e-Mazine Fall 2011 Issue

As the body ages, so does the brain. A brain reaches its maximum weight around age 20 and subtle changes in chemistry and structure can start to happen in mid-life. Help keep your brain sharp at any age.

THINK.
Challenge your brain by doing something you don't normally do. Solve crossword puzzles; or learn a foreign language or a musical instrument.

EAT.
Antioxidant-rich foods do even more than diminish cancer-causing free radicals and reduce inflammation. A glass of tart cherry juice at dinner, for instance, can help stimulate sleep-inducing melatonin receptors so you can rest.

SLEEP.
Deep sleep shuts down your neurons (the ones you use during the day) so they can regenerate. Sleep can help you make better decisions and manage your emotions. Most adults need seven to eight hours a night, although some people may need as few as five hours or as many as 10 hours.

MOVE.
The brain area responsible for memory called the hippocampus usually shrinks with age — unless you get regular aerobic exercise. By walking 40 minutes, three times a week for a year, you could increase the size of your hippocampus by 2% — an equivalent of reversing loss in brain size from two years of aging.

Sources: Keri Topouzian, D.O.; Proceeding of the National Academy of Sciences

If you're between 30 and 50 and have pain or tingling down one or both legs, sciatica is a likely culprit. Sciatica is caused by pressure or damage to the sciatic nerve running from the spine down the back of each leg. Sciatica can reveal itself as mild tingling, a nagging heavy feeling, or intense burning along the buttocks or back of the leg.

Dealing with sciatica can be challenging. The condition is caused by a vertebral or pelvic problem. Once the cause is determined, 80% to 90% of patients experience relief without surgery by following these tips.

• For inflammation, start with a few days of rest. This doesn't mean complete bed rest. Go for "gentle" physical activity such as walking, and consider over-the- counter pain relievers as directed.

• Ice the area to reduce swelling; then use heat to ease pain.

• Sleep in a fetal position with pillows between your legs to relieve pressure on the nerve.

• Be as active as your pain allows to release endorphins, the body's natural painkillers.

Sources: National Institutes of Health; American Academy of Orthopaedic Surgeons