Encouraging Health

For a quick and easy boost to your brainpower this weekend, pull down the shades, close your eyes, and catch some daytime ZZZs.

People who take daytime naps outperform non-nappers on memory exercises. And, surprisingly, a mere 6 minutes of shut-eye is enough to refresh the mind.

The Shut-Eyes Have It
How does a quick catnap power up your thinker? Seems the mere act of falling asleep triggers a brain-boosting neurobiological process that remains effective regardless of how long you snooze.

Brain-Friendly Folate

Protect your brain by kicking up your folate intake.

Adequate folate intake appears to protect against hemorrhagic stroke, a condition that causes bleeding in the brain. Hemorrhagic stroke is a less common type of stroke than ischemic stroke, which is caused by a blood clot-blocked artery. Protect your brain by packing your side dishes with folate-rich asparagus, Brussels sprouts, and artichokes.

Hemorrhagic strokes, which account for 17 percent of all stroke cases, are less common than ischemic strokes. A recent study reveals a link between high blood levels of folate and decreased risk of hemorrhagic stroke. Folate also helps protect blood vessels by lowering homocysteine levels. Homocysteine is an amino acid that increases the risk of atherosclerosis and stroke when found in high levels in the blood. Researchers speculate that folate’s favorable effects on blood vessels may extend beyond lowering homocysteine, but more research is needed to explore other potential benefits. In addition to asparagus, Brussels sprouts, and artichokes, other good sources of folate include orange juice, fortified whole-grain breads and cereals, and black-eyed peas. Folic acid is the synthetic form of folate found in fortified foods and supplements. Controlling high blood pressure, getting at least 30 minutes of physical activity per day, and reducing your weight and cholesterol, if you need to, also may help reduce stroke risk.

When the afternoon blahs leave us slumped over our desks like an unwatered houseplant, most of us reach for a supersized vat of coffee and/or a calorie-packed sugar snack. There are much better options, whether you need a quick lift to keep you from nodding off in a meeting or something to keep you going for hours.

WATER: Sometimes what feels like fatigue is just dehydration (often made worse by too much coffee). Drink 8 ounces of water, take a quick walk around the block or the parking lot (fresh air is an energy booster, too), and then down another 8 ounces when you get back.

WATERMELON: Like cookies and candy, watermelon is high in sugar, which metabolizes quickly, which gives you a rush. But watermelon’s way healthier: Instead of guilt, you get fiber, a hit of vitamins A and C, plus all that fresh, juicy flavor for almost no calories (fewer than 50 a cup). To make your new zip last longer, eat it with some protein and a little fat — as in low-fat cottage cheese or a fistful of sunflower seeds.

BRAZIL NUTS: They’re off the charts in mood-lifting selenium and strong in fatigue-fighting magnesium. Just six of these nuts give you 4 grams of protein and some healthy plant fats, a combo that will keep you going far longer than you’d think.

A MEXICAN BAKED POTATO: Spuds are high on the glycemic index — that is, they give blood sugar a quick boost — which is bad for people with diabetes but good in moderate doses for other people in need of an energy surge. Heap on some salsa and top with a dollop of low-fat sour cream to enhance the effect. Spicy foods are stimulating, and hot peppers wake up more than your taste buds.

A FEW DRIED DATES: They were traditionally used in the Sahara to provide quick energy to camels. Like potatoes, dates are a high glycemic snack, but rich in minerals, too — especially potassium. Split the dates and fill with a tad of low-fat cream cheese to slow the sugar absorption.

PB&J ON WHOLE WHEAT: The all-American sandwich is also an all-around pick-me-up, thanks to its amazingly complete mix of carbs, good fats, protein, and whole-grain fiber. Just make it a one-slice fold-over to cut the calories down to about 200.

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