order to better understand their relationship in different environments that can help inform interventions and of course have the ability to deal effectively with the effects of FI on mental health.
<a href=”https://www.amazon.com/Eat-Beat-Depression-Anxiety-Nourish/dp/006303171X?pd_rd_w=SlY91&pf_rd_p=6b3eefea-7b16-43e9-bc45-2e332cbf99da&pf_rd_r=52ZYZGXCHHQ8E5AABYYF&pd_rd_r=606b3838-dc11-40c9-95d8-516d9d130130&pd_rd_wg=gyqyu&pd_rd_i=006303171X&psc=1&linkCode=li2&tag=aloades2606-20&linkId=ced7d98f105783788903e2e8ac4d30e2&language=en_US&ref_=as_li_ss_il” target=”_blank”><img border=”0″ src=”//ws-na.amazon-adsystem.com/widgets/q?_encoding=UTF8&ASIN=006303171X&Format=_SL160_&ID=AsinImage&MarketPlace=US&ServiceVersion=20070822&WS=1&tag=aloades2606-20&language=en_US” ></a><img src=”https://ir-na.amazon-adsystem.com/e/ir?t=aloades2606-20&language=en_US&l=li2&o=1&a=006303171X” width=”1″ height=”1″ border=”0″ alt=”” style=”border:none !important; margin:0px !important;” />[:]
Good vs Bad Fats: How their Consumption Affects Heart Health[:]
The word “fat” has had a negative connotation and meaning for many years in our speech, but the reality is different. Our body needs healthy fats to function properly. For example, fats are needed to build cell membrane, nerves and to ensure that many vitamins, including A, D, E and K are functioning optimally.
But there are different types of fats – some are good for us and some are not. Scientific research on health risks and benefits is constantly evolving and increasing. Current data and guidelines show that we need to include healthy and fatty foods in our diet and avoid unhealthy ones.
Types of fats
Dietary fats are divided into three categories:
Unsaturated fats: These are good fats that we need to consume as much as we can as part of a diet that focuses on heart health. Here we find two types of unsaturated fats: monounsaturated and polyunsaturated. Pecans, hazelnuts, almonds, sesame seeds, pumpkin seeds, olive oil, peanut oil are foods with high concentrations of monounsaturated fats.
Fish, flaxseed, corn, soybean and sunflower seed oil contain polyunsaturated fats. Omega 3 fatty acids – found in some types of fish, such as salmon and herring, but also in plant products, such as nuts – are a type of polyunsaturated fat that is thought to be particularly good for our hearts.
– Saturated fats: Meat is a primary source of saturated fats, with the highest percentages being found in beef, pork and whole milk. Moderate levels are found in eggs and poultry. Some vegetable oils, such as palm oil, also contain a lot of saturated fat.
Saturated fats are essential for our body – but only in small amounts. The instructions of the experts are to make up 10% of the calories we receive during the day, preferably from lean chicken and other lean products.
– Trans fats: These are the fats we crave the most, but we should not consume. Most unsaturated fats are liquid at room temperature. To make them solid, industries add extra hydrogen and thus create trans fats. The highest levels of these fats are found in animal products, margarine and baked goods.
The effects of unhealthy fats on the heart
Trans fats are the worst kind of fats for the heart, blood vessels and overall health. Consumption of trans fats:
– Increases levels of bad LDL cholesterol and decreases levels of good HDL
– Increases the risk of heart disease and stroke
– Contributes to insulin resistance and is associated with a higher risk of type 2 diabetes.
In 2015, the US Food and Drug Administration (FDA) banned the use of partially hydrogenated oils (PHOs), the main source of artificial trans fats. This policy has almost led to the elimination of artificial trans fats in the US food supply by 2018.
But trans fats do not disappear completely from food, as they occur naturally in small quantities in meat and dairy products, as well as in some edible oils.
Eating a meal high in saturated fat – say, a big potato salad with eggs and mayonnaise – can raise your total cholesterol and change your balance by raising your LDL or bad cholesterol.
This in turn can narrow the blood vessels and cause the arteries to become blocked. Saturated fats also cause an increase in triglycerides. High triglyceride levels increase the risk of high blood pressure, diabetes and heart problems.
The effects of saturated fats on the body have been a source of controversy in recent years, with some studies questioning how harmful saturated fats are. For example, a meta-analysis published in the American Journal of Nutrition concluded: “There is insufficient evidence from epidemiological studies to conclude that saturated fat is associated with an increased risk of STDs, coronary heart disease or CVD ( cardiovascular disease) ».
A study published in 2014 in the Annals of Internal Medicine found that diets high in saturated fat did not increase the risk of heart disease.
But this controversial conclusion has been criticized, and American dietary guidelines still recommend limiting the amount of saturated fat consumed daily to no more than 10% of our daily calories. The American Heart Association goes even further and suggests that saturated fat should not be more than 5 to 6 percent of our daily calories.
The general guideline is that limiting saturated fats and replacing them with good fats, especially polyunsaturated fats, is what improves cholesterol and reduces the risk of heart disease. There will always be studies on both sides of an argument, however, the current body of research shows that saturated fats are not good for human health.[:]
Water is the Key to Super Health[:]
Water is just as essential as oxygen for our health. Many people do not drink as much as they need, thus affecting many indicators of their health. What is the amount we should consume daily.
The human body is made up of almost 60% water, with its percentage in the brain reaching 85% and in the blood 90%. However many people do not drink as much as they need.
The exact amount that each person needs depends on many factors, such as:
-The level of physical activity (eg trainees have high water needs)
-Work (manual and / or outdoor need more water)
-Ambient temperature (when it gets hot, we need more)
-Health status (eg patients with fever and those with diarrhea or vomiting need more, those with certain diseases less)
-The period of life (eg in pregnancy and breastfeeding the needs are increased)
The recommendations of experts
The European Food Safety Authority (EFSA) recommends 2 liters of fluid per day for the average woman and 2.5 liters for the average man. Especially in summer, however, we need at least 1 liter of liquid more every day to withstand the heat.
According to studies in our country, from the fluids contained in our daily diet:
-20-25% come from solid foods
-50% comes from drinking water
-25-30% comes from other beverages (eg coffee, tea, soft drinks, juices, etc.).
-The potential benefits of adequate water consumption are many and varied. These include the following:
Moisturizes the joints
The cartilage that coats the joints and forms the intervertebral discs is 80% water. Prolonged dehydration can reduce the ability to absorb vibrations in the joints of the limbs and spine. The consequence can be pain.
Regulates body temperature
Sweating and subsequent evaporation of sweat is one of the main thermoregulatory mechanisms of the body. Without adequate water intake, the body can not properly regulate its internal temperature.
Participates in digestion
The intestines need plenty of water to function properly. Dehydration can lead to digestive problems, dehydration and a particularly acidic environment in the stomach. This increases the risk of heartburn and gastric ulcer.
It is essential for nutrition
Many vitamins and minerals are water soluble. Therefore they must be dissolved in water so that the body can then absorb them and meet its needs.
Facilitates weight loss
Drinking two glasses of water before each meal can limit the amount of food we eat. This is because water stimulates the feeling of hunger satiety. It also stimulates the metabolic rate a bit, so it somewhat increases the burning.
Prevents intoxication and its side effects
Alcohol has diuretic properties and overconsumption leads to dehydration. Dehydration in turn contributes to the side effects of intoxication, such as:
-Fatigue
-Headache
-Dry mouth
If one drinks a glass of water alternately with a drink, one will consume less alcohol. This way she can avoid drunkenness and its consequences.
Keeps the kidneys healthy
The kidneys regulate the amount of fluid in the body. Dehydration may increase the risk of nephrolithiasis (kidney stones). On the contrary, good hydration may have a protective effect.
Studies have shown that it mainly reduces the risk of recurrence in people who already have kidney stones. This is probably due to the fact that water increases the volume of fluid passing through the kidneys. Thus, the concentrations of the metallic elements they contain are reduced.
Improves performance in the gym
Studies have shown that dehydration reduces performance in physical activities that last more than 30 minutes. Dehydration develops when a person loses only 2% of their body water. But practitioners can lose 6-10% through sweating. That’s why they have to drink a lot of water before, during and after training or competition.
Protects the brain
Studies have shown that even mild dehydration (loss of 1-3% of water from the body) can affect important brain functions. In one study, for example, a loss of just 1.4% of body water caused women to:
-Disorder of mental mood and the ability to concentrate
-Increased frequency of headaches
Respectively in men, the loss of 1.6% may have, according to another study, as a consequence:
-Reduced working memory
-Increased fatigue and stress
Many other studies in children, adults and the elderly have shown that even mild dehydration can:
-To disturb the mental mood
-To reduce memory
-Suppress brain performance
Prolonged dehydration can eventually lead to problems with thinking and reasoning.[:]