Your Road to Wellness


Improve Your Memory By Improving Circulation

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Good circulation and blood flow are important for all tissue including the brain.

It is the blood that provides the nutrients to the tissue and removes the waste products.

Based on a recent research, atherosclerosis of the carotid artery, that’s deposits in the artery which goes up to the brain, has been associated with worse cognition among those at higher risk for Alzheimer’s disease (Gardener H,, 2017).

Another study found that stenosis of the carotid artery was associated with cognitive impairment. It is independent of other known vascular risk factors for vascular cognitive impairment (Lai BK,, 2017).

In addition, patients with carotid artery plaque instability have shown vascular cognitive decline. Moreover, it also predicted the decline (Dempsey RJ,, 2017). This means dangerous unstable deposits in the artery wall are also bad for cognition.

The following research is interesting because it shows how important it is to have good circulation to the brain.  In this study, the researchers removed unstable plaque in a group of patients with vascular cognitive decline (Dempsey RJ,, 2017). A year after the surgery these patients showed significant improvement in 2 tests, and no further decline in cognitive function.

Triglycerides are known to be related to cardiovascular risk. In this study, triglycerides were also found to be inversely correlated with executive function (Parthasarathy V,, 2017). Executive function is the skill which enables us to plan, focus and achieve goals.

As you probably agree, circulation is as important for the brain as it is for the heart.

One important habit that will have a big impact on circulation is the type of food we eat.


Lal, B. K., Dux, M. C., Sikdar, S., Goldstein, C., Khan, A. A., Yokemick, J., & Zhao, L. (2017). Asymptomatic carotid stenosis is associated with cognitive impairmentJournal of Vascular Surgery.

Gardener, H., Caunca, M. R., Dong, C., Cheung, Y. K., Elkind, M. S., Sacco, R. L., … & Wright, C. B. (2017). Ultrasound Markers of Carotid Atherosclerosis and Cognition: The Northern Manhattan StudyStroke48(7), 1855-1861.

Dempsey, R. J., Jackson, D. C., Wilbrand, S. M., Mitchell, C. C., Berman, S. E., Johnson, S. C., … & Hermann, B. P. (2017). The Preservation of Cognition 1 Yr After Carotid Endarterectomy in Patients With Prior Cognitive DeclineNeurosurgery.

Parthasarathy, V., Frazier, D. T., Bettcher, B. M., Jastrzab, L., Chao, L., Reed, B., … & Kramer, J. H. (2017). Triglycerides Are Negatively Correlated With Cognitive Function in Nondemented Aging Adults.

Dempsey, R. J., Varghese, T., Jackson, D. C., Wang, X., Meshram, N. H., Mitchell, C. C., … & Wilbrand, S. M. (2017). Carotid atherosclerotic plaque instability and cognition determined by ultrasound-measured plaque strain in asymptomatic patients with significant stenosis. Journal of Neurosurgery, 1-9.

Learn To Eat Program:

Recommendations that work. Reduce stress with the

food you eat. This is not a regular diet program.

How To Improve Your Memory

Posted by on Brain, Memory | 0 comments


We have several factors affecting memory and cognition.

There are 4 important factors we have control over.

First important factor is the blood supply to the brain. This factor means good circulation, providing the necessary nutrients to the nervous system and removing waste products (Lal BK,, 2017).


Improve your cognition and mood.

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As more people live longer it is important to do what we can to help prevent dementia and improve our mood.

In a study involving 60 healthy participants between the age of 60 and 80 years, the use of curcumin for cognition and mood was investigated (Cox KH, et al. 2015). Working memory and mood was found to be significantly better after taking curcumin for 4 weeks.

Not only that, but both total cholesterol and LDL cholesterol were significantly reduced.

The curcumin used was better absorbed than the regular form of curcumin.

Sometimes it can be easy to implement something that can make a significant difference for the better.

Cox KH1, Pipingas A1, Scholey AB2. Investigation of the effects of solid lipid curcumin on cognition and mood in a healthy older population. J Psychopharmacol. 2015 May;29(5):642-51. doi: 10.1177/0269881114552744. Epub 2014 Oct 2.

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IMG_11002Research has documented the many benefits of curcumin (found in turmeric spice), but regular turmeric is hard to absorb. The type of curcumin in our formula improves the absorption 6.93 fold compared to regular curcumin (Anthony B, et al. 2008).

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What is the nocebo effect?

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Can we produce undesirable effects with our mind?

Yes we can, and the nocebo effect is proof of that. It’s the opposite of the placebo effect which is producing desirable effects.

This study is an example of how the mind can increase pain perception. (Schmid J, et al. 2013). In this research functional MRI was used to evaluate the response after an intravenous application of an inert substance with either positive instructions of pain relief or negative instructions of pain increase.

The negative instructions significantly increased the pain, while the positive instructions significantly decreased the pain. Different areas of the brain were also found to be activated depending on the instructions, if they were positive or negative. Depending on what you focus on, you get results accordingly.

Be aware of what you are focusing on and what you are thinking about because what you put your attention on, you will get more of.

It’s easy to start to think in unproductive ways, but it can pay off to be more aware. If you catch yourself thinking destructive thoughts get in the habit of changing it immediately.

This is only a matter of training.


Schmid J1, Theysohn N, Gaß F, Benson S, Gramsch C, Forsting M, Gizewski ER, Elsenbruch S. Neural mechanisms mediating positive and negative treatment expectations in visceral pain: a functional magnetic resonance imaging study on placebo and nocebo effects in healthy volunteers. Pain. 2013 Nov;154(11):2372-80. doi: 10.1016/j.pain.2013.07.013. Epub 2013 Jul 16.

How powerful is your mind?

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We have all heard about the placebo effect which is accounted for in research.

What exactly is the placebo effect?

It is nothing else than the mind’s ability to produce a physiological effect and to induce healing.

In addition to comparing the results from a placebo treatment with the real treatment, a lot of research has been done on the placebo effect itself which is very interesting. If you want to see examples of how powerful the mind is, just read some of the research on the placebo effect.

The following study is a good example of some of the things the mind can do if we believe a treatment will produce specific results. (Benedetti F, et al. 2015).

It’s quite amazing.

In this study the participants were treated with oxygen for high-altitude headache, and it was designed very cleverly.

First, some of the participants were treated with real oxygen and some with sham oxygen (no oxygen), and the results were compared. Everybody was tested for pre- and post-exercise headache along with fatigue, heart rate responses and, prostaglandin E2.  Prostaglandin E2 is a pain producing chemical.

Breathing real oxygen resulted in increased blood oxygen saturation and also a decrease in pre- and post-exercise headache, fatigue, heart rate and, prostaglandin E2. The placebo oxygen changed neither pre- or post exercise headache nor blood oxygen saturation, heart rate or prostaglandin E2, but it decreased fatigue.

This study also had another group, and this is when it starts to be interesting.

First the participants were treated twice with real oxygen, but after that they were switched to the sham oxygen (no oxygen).

What they found now was that when no oxygen were given, but the participants still thought they were given oxygen, it decreased fatigue, post exercise headache, heart rate and prostaglandin E2, but without any increase in blood oxygen levels.

What do we learn from this?

The mind can produce very specific and powerful results if we really believe we are getting these results.

I think it would be great if we could control our mind to produce the results we want, instead of having the mind control us.

This is possible with training.

I will write and talk more about that later.


Benedetti F1, Durando J, Giudetti L, Pampallona A, Vighetti S. High-altitude headache: the effects of real vs sham oxygen administration. Pain. 2015 Nov;156(11):2326-36. doi: 10.1097/j.pain.0000000000000288.

What could your legs and brain have in common?

Posted by on Brain, Muscles | 0 comments

Strange questions, but recent research has found that as your legs get in better shape, so does your brain.
In this research 324 healthy female twins were tested at the start of the study and again10 years later (Steves CJ, et al. 2015).

A lot of things were checked and even MRI were utilized.
The conclusion of the study was that leg power predicts both cognitive aging and brain structure.

Muscle fitness, in this case leg power, is protective of brain function and also helps to maintain the size of your brain.

Exercising your legs is something you can do anywhere, you don’t even have to use any equipment.

Just by using your own body weight, you can easily give your legs a good workout.


I recently designed a program called Exercise for Maximum Benefits spending Minimum Time” where I explain how you can implement the principles of high intensity short interval training in such a way that you can do these exercises anywhere, even at work.

Steves CJ1, Mehta MM, Jackson SH, Spector TD. Kicking Back Cognitive Ageing: Leg Power Predicts Cognitive Ageing after Ten Years in Older Female Twins. Gerontology. 2015 Nov 10. [Epub ahead of print]