Fitness & Wellness

What To Look For In A Personal Trainer

What To Look For In A Personal Trainer

When you go to a personal trainer, you’re hoping to get the best possible results based on the program the trainer has created for you. That’s only possible if you have a good trainer that knows what he or she is doing. You have to what to look for in a personal trainer in order to ensure you make the right choice.

Make sure your trainer is certified.

Too many people are allowed to lead exercise groups without knowing anything about the body, the right things to ensure there are no injuries and how to correct existing issues. Checking your personal trainers certifications is important. It means the trainer underwent a course of study and passed the certification test. NASM, ACE, and ACSM are three certifications that are most common. Check to see if the trainer also has a CPR-AED certification. It means they care about clients and safety. They want to be prepared to help in the rare event something does happen.

Make sure the trainer asks you questions and doesn’t just talk about themself.

Trainers need to find out what your goals are, learn if you have any special needs and even find out what your level of fitness is before they create a program. While you’re in the interviewing stage, the trainer will probably ask what your goals are and maybe if you have special needs, such as a bad back, but they probably won’t test your fitness level until you’re ready to begin a program. The trainer should be interested in you.

Find out if they have a promotional option.

Run, don’t walk, if someone wants you to sign up for a long term commitment. I’ve actually gone to a nationwide gym where they wanted a lifetime commitment. Keep your initial workout to a shorter plan. If the trainer offers a free trial, take advantage of it. If they have a one month group program, like we do, go for that if you aren’t sure. The thirty day program gives you enough time to know whether you like the trainer style and the facilities. After thirty days, you’ll be in better shape and have more information to decide whether to continue or not.

  • Find out if they specialize in what you need. Not every trainer focuses on every need. Some work better with people who want to get fit for sports, while others are all about rehab or fitness past 40. Find a trainer that focuses on the goal you want to achieve.
  • See if there are both group and individual training sessions. Not only should the workout match your style, but also your budget.
  • See if they get results. If you know someone that went to the trainer, talk to them to get an idea of how they work. Otherwise, check their website for success stories.
  • See if the trainer provides both exercise and dietary help. Trainers that are certified in nutrition or work with a nutritionist or someone certified can provide the complete program. Exercise alone isn’t enough to truly be healthy.

Good Food, Good Mood

Good Food, Good Mood

Everything you do that affects your health, also affects your disposition. I have clients in Richmond Hill, GA that say once they started eating healthy, good food, they found they increased the number of days they were in a good mood. There’s a lot of reasons for that. One big one is not what you’re eating, but what you’re not eating. If you’ve cut out sugar, you’ll also prevent many of the problems of fluctuating blood sugar levels. While the highs are great and make you feel energized (although some times they make you feel shaky), the lows can leave you feeling grumpy and angry, even when there’s no reason.

Eat a lot of leafy greens.

Leafy greens contain magnesium, vitamin B6 and folate. B6 is used by the body to help increase the amount of serotonin it gets, which is very similar to the job antidepressants do. Other foods with B6 include carrots, sweet potatoes, green peas and legumes. The folate also helps regulate serotonin. Avocados also contain a significant amount of folate. Don’t mistake it for folic acid, which doesn’t provide the benefits and is a synthetic form of B9 that may increase the risk of serious conditions. Magnesium has been recognized as a good treatment for depression for years, unfortunately many Americans have a shortage.

Boost your spirits with some nuts, lentils and flax seeds.

Walnuts, cashews, Brazil nuts and even peanuts can help boost your mood and provide a great snack! Cashews contain vitamin B6, but also have magnesium, niacin and tryptophan. The B6 aids in the conversion of tryptophan to serotonin. Walnuts contain high amounts of Omega3 fatty acids. Not only does Omega3 fatty acid lift your spirits, one study found that by including more Omega3 in the diet of prisoners with a high propensity toward violence, there were fewer incidence in the prison. Don’t get mad, get a walnut or two.

Eat some berries, especially blueberries.

To stay healthy, you need to fight free radicals that can come from the food we eat or the environment. The flavonoids in blueberries, such as anthocyanin that gives it the blue color—help keep your brain safe and can make you feel good. One study showed that drinking a mixture made from wild blueberries had a positive effect on mood for people of all ages, compared to the placebo. It’s not just blueberries, but any fresh berry, fruit or vegetable with a deep red or purple color contains anthocyanin.

  • Get your sunshine vitamin, vitamin C. Vitamin C contributes to making neurotransmitters, which includes the happy hormones, serotonin, dopamine and nor adrenaline. One study showed increasing blood levels of vitamin C reduced mental distress by 51% and reduced mood disturbance by 71%.
  • Hooray for dark chocolate. It’s good for your mood. It has more cocoa solids and doesn’t contain the milk, so the flavor is stronger, but so are the mood improving benefits from the polyphenols in dark chocolate.
  • Drink some green tea to relax you, while also making you more alert. It’s been shown to benefit conditions like Alzheimer’s and Parkinson’s, too.
  • A cup and a half of coffee a day may be just what the doctor ordered for depression. It dilates the blood vessels and improves circulation, plus the caffeine increases the dopamine production.

Health Is Your First Wealth

Health Is Your First Wealth

In today’s busy world, it’s easy to ignore taking care of your health, because of many of the requirements of the job. It seems that wealth is often placed higher on the ladder of goals. That’s truly unfortunate, because with minor changes, you can have both. However, if you focus on wealth to the exclusion of your health, you’re either not going to enjoy the spoils of your bounty because of illness or the vast majority of your money and your time will be spent trying to regain your health.

It doesn’t take a lot to stay healthy, just consistency.

One of the best things you can do for your health is eat nutritious food and skip the junk food. While fast food may seem like the best way to get a quick meal, you’ll pay for it with your health if you eat too many fast food meals. Instead, take the time to plan a weekly menu and create a grocery list. You can save some time by ordering your list online and picking it up at the grocery. Cook healthy meals for the week and double those recipes, making your own heat and warm meals for that week and another week. You can even prepare lunches to take to the office. Once you get into the routine and have a few meals in the freezer, it will actually save time and your health.

Get more exercise.

It’s been said that a sedentary lifestyle is worse than smoking. While a sedentary lifestyle can lead to weight gain and the biggest cause of preventable death is now obesity, even if you don’t gain weight, not moving around at least five minutes of every hour is unhealthy. That movement doesn’t have to be jumping jacks or anything nearly that strenuous. It could be just walking around the room. Studies show that people who sat more than 8 hours a day died sooner than those who didn’t and the risk was as bad as those who smoked or who were obese. Getting an hour to an hour and a half of exercise a day can offset too much sitting.

Are you burning the midnight oil more than necessary?

You may think you’re getting enough sleep if you go to bed early, but if you’re watching television or movies on the computer, you’ve wiped out the benefits of an early bedtime. Getting adequate sleep is important for heart health and can also help prevent obesity. Lack of sleep increases the hormones that make you hungry and inhibits those that make you feel full. You tend to eat more when you don’t have enough sleep and that can put you on the road to obesity.

  • You won’t have to stay up all night or stay late at the office if you workout regularly. A program of regular exercise not only gives you more energy to get things done faster, it also boosts your cognitive abilities.
  • Eating healthy can prevent blood sugar fluctuations that can leave you feeling exhausted and unable to function or to wired to focus on anything. It helps you make your wealth, while remaining healthy.
  • Enjoy what you do. Whether it’s work or exercise, you should enjoy it. If you hate what you do for a living, reconsider what you do. If you hate your exercise program, do something that you like. Focus on what you truly will enjoy and what gives you satisfaction and a sense of accomplishment and joy.
  • Take time to appreciate the world around you. Some people do it through meditation and calming their mind so they can appreciate the world more fully. Others simply walk up each day and give thanks for everything they have. A thankful and appreciative attitude will help you live longer and healthier.

Sculpt Bikini Ready Abs

Sculpt Bikini Ready Abs

If you watch “The Game of Thrones,” you know the motto of House Stark is “Winter is coming.” Here at Studio Fit Richmond Hill, our motto is “Summer is coming and it’s time to get your body ready for it. It means boosting your energy level so you can enjoy summer to its maximum and toning your body, especially building bikini ready abs. Nothing is more obvious that you’re out of shape is a pouchy stomach and roll around your waist. We have the exercises and programs to help you get a flat stomach faster.

You’ve got to shed extra pounds.

Even if you’re in super good shape with every muscle at peak performance, if you have excess fat, you’ll still look out of shape. Your abs could be washboard perfect, but nobody will see them if they’re covered with a layer of fat. That’s why losing weight is also important and that starts with a healthy diet. You simply can’t out-exercise a bad diet. A healthy diet means giving up processed foods and eating more whole foods. It means cutting out sugar and learning just how sweet fruit tastes when your taste buds are no longer assaulted by added sugar.

As you shed weight with a healthy diet, a program of exercise goes hand-in-hand with it.

Your workout program shouldn’t strictly be focused on abs. It should be a total body workout with ab workouts as part of it. If you need to shed pounds, strength training works great, even better than cardio. That’s because cardio workouts do burn calories, but those calories come from both muscle tissue and fat tissue. Strength training burns calories, while building muscle tissue. Muscle tissue requires more calories to maintain than fat tissue does, so you’ll boost your metabolism. The take away is that the more muscle tissue you have, the easier it is to lose weight.

Do focus on ab workouts and total body workouts.

There are a multiple crunches you can do to boost build your abs, regular, side, reverse and twist crunches for examples. They all work the abs. Simple things like a stomach vacuum, blowing out all the air in your lungs and pulling your stomach in as hard as you can and holding. It can be done anywhere, any time throughout the day. Lunges, bicycles and planks are good for strengthening the abs, too.

  • Drink more water. You need adequate liquid in your body to help fat break down. Most experts recommend at least eight 8-ounce glasses a day, some suggest up to ten. You’ll lose weight faster, keep your energy level up and feel fuller.
  • Eat the majority of your carbs in the morning, so you have a chance to burn them. When you eat carbs late at night, it goes to fat.
  • Eat more frequently, but eat smaller meals. Overeating can give you a disheartening round belly look. Switch to smaller meals and include healthy snacking.
  • Eat more protein to help gain muscle and lose fat. Ditch the junk food and include healthy fat. Avocados and fatty fish include healthy fat that makes you feel full and absorbs more slowly.

Do You Have A Fit Family?

Do You Have A Fit Family?

I get many clients who want to get healthy and start a workout program and healthy lifestyle to get back in shape. That’s normally when they realize they need to do some work at home, since they don’t have a fit family. Unless there’s a specific illness or condition where a person needs to get back into shape, most of the time it’s the pervasive lifestyle of everyone that lives in the house. It’s well known that obesity is now the leading cause of preventable deaths and according to the CDC, the incidence of obesity in children and adolescents has tripled since the 1970s. Studies in 2015 to 2016 shows that 20 percent of school age children are now obese.

The food you serve and that’s available to the family is where you start.

Are you grabbing carryout because you’re tired and don’t know what to serve for supper? That’s where it all starts. In today’s busy world, people are often working several jobs, plus they still have the responsibility of home. That’s where good planning can help you and your family get fitter. Planning a menu and creating a grocery list for the week will ensure that you have everything you need to eat healthy. It also ensures you don’t do impulse shopping that can fill your cart with junk food. Don’t omit food for snacks that are healthy.

Prepare your food on the weekend and make sure your refrigerator is stocked with ready to eat healthy snacks.

Creating your meals on the weekend and having them ready to warm can eliminate the carryout syndrome. Have healthy snacks like fresh fruit ready to eat, peanut butter celery sticks and healthy trail mix ready for when your family wants a quick snack to tide them over to supper. Eating healthy becomes a habit, but so should healthy fluids. Cut out sodas, fruit drinks and even juices. Cutting out juices might surprise you, but they lack fiber and often have extra sugar. Keep bottled water ready. You can purchase reusable bottles and if your water has impurities or chemicals, filter tap water.

Limit video device time and get active.

Today’s children are often glued to a computer screen, which can affect their health by providing less exercise and now findings are pointing to other health hazards to young children with too much screen time. Get the family more involved with active things. Put a hoop up outside and enjoy some basketball together. Ride bikes or take long walks. Something as exciting as going to Disneyworld or other big theme park, actually requires a lot of endurance to maximize the benefit. If you’re taking a family vacation, get the kids to walk with you to prepare for the experience. Make gifts active, like roller blades, rather than computer games.

  • Walk the kids to school, if it’s close enough, rather than drive them. Both of you will get more exercise and you may even find it quicker, particularly if there are long drop off lines.
  • Let the kids exercise with you. If they’re little, they’ll love it. They don’t have to do each one perfectly. There are ways to make children part of the workout by carrying them while you’re doing it.
  • Get children involved in tasks around the house and outside work. Putting elbow grease into the work and moving as fast as you can not only makes it a game, it burns calories.
  • Make family time active. Go for hikes, nature preserves or even to a farmer’s market. Having the kids help pick out fresh produce can also help them get more involved.

Tips To Monitor Your Fitness Progress

Tips To Monitor Your Fitness Progress

In Richmond Hill, GA we track clients progress in a number of ways. There’s a good reason to monitor your fitness progress and the more ways you track it, the more motivated you’ll be. It’s more than just about motivation, it’s also about finding out what works and what doesn’t work. If you’re doing everything right but not getting the progress you hoped to achieve, maybe there are problems with your workout or diet. Finding lack of progress can be just as important as finding out you’re doing great! It gives an opportunity to change the workout and look more closely at dietary needs.

The old stand-by of weight loss may not be enough.

If you’re eating healthy and working out regularly, you expect to see your weight drop. That’s not always the case. Sometimes, the lack of weight loss can come from something as simple as water weight that can be elusive enough to make you feel like a failure. Sometimes, the difference comes from muscle tissue. Muscle tissue weighs more than fat tissue does. If you have less fat tissue and more muscle tissue, it’s a sign that you’re fitter, but may come with the consequence of losing less weight.

It’s important to have several types of tracking.

Take measurements. Just like shedding pounds, shedding inches is an indication you’re fitter. For those times when you’re not seeing that weight loss, yet you know you’re doing everything right, taking measurements will give you the information you need. One cubic inch of muscle tissue weighs far more than one cubic inch of fat tissue. In other words, if you have more muscle tissue and less fat tissue, but weight the same amount, you’ll look and be thinner. You’ll wear a smaller size or the size you wear will fit looser. That’s what it’s all about, isn’t it? Looking and feeling your best, not the number on the scales.

Check out how much improvement you made in various areas of fitness.

Can you lift heavier weights without feeling like you’re about to break a blood vessel or walk further without resting? Is touching your toes something you no longer think of as a fantasy, but can do it in real life? Those things all mean you’re fitter and doing a whole lot right. Fitness is for more than just the “beautiful” body everyone seems to want, it’s about being healthy and feeling great, too.

  • Checking your blood pressure can give you an indication that you’re getting fitter. That’s particularly true for people with both high and low blood pressure. Getting fit can help get you back to normal.
  • Track your energy level. Do you find that you still have a lot of oomph at the end of the day? That’s probably because getting fit can boost your energy level and keep you going.
  • Do you emotionally feel better? Exercise helps burn off the hormones of stress and gets you back to a healthy normal.
  • Is your digestion improved. One thing often overlooked is how exercise improves your digestion. It boosts the healthy microbes in the gut and eliminates the bad ones. It helps improve both digestion and elimination.

Should We Be Eating Like Cavemen

Should We Be Eating Like Cavemen

Can you really become healthier eating like cavemen? If you’re a historian or study the development of man, you’re probably going crazy over the inaccuracies of calling the diet a Paleo diet or caveman diet. Setting the whole historical perspective aside, especially since it’s believed the carbs early man consumed actually helped the growth of a larger brain, can eating a lower carbohydrate diet free of grains make you healthier? Does cutting out legumes and milk products make sense and help you lose weight?

You’ll be more upset by what you can’t eat than what you can.

Caveman diets don’t contain anything with white flour or grains of almost any kind. That means that pizza is off limits. It also means most of the food in the American diet is no longer on your food list. While hamburgers may be there, the bun is gone. Processed foods are out the door, so you can’t help but eat cleaner and that’s a good thing. It automatically improves your eating habits.

What you should eat on the caveman diet.

Animal meat is okay, but not on a bun. One of the focuses of the caveman diet is eating the whole animal. That means eating organ meats, cartilage and bone marrow. It’s often one of the most difficult parts of the diet. While organ meats tend to be easier to consume, cartilage and bone marrow might stop you in your tracks. Bone broth is the route to take for those nutritious animal parts. It’s made by cooking the bones with a bit of vinegar, celery and onion for a full day or two, then using the broth for soups or just drinking once the nutrients have leached out of the bones into it. Who could argue about the healthiness of eating fresh fruits, vegetables, raw nuts and seeds? Adding natural fats, such as foods with healthy fat like salmon or avocado or using coconut oil is a final step. How could it not be healthy?

Is fermented fruit or drink part of the caveman’s diet?

Cavemen probably did have alcoholic beverages. Alcoholic drink is a natural process of fermentation. There are all sorts of drunken monkey and drunken elephant videos that are taped when animals find fermenting fruit. While cavemen needed all types of food to survive, especially when selections were lean, alcohol isn’t allowed on the caveman diet. Many people find that severely cutting their consumption or cutting it out completely, not only helps them lose weight, it helps them lose weight around their mid-section, the most dangerous type of excess pounds.

  • Eating like a caveman isn’t all that’s necessary for good health. Moving like a caveman is important, too. Man used his two feet to get around, since other forms of travel, including riding animals, weren’t available. Moving more is just as important as changing your diet.
  • Eliminating processed foods can be the start of a healthy diet that is a modified form of a paleo diet.
  • Besides adding exercise as part of “paleo living,” consider getting outside more and making contact with nature. Some people believe that taking off your shoes and walking in grass, called grounding, can help make you happier and healthier.
  • Besides eating healthy, don’t forget that what you drink plays an important role. While giving up alcohol is part of the diet, so is giving up soft drinks and anything sugary and man made. Eat fruit and drink water.

The Top Fat-Burning Foods

The Top Fat-Burning Foods

While just eating the top fat-burning foods won’t get you the perfect body, you need a healthy diet for that, they will give you a little extra boost toward achieving your goal. Some of these foods actually burn more calories to digest than they contain, while others help build muscle tissue or encourage the body to burn fat. Foods high in protein, healthy fat or fiber tend to fill you up, so you won’t be as hungry for snacks, which aren’t really fat burners, but do help you achieve your weight loss goals.

Eat food with a high thermogenic effect.

Foods that have a high thermogenic effect are those that take a lot of calories to digest. While they might not burn more calories than they contain, it does actually lower the amount you get. Brown rice, foods high in lean protein and even high fiber foods like oatmeal have a high thermogenic effect. Be aware that white rice isn’t as effective as brown rice and even starts out higher in calories. Fiber rich foods, which excludes many processed foods, have a high thermogenic effect. When you eat a food like chicken breast, the body requires about a third of its calories to digest it. Have you ever wondered why celery is so popular on diets? You guessed it. It has a high thermogenic effect.

Some food contains certain nutrients that help the body to burn fat.

When your insulin levels spike, your body thinks it’s going to starve or that food is scarce. That’s why the more spikes to insulin you have, the more fat it stores…for those lean times. While the times might be lean, you won’t be. What’s especially bad is the fat is stored around the middle and called visceral fat. It’s the most difficult to lose and the most dangerous to your health. If you include foods higher in healthy fat in your diet, such as those high in Omega-3 fatty acid, like walnuts or salmon, it helps prevent insulin spikes. Kale, sardines and Jerusalem artichokes can help. Brown rice also falls into this group, while also being thermogenic.

Increase your metabolism with healthy food, so you’ll burn more calories.

You’re continually burning calories. It takes calories to keep your body going even when you sleep. When you’re more active, your body burns even more calories. If you want to make weight loss easier, you need to boost the amount of calories you burn, even when you sleep. That means you’ll raise your metabolism. Foods like beans, almonds, eggs, chia seeds, dark chocolate and lean meat increase your metabolism and help you burn more fat.

  • One quick way to boost your calorie burning is to drink a tall, cold glass of water. It takes extra calories to warm the water to body temperature, so you’ll be increasing the number of calories you burn.
  • Green tea contains catechins and caffeine, which not only help break down fats, also help give your metabolism a boost. Green tea is good for your health, too, since catechins are antioxidants.
  • Increase your potassium intake in the morning with a banana. Potassium affects your basal metabolism, giving it a boost.
  • Get spicy and hot! Eat hot peppers. The capsaicin in the peppers are what cause your mouth to burn, but also helps burn calories and break down fat.

Muscle Building Mistakes

Muscle Building Mistakes

I often have new clients in Richmond Hill tell me they’ve tried everything and can’t seem to build the muscles they want to have. One of the reasons they have a tough time is that they’ve made several common muscle building mistakes that don’t give them the results they want or even impede muscle development. Some even want to turn to pharmaceutical methods for muscle building, which can affect their future health. These toxic methods aren’t necessary when you have the right techniques to build muscle naturally.

Too often people workout too long or too often.

Working out at the gym longer and more often isn’t necessarily the way to go. In fact, it’s one mistake rookies often make that can discourage them and make them believe they can’t gain muscle. Overtraining, whether you’re working out too long or too often can actually cause you to lose muscle tissue. Your body and muscles need time to heal those micro fractures and restore balance to your immune system and body. Don’t train more than four days each week or more than two days in a row. You need time for those muscles to heal. Don’t workout longer than about 75 minutes for maximum muscle growth.

Make sure your diet contains an adequate number of calories and plenty of protein.

If you’re getting too few of calories, you’re going to lose weight. That’s often counterproductive to building massive muscle tissue, unless you want to burn fat, too. In order to get bigger, you need more calories than just your base requirements. Your diet should get 30 percent of those calories from protein, approximately 50 percent from carbs and 20 percent from fat. You need approximately 0.8 to 1.5 grams of protein per pound of body weight to build muscle.

What you eat is important, but so is when you eat it.

If you’re grabbing that energy bar at the end of the day, you’re building a potential to increase fat, not muscle. You need carbs to create glycogen reserves used to build muscle tissue. However, when you eat those carbs is just as important as the types of carbs you eat. Eat your carbs early in the day. It replenishes the body after sleeping, where you body burned the reserves of glycogen. When you eat them later at night, they store…that means fat! Eat most of your carbs early in the day and slowly taper off the later it gets

  • Another mistake that sabotages muscle building is doing too much cardio. You may love to run, but if you’re building muscle, cardio is NOT the way to go. It burns tons of calories, some of which come from lean muscle tissue.
  • You may not be pushing yourself enough to go heavier or changing up your routine to challenge yourself. If you haven’t increased the amount of weight you’re lifting in months, that may be part of your problem.
  • Add compound strength training moves to your workout. You’ll get the maximum benefit, since it works several muscle groups at once. A dumbbell lunge is an example of a compound move.
  • Don’t forget to get adequate sleep. When you sleep, your body mends itself. The process of building muscle tissue is making small tears in the muscle and then having the body mend it, which makes the muscle larger and stronger. Not enough sleep also stresses your body, which slows the muscle building process.

Fight Dementia

Fight Dementia

One of the biggest fears faced by people who age is senility. Whether it’s Alzheimer’s or other memory robbing condition, it makes people dependent on others and robs them of their memories. You don’t have to accept it as a fate. There are ways to fight dementia and senility that help prevent or slow the progress of these types of diseases and create a better quality of life.

Losing weight is a start.

Maintaining a healthy weight through healthy eating is important. It helps prevent high blood pressure, diabetes and high cholesterol that can impair cognitive thinking. Inflammation of the blood vessels is another cause of mental aging. It causes accumulation of fat and cholesterol in the arteries lowering the oxygen level to the brain. Curcumin, found in turmeric, helps prevent inflammation and protects the brain. It does more than that, it boosts memory and helps new brain cells to grow. Some believe it can clear the amyloid plaque that may be the cause of Alzheimer’s.

Working out does more than reduce depression in seniors.

A study in 2017 followed seniors, with one group walking briskly three times a day and the other continuing their normal life without change. It showed that those who walked not only lowered their blood pressure, they actually boosted their cognitive skills, too. Scientists found the e4 gene—APOE epsilon4—which was part of the genetic makeup of those at risk for Alzheimer’s. They conducted an 18-month study with four groups. Two groups had the gene and two didn’t. Of those without it, one group exercised and one didn’t. The same was true for the two groups with e4. At the end of the 18 months, only the group with the e4 gene that didn’t exercise had major atrophy in the area of the brain’s hippocampus, the first sign for the onset of Alzheimer’s.

Make sure you have all the nutrients your brain needs.

Your body needs not only nutrients, but a balance of them as well. To maintain a healthy brain, you need Omega-3 fatty acids and Omega-6. While you may be getting an adequate amount, you also may be blocking its action with too much omega-6 fatty acid. You need both, but the body doesn’t produce either, so you get them from what you eat. The ratio of Omega6 to Omega3 should be anywhere from 2:1 to 4:1 but in the American diet, it’s almost 25:1. Omega 6 is inflammatory and Omega3 is anti-inflammatory. The brain is 60 percent fat and of that, half of it is Omega-3. It’s a building block and has been shown to help prevent Alzheimer’s and other brain decline. An imbalance with too much Omega6 is linked to aggression and depression. Seed oils like sunflower, corn and soybean oil are high in Omega6. Coconut oil, butter, salmon or fatty fish and avocados are high in Omega3.

  • Eat some eggs for a boost memory. It contains choline and other B vitamins that help with brain functioning. Tree nuts also help cognitive functioning and aid in preventing brain damage.
  • Green tea has caffeine to boost concentration and L-theanine. L-theanine crosses the blood-brain barrier to help you stay alert, yet relaxed. The antioxidants and polyphenols in green tea boost memory.
  • Lower your risk of dementia by 122% by getting adequate vitamin D. Exposure to the sun in a healthy manner can help, so can beef liver, egg yolks and legumes.
  • You might not expect some things that cause seniors to display symptoms of dementia. Dehydration and bladder infections can create confusion. Chronic use of anticholinergic drugs for sleep and allergies, like Dramamine, Benadryl, Unison and Advil PM can lead to dementia.