6 Amazing Facts About Exercise and Your Brain

Most people know that physical activity promotes a healthy body, but did you know that the real benefit of exercise is in the brain? 

 To keep our brains at peak performance our bodies need to work hard.*pp. 4.

Research indicates that exercise is also an important mental health remedy.  TherapistAid  Exercise improves mental health by reducing anxiety, depression, and negative mood and by improving self-esteem. NCBI

The CDC has found that adults in the US have reported "adverse mental health issues associated with COVID-19". CDC   If you are feeling unhappy, anxious, or gloomy you should get outside and run!  (Or participate in a 30 minute YouTube or ROKU fitness class.)  

It is well known that endorphins produced in the brain during exercise contribute to the sense of well-being.   However, physical activity helps our brain in many other ways.  SparklingLife 

6 Amazing Facts About the Impact of Exercise on Your Brain

1. Brain Growth - Your brain responds like muscles do, growing with use, withering with inactivity.* pp. 4.   The body was designed to be pushed, and when we push our bodies we also push our brains.*pp. 53.   Exercise also promotes brain flexibility by stimulating growth of new connections between cells in many important areas of the brain. ScientificAmerican

2.  Brain Optimization - The reason we feel so good when we get our blood pumping is that it makes the brain function at its best.  As your heart rate increases during exercise, blood flow to the brain increases.  As blood flow increases, your brain is exposed to more oxygen and nutrients. ScientificAmerican   Exercise increases blood flow into two regions of the brain that are associated with memory.  Studies have shown that increased blood flow can even improve memory in older people with memory issues.  ScienceDaily

3. Stronger Resiience - Exercise causes our bodies and minds to become stronger and more resilient and better able to handle challenges.  PaulMinors   Exercise can help build your resilience and help you cope in a healthy way, instead of resorting to negative behaviors.  Regular exercise can also help boost your immune system and reduce the impact of stress. HelpGuide

4. Improve Learning - Physical activity causes biological changes that encourage brain cells to bind to one another.  For the brain to learn, these connections must be made.  PaulMinors   Exercise creates an environment in which the brain is ready, willing, and able to learn.  Half an hour of exercise a day gives you the ability to focus and absorb learning.  SarahCY

5. Treatment for Anxiety and Depression - Scientists have found that those who got regular vigorous exercise were 25 percent less likely to develop depression or an anxiety disorder over the next five years.  ADAA   

Anxiety is the result of dysfunction in the brain where situations are misinterpreted which results in irrational dread.*pp. 87.  When we increase our heart rate and breathing during exercise, we learn that these physical signs don't necessarily lead to an anxiety attack.  PaulMinors

Exercise is also a natural treatment for depression.  Exercise can work as effectively as antidepressant medication, but without the side-effects.  WebMD   Exercise promotes changes in the brain, including neural growth, reduced inflammation, and new activity patterns that promote feelings of calm and well-being.  HelpGuide 

6. Type of Exercise -  Aerobic exercise and complex activity have different beneficial effects on the brain (both complimentary).*pp. 55.  If you chose a complex (tennis, yoga) aerobic activity you will gain benefits of both strengthening and expanding networks in the brain.*pp. 55.

Some studies suggest that higher intensity effort has a more dramatic effect on symptoms such as irritability, anxiety, depression, and mood instability.*pp. 214.   

Exercise to keep your brain healthy!  Regular exercise is the best self-care remedy there is. 

*Spark The Revolutionary New Science of Exercise and the Brain, John J. Ratey, MD, Little, Brown and Company, 2008. 

1/2/2021 Update:  Saw this on TED TALKS Today:  YouTube Video

Go to the Beach for Your Health

More than 400 years ago, English physicians recommended cold water for everything from heat stroke to melancholy. 

In the 1800's sea resorts were popular for treating tuberculosis. 

In 1944 The Journal of the American Medical Association promoted the sun, air and sea as a cure for everything from tuberculosis to a cold. TheAtlantic

I don't think doctors today believe that a visit to the the beach will cure medical conditions but recent studies prove that a beach-type environment can improve our brains and mental health. Inc  Visiting the beach can also provide feelings of calm and peace.  NBCNews

In addition to stress relief a visit to the beach can also increase levels of serotonin, boost your immune system, soften the soles of your feet, provide Vitamin D, and reduce sinus inflammation.

1. Exposure to Negative Ions - The action of the pounding surf creates negative air ions.  Negative ions are molecules floating in the air or atmosphere that have been charged with electricity.  They are odorless, tasteless, and invisible molecules that we inhale.  Once they reach our bloodstream, negative ions are believed to produce biochemical reactions that increase levels of the mood chemical serotonin which helps to reduce depression, relieve stress, and boost our daytime energy.  WebMD

2. Swimming in Cold Water - Being in cold water boosts your immune system. Cold water helps to increase the white blood cell count because the body is forced to react to changing conditions. Over time, your body becomes better at activating its defenses.  IPRSHealth

3. Foot Massage -  Walking barefoot on sand and standing in the water will massage the soles of your feet.  The sand will exfoliate your feet.  No need for a fancy foot scrub. Walking on sand will exfoliate dead skin cells and make your feet feel softer.  AtlanticView  

4. Exposure to Sunlight - Spending just ten minutes outside in the sun can actually allow a person to absorb their daily dose of vitamin D directly through their skin.  TheFactSite  Vitamin D may help protect you from influenza. HealthLine   Vitamin D is also good for lowering your blood pressure, supporting your immune system and helping with rheumatoid arthritis.  WideOpenEats  

5. Respiratory/Allergy Relief - Ocean swimming and exposure to the salt environment could provide reduced symptoms of hay fever and sinusitis, as well as other respiratory symptoms.  This is because the saline effect on the lining of sinuses may reduce inflammation.  TheConversation  Inhalation of seal air will result in the loosening of the mucus in the respiratory tracts, which makes coughing easier and so helps clear airways. ReadersDigest

Not only is going to the beach a fun filled and relaxing way to spend the day, it is also good for you!  Just remember to wear sunscreen.

5 Scary Facts About Chronic Inflammation

Now that it is allergy season I have frequent headaches and a stuffy nose. I also noticed that sometimes I also have achy and stiff joints. This is surprising because it is warmer out and it seems like warmer weather would result in looser joints.

Well I found out an astonishing link between seasonal allergies and sore joints!  Seasonal allergies cause chronic inflammation NCBI which can cause joint pain. OIP, CAAGeorgia

Inflammation is your body’s process of fighting against things that harm it, such as infections, injuries, and toxins. HealthLine   Acute inflammation is important to our health because it helps us heal. Bustle

Acute inflammation occurs after a cut on the knee, a sprained ankle or a sore throat.  It's a short-term response which impacts the place where the problem exits. LiveScience

However, if the inflammatory process goes on for too long or if the inflammatory response occurs in places where it is not needed, it can become a problem. Chronic inflammation is the type of inflammation that does more harm than good. Bustle

Given below are five scary facts about chronic inflammation:

1. Many symptoms
Some of the common signs and symptoms of chronic inflammation include: body pain, chronic fatigue and insomnia, depression, anxiety and mood disorders, gastrointestinal complications like constipation, diarrhea, and acid reflux, weight gain or weight loss, and frequent infections. NCBI  Additional symptoms include: fever, mouth sores, rashes, and chest pain. HealthLine

2. Can lead to disease and medical conditions
Chronic inflammation can continue for months or years.  It has been linked to diabetes, alzheimer’s, arthritis, kidney disease, heart disease, inflammatory bowel disease, allergies, chronic obstructive pulmonary disease (COPD), psoriasis and depression. SunBasket, MedicalNewsToday

3. Caused by chemical additives and lifestyle 
Chemical additives to foods and cosmetics, pollutants, pesticides, and drugs (both prescription and recreational) can cause chronic inflammation. SunBasket

Alcohol, smoking, stress, and lack of exercise can also contribute to chronic inflammation. SunBasket   Chronic inflammation can be caused by genes (autoimmune disorders, autoinflammatory diseases) and persistent acute inflammation when you don't recover from an injury. Bustle, MedicalNewsToday 

4. Can cause build up of plaque in arteries
Chronic inflammation has been linked to heart disease and stroke.  When inflammatory cells stay too long in blood vessels, they promote the buildup of plaque.  If the plaque becomes unstable and ruptures, it forms a clot that blocks blood flow to the heart or brain, triggering a heart attack or stroke. LiveScience, Scientific American

5. Can cause digestive systems issues
Chronic gastrointestinal inflammation is one of the most common types of inflammation. Academic  Inflammation can bother your digestive system just as much as it hurts other parts of your body.  So if you have subtle stomach problems, then you may be experiencing low-grade inflammation. Bustle   

How to reduce inflammation in your body
A healthy diet and lifestyle can help keep inflammation under control. LiveScience   Eat more plant-based foods, improve sleep habits and exercise regularly. SunBasket, HuffPost

Avoid food additives such as aspartame.  Aspartame which is found in diet beverages is a neurotoxin that the body frequently "attacks" therefore causing inflammation. HWave

Add supplements to your diet such fish oil, vitamin C, vitamin D, magnesium, NdHealthFacts tart cherries, USNews or tumeric HealthLine.

Take over the counter medicine according to your doctor's recommendation such as nonsteroidal anti-inflammatory drugs (NSAIDs), corticosteroids, or topical pain relievers. VeryWellHealth

Try Cannabidiol (CBD) oil which has been shown to reduce inflammation. CBD Oil 2/17/2019

5 Ways Acts of Kindness Can Reduce Stress

My niece recently told me that stress can be reduced by doing nice things for other people. 

I decided to find out if this is true based on scientific data.  I was surprised to find more than 5  studies showing that stress can be reduced by acts of kindness.  When you focus your attention on the needs of someone else, your stress levels have been proven to go down.   

Stress is a reaction to a change or a challenge.  During stress response, your heart rate increases, breathing quickens, muscles tighten, and blood pressure rises. WebMD   In the short term, stress can be helpful.  It makes you more alert and gives you energy to get things done.  But long-term stress can lead to serious health problems. WomensHealth  

Emotional stress that stays around for weeks or months can weaken the immune system and cause high blood pressure, fatigue, depression, anxiety and even heart disease. Lifeline 

Gallup’s poll indicates that 65% of the 30-49 year age group experiences stress.  Americans aged 15-29 are right behind them with 64%, while 44% of people older than 50 reported feeling stressed out. SmallBiz 

Scientific evidence has proven that kindness reduces stress, improves sense of well-being and reduces depression.  Kindness increases serotonin and oxytocin (mood hormones) which relives stress. HealthLine  

Acts of Kindness can:

1. Reduce stress:  A 2015 study published in the Clinical Psychological Science journal found that relieving the impact of stress on health can be accomplished by helping others. The researchers found that those who performed more daily acts of kindness were less likely to feel stressed.  Ansell, E. "Helping Others Dampens the Effects of Everyday Stress".  Clinical Psychological Science, 2015. VeryWellMind  

2. Improve sense of well-being: Stephen Post of Case Western Reserve University School of Medicine found that when we give of ourselves, everything from life satisfaction to self-realization and physical health is significantly improved.  Mortality is delayed, depression is reduced and well-being and good fortune are increased. YourMission 

3. Improve physical and mental health: Compassion and kindness reduce stress, boost our immune systems, and help reduce negative emotions such as anger, anxiety, and depression. Fredrickson, B. L., Cohn, M. A., Coffey, K. A., Pek, J., & Finkel, S. M. (2008). "Open hearts build lives: Positive emotions, induced through loving-kindness meditation, build consequential personal resources", Journal of Personality and Social Psychology, 2008. PsychologyToday

4. Increase serotonin: Acts of kindness stimulates the production of serotonin. This feel-good chemical heals your wounds, calms you down, and makes you happy. Talya Steinberg, Psy.D for Psychology Today

5. Increase oxytocin: When you are kind to someone, your levels of the hormone, oxytocin, increase in the brain and make you feel happy and loved. Oxytocin helps to reduce blood pressure, lower stress levels, and improve digestion. Sfadvancedhealth

You don't need to do grand gestures in order to make a difference and help your health. Small acts of kindness done over time can reap large rewards for your well-being. VeryWellMind

Mother Teresa said, “We cannot do great things on this earth, only small things with great love.”  GoalCast

6 Amazing Facts About Salt and Your Health

Salt is made up of two elements, sodium and chloride.  It is used used for flavoring and for preserving food. HealthLine

Salt has been used by humans since 6,000 BC!  There is evidence that people living in Romania boiled spring water to extract salts and that salt was harvested at Lake Yunchen in China.  Salt was also used by the ancient Hebrews, Greeks, Romans, Byzantines, Hittites, Egyptians, and Indians. Wikipedia




Table salt is 40% sodium by weight, so a 1 teaspoon serving (6 grams) has about 2,400 mg of sodium. Wikipedia  

According to the Office of Disease Prevention and Health Promotion (ODPHP), you need around 1,500 milligrams of sodium per day to replace whatever you lose in urine and sweat. VeryWellFit

1.  Eating salt may calm us: There is a scientific reason why people eat food to help them relieve stress. Salty snacks actually help your body reduce stress levels.  Research from the University of Cincinnati showed that elevated levels of sodium inhibited stress hormones that would otherwise be activated in stressful situations.  ScienceDaily  

A publication from the University of Haifa confirmed the relationship between salt and stress in humans.  It was found that the body self-regulates to prevent stress and depression by making us crave salt.  Oklahoman

2.  Some people are born with salt cravings:  If your mother suffered frequent vomiting in pregnancy or if you lost significant amounts of sodium as a baby (due to vomiting or diarrhea), there is a good chance that you eat more salt than other people do, even by as much as 50 percent.  Once sodium deficiency is experienced, salt cravings can last a lifetime. WashingtonPost

3.  Natural Salt does not offer any real health advantages:  Salt contains only trace amounts of minerals. As a result, choosing one type of salt over another is unlikely to significantly affect your health. Healthline   Sea and Himalayan salts are considered natural because they are not highly refined like table salt.  Sea salt is made by evaporating seawater and retains trace levels of minerals like magnesium, potassium, calcium and other nutrients. Heart.  

Himalayan salt is harvested from a large salt mine in Pakistan and it's pink color is due to the presence of iron oxide. It also contains trace amounts of calcium, potassium and magnesium.  Although table salt is highly refined with most of the impurities and trace minerals removed the tiny amounts of trace minerals that are removed during processing are easily obtained from other healthy foods.  The main differences between salts are flavor, color, texture and convenience. HealthLine

4.  Your Body Needs Salt to Live:  Salt is good for us.  Sodium is necessary for preventing dehydration, for proper transmission of nerve impulses and for normal functioning of cells.  If we did not eat any sodium, we would die. WashingtonPost  Chloride ions serve as important electrolytes by regulating blood pH and pressure.  Chloride is also a crucial component in the production of stomach acid (HCl) Manoa

5.  Most of the salt in our diet is from processed foods:  It is estimated that 75% of the salt in the US diet comes from processed food.  Only 25% of the intake occurs naturally in foods or is added during cooking or at the table. HealthLine  (see Hidden Salt 4/1/19)

6.  50% of people are salt sensitive:  If a person is salt sensitive and consumes a lot of sodium, their blood pressure will go up. WashingtonPost  Salt sensitivity increases with age and weight gain. Harvard

Magnesium and potassium can help regulate blood pressure.  Increasing your intake of these nutrients through foods like leafy greens and beans may help reduce your blood pressure.   Some studies have also shown that a low-carb diet could help reduce blood pressure. NCBI.

Stretch With Your Partner on Valentines Day

Regular stretching keeps muscles long, lean and flexible which is important to maintain a range of motion in the joints. HarvardEdu  Improved flexibility and mobility can enhance everyday performance.

Stretching also helps to lubricate your joints, allowing your body to move more freely and with less pain while restoring muscle balance and promoting circulation. Vitacost

Tension due to mental and emotional triggers can also be reduced by stretching.  MassageMag


Assisted or Partner stretching is a technique where one person helps another person stretch. It has been used for athletic training for many years and is growing in popularity with the general public.  At stretch centers like StretchLab and StretchZone trained professionals manipulate your muscles and joints. MassageMag

Assisted stretching can help you stretch at angles that are different from the ones you are able to perform on your own. It can also increase range of motion. Assisted stretching is an effective way to stretch if you have a hard time relaxing while stretching. Vitacost  Muscles are most easily stretched when they are relaxed.* A partner can also provide motivation and help you vary your workout.

For Valentines Day you should try stretching with your partner.  It is good for you and a fun way to spend time with your Valentine.   Give it a try!

Assisted Stretching Video


*Coburn, Jared W., Malek, Moh H., ed. NSCA’s Essentials of Personal Training. 2nd ed. Human Kinetics, 2004, pps. 13.

5 Reasons to Add Lentils to Your Diet

Lentils are tasty, easy to cook, high in nutrition, budget friendly and a healthy replacement for meat.

The lentil is a legume from a bushy plant with lens-shaped seeds. Most lentils are grown in Canada, India, and Turkey.  In 2016, global production was 6.3 million tonnes. Wikipedia

People have been eating lentils for a long time.  Lentil artifacts have been found on archeological digs on the banks of the Euphrates River dating back to 8,000 BC.  Lentils are mentioned several times in the Bible. JustFunFacts

There are five types of lentils.  Brown and green lentils are the least expensive and tend to fall apart when cooked.  Red lentils are a bright orange color most commonly found in Indian curry dishes like daal.  French lentils (also called Puy lentils) have a nuttier flavor and stay firm when cooked.  Black lentils (Beluga lentils) are the most flavorful.  They’re very small and dark and hold their shape when cooked. ACoupleCooks MayoClinic

5 Reasons to Add Lentils to Your Diet

1. Lentils Taste Great
Lentils have a mild earthy, nutty, and peppery flavor.  They are extremely versatile to use in cooking. They can be added to soups, stews and salads.  They can also be the main ingredient in many dishes such as Sloppy Joes, Vegetarian Chili , and Lentil and Cauliflower Dahl.   I have made these three dishes and they taste great!  I plan to try the Lentil Cookies and Greek Lentil Salad recipes in the next couple of weeks.

2. Easy to Cook
Dried lentils do not required pre-soaking in water.  They just need to be rinsed and boiled for 20-25 minutes.  They cook in half the time of dried beans.  I usually boil them in vegetable broth.

3. Lentils Are Nutritious
Lentils are high in fiber and complex carbohydrates, while low in fat and calories.  The soluble fiber in lentils helps lower cholesterol and may help prevent heart disease and diabetes. 

Lentils are also an excellent source of protein, iron, calcium, magnesium and folate. NPR  

The magnesium in lentils can help if you have trouble sleeping, are stressed or overworked. WellandGood

4. Budget Friendly
Lentils are not an exotic or expensive health food.  The price of lentils is comparable (if not cheaper) to rice, beans and pasta.  However, lentils have a significant amount of protein.  Lentils cost approximately $0.30/ 1 cup serving which is significantly less expensive than chicken or beef.

5. Lentils are a Whole Food Plant Protein
One cup of lentils provides 36% of your Daily Value of protein (based on a 2,000 calorie diet).  Because they are so high in protein, lentils are often a meat substitute in vegetarian diets.  Pair them with a whole grain, such as brown rice, and you have a complete vegetarian protein source, meaning all the essential amino acids are present. NPR

Lentils are also an important plant protein in a Whole Foods Plant-Based diet because they are not processed. HealthLine  When eating a Whole Foods Plant-Based diet be aware that many plant based proteins are highly processed.    

For example plant based Morning Star Farms Grillers Crumbles have over twenty ingredients! (Ingredients include: Textured Vegetable Protein (Soy Protein Concentrate, Wheat Gluten, Water for Hydration), Water, Corn Oil, Contains Two Percent or Less of Chicory Root Fiber (Inulin), Yeast Extract, Natural Flavors, Black Malt Powder, Salt, Soy Sauce (Water, Soybeans, Salt, Wheat), Dried Cane Syrup, Garlic Powder, Onion Powder, Onion Juice Concentrate, Spices, Tomato Powder, Citric Acid, Niacinamide, Iron (Ferrous Sulfate), Skim Milk, Egg Whites, Thiamin Mononitrate (Vitamin B1), Pyridoxine Hydrochloride (Vitamin B6), Riboflavin (Vitamin B2), Vitamin B12).

Try lentils today!  They taste good, are easy to cook, nutritious, inexpensive and a good source of plant based protein.