On those cold winter days when you crave a cup of hot chocolate or a sweet treat but you don't want all the sugar, we've got four healthy alternative recipes for you to try!
Swap out those sugary desserts for these delicious, guilt-free treat alternatives! These healthy treat recipes are simple with minimal ingredients needed to make healthy swaps during the winter, or any time of the year.
4 Healthy-Alternative Recipes of Your Favorite Winter Treats
Instructions: Warm up your non-dairy milk in a pot on the stove. Add your cacao powder to the milk and whisk until blended. Add sweetener while stirring constantly. Stir until completely combined. Pour into a mug and add cinnamon, marshmallows, or peppermint stick. Enjoy!
Almond Butter Stuffed Date Recipe
8 Medjool Dates
4-6 Tbsp Almond Butter
Topping of your choice (sea salt, dark chocolate chunks, coconut)
Instructions: Cut medjool dates lengthwise and remove the pit. Take a spoon of almond butter and stuff inside the date. Top with whatever you’d like and try these delicious candy substitutes.
Baked Apple Dessert Recipe
4 large apples (Honeycrisp, Tart Green, your choice)
4 Tbsp of butter alternative (pressed avocado oil, ghee, coconut butter)
1/2 cup of coconut sugar or other brown sugar alternative
3/4 tsp cinnamon
Instructions: Preheat oven to 375 F. Wash and core apples leaving the base to hold the filling. Combine butter alternative, coconut sugar, and cinnamon and press into each core. Fill a 2 qt baking dish with 3/4 cup of water. Place apples in upright and bake for 1 hour.
Banana Nice Cream Recipe
4 ripe bananas
Splash of non-dairy milk
Optional: Make it chocolate with a tbsp of cocoa
Peel and slice bananas. Spread out and freeze until solid.
Instructions: Add frozen bananas to blender or food processor. Blend until smooth, adding non-dairy milk as needed. Serve and enjoy!
Meet the Author
Tana Amen, BSN, RN
Tana Amen, BSN, RN is a New York Times bestselling-author, health and fitness expert, Vice-President of Amen Clinics—the world’s leader in brain health, mentor, motivational speaker, and former neurosurgical ICU trauma nurse. By providing science-based guidance along with her authentic, no-holds-barred approach, Tana has won the hearts of millions with her simple, yet effective, strategies to help people win the fight for a strong mind, body, and spirit.
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
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