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February 10, 2008 Dear Readers: February is when "the rubber meets the road." Celebrations tend to wind down, and the reality of what it takes to achieve the new year's goals begins to sink in. School-aged children and parents often need to ramp up efforts to increase performance. Advertising tempts us with even more candy for Valentine's Day. In this month, you can make a conscious choice between two opposite tendencies:
This issue is packed with information and ideas. Below you'll read more about change, top brain supplements for adults, and find a recipe that is brain-healthy. We also include some newer findings on the importance of Vitamin D3, known as the sunshine vitamin. At the kSero center, we practice what we teach. kSero is embarking on a change course as well. This year we'll be conducting podcasts (free short broadcasts on popular topics) and starting our online partnership with the Vitamin Shoppe. We plan to add digital products so that our services can reach many thousands affordably across the globe. Stay tuned for more information about our exciting new offerings. To your health, Susan Hardwicke, Ph.D. Publisher |
Whether we realize it, or even like the fact, our minds and bodies are constantly changing. Simply observing the world around us creates impressions and memories which change the brain and the contents of the mind. Old cells die, and new ones form. To a large degree, constancy is an illusion. It's ironic, then, that millions of people resist change, particularly changes that can make major differences in fitness, longevity, economic health, and enjoying life.
The number one barrier to our clients's success is how they respond to the need for proactive change. By that term, I mean self-initiated changes in behavior patterns. More simply stated, I am referring to changing habits. Habits are repeated actions that become stronger over time. For this reason, kSero focuses a good portion of its practice on children and parents, when lifelong habits are forming. Psychologists have written thousands of pages about habits and habit strength, and I don't want to discuss theory here. I want to provide some basic, practical information.
The mind is the most powerful agent of change. If you believe fundamentally, regardless of what you say, that you cannot change, guess what occurs? Resistance. All the knowledge about what to do and how to do it have little impact.
On the other hand, if you believe that you can make changes, success is not just possible, it's highly probable. I have personally witnessed complete transformations of people and their families from unhealthy patterns to healthy patterns, starting from the simple belief that change is possible.
Another critical factor is moving from ideas to action, and then repeating that action until a new habit occurs. Coaching, as well as supportive friends and family, and centers (gyms, yoga centers, kSero) can make the difference between both short-term and long-term success and failure.
Regardless of how many times you have attempted change, realize that it is a natural part of life and that you have the power to do it.
Vitamin D is well established as essential to maintaining bone strength. However, a growing number of animal and human studies evidence an important link in vitamin D deficiencies and certain cancers and immune system dysfunction. Vitamin D deficiencies may increase the risk of prostate cancer, colon cancer, cancers of the digestive tract, type 1 diabetes, and multiple sclerosis. It has nutrition experts wondering if we are getting enough Vitamin D, and urging the FDA to increase the recommended dose from 400 IU to 800 IU. For some individuals, even this recommended increase may not be enough. Some experts are recommending 1,000 to 2,000 IU daily--from the sun, diet, and supplements.
Vitamin D is also known as the "Sunshine Vitamin." It is made by the skin when exposed to sunlight, the most potent source of Vitamin D. People in northern climates or who do not go outdoors much may not be getting enough. According to researchers in Norway, moderate sun exposure may have more beneficial than adverse health effects. Taking a 15 minutes walk with face, neck, and arms exposed in the winter and a 30 minute walk without sunscreen in the summer will increase your Vitamin D levels. Dietary sources include fortified milk and fatty fish, but to ensure daily requirements are met, the diet should be supplemented with at least 800 IU daily.
Sources:
"Vitamin D: How Much Is Enough?," Harvard Public Health Review, Spring/Summer 2007. "Addressing the health benefits and risks, involving vitamin D or skin cancer, of increased sun exposure," Proceedings of the National Academy of Sciences of the United States of America, January 15, 2008, Vol. 105, No. 2, 668-673.
A recent study out of King's College London evidenced that people who stay fit are biologically younger, with a reciprocal relationship to time spent exercising per week. The study of 2401 twin volunteers related keeping fit to the aging process. It is believed that a key to the aging process is related to the length of Leukocyte telomeres, which get shorter as humans age. The study found that exercise significantly increased the length of the telomeres, even when controlled for age, weight, smoking, and socioeconomic status. People who exercised vigorously for 3 hours each week had longer telomeres and were biologically nine years younger than people with a sedentary lifestyle. Researchers are not certain why exercise has this effect, but it appears that physical activity defends against the aging effect.
kSero's Note: Here at kSero, we routinely prescribe exercise as an essential element in brain fitness for our clients. The many benefits of exercise are well documented and the above study just gives you one more reason to allow yourself time to stay fit in today's hectic world.
1) Omega-3 Fatty Acids. Improves the communication between cells. The acids DHA and EPA facilitate thinking and mood respectively Mercury-free fish oils are the best source. To help get the right amount, check with your health practitioner or call 360-5976.
2) Protein. Brain cells communicate with each other both electrically and chemically. The brain chemicals are called neurotransmitters. Protein is needed, so that the body can break it down into amino acids and then make many of these critical biochemicals. Most people don't consume nearly enough protein. Your requirement varies by age, weight, and level of activity.
3) Vitamin E. This well-known antioxidant scavenges harmful free radicals that damage other cells. Studies suggest that Vitamin E may contribute significantly to preventing or reversing degenerative brain diseases, such as Alzheimer's.
4) Lecithin, found in fresh eggs and soy. Can improve short-term memory and alertness. Lecithin is broken down by the body into inositol and choline. Choline is then used to make the neurotransmitter acetylcholine. Powder and granule forms are most effective as supplements.
5) Folic Acid Hearts. Improves memory retrieval in the hippocampus region of the brain. Research shows that adults benefit from 400 - 800 mcg of daily supplementation.
Don't Forget:
- Move your body. Exercise improves focus and concentration, and helps create new brain cells. Get fit; get focused!
- Put a timer next to your computer and television. Reduce the time you spend idly surfing the net and the channels, and passively watching "stuff."
PESTO SALMON from recipeczar.com
Time: 25 minutes, 5 minutes prep
Servings: 4-6
4-6 wild salmon fillets (no skin)
3 tablespoons extra virgin olive oil
Fresh ground pepper
¾ cup prepared pesto sauce (refrigerated) or fresh homemade pesto sauce
½ cup parmesan cheese
3 sliced plum tomatoes (optional)
- Lightly coat a baking pan with cooking spray.
- Place each salmon fillet in the baking pan and drizzle with olive oil.
- Apply freshly ground pepper to taste over each fillet.
- Gently spread pesto sauce over each fillet.
- Sprinkle parmesan cheese over each fillet.
- Optional: Place plum tomatoes slices on each fillet and sprinkle with a bit of additional parmesan cheese.
- Bake prepared salmon fillets in a 350 oven for approximately 20 minutes or until fish flakes easily with fork.
Beat Physical and Mental Fatigue with L-Carnitine Supplementation
In a study from the American Journal of Clinical Nutrition, researchers found that L-Carnitine administered orally promoted cognitive functioning by reducing mental and physical fatigue. Read more at:
http://www.hsibaltimore.com/ealerts/ea200801/ea20080121a.html
Negative Drug Studies Not Published
According to a recent literature review, selective publication of anti-depressant trials is skewing public opinion of the efficacy of these drugs. "Nearly a third of antidepressant drug studies are never published in the medical literature and nearly all happen to show that the drug being tested did not work. In some of the studies that are published, unfavorable results have been recast to make the medicine appear more effective than it really is." The report is printed in The New England Journal of Medicine, January 17, 2008. Read more at:
http://online.wsj.com/article/SB120051950205895415.html?mod=hpp_us_whats_news or http://content.nejm.org/
Reduce your risk of dementia with folate
The British Medical Association's Journal of Neurology, Neurosurgery and Psychiatry published a report that links a significantly increased risk of dementia in those who had a folate deficiency, also called vitamin B-9. Researchers concluded that "the onset of dementia was significantly associated with an exaggerated decline in folate." Read more from:
http://news.yahoo.com/s/afp/20080205/hl_afp/healthageingdementia
Children don't come with an instruction manual! Do you wish they did?
Every parent hits stumbling blocks along the way. If you've reached your limit of frustration over schoolwork, behavior, attitude, or habits, consider getting help. Dr. Susan Hardwicke has helped hundreds of parents and teachers with a research-driven approach to helping parents feed, guide, nurture and (when needed) rein in their children. Also a parent of two adults, she can help you identify your parenting blind spots and address them. Learn the tips you need now.
$125.00 per parent for two sessions and a parenting style inventory.
Call 804-360-5976 today. Evening and Saturday morning times available.
Sincerely,
Susan Hardwicke, Ph.D.
Director
kSero Centers for the Mind
©kSero Corporation Inc. 2007