Skip to content
Wellness Blog
3 Types of Rage and How to Get Help When You Start to Lose Control
Have you ever wondered why we sometimes find ourselves consumed with uncontrollable anger? Why do certain things trigger our inner fury? Let’s take a closer look the origins of anger and how it can boil over into rage. The Evolution of Anger One of the most intense emotions in the human experience is anger. Anger can be caused by a variety of stimuli, including feelings of threat or frustration. While anger is a universal emotion, its evolutionary roots still aren’t entirely clear. However, there are a few different theories about how anger may have developed in humans. One theory suggests that anger is an evolutionarily adaptive emotion. It may have originally developed as a means of helping humans survive and reproduce. For example, if our ancestors were threatened by a predator, becoming enraged may have helped them fight back and escape. Or, if they were competing with another individual for resources, getting angry may have helped them win the competition. While this theory makes sense, it doesn’t explain why we still experience anger in situations where it isn’t adaptive (such as when we’re frustrated by our partner or child). A second theory suggests that anger is a byproduct of other evolutionary adaptations. For example, the part of the brain that controls anger (the amygdala) may have originally evolved for other purposes, such as fear or aggression. Over time, however, this same area of the brain became involved in controlling anger as well. This theory could explain why we sometimes see rage erupting “out of nowhere” – it may simply be an emotional manifestation of other processes happening in the brain. Science of Rage: Biological and Neurochemical Causes It’s no secret that humans can be a volatile bunch. We’re prone to fits of anger and aggression that can, in extreme cases, lead to violence. But what drives this behavior? Are we simply hardwired for rage, or is there more to it than that? As mentioned earlier, rage is a primitive emotion that may have developed as a survival mechanism. Today, the root causes of rage are thought to be both biological and neurochemical. Biological factors include things like hormones and brain chemistry. Neurochemical factors refer to the chemicals in the brain that influence our mood and behavior. For example, serotonin is a chemical that helps regulate our mood and keep us feeling calm and relaxed. Low levels of serotonin have been linked with increased aggression and hostility. While we may not be able to completely prevent ourselves from giving in to rage, understanding the biological and neurochemical factors behind it can help us find better ways to control our emotions and behaviors. Here are some common types of rage and some of the best ways to deal with them. 3 Common Types of Rage and How to Get Help When You Start to Lose Control There are different forms of anger or rage. Here’s a closer look at just a few of the types… Outbursts From childhood temper tantrums to adult acts of aggression, anger seems to be hardwired into the human psyche. Maybe there’s a justifiable reason for why you’re upset, like someone shoving your child. Or perhaps your fit of anger was completely unprovoked…maybe you’re just having a really bad day and needed to let off some steam. Whether triggered by real or perceived threats or offenses, anger can escalate to outbursts, which can lead to violence. Such violent outbursts can lead to physical struggles, damage to property, or even fatalities. Frequent violent outbursts may be a sign of trouble, so if this is an area where you struggle, getting help might be the best course of action to protect yourself and others around you. Social Media Rage Social media rage is a relatively new phenomenon that pertains to the anger people feel when they interact with others on social media platforms. This form of anger can be caused by many things, such as disagreeing with a comment made by someone else online or feeling like you’re being ignored. Social media rage can lead to name-calling, cyberbullying, and even doxxing (releasing private information about someone online). Another form of rage may be directed at the technology itself. If a page is loading too slowly or if a perceived link isn’t taking a user to where they want to go, this can produce an aggressive behavior termed rage clicks. Rage clicks occur when users rapidly tap or pound on a link, button, or other area of an app or website when it fails to advance them to their intended goal. Some companies use heatmapping to track where customers are clicking on their site. Rage clicks will appear as big, red circles or blotches on a specific part of a web page, indicating the user’s persistent and hostile reaction to not getting a desired result. If this ever happens to you, the best way to deescalate the situation is to just put the phone down for a few moments (unless you’re in a life-threatening situation). Reengage when you’ve calmed down and maybe try backing out of the current page and try clicking the button again. Sometimes unresponsive web pages may be due to slow wi-fi or elements that appear as if they’re clickable, but really aren’t. A brief timeout and a little patience may help prevent you from engaging in rage clicks. Road Rage Road rage is a type of anger that is often caused by stress while driving. It can lead to aggressive driving, yelling, and even violence. The Department of Motor Vehicles (DMV) defines road rage as: “Aggressive or angry behavior by a driver of an automobile or other road vehicle which includes rude gestures, verbal insults, physical threats or dangerous driving methods targeted toward another driver in an effort to intimidate or release frustration.” Road rage is responsible for many injuries and fatalities each year. Shockingly, 82% of U.S. drivers admit to having committed an act of road rage at least once in the past year. Many people get angry, frustrated, or stressed out by bad drivers, traffic jams, road construction, or other delays. But what causes some drivers to become so enraged? When you’re behind the wheel, you don’t want to be the victim of aggressive behavior, and it can make you feel anxious or angry. In many cases where drivers are targeted by road rage, they respond aggressively by making rude gestures, shouting, honking, tailgating, or flashing their lights. As a result, rage and aggressive behavior may escalate and the consequences can be deadly. Diffusing Road Rage The next time you find yourself engaging in aggressive driving behaviors, follow these tips to diffuse the situation: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Consider the consequences of your actions: Physical harm to yourself or others (including kids) Damage to one or more vehicles Increased insurance premiums Potential legal issues Fatalities Pull off the highway or road, find a safe place to park, and: Do a deep breathing exercise Turn on some soothing music (classical or easy listening vs. rock or rap) Don’t start driving again until you’ve completely cooled down [/wc_box] You can minimize the risk of giving in to road rage by practicing daily stress-reducing therapies like deep breathing, havening, journaling, exercising, listening to soothing music, and enjoying relaxing scents from diffused essential oils. Also, consider taking dietary supplements with calming and relaxing ingredients like BrainMD’s Everyday Stress Relief, Calm My Brain, and GABA Calming Support.* Get Curious, Not Furious Anger is a signal that something isn’t right in your world. We generally experience it when we feel the need to defend ourselves. But anger also can be the brain’s way of dealing with deeper, emotional issues. When you feel angry, ask yourself what other emotions might be driving the anger. Get curious about what triggers you to become enraged. If episodes of road rage or other types of outbursts persist, it’s recommended that you see a trained counselor or therapist. They can give you practical strategies and therapies to help stabilize your emotions and behaviors so you can enjoy a more peaceful life. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
Learn more
Here Are Some of the Best Reasons You Should Take N-Acetyl L-Cysteine
If you’re looking for a super-nutrient that can help support your immunity and longevity, consider taking a N-Acetyl L-Cysteine (NAC) supplement. NAC Basics NAC is a supplement form of cysteine, a non-essential amino acid. Similar to cysteine, NAC bonds glutamine and glycine to form glutathione, which is a powerful anti-inflammatory and antioxidant. Antioxidants combat oxidative stress (or free radicals), which can cause damage to the body on a cellular level. An increase in free radicals can lead to cellular damage and the development of cardiovascular and neurodegenerative issues. In addition to its antioxidant effects, NAC may help to improve brain health and benefit people dealing with serious cognitive or memory issues. It may have the capability of crossing the blood brain barrier. Also, NAC can bind to and remove dangerous toxic elements within the cells, making it a molecule critical to brain health. Though small amounts of NAC can be found in some vegetables and fruits, many people take it as a nutritional supplement. NAC has been safely used for many years as an adjunctive therapy in treating many serious conditions, including immune and sleep issues. To support your immunity, memory, cognition, and more, BrainMD is proud to announce its new NAC supplement. BrainMD’s NAC Supplement: Antioxidant + Immune Support! N-Acetyl L-Cysteine is a powerful neuroprotective antioxidant that supports healthy glutathione levels, helps to reduce oxidative stress, and promotes detoxification and fertility.* It also supports respiratory and immune function, liver and kidney activity, and cognition.* Next-Level Nutrition BrainMD’s NAC N-Acetyl L-Cysteine supplement contains 600 mg of NAC. When consumed, NAC breaks down into cysteine, then metabolizes into glutathione, the body’s master antioxidant and most integral part of the detoxification system.* Without sufficient glutathione, your brain and body may not function at their best. Supplementing with glutathione’s precursor, N-Acetyl L-Cysteine, can help support your brain health, keep your cells energized, and your immune system functioning on high alert.* Top Benefits of NAC Here are some of the potential benefits of taking BrainMD’s NAC supplement: Enhanced immunity* Optimal brain function* Healthy glutathione levels* Antioxidant protection and detoxification* Fertility support* Healthy respiratory and lung functioning* Who Can Benefit from NAC? Men and women of all ages: NAC modulates oxidative stress and other pathophysiologic processes implicated in serious illness in both men and women. These include mitochondrial dysfunction, apoptosis, inflammation, and more. Men and women who suffer from neurodegenerative conditions: This neurotropic supplement may support brain health and slow cognitive aging in people with serious memory problems. Given its powerful antioxidant capabilities, NAC works to combat free radicals that contribute to neurodegenerative issues. Men and women with infertility: When taken with selenium, research shows that NAC can improve semen parameters in infertile men, making this nutrient combination an effective way to support male fertility. Also, in women with polycystic ovarian syndrome, NAC may improve insulin resistance; when added as an adjunct to the infertility treatment clomiphene, it increased ovulation and pregnancy rates. NAC Ingredient N-Acetyl L-Cysteine N-Acetyl L-Cysteine (NAC) provides powerful antioxidant defense against free radicals. NAC also enhances the electrochemical balance within nerve cells, helping to maintain optimal conditions for their metabolic and neurotransmitter activities. As a vasodilator, NAC helps to relax blood vessels, which can support the flow of blood, nutrients, and oxygen throughout the body. NAC FAQ [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] How do I take NAC? Adults (18+) should take 1 to 2 capsules per day, or as directed by your healthcare provider. As with other amino acids, it’s recommended to take NAC either 30 minutes before or 2 hours after eating a meal to avoid competing with protein for absorption. Can this supplement make me dependent on it, or addicted? No. Like other BrainMD products, this is a dietary supplement, not a drug, and is not habit-forming. Is this product safe to take during pregnancy? NAC should be taken under the guidance of a nutritionally-informed healthcare professional. If you’re pregnant or breastfeeding, it’s best to speak with your healthcare provider before starting any supplement. Are there any allergens in NAC? These vegan capsules are free from added dairy, sugar, soy, legumes, tree nuts, eggs, corn, and contain no artificial colorings or flavorings. They’re also gluten free, non-GMO, and are Kosher and Halal certified. Was anything intentionally left out of this product that other companies use in their formulations? Some companies add inactive ingredients – such as lecithin, gelatin, flour, and oils – to help fill up their capsules. Our capsules don’t contain these fillers. Where should I store this supplement? It’s recommended to store NAC somewhere cool and dry, away from water, sunlight, heat, and out of the reach of children. [/wc_box] Get To Know NAC NAC is a potent antioxidant that has been shown to support cognition, fertility, respiratory health, and immune function.* Also, along with naturally increasing glutathione levels, NAC stabilizes protein structures and demonstrates mucolytic and antiviral properties.* BrainMD’s NAC supplement is a 600 mg capsule that can be taken by mouth once or twice daily by adults ages 18 and older. As with all dietary supplements, it’s recommended that NAC be taken under the guidance of a nutritionally-informed healthcare professional. For added antioxidant and immune system support, try BrainMD’s NAC today! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about NAC 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.
Learn more
5 of the Best Adaptogenic Herbs You Should Get More of In Your Diet
Are you feeling overwhelmed by the demands of everyday life? If you’re searching for a natural way to cope with modern challenges, look no further than adaptogens. What Are Adaptogens? According to the Cleveland Clinic, “Adaptogens are plants and mushrooms that help your body respond to stress, anxiety, fatigue and overall wellbeing. You can take adaptogens by adding them to food or beverages or take them as tinctures. Adaptogens bring your body back to a steady balance by managing both physical and mental stressors.” Adaptogens are widely considered to be any natural substance that helps the body “adapt” to a variety of difficulties. They’re a unique class of herbs that can help the body resist physical, chemical, and biological stressors. They’ve been used for centuries in traditional medicine systems such as Ayurveda and Chinese Medicine. Today, adaptogens are gaining popularity for their purported ability to improve health and well-being. This is likely due to our lives becoming increasingly stressful. We’re constantly being bombarded with stressors from work, family life, and the 24/7 news cycle. Adaptogens work by helping to regulate the body’s stress response. This regulation can occur at the level of the adrenal glands, the hypothalamic-pituitary-adrenal (HPA) axis, or the sympathetic nervous system. By regulating these stress response systems, adaptogens help to keep the body in a state of homeostasis (balance). There are many different types of adaptogens, and each has its own distinct set of benefits. However, they all share one common goal: to help the body better cope with stress. Let’s take a closer look at some of the health benefits of adaptogens. Health Benefits of Adaptogens Adaptogens are relatively new to the world of natural medicine, but they’ve gained recognition for their potential health benefits. Early research suggests that adaptogens offer several potential health benefits, including: improved energy levels reduced levels of stress and anxiousness enhanced cognitive function improved immunity If you’re looking for a natural way to improve your health and well-being, consider adding adaptogens to your daily wellness regimen. Many foods and supplements contain adaptogenic herbs. Here are some of the most popular ones… 5 of the Best Adaptogenic Herbs You Should Get More of In Your Diet [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Ashwagandha Ashwagandha (Withania somnifera) is a well-known herb that’s been used for centuries in Ayurvedic medicine. It’s an adaptogen that supports the body’s healthy response to stress by promoting calm and overall mental focus.* In addition, ashwagandha has been associated with improved memory and attention.* Cordyceps Cordyceps (Cordyceps militaris), the orange caterpillar fungus, is among the most exotic mushrooms in the world. Cordyceps is widely revered in the East for its benefits to vitality and overall wellness. It helps fight fatigue, bolster immunity, counter stress, and support blood flow and oxygen utilization.* Cordyceps is unique for having nucleosides, nutrients essential for our cells to make energy. Nucleosides also are essential building blocks for the DNA of our genes, and for RNA which has numerous vital functions including protein production. Ginseng Asian Ginseng (Panax ginseng) is a potent adaptogen and is the best-studied and fastest acting of all the ginsengs. Some standardized extracts contain naturally occurring ginsenosides, which play a role in improving focus, sharpening memory, and supporting overall well-being.* Ginseng promotes the release of nitric oxide, which opens blood vessels and supports blood flow to the brain and muscles.* Holy Basil Holy basil (Ocimum sanctum), also referred to as Tulsi, is an Eastern herb that’s been revered as “The Queen of Herbs” in Ayurvedic medicine for over 3,000 years. An adaptogenic herb, holy basil enhances the body’s natural protective response to physical and emotional stress.* Adaptogenic herbs don’t alter mood, but they can help the body function optimally during times of stress.* Research demonstrates that they do this by modulating the production of stress hormones like cortisol and adrenaline.* Holy basil has been long revered as a powerful antioxidant with antibacterial, analgesic, antifungal, and anti-inflammatory properties.* Compelling research data suggests that holy basil’s greatest potential lies in the areas of stress relief and the promotion of relaxation.* Rhodiola Rosea Rhodiola rosea is one of the best studied and most potent adaptogens. Rhodiola is fast-acting and has been shown to reduce fatigue, promote positive mood, and improve physical and mental performance.* Some standardized extracts provide stress-fighting rosavins and salidrosides as well as powerful antioxidants. It also helps increase the availability of energy during the day and promote restful sleep at night.* [/wc_box] Side Effects and Precautions Though adaptogens are generally safe for most people, there are a few potential side effects and precautions to be aware of. When taking adaptogens, it’s important to start with lower doses and increase gradually, as needed. This will help your body adjust and avoid any negative reactions that may come with increasing your intake of adaptogens. Those who overdo it, by consuming large amounts of foods or supplements with adaptogenic herbs or mushrooms, may encounter certain physical issues. Some common side effects include upset stomach, diarrhea, and headaches. If you experience any of these symptoms, immediately reduce the dose or discontinue use of the food or supplement containing adaptogens. Adaptogens also may interact with certain medications, so it’s important to talk to your doctor before taking them. The Power of Adaptogens Adaptogens are a class of natural compounds with incredible, potential health benefits. Their unique ability to reduce stress levels and combat fatigue makes them an attractive option for anyone looking to improve their energy, focus, and overall well-being. But, be sure to consult with your doctor before consuming foods or supplements with adaptogens. Getting more adaptogenic herbs into your diet may be an important step in optimizing your health. Give them a try today! 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.
Learn more
Is There a Link Between Nutrition and Mental Health?
Here’s a new, compelling reason to prioritize your diet: the food you consume plays an influential role in your mood and mental well-being. Indeed, a growing body of nutritional research indicates a significant link between dietary patterns and mental health. This new field of study is called nutritional psychiatry. Unfortunately, only half of U.S. adults claim they try to eat a healthy diet, according to data from Statista. Too often, food choices are driven by convenience, affordability, cravings, bad habits, or mood. On a brighter note, there’s a lot of room for mental health to improve if more people focus on upgrading the nutritional quality of their diet. Here’s what you need to know about nutrition and mood, as well as tips on how to eat to support your mental health! Food and Mood As one might expect, research shows that greater well-being, happiness, and a positive mood are highly associated with healthy dietary patterns. A healthy dietary pattern may include: whole grains fiber-rich fresh fruits, veggies, and nuts/seeds fatty fish and seafood lean, quality poultry and meat It would also limit amounts of processed foods, added sugars, and unhealthy fats. Tragically, the standard American diet (SAD) is low in these healthy foods. Instead, it’s loaded with added sugars, refined carbohydrates, unhealthy fats, and food additives. Research shows that the SAD diet is an apt acronym as it’s associated with low mood, feelings of anxiousness, and poor mental health. One recently published review went as far as to suggest that poor nutrition may play a causal role in a number of mental health disorders – and dietary interventions may help people who struggle to maintain their mental health! Nutrition and Mental Health Your brain uses more than 20% of the total energy you take in. The food you consume provides key nutrients your brain requires to produce neurotransmitters such as serotonin, dopamine, and norepinephrine. These neurotransmitters are central to the regulation of cognition, mood, and appetite. Additionally, your brain is very metabolically active. It needs antioxidants to protect against oxidative stress and neural inflammation, which are linked to low mood and other brain health issues. The gut is in constant communication with the brain and synthesizes neurotransmitters that regulate mood. Consuming foods to promote gut health is critical to healthy mental hygiene. Keeping these interconnections in mind, here’s how helping your brain and body can help you feel your best mentally. 4 Eating Habits That Can Improve Your Mental Health 1. Eat More Fruits and Veggies If you want to support a positive mental outlook, make sure you get the recommended five or more servings of fresh fruits and vegetables each day. Fruits and veggies are rich in vitamins, minerals, polyphenols, and fiber. The antioxidant power of certain vitamins and polyphenols may help protect your brain and body against oxidative stress – too much unchecked oxidative stress is correlated with low mood. Additionally, the high fiber content is beneficial to your gut microbiome – which supports healthy production of serotonin – a key neurotransmitter for regulating mood. Leafy greens and certain fruits provide your body with minerals that are important to maintaining mental health. Mineral deficiencies have been found to contribute to mood issues. A study that followed the eating habits and mental wellness of more than 80,000 individuals showed that mental well-being increased with the servings of fruits and vegetables participants consumed. Measures of well-being (such as life satisfaction and happiness, amongst others) peaked at 7 portions a day. In comparison, the average American eats about 1 serving of fruit and 1½ servings of vegetables a day. 2. Ditch the Sweets and Refined Carbs Ice cream, sugary sodas, crackers, cookies, and cakes may give your mood a temporary lift but end up worsening your mood in the long run. If you want to promote mental health, cut them out! These sugary foods score high on the glycemic index and typically worsen the body’s regulation of insulin, which can cause mood shifts and other mental issues. It also can fan the flames of oxidative stress and inflammation – which aren’t good for your brain or mental wellness. Lots of research has found a correlation between consumption of these foods and low mood, feelings of anxiousness, and mental health issues – whereas low (added) sugar intake is associated with better mental health. Eat whole fruit or berries in place of sugary treats. Stevia is a great healthy alternative to artificial sweeteners. 3. Take Care of Your Gut Health Did you know that your gastrointestinal tract is lined with a hundred million neurons, and roughly 95% of your serotonin is synthesized in your gut? It’s crucial for your brain health and overall mental health to eat in a way that supports your gut health. Enjoy fermented foods like sauerkraut, kimchi, kefir, yogurt, and kombucha – which are loaded with beneficial bacteria – or take a quality probiotic supplement. Also, be sure to eat prebiotic foods that feed the good bacteria in your gut. Some great prebiotic foods include lentils, chickpeas, beans, oats, bananas, asparagus, leeks, garlic, onions, nuts, and Jerusalem artichokes. Stay away from foods that can harm your gut health like alcohol, artificial sweeteners, salty foods, fried foods, too much saturated fat, too much red meat, refined carbohydrates, and added sugars. 4. Embrace the Mediterranean Diet When contemplating what dietary pattern to follow – trade in the SAD diet for a Mediterranean one. Observational research shows that the Mediterranean dietary pattern is associated with a lower risk of problems with mood. Traditional diets also are good patterns to follow. That means consuming loads of fruits, vegetables, whole grains, fish and seafood, nuts and seeds, and only modest amounts of lean meats and dairy. Foods that are especially good for mood include berries, avocados, leafy greens, beans and legumes, olive oil, fatty fish, dark chocolate, green tea, and herbs and spices. Eating for Mental Health When it comes to your health, nutrition matters. Any effort to consume more nutrient-rich foods will likely benefit your mood and overall mental health. 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.
Learn more
8 Best Tips to Help Your Child Thrive in the New School Year
The new school year is finally here! A new school year means helping your child adjust to new classrooms, new teachers and new challenges. Getting through this transition can be difficult, but there are practical strategies for helping your child adjust to the newness of the new year. Many parents don’t realize that success, or failure, at school starts at home. Studies have linked poor academic performance to factors such as obesity, poor nutrition and sleep patterns, and a lack of parental support. The good news is that those same studies show improved performance for students who live in homes where predictable routines, healthy habits, and good communication exist. The time to plan for a successful school year is NOW. While laying out a calendar can be beneficial for everyone in the family, it can be especially helpful if you had a child who struggled in school last year. So how can you ensure your child heads off to school with the best possible foundation? Following these 8 tips can help your child start off fresh this fall: 8 Back to School Tips to Help Your Child Thrive 1. Healthy Snacks If you have kids who naturally gravitate toward chips, cookies and candy bars for their after-school snack, it’s time to reclaim their taste buds. Even the pickiest eaters are more willing to try new foods when they’re disguised as something fun. Here are a few simple recipes for healthy snacks on-the-go and this fun penguin snack. 2. Boost Their PFC The prefrontal cortex (PFC) is responsible for helping your child be goal-oriented, socially responsible, and productive in every area of their life. Decreased activity in the PFC has been associated with lack of forethought and poor judgment. Exercising self-control is one of the best ways to strengthen their PFC. Supplements, green tea, relaxation techniques and enjoyable activities can increase blood flow to the PFC, which can assist your child in making better decisions. 3. Get Them Moving Exercise is one of the most critical ways of supporting healthy development. Make time for everyone in the family to get moving together. Physical activity can boost blood flow and other positive nutrients to the brain, increase your levels of dopamine and generate new brain cells. Walking can help clear your mind, improve your mood and burn some calories all at the same time. 4. Productive Study Space It’s time to determine where your kids can study – and where they can’t. Work with your child to create a space where he or she can keep school materials organized. Any quiet area with good lighting and a writing surface can make a study space so long as it’s out of the earshot of a TV and other distractions. Pro tip: use a visual timer to set aside time in the study space to help them stay focused; 5. Eat the Rainbow This doesn’t mean Skittles or jelly beans. It means teaching your children to choose healthy foods in a variety of colors, such as blueberries, spinach, pomegranates, squash, and bell peppers, at every meal. Help your kids understand the nutritional value of including healthy fruits and vegetables into their regular diet. Challenge your kids to eat a meal that consists of every color of the rainbow. Make it a game! 6. Technology Free Bedroom One of the best ways to avoid the dangers of digital dependence is to remove TVs, computers and other electronic devices from your child’s bedroom. Creating a relaxing environment, free from the distractions of the outside world, may facilitate better sleep and reduce the amount of harmful electromagnetic frequencies (EMF) their body absorbs. 7. Quality Sleep Getting at least 7 hours of sleep a night has been shown to help your child’s brain function at optimal levels. When your child doesn’t get enough sleep, they have overall decreased blood flow to their brain, which can disrupt thinking, memory, and concentration. 8. Streamline Your Mornings Consider what would make before-school hours simpler for everyone in your family. Pick out clothes and make lunches the night before. Organize and gather everything together that your kids will need to walk out the door in the morning before going to bed. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
Learn more
Stop an Argument Before It Starts with These 8 Helpful Tips!
Arguments can be emotionally and mentally draining. They can lead to increased stress, hurt feelings, and broken relationships. So, what can you do when a conversation starts to get heated? To help prevent misunderstandings from escalating into full-blown fights, try these practical tips to improve your daily communications with others. 8 Top Tips for How to Stop an Argument Before It Starts Keep Your Cool To prevent a pressure-packed situation from getting out of hand, always keep your cool. It’s vital to remain levelheaded when voices are raised and tempers flare. Try removing the emotional charge from your conversations by speaking in a calm and caring tone. Tone of voice can be crucial in disarming a potentially volatile situation. Also, closely monitor your comments and reactions to make sure they’re coming from a rational place, rather than an emotional one. Instead of saying something negative or critical try your best to say something positive and constructive. Many times, this approach will result in a better outcome for you and the other individual/s. In short, always model calm behavior and others will likely follow your example. Take a Time-out When someone raises their voice or begins to lose their temper, take a time-out. This type of collective breather involves everyone in the discussion retreating to a separate space for a designated period (typically 10-15 minutes). Spending some time apart from the other member/s involved in the dispute may help you, and them, settle down and forget about the argument. A cooldown period only works if you get buy-in from everyone involved, so make sure all parties agree with taking a time-out to avoid starting yet another argument. Try Whispering When others are yelling, start whispering. The dramatic change in the decibel level of your voice will most likely make everyone stop talking to hear what you have to say. Something in our psyche makes us lean in and listen more attentively when someone is whispering. This tactic has been used with great success from board rooms to political assemblies. If an argument is getting out of control, try whispering to see if you can get everyone’s attention. Then you can attempt to de-escalate the conflict. Build a Bridge Instead of trying to convince the other person that your viewpoint is correct, attempt to see things from their perspective. The main objective shouldn’t be to win the argument but to remove potential threats, address concerns, and find common ground with the other person. Building a bridge is one of the best ways to avert a quarrel before it even starts. Get Outside When drawn into a discussion that makes you feel uncomfortable, look for a way to redirect the conversation. If that doesn’t work, find a polite way to remove yourself from the situation or postpone the discussion. Another strategy is to get outside for some exercise, such as a walk or jog, which is an effective way of letting off some steam when things get too tense. Getting some fresh air and exercise may help clear your mind so you can approach the problem or argument from a broader perspective. You may find that the point of contention you had with the other individual/s wasn’t that significant after all. Focus on the Positive This is one of those “easier said than done” tips, but it’s essential for maintaining healthy relationships. It’s easy to notice what you don’t like in a relationship, but when you spend more time appreciating what’s working well, you’re more likely to see an increase in positive behavior. Change takes time, but this is one step that can pay off big dividends if you consistently work at it. Deal with Difficult Issues Whenever you concede a point just to avoid an argument, you give away a little bit of your power. Over time, this loss of control can make you resent the other person. Avoiding conflict in the short run often has devastating long-term effects. In a firm but kind way, express your opinion or concern. This will help keep the relationship open and balanced. Overcome Poor Communication Poor communication is at the core of many relationship problems. Jumping to conclusions, expecting others to read your mind, and needing to be right all the time are just a few negative traits that can cause a breakdown in communication. Working with a trained counselor or therapist may help you overcome these bad habits and improve your communications skills. Additional Tools to Help Stop Arguments…NOW! Knowing how to prevent arguments is crucial for maintaining healthy relationships with others. Rational tips, such as de-escalating a potential argument or suggesting compromises, can help stop an argument before it starts. Disengaging when necessary, breaking negative thought patterns, and listening with empathy are other, powerful tools that can help prevent arguments. Also, admitting when you’re wrong can go a long way in diffusing tensions and earning the respect of those you’ve had disagreements with in the past. Remember that conflict is a normal part of the human experience, and how we handle it can define our relationships. By implementing these strategies into your daily life, you’ll be equipped to navigate disagreements with greater ease. If you’d like more information on how to stop arguments or improve your communication skills, check out these resources: Crucial Conversations by Kerry Patterson Getting to Yes by Roger Fisher and William Ury Nonviolent Communication by Marshall B. Rosenberg Also, Amen Clinics offers in-clinic and telehealth (via telephone and video conferencing) services to those dealing with behavioral or relational issues. To learn more about the clinics’ full range of services, or to set up an appointment, please call 866-347-6076. Thanks for reading this article! Hopefully it has provided practical solutions that you can use to prevent conflicts in the future. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
Learn more
5 Best Outdoor Activities To Help You Stay Fit & Have Fun This Summer
Summer is the perfect time to get outside, soak up some sun, and enjoy all that nature has to offer. From swimming in pools or lakes to taking peaceful hikes on scenic trails, there are countless outdoor summer activities to keep you active and healthy. Whether you’re an adventure seeker or just looking for a fun way to stay fit, there are plenty of outdoor activities that can keep you (and your family) active during the summer months. 5 of the Top Outdoor Activities for the Whole Family to Enjoy This Summer! Camping Camping is the perfect outdoor activity for those who like to immerse themselves in nature and escape the breakneck pace of everyday life. But before you head out on a camping trip, make sure you have all the equipment you need, including a tent, sleeping bags, cooking supplies, food, and ample water. Also, before you start a campfire, make sure there aren’t any fire restrictions for your area. When choosing a campsite, look for one with easy access to trails or water sources. Some campsites offer amenities such as showers and electricity (for those who prefer not to be completely cut off from modern conveniences). While in the great outdoors, be sure to take hikes or go fishing in a nearby lake. Or, if you prefer a more laid-back outing, you can relax at your campsite with board games, a good book, campfire songs or scary stories, or stargazing at night. Always practice Leave No Trace principles – properly disposing of waste, respecting wildlife habitats, etc. – while camping. Most importantly, enjoy the peace and solitude that comes with being surrounded by nature during your summer camping adventure. Cycling Cycling is an excellent way to enjoy the outdoors while staying active during the summer months. It allows you to explore your surroundings while getting in a good workout. Whether you’re riding on a mountain trail or through a municipal park, there are plenty of scenic areas to enjoy while you’re burning calories. One of the best things about cycling is that it’s accessible to people of all ages and fitness levels. You don’t need any special equipment to get started…just a bike and a helmet. And with so many different types of bikes available – from road bikes to mountain bikes – there’s something for everyone. If you’re new to cycling, start by taking short rides around your neighborhood or local park. As you build up your endurance and confidence, gradually increase the length and difficulty of your rides. Don’t forget to bring plenty of water and healthy snacks. Cycling also can be a social activity – consider joining a local cycling club or group ride in your area. This can keep you motivated and provide an opportunity to meet other cyclists who share your interests. Of course, safety should always be top-of-mind when cycling. Always wear a helmet and obey traffic laws while riding on roads or paths shared with pedestrians. Fishing Fishing is a relaxing outdoor activity that allows you to unwind while enjoying the beauty of nature. Regardless of your experience level, fishing can be a fun and rewarding experience. One of the best things about fishing is that it can be done almost anywhere – from lakes and rivers to oceans and streams. You don’t even need expensive equipment to get started; just a rod, reel, line, bait, permit, and a little patience. There’s nothing like the feeling of catching your first fish. It’s an exhilarating experience that can give you a sense of accomplishment and an adrenaline rush; especially if you catch a really big fish. Fishing is a great way to spend quality time with others. It’s a peaceful activity that allows you to connect with friends and family while enjoying the beauty of nature. This popular outdoor activity can be experienced by anyone, regardless of their age or skill level. So why not give it a try this summer? Who knows, you might just discover your new favorite hobby! Hiking Hiking is a great way to get outside and explore nature during the summer months. From easy trails to more challenging treks, there are hiking options for all skill levels. Before hitting the trail, it’s important to make sure you have proper footwear. Investing in a good pair of hiking shoes will provide support and help prevent blisters. Also, make sure to dress appropriately for the weather and bring a jacket in case it rains, or the temperature unexpectedly drops. When planning your hike, research the trail ahead of time and be prepared for any obstacles such as steep inclines or uneven terrain. Be sure to keep your eyes open to any potential hazards, including cats, snakes, or other regional wildlife. Bring plenty of water and healthy snacks to stay energized on longer hikes. In addition to its physical benefits, hiking can provide mental health benefits too, such as reducing stress and improving mood. Make time during your hike to appreciate the natural surroundings and take deep lungful of fresh air. Hiking can be enjoyed solo or with friends/family members. So, pack your backpack (don’t forget the sunscreen), put on those hiking shoes, and hit the trails for some exhilarating exercise. Swimming Swimming is one of the most popular outdoor summer activities, and for good reason. Not only does it provide an invigorating way to cool off in the heat, it also offers a full-body workout that’s low-impact and easy on your joints. Whether you prefer swimming laps at the local pool or taking a dip in a nearby lake, there are many options for any skill level or preference. One great thing about swimming is its versatility; it can be enjoyed alone or with others. You can push yourself to set speed or distance goals, or simply enjoy floating leisurely while chatting with friends or family. Be sure to practice proper safety precautions when swimming outdoors, such as wearing life jackets and being aware of currents and other hazards. With these tips in mind, diving into a pool or lake this summer is sure to be a refreshing experience. Summer Safety Tips Though summer is a great time to enjoy outdoor activities, it’s crucial to remember the importance of staying safe. Here are some top safety tips to keep in mind: Always wear sunscreen when spending time outdoors, as the sun’s UV rays can cause serious skin damage. Stay hydrated throughout the day. This is especially important during hot weather or while engaging in rigorous physical activities. Remember to bring more water than you need. Be aware of your surroundings and any potential hazards, such as rough terrain or dangerous critters. This will help you avoid accidents and injuries. Make sure to use proper equipment when participating in outdoor activities such as hiking or cycling. Wear appropriate footwear and protective gear to reduce your risk of injury. If you’re planning on swimming or boating this summer, be sure to follow all safety regulations and rules. Always swim with a buddy and make sure others know where you’re going. By following these simple safety tips, you can ensure that you have an enjoyable and safe experience while engaging in outdoor activities this summer. Stay Fit, Have Fun! The summer season affords many opportunities to stay active and enjoy the great outdoors. While having a good time outside in the sun, remember to put safety first by using sunscreen and drinking plenty of water. Also, be mindful of your surroundings and don’t disturb or harm the terrain or wildlife. By engaging in outdoor activities this summer, you can stay fit while experiencing nature’s wonders firsthand. Try one of these outdoor activities today and have some fun! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
Learn more
8 of the Best Ways to Improve Your Self-Esteem and Confidence
Is receiving criticism painfully hard for you? Do you notice that you judge yourself harshly most of the time? Do you feel nervous or shy when you’re in social situations? Do you tend to doubt your capabilities? If you answered yes to any of these questions, you might benefit from working to improve your self-esteem. Improve Your Self-esteem Having a strong sense of self-worth, research shows, is associated with greater happiness, life satisfaction, and fewer negative moods. Conversely, when poor self-esteem goes unaddressed, it can impact your entire life trajectory. Having low self-worth can lead to inaction, underachieving when it comes to realizing dreams, and remaining in unsatisfying and even unhealthy relationships. In terms of mental health, people with low self-esteem tend to struggle more with low mood, feelings of anxiousness, thoughts of self-harm, addictions, and more. Indeed, taking steps to improve your self-esteem and confidence is a worthy investment of time and energy. It has the potential to improve virtually every area of your life. The following tips are based on the collective wisdom of mental health experts and published research. Practicing them can help to improve your self-esteem from the inside out and naturally boost your confidence. 8 Ways to Improve Your Self-Esteem and Confidence 1. Change Your Self-Talk You can start building your self-esteem and confidence right this moment by becoming aware of how you talk to yourself and making a concerted effort to reframe negative thoughts. Dr. Daniel Amen calls these not-so-friendly thoughts that destroy self-confidence automatic negative thoughts (ANTs). They’re often extreme, all-or-nothing statements, like, “You’re always such an idiot” or “You never do it right.” One way to combat ANTs is by using the work of author and speaker Byron Katie. Write down some of your persistent negative thoughts and ask yourself these 4 questions about them: Is this thought true? Can I absolutely know that it is true? How do I react or feel when I think that thought? Who would I be without that thought? Or, how would I feel if I didn’t have that thought? If you practice this regularly, it will likely put some space between yourself and your negative thoughts, allowing for kinder, more accurate, and constructive thoughts – which will likely have a positive effect on your self-esteem. 2. Give Yourself Credit People who struggle with self-esteem tend to have a more pronounced negative bias. They see what they haven’t done rather than noticing progress. Start giving yourself credit for the small wins. Research shows that celebrating smaller achievements boosts morale and resilience, promoting overall positivity. What does that look like? If you sit down to work on something even for 20 minutes, give yourself credit for making progress. If you hurt someone and you earnestly apologize and make a point to correct the wrong or behave differently, give yourself kudos for apologizing and making amends – rather than beating yourself up for your behavior. 3. Practice Gratitude An abundance of research shows that contemplating what you’re grateful for builds greater self-esteem and well-being. Make it a habit or ritual. List what you’re grateful for every evening before going to sleep. It could be as simple as appreciating your lungs and the ability to freely breathe in and out, or the beautiful blossom that appeared in your garden overnight, or the kindness of someone you encountered during your day. Look for gratitude even in seemingly unpleasant or difficult life situations. Perhaps there’s a challenging person at work and it’s forcing you to be more assertive. You might find appreciation in the growth opportunity it’s providing. 4. Move Your Body Engaging in physical activity not only boosts your mood, it increases your self-esteem as well. Developing muscle tone, strength, coordination, balance, and flexibility creates an overall feeling of being more physically competent, which contributes to a better body image and self-esteem. Additionally, the stress relief that comes from exercise, as well as the increased blood flow, which supports better brain function, add to overall well-being. Of course, there’s the sense of accomplishment after exercise that contributes to positive self-regard, too. Be sure you approach exercise gently without a lot of high expectations or perfectionist demands related to body image, kindly giving yourself ample credit for any progress made. 5. Practice Forgiveness Research indicates that forgiveness is associated with higher self-esteem and greater life satisfaction, as well as fewer instances of low mood, feelings of anxiousness, and hostility. Experts suggest you can begin practicing forgiveness in small ways. When someone cuts you off in traffic, consider it isn’t personal and forgive the offender. Let people off the hook. By practicing forgiveness of others, you might find that it’s a little easier to forgive yourself too – which is a big boon to self-esteem! 6. Form Positive Relationships Take steps to foster positive social relationships. Research reported by the American Psychological Association shows that social support and social acceptance overwhelmingly help shape the development of self-esteem in people of all ages. This may sound like a tall order if you’re lacking in self-esteem and confidence. A first step might be joining some kind of support group. Or, if you’re feeling more comfortable about increasing your social connections, take a look at online groups like Meet Up. Pursuing a hobby is a great way to make new, positive connections. At the same time, you’ll have the added bonus of developing one of your genuine interests, which is good for self-esteem too! Ask a friendly neighbor, or perhaps someone from work, to join you for coffee. The key is to spend time with positive people. 7. Speak Up One vital way to value yourself is to honor your needs and speak your mind. This might mean speaking up and setting boundaries as needed. When you lack healthy levels of self-esteem, it’s common to fall into people pleasing and doing things you don’t want to. Start being assertive by simply saying “no.” Watch people who are assertive and let them serve as inspiration for you. Emulate what they do until you find your own rhythm in speaking your mind. 8. Seek Help It’s possible you may need the support of a qualified mental health professional to help you build your self-esteem. Having a professional in your corner is a very powerful way to help you to face past traumas, shame, addictions, or mental health issues that may be impacting your self-esteem. Research shows that cognitive behavioral therapy (CBT) is highly effective in self-esteem building. There’s no weakness in asking for help; it’s a strength, and another reason to feel good about yourself. Be Patient Cultivating healthy self-esteem is a lifelong practice. It takes time. If you notice you have a little more confidence, or are taking on challenges, or treating yourself with more compassion, these are all signs that your self-esteem is growing. 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.
Learn more
Some of the Best Healthy Aging Tips to Keep Your Brain & Memory Sharp
Memory loss is an inevitable part of aging, right? Wrong! According to physician and double board-certified psychiatrist, Daniel Amen: "While it is true that memory issues are common with age, they are not inevitable. In the presymptomatic stage, when memory problems are minor, help is likely to be most effective. If you’re struggling with your memory, even if it seems inconsequential, now is the time to get serious about your brain’s heath.” How to Slow Brain Aging Two of the best ways to slow the aging process are to avoid the things that hurt your brain and embrace the things that help your brain. Though easy to comprehend, those simple steps can be extremely difficult to implement. That’s why it’s important to adopt daily habits that can protect your brain from the things that can harm and age it. To help support your brain health as you grow older, try these practical, natural strategies for healthy aging… 3 of the Best Ways to Support Healthy Aging Today 1. Brain-Energizing Activities Physical exercise can enhance brain health and support memory by: Increasing the size of the hippocampus, the brain’s main memory-forming zone, according to a study published in the American Journal of Geriatric Psychiatry. Protecting the hippocampus from stress-related hormones, like cortisol, which can damage the brain when its levels are high for sustained periods due to ongoing stress. Stimulating the production of growth factors, such as BDNF (brain-derived neurotrophic factors), which nurture brain maintenance and neurogenesis. Decreasing the formation of beta-amyloid plaque, clumps of protein found in the brains of people with severe memory issues. Facilitating greater detoxification through sweat, which is critical since toxins can damage the brain and increase the risk of memory problems. 2. Memory-Supporting Foods Here are some of the best ultra-healthy, memory-supporting foods you should work into your diet: Fish: One of the most studied foods for brain health, fatty fish – such as sardines, wild salmon, tuna, and mackerel – are high in the omega-3 fatty acids EPA and DHA, which are critical to brain health and memory. Vegetables: Vegetables are loaded with vitamins, minerals, antioxidants (including carotenoids), flavonoids, and other polyphenols that help keep the brain healthy and memory sharp. Fruits: Flavonoids and other polyphenols – particularly those found in berries, apples, and citrus fruits – may help to reverse age-related decline in memory and learning. Herbs and Spices: Saffron, turmeric, rosemary, and sage contain substances that support memory and offer overall protection against cognitive decline. Cinnamon may help improve blood sugar status as well as fight inflammation. Nuts and Seeds: Nuts are loaded with healthy fats, minerals, and nutrients that are needed to power the brain’s memory function. Walnuts and almonds also may support mental sharpness. 3. Anti-Aging Supplements Though many products on the market are thought to have memory or age-defying benefits, it’s a good idea to take supplements that offer these anti-aging nutrients… [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Collagen Collagen is the main structural protein that makes up the connective tissues in your body. You need an abundance of healthy collagen to keep your skin elastic, your nails and bones strong, and your joints youthful. It also provides structure for cartilage, tendons, ligaments, muscles, and blood vessels. There are different types and sources of collagen, so make sure to research a product before taking it. CoQ10 Coenzyme Q10 (CoQ10) is a powerful cofactor and protectant for the mitochondria that generate over 90 percent of all our energy. These are constantly at work in all our cells but are most active in the brain to supply its huge energy demands. CoQ10 is important for the brain, heart and circulation, immune system, and other organs. Curcumin Curcumin is an umbrella name for the three main active curcuminoids of turmeric: curcumin, demethoxy-curcumin, and bis-demethoxycurcumin. Curcumin is thought to support working memory, calmness, and satisfaction in coping with mental strain. It also can help promote cardiovascular health and lessen physical fatigue. Resveratrol Resveratrol may help to promote healthy heart muscle function. It’s a phytonutrient that gives red wine its “heart healthy” status. Additionally, resveratrol may help support blood vessel function, promote healthy blood sugar utilization, and improve word recall. Vitamin A Vitamin A is crucial for the brain to develop and maintain its trillions of nerve cell connections (synapses). This powerhouse vitamin is crucial for the development and maintenance of the brain, lungs, eyes (vision), and intestinal tract. It’s also essential for a strong immune system. Vitamin D Traditionally known as the bone vitamin, vitamin D also is essential for organ growth. The liver and kidneys convert vitamin D into a powerful hormone for the health of the brain, heart and circulation, immune system, bones, joints, muscles, and other organs. Vitamin D promotes attention, socialization, memory and learning, positive mood, and overall brain function, while enhancing health and well-being. Superior to D2, vitamin D3 (cholecalciferol) is converted into a hormone that regulates about 900 different genes. Vitamin D3 helps promote healthy mood management and cognitive function and works well with vitamin K2. [/wc_box] Be Proactive Despite what many healthcare practitioners would have you believe, losing your memory or developing mental fog in your forties, fifties, sixties, or even seventies isn’t normal – it’s a sign of trouble. However, serious memory loss isn’t inevitable with advancing age. The best way to sharpen recall, reduce brain atrophy, and avoid long-term memory problems is to be proactive. There will never be a better time to start improving your memory than right now. One of the best ways to promote healthy aging is to take supplements with highly purified nutraceutical ingredients that are clinically researched to keep your mind sharp and efficient. BrainMD offers an entire category of Memory Supplements to help support your brain, cognition, and memory.* Try one of these pure and potent supplements today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
Learn more
Tana Amen's Best Mindfulness Meditation Techniques to Feel More Present
What’s the first thought or feeling that comes to your mind when you hear the word meditation? Some people might picture a calming, safe haven in their everyday lives. For others, it’s something to avoid at all costs. I’m always surprised that there are still a lot of misconceptions and even fear around such a helpful practice. For example, I hear from many people that they aren’t able to meditate or don’t know how to. They claim they can’t clear their mind or turn off the endless mental chatter that seems to run 24-7. And it’s understandable, in today’s busy, information-overloaded world, that we would have problems being with ourselves, sitting still, calming those anxious thoughts, and enjoying silence. But we don’t have to complicate this process, and we also don’t have to be perfect meditators on day one. There’s a reason this is called a practice. It’s something we keep showing up for, and eventually, we find that we’re more able to simply be with ourselves. We also learn to tune in to both our inner selves and the divine. (There are a ton of other benefits, too, which I will discuss further below.) Today, I’m going to share with you my own method of mindfulness meditation, plus some helpful tips if you’re just starting out. These techniques are what work best for me, and I know they’ll help you discover some practices that are best for you. The Top Benefits of Mindfulness Meditation There's a lot of talk nowadays about meditation and the importance of doing it. How and why should you practice this, and what are the benefits? I can talk about what it means to me. In the first place, it’s great to do meditation when you feel stressed out or overwhelmed in life. But it’s a better idea to meditate on a regular basis—before you hit crisis mode. It helps calm you and gets you ready for anything that comes at you during the day. In addition, numerous studies have shown the physical benefits of meditation. It helps decrease your blood pressure, settles the emotional centers in your brain, and promotes an overall sense of well-being. Meditation has also been shown to help you sleep better, lessen symptoms associated with anxiety and depression, and increase energy and focus. But did you know that it can also help you live the life you want, simply through the power of setting intentions? Living with intention is the opposite of thinking about what you don’t want, which is what many of us focus on as we move through life. That’s right—meditation can actually rewire those negative ways of thinking. For me, meditation combines two powerful forces: prayer and intention. It’s my way of communicating with God, and that means both listening and talking. It basically welcomes the Holy Spirit into my body. Of course, your meditation might be driven by different intentions, or may incorporate different techniques, but this is how I envision my own practice. I encourage everyone to find what works for them. My Mindfulness Meditation Routine First, I settle down and imagine a light filling my body, healing me and grounding me. I’ll move my attention from the base of my body upward, with each part being associated with different effects. For example, focusing on my heart, I ask for more empathy, love, and forgiveness for others (and that same empathy and forgiveness for myself). Moving up the body, I put extra attention on any places I’m experiencing pain. I also focus on my throat, since I had thyroid cancer in the past and want to emphasize having a strong voice. (As I wrote about in my book The Relentless Courage of a Scared Child, my past trauma makes it extra-important that I embrace my voice as a way to heal and reclaim my power.) As I move upward in my body during this mindfulness meditation, I continue to be aware of the light filling me, and I ask for wisdom in my life. I set the intention of being congruent and authentic, because I want my thoughts and actions to match my values. Throughout this process, I take deep breaths. With each inhalation, I focus on what I want, and with each exhalation, I envision releasing anything negative—such as thoughts or habits—that I want to let go of. By the time I’ve completed this full-body, deep-breathing daily check-in with myself, I’m ready to face the day and move through it with a greater amount of grace and ease. I reduce the anxious thoughts that can sometimes invade the mind, and I’m able to lower my stress levels all day long. And you should try this practice at nighttime, too. Getting into the habit of meditation for sleep is a great way to conquer insomnia or feelings of nighttime restlessness. It calms the mind and body so we can drift off into a more peaceful slumber. My Best Meditation Tips If you’re new to meditation, don’t worry about doing it wrong—any attempt is a win. Try these helpful tips to kick off your journey: Start Slowly Build your practice over time. Even a few minutes a day is better than nothing. And you don’t want to set yourself up for disappointment by making unrealistic goals right off the bat. Put aside even 5 minutes every morning to check in, breathe, and set an intention for the day. If that’s still too intimidating, start with 3 minutes—just do it! With more experience, you can add minutes, then add a nighttime meditation for sleep, too. I love starting and ending my day with meditation. It’s the perfect way to wake up and get ready for bed. Speak Some Inspiration You might try picking a word or an affirmation to begin your day. Think about how you want your day to unfold or what quality you want to embody—such as strength, balance, or love. Or use affirmations, which are short statements that give you a positive boost, such as: “I love and accept myself,” “I choose to be healthy in body, mind, and spirit,” or “I live in alignment with my values.” While you may choose to repeat the same one every day, you may also find that your needs vary on different days. Use whatever feels right at the moment. Carry Your Meditation With You Especially if you’re a beginner, it can be easy to start your day with a few minutes of meditation and then carry on with business as usual. But one of the best side effects of meditation is how it can infuse our entire life with a greater sense of mindfulness. So often we're rushing around, ruminating over the past or projecting into the future, that we’re barely living inside the moment right now. Make a conscious effort to go through your day with awareness: noticing your breathing, fully focusing on an activity, or taking in the sensory pleasures around you. Being more present will do wonders for your levels of joy, happiness, and gratitude—and meditation can help you get there. Go Easy Is your mind racing with anxious thoughts? Do you find it impossible to focus? First of all, don't beat yourself up or fall into the trap of telling yourself you “can’t do” meditation. Show yourself some compassion and keep trying, day after day—you’ll soon see your behaviors start to shift. In the moment, if you find your mind wandering, reground yourself by directing your attention to something steady, like your breathing. It’s normal for your mind to feel scattered, especially at first. Just return your focus to your body and breath, and continue with your practice. It gets easier over time to notice these distractions and to redirect yourself when they happen. Try one of the mindfulness tips above and start feeling the difference today!
Learn more
Decoding Sex Hormones: How to Balance Your Hormones Naturally
Hormones are your body’s chemical messengers. They’re made in the endocrine system by specialized tissues called glands. Hormones control most of the processes that happen in the body, including metabolism, reproduction, sexual function, and mood. What Are Sex Hormones? Sex hormones are specific chemical messengers produced in the ovaries in women, in the testes in men, and the adrenal glands in both sexes. Although sex hormones are primarily known for regulating development, puberty, and reproduction, they also influence many other aspects of health, including: Mood and brain function Body weight and composition Sleep Metabolism (how your body gets energy from the foods you eat) Skin and hair health Cardiovascular and bone health Types of Sex Hormones There are four main sex hormones, estrogen, testosterone, progesterone, and DHEA. Let’s take a closer look at each… Estrogen Estrogen is the most well-known female hormone. It’s made in the ovaries, adrenal glands, and fat cells. Males make estrogen, too, just in smaller amounts. Estrogen works alongside progesterone to regulate a woman’s menstrual cycle. In men, estrogen is important for libido, sexual function, and sperm production. Estrogen levels are also linked to bone health, metabolic health, skin elasticity, mood, and more. Many organ systems, including the musculoskeletal and cardiovascular systems and the brain, are affected by estrogen. There are three main types of estrogen: estrone (E1), estradiol (E2), and estriol (E3). Estrone (E1) is the weakest type of estrogen. Estrone can be converted into estradiol and is typically highest after menopause. Like all estrogen, estrone supports female sexual development and function. Estradiol (E2), the most potent and active of the three estrogens, is often the only one measured in an estrogen test. During puberty, estradiol levels increase and remain at their highest through an individual’s reproductive years. Estradiol then gradually decreases in perimenopause and remains low throughout menopause. Estriol (E3) is the dominant form of estrogen found during pregnancy. Made by the placenta, estriol’s primary function is to control the production of other pregnancy hormones while supporting fetal development and uterine growth. Estriol also helps prepare the body for childbirth and breastfeeding. Testosterone People tend to think of testosterone as an exclusively male hormone, but women produce and need testosterone too, just at lower levels. Healthy testosterone levels in women help support: Fertility Sex drive Menstrual health Breast and vaginal health Bone density Muscle mass Mood Memory Motivation In both men and women, testosterone helps protect the nervous system and helps ward off low mood, memory problems, and cognitive issues. Testosterone is the primary hormone responsible for libido in men and likely helps maintain libido in women. The top complaint from women with low testosterone is decreased libido, which is why many women seek libido supplements to help balance this hormone. Progesterone Progesterone, also known as the “chill hormone,” is produced by the ovaries, uterus, and adrenal glands. It’s best known for helping regulate the menstrual cycle – women make progesterone in response to an egg being released from an ovary (ovulation) – but progesterone also plays an essential role in breast health, brain function, mood, and sleep. In men, progesterone is also important for sperm and prostate health. Dehydroepiandrosterone (DHEA) Dehydroepiandrosterone (DHEA) is made in the adrenals and then converted by the body to estrogen in women and testosterone in men. DHEA is responsible for several functions, like regulating neurotransmitters, stress response, and synthesizing other hormones. If your DHEA levels are low, your sexual health, energy, muscle mass, and bone density can suffer. Are My Hormones Levels Off? When your hormones are healthy, you tend to feel more vibrant and energetic. When your hormones are out of balance, you’re much less likely to experience optimal health. That’s why it’s important to check your hormone levels regularly to understand how they affect you. 8 Best Ways To Naturally Balance Your Hormones For many people, simple lifestyle changes like eating a well-balanced diet, taking the right supplements, and getting good sleep can help restore proper levels of hormones in the body. Here are some of the best ways to naturally balance your hormones: 1. Exercise Regularly Physical activity directly impacts your hormonal health. Exercise can enhance hormone receptor sensitivity, which assists in the delivery of nutrients and hormone signals. 2. Eat a Protein-rich Diet Proteins break down into amino acids, which are needed to produce peptide hormones. These hormones play a critical role in regulating several physiological processes, including growth, energy metabolism, appetite, stress, and more. 3. Maintain Good Gut Health Your gut produces metabolites that can affect hormone health. Taking a good quality probiotic can help. 4. Watch Your Sugar Intake Eating too much sugar can lead to insulin resistance, disruptions in the gut microbiome, and imbalanced hormones. Opt for healthy sugar-free alternatives instead. 5. Reduce Stress Easier said than done! Excessive stress can significantly disrupt hormone levels and hurt your health. 6. Get Enough Sleep Sleep is one of the most important factors in hormonal imbalance. Your hormone levels can rise and fall throughout the day simply because of how you slept the night before. 7. Eat Good Fats Healthy fats like olive oil, avocados, and raw nuts and seeds can help keep your hormones balanced. 8. Take High-quality Supplements The right supplements can help optimize your hormone health. What Supplements Can Help With A Hormonal Imbalance? Both men and women can naturally support their testosterone levels with BrainMD’s new testosterone supplement. Brain-T MAX delivers clinically proven ingredients that have been shown in research studies to naturally increase testosterone.* It can also help support cognitive function, energy, stamina, and immunity.* [wc_button type="inverse" url="/brain-t-max" title="SHOP BRAIN-T MAX" target="blank" url_rel="" icon_left="" icon_right="" position="center" class=""]SHOP BRAIN-T MAX[/wc_button] At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about Brain-T MAX and ours 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.
Learn more
This Is What You Need to Know About Serotonin and Happiness
Are you looking for ways to brighten your mood? If so, are you getting enough of the “Happiness Chemical” every day? What’s the Happiness Chemical? The human brain produces a soothing neurotransmitter called serotonin, mostly from the amino acid tryptophan that’s derived from dietary proteins. Serotonin regulates many transmitter systems and plays a role in the brain and body’s ability to communicate. It has been referred to as the “don’t worry, be happy” neurotransmitter. Serotonin plays multiple roles in the brain’s functioning, including: Maintaining a balanced mood Boosting self-confidence and social behavior Supporting a healthy appetite Facilitating deep sleep Sustaining the body’s 24-hour rhythms Enabling survival functions like body temperature regulation and breathing Also, serotonin has been linked with learning and memory. Interestingly, though serotonin is manufactured in the brain, where it performs its primary functions, it’s estimated that about 90% of our serotonin supply is found in the digestive tract and in blood platelets. Can Serotonin Really Make Me Happy? Though research is ongoing, there are strong indications that this transmitter may help improve mood, especially when working in tandem with other nutrients. For instance, 5-HTP, the raw material the brain uses to make serotonin, can cross the blood-brain barrier and has been shown in double-blind, placebo-controlled studies to lift the mood and calm a restless mind. B vitamins, such as vitamins B6, B9 (folate) and B12, have been linked to positive mood and they all participate in the synthesis of serotonin. Also, saffron, derived from the flower of Crocus sativus, may help support healthy levels of serotonin in the brain. While supplements can affect people differently, there’s strong evidence that serotonin, and other nutrients that support its actions, may have a positive effect on mood and overall well-being. There’s also strong evidence that serotonin deficiency may cause mental and physical health problems. Signs of Serotonin Deficiency Many people don’t produce enough of this healthy transmitter to experience its calming, positive effects. Low activity of serotonin on certain of its 14 receptors can result in sudden shifts between low mood and overexcited mood. Since serotonin also functions in your intestinal tract, having low activity of this transmitter is closely associated with changes in gut health and appetite. Low serotonin activity may result in: Difficulties with mental sharpness Carbohydrate cravings and binge eating Digestive and other intestinal problems Sleep issues Feeling overwhelmed and unhappy Headaches Anger and irritability So, what can you do if you’re low in serotonin? Healthy serotonin activity can be maintained in the brain and body through certain lifestyle interventions, such as regular exercise, getting appropriate levels of sunlight exposure, and daily supplementation with nutrients that facilitate serotonin production. Natrual Serotonin Supplements Supplements that provide select B vitamins, as well as concentrates of saffron, can help support healthy serotonin levels. BrainMD’s Serotonin Mood Support was created specifically to promote multiple brain mechanisms that maintain healthy serotonin levels in the brain.* BrainMD’s Serotonin Mood Support Taking BrainMD’s Serotonin Mood Support can help increase the production of soothing brain waves, correct stress-related nutritional deficiencies, and promote relaxation that will enable quality sleep.* It can help you handle the ups and downs of life with more composure.* This potent mood formula includes: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] 5-Hydroxytryptophan (5-HTP) – This nutrient is readily absorbed and rapidly reaches the brain, where it requires just one enzyme step for conversion to serotonin. This enzyme also needs vitamin B6. Vitamin B6 – Vitamin B6 is an essential cofactor for enzymes that make dopamine and serotonin. It works in harmony with methylfolate and methyl-vitamin B12 to support a variety of neurotransmitter systems. Methylfolate – The B vitamin folate provides methyl groups needed to make serotonin. Methylfolate is pre-activated folate, and is the body’s most readily utilized form of this vitamin. It’s better utilized than folic acid, a manufactured substance not found in nature that many people cannot efficiently convert into usable folate. Methyl-cobalamin – The body’s most readily-utilized form of vitamin B12, methyl-cobalamin provides metabolic backup for methylfolate. We avoid using cyano-cobalamin, which contains toxic cyanide. Saffron – The world’s most expensive spice, saffron has been used for thousands of years to induce happiness. Modern saffron concentrates have consistently improved mood, feelings of anxiousness, and other mental functions in clinical trials. [/wc_box] Serotonin and Happiness (& More) If you’re looking for natural ways to support your mood, taking supplements that release happiness neurochemicals – like serotonin – into your brain is a smart place to start. Healthy lifestyle habits, such as daily exercise, consuming whole foods, and taking a dietary supplement like Serotonin Mood Support, can work together to sustain the brain’s many vital functions, support a positive mood, promote restful sleep, and more.* 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 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.
Learn more