Though our brains might occupy only 2% of our body mass, they demand a lot of energy to function, accounting for about 20% of our calorific intake. This energy demand punctuates our everyday life – anyone who has ever attempted a mentally taxing task on an empty stomach can attest to that.

A diet rich in brain-nourishing foods is a powerful tool to maintain cognitive function and ward off diseases like dementia. Alzheimer’s, the most common type of dementia, affects nearly 6 million Americans and this number is predicted to surge to 14 million by 2060 due to an aging demographic. Cognitive decline, characterized by memory impairment, compromised decision-making, and hampered learning, is directly tied to neuron aging and a general slowdown in brain function.

“Eating just one seafood meal per week has been linked with a lowered risk of both Alzheimer’s and dementia.” This can be attributed to the fact our brains are primarily composed of omega-3 fatty acids known as EPA and DHA. Consuming foods rich in these fats can support brain health. Omega-3 fatty acids, owing to their anti-inflammatory effects, the capacity to generate new neurons, and the ability to clear Alzheimer’s-related plaques, offer significant neural protection.

The best sources of EPA and DHA include wild Alaskan salmon, sablefish, and halibut. Not only are these seafood varieties sustainably caught, but they also possess lower contaminants compared to farm-raised seafood.

The micronutrient choline also plays a pivotal role in brain health, influencing cognition, mood, and more. Higher choline intake may bolster brain function and potentially reduce the risk of dementia, including Alzheimer’s. The humble egg is one of the richest dietary sources of choline, with one large egg providing about a quarter of the daily requirement for men and 35% for women.

“According to the American Heart Association, eggs can be included as part of a heart-smart diet for healthy adults.” Remember to consume the whole egg to get the full health benefits, as choline, along with nearly half of an egg’s protein content and a variety of other vitamins and minerals, is contained in the yolk.

Research suggests that eating walnuts may improve cognitive function and memory in groups at high risk for age-related cognitive impairment. It also indicates a lowered risk of Alzheimer’s disease. Also, walnuts prove beneficial for heart health and decrease the risk of other conditions like cardiovascular disease and Type 2 diabetes, which can increase the risk of dementia.

Berries, loaded with antioxidants and polyphenols, offer a range of health benefits. “Research has found that eating berries has a protective effect against cardiovascular disease, cancer, and Alzheimer’s.” Strawberries and blueberries stand out for their anti-inflammatory properties. Trials conducted on older adults aged 60 to 75 demonstrated improved memory and learning after consuming the equivalent of 2 cups of strawberries daily for 90 days.

Prunes, renowned for promoting gut health and bone strength, also benefit the brain. Rich in potassium and a source of vitamin B6 and copper, prunes contribute to the normal functioning of the nervous system. Studies highlight prunes’ anti-inflammatory, antioxidant, and memory-boosting properties, probably attributable to a high concentration of anthocyanin, a blue plant pigment.

Citrus fruits can also contribute to brain health. The peel of a small citrus fruit from Okinawa, Japan called shikuwasa lime (also known as citrus depressa) is rich in a plant compound called nobiletin. “Nobiletin has been found to protect nerve cells and provide anti-inflammatory benefits.” It is seen as a promising potential treatment for Alzheimer’s. Good news is that this compound is also present in mandarins, oranges, tangerines, and grapefruits.

Cocoa beans, with their impressive flavanol content, combat inflammation and can increase blood flow to the brain. Opting for dark chocolate over milk chocolate ensures a higher intake of these protective polyphenols. Extra virgin olive oil, a staple of the Mediterranean diet, is laden with polyphenols and vitamin E. Research conducted at the Harvard T. H. Chan School of Public Health indicated that consistent consumption of more than half a tablespoon of EVOO daily corresponds to a 28% reduced risk of dying from dementia.

In addition to diet, other practices can enhance brain health. Dr. Andrew Budson, author of “Why We Forget and How to Remember Better,” suggests focusing your attention on what you want to remember, organizing memory-related information methodically, understanding what you need to remember in depth and relating new learnings to pre-existing knowledge or experiences.

Dropping certain habits may also help strengthen memory. These include breaking bad habits right away, paying attention to your surroundings and activities, engaging in regular aerobic exercise, reducing sedentary behavior and limiting TV viewing, and following a balanced Mediterranean-style diet.

Dr. Budson does not recommend any specific supplements for brain health, although he suggests checking vitamin D and B12 levels every decade after the age of 40, as both vitamins are crucial for proper memory function. To keep your brain healthy, focus on creating a well-rounded diet packed with the foods mentioned here.

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Carpal Tunnel Syndrome (CTS), which plagues a significant number of individuals across the United States, can possibly recur after treatment or even surgery. A form of pressure on the median nerve of the wrist, CTS is characterized by numbness, tingling, and pain that radiates through the hand, fingers, and at times, the entire arm.
The onset of symptoms is usually slow, often intensifying at night, which can potentially lead to erroneously mistaking temporary relief for a complete resolution of the ailment.

Treatment approaches are based on the severity of the condition. Mild cases might be managed through home remedies or lifestyle alterations, while severe cases may necessitate surgical intervention. Despite successful treatment, there are instances where individuals experience a recurrence of CTS.

The recurrence of CTS is generally considered a rarity, contributing to about a fraction of singled-out neuropathy cases. In situations where CTS symptoms resurface shortly following treatment, this might indicate the initial condition was not sufficiently addressed. This underlines the necessity for an accurate diagnosis as the symptoms, initially mild, could escalate over time in frequency and severity necessitating medical treatment.

In severe CTS cases unresponsive to conservative treatments, surgery may be required. A procedure known as a carpal tunnel release entails the slicing of a thick ligament to relieve pressure on the median nerve. Often, the surgery provides a permanent solution. Post-surgical healing might span up to a month, accompanied by minor hand pain for weeks to months.
However, pain after surgery need not always indicate failure. It could simply be an indication of increased blood flow returning to the median nerve.

But there are instances where surgery might not fully rectify CTS, spiraling into chronic complaints that might necessitate a revision surgery. Postoperative scar tissue developing in the carpal tunnel could mimic CTS symptoms. Consequently, potential indicators of unsuccessful surgery mirror CTS symptoms, including subsequent pain after everyday activities, or a recurrence of numbness and tingling. The recovery experience varies, depending on the initial severity of CTS.

Albeit it’s fairly unusual, CTS could potentially recur post-surgery. Some studies suggest that a fraction of individuals with CTS might witness recurring symptoms, even years following treatment. This group includes individuals who have undergone carpal tunnel surgery. Nevertheless, the prognosis for CTS is typically favorable, provided early detection and intervention.

In cases where CTS is suspected, it’s paramount to consult a doctor for an evaluation. Early and accurate diagnoses allow a doctor to assess the severity of your condition and recommend the best treatment options to mitigate complications. If you’ve been treated for CTS, especially with surgery, and you notice a worsening of symptoms, seek medical counsel.
Notably, if two months post-surgery you still experience weakness or pain, a consultation with a hand specialist might be essential.

Discussing the recurrence of CTS with your doctor is crucial, particularly in cases where you’re still experiencing symptoms following conservative treatment. Recurrent CTS could be attributed to an unresolved underlying condition, surgery failing to treat the affected median nerve, or problems with scar tissue formation post-surgery.
In the event of a CTS recurrence, you might require additional treatments like steroid injections or another surgery.

It is crucial to bear in mind that, while CTS can fully resolve, complete healing might take several months. Thus, medical help should be sought if home treatments recommended by a doctor don’t improve your condition. Untreated CTS could lead to permanent symptoms due to a loss of nerve function.

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Recognizing stroke symptoms as quickly as possible is the key to avoiding long-term disabilities or even death. Often, one may experience symptoms such as a drooping face, a numbing sensation in the face, difficulty articulating words, and other similar signs. It’s worth noting that symptoms in women can sometimes be more subtle or varied.

Strokes happen when the blood flow to the brain is disrupted, causing the brain cells in the affected area to slowly die. This interruption in normal blood flow can result in body-wide effects, emphasizing the critical nature of immediate attention and care.

Research from respected establishments like the American Heart Association (AHA) and the American Stroke Association (ASA) shows that having a clot-dissolving drug administered within three hours of the onset of stroke symptoms greatly increases the chance of recovery without lasting disability.

You may hesitate before dialing 911, especially if you’re not entirely sure whether it’s a stroke you’re dealing with, but early intervention plays a pivotal role in recovery.

“The emergency crew can use this information to help determine the most helpful type of treatment. Certain types of stroke medication need to be administered within 3 to 4.5 hours of stroke symptoms to help prevent disability or death,” according to the AHA and ASA.

Note that the AHA and ASA also maintain that individuals displaying stroke symptoms should seek treatment within a 24-hour window to receive mechanical clot removal or a mechanical thrombectomy. Some stroke cases may additionally necessitate surgical intervention.

Furthermore, it’s essential to understand that once a person has a stroke, they are at a much higher risk for a recurring stroke. As such, prevention becomes the most effective form of treatment.

Your doctor can be an invaluable resource in managing factors that increase your risk of stroke, such as high blood pressure. Apart from medical supervision, lifestyle adjustments like proper diet and regular exercise can significantly help lower your risk of a stroke.

Lastly, bear in mind that stroke prevention is also a function of proactively managing your overall health. Learning more about your risk factors and best practices for a healthier lifestyle is an integral part of avoiding a stroke.

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