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Brain food: The best foods to eat for better attention, memory and mental health

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Your brain is hungry. In fact, it is the hungriest organ in your body. Despite making up only around 2 percent of your overall body weight, your brain consumes about 20 percent of your body’s total energy requirement. But it is a mistake to think that it’s only energy that the brain needs to function well; a full complement of micronutrients in sufficient quantities are essential for a healthy brain.

Evidence is growing that deficiencies in these nutrients contribute to poor brain and mental health. Moreover, there is not a single point in the lifespan, from conception to old age, where nutrition doesn’t play an important role in brain structure and mental health.

For example, we know that it is important for women trying to conceive to take folic acid (a B vitamin) to prevent neural tube defects conditions such as spina bifida. Of course, it’s not just folic acid that the developing brain needs. The essential omega-3 fatty acids form the structural building blocks of brain cell membranes.

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https://images.immediate.co.uk/production/volatile/sites/4/2021/12/Can-you-feed-your-brain-_NO-TEXT-_HI-RES-_Option1-440b16d.jpg?webp=true&quality=90&resize=620%2C713© Anson Chan

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Click the link below for the article:

https://www.sciencefocus.com/the-human-body/brain-food/?utm_source=pocket_discover

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How to use pull-ups to build muscle at home, even if you can’t do any, according to a personal trainer

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Pull-ups are a foundational strength training exercise that can help you build muscle, with nothing more than bodyweight and a sturdy bar. While they require upper body strength, core stability, and coordination, even beginners can work up to doing full pull-ups, according to fitness experts. 

Whether you’re trying to get your first one or want to rep out 100, using variations of the exercise to develop perfect form can help you make steady progress.

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Click the link below for the article:

https://www.insider.com/pull-ups-how-to-improve-do-your-first-one-2021-12?utm_source=pocket-newtab-global-en-GB

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Gobustan National Park

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Gobustan State Reserve located west of the settlement of Gobustan, about 40 miles (64 km) southwest of the center of Baku was established in 1966 when the region was declared as a national historical landmark of Azerbaijan in an attempt to preserve the ancient carvings, mud volcanoes and gas-stones in the region.

Gobustan State Reserve is very rich in archeological monuments, the reserve has more than 6,000 rock carvings, which depict people, animals, battle-pieces, ritual dances, bullfights, boats with armed oarsmen, warriors with lances in their hands, camel caravans, pictures of sun and stars, on the average dating back to 5,000-20,000 years.

Gobustan State Historical and Cultural Reserve acquired national status in 2006 and were added to the UNESCO World Social Legacy List in 2007.

The rock carvings and petroglyphs at the site display mesmerizing images of prehistoric life in the Caucasus. The well-preserved sketches display ancient populations traveling on reed boats; men hunting antelope and wild bulls, and women dancing.  The controversial Norwegian anthropologist Thor Heyerdahl returned many times to Azerbaijan between 1961 and his death in 2002 to study the site in his “Search for Odin”.

The language of the ancient population of Gobustan is disputed, but the petroglyphs still give information about the lives of prehistoric people who lived there. More than 4,000 pictures of animals, humans, natural life experiences, hunting, and dancing were carved over a span of thousands of years. Most of the petroglyphs are on large cliffs, divided among multiple ancient residences, and in some cases, they have been carved over older images. The first carvings depicted natural human and animal figures, often irregularly, but over time they began to more closely resemble the measurements and proportions of their subjects, including such details as the foot muscles of people in hunting scenes. The heads of the human figures tend to be small and carved without noses, mouths, eyes, or ears. However, experts do not interpret this lack of facial features as an indication that the Gobustan artists lacked technical skill, since some of the carvings demonstrate a higher degree of complexity and detail. Many scenes from tribal life are depicted among the petroglyphs, and images from the Seven Beauties cave suggest that women may have participated in hunting.

It’s estimated that 300 of the planet’s estimated 700 mud volcanoes sit in Gobustan, Azerbaijan, and the Caspian Sea. Many geologists as well as locals and international mud tourists trek to such places as the Firuz Crater, Gobustan, Salyan and end up happily covered in mud which is thought to have medicinal qualities. Wikipedia

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An image from Gobustan National Park

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Gobustan National Park – Bing images

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Everything We Know About Keeping Your Heart in Tip-Top Shape, According to Cardiologists

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Living a heart-healthy lifestyle is important—we know this. Still, in the United States, cardiovascular disease is the number one cause of death, which means heart disease prevention should be at the top of everyone’s priority list.

Fortunately, we learned a lot this year from cardiologists, heart health experts, new research, and the American Health Association (AHA) about what you can do to keep your ticker in tip-top shape. 

Ahead, our top learnings this year, each of which can help decrease your risk of health disease and improve your overall well-being. 

Yes, walking is enough exercise

On days or weeks when you’re super busy (which, let’s be honest, is most of the time for many of us), it can be challenging to squeeze in a workout—never mind having the energy to do said workout. The good news is that, according to cardiologists, an easy, breezy, 15-minute walk around the block is enough to contribute to a healthy heart and body as a whole. 

The morbidity (illness and disease) and mortality benefits of walking happen regardless of how fast your heart beats per minute while doing it. Of course, increasing your cardiovascular fitness and earning even more morbidity and mortality points requires increasing your heart rate and going longer distances.

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Uploaded imagePhoto: Getty Images/ Oliver Rossi

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Click the link below for the article:

https://www.wellandgood.com

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Tight Hamstrings Can Cause Lower Back Pain—Here’s What a Physical Therapist Wants You To Do

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Lower back pain might be one of life’s great mysteries, and unlike, say, Bigfoot, many of us have experienced back pain IRL. Still, it’s challenging to pinpoint the origin because your spine and muscular system are interconnected. One surprising culprit behind back pain? For some people, it involves tight hamstrings. The good news? There are ways to relieve your pain and prevent further discomfort through exploring stretches and strength training. Below, we break down why tight hamstrings happen, how they cause back pain, and how to stretch these large and important muscles.

What are hamstrings, anyway?

The hamstrings are a group of three muscles—semitendinosus, semimembranosus, and biceps femoris—that run from your hips along the back of your thighs to your knees, according to the medical information library Statpearls. They’re essential for standing, walking, sprinting, and assisting knee mobility. So when they are weak or tight, you might feel it in the lower back. This is because tight hamstrings pull your pelvis backward, making it difficult for the glutes to participate in things like standing and walking, which increases the strain on the lower back, according to Jerome Enad, MD, board-certified orthopedic surgeon specializing in sports medicine. This pulling goes against the spine’s natural curvature, contributing to lower back strain. Dr. Enad says this tilt might also reduce the spine’s shock absorption, further agitating the nerves in the spine.

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https://www.wellandgood.com

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Eric Adams Takes Office as New York City’s Mayor All 21 people who were trapped in New Mexico tramway overnight have been rescued
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NYTimes: An Overloaded Ferry Flipped and Drowned Hundreds of Schoolchildren. Could It Happen Again? Many experts tried to open a safe locked for 40 years. A tourist’s lucky guess cracked the code on his first try
Viagra could be used to treat Alzheimer’s disease, study finds | Alzheimer’s | The Guardian Your Daily AM Roundup
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Sami Norway

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The Sámi people are an indigenous Finno-Ugric-speaking people inhabiting the region of Sápmi (formerly known as Lapland), which today encompasses large northern parts of Norway, Sweden, Finland, and of the Murmansk Oblast, Russia, most of the Kola Peninsula in particular. The Sámi have historically been known in English as Lapps or Laplanders, but these terms are regarded as offensive by some Sámi people, who prefer the area’s name in their own languages, e.g. Northern Sami Sápmi. Their traditional languages are the Sámi languages, which are classified as a branch of the Uralic language family.

Traditionally, the Sámi have pursued a variety of livelihoods, including coastal fishing, fur trapping, and sheep herding. Their best-known means of livelihood is semi-nomadic reindeer herding. Currently, about 10% of the Sámi are connected to reindeer herding, which provides them with meat, fur, and transportation. 2,800 Sámi people are actively involved in reindeer herding on a full-time basis in Norway. For traditional, environmental, cultural, and political reasons, reindeer herding is legally reserved for only Sámi people in some regions of the Nordic countries.

Speakers of Northern Sámi refer to themselves as Sámit (the Sámis) or Sápmelaš (of Sámi kin), the word Sápmi being inflected into various grammatical forms. Other Sámi languages use cognate words. As of around 2014, the current consensus among specialists was that the word Sámi was borrowed from the Proto-Baltic word *žēmē, meaning ‘land’ (cognate with Slavic zemlja (земля), of the same meaning).

The word Sámi has at least one cognate word in Finnish: Proto-Baltic *žēmē was also borrowed into Proto-Finnic, as *šämä. This word became modern Finnish Häme (Finnish for the region of Tavastia; the second ä of *šämä is still found in the adjective Hämäläinen). The Finnish word for Finland, Suomi, is also thought probably to derive ultimately from Proto-Baltic *žēmē, though the precise route is debated and proposals usually involve complex processes of borrowing and reborrowing. Suomi and its adjectival form suomalainen must come from *sōme-/sōma-. In one proposal, this Finnish word comes from a Proto-Germanic word *sōma-, itself from Proto-Baltic *sāma-, in turn borrowed from Proto-Finnic *šämä, which was borrowed from *žēmē.

The Sámi institutions — notably the parliaments, radio and TV stations, theatres, etc. — all use the term Sámi, including when addressing outsiders in Norwegian, Swedish, Finnish, or English. In Norwegian and Swedish, the Sámi are today referred to by the localized form Same. Wikipedia

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An image of Sami from Norway

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This Abs Workout Only Takes 5 Minutes—But It’s Intense

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Time: 5 minutes

Equipment: 5 to 10-pound kettlebell or dumbbell, mat

Good for: Abs

Instructions: For each move, perform as many reps as indicated. Continue to the next move. After you’ve completed all three moves, rest for 30 seconds, then you have the option to repeat the five-minute circuit two to three times if you want to dial up the intensity even more.

Sweat trainer Kelsey Wells says she uses this abs sequence as part of her PWR At Home workout program. It’s perfect for clients who want to transform their core and even helped Kelsey get sculpted and toned during her own fitness journey.

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https://pocket-syndicated-images.s3.amazonaws.com/6100970fbb401.pngPhotos by Women’s Health US

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Click the link below for the article:

https://getpocket.com/explore/item/this-abs-workout-only-takes-5-minutes-but-it-s-intense?utm_source=pocket_discover

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The Most Common Pain Relief Drug in The World Induces Risky Behavior, Study Finds

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One of the most consumed drugs in the US – and the most commonly taken analgesic worldwide – could be doing a lot more than simply taking the edge off your headache, according to scientists.

Acetaminophen, also known as paracetamol and sold widely under the brand names Tylenol and Panadol, also increases risk-taking, according to a study published in 2020 that measured changes in people’s behavior when under the influence of the common over-the-counter medication.

“Acetaminophen seems to make people feel less negative emotion when they consider risky activities – they just don’t feel as scared,” neuroscientist Baldwin Way from The Ohio State University explained last year.

“With nearly 25 percent of the population in the US taking acetaminophen each week, reduced risk perceptions and increased risk-taking could have important effects on society.”

The findings add to a recent body of research suggesting that acetaminophen’s effects on pain reduction also extend to various psychological processes, lowering people’s receptivity to hurt feelings, experiencing reduced empathy, and even blunting cognitive functions.

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https://www.sciencealert.com/images/2020-09/processed/010-pain-relief-risks_1024.jpg

(Yulia-Images/Getty Images)

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Click the link below for the article:

https://www.sciencealert.com/the-most-common-pain-relief-drug-in-the-world-induces-risky-behavior-study-finds?utm_source=pocket_discover

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