Brain Foods

Diet not only affects the body but also influences how the brain functions. The brain is a metabolically active organ. Right foods containing natural neurochemicals can protect the brain from diseases that destroy mental capabilities such as Alzheimer’s. It is smart to eat well-balanced meals. It would be smarter to eat easy-to-get brain foods that keep us motivated, enhance our memory and alertness, increase our stress-coping ability, and prevent our brain from aging.

In the book “UltraMetabolism: The Simple Plan for Automatic Weight Loss,” arthur Dr. Mark Hyman says that two things damaging the brain the most are too much sugar and the wrong fats. Of course, no one wants to give up sweets and fats. We just need to get smart with the right amount of sugar and the right type of fats. In fact, the brain is mostly made up of fats, and it needs glucose (blood sugar) from carbohydrates for energy.

We all know that eggs are great sources of vitamins, proteins, and minerals, but few of us know that they are high in choline. Choline is an essential nutrient needed for structural integrity and neurotransmission of cell membranes. Memory becomes deteriorated as a result of choline deficiency. Numerous studies show that adequate amounts of choline in diet during pregnancy and breastfeeding period havs a long lasting, positive impact on cognitive performance of children.

Intellectual performance needs the specific type of fat found most commonly in oily fish, known as omega-3 fatty acids. Scientific studies have found that the true love of the brain is omega-3. Omega-3 fats are crucial for the brain’s health and fending off Alzheimer’s disease. Salmon (especially Alaska sockeye salmon), sardines, and herring lubricate the cells of central nervous system. Vegetarians can try flaxseeds and walnuts to replenish Omega-3 supply.

Leafy dark greens such as spinach, kale, mustard greens, and Swiss chard are exceptional good to prevent the loss of mental dexterity. According to National Institute on Aging (http://www.nia.nih.gov), folic acid, a B-Vitamin found in leafy vegetables, helps lower the risk of Alzheimer’s more effectively than antioxidants and other nutrients found in the same vegetables. Folic acid also breaks down homocysteines may lead to dementia and cognitive decline.

Berries satisfy our sweet tooth without affecting the brain’s function. Blueberries, strawberries and a spectrum of colorful fruits ease the craving for sweets, and boost antioxidant supply to reduce free radical damage in the brain. While excessive amount of refined sugar creates insulin resistance and poor glycemic control leading to memory loss, berries may significant improve short-term memory.

In sum, eggs, oily fish, leafy greens, and berries are best suited for optimal brain function.

“Organic? What’s that?”

Once upon a time, our grandparents only needed to wash some dirt off their produce to make sure they were eating clean food. Now, we are concerned about pesticides, genetic modification, and fertilizers in our food. To meet our demand for healthier diet, more grocery stores place ads for organic foods in local newspapers. According to the Organic Trade Association research, the sales of organic foods have soared from $3.5 billion to $16.7 billion over the past decade. We all know ‘going organic’ is good for us, but a few of us understand what exactly “organic” means. Before adding organic food to your grocery basket next time, read this and know what you’ll be getting.

Organic food consists of crops grown without genetic modification and without the use of synthetic fertilizers, pesticides, or ionizing radiation. Organic meat, poultry, eggs and diary from animals are without hormones or antibiotics. Organic farmers use renewable resources and apply soil and water conservation strategies to improve environmental condition for future generations. Organic production emphasizes regional quality – encouraging money shoppers spend on locally grown produce stays within the community. Shorter journey not only lowers distribution costs, but also reduces gas consumption and lessens air pollution.

Since 2002, the U.S. Department of Agriculture issued the USDA Organic food label (see the attachment) as a national standard to ensure quality of organic food. Before labeling an organic food, government-approved certifiers inspect organic farm to make sure that crops are planted under the USDA organic standards. Companies that handle or process organic food before it gets to restaurants and supermarkets have to be certified as well. When we see a small USDA organic seal on vegetables and fruits, we can be certain that the product is at least 95 percent organic. Besides recognizing the USDA organic seal, savvy shoppers look for package labels on organic food. Organic produce package has a five-digit number beginning with the number nine, while conventional one has a four-digit number.

Remember “natural” and “organic” are not interchangeable. Don't confuse “free-range” and “hormone-free” with "organic." Only food labeled "organic" has been certified to meet USDA organic standards. There is no such thing as 100 percent organic because pure soil does not exist.

Dig for Happiness

We sometimes find ourselves dismal for not-so-obvious reasons. We want to get out of that gloomy stage but don’t know how. Then other aspects of our lives become affected. We have trouble sleeping. Our appetite is either too much or too little. We are reluctant to attend social events. How do we know if we are truly happy? What can we do to feel happy or happier?

Dr. Martin Seligman, founder of Positive Psychology and Chairman of Positive Psychology Center at the University of Pennsylvania, developed an Authentic Happiness Inventory Questionnaire to measure a person’s overall happiness. If you are curious about your happiness index, complete the questionnaire (http://www.authentichappiness.sas.upenn.edu/questionnaires.aspx) to find out. Under the influence of Jeremy Bentham, economists apply utilitarian theory to calculate happiness. Here is what they come up with: Happiness = the Utility of Good Feelings – the Utility of Bad Feelings. Better yet, some scientists proposed to invent a hedonimeter as a psychophysical instrument that could monitor, change and record a person’s emotional ups and downs. In theory, the hedonimeter should work. However, it has not been invented because people realize that happiness is strongly affected by inward feelings that determine choices we make, not by outward behaviors that display pleasure we take. Scientists have to dig harder to create the hedonimeter in a way that it can measure people’s spontaneous decisions, based on unforeseen variables like natural climate change, daily stress level, nutritional intake and human relationships. Before Oprah interviews the future-minded inventor for the hedonimeter, we still can rely on ourselves to find happiness.

We have to know that happiness comes in all different forms and there is no universal formula for happiness that works for everyone. We must take more active role in searching for personalized ways to lift up our spirits. Elizabeth Barrett Browning (1806-1861), one of the most respected poets of the Victorian era, found the secret of her happiness – giving and getting. When she gave a book to someone she cared about, or when she got a birthday card from someone who cared, she felt happy. What works for Browning may not work for us. What is the meaning of happiness to us? We can make a list of fun things (they can be either big pleasures or little ones) that bring joy to our daily lives:

• A homemade apple pie?
  
• Playing basketball with friends?
  
• A visit to Barnes & Nobles?
• Receiving a love letter?
• Hanging out with college buddies?

This list is our emotional rescue when we feel unhappy next time. Instead of feeling down, we choose to engage in a fun activity in the list. We will be surprised by how much our moods get improved after we complete the activity. We also need to learn to disengage ourselves from negative thoughts right after our recognition of pain and misery. It is normal to experience troubles and sadness, but it is unhealthy to endure such feelings for a long time. Our minds need to get distracted by laughters, adventures, new knowledge and charity work. Being able to laugh helps people get through touch times. Go visit a city or a country that you always wanted to see. Pick up a new habit. Volunteering at a local nonprofit organization to help the needed.

The secret of feeling happy is kept in our minds. We make ourselves to choose happiness. Open our minds and let happiness in.

Simple But Effective Face Wash Routine

Let’s FACE it, we easily max out our credit cards on skincare products to get that flawless look. Our bathroom cabinets are filled with tubes and jars that may not deliver the benefits their labels claim. We try the latest exfoliators, serums and eye creams to wish for miraculous skin transformation. But all we really need is to stick to a good face wash routine, the most effective way to maintain healthy skin.

Wake-up Routine

1. When we wake up, wash face with clear water is good enough. There is no need to wash face with a cleanser if we cleansed the night before. Excessive use of cleanser may cause skin dryness and increase skin sensitivity. For people with oily skin, use a light cleanser helps remove facial oil secretion during sleep.
2. Apply a daytime serum.
3. Use a SPF moisturizer, or apply a separate sunscreen if we will spend a long time outdoor later. Make sure to use a lightweight sunscreen if we are going to wear makeup over the sunscreen.
4. Make sure to use eye cream under the eye only. Don’t use it on the eyelid because it may interfere with eye makeup.
5. Apply makeup if necessary, and get ready for a bright day.

Bedtime Routine

1. We MUST wash face before going to sleep every night. We don’t want blackheads and breakouts to build up during sleep. Accumulated dirt, bacteria and makeup are the enemies of flawless skin. Exhaustion from late night party is not the excuse to skip face wash.
2. Get a remover and good quality cotton pads to remove all the makeup. Pay special attention to the eye area. For those who don’t wear any makeup, move on to the next step.
3. Apply a cleanser for our skin type to clean the face. Find a cleanser with little or no fragrance and detergent to minimize skin irritation.
4. Use a cotton ball instead of a towel to pad the face dry.
5. Apply a few drops of serum or treatment product to nourish the skin. Generally, serums go under moisturizer.
6. Gently massage a SPF-free cream or lotion, or a night cream onto the face, the neck and the chest. This helps boost the blood circulation to the face.
7. Put on eye cream gently around the eye, and close eyes for a sweet dream.

The untold secret of applying products onto the face: Massage from bottom to top on the forehead and towards the temporal region, and in the opposite direction of wrinkles. This anti-gravity stimulation improves skin firmness and elasticity, and help reduce fine lines.

Of course, diet, exercise and the quality and compatibility of skincare products affect the skin condition. We’ll explore them more in-depth in future blog entries.

Separation Anxiety

Do you ever feel anxious about leaving home for college, starting a new job or moving to a new city or country? Does the anxiety affect your normal sleep pattern and emotions? Is such feeling keeping you from enjoying routine activities? If so, you need to know more about separation anxiety disorder.

Separation anxiety is a psychological condition in which a person has excessive anxiety regarding separation from home or from people to whom he or she is emotionally attached. Studies have found that adult separation anxiety is more common than childhood separation anxiety. Separation anxiety symptoms include:

• Recurring distress when separated from the subject of attachment such as hometown, families and friends
• Ongoing worry about losing the subject of attachment
• Persistent, excessive worry that some event will lead to separation from a major attachment
• Excessive fear about being alone without the subject of attachment
• Inability to fall asleep without being near a major attachment figure
• Recurrent nightmares about separation
• Ongoing physical symptoms such as dizziness, headaches, nausea, or palpitations when there is separation or anticipated separation
• These symptoms last more than 4 weeks

It seems socially acceptable for children to experience separation anxiety. Leaving home and separating from parents are big transitions for children, and they often get empathy and support from others. Adults may lose their cool if they display symptoms of separation anxiety as a result of changing jobs or moving. Many of us overlook the fact that separation anxiety is a symptom of a co-morbid condition. Research indicates that those suffering from separation anxiety have higher risks for developing ADHD, bipolar disorder, panic disorder, and other mental illnesses.

We tend to cling to familiar faces and routines, and run from uncertainties and risks. But leaving the old and starting the new often lead to exciting opportunities. If we embrace such adventurous experience, separation anxiety is just a short-term psychological reflex for the new transition. There is nothing quirky about acknowledging the anxiety. Actually, recognizing the condition alerts us to let go of our attachment to the past, and continue to strive for the best.

Early intervention for separation anxiety helps achieve successful recovery. Behavioral therapy includes exercises to help face the anxiety. Cognitive therapy first helps one identify thoughts that may trigger anxious feelings, then develops coping strategies. Psychodynamic therapy encourages separation anxiety sufferers to talk about underlying fears and worries. Besides seeking help through professional therapies, people can try meditation to calm their hyperactive inner energy. The most effective way to cope with separation anxiety is to establish a strong bond with the new environment. The moment we attain gratification in our new job, and build trust in our new relationship, we come to realize that we find an island of peace and stability in the raging surf. Then, anxiety disappears by itself.

As life challenges go, anxiety caused by separation is rather minuscule. There is no need to feel solemn when we leave the present comfort to venture into the future radiance. ☺


(This blog is dedicated to my dear friend Ceci. Bon Voyage!)

Bones need calcium, you need these

We all know that calcium is an essential mineral for growth and maintenance of bones and teeth. Strong bones can enhance our physical activities, and protect our heart, lungs and brain from injury. Weak bones increase the risks of fracture, osteoporosis and height loss. What does calcium do in the body? Why do bones need calcium nourishment? Where can we find natural calcium ingredients?

Calcium is among the major minerals (calcium, magnesium, phosphorus, sodium, chloride and potassium) required by the human body. 99 percent of calcium deposited in the body can be found in the bones and teeth, while the remaining 1 percent is stored in blood, muscle and the fluids between body cells. Calcium supports the structure of bones and teeth. It helps regulate blood vessel expansion and contraction, muscle contraction, hormone and enzyme secretion, and signal transmission throughout the nervous system. Obviously, calcium is a vital constituent of the body.

Bones, as living organisms, have cells and flowing body fluids. They are continuously renewed and remodeled with constant resorption (calcium transfer from bone fluid to the blood) and deposition of calcium into newly formed bones. The rate of resorption and calcium deposition changes as people grow. Elderly, especially postmenopausal women, experience more bone breakdown than bone formation. This leads to bone loss and causes arthritis, osteoporosis, and height loss. Besides biological factor, lifestyle factors such as physical activity, protein and alcohol consumption affect the function of calcium in the body. The optimal amounts of daily calcium intake for different age groups are shown below to help you determine how much calcium you need.

Newborn to 6 months: 210mg/day
6 to 12 months: 270mg/day
1 to 3 years: 500mg/day
4 to 8 years: 800mg/day
9 to 18 years: 1,300mg/day
18 to 50 years: 1,000mg/day
Over 50 years: 1,200mg/day

It is widely known that dairy products such as milk, yogurt and cheese are good sources of calcium. In the United States, the Department of Agriculture’s Food Guide Pyramid recommends that people two years and older consume two to three servings of dairy products every day to meet the body’s calcium demand. FYI, one serving is equal to one cup (8 oz) of milk, or 8 oz of yogurt, or 1.5 oz of natural cheese, or 2 oz of processed cheese.

However, not everyone is able to eat dairy products. Some people are allergic to dairy products. Many non-Indo-European descents are lactose intolerant. Vegans do not consume dairy products for health and ethical reasons. Fortunately, there are plenty of alternative healthy foods as great sources of calcium. If you like soy milk, try Silk, Provamel, and Plamil fortified with calcium. Green leafy vegetables with low oxalate level are as good as or even better than calcium from cow’s milk. They include kale, tofu, zuccini squash, green peas, broccoli, okra, and alfalfa sprouts. Other natural sources of calcium are seaweeds like kelp and wakame, nuts and seeds like almonds and sesame, watercress, black molasses and beans. If you are interested in knowing more foods with high calcium content, visit the USDA National Nutrient Database for Standard Reference at http://www.nal.usda.gov/fnic/foodcomp/search/

Proper diet and physical activity strengthen the bones. Adequate calcium intake helps maintain a healthy body. Although it is recommended to replenish calcium each day, too much calcium intake may do more harm than good. Excessive calcium deposited in the body increases the risk of developing kidney stones. No more than 500mg calcium should be taken at a time because the body absorbs less amount of calcium with increasing supply of calcium.

Physiognomy: one of human basic instincts

“I have yet to meet a man as fond of high moral conduct as he is of outward appearances.”
By Confucious, China's most famous philosopher, and political theorist, 551-479 BC

We are all well aware that appearance is overrated, but most of us make decisions subconsciously based upon physiognomy, judging the appearance of a person or an object, without reference to his/her or its underlying characteristics. The prettiest girl at high school receives a large number of prom invitations, even though few boys know about her personality. Some Porsche fans prefer the car’s distinctive look to its momentum. No matter how hard people try to make informed decisions through gathering substantial information, it is undeniable that human basic instincts are beyond rationality sometimes.

The meaning of physiognomy can be traced back to its Greek roots. “Physis” means body or nature, and “gnomon” means judge or interpreter. Physiognomy is an anatomy term for a person's general physical appearance and shape, particularly the person’s face. It also refers to a subfield of psychology that studies the judgment of a person or an object's outer appearance to provide insights into their character or personality. There are abundant observation and thorough research done on physiognomy. Malcolm Gladwell, the best-selling author of the book “Blink,” presents interesting cases in the book about “adaptive unconscious” behaviors driven by physiognomy. One of his illuminating studies is that CEOs of Fortune 500 companies on average are three inches taller than American men whose average height is around 5 feet 9 inches (not to mention majority of them are Caucasians). Gladwell suggests that although there is no “deliberate prejudice” inside the board room, people naturally see a positive correlation between leadership ability and physical stature. If you are curious about his finding on the average height of big companies’ CEOs, read about “Why do we love tall men?” at http://gladwell.com/blink/blink_excerpt2.html

With 2008 presidential election approaching, social and political scientists began to discover what factors influence Americans’ choice for our next president. Physiognomy is among the determinants of getting elected. Richard Conniff, a writer for New York Times, Smithsonian, The Atlantic and National Geographic, recently published the article “Facial Discrimination”, which can be found at http://conniff.blogs.nytimes.com. Conniff discussed how facial stereotypes may increase Mitt Romney’s chance of winning the presidential election for Romney’s handsome and mature look. Historically, some citizens voted for candidates with attractive physical appearance, regardless of preached political strategies. Nowadays, we can easily view candidates’ activities on CNN and YouTube to ‘reinforce’ our basic instinct of physiognomy. Is this for better or for worse? It will probably take another four years to find out.