Category Archives: Healthy Aging

Calculating Net Worth

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Calculating net worth involves adding up all your assets and subtracting all your liabilities.  The resulting sum is your net worth.

The value of your primary residence is not included in your net worth calculation.  In addition, any mortgage or other loan on the residence does not count as a liability up to the fair market value of the residence.  If the loan is for more than the fair market value of the residence (i.e., if your mortgage is underwater), then the loan amount that is over the fair market value counts as a liability under the net worth test.

Further, any increase in the loan amount in the 60 days prior to your purchase of the securities (even if the loan amount does not exceed the value of the residence) will count as a liability as well.  The reason for this is to prevent net worth from being artificially inflated through converting home equity into cash or other assets.

The following table sets forth examples of calculations under the net worth test for being an accredited investor:

Accredited Investor table

References:

 

Most Valuable Retirement Assets

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“Retirement is like an iceberg, where 90% of what’s really taking place lies below the surface, absent from traditional financial plans and conversations” Robert Laura

For a long and fulfilling life in retirement, you need much more than financial resources and financial security. Consequently, there are more valuable retirement assets than financial.

Retirement planning is typically related solely to financial planning, all about numbers. It centers around one question: Do your financial assets — pension, 401(k)s/IRAs, Social Security, property, sale of a business, etc. — provide enough income to fund your desired retirement lifestyle?

5 Tips to Help You Stay Motivated to Exercise poster

You’ll need enough money to get by, of course, but you don’t have to be super wealthy to be happy. In fact, life satisfaction tops out at an annual salary of $95,000, on average, according to a study by psychologists from Purdue University. Enough money to never have to worry about going broke or paying for medical care is important. But financial freedom is not the only or even the most important piece of a fulfilling retirement.

Once you have a retirement plan in place, it is essential to focus on all those things money cannot buy. There are non-financial assets that studies show can improve life satisfaction in retirement. According to Kiplinger Magazine, they include:

  1. Good Health (Health is Wealth) – Good health is the most important ingredient for a happy retirement, according to a Merrill Lynch/Age Wave report. Studies show that exercise and a healthy diet can reduce the risk of developing certain health conditions, increase energy levels, boost your immune system, and improve your mood.
  2. Strong Social Connections (Emotional Well-Being) – Happier retirees were found to be those with more social interactions with friends and family, according to one Gallup poll. Further, social isolation has been linked to higher rates of heart disease and stroke, increased risk of dementia, and greater incidence of depression and anxiety. A low level of social interaction is just as unhealthy as smoking, obesity, alcohol abuse and physical inactivity.
  3. Purpose – Retirees with a sense of purpose or meaning were three times more likely to say “helping people in need” brings them happiness in retirement than “spending money on themselves.” Purpose can fall into three buckets, which means getting involved with your place of worship or spiritual pursuits, using your talents in service to others, and doing what you’ve always wanted to do.
  4. Learning and Growing – Experts believe that ongoing education and learning new things may help keep you mentally sharp simply by getting you in the habit of staying mentally active. Exercising your brain may help prevent cognitive decline and reduce the risk of dementia.
  5. Optimistic Outlook – Optimistic people tend to expect that good things will happen in the future. A fair amount of scientific evidence suggests that being optimistic contributes to good health, both mental and physical and may lower risk of developing cardiovascular disease and other chronic ailments and a longer life, and people with higher levels of optimism lived longer. Optimism is a trait that anyone can develop. Studies have shown people are able to adopt a more optimistic mindset with very simple, low-cost exercises, starting with consciously reframing every situation in a positive light. Over time, your brain is essentially rewired to think positively.
  6. Gratitude – People who counted their blessings had a more positive outlook on life, exercised more, reported fewer symptoms of illness and were more likely to help others. Gratitude enhances people’s satisfaction with life while reducing their desire to buy stuff.
  7. Dog Ownership – Older dog owners who walked their dogs at least once a day got 20% more physical activity than people without dogs and spent 30 fewer minutes a day being sedentary, on average, according to a study published in The Journal of Epidemiology and Community Health. Research has also indicated that dogs help soothe those suffering from cognitive decline, and the physical and mental health benefits of owning a dog can boost the longevity of the owner.

Retirement is major transition made up of many financial as well as life decisions. This is why it is important to create and to adhere a retirement plan as early as possible. That way you can spend more time focusing on everything else that equally matters.

References:

  1. https://www.kiplinger.com/retirement/happy-retirement/601160/7-surprisingly-valuable-assets-for-a-happy-retirement

Avoid 5 Foods that Weaken Memory and Focus

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We are what we eat!

Across America, people are struggling with mental health issues. Nearly one in five Americans are living with a mental health condition, and the number of people seeking help for anxiety and depression is skyrocketing, reports Mental Health America. According to the organization’s 2021 State of Mental Health in America Report, “suicidal thoughts are increasing among both adults and children, and 9.7 percent of youth is experiencing severe major depression compared to 9.2 percent last year”.

Accumulating scientific research shows that a standard American diet rich in refined sugar and highly processed foods may increase the risk of developing or worsening various mental health conditions. But a nutrient-based diet rich in fresh fruits and vegetables; omega-3 fatty acids; nuts, seeds and legumes; whole grains, fresh herbs and spices; fish and olive oil, may help to support and enhance mental health.

Source: https://mhanational.org/issues/state-mental-health-america

A Harvard nutritionist and brain expert implores Americans to avoid 5 foods that ‘weaken memory and focus’, and increase the likelihood of depression and mental health issues. Dr. Uma Naidoo, a nutritional psychiatrist, brain expert, and faculty member at Harvard Medical School, studied how gut bacteria can trigger metabolic processes and brain inflammation that impact memory.

In her book “This Is Your Brain on Food”, Dr. Naidoo explains which food contributes to our mental health and “how a sound diet can help treat and prevent a wide range of psychological and cognitive health issues, from ADHD to anxiety, depression, OCD, and others”.

Refined sugar is well known for creating chronic inflammation in the body which can cause dysfunction of the immune system.

Existing studies indicate that you “may be able to reduce the possibility of dementia by avoiding foods that can compromise our gut bacteria and weaken your memory and focus”.

The standard American diet (SAD) foods “to avoid or cut back on to fight inflammation and promote brain health, sharp thinking and good decision-making” are:

  1. Refined sugars – a high-sugar or ‘high fructose corn syrup’ diet can lead to excess glucose in the brain, which studies have linked to memory impairments and less plasticity of the hippocampus — the part of the brain controlling memory. Consuming unhealthy processed foods like baked goods and soda floods the brain with too much glucose. And, be aware that refined sugar is “secretly added” to many popular food items like fast food french fries. Furthermore, sugar consumption triggers a cascade of chemical reactions in the body that promote chronic inflammation, according to Psychology Today. A little inflammation can be a good thing, since it can increase immune activity and blood flow to a wound. But in the long term, inflammation is a big problem. It disrupts the normal functioning of the immune system, and wreaks havoc on the brain.
  2. High-glycemic-load carbohydrates – your body processes high-glycemic-load carbohydrates in much the same way it does with refined or high fructose sugar. That means they can also raise your risk for depression. “Better-quality” carbohydrates were defined as whole grains, foods high in fiber, and those ranked low on the glycemic index (GI). The GI is a measure of how quickly foods convert to glucose when broken down during digestion; the faster a food turns into glucose in the body, the higher its GI ranking. Researchers discovered that people who were eating better-quality carbs, were 30% less likely to develop depression than those who were eating high-GI carbs. Low-GI carbs include green vegetables, most fruits, raw carrots, kidney beans, chickpeas and lentils.
  3. Fried foods – for brain health, it pays to reduce the amount of fried foods you eat. In fact, one study found that a diet high in fried foods was linked to lower scores in learning and memory. The likely reason is that fried foods can cause inflammation, which can damage the blood vessels that supply the brain with blood. Another study found that those who consumed more fried foods were more likely to develop depression in their lifetime. If you’re eating fried foods, try enjoying them just once a month.
  4. Alcohol – Archana Singh-Manoux, a research professor and director at the French Institute of Health and Medical Research, and her colleagues reported in the British Medical Journal that “people who had abstained from alcohol completely or who consumed more than 14 drinks per week had a higher risk of dementia compared to those who drank alcohol in moderation”. Thus, the key is moderation.
  5. Nitrates – nitrates are used as a preservative and to enhance color in deli slices and cured meats like bacon, salami and sausage. Nitrates may be also connected with depression.

What you eat does matter. Thus, by avoiding or eliminating these 5 foods from your diet, and by serving healthier, nutrient-rich food options, you can help to alleviate anxiety and depression, stabilize mood and promote mental health and wellness.

“The gut/brain connection helps us understand the food/mood connection,” explains Dr. Naidoo. “The enteric nervous system—that is, the nerves supplying the gastrointestinal tract—totals over 100 million neurons and communicates directly with the brain, or central nervous system, by way of the vagus nerve, which is responsible for our ‘rest-and-digest’ response. 

“It’s also vital to note that the gut contains the highest number of serotonin receptors, and the gut itself produces all the neurotransmitters that are also made in the brain, including serotonin, often called the happiness hormone. In turn, these neurotransmitters are implicated in sound mental health or potential problems when they are deficient.”

Bottomline, cleaning up your diet and eating healthier, nutrient-rich food, in most cases, will only help your mental health and emotional well-being.

Healthy diet, exercise, mindfulness, gratitude and sleep are all holistically important for your brain and mental health.

  1. https://www.nachicago.com/2021/10/29/372020/eat-well-to-feel-well-thanksgiving-fare-that-boosts-mental-health
  2. https://mhanational.org/issues/state-mental-health-america
  3. https://www.psychologytoday.com/us/blog/the-depression-cure/200907/dietary-sugar-and-mental-illness-surprising-link
  4. https://www.cnbc.com/2021/11/28/a-harvard-nutritionist-and-brain-expert-avoids-these-5-foods-that-weaken-memory-and-focus.html
  5. https://umanaidoomd.com

Life on the Edge

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“As you get older, the days go by quicker and you need to make the time count.” Mary Peachin, Octogenarian

As you age, it becomes more important to “live each day right to the limit”, states octogenarian Mary Peachin, in Costco Connection magazine, September 2021, Members Connection. Peachin has “walk the talk” and lived her life as a self proclaim world-traveling, deep sea diving adrenaline junkie. “If your body aches, you ignore it and keep on trucking”, she preaches.

When it comes to going after what you love in life, do not take no for an answer. You should expect and intend to live a life well lived and always believe the best is yet to come

“Life is too short not to enjoy it.”

Make your life happen and take action today. Be amongst the few who dared to live their dreams. Live your life in such a way that there is no regret.

Time is short; live every day for a higher purpose. Let’s invest the limited time we have on your life’s purpose and mission. Do not focus on your problems and challenges; instead focus on purpose and destination.

Life is brief and it passes quickly. The average American male lives to be 70 years 4 months. The average American female lives 70 years 4 months. To live life to its fullest, it is not the quantity of your life, but the quality.

Time is running out for all of us.

“Your job will not take care of you when your elderly and sick, your friends and family will.”

  1. Select a few friends to be close to in your life and communicate and strengthen your relationship with them
  2. Get over those who disappoint you and refuse to let those people steal your joy
  3. Lift up and encourage those who are recovering from failure. Treat people with Grace.
  4. Ignore your critics. Decide to see the good in the experience and growth, the lessons you learned and the relationships you made.
  5. Stay fully focused on your Lord and Savior Jesus Christ. Believe the best! Christ teaches us to believe the best…faith, hope and love. Remember to rejoice and be glad. If God is for us, who can be against us!

The most effective way to live life on the edge is to “find an edge and Live there”, states Peachin. And, you can start to “find an edge” by writing down your dreams and priorities in life, and then focusing on fulfilling those written dreams and priorities. It starts with knowing what you want, and it ends with getting what you wanted. It’s often that simple.

Save for and invest in the things that matter most!

In every positive or negative situation, there are always options. Remember you are the one pulling the strings, and when things look hopeless, it’s because you’re choosing not look at the things that truly matter. You’re choosing to see the the bad stuff, and they have little to do with your ability to change your circumstances. The trick is that you have to see the ocean of opportunity, not that little bucket of water (problems) that you tripped over.

We must decide to see the good and not dwell on the failure, but instead focus on the positives from the experience. Limits do not exist. You have weaknesses of course and we all do, but focus on your strengths. Remember if you’re feeling scared and fearful, it means you’re trying something new.

People don’t run marathons because it feels good.

When you feel bad about your situation, you’re thinking about the mistakes of yesterday, and not the opportunity of right now and the hope for tomorrow. You’re thinking about what has and what can go wrong, and not what can go right.

When you’re feeling defeated and discouraged, ascertain what you’re really focusing on. It important to focus on how far you’ve come, the opportunities that lie ahead, and the resources available you have to go forward.

“What you focus on expands, and when you focus on the goodness in your life, you create more of it.” Oprah Winfrey

Always think bigger and focus on your purpose. Build the world as you want it to be.

References:

  1. Costco Connection, September 2021, Vol. 36, No. 9, pg. 119
  2. https://personalexcellence.co/blog/101-ways-to-live-your-life-to-the-fullest/

“Those who are the happiest are not necessarily those for whom life has been easiest. Emotional stability results from an attitude. It is refusing to yield to depression and fear, even when black clouds float overhead. It is improving that which can be improved and accepting that which is inevitable.” ― James C. Dobson, Life on the Edge: The Next Generation’s Guide to a Meaningful Future

Intermittent Fasting

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Research shows that intermittent fasting is a way to manage your weight and prevent several forms of chronic diseases.

Scientific studies are showing that intermittent fasting may help reverse chronic unhealthy trends of obesity, type 2 diabetes, heart disease and other illnesses.

Intermittent fasting is all about when you eat.

With intermittent fasting, you only eat during a specific time. Fasting for a certain number of hours each day or eating just one meal a couple days a week, can help your body burn fat. And scientific evidence points to some health benefits, as well.

Intermittent fasting is based on choosing regular time periods to eat and fast. For instance, you eat only during an eight-hour period each day and fast for the remaining sixteen hours. Or you might choose to eat only one meal a day two days a week.

After hours without food, the body exhausts its sugar stores and starts burning fat. This is referred to as metabolic switching.

Intermittent fasting works by prolonging the period when your body has burned through the glycemic calories consumed from your last meal and begins burning fat. Glycemic is basically the presence of glucose (or sugar) in your blood.

Intermittent Fasting Benefits

Research shows that the intermittent fasting periods do more than burn fat, explains Mark Mattson, Ph.D., Johns Hopkins neuroscientist, who has studied intermittent fasting for 25 years. “When changes occur with this metabolic switch, it affects the body and brain.”

One of Mattson’s studies published in the New England Journal of Medicine revealed data about a range of health benefits associated with the practice. These include a longer life, a leaner body and a sharper mind.

“Many things happen during intermittent fasting that can protect organs against chronic diseases like type 2 diabetes, heart disease, age-related neurodegenerative disorders, even inflammatory bowel disease and many cancers,” he says.

Here are some intermittent fasting benefits research has revealed so far:

  • Thinking and memory. Studies discovered that intermittent fasting boosts working memory in animals and verbal memory in adult humans.
  • Heart health. Intermittent fasting improved blood pressure and resting heart rates as well as other heart-related measurements.
  • Physical performance. Young men who fasted for 16 hours showed fat loss while maintaining muscle mass. Mice who were fed on alternate days showed better endurance in running.
  • Diabetes and obesity. In animal studies, intermittent fasting prevented obesity. And in six brief studies, obese adult humans lost weight through intermittent fasting.
  • Tissue health. In animals, intermittent fasting reduced tissue damage in surgery and improved results.

Autophagy and Anti-Aging

After 16 to 18 hours of fasting, you should be in full ketosis. Your liver begins converting your fat stores into ketone bodies — bundles of fuel that power your muscles, heart, and brain. 

If you can do intermittent fasting for 16-18 hours a day, you’ll burn through body fat and fill up quickly when you break your fast, which makes it easy to stay in a calorie deficit and lose weight. 

After a full-day fast, your body goes into repair mode. It begins recycling old or damaged cells and reducing inflammation. If you’re looking for anti-aging or anti-inflammatory benefits, a 24-hour or greater timeframe fast is required. . 

When your body is under mild stress (such as exercise or an extended fast), your cells respond by becoming more efficient. 

Intermittent fasting is a valuable and an effective tool to improve your mental and physical health.

References:

  1. https://www.hopkinsmedicine.org/health/wellness-and-prevention/intermittent-fasting-what-is-it-and-how-does-it-work
  2. https://perfectketo.com/the-5-stages-of-fasting/

The brain-changing benefits of exercise

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Wendy Suzuki • TEDWomen 2017 • October 2017

“Just a walk around the block or a 10-minute online workout will not only improve your day but also benefit your brain in a lasting way.” Wendy Suzuki

What’s the most transformative thing that you can do for your brain today? Exercise! says neuroscientist Wendy Suzuki. There is extensive scientific research behind the extraordinary, life-changing effects that physical activity can have on the most important organ in your body: your brain.

Get inspired to go to the gym or to go for a jog

Suzuki discusses the science of how working out boosts your mood and memory. “Every time you work out, you are giving your brain a neurochemical bubble bath, and these regular bubble baths can also help protect your brain in the long term from conditions like Alzheimer’s and dementia”, she explains.

A single workout increases neurotransmitters like dopamine, serotonin and noradrenaline, and these mood boosters can also improve your memory and focus for up to three hours afterwards.

Dr. Wendy A. Suzuki is a Professor of Neural Science and Psychology in the Center for Neural Science at New York University, an author, storyteller and fitness instructor. Her work has focused on understanding how aerobic exercise can be used to improve learning, memory and higher cognitive abilities in humans.

Other Long-term Benefits

Regular exercise and physical activity provides many other important health benefits for chronic disease prevention, according to the Centers for Disease Control and Prevention.

  • Heart Health – Lowers risk of heart disease, stroke, and type 2 diabetes
  • Cancer Prevention – Lowers risk of eight cancers: bladder, breast, colon, endometrium, esophagus, kidney, lung, and stomach
  • Healthy Weight – Reduces risk of weight gain
  • Bone Strength – Improves bone health
  • Balance and Coordination – Reduces risks of falls

Exercise and Physical Activity Guidelines

Medical doctors and other health professionals recommend exercise and physical activity, based on the 2018 Physical Activity Guidelines. Adults of all shapes, sizes, and abilities can benefit from being physically active.

  • All adults should avoid inactivity. Some exercise and physical activity is better than none, and adults who participate in any amount of physical activity gain some health benefits.
  • Aerobic activity of any duration may be included in the daily accumulated total volume of physical activity.

For important health benefits, all adults should do both aerobic and muscle-strengthening physical activities.

– For Aerobic:

  • At least 2 hours and 30 minutes (150 minutes) a week of moderate-intensity aerobic physical activity (i.e., brisk walking; wheeling oneself in a wheelchair); or
  • 1 hour and 15 minutes (75 minutes) a week of vigorous-intensity aerobic physical activity (i.e., jogging, wheelchair basketball); or
  • A mix of both moderate- and vigorous-intensity aerobic physical activities each week. A rule of thumb is that 1 minute of vigorous-intensity activity is about the same as 2 minutes of moderate-intensity activity.

– For Muscle-Strengthening:

  • Activities that are moderate or high intensity and involve all major muscle groups on 2 or more days a week (i.e., working with resistance bands; adapted yoga) as these activities provide additional health benefits. (Source: CDC)

Regular exercise and physical activity is one of the most important things you can do for your brain and overall health!

References:

  1. https://www.ted.com/speakers/wendy_suzuki
  2. https://www.cdc.gov/physicalactivity/basics/adults/health-benefits-of-physical-activity-for-adults.html
  3. https://ideas.ted.com/why-your-brain-needs-you-to-exercise-plus-3-easy-ways-to-work-out-at-home/
  4. https://www.cdc.gov/ncbddd/disabilityandhealth/pa.html#2

When to Claim Your Social Security Benefits

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WAITING TO CLAIM SOCIAL SECURITY WILL MAXIMIZE YOUR LIFETIME BENEFIT

  • If you claim Social Security at age 62, rather than wait until your full retirement age (FRA), you can expect up to a 30% reduction in monthly benefits.
  • For every year you delay claiming Social Security past your FRA up to age 70, you get an 8% increase in your benefit. So, if you can afford it, waiting could be the better option.
  • Health status, longevity, and retirement lifestyle are 3 variables that can play a role in your decision when to claim your Social Security benefits.

You can start claiming Social Security benefits at 62 and it can be tempting to take the money and run as soon as you’re eligible. After all, you’ve been paying into the system for all of your working life, and you’re ready to receive your benefits.

But you will not receive 100% of your benefits unless you wait until your Full Retirement Age of 66 years and 10 months if you reach age 62 during calendar year 2021. And if you wait longer, like until age 70 years young, you can receive even more benefits.

See the source image

If you start taking Social Security at age 62, rather than waiting until your full retirement age (FRA), you can expect up to a 30% reduction in monthly benefits with lesser reductions as you approach FRA, according to Fidelity Investments. FRA ranges from 66 to 67, depending on your date of birth. And your annual cost-of-living adjustment (COLA) is based on your benefit. So if you begin claiming Social Security at 62 and start with reduced benefits, your COLA-adjusted benefit will be lower too.

Wait to Claim

Health status, longevity, and retirement lifestyle are 3 key factors that can play a role in your decision when to claim your Social Security benefits. Unfortunately, you can not predict your future health status, but you can rely on the simple fact that if you claim early versus later, you will likely have lower benefits from Social Security to help fund your retirement over the next 20-30+ years.

By waiting until age 70 to claim your benefits, you could get the highest monthly benefit possible over your lifetime than if you start claiming at age 62.

And if you are married, you may be eligible to claim Social Security based on your spouse’s earnings. This may mean a significantly higher monthly payment for you if your spouse had a higher income than you during his or her prime earning years.

Basic Benefit Rules

After you reach age 62, for every year you postpone taking Social Security (up to age 70), you could receive up to 8% more in future monthly payments. Once you reach age 70, increases stop, so there is no benefit to waiting past age 70.

Members of a couple may also have the option of claiming benefits based on their own work record, or 50% of their spouse’s benefit. For couples with big differences in earnings, claiming the spousal benefit may be better than claiming your own.

Social Security payments are reliable and should generally adjust with inflation, thanks to cost-of-living increases. Because people are living longer these days, a higher stream of inflation-protected lifetime income can be very valuable.

Social Security can form the bedrock of your retirement cash flow and income plan. That’s because your benefits are inflation-protected and will last for the rest of your life. When making your choice, be sure to consider how long you may live, your financial capacity to defer benefits, and the impact it may have on you and your survivors.

References:

  1. https://communications.fidelity.com/pi/calculators/social-security
  2. https://www.fidelity.com/viewpoints/retirement/social-security-at-62
  3. https://www.fidelity.com/viewpoints/retirement/social-security-tips-for-couples

Omega-3 EPA and DHA

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When it comes to the benefits of omega-3 fish oil supplementation, the evidence shows that it benefits both the mind and heart.  Our brains, hearts, and bodies appear to suffer when we don’t get enough of these healthy and essential fats. In terms of brain and heart health, omega-3s derived from wild cold water fish oil (or grass-fed animal fat and other kinds of seafood) are best because they are loaded with two particular brain- and heart-healthy essential fatty acids (EFAs) called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

A Harvard School of Public Health study published in 2011 found that omega-3 deficiency is likely the sixth biggest killer of Americans, and maybe the underlying factor of roughly 96,000 premature deaths each year!

What Are the Benefits of Omega-3 Supplements?

Scientific Benefits of Omega-3 Supplements | BrainMD

First, the most important fact to remember about omega-3 essential fatty acids (EFAs) is that they are indeed essential, meaning that your body needs to get them from your diet. Unfortunately, with today’s modern diet, which is light on omega-3-rich foods (fish, grass-fed meats, nuts, seed and dark leafy greens) and heavy on foods with saturated fats and oils (corn, safflower, soybean, sunflower, cottonseed, peanut, etc.) that are rich in omega-6 EFAs.

The American Heart Association recommend at least two oily fish meals per week (which equates to roughly 500 mg per day of EPA and DHA), a full gram per day for those with coronary heart disease—and even more for those with high triglyceride levels—there’s good reason.

  • Inflammation. Studies indicate that DHA and EPA from fish oil may support healthy inflammation levels in the body.10 Keeping inflammation levels in check supports a healthy vascular system.
  • Blood pressure and heart function. Research has also correlated adequate amounts of DHA and EPA with healthy blood pressure levels.11 And while still inconclusive, some studies have shown that EPA and DHA may play a role in healthy heart rhythm.12
  • Triglycerides. Having a high level of triglycerides, a type of fat (lipid) in your blood, can increase your risk of heart disease. A very strong body of research suggests that DHA and EPA help to maintain healthy triglyceride levels.13

Our brains, hearts, and bodies appear to suffer when we don’t get enough of these healthy fats. In terms of brain and heart health, omega-3s derived from wild cold water fish oil are best because they are loaded with two particular brain- and heart-healthy EFAs called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Literally, thousands of scientific studies have been conducted using fish oil rich in these two nutritional dynamos—with mostly promising results.

Major Benefits of EPA and DHA For Your Health

It has been scientifically demonstrated that your brain needs the omega-3 fatty acids EPA and DHA to function optimally. Though not technically classed as essential, these fatty acids are called essential for a reason – our bodies need them, and the only sure way to get enough of them is through foods or supplements. Let’s take a closer look at these two most important omega-3 fatty acids.

Power Team: EPA + DHA

Humans need a variety of fatty acids for our cell membranes to function. EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are essential to the functioning of all our 30 trillion cells. They’re building blocks for the membrane systems that do most of the heavy lifting for our cells.

We require premade EPA+DHA from our diet. Unfortunately, the modern diet has an unhealthy balance of fatty acids: we get an abundance of saturated and omega-6 fatty acids and not nearly enough omega-3s. Also, most of the omega-3s we do get must be converted to EPA+DHA, which the body doesn’t do effectively.

Numerous surveys indicate populations that don’t consume a lot of seafood (such as the U.S.) don’t get sufficient supplies of EPA and DHA from their diet. Since plant foods don’t supply them, the main dietary sources of EPA and DHA are cold-water fish and dietary supplements. Considering the widespread contamination of seafood by mercury and other toxins, many experts advise that taking a purified fish oil supplement could be a smart choice.

 1. Promotes Healthy Mood

EPA+DHA have been tested on adults with mood problems in at least 26 randomized, controlled clinical trials. Two meta-analyses, which analyze the data pooled from all the best trials, have concluded that these omega-3s are consistently beneficial for mood. These meta-analyses also suggest that fish oils with more EPA than DHA work better, with the best ratio being around 1.5 to 1 EPA to DHA.

Children and adolescents with mood difficulties commonly have problems with academic performance, self-esteem, and socialization. In two clinical trials with youth aged 7-14 years, EPA+DHA 1600 mg per day (1400 mg EPA, 200 mg DHA) for 12 weeks substantially improved coping with distraction and stress – as well as mood, irritability, and self-esteem – compared with placebo.

 2. Improves Attention and Behavior

Children and adolescents with attention and learning challenges often have low Omega-3 Index values (about 3% on average, compared to a healthy 8% or higher). A 2018 meta-analysis concluded that supplementation with EPA+DHA improved parental reports of attention and behavior, as well as mental focus on cognitive tests. The researchers concluded that to ensure the most benefit, the EPA dose should be at least 500 mg per day.

 3. Essential for the Heart and Circulation

Numerous health agencies worldwide recommend EPA and DHA for promoting and enhancing cardiovascular health. Meta-analyses clearly indicate that supplementation with EPA+DHA at doses of 2-3 grams per day can promote healthy triglyceride status and blood pressure regulation. Additionally, EPA+DHA supplementation can improve blood vessel function, especially their capacities for relaxation and flexibility.

 4. Supports Healthy Immunity

The immune system is the body’s security force. When the body is invaded, it goes on full alert to eliminate the threat. EPA and DHA support healthy immune responsiveness.

Having sufficient EPA+DHA in our tissues gives the immune system the option to generate messengers from them to coordinate its activities. Healthy immunity is held in delicate balance by EPA and DHA. No other omega-3s can substitute for EPA and DHA in this crucial role.

 5. Vital for Healthy Pregnancy

Babies of mothers who have good EPA+DHA status through pregnancy have a lower risk for problems with mood, cognition, and behavior in their early childhood. DHA, the predominant omega-3 in our cell membranes, is essential to the developing fetal heart, brain, and retina.

A meta-analysis of 38 trials concluded that children born to mothers with higher prenatal EPA+DHA intakes show better motor, vision, and cognitive development in their first two years of life. Yet U.S. women on average have considerably lower EPA+DHA intakes than recommended by the U.S. National Institute of Medicine.

 6. Total Brain and Body Protection

EPA and DHA have been shown to protect brain circulatory function and preserve memory and other cognitive capacities. EPA and DHA support many other organs and body systems including the liver (by preventing triglyceride buildup), the joints (promoting joint comfort), eyes (essential for retinal function), and muscles (protecting against mobility loss as we age).

With strong evidence supporting the positive effects of omega-3s EPA and DHA on the brain, heart, and entire body, taking a fish oil supplement daily can have a significant impact on individual wellness. BrainMD is proud to recommend its new, high EPA and DHA premium liquid fish oil…

https://twitter.com/yourwellbeing88/status/1278666518390165505?s=20

References:

  1. https://brainmd.com/blog/omega-3s-the-supplement-your-mind-and-heart-can-get-behind/
  2. https://brainmd.com/blog/benefits-of-epa-and-dha-fish-oil-supplements/

Celebrating American Heart Month

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#1 cause of death in the U.S. is HEART DISEASE!

Heart disease is a catch-all phrase for a variety of conditions that affect the heart’s structure and function. Coronary heart disease is a type of heart disease that develops when the arteries of the heart cannot deliver enough oxygen-rich blood to the heart.

Despite the devastating toll of COVID-19, heart disease remains the most costly and leading cause of death in the United States. Specifically, myocardial infarction (MI) and coronary artery disease (CAD) are the leading causes of death in the U.S. and other Western societies.

Coronary heart disease is often caused by the buildup of plaque, a waxy substance, inside the lining of larger coronary arteries. This buildup can partially or totally block blood flow in the large arteries of the heart.

Some types of this condition may be caused by disease or injury affecting how the arteries work in the heart. Coronary microvascular disease is another type of coronary heart disease. It occurs when the heart’s tiny blood vessels do not work normally.

The death rate from heart attacks has risen dramatically during the COVID-19 pandemic because people are delaying or not seeking care after experiencing mild symptoms. And, symptoms of coronary heart disease differ from person to person even if they have the same type of coronary heart disease. However, because many Americans have no symptoms, they do not know they have coronary heart disease until they have chest pain, a heart attack, or sudden cardiac arrest.

Protect yourself…

90% of heart disease and stroke is preventable through lifestyle changes and risk factor modification. During Heart Month, it is critical to recommit to fighting this disease by promoting better health, wellness, and prevention awareness in your homes and communities.

There’s a lot you can do to prevent heart disease. You and your friends and family can begin by working together to meet your heart health goals. Move more, work on your weight and salt intake, quit smoking—it’s all easier when you have social support.

Motivating Americans to adopt healthy lifestyles to prevent heart disease is the goal of Heart Month. Focusing on your heart health has never been more important. People with poor cardiovascular health are also at increased risk of severe illness from COVID-19.

Let’s celebrate American Heart month by incorporating heart-healthy cardio activity into your day today:

  • Get Moving (exercise)
  • Quit Smoking (No More Excuses)
  • Lose Weight (Your weight matters)
  • Eat Heart Healthy Foods (talk to a doctor or a nutritionist)
  • Don’t Overeat
  • Don’t Stress

Make heart health a regular part of your self-care routine.

Wish all a Happy Valentine’s Day, and to remind you to take care of your heart

References

  1. https://www.nhlbi.nih.gov/health-topics/education-and-awareness/american-heart-month/about
  2. https://www.nhlbi.nih.gov/health-topics/education-and-awareness/heart-month/help-prevent-heart-disease

Financial Literacy: Saving for Retirement

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“We teach our kids everything in high school: sex education, geography, math, reading, etc. We do not teach them anything about credit cards, or debt, or investing. Then we ask ourselves why we end up in a situation as we are today, which has been highlighted by the pandemic a bit: There’s 100 million people in America that have set nothing aside for their retirement.” Kevin O’Leary

The retirement crisis in America is an ongoing worry for most Americans. As companies have shifted away from offering traditional (defined) pension plans to employees, much of the responsibility in planning for financial life after work now relies heavily on individuals. Unfortunately, the crisis is mostly due to a lack of financial literacy and consumer spending on new shiny things, and as a result, most are struggling to keep up.

A March 2019 Bankrate survey found that more than 1 in 5 working Americans aren’t saving any money for retirement, emergencies or other financial goals. Major barriers as to why respondents said they weren’t saving included not making enough money, financially helping adult children, and large credit card and other personal debt payments.

Financial assistance to adult children

Parents are helping their adult children financially and the majority of those parents say that financially supporting their adult children is hurting their savings for retirement and their financial futures, according to Bankrate. In total, 50 percent of respondents to a Bankrate survey say they have sacrificed or are sacrificing their own retirement savings in order to help their adult children financially.

Living and remaining in the workforce longer

American baby boomers are healthier and are living longer; as a result, they’ll need a bigger nest egg to fund their retirements, especially since the number of employers providing pensions has been steadily shrinking. As some reach retirement age and realize they don’t have enough saved, it’s keeping them in the workforce longer. Workers older than 55 years young filled almost half of all new jobs in 2018 even though they make up less than a quarter of the nation’s labor force, according to an analysis of Labor Department data by The Liscio Report.

“Many seniors are having a hard time making ends meet and find they have to work when they had not planned to.” Dean Baker, cofounder of the Center for Economic and Policy Research.

“Most Americans haven’t made saving [for retirement] a priority”, says Nick Holeman, CFP at Betterment. “Most people don’t like to admit that, but we live in a consumer culture and it can be difficult to turn down the new shiny gadgets.” Saving for retirement is your largest and most important financial goal. Even if it feels very far away, it’s important to start saving early.

Holeman recommends that Americans wanting to retire to take three steps:

  1. Create financial goals and a financial plan. At a minimum, you should have these two financial goals: Create an emergency fund and save for retirement. SoFi calls these “bookend goals”—your primary short-term and primary long-term goal. Your financial plan should consist of small, achievable goals; they’ll help you see your finish line and empower you to stay on track. Start by determining how much you need to retire comfortably.
  2. Come up with a strategy to execute. Selecting an investment strategy depends on your financial goal amount (how much you want to save each month or year) and the time horizon (when you’d like to use that money). Decide how you plan to save that amount.
  3. Get creative. For those struggling to save, consider retiring later or working part-time during retirement. Holeman says there are tons of other options out there, which he refers to as “levers,” like moving to a low-cost state or downsizing your home. Engaging them can help get your retirement savings back on track.

Investing

It has been regularly reported that billionaire investor Warren Buffett made 99% of his current wealth after his 50th birthday.  At an age when most Americans give up hope achieving financial independence, Buffett was just getting started on the capital assets he controls today.  Building wealth could mean financial peace, taking a spur-of-the-moment international travel.

Many older Americans are advised to sell or significantly reduce their stock holdings and frankly, this advice is antiquated, shortsighted and wrong.  Buffett built his incredible level of wealth by continuing to buy stocks despite his advanced age.

References:

  1. https://www.bankrate.com/personal-finance/financial-independence-survey-april-2019/
  2. https://www.bankrate.com/retirement/baby-boomers-unable-to-retire-gig-economy/
  3. https://www.usatoday.com/story/life/allthemoms/2019/04/24/adult-children-robbing-parents-retirement-savings-study-finds/3559812002/
  4. https://d32ijn7u0aqfv4.cloudfront.net/wp/wp-content/uploads/20170718165706/Guide-to-Investing-Intelligently_V5-1.pdf