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10 of the Best Ways to Support a Healthy Spine
How many hours a day do you sit? How often do you slouch in a chair or sofa? How long have you had pain in your back? Standard health checks may include your eyes (optometrist), teeth (dentist), skin (dermatologist), heart (cardiologist), or overall physical health (general practitioner). But how often do you consider your spine? Have you ever had chiropractic care, and if so, when was your last adjustment? If you’re experiencing back pain, it might be related to issues with your spine. In fact, many health problems may be traced to the spine since each region of the spine is linked to different organs or body systems. 5 Spine Regions The spine – or spinal column – is divided into five regions (from top to bottom): cervical, thoracic, lumbar, sacrum and coccyx. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Cervical This is structurally linked to the skull, neck, brain, mouth, and jaw. It protects the spinal cord as it emerges from the skull and supports the head’s movements. Thoracic This area of the spine is closely associated with the heart and lungs and provides support to the rib cage. Lumbar This area of the spine is associated with the abdominal organs and the lower back. It also supports the upper spine. Sacrum The sacrum is where the spinal column tapers off. It’s structurally associated with the pelvis, buttocks, feet, and sciatic nerve. Coccyx Also known as the tailbone, the coccyx is linked to the pelvis. It also helps with balance and stability when walking or running. Both the sacrum and coccyx contain nerve roots that innervate the lower body. [/wc_box] Spine Facts The average adult spine consists of 33 vertebrae (bones that protect the nervous tissues of the spinal cord). It also has connections with over a hundred muscles, which is why it’s so flexible. The spinal column is the body’s main structure enabling its upright posture. When healthy, it’s a strong framework that includes nerves, joints, bones, ligaments, muscles, and tendons. The spinal cord is the main route for nerve fibers that send and receive messages to and from the brain for all functions in the body. The spine actually has a structural type of memory…its posture changes as it grows accustomed to how you stand and sit. That’s why undoing bad posture can be so difficult. The good news is that the spine can “remember” good posture, as well. Aside from the common cold, back pain is the number one reason people visit their doctor. It’s also the leading reason why people miss work. Most back pain is concentrated in the lower back. It’s estimated that 80% of people in the U.S. will experience back pain¹ at some point in their lives. It’s important to establish healthy habits that can protect your spine and help you maintain good posture. Here are just a few… Top 10 Tips for Supporting a Healthy Spine & Relieving Back Pain 1. Reduce Sitting Time Over time, sitting at a desk (for work or school) may damage your spine…and ruin your posture. Prolonged sitting also can lower metabolic rate and increase the risk of blood pressure and weight issues. Set a timer to remind you to take a break. It’s recommended that you stand for at least one minute every hour. Also, avoid sitting in the same position for more than 30 minutes. 2. Supportive Footwear One of the best things you can do for the health of your spine is to wear comfortable, and supportive footwear. This is especially true if you frequently walk or jog. Be sure the back of your foot is snug in the heel, but not too tight. For women, avoid wearing high heels, which can put added stress on the spine. 3. Exercise Your Core The muscles in your abdomen (“abs”) and back are crucial to spine support. For many people, these muscles are weak and must be strengthened with exercise. Exercises that strengthen your core, neck, and back muscle groups will improve your spine health. Doing daily stretches can help keep your vertebral discs flexible, lubricate your spinal and other joints, strengthen your muscles, and increase your overall flexibility. Also, many people enjoy yoga or other workout routines that involve stretching and movement. 4. Posture-promoting Chair Sadly, many desk chairs don’t properly support the spine. This is especially true of older chairs that have worn padding or lean to one side. Invest in a desk chair that’s ergonomically suited for your body. 5. Stretch Your Hamstrings If your hamstring muscles are tight, your lower back and sacroiliac joints might experience increased pain. It’s a good idea to stretch your hamstrings if you’ve been sitting for an extended period or if you’re preparing to engage in physical activity. Here are a few effective hamstring stretches² you can try. 6. Proper Lifting Have you ever pulled a muscle or thrown out your back while lifting something? Maybe it wasn’t even a large or heavy object that caused the pain in your back. Maybe it was the way you lifted it. There are correct and potentially injurious ways to lift something. Rather than bending over, keep your back straight and bend your knees; then, lift with your legs, not your back. This should reduce the strain on your back and help prevent a serious back injury. Wearing a back brace is a good idea if you’re moving many heavy items. For large objects like couches or other pieces of furniture, be sure to enlist the help of others to do a team lift rather than a DIY approach that can lead to injury. 7. Get Restorative Sleep Pain is a leading cause of sleeplessness. Inadequate sleep may prevent the body from properly healing, which may make back pain worse. For proper spine support, sleep on a medium-firm mattress and place a pillow between your legs when sleeping on your side. This will help keep your hips aligned with the rest of your body. If you have difficulty falling asleep due to back pain, or any other reason, consider taking a natural sleep aid to ease you into a restful night’s sleep. 8. Release Your Endorphins Endorphins are feel-good chemicals that the body produces. Endorphins can help block pain signals from registering in your brain. Acupuncture performed by a trained practitioner can release pleasant feeling endorphins and help with lower back pain.³ Aerobic exercise, meditation, deep breathing, and massage therapy also have been shown to increase endorphin levels in the body. A massage can loosen tight muscles, increase blood flow, and boost feelings of calm and well-being. 9. Stand Up Many people use a standing desk, which can help maintain good posture and blood flow. It also helps prevent the slouching and spine alignment issues that can come from excessive sitting. Another way to maintain good posture while working or studying is to get a treadmill desk. Walking at a very slow pace while you write or reply to emails can improve your focus and energy. Caveat: standing too long (especially in one position) can put a strain on the lower back, joints, and feet, so take occasional breaks from standing. 10. Spine-friendly Nutrients The spine is living tissue composed of a variety of cell types that require all the vitamins, essential minerals, and other nutrients the other organs need. Some details on nutrients and your spine: [wc_box color="secondary" text_align="left" margin_top="" margin_bottom="" class=""] Vitamin C One of vitamin C’s many benefits is that it’s essential for making collagen, which is fundamental to the structure of the discs as well as the connective tissue matrix that forms bone. Vitamin D The body uses this vitamin to make a hormone that controls calcium absorption and its utilization to make bone as well as for maintaining muscle health. Vitamin K This vitamin helps ensure calcium is directed into bone and not into arteries and other soft tissues where it can cause damage. Calcium This mineral makes up the bulk of bone, and is needed for nerve transmission and muscle function. Magnesium Also essential for making strong bones, magnesium helps balance calcium in your body. It also helps protect against muscle spasms, which can make a minor spinal posture problem much worse. Iron This essential mineral is vital to the health of all our tissues. Iron is vital for the delivery of oxygen via hemoglobin, and for myoglobin, an oxygen-binding protein found in muscles. Omega-3 Fatty Acids Omega-3 EPA and DHA help maintain a healthy anti-inflammatory balance in the living bone tissue and nerves and muscles associated with the spine. Phosphorus This essential mineral works with calcium to form bone. It’s also needed to make energy. Vitamin A A vitamin crucial for forming and repairing all our tissues. B Vitamins The B vitamins, including folate and vitamin B12, are all important for bone, nerve, and muscle function. [/wc_box] Keep A Healthy Spine in Mind The spine provides the framework for your entire body and is connected to every vital system in your body. Keeping your spine strong, aligned, and free of blockages is important not only for your posture but for your overall health and well-being. If you’ve been experiencing back pain, seriously consider seeing a trained chiropractor or orthopedist. A chiropractor can help correct spinal misalignments, which in turn may help relieve other bodily issues resulting from misaligned muscle and nerve groups connected to the spine. If you’ve never been to a chiropractor, or if it’s been a while since you’ve had an adjustment, consider making an appointment to have a chiropractor take a look at your spine. Back pain can be resolved or lessened by using the resources available to you, including the self-help techniques we’ve listed above. If you want to have a healthy spine, today and throughout your life, it's a good idea to practice these practical tips. We hope you feel a positive difference soon. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: Vällfors, B. (1985). Acute, subacute and chronic low back pain: Clinical symptoms, absenteeism and working environment. Scandinavian Journal of Rehabilitation Medicine. Supplement, 11, 1–98. PMID: 3161177. Sears, B. (2024, June 7). 6 easy hamstring stretches to do at home: Loosen tight hamstring muscles with these simple moves. Verywell Fit. https://www.verywellfit.com/ Trigkilidas, D. (2010). Acupuncture therapy for chronic lower back pain: A systematic review. Annals of the Royal College of Surgeons of England, 92(7), 595–598. https://doi.org/10.1308/003588410X12699663904196
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How Caffeine Effects Your Brain: Truths and Myths
It suddenly seems as though there’s a new coffee shop on every corner, selling highly caffeinated drinks packed with sugar and fat. As a society, we are going from drinking 1-2 cups of coffee a day to 1-2 cups – three or four times a day. It’s the new comfort food, especially in cold weather. In order to make it in today’s fast-paced world, you’ve got to stay focused with plenty of energy – both physical and mental energy. It’s easy to see why your body craves caffeine in the short term, especially if you’re sleep-deprived and feeling down. As energy levels dip because of an overstressed lifestyle, though, have you ever wondered what all that caffeine is doing to your brain? Many people don’t know of an alternative to caffeine. Negative Effects of Caffeine on the Brain Granted, caffeine can lead to temporary increased alertness, and sports medicine research does promote it as an athletic performance enhancer under certain conditions. However, excessive caffeine every day also constricts blood flow to your brain¹ and many other organs. A daily cup of joe probably isn't a problem, but more than 3-4 cups of caffeine, which is metabolized in your hard-working liver, may raise a few issues. Adenosine is a chemical in the brain that causes drowsiness by slowing down nerve cell activity – and it’s the key to understanding caffeine dependence. When we are tired, adenosine triggers the brain to slow down so we will go to sleep and naturally rejuvenate our own brain function. Caffeine blocks the effects of adenosine² by occupying the adenosine receptor sites and preventing the brain from seeing it. So even if you are tired and in need of sleep to revitalize brain chemistry, caffeine tricks the brain into thinking it is wide awake. Additionally, caffeine causes the release of adrenaline from the adrenal glands, putting the body into a stressful fight or flight mode, whereby: Your pupils dilate Your heart beats faster Blood vessels on the skin constrict to slow blood flow from cuts Blood flow increases to working muscles Blood pressure rises Blood flow to the stomach slows Your liver releases sugar into the bloodstream for extra energy Muscles tighten up, ready for action Caffeine also increases dopamine levels in the same way that amphetamines do. Dopamine is a brain neurotransmitter that activates the pleasure centers of the brain. While caffeine's effects are far less than amphetamines, it is a similar process. Long-term Effects of Caffeine: Bad for Your Brain? Excessive caffeine use is associated with serious dehydration (which can harm your body in numerous ways), added stress on your heart, high blood pressure, jitteriness and headaches. Truth is, depending on your own body chemistry, when the effects of the caffeine wear off, you can actually feel fatigued and moody. So, you consume more caffeine to re-energize. Soon enough, you're hooked on the stuff – and it takes more and more to achieve that same feeling. After years of studying brain scans at Amen Clinics, it is clear that reduced cerebral blood flow is the opposite of what you want for optimal brain function. “In fact, decreased cerebral blood flow lowers cognitive function and can exacerbate emotional and mental health problems,” says Dr. Daniel Amen. So, how can you enjoy all-day alertness and productivity without the caffeine jitters? BrainMD is proud to offer its premium, all-natural, all day energy supplement... Focus & Energy BrainMD’s Focus & Energy was designed to promote sharpness, improve mental and physical productivity, and prevent fatigue without lowering blood sugar.* Unlike many other dietary supplements, Focus & Energy provides nutritional and medicinal plant concentrates that are traditionally used as adaptogens and are clinically researched for these benefits.* Focus & Energy is formulated specifically to reinforce the brain and body’s ability to fight fatigue and adapt to stress.* Its 55 milligrams of choline makes a substantial contribution to the recommended intakes.* It contains a potent green tea extract, high in EGCG and other polyphenol antioxidants, chosen specifically to intensify blood flow that enables oxygen and nutrient delivery to the brain.* Focus & Energy also contains three highly concentrated plant adaptogens, renowned for helping brain and body cope with mental or physical stress: Ashwagandha is an Ayurvedic medicinal revered over thousands of years for its mental sharpening benefits.* Modern clinical research reveals it is also superb for coping with stress³ and occasional anxiety.* Rhodiola thrives in the most extreme Siberian climates and is a favorite in the East. This concentrate is doubly standardized and has shown strong anti-stress benefits in clinical trials.* Asian (Panax) ginseng leads all other ginsengs for its almost immediate mental focus benefits.* This concentrate is loaded with 15% brain-active ginsenosides and has been subjected to intensive research, with excellent results.* If you’re looking for a safe, effective, and natural way to support your mental focus while conserving your mental and physical energy, Focus & Energy is an excellent choice.* And unlike the energy rush, you can get from your stimulant of choice (coffee, diet soda, caffeine pills), there’s no dramatic drop in mood and energy with this dietary supplement.* Focus & Energy is safe, natural, and non-habit-forming.* Try it today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Focus & Energy and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Addicott, M. A., Yang, L. L., Peiffer, A. M., Burnett, L. R., Burdette, J. H., Chen, M. Y., Hayasaka, S., Kraft, R. A., Maldjian, J. A., & Laurienti, P. J. (2009). The effect of daily caffeine use on cerebral blood flow: How much caffeine can we tolerate? Human Brain Mapping, 30(10), 3102–3114. https://doi.org/10.1002/hbm.20732 2. Ribeiro, J. A., & Sebastião, A. M. (2010). Caffeine and adenosine. Journal of Alzheimer's Disease, 20(Suppl 1), S3–S15. https://doi.org/10.3233/JAD-2010-1379 3. Baker, C., Kirby, J. B., O'Connor, J., Lindsay, K. G., Hutchins, A., & Harris, M. (2022). The perceived impact of ashwagandha on stress, sleep quality, energy, and mental clarity for college students: Qualitative analysis of a double-blind randomized control trial. Journal of Medicinal Food, 25(12), 1095–1101. https://doi.org/10.1089/jmf.2022.0042
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These Are 11 of the Top Foods High in Magnesium
Most people think of magnesium as a calming mineral – and, in fact, it has calming effects which may counter stress, support sleep, and boost mood. But this hard-working mineral does so much more. Critical to more than 300 biochemical reactions in the body, magnesium is needed to make protein, ensure healthy muscle and nerve function, maintain healthy blood sugar levels, and regulate blood pressure. We need magnesium for the development and structure of our bones, DNA and RNA synthesis, and the production of the important antioxidant glutathione. This important mineral plays a key role in nerve impulse conduction, muscle contraction, and ensuring a healthy heart rhythm. Magnesium is needed for the brain to process information and plays a vital role in memory, learning, and mental alertness. And that’s just the highlights…there’s more! It isn’t an overstatement to say that ensuring ample magnesium is essential to health and longevity. Low Magnesium Among Americans Nutritional surveys clearly show that about half of all Americans are low in this important mineral.¹ The standard American diet – low in nutrient-dense whole grains, fresh fruits, and vegetables and high in unhealthy fats, sugars, processed foods, and refined carbohydrates – is a major factor in magnesium deficiency. Here’s the good news: it’s an easy fix. For most people (unless you have a medical condition that disrupts magnesium absorption), consuming a diet filled with magnesium-rich foods can help solve the problem. Even better, if you aim to consume foods high in magnesium every day, you’ll be doing a lot for your overall health too as these foods typically have loads of other nutrients. It’s truly a win-win proposition. 11 of the Best Foods High in Magnesium Here’s a list of some of the foods most abundant in magnesium to get you started. 1. Hemp Seeds You get a lot of magnesium bang for your buck with hulled hemp seeds. Just a handful (1 ounce) delivers almost 200 mg of magnesium – that’s about half your daily requirement of the mineral. In fact, most seeds are good sources of magnesium – especially pumpkin seeds, ground flax seeds, sesame seeds, and chia seeds. Add them to salads, in a smoothie, or sprinkle them on avocado toast. 2. Whole Grains Whole grains such as brown rice, oats, quinoa, amaranth, and buckwheat are great sources of magnesium – and they provide a measure of nutrient-rich, satiating, slow-burning (lots of fiber), nutty flavor to any meal. On the higher end, a half-cup of cooked amaranth or quinoa delivers about 60 mg of magnesium; on the lower end, a half-cup of brown rice provides about 43 mg and cooked oats about 32 mg. 3. Dark Leafy Greens Incorporate greens like spinach and Swiss chard – the most magnesium-rich green leafy vegetables – into your meals to boost your magnesium intake. Steam or sauté a cup of spinach or Swiss chard, or add it to a favorite soup, and you’ll be giving your body a boost of about 150 mg of magnesium! 4. Chocolate Here’s a fun one. Enjoy just a 1-ounce piece of dark chocolate (70-80% cocoa, preferably sweetened with stevia or another natural sugar alternative) and you’ll not only get the sweet satisfaction of the chocolate, but about 65 mg of magnesium too. 5. Beans, Lentils, and Peas (Legumes) Where there’s fiber, there’s often magnesium, and such is the case for beans, lentils, and peas.² Enjoy a cup of soybeans (edamame), and you’ll have met over one-third of your daily magnesium needs. Navy, white, and black beans also are rich sources of magnesium with 120 mg per cup. They make a delicious, three-bean chili! Don’t forget lentils and peas. They’re good sources of magnesium too. 6. Non-Fat Plain Yogurt One cup of non-fat yogurt will supply your body with more than 40 mg of magnesium, as well as beneficial bacteria to support your gut health. Add some magnesium-rich fruit, unsweetened cocoa (or your own healthy sweetener), or whole oats for an added boost! 7. Coconut Milk Surprisingly, one cup of unsweetened coconut milk provides roughly 90 mg of magnesium. There are a number of inventive recipes using unsweetened coconut milk. It’s wonderful in curries, soups, and smoothies. Use it instead of whole milk in warm beverages like hot cocoa or try a coconut milk ice cream. 8. Nuts If you want to boost your magnesium intake, go nuts for nuts! A handful of Brazil nuts will give you a quarter of your daily magnesium requirement. Other nuts high in magnesium include cashews, almonds, pine nuts, walnuts, and pecans. 9. Fruit Loaded with vitamins, minerals, antioxidants, and fiber, it’s no surprise that fruit makes the list of foods rich in magnesium. Dried figs are by far the richest with about 100 mg of magnesium per cup. Other high magnesium fruits include avocado, bananas, guava, kiwi fruit, and papaya. 10. Mackerel Holy mackerel! Six ounces of cooked Atlantic mackerel will give you nearly 40% of your daily magnesium requirements. Other seafood loaded with this mineral include oysters, tuna, Alaskan king crab, sardines, and Atlantic cod. An added bonus, these foods provide your body with brain healthy omega-3 fatty acids! 11. Veggies You really can’t go wrong with eating plenty of vegetables in your quest to add more magnesium to your diet. Artichoke, squash (acorn, butternut), broccoli, and potatoes will all give you a good dose of magnesium. Plus, they’re filled with many other phytonutrients, antioxidants, vitamins, minerals, and fiber. Try these high-magnesium foods today and let us know (below) if you notice a difference. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Rosanoff, A., Weaver, C. M., & Rude, R. K. (2012). Suboptimal magnesium status in the United States: Are the health consequences underestimated? Nutrition Reviews, 70(3), 153-164. https://doi.org/10.1111/j.1753-4887.2011.00465.x 2. Mitchell, D. C., Lawrence, F. R., Hartman, T. J., & Curran, J. M. (2009). Consumption of dry beans, peas, and lentils could improve diet quality in the US population. Journal of the American Dietetic Association, 109(5), 909-913. https://doi.org/10.1016/j.jada.2009.02.029
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What Are the Pros and Cons of Western vs. Eastern Medicine?
Many different medical philosophies have been developed and adopted over the centuries. In modern times, two major approaches have emerged – Western and Eastern medicine. Let’s take a closer look at the methodologies, as well as benefits and drawbacks, of Western and Eastern medicine to help determine which is best for you. Western vs. Eastern Medicine Medicine is a broad term that encompasses various disciplines, approaches, and philosophies regarding the treatment of many mental and physical illnesses. While both Western and Eastern medicine aim to improve overall health, their methods and techniques can vary significantly. Here are some of the fundamental aspects of these two systems of medicine... Western Medicine Also known as conventional or allopathic medicine,¹ Western medicine has its roots in ancient Greek medical practices dating back to 460 BC. It focuses on using evidence-based treatments such as pharmaceutical medications and surgical procedures for the treatment of injuries or illnesses. Western medicine is ostensibly based on scientific research and clinical trials to determine the effectiveness of treatments. One of the main principles of Western medicine is identifying the underlying cause of an illness or disease by examining physical symptoms. Physicians rely heavily on diagnostic tools such as blood tests, x-rays, CT scans, MRIs, etc., to accurately identify the source of the pain or discomfort. Another important aspect of Western medicine is its emphasis on specialized fields such as cardiology (heart), neurology (brain), pulmonology (lungs), gastroenterology (digestive system), etc. When a patient has a complication related to a specific area of the body, a general practitioner can refer them out to a specialist for more intensive or individualized treatment. Eastern Medicine Eastern medicine² was developed in China over five centuries ago. It’s a holistic approach that emphasizes balancing energies within the body and maintaining good physical and mental health. Unlike Western medicine, which focuses solely on treating illnesses after their onset with medication or surgery, Eastern medicine stresses preventative measures like healthy lifestyle choices through diet modifications and exercises like qigong or tai chi. The foundation of Eastern medicines lies in Taoism – an ancient Chinese philosophy that refers to the interconnection and balance between yin (female energy) and yang (male energy). According to Taoism, any disruption in this balance can lead to sickness. Unlike Western medicine’s reliance on modern technology for diagnosis, Eastern medicine relies on traditional methods like pulse reading, tongue inspection, and asking questions about a patient’s overall health and lifestyle. These techniques are believed to provide a more comprehensive understanding of an individual’s overall well-being. One of the most prominent features of Eastern medicine is its use of natural treatments such as herbal medicines, acupuncture, cupping therapy, meditation, and massage. These therapies aim to restore the body’s balance by stimulating its self-healing abilities. Although Western and Eastern medicine have different origins and principles, they both seek to improve the physical and mental well-being of their patients. However, their approaches to health and wellness, treatment methods, and philosophies include many notable contrasts. Western vs. Eastern Medicine: Approaches, Treatments & Philosophies Approach to Wellness Western medicine is reductionist – it breaks the body down into smaller parts or systems and focuses on treating specific issues. This means Western medicine primarily addresses the symptoms rather than the root cause of a problem. While this approach can be effective in treating common illnesses or injuries, and perhaps even serious conditions, it tends to be less focused on prevention. On the other hand, Eastern medicine sees health as a harmonious balance between mind, body, and spirit. Illnesses are seen as disruptions to this balance caused by external factors like stress or poor diet. The goal of Eastern medicine is to restore balance and harmony within the body using a holistic approach. Treatment Methods While Western medicine often relies on pharmaceutical drugs and surgery for treatment, in recent years there’s been a shift toward natural treatments such as physical therapy, chiropractic care, and massage therapy to compliment traditional treatments. In contrast, Eastern medicine utilizes natural treatments, such as herbal medicines, to stimulate self-healing abilities within the body. Other therapies, like acupuncture, can play a significant role in restoring balance by targeting specific points on the body through which qi (energy) flows. Philosophies While Western medicine aims to treat illnesses using evidence-based treatments, Eastern medicine emphasizes prevention through lifestyle changes and maintaining balance within the body. Western vs. Eastern Medicine: Which Is Better? After comparing the various aspects of Western and Eastern medicine, it’s clear that both have their own strengths and weaknesses. Each approach has its own set of values and principles that guide its practices. There’s no right or wrong answer as it ultimately comes down to personal choice. For some individuals, Western medicine may be preferable due to its scientific basis and advanced technology. The use of pharmaceuticals and medical procedures have been proven effective in treating serious illnesses in emergency situations. The rigorous testing and research conducted on these treatments also provides a sense of assurance for many patients. On the other hand, Eastern medicine focuses more on holistic healing by addressing the root cause rather than the symptom. Its emphasis on preventive care through lifestyle changes such as diet, exercise, and herbal treatments can be appealing to those seeking a more natural approach to healthcare. Also, Eastern medicine considers emotional well-being an integral part of overall health. When it comes to healthcare, there’s no one-size-fits-all solution. A person’s genetics, cultural background, beliefs, and individual preferences may play a significant role in determining their preferred form of treatment. For instance, someone who grew up in a Western society may feel more comfortable with conventional medicine while someone from an Eastern culture may prefer traditional practices. Ultimately, finding the proper balance between both types of medicine may prove helpful in addressing an individual’s unique needs. In certain situations, a combination of Western and Eastern methods may yield the best results. Which Type of Medicine is Best for You? Since both Western and Eastern medicine have their merits and limits, it’s recommended to consult with your doctor or healthcare professional about what medical approach or treatment is best for you. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Uher, I., Cholewa, J., Kunicki, M., Švedová, M., Cimboláková, I., Kůchelová, Z., Kimáková, T., & Jusková, M. (2020). Allopathic and naturopathic medicine and their objective consideration of congruent pursuit. Evidence-Based Complementary and Alternative Medicine, 2020, 7525713. https://doi.org/10.1155/2020/7525713 2. Lu, D. P., Chen, Y., Xu, L., & Lee, L. M. (2014). Eastern medicine: From nutritional supplements to cancer research. Evidence-Based Complementary and Alternative Medicine, 2014, 817126. https://doi.org/10.1155/2014/817126
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Why Experts Say You Should Take Vitamin C, Vitamin D3 and Zinc
While the warmer months promote the proliferation of bugs (insects), the colder months can encourage the spread of other kinds of bugs (colds/flus/viruses). Though there’s no surefire way to avoid getting sick, enhancing your immune system is a smart place to start. Vitamins, essential minerals, and other nutrients are needed by the immune system to help protect your body from billions of potentially harmful bacteria, viruses, and other germs. Some home remedies that support healthy immunity include such staples as garlic, ginger, and echinacea. But these aren’t essential for the immune system to work. Recent research¹ has underscored the potential synergetic effects of essential nutrients – such as vitamin C, vitamin D3 and zinc – in supporting the immune system. Let’s take a closer look at the benefits of this potent vitamin/mineral trio. Why Experts Say You Should Take Vitamin C, Vitamin D3 and Zinc for Immunity Vitamin C Vitamin C (ascorbic acid) is essential for human life. Many enzymes in our brain and body need vitamin C to do their jobs. Since the body can’t make vitamin C, we must get it from our diet. U.S. Govt surveys indicate a substantial percentage of Americans aren’t getting adequate amounts of vitamin C. Vitamin C is the best-studied and understood antioxidant: a substance that readily donates electrons to neutralize potentially damaging oxidative “free radicals.” As our cells use oxygen to make energy, they create oxygen free radicals, which must be tightly controlled or they can destroy DNA, proteins, and other key cell components. As a cornerstone of our natural antioxidant defense system, vitamin C helps to defend against free radicals and the many toxins that can enter the body via the air, water, or foods. Infectious agents also make toxins in the body, against which vitamin C provides an adequate defense. Trouble on the High Cs In centuries past, sailors on long voyages often would run out of fresh food and become malnourished – depleted in vitamins and minerals. Many would develop scurvy, a life-threatening vitamin C deficiency. It’s almost unthinkable that in the land of orange juice and SunnyD, many Americans are deficient in this essential vitamin. Sadly, those beverages often are loaded with sugar (which blocks vitamin C absorption), and many have less vitamin C than you think. Orange juice, for example, may have only 10 milligrams of vitamin C per glass, so you’d have to drink at least 9 glasses of it to get the bare minimum of vitamin C you’d need for that day. Tablet or chewable supplements also can contain sugar (most gummies are loaded with it), and many provide minimal or no vitamin C benefit to the consumer. Vitamin C and Immunity Much of our immune system consists of mobile single cells that circulate with the blood or patrol our tissues looking for hostile invaders. They need high levels of vitamin C to power their movements. Without sufficient C, they’re unable to do their job. Many of the circulating immune cells produce highly toxic free radicals to destroy bacteria, viruses, or other harmful agents. These need to carry high internal levels of C to protect them against accidental self-destruction. The solid tissues of the immune system also need C for optimal function. Recommended Daily Vitamin C Recently, the recommended Daily Value for intake of vitamin C was raised to 90 mg per day. Sugary drinks or foods are unlikely to provide that much functional vitamin C. Unless you have a well-balanced diet rich in citrus fruits you may be at risk of not obtaining sufficient vitamin C. So, how can you ensure that you get enough of this essential nutrient? To protect against vitamin C deficiency and to fuel better brain health, neurotransmitter production, and antioxidant protection, try BrainMD’s Neuro-C Liposomal Vitamin C, which provides 1000 mg of liposomal vitamin C per serving.* Vitamin D Vitamin D primarily has been known for building bones. However, intensive clinical research in recent years established that this is a highly potent vitamin that becomes converted to a hormone essential for overall brain and body health. Optimal vitamin D3 levels can help improve your mood, boost your brain function, and generally improve your well-being. Sometimes referred to as the “sunshine vitamin,” vitamin D3 promotes the actions of serotonin, dopamine, and other key brain neurotransmitters. It also is involved in the healthy regulation of thousands of human genes. And it’s crucial for immunity. After it’s made in the skin as vitamin D3 (cholecalciferol), it becomes converted by the liver and kidney into a “secosteroid” hormone (calcitriol) that has receptors in practically all our tissues. It’s so important to brain function that its receptors are distributed throughout the brain. This powerful hormone regulates not only the brain but the heart, circulation, gut, liver, pancreas, immune system, and other organ systems. Vitamin D3 is critical for a healthy pregnancy. It also plays a critical role in the brain’s early development, its ongoing maintenance, and its functions that underlie healthy mood and basic cognition, such as learning and making memories. The Vitamin D Challenge Getting necessary amounts of vitamin D can be particularly challenging during the winter season – typically from November to March – when there are fewer hours of sunlight and when the sun itself is less intense. This is particularly true if you live in the northern half of the US. Due to colder temperatures and inclement weather, the tendency for many people is to stay inside where it’s warm and hunker down for the winter. However, failure to get enough vitamin D, as well as exercise, can lead to health problems and other mental and physical difficulties. For individuals who struggle with low mood during the winter, the colder months can produce feelings of melancholy and anxiousness. Vitamin D and Immunity Vitamin D receptors are found all over the body, including the immune cells. Research² has shown that vitamin D deficiency or insufficiency contributes to the seasonal nature of cold and flu outbreaks – less sunlight means less vitamin D production in the skin, which is linked to lower immunity and the possibility of more illness. Exciting new research suggests vitamin D3 may help safeguard against difficulties with upper respiratory function.³ Currently there at least 35 randomized controlled clinical trials underway on vitamin D for its respiratory and immune benefits. Avoid Vitamin D3 Deficiency Though definitions of vitamin D deficiency can vary, experts agree that it has nearly reached epidemic status. Analysis of the ongoing national survey data from the US Centers for Disease Control indicate over 95% of Americans may not be getting sufficient vitamin D; of those who took supplements, 65% weren’t getting enough D. Unfortunately, vitamin D deficiencies are becoming more and more common, in part because we’re spending more time indoors due to at-home restrictions. Also, with the current high level of concern about possible skin damage from sun exposure, many people cover up or use so much sunscreen that the sun cannot access their skin to make vitamin D3. Low levels of vitamin D have been associated with low mood and behavioral difficulties in children, and psychological difficulties, such as feelings of anxiety, in adults. Vitamin D supplementation is consistently linked to a higher quality of life and better well-being as we age. Recommended Daily Vitamin D In the US, the current recommended daily dose of vitamin D is 400 IU. However, most experts agree that this is well below the physiological needs of most individuals. Some experts have suggested that all adults take at least 2000 IU of vitamin D daily, but for many people, this daily dose doesn’t raise their vitamin D3 levels into a healthy range. BrainMD’s Vitamin D3 supplement has 5000 IU, which is significantly more than the average vitamin D supplement on the market.* Research shows that increasing the daily intake to 5000 IU per day will help ensure that you get the right amount of absorption so you can feel the benefits long-term.* Zinc This mineral is essential for the functioning of at least 2000 enzymes and other proteins essential for our life processes. Zinc is essential for healthy development of the brain and other organs. All our cells need zinc to maintain the structure of their DNA and the actions of their genes, but also for a diverse array of other essential cell functions. Zinc is crucial for the body’s antioxidant defenses. It’s structurally built into the enzyme superoxide dismutase (SOD), and is essential for the functioning of this enzyme, which is our first line of defense against free radical toxins. This mineral is also urgently needed during pregnancy and for childhood development, sexual maturation, and male fertility. The Missing Zinc Substantial numbers of Americans are at risk for zinc deficiency. In the U.S. and other industrialized countries, the demographic most likely to be zinc deficient is the elderly (up to 1 in 4 of those over age 60). Deficiency of zinc allows oxygen free radicals originating in the mitochondria to threaten our antioxidant defenses, which creates oxidative stress. Zinc deficiency also allows increases in immune system messenger proteins – cytokines – that tend to promote inflammation. Zinc deficiency can be due to inherited mutations, but most often is related to inadequate dietary intake and/or excessive loss from the body. Whatever its origins, zinc deficiency can pose very serious health challenges. Zinc and Mood In the U.S., at least 1 in 5 people experience serious mood problems and at least 1 in 4 experience serious feelings of anxiousness. Results from 6 double-blind randomized, controlled trials suggest supplementing with zinc can improve mood. People with mood problems typically have low blood levels of zinc. Zinc is documented to improve mood in controlled human clinical trials and supplementing with zinc often enhances mood. It’s also important for attention in children. Zinc and Immunity Poor zinc status can cause immune problems in adults, particularly in the elderly, which often can be fixed by zinc supplementation. Older persons with digestive problems that impair their dietary nutrient absorption may avoid zinc deficiency by taking supplemental zinc. In children, zinc deficiency has been linked to problems with the immune functioning of the lower respiratory tract. In a clinical trial, correcting the zinc deficiency with zinc glycinate improved the problem. Recommended Daily Zinc The zinc Tolerable Upper Level (UL) developed by the U.S. government is 40 mg per day for age 19 years and older, and 34 mg per day for ages 14-18 years. If consumed at more than 50 mg per day for a period of weeks, zinc can begin to lower the body’s copper levels. BrainMD’s Neuro Zinc supplies 25 mg of zinc in one capsule. This product isn’t intended for children under age 14, because their UL is set below 25 mg per day. Neuro Zinc is a pure and effective source of zinc.* It’s well absorbed and gentle on the stomach.* [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Daily Immune Essentials When taken together, vitamin C, vitamin D3 and zinc are a potent combination for delivering many health benefits, including immune support: Neuro-C Liposomal Vitamin C – advanced brain and immune defense*[wc_spacing size="15px" class=""][/wc_spacing] Vitamin D3 5000 – highly-potent and pure vitamin D3*[wc_spacing size="15px" class=""][/wc_spacing] Neuro Zinc – a mineral vital for health and survival*[wc_spacing size="15px" class=""][/wc_spacing] [/wc_box] These supplements support each other’s actions to offer maximum immune protection, so add them to your health regimen today!* At BrainMD, we’re dedicated to providing the highest purity nutrients and standardized herbal ingredients to support your immunity 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. Name, J. J., Souza, A. C. R., Vasconcelos, A. R., Prado, P. S., & Pereira, C. P. M. (2020). Zinc, vitamin D and vitamin C: Perspectives for COVID-19 with a focus on physical tissue barrier integrity. Frontiers in Nutrition, 7, 606398. https://doi.org/10.3389/fnut.2020.606398 2. Cannell, J. J., Vieth, R., Umhau, J. C., Holick, M. F., Grant, W. B., Madronich, S., Garland, C. F., & Giovannucci, E. (2006). Epidemic influenza and vitamin D. Epidemiology and Infection, 134(6), 1129–1140. https://doi.org/10.1017/S0950268806007175 3. Kaufman, H. W., Niles, J. K., Kroll, M. H., Bi, C., & Holick, M. F. (2020). SARS-CoV-2 positivity rates associated with circulating 25-hydroxyvitamin D levels. PLOS ONE, 15(9), e0239252. https://doi.org/10.1371/journal.pone.0239252
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These Are Some of the Best Natural Herbs for Energy
In our fast-paced world, many people have tried different ways to increase their energy. When energy levels become depleted, many turn to a quick fix to combat fatigue and boost their energy. Unfortunately, many of the things people do to boost their focus and energy end up backfiring. Let’s look at some of the unhealthy ways people try to increase their energy… Energy Drinks Energy drinks are the fastest-growing segment of the beverage industry, with consumer demand for energy drinks and shots increasing 29.8 percent between 2013 and 2018. While energy shot sales have decreased in recent years, energy drink sales are estimated to earn over 86 billion dollars¹ by 2026. Many people agree that energy drinks are bad for your health (including some who actually consume them). These beverages contain large amounts of caffeine, sugar or artificial sweeteners, and other stimulants, all of which provide a temporary energy boost. Since they often don’t feed into the body’s natural energy processes, the effects of these beverages are typically short-lived and can cause long-term problems for the brain and body. Regularly consuming energy drinks can lead to adverse effects, such as: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Nervousness Headaches Upset stomach Irritability Sleep issues Rapid heartbeat Increased blood Dehydration [/wc_box] Additionally, one study found that just one 16-ounce energy drink can increase norepinephrine² (a stress hormone) by 74% and blood pressure by 6.4% in healthy volunteers. For these, and many other reasons, energy drinks should be avoided at all costs. Caffeine It seems like there’s a coffee shop on every corner. By now, it’s no mystery that these stores sell many highly caffeinated drinks that are packed with sugar and fat. It’s also no mystery that caffeine consumption has increased over the past decades; people have gone from drinking 1-2 cups of coffee a day to double that…or even more. Though coffee has become the new comfort food, especially during the winter months, daily intakes of more than two cups can be overstimulating and potentially detrimental. Excessive Consumption Like many people, you might use caffeine to help you stay focused and give you a boost in physical and mental energy. With the extraordinary stress most are facing today, it’s easy to see why you may crave caffeine, especially if you’re sleep-deprived or feel fatigued. As the pressures of an overstressed lifestyle cause energy levels to decrease, the temptation could be to drink more caffeine to keep your brain stimulated and sharp. Though caffeine can lead to a temporary increase in alertness, excessive caffeine consumption can constrict blood flow to your brain³ and many other organs. While having a daily cup of joe may not cause serious health problems, drinking more than 3-4 caffeinated beverages a day may create issues for your hard-working liver, kidneys, brain, and other organs. Adenosine Adenosine is the key to understanding caffeine dependence. Adenosine is a chemical in the brain that causes drowsiness by slowing down nerve cell activity. When you’re tired, adenosine signals the brain to relax so you can go to sleep. Caffeine blocks the effects of adenosine⁴ by occupying the adenosine receptor sites and preventing the brain from responding to it. So, even if you’re tired and need sleep to rejuvenate your brain, caffeine can trick the brain into thinking it’s wide awake. Adrenaline Caffeine triggers the release of adrenaline, which puts the body into a stressful “fight or flight” mode. This can make your: pupils dilate heart rate increase blood vessels on the skin constrict to slow blood flow from cuts blood flow increase to working muscles blood pressure surge blood flow to the stomach decrease liver release sugar into the bloodstream for extra energy muscles tighten to prepare for action Dopamine Dopamine is a neurotransmitter that activates the pleasure centers of the brain. Caffeine increases dopamine activity in the brain, in the same way that amphetamines do (though caffeine’s effects are far less than that of amphetamines). Aside from caffeine, there are many other unhealthy ways to get a dopamine fix. Anything potentially addicting, like nicotine, alcohol/drugs, or sugar-laden/fat-filled treats, can increase brain dopamine activity and cause compulsive behaviors in your life. These unhealthy ways of getting a quick dopamine boost tend to increase the brain’s demand for dopamine. This can disrupt the brain’s natural function, which can result in insufficient dopamine production and low dopamine system activity in the long-term. Caffeine Dependency Excessive caffeine use is associated with dehydration (which can harm your body in many ways), the added stress on your heart, increased blood pressure, headaches, and jitters. Depending on your body chemistry, when the effects of caffeine wear off, you may feel fatigued or emotionally deflated. This may drive you to consume even more caffeine to get you back to feeling alive and energized. Of course, this can lead to caffeine dependency since it will take more and more caffeine to achieve the same result. Other Unhealthy Stimulants There are many other stimulants that can become habit-forming or harmful to your health. Besides the caffeine from coffee beans, many derived from plants such as coca (leaves), guarana, kava kava, kola, and tobacco (nicotine). Though some of these may be beneficial in small amounts, they can be injurious to your health when taken in large quantities over an extended period. It’s important to remember that just because an energy enhancer comes from a “natural” source doesn’t necessarily mean it’s good for the body Instead of turning to one of these harmful stimulants when your energy is low, try one of these healthy energy-boosters… 8 Herbs & Spices That Provide Natural, Long-lasting Energy 1. Ashwagandha Ashwagandha is a well-known herb that’s been used in an ancient style of medicine called Ayurveda. Originating in India, Ayurveda is a holistic method that blends mind, body, and environment for a completely balanced state of health and well-being. Ashwagandha has such versatile benefits, it’s sometimes called the “Queen of Ayurveda.” The ashwagandha plant is known scientifically as Withania somnifera, as well as Indian ginseng or winter cherry. The word ashwagandha means “smell of the stallion,” which refers to the plant’s natural odor. Somnifera means “sleep-inducing.” The roots, leaves, and stems of the plant have been used for many health benefits, but the root preparations have been most widely employed and most intensively researched. This plant is called an “adaptogen,” meaning it helps the body adapt to stress. The body can react positively to this adaptogenic herb in various ways that support its homeostasis and help it cope with existing challenges, most typically related to stress. Homeostasis is the collective of processes that the body uses to maintain the internal conditions it needs to stay alive. In human clinical trials, ashwagandha root concentrates have shown protection against stress and lowered the stress hormone cortisol; reduced anxiety; promoted memory, mental focus, and sleep quality; lowered food cravings; increased antioxidant defenses; improved thyroid, circulatory, bone marrow, and joint function; accelerated muscle recovery and strengthening, and supported healthy sex drive. The roots and leaves can be used in teas and the powdered form can be used in recipes. However, commercial ashwagandha ingredients vary considerably in quality, and adulteration can occur. Be sure to use ashwagandha that’s been carefully standardized for its content of active substances, to ensure its benefits are predictable every time you take it. 2. Cayenne Spicy foods are often eaten in warm climates as they promote sweating, which has a cooling effect on the body. But this versatile spice also can warm you up in the colder months. Cayenne contains a phytochemical called capsaicin, which gives cayenne its spicy flavor and helps turn up the heat in your body. Capsaicin digests slowly and increases gastric blood flow, which benefits your gut. Jalapeños and ultra-spicy habaneros also contain capsaicin. Capsaicin supports healthy blood flow to tissues by stimulating the release of nitric oxide, which helps to expand your blood vessels. This allows for greater blood flow and increased energy. 3. Cinnamon Cinnamon provides a treasure trove of health benefits and includes anti-inflammatory and antimicrobial properties. Additionally, cinnamon promotes healthy blood sugar levels, which enable the brain to maintain healthy mood and mental sharpness throughout the day. Cinnamon traditionally has been considered a warming spice, and animal studies suggest it may have such “thermogenic” properties. Human studies are needed to confirm whether cinnamon can warm your body while boosting your brain function. 4. Ginkgo Biloba Ginkgo biloba is an ancient tree that’s often referred to as a living fossil. This tree is extremely hardy, resistant to pests, can reach 100 feet in height, and can live for over a century. Ginkgo has been used in traditional medicine for thousands of years. The leaves of ginkgo yield several flavanols which, together with beneficial terpenes from the leaves, are made into a standardized dietary supplement ingredient. Standardized extracts prepared from the leaf have existed for over 50 years and are used worldwide for a diverse range of health benefits. This intensively researched plant extract is crucial for optimal brain function. It has a range of powerful antioxidant substances most studied for their capacity to improve blood flow, protect the tissues, promote healthy aging, and enhance memory and concentration. Ginkgo biloba’s unique combination of antioxidants and blood vessel protectants also helps the brain defend against toxins while promoting overall mental sharpness. 5. Ginseng One of the most popular categories of medicinal plants in the world, the ginsengs are grown mainly for their roots. Ginseng roots naturally contain a diverse assortment of beneficial ginsenosides, polysaccharides, peptides, alkaloids, and phenolics that work together for improving focus, sharpening memory, and supporting overall well-being, particularly when under stress. Panax ginseng, also known as Korean or Asian ginseng, is a potent adaptogen. It’s the best-studied of the ginsengs and leads all other ginsengs for its almost immediate mental focus benefits. Panax ginseng also promotes the release of nitric oxide, a small molecule that the body normally produces as a messenger to open blood vessels and consequently improve blood flow to the brain. 6. Green Tea A staple in many Asian cultures, green tea is made (without fermentation) from leaves of the Camellia sinensis plant. It contains high concentrations of catechins and other polyphenols, substances with very powerful antioxidant properties that are also adaptogenic. The green tea polyphenols support healthy blood pressure levels and promote blood flow to the brain. Green tea’s antioxidant benefits help the body maintain a net positive antioxidant reserve against attack from external toxic agents, including free radicals produced by our own cells. In addition to green tea’s powerful circulatory benefits, it also helps reduce stress, improve intestinal bacterial balance, and assist the body with burning carbohydrates and fat to make energy. In some studies, drinking green tea has been shown to potentially decrease the risk for memory problems, and in populations that consume a lot of it, may help curb cognitive decline. Green tea also naturally contains l-theanine, which can enhance mental focus yet has a calming effect without making you sleepy. Green tea only has half the amount of caffeine compared to coffee. Always brew fresh leaves – powdered drinks will not provide brain health benefits. 7. Peppermint Peppermint (Mentha species) is an herb from the mint family. It is native to Asia and Europe and has been used for thousands of years for its health benefits and pleasant taste. Traditionally, it was prized as a digestive health aid, a value now confirmed by clinical research. Peppermint has distinct aromatic properties. Whether eaten, chewed, or smelled, peppermint can increase both alertness and memory, while improving reasoning and problem-solving skills. According to one study,⁵ just the scent of peppermint essential oil can improve alertness and calmness. Many foods and beverages use peppermint. Some are healthy, such as peppermint tea and fresh mint leaves on a salad, while others are unhealthy, such as sugar-laden peppermint ice cream and peppermint candies. Peppermint essential oil can be used in a diffuser to help freshen up a room. 8. Rhodiola Rhodiola rosea is one of the most potent adaptogens. It has been extensively studied and has been shown to counter fatigue related to stress, sharpen attention, and increase overall mental capacity. Rhodiola is fast-acting and has strong antioxidant properties to fight free radicals. It has been found to have a beneficial effect on mood and its anti-stress effects can help reduce anxiousness. Rhodiola can help improve physical and mental performance. It helps increase the availability of energy during the day and promotes restful sleep at night. Herbs for Energy These are just a few of the natural ways you can increase your focus and overall cognition. For better mood, short-term memory, and mental clarity, begin adding these herbs and spices to your diet. You can introduce them one at a time or pick up all of them during your next visit to the grocery store. Be sure to let us know below how they work out for you. At BrainMD, we’re dedicated to providing the highest purity nutrients and standardized herbal ingredients to support your energy, focus, 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: Fontinelle, A. (2022, June 7). The energy drinks industry: Monster, Red Bull, and Rockstar remain popular with consumers. Investopedia. https://www.investopedia.com/energy-drinks-industry Somers, K. R., & Svatikova, A. (2020). Cardiovascular and autonomic responses to energy drinks—Clinical implications. Journal of Clinical Medicine, 9(2), 431. https://doi.org/10.3390/jcm9020431 Addicott, M. A., Yang, L. L., Peiffer, A. M., Burnett, L. R., Burdette, J. H., Chen, M. Y., Hayasaka, S., Kraft, R. A., Maldjian, J. A., & Laurienti, P. J. (2009). The effect of daily caffeine use on cerebral blood flow: How much caffeine can we tolerate? Human Brain Mapping, 30(10), 3102–3114. https://doi.org/10.1002/hbm.20732 Ribeiro, J. A., & Sebastião, A. M. (2010). Caffeine and adenosine. Journal of Alzheimer's Disease, 20(Suppl 1), S3–S15. https://doi.org/10.3233/JAD-2010-1379 Moss, M., Hewitt, S., Moss, L., & Wesnes, K. (2008). Modulation of cognitive performance and mood by aromas of peppermint and ylang-ylang. International Journal of Neuroscience, 118(1), 59–77. https://doi.org/10.1080/00207450601042094
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Here Are Some of the Best Benefits of Ginger Extract for PMS Symptoms!
Many women seeking support for premenstrual syndrome (PMS) discomfort have turned to natural substances to help reduce the severity that accompanies their monthly cycle. One popular, go-to nutrient is chasteberry, which comes from a shrub native to Central Asia and the Mediterranean. Widely used in Europe for gynecological support, chasteberry may help lessen symptoms associated with PMS by supporting regular menstrual cycles and uterine health. Its use as an herbal supplement in the U.S. for women’s health is relatively new, but its popularity is on the rise. Another natural nutrient that may help reduce the severity of PMS symptoms is ginger. Ginger Basics Ginger is a root that’s widely revered as a food, spice, and medicine in the Ayurveda tradition. It helps improve circulation, is protective for the brain, and is especially sought out for its digestive benefits. Ginger’s warming effect is great for soothing the stomach and combating queasiness. It’s particularly effective in reducing inflammation in the digestive system. Also, some research indicates that ginger may help speed up stomach emptying,¹ relieve upset stomach, and reduce intestinal cramping, bloating, and gas. It also may be an effective way to alleviate headaches. You can add ginger as a spice to your foods or drink ginger tea. Ginger Tea Ginger tea is an effective alternative to an energy drink. Ginger is a mild stimulant, and its spiciness can aid the conversion of food into energy. Ginger tea is rich in antioxidants and nutrients that can give you an energy lift. Ginger and other herbs (peppermint, spearmint, and lemon balm) have been used to soothe digestive issues for hundreds of years. Ginger tea can help settle an upset stomach and ease abdominal discomfort. It has anti-inflammatory properties and is especially helpful for combating nausea. However, if you’re vomiting (as opposed to merely feeling nauseous), you may want to try a cooling tea instead, since ginger can cause a hot or burning sensation when swallowed. Ginger Supplements For those who don’t prefer to eat foods with ginger or drink ginger tea, it’s possible to get the benefits of ginger by taking it in supplement form. One supplement ingredient that has shown great promise in relieving PMS symptoms is Ginfort. Ginfort® – Powerful Ginger Extract Ginfort is a groundbreaking nutrient that may help improve PMS symptoms with consistent use. An exceptionally high-quality, proprietary ginger root extract, Ginfort may help reduce a number of symptoms associated with PMS, including menstrual discomfort.* Ginfort is a highly concentrated ginger root extract that 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. This potent, PMS-relieving nutrient can be found in 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 with… Premenstrual nausea* Premenstrual acne* Premenstrual mood changes* Painful periods* Abdominal/uterine cramping* What the Science Says About Ginfort PMS Relief+ uses the exact ginger extract (Ginfort) at the precise dose that was clinically shown to produce notable relief of PMS symptoms² 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 aches by 95%.* By contrast, other ginger extracts have been shown to help reduce 54% of total PMS severity, 52% reduction of physical symptoms, as well as help alleviate feelings of anxiousness and cravings, as well as behavioral and mood symptoms. When measured against the efficacy levels of other leading PMS supplement brands, the results of taking Ginfort are truly remarkable. Benefits of PMS Relief+ Taking PMS Relief+ 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* PMS Relief+ Ingredients Ginfort is accompanied by clinically-effective doses of other essential nutrients, which are often deficient in reproductive age women. Here are the supporting ingredients in PMS Relief+: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Magnesium is a powerhouse mineral that functions in combination with other minerals to help regulate muscle contraction and relaxation. Vitamin B1 is known for helping the body convert carbohydrates or glucose into ATP for energy. Lesser known is B1’s vital role in muscle contraction and nerve signaling, which may be the mechanism of action for PMS symptom management. Vitamin B6 is an essential nutrient utilized by the body to help regulate the immune and nervous systems. Vitamin D promotes the uptake of calcium, supports immune function, and helps reduce inflammation. Zinc is included for its role in the body’s hormone release, immunological response, and reproductive health. [/wc_box] Benefits of Ginger Extract PMS Relief+ contains 5 ingredients in the exact clinical doses shown to improve PMS symptoms. Formulated with the highest quality ingredients, PMS Relief+ is designed to help reduce the discomfort of premenstrual symptoms. It’s free of dairy, eggs, gluten, sugar, nuts, artificial flavors and colors, and is non-GMO. If you’ve tried, but failed, to find relief from other PMS supplements in the past, give PMS Relief+ a try 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 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. References: 1. Hu, M.-L., Rayner, C. K., Wu, K.-L., Chuah, S.-K., Tai, W.-C., Chou, Y.-P., Chiu, Y.-C., Chiu, K.-W., & Hu, T.-H. (2011). Effect of ginger on gastric motility and symptoms of functional dyspepsia. World Journal of Gastroenterology, 17(1), 105–110. https://doi.org/10.3748/wjg.v17.i1.105 2. Nirvanashetty, S., Panda, S. K., & Jackson Michel, S. (2023). High potency ginger extract reduces menstrual discomfort in healthy participants with recurrent dysmenorrhea linked to hypercontractility of the uterus: A randomized, double-blind, placebo-controlled trial. Open Access Journal of Complementary & Alternative Medicine, 5(1), 594–601. https://doi.org/10.32474/OAJCAM.2023.05.000203
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Balance My Blood Sugar: One of the Best Ways to Avoid Spikes & Cravings!
If you want to take control of your metabolism, you have to start with blood sugar. Period. That might not be what you’ve been told. It certainly wasn’t what I was told when I started in the health and fitness world over 30 years ago. The diet industry—and just about everybody else, including doctors—taught us that metabolism is just about burning fat, and that to lose weight, all you had to do was cut out some calories and spend more time on the Stairmaster. But that was then, and this is now. When I entered the field, almost no one—save for Dr. Atkins and a few other renegade docs—was talking about hormones or blood sugar, just about calories. Sadly, many still take that approach today. But the truth is that at its core, metabolism is about how your body processes and uses calories, not the calories themselves. Calories from sugar are treated quite differently than, say, calories from salmon. Those two kinds of calories produce quite different metabolic results, and, as you can imagine, the ones from sugar do metabolic damage while the ones from salmon do not, even when calorie count is identical. And that metabolic damage almost always starts with out-of-control blood sugar. So it makes good sense that blood sugar regulation would be the foundation of metabolic health. And guess what? It is. The Blood Sugar Roller Coaster Take a look at this chart... To most people, unfortunately, it makes complete sense, because they experience some version of it every day. When blood sugar levels swing too high or too low, the effects ripple across your entire system—fatigue, cravings, weight gain, brain fog, and eventually, even more serious health risks. Why Blood Sugar Balance Matters Have you noticed how many people are wearing Continuous Glucose Monitors these days? Known as CGMs, these blood sugar monitors look like a small white tiddlywink, usually worn on the upper arm. Diabetics use CGMs all the time to monitor their blood sugar and dose their insulin accordingly, but now non-diabetics have discovered them and they’re all over the news. Athletes, high-performance health-conscious individuals, and biohackers trying to live forever are all using them. Why? Because these high-performers understand that keeping blood sugar levels stable and appropriate is extremely important to both their long-term health and their everyday performance. Your body’s ability to regulate blood sugar is critical to energy stability, mental clarity, and long-term metabolic function. When blood sugar is severely imbalanced: You experience energy crashes and constant cravings. Your body struggles to use insulin efficiently, increasing the risk of insulin resistance, which in turn increases the risk of weight gain and prediabetes. Fat storage becomes easier, and weight management becomes harder. In short, uncontrolled blood sugar is the essence of metabolic dysfunction. If you’re not managing blood sugar, everything else falls apart. But what if you could support stable, healthy blood sugar levels naturally? Balance My Blood Sugar Enter BrainMD’s Balance My Blood Sugar, a science-backed supplement designed to help keep your blood sugar in check while optimizing metabolic health. Meet Balance My Blood Sugar: A Smarter Approach Balance My Blood Sugar is a scientifically formulated, elegantly designed blend of natural ingredients that work together to support healthy blood sugar levels, enhance insulin function, and improve glucose metabolism. Unlike generic blood sugar supplements that rely on a single ingredient, Balance My Blood Sugar takes a multi-pathway approach—delivering synergistic compounds that work better together to promote blood sugar stability. How Is Balance My Blood Sugar Different from Smart Metabolic Burn? BrainMD already has a metabolic support supplement, and a very good one at that—Smart Metabolic Burn. So let’s compare. Both Balance My Blood Sugar and Smart Metabolic Burn feature berberine as an ingredient, and it is a powerful ingredient indeed. But Balance My Blood Sugar was specifically formulated to support glucose metabolism, with additional ingredients known to support insulin sensitivity and stable blood sugar levels. Smart Metabolic Burn focuses more on broad metabolic function. Blood sugar control and metabolic function go hand in hand, so the answer to the obvious question is, “Yes! You most certainly can take both at once.” What’s Inside? Key Ingredients & Their Benefits Balance My Blood Sugar isn’t just about one ingredient—it’s about synergy. Here’s what makes it so effective: Berberine – One of the most powerful natural compounds for blood sugar regulation. Research shows it supports insulin sensitivity and glucose metabolism (1). Chromium – An essential trace mineral that plays a key role in carbohydrate metabolism and insulin function (2). Alpha-Lipoic Acid – A potent antioxidant that supports insulin activity and reduces oxidative stress (3). Gymnema Sylvestre – Known as the “sugar destroyer,” it helps reduce sugar cravings and supports glucose control (4). [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] The Power of Berberine Berberine is one of the most well-researched natural compounds for blood sugar support. Found in plants like Berberis and Goldenseal, this alkaloid has been shown to activate AMPK (adenosine monophosphate-activated protein kinase), a key enzyme in regulating energy balance (5). Studies suggest berberine can: Improve insulin sensitivity (6). Enhance glucose metabolism (7). Reduce fasting blood sugar levels (8). This makes berberine an essential ingredient in both Balance My Blood Sugar and Smart Metabolic Burn, though in different formulations to target specific metabolic needs. [/wc_box] Supplements to Lower Blood Sugar Naturally—How Balance My Blood Sugar Fits Into The Picture No supplement can act as a counterweight to bad food, lots of stress, little sleep, and no exercise. But if you’re doing the right stuff in those departments, which I hope you are, then targeted supplementation can be a game-changer—especially when you choose the right product. If you’re looking for supplements to lower blood sugar naturally, Balance My Blood Sugar is designed to be the most effective, research-backed option. Who Should Take Balance My Blood Sugar? Anyone looking for better blood sugar control. Those experiencing energy crashes, sugar cravings, and metabolic slowdowns. Individuals concerned about prediabetes or metabolic health. The Smart Choice for Blood Sugar Health If you care about metabolism, you should care about blood sugar first. Balance My Blood Sugar delivers science-backed, natural support for healthy glucose levels, helping you stay energized, balanced, and metabolically strong. Want to take control of your blood sugar naturally? Balance My Blood Sugar is the smarter way to do it. References: (1) Yin J, Xing H, Ye J. "Efficacy of berberine in patients with type 2 diabetes mellitus." Metabolism. 2008;57(5):712-717. (2) Vincent JB. "Chromium: is it essential, pharmacologically relevant, or toxic?" J Trace Elem Med Biol. 2017;44:69-74. (3) Packer L, Kraemer K, Rimbach G. "Molecular aspects of lipoic acid in the prevention of diabetes complications." Nutrition. 2001;17(10):888-895. (4) Baskaran K, Kizar Ahamath B, Radha Shanmugasundaram K, Shanmugasundaram ER. "Antidiabetic effect of a leaf extract from Gymnema sylvestre in non-insulin-dependent diabetes mellitus patients." J Ethnopharmacol. 1990;30(3):295-300. (5) Turner N, Li JY, Gosby A, et al. "Berberine and its role in chronic disease." Adv Exp Med Biol. 2016;928:27-45. (6) Lee YS, Kim WS, Kim KH, et al. "Berberine, a natural plant product, activates AMP-activated protein kinase with beneficial metabolic effects in diabetic and insulin-resistant states." Diabetes. 2006;55(8):2256-2264. (7) Zhang H, Wei J, Xue R, et al. "Berberine lowers blood glucose in type 2 diabetes mellitus patients through increasing insulin receptor expression." Metabolism. 2010;59(2):285-292. (8) Dong H, Wang N, Zhao L, Lu F. "Berberine in the treatment of type 2 diabetes mellitus: a systemic review and meta-analysis." Evid Based Complement Alternat Med. 2012;2012:591654.
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What You Need to Know About the Importance of Hydration for Your Health
Can you guess what’s the most important nutrient for health, and the one whose absence will be lethal within days? Surprisingly, it isn’t protein, carbohydrates, fat, or even a vitamin or mineral. It’s water. Water Essentials Most of us don’t think of water as an essential nutrient, but indeed it is. Every day, we need ample water from our diet to rehydrate the body fluids that are lost through metabolism, perspiration, breathing, and elimination – which on average, is about 2-3 quarts. Hydrating our bodies is critical for many bodily functions such as preventing overheating, lubricating joints and tissues, maintaining healthy skin, and ensuring healthy digestion and elimination, to name a few. Without proper hydration, we can experience the effects of dehydration (a water deficit in the body), which can range from mild to severe, and even be life-threatening. More common, though, are the effects of suboptimal hydration, which is actually a new area of scienific study. Recent research from 2022¹ found that adults who stay well-hydrated appear to be in better health, experience fewer serious health conditions, and enjoy greater longevity than adults who have suboptimal hydration. The study underscores the importance of aiming for optimal hydration. Giving your body the fluids it needs may be the missing link to feeling your best. The Importance of Hydration Humans are largely made of water – it accounts for roughly 60% of our body weight. Hydration is key for many more areas of health and bodily functions than mentioned above, including the following and more: Transporting nutrients Giving structure to cells and tissues Supporting healthy heart function Athletic performance Weight management Healthy cognition Mood Urinary and kidney function Spinal cord protection Lubricating internal organs Alertness Proper hydration also may play a significant role in both microbiome and immune health as well, emerging research shows. Hydration is truly foundational to health. Optimal Hydration You may be wondering, how much hydration do I need? There’s no exact answer to that as hydration needs vary from person to person, depending on age, climate, activity level, weight, and other factors. That said, here’s what the U.S. National Academies of Sciences, Engineering, and Medicine recommends for food and drink combined: For men: About 3.7 liters or 125 ounces (15.5 cups) For women: About 2.7 liters or 91 ounces (11 cups) However, those figures are for total consumption of fluids from beverages and food. So, a more accurate recommendation for daily fluid only would be 100 ounces or 12.5 cups for men, and 73 ounces or just over 9 cups for women. (The rest would come from food.) If that sounds like a tall order, you aren’t alone. While data is limited, it appears that most U.S. adults aren’t optimally hydrated. Some research indicates that about 17-28% of older adults are severely dehydrated. And a Centers for Disease Control and Prevention (CDC) survey of 3,397 U.S. adults showed that only 22% report drinking 8 or more cups of water a day.² Signs of Dehydration When your body loses or uses more fluids than you take in, and it doesn’t have adequate amounts of water and other fluids to carry out bodily processes and functions, you can become dehydrated. Of course, dehydration most often occurs from not getting enough fluids in your diet. However, there are other causes. For example, you’re more likely to become dehydrated if you’re out in hot weather and/or exercising. Diuretics and some medications can cause dehydration as well. Sometimes severe hydration can occur after an illness that involves high fever, vomiting, or diarrhea. When dehydration is severe, an individual may need IV fluids. A great way to check if you’re dehydrated is to pinch the skin on the back of your hand and pull up. If it falls back slowly when you release the skin, you probably need some fluids. If it drops back quickly, you’re probably okay. Your body will start showing signs the longer you’re dehydrated. Here are some of the most common signs of dehydration: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Feeling thirsty or lightheaded Headache Bad breath Muscle cramps Dry mouth Fever and chills from heat illness Cravings for sweets Fatigue Having dark-colored, strong-smelling urine Constipation Urinating less often than usual Sunken eyes Dry skin Feeling cold Irritability, low mood Confusion Trouble concentrating or remembering Low blood pressure [/wc_box] You may experience some of these even if you’re just mildly dehydrated with as little as a 2% water deficit. So, what can help? Staying hydrated. 4 Simple Tips for Staying Optimally Hydrated Throughout the Day 1. Sip Water Experts say that if you drink all your water at once, it will likely go straight through you. That’s because the water floods your body, decreasing electrolyte levels, which signals to your kidneys to get rid of fluids to maintain a homeostasis. So, it’s better to sip water throughout the day! 2. Enjoy Healthy Beverages All drinks count toward your daily fluid intake, but some are better than others. Avoid sugar-sweetened soda, opting for unsweetened flavored water, mineral water, herbal tea, or even black/green tea or coffee in moderate amounts. (Counter to general belief, black tea and coffee in moderate amounts don’t dehydrate, according to research.)³ Plant/dairy milk and fresh juice (in moderation) are also good options. 3. Eat Water-Rich Foods Eating fruits and vegetables with upwards of 90% water content is almost like drinking water! What’s more, they’re loaded with nutrients and fiber. So enjoy vegetables like lettuces, celery, cucumber, radishes, zucchini, watercress, and tomatoes. Delight in water-rich watermelon, strawberries, grapefruit, and cantaloupe. Don’t forget brothy soups have high water content too. 4. Electrolytes Before/After Exercise It’s really important to stay hydrated when you work out. Drink plenty of water before and after. If you participate in intense exercise, choose an unsweetened water with electrolytes to replace the electrolytes lost through sweat. Athletes who consume large quantities of water can actually overdo it. It’s called exercise-associated hyponatremia and can be life-threatening. It usually happens when athletes drink even if they aren’t thirsty. Importance of Hydration for Health If you tend to be a low water drinker, making healthy hydration a habit may provide some welcome health benefits like better cognition, mood, and energy levels. Give it a try and see how you feel. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: Dmitrieva, N. I., Gagarin, A., Liu, D., Wu, C. O., & Boehm, M. (2023). Middle‑age high normal serum sodium as a risk factor for accelerated biological aging, chronic diseases, and premature mortality. eBioMedicine, 87, 104404. https://doi.org/10.1016/j.ebiom.2022.104404 Goodman, A. B., Blanck, H. M., Sherry, B., Park, S., Nebeling, L., & Yaroch, A. L. (2013). Behaviors and attitudes associated with low drinking water intake among US adults, Food Attitudes and Behaviors Survey, 2007. Preventing Chronic Disease, 10(4), E51. https://doi.org/10.5888/pcd10.120248 Killer, S. C., Blannin, A. K., & Jeukendrup, A. E. (2014). No evidence of dehydration with moderate daily coffee intake: A counterbalanced cross-over study in a free-living population. PLOS ONE, 9(1), e84154. https://doi.org/10.1371/journal.pone.0084154
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What Are the Top Health Benefits and Types of Saunas?
In the fast-paced modern era, stress has become an unwelcome part of our daily lives. But the good news is there are many natural ways to alleviate your worries and promote overall well-being. One of those therapies involves sweating it out in a sauna. Let’s explore how harnessing the healing power of heat can leave you feeling refreshed, revitalized, and ready to take on whatever life throws your way. Origin of Saunas The sauna, a small room or building designed specifically for experiencing heat sessions, has been used for centuries as a form of therapy and relaxation. This ancient practice originated in Finland and has since spread around the world, gaining popularity for its numerous benefits beyond just physical health. The earliest saunas weren’t much more than simple pits dug into the ground with logs placed over them to create a makeshift hut. These structures were primarily used as a place for cleansing and curing illnesses. Over time, saunas evolved into more sophisticated spaces made from stone or wood, with fireplaces or stoves used to heat rocks that would release steam when water was poured over them. Sauna use was widespread in Europe during the Middle Ages, where the practice became a form of bathing. In some cultures, such as Sweden and Russia, saunas were also commonly used for socializing and conducting business meetings. In North America, Native American tribes used sweat lodges, which served a similar function to saunas – promoting physical healing and spiritual cleansing. However, it wasn’t until the 20th century that Scandinavian immigrants brought the traditional Finnish sauna practice to North America. Today, saunas can be found all over the world in various forms – from traditional, wood-fired saunas to modern electric ones found in gyms and spas. The Power of Heat Saunas can be an effective tool for relaxation. Heat can penetrate deep into our bodies, reaching muscle tissues and stimulating blood flow. This increase in circulation can help alleviate pain and tension while promoting overall health and well-being. When we step into a hot sauna room, our body responds by releasing endorphins, also known as “feel-good” hormones, which can help to reduce stress. At the same time, sweating allows us to release built-up tension within muscles, which can help ease any pain or discomfort we may be experiencing. Aside from its effect on stress reduction and pain relief, the powerful heat of a sauna also can improve our skin health. The sweating process helps unclog pores and remove toxins from the body. Also, the increased blood circulation nourishes skin cells, which helps promote healthier skin. Sauna use may have other potential health benefits¹ for the entire body. Here are just a few… 5 of the Best Health Benefits of Saunas 1. Stress Reduction One of the most well-known benefits of saunas is their ability to reduce stress. Due to work pressures, family responsibilities, societal expectations, or other factors, we all face a variety of stressors. However, excessive stress can take a toll on our mental and physical health. The heat generated by a sauna helps to release endorphins, which can help promote relaxation² and elevate mood, while reducing stress and tension. Additionally, the tranquil environment of a sauna allows individuals to disconnect from outside stresses and focus on their own mental and physical state. Regular sauna use may help lower levels of cortisol – one of the main stress hormones. High levels of cortisol in the body can lead to various health issues such mood problems, weight gain, and decreased immune function. Taking 15- to 30-minute sauna sessions at least twice a week can help lower cortisol and potentially reduce the risk factors for the above issues. 2. Improved Circulation The heat from a sauna helps blood vessels dilate, which increases circulation throughout the body. This can have numerous positive effects such as lowering blood pressure and improving muscle recovery time after exercise. Improved circulation also aids in supplying oxygen and nutrients to different parts of the body, which helps promote overall health. 3. Boosted Immunity Regular use of saunas may help strengthen the immune system against illness and infection. Sweating during a sauna session can help eliminate toxins, which can allow the body’s defense systems to function more efficiently. 4. Pain Relief The heat from a sauna can work wonders for those experiencing pain or discomfort due to sore muscles from exercise. Increased circulation assists in providing relief by reducing inflammation and promoting faster healing processes within the affected area. 5. Detoxification Sweating helps the body eliminate toxins, which makes saunas an excellent way to aid in this process. This can help rid your body of harmful substances that build up over time like heavy metals and chemicals absorbed through daily exposure. As you relax comfortably inside a sauna, your sweat glands help release these toxins from your body. Coupled with proper hydration, this can have a significant impact on overall health and wellness. Types of Saunas Let’s take a closer look at the two main types of saunas and their differences. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Traditional Saunas The basic principle behind this type of sauna is to heat up rocks or stones placed over a fire or electric heater until they reach high temperatures (typically between 70-100 degrees Celsius). Water is then poured on these hot stones to produce steam, which increases the humidity levels within the room. The temperature and humidity combination in traditional saunas can create what’s known as “loyly,” the sensation produced when steam contacts the skin. This experience can be incredibly invigorating and may have numerous health benefits such as improved circulation, detoxification, respiratory relief, and stress reduction. Infrared Saunas While traditional saunas use direct heat from sources like fire or electricity, infrared saunas use special heaters to emit infrared heat waves directly into the body without heating up the surrounding air. These heaters generate waves that penetrate deep into the tissues, causing our body temperature to rise from within rather than from outside air. Due to this unique method of producing heat, infrared saunas are able to operate at lower temperatures (around 50-60 degrees Celsius) compared to traditional saunas while still providing similar health benefits such as detoxification, pain relief, improved blood flow, and more relaxed muscles. [/wc_box] Differences Between Traditional and Infrared Saunas The main difference between traditional and infrared saunas lies in the type of heat they use. This leads to a few key distinctions such as the humidity level in the room, the temperature level, and how quickly the room heats up. Traditional saunas produce high levels of humidity due to the water being poured onto hot stones, while infrared saunas have low humidity levels since they don’t use steam. Though traditional saunas can reach higher temperatures, both types are considered safe with proper usage. Another key difference is that traditional saunas typically take longer to heat up (around 30-40 minutes) compared to infrared saunas which only take about 10-15 minutes. Additionally, some people may find it difficult to breathe in a traditional sauna due to the excessive heat and heavy steam, making an infrared sauna a more comfortable option for those with respiratory issues. Both traditional and infrared saunas offer unique experiences with similar benefits for our health and well-being. If you prefer a hotter and more humid environment, a traditional sauna may be the best option. On the other hand, if you want a less intense heat without all the steam, an infrared sauna may be the better choice. Ultimately, it comes down to personal preferences and which type of sauna best suits your needs. Turn Up the Heat For centuries, people have used heat to relax, unwind, and treat various health conditions. From traditional saunas to modern infrared saunas, which are becoming increasingly popular around the world, many are discovering the healing power of heat. Saunas offer potential health benefits that go beyond basic relaxation. From stress reduction to improved immunity and detoxification, incorporating regular sauna sessions into your wellness routine may help contribute to a healthier and happier lifestyle. So, consider taking advantage of the healing power of heat and reap the rewards for both your mind and body. Note: Be sure to speak to your doctor or other healthcare professional before starting sauna therapy. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Laukkanen, J. A., et al. (2018). Cardiovascular and other health benefits of sauna bathing: A review of the evidence. Mayo Clinic Proceedings, 93(8), 1111–1121. https://doi.org/10.1016/j.mayocp.2018.04.030 2. Cernych M, Satas A, Brazaitis M. Post-sauna recovery enhances brain neural network relaxation and improves cognitive economy in oddball tasks. Int J Hyperthermia. 2018;35(1):375–82. doi: 10.1080/02656736.2018.1504992
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These Are 6 of the Best Healthy Breakfast Foods
What you eat first thing in the morning can set the tone for your entire day. Eating healthy breakfast foods may help support cognitive function, mood, blood sugar maintenance, heart health, and quality of life. When people skip breakfast – or worse – eat an unhealthy breakfast high in fats and refined carbohydrates, studies show that their cognition doesn’t work as well¹ and they often come up short on important nutrients. Don’t let that be you! The key is having a healthy breakfast, which means including lean protein sources (salmon, eggs, low-sugar protein powder, etc.), nutrient-dense complex carbohydrates (whole grains, sweet potatoes), healthy fats in the form of nuts, seeds, fruits, and vegetables. Below are some easy, healthy breakfast foods to ensure your first meal of the day works for you, not against you. 6 Healthy Breakfast Foods to Help You Start the Day Off Right! Whole Grain Toast Say goodbye to blood-sugar spiking pastries and donuts that zap your energy and say hello to whole grain toast. High in fiber and complex carbohydrates, whole grain toast digests slowly and doesn’t rapidly raise blood sugar levels. Whole grains are also loaded with B vitamins, minerals, and healthy fats, which help fuel your brain and body. Be sure to choose bread that has no, or very little, added sugar, and/or try a sprouted grain bread for extra fiber and protein. Healthy breakfast on the go: Spread some organic almond butter on whole grain toast with a little sliced banana. Or try some mashed avocado with a little bit of lemon juice squeezed on it with a dash of sea salt or chili flakes. Avocado consumption was associated with better brain function in adults over age 60 in a 2021 nutrition study!² Nuts and Seeds Nuts and seeds are miniature treasure troves of nutrition, loaded with fiber, healthy fats, minerals, vitamins, and antioxidants. At breakfast time, they’re indispensable when enjoyed in moderate amounts. Be sure to consume them! Chia seeds, hemp seed, ground flaxseed, and walnuts are some of the greatest plant sources of anti-inflammatory omega-3 fatty acids, which are the best fats for your brain and the fats that most Americans are sorely deficient in. Any of them make a great addition to homemade granola or on top of oats and cereals. Some other notable nuts are Brazil nuts, which are a great source of selenium. Almond, cashew, and peanut butters make a great spread on toast, or addition to healthy muffins or smoothies. Healthy breakfast on the go: Grab a few Brazil nuts and enjoy them with a banana. Or pick up a nut-based, low-sugar energy bar from the health food store. Plain Greek Yogurt Plain Greek yogurt is a perfect breakfast food because of its high protein content and probiotic cultures. Greek yogurt’s calcium, protein, friendly bacteria, and additional nutrients are excellent for your health. The protein fuels your brain and its probiotics help to support your gut health, which is closely tied to brain health as the gut is lined with millions of neuron cells that communicate with your brain! Be sure to get plain Greek yogurt with no added sugar or a brand that’s sweetened with stevia. Low fat yogurt is recommended by the American Heart Association. It can be enjoyed with fresh fruit, over oats, and in smoothies. Healthy breakfast on the go: Layer plain Greek yogurt in a cup with low-sugar granola, berries, and perhaps a small amount of maple syrup, sprig of cinnamon, and teaspoon of vanilla. Berries Berries – blueberries, raspberries, strawberries, blackberries – with their rich flavonoids and low sugar are particularly good for the brain. Berries help to protect against age-related neurodegenerative health issues, and boost motor and cognitive function, as well as have anti-inflammatory properties. They’re also vasodilators, which is especially good for blood flow. Berry it up! Add them to whole grain pancakes, healthy muffins, on top of oatmeal and dry cereals, in Greek yogurt or a delicious smoothie. (However, if you have blood sugar issues, check with your doctor about your fruit consumption.) Healthy breakfast on the go: Bake healthy blueberry muffins with no refined sugar and grab one to go as you head out the door to enjoy at work with a cup of relaxing green tea. Eggs Having a quality protein like eggs in your first meal of the day helps to balance blood sugar levels, as well as supply your body with several important nutrients. Eggs are rich in an essential nutrient called choline, which your brain converts to acetylcholine, a neurotransmitter that supports healthy communication between brain cells. Choline has been shown to play an important role in cognitive function and memory.³ For an added health boost, cook your eggs on medium heat with olive oil (rich in monosaturated fats and antioxidants) or coconut oil (rich in brain-healthy medium-chain triglycerides). Healthy breakfast on the go: For a superpowered breakfast, toss some veggies into your scrambled eggs. Spinach, bell peppers, broccoli, zucchini, kale, mushrooms, and/or onion all add fiber, nutrients, and flavor to your meal. Oats Whole oats are full of nutrients, antioxidants, and beta-glucan fiber. They’re also naturally gluten free. They help to stabilize blood sugar levels and promote satiety. In terms of brain health, they’re loaded with gamma-aminobutyric acid (GABA), an amino acid that helps to calm electrical activity in the brain. Some research indicates that GABA may have a calming effect, helping to reduce anxiousness. Enjoy a nice bowl of porridge or oatmeal (with no added sugar). Add a little protein power for some extra nutrition. Rolled oats also are great in muffins, granola, and overnight oats. Healthy breakfast on the go: Make overnight oats with organic rolled oats, chia seeds, plant milk of your choice, plain Greek yogurt, and vanilla extract. Add toppings to taste. Combine in a mason jar or bowl and refrigerate overnight for a delicious morning meal. Fuel Your Day Learning to fuel your body and mind with your first meal of the day can be creative and fun. Take these healthy breakfast foods and build on them. It’s a wonderful health gift to give to yourself each morning. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: Ishizuka, R., Otaki, N., Tai, Y., Yamagami, Y., Tanaka, K., Morikawa, M., Iki, M., Kurumatani, N., Saeki, K., & Obayashi, K. (2023). Breakfast skipping and declines in cognitive score among community-dwelling older adults: A longitudinal study of the HEIJO-KYO cohort. Journal of Geriatric Psychiatry and Neurology, 36(4), 316–322. https://doi.org/10.1177/08919887221135551 Cheng, F. W., Ford, N. A., & Taylor, M. K. (2021). US older adults that consume avocado or guacamole have better cognition than non-consumers: National Health and Nutrition Examination Survey 2011–2014. Frontiers in Nutrition, 8, 746453. https://doi.org/10.3389/fnut.2021.746453 Poly, C., Massaro, J. M., Seshadri, S., Wolf, P. A., Cho, E., Krall, E., Jacques, P. F., & Au, R. (2011). The relation of dietary choline to cognitive performance and white-matter hyperintensity in the Framingham Offspring Cohort. The American Journal of Clinical Nutrition, 94(6), 1584–1591. https://doi.org/10.3945/ajcn.110.008938
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Perimenopause vs Menopause: Best Tips for Symptom Relief in Both Stages
Until recently, menopause has been culturally perceived as a shameful event in a woman’s reproductive life. Even in medicine, it has been a neglected area of study with most medical schools and residency programs lacking menopause education. Thankfully, menopause stigma has lessened, and education and awareness are growing. It’s not surprising though that there’s still a lot of confusion about this important phase of a woman’s reproductive life. In particular, confusion remains about how perimenopause and menopause differ. Part of the same overall reproductive life transition, perimenopause and menopause have unique features and symptoms. Here’s an overview of the differences between perimenopause and menopause for women so that you can understand your reproductive life phases better and take better care of your health. (Men, this is for you too! It’s helpful for us all to understand what happens in a woman’s body.) What Is Perimenopause? Perimenopause is a natural phase in a woman’s reproductive life. It literally means “around” or “near” menopause. Hence, perimenopause is the transitional phase before menopause occurs. Menopause marks the end of a woman’s reproduction. Perimenopause begins with the onset of irregular periods and ends after a woman has gone 12 consecutive months without a period. Statistical research shows that perimenopause usually begins around age 45,¹ but it can start earlier (as early as mid-30s) or later (as late as mid-50s) for some women. In terms of duration, perimenopause usually lasts 4 to 5 years. But again, it can vary. While some women can go through perimenopause within a few months, others may be symptomatic for as long as 8 years before menses stop completely. What Happens to You During Perimenopause? Perimenopause has two phases: an early phase and a late phase. During the early phase of perimenopause, your estrogen levels start to fluctuate, which causes fluctuations in progesterone. It’s marked by changes in your menstrual flow and in the length of your period. In the late stages of perimenopause, estrogen levels start to decline significantly. You’ll begin missing periods as ovulation becomes irregular and eventually stops. Without adequate estrogen, you’ll likely experience vaginal dryness. You may have pain during intercourse as the lining of your vagina thins. You may begin to have hot flashes. These occurrences usually start about 6 months before your last period. The symptoms can last from 6 months to 5 years after the onset of menopause. You might experience any of the following symptoms during perimenopause: Night sweats Sleep problems Mood changes Irregular periods Vaginal dryness Pain during intercourse Hot flashes Mental fog Fatigue Breast soreness Dry skin/acne Hair loss Headaches and dizziness Joint pain and muscle tension What Is Menopause? Menopause marks the end of your reproductive life. The name menopause is derived from the Greek words pausis (pause) and men (month). You’re considered to have reached menopause when you’ve gone a full 12 months without a menstrual period. It occurs naturally after your ovaries stop producing eggs. As you enter menopause, your ovarian production of estrogen and progesterone declines until it eventually stops altogether. Once menopause is reached, you become postmenopausal for the remainder of your life. The average age of menopause in the U.S. is 51, but the range is between 45 and 58. In some cases, a woman may enter menopause prematurely. The causes of early and premature menopause aren’t always known. More often, early menopause is a result of medical treatments such as surgical removal of the ovaries or uterus or chemotherapy or pelvic radiation. Menopause is no doubt a critical phase in a woman’s life because multiple areas of health are impacted, and symptoms can be very challenging. What Are the Symptoms of Menopause? Many of the symptoms of perimenopause continue or increase in menopause. Research² shows that vasomotor (affecting the narrowing and widening of the blood vessels) symptoms are the most commonly experienced symptoms during menopause. Approximately 75% and up to 80% of women experience: Hot flashes Night sweats Palpitations Migraines Approximately 50% to 75% of women experience vaginal and urinary problems. As mentioned, with the estrogen loss, your vaginal lining thins and becomes less elastic, which may cause dryness, burning, and irritation. This may become even more pronounced in menopause as ovarian estrogen production ceases. You may also experience greater frequency and urgency of urination. Low estrogen increases the risk of vaginal and urinary tract infections as pH changes occur in the vagina and urinary tract reducing the good bacteria that help keep infectious bacteria in check. Your brain has estrogen receptors in a variety of regions. These areas regulate cognition and mood. Decreased estrogen may cause any of the following: Anger or irritability Feelings of anxiousness; tension Low mood Loss of concentration Low self-esteem; loss of confidence Low libido Most concerningly, the loss of estrogen and progesterone in menopause may increase your risk of: Sleeplessness Bone loss Abdominal weight gain Heart health issues Brain health problems Menopause Symptom Relief It’s not all doom and gloom! There are many measures you can take to reduce the symptoms of perimenopause and menopause including any of the following: 1. Estradiol Cream If you’re experiencing vaginal pain or dryness, or an increase in vaginal or urinary infections, talk to your doctor about trying a topical estradiol cream. It replenishes estrogen to these areas, which can reverse the conditions and is considered to be safe. 2. Hormone Replacement Therapy One of the most effective ways to counter symptoms associated with perimenopause and menopause is to start hormone replacement therapy (HRT). Its risks were overstated in past years due to a flawed conclusions drawn from longitudinal research. There are still risks, particularly for women who’ve had breast health issues, but not as great as once thought. HRT can help protect against bone loss and reduce vasomotor symptoms, research³ shows. Some women choose to take bioidentical hormone replacement therapy, which are compounded from plant hormones. However, they aren’t regulated by the FDA. Talk to your OB/Gyn or medical doctor to learn more. 3. Natural Menopause Relief Herbal remedies and nutritional supplements may help to minimize hot flashes, boost mood, support bone health, or help with other issues. Alternative medicine such as acupuncture may help with symptoms. Discuss options with your medical doctor. Make Changes to and Improve Lifestyle Making some lifestyle adjustments and adding activities can go a long way for minimizing symptoms for both perimenopause and menopause. They also tend to make you healthier! Try any of the following: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Exercising regularly. This can help boost mood, reduce hot flashes, and promote restful sleep. Be sure to incorporate strength-training exercises to help protect against bone loss as well. Eat lots of fruits, vegetables, legumes, and whole grains. Rich in phytoestrogens (plant compounds with estrogen-like properties), eating lots of these foods can help reduce hot flashes. Eat calcium-rich and vitamin D-rich foods or take a natural menopause supplement - like BrainMD's Menopause Essentials+. These nutrients are needed to maintain your bone health. Yogurt, spinach, kale, tofu, beans and sardines are examples of calcium-rich foods. Salmon and trout are rich in vitamin D. Stay hydrated. Estrogen loss can be dehydrating and drinking water can keep bloating associated with hormonal changes to a minimum. Eat plenty of protein-rich foods. Your body needs it to maintain muscle mass. If you are doing strength training, your body needs more protein to build muscle. Reduce or eliminate consumption of spicy food, caffeine, chocolate, sugar, fatty foods, refined carbs, and alcohol. They’re inflammatory and can make hot flashes worse. Incorporate a mindful practice like yoga or meditation or walks in nature. Take time to enjoy hobbies or read a book. These activities can help ease anxious feelings. Practice good sleep hygiene; take a natural sleep supplement. [/wc_box] Postmenopausal Life It’s important to remember that while the end of your reproductive cycle is challenging and indeed a milestone in aging, it’s also a beginning to a new and wonderful chapter of life. Many women experience increased happiness and productivity during this phase of life as they can focus on their own needs, desires, and interests. Note: As with any dietary supplement, be sure to consult with your healthcare practitioner before beginning any wellness regimen, especially if you’re currently taking any medications. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Menopause Essentials+ and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Gold, E. B. (2011). The timing of the age at which natural menopause occurs. Obstetrics and Gynecology Clinics of North America, 38(3), 425–440. https://doi.org/10.1016/j.ogc.2011.05.002 2. Peacock, K., Carlson, K., & Ketvertis, K. M. (2023, December 21). Menopause. In StatPearls [Internet]. Treasure Island, FL: StatPearls Publishing. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK507826/ 3. Harper-Harrison, G., Carlson, K., & Shanahan, M. M. (2024, October 6). Hormone replacement therapy. In StatPearls [Internet]. Treasure Island, FL: StatPearls Publishing. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK493191/
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