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The Olive Oil Hunter News #50

Posted on by The Olive Oil Hunter

Calabrian Pumpkin Soup Recipe, Spotlight on Croutons, Benefits of Homemade Meals and How to Set Achievable Goals for Exercise

As still-warm days give way to cooler evenings, my kitchen turns into “soup central.” Add a salad, and dinner’s ready. This week’s recipe is a twist on the traditional squash soup, and it comes from one of my favorite places in the world, Calabria, in the southernmost part of Italy—picture the big toe of the boot. I like to top it with fresh croutons, so I’m also sharing my easy recipe for making your own. This fits right in with a new study on the health advantages of eating homemade meals as much as possible. There’s also a new finding to help you reach exercise goals, important at this time of year, when you may be spending less time outdoors and more time on the couch!

CALABRIAN PUMPKIN SOUP

  • Calabrian Pumpkin Soup Recipe with Homemade Croutons Calabrian Pumpkin Soup

    Simple but sublime is the pumpkin soup my Merry Band of Tasters and I were served when visiting the Librandi family, one of Calabria’s outstanding olive oil producers. “Mama” Librandi shared the recipe with me.

    Ingredients

    • 1 3-pound pumpkin or butternut squash, peeled, with seeds and membranes removed 
    • 2 medium Yukon Gold potatoes, peeled
    • 3 tablespoons extra virgin olive oil, plus more for serving
    • 2 tablespoons water 
    • Sea salt
    • Croutons for garnish (see the “Healthy Ingredient Spotlight” below) 

    Directions

    Step 1

    Using a sturdy knife, cut the pumpkin or butternut squash into roughly 1.5” cubes. Do the same with the potatoes.

    Step 2

    In a medium saucepan, combine the pumpkin, potatoes, the 3 tablespoons of olive oil, and the water. Cover and cook over medium-low heat, stirring occasionally, until tender—50 to 60 minutes.

    Step 3

    Transfer to a blender jar and purée until smooth (don’t fill the blender more than half full—work in batches if necessary). Salt to taste.

    Step 4

    Divide the soup between warmed soup bowls. Drizzle generously with additional olive oil, and garnish with croutons. 

    Yields 6 appetizer or 4 main course servings

Healthy Ingredient Spotlight: Quick Croutons to garnish homemade meals

Healthy Ingredient Spotlight

Quick Croutons

Packages of croutons aren’t just highly processed, but they also don’t taste all that terrific! Making your own is a snap, and you can customize them to the dish they’ll be used in—toss in rosemary, sage, or thyme for the Calabrian pumpkin soup or sprinkles of Parmesan and crushed red pepper flakes for Caesar salad. Here’s my simple technique: Take two or three slices of hearty day-old bread or baguette and rub all sides with a halved garlic clove. Cut the bread into uniform cubes and place them on a baking sheet that will be big enough to hold them in a single layer. Sprinkle them with extra virgin olive oil, your choice of herbs and/or cheese, sea salt, and freshly ground black pepper, and toss well. Spread them out and bake in a preheated 400°F oven until browned and crispy, between 10 and 15 minutes. Keep your eye on them so they don’t burn. 

Healthy Kitchen Tip: Storing Squash

Healthy Kitchen Nugget

Storing Squash

One of the many things I love about pumpkins and squashes is the long shelf life their thick skins give them. The best way to store them is in a cool, dry location, like a pantry cabinet, where they’ll keep for up to three months. So, when you see them at the store or farmer’s market, stock up on a few different varieties and have fun experimenting with recipes. Hint: They’re a great alternative to sweet potatoes, and roasting will bring out extra sweetness. 

For Your Best Health: Homemade meals and your health

For Your Best Health

Home for Dinner

A study published in the Journal of the Academy of Nutrition and Dietetics looked at the eating habits of 35,000 Americans over the course of 15 years and found new evidence that eating more homemade meals you make yourself leads to better health. Mortality rates among those who dined out two or more times per day were 50% higher than for people who ate out less than once a week. 

“Emerging, although still limited, evidence suggests that eating out frequently is associated with increased risk of chronic diseases, such as obesity and diabetes and biomarkers of other chronic diseases,” explained lead investigator Wei Bao, MD, PhD, assistant professor in the department of epidemiology at the College of Public Health of the University of Iowa in Iowa City. “This is one of the first studies to quantify the association between eating out and mortality.” 

The takeaway from the researchers: “Frequent consumption of meals prepared away from home may not be a healthy habit. Instead, people should be encouraged to consider preparing more meals at home.” While findings based on questionnaires and personal recall have limitations, cooking for yourself certainly puts you in control, enabling you to focus on the best ingredients including fruits and veggies, heart-healthy extra virgin olive oil, and whole grains. 

Fitness Flash: Setting Achievable Exercise Goals

Fitness Flash

Setting Achievable Exercise Goals

Need a boost to get on track with exercise? A study done at the University of Pennsylvania and published in JAMA Cardiology found that when you set your own goals (as opposed to having someone else—a trainer, a doctor, or even an exercise buddy—do it for you) and take steps to meet them right away, you’re more motivated to follow through with them and create lasting change.  

Then the question becomes how to create the right goals for you. Start by choosing an activity you like that fits your lifestyle—swimming is great, but if you don’t have regular access to a pool, it won’t be achievable. Your choice should also fit into your daily routine. Begin at an intensity that matches your ability—if you don’t yet exercise regularly, walking daily is great. Go easy at first, and then pick up the pace as you improve. And if it helps with motivation, create a reward system for yourself—maybe a new book or fresh flowers as you reach each goal.

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The Olive Oil Hunter News #49

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Cheesy Smashed Potatoes with Mojo Colorado Recipe, Spotlight on Paprika, Benefits of Plant-based Diet and New, Fashion-Forward Heart Monitors

I love to take classic recipes to the next level with a tasty twist, and this week I’m adding pizzazz to twice-cooked potatoes. One of the special ingredients for this upgrade is pimentón, Spanish smoked paprika, a spice you’ll use often once you add it to your pantry. Speaking of smart additions, a new study on brain health and nutrients offers suggestions for fruits and vegetables to include in your diet—along with the benefits of olive oil, these foods can make a difference in cognitive skills. And for those who need to monitor their heart rate, an amazing new category of wearables is on the horizon.

CHEESY SMASHED POTATOES WITH MOJO COLORADO

  • CHEESY SMASHED POTATOES WITH MOJO COLORADO AND PAPRIKA Cheesy Smashed Potatoes with Mojo Colorado

    Mojo colorado is a classic red chile sauce from Spain’s Canary Islands. Great on smashed potatoes, it’s also wonderful as an accompaniment to anything you cook on the grill—meat, fish, or veggies.

    Ingredients

    For the mojo colorado:

    • 1 red bell pepper
    • 2 tablespoons pimentón
    • 1 small, fresh, hot red chile, stemmed, seeded, and roughly chopped
    • 3 cloves garlic, roughly chopped
    • 3 tablespoons red wine vinegar
    • 3 tablespoons extra virgin olive oil
    • 1/2 teaspoon ground cumin
    • 1/2 teaspoon kosher or sea salt or to taste
    • 1/4 cup water

    For the potatoes:

    • 8 medium Yukon Gold potatoes, skin on
    • 3 tablespoons extra virgin olive oil, divided
    • Coarse kosher or sea salt
    • 1/2 cup coarsely grated Manchego cheese
    • 1/2 teaspoon pimentón

    Directions

    Step 1

    Make the mojo colorado: Char the bell pepper over a gas burner or under a broiler until it is blackened and blistered on all sides. Peel, stem, seed, and tear it into several pieces. Place in a blender jar with the other sauce ingredients, and blend until smooth. Add more salt if needed or water to thin. Set aside.

    Step 2

    Bake the potatoes: Preheat the oven to 375°F. (If you used your broiler to roast the pepper, let the oven cool to 375° before continuing the recipe.) Use 1 tablespoon of olive oil to coat a baking dish large enough to accommodate the potatoes. Bake the potatoes until they are soft when pierced with a knife or a bamboo skewer, 45 minutes to 1 hour. Remove from the oven and gently smash each potato with the back of a large spoon. Drizzle with the remaining 2 tablespoons of olive oil, then season with salt. Top with the grated Manchego cheese and dust with pimentón. Return to the oven for 15 minutes.

    Step 3

    Drizzle with the mojo colorado before serving.

    Yields 4 to 6 side-dish servings.

Healthy Ingredient Spotlight: Paprika

Healthy Ingredient Spotlight

Head to Spain for Paprika

As members of the Fresh-Pressed Olive Oil Club know, I’m a big fan of pimentón, the uniquely Spanish spice made from peppers exclusively grown in La Vera, in the province of Cáceres. Very different from Hungarian paprika, its distinctive flavor comes partly from the climate and partly from a unique, centuries-old smoking process. (It’s pimentón that gives the region’s famed chorizo and other pork products their special flavor and color.) Just as you might have both half-sharp and sweet paprika, you’ll want to create a collection of sweet pimentón dulce, medium-hot pimentón agridulce, and the hottest choice, pimentón picante.

Healthy Kitchen Tip: How to Grate Cheese

Healthy Kitchen Nugget

Grated Cheese Simplified ​

There’s no doubt that the grating blade of a food processor makes shredding cheese a snap. But what’s old is new again—the box grater. I find it takes less time to shred a hunk of cheese on its largest holes than to cut wedges of cheese to fit in the mouth of the processor’s feed tube, not to mention washing the bowl and all the other parts. Place a sheet of parchment or wax paper under the box grater to catch all the shreds, and make sure the cheese you’re grating is very cold—no matter how you grate it, cheese at room temperature will clump.

For Your Best Health: Homemade meals and your health

For Your Best Health

Pass the Produce ​

You already know that many of the benefits of olive oil come from its phenolic compounds, which include phenols and flavonoids. A new study published in the journal Neurology demonstrated that people who eat a diet with foods high in flavonoids can lower their risk of cognitive decline by 20%. Flavonoids are powerful antioxidants naturally found in plants, and not getting antioxidants likely contributes to cognitive decline as we age.

The researchers looked at several types of flavonoids and found that flavones and anthocyanins may have the most protective effect. Think of them as powerhouses to prevent thinking skills from declining as you get older. Flavones—found in some spices, red chile peppers, and yellow or orange fruits and vegetables—had the strongest protective qualities and were linked to a 38% reduction in risk of cognitive decline—the equivalent of being three to four years younger in age. Anthocyanins—found in blueberries, blackberries, and cherries—were associated with a 24% reduced risk of cognitive decline.

“Our results are exciting because they show that making simple changes to your diet could help prevent cognitive decline,” said study author and Harvard professor Walter Willett, MD, DrPH. “The people in our study who did the best over time ate an average of at least half a serving per day of foods like orange juice, oranges, peppers, celery, grapefruits, grapefruit juice, apples, and pears…While it is possible other phytochemicals are at work here, a colorful diet rich in flavonoids—and specifically flavones and anthocyanins—seems to be a good bet for promoting long-term brain health. And it’s never too late to start, because we saw those protective relationships whether people were consuming the flavonoids in their diet 20 years ago or if they started incorporating them more recently.”

Fitness Flash: Heart Monitors

Fitness Flash

Heart Monitors Go Fashion-Forward ​

There’s a new twist on the expression “wearing your heart on your sleeve.” Scientists at Rice University and the University of Pennsylvania have developed “smart clothing” that uses conductive nanotube thread capable of taking a continuous electrocardiogram, or EKG, as you wear it. The fibers, which were sewn into athletic wear, proved to be just as conductive as metal wires but washable, comfortable, and far less likely to break when you move and exercise. What’s more, the garment proved better at gathering data than a standard chest-strap monitor and even slightly better than a traditional EKG. The fibers provide steady electrical contact with the skin and also act as electrodes to connect with electronics like Bluetooth transmitters to relay data to a smartphone or to connect to a Holter monitor that can be stowed in a user’s pocket, explained lead author Lauren Taylor at Rice. This could be an important tool for detecting heart rhythm problems and other issues and help people with heart concerns stay in a safe zone when exercising. Plans are underway to refine the design so that it has more surface area to contact the skin.

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The Olive Oil Hunter News #48

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Concord Grape and Olive Oil Harvest Cake Recipe, Spotlight on Concord Grapes, The Power of Pistachios and Naps

When I was growing up, my grandparents had several Concord grapevines. I loved to pick the deep-purple clusters and wished I could have them all year-round. Since early fall is the only time they’re available, I’ve always been excited for this season. The Concord grape and olive oil harvest cake I’m sharing with you in this week’s newsletter also includes one of my favorite nuts—pistachios—and, of course, extra virgin olive oil. Members of the Fresh-Pressed Olive Oil Club can use any of their selections for this recipe, but a bold and fruity choice is wonderful with the fruit and nuts. You’ll love this cake with a scoop of ice cream for dessert or on its own for breakfast the next day…if you have any left!

CONCORD GRAPE AND OLIVE OIL HARVEST CAKE

  • CONCORD GRAPE AND OLIVE OIL HARVEST CAKE Concord Grape and Olive Oil Harvest Cake

    This cake includes one of my favorite nuts—pistachios—and, of course, extra virgin olive oil. You’ll love this cake with a scoop of ice cream for dessert or on its own for breakfast the next day…if you have any left!

    Ingredients

    • 3/4 cup cake flour
    • 1-1/2 teaspoons baking powder
    • Pinch of salt
    • 1 cup Concord grapes
    • 1/2 cup unsalted, shelled pistachios
    • 4 tablespoons confectioner’s sugar
    • 2 large eggs
    • 1 cup sugar, divided
    • 1 teaspoon vanilla extract
    • 1/2 cup extra virgin olive oil
    • 4 large egg whites
    • 1 tablespoon sanding sugar (optional)

    Directions

    Step 1

    Preheat your oven to 350ºF. Line the bottom of a 9″ springform pan with parchment paper, and lightly coat it with baking spray. In a large bowl, whisk together the flour, baking powder, and salt. Over another large bowl to catch the juice, slice the grapes in half and remove and discard the seeds; set aside.

    Step 2

    In a food processor, pulse the pistachios with the confectioner’s sugar until powdery. Add the 2 whole eggs, 3/4 cup of the sugar, and the vanilla extract, and then pulse about 6 times to incorporate the ingredients. Add half of the flour mixture, then the olive oil, and then the remaining flour mixture, pulsing a few times between each addition. Transfer the batter to the bowl you used for the flour, and fold in any juice that’s collected in the bowl of grapes.

    Step 3

    In a clean, large bowl, whisk the egg whites on a low speed until foamy, add the remaining 1/4 cup of sugar, and whip at high speed until stiff peaks form. Fold a large spoonful of the beaten whites into the batter to lighten the mixture. Then gently fold in the remaining egg whites, being sure to incorporate the batter at the very bottom of the bowl. Transfer the batter to the prepared pan, smoothing the top, and then sprinkle on the grapes and, if you’re using it, the sanding sugar. Bake for 50 to 60 minutes, until there’s no wobble in the center and a knife used to test comes out clean. Cool on a rack for 10 minutes, and then release the sides of the pan. Serve at room temperature.

    Yields 10-12 servings

Healthy Ingredient Spotlight: Concord Grapes ​

Healthy Ingredient Spotlight

Concord Grapes ​

Just as deeply colored berries have amazing and healthful antioxidants, so do deeply colored grapes. In fact, a study in the journal Antioxidants that compared Concord, purple, red, and green grapes found that the Concord and the purple grapes had the highest concentration of antioxidants. What’s more, of all the grapes, the Concords had the most not just in their skins, but in their pulp as well. This—and their wonderful intense flavor—makes having to deal with those little seeds worth the trouble.

Healthy Kitchen Tip: Concord Grape Shopping Smarts ​

Healthy Kitchen Nugget

Concord Grape Shopping Smarts ​

Look for bunches with dark blue-purple grapes and a dusty “bloom,” or light whitish finish—this is a natural protectant. It’s common to find a few grapes on any given bunch that haven’t ripened and are still green. Just discard them because they’ll be sour. Store Concord grapes, unwashed, in the crisper drawer of your fridge for up to two weeks; rinse before eating or prepping them. They also freeze well and make an icy treat if you eat them without thawing.

For Your Best Health: Pistachio Power ​

For Your Best Health

Pistachio Power ​

Whenever I read studies about how healthful nuts are, I typically think of walnuts and almonds, but according to a report in the journal Natural Product Research, pistachios pack an enviable nutrient punch, making them a great, guilt-free snack. “Compared to other nuts, pistachios have a lower fat and caloric content, and contain the highest levels of unsaturated fatty acids, potassium, γ-tocopherol [vitamin E], phytosterols, and xanthophyll carotenoids, all substances that are well known for their antioxidant and anti-inflammatory actions.” More details come from a review of pistachios in the journal Nutrients. “Pistachios are also a good source of vegetable protein, with an essential amino acid ratio higher than most other commonly consumed nuts…The amount of total carbohydrates is low to moderate, but they are richer in fiber than other nuts with a 10% by weight of insoluble forms and 0.3% of soluble forms…This complete and diverse set of micronutrients and macronutrients means that pistachio nuts are potentially one of the more health-promoting foods.” They also help you feel full, so you’re less likely to overeat.

When it comes to taste, I especially adore pistachios from Turkey, available from many online purveyors, as well as the Bazzini brand (bazzininuts.com). In Sicily, I fell in love with the pistachios from Bronte, the village on Mount Etna, where they’re called “green gold”—it’s possible to buy them online at gustiamo.com, but they are quite an indulgence at more than $40 per half-pound!

For convenience when cooking, buy raw, shelled kernels. With a few pulses in the food processor, you can turn them into pistachio flour for cakes or pistachio paste for cake or candy fillings. For the smoothest paste, blanch raw pistachios for two minutes in boiling water, drain them, and use a kitchen towel to rub off the skins. Whether or not you skin them, you can toast them for a few minutes in a low-temperature oven or a dry skillet to bring out their flavor. Pre-roasted pistachios typically have a bit of salt, so they’re trickier to use in sweet recipes (you may be able to simply omit any other salt listed in the ingredients). Nuts.com is a great source for both raw and roasted pistachios.

Fitness Flash: A New Look at Naps ​

Fitness Flash

A New Look at Naps ​

A study in the journal Sleep has found that while taking a nap can be a bit helpful, it can’t replace missed sleep. Researchers from Michigan State University tested whether napping could compensate for the cognitive deficits—such as the ability to think clearly—linked with sleep deprivation. “We found that short naps of 30 or 60 minutes did not show any measurable effects,” said Kimberly Fenn, PhD, an associate professor and director of the Sleep and Learning Lab. But there was a positive. Napping does get you some “slow-wave sleep,” considered the most important sleep stage. This can reduce the number of mistakes you make when you’re sleep deprived. The research noted that every 10-minute increase in slow-wave sleep can reduce errors by about 4%, an amount that sounds small but could make a big difference, especially for people in professions that require life-and-death decision-making—think doctors and police officers.

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The Olive Oil Hunter News #47

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Garden Pasta alla Hermes Recipe, Spotlight on Gluten-Free Pasta, Benefits of Green Foods and Canned Tomatoes, Plus Boosting Your Brain

The tomato purée we used in this recipe is called passata and you can find it at larger supermarkets or online. In a pinch, you can use high-quality canned crushed tomatoes like the San Marzano variety. If you have a bounty of fresh tomatoes from your garden or farmers’ market, as a variation chop them and add to the pan along with the other vegetables, omitting the jarred sauce. I love it in all these ways!

GARDEN PASTA ALLA HERMES

  • GARDEN PASTA ALLA HERMES WITH TOMATOES Garden Pasta Alla Hermes

    My Merry Band of Tasters and I were treated to this recipe at the Di Mercurio family’s farm in Italy after an olive harvest, and master miller Duccio Morozzo and I liked it so much we decided to recreate it back in his Roman kitchen.

    Ingredients

    • 1/4 cup extra virgin olive oil, plus more for drizzling
    • 1/2 red bell pepper, stemmed, seeded, and diced
    • 1/2 small eggplant, stemmed, peeled, and diced
    • 1/2 small zucchini, stemmed and diced
    • 1 small red onion, peeled and diced
    • Coarse sea salt
    • 8 ounces dry rigatoni
    • 3 cups tomato purée or crushed tomatoes
    • Parmigiano-Reggiano for serving
    • Crushed red pepper flakes for serving
    • Basil leaves for garnish

    Directions

    Step 1

    Pour the 1/4 cup of olive oil into a cold saucepan. Add the bell pepper, eggplant, zucchini, onion, and a pinch or two of salt. Sauté the vegetables until they’re soft and cooked through, 10 to 12 minutes. Meanwhile, bring a large pot of salted water to a boil, add the pasta, and cook until al dente according to the package directions.

    Step 2

    Stir the tomato purée into the vegetables and simmer over medium-low heat for 5 minutes.

    Step 3

    Purée the sauce with a stick blender until it’s fairly smooth. Season with additional salt, if desired. Drain the rigatoni and add to the sauce. Gently stir to combine. Transfer to a warmed shallow bowl and serve with grated Parmigiano-Reggiano, red pepper flakes, and extra olive oil for drizzling. Garnish with basil as desired.

    Yields 4 lunch or 2 dinner servings.

Healthy Ingredient Spotlight: Gluten-Free Pastas with tomatoes

Healthy Ingredient Spotlight

Gluten-Free Pastas Get Creative ​

You don’t have to be on a gluten-free diet to reap the benefits of vegetable- and legume-based pastas. You’ll not only skip the refined flour, but also get a nutrient boost depending on the type you choose, and some are made from a single ingredient—no fillers or other additives. Yellow pea pasta, introduced last year by Zenb, delivers 17 grams of protein and 11 grams of fiber in a three-ounce serving. Black soy bean pasta from O the Only Bean has 25 grams of protein and 10 grams of fiber in just two ounces. There are also pastas made from chickpeas and other lentils, cauliflower, and cassava, a vegetable that has a wheat-like taste.

Healthy Kitchen Tip: Canned Tomatoes ​

Healthy Kitchen Nugget

Canned Goodness ​

Canned tomatoes are one of the most versatile foods to keep in your pantry, and I always have a selection on hand. Tomato purée is great for making smooth sauces, while crushed tomatoes will give your dishes more texture. Whole peeled tomatoes are excellent for slow-cooked sauces, especially meat-based ones. Diced tomatoes are perfect for a fast salsa or when you want to add more texture to a cooked dish—no cutting required and they hold their shape. And, of course, don’t forget tomato paste for adding sweet richness and concentrated taste.

For Your Best Health: Go-To “Green” Foods like tomatoes

For Your Best Health

Go-To “Green” Foods

A landmark study from University of Michigan researchers, published in the journal Nature Food, has ranked more than 5,800 foods by how much they negatively or positively impact both our health and the environment. The researchers used a new epidemiology-based nutritional index, the Health Nutritional Index, or HENI, which they developed in collaboration with nutritionist Victor Fulgoni III from Nutrition Impact LLC. HENI calculates the net beneficial or detrimental health burden of a serving of food in terms of minutes of healthy life. To create their rankings, they also factored in 15 dietary risk factors and disease burden estimates and nutrition profiles of foods from the What We Eat in America database of the National Health and Nutrition Examination Survey. Foods with positive scores add healthy minutes of life, while foods with negative scores are linked to outcomes that can be detrimental to health. As just one example, eating a hot dog could cost you 36 minutes of healthy life, but eating a serving of nuts instead could help you gain 26 minutes of healthy time alive.

They also classified food choices according to three color zones: green, yellow, and red. Green represents foods we should eat more of and that have low environmental impacts, with nuts, fruits, field-grown vegetables, legumes, whole grains, and environmentally raised seafood topping the list. As many other health studies have found, processed meats top their list of red foods, which also includes many red meats as well as seafood raised and/or harvested using unhealthy practices. In terms of the big picture, they found that substituting 10% of daily calories from red foods with the aforementioned green foods could reduce your dietary carbon footprint by one-third and let you gain 48 minutes of healthy minutes per day.

As with most food decisions, the researchers advise making balanced choices because nutritionally beneficial foods might not always generate the lowest environmental impacts, and vice versa. You can read a summary of the study at Futurity.org.

Fitness Flash: More Brain Boosts ​

Fitness Flash

More Brain Boosts ​

Building on the link between better cognitive function and engaging in mentally stimulating activities, physical exercise, and positive social interactions, researchers have found that one form of social interaction in particular—having someone in your life who you can count on to listen to you when you need to talk—can improve what’s called cognitive resilience. This is a measure of the brain’s ability to function better than it should in view of one’s physical aging. The new study, published in JAMA Network Open, found that people with “listener availability” had higher total cerebral volume, which is associated with greater cognitive resilience.

“We think of cognitive resilience as a buffer to the effects of brain aging and disease,” said lead researcher Joel Salinas, MD, assistant professor of neurology at the New York University Grossman School of Medicine and a member of the neurology department’s Center for Cognitive Neurology. “This study adds to growing evidence that people can take steps, either for themselves or the people they care about most, to increase the odds they’ll slow down cognitive aging or prevent the development of symptoms of Alzheimer’s disease—something that is all the more important given that we still don’t have a cure for the disease.”

Dr. Salinas added that while Alzheimer’s usually affects older people, the results of this study show those under 65 would benefit from this form of social support. For every unit of decline in brain volume, individuals in their 40s and 50s with low listener availability had a cognitive age that was four years older than those with high listener availability. “These four years can be incredibly precious. Too often we think about how to protect our brain health when we’re much older, after we’ve already lost a lot of time decades before to build and sustain brain-healthy habits,” he explained. “But today, right now, you can ask yourself if you truly have someone available to listen to you in a supportive way, and ask your loved ones the same. Taking that simple action sets the process in motion for you to ultimately have better odds of long-term brain health and the best quality of life you can have.”

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