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Here’s how coffee helps boost one’s brain health

Here’s how coffee helps boost one’s brain health

Starting one’s day with a comforting cup of coffee is a daily ritual for many. The National Coffee Data Trends report suggests that 65% of individuals nationwide begin each day with coffee. Although the effectiveness of caffeine on general health and wellbeing has been widely debated, it turns out that if not overdone, coffee can have several positive effects on the mind. Let’s look at some ways having coffee can boost one’s brain health.

Positive effects of coffee on the brain

  • Reduced risk of Parkinson’s disease and dementia
    Various research studies demonstrate that coffee can help protect older adults against mental health conditions like Parkinson’s disease, Alzheimer’s disease, and dementia. Moreover, having a few cups of coffee daily may reduce one’s susceptibility to neurodegenerative diseases.
  • Enhanced mood
    Coffee stimulates one’s brain and nervous system, uplifting one’s mood instantly. Specifically, a chemical called adenosine, found in human cells, often contributes to fatigue and low moods. Caffeine blocks receptors in the brain from blending with adenosine, thus enhancing mood and reducing fatigue.
  • Lowered oxidative stress levels
    Elevated levels of oxidative stress in the body are often associated with depression. Coffee acts as an antioxidant, reducing oxidative stress levels and helping manage depression symptoms.
  • Improved concentration and learning
    It is observed that having a cup of coffee before studying can help one retain information for longer periods. This is because coffee can instantly improve one’s alertness and increase the amount of data retained in one’s short term memory, enhancing learning significantly and increasing one’s comprehension of the subject matter.
  • Enhanced memory
    A study by John Hopkins University found that caffeine may enhance long-term memory. It specifically observed that caffeine intake helps individuals perform better with differentiating between images with similar patterns. Coffee contains caffeine, and therefore, may help in enhancing one’s memory.
  • Better reaction time
    In general, caffeine in small doses has been found to enhance reaction time significantly. Studies have found that caffeine increases one’s alertness and detection accuracy for moving objects.
  • Improved executive control
    A study in the journal Physiology and Behavior suggests that caffeine, in low doses, suppresses alpha brain waves, which are associated with drowsiness, and facilitates better executive functioning.
  • Relaxed mind
    While coffee intake is linked to increased attentiveness and concentration, it also ensures relaxation because of the release of dopamine due to coffee. However, excessive coffee intake can cause restlessness and sleep problems; therefore, one should limit their coffee intake to relax the mind.

Tips to maximize health benefits of coffee

  • Avoid coffee after sunset
    While coffee can perform the dual functions of relaxing and stimulating the mind, having coffee after sunset can hamper one’s sleep. So, it is best to restrict one’s coffee intake to the daytime.
  • Do not add too much sugar to coffee
    Increased sugar consumption is associated with several diseases, including type-2 diabetes and cholesterol. So, the worst way to have one’s coffee is to load it with sugar.
  • Consider organic coffee
    Regular coffee beans available in the market are typically sprayed with pesticides and chemicals. Organic coffee, which is devoid of such agents, may be a healthier alternative while not compromising on its taste.
  • Limit coffee intake
    Like everything else, excessive doses of caffeine can suppress its health benefits and harm the body. Approximately two to three cups of coffee a day is ideal to make the most of this beverage. However, individuals with health issues like acidity should further limit their coffee intake based on the severity of their condition.
  • Flavor coffee with cinnamon or cardamom
    Cinnamon and cardamom not only enhance coffee’s flavor but also offer several health benefits. Thus, it is a good idea to bring about some variation into one’s coffee routine by seasoning it with a dash of cinnamon or cardamom.
  • Avoid artificial creamers
    Artificial creamers are typically loaded with sugar and preservatives, which can be harmful to one’s health. It is best to replace them with fresh cream or some milk or coconut milk.
  • Add some cocoa to coffee
    Besides enhancing coffee’s flavor incredibly, cocoa releases feel-good hormones like serotonin, dopamine, and endorphins, which can help enhance one’s mood and elevate the mental health benefits of coffee. So, it is a good idea to add some cocoa powder to coffee.
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4 healthy foods for nursing mothers

Mothers who have recently delivered babies don't have sufficient nutrition due to the loss of blood and lactation. As a result, they have to carefully choose foods that are rich in calcium, carbohydrate, unsaturated fat, iron, folic acid, protein, and vitamins B6, B12, C, and D. Thankfully, healthy foods and supplements can help them regain strength and supply breastmilk to their newborns. The top four superfoods that can help nursing mothers include: Bananas Bananas are less expensive, available throughout the year, and considered a superfood for nursing moms. They are rich in nutrients, healthy carbs, vitamin B, antioxidants, and phytonutrients. Bananas are also abundant in potassium, calcium, and pectin, a source of energy. Experts claim that having a banana every day can help moms regain the energy they need to take care of the baby and breastfeed. Potassium is crucial for maintaining fluid balance in the mother's body and aids in the rampant transmission of nerve impulses.  Bananas can also aid in regulating blood pressure. It can prevent constipation, aid in regular bowel movements, and promote healthy gut bacteria. These fruits can provide about 1/4th of the vitamin B6 required for nursing moms, which is crucial for hemoglobin production and fighting antibodies. However, avoid bananas if you have allergies, a bout of cough and cold, or diabetes. Mothers can eat bananas after any meal or even add them to smoothies or pancakes as part of a meal. Fatty fish Fatty fish are naturally rich in vitamin B12, omega-3 fatty acids, and vitamin D. Fish like salmon and sardines are one of the few food sources of vitamin D, which is essential for mothers and their infants. A deficiency of vitamin D in infants, though uncommon now, can lead to weak and deformed bones. These fish also contain DHA, a type of omega-3 fatty acid essential for an infant's brain and heart development. DHA can be naturally found in breast milk if a mother eats fatty fish, eggs, or red meat. Omega-3 acids can also help in preventing postpartum depression. Mothers can choose from freshly caught fish, buy from verified farms, or use canned salmon. However, ensure that you have salmon or sardines twice a week to get its benefits and increase the production of breastmilk production. Homemade stock Soups and broths are wholesome and satisfying meals for nursing mothers. The most significant advantage of broths or soups is you can make large quantities and freeze them. The first three months can be hectic for new moms, which is why broths are perfect. They are nutritious, time savers, and can instantly replenish nutrients and strength. Mothers can use the bones and cartilage of chicken or lamb for meat broths. However, slow-cook them as the soup will have time to absorb all the nutrients and minerals from the meat and bones.  On the other hand, vegetarian mothers can make soups and broths of various vegetables and lentils. Bell pepper, carrots, celery stalks, french beans, lentils, mung, cottage cheese, and peas are ideal ingredients for vegetarian soups. Broths and soups can also help deal with postpartum depression and help regain bone density. It can also help reduce joint pain and strengthen joints right after childbirth. Leafy green vegetables It is widely known that green leafy vegetables contain multiple nutrients like vitamin A, C, E, and K, fiber, minerals, calcium, and antioxidants. Spinach has a high concentration of phytoestrogens and iron. When a nursing mom increases the intake of spinach, it raises the estrogen level and helps stimulate milk production. Phytoestrogens also help in regulating and reducing cholesterol and blood sugar levels. They are low on calories; hence, you do not have to worry about gaining weight. One serving of green leafy vegetables daily is the recommended quantity for nursing moms.  Mothers can also eat broccoli and Swiss Chard, which are high in calcium and iron. The daily calcium requirement for nursing moms is about 1,300 milligrams a day. Kale or collard greens also can supply about 20% of the daily calcium requirement. Moms can also have milk and yogurt to ensure they receive the necessary supply of calcium. They can add greens to salads, smoothies, soups, or casseroles. Cigna breast pump Cigna is a global health service company that offers health, pharmacy, dental and supplemental insurance, and Medicare plans. You can get 100% of Cigna's insurance for hospital-grade and standard electric breast pumps with a prescription from your physician, midwife, or nurse practitioner. Cigna also covers the cost of renting a heavy-duty hospital-grade breast pump if a standard breast pump fails. Elvie Free Elvie, one of the brands covered by Cigna with a doctor's prescription, has introduced a revolutionary, silent wearable breast pump that women can discretely fit in their clothes. It is a wireless breast pump that can be operated through a smartphone. This easy-to-use pump can be used confidently and without any hassle. Since it is silent, it can be used anywhere without any disturbance or the need for privacy. Moreover, there are no tubes or pipes. It consists of five easy-to-assemble and clean components that make pumping clean and safe. If you're a new mother who wants to try out breast pumps, give this a try after consulting a doctor. 

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Tips for working with Parkinson’s

Parkinson's disease is a brain disorder that causes unintentional or uncontrollable movements, stiffness, and difficulty with balance and coordination. The symptoms usually begin gradually and get worse with time. Therefore, the most common concern for people diagnosed with the condition is how to continue working if and when the disease progresses. Fortunately, there are a few ways, as mentioned below, for Parkinson's patients to keep working and further their careers. Let the employer know Most people who are newly diagnosed with Parkinson's do not tell their employers and coworkers about their condition because they are under the impression they might be treated unfairly. Since every work setting differs, the decision to inform peers lies with the person affected by Parkinson's disease. But there might be an advantage to keeping one's colleagues informed right from the early stages rather than waiting for the disease to progress. If the employer knows about the employee's condition, they can work with them to accommodate their needs. Read about ADA An individual with Parkinson's should read about the Americans with Disabilities Act (ADA). The act was created, in part, to ensure that employers do not discriminate against people with disabilities or specific health conditions when they are hired, on the job, or let go. This means the patient's employer has to make reasonable accommodations for employees as long as they do not impose an "undue hardship" on the employer's business. A reasonable accommodation is defined as "any modification or adjustment to a job or the work environment that will enable a qualified applicant or employee with a disability to participate in the application process or to perform essential job functions." Ensure the employer makes accommodations at the workplace An employer can do this to make the life of an employee with Parkinson's easier. Once the employer knows the patient's situation, they should work together with the employee to improve their comfort and safety levels. Here are a few tips to keep in mind in this regard: The employer and employee can note all required tasks within the workday and schedule the most challenging ones when the employee feels most rested and mobile. Breaks should also be scheduled accordingly. The patient can ask for an ergonomic assessment to ensure the desk and workstation are designed to reduce inefficient, unsafe, and unnecessary movements. They must also change their position regularly and stretch their limbs frequently to avoid stiffness. The employer can delegate certain tasks that are challenging for the patient with Parkinson's to others whenever possible. The patient can use technology to make tasks easier. For example, the person affected by Parkinson's could try a Dictaphone if they find it tedious to write messages. They could also use a headset on the telephone to improve their mobility and posture. Those diagnosed with Parkinson's should ensure proper posture while carrying things, bending, stooping, or lifting. They can also use a cart to move things around. Follow the prescription the healthcare expert gives, and take them on time to ensure one receives the maximum benefits from each dose. Look into job share or flex time options and interchange sedentary tasks with more mobile ones to keep the muscles moving and slow the progression of Parkinson's disease. Make lifestyle changes While a cure for Parkinson's disease is still to be found, healthcare experts recommend specific management methods to improve one's lifestyle. Doing so could help the individual continue daily activities, including at the workplace, for longer. A few lifestyle changes to make are as follows: Exercise regularly Individuals with Parkinson's should exercise regularly to ensure that their bodies are more flexible, better balanced, and more coordinated, with added muscle strength. A few exercises include simple things like walking, gardening, or swimming. Get ample rest Those with Parkinson's disease might have trouble getting enough sleep. A few easy ways to get enough rest are by creating a pre-bedtime routine, sticking to a schedule, avoiding caffeine, and ensuring the mattress and pillow are comfortable and support the body well. Eat healthy foods Parkinson's disease often leads to complications like dehydration, bone thinning, and constipation. One needs to eat healthy foods to keep these symptoms at bay. Those with Parkinson's should include a variety of whole grains, fruits, and vegetables daily. These foods nourish the body with nutrients like magnesium, vitamins D and K, and calcium, all of which help improve bone strength. It is also vital to drink plenty of water to avoid getting dehydrated.

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