A Group Effort

by Cape Cod and the Islands Magazine

Lactation Tea

They say that it takes a village to raise a child, and the same certainly holds true for raising a healthy child. While there’s plenty that parents can do at home to help kids maintain an optimal weight, I agree with experts who believe that we must also address childhood obesity at a policy level. For instance, schools should receive better funding for physical education classes and healthier lunch programs, and city planning boards should address the lack of “green space” for outdoor activities in many communities. I’d also like to see Congress work with the U.S. Food and Drug Administration and Federal Trade Commission to regulate food marketing aimed at children. And our government needs to revamp the Farm Bill, which currently doesn’t subsidize foods like fruits and vegetables.

T hese and other changes would go a long way toward making healthy foods more accessible and affordable, while encouraging exercise and limiting kids’ exposure to junk food. Other policy changes could also help reduce rates of childhood obesity, say experts. For an analysis in the November 2014 issue of the American Journal of Preventive Medicine, researchers examined the potential effects of three policy initiatives on childhood obesity: after-school physical activity programs, a $0.01-per-ounce sugarsweetened beverage excise tax, and a ban on childdirected fast food TV advertising. They predicted that a tax on sugar-sweetened beverages such as sodas, energy drinks, sweet teas, and sports drinks would reduce obesity in adolescents more than the other policies, and would also generate significant revenue for additional obesity prevention strategies.

You can make your voice heard by contacting your state and local representatives about childhood obesity and joining advocacy groups such as the Center for Science in the Public Interest (cspinet.org) and the Environmental Working Group (ewg.org).

Coping With Common Concerns

Children and teens are more prone to certain disorders, from the mild (ear infections) to the serious (meningitis). Here’s my advice for preventing and treating some common conditions in kids.

Acne

Acne often has a hormonal basis, which is why it’s so prevalent in adolescents. Stress, a family history of acne, and use of certain hair and skin products or medications can also contribute to acne.

In general, diet doesn’t cause acne, but it may play a small part in its development. In the large Nurses Health Study II, Harvard researchers found that women who consumed more than three servings of milk products a day when they were teens were 22 percent more likely to report having acne than those who drank milk just once a week or less. Those who drank skim milk had an even higher risk of developing acne. Although more research is needed, it may be worth eliminating dairy from your child’s diet to see if it helps. I also recommend following an anti-inflammatory diet that is rich in fruits, vegetables, and fish.

As for treating pimples, over-the-counter products that contain benzoyl peroxide can be effective. You might also experiment with calendula products (made from an ornamental flower) or tea tree oil, both of which may benefit skin. And consider consulting a practitioner of traditional Chinese medicine: This healing system can be very successful at treating acne with herbs and other measures.

Adhd

“I won’t apologize for having ADH—Oh, look: A squirrel.” So goes a popular Internet joke that satirizes people with attention-deficit/ hyperactivity disorder (ADHD). These days, it’s almost trendy to say you have the condition, whether you have trouble juggling tasks at work or would rather watch a mindless reality show than read a book. For many adults struggling with concentration and attention, the cause may not be ADHD but rather a normal reaction to an overload of information and an increasing amount of digital distraction. Children believed to have ADHD may instead have other issues, such as learning disabilities or simple immaturity: Studies have found that the youngest children in a kindergarten class are significantly more likely than the oldest to be diagnosed with the condition. It’s possible that some students said to have ADHD are simply too young for their grade level. (For more on getting an accurate diagnosis, see “Is It ADHD?” on page 52.)

That said, ADHD is a very real condition that can be quite challenging for those who suffer from it. According to the U.S. Centers for Disease Control and Prevention, an estimated 11 percent of American children have been diagnosed with the condition—a number that has steadily risen over the last decade. And it isn’t a disorder of childhood that necessarily goes away with time: A study published last year in Pediatrics found that only about a third of people who had ADHD as children were free of symptoms by adulthood.

That’s not surprising, as there appears to be many contributing factors. While the primary cause remains elusive, the condition is likely the result of a combination of genetics and environmental influences. For instance, there’s evidence to suggest that exposure to pesticides and other toxins may play a role. Studies show that children who have high urinary levels of organophosphate pesticide metabolites are twice as likely to have ADHD as those with lower levels. Other research has linked exposure to cigarette smoke, alcohol, lead, and even certain food additives and dyes to a greater risk of ADHD.

Conventional doctors typically use stimulant medications such as Ritalin and Adderall to treat ADHD. Despite its designation, this class of drugs can have a calming effect, improving the ability to focus and reducing hyperactivity. ADHD drugs can be very effective in some people. But they aren’t right for everyone—and they aren’t benign.

All of them can cause side effects, including insomnia, anxiety, irritability, decreased appetite, and physical or verbal tics. It’s still not clear how, or if, their long-term use affects a child’s developing brain. We don’t know how effective they are in the long run, either. Studies have found that the majority of children who take medication to treat their ADHD still have clinically significant symptoms. I believe that ADHD drugs are grossly overprescribed, and recent research appears to support my concern: One study found that 90 percent of medical specialists who diagnose and treat the problem in preschoolers aren’t following the American Academy of Pediatrics (AAP) guidelines for the disorder. In fact, one in five specialists prescribe medication as a first-line approach for ADHD, even though the AAP recommends behavioral therapy as the initial treatment.

Is It ADHD?

An Integrative Approach

Fortunately, ADHD often responds very well to integrative approaches. The following measures have been found to be helpful for kids diagnosed with ADHD and can be used in conjunction with prescription medications and individual or family therapy. Some of the strategies may even benefit those without ADHD who simply have difficulty focusing.

Diet. Dietary changes can have a profound effect. Junk food—especially high-sugar items—spike blood glucose levels and may make symptoms worse. Many patients have dramatic results when they start eating a healthy diet or avoid foods they’re sensitive to. One major culprit: artificial dyes and other food additives. Studies show that even kids without ADHD tend to exhibit hyperactive behavior after consuming foods that contain artificial colors.

Some experts also believe that ADHD is the result of an allergy or sensitivity to certain foods, particularly dairy products, wheat, corn, soy, eggs, and peanuts. While there’s no evidence that a diet free of these substances can consistently help with the condition, it may be worth eliminating them for a period of time to see if symptoms lessen or resolve. One recent study of 100 children, published in The Lancet, found that those who followed an elimination diet for five weeks showed improvement. For best results, work with your doctor or a nutritionist.

Symptoms of ADHD include difficulty staying focused and paying attention, difficulty controlling behavior, and hyperactivity. But be aware that a slew of other issues, including anxiety, depression, boredom, learning disabilities, undetected vision or hearing problems, and difficulties at school can be mistaken for ADHD. For this reason, it’s imperative that your child receives a thorough examination and diagnosis from a pediatrician, neurologist, or psychiatrist. (Although an evaluation for ADHD should take up to two hours, some providers prescribe medication after just 15 minutes of an initial visit, says Dr. Newmark.)

If your child is diagnosed with ADHD, ask about the integrative approaches in this article. I also urge you to ensure that your child’s needs are being addressed appropriately at school. Sometimes relatively simple school interventions can make a pronounced difference. Above all, employ consistent and positive behavior management at home. Children with ADHD are often subject to almost constant and ongoing criticism. Focus on what they do well, not just the areas of difficulty.

Exercise. Regular physical activity has a natural calming effect; it also raises levels of the neurotransmitters norepinephrine and dopamine, which are involved in focus and attention. In fact, research suggests that kids with ADHD who exercise several times a week gain improvements in their motor skills, behavior, and ability to process information. Martial arts (such as tai chi and karate) may be especially beneficial. These techniques can improve self-discipline, boost concentration, and slow the restless cascade of intrusive thoughts. Outdoor activities can be helpful, too. Some studies link exposure to “green space,” such as parks, forests, and other natural settings, to improved concentration.

Mindfulness. If focusing on the here and now seems like an impossible goal, it’s probably because your child is already trying to pay attention to several different things at once. Information overload from computers, television, video games, smartphones, tablets, and other technology forces us to attend to more than one thing at a time, to multitask. The supposed ability to multitask—rapidly switching from one activity to the next, then back again—is a badge of honor for many people, but it may be doing more harm than good. Investigators now believe that multitasking may seem efficient, but the practice of concomitantly addressing tasks actually takes more time, and results in more mistakes, than simply focusing on and completing one task at a time.

Mindfulness-based stress reduction (MBSR) can help retrain our brains to stay focused. The term refers to the various forms of practice that involve cultivating a calm awareness of one’s body and mind— in other words, keeping your attention on your experience of the present moment. Preliminary research suggests that mindfulness can help increase the ability to concentrate, even when other stimuli are competing for our attention. For more information, I recommend Wherever You

Go, There You Are by Jon Kabat-Zinn, PhD. I also like Kabat-Zinn’s Guided Mindfulness Meditation Series 1 CDs.

Neurofeedback. Not surprisingly, study participants with ADHD have been found to exhibit patterns of lower activity in regions of the brain associated with attention, alertness, and self-control. To help address these abnormal patterns, some therapists use a technique called EEG neurofeedback in both children and adults. In this approach, kids perform various tasks while their brainwave patterns are monitored via sensors and translated into tones, lights, or other cues. They then try to influence their brainwaves and other nervous system activity to yield the desired cue, usually by playing a computerbased game.

Research shows that kids who receive neurofeedback training have improved attention, and some studies suggest that it may be as effective as stimulant medications at reducing symptoms of ADHD. One downside: This technique can be time-consuming and expensive (up to $150 per session), and in many cases is not covered by insurance. For more information, visit the website of the Association for Applied Psychophysiology and Biofeedback (aapb.org).

Supplements. I believe that every child and adult with ADHD can benefit from taking a daily omega-3 fatty acid supplement (1 to 2 g a day). Deficiencies of the minerals iron, zinc, and magnesium have also been linked to ADHD, so it’s prudent to check blood levels of zinc and iron and supplement on a physician’s recommendation if necessary. A daily multivitamin may be helpful as well.

Allergies and Asthma

Allergies and asthma are quite common conditions in children. The good news: They respond well to integrative approaches and lifestyle changes. Asthma is a chronic inflammatory condition characterized by repeated episodes of airway obstruction and associated with an exaggerated airway response to a variety of inhaled stimuli. Although the cause is unknown, such factors as allergies, increased stress, respiratory infections, and exercise can worsen asthma. It can also occur without any obvious triggers.

Allergies are due to misplaced immunity against an irritant that’s not really a threat to health. Allergic responses are learned responses that can be unlearned. The goal of treatment should be to convince the immune system that it can coexist peacefully with the substances it is reacting to. In young children, it’s important to try to limit exposure to potential irritants of the immune system.

My principal recommendation for patients with asthma and allergies (or both) is to follow an anti-inflammatory diet: Increase organic fruits and vegetables, and stay hydrated with lots of water. Avoid cow’s milk and cow’s milk products, processed foods, partially hydrogenated oils, white sugar, and white flour. I also recommend using standard medical treatment selectively and trying to avoid suppressive medications (such as oral steroids) as much as possible. Use mind/body approaches such as guided imagery or clinical hypnosis and experiment with homeopathy as well, since children respond favorably to this nontoxic form of treatment.

Autism

Autism is a spectrum of developmental disorders characterized by behavior limitations that include impaired social interaction, problems with spoken and unspoken communication, and unusual, repetitive, or severely limited activities and interests. These problems can range from mild to disabling. Related conditions include Asperger syndrome, Rett syndrome, childhood disintegrative disorder, and pervasive developmental disorder not otherwise specified (usually referred to as PDD-NOS). Between three and six children out of every 1,000 are estimated to have autism. Boys are four times more likely to be affected as girls.

The hallmark of autism is impaired social interaction. You might notice during infancy that your baby is unresponsive to people or will focus intently on one item to the exclusion of others for long periods of time. Sometimes, a child with autism may appear to be developing normally and then withdraw and become indifferent to others.

Is It a Food Allergy?

An estimated one in 13 children has a true allergy to a particular food. Common food allergens include milk, eggs, peanuts, tree nuts, shellfish, soy, and wheat. When true food allergies occur, the immune system reacts to a benign substance as if it were a harmful one and produces antibodies against it, releasing histamines and other compounds in the process. This causes symptoms such as a tingling mouth, hives, swollen tongue and throat, a drop in blood pressure, or even anaphylactic shock.

Food intolerance is much more common and may produce less serious but still uncomfortable symptoms (diarrhea, gas, headaches, or flushing). It may be due in part to a lack of enzymes needed to break down food. If you feel your child has a true food allergy or experiences symptoms of food intolerance, talk with your pediatrician about your concerns; he or she can arrange tests and offer advice.

These children may not respond to their names and may avoid making eye contact with others. They may not recognize social cues such as tone of voice or facial expression and, as a result, don’t grasp what others are thinking or feeling. They might not watch other people’s faces for clues to appropriate behavior and may not know how to play with other children. Many of these children engage in repetitive movements (rocking or twirling) or may hurt themselves by biting or by banging their heads. They tend to start speaking later than other children and may refer to themselves by name instead of “I” or “me.” Some speak in a sing-song voice only about a narrow range of topics.

Many children with autism have a reduced sensitivity to pain but are abnormally sensitive to sound and touch. As a result, they may resist being cuddled or hugged. They appear to be at higher-than-normal risk for epileptic seizures, Tourette syndrome, learning disabilities, and attention-deficit disorder.

The cause of autism is still unclear, but researchers suspect that both genetics and environment contribute to the disorder. They have identified a number of genes associated with it, and studies have found irregularities in several regions of the brain in autistic people. Some research suggests part of the problem may be abnormal levels of serotonin or other brain chemicals. If so, this could mean that autism stems from disruption of fetal brain development due to defects in genes that control brain growth and regulate how neurons communicate with each other. But these are theories that have yet to be proved. In-utero exposures to harmful chemicals may be a factor. Although the age of the parents, and especially the age of the father, has been recently linked to increased rates of autism, research has confirmed that parental practices after birth are not to blame.

There is no cure for autism. Instead, treatment focuses on helping children develop social and language skills and on family counseling for parents and siblings coping with an autistic child. Sometimes, physicians prescribe antidepressants to treat symptoms of anxiety, depression, or obsessivecompulsive disorder that can occur among autistic youngsters. Other drugs that may be useful are antipsychotic medications for severe behavioral problems, anticonvulsants to treat seizures, if any, and stimulant drugs (used to treat attention-deficit disorder) to help lessen hyperactivity and impulsiveness.

Integrative Approaches

Some studies suggest that autistic behavior may stem from allergies or intolerances to the proteins in milk (casein) and in wheat and other grains (gluten). Possibly, some children with autism can’t completely break these proteins down into amino acids. Instead, fragments of these proteins (peptides) get into the bloodstream and central nervous system before eventually being eliminated from the body. Several groups of researchers have identified these peptides in urine samples from children with autism. Some are chemically similar to morphine and, in theory, may be the agents that cause or contribute to autistic behavior. It is well worth trying a gluten-and-casein-free diet to see if it helps. Ample anecdotal evidence attests to marked improvement in some youngsters after foods containing gluten and casein were removed from their diets.

I also recommend making sure that children with autism get sufficient omega-3 fatty acids. Recent research indicates that supplementing the diet with these essential fats can help address autism as well as depression, bipolar disorder, and attention-deficit/hyperactivity disorder. Dietary sources of omega-3s include wild salmon, mackerel, herring, sardines, and sablefish (as well as specially fortified eggs). Omega-3 sources other than fish are few: walnuts, flaxseeds, hemp seeds, and the oils extracted from them and, to a lesser extent, soy and canola oils. But vegetarian sources alone cannot provide what the body needs.

Children with autism can also benefit from probiotics, products containing the helpful bacteria that normally inhabit the human digestive tract. Probiotics can help decrease leakage of peptides and other large molecules from the gut, thus potentially lessening the triggers for immune reactions that might have effects on brain function.

Colds

While there is no cure for the common cold, there are several things you can do to help make your young children more comfortable while the virus runs its course:

• To relieve a stuffy nose, use saline-only nose drops. Ask your pediatrician which ones to use, and never use over-thecounter nose drops that contain any medication.

• Clear a baby’s nose with a suction bulb.

Squeeze the bulb, gently put the rubber tip into the baby’s nostril, and slowly release the bulb. This works best for babies younger than six months.

• Use a cool-mist humidifier in the child’s room to moisten the air and clear nasal passages. Clean the humidifier often. (I recommend using distilled water, which has less potential to aerosolize contaminants and makes maintenance easier.)

• To relieve fever, use acetaminophen or ibuprofen. Ask your pediatrician for the correct dosage for you child’s age and weight. Don’t give aspirin, as it has been associated with Reye’s syndrome, a disease that affects the liver and brain.

• Make sure the child drinks plenty of fluids to prevent dehydration.

• If a cold does not go away or seems to worsen, call your pediatrician.

Echinacea has proven very helpful in adults but has been less well studied in children. Dr. Newmark recommends treating colds in kids with echinacea and zinc lozenges if they are old enough to suck them without swallowing or chewing them. (Some kids may not go for the way they taste, and they can cause nausea.) He also recommends extra vitamin C: 125 mg three times a day for children who weigh 20 to 29 pounds, 250 mg three times a day for those who weigh 30 to 59 pounds, and 500 mg three times a day for those who weigh more than 60 pounds. Effervescent, powdered forms of vitamin C can be dissolved in water to create pleasant-tasting drinks. Give the supplements at the first sign of a cold. Read product labels carefully and completely—avoid any products that contain artificial colors or sweeteners.

Keep in mind that otherwise healthy kids are pretty good at shaking off colds. Sometimes, all the medicine needed is extra sleep and plenty of vitamin-C-rich fluids. And remember that the best treatment for a cold is prevention. Make sure your children wash their hands regularly and avoid direct or indirect contact with people who have colds or fevers.

Ear Infections

In young children, middle-ear infections (otitis media) are so common as to be accepted as a normal part of growing up. They are also the bread and butter of allopathic pediatricians, who treat them with frequent courses of antibiotics and decongestants and sometimes with surgery. I prefer to take a more natural route. When performed by a trained practitioner, I’ve seen a simple osteopathic technique called cranial therapy end recurrent ear infections in children. In addition, I suggest eliminating all milk and milk products from the diet for at least three months to see if any benefits result. That means avoiding all dairy products as well as breads and other foods containing milk in any form. You can use soy, rice, and nut milks instead. Children who are old enough to gargle should be encouraged to do so frequently when they first notice the pain of an ear infection. Warm saline solution works fine; it promotes healing by bringing more blood to the Eustachian tube, which connects the ear with the throat.

One of the benefits of adulthood is the freedom to make decisions about our lives. Along with that autonomy comes the responsibility to make prudent choices—in what we eat, how we stay active, and how we manage stress, for example. For some people, healthy living comes naturally. Enjoying fresh, wholesome foods and a daily brisk walk are second nature. For others, practicing these positive approaches can be a struggle. For most, it takes time and a little discipline to establish healthy habits. In this section, you’ll learn how to achieve and maintain vibrant health through simple lifestyle changes. Incorporating these common-sense strategies can make a tremendous difference in your daily energy and outlook, and help ward off common health concerns, no matter what your current state of wellness.

Eating For Optimal Health

There’s no doubt that nutrition plays a powerful role in shaping our health and protecting us from disease. Unfortunately, the typical American diet tends to eschew antioxidant-rich fruits and vegetables, fish, and whole grains in favor of foods with higher calories but emptier nutritional profiles. The effects of our eating habits—particularly on our risk for chronic conditions—occurs through two major biologic pathways: inflammation and a related process called glycation. A diet high in manufactured and highly processed foods, fast foods, refined carbohydrates, and red meat and other animal-based products can intensify both pathways, in turn raising your odds of developing disease.

Putting Out the Fire

Once a novel concept, the risks and effects of chronic, inappropriate inflammation are now well known. A wealth of research suggests that a broad range of common conditions are rooted in chronic inflammation, which predictably occurs when your body’s equilibrium of pro- and anti-inflammatory forces is out of balance.

Inflammation isn’t always a negative thing: In fact, it’s the cornerstone of the body’s healing response, allowing the immune system to deliver more blood, nourishment, and defensive activity to an area that is injured or under attack. And while this inflammatory reaction can produce painful symptoms, it’s necessary for repair and regeneration. If you can’t produce enough inflammation when it’s needed, you are vulnerable to infection; if you produce too much, you suffer from allergy and autoimmunity as well as the long-term problems associated with chronic inflammation that serves no purpose. Left unchecked, such purposeless chronic inflammation appears to be the primary contributor to many serious conditions, including cardiovascular disease, cancer, and Alzheimer’s disease. It is even associated with obesity.

Chronic inflammation is largely tied to lifestyle, and one of the strongest correlations is with food choices—particularly consumption of fats and carbohydrates.

When you eat certain essential fats, your body produces hormones called prostaglandins, which help regulate inflammation. Some fats, such as omega-6 fatty acids and trans fats, induce the production of prostaglandins that can increase inflammation, while others, like omega-3 fatty acids, decrease it. Both types are necessary to keep the potential for inflammation in proper balance. Unfortunately, most Americans choose to eat a diet that promotes chronic inflammation— and their health suffers.

Not So Sweet

Your choice of fats isn’t the only dietary factor you should focus on. Glycation, an intricate chemical reaction that occurs when sugars and proteins interact with each other, also promotes inflammation. When sugar bonds with lipid (fat) or protein molecules, it triggers a reaction that forms compounds called advanced glycation end products, or

AGEs. This process can be observed outside the body during high-temperature cooking of fats and sugars, resulting in browning or caramelizing. As you might imagine, these foods—such as donuts, French fries, and barbecued meats—tend to be unhealthy. But what happens when AGEs are formed inside your body is even more disturbing.

Glycation is the first step in a series of chemical reactions that are set into motion when you consume rapidly digesting carbohydrate foods that quickly raise blood sugar. Whenever blood sugar spikes or remains high, glycation reactions occur and AGEs form. AGEs promote inflammation directly and also indirectly, by cross-linking (deforming) proteins and turning them into pro-inflammatory agents. Along with diabetes, glycation and AGEs have now been implicated in a host of chronic diseases, such as Alzheimer’s disease, cardiovascular disease, and stroke. Fortunately, there’s much you can do to stem glycation and inflammation, chiefly by making intelligent food choices.

Choose the right fats. Opt for extra-virgin olive oil (EVOO) and other sources of monounsaturated fat, which counteract inflammation, as your main fat. (High-quality EVOO also contains a unique anti-inflammatory agent, oleocanthal, which gives a peppery bite.) Increase your consumption of omega-3 fatty acids, which are found in some varieties of oily, cold-water fish; freshly ground flaxseed; walnuts; hemp; and fortified eggs.

Eliminate unhealthy fats. Polyunsaturated vegetable oils (such as safflower, sunflower, corn, and soy oil) are rich in omega-6 fatty acids, which promote inflammation, as do the trans fats in margarine, vegetable shortening, and partially hydrogenated oils. Avoid them and any manufactured foods containing them. We need both omega-6 and omega-3 fats to keep pro- and anti-inflammatory forces in balance, but most of us are getting far too much of the former and not enough of the latter.

Color your world. The colorful hues of fruits and vegetables serve as visual cues to the protective phytonutrients they contain. These include antioxidants, which help neutralize free radicals, the highly reactive byproducts of metabolism that may contribute to inflammation. Choosing fresh produce in a variety of colors is the best way to take advantage of these health-protective compounds.

Limit refined carbohydrates. Foods made with flour and sugar can cause rapid increases in blood sugar, which favors the abnormal reactions between proteins and sugars that result in pro-inflammatory AGEs. Eliminate refined carbs in favor of whole grains whenever possible.

Focus on plant-based protein. Red meat and dairy products tend to be high in unhealthy saturated fat, and regular consumption of these American favorites has been linked to a number of diseases. Along with chicken, red meat and dairy are also high in arachidonic acid, a pro-inflammatory fatty acid.

The Anti-Inflammatory Diet Pyramid (included in my books) does not exclude high-quality cheeses and yogurt but stresses the importance and benefits of plant-based sources of protein, such as whole soy and other legumes. Spice things up. Using turmeric, ginger, and some types of peppers can add depth of flavor to your meals and provide natural anti-inflammatory protection.

Wet your whistle. Sip pure water, or drinks that are mostly water (tea, very diluted fruit juice, sparkling water with lemon), throughout the day. Avoid sweetened and artificially sweetened beverages. Use filtered water, or install a home water purifier or distiller if your tap water tastes of chlorine or other contaminants.

On The Move

atients often ask me, “How much exercise do I need? How often should I get moving?” The simplest answer is that you should engage in some form of aerobic activity every day that makes your heart beat faster. For maximum benefit to your cardiovascular system, this should be continuous and sustained for more than a few minutes. My recommendation is to work toward the goal of performing 30 minutes of aerobic activity at least five days a week. If 30 minutes seems like a lot, compare it to how much time you spend each day sitting and being inactive.

There’s good reason to do aerobic exercise. It conditions our heart and arteries and our respiratory systems. It increases stamina and general fitness. It promotes cleansing of the blood by stimulating circulation and perspiration. It gives a sense of strength, capability, and well-being, in part by releasing feel-good endorphins. Aerobic exercise increases the flow of oxygen to all organs, enabling them to work more efficiently; burns calories; strengthens the immune system; lowers serum cholesterol; and tones the nervous system. It is the type of exercise most people neglect and need to concentrate on first.

Yet despite the undeniable benefits of exercise, too many people quit, become injured, or simply find the process unenjoyable. Here’s how to make aerobic exercise an ongoing, safe, and rewarding part of your life.

• Any aerobic exercise is better than no aerobic exercise. I would be happy to see you doing even a few minutes of it on a regular basis, but if you want to experience all the benefits, please try to perform some continuous aerobic activity for 30 minutes a day, on average, five days a week.

• Work up to this level gradually and at your own pace, especially if you have not been exercising.

• Remember also that I am recommending an average amount of activity over time. It is not the end of the world if you miss a day or two here and there. You can make it up later. Feeling bad about missing exercise isn’t productive—I’d rather you use a missed day to strengthen your resolve to get back in the game.

• Find other ways to fit physical activity into your day, such as using stairs more often and parking farther from your destinations to walk more.

• Always warm up before you get into the full swing of aerobic activity. The best warm-up is a slowed-down version of the activity you are about to perform. For example, walk, run, or cycle in slow motion. You will see many people stretching as a warm-up, but this does not prepare muscles for aerobic exercise as well as slow movement does. Stretching should be done after exercise.

• Give yourself a few minutes to cool down at the end of the activity. Repeat the same movements in slow motion.

• If you have never exercised, get a medical checkup before you start an exercise program. If you have a history of heart trouble or high blood pressure, or a strong family history of such problems, a cardiac stress test may be in order.

• Stop exercising immediately if you develop dizziness, lightheadedness, fainting, chest pains, or difficulty breathing. Get a medical checkup promptly.

Walk This Way

Walking is an ideal form of aerobic exercise. It offers the great advantage of requiring no skill or practice. Everyone knows how to do it, and the only equipment you need is a good pair of shoes. You can walk outdoors or indoors (in shopping malls, for example). It is probably the safest option of all, with the least chance of injury. The main drawback is that you can easily fail to do it strenuously enough to get the conditioning benefits of exercise. Aerobic walking cannot be casual or intermittent, and it takes a little more time than the other options. You should be able to walk about three miles in 45 minutes. If, after building up to that, you still do not get a good workout, you will have to walk faster, do some uphill walking (long, gradual hills are best), or carry hand weights. (Never use ankle weights, which can stress joints and lead to injury.)

It’s important to maintain good posture during walking exercise, and swinging the arms opposite to the movement of the legs makes for a better stride. Walking with special poles (like ski poles) is another option. Athletic supply stores can give you advice about good walking shoes. The right shoes are as essential for aerobic walking as for running. If you become accomplished at walking, you can join walking tours throughout the world or look into race walking, an advanced technique taught at some fitness clubs.

Run for Your Life?

Running has become very popular in our society in recent years. The main appeal of this form of exercise is its intensity. It promotes fitness quickly and efficiently and burns more calories than other activities, making it attractive to people who want to control their weight. Because of its intensity, running releases endorphins in many people, creating the so-called runner’s high.

However, running has some potentially serious disadvantages that you should consider before choosing to do it on a regular basis. Running traumatizes the body, especially joints in the legs, knees, and back, as well as the kidneys. You can minimize this possibility by taking several precautions. Never run on concrete, for example. If possible, run on cinder tracks or dirt paths. Asphalt is not as bad as concrete but not as good as dirt. Always wear well-made running shoes designed to minimize shock to the joints, and get a new pair whenever your present ones start to wear out. Women should wear athletic bras or other breast supports. Warm up before you start a run, not by stretching but by running in slow motion.

Above all, listen to your body. If you develop pain in any joints, stop running or cut down on it until you determine the reason for the pain. I have seen too many people who ignored warning signals of this sort and now are unable to run at all because of damage to vertebrae, hip joints, and knees. Of course, this caution applies to any form of physical activity, but because running subjects the body to so much trauma, it is of special importance.

Running also seems more open to abuse than other forms of aerobic exercise, probably because of its stressful nature and consequent effect on the endorphin system. Many people run addictively—that is, with a compulsive quality that takes over their lives. In Tucson during the burning hot days of May and June,

I often see middle-aged men running on city streets in the midday sun with looks of agony on their faces. They must believe they get more benefit from an aerobic workout if they make it as torturous as possible. I should not have to tell you that this idea is foolish. The extreme stress of running in heat can damage the body, especially the cardiovascular and urinary systems. Be sure to replace fluids if you run in hot weather and sweat a lot. Also try not to run on streets with heavy traffic. You can inhale a lot of exhaust fumes, especially when your breathing is stimulated by aerobic exercise.

If outdoor running is not an option, you can run indoors on an automatic treadmill. Fitness clubs usually have these machines, and you can buy one for the home. Many models allow you to vary speed and incline and give you continuous information about your work output on a video display screen. Treadmills greatly reduce the possibility of injury, because the running surface has the proper springiness for safety. I find them quite boring, though, and it’s often an effort to entertain myself while using them. Try listening to music or audiobook to keep yourself engaged.

Stay Strong

Strength training works muscles against resistance, either with machines or with free weights. It increases muscle bulk by a simple physiological principle: Use any muscle more, and it will increase in size; stop using it, and it will decrease. If I find myself in a health club, I usually perform a circuit of the weight machines and some work with free weights, because this activity feels good to me. You might want to do the same.

One benefit of working muscles against resistance is that it will increase your bone density, providing an antidote to the hormonal and metabolic changes that can cause calcium loss and development of osteoporosis. Women become susceptible to this debilitating disease earlier than men, but women who have good habits of weight-bearing exercise have more protection than those who do not. Weight lifting is only one kind of weightbearing exercise; aerobic activities like running, dancing, and brisk walking also strengthen bones while they condition your heart and lungs. Another benefit of strength training is that increased muscle mass correlates with increased metabolism and the ability to burn calories.

That’s a Stretch

Stretching is a totally natural conditioning exercise that improves the tone and health of muscles; limbers up tendons, ligaments, and joints; changes the dynamics of the nervous system; and just feels good. You can learn a lot about our need to stretch by watching dogs and cats do it. All of us tend to stretch after being in one position for a long time, and students of the human body tell us we ought to make a habit of stretching in opposite ways from the positions we spend the most time in during the day. For instance, if you work leaning over a desk, when you get home you should spend a few minutes with your head, neck, and shoulders arched backward.

Muscles contain stretch receptors, special groups of cells that inform the central nervous system about their state of tension. This may be why stretching can change our level of arousal and mood. Stretching feels good, but it is a sensation that borders on both pleasure and pain. Although some kinds of formal stretching exercises, like yoga, may seem painful when you first try them out, your perception of the sensations will change fairly quickly if you practice.

Stretching is so natural that you can easily invent your own forms of it. If you feel the need to do it formally, you can find stretch classes at many fitness clubs (aerobics classes usually include some preliminary stretching, too), or you can learn from books. I strongly recommend that you stretch frequently, especially if you suffer from stiff muscles or spend a lot of time sitting or working in one position.

Yoga is one popular form of stretching, but it does much more for the body than just stretch muscles. In India, this ancient practice is a philosophical-religious system for attaining unity of consciousness. The physical aspect of it, known as hatha yoga, includes a number of asanas, or poses. These are what most of us think of when we hear the word yoga, and these are what most yoga instructors in the West teach. In the larger context, the yoga asanas are intended to facilitate concentration and meditation by quieting the body and nervous system. They are not meant to be an end in themselves, since it is possible to become very proficient at the postures without making any progress at the more important job of learning to still the mind. You can learn yoga from books, but it is easier to learn it from a teacher. Yoga classes are widely available through health clubs, community centers, and universities.

You can practice on your own once you learn the basics, and you do not need to spend any specified amount of time at it.

Making Exercise a Habit

No matter how much you try to make it fun, and no matter what the experts tell you about how great you will feel, when you first start regular aerobic exercise, you will probably dislike it. Developing this healthy living habit takes time and effort. It will be difficult in the beginning, and time may move much more slowly than you’d like. You must force yourself to stick to your routine during this stage. A common pitfall is to forgo exercise on days when you feel tired and lethargic because you think you do not have enough energy for it. A secret, known to those who have become habitual exercisers, is that effort creates energy. Don’t wait for energy to come when you are tired; create it by expending effort. You can easily prove to yourself that this principle works. Just try it.

The inner voice that says you don’t have time for exercise is lying. You can make time for it once you realize its priority in an overall program of preventive health maintenance and healthy living. In fact, regular exercise, by giving you more energy and a greater sense of well-being, will help you work more efficiently so that you use your time better and have more to spare. I promise you that eventually you will move beyond the initial stage into a different relationship with aerobic activity. It will make you feel good both physically and mentally, at first after you finish exercising and later while you are doing it as well. Days without exercise will not feel quite right or complete. Then you will know that your good habit has begun to take solid form, and the chance of your abandoning the program will be much diminished.

Keeping Stress Under Control

We can no more eliminate stress from our lives than we can eliminate tension from our muscles. If muscle tension dropped to zero, we would fall to the ground in a shapeless heap. If all stress disappeared, we would not be alive. Stress is inherent in our interactions with the world around us and, unless it becomes overwhelming, it keeps us growing and developing. Stress really has two aspects: one external and one internal. The internal aspect of stress is our reaction to the obstacles and reverses of living. If we become anxious, fearful, angry, or depressed about them, those states can certainly do us harm. Internalized stress keeps the mind agitated, throws the nervous system out of balance, interferes with the functioning of the immune system, and fosters the many stressrelated disorders so common in our society.

The external aspect is what we see as the cause of tension. While it is always worth trying to change external situations that are destructive, keep in mind that you have a choice in how you allow situations to affect you. In time, you can learn to change your reactions to them. Simply making changes to what you see as the external aspect of stress (such as getting a new job, moving, or ending a relationship) does not necessarily help you develop the skills for managing future problems any better. Therefore, it is also important to learn how to relax and protect yourself from the harmful effects of stress. If you feel you experience a lot of daily stress, consider the following contributors— each can increase or prolong stressful reactions. Choose one, and try eliminating it for a period of time to see how the change affects your stress levels, then try eliminating another.

Caffeine and Other Stimulant Drugs

Stimulant substances can often make us more jumpy, anxious, and fearful, and interfere with relaxation, rest, and sleep. Caffeine isn’t just found in coffee, energy drinks, and colas—it is an ingredient of many over-the-counter and prescription drugs. If you want to lower your level of internal stress and develop your ability to relax and let go of external annoyances, a good place to begin is to eliminate caffeine and its related compounds from your life. Because of their action on the sympathetic nervous system, all stimulants—whether natural or synthetic, or in the form of beverages or pills—are obstacles to relaxation.

Sound

With its profound influence on the nervous system, it is no surprise that some kinds of sound increase our level of arousal and make us tense and anxious. Music has special power to infiltrate and affect consciousness—it’s often difficult to ignore sounds that directly and forcefully push the nervous system away from calmness and centeredness. In a way, choosing which sounds to let into your consciousness and which to exclude is like making choices about your mental nutrition. If you want to be excited, stimulated, sexually aroused, or prepared for physical violence, by all means listen to the readily available sounds that move you toward those states. If you want to relax and dissipate the tension resulting from external stress, don’t make it harder by exposing yourself to those influences.

News

News reports can also profoundly affect your mental state. They are designed to increase anxiety, give you new possibilities for worry, and play on your desire for emotional stimulation. Notice the effect that news has on your mental equilibrium. Like caffeine addiction, news addiction is a major roadblock to learning to relax. Experiment with breaking the news habit, then use your power of choice to tune into news selectively and consciously.

Agitated Minds

Moods can be contagious, and being around individuals who are agitated will affect your level of agitation. A kind of resonance takes place in the realm of consciousness. If you are in the presence of calm, centered people, your internal tension often diminishes and allows you to let go of some of your stress without making any effort to do so. If you are in the presence of people who are excited, angry, or anxious, you will naturally move toward those states. Pay attention to your internal responses to the people you associate with. As much as possible, try to avoid the company of agitated minds.

Breathing Through Stress

In many languages, the words for spirit and breath are one and the same (Sanskrit: prana; Hebrew: ruach; Greek: pneuma; Latin: spiritus). Breathing is the bridge between mind and body, the connection between consciousness and unconsciousness, the movement of spirit in matter. Breath is the key to health and wellness, a function we can learn to regulate and develop in order to improve our physical, mental, and spiritual well-being. Breathing is special in several respects: It is the only function you can perform consciously as well as unconsciously, and it can be a completely voluntary act or a completely involuntary act, as it is controlled by two sets of nerves, one belonging to the voluntary nervous system, the other to the involuntary (autonomic) system. Breath spans these two systems.

Most of us don’t breathe in a manner that takes full advantage of the nourishing, health-giving properties of the act. Knowing how to perform simple breathing techniques can help lower your blood pressure, calm a racing heart, or help your digestive system without taking drugs. Breathing has direct connections to emotional states and moods—observe someone who is angry, afraid, or otherwise upset, and you will see a person breathing rapidly, shallowly, noisily, and irregularly. You will find it difficult to be upset if your breathing is slow, deep, quiet, and regular. You cannot always center yourself emotionally by an act of will, but you can use your voluntary nerves to make your breathing slow, deep, quiet, and regular, and the rest will follow.

When learning how to breathe, begin by closing your eyes for a few minutes. Practice moving your breath. Keep your back straight. Begin with a deep, audible sigh, then quietly inhale and see how slow, deep, quiet, and regular you can make your breathing and still have it feel perfectly comfortable. You should feel that you are getting enough air with no sense of not getting enough air. Do this for at least eight breaths, then open your eyes and breathe normally. This is a simple exercise but an effective one, and you should perform it often.

Next, pay attention to your exhalation. If you watch people breathe, you will see that most of them use effort to inhale but none to exhale. Exhalation is usually passive and takes less time than inhalation. When you breathe this way, you do not move nearly as much air in and out of your lungs as you can. The more air you move, the more you promote health, because the functioning of all systems of the body depends on delivery of oxygen and removal of carbon dioxide. To get more air into your lungs, concentrate on getting more air out of them by attending to exhalation.

At the end of a normal breath, try squeezing more air out. You will be using your intercostal muscles to do this, and you will feel the effort as they compress the rib cage. Try to make your exhalation as long or even slightly longer than inhalation. Whenever you think of it, practice this technique of extending exhalation and developing your intercostal muscles.

Coping With Common Conditions

Anumber of conditions become more likely to develop with age, so it makes sense to do all that you can to protect yourself against them now, whether you’re 25 or 45. Here’s how to harness the power of integrative medicine to ward off three common health concerns.

Help for Your Heart

Cancer may seem more frightening to many of us, but cardiovascular disease remains the leading cause of death for American men and women. I personally have some genetic susceptibility to the condition: My grandmother on my father’s side had coronary artery disease and angina. My father had a mild heart attack when he was 49 years old and his father died of a heart attack at 51. My father lived to be 81, but he underwent two coronary bypass operations. He also smoked, ate a relatively unhealthy diet, and was fairly sedentary from middle age on.

This knowledge of my family history has made me more aware of my own cardiovascular health, and I do whatever I can to lower my risk of heart disease. I believe the root of coronary artery disease is chronic inflammation, which can, in turn, influence the major risk factors associated with cardiovascular problems, including high blood pressure, high cholesterol and high homocysteine, atherosclerosis (narrowing of the arteries), and insulin resistance. The same prudent lifestyle measures can moderate all of these risk factors, so protecting your heart and blood vessels is not as complicated as you might imagine.

Diet

• Put out the fire. Because chronic inflammation appears to have a strong impact on cardiovascular health, I recommend that everyone follow the antiinflammatory eating plan outlined earlier in this section.

• Choose carbs wisely. Select foods that rank low on the glycemic index (GI), an indicator of how quickly carbohydrates are converted to blood sugar. Lowranking carbohydrates include sweet potatoes, winter squash, and beans. You should also be aware of glycemic load (GL), a measure closely related to GI that takes into account how many grams of carbohydrate a normal serving contains. Research shows that choosing foods with a low GL may prevent the development of type 2 diabetes, a major risk factor for heart disease. Be sure to eliminate sugary beverages, including soda and fruit juice; all sugars promote inflammation and obesity, and increase the risk of developing cardiovascular conditions.

• Eliminate trans fats. Found in many margarines and in most processed and junk foods, these heartdamaging fats can reduce levels of HDL (“good”) cholesterol and raise levels of LDL (“bad”) cholesterol. If you see “partially hydrogenated oil” listed in the ingredient list on any food label, find a healthier substitute.

• Say “yes” to soy. Consuming excessive animal protein has been shown to raise levels of homocysteine, a toxic amino acid linked to a greater risk of heart disease, while the protein contained in whole soy foods, such as tofu, tempeh, soy milk, and whole soy beans, can lower cholesterol levels. Try to incorporate two daily servings of whole-soy-based foods into your meals.

• Seek out seafood. Because of compelling evidence linking the omega-3 fatty acids in fish to a lower risk of stroke, arrhythmia, and heart attack, the American Heart Association recommends eating fish at least twice a week. Focus on wild cold-water fish that are high in omega-3 fatty acids, such as Alaskan salmon and sardines.

• Eat the rainbow. There’s good evidence that eating five or more daily servings of fruits and vegetables may significantly lower the risk of coronary heart disease, heart attack, and stroke, probably because of the phytonutrients they contain. Research also links produce consumption to lower blood pressure and a decreased risk of type 2 diabetes.

• Fit in fiber. Studies have shown that people who eat about three daily servings of whole grains have up to 30% lower risk of developing type 2 diabetes and coronary heart disease, and a greatly decreased risk of having an ischemic stroke, compared to those who rarely or never consume these foods. Other research shows that whole grains—such as oats, brown rice, bran, barley, bulgur, and kasha—can help lower total and LDL cholesterol and reduce the odds of developing atherosclerosis. Opt for products that contain actual whole or cracked grains rather than those made with flour, even “whole-grain flour,” which has a high GI rating.

Long-term studies also suggest that both men and women who eat beans (dried or fresh, not canned), peas, and other legumes at least four times a week have a significantly lower risk of coronary heart disease than those who consume only one weekly serving. Beans are rich in soluble fiber, which lowers cholesterol, as well as the B vitamin folic acid, which reduces levels of homocysteine, and magnesium and potassium, which help maintain healthy blood pressure. The primary reason to avoid canned beans is that they tend to be high in sodium.

• Shake the salt. Excessive sodium intake has been linked to high blood pressure and heart disease. Avoid processed meals and canned foods, taste foods before you salt them, don’t add salt while cooking, pass over foods that are visibly salted, and read labels carefully, as salt is hidden in just about everything. Aim for no more than 1,500 mg of sodium per day.

• Get spicy. Salt can easily be replaced with herbs and spices that add both flavor and health benefits. For example, garlic has been shown to lower cholesterol levels. It also has a modest beneficial effect on blood pressure, potentially helping to relax blood vessels. Eat one or two raw or very lightly cooked cloves a day. (Mash them and let them sit for 10 minutes before using them to maximize their benefits.) And consider adding more chili peppers to your meals. Capsaicin, the fiery substance that gives peppers their heat, has been found to have a number of heartprotective properties: Research suggests that it may help reduce blood cholesterol levels and block the action of a gene that regulates the constriction of arteries. This allows more blood to flow through them.

Exercise

Regular exercise helps protect against cardiovascular disease in several ways: It decreases inflammation, improves cholesterol levels and insulin resistance, lowers blood pressure, helps maintain a healthy weight, and keeps blood vessels flexible. All told, people who are physically active have a 45 percent lower risk of developing cardiovascular disease than do sedentary people. You can help prevent heart problems by following the fitness advice in this guide. Be sure to check with your doctor before beginning a new exercise problem, particularly if you already have heart disease.

MIND/BODY

Stress is a reality of life, but uncontrolled stress can raise blood pressure, as well as elevate cholesterol levels. Practice breath work, meditation, guided imagery, visualization, or another relaxation technique, and stay social.

Supplements

• Coenzyme Q10. This antioxidant helps prevent the oxidation of LDL cholesterol, maintain healthy blood vessels, protect against clots and plaque rupture, and support optimal functioning of the heart muscle. It’s a must if you take cholesterollowering statin drugs, which interfere with the body’s natural production of CoQ10.

• Fish oil. The omega-3 fatty acids in fish and fish oil supplements have been shown to help lower triglyceride levels, increase HDL cholesterol, decrease inflammation and blood clotting, and keep blood vessels healthy.

• Magnesium. Higher insulin and blood sugar levels are associated with low plasma magnesium levels, and animal studies suggest that adding magnesium to the diet can help decrease insulin resistance.

• Chromium. This micronutrient helps stabilize blood sugar, may improve serum lipid profiles, and also may help the body utilize glucose and burn fat. The most effective form to use is GTF chromium.

Memories Are Made of These

Perhaps more than any type of physical limitation, suffering from mental difficulties and deficits seems to be the most-feared aspect of getting older. The specter of Alzheimer’s disease and other types of cognitive decline is very real: According to recent estimates, about 5.1 million Americans have Alzheimer’s disease, and that number is expected to grow to 7.7 million by 2030. Some loss of memory function is normal as we age, but you shouldn’t confuse that with Alzheimer’s.

The two major categories of memory are short-term and longterm. Short-term memory includes remembering the names of people you recently met or where you just put your car keys. Information stored in long-term memory includes events that occurred years ago, such as the name of your third-grade teacher, what you wore to your prom, or where you worked during your summer breaks from college.

As we get older, we experience a gradual loss of brain cells. This can affect the efficiency of the way we store and retrieve information. Short-term memory progressively declines, sometimes causing difficulty in recalling details of recent events as well as a diminished ability to learn. Memory loss from aging— forgetting someone’s name or misplacing your car keys—does not necessarily get worse over time.

On the other hand, dementia is a progressive decline in mental ability, affecting memory, thinking, awareness, judgment, attention span, and learning. Although dementia usually develops after age 60, it is not a natural part of aging. Alzheimer’s disease is the most common form of dementia. Multi-infarct dementia, caused by successive “mini” strokes that gradually affect brain tissue, is also common. Alzheimer’s disease begins slowly, and gets progressively worse over time. There is a gradual decline in memory, the ability to keep track of time, and the ability to recognize people, places, and objects. It becomes more and more difficult to find and use the appropriate words. Often, there are also changes in personality. In contrast, multi-infarct dementia typically has a more predictable, step-like progression. The good news: A growing body of evidence suggests that we can protect our brain against memory loss.

Diet

• Quench inflammation. Chronic inflammation and oxidative stress appear to contribute to the risk of Alzheimer’s disease, and controlling inflammation may be protective. Recent research has found that older people with higher levels of vitamins B, C, D, and E and omega-3 fatty acids in their blood perform better on mental acuity tests and exhibit less of the brain shrinkage typical of Alzheimer’s. On the other hand, a higher intake of trans fats (found in baked and fried foods, margarine, fast food, and junk food) is associated with consistently worse cognitive performance. Follow the anti-inflammatory diet described earlier in this section, and try to cut back on sweets: Animal research has shown that a diet high in sugar may affect insulin receptors in the brain and worsen spatial learning and memory skills.

• Cook right. Opt for cooking methods that rely on lower temperatures, as highheat cooking such as grilling favors the formation of advanced glycation end products, or AGEs, carcinogenic compounds that have also been linked to Alzheimer’s disease.

• Go fishing. Research suggests that omega-3 fats may slow the growth of two distinct brain lesions that are hallmarks of Alzheimer’s disease: A study in mice found that the omega-3 fatty acid DHA can delay the development of protein “tangles” in brain cells. DHA also reduces levels of beta-amyloid, another protein that can cluster in the brain and form plaques. Wildcaught Alaskan salmon, sardines, herring, and sablefish are excellent sources of omega-3s, yet are relatively low in potential environmental toxins.

• Pick produce. More research is needed, but recent studies in animals suggest that diets rich in fruits and vegetables may help protect against both Alzheimer’s disease and Parkinson’s disease. A large study of older Japanese Americans also found that regular consumption of fruit and vegetable juices was associated with a decreased risk of developing Alzheimer’s disease. Other research indicates that berries, and blueberries in particular, may help prevent the inflammation in the brain that can lead to neuronal damage, as well as improve motor skills, reverse age-related short-term memory loss, and protect the brain from stroke damage.

• Spice it up. Clinical research indicates that extracts of the yellow spice turmeric block the formation of beta-amyloid, the substance responsible for the plaques that slowly obstruct cerebral function in Alzheimer’s disease. And population studies have consistently found lower rates of the disease in India, where people consume turmeric (typically in the form of curry dishes) with most meals.

• Sip green tea. Recent studies suggest that regular consumption of green tea may help protect against Alzheimer’s and other forms of dementia. EGCG, a powerful antioxidant in tea, appears to enhance learning and memory by improving object recognition and spatial memory.

• Have a heart. What’s good for the heart is also good for the brain. Follow my advice for cardiovascular health to help keep both organs running smoothly.