Call it the winter blues or blahs or simply seasonal sadness. Whatever term you use, around this time, many of us start to feel our mood sinking. We feel especially tired and sluggish. We might even feel like the walking dead, moping from one task to the next.

That’s because as the days get shorter and colder, we spend more time indoors and are less active, according to Ashley Solomon, PsyD, a clinical psychologist who blogs at Nourishing the Soul. “We tend to be more sedentary, which we know impacts our level of energy and even interest in activities,” she said.

It also doesn’t help that our bodies produce more melatonin when the sun sets, making us sleepy, said Deborah Serani, Psy.D, a clinical psychologist and author of the book Living with Depression. (Interestingly, melatonin is known as “the Dracula of hormones,” because it only comes out at night, according to the National SleepFoundation.)

Our eating habits also contribute to our sinking mood and energy levels. “We tend to eat warmer, heartier meals because that’s part of our evolutionary survival strategy for staying protected through the winter months,” Solomon said. Eating more sugary foods – which is common from Halloween to New Year’s – also spikes glucose levels, leading to a crash of exhaustion, Serani said.

But that doesn’t mean you’re doomed to a dull and fatigued fall and winter. Here are five ways to lift your energy and mood.

1. Better understand your body clock.

For some of us seasonal changes have a dramatic effect on our bodies. For others, it’s a subtle shift, if there’s one at all. This has to do with our circadian rhythms.

Our circadian rhythm is essentially an internal body clock. “[It] regulates our body with respect to sleeping, feeding and well-being,” Serani said. Circadian rhythms respond to sunlight. With less sun exposure in the fall and winter, many people experience a shift in their circadian rhythm, she said.

How can you tell if you’ve been affected? If you’re sluggish during the times of the day you used to feel energetic or you’re exhausted when you used to be well rested, the seasonal changes might be affecting you, she said.

To reset your clock, on the weekends, when possible, wake up without an alarm so your body gets adequate rest, Serani said. For some, melatonin supplements might improve sleep, she said.

Getting enough sunshine is key. Twenty minutes a day seems to be the magic number, Serani said. You can achieve that by going outside or soaking in the sunshine by a window, she said. Or you can buy a light box, which emits bright artificial light.

(Light therapy is actually very helpful for people with seasonal affective disorder, a form of clinical depression that occurs during the winter. This New York Times article has some good information.)

2. Keep up regular physical activity.

Depending on where you live, you might want to participate in winter activities, such as skiing, snowboarding, snowshoeing, ice-skating or hockey.

But if those aren’t appealing, Solomon said, “even taking a short walk each day or going to an indoor yoga class can help.” Workout DVDs are another option.

If you’re not sure what you like, try a variety of activities that sound like fun. Then pay attention to which activities boost your mood and energy levels.

3. Eat a variety of foods. 

“Make sure you’re eating a variety of foods, including as many fruits and vegetables as you can,” Solomon said. If fresh produce isn’t available, eat foods that are in season, she said.

Also, “Though the colder weather makes us crave sweets and starches, be mindful to keep protein in your diet as a balance,” Serani said. “Protein doesn’t spike your sugar levels, leaving you to feel more satisfied, less irritable and tired than simple carbohydrates and sugars.”

Keep in mind that this isn’t about restricting what you eat or feeling ashamed – or sinful – about eating sugar. (There’s nothing criminal about savoring your favorite desserts.) Rather, it’s about paying attention to how foods affect you, giving your body the nutrients it needs and enjoying what you eat.

4. Socialize.

As the temps take a nosedive, the last thing you might want to do is leave your house. But try. “Schedule regular contact with friends and family, even if it’s via Skype,” Solomon said. Still, make sure you’re also getting out, she stressed.

5. Pamper yourself.

When you think of treating yourself, what comes to mind? For instance, consider taking fragrant baths, drinking hot tea, reading books, lighting candles or cuddling with a loved one, said Serani, who tends to pamper herself more during the fall and wintertime. “These seasonal things raise dopamine, serotonin and oxytocin, feel-good hormones that improve mood,” she said.

Source: Psychentral.com

Most of us have gotten cuts or wounds at various stages in our lives. But, sometimes minor cuts and wounds can have an adverse effect on our health.

 So, in order to get immediate relief, try these simple and effective home remedies to treat cuts and wounds. These tips are shared by Syeda Kiran Zahra Hussain, Certified Holistic Nutrition Therapist, SNHS , UK. Certified Health Coach, IIN, US.

Honey for cuts

If you just got a cut on your finger, apply some honey over it a disinfectant. Keep it for minutes, before covering it with any band aid.

Hive attacks

After a hike attack, try to relieve your pain with a cool shower by adding a cup of oats in it. This treatment will help you to bring down the pain, itches and bumps. Use this treatment for a minimum of 30 minutes.

 Bee sting

To treat a sting, tie a clean cloth just a little below the sting, soak another towel into some onion juice, and dab it on the wound. This will provide immediate relief and help lower the pain.

 Diarrhoea

If you have been suffering from low energy levels after a stomach upset, increase your consumption of bananas. Bananas are rich in vitamins and potassium, which will provide relief and boost your energy levels.

Feet itch

If you’re feet are itching, try soothing them by soaking them in a tub of tea water. Tea contains tanin acid, which helps, in relieving pain.

Source: http://bit.ly/18UXTym

In college, it’s all about saving money. With textbook and tuition prices at their highest rates in years, who has the cash to pay for regular salon manicures?

That’s why it’s important for every college girl to know how to do her own nails. I’ve been doing my own nails for years, and there’s just no reason to go to a salon regularly when you can do the exact same thing yourself for next to nothing!

Here are the steps for achieving a flawless manicure at home:

10 Steps to a Perfect DIY Manicure

 1. Remove your old polish.

Use a non-acetone nail polish remover for normal polish, but switch to acetone if you need to remove stubborn colors or glitter nail polish. I like to use the instant polish remover where you stick your finger into the jar and twist to remove the polish, but whatever you prefer is fine.

2. Trim/file your nails.

Get rid of excess length with nail clippers, then file using a nail file to get your nails into the perfect shape. Which shape you choose is up to you – I’m partial to the “squoval” shape, short and squared with smooth edges, because I think it looks the most modern and fashion-forward. I also like squared-off nails. But nail shape is a personal choice, so do what works best for you. For illustrations of the different nail shapes, seethis post from Glamour’s Beauty Blog.

  3. Soak your hands.

It’s an optional step, but for the full-on nail salon experience, soak your hands in warm water for 5 minutes. Add a tablespoon or two of scented liquid soap for a nice scent and some bubbles. This will soften up your cuticles and prepare them for the next step.

  4. Push back your cuticles.

Also an optional step if your cuticles aren’t too out of control. For those of you who aren’t familiar with cuticles, the cuticle is the little piece of skin at the bottom of your nail bed. It can sometimes get in the way of your polish, so pushing your cuticles back is usually a good idea for a uniform nail surface. Use a cuticle stick to do this, or in a pinch, a popsicle stick will do. Sometimes they cut your cuticles at pro nail salons, but I don’t recommend it. There’s no reason to cut your cuticles, and it can often lead to infection or gross-looking hands. Whatever you do, don’t cut your own cuticles at home!

  5. Use a scrub to remove dead skin.

Use a hand or body scrub, or make a simple scrub yourself using a mixture of olive oil and sugar. This will remove dead skin from your hands and get them feeling soft and looking flawless.

  6. Moisturize your skin.

The next step is to slather on your favorite hand lotion or cream. My favorites include Crabtree & Evelyn Rosewater Hand Therapy and Jaqua Pink Buttercream Frosting Hand Creme. Victoria’s Secret PINK Bodyalso makes a great hand cream that’s 100% vegan and isn’t tested on animals.

7. Wipe excess lotion from your nails.

Polish won’t adhere to greasy nails, so use a paper towel or tissue to wipe the lotion off your nails before you apply polish. If they still feel greasy, use a drop of nail polish remover. It will help cut through the grease and get your nails primed for the polish.

  8. Apply a ridge-filling base coat.

This is my number one tip for flawless nails – always use a ridge filler! This product not only makes your nail polish stay on longer, but it fills in all the ridges and bumps on your natural nails, leaving a silky-smooth surface to apply polish on top of. This is one of the reasons salon manicures seem to look nicer than when you paint your nails yourself – the ridge filler is the secret! I use Seche Base Ridge Filling Base Coat – it’s $6.99 at Drugstore.com.

9. Apply two coats of your chosen polish.

There are so many options when it comes to nail polish, but be sure you’re using a quality polish that won’t chip for best results. My favorite brands are Orly, Essie, China Glaze, and OPI. They may cost a bit more than good old 99-cent Wet & Wild, but they come in tons of fabulous colors, stay on longer without chipping, and generally stay fresh for longer.

Here are the pro secrets to perfect polish application: make three swipes over each nail – one on the left side, one on the right, and one down the center. Wipe off any mistakes immediately so they don’t have time to dry. And always make thin coats – two thin coats of polish always come out better than one thick one.

10. Let the polish dry.

Give your nail polish a few minutes to dry. It’s recommended that you let each coat dry for at least 5 minutes. To speed up drying time, you can apply a fast-drying top coat or run your semi-dry nails under very cold water. But be patient – you can completely undo your entire manicure if you use your hands too soon after polish application. Wait a little while and your nails will thank you!

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When minor medical issues crop up (nosebleeds, insect stings, dandruff!), chances are your medicine cabinet already contains some effective—and surprising—fixes for what ails you. Here are 10 common household items that do double duty, saving you a trip to the pharmacy—and cash in the process!

1. Antacid tablet

It’s for: Heartburn

The effervescent type with sodium bicarbonate helps neutralize the acid that causes painful heartburn symptoms.

But try: Soothing insect bites

“Antacid formulations such as Alka-Seltzer contain aspirin, an anesthetic that can help ease the sting and itch of insect bites,” says Dr. Howard Sobel, a clinical attending physician in dermatology and dermatologic surgery at Beth Israel Medical Center in New York City.

He recommends making a paste with a crushed antacid tablet, a pinch of oatmeal (also a skin soother), and water and applying it to the skin. Results are immediate—and this DIY formula has a healing bonus that other anti-itch salves lack. “Calamine lotion contains zinc oxide, which can be drying to the skin,” Sobel explains. “Effervescent antacid tablets provide quicker relief from pain and itching—without the dehydrating side effects.”

2. Mouthwash

It’s for: Freshening breath

“Both types of mouthwash—with and without alcohol—contain antimicrobial properties that reduce the number of bacteria in the mouth,” explains Edgard El Chaar, a clinical associate professor of periodontology and implant dentistry at NYU College of Dentistry.

But try: Preventing athlete’s foot

If you’ve switched to an alcohol-free version (such as Tom’s of Maine or ACT Fluoride), don’t throw away the old bottle: Use the alcohol mouthwash to keep your feet and toenails pristine. To prevent athlete’s foot, soak a cotton ball with the liquid and swab the bottoms of your feet and between toes after every shower. According to Sobel, the high alcohol content of traditional mouthwash helps ward off fungal infections.

3. Baking soda

It’s for: Tooth whitening

Many dentists recommend baking soda to help remove superficial stains from enamel, making teeth appear whiter. It also prevents bad breath and gets rid of plaque embedded in the area between the teeth and gums.

But try: Calming irritated skin

Used topically, baking soda takes the sting out of sunburn and minimizes the itch and discomfort caused by a variety of skin conditions (including eczema, prickly heat, and poison ivy). “Sodium bicarbonate is a mild alkaline compound that can help neutralize the pH balance of your skin,” says Dr. Linda K. Franks, a clinical assistant professor of dermatology at New York University. “This ‘buffering effect’ may help quell the inflammation that occurs at the skin’s surface, easing your soreness.”

To get relief, place a cup of baking soda under a running bath tap so it dissolves completely, and then soak in the water for about 30 minutes.

4. Nasal spray

It’s for: Easing congestion

The decongestants in it shrink blood vessels and swollen mucous membranes in your nose, making it easier for you to breathe.

But try: Stopping nosebleeds

Most nosebleeds can be stopped by simply pinching the nose for 10 to 20 minutes, but if yours persists, nasal spray may do the trick. According to Amy Sutton Peak, director of Drug Information Services at Butler University, about two-thirds of people who visit an emergency room for a persistent nosebleed are successfully treated with oxymetazoline, the decongestant found in common drugstore nasal sprays such as Afrin and Mucinex.

To stop the bleeding, she recommends tilting your head forward and clearing your nose by blowing out any clots (this may increase bleeding for a few seconds). Next, inhale through your nose while spraying oxymetazoline into the affected nostril(s), and then pinch the soft part of your nose closed. Maintain pressure for 10 full minutes. If the bleeding hasn’t stopped, continue pinching for another 10 minutes. If none of these measures works, see a health care provider for further treatment.

5. Witch hazel

It’s for: Treating acne

This plant extract helps fight acne by drying out excess oil in the skin. Because it contains alcohol, witch hazel can help kill the bacteria that cause infection and lead to breakouts.

But try: Shrinking hemorrhoids

“Witch hazel is a natural astringent,” says Sobel. “It works to contract the skin and surrounding blood vessels back to normal size.” That’s why it is a primary ingredient in many OTC hemorrhoid wipes and medicated pads, such as Tucks and Preparation H. “Alone, witch hazel may dry out delicate tissue, so also apply a cream, such as Vaseline or A+D original ointment, to moisturize the area,” says Sobel.

6. Aloe vera

It’s for: Soothing burns

Topical application of aloe gel can speed the healing of first- and second-degree burns.

But try: Eliminating canker sores

“Aloe vera contains vitamins as well as amino acids that help repair damaged tissues,” says Irwin Smigel, president of the American Society for Dental Aesthetics. “Several compounds found in aloe vera work together to decrease or prevent inflammation and control pain.” A research review found that canker sore sufferers who applied aloe vera gel healed about 50 percent faster than those who didn’t.

7. Tea tree oil

It’s for: Treating skin infections

Well-known for its antibacterial and antifungal properties, tea tree oil is often applied topically for acne and athlete’s foot.

But try: Getting rid of dandruff

People who used a shampoo with 5 percent tea tree oil reduced their dandruff 41 percent and significantly improved the itchiness and greasiness of their scalp, according to a study from the Journal of the American Academy of Dermatology. “You can safely add a small amount of tea tree oil to your own shampoo to get a similar effect,” says Sobel. “Just use sparingly, no more than a few teaspoons per bottle, to prevent overdrying of your scalp.”

8. Yogurt

You eat it for: Digestive health

The probiotic bacteria it contains help foster healthy digestion and keep you regular.

But try: Preventing gum disease

Adults who consume 55 grams of yogurt per day have significantly fewer markers of periodontal disease than those who don’t include this food in their diets, according to scientists at Kyushu University in Japan. That’s because the lactic acid in yogurt helps protect their gums from the harmful bacteria that cause this chronic condition.

9. Extra virgin olive oil

You eat it for: Lower cholesterol

Subbing it for butter keeps your cholesterol (and belly fat) in check.

But try: Boosting your vision

Studies show that the omega-3 fatty acids in olive oil help prevent age-related macular degeneration. People who ate the most olive oil (at least 100 mL, or nearly 7 tablespoons, per week) were about half as likely to develop late AMD as those who consumed less than 1 ml per week, according to researchers at the University of Melbourne in Australia.

10. Dark chocolate

You eat it for: Heart health

A few ounces weekly reduces risk of cardiovascular disease (and satisfies a sweet tooth).

But try: Protecting skin from sun damage

Dark chocolate may help protect the skin from the harmful effects of ultraviolet radiation, finds a study published in the Journal of Cosmetic Dermatology. Researchers say minimally processed versions of the sweet treat are rich in flavonoids, antioxidants that could prevent wrinkles and cut the risk of skin cancer caused by exposure to sunlight.

Source: http://www.foxnews.com

For many years, we’ve been told that there’s little we can do to prevent Alzheimer’s disease and other types of dementia but hope for the best and wait for a pharmaceutical cure. But the truth is you can reduce your risk by eating right, exercising, staying mentally and socially active, and keeping stress in check. By leading a brain-healthy lifestyle, you may be able to prevent Alzheimer’s symptoms and slow down, or even reverse, the process of deterioration.

Lifestyle choices can protect your brain

Researchers across the world are racing towards a cure for Alzheimer’s disease. But as prevalence rates climb, their focus has broadened from treatment to prevention strategies. What they’ve discovered is that it may be possible to prevent or delay the symptoms of Alzheimer’s disease and other dementias through a combination of healthful habits. While Alzheimer’s disease accounts for 50 percent of dementia cases, vascular dementia accounts for up to 40 percent in older adults, and there is much you can do to prevent this type of dementia.

It’s never too early to start boosting your brain reserves, but whatever your age, there are steps you can take to keep your brain healthy.

The 6 pillars of a brain-healthy lifestyle

The health of your brain, like the health of your body, depends on many factors.

While some factors, such as your genes, are out of your control, many powerful lifestyle factors are within your sphere of influence.

The six pillars of a brain-healthy lifestyle are:

1.         Regular exercise

2.         Healthy diet

3.         Mental stimulation

4.         Quality sleep

5.         Stress management

6.         An active social life

The more you strengthen each of the six pillars in your daily life, the healthier and hardier your brain will be. When you lead a brain-healthy lifestyle, your brain will stay working stronger…longer.

1: Regular exercise

According to the Alzheimer’s Research & Prevention Foundation, physical exercise reduces your risk of developing Alzheimer’s disease by 50 percent.

Regular exercise can also slow further deterioration in those who have already started to develop cognitive problems.

If you’ve been inactive for a while, starting an exercise program can be intimidating. But you don’t have to take up jogging or sign up for a gym membership. Look for small ways to add more movement into your day. Park at the far end of the parking lot, take the stairs, carry your own groceries, or walk around the block or pace while talking on your cell phone.

Tips for getting started and sticking with your exercise plan:

• Aim for at least 30 minutes of aerobic exercise five times per week. Try walking, swimming, or any other activity that gets your heart rate up. Even routine activities such as gardening, cleaning, or doing laundry count as exercise.
• Build muscle to pump up your brain. Moderate  evels of weight and resistance training not only increase muscle mass, they help you maintain brain health. Combining aerobics and strength training is better than either activity alone. For those over 65, adding 2-3 strength sessions to your weekly routine may cut your risk of Alzheimer’s in half.
• Include balance and coordination exercises. Head injuries from falls are an increasing risk as you grow older, which in turn increase your risk for Alzheimer’s disease and dementia. Balance and coordination exercises can help you stay agile and avoid spills. Try yoga, Tai Chi, or exercises using balance discs or balance balls.
• Stick with it for a month. It takes approximately 28 days for a new routine to become habit. Once you’re over this hump, keeping up your exercise routine will feel natural. In the meantime, write realistic goals on a workout calendar and post it on the fridge. Build in frequent rewards, and within no time, the feel-good endorphins from regular exercise will help you forget the remote…and head out the door.
• Protect your head. Studies suggest that head trauma at any point in life significantly increases your risk of Alzheimer’s disease. This includes repeated hits in sports activities such as football, soccer, and boxing, or one-time injuries from a bicycle, skating, or motorcycle accident. Protect your brain by wearing properly fitting sports helmets, buckling your seatbelt, and trip-proofing your environment. Avoid activities that compete for your attention—like talking on your cell while driving. A moment’s distraction can lead to a brain-injuring thud!

 

2: Healthy diet

Eat to protect glial cells.

Researchers believe that glial cells may help remove debris and toxins from the brain that can contribute to Alzheimer’s disease. Consuming foods such as ginger, green tea, fatty fish, soy products, blueberries, and other dark berries may protect these important cells from damage.

Just like the rest of your body, your brain needs a nutritious diet to operate at its best. Focus on eating plenty of fresh fruit and vegetables, lean protein, and healthy fats.

Eating habits that reduce inflammation and provide a steady supply of fuel are best. These food tips will keep you protected:

• Follow a Mediterranean diet. Eating a heart-healthy Mediterranean diet rich in fish, nuts, whole grains, olive oil, and abundant fresh produce. Treat yourself to the occasional glass of red wine and square of dark chocolate.
• Avoid trans fats and saturated fats. Reduce your consumption by avoiding full-fat dairy products, red meat, fast food, fried foods, and packaged and processed foods.
• Eat a heart-healthy diet. What’s good for the heart is also good for the brain, so by reducing your risk of heart disease, you also lower your risk of Alzheimer’s disease.
• Get plenty of omega-3 fats. Evidence suggests that omega-3 fatty acids may help prevent Alzheimer’s disease and dementia. Food sources include cold-water fish such as salmon, tuna, trout, mackerel, and sardines. You can also supplement with fish oil.
• Eat 4-6 small meals throughout the day, rather than 3 large meals. Eating at regular intervals helps to maintain consistent blood sugar levels. Also avoid refined carbohydrates high in sugar and white flour, which rapidly spike glucose levels and inflame your brain.
• Eat across the rainbow. Emphasize fruits and vegetables across the color spectrum to maximize protective antioxidants and vitamins. Daily servings of berries and green leafy vegetables should be part of your brain-protective regimen.
• Enjoy daily cups of tea. Regular consumption of green tea may enhance memory and mental alertness and slow brain aging. White and oolong teas are also particularly brain healthy. Drinking 2-4 cups daily has proven benefits. Although not as powerful as tea, coffee also confers brain benefits.

Give up smoking and drink in moderation

Smoking and heavy drinking are two of the most preventable risk factors for Alzheimer’s disease. Not only does smoking increase the odds for those over 65 by nearly 79 percent, researchers at Miami’s Mt. Sinai Medical Center warn that a combination of these two behaviors reduces the age of Alzheimer’s onset by six to seven years.

When you stop smoking, the brain benefits from improved circulation almost immediately, no matter your age. However, brain changes from alcohol abuse can only be reversed in their early stages.

What about supplements?

Folic acid, vitamin B12, vitamin D, magnesium, and fish oil are believed to preserve and improve brain health. Studies of vitamin E, ginkgo biloba, coenzyme Q10, and turmeric have yielded less conclusive results, but may also be beneficial in the prevention or delay of Alzheimer’s and dementia symptoms.

Talk to your doctor about medication interactions, and review current literature to make a personal decision about the costs and benefits of dietary supplements.

3: Mental stimulation

Those who continue learning new things throughout life and challenging their brains are less likely to develop Alzheimer’s disease and dementia, so make it a point to stay mentally active. In essence, you need to “use it or lose it.”

Activities involving multiple tasks or requiring communication, interaction, and organization offer the greatest protection. Set aside time each day to stimulate your brain. Cross-training with these brain-boosting activities will help keep you mentally sharp:

• Learn something new. Study a foreign language, learn sign language, practice a musical instrument, read the newspaper or a good book, or take up a new hobby. The greater the novelty and challenge, the larger the deposit in your brain reserves.
• Practice memorization. Start with something short, progressing to something a little more involved, such as the 50 U.S. state capitals. Create rhymes and patterns to strengthen your memory connections.
• Enjoy strategy games, puzzles, and riddles. Brain teasers and strategy games provide a great mental workout and build your capacity to form and retain cognitive associations. Do a crossword puzzle, play board games or cards, or work word and number games, such as Scrabble or Sudoku.
• Practice the 5 W’s. Observe and report like a crime detective. Keep a “Who, What, Where, When, and Why” list of your daily experiences. Capturing visual details keeps your neurons firing.
• Follow the road less traveled. Take a new route, eat with your non-dominant hand, rearrange your computer file system. Vary your habits regularly to create new brain pathways.

4: Quality sleep

Your brain needs regular, restful sleep in order to function at optimum capacity. Sleep deprivation not only leaves you cranky and tired, but impairs your ability to think, problem-solve, and process, store, and recall information. Deep, dreamy sleep is critical for memory formation and retention. If nightly sleep deprivation is slowing your thinking and affecting your mood, you may be at greater risk of developing symptoms of Alzheimer’s disease. The vast majority of adults need at least 8 hours of sleep per night. Any less, and productivity and creativity suffers.

Tips to help you combat insomnia and catch up on your Z’s

• Establish a regular sleep schedule. Going to bed and getting up at the same time reinforces your natural circadian rhythms. Your brain’s clock responds to regularity.
• Be smart about napping. While taking a nap can be a great way to recharge, especially for older adults, it can make insomnia worse. If insomnia is a problem for you, consider eliminating napping. If you must nap, do it in the early afternoon, and limit it to thirty minutes.
• Set the mood. Reserve your bed for sleep and sex, and ban television and computers from the bedroom (both are stimulating and may lead to difficulties falling asleep).
• Create a relaxing bedtime ritual. Take a hot bath, do some light stretches, write in your journal, or dim the lights. As it becomes habit, your nightly ritual will send a powerful signal to your brain that it’s time for deep restorative sleep.
• Quiet your inner chatter. When stress, anxiety, or negative internal dialogues keep you awake, get out of bed. Try reading or relaxing in another room for twenty minutes then hop back in.

5: Stress management

Stress that is chronic or severe takes a heavy toll on the brain, leading to shrinkage in a key memory area of the brain known as the hippocampus, hampering nerve cell growth, and increasing your risk of Alzheimer’s disease and dementia. Yet simple daily tools can minimize its harmful effects.

Get your stress levels in check with these proven techniques

• Breathe! Stress alters your breathing rate and impacts oxygen levels in the brain. Quiet your stress response with deep, abdominal breathing. Restorative breathing is powerful, simple, and free!
• Schedule daily relaxation activities. Keeping stress under control requires regular effort. Make relaxation a priority, whether it’s a walk in the park, playtime with your dog, yoga, or a soothing bath.
• Nourish inner peace. Most scientists acknowledge a strong mind-body connection, and various studies associate spirituality with better brain health. Regular meditation, prayer, reflection, and religious practice may immunize you against the damaging effects of stress.

6: An active social life

Human beings are highly social creatures. We don’t thrive in isolation, and neither do our brains. Studies show that the more connected we are, the better we fare on tests of memory and cognition. Staying socially active may even protect against Alzheimer’s disease and dementia, so make your social life a priority.

Oftentimes, we become more isolated as we get older, but there are many ways to keep your support system strong and develop new relationships:

• Volunteer
• Join a club or social group
• Visit your local community center or senior center
• Take group classes (such as at the gym or a community college)

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