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Here Are 5 of the Top Myths About Creatine Powder
If you’ve spent any time in the body building world or have been an athletic competitor, chances are pretty good you know about creatine supplementation. Indeed, many amateur and professional athletes supplement with creatine powder to enhance muscle building, increase energy during athletic performance, and improve recovery after a workout or intense exercise. However, the world of creatine is rife with misinformation. A major misunderstanding is that creatine supplementation is only for the young seeking to enhance fitness and athleticism. The truth is optimizing creative levels is for all adults of every age and its health benefits extend well beyond fitness to include improved brain function, protection against neurological health issues, and much more. Let’s dispel the myths about creatine and discover all the ways in which this remarkable nutritional supplement can help support your health. What Is Creatine? Creatine is a molecule found in the body that shares many similarities to amino acids, which are the building blocks of protein. About half the creatine in your body is made naturally from amino acids in the liver, kidney, and pancreas. The other half comes from the diet. Wild game, lean red meat, and fish (especially salmon, tuna, and herring) are excellent sources of creatine. Hence, vegetarians can have low levels of creatine, research has found. Although your body naturally replenishes creatine in your muscles, creatine supplementation can help top up your creatine stores. Creatine is needed to make adenosine triphosphate (ATP), which provides energy to your skeletal muscles. It can promote muscle growth when combined with exercise. That’s why creatine supplementation has become very popular among athletes and body builders. Creatine is also important for adequate ATP in the brain as well, which may support improved cognition. But before we dive too far into the benefits of creatine supplementation, let’s do some myth-busting! Here Are 5 Common Myths About Creatine Powder Creatine is so widely misunderstood, top scientists from the U.S., Canada, and Brazil conducted research to clarify the truth. Their findings were published in the Journal of the International Society of Sports Nutrition, in 2021. Here are five common myths dispelled with the correct information: Myth #1: Creatine Is the Same as An Anabolic Steroid Anabolic steroids are a synthetic version of testosterone and help to build muscle tissue and increase body mass. Although the physiological and performance outcomes of anabolic steroids are similar to creatine, chemically, the steroid molecule bears no resemblance to the amino acid like creatine molecule. The most important distinction between the two is that anabolic steroids are a drug (a class C, schedule-III controlled substance). It’s illegal to possess or administer anabolic steroids without a prescription. Creatine is an over-the-counter, totally legal, dietary supplement – and it has been proven to be very safe at recommended dosage levels. Myth #2: Creatine Causes Fat Gain An abundance of research shows that creatine supplementation doesn’t increase fat mass across a variety of populations. That said, those using creatine may experience weight gain as a result of increased muscle growth – not body fat. When initially beginning a creatine supplement protocol, water may increase in your muscle tissue. That’s because the creatine molecule attracts water, drawing it into your muscles. The effect is temporary. Myth #3: Creatine Hurts Kidney and Liver Function Thankfully, creatine is one of the most well-studied supplements on the market. When taken in healthy doses (3-10 grams a day) in individuals without liver or kidney health issues, it doesn’t adversely affect the functioning of these organs. Blood work can sometimes show elevated creatinine levels in individuals who supplement with creatine. When there’s an excess of creatine in the body (which can happen when supplementing), the kidneys break the excess creatine down to creatinine in order to dispose of it. Elevated creatinine levels (not caused by supplementation) can be an indicator of other health problems, such as a kidney infection or serious kidney health issues. Hence, the confusion! If you have any kidney or liver health issues, creatine supplementation is not recommended. Myth #4: You Can Exercise Less but Take Creatine and Get Stronger Unfortunately, creatine can only work its magic when you exercise; it doesn’t make you stronger by itself. Roughly 95 to 98% of muscular benefits come from the exercise, not the creatine. However, with exercise, creatine supplementation does indeed promote increased strength and muscle growth. And as a bonus, taking creatine (whether you exercise or not) can help you better retain any muscle you already have, helping to protect against muscle loss that comes with aging or immobility. Myth #5: Creatine Is Only for Male Bodybuilders or Athletes There’s a common misconception that creatine supplementation is only for male athletes and bodybuilders. Not true. Research shows that other populations can certainly benefit. For instance, numerous studies show that seniors can benefit from creatine supplementation. Also, there’s evidence that creatine is suitable for women. In fact, research suggests creatine may have a protective effect against low mood in women. That said, more research is needed on young, developing bodies and creatine supplementation. The American Academy of Pediatrics and American Society of Sports Medicine doesn’t recommend creatine use under age 18. 5 of the Best Benefits of Creatine Supplementation Now we have the myths out of the way. Let’s get into the science-backed benefits of creatine supplementation. 1. May Help Enhance Exercise Performance This is one of the most coveted benefits of creatine supplementation. It boosts your muscles’ phosphocreatine stores, which helps to increase ATP production. ATP supplies your muscle cells with energy. So, during high-intensity exercise, it makes more energy available to your muscles, allowing you to perform at maximum capacity for longer! What’s more, it boosts high-intensity exercise performance dramatically regardless of fitness level. The performance areas that may improve include strength, ballistic training power, muscle endurance, sprint ability, fatigue resistance, recovery, muscle mass, and brain function. Studies indicate creatine supplementation can boost high-intensity exercise performance by as much as 15%! 2. May Help Build Muscle Mass Fast Combined with resistance training, creatine supplementation is especially effective in promoting gains in muscle mass and strength and quick recovery. Creatine is the world’s most effective supplement for adding muscle mass, according to The International Society of Sports Nutrition. Indeed, creatine boosts the formation of proteins that increase muscle fiber size, and it raises levels of growth insulin-like growth factor, which helps increase muscle mass. It also acts quickly! In as little as 5-7 days, creatine supplementation has been shown to dramatically increase muscle size and lean body weight. It’s also particularly helpful in maintaining or increasing muscle mass, when combined with strength training, in older individuals. 3. May Support Enhanced Cognition A 2021 review noted that creatine supplementation can increase brain phosphocreatine content by up to 15% and thus enhance brain bioenergetics. This may confer a number of cognitive health benefits. Emerging research suggests creatine supplementation may help support cognition, memory, and executive function, as well as lessen mental fatigue – and may help older populations with mild cognitive issues. One study showed that sleep-deprived participants supplementing with creatine maintained better random movement generation, reaction time to choices, balance, and mood. Not all research to date shows benefits and more research is needed to more conclusively substantiate all of creatine’s cognitive benefits. 4. May Protect Against Health Issues One major factor in the development of several neurological health issues is the reduction of brain phosphocreatine. Since creatine supplementation can increase phosphocreatine levels, it may help to protect against or slow neurological health problems. Animal research indicates creatine supplementation can help protect against a drop in dopamine, which plays a major role in at least one serious progressive neurological health issue. Additionally, animal research shows that creatine supplementation may help address neurodegenerative problems that impact memory as well as brain or spinal cord injuries. Health issues that affect motor neurons may improve with creatine supplementation as well. More research is needed on humans to better understand how creatine supports neurological health. 5. May Help Promote Healthy Blood Sugar Levels Emerging research suggests that creatine supplements may support balanced blood sugar levels by boosting the efficiency of a molecule that brings blood sugar into your muscles. A 12-week study that looked at blood sugar levels in participants after consuming a high carb meal found that those who took creatine supplements and exercised showed better blood sugar levels than those who only exercised. The results are promising, but more human research is needed. More Health Benefits to Come Creatine supplementation is being explored and researched for many new areas of health, including immune-boosting and anti-inflammatory implications; heart health support; aid in fatigue-related issues; promotion of mental health; reproductive health support; skin health benefits, and more. Look for creatine monohydrate when choosing a creatine supplement as that’s the type of creatine most studies use. Also, check the supplement ingredient label to ensure you aren’t getting fillers or unwanted ingredients. Of course, it’s important to discuss the addition of any dietary supplement with your medical doctor before starting a protocol. 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.
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Avoid These 6 Habits to Prevent Brain Aging
It’s the little habits that you engage in daily that can have a big impact on how quickly your brain ages, and ultimately declines over time. You have the ability to improve your brain health at any age. You can start today, wherever you are, to help ensure healthy aging. You’ve probably considered what you can do to feel young and look younger, but have you considered what you can do to keep your brain young? As you age, your brain shrinks and decreases in cognition. Genetics factor into your brain health, including early cognitive decline and memory loss. However, there are some seemingly small negative habits that might be sabotaging your brain health. On the flip side, there are good habits that you can be aware of to keep your brain healthier and younger for longer. Here are some everyday habits that may actually be aging your brain faster brain: Brain Aging: 6 Habits to Break Today 1. Unhealthy Eating Research has shown that a healthy diet is essential for brain health. Feeding your brain and body nutritious foods and avoiding unhealthy things can build up a “brain bank” or cognitive reserve to protect against brain aging. Consider a few of these habits that may be contributing to accelerating brain aging. Consuming too much sugar. Eating too much sugar can cause oxidative stress and inflammation in your brain. Sugar can lead to excess weight gain and other health problems that can damage your brain. Not getting enough fiber. When you don’t get enough fiber, it can lead to increased inflammation and spiking blood sugar levels. By choosing a diet with adequate fiber it can help maintain steady blood glucose levels and guard against serious health conditions. Not getting enough whole foods. Instead of focusing on what foods not to eat, it might be helpful to focus on what foods you should be including in your daily diet. When you do this, naturally you will have less room and appetite to include less-healthy options. Include these 4 whole foods in your diet for healthy aging: Berries Leafy greens Fatty fish with omega-3s Nuts 2. Drinking Alcohol Alcohol doesn’t help your brain. Drinking alcohol both reduces blood flow to the brain, inhibits the growth of new brain cells, and causes brain shrinkage. Compared to non-drinkers, and light drinkers, moderate to heavy drinkers have a 57% higher chance of memory loss. Studies have shown the many benefits of breaking up with alcohol. These include better mood, better sleep, improved concentration, and better overall health. If you want to make a change, try finding a healthier alternative drink when you get the urge to drink something. Try to avoid social situations that are centered around alcohol and find a support group. Also, letting a friend know can make a big difference. 3. Not Getting Enough Sleep It can be easier said than done to get adequate sleep. Family needs, stress, work, and sickness, to name a few, can all come between you and a good night’s rest. Not getting good sleep allows toxins to build up in the brain. When you get a good night’s sleep, it essentially cleans the brain. Habits that may be hurting your sleep: Going to bed at varying times without a bedtime routine. Listening to the news or true crime podcasts before bed or watching TV. Consuming caffeine or alcohol close to bedtime. Habits that will help you get better sleep: Go to bed at a regular time. Calm your mind before you get in bed. Try journaling, yoga, reading, or meditation. Use sound therapy to reduce sleep noise disturbances. 4. Socially Isolating We are social creatures by nature who need connection. It’s no wonder that isolation can bring on cognitive decline along with a host of other health concerns. Social connectedness helps to give you a sense of purpose and belonging. In the age of technology, and with working from home being commonplace, it can be easier to live in isolation. But it’s hard to thrive physically and mentally when we are lonely. When you prioritize your relationships, it will improve your overall health and well-being, as well build your “brain bank.” 5. Not Flossing This one may seem random, but oral health is closely related to cognitive decline. Not flossing your teeth can quickly lead to gum issues which can cause serious inflammation. Gum problems can also lead to heart issues which can reduce blood flow to the brain. On top of all that, persistent gum issues can weaken the immune system. Flossing your teeth is a simple habit that can easily be added when you brush your teeth if you aren’t already doing it. 6. Not Exercising An inactive body isn’t good for healthy aging. Exercise increases blood flow to the brain, delivering oxygen and nutrients needed for healthy brain cells and better brain function. Exercising is one of the best things that you can do to protect your brain from early brain aging. A sedentary lifestyle is detrimental to your overall health. So, what can you do to fit exercise into your busy life? Plan ahead for your workouts. Scheduling exercise significantly increases your likelihood of following through. People who plan ahead are 2-3 more times likely to exercise than those who don’t. Walk more. Simply walking is one of the most accessible forms of exercise. Connect a walk to something you’re already doing, like after dinner, or during your lunch break. One of Dr. Amen’s favorite pieces of advice when it comes to walking is, “Walk like you are late.” Opt for quick, intense workouts. If you are short on time, 10-15 minutes of HIIT exercises can be done at home, or in the office. Exercise with a friend. Having someone to exercise with can be a great way to make it happen. Exercising and socializing at the same time can build stronger social connections and help lift your mood. The Takeaway Lifestyle choices inevitably affect brain aging. Taking care of your brain by taking care of your body can have a greater impact than you might realize on protecting yourself from memory loss and cognitive decline. It can be empowering to understand that there are little daily things that you can do to positively affect your brain health. Focus on letting go of one negative habit at a time and replacing it with something better. 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.
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This Is Why You Should Use Instantized Creatine Monohydrate
If you’re into bodybuilding, or just generally staying fit, chances are you’ve heard of creatine monohydrate. But what about its instantized form? What is Instantized Creatine Monohydrate? Instantized creatine monohydrate is a modified version of creatine monohydrate, a popular choice among creatine supplement options. The process of instantization occurs when creatine monohydrate is micronized into smaller particles. This allows instantized creatine monohydrate to dissolve more easily and quickly in liquid compared to regular creatine monohydrate. This innovative process helps push creatine into your muscles instead of allowing it to float around your gut, where it can cause stomach or intestinal discomfort. Benefits of Instantized Creatine Monohydrate Instantized creatine monohydrate offers a range of benefits that can enhance your athletic performance and help you reach your fitness goals. Here are just a few… [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Improved Solubility One major advantage of instantized creatine monohydrate is its improved solubility. Regular creatine monohydrate can be a challenge to mix, leaving behind clumps or grittiness. Instantized creatine monohydrate undergoes a process that breaks down the powder into smaller particles, enhancing its ability to dissolve quickly in liquid. This improvement in solubility doesn’t alter the fundamental benefits of creatine monohydrate; it still helps support, energy, strength, and muscle mass. The difference lies in how quickly and smoothly it mixes into your pre-workout shake or post-workout recovery drink. As an added benefit, some users find that instantized creatine monohydrate causes less gastrointestinal (GI) discomfort compared to its traditional counterpart due to its enhanced dispersion in fluids. So, if convenience and mixability matter to you when choosing supplements, instantized creatine monohydrate may be worth considering. Quicker Absorption Another benefit is the faster absorption rate of instantized creatine monohydrate compared to regular creatine monohydrate. This allows the body to quickly utilize the supplement for energy production during intense workouts, leading to enhanced exercise performance and less fatigue. Reduced Bloating Additionally, instantized creatine monohydrate may cause less bloating or GI discomfort in some individuals due to its increased solubility in water. This may allow those with digestive issues to still reap the performance benefits of creatine supplementation without the common side effects. [/wc_box] Potential Side Effects and Safety Precautions While generally safe for most individuals, some who take instantized creatine monohydrate supplements may experience mild side effects such as digestive issues or water retention. It’s crucial to stay hydrated and follow the recommended dosage guidelines when taking instantized creatine monohydrate. Though rare, more severe side effects, like kidney damage, can occur with prolonged misuse or excessive dosages. Be sure to monitor your intake; cycling on/off creatine supplementation may help mitigate these risks. Always ensure your health and well-being by prioritizing safety precautions when using instantized creatine monohydrate. To minimize the risk of adverse effects, consult with a healthcare professional before starting any new supplement regimen, especially if you have underlying medical conditions or are pregnant/nursing. Additionally, it’s important to purchase high-quality products from reputable sources to ensure purity and effectiveness. How to Take Instantized Creatine Monohydrate When it comes to maximizing the benefits of instantized creatine monohydrate, timing and dosage are key. To start, it’s recommended to follow a loading phase for the first 5-7 days by taking around 20 grams per day, divided into smaller doses throughout the day. This helps quickly saturate your muscles with creatine. After the loading phase, a maintenance dose of 3-5 grams per day is typically sufficient to keep your muscle stores elevated. Taking instantized creatine monohydrate post-workout also can be beneficial since water and nutrients may be more readily absorbed into the muscles at that time. Since creatine helps draw water into your muscles, it’s important for you to stay well hydrated throughout the day. Also, it’s important to mix creatine powder with water or juice rather than acidic drinks like coffee or soda, as they may reduce its effectiveness. Consistency is key. For optimal results, aim to take it every day, even on rest days. Following these guidelines, and monitoring your body’s reactions, can help you get the most out of instantized creatine monohydrate supplementation. Support Energy and Strength with Instantized Creatine Monohydrate Overall, incorporating instantized creatine monohydrate into your workout routine may help improve muscle mass, strength gain, and overall exercise performance without the inconvenience of traditional creatine formulations. Remember to always follow recommended dosages and consult with a healthcare professional before starting any new supplement regimen. With proper usage and adherence to safety precautions, instantized creatine monohydrate can be a valuable addition to your fitness regimen. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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This Is How Magnesium and Calcium Can Help Improve Your Health!
Are you looking to supercharge your health and well-being? The perfect pairing of magnesium and calcium may help! These two essential minerals work together to support each other’s benefits and maximize their overall impact on your body. Let’s take a closer look at these two powerhouse minerals and explore how they complement each other to promote optimal health. What’s the Magnesium and Calcium Relationship? Magnesium and calcium are two essential minerals that play a crucial role in maintaining optimal health. Magnesium and calcium work together to support various functions in the body. Magnesium plays a crucial role in maintaining muscle and nerve function, blood sugar levels, and energy production. Calcium is vital for building strong bones and teeth, as well as supporting heart health. The combination of magnesium and calcium can help enhance each other’s benefits. For example, magnesium helps regulate calcium levels within cells, ensuring proper muscle contraction and relaxation. Also, adequate magnesium intake may improve calcium absorption in the body. Magnesium and Calcium: Deficiencies and Excesses When it comes to magnesium and calcium, balance is key. Deficiency in these essential minerals can lead to various health issues. Low magnesium levels may result in muscle cramps, fatigue, and even heart problems. On the other hand, inadequate calcium intake can weaken bones and increase the risk of fractures. Conversely, excessive intake of magnesium through supplements or certain medications can cause diarrhea or abdominal cramping. Too much calcium from supplements might lead to kidney stones or interfere with the absorption of other minerals like iron and zinc. It’s vital to maintain a healthy balance by consuming these minerals through a well-balanced diet and supplements, as needed. Adding Magnesium and Calcium to Your Diet When it comes to pairing magnesium and calcium in your diet, there are various options to consider. It’s important to include foods rich in both minerals for optimal absorption and brain and body benefits. Leafy Greens Start by incorporating leafy greens like spinach, kale, bok choy, and collard greens into your meals since they’re excellent sources of magnesium. Pair these with dairy products, such as sugar-free Greek yogurt or low-fat cheese, which can provide a good dose of calcium. Nuts and Seeds Nuts and seeds – like almonds, chia seeds, and sesame seeds – are also solid additions to your diet as they contain both magnesium and calcium. Consider mixing them into smoothies or sprinkling them on top of salads for a nutrient boost. Plant-Based Milk Another option is to opt for plant-based milks that are enriched with both minerals. This can be a convenient way to ensure you’re getting enough magnesium and calcium in your daily diet. By being mindful of what you consume and making intentional choices to pair magnesium- and calcium-rich foods, you can enjoy the powerful benefits of these two essential minerals in supporting overall health and well-being. Taking Magnesium and Calcium Supplements In addition to magnesium- and calcium-rich foods, supplements containing these minerals can be a beneficial addition to your daily routine. When searching for supplements, it’s essential to choose high-quality products that are easily absorbed by the body. Magnesium supplements come in various forms such as magnesium citrate and glycinate (avoid magnesium oxide). These different forms offer varying levels of absorption rates and benefits. Calcium supplements also come in different forms like calcium carbonate or citrate. It’s important to remember that supplements should never be used to replace a balanced diet consisting of whole foods. Focus on incorporating nutrient-rich foods into your daily meals and use supplements as a supportive tool when needed. Strategically incorporating magnesium and calcium supplements into your diet can help optimize your overall health and well-being. Remember, when it comes to supplementing effectively, consistency is key. Top Tips for How to Get More Magnesium and Calcium Into Your Diet [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Breakfast Ideas Try starting your day with a nutrient-packed smoothie. Blend together some leafy greens like spinach (rich in magnesium) with non-fat, plain yogurt or a plant-based milk (great sources of calcium), add a banana for sweetness, and you’ve got yourself a delicious way to kickstart your morning. Lunch & Dinner Ideas For lunch or dinner, consider making a quinoa salad. Quinoa is high in magnesium and also provides a good amount of calcium. Mix it up with roasted vegetables like broccoli and sweet potatoes for added nutrients. Drizzle some tahini dressing on top for extra flavor and an additional dose of calcium. Check Labels Incorporating magnesium and calcium into your diet through foods and supplements can be a simple and effective way to boost your overall health. Adding magnesium- and calcium-rich foods to your daily menu is a great place to start. Also, consider taking high-quality magnesium and calcium supplements—always conduct thorough research on purity and efficacy. When shopping, make it a habit to check supplement and food labels for magnesium and calcium content. This proactive approach can help you choose products that support your mineral intake goals. Stay Hydrated Also, don’t forget to stay hydrated throughout the day as water can play a crucial role in mineral absorption and overall well-being. [/wc_box] Perfect Pair of Multipurpose Minerals The magnesium-calcium combination is vital to the proper functioning of the body. These two essential minerals work synergistically to support various functions in the body, from bone health and muscle function to nerve transmission and energy production. Incorporating magnesium and calcium into your daily routine, through a balanced diet rich in these minerals or by supplementing with pure sources of these nutrients, can help you maintain optimal levels for overall health. So, harness the power of this dynamic duo by ensuring you’re getting enough magnesium and calcium each day. Your body will thank you for it! Note: Remember to consult with a healthcare provider before starting any new supplement regimen to ensure you’re taking safe dosages that align with your individual needs. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Chill Out with These Healthy Summer Drink & Smoothie Recipes!
There’s no better way to enjoy delicious summer fruits and veggies, hydrate your body, and stay cool on hot days than to make healthy and refreshing summer drinks and smoothies. Fresh fruits and veggies are loaded with vitamins, minerals, antioxidants, and phytonutrients to nourish your brain and body. Including protein powder, plant milk, and plain yogurt (all with no sugar added), plus nuts/seeds provide protein for brain focus and healthy fats that can satiate your hunger for hours. Remember, your brain is 80% water and proper hydration is one of the keys to optimal brain performance. So take advantage of the summer cornucopia of mouth-watering fruits and flavorful veggies and expand your repertoire of cooling, hydrating, and tasty beverages with the following recipes. Aah! Healthy, Refreshing Summer Drink Recipes Strawberry-Lime Electrolyte Delight Forget sugar-filled commercial sports drinks and make your own healthier version with this recipe. Particularly after a workout, electrolytes lost through sweat need to be replaced. Electrolytes – such as sodium, potassium, calcium, and bicarbonate – help to promote rapid fluid absorption and maintenance of body fluids. The coconut water and lime in this recipe provide your body with loads of potassium. Unrefined salt options, like Himalayan pink salt, provides sodium plus additional electrolytes like calcium and potassium, as well as essential trace minerals. Using a small amount of maple syrup, which is lower on the glycemic index than table sugar, also provides minerals and balances drinks with a touch of sweetness. INGREDIENTS ¼ cup lime juice ½ cup purified water ⅛ tsp Himalayan pink salt 4 medium strawberries (organic is best) 1 tsp 100% real maple syrup INSTRUCTIONS Combine coconut water, lime juice, water, salt, strawberries, and one tsp of maple syrup in a blender set on a high speed until strawberries are fully incorporated. Taste and add more maple syrup if desired. Serve over ice and enjoy! Makes 3 servings. Healthy Hibiscus Cooler Tea, and especially hibiscus tea, is loaded with antioxidants and anti-inflammatory properties. It helps to support healthy blood pressure and can help balance cholesterol levels, as well as optimal liver function – and it’s delicious! INGREDIENTS 3 bags of hibiscus tea (or 1 tbsp loose hibiscus tea) 3 cups water 2 small limes (4 tbsp lime juice) Mountain Valley sparkling water (or other sparkling water or club soda) A few sprigs of fresh mint leaves Simple Maple Sweetener: 2 tbsp 100% real maple syrup 2 tbsp water INSTRUCTIONS Steep the tea in hot water for 3 minutes, then remove the bags (or strain off the loose tea). Set the tea aside to cool for about 15 minutes. To make the simple maple sweetener, combine equal parts syrup and water in a small saucepan. Stir and warm on low heat (but do not boil). Set aside. Fill four medium glasses with ice. Fill each halfway with hibiscus tea and then top each with about a tbsp of lime juice and 1 tsp of the simple maple sweetener. Stir and combine. Fill the rest of each glass with sparkling water, stirring gently to combine. Adjust taste with less sweetener or more lime juice as you wish. Top with a sprig of mint, serve, and enjoy! Makes 4 servings. No-Sugar Ginger Lemonade INGREDIENTS 2 lemons 2 tbsp grated ginger 4 cups water 2-3 drops of liquid stevia (or 1tsp of powdered stevia) – or more to taste A sliced lemon for serving INSTRUCTIONS Juice the lemons and pour into a pitcher. Add the grated ginger and sweetener. Pour water on top and stir. Taste. Add more sweetener if needed. (NOTE: This lemonade is far more tart than conventional lemonade.) Pour over ice and serve! Makes 4 servings. Ooh! Healthy Smoothies Recipes for Summer Super Clean Berries & Greens Smoothie This one delivers a phenomenal amount of antioxidants with its greens and high berry content, as well as healthy protein, and fats. Also low in sugar, it’s a great smoothie to have in the morning to fuel your day or refuel your body post-workout. INGREDIENTS 1 cup of fresh seasonal berries (strawberries, blueberries, blackberries, and raspberries) 2 cups spinach 2 scoops of unsweetened vanilla plant-based protein powder 2 tbsp coconut butter or avocado 2 tbsp chia seeds or flaxseed meal 3 cups of cold purified water 1 cup ice 5-10 drops liquid stevia (or comparable healthy sugar alternative) INSTRUCTIONS Combine ingredients in a high-powered blender until smooth, adding liquid ingredients and fruit/veggies first, followed by dry ingredients, and ice (if desired) last. Divide into two glasses, serve, and enjoy! Tropical Mango-Coconut Delight Smoothie When you really want a cold treat on a hot summer’s day, this one may hit the spot. The mango and date provide just the right amount of sweetness, tempered with healthy protein and fat. You also get probiotic-rich Greek yogurt for digestive health. INGREDIENTS ½ pound of fresh mango chunks (frozen works too) ½ cup of plain, high-protein Greek yogurt ½ cup of full-fat coconut milk 2 scoops of unsweetened vanilla plant-based protein powder 2 cups of unsweetened oat milk (or your preferred unsweetened plant milk) 1 tbsp of flaxseed meal 1 tsp of chia seeds 1 large pitted Medjool date ¼ tsp of cinnamon INSTRUCTIONS Combine ingredients in a high-powered blender until smooth, adding liquid ingredients and yogurt first, followed by dry ingredients, and ice (if desired) last. Divide into two glasses, serve and enjoy! Healthy Peanut Butter-Cacao Smoothie This one perfectly satisfies sweet-tooth cravings while delivering energizing fuel for your brain and body. INGREDIENTS 1 large banana (frozen is best) 1 ½ cup of almond milk (or your favorite plant milk) 2 tbsp of organic peanut butter 2 scoops of unsweetened chocolate plant-based protein powder 1 tbsp cacao nibs (plus extra for topping) 1 tsp Maca 2 Medjool dates 1 tbsp of flaxseed meal INSTRUCTIONS Combine ingredients in a high-powered blender until smooth, adding liquid ingredients and fruit first, followed by dry ingredients, and ice (if desired) last. Divide into two glasses, add cacao topping, serve, and enjoy! Final Tip Feel free to add healthy ingredients or make substitutions. Follow your creative impulses with your smoothie making. These beverages truly can boost your health and enhance your well-being. Enjoy one 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.
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Here's How Food Sequencing Can Help Your Blood Sugar!
There’s an exciting new diet trend making a splash on social media. Surprisingly, it has promising data behind it! This new sensation is called food sequencing. What Is Food Sequencing? Until now, much attention and research surrounding diet has been focused on what we eat, how much we eat, or when we eat. This new distinct approach to eating, also known as nutritional or nutrient sequencing, is all about the order in which we consume our food. Food sequencing holds that simply following a specific eating order of your macronutrients (fiber, protein, healthy fats, and carbohydrates) can confer some important health benefits. Indeed, research suggests that nutritional sequencing may result in more moderate blood sugar spikes after a meal, as well as an increase in the release of the satiety hormone called glucagon-like peptide 1 (GLP-1). If you want to support healthy blood sugar levels – while increasing satiety and general health – food sequencing may be worth a try. Here’s a closer look. Food Sequencing to Support Healthy Blood Sugar Levels The practice of eating macronutrients in a certain order for health reasons isn’t new. However, research on the effects of food sequencing as a means of quelling blood sugar spikes is relatively recent. And while most of the studies conducted have been small, their results are impressive. A 2014 Japanese review study found that in individuals with established blood sugar problems, simply eating vegetables before carbohydrates (compared to carbohydrates before vegetables) resulted in significantly less increases in blood sugar levels post-meal and better overall blood sugar level maintenance long-term (a period of 2½ years). A more recent 2023 review of 11 studies suggests that the most effective sequencing for supporting healthy blood sugar levels post-meal (as well as increased release of GLP-1) is the following macronutrient order: First: Fiber-rich vegetables Second: Lean protein and healthy fats Third: Carbohydrates (such as rice, potatoes, pasta, bread, and fruit) A 2019 study enlisted 15 people who were in the beginning stages of consequential blood sugar issues. They were given three separate meals with macronutrients in three different sequences. When the participants sequenced their meals with salad (vegetable) first, and then after 10 minutes, grilled chicken (protein) and ciabatta (carbohydrate), they had the most favorable outcomes in terms of blood sugar levels and insulin release compared to the others. Blood sugar levels were a full 40% less than when the ciabatta (carbohydrate) was consumed first! Scientists theorize that eating fiber, fat, and protein ahead of carbohydrates may be what delays stomach emptying, which may slow down the absorption of sugars from the carbohydrates in the bloodstream. These findings show that food order can impact blood sugar in significant ways. Food ordering provides a new way to address blood sugar maintenance that may be easier for people to do than restrictive diets. There are many benefits that come from keeping steady blood sugar levels such as better brain function, reduced cravings, less fatigue, steady mood, and less risk of developing degenerative health issues related to blood sugar and circulation, to name a few. Food Sequencing and Satiety As noted already, nutrient sequencing is associated with increased levels of the satiety hormone GLP-1. GLP-1 basically slows digestion and tells your brain you’re not hungry. That’s why popular drugs for managing weight and blood sugar (i.e., Ozempic) are designed to mimic GLP-1. Although the increase of GLP-1 associated with food sequencing is moderate, it may potentially aid in managing weight. Veggies Before Carbs Here’s the take-home, shorthand message of nutritional sequencing: Eat veggies before carbs. It’s important to emphasize that more research is still needed to better understand and quantify the suggested benefits of nutrient sequencing. The data isn’t yet conclusive enough to merit altering your diet, especially if what you’re doing is working. On the other hand, if you feel inclined, experts say try it out. It’s certainly not a bad practice to consume your nutrient- and fiber-rich vegetables, healthy fats, and lean proteins before carbs. Of course, consult your primary care doctor first. If you have had trouble with disordered eating, food sequencing isn’t recommended. 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.
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Adventure Awaits: Here Are Some of the Best Tips for Solo Travel
Are you ready to embark on a journey of self-discovery? Solo travel offers a unique opportunity to step outside your comfort zone, explore new destinations, and connect with yourself in ways you never thought possible. Let’s take a closer look at how solo travel can lead to personal growth and enlightenment. Here Are Some of the Best Benefits of Solo Travel Solo travel has become increasingly popular in recent years, and for good reason. It offers an array of experiences that can rejuvenate the mind and enrich the soul. Here are several benefits of solo travel and how it can positively impact your overall health and well-being. Increases Your Self-Awareness One of the greatest benefits of solo travel is that it allows you to break away from your familiar surroundings and daily routines. This change in scenery allows you to rely solely on yourself, making you more self-aware as you navigate new places, cultures, and experiences. Being alone with your thoughts can help you reflect on your values, desires, and goals without any external distractions or influences. Challenges Your Comfort Zones Traveling alone can encourage you to step out of your comfort zone. It can be intimidating at times to explore unfamiliar areas without the safety net of friends or family. However, this challenge can lead you to discover hidden strengths you never knew you had. Whether it’s trying new foods or engaging in exhilarating activities, stepping out of your comfort zone can help build resilience and confidence. Helps You Embrace Solitude Solo travel may inspire you to disconnect from technology and embrace solitude – something that’s necessary for self-reflection and rejuvenation. By reducing, or completely suspending, engagement on social media during your trip, you can focus on yourself, which may help you gain a deeper understanding of who you are. Widens Your Perspective Traveling alone can help widen your perspective as you engage with people from various backgrounds and cultures. By immersing yourself in new environments, you can learn about different customs, beliefs, and ways of life, which may challenge your preconceived ideas about a particular region or culture. Offers Mental Rejuvenation Traveling solo allows you to take a break from the stresses of daily life and recharge your mental health. Being away from your responsibilities and obligations can give you the space and time you need to relax, focus on self-care, and practice mindfulness. Mental rejuvenation can improve your overall well-being and help you return home with renewed energy and motivation. Planning Your Itinerary Once you’ve made the decision to embark on a solo adventure, the next step is to plan your itinerary. This step is crucial in ensuring that you get the most out of your trip and have a fulfilling experience. 1. Set a Budget The first thing you need to do when planning your itinerary is to decide on your budget. This will help you determine the type of accommodations, transportation, and activities you can afford. Be realistic about your budget and try to find ways to save money without compromising safety or quality. 2. Choose a Destination Deciding on a destination for your solo trip can be overwhelming with so many options available. Consider what type of trip you want to take – do you want to explore a bustling city, relax on the beach, or immerse yourself in nature? Research different destinations and choose one that aligns with your interests. 3. Research Visa Requirements Before booking flights or hotels, be sure to research the visa requirements for your desired destination. Some countries require travelers to obtain visas before arrival, while others allow for visa-free entry or visa-on-arrival options. Make sure to apply for any necessary visas well in advance of your trip, as some processes may take several weeks. 4. Leave Room for Flexibility While it’s important to have a solid itinerary with a list of possible activities, leave some room for spontaneity during your trip. This could mean adding extra days in certain locations if you’re enjoying yourself or being open to trying new experiences suggested by locals. 5. Prioritize Safety Solo travel can be empowering and liberating, but it’s also important not to let your guard down. Here are some top travel safety measures: research the safety tips specific to the country/region you’ll be visiting inform family members or friends of your itinerary carry copies of important documents with you be aware of your surroundings at all times 6. Stay Organized Create a detailed itinerary with information on flights, accommodations, activities, and any other important details and keep them all together in a folder or large envelope. Having everything in one place can help you stay organized during your trip and alleviate potential stress or confusion. Unique Experiences of Solo Travel Solo travel offers one-of-a-kind opportunities that aren’t possible when traveling with others. Here are just a few of the many unique experiences that can add depth and meaning to your trip. Connect with Locals: One of the biggest advantages of solo travel is having the chance to connect with locals. When traveling in a group or with friends, it’s easy to stay within yourself and let others ask for directions or engage with the locals. However, when traveling alone, you’re more likely to step out of your shell and interact with the local community. This can provide many opportunities for authentic cultural exchanges where you can learn about their traditions, cuisine, and daily lives. Participate in Volunteer Programs: Solo travel also provides opportunities for you to give back while exploring new places. Many destinations offer volunteer programs that allow travelers to work on meaningful projects such as conservation efforts or teaching English to local kids. These programs can provide a sense of purpose and fulfillment while offering valuable insights into how the locals live. Stay at Unique Accommodations: Another exciting aspect of solo travel is getting to choose from a wide range of accommodations that cater specifically for single travelers such as hostels, co-living spaces, or eco-lodges. These unique lodgings often have social spaces where like-minded individuals can connect and share their experiences. Push Your Limits: Solo travel can motivate you to push your boundaries by trying different cuisines, picking up a new skill, or participating in an adrenaline-pumping adventure. This can help you discover new passions and capabilities that you may not have otherwise explored. Spend Time Alone: Embarking on a solo journey may provide periods of solitude and introspection. Spending time alone can give you a deeper understanding of yourself and provide a safe space for you to reflect on your thoughts and emotions without the typical disruptions of your daily routine. This restorative practice may open new avenues of self-discovery. Solo Travel – Adventure Awaits! Solo travel offers numerous benefits for self-discovery and mental rejuvenation. It can help increase self-awareness, push you out of your comfort zone, help you embrace solitude, widen your perspective, and help you recharge your mental health. So, why not embark on the ultimate adventure of solo travel? You never know what you may discover about the world, and yourself, along the way! 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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3 Natural Ways to Improve Your Mood with Vitamin D
Well known for building bones, vitamin D is essential for brain and body health. Optimal vitamin D levels can help enhance, protect the health of your organs, boost your overall brain function, and generally improve your well-being. Key Roles of Vitamin D Here are some of the most important vitamin D functions: It is required for early brain development and for brain health across the lifespan. Vital to brain function, its hormone receptors are found throughout the brain. Adequate vitamin D blood levels are essential for a healthy pregnancy. It plays a critical role in supporting healthy mood and cognitive function, including learning and making memories. Several studies have linked higher vitamin D levels to better cognitive function in older men and women. Vitamin D and its hormone support healthy circulation and blood flow to the brain. It is also important for healthy immune functioning, and for bone, muscle, joint, lung and kidney health. Vitamin D Deficiency Vitamin D deficiency is linked to loss of memory, serious mood issues, and problems with the heart and circulation. Elderly people with low vitamin D have a higher risk for cognitive decline, physical frailty and seemingly spontaneous bone fractures. Recent research² provides evidence linking vitamin D deficiency with cognitive decline in older adults, highlighting vitamin D’s critical role in maintaining brain function and reducing the risk of memory-related issues. Unfortunately, vitamin D deficiencies are on the rise, in part because we’re spending more time indoors and using more sunscreen when having fun outdoors. One research study found that 70% of all adults and 67% of children, aged 1-11, don’t have adequate levels of vitamin D in their blood. Depleted levels of vitamin D have been associated with low mood, behavioral difficulties in children, and psychological challenges in adults. One recent study¹ examined the widespread issue of vitamin D deficiency and its implications for various health outcomes, including bone health and cognitive function and brain health, across populations. Increase Vitamin D Levels In the U.S., the current recommended daily dose of vitamin D is 400 International Units (IU). However, this recommendation is decades old and the research since that time has led many experts to agree that 400 IU is well below the physiological needs of most individuals. It’s been suggested that all adults should take at least 2000 IU of vitamin D daily. To increase vitamin D levels quickly, it’s better to take 5000 IU daily. The only way to know if you’re getting enough vitamin D from your sunshine exposure, foods, and supplements is to check your blood levels. Experts recommend that vitamin D levels be tested every 4-6 months. If you feel like you need improved cognitive function and overall vitality, here are 3 ways vitamin D can help boost your mood and memory… 3 Ways Vitamin D Can Help Improve Your Mood Enjoy the Great Outdoors Engaging in outdoor activities is important for everyone. 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 sunlight, which is a natural way to increase your vitamin D levels. Vitamin D Foods U.S. Government population surveys suggest as many as 9 out of every 10 Americans aren’t getting enough vitamin D from foods. Only a few foods offer adequate sources of vitamin D. Examples are eggs (yolks), spinach, potatoes, and fish (especially wild salmon, tuna, halibut, and mackerel). Wild salmon can contain as much as 988 IU of vitamin D3 per serving, while farmed salmon contains an average of 250 IU – so always try to purchase wild-caught fish. Get Your Daily Sunshine When it comes to mood, the scientific evidence is clear; the higher your vitamin D levels, the more likely you are to feel happy rather than blue. Daily exposure to just 10 to 30 minutes of direct sunlight can boost vitamin D levels, which can help improve your mood. Be sure to monitor how much sun you’re getting – too much exposure can lead to severe sunburn and even skin cancer. If you’re looking for a natural way to increase vitamin D for mood, BrainMD is proud to recommend… Vitamin D3 5000 Superior to D2, vitamin D3 (cholecalciferol) is called the “sunshine vitamin” because ultraviolet light stimulates the skin to make it. In the brain, vitamin D3 helps control neurotransmitter production and nerve cell renewal via the actions of growth factors such as NGF (nerve growth factor) and BDNF (brain-derived neurotrophic factor). Vitamin D3 supplementation promotes healthy mood, memory and other cognitive functions.* It also aids cardiovascular function, immune response, and muscle and bone strength.* BrainMD offers a 5000 IU vitamin D3 which raises your levels with just one softgel a day! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Vitamin D3 5000 and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: ¹Prentice, A., Schoenmakers, I., Jones, K. S., Jarjou, L. M. A., & Goldberg, G. R. (2022). Vitamin D deficiency and its health consequences in Africa. The Lancet Global Health, 10(6), e817-e826. https://doi.org/10.1016/S2214-109X(22)00061-1 ²Annweiler, C., & Dursun, E. (2020). Vitamin D and cognition in older adults: Updated evidence and implementation considerations. Journal of Preventive Medicine & Public Health, 53(4), 215-228. https://doi.org/10.3961/jpmph.20.070
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10 Ways to Have a Healthy & Safe 4th of July!
It’s time for sunshine, barbecues and fireworks. 4th of July celebrations can be a fun time to hang out with friends and family and feast on delicious foods. But before scooping up a heaping mound of potato salad or reaching for a slice of homemade apple pie, make sure to establish a nutritional game plan to help safeguard your healthy diet. So, how can you enjoy the holiday while maintaining the discipline of a brain-healthy lifestyle? To avoid the many pitfalls that can come with Independence Day celebrations, keep these helpful and healthful tips at the 4-front of your mind… 10 Ways to Keep Your 4th of July Safe & Healthy New Traditions If you’ve grown tired of going to the same places and doing the same things on the 4th of July, establish a new tradition for your family. Instead of lounging around the pool or going to a movie to beat the heat, do something that will get the blood flowing. There are a variety of lawn games that can get you and your family up and moving around. You may also consider hosting a neighborhood volleyball or kickball tournament. Many areas host Independence Day 5K or 10K races, so consider competing in one if you’re ready to take things to the next level. Use Sunscreen One of the benefits of engaging in outdoor activities is that you get lots of sunshine. Daily exposure to just 10 to 30 minutes of direct sunlight can boost vitamin D3 levels, which can help improve your mood. Be sure to monitor how much sun you’re getting – too much exposure can lead to severe sunburn and even skin cancer. To prevent these detrimental outcomes, always use sunscreen when spending time outside. It’s recommended to use SPF 30 or higher. Grill Healthy What would a 4th of July celebration be without a backyard barbeque? If you’re hosting a party, make sure to offer your guests healthy options. Instead of the traditional greasy hamburgers and toxic hotdogs, grill up some boneless, skinless chicken breasts or wild caught, cold-water fish. You can also make kabobs with your favorite vegetables and lean beef or simply grill vegetables as a nutritious side item. There are many ways to grill healthy, so get creative! Pack a Snack Emergency rations can be a lifesaver if you get a snack attack. The best way to regulate your blood sugar is to eat a healthy snack every 3-4 hours. Examples of healthy snacks are “no sugar added” dried fruits (raisins, cranberries, and cherries), vegetables (baby carrots, celery, and snap peas), and nuts (almonds and walnuts). These natural snacks are portable and are ideal for fending off hunger between meals. Stay Hydrated Every system in the human body needs water to function. Your brain is roughly 80% water, so avoid anything that dehydrates it. Staying outside for extended periods of time, especially in arid regions, may require that you drink extra water to remain well hydrated. If your celebration plans include hanging out at a lake or pool or playing outdoor games during the heat of the day, make sure to drink plenty of water. Avoid Alcohol Though present at many 4th of July gatherings, alcohol should be limited or avoided altogether. From the outset, ensure that your celebration won’t be ruined by the bad decisions that can come from excessive alcohol consumption. Alcohol is a triple whammy: it’s high in calories, is bad for the health of your brain, and lowers your resistance to temptations. You’ll need all your willpower to avoid the cheese dip and scrumptious-looking desserts, so staying sober is an all-around wise choice. Fill Up First Before going to a gathering where you know unhealthy foods will be served, eat a brain healthy meal (one low in carbs and high in protein and vegetables) before you go. That way, you won’t feel hungry and will be less tempted to eat foods that are high in unhealthy fat and sugar. Make sure to leave some room for any healthy foods that might be served at the party. Reclaim Desserts Desserts are the downfall of many people, especially during holiday parties. The danger inherent in a dessert bar is that the abundance and variety of options can tempt you into trying more than one selection or going back for seconds when a particular treat tantalizes your taste buds. It’s best to skip the dessert bar altogether. If you’re hosting a party, offer guests healthy alternatives. Serve up kabobs made from an assortment of fresh fruits or try Red White & Blue Popsicles. Your kids will love them! Leave It to The Professionals Every 4th of July, many accidents and injuries occur near homemade fireworks displays. Due to fire hazards, many states/counties don’t allow the sale or exhibition of fireworks. If your friends or family are intent on setting off fireworks, please first verify that this is legal in your area and then take every precaution to ensure the safety of nearby people and property. The safest option is to watch a professional fireworks display, which can be enjoyed either live or on TV (from the comfort and safety of your own home). Keep Connections Strong Sometimes the 4th of July holiday can become a blur of activity, so be sure to slow down and spend time with your friends and loved ones. Make socializing, rather than food, the focus of the event. Try to have a quality conversation with each person at the gathering. This will help keep your social connections strong. The BrainMD team wishes you and yours a safe, healthy and Happy 4th of July! 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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What is Wanderlust Wellness and What Are Its Benefits for the Brain?
If you knew that participating in a particular activity – filled with novelty, adventure, and fun – could help boost your mood, brain function, and protect again memory loss, you’d probably want to do it, right? Well, you can! Travel is that magic activity that delivers so many brain benefits – and summer is an opportune time to make it happen. Indeed, traveling to new places, experiencing new cultures, and being out of your familiar surroundings is wonderfully stimulating for something called brain plasticity (also called neuroplasticity), which helps to strengthen your cognitive function and protect against neurodegenerative brain health issues. Travel also makes most people feel happy. Here’s what you need to know about the brain benefits of travel. Top 4 Brain Benefits of Wanderlust Wellness To boost brain health, we might all do well to cultivate a little wanderlust – that is, a desire to travel somewhere new. Wanderlust quite literally means a lust for wandering. The German root of the word is wander, which means “to hike or roam about,” and lust, which means “pleasure or delight.” Wanderlust in the form of travel could truly be coined wanderlust wellness because it’s associated with numerous benefits for your cognition and well-being. Here are several brain benefits, which have been noted by researchers. Increased Neuroplasticity Traveling to a new place and having new experiences – whether that’s in a neighboring town, another state, or another country – can increase neuroplasticity and overall brain function. What does that mean exactly? Well, when you find yourself in new, unfamiliar surroundings, your brain is forced out of “autopilot” and begins to repattern itself by forming new connections and neurons, and by making existing neural pathways stronger or weaker. Experiencing novel surroundings may stimulate dendrite growth from your brain’s neurons. These dendrites help to communicate information between different regions of the brain. The more dendrites your brain has, the better it functions, particularly when it comes to memory and attention. Additionally, travel is chock-full of obstacles, which forces your brain to focus and problem-solve. This also boosts dendritic growth. And if you visit a foreign country, your brain works doubly hard to understand and speak in another language, which further boosts neuroplasticity, strengthening your brain even more, not unlike a muscle that you build through working out. Boosts Creative Thinking Are you in the doldrums with your creativity? Multicultural traveling is like adding MiracleGro to your creative thinking. That’s because experiencing other cultures presents an individual with new concepts, customs, and ways of seeing the world. This kind of expansiveness stokes the flow of creative thinking and impulses. Lifts Your Mood Travel is an activity that may stimulate the brain’s reward centers, which can boost dopamine and serotonin levels – the “feel good” hormones we know and love. Destinations with exquisite natural beauty, exhilarating activities, immersive cultural experiences, longer hours of daylight (such as in summer in the Northern Hemisphere) and more time spent outdoors can all increase these feel-good hormones. This may be, in part, why people who travel more frequently report greater happiness. A recent survey of 500 people conducted by Washington State University showed that individuals who regularly travel are happier than respondents who don’t. Even the anticipation of travel can make us happy. Researchers have found that people feel greater well-being and happiness in anticipation of a holiday. A study from Cornell University explored how thinking about a trip may increase an individual’s happiness more than the anticipation of buying things. And a 2023 travel survey found that a whopping 97% respondents reported that simply planning a trip makes them happy. Protects Against Neurodegenerative Memory Loss and Cognitive Decline While this area of study is still new, researchers are now looking at travel as a possible non-pharmacological intervention for neurodegenerative memory loss. Along with the cognitive boost from new environments, travel additionally stimulates thinking, provides opportunities for increased social connection, increases movement/physical activity, sometimes involves musical experiences, and increases recollections/memories – which are all good for brain function and protecting against neurodegenerative memory issues. Travel has been shown to reduce stress, too – which is very good for your brain. In one study, a single short-term trip produced immediate beneficial effects on perceived stress, recovery, strain, and well-being. Severe stress is linked to accelerated brain aging and an increased risk of neurodegenerative memory loss. It can also cause inflammation, which in turn can damage brain cells and worsen age-related cognitive decline. Book a Trip! We all need time away from our work and routines to recreate and rejuvenate. Understanding the many ways in which travel (or thinking about travel) can boost your brain health and mood, you have an even greater reason to book a trip this summer. Remember, even a short trip close to home can do the trick. Researchers have found that for maximum brain and mood-boosting health benefits, ensure it’s as stress-free as possible, enjoyable, new, and includes purpose or offers experiences that are personally meaningful. Bon voyage! 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.
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This is Why Ginkgo Biloba is So Good for Your Brain!
Are you tired of feeling scattered and forgetful? If you’re looking for a brain superfood to help boost your focus and memory, we’ve got the natural nutrient you need. Say goodbye to cognitive confusion and hello to sharper thinking with ginkgo biloba! What Is Ginkgo Biloba? Ginkgo biloba is a powerful herb that’s best known for its capacity to improve circulation, slow down the aging process, and enhance memory and concentration. Ginkgo’s unique combination of antioxidants, blood vessel protectants, and free radical-scavenging properties help shield the brain from toxins while supporting overall mental sharpness. Origins of Ginkgo Biloba Ginkgo biloba is the most ancient living tree on Earth. The tree is considered a living fossil because it’s the only surviving species from the Ginkgophyta division that thrived during prehistoric times. Ginkgo biloba was first discovered in China over 2000 years ago, where it was used in traditional Chinese medicine for various ailments. Due to its therapeutic properties, it gradually spread to other parts of Asia and Europe. In ancient China, ginkgo leaves were primarily used for their medicinal value. They were believed to have anti-inflammatory properties and were often used for respiratory problems. Also, the seeds of this tree were roasted or boiled and consumed as a digestive aid. In the 18th century, Western countries started taking an interest in ginkgo leaves when they learned about its potential health benefits from Chinese physicians. It wasn’t until much later, when scientists started conducting experiments on this plant, that they discovered its connection with brain health. The first ginkgo biloba leaf extract was developed by a German company in 1965. Researchers found that the extract could improve blood flow, making it helpful in treating circulatory issues such as poor memory and concentration. Since then, numerous studies have been conducted on ginkgo biloba’s effects on brain function and overall cognitive performance. One study found that ginkgo biloba extract can help improve memory and concentration in healthy individuals. Today, ginkgo biloba is widely recognized as a brain superfood due to its ability to support cognitive function. It’s commonly used as a natural supplement to help boost memory, focus, and mental clarity. Its popularity continues to grow as more people realize the potential benefits of this ancient plant for their brain health. Ginkgo Biloba and Memory One of the key components of ginkgo biloba is its high concentration of flavonoids and terpenoids. These are powerful antioxidants that help protect against damage from free radicals in the body. Free radicals are unstable molecules that can cause oxidative stress and potentially harm brain cells, leading to memory loss and decreased mental performance. Ginkgo biloba extract helps enhance blood flow to the brain by dilating blood vessels and inhibiting platelet aggregation, which improves circulation. This allows for better delivery of nutrients and oxygen to brain cells, promoting optimal brain function. Another benefit of this herb is that it increases levels of neurotransmitters such as serotonin, dopamine, and norepinephrine in the brain. These chemicals play crucial roles in regulating mood, motivation, attention span, and learning abilities. By increasing their availability, ginkgo biloba helps regulate these important functions, which are essential for memory formation and retention. Top Benefits of Ginkgo Biloba for Your Brain [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Supports Cognitive Function One of the primary benefits of ginkgo biloba is its ability to support cognitive function. The active compounds in ginkgo promote better blood flow to the brain, leading to increased oxygen and nutrient delivery. This helps with neural communication and can help boost memory, concentration, and overall mental performance. Neuroprotective Properties The brain is prone to oxidative stress caused by free radicals, which can lead to cell damage and neurodegenerative issues. Ginkgo is recognized for its antioxidant properties that help combat these harmful molecules and protect neurons from damage, thereby promoting long-term brain health. Promotes Better Blood Circulation As mentioned earlier, ginkgo promotes better blood flow to the brain. This is crucial for maintaining optimal brain function as it ensures a steady supply of essential nutrients and oxygen necessary for the growth and repair of healthy cells. Improved blood circulation also can alleviate symptoms related to poor circulation such as dizziness or headaches. Balances Mood Issues Studies have shown that taking ginkgo supplements may help balance symptoms associated with mood by increasing levels of certain neurotransmitters in the brain responsible for regulating mood (such as serotonin). Anti-inflammatory Effects Severe inflammation can negatively impact overall health but has particularly noticeable effects on the brain, leading to age-related cognitive decline as well as neurodegenerative issues. Ginkgo may help reduce inflammation in the brain and protect against these conditions, promoting better brain health. [/wc_box] Some of the Best Ways to Get Ginkgo Biloba Into Your Diet If you’re looking to support your memory and focus with ginkgo biloba, here are some of the best ways to work it into your diet. 1. Supplements The most popular way to consume ginkgo biloba is in supplement form. This allows for easy and precise dosage, making it convenient for daily use. When choosing a memory supplement, make sure to check the label and choose one that contains standardized ginkgo extract. This means that the product has gone through a process to ensure consistent levels of active ingredients. Check out BrainMD's Brain & Memory Power Boost which the perfect dosage of ginkgo biloba for sharpening your memory and improving cognition. 2. Tea A simple way to consume ginkgo biloba is by brewing it into a tea. Simply add 1-2 teaspoons of dried ginkgo leaves into hot water and let it steep for 5-10 minutes before straining. You can also add other herbs or natural sweeteners to enhance the taste. 3. Food Additive Another effective way to incorporate ginkgo biloba into your diet is by adding it to your foods. You can sprinkle crushed, dried ginkgo leaves onto salads or use them in sauces, dressings, or dips. 4. Herbal Blends Since ginkgo biloba pairs well with other herbs, like Rhodiola rosea, you can find pre-made herbal blends that contain these herbs along with gingko for maximum brain-boosting benefits. Pro Tips for Consuming Ginkgo Biloba No matter which of the above methods you choose, it’s essential to follow the recommended dosages and consult with a healthcare professional before adding ginkgo biloba to your wellness routine, especially if you’re taking blood thinners or anti-coagulant medications. For maximum benefits, consistency is key. It’s best to consume ginkgo biloba regularly. This will help build up the herb’s effects in your body and allow you to experience its full potential. It’s important to note that ginkgo biloba may take some time to show its effects. While some people may experience immediate results, others may need a few weeks of consistent use before noticing any changes. Patience is crucial when incorporating this herb into your daily routine. Ginkgo Biloba Benefits for the Brain Taking ginkgo biloba as a supplement can provide various benefits for overall brain health. From supporting memory and focus to reducing mood issues, this natural superfood is an excellent addition to any wellness routine. Adding ginkgo biloba to your diet can be a simple yet effective way to support your memory and focus for better overall mental performance. Be sure to consult with your healthcare provider before incorporating ginkgo biloba into your daily regimen. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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The Impact of Nutrition on Childhood Brain Development: Building Healthy Habits Early
As children are growing, their brains are growing, too. A full 90% of brain development occurs by age 5, but the process actually continues into adulthood, until their mid- to late 20s. And the habits that they establish at a very young age can set them up for a lifetime of success—or a lifetime of struggle. By the time my daughter, Chloe, was 2 years old, I was teaching her how to make brain-healthy choices, and proper nutrition was a big part of that. To ensure our kids grow up their healthiest, we must avoid the standard American diet that, unfortunately, they’re exposed to every day. We should also be modeling healthy behaviors for them, so they can learn by example and eventually make their own healthy choices by default. 5 Best Foods for Child Brain Development I know that enticing kids to eat healthier can sometimes feel like an uphill battle. But when we choose foods that are tasty and good for them, everyone’s a winner. Here are several key ingredients—all nutritious and delicious—that I recommend for promoting healthy childhood brain and body development, plus easy ways to incorporate them into kid-friendly (and mom-approved) meals. 1. Eggs Eggs are a real lifesaver for busy moms, because they’re so easy to prepare and pack for on-the-go eating. But brain-wise, they optimize acetylcholine, a neurotransmitter that’s important for learning, memory, and association. A lack of acetylcholine can lead to a decline in cognitive function and difficulty learning. Egg yolks are also a top-notch source of vitamin D and rich in protein. They contain lutein, an antioxidant, to help fight inflammation in the body. While low in calories, eggs are also chock-full of two amino acids—tryptophan and tyrosine—that have antioxidant properties. Make sure you choose cage-free, organic, DHA-enriched eggs from vegetarian-fed chickens. Egg Recipe Ideas: For maximum simplicity, make a dozen hard-boiled eggs at the beginning of the week so they’re easy to eat as a snack or slice up for salads. I also love egg salad wraps, made with a coconut wrap instead of traditional white flour tortillas. But eggs are so versatile, the options are endless—they’re also great simply cooked in a pan for breakfast or anytime. 2. Healthy Fats While everyone should avoid fried fats and trans fats, healthy fats are a necessary component to promote brain health, heart health, and total-body health. That’s because the body uses these fats to support optimal brain function, store energy, build healthy cells, prevent oxidative damage and degenerative nerve disorders, and manufacture hormones. Fat also helps kids feel full and satisfied after a meal. It’s required for the body to absorb and store certain vitamins, minerals, and nutrients—so, when your kids take nutritional supplements, serve them with a meal containing a little healthy fat. Incorporating omega-3 fatty acids into their diet can help support muscle growth, too. Recipe ideas: Reach for nuts and seeds, like almonds, walnuts, almond or cashew butter (not peanut butter), and sunflower or pumpkin seeds. You can also add these to a delicious homemade trail mix—perfect for snacking on the go. Use oils sparingly and choose wisely: Olive oil is great raw (such as in salad dressings), but for cooking, try coconut oil, grapeseed oil, or macadamia nut oil. And don’t forget avocados. Use them in guacamole for dipping vegetables, in smoothies, and in salads. They’re also the base for my Amazing Avocado Gelato, which kids always love. 3. Low-glycemic Fruits Fruits such as apples and berries contain soluble fiber, which provides “food” (prebiotics) to the friendly health-boosting bacteria in your gut. This improves digestive health, and we now know that gut health can influence the health of the entire body. These friendly bacteria are responsible for making certain vitamins, such as vitamin K and some B vitamins, and boosting immunity. A lot of fruits are high in sugar, so choose low-glycemic fruits and don’t overdo them. Overall, my favorite fruit choices are organic strawberries, blueberries, raspberries, and blackberries. These have less of an impact on blood sugar, and more nutritional value, than starchy or high-sugar fruits, like pineapples. Berries also have special brain-health benefits—like little Pac-Men, they actually help to clean up debris in the brain through a process called autophagy. Organic apples and cherries are healthy choices, too. Healthy Fruit Recipe Ideas: Muddle berries and fresh mint at the bottom of a glass, then pour sparkling water on top for a refreshing summertime drink. Add any kind of berries to morning smoothies. Or top healthy breakfasts like grain-free and gluten-free muffins or French toast with fresh berries for a flavorful, juicy treat. One word of warning: Avoid packaged fruit juices—they’re notorious sugar bombs and offer none of the fiber you find in whole fruits. 4. Cacao Kids love chocolate, but we want to steer them away from mass-produced, ultra-processed candy bars and instead toward the wonders of raw chocolate, cacao. Researchers have found that raw cacao has a multitude of benefits, including for the brain. They’ve linked chocolate and cacao to improvements in blood pressure and increased blood flow through the arteries, which benefit both the heart and the brain. Cacao has also been associated with a boost in mood and brainpower, as one study’s participants were found to perform better on mental tests a few hours after eating dark chocolate. Cacao has other positives, too, like possibly reducing risk for diseases like cancer and diabetes, as well as helping prevent stroke and heart attacks. While our children aren’t usually at risk for such conditions, starting healthy eating habits early will help prevent inflammation and disease later in life. And cacao has more inflammation-fighting power than both blueberries and green tea, thanks to its antioxidants known as flavanols. Cacao Recipe Ideas: Add cacao powder to smoothies or caffeine-free iced tea. You can even sneak raw cacao powder into a hearty turkey-based chili for dinner, which creates delicious leftovers for the next day’s school lunch. And cacao is a natural choice for homemade puddings made with avocado or chia seeds. When shopping for packaged dark chocolate, choose a type that’s sugar-free and dairy-free for maximum health benefits. 5. Lean Meats We want to ensure our kids consume enough quality protein from sources in addition to eggs. Studies have reported that too little protein in early life can result in a smaller brain size, with reduced RNA and DNA content, fewer neurons, simpler dendritic and synaptic architecture, and reduced concentrations of neurotransmitters and growth factors. Protein supports both mental sharpness and physical stamina. (Just make sure to balance out the protein with plenty of fresh veggies.) Getting enough lean protein can even improve mood, because protein-rich foods, such as seafood, poultry, and other lean meats, all help boost dopamine. Insufficient dopamine is associated with attention deficit disorder (ADD), lack of focus, and low motivation. Lean Meat Recipe Ideas: Try grilled chicken breast in salads and as a main course. As a kid, Chloe loved my chicken wings, which make great leftovers, too. For seafood, smoked wild salmon is great for a sit-down meal, but on the go, try canned wild salmon packaged in a pop-top container. Or try pre-cooked wild shrimp. (Both salmon and shrimp contain acetylcholine, the cognition-boosting neurotransmitter in eggs.) And grass-fed, nitrate-free jerky is another great on-the-go snack. Better Brain Development Through Diet While it’s important to follow a healthy diet at any age, it’s crucial for children. Their optimal development requires consuming a range of nutrients that support the brain and body as it grows and matures into adolescence and eventually adulthood. By giving them the tools to succeed through proper nutrition, parents can start establishing their healthy habits early on—ultimately making a lifelong impact in their health and happiness.
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