Diet Myth or Truth: Fasting Is Effective for Weight Loss

Fasting is an age-old practice, often done for religious reasons, but fasting for weight loss is still capturing the public imagination. You can find dozens of do-it-yourself plans touting the unproven benefits of fasting, ranging from flushing "poisons" from the body to purging 30 pounds of fat in 30 days.

It's true that fasting -- that is, eating little to no food -- will result in weight loss, at least in the short term. But the risks far outweigh any benefits, and ultimately, fasting can cause more harm than good.

Typical Fasting Weight Loss Plans

Fasting regimens vary, but the basic premise usually starts with a strict regimen allowing only water, juice and/or some kind of laxative concoction. Some plans allow a few solid foods, but are still called fasts because they provide so few calories.

Not all fasts are created equal. Some can be perfectly safe, such as medical fasts supervised by a physician. Religious and cultural fasts are typically undertaken as an act of devotion, last from 24-48 hours, and are not intended to promote weight loss.

Fasts lasting a day or two are unlikely to be dangerous for most healthy adults. But high-risk people, the elderly, anyone with a chronic disease, pregnant women, and children are advised against any type of fasting.

The real danger lies in staying on the fast for prolonged periods, anywhere from three days to a month.

Dangers of Fasting for Weight Loss

When you dramatically reduce your calorie intake, you will lose weight. But it can also cause all kinds of health problems, including muscle loss. Further, when you start fasting, your body goes into conservation mode, burning calories more slowly.

Keep in mind that the initial weight lost on a fast is primarily fluid or "water weight," not fat. And when you go back to eating, any lost weight usually gets a return ticket back. Not only do most people regain weight lost on a fast, they tend to add a few extra pounds because a slower metabolism makes it easier to gain weight. Worse, the weight that is regained is likely to be all fat -- lost muscle has to be added back at the gym.

Side effects of fasting include dizziness, headaches, low blood sugar, muscle aches, weakness, and fatigue. Prolonged fasting can lead to anemia, a weakened immune system, liver and kidney problems, and irregular heartbeat. Fasting can also result in vitamin and mineral deficiencies, muscle breakdown, and diarrhea. When you drink laxative concoctions during a fast, there is an increased risk of fluid imbalance and dehydration.

The risks get more complicated and severe the longer you stay on a fast, or if you repeatedly go on fasts.

When and How to Wash Your Hands

Handwashing is one of the best ways to protect yourself and your family from getting sick. Learn when and how you should wash your hands to stay healthy.

How Germs Spread
Washing hands can keep you healthy and prevent the spread of respiratory and diarrheal infections from one person to the next. Germs can spread from other people or surfaces when you:

• Touch your eyes, nose, and mouth with unwashed hands
• Prepare or eat food and drinks with unwashed hands
• Touch a contaminated surface or objects
• Blow your nose, cough, or sneeze into hands and then touch other people’s hands or common objects

Key Times to Wash Hands
You can help yourself and your loved ones stay healthy by washing your hands often, especially during these key times when you are likely to get and spread germs

• Before, during, and after preparing food
• Before eating food
• Before and after caring for someone at home who is sick with vomiting or diarrhea
• Before and after treating a cut or wound
• After using the toilet
• After changing diapers or cleaning up a child who has used the toilet
• After blowing your nose, coughing, or sneezing
• After touching an animal, animal feed, or animal waste
• After handling pet food or pet treats
• After touching garbage

During the COVID-19 pandemic, you should also clean hands:
After you have been in a public place and touched an item or surface that may be frequently touched by other people, such as door handles, tables, gas pumps, shopping carts, or electronic cashier registers/screens, etc.
Before touching your eyes, nose, or mouth because that’s how germs enter our bodies.

Follow Five Steps to Wash Your Hands the Right Way
Washing your hands is easy, and it’s one of the most effective ways to prevent the spread of germs. Clean hands can stop germs from spreading from one person to another and throughout an entire community—from your home and workplace to childcare facilities and hospitals.
Follow these five steps every time.

1. Wet your hands with clean, running water (warm or cold), turn off the tap, and apply soap.
2. Lather your hands by rubbing them together with the soap. Lather the backs of your hands, between your fingers, and under your nails.
3. Scrub your hands for at least 20 seconds. Need a timer? Hum the “Happy Birthday” song from beginning to end twice.
4. Rinse your hands well under clean, running water.
5. Dry your hands using a clean towel or air dry them.

Use Hand Sanitizer When You Can’t Use Soap and Water
Washing hands with soap and water is the best way to get rid of germs in most situations. If soap and water are not readily available, you can use an alcohol-based hand sanitizer that contains at least 60% alcohol. You can tell if the sanitizer contains at least 60% alcohol by looking at the product label. Sanitizers can quickly reduce the number of germs on hands in many situations. However,

• Sanitizers do not get rid of all types of germs.
• Hand sanitizers may not be as effective when hands are visibly dirty or greasy.
• Hand sanitizers might not remove harmful chemicals from hands like pesticides and heavy metals.

How to Use Hand Sanitizer

1. Apply the gel product to the palm of one hand (read the label to learn the correct amount).
2. Rub your hands together.
3. Rub the gel over all the surfaces of your hands and fingers until your hands are dry. This should take around 20 seconds.

Can You Make Your Metabolism Better?

Boosting metabolism is the holy grail of weight watchers everywhere, but how fast your body burns calories depends on several things. Some people inherit a speedy metabolism. Men tend to burn more calories than women, even while resting. And for most people, metabolism slows steadily after age 40. Although you can't control your age, gender, or genetics, there are other ways to improve your metabolism. Here are 10 of them.

Build Muscle

Your body constantly burns calories, even when you're doing nothing. This resting metabolic rate is much higher in people with more muscle. Every pound of muscle uses about 6 calories a day just to sustain itself, while each pound of fat burns only 2 calories daily. That small difference can add up over time. After a session of strength training, muscles are activated all over your body, raising your average daily metabolic rate.

Step Up Your Workout

Aerobic exercise may not build big muscles, but it can rev up your metabolism in the hours after a workout. The key is to push yourself. High-intensity exercise delivers a bigger, longer rise in resting metabolic rate than low- or moderate-intensity workouts. To get the benefits, try a more intense class at the gym or include short bursts of jogging during your regular walk.

Fuel Up With Water

Your body needs water to process calories. If you are even mildly dehydrated, your metabolism may slow down. In one study, adults who drank eight or more glasses of water a day burned more calories than those who drank four. To stay hydrated, drink a glass of water or other unsweetened beverage before every meal and snack. Also, snack on fresh fruits and vegetables, which naturally contain water, rather than pretzels or chips.

Should You Try Energy Drinks?

Some ingredients in energy drinks can give your metabolism a boost. They're full of caffeine, which increases the amount of energy your body uses. They sometimes have taurine, an amino acid. Taurine can speed up your metabolism and may help burn fat. But using these drinks can cause problems like high blood pressure, anxiety, and sleep issues for some people. The American Academy of Pediatrics doesn’t recommend them for kids and teens.

Snack Smart

Eating more often can help you lose weight. When you eat large meals with many hours in between, your metabolism slows down between meals. Having a small meal or snack every 3 to 4 hours keeps your metabolism cranking, so you burn more calories over the course of a day. Several studies have also shown that people who snack regularly eat less at mealtime.

Spice Up Your Meals

Spicy foods have natural chemicals that can kick your metabolism into a higher gear. Cooking foods with a tablespoon of chopped red or green chili pepper can boost your metabolic rate. The effect is probably temporary, but if you eat spicy foods often, the benefits may add up. For a quick boost, spice up pasta dishes, chili, and stews with red pepper flakes.

Power Up With Protein

Your body burns many more calories digesting protein than it does eating fat or carbohydrates. As part of a balanced diet, replacing some carbs with lean, protein-rich foods can boost metabolism at mealtime. Good sources of protein include lean beef, turkey, fish, white meat chicken, tofu, nuts, beans, eggs, and low-fat dairy products.

Sip Some Black Coffee

If you're a coffee drinker, you probably enjoy the energy and concentration perks. Taken in moderation, one of coffee's benefits may be a short-term rise in your metabolic rate. Caffeine can help you feel less tired and even increase your endurance while you exercise.

Recharge With Green Tea

Drinking green tea or oolong tea offers the combined benefits of caffeine and catechins, substances shown to rev up the metabolism for a couple of hours. Research suggests that drinking 2 to 4 cups of either tea may push the body to burn 17% more calories during moderately intense exercise for a short time.

Avoid Crash Diets
Crash diets -- those involving eating fewer than 1,200 (if you're a woman) or 1,800 (if you're a man) calories a day -- are bad for anyone hoping to quicken their metabolism. Although these diets may help you drop pounds, that comes at the expense of good nutrition. Plus, it backfires, since you can lose muscle, which in turn slows your metabolism. The final result is your body burns fewer calories and gains weight faster than before the diet.

Best and Worst Drinks for Healthy Weight

Many of us watch what we eat but not what we drink when on a diet. That’s a mistake. The average American drinks one out of five of their daily calories. Choosing the right drinks can tweak your metabolism, curb your appetite, and help cut calories. Which drinks are spoilers and which are helpers on the path to weight loss?

Spoiler: Soda

Every time you chug a bottle of soda, you get hundreds of empty calories. Switching to diet soft drinks is an obvious way to cut calories, but the research is mixed on whether this switch leads to weight loss. Some studies show a short-term benefit. Others find diet soda drinkers gain weight. If you eat or drink more calories than you burn, just switching to diet soda may not do the trick.

Helper: Water

Replacing carbonated soft drinks with water will cut hundreds of calories per day. Drinking two glasses of water before a meal may also help you feel full faster, so you don’t eat as much. And drinking enough water may have a positive effect on your metabolism.

Jury’s Out: Fruit Juice

Juice can have as many calories as soda, but it has more nutrients. This presents a dilemma: You want the vitamins and antioxidants without all the extra sugar. Look for 100% fruit juice. Steer clear of juice drinks that have added sweeteners. Check the nutrition label for the percentage of real juice. You can also slash calories by drinking water with a tiny bit of juice added.

Helper: Vegetable Juice

Vegetable juice is as nutritious as fruit juice, with about half the calories but a lot more sodium. One cup of tomato juice has 41 calories, compared to 122 calories for orange juice. Choosing juice with pulp provides some fiber, too, which may help control hunger.

Jury's Out: Smoothies

Blend a banana, strawberries, and blueberries into a frothy smoothie, and you’ve got a delicious drink. Make your own, so you can control the ingredients: skim milk (or an alternative, like almond milk) and fresh or frozen fruit are all you need. Restaurant smoothies may include ice cream, honey, or other sweeteners that boost the calorie count sky-high.

Jury’s Out: Low-Fat Milk

Eating calcium-rich foods may do a body good, and it may help you lose weight. Some research shows that drinking higher amounts of milk or eating other dairy foods can help with weight loss. For the best all-around benefits, stick to skim or low fat.

Spoiler: Energy Drinks

Most sports and energy drinks are calorie bombs like soda. They may have more added nutrients, but you can find the same vitamins and minerals in low-calorie foods. When you're working on weight loss, stay hydrated with water rather than sports drinks, unless you need the extra nutrients because you're exercising hard and sweating a lot.

Helper: Black Coffee

When you need a shot of caffeine, coffee is a better choice than soda or energy drinks. Black coffee is calorie-free and rich in antioxidants. Studies have shown that drinking moderate amounts of coffee (about 3 to 4 cups a day) may improve mood and concentration, and may also lower the risk of type 2 diabetes and some types of cancer.

Spoiler: Fancy Coffee

Once you add heavy cream, flavored syrups, or a snowcap of whipped cream, your mug of black coffee is full of fat and sugar. Specialty coffees can have up to 570 calories per cup: possibly more than an entire meal! If you don’t like your coffee black, add a little skim milk and artificial sweetener to keep the calorie count low.

Helper: Green Tea

Green tea is an excellent choice when you’re looking for a little boost. Not only is it calorie free, some research suggests green tea extract may stimulate weight loss. It's not clear exactly how that works, but caffeine and micronutrients called catechins may each play a role. The benefit appears to last only a few hours, so it may help to drink green tea at least twice a day.

Spoiler: Coolers

Coolers may sound light and airy, but they are heavy on calories. A 12-ounce cooler containing wine can have 190 calories and 22 grams of carbs. The same size hard lemonade or bottled alcoholic "ice" can have as much as 315 calories. Regular wine is not exactly a diet drink, with 100 calories in a 5-ounce glass. A low-calorie alternative is a wine spritzer: Mix a dash of wine with some sparkling water.

Spoiler: Cocktails

A shot of hard liquor has fewer calories than wine or wine coolers, but once you mix in soda or cream, watch out. An 8-ounce white Russian made with light cream has 715 calories. A less fattening option is to mix rum or vodka with diet soda.

Helper: Light Beer
OK, beer is not really going to help you lose weight. But if you’re out with friends and want to share a pitcher, light beer is the way to go. A 12-ounce serving has about 100 calories, compared to 150 calories for regular beer.

Myths and Facts About Depression

Myth: Hard Work Beats Depression

Depression affects nearly one in six people at some point in their lives, so folk remedies and half-truths about this common illness abound. One such idea: throw yourself into work and you'll feel better. For a mild case of the blues, this may indeed help, but depression is a different animal. Overworking can actually be a sign of clinical depression, especially in men.

Myth: It's Not a Real Illness

Depression is a serious medical condition -- and the top cause of disability in American adults. But it's still confused with ordinary sadness. Biological evidence of the illness can be seen in brain scans, which show abnormal activity levels. Key brain chemicals that carry signals between nerves (shown here) also appear to be out of balance in depressed people.

Fact: Men Fly Under the Radar

A depressed man, his loved ones, and even his doctor may not recognize depression. That's because men are less likely than women to talk about their feelings -- and some depressed men don't appear sad or down. Instead, men may be irritable, angry, or restless. They may even lash out at others. Some men try to cope with depression through reckless behavior, drinking, or drugs.

Myth: Depression Is Just Self-Pity

Our culture admires will power and mental toughness and is quick to label anyone who falls back as a whiner. But people who have clinical depression are not lazy or simply feeling sorry for themselves. Nor can they "will" depression to go away. Depression is a medical illness -- a health problem related to changes in the brain. Like other illnesses, it usually improves with appropriate treatment.

Fact: Anyone Can Get Depressed

Poet or linebacker, shy or outgoing, anyone from any ethnic background can develop depression. The illness is twice as common in women as in men, but it may be that women are more likely to seek help. It's often first noticed in the late teens or 20s, but an episode can develop at any age. Tough personal experiences can trigger depression, or it may develop out of the blue.

Fact: It Can Sneak Up Slowly

Depression can creep up gradually, which makes it harder to identify than a sudden illness. A bad day turns into a rut and you start skipping work, school, or social occasions. One type, called dysthymia, can last for years as a chronic, low-level illness – a malaise that silently undermines your career and relationships. Or depression can become a severe, disabling condition. With treatment, many feel substantial relief in 4-6 weeks.

Myth: Help Means Drugs for Life

Despite the buzz about a "Prozac Nation," medication is only one of the tools used to lift depression. And asking for help does not mean you'll be pressured to take prescription drugs. In fact, studies suggest that "talk" therapy works as well as drugs for mild to moderate depression. Even if you do use antidepressants, it probably won’t be for life. Your doctor will help you determine the right time to stop your medication.

Myth: Depressed People Cry a Lot

Not always. Some people don't cry or even act terribly sad when they're depressed. Instead they are emotionally "blank" and may feel worthless or useless. Even without dramatic symptoms, untreated depression prevents people from living life to its fullest and takes a toll on families.

Fact: Family History Is Not Destiny

If depression appears in your family tree, you're more likely to get it too. But chances are you won't. People with a family history can watch for early symptoms of depression and take positive action promptly, whether that means reducing stress, getting more exercise, counseling, or other professional treatment.

Myth: Depression Is Part of Aging

Most people navigate the challenges of aging without becoming depressed. But when it does occur, it may be overlooked. Older people may hide their sadness or have different, vague symptoms: food just doesn't taste good anymore, aches and pains worsen, or sleep patterns change. Medical problems can trigger depression in seniors and depression can slow recovery from a heart attack or surgery.

Fact: Depression Imitates Dementia

In seniors, depression can be the root cause of memory problems, confusion, and in some cases, delusions. Caregivers and doctors may mistake these problems for signs of dementia, or an age-related decline in memory. Getting treatment lifts the cloud for the majority of older people with depression. Psychotherapy is particularly useful for people who can't or don't want to take medication.

Myth: Talking Makes Things Worse

People were once advised not to "dwell on" problems by talking about them. Today, there's evidence that guided discussions with a professional can make things much better. Different types of psychotherapy help treat depression by addressing negative thought patterns, unconscious feelings, or relationship troubles. The first step is to talk to a mental health professional.

Fact: Positive Thinking May Help

The old advice to "accentuate the positive" has advanced into a practice that can ease depression. It’s called cognitive behavioral therapy (CBT). People learn new ways of thinking and behaving. Negative "self-talk" and behavior is identified and replaced with more upbeat thoughts and a more positive mood. Used alone or with medication, CBT works for many people.

Myth: Teens Are Unhappy by Nature

Although many teens are moody, argumentative, and intrigued by "the dark side," prolongued sadness or irritability is not normal for teens. When unhappiness lasts more than two weeks, it may be a sign of depression which develops in about one in 11 teens. Other signs a teen may need help include: being constantly sad or irritable even with friends, taking no pleasure in favorite activities, or a sudden drop in grades.

Fact: Exercise Is Good Medicine

Very good studies now show that regular, moderately intense exercise can improve symptoms of depression and work as well as some medicines for people with mild to moderate depression. Exercising with a group or a good friend adds social support, another mood booster.

Myth: Depression Is Tough to Treat

The reality is most people who take action to lift their depression do get better. In a large study by the National Institute of Mental Health, 70% of people became symptom-free through medications -- though not always with the first medicine. Studies show the best treatment is combining medication and talk therapy.

Fact: It's Not Always Depression

Some life events cause sadness or disappointment, but do not become clinical depression. Grief is normal after a death, divorce, loss of a job, or diagnosis with a serious health problem. One clue of a need for treatment: the sadness is constant every day, most of the day. When people are weathering difficult times appropriately, they can usually be distracted or cheered up for short periods of time.

Fact: Hope for Better Days Is Real

In the depths of depression, people may think there's no hope for a better life. This hopelessness is part of the illness, not a reality. With treatment, positive thinking gradually replaces negative thoughts. Sleep and appetite improve as the depressed mood lifts. And people who've seen a counselor for talk therapy are equipped with better coping skills to deal with the stresses in life that can get you down.

17 Everyday Ways to Ease Depression

1. Let Your Pet Nuzzle Blues Away

Sometimes your pet really can be your best friend, and that's good therapy. When you play with him, you take your mind off your problems. And when you take care of him, you're focused on something outside yourself, which can be therapeutic.

2. Eat Smart to Lift Mind and Body

No specific foods treat depression, but a healthy diet can be part of an overall treatment plan. Build your meals and snacks around plenty of fruits, vegetables, and whole grains.

3. Choose Foods to Boost Your Mood

Some studies say omega-3 fatty acids and vitamin B12 may ease the mood changes of depression, especially for people who may not get enough of these nutrients. Fatty fish like salmon, tuna, and mackerel have omega-3s. So do flaxseed, nuts, soybeans, and dark green vegetables. Seafood is a good source of B12, but vegetarians can get it in fortified cereals, dairy products, and supplements.

4. Try Low-Fat Carbs for a Pick-Me-Up

Carbohydrates raise your level of the brain chemical serotonin, which enhances your sense of wellbeing. Go for low-fat options like popcorn, a baked potato, graham crackers, or pasta. Carbs from vegetables, fruit, and whole grains are even better choices -- they also give you fiber.

5. Drink Less Caffeine

Do you really need that third cup of coffee? Anxiety often happens along with depression. And too much caffeine can make you nervous, jittery, or anxious. While scientists haven't found a clear link between caffeine and depression, cutting back on it may help lower your risk for the condition and improve your sleep.

6. Treat Your Aches and Pains

When you hurt, it's hard to stay in a good mood. Work with your health care team to treat your depression and your pain.

7. Work Out to Change How You Feel

Exercise works almost as well as antidepressants for some people. And you don't have to run a marathon. Just take a walk with a friend. As time goes on, move more until you exercise on most days of the week. You'll feel better physically, sleep better at night, and boost your mood.

8. Choose an Exercise You Enjoy

If you don't like to run, you won't last long training for a 10k race. But you will stay with an exercise plan you like. You can take walks, go golfing without a cart, ride a bike, work in your garden, play tennis, or go swimming. The important thing is to pick something you like. Then you'll look forward to it and feel better when you do it.

9. Exercise With Others for Support

Connections with other people can help you overcome the sluggish, lonely feelings of depression. Join an exercise group or work out with a friend. You'll stay in touch and have support to keep yourself on track.

10. Be Sure You Get Enough Sunlight

Do you feel more depressed during darker, cold months? You may have seasonal affective disorder (SAD). It's most common in the winter, when there's less sunlight. You can treat SAD with light therapy, antidepressants, and talk therapy.

11. Explore Your Creativity

Painting, photography, music, knitting, or writing in a journal are all ways you can explore your feelings and express what's on your mind. The goal isn't to create a masterpiece. Do something that gives you pleasure. It may help you better understand who you are and how you feel.

12. Make Time for Mindful Relaxation

Stress and anxiety can add to your depression symptoms and make it harder to recover. Learn to relax and you can help restore a sense of calm and control. You might consider a yoga or meditation class. Or you could simply listen to soothing music while you take a long, warm bath.

13. Get Involved in Your Community

When you spend time with people or causes you care about, you can regain a sense of purpose. And it doesn't take much to get started. You can volunteer with a charity. Or join a discussion group at the library or at church. You'll feel good about yourself when you meet new people and do new things.

14. Keep Friends and Family in Your Life

The people who love you want to support you. If you shut them out, they can't. If you let them in, you'll feel a lot better. Call a friend and go for a walk. Have a cup of coffee with your partner. You may find it helps to talk about your depression. It feels good to have someone listen.

15. Get the Sleep You Need

Depression makes it hard to get good rest. Some people sleep too much. Others can't fall asleep easily. As you recover, relearn good nighttime habits. Start by going to bed and getting up the same times each day. Use relaxation techniques to help you drift off. Quality shut-eye makes your mind and body feel better.

16. Avoid Alcohol and Drugs

They can slow your recovery from depression or stop it in its tracks. They can also make the condition worse and keep antidepressants from working well. If you have a problem with substance abuse, ask for help now. You'll have a far better chance of getting past depression.

17. Stick to Your Treatment
Exercise, a healthy diet, and other good habits may help you feel positive about your life. But they won't replace medical treatment or talk therapy. Depression is a serious illness, and it carries a risk of suicide. If you are thinking about harming yourself, get help right away. And never stop or change your treatment without discussing it with your doctor.

Brain Foods That Help You Concentrate

Ginseng, Fish, Berries, or Caffeine?

Listen to the buzz about foods and dietary supplements, and you'll believe they can do everything from sharpen focus to enhance memory, attention span, and brain function.

But do they really work? There's no denying that as we age, our body ages right along with us. The good news is that you can improve your chances of maintaining a healthy brain if you add "smart" foods and drinks to your diet.

Caffeine Can Make You More Alert

There's no magic bullet to boost IQ or make you smarter -- but certain substances, like caffeine, can energize you and help you concentrate. Found in coffee, chocolate, energy drinks, and some medications, caffeine gives you that unmistakable wake-up buzz, though the effects are short-term. And more is often less: Overdo it on caffeine and it can make you jittery and uncomfortable.

Sugar Can Enhance Alertness

Sugar is your brain's preferred fuel source -- not table sugar, but glucose, which your body processes from the sugars and carbs you eat. That's why a glass of something sweet to drink can offer a short-term boost to memory, thinking, and mental ability.

Have too much, though, and memory can be impaired -- along with the rest of you. Go easy on the sugar so it can enhance memory without packing on the pounds.

Eat Breakfast to Fuel Your Brain

Tempted to skip breakfast? Studies have found that eating breakfast may improve short-term memory and attention. Students who eat it tend to perform better than those who don’t. Foods at the top of researchers' brain-fuel list include high-fiber whole grains, dairy, and fruits. Just don't overeat; researchers also found high-calorie breakfasts appear to hinder concentration.

Fish Really is Brain Food

A protein source linked to a great brain boost is fish -- rich in omega-3 fatty acids that are key for brain health. These healthy fats have amazing brain power: A diet with higher levels of them has been linked to lower dementia and stroke risks and slower mental decline; plus, they may play a vital role in enhancing memory, especially as we get older. For brain and heart health, eat two servings of fish weekly.

Add a Daily Dose of Nuts and Chocolate

Nuts and seeds are good sources of the antioxidant vitamin E, which has been linked in some studies to less cognitive decline as you age. Dark chocolate also has other powerful antioxidant properties, and it contains natural stimulants like caffeine, which can enhance focus.

Enjoy up to an ounce a day of nuts and dark chocolate to get all the benefits you need with a minimum of excess calories, fat, or sugar.

Add Avocados and Whole Grains

Every organ in the body depends on blood flow, especially the heart and brain. A diet high in whole grains and fruits like avocados can cut the risk of heart disease and lower bad cholesterol. This reduces your risk of plaque buildup and enhances blood flow, offering a simple, tasty way to fire up brain cells.

Whole grains, like popcorn and whole wheat, also contribute dietary fiber and vitamin E. Though avocados have fat, it's the good-for-you, monounsaturated fat that helps with healthy blood flow.

Blueberries Are Super Nutritious

Research in animals shows that blueberries may help protect the brain from the damage caused by free radicals and may reduce the effects of age-related conditions such as Alzheimer's disease or dementia. Studies also show that diets rich in blueberries improved both the learning and muscle function of aging rats, making them mentally equal to much younger rats.

Benefits of a Healthy Diet

It may sound trite but it's true: If your diet lacks essential nutrients, it can hurt your ability to concentrate. Eating too much or too little can also interfere with your focus. A heavy meal may make you feel tired, while too few calories can result in distracting hunger pangs. Benefit your brain: Strive for a well-balanced diet full of a wide variety of healthy foods.

Vitamins, Minerals, and Supplements?

Store shelves groan with supplements claiming to boost health. Although many of the reports on the brain-boosting power of supplements like vitamins B, C, E, beta-carotene, and magnesium are promising, a supplement is only useful to people whose diets are lacking in that specific nutrient.

Get Ready for a Big Day

Want to power up your ability to concentrate? Start with a meal of 100% fruit juice, a whole-grain bagel with salmon, and a cup of coffee.