Exercising After a Task Improves Memory

Here's another reason to hit the gym

Working out might keep the brain sharp, and according to a new study, exercising four hours after learning a task can improve memory.

In the new report, published Thursday in the journal Current Biology, researchers found that exercising four hours after a memory task increased brain patterns associated with memory, and helped people retain information better than people who exercised immediately after or people who did not work out.

Seventy two people partook in a picture-location memory task for about 40 minutes. Then, the people were either randomly assigned to 35 minutes of exercise right away, exercise four hours later, or no exercise at all. Two days later, the people came back to see how well they remembered what they had learned, and their brains were scanned. The people who exercised hours later had better recall and stronger and more clear activation in the areas of their brain associated with memory retrieval.

“There is good evidence from animal data that the release of certain neurotransmitters—dopamine and norepinephrine—leads to a biochemical cascade leading to the production of so called plasticity related proteins,” says study author Guillén Fernández, director of the Donders Institute for Brain, Cognition, and Behaviour at Radboud University Medical Center in an email to TIME. “These proteins help stabilize new memory traces, which would otherwise be lost. Physical exercise is at the start of this sequence, because it is accompanied by the release of dopamine and norepinephrine.”

The idea that regular exercise has an impact on brain health, including memory, has been reported in many studies and Fernández says the new report adds to the evidence by showing a single session of exercise can aid in memory retention.

The number of people in the study is small, so it’s hard to say whether people should start pacing workouts exactly four hours after learning something important. Still, the study authors argue that their study is a proof of principal that exercise should be considered as a strategy for long-term memory.

Source by Alexandra Sifferlin

Exercising After a Task Improves Memory

Here's another reason to hit the gym

by Alexandra Sifferlin

Working out might keep the brain sharp, and according to a new study, exercising four hours after learning a task can improve memory.

In the new report, published Thursday in the journal Current Biology, researchers found that exercising four hours after a memory task increased brain patterns associated with memory, and helped people retain information better than people who exercised immediately after or people who did not work out.

Seventy two people partook in a picture-location memory task for about 40 minutes. Then, the people were either randomly assigned to 35 minutes of exercise right away, exercise four hours later, or no exercise at all. Two days later, the people came back to see how well they remembered what they had learned, and their brains were scanned. The people who exercised hours later had better recall and stronger and more clear activation in the areas of their brain associated with memory retrieval.

“There is good evidence from animal data that the release of certain neurotransmitters—dopamine and norepinephrine—leads to a biochemical cascade leading to the production of so called plasticity related proteins,” says study author Guillén Fernández, director of the Donders Institute for Brain, Cognition, and Behaviour at Radboud University Medical Center in an email to TIME. “These proteins help stabilize new memory traces, which would otherwise be lost. Physical exercise is at the start of this sequence, because it is accompanied by the release of dopamine and norepinephrine.”

The idea that regular exercise has an impact on brain health, including memory, has been reported in many studies and Fernández says the new report adds to the evidence by showing a single session of exercise can aid in memory retention.

The number of people in the study is small, so it’s hard to say whether people should start pacing workouts exactly four hours after learning something important. Still, the study authors argue that their study is a proof of principal that exercise should be considered as a strategy for long-term memory.

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People ignore healthy options despite experience from loved ones, study shows

UK adults are not taking steps to reduce the chances of developing illnesses, even someone they know has experienced a serious condition, according to research released today by Royal London.

21 JUNE 2016 | CINTIA CHEONG

Heart disease is the least-ignored condition, with 55% of people taking steps to avoid it.

The life insurer believes this is because they don’t know what to do or don’t believe there is anything they can do.

Based on a survey of 2,093 UK adults, almost nine in 10 (85%) know someone who has been diagnosed with cancer, heart disease, diabetes, dementia, Alzheimer’s, multiple sclerosis or a stroke.

However, 70% have not taken action to reduce the chances of developing dementia or Alzheimer’s. More than half (58%) has not done so to avoid suffering a stroke.

This is followed by cancer (56%) and diabetes (56%). Meanwhile, more than two fifths (42%) have not taken steps against heart disease.

Commenting on this, Trisha Macnair, community doctor at Milford Hospital and Royal Surrey County Hospital, argues “there is so much” that people can do to stay healthy and help prevent serious conditions.

“They may have a vague idea of a few things they should be addressing, but even if they witness a loved-one battling with illness, this is often still not enough to motivate them to protect themselves,” she said.

Macnair is also calling on more action from policymakers and health authorities to encourage people to improve their health, such as facilitating gym access with funding or raising tax on alcohol to reduce consumption.

Dementia and Alzheimer’s are the illnesses where respondents are least confident of knowing how to reduce their risks of developing, with 59% stating they don’t know how to or don’t think there is anything they can do.

Cancer is the second biggest condition where 51% of people demonstrated limited confidence, followed by stroke (44%), heart disease (25%) and diabetes (25%).

Debbie Kennedy, head of protection for Royal London Intermediary, said the findings showed a link between people taking action against developing illnesses and the instances of these falling, “making a strong case for the nation to start taking some simple steps to lead a healthier lifestyle”.

Heart disease is the least-ignored condition, with 55% of respondents having taken steps to avoid it and only 11% saying they do not know how to do so.

Royal London added deaths caused by disease of the circulatory system in the UK were down 4.1% from 2012 to 2014, according to the British Heart Foundation.

The research also found that as people get older, they are more likely to have taken preventative measures.

Those aged 55 and over are the most likely to have taken steps to reduce their chances of developing them, while people aged 25-34 and 35-44 are the least likely to do so.

Macnair said younger people tend to push health to the back of their mind because they had “other more exciting things to focus on”.

“Younger people especially tend to feel invincible and don't want to dwell on health issues or imagine they might one day develop a chronic illness,” she said.

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How can I get Turmeric into my Daily Diet?

By DANIELLE

Dear Ask Ayurveda:

“I have been hearing a lot about turmeric lately and all of its amazing health benefits.  I have acne and liver issues and I have read that turmeric may be useful for these conditions (among many others).  I do not typically use many spices in my meals and never cook Indian dishes.  Do you have any suggestions on how I can get turmeric into my daily diet?  I do not have any experience cooking with it, but it sounds like it would be really beneficial for me so I would love to find some ways to sneak it in.”  Turmeric Novice

Dear Turmeric Novice:

I am happy you are discovering all of the powerful health benefits that this golden root has to offer, as this is one of my favorite spices/herbs of Ayurveda.  I use it myself daily in recipes and teas, and have experienced many of turmeric’s health benefits first hand.  As an Ayurvedic practitioner, I often prescribe it in my client’s individual herbal formulas and use it prevalently in my Ayurvedic apothecary collection as well.  Luckily there are countless ways to incorporate turmeric into your daily routine, whether it be by adding it to your meals, using it in a tea or taking it as an herbal remedy. 

Before I provide some ways to get your daily dose of turmeric, I would like to share the wide range of health benefits turmeric has to offer.  Indeed it will be very good for both your acne and liver issues!

Health Benefits of Turmeric:

• Cleanses and strengthens the liver and the blood
• Increase the digestive fire
• Burns toxins
• Increases circulation
• Prevents Alzheimer’s
• Great for skin disorders such as eczema and psoriasis
• Beautifies the complexion
• Treats skin conditions such as acne, eczema and psoriasis
• Regulates the blood sugar
• Relieves arthritis and other inflammatory conditions
• Increases heart health
• Anti-asthmatic
• Anti-allergenic
• Anti-microbial
• Anti-aging
• Antioxidant
• Anti-cancerous

When it comes to turmeric, if we really want to obtain these health benefits and see results, then it is typically good to get a solid dose of it in each day.  Sprinkling a pinch onto your meal once a week or so will not get you much results.  Therefore it is useful to find tasty ways to incorporate it into your daily routine; whether it be in your meals, drinks, smoothies or taking it as an herbal remedy.  I personally tend to do all of the above! 

To begin, let’s start with some simple tricks to get turmeric into the actual diet.  A great way I have snuck it into my daily diet routine is by adding it to my oatmeal spices.  Mixing the turmeric with cinnamon and other sweet spices is a tasty way to sneak it in each morning.   

Try my Ayurvedic Breakfast Spices!   

Turmeric can be added to just about any recipe.  I use it in my soups, stir-fries, sautés, meat dishes, rice dishes, quinoa recipes and of course kitchari.  Please remember that a recipe does not have to be labeled Indian or Ayurvedic to incorporate turmeric.  Here are some recipes that I use regularly to get my daily turmeric fix.  As you can see, I use turmeric in pretty much everything that I make, even my Chocolate Chip Cookies!

Food Recipes with Turmeric:

• Coconut Curry Hummus Recipe
• Summertime Quinoa Stir-Fry
• Sautéed Kale with Golden Tahini Sauce
• Healing Bone Broth Recipe
• Ayurvedic Chocolate Chip Cookies
• Ojas Increasing Oatmeal
• Red Lentil Dahl Recipe
• Root Veggie Stew
• Roasted Butternut Squash and Coconut Soup
• Classic Cleansing Kitchari
• Rejuvenation Kitchari
• Christmas Kitchari 

Another way to get turmeric into the daily routine is with teas, smoothies and other drink recipes.  It can basically be used just as you would ginger, although it contains its own unique taste and will bring a beautiful golden color to your recipe.  Here are some great beverage recipes that incorporate turmeric and all of its goodness.  My personal favorite is the Golden Milk Recipe.

Drink Recipes with Turmeric:

• Golden Milk
• Ayurvedic Chai
• Tulsi, Ginger, Turmeric Tea
• Rejuvenating Ojas Drink
• Golden Spiced Lassi- An Ayurvedic Probiotic Drink
• Amazingly Addictive Hemp Milk
• Energizing Sweet Potato and Chia Seed Smoothie

Finally a great way to get a larger dose of turmeric in daily, is to take it as an herbal remedy.  This can be mixed into a powdered herbal formula, taken as a tincture, infused into ghee, mixed in a medium such as aloe or honey or simply taken in water.  I generally do not recommend taking herbs in a capsulated form, as they are less potent and do not absorb as readily. 

Here are a few turmeric home remedies that you can try, followed by some herbal products that we offer.  Once again, since turmeric offers a panacea of health benefits, we use it in quite a wide variety of our healthcare products.

Simple Turmeric Home Remedies:

• For liver and skin issues:  Mix 1/2 tsp of turmeric and 2 Tbsp of Aloe juice in 1/2 cup of warm water, take twice daily.  For extra potent results, add 1/8 tsp of neem.  Alternatively, you can take a 1/2 tsp of Tikta Ghrita (aka “Bitter Ghee”) each morning on an empty stomach.
• For allergies: Take 1/4 tsp of turmeric and 1/4 tsp of ginger, two times daily in 1 Tbsp of raw, local honey.  Mix this in 1/2 cup of warm water and take during times of allergies. 
• For digestion:  Take 1/4 tsp of turmeric, 1/4 tsp of ginger and 1/8 tsp of black pepper, three times daily.  Mix this in 1/4 cup of warm water and take up to 30 minutes before a meal. 

Herbal Products with Turmeric:

• Tikta Ghrita: For cleansing, detoxification, liver and skin issues
• Agni Churna Spice Mix: For digestion enhancement
• Ayurvedic Breakfast Spices: For digestion enhancement
• Honey Infusions: For digestion enhancement
• Respiratory Relief Syrup: For all respiratory disorders, coughs and cold
• Allergy Relief Tincture: For allergies and asthma
• Immaculate Immunity: An immune enhancing, herbal antibiotic  
• Digestive Tonic Tincture:  For gas, bloating and indigestion

So my Turmeric Novice, here are more ways than you could ever imagine to get your daily dose of turmeric.  As I mentioned before, to really get the effects of this magical root, it will be recommended to consistently get at least 1/2 tsp in each day.  Luckily with so many options, this should not be hard to do.  You may have to try several recipes or remedies before you really find the ones that are best for you.  Of course, you can keep it interesting by utilizing multiple recipes, teas and remedies and switch it up as needed.  So play around, have fun and enjoy having a healthy addition to your kitchen and daily routine!

Namaste,

Ask Ayurveda


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