The EDGE: Train For Your Brain Power

New research presented at the 2009 Alzheimer's Association International Conference on Alzheimer's Disease shows how important consistent exercise is for brain function. A research team from the University of California, San Francisco, followed more than 3,000 people ages 70-79 for seven years. Subjects were placed in one of four categories based on their physical-activity history, consistently sedentary (21%), active but with consistently declining levels of physical activity (26%), active and consistently maintaining the physical activity (12%) and active but with increasing or fluctuating activity levels (41%). The researchers reported that consistently sedentary test subjects had the worst mental skills based on a standard test that measured overall cognitive function, including memory, attention span and problem-solving. Those who were active but with consistently declining levels of physical activity experienced cognitive-decline that was significantly faster than those who had stable, increasing or fluctuating activity levels.

Natural Choices to improve muscle performance

What is the best way to nurse muscle after a good work out session? Forget smelly rubs or ice packs, some of the best remedies are found in nature.

Ginger

Even wonder about the powerful and pungent aroma of ginger? It's due to its main active compound, gingerol, which besides being a natural air freshener is also a top-notch anti-inflammatory. Gingerols are believed to neutralize free radicals that can ignite inflammation and help reduce pain caused by muscle aches and joint pain.

Celery

The pale-green stalks are more than just party-platter garnishes. Wild celery contains the compound 3-n-butylphthalide (3nB). Initial studies have suggested celery extract containing 85% 3nB may minimize muscle and joint pain. Because they are rich in potassium and sodium, celery juice is embraced as an ideal post-workout tonic. It replenishes spent electrolytes, tones the vascular system and lowers blood pressure, all of which help support stressed muscle. Celery seeds anti-inflammatory properties also help quell muscle spasms.

Ginseng

There are two commonly used species of ginseng - Asian and American - and both appear to increase the strength and endurance and they help curb the effects of excessive physical stress. A 2005 study in The Journal of Strength and Conditioning Research suggests supplementing with ginseng can encourage muscles to train longer and improve performance. According to California State Polytechnic University, Michael T Liang, it is believed that ginseng's active ingredients, ginsenosides, help the muscle by delaying one's point of exhaustion.