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What is MSG and Why You Should Avoid Food Additives
Many are aware of the dangers of having too much salt (sodium chloride) in their diet. Some may also know to steer clear of MSG (monosodium glutamate). However, it’s a good bet many people have no idea why. What is MSG? MSG is a crystalline powder that is white in appearance, like sugar or salt. MSG comes from the amino acid glutamate (or glutamic acid). Humans naturally produce glutamate, which is necessary for many of the body’s functions. Small amounts of glutamate are naturally present in a wide variety of foods, including mushrooms and tomatoes. Glutamate is needed to make proteins and is a major neurotransmitter in the brain. MSG is a manufactured combination of one (mono) sodium atom with glutamate. As a low-cost flavor enhancer, it often is added into broths, seasonings, canned soups, fast food, and processed meats and snacks. But the body has no ongoing need for dietary glutamate, and seasoning foods with MSG has been clearly documented to be a bad choice for your health and we need to avoid food additives whenever we can. A Short History of MSG MSG has been frowned upon by many in the health community for decades now. But this food additive wasn’t always viewed in such a negative light. In fact, when it was introduced in 1908, MSG was widely accepted and lauded as an inexpensive seasoning. MSG came to America in the mid-1930s. It was first introduced to consumers via canned soup, courtesy of large manufacturers such as the Campbell’s Soup Company. From 1930 to 1941, America purchased more MSG than every other country except for Japan and Taiwan. Though the Pearl Harbor attacks in 1941 slowed imports of MSG, it soon was introduced in packaged foods and certain restaurant cuisines. In 1958, the FDA’s GRAS (Generally Recognized As Safe) approval was given to MSG, a designation that has never been rescinded by the FDA despite growing concerns about the food additive. Curiously, even though the FDA recognizes MSG as being (generally) safe, it requires all foods containing MSG to list that fact on the label. By the 1960s, activism surrounding the environment and human health burgeoned in America, and MSG began to be targeted by product safety groups. In 1968, a letter from doctor Robert Ho Man Kwok, published in the New England Journal of Medicine¹ under the headline “Chinese-Restaurant Syndrome,” raised awareness of the potential negative effects of MSG. The MSG Controversy Concerns over the negative effects of MSG have grown since the 1960s. Some even consider the flavor enhancer to be a toxin. However, several double-blind studies have failed to definitively prove the hazards of ingesting MSG. Despite this, a growing number of people have reported common complaints after eating foods high in MSG. This “MSG symptom complex” (another name for the “Chinese Restaurant Syndrome”), includes: Skin flushing/burning sensation in the face and neck Headaches Profuse sweating Numbness or tingling sensation Nausea Weakness Chest pain, heart palpitations Though a great variety of animal studies implicate MSG in damage to the brain and other organs², at this point researchers haven’t been able to confirm a direct link between these complications of the MSG symptom complex and human MSG consumption. Since so much confusion and controversy surrounds this food additive, let’s take a closer look at the possible dangers of MSG and why we should avoid food additives altogether... 3 Reasons to Eliminate MSG & Avoid Food Additives in Your Diet [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Adverse Effects Some people have experienced adverse effects (listed above) when consuming MSG, especially in significant quantities, which seems to be around 3 grams or more per meal.³ Though it’s uncertain why the issues occur, some researchers believe that consuming an unnaturally high amount of glutamate from MSG can possibly cross the blood-brain barrier and have a toxic effect on the brain. The brain needs glutamate for its normal, healthy functioning, but it seems gram amounts of glutamate coming from dietary MSG can have undesirable biochemical effects there – and possibly in other organs. The added sodium coming from MSG also may not be good. Though sodium is essential for our health we normally get more than sufficient amounts from our daily diet. Caloric Intake Some evidence has found that MSG may help you feel full, which can aid in weight management. This can be an effective weight-loss tool in the case of low-calorie soups that can help you feel sated. However, other studies have found that instead of reducing caloric intake, MSG can actually increase it. As such, it’s recommended to exercise caution when consuming soup, especially canned or packaged varieties. Major Illness Some human studies have linked excessive MSG intake with weight gain and other serious weight-related issues. Other studies, some of which have been disputed, have found that MSG raised blood pressure and contributed to metabolic problems. From these conflicting outcomes, it’s clear that more human studies need to be conducted to properly determine if MSG is harmful to human health. [/wc_box] Reduce Your MSG Though the evidence doesn’t definitively support or condemn MSG, it’s a good idea to reduce or eliminate it from your diet. As with any food you eat, BrainMD recommends a commonsense approach. Always read labels and keep an eye out for products that contain MSG. 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: Kwok, R. H. M. (1968). Chinese-restaurant syndrome. The New England Journal of Medicine, 278(14), 796. https://doi.org/10.1056/NEJM196804042781419 Shivasharan, B.D., Nagakannan, P., Thippeswamy, B.S. et al. Protective Effect of Calendula officinalis L. Flowers Against Monosodium Glutamate Induced Oxidative Stress and Excitotoxic Brain Damage in Rats. Ind J Clin Biochem 28, 292–298 (2013). https://doi.org/10.1007/s12291-012-0256-1 Yang, W. H., Drouin, M. A., Herbert, M., Mao, Y., & Karsh, J. (1997). The monosodium glutamate symptom complex: Assessment in a double-blind, placebo-controlled, randomized study. The Journal of Allergy and Clinical Immunology, 99(6), 757-762. https://doi.org/10.1016/S0091-6749(97)70137-0
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Guide to Peak Energy: Revolutionizing Energy for Mind & Body
If you’ve ever felt like you’re constantly chasing your energy levels—whether it’s struggling to stay focused at work or trying to squeeze out that last bit of effort in the gym—trust me, you’re not alone. We live in a world that demands high energy output—and for some of us, that demand is constant and unrelenting. So energy is a big deal. As a clinician, I can tell you that “I don’t have any energy!” is one of the most common complaints I hear from my clients. But here's the thing: not all energy is created equal. That’s where the combination of PeakATP and Enfinity™ comes in—a scientifically backed solution for sustained energy that fuels both your mind and body. Why Energy is the Key to Everything Energy is, quite literally, what keeps us going. Whether it’s powering through a meeting, finishing a workout, or even blinking our eyes, everything we do depends on having enough of it. And while most of us turn to quick fixes—caffeine, energy drinks, or sugary snacks—the result is usually a rollercoaster ride of spikes and crashes. This is where PeakATP and Enfinity™ change the game, offering long-lasting, balanced energy that doesn’t leave you hanging mid-day. Understanding ATP – The Body’s Energy Currency To understand exactly how peakATP is a game-changer, first you have to know what ATP is. ATP stands for adenosine triphosphate, also known as the body’s energy currency. Think of it as the cellular fuel that powers every single action in your body, from lifting weights to firing off a quick email. When your ATP levels drop, so does your ability to perform—mentally and physically. The challenge is that ATP stores get depleted not just with exercise but also during times of intense mental activity or stress. From personal experience, I can tell you that after every time I give a lecture I feel as depleted as I do after running a 10K! That’s because the brain runs on the same fuel as the muscles—so talking for an hour in front of an audience will definitely make your brain feel fatigued. And—to make matters worse---we make less and less ATP as we age, leaving us feeling even more fatigued than we used to after any strenuous activity, be it mental (like a lecture or a presentation) or physical (like a tennis match or a spin class). So, how do we keep those energy levels topped up? That’s where PeakATP comes in. What is PeakATP? PeakATP is a clinically studied, patented form of ATP Disodium that directly increases the body’s ATP levels. Unlike most energy supplements that rely on caffeine or sugar for a short-term energy burst, PeakATP fuels your body at the cellular level, providing long-lasting energy without the crash. In a 2013 study, participants supplementing with PeakATP saw improvements in muscle strength, power, and lean muscle mass(Paraxanthine more info …)(Paraxanthine more info …). What’s particularly exciting is that ATP is as vital for brain function as it is for muscle performance. Depleted ATP stores can lead to mental fatigue, brain fog, and slower cognitive responses. By replenishing ATP levels with PeakATP, you are fueling both your muscles and your mind. So ATP—in a form the body can use, like the ATP Disodium in PeakATP—would be a terrific boost to your energy all by itself. But we haven’t even gotten to the good part yet. Enfinity™ Paraxanthine – The Smarter Caffeine Alternative Now let’s talk about the other half of the power duo that is PeakATP: Enfinity™. Enfinity™ has one active ingredient: Paraxanthine, the main metabolite of caffeine. Here’s a little-known fact: most of the benefits we associate with caffeine actually come from paraxanthine, not caffeine itself. And while caffeine can leave you jittery, anxious, or staring at the ceiling at 3 AM, paraxanthine offers the same focus and alertness without the downsides(Paraxanthine more info …). (To understand what paraxanthine does, take a minute to think about how you feel when you’re tired. What’s actually happening in the body when it’s time to go to sleep (or even when you nod out at the opera house)? Your body is flooded with a molecule called adenosine. Adenosine’s purpose is to signal to your brain that you’re ready for sleep. Adenosine floods your body, locks into the receptors, and all of a sudden you’re nodding out! Paraxanthine works by inhibiting adenosine receptors, the same mechanism as caffeine, but without creating the stimulant-related side effects that leave some people feeling over-caffeinated or burned out Paraxanthine more info …). In a 2021 double-blind, placebo-controlled study, paraxanthine was shown to improve cognitive performance by reducing reaction times and increasing accuracy on tasks like the go/no-go task—a measure of mental flexibility(Paraxanthine more info …). What’s even more impressive is that paraxanthine outperformed caffeine in cognitive tests following intense physical activity, such as after a 10K run, suggesting that it can help maintain mental clarity even under physical strain. And research has also shown that paraxanthine enhances cognitive performance, helping improve focus, memory, and reaction time, all without the crash that often follows caffeine consumption(Paraxanthine more info …). Introducing the Revolutionary 2-in-1 Energy Supplement: Peak Energy So, why combine these two? Think of it this way: PeakATP provides your muscles with the raw energy they need to perform, while Enfinity™ ensures your brain is firing on all cylinders. Together, they create a complete mind-body energy solution. Whether you’re pushing through a tough workout or need to stay sharp in a long meeting, Peak Energy helps you stay strong, focused, and ready to tackle whatever comes your way. PeakATP has been shown to increase blood flow to working muscles, resulting in faster recovery and reduced muscle fatigue after exercise. Meanwhile, paraxanthine has been shown to shorten reaction times and reduce errors in cognitive tests, especially following intense physical activity (Paraxanthine more info …). The combination of these two ingredients gives you the best of both worlds—physical endurance and mental sharpness. The best part, you can choose how you prefer to take Peak Energy- either in daily capsules or in a delicious black raspberry citrus energy drink powder mix. Perfect for adding it to your morning glass of water or smoothie! Who Should Take Peak Energy? This unique combination of ingredients makes Peak Energy ideal for a wide range of people: Athletes and fitness enthusiasts: If you’re looking to increase strength, endurance, and power in the gym, PeakATP can help you hit new personal records. Enfinity™ adds the mental focus you need to stay sharp during high-intensity workouts. Professionals and students: Whether you’re working on a deadline or studying for exams, Enfinity™ provides smooth, focused energy without the jittery side effects of caffeine, while PeakATP ensures your brain has the fuel it needs to stay alert. Aging adults: As ATP production naturally declines with age, supplementing with PeakATP helps replenish those stores, supporting both physical vitality and cognitive health. Meanwhile, Enfinity™ helps improve focus and clarity, making it easier to stay mentally sharp. Backed by Science – The Research Behind Peak Energy What makes Peak Energy stand out is the science backing their claims. Here’s a look at some of the key studies: Increased Strength and Power: A 2013 study published in Nutrition & Metabolism found that participants who supplemented with PeakATP experienced significant improvements in muscle strength, power, and overall performance(Paraxanthine more info …). Improved Muscle Recovery: Research published in Frontiers in Physiology demonstrated that PeakATP enhances blood flow to active muscles, speeding up recovery after intense exercise(Paraxanthine more info …). Cognitive Enhancement: In a 2021 study, paraxanthine significantly reduced reaction times and improved accuracy on cognitive tasks compared to placebo, demonstrating its ability to enhance mental performance without the drawbacks of caffeine(Paraxanthine more info …). Better Focus Post-Exercise: A 2024 study showed that paraxanthine outperformed caffeine in improving cognitive function following a 10K run, helping participants stay focused and alert after physical exertion(Paraxanthine more info …). The Future of Energy and Performance In a world where quick-fix energy solutions often come with a price—whether it’s the post-caffeine crash or the jittery side effects—it’s time for something smarter. Peak Energy represents a new era of energy supplementation. Whether you’re an athlete pushing for that extra rep or a busy professional needing mental clarity, this dynamic duo can help you reach your full potential. Experience the difference that true, sustained energy can make with BrainMD’s latest product featuring PeakATP and Enfinity™. Your mind and body will thank you. References Wilson JM, et al. "Effects of oral adenosine-5′-triphosphate supplementation on athletic performance, skeletal muscle hypertrophy, and recovery in resistance-trained individuals." Nutrition & Metabolism, 2013. Jordan AN, et al. "ATP supplementation improves repeated sprint ability and performance in elite cyclists." Frontiers in Physiology, 2018. Rathmacher JA, et al. "Effects of adenosine-5′-triphosphate supplementation on performance and recovery in resistance-trained athletes: A randomized, double-blind, placebo-controlled study." Journal of Strength and Conditioning Research, 2012. Yoo C, et al. "Acute Paraxanthine Ingestion Improves Cognition and Short-Term Memory and Helps Sustain Attention in a Double-Blind Placebo-Controlled Crossover Trial." Nutrients, 2021. Gross KN, et al. "A Dose-Response Study to Examine Paraxanthine’s Impact on Energy Expenditure, Hunger, and Lipolysis." Journal of Dietary Supplements, 2024.
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Want To Stay Fit at the Office? Here Are 10 Simple Workplace Wellness Tips!
Exercise is essential to brain health. In fact, physical activity is perhaps the single most important thing you can do to keep your brain¹ and body healthy. But what if you have kids? Or a demanding career? Or other commitments or social engagements? After work, most people are worn out from a stressful day. And, with driving the kids to and from activities, helping them with their homework and preparing dinner for the family, many people find that their evenings are just as hectic as their workdays. With so many demands on your time, finding a free moment to exercise may be a significant challenge. So, what are the alternatives? Though it probably won’t replace an intense workout at the gym, there are ways to focus on fitness at work. Staying active at the workplace will help keep your body fit and your mind sharp. If you’re looking for ways to energize your workday, here are 10 simple habits for staying fit at the office: 10 Top Tips for Workplace Wellness 1. Use a pedometer or Fitbit. This will help you track the number of steps you take during the workday. It’s amazing how just being aware of a goal can inspire you to move more. 2. Get into the habit of taking the stairs instead of the elevator. Also, depending on accessibility and conditions, you can run up and down several flights of stairs to burn more calories. Be sure to keep an eye out for other people and watch your step…you’re trying to get some exercise, not workers’ compensation. 3. Turn your team huddles or one-on-ones into walking meetings. You can discuss work matters or just use the time for team building. Also, you can multitask by using your walk times to conduct phone meetings. Many people find they can think more clearly while on the move. 4. Devote 15-20 minutes of your lunch break to a power walk.² Invite a co-worker to go with you. Besides making a walk more fun and interactive, having someone else to keep you accountable can be a huge help on days when you feel like skipping the walk. Walking with a friend ensures you get exercise, fresh air (and sunshine if it’s nice out) and socialization all at the same time. 5. Find some work friends willing to pitch in for an inexpensive ping-pong table so you can play during breaks and at lunch. You might also petition your HR manager to organize an office ping-pong tournament. In addition to providing exercise, coordination enhancement, and brain stimulation, playing ping-pong is an excellent way to create camaraderie among co-workers. 6. Stretch your stress away. Release tension in your shoulders, neck and back with some basic stretches. Consider investing in a handheld roller or electric massager that you can keep at your desk. Massaging sore muscles can help improve mood and reduce stress. 7. Use an exercise ball for a chair. Sitting on an exercise ball engages your core muscles and helps improve balance and flexibility. If you have enough room in your office or cubicle, you can use an exercise ball for its intended purpose. Here are some workout ideas you can try with your exercise ball. 8. Again, depending on how much room you have in your workspace, you can do some basic exercises – like push-ups, sit-ups (crunches), lunges, or leg lifts. Also, there’s a whole regimen of exercises you can do with a sturdy chair. All of that is great for strength training, but what about cardio? There are plenty of standbys like doing jumping jacks or running in place. If you’ve been sitting for more than an hour, it’s probably a good idea to stand up and get the blood flowing. 9. Keep a change of clothes, workout shoes, and deodorant at the office. If you work long hours, be sure to block out some time for an energizing workout. You can either do this in the space available in your office or at the gym (if it’s a short drive from the office). 10. A phrase frequently heard these days is “Sitting is the new cancer.” A treadmill desk can be an excellent investment in your health. Walking at a very slow pace, while you write or reply to emails, can improve your focus and energy. As an alternative, you can petition your employer or HR department to provide you with a standing desk. Start Your Workplace Wellness Routine Today As we’ve seen, there are many ways to stay fit and burn some calories during the workday. Start with one of the above options and then add others as desired. There’s enough variety here to keep your workplace workouts engaging and enjoyable. Final thought: Since the average person spends 90,000 hours of their life at work, it’s a smart idea to invest a small portion of that time into maintaining your health and wellness. At BrainMD, we’re dedicated to providing the highest purity nutrients to support your mood and overall well-being. For more information about our full list of 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. Erickson, K. I., Voss, M. W., Prakash, R. S., et al. (2011). Exercise training increases size of hippocampus and improves memory. Proceedings of the National Academy of Sciences, 108(7), 3017-3022. 2. Barr-Anderson, D. J., AuYoung, M., Whitt-Glover, M. C., et al. (2011). Integration of Short Bouts of Physical Activity Into Organizational Routine: A Systematic Review. Journal of Occupational and Environmental Medicine, 53(7), 727-734.
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Heavy PMS Symptoms & Period Cramps? Here’s What Your Body is Telling You
Your body follows a natural rhythm each month, and the physical symptoms you experience – whether it’s heavy periods, painful cramps, or breakouts – are signals. These signals are your body’s way of communicating what’s happening on the inside and what it might need from you. Instead of simply enduring these symptoms, tune into your body and recognize that they are important alerts that can guide you to better balance, understanding, and wellness. We’ll explore what’s normal and present natural solutions that you can implement to support your body through its cycle when you experience some of the most frustrating and disruptive symptoms. What’s Normal? Fluctuating hormones, while sometimes challenging, play a crucial role in women’s health. They regulate and affect our reproductive systems, metabolism, and mood. Helping your body to move through a healthy cycle each month can benefit you for years to come. Your estrogen level is dropping during the luteal phase of your cycle, which is 1-2 weeks before your period starts.1 Progesterone levels fall, then rise.1 Serotonin, a brain chemical that affects mood, is also fluctuating.2 These changing hormones may account for the unwanted premenstrual syndrome PMS symptoms that you experience regularly each month. PMS is common for most women. However, as you age, your symptoms may change. The PMS symptoms that you experience in your teens may differ from those you experience in your 20’s, 30’s, or 40’s.3 They may also change before and after you have children. The most common physical and emotional PMS symptoms include: Abdominal cramps Hormonal acne Headaches Fatigue Bloating Body aches Breast tenderness Changes in libido Irritability Mood swings Feelings of anxiousness or sadness If you’re experiencing intense PMS symptoms that aren’t helped by natural treatments, consult with a healthcare provider to find more effective solutions. While this list of symptoms doesn’t sound fun, don’t lose hope! There are ways to manage and ease the discomforts that accompany your monthly cycle. Natural Solutions for Severe PMS and Period Symptoms There are times when certain symptoms feel more intense than normal, or are disrupting your life. When this happens, you need to know how to quickly target these problems. We’ve got you. Heavy Flow Periods Heavier than usual flow during your period can be due to normal hormonal fluctuations, or a side effect of birth control.4 When it happens occasionally, it isn’t usually a cause for concern. However, if heavy bleeding persists, it may be a sign of a more serious health concern. Always check with your healthcare provider if you’re unsure. Although there aren’t any foods that can specifically stop heavy bleeding, maintaining adequate hydration and consuming a nutrient-dense diet can ease other symptoms that come along with heavy bleeding such as anemia and fatigue. Increase Water Intake It is vital to drink more water to counteract the loss of fluids that happens during your period. You may need to drink an additional 16-32 ounces of water each day during bleeding to feel your best. Staying hydrated can help fight fatigue, bloating, and cramps. Eat Iron-rich foods Blood loss can lead to iron deficiency.5 Iron deficiency can cause the muscles in the uterus to weaken and actually cause more heavy bleeding, creating a vicious cycle.6 Get ahead of the game and be sure to get enough iron to reduce the incidence of future heavy flows. Get Extra Vitamin C Vitamin C helps your body absorb iron.7 In fact, it’s so essential that research has shown that if you’re consuming iron without adequate vitamin C, your body won’t be able to absorb the iron.7 Cramps Normal menstrual cramps should not be debilitating. If they are, your body is trying to tell you that something is going on that you need to pay attention to. They could simply be caused by dehydration, poor sleep, stress, a hormonal imbalance, or a more serious health concern. For immediate relief of menstrual cramps the best and easiest go-to is heat therapy.8 Use a warm compress for 15-20 minutes on your abdomen, or take a warm bath or shower. As counterintuitive as it might seem, moving your body during your period can help alleviate aches and cramps.9 Opt for low-intensity exercises like yoga, walking, or stretching. Certain vitamins and minerals can help to relieve cramping. These include: Magnesium – relaxes muscles10 Iron – replenishes iron lost through blood loss Omega-3 fatty acids – reduces inflammation11 Potassium – reduces bloating and muscle cramps12 Vitamin B6 – improves mood and reduces pain13 Fiber – reduces inflammation and bloating Zinc – reduces inflammation and supports antioxidant defense14 10 Foods that can ease period cramps: Dark Leafy Greens – Spinach and Kale: Contain magnesium and iron Bananas: Rich in potassium and vitamin B6 Salmon: High in omega-3 fatty acids Ginger: Contains anti-inflammatory and pain-relieving properties Dark Chocolate: Contains magnesium and mood-boosting properties Walnuts: Contain magnesium and omega-3 fatty acids Avocados: Good source of healthy fats, magnesium and potassium Berries: Rich in antioxidants and fiber Oats: High in fiber, magnesium, and zinc Pumpkin Seeds: Packed with magnesium, zinc, and iron Hormonal Acne It may be a natural response to hormone fluctuations, but acne might be one of the most frustrating symptoms to manage.. As a teen, hormonal acne appears mainly in the T-Zone on your face, the forehead, and nose. As you age, hormonal acne is more likely to appear on the jawline. If you experience hormonal acne, do some investigative work and consider if you’re managing your stress, staying hydrated, and eating a healthy diet. If not, these are the first areas to address to minimize breakouts. 5 Natural Skincare Treatments for Hormonal Acne Tea Tree Oil: Dilute with a carrier oil and use as a spot treatment.15 Aloe Vera: Apply pure aloe vera gel to problem areas to soothe and moisturize.16 Honey: Use raw honey as a mask. Apply a thin layer to a wet face for 10 minutes before rinsing.17 Green Tea: Apply cooled green tea as a toner to your face to reduce inflammation and oil production.18 Witch Hazel: Apply witch hazel as a toner with a cotton pad after cleansing to soothe inflammation.19 Irritability and Mood Swings Irritability and mood swings commonly appear as PMS symptoms, but don’t let them get you down! With all the changes happening in your body, and the fluctuation of hormones, it’s normal to experience mood swings. However, if you’re also dealing with extra stress, your cortisol levels may rise, which can further disrupt your hormones and worsening irritability.20 If your irritability level seems worse than normal, you might simply need a little extra self-care: Go for a walk Try meditation Journal your thoughts Do something that you love Practice yoga or gentle exercise The practice of cycle-syncing—adjusting your exercise, self-care routines, and nutrition to match your cycle phases—can help you work with your body, improving your mood significantly.21 Your mood swings and irritability could also be tied to your diet. Eating a balanced diet including complex carbs, protein, and healthy fats can stabilize blood sugar and reduce mood swings.21 Herbal supplements like chasteberry, evening primrose oil, lemon balm, and St. John’s wort may also help to lessen irritability associated with PMS. To lift your mood, consider increasing your intake of these 2 essential nutrients: Magnesium – found in spinach, almond, dark chocolate, or targeted supplements13 Vitamin B6 – found in bananas, chickpeas, avocados, or B6 vitamins13 Insomnia Trouble sleeping is the last thing you want to deal with in this busy world.. Research suggests that women are twice as likely to experience insomnia – trouble falling or staying asleep – before or during their period.22 If you struggle with insomnia at certain times of the month, establishing a more consistent bedtime routine could be a simple solution. A good bedtime routine might include: Consistent sleep schedule: Go to bed and wake up at the same time every day Wind down activities: Try reading, stretching, journaling, or meditating Dim lighting: Avoid screens and lower the lights to signal to your brain that it’s time for sleep Warmth: Take a warm bath or shower, or enjoy a warm cup of tea Other things that may help with PMS insomnia: Cutting back on caffeine and alcohol Daily exercise Meditation before bed Optimizing your sleep environment – keep your room cool and dark, use white noise, and ensure you have a comfortable pillow Use natural sleep aids like chamomile tea, magnesium, or valerian root supplements The Takeaway Natural remedies can be highly effective when you’re experiencing frustrating symptoms that come along with your monthly cycle. One of the best steps you can take is to track your cycle, which allows you to identify what’s normal for you. Although natural remedies may help, if your symptoms persist, and you don’t find relief, be sure to consult a doctor. 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. References: Reed BG, Carr BR. The Normal Menstrual Cycle and the Control of Ovulation. In: Feingold KR, Anawalt B, Blackman MR, et al., eds. Endotext. South Dartmouth (MA): MDText.com, Inc.; August 5, 2018. Draper CF, Duisters K, Weger B, et al. Menstrual cycle rhythmicity: metabolic patterns in healthy women [published correction appears in Sci Rep. 2019 Apr 3;9(1):5797. doi: 10.1038/s41598-019-41392-x]. Sci Rep. 2018;8(1):14568. Published 2018 Oct 1. doi:10.1038/s41598-018-32647-0 Office on Women’s Health. Your menstrual cycle. Womenshealth.gov. https://www.womenshealth.gov/menstrual-cycle/your-menstrual-cycle#:~:text=Throughout%20a%20monthly%20menstrual%20cycle%2C%20your%20body%20makes,normal%20cycle%20lasts%20between%2024%20and%2038%20days. Updated February 22, 2021. Accessed September 2024. Cleveland Clinic. Menorrhagia (Heavy Menstrual Bleeding). My.clevelandclinic.org. https://my.clevelandclinic.org/health/diseases/17734-menorrhagia-heavy-menstrual-bleeding. Reviewed July 1, 2024. Accessed September 2024. Fernandez-Jimenez MC, Moreno G, Wright I, Shih PC, Vaquero MP, Remacha AF. Iron Deficiency in Menstruating Adult Women: Much More than Anemia. Womens Health Rep (New Rochelle). 2020;1(1):26-35. Published 2020 Jan 29. doi:10.1089/whr.2019.0011 Munro MG, Mast AE, Powers JM, et al. The relationship between heavy menstrual bleeding, iron deficiency, and iron deficiency anemia. Am J Obstet Gynecol. 2023;229(1):1-9. doi:10.1016/j.ajog.2023.01.017 Deeny J. Vitamin C and the Menstrual Function. Ulster Med J. 1940;9(2):117-124. Jo J, Lee SH. Heat therapy for primary dysmenorrhea: A systematic review and meta-analysis of its effects on pain relief and quality of life. Sci Rep. 2018;8(1):16252. Published 2018 Nov 2. doi:10.1038/s41598-018-34303-z Cleveland Clinic. How To Get Rid of Period Cramps. Health.clevelandclinic.org. https://health.clevelandclinic.org/how-to-stop-period-cramps. Published June 1, 2022. Accessed September 2024. Harvard Health. What you should know about magnesium. Health.harvard.edu. https://www.health.harvard.edu/staying-healthy/what-you-should-know-about-magnesium2. Published December 17, 2021. Accessed September 2024. Wierenga KA, Pestka JJ. Omega-3 Fatty Acids And Inflammation - You Are What You Eat!. Front Young Minds. 2021;9:601068. doi:10.3389/frym.2021.601068 Cleveland Clinic. The Power of Potassium: Why You Need This Essential Mineral. My.clevelandclinic.org. Wierenga KA, Pestka JJ. Omega-3 Fatty Acids And Inflammation - You Are What You Eat!. Front Young Minds. 2021;9:601068. doi:10.3389/frym.2021.601068. Published March 25, 2024. Accessed September 2024. Noah L, Dye L, Bois De Fer B, Mazur A, Pickering G, Pouteau E. Effect of magnesium and vitamin B6 supplementation on mental health and quality of life in stressed healthy adults: Post-hoc analysis of a randomised controlled trial. Stress Health. 2021;37(5):1000-1009. doi:10.1002/smi.3051 Marreiro DD, Cruz KJ, Morais JB, Beserra JB, Severo JS, de Oliveira AR. Zinc and Oxidative Stress: Current Mechanisms. Antioxidants (Basel). 2017;6(2):24. Published 2017 Mar 29. doi:10.3390/antiox6020024 Cleveland Clinic. Could Tea Tree Oil Be the Acne-Fighting Ingredient of Your Dreams? Health.clevelandclinic.org. https://health.clevelandclinic.org/tea-tree-oil-for-acne. Published May 16, 2023. Accessed September 2024. Zhong H, Li X, Zhang W, Shen X, Lu Y, Li H. Efficacy of a New Non-drug Acne Therapy: Aloe Vera Gel Combined With Ultrasound and Soft Mask for the Treatment of Mild to Severe Facial Acne. Front Med (Lausanne). 2021;8:662640. Published 2021 May 21. doi:10.3389/fmed.2021.662640 Julianti E, Rajah KK, Fidrianny I. Antibacterial Activity of Ethanolic Extract of Cinnamon Bark, Honey, and Their Combination Effects against Acne-Causing Bacteria. Scientia Pharmaceutica. 2017; 85(2):19. https://doi.org/10.3390/scipharm85020019 Kim S, Park TH, Kim WI, Park S, Kim JH, Cho MK. The effects of green tea on acne vulgaris: A systematic review and meta-analysis of randomized clinical trials. Phytother Res. 2021;35(1):374-383. doi:10.1002/ptr.6809 Thring TS, Hili P, Naughton DP. Antioxidant and potential anti-inflammatory activity of extracts and formulations of white tea, rose, and witch hazel on primary human dermal fibroblast cells. J Inflamm (Lond). 2011;8(1):27. Published 2011 Oct 13. doi:10.1186/1476-9255-8-27 Cleveland Clinic. Cortisol. My.clevelandclinic.org. https://my.clevelandclinic.org/health/articles/22187-cortisol. Reviewed December 10, 2021. Accessed September 2024. Cleveland Clinic. Nutrition and Exercise Throughout Your Menstrual Cycle. Health.clevelandclinic.org. https://health.clevelandclinic.org/nutrition-and-exercise-throughout-your-menstrual-cycle. Published April 4, 2024. Accessed September 2024. Lin PC, Ko CH, Lin YJ, Yen JY. Insomnia, Inattention and Fatigue Symptoms of Women with Premenstrual Dysphoric Disorder. Int J Environ Res Public Health. 2021;18(12):6192. Published 2021 Jun 8. doi:10.3390/ijerph18126192
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These Are the Age Ranges and Top Symptoms Of Menopause
One of the biggest physiological changes in a woman’s body is often referred to as the menopausal transition. This period occurs over months or years during which reproductive hormone levels – estrogen and progesterone – fluctuate and then drop, and the ovaries stop releasing eggs. A number of mental and physical symptoms can occur due to these hormonal changes. Here’s a general guide for menopause age ranges and symptoms, potential impacts on health, and what you can do to thrive while undergoing “the change.” What Is Menopause? Menopause happens gradually over time as a woman’s ovaries stop releasing eggs and female hormone production of estrogen and progesterone declines. (Menopause can also occur if a woman’s ovaries are damaged by certain illnesses or treatments, or if they’re surgically removed.) Natural menopause doesn’t happen quickly. It begins with the first signs and symptoms that the menopause transition has started (also called perimenopause). Perimenopause can begin months or years before a woman’s last menstrual period, and it has its own unique set of symptoms. Once a woman goes a full year without menstruation, she’s in menopause. From that moment on, she’s considered postmenopausal. With the increase of life expectancy, a woman may now live one-third of her life after menopause. When Does Menopause Happen? The International Menopause Society reports that the menopausal transition occurs between ages 45 and 55 for most women with the average age of menopause being 51. But plenty of women do enter menopause earlier and later, so don’t worry if you do. Early menopause occurs between 40 and 45 and late menopause between 55 and 60. There’s a small percentage of women (1-2%) who develop premature menopause before 40. Perimenopause, the transition period before menopause from when symptoms first appear, typically lasts 4 to 8 years. Symptoms gradually clear up after menopause occurs for most women, but not all. Unfortunately, some women may continue to experience symptoms for many years after menopause. What Are the Symptoms of Menopause? The first symptoms of menopause occur when estrogen and progesterone levels start to fluctuate. Also called early perimenopause, a woman will typically see changes in her menstrual flow and in the length of her cycle. If you’re in your 40s, keep an eye out for these types of changes. As perimenopause progresses and estrogen and progesterone levels begin to decline, more symptoms can appear. During late perimenopause, a woman may start missing periods until they finally stop altogether. Estrogen levels also plummet, usually about 6 months before menopause. That’s when a woman will commonly experience some of the classic symptoms of menopause such as hot flashes, vaginal dryness, and more. It sounds awful, and it can be. Know that there are real solutions for countering these symptoms. Here are the most common symptoms a woman may experience at any time during the menopausal transition: Sleep problems Irregular periods Mood changes Low libido Headaches and dizziness Vaginal dryness Pain during intercourse Night sweats Hot flashes Mental fog Fatigue Breast soreness Dry skin/acne Hair loss Joint pain and muscle tension Here Are Some of the Top Health Concerns of Menopause Profound health changes may occur when a woman’s ovaries stop releasing eggs and when their body gradually decreases the production of estrogen and progesterone. However, these concerns can be managed with lifestyle changes. Brain Health The loss of estrogen during the menopause transition can cause changes in your brain. Among the areas of the brain most affected are the prefrontal cortex, hippocampus, hypothalamus, and amygdala. These areas of the brain are involved with sleep regulation, learning, memory, and temperature regulation. This helps to explain symptoms such as increased worry, poor sleep, mental fog, memory lapses, and hot flashes. Heart Health Estrogen helps provide a protective effect against heart health issues in women. When estrogen levels decline dramatically during the menopausal transition, heart health concerns may increase among women. Severe vasomotor symptoms (such as night sweats and hot flashes) are also associated with increased risk of heart health problems, research shows. It’s recommended that perimenopausal women should have their cardiovascular health checked. Visceral Fat and Weight Related to heart health concerns, estrogen loss during menopause may cause weight gain. Greater visceral fat deposits and weight gain can cause inflammation in the body as well as increase the potential for health issues related to blood sugar, cellular health, and heart health. Mood Estrogen fluctuations can affect serotonin and GABA levels in the brain, making women more vulnerable to low mood and feelings of anxiousness. Bone Health Bone loss worsens as we age, and menopause may increase the rate at which bone loss occurs. It’s estimated that 20% of a woman’s bone loss may come during the menopausal transition. Roughly 1 in 10 women have bone loss issues worldwide. Vaginal and Urinary Tract Infections With declining estrogen, the pH balance can shift in and around the vagina and urinary tract, making infections more common. Loss of Libido As estrogen decreases, the vagina not only becomes dry, but the tissue becomes thinner and less elastic. This can make sex painful and less desirable. Other symptoms, such as low mood and weight gain, plus mid-life pressures (juggling work, kids, and elder parent care) can dramatically impact a woman’s mood and desire for sex. Guide for Menopause: What Can You Do? Thankfully, there’s a lot you can do to reduce symptoms and protect your health during the menopause transition. In fact, you can consider this as a time to step up your health game! Menopause specialist and author of The New Menopause, Dr. Mary Claire Haver, MD, OB/GYN, suggests 6 critical ways women can support their health and well-being through menopause and beyond: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Excellent Nutrition – Incorporate an anti-inflammatory, fiber-rich diet of healthy fats, leans meats, fruits and veggies, and whole grains – and limit refined carbohydrates and processed foods, as well as sugar. Regular Exercise – Get 150 minutes of aerobic exercise (walking, running, cycling, etc.) a week and practice resistance training four times a week. Hormone Therapy – This can be a game changer! Explore hormone therapy, nutritional supplements (i.e., omega-3s, vitamin D, magnesium, milk thistle, B vitamins, etc.), and other pharmacological options with your healthcare provider to help reduce menopausal symptoms and protect your health. Reduce Stress – Mindfulness, meditation, and breathing techniques are effective stress relievers. Practice them to bring cortisol levels down and help reduce some menopausal symptoms. Restful Sleep – Get 7-9 hours of restful sleep a night by using good sleep hygiene. Sleep is needed to keep cortisol levels, inflammation, and appetite in check. Community – Create or join a community of supportive people! We can’t go it alone. [/wc_box] Bottom line: There are many actions you can take to help navigate menopause and thrive. 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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5 Types of Self-Love: What You Need to Know for a Happier Life
In our hustle culture, it’s easy to get caught up in daily responsibilities, neglecting the most crucial relationship of all – the one with ourselves. Self-love isn’t just a trendy phrase; it’s a lifestyle choice that can help transform how we experience life. Imagine waking up each day feeling empowered, confident, and genuinely happy with your life. The journey towards this reality begins with understanding what self-love truly means and recognizing its different forms. By exploring these facets of self-love, you can unlock deeper connections with yourself while paving the way for greater joy in every aspect of your life. So, are you ready to transform your relationship with yourself? What Is Self-Love? Self-love is the practice of valuing and accepting oneself. It goes beyond mere self-esteem; it’s about nurturing your whole being. At its core, self-love means recognizing your intrinsic worth. It’s understanding that you deserve kindness, compassion, and respect from yourself just as much as you do from others. It also allows you to embrace your strengths and accept your weaknesses. Self-love also can encourage healthy boundaries in relationships. When you prioritize your well-being, you’re better equipped to engage with others positively. Also, it promotes resilience during tough times. By cultivating a loving relationship with yourself, overcoming challenges can become more attainable. Here Are the 5 Types of Self-Love Physical Self-Love Physical self-love is all about supporting your body and treating it with respect. It’s a holistic approach to embracing who you are. Start by listening to what your body needs. This can mean eating nourishing foods, engaging in regular exercise, or simply ensuring you get enough sleep each night. Each choice reinforces the idea that your body deserves care. Also, practice gratitude for what your body does for you daily. Acknowledge its strength and resilience rather than focusing on perceived flaws. Self-care rituals can play a crucial role too. Whether it’s taking long walks in nature, enjoying a fun hobby, or dressing up in clothes that make you feel good—these acts can help promote positive feelings toward yourself. Emotional Self-Love Emotional self-love revolves around understanding and accepting your feelings. It’s about recognizing that every emotion, whether positive or negative, is valid. When you embrace emotional self-love, you can develop a deeper connection with yourself. This connection allows for healthier relationships with others too. You can learn to express feelings without fear of judgment. Practicing emotional self-love also means setting boundaries. Knowing when to say no can help protect your mental space and enhance your overall well-being. Journaling can be an excellent tool here; it can help you process emotions effectively. Additionally, practicing gratitude can play a vital role in supporting emotional balance. Accessing happy memories may help you get through the tougher times in life. Ultimately, emotional self-love encourages personal growth and healing by allowing you to process experiences authentically. Mental Self-Love Mental self-love focuses on nurturing your mind and thoughts. It’s about embracing your unique perspective and celebrating your intelligence and creativity. Engaging in activities that stimulate your brain is essential. Reading books, taking online courses, or even solving puzzles can help keep your mind sharp. Challenge yourself with new ideas…it can be invigorating. Practicing mindfulness also can play a crucial role for mental wellness. When stress arises, take the time to meditate or do deep breathing exercises. This can help clear mental clutter, allowing you to appreciate the present moment. Positive affirmations can help shift negative thinking patterns too. Remind yourself of your strengths daily; this can help build confidence over time. Don’t shy away from professional help if needed. Therapy is a powerful tool for understanding yourself better and supporting mental health. Prioritizing these practices can lead to improved well-being while also enhancing overall happiness in life. Spiritual Self-Love Spiritual self-love focuses on nurturing your inner self and connecting with a higher purpose. It involves recognizing the importance of your soul and its journey. Engaging in practices like meditation or prayer can help deepen this connection. Also, reflecting on your beliefs and values may help foster a sense of peace. Exploring nature is also powerful for spiritual self-love. Being outdoors often brings clarity and tranquility, helping you feel grounded in the present moment. Remember that everyone’s path is unique. Embracing what resonates with you can lead to a more fulfilling life experience rooted in authenticity. Social Self-Love Social self-love is about nurturing your relationships and valuing your connections with others. It’s essential for creating a supportive network of friends and family. Engaging in meaningful conversations can help deepen bonds. Be sure to reach out to friends or family regularly, even if it’s just a quick message or a call. Participating in community activities also can boost social self-love. Join clubs or volunteer; these experiences may help you meet like-minded individuals who can enrich your life. Also, surrounding yourself with positive influences can help lift your spirits. Seek friendships that inspire growth and joy rather than those that bring negativity into your world. Embracing social self-love can help strengthen existing relationships while opening doors to new ones. Common Misconceptions About Self-Love One common misconception is that self-love is synonymous with selfishness. Many believe prioritizing themselves means neglecting others, but that can be far from the truth. Another myth is that practicing self-love can lead to arrogance or narcissism. In reality, embracing self-love often promotes humility and compassion for self and others. People sometimes think self-love is an instant fix for all problems. However, it’s more of a journey requiring patience and dedication. To overcome these myths, start by reframing your perspective on self-care as essential rather than indulgent. Engage in activities that nurture your well-being without guilt. Educate yourself about healthy boundaries and practice asserting them lovingly. This will help you better understand the balance between caring for yourself and being there for others. Practice Self-Love Practicing self-love is a journey worth taking. Each type of self-love – physical, emotional, mental, spiritual, and social – can play a crucial role in your overall happiness and well-being. By nurturing these aspects, you can create a balanced life that focuses on joy and fulfillment. Understanding the importance of each type allows you to address areas where you may be lacking. It’s about recognizing your needs and making conscious choices to fulfill them. Cultivating self-love isn’t always easy; it requires patience and commitment. However, with consistent effort, it’s possible to overcome the misconceptions that often hinder progress. As you explore these five types of self-love in your daily life, you may find benefits such as stronger relationships, enhanced resilience to stressors, greater clarity in decision-making, and an increased sense of inner peace. A happier life awaits those who dare to love themselves fully. 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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These Are Some of the Best Benefits of PMS Relief+!
Did you know that up to 90% of reproductive age women experience premenstrual syndrome (PMS) symptoms? During your period, it’s normal to have some symptoms that can produce feelings of discomfort. These symptoms may include: Menstrual cramps Bloating Lower back ache Headache Low mood Fatigue Poor sleep Hormonal acne The good news is that there’s a simple way to find relief during your monthly cycle. Natural PMS Support Many women seeking support for PMS discomfort have turned to natural substances to help reduce the severity of the symptoms that can accompany their monthly period. One supplement that contains a potent combination of PMS-supporting ingredients is BrainMD’s new supplement… PMS Relief+ Of the many PMS support supplements on the market today, PMS Relief+ is distinguished by its advanced formula, which includes 5 essential vitamins and minerals plus the proprietary ginger extract, Ginfort®.* While many PMS supplements only address premenstrual cramps, PMS Relief+ offers natural support for a wide range of symptoms and may help… Ease PMS symptoms, including low mood and energy* Support your monthly cycle* Reduce bloating and cramps* Better equip you to handle emotional ups and downs* Who Can Benefit from PMS Relief+? This potent supplement is recommended for… Women experiencing premenstrual discomfort: It’s estimated that 50-90% of reproductive age women experience pain during menstruation. Studies show that supplements with a combination of potent ingredients, like PMS Relief+, may help mitigate premenstrual pain.* Women experiencing PMS-related mood changes: Due to the significant shift in estrogen-serotonin regulation prior to menstruation, PMS is often associated with hormone changes and mood swings. Reduced levels of vitamin D are associated with lower mood and mood changes – which is why this “sunshine vitamin” is a key ingredient in PMS Relief+.* Also, the anti-inflammatory role of magnesium has been shown to help improve PMS symptoms. PMS Relief+ Ingredients PMS Relief+ offers clinically effective doses of several essential nutrients, which are frequently deficient in reproductive-aged women: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Ginfort® Ginfort® is a groundbreaking ingredient that may help reduce a number of symptoms associated with PMS, including menstrual discomfort.* A highly concentrated, proprietary ginger root extract, Ginfort® contains a minimum of 26% gingeroid polyphenols (many ginger extracts only contain 5-6% gingeroids), which are the primary actives in ginger known for their potent mood-boosting and anti-inflammatory properties.* Magnesium Magnesium is a powerhouse mineral that functions in combination with other minerals to help regulate muscle contraction and relaxation.* Vitamin B1 Also known as thiamin, vitamin B1 plays a vital role in muscle contraction and nerve signaling, which may be the mechanism of action for PMS symptom management.* Vitamin B6 Vitamin B6 is an essential nutrient utilized by the body to help regulate the immune and nervous systems.* Vitamin D Best known for its role in supporting healthy bones, vitamin D promotes the uptake of calcium, supports immune function, and helps reduce inflammation.* Zinc A potent mineral, zinc plays an important role in the body’s release of hormones, immunological response, and reproductive health.* [/wc_box] What the Science Says About Ginfort PMS Relief+ uses the exact ginger extract (Ginfort®) in the precise dose that was clinically shown to produce notable relief of PMS symptoms within the first 30 days of use.* Specifically, it was shown to help alleviate PMS-associated menstrual discomfort and cramping by 80%, fatigue by 92%, and back pain by 95%.* As if that wasn’t impressive enough, another study using Ginfort® shows an overall 54% reduction in total PMS symptoms by the end of the first month of supplementation.* Supplementing with Ginfort® also may help decrease nausea, another common symptom of PMS.* PMS Relief+ FAQ [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] How should I take PMS Relief+? As a dietary supplement, take two capsules daily, preferably with meals, or as directed by your healthcare provider. Can I take PMS Relief+ daily? For best results, we recommend taking it daily to help mitigate PMS symptoms. Does this product contain any hormones? No. It is a dietary supplement and does not contain hormones. Who can benefit from taking this product? Women experiencing PMS symptoms such as cramping, mood swings, and fatigue may benefit from PMS Relief+.* What makes this product different from the competition? PMS Relief+ stands out due to its unique blend of natural ingredients, including Ginfort®, which has been shown in clinical studies to help reduce the severity of PMS symptoms.* Unlike other products, it offers comprehensive relief from a wide range of symptoms, including bloating, cramping, back pain, nausea, and mood swings, making it a holistic solution for PMS.* Can my teen daughter take this supplement? We recommend speaking with your pediatrician before giving your child any supplements. The product was designed for all women who menstruate. Does this product have any side effects? PMS Relief+ is made with natural ingredients and is generally well-tolerated.* There were no adverse side effects reported in the human studies for any of the ingredients in this product. However, consult with your healthcare provider if you have any concerns. Does PMS Relief+ contain any allergens? No. It’s free of gluten, soy, corn, eggs, nuts, dairy, sugar, dairy, yeast, artificial colors and flavors, and GMOs. Also, it’s suitable for vegans. [/wc_box] More Relief, Less PMS Powered by Ginfort® and five essential vitamins and minerals, PMS Relief+ can help reduce PMS bloating, cramping, and fatigue while enhancing mood and energy levels.* A high-quality, well-tolerated supplement, PMS Relief+ provides unparalleled support for women seeking natural and effective relief from PMS symptoms.* Try PMS Relief+ 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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Here's How Birth Control Works and When You Should Take It!
Contraceptives have come a long way since the first birth control pill was introduced to the public in 1960. Today, roughly 65% of women in the U.S. between the ages of 15-49 use some form of birth control. If you’re one of them, it’s important to understand how your contraceptive is affecting your body beyond preventing pregnancy. All forms of birth control – including hormonal contraceptives such as the birth control pill, implants, some intrauterine devices (IUDs), injections, vaginal rings, and skin patches – may pose certain health risks. The synthetic hormones they use may not be for everybody. They can tinker with your body’s hormonal balance and even lead to physical and emotional problems. This is particularly concerning when you consider that the birth control pill is the most commonly prescribed form of contraception in the U.S. Approximately 25% of women aged 15 to 44 who currently use contraception report using the pill as their method of choice. How Birth Control Pills Work It’s easy to understand why the birth control pill is so popular. You simply take one pill orally a day, and that’s it. If you’re fully compliant, it’s 91 to 99% effective at preventing pregnancy, and its convenience allows for spontaneous sex. At any time, you can stop taking the birth control pill and your menstrual cycle will return to normal, usually within a few months. Hormonal contraceptives such as the birth control pill work by using synthetic female sex hormones (estradiol and progestin) to manipulate your reproductive cycle and prevent pregnancy. There are two types: The Combination Pill is the most-used type. It contains both synthetic estrogen (estradiol) and progesterone (progestin). This pill is taken once a day. It’s the most common birth control pill. The Progestin-Only Pill, also called the “mini-pill,” only contains progestin. It’s often prescribed when estrogen is a problem for an individual. Like the combination pill, it’s also taken once a day. However, it needs to be taken at the same time every day. When you take the pill, estradiol and/or progestin enter the brain and act as endocrine disruptors, interfering with the signaling process that triggers ovulation. Specifically, the hormones stop the hypothalamus from directing the pituitary gland (your hormone regulator) to secrete the hormones that facilitate ovulation (the readying and release of an egg from one of the ovaries). The progestin component additionally thickens the cervical mucus, making it relatively impenetrable to sperm, and causes the uterine lining to thin – inhibiting implantation in the rare event an egg is fertilized. Many birth control pills will include a week of placebo pills that trigger monthly withdrawal bleeding in the absence of the hormones. It’s much lighter and shorter than a regular menstrual period. Placebo pills aren’t medically necessary, but the withdrawal bleeding that results from taking them provides confirmation that no pregnancy has occurred. Still, some women (under the direction of their physician) elect to take continuous birth control pills with no placebo and avoid the withdrawal bleeding altogether. Oral contraceptives may be prescribed to help or resolve other conditions unrelated to protection against pregnancy such as: Heavy flow Pain and cramping Irregular periods Premenstrual syndrome (PMS) Problems with the endometrium Polycystic ovary problems Fibroids Oral contraceptives can offer benefits beyond birth control. They may also: Reduce heavy menstrual bleeding, painful periods, and anemia. Allow you to have periods less often than once a month. Lower risk of serious health issues of the colon, ovaries, and endometrium (monthly thickening of uterine lining). Help improve acne, migraines, and irregular periods. Cautions for Birth Control Pills The combination pill and mini-pill come with different concerns. Discussing them with your medical doctor can help you determine if oral contraceptives are right for you, and which one may be best. Hear are the general cautions that come with birth control pills: Combination Pill Cautions According to Harvard Health, the combination pill is generally considered safe except for women who meet any of the following criteria: Currently breastfeeding Over age 35 Smokers Have a history of blood clots, breast health, or endometrium issues; heart health problems, stroke, or elevated blood pressure; liver health problems; migraines; blood sugar issues; or auto-immune health issues such as lupus. Side effects are usually short-term and may include: Breast tenderness Headache Nausea Weight gain The Mini-Pill Cautions The mini-pill, on the other hand, is a safe choice for women who may meet any of the following criteria: Have problems with estrogen Are breastfeeding Are over 35 Smokers Have had issues with stroke or lupus However, it should not be taken by women who meet may: Have had serious breast health issues in the last five years. Have had any form of serious liver problem. Take certain seizure medicines. Side effects may include: Acne Headache Breast tenderness Mood changes (low mood, greater emotionality) Lesser-Known Birth Control Concerns Here are some of the lesser-known birth control cautions linked to oral contraceptives that your primary care provide may not tell you about: Disrupted Hormonal Balance Synthetic progesterone (progestin) isn’t a perfect match to the natural progesterone you have in your body. Consequently, it can bind to other receptors besides progesterone receptors in your body. This cross-reactivity can lead to consequential hormonal imbalances. Specifically, when a synthetic hormone binds to the incorrect receptor, that receptor can miscommunicate signals, which can cause other inaccurate signals and throw off hormonal balance. Thus, synthetic hormones may cause hormonal imbalances and negative side effects. This doesn’t happen to all women, but may cause problems for some. For example, research from UCLA published earlier this year noted elevated cortisol levels and lower testosterone levels associated with oral contraceptive use, suggesting users may be at greater risk for lower sex drive, brain health issues, and mental health problems. The researchers believe that the effects may be because synthetic hormones in some contraceptives bind more to androgen receptors – sites in the body where testosterone usually binds, causing a greater inflammatory stress response in some users. Problems with Low Mood and Brain Maturation The following studies indicate potential risks with early use of birth control pills. New animal research presented in 2023 by scientists from The Ohio State University examined the effects of synthetic birth control hormones on the prefrontal cortex (PFC) – the area of the brain that manages impulse control and develops throughout adolescence. When given synthetic hormones just after puberty, the subjects exhibited greater impulsivity later, suggesting that synthetic hormones possibly stall PFC maturation. The hormones were found in brain tissue as well. Although speculative at this point, and not fully understood, the scientists concluded that this is the first evidence to indicate that commonly used birth control hormones administered during a vulnerable developmental period (adolescence) may influence PFC development, which could contribute to altered judgment and greater risk-taking. A 2023 study found that adolescents/teens who began using oral contraceptives at or before the age of 20 years had a 95% increased risk of low mood in their first two years of birth control use compared with peers who never used oral contraceptives. It also found an association between adolescent birth control pill use and a higher risk of low mood later in life. Additionally, a Danish study involving 1 million women found an increased risk for first use of medication for low mood and first diagnosis of low mood among users of different types of birth control pills, with the highest rates among adolescents. Long-term Birth Control Use A review analysis of research indicated that using birth control pills for more than five years is associated with greater risk of breast health problems in individuals genetically predisposed to serious breast health problems. Changes to Brain Structure The hypothalamus in women taking the birth control pill was roughly 6% smaller than in women who weren’t taking the pill, a 2019 study found. The hypothalamus is an area of the brain that produces hormones that moderate heart rate, body temperature, appetite, and mood. Sex hormones have been shown to promote the growth of neurons. Scientists theorize that the synthetic hormones in oral contraceptives may interfere with this type of growth, leading to less brain cell growth. Autoimmune and Gut Health Issues Oral contraceptives are linked to gut health and autoimmune issues. Of course, when your gut health is disrupted, it also affects the brain and nervous system as the gut is lined with neurons and communicates continuously with the brain. Be Your Own Advocate If you or someone you love is considering taking birth control pills, or any other hormonal contraceptive, be sure to discuss the potential health concerns with your medical doctor – including how they affect hormonal balance, the brain, and mood so that you can make informed decisions about your health. 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: InformedHealth.org [Internet]. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006-. Contraception: Hormonal contraceptives. [Updated 2017 Jun 29]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK441576/ https://www.cdc.gov/nchs/products/databriefs/db388.htm Accessed September 11, 2024. Cooper DB, Patel P. Oral Contraceptive Pills. [Updated 2024 Feb 29]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK430882/ https://www.health.harvard.edu/birth-control/methods Accessed September 13, 2024. Keenan L, Kerr T, Duane M, Van Gundy K. Systematic Review of Hormonal Contraception and Risk of Venous Thrombosis. Linacre Q. 2018 Nov;85(4):470-477. doi: 10.1177/0024363918816683. Epub 2019 Jan 3. PMID: 32431379; PMCID: PMC6322116. Mengelkoch, S., Gassen, J., Slavich, G. M., & Hill, S. E. (2024). Hormonal contraceptive use is associated with differences in women’s inflammatory and psychological reactivity to an acute social stressor. Brain, Behavior, and Immunity, 115, 747–757. https://doi.org/10.1016/j.bbi.2023.10.033 A. GILFARB, et al. Psychology, Psychology Dept., Ohio State Univ., Columbus, OH; Adolescent Hormonal Contraceptive Administration Impacts Prefrontal Cortex Myelin Basic Protein and Risk-Assessment Behavior in Female Rats. Program No. PSTR122.06. 2023 Neuroscience Meeting Planner. Washington, D.C.: Society for Neuroscience, 2023. Online. Johansson T, Vinther Larsen S, Bui M, Ek WE, Karlsson T, Johansson Å. Population-based cohort study of oral contraceptive use and risk of depression. Epidemiol Psychiatr Sci. 2023 Jun 12;32:e39. doi: 10.1017/S2045796023000525. PMID: 37303201; PMCID: PMC10294242. Skolvund CW, et al. Association of Hormonal Contraception With Depression JAMA Psychiatry. 2016;73(11):1154-1162. doi:10.1001/jamapsychiatry.2016.2387 Database of Abstracts of Reviews of Effects (DARE): Quality-assessed Reviews [Internet]. York (UK): Centre for Reviews and Dissemination (UK); 1995-. Oral contraceptives and risk of ovarian cancer and breast cancer among high-risk women: a systematic review and meta-analysis. 2013. Available from: https://www.ncbi.nlm.nih.gov/books/NBK174067/ https://www.livescience.com/birth-control-brain-hypothalamus.html Accessed September 13, 2024. Khalili H. Risk of Inflammatory Bowel Disease with Oral Contraceptives and Menopausal Hormone Therapy: Current Evidence and Future Directions. Drug Saf. 2016 Mar;39(3):193-7. doi: 10.1007/s40264-015-0372-y. PMID: 26658991; PMCID: PMC4752384. Williams WV. Hormonal contraception and the development of autoimmunity: A review of the literature. Linacre Q. 2017 Aug;84(3):275-295. doi: 10.1080/00243639.2017.1360065. Epub 2017 Aug 18. PMID: 28912620; PMCID: PMC5592309.
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Here’s What You Need to Know About Circadian vs Infradian Rhythms!
Ever noticed your energy peaking at certain times of the day and flagging at others? Or perhaps you experience monthly ebbs and flows in mood or motivation? These patterns aren’t just coincidences, they’re created by powerful, biological rhythms that govern much of your existence. Keep reading to learn how circadian and infradian cycles can influence everything from sleep patterns to hormonal changes, and discover practical tips for how to sync your lifestyle with nature’s beat. What Are Circadian and Infradian Rhythms? Among the intricate patterns of life are two distinct cycles: circadian and infradian. While the former pertains to your daily activities, the latter takes place over longer periods, often shaping the experiences that help define your life. Understanding how these biological cycles function can unlock insights about your health, mood, and productivity. Whether you’re an early bird or a night owl, here’s how circadian and infradian rhythms can affect your body’s unique tempo… [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Circadian Cycle The circadian cycle is a biological rhythm that operates on roughly a 24-hour schedule. This internal clock influences the release of hormones, sleep patterns, and even body temperature. In essence it’s the body’s natural response to light and darkness. During daylight hours, your body is primed for activity. You may feel energized and alert as sunlight cues the production of several hormones including dopamine and serotonin. During evening hours, melatonin takes over, preparing your body for rest. Disruptions to this cycle, such as working late at night or excessive screen time, can lead to various health issues. To cultivate a healthy circadian rhythm, consistency is key. Try going to bed and waking up at the same time every day. Also, try incorporating morning sunlight into your routine, which can help reset your internal clock. [/wc_box] [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Infradian Cycle Infradian cycles are longer biological rhythms that occur over a period of more than 24 hours. Unlike circadian rhythms, which reset every day, these cycles can span weeks or even months. A prime example of infradian rhythms is a woman’s menstrual cycle, which typically lasts about 28 days. Various hormonal changes during this time can affect a woman’s mood and energy levels. Different phases also might trigger bursts of energy and creativity or feelings of sadness or lethargy. These extended cycles can impact many areas of life, including energy levels, emotional states, reproduction, and overall well-being. Understanding the various challenges to your daily life can help you better navigate the emotional and physical challenges you may face along the way. [/wc_box] Circadian vs Infradian Rhythms Circadian and infradian rhythms can have different effects on your biological clock. While both types of rhythms are crucial for maintaining health, they interact uniquely with your lifestyle. Disruptions to circadian rhythms can lead to fatigue or sleep issues, while disturbances in infradian cycles may have an impact on reproductive health. Being aware of these nuances may help provide insights into how your biological function can vary over different timeframes, highlighting the importance of mindfully syncing with each rhythm. Impact of Different Rhythms on Animal Behaviors Did you know that the natural world also runs on circadian and infradian cycles? Animal behavior exhibits these differences in biological rhythms; nocturnal creatures thrive at night while diurnal ones bask in sunlight during the day. Also, some species migrate or breed based on seasonal cues that align with their internal clocks. Observing how these cycles can impact animal behavior should serve as a poignant reminder that we’re all part of a larger biological tapestry. Impact of Different Rhythms on Personal Experiences Circadian and infradian rhythms can affect humans in a variety of ways. For some, the morning sun acts as a natural alarm clock, signaling the start of a productive day. Others may struggle to wake up without an alarm clock blaring in their ear. Some individuals may notice shifts in sleep patterns during specific seasons. Longer days may energize them, while darker months may lead to feelings of fatigue. Each person’s journey through these rhythms is unique, forming an intricate balance that can impact daily choices and overall well-being. Here's the Latest Research on Circadian vs Infradian Rhythms Some exciting research on circadian and infradian rhythms has emerged in recent years. One study explored how the types of biological rhythms can interact with each other. This includes three different time scales: circadian (24-hour cycle), ultradian (less than 24 hours), and infradian (more than 24 hours).¹ The study also explored how the interaction between the different cycles may offer evolutionary advantages for species exposed to changing climatic conditions or different geographic locations. Another study evaluated the ways circadian and infradian rhythms may influence mental aging and the perception of time.² Less conventional is a study that looked at the influence of circadian and infradian rhythms on a specific type of fainting (vasovagal syncope) in young to middle-aged adults.³ As seen from these examples, research on circadian and infradian rhythms is ongoing and underscores the many ways our daily lives may be impacted by these cycles. Find Your Rhythm Circadian and infradian rhythms serve a unique purpose and can have a profound impact on your health and well-being. Circadian rhythms can keep you aligned with the day-night cycle, while infradian rhythms help establish longer patterns that can shape your physical and emotional experiences. Achieving the proper balance with these cycles can help support productivity, mood, and overall health. It also can encourage better self-awareness and empower you to make informed choices about rest, activity levels, and even nutrition aligned with your body’s needs. Personalizing your routine based on these biological cycles can help create harmony in your daily life. So, embrace your unique rhythms 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. References: 1. Coomans, C. P., et al. The Times of Our Lives: Interaction Among Different Biological Periodicities. Frontiers in Neuroscience. 2015. DOI: 10.3389/fnins.2015.00422 2. Chronomics, human time estimation, and aging Halberg, et al Clin Interv Aging 2008; 3(4): 749-60 doi: 10.2147/cia.s4194 3. Zoghi, et al. Circadian and infradian rhythms of vasovagal syncope in young and middle-aged subjects Pacing Clin Electrophysiol 2008 Dec;31(12): 1
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Here's How PMS Relief+ Is a Game-Changer for Women's Health!
Ask any post-menopausal woman if she misses having her menstrual period and she’ll likely respond with a resounding, “No!” That’s because having a monthly period is difficult. Indeed, when you add in premenstrual syndrome (PMS) – characterized by mood swings, tender breasts, cramping, food cravings, fatigue, irritability, low mood and more – a woman’s monthly cycle can feel like a true hardship to endure. For some, it impacts well-being and daily functioning. Although severity varies, 90% of women report experiencing some PMS symptoms, according to research. You’d think modern medicine would have a solution for women, right? Well, not exactly. Over-the-counter pain relievers can offer temporary relief from some symptoms, but they aren’t a complete solution. They also come with health risks for sensitive digestive systems and when used too much. Other options are problematic too like birth control pills, antidepressants, and medicines designed to alter hormone levels. Thankfully, research and innovation have shown that certain herbal extracts, vitamins, and minerals can be truly useful in providing safe, natural support for lessening unwanted PMS symptoms. What is PMS? PMS encompasses the physical and emotional symptoms that many women experience after ovulation and before the start of their menstrual period – usually a week or two before menstruation begins. Women typically experience a few of PMS’s many symptoms, which may include any of the following: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Changes in appetite Food cravings Weight gain (due to water retention) Abdominal pain Back pain Low back pain Joint or muscle pain Bloating Headache Mood swings Acne Swelling and tenderness of the breasts Nausea Constipation Anxiety Low mood Irritability Anger Fatigue Restlessness Mood swings Crying [/wc_box] A small percentage of women (estimated to be 3-9%) may experience premenstrual dysphoric disorder (PMDD), which is a severe form of PMS that causes intensified irritability, low mood, or anxiety. While PMS happens to women of all menstruating ages, research suggests that it’s most common among women in their 30s. Family history, smoking, an irregular menstrual cycle, shorter or longer menstrual intervals, and stress are all common risk factors that can make symptoms even more pronounced. It isn’t clear why premenstrual syndrome develops, but there are theories. Specifically, pain and cramping – the hallmark symptoms of PMS and menstruation (also known as primary dysmenorrhea) – are believed to stem from uterine thickening and acute uterine contractions. More generally, researchers attribute PMS symptoms to hormonal fluctuations. Symptoms may happen when estrogen and progesterone levels start to fall dramatically after ovulation (when there’s no pregnancy). As hormone levels start to rise again after menstruation starts, the symptoms slip away within a few days. It’s believed that fluctuations in serotonin levels may play a role as well. Some women may simply have a genetic predisposition to PMS. In addition to over-the-counter pain relievers for cramps, conventional medicine may prescribe antidepressants and birth control hormone therapy to help manage PMS symptoms. But not every woman wants to tinker with her hormonal balance or brain chemistry – or take on risks. If you prefer a more natural approach, PMS Relief+ may be just the ticket. The Efficacious Ingredients of PMS Relief+ BrainMD has created a phenomenal, comprehensive formula that features a new, clinically studied and efficacious root extract, plus other proven nutrients to provide broad PMS support.* Aptly named, PMS Relief+, this natural, doctor-formulated supplement is a marvel for women’s health.* There’s now a safe, efficacious option for helping to lessen the misery-making symptoms of PMS.* Of the many PMS support supplements on the market, PMS Relief+ truly stands out because of its new key ingredient called Ginfort* Ginfort is an exceptionally high-quality, proprietary ginger root extract, and a 2023 study shows that it may help to reduce a number of symptoms associated with PMS.* Additionally, PMS Relief+ offers broad relief for a wide range of symptoms.* While most supplements are geared to address cramping symptoms, PMS Relief+ does that plus much more.* Here’s a closer look at its winning ingredients: 1. Ginfort Ginfort is a highly concentrated ginger root extract that contains a minimum of 26% Gingeroids, which are the primary actives in ginger known for their potent, mood-boosting, and anti-inflammatory properties. (For comparison, most ginger extracts contain only 5-6 % Gingeroids.) What’s more, PMS Relief+ uses the exact ginger extract (Ginfort) at the precise dose that was clinically proven to produce notable relief of PMS symptoms within the first 30 days of use.* Specifically, it was shown to help alleviate PMS-associated menstrual pain and cramping by 80%, fatigue by 92%, and back pain by 95%. These are truly remarkable results! Previously, other ginger extracts have been shown to help reduce 54% of total PMS severity, 52% reduction of physical symptoms, as well as help alleviate anxiousness, cravings, behavioral, and mood symptoms. 2. Vitamin B6 Women who struggle with PMS are often deficient in vitamin B6. Studies have found that women with PMS who supplement with vitamin B6 (50 mg or more a day) show remarkable reductions in PMS symptoms. 3. Vitamin B1 Some research suggests that supplementing with vitamin B1 can help both mental and physical symptoms of PMS. One 2021 study showed that after two months of supplementing with 100 mg of vitamin B1 significant reductions in PMS symptoms were on par with an OTC pain reliever. 4. Vitamin D It’s estimated that half of Americans are vitamin D deficient. Vitamin D supplementation of 1,000 IUs has been shown to reduce PMS symptoms such as pain and cramping as well as low mood. It’s also helpful in reducing PMS-related acne. 5. Magnesium Magnesium is another common deficiency in women with PMS. Research has shown that supplementing with magnesium for 30 days may be helpful in reducing PMS-related anxiousness and cravings. Additionally, 90 days of supplementation with magnesium may help reduce the severity of PMS-related pain and cramping, including a reduced need of OTC medication, research indicates. 6. Zinc Zinc supplementation is associated with a significant reduction in the duration of PMS-related pain and cramping after one month – and an even greater reduction after three months. PMS Relief+ Makes Sense When you have a doctor-formulated PMS supplement delivering the proper dosages of efficacious herbs, vitamins, and minerals with little to no side effects, you have a great natural option for relief!* Give PMS Relief+ a try if you struggle with PMS. If you aren’t fully satisfied with it, you can get your money back with our satisfaction guarantee. The only thing you have to lose are uncomfortable PMS symptoms!* At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about PMS Relief+ 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.
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Why Is Exercise Important? How It Transforms Your Body & Mind
Let’s start with the bad news: Exercise is not a particularly good way to lose weight. I know. You’re shocked. Most people are. But if you’re sweating it out in the gym thinking it’s the golden ticket to weight loss, you’re going to be disappointed. Sure, exercise is amazing for a million reasons—it’s like the Swiss Army knife of health tools—but shedding pounds isn’t one of its superpowers. Maybe you’ve even experienced something like this for yourself. You hit the treadmill, burn a few hundred calories, and feel like a champ. But then, all it takes is one extra slice of pizza or that irresistible dessert, and you’ve wiped out all your hard work. And here’s the kicker—your body is smart. It adapts to your workouts, becoming more efficient, so you end up burning fewer calories over time for the same effort. Plus, let’s be honest, after a tough workout, isn’t your appetite just roaring? It’s like your body is begging for a reward, and before you know it, you’ve eaten back every calorie you burned, and then some. So, while exercise is absolutely essential for keeping your body and brain in tip-top shape, when it comes to weight loss, the real magic happens in the kitchen. (That’s why trainers always say, “You can’t outrun a bad diet.”) Does that mean you should give up on exercise? Hardly. While exercise may not be the most effective way to lose weight, it’s one of the most effective ways to keep it off. According to data from the National Health and Nutrition Examination Survey (NHANES), exercise is one of the best ways we know of to maintain weight loss over the long term. But keeping the weight you’ve lost off is only one thing on the long list of exercise benefits. Let’s take a look at some of why exercise is important. Why is Exercise Important? Exercise and Mitochondrial Health One of the most significant yet often overlooked benefits of exercise is its profound impact on mitochondrial function. Mitochondria, often referred to as the powerhouses of our cells, are tiny organelles responsible for producing the energy required for our cells to function. They play a critical role in converting nutrients from the food we eat into a biochemical called adenosine triphosphate (ATP), the energy currency of the cell. Everything “good” in terms of cellular function happens in the mitochondria. From detoxification to fat burning to energy production, these organelles are at the core of everything that happens with our health. Mitochondria are also involved in regulating cell growth, signaling, and apoptosis (programmed cell death), which are vital for maintaining healthy tissues and organs. Mitochondrial Dysfunction and Chronic Disease Mitochondria are so important that many functional medicine doctors and researchers consider mitochondrial dysfunction to be a cornerstone of numerous chronic diseases, including cardiovascular disease, diabetes, and neurodegenerative disorders. When mitochondria fail to function correctly, nothing goes right. Dysfunctional mitochondria can lead to a cascade of problems, including impaired energy production, increased oxidative stress, and inflammation—all of which contribute to the development and progression of chronic illnesses. All of which is to say—it’s in your best interests to keep your mitochondria happy and healthy. And fortunately, there are ways you can help make that happen. One of the best ones is to stay active every single day! Exercise vs. Movement: What’s the Difference? When we think about burning calories, most of us picture hitting the gym, pounding the pavement, or sweating it out in a spin class. But here’s a truth bomb: that 30-60 minutes of exercise doesn’t give you a free pass to sit around the rest of the day. In fact, it’s the other 23 hours—those little moments of movement you wouldn’t even think of as “exercise”—that really add up. So sure, your workout matters, but what you do between those workouts might matter even more. Walking to the mailbox, standing at your desk, taking the stairs, brushing your teeth while doing a little dance—these tiny movements can be calorie-burning gold. They keep your metabolism humming, your body engaged, and, believe it or not, they can add up to more calorie burn than your time in the gym. So, the next time you think you’re too busy for exercise, remember this: movement is everywhere, and it all counts. Don’t underestimate the power of these everyday actions—they could be the key to unlocking your healthiest self. Nutrients for Mitochondrial Health To support mitochondrial health, certain nutrients are particularly beneficial: Coenzyme Q10 (CoQ10): This powerful antioxidant helps protect mitochondria from oxidative damage and is essential for the production of ATP. L-Carnitine: This amino acid derivative is crucial for transporting fatty acids into the mitochondria, where they are burned for energy. Alpha-Lipoic Acid (ALA): Another potent antioxidant, ALA helps regenerate other antioxidants and supports mitochondrial function. (Don’t confuse this alpha-lipoic acid with the plant-based omega-3 fatty acid, alpha-linolenic acid, also, unfortunately, abbreviated as ALA!) B Vitamins: These vitamins, especially B1 (thiamine), B2 (riboflavin), B3 (niacin), and B5 (pantothenic acid), are essential cofactors in the mitochondrial energy production pathways. Magnesium: This mineral is involved in over 300 enzymatic reactions, including those necessary for ATP production. Mitochondria and Brain Health The health of your mitochondria is closely linked to brain function. The brain is an energy hog—it burns a lot of calories to keep it running. And being a calorie-intensive organ, it relies heavily on efficient mitochondrial function. Proper mitochondrial activity ensures that brain cells receive adequate energy to perform optimally. Conversely, mitochondrial dysfunction has been implicated in various neurodegenerative diseases, such as Alzheimer’s and Parkinson’s disease. Exercise enhances mitochondrial function not only in muscles but also in the brain. Regular physical activity stimulates the production of a wonderful compound that acts as Miracle-Gro for your brain cells: it’s called Brain-Derived Neurotrophic Factor (BDNF). And BDNF, in turn, supports mitochondrial health. Increased levels of BDNF promote the growth, maintenance, and survival of neurons, thus improving cognitive function and protecting against mental decline. The innovative work of Arthur Kramer, PhD, at the University of Illinois at Urbana-Champaign showed that adults performing moderate amounts of aerobic exercise actually grew new brain cells, increasing their brain volume by a not-insignificant amount. Disease Prevention Exercise is a powerful preventive tool that works against a variety of diseases. Engaging in regular physical activity has been shown to reduce the risk of developing several chronic conditions, including cancer and depression. Cancer Prevention: A meta-analysis published in the Journal of the National Cancer Institute reviewed data from multiple studies and concluded that higher levels of physical activity are associated with a reduced risk of several types of cancer, including colon, breast, and endometrial cancers. The analysis found that physically active individuals had a 20-30% lower risk of developing colon cancer and a 20-40% lower risk of breast cancer compared to those who were less active. This protective effect is thought to be due to exercise’s ability to regulate hormones, reduce inflammation, and improve immune function. Depression and Mental Health: A study published in JAMA Psychiatry investigated the effects of exercise on depression and found that physical activity can be as effective as medication or psychotherapy for some individuals. The study highlighted that regular aerobic exercise, such as walking, running, or cycling, significantly reduced symptoms of depression. This is attributed to exercise-induced changes in neurotransmitters like serotonin and norepinephrine, as well as the reduction of inflammation and stress hormones. Cardiovascular Disease: Research published in the New England Journal of Medicine examined the impact of exercise on cardiovascular health and found a strong correlation between physical activity and a lower risk of heart disease. The study demonstrated that individuals who engage in moderate to vigorous physical activity for at least 150 minutes per week have a 30% lower risk of developing cardiovascular disease. Exercise helps by improving blood pressure, cholesterol levels, and overall heart function. Diabetes Prevention: A landmark study from the Diabetes Prevention Program showed that lifestyle interventions, including exercise, significantly reduced the risk of developing type 2 diabetes in high-risk individuals. Participants who engaged in regular physical activity and lost a modest amount of weight reduced their risk of diabetes by 58% compared to those who did not make lifestyle changes. Exercise improves insulin sensitivity and helps regulate blood sugar levels. Brain Health and Exercise Since many are dedicated to brain health, it’s important to highlight the incredible benefits of exercise on cognitive function. Remember, in the aforementioned research by Arthur Kramer and his colleagues, mild aerobic exercise stimulated the production of Brain-Derived Neurotrophic Factor (BDNF), a crucial protein that supports the growth, maintenance, and survival of brain cells. Increased levels of BDNF lead to the growth of new neurons, enhancing brain plasticity and improving cognitive function. Conclusion Incorporating regular exercise into your routine is one of the best investments you can make for your overall health. While it may not be the most effective way to lose weight initially, its benefits for weight maintenance, mitochondrial health, disease prevention, and brain function are unparalleled. Embrace the power of exercise to achieve full-body wellness and support your journey to a healthier, happier life. References 1. Physical Activity and Cancer Risk: Moore, S. C., Lee, I. M., Weiderpass, E., Campbell, P. T., Sampson, J. N., Kitahara, C. M., Keadle, S. K., Arem, H., de Gonzalez, A. B., Hartge, P., Freeman, L. B., Linet, M. S., Beane Freeman, L. E., Berrington de Gonzalez, A., Adami, H. O., ... & Leitzmann, M. (2016). Association of Leisure-Time Physical Activity With Risk of 26 Types of Cancer in 1.44 Million Adults. JAMA Internal Medicine, 176(6), 816-825. https://doi.org/10.1001/jamainternmed.2016.1548 2. Effect of Exercise on Depression: Schuch, F. B., Vancampfort, D., Richards, J., Rosenbaum, S., Ward, P. B., & Stubbs, B. (2016). Exercise as a treatment for depression: A meta-analysis adjusting for publication bias. Journal of Psychiatric Research, 77, 42-51. https://doi.org/10.1016/j.jpsychires.2016.02.023 3. Physical Activity and Cardiovascular Health: Nystoriak, M. A., & Bhatnagar, A. (2018). Cardiovascular Effects and Benefits of Exercise. Frontiers in Cardiovascular Medicine, 5, 135. https://doi.org/10.3389/fcvm.2018.00135 4. Diabetes Prevention Program Research Group: Diabetes Prevention Program Research Group. (2002). Reduction in the incidence of type 2 diabetes with lifestyle intervention or metformin. The New England Journal of Medicine, 346(6), 393-403. https://doi.org/10.1056/NEJMoa012512
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The Top 10 Ways to Improve Your Emotional Well-being
According to the National Institutes of Mental Health – 51 percent of the U.S. population will suffer from a mental health issue at some point in their lives. Since people don’t want to be seen as different, foolish, or abnormal, fewer than half of those who suffer from mental health problems ever seek help. Sadly, the issue of mental health remains shrouded by misconceptions and harmful stereotypes.¹ If you’re one of the millions of people trying to overcome a mental health challenge, know that there’s hope for a lasting change. If you’re ready to take steps to healthier habits and need help getting out of an emotional rut, here are 10 tips for living a brain healthy and happy life... 10 Ways to Improve Your Emotional Well-being Take Care of #1 Like it or not, stress is a normal and unavoidable part of living. How you treat your body, and brain, may well determine your ability to function in an increasingly busy world. Taking care of yourself may require that you seek out additional help. Get a Move On Physical exercise is perhaps the single most important thing you can do to keep your brain healthy. Exercise can boost blood flow and other positive nutrients to the brain², increase your levels of dopamine and generate new brain cells that can help the brain self-regulate and calm down. Walking can help you clear your mind, decrease anxious thoughts, improve your mood and burn some calories all at the same time. Find Support in Community Having a strong community means that support is just a phone call, email or visit away. Spending time in a positive community of like-minded people is a wonderful way to boost your bliss hormones, such as oxytocin. To improve your emotional well-being, focus your energy on people who are positive and engage in healthy habits. Get Quality Sleep Good sleep is essential for optimal brain and body health. Sleep helps repair and renew all the cells in the body. It gives the brain a chance to wash away toxins that build up during the day. It’s recommended that you get 7-9 hours of sleep each night. Know Your Numbers Since you can’t change what you don’t measure, having important health numbers at optimal levels is critical to brain function. To help with emotional well-being, be sure to periodically check your: Body mass index (BMI) – as your weight goes up, your brain function can go down Blood pressure (BP) – as your BP goes up, it can damage blood vessels and negatively affect the functioning of your brain Other important health numbers that can affect your brain – testosterone level, C-Reactive Protein (CRP), thyroid functioning, vitamin D level, fasting blood sugar, and hemoglobin A1c (HbA1c) Beware of Isolating Though isolating yourself during tough times may feel like the safest option, closing yourself off from the world can actually aggravate your problems. Resist the urge to shut out the individuals who can offer you encouragement and support – friends, family and trusted community or religious leaders. Learn to Relax Practicing yoga and getting massages can do more than just improve your physical function. Clinical studies indicate that both are beneficial for improving mood and coping with stress. Massages can lower the stress hormone cortisol while increasing the neurotransmitters dopamine and serotonin. Yoga can increase brain GABA, reduce anxious feelings and improve overall mood. Talk it Out Many people aren’t comfortable talking about their feelings. But opening up about personal issues can have big benefits for those who deal with emotional challenges. Whether in a support group or with a therapist, talking it out can reduce your sense of helplessness and provide relief from your struggles. Enjoy the Great Outdoors Engaging in outdoor activities is important for everyone's emotional well-being, especially for those who work a desk job. Whether you enjoy hiking, biking, horseback riding or just taking a walk with a friend, being outdoors has an overall positive effect on vitality. While enjoying the great outdoors, you’ll get the added benefit of natural sunlight. Daily exposure to appropriate levels (as little as 10 to 30 minutes a day) of direct sunlight can significantly boost vitamin D3 levels and help improve your mood. Get Some Nutritional Support Whether you find yourself having negative thoughts, or if you feel that your stress levels have nearly reached the breaking point, BrainMD offers a range of powerful supplements for mood and stress that can help turn your day around.* These brain-directed supplements have been formulated with the highest quality ingredients that can help you feel calm, content, and able to manage stress or mental strain.* NeuroLink BrainMD’s NeuroLink supports a diverse array of such key transmitters as adrenaline, dopamine, serotonin, GABA, and glutamate.* NeuroLink provides an exclusive blend of nutrients that can help you maintain a positive mood, keep your focus, and deal with stressful challenges by helping your neurotransmitters stay in balance.* 5-HTP- In the brain, 5-HTP is readily converted to serotonin to help maintain mental and emotional well-being, reduce anxious feelings, and promote calm and relaxation.* GABA- This amino acid regulates excitability of nerve circuits in the brain and is considered the brain’s main calming neurotransmitter.* Taurine- Taurine, an amino acid that helps stabilize our nerve cell electrical activity, is known to enhance GABA's calming effects.* Tyrosine- Tyrosine is required for the production of the neurotransmitter dopamine. Having sufficient tyrosine in the brain promotes mental clarity in dealing with stress.* Serotonin Mood Support Our brain produces the naturally soothing neurotransmitter called serotonin. Serotonin plays many important roles in the brain’s biochemistry and is involved in maintaining healthy mood and promoting feelings of calmness.* Serotonin Mood Support was developed to promote serotonin activity in the brain.* This formula includes: Vitamin B6- Vitamin B6 is fundamental to healthy nerve function.* Also, it's an essential cofactor for enzymes that make serotonin and other key transmitters.* Methylfolate- The pre-activated and most readily utilized form of the folate vitamin is methylfolate.* Methylfolate is paired with methyl-vitamin B12 to help ensure the brain makes sufficient melatonin (our sleep hormone) and has the biochemical tools for renewing and maintaining its nearly 200 billion cells.* Saffron- The world’s most expensive herb, saffron has a long history of traditional use for inducing happiness.* Saffron has consistently improved mood in many clinical trials.* Lifestyle habits such as consuming smart carbohydrates in moderation and taking a dietary supplement like Serotonin Mood Support can work together to elevate mood and promote calm.* Adopting these brain healthy habits can help to improve your emotional well-being so that you can live life to the fullest. 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. Clement, S., Schauman, O., Graham, T., Maggioni, F., Evans-Lacko, S., Bezborodovs, N., ... & Thornicroft, G. (2015). What is the impact of mental health-related stigma on help-seeking? A systematic review of quantitative and qualitative studies. Psychological Medicine, 45(1), 11-27. doi:10.1017/S0033291714000129 2. Zhang, R., Tomoto, T., Liu, J., Tseng, B. M., Pasha, E., Cardim, D., Tarumi, T., & Hynan, L. S. (2021). One-year aerobic exercise reduced carotid arterial stiffness and increased cerebral blood flow in amnestic mild cognitive impairment. Journal of Alzheimer’s Disease, 81(2), 1041-1052. doi:10.3233/JAD-190977
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