Memory is a complicated neurological process and our understanding has progressed rapidly over the last thirty years. Studies have shown associations between environmental factors and the brain’s ability to encode, store and retrieve information. Experts now understand how sleep, exercise, diet, botanical medicine and stress management can improve and protect memory.
Sleep
Sufficient sleep before and after learning is an essential element in committing new information to memory. In 2007, Harvard researchers examined the effects of sleep deprivation after new experiences. The study compared people who got enough sleep the night before learning new information to those who got insufficient sleep. Individuals who didn’t sleep enough had a compromised ability to remember the information they had learned. Even a single night of sleep deprivation caused impairment in the hippocampus, part of the brain’s limbic system that is responsible for encoding information to form new memories.
Physical Exercise
During physical activity, the movement of muscles increases circulation throughout the body. Regular aerobic exercise improves blood flow to the brain and strengthens the cardiovascular system, reducing the risk of deficits in memory and stroke (loss of neurological function following blood loss to the brain).
All physical activity can support a healthy memory, so the best exercise is one that you enjoy and practice often. However, some activities offer benefits besides better memory. Researchers at the McGill University in Montreal studied the health effects of tango dancing on thirty adults between the ages of 68 and 99 years. Half the participants joined a walking program and the other half took lessons for tango, a dance involving a series of complex movements. Both groups improved their scores on memory tests, but the tango dancers also experienced improved self-esteem, balance, coordination and multi-tasking ability.
Mental Exercise
When it comes to memory, mental exercise is as important as physical exercise. Older adults who read, play games, solve puzzles, take classes and learn new things have better memories than those who do not. The more you use your memory, the longer you will enjoy it, so spend at least 10 to 15 minutes every day exercising your brain.
Nutrition
Crucial constituents of brain cells, omega-3 fats like docosahexaenoic acid (DHA) are one of the most important nutrients for memory. Researchers have found that fish, the best source of DHA, is especially good at reducing risk of Alzheimer’s disease and slowing age-related cognitive decline. Many fish are contaminated with mercury and other hazardous pollutants, but in general, species with the lowest levels of toxins and the highest concentrations of DHA include wild salmon, herring, sardines and anchovies. To find the best choices in your area, search the Monterey Bay Aquarium’s Seafood Watch website: www.montereybayaquarium.org/cr/seafoodwatch.aspx. Raw nuts and seeds, including ground flax seed and borage oil, are good sources of omega-3 fats, but they do not contain DHA.
Other nutrients also play key roles in preserving memory. Antioxidants like vitamins C and E protect brain cells against damage from free radicals (reactive oxygen molecules). Studies have shown that flavonoids and polyphenols found in berries can prevent and reverse age-related cognitive decline. B vitamins are necessary for the production of neurotransmitters (chemical messengers in the brain) and myelin (a sheath around brain cells that facilitates cell-to-cell communication). B vitamins are also required for the to body eliminate homocysteine. This amino acid has been linked to Alzheimer’s disease and stroke (common causes of memory loss), as well as heart attack.
Colorful fruits and vegetables are the best source of these necessary nutrients. Choices that are especially good for brain health include blueberries, blackberries, black currants, strawberries, beans, peas, citrus fruit, spinach, kale, and dark green leafy vegetables like dandelion, mustard, beet, collard and turnip greens.
Botanical Medicine
Ginkgo biloba has been used as a medicine for thousands of years and studies have confirmed its cardiovascular benefits. In individuals with compromised circulation, it can improve memory by increasing blood flow to the brain. Evidence has shown that it can also slow certain types of dementia involving memory loss. In 2005, researchers in Poland studied twenty-seven adults with dementia related to Alzheimer’s disease, vascular dementia, or both. They were given Ginkgo extract for six months. The herb was well-tolerated and none of the participants showed loss of cognitive function.
Gingko biloba can increase the risk of bleeding, interfere with some medications, and at high doses, cause side effects like gastrointestinal upset and headaches. Individuals interested in taking Ginkgo should seek guidance from a doctor trained in botanical medicine.
Stress Management
Stress can have a negative affect on memory. Elevated levels of adrenal stress hormones called glucocorticoids can damage the memory center of the brain, the hippocampus. All cells need glucose to function, including brain cells responsible for memory. Glucocorticoids can inhibit the transport of glucose into hippocampal memory neurons. In 1991, researchers at Stanford University found that memory can be affected when stress hormones are elevated for four hours or longer.
Some acute stress is good, like preparing for an important speech or running a race. But when stress is chronic, it increases the risk of high blood pressure and cardiovascular disease, conditions that can lead to stoke and memory loss. Managing stress can be an important part of preserving memory and several effective options exist: exercise, yoga, meditation, breathing exercises, progressive muscle relaxation, and qi gong, among others.
Other Factors
While memory loss may be a normal part of aging, it may also be related to other factors, like Alzheimer’s disease, stroke, infection, head trauma or alcoholism. Individuals affected by these conditions, and those who suspect they may be, should talk to their doctors about treatment. These underlying causes of illness must be addressed before memory loss can improve.
REFERENCES
Bidzan L et al. [Preliminary assessment of ginkgo biloba (Ginkofar) in patients with dementia]. Psychiatr Pol. 2005 May-Jun;39(3):559-66.
Farooqui T and Farooqui AA. Aging: an important factor for the pathogenesis of neurodegenerative diseases. Mech Ageing Dev. 2009 Apr;130(4):203-15. Epub 2008 Nov 21.
McKinley P et al. Effect of a community-based Argentine tango dance program on functional balance and confidence in older adults. J Aging Phys Act. 2008 Oct;16(4):435-53.
Virgin CE Jr et al. Glucocorticoids inhibit glucose transport and glutamate uptake in hippocampal astrocytes: implications for glucocorticoid neurotoxicity. J Neurochem. 1991 Oct;57(4):1422-8.
Yoo SS et al. A deficit in the ability to form new human memories without sleep. Nat Neurosci. 2007 Mar;10(3):385-92. Epub 2007 Feb 11.
Multi-Vitamin-Mineral Supplements
Multi-vitamin-mineral formulas are the most popular nutritional supplements in the United States and experts estimate that up to half of all adults take them regularly. But studies have shown mixed results and consumers are concerned. Are they necessary? Are they safe? Who should take them? Are liquids better than capsules? Which brands are best? The following guide will answer these questions and more.
Foods First
Taking nutritional supplements is never a substitute for eating whole foods. Fruits and vegetables are the best sources of the vitamins and minerals our bodies need and most adults should eat seven to nine servings each day. (One serving of fruits and vegetables is one half cup, excluding raw leafy greens like lettuce, which require one cup per serving.)
Two exceptions exist: vitamins B12 and D are found primarily in animal products. Vitamin D is also found in small amounts in mushrooms and sunshine stimulates its production in the skin. Vitamin B12 can be found in trace amounts in sea vegetables and microalgaes but lab tests have shown that this form does not have the same activity as vitamin B12 from animal sources.
Comparing apples to apples and oranges to oranges, some are more nutritious than others. Foods grown in nutrient-rich soils are rich in nutrients and foods grown in nutrient-poor soils are poor in nutrients. After all, plants cannot absorb what is not in the soil. Nutrient depletion largely results from the use of chemical fertilizers that replenish only three of the many nutrients plants need to thrive. But farmers who use natural fertilizers, grow a variety of plants and rotate their crops actually enrich and improve the soil. Find these farmers and their nutritious fruits and vegetables at your local farmers’ market or join their CSA (community-supported agriculture).
Another benefit of produce from local farms is fresher food. Because fruits and vegetables begin to lose nutrients as soon as they are picked, those that travel hundreds or thousands of miles between farm and plate usually contain less vitamins than their freshly picked counterparts. Healthy adults eating plenty of local, fresh-picked fruits and vegetables – and those preserved at peak ripeness – and a minimal amount of animal products probably do not need to take a daily multi-vitamin-mineral supplement (MVMS).
Special Needs
For some, MVMS can provide extra insurance that nutritional needs are being met. People who benefit most include adults who do not eat at least seven servings of fruits and vegetables each day, growing children, couples who plan to conceive, pregnant and lactating women, and older adults whose ability to assimilate nutrients becomes less efficient with age. Individuals following a vegan diet should supplement as well because they are more likely to be deficient in vitamins B12 and D (depending on sun exposure). Individuals with increased needs for nutrients due to chronic medical conditions or prescription medications also benefit. Blood tests can measure levels of vitamins and minerals to determine if supplementation is necessary, and they can also be used to track progress after supplementation.
MVMS are not standardized and different products contain different combinations and concentrations of vitamins and minerals. People with special nutritional needs should ask their doctor for recommendations to ensure they are getting exactly what their bodies require.
Favored Forms
MVMS come in many forms: tablets, chewable tablets, capsules, gel capsules and liquids. Tablets can hold more ingredients but may also contain more fillers and binders to keep everything together. Some companies use animal-derived gelatin to encapsulate their formulas, so individuals avoiding animal products should seek supplements with cellulose capsules. For individuals with compromised gastrointestinal function, liquids and gel capsules are often easier to digest and absorb. Liquids, however, usually need to be refrigerated and may have shorter shelf lives.
Minerals are sometimes chelated (bound to an amino acid) to increase absorption. Because chelated minerals take up much more volume than minerals alone, MVM formulas containing chelates often require a larger daily dose, up to eight capsules per day. Forms most easily absorbed include aspartates, citrates, malates and picolinates.
Extra Ingredients
In addition to vitamins and minerals, some MVMS may contain ingredients like omega-3 fatty acids, probiotics (healthy intestinal bacteria), green tea and other herbs. These can be helpful for some people, but not for others. For example, many diets are deficient in omega-3 fats and could benefit from supplementation, but fatty acids found in fish oil can interfere with certain medications and high doses may increase the risk of bleeding in some individuals. Green tea is a powerful antioxidant and has been studied for its protective effects against cancer and other illnesses, but it also contains caffeine that can aggravate certain conditions like ulcers, anxiety and insomnia. Herbal medicines, including those added to MVMS, should only be taken under the guidance of a doctor trained in their use.
Other ingredients may be used in the manufacturing process, like fillers and binders, or added to improve flavor, appearance and palatability (especially in chewable and liquid products). Always read the list of additional ingredients on the label and avoid supplements containing sweeteners, colors and artificial flavors. Sensitive or allergic individuals should check for gluten, dairy, yeast, corn, soy or shellfish.
Careful Consumption
Because MVMS contain nutrients that require fat for absorption, like calcium and vitamins A, E and D, they should always be taken with food. Food stimulates the secretion of stomach acids, so taking these supplements at mealtimes can also improve the digestion and absorption of nutrients. If you can, spread the dose throughout the day unless directed otherwise.
Safety Questions
Because dietary supplements are regarded as food, the United States Food and Drug Administration does not have standards for testing and manufacturers are responsible for determining that the ingredients they use are safe. Consumer Lab, an independent company that tests supplements for safety, found problems with more than 30 percent of products they recently tested. Some MVMS contained too much of some nutrients, too little of others or dangerous ingredients like lead.
Recent Research
Earlier this year, the Archives of Internal Medicine published a study using data from the Women’s Health Initiative to evaluate potential benefits of supplementation in postmenopausal women. After investigating their use of MVMS, researchers found that the supplements made little or no difference in the women’s risk for common cancers, cardiovascular disease or death. However, there were no standards set for quality or consumption of MVMS and because the women were taking not all taking the same supplement, variations existed in the potency of the formulas and the frequency of their use. Benefits of MVMS cannot be dismissed by studies such as this.
Quality Concerns
High quality MVMS may be expensive, but price isn’t always an indicator of quality. When selecting supplements, choose products that list important information on the label: expiration date, lot or batch number, name and address of the manufacturer, and the scientific name, quantity and part (root, leaf, flower) of any plant ingredient. To ensure that products have been tested by an independent lab and found to contain the ingredients listed on the label, look for brands with seals from Consumer Lab, the United States Pharmacopeia (USP), the National Nutritional Foods Association (NNFA) or National Sanitation Foundation (NSF) International. But keep in mind that such certification does not guarantee the manufacturers started with high quality raw ingredients or tested the supplements in clinical trials. Direct questions like these to the manufacturer or ask a knowledgeable practitioner to recommend reputable brands.
Foods First
Taking nutritional supplements is never a substitute for eating whole foods. Fruits and vegetables are the best sources of the vitamins and minerals our bodies need and most adults should eat seven to nine servings each day. (One serving of fruits and vegetables is one half cup, excluding raw leafy greens like lettuce, which require one cup per serving.)
Two exceptions exist: vitamins B12 and D are found primarily in animal products. Vitamin D is also found in small amounts in mushrooms and sunshine stimulates its production in the skin. Vitamin B12 can be found in trace amounts in sea vegetables and microalgaes but lab tests have shown that this form does not have the same activity as vitamin B12 from animal sources.
Comparing apples to apples and oranges to oranges, some are more nutritious than others. Foods grown in nutrient-rich soils are rich in nutrients and foods grown in nutrient-poor soils are poor in nutrients. After all, plants cannot absorb what is not in the soil. Nutrient depletion largely results from the use of chemical fertilizers that replenish only three of the many nutrients plants need to thrive. But farmers who use natural fertilizers, grow a variety of plants and rotate their crops actually enrich and improve the soil. Find these farmers and their nutritious fruits and vegetables at your local farmers’ market or join their CSA (community-supported agriculture).
Another benefit of produce from local farms is fresher food. Because fruits and vegetables begin to lose nutrients as soon as they are picked, those that travel hundreds or thousands of miles between farm and plate usually contain less vitamins than their freshly picked counterparts. Healthy adults eating plenty of local, fresh-picked fruits and vegetables – and those preserved at peak ripeness – and a minimal amount of animal products probably do not need to take a daily multi-vitamin-mineral supplement (MVMS).
Special Needs
For some, MVMS can provide extra insurance that nutritional needs are being met. People who benefit most include adults who do not eat at least seven servings of fruits and vegetables each day, growing children, couples who plan to conceive, pregnant and lactating women, and older adults whose ability to assimilate nutrients becomes less efficient with age. Individuals following a vegan diet should supplement as well because they are more likely to be deficient in vitamins B12 and D (depending on sun exposure). Individuals with increased needs for nutrients due to chronic medical conditions or prescription medications also benefit. Blood tests can measure levels of vitamins and minerals to determine if supplementation is necessary, and they can also be used to track progress after supplementation.
MVMS are not standardized and different products contain different combinations and concentrations of vitamins and minerals. People with special nutritional needs should ask their doctor for recommendations to ensure they are getting exactly what their bodies require.
Favored Forms
MVMS come in many forms: tablets, chewable tablets, capsules, gel capsules and liquids. Tablets can hold more ingredients but may also contain more fillers and binders to keep everything together. Some companies use animal-derived gelatin to encapsulate their formulas, so individuals avoiding animal products should seek supplements with cellulose capsules. For individuals with compromised gastrointestinal function, liquids and gel capsules are often easier to digest and absorb. Liquids, however, usually need to be refrigerated and may have shorter shelf lives.
Minerals are sometimes chelated (bound to an amino acid) to increase absorption. Because chelated minerals take up much more volume than minerals alone, MVM formulas containing chelates often require a larger daily dose, up to eight capsules per day. Forms most easily absorbed include aspartates, citrates, malates and picolinates.
Extra Ingredients
In addition to vitamins and minerals, some MVMS may contain ingredients like omega-3 fatty acids, probiotics (healthy intestinal bacteria), green tea and other herbs. These can be helpful for some people, but not for others. For example, many diets are deficient in omega-3 fats and could benefit from supplementation, but fatty acids found in fish oil can interfere with certain medications and high doses may increase the risk of bleeding in some individuals. Green tea is a powerful antioxidant and has been studied for its protective effects against cancer and other illnesses, but it also contains caffeine that can aggravate certain conditions like ulcers, anxiety and insomnia. Herbal medicines, including those added to MVMS, should only be taken under the guidance of a doctor trained in their use.
Other ingredients may be used in the manufacturing process, like fillers and binders, or added to improve flavor, appearance and palatability (especially in chewable and liquid products). Always read the list of additional ingredients on the label and avoid supplements containing sweeteners, colors and artificial flavors. Sensitive or allergic individuals should check for gluten, dairy, yeast, corn, soy or shellfish.
Careful Consumption
Because MVMS contain nutrients that require fat for absorption, like calcium and vitamins A, E and D, they should always be taken with food. Food stimulates the secretion of stomach acids, so taking these supplements at mealtimes can also improve the digestion and absorption of nutrients. If you can, spread the dose throughout the day unless directed otherwise.
Safety Questions
Because dietary supplements are regarded as food, the United States Food and Drug Administration does not have standards for testing and manufacturers are responsible for determining that the ingredients they use are safe. Consumer Lab, an independent company that tests supplements for safety, found problems with more than 30 percent of products they recently tested. Some MVMS contained too much of some nutrients, too little of others or dangerous ingredients like lead.
Recent Research
Earlier this year, the Archives of Internal Medicine published a study using data from the Women’s Health Initiative to evaluate potential benefits of supplementation in postmenopausal women. After investigating their use of MVMS, researchers found that the supplements made little or no difference in the women’s risk for common cancers, cardiovascular disease or death. However, there were no standards set for quality or consumption of MVMS and because the women were taking not all taking the same supplement, variations existed in the potency of the formulas and the frequency of their use. Benefits of MVMS cannot be dismissed by studies such as this.
Quality Concerns
High quality MVMS may be expensive, but price isn’t always an indicator of quality. When selecting supplements, choose products that list important information on the label: expiration date, lot or batch number, name and address of the manufacturer, and the scientific name, quantity and part (root, leaf, flower) of any plant ingredient. To ensure that products have been tested by an independent lab and found to contain the ingredients listed on the label, look for brands with seals from Consumer Lab, the United States Pharmacopeia (USP), the National Nutritional Foods Association (NNFA) or National Sanitation Foundation (NSF) International. But keep in mind that such certification does not guarantee the manufacturers started with high quality raw ingredients or tested the supplements in clinical trials. Direct questions like these to the manufacturer or ask a knowledgeable practitioner to recommend reputable brands.
Cooking With Kids
Good nutrition is important for everybody, but it is especially essential for children during their years of growth and development. Unfortunately, kids can be picky eaters and they aren’t always interested in eating vegetables or trying new foods. But sharing the kitchen may make a difference. In a 2008 research study at Columbia University, children involved in meal preparation were more likely to try new foods, enjoy the foods they cooked, and eat those foods again in the future. If they’re not in the kitchen yet, follow these simple steps to get your kids cooking.
Assign Appropriate Tasks
Adults should always perform or supervise steps involving stovetops and sharp edges, but there are plenty of tasks well suited to young cooks. After they wash their hands with warm, soapy water, children can wash produce and scrub vegetables with a brush. They can measure ingredients and help with stirring, mixing, whisking, mashing and tossing. Kids can use salad spinners and timers. They can peel citrus fruit and assemble fruit kebobs. Those too young to handle knives can use scissors to cut green leafy vegetables and herbs like lettuce, chard, kale, basil and sage. Older children can also help keep the kitchen clean by wiping counters, washing and drying dishes.
Shop Together
Children are more likely to try new foods they pick out themselves, so take your kids to the farmers’ market and the grocery store. Let them pick out fruits, vegetables, beans and whole grains they are interested in eating or cooking. If you don’t know how to cook something your child selects, look it up and learn how to prepare it together. If you have a garden, involve your kids in the process, from planting seeds and tending plants to harvesting and cooking what you grow.
Engage the Senses
When planning meals with kids in mind, aim to engage their senses with a variety of aromas, colors, tastes and textures. Everyone should eat a rainbow of fruits and vegetables every day – red, orange, yellow, green, purple – and kids can have fun keeping track. Use color and texture to introduce new tastes. For example, a child who likes pureed peas may also like pureed spinach or other green foods.
Add Healthy Fat
Fat is an important nutrient and we cannot live without it. It is necessary for the absorption of fat-soluble vitamins in foods, including vitamins A and E in fruits and vegetables. Additionally, fat carries flavor and can make foods that kids usually find unappealing more attractive. Toss steamed vegetables with a little bit of organic butter. Grate some aged Parmesan cheese over roasted vegetables. Drizzle salads with extra virgin olive oil or incorporate it into dressings and vinaigrettes. Spread almond butter on apple slices or use it as a dip for celery and carrot sticks. Or let kids dip pieces of fruit into organic whole milk plain yogurt mixed with a few drops of honey.
Appoint a Salad Maker
Making salads is a great job for kids. They can wash produce, tear lettuce leaves, use a scissors to cut chives and scallions, toss everything together and sprinkle raw nuts and seeds on top. Teach them to make their own vinaigrette by adding extra virgin olive oil, vinegar, Dijon mustard, sea salt and pepper to a clean glass jar and shaking it up until all of the ingredients are thoroughly combined. Assigning salad duty to a willing child will not only ensure that a healthy serving of vegetables will be part of every meal, but it can also make young cooks more enthusiastic about eating greens and allow them to exercise their creativity.
Offer Variety
Because food preferences in children are shaped by what their parents and caregivers make available, especially before the age of four, they should be exposed to a wide variety of whole foods. Unless kids have food allergies, their diet should include fruits, vegetables, whole grains, beans, raw nuts and seeds, nontoxic fish and seafood, and pasture-raised meat and animal products like eggs, milk, yogurt and cheese. To find nontoxic fish and seafood, search by species or geographical location on the website of the Monterey Bay Aquarium’s Seafood Watch Program: http://www.montereybayaquarium.org/cr/seafoodwatch.aspx.
Don’t Negotiate
Unless children have a medical or religious reason to avoid certain foods, don’t offer to make extra dishes to satisfy picky eaters. Parents and caregivers should decide which foods children eat and children should decide how much they eat, given the choices they have. Only offer healthy foods, and if kids are hungry, they will eat.
Be Patient
Encourage your children to try new things, but don’t force them to eat what they don’t want. Even if a child doesn’t like or doesn’t want to try a food, continue to offer it. Be patient because it may require several attempts, a dozen or more, before children become interested in trying new foods. Forcing kids to eat things they don’t like can make matters worse, creating negative associations that cause them to continue avoiding the foods. Instead, help them learn to cook things that are unfamiliar or unappealing so they will be more willing to try them.
Set a Good Example
Kids can be curious creatures. If they see their parents and caregivers consistently cooking and eating a wide variety of healthy whole foods, chances are that eventually they will want to try those foods too. But if children see their parents eating processed foods and snacks, like cookies and potato chips, those are the foods they will ask for. So skip the junk food and be a good role model.
Assign Appropriate Tasks
Adults should always perform or supervise steps involving stovetops and sharp edges, but there are plenty of tasks well suited to young cooks. After they wash their hands with warm, soapy water, children can wash produce and scrub vegetables with a brush. They can measure ingredients and help with stirring, mixing, whisking, mashing and tossing. Kids can use salad spinners and timers. They can peel citrus fruit and assemble fruit kebobs. Those too young to handle knives can use scissors to cut green leafy vegetables and herbs like lettuce, chard, kale, basil and sage. Older children can also help keep the kitchen clean by wiping counters, washing and drying dishes.
Shop Together
Children are more likely to try new foods they pick out themselves, so take your kids to the farmers’ market and the grocery store. Let them pick out fruits, vegetables, beans and whole grains they are interested in eating or cooking. If you don’t know how to cook something your child selects, look it up and learn how to prepare it together. If you have a garden, involve your kids in the process, from planting seeds and tending plants to harvesting and cooking what you grow.
Engage the Senses
When planning meals with kids in mind, aim to engage their senses with a variety of aromas, colors, tastes and textures. Everyone should eat a rainbow of fruits and vegetables every day – red, orange, yellow, green, purple – and kids can have fun keeping track. Use color and texture to introduce new tastes. For example, a child who likes pureed peas may also like pureed spinach or other green foods.
Add Healthy Fat
Fat is an important nutrient and we cannot live without it. It is necessary for the absorption of fat-soluble vitamins in foods, including vitamins A and E in fruits and vegetables. Additionally, fat carries flavor and can make foods that kids usually find unappealing more attractive. Toss steamed vegetables with a little bit of organic butter. Grate some aged Parmesan cheese over roasted vegetables. Drizzle salads with extra virgin olive oil or incorporate it into dressings and vinaigrettes. Spread almond butter on apple slices or use it as a dip for celery and carrot sticks. Or let kids dip pieces of fruit into organic whole milk plain yogurt mixed with a few drops of honey.
Appoint a Salad Maker
Making salads is a great job for kids. They can wash produce, tear lettuce leaves, use a scissors to cut chives and scallions, toss everything together and sprinkle raw nuts and seeds on top. Teach them to make their own vinaigrette by adding extra virgin olive oil, vinegar, Dijon mustard, sea salt and pepper to a clean glass jar and shaking it up until all of the ingredients are thoroughly combined. Assigning salad duty to a willing child will not only ensure that a healthy serving of vegetables will be part of every meal, but it can also make young cooks more enthusiastic about eating greens and allow them to exercise their creativity.
Offer Variety
Because food preferences in children are shaped by what their parents and caregivers make available, especially before the age of four, they should be exposed to a wide variety of whole foods. Unless kids have food allergies, their diet should include fruits, vegetables, whole grains, beans, raw nuts and seeds, nontoxic fish and seafood, and pasture-raised meat and animal products like eggs, milk, yogurt and cheese. To find nontoxic fish and seafood, search by species or geographical location on the website of the Monterey Bay Aquarium’s Seafood Watch Program: http://www.montereybayaquarium.org/cr/seafoodwatch.aspx.
Don’t Negotiate
Unless children have a medical or religious reason to avoid certain foods, don’t offer to make extra dishes to satisfy picky eaters. Parents and caregivers should decide which foods children eat and children should decide how much they eat, given the choices they have. Only offer healthy foods, and if kids are hungry, they will eat.
Be Patient
Encourage your children to try new things, but don’t force them to eat what they don’t want. Even if a child doesn’t like or doesn’t want to try a food, continue to offer it. Be patient because it may require several attempts, a dozen or more, before children become interested in trying new foods. Forcing kids to eat things they don’t like can make matters worse, creating negative associations that cause them to continue avoiding the foods. Instead, help them learn to cook things that are unfamiliar or unappealing so they will be more willing to try them.
Set a Good Example
Kids can be curious creatures. If they see their parents and caregivers consistently cooking and eating a wide variety of healthy whole foods, chances are that eventually they will want to try those foods too. But if children see their parents eating processed foods and snacks, like cookies and potato chips, those are the foods they will ask for. So skip the junk food and be a good role model.
Exercising on a Budget
As concerns about the economy continue to mount, money-saving strategies take center stage. People who once paid premium prices for private gym memberships and personal trainers are now seeking budget-friendly alternatives. Fortunately, many exist. From not-for-profit gyms to exercising at home or outdoors, frugal fitness opportunities abound.
Not-For-Profit Fitness Centers
Gym memberships at not-for-profit organizations like the YWCA and YMCA are usually much less expensive than those at for-profit fitness centers. Many offer options to fit any budget, from yearly or monthly memberships to day passes and single classes. Financial assistance may also be available for those who qualify.
Facilities, classes and programs at the “Y” vary by branch but many are comparable to more expensive private gyms. Fitness centers usually include free weights, resistance equipment and exercise machines like treadmills, stair steppers, elliptical trainers and stationary bicycles. Most have group exercise classes as well, such as spinning, yoga, pilates, aqua exercise, step and dance-based fitness classes. Some branches offer martial arts instruction, racquetball and squash courts, swimming pools, whirlpools, saunas, steam rooms, indoor running tracks, basketball courts and a complimentary orientation session with a personal trainer for new members. Many have programs tailored to children, teens, pregnant women, adults and seniors. Amenities like sundecks, coat checks, juice bars, complimentary towels, and laundry and spa services may be missing, but the savings can be substantial. To find a local Y near you, visit www.ywca.org or www.ymca.net.
City parks and recreation programs may also offer indoor fitness facilities at reduced rates. The New York City Department of Parks and Recreation offers a standard gym membership for only fifty dollars per year, and membership at centers with indoor pools for seventy-five dollars per year. Starting at age fifty-five, seniors pay only ten dollars annually and youth under the age of eighteen receive free membership. For more information, visit www.nycgovparks.org/facilities/recreationcenters. Several centers are available in each borough.
The Great Outdoors
Find free exercise opportunities in parks and other open spaces. Facilities can include baseball diamonds, soccer fields, disc golf courses, running tracks, hiking trails, paths for walking and in-line skating, and tennis, volleyball and basketball courts. Some offer seasonal facilities like swimming pools and beaches, kayak and canoe rentals, ice-skating rinks and trails for cross country skiing and snow-shoeing. Free fitness classes, after school athletics and instructional sports clinics may also be available. Contact your local city and state parks to learn about options near you. For information about activities, facilities and programs in parks across New York City, visit www.nycgovparks.org.
You can also get creative and make the park your gym. Design your own workout for free using equipment commonly found in parks and playgrounds. Do pull-ups on the uneven bars to strengthen arms. Hang from the monkey bars, tighten your core (torso) muscles and lift your knees toward your chest to strengthen abdominal muscles. Do push-ups on park benches or lower your body off the seats for tricep dips. Use any open space to perform lunges and squats. Find a patch of soft green grass to do abdominal crunches, practice yoga or stretch muscles after you work out.
When exercising outside, it is especially important to stay hydrated. Unless your doctor tells you otherwise, drink an extra sixteen ounces of water an hour or two before physical activity and bring plenty of water with you to drink during your workout. During warm months, avoid the hottest part of the day and wear sunscreen on exposed skin.
Home Exercise Equipment
With minimal investment, you can get a great workout at home. Exercise programs exist for every fitness level and interest. Whether you want to learn yoga or follow an advanced step routine, they can be a good source of motivation and instruction. Look for programs on television and DVD. Recorded materials may even be available at your local library free of charge.
Other inexpensive essentials include resistance bands and jump ropes. Jumping rope adds an aerobic component to your workout and improves balance and coordination. Because it is a weight-bearing exercise, it can strengthen bones as well. Resistance bands can be used to stretch and strengthen muscles in all areas of the body. They can even be utilized to mimic exercises that are traditionally done using resistance machines or free weights, like bicep curls, tricep extension, chest press, lunges and squats. Resistance bands and jump ropes are small and portable, making them perfect for travel. Bring them with you when you workout in the park or take trips away from home.
Activities of Daily Living
Take more time to do the active things you need to do daily. If you take public transportation, get off the bus or subway a stop or two early and walk the rest of the way to your destination. If you drive, park your vehicle further away, either a few blocks down the street or at the back of the parking lot. Take the stairs instead of the elevator and run errands by walking whenever you can. Instead of taking the dog out for a short bathroom break, walk your pet for a half hour or more at least once each day. If you have outdoor space, plant a garden or expand the one you have. Physical activity is just one benefit; free organic food is another.
Permission From Your Doctor
Before starting any new exercise, get permission from your doctor. Also consider scheduling a session or two with a personal trainer to develop a fitness program tailored to your ability, needs and goals. Learn the exercises from an expert so you know how to do them correctly, reducing your risk of strain and injury, and then perform them on your own. For most people, this one-time initial investment will be well worth the cost.
Not-For-Profit Fitness Centers
Gym memberships at not-for-profit organizations like the YWCA and YMCA are usually much less expensive than those at for-profit fitness centers. Many offer options to fit any budget, from yearly or monthly memberships to day passes and single classes. Financial assistance may also be available for those who qualify.
Facilities, classes and programs at the “Y” vary by branch but many are comparable to more expensive private gyms. Fitness centers usually include free weights, resistance equipment and exercise machines like treadmills, stair steppers, elliptical trainers and stationary bicycles. Most have group exercise classes as well, such as spinning, yoga, pilates, aqua exercise, step and dance-based fitness classes. Some branches offer martial arts instruction, racquetball and squash courts, swimming pools, whirlpools, saunas, steam rooms, indoor running tracks, basketball courts and a complimentary orientation session with a personal trainer for new members. Many have programs tailored to children, teens, pregnant women, adults and seniors. Amenities like sundecks, coat checks, juice bars, complimentary towels, and laundry and spa services may be missing, but the savings can be substantial. To find a local Y near you, visit www.ywca.org or www.ymca.net.
City parks and recreation programs may also offer indoor fitness facilities at reduced rates. The New York City Department of Parks and Recreation offers a standard gym membership for only fifty dollars per year, and membership at centers with indoor pools for seventy-five dollars per year. Starting at age fifty-five, seniors pay only ten dollars annually and youth under the age of eighteen receive free membership. For more information, visit www.nycgovparks.org/facilities/recreationcenters. Several centers are available in each borough.
The Great Outdoors
Find free exercise opportunities in parks and other open spaces. Facilities can include baseball diamonds, soccer fields, disc golf courses, running tracks, hiking trails, paths for walking and in-line skating, and tennis, volleyball and basketball courts. Some offer seasonal facilities like swimming pools and beaches, kayak and canoe rentals, ice-skating rinks and trails for cross country skiing and snow-shoeing. Free fitness classes, after school athletics and instructional sports clinics may also be available. Contact your local city and state parks to learn about options near you. For information about activities, facilities and programs in parks across New York City, visit www.nycgovparks.org.
You can also get creative and make the park your gym. Design your own workout for free using equipment commonly found in parks and playgrounds. Do pull-ups on the uneven bars to strengthen arms. Hang from the monkey bars, tighten your core (torso) muscles and lift your knees toward your chest to strengthen abdominal muscles. Do push-ups on park benches or lower your body off the seats for tricep dips. Use any open space to perform lunges and squats. Find a patch of soft green grass to do abdominal crunches, practice yoga or stretch muscles after you work out.
When exercising outside, it is especially important to stay hydrated. Unless your doctor tells you otherwise, drink an extra sixteen ounces of water an hour or two before physical activity and bring plenty of water with you to drink during your workout. During warm months, avoid the hottest part of the day and wear sunscreen on exposed skin.
Home Exercise Equipment
With minimal investment, you can get a great workout at home. Exercise programs exist for every fitness level and interest. Whether you want to learn yoga or follow an advanced step routine, they can be a good source of motivation and instruction. Look for programs on television and DVD. Recorded materials may even be available at your local library free of charge.
Other inexpensive essentials include resistance bands and jump ropes. Jumping rope adds an aerobic component to your workout and improves balance and coordination. Because it is a weight-bearing exercise, it can strengthen bones as well. Resistance bands can be used to stretch and strengthen muscles in all areas of the body. They can even be utilized to mimic exercises that are traditionally done using resistance machines or free weights, like bicep curls, tricep extension, chest press, lunges and squats. Resistance bands and jump ropes are small and portable, making them perfect for travel. Bring them with you when you workout in the park or take trips away from home.
Activities of Daily Living
Take more time to do the active things you need to do daily. If you take public transportation, get off the bus or subway a stop or two early and walk the rest of the way to your destination. If you drive, park your vehicle further away, either a few blocks down the street or at the back of the parking lot. Take the stairs instead of the elevator and run errands by walking whenever you can. Instead of taking the dog out for a short bathroom break, walk your pet for a half hour or more at least once each day. If you have outdoor space, plant a garden or expand the one you have. Physical activity is just one benefit; free organic food is another.
Permission From Your Doctor
Before starting any new exercise, get permission from your doctor. Also consider scheduling a session or two with a personal trainer to develop a fitness program tailored to your ability, needs and goals. Learn the exercises from an expert so you know how to do them correctly, reducing your risk of strain and injury, and then perform them on your own. For most people, this one-time initial investment will be well worth the cost.
The Seafood Dilemma
Seafood has long been considered an essential element in healthy diets. Population studies have shown that people who eat fish regularly live longer and have lower incidences of chronic disease than those who do not. Research studies confirm the health benefits of omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) which are only found in fish and seafood. However, reports of contamination with toxic compounds and environmental damage from flawed fishing practices leave some skeptical. Can the benefits of eating fish and seafood outweigh the risks?
Health Effects
The essential omega-3 fats in fish and seafood have been found to protect against cancer and heart disease. They can reduce inflammation in the body, improve cholesterol levels, and reduce the likelihood of blood clot formation. Fish fats play important roles in the prevention of heart attack, stroke, cancer and autoimmune inflammatory conditions like rheumatoid arthritis and systemic lupus erythematosus. They may also improve chronic conditions such as insulin resistance, coronary artery disease, high blood pressure, atherosclerosis, diabetes, PMS, memory loss and depression.
DHA and EPA are essential to our diet because our bodies cannot make them. Alpha-linoleic acid (ALA) is a precursor found in flax seeds, walnuts, hemp seeds, purslane and soy. It can be converted into DHA and EPA inside the body, but the conversion process is not efficient. Some experts estimate that less than one percent of ALA is converted into these healthy omega-3 fats. Furthermore, conversion becomes less efficient as we age. This puts elderly individuals who do not eat seafood at higher risk of DHA and EPA deficiency at a time when support for neurological and cardiovascular systems is more important than ever.
Despite the numerous benefits of eating fish and seafood, health concerns exist as well. Studies have shown that some species are contaminated with mercury, lead, cadmium, polychlorinated biphenyls (PCBs), dioxins, antibiotics, insecticides and pesticides. A 2004 study published in Science compared wild salmon to farm-raised salmon from across Europe and North and South America. Researchers found that the farm-raised fish had much higher concentrations of cancer-causing contaminants, including PCBs, dioxins and insecticides dieldrin and toxaphene. Given the increased risk for cancer, many experts advise limiting consumption of farm-raised salmon to one meal per month or less. I recommend avoiding it all together.
Cancer isn’t the only risk associated with eating contaminated fish. Toxins in fish have also been associated with problems in neurological, reproductive, endocrine and immune systems. Mercury can be especially dangerous for pregnant women because it is damaging to fetuses, impairing brain and nervous system development. Problems with memory, cognitive thinking, learning, language, visual and fine motor skills have been associated with exposure to mercury in utero. Symptoms in adults include problems with peripheral vision, sensation, muscle coordination, speech and hearing.
Environmental Damage
As global demand for fish and seafood continues to grow, wild fisheries are becoming depleted and fishing practices contribute to environmental problems. Bottom trawling and dragging dredge nets damage delicate sea and ocean floors. Once compromised, it can take centuries for the coral, animals and plants to return. Also, animals like seals, sea turtles, dolphins, whales and seabirds are caught unintentionally and discarded (dead or dying). The Monterey Bay Aquarium estimates that for every pound of shrimp caught in a trawl net, between two and ten pounds of other animals are harvested unnecessarily as bycatch. Alternative fishing practices such as hook-and-line fishing, trap fishing and longlining are much less damaging to the environment and other animals.
Fish farming has helped supply the increasing demand for seafood and taken pressure off wild fisheries, but aquaculture poses problems for the environment. Like other confined animal feeding operations, fish farms generate excessive amounts of waste and animals are treated with chemical agents to increase growth and control infections. Surrounding waters become polluted with fish feces, food waste, antibiotics, insecticides and pesticides. This promotes the growth of oxygen-depleting microorganisms, upsets ecosystems and threatens wild populations.
Two exceptions exist. Bivalve farms can be used to clean costal bays and estuaries by filtering farm runoff and preventing algae overgrowth. Rainbow trout aquaculture has a low impact on the environment, and nutritionally, this fish is a very good source of omega-3 fats.
Good Choices
When chosen carefully, fish and seafood can be part of a healthy diet and a sustainable future. Two general rules apply when it comes to selecting healthy and sustainable seafood. First, find species high in DHA and EPA. These usually include oily fish that live in cold water, such as salmon, halibut, herring, sardines and anchovies. Second, eat low on the food chain. Avoid large fish that eat other fish – like tuna, swordfish, marlin and shark – because these predators accumulate higher concentrations of toxic compounds than smaller fish.
The most healthful and most sustainable fish and seafood choices currently include anchovies, wild-caught Alaskan salmon, wild-caught Pacific halibut, wild-caught Atlantic herring and sardines, wild-caught black sea bass, farm-raised rainbow trout, wild-caught pink shrimp (also known as northern shrimp), wild caught spot prawn, diver-caught sea scallops, and farm-raised or wild-caught clams such as steamers, littlenecks, longnecks and cockles.
However, good and bad choices can vary by geographical area. To search for the best choices in your region, visit the website of Monterey Bay Aquarium’s Seafood Watch program. Seafood Watch is a good resource for the most current information and advisories on toxic contaminants and environmental issues, including how fish are harvested. Visit their website to browse the seafood guides and download phone apps or printable pocket versions.
Supplementation
If good seafood is hard to find, or if certain health conditions call for more concentrated consumption, fish oil supplements offer an alternative. Because many toxic compounds are fat-soluble, the purity of fish oil is very important. Companies that produce fish oil supplements should test their products for contaminants and make this information available to consumers. Many good brands exist, but Nordic Naturals stands out because they are committed to using only sustainable sources of fish. Before you take fish oil or any other new supplement, talk to your doctor about whether it is a good choice for you, and ask about an appropriate dosage.
Health Effects
The essential omega-3 fats in fish and seafood have been found to protect against cancer and heart disease. They can reduce inflammation in the body, improve cholesterol levels, and reduce the likelihood of blood clot formation. Fish fats play important roles in the prevention of heart attack, stroke, cancer and autoimmune inflammatory conditions like rheumatoid arthritis and systemic lupus erythematosus. They may also improve chronic conditions such as insulin resistance, coronary artery disease, high blood pressure, atherosclerosis, diabetes, PMS, memory loss and depression.
DHA and EPA are essential to our diet because our bodies cannot make them. Alpha-linoleic acid (ALA) is a precursor found in flax seeds, walnuts, hemp seeds, purslane and soy. It can be converted into DHA and EPA inside the body, but the conversion process is not efficient. Some experts estimate that less than one percent of ALA is converted into these healthy omega-3 fats. Furthermore, conversion becomes less efficient as we age. This puts elderly individuals who do not eat seafood at higher risk of DHA and EPA deficiency at a time when support for neurological and cardiovascular systems is more important than ever.
Despite the numerous benefits of eating fish and seafood, health concerns exist as well. Studies have shown that some species are contaminated with mercury, lead, cadmium, polychlorinated biphenyls (PCBs), dioxins, antibiotics, insecticides and pesticides. A 2004 study published in Science compared wild salmon to farm-raised salmon from across Europe and North and South America. Researchers found that the farm-raised fish had much higher concentrations of cancer-causing contaminants, including PCBs, dioxins and insecticides dieldrin and toxaphene. Given the increased risk for cancer, many experts advise limiting consumption of farm-raised salmon to one meal per month or less. I recommend avoiding it all together.
Cancer isn’t the only risk associated with eating contaminated fish. Toxins in fish have also been associated with problems in neurological, reproductive, endocrine and immune systems. Mercury can be especially dangerous for pregnant women because it is damaging to fetuses, impairing brain and nervous system development. Problems with memory, cognitive thinking, learning, language, visual and fine motor skills have been associated with exposure to mercury in utero. Symptoms in adults include problems with peripheral vision, sensation, muscle coordination, speech and hearing.
Environmental Damage
As global demand for fish and seafood continues to grow, wild fisheries are becoming depleted and fishing practices contribute to environmental problems. Bottom trawling and dragging dredge nets damage delicate sea and ocean floors. Once compromised, it can take centuries for the coral, animals and plants to return. Also, animals like seals, sea turtles, dolphins, whales and seabirds are caught unintentionally and discarded (dead or dying). The Monterey Bay Aquarium estimates that for every pound of shrimp caught in a trawl net, between two and ten pounds of other animals are harvested unnecessarily as bycatch. Alternative fishing practices such as hook-and-line fishing, trap fishing and longlining are much less damaging to the environment and other animals.
Fish farming has helped supply the increasing demand for seafood and taken pressure off wild fisheries, but aquaculture poses problems for the environment. Like other confined animal feeding operations, fish farms generate excessive amounts of waste and animals are treated with chemical agents to increase growth and control infections. Surrounding waters become polluted with fish feces, food waste, antibiotics, insecticides and pesticides. This promotes the growth of oxygen-depleting microorganisms, upsets ecosystems and threatens wild populations.
Two exceptions exist. Bivalve farms can be used to clean costal bays and estuaries by filtering farm runoff and preventing algae overgrowth. Rainbow trout aquaculture has a low impact on the environment, and nutritionally, this fish is a very good source of omega-3 fats.
Good Choices
When chosen carefully, fish and seafood can be part of a healthy diet and a sustainable future. Two general rules apply when it comes to selecting healthy and sustainable seafood. First, find species high in DHA and EPA. These usually include oily fish that live in cold water, such as salmon, halibut, herring, sardines and anchovies. Second, eat low on the food chain. Avoid large fish that eat other fish – like tuna, swordfish, marlin and shark – because these predators accumulate higher concentrations of toxic compounds than smaller fish.
The most healthful and most sustainable fish and seafood choices currently include anchovies, wild-caught Alaskan salmon, wild-caught Pacific halibut, wild-caught Atlantic herring and sardines, wild-caught black sea bass, farm-raised rainbow trout, wild-caught pink shrimp (also known as northern shrimp), wild caught spot prawn, diver-caught sea scallops, and farm-raised or wild-caught clams such as steamers, littlenecks, longnecks and cockles.
However, good and bad choices can vary by geographical area. To search for the best choices in your region, visit the website of Monterey Bay Aquarium’s Seafood Watch program. Seafood Watch is a good resource for the most current information and advisories on toxic contaminants and environmental issues, including how fish are harvested. Visit their website to browse the seafood guides and download phone apps or printable pocket versions.
Supplementation
If good seafood is hard to find, or if certain health conditions call for more concentrated consumption, fish oil supplements offer an alternative. Because many toxic compounds are fat-soluble, the purity of fish oil is very important. Companies that produce fish oil supplements should test their products for contaminants and make this information available to consumers. Many good brands exist, but Nordic Naturals stands out because they are committed to using only sustainable sources of fish. Before you take fish oil or any other new supplement, talk to your doctor about whether it is a good choice for you, and ask about an appropriate dosage.
Reducing the Risk of Meningitis
Meningitis is a rare but devastating disease involving inflammation of membranes surrounding the brain and spinal cord. It can have several causes, from immunizations and injuries to medications and surgery, but most cases result from viral or bacterial infections. Individuals can become very sick very quickly and sudden deaths sometimes occur. Understanding the disease, recognizing the symptoms and knowing how to reduce your risk is the best prescription for prevention.
Disease Details
Initial infections usually start in the respiratory system, skin, gastrointestinal system or urinary tract. They progress when microorganisms enter the bloodstream and travel to membranes around the brain called meninges. In teens and adults the most common symptoms of meningitis are fever, headache, a stiff neck and vomiting. Drowsiness, sensitivity to light, confusion, seizures or coma may also be present. Symptoms in infants can also include irritability, cough, a high-pitched cry, poor feeding, a skin rash, bulging fontanelles and convulsions. Viral meningitis and bacterial meningitis can have similar symptoms, but diagnosis is important because the treatments drastically differ.
Viral meningitis is much more common than bacterial meningitis and not likely to cause serious illness. It is usually a self-limiting infection and resolves within ten days without treatment or complications. Sometimes symptoms are so mild that the disease goes undetected; other times it is dismissed as the flu.
Bacterial meningitis is rare but it can be life-threatening. Infected individuals may become very ill in less than twenty-four hours. With immediate antibiotic treatment, the death rate is less than 10 percent, but meningitis is often fatal when treatment is delayed. Twenty percent of survivors have long-term sequelae such as learning disabilities, seizures, problems with hearing or vision, paralysis, personality changes, and damage to the heart, liver, intestines or kidneys.
Many bacteria behind bacterial meningitis are usually harmless and commonly found on our skin and inside our noses, throats and gastrointestinal tract. These include Escherichia coli, Haemophilus influenza, and several species of staphylococcus and streptococcus bacteria. People can pass the microorganisms to others in close contact through the exchange of body fluids from coughing, sneezing, or kissing. Meningitis can be contagious but according to the Meningitis Research Foundation, ninety-seven percent of cases are isolated and unrelated to other cases.
Risk Reduction
Because so many different microorganisms can cause meningitis, no vaccine will prevent it completely. The immunizations most commonly recommended for the prevention of meningiococcal meningitis, Menactra and Menomune, are about 85% effective at protecting against four strains of bacteria. Side effects most commonly include pain and inflammation at the injection site, headache, fatigue and malaise, but Guillain-Barre syndrome (GBS) has also been reported. A rare but serious sequela, GBS is an acute autoimmune inflammatory condition that destroys the myelin sheath surrounding nerves. It's usually temporary but can lead to paralysis, respiratory failure, and death.
Bacteria and viruses can only cause meningitis if they enter the bloodstream, so the best prevention is staying healthy and treating infections before they progress. Sick individuals should seek treatment and ask their doctor when they can expect to feel better and what to do if they don’t.
To reduce the risk of infections, minimize the potential for transmission of organisms. When sick, stay home from work, school and other activities. Do not share food, drinks, or personal items such as utensils and toothbrushes with others. Wash hands frequently and thoroughly with warm, soapy water* and remember that people with colds are contagious before they even exhibit symptoms. Viruses and bacteria can be transmitted by touching common surfaces after an infected person has touched them, so disinfecting regularly is also a good idea. This includes desks, counters, phones and keyboards.
Support a healthy immune system by exercising regularly and eating a balanced diet that includes seven to nine servings of fresh vegetables and fruits each day. Nutritional supplements and botanical medicines can also offer immune support, especially during cold and flu season. But never self-prescribe; instead find a doctor trained in the use of these natural therapies to individualize a protocol for you. She or he will take into account your medical history, risk factors, current symptoms and any potential interactions with medications or supplements you may already be taking.
*Antibacterial soap is neither necessary nor recommended because it can contribute to water pollution and bacterial resistance.
Disease Details
Initial infections usually start in the respiratory system, skin, gastrointestinal system or urinary tract. They progress when microorganisms enter the bloodstream and travel to membranes around the brain called meninges. In teens and adults the most common symptoms of meningitis are fever, headache, a stiff neck and vomiting. Drowsiness, sensitivity to light, confusion, seizures or coma may also be present. Symptoms in infants can also include irritability, cough, a high-pitched cry, poor feeding, a skin rash, bulging fontanelles and convulsions. Viral meningitis and bacterial meningitis can have similar symptoms, but diagnosis is important because the treatments drastically differ.
Viral meningitis is much more common than bacterial meningitis and not likely to cause serious illness. It is usually a self-limiting infection and resolves within ten days without treatment or complications. Sometimes symptoms are so mild that the disease goes undetected; other times it is dismissed as the flu.
Bacterial meningitis is rare but it can be life-threatening. Infected individuals may become very ill in less than twenty-four hours. With immediate antibiotic treatment, the death rate is less than 10 percent, but meningitis is often fatal when treatment is delayed. Twenty percent of survivors have long-term sequelae such as learning disabilities, seizures, problems with hearing or vision, paralysis, personality changes, and damage to the heart, liver, intestines or kidneys.
Many bacteria behind bacterial meningitis are usually harmless and commonly found on our skin and inside our noses, throats and gastrointestinal tract. These include Escherichia coli, Haemophilus influenza, and several species of staphylococcus and streptococcus bacteria. People can pass the microorganisms to others in close contact through the exchange of body fluids from coughing, sneezing, or kissing. Meningitis can be contagious but according to the Meningitis Research Foundation, ninety-seven percent of cases are isolated and unrelated to other cases.
Risk Reduction
Because so many different microorganisms can cause meningitis, no vaccine will prevent it completely. The immunizations most commonly recommended for the prevention of meningiococcal meningitis, Menactra and Menomune, are about 85% effective at protecting against four strains of bacteria. Side effects most commonly include pain and inflammation at the injection site, headache, fatigue and malaise, but Guillain-Barre syndrome (GBS) has also been reported. A rare but serious sequela, GBS is an acute autoimmune inflammatory condition that destroys the myelin sheath surrounding nerves. It's usually temporary but can lead to paralysis, respiratory failure, and death.
Bacteria and viruses can only cause meningitis if they enter the bloodstream, so the best prevention is staying healthy and treating infections before they progress. Sick individuals should seek treatment and ask their doctor when they can expect to feel better and what to do if they don’t.
To reduce the risk of infections, minimize the potential for transmission of organisms. When sick, stay home from work, school and other activities. Do not share food, drinks, or personal items such as utensils and toothbrushes with others. Wash hands frequently and thoroughly with warm, soapy water* and remember that people with colds are contagious before they even exhibit symptoms. Viruses and bacteria can be transmitted by touching common surfaces after an infected person has touched them, so disinfecting regularly is also a good idea. This includes desks, counters, phones and keyboards.
Support a healthy immune system by exercising regularly and eating a balanced diet that includes seven to nine servings of fresh vegetables and fruits each day. Nutritional supplements and botanical medicines can also offer immune support, especially during cold and flu season. But never self-prescribe; instead find a doctor trained in the use of these natural therapies to individualize a protocol for you. She or he will take into account your medical history, risk factors, current symptoms and any potential interactions with medications or supplements you may already be taking.
*Antibacterial soap is neither necessary nor recommended because it can contribute to water pollution and bacterial resistance.
Healthy Eating on a Budget
Eating healthy can be expensive, but it doesn’t have to be. The most nutritious foods are whole foods, in their natural state, full of vitamins, minerals, fiber and other phytonutrients. Whole foods are generally less expensive than prepared or processed foods, so strategic shopping makes it possible to have a healthy diet on a tight budget.
Local Produce
Because it has not been shipped long distances, local produce in season is usually fresher and less expensive than what is available in grocery stores. Fruits and vegetables should account for more than half of your diet, so build meals around local produce. Schedule a weekly trip to the farmers’ market to shop for foods in season or join a community supported agriculture (CSA) group for weekly deliveries of local harvest.
When organic foods don’t fit your budget, avoid the “dirty dozen” most contaminated fruits and vegetables: peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, kale, lettuce, imported grapes, carrot and pear.
Instead, shop seasonally for the “clean 15” least contaminated fruits and vegetables: onions, avocadoes, sweet corn, pineapple, mango, asparagus, sweet peas, kiwi, cabbage, eggplant, papaya, watermelon, broccoli, tomatoes and sweet potatoes.
The Environmental Working Group determined that replacing the dirty dozen with the clean 15 reduces exposure to pesticides on produce by almost 90 percent. When you can’t eat organic, this is the next best thing. Download the Shopper’s Guide to Pesticides and take it with you to the market.
Canned Goods
Fresh fruits and vegetables are usually better than their canned counterparts, but exceptions exist. Canned goods contain minimal additives and come pre-cooked.
Compared to fresh tomatoes, canned varieties contain up to nine times more lycopene, a carotenoid and powerful antioxidant currently being studied for its protective role against cancer. Use canned tomatoes in soups, stews and sauces.
Canned beans – cannellini, garbanzo, kidney, black, pinto – are inexpensive and nutritious staples. Use canned beans and black-eyed peas to add protein, fiber, iron, B vitamins, folate, potassium, magnesium and antioxidants to any diet. They are versatile enough to be used in soups, salads, sauces, dips and spreads.
Canned coconut milk contains healthy fats and is suitable for vegan and vegetarian individuals. It makes a creamy addition to soups, sauces and smoothies.
Canned fish – wild salmon, herring, sardines, anchovies – are much less expensive than fresh fish and just as nutritious. They are an excellent source of essential omega-3 fatty acids DHA and EPA, calcium (when consumed with the bones) and protein. Avoid canned tuna, however cheap, because it may contain harmful contaminants like mercury and other industrial pollutants.
Dry Foods
Many dried foods are inexpensive and some are available in bulk for an even better deal. This includes whole grains (rice, quinoa, millet, oats, amaranth) and legumes (beans, lentils and peas).
Dried beans require more preparation than canned beans because they have to be soaked overnight and cooked slowly, so they are usually even less expensive than canned varieties.
Raw nuts and seeds can commonly be found in bulk as well, but their fragile omega-3 fats easily oxidize, causing production of harmful free radicals. Ensure they are fresh before buying in bulk.
Other dried foods like herbs, ginger, chili peppers, mushrooms and seaweed are also affordable and nutritious staples.
Some ingredients – like dried shiitake mushrooms, seaweed and coconut milk – can be expensive in regular markets but better deals are often found in groceries that specialize in Asian foods.
Animal Products
When buying animal products, don’t cut corners too closely. Choose meats, eggs and dairy products that are wild or have been raised without hormones, antibiotics and pesticides, even if it means eating smaller portions or buying these foods less often.
Meat can be used to flavor dishes – like soups, salads, risotto, stir-fry and sandwiches – rather than making it the main component of meals.
Buy bone-in cuts or the whole animal. Reserve any bones to make stock for soups and sauces.
The Catch
Making meals from scratch can save money but it requires more time spent shopping and cooking. If your schedule is as tight as your budget, get organized, plan meals in advance and schedule time for shopping and food preparation.
Local Produce
Because it has not been shipped long distances, local produce in season is usually fresher and less expensive than what is available in grocery stores. Fruits and vegetables should account for more than half of your diet, so build meals around local produce. Schedule a weekly trip to the farmers’ market to shop for foods in season or join a community supported agriculture (CSA) group for weekly deliveries of local harvest.
When organic foods don’t fit your budget, avoid the “dirty dozen” most contaminated fruits and vegetables: peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, kale, lettuce, imported grapes, carrot and pear.
Instead, shop seasonally for the “clean 15” least contaminated fruits and vegetables: onions, avocadoes, sweet corn, pineapple, mango, asparagus, sweet peas, kiwi, cabbage, eggplant, papaya, watermelon, broccoli, tomatoes and sweet potatoes.
The Environmental Working Group determined that replacing the dirty dozen with the clean 15 reduces exposure to pesticides on produce by almost 90 percent. When you can’t eat organic, this is the next best thing. Download the Shopper’s Guide to Pesticides and take it with you to the market.
Canned Goods
Fresh fruits and vegetables are usually better than their canned counterparts, but exceptions exist. Canned goods contain minimal additives and come pre-cooked.
Compared to fresh tomatoes, canned varieties contain up to nine times more lycopene, a carotenoid and powerful antioxidant currently being studied for its protective role against cancer. Use canned tomatoes in soups, stews and sauces.
Canned beans – cannellini, garbanzo, kidney, black, pinto – are inexpensive and nutritious staples. Use canned beans and black-eyed peas to add protein, fiber, iron, B vitamins, folate, potassium, magnesium and antioxidants to any diet. They are versatile enough to be used in soups, salads, sauces, dips and spreads.
Canned coconut milk contains healthy fats and is suitable for vegan and vegetarian individuals. It makes a creamy addition to soups, sauces and smoothies.
Canned fish – wild salmon, herring, sardines, anchovies – are much less expensive than fresh fish and just as nutritious. They are an excellent source of essential omega-3 fatty acids DHA and EPA, calcium (when consumed with the bones) and protein. Avoid canned tuna, however cheap, because it may contain harmful contaminants like mercury and other industrial pollutants.
Dry Foods
Many dried foods are inexpensive and some are available in bulk for an even better deal. This includes whole grains (rice, quinoa, millet, oats, amaranth) and legumes (beans, lentils and peas).
Dried beans require more preparation than canned beans because they have to be soaked overnight and cooked slowly, so they are usually even less expensive than canned varieties.
Raw nuts and seeds can commonly be found in bulk as well, but their fragile omega-3 fats easily oxidize, causing production of harmful free radicals. Ensure they are fresh before buying in bulk.
Other dried foods like herbs, ginger, chili peppers, mushrooms and seaweed are also affordable and nutritious staples.
Some ingredients – like dried shiitake mushrooms, seaweed and coconut milk – can be expensive in regular markets but better deals are often found in groceries that specialize in Asian foods.
Animal Products
When buying animal products, don’t cut corners too closely. Choose meats, eggs and dairy products that are wild or have been raised without hormones, antibiotics and pesticides, even if it means eating smaller portions or buying these foods less often.
Meat can be used to flavor dishes – like soups, salads, risotto, stir-fry and sandwiches – rather than making it the main component of meals.
Buy bone-in cuts or the whole animal. Reserve any bones to make stock for soups and sauces.
The Catch
Making meals from scratch can save money but it requires more time spent shopping and cooking. If your schedule is as tight as your budget, get organized, plan meals in advance and schedule time for shopping and food preparation.
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