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7 Ways to Help Your Kids Thrive While Staying at Home

- Keith Rowe, Writer
7 Ways to Help Your Kids Thrive While Staying at Home

It happens several times every school year. Brief periods when schools are closed.

Summer break. Winter break. Other holidays. Snow days.

And now you’re stuck at home with your kids—24/7!

How can you avoid getting on each other’s nerves and turn school breaks into an opportunity for family growth? Try these simple strategies to help you—and your kids—get the most out of this time together.

Help Your Kids at Home | Teens During a Pandemic

7 Ways to Help Your Kids Thrive While Staying at Home

1. Get Moving

At school, kids often have PE or play team sports. But without an organized athletics schedule, they may be tempted to curl up in their room with their phone. Getting active together with a fast-paced walk around the neighborhood or indoor exercise can help boost mood, decrease stress, and relieve feelings of anxiousness.

According to a 2019 review of scientific research appearing in Current Sports Medicine Reports,¹ physical activity can be as effective as certain medications for mood. In part, this is because exercise can increase activity of the feel-good neurotransmitter serotonin in the brain. Another way to promote serotonin balance is with Serotonin Mood Support.

2. Start a Book Club at Home

A great way to connect with your children is to select a book the whole family will read. Since mood issues are becoming more prevalent in our society, choose a book that can help you, and your kids, overcome worry and negativity.

Great selections from BrainMD’s founder Dr. Daniel Amen include his bestselling book The End of Mental Illness and Stones of Remembrance. The latter is a quick read and contains inspirational Bible verses for when you feel worried, sad, or stressed.

3. Start a Journal

Encourage your kids to express their thoughts, feelings, fears, and ANTs (automatic negative thoughts) in a journal. This is a great way to capture a record of this time in their life that they can look back at decades from now.

As an added bonus, the act of writing down negative thoughts helps get them out of your head. Here's an effective exercise that can help you exterminate the ANTs that infest your mind.

4. Make Self-care a Priority

Chances are, you and your kids have been too busy during the school year to dedicate much time to self-care. Now, with more time in your schedule, it’s a perfect opportunity to teach your children the importance of self-care.

Beginning a meditation practice can be beneficial for cognitive function, stress reduction, and a better mood—all of which can help you cope with your kids being home during school breaks. Here are some meditation audios to help you get started.

5. Start a Group Project

Making homemade outfits, decluttering your house, or doing a jigsaw puzzle—group projects can help everyone feel like they’re on the same team. If your family thrives on friendly competition, turn it into a contest. Give out prizes for:

  • Who can make the most crafts in an hour?
  • Who can get rid of the most stuff from their closet?
  • Who gets the creativity award?

6. Set Personal Goals

Encourage your child to think about what they want to do with the rest of their life. Be a good role model and show them how to set goals for their relationships, school, career, and health.

This is a powerful exercise. When you tell your brain what you want, your brain can help you achieve it. Write your child's goals on a sheet of paper or use the One Page Miracle exercise.

7. Learn New Skills

Since the brain is like a muscle – the more you use it, the stronger it gets.²

Use school breaks to encourage your kids to try something new. Whether your child wants to play the guitar, study computer programming, or learn a new language, there are many online apps that can help.

If you want your child to learn how to love and care for their brain, sign up for the Brain Thrive by 25 online course from Amen University.

Help Teens & Young Adults Unlock Peak Brain Performance

Is your kid or young adult struggling with focus, poor grades, low confidence, or mood swings? Brain Thrive by 25, developed by top brain experts Dr. Daniel Amen and Dr. Jesse Payne, delivers a powerful, science-based roadmap to optimize brain health during its most critical growth years.

What you’ll gain:

  • Clear guidance on how the developing brain controls attention, memory, mood, and resilience
  • Tools to improve focus & learning, support emotional well‑being, and reduce stress
  • Strategies to prevent damage from screens, toxins, and substances like alcohol or marijuana
  • Nutrition and lifestyle plans that enhance sleep, mental clarity, and overall brain function
  • Worksheets, labs, and slides perfect for teens, parents, and instructors to track progress

Backed by studies showing significant boosts in self-esteem, decision-making, and reduced substance use, this course is ideal for families, educators, and anyone invested in a young person’s future.

This course has been taught in all 50 states and has helped thousands of kids and young adults learn how to improve brain function and performance.

Brain Thrive by 25 is also offered with 3 transferable undergraduate credits.

Make the Most of Your Breaks

We hope the above tips will help you motivate your kids, and maximize their time off, during school breaks.

With these action steps in place, you'll be able to transform school breaks from something you dread into something the whole family can enjoy.

You've got this!

 

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. Schuch, F. B., & Stubbs, B. (2019). The role of exercise in preventing and treating depression. Current Sports Medicine Reports, 18(8), 299–304. https://doi.org/10.1249/JSR.0000000000000620

2. Kidd, K. (2022, December 29). 6 tips to keep your brain healthy. Mayo Clinic Health System. https://www.mayoclinichealthsystem.org

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.

Tags: Family kids quarantine self-care stay at home teens
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What Is Mild Cognitive Impairment and What Can You Do About It?

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Because when it comes to mild cognitive impairment, the most important thing to remember is this: you’re not powerless. Not even close. ________________________________________   References: 1. Petersen RC, et al. Mild cognitive impairment: clinical characterization and outcome. Arch Neurol. 1999;56(3):303–308. 2. Gauthier S, et al. Mild cognitive impairment. Lancet. 2006;367(9518):1262–1270. 3. Jack CR Jr, et al. Brain atrophy rates predict subsequent clinical conversion in normal elderly and amnestic MCI. Neurology. 2005;65(8):1227–1231. 4. Steen E, et al. Impaired insulin and insulin-like growth factor expression and signaling mechanisms in Alzheimer’s disease. J Alzheimers Dis. 2005;7(1):45–61. 5. Praticò D. Oxidative stress hypothesis in Alzheimer’s disease: a reappraisal. Trends Pharmacol Sci. 2008;29(12):609–615. 6. Yaffe K, et al. Sleep-disordered breathing and cognitive decline in older women. JAMA. 2011;306(6):613–619. 7. Ngandu T, et al. 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Effects of phosphatidylserine in age-associated memory impairment. Neurology. 1991;41(5):644–649. 15. Hellhammer J, et al. Supplementation with phosphatidylserine reduces serum cortisol and increases perceived well-being in chronically stressed subjects: a randomized, double-blind, placebo-controlled study. Lipids Health Dis. 2014;13:121. doi:10.1186/1476-511X-13-121. 16. Small GW, et al. Memory and brain amyloid and tau effects of a bioavailable form of curcumin in non-demented adults. Am J Geriatr Psychiatry. 2018;26(3):266–277.

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We often hear about the importance of physical exercise, but what about mental exercise? Just as we work to keep our bodies strong and flexible, our brains also need regular stimulation to stay sharp, adaptable, and healthy. No matter your age or stage of life, exercising your brain offers significant benefits for cognitive health, emotional well-being, and lifelong learning. Here’s why mental fitness should be part of everyone’s routine – from childhood through adulthood. Who Can Benefit from Brain Training? Children and Teens: Building the Foundation In early life, the brain is developing rapidly. Mental stimulation during this stage helps lay the groundwork for academic success, emotional intelligence, and social skills. 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Picking up a second language or learning to play a musical instrument engages multiple areas of the brain simultaneously, including memory, coordination, and problem-solving regions. This kind of complex learning can help build your cognitive reserves, which may help delay mental aging. 5. Engage Socially Social interaction is a powerful form of brain exercise. Joining clubs, discussion groups, or hobby-based communities encourages conversation, idea exchange, and collaborative thinking. These interactions can help reduce stress, increase motivation, and keep your thinking fresh. Whether it’s a book club, a coding group, or a local volunteer organization, engaging with others regularly is one key to long-term cognitive health. 6. Online Learning Consider taking an online course to broaden your knowledge base. There are literally thousands of topics to choose from, so you’re sure to find something that interests you. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Amen University If you’re interested in fitness and whole-body health, we recommend the practical, informative courses at Amen University. Founded in 2015, Dr. Amen’s Amen University helps teach people of all ages from all over the world about practical neuroscience. The courses center around the Amen Clinics Method, which is focused on helping you learn to master your health, emotions, relationships, and create a brighter future for you and the ones you love. This Method has been used to help tens of thousands of patients from 111 countries. You can learn more about Amen University courses here. [/wc_box] Exercise Your Brain In today’s fast-paced, knowledge-driven society, mental agility is just as important as physical stamina. Just like your body needs regular workouts to stay healthy, your brain thrives on consistent mental stimulation. Whether you’re nurturing a young mind, maximizing your potential in adulthood, or preserving your mental agility later in life, exercising your brain is a lifelong investment. A well-exercised brain is more agile, resilient, and capable of handling life’s various challenges, so incorporate a few of these activities into your daily routine to maintain mental sharpness and adaptability. Your brain thrives on challenge, so stretch it, feed it, and keep it engaged…because having a strong brain can help support a better life.   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. Pillai, J. A., Hall, C. B., Dickson, D. W., Buschke, H., Lipton, R. B., & Verghese, J. (2011). Association of crossword puzzle participation with memory decline in persons who develop dementia. Journal of the International Neuropsychological Society, 17(6), 1006–1013. https://doi.org/10.1017/S1355617711001111 2. Kidd, D. C., & Castano, E. (2013). Reading literary fiction improves theory of mind. Science, 342(6156), 377–380. https://doi.org/10.1126/science.1239918

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10 of the Best Ways to Support a Healthy Spine

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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. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] 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. [/wc_box] 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: [wc_box color="secondary" text_align="left" margin_top="" margin_bottom="" class=""] 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. [/wc_box] 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

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How Caffeine Effects Your Brain: Truths and Myths

How Caffeine Effects Your Brain: Truths and Myths

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

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