Eat Your Way To A Healthy Brain

Not long ago, the food was primarily considered a means to provide the body with energy, but now we also know that food offers a wide range of health benefits as well. 

Food is also being recognized as playing a huge role in mood and cognition. 

Our brain consumes a large amount of energy compared to other organs in the human body. No wonder dietary choices have a great impact on our mental health. 

Psychiatry is making a significant change in the way we treat mental illness. 

Nutritional deficiency is slowly being recognized as one of the culprits of mental disorders like anxiety, depression and even schizophrenia. 

Changing your dietary habits might be a good starting point to improve your mental health. 

Wonder what foods are good for your brain?

Well, we’ve compiled a list of 8 foods that can improve your mental health when taken regularly.

1. Flaxseed, Salmon, and chia seeds

What all these three foods have in common is their high content of omega-3 fatty acids. 

Omega-3 fatty acids are essential for human health and development. 

Our body can’t make Omega-3s, which is why we need to obtain these essential fatty acids from food. 

Omega-3s also reduce inflammation and the risks of developing heart disease. 

Besides this, omega-3 fatty acids were also found in several studies to offer benefits in bipolar disorder and depression. 

Eating fatty fish like salmon and mackerel two times a week will provide you with enough omega-3s. 

You can also get the essential fatty acids in supplement form.

2. Beans

Beans are rich in folate which is also known as vitamin B9 or folic acid. 

Folate deficiency can lead to neurological disorders and depression. 

A study with 800 participants in the Netherlands found that the subjects had better memory and general cognitive functioning after taking folate supplements for three consecutive years. 

Other than folate, you’ll also get other brain-boosting micronutrients from beans. 

Beans are a rich source of omega-3, magnesium, and protein, all important nutrients for the brain.

3. Shellfish

Shellfish is a rich source of vitamin B12 or cobalamin which is an important vitamin for normal brain development during infancy. 

Vitamin B12 deficiency in adulthood is linked to depression. 

Experts suggest vitamin B12 in conjunction with folate as the two depend on each other in the metabolism. 

Besides B12, shellfish are also rich in iron which is important for normal central nervous system functioning. 

Many brain enhancement supplements contain iron and the B vitamin groups for this reason.

4. Cocoa-rich chocolate

The cocoa in chocolate is full of polyphenols which are known for their antioxidant properties in human health. 

The brain is highly susceptible to oxidative damage which increases with age. 

Besides this, the flavonols in cocoa may improve brain flow to the brain which can also increase cognitive functioning.

5. Acidophilus yogurt

Fermented food is rich in anti-oxidant components not otherwise found in the same concentration in non-fermented food. 

Besides aiding in digestion, the lactobacillus acidophilus strand of bacteria may also improve mood according to some studies.

6. Almonds

Almonds are a rich source of vitamin E, another powerful antioxidant. 

Oxidative stress is associated with age-related mental decline and Alzheimer’s disease. 

A study of 4809 elderly people who participated in the Third National Health and Nutrition Examination Survey found that low serum levels of vitamin E were associated with poor memory. 

Another study found that almonds improved memory by increasing brain acetylcholine levels. 

Another way to protect acetylcholine levels is also with Huperzine A, a brain enhancing ingredient you can find in Cogniflex supplements.

7. Whole grains

Scientists have found that diets low in carbohydrates might worsen depression because the levels of the feel-good hormone serotonin are triggered by carbohydrate-rich foods. 

But they also note that low glycemic index food like whole grain bread might provide moderate but long-lasting improvements in the mood while high glycemic index food can give you immediate but short-lasting mood-boosting effects.

8. Sushi

Sushi is usually made with dried seaweed, and dried seaweed is a rich source of iodine. 

Iodine deficiency is not only linked to hypothyroidism that can cause depression but to mental decline and poor brain development. 

Iodine deficiency in the womb may lead to mental delay later in life.

Eating a nutritiously rich diet will probably give you enough nutrients for proper brain functioning. 

Our brain is a powerful organ that requires a lot of energy and nutrients to function properly. 

Scientists now know that mental health problems are linked to nutritional deficiencies which are why nutritional supplements are becoming the new way to treat mental illness alongside conventional treatments. 

Including these 8 foods into your regular diet plan might help you improve your memory, mood and general mental health.

Source:     Top 8 Foods To Improve Mental Health

The Prostate - Bad News And Good News

I thought is wise and helpful to share

FULL TEXT OF PROSTATE HEALTH AWARENESS LECTURE PRESENTED AT MEETING OF FGBMFI (NORTH-GATE CHAPTER) ON SATURDAY 19th SEPTEMBER 2015

MEN - MY CHILDHOOD; MY MANHOOD; MY PROSTATE.. MUST READ!!

Ladies and Gentlemen

I am here to speak with you on Prostate. 

The topic is misleading. Is prostate strictly for men? Yes, ONLY men have prostate and ONLY men over 40 years but the healthcare enlightenment is for everyone. There is no woman who does not know a man 40 years and above – father, uncle, brother, son, friend, neighbor, colleague …

Essentially what I will be doing today is health promotion. Responsible health promotion must provide three things:

1. Information

2. Reassurance

3. A plan of action.

Let me start with a background on prostate health.

Everyone has a pair of kidneys. The job of the kidney is to remove waste. It is the LAWMA (waste management company) of your body. Everyday your blood passes through the kidney several times to be filtered. As the blood is filtered, urine is formed and stored in a temporary storage tank called the urinary bladder.

If there were to be no urinary bladder, as a man walks on the road, urine will be dropping.

Now think of the plumbing work in your house. Think of the urinary bladder as the overhead storage tank. From the storage tank, a good plumber will run pipes to other parts of the house, including the kitchen. God in His wisdom ran pipes from our urinary bladder to the tip of the penis. The pipe is called the urethra. Just below the bladder and surrounding the urethra is a little organ called the prostate gland.

The prostate gland is the size of a walnut and weighs about 20grams. Its job is to make the seminal fluid which is stored in the seminal vesicle. During sexual intercourse, seminal fluid comes down the urethra and mixes with the sperms produced in the testicles to form the semen. So semen technically is not sperm. It is sperm + seminal fluid. The seminal fluid lubricates the sperm.

After age 40, for reasons that may be hormonal, the prostate gland begins to enlarge. From 20 grams it may grow to almost 100 grams. As it enlarges, it squeezes the urethra and the man begins to notice changes in the way he urinates.

If you have a son under 10, if he has a little mischief like we all did at that age, when he comes out to urinate, he can target the ceiling and the jet will hit target. Call his father to do same, wahala dey. His urine stream is weak, cannot travel a long distance and sometimes may come straight down on his legs. So he may need to stand in awkward position to urinate.

Not many men will be worried their urine stream cannot hit the ceiling. Toilets are on the floor and not on the ceiling. But other symptoms begin to show.

TERMINAL DRIPPING: 

The man begins to notice that after urinating and repacking, urine still drops on his pants. This is the reason why after an older man urinates, he has to ring bell. A younger man simply delivers to the last drop and walks away. Just see an older man coming from the bathroom. Sometimes he may clutch the newspaper closely to hide the urine stains, particularly on plain colored trousers.

HESITANCY

At this point you wait longer for the urine flow to start. There are 2 valves that must open for you to urinate – the internal and external sphincters. Both open but because of obstructions in the urethra, you wait long for the flow to start.

INCOMPLETE EMPTYING

You have this feeling immediately after urinating that there is still something left.

As all these things happen, the bladder begins to work harder to compensate for the obstruction in the urethra. The frequency of urination goes up. Urgency sets in. sometimes you have to practically run into the toilet. Nocturia also becomes common. You wake up more than 2 times at night to urinate. Your wife begins to complain.

Men being men may not talk to anyone even at this point. Then the more serious complications start.

Stored urine gets infected and there may be burning sensation when urinating.

Stored urine forms crystals. Crystals come together to form stone either in the bladder or in the kidney. Stones may block the urethra.

Chronic urinary retention sets in. The bladder stores more and more urine. The size of the bladder is 40 - 60 cl. A bottle of coke is 50cl. As the bladder stores more urine it can enlarge up to 300cl. An overfilled bladder may leak and this leads to wetting / urinary incontinence. Also the volume may put pressure on the kidney and may lead to kidney damage.

What may likely bring the man to hospital is acute urinary retention. He wakes up one day and he is not able to pass urine.

Everything I have described above is associated with prostate enlargement, technically called benign prostate hyperplasia.

There are other diseases of the prostate like:

1. Prostatitis – inflammation of the prostate

2. Prostate cancer – cancer of the prostate.

This discussion is on prostate enlargement.

I have bad news and good news.

The bad news is that everyman will have prostate enlargement if he lives long enough.

The good news is that there are life style changes that can help the man after 40 to maintain optimum prostate health.

Nutrition

Look at what you eat. 33% of all cancers, according to the US National Cancer Institute is related to what we eat.

Red meat everyday triples your chances of prostate disease. 

Milk everyday doubles your risk. 

Not taking fruits / vegetables daily quadruples your risk.

Tomatoes are very good for men. If that is the only thing your wife can present in the evening, eat it with joy. It has loads of lycopene. Lycopene is the most potent natural antioxidant.

Foods that are rich in zinc are also good for men. We recommend pumpkin seeds (ugbogulu).

Zinc is about the most essential element for male sexuality and fertility.

Men need more zinc than women. Every time a man ejaculates he loses 15mg of zinc. Zinc is also important for alcohol metabolism. Your liver needs zinc to metabolize alcohol.

ALCOHOL CONSUMPTION

As men begin to have urinary symptoms associated with prostate enlargement, it is important they look at alcohol consumption. More fluid in means more fluid out.

Drink less. Drink slowly.

EXERCISE

Exercise helps build the muscle tone. Every man should exercise. Men over 40 should avoid high impact exercise like jogging. It puts pressure on the knees. Cycling is bad news for the prostate. We recommend brisk walking.

SITTING

When we sit, two-third of our weight rests on the pelvic bones. Men who sit longer are more prone to prostate symptoms. Do not sit for long hours. Walk around as often as you can. Sit on comfortable chairs. We recommend a divided saddle chair if you must sit long hours.

DRESSING

Men should avoid tight underwear. It impedes circulation around the groin and heats it up a bit. While the physiological temperature is 37 degrees, the groin has an optimal temperature of about 33 degrees. Pant is a no - no for men. Wear boxers. Wear breathable clothing.

SMOKING

Avoid smoking. It affects blood vessels and impact circulation around the groin.

SEX

Regular sex is good for the prostate.

Celibates are more prone to prostate illness. While celibacy is a moral decision, it is not a biological adaptation. Your prostate gland is designed to empty its contents regularly.

Contributed Seminar on Prostate Gland

Why Lack Of Sleep Is Bad For Your Health

1.      Regular poor sleep puts you at risk of serious medical conditions, including obesity, heart disease and diabetes – and it shortens your life expectancy.

2.      Most of us need around eight hours of good-quality sleep a night to function properly – but some need more and some less.

3.      As a general rule, if you wake up tired and spend the day longing for a chance to have a nap, it’s likely that you’re not getting enough sleep.

4.      If you seem to catch every cold and flu that’s going around, your bedtime could be to blame. Prolonged lack of sleep can disrupt your immune system, so you’re less able to fend off bugs

5.      Lack of sleep can also make you put on weight

6.      Chronic sleep debt may lead to long-term mood disorders like depression and anxiety.

7.      Studies have suggested that people who usually sleep less than five hours a night have an increased risk of having or developing diabetes.

8.      Long-standing sleep deprivation seems to be associated with increased heart rate, an increase in blood pressure and higher levels of certain chemicals linked with inflammation, which may put extra strain on your heart.