Community Healthcare Network

Your brain is an organ, just like your heart! There are some things you can do to keep it working at its best. Learn more about brain health tips and specific foods that can help keep you and your brain healthy.

Healthy Brain Habits:

  • Exercise regularly. Exercising several times a week for 30 minutes may help increase blood flow and slow the effects of aging on your brain.
  • Get 8 hours of good sleep. Sleep allows for your brain to rest and consolidate memories.
  • Stay mentally active. Activities like puzzles, word games, reading, drawing, and painting help stimulate your brain.
  • Try new things. This helps you form new connections in your brain.
  • Eat a variety of foods that boost brain health.

Foods that Boost Brain Health:

  • Leafy greens like kale, spinach, and broccoli are rich in nutrients like Vitamin K, folate, and beta carotene that can help slow cognitive decline.
  • Fatty fish like tuna or salmon have omega-3, which research suggests may help prevent Alzheimer’s.
  • Berries have been linked to improved memory. Blueberries have antioxidants, which may reduce brain aging.
  • Eggs are rich in B vitamins which could slow cognitive decline.
  • Foods high in protein such as meat, tofu, or nut butters give your brain energy throughout the day.

Make Your Own Brain Boosting Energy Bites:

(makes 10)

Ingredients:
1/2 cup peanut butter
1/4 cup honey
1 teaspoon vanilla
1/2 cup protein powder
1/3 cup flax seed meal
1/2 cup rolled oats
1/2 teaspoon cinnamon
1 tablespoon chia seeds
1 tablespoon chocolate chips

How to make:

  • In a food processor, add peanut butter, honey, vanilla, protein powder, flax seed meal, oats, cinnamon, and chia seeds. Pulse until well combined.
  • Add in the chocolate chips and pulse a few more times.
  • Using either an ice cream scoop or your hands, roll the mixture into ten equally sized balls.
  • Place in an airtight container.
  • The energy bites will last in the fridge for a week and in the freezer for 2 months

What is Umami?

Have you heard the word “umami” before? You’ve probably used “sweet”, “bitter”, “sour”, and “salty” to talk about flavor. Umami is another way to describe and taste food!

  • Umami typically refers to foods that are savory or meaty.
  • It is one of the five tastes along with sweet, salty, sour, and bitter.
  • The term is Japanese and roughly translates to “pleasant, savory taste.”
  • When someone tastes umami, what they usually are tasting is glutamate, a type of protein found in many vegetables, meat, seafoods, and cheeses.
  • Slow cooking methods like roasting and simmering enhance natural umami flavors – this is why slow-cooked stews and homemade tomato sauce are so flavorful and comforting.
  • Umami foods are good for our health because they can replace salty foods without missing out on flavor and they help keep us full longer.

Umami Foods to Try:

  • Seaweed is packed with nutrient and antioxidants
  • Soy-based foods like soy sauce, miso, soybeans, and tofu are linked to lower blood cholesterol.
  • Kimchi has probiotics which can help with digestions
  • Tomatoes have vitamins C and K, potassium, folate, and antioxidants.
  • Mushrooms have B vitamins which are linked to improved immunity (protection against disease)
  • Green Tea can help reduce risk of type 2 diabetes
  • Seafoods and meats are both high in protein.

Make Your Umami Stir Fry

  • 1/2 cup soy sauce
  • 1/4 cup brown sugar
  • 1 tablespoon cornstarch
  • 1 tablespoon minced ginger
  • 1 tablespoon minced garlic
  • 1/4 teaspoon red pepper flakes
  • 3 boneless chicken breasts (veg. substitute: firm tofu)
  • 2 tablespoon neutral oil
  • 1 chopped green bell pepper
  • 1 head of broccoli in florets
  • 1/2 lb. sliced mushrooms
  • 1 cup chopped carrots
  • 1 red onion sliced
  • Sesame oil to taste
  • Sliced scallions

To prepare:

  • Combine soy sauce, brown sugar, cornstarch, garlic, ginger, & red pepper. Add cubed chicken & marinade for 15 minutes.
  • Heat 1 tablespoon of oil in large skillet over medium heat. Sauté all veggies until tender, about 5 mins. Remove from skillet. Cover to keep warm.
  • Remove chicken from marinade. Save the liquid. Heat another tablespoon of oil over medium-high heat. Cook chicken until slightly pink, 2 minutes per side.
  • Return veggies and add the saved marinade to the skillet. Bring to a boil. Stir until the chicken is cooked and the veggies are tender, about 7 minutes.
  • Top with a small amount of sesame oil and scallions. Serve plain or over rice.

Signs of stress

Do you know how your body tells you it is stressed?

Stress shows up in your body when your brain finds a threat to your safety. Threats can be physical, like seeing a bear in the woods. Threats can also be mental and emotional, like a sick loved one or work changes. No matter the stressor, your body’s response remains the same.

Symptoms of stress:

  • Forgetfulness. Stress and anxiety take up your brain’s energy. It can affect your attention and ability to retrieve memories. If you’re feeling foggy or having trouble focusing, it may be because of stress.
  • Tense Muscles. Our bodies deal with stress by going into fight-or-flight mode. We release hormones that prepare our muscles to respond to a threat causing muscle tension.
  • Gut Problems. Your gut and nervous system are so closely connected that it is sometimes called your “second brain.” Chronic (long-term) stress can cause painful GI issues.
  • Sickness. Constant stress causes increased heart rate and blood pressure which puts a strain on the body. This can have long-lasting effects on your overall health and immune system over time.

It’s important to learn tools to cope with stress symptoms such as:

Exercise. Movement helps release feel-good hormones called endorphins. You can literally shake the stress away with a daily movement routine. Walking, running, dancing, it all works!

Mindful Breathing. Focusing on your breath can help slow your heart rate and calm your body’s fight-or-flight response.

Berries have been linked to improved memory. Blueberries have antioxidants, which may reduce brain aging.

Physical Touch. Hugging can have great health benefits. Hugs help release a hormone called oxytocin which increases happiness and lowers stress. Give your body some TLC with a self-massage. Hugging yourself works too!

Meditation. Meditation is any activity that helps you to focus your mind. If you find traditional meditation challenging, try coloring, washing dishes/cleaning, or listening to music. Mindful practices bring your focus to the present moment and away from stressful thoughts.

To learn more about wellness contact the Wellness Department at Community Healthcare Network at (212)-432-8494 or email [email protected]

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As the weather cools, we encourage you to stay active outside by walking! We wanted to share some stretches you can do either before or after a walk. Stretching helps warm up your muscles and prevents soreness. It will also help increase your range of motion and flexibility, plus it just feels good! Do each exercise below at least once, holding each stretch for at least 30 seconds.

Quad Stretch

  1. Stand tall with feet shoulder-width apart. Use your left hand to reach back and grab your left foot. Hold a wall or chair if you need help balancing.
  2. Pull your foot towards your butt. Tuck your tailbone under.
  3. Make sure your knee is pointing straight down toward the floor.
  4. Hold for at least 15 seconds.
  5. Switch legs and repeat.

Shoulder Stretch – targets: shoulders, upper back

  1. Stand tall with feet shoulder-width apart. Roll your shoulders down and back.
  2. Bring your left arm across your body. Use your right arm to gently pull your left arm towards your right shoulder.
  3. Hold for at least 15 seconds.
  4. Switch arms and repeat.

Straight-Leg Calf Stretch – targets: calves, hip flexors

  1. Stand tall, extend your right leg straight back. Place your heel flat on the ground.
  2. Keep your back leg straight as you gently push your pelvis forward bending your front knee directly over your ankle.
  3. Hold for at least 15 seconds.
  4. Switch legs and repeat. Try this stretch with your hands against a wall or chair for added support.

Figure Four Stretch – targets: hips, glutes, lower back

  1. Using a chair or wall for support, stand up with your feet together. Lift your left leg and cross your ankle over your right thigh.
  2. Sit back into the stretch by bending your right knee as if you are sitting into a chair.
  3. Hold for at least 15 seconds.
  4. Switch legs and repeat. This stretch can also be done while seated in a chair.

Now that we have cooler (and darker) fall days rolling in, we wanted to talk about keeping up your endorphins! Endorphins are our body’s all natural “feel good” hormones. They help us feel good and lower our stress. They also act as a natural painkiller by reducing pain and increasing pleasure. This gives us a feeling of well-being. Endorphins have many other benefits too, such as:

  • Boosting our self-esteem and immune systems
  • Controlling weight
  • Reducing anxiety
  • Helping our skin’s appearance

What are the ways to boost your endorphins?

  • Exercising. The so called “runner’s high” is a reference to endorphin levels. Regular exercise also helps reduce feelings of anxiety and depression.
  • Practicing mindfulness by being present during everyday tasks.
  • Helping others makes you feel good and turns on the pleasure center of your brain.
  • Getting a massage or acupuncture helps with circulation/blood flow, leading to an endorphin increase
  • Drinking red wine or eating dark chocolate (in small amounts of course). Chemicals in these foods called flavonoids are linked to endorphin release.
  • Eating spicy foods. Capsaicin, which gives spicy food its heat, tricks the body into thinking it’s in pain. This causes endorphins to release (who knew!)
  • Laughter which makes you feel good all over.
  • Smelling essential oils. Certain smells can trigger a happy memory.
  • Creating something, like a drawing or baking to work your brain in a new way.
  • Dancing and listening to music.

Did you know?

Our gut has a unique group of bacteria and microorganisms that are largely developed within the first 1,000 days of life. This “gut microbiome” seems to play a big role in our digestion, immunity (protection against disease) and our mental health!

We think that gut bacteria may help to make up to 95% of the body’s serotonin. Serotonin is a hormone that helps with mood, feelings of well-being, sleeping, and digestion. The gut keeps a balance between helpful and harmful bacteria. When that balance is disrupted problems may happen. Gut bacteria imbalance has been linked to:

  • Inflammatory Bowel Disease (IBD)
  • Obesity
  • Cognitive (mental) and mood problems
  • Asthma
  • Metabolic Syndrome
  • Diabetes

Many factors can affect our gut health, such as our diet, stress, environment, and medicines (like antibiotics).

Foods that help with gut health:

  • Eat whole foods and limit processed foods. Heavily processed foods are high in food additives that can disrupt the gut.
  • Add fresh fruits and veggies into your diet. Frozen fruits without added sugars or additives are good choices too.
  • Include probiotic-rich foods, such as plain yogurt.
  • Add fermented foods, such as kefir, sauerkraut, and kimchi.

How much should you eat?

Whether you want to lose weight or just maintain your weight, eating proper portions is just as important as eating “good for you” foods. Food portion sizes in American restaurants have doubled or tripled in the last 20 years. This plays a big role in the increase in obesity rates among children and adults.

Americans are having a hard time knowing what proper portions and serving sizes are. It is important to note that portion and serving sizes are different:

  • A portion is the total amount of food you eat in one sitting.
  • Serving size is the recommended amount of one type of food.

For example: the amount of fish you eat for dinner is a portion but 3 ounces (oz) of fish is the serving. Tip: Keeping serving sizes in check helps with portion control.

What does one serving size look like?

How many servings should you have daily?

The Dietary Guidelines suggests people 50 or older following a U.S style eating pattern choose foods every day from the following:

  • Vegetables: 2 to 3 cups
  • Fruit: 1.5 to 2 cups
  • Grains: 5 to 8 oz or 1 cup
  • Dairy: 3 cups
  • Protein: 5 to 6.5 oz
  • Oils: 5 to 7 teaspoons

Visit MyPlate.gov to learn more about what serving sizes are appropriate for you!

As we try new ways to move our bodies to adapt to our new norm, a type of training you might not have thought about it preparing your lungs to exercise while wearing a mask.

Here are some useful tips from Mayo Clinic about mask wearing & exercise:

  • When wearing a mask to exercise it should be fitted snugly over your nose and mouth but sit somewhat off your face; this will decrease the restrictive feeling and improve your ability to breathe. The best mask to workout out in should be made from breathable, moisture wicking materials, just like athletic wear.
  • When first starting to exercise with a mask, start small with easy cardio, traditional strength training, or sculpt workouts before advancing to more advanced exercises that might leave you breathless.
  • Shorten intervals. Make hard bursts shorter and increase your rest periods.
  • Monitor how you feel during your workouts. Take notice if you feel dizzy, lightheaded, or short of breath. If so, reduce your exercise intensity or stop until symptoms go away. Individuals with a pre-existing respiratory or cardiovascular conditions are encouraged to take caution when exercising with a face mask.
  • Be sure to wash your face mask after each exercise session.

You can also make mask-wearing more comfortable by doing breathwork to help your lungs adjust:

  • Practice diaphragmatic breathing: Place your hands around your ribcage, think about expanding your lungs as you inhale through your nose for 8 seconds. Hold for 5 seconds, then exhale out of your mouth for 8 seconds. Repeat this cycle 5-8 times.
  • Be a nose breather even during exercise. This sort of breathwork helps to increases oxygen delivery in your body.
  • Schedule Mask time. Wearing your mask on and off throughout your day, even when you don’t have to, can help increase your tolerance.

We’ve done a good job of re-grouping and moving forward in our work this summer.  And we know the next big thing coming up that has a lot of people feeling anxious: Back to School!  It’s a bit different this year to say the least. It understandably has been keeping people awake at night (or losing hair or causing indigestion…… however your stress tends to show up).

If this sounds like you, we highly recommend deep breathing exercises to calm your “flight or fight response”. Making deep breathing part of your every-day helps a lot with feelings of overwhelm & anxiety.

Here are some good ones to try:

Humming Bee Breath:

Find a comfortable seated position. Relax your face muscles.

  1. Gently cover your ear canals with your middle fingers.
  2. Keeping your mouth closed, gently breathe in.
  3. As you breathe out make a humming sound using the back of your throat.
  4. Close your eyes. Feel the vibration build as it buzzes through your chest and head.
  5. Continue for as long as you’re comfortable.

 

Ocean Breath:

  1. Sit in a comfortable seated position with both feet on the ground.
  2. Breathe in through your nose for a count of 4.
  3. With your mouth closed, breathe out through your nose as you make a “haaaaah” sound using the back of your throat. You should sound like the ocean (or Darth Vader from Star Wars).
  4. Repeat 3 times.

Pro tip: If you have trouble, try breathing out the sound “haaaaah” with your mouth open – similar to how you’d fog up a mirror. Then try it again with your mouth closed, breathing out through your nose. It helps to place your hand on your belly to feel it expand with your breath.

Once you master making the “haaaaah” sound as you breathe out, reverse this exercise. Try to make the sound as you breathe in by gently constricting the back of your throat as you breathe in.

If you are in the mood for something simpler:

  1. Sit or lay down. Focus on the sound of your breath.
  2. As you slowly breathe in, pay attention to what you feel in your nostrils. As you breathe out, notice the movement of your belly. Mark your breaths by thinking breathe inbreathe out.
  3. Practice for 1-3 minutes.

One of the hardest parts of social distancing during the COVID-19 outbreak is lack of physical touch. If you’re quarantining alone, this may be the longest you’ve gone without hugging or holding another person. Physical touch is a powerful healing tool. It can calm anxiety and depression and help you sleep better. Though we are isolated from our loved ones right now, there are still things you can do to feel good. Try self-massage to release some feel-good hormones that you would get from a warm hug.

Head Massage: Release tension in your forehead and temples.

1. Pinch the bridge of your nose, just underneath your forehead with your thumb and pointer finger. Hold for 3 breathes.

2. Take your thumbs and place them just outside the bridge of your nose, on the part of your skull above your eye socket. Press firmly upwards towards your forehead. Take 3 deep breaths while holding this pressure.

3. Take both hands and pinch along your eyebrows. Breathe deeply.

4. Press your middle three fingers firmly into the sides of your temples. As you breathe deeply, add slight pressure. Move your fingers in a circular motion.

Neck Massage: We hold a lot of tension in our neck. Try these two exercises to help soften your muscles and soothe pain.

Exercise #1

1. Put your left hand on the neck muscle located behind your left ear.

2. Gently apply pressure onto the area.

3. Slowly turn your head to the right while applying the pressure. Make sure your fingers don’t move, and that only your head rotates. Repeat on the other side.

Exercise #2

1. Take a tennis ball and lie on your back with your feet flat on the floor.

2. Place the ball at the base of the left side of the neck, in the space where your neck and shoulder meet.

3. Hold for 30 seconds. Breathe, relax and repeat on the other side.

If you would like more pressure, slowly lift your hips off of the ground into a bridge pose. If at any point the pressure becomes too much, lower your hips back to the ground.

Lower Back Massage. A lack of physical activity often causes soreness and tension in the lower back. Here’s one way to work that out:

1. Place a tennis ball between your lower back and a wall. You can also try this exercise lying on the floor, placing the ball between your back and the floor.
2. Move your body up and down, or side to side to find areas of tension.
3. Apply pressure in the tender spots to help release the tension.

Foot Massage.
We’ve got thousands of little nerves in the feet and sometimes they get angry. Giving yourself a foot massage feels luxurious.

1. Either standing or sitting, place a tennis ball under the middle of your foot. and slowly roll it towards your toes and back to your heel. Repeat for a minute as you breathe.
2. Switch feet and repeat on the other side.

Extra tip!
Set the mood! Light some candles, grab lotion.