Conversations about mental health are becoming more frequent, and that's a positive development.

But there's one form of depression that still isn't talked about much: high-functioning depression.

"It's a mild depression," said psychologist Alison Saton to the portal "Mamamia".

She explains that people with it still carry out their daily duties – they get out of bed, go to work, maintain relationships and social contacts. But at the same time, they carry an internal burden similar to the symptoms of major depression, reports Index.hr.
Such individuals develop different coping mechanisms over time.

"They learn how to 'get through' the day by hiding how they really feel, often through overworking, people-pleasing, or humor," she adds.

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One of the biggest challenges in identifying this type of depression is that many people don't even realize they have it and often don’t seek help, making it difficult to assess how common it actually is, Saton points out.

If left untreated, more serious issues can develop, such as sleep disorders, chronic fatigue, addiction, or severe depression.

"Over time, a person may also have difficulty with emotional connection because they are constantly suppressing their true feelings," she warns.

The first step toward recovery is to "open up." This can be a conversation with a professional or with a trusted loved one.

"Depression without any support becomes unbearable over time. Symptoms can worsen and lead to burnout, often a result of mental and emotional exhaustion caused by constantly 'pushing through the day'," Saton adds.

Subtle signs of high-functioning depression that often go unnoticed include:

Constant Fatigue or Lack of Energy

The most common sign is a feeling of exhaustion and low energy. If you notice your loved one is always tired and avoiding socializing, try starting a gentle conversation.

"Sometimes it’s hard to talk about deeper emotions right away, but you can begin with a question like: 'Tell me, why have you been so tired lately?'" advises Saton.

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Change in Appearance

"Sometimes people just don’t look the same. Something feels different, even if you can’t pinpoint what. They might wear the same clothes repeatedly or neglect their grooming. It doesn’t have to be anything drastic," says the psychologist.

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It’s important to be careful when talking about changes in appearance. "Of course, don’t tell them they look tired – that might come off as offensive."

Instead, suggest going for a walk or having a coffee together. "Create a safe space. That small step might be enough for the person to begin opening up about their feelings," she says.

Negative Attitude

"Another important sign is constant pessimism and a negative view of the world. You might hear phrases like: 'What’s the point?' or 'Nothing will change, so I won’t even try'," she explains.

This can manifest through self-deprecating jokes or constantly downplaying their own value.

"It’s hard to recognize, especially if it’s been present for a long time – then it’s often seen as part of their personality."

Saton advises against reacting with "toxic positivity."

"Don’t challenge their feelings, but show curiosity and say something like: 'What’s been happening that’s made you feel this way lately?'" she suggests.

Irritability or Tension

"Irritability, tension, or minor mood swings are also common. A person might get angry easily or become overly sensitive. Many people misinterpret this as a bad mood, but it can be a sign of emotional exhaustion," the psychologist explains.

It’s hard not to take such behavior personally.

"Try responding with compassion. Say something like: 'Are you having a bad day?' instead of reacting defensively. This can reduce tension and create space for a calmer conversation," Saton says.

It’s not uncommon for someone to forget why they entered a room, the name of a person they just met, or where they parked their car.

Experts emphasize that some memory lapses are not a cause for concern, but seeking professional help for early warning signs can reduce the risk of progression.

How much forgetfulness is part of normal aging?

We all slow down a bit as we age, and many of us become a bit more forgetful, says Professor of Psychology Kaarin Anstey, Director of the Ageing Futures Institute at the University of New South Wales in Sydney. This happens even when we are young and sleep-deprived, reports “The Guardian”.

A common complaint is the feeling of having something “on the tip of the tongue” but being unable to recall, for example, a person’s or a movie’s name, according to Tportal.

Another is temporarily losing things like a mobile phone or keys.

“We call that a normal aging experience; occasionally forgetting where you left something,” says Anstey.

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It’s also normal for tasks to become more difficult or take longer than before. Professor Amy Brodtmann, neurologist and head of the Cognitive Health Initiative at Monash University in Melbourne, says that information processing speed may slow down with age, which can be frustrating and concerning for people used to high efficiency.

“Very successful people often come to me and say: ‘I can’t work the way I used to. I start six tasks at once and never get to the sixth.’” That’s completely normal, she says.

When to be concerned

“If you occasionally forget where you left your keys or find them in the door in the morning, that’s not necessarily cause for concern,” says Dr. Michael Woodward.

If it happens often, increasingly frequently, or involves more serious lapses, like leaving the stove on all night or the water running, it could be more serious.

“Language problems can be an early sign of dementia, especially if speech starts sounding like ‘word salad,’” says Dr. Desmond Graham.

If you experience word-finding blocks, it may be concerning.

Woodward says that occasionally mixing up the names of children or grandchildren is fine, “but if you constantly forget the names of three out of four grandchildren, that is worrisome.”

“One of the classic features of Alzheimer’s disease is that people begin to lose insight,” says Brodtmann.

It’s normal to get lost when driving somewhere you’ve never been, but if someone frequently has trouble finding their way to familiar places, that could be a warning sign.

“We call that topographical or geographical disorientation, and it’s something new because you should have that information in your head,” she explains.

Brodtmann says that if something has emotional significance and grabs your attention, but you forget it, it could be a sign of dementia.

“If someone’s best friend died two days ago and they knew about it, but during a conversation you say ‘That person died, when was the funeral?’ and they have no recollection, that’s truly concerning,” says the professor.

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Repeating the same story in conversation can be an early sign, says Woodward.

“If during one phone call you say: ‘Did I tell you the neighbor across the street planted…’ and a few minutes later you repeat it, that’s concerning.”

“Entering a room and forgetting why you entered—this happens to everyone and is more often a result of a lapse in attention,” says Anstey.

People with ADHD experience this throughout their lives. It happens when you're not focused on what you're doing, so before finishing one thing, your mind moves on to the next.

What else can cause forgetfulness?

Anstey says there are many reasons why otherwise cognitively healthy people may experience memory lapses.

“Mothers with small children staying up all night forgetting where they parked the car or can’t find their keys—those lapses are everyday occurrences,” she explained.

Some people experience so-called “brain fog” after a COVID-19 infection, and forgetfulness or memory problems can also be side effects of chemotherapy or medications for sleep or pain.

Chronic stress can also negatively impact especially short-term memory.

Forgetfulness or absentmindedness doesn’t necessarily mean a greater risk of dementia, but it can make early signs harder to recognize.

“The challenge with mild cognitive impairment is that people often attribute it to normal aging,” says Graham.

At the same time, highly functional individuals who are in early stages of more serious cognitive decline may also be harder to identify, says Anstey.

“They know they’ve regressed and feel that something is wrong, but because they still score well on cognitive tests, they may not show objective impairments in the early stage, so they won’t be diagnosed as early as someone else,” she explains.

Only about one in ten people with early signs—so-called mild cognitive impairment—go on to develop dementia, says Graham. There are a number of interventions that can reduce the risk of progression, such as improved diet and exercise, especially if the problem is detected early.

All experts recommend seeing a doctor as early as possible, especially if friends, family, or coworkers also notice changes.

“Even if people think it’s nothing or are worried that it’s just normal aging, I encourage them to see a doctor,” says Graham.

Social media is full of recommendations for various types of diets, but a few remain consistently popular. One of these is the keto diet, or low-carb diet. But as scientists begin to understand how this diet works, more is being revealed about its risks.

The low-carbohydrate, high-fat diet first became popular in the 1920s as a treatment for epilepsy. While it is still used today for epilepsy and now also type 2 diabetes, it has also become widely adopted as a method for weight loss, reports rts.rs.

Dr. Javier Gonzalez, a professor at the University of Bath and a nutrition specialist, has studied the benefits and risks of the keto diet.

What is Eaten on the Keto Diet

The ketogenic diet is a version of a low-carb diet, and as Prof. Gonzalez explains in an interview with The Guardian, breakfast might consist of a cheese omelet. Lunch could be salmon and vegetables—but low-carb vegetables, meaning non-starchy ones—and something similar for dinner. Some type of fatty meat and low-starch vegetables—leafy greens, not carrots or potatoes.

Even vegetarians can follow the ketogenic diet, although it’s a bit more complicated. Their diet would mainly include foods like avocados and nuts. But as the professor notes, the keto diet can be quite a strain on the household budget due to the required foods.

The Secret Behind the Ketogenic Diet

This type of nutrition clearly helps people with epilepsy, indicating a specific effect of the ketogenic diet.

"So, when we reduce carbohydrate intake to very low levels, our body starts to burn fat as fuel. And when the liver is exposed to large amounts of fatty acids, it will convert some of those fatty acids into things called ketone bodies. When we see high levels of ketone bodies in the blood produced by the liver, we are technically in ketosis, and that’s where the ketogenic diet gets its name. These ketone bodies can be used as fuel by muscles, but also the brain. And that might be one way they influence the risk of seizures during epilepsy," explains Prof. Gonzalez.

But these ketone bodies also have a wide range of other effects as signaling molecules, not just as fuel, the professor adds. We likely evolved to produce them during periods of fasting to continue generating energy.

If you're hungry or fasting, one issue is that the brain lacks fuel, as it primarily uses glucose and lactate, which are carbohydrate-like molecules. The brain cannot use fat as fuel. The advantage of ketone bodies is that they provide an alternative fuel for the brain when carbohydrate intake is restricted.

Do Other Low-Carb Diets Trigger Ketosis?
Other types of low-carb diets, such as the Atkins or paleo diet, also restrict carbohydrate intake to some extent but differ in other ways from the ketogenic diet.

"If we take the Atkins diet as an example, it might be low in carbohydrates but relatively high in protein. And protein can prevent ketosis. Because when we eat protein, we get an insulin response. And that reduces the amount of fat circulating in the bloodstream, lowering the amount available to the liver to convert into ketone bodies," notes Dr. Gonzalez.

Keto Diet and Weight Loss

There’s plenty of evidence that, on average, the ketogenic diet leads to weight loss. On average, it doesn't seem necessarily more effective than other approaches, but many claim to have lost a significant amount of weight with this eating method.

"Several things can happen with the keto diet. Someone might experience a change in energy expenditure and feel like they’re eating more food but still losing weight. There isn’t enough reliable evidence for any changes in energy expenditure on a ketogenic diet, but the weight loss seems more related to consuming fewer calories," says the professor.

Weight loss might also result from hormonal changes associated with this type of nutrition. But perhaps the explanation is even simpler—restricting any major nutrient leads to limited food choices, which in turn helps people maintain a lower overall calorie intake.

One must also consider psychological effects since food on the keto diet is not typical, and people may feel like they aren’t dieting at all, and although they eat a lot, they actually consume fewer calories.

The motivational factor also plays a role, Prof. Gonzalez notes, because one of the first things that happens in the initial days of a ketogenic diet is rapid weight loss.

"And that’s not actually fat mass being lost. It’s mainly glycogen, the stored form of carbohydrates. And also, a lot of water is lost quickly since glycogen is stored with water. So even though it might not be true fat loss, just seeing the number go down on the scale can be a motivational factor, helping people stick with it longer and eventually see real fat loss."

Side Effects of the Keto Diet

Professor Gonzalez says there are some side effects—or at least risks or potential risks—that people should be aware of. One of the clearest is that many people experience a significant increase in LDL, or low-density lipoprotein cholesterol, often referred to as “bad cholesterol,” which is believed to cause atherosclerosis, leading to heart disease.

Professor Gonzalez and his team recently conducted a study on some of the health effects of the ketogenic diet. Study participants were divided into three groups. One group followed the keto diet, another continued with a fairly normal diet, and a third followed a diet high in total carbohydrates but with limited sugar intake. Participants followed these diets for 12 weeks.

"And what we found was that the ketogenic diet led to weight loss. But some of the effects included increased LDL cholesterol, certain changes in gut microbiota, and changes in how participants responded to carbohydrates—they weren’t able to regulate blood sugar as effectively after the ketogenic diet," notes Gonzalez.

However, the professor notes, this was likely a short-term effect, and blood sugar regulation would probably normalize fairly quickly once carbohydrates are reintroduced into the diet—though this should be further examined.

The thyroid is an endocrine gland located below the larynx that produces hormones which affect growth, development, and metabolism.

The thyroid gland and disorders in its function can lead to various symptoms, as the thyroid regulates important bodily processes, according to Stetoskop.info.

Symptoms of Thyroid Disorders:

Weight gain or loss:
Weight gain may be a sign of low thyroid hormone levels (hypothyroidism).
Weight loss can result from excessive thyroid hormone secretion (hyperthyroidism).

Slowed heart rate: May occur with hypothyroidism, while hyperthyroidism causes an accelerated heart rate.

Neck swelling: Associated with thyroid enlargement (goiter), which may lead to thyroid cancer.

Psychological symptoms:
Reduced hormone secretion may lead to fatigue, depression, and slowed mental function.
Increased hormone secretion may cause excessive sweating and heat intolerance.

Similarity to menopause symptoms: Due to symptom overlap with menopause, confusion is common, so a blood test is recommended.

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Diseases Caused by the Thyroid:

Hashimoto's disease: An autoimmune disorder that reduces thyroid function (hypothyroidism). It may temporarily cause hyperthyroid symptoms before hypothyroidism develops.

Graves' disease: An autoimmune disorder that leads to excessive thyroid hormone production, along with swelling behind the eyes and hyperthyroidism symptoms.

Complications from Thyroid Disorders:

If left untreated, hypothyroidism can cause elevated cholesterol levels, which may lead to serious cardiovascular issues such as stroke or heart attack. In severe cases, it can result in loss of consciousness and dangerously low body temperature.

Treatment:

Hypothyroidism: Treated with hormone therapy that boosts energy, reduces cholesterol, and helps with gradual weight loss.

Hyperthyroidism: Treated with antithyroid medications that reduce hormone production or radioactive iodine that destroys the thyroid gland.

Proper Nutrition for Thyroid Health:

A healthy diet rich in vitamins and minerals is recommended, along with fish that is high in omega-3 fatty acids and iodine. Foods that deplete iodine, such as cabbage, broccoli, soy, peanuts, and strawberries, should be avoided. Antioxidants from fruits and vegetables, such as blueberries, aronia, peppers, and cherries, are also beneficial for thyroid health.

A silent heart attack can go completely unnoticed, yet the consequences can be fatal. A heart attack occurs when blood flow to the heart muscle is suddenly blocked, most often due to a clot.

If the heart doesn’t receive oxygen, it can lead to irreversible tissue damage or death.

While symptoms like intense chest pressure or shortness of breath are well known, some heart attacks present with unusual signs or no symptoms at all.

The British Heart Foundation (BHF) estimates that as many as one third of heart attacks are “silent,” meaning they are not recognized in time.

A doctor explains: “Not all heart attacks look like they do in the movies.” Dr. Sermed Mezher shared on TikTok an example of a patient who thought food was stuck in his throat.

It turned out to be a heart attack, caused by a complete blockage of an artery supplying a major part of the heart.

“Such heart attacks may only manifest as mild discomfort, like a lump in the throat or slight difficulty breathing,” said Dr. Mezher, noting that atypical symptoms are especially common in women, according to the Daily Express.

He also emphasized the importance of timely recognition: “If help is delayed too long, the damage to the heart becomes more severe. In this case, if help had arrived just 10 minutes later, the patient probably wouldn’t have survived.”

Who Is at Greater Risk?

Silent heart attacks can happen to anyone, but they are more likely to affect:

• older adults, whose symptoms may be attributed to other medical conditions
• people with diabetes, who may not feel pain due to nerve damage

Possible Symptoms of a Heart Attack:

• chest pain (feeling of pressure, tightness, or burning)
• pain spreading to arms, jaw, neck, back, or abdomen
• dizziness, nausea, vomiting
• sweating, shortness of breath, feeling of anxiety
• coughing

Hormones are biological messengers that travel throughout the body, regulating cells and tissues. When they are not in balance or fail to transmit their message, it can lead to the development of common chronic diseases such as diabetes, thyroid disorders, cancer, osteoporosis, obesity, and other health challenges such as infertility.

World Hormone Day – Raising Awareness of the Importance of Hormones in the Body

After three successful years of raising awareness about the importance of good hormonal status through the European Hormone Day, the first World Hormone Day will be marked on April 24, 2025. It is organized as a series of activities aimed at informing the general and professional public about the importance of hormonal status in achieving and maintaining good health, focusing on obesity, neoplasms, rare endocrine diseases, and so-called endocrine disruptors, i.e., external factors that disturb endocrine health, reports Stetoskop.info.

To What Extent Hormonal Imbalance Can Affect Fertility

The signs or symptoms of hormonal imbalance will depend on which hormones or glands are not functioning properly and can vary from person to person.

Symptoms of hormonal imbalance may include:

heavy or irregular periods, including missed periods (amenorrhea), stopped periods, or frequent periods,
decreased libido,
infertility.

Early Diagnosis and Prevention

The values of reproductive hormones, as well as thyroid hormones, are a significant element in assessing the causes of infertility, important for treating infertility and monitoring endocrine system dysfunctions. We also monitor insulin concentration for possible insulin resistance and body mass index to assess nutritional status.

It is important to emphasize that hormonal rebalancing begins with physical activity, which is essential for hormonal balance. Exercising 1.5–2.5 hours per week helps the body produce hormones.

The recommended diet is the Mediterranean diet rich in fresh fruits, vegetables, and whole grains, while fast food should be minimized. To maintain vitamin D concentration, it is advised to consume fatty fish like salmon and sardines. Vitamin D supplements like cod liver oil can be considered, especially during autumn and winter when sun exposure is reduced. Yogurt, almonds, legumes, and dark leafy greens help protect bones and teeth, being rich in calcium. Seafood, seaweed, eggs, and dairy products can help maintain iodine levels.

It is optimal to sleep for 7 hours uninterrupted at the same time every night to maintain vitality and energy. To neutralize endocrine disruptors, it is advised to avoid plastic packaging, maintain hygiene to eliminate dust particles, and carefully select personal care and cosmetic products to avoid those containing chemicals like phthalates, parabens, and triclosan.

“The earlier the treatment begins, the sooner subjective improvement in quality of life occurs and the possibility of complications from endocrine diseases is eliminated,” states Assoc. Prof. Dr. Pandrc.

Insulin Resistance and Its Connection to Infertility

Insulin resistance syndrome is a prediabetic condition, potentially reversible, characterized by the resistance of peripheral tissues, primarily muscle, to the action of insulin, which is present in excess.

This insulin leads to polycystic changes in the ovaries, reducing the ovarian reserve indicated by the AMH hormone and directly worsening ovulation quality.

Laboratory tests are needed to determine morning blood sugar and insulin levels, from which the HOMA index is calculated, and if it exceeds 2.7, the person has insulin resistance.

A medication from the biguanide class, safe during pregnancy, is prescribed. It effectively regulates insulin resistance and acts as an ovulation inducer, benefiting the patient on multiple levels.

How Important Are Thyroid Hormones for Reproductive Health?

One of the effects of thyroid hormone deficiency concerns the reproductive organs. Reduced thyroid function, even in a latent form, results in decreased libido and irregular menstrual cycles.

It is now known that even autoimmune thyroid disease (Hashimoto's thyroiditis) affects fetal development, as thyroid antibodies have been found in the embryo’s follicular fluid. These are maternal antibodies, indicating a past thyroid infection. They are always elevated as a marker of a past infection and can pass through the placenta into the baby's circulation. However, if the mother has acute thyroid inflammation during pregnancy, the antibodies remain in her body and do not pass the placenta. Thus, it is necessary to improve thyroid function before any attempt at pregnancy, especially before IVF procedures.

Is Pregnancy Possible with Hypothyroidism and How Is It Managed?

If a woman has hypothyroidism, pregnancy is possible as a biochemical pregnancy (elevated beta-HCG). This means fertilization can occur, but implantation of the embryo into the uterine wall is problematic. Thyroid hormone substitution is introduced to achieve a TSH value between 2 and 3. Since levothyroxine dosage is based on body weight, more frequent TSH monitoring is needed as pregnancy progresses and weight increases.

It is also recommended to introduce selenium supplementation as an essential micronutrient crucial in the synthesis, activation, and metabolism of thyroid hormones. Selenium supplementation during pregnancy can be beneficial, especially in women with thyroid antibodies. Studies show reduced antibody levels and decreased occurrence of postpartum thyroid dysfunction. Some European guidelines recommend selenium supplementation (200 µg daily) during pregnancy and 12 months postpartum for women positive for TPO antibodies.

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How Obesity Affects Hormonal Status and Fertility in Men and Women

Fat tissue acts as an independent endocrine organ, producing excessive estrogen, thus significantly reducing the chances of successful fertilization, whether spontaneous or assisted. It also secretes numerous factors that disrupt ovarian function and all reproductive functions of the uterus, from ovulation to the transport and implantation of the fertilized egg.

In men, the enzyme aromatase from fat cells can convert male testosterone into estrogen, disrupting sperm production, which is essential for male fertility.

In treating infertility and enhancing fertility in obese individuals, the Mediterranean diet is recommended—fresh fruits and vegetables, olive oil, fish, and foods rich in antioxidants and omega-3 fatty acids. For women, iron and folic acid are particularly important.

A proper diet with a weight reduction of about 7% over six months should be maintained for life. This means 500 fewer calories per day, losing half a kilogram per week, and about 2 kilograms per month. Proper nutrition includes:

• about 130g of complex carbohydrates per day,
• prohibition of trans fats (fried, breaded foods),
• avoiding simple carbohydrates (sweets, white bread),
• restricting saturated fats to less than 7% of daily caloric intake (e.g., lard).

Unsaturated omega-3 and omega-6 fatty acids, found in plant foods, oily fish (sardines, mackerel, tuna, anchovies), and cold-water fish (herring, salmon), and nuts, are recommended, with meals prepared using cold-pressed olive oil. If diet and lifestyle changes fail to achieve satisfactory weight loss, anti-obesity medications are considered.

Key Hormones Monitored in Infertility Diagnosis

In evaluating infertility causes, a woman's hormonal status is assessed, including:

estradiol (monitors follicle growth),
FSH (stimulates follicle growth and indirectly uterine wall thickening),
LH (indicates ovulation),
progesterone (prepares the uterine lining for implantation),
prolactin (can prevent conception, often monitored alongside TSH),
testosterone (elevated levels in women may indicate polycystic ovary syndrome),
TSH (elevated TSH indicates reduced thyroid function),
FT4 (low TSH values with high T3 and T4 levels indicate hyperthyroidism, and vice versa).

Additionally, insulin resistance index and body mass index are determined. If significant deviations are found, medication therapy is prescribed.

Advice to Couples Trying to Conceive Who Suspect Hormonal Issues

“You should consult your doctor if you experience any of the following symptoms: unexplained weight gain or loss, newly developed sensitivity to cold, changes in appetite, increased hair and nail brittleness, fatigue, dry and flaky skin, signs of depression, increased thirst, signs of premature or delayed puberty (outside the 8–13 years range for girls and 9–14 for boys), and specifically for adults, loss of libido, irregular menstrual cycles, or infertility,” emphasizes Assoc. Prof. Dr. Pandrc.

How to Raise Awareness About the Importance of Hormonal Balance

Endocrine disorders include:

obesity,
diabetes,
thyroid diseases,
tumors,
growth disorders,
arterial hypertension,
osteoporosis,
infertility and sexual dysfunction,
and numerous rare diseases.

It is not surprising that, at some point in life, more than three-quarters of the population will need an endocrinologist.

Besides individual factors that affect a person's endocrine health and are not always modifiable, there are general so-called endocrine disruptors we are exposed to through air, food, water, skin, and unfortunately, they can also be transmitted from mother to fetus.

Magnesium is a mineral that is often part of the supplementation routine for many health-conscious individuals, especially those who are physically active.

This vital mineral performs numerous functions in the body; it is essential for the nervous and muscular systems, and without it, our metabolic processes would come to a halt.

Irritability and confusion, as well as fatigue and muscle cramps, are some of the symptoms of a magnesium deficiency. What is less often discussed is that magnesium is very important for healthy bones and teeth. The daily requirement for magnesium is about 375 milligrams.

Higher magnesium needs arise during growth and development, as well as during pregnancy, under stress, and with increased physical activity. Additionally, needs increase during breastfeeding, alcohol consumption, the use of certain medications such as diuretics, and certain diseases like diabetes also demand a higher intake of magnesium.

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Magnesium deficiency can also occur due to digestive problems or aging.

Whole grains, seeds, nuts, certain vegetables, and some fruits are rich in magnesium. However, fruits rich in magnesium also deserve a place on this list.

Fruits Rich in Magnesium:

Dried Apricots

One cup of dried apricots provides about 10% of the total daily magnesium intake. However, like other dried fruits, they are high in calories, so it is important to control the portion size. About three dried apricots provide around 50 calories and approximately 10 milligrams of magnesium. You can also add them to oatmeal or yogurt. Besides magnesium, dried apricots also contain potassium and iron. A varied diet will ensure different sources of magnesium, so higher-calorie fruits can be included in smaller amounts as part of your overall daily magnesium intake.

Avocado

Avocado is considered one of the healthiest and most nutrient-dense fruits because, in addition to vitamins and minerals, it also contains healthy fats. One cup of chopped avocado provides about 10% of the daily magnesium requirement. This portion also delivers about 35% of daily fiber needs. You can incorporate avocado into any meal – add it to toast with eggs and salmon for breakfast, to a chicken salad for lunch, or spread it on a whole-grain tortilla with turkey for dinner.

Dried Figs

One cup of dried figs contains about 100 milligrams of magnesium. However, just because a fruit is rich in magnesium does not mean it should be eaten in unlimited quantities. Keep in mind that dried figs are calorie-dense, with one cup adding about 370 calories. However, one cup of figs also provides about 50% of the recommended daily fiber intake.

Add two to three figs to your oatmeal to supply about 30 milligrams of magnesium. Dried figs are an excellent addition to breakfast to aid digestion, and when combined with other magnesium-rich ingredients like nuts and whole grains, they can significantly boost your magnesium intake in your first meal of the day.

Bananas

When our body lacks magnesium, often sending painful signals in the form of muscle cramps, one of the common tips we hear is to eat bananas. This is true, as one cup of sliced bananas provides about 46 milligrams of magnesium. Bananas are also a good source of vitamin B6, which is important for metabolism, immune system function, neurotransmitter production, and the formation of hemoglobin, the component of red blood cells that carries oxygen throughout the body.

Although bananas are among the fruits rich in magnesium, it is not possible to eat enough bananas to meet the entire daily requirement of 375 milligrams. Nevertheless, they are an excellent quick fix if you experience cramps, especially when paired with magnesium-enriched water.

Neurobics are exercises that resemble cross-training for the brain.

In the book “Keep Your Brain Alive” by American neurobiologist Lawrence Katz and Manning Rubin, a writer with a lifelong career in advertising, 83 brain exercises are presented. Their systematic application stimulates the development of new neural connections in different areas of the brain, strengthens nerve cells, and encourages the production of nutrients that improve memory. We have selected 10 exercises that engage the five senses: sight, hearing, smell, taste, and touch.

Try these exercises during your morning routine — over time, you will begin to feel the positive effects.

10 Brain Exercises

1. Brush your teeth with your non-dominant hand

Research has shown that using the opposite hemisphere of the brain (as in this exercise) can lead to rapid and significant expansion of the cerebral cortex.

How to do it: Brush your teeth with your non-dominant hand. Also, don’t forget to open and use the toothpaste with the same hand.

2. Shower with your eyes closed

Tactile sensations activate different parts of the brain. Your hands detect what the eyes cannot see and send those signals to the brain.

How to do it: Try to use only your sense of touch (be very careful and move cautiously to avoid injury). Turn on the water and adjust it by feel. Then shower with your eyes closed.

3. Change your usual morning routine

Brain studies show that new tasks increase the cortical zone, indicating a rise in brain activity.

How to do it: Get dressed after breakfast, walk your dog in a new neighborhood, change your favorite TV or radio channel.

4. Turn familiar objects upside down — literally

When you look at objects in their normal orientation, your left, “verbal” side of the brain quickly recognizes them and shifts your focus. When they are upside down, your right brain hemisphere is engaged, trying to identify shapes, colors, and spatial relationships in a confusing image.

5. Change your seat at the table

In most families, everyone has their usual place at the table, but your brain constantly craves new experiences.

How to do it: Sit in a different spot to change your physical position, perspective of the room, the people around you, and even how you reach for the salt and pepper.

6. Inhale new scents

You probably don’t even remember when you “learned” to associate the smell of coffee with the start of the day. New neural pathways can be formed by linking unusual smells — like vanilla, cinnamon, or mint — with everyday activities.

How to do it: Keep an extract of your favorite scent near your bed for a week. Open it and inhale the aroma when you wake up, and again while washing up and getting dressed.

7. Open the car window

The hippocampus is the part of the brain responsible for memory. Memories are stronger when they are tied to smells, sounds, and sights.

How to do it: Try to identify new sounds and smells along your route. An open window will help with that.

8. Explore the grocery store

Stores are designed to place the most profitable items at eye level, so while shopping, you actually miss a lot.

How to do it: Pause in every aisle and scan the shelves from top to bottom. If you see something unfamiliar, pick it up, read the ingredients, and think about it. You don’t have to buy it — you’ve already disrupted your routine and gained a new experience.

9. Increase your daily interactions

Scientific studies repeatedly show that a lack of social interaction has a serious negative impact on overall cognitive abilities.

How to do it: Want a drink? It’s better to buy it from a store clerk than from a vending machine. Need something from the store? Pay at the register instead of using a self-checkout.

10. Read differently

We use different parts of the brain when we read silently, read aloud, or listen to someone read.

How to do it: Read aloud with a partner, switching roles between reader and listener. It might take longer to finish the book, but you’ll spend more quality time together, according to econet.ru.