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Here Are Some of the Best Ways to Outsmart Your Sugar Cravings
There’s mounting evidence that sugar can be toxic…even lethal. It can lead to many physical and mental problems and can act like a drug in the brain. When you consume sugar, it boosts the feel-good neurotransmitter dopamine in the brain and causes your blood sugar to spike, which makes you feel good…temporarily. But then your blood sugar levels can crash, impacting your mood and sense of well-being. Over time, high sugar diets can worsen inflammatory issues, cause sleep problems and fatigue, trigger cravings, and contribute to memory and learning struggles. The evils of sugar may be no surprise to you. Maybe you’re making a conscious effort to eat a low sugar, brain healthy diet. Unfortunately, even many “healthy” foods are filled with hidden sugars that can fuel your cravings and mood issues. Since the standard American diet is filled with nutritional pitfalls, here are some of the best ways to reduce cravings and avoid foods with hidden sugars… 10 Simple and Natural Ways to Outsmart Your Sugar Cravings 1. 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. Counter to what you might think, 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. 2. Eliminate Artificial Sweeteners One way to decrease your sugar intake is to get rid of artificial sweeteners. You may think of these sweeteners as “free” because they have no calories, but they can be significantly sweeter than sugar. Also, they may activate the appetite centers of the brain, making you crave even more sugar. If you can do without any sweeteners, your brain will stop craving the sweetness. If you can’t do without sweeteners, try to replace sugar with sweeteners like stevia or erythritol. 3. Manage Your Stress Stress can trigger certain hormones that activate your cravings, making you believe you need the ice cream, cake, or other high sugar snacks or desserts to feel better. Meditation and hypnosis are powerful stress-management techniques that can boost blood flow to the PFC. These practices can help you resist the temptation to binge on your favorite sugary treat. 4. Control Your Cravings Nearly everywhere you go, someone is trying to entice you to eat something sweet. Think of the candy displays near the checkout counter at the grocery store, which are purposely positioned to tempt you to make an impulse buy. To control your cravings, you must avoid the things that trigger you. Know what fuels your cravings and plan for your vulnerable times. For example, strategically plan your route in the grocery store to avoid the soda, candy, or chip aisles. 5. Determine Food Allergies Hidden food allergies and food sensitivities can trigger cravings and make you fall back into old habits. In some cases, gluten and milk sensitivities or allergies can lead to a decrease in blood flow to the brain, which can impair your judgment. In addition, food allergies can cause concentration problems and anxiousness, which can increase cravings. To determine if you have any food sensitivities, consider trying an elimination diet. Stop eating corn, soy, dairy, gluten, artificial sweeteners, and food colorings for 3 weeks. Then introduce them back into your diet one at a time and see if you have any reactions. You can eliminate foods that cause a negative reaction or health problem. 6. Practice Willpower Willpower is like a muscle. The more you use it, the stronger it gets. Practice saying no to the things that aren’t good for your health and over time you may find it easier to resist sugary foods or beverages. 7. Get Moving Physical exercise can help reduce cravings. A study in the journal Appetite showed that taking a brisk 15-minute walk decreased cravings for chocolate. Exercise also fended off cravings for an additional 10 minutes following the walk. Since cravings typically only last about 10 minutes, a short workout may be all it takes to distract you from the sugary foods you’re craving. 8. Make Sleep a Priority Multiple studies, including a study in Nature Communications, show that lack of sleep can increase hunger levels and the desire for food. “It’s important to get at least 7 hours of sleep each night to help battle cravings,” says Shane Creado, MD, psychiatrist and sleep medicine specialist at Amen Clinics Chicago. “Creating a healthy bedtime routine that promotes relaxation can help.” 9. Professional Assistance Sometimes you may need additional help to take the edge off your cravings. Enlisting the advice of a registered dietician, or your medical doctor, can be a great way to get additional tips and support. This can help you get your diet under control and reduce your intake of sugar. 10. 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. 10 “Health” Foods That May Contain Hidden Sugar 1. Flavored Greek Yogurt Greek yogurt is a good source of probiotics, which may benefit your gut by adding the good bacteria your intestinal tract needs to stay healthy. Packed with protein, Greek yogurt is often portrayed as a healthy food. But some flavored varieties also include large amounts of sugar and other unhealthy ingredients, so be sure to check the labels before you buy them. 2. Pre-made Protein Smoothies A protein smoothie can be a great way to start the day. However, some smoothie brands try to hide their high sugar content. If necessary, opt for homemade smoothies to ensure you’re consuming healthy ingredients (without the added sugars). 3. Nut Butters Almond butter, cashew butter, and other nut butters can be a good source of protein and fat. But be sure to read the nutrition labels. Some brands sneak sugar into their product to amp up the bliss point. 4. Instant Oatmeal Packed with fiber and loaded with vitamins and minerals, slow-cooked oatmeal is associated with numerous health benefits. Instant oats, however, are highly processed and rank much higher on the glycemic index, indicating that they can spike blood sugar. Popular instant oatmeal flavors, like maple and brown sugar, can include added sugars, so it’s recommended to consider healthier options for breakfast. 5. Milk Alternatives Going dairy-free can be beneficial for brain health and overall well-being for some, especially those who have milk allergies or sensitivities. However, some flavored milk alternatives – vanilla, chocolate, or pumpkin spice – can have high amounts of sugar per serving, so exercise caution when purchasing them. 6. Flavored Bottled Water Water is essential for the health of your brain and body. Being even mildly dehydrated can make you feel more tense, moody, or angry and can also sap your energy levels and reduce concentration. Keep an eye on flavored waters, which may add unwanted sugar to make the taste more pleasant. 7. Gummy Vitamins Taking nutritional supplements is a great way to make sure you’re getting the vitamins and minerals you need. Be aware that when you or your kids take gummy vitamins you’re likely also getting a dose of sugar with those nutrients. It’s practically impossible to make gummies without using sugar or sugar alcohols, which can cause stomach discomfort or contribute to blood sugar problems. Parents are strongly cautioned when purchasing gummies for their children, since many contain excessive amounts of sugar. 8. Bottled Green Tea Green tea is loaded with antioxidants, as well as a compound called l-theanine, which has been found to inhibit excessive overfiring in the brain and to help produce a feeling of calmness. Be sure to skip brands that infuse unhealthy added sugars into the healthy green tea. 9. Salad Dressing Eating more greens and veggies provides your brain with a variety of nutrients and antioxidants. Dousing salads with sugar-laden, store-bought dressings can turn your healthy meal into one that has far more sugar than you realized. Consider making your own healthy salad dressing. 10. Protein Powder You may think that making a protein smoothie at home is the best way to control what you put in it. But be sure to check the ingredients of your protein powder since many of them sneak sugar into the mix to enhance the flavor. Adding fruit – blueberries, raspberries, or strawberries – should be all the natural sugar your smoothie requires. So Long, Sugar 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 ten tips may help you outsmart your sugar cravings. Now is the perfect time to make a clean break from sugar. 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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Energize Your Afternoons with These 6 Simple Steps
It’s 3:00 P.M., and you still have another hour or two to work. Your energy just took a dip. Immediately, your mind starts entertaining a trip to the vending machine in the office break room (or fridge if you work at home) for a starchy snack or sweet treat. In a flash, you have another idea...maybe you’ll pop across the street for a caffeinated beverage... Perhaps you’ve experienced this scenario at some point. Or maybe you face this challenge every day. The problem is that vending-machine snack or coffee drink can only provide a temporary fix. The sugar, refined carbohydrate or caffeine buzz will likely be followed by a crash in your energy levels after your blood sugar drops or the caffeine wears off, leaving you less focused and more tired than before. Worse, if you eat a high sugar or refined carbohydrate snack, it can spike dopamine levels (the feel-good hormone), and likely cause a desire for you to repeat the same scenario the next day. The lift coffee offers can be seductive and habit-forming. The good news is, there’s a better way to energize your afternoons. You can completely avoid the energy zap trap, and seek out real, sustained, vibrant energy that will last all afternoon! Below are six tips, proven to naturally boost energy levels. 6 Ways to Naturally Energize Your Afternoons 1. Get Adequate Sleep The best way to address your afternoon slump is to first look for the reasons you’re always tired. What are you doing to ensure a good night’s sleep? If you’re like roughly 50-70 million Americans who fail to get 7-9 hours of sleep a night, it’s time to improve your sleep. Follow these tips: Stick to the same bedtime and wake time to normalize your internal body clock. Turn lights down and digital devices off a couple hours before bedtime. Don’t eat a big meal, drink alcohol, caffeine, or exercise too close to bedtime. They can all disrupt sleep. Journal or write down troublesome thoughts if worrying is keeping you up. Keep your room dark and cool. Use blackout curtains if needed. Listen to soothing music or sounds, or a guided meditation to help you fall sleep. Exercise regularly. If you exercise in the morning out in the sunlight, it helps with melatonin regulation and to promote sleep at night. 2. Take A Walk One of the best ways to energize your afternoons is to take a walk. Walking increases blood flow to your brain and body, which can energize you and improve brain function. One study found that sleep-deprived young women who did 10 minutes of stair walking were more energized than they were from having a moderate amount of caffeine. 3. Drink Water or Herbal Tea Tiredness, confusion, and lack of alertness are associated with dehydration. Being properly hydrated can help raise your alertness, focus, and energy levels. Simply drink a glass of refreshing water or try some relaxing herbal tea, which can reduce stress levels and help you focus better. 4. Diaphragmatic Breathing Deep breathing can increase focus, alertness, and energy flow, while giving you a mood boost, too! Conscious and deep breathing are also associated with reduced cortisol levels and greater relaxation. Try this simple diaphragmatic breathing exercise: Inhale for three seconds through your nose Hold for one second Exhale for six seconds (twice as long as inhale) Hold for one second Repeat 10 times 5. Eat A Healthy Snack Instead of a sugary treat, choose an energy-boosting snack that’s low in sugar, and includes healthy fats, protein, and complex carbohydrates. The protein provides balanced, sustained energy, while the healthy fat is great for satiety, and fiber-rich complex carbohydrates will help keep blood sugar levels balanced. Good examples include juicy apple wedges and almond butter; a healthy smoothie with protein powder, nut butter, berries, and kale or spinach thrown in; some cut up veggies like bell pepper, carrots, or celery and hummus; or a handful of mixed nuts with a small amount of dried fruit. Pack healthy snacks ahead of time and enjoy! 6. Energy-Boosting Nutrients If you find yourself reaching for unhealthy snacks or caffeinated beverages in the afternoon, you can benefit from Focus & Energy, which delivers focus-enhancing ingredients without the jitters or energy crash you can get from caffeine.* The formula’s synergistic blend of clinically proven ingredients work through several pathways to support sustained energy and mental focus while dealing with stress.* The blend includes a potent dose of decaffeinated green tea extract that helps to increase blood flow to the brain, while choline, a vitamin-like nutrient, supports brain cells in the production of acetylcholine, a key neurotransmitter for mental focus and learning.* The formula also includes powerful adaptogens: rhodiola, ashwagandha, and ginseng. Rhodiola acts swiftly and has been shown to combat fatigue, support a positive outlook, and improve physical and mental performance.* It has unique properties that help to increase available energy during the day, while supporting restful sleep at night.* Ashwagandha, used in Ayurvedic medicine, helps to promote calm and mental focus, and has been associated with improved memory and attention.* Ginseng helps to improve focus, memory, and overall well-being.* Dump the Afternoon Slump While these tips can help energize your afternoons, it’s important to maintain a brain healthy diet and regular exercise routine to ensure vibrant energy throughout the day. If you’re constantly fatigued, be sure to consult your healthcare physician. 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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Thanksgiving Nutrition Tips to Help You Have a Healthy Holiday!
What’s your favorite part of the Thanksgiving meal? Is it the turkey? The mashed potatoes? The dessert table? If you had to guess, how many calories do you consume during a Thanksgiving meal? Calorie Crisis Per the U.S. Food and Drug Administration (FDA), the general guideline for adults is to consume approximately 2,000 calories a day (but note that specific caloric needs will vary depending on age, gender, weight, and lifestyle). However, a study by the Calorie Control Council concluded that the average American consumes as much as 3,000 calories on Thanksgiving Day. As reported by USA Today, that’s equivalent to 7 Burger King Whoppers or 15 Dairy Queen hot fudge sundaes. Since all these calories at once can overwhelm the digestive system and flood the body with unhealthy levels of carbs, fats, and sugar, it’s vital to consider making healthier food choices when enjoying a Thanksgiving Day feast. Thanksgiving Nutrition Tips If you know your daily calorie allowance (if not, check out this handy meal plan from the USDA), you can determine how many calories you should eat, and the types of foods those calories should be coming from, during your Thanksgiving meal. Here’s a list of some common Thanksgiving meal items, their nutrition profiles, recommended portion sizes, and how many calories they add to your daily total. Keep in mind that this total doesn’t include any other meals/snacks you have throughout the day. (Note: These nutrition profiles are estimates since recipes and ingredients may vary.) Turkey Breast (4 oz with skin) 0g Carbs 8g Fat 32g Protein 200 Calories Turkey – Dark Meat (4 oz with skin) 0g Carbs 13g Fat 32g Protein 250 Calories Mashed Potatoes (1 cup) 35g Carbs 7g Fat 4g Protein 215 Calories Gravy (1/2 cup) 6g Carbs 2g Fat 2g Protein 50 Calories Stuffing (1/2 cup) 22g Carbs 9g Fat 2g Protein 180 Calories Green Bean Casserole (1/2 cup) 11g Carbs 5g Fat 2g Protein 100 Calories Corn (1/2 cob) 11g Carbs 1g Fat 1g Protein 60 Calories Sweet Potatoes (1/2 cup roasted) 24g Carbs 2g Fat 2g Protein 120 Calories Cranberry Sauce (1/4 cup) 27g Carbs 0g Fat 0g Protein 100 Calories Corn Bread (3x3 inch square) 28g Carbs 5g Fat 4g Protein 180 Calories Calorie Totals White Meat Meal – 1,205 calories Dark Meat Meal – 1,255 calories Beverages and Desserts Other Thanksgiving meal staples are beverages and desserts. Beer, coffee (especially with added sugar or creamer), egg nog, and soft drinks (which are loaded with sugar), are often high in calories. Even a 6-ounce glass of wine has over 100 calories. Heading to the dessert table also can be a risky proposition. An average-sized slice of pumpkin pie, even without whipped cream, can exceed 200 calories. Of course, adding a second slice of pie, cookies, candies, or other sugary snacks just keeps increasing your caloric intake. Since research suggests that most people won't lose the weight they gain during the holiday period, it’s important to avoid eating too much, and too many of the wrong foods, during the holidays. Here are some of the best Thanksgiving nutrition tips to help you maintain a healthy diet and keep you from overindulging this holiday… 10 Simple Ways to Keep from Overdoing It This Thanksgiving 1. Start with Veggies Most people don’t get enough vegetables in their diet, so take this opportunity to eat the healthier options first. Vegetables are rich in nutrients, high in fiber, and low in calories. By filling up on veggies first, you may find you have less room to gorge on desserts. 2. Don’t Skip Meals While it can be tempting to skip meals earlier in the day to save room for the big event, this strategy can seriously backfire. It’s important to have your regular meals because when you get overly hungry, the temptation will be to overeat! 3. Proper Portions Get rid of large entrée plates and serve meals on smaller appetizer-size plates (or salad bowls) for better portion control. Try using appetizer-sized cutlery to help you take smaller bites. Also, many stores sell portion-sized plates and storage containers that can help you adjust the portion size of your meals. Though it’s an optical illusion, the same amount of food looks larger on a small plate than it does on a large plate. Plate size can have a significant impact on meal size – the bigger the plate, the bigger we perceive the meal should be. 4. Fill Up First Rich, sweet, and salty foods are hard to resist, especially when you’re hungry. Before attending a family gathering or holiday party where you know unhealthy foods will be served, eat a low carb and high protein meal first. That way, you won’t feel hungry and will be less likely to eat unhealthy foods. 5. Three-Bite Rule The first few bites of food might be the most satisfying. If that’s true for you, follow the three-bite rule: take three bites so you can really concentrate on enjoying the food. After the third bite, move on to a different food so that you don’t overindulge on any one food. 6. Get Moving Physical exercise is a great way to increase self-control, which is crucial for combating holiday cravings. Exercise helps increase blood flow, which raises the level of oxygen in your body and brain. Exercise also improves impulse control, helps reduce stress, and improves your mood. Make it a new family tradition to play flag football, go ice skating, or do a 5K together, rather than mindlessly snacking while watching sports or a TV marathon all day. 7. Limit Alcohol Alcohol can be a triple whammy: alcoholic drinks are often high in calories, bad for the health of your brain, and can decrease your resistance to temptations. You’ll need all your willpower to resist the cheese dip and delicious desserts, so staying sober is the best policy during the holidays. A good strategy is to be prepared with a healthy alternative before you’re tempted to drink. If you’re invited to a meal or party where you know alcohol will be served, consider bringing your own non-alcoholic beverage. This will help ensure that you don’t drink, or drink too much, at the gathering. 8. Chew Slowly Try to eat slowly and wait at least 20 minutes before you go back for a second helping or dessert. It can take time for your brain to get the message from your digestive system that you’re full. After allowing your food enough time to settle, you may find that you’re satisfied and don’t need to eat anything else. 9. Stay Hydrated Here’s one of the most basic Thanksgiving nutrition tips. The human body needs water to function. Your brain also needs water, so avoid anything that can dehydrate it. Drinking water can help manage your cravings by making you feel sated so you’ll eat less. Remaining well-hydrated prevents fluid retention; your body won’t typically try to retain water if it’s getting enough. It’s a good idea to drink water before you eat – it can take up space in your stomach, is calorie-free, and is good for your health! 10. Just Say No Don’t eat to please others. It’s okay to kindly tell a food-pushing friend or relative that you’re full. Just because Aunt Suzie made her famous pumpkin cheesecake doesn’t mean you have to eat a slice. Indulge Sensibly Since it’s much easier to avoid holiday weight gain than it is to lose the pounds afterwards, keep a close eye on your caloric intake by using the above Thanksgiving nutrition tips. Also, implementing these 10 strategies can help prevent setbacks in your diet and ensure that you won’t be tempted to engage in overeating this holiday season. The BrainMD team wishes you and yours a safe, healthy and Happy Thanksgiving! 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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Epigenetics Basics: Some of the Best Ways to Boost Your Health
Humans have 23 pairs of chromosomes in most of their cells, one set coming from each parent. Chromosomes package up the DNA and are located in the nucleus of each cell. Each chromosome contains genes that provide instruction, or coding, in the DNA for producing the different kinds of proteins that make up our cells. Our reproductive cells only have 23 single chromosomes, so that when they’re combined after fertilization they can go on to create a new human with 23 chromosome pairs. Another twist in our genetics is that the mitochondria, which generate most of our energy, also have DNA. Though the amount of mitochondrial DNA (and their number of genes) are small compared to what’s in the cell nucleus, our mitochondrial DNA is important for our health. What’s Epigenetics? As the understanding of our genetics becomes more sophisticated, epigenetics has become increasingly important. Epigenetics is genetic activity above the level of DNA: regulatory proteins layered over our DNA can profoundly affect when and how the DNA is read out to make proteins. In a broad sense, our epigenetics is affected by the choices we make related to diet, exercise, or other lifestyle factors. Another aspect of our genetics that affects our epigenetics is that our genes have far more variability than previously believed. Many of our genes have differing DNA coding in different people, variations that can impair the functioning of the proteins that they code for. These variations – called polymorphisms – pop up in different individuals and interact with epigenetic factors to make for considerable variation in genetic activity from one individual to the next. As the field of genomics continues to work out polymorphisms and epigenetics, it’s helping to identify and link various health risks to our genetic and epigenetic profiles. One such function that’s being actively researched is memory. Memory Problems People who have one or two copies of the apolipoprotein E4 (APOE4) gene on their chromosome 19 have a higher risk for memory problems – there’s more potential risk from two copies than from one. APOE Genes Everyone has two APOE genes just as they have doubles of all their other genes. There’s still a lot we don’t know about apoE proteins, but we do know that some work better than others. A 2020 review in the journal Neurobiology of Disease indicates they have at least 3 functions: (1) clearance of debris from the brain tissue, (2) promoting connectivity between nerve cells, and (3) tamping down inflammatory activity. There are three versions of the APOE gene: E2, E3, and E4. E2 codes for proteins that appear to protect the brain, at any stage of life. E3, which is the most common version, codes for proteins that don’t harm the brain but aren’t particularly protective either. Proteins from E4 appear to be bad for the brain, perhaps even early in life. The APOE4 gene is the most threatening of the various genes linked to memory problems. Having one copy of E4 increases risk for major memory problems; two copies of E4 equate to the most predictable risk for memory problems later in life. APOE4 is strongly linked to buildup of beta-amyloid plaques in the brain, which are well established to increase risk for major memory problems. Beta-amyloid and Tau Proteins Beta-amyloid plaques are aggregates of the beta-amyloid protein that are believed to have a gooey effect in the brain tissue and damage the functioning of nerve cells. Whereas beta-amyloid is located in the spaces between brain cells, tau proteins are found inside neurons. They normally are building blocks for microtubules, linear cell structures that provide microscopic tracks (think train tracks) that help our cells move proteins from one location to another. When tau proteins function abnormally, proteins derail from these microscopic tracks and cell functioning becomes impaired. Tangled and abnormal tau deposits can result from repeated head injury. This is very common in football players. Aside from head trauma, mutations in the MAPT gene on chromosome 17 can cause major tau protein problems, as can excessive iron stores. Other Genes Linked to Memory Problems Besides APOE4, at least three other genes can increase harmful beta-amyloid plaque production: The amyloid precursor protein (APP) gene on chromosome 21 sometimes causes memory problems between the ages of 35-65. The presenilin 1 (PSEN1) gene on chromosome 14 can cause serious memory issues. The presenilin 2 (PSEN2) gene on chromosome 1 also can cause serious memory issues. Of all the memory-damaging genes, the most common is APOE4, with about 15% of the U.S. population having at least one copy. The APOE4 gene can exacerbate poor blood flow to the brain, but aerobic exercise can significantly increase blood flow to the brain in APOE4 carriers. It’s essential that people with this gene take good care of their blood vessels. This is one way epigenetics can improve brain (and body) health. What Affects Our Epigenetics? For the past few decades, scientists have been exploring the field of epigenetics – the way diet, and other non-genetic factors can turn certain genes on or off. As a result of epigenetic influences, certain illnesses can become more or less likely in us as well as our offspring. Geneticists now know that environmental factors like diet, stress, toxins, and prenatal nutrition can affect the activity of the genes that are passed on to your offspring and beyond. Researchers have found that prepubescent boys who started smoking cigarettes increased the risk of weight issues in their children. Unwise decisions at such a young age have the potential to affect future generations. So, what can you do to safeguard your health and the health of future generations? Here are some healthy ways to protect your memory and overall wellness with epigenetics basics… Support Memory & Long-Term Health with These 6 Epigenetics Basics Know Your Family History One of the most crucial epigenetics basics is to know your family’s genetic and other health history. Though it may be difficult to take the time to dig into your family’s health history, such a project may pay dividends for your personal health. Though some relatives may not choose to share their health history, do your best to get an accurate picture of those in your family who may have/had memory issues or other illnesses in the past. This can help you know if there are certain health problems you should be aware of so you can take the appropriate steps to safeguard yourself against them. Get Early Screening For those who have genetic risk factors (especially a family history of memory problems), early screening – around age 40 – is recommended. This screening may include questionnaires and cognitive testing. Early screening may give you a window of time in which to address other possible risk factors. Work with your doctor or healthcare practitioner to order a lab test that includes apolipoprotein E gene status. The test should let you know if you carry the APOE4 gene. Presenilin and other more sophisticated genetic testing may be worthwhile if people in your family have early-onset memory issues. If it’s discovered that you have any of these genes, it’s vital that you get genetic counseling and immediately adopt a clean lifestyle. Regular Exercise Physical exercise may slow beta-amyloid buildup in the brain in APOE4 carriers. Research teams in Finland and Sweden found that exercising at least twice a week in middle age lowered the chance of developing memory issues more than 20 years later. This protective effect was stronger in people with the APOE4 gene. Though everyone should exercise regularly, it’s recommended that you do aerobic exercise if you have one or two APOE4 genes. Also, cleaning up your diet and lifestyle may give you added support. Protect Your Brain If you suspect you may have a genetic predisposition to memory issues, caring for your brain is critical. Learning new things, playing brain games, and engaging in creative hobbies are great ways to keep your brain sharp. Being vigilant about your brain health could make a huge difference in your life, especially if you’ve watched family members struggle with memory issues or other health problems. Avoid Head Trauma To protect your brain from injuries (which can increase abnormal tau proteins), avoid contact sports. Also, do your best to avoid falls, which are much more common as you age. Practice balance exercises and strengthen your muscles to keep them in shape. Eat Healthy Foods It’s recommended you avoid or limit: Meals with high-glycemic foods and loads of saturated fat: Fast food, pizza, mashed potatoes, pancakes with syrup, bacon, cheap hamburgers or other feedlot meats all raise your blood sugar too fast, stress your insulin system, challenge your liver, and can contribute to unhealthy weight, hypertension, and other health problems that can negatively affect your brain and body. Processed cheeses and microwave popcorn: They contain diacetyl, a flavoring chemical that can increase beta-amyloid. Also, consider adding these healthy foods to your diet: Antioxidant-rich spices: turmeric, ginger, garlic, onions, saffron, cinnamon, parsley, sage, rosemary, thyme, coriander, oregano, cloves. Foods with detox power: wild-caught salmon, blueberries, curries, crucifers (kale, broccoli, cabbage, cauliflower, collard greens), mushrooms. Polyphenol-rich foods and beverages: sugar-free dark chocolate, green tea, berries (blueberries, blackberries, cranberries, raspberries), apples, cherries. Polyphenols support a healthy heart and circulation, deter LDL-cholesterol damage, and assist with healthy inflammatory and immune function. Vitamin-rich foods: leafy greens, gluten-free grains, and grass-fed liver and meats. Embrace Epigenetics Your genes don’t have to be your destiny. Like those detailed above, there are many natural ways to protect your memory and health over the long-haul. Try the above epigenetics basics and let us know if you notice an improvement in your health and well-being. 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 Top Benefits of Donating Blood
If you could take one hour of your time to save lives, would you do it? Well, remarkably, you can! Benefits of Donating Blood By donating one pint of blood, you can save up to three people. And if that isn’t enough to motivate you, there’s one more compelling reason to donate blood: It benefits you too. Researchers and health experts have noted several health benefits of donating blood on a regular basis – and they’re in addition to the great feeling that comes from performing a life-saving act. Blood Shortage As we head into the season of giving, it’s important to mention that donated blood is needed now more than ever since blood supplies are lower than usual. In late September, the American Red Cross reported an emergency blood shortage, stating in a press announcement that blood supplies are down approximately 10 percent due to low donor turnout. The U.S. needs about 36,000 units of red blood cells every day for people with chronic diseases, cancer patients, surgeries, traumas, and more. When you consider that the average red blood cell transfusion is approximately 3 units, and a single car accident victim may require as much as 100 units of blood, you can see how vital donating blood is for those who desperately need it. And when it comes to donating blood, both the giver and receiver win. Here are some benefits of donating blood for donors and receivers. 5 Ways Giving Blood Can Promote Health and Save Lives 1. Attenuates High Iron Levels Research estimates 16 million Americans have some degree of iron overload. Either inherited or accumulated over time, iron overload is most prevalent in white populations with a European background, and it’s more common among men. Premenopausal women are largely protected from iron overload because of menstruation and pregnancy, but some women may begin to experience the symptoms of iron overload around menopause. Excess iron mainly collects in the liver, heart, and endocrine organs, and as it accumulates, serious liver health, heart health, blood sugar, and hormonal problems may arise. Iron overload can cause major health issues, so it’s important to have your iron levels checked by a medical professional. Most doctors will recommend iron reduction therapy for those who have too much iron. And the NIH has a blood bank donor program specifically for people who have iron overload. You can give your blood and help correct your own iron imbalance at the same time. But there’s more. In recent decades, several studies have examined the correlation of iron overload, reduced risk of cardiovascular health issues, and regular blood donation. The results have been promising. One 2012 study involving patients with the trifecta of elevated blood pressure, high blood sugar levels, and heart health issues showed improvement with consecutive reduction of iron stores via blood donation. The study concluded that “blood donation may have beneficial effects for blood donors” in patients with high iron stores and all three health issues. 2. May Improve Blood Flow When you donate blood, your body replaces the lost blood volume within 48 hours, and all the depleted red blood cells are completely replaced within one or two months. This replenishing process may help your body stay healthy by working more efficiently and productively. It’s also believed that regular blood donations may help your blood flow in a way that’s easier on the lining of the blood vessels, and could result in fewer blockages in your arteries. This could be one reason why a study in the American Journal of Epidemiology found that blood donors are 88% less likely to suffer a heart attack. 3. Provides a Mini Health Check To establish that you’re an eligible blood donor, you’ll first complete a quick physical exam that measures your temperature, pulse, blood pressure, and hemoglobin levels. After your blood donation is collected, it goes off to a lab where it undergoes several tests. The tests will determine your blood type and whether you have a virus (such as hepatitis B or C, HIV, etc.). If anything comes back positive, you’ll be notified immediately. Consider it a bonus health checkup. (Of course, you shouldn’t donate blood if you suspect you’ve been exposed to a serious virus or use these diagnostic services in place of a regular medical exam.) 4. May Lengthen Your Life If your intention is to help others with your blood donation, research shows that it boosts longevity. A study published in Health Psychology found that people who volunteered for altruistic reasons had a remarkably reduced risk of mortality four years beyond those who volunteered for themselves alone! 5. Boosts Your Emotional Health Although most people know this intuitively, the Mental Health Foundation reports that helping others can reduce stress levels, improve your general sense of well-being, help minimize or eliminate negative feelings, and provide a sense of belonging, which reduces isolation. Become A Donor These are just a few of the many benefits of donating blood. The beauty of the process is that it’s win/win for you and the recipient. Keep in mind that even though 38% of the American population is eligible to give blood, only 2% donate. There’s room for many more to jump on board. Check the Red Cross requirements to find out if you’re eligible. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Here Are Some of the Best Health Benefits of Mushrooms
Mushrooms are a unique food that humans have been consuming for centuries. Some are delicious and healthy to eat, others can be mind-altering and potentially deadly. Health Benefits of Mushrooms Throughout history, certain mushrooms have been known as “Food of the Gods.” Today, we know that mushrooms contain the antioxidants glutathione and ergothioneine as well as other desirable substances thought to contribute to human health and well-being. Over the past several decades, mushroom consumption has been increasing in the U.S. This is likely due to the fact that mushrooms are a widely accepted ingredient in many different cuisines and they’re also desirable for their nutritional value. Edible mushrooms are low in calories, carbohydrates, fat, and sodium. They’re also cholesterol free. Additionally, they provide a lot of nutrients such as selenium, potassium, riboflavin, niacin, vitamin D, protein, and fiber. Their fiber types include glucans, known to be powerful immunity enhancers. Mushrooms are a healthy addition to any diet and can provide a variety of nutritional benefits. Mushrooms and Longevity A study came out this year that helps provide more evidence of just how beneficial mushrooms can be to our health. The study used data from the National Health and Nutrition Examination Survey from 1988-1994. In this study, over 15,000 participants beginning at an average age of 44 years were assessed for their mushroom intake and its relationship to dying from any cause during a study period of 19 years, on average. The researchers reported that those participants who consumed mushrooms had a lower risk of dying during this period. These researchers even concluded from this study, that replacing 1 serving of red or processed meat with 1 serving of mushrooms per day was associated with a lowered risk of death. They further reported that the higher the mushroom intake, the lower the risk of death. Mushrooms for Everyone If mushrooms can potentially help us live longer, healthier (and happier) lives, then maybe they really are an “elixir of life.” For those who like mushrooms, this is your cue to eat up! On the other hand, for those who don’t like to eat mushrooms, there’s some good news: you can find mushrooms in all shapes and forms these days. From teas and soups to supplements and powders, there’s something out there for everyone to enjoy the many health benefits of mushrooms. Smart Mushrooms Smart Mushrooms is firmly grounded in the most recent clinical and scientific research on medicinal mushrooms. It includes six mushrooms that have been revered for hundreds to thousands of years. All six are highly nutritious, and together they offer a broad spectrum of health benefits. Here’s a breakdown of the many powerful superfoods you’ll find in Smart Mushrooms: Lion’s Mane has shown promise in several clinical trials for improving cognition and mood, and its glucans also help boost immunity. Turkey Tail provides protein-bound glucan polysaccharides, intensively researched for their immune benefits. Cordyceps fights fatigue, supports immunity, helps counter stress, and benefits blood flow and oxygen utilization. Reishi’s immune and inflammatory response benefits help account for its 2,100-year popularity. Shiitake provides the glucan called lentinan, which improves immunity, and also has lung, liver, cardiovascular, and gastrointestinal benefits. Agaricus has a variety of glucans with immune benefits, and supports healthy blood sugar, cholesterol, and liver functions. Smart Mushrooms offers substantial promise for improving memory, mood, and other cognitive functions. Most of these mushrooms are proven tonic medicinals, offering a great variety of benefits for the brain and body. Smart Mushrooms can help increase energy, wellness, and high-level brain performance. It’s the Smart choice for immune and whole-body support. Try it 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 Smart Mushrooms and our full list of brain healthy supplements, please visit us at BrainMD.
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8 Ways to Keep Your Mind Sharp & Healthy
As the executive control center of the entire body – and the supervisor of every thought, mood, memory, and action – your brain makes you you. That’s why you must do everything you can to take care of your brain. How Fit Is Your Brain? Many people don’t realize that the brain is like a muscle. In fact, keeping your brain fit is a great way to support your cognition and memory throughout your life. Cognitive skills tend to dip after you graduate from college or retire from work, so don’t stop challenging your brain daily. No matter your age, mental exercise can have a positive effect on your brain. If you’re looking to improve your brain fitness, here are 8 natural ways to maximize your physical and mental well-being… 8 Ways to Keep Your Mind Sharp & Healthy 1. Protect Your Brain Though protecting your noggin should be a no-brainer, it’s helpful to be reminded of some practical brain safety tips that can reduce your risk of head injury. These include avoiding high-risk sports where you can hit your head, remembering to wear a seat belt when in a vehicle, and always wearing a helmet when on a motorcycle, bicycle, skateboard, snowboard, skis, or rollerblades. 2. Play Brain Games Brain games are excellent for cognition – especially for older adults. Spending just 15 minutes a day, five days a week on games such as crossword puzzles, memory games, chess, sudoku, and jigsaw puzzles can improve concentration. They also can boost memory! 3. Listen to Soothing Tunes Listening to music can increase pleasurable feelings, improve mood, boost energy, raise dopamine levels, and help with focus and concentration. Remaining in a relaxed state of mind is easier to accomplish when you have a happy tune running through your head. Listen to brain enhancing music specifically composed to enhance mood, gratitude, motivation, and inspiration. 4. Avoid Harmful Foods Proper nutrition is essential to peak brain function. Unfortunately, the standard American diet is filled with toxic foods that increase your risk for physical problems as well as issues with your focus, mood, and memory. Many of these unhealthy foods are: Highly processed Pro-inflammatory Pesticide sprayed Artificially colored and sweetened High glycemic Low fiber Laden with hormones Tainted with antibiotics In place of these harmful foods, be sure to eat a healthy diet…one that includes lean protein, high fiber, and healthy fats. Also, it’s recommended that you eat 9 servings of fruits and vegetables every day. 5. Learn Something New Brain researchers emphasize that the “use it or lose it” principle applies to the brain. When the brain stops learning it can start fading, so be intentional about learning new things. Set aside sometime each day to learn something new. Take a class, learn a new language or musical instrument, or try square-dancing, chess, tai chi, yoga, or sculpture. Einstein said if someone spends 15 minutes a day learning something new, they’ll be an expert in a year! 6. Revitalize with Exercise Aerobic exercise, sufficient to make you sweat for 30 minutes, increases blood flow to your brain as well as your muscles and other tissues. This helps deliver nutrients and remove waste products. It can even increase the growth factor BDNF which promotes improved brain function. Physical activity also has been associated with improved mood and a more optimistic outlook on life. Walking can help clear your mind, improve your mood, and burn some calories all at the same time. 7. Clear Your Mind Make time for yourself every day. Taking breaks for relaxation and meditation provides benefits for both your physical and mental health. Spending just 15 minutes alone, without distractions, may refresh your mind. Clearing your mind and slowing your breathing can help restore inner calm. Repeating simple words like “May I be safe and secure” can increase positive emotions and decrease negative ones. Loving Kindness Meditations can help reduce stress and improve your overall outlook on life. 8. Get Nutritional Support One of the best ways to optimize your health is with brain directed supplements. At the foundation of every supplement regimen should be ultra-pure, clinically proven vitamins and nutrients that can help improve energy, focus, and memory. At BrainMD, we’re proud to recommend… Nutrients to Keep Your Mind Sharp Brain & Body Power MAX is recommended for those who want a truly powerful dietary supplement system that offers superior memory and brain support nutrients.* It provides clinically significant levels of vitamins, minerals, omega-3s, herbal extracts, and other nutrients that support, promote, and enhance the brain.* This all-in-one supplement system makes it easy to stay healthy on the go with portable packets for your purse or pocket.* Brain & Body Power MAX Each packet of Brain & Body Power MAX contains: NeuroVite Plus Multivitamin (2 capsules) Over fifty vitamins, minerals, and plant extracts (all in their most active forms) are combined in this clinically proven multivitamin.* NeuroVite Plus Multivitamin is also the only way to get Dr. Amen’s proprietary Brain Boosting Blend of brain-supporting nutrients. Omega-3 Power (2 capsules) To operate at peak performance, a healthy brain, heart, and body require plenty of omega-3s.* MAX gives you greater levels of EPA and DHA with its double dose of Omega-3 Power.* It provides a much higher potency than the typical fish oil product and undergoes the most advanced purification process in the industry to ensure safety.* Brain & Memory Power Boost (3 capsules) Brain & Memory Power Boost contains brain directed nutrients, grounded in solid clinical science to support healthy brain and memory performance.* With its all-star lineup of potent ingredients, Brain & Memory Power Boost promotes the brain’s basic functions including its energy, connectivity, and overall performance.* These practical and natural techniques can help keep your brain fit so you can live your life to the MAX!* 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 & Body Power 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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Mindfulness for Kids & Teens: How to Help Your Child Be Calm & Resilient
Now more than ever, young children and adolescents need tools to help them maintain calm and find emotional resilience. In late October 2021, the American Academy of Pediatrics, the American Academy of Child and Adolescent Psychiatry, and the Children’s Hospital Association issued a joint statement declaring a national emergency in child and adolescent mental health. What can parents do to teach their kids to be calm and resilient during these challenging times? In one word: Mindfulness. Yes, the popular relaxation and awareness practice among adults – which involves bringing a gentle, accepting attitude to the present moment through meditation, breathing, guided imagery, movement, and more – can help kids, too. Mindfulness for Kids A growing body of research on mindfulness for kids is showing remarkable results. Studies indicate that mindfulness practices in young people can help to reduce stress, anxious feelings, reactivity, and bad behavior. Mindfulness for kids may also help them sleep better, feel better about themselves, and operate with greater calmness, self-awareness, and empathy. Kids who practice mindfulness tend to do better with regulating their emotions and show improved memory, cognition, and executive function. Importantly, mindfulness can help young people to have greater attention, focus, and problem-solving function. You can help your kids now by starting them with any of the following mindfulness activities. 6 Mindfulness Activities for Children & Teens For Young Children Strike A Superhero Pose Body poses provide a fantastic way to bring your child into mindfulness. Start by explaining to them that doing a fun and/or powerful poses can make them feel happy, strong, and brave. Choose a safe place in your home or yard, and suggest they strike their favorite superhero pose. They could be Superman, standing with feet a little wider than hip-distance apart with fists clenched and arms out to the sky in either direction while they stretch as tall as they can. Or maybe they want to be Wonder Woman, standing in the same manner but with hands or fists placed on their hips. Ask them what it feels like after a few rounds of trying different poses. Busy Mind/Calm Mind Jar This is a fantastic mindfulness activity that illustrates how to find peace amidst overwhelming emotion. Get a mason jar and fill it nearly full of water. Then add a heaping spoonful of glitter glue or glue and dry glitter to the jar. Put the lid on it and shake it until the glitter swirls and set it down. Then, say something like this: “I want you to imagine that the glitter you see swirling are your thoughts if you’re mad or upset. Do you notice how they’re swirling around, and they make it really hard to see clearly? When you’re upset, and you have these swirling thoughts, it’s really hard to know what to do because your thinking isn’t clear.” Put down the jar. “Now look at what happens when you’re still for a minute or two. See how the glitter starts to settle to the bottom and the water becomes clearer? That’s the way your mind works, too. When you’re calm for a short while, swirling thoughts settle down and things become clear. Deep breaths during this calming process can help us settle when we feel a lot of emotions.” This activity may help children to see how emotions can cloud their thinking, yet the mindfulness of watching the glitter in the jar calms the thoughts and promotes clear thinking. Spot the Animal Go on a “spot the animal” walk with your child. This activity makes a daily walk an adventure, while enhancing the senses and providing focus, grounding them in the moment. Explain to your kid that on this walk, the goal is to notice as many dogs, squirrels, birds, bugs, bunnies, and any other animals as they can. Anything that flies, runs, crawls, or swims is what they’re to spot and describe. They’ll need to focus all of their senses to find them. For Teens Write in a Journal Writing in a journal can help a teen connect with their innermost feelings. Journal writing is wonderful for coping with low mood, anxious feelings, and stress while also providing an outlet for your teen to discover what’s important to him/her. With so many outward distractions, it’s a great exercise for them to be with their own thoughts and feelings. Start Cooking Encourage your teen to bake or cook. Teach them to do it on their own. It’s highly meditative and requires focus on textures, flavors, and smells. The sound of cutting vegetables or mixing batter can be calming. They’ll learn to appreciate every aspect of the food and will feel good about having created something rather than buying it. Drink Tea Select some fine tea and make a cup with your teen to get them started. There’s a meditative quality to the tea steeping in a pot or mug. They can then sip it quietly and thoughtfully, perhaps staring out the window. Tea involves all the senses and will bring them into the present. The soothing warmth of the mug will quiet and slow them down. They should focus on the entire act of sipping out of the mug and how it feels. With each sip, they can allow worries of the day to melt away. These are just a few tips for how to teach mindfulness for kids. Check mindfulness apps and videos online. Of course, the best way to teach a child to be mindful is to embody the practice yourself. Be sure to keep up your own mindfulness practice! 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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Some of the Best Ways to Reduce the Stress Hormone Cortisol
Stress is prevalent in our society. A recent report from the American Psychological Association found that 84% of the people surveyed have been experiencing elevated levels of stress. Additionally, almost half of them reported mood issues, as well as weight changes and problems with sleep – conditions that often accompany being emotionally overwhelmed. Good Stress/Bad Stress Usually, people think of stress as bad…but stress is both good and bad. A little bit of stress is actually good because it can motivate you to meet your goals. Low level stress also can help you with resilience, problem solving, and adapting to everyday challenges. Stress becomes a problem when it’s intense, recurring, or remains unresolved over a sustained period. At that point, stress takes a toll and can become harmful to your health. If left unchecked, excessive stress can lead to serious personal and social consequences, including: Family conflict Low self-esteem Disability Withdrawal from social activities Alcohol and substance abuse Legal and criminal problems Anxiousness and other mental problems Suicide Fight or Flight The body’s “fight or flight” system is for dealing with threats – whether real or perceived. When we sense danger, our brain’s hypothalamus immediately sends an alert to our body. The brain then triggers the adrenal glands to release a surge of hormones, including adrenaline. Adrenaline increases your heart rate and blood pressure and provides a rush of energy to escape the danger. Another hormone involved in the fight or flight process is cortisol. What Is the Stress Hormone Cortisol? Cortisol is the body’s primary stress hormone. It acts like a biological alarm system, alerting your brain to potential danger. This natural alarm system communicates with the area of the brain that manages mood, motivation, and fear. Cortisol is produced by the adrenal glands – triangle-shaped organs that sit on top of the kidneys. The hypothalamus and pituitary gland help regulate the amount of cortisol in the blood. Cortisol receptors, found in the many of the body’s cells, use the hormone in many ways. For instance, if your body is placed on high alert, cortisol can temporarily shut down various bodily systems not needed in a fight or flight situation. These systems include the digestive, immune and reproductive systems. It also releases glucose to help repair damaged tissue. Once the danger is averted, cortisol levels gradually normalize and heartbeat, blood pressure, and other body systems should return to normal. However, if the body is subjected to consistent stress, its cortisol can remain at high levels. This can disrupt your body’s processes and create many health problems, such as: Brain problems Heart problems Headaches Mood issues Memory or concentration problems Weight gain Digestive issues Troubles sleeping Not only can excessive stress lead to physical health problems, it can also disrupt your mental health. So, what can you do if you’re dealing with too much stress? Here are some healthy strategies for reducing stress in your daily routine… 5 Natural Ways to Reduce the Stress Hormone Cortisol Deep Breathing Whenever you feel worried, frustrated, angry, or tense, do a deep breathing exercise. Focusing on your breathing for a few minutes is one of the simplest and quickest ways to settle your anxious or stressful thoughts. Breathe with your diaphragm rather than your chest. Try this exercise: Inhale 3 to 4 seconds Exhale 6 to 8 seconds Repeat this pattern 10 times When you slow down and become more efficient with your breathing, you may find that your problems aren’t as dire as you thought they were and that you’re feeling less stressed. Canine Companion Due to their natural ability to provide comfort, especially when you’re feeling stressed out, spending time with a dog can help your muscles relax, slow your breathing, and lower your heart rate. It also can help decrease levels of the stress hormone cortisol.. Overall, dogs can help you feel calmer. This effect is evident in the way trained service dogs can bring positivity to people who suffer with mood issues. Having a dog provides companionship, which is especially helpful for anyone who lives alone or is often isolated from others. Petting a dog can help alleviate feelings of loneliness by letting you know you aren’t alone. Spending time with your pet can help promote calmness by increasing levels of oxytocin and decreasing production of the stress hormone cortisol. Owning a pet that needs to be walked means you’ll get outside for fresh air and sunshine, which can lower your blood pressure, reduce your stress, and perhaps even help you lose weight. Meditation Scientific evidence shows that meditation can help calm anxiousness and stress and enhance brain function. A randomized controlled trial involving 93 subjects with mood issues was published in JAMA Internal Medicine. The researchers found that those in a stress-reduction program that incorporated meditation had a greater improvement in anxiousness and stress along with an increase in positive self-statements compared to those in a stress management group without meditation. Another group of researchers, who conducted a study with 40 college students, found that after only 5 days of meditation the participants had significantly lower levels of cortisol. Social Connections Never underestimate the importance of being around the right people. The health habits of the people you spend time with may have a dramatic impact on your own health and habits. So, surround yourself with people who are happy, upbeat, and kind. Building and maintaining healthy relationships may help you feel understood and cared for. When you care for others and feel cared for, your brain can release oxytocin, the “bonding” hormone, which can counteract some of the negative effects of stress. Nutritional Support Nutrients and herbals can help support your body’s resistance to stress. Everyday Stress Relief Everyday Stress Relief was specifically formulated to help replenish your brain and body’s nutrients that can be depleted by stress.* This supplement includes herbal extracts clinically proven to have calming and anti-stress effects, helping you to feel less anxious without making you sleepy.* It also helps with apprehension, tension, worry, and fatigue.* Here’s what you’ll find in this high-potency formula: Magnesium is a well-known calming mineral. It promotes a balanced and mentally focused demeanor.* The amino acid taurine supports the adrenal glands and is crucial for coping with stress.* The herb holy basil, revered both in Europe and the East, helps to improve adaptation to occasional anxiety and other problems related to stress.* A phytochemical derived from green tea, l-theanine helps to reduce tension.* Relora®, which is a unique mix of two herbs, may enhance healthy management of the stress hormone cortisol while easing tension, anger, negative mood, and confusion.* This safe, non-sedating, and non-habit-forming formula combines the multiple beneficial actions of these well-studied herbs and nutrients to help your brain and body cope with stress on multiple levels.* GABA Calming Support GABA Calming Support is a unique combination of clinically proven ingredients that can help you cope with restlessness, irritability, and other challenges associated with occasional feelings of anxiousness.* It can help facilitate the production of calming brain waves, correct stress-causing nutritional deficiencies, and promote relaxation.* This soothing formula includes: GABA – is the body’s main calming neurotransmitter. By slowing the excessive firing of neurons, it supports the body’s natural mechanisms for quieting the mind and gradually falling asleep.* L-Theanine – working mainly by way of GABA receptors on nerve cells, l-theanine is an amino acid that has calming and relaxing effects while preserving mental focus and also improves sleep quality.* Lemon balm (Melissa officinalis) – a member of the mint family that has been used as a medicinal herb for over 2000 years, lemon balm helps relieve stress and anxiousness, likely by increasing GABA activity in the brain as well as the activity of acetylcholine, a major neurotransmitter that promotes mental focus.* Magnesium – sometimes called the relaxation mineral, magnesium plays important roles in relaxing mind and body, calming racing thoughts, and promoting overall sleep quality.* Research suggests that magnesium’s calming effects are enhanced by vitamin B6.* Vitamin B6 – vitamin B6 is required by brain enzymes that produce the neurotransmitter serotonin, which promotes relaxation and positive mood.* This supplement provides B6 as pyridoxine and pyridoxal-5-phosphate, its most readily utilized forms.* GABA Calming Support boosts GABA to help relax your brainwaves and pump the brakes on anxious and fearful thoughts.* As a gentle, natural relaxation aid, it has helped countless people transition from an agitated awake state into a restful state that allows them to transition into sleep.* Stress Less These are just a few of the many practical and natural techniques that can keep your body’s production of the stress hormone cortisol in check.* Adopting these healthy tips can help reduce stress levels and increase your inner calm.* If you feel stressed and need a nutritional boost, give Everyday Stress Relief and GABA Calming Support a try today.* At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about 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’s How to Know If You’re Right- or Left-Brained
You’ve probably heard about personality measures that determine if an individual is right- or left-brained. Do you know which side of your brain is more dominant? Are You Right- or Left-Brained? The human body is mostly symmetrical – it has a right and left side that closely resemble each other, yet have anatomical, functional differences. The human brain also has this subtle asymmetry.¹ This is the basis for the understanding that each person’s brain will be functionally dominated by either the right or left side, that each of us is either right- or left-brained. This theory, which emerged in the 60s and is based on the research of psychobiologist, Roger W. Sperry, is built on the idea that the two brain hemispheres operate differently. It has now entered the general lexicon as the idea that individuals who are analytical and methodical are left-brained, while those who are more artistic and creative are right-brained. When a person is identified as either right- or left-brained, it doesn’t mean that the other side of the brain doesn’t work. Both brain hemispheres carry out many unique functions. Being right- or left-brained simply means that one of your brain hemispheres may be dominant over the other. Many of the functions and characteristics associated with being right- or left-brained can be attributed to the temporal lobes. Functions of the Temporal Lobes The temporal lobes, situated behind the eyes and below the temples on either side of the brain, are involved with encoding memories into long-term storage. They also are linked to mood stability, receptive language (reading and hearing), interpreting social cues, and spiritual experience. These lobes store memories and images and help define our sense of self. Some temporal lobe functions are more evenly divided between the left and right sides – vocal sound processing and music processing, for example. The temporal lobes also house the “what pathway” in the brain. This allows us to identify objects by sight so that we know “what” they are. Recent scientific research on the brain has discovered that despite the “division of labor” between the two sides of the temporal lobes and the rest of the brain, the brain has the capacity to flip these divisions. If one side of the brain becomes damaged, the other side can step in and take over those tasks.² Dominant Side (usually the Left) most language processing visual and auditory processing intermediate-term, and long-term memory auditory learning word retrieval emotional stability Nondominant Side (usually the Right) reading facial expressions visual learning interpreting vocal intonation sense of rhythm musical ability spiritual experience Dominant Temporal Lobe Language is one of the keys to being human. It allows us to communicate with each other. Receptive language, being able to receive and understand speech and written words, requires temporal lobe stability. The dominant temporal lobe helps to process written words and sounds into meaningful information. The ability to read, comprehend, remember, and integrate new information depends on the dominant temporal lobe. Problems with this lobe may contribute to difficulty understanding speech, language struggles, communication problems, and reading disabilities. Emotional stability is heavily influenced by the dominant temporal lobe. The ability to feel stable and positive – despite the ups and downs of everyday life – is important for the development and maintenance of consistent character and personality. Healthy temporal lobe function may produce mood stability, but increased or decreased activity in this part of the brain can lead to inconsistent or unpredictable behaviors and moods. Nondominant Temporal Lobe The nondominant side of the temporal lobe assists with recognizing familiar faces and facial expressions, and with being able to accurately perceive voice tones and intonations. Having the ability to determine if someone is happy, sad, angry, or busy, is essential when interacting with others. Both the right and left temporal lobes help us process sights and sounds. This part of the brain allows us to experience a wide array of emotions when listening to music. Often called the “interpretive cortex,” the temporal lobes help us interpret what we hear by accessing stored memories, which provides meaning to new information.³ Strong convictions, meaningful insights, and the capacity to know the truth have been attributed to the temporal lobes. Though different sides will dominate in different people, the best way to protect the dominant and nondominant lobes is to keep the entire brain healthy. Problems with the Temporal Lobes Dominant Side dark or violent thoughts internally or externally focused aggression overly sensitive mild paranoia reading challenges problems finding the right word emotional instability Nondominant Side struggles with social skills problems recognizing facial expressions difficulty decoding vocal intonations Either or Both Temporal Lobes memory problems, memory gaps headaches or abdominal pain anxiousness or fear with no discernable cause feelings of déjà vu or jamais vu periods of spaciness or confusion abnormal sensory perceptions, visual or auditory distortions hypergraphia (excessive writing) religious or moral preoccupation Left Temporal Lobe Problems A common left temporal lobe problem is aggressiveness, which can be expressed either externally toward others or internally in negative thoughts or feelings about oneself. Temporal lobe damage or dysfunction can make someone more prone to anger, irritability, or violent thoughts. People with left temporal lobe issues can be more sensitive to slights, even those that are done in jest. This sensitivity can cause serious relational and work problems. Right Temporal Lobe Problems Right temporal lobe problems typically involve issues with social skills, especially with respect to recognizing facial expressions and voice intonations. Either/Both Temporal Lobe Problems Left temporal lobe issues are often linked with externally directed discomfort (such as aggressiveness, anger, irritability), while right temporal lobe problems are usually associated with internal discomfort (anxiousness and fearfulness). It’s common for those with temporal lobe issues to have illusions, such as: Perceiving size or shape changes of objects Seeing shadows or bugs out of the corner of the eyes Hearing bees buzzing or static from a radio that isn’t there Smelling odors, odd tastes in the mouth Feeling bugs crawling on the skin or other skin sensations Unexplained headaches and stomachaches are also common temporal lobe problems. Many people who experience sudden feelings of anxiousness, nervousness, or panic may develop fears or phobias. Protect Your Brain Temporal lobe issues can happen without us even knowing it. Many of the above issues are considered psychological when they may be biological. The temporal lobes sit in a vulnerable area of the skull in the temporal fossa (or cavity). The front wall of the cavity has a bony ridge. The front part of the temporal lobes can be damaged if it impacts against this hard surface. Since the temporal lobes are housed in a cavity surrounded by bone on five sides (front, back, right side, left side, and underside) they can be damaged by a blow to the head from almost any angle. Temporal lobe problems can come from many different sources, including head injuries, genetics, and toxic or infectious exposure. The temporal lobes, prefrontal cortex, and anterior cingulate gyrus are the parts of the brain most vulnerable to damage by virtue of their placement within the skull. They’re also the most heavily involved in thinking and behavior. Memory, Identity and Personality Memories give us both our greatest joys and our deepest sorrows. Memories can influence everything we do. Essential components of memory are integrated and stored in the temporal lobes. The most precious treasures we have in life are the images and memories we store in our brains. The sum of these stored experiences can contribute to our sense of personal identity and connectedness to those around us. In many ways, our experiences make us who we are. As the executive control center of the entire body – and the supervisor of every thought, mood, memory, and action – your brain makes you you. That’s why, regardless of whether you’re right- or left-brained, you must do everything you can to take care of your brain. 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. References: 1. Walsh, V. (2000). Hemispheric asymmetries: A brain in two minds. Current Biology, 10(12), R460–R462. https://doi.org/10.1016/S0960-9822(00)00533-9 2. Uddin, L. Q. (2020). Stability and plasticity of functional brain networks after hemispherectomy: Implications for consciousness research. Quantitative Imaging in Medicine and Surgery, 10(6), 1408–1412. https://doi.org/10.21037/qims-20-554 3. Penfield, W. (1959). The interpretive cortex: The stream of consciousness in the human brain can be electrically reactivated. Science, 129(3365), 1719–1725. https://doi.org/10.1126/science.129.3365.1719
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Breast Cancer Basics: Signs, Risk Factors & Screening Tips
Did you know that breast cancer is the most common form of cancer in the world? Earlier this year, the World Health Organization reported for the first time that breast cancer had overtaken lung cancer as the world's most commonly diagnosed cancer. In the U.S., the Centers for Disease Control and Prevention estimates that roughly 1 in 8 U.S. women and 1 in 100 U.S. men (yes, men get it too) will be diagnosed with breast cancer at some point during their lifetime. Although the statistics are sobering, there’s a more hopeful fact: You have the power to dramatically decrease your risk factors for breast cancer. There’s a misconception with breast cancer that heredity and genetics determine your fate. And while they can play a role, it’s much smaller than you may think. The BRCA1 and BRCA2 genetic mutations cause only 5 to 10 percent of breast cancer. And, epidemiological research has found that roughly 87 percent of women diagnosed with breast cancer don’t have a single first-degree relative with the disease. While donating to breast cancer research or wearing a pink ribbon to observe Breast Cancer Awareness month are positive actions, changing your lifestyle to reduce your risk of getting the disease may be the best way to protect your long-term health. In that spirit, here are 7 researched ways to reduce your breast cancer risk: 7 Natural Ways to Reduce Your Risk of Breast Cancer 1. Signs, Risk Factors, and Screenings All adults, male or female, should know the following breast cancer basics: signs, risks, and screening recommendations. For starters, know how your breasts normally look and feel and report any changes to a healthcare provider right away. Signs of Breast Health Issues Signs for Men and Women New lump in the breast or underarm Thickening or swelling of part of the breast Irritation or dimpling of breast skin Pulling in of the nipple or pain in the nipple area Signs for Women Only Nipple discharge other than breast milk, including blood Any change in the size or the shape of the breast Redness or flaky skin in the nipple area or the breast Pain in any area of the breast In addition to genetics and family history, know these additional risk factors: Height (5’8” or taller) Dense breasts History of benign breast disease First menstrual period before age 12 First childbirth after age 35 No children Menopause at age 55 or over Older age, especially 60 years or over If you have a family history of breast and ovarian cancer (or a moderate family history and are of Ashkenazi Jewish or Eastern European ancestry), get genetically tested. If you’re over 40 or have a family history of breast cancer, get a mammogram. Although regular mammograms won’t prevent cancer, studies show that breast cancer screening with mammography saves lives. Breast Cancer Screening Recommendations The American Cancer Society recommends that women ages 40 to 44 start having annual breast cancer screening with mammograms. Women age 45 to 54 should get mammograms every year. Women 55 and older should switch to mammograms every 2 years or can continue yearly screening. 2. Don’t Drink Alcohol The American Cancer Society doesn’t mince words about alcohol. It warns, “Drinking even small amounts of alcohol is linked with an increased risk of breast cancer in women.” Compared to women who don’t drink at all, women who have three alcoholic drinks per week have a 15% higher risk of breast cancer. Experts estimate that the risk of breast cancer goes up another 10% for each additional drink women regularly have each day. Alcohol can increase levels of estrogen and other hormones associated with hormone-receptor-positive breast cancer, and it has been shown to cause damage to DNA in cells. 3. Don’t Smoke Smoking is linked to a higher risk of breast cancer in younger, premenopausal women. There also may be a link between heavy second-hand smoke exposure and breast cancer risk in postmenopausal women. If you don’t smoke, don’t start! If you do smoke, get support, and make efforts to quit. 4. Reduce Environmental Toxins Don’t overlook the air you breathe, the chemical toxins you use in your home, or the products you use on your body. Some have been linked to increased risk of breast cancer. Women exposed to air pollution with high levels of lead, mercury, and cadmium may have higher incidences of postmenopausal breast cancer. Among black women, using permanent dyes every five to eight weeks or more was associated with a 60% increased chance of developing breast cancer as compared with an 8% increased risk for white women. The odds of developing breast cancer increase with exposure to endocrine-disrupting chemicals during prenatal development, puberty, pregnancy, and menopausal transition. About 300 chemicals used in personal care products, flame retardants, food processing, pesticides, and other purposes were tested and found to affect hormones known to increase breast cancer risk. Visit the Environmental Working Group website to learn more about the everyday hormone-disrupting chemicals you should avoid. 5. Get Your Phytonutrients Phyto means plant. You’ll find loads of phytonutrients in plants – vegetables, fruits, nuts, and seeds. These phytonutrients fight against inflammation, free radical formation, growth hormones, estrogens, and the ability for cancer cells to bring new blood vessels to the cancer, a process that’s called angiogenesis. Cruciferous vegetables (broccoli, cauliflower, leafy greens, spinach, kale, and arugula), berries, and lignan-rich flax are particularly good to consume. 6. Green Tea Drinking green tea is a great way to decrease your breast cancer risk. Three cups of green tea a day can cut breast cancer odds in half because it’s loaded with the phytonutrient epigallocatechin gallate (EGCG). EGCG potency is bumped up five times by squeezing lemon in your green tea! 7. Exercise The National Cancer Institute reports that physically active women have a lower risk of breast cancer compared to inactive women. Researchers believe that physical exercise regulates hormones including estrogen and insulin – hormones that can fuel breast cancer growth. These are just a few of the breast cancer basics you should keep in mind. Not only will adopting these natural habits help lower your risk of breast cancer, they also may boost your brain and body health too! 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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7 Scary Good Ways to Use the Whole Pumpkin + Recipes!
Did you know there are many ways to enjoy a Halloween pumpkin before and after carving it into a festive jack-o’-lantern? Better yet, if you adopt some of the ideas below, you won’t need to throw your pumpkin away, which provides the added bonus of helping the environment (more than 1 billion pounds of pumpkin ends up in landfills every year, where it turns into the greenhouse gas methane). So, plan ahead and savor the season by incorporating one or more of these creative and sustainable ideas into your Halloween jack-o’-lantern tradition. 7 Scary Good Ways to Use the Whole Pumpkin This Halloween! 1. Roast the Seeds for Eating Though jack-o’-lantern pumpkins aren’t the best for eating, as they have thinner flesh and are stringier than sugar pumpkins, they do have lots of seeds! 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 blood flow, blood pressure, immune function, and blood sugar, to name a few. Cut a hole in the top of your pumpkin, scoop out the seeds and place them in a large bowl. Fill the bowl with water and use your hands to separate the seeds from the stringy flesh. Place the seeds in a colander and spray or rinse them in water, using your hands as needed to remove any additional stringy flesh, until they’re thoroughly cleaned. Set them aside to dry. They can be enjoyed raw, but they’re especially good roasted. See our Roasted Pumpkin Seed recipe (below)! 2. Save the Seeds for Planting If you don’t want to eat the seeds, plant them! Follow the steps above until the seeds are dry, then store them in a brown paper bag for a month. After a month, discard any seeds that show signs of rot or mold. Label your good seeds and store them in a dark, cool place until spring rolls around and you can plant them. 3. Make Pumpkin Stock Jack-o’-lantern pumpkins may not be great for eating, but the fibrous strands can make a wonderful pumpkin stock. Homemade pumpkin stock can be used for hearty soups and chowders. After you scoop out your pumpkin, separate the seeds from the strings. Place the strings in a big stock pot with veggies like onion, carrots, celery, and garlic, etc. Add a bay leaf or two, cover with water, and simmer for about an hour, stirring occasionally. Simply strain out the veggies, and voila, you have a lovely stock you can use right away or freeze for future use. 4. Done with It? Compost It! With its abundance of nutrients, pumpkin can make a fantastic addition to your compost. If you have a compost heap, just toss the pumpkin on top. However, if you have a compost bin, you may need to cut it into pieces. Don’t compost? Don’t worry. Chances are pretty good there’s a community compost near you. Check your city website or a neighborhood app to find out. 5. Leave It for Local Wildlife Do you live in an area with an active wildlife population? Cut your pumpkin into pieces and leave them out for local wildlife, away from the road. Be sure to remove any candles or wax. Deer, raccoons, squirrels, foxes, rabbits, coyotes, gophers, badgers, and birds are common wildlife that may eat pumpkin. Wildlife can struggle to find food in the fall so some bits of pumpkin might be a welcome treat! 6. Make a Feeder or a Planter This is a really fun thing to do with young kids. Plan ahead to make a bird feeder out of your jack-o’-lantern. After you’ve carved your pumpkin, dip it in a large bucket of vinegar solution: one part vinegar to four parts water. That will help it to last longer. After Halloween, remove any candles or wax, and fill the bottom with a layer of bird feed. If you want to hang the pumpkin, carve out a section of the back so you can see the birds eating. Another idea is to turn your jack-o’-lantern into a festive flower planter, or hollow out a jack-o’-lantern that wasn’t carved and transform it into a fall flowerpot. You can also place the whole plant (sans the pot) inside the pumpkin, then bury the pumpkin in the ground. The pumpkin will break down in the ground, fertilizing the plant as it decomposes. 7. Make Pie from Sugar Pumpkins Include some smaller sugar pumpkins with your Halloween displays, but don’t carve them. After Halloween, use them to make fresh pumpkin pie! See the recipe below to make the puree and pie. Carve Out A New Tradition These are just a few healthy recipe ideas. If you have some of your own, please share them below. Enjoy! [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Fresh Sugar Pumpkin Pie (Don’t use a jack-o’-lantern pumpkin for this recipe, only sugar pumpkins) Fresh Sugar Pumpkin Puree Preheat oven to 325°F. Halve the sugar pumpkins crosswise and place them, cut sides down, on a foil-lined baking sheet. Cover the entire sheet with foil, tenting it over the pumpkins and crimping the edges. Bake until the flesh is very tender, usually about 1 ½ hours. Remove the foil and let the pumpkin halves cool. Remove the seeds, scrape the flesh into a food processor and puree (or strain) until smooth. Ingredients 2 cups pumpkin puree 3 eggs ¼ cup pure maple syrup ¼ cup coconut sugar (or organic cane sugar) ¼ cup unsweetened almond milk (or any milk alternative) 1 teaspoon vanilla extract 1 ½ teaspoons cinnamon 1 tablespoon of pumpkin pie spice ¼ teaspoon salt 1 gluten-free pie crust Instructions Preheat oven to 350°F. In a large bowl, add pumpkin puree, eggs, pure maple syrup, coconut sugar, milk, vanilla, cinnamon, pumpkin spice, and salt. Mix until well combined and completely smooth. Pour into pie pan. Bake for 50-60 minutes until filling no longer jiggles. Check pie every 20 minutes to make sure crust isn’t burning. If it’s getting too golden brown, just cover pie edges with foil or a pie shield. Allow pie to cool an hour before serving. Top with whipped cream or ice cream! Serves [/wc_box] [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Roasted Pumpkin Seeds Preheat oven to 350°F. Toss your fresh raw pumpkin seeds in a bowl with olive oil, salt, garlic powder, paprika, and black pepper to taste. Spread and separate the seeds evenly on a lightly greased cookie sheet for even roasting. Place sheet in the oven for about 12 to 15 minutes, making sure to toss the seeds every 5 minutes for even browning. You’ll know they’re ready by their gold brown color and nutty aroma! Enjoy as a snack, on yogurt, or topped on healthy pumpkin muffins. [/wc_box] 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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