Rainbow Painter Blog

As we age, we tend to lose the ability to learn new things quickly and our thought processes slow down.

But research by the Harvard Medical School claims DIY strategies can sharpen our minds and boost our ability to recall things as we get older. Try these tips:

Organisation is key. Use shopping lists, file folders, address books and calendars to keep routine information accessible. Have a designated place for items in frequent use - keys and wallet - to economise brain use.

Break it down. It’s easier to recall smaller chunks of information, so break down long lists, such as phone numbers, passwords or names of a group of people you’ve just met.

When learning something new, switch on all of your senses, because the more elements of your brain that are activated, the more likely you are to retain the memory. Scent is renowned for its ability to conjure up and trigger memories.

Repeating a phrase or reading it aloud, drawing a picture or writing down what you’ve just learnt helps widen the brain regions involved in learning. This makes it easier to understand and remember the new subject or a new name.

Test and challenge yourself with activities that require you to concentrate and work your memory muscles. This could be solving puzzles, discussing books, learning new recipes or taking up hobbies that require you to put into action unfamiliar skills.

Get a good night’s sleep because this not only boosts your overall health but is essential for memory consolidation. Try to maintain a sleep routine - don’t nap during the day or exercise too close to bedtime.

Have you started finding yourself crossing a room and forgetting where you were going or why, misplacing your keys or forgetting important dates? Then just give it a try.

When it comes to the weight loss topic, there is no shortage of advice. Thousands of websites are there. Check any magazine rack or bookstore, search internet and you are bound to discover that latest and greatest cure for being overweight.

Some even work — for a while. Unfortunately, people often find diets hard to sustain, in part because they tire of avoiding certain foods, loading up on others, or feeling deprived and hungry. And their diet is often temporary, something to endure for a while before returning to former ways. As a result, any lost pounds come right back once the diet stops.

Here is a summary of six common weight-loss strategies, and the questions to ask yourself to determine if any of them will help you make the lifestyle changes required to maintain a healthy weight.

Low-fat diets

Cutting down on high-fat foods can help you cut down on your daily calories and thus help you lose weight. So why do not low-fat diets always work? Even a low-fat diet can lead to weight gain when people ignore the total amount of calories they are eating and regularly exceed their daily calorie goals. Too many calories from any source, low-fat foods included, can add pounds.

Low-carb diets

Followers of these eating plans believe that a decrease in carbs results in lower insulin levels, which causes the body to burn stored fat for energy. Initially, when you follow a low-carb diet you may lose more weight than if you followed a low-fat, low-calorie diet. However, this advantage slowly decreases after the first six months. After one year, the amount of weight loss is about the same between the two diets.

A low-carb diet does not appear to be any easier to maintain than are other diets. Studies comparing low-carb diets and low-fat diets have found that after a year, people drop out of both diets at similar rates. This suggests that the low-carb diet, like so many diets, is no easier to stick to long term. Well-known low-carb diets include the Atkins diet, Zone diet and Protein Power.

Glycemic-index diets

The glycemic index ranks carbohydrate-containing foods based on their effects on blood sugar. Similar to the theory behind low-carb diets, most low-glycemic-index diets claim that lowering blood sugar levels leads to weight loss. You may have difficulty following a diet that emphasises only foods with a low-glycemic-index ranking. Many factors other than food influence your blood sugar level, including your age and weight, the type of food preparation, and the portion size. The South Beach diet is an example of a low-glycemic-index diet.

Meal replacements

Some meals provide less calories, but are nutritionally complete. You replace one or two meals a day, such as breakfast and lunch, with a low-calorie shake or meal bar. Then you eat a healthy third meal, between 600 and 700 calories, of your own choosing. Meal replacements — if used as directed — can be as effective as other weight-loss diets.

Meal providers

Some people have a difficult time knowing what they are supposed to eat. Busy schedules leave little time for meal preparation. In such cases, relying on ready-made meals eaten at home may deserve consideration. These services can be expensive.

Group approaches

You do not have to lose weight alone. Group programmes can support your efforts, giving you eating plans, exercise recommendations and support from others on the same dietary path. After joining, expect regular weigh-ins, group meetings and activity sessions.

Does the plan fit your needs?

How do you know if a weight-loss plan fits your needs and lifestyle? Ask yourself these questions. Does the programme:

* Include various foods from the major food groups: fruits, vegetables, grains (particularly whole grains), low-fat dairy products, lean protein sources (meat, poultry, fish, beans and other legumes), nuts and seeds?

* Include foods you like and that you would enjoy eating for a lifetime — not just for several weeks or months?

* Feature foods you can easily find in your local grocery store?

* Allow you to eat your favorite foods, or better yet, all foods?

* Fit your lifestyle and budget?

* Include proper amounts of nutrients and calories to help you lose weight safely and effectively?

* Encourage regular physical activity?

If you answer no to any of these questions, the weight-loss programme is not right for you, as you probably will not stay with it. Successful weight loss requires permanent changes to your eating and physical activity habits. This means you need to find a weight-loss strategy that you can embrace for life. The key is to search for a path that gives you offers an opening to finding comfort in life.

1. Right handed people live, on average, nine years longer than left-handed people.

2. Coca-Cola would be green if colouring weren’t added to it.

3. “Rhythm” is the longest English word without a vowel.

4. A cockroach can live several weeks with its head cut off!

5. You can’t kill yourself by holding your breath.

6. Your heart beats over 100,000 times a day!

7. You’re born with 300 bones, but by the time you become an adult, you only have 206.

8. The word “queue” is the only word in the English language that is still pronounced the same way when the last four letters are removed.

9. The elephant is the only mammal that can’t jump!

10. Women blink nearly twice as much as men.

All of us make little health mistakes that cause damage to our bodies in the long run - simply because we are unaware we are doing something wrong. Here are some of the most common mistakes made by many of us.

Crossing our legs
We often cross our legs at our knees when sitting. Although we may believe that this is the lady-like elegant way to sit, sitting this way cuts down circulation to your legs. The best way to sit is to simply place both legs together on the floor, balancing your weight equally. If you feel like changing position, instead of crossing your legs, simply move both legs together to one side. As an alternative, you could also consider crossing your legs loosely at the ankles. This is a classically elegant way to sit, and is far better for your legs and your health than sitting with your legs crossed at your knees.

Eating out often
There are oils that are high in cholesterol, and oils that cause little harm and are better for your heart. However, no matter how light the oil is, it is never a good idea to eat too much of it. Avoid fried foods. Limit outdoor eating unless you know that you’re getting served light and healthy food.

Skipping breakfast
Never, ever skip breakfast. Remember, when you wake up in the morning its been around 10-12 hours since your last meal. Your body needs food now, Eat a heavy breakfast. If you are trying to diet, eat a light dinner. Here are some more common health mistakes we make.

High heels
High heels sure looks great, but they’re murder for your back. This however doesn’t mean you should steer clear of stilettos. Wear them, but not when you know you will be walking around a lot. Wear them when going out for lunch or dinner - when the only walking you will be doing is to your car, to the table, and back. Avoid high heels when you are going somewhere on foot.

Sleeping on a soft bed
You don’t have to sleep on the floor be kind to your back, but do make sure you have a firm mattress. Your neck and your back will thank you. The same rule applies to sofas. If you will be spending hours on a sofa, get a firm yet comfortable one. Sofas you completely sink into are not the best idea.

Pillows
No matter how comfortable sleeping with ten cushions is, have pity on your neck and resist. Sleep with one pillow, and make sure it is not too thick. If your pillow gets lumpy, discard it and go for a new one. Get a thin pillow if you sleep on your stomach, and something a little thicker if you sleep on your back, to give your neck adequate support.

Lastly, do exercise
If you haven’t exercised for a week, you’re making a mistake. Don’t wait for a heart attack to strike before you decide to opt for a lifestyle change. Make the change now. You don’t need to train for the marathon to be in top shape. Half an hour of brisk walking three to four times a week will make a world of difference to your health.

Being informed and making a few changes can help make us feel a whole lot better.