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Health Benefits of Having Good Friends

Posted on November 2, 2011 by 6s79T

You stand to gain a lot from having good friends, perhaps more than you might have thought. They might drive you crazy at times, but the benefits of having a reliable friend circle is unlike any other. There’s even a song by Bette Midler that emphasizes the need to have some good friends if you wish to stretch each day that bit longer. And now, even a decade long study conducted by the Center for Aging Studies at Flinders University, Australia corroborates the above. The study involved about 1,500 elderly people and revealed that those who have a large network of friends tend to live longer by about 22% than those who have the least number of friends.

The reason for this trend can be the fact that good friends will always discourage you from acquiring bad habits like smoking or alcoholism. Also, good times spent in the company of your friends acts as a deterrent to disorders like depression or loneliness. On the other hand, they help boost your self-esteem and provide you with support when you need them most. With advancing age, people become more selective as far as their choice of friends is concerned and hence, spend more time with those whom they like.

However, close family ties or an excellent relationship with children doesn’t seem to have any effect on the life expectancy of a person. Thus, though family ties are important, they don’t have much impact on longevity.

Health Benefits of Having Good Friends

A lot of research work has proved the positive influence that a strong social support can have on our health. For instance, a research finding published in the journal Cancer that covered 61 women in advanced stages of ovarian cancer, it was found that those women with better social support have significantly lower levels of a protein known as interleukin 6, or IL-6. Since this protein is associated with aggressive cancer types, its presence in lower amounts means better chemotherapy action. On the other hand, those who lacked social support reported higher levels of the said protein, which was as much as 70% higher than average and two-and-a-half times more in the area surrounding the tumor.

Another research work conducted in 1989 at Stanford University came up with similar results. In a landmark paper published in Lancet, the study showed women with breast cancer who took part in social activities suffered much less pain and went on to live twice as long as those with less exposure on the social front.

In a similar study conducted at Carnegie Mellon University, Pittsburgh, it was shown that people with a dependable network of friends and relatives were in a better position to deal with stress. The study showed that friends not only come in handy during adverse situations, they also chip in with material aid and information, apart from the much needed emotional support that is so very important for overcoming stress situations. Having good friends does have other benefits as well, like you tend to take better care of yourself in the company of your friends. An active friend circle also ensures you have better control over your lives and is never short on self-esteem.

On the other hand, those without a network of friends have a higher risk of succumbing to a heart attack. In fact, studies have even proved that you stand a better chance of preventing common cold if you have lots of friends around you. This, in spite of the fact that your exposure to viruses is greater when you spend more time with them.

Research has also indicated substantially lower chances of acquiring cardiovascular problems or immunity related disorders among those who have better social contacts. They also have lower levels of stress hormones like cortisol in their blood stream. The reason that experts believe can explain such behavior among people is perhaps embedded in our genes and the way we have evolved into what we are now. We are after all social beings and our ancestors have flourished only in groups. We have always depended on others for our basic survival. That perhaps makes us more comfortable and at peace when we are in the company of others, all of which equates to better health for us.

Friends Can be Troublesome As Well

After all the discourse on the virtues of having friends, let’s face the other side of the coin, that friends too can cause stress to us. In fact, friends can be a greater source of stress for us than anybody else simply because we tend to care so much for them. Experts have also proved that people who arise conflicted feelings in us can contribute to a greater rise in our blood pressure than those whom we don’t get along with well enough.

A particular case that researchers were interested in is a relationship that had shades of both white and black. Take for instance the case of your mother. While your mother may be extremely beloved to you, there are times you may still find her to be too overbearing or critical.

What the researchers did was attach portable blood pressure machines on some people that came up with some very interesting results. For instance, when dealing with people that aroused feelings of uncertainty or indecisiveness in them, blood pressure was found to be significantly higher than in those cases where they dealt with people for whom they didn’t harbor any positive thoughts. These led experts to conclude that we are more vulnerable to get hurt from those people we really care about. So while friends can really help us cope with stress, a derogatory comment or indifferent feeling from a friend can also lead to stress and anxiety.

But that should not make us to think of ways to get rid of our friends. The reason that experts cite for this is that shrinkage in our social network has a direct bearing on our longevity, as it leads to an increase in mortality.

Loneliness and its Impact on Us

Lets turn our focus to those who are loners and whether they face a greater risk of untimely death just because they prefer to be alone.

Research has proved that prevalence of drugs is more among young people who are loners. Older people too are more prone to have high blood pressure and poor quality of sleep if they are lonely. This can also lead to them feeling tense and anxious.

In another research study, college freshers who didn’t lead an active social life and preferred to be alone have been found to exhibit weaker immune responses to flu vaccinations. Stress hormone levels were also found to be much higher in their blood.

Unfortunately, a recent study paints a bleak picture of how Americans now tend to have fewer friends than what it used to be. Published in the American Sociological Review, the study revealed some startling facts. For instance, from 1985 to 2004, the number of Americans who think they have close accomplices with whom they can discuss important matters have shrunk by as much as one-third. Similarly, the number of people who feel they lack close associates with whom they could discuss such matters has tripled to almost 25%. What the study also revealed is the people who engage in important discussion with their family members has shown an increase from 57% to 80% while those who discuss such matters with their spouse has increased from 5% to 9%.

Experts attribute this trend to an increase in working hours and the popularity of the Internet, which may be acting as a deterrent to the development of close relationships.

How Friendship With a Woman Can Be Different From That With a Man.

Research has shown that women are better performers when it’s about maintaining friendships than men. It is women’s nature to tend and befriend, as it is all but natural for them to be protecting and nurturing to others or to seek help from others during stress situations. This pattern is what regulates seeking, giving, and receipt of social support. Health benefits of this are immense since it is a great way to reduce psychological and biological stress.

What the study also showed is that men and women have a different way to relate to others throughout their life. Women are more empathetic in nature while men exhibit selflessness. For instance, a man’s friendship is more about unselfish concern for the welfare of others, like mending the land mower and so on. On the other hand, a woman’s friendship is more geared towards emotional feelings, like listening to a friend’s problem and suggesting ways to rectify them.

source: healthy-lifestyle.most-effective-solution.com

Roundtable looks at longevity and the boomers

Posted on October 30, 2011 by 6s79T

October 25, 2010 By Cynthia Haven

The fifth annual Roundtable was held at Maples Pavilion. NBC News special correspondent Tom Brokaw moderated the event.

It’s been called “elderquake” and “the silver tsunami.” Its statistics are staggering: Over the next three decades, the number of people older than 65 in the United States will double from 40 million to 80 million.

According to Stanford University President John Hennessy, “Medicare and Social Security will be equal to the entire tax revenue of the country” by mid-century. Unless something changes, we are facing a future, he said, with “no money left for defense, no money for education, no money for research.”

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The Impact of Dental Health On Your General Health And Longevity

Posted on October 25, 2011 by 6s79T

You should not overlook the fact that good dental health is vital for your general body health as well as longevity.

“The terms oral health and general health should not be interpreted as separate entities. Oral health is integral to general health: oral health means more than healthy teeth and you cannot be healthy without oral health,”
—Donna Shalala, Secretary of Health and Human Services in Oral Health America: A Report of the Surgeon General, 2000.

A number of oral health issues can negatively affect general health and longevity. These oral health issues can be divided into 4 main categories.

1. Dental/Oral diseases

Periodontal (gum) disease
Tooth decay

2. Dental Issues Generated From imperfect dental treatment

Infected root canals or failed root canals
Cavitations – infected extraction sites

3. Amalgam fillings, fluoride, and non-compatible dental materials

4. Other diseases of the oral cavity or other diseases with early signs in the mouth

All of these dental/oral issues can affect your general health and, ultimately, longevity. The two main dental diseases that can have serious harmful effects on your well being are gum (periodontal) disease and tooth decay. Gum disease and tooth decay are caused by poor oral hygiene and poor dental care habits. While the basic cause of tooth decay and gum disease is poor oral hygiene, other factors are also involved. These include diet, smoking, vitamin deficiency, and toxic substances such as mercury. Of the two, gum disease (especially advanced-form gum disease) is much more harmful to overall health than tooth decay.

Technically, gum disease is broken down into two categories: gingivitis, the initial and milder form of gum disease, and periodontitis, the more advanced and serious form that has infected both the soft tissue and the surrounding bone. Bacteria infection is the main culprit in dental decay as well as gum diseases. Gum disease is an inflammation of the gums, which may also affect the bone supporting the teeth. These microorganisms produce acids and toxins which in turn causing inflammation in the gums and thus in the body’s circulation system, exposing the body to harmful bacteria. Plaque is a sticky colorless film of bacteria that constantly builds up, thickens and hardens on the teeth. If it is not removed by daily brushing and flossing, this plaque can harden and contribute to infections in the gums.

Tooth decay is the process that results in a cavity (dental caries). It occurs when bacteria in your mouth make acids that eat away at a tooth. If not treated, tooth decay can cause pain, infection, and tooth loss. The combination of bacteria and food causes tooth decay. A clear, sticky substance called plaque that contains bacteria is always forming on your teeth and gums. As the bacteria feed on the sugars in the food you eat, they make acids. The acids attack the teeth for 20 minutes or more after eating. Over a period of time, these acids destroy tooth enamel, resulting in tooth decay.

Part I. The Impact of Dental Diseases To Overall Health and Longevity

Untreated gum disease can not only lead to loss of teeth but also can increase the risk of more serious diseases. Research and studies have shown the link between untreated periodontal (gum) disease and/ or tooth decay and certain diseases.

1. Respiratory Disease

The oral cavity can act as a reservoir for respiratory pathogens. These pathogens have been found in plaque in deep periodontal pockets.

2. Heart Disease and Stroke

The American Heart Association has released a report that concluded that regular teeth brushing and flossing could help prevent heart disease and stroke. It seems that the bacteria that cause gum diseases and their by-products can travel through the blood stream and clog or otherwise damage the crucial blood vessels leading to the heart or brain. This can cause heart attack, stroke or other types of cardiovascular disease. (Advanced) gum disease could increase the risk of heart attack by 25% – people with advanced periodontitis had a 25% increased risk of coronary heart disease.

Poor oral health also increases the risk of stroke by a factor of ten – toxins from bacteria can be associated with chronic infections associated with strokes.

3. Diabetes

Poor dental health tend to increase the severity of diabetes. People with diabetes are more susceptible to gum disease and it can put them at greater risk of diabetic complications. It has now been shown the reverse is also true – Bleeding gums, dry mouth, fungal infections, cavities — these oral signs might clue your dentist into a serious health issue: diabetes.

Severe periodontal disease can increase the risk of poor glycemic control.

Within diabetics, it has shown those with good oral hygiene are less likely to suffer stroke, transient ischemic attack and angina or myocardial infarct.

4. Longevity

Reduces life expectancy

5. Other infections

Serious dental infections also increase the susceptibility to other types of infection in other parts of your body.

6. Low pre-term birth weights (PLBW)

Studies are also examining whether pregnant women with poor oral health may be at a higher risk of delivering pre-term, low birth weight (PLBW) babies than women with good oral health. Babies who are pre-term or low birth weight have a higher risk of developmental complications, asthma, ear infections, birth abnormalities, behavioral difficulties and are at a higher risk of infant death.

Studies have suggested 18% or all pre-term low birth weight cases may be attributable to periodontal disease.

7. Immune System Function

Any infection stresses the immune system. The extent of its effect on that system is directly related to the extent, type, and duration, and location of the infection. The more serious the infection, the longer it lasts and the more the immune system is affected. The immune system can be so compromised for its ability to fight infection and other degenerative diseases. Dental infections, especially long term periodontal disease and infected tooth roots can have a negative effect on the immune system

8. Osteoporosis

Loose teeth could be a sign of osteoporosis. The risk of tooth loss is three times greater for women with osteoporosis than for women who do not have the disease. If your jaw becomes less dense and weakens, losing teeth becomes more and more likely.

Researchers at the University of Buffalo, led by Jean Wactawski-Wende, reported that most people diagnosed with periodontal disease may be at a higher risk of underlying osteoporosis. The authors reported that if the relationship remains strong in further studies, it is possible that a routine dental X-ray could be used to screen for bone loss.

9. Idiopathic diseases, such as Meniere’s and chronic fatigue syndrome.

Because of its damaging effect on the immune system it can also contribute, make worse, or trigger many diseases and health issues, including such idiopathic (medical term applied to diseases of unknown cause) diseases as Meniere’s, chronic fatigue syndrome (CFIDS) and fibromyalgia.

10. Other conditions – HIV and leukemia.

Bleeding gums, dry mouth, fungal infections, cavities — these symptoms also might suggest other serious conditions, such as HIV and leukemia.

11. Gastrointestinal Disorders

Certainly, tooth decay can affect one’s health. It can prevent proper chewing and thereby affect digestion. It can also cause tooth loss, again affecting digestion.

To date, the most significant relationship between dental disease and gastrointestinal disorders is from tooth loss. The edentulous (without teeth) patient, is the most vulnerable to gastrointestinal and other related problems.

One study showed that those with dentures are also subject to numerous health problems, directly related to their inability to properly chew their food. This study concluded that most of the subjects showed a low chewing (masticatory) performance classification. These subjects took more medication for gastrointestinal disorders than those with a higher chewing performance. The research indicated that the chewing efficiency of those wearing dentures was about one-sixth that of a person with natural teeth. Evidence suggests that nutritional deficiencies, regardless of their cause, are associated with impaired immune responses.

12. Stress and Mental Health

Dental disease can also generate a great deal of stress. It can create fear and anxiety, pain, and discomfort. It can also be very expensive, especially when the cost of treatment is added up over a lifetime.

Part II. Other Dental Issues Affecting Health and Longevity

A number of other dental issues can increase the risk and severity of other more serious diseases as mentioned at the beginning of this article:

Fillings (amalgam/silver amalgam) containing mercury
Problems caused by dental materials
Failed or infected root canals
Infected extraction sites (cavitations)
Signs and symptoms of other diseases in the mouth

1. Amalgam fillings

Amalgam fillings are the greatest source of mercury exposure for those with these fillings. Every person with amalgam fillings is being subjected to chronic mercury poisoning, to one degree or another. Numerous studies have proven that mercury vapor is released from amalgam fillings. Up to 80% of that vapor is absorbed by the lungs and passes into the blood.

Yet, not everyone with amalgam fillings shows signs or has obvious symptoms of mercury toxicity. Mostly, this is related to the number of fillings, the length of time the fillings have been in the mouth, the health of the individual, and the body’s ability to naturally rid itself of mercury.

2. (Failed) Root Canals Problems

Root Canals Problems can be caused by the fact that traditional root canal therapy cannot guarantee that the tooth’s root canal, and the thousands of tubules that radiate out from the canal, can always be effectively sterilized by root canal treatment. The root canals that could be at risk of other health problems are those whose infection has spread to the bone surrounding the root tip.

3. Cavitations

Cavitation is a relatively new dental term. It refers to the destruction of bone in the area where a tooth has been extracted. One of the most common problems that can result from a cavitation is a neuralgia inducing cavitational osteonecrosis (NICO).

4. Signs and symptoms of other diseases in the mouth – Oral cancer

Diseases whose early signs and symptoms appear in the mouth can affect the patient’s health and life expectancy. Of these, oral cancer is of primary concern.

5. Sensitivity to Dental Materials

Sensitivity to dental materials may not be a serious problem for many people. But for those who are allergic to any one of the hundreds of different metals, compounds, chemicals, and products used in dentistry, these materials present a potentially serious health hazard.

Part III. Dental Health In Centenarians

Dental professionals are experiencing a fundamental change in treating their older patients. The number of patients seeking dental care into their 80’s 90’s and beyond is now centering more on natural teeth, then on creating full or partial dentures. Not only the population of centenarians is growing, but also is the percentage of centenarians who can keep their natural teeth longer. These centenarians are taking very good habits for dental hygiene.

Part IV. Gum Disease And Longevity – Floss Daily for a Longer Life Expectancy

One study showed that people with gingivitis and periodontitis have a 23%-46% higher chance of dying than those who are free of gum disease. Another study indicated that men below age 50, who have advanced gum disease, are 2.6 times more likely to die prematurely and three times more likely to die from heart disease than those who have healthy teeth and gums. Both studies considered other factors, such as smoking, alcohol, and diet habits.

Top 10 Dash Diet Tips By DashDiet.org

Posted on October 22, 2011 by 6s79T

US News & World Reports ranked #1 American diet, 2011

Why did the DASH diet receive the #1 ranking from the expert panel in US New & World Reports? Because it is a healthy, balanced plan, that has been proven to improve health. It helps to lower blood pressure and cholesterol, and is associated with lower risk of several types of cancer, heart disease, stroke, heart failure, kidney stones, and reduced risk of developing diabetes. It is not surprised Dash Diet is also “hot” by anti-aging and healthy aging advocates.

The DASH diet eating plan has been proven to lower blood pressure in studies sponsored by the National Institutes of Health (Dietary Approaches to Stop Hypertension). It is a low salt (or low sodium) plan rich in fruits and vegetables, and low-fat or non-fat dairy, with whole grains. It is a high fiber, low to moderate fat diet, and is rich in potassium, calcium, and magnesium. The full DASH diet plan is shown below. The DASH diet is a healthy plan, designed for the whole family. New research continues to show additional health benefits of the plan.

Even though most people know that this seems like a very healthy way of eating, they initially may find it hard to implement and sustain. The book, The DASH Diet Action Plan, provides real life solutions to make it easy for people to follow the DASH diet. It has 28 days of meal plans (with adjustments for various calorie levels), recipes, guidance for weight loss, how to eat at restaurants, fast food places, etc. and still stay on track. It shows you how to stock up your kitchen for the DASH diet, and how to read food labels to make good choices. And, of course, the meal plans and recipes are all low sodium/low salt. The book shows you how to add exercise and other lifestyle changes to help lower blood pressure. This book helps you design your own personal “DASH Diet Action Plan.”

The DASH diet truly is the diet for everyone.

Here is the Top 10 Dash Diet Tips By DashDiet.org

Use grocery store salad bars for lots of cut up fresh vegetables.
Frozen vegetables make it easy to add 2 or more servings of veggies to your meal.
Double up on veggies. A serving is 1/2 cup, so a full cup makes 2 servings.
Berry-licious is having fresh berries on your cereal.
Nonfat fruit yogurt, artificially sweetened, makes a wonderful snack or quick breakfast.
All nuts are heart healthy. Making yours salt-free boosts their DASH benefits.
Some convenience foods make your DASH diet great. Look for bagged ready-to-eat cut up veggies, like baby carrots, broccoli sprigs, lettuce, cabbage slaw, broccoli slaw, cauliflower tops, etc.
Make your plate colorful. Add 1 – 2 cooked vegetables and a side salad with more than just greens.
Make your coffee a latte with 8 ounces of skim milk.
Smoothies made with skim milk, fresh fruit, and no added sugar make a fast way to maximize the DASH potential of your diet.

How are stem cells related to aging and the diseases of aging?

Posted on October 18, 2011 by 6s79T

How are stem cells related to aging? Most of the cells within the human body have defined life spans. Most cells can only divide and thus replace themselves between 30 and 50 times. After a cell has undergone its 50 divisions, it can divide no further and enters the cellular aging process. Thus our organs have a finite life span, given that they are composed of cells whose function eventually declines. Stem cells, however, have unlimited potential to divide and virtually unlimited potential uses within the body. Scientists speculate that stem cells thus constitute a largely untapped “fountain of youth,” which, if harnessed, could conceivably allow us to rejuvenate our tissues as needed, thus prolonging our lives.

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Bioengineered Stem Cells In Regenerative Therapy

Posted on October 17, 2011 by 6s79T

Embryogenesis is a sequential process of differential gene expression dictated by the epigenetic environment. Exploiting epigenetic influence on phenotypic outcome, biotechnology platforms are developed for reversal of differentiation to achieve genetic reprogramming of adult sources back to an embryonic state. Such platforms include “therapeutic cloning” and “nuclear reprogramming” that bypass the need for embryo extraction to generate pluripotent stem cell phenotypes from autologous sources. Reprogramming of adult cells to generate customized embryonic-like stem cells offers the future for patient-specific regenerative therapies.

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12 Natural Foods That Protect Your Teeth And Gum

Posted on September 27, 2011 by 6s79T

Your dental health is the window for your overall health (see our article The Impact of Dental Health On Your General Health And Longevity). A good oral hygiene habit is important in preventing gum disease and tooth decay. Besides daily brushing and flossing teeth after the meal, and before sleep, your diet can affect your oral health too. Here are the 12 natural foods that can protect your teeth and gum.

1. Celery

2. Cheese

3. Green Tea

4. Kiwis

5. Onions

6. Parsley

7. Sesame Seeds

8. Shiitake Mushrooms

9. Wasabi

10. Vitamin C rich vegetables and fruits – tomato, kiwis, orange, strawberry and etc.

11. Peppermint

12. Water

When you eat sugary and starchy foods, bacteria can produce acid that is harmful to your teeth. The foods mentioned above can naturally fight bacteria, neutralize acids, protect the enamel, refresh your breath and hydrate your gum.

The Rankings of The Top 20 Popular Diets By U.S. News And World Report

Posted on September 22, 2011 by 6s79T

U.S. News and World Report evaluated and ranked the 20 popular diets from a panel of health experts including nutritionists, dietitians, cardiologists and diabetelogists. Besides the overall ranking, categories were also created to rate the diets by Best Weight-Loss Diets, Best Heart-Healthy Diets, and Best Diabetes Diets, To be top-rated, a diet had to be relatively easy to follow, nutritious, safe, and effective for weight loss and against diabetes and heart disease. The government-endorsed Dietary Approaches to Stop Hypertension (DASH) snagged the top spot. Here is the rankings of best overall popular diets.

1. DASH Diet

2. Mediterranean Diet

3. TLC Diet

4. Weight Watchers Diet

5. Mayo Clinic Diet

6. Volumetrics Diet

7. Jenny Craig Diet

8. Ornish Diet

9. Vegetarian Diet

10. Slim-Fast Diet

11. Nutrisystem Diet

12. Vegan Diet

13. South Beach Diet

14. Eco-Atkins Diet

15. Zone Diet

16. Glycemic-Index Diet

17. Medifast Diet

18. Raw Food Diet

19. Atkins Diet

20. Paleo Diet

Below is the best diet by categories

Best Weight-Loss Diets

1. Weight Watchers

2. Jenny Craig The Raw Food Diet

Best Heart-Healthy Diets

1. The Ornish Diet

2. The TLC Diet

3. Dash Diet

Best Diabetes Diets

1. Dash Diet

2. Mayo Clinic Diet The Ornish Diet The Vegan Diet

Best Commercial Diet Plans

1. Weight Watchers

2. Jenny Craig

3. Slim-Fast

Age-Related Physiological Changes

Posted on September 7, 2011 by 6s79T

X Syndrome

Higher levels of fats or lipids in the blood, changing levels of blood sugar and insulin, a tendency toward obesity, and increased central body fat that settles around the waist and abdomen. These changes are so prevalent among older people that they have been given a name, syndrome X.

Neuroendocrine System Changes

Age-related neurological diseases include Alzheimer’s disease, Parkinson’s disease and macular degeneration. All forms of cognitive changes (memory loss and senile dementia), some mental illness fall in this category as well as increased stimulus response times which can make driving and even walking dangerous. Degeneration of neuron systems in the inner ear can make it difficult for older people to maintain their balance. They frequently fall and hurt themselves. Orthopedic injuries associated with falling constitute one of the major maladies of the aged leading to loss of normal functionality and nursing home occupancy.

Cognitive Change (Memory) Steady decline in many cognitive processes are seen across the lifespan, starting in one’s thirties. Research has focused in particular on memory and ageing, and has found decline in many types of memory with ageing, but not in semantic memory or general knowledge such as vocabulary definitions, which typically increases or remains steady. Early studies on changes in cognition with age generally found declines in intelligence in the elderly, but studies were cross-sectional rather than longitudinal and thus results may be an artefact of cohort rather than a true example of decline. Intelligence may decline with age, though the rate may vary depending on the type, and may in fact remain steady throughout most of the lifespan, dropping suddenly only as people near the end of their lives. Individual variations in rate of cognitive decline may therefore be explained in terms of people having different lengths of life. There are changes to the brain: though neuron loss is minor after 20 years of age there is a 10% reduction each decade in the total length of the brain’s myelinated axons.

Immune System Changes

Immune system compromise may result from a hereditary condition (such as inheriting genes for lupus or rheumatoid arthritis), from a disease process such as AIDS, or simply from normal aging. Scientists have long known that immune system’s defense efficiency decline with age. The thymus begins to shrink in adolescence. T-cells and to a lesser degree B-cells, both decline in number and function. The proportion of T-cells that proliferate and function declines as we age. In elderly adults lymphocytes mobilized in response to an infection are likely to be less responsive and less effective than those found in younger adults. In aged people compared to younger ones, fewer antibodies are produced, they are less vigorous and the duration of their response is shorter. So, the immune system of an older adults — including lymphocytes and other types of cells — typically reacts more slowly and weakly. Studies have also shown that in older people, T-cells destroyed by stresses such as irradiation or chemotherapy take longer to renew than they do in younger people. Different interleukins was found at different levels as people age. Interleukin-6 level rise with age while interleukin-2 tend to fall with age. Autoimmunization tend to increase when antibodies react against normal tissue cells from our own body by mistakenly identifying ones own tissues as foreign. Susceptibility to auto-immune diseases like fibromyalgia, lupus, scleroderma and arthritis increases with age. These autoantibodies contribute to causing atherosclerosis, rheumatoid arthritis and other pathological conditions. All these decline in immune system function result in increased susceptibility to disease & to abnormalities that result form autoimmune responses.

70 Ways to Increase Your Brain Power

Posted on August 29, 2011 by 6s79T

By Steve Gillman, Excerpt from A Book of Secrets

You Want More Brainpower – Not Higher IQ Scores! Okay, maybe you want higher IQ scores too. The American Heritage Dictionary defines Intelligence Quotient as “The ratio of tested mental age to chronological age, usually expressed as a quotient multiplied by 100.” Basically, it’s a test of intelligence, with 100 as the average score. There are some problems with IQ tests however.

A recent IQ test asked which of four fruits was different. It was the one with more than one seed; but what if you were not familiar with these fruits? Obviously this test is culturally biased. You are assumed to have certain knowledge, yet you are being tested for intelligence, not knowledge.

Now look at these letters: “ANLDEGN.” Rearrange them and you’ll have the name of a(n): Ocean, Country, State, City or Animal. This is from an IQ test I took. Hmm… There are very few oceans, so I could eliminate those – but wait a second! That’s a test taking technique. An intelligence test shouldn’t be testing your test-taking ability. I’m bound to score higher than a person of equal intelligence who hasn’t learned simple techniques for scoring higher on multiple – choice tests.

Real Life Results Versus Scores

Now let me ask you a question. What was Henry Fords IQ? Who cares! The man was one of the most innovative people of the last century, and he did what he did by surrounding himself with intelligent people. That practice alone has to be worth more than 20 IQ points in terms of real life results. Real life results are what you want, right? So if you want to be more creative, learn to use creative problem solving techniques. If you want to concentrate better, there are techniques for that. Learn to speed-read and you’ll have double the knowledge in the same time. After you paint your first Mona Lisa, build your first skyscraper or make your first million, what will your IQ score be? Who cares!?

Okay, an imperfect test is better than no test at all, and it is entertaining. I just took an IQ test, and although I don’t think my IQ is really the 138 it showed, it was fun. If you really want to, you can try a free IQ test on my website http://www.IncreaseBrainPower.com. Of course you’ll score higher on a good day than a bad day, so try these tips to make it a good IQ test day:

70 Ways to Better Brainpower – (In no particular order.)

1. Breath deep. More air in means more oxygen in the blood and therefore in the brain. Breath through your nose and you’ll notice that you use your diaphragm more, drawing air deeper into your lungs. Several deep breaths can also help to relax you, which is conducive to clearer thinking.

2. Meditate. A simple meditation you can do right now is just closing your eyes and paying attention to your breath. Tensing up your muscles and then relaxing them to start may help. When your mind wanders, just bring your attention back to your breath. Five or ten minutes of this will usually relax you, clear your mind, and leave you more ready for any mental task.

3. Sit up straight. Posture affects your thinking process. Prove it to yourself by doing math in your head while slouching, looking at the floor and letting your mouth hang open. Then do the mental math while sitting up straight, keeping your mouth closed and looking forward or slightly upwards. You’ll notice that it’s easier to think with the latter posture.

4. Phosphotidyl Serine (PS). This supplement has been shown in clinical studies to increase lucidity and rate of learning. It activates cell-to-cell communication, helps regulate cell growth, improves the functioning of the special receptors found on cells, and prepares cells for activity. In other words, it can help your brain power. It’s also thought to reverse memory decline. Phosphatidylserine has no known adverse side effects.

5.Vinpocetine. This extract, derived from an alkaloid found in the Periwinkle plant, is used as a cerebral vasodilator. It increases blood flow to the brain, which improves its oxygenation and thereby increases mental alertness and acuity. Research suggests it may also be the most powerful memory enhancer available to date.

6. Gingko Biloba. The leaves of this tree have been proven to increase blood flow to the brain. The trees are often planted in parks. My friends and I used to eat a few leaves when we wanted a brain boost. It is also inexpensive, if you buy the capsules or tea at any health food store.

7. Saint John’s Wort. This is a common weed that may be growing in your yard. Although it’s brain enhancing qualities are less documented (studies do show it’s usefulness for treating long-term depression), many people swear by it’s temporary mood-elevating effect, and our brains tend to function better when we are happy. It is inexpensive, but I used to just collect it in the yard and make tea of it. (Hyperacum Perforatum, if you want to look it up by it’s botanical name.)

8. Good thinking habits. Just use a problem solving technique for several weeks and it will become a habit. Redesign everything you see for a while, and that will become a habit. You can develop many good thinking habits with some effort, and then be more resourceful effortlessly from that point on. Use the power of habit.

9. Use dead time. This is time that is otherwise wasted or just under-utilized. Driving time, time spent in waiting rooms, or even time spent raking your yard can be included in this. With a tape player and a trip to a public library, you can start to use this time to listen to books-on-tape. You may spend 200 hours a year in your car. What could you learn in that time?

10. Learn a language. Learning a new language has been shown to halt the age-related decline in brain function. It also introduces your mind to new concepts and new ways of looking at things (in English we are afraid, whereas in Spanish we have fear). It is one of the best brain exercises.

11. Rosemary. This common herb may have an effect on the brain when the scent is inhaled. We are waiting for the research, but some people swear that just sniffing rosemary wakes up their brain. It seems safe, so if you have rosemary in your spice rack, give it a try.

12. Mindfulness exercises. Concentration and clear thinking are more or less automatic once you remove distractions. Learn to stop and watch your busy mind. As you notice things that are subtly bothering you, deal with them. This might mean making a phone call you need to make, or putting things on a list so you can forget them for now. With practice, this becomes easier, and your thinking becomes more powerful.

13. Write. Writing is good for your mind in a number of ways. It is a way to tell your memory what is important, so you’ll recall things more easily in the future. It is a way to clarify your thinking. It is a way to exercise your creativity and analytical ability. Diaries, idea-journals, poetry, note-taking and story-writing are all ways to use writing to boost your brain power.

14. Listen to Mozart. In a study at the University of California, researchers found that children who studied piano and sang daily in chorus, were much better at solving puzzles, and when tested, scored 80% higher in spatial intelligence than the non-musical group. In another study, 36 students were given three spatial reasoning tests on a standard IQ test. Just before the first test, they listened to Mozart’s sonata for Two Pianos in D Major, K. 448 for ten minutes. Before the second test, they listened to a relaxation tape. Before the third, they sat in silence. The average scores for all 36 students: 1st test: 119. 2nd test: 111. 3rd test: 110. A nine-point boost from Mozart!

15. Develop your intuition. Intuition can be an important part of brainpower. Einstein and others have relied heavily on their intuitive hunches. See Chapter 25 for tips on how to develop your intuition.

16. Avoid foods that cause subtle allergies. These can include wheat, corn, peanuts and dairy products. Watch yourself to see if you have a problem with any of these. They cause digestive problems and brain fog in some people.

17. Sleep better. As long as you get a certain amount of sleep – probably a minimum of five hours – the quality seems to be more important than the quantity. Also, short naps in the afternoon seem to work well to recharge the brain for some people.

18. Caffeine. The research shows higher test scores for students who drink coffee before major exams. My chess game gets better. In other studies, it has been shown that too much caffeine leads to poorer quality decisions. Caffeine affects individuals differently, and has some nasty long-term side effects for some of us, but short-term – it works!

19. Avoid sugar. Any simple carbohydrates can give you “brain fog.” Sometimes called the “sugar blues” as well, this sluggish feeling makes it hard to think clearly. It results from the insulin rushing into the bloodstream to counteract the sugar rush. Avoid pasta, sugars, white bread and potato chips before any important mental tasks.

20. Hypnosis audios. The power of suggestion is real, and one way to use it is with hypnosis tapes, CD’s or downloads. This type of brain “programing” has more evidence for it than subliminals.

21. Speed reading. Contrary to what many believe, your comprehension of material often goes up when you learn to speed-read. You get to learn a lot more in less time, and it is definitely a good brain exercise.

22. Exercise. Long term exercise can boost brainpower, which isn’t surprising. Anything that affects physical health in a positive way probably helps the brain too. Recent research, though, shows that cognitive function is improved immediately after just ten minutes of aerobic exercise. If you need a brain recharge, you might want to walk up and down the stairs a few times.

23. Imaginary friends. Talking to and getting advice from characters in your mind can be a great way to access the information in your subconscious mind. Imagine a conversation with a person who has a lot of knowledge in the area you want advice in.

24. Develop your creativity. Creativity gives power to your thinking. Raw computation can be done by computers now, but humans provide the creative thought that shapes our world. See Chapter 24 for tips on developing your creativity.

25. Learn more efficiently. When you decide to learn something, take notes from the start. Leave each “learning session” with a question or two in mind, to create anticipation and curiosity. Take short breaks, so there will be more beginnings and endings to your studies (Things learned at the beginning or ending of a class or session are remembered better).

26. Use techniques for clear thinking. Cluttered rooms and offices can contribute to cluttered thinking. Organize a space for mental work. Sigh, stretch, and take a deep breath before you start on a tough mental job. Plan some distraction-free time for brainstorming.

27. Brain wave entrainment. The newest brain wave entrainment products are powerful tools for altering your brain function. Some will almost immediately relax you, while others will put your brain waves in a pattern that is most conducive to analytical thinking.

28. Creatine. This is a compound found in meat, used by athletes to help build muscle. Now the evidence is here to show that it helps your brain as well. Proceedings B , a journal published by the Royal Society reports that the research showed improvement in working memory and general intelligence resulting from creatine supplementation. The dose used in the study was 5 grams per day. This is about the level used to boost sports performance, and is as much as you’d normally get in four pounds of meat, according to lead researcher Dr. Caroline Rae.

29. Talk. Talking is only good for the brain if you are actually exercising it, of course. Try explaining something that you don’t understand very well to a friend, though, and you’ll notice that the process of explaining will help you clarify your understanding.

30. Do something you enjoy. This is a way to both lower stress and rev up your brain. The key is to do something active. Watching TV doesn’t count. Whether it is playing Scrabble or building birdhouses, when you are actively engaged in an activity that you enjoy, you worry less about things and you start to think better.

31. Adjust your beliefs. Believe you are smarter, and you’ll become smarter. For this, affirmations may work, but even better is evidence. Make a note of your successes. Tell yourself, “Hey, that was really creative,” when you do something creative. When you have a good idea, make a note of it. Gather the evidence for your own intelligence and you’ll start to experience more of it.

32. Brain exercises. Do math in your mind while driving. Think of a new use for everything you see. Regular use of the brain has been shown to generate new neuronal growth, and even halt the decline of mental function that often comes with age.

33. Learn new things. This is another way to exercise the brain. It can also be done with little time investment if you use books-on-tapes while driving.

34. Walk. Exercise has been shown to benefit the brain, and walking is one of the best exercises for many. It is low impact, and the rhythmic nature of it seems to put you in a state that is very conducive to clear thinking. In fact, carry a tape recorder with you to take notes, and a twenty minute walk can be a great way to solve problems.

35. Model others. Find others that are creative, intelligent, or very productive. Do what they do, and think what they think. This is a key principle of neuro-linguistic programming. Be careful about taking their advice, though. Successful people often don’t really understand why they are successful. Do what they do, not what they say.

36. Eat fish. Eating fish actually speeds up brain waves, and improves concentration. Researchers have also found an almost perfect correlation between intake of fish and lowered levels of depression in the various countries of the world. The U.S. has 24 times the incidence of depression as Japan, for example, where fish intake is much higher.

37. Avoid unnecessary arguments. When you defend a position too vigorously, especially when it is just to “win” the argument, you invest our ego into it. This is not conducive to the easy acceptance and use of new information. In other words, you put your mind in a rut, and you dig it deeper with each argument. Debate can be a valuable thing, but when the ego takes over, the mind closes a little. This is not a recipe for better thinking.

38. Laugh. The release of endorphins caused by laughter lowers stress levels, which is good for long term brain health. Laughter also tends to leave you more open to new ideas and thoughts.

39. Play. Stimulating the brain causes measurable changes in the structure of the brain. New connections are made and new brain cells are grown. Intellectual play, as well as any playing that involves hand-eye coordination stimulates the brain.

40. Do puzzles. Crossword puzzles, lateral thinking puzzles, and even good riddles are a great way to get brain exercise. You can work on them while waiting for a dentist appointment, or on the bus, if you are short on time.

41. Sing. When you are alone in your car, try singing about something you are working on. This taps into and exercises your right brain. Have you ever noticed how it is easier to rhyme when you sing than when you just speak or write? This is because the right brain is better at pattern recognition. By doing this brain exercise regularly you can train yourself to tap into the power of the right brain. This will make you a more effective problem-solver. If you doubt the distinction between the hemispheres of the brain, look at how stutterers can stop stuttering as soon as they start singing. Try it.

42. Nuts. University students in Brazil and other South American countries often eat several Brazil nuts before an exam, believing they are good for their mental power. The evidence is starting to confirm this. Other nuts that have minerals and amino acids that are beneficial to the brain include almonds and walnuts.

43. Olive oil. High in mono-unsaturated fat, olive oil has been shown to improve memory. A cheaper alternative is canola oil, but this hasn’t been studied much yet.

44. Vitamin supplements. In studies, children scored higher on tests when on a regimen of daily vitamin supplements. “Experts” will tell you that if you eat a balanced diet, you don’t need supplements, which, given the culture here, is really just a sales pitch for vitamins, isn’t it? Who eats a perfectly balanced diet?

45. Fiber. It isn’t just what goes in, but what comes out that is important to brain function. Toxic build-up in the body and brain can cause “brain fog.” People often report clearer thinking as one of the benefits of curing their constipation.

46. Self awareness. This may not seem important to brain power, but it is. When you know yourself better, you can avoid the usual effects of ego and emotion in your seemingly “rational” thinking. Or you can at least take it into account. Watch yourself, especially as you explain things or argue.

47. Motivate yourself. Motivation is as important to mental tasks as it is to any other. Learn a few simple techniques for self motivation. You can start with those in Chapter 8.

48. Avoid too much stress. Neuropsychiastrist Richard Restak, M.D., form the George Washington University School of Medicine and Health Services, sums up the research thus: “Stress causes brain damage.” Long term stress has repeated been shown to hurt the brain, not to mention the rest of the body. Learn a few stress reduction techniques if you get stressed out often.

49. Get educated. Scientists have known for a while that the less educated get alzheimer’s more frequently. Education in any area seems to make the brain stronger.

50. Avoid too much fat. In laboratory studies, animals consistently learn slower when they are on a diet high in fat. Type of fat may make a difference, so you may want to stick to using olive oil and other non-saturated fats. Saturated fats have been shown to actually stunt the growth of brain cells.

51. Eat less. Overeating has the immediate effect of redirecting more blood to the digestive process, leaving less for the brain. Long term, it can cause arterial obstructions that reduce blood flow to the brain permanently. In at least one study, rats on a restricted-calorie diet had more brainpower.

52. Avoid suspect foods. There is evidence that the following foods can be bad for your brain: Artificial food colorings, artificial sweeteners, colas, corn syrup, frostings, high-sugar drinks, hydrogenated fats, sugars, white bread, and any white-flour products.

53. Eat breakfast. When kids who didn’t eat breakfast started to eat it, researchers found that their math scores went up a whole grade on average.

54. Avoid diabetes. The development of diabetes coincides with a dropping of IQ scores. In other words, if you want to maintain your brain power, follow your doctors dietary recommendations for preventing or treating diabetes.

55. Eat foods high in antioxidants. Antioxidants protect all your cells, including brain cells. Some of the foods highest in antioxidants include: prunes, raisins, blueberries, blackberries, garlic, kale, cranberries, strawberries, spinach, and raspberries. In one test, rats had age-related mental decline reversed by eating the equivalent of a 1/2 cup of blueberries per day.

56. Drink wine. In moderation, red wine can be good for the brain, it seems. It is rich in antioxidants, which protect brain cells. One glass per day for women and two for men is usually considered a safe and moderate amount.

57. Use alcohol in moderation. In a study at the University of Indiana School of Medicine, elderly light drinkers (fewer than 4 drinks per week) scored higher on tests of thinking abilities than non-drinkers. Those who drank 10 or more drinks per week scored lower. It is known that alcohol can kill brain cells, so moderation seems to be the key.

58. Folic acid. According to one study, 200 micrograms of folic acid, the amount found in 3/4 cup of cooked spinach, alleviates depression and reverses memory loss.

59. Potential brain foods. Other foods that may be good for your brain include: Avocados, bananas, lean beef, brewer’s yeast. broccoli, brown rice, brussel sprouts, cantaloupe, cheese, chicken, collard greens, eggs, flaxseed oil, legumes, oatmeal, oranges, peanut butter, peas, potatoes, romaine lettuce, salmon, soybeans, spinach, tuna, turkey, wheat germ, and yogurt.

60. Vitamin E. Jean Carper, in researching her book, “Your Miracle Brain,” found that many brain researchers are taking 400 I.U.s of vitamin E daily. It is an antioxidant, and reduces the clogging of blood vessels, including those going in the brain.

61. Vitamin C. Taken in the form of orange juice in a study at the Texas Women’s University, vitamin C increased the IQ scores of children.

62. Selenium. 100 micrograms of selenium has been shown to be a mood-elevator. Your brain almost certainly functions better when you are in a better mood. Foods rich in selenium include Brazil nuts and garlic.

63. Alpha-lipoic acid. Alpha-lipoic acid (10 to 50 milligrams daily) improves memory and protects nerve cells.

64. Inositol. This is a safe and natural substance that is often grouped with the B-vitamins. It reduces stress and promotes clear thinking. It contributes to energy production, and so can “wake you up.” Animal studies show a measurable increase in physical activity for up to five hours after taking it.

65. Huperzine A. This is a compound extracted from the Chinese club moss. Researchers both in Israel and the U.S. have used it to treat alzheimer’s. It improves memory and learning an seems to be very safe.

66. Ask questions. This is a great way to keep your brain in shape. Just get in the habit of asking questions often, even if it is only in your own mind. Why are taller buildings better? what is the purpose of curbs? Ask anything that comes to mind, and ponder the possible answers.

67. Sniff basil. This another of the herbs that may be good for your brain. No studies yet, but many report a brain boost from smelling basil.

68. Temperature. Many people have noted that they think better at certain temperatures. In general, it seems that being slightly cool, but not uncomfortable, is most conducive to good thinking. Try experimenting on yourself to see what temperature works best for you.

69. Use systems. From the time I was ten years old, 12 x 49 was always (12 x 50) – 12. It’s easier to figure in your head this way (588, by the way). I didn’t get any credit for my personal algorithms then, but they are selling these shortcuts on late-night TV now, because they work. You can find your own easier ways to do mental math or other mental tasks, or read a good book on them.

70. Make a brainpower plan. It takes about twenty to thirty days of repetition to establish new habits, many psychologists will tell you. This means that when you create your plan for better brainpower, be sure you plan to use that new problem solving technique, or eat those new brain foods for at least three weeks. You can use many of the brain boosters here and get immediate results, but it is creating new habits that will give you the most brainpower.

By Steve Gillman. Excerpt from Chapter 5 of A Book of Secrets