Wang’s Champaign-Urbana mixed doubles squad earns trip to USTA Nationals

After sweeping four sectional matches, Champaign-Urbana mixed doubles squad will represent Illinois at the USTA Nationals in Florida.

by Clark Brooks

Sentinel Sports

INDIANAPOLIS - Kai Wang’s 18-and-over 7.0 mixed doubles tennis team is headed to Orlando after a commanding performance at the Midwest USTA sectional tournament in Indianapolis. The Champaign-Urbana squad swept through four matches over the weekend, dropping only five sets out of 26 played, to punch its ticket to the national championships set for Oct. 31–Nov. 2 at the USTA National Campus.

Mixed doubles competition pairs one male and one female player, combining their strengths on the court. The combined rating of both partners can’t exceed 7.0, and their individual numbers usually can’t differ by more than one point. Common pairings include a 3.5 player with another 3.5, or a 4.0 with a 3.0.

"Everyone is super excited about going to nationals," Wang said. A three-year veteran USTA team captain, he has led three other teams to sectional competition this year. In addition to his four team, a software developer by day, also plays on two other tennis teams. "It has always been challenging for a Champaign team to get out of sectionals. This year's sectional was very strange."

Wang said the top perrenial top team from Michigan did make it out of the state this year and the Wisconsin team was without some of their best female players due the timing of the sectional championship on the calendar.

Teams typically compete on three doubles courts, with the strongest pairing on Court 1 and the weakest on Court 3. Captains sometimes shift strategy, placing stronger teams on the No. 2 or No. 3 court. To win a team match, a squad must secure victories on at least two courts.

The victory is a glowing mark for the twin-city tennis community. Wang’s team is the first Champaign-Urbana squad to reach a national USTA event since 2014, when Dee Deschler guided a women’s 55-and-over team to Nationals. This year’s group qualified for sectionals after capturing the Illinois state crown on Sept. 13 with a hard-fought 2-1 decision.

Competing at the West Indy Racquet Club, the Champaign-Urbana squad opened with a 2-1 victory Friday against Wisconsin’s state champions, Team Putti. Saturday brought back-to-back sweeps as Wang’s side rolled past Indiana’s Team Inselberg and Michigan’s Team Armante, both by 3-0 margins. On Sunday, with a trip to Florida at stake, they sealed the deal in a 2-1 triumph over Ohio’s state titleholders, Team Ung.

Strong performances carried the weekend, including undefeated 3-0 runs by doubles pairs Chris Sarol and Kyo Nakanishi, and Minsun Kim and Angad Mehta. Their consistency proved to be a key factor in the team’s sectional success.

Wang said Nakanishi was a great addition to the team this year. The Japan native has won nine of her 12 matches since starting USTA competition this summer.

"Chris has really improved this year," he added. Sarol, a former Champaign Centennial standout, is one of the top 4.0-rated USTA players in the Mid-South Illinois region. Having played 36 matches this year, he secured victories in 31 of them. "They are really good together."

Wang highlighted Mehta and Kim as his top doubles pairing.

"Angad and M.K. are our strongest team," he said. "Angad is one of the strongest 3.5 players in our area. M.K. will probably get bumped up [to the next USTA level] next year."

Mehta, an assistant professor of chemistry at the University of Illinois, said he was proud of the team’s accomplishment and grateful for the opportunity to be part of this season’s journey.

"I can’t stop thinking about this - our little team from rural Illinois, based in the middle of cornfields, becomes a state champion, then goes on to beat every other state champion at sectionals, and is now on our way to nationals," he said. Thanking his teammates, he added, "What an incredible story this is. To assemble a group like this is quite incredible."

Mehta said he is looking forward to competing on the nation’s biggest stage against teams and players from across the country.

"It should be really cool."

The roster of the advancing Champaign-Urbana team includes: Kym Man, Angad Mehta, Su A Lee, Kai Wang, Kyo Nakanishi, Jooyen Kim, Paul Cheung, Chris Sarol, Lisa Ainsworth, Ben Lee, Minsun Kim, Sung Min Moon, Teri Scaggs, Noel Castro, Patrick Hammie, and Karolyn Smith.

Box Scores:

Team Wang vs Putti, Wisconsin
FINAL: 2-1
#1 - Prathap Palaniswamy/Megan Prahl def Jooyen Kim/Kai Wang - 6-3, 6-2
#2 - Kyo Nakanishi/Chris Sarol def Abtin Molavi/Molly Moritz - 6-4, 6-1
#3 - Paul Cheung/Minsun Kim def Amberlee Baugus/Hung Mahn Nguyen - 6-3, 6-3

Team Wang vs Inselberg, Indiana
FINAL: 3-0
#1 - Sarol/Nakanishi def Shelby Ackerman/Alex Aukerman - 6-3, 4-6, 1-0
#2 - Angad Mehta/Minsun Kim def Ashley DeMello/Jacob Lewis - 6-2, 6-1
#3 - Noel Castro/Kym Man def Mallory Inselberg/Damon Grothe - 6-1, 6-1

Team Wang vs Amante, Michigan
FINAL: 3-0
#1 - Mehta/Kim def Yvonne Boucher/Patrick van Tuinen - 6-1, 6-3
#2 - Castro/Man def Gary Arp/Pam Kloet - 6-0, 6-2
#3 - Teri Scaggs/Sung Min Moon def Joe Morris/Nicole Morris - 6-2, 6-1

Team Wang vs Ung, Ohio
FINAL: 2-1
#1 - Denise Hwang/Phong Nguyen def Castro/Man - 6-3, 3-6, 1-0
#2 - Sarol/Nakanishi def Eileen Connell/Craig Nine - 6-1, 6-2
#3 - Mehta/Kim def David Blond/Marybeth Esposito - 6-2, 6-3

When Covid comes back, here are sore throat hacks that work

Research has found that some soups have antibacterial properties that can help with any illness.

by Tim Ditman
OSF Healthcare

ALTON - Sore throats: they’re pesky. They’re not just a winter thing (hello, spring allergies). And they can turn serious, such as strep throat.

Isha McConkey, DO

Do a web search for at-home remedies, and you’ll get a lot of results. Which ones work? Which ones might feel good in the moment but don’t get the job done? Isha McConkey, DO, a family medicine physician at OSF HealthCare, has your checklist:

Ice cream: Dr. McConkey doesn’t recommend it.

“I know it feels good. But it will increase mucus production in most people. That’s going to exacerbate the [throat] irritation,” she explains. “We also don’t want a lot of sugar,” which could lead to cavities.

In fact, Dr. McConkey says this logic applies to dairy foods overall. Skip them come sore throat time.

Popsicles: These are OK, Dr. McConkey says. Just go for a sugar free or fruit juice-infused option.

Cough drops: Choose cough drops with xylitol, a sugar alternative, Dr. McConkey says.

Honey: “It’s excellent,” Dr. McConkey says. You’re still getting sugar, though, so don’t guzzle it. Try making a drink with hot water, honey and lemon. Or incorporate honey into your tea.

“You can even add a little cayenne pepper. In some types of sore throats, it may make it worse. But most people find it can be very soothing. It has some numbing properties,” Dr. McConkey adds. But don’t take that as a license to eat spicy food. The acidity in tacos, for example, might cause throat irritation.

Soups: Pop that chicken noodle soup in the microwave, Dr. McConkey says. She says research has found that some soups have antibacterial properties that can help with any illness. Opt for a low sodium can.

Salt water: You’ve probably seen online videos or heard the tactic passed down by family members. Yes, it can help, Dr. McConkey says. Gargling salt water can decrease swelling, she says. Try it before you drink your tea or before you go to bed to help get a restful night.

Snoring Could Signal a Hidden Stroke Risk – Here’s Why

Some things to watch for that might prompt you to see a health care provider about sleep apnea.

Girlfriend tries to sleep while boyfriend snores

by Tim Ditman
OSF Healthcare

URBANA - Here’s another reason to pay attention when your partner complains that you’re snoring or gasping for air at night: sleep apnea – repeated episodes of stopped or slowed breathing during sleep – and stroke go together in more ways than you think.

Leslie Ingold, RN, MSN, a regional stroke navigator at OSF HealthCare, says sleep apnea decreases blood flow to the brain, which can cause a stroke. Conversely, she says people who have suffered a stroke can experience sleep apnea, typically in the first day or two.

Ingold also says people with obstructive sleep apnea (collapse of the upper airway) are twice as likely to have a hole in their heart known as a patent foramen ovale (PFO). PFOs can increase your stroke risk.

“One of the tests we do when [stroke] patients come to the hospital is an echocardiogram of the heart. A PFO is what we’re looking for. It’s that hole in your heart that doesn’t close properly when you’re a child,” Ingold says. “It’s actually what they look for in sports physicals when kids are in school. Listening for that extra ‘lub-dub’ in the heartbeat. Sometimes it’s not caught. We’re finding people in their 60s and 70s that have the hole. We can go in and get that closed.”

What to watch for

Some things to watch for that might prompt you to see a health care provider about sleep apnea:

Snoring. Ingold says watch for loud snoring or a pattern of snoring when you didn’t used to.
“When you can hear it through the wall,” she quips.
Waking up and gasping for air
Morning headaches
Excessive sleepiness, difficulty concentrating and irritability throughout the day. For kids, watch for hyperactivity.
Increased blood pressure

For stroke signs, experts want you to remember the acronym BEFAST. If there are irregularities in balance, eyes, face, arms or speech, it’s time to call 9-1-1.

Nighttime strokes

Ingold says one in four strokes happens in the early morning when you’re likely asleep. Those so-called “wake up strokes” can make things tricky.

Medicine like tenecteplase (TNK) must be given at the hospital within 4.5 hours of the onset of symptoms. If you suffer a stroke while you’re sleeping, there’s not a good way to know when symptoms started. So, health care providers must go by the last time you were well, which would be when you went to sleep.

“There are some other things that can be done,” Ingold says, if TNK is not an option. “If there’s a clot, we can take care of those up to 24 hours [since symptom onset.] We can see if there are early signs of brain damage and get you on the road to those kinds of procedures if you qualify.”

But a big takeaway message: if you have stroke symptoms like a severe or unexpected headache, don’t sleep it off. See a health care provider. Sleep

Healthy sleep

You may need treatment like a continuous positive airway pressure machine (CPAP) for sleep apnea. But healthy sleep habits will go a long way, too. Ingold says you can try a four-week plan.

Week one: Commit to physical activity, especially if you work at a desk all day. Get up and take a short walk.
“Do some things that will make you ready for bed,” Ingold says.
Week two: Phone tactics. Move it away from your bed to charge overnight. Use an old-fashioned alarm clock instead of your phone’s alarm. Turn your phone over. All of these make you less tempted to look at the device and take in blue light that inhibits sleep.
Week three: Create a morning routine.
“It doesn’t have to be anything fancy,” Ingold says. “Your alarm goes off. You walk over to check the phone you’ve placed on the other side of the room. Maybe grab a cup of coffee and give yourself five to 10 minutes. Read a devotion. Do some meditation.”
Week four: Not just the phone. Ditch all devices as bedtime approaches. Read a book or listen to a podcast instead of clearing the Netflix queue.

Other tips for healthy sleep:

Avoid long naps during the day. If you must nap, experts say to keep it under three hours.

Make your home’s lighting natural: bright during the day, darker as night approaches and dark at night.

Avoid large meals, caffeine and alcohol before bed.

If you are a light sleeper, things like earplugs and an artificial noise machine can help.

Microplastics: Why you should worry about in our food supply?

Dr. Ovadia says microplastics may have negative effects on testosterone in men and estrogen and progesterone in women. This could mean reduced muscle mass and libido for men.

A turtle sits on a pile of trash on the beach — A turtle makes his way over a mound of decaying plastic bottles on a beach. The byproduct from the decay are called microplastics or nanoplastics, which are incredibly small pieces of plastic that can get into our body. Scientists don’t fully understand microplastics’ impact on the human body. A lot of research is needed to determine the negative impact on our health.

by Tim Ditman
OSF Healthcare

URBANA - From news reports to social media blurbs to medical studies, they’ve been in the public eye a lot lately. And experts say that likely won’t change.

We’re talking about microplastics or nanoplastics, incredibly small pieces of plastic that can get into our body.

OSF Cardiothoracic surgeon Dr. Philip Ovadia

Photo provided

Philip Ovadia, MD

So, how concerned should we be? Philip Ovadia, MD, a cardiothoracic surgeon at OSF HealthCare, says this issue will continue to be studied for years. But there are things you can do now to optimize your health and reduce your risk of problems.

“We’re increasing our understanding of the toxins in our environment. Our environment has become more toxic, and that’s a challenge to our health,” Dr. Ovadia says. “The best thing for people to do is to control what you can control. What are you eating? What are you using on your body? What is your lifestyle like? How active are you?”

Where do microplastics come from? What harm can they do?

Dr. Ovadia says microplastics can be purposefully manufactured as part of a product. Toothpaste and skin exfoliants are examples. Or, microplastics can occur when larger plastic products, like water bottles, break down. The microplastics can then get into our environment, such as ocean water or our foods and drinks.

“There’s even some evidence that these things can spread in the air, and we can breathe them in,” Dr. Ovadia adds.

Dr. Ovadia points to three areas where ingesting microplastics could be cause for concern.

Intestines: Dr. Ovadia says microplastics can irritate our intestines, leading to inflammation of tissue and a condition called leaky gut.
“That’s when we get a breakdown of the barrier that lines our intestines. That allows some things in our food that aren’t supposed to get across into our bloodstream to get into the bloodstream. Many of these things set off inflammation in the body,” Dr. Ovadia says.
Endocrine system: Dr. Ovadia says microplastics may have negative effects on testosterone in men and estrogen and progesterone in women. This could mean reduced muscle mass and libido for men. For women, it could mean changes in the menstrual cycle, an increased infertility risk and, for young women, earlier start of puberty.
Blood vessels: Dr. Ovadia points to a 2024 study where experts looked at plaque removed from the carotid artery (located in the neck) of study participants.
“For over half of the people, there was evidence of microplastics in those plaques. Furthermore for the people who had those microplastics, over the next three years they had a four-and-a-half times increased risk for a heart attack, a stroke or dying,” Dr. Ovadia says.
“It doesn’t prove that the plastics are causing the problems,” Dr. Ovadia adds. “But it’s certainly concerning data. And I, as a heart surgeon, start to worry. If we see these in plaques in arteries in the neck, are they also in the plaques in arteries of the heart patients I operate on?”

Warming up food in a microwave — Heating food in certain types of plastic containers can be harmful due to the leaching of chemicals into the food. Microwaving food in plastic, especially those not specifically labeled as microwave-safe, can cause chemicals from the plastic to transfer to the food

What should I do?

So, do we need to panic about microplastics? Should the health concerns be akin to smoking?

Not now, Dr. Ovadia says. He reiterates that studies on this topic are in the early stages, and experts don’t fully understand microplastics’ impact on our health.

“It’s an unknown risk at this point,” he says.

But, there are small, everyday steps you can take to reduce the risk of microplastics entering your body.

Drink from a glass or stainless steel bottle, not a plastic bottle.
Use a good water filtration system. That could be built into your home’s water supply, or you could purchase a filter to attach to your faucet or water bottle.
Make food choices that minimize your exposure to plastic wraps and containers. Think the to-go boxes you get at a restaurant. Instead, eat more fresh, non-packaged food. Find these in the outer aisles of the grocery store.
“Eat the things that grow in the ground, and eat the things that eat the things that grow in the ground,” Dr. Ovadia says with a smile. “That’s how I always explain it to people. Try eating more whole, real food. That will minimize your exposure to microplastics.”
Look into the cosmetics and toiletries you use. Dr. Ovadia admits the jargon on a label can be difficult to understand. Instead, research the brands themselves. If, for example, a toothpaste brand is pledging to reduce microplastics in their products, it’s a green flag.

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Officials find first instance of West Nile virus in Illinois

Public health officials are highlighting the importance of taking action to "Fight the Bite" during National Mosquito Control Awareness Week, which runs from June 18-24.

by Mark Richardson
Illinois News Connection

CHICAGO - The Illinois Department of Public Health said the first positive test for West Nile virus in 2025 has been detected in Winnebago County near Rockford.

Health officials warned people in the infected area and elsewhere to take precautions to avoid the mosquito-borne disease, which is expected to spread across the state. Last year, Illinois reported 69 cases of West Nile, with 13 reported human deaths.

Sameer Vohra, director of the Illinois Department of Public Health, said evidence of the disease usually emerges this time of year.

Most people who are bitten by infected mosquitoes do not contract the disease.

"In Illinois, we typically see the first environmental positive test for West Nile in mid- to late May," Vohra explained. "Mosquitoes typically emerge in the spring and are active until the first hard frost of the year."

Vohra noted West Nile virus is an endemic disease in Illinois, meaning it is commonly found in the state. Public health officials are highlighting the importance of taking action to "Fight the Bite" during National Mosquito Control Awareness Week, which runs from June 18-24.

Vohra pointed out most people who are bitten by infected mosquitoes do not contract the disease but one in five will show symptoms ranging from mild discomfort to a serious and possibly fatal illness.

"Right now, there's no treatment for West Nile virus," Vohra emphasized. "But supportive care is really important, especially if you're developing symptoms or you're that one of 150 people that can develop severe illness."

Public health officials have advised Illinoisians to wear long sleeves and pants outdoors, use Environmental Protection Agency-approved insect repellent and stay indoors during peak mosquito hours at dawn and dusk. They also recommend trying to keep mosquitoes from breeding.

"One way to do that is to dump any standing water," Vohra advised. "Examples of that include flowerpots, children's toys, pet bowls, bird baths, buckets, used tires, abandoned swimming pools, any place where you can get standing water."

Guest Commentary |
Upgrade the radar and fix some things at home

Air traffic controllers have been using outdated equipment for decades. Modernization plans are finally underway. The current radar system is a 1960s design which was upgraded in the 1990s.

by Glenn Mollette, Guest Commentator

Air traffic controllers have been using outdated equipment for decades. Some Federal Aviation Administration, (FAA) facilities are over 50 years old. The Government accountability office reported 51 of 138 air traffic control systems are unsustainable due to age and outdated functionality.

Equipment upgrades have been delayed for at least a decade. Modernization plans are finally underway. The current radar system is a 1960s design which was upgraded in the 1990s. The communication systems date back to the 1970s and 1980s. The upgrades include ERAM, Enroute Automation Modernization, cloud-based radar tracking. Datacom, digital pilot controller communications and ADS-B, Automatic Dependent Surveillance Broadcast, which is precise GPS tracking. The anticipated completion of these updates will not likely be until 2030 with an anticipated budget of 7.2 billion dollars and growing.

In the meantime, American travelers are suffering long layovers and abrupt flight cancellations. Worse, flying has become more dangerous. While it is still touted as the safest form of transportation by the airlines, it doesn’t feel quite as safe to some of us.

On top of aging, outdated equipment, we have a big shortage of air traffic controllers. The FAA is 3500 air traffic controllers short of targeted staffing. The shortage causes flight delays and forces many controllers to work mandatory overtime and six-day weeks. The reasons behind these shortages are several. The rapid return to air travel after Covid-19. Pre-pandemic hiring freezes and layoffs. Retirement of experienced controllers. Challenges in training new controllers.

To address this the US Transportation Department is offering incentives to recruit and retain controllers. Air traffic controllers can make $140,000 to over $200,000 a year.

Another problem. Our National Weather Service is understaffed especially ahead of hurricane season starting June 1st.

Specifically, 30 out of 122 weather forecast offices lack chief meteorologists. This shortage is concerning given the increasing frequency of billion-dollar disasters- 27 occurred just last year. Officials have warned this could compromise disaster response.

The shortages are due to massive retirement numbers. At least 25% have retired from the workforce in the last five years. The starting pay is in the low forty-thousand-dollar range. The hiring process takes about 300 days and ther is a high education requirement for the job. The burnout rate is also high. The job is very stressful with long hours especially during severe weather events.

Another problem across American is our water. Many American communities have outdated water systems. These aging systems pose serious health and environmental risks especially in rural areas where populations are declining and funds are scarce.

The American Society of Civil Engineers has given the US drinking water infrastructure a grade of D minus for over a decade due to its deteriorating condition.

In the last five years America has spent around $370 billion on foreign aid. A big chunk of this went to Ukraine.

America has worked hard. We deserve to have current, up to date aviation systems, accurate up to date weather reporting and a clean drink of water. Let’s please use some of this $370 billion to fix things at home.

About the author ~

Glen Mollett is the author of 13 books including Uncommom Sense, the Spiritual Chocolate series, Grandpa's Store, Minister's Guidebook insights from a fellow minister. His column is published weekly in over 600 publications in all 50 states.

The views expressed are those of the author and are not necessarily representative of any other group or organization. We welcome comments and views from our readers. Submit your letters to the editor or commentary on a current event 24/7 to editor@oursentinel.com.

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April 29 |
On this day from the Sentinel

Here is a digest of some of the OurSentinel.com stories we published on this day in the past.

Keegan McCarty: "Everyone has a special meaning"

Going into this baseball season, Keegan McCarty had a long list of personal goals he was set on accomplishing this season.

That dream was interrupted by what appeared to be a temporary postponement to the season, and then weeks later the inevitable cancellation of the entire 2020 season, courtesy of the Coronavirus pandemic.

With Arms Open Wide benefit concert at the Rose Bowl

The Slavic Reference Service at the University of Illinois will be hosting a benefit concert on Saturday at the Rose Bowl Tavern in downtown Urbana.

Starting at 1pm, the concert will feature local bands from a wide range of styles and genres for three and a half hours. Admission is free.

SJO senior spotlights with Josh Sexton, Isaac Walden & Jackson Wooten

Advice from three departing St. Joseph-Ogden seniors in 2020:

Work hard, and to keep plugging away to be successful.
~ Jackson Wooten

Do not underestimate yourself.
~ Josh Sexton

Get all of your homework finished.
~ Isaac Walden

Mediterranean-style diet shown to reduce risk of preeclampsia during pregnancy

Photo: Edgar Castrejon/Unsplash

Following a Mediterranean-style diet during pregnancy was associated with a reduced risk of developing preeclampsia, and Black women appeared to have the greatest reduction of risk, according to new research published today in the Journal of the American Heart Association, an open access, peer-reviewed journal of the American Heart Association.

How much are life and freedom worth?

Most of us have wondered about life beyond the grave. Many today are in search of life before the grave. Given what many people traditionally believe about heaven, eternity and life beyond, it would certainly seem very valuable to think about a life beyond. However, what about life here?

Over 2,000 runners compete in Illinois half marathon

URBANA - LoriKay Paden, from Fletcher, NC, and Urbana's Brenda Hixson stop to pose for a photo while running along McHenry Avenue during the half marathon race at this year's Christie Clinic Illinois Marathon.

Understanding the Link Between Stress and Chronic Pain: Key Findings Revealed

Study says depression and anxiety caused by chronic pain may contribute to a poor quality of life and reduce life expectancy.

by Terri Dee
Indiana News Service

INDIANAPOLIS, IN - April is National Stress Awareness Month. Stress is the body's way of processing work, personal, and family pressures, or other triggers.

A new study in the Journal of the American Medical Association has found a link between stress and chronic pain, which is defined as pain that persists for three months or more and lasts beyond the normal healing time of an injury or illness.

Former chiropractor Dr. Sean Pastuch is CEO of Active Life, a personal coaching company focusing on chronic pain-management options.

He suggested that biological, psychological and social interventions could be effective forms of treatment.

What is viewed as pleasurable to some may feel painful to others.

"The connection between all of those three things -- the physical, the mental, and the emotional -- is that when we think about pain, no one's defining what the word means," said Pastuch. "So, if we evaluate what the word 'pain' means, then we come to find that in order for there to be pain, there needs to be a negative emotional component to it."

He said that if you feel something, you have to decide if you like the way it feels or not. And what is viewed as pleasurable to some may feel painful to others.

The study also says depression and anxiety caused by chronic pain may contribute to a poor quality of life and reduce life expectancy.

A 2022 Indiana Chronic Care Policy Alliance report shows almost 8% of adults have chronic pain, with arthritis as the leading disorder.

Patsuch said patients face obstacles in finding a physician who can identify their pain, which means fewer or no opportunities to receive treatment.

"The reason why doctors struggle to help people with chronic pain, and why the confidence level among doctors is low," said Pastuch, "is because of all the medical schools, fewer than 15 actually have dedicated curriculum to supporting a patient with chronic pain."

Of the medical schools that offer a pain-management curriculum, he said the majority focus on students in the anesthetics department.

Patsuch suggested that when a patient is with their doctor, to use words other than "it just hurts." They need to be able to describe what hurts and ask, "How do I want to resolve it?"

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Supercharge your brain, 20 foods that will boost your brain health

Ultra-processed foods have been trending lately, with health experts giving them more attention than usual because of their negative effects on people’s health.

Photo: David J. Boozer/Unsplash

by Matt Sheehan
OSF Healthcare

Dr. Tiffini Franada

PEORIA - Pondering what cooking options are best for your brain? Here’s some food for thought.

Tiffani Franada, DO, is a neurologist with OSF HealthCare who specializes in Multiple Sclerosis. Part of her passion is working with patients choosing brain-healthy diets and lifestyle, which prevents neurological diseases like Alzheimer’s, Parkinson’s and Multiple Sclerosis.

The MIND diet

"The MIND diet is a combination of the Mediterranean diet, which is healthy fats, olive oils, fish, fruits and vegetables. And the DASH diet, which is a low-sodium diet,” Dr. Franada says. “It's particularly helpful for patients who live with hypertension (high blood pressure). The two of those combined seem to be very effective at preventing the development of Alzheimer's."

Patients on the Mediterranean diet often have lower levels of inflammatory markers in their spinal fluid. Higher levels are suggestive of Alzheimer's. Patients also perform better on cognitive testing, Dr. Franada adds.

Fiber-rich foods

"In regard to carbs, whole grains are probably best, and they have really good fiber in them. As well as things like legumes and beans which have good fiber levels, which make you feel full for longer," Dr. Franada says.

The National Cancer Institute (NCI) lists many high-fiber foods here. Lentils, vegetable soups, whole-wheat bread and pasta make the list. As well as fruits and vegetables like apples, apricots, broccoli and Brussels sprouts.

Berries and antioxidant production

"Blueberries are great, really berries of all kinds. They really help that antioxidant production," Dr. Franada says. "For vegetables, leafy greens are really helpful. They have a good amount of folic acid, which helps to reduce homocysteine (amino acid) in the brain. Homocysteine promotes inflammation and shrinkage in the brain, and we want to reduce that."

“Fats are not the enemy”

The word “fat” oftentimes has a negative connotation to it. Dr. Franada says there are healthy fats out there that offer benefits to brain health.

"Fats are not the enemy. Healthy fats are good for the brain. Your brain requires them, like fatty fish (salmon), which have good Omega-3s in them. If you don't eat fish, flax seed is a great alternative," Dr. Franada says. "Walnuts also have great, healthy fat in them. As well as olive oil, which has monounsaturated fatty acids which protects against inflammation in the brain."

Lean meats, like chicken and turkey, can be good for brain health because there’s healthy amounts of protein and fiber in them, Dr. Franada says.

Don’t dismiss dark chocolate!

"Dark chocolate is great. Dark chocolate has good amounts of antioxidants. Of course, all things in moderation. But a dark chocolate square once a night, not a bad thing," Dr. Franada says. "Also, caffeine! Believe it or not, a cup of caffeine, like coffee or tea, can help with focus, attention and is helpful for the brain."

Dark chocolate contains flavonoids that help brain functions

Photo: Elena Leya/Unsplash

Dark chocolate benefits brain health by providing antioxidants that protect against oxidative stress and improve cognitive function. Its flavonoids enhance blood flow to the brain, while compounds like phenylethylamine and serotonin precursors help boost mood and reduce stress. Regular consumption in moderation may support memory, focus, and long-term neuroprotection.

Dr. Franada recommends having your caffeinated drink of choice early in the morning, right when you wake up, instead of later in the day. Having it later in the day can give you a lot of energy, which leads to you not sleeping well at night. Sleep is also extremely important for brain health.

Foods to avoid

Ultra-processed foods have been trending lately, with health experts giving them more attention than usual because of their negative effects on people’s health. High sodium, added sugars and excessive amounts of bad fat headline are the reasons why we should avoid them, with these elements being linked to diabetes, obesity and cancer.

Obesity is typically part of a metabolic syndrome, where a person has elevated blood sugars, blood pressure and cholesterol. This puts patients at risk for stroke, sleep apnea, Alzheimer's and many other health issues. Those risk factors can put someone at risk for neurological disease.

"Heavily processed foods are not great for the brain or the heart. Excess sugars, like added sugars, should be avoided as well. If you're going to have sugar, have something with natural sugar in it," Dr. Franada says. "Berries are much preferred to things with added sugars. Also, white bread and processed carbs should be avoided, too."

Effect on white brain matter

"There's some real-world data showing that the Mediterranean diet can prevent white matter changes on the brain, which are little white spots that develop on patients’ brains as they get older. It's also seen in patients with vascular risk factors," Dr. Franada says. "If you follow the Mediterranean diet pretty strictly, you can prevent getting those white spots. They also found people who adhere to that diet have better structural integrity. The left and right sides of the brain talk better to one another."

What about cheat days?

If you exercise five or six days a week and give yourself a “cheat day” where you splurge a bit, evaluate how the food feels in your body. Instead of packing on the calories and going bananas, Dr. Franada recommends reeling it in a bit and focusing on moderation.

"You'll probably start to recognize it doesn't feel so great," Dr. Franada says. "Maybe it's a chocolate dessert at night, or something smaller that you can do to still stay with your healthy diet, just in smaller quantities."

Dr. Franada cautions against super rigid diets that make you "fall off the wagon" after a few weeks. "You have to find something that's sustainable for you," Dr. Franada adds.

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