Tips for keeping in good mental & physical health

As you get older your mind and body change. Here are ways to proactively keep your mind and your bones in good shape as you age. 

Stay as mentally active as you can, and also give your brain cells some internal help. Consider these suggestions.

• Oily fish – such as salmon, mackerel and tuna – are high in omega-3 fatty acids, which are essential for normal, healthy brain function.
• Lecithin – which is found in soy beans, eggs and wheat germ – can be broken down in the body to produce choline, which is then used to make acetylcholine, the most abundant neurotransmitter in the brain.
• Ginkgo, a herb, may boost oxygen flow to the brain by improving peripheral circulation.

After the age of 30, the loss of calcium from your bones can result in osteoporosis (brittle bone disease) and fractures.

• Include in your diet low-fat dairy products, red salmon (with the bones) and soy foods, all good sources of calcium.
• Watch your consumption of soft drinks. The calcium to phosphate ratio in them discourages the retention of calcium in the bones, and can therefore affect your bone density.
• To help increase your bone density, add some powdered, non-fat, powdered milk to soups, casseroles and drinks. Each teaspoon of dry milk provides about 50 mL of calcium. To work out how much you need, check the manufacturer's instructions.
• If you prefer to take a calcium supplement, try calcium carbonate. It's usually the cheapest type.
• Perform some regular weight-bearing exercise to increase bone density. Walking is the most convenient form, but strength training is also excellent.
• Make sure you get enough exposure to daylight. It produces vitamin D, which helps with calcium absorption.

If you wear dentures, an inexpensive alternative to overpriced, sometimes harsh-tasting mouthwashe is to rinse your mouth daily with a glass of warm water mixed with five mL(one tsp.) salt and a few drops myrrh tincture (from the pharmacist).