Intelligence for Your Life

I have food fixes for some of the most common health issues.

Starting with:

●      Hot peppers for your heart! According to the Journal of the American College of Cardiology, the capsaicin in chili peppers – the compound that gives them heat – can help prevent plaque buildup in your arteries. And having spicy food 4 times a week can lower the risk of a severe heart attack by 40% – and cut stroke risk in HALF!

●      The next food fix: Broccoli for viruses. Both the florets and stems of broccoli help stop viruses from replicating. Johns Hopkins University says it’s the sulforaphane compounds in broccoli that boosts the immune system’s ability to fight infections by halting a virus’ ability to breed.

●      And one more food fix – for your eyesight, eat oranges. A UCLA study found that people who had two servings of fresh oranges a week had significantly lower odds of developing glaucoma. It’s due to the antioxidants that improve blood flow to the optic nerve. And if you have 3 servings of oranges per week, you can slash your risk of glaucoma by 80%!

When you’re not feeling well, eating is probably the last thing on your mind.
But your body still needs fuel — and in some cases, the right foods can actually help you feel better faster.

Here’s what to eat when you’re sick, according to Dr. Shannon Dowler, a family physician and board member of the American Academy of Family Physicians:

 If you have a stomach bug:

Dehydration makes everything worse — so start with fluids:
 Water
 Electrolyte drinks
 Coconut water

 Sip slowly. Tiny sips are better than gulps.

Once you can keep fluids down, try bland, starchy foods like:
 Bananas
 Rice
 Applesauce
 Toast

(Yes — the BRAT diet still works!)

Avoid:
 Caffeine
 High-fiber foods
Both can aggravate symptoms and lead to more bathroom trips.

 If your throat is sore:

Reach for cold and soothing options:
 Freezer pops
 Yogurt
 Ice cream
 Warm broths or tea with honey

These coat and comfort your throat without irritation.

 If you’re constipated:

Hot drinks can help jumpstart digestion.
The warmth activates peristalsis — the wave-like muscle contractions that move food through your intestines.

 Best choice? Caffeinated coffee.
It triggers intestinal contractions that are 60% stronger than plain hot water!

The takeaway:

When you’re sick, food is medicine — but only if you listen to what your body needs.

Support it gently, and it will return the favor.

Every day, we juggle a lot.

We get up early, work full-time, smile through meetings, and hold it together when we’d rather throw the office printer out the window.

But eventually… something breaks.

It’s called Post-Work Restraint Collapse — and yes, it’s a real thing.

Psychotherapists say this happens at the end of the day, when we finally feel safe enough to drop the emotional mask we’ve worn all day long.

How it shows up:

 You cry the second you walk through the door

 You pick a fight with your partner over nothing

 You hit the drive-through for a comfort meal

 You snap at your kids or roommates over something small

You’re not broken — you’re just emotionally exhausted from holding it all together.

So, how can you prevent that post-work meltdown?

Therapists suggest a few key strategies:

 Take small breaks during the day

Even just five minutes of quiet or movement can relieve emotional pressure and reset your system.

 Create a wind-down ritual

Whether it’s calling a friend on your commute or saving your favorite show for the evening — give your brain something to look forward to.

 Move your body

A study in the Journal of Cognition and Emotion found that exercise helps reduce negative emotions.

So can hobbies, mindfulness, and rest.

The takeaway:

If you’ve ever felt like you “fall apart” after work — you’re not alone. Post-work restraint collapse is real, and there are simple ways to ease its impact.

When it comes to your memory – one of the single best things you can do to preserve it is: Talk to people every day! That’s according to neurologist Dr. Daniel Lesley. He says nothing else compares to the total brain workout of conversation for improving memory and thinking skills. Dr. Lesley says social activity is what people are built for. It expands the pool of what you’re exposed to every day, which ensures you’re constantly learning. And chit chat may not feel like a brain work out – but because you don’t know what’s going to come out of another person’s mouth, when you have to respond to those comments, it sharpens your brain.

Dr. Lesley says another way to improve your thinking in your day-to-day life is to keep your life as uncluttered as possible. And it goes beyond how much stuff is on your desk or in your house. Even your wall art matters. If you’ve got different pictures on every part of your wall, you’re getting distracted every time you enter a room. He says going in a more minimalist direction could benefit your brain health.

When should you take pain seriously enough to head straight to the ER?

According to Dr. Michael Turturro, professor of emergency medicine at the University of Pittsburgh, the answer is simple:

If it’s new, sudden, or alarming — don’t ignore it.

It’s always better to be safe than sorry.

Here are 5 types of pain that emergency doctors say you should never ignore:

1. Sudden, severe pain that doesn’t go away

Anywhere in the body.

If it hits out of the blue and feels intense or unfamiliar — get checked out, even if it seems minor at first.

2. Chest pain

Yes, it could be heartburn…

But it could also signal a heart attack or blood clot.

If you feel pressure, tightness, or pain in your chest — don’t wait it out.

 3. Calf pain with redness or swelling

Especially after travel or surgery.

This could be a sign of a deep vein thrombosis (DVT) — a blood clot that can travel to the lungs and become life-threatening.

 4. Upper back pain that feels like tearing

This one’s less well known — but critical.

A “tearing” pain in the upper back may signal a tear in the aorta, the body’s largest blood vessel. This is a medical emergency.

 5. Lower abdominal or side pain

If you feel pain in your lower belly or back — especially with fever, nausea, or vomiting — it could point to appendicitis, kidney stones, or a serious infection.

The bottom line:

Pain is your body’s red flag.

If it’s new, intense, or unexplained — don’t wait. Get checked. It’s always better to be safe than sorry.

Stressed? Your brain needs this simple habit!

Thinking about lacing up your running shoes?

Do it — your brain will thank you.

A new study from Brigham Young University found that running doesn’t just support your heart and lungs — it can also protect your brain from the damaging effects of chronic stress.

Here’s why it matters:

When we’re stressed, the body goes into survival mode — and that means it often de-prioritizes memory and learning.

Over time, chronic stress can weaken the connections between brain cells — especially in the hippocampus, the area responsible for memory and learning.

Normally, our brain strengthens those connections (called synapses) through something called long-term potentiation (or LTP for short).

 LTP is the process that helps us learn better and remember more clearly.

 But when we’re stressed for too long, LTP slows down — and memory suffers.

That’s where exercise comes in.

The researchers found that people under stress who exercised regularly had stronger brain connections and made fewer memory mistakes — compared to those who didn’t exercise.

Even moderate jogging a few times a week helped preserve LTP and sharpen memory.

The takeaway:

We can’t always avoid stress…

But we can fight back — with movement.
Lace up, get outside, and let your brain catch a break.

If you want a better brain well into old age – get your fill of mushrooms.

Researchers at the National University of Singapore found that eating two servings of mushrooms per week could cut your risk of brain decline in old age in HALF.

The scientists found that people who ate 300 grams of cooked mushrooms per week – which is about 15 medium-sized white button mushrooms – had a 50% reduced risk of cognitive impairment.

So what is it about mushrooms? They contain an amino acid the body can’t make for itself – ergothioneine, commonly called Ergo. It’s a potent antioxidant and anti-inflammatory. Some scientists even refer to Ergo as a ‘longevity vitamin.’ And shiitake mushrooms have more Ergo than most other mushroom varieties.
Of all the countries studied, Americans consumed the least amount of Ergo – and Italians consumed the most. And that corresponded to their mortality rate. The study found that people in the U.S. had the lowest life expectancy – while Italians had the highest of all the countries in the study.
…And the connection may be the Ergo Italians get from mushrooms!

Here’s one simple ritual that can change your entire day:

Say these 8 words out loud, first thing in the morning:

“Today is going to be a great day.”

That’s the advice of Dr. Daniel Amen, a double board-certified psychiatrist and brain-imaging expert.

He calls these the magic words — because your subconscious mind starts scanning the day for positive moments to prove the statement true.

And it’s not just motivational fluff — this practice works in two powerful ways:

1. Daily affirmations improve mental health

Research shows that people who use positive affirmations experience:

·       Greater self-compassion

·       Lower stress

·       Increased resilience and well-being

And the more consistently you say it, the stronger the effect.

2. It activates the brain’s brilliance center

When we’re stuck in negative thinking, the prefrontal cortex — the brain region responsible for creativity, planning, and problem-solving — becomes less active.

Positive thinking, on the other hand, boosts prefrontal cortex activity, helping us think more clearly and creatively.

That means starting your day with just one positive sentence can help improve your mood and your cognitive performance — especially as we age.

Want to boost your memory and mental focus — starting at breakfast?

According to neuroscience professor Claire Williams at the University of Reading, there’s one simple ingredient that can make a big difference: walnuts.

In her study, participants ate breakfast over several days — either with or without walnuts.

The breakfast?

Yogurt mixed with muesli (a blend of oat and bran flakes) — with one version including a handful of walnuts.

The results were clear:

Those who had the walnut breakfast performed significantly better on cognitive tests throughout the day.

 Quicker reaction times

 Sharper memory

 Improved focus during mentally demanding tasks

Why walnuts?

Walnuts are packed with:

• Healthy omega-3 fatty acids
• Protein to fuel brain function 
• More antioxidants than any other nut — helping protect brain cells from stress

According to Professor Williams, starting your day with just a handful of walnuts could give your brain a powerful mental edge.

 Allergic to walnuts? Try this instead:

Ground flaxseeds offer a similar brain-boosting effect!

They’re also rich in plant-based omega-3s, protein, and antioxidants — and blend easily into yogurt or smoothies.

The takeaway:

Your brain is powered by what you feed it.

So whether it’s walnuts or flaxseeds, adding a brain-boosting ingredient to breakfast can sharpen your thinking all day long.

Here’s your latest brain-health intelligence:
If you want to think more clearly and sharpen your memory — start by sharpening your sense of smell.

Yes, really.

According to researchers at UC Berkeley, a simple daily “smell workout” can boost cognitive function more effectively than brain games.

Here’s how to do it:

While your coffee brews or your lunch heats up…

1. Grab four spices from your kitchen — like cinnamon, garlic powder, black pepper, and nutmeg.
2. Close your eyes and sniff each one, one at a time.
3. Try to identify the scent without looking.

That’s it. Just 2 minutes a day.

It may sound simple, but this kind of “smell training” rewires the parts of the brain responsible for quick thinking and memory.

In fact, researchers say it may cut the risk of memory problems by up to 50%!

Why it works:

Your sense of smell is deeply connected to the brain’s memory center.
Repeated exposure to different scents stimulates the turnover of nerve cells — helping keep your brain sharp, adaptable, and focused.

Bonus tip: Switch up your scents every couple of weeks to keep your brain engaged.

The takeaway:

For a better brain, give your nose a workout.
Smelling your way to sharper thinking might be the easiest — and most enjoyable — health habit you try this week.