Aspragus for your Brain

It turns out that a few tender spears of asparagus can help keep your mind sharp.

In a recent study of people 65 and older, researchers discovered that elevated folate levels and decreased homocysteine levels were associated with better memory function. Homocysteine is an amino acid that may increase the risk of cardiovascular disease, stroke, and mental decline. Genes and diet affect homocysteine levels.

Protect against memory deficits by eating plenty of folate-rich foods such as asparagus.


Asparagus has 190 micrograms of brain-boosting folate per one-half cup serving. Other good sources of folate include artichokes, black-eyed peas, fortified orange juice and cereals.

Shake it up!

You can shake, rattle, and roll. You can shake a leg. But use moderation when you shake the salt container. Decreasing sodium in your diet may help lower blood pressure.

Here are three tips to reduce sodium:

• Don't Use Salt to Flavor Foods -- This includes garlic and onion salt; use garlic or onion powder instead; and season with spices, herbs, or lemon


• Check Labels -- If sodium is one of the first three ingredients listed on the package, it indicates that it is a high-sodium food; use these foods in moderation


• Be Aware of What You Are Eating -- Bouillon cubes, soy sauce, Worcestershire sauce, olives, luncheon meats, hot dogs, ham, bacon, sausage, American cheese, canned soups and processed cheese are high in sodium

Reducing sodium may be a major shake up to your diet, but it will be a step toward more healthful eating.

How much water is right for you?

For most of us, drinking enough water is not a problem. About 20% of the total amount of water we consume comes from food and 80% comes from drinking water & other beverages. But dehydration can be especially harmful in the elderly. Having a decrease in muscle mass, older kidneys, laxative use, or using diuretics for congestive heart failure or high blood pressure can all effect the fluid balance on older adults.

A reliable clue to indicate dehydration is a rapid drop in weight. This loss may equal several pounds in a few days.

You can use these three easy steps to check whether you may be dehydrated:

1. Listen to your body. Your lips may be dry, or your mouth may feel gummy or sticky.
2. Watch for other signs. You may have difficulty concentrating on tasks or feel tired. Your heart rate may be a bit elevated or you might be having headaches.
3. Check your fluid output. Low urine volume over the course of a day is usually associated with dehydration.

T recover, drink water or whole fruit juice slowly until you no longer feel thirsty. A banana will help restore minerals you may have lost. There is no evidence to suggest that drinking eight 8oz. glasses of water each day will make you healthier, and excessive water intake may also be harmful for elderly people.

Listen to your own body to determine the level of fluid intake that is best for you.