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5 Foods That Boost Your Memory

Prevention — Mon, 14 May 2012 04:17:12 PDT

We are pumped to share one of our fave stories from Prevention here on FitSugar!

By Mandy Oaklander, Prevention

Leave it to scientists to burst our bubble. For years, studies have told us that chewing gum can boost memory recall, and as such, we’d pop Chiclets during noggin-twisting times: exams, high school reunions, Jeopardy. Did it ever work for us? Honestly, we can’t remember - and there might be reason for that.

A study out of Cardiff University in the UK found that not only does chewing gum not help your short-term memory, but it also impairs it. Though there are certain activities that surprisingly boost brain health, gum chewing isn’t one of them.

In a series of three experiments, 97 university students were asked to recall either a short sequence of letters or identify the missing item in a list. They performed significantly worse when chewing gum, no matter how vigorously or how lazily they chomped. Researchers speculate that the tongue, mouth, and jaw movements of gum chewing disrupt short-term memory (For a fun way to refresh your mind, try these seven brain games).

Nine Surprising Reasons You Can’t Concentrate

You can still fight short-term memory loss, hand to mouth, with these five tricks!

It's Time to Quit Your Sugar Addiction Once and For All

Leta Shy — Thu, 26 Apr 2012 03:05:34 PDT

There's lots to love about sugar: it makes dessert delicious and fruit flavorful. But eating too much sugar (more than the recommended six teaspoons a day) is bad for more than your waistline. Read on for three important reasons to cut back on sugar.

You always want more: It's hard to stop at just one cookie or piece of cake; that's because sugar is addictive. Eating sugar activates feel-good chemicals in your brain, making it hard to resist cravings. As a sugar high diminishes, the body's want for it increases, leading to a never-ending cycle of trying to resist the call of the cookie jar.

It makes you tired: Sugar may energize you at first (thanks to that quick insulin spike), but once you crash, you're left feeling fatigued. If you're tired of feeling foggy-headed as the afternoon wears on, try limiting sugary and starchy foods. But don't think this means you need to lay off that afternoon apple, however; while containing fructose, fruit is also made up of fiber and other nutrients that make them some of the best kinds of snacks.

It increases your risk of serious illnesses: Eating too much sugar can lead to heart disease, liver damage, stroke, and an increased risk of cancer. Many processed foods contain a surprising amount of hidden sugars already, so it helps to make a conscious effort to stick to whole, natural foods.

These should be reasons enough to cut back on your sugar intake! If you need help cutting back on sugar, read our tips on how to reduce your sugar (and salt) cravings here.

Fit Tip: Keep a Routine For That Runner's High

Leta Shy — Thu, 22 Mar 2012 15:28:42 PDT

Exercise boosts your mood, but not everyone has experienced the runner's high, that feel-good rush many exercise fans swear by. New research has found, however, that we are all naturally wired to experience a runner's high when we exercise.

Researchers found that unlike other animals, humans have evolved to experience an overload of a release of pleasurable chemicals in the brain, called endocanabinoids, after an intense workout. That means we're motivated to exercise, and stick to a workout routine, since we're rewarded with feel-good chemicals when we do (it doesn't stop at just a runner's high; a different study found that some women even orgasm while they exercise).

If you're just starting a fitness regimen it may take awhile for your body to experience the runner's high reward, since it takes intense exercise to release the chemicals, researchers say. But don't be discouraged; if you stick with it and keep ramping up your workout, that feel-good rush is just around the corner.

Is Ice Cream Addictive? The Truth About "Addictive" Foods

Self — Wed, 07 Mar 2012 06:58:37 PST

We are pumped to share one of our favorite stories from Self here on FitSugar!

You've heard the ice cream calling your name from the freezer (or is that just me?) - but are you actually addicted to the stuff? A new study takes a look at how eating ice cream literally affects your brain.

Researchers Kyle Burger and Eric Stice of the Oregon Research Institute in Eugene studied how the brain responds to eating ice cream over time, and made a fascinating discovery: the more ice cream you eat, the more you need to eat in order for your brain to send signals that it's enjoying the treat!

Burger and Kyle surveyed 151 teenagers with healthy body weights about their food cravings. Then they showed the teens pictures of a chocolate milkshake while scanning their brains to see how strong their cravings were. Then they gave the teens real milkshakes while scanning their brains again. The results? The teens who reported eating the most ice cream in the few weeks prior to the study enjoyed the shakes the least, according to scans that tracked activity in the brain associated with reward. "Our results provide novel evidence that frequent consumption of ice cream, independent of body fat, is related to a reduction in reward-region responsivity in humans, paralleling the tolerance observed in drug addiction," the researchers say in the study. In other words: the more you have it, the more of it you need in order to experience pleasure from it.

So is it possible to be chemically addicted to food, like this study and other recent studies suggest? Bloomberg reported that 28 scientific studies and papers on food addiction were published as of November 2011, in an article that compared processed foods and sugary drinks to cocaine. Self contributing editor Janis Jibrin, a registered dietician, believes the answer is "yes." "This study is consistent with other research that shows there is definitely something about the brains of people who report being addicted to foods," she says.

"It seems to be twofold - if you eat these sugary, high-fat foods regularly, you build up a kind of tolerance and you need more and more to get the same hit," Jibrin says. "Some people might also have a genetic predisposition to food addition, and then we live in an environment where it's so easy to access these types of food."

Read on for more reasons why we become addicted to high-fat, high-sugar foods.

Battle PMS With These Foods

Fitness Magazine — Tue, 06 Mar 2012 04:06:30 PST

We are excited to share one of our fave stories from Fitness Magazine here on FitSugar!

Are you plagued with period pain, fatigue, or other symptoms that turn you into a zombie for the week? Get relief by upgrading your diet. Here, experts share the foods that can boost energy, beat cramps, banish moodiness, and more.

Iron-Fortified Whole-Grain Cereal

Many women, especially those who consume very little meat or are vegetarians, don't get the iron they need. This saps their energy and makes it difficult for them to concentrate, says Karen Ansel, RD, an American Dietetic Association spokesperson. "For women with heavy periods, iron is even more important because they lose larger amounts with each monthly flow. Iron-fortified whole-grain cereal is an easy way to get your daily dose." Ansel recommends looking for a box that provides at least 25 percent of the daily value for iron, then chase it down with a glass of orange juice - its vitamin C will help you absorb even more iron. At dinnertime, if you're craving iron-rich red meat, go ahead and have some, says Marissa Lippert, RD. Just stick to a lean cut (flank steak or tenderloin) and a 3- to 4-ounce portion.

More foods after the break!

3 Simple Ways to Increase Your Happiness

Leta Shy — Mon, 27 Feb 2012 02:42:24 PST

The Winter blues can get the best of us sometimes. And stressful situations at home, school, or work can contribute to feeling down. To help, here are three simple lifestyle changes to up your happiness.

Up the intensity. Exercise releases feel-good endorphins, and no only that, it can help you sweat the stress away. If you're feeling frustrated or just down, you may feel better if you focus all that frustration into adding some intensity to your workouts. Mix up your yoga practice with some intense cardio intervals or take a class that leaves you drenched in sweat - you may find that you're in a better mood afterward.

Take time to de-stress. You constantly feel like you have to be "on," and you don't know when you'll ever be able to relax. If you don't take time for yourself, stress can get the best of you. Fortunately, there are many ways to relax and recharge that don't take a lot of time. From eating the right foods to taking a deep breath, here are four ways to de-stress.

Make time for connections. Emotional bonds are important for your happiness. Hanging out with your friends releases feel-good chemicals in your brain, which makes you feel happier. And let's not forget all the benefits of cuddling with your significant other!

A Doctor Dishes: Which "Superfoods" Are Worth the Cost?

LearnVest — Fri, 10 Feb 2012 00:15:00 PST

We're thrilled to present this smart LearnVest story here on Savvy!

Most people you speak to these days are trying to stretch every dollar as far as possible - even the ones they spend buying apples and oranges.

Food prices are expected to increase yet again this year, and food manufacturers are making portions smaller without reducing prices. Not surprisingly, a recent Rasmussen poll found that 93 percent of adults report paying more for groceries now than they did a year ago.

So how can we supercharge our grocery dollars and get them to do overtime for us?

Yes, some foods are obviously a better nutritional deal than others (think apples vs. potato chips), but there’s another class of foods that blows the rest of the field away in terms of nutrients and health-protecting qualities: superfoods.

Superfoods can help prevent diabetes and heart disease, repair damage to your body’s cells, and more. But before you go piling them into your cart, know that some superfoods are better nutritional bargains than others. As a doctor and a mom, I’ve sleuthed out which ones are worth the extra cost in terms of their long-term health benefits. Below is the scoop on which ones may help you age better, ward off cancer, and more.

What to Know Before Buying Superfoods

Before we dive into what to buy, there are a few important things to remember about consuming these foods:

Eating foods fresh and in their natural state, especially fruits and vegetables (rather than in pill or powder supplement form), usually allows us to absorb the greatest amount of their nutrients. The way a superfood is processed or cooked can significantly lower its antioxidant content.
If the superfood can’t be eaten fresh, look for easy and appetizing recipes containing it. No matter how “super” a superfood may be, if you don’t know how to cook it, you’ll probably let it go to waste.

Are Superfoods "Good Buys" If I’m Shopping on a Budget?

Read on to find out.

The 5 Worst Habits That Damage Your Immune System

Prevention — Mon, 12 Dec 2011 04:19:31 PST

We are excited to share one of our fave stories from Prevention here on FitSugar!

Kick these surprising habits to keep colds, flu and other bugs at bay.
By The Editors of Prevention.com

Staying healthy isn't just about using hand sanitizer and avoiding coughing co-workers. It turns out some pretty surprising daily habits - like how you fight with your husband or whether you stay up late for Letterman - can impact how well your body fends off colds, flu and other pesky bugs. Here's a list of science-backed tips to add to your stay-healthy arsenal today.

1. You Avoid the Water Cooler
Friendship may be Miracle-Gro for your immune system. Research shows that the fewer human connections we have at home, at work, and in the community, the likelier we are to get sick, flood our brains with anxiety-causing chemicals, and live shorter lives than our more sociable peers. In one study, researchers who monitored 276 people between the ages of 18 and 55 found that those who had six or more connections were four times better at fighting off the viruses that cause colds than those with fewer friends.

What to do: Don't let a jam-packed workday or hectic schedule get in the way of your friendships. Stop by a co-worker's office for a quick Monday morning catch-up, or e-mail/text your friends at night to stay in touch when you're too busy for phone calls.

7 Ways to Work Out at The Office

2. You Often Feel Tired
Scrimping on sleep has a powerfully detrimental effect on immunity. The perfect example: college students who get sick after pulling all-nighters cramming for exams. Poor sleep is associated with lower immune system function and reduced numbers of killer cells that fight germs. In fact, University of Chicago researchers found that men who had slept only four hours a night for one week produced half the amount of flu-fighting antibodies in their blood (jump-started by a flu shot) compared with those who slept 7 1/2 to 8 1/2 hours.

Keep reading to learn how to keep your immune system strong after the break.

The Truth About the Health Benefits of Tea

Health — Fri, 02 Dec 2011 04:13:17 PST

We are pumped to share one of our favorite stories from Health.com here on our site.

Tea - does it really fight cancer? Lower cholesterol? We filter the research to find out which health claims actually hold water.
By Kate Lowenstein

The way scientific studies and health gurus alike have touted the perks of tea over the past few years, you'd think the stuff was some kind of all-powerful magical elixir. Improving heart health, reducing cancer risk, warding off dementia and diabetes - there's barely a health benefit that hasn't been credited to tea. It's true that the brew has disease-fighting antioxidants, and, as far as anyone can tell, should be great for us.

"The science is certainly promising," says David L. Katz, MD, director of Yale University's Prevention Research Center. "But the hype goes beyond it and tends to make promises which the science can't yet deliver." (No, tea probably will not cure depression, eliminate allergies, or boost your fertility!) We talked to the experts and weighed the studies to separate the truth from the hype.

Health.com: Drink This Tea to Lose That Belly

Why tea is so hot
First, a definition: When scientists talk about tea, they mean black, green, white, or oolong teas - all of which are made from the leaves of the Camellia sinensis plant. Herbal brews, like chamomile and peppermint, are not technically considered tea; they're infusions of other plants with different nutritional characteristics. If you're not sure what kind you're drinking, check the ingredients for the word "tea."

Keep reading to learn even more about tea.

5 Health Reasons to Make Time For Cuddling

Shape — Thu, 01 Dec 2011 04:08:28 PST

We are excited to share one of our fave stories from Shape here on FitSugar.

Next time your guy gets on your case about cuddle time — he says he's too hot, needs his space, doesn't feel like relaxing — present the evidence. Research suggests that there's more to cuddling than meets the eye. Lovey-dovey'ness aside, the health benefits of cuddling will surely convince him to make time for it.

Reason 1: It Feels Good
Cuddling releases oxytocin, which is also known as the feel-good hormone. "It increases overall happiness," says psychologist, physical therapist, and author of bestseller A Happy You: Your Ultimate Prescription for Happiness Elizabeth Lombardo.

"Cuddling, holding, and sexual play releases chemicals, like oxytocin, in the brain that create a sense of well-being and happiness," says Dr. Renee Horowitz, an ob-gyn who recently opened the Center for Sexual Wellness in Farmington Hills, Michigan.

Cuddling can also release endorphins, which is the chemical released after a good workout or when you eat chocolate, Horowitz adds, which contributes to that great feeling.

Dr. Oz: 5 Tips for Lasting Love, Health, and Happiness

Reason 2: It Makes You Feel Sexy
The most obvious benefit to cuddling is getting close to your partner in the physical sense. Cuddling can lead to fun sexy time or relaxing and loving time post sexual intercourse, but there's also a chemical plus.

"There is also the release of dopamine, which is an excitatory hormone that increases sexual desire," Horowitz says. Plus, studies show that sex is healthy for fitness and mental reasons, too. So it's a win-win.

Keep reading for two more reason to snuggle up!