Health
Support Brain Health: Simple ways to add to your wellness routine
When most people think of wellness, diet and exercise are the first things that come to mind. Brain health is another essential element of your overall wellness because it affects your quality of life in many ways.
(Family Features) When most people think of wellness, diet and exercise are the first things that come to mind. Brain health is another essential element of your overall wellness because it affects your quality of life in many ways.
Brain health is the foundation of your ability to live a productive and successful life by communicating and solving problems. It’s the driving force behind your daily function.
Give your brain extra support with these tips:
Stimulate Your Mind
Like any muscle, your brain needs exercise. Your workout equipment for your brain can include activities like puzzles, reading, learning an instrument, taking up a new hobby or learning a new language.
Focus on Brain-Supporting Foods
What you eat doesn’t just affect your physical health; it affects your brain health, too. One example is the Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet, which is the result of more than 20 years of data collected by researchers at Rush University Medical Center and Harvard School of Public Health.
It follows the Mediterranean style of eating whole foods with minimal processing and includes an emphasis on plant-based foods, including leafy greens, whole grains and heart-healthy legumes along with some fish and smaller amounts of poultry. The MIND diet aims to build on these principles and emphasizes antioxidant-rich berries, dark leafy greens and fatty fish like salmon, mackerel, herring or sardines.
A dish like Kale and Quinoa Bowl with Salmon reflects the MIND diet guidelines and is a delicious and smart way to support your brain with good nutrition.
“Fueling your brain starts with your plate,” said Melissa Halas, MA, RDN. “This tasty kale, quinoa and salmon recipe by Alton Brown has smart ingredients that match the MIND diet. Plus, the results are delicious. It’s so important to support your brain with the right nutrients.”
Sleep Well
While you catch up on your rest, your body is hard at work rejuvenating all your systems, and your brain is no exception. Getting plenty of sleep each night gives your brain time to repair itself so you wake feeling sharp and focused.
Add a Supplement to Your Daily Routine
Most people fall short of reaching recommended nutrient levels with their diets alone. Supplements can help fill the gap. An option like Neuriva Plus can help support the key indicators of brain health: reasoning (think and understand things in a logical way), focus (zoom in and filter out distractions), accuracy (react with greater speed and precision), memory (record and recall stored information), learning (retain new information) and concentration (concentrating on tasks for longer periods).*
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
Available in capsules and gummies, the Neuriva brain health supplements include naturally sourced ingredients like Neurofactor™ (coffee cherry extract) and plant-sourced phosphatidylserine (PS), as well as B vitamins to support brain health.
“I recently turned 60 and over the past couple of decades, I’ve been very focused on taking care of my health from the inside out – first with my food, and now taking action to support my brain health,” said Alton Brown, award-winning chef and food geek. “Neuriva fits perfectly into my holistic regimen, which for me, is just simple life practices, like exercising, eating a balanced diet and getting a good night’s sleep.”
Manage Stress
Keeping your stress in check is good for your mental well-being, but it also affects your physical and cognitive health. Practicing yoga, meditation or listening to music are some ways to reduce stress while improving your cognitive function and performance.
Connect with Others
Personal interaction also sharpens your brain, as it encourages you to practice communication and other cognitive skills. You can protect and improve your brain health by creating and nurturing connections with friends and family.
Keep Moving
Your brain needs plenty of oxygen for good function. Physical activity burns calories and builds muscle while increasing oxygen flow and stimulating nerve cell growth.
For more ideas to support brain health and wellness, visit Neuriva.com and download the Neuriva Brain Gym app.
Kale and Quinoa Bowl with Salmon
Recipe courtesy of Alton Brown on behalf of Neuriva
Servings: 4
Kale and Quinoa Bowl:
- 1 bunch lacinato or “dinosaur” kale, stems removed and cut into ribbons (about 4 ounces, stemmed)
- 1 bunch (1 1/2 ounces) flat leaf parsley, stems removed and roughly chopped
- 2 shallots, thinly sliced
- 5 tablespoons extra-virgin olive oil, divided
- 1 lemon, zest and juice only
- 2 large garlic cloves, minced
- 1/2 cup plain, low-fat yogurt
- 4 ounces firm feta cheese, divided
- 1cup (3 1/2 ounces) walnuts, toasted and lightly crushed, divided
- 1 teaspoon kosher salt
- 2 cups cooked white quinoa
- 1/2 cup dried cherries
- freshly ground black pepper
Salmon:
- 2 skin-on salmon fillets (around 1-inch thick and 5 ounces each)
- 1/2 teaspoon kosher salt
- 2 tablespoons light olive oil
- To make kale and quinoa bowls: In large bowl, toss kale, parsley and shallots with 2 tablespoons olive oil; set aside 10 minutes.
- In bowl of food processor, puree remaining olive oil, lemon juice and zest, garlic, yogurt, 2 ounces feta, 1/3 of the walnuts and salt.
- Pour dressing over greens then fold in quinoa, remaining walnuts, cherries and remaining feta.
- Cover and refrigerate at least 1 hour before serving with several grinds of black pepper.
- To make salmon: Wrap fillets in paper towels then heat large cast-iron skillet over medium-high heat 5 minutes.
- When skillet is hot, season fillets with salt. Add oil to skillet and carefully tilt to evenly cover bottom. When oil shimmers, slide fillets in, skin-side down, pressing each fillet firmly down with spatula.
- Reduce heat to medium-low and cook 3 minutes then cover and cook 2 minutes.
- Carefully flip fillets, cover and cook 1 minute, or until fillets reach desired doneness or internal temperature of at least 130 F** on thermometer inserted into centers.
**The United States Department of Agriculture recommends a minimum internal temperature of 145 degrees Fahrenheit. - To serve, separate kale and quinoa mixture into four bowls. Slice each fillet in half and place on top of kale and quinoa.
Content courtesy of Neuriva
Photo courtesy of Getty Images (woman eating at laptop)
Photo courtesy of Getty Images (woman doing a puzzle)
Photo courtesy of Lynne Calamia (Kale and Quinoa Bowl with Salmon)
SOURCE:
Neuriva
recipes
Build Heart-Healthy Habits That Last with 4 Simple, Everyday Steps
Build Heart Healthy Habits: Small, consistent lifestyle changes and healthy habits, including staying active and making smart food choices, can help support cardiovascular health. This Warm Lentil, California Grape and Arugula Salad includes a quick homemade rosemary lemon vinaigrette to pack in the flavor and complement black lentils and sweet grapes.
(Feature Impact) Your heart works around the clock, making heart health one of the most important parts of your overall well-being. The good news is improving heart health doesn’t require an overnight transformation. Small, consistent lifestyle changes and healthy habits, including staying active and making smart food choices, can help support cardiovascular health.
Sit Less Throughout the Day
If you work in an office setting, spending long periods sitting may be the norm. Even if you exercise regularly, those long-seated hours may affect heart health. Look for opportunities to move more by taking short walking breaks, standing while on the phone, stretching between meetings or taking the stairs instead of an elevator.
Prioritize Foods That Support Heart Health
A heart-healthy eating pattern can begin with foods that are low in saturated fat and sodium, and provide beneficial vitamins and plant compounds, like fresh, juicy grapes. They contain 7% of the daily recommended intake of potassium per serving, are a good source of vitamin K and deliver beneficial antioxidants and other polyphenols, including flavonoids, that can help relax blood vessels and promote healthy circulation.
Some studies also suggest grapes have a beneficial impact on blood lipids and more. In fact, one study found women who consumed 1 1/4 cups of grapes every day benefited from reduced blood triglyceride levels, LDL cholesterol levels, inflammatory proteins and other markers of heart disease.
Whether enjoyed as a snack, added to salads or blended into smoothies, Grapes from California make it easy to add more heart-smart nutrition throughout the day. For example, this Warm Lentil, California Grape and Arugula Salad includes a quick homemade rosemary lemon vinaigrette to pack in the flavor and complement black lentils and sweet grapes.
Cut Back on Added Sodium
Adding heart-healthy foods like grapes to your menu is a good place to start, but caring for your cardiovascular system is also about what you’re not eating. Many packaged and restaurant foods contain more sodium than some people realize, making it important to read nutrition labels, prepare more meals at home and flavor foods with herbs, spices, citrus or vinegar instead of extra salt to support healthy blood pressure.
Make Good Sleep a Priority
Quality sleep affects many aspects of health, including cardiovascular. Adults should aim for 7-9 hours of sleep each night in a cool, comfortable environment. To get a good night’s rest, try limiting screen time before bed, blocking out light and avoiding alcohol or caffeine in the evenings.
To learn more about the heart-health benefits of grapes and find additional health-supporting recipes, visit GrapesFromCalifornia.com.
Warm Lentil, California Grape and Arugula Salad
Servings: 6
- 1 pouch (8 ounces) precooked black lentils
- 1 1/2 cups Grapes from California, halved
- 1 cup radicchio, torn
- 1 cup arugula
- chopped toasted walnuts
Rosemary Lemon Vinaigrette:
- 1/4 cup extra-virgin olive oil
- 3 tablespoons lemon juice
- 2 tablespoons fresh rosemary leaves
- 2 teaspoons honey
- 1/2 teaspoon sea salt
- 1 clove garlic
- freshly ground pepper, to taste
- To make rosemary lemon vinaigrette: In small blender or food processor, process olive oil, lemon juice, rosemary, honey, salt, garlic and pepper, to taste, until rosemary is finely chopped; set aside until ready to use. May be made 2 days in advance and refrigerated in covered container until ready to serve. Bring to room temperature before using.
- In large glass bowl, microwave lentils 45 seconds, or until warm. Add grapes, radicchio, arugula and dressing to bowl and toss lightly to coat. Sprinkle with walnuts.
Nutritional information per serving: 160 calories; 4 g protein; 18 g carbohydrates; 9 g fat (51% calories from fat); 1.5 g saturated fat (8% calories from saturated fat); 0 mg cholesterol; 200 mg sodium; 4 g fiber.
SOURCE:
California Table Grape Commission
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Health
Gen Z is least likely to believe cancer can be prevented. Many don’t know basic screenings exist.
(Sheeka Sanahori) Gen Z adults are at the stage when lifelong habits start to take shape. They’re launching careers, reflecting on their values, and building relationships and routines. They’re also navigating messages about beauty standards that sometimes oppose the needs of their long-term health. Case in point: the “tanmaxxing” trend found on social media.
“Ain’t no way I’m letting my job stop me from soaking in the 8 UV,” one Instagram user wrote while tanning from a car with the convertible roof down. The video is one of hundreds by “tanfluencers” documenting the ways they take tanning to the extreme, including skipping sunscreen or tanning in the middle of the day, when the sun’s ultraviolet (UV) rays are at their most harmful.
This risky trend is one example of a growing generational gap in beliefs about cancer prevention. According to the 2026 Early Detection Survey from the Prevent Cancer Foundation, Gen Z adults (ages 21-29) are less likely than their parents and grandparents to fully consider that cancer risk can be reduced through prevention and early detection.
Gen Z faces a cancer prevention awareness gap
Across every generation, most adults believe cancer risk can be reduced, but Gen Z is the least convinced. While 73% of Baby Boomers agree, only 64% of Gen Z adults do.
That same pattern continues when focusing specifically on skin cancer. Nearly half of Gen Z respondents believe sunscreen and sun-protective clothing can help reduce their skin cancer risk, compared to 53% of Millennials and 64% of Gen X.
Only 37% of Gen Z respondents have had a routine medical appointment or cancer screening in the last year, the lowest of any generation. Although certain cancer screenings, including breast and colorectal cancer, begin in middle age, some are also recommended for young adults. Cervical cancer is highly preventable, with screening beginning for people with a cervix and of average risk at the age of 21. Forty-six percent of Gen Z adults who are eligible said they were not up to date.
Systemic barriers prevent healthier lifestyles
For some Gen Z adults, the health care system itself is part of the problem. Nearly a third report experiencing discrimination or bias from a health care provider, and 44% believe the system prioritizes profit over patient care. Those experiences could be enough to make someone skip a future health appointment.
The most common barrier for Gen Z isn’t what you might expect. Three in 5 respondents say they simply lack motivation, a higher rate than Millennials or Gen X. Among the three youngest surveyed generations, Gen Z is the only group that doesn’t rank cost as its primary obstacle. The bigger challenge is making preventive care feel urgent and relevant now.
Better communication and education could help more get screened
Data suggests that practical guidance and clearer communication could make a difference. More than half of Gen Z adults say having a provider to help them navigate the system would increase trust in health care and make it easier for them to get their recommended cancer screenings. Affordable, predictable costs would help 52% of respondents.
Sixty-five percent of Gen Z adults say they’re motivated to schedule cancer screenings because they want to live a long, healthy life. Colorectal cancer is now the leading cause of cancer death in people under 50, and skin cancer is one of the most common cancers in people younger than 30. The motivation is there. Reaching them with the right information at the right time may be what it takes.
Methodology
The Prevent Cancer Foundation commissioned Atomik Research to conduct the Foundation’s 4th annual Pan-Cancer Early Detection Survey of U.S. adults ages 21 or older. The margin of error of the overall sample is +/- 1 percentage point with a confidence level of 95%. Fieldwork took place between Jan. 10 and Jan. 30 of 2026. The cancer screenings studied in this survey were for breast cancer, cervical cancer, colorectal cancer, lung cancer, oral cancer, prostate cancer, skin cancer and testicular cancer.
Atomik Research is an independent market research agency.
Photo courtesy of Shutterstock
SOURCE:
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Tech
Professional gaming is brutal on the body – inside the growing field of treating esports injuries
Professional gaming can cause serious physical and mental strain, including wrist injuries, back pain, vision problems and sleep disturbances. As esports grows, specialists are developing new prevention and rehabilitation strategies to protect players.
Erica D. Henn, Temple University
Chinese esports player Jian “Uzi” Zi-hao was more than a star “League of Legends” player: He was so talented that his team structured its entire strategy around his abilities, funneling resources to him and another teammate, Shi “Ming” Sen-Ming, so the duo could lead the team to victory. Over the course of his career, he earned more than US$500,000 in tournament prize money.
And yet in 2020, Jian announced his retirement, his storied career cut short by chronic wrist and arm injuries.
He was 25 years old.
Video games have a reputation for keeping people glued to the couch. But for those who compete against the best players in the world, gaming can be surprisingly physically and mentally taxing.
The strain of ‘climbing the ladder’
The best esports players often have grinding schedules. They’re expected to regularly practice, participate in scrimmages and compete in official matches. Even at the recreational level, esports players cite the mental toll: playing for hours a day, every day, to hone their skills so they can “climb the ladder.”
A 2021 study of Portuguese esports players found that 37% experienced anxiety and depression, and 45% experienced sleep disturbances. The most common physical injuries in esports generally fall under eye problems and musculoskeletal issues.
Prolonged screen time leads to many types of vision problems in gamers, from the more common eye fatigue to a decreased ability to focus. Furthermore, the light emitted from screens appears to contribute to sleep disturbances by disrupting the release of melatonin, the hormone that helps regulate your sleep-wake cycle.
Many esport players – professional or otherwise – also battle hand and wrist pain, with repetitive button-smashing causing injuries such as carpal tunnel syndrome, tendonitis and “gamer’s thumb,” which arises from overuse or irritation of the tendons around the thumb and wrist. Many of the overuse injuries seen among video game players are also familiar to assembly-line workers, whose jobs can involve similarly repetitive movements.
Then there are the back injuries. Players can remain seated for three or more hours without a break, and this prolonged sitting can take a toll on the lower back and spine.
The sedentary nature of esports has also led to a lesser-known – sometimes fatal – injury called deep vein thrombosis: a blood clot, often in the leg, that can become life-threatening if it travels to the lungs. In 2011, British gamer Chris Staniforth – who would play for as long as 12 hours at a time – died of the condition.
Preventative measures
As more esports injury research has been published, more treatment and prevention strategies have emerged.
Top esports teams now have physical therapists, performance psychologists, athletic trainers and even massage therapists on staff to optimize the performance and recovery of their players.
Teams often incorporate group exercise activities to both build rapport among players and reduce the risk of injuries. During competition, proper positioning of the spine and limbs has become an essential injury prevention strategy. For example, selecting a chair that encourages an upright posture can reduce pain and injury risk, especially when gamers couple ergonomics with an exercise program that centers on functional strength, mobility and stretching of the upper limbs.
Looking to the stage
When esports began gaining mainstream popularity in the 1990s and early 2000s, its proponents were eager to draw comparisons to traditional sports and athletic competition. The parallels helped establish esports’ legitimacy and gave non-gamers a familiar framework for understanding the competition.
As esports became a big business and a lucrative career path, players and teams hired a web of support staff – trainers, coaches and therapists – that mirrored the structure of professional sports. In this vein, a lot of esports injury research has pulled from the training methods of traditional sports.
However, as a scholar of exercise science, I think injury treatment and prevention strategies could be further improved by seeing esports competitors as more like musicians and dancers than football players and basketball players.
Performance optimization and injury research on professional performing artists has existed for centuries, and I think it represents a valuable, untapped resource. That’s because the physical and mental stresses experienced during musical performance have a lot in common with esports competition: long stretches of sitting; small, dexterous hand movements; and performing without the real-time input of a coach.
For example, biomechanics research has found similar patterns of forearm muscle fatigue among esports players and piano players. However, no studies to date have directly compared the two groups.
And what if the interest in joint hypermobility or hand size among performing artists were translated to esport populations? Could popular piano warm-up exercises be effective for esports athletes who use keyboards?
Even research on sports like car racing might offer valuable insights. As with gamers, many people overlook how physically demanding car racing can be – and yes, that includes sitting for extended periods of time.
Prevention and rehabilitation techniques continue to improve. Even Jian, the player who retired in 2020, returned to play for a few splits, or partial seasons, in 2022 and 2023.
In July 2023, “League of Legends” star Lee “Faker” Sang-hyeok was relegated to the bench due to cubital tunnel syndrome, an injury that emerges from arm and hand overuse.
Through a treatment plan that included changing his gaming posture and intensive physical therapy, Lee was able to return to play just a month later. He went on to win three consecutive world championships, with his support team helping prevent recurrence of injury throughout each season.
Thanks to his rehabilitation, Lee’s fans will be able to follow his hunt for his fourth “League of Legends” World Championship, which kicks off in October 2026 in the United States.
Sienna Cinti assisted with the research and writing of this article.
Erica D. Henn, Assistant Professor of Kinesiology and Exercise Science, Temple University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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