A single, reliable, comprehensive guide to the changes we all can expect as we enter the second half of life. In Keep Your Brain Young, two of the world's leading brain doctors guide you through the changes you may encounter as you get older and as your brain matures. Based on state-of-the-art research and supplemented with dramatic case histories, this comprehensive resource shows you the latest techniques for maintaining memory, managing stress, and coping with sleep disorders and depression, offering prescriptive exercises you can put into action right away.
You'll also learn how to enhance your mental and physical functioning while reducing the risk for serious diseases such as Alzheimer's and Parkinson's. They can be reactions to a situation that causes you to feel threatened or anxious. Not surprisingly, these techniques are similar to those recommended for supporting good mental health in general. The student health center and college counselors are both good resources.
A diet is anything that you consume on a regular basis. All people are on a diet because everyone eats! Having a healthy diet means making food choices that contribute to short- and long-term health.
Keep Your Brain Young Apple Books’ta
It means getting the right amounts of nutrient-rich foods and avoiding foods that contain excessive amounts of less healthy foods. The right mix can help you be healthier now and in the future. The simplest way to create a healthy eating style is by learning to make wise food choices that you can enjoy, one small step at a time. The key is choosing a variety of foods and beverages from each food group vegetables, fruits, grains, protein foods, and dairy and making sure that each choice is limited in sodium, saturated fat, and added sugars. Make half your plate fruits and vegetables: Focus on whole fruits, and vary your veggies.
College offers many temptations for students trying to create or maintain healthy eating habits. Cafeterias, all-you-can-eat dining facilities, vending machines, and easy access to food twenty-four hours a day make it tempting to overeat or choose foods loaded with calories, saturated fat, sugar, and salt. You may not be in the habit of shopping or cooking for yourself yet, and when you find yourself short on time or money, it may seem easier to fuel yourself on sugary, caffeinated drinks and meals at the nearest fast-food place.
The importance of getting regular exercise is probably nothing new to you. The health benefits are well known and established: regular physical activity can produce long-term health benefits by reducing your risk of many health problems, such as heart disease, cancer, and diabetes, and it can also increase your chances of living longer, help you control your weight, and even help you sleep better. I have classes and work and a full life! What you may not know is that—precisely because you have such a demanding, possibly stressful schedule—now is the perfect time to make exercise a regular part of your life.
Getting into an effective exercise routine now will not only make it easier to build healthy habits that you can take with you into your life after college, but it can actually help you be a more successful student, too. The good news is that most people can improve their health and quality of life through a modest increase in daily activity.
The major types are described below. Aerobic exercise increases your heart rate, works your muscles, and raises your breathing rate. Or, split up your activity for the day: try a brisk ten-minute walk after each meal. If you are trying to lose weight, you may want to exercise more than thirty minutes a day. Examples of aerobic exercise include going for a run or brisk walk, dancing, swimming, and cycling. Strength training , done several times a week, helps build strong bones and muscles and makes everyday chores like carrying heavy backpacks or grocery bags easier.
You could join a strength training class or lift weights at home. Gentle stretching for 5 to 10 minutes helps your body warm up and get ready for aerobic activities such as walking or swimming. In addition to formal exercise, there are many opportunities to be active throughout the day. Being active helps burns calories. The more you move around, the more energy you will have. You can increase your activity level by walking instead of driving when possible, taking the stairs instead of the elevator, doing some house or yard work every day, or by parking a little farther from your destination.
Simply walking regularly can prolong your life. Moderately fit people—even if they smoke or have high blood pressure—have a lower mortality rate than the least fit. Flexibility exercises help reduce the stiffness and loss of balance that accompanies aging. Diabetes, particularly type 2, is reaching epidemic proportions throughout the world as more and more cultures adopt Western-style diets, which tend to be high in sugar and fat.
Aerobic exercise is proving to have significant and particular benefits for people with both type 1 and type 2 diabetes; it increases sensitivity to insulin, lowers blood pressure, improves cholesterol levels, and decreases body fat. In fact, studies show that people who engage in regular, moderate aerobic exercise e.
Anyone on insulin or who has complications from diabetes should get advice from a physician before embarking on a workout program. The following video explains why and challenges you to give it a try:. We have so many demands on our time—school, jobs, family, errands, not to mention finding some time to relax. To fit everything in, we often sacrifice sleep. But sleep affects both mental and physical health. Of course, sleep helps you feel rested each day. Internal organs and processes are hard at work throughout the night. Merrill Mitler, a sleep expert and neuroscientist at NIH.
Sleep helps you think more clearly, have quicker reflexes, and focus better. Tired people tend to be less productive at work and school. Lack of sleep also influences your mood, which can affect how you interact with others. A sleep deficit over time can even put you at greater risk for developing depression. Michael Twery, a sleep expert at NIH. Throughout the night, your heart rate, breathing rate, and blood pressure rise and fall, a process that may be important for cardiovascular health.
These hormone changes can affect your body weight. Each cycle includes periods of deep sleep and rapid eye movement REM sleep, when we dream. Sleep can be disrupted by many things. Stimulants such as caffeine or certain medications can keep you up. Distractions such as electronics—especially the light from TVs, cell phones, tablets and e-readers—can prevent you from falling asleep. The amount of sleep each person needs depends on many factors, including age, and getting a full night of quality sleep is important.
For most adults, hours a night appears to be the best amount of sleep. The amount of sleep a person needs also increases if he or she has been deprived of sleep in previous days.
Eventually, your body will demand that the debt be repaid. If you routinely fall asleep within five minutes of lying down, you probably have severe sleep deprivation, possibly even a sleep disorder.
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In many cases, people are not aware that they are experiencing microsleeps. Many studies make it clear that sleep deprivation is dangerous. Sleep-deprived people who are tested by using a driving simulator or by performing a hand-eye coordination task perform as badly as or worse than those who are intoxicated. Driver fatigue is responsible for an estimated , motor vehicle accidents and 1, deaths each year, according to the National Highway Traffic Safety Administration.
How to look after your mental health using exercise
Caffeine and other stimulants cannot overcome the effects of severe sleep deprivation. The following tips can help you get to sleep, stay asleep, and wake up feeling well rested:. A drug is a chemical substance that can change how your body and mind work. Drugs of abuse are substances that people use to get high and change how they feel. They may be illegal drugs like pot, cocaine, or heroin.
Or they may be legal for adults only, like alcohol and tobacco. People abuse drugs for many reasons:.
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It might surprise you to learn that cigarettes and other forms of tobacco are drugs. Tobacco contains nicotine, a substance that excites the parts of the brain that make you feel good. You can get addicted to nicotine just like other drugs. Use of cigarettes and tobacco can cause lung diseases, bad breath, bad teeth, mouth cancer, heart and blood problems, and many other health issues. The nicotine in tobacco is what makes you addicted. When you smoke, the effects wear off quickly.
This makes you want to keep using tobacco again and again throughout the day. The more you do this, the more your body and brain get addicted to the nicotine. Fortunately, there are medicines, other treatments, and hotlines that can help people quit tobacco. Drinks like beer, malt liquor, wine, and hard liquor contain alcohol. Alcohol is the ingredient that gets you drunk. Hard liquor—such as whiskey, rum, or gin—has more alcohol in it than beer, malt liquor, or wine.
Being drunk can make a person feel very silly, angry, or sad for no reason. It can make it hard to walk in a straight line, talk clearly, or drive. Drinking too much—on a single occasion or over time—can take a serious toll on the health of your brain, heart, liver, and create other health issues. Marijuana is a green, brown, or gray mix of dried, crumbled leaves from the marijuana plant. Marijuana can also be smoked in a pipe. Sometimes people mix it in food and eat it.
Marijuana can make you feel silly, relaxed, sleepy, and happy—or nervous and scared. It may change your senses of sight, hearing, and touch. This is more likely to happen to people who use marijuana every day, or who started using it when they were teenagers. Cocaine is a white powder. It can be snorted up the nose or mixed with water and injected with a needle.
Keep Your Brain Young
Cocaine can also be made into small white rocks called crack, which is smoked in a small glass pipe. Cocaine can make a person feel full of energy, but also restless, scared, or angry. Cocaine use can make you feel sick, lose your appetite, and put you at greater risk for heart attack and stroke. People also get these diseases by having unsafe sex. It is easy to lose control over cocaine use and become addicted. Then, even if you get treatment, it can be hard to stay off the drug. People who stopped using cocaine can still feel strong cravings for the drug, sometimes even years later.
Heroin is a white or brown powder or a black, sticky goo. It can be mixed with water and injected with a needle. Heroin can also be smoked or snorted up the nose. But some people throw up or itch after taking it. For the next several hours you want to sleep, and your heart rate and breathing slow down.
Then the drug wears off and you may feel a strong urge to take more. You could stop breathing or end up in a coma, and you could overdose on heroin. It is very easy to become addicted to heroin. People who stopped using heroin can still feel strong cravings for the drug, sometimes years later. Fortunately, there are medicines that can help someone recover from heroin addiction. Methamphetamine —meth for short—is a white, bitter powder. Community Reviews. Showing Rating details. More filters.
Sort order. Jun 27, Rena Sherwood rated it really liked it Shelves: non-fiction. Scientist and author Richard Dawkins has written about how he often doesn't like the titles publishers choose for non-fiction books, such as his classic, The Selfish Gene. However, in order to get his book published, he had to submit to the publisher's title request. This happens to many authors -- and possibly to the pair of authors for Keep Your Brain Young.
So, if you are looking at how to keep your brain young, you will be Scientist and author Richard Dawkins has written about how he often doesn't like the titles publishers choose for non-fiction books, such as his classic, The Selfish Gene. So, if you are looking at how to keep your brain young, you will be disappointed. But if you are looking to learn about the brain and about what ailments are most likely to affect you or your loved ones as they age, you are in for a good read. I've been a freelance writer since which is why you'll find so many spelling, grammatical and punctuation errors in my Goodreads reviews and the first thing I learned was that non-fiction is in demand -- not fiction.
So, I've had to write a shitload of non-fiction in my day. It is a great pleasure for me to read a book about a complex isssue, like the brain, written by someone who has a real flair for not only explaining the issue so even an idiot like myself can understand it, but also does it in an entertaining way. Keep Your Brain Young is such a book. Granted, this book, published in , is now out of date. Unfortuantely, not a lot has changed in 20 years about our knowledge of the brain and diseases like Alzheimer's. So, suprise, suprise -- she became hooked on 2 opioids.
Now, she's just hooked on one. Ahh, progress. Anyway, I did get some practical use out of it -- such as reminders of how I can better care for my crippled Mom and to keep the lights on no matter what room in the house I walk in after dark. Now, I've been living in this stupid rowhome on and off since and permanately since so I assumed I could walk around safely in the dark.
I also found out more information about Lewy body dementia what Robin Williams had that drove him to sucide than I did from a lousy Robin Williams biography called Robin. You might find some surprising information here. Mar 10, Abrar rated it it was amazing Shelves: brain-food. I love it.
Memory, brain functions and vitamins, and even information on some steps. It breaks down a complex topic into easy to follow format while still providing small advice to keep your brain young. Mar 07, Susan rated it liked it. Decent information but a bit dry. They even have 'exercises' to keep your brain young but this book didn't include much along those lines. Nov 10, Susan rated it it was ok Shelves: non-fiction. This was more about alzheimers and Parkinsons and old age, there was little in it for early middle age people.
Nov 13, Hadeel rated it did not like it.
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Larry Fuschino rated it really liked it Aug 05, May 01, Tommyb added it Shelves: , Eman Mohammed rated it it was ok Apr 04,