How To Fix Your Broken Brain

Boost Your Brain Power
Most of us have experienced conditions such as depression, anxiety, memory problems and trouble focusing or just plain brain fog. We think these problems are all in our heads. However, in his pioneering new book, "The UltraMind Solution," Mark Hyman, M.D., explains how the real causes of these problems are in your body, not your head. By simply addressing the underlying causes of mood, memory and behavior problems you can boost your brain power and have a calm, confident, focused and happy mind.

Stop the Brain Damage
The three-pound organ in your head is very sensitive. So if you want to feel happy, alert and focused, start being sensitive to its needs. Ditch the high fructose corn syrup and sugars, transfats, processed and packaged foods (which contain up to 3,500 food additives and chemicals). Choose organic foods and grass-fed animal products to avoid hormones, antibiotics and the gallon of neurotoxic pesticides each of us consume every year. Filter your water. Wear a helmet when doing sports that put your head at risk. Stop or reduce brain-damaging medications (acid blockers, statins and acetaminophen).

Optimize the Seven Keys to an UltraMind
If you fix your body you will fix your brain, automatically. The seven basic systems of the body must be optimized for your body (and brain) to function properly. Here's all you need to do: optimize nutrition; cool off inflammation; balance your hormones; fix your digestion; enhance detoxification; boost your energy metabolism; calm your mind. And optimizing the seven keys to an UltraMind is simple. Follow this roadmap that automatically balances the seven keys: eat right for your brain; tune up your brain chemistry with supplements; sleep, rest and exercise for your brain; live clean and green.

Step 1: Eating Right for Your Brain
To boost your brain power, you need the right nutrition. Eat real, whole, organic, ideally local food. Become a fat head (60 percent of your brain is made up of omega 3 fats) by eating sardines, wild salmon, herring, omega 3 eggs, flax seeds and walnuts. Eat protein for brain power every morning and with every meal. Include foods such as eggs, nut butters, protein shakes, beans, nuts and seeds and lean animal protein. Eat brain food, otherwise known as the right carbs: whole fresh vegetables, fruits, beans and whole grains. And eat colorful fruits and vegetables with phytonutrients -- hidden brain protectors with healing anti-inflammatory, antioxidant and detoxifying compounds.

Step 2: Tune Up Your Brain Chemistry with Supplements
We need nutritional supplements because we don't hunt for or gather wild foods anymore, and we live in a toxic world under a lot of stress. Our depleted diets cause 92 percent of us to be deficient in the minimum amount of nutrients needed for optimal brain function. Vitamins and minerals run the chemical reactions in your body and brain that make happy-mood chemicals, cool inflammation, help you detoxify, make energy and more. So take a daily multivitamin, omega 3 fats (1,000 mg of fish oil), vitamin D3 (2,000 IU), calcium (600 mg), magnesium (400 mg) and the special brain-boosting B vitamins folic acid, B6 and B12. And take probiotics to keep your gut healthy -- a happy gut is a happy brain.

Step 3: Get a Good Night's Sleep
Sleep is one of those things we take for granted -- until we can't. If you are having trouble falling asleep, staying asleep or getting enough sleep, try to change your relationship to sleep. Think of it as a sacred, precious, healing part of your day and prepare for it carefully. Avoid substances that interfere with sleep, like caffeine, cold medications, alcohol and sugar. Get back in rhythm by going to bed before 11 p.m. and sleeping eight hours. And create a peaceful, sleepy environment, clear your mind, write down all your worries and tasks before bed and relax by taking a hot bath.

Step 4: Find Your Pause Button: Relax
Finding our pause button is something we never learn. Healing, repair, renewal and regeneration all occur in a state of relaxation. So how do we find the pause button and activate the parasympathetic nervous system, otherwise known as the "relaxation response"? Try my two favorite ways: First, take five breaths into your belly to the count of five, then breathe out for five. Do this five times daily. Or second, take a bath -- draw a hot bath, add two cups of Epsom salts, one cup of baking soda, 10 drops of lavender oil -- and one stressed human. Soak for 20 minutes just before bed.

Step 5: Exercise
While most of us accept the benefits of exercise on our bodies, perhaps its most powerful effect is on our brains. It helps rewire our circuits and improve learning, memory, concentration, and focus. And it is the best antidepressant and anti-anxiety therapy available. So all I ask you to commit to is this: Walk vigorously for 30 minutes every day. That is the only exercise you need to do for an UltraMind.

Step 6: Live Clean and Green
Our brains are exquisitely sensitive to environmental toxins and stresses. There is an intimate connection between the sustainability of our own health and the health of the planet. Small everyday choices lead to big changes over time for our communities, our planet and ourselves. Living clean and green involves four steps:

1. Drink clean water (use a reverse-osmosis filter).
2. Limit your exposure to chemicals and metals by eating organic and using green household products.
3. Keep your body fluids moving by drinking plenty of clean water, eating fiber to move your bowels daily and sweating to get rid of toxins through the skin.
4. Reduce your exposure to electro-pollution or electromagnetic radiation.

Make the Changes Permanent
To keep these changes permanent, you'll want to continue eating fresh, whole, real foods, and avoid processed foods, high-fructose corn syrup, transfats and other toxins. You should also keep tuning up your brain chemistry with supplements, and make a habit out of getting good sleep, finding the pause button daily, moving your body, and living clean and green.

The UltraMind Solution
Once you have followed The UltraMind Solution for six weeks, you'll likely find the results include a happier mood, better memory and less brain fog, as well as renewed energy, weight loss, improved health, clearer skin, improved sleep and more.

Based on "The Ultramind Solution" by Mark Hyman, M.D.




Source: AOL Health

World's Happiest Countries 2009

A British researcher merged dozens of statistical metrics to rank nations on the elusive notion of contentment

Feeling blue? Perhaps you live in the wrong country. A recent study from Britain's University of Leicester examined a range of statistical data to devise a ranking of the world's happiest nations. Heading up the list: Denmark, which rose to the top thanks to its wealth, natural beauty, small size, quality education, and good health care. At the bottom were Zimbabwe and Burundi. But there were a few surprises along the way, too. Asian countries scored worse than researcher Adrian White expected. Capitalism — sometimes criticized for its heartlessness — was far from a source of discontent, though the top-scoring capitalist countries also tended to have strong social services. And the U.S. ranked only 23rd, due to nagging poverty and spotty health care. Read on to learn about the world's 12 happiest countries — by the numbers, at least.

No. 1: Denmark

Population: 5.5 million

Life Expectancy: 77.8 years

GDP Per Capita: $34,600

With a high standard of living, negligible poverty, and a broad range of public and social services, it's easy to see why Denmark tops the happiness map. There's a high level of education; public schools are top-quality and private ones are affordable. The low population gives the nation a strong sense of identity. And Denmark's physical beauty forms a great backdrop to daily life. The weather is a bit tough, though.

No. 2: Switzerland

Population: 7.5 million

Life Expectancy: 80.5 years

GDP Per Capita: $32,300

Smack in the middle of Europe and surrounded by picture-postcard scenery, Switzerland ranks second among the world's happiest countries. It has a low crime rate, good infrastructure, and a wealth of outdoor activities, from skiing in the Alps to boating on Lake Geneva. Home to the International Red Cross, the World Health Organization, and parts of the U.N., it's not surprising that the Swiss devote a large portion of private and public money to health care — spending an average of $3,445 per person. It's pretty peaceful, too: years of political neutrality have sheltered the Swiss from the conflicts of their neighbors.

No. 3: Austria

Population: 8.2 million

Life Expectancy: 79 years

GDP Per Capita: $32,700

Another Alpine hotbed of happiness, Austria also boasts beautiful scenery and a surprisingly rich cultural scene. Like many of the world's happiest countries, it boasts a strong health-care system, as evidenced by the long average life expectancy of its citizens. Strict environmental regulations are starting to pay dividends, says Oskar Hinteregger, of the Austrian National Tourist Office. He credits the country's happy mood to its relaxed atmosphere, efficient public transport system, and general cleanliness. Austria does have some poverty, though: nearly 6%.

No. 4: Iceland

Population: 300,000

Life Expectancy: 80 years

GDP Per Capita: $35,600

There's more to Iceland than hot springs and Björk. The tiny country's extensive welfare system plays a big part in its citizens' happiness. The Icelandic government offers a broad range of services, such as generous housing subsidies, and with very little poverty, wealth is evenly distributed among Icelandic society. Literacy is high and unemployment, at 2.1%, is low.

No. 5: Bahamas

Population: 303,800

Life Expectancy: 65.6 years

GDP Per Capita: $20,200

Bahamanians know how to enjoy life. “Maybe it's our 'Bahama Mamas,' our sweet sea breeze, our conch salad, and fun loving people,” suggests Kendenique Campbell-Moss, a senior executive at the Bahamas Tourism Ministry. Although the poverty rate, at 9.3%, is relatively high, the beautiful weather and laid-back lifestyle keep Bahamas' citizens smiling. Campbell-Moss also reckons the fusion of African and European cultures, strong family values, and Christianity contribute to the happy vibe in the Caribbean country.

No. 6: Finland

Population: 5.2 million

Life Expectancy: 78.5 years

GDP Per Capita: $30,900

It's dark and cold in the winter and has some of the highest taxes in Europe. But that doesn't get in the way of Finns' overall happiness. High quality medical care — at little to no cost — contributes to the country's high average life expectancy. The country's free educational system is one of the best, resulting in a 100% literacy rate. Poverty is rare; so too, is extreme wealth. “Our beloved government makes sure that taxes are high enough to prevent easy ways to riches,” says Jaakko Lehtonen, director-general of the Finnish Tourism Board. “Finns think a good salary is two cents higher than your neighbor's; it's enough to make you feel wealthy and subsequently, happy,” he says.

No. 7: Sweden

Population: 9 million

Life Expectancy: 80.50 years

GDP Per Capita: $29,800

Taxes are high and the winter is trying. But social equality, one of the best welfare systems in Europe, and a great work/life balance keep Swedes smiling. Parents get extensive maternity and paternity leave, and child care is heavily subsidized and available to all. Sweden also has unusually transparent government and a strong emphasis on ensuring the freedom and equality of its people. “Ordinary citizens in Sweden have the right to see the prime minister's official mail, and they often exercise that right,” notes Susanna Wallgren, of the Swedish Tourism Board.

No. 8: Bhutan

Population: 2.3 million

Life Expectancy: 55 years

GDP Per Capita: $1,400

Here's a surprise: The small Asian nation of Bhutan ranks eighth in the world, despite relatively low life expectancy, a literacy rate of just 47%, and a very low GDP per capita. Why? Researchers credit an unusually strong sense of national identity. Plus, the country has beautiful scenery and a largely unspoiled culture, thanks to strict governmental limits on tourism, development, and immigration. Pretty counterintuitive, but Bhutan seems to have found a recipe for happiness.

No. 9: Brunei

Population: 380,000

Life Expectancy: 75

GDP Per Capita: $23,600

It helps to have oil. Wealthy and politically stable, Brunei's government plays a major role in its citizens' happiness. The same family has ruled the Southeast Asian nation for more than six centuries, providing free medical services and education. Even university-level education is paid for by the government, which also subsidizes rice and housing. That ensures virtually nonexistent poverty.

No. 10: Canada

Population: 33 million

Life Expectancy: 80 years

GDP Per Capita: $34,000

Canada may sometimes feel overshadowed by its giant neighbor to the south, but a strong sense of national identity and abundant natural beauty help make the sprawling and sparsely populated country one of the world's happiest. Canada also punches above its weight economically, with a huge $1.1 trillion GDP and per-capita that ranks among the world's highest. It also has strong health care and a low crime rate.

No. 11: Ireland

Population: 4 million

Life Expectancy: 77.7 years

GDP Per Capita: $41,000

Once so poor that its citizens fled by the millions, the Celtic Tiger has enjoyed unprecedented economic growth over the past dozen years. Credit membership in the European Union and a can-do attitude has raised standards of living and even lured former immigrants back home. The excellent education system, open economy, and relaxed pace of life all contribute to the overall happiness of the Irish.

No. 12: Luxembourg

Population: 474,500

Life Expectancy: 79 years

GDP Per Capita: $55,600

Luxembourg's position proves that sometimes money can buy happiness. It has the highest GDP per capita in the world. And with great access to education, 100% of the population is literate. The people of Luxembourg should find comfort in their surroundings, too. Mercer Resource Human Consulting ranked the city-state as the safest in the world in 2005.


Source: BusinessWeek

Surprising Memory Snatchers

Feeling Forgetful?
As early as your 20s two changes in your body can affect your memory: You begin losing brain cells and you're also producing less chemical fuel to power the brain cells that remain, according to the American Academy of Family Physicians. The more you age, the more impact these changes have on your memory. While short-term (things like the name of a person you just met) and remote memories aren't usually affected by aging, recent memory -- what you did last night or what you ate for breakfast this morning -- can take a hit. Discover below the sneaky memory-stealing culprits that may be regular players in your daily routine.

Salty and Fatty Foods
You always knew a fatty and salty diet was bad for your heart, waist and more -- now research from the June 2008 issue of the "Journal of Alzheimer's Disease" reveals that it's probably bad for your brain, too. Over an eight-week period researchers at the Medical University of South Carolina fed a high-cholesterol diet to one group of middle-aged rats and high-saturated-fat diet to another. While weight gain and food intake were similar among both groups, the saturated-fat fed rats made more memory errors in a maze test, but researchers concluded that both diets can "profoundly impair memory."

Your Cell Phone
A Swedish study of memory recall in rats found that radiation from cell phones affected the rodents' brain power. Researchers at the Division of Neurosurgery, Lund University in Sweden found that rats that were exposed to mobile phone radiation for two hours a week for more than a year had poorer results on a memory test than those that had no contact with mobile phone radiation. In earlier findings from the researchers, microwave radiation from cell phones affected the brain's ability to protect against nerve cell damage. The lead researcher Henrietta Nittby has a cell phone but uses hands-free equipment to avoid holding her phone up to her ear, according to ScienceDaily.com.

Your Diet
A new study from Tufts University's psychology department pitted the memory recall of low-calorie dieters against low-carb dieters, with some mixed results. Initial testing revealed that going completely carb-free may lead to lower performances on memory-based tasks. Memory improved after participants reintroduced carbohydrates -- though still sticking to a low-carb diet. Where low-carb dieters have the upper-hand is in reporting less confusion and a greater attention span compared with their low-cal dieter counterparts.

Being Underweight
Obesity, associated with a slew of health problems including heart disease and diabetes, may not lead to memory problems in old age, according to a 2007 study published in "Neurology." Over the course of the six-year study, tests were administered to a group of about 4,000 people over age 65, of whom nearly 25 percent were obese. As time passed, neither obese nor overweight participants exhibited significant changes in memory or cognitive function. In fact, underweight participants demonstrated more brain drain over time -- which the authors note is consistent with previous findings that weight loss or low (Body Mass Index) BMI in old age may be a precursor of cognitive decline or Alzheimer's disease.

Taking Too Much Medicine
You may want to rethink just how easily you pop that pill. For one, there's a slew of medicines known to cause confusion or decreased alertness, including steroids, heart medicines and antihistamines. Overuse of medicines may be the single biggest memory snatcher or cause of confusion in older adults, according to Jan Nissl, RN. This may be because how your body uses medicine changes as you age and because taking multiple drugs can enhance these effects.

Poor Sleep
People with sleep apnea -- a sleep condition where sufferers stop breathing temporarily many times throughout the night -- score worse than others on memory and cognitive tests, according to Harvard Health Publications. Using a continuous positive airway pressure (CPAP) machine -- a sleep-and-breathing aide -- helps improve scores on memory tests if sleep is improved. This is corroborated by a 2008 study that found that people with sleep apnea show tissue loss in brain regions that help store memory. Other studies have linked sleep deprivation to short-term memory loss and poor sleep to trouble remembering.

Menopause
Women often experience memory lapses and difficulty concentrating leading up to and during menopause. Estrogen therapy has been shown to help, but the Women's Health Initiative found that this seemed to increase the risk of dementia and cognitive problems, according to Harvard Health Publications. A recent study from the University of Illinois at Chicago found that the verbal memory problems women experience in midlife may go hand in hand with hot flashes. Other memory troubles -- shorter attention spans, working memory and visual memory -- were not associated with hot flashes, but poor sleep, often a product of nighttime hot flashes, did impact these areas of memory.

Certain Surgeries
Weight loss surgeries, such as gastric bypass, can lead to a vitamin deficiency, which if left untreated, can cause memory loss and confusion, according to a 2007 study published in "Neurology." Deafness, vomiting and seizures were also reported symptoms. Another kind of bypass surgery, of the coronary artery variety, can also lead to confusion, fuzzy thinking, trouble concentrating, difficulty remembering and solving problems, according to Harvard Health Publications.

Experimenting With Drugs (Just One Time)
While you may know that alcohol and drug use can lead to impaired judgment, coordination and memory, some scientists assert that trying ecstasy just once could damage your memory. Researchers from the University of Hertfordshire's School of Psychology have found that compared with non-users those who've tried ecstasy show significantly impaired memory and that the amount of ecstasy consumed is largely irrelevant, according to reporting from ScienceDaily.com.


Source: AOL Health