Sunday, April 15, 2012

Dental X-rays increase Tumors inside skull


From Medscape Medical News > Oncology

Dental X-Rays Linked to Tumors Inside Skull

Sandra Yin
     
     
    April 10, 2012 — Early or repeated exposure to dental x-rays appears to increase the risk for meningioma, the most commonly reported primary brain tumor in the United States, according to a study published online April 10 in Cancer.
    The study reveals a statistically significant increased risk for meningioma in people who underwent bitewing or panoramic x-rays.
    "The findings presented here are important, because dental x-rays remain the most common artificial source of exposure to ionizing radiation for individuals living in the United States," the researchers report.
    According to lead author Elizabeth Claus, MD, PhD, professor and director of medical research at the Yale University School of Public Health in New Haven, Connecticut, and attending neurosurgeon at the Brigham and Women's Hospital in Boston, Massachusetts, "the study presents an ideal opportunity in public health to increase awareness regarding the optimal use of dental x-rays, which unlike many risk factors is modifiable."
    Most Meningiomas Are Benign
    Meningiomas are tumors that arise from the meninges, which are membranes that surround the brain and spinal cord, Derek Johnson, MD, a neurologist who specializes in neuro-oncology at the Mayo Clinic in Rochester, Minnesota, told Medscape Medical News. He was not involved in the study. Although technically not brain tumors, they occur inside the skull and can push inward on the brain from the outside. The vast majority (90%) are pathologically benign, he said. Some 170,000 people in the United States have been diagnosed with these tumors.
    If small meningiomas are found but are not causing any symptoms, usually observation is all that's necessary. "Finding a meningioma does not necessarily mean that it must be treated," said Dr. Johnson.
    But if the tumor grows over time or causes symptoms, surgery or radiation therapy, either fractionated or with techniques such as Cyberknife or Gamma Knife, can be considered, he said.
    Largest Study to Date
    The researchers set out to explore the relation between dental x-rays, which are the most common modifiable source of ionizing radiation, and the risk for intracranial meningioma.
    The population-based case–control study compared 1433 patients with intracranial meningioma from 4 states with a control group of 1350 people with similar traits who had not been diagnosed with a meningioma.
    This study is the largest of its kind to explore the effects of relatively common dental x-rays, according to the researchers. Most previous data came from studies that looked at the effects of high-dose single exposures such as atomic bombs, or a small number of high-dose exposures like radiation therapy, the researchers note.
    Over a lifetime, patients with meningioma were more than twice as likely as control subjects to report having had a bitewing exam, which uses an x-ray film held in place by a tab between the teeth, the researchers found.
    Regardless of age, more frequent bitewing films were associated with increased risk. People who had meningiomas were 1.4 to 1.9 times more likely than control subjects to have received bitewing exams yearly or more often.
    Bitewing x-rays are relatively common. More than 92% of the population studied had undergone one.
    I think this is the best and most conclusive evidence to date.
    "I think this is the best and most conclusive evidence to date that low-dose repeated exposure — the kind of thing we come into contact with relatively regularly in our day-to-day life — is likely a true risk factor for this particular tumor," Dr. Johnson told Medscape Medical News.
    The less common panorex exams, which offer a 2-dimensional panoramic view of all a person's teeth and surrounding bones, were associated with a notably higher risk for meningioma among people screened when young and among those who had the exams yearly or more often. People who reported undergoing such x-rays when they were younger than 10 years of age had a 4.9 increase in the risk of developing the brain tumors. However, Dr. Johnson noted that a small sample size (22 cases) led to some instability in the odds ratio, resulting in a wide confidence interval (1.8 to 13.2). Less than half (47 percent) of case and control subjects had ever undergone a panorex exam.
    Another expert said that the study highlights the dangers posed by dental x-rays. "The importance of this study is that it shows that this is not a procedure with zero risk," said Keith L. Black MD, chair and professor of the Department of Neurosurgery, director of the Maxine Dunitz Neurosurgical Institute, and director of the Johnnie L. Cochran, Jr. Brain Tumor Center at Cedars-Sinai Medical Center in Los Angeles, California. "As a general rule, we need to be more concerned about x-ray exposure, particularly in the younger population," he explained.
    When Possible, Avoid Fishing Expeditions
    If there is no evidence of a problem, such as a cavity or the need for a root canal that might warrant further exploration, Dr. Black advises against x-ray fishing expeditions. For more than 20 years, his dentist has asked him after his twice-yearly dental cleanings whether he wants x-rays. Without fail, he declines. "If I have no complaints and they see no cavities, I don't see the point in getting the x-rays, so I refuse," he said.
    Patients and parents should have conversations with their dentists about the risks and benefits of dental x-rays, he said, so they can make the most informed, intelligent decisions about when to get them. Dental x-rays should not be indiscriminately used as a yearly screening test for patients. "They should use them only when they're only critically necessary," said Dr. Black.
    Cancer. Published online April 10, 2012. Abstrac
    t

    ?Statins use in Healthy Male with Raised Cholesterol


    From Heartwire

    Should Statins Be Used in Primary Prevention? JAMA Gets in on the Debate

    Michael O’Riordan
    April 10, 2012 (Baltimore, Maryland and San Francisco, California)— Differing opinions on the use of statins in primary prevention make the pages of one of the leading medical journals this week, with the Journal of the American Medical Association (JAMA) the latest in a line of professional and mainstream media outlets getting in on the contentious topic. Introduced by the JAMA editors to encourage discussion and debate, the inaugural "dueling viewpoints" kicks off its new series by considering the clinical question of whether or not a healthy 55-year-old male with elevated cholesterol levels should begin taking the lipid-lowering medication.
    The two "combatants" in the clinical duel will also be familiar, having previously debated the topic in the pages of the Wall Street Journal, as well as on theheart.org. For Drs Rita Redberg and William Katz (University of San Francisco, California), who argue that healthy men should not take statins, there are other effective means to reduce cardiovascular risk, including dietary changes, weight loss, and increased exercise.
    "These strategies are effective in increasing longevity and also result in other positive benefits, including improved mood and sexual function and fewer fractures," they write. "Although these strategies are challenging, prescribing a statin may undermine them. For example, some patients derive a false sense of security that because they are taking a statin they can eat whatever they want and do not have to exercise."
    In their counterpoint, Drs Michael Blaha, Khurram Nasir, and Roger Blumenthal (Johns Hopkins Ciccarone Center for the Prevention of Heart Disease, Baltimore, MD) agree that the cornerstone of treatment for patients with elevated cholesterol levels will always be diet and exercise but that statins can be a "critical adjunct for those identified to be at increased coronary heart disease risk." The Johns Hopkins physicians argue that there is no logic in waiting for an MI to occur before starting statin therapy and that if clinicians are unsure of the risk of seemingly healthy patients with elevated cholesterol levels, the use of coronary artery calcium (CAC) screening can help.
    "The CAC scan is a helpful tool that enables clinicians to direct statin treatment at the disease (coronary atherosclerosis) that they propose to treat and illustrates the concept of risk-based, individualized decision making," write Blaha, Nasir, and Blumenthal. "Statin therapy would not be recommended if a CAC scan revealed a score of 0."
    In their viewpoint, they point to data from WOSCOPS and AFCAPS/TexCAPS showing reductions in MI and other coronary events in the primary-prevention setting. However, they argue that the debate over cholesterol therapy needs to be rephrased, because doctors should never treat elevated cholesterol levels in isolation but instead aim to provide therapy to the highest-risk patients most likely to benefit.
    For Redberg and Katz, however, the data simply do not support the use of statins in the 55-year male patient with normal blood pressure and no family history of disease but with elevated cholesterol levels. They point to a recent meta-analysis in healthy but high-risk men and women showing no reduction in mortality with statin therapy, as well as a recent Cochrane review showing similar results. Moreover, Redberg and Katz highlight the adverse effects associated with statins, including cognitive defects and diabetes.
    "For every 100 patients with elevated cholesterol levels who take statins for five years, a myocardial infarction will be prevented in one or two patients," they write. "Preventing a heart attack is a meaningful outcome. However, by taking statins, one or more patients will develop diabetes and 20% or more will experience disabling symptoms, including muscle weakness, fatigue, and memory loss."

    HPV4 Vaccine Adverse events in Young Women


    From Medscape Medical News

    Adverse Events Minor in Young Women Taking HPV4 Vaccine

    Ricki Lewis, PhD
    April 6, 2012 — Adverse events from initial human papillomavirus vaccination (HPV4; Gardasil, Merck) are mild, according to a studypublished online January 9 in the Journal of Women's Health. Results also indicate that older women understand the role of the virus in elevating cervical cancer risk better than younger women.
    HPV4 vaccination began in the United States in girls and women aged 9 to 26 years in June 2006. The manufacturer's direct-to-consumer marketing campaign, extensive media coverage, and efforts in some states to require vaccination for public school admission spread awareness of the vaccine and of the ability of certain subtypes of HPV to cause cervical cancer.
    Data on adverse events have been limited to clinical trial results and reports to the US Food and Drug Administration and the US Centers for Disease Control and Prevention's Vaccine Adverse Events Reporting System. Both sources indicate pain at the injection site, nausea, and syncope as adverse effects of the vaccination.
    Allison L. Naleway, PhD, from the Center for Health Research, Kaiser Permanente Northwest, Portland, Oregon, and colleagues conducted a survey and collected electronic medical record information for 899 young women, aged 11 to 26 years, who were receiving their first injection from Kaiser Permanente Northwest during an 8-month period in 2008. Mail and telephone contact began within 1 week after the first of the series of vaccinations.
    The 50-item survey assessed knowledge about the virus, the vaccine, and adverse effects, and probed the relationships between participants and healthcare providers. "Such information could be used to design or focus interventions to improve HPV4 uptake and compliance with the three-dose HPV4 series and might identify opportunities for improved provider communication and education of vaccine recipients," the investigators write.
    Their results echoed earlier findings. About three quarters (696 [78%]) of the participants reported pain at the injection site, with up to 11% of them recalling the pain as severe to very severe. The percentage of respondents reporting pain and pain intensity was inversely proportional to age. A third of respondents reported pain worse than that from other vaccinations. One hundred fifty-five participants (17%) reported bruising, and 127 (14%) experienced swelling. These effects were reported more frequently among those younger than age 18.
    Eight women (1%) reported syncope after the first vaccination, and 133 (15%) reported presyncope. Receiving additional vaccines at the same time was associated with increased reporting of adverse events. Younger women were more likely to have received multiple vaccines.
    The researchers evaluated responses by age: 11 to 12 years (preteenagers), 13 to 17 years (adolescents), or 18 to 26 years (adults). Younger participants were less aware of the relationships among HPV, abnormal Pap test results, and genital warts. The value of age also emerged in assessment of personal risk. Fifteen percent of preteenagers, 8% of teenagers, and 4% of adults strongly agreed or agreed that they were too young to get cervical cancer. Older respondents were also more likely to recall seeing a vaccine advertisement (86% vs 55% for oldest and youngest groups, respectively; P < .0001).
    "Our study shows that age is an important factor influencing young women's experiences with the quadrivalent HPV vaccine," the researchers conclude. Limitations of the survey include the 27% response rate and the 9 cases in which parents refused to allow their daughters to participate.J Womens Health. Published online January 9, 2012. Abstract

    Monday, March 26, 2012

    Helicobacteria increases risk of Type 2 diabetes


    From Medscape Education Clinical Briefs

    Helicobacter pylori Infection May Increase Hemoglobin A1c Levels CME

    News Author: Troy Brown
    CME Author: Charles P. Vega, MD
     
    CME Released: 03/20/2012; Valid for credit through 03/20/2013

    CLINICAL CONTEXT

    Infection with Helicobacter pylori is most associated with gastrointestinal tract complications, but the authors of the current study explain how this infection may promote higher rates of type 2 diabetes as well. H pylori strainsplay a role in the homeostasis of leptin and ghrelin, 2 hormones critical to energy homeostasis and metabolism. In addition,H pylori infection is associated with chronic inflammation, particularly among H pylori strains which contain the cagantigen. There is evidence that this inflammation may extend beyond the gastrointestinal tract, affecting insulin and glucose metabolism.
    Nonetheless, the effect of H pylori infection on the risk for incident type 2 diabetes is not completely clear. The current study by Chen and Blaser evaluates the relationship between H pylori infection and hemoglobin A1c (HbA1c) levels in a large population of adults.

    STUDY SYNOPSIS AND PERSPECTIVE

    Gastric H pylori infection is associated with elevated Hb1Ac levels in adults, according to a large study by Yu Chen, PhD, an associate professor of environmental medicine, and Martin Blaser, MD, a professor of internal medicine, at the New York University School of Medicine in New York City. The results of this study were published online March 14 and in the April 15 issue of the Journal of Infectious Diseases.
    The researchers conducted cross-sectional analyses of data from 7417 participants in the National Health and Nutrition Examination Survey (NHANES) III (aged 18 years or older) and 6072 participants in NHANES 1999-2000 (aged 3 years or older) whose H pylori status was obtained, to study the association between H pylori infection and type 2 diabetes mellitus.
    H pylori/Diabetes Status, HbA1c Measurement
    In 1996, participants in the NHANES III phase 1 study who were aged 18 years or older were tested for H pyloriimmunoglobulin G (IgG) antibodies with 2 tests: the H pylori IgG enzyme-linked immunosorbent assay (Wampole ELISA), and the cagA IgG ELISA.
    According to those results, study participants were classified into 3 groups:
    • H pylori–positive and cagA-positive,
    • H pylori–positive and cagA-negative, or
    • H pylori–negative and cagA-negative.
    H pylori status was established in NHANES 1999-2000 study participants with the Wampole ELISA. An immune status ratio (ISR) was calculated for each specimen by dividing the specimen optical density by the mean optical density of the cutoff controls. Specimens were given a negative value if the ISR was from 0 to 0.90, and a positive value if the ISR was higher than 0.90.
    Participants received a positive diabetes status if they reported insulin use or a physician diagnosis of diabetes. HbA1c assays for both study groups were standardized to the reference method used in the Diabetes Control and Complications Trial, a large clinical study funded by the National Institute of Diabetes and Digestive and Kidney Diseases.
    Because cagA status was only determined in NHANES III, the researchers only performed analyses of joint H pylori–cagA status in the NHANES III group.
    They evaluated the effect of body mass index (BMI) on the association between H pylori status and HbA1c level, and performed stratified analyses using the standard definitions for overweight (≥25 kg/m2) and normal (<25 kg/m2) BMI.
    H pylori Associated With Increased HbA1c Levels in Adults
    In the NHANES 1999-2000 study overall, participants with H pylori had higher mean HbA1c levels (P = .02); this persisted when the researchers excluded those with known diabetes or insulin use (P = .02). The positive relationship was stronger in those 18 years of age or older (P = .01). There was no association in participants who were younger than 18 years.
    After the adults were stratified according to BMI (<25 kg/m2 and ≥25 kg/m2), the association between H pylori and HbA1c was only present in participants with a higher BMI. H pylori–associated increases in HbA1c were greater in those with a higher BMI (P for interaction < .01).
    In NHANES III, the association between higher HbA1c levels with positive H pylori status was only apparent in participants without diabetes (P < .01). As in NHANES 1999-2000, H pylori–positivity was associated with higher HbA1c levels in participants with a high BMI who did not have diabetes (P < .01). Unlike in the earlier study, however, the association was also seen in participants with lower BMIs and no diabetes (P < .01).
    H pylori cagA Associated With Increased HbA1c in Adults
    Overall, there was a progressive increase in HbA1c when comparing participants who were H pylori–negative, H pylori–positive/cagA-negative, and H pylori–positive/cagA-positive (P = .02), especially after excluding participants who had diabetes or used insulin (P < .01). Positive H pylori cagA status was positively associated with HbA1c levels in both BMI groups after excluding people with a history of diabetes.
    Association Between H pylori and Diabetes Unclear
    In NHANES 1999-2000, H pylori was positively associated with diabetes (odds ratio [OR], 1.30; 95% confidence interval [CI], 0.94 - 1.80). This association was significant in people with higher BMIs (OR, 1.43; 95% CI, 1.00 - 2.03). There did not appear to be a difference between BMI levels (P for interaction = .21).
    In NHANES III, H pylori was not associated with diabetes in either BMI group. CagA positivity was not associated with diabetes overall or in stratified analyses based on BMI. Neither H pylori nor H pylori cagA positivity was associated with current insulin use in the total population, or in participants stratified by BMI, although the sample size for this analysis was small.
    The authors suspect that H pylori directly or indirectly increases HbA1c levels in adults, particularly those who are obese, as H pylori regulates leptin and ghrelin, which play a key role in energy homeostasis and metabolism.
    In addition, H pylori causes gastric inflammation, which may be related to the development of metabolic syndrome, according to recent data.
    "Given that the prevalence of H. pylori is decreasing, the proportion of diabetes that could be attributable to H. pyloriis likely to also decrease," write the authors. "However, among older individuals and especially those with a higher BMI, glucose intolerance associated with H. pylori could remain significant."
    In an accompanying editorial, Dani Cohen, PhD, from Tel Aviv University in Israel, and Khitam Muhsen, PhD, from the University of Maryland School of Medicine, Baltimore, write: "Chen and Blaser utilized two independent large national samples of the general population. In addition, the use of a reliable biomarker of diabetes as a dependent variable confers originality to the article because prior studies on the association between H. pylori and HbA1c have been limited."
    Noting that some adults might benefit from H pylori treatment, Dr. Cohen and Dr. Muhsen write: "Helicobacter pylori–infected adults with higher BMI, even if asymptomatic, may need anti–H. pylori therapy to control or prevent diabetes mellitus. With the continuous trend in the decline in H. pylori infection rates in developed countries, the relative importance of H. pylori in the etiology of diabetes mellitus will probably decrease. Nevertheless, there will be still many years in which older individuals, especially those with a higher BMI and glucose intolerance, will benefit from this new information."
    The study was supported by grants from the National Institutes of Health and the Diane Belfer Program in Human Microbial Ecology. The authors and editorialists have disclosed no relevant financial relationships.
    J Infect Dis. 2012:205:1183-1185, 1195-1202. Article abstract, Editorial extract

    STUDY HIGHLIGHTS

    • Researchers evaluated data from NHANES conducted in 1988 to 1994 and 1999 to 2000.
    • Participants underwent testing for H pylori IgG antibodies by use of ELISA, including analysis for the cagAantigen.
    • Participants also underwent evaluation for HbA1c values. The prevalence of clinical diabetes was determined by participant self-report or the use of insulin.
    • The main study outcome was the relationship between positive testing results for H pylori IgG and HbA1c values. This result was adjusted to account for demographic and health habit variables as well as participants' BMI.
    • Researchers evaluated 7417 participants from the first survey period and 6072 participants from the second survey period. The study cohort was fairly evenly divided according to sex and age groups represented.
    • Variables associated with H pylori infection included older age, lower educational attainment, non-Hispanic black and Mexican American race/ethnicity, and higher BMI.
    • In the 1999 to 2000 survey study cohort (NHANES 1999-2000), the mean HbA1c levels among participants with and without H pylori infection were 5.49% and 5.40% (P = .02). The difference in HbA1c levels based onH pylori infection was significant only among adults 18 years or older and among those with a BMI of 25 kg/m2 or more.
    • In the 1988 to 1994 survey study cohort (NHANES III), HbA1c levels were higher among participants with H pylori infection only among those without diabetes. H pylori infection was associated with higher HbA1c values regardless of BMI in this cohort.
    • A positive testing result for the cagA antigen was associated with a more substantial increase in HbA1c values compared with positive H pylori status with a negative cagA testing result.
    • There was no significant overall association between H pylori infection and the prevalence of diabetes, but H pylori infection was associated with a borderline increased risk for diabetes among participants with a BMI greater than 25 kg/m2 in the 1999-2000 survey study cohort specifically.
    • cagA positivity was also not associated with the prevalence of diabetes.
    • Neither H pylori infection nor cagA positivity was associated with insulin use for diabetes.

    CLINICAL IMPLICATIONS

    • H pylori may increase the risk for type 2 diabetes by disturbing the homeostasis of leptin and ghrelin. In addition, H pylori infection is associated with chronic inflammation, which may be systemic and promote a higher risk for diabetes.
    • The current study by Chen and Blaser demonstrates that H pylori infection, particularly with organisms with thecagA antigen, is associated with mild increases in HbA1c values in the general adult population. However, H pylori infection was generally unrelated to the prevalence of diabetes.

    Thursday, March 1, 2012

    Omega 3 & Brain


    From Medscape Medical News > Neurology

    More Evidence Omega-3 Rich Diet May Protect Aging Brain

    Megan Brooks
     
     
    February 27, 2012 — New data from the Framingham Offspring Study cohort suggest that higher dietary intake of the omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) may help protect the aging brain.
    Dr. Zaldy S. Tan
    Results showed that lower red blood cell (RBC) levels of DHA and EPA in late middle age were associated with smaller brain volumes and a "vascular" pattern of cognitive impairment, even in persons free of clinical dementia.
    "People with lower blood levels of omega-3 fatty acids had lower brain volumes that were equivalent to about 2 years of structural brain aging," study author Zaldy S. Tan, MD, MPH, from the Easton Center for Alzheimer's Disease Research and the Division of Geriatrics, University of California, Los Angeles, comments in a written statement.
    This study, Dr. Tan told Medscape Medical News, "adds to the current body of evidence on the beneficial health effects of omega-3 fatty acids." However, he said, it is premature to make clinical recommendations solely based on this study. "It needs to be validated in other populations and extended to clinical trials, which may be able to provide more specific recommendations."
    "With that said, people who are already consuming fish as part of a balanced diet can take stock in the promising findings of this study that omega-3 fatty acid may benefit not only their heart but their brain as well," Dr. Tan said.
    The findings were published in the February 28 issue of Neurology.
    Building on Prior Studies
    Some previous population-based studies have suggested an association between higher intake of fatty fish and a lower risk of dementia, as well as other health outcomes. As previously reported by Medscape Medical News, in the original Framingham Study cohort, individuals with the highest DHA levels had a 47% reduction in all-cause dementia and a 39% lower risk of developing Alzheimer's disease.
    "We wanted to see whether RBC omega-3 fatty acid levels (which is more reflective of actual tissue exposure to these nutrients) [have] an effect on structural and cognitive brain aging in the late–middle age, nondemented offspring of the original Framingham Study cohort," Dr. Tan said. "To our knowledge, this is the first study that utilized RBC omega-3 fatty acid levels to markers of brain aging," he added.
    The researchers related RBC DHA and EPA levels in 1575 dementia-free men and women (mean age, 67 years) to performance on standard cognitive tests and to volumetric brain magnetic resonance imaging scans.
    After adjusting for age, sex, and time interval, those patients with RBC DHA levels in the lowest quartile (Q1, <3.9%) had significantly lower total brain volume (P = .009) and significantly greater white matter hyperintensity volume (P = .049) compared with those patients with higher RBC DHA levels (Q2 - Q4, >3.9%). The association persisted for total brain volume in the fully adjusted multivariable analysis (P = .019).
    Participants with lower DHA and DHA+EPA levels (Q1 vs Q2 - Q4) also scored lower on tests of visual memory (P = .008), executive function (P = .004), and abstract thinking (P = .004) in the model, adjusting for age, sex, and time interval. The results remained significant in multivariable analysis.
    Results Supportive Not Definitive
    "These findings add some favorable data to the question regarding whether polyunsaturated fatty acids (PUFAs), like DHA and omega-3 fatty acids, could be related to better brain health," Rachelle S. Doody, MD, PhD, who was not involved in the study, told Medscape Medical News. Dr. Doody is Effie Marie Cain Chair in Alzheimer's Disease Research and director, Alzheimer's Disease and Memory Disorders Center, Baylor College of Medicine, Houston, Texas.
    She said the key strengths of the study are a well-defined population and careful measurements of the PUFAs. "Key limitations are that this study does not investigate causality; you would have to follow people longitudinally to determine whether their levels of these PUFA's influence their brain health or their likelihood of developing dementia over time," Dr. Doody said.
    "These findings cannot support definitive actions on the part of prescribing physicians or patients; that is, they do not provide proof that eating fish or taking supplements is beneficial, and they did not address safety," Dr. Doody added.
    The study was supported by the Framingham Heart Study's National Heart, Lung, and Blood Institute contract and by the National Institute on Aging. Dr. Tan has received research support from the National Institutes of Health and the National Institute on Aging. A coinvestigator on the study is employed by Health Diagnostic Laboratory Inc, which offers blood omega-3 testing, and is the owner of OmegaQuant LLC, a company that offers blood fatty acid testing. A complete list of author disclosures can be found with the original article. Dr. Doody has disclosed no relevant financial relationships.
    Neurology. 2012;78:658-664. Abstract

    Wednesday, February 29, 2012

    Brain Health improvement tips


    Improve Brain Health Now: Easy Steps

    We can sum­ma­rize a lot of research by say­ing that there are four essen­tial pil­lars to main­tain­ing a healthy brain that func­tions bet­ter now and lasts longer. Those pil­lars are:
    • 1) Phys­i­cal Exercise
    • 2) Men­tal Exercise
    • 3) Good Nutrition
    • 4) Stress Management
    Great … now what?! How do you develop a healthy lifestyle that includes all four pil­lars? Let’s look at each one.
    1. 1. Phys­i­cal Exer­cise
      • - Start by talk­ing to your doc­tor, espe­cially if you are not cur­rently phys­i­cally active, have spe­cial health con­cerns, or are mak­ing sig­nif­i­cant changes to your cur­rent program.
      • - Set a goal that you can achieve. Do some­thing you enjoy for even just 15 min­utes a day. You can always add more time and activ­i­ties later.
      • - Sched­ule exer­cise into your daily rou­tine. It will be become a habit faster if you do.
      • - If you can only do one thing, do some­thing car­dio­vas­cu­lar, mean­ing some­thing that gets your heart beat­ing faster. This includes walk­ing, run­ning, ski­ing, swim­ming, bik­ing, hik­ing, ten­nis, bas­ket­ball, play­ing tag, ulti­mate Fris­bee, and other sim­i­lar sports/activities.
    2. 2. Men­tal Exer­cise
      • - Be curi­ous! Get to know your local library and com­mu­nity col­lege, look for local orga­ni­za­tions or churches that offer classes or workshops
      • - Do a vari­ety of things, includ­ing things you aren’t good at (if you like to sing, try paint­ing too)
      • - Work puz­zles like cross­words and sudoku or play games like chess and bridge
      • - Try a com­put­er­ized brain fit­ness pro­gram for a cus­tomized workout
      • - If you can only do one thing, learn some­thing new every day
    3. 3. Good Nutri­tion
      • - Eat a vari­ety of foods of dif­fer­ent col­ors with­out a lot of added ingre­di­ents or processes
      • - Plan your meals around your veg­eta­bles, and then add fruit, pro­tein, dairy, and/or grains
      • - Add some cold-water fish to your diet (tuna, salmon, mack­erel, hal­ibut, sar­dines, and her­ring) which con­tain omega-3 fatty acids
      • - Learn what a portion-size is, so you don’t overeat
      • - Try to eat more foods low on the Glycemic Index
      • - If you can only do one thing, eat more veg­eta­bles, par­tic­u­larly leafy green ones
    4. Stress Man­age­ment
      • - Get reg­u­lar car­dio­vas­cu­lar exercise
      • - Try to get enough sleep each night
      • - Keep con­nected with your friends and family
      • - Prac­tice med­i­ta­tion, yoga, or some other calm­ing activ­ity as way to take a relax­ing time-out (maybe a bath)
      • - Try train­ing with a heart rate vari­abil­ity sen­sor, like the one in emWave (for­merly known as Freeze-Framer)
      • - If you can only do one thing, set aside 5–10 min­utes to just breathe deeply and recharge