Month: June 2023

Cognitive Benefit of Dark Chocolate

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Today we will explore the benefits of eating dark chocolates! Dark chocolates are not just delicacies but also abundant with nutrition beneficial for our health. In this blog post, we will explore the cognitive benefits of eating dark chocolates!

  1. What’s the Benefit of Eating Dark Chocolates?
  2. What Is In the Dark Chocolate?
  3. Is There Heavy Metal in Dark Chocolates?
  4. Summary

What’s the Benefit of Eating Dark Chocolates?

Have you realized that the higher number of chocolates consumed in a country is correlated with the higher number of Nobel laureates? Of course, this is based on a study demonstrating correlation is not equivalent to causation (i.e., a country that is consuming more dark chocolate does not cause the country to produce more Nobel laureates; it happens to be that countries that are consuming more dark chocolates happened to have more Nobel laureates). But in all seriousness, some studies investigated the effects of consuming more dark chocolates.

Elizabeth Mostofsky from Harvard School of Public Health reported in 2017 that moderate chocolate intake could lower the risk of heart arrhythmias. Atrial fibrillation, one of the most common types of heart arrhythmias, is said to be associated with a higher risk of cognitive decline, dementia, and stroke.

A 2022 Japanese study found that consuming 5 pieces of dark chocolate (635mg of cocoa polyphenol) per day for 28 days led to an increased volume of gray matter in the brain (measured via MRI), improved memory and executive function, and reduced fatigue.

A 2017 systematic review paper pointed out that consuming dark chocolate after a sleep disturbance may help with cognitive function and executive performance.

What Is In the Dark Chocolate?

One of the most commonly studied components of dark chocolate is the flavonoids – a type of chemicals naturally found in plants – that contain molecules such as catechin, epicatechin, and procyanidins, which help the cardiovascular system by lowering cholesterol, reducing inflammation, and preventing blood clots. Nitric oxides, produced from the stimulation of endothelial tissues by the flavonoids, can produce effects of lowering LDL and reducing blood pressure. Studies also show improved brain blood flow, oxygen levels, and nerve function with the consumption of cocoa drinks. Our previous post about blueberries discussed how flavonoids can produce effects on neuroplasticity, cognitive decline, and improvement of cognitive functions.

Along with flavonoids, in a 100-gram (3.5 ounces) bar of 70-85% dark chocolates, there are:

  • Micronutrients:
    • 85% of the daily value for manganese
    • 196% of the daily value of copper
    • 57% of the daily value of magnesium
    • 66% of the daily value of iron
    • a small amount of potassium, phosphorus, zinc, and selenium
  • Stimulants:
    • A small amount of caffeine and theobromine
  • Fatty acids:
    • Oleic acids, stearic acids, palmitic acids (good for the heart)

Is There Heavy Metal in Dark Chocolates?

Before you head over to the closest supermarket nearby to buy your stash of dark chocolate, there is something you know about recent findings about dark chocolates. There have been reports of dark chocolates contaminated with cadmium and lead – heavy metals unhealthy for you – due to polluted soil from which cacao trees are harvested and processed. Harvard Health Publishing of Harvard Medical School recommends consuming less than an ounce per day to avoid exceeding the maximum dose for at least one of the heavy metals (0.5 mcg for lead, 4.1 mcg for cadmium). The list of popular chocolate brands that contain either lead or cadmium can be found on this Consumer Reports website.

Summary

Today we explore cardiovascular and cognitive benefits of consuming dark chocolates. We also explored what is included in dark chocolates and found recent findings of heavy metals in dark chocolates. We hope that this post has helped you understand better what is included in the dark chocolate and what are risk/benefit of consuming it. If you have any health concerns with regard to consuming chocolates, please contact your physician.

Disclaimer: This web post is for information purposes. If you have medical needs, please contact your primary care physician

How to Improve Social Skills

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Have you had a moment when watching a drama series or a movie you realize that most of the common misunderstandings and conflicts happen because of a lack of social skills? Have you also resonated with such conflicts because of your similar personal conflict? And have you wondered how you can improve your social skills? We feel the same! In this post, we will explore ways to improve our social skills.

Continue reading “How to Improve Social Skills” →

Cognitive Benefits of Computer Games

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I am sure you have heard many parental figures scolding their children for playing too many video/computer games. But have you considered there could be cognitive benefits to playing computer games? In this post, we will explore online-based simulation programs like computer games or electronic cognitive simulations to see the benefits of playing them.

  1. What Are Online Cognitive Stimulation Programs?
  2. What about computer games for cognitive improvement?
  3. So Is Playing a Computer Game Helpful to Improve Our Cognitive Function Level?

What Are Online Cognitive Stimulation Programs?

Cognitive stimulation therapy is a non-medical treatment involving group activities to stimulate memory and language use for older adults at risk of cognitive decline. Several studies have found cognitive stimulation therapy effective in improving the quality of life for older adults with mild-to-moderate dementia. It can also improve language function, but limited evidence shows that it can improve memory or a sense of orientation. Online cognitive stimulation programs became more available during COVID-19 for older adults with difficulty walking.

One example of such clinical cognitive stimulation therapy adopted into the online platform is virtual cognitive stimulation therapy, which is conducted over a video conference platform, using similar interactive activities such as group songs, comparing images of faces, and bingo for individuals with dementia and their caregiver from countries such as Brazil, India, and Ireland. A 2022 study indicates that while there is an advantage to using virtual cognitive stimulation therapy compared to in-person cognitive stimulation therapy, it may not be as effective as in-person cognitive stimulation therapy. A 2017 study found that a computerized cognitive stimulation program for older adults with mild cognitive impairment did not improve cognitive or psychosocial functions.

What about computer games for cognitive improvement?

What about computer games for cognitive improvement? A 2020 study conducted a randomized trial on 3-month use of AquaSnap, a cognitive training videogame developed to improve cognitive function from MyCQ.  It involves using attention, working memory, episodic memory, executive function, and processing speed. The study found improvement in cognitive functions over time. A 2018 study evaluating the effect of playing a football video game among women has found improved cognitive performance and lower cortisol levels. However, we should be careful not to say that this improvement is because of the game’s impact on brain changes. A 2014 study cautions attributing better performance on cognitive tests to neurophysiological changes may be difficult because behavioral effects may have similar effects on cognitive performance. A 2018 study found that depending on the computer game we play, we may experience different influences on cognitive function levels and physiological stress levels.

So Is Playing a Computer Game Helpful to Improve Our Cognitive Function Level?

Through our exploration of the literature on the effects of computer games on cognitive function, we found evidence for both arguments that it may or may not improve cognitive function levels. We also found literature that suggests improvement in cognitive performance may depend on the type of computer game. We will leave you with a qualitative study conducted in 2010 looking at the effect of playing Nintendo Wii on two elderly women who have mild cognitive impairment. The authors also cite previous studies, so please check them out!

Disclaimer: This web post is for information purposes. If you have medical needs, please contact your primary care physician.

Cognitive Benefits of Physical Exercise

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Physical exercise has many benefits: losing weight, maintaining health, and preventing diseases from a sedentary lifestyle. Did you realize that you can also have cognitive benefits from regular physical exercise? In this post, we will explore ways physical exercise can improve cognition.

  1. What are the Benefits of Physical Exercise?
  2. How Does Physical Exercise Increase Cognitive Function?
  3. Other Benefits of Physical Exercise
  4. What are the Types of Physical Exercise?
  5. How to do Physical Exercise?
  6. Summary

What are the Benefits of Physical Exercise?

A 2018 systematic review cites studies that found improvement in cognitive functioning. Wait, but do you know what “cognitive functioning” means? The word “cognitive function” is used frequently in psychology literature when we talk about psychological benefits. So what is it? American Psychological Association defines it as “the performance of the mental processes of perception, learning, memory, understanding, awareness, reasoning, judgment, intuition, and language.” It’s the brain’s capacity to learn, memorize, do daily activities, and pay attention.

The cited studies in the systematic review found improvement in memory, decision-making, and paying attention. Among children, those who exercise were more likely to have better academic achievement, such as verbal and arithmetic tests, compared to those who do not regularly exercise. Children with ADHD who had regular exercise had improved decision-making ability than those who did not exercise. For older adults, incorporating regular physical exercise up to middle life provides the most protective effect against cognitive decline due to natural aging. A 2015 study suggests that older adults vulnerable to cognitive impairment may benefit from combining cognitive training and exercises. Regular physical exercise may reduce the risk of dementia and Alzheimer’s disease and improve quality of life.

How Does Physical Exercise Increase Cognitive Function?

So how does regularly going out to exercise improve the brain’s capacity to learn and remember? The 2018 systematic review shows that regular physical exercise led to neuroplasticity, the capacity of neurons in the brain to change their connections. Authors cited a number of studies showing physical exercise increasing gray matter volume and reducing damage in the gray matter in frontal and hippocampal regions.

Physical exercise also increases blood flow, brings more nutrition (such as oxygen and energy from glucose and triglyceride breakdowns) to the brain, and stimulates the release of peripheral brain-derived neurotrophic factor (BDNF), which regulates the creation of synapses (neuron connection) and synaptic plasticity underlying learning. Changes in neurotransmitters, such as serotonin and endorphins, are cited as contributors to improved cognitive function as well.

Other Benefits of Physical Exercise

Physical exercise can also improve the sense of self-competency, self-efficacy, and self-esteem. This could help create positive social interactions and opportunities, possibly preventing cognitive decline. A 2023 study points out that social isolation, loneliness, and depression may be associated with cognitive decline. According to the 2018 systematic review, regular physical exercise can reduce depression and anxiety compared to those who do not exercise regularly.

It can also reduce unhealthy behaviors like smoking cigarettes, drinking alcohol, and gambling. These beneficial effects may last to even the next generation. The systematic review cites studies investigating epigenetic changes due to regular exercise, in which gene expression is regulated to give lasting cognitive benefit through increasing gene expression that produces proteins associated with memory and learning.

What are the Types of Physical Exercise?

Now that you may be interested in applying regular physical exercise to your daily life, you may wonder, “What type of physical exercise is good for me?” Factors to consider when choosing a physical exercise are intensity, frequency, duration, and whether you do it alone or in a group.

  • Aerobic exercises (exercises with intense oxygen usage) usually last long, with adjustable intensity. Typical aerobic exercises include jogging, running, cycling, and swimming.
    • Acute aerobic exercise: enhances mood and cognitive function (usually small effect)
    • Chronic aerobic exercise: increases neuroplasticity, and cognitive function (memory/decision-making), prevents neurodegeneration, and decreases anxiety and depression.
  • Anaerobic exercises (exercises with less oxygen usage) usually have high intensity and short duration. It does not use the energy created by the breathing system but instead uses energy stored in your muscles.
    • While some studies suggest improvement of mood with anaerobic exercises, a limited amount of studies suggest improvement of cognitive function with anaerobic exercises.
    • A 2017 study comparing anaerobic exercise against aerobic exercise among college-aged students found that there are no significant benefits found with anaerobic exercise but modest improvement with aerobic exercises.

How to do Physical Exercise?

So what kind of physical exercise should we do to improve our cognitive function level? Harvard Health Blog of Harvard Medical School recommends aerobic exercises such as running and cycling that can increase oxygen transported to the brain through the blood system. Other recommended forms of exercise include yoga and tai chi, although there is less evidence of improving cognitive functions. It cites the CDC’s recommendation of targeting at least 30 minutes of daily exercise five days a week.

American College of Cardiology 3 steps of planning exercise for those wanting to exercise.

  1. Plan your 3 “E”s
    • Energy: you should start exercising when you feel you have enough energy. If you just ate a meal, wait at least 1 hour before your exercise starts.
    • Environment: if you exercise outside, extreme temperatures should be avoided (>85’F or <32’F). Wear supportive footwear!
    • Effort: try starting with a comfortable level where you can carry on a conversation.
  2. Plan your exercise Type, Frequency, Intensity, and Duration.
    • Type: start with a warm-up with slow pace walking/biking and end with a cool-down with similar intensity. Stretch major muscle groups (hamstrings, calves, and Achilles tendons) for 20-30 seconds.
    • Frequency: you can exercise as short as 5 minutes daily and increase it to 5 times per week of 30-minute exercises.
    • Intensity: start with fairly light intensity and increase to a more intense level, then cool down to fairly light intensity again.
    • Duration: you can start with as short as 5 minutes, then increase to 30 minutes daily.
  3. Keeping your Motivation
    • Doing exercise in groups could help you keep accountable for your exercise goals. You can visualize the end result of your exercise. Try to recall all the benefits we discussed in this post!

Summary

Physical exercise can help improve mood, learning and prevent unhealthy behaviors. Simple steps can be taken to gain the advantage of these exercises, especially aerobic exercises. We also explore how exercise leads to biological changes that improve our cognitive function. We hope that this has helped you motivate exercise more!

Disclaimer: This web post is for information purposes. If you have medical needs, please contact your primary care physician.

Healthy Effects of Blueberries

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Blueberries are delicious desserts for most of us. But did you realize that they also have properties that improve your health? In this post, we will explore the health effects of eating blueberries.

  1. History of Blueberries
  2. Blueberries and Health Overview
  3. Blueberries and Brain Health
  4. Blueberries and Cardiovascular Health
  5. Blueberries and Diabetes Protection
  6. Ways to Eat Blueberries
  7. How to Grow Blueberries
  8. Summary

History of Blueberries

Today’s Blueberries in supermarkets are likely to be southern highbush blueberries (Vaccinium corymbosum), one of many blueberries in Northern America. Blueberries started to be commercially produced from the collaboration between Elizabeth White and Frank Coville in the early 1900s. Since research on blueberries found health effects, they became widely popular in the 1990s and early 2000s.

Blueberries and Health Overview

So what are the beneficial effects of blueberries? Blueberries contain a range of flavonoids, such as anthocyanin, catechin, and quercetin. These flavonoids have antioxidant properties, which can neutralize inflammatory and cell-damaging effects of free radical oxygens. These free radical oxygens are naturally produced in the body when cells use oxygen to generate energy. Inflammation and cell damage created by these free radicals can lead to cardiovascular disease, neurodegeneration, and cancer. Flavonoids, especially anthocyanin, can protect against these effects.

Blueberries and Brain Health

A systematic review of Randomized Control Trials (RCT) studies conducted in 2020 has shown the protective effects of blueberries on cognitive impairment among children and older adults. The authors cited studies that found small results of eating raw blueberries improving memory recall and visual cognition but did not find any improvement in mood, attention, or reading efficacy among children aged 7-10 years old. Among young adults, consuming blueberries was found to improve their mood.

Another systematic review study conducted in 2020 found an improvement in cognitive performance in elderly adults after 12 weeks of consuming blueberries or grape juice. They improved memory recall, and executive function and detected greater brain activity via magnetic resonance imaging (MRI).

Blueberries and Cardiovascular Health

Consuming blueberries was found to reduce LDL cholesterol, triglycerides, and adiponectin, which may lead to adverse cardiovascular health outcomes. The antioxidant properties of blueberries also reduced inflammation markers and endothelial cell damage, which reduces the risk of forming blood clots, which may lead to coronary artery disease or acute ischemic stroke, where a blood clot blocks a blood artery in the brain.

Blueberries and Diabetes Protection

Blueberries were also shown to have protective effects against diabetes. It reduces insulin resistance and increases the likelihood of healthy weight loss.

Ways to Eat Blueberries

There are different ways to consume blueberries. Blueberries are available in supermarkets in their own fresh form but also in dried and frozen form. While only a tiny amount of nutrients are lost when dried, companies that produce dried blueberries may add extra sugar and other preservatives to make the dried blueberries taste better. Frozen blueberries may lock in some nutrients that are not readily available to the body when consumed. Eating fresh blueberries is the best, but dried or frozen blueberries are good for you too.

Eating blueberries alone is best, but you can add them to muffins and pies. However, do know that other ingredients in those foods may make the food less healthy for you.

How to Grow Blueberries

Blueberries can be expensive, and you may be interested in growing the blueberries yourself. Blueberries can grow in various climates. Some of them have adapted to warmer temperatures too.

Here is the time schedule for growing blueberries recommended by the University of Minnesota:

  • March—Prune bushes before new growth begins
  • April and May—Plant new blueberry bushes.
  • May and June—Apply mulch for the growing season.
  • July—Harvest.
  • July through September—Apply soil amendments.
  • September and October—Apply mulch for winter protection
  • November and December—Put fencing around plants for protection

If you want to grow blueberries but have a limited budget, no worries! After crushing it, you can simply plant one of the blueberries bought from the supermarket into pot soil. Make sure to water it occasionally, and change to a bigger pot once it grows!

Summary

We hope that this post helped you understand the benefits of berries. e explored ways that blueberries can have a positive impact on our health. Next time you go grocery shopping, please keep in mind these benefits! Please note that blueberries’ effects are still subject to ongoing research, which sometimes produce null results. If you are concerned about your health, please consult your physician.

Disclaimer: This web post is for information purposes. If you have medical needs, please contact your primary care physician.

Summit

RalphLeave a comment

“have I done my best today?”
I asked myself
as I stared at a blinking cursor
on my computer monitor.

“no, not yet”
I thought to myself
as I typed a few more keys
on my keyboard, relentlessly.

“where is the summit?”
I wondered to myself
and I implored the world in my heart
found the people I’ve met,
stories we shared,
and saw them pointing towards the bright light
next to the blinking cursor
on my computer monitor.

6.2.2023