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Nutrition & Fitness Newsletter

Manage Your Mind

Are you concerned about your memory?  Various health conditions, nutrient deficiencies, stress, infections or thyroid issues can contribute to memory impairment.  Foremost, it's best to check if these are normal memory glitches due to age or abnormal due to other health conditions.  If you're concerned about memory issues get tested by a professional to rule out any health conditions and begin necessary treatment if needed.  Here's what you can do now to preserve your memory through diet, exercise and reducing emotional stress.

  • Healthy Diet — Feed your brain the same way you feed your body.  It's similar to a healthy heart diet of beneficial fats and fiber, with lots of vegetables and fruit.  Eat to manage cholesterol, blood pressure and diabetes or blood sugar.  This type of diet will manage the vascular system to your brain as well as your heart.

  • Omega-3 Fatty Acids — These are the healthy fats that are anti-inflammatory.  Omega-3 fatty acids are essential fats that need to be in our diet since our bodies can't generate this type of fat.  Omega-3 fats have Docosahexaenoic acid (DHA) which is especially beneficial to the brain for cognitive function and brain health.  A few food sources of these fats are walnuts, chia seeds, flax seeds, flax seed oil and fatty fish such as salmon.

  • Vitamin D — In one large study, those who had low levels of vitamin D had twice the risk of developing dementia or Alzheimer's disease.  Our bodies will make vitamin D with sun exposure.  Living in the Pacific Northwest or using sunscreen can limit the generation of vitamin D.  Please don't skip the sunscreen as this is important for skin cancer prevention.  Consider talking to a healthcare professional regarding vitamin D supplementation or other ways to increase vitamin D if you are deficient.

  • B-Vitamin Deficiencies – Most common B vitamin deficiencies can manifest in memory loss and problems with concentration.  These B-vitamins are mainly B12 and B1 (thiamine) but other B-vitamins can present similar symptoms.  Some food sources of B12 are shellfish, meats, milk, yogurt and some fortified foods.  Some food sources of thiamine are whole grains, eggs, fish, poultry and green leafy vegetables.  If necessary a B-complex supplement may help if there's a deficiency or if your diet is lacking in these foods.

  • Increase Antioxidants — Antioxidants prevent free-radical cellular damage in the body and that includes brain cells.  We are most familiar with antioxidants for cancer prevention.  A diet rich in colorful fruits and vegetables is great way increase intake of antioxidants.

  • Exercise — As noted previously, risk factors for cardiovascular disease such as unhealthy cholesterol levels, blood pressure and diabetes can affect brain health.  Exercise can reduce those risk factors and improve vascular function.  Both aerobic exercise and resistance exercise are good for the brain leading to growth of new blood vessels and new neural connections.  You're never too old to start exercising.  It's a matter of finding the right kind of exercise for you.  Most importantly, it should be an exercise program that you will do consistently.

  • Emotional Management — Stress, anxiety and depression; all of these can interfere with thinking and memory.  Addressing emotional health through relaxation therapy, counseling, meditation, exercise, support groups and/or medications are important ways to improve cognitive function.

If you're looking for an individualized approach to improving your life: from maintaining your brain, healthier food swaps, to ways to burn additional calories, eat well for the planet and incorporate "green exercise" into your routine, contact Sheri.
Happy Father's Day!

Here are few reasons to see a nutritionist/personal trainer/health coach: assess nutrient intake, disease prevention through diet, and exercise, maximize exercise performance, improve sleep quality, enhance mental clarity, optimize digestion and nutrient absorption, establish long-term healthy habits, meal planning for a whole foods diet and eat in a way to sustain the planet.  Please consider Sheri for nutrition counseling and/or fitness appointments to help you develop a healthier lifestyle for you and the planet. 


Probiotics for Your Brain and Metabolism

It appears the "good" bacteria in your gastrointestinal system has many more benefits besides improving immunity and digestion.  Recent studies show potential benefits of certain strains of probiotics for improving metabolism which could lead to better weight management, and for psychological health, reducing anxiety and depression.  It's a good reason to add fermented foods to your diet such as yogurt, kimchi, sauerkraut and other foods containing live, active cultures.

Sheri is a Certified Nutritionist with a master's degree in nutrition, with over 15 years of clinical counseling experience, an ACE-certified Personal Trainer with advanced certifications in medical exercise, senior fitness and health coaching.  All nutrition consultations include exercise guidance, dietary analysis and meal plans to meet your individual lifestyle, calorie and nutritional needs.

Free introductory 15-minute appointments are also available.

To schedule an appointment with Sheri Mar, email:  or call:  206.789.6440

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