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How to Study Effectively at Home: Tips to Study Smarter, not Harder!
Studying at home has its perks! You don’t have to leave the house, and snacks are easily accessible; it’s both comfortable and convenient. However, it can be easier to procrastinate and get distracted at home, making it harder to have productive study sessions. Fortunately, we’ve gathered the best tips to help you study from home smarter, not harder! Best Ways to Study Smarter at Home Develop a Routine Study routines, like daily routines, are key to helping you become more efficient. Routines are your friend. They will help you develop a rhythm around studying and spend less time deciding when, where, and how long to study. Choose a set time of day to study regularly, or if you need more flexibility, connect your studying to another part of your daily routine. For example, study right after dinner, or when you finish your workout session. Choose a Designated Area It doesn’t have to be a fancy home office, (although this’s definitely nice!) but choose a designated area for studying. It could be your kitchen table, a desk, or even a spot in your living room. It’s important to avoid your bed as your study area because not only will you probably be tempted to take a nap, but also it can mess with your nighttime sleep patterns. Some things to consider when setting up your study area: Get some natural light if possible. This can improve your mood and energy. Choose a supportive, comfortable chair. Keep it tidy to reduce clutter and distraction. Get Dressed Whether you’re working from home, or just studying at home, it can be tempting to put on (or keep on) your pajamas for comfort. However, getting or staying dressed, depending on if you’re studying in the morning or afternoon, will signal to your brain that you’re still in work mode. Dress for success. It’s a simple hack that can increase productivity. Prepare Healthy Snacks When you’re working hard, the craving for a study snack is sure to hit. Set yourself up for success by preparing your snacks ahead of time. This way you won’t have to make decisions about what to eat, stop working to spend time in the kitchen, or run out to pick something up. Don’t underestimate the power of what you choose for a snack. A snack with protein will fuel your body and brain. Consider a high-protein snack like guacamole, hummus, or trail mix. Or, if you’re looking for a basic packaged bar to keep in your bag, try the plant-based Brain Boost Bar. Snack Prep Tips: Keep a list with all your favorite snack options handy to help you when you’re planning or shopping. Prepare snacks in batches to save time. Don’t forget water! Keep a water bottle nearby when studying. Not all snacks are created equal. Avoid sugary and processed options. Caffeine and energy drinks will backfire in the long run. Instead, grab a high-protein, balanced snack like apples and almond butter, edamame, or a nut mix. Set a Study Plan Daily Do you know what you want to accomplish when you sit down to study? How about your focus for the day? It’s smart to take a minute and make a plan at the beginning of each study session. Use the active studying method by asking questions at the beginning, middle, and end of your studying to increase productivity. Questions to ask before you begin studying: What am I about to learn? What do I already know about this? Questions to ask while you study: Can I paraphrase this? Are there keywords or ideas to write down? How does this fit into a bigger picture? Questions to ask at the end: What are the main takeaways from today? What do I need to review later? What do I need to learn next time? Having a plan can help you stay focused and give you an identifiable starting and ending point. Set Timers to Keep You on Track Setting a timer is a simple way to keep you on track and to help you move through your tasks. If it’s overwhelming for you to tackle long study sessions, set short timers and allow yourself small breaks in between. Having a timer will help you stay motivated to work when it’s time to work, and allow you to truly unwind and relax when your timer ends. Use Sounds to Your Advantage Sounds can be a powerful tool for productivity and focus. On the other hand, research has shown that some sounds can be a distraction and have a negative impact on your ability to focus. Best Study Sounds: White noise Nature sounds Classical music Headphones are ideal to help eliminate other sounds if you have distracting noises around in your home while you are studying. Stay Active This tip is specifically for before or after studying. Stay active in your everyday life. It’s good for your overall health and will help with concentration, focus, and productivity when you study. If you want to study more effectively at home, be sure to exercise regularly. 4 Common Studying Pitfalls and What To Do Instead 1. Getting distracted by social media and cell phones. This is probably the number one distraction and interruption to effective studying. Do This Instead: Turn off notifications while you study. Check your phone for a set amount of time during breaks. 2. Starting without a focus. If you sit down to study without knowing what you want to accomplish, you may get to the end of the study session without learning what you really needed to. Do This Instead: Make a plan and set a timetable. 3. Studying in your bed. It’s comfy and cozy, but it isn’t the most productive place to be. Do This Instead: Make your bed in the morning and don’t return to it until bedtime. 4. Cramming last minute with lengthy study sessions. Don’t let procrastination get the better of you, leaving you with no other option than to cram the night before. Do This Instead: Do shorter nightly reviews to stay on track. Study Smarter, Not Harder It comes down to thinking ahead. Start by developing a routine, a time and a place to study, and be sure to dress for success. Plan and prep your study snacks, set a daily study plan, and use timers and sounds to your advantage. Finally, stay active when you aren’t studying to improve your concentration, focus, and overall well-being. Implement these smart study tips and you’ll be more effective when studying at home. 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.
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From Dreaming to Achieving: 7 Tips to Help You Be Consistent & Reach Your Goals
When you first set a new goal, working towards it can be exciting and fun. You start with a plan and a focus. But then, the excitement wears off, life happens, and it can be hard to stay focused, and stick with your plan. Consistent effort is one of the biggest obstacles holding you back from reaching your goals. Try implementing the following tips and tricks to help you become more consistent as you pursue your goals. Each strategy is easy and actionable right away! 7 Tips That Really Work to Help You Be Consistent & Reach Your Goals 1. Try the 1, 2, 3 Method When you’re struggling to get started, this method is for you. Tell yourself you’re going to count to three and then you’re going to get up, or get started, no matter what. It’s that simple. Don’t overthink it. Just do it and get going. Try this to gain momentum: “1, 2, 3,” and get out of bed to start the day. “1, 2, 3,” and stop scrolling and start working on your project. “1, 2, 3,” and get dressed for your workout. Once your body is in motion, it will be easier to do what you need to do. 2. Use Reminders Could your inconsistencies simply be because you’re forgetting to do the things that you want to do at your chosen time? The act of writing something down or setting a reminder on your phone not only helps to reinforce the thing you’re trying to remember, but also allows your brain to function better as you’re using cognitive offloading to reduce the strain on your brain. Ways to use reminders: Make a grocery list to remind yourself to pick up what you need for the healthy vegetarian soup you want to make for dinner, or healthy study snacks to help you meet your nutrition goals. Set an alarm to wake on time for your morning routine. Even better, make an alarm that repeats daily and automatically. Use visual reminders in a place where you’ll easily see them. Try doing this with positive affirmations to help with your positive mindset goals. 3. Reward Yourself Receiving a reward for your effort is a tried-and-true way to stay motivated. In fact, most of us probably don’t reward ourselves as much as we should! ¹Research has shown that rewards do actually work. Immediate rewards tend to do better than delayed rewards. However, delayed gratification will build resilience and may feel even more satisfying when you finally get your reward. Rewards can take many different forms from person to person and can vary based on the goals you’re working towards. Take some time to ask yourself a few questions and figure out what would be a good reward for yourself. Your reward could be as simple as a few minutes doing an activity you enjoy, reading a book, consuming some entertainment, having a treat, going on an outing, calling a friend, taking a bath, or anything else that you find enjoyable. Reward yourself when you put in the effort and you’ll continue to make progress. Progress in itself is rewarding too, so you just might find yourself in a productive and rewarding cycle. 4. Build Routines Routines are the foundation of consistent action. They help give structure, set expectations, and perhaps best of all, they reduce decision fatigue. When a helpful habit is part of a routine, you won’t have to decide when, where, or if you actually should do that thing you planned to do to help you reach your goal. Some interesting ²research has shown that routines can make us happier. They add meaning to our life and lead to a greater feeling of fulfillment. This makes sense, because routines can help you feel productive. Routines can be built by stacking habits. Connect tasks together to accomplish one after another. Or, set a specific time that you want to do something regularly. What this might look like in action: When you buy a new piece of clothing, find an old item that you no longer use to throw out or donate. This will help with your decluttering goals. After you get home from work, take a walk. At 8:00 every evening, read a book. At 5:00 on Tuesdays, go to your yoga Experiment with your routines to find what works for you. Often, routines and rhythms will change as you move through seasons of life and develop new goals. 5. Find a Friend, Group, or Community It can be incredibly helpful to have friends who are working on the same or similar goals. They can help to keep you accountable, inspire you, and encourage you to keep going when you encounter opposition. Ways to find like-minded friends: ● Share with others what you’re working on. ● Join a community program or group. ● Check out social media for goal-specific communities. Sharing your goals with others is a great way to get new ideas if you need them, and bond over the fun aspects of what you’re working on. 6. Use the If-Then Strategy Even the best laid plans can go awry. The If-Then strategy helps you to prepare ahead of time for road bumps and obstacles so that you can easily adjust and get back on track. You think about what might come up or go wrong; “If” this happens, “then” I will do this instead. Here are some examples of the If-Then strategy in action: If I get stuck in traffic and it makes me miss my workout class, then I will do an at-home workout video. If I don’t feel like cooking my planned meal, then I will have some options in the freezer ready to pull out. If the weather prevents me from walking outside, then I will do some cozy cardio Take time to think about realistic obstacles that you might encounter when trying to reach your goals. Planning ahead will go a long way in helping you to stay consistent. 7. Don’t Wait for the Perfect Time Spoiler alert: there will likely never be a perfect time. This concept is worth restating; don’t wait for the perfect time to start working on your goals. If you want to accomplish something, just start! Excuses are the nemesis of accomplishment. If you don’t know what you’re doing at first, that’s ok! Look for a class, a book, or online resources to help you get started. You can learn as you go. Sometimes, the best way to learn is by doing. Why It Matters Consistency is the key to successfully reaching your goals. Our seemingly small, daily actions shape our lives. Goals often aren’t met in a single day, they’re accomplished through repeated, consistent effort. If you’re starting a new goal, or have an old one that you want to keep working on, take it a day at a time by not over-thinking it and putting in the work, setting reminders, rewarding your effort, building routines, preparing for challenges, finding friends, and not waiting for the perfect timing. 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. Scientific References: ¹Liu, Y., Yang, Y., Bai, X., Chen, Y., & Mo, L. (2022). Do immediate external rewards really enhance intrinsic motivation? Frontiers in Psychology, 13, 853879. https://doi.org/10.3389/fpsyg.2022.853879 ²Cuddy, A. J. C., Wolf, E. B., Glick, P., Crotty, S., Chong, J., & Norton, M. I. (2018). Prescriptive stereotypes and workplace consequences for East Asians in North America. Personality and Social Psychology Bulletin, 44(5), 601–617. https://doi.org/10.1177/0146167218795133
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Jennie Garth’s Favorite Supplements Can Help Relieve Stress and Calm Your Brain
Jennie Garth knows all about stress. From memorizing lines and long hours on set to photo shoots and interviews – and just always needing to be on her A game – the 90210 actor is extremely familiar with the rigors of the Hollywood lifestyle. When she became concerned over memory issues, Jennie visited Dr. Daniel Amen at the Amen Clinics in Southern California. With the assistance of brain SPECT imaging, Dr. Amen determined that Jennie has a busy brain with too much activity in the basal ganglia, a region associated with anxious thoughts. Part of Dr. Amen’s recommended treatment plan for Jennie includes high-quality supplements specifically formulated to decrease stress and increase calm. Two of Jennie’s favorite supplements are BrainMD’s Calm My Brain and L-Theanine Gummies. Jennie Garth’s Favorite Stress-Relieving Supplements! Calm My Brain Jennie is a compassionate advocate for mental health. She’s worked with Dr. Amen to support her brain and has become an enthusiastic ambassador for BrainMD products. Her favorite supplement? Calm My Brain. This ultra-pure supplement provides generous daily doses of high-potency ingredients to help manage stress and promote calm.* Top Benefits of Calm My Brain Relief from anxiousness and stress* Relaxed mind and muscles* Sharper mental focus* Improved quality of sleep* Fast-acting, typically within 30-40 minutes* "Calm My Brain keeps me from having feelings of anxiousness, overthinking things, and stressing too much. It can be taken as needed, but I take it every morning because I just think, ‘let me combat this from the get-go.’” – Jennie Garth L-Theanine Gummies Jennie is also a huge fan of L-Theanine Gummies. These gummies offer fast-acting stress relief in delicious, plant-based gummy form – without hidden sugar, artificial colors or flavors.* Top Benefits of L-Theanine Gummies Calm mood* Better response to stress* Improved focus and clarity* Lower cortisol levels* Enhanced sleep quality* "When your brain is in a stress spiral, having fast-acting relief is key. I love the L-Theanine Gummies to help calm me down whenever I need.” – Jennie Garth Jennie’s Morning Routine Ever wondered what Jennie’s morning health routine looks like? Well, after easing into her pink slippers, she takes Focus & Energy for her focus and Calm My Brain for her nerves. Next, she mixes a spoonful of Brain MCT Energy into her morning cup of tea and reads a daily entry from Dr. Amen’s Change Your Brain Every Day for her mental health. After that, she does stretches. On Tuesdays, because they feel like Mondays on overtime, Jennie makes a nutritious smoothie: Jennie’s Tuesday Morning Smoothie Recipe [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] INGREDIENTS: ½ frozen banana 2 cups ice 1 tablespoon Brain MCT Energy oil Handful of chia seeds Handful of hemp seeds Handful of walnuts 2 handfuls spinach and/or kale Dash of cacao nibs 1 or 2 scoops OMNI Protein Vanilla powder ¾ cup plant-based milk [/wc_box] "Make yourself a nutrient-packed smoothie and let’s get on with the week!” – Jennie Garth Manage Stress…Naturally! One of the best ways to manage stress and improve your mood is with BrainMD’s supplements like Calm My Brain and L-Theanine Gummies.* They’ve worked wonders for Jennie and may help you too. Try them 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 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.
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Some of the Best Tips for How to Stay Focused and On Task
When college students take the summer off from their rigorous academic workload, the brain gets a much-needed rest – but it also may lose a bit of its sharpness. Indeed, there’s a phenomenon known as the summer “brain drain” where students lose some of what they learned during the academic year. If you’re returning to college classes or grad school in the next few weeks – or perhaps to a work environment – you may need to brush up on how to stay focused at work or school, and how to improve concentration. To help you make a smooth transition back into memorizing, studying, writing papers, taking exams, and learning, here are some tips for how to stay organized and on task. 4 of the Best Ways College Students Can Stay Focused & On Task! 1. Make Sleep a Priority If you want to have full command of your mental faculties to memorize, concentrate, and make good decisions, adequate sleep is essential. A lack of quality sleep decreases blood flow to the brain, which can compromise your concentration and memory while reducing your energy and motivation. Less sleep also can lead to slower response times in tasks. How much sleep do you need? Experts recommend 7 to 9 hours of restful sleep each night. Improve your sleep with these helpful tips: Power down electronic devices and LED TVs at least an hour before bedtime. These devices emit blue light, which can delay the secretion of melatonin. Limit caffeine consumption to mornings only and avoid alcohol and late-night meals. All can make getting restful sleep difficult. Keep your bedroom cool, dark, and quiet. 2. Get Organized Organization is a learned skill. You can learn how to be organized at work and with your academic life with these useful strategies. Use Your Calendar Free up mental space by entering your class times, office hours, meetings, and appointments into your calendar on your phone or computer – and synchronize them! Block out time for schoolwork. Be sure to enter important deadlines and exams, and don’t forget to schedule some time for fun! Keep a “To Do” List When you think of tasks that need to be done, write them down and keep an ongoing master list. Each day, plan to tackle a few of the most important items on your list. Have a Place for Everything Make a home for everything that you use daily and put everything in its place – especially the critical items that make your life work (wallet, keys, laptop, backpack, phone, etc.). Maintain a Clean Workspace Research shows that clutter on your desk diffuses your focus and attention. Take a few minutes every day to tidy things up. Discard What You Don’t Need More stuff means more clutter, which can steal your attention. Dispose, recycle, or donate what you don’t need on a regular basis. Keep only what’s essential. 3. Eliminate Distractions and Stay Focused In our digital age with information, social media, and myriad other distractions at our fingertips 24/7, it’s critical to be disciplined when it comes to a work project or assignment. That means turning off the phone and moving it out of sight, closing distracting windows on your computer, turning off the television, and closing your door. To remain on task, set a timer so you can stay focused on your work for a period. It might be as little as 15 minutes or as many as 50, and then get up and stretch, exercise, or just be away from your work for 10 minutes. Some data shows that the most productive people work for 52 minutes and take a 17-minute break. However, other research indicates that taking regular momentary breaks actually can help you maintain focus on a singular subject. When you work, don’t multitask. It’s been proven that you can only concentrate on one thing at a time. If you toggle between several tasks, it takes time to transition and focus when you move from one task to another – making it inefficient. Do one thing at a time and give it your full attention. 4. Embrace Exercise, Brain Healthy Foods, and Targeted Supplements You can support your cognition by exercising regularly, and consuming foods and nutrients that nourish your brain. Exercise increases blood flow to the brain. This is especially important to help support optimal function of your prefrontal cortex, which influences cognitive control thereby affecting attention, impulse control, prospective memory (needed for planning), and cognitive flexibility. Low impact exercise, sports (especially tennis, ping-pong, and pickleball), water play, or yoga are all excellent for your brain as well as your mood, which helps with motivation! Consuming nutrient-dense vegetables and fruits, plenty of lean protein, whole grains, healthy fats like olive oil, fatty fish such as salmon, and avocados are all wonderful for your brain function. Avoid consuming a lot or refined carbohydrates and sugar, which can affect your blood sugar levels and cause erratic brain cell firing – ultimately compromising attention and energy levels. Don’t forget to take targeted supplements to support brain function! Our recommendation for those who need to stay focused is… Attention Support Our expertly formulated Attention Support helps to increase attention span, memory, and learning while promoting relaxation and calm. These benefits are especially helpful to college students who routinely deal with exams and deadlines (much better than jitter-inducing caffeine). One of the formula’s main ingredients, choline, is essential to the brain’s production of acetylcholine, a neurotransmitter that plays a role in mental function. Choline provides support for healthy memory function, focus, and calm. Another key ingredient, phosphatidylserine (PS), is a building block for cell membranes. PS is highly concentrated in the brain and is clinically proven to support healthy attention, learning, and memory. Attention Support also contains a powerful and well-studied antioxidant extracted from the French maritime pine bark called Pycnogenol®. It promotes blood flow to the brain, and research indicates that it may help improve attention span, memory, decision-making and overall cognitive function. Take-Home Lesson The good organizational skills and brain healthy habits you begin practicing now as you ease back into a college routine will also benefit you long after you earn a degree. They will set you up for success in life. Start now with these practical tips to help you stay focused and organized! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about and Attention Support our full list of brain healthy supplements, please visit us at BrainMD.
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5 Reasons Why You Should Know Your Brain Type
Did you know that there are 16 different Brain Types? Which one are you? Maybe you’ve taken an online personality quiz in the past. Though such tests can occasionally offer helpful information, most fail to consider an individual’s health habits and personal history. In many cases, they also fail to include improvement strategies. Another problem with online tests is that they typically aren’t backed by science. Worse still, they frequently place people into rigid categories that can discourage, confuse or even stigmatize the test taker. With so many poorly-designed tests flooding cyberspace, we’re proud to present the Brain Health Assessment (BHA), a science-backed, paradigm-shattering brain test. This one-of-a-kind online test: Was developed by Daniel G. Amen, MD, a double board-certified psychiatrist who has been practicing for over 40 years. Is powered by the world’s largest database of functional brain scans – 160,000 and growing. Incorporates extensive research – Amen Clinics has published over 70 clinical studies on brain health. Is based on the combined clinical experience of a team of Amen-trained doctors who have worked with patients from 120 countries. Backed by decades of research, the results of the BHA will give you a personalized report that measures your overall health and includes recommendations for improvement based on your Brain Type. Benefits of Knowing Your Brain Type Just as identifying your abilities, interests, and skills can help you become a more well-rounded, successful person, knowing your Brain Type can help you better understand who you are and why you do what you do. These insights can potentially impact your future career and relationships in significant ways, by: 1. Reducing Stigma- There are plenty of judgments out there about how people should think, act, behave, and perform. Knowing your specific Brain Type can help reduce the stigma of labels or conditions others have assigned to you. Break free from the shame of a struggling brain. 2. Increasing Knowledge- Knowing your Brain Type can provide you with invaluable information. Taking the BHA can help identify your brain’s potential risk factors. The sooner you’re aware of specific challenges, the sooner you can begin to address them with natural treatments. 3. Setting Goals- In addition to learning your Brain Type, you’ll also receive a Brain Fit Score. Since even the healthiest brains can be improved with targeted treatments – including diet, exercise and lifestyle interventions – you’ll receive a plan for how to set and achieve personal fitness goals. 4. Providing Nutritional Support- Taking the BHA can help you cut through the confusing world of supplements to discover what you should be taking for optimal physical and mental wellness. Included with your Brain Fit Score is a recommended supplement regimen customized for your specific Brain Type. 5. Making It Fun- People take personality quizzes all the time, but with those tests, they’re only getting a partial picture. Learning more about how you’re wired, and how you can use that knowledge to improve yourself in the future, can be exhilarating. Since habits, skills and personality traits originate in the brain, learning your Brain Type can be the key to unlocking your potential. With the BHA, you’ll get an accurate picture of your brain, a doctor-recommended supplement plan, and a personalized roadmap for healing. Take the Brain Health Assessment to Know Your Brain Type The Brain Health Assessment (BHA) is absolutely FREE and only takes about 5 to 7 minutes to complete. Here are 4 simple steps to taking the BHA: Take the Brain Health Assessment Here Discover your Brain Type & Brain Fit Score Get a personalized supplement, nutrition, and fitness plan Optimize your brain and take back your health! This is the ONLY online assessment that provides accurate, real-time, lifestyle and supplement recommendations to improve your brain health. Discover the tool that has helped millions of people increase their energy, sharpen their focus, and optimize their brains. You can know your Brain Type in just a few minutes, so start now. 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.
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This Is the Best Diet for Your Brain
Have you ever struggled to maintain a diet? We’ve all been there. Maybe you do a good job of staying on your meal plan during the week, but struggle to keep it up during the weekend. Or maybe you feel like you deserve to splurge a little. Or maybe you feel stressed, moody, or lonely, all of which can lead to emotional eating (or overeating). Even if you occasionally let your diet slip, you don’t have to allow yoyo cycling to ruin your chances of shedding excess body weight and enjoying a more vibrant lifestyle. The ability to sustain a healthy diet starts in the brain. Your Brain and Food The brain is your command and control center. It makes either good or bad decisions about the foods you eat. It also tells you: What, when, and how much to eat What to buy at the grocery store What to order in a restaurant It’s important to identify and acknowledge what emotions are driving you to make bad food choices. Sometimes it isn’t even an emotional trigger, but the sight or smell of unhealthy foods that make you crave them. You can take back control of your cravings by making simple changes to your daily habits. Here are some simple and thoughtful strategies that can help you establish a brain-healthy diet. 10 Ways to Master a Brain Healthy Diet 1. Feng Shui Your Refrigerator Don’t let the default arrangement of your refrigerator dictate how you organize your groceries. Instead of storing veggies and fruit in the dark drawer at the bottom of the fridge, where they’re likely to be forgotten, put them in glass containers at eye level. That way, every time you open the refrigerator door, you’ll see the nutrient-dense, brain-healthy foods first. 2. Drink Before You Eat No, this doesn’t apply to alcohol. Try drinking a glass of water (8-10 ounces) 30 minutes before each meal. This will help fill your stomach before you eat, so you’ll eat less during the meal. The practice of eating something healthy to boost satiation before a meal has been around a long time – and it still works. Many soup diets and cleanses can help fill you up, creating fewer hunger signals to the brain, which can help you ingest less during meals. Some people may find that broth can satisfy food cravings pre-meals, and help you eat less during the main event. 3. Add Some Spice Most people get bored eating the same thing day after day. When you bake a sheet of chicken or fish, season each one differently – season one with curry, another with garlic, ginger, etc. This way, each day’s meat will have a different flavor. Herbs and spices are one of the few food categories that provide both nutrition and flavor. Hippocrates listed over 500 medicinal uses for herbs and spices that included ways to prevent illness and increase longevity. Herbs and spices contain so many health-promoting substances, it almost makes more sense to store them in the medicine cabinet than the spice rack. 4. Mindful Eating Mindful eating is when you pay attention to what you’re thinking, feeling, and tasting in the moment. This is especially important for people who sit on the couch all day, mindlessly devouring bags of cookies or chips. By contrast, when you eat mindfully, you pause after each bite of food and become aware of the smells, tastes, and textures. You can learn to savor each bite and experience gratitude for the food you’re eating. Also, mindful eating can help you become more aware of when you feel full so that you don’t overeat. 5. Eat More Vegetables Research shows that 90% of Americans don’t get the recommended daily servings of fruits and vegetables in their diet. One of the simplest ways to increase your intake of veggies is to introduce them into your breakfasts. Just toss a few handfuls of spinach, kale, or mushrooms into your eggs for a major nutrient boost. 6. Slow Down Do you often find yourself too busy to eat? Do you skip meals or eat on the go? Even when you have five minutes to sit down and eat, do you still tend to rush through a meal? Try spending more time chewing. This will allow your stomach to gradually expand and send the signals back to your brain when it needs to turn off the hunger switch. Also, skipping meals is a bad idea – it slows your metabolism, which may cause overeating. 7. Streamline Prep Time Pick one day of the week to shop for vegetables and nutrient-rich foods to help keep your brain active and healthy. When you get home, spend some time chopping up veggies and storing them in the fridge. Having veggies ready to go will be a huge help during meal and snack times. You can quickly add them to eggs, salads, and other meals. This will cut down on prep time for all your meals during the week and will help ensure that you actually eat the veggies you purchased. 8. Proper Portions Get rid of large entrée plates and serve meals on smaller appetizer-size plates (or salad bowls) for better portion control. Try using chopsticks and appetizer-sized cutlery to help you take smaller bites. Also, many stores sell portion-sized plates and Tupperware that can help you adjust the portion size of your meals. 9. Mix It Up If you pretty much eat the same things every day, you might be missing out on some vital nutrients. The next time you go to a farmer’s market or the produce section of a grocery store, force yourself to try something new. There are a variety of seasonal vegetables and fruits to help you mix things up and eat natural foods from the full spectrum of colors and flavors. In addition to leafy green vegetables like spinach, kale, broccoli, and collard greens, different colored vegetables, such as red bell peppers, squash, and cauliflower, all have tremendous health benefits. They provide an enormous array of vitamins, essential minerals, free radical-blocking carotenoids, and power-packed flavonoids. These foods not only elevate antioxidant levels in your body, they also have a wide variety of additional health benefits – so always do your best to eat from the rainbow. 10. Take a Breath If you eat when you’re stressed or worried, it can impair the digestive process and interfere with the absorption of the nutrients in the foods you’re eating. A quick trick to aid your digestive system is to take a few deep breaths before eating. This easy strategy helps your body create a state of relaxation that prepares your digestive system to release the enzymes needed to break down the foods you’re about to eat, and aid in the absorption of nutrients from those foods. Just take 4 to 5 deep breaths before you start eating and you may find that you’re calmer and better able to enjoy your meal. These are just a few ways to improve your brain health with nutritious foods. Try them out and feel free to share them with your friends and family. 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.
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Parenting Tips: How to Successfully Work from Home with a Toddler
While many adults without kids have busy lives, those of us who have kids at home may be feeling more stressed and overwhelmed than ever, juggling the demands of work while also trying to be an attentive parent. Even if you’re fortunate enough to have access to a daycare, a babysitter, or grandparent, these tips can still help you better manage your time as you work throughout the day. Nap times are also when the most work gets done. If 2020 has taught me anything, it’s that I need to be willing to adapt each day to the needs of my child, have more grace with myself as a parent, and celebrate accomplishments more, no matter how small. With this in mind, here are some of my top tips for how to work from home with a toddler: 5 Tips for Working from Home with a Toddler 1. Find the Best Morning Routine Most parents have heard that kids thrive with some sort of structure or routine. Well, the same is true for adults. Even with a simple morning routine like waking up at the same time every day, making your bed, showering, eating a healthy breakfast, and checking your emails can jumpstart your day without having to use much brainpower. So, add a toddler or two into the mix and you know mornings can be very messy and chaotic. My recommendation is to wake up before the kids. Make time for your personal routine to get up, get yourself ready, exercise, or jumpstart a work project so you feel like you’ve accomplished something even before the kids are up. Then, take a break to help them through their morning routines so they feel just as happy and ready to go for the day. 2. Set Timers Time management may sound cliché when it comes to tackling many daily tasks, but it really does work! Whether you need to focus on work, family, or chores in the home, managing your time is an extremely important skill to master. Using timers throughout your day can help keep your focus on one thing at a time and allows you to fit in much more than you ever thought possible. Set timers for work tasks that you know you need to get done that day. Turn your phone on “Do Not Disturb” mode and avoid your work emails until you finish the task at hand. So, how do you do this with a toddler at home? Set timers for chunks of time throughout the day so you can give your child 100% of your attention. Whether to play with toys, to eat a meal together, read books, or go for a walk outside. By setting a timer it allows you to be present and avoid other distractions. Even if it’s just a 10-minute break from work to go for a walk to get the mail with your toddler, they notice and appreciate that you aren’t trying to do a million things at once. Set a 5-minute timer to clean up the toys or put away the dishes. Allow your toddler to participate in daily jobs so they can learn these important skills. You’d be surprised how clean your house can look after just 5 minutes of quick cleanup. Set a timer for screen time. While I personally know the struggle of trying to keep your toddler occupied with a screen while you’re also on a screen getting work done, it’s important to limit screen time for young brains. This is where it really helps to have someone you trust who can support you as a working parent and help care for the kids. 3. Embrace Flexibility If I had a dollar for every time I was about to do something work-related and had to quickly shift into “mom mode,” I’d be rich. This was something that, as a new mom, was hard for me to juggle. Now, with a toddler, I’ve come to embrace it. I’ve accepted and acknowledged that I wear many hats and need to be flexible while working from home. Not only that but fortunately, my employer allows some level of flexibility. This is key, and I feel that many companies are learning that employees can still be successful and productive if some things are completed outside the normal 9 am to 5 pm hour window. I also had to learn to be more flexible when it came to setting expectations. No human being can work 8 hours entirely on the computer, while also keeping a tidy home, a toddler busy and happy, meals prepared, and taking care of myself. I felt a lot of pressure in the beginning months after maternity leave to keep up this impossible pace. However, it just isn’t realistic…some things can and WILL fall through the cracks. It became a matter of simply prioritizing each day which things didn’t matter as much and which things were non-negotiable. 4. Evaluate Your Space Keeping your workspace separate from the rest of the home is definitely ideal. This helps you get into work mode, helps you to focus on your meetings or calls, and reduces distractions. If possible, find your own personal workspace within your home that inspires you. Another space in your home that’s important to evaluate is your child’s play space. I learned early on how quickly my daughter would get bored of her toys if they were just in a big chest or bin. It was too hard for her to see what she had, and with too many toys she didn’t last very long playing on her own. Instead of allowing the toys to take over the play space, pick only a few toys to have out for a few days. Cycling toys is a great way to keep your toddlers interested and playing with their toys. It’s also best to have their toys visible, on a small bookshelf or where they can see and pull them out on their own. 5. End the Day Right Be proud of what you accomplished, both in work and in parenting. Acknowledge your efforts each day and focus on the things that you were able to cross off your list. When it comes time to end your workday, try to unplug. Take some time for yourself or your family. Still have something on your list for work that day? I like to simply plan on waking up just a little bit earlier the next day to complete it. Try to separate your work from your life in the evenings and enjoy your unwind time. Hopefully, these tips will inspire you to make some minor changes that could make a big impact in your career and parenting success. Having a sense of accomplishment each day while also being there for those sweet moments with your toddler can be very rewarding. 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.
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6 Simple Ways to Become an Early Riser
What Are the Benefits of Being an Early Riser? Do you ever wake up super early and find that you really enjoy seeing the sunrise and having ample time to start your day? Maybe you even think, “I should do this more often,” but it never seems to happen. There are a multitude of people who wake up every day before dawn. They love having the extra time to exercise, enjoy breakfast, and get a head start on the day. These early risers are generally happier, more proactive, and more productive than people who sleep in later. Research also shows that morning people tend to have dispositions that are optimistic, agreeable, satisfied, and conscientious. Challenges of Being a Night Owl By contrast, night owls can have a rougher go of it. While they’re typically creative and intelligent, they’re also more likely to have poor eating habits and low mood, as well as heart health and blood sugar issues. And, they often don’t get enough sleep. Sleep experts have found that genetics and lifestyle both play a role in our circadian rhythms; the time we naturally go to sleep and wake up. Our world is made up of early risers, night owls, and people who are somewhere in between. So, what if you want to change from being a night owl to an early riser? Or what if you need to change due to a work schedule or the fact that the world’s schedule more closely aligns with those who rise early? You can! In fact, one study found that a simple tweak to the sleeping patterns of night owls can lead to significant improvements in sleep/wake times, better performance in the mornings, improved eating habits, and a decrease in low mood and stress. 6 Tips on How to Become A Morning Person By simply following the actions below, even lifelong night owls can transform into early birds. 1. Adjust Your Wake Time Experts recommend starting with your wake time first. This provides the added benefit of making you sleepy at night, which means you’ll go to bed earlier. Choose a time and set your alarm. Turn off any snooze feature (sorry, there’s no easing into your new sleep cycle). The time you commit to is the time you’ll get up. Start by setting your alarm 15 minutes earlier each day until you hit your goal time. Stick to this time, even on the weekend, until your new routine is well established. Consistency is key. It will be difficult for the first few days, but you’ll adjust. 2. Plan Something Special Give yourself an incentive to wake up early. Maybe you have a favorite health food for breakfast or a delicious cup of coffee or tea. Perhaps you enjoy reading the morning news headlines, or a spiritual book. Whatever it is, have something pleasant planned for the morning right after you wake up to motivate you. 3. Let the Light In When the alarm goes off, let the light in. Start your day by opening your bedroom blinds or curtains (this will serve the double purpose of getting you out of bed.) If it’s still dark outside, turn on the lights inside your home. Your body’s internal clock takes its cues from light. Levels of melatonin, the hormone released by your brain’s pineal gland to make you sleepy, decrease when your eyes detect light, which allows for more wakefulness. 4. Eat at Regular Times Be consistent with your eating times. In a study that helped night owls become early risers, it was critical that the subjects had breakfast as soon as possible after waking up, ate lunch at the same time each day, and refrained from eating dinner after 7:00 p.m. This eating schedule helped reset their circadian rhythms. 5. Exercise There’s no better time to exercise your body than first thing in the morning. The movement will help energize your brain and body by increasing your circulation. Exercise is linked to better memory recall, focus, and cognition throughout the day. Getting exercise outside will help you become more fully awake. Exposure to sunlight early in the day may even help increase melatonin levels at night, which leads to better sleep. There’s also the added benefit of possibly catching a sunrise! 6. Power Down Earlier Since you’ll be rising earlier, you’ll be sleepier in the evenings. It’s important to shift your nighttime routine. If possible, move your regular activities up an hour or more. To ensure your body produces sleep-inducing melatonin, dim the lights an hour or two before bed. Do any digital/online social media, shopping or reading at least one hour before you plan to go to sleep. Since digital devices and social apps are designed to keep you engaged, see if your smartphone has a “downtime” feature under settings. You can set a block of time where you can’t access your apps. It really works. A New Way of Being The best reinforcement for early rising will be the difference in how you feel. Imagine feeling more rested, energized, and ready for your day…every day. It’s possible! 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.
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12 Tips for Distance Learning & How to Help Your Child Thrive at Home
They say home is where the heart is. During this unique moment in history, home is also where many families live, work, and go to school…together. With many of the nation’s schools closed and stay-at-home orders in effect for most states, some parents have stepped up to teach their kids. Many parents will find the adjustment to working from home while helping their students with the school to be disorienting, distracting, and isolating. As with any transition, there are pros and cons. So, what can stressed-out parents do to help their kids thrive while working from home? Here are 12 tips for distance learning and how to create an effective learning environment at home... 12 Tips for Distance Learning & How to Help Your Child Thrive at Home 1. Establish a Daily Schedule Some kids are more active and may resist a structured study time. On the flip side, some kids thrive in a structured environment. To make sure everyone’s on the same page, determine the best work/study flow for everyone in the family and post a daily schedule in the house where everyone can see what activities will be happening at what times. 2. Get Up Early Parents who follow the old “Early Bird” adage, may find that getting up before their kids allows them to ease into the day before being bombarded with requests, questions, activities, and responsibilities. This strategy can help parents settle into their workday with minor tasks, such as responding to emails, during their kids’ study times. Recess/exercise breaks can be an ideal time to work on high-level projects or make business calls. 3. Take a Break Although it sounds counterintuitive as a time management strategy, research demonstrates that taking a break actually improves focus and efficiency. Depending on your child’s attention span, you may do a 30- or 45-minute lesson followed by 15 minutes of free time, especially active playtime. By switching their attention to something else for a brief period, your child can return to their studies with a renewed focus. 4. Get Moving In lieu of PE class or team sports, organize an exercise schedule for the whole family. Getting active together, with a fast-paced walk around the neighborhood or an indoor workout, can help improve mood, decrease stress, and alleviate anxious feelings. Physical activity boosts dopamine and enhances blood flow to the brain, which should help you and your kid(s) think more clearly. 5. Check-in Frequently Many children have difficulties with follow-through. If this describes one of your kids, make sure they know exactly what’s expected of them in each lesson and that assignments are completed on time. Frequently checking in with your child will help them stay on track and ensure that they don’t miss a deadline. 6. Use Positive Reinforcement Kids tend to react better to encouragement than criticism. Rather than pointing out what they’re doing wrong – not finishing an assignment on time, answering a test question incorrectly, or fidgeting – be sure to notice what they’re doing right. Saying things like, “You’re doing a great job” can go a long way toward boosting their confidence. 7. Stay Calm Some children, particularly those with low levels of dopamine, thrive on conflict. They can be masterful at making other people frustrated or angry at them. Never lose your patience with a child, and always look for ways to maintain peace in your home. 8. Streamline Your Lunchtime Get the whole family involved in making lunches the previous evening so you don’t waste valuable time the next day. This will help free up your lunch break to make business calls, set up appointments, pay bills, or spend some quality time with your family. Instead of making lunches one day at a time, you can set up the entire week’s lunches by doing meal prep over the weekend. 9. Get Creative According to a 2016 study, spending 45 minutes making art can significantly lower cortisol (a major stress hormone). Joining your kids can provide a creative release for you and allow you to spend more time with your kids doing something fun. Creative hobbies can offer physical and mental health benefits, so carve out some time in your schedule for them. 10. Limit Screen Time If you need to take an important call or are on a tight deadline to finish a project, you can grant your kids screen time to keep them occupied. Though not a stopgap you should use on a consistent basis, it can be a huge help if you’re in a bind. If you’re concerned about what your kids are viewing, or how much time they’re spending on apps, games, or social media, you can use a program like Apple’s Screen Time to block content and set time limits. 11. Set Up a Snack Station Right after breakfast, set up a table with cups, pitchers of water, and trays of healthy snacks. This will save you from having to constantly run to the kitchen to grab snacks or fill cups for your kids. Also, feeding your kids healthy snacks will help provide them with an increase in energy and focus. 12. Enlist Help If you feel like you’re in over your head, or just need a break to run some errands, consider handing over the reins to a trusted friend or family member. This can be particularly advantageous if your brother-in-law is excellent at math or your mother can teach your kids culinary skills. Don’t feel embarrassed to reach out for help; sharing the load might end up being a win for everyone involved. Following these twelve tips can help you balance your work responsibilities while making sure your kids get the most out of their at-home schooling. If you have a helpful tip that wasn’t mentioned above, please share it in the comment section below. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health, immunity, and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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5 Common Myths on Attention Deficit Problems
Attention issues remain one of the most misunderstood and incorrectly treated cognitive and behavioral problems today. This has given rise to many myths about attention issues and the behavioral and learning problems often associated with them. Knowing the facts about this common condition is one of the first steps to finding the most effective solutions for yourself or your child. Let’s take a closer look at some of the common misconceptions surrounding attention deficit issues… Here Are 5 Myths About Having Attention Issues Myth #1: Attention Issues Are a Fad Many experts believe there are multiple types of attention issues, but there's general agreement that “inattention” or attention difficulties and “hyperactivity-impulsivity” or behavioral difficulties are hallmarks of this condition. Many children don’t meet all the formal criteria for attention issues, so physicians and parents must cooperate closely to develop the best corrective program for each child. Myth #2: Everyone Outgrows Attention and Behavioral Problems It’s been assumed that everyone outgrows attention and behavioral deficits by the age of 12 or 13. However, many people never outgrow it and have symptoms that interfere with their daily lives for decades. Approximately half of the children diagnosed with attention issues will have ongoing problems in adulthood. Many adults live their entire lives completely unaware they have attention and behavioral deficits that might be correctable. Others may become aware of their own attention problems while seeking help for their child. Treating adult attention deficit and/or hyperactivity starts by understanding it’s a real health problem that can have a negative impact on you, your family, and others around you. Myth #3: Attention Deficit and Hyperactivity is a Minor Problem Attention issues are a serious societal problem, as revealed by these dire statistics: 33% never finish high school compared to the national average of 8.7% (25% repeat at least one grade) 52% of untreated teens and adults with these problems abuse drugs and alcohol; 19% smoke cigarettes (compared to 10% of the general population) 46% of untreated hyperactive boys will be arrested for a felony by age 16, compared to 11% for controls 21-25% of those incarcerated have been found to have attention problems, according to several studies 75% have interpersonal problems 60% have a higher risk of being involved in a bicycle collision, and a higher than average percentage have motor vehicle accidents, speeding tickets, citations for driving without a license and suspended or revoked licenses They get injured up to 5 times more than others and have more medical visits and emergency room visits. Myth #4: Attention Deficit and Hyperactivity Issues Only Affect Boys Although it’s about three times more commonly diagnosed in boys, this condition also affects girls. Those who struggle with inattentive issues are typically quiet, introverted, and appear to daydream a lot. Girls tend to have inattentive problems as much as, or even more than, boys. Those with inattentive issues often go unnoticed because they don’t draw attention to themselves and usually exhibit fewer behavioral problems. Many of these children, teenagers, and adults are unjustly labeled as “lazy,” “unmotivated,” or “slow.” Myth #5: Medication is the Best Treatment for Attention Deficit and Hyperactivity FDA-approved medications can help people with attention deficit problems, with or without hyperactivity. But, as with other health problems, a comprehensive approach gives a better chance for lasting recovery. Although the approved medications may be helpful for some people, they aren’t effective for everyone and have the potential to cause side effects. Unfortunately, many healthcare providers treat their child and adult patients with a shot in the dark approach, which typically involves throwing a high-powered stimulant medication at the symptom and hoping for the best. Unless the patient has had a full medical assessment, the chances for poor response and/or serious side effects can be substantial. Parents should closely supervise their child’s recovery from attention, behavioral, and learning issues. In addition to medication options, there are many natural alternatives that can help improve attention and behavioral deficits. 5 of the Best Natural Ways to Improve Attention & Behavior in Kids & Teens 1. Get Moving Research shows that physical exercise has substantial, measurable benefits in children and adults with attention problems. Physical activity tends to increase the production of the neurotransmitter dopamine, which is involved with attention span, focus, follow-through, and motivation. A 2019 review in the Journal of Clinical Medicine found that exercise minimizes attention deficit symptoms and even enhances cognitive performance in children with the condition. 2. Reduce Screen Time Using devices or playing video games for hours on end can be harmful and habit-forming. Excessive screen time has been linked to a greater risk of problems with inattention. A 2019 study published in the scientific journal PLOS One found that children with more than 2 hours of screen time per day had a 7.7-fold increased risk of meeting the criteria for attention problems. 3. Try an Elimination Diet Some foods may make attention, learning, and behavior problems worse. To determine if you or your child has a food sensitivity, try a 3-week elimination diet by getting rid of the most common food allergens – artificial dyes (including red dye #40), preservatives, sugar, and artificial sweeteners, gluten, corn, soy, and dairy. In a 2011 study, published in The Lancet, one such elimination diet decreased attention problems in 70% of the children tested. 4. Practice Brain Safety Common accidents, like falling off a ladder, getting into a car crash, or taking a tumble down the stairs can cause a head injury, which increases the risk of problems with attention and concentration. According to research, people with attention deficit and behavioral issues are more prone to having head injuries, particularly student-athletes. Brain safety basics include avoiding high-risk sports, wearing a seat belt when in a vehicle, and always wearing a helmet when on a motorcycle, bicycle, skateboard, snowboard, skis, or rollerblades. 5. Address Sleep Problems Did you know that kids with attention deficit, learning, or behavior problems have higher rates of daytime sleepiness compared with kids who don’t have the condition? According to a study in the journal Sleep, half of such kids have sleep-disordered breathing compared with only 22% of kids without the condition. Sleep issues are also common in adults with attention problems, so be sure to investigate anything that might disrupt your sleep. Though these natural treatment ideas may help you or your child, what works for one person may not work for another. It’s important to treat your condition with a comprehensive approach that includes education, support, exercise, nutrition, personalized supplements, and proper testing. With over 30 years of clinical practice, the Amen Clinics uses the least toxic, most effective means to assist children and adults with attention, cognitive, or behavioral problems. To learn more about the full range of services at Amen Clinics, or to set up an appointment, please call 888-288-9834. 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.
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How to Improve Focus & Concentration Naturally
Having the ability to stay focused on the task at hand is nearly a superpower in today’s world. Think about all the distractions we encounter from our digital devices alone: multiple social media apps with direct messaging and alerts; phone calls and voice mails; text messages; news; multiple email accounts; games; music, and more – all jockeying for our attention. Our mental focus and energy reserves start being taxed the moment we wake up and check our devices. The onslaught of information and stimulation we receive all day long can exhaust us even more. We consume caffeine – and then wonder why we can’t sleep. Lack of sleep, of course, inhibits our ability to focus. It’s a vicious cycle. How many of the 64 percent of American adults who drink coffee every day and the 50 to 70 million of us who have issues with sleep also have trouble with mental focus? Probably a lot. Focus Busters The ability to focus is influenced by age, of course. As we grow older, we actually maintain focus, but our ability to filter out what doesn’t need our attention gets worse. Digital communications and devices increasingly compete for our focus and concentration no matter our age. Researchers took note of this more than 15 years ago. At that time, a University of London researcher surveyed 1,100 subjects to examine the effects of their email and text messaging behavior. Among a number of negative impacts observed (including IQ), the findings compared the loss of mental sharpness to be on par with losing a night’s sleep. A 2019 survey of nearly 2,000 Americans showed that participants checked their mobile phones an average of 96 times a day. Each time we interrupt what we’re doing to check our phones, we break our focus. It then takes time and energy to regain our concentration and resume our task. What is a digitally dependent person to do? How to Improve Focus and Memory There are specific actions we can take to flex our focus muscle. Here are several science-backed actions to boost your power to concentrate: 1. Brain games. Some brain games are good – especially for older adults. Spending just 15 minutes a day, five days a week on games such as crossword puzzles, memory games, chess, sudoku, and jigsaw puzzles can improve concentration. It also can boost memory! 2. Get active. Increased concentration is among the many benefits of regular exercise. Keep it simple at first: take the stairs, walk your kids to school, get up early, and take a 20-minute jog. Do the exercise before you need to focus or when you need a brain refresh. 3. Clear your desk. Our ability to concentrate is innately linked to blocking out distractions, including visual ones. So, clear your desk of papers and other work. And then clear your computer desktop of anything distracting, too. 4. Mindfulness training for concentration may help improve focus and memory. There are many meditation options available online or in communities. Seek one out. 5. Silence or turn off digital devices. When you really need to focus, turn off everything digital that may interrupt you. That includes the phone, email, and all of the alerts and notifications that come from your phone. Focus & Energy: The Natural Substitute for Caffeine BrainMD created a nutritional supplement called Focus & Energy to combat fatigue, increase focus naturally, and preserve productivity – without the jitters or energy crash that can come from drinking caffeinated beverages. The formula features a high-potency, decaffeinated green tea extract that enhances delivery of oxygen and nutrients to the brain. It also includes choline, a vitamin-like nutrient that helps brain cells in the production of acetylcholine, a key neurotransmitter for mental focus and learning. A choline deficiency can result in poor concentration and memory, mood changes, and other cognitive impairments, especially as someone ages. Focus & Energy also includes potent adaptogens: rhodiola, ashwagandha, and ginseng. Adaptogens are a class of herbs that help protect the body against the draining effects of stress. They help the body adapt to a host of different stressors. Rhodiola (Rhodiola rosea) acts swiftly and has been shown to combat fatigue, support a positive outlook, and improve physical and mental performance. It increases available energy during the day and supports restful sleep at night. Ashwagandha (Withania somnifera, root/leaves) is used in Ayurvedic medicine, helps the body to stay calm and mentally focused amidst stress, and has been associated with improved memory and attention. Asian Ginseng (Panax ginseng) helps to improve focus, memory, and overall well-being. You can break the distracted mind/low energy cycle that so many of us fall into. With these simple concentration-boosting actions and some nutritional brain support, you can naturally improve your ability to focus and enjoy more energy, while keeping digital distractions in check. At BrainMD, we’re dedicated to providing the highest purity nutrients 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.
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These Are the Best Vitamins to Boost Your Energy
Do you struggle with having enough energy to get through the day? Unfortunately, many people in similar circumstances have resorted to chugging energy drinks to help increase their energy levels. Energy drinks are the fastest-growing part of the beverage industry. Most energy drinks contain large amounts of caffeine, sugar or artificial sweeteners, and other stimulants like guarana, which only provide a temporary energy spike. That short-lived boost is often accompanied by other problems, such as: Nervousness Headaches Upset stomach Irritability Insomnia Rapid heartbeat Increased blood pressure Dehydration Those who are desperate to increase their energy levels may be tempted to try unhealthy methods. Energy boosters to avoid include diet pills, energy drinks, excessive coffee, sugar-filled caffeinated sodas, and smoking. All of these are harmful to the health of your brain and body. 2 Best Ways to Boost Energy Naturally At BrainMD, we believe that the best way to attain and maintain peak performance, both physically and mentally, is to be as natural as possible. We recommend whole, healthy foods, with supplements to fill any nutrient gaps first and foremost before putting medications or other harmful substances into your body. Our line of brain-healthy vitamins, essential minerals and other supplements are ultra-pure, clinical strength and brain directed. The ingredients in these high-quality supplements come from the finest sources, have undergone rigorous clinical testing and have been formulated for maximum absorption and utilization by the body's 30 trillion cells. They enhance your body's built-in energy enzymes, allow you to boost your energy as you need it, and give you improved capacity to handle stress or mental strain. If you regularly experience periods of low energy, what should you grab instead of coffee or an energy drink? 1. Brain Boost On-The-Go BrainMD is proud to offer the natural energy drink Brain Boost On-The-Go. It was created for people who don’t like drinking plain water all day – or who simply want some variety when seeking healthy hydration. Brain Boost On-The-Go includes brain-healthy ingredients to boost your mental function and energy and comes in a delicious flavor.* Whenever your brain needs a safe, swift pick-me-up, you can count on Brain Boost On-The-Go to provide the natural brain energizers that will help you feel sharp and focused.* Instead of drinking a high sugar, caffeinated energy drink that will invariably result in an energy crash, why not opt for the smarter choice? Brain Boost On-The-Go has a variety of brain-healthy nutrients to increase your energy level and overall sharpness.* A unique aspect of Brain Boost On-The-Go is that it has a calming effect even as it boosts energy, enabling you to handle stress and be productive at the same time.* What's in Brain Boost On-The-Go? L-Theanine L-Theanine is a major mental focus substance naturally occurring in green tea. In clinical research, it’s been found to help enhance attention.* Among its many benefits, l-theanine: Improves focus and clarity* Has a gentle, relaxing effect without making you sleepy* Doesn't give you the jitters since it's caffeine-free* Vitamins B6, B12, and Folate B vitamins are particularly important for mental energy because they are at the center of our cellular energy metabolism and are crucial for brain function. We use the most effective vitamin B6 forms, along with the more expensive methyl forms of folate and B12 because they are safer to use and are more natural to the body.* Vitamin B6, methylfolate and methylB1 can help: Promote positive mood and calmness* Are essential for the brain to make several major neurotransmitters* Support memory, other cognitive health and total mental sharpness* Antioxidant-Rich Berries The brain is our organ most vulnerable to attack by toxins, including all the environmental toxins and the highly active free radicals that come from air pollutants, passive smoke inhalation, and any form of heated smoke entering the body by way of the lungs.* Berries are the most concentrated sources of antioxidants in our foods and are a great way to help defend against free radicals.* This proprietary blend: Contains organic: blueberry, goji, mangosteen, and noni Helps protect the brain, nerve cells, and all our cells from free radical oxidative damage* Supports healthy memory, learning, decision-making, mood, and behavior* If you want to naturally improve your athletic, school or work performance, or just want more focus and energy to get you through the day, we’ve got just what you need*… 2. Focus & Energy It’s not uncommon for people to have periods where they feel tired or unfocused. 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.* Its potent green tea extract is high in EGcG and other polyphenol antioxidants and was chosen specifically to intensify blood flow that enables oxygen and nutrient delivery to the brain.* What's in Focus & Energy? Focus & Energy also contains three highly concentrated plant adaptogens: 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 stress and occasional feelings of anxiousness.* 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.* Focus & Energy is formulated specifically to reinforce the brain and body’s ability to fight fatigue and adapt to stress.* It also contains choline, a vitamin-like nutrient that helps the brain make the key transmitter acetylcholine and has other metabolic pathways that promote endurance and vigor.* Choline is so important it now has a Daily Value nutrient requirement set by the FDA.* If you’re looking for a safe, effective, and natural way to support your energy while sharpening your mental faculties, Focus & Energy can help fortify your body with specially selected nutrients and medicinal plant substances that provide enhanced mental focus and sustained energy.* 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.* To be successful in today’s world, you need a clear mind and sharp focus. Brain Boost On-The-Go and Focus & Energy are two of the best ways to help you achieve your goals.* 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.
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