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Posts Tagged ‘memory’

How to Beat Brain Fog

Posted in Healthy People, tagged , , , , on August 18, 2022| Leave a Comment »

Earlier this year I was teaching a Master of Memory class when someone asked me, “how does covid affect memory?” This is a valid question as up to 30% of COVID-19 patients at some clinics report experiencing brain fog weeks to months after they recover from their illness. Brain fog is a term used to describe how you feel when your thinking is sluggish, fuzzy, and not sharp. You might experience brain fog when you are sleep deprived, jet-lagged, recovering from an illness, or experiencing side effects of medication. According to Dr. Tamara Fong, an assistant scientist and associate professor of neurology at the Harvard Medical School “In many cases, brain fog is temporary and gets better on its own. However, we don’t really understand why brain fog happens after COVID-19, or how long these symptoms are likely to last. But we do know that this form of brain fog can affect different aspects of cognition.”

Cognition refers to the processes in the brain that we use to think, read, learn, remember, reason, and pay attention. People experiencing brain fog may have trouble paying attention, remembering instructions, making plans, learning, storing, and later recalling information.

To help clear brain fog, doctors recommend practicing the same behaviors that have been shown to protect thinking and memory:

  • Exercise – aim for at least 150 minutes of moderate-intensity physical activity each week. Moderate intensity is anything that gets your heart beating faster. If 150 minutes is too much, do what you can – every little bit adds up!
  • Eat a healthy, well-balanced diet – fill your plate with nutrient-dense foods like fruits and vegetables, whole grains, lean proteins, and low-fat or fat-free dairy products. Limit added sugar, saturated fat, and sodium.
  • Get adequate sleep – at least 7 hours a night.
  • Avoid alcohol and drugs – if you don’t drink, don’t start. If you do drink, limit consumption to 1-2 drinks a day.
  • Engage in social activities – virtually, or in person. A simple text or phone call is sometimes all it takes to stay connected.
  • Do brain-stimulating activities like games and puzzles, listening to music, reading, and practicing mindfulness.

For more information on how to protect and improve your memory, whether you’re experiencing brain fog or not, view the Extension Today segment “Master Your Memory” below.

Written by Jenny Lobb, Family and Consumer Sciences Educator, Ohio State University Extension Franklin County

Reviewed by Patrice Powers-Barker, Family and Consumer Sciences Educator, Ohio State University Extension Lucas County

Sources:

Budson, A. E. (2021). What is COVID-19 brain fog – and how can you clear it? Harvard Health Blog. https://www.health.harvard.edu/blog/what-is-covid-19-brain-fog-and-how-can-you-clear-it-2021030822076

Fong, T. (2022). Brain fog: Memory and attention after COVID-19. Harvard Health Publishing. https://www.health.harvard.edu/blog/brain-fog-memory-and-attention-after-covid-19-202203172707

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Secrets of Cinnamon

Posted in Healthy People, tagged , , , , , , , , , on February 15, 2018| Leave a Comment »

cinnamon-stick-cinnamon-powder-spice-flavoring-47046.jpeg

Many of us today are trying to find away to lower cholesterol, lowering blood sugars, reducing arthritis pain and yes boosting our memory. If we open our cupboards looking to add flavor to our food we might just find a spice that is common in our households called Cinnamon. What does cinnamon look and taste like, and are they all the same?

Cinnamon is the brown bark of the cinnamon tree, which when dried, rolls into a tubular form known as a quill. Cinnamon is available in either its whole quill form (cinnamon sticks) or as ground powder.

Are all Cinnamon’s the same? What is the Best?

Cinnamon is one of the oldest and most popular spices, and has been used for millennia both for its flavoring and medicinal qualities. Two major types of cinnamon used Cassia and Ceylon cinnamon. Ceylon cinnamon is known as “true cinnamon”, Ceylon cinnamon is NOT the kind of cinnamon that is normally sold in the spice section at your local supermarket, Cassia is the one seen most. Cassia cinnamon contains coumarin, the parent compound of warfarin, a medication used to keep blood from clotting. Due to concerns about the possible effects of coumarin, in 2006, the German Federal Institute for Risk Assessment warned against consuming large amounts of cassia cinnamon.

Let’s Get Using the Cinnamon!

Studies have shown that just ½ teaspoon Ceylon cinnamon add to cereal, oatmeal, toast, tomato sauces or on an apple can have many health benefits. These are just a few ways of how you can add cinnamon to your meals. You might have your own special recipes!

Benefits of Cinnamon!

  • Lowers Cholesterol: Studies have shown may significantly lower LDL “bad” cholesterol, and triglycerides and total cholesterol.
  • Reduces blood sugar levels and treating Type 2 Diabetes.
  • Heart Disease: Reducing blood pressure.
  • Fights Cancer: A study released by researchers at the U.S. Department of Agriculture in Maryland showed that cinnamon reduced the proliferation of leukemia and lymphoma cancer cells. The combination of calcium and fiber found in Cinnamon can help to remove bile, which prevents damage to colon cells, thus prevents colon cancer.
  • Tooth decay and mouth freshener: Treat toothache and fight bad breath.
  • Brain Tonic: Cinnamon boosts the activity of the brain and hence acts as a good brain tonic. It helps in removing nervous tension and memory loss. Also, studies have shown that smelling cinnamon may boost cognitive function, memory, performance of certain tasks, and increases one’s alertness and concentration.
  • Reduces Arthritis Pain: Cinnamon spice contains anti-inflammatory compounds, which can be useful in reducing pain and inflammation associated with arthritis. A study conducted at Copenhagen University, where patients were given half a teaspoon of cinnamon powder combined with one tablespoon of honey every morning had significant relief in arthritis pain after one week and could walk without pain within one month.
  • Itching: Paste of honey and cinnamon is often used to treat insect bites.

Share with us how you enjoy cinnamon!

Resources:

https://www.webmd.com/diet/supplement-guide-cinnamon

http://care.diabetesjournals.org/content/26/12/3215

Source: George RC, Lew J, Graves DJ. Interaction of Cinnamaldehyde and Epicatechin with Tau: Implicationsof Beneficial Effects in Modulating Alzheimer’s disease Pathogenesis. The Journal of Alzheimer’s disease. 2013.

Author: Marie Economos, Family and Consumer Sciences Educator, Ohio State University Extension, Trumbull County, economos.2@osu.edu 

Reviewer: Candace Heer, Family and Consumer Sciences Educator, Ohio State University Extension, Morrow County,  heer.7@osu.edu

 

 

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Music to My Health

Posted in Healthy People, tagged , , , , , , , , , , , , on August 8, 2014| Leave a Comment »

Why do you listen to music? Take a moment to think about where you are at, what you are doing or how you are feeling when you choose to play music.
People listen to music:
• for a boost and to relieve stress
• to keep them awake during a long car journey
• to help them relax or fall asleep
• to soothe their baby
• to dance with their children or family
• to break up the work day
• to run faster
• to deal with a break up
• to influence their creativity

While we know music helps us daily to accomplish tasks, change our moods, deal with problems, relax, exercise and even celebrate – it can also be a therapy.

Music and rhythmic sounds have been used as healing powers for centuries throughout the world. It is only recently that modern physicians have rediscovered how music can help emotional and physical health and wellness through music therapy. Through music’s rhythm, order and predictability, it can help people express themselves and improve speech, walk, and move better, and improve memory. Music therapy can also help relieve pain, anxiety and long term illnesses (cancer, stroke, heart disease, respiratory conditions) or help with a progressive disease such as Parkinson’s.

Research has also shown that:

  • Music helps the brain produce a calming substance and slow down your body when it’s overactive.
  • Listening to music can have a real effect on various parts of the brain such as memory and vision.
  • Music really can change our mood and even help us concentrate.
  • While listening to music, patients’ blood pressures and heart rates became more stable.
  • Listening to pleasurable music is good for your heart because it can produce ‘musical chills’ which trigger the release of the feel-good chemical dopamine.

Even though the science of music therapy is still in the early stages it has shown to have a significant positive impact on our health and well being.

Ah, the healing power of music – that’s music to my health – and your health too!

Graceland gate

Writer: Candace J. Heer, Family and Consumer Sciences Educator, Ohio State University Extension, Morrow County, Heart of Ohio EERA, heer.7@osu.edu

Reviewer: Michelle Treber, Family and Consumer Sciences Educator, Ohio State University Extension, Pickaway County, Heart of Ohio EERA, treber.1@osu.edu

Sources:

http://www.webmd.com/balance/rm-quiz-health-benefits-music

http://www.webmd.com/balance/music-therapy

http://www.mayoclinic.org/diseases-conditions/cancer/expert-blog/cancer-and-music/bgp-20056417

http://www.netdoctor.co.uk/healthy-living/wellbeing/health-benefits-of-music.htm

Photo credits:

Stocking around – http:///www.freeimages.com/photo/522119

graceland memphis tennessee gates musical notes –

http://pixabay.com/en/graceland-memphis-tennessee-gates-395039

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Cinnamon … Can Do What?

Posted in Healthy People, tagged , , , , , , , , , , , , , , on February 13, 2014| Leave a Comment »

 

cinnamonMany of us today are trying to find health tips for lowering cholesterol, lowering blood sugars, reducing arthritis pain and yes boosting our memory.  Many households in North America or Europe have cinnamon in their their cupboards.

 Cinnamon is the brown bark from  the cinnamon tree, which when dried, rolls into a tubular form known as a quill. Cinnamon is available in either its whole quill form (cinnamon sticks) or as ground powder.

Are all Cinnamon’s the same? What is the Best?

Cinnamon is one of the oldest spices and most popular spices, and has been used for a millennia both for its flavoring and medicinal qualities. The two major types of cinnamon used are Cassia and Ceylon cinnamon. Ceylon cinnamon is known as “true cinnamon”. Ceylon Cinnamon is NOT the kind of cinnamon that is normally sold in the spice section at your local supermarket.  Cassia is the one seen most often.   Cassia cinnamon contains coumarin, the parent compound of warfarin, a medication used to keep blood from clotting. Due to concerns about the possible effects of coumarin, in 2006, the German Federal Institute for Risk Assessment warned against consuming large amounts of cassia cinnamon.

Let’s Get to Using the Cinnamon!

Studies have shown that just ½ teaspoon Ceylon cinnamon added to cereal, oatmeal, toast, tomato sauces or on an apple can have many health benefits. These are just a few of the many ways you can add cinnamon to your meals. You might have your own special recipes!

  • Lowers Cholesterol: Studies have shown cinnamon may significantly lower LDL “bad” cholesterol, triglycerides and total cholesterol.
  • Reduces blood sugar levels thus improving those with Type 2 Diabetes.
  • Heart Disease: Reducing blood pressure.
  • Fights Cancer: A study released by researchers at the U.S. Department of Agriculture in Maryland showed that cinnamon reduced the proliferation of leukemia and lymphoma cancer cells. Besides, the combination of calcium and fiber, Cinnamon can help to remove bile, which prevents damage to colon cells, thus prevents colon cancer.
  • Tooth decay and mouth freshener:  Treat toothache and fight bad breath.
  • Brain Tonic: Cinnamon boosts the activity of the brain and hence acts as a good brain tonic. It helps in removing nervous tension and memory loss. Also, studies have shown that smelling cinnamon may boost cognitive function, memory; performance of certain tasks and increases one’s alertness and concentration.
  • Reduces Arthritis Pain: Cinnamon spice contains anti-inflammatory compounds, which can be useful in reducing pain and inflammation associated with arthritis. A study conducted at Copenhagen University, where patients were given half a teaspoon of cinnamon powder combined with one tablespoon of honey every morning had significant relief in arthritis pain after one week and could walk without pain within one month.
  • Itching: Paste of honey and cinnamon is often used to treat insect bites.

Share with us how you enjoy cinnamon! Enjoy the benefits of cinnamon today!

Resources:

http://nccam.nih.gov/sites/nccam.nih.gov/files/Herbs_At_A_Glance_Cinnamon_06-13-2012_0.pdf?nav=gsa

http://www.naturalfoodbenefits.com/display.asp?CAT=6&ID=113

http://naturalfamilytoday.com/nutrition/what-is-the-best-cinnamon-ceylon-vs-cassia-cinnamon/#ixzz2sfWvjw5w

http://care.diabetesjournals.org/content/26/12/3215Alam Khan, MS, PHD, Mahpara Safdar, MS, Mohammad Muzaffar Ali Khan, MS, PHD, Khan Nawaz Khattak, MS and Richard A. Anderson, PHD. “Cinnamon Improves Glucose and Lipids of People With Type 2 Diabetes”. Diabetes Care. December 2003 vol. 26 no. 12 3215-3218. Accessed October 14th 2013.

Source: George RC, Lew J, Graves DJ. Interaction of Cinnamaldehyde and Epicatechin with Tau: Implications of Beneficial Effects in Modulating Alzheimer’s disease Pathogenesis. The Journal of Alzheimer’s disease. 2013.

Memorial Sloan-Kettering Cancer Center website: “About Herbs: Cinnamon.” Reviewed by Kimball Johnson, MD on October 13, 2012

Author: Marie Economos, Family and Consumer Sciences Educator, Ohio State University Extension, Trumbull County, Western Reserve, economos.2@osu.edu

Reviewer:  Liz Smith, M.S. R.D. L.D. NE Regional Program Specialist SNAP-ED, Ohio State University Extension

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