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What You Need to Know About USDA Organic and Non-GMO Foods
One way to protect your brain and body health is to be discerning about how the food you consume is cultivated. Thankfully, there are two important labels that can tell you a lot about the health, safety, and environmental impact of a particular food product: USDA Organic and Non-GMO. Here’s what you need to know about these labels, and why they matter. What Does Organic Mean? Unlike fluffy marketing terms like “all-natural,” “sustainable,” or “locally grown,” the term “organic” is actually a legal one that carries some weight. Products labeled as organic must meet the organic label requirements established by the USDA’s National Organic Program (NOP). Certified organic foods and food ingredients are grown or raised on organic farms that meet rigorous requirements and are inspected by USDA-approved certifiers. Organic farms are then required to be inspected annually to ensure continued compliance. Certified organic produce or food items will have the USDA Organic seal (pictured right). It’s sometimes accompanied by a seal from one of the USDA organic certifying agents, which vary in design. Additionally, you may see the claim “100% Organic” or simply “Organic” featured on a food product’s front display panel. Only food products with 95% or more organic ingredients that have met the legal requirements for organic labeling can feature the organic claims on the front label and the USDA Organic seal. The claim “Made With Organic ___” on a product label indicates the product has at least 70% organic ingredients. In cases with less than 70% organic ingredients, a product will use “organic” for the organic ingredient on the ingredient panel. For products using either of these organic claims, no USDA Organic seal is used. Among the many criteria to be met for organic certification, here are some of the requirements most pertinent to consumers. For plant foods/ingredients: Must be grown without the use of pesticides, synthetic fertilizers, and genetically modified organisms (GMOs) for three years or more prior to harvesting. Farm must have a buffer zone surrounding the area to protect against chemical contamination. Farm must conserve and enhance biodiversity, care for soil health, minimize erosion, and use environmentally sound practices for managing fertility, weeds, diseases, and insects. No use of sewage sludge or irradiation. Must adhere to a strict list of permissible substances to safeguard crops, called the National List. For animal-based foods/ingredients: Diet must use organically-grown feed (without animal byproducts) only and no synthetic hormones or antibiotics. Must be raised in clean, safe living conditions accommodating natural animal behaviors (like the ability to graze on pasture or have access to outdoor space). Must not be confined in such a way that prevents lying down, standing up, fully extending limbs, and moving about freely. No animal cloning. Why Buy Organic? Many consumers buy organic for health reasons and/or because it’s better for the environment. Research shows that organic produce may be better for human health as it contains greater concentrations of important nutrients (such as antioxidants, omega-3s, polyphenols, etc.) and far less harmful pesticide residue than conventionally grown produce. Organic farming is widely recognized for being more sustainable than conventional farming because it lacks harmful chemical pesticides and employs greater biodiversity, which means better soil quality and reduced pollution from synthetic fertilizer. Another consideration: conventionally grown livestock involves an added carbon footprint from imported feed that’s absent in organic production. Non-GMO Labeling You’ve likely seen the Non-GMO Project Verified seal (pictured right) on the display panel of numerous products. It’s the most rigorous and commonly used non-GMO verification. To fully appreciate this third-party verification, it’s important to understand what GMOs are and the concerns consumers have about them. About GMOs GMOs are living organisms whose genetic material has been manipulated artificially in a lab via genetic engineering. This creates combinations of plant, animal, bacterial, and viral genes that aren’t found in nature or even through crossbreeding techniques. In agriculture, GMOs have been artificially engineered to withstand the direct application of certain herbicides and/or to produce an insecticide. There’s also a new class of GMOs being used to develop other features artificially, such as resistance to browning in potatoes for greater consumer appeal, as well as to make new organisms. Why GMOs Are Concerning The Frankenstein-ish aspect of GMOs makes many consumers uncomfortable, especially since the long-term health consequences of consuming GMO foods is unknown at this time. Some believe that the genetic-engineering process may cause unnatural alterations in a plant’s metabolic pathways or its own naturally occurring proteins, which may lead to the production of toxins or allergens in food. However, this hasn’t been proven. While numerous research articles have pointed to GMO safety, the tentative conclusions in these studies contain various caveats, such as “no overt consequences” and “no effects on human health have been shown,” which suggest that GMO safety hasn’t been proven. Also worth considering is that more than 80 percent of all GMOs grown around the globe are genetically modified for herbicide tolerance, resulting in greater herbicide use. The toxic herbicide Roundup has increased dramatically since GMOs were introduced. GMO crops have additionally played a role in creating “superweeds” and “superbugs,” which require potent toxic poisons to be controlled. There are political/ethical issues too. Giant biotech companies have been able to obtain patents on GMO seeds, which gives them absolute control over their product. Critics say that farmers face severe financial hardships due to having to repurchase GMO-patented seeds annually. Perhaps most unsettling of all, once GMO seeds are released into the environment, they can’t be recalled. GMO Foods GMOs have already infiltrated our food supply. According to the USDA, U.S. genetically modified crops include: soybeans, corn (field and sweet), canola, cotton, alfalfa, sugar beets, summer squash, papaya, apples, potatoes, and some varieties of eggplant, pineapple, and salmon. GMOs are commonly found in sugars, syrups, oils, emulsifiers, and other additives. About 80% of processed foods contain GMOs, according to some estimates. Additionally, corn and soy make up the bulk of the feed consumed by cattle, hogs, and poultry, and alfalfa is a major component in the diet of dairy cows. Starting earlier this year, some GMO foods were required by the USDA to disclose on labeling that they’re “bioengineered.” In its infancy, USDA bioengineered labeling doesn’t apply to all GMO foods, and thus the Non-GMO Project Verified seal is more informative for those wanting to avoid GMOs. Non-GMO: What Does It mean? Non-GMO Project Verified products comply with the Non-GMO Project Standards, which essentially means they’re produced without genetic engineering or genetically engineered ingredients. The standards include stringent provisions for testing, traceability, and segregation. The Non-GMO Project tests products and spot checks at different points in the supply chain along with yearly inspections for ongoing compliance. Organic vs. Non-GMO You may be wondering why non-GMO verification is needed when organic certification already doesn’t allow GMOs. The answer is that non-GMO verification builds on the work of organic certification by adding measures of ongoing testing of high-risk ingredients and important control points. It adds an extra layer of vetting and protection for GMO avoidance. Read the Label The next time you go shopping, you may want to look for the USDA Organic and Non-GMO Project Verified seals. In addition to helping safeguard your health and protect the environment, buying certified foods supports the existence of more organic and non-GMO foods. And don’t forget that these certifications are used in supplements, personal care products, and even textiles that use organic or non-GMO ingredients. 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.
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Testosterone for Women: Here's Why It's So Vital to Your Health!
Did you know that testosterone isn’t just a male hormone? Both men and women have testosterone. In fact, men and women have virtually identical types of hormones. The relative amounts of the various hormones can differ, and traditionally assigned gender differences often come from these variances in hormone levels. Testosterone for Women "Women overlook the need for testosterone.” - Tana Amen, BSN, RN 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 and serious cognitive and memory issues. Testosterone is the primary hormone responsible for libido in men, and likely helps maintain libido in women. The #1 complaint of women with low testosterone is decreased libido, which is why many women seek out libido supplements to help balance this hormone. Hormonal Imbalances The human body produces hundreds of hormones, but the following five probably have the most direct influence on brain/mental health: thyroid (energy regulation), melatonin (sleep patterns and 24-hour cycling), estrogen (cognition and mood), progesterone (sexual behavior, stress, and mood), and testosterone (mood, motivation, sexuality, and strength). When hormones are healthy, you tend to feel vibrant and energetic. When hormones are off kilter, you’re likely to feel less than optimal. This may change the way you think, feel, and act. There are many potential causes of hormonal imbalances in both men and women. The most common causes are diet, stress, environment, age, and lifestyle. Women are more likely to experience imbalances in estrogen, progesterone, and thyroid. In men, low testosterone levels are common. However, both women and men can have imbalances in other hormones that affect the brain, especially as they age. Testosterone and Aging Like many hormones, testosterone levels decrease with age. The aging process can leave some with low testosterone levels, which may increase feelings of anxiousness, mood issues, and a host of other issues. Testosterone also can be prematurely reduced (at any age) by long-term stress, environmental pollutant exposures, insulin imbalance, narcotic use, and many other lifestyle factors. Women experience the most dramatic hormonal shift with menopause. At around age 50, women stop menstruating and their ovaries stop producing the hormone estrogen. As a result, women can experience a number of symptoms, including hot flashes, fatigue, vaginal dryness, and lower libido. Low levels of estrogen and other changes related to aging (such as weight gain) can raise a woman’s risk of heart health issues, cerebrovascular problems, and bone mineral density loss. Low estrogen and testosterone may affect cognitive decline later in life, too. Reducing sugar intake and regularly engaging in weight-bearing exercises are effective lifestyle factors that can help mitigate the effects of testosterone reduction. But you can get nutritional support too! Both men and women can naturally support testosterone levels with BrainMD’s new testosterone supplement… Brain-T MAX Brain-T MAX is a unique supplement that provides nutritional and herbal support for healthy testosterone levels.* Among its key health benefits, Brain-T MAX can help support: healthy testosterone levels in men and women* cognitive function and brain health* energy, stamina, strength, and vitality* healthy levels of the stress hormone cortisol* immune function* Brain-T MAX delivers clinically proven ingredients that have been shown in research studies to naturally increase testosterone, a hormone essential for physical and mental well-being.* Brain-T MAX Ingredients This unique supplement uses natural herbs to help support the endocrine system.* It supplies clinically effective doses of… KSM-66® Ashwagandha Root Extract A patented ashwagandha extract that improves sexual function in women, KSM-66 has been shown to increase testosterone levels at dosages of 600 mg per day.* LJ100® Tongkat Ali Extract A standardized extract of Tongkat Ali, an herbal supplement that may benefit physically active male and female seniors, LJ100 improves testosterone levels and sexual function at a dosage of 200 mg daily.* Testofen® Fenugreek Extract A standardized extract of fenugreek, Testofen has been shown in clinical studies to increase testosterone levels at a dosage of 600 mg daily.* Zinc (as glycinate) Found to increase testosterone levels in people who are low in this mineral, zinc glycinate is a highly bioavailable form of zinc.* These ingredients work together to support healthy circulatory testosterone levels in the body.* What Others Are Saying “I had low energy, lack of motivation in things I previously enjoyed and when I took the Brain-T MAX it helped not only with energy and motivation but also improved my mood overall and created an overall sense of calm.” “Works for me. I’ve experienced measurable endurance in my strength and running sessions. It also gives me a noticeable energy boost, both mental and physical throughout the day. I highly recommend it.” Boost Your Testosterone to the MAX Brain-T MAX is an easy to take supplement, customized for female and male adults.* The ingredients in Brain-T MAX are derived from herbs that clinically support testosterone.* This potent formula targets the source of common sexual health issues that come with aging to improve overall well-being, stress levels, and immunity.* Unlike many other supplements, Brain-T MAX is yeast and gluten free. It’s also sugar free, corn free, soy free, nut free, egg free, and free of artificial additives. Get the support your body needs.* Try Brain-T MAX 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 Brain-T MAX and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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These Are the Top Health Benefits of Swimming and Water Play
Summer is here, and so is the heat. Whether you live near a pool, ocean, pond, river, lake, or kiddie pool...there are many compelling reasons to take a plunge! Swimming and water play are wonderful ways to cool down and have fun, and they offer myriad health benefits for your brain and body. What’s more, simply being around water can make you feel good. A concept called “blue mind theory” formulated by marine biologist Dr. Wallace J. Nichols, suggests that just being near, in, on, or under water can make you calmer, healthier, more connected, and happier. Most of us don’t need someone to tell us about the stress-reducing, mood-enhancing health benefits of water play and swimming because we’ve experienced them firsthand. But in case you need some extra motivation to treat yourself or your family to some water recreation or relaxation, here are some of the proven health benefits of swimming, sporting, playing, or being in or near water. 6 of the Top Health Benefits of Swimming and Water Play 1. It Makes You Feel Good In our modern lives filled with multiple stresses, whether real or imagined, more of us are experiencing extreme stress and feelings of anxiousness. This can impair brain function, immune health, mood, and overall well-being. It’s important to counter the stress response with calming, mood-boosting activities. Aerobic exercise, including swimming, is associated with stress reduction, mood enhancement, and better cognition as it increases blood flow to the brain and helps to improve sleep. Restful sleep is important to mood and brain function, too. One study on yoga and swimming found that swimming was associated with mood-boosting benefits in men and women. It appears that these benefits apply to many water activities. For example, surfers report experiencing a mood lift, often describing the sport as part meditation, part athletic. Indeed, research shows that surfing offers both calming and uplifting effects. While that can, in part, be attributed to the aerobic workout the sport provides, it also could be a benefit of negative ions, which are abundant in and around ocean waves. Experts believe that negative ions increase the oxygen flow to the brain, which results in greater alertness, less drowsiness, and more mental energy. Of course, there’s the factor of nature itself. Nature has a powerful impact on humans. Research has found that green environments may increase both self-esteem and mood, and the presence of water creates a more powerful effect. 2. Helps Reduce Risk of Major Health Issues Swimming is a fabulous, low-impact exercise to do regularly. Just 2 ½ hours total per week can decrease your risk of heart health issues, blood sugar problems, and other serious health issues, according to the U.S. Centers for Disease Control and Prevention. It also can reduce your risk of death to half that of inactive people. 3. Can Help Ease Pain and Improve Joint Health Swimming and most water exercises (with the exception of high-risk water sports) are gentle on the joints and are associated with pain relief. Research shows that those with muscle and joint pain can exercise longer in water than on land without increased effort or further pain. In fact, improvements in joint health have been noted in studies. 4. Beneficial to Aging Adults and the Disabled Many other forms of exercise are off limits to older adults and those with disabilities, but water activities, even the most basic forms, generally boost physical and mental health and help to improve overall quality of life. Any increase in movement helps to bring blood and oxygen to the muscles, joints, and brain – and takes away waste with highly sedentary people. With mobility issues, this becomes critically important. When the brain fails to get enough oxygen it doesn’t work as well. Hence, many areas of health can improve with supervised water exercise. For example, water play has been shown to help maintain bone health in post-menopausal women. 5. Restoration When you need a true break from too much thinking and are experiencing trouble focusing or holding attention, nature is the place to go. Researchers compared urban and natural environments and found that being in nature, or even looking at pictures of nature, can improve directed-attention abilities. In other words, pausing to look out at a glassy lake, a wind-swept ocean, or even images of tropical beaches can help you recover from mental fatigue and improve concentration. Other research shows that fluid movement, the kind of movement used while swimming, helps to bolster creativity. So, if you’re creatively fatigued, a swim could help with creative thinking too. 6. Social Fun The best part about water activities is that they’re fun! Whether it’s simple bonding time with the family in a pool or a sports activity – water play is just that, play. It’s no wonder that children almost universally love to be in and around water (of course, kids need close supervision with water play.) For older kids and adults, there are numerous water activities to enjoy. Learning a new activity is good for your brain since all new learning helps to build new neural networks in the brain, which can improve brain function. Team sports like competitive swimming, water polo, rowing, or sailing can become lifelong passions or hobbies and create lasting social bonds. Water activities can encourage the adventurer in you to come out to play with sports like river rafting, outrigger canoeing, standup paddleboarding, kayaking, kite surfing, and more. Gaze or Get Wet During these times of elevated stress and temperatures, go to the water! Whether you’re gazing or getting wet, you’ll most likely feel refreshed and happier. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Ask Dr. Avena: An Interview With Our CSO On The Benefits Of Testosterone
Dr. Nicole Avena, our Chief Science Officer, has a PhD in neuroscience and psychology from Princeton University and an expertise in brain health and nutrition. Today, we’re picking her brain on the benefits of testosterone supplements, getting the answers to your most pressing questions, and diving deep into the science behind Brain-T MAX, BrainMD's new testosterone supplement. Brain-T MAX Testosterone Supplement: Interview With Brain Health Expert, Dr. Nicole Avena [wc_box color="secondary" text_align="left" margin_top="" margin_bottom="" class=""] BrainMD: What does testosterone do? Dr. Nicole Avena: Testosterone is a sex hormone that both men and women need, but as we age it tends to decline. Supporting healthy testosterone levels can help an individual’s vitality, cognitive function, immune health, and overall wellness. BrainMD: Speaking of cognitive function, what’s the connection between brain health and testosterone? Dr. Avena: Testosterone is an important modulator of cerebral functions and plays a role in cognition. Low testosterone levels have been associated with an increased risk of cognitive impairment, so supporting healthy testosterone levels may help enhance mood and cognitive function in aging men with reduced testosterone. BrainMD: Research shows that testosterone is declining in the U.S. In fact, in the last two decades, testosterone levels in men have fallen over 50%. How common is low testosterone in men? Dr. Avena: Testosterone peaks in men at around age 18, and after age 30, it decreases by 1% a year. So if you’re not a teenager anymore, your testosterone levels are already falling. BrainMD: What causes low testosterone? Dr. Avena: The process of aging can cause decreased levels of testosterone production. Testosterone levels typically peak during adolescence. Once this peak hits, testosterone production gradually declines by around 1% per year. Due to the decline in testosterone that can be experienced, those affected may experience changes in sexual function, physical changes, and emotional changes. Other conditions associated with low testosterone include: Injury (trauma, interrupted blood supply to the testes) or infection of the testes (orchitis) Chemotherapy Metabolic disorders such as hemochromatosis (too much iron in the body) Dysfunction or tumors of the pituitary gland Certain medications Alcohol abuse Chronic renal (kidney) failure Inflammatory conditions such as sarcoidosis (a condition that causes inflammation of the lungs and other organs) Kallman syndrome (abnormal development of the hypothalamus, a gland in the brain that controls many hormones) Obesity or extreme weight loss Uncontrolled type 2 diabetes mellitus Obstructive sleep apnea Estrogen excess (usually from an external or environmental source) Previous anabolic steroid abuse Severe primary hypothyroidism Pubertal delay Trauma (head injury) Radiation exposure or prior surgery of the brain BrainMD: How do you know if you have low testosterone? What are the symptoms? Dr. Avena: Low testosterone is diagnosed with a blood test. Since testosterone levels vary throughout the day, it may take several measurements to determine if someone has low testosterone. Symptoms of low testosterone may include: Low sex drive Low mood Erectile dysfunction Decreased sense of well-being Difficulties with concentration and memory Fatigue Moodiness and irritability Loss of muscular strength Fertility problems Increased body fat BrainMD: Should women also be concerned about low testosterone? Dr. Avena: Testosterone isn't just a “male hormone.” It's also critical for cognitive function, fertility, mood, metabolism, bone density, and cardiovascular health. Many people wrongly think that testosterone is a male hormone. But women need testosterone too, just at lower levels. Healthy testosterone levels in women support sex drive, menstrual health, fertility, breast and vaginal health, bone density, and muscle mass. Just like men, women’s testosterone levels decrease over time, especially once they hit menopause. The #1 complaint of women with low testosterone typically is decreased libido, which is why so many women are searching for libido supplements. BrainMD: How does Brain-T MAX support healthy testosterone levels? Dr. Avena: Brain-T MAX is a supplement designed to support healthy testosterone levels, customized for adults. It supplies clinically effective doses of fenugreek, ashwagandha, tongkat ali, and zinc, which work together to naturally support healthy testosterone levels in the body. Fenugreek has been shown in various studies to have an androgenic and anabolic effect in the male body. Different parts of the fenugreek plant have been used as herbs, spices, and vegetables; it has also been certified in its seed extract form by the USDA. Fenugreek has been shown in studies to increase overall total serum testosterone. In one study, the administration of 500 mg of fenugreek seed extract in college-aged men led to an overall increase in testosterone and a decrease in the enzymes that inhibit the metabolism of testosterone.1 Ashwagandha is widely utilized as an herb that helps to support a healthy stress response and has been known to decrease cortisol levels. It has also been used to treat sexual weakness and dysfunction in men. Studies surrounding the effects of ashwagandha on the male body have been found to increase serum testosterone levels while decreasing both follicle hormone and luteinizing hormone.2 Tongkat ali is an herbal shrub that is found in various rainforest settings. Due to the active components found within tongkat ali, it has been shown in studies to increase overall serum testosterone levels.3 Zinc is a micronutrient that many individuals in the United States are deficient in. Research has found a positive correlation between the body’s zinc concentrations and testosterone levels. Zinc deficiency has been associated with decreased serum testosterone levels. Overall, zinc seems to be an important determinant of healthy serum testosterone levels.4 BrainMD: What makes Brain T-MAX different from other testosterone products? Dr. Avena: Brain-T MAX is an expertly researched formula that took years to develop. This unique combination of Testofen® – the world’s most clinically-researched fenugreek seed extract – KSM-66® ashwagandha, LJ100® tongkat ali, and zinc, is the first of its kind. It uses all natural herbs to benefit your endocrine system. Unlike other supplements, the product is gluten free and free of artificial colors and flavors. Brain-T MAX targets the source of common sexual health issues that come with aging to help support your overall well-being, stress levels, and immunity. BrainMD: Beyond taking Brain T-MAX consistently, what do you suggest women and men do to support hormone health and healthy testosterone? Dr. Avena: To support hormone health and healthy testosterone, you should: Improve sleep Eat a nutrient-rich diet with minimal amounts of processed foods Avoid using endocrine disruptors (synthetic soaps and shampoos, food colorants, plastic cookware and containers, synthetic deodorants, etc.) Improve thyroid health Lower stress Make sure you’re getting enough vitamin D and magnesium Exercise regularly BrainMD: What other supplements would make Brain-T MAX work even better? Dr. Avena: Pairing Brain-T MAX with Brain & Memory Power Boost will support your overall body in the aging process. Brain & Memory Power Boost helps keep your brain healthy, while Brain-T MAX supports hormonal regulation. Supporting both your brain and endocrine system during aging is essential. [/wc_box] Thank you, Dr. Avena! Is there a question we haven’t answered? Please share it in the comments. At BrainMD, we’re dedicated to providing the highest purity nutrients and standardized herbal ingredients to support your overall well-being. For more information about Brain-T MAX and our full list of supplements, please visit us at BrainMD. Scientific References: Mansoori A, Hosseini S, Zilaee M, Hormoznejad R, Fathi M. Effect of fenugreek extract supplement on testosterone levels in male: A meta-analysis of clinical trials. Phytother Res. 2020;34(7):1550-1555. doi:10.1002/ptr.6627. Dongre S, Langade D, Bhattacharyya S. Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Improving Sexual Function in Women: A Pilot Study. Biomed Res Int. 2015;2015:284154. doi:10.1155/2015/284154. Henkel RR, Wang R, Bassett SH, et al. Tongkat Ali as a potential herbal supplement for physically active male and female seniors--a pilot study. Phytother Res. 2014;28(4):544-550. doi:10.1002/ptr.5017. Prasad AS, Mantzoros CS, Beck FW, Hess JW, Brewer GJ. Zinc status and serum testosterone levels of healthy adults. Nutrition. 1996;12(5):344-348. doi:10.1016/s0899-9007(96)80058-x
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Here Are Some of the Best Ways to Handle Anger
Anger is a powerful emotion. It takes skill to learn how to handle anger well. With the mounting divisiveness in our culture, it’s a good idea to brush up on a few anger management strategies. Anger Basics Anger isn’t necessarily a bad thing. In fact, some anger can be good…even lifesaving. For example, a flash of anger can trigger our “fight or flight” response helping to protect us in dangerous situations. Anger also motivates us to take action and stand up for things like justice. And interpersonally, healthy expressions of anger can foster more harmonious relationships. Yet, anger’s fiery nature means it can be highly destructive if it goes unchecked. Types of Anger Did you know there are different types of anger? Here are just a few: Impulsive, externalized anger can destroy relationships in a moment, or worse, lead to aggression and violence. Passive-aggressive anger often expresses itself as cynicism, hostility, putting others down, or being highly critical. Internalized, repressed anger is highly destructive, and can lead to mental health problems such as low mood, addiction, and low self-esteem, as well as issues with interpersonal relationships and general health. Physiologically, anger is associated with cardiovascular health issues and lowered immune function. It’s essential to health and well-being to know how to calm anger when needed, understand it, use it constructively, and take measures to ensure it doesn’t burn out of control. Here are some proven tips to help you handle anger better. Handle Anger Better with These 7 Calming Steps 1. Practice Deep Breathing One surefire way to dial down intense, acute anger, is to do some deep breathing exercises. Breathing from your belly calms the fight or flight response that often gets activated with sharp anger. It can help you to think more clearly and calm feelings of anxiousness too. Here’s a simple exercise you can use the next time you feel anger rising. Breathing with your diaphragm (or stomach) rather than your chest: Inhale for a count of 3 to 4 seconds Pause for beat Exhale for a count of 6 to 8 seconds Pause for a beat Repeat this pattern 10 times The calming effects of deep breathing are usually immediate. 2. Drop Any Judgments There can be a lot of shame tied to anger, especially if you have emotional outbursts that involve other people. Try to have compassion for yourself. Life is full of challenging stressors. Relationship conflicts, family issues, financial stress, memories of painful events, work problems, and the frustrations we encounter every day can easily wake the tiger of anger. Don’t judge your feelings but take responsibility for your actions. Make amends, if needed. Then focus your efforts on learning to calm that inner tiger. 3. Get Curious Anger is a signal that something is amiss. We generally experience it when we feel the need to defend ourselves. Get curious about it. Mental health experts often refer to anger as a secondary emotion that covers up any number of primary emotions. Anger is more protective, while primary emotions leave us feeling vulnerable, which can be very uncomfortable. These types of emotions may include feelings of sadness/grief, abandonment, betrayal, fear, loneliness, insecurity/lack of safety, being taken advantage of, shame, and more. So, when you feel angry, ask yourself what other emotions might be lurking beneath the surface, driving the anger. 4. Practice Self-Care Adults aren’t unlike small children – when our most basic needs go unmet, we can get very cranky! Ensuring you get plenty of restful sleep is an essential self-care strategy. Also, eat an abundance of brain healthy foods like lean protein (especially in the morning!), colorful fruits and vegetables, and healthy fats. Avoid excessive alcohol, caffeine, and refined carbohydrates as they can disturb sleep, spike blood sugar levels, and fuel anger. Providing your brain with the restorative sleep it needs helps to balance hormones, which can help regulate anger. Keeping blood sugar levels steady helps to promote a more positive mood. Of course, getting regular exercise is a fantastic way to boost mood and keep anger in check. 5. Learn to Communicate Constructively Experts suggest that you express your anger or frustration in a simple, direct, and nonconfrontational manner. Communicate your concerns and needs clearly and check yourself for any hidden desire to hurt or control. Think constructively and identify potential solutions. Speak only in “I” statements. Always be respectful. Don’t be accusatory and stay away from statements with “always” and “never.” The more specific you can be when expressing yourself, the better. For example, “I’m frustrated because I’m doing the dishes every day, and I’d like you to pitch in” instead of “You never do the dishes, and I can’t stand it any longer.” 6. Be Open to a New Perspective Our minds often tell us things that aren’t true. It may not actually be the situation that makes us angry, but what we think about the situation. Our minds have thousands of thoughts every day, and many of them are automatic negative thoughts (ANTs). These ANTs may make up all sorts of things about events, people, and situations. Question them. You’ll likely feel less angry if you choose a different thought. Psychologists call this technique cognitive reframing. Another helpful practice is to imagine being in another person’s shoes. Try to see a situation from their perspective. 7. Cultivate Relaxation In addition to deep breathing and excellent self-care, find ways to bring more relaxation into your life. That may include practicing a hobby or going on a travel adventure. It might be reading a book (rather than scrolling through social media!) on your lunch break. Perhaps it’s playing fun and social sports like pickleball. Take up a meditation practice. Get out into nature. Research shows that people who spend time in nature tend to have less anger and hostility. Anger Is Serious Anger issues aren’t to be taken lightly. If your anger feels out of control, causes you to act in ways you regret, or harms those around you, reach out to a mental health professional for help. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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What is Brain-T MAX and How Does It Support My Testosterone Levels?
Hormones are chemical messengers produced in the body that control and regulate the activity of certain cells or organs. Hormones, such as estrogen and testosterone, play a key role in helping maintain the health and vitality of your brain and body. What Is Testosterone? Testosterone is a vital hormone that’s important for male development. It’s responsible for the deepening of the voice, the growth of facial hair, and many other features typically associated with maleness. Besides being an androgenic, or masculinizing hormone, testosterone is also an anabolic, or tissue-building hormone across the gender spectrum. Testosterone also plays a role in the production of red blood cells and the regulation of bone mass, muscle mass, and fat distribution. Though men have more testosterone than women, women produce and need testosterone too (just as men have some estrogen), just in smaller amounts. In both men and women, testosterone helps protect the nervous system and helps ward off low mood and serious cognitive and memory issues. Testosterone is the primary hormone responsible for libido in men, and likely helps maintain libido in women. Testosterone Deficiency As with many hormones, testosterone levels decrease with age. Testosterone peaks in adolescence and gradually declines around 1% each year thereafter. Those affected by this gradual decline in testosterone may experience emotional changes, physical changes, and changes in sexual function. The aging process can leave some men with low testosterone levels that have been shown to increase feelings of anxiousness, low mood, and a host of other issues. Testosterone also can be prematurely reduced (at any age) by long-term stress, environmental pollutant exposures, insulin imbalance, narcotic use, and many other lifestyle factors. Some men go through a form of menopause called “andropause.” This phase can begin even in their 40s and 50s. The complications surrounding andropause include a wide array of manifestations, some of which also occur in women going through menopause. So, what are the best ingredients to naturally support healthy testosterone levels in men and women? BrainMD is proud to offer our new testosterone support product… Brain-T MAX Brain-T MAX is a unique supplement that provides nutritional and herbal support for healthy testosterone levels. Among its key health benefits, Brain-T MAX can help support: healthy testosterone levels in men and women cognitive function and brain health energy, stamina, strength, and vitality healthy levels of the stress hormone cortisol immune function Brain-T MAX delivers clinically proven ingredients that have been shown in research studies to naturally increase testosterone, a hormone essential for physical and mental well-being. Brain-T MAX Ingredients This unique supplement uses natural herbs to help support the endocrine system. It supplies clinically effective doses of... KSM-66® Ashwagandha Root Extract A patented ashwagandha extract that increases testosterone levels at dosages of 600 mg per day, KSM-66 also has been shown to improve cognitive function. LJ100® Tongkat Ali Extract A standardized extract of Tongkat Ali, long used in Malaysia for sexual health, LJ100 improves testosterone levels and sexual function at a dosage of 200 mg daily. Testofen® Fenugreek Extract A standardized extract of fenugreek shown to increase testosterone levels at a dosage of 600 mg daily. Zinc (as glycinate) Found to increase testosterone levels in people who are low in the mineral, zinc glycinate is a highly bioavailable form of zinc. These ingredients work together to support healthy circulatory testosterone levels in the body. Brain-T MAX FAQ How do I take Brain-T MAX? It’s recommended that adults take 3 capsules daily with food. This product isn’t recommended for children younger than age 18. Can this supplement support my immune health? Deficiencies in zinc have been linked to lower immunity to pathogens. Also, ashwagandha has been shown in clinical studies to reduce overall stress levels. Reducing stress can help support your immune system. Will this product make me drowsy if I take it during the day? No. Though this supplement can help manage stress, its ingredients won’t make you drowsy. Is this product safe to take during pregnancy? This supplement isn’t recommended for use during pregnancy or lactation. Can this supplement make me dependent on it, or addicted? Because this supplement is created from nutritional and herbal components, it won’t make you dependent. Which other supplements would make this supplement work even better? Pairing Brain-T MAX with Brain & Memory Power Boost can help support your hormonal regulation and overall brain and body health during the aging process. MAX-imum Testosterone Support Brain-T MAX is an easy to take supplement, customized for female and male adults. The ingredients in Brain-T MAX are derived from herbs that clinically support testosterone. This potent formula targets the source of common sexual health issues that come with aging to improve overall well-being, stress levels, and immunity. Unlike many other supplements, Brain-T MAX is yeast and gluten free. It’s also sugar free, corn free, soy free, nut free, egg free, and free of artificial additives. Get the support your body needs. Try Brain-T MAX 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 Brain-T MAX and our full list of brain healthy supplements, please visit us at BrainMD.
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This Is How to Make Healthy Summer Smoothies
If you don’t drink smoothies, now might be the perfect time to start. With the abundance of fruits and vegetables now available, it’s the ideal season to enjoy healthy summer smoothies, custom designed to support your brain and body health. With a good blender and a few basic ingredients, you can create a delicious, highly nutritious liquid meal for breakfast, post-workout, or on the go. What’s more, kids love them too. Benefits of Smoothies Smoothie making has been going on for nearly 100 years. And while some store-bought smoothies may be no better than a milk shake, you can make your own healthy smoothies. In fact, if you do it right, a well-crafted smoothie can: Increase Fiber Intake Some research indicates that smoothies made with whole fruit offer a lot of fiber and score lower on the glycemic index, which means there’s no big blood sugar spike. Help You Get 5 A Day One smoothie can provide as much as 3 servings of fruits and vegetables, depending on what you include. Deliver Hydration and High-Quality Nutrition Power packed with vitamins, antioxidants, protein, and healthy fats, smoothies provide your brain with the hydration and nutrients it needs to work optimally. Help Manage Food Cravings When your body is fed real and balanced nourishment, it helps to curb food cravings. Boost Immune Function Especially if your smoothie contains greens or immune boosters such as ginger, green tea, vitamin-C rich fruits, or cruciferous veggies, a smoothie can boost your immune function. That sounds pretty good, doesn’t it? Well, let’s look at the components of a high-quality smoothie! Some of the Best Ingredients to Make Healthy Summer Smoothies Whole Fruit Choose whole fruit over fruit juice. Frozen bananas and berries are essentials. The banana provides a natural creamy thickener as well as sweetness. Berries deliver big on vitamins and antioxidants, while providing a refreshing, fruity taste with tempered sweetness. Frozen berries might be ideal for hot, summer days, but fresh berries work too. Apples and oranges are always a great addition. For a tropical twist, try mango, pineapple, or papaya. They’re loaded with digestive enzymes as well. Melons, cherries, and peaches are great in summer when they’re at peak ripeness. Keep in mind that if you have blood sugar issues, you may need to avoid ultra-sweet fruits. Use specific fruits to provide sweetness, thickness, flavor, and texture. Pitted Medjool dates are a go-to for natural sweetness. Avocado can provide a thickening creaminess, as well as an alternative to banana with the added benefit of healthy fat. Dried coconut, acai berries, goji berries, tart cherries, and pomegranate offer up some exciting flavors and antioxidant power. Experiment and have fun! Veggies Vegetables may not sound very appealing in a smoothie, but they can help balance the flavor, while providing a power punch of nutrients. Greens are wonderful in smoothies – especially kale, spinach, Swiss chard, and greens powders and superfoods. When combined with fruit, protein powders and/or plant milks are hardly noticeable. Other refreshing veggies to consider are celery and cucumber. These can be especially nice in a lighter smoothie. They have cooling properties too, perfect for summer. To add bulk and nutrients, consider adding broccoli, cauliflower, or zucchini. Colored veggies like carrots, beets, sweet potato, pumpkin, and butternut squash will give your summer smoothies a boost of beta carotene and other healthy antioxidants. Some are known to boost blood flow as well, which is excellent for brain function! Plant Milk, High-Protein Yogurt, and Protein Powder The addition of a plant milk and/or protein powder to a smoothie helps to make it creamy and delicious. Ample protein is essential to help your body repair cells and make new ones – especially post work-out. Protein also gets your brain working first thing in the morning. Plant milk is generally preferred as it doesn’t have the saturated fat found in regular milk. Soy, hemp, oat, almond – choose your preference. Get plain, unsweetened plant milk or one that’s mildly sweetened without refined sugar. For yogurt, Greek is high in protein. As with plant milk, get plain and unsweetened. The best protein powders – whether they’re made from whey, soy, pea protein, rice protein, or another vegetarian source – are the ones with few ingredients and no added sugar. BrainMD’s OMNI Protein Vanilla and Chocolate powders are ideal. They’re plant-based and support mental focus, muscle energy, exercise, and stress recovery. Healthy Fats You can boost the nutrition factor of your summer smoothies even more by including nuts, nut butters, seeds, and healthy oils. Almond butter and cashew butter deliver healthy fats, rich creaminess, and a moderate serving of protein. However, they’re calorie dense, so don’t overdo it. A moderate amount of coconut oil is rich in medium-chain triglycerides, believed to be important to brain health. Flaxseed oil provides a boost of brain healthy omega-3 fatty acids. Of course, adding hemp seeds and chia seeds gives a boost of omega-3s as well, with a bit of protein too. Something Extra Spices and health boosters can make a good smoothie fantastic. Some popular go-to spices that are flavorful and good for your health include cinnamon, unsweetened cocoa, vanilla, allspice, nutmeg, mint, curcumin, cardamon, and ginger. You also can boost the health factor of your smoothie with a number of additions such as cacao nibs, dried coconut, coconut water, fresh coconut cream, dried fruit, green tea, matcha green tea powder, maca, bee pollen, aloe vera, mushroom powder, collagen, and more. Getting Started To help jump-start your creativity, here are three fruit smoothie recipes. These are particularly great morning smoothie recipes, but you can make them anytime. Once you get the hang of these, try your own! Summer Morning Starter Ingredients: ½ ripe organic banana ½ cup of frozen organic blueberries 4 medium/large organic strawberries 2 Medjool dates (pits removed) 2 scoops of protein powder (no sugar added) ¼ cup of plain high protein Greek yogurt ½ cup of unsweetened oat milk (or plant milk of choice) 2 tsp chia seeds 1 tsp of ground flax 1 tsp of flaxseed oil ½ cup of ice Peachy Keen Chia Chiller by Tana Amen Ingredients: 1 fresh peach or 1 cup frozen peach slices 2 tablespoons chia seeds ½ cup light coconut milk 2 cups spinach or chard leaves 2 scoops vanilla protein powder 1 cup ice, approximately 24-30 ounces cold water (or replace half with unsweetened almond milk) Super-Focus Smoothie by Tana Amen Ingredients: 24 ounces iced green tea 1 large green apple, cored and quartered 2 scoops vanilla protein powder (plant based, sugar free) 2 cups spinach 1 tsp of cinnamon ½ tsp of nutmeg 2 tbsp of flax or hemp seeds 1 cup ice, approximately Preparation for all three summer smoothies: Blend all ingredients in a high-powered blender until smooth. Divide evenly between two glasses. Serve cold. Enjoy! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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What Are the Dangers of Being a Night Owl?
I’m like Batman. Am I a billionaire playboy who runs his deceased parent’s multi-billion-dollar corporation? No. Have I been trained in several forms of martial arts and regularly fight off a variety of criminals and supervillains? Nope. Do I have access to cutting-edge weapons, cars, and planes? I wish! So how am I like Batman? I’m a creature of the night. Or, to put it a different way, I’m a night bat…er, night owl. What’s a Night Owl? Named after the nocturnal bird, night owls are people who tend to stay up late into the evening or even into the early morning hours. Night owls may: Have more energy in the evening Stay up late Struggle to stay alert during the day Enjoy sleeping in Night owls may choose to stay up late or may be required to do so by their job (shift work). Some may find it difficult to turn their brain off until the wee hours but may have no problem getting to sleep once their head hits the pillow. That means night owls may not struggle with a sleep disorder, such as an inability to fall asleep or experiencing consistent sleep loss. Advantages of Being a Night Owl According to research, night owls may perform well on measures of cognitive ability, memory, and processing speed, even when those tasks take place in the morning. Though not always the case, night owls can be more creative than early birds. Night owls also may be more open to seeking out and engaging in new experiences. Many night owls catch a second wind in the late afternoon or evening. This may lead to more productivity later in the evening after everyone else has gone home from work. Some may enjoy their greatest periods of productivity and creativity after the rest of the world has gone to bed. This includes many artists, musicians, and writers. Disadvantages of Being a Night Owl The most obvious disadvantage of being a night owl is that most of the world operates on “normal” daytime hours, such as a 9 to 5 workday. This might create complications with scheduling early morning meetings and appointments or organizing your day to take advantage of the daytime business hours of companies, stores, and restaurants. Daytime school or college classes may be a drag for night owls too. Whether due to parental responsibilities or a demanding work schedule, many night owls may need to get up early in the morning, which can translate to a lack of sleep. Getting less than 6 hours of sleep each night has been associated with lower overall brain activity. The delayed sleep phase experienced by night owls may lead to morning drowsiness, poor concentration, and even serious sleep issues. Ongoing sleep problems can cause performance problems (at school or work) and mood issues. Can a Night Owl Change? As with any habit, change takes time…and intentionality. If the night owl life is working for you, you may not need to adjust your lifestyle. However, if you’re noticing any ill-effects from your sleep pattern, it might be time for a change. Shifting your sleep schedule will require a period of adjustment. The transition may require a lot of patience, both for you and those you live with. Incremental changes are recommended to help make the alteration of your sleep period as seamless as possible. Also, keep in mind that your natural sleep cycle may change over time. It’s common for those entering middle age or their later years to become early risers. Regardless of what time you prefer going to bed, here are some top tips for how to have better quality sleep… 5 of the Best Ways to Improve the Quality of Sleep for Night Owls Regular Sleep Habits Go to bed at the same time each night and wake up at the same time each morning, even on weekends. Instead of taking a nap to make up for lost sleep, power through until bedtime to maintain a regular sleep schedule. Taking naps when you feel sleepy during the day can disrupt your nighttime sleep cycle. Increase Your Melatonin Melatonin is the main sleep hormone and is central to all the body’s mechanisms for promoting restful sleep and healthy sleep patterns. It’s made and released from the brain during the night to naturally regulate the body’s 24-hour circadian rhythms and sleep/wake cycle. Increasing your melatonin, by taking a high-quality sleep supplement, might help you get to sleep and stay asleep throughout the night. Try Sound Therapy If you struggle to block out noise, try sound therapy, which can induce a peaceful mood and help lull you to sleep. Consider soothing nature sounds, wind chimes, a fan, or soft music. Slower classical music, or any music that has a slow rhythm of 60 to 80 beats per minute, may help with sleep onset. Practice Good Sleep Hygiene Though often associated with cleanliness, hygiene also applies to behavioral practices designed to sustain optimal health. Sleep hygiene is extremely important for a person’s brain health, physical health, and overall well-being. Limiting caffeine in the afternoon/evening, reducing stress, and not eating or exercising at least two hours before bed are proven sleep hygiene strategies. Enlist the Help of Family Ask family members to keep you accountable with maintaining a consistent sleep schedule. You can have them do a countdown every hour or half hour up to the time you’ve chosen to turn in for the night. If you’re single, set your phone or other device to give you prompts reminding you of your desired bedtime. This may help you wrap up projects/activities in a timely manner and mentally prepare you for a good night’s sleep. Quality, Restful Sleep Getting high-quality sleep is essential to health and well-being. Whether you stay up late or turn in early, it’s recommended that adults get 7 to 9 hours of sleep each night. Following the above tips can help ensure you get quality, restful sleep. However, if you experience long-term sleep issues, seeking professional help, from a doctor or sleep specialist, is a good idea. They can give you some sleep strategies and help get to the root of your sleep issues. If you’ve noticed any negative effects from staying up late, it might be time to reconsider the night owl life. Though it might be hard at first, stopping a project, turning off the TV, putting down the book, and hitting the hay can pay health dividends in the future. Just remember, you can’t accomplish everything in one day (or night). If you could, you’d be Batman. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Some of the Main Types of Hobbies To Help You Relax and Have Fun
American culture tends to value busyness and productivity over leisure time and relaxation. According to research presented in the Harvard Business Review, those who are busy and work long hours are perceived as having higher status. Yet, if you check current survey statistics on stress and low mood, it makes you wonder how well our values are serving our well-being. About 55% of Americans report feeling stressed during the day and roughly 22% report a variety of mood-related symptoms. Interestingly, the happiest countries in the world appear to value leisure more than we do as they’re among the countries with the shortest work weeks, according to World Populations Review. What do people do when they have time for rest and restoration? They participate in hobbies. Remember those? These hobbies may include: gardening baking walking jewelry making fishing, playing guitar knitting Activities like these are examples of hobbies that can help us relax, unwind, and get lost in simply being. It turns out hobbies can play a critical role in our happiness. Research shows that participating in a hobby, even if you aren’t talented or skilled in your chosen hobby, can help reduce stress. One study showed a 75% reduction in the stress hormone cortisol after participants engaged in the creative arts. Lowered stress hormones may indicate the activation of our body’s parasympathetic nervous system or the “rest and digest” response, which helps to counter stress. Participating in hobbies can have multiple benefits by providing social engagement, reducing feelings of anxiousness, promoting relaxation, helping to boost mood, and engaging the brain’s reward system. Here’s why it may be time to discover a new hobby or make a current one a high priority in your life. What Is A Hobby? If you’re all about work and achievement, you may not even know what a hobby is. So, let’s start with a definition from Merriam-Webster: a hobby is “a pursuit outside one’s regular occupation engaged in especially for relaxation.” The key points here are that a hobby is something other than your occupation, and it’s for relaxation. A hobby essentially creates more breadth to your life, a bit like spreading your eggs into several baskets – as it provides you with a meaningful experience outside of your work identity. A hobby also has a “for fun and for free” quality to it. There’s no expectation to perform, be the best, create a product, or make it into a business. 3 of the Main Types of Hobbies There are different types of hobbies, including: Creative Intellectual Therapeutic Sometimes these types overlap, and they all have therapeutic value. Creative hobbies – such as drawing, painting, making art, writing, songwriting, crafting, baking, woodworking, or quilting – engage the right side of your brain. Some creative hobbies require a certain level of mastery, which, over time, can activate something called a “flow state.” That’s when you’re fully immersed in an activity and get a feeling of energized focus and enjoyment. Intellectual hobbies include pursuits that build neuroplasticity and strengthen your brain. These hobbies generally don’t create things but may involve brain games such as sudoku, crossword puzzles, or playing chess. They also may include physical exercise like ping pong (table tennis), pickleball, ballroom dancing, learning a new language or instrument, or simply reading. Therapeutic hobbies are those that tend to provide a therapeutic or spiritual benefit, such as practicing meditation or yoga, biking, running, surfing, cooking, or volunteering to work with animals. Bottom line: there's an endless number of hobbies out there. A hobby can be anything you wish it to be. It might be walking on the beach, skipping stones on a lake, dancing, climbing challenging mountains, playing the ukelele, or carving wood trinkets. If you experiment with your interests, you’re bound to find a few you’ll enjoy. The Virtuous Cycle Looking at hobbies through the prism of brain health, reveals a virtuous cycle. When you start a new hobby, you may not feel motivated to spend time on it. It might be difficult. However, once you begin and feel the associated pleasure that comes with it, it triggers the brain’s rewards center. You get a hit of feel-good chemicals and you’re motivated to do it again. This is especially beneficial for recovering addicts. Hobbies keep the reward system healthy! There are many more benefits that can come from engaging in a hobby. If you’re participating a team sport, you’ll have the benefit of social interaction in addition to the fitness benefits, which support your brain, body, and mood. Developing an intellectual hobby is wonderful for brain health. For example, reading has been shown to protect against memory loss later in life. If you’re engrossed in a creative hobby, the flow state can deliver feel-good benefits. Therapeutic hobbies will generally relax you and counter stress in your life. In fact, a San Francisco State study found that non-work creative activities helped employees recover from work stress and even boosted performance when they refocused on their job. No Shame in Leisure Time More than 100 years ago, having leisure time to pursue hobbies was a symbol of status. Perhaps it’s time to bring back a little of that mentality. With the long days of summer upon us, it’s the perfect time to make pursuing hobbies fun again! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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This Is Why Skipping Meals Isn’t Good for Your Health
In today’s busy world there are many reasons people skip meals. Why People Skip Meals According to research published in the Journal of Food Science and Nutrition Research, breakfast is the most frequently skipped meal of the day. The #1 reason people skip meals (breakfast in particular), is lack of time. Other reasons include: Lack of appetite Trying to lose weight Not able to cook Intermittent fasting Regardless of the reason (unless you’re fasting for medical or religious purposes), it’s recommended that you eat regular meals, even if they’re smaller ones, throughout the day. Consistently passing up on meals can lead to a host of mental and physical problems. Dangers of Skipping Meals Nutrient Deficiencies It goes without saying that skipping meals can lead to nutrient deficiencies. Still, due to the potential negative ramifications of frequently postponing meals, it’s worth repeating. Skipping a meal means passing up on an opportunity to nourish your body with the vitamins, minerals, amino acids, and other nutrients it needs to stay strong and healthy. When you finally get to your next meal, your low blood sugar level may tempt you to gorge on processed foods with simple carbs, which will only fill you up for the moment. Trouble is, carbs and other sugar- or fat-filled foods often contain little nutrition and can lead to weight gain and potential problems with your organs or other bodily systems. Energy/Mood Swings Skipping meals may also create blood sugar swings that can affect your energy levels and mood (ever been hangry?). Without a fresh intake of nutrients, you may end up feeling lethargic and mopey. Of course, this can affect your judgement and cause you to reach for unhealthy foods that won’t supply your body with key nutrients or satisfy your hunger. Temporarily abstaining from food and doing a workout might be a double whammy to your system since your body will struggle to pull from its nutrient stores to keep up with the increased energy demands. To prevent muscle strain and joint pain, there are several pre- and post-workout foods you should consider consuming. Drives Cravings Like the proverbial elephant in the room, if you’re hungry, the only thing you’re thinking about is eating. And, most likely, you’re thinking about foods that can give you a quick boost in energy, like high sugar/simple carb snacks. If your goal with skipping meals is to lose weight, it may backfire and lead to binge eating. Even if you’ve never had strong cravings for carbs and sugar before, skipping meals may create a dependency on foods with these unhealthy ingredients. Irregular Digestion Inconsistent eating patterns may cause digestive issues such as constipation, diarrhea, and even nausea. Falling into a pattern of skipping a meal and then eating a big meal can create additional distress in your digestive system. Eating regular meals filled with fiber-rich and plant-based foods is a solid way to help reestablish healthy digestive habits. Eating Disorder It stands to reason that irregular eating habits can lead to an eating disorder. Like the swinging of a pendulum, skipping meals followed by voracious eating can lead to rapid weight gain on one side and severe weight loss on the other. A brain receiving insufficient nutrients may drive these extreme diets, which can lead to severe eating challenges. One of the best ways to avoid the negative effects of skipping meals is to always carry healthy snacks that can help tide you over until the next meal. Here Are Some of the Best Healthy, Anytime Snacks Healthy snacks can be a key factor in supporting your ability to stick to a healthy food plan. Eating the right kind of snack between balanced meals can help you in several key areas: Assists you in achieving weight loss goals Keeps your blood sugar stable Curbs the urge to overeat Revs up your metabolism Provides the fuel you need to feel alert and focused throughout the day Eating sensible snacks also can help fight mid-morning fatigue, mid-afternoon carb cravings, and mindless evening grazing – one of the chief culprits in weight gain. What to Look for In a Healthy Snack To ensure you’re eating a healthy snack, make sure it includes: Protein: 7 to 10 grams of protein (equal to about 2 tablespoons of hummus or guacamole, or a slice of turkey, or 2 tablespoons of whole, raw nuts) Healthy fats: 3 to 15 grams of healthy fats, such as avocado, salmon, or seeds Complex carbohydrates: 2 or 3 cups of raw or lightly steamed veggies – or a serving of low-sugar fruit such as berries or tart apples 7 Healthy Snacks to Keep Handy Throughout the Day 1. Excellent Eggs One of the few foods considered as a complete protein, eggs contain all nine essential amino acids that the body can’t create on its own. Additionally, eggs are full of vitamins needed for the body to produce energy, such as thiamin, riboflavin, folate, and B12. That gold yolk color also provides carotenoids, which help the eyes function and may help with mental processing. 2. Dip Apple Slices As a healthy alternative to eating chips and dip, slice up an apple and dip the wedges into almond butter for an appetizing snack. For variety, use any organic, sugar-free nut butter as a great-tasting, protein-packed dip. 3. Snack Bags Emergency rations can be a lifesaver if your blood sugar drops and you get a snack attack. Examples of healthy snacks are low-sugar dried fruits (raisins, cranberries, and cherries), vegetables (baby carrots, celery, and snap peas), and nuts (almonds and walnuts). 4. Eat Edamame Replace finger foods like Skittles or M&Ms with shelled edamame (which is roughly the same size as those candies). Edamame is high in protein and fiber and is the perfect low-calorie snack for when you get the munchies. 5. Nutritious Nuts Almonds and cashews are an excellent source of protein, healthy fats, and fiber that can help balance blood sugar levels. They’re also packed with magnesium, a mineral that plays a key role in converting food into energy. Walnuts have more plant omega-3 fats than other commonly consumed nuts such as almonds, peanuts, and pistachios. 6. Turkey and Grapes For an energy-enhancing snack, eat two slices of lean deli turkey and a dozen grapes. This well-balanced snack is high in protein and antioxidants and should keep you sated until your next meal. 7. Healthy Chocolate Chocolate has health-promoting properties that support a positive mood and the ability to think clearly and focus. Unfortunately, most chocolate bars are loaded with harmful ingredients like sugar, dairy, and synthetic flavors that virtually cancel out chocolate’s powerful health benefits. Instead of chewing on a sugary candy bar, reach for a nutritious chocolate bar instead – one that will sustain your energy rather than making it crash after a brief spike. BrainMD offers two delicious chocolate bars that are sugar, dairy, and gluten free: Brain in Love and Brain on Joy. Stock up so that you’ll never be tempted to eat an unhealthy chocolate bar. Consistent Nutrition Though there might be a good reason for skipping meals, like a medical or religious fast, try not to make this a consistent pattern. There are a host of mental and physical complications that can result from failing to get regular nutrition. Planning delicious and healthy snacks is a great way to curb cravings for unhealthy foods and to avoid overeating at mealtime. Also, they can help you stay full between meals and help you achieve and maintain a healthy weight. The goal should be consistent, healthy nutrition. Never pass up an opportunity to give your body the nutrients it needs to function at its best. Skipping meals is a losing game, so don’t play it. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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8 Smart Tips for How to Eat Healthy at Restaurants
Maintaining a brain healthy diet filled with whole foods, fruits, vegetables, nuts, seeds, lean protein, and complex carbohydrates is easiest if you have control over your meals – and most of us do at home. It becomes more challenging when eating out. In fact, research shows that restaurant meals in countries all over the world have larger portions and more calories. Studies also show that eating meals out is associated with higher sodium intake. Thankfully, health experts and dietitians have a treasure trove of tips for healthy eating at restaurants and how to eat healthy while traveling – and you’ll find the best of them below! 8 Quick Tips for How to Eat Healthy at Restaurants 1. Plan Ahead There’s a lot you can do to ensure you have a healthy dining experience when you eat out, starting with the choice of restaurant. Choose with health in mind! Peruse menus ahead of time to ensure there are plenty of brain healthy options such as quality proteins – lean meats, poultry, and fish, or tofu, nuts and beans if you’re vegan or vegetarian – as well as plenty of salads, vegetables, and healthy fats. If you have specific dietary needs, email or call the restaurant you select and make sure that they will be able to accommodate you. Select a few potential menu items before you go. Also, be sure you aren’t ravenous or too thirsty before you dine out. If you enjoy a snack of protein and fruit or vegetables and drink plenty of water before you eat out, you’ll be less likely to eat too much. 2. Don’t Drink Your Calories Skip the alcohol. It’s usually loaded with calories and is hard on the body and brain. It also loosens inhibitions, which makes it more likely you’ll make poor food choices. Skip sodas and juices too – they’re loaded with sugar. Choose water, iced tea, herbal tea, mineral water, or decaf coffee. 3. Limit the Bread or Chip Basket Many restaurants offer bread and most Mexican restaurants offer chips and salsa. Either immediately ask your server to take them away or if you can trust yourself to be moderate, take one piece of bread or a handful of chips, and set it on a plate for yourself. Then ask the server to take it away. 4. Adjust Your Portion Unless you’re having a fine dining experience, most restaurant portions are oversized. Accept this ahead of time and have a plan. Many couples split an appetizer or an entrée. If you’re dining alone, consider ordering two appetizers rather than a large entrée. Or, if you order a large entrée, get a to-go box and enjoy the leftovers the following day. 5. Swap and Add Considering that a balanced meal generally has a quality protein and ample veggies – shape your meals to fit the balanced meal model. If you order a sandwich that comes with chips or fries, swap them out for fruit or a salad. With a dinner entrée, swap fries for vegetables, whole grain rice, or quinoa. It’s always a good idea to go with more veggies since most Americans don’t get enough vegetables in their diet. 6. Choose Healthy Preparations Fried and sauteed veggies, meats, poultry, and fish typically have more salt and fat. Choose a preparation that’s better for your health, such as: baked broiled grilled poached roasted steamed These cooking methods generally have much less fat and sodium. 7. Elevate Your Dressings and Sauces Dressings, sauces, and condiments can add a lot of saturated fat, sugar, and sodium to a meal. Ask for your dressings and sauces on the side. A little olive oil and lemon with an occasional dip of your fork in your salad dressing can help to make a salad healthier. Choose broth-based soups over cream-based soups. If you’re having pasta, opt for a tomato-based sauce over cream-based. 8. Tea, Coffee, or Fruit for Dessert Here’s a novel idea: Skip dessert! Avoiding desserts reduces sugar and fat intake. It may be hard initially, but it’s easier than you think. Create new, healthier habits! Most fine restaurants will be happy to bring you plain, fresh berries instead. Or order a cup of tea or decaf coffee. If it’s a special occasion and you don’t have an issue with moderating your sweets, share a dessert with others. 4 Healthy Eating Tips for Travel Keep the eating out tips in mind when you travel, as well as these tips mostly centered on air travel. 1. Pack Snacks Preparing healthy snacks can pay huge dividends on travel days. Most airlines offer terrible food, if any at all. Take advantage of the fact that TSA allows you to bring non-liquid food items through security and pack healthy snacks. (They work just as well for train or car travel.) Ideal choices might be whole fruit, grass-fed jerky, healthy granola, roasted or raw (not salted) nuts, dried fruit, nut butters, low-sugar protein bars, hummus and veggie sticks, or boiled eggs. (Be aware that semi-liquid items like nut butters, hummus, and yogurt must be packed in 3.4-ounce containers (or less) and placed in a quart-size bag. You only get one bag allowed for your liquid items in your carry-on bag.) 2. Eat Before You Go Though there may be times when you can’t, always try to eat before you travel. If you’re flying, buy your meal in the airport terminal. It will be better than what the airline offers. 3. Stay Hydrated Traveling can be dehydrating. When flying, TSA will make you toss your water, so pack an empty water bottle. Or buy a water bottle after you pass through security. You can have your water bottle filled on your flight. You may also want to pack some herbal tea bags. Drink tea on your flight for hydration! 4. Go Food Shopping Once you get to your destination, fill up your hotel room refrigerator or rental kitchen with loads of healthy options (especially quick breakfast items) as soon as you arrive! It will set the tone for making healthy choices throughout your travels. It takes some effort to ensure you’re nourishing your brain and body with the right foods when dining out or traveling, but our modern lives truly do require mastering this skill for optimal 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.
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Why Your Brain Needs Different Types of Omega-3 Fatty Acids
Once while on vacation in Alaska, I saw a bumper sticker that read, “Fish Control My Brain.” I smiled when I realized the saying had an element of truth to it, beyond the obsession with fishing. For years, I have been writing about the benefits of omega-3 fatty acids, which are found in fish oil supplements. Fish oils, also known as marine oils, are fats found in fish, particularly cold-water fish, and other marine life such as phytoplankton and krill. These oils are rich sources of long-chain polyunsaturated fatty acids (LCPUFA), also called omega-3 fatty acids. It has been scientifically demonstrated that your brain needs specific types of essential omega-3 fatty acids to function optimally. These fats are called essential for a reason—our bodies need them, and the only way to get them is through foods or supplements. Personally, I take omega-3 fatty acids every day and recommend ALL of my patients do the same. When you look at the mountain of scientific evidence, it is easy to understand why. For example, according to researchers at the Harvard School of Public Health, having low levels of omega-3 fatty acids is one of the leading preventable causes of death and has been associated with: Cardiovascular issues Strokes Low mood Negative behaviors Attention issues Memory challenges Obesity The two most studied omega-3 fatty acids are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). While both EPA and DHA are components of cellular membranes throughout the body, they each have specific functions in our health. EPA plays a critical role in supporting the healthy regulation of cellular inflammation while DHA is the most abundant omega-3 found in the brain and is important in maintaining nerve cell structure and function. DHA is a critical component of cell membranes, especially those in the brain and retina. It is also vital for normal brain development for the fetus and infant and for the maintenance of normal brain function throughout life. Furthermore, DHA appears to be a major factor in how fluid or flexible brain cells membranes are. This could play a major role in the maintenance of how we think and feel. EPA is well known for reducing cellular inflammation, especially neuro-inflammation. This may explain why there are many links to improvement in occasional depressive thoughts, attention issues, and impacts to the head due to high levels of EPA. It has also been shown to help with childhood behavior and academic performance, as well as focus, attention and reducing aggression. Regardless of their differences, it is important to have a healthy balance with both EPA and DHA – typically 60 percent EPA to 40 percent DHA – as they are both essential to the body. Most people get far too little omega-3 fatty acids in their diet. In fact, research consistently indicates that most Americans have just slightly over half the EPA and DHA in their tissues that they likely require for optimum brain and body health. This is partly due to high dietary intakes of less healthy fats and partly to inadequate intakes of EPA and DHA. That's where dietary supplementation can be extremely helpful to your health. If getting enough EPA and DHA from foods has become a challenge, consider taking a highly concentrated, thoroughly purified fish oil supplement. 2 of the Best High-Quality Omega-3 Supplements Omega-3 Power Omega-3 Power is a potent fish oil supplement developed by neuroscientist and brain expert Dr. Daniel Amen, Omega-3 Power provides high-quality, ultra-pure EPA and DHA fatty acids. EPA- Each 2-softgel serving of Omega-3 Power delivers 860 mg of this long-chain omega-3 fatty acid. Clinical trials established EPA’s importance for attention in children and adults. Its necessity for heart and blood vessel health is undisputed. DHA- Each 2-softgel serving of Omega-3 Power delivers 580 mg of this long-chain omega-3. DHA is structurally essential for the nerve cells to make their functional connections and supports healthy memory, mood, and overall cognition. Sourced from pelagic (not bottom-feeders) fish species with short lifespans (so that they don’t accumulate toxins), the fish oil in Omega-3 Power undergoes the most advanced purification process in the supplement industry. The oil in Omega-3 Power is also recognized by several international organizations as a sustainably managed ingredient. Vegan Omega-3 Power Vegan Omega-3 Power is a vegan algal oil capsule, customized for children and adults. It supplies clinically effective doses of omega-3s (700 mg EPA and 300 mg DHA), nutrients that are practically vitamins since the body can’t make them in the sufficient amounts needed to meet its requirements. Many vegetarians supplement with flax seed, chia seed, or hemp seed oils, which contain the omega-3 ALA. But EPA and DHA, typically found in fish, are the only forms of omega-3 the body uses. It’s possible for the body to convert ALA to EPA and DHA, but it’s a difficult process. A superior alternative to flax oil, Vegan Omega-3 Power features natural oil from marine algae – a direct source of vegan EPA and DHA. This highly concentrated formula rivals fish oil in its purity and potency. Try These 2 Omega-3s Omega-3 fatty acids are important for health and longevity. While it’s possible to get some omega-3s from your diet, those who don’t regularly consume fish and vegans may benefit from taking a high EPA and DHA omega-3 supplement. Try Omega-3 Power and Vegan Omega-3 Power 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 Omega-3 Power, Vegan Omega-3 Power and our full list of brain healthy supplements, please visit us at BrainMD.
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