1. How can you maintain a healthy memory and brain?


Solving crossword puzzles is like bench pressing for your brain.

Plenty of nutrients can help, too.

Caffeine supports focus, reaction time and the cognitive performance. Ginkgo Biloba increases blood flow to the brain and may help support mental sharpness. Choline, GABA and the omega-3 fatty acid DHA also support healthy brain function.

2. How do you protect your joints?

You can keep your joints running smoothly by:

Exercising regularly. It strengthens the muscles around your joints and helps you maintain healthy weight.

Getting the right nutrients. Experts recommend an average of 500-1000mg daily of omega-3 fatty acids to support joint health and flexibility. Glucosamine, chondroitin and MSM are also shown to support joint function and comfort. Antioxidants (such as vitamin C) promote the body’s natural anti-inflammatory response.

3. How can you keep your heart healthy?

Here’s the deal—there are some risk factors that you can’t control, including age, genetics or race. But there are some behaviors that can affect your heart’s wellbeing that are completely within your control.

These include:

  • Maintaining a healthy weight
  • Staying active
  • Eating a healthy diet
  • Not smoking

There are also a variety of nutrients that have been known to support cardiovascular health. Try incorporating the following vitamins and supplements into your diet:

  • Omega-3 fatty acids
  • Phytosterols
  • Grape seed extract
  • Vitamins (particularly niacin and potassium)
  • CoQ-10 (especially for those taking statins)

4. How can you maintain healthy cholesterol levels?

First, know your target LDL level (or “bad” cholesterol level), which is based on your risk factors. You can find this out by speaking with your doctor.

Second, examine your lifestyle. Are you eating a healthy, low-fat diet? Are you exercising? Are you a non-smoker? If the answer is no to most or all of these questions, you’re putting yourself at higher risk for cholesterol problems and should consider making some changes in order to get your health back on track.

Third, there are nutrients that can assist in your quest for healthy cholesterol levels. Soluble fiber, omega-3 fatty acids, phytosterols, grape seed extract and vitamins like niacin and potassium are great places to start.

5. How can you maintain healthy blood pressure?

Luckily, there are many things you can do to support normal blood pressure, starting with your basic habits. If you want to keep things healthy make sure you’re eating right, which means sticking to a nutrient-rich, low-sodium diet. Also, keep your body moving with regular exercise, try to stay at a healthy weight and kick those cigarettes to the curb. And never underestimate the power of a solid night’s sleep.

When it comes to nutrients that help support your blood pressure, try the following:

  • Omega-3 fatty acids
  • Grape seed extract
  • Potassium, niacin and other vitamins
  • CoQ-10 is also important for heart health, but can be reduced when taking statin drugs

6. How do you keep your bones healthy?

If you think bone health is only an issue for women over the age of 50, then think again. Calcium storage starts when we’re kids and osteoporosis affects both men and women, so it’s important to start getting those key nutrients early and often.

Here’s what can help with bone health:

  • Calcium
  • Magnesium
  • Phosphorus
  • Vitamin D
  • Ipriflavone
  • Milk Basic Protein (MBP®)
  • Soy

7. What supplements can help support a diabetic's special nutritional needs?

There are supplements that can support glucose utilization, insulin production and metabolism, and get antioxidants.

  • Chromium: Supports glucose utilization, increases insulin sensitivity and helps curb carb cravings.
  • Leucine: BCAA that acts as nutrient regulator of insulin biosynthesis and secretion.
  • Niacin (vitamin B3): Functions as a coenzyme in glucose oxidation and is vital for carbohydrate, fat and protein metabolism.
  • Oat Beta Glucan: Supports healthy glucose levels.
  • Omega-3 EPA: Supports the body’s natural anti-inflammatory response.
  • Phosphorous: Helps glucose absorption.
  • Polyphenols: Plant-based molecules that help improve insulin sensitivity.
  • Vanadyl Sulfate: May benefit glucose metabolism.
  • Vitamins C and E: Powerful antioxidants.
  • Zinc: Promotes carbohydrate metabolism, glucose utilization and insulin production.

Something else to consider:

  • Maintain a healthy weight, limit your carb intake and be active.
  • Try for at least 20–30 minutes of exercise every day.
  • Eat smaller meals throughout the day instead of three big ones.
  • Eat high-fiber foods, such as fruits, vegetables, whole grains and beans.
  • Use less added fat, sugar and salt.
  • Know your risk of heart disease.

8. How can you lower your risk of stroke?

First things first: It’s important to work with your doctor to manage any conditions that could impact your heart and circulatory health. This could include diabetes, sickle cell and coronary artery disease. Your doctor can also guide you on other factors that could indicate an increased risk of a stroke.

Now try this: Basic healthy habits can also make a difference. Maintain a healthy weight, stop smoking, get regular exercise and eat a health low-fat, low-sodium diet.