Category Archive

We’ve all been there: it’s been hours since lunch, dinner still feels ages away, and your stomach is protesting at maximum volume. It’s easy to reach for bags of chips, handfuls of candy, or cans of diet soda, but they certainly don’t offer a lot of health benefits. Instead, why not swap out junk food for something much better for your brain? So-called brain foods contain omega-3 fatty acids, vitamins B, D C, E, A, choline, iron, and iodine, all of which work together to improve your memory, mood, and concentration.

First on the list are nuts. These superfoods are easy to keep handy, don’t need to be refrigerated, and come in a variety of different flavors. Plus, each variety of nut comes with its own unique set of health benefits.

• Almonds: Almonds are high in protein and fiber, which helps make you feel fuller faster. They’re also a great source of important nutrients, including magnesium and vitamin E. Almonds have been shown to lower cholesterol, improve blood sugar control, and promote healthy gut bacteria. A healthy serving size is about 23 almonds, or a ¼ cup.
• Walnuts: Studies have shown that walnuts can improve cognitive function, while reducing the risk of developing cardiovascular disease, depression, type 2 diabetes, and dementia. They are rich in nutrients vital to brain health, including alpha-lipoic acid, folate, and vitamin E. A healthy serving size is 1-2 ounces a day.
• Pumpkin Seeds: These tiny seeds have a mighty impact on our brain health. Pumpkin seeds are a rich source of zinc and magnesium, both of which are crucial for cognitive health. They also contain amino acids that lead to the creation of serotonin and dopamine, helping to regulate our moods, aid in memory formation, and support our overall cognitive function.

Next, let’s look at fruits. While they have a shorter shelf-life than nuts do, fruits are a wonderful way to incorporate a little bit of sweetness into your day. They also offer a wide variety of health benefits for both you and your brain.

• Berries: Berries have antioxidant and anti-inflammatory properties that aid in protecting your cells from developing diseases such as cancer, Alzheimer’s, and heart disease. They also contain athocyanins, which aid in memory formation and learning. Blueberries have been shown to lower blood pressure, speed up reaction time, and improve memory.
• Citrus: Oranges and grapefruits are rich in vitamin C, an important nutrient for brain functioning. Studies have shown that it’s important to maintain levels of vitamin C to prevent age-related cognitive decline and Alzheimer’s. Plus, their sharp flavor is a great way to “wake up” throughout the day.

While they’re not exactly snacks, coffee and tea are another great way to supplement your healthy snacks and get your brain (and body) the nutrients they need!

• Coffee: Coffee is a great way to improve your mood, wellbeing, concentration, and alertness. In fact, lifelong coffee consumption has been linked to the prevention of cognitive decline and a reduced risk of stroke. The maximum recommended limit for cups of coffee is 5 cups a day, or about 400 mg of caffeine.
• Green Tea: Green tea is known for its variety of health benefits. It’s a good source of important amino acids, including L-theanine and catechins, which are both known to protect your brain health. Frequent drinkers of green tea have also been shown to be at a 64% lower risk of cognitive impairment.

While most fitness and wellbeing blogs focus on exercise and eating well for our bodies, it’s easy to forget about keeping our brains healthy. By making the small step of trading potato chips for blueberries, you can support your brain’s health, improve your mood and memory, and reduce the risk of cognitive disorders today!

Most people consider mosquito-borne illness a problem for long distance travelers journeying to faraway jungles or swamps. And for the most part, this is true. Yellow fever and malaria have been virtually eliminated from the United States due to vaccines and medication, and the Zika virus hasn’t been documented in the United States since 2019. However, there are some mosquito-borne illnesses that cause hundreds of cases per year in the United States: Chikungunya, Dengue, and West Nile virus.

But the possibility of contracting mosquito-borne illness shouldn’t scare you into staying inside all summer. There are over 3,500 different types of mosquitoes on Earth and only a handful of them actually transit diseases. Even rarer, the mosquito has to drink from an animal or human carrying a very specific type of germ that can not only survive within the body of the mosquito, but multiply. The germ is then spread through the blood of the next animal or human it feeds from.

Even if you’re unlucky enough to get bitten by a mosquito carrying the mosquito-borne illness found in the United States, the symptoms are fortunately, for the most part, fairly mild. Most people who contract Zika, Dengue, or West Nile have no symptoms at all. For those infected with Chikungunya, however, most will develop symptoms. Chikungunya causes severe muscle and joint pain, which can continue for months after the infected person begins to feel better.

So, how can we stay safe from mosquito-borne illness this summer season? There are a few ways to lower your chances of getting bitten:

• Empty any flowerpots, birdbaths, buckets, gutters, or outside pet water dishes. Mosquitoes spend the majority of their lifecycle in standing water, so eliminating places for eggs to hatch and grow is vital in keeping your backyard mosquito-free.
• If you happen to have any ponds in your backyard, try introducing fish or frogs. Both frogs and fish eat mosquito larvae, making them a perfect solution to the issue of standing water.
• If possible, avoid going outside after dusk. Mosquitoes (much like us) don’t like midday heat. They stick to shaded and woody areas throughout the day and come out of hiding when the sun goes down. Mosquitoes are most active starting in the late afternoon and continue to feed until dawn.
• Wear insect repellents that contain DEET, a chemical that makes you “invisible” to mosquitoes by confusing their sense of smell. This way, you’ll still be able to enjoy nights by the campfire, roasting marshmallows and making smores,.
• Stick to long-sleeved, light-colored clothes. Studies show that mosquitoes are most attracted to black objects, so wearing dark colors may make you mosquito magnet.

Ever notice how some people seem to get bitten by mosquitoes more than others? It may have to do with blood type. Studies show that mosquitoes prefer type O blood.

Sometimes, despite our best efforts, we still get the occasional, annoying mosquito bite. There are plenty of at-home remedies to help you deal with the itchiness and ensure the bites heal quickly.

• Oatmeal: Oatmeal has anti-irritant properties that are perfect for dealing with pesky mosquito bites. Simply make oatmeal paste from equal parts oatmeal and water and apply it to the bite for 10 minutes before washing it off.
• Rubbing Alcohol: This common household item soothes the site of your mosquito bite by removing the protein that causes your immune system to react with itchiness and swelling. Alcohol wipes offer the same relief and can be used on-the-go.
• Ice: Apply an ice pack or a cold rag to the mosquito bite and keep it there for 5-10 minutes. Ice tends to give more temporary relief since, unlike rubbing alcohol, it doesn’t stop your immune system’s reaction. However, it does work in a pinch.
• Antihistamines: Like rubbing alcohol, allergy medication like Zyrtec, Claritin, and Benadryl block your immune system’s reaction to the bite, helping you find relief from the itchy feeling.