Taking daily vitamins can be a tough habit to start as a grown up, so why not do your kids the favor of starting them young?
Children are incredibly active (especially during this time of year) both physically and mentally. Their growing minds and bodies require lots of essential nutrients, which can be obtained by the perfect diet. There’s just one question to ask yourself:
“Is my kid a picky eater?”
Even if you answered “no” to that question, consider some of the foods children need to be eating in large amounts to be consuming their essential nutrients:
Cauliflower
Asparagus
Carrots
Spinach
Brussel Sprouts
Peas
Bell Peppers
Milk
Eggs
Fatty Fish
Meat
Poultry
If you’ve never said “Kids, I’ve made your favorite things: sardines, mackerel, and herring with milk, peas, asparagus, and eggs. Eat up!” then there is a good chance of a nutritional gap in their diet.
How The Alphabet Can Help
You may not be able to hide all the foods on that list in your child’s dinner without them noticing. And let’s be honest: you’re busy, you’re probably battling homework and chores, you probably don’t have the time and energy to get them a perfectly balanced meal that they’re willing to eat every day of the week. Adding a multivitamin to their sometimes picky or rushed diet is important for their brains and bodies before they head to school or for fun with their friends. Make sure their multivitamin contains the alphabet of vitamins:
Vitamin A: For vision, bone growth, skin, and to help protect digestive systems from infection.
Vitamin B6: For at least 112 different enzymes in the body, which are used to perform and speed up chemical reactions for many functions including neurotransmitter production for brain cell communication and the metabolism of carbohydrates, amino acids, and fatty acids.
Vitamin B12: Helps support adrenal function and maintain a healthy nervous system by affecting the development of nerve cells and helping in the production of DNA, RNA, and neurotransmitters.
Vitamin C: A powerful antioxidant that combats free radicals and helps the body to form, repair and maintain connective tissue such as bones, blood vessels, and skin.
Vitamin D: Helps by maintaining proper bone structure, booting immune system, and supporting the heart and blood vessels.
Vitamin E: An antioxidant protector for cell membranes, where most of the cell activities occur.
Vitamin K: Helps to thicken blood and to cement calcium into bone.
They’re Tasty Too!
All these vitamins and so much more can be found in BrainMD's Kids' NeuroVite. Not only do these vitamins help set your children up for a healthy vitamin regimen but it supports your healthy dietary restrictions for them, since it is free from sugar, dairy, gluten, wheat, eggs, and artificial colorings and flavorings. Even better, these chewable vitamins are delicious, so it doesn’t have to be a battle every day…you might just steal a couple for yourself!
Our Graphic Designer Elle’s daughter even tried to convince her that she never got her morning penguin so she could get an extra at night. And Jen said, “Great product! I noticed a difference in my son right away. He has more self-control (not perfect) but you can see a difference. He is not so up and down in his mood and he loves them!”
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
You forgot why you walked into the kitchen.
Again.
You’ve started losing your train of thought mid-sentence. Names are harder to retrieve, and that multitasking magic you used to pride yourself on?
Gone.
Your first thought is probably the scariest one: Is this Alzheimer’s?
But here’s the good news: it might not be.
See, there’s a condition that lives in the space between normal forgetfulness and full-blown dementia. It’s called Mild Cognitive Impairment, or MCI—and it affects millions of people, often without a formal diagnosis.
For comparison, think about gluten. Not everyone who gets sick after eating bread has full-blown, diagnosable celiac disease. People respond to gluten on a spectrum—which ranges from mild gluten sensitivity to gluten intolerance to full-blown autoimmune celiac.
MCI is like that. It’s a signal that the brain’s under stress, that something’s shifting, and that it’s time to pay attention.
This article is about what that means—and what you can do about it.
What Is Mild Cognitive Impairment (MCI)?
MCI is exactly what it sounds like: a mild—but noticeable—decline in memory and thinking skills that’s greater than normal aging, but not severe enough to interfere significantly with daily life.
People with MCI are usually still able to function independently. But they—and the people around them—start noticing changes.
There are two forms of MCI:
• Amnestic MCI, which primarily affects memory
• Non-amnestic MCI, which may impact attention, problem-solving, or language
Not everyone with MCI develops Alzheimer’s—but those with MCI are more likely to progress to dementia over time, especially if they have multiple risk factors or worsening symptoms over months or years (1,2).
Why Does MCI Happen?
It’s important to understand that, like many conditions MCI doesn’t have a single cause. Like many common conditions—diabetes, alcoholism, anxiety—it’s usually the result of multiple, compounding factors; some modifiable, some not.
Here are some of them:
Aging: Brain volume, especially in memory-critical areas like the hippocampus, naturally declines with age (3).
Blood sugar dysregulation: Insulin resistance in the brain—sometimes referred to as “Type 3 diabetes”—may play a role in cognitive decline (4).
Oxidative stress and inflammation: These damage brain cells over time and are linked to both MCI and Alzheimer’s (5).
Nutrient deficiencies: Even mild deficiencies in key vitamins and minerals can impact memory, focus, and mood.
Poor sleep, chronic stress, and sedentary behavior all contribute to faster cognitive aging (6).
The encouraging part? Many of these risk factors are things you can actually do something about.
And they’re not as hard to fix as you might think. Read on.
Lifestyle Changes That Make a Difference
The brain is surprisingly adaptable—even later in life. Research shows that people with MCI can improve cognitive function with six strategic lifestyle interventions (7). These include:
Exercise: Aerobic activity increases blood flow to the brain and supports the release of BDNF, a brain-repair hormone.
Cognitive training: Reading, puzzles, language learning, and other stimulating activities help strengthen synaptic networks.
Social engagement: Isolation is a known risk factor for cognitive decline; connection matters.
Sleep hygiene: Deep sleep supports glymphatic clearance, the brain’s natural detox system (8).
Stress reduction: High cortisol is associated with hippocampal shrinkage. Meditation, breathwork, and time spent in nature can help.
Anti-inflammatory diets: Mediterranean and MIND-style diets rich in vegetables, healthy fats, and polyphenols show cognitive benefits (9).
Nutrients That Support Brain Health
Let’s talk supplements—not magic bullets, but critical co-pilots for your brain’s journey.
Omega-3 Fatty Acids (DHA & EPA)
DHA is a structural fat in the brain that supports neuron flexibility and communication. Higher DHA intake is linked to slower cognitive decline and improved memory scores (10).
B Vitamins (B6, B12, Folate)
These are essential for methylation and homocysteine regulation. Elevated homocysteine is a risk marker for cognitive impairment (not to mention cardiovascular disease). Supplementation with B vitamins has been shown to slow brain atrophy in MCI (11).
Vitamin D
Low vitamin D levels have been associated with increased risk of cognitive decline and depression. Vitamin D receptors are found throughout the brain, particularly in areas related to memory (12).
Magnesium
This mineral is essential for neurotransmission and synaptic plasticity. Magnesium threonate, in particular, crosses the blood-brain barrier and has been shown to improve working memory and learning (13).
Phosphatidylserine
A phospholipid that supports healthy cell membrane structure and function, phosphatidylserine has demonstrated benefits in attention, memory, and processing speed—especially in older adults with mild cognitive changes (14). It’s also known to help balance cortisol levels (15).
Curcumin
The active compound in turmeric, curcumin has strong anti-inflammatory and antioxidant effects. Some studies suggest it may reduce amyloid plaque accumulation and improve mood and memory in aging adults (16).
These nutrients don’t act in isolation—they work together. Supporting brain health is a team sport.
When to Get Evaluated
So how do you know when to act?
Here are some signs that an evaluation might be warranted:
You (or someone close to you) notice worsening memory or confusion
You’re having difficulty completing familiar tasks
Language is slipping—you’re forgetting common words
You’re making poor judgments or frequently misplacing things
You’re withdrawing from social or professional activities
There are currently several tools for doing cognitive assessments—tests known as the MoCA or MMSE can provide useful baseline data. But always consult with a healthcare provider trained in cognitive health for a full evaluation.
It’s Not Too Late and You’re Not Alone
MCI is scary. But it’s not hopeless.
It’s the universe tapping you on the shoulder, saying: Hey—you might want to pay attention to this.
And if you do, you’ve got options.
This isn’t about fear. It’s about awareness. Which leads to action and empowerment.
It’s about taking your brain off autopilot and getting back in the driver’s seat.
Because when it comes to mild cognitive impairment, the most important thing to remember is this: you’re not powerless.
Not even close.
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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. A 2-year multidomain intervention of diet, exercise, cognitive training, and vascular risk monitoring to prevent cognitive decline. Lancet. 2015;385(9984):2255–2263.
8. Xie L, et al. Sleep drives metabolite clearance from the adult brain. Science. 2013;342(6156):373–377.
9. Morris MC, et al. MIND diet slows cognitive decline with aging. Alzheimers Dement. 2015;11(9):1015–1022.
10. Yurko-Mauro K, et al. Beneficial effects of docosahexaenoic acid on cognition in age-related cognitive decline. Alzheimers Dement. 2010;6(6):456–464.
11. Smith AD, et al. Homocysteine-lowering by B vitamins slows the rate of accelerated brain atrophy in mild cognitive impairment. PLoS One. 2010;5(9):e12244.
12. Annweiler C, et al. Vitamin D and cognitive performance in adults: a systematic review. Eur J Neurol. 2009;16(10):1083–1089.
13. Slutsky I, et al. Enhancement of learning and memory by elevating brain magnesium. Neuron. 2010;65(2):165–177.
14. Crook TH, et al. 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.
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. Activities like reading, learning music, solving puzzles, or engaging in educational games can help:
Improve memory and concentration
Support problem-solving and critical thinking
Encourage curiosity and creativity
Build confidence and resilience
Parents and educators who prioritize mental exercise early on can help children develop multiple cognitive skills that will benefit them throughout their lives.
Adults: Staying Sharp in a Demanding World
Adulthood often comes with high cognitive demands; whether it’s managing a career, raising a family, or juggling both. Exercising the brain during this stage helps individuals stay mentally agile and emotionally balanced in the face of stress and complexity.
Regular brain workouts can help:
Improve decision-making and focus
Boost productivity and multitasking ability
Reduce mental fatigue and burnout
Foster innovation and lifelong learning
Adults can benefit from reading, learning new skills, engaging in professional development, or simply trying new hobbies that challenge their brains.
Older Adults: Protecting Cognitive Health
The brain undergoes natural changes as we age, but staying mentally active can help slow cognitive decline and preserve independence. For older adults, brain exercise isn’t just about keeping busy; it’s about maintaining quality of life.
Benefits may include:
Strengthened memory and recall
Slower progression of age-related memory loss
Increased social engagement and reduced isolation
Greater sense of purpose and fulfillment
Activities such as learning a new language, joining a book club, playing strategy games, or even teaching others can provide the mental stimulation needed to keep the brain healthy and vibrant.
Brain Exercise is for Everyone
No matter your age, keeping your brain active can improve mental performance, emotional well-being, and overall quality of life. Just like physical exercise, it’s never too early – or too late – to start. And the best part? Brain workouts can be enjoyable, diverse, and adapted to any interest or ability level.
Here are just a few ways to keep your brain in tip-top shape…
6 of the Best Ways to Exercise Your Brain at Any Age
1. Daily Puzzles and Games
Cognitive challenges – like crosswords, Sudoku, chess, and logic puzzles – are more than just leisure activities, they’re workouts for your brain. These games require memory skills, pattern recognition, and strategic thinking, which can help strengthen neural connections¹ and improve your brain’s processing speed. Even dedicating just 10–15 minutes a day can make a difference over time.
2. Brain Training Apps
Technology has opened new doors for cognitive development. Apps like Lumosity, Elevate, and Peak offer a wide range of exercises designed to improve memory, attention, language, and problem-solving skills. Many of these apps adapt to your performance, ensuring that you’re always being challenged at the right level. They also provide progress tracking, so you can measure improvement over time.
3. Read Regularly
Reading not only boosts knowledge but also enhances focus, empathy,² and comprehension. Whether you’re diving into fiction or non-fiction books, magazines, or online articles, reading encourages your brain to imagine, synthesize information, and think critically. Make reading a daily habit – even 20 minutes a day can help sharpen your mental acuity and broaden your perspective.
4. Learn New Skills
Few things activate the brain like learning something entirely new. 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.
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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.
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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
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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