Blueberries are proven boosters for the brain

Cheer the blues: Blueberries are at their peak (in fact, in the U.S. July has been designated National Blueberry Month), so now is the perfect time to indulge in something good, for your taste buds and your brain.

In a recent study, participants who consumed 15 to 21 ounces of blueberry juic

e daily for 12 weeks showed significant improvement on learning and memory tests, says Robert Krikorian, associate professor of clinical psychiatry at the University of Cincinnati and the lead author of the study.

Eating a cup of berries three to five times a week would provide the same benefits, Krikorian says.

Grab the salad tongs: People with diets rich in vegetable-oil-based salad dressing, tomatoes, leafy greens, fish, poultry and nuts — and low in red meat and dairy — may cut their risk of Alzheimer’s disease by almost 40 percent, a 2010 study at Columbia University shows.

Fly the comfy skies: Even if you’re stuck with the middle seat, a few in-flight stretches can stave off tightness, says Elisabeth Halfpapp, a yoga and fitness instructor and executive vice president of mind-body programming at Exhale spa in New York.

1. Press your right elbow on a fold-out tray for five seconds, with your elbow close to your chest and your right hand on your right shoulder. Repeat on left side.

2. Interlace your fingers and reach overhead, palms up. Lean left and then right.

3. Raise your right knee, flex and point foot, and then move it in a circle. Repeat with your left leg.

Swap the gym for the garden: Instead of weeding on your hands and knees only, shift now and then to a squat, says Bunny Guinness, co-author of “Garden Your Way to Health and Fitness.” You’ll strengthen your legs.

Outwit sugar: Here’s an easy guideline: Cut back on packaged foods and drinks that list sugar in the first four ingredients. Cereals, barbecue sauces and sports drinks are common culprits, says Tara Gidus, a registered dietitian, who works with professional athletes. And be familiar with sugar’s aliases, including fructose, dextrose and corn syrup.

Find your old cleats: Women who took up soccer as exercise were more likely to stick with the routine for two years than women who started jogging, according to a 2007 study at the University of Copenhagen. Being part of a team gave the soccer players a social boost that inspired them to stay active.

Fire up dessert: Peaches, plums, mangoes and figs caramelize beautifully on the grill, says Jennifer Aaronson, food editor at Martha Stewart Living. They’re also naturally sweet, so you’ll be eating dessert while working more fruit into your diet.

Put your feet in the sand: Walking or running on the beach is more invigorating than a stint on the treadmill, and it burns more calories. “The uneven surface means an increased challenge to your body,” says Christa Bache, a personal trainer and exercise physiologist in New York.

Enjoy pop culture: In addition to being rich in fiber, popcorn is a good source of antioxidants called polyphenols. Keep the snack healthy by using an air popper and drizzling with olive oil instead of butter.

Pack good health: The first step toward a great vacation is staying well. Michele Barry, senior associate dean of global health and director of global health programs in medicine at Stanford University, suggests taking these items along with your sunscreen:

1. Insect repellent with 35 percent DEET. (The higher the percentage, the longer it stays on your skin.)

2. One percent hydrocortisone cream to treat rashes, especially if you’ll be in contact with plants.

3. Medicine for intestinal illness, such as over-the-counter loperamide. Many bacteria have become resistant to traditional drugs, Barry says. Azithromycin, a prescription antibiotic, might be in order if you’ll be far afield.

Address questions to Ask Martha, care of Letters Department, Martha Stewart Living, 601 W. 26th St., Ninth floor, New York, NY 10001. Send email to mslletters@marthastewart.com.