5 of the Best Ways to Keep Kids Healthy During the Holidays
- Keith Rowe
Of the many responsibilities parents have during the holiday season, making sure their kids are safe and healthy is among the most important. But with the demands of holiday shopping, wrapping gifts, making travel plans, preparing the big holiday meals, and putting up decorations, it’s easy to overlook some of the basics, like making sure your kids are getting proper nutrition. Unfortunately, the holidays are a time of the year where maintaining a healthy diet can be extremely challenging.
Holiday feasts often come with a variety of unhealthy menu selections, especially desserts, which are loaded with fat and sugar. Since sugar weakens the immune system (which increases the chances of getting sick) be sure to closely monitor your children’s sugar intake.
Getting proper physical exercise is usually a challenge when it starts getting colder outside. Winter months also have reduced hours of sunlight, so maintaining optimal vitamin D levels is crucial in staving off sickness. With longer lines and shorter days, another area of life that can suffer from the busyness of the seasons is sleep.
With so many things to consider during this hectic time of the year, here are some practical ways to keep your kids healthy during the winter months.
5 Ways to Keep Your Kids Healthy for the Holidays
Eat from the Rainbow
This does NOT mean Skittles or jelly beans. It means teaching your children to eat healthy fruits and vegetables in assorted colors, such as blueberries, spinach, pomegranates, yellow squash, and red bell peppers, at every meal. Challenge your kids to eat meals that consist of every color of the rainbow… And don’t forget to set the example!
Disguise Healthy Snacks
Even the pickiest kids are more likely to try new foods when they’re disguised as boats, cars, butterflies, or cows. Learn how you can make a healthy penguin snack.
Get Nutritional Support
Studies have shown that an alarmingly high percentage of children eat less than the minimum daily allowance of many essential nutrients and that modern foods don’t meet children’s needs for those nutrients. Adding an expertly designed multivitamin/mineral supplement to your kids’ diet can help provide the nutritional support they need. BrainMD’s Kids’ NeuroVite Chewables were designed to bridge any nutritional gaps and take the guesswork out of which multivitamin to use for your kids. Our science-based formulation provides generous amounts of nutrients to support the brain’s maturation over the long term. Children LOVE the taste of the orange-flavored penguin chewables which are free from sugar, dairy, gluten, wheat, eggs, and artificial colorings or flavorings.
Bundle Up
It’s common for kids to forget to put on a jacket or hat when rushing outside for a fun activity. Ensure that your kids stay warm by dressing them in layers. Also, monitor their time to make sure they don’t stay outside too long or after dark when temperatures can rapidly plummet.
Indoor Activities
Instead of sitting around the TV all day, get up and do a fun activity inside your house. There are many ways to get the blood flowing without facing the elements or contracting pneumonia. Examples of indoor activities are musical chairs, scavenger hunts or hula hoop contests.
Managing everyday stress and balancing your life will allow you to fully enjoy the seasons and focus on what matters most…your friends and family. Implementing these strategies can help keep you and your kids happy and healthy during the holidays.
For a complete list of Dr. Amen’s brain healthy supplements, visit the online store at BrainMD.
Meet Our Expert
Dr. Parris Kidd
Dr. Parris Kidd, Ph.D., is a pioneering authority in nutritional medicine with a background in zoology and cellular biology from UC Berkeley. His work includes influential research on brain nutrients like PS and GPC, award-winning supplement formulations, and extensive publications. Formerly Chief Science Officer at leading supplement companies, Dr. Kidd is widely respected for his contributions to nutritional science and his commitment to integrity.
Meet the Author
Keith Rowe
Keith has been a member of the BrainMD team for the past 7 years. Serving as copywriter and editor, he has written 400 blogs and has been involved with the launch of 32 new supplements. He takes many BrainMD supplements daily and his favorite is Neuro-C Vitamin C due to its efficacy and energizing citrus flavor.
Head injuries, ranging from mild concussions to severe traumatic brain injuries (TBI), can have a negative effect on mental and physical health. Whether the result of a sports injury, vehicle accident, or fall, head injuries can have a lasting impact on an individual’s quality of life.
A common question many people have is: Can the brain be repaired over time?
Let’s explore the brain’s capacity for recovery, the factors influencing rehabilitation, and some practical ways to prevent head injuries.
Can the Brain Recover from a Head Injury?
Once a head injury has occurred, recovery becomes complex and highly individualized process. The degree of recovery often depends on the extent of the damage.
• Mild Injuries: For individuals with mild head injuries, such as minor concussions, the brain can often fully recover, especially if proper care is taken early on. However, it’s important to closely follow medical advice, get adequate rest, and avoid risky behaviors and activities that might reaggravate or worsen the condition.
• Moderate to Severe Injuries: For moderate to severe head injuries, full recovery is less certain. While some brain functions may be restored soon after the event, others may only slightly improve over an extended period. Individuals who experience partial recovery may still have an acceptable quality of life. However, those who’ve experienced significant brain injury may never recover to the level of pre-trauma functionality.
So, what allows the brain to rejuvenate from injury? One of the main factors involved in brain recovery is neuroplasticity.
What Is Neuroplasticity?
One of the most fascinating aspects of the brain is its ability to adapt and repair itself after an injury, due to a process known as neuroplasticity.
Neuroplasticity refers to the brain’s capacity to reorganize and form new neural connections in response to injury. This means that if one part of the brain is damaged, other parts may take over its functions. For example, if a region of the brain responsible for speech is injured, other areas may adapt and help regain the lost function over time.
Neuroplasticity can play a pivotal role in recovery from head injuries,¹ especially in the early stages.
Mechanisms of Brain Repair
While neuroplasticity is a central mechanism in brain repair, other factors also may contribute to the recovery process. Some of these include:
Neurogenesis is the process by which new neurons (brain cells) are created. In certain regions of the brain, like the hippocampus (responsible for memory and learning), neurogenesis can help replace damaged cells and promote recovery.
Synaptic Plasticity refers to the strengthening or weakening of synapses (the connections between neurons). When the brain experiences an injury, synaptic plasticity can help reestablish lost connections or enhance existing ones, improving cognitive function.
Glial Cells provide support and protection for neurons. After an injury, glial cells can help in the repair process by removing debris,² reducing inflammation, and facilitating the regeneration of neural pathways.
Factors That Influence Brain Recovery
Many things can affect the brain’s recovery process, including:
• Age: Younger brains tend to recover more quickly and completely than older brains, due to their more robust neuroplasticity and neurogenesis capabilities.
• General Health: A person’s overall physical and mental health can significantly impact the recovery process. Factors such as nutrition, exercise, sleep, and stress levels all can play vital roles in recovery.
• Early Intervention: The sooner a person receives appropriate care and rehabilitation, the better their chances of recovery. Early intervention – including physical therapy, cognitive rehabilitation, and nutritional support – may help accelerate the healing process.
• Severity and Location of Injury: The severity of the injury and the area of the brain affected are crucial factors in determining recovery. Injuries to critical areas responsible for motor skills, speech, or memory may have greater long-term effects than injuries to other regions.
General Timeline and Expectations for Recovery
The timeline for brain recovery can vary widely depending on the severity of the injury:
Mild Concussions: Most individuals with a mild concussion may experience noticeable recovery within 7-10 days, provided they get plenty of rest and avoid activities that could further exacerbate their condition.
Moderate to Severe Head Injuries: It may take months, or even years, to recover from moderate to severe TBIs. While some individuals may experience significant improvements in the short-term, others may face long-term challenges. Rehabilitation strategies – such as physical, occupational, and speech therapy – may be recommended for months or years after the injury.
In many cases, brain recovery is a slow and ongoing process. It’s essential for patients to set realistic expectations and remain patient while actively participating in their recovery plan.
5 of the Best Ways to Prevent a Head Injury
Preventing brain injury should be a top priority for anyone who has experienced a head injury in the past or who is at risk of sustaining one. Here are some practical tips to help reduce the risk of sustaining a head injury:
1. Wear Protective Gear
If you participate in sports or activities with a risk of head injury, such as cycling, football, or skiing, always wear the appropriate protective gear (e.g., helmets, mouthguards, etc.). If you have kids, you might consider steering them away from high-risk sports and toward brain healthy ones instead.
2. Follow Safety Protocols
Always adhere to safety guidelines, whether on the job, in sports, or during recreational activities. Avoid risky behaviors that could lead to falls or accidents.
3. Monitor Symptoms
After a head injury, closely monitor for symptoms such as headaches, dizziness, or confusion, and seek out prompt medical care if needed. Early detection of these symptoms may help prevent further damage.
4. Take Time to Recover
Don’t rush back into physical activities after an injury. It’s important to give the brain time to rest and rejuvenate. Gradually ease back into activities and listen to your body for signs that you’re overdoing it.
5. Maintain Overall Health
Good nutrition, regular physical activity, adequate sleep, and stress management can all contribute to better brain health and a quicker recovery.
Recovery is a Journey
The brain is an incredibly resilient organ. While complete restoration from a head injury isn’t always possible, the potential for recovery is substantial. Neuroplasticity allows the brain to reorganize and form new connections, which can significantly aid in the recovery process.
By understanding the brain’s restorative mechanisms and taking proactive steps to prevent head injuries, individuals can better navigate the recovery process and improve their long-term outcomes.
NOTE: Always consult with a healthcare professional for personalized advice and treatment plans tailored to your specific needs.
At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
References:
1. Zotey, V., Andhale, A., Shegekar, T., & Juganavar, A. (2023). Adaptive neuroplasticity in brain injury recovery: Strategies and insights. Cureus, 15(9), e45873. https://doi.org/10.7759/cureus.45873
2. Neumann, H., Kotter, M. R., & Franklin, R. J. M. (2008). Debris clearance by microglia: An essential link between degeneration and regeneration. Brain, 132(2), 288–295. https://doi.org/10.1093/brain/a
How many hours a day do you sit?
How often do you slouch in a chair or sofa?
How long have you had pain in your back?
Standard health checks may include your eyes (optometrist), teeth (dentist), skin (dermatologist), heart (cardiologist), or overall physical health (general practitioner). But how often do you consider your spine? Have you ever had chiropractic care, and if so, when was your last adjustment?
If you’re experiencing back pain, it might be related to issues with your spine. In fact, many health problems may be traced to the spine since each region of the spine is linked to different organs or body systems.
5 Spine Regions
The spine – or spinal column – is divided into five regions (from top to bottom): cervical, thoracic, lumbar, sacrum and coccyx.
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Cervical
This is structurally linked to the skull, neck, brain, mouth, and jaw. It protects the spinal cord as it emerges from the skull and supports the head’s movements.
Thoracic
This area of the spine is closely associated with the heart and lungs and provides support to the rib cage.
Lumbar
This area of the spine is associated with the abdominal organs and the lower back. It also supports the upper spine.
Sacrum
The sacrum is where the spinal column tapers off. It’s structurally associated with the pelvis, buttocks, feet, and sciatic nerve.
Coccyx
Also known as the tailbone, the coccyx is linked to the pelvis. It also helps with balance and stability when walking or running.
Both the sacrum and coccyx contain nerve roots that innervate the lower body.
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Spine Facts
The average adult spine consists of 33 vertebrae (bones that protect the nervous tissues of the spinal cord). It also has connections with over a hundred muscles, which is why it’s so flexible.
The spinal column is the body’s main structure enabling its upright posture. When healthy, it’s a strong framework that includes nerves, joints, bones, ligaments, muscles, and tendons. The spinal cord is the main route for nerve fibers that send and receive messages to and from the brain for all functions in the body.
The spine actually has a structural type of memory…its posture changes as it grows accustomed to how you stand and sit. That’s why undoing bad posture can be so difficult. The good news is that the spine can “remember” good posture, as well.
Aside from the common cold, back pain is the number one reason people visit their doctor. It’s also the leading reason why people miss work.
Most back pain is concentrated in the lower back. It’s estimated that 80% of people in the U.S. will experience back pain¹ at some point in their lives.
It’s important to establish healthy habits that can protect your spine and help you maintain good posture. Here are just a few…
Top 10 Tips for Supporting a Healthy Spine & Relieving Back Pain
1. Reduce Sitting Time
Over time, sitting at a desk (for work or school) may damage your spine…and ruin your posture. Prolonged sitting also can lower metabolic rate and increase the risk of blood pressure and weight issues.
Set a timer to remind you to take a break. It’s recommended that you stand for at least one minute every hour. Also, avoid sitting in the same position for more than 30 minutes.
2. Supportive Footwear
One of the best things you can do for the health of your spine is to wear comfortable, and supportive footwear. This is especially true if you frequently walk or jog.
Be sure the back of your foot is snug in the heel, but not too tight. For women, avoid wearing high heels, which can put added stress on the spine.
3. Exercise Your Core
The muscles in your abdomen (“abs”) and back are crucial to spine support. For many people, these muscles are weak and must be strengthened with exercise. Exercises that strengthen your core, neck, and back muscle groups will improve your spine health.
Doing daily stretches can help keep your vertebral discs flexible, lubricate your spinal and other joints, strengthen your muscles, and increase your overall flexibility. Also, many people enjoy yoga or other workout routines that involve stretching and movement.
4. Posture-promoting Chair
Sadly, many desk chairs don’t properly support the spine. This is especially true of older chairs that have worn padding or lean to one side. Invest in a desk chair that’s ergonomically suited for your body.
5. Stretch Your Hamstrings
If your hamstring muscles are tight, your lower back and sacroiliac joints might experience increased pain. It’s a good idea to stretch your hamstrings if you’ve been sitting for an extended period or if you’re preparing to engage in physical activity. Here are a few effective hamstring stretches² you can try.
6. Proper Lifting
Have you ever pulled a muscle or thrown out your back while lifting something? Maybe it wasn’t even a large or heavy object that caused the pain in your back. Maybe it was the way you lifted it.
There are correct and potentially injurious ways to lift something. Rather than bending over, keep your back straight and bend your knees; then, lift with your legs, not your back. This should reduce the strain on your back and help prevent a serious back injury.
Wearing a back brace is a good idea if you’re moving many heavy items. For large objects like couches or other pieces of furniture, be sure to enlist the help of others to do a team lift rather than a DIY approach that can lead to injury.
7. Get Restorative Sleep
Pain is a leading cause of sleeplessness. Inadequate sleep may prevent the body from properly healing, which may make back pain worse.
For proper spine support, sleep on a medium-firm mattress and place a pillow between your legs when sleeping on your side. This will help keep your hips aligned with the rest of your body. If you have difficulty falling asleep due to back pain, or any other reason, consider taking a natural sleep aid to ease you into a restful night’s sleep.
8. Release Your Endorphins
Endorphins are feel-good chemicals that the body produces. Endorphins can help block pain signals from registering in your brain. Acupuncture performed by a trained practitioner can release pleasant feeling endorphins and help with lower back pain.³
Aerobic exercise, meditation, deep breathing, and massage therapy also have been shown to increase endorphin levels in the body. A massage can loosen tight muscles, increase blood flow, and boost feelings of calm and well-being.
9. Stand Up
Many people use a standing desk, which can help maintain good posture and blood flow. It also helps prevent the slouching and spine alignment issues that can come from excessive sitting.
Another way to maintain good posture while working or studying is to get a treadmill desk. Walking at a very slow pace while you write or reply to emails can improve your focus and energy.
Caveat: standing too long (especially in one position) can put a strain on the lower back, joints, and feet, so take occasional breaks from standing.
10. Spine-friendly Nutrients
The spine is living tissue composed of a variety of cell types that require all the vitamins, essential minerals, and other nutrients the other organs need.
Some details on nutrients and your spine:
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Vitamin C
One of vitamin C’s many benefits is that it’s essential for making collagen, which is fundamental to the structure of the discs as well as the connective tissue matrix that forms bone.
Vitamin D
The body uses this vitamin to make a hormone that controls calcium absorption and its utilization to make bone as well as for maintaining muscle health.
Vitamin K
This vitamin helps ensure calcium is directed into bone and not into arteries and other soft tissues where it can cause damage.
Calcium
This mineral makes up the bulk of bone, and is needed for nerve transmission and muscle function.
Magnesium
Also essential for making strong bones, magnesium helps balance calcium in your body. It also helps protect against muscle spasms, which can make a minor spinal posture problem much worse.
Iron
This essential mineral is vital to the health of all our tissues. Iron is vital for the delivery of oxygen via hemoglobin, and for myoglobin, an oxygen-binding protein found in muscles.
Omega-3 Fatty Acids
Omega-3 EPA and DHA help maintain a healthy anti-inflammatory balance in the living bone tissue and nerves and muscles associated with the spine.
Phosphorus
This essential mineral works with calcium to form bone. It’s also needed to make energy.
Vitamin A
A vitamin crucial for forming and repairing all our tissues.
B Vitamins
The B vitamins, including folate and vitamin B12, are all important for bone, nerve, and muscle function.
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Keep A Healthy Spine in Mind
The spine provides the framework for your entire body and is connected to every vital system in your body. Keeping your spine strong, aligned, and free of blockages is important not only for your posture but for your overall health and well-being. If you’ve been experiencing back pain, seriously consider seeing a trained chiropractor or orthopedist.
A chiropractor can help correct spinal misalignments, which in turn may help relieve other bodily issues resulting from misaligned muscle and nerve groups connected to the spine. If you’ve never been to a chiropractor, or if it’s been a while since you’ve had an adjustment, consider making an appointment to have a chiropractor take a look at your spine.
Back pain can be resolved or lessened by using the resources available to you, including the self-help techniques we’ve listed above.
If you want to have a healthy spine, today and throughout your life, it's a good idea to practice these practical tips. We hope you feel a positive difference soon.
At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
References:
Vällfors, B. (1985). Acute, subacute and chronic low back pain: Clinical symptoms, absenteeism and working environment. Scandinavian Journal of Rehabilitation Medicine. Supplement, 11, 1–98. PMID: 3161177.
Sears, B. (2024, June 7). 6 easy hamstring stretches to do at home: Loosen tight hamstring muscles with these simple moves. Verywell Fit. https://www.verywellfit.com/
Trigkilidas, D. (2010). Acupuncture therapy for chronic lower back pain: A systematic review. Annals of the Royal College of Surgeons of England, 92(7), 595–598. https://doi.org/10.1308/003588410X12699663904196
It suddenly seems as though there’s a new coffee shop on every corner, selling highly caffeinated drinks packed with sugar and fat. As a society, we are going from drinking 1-2 cups of coffee a day to 1-2 cups – three or four times a day. It’s the new comfort food, especially in cold weather.
In order to make it in today’s fast-paced world, you’ve got to stay focused with plenty of energy – both physical and mental energy. It’s easy to see why your body craves caffeine in the short term, especially if you’re sleep-deprived and feeling down.
As energy levels dip because of an overstressed lifestyle, though, have you ever wondered what all that caffeine is doing to your brain?
Many people don’t know of an alternative to caffeine.
Negative Effects of Caffeine on the Brain
Granted, caffeine can lead to temporary increased alertness, and sports medicine research does promote it as an athletic performance enhancer under certain conditions. However, excessive caffeine every day also constricts blood flow to your brain¹ and many other organs.
A daily cup of joe probably isn't a problem, but more than 3-4 cups of caffeine, which is metabolized in your hard-working liver, may raise a few issues.
Adenosine is a chemical in the brain that causes drowsiness by slowing down nerve cell activity – and it’s the key to understanding caffeine dependence. When we are tired, adenosine triggers the brain to slow down so we will go to sleep and naturally rejuvenate our own brain function.
Caffeine blocks the effects of adenosine² by occupying the adenosine receptor sites and preventing the brain from seeing it. So even if you are tired and in need of sleep to revitalize brain chemistry, caffeine tricks the brain into thinking it is wide awake.
Additionally, caffeine causes the release of adrenaline from the adrenal glands, putting the body into a stressful fight or flight mode, whereby:
Your pupils dilate
Your heart beats faster
Blood vessels on the skin constrict to slow blood flow from cuts
Blood flow increases to working muscles
Blood pressure rises
Blood flow to the stomach slows
Your liver releases sugar into the bloodstream for extra energy
Muscles tighten up, ready for action
Caffeine also increases dopamine levels in the same way that amphetamines do. Dopamine is a brain neurotransmitter that activates the pleasure centers of the brain. While caffeine's effects are far less than amphetamines, it is a similar process.
Long-term Effects of Caffeine: Bad for Your Brain?
Excessive caffeine use is associated with serious dehydration (which can harm your body in numerous ways), added stress on your heart, high blood pressure, jitteriness and headaches.
Truth is, depending on your own body chemistry, when the effects of the caffeine wear off, you can actually feel fatigued and moody. So, you consume more caffeine to re-energize. Soon enough, you're hooked on the stuff – and it takes more and more to achieve that same feeling.
After years of studying brain scans at Amen Clinics, it is clear that reduced cerebral blood flow is the opposite of what you want for optimal brain function. “In fact, decreased cerebral blood flow lowers cognitive function and can exacerbate emotional and mental health problems,” says Dr. Daniel Amen.
So, how can you enjoy all-day alertness and productivity without the caffeine jitters?
BrainMD is proud to offer its premium, all-natural, all day energy supplement...
Focus & Energy
BrainMD’s Focus & Energy was designed to promote sharpness, improve mental and physical productivity, and prevent fatigue without lowering blood sugar.* Unlike many other dietary supplements, Focus & Energy provides nutritional and medicinal plant concentrates that are traditionally used as adaptogens and are clinically researched for these benefits.*
Focus & Energy is formulated specifically to reinforce the brain and body’s ability to fight fatigue and adapt to stress.* Its 55 milligrams of choline makes a substantial contribution to the recommended intakes.* It contains a potent green tea extract, high in EGCG and other polyphenol antioxidants, chosen specifically to intensify blood flow that enables oxygen and nutrient delivery to the brain.*
Focus & Energy also contains three highly concentrated plant adaptogens, renowned for helping brain and body cope with mental or physical stress:
Ashwagandha is an Ayurvedic medicinal revered over thousands of years for its mental sharpening benefits.* Modern clinical research reveals it is also superb for coping with stress³ and occasional anxiety.*
Rhodiola thrives in the most extreme Siberian climates and is a favorite in the East. This concentrate is doubly standardized and has shown strong anti-stress benefits in clinical trials.*
Asian (Panax) ginseng leads all other ginsengs for its almost immediate mental focus benefits.* This concentrate is loaded with 15% brain-active ginsenosides and has been subjected to intensive research, with excellent results.*
If you’re looking for a safe, effective, and natural way to support your mental focus while conserving your mental and physical energy, Focus & Energy is an excellent choice.* And unlike the energy rush, you can get from your stimulant of choice (coffee, diet soda, caffeine pills), there’s no dramatic drop in mood and energy with this dietary supplement.*
Focus & Energy is safe, natural, and non-habit-forming.*
Try it today!
At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Focus & Energy and our full list of brain healthy supplements, please visit us at BrainMD.
*These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
References:
1. Addicott, M. A., Yang, L. L., Peiffer, A. M., Burnett, L. R., Burdette, J. H., Chen, M. Y., Hayasaka, S., Kraft, R. A., Maldjian, J. A., & Laurienti, P. J. (2009). The effect of daily caffeine use on cerebral blood flow: How much caffeine can we tolerate? Human Brain Mapping, 30(10), 3102–3114. https://doi.org/10.1002/hbm.20732
2. Ribeiro, J. A., & Sebastião, A. M. (2010). Caffeine and adenosine. Journal of Alzheimer's Disease, 20(Suppl 1), S3–S15. https://doi.org/10.3233/JAD-2010-1379
3. Baker, C., Kirby, J. B., O'Connor, J., Lindsay, K. G., Hutchins, A., & Harris, M. (2022). The perceived impact of ashwagandha on stress, sleep quality, energy, and mental clarity for college students: Qualitative analysis of a double-blind randomized control trial. Journal of Medicinal Food, 25(12), 1095–1101. https://doi.org/10.1089/jmf.2022.0042
Can you guess what’s the most important nutrient for health, and the one whose absence will be lethal within days?
Surprisingly, it isn’t protein, carbohydrates, fat, or even a vitamin or mineral.
It’s water.
Water Essentials
Most of us don’t think of water as an essential nutrient, but indeed it is. Every day, we need ample water from our diet to rehydrate the body fluids that are lost through metabolism, perspiration, breathing, and elimination – which on average, is about 2-3 quarts.
Hydrating our bodies is critical for many bodily functions such as preventing overheating, lubricating joints and tissues, maintaining healthy skin, and ensuring healthy digestion and elimination, to name a few.
Without proper hydration, we can experience the effects of dehydration (a water deficit in the body), which can range from mild to severe, and even be life-threatening.
More common, though, are the effects of suboptimal hydration, which is actually a new area of scienific study. Recent research from 2022¹ found that adults who stay well-hydrated appear to be in better health, experience fewer serious health conditions, and enjoy greater longevity than adults who have suboptimal hydration.
The study underscores the importance of aiming for optimal hydration. Giving your body the fluids it needs may be the missing link to feeling your best.
The Importance of Hydration
Humans are largely made of water – it accounts for roughly 60% of our body weight.
Hydration is key for many more areas of health and bodily functions than mentioned above, including the following and more:
Transporting nutrients
Giving structure to cells and tissues
Supporting healthy heart function
Athletic performance
Weight management
Healthy cognition
Mood
Urinary and kidney function
Spinal cord protection
Lubricating internal organs
Alertness
Proper hydration also may play a significant role in both microbiome and immune health as well, emerging research shows.
Hydration is truly foundational to health.
Optimal Hydration
You may be wondering, how much hydration do I need?
There’s no exact answer to that as hydration needs vary from person to person, depending on age, climate, activity level, weight, and other factors.
That said, here’s what the U.S. National Academies of Sciences, Engineering, and Medicine recommends for food and drink combined:
For men: About 3.7 liters or 125 ounces (15.5 cups)
For women: About 2.7 liters or 91 ounces (11 cups)
However, those figures are for total consumption of fluids from beverages and food. So, a more accurate recommendation for daily fluid only would be 100 ounces or 12.5 cups for men, and 73 ounces or just over 9 cups for women. (The rest would come from food.)
If that sounds like a tall order, you aren’t alone. While data is limited, it appears that most U.S. adults aren’t optimally hydrated.
Some research indicates that about 17-28% of older adults are severely dehydrated. And a Centers for Disease Control and Prevention (CDC) survey of 3,397 U.S. adults showed that only 22% report drinking 8 or more cups of water a day.²
Signs of Dehydration
When your body loses or uses more fluids than you take in, and it doesn’t have adequate amounts of water and other fluids to carry out bodily processes and functions, you can become dehydrated.
Of course, dehydration most often occurs from not getting enough fluids in your diet.
However, there are other causes. For example, you’re more likely to become dehydrated if you’re out in hot weather and/or exercising. Diuretics and some medications can cause dehydration as well.
Sometimes severe hydration can occur after an illness that involves high fever, vomiting, or diarrhea. When dehydration is severe, an individual may need IV fluids.
A great way to check if you’re dehydrated is to pinch the skin on the back of your hand and pull up. If it falls back slowly when you release the skin, you probably need some fluids. If it drops back quickly, you’re probably okay.
Your body will start showing signs the longer you’re dehydrated. Here are some of the most common signs of dehydration:
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Feeling thirsty or lightheaded
Headache
Bad breath
Muscle cramps
Dry mouth
Fever and chills from heat illness
Cravings for sweets
Fatigue
Having dark-colored, strong-smelling urine
Constipation
Urinating less often than usual
Sunken eyes
Dry skin
Feeling cold
Irritability, low mood
Confusion
Trouble concentrating or remembering
Low blood pressure
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You may experience some of these even if you’re just mildly dehydrated with as little as a 2% water deficit.
So, what can help?
Staying hydrated.
4 Simple Tips for Staying Optimally Hydrated Throughout the Day
1. Sip Water
Experts say that if you drink all your water at once, it will likely go straight through you. That’s because the water floods your body, decreasing electrolyte levels, which signals to your kidneys to get rid of fluids to maintain a homeostasis. So, it’s better to sip water throughout the day!
2. Enjoy Healthy Beverages
All drinks count toward your daily fluid intake, but some are better than others. Avoid sugar-sweetened soda, opting for unsweetened flavored water, mineral water, herbal tea, or even black/green tea or coffee in moderate amounts. (Counter to general belief, black tea and coffee in moderate amounts don’t dehydrate, according to research.)³ Plant/dairy milk and fresh juice (in moderation) are also good options.
3. Eat Water-Rich Foods
Eating fruits and vegetables with upwards of 90% water content is almost like drinking water! What’s more, they’re loaded with nutrients and fiber. So enjoy vegetables like lettuces, celery, cucumber, radishes, zucchini, watercress, and tomatoes. Delight in water-rich watermelon, strawberries, grapefruit, and cantaloupe. Don’t forget brothy soups have high water content too.
4. Electrolytes Before/After Exercise
It’s really important to stay hydrated when you work out. Drink plenty of water before and after. If you participate in intense exercise, choose an unsweetened water with electrolytes to replace the electrolytes lost through sweat.
Athletes who consume large quantities of water can actually overdo it. It’s called exercise-associated hyponatremia and can be life-threatening. It usually happens when athletes drink even if they aren’t thirsty.
Importance of Hydration for Health
If you tend to be a low water drinker, making healthy hydration a habit may provide some welcome health benefits like better cognition, mood, and energy levels.
Give it a try and see how you feel.
At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
References:
Dmitrieva, N. I., Gagarin, A., Liu, D., Wu, C. O., & Boehm, M. (2023). Middle‑age high normal serum sodium as a risk factor for accelerated biological aging, chronic diseases, and premature mortality. eBioMedicine, 87, 104404. https://doi.org/10.1016/j.ebiom.2022.104404
Goodman, A. B., Blanck, H. M., Sherry, B., Park, S., Nebeling, L., & Yaroch, A. L. (2013). Behaviors and attitudes associated with low drinking water intake among US adults, Food Attitudes and Behaviors Survey, 2007. Preventing Chronic Disease, 10(4), E51. https://doi.org/10.5888/pcd10.120248
Killer, S. C., Blannin, A. K., & Jeukendrup, A. E. (2014). No evidence of dehydration with moderate daily coffee intake: A counterbalanced cross-over study in a free-living population. PLOS ONE, 9(1), e84154. https://doi.org/10.1371/journal.pone.0084154
What you eat first thing in the morning can set the tone for your entire day. Eating healthy breakfast foods may help support cognitive function, mood, blood sugar maintenance, heart health, and quality of life.
When people skip breakfast – or worse – eat an unhealthy breakfast high in fats and refined carbohydrates, studies show that their cognition doesn’t work as well¹ and they often come up short on important nutrients.
Don’t let that be you!
The key is having a healthy breakfast, which means including lean protein sources (salmon, eggs, low-sugar protein powder, etc.), nutrient-dense complex carbohydrates (whole grains, sweet potatoes), healthy fats in the form of nuts, seeds, fruits, and vegetables.
Below are some easy, healthy breakfast foods to ensure your first meal of the day works for you, not against you.
6 Healthy Breakfast Foods to Help You Start the Day Off Right!
Whole Grain Toast
Say goodbye to blood-sugar spiking pastries and donuts that zap your energy and say hello to whole grain toast. High in fiber and complex carbohydrates, whole grain toast digests slowly and doesn’t rapidly raise blood sugar levels. Whole grains are also loaded with B vitamins, minerals, and healthy fats, which help fuel your brain and body.
Be sure to choose bread that has no, or very little, added sugar, and/or try a sprouted grain bread for extra fiber and protein.
Healthy breakfast on the go: Spread some organic almond butter on whole grain toast with a little sliced banana. Or try some mashed avocado with a little bit of lemon juice squeezed on it with a dash of sea salt or chili flakes. Avocado consumption was associated with better brain function in adults over age 60 in a 2021 nutrition study!²
Nuts and Seeds
Nuts and seeds are miniature treasure troves of nutrition, loaded with fiber, healthy fats, minerals, vitamins, and antioxidants. At breakfast time, they’re indispensable when enjoyed in moderate amounts. Be sure to consume them!
Chia seeds, hemp seed, ground flaxseed, and walnuts are some of the greatest plant sources of anti-inflammatory omega-3 fatty acids, which are the best fats for your brain and the fats that most Americans are sorely deficient in. Any of them make a great addition to homemade granola or on top of oats and cereals.
Some other notable nuts are Brazil nuts, which are a great source of selenium. Almond, cashew, and peanut butters make a great spread on toast, or addition to healthy muffins or smoothies.
Healthy breakfast on the go: Grab a few Brazil nuts and enjoy them with a banana. Or pick up a nut-based, low-sugar energy bar from the health food store.
Plain Greek Yogurt
Plain Greek yogurt is a perfect breakfast food because of its high protein content and probiotic cultures. Greek yogurt’s calcium, protein, friendly bacteria, and additional nutrients are excellent for your health. The protein fuels your brain and its probiotics help to support your gut health, which is closely tied to brain health as the gut is lined with millions of neuron cells that communicate with your brain!
Be sure to get plain Greek yogurt with no added sugar or a brand that’s sweetened with stevia. Low fat yogurt is recommended by the American Heart Association. It can be enjoyed with fresh fruit, over oats, and in smoothies.
Healthy breakfast on the go: Layer plain Greek yogurt in a cup with low-sugar granola, berries, and perhaps a small amount of maple syrup, sprig of cinnamon, and teaspoon of vanilla.
Berries
Berries – blueberries, raspberries, strawberries, blackberries – with their rich flavonoids and low sugar are particularly good for the brain. Berries help to protect against age-related neurodegenerative health issues, and boost motor and cognitive function, as well as have anti-inflammatory properties. They’re also vasodilators, which is especially good for blood flow.
Berry it up! Add them to whole grain pancakes, healthy muffins, on top of oatmeal and dry cereals, in Greek yogurt or a delicious smoothie. (However, if you have blood sugar issues, check with your doctor about your fruit consumption.)
Healthy breakfast on the go: Bake healthy blueberry muffins with no refined sugar and grab one to go as you head out the door to enjoy at work with a cup of relaxing green tea.
Eggs
Having a quality protein like eggs in your first meal of the day helps to balance blood sugar levels, as well as supply your body with several important nutrients.
Eggs are rich in an essential nutrient called choline, which your brain converts to acetylcholine, a neurotransmitter that supports healthy communication between brain cells. Choline has been shown to play an important role in cognitive function and memory.³
For an added health boost, cook your eggs on medium heat with olive oil (rich in monosaturated fats and antioxidants) or coconut oil (rich in brain-healthy medium-chain triglycerides).
Healthy breakfast on the go: For a superpowered breakfast, toss some veggies into your scrambled eggs. Spinach, bell peppers, broccoli, zucchini, kale, mushrooms, and/or onion all add fiber, nutrients, and flavor to your meal.
Oats
Whole oats are full of nutrients, antioxidants, and beta-glucan fiber. They’re also naturally gluten free.
They help to stabilize blood sugar levels and promote satiety. In terms of brain health, they’re loaded with gamma-aminobutyric acid (GABA), an amino acid that helps to calm electrical activity in the brain. Some research indicates that GABA may have a calming effect, helping to reduce anxiousness.
Enjoy a nice bowl of porridge or oatmeal (with no added sugar). Add a little protein power for some extra nutrition. Rolled oats also are great in muffins, granola, and overnight oats.
Healthy breakfast on the go: Make overnight oats with organic rolled oats, chia seeds, plant milk of your choice, plain Greek yogurt, and vanilla extract. Add toppings to taste. Combine in a mason jar or bowl and refrigerate overnight for a delicious morning meal.
Fuel Your Day
Learning to fuel your body and mind with your first meal of the day can be creative and fun. Take these healthy breakfast foods and build on them.
It’s a wonderful health gift to give to yourself each morning.
At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
References:
Ishizuka, R., Otaki, N., Tai, Y., Yamagami, Y., Tanaka, K., Morikawa, M., Iki, M., Kurumatani, N., Saeki, K., & Obayashi, K. (2023). Breakfast skipping and declines in cognitive score among community-dwelling older adults: A longitudinal study of the HEIJO-KYO cohort. Journal of Geriatric Psychiatry and Neurology, 36(4), 316–322. https://doi.org/10.1177/08919887221135551
Cheng, F. W., Ford, N. A., & Taylor, M. K. (2021). US older adults that consume avocado or guacamole have better cognition than non-consumers: National Health and Nutrition Examination Survey 2011–2014. Frontiers in Nutrition, 8, 746453. https://doi.org/10.3389/fnut.2021.746453
Poly, C., Massaro, J. M., Seshadri, S., Wolf, P. A., Cho, E., Krall, E., Jacques, P. F., & Au, R. (2011). The relation of dietary choline to cognitive performance and white-matter hyperintensity in the Framingham Offspring Cohort. The American Journal of Clinical Nutrition, 94(6), 1584–1591. https://doi.org/10.3945/ajcn.110.008938
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