Recent studies have revealed that long COVID breathlessness and disturbed sleep may be inextricably linked, with research suggesting the two conditions are intertwined even in those who have recovered from their initial infection.

In this blog post, we’ll delve into how disrupted sleep can exacerbate long-term COVID symptoms and offer tips on how to find relief.

A new study published in The Lancet Respiratory Medicine analyzed patients in 38 institutions across the UK who were taking part in the PHOSP-COVID study between March 2020 and October 2021. They discovered that 62% of participants admitted to the hospital for COVID-19 had sleep disruptions that were likely to persist for at least 12 months. This is what led researchers to the association between two post-COVID symptoms: sleep disruption and breathlessness.

Sleep quality was assessed through self-reporting in 638 subjects. It was also measured objectively in another 729 patients who wore devices similar to smartwatches that measured night-time activity levels.

It was recorded that, on average, participants who had been hospitalized with COVID-19 slept for over an hour longer, but their sleep patterns were less regular. These participants were also found to be likely to have anxiety and muscle weakness, both of which are post-COVID-19 symptoms.

After looking at statistical analysis, it was found that sleep disruption was likely to drive breathlessness. However, increased anxiety and reduced muscle function could partially mediate the association between sleep disturbance and breathlessness.

Researchers believe the cause of breathlessness is complex since it can arise from conditions that affect the respiratory, neurological, cardiovascular, and mental health systems. These same systems are also affected by sleep disturbances.

Professor Chris Brightling said, “Future research should now assess whether interventions targeting sleep disturbance can improve not only sleep quality but also breathlessness through reducing anxiety and improving muscle strength.”
Researchers hope this study can be used to help bring interventions targeting poor sleep quality to help manage symptoms following COVID-19 hospitalization. Since the pandemic, there has been an increased need for treatment options for those with long-term COVID symptoms to help improve patient outcomes.

The Importance of Sleep

Sleep is essential for maintaining good health, not just in people with long-term COVID symptoms but for everyone. However, many people tend to overlook its importance. Lack of sleep can impact both physical and mental health in numerous ways.

For instance, individuals who do not get sufficient sleep may be at risk of developing obesity, diabetes, cardiovascular disease, and high blood pressure. Sleep deprivation can also weaken the immune system, making individuals more susceptible to catching illnesses.

Moreover, lack of sleep can cause mood swings, irritability, memory problems, and difficulty concentrating. Clearly, adequate sleep is crucial for maintaining overall health and well-being, and it should be prioritized, just like good nutrition and exercise.

Promoting Optimal Sleep

Sleep Sure Plus is designed to help promote optimal sleep and restfulness through a variety of ingredients. One of the most important ingredients included in this unique formula is melatonin. Melatonin is a hormone essential for regulating the circadian rhythm (the internal clock of the body). Sleep Sure Plus also contains valerian, one of the best natural ingredients for promoting rest and relaxation. These two essential ingredients are joined by another 6, which all work together to provide a better quality of sleep.

Anxiety is a normal reaction to stress. Sometimes people get nervous or uncomfortable.

But if it happens intensely and often, you could have an anxiety disorder. Sometimes an anxiety disorder can express itself as worry, rumination, or big and small issues. Other times, it can be focused on a specific fear or separation from loved ones.

About 40 million American adults have one or more types of anxiety disorder, according to the Anxiety and Depression Association of America (ADAA). There are several different types, and some are more common than others.

Here are some of the most common types of anxiety disorder:

Generalized Anxiety Disorder: This type of anxiety disorder is characterized by persistent feelings of stress or anxiousness that can interfere with daily life over the course of months and years.

It can cause restlessness, irritability, trouble concentrating, and difficulty controlling worries. Physical symptoms like fatigue, headaches, muscle aches, stomachaches, and trouble sleeping can also occur and can be brought on by worries about everyday life.

Only about 43 percent of people with this condition are getting treatment.

Social Anxiety Disorder: Intense fear about social situations is called social anxiety disorder. It can cause people to avoid taking part in events or social gatherings. It can be driven by intense irrational worries of humiliation.

It can lead to avoidance, blushing, sweating, pounding heart, stomach aches, difficulty making eye contact, rigid body posture, or feelings of self-consciousness.
Separation Anxiety Disorder: Comes from an intense fear of being separated from those you love or worrying that they will be harmed. Symptoms can include nightmares.

Panic Disorder: Panic disorders can include panic attacks, but not everybody who has a panic attack has a panic disorder. Symptoms can include a racing or pounding heart, chest pain, trembling, a feeling of impending doom, tingling, or sweating.

Some may experience a sensation that they are dying from shortness of breath or choking.

These feelings can happen multiple times during the day or only a few times per year.

Phobias: Phobias are an intense fear of things that are far out of proportion with their actual danger. Some common phobias include flying, needles, insects, animals, or blood. They can lead people to avoid certain situations.

It is worth talking to a professional about treatment if you feel you are experiencing a disorder instead of occasional anxiety or discomfort.

A variety of treatment methods exist, including a form of talk therapy called cognitive behavioral therapy (CBT). This form can help you develop new ways of thinking about things.

Lowering blood pressure can be beneficial in more ways than one, and recent research has revealed yet another important reason to watch our diet and stay active: mental health.

In a new study on the impact of cardiovascular health, researchers found that people with high blood pressure may face an increased risk for poorer psychological well-being as they get older. With such powerful evidence linking physical health to emotional well-being, it’s more important than ever to look after ourselves and ensure we’re looking out for our overall physical and mental state.

Let’s explore this groundbreaking research further. How is high blood pressure linked with poorer mental health?

The study from the Max Planck Institute for Human Cognitive and Brain Sciences (MPI CBS) in Leipzig, Germany, used a large sample size of the UK Biobank with over 500,000 study participants. They were able to show how higher blood pressure was associated with greater well-being, lower emotion-related brain activity, and fewer depressive symptoms.

Researchers also found that the threat of high blood pressure (hypertension) was linked to poorer mental health even before hypertension was diagnosed.

“In the clinic, we observe that those affected often feel tired and fatigued and then do not take their medication against the higher blood pressure because this additionally hits their mood,” explains Arno Villringer, the study’s last author.

In contrast, researchers also found that people with temporarily higher blood pressure can feel good mentally. However, with permanent high blood pressure development comes poorer mental health. This is due to the pain threshold increasing with higher blood pressure. This can apply to physical pain, social pain, and greater stress. Many people endure pain or stress, but they may be diagnosed with hypertension ten years later.

Researchers suggest mental health and the cardiovascular system have more of a complex interaction than previously thought. This could provide fresh perspectives on preventing and treating mental health and hypertension.
Healthcare professionals can offer new therapeutic modalities by looking at the interaction between the two. These may include dietary changes, exercise programs, and stress-management techniques. Ultimately, this approach could improve patient outcomes and lead to a better understanding of how mental health and physical health interact.

Maintaining Blood Pressure and Mental Health

By maintaining healthy blood pressure, you can also help to reduce the risk of cardiovascular disease and help support overall heart health. Human clinical studies have shown Healthy Blood Pressure Support helps support healthy blood pressure, making it an excellent choice for those looking to support healthy blood pressure levels. In addition, Healthy Blood Pressure Support also supports healthy cholesterol levels and cardiovascular health.

Stress can take a toll on the brain, affecting concentration, memory, and overall cognitive function. The Smart Pill can help counteract these effects through nine ingredients that help support, nourish, and maximize brain health and cognitive function. These include ginkgo biloba, huperzine A, bacopa extract, rosemary extract, and a B vitamin complex. This unique formula helps boost circulation, fight free radicals, and help to promote clear thinking.

If you’ve ever experienced pain, burning, or other discomforts while urinating, you’ve had dysuria. It’s a condition that’s more common in women than men, and when men get it, they tend to be older rather than younger.

But why?

There can be many causes of dysuria. Pain, burning, or other discomforts can result from infections or issues that create inflammation or irritation in the urinary tract or genital area.

Urinary tract infections, or UTIs, are one of the most common causes and can occur in part of the urinary tract, including the kidneys, ureters (tubes that carry urine from the kidneys to the bladder), bladder, or urethra (the tube from the bladder that carries urine out of the body).

UTIs are typically caused by bacteria in the urinary tract through the urethra. Factors that increase the chances of getting one include:
• Being a woman
• Having diabetes
• Advanced age
• Enlarged prostate
• Kidney stones
• Catheters
Other potential indicators of a UTI include fever, foul/strong smelling urine, increased frequency or urge to go to the bathroom, pain in the side, or pain between the ribs and hip.

There is also a range of things that can cause inflammation and irritation that leads to dysuria. These can include:
• Kidney stones
• An irritated urethra from sexual activity
• Interstitial cystitis (feeling of pressure/pain in the bladder)
• Vaginal changes related to menopause
• Activities like cycling
• Douches, spermicides, scented soaps, bubble baths, or toilet paper may irritate the genital area and urethra.

If you’re experiencing pain when urinating, contacting your doctor for an appointment is a very good idea. Determining the cause will determine the proper treatment of the underlying condition.

For the immediate pain of dysuria, an OTC (over-the-counter) painkiller like ibuprofen may help. You can also try increasing water intake to dilute urine, making it easier to pass.

Yoga is undoubtedly a popular practice worldwide and can offer many benefits. But can it make older adults stronger?

A new study suggests it can. However, the data is relatively weak.

The review of 33 clinical trials, published in the Annals of Internal Medicine, found that older adults who participated in yoga programs typically gained some lower body strength and boosted their walking speed.

These findings suggest that yoga might help older adults manage some strength and movement limitations that come with age. However, there was little consistency in the work reviews. The studies were all quite small and varied in the groups studied.

In some cases, the studies involved healthy older adults living at home. Sometimes, they were nursing home residents; some were people with health conditions like knee arthritis or Parkinson’s. The trials also featured different styles of yoga.
Yoga is an ancient practice that blends physical postures, breathing practices, and meditation. Nowadays, it can vary widely. Some vigorous classes require participants to move quickly or get up and down.

If you’re an older person looking to start yoga – or perhaps looking to try it for the first time at any age – lyengar-based practices are likely best. It focuses on good form for poses and can be adapted with props, like chairs or other supports, for individual needs.

If you have a chronic condition, talk to your doctor first.

But is yoga really better than tai chi, weight training, or simply boosting activity? The study did not answer these questions. In fact, the mere movement of getting up and going to a yoga class could have explained some of the strength and speed gains observed.

Building muscle by any means in the lower body, which can help increase speed and balance, may help protect against frailty. Yoga may be able to help, but it’s likely not as efficient for building strength and speed as tai chi or resistance training.

Everybody’s taken a fall or two over the course of their lives. Unfortunately, the older you get, the more severe the consequences can be.

Nearly one-third of older people fall every year, most of which occur inside their homes. These falls can result in serious injuries or even death or be the beginning of chronic problems that could last a lifetime.

A new study, however, says that five steps can cut the risk of falls by more than a quarter: decluttering, reducing tripping hazards, improving lighting, adding handrails along stairways, and adding non-slip strips to stairs.

The review found that people most at risk of falls like those recently hospitalized for a fall or those needing support for daily activities like getting dressed, would get the most benefit from decluttering.

They found that measures like wearing the proper prescription eyewear or special footwear did not make a difference.
Researchers reached their conclusions after analyzing 22 studies that included data on more than 8,400 people living at home.

Further, they found that reducing falls around the house cut the risk by 38 percent in the highest-risk people.

Cleaning up clutter may be the easiest way to limit falls. Most people don’t really notice clutter in their homes or realize that things they used to do, like climbing ladders or getting up on footstools, become more dangerous with age or limited mobility.

If mobility is holding you back from removing clutter and tidying up, contact a family member or service to help you.

If you’re still at relatively low risk for falls, you can reduce future risks by working on muscle strength and agility to improve balance. Building muscle in the legs and improving your ability to switch directions can help you stay upright and catch yourself in case of a misstep.

According to new research, it appears that adhering to a set of heart health metrics may hold the key to living a longer life. In fact, people who strongly adhere to these metrics may live close to a decade longer than those who do not follow them. While this may sound daunting and difficult to achieve, the metrics themselves are relatively simple and straightforward. They include factors such as maintaining a healthy weight, avoiding smoking, and managing blood pressure and cholesterol levels. By following these guidelines, individuals can hopefully increase their chances of living a long and healthy life.

The study published in the American Heart Association’s journal, Circulation, measured adherence to a set of lifestyle behaviors and health factors known as Life’s Essential 8. Using a 100-point scale, researchers gave participants a cardiovascular health score for each of the eight components ranging from low (scoring under 50), moderate (50 to 79), or high (80 or higher). They also calculated an overall cardiovascular health score.

Researchers found that participants with the highest overall scores had an average of 8.9 more years of life expectancy at age 50 than those with the lowest scores. Approximately 42% of the gain in life expectancy was attributable to fewer cardiovascular-related deaths.

However, nearly 58% of life years gained from following Life’s Essential 8 were not related to cardiovascular disease. This indicates the true impact of maintaining good heart health and how it extends to other causes of death.

What Are Life’s Essential 8?

The guidelines set by the American Heart Association, which are referred to as “Life’s Essential 8” encourage eating a healthy diet, not using tobacco products, being physically active, managing weight, getting the right amount of sleep, and controlling blood glucose, blood pressure, and cholesterol levels.

Previous studies have found that adults who adhere to these metrics may live longer without chronic disease than those with lower scores. This study adds to the mounting evidence that suggests Life’s Essential 8 can help people modify their lifestyles to live longer.

Keeping the heart strong and healthy is vital for enjoying a high quality of life as you age. As this study show, simple lifestyle factors can help with heart health. Along with the eight metrics outlined, ensuring your body is getting the vitamins and minerals it needs to stay healthy is essential. Heart Rescue was designed to help support and promote cardiovascular health using a variety of ingredients, including omega-3 fatty acids, CoQ10, magnesium, and hawthorn extract. This formula’s health benefits can help strengthen the heart muscle, support circulation, and help reduce the risk of heart disease.

CoQ10 is a vital nutrient needed to promote healthy cardiovascular function. However, research has shown that CoQ10 levels can decline with stress, age, and cholesterol-lowering statin use. Due to this decline, it is essential to help support and maintain CoQ10 levels.

The major issue with standard CoQ10 supplementation is that it is a large, fat-soluble molecule that is poorly absorbed in the body. However, CoQ10 Premium Gold gets around this issue by supplying a water-soluble form of CoQ10 for superior absorption by the body. This gives the body the CoQ10 it needs to support energy production and help maintain cardiovascular health.

You know the position you like to fall asleep in every night, but do you know which ones might set you up for a better tomorrow?

That may be a little more difficult to know, and depending on who you are and what health conditions you might have, some positions could be a lot better for you than others.

If you want to deal with aches, pains, and more, sleeping position could play a key role in helping you get the most from your nightly slumber.

There are optimal sleeping positions for different needs. Whether you’re prone to snoring, dealing with back, neck, or shoulder pain, or have other issues, everybody can benefit from sleeping in the ideal position.

Ultimately, the best sleeping positions are the ones where you’re most comfortable. That said, there may be better positions for people with specific issues. Here are the pros and cons of sleeping on your back, side, and stomach.

Back
Advantages:
• Reduces aches and pains in the lower back and neck
• Supports spine so muscles can relax and recover
• Helps relieve congestion, especially when the torso is propped up
Disadvantages:
• Increases risk of airway collapse for those who snore or have sleep apnea
• Raises pressure levels for certain types of back pain
• Can boost episodes of acid reflux
• Can increase gravity pressure which makes it more difficult to breathe, making it unsuitable for heavier or older people
Stomach
Advantages:
• Opens airways to help reduce snoring
Disadvantages:
• Puts increased pressure on ribs to make breathing less efficient
• Provides the least amount of back and neck support

Side
Advantages:
• Advances spinal alignment, making it ideal for people with back pain (especially when using a support pillow placed between the knees)
• Reduces the likelihood of snoring and heartburn, so it can be beneficial for people with sleep apnea and gastroesophageal reflux disease (GERD)
• Can be most comfortable, make breathing easier, and limits pressure on the spine
• Left-side sleeping may be ideal for people with GERD or acid reflux
Disadvantages:
• Increased shoulder pressure.

Recent evidence has highlighted that healthy dietary choices can significantly impact Age-Related Macular Degeneration (AMD) risk and progression. AMD is one of the most common causes of vision loss in people aged 50 years and over – so it’s important to keep an eye on both your diet and lifestyle if you want to keep seeing clearly as you grow older.

Today, we’ll discuss how making some simple food swaps in a daily diet can make all the difference in the ability to continue maintaining optimal vision health into old age.

Age-Related Macular Degeneration (AMD) is a degenerative eye disease affecting adults over 60. The macula, which is responsible for central vision, begins to break down and can lead to blurry, distorted, or low vision in the center of the field of vision. There are two types of AMD, dry and wet, with the latter being more severe. While there are treatments available for wet AMD, there is no cure for either type of AMD.

Risk factors for AMD include smoking, family history, and a diet lacking in nutrients like vitamins C and E, zinc, and omega-3 fatty acids. Regular screenings and lifestyle changes can help to prevent, delay, or manage AMD. It’s important to take care of your eyesight as you age, and awareness of AMD is crucial.

Protecting Eyes from Damage

While there is no cure for AMD, experts agree that a healthy diet can help protect your eyes from further damage. Specifically, they recommend that people with AMD eat plenty of colorful fruits and vegetables daily. This is because these foods are rich in nutrients like vitamins A, C, and E, as well as antioxidants and other beneficial compounds such as carotenoids. Carotenoids are chemicals that give plants their color, but they’re also antioxidants that may guard against vision damage caused by AMD.

And when it comes to fruits and vegetables, the darker the color, the better. So, be sure to load up on dark leafy greens like spinach, kale, and collard greens, as well as brightly-colored fruits like berries, oranges, and mangoes. Incorporating these foods into your diet gives your eyes the vital nutrients they need to stay healthy and strong.

While no specific diet is guaranteed to prevent or treat AMD, research suggests that a Mediterranean-style eating plan can be helpful. This eating pattern is characterized by abundant vegetables, whole grains, nuts, and lean proteins while limiting red meat consumption. Studies have found that individuals who follow this type of diet are less likely to experience progression to advanced stages of AMD, making it an excellent guiding principle for those looking to optimize their eye health.

Protect Macular Health and Maintain Eyesight

One of the primary causes of age-related vision loss is low levels of lutein and zeaxanthin. These natural pigments have been shown to protect the eye from oxidative damage caused by ultraviolet light and environmental factors. Some of the best sources of lutein and zeaxanthin are available through food. However, sometimes a healthy diet may not provide all the necessary vitamins and minerals needed to fight off the disease. That’s where extra supplementation comes in.

20/20 Vision contains 20 mg of lutein and 2 mg of zeaxanthin to help give your eyes the nutritional support they require. In addition to those two ingredients, this unique formula also contains various vitamins, minerals, and herbal ingredients to help support and maximize vision and eye health.

Numerous age-related conditions can have a negative impact on vision and eye health, so it is important to help support strong and healthy vision as you age. 20/20 Vision is an excellent solution for those who want to support eye health as they age.

Loneliness is a weird thing: you can feel lonely when you don’t have anyone to talk to, but you can also feel alone when people surround you, even family and friends.

But one thing about loneliness that is pretty straightforward is that it can have negative health effects. It can boost the risk for coronary artery disease, stroke, depression, high blood pressure, declining thinking skills, and trouble performing common daily tasks.

The good thing is that if you’re lonely, you can ease it. You can bring connections, meaning, and happiness to your life by working on expanding your social networks.

That said, not all loneliness can be solved by seeking out people. Loneliness and isolation that occurs despite relationships may require talk therapy and a process or journey that looks inwards.

If your loneliness is the result of a lack of relationships, a more outward approach is sure to help. This journey can help you build new friends and acquaintances.

Making friends can be challenging with age because people are typically established in their social groups and not as available as they may have otherwise been earlier in life. You’ll have to work a little harder, but the challenge is likely to be rewarding.

Seek like-minded people: Being around people who share your interests can give you a head start because you’ve already got something in common. Consider your interests: are you a foodie, history lover, or gardener? What about your heritage or a particular cause?

Maybe you even want to learn something new. Regardless, search for in-person clubs, meetup groups, volunteer opportunities, or classes that line up with those interests.

Create opportunities: If you don’t like the idea of joining someone else’s group, start your own. You can host gatherings at your place or elsewhere. All you’ll need is at least three people.

Some ideas to get together for meetups include:
• Book or movie clubs
• Dinner clubs
• Game/trivia nights
• Hikes/beach/nature walks
• Yoga museum visits
• Crafting

You get the picture. And you don’t have to invite dear friends only; they can just be people you want to get to know a little better, like neighbors or acquaintances.

Brush up on social skills: Working on your social graces can help build deeper connections. Things like enthusiasm, being engaged, asking follow-up questions, and listening can help you build relationships.

High blood pressure is a condition that affects millions of people worldwide, and recent studies have shown that it can have a long-term impact on brain health. While it’s normal for blood pressure to rise with age, research suggests that high blood pressure in your 30s can have serious consequences in later life. In fact, it found that men with high blood pressure in their 30s are more likely to experience a decline in cognitive function as they age, putting them at a higher risk for dementia. This evidence reinforces the importance of managing blood pressure earlier to minimize its negative impact on brain health later in life.

The research published in JAMA Network Open looked at data from 427 participants from the
Kaiser Healthy Aging and Diverse Life Experiences (KHANDLE) study and the Study of Healthy Aging in African Americans (STAR). This included health information from 1964 to 1985 for a diverse cohort of older Asian, Black, Latino, and white adults.

For the study, two blood pressure readings were taken from participants when they were between the ages of 30 to 40. This allowed researchers to determine whether there was hypertension in young adulthood. MRI scans were also given to participants between 2017 and 2022, which enabled researchers to look for late-life neuroimaging biomarkers of neurodegeneration and white matter integrity.

Both men and women with hypertension were found to have a significant reduction of cerebral gray matter volume, frontal cortex volume, and fractional anisotropy (a measure of brain connectivity). However, the outcomes showed a stronger association in men.

Researchers believe the negative brain changes in some regions, shown in men rather than women, may be related to the protective benefits of estrogen before menopause.
This study adds to the growing evidence that cardiovascular risk factors in young adulthood may be detrimental to brain health later in life.

“This study truly demonstrates the importance of early life risk factors, and that to age well, you need to take care of yourself throughout life—heart health is brain health,” said Rachel Whitmer, senior author of the study.

“We are excited to be able to continue following these participants and to uncover more about what one can do in early life to set yourself up for healthy brain aging in late life.”

Maintaining Brain Health

While some degree of cognitive decline is nearly inevitable as you age, this study shows how numerous factors, such as blood pressure, can take a toll on the ability of the brain to function at peak potential. This can affect memory, concentration, and overall brain function. The Smart Pill can help to enhance cognitive function and memory through 9 ingredients that help to support, nourish, and maximize brain health. These include ginkgo biloba, huperzine A, bacopa extract, rosemary extract, and a B vitamin complex. This unique formula helps to boost circulation, fight free radicals, and provide nutritional support to assist with cognitive function.

By maintaining healthy blood pressure, you can help to reduce the risk of cardiovascular disease and help support overall heart health. Healthy Blood Pressure Support has been shown in human clinical studies to help support healthy blood pressure making it an excellent choice for those looking to support healthy blood pressure levels. In addition, Healthy Blood Pressure Support also supports healthy cholesterol levels and cardiovascular health.

Are you feeling tired these days? If you are, please don’t chalk it up to aging or some other reason, especially if your doctor says you’re good to go.

There is no shortage of things that can zap your energy occasionally. But you have the power to fight back, and you don’t need energy drinks or a ton of caffeine to do it, either.

Here are some natural things you can do to build up energy levels and live your best life.

Manage stress: It takes a lot of energy to fuel stress. Getting rid of that stress by talking to a friend or family member, meditating, participating in yoga or tai chi, or talking to a psychotherapist can all help reduce stress and get it under control.

Work less: Everyone needs to earn a living, but overwork is one of the main sources of fatigue. Because let’s face it: you’re not just working at your job. You have familial and social obligations, too. Try to prioritize and streamline your “must-do” activities, and learn how to say “no.”

Exercise: Exercise almost always assures a better night’s sleep. It also gives cells more energy to burn and circulates oxygen. It can also boost mood. Something as simple as picking up the pace while you’re walking can boost your energy levels.

Alter your sleep: If you think your energy is zapped because you’re not sleeping, try getting less sleep.

Figuring out how much sleep you actually need could help you reduce the time in bed you spend not sleeping. This can make it easier to fall asleep and have better quality sleep. Try this by:
• Avoid napping during the day
• Go to bed later than normal and get just four hours of sleep
• If you feel you slept well during those four hours, add another 15-30 minutes of sleep the next night.
• As long as you’re having a sound sleep the entire time you’re in bed, keep slowly adding time every night.

Eat for energy: Eating foods with a low glycemic index – sugars that are absorbed slowly – can help you stay energized longer and avoid the energy lag that can follow eating. Whole grains, high-fiber vegetables, nuts, healthy oils, other good fats, and proteins are recommended.

Drink water: Water enhances performance and keeps you energized. In fact, fatigue is one of the first signs that your body is low on water.

If you or a loved one has ever been diagnosed with a condition like Alzheimer’s disease or another form of dementia, then you know just how impactful it can be on your life.

While any type of disease such as this cannot be completely prevented or cured, recent research has shown that there may be ways to decrease the risk of developing them in the first place. Specifically, swapping out unhealthy eating habits for ones more closely related to the Mediterranean diet and incorporating intermittent fasting with a ketogenic approach could potentially reduce one’s risks.

Today, we’ll dive into what evidence supports these claims and discuss how following a healthier lifestyle based on these principles could benefit someone before they develop cognitive difficulties due to age-associated memory decline or other diseases down the line.

The study published in Alzheimer’s & Dementia: The Journal of the Alzheimer’s Association involved 20 adults, nine diagnosed with mild cognitive impairment (MCI) and 11 with normal cognition. All participants were randomly assigned to follow either the low-carbohydrate modified Mediterranean-ketogenic diet (consisting of healthy fats/protein and low carbohydrates) or a low-fat, higher carbohydrate diet for six weeks. After this time, they were required to follow a six-week “washout” period to switch to the other diet.

Stool samples were collected from participants at the beginning and end of each diet period and six weeks after the washout of the second diet. This was to analyze changes in the good and bad bacteria that live in the gastrointestinal tract (microbiome).

It was found that participants with MCI on the modified Mediterranean ketogenic diet had lower levels of gamma-aminobutyric acid (GABA) and GABA-producing microbes. Participants on this diet also had higher levels of GABA-regulating bacteria.

GABA, or gamma-aminobutyric acid, plays a crucial role in regulating the health of the central nervous system. As the brain’s primary inhibitory neurotransmitter, GABA helps slow down activity and prevent overstimulation. When GABA function is disrupted, it can lead to a range of neuropsychiatric conditions, including Alzheimer’s disease.

Recent research has begun to unravel the complex relationship between GABA and cognitive decline in Alzheimer’s patients, highlighting the importance of neurotransmitter health in promoting long-term brain health. As scientists continue to explore the intricacies of the brain, understanding the role of GABA will undoubtedly play a critical role in advancing our understanding of the human mind.

Researchers also found that participants with MCI who had curcumin in their diets had lower levels of BSH-containing bacteria. BSH-containing bacteria are crucial in regulating the bile acids produced by the liver and gut. When the levels of these bacteria are lower, it suggests a reduction in gut motility, which slows down the transit of food and waste through the gut.
Interestingly, abnormal bile acid profiles have been observed in adults with Alzheimer’s disease, raising the question of whether a relationship exists between gut health and brain function. While much more research is needed to understand the connection fully, these findings highlight the importance of maintaining a healthy gut microbiome for overall bodily health.

“These findings provide crucial insight into how diet may affect the microbiome and improve brain health,” said study author, Suzanne Craft, Ph.D. “Larger studies are needed to assess the role diet interventions play in patients with cognitive impairment.”

Promoting Brain Function

While some degree of cognitive decline is nearly inevitable as you age, other factors can take a toll on the ability of the brain to function at peak potential. This can affect memory, concentration, and overall brain function.

The Smart Pill can help to enhance cognitive function and memory through 9 ingredients that help to support, nourish, and maximize brain health. These include ginkgo biloba, huperzine A, bacopa extract, rosemary extract, and a B vitamin complex. The formulation of these ingredients is an excellent way to help fight free radicals, boost circulation, and provide nutritional support to assist with cognitive function.

You may have heard of the gut-brain axis and how the microbial makeup in your gut can influence thinking and energy.

But have you ever heard of the gut-heart axis?

There has been plenty of research in the past decade or so about how gut health may impact overall health. That data shows that a healthy microbiome – the population of microbes/bacteria residing in your gut, reaches much further than digestion.

Some research suggests that there may be a link between gut health and heart health, but that it travels in one direction: from the gut to the heart. Keeping your gut healthy may be another tool to help protect against heart disease.
Diet plays an important role in the microbiome’s composition, and what you feed it can impact heart health – for better or worse.

One way the gut can impact the heart is through metabolites, which are substances created when food is broken down. One metabolite, trimethylamine (TMA), forms when microbes feed on choline, a nutrient found in red meat and other animal proteins.

TMA gets converted to trimethylamine N-oxide (TMAO) in the liver, which is a substance that is closely linked with artery-clogging plaque.

Research shows that people with high levels of TMAO in their blood are more likely to suffer a heart attack or stroke than those with lower levels.

On the other hand, the gut can help the heart when it’s fed fiber. Fiber helps support the growth of healthy gut bacteria and helps the heart. Some estimates suggest that a fiber-rich diet can help lower the risk of heart disease and stroke by up to 30 percent.

Fiber in the small intestine binds to fat and cholesterol, decreasing absorption and lowering blood cholesterol levels.

Gut microbiota breaks down fiber to create short-chain fatty acids, which interact with certain receptors in cells that regulate blood pressure, blood sugar, inflammation, and more, which all help to improve heart health.