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May 28, 2019 OMG CaymanGeneral

There is no known way to prevent Alzheimer’s disease (AD). Many agencies and people are involved in research on ways to slow, delay, or prevent AD, including:

  • researchers
  • pharmaceutical companies
  • foundations
  • nonprofit organizations

Researchers are looking into a variety of Alzheimer’s treatments they think may help, including:

  • cognitive training
  • antioxidants (e.g., vitamin C, vitamin E, beta-carotene)
  • omega-3 fatty acids
  • DHA (docosahexaenoic acid) supplementation
  • hormones, type 2 diabetes treatments (insulin seems to play a role in AD)
  • exercise
  • cardiovascular treatments

Lowering your risk

There are a number of steps you can take now that may lower your risk of Alzheimer’s disease. Consult your doctor before making any major lifestyle changes.

Maintain a healthy diet

Some evidence suggests a Mediterranean diet may decrease your risk of developing AD. This diet includes little red meat and emphasizes:

  • whole grains
  • fruits and vegetables
  • fish and shellfish
  • nuts
  • olive oil
  • other healthy fats

Other studies suggest that antioxidants may affect age-related changes in the brain. Berries have been shown to improve cognitive function in rats and mice, both in animals who are aging normally and in those who have developed AD. Types of berries that may help include:

  • blueberries
  • strawberries
  • cranberries

Another study examined curcumin, the main ingredient of turmeric, the yellowish spice used in curry. It’s a powerful antioxidant. Curcumin has been shown to suppress the build-up of harmful amyloid plaques in the brains of rodents.

Keep up your mental exercise

An active brain may reduce your AD risk. Activities that help keep the brain active include:

  • listening to the radio
  • reading newspapers
  • playing puzzle games
  • visiting museums

Engaging in mental exercises seems to create or contribute to your “cognitive reserve.” In other words, you develop additional neurons and pathways in your brain. Why is this important?

Normally, your brain has one road to transport information from point A to point B. If there’s a roadblock or a dead end, the information won’t make it. People who develop new ways of thinking through mental exercises create multiple and alternative routes in their brains. This makes it easier and faster for vital information to travel.

To exercise your brain, try the following activities:

  • Do crossword puzzles.
  • Take up bridge.
  • Learn a new language.

Increase your social engagement

Compelling research suggests seniors who spend most of their time in their immediate home environment are almost twice as likely to develop AD compared to those who travel more. These findings, however, may also reflect the general health of the individuals.

The Mayo Clinic advises that being engaged with your surroundings is good for your mental, physical, and emotional health.

Aerobic exercise daily

When older adults with AD engage in aerobic exercise, it improves their psychological and behavioral symptoms.

According to the Mayo Clinic, there’s evidence suggesting that 30 minutes of exercise per day is crucial to preventing Alzheimer’s disease. One eight-year study examined the connection between mental function and physical activity in 6,000 women age 65 and older. It discovered that more active women were less likely to have a decline in mental functions than less active women.

Stop smoking

Smoking may increase your risk for AD and dementia. Former smokers or those who smoked less than half a pack per day do not appear to have an increased risk. If you still smoke, now is the time to quit. Talk with your doctor about methods that could work for you.

Lowering homocysteine

Homocysteine is an amino acid that’s a building block of protein. It naturally circulates in the blood. Recent studies indicate that higher than average blood levels of homocysteine is a risk factor for:

  • AD
  • vascular dementia
  • cognitive impairment

Foods high in folate (folic acid) and other B vitamins (such as B-6 and B-12) have been shown to lower homocysteine levels. Whether or not increasing these B vitamins in one’s diet might offer a protective effect for AD is yet unknown.

Some good food sources of folate include:

  • romaine lettuce
  • spinach
  • asparagus
  • broccoli
  • collard greens
  • parsley
  • cauliflower
  • beets
  • lentils

Food sources of B-6 and B-12include:

  • fish
  • red meat
  • potatoes
  • noncitrus fruit
  • fortified cereal
  • poultry
  • eggs


The takeaway

Researchers don’t yet know how to prevent Alzheimer’s disease. There are a number of things you can do to lower your risk of developing the disease. Staying mentally and physically fit, eating a healthy diet, and keeping an active social life are all thought to help lower your risk of cognitive decline, including AD. Fortunately, these are all good ways to stay healthy in general. Be sure to talk with your doctor about any new lifestyle changes that you plan.


Source: Healthline


April 29, 2019 OMG CaymanGeneral
  1. Eat Breakfast … After You Fast
  2. Plan Meals … In Advance, for Non-Stop Energy
  3. Chew … Before Swallowing
  4. Savour Food … To Aid Digestion
  5. Relax … Before Eating
  6. Walk … After Eating
  7. Drink … In Between Meals
  8. Avoid … Boiling Hot or Icy Cold Food or Drinks
  9. Limit … Condiments and Spices
  10. Eliminate … Regularly


March 19, 2019 OMG CaymanGeneral

Reversing bad habits is possible if you keep a positive attitude, stay committed and focus on small, doable changes. Try these tips.

Grabbing a bagel on your way to work might be as routine as brushing your teeth. Changing eating habits you’ve developed over the years — even unconsciously — can feel as tough as trying to move a mountain. Yes, learned behaviors are hard to undo, but if you take it step-by-step, it’s certainly possible. Try these behavior-changing approaches, and focus on the ones that speak to you.

ABC approach

Heading off problems before they develop is the crux of this approach. “A” stands for antecedent, “B” stands for behavior and “C” stands for consequence. Most behaviors have an antecedent — or cause. And causes lead to consequences. By addressing antecedents first, you can prevent unwanted consequences. For example, you might decide not to buy ice cream, because keeping it in the freezer leads to the behavior of eating most or all of it in one sitting, which has the consequence of disrupting your weight program.

Distraction approach

This is a way to change unhealthy eating habits by focusing your attention on something else when food cravings start. To use this approach, when you feel a craving coming on, remind yourself that it will last for 20 minutes at most. Then do something — call a friend, read a book, revisit your goals, take a walk — anything that will distract you until the feeling passes.

Confrontation approach

This approach to behavior change requires that you confront yourself mentally about the negative impact of your behavior. For example: If you’re craving cookies, think about the unnecessary calories and fat you’ll be consuming — and how tired and sluggish you’ll feel afterward. Remind yourself that this isn’t what you want to do with your life.

Shaping approach

Try changing your behavior gradually, one step at a time. Instead of eliminating evening snacks altogether, start with a rule of no snack one night a week. Increase that to two nights a week. Eventually you might be able to scale back to a snack one evening a week. As you succeed with step-by-step changes, you’ll build confidence that will start fueling even more successes.

Big lifestyle changes take time but keep at it. The mini successes you’ll achieve along the way will be enough to keep you going, and the new habits that were challenging at first will start feeling more natural before you know it.

Source: Mayo Clinic


March 1, 2019 OMG CaymanGeneral

Haven’t seen any progress lately? Don’t worry. Get moving in the right direction again with these tips.

Has the same number on the scale been popping up week after week? That’s common. Being stuck at a weight-loss plateau eventually happens to most people trying to lose weight, despite continuing with the same exercise routine and healthy-eating habits.


February 19, 2019 OMG CaymanGeneral

Protect your health by including these nutrients in your regular diet:

  1. Antioxidants (almonds, broccoli) can prevent cholesterol from damaging the linings of your arteries.
  2. B vitamins (sweet potatoes) help reduce the risk of stroke and peripheral artery disease by lowering homocysteine levels.
  3. Omega-3 fatty acids (salmon) can decrease your heart attack risk.
  4. Dietary fiber (apples, red beans) helps lower your LDL (“bad”) cholesterol level.

Source: Mayo Clinic


November 27, 2017 OMG CaymanGeneral

Starting a fitness program may be one of the best things you can do for your health. After all, physical activity can reduce your risk of chronic disease, improve your balance and coordination, help you lose weight, and even boost your self-esteem. And you can reap these benefits regardless of your age, sex or physical ability.

The Department of Health and Human Services recommends that healthy adults include aerobic exercise and strength training in their fitness plans, specifically:

  • At least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or an equivalent combination of moderate and vigorous aerobic activity
  • Strength training exercises of all the major muscle groups at least twice a week

Regular exercise can help you control your weight, reduce your risk of heart disease and certain cancers, and strengthen your bones and muscles. But if you haven’t exercised for some time and you have health concerns, you may want to talk to your doctor before starting a new fitness routine.

When you’re designing your personal fitness program, consider your fitness goals. Think about your fitness likes and dislikes, and note your personal barriers to fitness. Then consider practical strategies for keeping your fitness program on track.

Starting a fitness program is an important decision, but it doesn’t have to be an overwhelming one. By planning carefully and pacing yourself, you can make fitness a healthy habit that lasts a lifetime.


Source: Mayo Clinic


November 23, 2016 OMG CaymanGeneral

Try these easy meal ideas you can make in just minutes.

If you’re like most people, convenience is a factor when choosing what to eat — but grab-and-go foods aren’t always the best choices. The next time you need a quick and easy meal idea, try one of these healthy meals that you can whip up in minutes:

Begin withAddFor
Prewashed salad greensShredded rotisserie chicken, sliced tomatoes, and a splash of your favorite reduced-fat dressing or a little olive oil and balsamic vinegarChicken salad
Whole-wheat pasta, cooked according to the manufacturer’s directionsMicrowaved in-the-bag mixed vegetables, topped with prepared marinara sauce and sprinkled with shredded Parmesan cheeseQuick pasta primavera
Whole-grain tortillasFat-free refried beans and reduced-fat shredded cheddar cheese, microwaved to melt the cheese, topped with salsa and foldedBean burritos
Baked large baking potatoesHeated canned vegetarian chili and a sprinkle of reduced-fat cheeseBaked chili potatoes
Microwaved prepackaged brown riceFrozen stir-fry vegetables and strips of chicken, stir-fried in a small amount of oilStir-fried chicken and vegetables over rice
Toasted whole-wheat bunsHeated lean roast beef slices from the deli, reduced-fat cheese and veggiesRoast beef sandwich
Toasted whole-wheat hoagie bunsLettuce leaves, tuna salad made with a small amount of mayonnaise and your favorite veggie toppingsTuna sub sandwich

Source: Mayo Clinic Diet


October 31, 2016 OMG CaymanGeneral

8 Ways to Help Your Child Avoid Allergy Triggers

No parent likes to see their child deal with respiratory allergy symptoms like a runny nose, itchy eyes, or sneezing. But the scenario is all too common: Ten percent of children have respiratory allergies, according to the American College of Allergy, Asthma & Immunology (ACAAI). If your child is one of them, you can take action to avoid his or her exposure to allergy triggers, like pollen, dust, or animal dander. First, make sure that you determine what your child is truly allergic to. A substance that causes an allergic reaction is known as an allergen. Try these allergen-avoidance tips to keep your youngster free of allergy symptoms.

  1. Move Playdates Indoors When Necessary
    If your child has outdoor allergies, keep a close eye on the pollen and mold counts in your area. When counts are high, Dr. Chiu suggests opting for indoor fun to avoid exposure to those allergens. If your child must be outside, try to avoid peak pollen hours, the American College of Allergy, Asthma & Immunology (ACAAI) recommends. Outfit your child with sunglasses and a brimmed hat to reduce pollen in the eyes and hair, the ACAAI says. If your pets spend a lot of time outdoors, limit your child’s contact with them — they may be tracking pollen, too. During ragweed pollen season in the late summer and early fall, pollen levels are highest in the morning. During grass pollen season the spring and summer, pollen counts are highest in the evening.
  2. Dust Mite-Proof Your Child’s Bed
    You may already know that bedding is a favorite hiding place of dust mites. If your child has dust mite allergies, keeping bedding as clean as possible can help keep allergy symptoms at bay, the American Academy of Allergy Asthma & Immunology (AAAAI) says. Wash all of your child’s bedding each week in hot water — at least 130 degrees F — to kill off the dust mite allergen, Chiu says. Also use an airtight mattress cover that’s made of an allergen-proof material, the AAAAI suggests. Allergen-proof covers are also available for non-washable pillows and comforters.
  3. Keep Stuffed Animals Clean
    Though cute and cuddly, stuffed animals and other plush toys can also harbor dust mites. So that your little one can snuggle without sneezing, kill the dust mites in one of two ways: with heat or with cold. You can wash stuffed animals in hot water and dry them in a hot dryer just as you do the bedding, or you can put them in the freezer overnight, Chiu suggests. In general, it also helps to keep your child’s room as dust-free as possible.
  4. Skip Upholstery in the Bedroom
    Carpeting and heavy drapes are another favorite hiding place for dust mites, as well as animal dander. Getting rid of this décor can be helpful if your child has dust mite or pet allergies, says Chiu. Instead, opt for hardwood or similar flooring. If you want to use throw rugs, make sure they are washable, the AAAAI recommends. You can also run a dehumidifier to reduce moisture in the air and minimize the growth of dust mites in your child’s bedroom. Be sure to empty and clean a dehumidifier often.
  5. Opt for Air Conditioning
    Another way to zap dust mite allergies, as well as mold allergies: Even when the temps aren’t overly hot, consider shutting the windows and running the air conditioning at home and in your car. “It keeps pollen out and also dehumidifies the air,” Chiu says. The best bet is using a HEPA (high-efficiency particulate air) filter as part of your air conditioning system — this will help to purge your entire home of mold, the Asthma and Allergy Foundation of America (AAFA) says.
  6. Keep Pets Out of the Bedroom
    If you have a pet but your child is allergic to animal dander, set a firm rule that the bedroom is off-limits for your furry friend. “This would decrease the exposure to animal dander,” Chiu says. It’s not a total fix as there is still exposure in other areas of the house, but it’s still helpful, she adds. As much as you can, keep pets from licking your child—there are allergens in the animal’s saliva as well as urine and dander, the AAAAI notes. If it’s tough to juggle having a pet with your child’s animal dander allergy, talk to your child’s allergist about potential allergy-management strategies that may help.
  7. Clean Up After Outside Playtime
    After enjoying time in the great outdoors, ditch the pollen as you and the kids come back into the house. “Pollen can stick to clothes,” Chiu says. Remove your child’s clothes and have her take a bath or shower to get rid of any pollen that’s in her hair or on her skin. And put the clothes immediately into the washing machine to prevent pollen from spreading through your home. It’s always a good idea to have your child shower and shampoo before bed to avoid getting pollen on the sheets and pillows, the AAFA advises.
  8. Dry Clothes Indoors
    Letting clothes, linens, and other laundry air dry on an outdoor clothesline may seem pleasant, but not when your child has allergies. Drying clothes outdoors attracts pollen, Chiu explains, and that pollen can released when you put on the dry clothes. Instead, wash your laundry at the appropriate temperature setting and move it right into the clothes dryer at the warmest setting possible without shrinking. If you have line-dry items, hang them up indoors to dry.

Source: Everyday Health


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