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6 foods than can help improve memory

6 foods than can help improve memory

Nourishment is one of the most important aspects of health, especially for the brain, as it needs the right amount of vitamins, minerals, and other nutrients to function. An active lifestyle and better eating habits, including choosing the right foods, can help one maintain brain health. Such simple changes can also help enhance one’s memory and cognitive function. So, here are a few foods that can help one improve their memory:

Turmeric
Spices are known for their antioxidant properties, which make them a great addition to meals. This property helps the brain fight free radical damage. There has been extensive research on spices, especially turmeric, to understand their healing properties. The active ingredient in turmeric is called curcumin, which is known to help decrease feelings of anxiety by changing the associated brain chemistry. This protects the hippocampus, which is responsible for learning and memory. Another such spice with healing properties is saffron. Several studies suggest that saffron has helped reduce symptoms of depression in many participants.

Fermented foods
Fermented foods are made by adding microorganisms like yeast or bacteria to milk, vegetables, or other raw ingredients. The fermentation process is responsible for producing foods like yogurt, kimchi, kombucha, and sauerkraut. All fermented items contain live cultures, which can be responsible for a healthy gut and relieve feelings of anxiety to a certain extent. Studies suggest that fermented foods may be beneficial for one’s memory and protect the brain from cognitive decline. However, heated or cooked fermented yogurt may not offer similar benefits, as heat treatment could eliminate all the beneficial bacteria.

Avocados
Apart from being a popular fruit, avocado contains high amounts of magnesium that offers healing properties. Magnesium is an important nutrient that is required for healthy brain function, and studies suggest that it has also been used to treat depression. Several studies establish a link between the development of depression and a deficiency of magnesium in the body. Research suggests that those dealing with major depression, when given 125 to 300 milligrams of magnesium, seem to undergo rapid recovery. One can prepare various snacks, like sandwiches, salads, and condiments, using avocados, as it is an incredibly versatile ingredient.

Brazil nuts
Nuts are known for being excellent sources of healthy fats and oils. Nuts are great for skin, hair, and even brain function, as the brain needs a lot of healthy fats to stay active. Brazil nuts are known to be especially high in selenium, which is an essential mineral that helps keep the brain healthy and fit. Brazil nuts are also linked with improving cognition and memory. Apart from this, walnuts are also great additions to daily meals as they contain high amounts of omega-3 fatty acids—healthy fats with anti-inflammatory and antioxidant properties. Walnuts have also been shown to improve cognition. Choosing a handful of nuts as evening snacks every day can help keep the brain healthy. The nuts can also be added to a salad or other recipes.

Kale
Leafy greens are crucial when one seeks to improve their health. These veggies are rich in vitamin E, flavonoids, and carotenoids, which offer protection from cognitive decline and also dementia. Green leafy vegetables like kale are also high in folate content, which is required for the formation of red blood cells. According to research, folate deficiency has been linked with several neurological disorders, making it a vital mineral for maintaining brain health. Swiss chard, spinach, and dandelion greens are also great options that one can add to meals. As these plant-based foods can slow down cognitive decline, they could help memorization and other cognitive processes stay sharp and unaffected for longer.

Dark chocolate
Dark chocolate contains a large amount of cocoa, making it an extremely important source of iron for the body. Iron is a crucial mineral that is used in the body to protect the neurons. Further, cacao contains antioxidants in the form of flavonoids that help the brain combat harmful free radicals. Those who have dark chocolate often may have a lower risk of depression. However, one should consider having dark chocolate with a high cocoa content to avoid excessive sugar intake. Higher cocoa content also helps ensure one gets plenty of antioxidants, which can help enhance memory and brain function.

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Understanding arthritis – A common joint condition

The joints are constantly working while we move our limbs, so, understandably, people may develop certain joint conditions that cause pain and compromise mobility, especially with age. One of the common joint conditions is arthritis, which leads to joint inflammation and mild to severe pain. While there are several types of arthritis, the two most common types are rheumatoid arthritis and osteoarthritis. Stages Rheumatoid arthritis has four stages: Stage 1: At this stage, inflammation occurs inside the joints, and swelling, stiffness, and joint pain are the common symptoms. Stage 2: The inflammation of the joint lining, synovium, aggravates at this stage and results in cartilage damage. The affected joints’ range of motion is also compromised, causing pain and discomfort. Stage 3: At this stage, the severity of the joint condition increases, and it leads to bone damage. This results in more pain, loss of mobility, and weakness of muscles. The bones rubbing against each other can cause bone deformity as well. Stage 4: This is the final stage where the joints stop functioning completely. It leads to more pain, stiffness, and swelling, and the bones may even fuse, which is known as ankylosis. Osteoarthritis also has four stages of progression: Stage 1: Wear and tear may affect the knee joints, and minor spur growths on the affected bone can also be seen, but the condition does not cause too much pain at this stage. Stage 2: The bone spur growths increase and cause pain, and the knee joints become stiffer. Stage 3: This stage is characterized by joint inflammation leading to increased pain and stiffness. Walking can also cause popping sounds in the joints. Stage 4: The space between the bones in the joints becomes very narrow, causing the cartilage to wear down. Also, a chronic inflammatory response caused by the breakdown of cartilage aggravates discomfort and pain. Diagnosis of arthritis These joint conditions can be diagnosed using several tests. A physical examination reveals whether a patient has red, warm, and tender joints, and this test also helps examine the fluid around the joints. A rheumatologist can analyze the level of inflammation in the joints to determine the type of arthritis an individual is affected with. Also, blood tests are undertaken to check for antibodies like anti-CCP, rheumatoid factor, and antinuclear antibody. In addition, X-ray, CT scans, and MRI are also performed to check the condition of the cartilage and bones. Prevention of arthritis A family history of joint conditions like arthritis or aging can increase one’s risk of developing arthritis, but making certain lifestyle changes can also help lower the chances of developing the condition. To start with, one should include more foods with omega-3 fatty acids in their diet as these healthy fats are anti-inflammatory. One should also exercise regularly, keep their weight under check, reduce stress on their joints, and try to avoid injuries. Also, if one notices any symptoms of arthritis, they should consult a doctor immediately as early diagnosis goes a long way in managing the condition effectively through timely treatment.

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Psoriasis – Symptoms, Food choices, and Remedies

Psoriasis affects over 125 million people around the world. But what are the symptoms of psoriasis, and how can they be managed? This serious autoimmune skin condition is characterized by raised, red, and scaly skin patches. It can be caused by the immune system overreacting, causing inflammation and disruption of average skin cell growth and turnover. It can develop anywhere, but the symptoms are usually observed on the scalp, elbows, knees, and lower back.  Symptoms Usually, the disease causes red, scaly patches on the skin. It can also cause itching, pain, and burning sensations. There are several types of psoriasis, including plaque (the most common form), guttate, inverse, pustular, and erythrodermic psoriasis. Symptoms and treatment options can vary depending on the type and severity of the condition. The common symptoms of this disease are: Raised, reddish patches on the skin, along with a layer of silver-white scales Small bleeding patches when scales are removed Itching, burning, and soreness around the affected area Dry skin that may crack and bleed Swollen and stiff joints Thickening and cracking of the nails If one observes any such symptoms associated with the condition, they must consult a doctor to get timely treatment for psoriasis. Many people can successfully manage the condition with proper healthcare, lifestyle changes, and treatment options. Food choices A balanced food regimen is crucial for improving overall health and wellness, especially when dealing with conditions like psoriasis. Here are certain foods that can help reduce the symptoms of psoriasis or even prevent flare-ups: Best foods Whole grains: Grains like bulgur, quinoa, and barley are excellent sources of fiber that help maintain gut health, an essential factor for keeping symptoms in check. Broccoli and cauliflower: These vegetables are rich in vitamins, minerals, and antioxidants that help boost the immune system and reduce inflammation. Berries: Strawberries, blueberries, raspberries, cherries, grapes, and other dark fruits contain vitamins and powerful antioxidants that can help improve skin health. Herbs and spices: Herbs like thyme and cumin are rich in antioxidants and can help reduce inflammation while adding flavor to meals. Healthy fats: Sources like olive oil, seeds, and nuts provide essential fatty acids and nutrients that can help protect the skin. Beans: This veggie is a great source of protein and fiber that can help boost the immune system and provide essential nutrients. Making better food choices is crucial for improving health and managing diseases. Healthy foods help one get all the essential nutrients the body needs to maintain skin health and fight diseases. Foods to avoid Although no precise food regimen can cure psoriasis, some foods may trigger flare-ups and worsen the symptoms. Here are some foods one should avoid when managing psoriasis: Junk food: Processed and fried foods such as chips, cookies, cakes, and other snacks should be avoided when dealing with a skin condition. These foods are usually high in saturated fats and salt, which could worsen inflammation in the body. Dairy products: Full-fat dairy products contain saturated fats, which may worsen psoriasis symptoms. Try substituting with low-fat dairy alternatives or non-dairy options. Citrus fruits: Fruits like oranges, lemons, limes, and grapefruit can cause inflammation and aggravate psoriasis flare-ups in those sensitive to citrus fruits. Red meat: One should avoid red meat like beef, pork, and lamb to reduce psoriasis flare-ups. Leaner cuts of meat, such as chicken or fish, can be great alternatives. Causes The cause is believed to be a combination of genetic and environmental factors. The immune system plays an imperative role in the development of the condition, as specific triggers can induce a reaction that leads to a flare-up. The most common triggers for psoriasis include emotional stress, skin injury, cold weather, infections, hormonal changes, and certain supplements. People with psoriasis are likely to have family members with the same condition, suggesting that there may be a genetic link.  The exact mechanism behind its development is not yet fully understood. It is believed that a combination of factors contributes to the risk. This includes an immune response triggered by certain environmental factors, a malfunction in cell growth or production, and changes in skin or inflammation. Although it can be a complex condition to manage, understanding the causes can help one take measures to reduce its severity and improve the overall quality of life.  Home remedies The option used to treat psoriasis can vary, but some home remedies may help relieve symptoms of psoriasis. A few common home remedies are: Petroleum jelly or moisturizer: Applying petroleum jelly or thick moisturizers to the affected areas can help reduce itching and seal moisture. One should use a moisturizing cream before bed and wrap the area in a soft cloth to trap moisture. Baking soda: A paste of baking soda and water can be applied to the skin. One should leave it on for 10 minutes before rinsing it off with cool water. This could soothe the affected areas. Avocado, coconut, and tea tree oil: One can massage these oils on the affected areas to help soothe the skin after using a carrier oil to dilute the concentration. Sunlight exposure: One should time in the sun (at least 15 minutes) every day, as this can help the body produce vitamin D that helps reduce inflammation. Epsom salt bath: Adding 1–2 cups of Epsom salt to a warm bath and soaking for 20 minutes is another remedy for psoriasis. This helps soften the skin and reduce inflammation. Capsaicin cream: Capsaicin cream can be applied to the affected areas to reduce itching and burning. Turmeric paste: A paste of turmeric and water, when applied to the affected areas, can relieve irritation. One should leave it on for 15–20 minutes before rinsing it off. Oatmeal bath: Those with psoriasis can add 1 to 2 cups of ground oatmeal to a warm bath and soak for 15–20 minutes to help relieve itching and dryness. Yoga and meditation: Relaxation techniques like yoga and meditation can help reduce stress. Extremely high stress can worsen symptoms of psoriasis.

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