7 heart-healthy tips to help keep your blood pressure in check

Hypertension is also called ' the silent killer', because high blood pressure often causes no symptoms for a long time.

Hypertension ( in addition to a sedentary lifestyle, unhealthy diet and nicotine use) is a major contributing risk factor for heart disease. Prevalence of hypertension in young individuals is on the rise. One of the main reasons is that they're less likely to seek medical attention as they feel that they're absolutely fit and fine. It can this remain undetected for a long time", declares  the researcher.

Unfortunately, some people may not realise they have high blood pressure until they experience a heart attack, a stroke, kidney damage or other serious health problems. Unrecognised hypertension also increases the risk of erectile dysfunction in young men. Therefore, regular blood pressure check-ups are necessary. Patients who suffer from an existing condition of hypertension apart from checking their blood pressure, need to follow an intake of prescribed medication regularly.

A person is known to be hypertension when his / her blood pressure remains more than 140mm Hg systolic and 90mm Hg diastolic. If you've never been diagnosed with hypertension and you've no other serious medical problems, the doctors recommend that you've your BP checked at least once every 2 years.

Data reveals that the prevalence of hypertension among the urban middle calss ins 32 % in men and 30 % in women.

One should try every possible means to prevent hypertension as there is no complete cure for it. Lifestyle modification is a very important medium here.

Some useful tips to prevent / treat hypertension-

1.Follow a DASH diet- The diet should contain low fat, less salt and more vegetables and fruits along with whole grain cereals. The DASH eating pattern helps in preventing hypertension which consists of a diet rich in fruits and vegetables, no fat or low-fat milk and milk products, whole grain foods, fish, poultry, beans and seeds, as well as unsalted nuts.

2. No substitute for regular exercise- regular exercise is as important as taking medicines. Physical exercise does not only help control your blood pressure, but also aids in weight loss, blood sugar regulation and effective stress management- all of which are key for a healthy heart. One should do aerobic exercises on a regular basis for around 45 minutes to 1 hour for at least 5 days a week. Exercises such as brisk walking, stair climbing, jogging, running and swimming can help you stay fit.

3. Weight loss is a must- Obesity is one of the major risk factors for high BP, diabetes and heart disease. Your BP can rise with an increase in body weight. On the other hand, even a small amount of weight loss can help to prevent as well as regulate high BP. Weight is considered healthy when the body mass index is between 20-25.

4. Managing stress is the key- Experts suggest that even though there is no proof that stress by itself causes long-term BP, however reacting to it in unhealthy ways can increase your risk of BP. For e.g., stress including habits such as smoking, drinking and junk food consumption can have cascading effects on your blood pressure. Therefore, one should know how to manage stress. Yoga, meditation, adequate sleep and positive thinking are some of the strategies to manage your stress. Yoga can improve sleep, reduce stress hormone levels in the body which helps in bringing down the blood pressure. If needed one should consult a stress management expert for advice.

5. Avoid alcohol- excess alcohol consumption  can lead to BP. It is better to completely avoid alcohol. If consumed, it is advisable to limit the intake to one or two drinks per week only.

6. Quit smoking- smoking is a risk factor for many other diseases including BP and should be stopped completely. Research suggests that each cigarette you smoke temporarily increases your BP for many minutes after you finish. For your overall health and to reduce your risk for heart attack and stroke, avoid all forms of tobacco as well as passive smoking.

7. Know your numbers- As one ages, BP becomes almost inevitable. The prevalence of BP increases with an advancing age to the point of being 50% in people within the range of 60-69 years of age and approximately 75% in those being 70 years of age and older. Therefore, it is important to track your BP, it is preferable to have a BP monitor at home, especially so if elderly people are at home. Home BP monitor usually comes in digital format. Many companies produce home BP monitors. However, they'ld be calibrated at regular intervals to maintain their accuracy.

 

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                    PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/    

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Hypertension is also called 'the silent killer' because high blood pressure often causes no symptoms for a long time. "Hypertension (in addition to a sedentary lifestyle, unhealthy diet and nicotine use) is a major contributing risk factor for heart disease. Prevalence of hypertension in young individuals is on the rise. One of the main reasons is that they are less likely to seek medical attention as they feel that they are absolutely fit and fine. It can thus remain undetected for a long time," shares Dr Ramakanta Panda, world's leading heart surgeon and vice chairman of Asian Heart Institute https://www.thehansindia.com/life-style/health/7-heart-healthy-tips-to-help-keep-your-blood-pressure-in-check-530143

https://www.thehansindia.com/life-style/health/7-heart-healthy-tips-to-help-keep-your-blood-pressure-in-check-530143

Recommended Fitness Regimens for All Ages from Experts

More and more people in the Western world suffer from diseases that could have been avoided had they just exercised regularly, but the idea of exercising every day is daunting and causes many to give up very quickly. However, many experts argue that you don’t have to go to the gym every day to be healthy, and in fact, there are some new guidelines to know about the amount and type of exercise recommended for each age group. In fact, the most important thing is to make exercise enjoyable for you, all you need to do is find an activity that interests you, it doesn’t have to be weight lifting or jogging, and engage in it with pleasure. Here are the recommendations for the amount and type of exercise recommended for each age group.

Ages 6-17

While children aged 3-5 need to be active all day long, older children need only one or more hours of moderate to high-intensity activity three times a week. Such an activity can be:

• Aerobic exercise like a dance
• Muscle-strengthening exercises like swimming
• Bone-strengthening exercises like running

There are many different classes to enroll children in which can activate their bodies. Let them go to a few different classes and see which form of exercise they enjoy the most.

Ages 18-64

Adults need to do more physical activity than children because they are also more vulnerable to disease due to lack of movement. Each type of exercise has different guidelines to achieve maximum health benefits, and you should dabble in them all:

• Aerobic exercise - at least 150-300 minutes per week at moderate intensity, or 75-150 minutes per week at high intensity. You can combine the two of course, and its recommended to spread these hours across a whole week. You can take up dancing, squash, swimming or cycling.
• Muscle-strengthening exercises - at least twice a week at medium to high intensity, with weight lifting or resistance exercises that strengthen all muscles, including legs, hips, back, abdomen, chest, shoulders, and arms. Swimming is a very recommended activity, but of course, you can also do weight training.
• General exercise - any exercise you add to the previous recommendations will benefit your body. Moderate intensity training can be quick walking or even raking leaves, and high-intensity training can be running and carrying heavy bags from the supermarket home. Know that every time you do such activities you only benefit your health. 

People aged 65 and over

Older adults should follow the recommendations for ages 18-64, but if they can’t because of chronic health problems, exercise should be done twice a week for one of the following types: aerobics, muscle-strengthening, or balance training. It is recommended that you combine these types and perform a different kind of workout each time. Simple examples of such exercises can be ballroom dancing or even walking backwards.
To understand what medium or high-intensity training is for you, rate the level of effort you need to use in a scale of 0 to 10, with 0 being sitting on a chair and 10 being the best effort you can make. Moderate intensity activity should be between 5-6 in effort, where you can talk while exercising but not sing.

Pregnant and postpartum women 

Every woman should consult with her healthcare professional about exercising during and after pregnancy to understand how much exercise is safe for her. If the doctor approves physical activity, the guidelines instruct you to perform moderate-intensity activity up to 150 minutes per week, and of course not once or twice, but spread over several days. If you were very active before getting pregnant, you may be able to continue your regular regimen with a few tweaks, but you should consult your doctor.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                                                                                                        PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                                             FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                                                                                             https:// kneereplacement-stickclub.blogspot.com/                                                                                       FOR CROCHET DESIGNS                                                                                                                                                                                                                                 https://gscrochetdesigns.blogspot.com

 

 

Common Mistakes We Normally Make While Trying To Lose Weight

Sometimes, no matter what you do, or how hard you workout, stubborn fat can be hard to lose. If this is something you can relate to, know that you are not alone. Millions of people are doing all they can to lose weight but are failing. But, what could be the cause? Here's a list of 8 common mistakes that make it harder for you to get that perfect toned body that you've always desired no matter how much you sweat it out at the gym? 

1. You treat all calories equally
Calories are not created equally. For instance, eating 100 calories of vegetables is not the same as eating 100 calories of ice-cream. They both have different effects on the body. With regards to weight loss, it is essential to consider how much insulin is released by the body based on the type of calories we're taking in. When a lot of insulin is released by the body consistently throughout the day, it prevents fat loss and also encourages the body to store energy as body fat.
The types of calories that spike insulin the most are those from carbohydrates in the form of simple sugar. So, if you can't get enough of your carbs, best bet would be to stick to healthy carbohydrates from food that gets digested slowly. Along with carbohydrates, protein can also spike your insulin levels, particularly those that are from dairy-based sources, such as skim milk and yogurt. 

2. You don’t focus enough on lean body mass

If you're cutting down your calories and doing cardio, but extra fat is still sticking around, it may be a good idea to focus on your lean body mass. Increasing lean body mass wakes up your resting metabolism and also affects many different hormones in the body like insulin, leptin, and ghrelin. These hormones communicate with your cells and instruct whether it's time to store fat or release it. 

3. You believe that eating more meals throughout the day will help you lose weight and burn fat

While there are many diets one can try, one special diet is called fasting and it's an amazing way to burn fat. In addition, fasting lowers the insulin levels more than other dietary methods do. It also causes the body to release glucagon to draw energy from your cells, including fat cells. This means that rather than having a few 400 calorie meals in a day, it is better to have one 1,600 calorie meal at the end of the day. 

4. You believe doing a lot of cardio is the only way to lose fat

Cardio may not be as interesting as other exercises, still, people think that it's the only way to lose weight. But, because it tends to get rather boring, people stop putting in the effort to lose weight altogether. The good news is there other ways to burn fat without spending long hours on the treadmill. So opt for cardio which can be incorporated with weight-training. 
5. You believe advertisements about magical fat burning pills
Bear in mind that there are no shortcuts to fat-loss. If you opt for supplements they will only increase your resting heart-rate to high and unhealthy levels. Stay away from pills and opt for a healthy lifestyle instead. 

6. You’re not getting enough sleep

Sleep is an important part of maintaining weight. A lack of sleep throws your body's hormone levels off balance, which impacts hunger levels the next day. Two hormones affect our appetite. ghrelin (the hormone that makes us hungry) and leptin (the hormone that makes us full). Not getting enough sleep increases the level of ghrelin, and reduces leptin, causing us to feel hungry and overeat. Aim for at least 7 to 8 hours of sleep each night. 
7. You’re feeling stressed
Stress can wreak havoc on our bodies causing the body to produce a steroid hormone called cortisol increasing the craving for sugary foods that provide instant energy and pleasure. When cortisol levels remain high for a long amount of time, it can increase the fat stored in the belly. 

8. You’re trying too hard

The body needs a balance of exercise and rest. When you exercise too much it prevents the body from shifting excess fat. If you exercise without getting proper rest it impacts the levels of cortisol in the body, which in turn causes an increase in stubborn fat stored in the belly. 

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                        PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/  

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Wonderful Benefits Of Exercise

Now-a-days, all that one hears is how can one lose weight, is there any simple way of shedding all those extra pounds that one gathers over the years? Most people think that when you exercise, your appetite increases, it is the contrary.  Researchers have proved that actually one’s appetite tends to decrease after exercise. So, this itself should boost many to take up exercise seriously. No matter how much you do aerobic exercises like running, cycling, swimming, your level of appetite would come down as it changes the level of hormones, which driver people’s state of hunger. The question remained of those biological mechanisms which lie underneath remain active and ensure that our bodies to secrete less number of hormones which drive hunger. In search of getting the exact answer, a researcher got fascinated by the fact that despite his runs for 45 minutes on a daily basis, his craving for food remained a lot less than what it is under normal circumstances.

The Reasons
There are specific reasons for which people feel less hunger even after doing workout:

• Heat Sensations In Our Bodies Lower Appetite: Generally when we have spicy foods by using too much hot chilli peppers on them, automatically our body temperature goes up and we do not feel like eating anymore. This loss of appetite is due to the presence of a compound called “capsaicin” in chilli peppers, which brings about the sensation within a person of being hot and flushed. So, similarly, when we exercise, the heat that is felt in our bodies is due to a substance which not only burn calories but also ensure that we feel less hunger.
• Feeding Regulated Through Neural Receptors: There are a set of neurons called proopiomelanocortin neurons which coordinate suppression of appetite. The neurons are found in a particular region known as “arcuate nucleus” and some of them are not intercepted by brain-blood barrier. It is a membrane which prevents most of the cells in the brain from being susceptible to the fluctuations in blood plasma composition, hence protecting neural function.
• More Activity Leading To Less Hunger: The more people indulge themselves into different kinds of exercises, resulting in quite heavy amount of calories getting burnt; their individual appetite would automatically adjust to help one’s body function better. Burning of calories does not necessarily mean that a person would gobble up anything which comes in his way. Rather the opposite happens as the heated body is reluctant to have absolutely no or minimum intake of food till it cools down.

1. Exercise combats health conditions and diseases

Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL), or "good," cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases.
Regular exercise helps prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, a number of types of cancer, arthritis and falls.

2. It Is Good for Your Muscles and Bones
Exercise plays a vital role in building and maintaining strong muscles and bones.
Physical activity like weight lifting can stimulate muscle building when paired with adequate protein intake. This is because exercise helps release hormones that promote the ability of your muscles to absorb amino acids. This helps them grow and reduces their breakdown.
As people age, they tend to lose muscle mass and function, which can lead to injuries and disabilities. Practicing regular physical activity is essential to reducing muscle loss and maintaining strength as you age .
Also, exercise helps build bone density, when you're younger, in addition to helping prevent osteoporosis later in life.

 3.It Can Increase Your Energy Levels
Exercise can be a real energy booster for healthy people, as well as those suffering from various medical conditions .One study found that six weeks of regular exercise reduced feelings of fatigue for 36 healthy people who had reported persistent fatigue .
Furthermore, exercise can significantly increase energy levels for people suffering from chronic fatigue syndrome (CFS) and other serious illnesses.
In fact, exercise seems to be more effective at combating CFS than other treatments, including passive therapies like relaxation and stretching, or no treatment at all .
Additionally, exercise has been shown to increase energy levels in people suffering from progressive illnesses, such as cancer, HIV/AIDS and multiple sclerosis.
 

4.It Can Reduce Your Risk of Chronic Disease

Lack of regular physical activity is a primary cause of chronic disease. Regular exercise has been shown to improve insulin sensitivy, cardiovascular fitness and body composition, yet decrease blood pressure and blood fat levels .
In contrast, a lack of regular exercise — even in the short term — can lead to significant increases in belly fat, which increases the risk of type 2 diabetes, heart disease and early death.
Therefore, daily physical activity is recommended to reduce belly fat and decrease the risk of developing these diseases.

5.It Can Help Skin Health

Your skin can be affected by the amount of oxidative stress in your body.
Oxidative stress occurs when the body's antioxidant defenses cannot completely repair the damage that free radicals cause to cells. This can damage their internal structures and deteriorate your skin.
Even though intense and exhaustive physical activity can contribute to oxidative damage, regular moderate exercise can increase your body's production of natural antioxidants, which help protect cells.
In the same way, exercise can stimulate blood flow and induce skin cell adaptations that can help delay the appearance of skin aging .

6. It Can Reduce Pain

Chronic pain can be debilitating, but exercise can actually help reduce it . In fact, for many years, the recommendation for treating chronic pain was rest and inactivity. However, recent studies show that exercise helps relieve chronic pain . A review of several studies indicates that exercise helps participants with chronic pain reduce their pain and improve their quality of life .
Several studies show that exercise can help control pain that's associated with various health conditions, including chronic low back pain, fibromyalgia and chronic soft tissue shoulder disorder, to name a few .  Additionally, physical activity can also raise pain tolerance and decrease pain perception .

Studies have shown that regular exercise not only helps one physically but also mentally.

1. Reduce stress

Rough day at the office/ or at home? Take a walk or head to the gym for a quick workout. One of the most common mental benefits of exercise is stress relief. Working up a sweat can help manage physical and mental stress. Exercise also increases concentrations of norepinephrine, a chemical that can moderate the brain’s response to stress. So go ahead and

 get sweaty — working out can reduce stress and boost the body’s ability to deal with existing mental tension. Win-win!

2. Boost happy chemicals

Slogging through a few miles on the ‘mill can be tough, but it’s worth the effort! Exercise releases endorphins, which create feelings of happiness and euphoria. Studies have shown that exercise can even alleviate symptoms among the clinically depressed . For this reason, doctors recommend that people suffering from depression or anxiety (or those who are just feeling blue) pencil in plenty of gym time. In some cases, exercise can be just as effective as antidepressant pills in treating depression. Don’t worry if you’re not exactly the gym type — getting a happy buzz from working out for just 30 minutes a few times a week can instantly boost overall mood.

3. Improve self-confidence

On a very basic level, physical fitness can boost self-esteem and improve positive self-image. Regardless of weight, size, gender, or age, exercise can quickly elevate a person's perception of his or her attractiveness, that is, self-worth . How’s that for feeling the (self) love?

4. Enjoy the great outdoors

For an extra boost of self-love, take that workout outside. Exercising in the great outdoors can increase self-esteem even more . Find an outdoor workout that fits your style, whether it’s rock-climbing, hiking, renting a canoe, or just taking a jog in the park. Plus, all that Vitamin D acquired from soaking up the sun (while wearing sunscreen, of course!) can lessen the likelihood of experiencing depressive symptoms. Why pay for a spa , when a little fresh air and sunshine (and exercise) can work wonders for self-confidence and happiness?

5. Prevents cognitive decline

It’s unpleasant, but it’s true — as we get older, our brains get a little foggy. As aging and degenerative diseases like Alzheimer’s kill off brain cells, the noggin actually shrinks, losing many important brain functions in the process. While exercise and a healthy diet can’t “cure” Alzheimer’s, they can help shore up the brain against cognitive decline that begins after age 45 . Working-out especially between age 25 and 45, boosts the chemicals in the brain that support and prevent degeneration of the hippocampus, an important part of the brain for memory and learning.

6. Alleviate anxiety

Which is better at relieving anxiety — a warm bubble bath or a 20-minute jog? You might be surprised at the answer. The warm and fuzzy chemicals that are released during and after exercise can help people with anxiety disorders calm down. Hopping on the track or treadmill , or biking ,for some moderate-to-high intensity aerobic exercise  can reduce anxiety sensitivity . And we thought intervals were just a good way to burn calories!

7. Boost brainpower

Various studies on mice and men have shown that cardiovascular exercise can create new brain cells - neurogenesis and improve overall brain performance . Studies suggest that a tough workout increases levels of a brain-derived protein (known as BDNF) in the body, believed to help with decision making, higher thinking, and learning.

8. Sharpen memory

Regular physical activity boosts memory and ability to learn new things. Getting sweaty increases production of cells in hippocampus responsible for memory and learning . For this reason, research has linked children’s brain development with level of physical fitness. But exercise-based brainpower isn’t just for kids, working out can boost memory among grown-ups, too. A study showed that running sprints improved vocabulary retention among healthy adults .

9. Help control addiction

The brain releases dopamine, the “reward chemical” in response to any form of pleasure, be that exercise, sex, drugs, alcohol, or food. Unfortunately, some people become addicted to dopamine and dependent on the substances that produce it, like drugs or alcohol . On the bright side, exercise can help in addiction recovery . Short exercise sessions can also effectively distract drug or alcohol addicts, making them de-prioritize cravings (at least in the short term) . Working out when on the wagon has other benefits, too. Alcohol abuse disrupts many body processes, including circadian rhythms. As a result, alcoholics find they can’t fall asleep (or stay asleep) without drinking. Exercise can help reboot the body clock, helping people hit the hay at the right time.

10. Increase relaxation

For some, a moderate workout can be the equivalent of a sleeping pill, even for people with insomnia . Moving around five to six hours before bedtime raises the body’s core temperature. When the body temp drops back to normal a few hours later, it signals the body that it’s time to sleep .

11. Get more done

Feeling uninspired in the desk? The solution might be just a short walk or jog away. Research shows that workers who take time for exercise on a regular basis are more productive and have more energy than their more sedentary peers . While busy schedules can make it tough to squeeze in a gym session in the middle of the day, some experts believe that midday is the ideal time for a workout due to the body’s circadian rhythms.

12. Tap into creativity

Most people end a tough workout with a hot shower, but maybe we should be breaking out the colored pencils instead. A heart-pumping gym session can boost creativity for up to two hours afterwards . Supercharge post-workout inspiration by exercising outdoors and interacting with nature. Next time you need a burst of creative thinking, hit the trails for a long walk or run to refresh the body and the brain at the same time.

13. Inspire others

Whether it’s a pick-up game of soccer, a group class at the gym, or just a run with a friend, exercise rarely happens in a bubble. And that’s good news for all of us. Studies show that most people perform better on aerobic tests when paired up with a workout buddy . Pin it to inspiration or good old-fashioned competition, nobody wants to let the other person down. In fact, being part of a team is so powerful that it can actually raise athletes’ tolerances for pain . Even fitness beginners can inspire each other to push harder during a sweat session, so find a workout buddy and get moving!
Working out can have positive effects far beyond the gym (and beach season). Gaining self-confidence, getting out of a funk, and even thinking smarter are some of the motivations to take time for exercise on a regular basis.

The Bottom Line

Exercise offers incredible benefits that can improve nearly every aspect of your health from the inside out. Regular physical activity can increase the production of hormones that make you feel happier and help you sleep better. It can also improve your skin's appearance, help you lose weight and keep it off, lessen the risk of chronic disease and improve your sex life. Whether you practice a specific sport or follow the guideline of 150 minutes of activity per week, you will inevitably improve your health in many ways.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                        PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/  

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Aerobic Exercises May Delay The Onset Of Alzheimer’s Disease

According to a study published recently, cardiovascular exercise training may help reduce the decline in brain function often seen Alzheimer's patients. The team of researchers who assessed data from 19 studies conducted between 2002 and 2015 that examined the effects of exercise on cognitive ability in 1,145 people at risk with Alzheimer's disease. Most participants in the study were female and the average age was 77. Aerobic exercises included brisk walking, jogging, swimming, cycling and activities that boost the heart rate and strengthen the heart and lungs.

On an average, participants exercised 3.5 days per week at moderate intensity, with each session lasting for about 30 to 60 minutes. As per the results, exercises, specifically, cardiovascular exercise had a strong favourable impact. The researchers found that there was a significant increase in the cognitive functioning in the exercise group as compared to the non-exercise group.

The study also suggests that aerobic exercise may be more effective than other types of exercise when the goal is to preserve the cognitive health of older adults at risk of developing Alzheimer's disease.

Apart from exercise or physical activities, various foods can prevent or reduce the effects of Alzheimer's disease. Here are foods that you must include in your daily diet.

1. Turmeric
According to various studies, consuming turmeric on a regular basis can boost brain performance. Try using it in curries and snacks. You can also drink turmeric milk on a daily basis.
2. Berries
Berries are the new super-foods that help protect the brain from oxidative stress and may reduce effects of Alzheimer's disease.
3. Green leafy veggies
Green veggies are loaded with vitamin K and folic acid that help brain function better. They also help in keeping your memory sharp and reduce the chances of developing such conditions.
4. Omega-3 fatty acids
Foods rich in omega-3 fatty acids are known to be good for brain function and also help in countering inflammation. Include more walnuts, flaxseeds and fish in your diet.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.    

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