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Strength Training: Some of the Best Ways to Stay Strong Over the Long Haul
One of the best brain healthy habits is getting regular exercise. Importance of Exercise Exercise improves the flow of oxygen, blood, and nutrients to the brain, which helps it to function at its best. Physical activity can help protect the body against many health problems, including high blood sugar levels. Also, a regular exercise routine can help reduce stress, improve sleep, enhance mood, and support healthy blood pressure levels. Aerobic exercise aids the process of neurogenesis, which helps maintain memory and protects against cognitive decline and recall issues. Exercise can help bolster mental and physical fitness across the lifespan. The Secret to Longevity Did you know that a key predictor of longevity is the amount of lean muscle mass you have on your body? The “use it or lose it” saying certainly applies to aging. Without a consistent exercise regimen, your muscles may become weak and flabby and your joints stiff and brittle. No matter your age, moderate exercise can help prevent memory problems, improve mood, boost focus, and enhance your brain’s ability to repair itself. One of the types of exercise that can be a boon for people of all ages is strength training. Strength Training Basics Strength (or resistance) training is a physical activity designed to improve muscular fitness by exercising different muscle groups against external resistance. You don’t need to become a bodybuilder or join a gym to enjoy the benefits of strength training. Weight training is user-friendly and can be done at home. Resistance can come from many things including: your own body weight traditional free weights/dumbbells weight machines medicine balls resistance bands elastic tubing soup cans or milk jugs filled with sand Strength training can be modified so that people of all ages, body types, and fitness levels can participate. Strength Training Benefits When you build muscle through strength training, you also may improve your brain health. A review of research published in the American Journal of Lifestyle Medicine found that strength training is associated with numerous health benefits, including a brighter mood and reduced feelings of anxiousness in healthy adults, improved cognition and memory among older adults, and better self-esteem. Two of the best physical benefits of resistance training is that it helps prevent muscle loss and helps to increase bone mineral density. As we age, muscle mass decreases approximately 3-8% per decade after the age of 30, and this rate of decline is even higher after the age of 60. All aging adults are at risk for bone loss, including post-menopausal women. Using resistance exercises to work your muscles can help fire up the metabolism to burn more calories, which can aid in weight loss and help to lower abdominal fat. It also can improve sleep, normalize blood sugar and cholesterol levels, support cardiovascular health, and increase flexibility and mobility. It’s recommended to incorporate some form of resistance training into your schedule 2 to 3 times a week. Muscle burns more calories than fat, so the more muscle you have, the more calories you’re likely to burn. Strength Training and Mood Resistance training may help improve mood and overall well-being. Like aerobic exercise, strength training stimulates the brain’s pituitary gland to release endorphins, which are morphine-like hormone molecules that enter the brain’s neurons. This action can block pain impulses, resulting in a mildly euphoric feeling. Another chemical stimulated by aerobic exercise and strength training is called brain-derived neurotrophic factor (BDNF). BDNF is produced in the hippocampus and has mood-boosting properties. It’s important to ensure healthy levels of this protein since BDNF is found in lower levels in people who suffer from mood problems. Strength training can produce feel-good effects in the brain, which may help improve your mood. Start a Strength Training Routine with These Simple Exercises! An easy way to begin a strength training regimen is with movements that require you to use your own body weight as resistance, like: squats with a chair push-ups planks These exercises will help strengthen your core and support your posture. The American College of Sports Medicine recommends doing 8-12 repetitions of 8-10 different exercises that target all major muscle groups at least twice a week. Also, they recommend giving yourself at least one day off after a strength training session. The American Council on Exercise offers a free collection of body-weight exercises. These are great for all levels of fitness. Also, you can work with a personal trainer or take a strength training fitness course. For added convenience, many personal trainers and fitness studios now offer online options. Caution: avoid excessive exercise, which can cause free radicals to attack your cells, damage your DNA, and accelerate aging. Stay Strong Exercise is a great way to feel better, gain health benefits, and just have fun. As a general goal, aim for at least 30 minutes of some form of physical activity every day. If you’re looking to lose weight, you may want to extend the duration and increase the intensity of your workout sessions. Many have discovered the positive physical and mental effects associated with strength training. Though any exercise can benefit the brain and body, incorporating these strength training exercises into your workout routine can help keep you strong and fit as you age! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Here Are Some of the Best Foods Rich in Healthy Fats
Since approximately 60% of the human brain is fat, feeding your brain plenty of healthy fat is, you guessed it, a no-brainer. Healthy fats play an important structural role in your brain cell membranes as well as a vital role in how your cells function. The omega-3 essential fatty acid docosahexaenoic acid (DHA) is the most abundant omega-3 found in the brain and is important for maintaining nerve cell structure and function. Another omega-3, eicosapentaenoic acid (EPA), helps support mood and emotional balance. Though we need plenty of healthy fats in our diet, many fail to get enough. Worse, they may eat too many foods with bad fats. So, what makes a fat good or bad? Let’s take a look... Bad Fats Saturated Fats Saturated fats naturally occur in red meat and full-fat dairy products. Since these fats are typically solid at room temperature, they’re often referred to as “solid fats.” Consuming excessive foods with saturated fat can lead to an increase in the LDL cholesterol in your blood. This can lead to complications with various bodily systems including heart health. The American Heart Association recommends that only 5-6% of your daily calories should come from saturated fat. Trans Fats Trans fats are primarily found in processed foods that add hydrogen to vegetable oil. This makes the oil solid at room temperature, which allows foods to have a longer shelf life. Many restaurants use partially hydrogenated vegetable oil in their deep fryers because it can be stretched farther than some other oils. Trans fats are frequently found in such foods as: Baked goods Microwave popcorn Fried foods Stick margarine Shortening Frozen pizza Nondairy coffee creamer Trans fats can increase LDL cholesterol and decrease HDL cholesterol, which can lead to an increased risk of heart, brain, or other organ system issues. Good Fats Unsaturated Fats Unsaturated fats remain in a liquid state at room temperature. The two main types are monounsaturated and polyunsaturated fats. Monounsaturated Fats These fats are in most animal fats, including beef, chicken, and pork. It’s recommended to eat lean sources of these meats, especially red meat, to avoid higher intakes of saturated fat. They also can be found in many oils, including canola, olive, safflower, and sunflower oils. Polyunsaturated Fats These fats are found in many seeds, including flaxseeds, pumpkin seeds, sesame seeds and sunflower seeds. Polyunsaturated fats are in many nuts, too, such as pine nuts and walnuts. Omega-3 fatty acids belong to this category of fats and are found in fatty fish such as herring, salmon, and sardines. Eating these types of fats may help improve blood cholesterol levels. Now that we’ve identified some good and bad types of fats, what are some of the best foods that contain good fats? 5 of the Best Foods Rich in Healthy Fats Avocado Avocados provide a dynamic duo of healthy fat and fiber, which can help lower triglycerides. Most of an avocado’s fat is oleic acid, a monounsaturated fat also found in olive oil. In one study, half the participants who ate an avocado-rich diet showed a 22 percent reduction in triglyceride levels. The fiber and fat help to support healthy blood sugar levels too, which is helpful for sustaining energy. Eggs Eggs are one of the most nutritious foods in the world. They have incredible nutritional balance and offer a wide variety of the many nutrients you need. Egg protein contains all nine essential amino acids that the body can’t produce on its own. According to the Food Data Central database of the U.S. Department of Agriculture, a Grade A large chicken egg comes with generous amounts of protein and fat (much of which is healthy monounsaturated fat), and is low in calories and carbs. Here’s the impressive nutrition profile of eggs. Nuts If you’re worried about the fat content of nuts or that they’ll cause weight gain, don’t fret. Nuts contain healthy monounsaturated and polyunsaturated fats, rather than saturated fats found in foods like butter. 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 peanuts and pistachios. Packed with protein and fiber, walnuts keep you full longer, so you won’t be as tempted to grab an unhealthy snack. Salmon Salmon is a fantastic source of healthy omega-3 fatty acids. Salmon is an abundant fish and is popular among fish-eaters. Getting plenty of the omega-3s in salmon can help your body make less triglycerides in the liver. One review of clinical trials found eating fish that provided more than 1 gram of omega-3s a day was associated with improved (lower) triglyceride levels. Seeds Chia seeds and flaxseeds are full of plant-based protein to keep you satiated, fiber to support gut health, and omega-3 fatty acids that are important for heart health and optimal brain function, especially as we age. They’re easy to incorporate into smoothies, yogurt, or healthy baked goods. Pumpkin seeds are delicious, especially when roasted. They’re a treasure trove of nutrition as well – loaded with vitamins, minerals, antioxidants, fiber, healthy fats, and protein. They support health in many ways including promoting healthy immune function as well as blood flow, blood pressure, and blood sugar. Embrace Healthy Fats Key takeaway: not all fats are bad. It’s recommended that you eat an abundance of good fats to support your health, such as nuts, seeds, and cold-water fish rich in omega-3s like wild salmon and sardines. Be sure to add these healthy fats to your diet. Also, try to minimize your intake of saturated fats and skip trans fats altogether. Healthy eating! 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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Tips from a Pro: Here's How to Play "Brain Smart" Golf
How do you feel when you get the chance to play a round of golf? If you’re like most golf enthusiasts, you’re excited beyond belief! The butterflies in the stomach and the anticipation of a great round with friends, hosting the low round trophy, or perhaps being the envy of the entire club or your peer group. You’ve worked hard with your coach, endless hours of lessons and drills and work on your swing. You’ve prepared well technically for the best golf of your life, but when you get to the first tee, you may be nervous, unsure, and edgy. As the round gets underway, your confidence begins to weaken and anger and stress sets in. You’re defeated and can’t seem to change the pattern or get to a “positive place.” You just want the round to be over. You wonder if all the hard work was worth it. You may even, God forbid, have a few choice words you want to direct at your coach/teacher. Much of the feeling is disgust and embarrassment. How could someone who works so hard, play so poorly? I’m here to tell you golf is an incredibly hard game! Golf is the only sport where the training field isn’t the playing field. Think about that. We practice adjacent to where we play the game. It’s a miracle anyone can take skills from the practice area to the course and do well. The 4 Buckets Approach to Golf To be our best, there are “4 Buckets” we need to work from as we learn to play the game well. These buckets are physical, mental, technical, and tactical. Many teachers and players focus only on the technical aspects of the game, so the players are incomplete and naturally get exposed when playing. If we only work on one area, we’re deficient in three areas that are just as critical to our success. In my initial assessment of players I ask, “What have you done for your mental game?” Most say “Nothing,” or they have no idea what I’m asking. Our mental game, a.k.a. our brains, are as important if not more important than how far we hit our driver or our spin rates with a wedge, because all we do comes from the brain. We cannot visualize or make decisions without our brains. We cannot have recall, good or not so good, without our brains. Without our brain we cannot perceive ourselves and our confidence level on a skill (internal influences) or perceive the environment around us (external influences) like danger or safety. Our responses to internal and external influences can make or break the day, so mental game work is critical to success. Beyond Technique As a coach and competitive player, I know from experience that we can work on our technique all we want, but we need to also add a physical and mental component to our training as well. Yes, I mean the gym and the creation of habits that help you function and move effectively, but also help prevent injury and assist in recovery. Yes, I mean proper hydration and nutrition and avoiding substances that prevent you from playing your best like caffeine, alcohol, and sugary foods/drinks. If you really think about it, many of the “things” we consume hurt our clarity and decision-making ability on the golf course and accelerate a surge of cortisol, adrenaline, and norepinephrine, which are our body’s three major stress hormones. Isn’t golf supposed to be relaxing and fun? It is, if we do things right. Playing Golf with Your Brain I’ve seen so many players inflict harm on themselves either through substances, thoughts, or self-talk. It’s important that we play “brain smart” golf by understanding our brains and how we can care for them. As for me, I’ve had 5 TBIs (traumatic brain injuries) and have done many things over the past few years to learn how to control my mood, stress level, and breathing off and on the golf course. I was introduced to BrainMD by a long-time student and friend who played 9 years as a center in the NFL. I took a simple brain quiz online and was encouraged for my best health to take daily supplements (my bundle is Brain & Body Power MAX, ProBrainBiotics, Serotonin Mood Support, and Magnesium Chewables). I do all I can to create a positive brain environment, for example, not consuming substances I know are irritants and cause edema. I try new and exciting activities to challenge my brain and create neuroplasticity. I also recommend these practices to the students I coach as this journey of golf is for a lifetime and we’re on it together; we need our brains to be healthy for life and golf. I coach for the brain as well as the player’s technique and tactics and my players not only take care of their brains physically, but we also play thought-inducing games and randomize practice, so we’re always taking an acquired skill and placing ourselves under pressure. When the real pressure is present in competition, or on course play, my students notice that they have proper placed perception and resilience and know they’re going to respond well to a variety of stressors. This develops confident, competent, and happy golfers! Know Your Brain Type My advice is to take the Brain Health Assessment and find out where you are on the spectrum. Get the supplements going, find a coach who challenges you in the 4 Buckets I’ve outlined, and get out there and play your best golf! Meet Brian Jacobs Brian Jacobs is a MS ED and PGA Professional. He’s a Lead Coach for Golf Channel Academy, a 2-time Golf Digest Best in State Teacher (NY), a multiple PGA section award recipient, and a 2-time PGA Magazine Top 100 Growth of the Game Professional. He has been Golf Channel Coach of the Week and appeared on that channel’s “Morning Drive” multiple times. His partners include Callaway Golf, Bobby Jones Golf, Flightscope, Sportsbox.ai, and Club Champion. 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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How to Cook and Bake With Monk Fruit + Recipe!
Do you love the sweetness of sugar but need to be mindful of your blood sugar levels or need to reduce your sugar/carb intake? Well, here’s an incredible alternative sweetener to solve your dilemma: monk fruit. What Is Monk Fruit? A member of the gourd family (which includes squashes and melons), monk fruit is indeed a fruit. It grows in southern China and northern Thailand and has been used traditionally for centuries in Eastern medicine as a remedy for colds and as a digestive aid. Some 13th century Buddhist monks were the first to cultivate the fruit, which is the reason for its name. Today, monk fruit is grown mainly to extract its juice for use as a sweetener in both liquid and powder forms. In 2010, it was approved by the FDA here in the U.S. Remarkably, monk fruit is about 150-200 times sweeter than table sugar, but it isn’t absorbed in the upper GI tract. Thus, it has no calories and doesn’t raise blood glucose levels like sugar, according to research. What’s more, unlike other non-nutritive sweeteners that can cause gas, bloating, and digestive issues, monk fruit sweeteners have no known side effects and have a much milder aftertaste, if any at all. You can use monk fruit sweetener just like you would sugar, adding it to beverages, sauces, dressings, smoothies, and cereals, and in your favorite desserts and baked goods. It’s compatible with a host of diets such as ketogenic, vegan, candida, paleo, low carb, low sugar, and non-GMO. While nothing can fully duplicate sugar, monk fruit comes mighty close. Here’s what you need to know about this impressive natural sweetener! About Monk Fruit Sweeteners In its pure form, monk fruit has an intense sweetness with a mild licorice-like aftertaste. For those reasons, you’ll rarely find a sweetener with monk fruit only. Most brands blend it with other natural sweeteners such as erythritol to balance monk fruit’s sweetness and round out its taste to more closely resemble that of sugar. Erythritol is the favored sweetener to use with monk fruit because it doesn’t cause digestive issues the way other sugar alcohols do such as xylitol or sorbitol. Both monk fruit and erythritol have anti-inflammatory properties too, whereas artificial sweeteners can be highly inflammatory and disrupt gut microflora. Baking With Monk Fruit Sweetener Bakers rejoice! Monk fruit sweeteners are stable at high temperatures, which makes them ideal for cookies, muffins, cakes, and bread. Yet, learning how to substitute monk fruit for sugar in baked goods is a trial-and-error process. Sugar has its own unique qualities that factor into the volume and texture of your baked goods. When you swap sugar for monk fruit sweetener, your recipes may turn out slightly different in taste and texture. Here are some helpful tips: Most monk fruit brands offer a standard dry granulated blend and a liquid monk fruit syrup. Additionally, some brands formulate sweeteners specifically for baking and may even offer a blend that duplicates the taste and feel of brown sugar. Give them a try. They work beautifully! Sugar can be swapped out with most basic monk fruit/erythritol granulated blends at either a 1:1 ratio or a 2:1 ratio, depending on the brand. Follow the instructions of the brand you buy. As a general rule, you can avoid a granular texture and overdoing it on the sweetness by starting moderately with the 2:1 ratio. Then you can taste it and add more sweetener, if needed, prior to baking. If you dissolve the monk fruit in the wet ingredients, it also helps to avoid crystallization. Match liquid and dry uses of sweeteners. If your recipe calls for maple syrup or honey, opt for a monk fruit syrup. If it calls for white sugar, use the basic dry monk fruit sweetener. If you like to experiment using different types of flours or blends of flours, monk fruit sweetener works exceptionally well with almond, spelt, arrowroot, tapioca, flaxseed, and spelt flours. For a really dry flour like coconut flour, make sure you include plenty of wet ingredients! Desserts Powdered monk fruit and monk fruit syrups provide even more options when it comes to desserts. Powdered monk fruit sweetener has the perfect texture for making sugar-free glazes and frostings, as well as adding visual appeal as a topping on baked goods such a ginger cookies or fudge brownies. Truly, it will be hard to tell the difference from powdered sugar! Monk fruit syrup is ideal for raw desserts, mousses, and puddings. You can even find maple-flavored monk fruit sweetener. It tastes remarkably more like conventional sugary maple syrup than real maple syrup. It’s ideal for waffles and pancakes and should please the kiddos. Beverages, Dressings, Cereals, and Sauces Look for monk fruit sweetener packets to carry with you. When you’re on the go, you can sweeten your hot drinks or iced beverages with it. Start with half a packet and add more as needed. To offer balance to salad dressings, you can include either the liquid or powder to add a note of sweetness. They work really well in marinara and other sauces, as well. Don’t forget to try them on your morning cereal. If you like making overnight oats with chia seeds and plant-based milk, monk fruit sweetener is perfect! Safe Sweetness Without the excess calories or blood sugar spikes of regular sugar, monk fruit sweetener appears to offer a measured way (pun intended) to enjoy a little bit of life’s sweetness. That said, experts suggest enjoying it moderately. Vegan Soft n’ Chewy Oatmeal Raisin Cookies INGREDIENTS 6 tablespoons ground flaxseed meal, divided 1/2 cup water 1 cup oat flour 1/2 cup almond flour 1/2 cup rolled oats 1/4 cup unsweetened shredded coconut 1/4 cup regular monk fruit sweetener (white sugar substitute) 1/4 cup golden monk fruit sweetener (a brown sugar substitute) 1/2 teaspoon baking soda 1 tablespoon ground cinnamon 1 teaspoon of allspice 1/2 cup raisins 1/4 cup chopped walnuts 1/4 cup unsweetened plant milk of your choice 1/4 cup virgin coconut oil (or avocado oil) 1 teaspoon pure vanilla extract INSTRUCTIONS Preheat the oven to 350 degrees. In a medium bowl, mix 2 tablespoons ground flaxseed with 1/2 cup water. Set aside. In a separate medium bowl, whisk together the remaining 4 tablespoons ground flaxseed meal, oat flour, almond flour, rolled oats, monk fruit sweeteners, baking soda, cinnamon, and allspice. Stir in the raisins and chopped walnuts. To the flaxseed and water mixture, add the plant-based milk, coconut oil, and vanilla extract. Whisk to combine. Combine and mix the wet ingredients to the dry ingredients. Use a cookie scoop or tablespoon to drop onto a greased baking sheet. Flatten slightly. Bake in the preheated oven for 12 minutes. Allow to cool for five minutes on the tray before transferring to a baking rack to cool completely. 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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How Sugar Affects the Brain: What You Need to Know
Don’t believe your tastebuds, sugar isn’t your friend. Refined sugar is over 99 percent pure calories, with no vitamins, minerals, fats, or proteins – just carbohydrates that can spike blood sugar. This spike is soon followed by a sugar crash, which can activate cravings for even more sugar. Harmful Effects of Sugar Eating sugary foods tends to make people hungry and tired. It also can lead to unwanted weight gain. Excessive refined sugar consumption can create mineral deficiencies, interfere with the actions of calcium and magnesium, trigger an unhealthy inflammatory response, increase erratic brain cell firing, and may even cause aggressive behavior. Additionally, sugar consumption has been associated with mood issues and attention problems. It also can increase triglycerides, lower HDL, and increase LDL cholesterol. BrainMD’s Chief Science Officer, Dr. Nicole Avena, has identified many harmful aspects of sugar in her TED-Ed lesson, “How Sugar Affects the Brain.” In the short but informative video, Dr. Avena discusses the dangers of sugar and how sugar affects your brain and gut. Key Takeaways from Dr. Avena’s “How Sugar Affects the Brain” In simple terms, sugar belongs to a class of molecules called carbohydrates (carbs). On food labels, sugar may appear as glucose, fructose, sucrose, maltose, lactose, dextrose, or starch. Keep an eye out for corn syrup, fruit juice, raw sugar, and honey, which also contain sugar. When considering sugary foods, we tend to think of the usual culprits, like cake, cookies, candy, and candy bars. The alarming reality is that sugar can be found in a host of items at the grocery store. Sadly, sugar is added to a wide array of products including dried fruit, yogurt, ketchup, granola bars, and even flavored water. How Sugar Affects the Brain Hypothetical: you take a bite of cereal. The sugars in the cereal activate the sweet taste receptors at the tip of the tongue. These receptors send a signal to many areas of the brain via the brain stem. One of these brain regions, the cerebral cortex, registers different tastes, including bitter, salty, umami and, of course, sweet. The unique taste sensation activates the brain’s reward system, which is a complex network of chemical and electrical pathways across several different regions of the brain. Eating a spoonful of cereal prompts the subconscious question, “Should I do that again?” Unfortunately, overactivating the reward system can lead to a loss of control, greater cravings, and increased intolerance to sugar. Sugar and the Gut Did you know your gut has sugar receptors? These receptors don’t function like tastebuds, though. They send signals to the brain that you’re full or that your body should produce more insulin to counter the increased intake of sugar. Sugar and the Brain Central to our reward system is the neurotransmitter dopamine. Alcohol, nicotine, or illicit drugs can help send dopamine into overdrive, leading people to continuously seek the high they get from these substances. Sugar may affect our reward system in a similar manner to these substances. In fact, some animal studies have demonstrated the drug-like effects of added sugars. If someone eats too much sugar, the dopamine level doesn’t level out; eating too much sugar will continue to feel rewarding. This may explain how many people get hooked on sugary foods. Bottom line: overconsumption of sugar can have addictive effects on the brain. So, now that we’ve seen how sugar affects the brain and body, let’s look at some practical ways you can curb sugar consumption. 3 of the Best Ways to Reduce Your Sugar Intake 1. Avoid Hidden Sugars Even if you aren’t adding sugar to the foods and beverages you enjoy, you still may be consuming sugars without even realizing it. Many so-called health foods contain added sugars. Always read food labels to identify these hidden sugars. Here are 10 “health” foods that may contain hidden sugars: Pre-made protein smoothies Flavored bottled water Instant oatmeal Milk alternatives Nut butters Gummy vitamins Bottled green tea Salad dressing Flavored Greek yogurt Protein powder 2. Balance Your Blood Sugar Low blood sugar levels are associated with overall lower brain activity, including lower activity in the prefrontal cortex (PFC), the brain’s brake system. Low brain activity in the PFC can translate to more cravings and bad decisions. Research in the journal Personality and Social Psychology Review shows that self-control failures are more likely to occur when blood sugar levels are low. Drinking alcohol and eating sugary snacks, sweetened beverages, and other high-glycemic foods (rice, pasta, cereal) can cause blood sugar levels to drop. Stabilizing blood sugar levels throughout the day can help improve self-control and overall feelings of wellness. These simple tips can help you keep your blood sugar balanced: Eat protein and healthy fats at every meal. Have smaller meals throughout the day. This helps eliminate the blood sugar rollercoaster ride that can impact your emotions and increase cravings. Replace simple sugars and refined carbs with healthier options. For example, swapping candy for a square of sugar-free dark chocolate can help you kick a sugar habit. 3. Try Sweetener Alternatives If you want to avoid sugar and artificial sweeteners, there are better, healthier options to consider. To add a little sweetness to your coffee or tea, reach for natural, lower-calorie sweeteners like monk fruit powder, erythritol, or unprocessed stevia. In their raw and natural state, these are much healthier choices than their refined counterparts and include vitamins, minerals, antioxidants, and fiber. Note: stevia should be used in limited amounts as it can keep the tastebuds hooked on the “sweet” taste of foods. Curb Your Sweet Tooth Consuming large amounts of sugar can be detrimental to your health. Many illnesses have been linked to excessive sugar intake over extended periods of time. If you’ve been struggling to curb your sweet tooth, these three tips may help you outsmart your sugar cravings. Now’s the perfect time to say, “So long, sugar!” For a deeper dive into the dangers of sugar, be sure to purchase Dr. Avena’s new book, “Why Diets Fail.” At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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5 of the Top Benefits of Reading and How to Read More
It’s no coincidence that many of the world’s brightest, most accomplished, and successful people are voracious readers. When considering the benefits of reading, it's clear that reading boosts intelligence, comprehension, imagination, critical thinking, empathy, vocabulary, and more. Reading books does the double duty of enriching an individual with knowledge and/or engrossing stories, while also stimulating the brain in unique ways. It’s more neurobiologically demanding than simply processing images or speech. When you read and work to understand a concept or start to picture a character or story, different parts of your brain – such as vision, language, and associative learning – begin working together. We use both hemispheres of the brain when we read. Also, reading activates the corpus callosum (the tissue that connects the two hemispheres) which allows for a better exchange of information (connectivity) between the hemispheres. Let’s take a closer look at some of the benefits of reading, and how to read more. 5 of the Top Benefits of Reading + Reading Tips 1. Improves Brain Power and Structure Reading increases your brain power and can even improve your brain structure. The mental stimulation it provides stokes the development of new neurons, which boosts brain functioning in numerous ways. One of the top benefits of reading is that it enhances your imagination. We use our imaginative powers to create images of the people, places, and actions described in books. This practice strengthens the mind as it acts like a muscle. This makes it easier for your mind to imagine things in real life as well. Imagination encourages creativity and innovative thinking. Reading has been shown to boost intelligence. In an ongoing longitudinal study involving nearly 2,000 sets of twins, the twin with stronger early reading skills showed higher intellectual aptitude later. Also related to intelligence, reading critically (as one does with literature) appears to boost mental flexibility. Mental flexibility is the ability of a person to shift a course of thought or action according to the changing demands of a situation. Students who read for pleasure have been shown to do better in multiple subjects, including English, Math, Science, and History. That’s because reading helps students to think critically and improves reading comprehension skills. It’s no surprise that reading is also good for your memory and may protect against neurodegenerative brain health issues. Research indicates that more frequent cognitive activity (such as reading) across the lifespan is associated with slower late-life cognitive decline. Reading can literally change the structure of your brain, making it stronger. One study showed that poor readers can be trained to become better readers, and their brains get stronger as a result. A six-month program of daily reading revealed that the volume of white matter in the language area of the brain of poor readers increased. 2. Increases Empathy Reading literary fiction, especially stories that go deep and explore the inner lives of their characters, helps one to develop the ability to empathize with others. Also called the “theory of mind,” it’s an important process in social cognition. Officially, it refers to one’s capacity to understand that other people hold beliefs and desires and that these might differ from one’s own beliefs and desires. Long-term readers of literary fiction (in comparison to nonfiction or popular fiction) showed better-developed theory of mind in tests. 3. Reduces Stress Reading can be immensely relaxing. A research study on stress management techniques for students found that reading for 30 minutes decreased acute stress. Additionally, a University of Sussex study found that reading can reduce stress by up to 68%, and worked better and faster than other relaxation methods, such as listening to music or drinking a cup of tea. Stress reduction is also beneficial to heart health, and it may account for why reading tends to make people feel good and can help boost mood. 4. Helps You Fall Asleep Reading and bedside tables go together for a reason. A 2019 study involving nearly 1,000 people had roughly half the group read before bed for 7 days, and the control group go to bed without reading. Those who read before bed were up to 22% more likely to report better sleep than the control group. The Sleep Foundation suggests winding down at least 30 minutes before bed with something such as quiet reading (from a book, not a digital device), stating it helps you “get into the right frame of mind for sleep.” 5. Builds Your Vocabulary Research involving adults shows that extensive reading is an excellent way to expand one’s vocabulary. Students who read for pleasure tend to be better readers, better writers, and have more grammatical competence. This can have real-world payoffs. One recent poll found that soft skills are among the most important skills wanted by employers. Among the top soft skills are communication skills, which are honed by a strong vocabulary. It’s Never Too Late No matter your age or reading level, it’s never too late to enjoy reading. Here are a few tips for how to make reading a healthy habit: Make time to read every day. Whether it’s 5 minutes or a half hour, build a regular time/place to read into your day. Take your book with you wherever you go. It will encourage reading whenever you have extra time. Read books you really enjoy. You’ve got to love it to make it a habit. Join a book club. There’s nothing more motivating than having a regular time to discuss books with others. So, pick up a book and start boosting your brain 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 our full list of brain healthy supplements, please visit us at BrainMD.
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What Are the Best Vitamins & Nutrients for Memory?
Though no one knows exactly how memory works, it is affected by brain health. Sadly, it’s all too obvious when someone’s memory isn’t working well or is failing. Memory decline can be related to a variety of issues, such as: Unhealthy lifestyle Excessive stress Poor circulation Little or no exercise Being overweight Inadequate nutrition Lack of sleep Head injuries The good news is that it’s possible to avoid or alleviate these issues. No matter how you’ve treated your brain in the past, you can rescue your memory over time by following a health plan. It’s recommended that you get consistent physical exercise, eat a healthy diet and take high-quality dietary supplements with ingredients proven to help memory. Best Vitamins & Nutrients for Your Memory An essential way to support your memory is with proper nutrition. Nutraceutical ingredients, verified from clinical research, can help keep your mind sharp and efficient. BrainMD combines these ingredients into powerful supplements aimed at boosting your memory. Daily Vitamin Packs for Your Memory Brain & Body Power MAX is the most powerful dietary supplement system available today.* It contains superior memory nutrients and provides clinically researched levels of vitamins, minerals, omega-3s, concentrated plant extracts, and digestive enzymes.* This all-in-one supplement system makes it easy to stay healthy on the go with easy-to-carry packets for your purse or pocket.* Each daily vitamin packet contains: NeuroVite Plus Multivitamin - Provides over fifty vitamins, essential minerals, and other nutrients your body needs.* It also includes other clinically-researched ingredients, vegetable and fruit concentrates, and digestive enzymes.* All these ingredients combine to give you a solid foundation for brain and body health.* Omega-3 Power - To operate at peak performance, a healthy brain, heart and body require substantial dietary intakes of the omega-3 fatty acids EPA and DHA.* Each serving of Omega-3 Power provides 1,440 mg of EPA and DHA – 4 to 5 times what you’ll find in conventional brands and big box stores.* To ensure purity, Omega-3 Power is tested by independent labs to ensure lack of rancidity and to exclude 250 potential toxins and environmental or organic contaminants.* Brain & Memory Power Boost - Contains potent ingredients that are clinically-researched to promote the brain’s basic functions, such as its need for blood flow, its high energy demands, and its connectivity through trillions of nerve cells.* Supporting these multiple functions can translate into healthy memory performance.* Powerful Daily Vitamin Powder to Sharpen Your Memory BRIGHT MINDS Memory Multivitamin is scientifically formulated to support memory and other brain functions – such as attention, mood, judgment and behavior – without the hassle of swallowing handfuls of capsules or tablets each day.* We included the most effective ingredients for brain health in this powder, including: plant nutraceuticals, standardized herbal concentrates, vitamins, minerals, and amino acids.* Simply add this sugar-free, citrus-flavored powder to water, juice, or a fruit smoothie and mix. Don’t like swallowing capsules? Now there’s an easier way to get all of the nutrients you need…try a memory-boosting vitamin drink!* Omega-3 Supplements for Memory The omega-3 fatty acids in Omega-3 Power are critical to building healthy cell membranes, which are crucial for all our cells to work.* Surveys indicate most Americans are deficient in omega-3s, getting barely a third of the daily amounts they likely need for optimum brain and body health.* Omega-3 Power complements BRIGHT MINDS Memory Multivitamin to ensure your brain cells are adequately supplied with the biochemical fundamentals they need for growth, maintenance, repair, and for creating and accessing memories.* Best Turmeric Supplement: Brain Curcumins for Memory BrainMD’s Brain Curcumins provides all three of the curcuminoid substances found in the turmeric root. These curcuminoids have been concentrated into the highly effective, activated curcumin formula called Longvida® Optimized Curcumin Extract.* In a double-blind clinical trial, subjects who received Longvida curcumin showed better-sustained attention and working memory (such as multitasking) just 1 hour after taking it.* Brain Curcumins supplies 25% more Longvida per capsule (500 mg) than was used in the trial (400 mg), for additional benefit to the mind and body.* Your memory is what allows you to revisit and treasure the most special moments in your life, so be sure to fortify your brain with the nutrients that can strengthen and restore 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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What Are Some of the Best Supplements for Gamers?
Let’s face it, gaming is a largely sedentary activity. In fact, many gamers sit for 8-10 hours (or more) per session. Though traditionally not known as the healthiest pastime, video game playing has seen some positive changes in recent years. Somewhere along the way, gamers started realizing that physical and mental fitness could help give them a competitive edge. A growing number of gamers are now making a concerted effort to improve their lifestyle. One competitive player, Nick “XLNC” Ward, said in an interview with Red Bull: "My attitude and reactions are the benchmarks of a good diet. They’re sharper and it even allows me to concentrate on other areas because I know I can rely on my shot. When you just start out, it’s easy to put it down to a placebo effect but now I’m convinced that it plays an important part in my ability, especially on the day." Since diet and other lifestyle measures can play such a key role in gaming performance, let’s look at some of the Ins & Outs of healthy gaming, and how to take things to the Next Level. Ins Energizing Exercise In addition to its physical benefits, exercise boosts blood flow which helps deliver oxygen and other needed nutrients to the brain. It stimulates neurogenesis, the brain’s ability to generate new brain cells. Exercising also can aid the process of neuroplasticity, the brain’s way of adapting to challenges. To keep your brain stimulated, and growing, get up and move around at least once an hour, and try to get at least 30 minutes of exercise every day. Take Breaks Your brain is only able to remain focused for about 90 minutes before it loses steam and needs a break. Pushing yourself past this point actually reduces cognitive performance and lowers your ability to problem solve. Shifting your attention to something else for a brief period can help you return to the original task with renewed focus. By taking regular breaks, you give your brain and body a chance to recover and reset. It’s recommended that you take a 15-minute break after every 90 minutes of intense focus. Outs Bad Diet The standard American diet (SAD) is typically filled with pro-inflammatory and allergenic foods, many of which are laced with artificial ingredients and chemicals. People (including many gamers) who subsist on a junk food and soft/energy drink diet are at a greater risk of developing severe health issues, both physically and mentally. Skip any foods that are processed or high in fat or sugar, and reach for a healthy snack instead. Making healthier choices in your diet can benefit your waistline, help lift your mood, and provide a long-lasting increase in energy and focus. Your brain requires foods that are high in vitamins, essential minerals, and other nutrients to help meet its huge energy requirements throughout the day. Consider adding these foods to your grocery list: fresh vegetables and fruits seeds and nuts berries beans free-range poultry grass-fed meats wild-caught, cold-water fish Sacrificing Sleep According to the Institute of Medicine (US) Committee on Sleep Medicine and Research, as many as 70 million Americans have ongoing sleep problems that interfere with their daily functioning. Skimping on sleep can affect your health in more ways than you might imagine. When you don’t get enough sleep, you have overall decreased blood flow to your brain, which disrupts thinking, memory, and concentration. Also, insufficient and inconsistent sleep can increase irritability and moodiness. It’s recommended that adults get 7-9 hours of sleep each night to function optimally. Getting less than 6 hours of sleep a night has been associated with lower overall brain activity, poor judgment, and slower reaction times in tasks. Next Level Nutritional Support Your brain is the most energy-hungry organ in your body and needs nutrients that are proven to improve your energy, focus, memory, and overall mental acuity. To stay at the top of your game, it’s vital that you get proper nutrition, especially nutraceutical ingredients that are specifically designed to keep your mind sharp and efficient. If you’re ready to take your brain health to the next level, try these ultra-pure, nootropic supplements for gamers. 3 of the Best Brain-energizing Supplements for Gamers Brain & Memory Power Boost Support Focus, Cognition and Memory…Naturally Brain & Memory Power Boost was designed to promote healthy brain metabolism and the optimal functioning of its almost 200 billion cells.* This advanced brain and memory formula is developed from clinical research to help sustain circulation to your brain, which is crucial for you to maintain your mental edge.* Brain & Memory Power Boost has a generous amount of ginkgo biloba extract to support healthy blood flow.* Other ingredients help support the blood vessel walls and the brain’s enzyme systems, neurotransmitter systems, and overall connectivity.* Formulated with 6 key brain-boosting nutrients, Brain & Memory Power Boost: Promotes healthy memory and mental sharpness* Facilitates healthy brain circuit functioning* Protects and promotes circulation to the brain* Supports brain energy generation* Defends against oxygen free radicals and other toxic threats to the brain* Together, these powerful ingredients can help you feel mentally sharp and focused so you can think and react quickly...one of the ultimate supplements for gamers.* Focus & Energy Clean, Long-lasting, Crash-free Energy Focus & Energy was designed to promote sharpness and improve productivity without lowering blood sugar.* It’s formulated specifically to reinforce the brain and body’s ability to fight fatigue and adapt to stress.* If you’re looking for a smarter “pick me up,” Focus & Energy naturally supports your body’s energy level with caffeine-free green tea, choline, and the special adaptogens Rhodiola, ashwagandha, and ginseng.* And unlike the energy drop you can experience from consuming a stimulant (coffee, diet soda, caffeine pills, energy drinks), there’s no mood-thudding crash.* It’s clean energy that promotes mental sharpness and productivity all day long!* So, skip the caffeine and get focused with this natural, non-habit-forming blend of adaptogens and energizing herbs for mental focus and concentration.* Focus & Energy is the perfect way to feel energized, productive, and alert.* Brain MCT Energy Superfuel for Optimal Brain Performance The human brain requires lots of energy to function.* Though only 2% of the body’s total weight, the brain uses at least 20% of the body’s total energy.* The brain and body derive energy from many sources. One of the most potent sources of energy are the medium-chain triglycerides (MCT) from coconut oil. Brain MCT Energy offers MCTs that rapidly boost the body’s energy generation, especially in the brain.* These are “good fats” that provide tremendous benefits for mental performance including focus and learning.* This organic oil provides healthy fats that are rapidly, efficiently, and safely converted into energy for the brain and body.* It’s also a great option for improving brain energetics, as well as healthy cognitive and memory function.* Brain MCT Energy is a clean, fast-acting energy source for peak brain and body performance.* Sharpen Your Mental Edge In a society where eating fast or processed food, consuming massive amounts of sugar, skimping on sleep, drinking too much caffeine and/or alcohol and not enough water, and consistently passing up on exercise has become the norm, eating a healthy diet and taking high-quality supplements aren’t just good ideas, they’re critical to supporting and optimizing your health.* These natural, brain-boosting supplements for gamers can help power up mental sharpness and cognition.* They can help you get the most out of your gaming experience.* Try these three powerful cognitive boosters 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 & Memory Power Boost, Focus & Energy, Brain MCT Energy and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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These Are Some of the Best Ways to Prevent Bloating
No one likes the uncomfortable, bloated feeling of trapped gas, pressure, and/or fullness after eating. Yet, research indicates that 15-30 % of the U.S. population experiences these unpleasant bloating symptoms. But you don’t have to! If you often find yourself full or bloated after a meal, here are several tips you can try to help prevent bloating. 8 Ways to Reduce or Prevent Bloating After Eating 1. Skip Intolerant/Allergic Foods Nearly 20% of the general population experiences some form of food intolerance or allergy, which may cause occasional bloating. When you’re intolerant or allergic to a specific food, it can cause gas to become trapped inside the gastrointestinal tract (GI), which can lead to bloating. Try to identify your problem foods through the process of elimination. Avoiding the bad foods may help reduce bloating. Milk products, wheat, and gluten are among the most common foods that cause reactions. 2. Watch Your Fiber Getting plenty of fiber in your diet is a basic tenet of good health. However, certain high-fiber vegetables, fruits, and legumes can really put the “b” in bloating. That’s because they aren’t fully absorbed in the small intestine and make their way down to the large intestine where they’re broken down by bacteria in your gut, which causes gas and, you guessed it, bloating. Experts recommend skipping high-fiber foods known to be gassy if you wish to avoid bloating. Here are some of the most common: Fruits – apples, oranges, pears, and stone fruits Grains – whole oats Legumes – beans and lentils Vegetables – broccoli, Brussels sprouts, kale, and cauliflower (Note: these foods are so nutritious, you might want to consume them anyway and use some of the other recommendations to prevent bloating listed below.) Instead of those foods, choose less gassy options such as: Fruits – berries, cherries, grapes, and cantaloupe Grains – rice and quinoa Vegetables – bell peppers, fennel, spinach, cucumbers, lettuce, yams, and zucchini 3. Sugar Alcohols Sugar alcohols such as xylitol, sorbitol, and mannitol are notorious for causing digestive issues. They reach the large intestine unchanged where the gut bacteria feed on them and cause bloating. They’re commonly found in sugar-free baked goods and chewing gums. Instead, you can try erythritol, which is a little easier on digestive system. Or try stevia, another healthy alternative to sugar and sugar alcohols. 4. High-Fat Foods Healthy fats are essential to wellness, and dietary guidelines suggest that 20-35% of your daily intake should be comprised of them. Balanced meals with some sources of good fats can create a sense of fullness, slow down the digestion of carbohydrates, and add flavor to food. However, the slower processing of fats can cause issues. In some people, foods that contain high amounts of fat can create a delay in the stomach’s emptying process. One study examining the diets of people who have stomach emptying problems found that high-fat meals exacerbated bloating. Of course, this applies to the less-healthy fats found in chips, pastries, and fried foods since saturated vegetable oils and trans fats can negatively affect digestion. But it also can happen with healthy fats such as nuts, seeds, and avocados. It’s recommended that you closely monitor how your body responds to healthy fats, perhaps by keeping consumption moderate, and avoiding the less healthy options altogether. 5. Avoid Swallowing Air Believe it or not, certain activities can make you swallow air. This air can build up in the GI tract and cause bloating in some people. For example, drinking carbonated sodas can allow carbon dioxide to get into your digestive system and cause bloating. Other common air-swallowing activities may include chewing gum, talking while eating, eating too fast, drinking with a straw, smoking, and breathing through your mouth. Avoid them to minimize bloating. 6. Try Digestive Enzymes and Probiotics Digestive enzymes can help break down food, improve nutrient absorption, and support healthy digestion, which can help reduce bloating. According to Johns Hopkins Health, alpha-galactosidase is particularly useful in breaking down a non-absorbable fiber called galactooligosaccharides (GOS), which is found in beans, root vegetables, and some dairy products. While GOS is known to be a healthy fiber, it can cause gas and bloating in some individuals. Other digestive enzymes may include amylase, lipase, and protease, which help break down carbohydrates, fats, and proteins. Probiotic supplements can be helpful too. They help to support healthy bacterial populations in your gut. Balanced microflora in your gut can help decrease bloating. 7. Drink Herbal Teas Ginger and other herbs (peppermint, spearmint, lemon balm, etc.) have been used to soothe digestive issues for hundreds of years. Some research indicates that ginger may help speed up stomach emptying, relieve digestive upset, and reduce intestinal cramping, bloating, and gas. Peppermint oil has been shown to help with digestion and bloating. Enjoy a cup of ginger, lemon, or mint tea after a meal to help reduce bloating. 8. Take a Post-Meal Walk Light exercise, such as an easy walk after a meal, can do wonders for digestion and help reduce bloating. In fact, research shows that light physical exercise can help reduce gas from the GI tract and relieve bloating. Also, a walk can help boost your mood! These tips may help prevent bloating. However, if you find that you’re consistently experiencing bloating and/or discomfort after eating, it could be a sign of a more serious digestive or medical issue. In such cases, be sure to consult with your medical doctor. 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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Here Are Some of the Best Natural Mood Stabilizers
Many people deal with low mood or mood swings. Whether initiated by work demands, relationship problems, excessive stress, or other challenges, anxious or depressive thoughts can come on without warning. In addition to adverse physical consequences, mood problems also can lead to mental health concerns. Low Mood Mood issues can make everyday life feel draining; low mood is often linked to low energy and lack of sleep. Other signs of low mood may include: Negative or guilty thoughts Mental fogginess Purposefully avoiding social interaction Overeating and emotional eating Periods of low appetite Difficulty with concentration and memory Since many people dismiss these issues as just feeling down, they may not get the help they need, which can result in serious physical or emotional difficulties. Mood Swings Just as those who struggle with negative thoughts may seek relief from their issues, those who experience emotional highs/lows may look for ways to stabilize their mood. Having mood swings can be confusing, frustrating, and even debilitating. A person who struggles with mood swings may have moments where big ideas come fast and furious. These types of episodes are associated with abnormally elevated mood, heightened energy, and lofty (often unrealistic) ideas. On the flipside, these individuals also may experience periods of low energy and mood. These episodes can come with persistent negativity, decreased energy, and even loss of interest in pleasurable activities. Those who suffer with mood swings may feel like a different person from day to day. Standard Treatment for Mood Issues If you’re experiencing severe forms of mood swings, including delusions or hallucinations, it’s important to seek out medical help. Extreme cases of mood swings may actually be a mood disorder or psychiatric condition that will require medication and perhaps other forms of treatment. Many people who experience these forms of mood swings want to regain their energy, mood, and outlook on life again. For these individuals, natural solutions might be the best way to improve their mood. Natural Solutions Among other unhealthy habits and lifestyle factors, nutrient deficiencies may cause low mood and mood swings. The good news is that many nutraceuticals have been researched for their mood-supporting benefits with promising results. Here are just a few… 3 of the Best Natural Mood Stabilizers from BrainMD Lithium Orotate Lithium Orotate is an over-the-counter nutraceutical that consists of orotic acid (a compound produced naturally in the body) and lithium (an alkali metal). Lithium Orotate is a safe, well tolerated, and well absorbed dietary source of lithium, a mineral that supports brain health.* The orotate part of the molecule delivers lithium to the body in its biochemically active form, the positively charged lithium ion (Li+). Benefits of Lithium Orotate The low-dose lithium in Lithium Orotate is a pure and potent source of lithium that can help maintain a positive mood and sense of well-being.* Dietary supplementation with low-dose lithium promotes healthy sociability and self-esteem.* Another benefit of this natural mood stabilizer is that it supports cognitive function for people of all ages.* What Others Are Saying… “Immediate and dramatic improvement in mood and anxiety level. My hope has been restored!” -LeeAnn S. NeuroLink Capsules Feeling irritable or sad for no reason? NeuroLink can help balance your emotional ups and downs by delivering an exclusive blend of key nutrients for the neurotransmitters in your brain.* Balance and Brainpower Your mental state is affected greatly by your brain chemistry.* Some people have a sunny outlook on life, but others struggle to remain positive and even-tempered from day to day.* NeuroLink provides nutrients that help your brain meet its needs to sustain optimal levels of critical neurotransmitters and keep them in healthy balance.* Proper neurotransmitter balance is essential for optimal brain function.* NeuroLink provides an exclusive blend of nutrients that support such key transmitters as adrenaline, noradrenaline, dopamine, GABA, glutamate, and serotonin.* These nutrients can help you feel emotionally balanced and better able to cope with daily stress.* The better your transmitters operate in balance with each other, the closer you’ll be to having optimal mental function.* NeuroLink supports a diverse array of transmitters important for positive outlook, relaxation, coping with occasional feelings of anxiety, and managing stress.* What Others Are Saying… “NeuroLink is a wonderful, highly effective product. It helps me balance and level out my moods, sugar cravings, and all around feeling of well-being. I highly recommend this as a solution for brain health.” -Anne H. NeuroLink Powder NeuroLink Powder delivers an exclusive blend of nutrients that can help balance your major neurotransmitters to keep your mind positive, tranquil, and clear.* Balanced Brain = Happy Brain NeuroLink Powder broadly supports emotional and behavioral health.* By promoting a variety of transmitter actions, it assists the brain to maintain a healthy balance of brain chemistry, which in turn promotes positive outlook, relaxation, and mental focus.* The nutrients in NeuroLink Powder support vital survival, maintenance, and specialized functions in the brain and body.* They contribute to healthy functioning of the thyroid gland, the adrenals, liver, digestive, skin, and other organ systems.* If you don’t like swallowing capsules (1 scoop of NeuroLink Powder is equivalent to 4 NeuroLink capsules), or just want to take your water, fruit juice, or protein smoothie to the next level, try NeuroLink Powder. What Others Are Saying… “I feel so sharp and my mind is so clear when I drink this. I’m so impressed and have recommended this to my family.” -Jessica D. Balance Your Mood…Naturally! These natural formulas were designed to improve blood flow and activity levels in the brain.* They can help people with mood issues experience increased energy and an improved outlook.* Whether you find yourself having negative or anxious thoughts, or if you feel that your stress levels have nearly reached the breaking point, BrainMD offers a range of powerful supplements for mood and stress that can help brighten your mood and balance your brain.* These natural mood stabilizers have been formulated with the highest quality nutrients and can help you feel calm, content, and better able to manage stress or mental strain.* Try them today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Protein Benefits: One of the Best Ways to Boost Your Brain and Body
We’re constantly being bombarded with changing and conflicting information about diet and nutrition from news outlets, social media, doctors, and books. This can muddy the waters in terms of grasping the solid tenets of diet and health. However, one nutritional recommendation has remained constant: consume adequate amounts of lean protein. A remarkable macronutrient, protein deserves all the positive attention it gets. Here’s why… Protein 101 There are many reasons why protein is good for you. For starters, it performs many critical functions in your body. The human body contains about 100,000 types of proteins made up from different combinations of 20 amino acids. Among their many duties, proteins catalyze biochemical reactions and serve as chemical messengers, make up (and repair) your body’s hard and soft structure, bolster immune function, balance fluids and pH, transport and store nutrients, and more. Protein is literally in every cell of your body. Of the 20 amino acids your body uses to make proteins, it can synthesize 11 of them. They’re non-essential amino acids. However, nine of them must come from your diet. They’re essential amino acids. Animal sources of protein contain all nine of these amino acids, making them a complete protein. Plant sources generally contain any number of them, but not all nine (with a few exceptions such as soy, quinoa, Brazil nuts, buckwheat, hempseed, chia seed, etc.). When we eat protein and get the nine essential amino acids, our brain and body can perform all the functions listed above and deliver all the benefits listed below. 5 Ways High-quality Protein Benefits Your Brain & Body Here are five ways consuming adequate protein can benefit you. 1. Balances Blood Sugar and Mood Protein is important to consume at each meal (or snack) as it helps to balance blood sugar levels, especially when combined with healthy fats and/or quality (high fiber) carbohydrates. When blood sugar is balanced, research shows that mood levels are more balanced too. The brain also may have better focus and concentration. Adding lean meat, eggs, cheese, or nuts to a snack or meal limits the fast absorption of carbohydrates. You don’t get the mental fog that goes with eating simple carbohydrates, like a sugary pastry – and you’ll have fewer sugar cravings! 2. Supports Healthy Muscle Growth Muscle is made primarily of protein. Getting adequate protein helps to facilitate muscle growth, maintenance, and repair. High protein intake can help you gain muscle mass during strength training sessions. And it can help reduce muscle loss during weight loss. Athletes and aging bodies typically require more protein to build and maintain muscle mass. Protein is also essential for cell and tissue growth. Getting plenty of protein allows your body to meet the increased demands of rapid tissue growth (post injury, during pregnancy, while breastfeeding, during youth, etc.). 3. Promotes Bone Health Did you know that people who eat more protein tend to have better bone mass maintenance as they age? It’s true. Some research has found that protein is as important to bone health as calcium and vitamin D, and helps to protect against bone health issues as you age. Adequate protein is especially important for women, who are at a higher risk of having bone health issues. 4. Encourages a Healthy Appetite Getting protein into your meals and snacks (especially with healthy fats and quality carbohydrates) can help you to feel fuller, which means you might eat fewer calories! One study showed that overweight women who increased their protein intake significantly reduced their caloric intake. Researchers believe the increased protein helped to improve the function of weight-regulating hormones, which help signal fullness in the brain. 5. Boosts Brain Function Protein benefits your brain health in several ways. To function optimally, your central nervous system requires a number of amino acids found in protein-rich foods. Proteins make up the internal machinery within brain cells, as well as the connective tissue between brain cells. Also, proteins control the chemical reactions that allow brain cells to communicate with each other. Sufficient protein consumption also has been linked to higher levels of dopamine and norepinephrine, which are brain chemicals that play a role in your mood, motivation and concentration. When you feed your body protein, you’re also feeding your brain. Get Lean Protein Here are a few tips to make protein really work for you: Don’t eat too much at any sitting. It’s suggested to eat what’s equivalent to the size of your palm at meals, and less as a snack. Think of protein as medicine. Take it in small doses with every meal and snack. While nuts, seeds, legumes, some grains, and vegetables contain some of the 20 essential amino acids you need, fish, poultry, and most meats contain all of them. Eat a variety of both. With plant sources you get fiber and other nutrients. With animal sources, you get higher amounts or protein – and omega 3-s if you eat fish or grass-fed beef. Eat Responsibly It’s important not to eat too much protein as it can put an increased strain on your kidneys. Most experts agree that 15 to 25 percent of your total daily calories should come from protein. Talk to your doctor or healthcare professional to determine what amount of protein is ideal for you and then implement these protein benefits into your diet! 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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Nootropics: One of the Best Ways to Boost Your Brain
Perhaps you’ve heard the term nootropics and have wondered what they are. Originally, nootropics (pronounced: "new tropics") referred to chemicals that met specific criteria. Today, the term is used to describe any natural or synthetic compound that may have a positive effect on cognition and overall brain function. Types of Nootropics There are 3 major categories of nootropics: dietary supplements, prescription drugs, and synthetic substances. Many people use a nootropic every day, even if they aren’t aware of it. As a “natural” stimulant, caffeine is a type of nootropic. Although caffeine can help increase focus and energy, it also can lead to an energy crash (when infused with sugar) and sleep issues (especially if consumed later in the day). Depending on your body chemistry, you may end up feeling fatigued or moody when the caffeine wears off. Cautions of Nootropics Opinions vary concerning the efficacy and safety of nootropics. It’s easy to claim a product can boost energy, focus, or memory (ideal for students cramming for an exam or employees pulling an all-nighter putting together a work presentation), but is there a placebo effect to consuming such products? Or are noticeable increases in cognitive functions due to a product’s sugar or caffeine content, which may be masked by a natural ingredient like l-theanine? As with any medication or holistic treatment, it’s recommended that you consult with a nutritionally informed physician before trying nootropics. Also, the FDA doesn’t closely regulate nootropic supplements like it does for prescription medications. If you notice any side effects, stop using the product and immediately contact a trusted healthcare professional. Benefits of Nootropics Though there may be a gap between what a nootropic claims vs what it actually delivers, some of the purported benefits of nootropics include improved: Attention Concentration Energy Memory Motivation So, what are some of the natural nootropic nutrients that can help improve your brain? 6 of the Best High-Quality Nootropic Nutrients 1. Acetyl-L-Carnitine An amino acid that’s naturally produced in the body (but not used to make proteins), acetyl-L-carnitine (ALC) is important for energy production. It assists in the proper functioning of genes, enzymes, and neurotransmitters. Among ALC’s many benefits are its promotion of healthy memory, lessening of mental fatigue, balancing of mood, and as a chemical contributor to the production of acetylcholine which is a major memory neurotransmitter. 2. Alpha-Lipoic Acid (ALA) Alpha-lipoic acid is called a conditionally essential nutrient because the body can make it but at times needs additional amounts from the diet. It’s an essential cofactor for three major enzymes that all our cells use to generate energy. ALA can help support blood sugar utilization and can enhance nerve cell energy and maintenance. It’s also a powerful antioxidant that protects our brain and other cells against oxygen free radicals. 3. Ginkgo Biloba Extract Ginkgo biloba has been used in traditional medicine for thousands of years. Standardized extracts prepared from the leaf have existed for over 50 years and are used worldwide for a diverse range of health benefits. This effective plant extract promotes healthy blood flow, which is crucial for optimal brain function. Ginkgo’s unique combination of antioxidants and blood vessel protectants helps shield the brain from toxins while supporting overall mental sharpness. 4. Huperzine A Huperzine A is extracted from the Huperzia serrata (club moss) plant, used in traditional Chinese medicine for centuries. It can enhance the acetylcholine neurotransmitter system, which is tied to memory and behavior, and may help support memory and other cognitive functions. 5. N-Acetylcysteine N-acetylcysteine (NAC) is an amino acid (also not used to make proteins) that supports the fundamental functioning of our brain cells and regulates a broad array of cell functions. It provides powerful antioxidant defense against free radicals, which are formed as our cells’ mitochondria use oxygen to make the huge amounts of energy needed by the brain. NAC is the ingredient source of l-cysteine, an antioxidant amino acid that cannot be directly used in supplements because it’s chemically unstable. L-cysteine is a building block for glutathione, an extremely important antioxidant, antitoxin, and overall protectant located inside our cells. Via glutathione, NAC contributes to numerous neurotransmitter activities in the healthy brain. 6. PhosphatidylSerine PhosphatidylSerine (PS) is a phospholipid nutrient that’s a universal, essential building block for cell membranes. PS is present in all our cells and is especially concentrated in the synapses and the brain’s nerve cells. Our brain cells need PS to generate and manage the high energy, complex electrical activity, and intense information processing that makes our brains work. PS has been put through more than 30 years of gold standard clinical research involving randomized, placebo-controlled, double-blind trials. PS helps to support attention, learning, memory, the ability to cope with stress, and overall mental sharpness. PS may help improve attention in children and is the best documented nutrient for memory recall of words, numbers, names, faces, and events in people over 50. All 6 of these proven nutrients are included in BrainMD’s top-selling nootropic supplement… Brain & Memory Power Boost Brain & Memory Power Boost promotes the brain’s energy generation and the overall functioning of its 200 billion cells.* Its ingredient profile supports the connectivity functions of the trillions of synapses that these cells make with each other and defend against oxygen free radical and other toxic threats to the brain.* This advanced brain and memory support formula is developed from clinical research to help sustain circulation to your brain, which is crucial for you to maintain your mental edge.* Brain & Memory Power Boost promotes healthy aging and can benefit brains of all ages.* Designed with Your Brain in Mind Though many scientists and medical practitioners are still skeptical about the purported health benefits of nootropics, many brain-boosting nutrients have been tested for purity and efficacy, like those in BrainMD supplements.* In fact, nootropics is just a trendy name for what BrainMD’s been doing for over 12 years. Our supplements are brain directed, which means they’re formulated for optimal brain and body performance.* Get the ultra-pure, nootropic nutrients in Brain & Memory Power Boost 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 & Memory Power Boost 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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