Page 20 - 7-24-15 Friday's Edition

Health
4 Steps Tighten Your Skin
New Vinegar
Coconut vinegar, derived from coconut water or coconut tree sap, packs a fairly impres- sive list of elements, including potassium, iron, zinc, and cal- cium, as well as antioxidants.
Coconut vinegar, like its apple-based counterpart, has antibacterial and antimicrobial properties that help stave off ill- ness and infections. Raw, un- pasteurized versions also contain beneficial enzymes and probiotics that support healthy digestion and bolster your im- mune system.
As far as weight loss goes, not only does coconut vinegar have zero calories or sugar, it also contains acetic acid, an organic compound that suppresses ap- petite, helping you consume up to 200 fewer calories through- out the day. The acid can also keep your blood sugar levels from spiking, particularly if you drink it before a carb-heavy meal.
And, it doesn’t take much to do the job: Drinking a table- spoon or two of the stuff mixed with 8 ounces of water before a meal can help trigger these ef- fects, says Arizona State Univer- sity Nutrition Program Associate Director Carol Johnston, PhD, who re- searches vinegar’s metabolic ef- fects.
Try substituting coconut vinegar in salad dressings, mari- nades, and other recipes that call for other vinegars for a milder, sweeter tangier taste.
Rev Up Your Brain And Reduce The Risk Of Cognitive Decline
The Alzheimer’s Association released these 10 Ways to Love Your Brain:
1. Break a Sweat.
Engage in regular car- diovascular exercise that elevates your heart rate and in- creases blood flow to the brain and body.
2. Hit the Books.
Some of the strongest
evidence for reducing
risk of dementia re-
volves around years of
formal education.
Formal education in
any stage of life will
help reduce your risk of cognitive decline and dementia.
3. Butt Out. The reasons to quit smoking are endless, but you can add that it may help reduce your risk of cognitive decline. Quitting smoking can reduce risk to levels comparable to folks who have not smoked.
1. Increase Your Water Intake. Drinking a lot of water improves your overall health, and it will help your skin to be- come tighter, smoother, and more radiant.
2. Start Getting Massages.
They help increase blood circula- tion that is helpful to your skin.
3. Limit Sun and Pool Ex-
posure. Too much time in the sun will have a negative effect on your skin’s elasticity.
4. Tone To Tighten Exer- cises. Commit to toning exer- cises like: crunches, air bike, leg raises, sit-ups, side bridges, arm circles and pelvic thrusts. Only 15-20 min. 3-4 days per week will help .
4. Follow Your Heart.
Take care of your heart, and your brain
just might follow.
5. Heads Up! Another evidence-based tip for reducing your risk
of cognitive decline: Avoid head injuries. A brain injury can raise your risk of cognitive decline and dementia, so wear a seat belt, use a helmet when playing contact sports or riding a bike, and prevent falls.
6. Fuel Up Right. Eating a healthy and balanced diet that has more vegetables and fruits can help reduce the risk of cognitive de- cline.
7. Catch Some Zzzs. You know the feeling: When you don’t get enough sleep, you just feel “off,” and you’re not functioning at full ca- pacity. There are long-term risks as well: Not getting enough sleep due to conditions like insomnia or sleep apnea may result in problems with memory and thinking.
8. Take Care of Your Mental Health. Some studies link a his- tory of depression with increased risk of cognitive decline, so seek medical treatment if you have symptoms of depression, anxiety, or other mental health concerns. Also, try to manage stress.
9. Buddy Up. Staying socially engaged may support brain health, so pursue social activities that are meaningful to you.
10. Stump Yourself. Challenging yourself to think in new ways may have short and long-term benefits for your brain. Complete a jig- saw puzzle, do something artistic, or build a piece of furniture. Play games, such as bridge, that make you think strategically.
Research has suggested that combining good nutrition with mental, social, and physical activities may have a greater benefit in maintain- ing or improving brain health than any single activity.
PAGE 8-B FLORIDA SENTINEL BULLETIN PUBLISHED EVERY TUESDAY AND FRIDAY FRIDAY, JULY 24, 2015