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Benefits of Stretching: Pre & Post Workout Stretches + Desk Stretches
Much emphasis has been placed on exercising your body for health and longevity. The U.S. even makes a recommendation of how much exercise you should get each week. Yet, there’s no official national recommendation for stretching. It’s often mentioned as a sidenote to exercise. Perhaps that’s why just 10 percent of Americans stretch on a regular basis, according to data from Statista. But that’s changing now: Stretching is in! Health experts and institutions are touting stretching as important for posture, mobility, and healthy aging, in addition to being important to do before and after exercise. In fact, regardless of an exercise routine, Harvard Medical School recommends that adults do flexibility exercises (stretches, yoga, or tai chi) for all major muscle-tendon groups at least a couple of times a week, and preferably more. Ideally, we should stretch every day, whether that’s around a workout routine, first thing in the morning, before bed, or at the office. The Benefits of Stretching Every Day There are many benefits of stretching. If you start stretching every day, you’ll be helping your muscles to stay healthy, strong, and flexible – and that flexibility will help you maintain a healthy range of motion in your joints. When you lose flexibility, your muscles shorten and become tight. Then, when you need those muscles, they’re too weak to extend all the way, putting you at risk for pain, strain, and muscle damage. Damaged muscles can put you at risk for joint injury. Stretches can help relieve tension, especially if you sit at a desk all day. A few good stretches can help loosen your shoulders and neck and keep your back and hip flexors from getting too tight. Among the many benefits of stretching, it increases blood flow, which is necessary for healthy brain function as well. If you’re active, stretching can help to improve your joint range of motion and your athletic performance, while decreasing your risk of injury. Are you ready to enjoy the benefits of stretching? Pre-Workout Stretches It’s good to do static stretches before exercise. Static stretches are the kind that are performed in a stationary position with a sustained hold to lengthen the muscle. Interestingly, studies in recent years show that they may not be the best to do pre-workout, or before participating in high-level sports. In fact, static stretching can actually decrease athletic performance, and stretching immediately before an athletic event has been shown to weaken hamstring strength. Also it isn’t a good idea to do sustained hold stretches when your muscles are cold as it could lead to an injury. Instead, dynamic stretches are now preferred pre-workout, or a combination of dynamic and static stretches. As the name implies, dynamic stretching is performed while moving, often doing some of the movements that you’ll do in the sport, workout, or activity you plan to engage in. Imagine swimmers and how they swing their arms around prior to getting in the water, or a runner doing lunges prior to a run. They’re doing dynamic stretches. The movement helps to increase blood flow and warms the muscles, while loosening joints and easing pain. This helps to increase range of motion, reduce injuries, decrease stiffness, and boost athletic performance. Pre-Workout Dynamic Stretches Try some arm circles and shoulder rolls if you’re going for a swim. Or if you run, do some leg pendulums, which means swinging each leg back and forth about a dozen times, or you can swing your leg side to side. Walking lunges are also a great dynamic stretch. Post-Workout Stretches While they may be discouraged pre-workout, static stretches are wonderful after a workout. Your boosted circulation post-workout brings blood to your muscles and joints, allowing for greater flexibility. Stretching can also relieve tired muscles by helping to release lactic acid that builds up during your workout and speeds up recovering time. Consider doing a round of static stretches for your hamstrings, glutes, quads, shoulders, triceps, and wrists. Of course, you can tailor your routine to stretch the muscles used in your workout. A coach, personal trainer, or physical therapist can be helpful in that regard. The Classic Hamstring Post-Workout Stretch Sit on the ground with both legs straight out in front of you, bend the left leg and place the sole of the left foot alongside the knee of the right leg. Allow the left leg to lie relaxed on the ground, bend forward keeping the back straight. You’ll feel the stretch in the hamstring of the right leg. Then, do the same for the other leg. 2 Effective Desk Stretches You Can Do Everyday There are real dangers to sitting for prolonged periods. Spending hours hunched over a desk does a number on your back, hips, neck, and shoulders. Stretching at your desk can help to alleviate the tension and stiffness. Here are a couple of desk stretches to help. You can find many more online – or ask your physical therapist. 1. Hip Opener Sitting tightens your hips and lower back. Try this to open them up. Sit on the edge of your chair with your feet hip-width apart, directly under your knees. Cross one ankle over the opposite knee. Gently stretch forward. 2. Half Downward Dog This full-body stretch is a well-known yoga pose and is excellent for your hamstrings. Stand facing the back of your chair. Place your hands on the back of the chair. Step back as far as you can. Try to keep your arms and legs straight as you stretch your spine. Don’t Stretch Your Limits If you’ve been sedentary and/or have physical limitations or injuries, consult a doctor or physical therapist before you start stretching. If you do too much too soon or stretch incorrectly, you could hurt yourself. Over time, your flexibility and range of motion will surely improve, provided you’re stretching correctly. 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 Make Homemade Salad Dressings + Recipes!
The right salad dressing can transform a salad from boring to delectable. Unfortunately, dressings can also add extra calories and unwanted ingredients such as preservatives, artificial flavors, and colors, and more that you may want to avoid. A simple solution to this is to make your own salad dressings at home. It may sound like extra work, but with a few ingredients you likely have in your pantry, you can make excellent tasting, healthy salad dressings at home. You just need a few minutes to save yourself some money and reap the health benefits. Why Make Your Own Salad Dressing? Is it worth it to take the time to prep your own dressings? It is, and here’s why. It saves you money. Salad dressings can be expensive, especially those that have healthier, higher-quality ingredients. It saves you time later. You don’t have to make your dressing fresh each time unless you prefer to. While initially, prepping it may take longer than picking something up off the shelf, you can make salad dressing in batches. You get to control the ingredients. Depending on your health concerns, such as high blood pressure, you can control how much salt or high-carbohydrate ingredients are in the dressing. When you purchase pre-made dressings, you aren’t able to control the amount of salt, sugar, and other ingredients outside of controlling your portions. Healthy Homemade Salad Dressing Ingredients The healthiest salad dressings are typically vinegar and oil-based. Other healthy dressings can be made with Greek yogurt which adds protein. If that sounds bland or unappealing to you, never fear. There are tons of ways to play with flavor here. You likely have some or all of the items below in your pantry or fridge right now. It’s a good idea to keep these items on hand to create your own dressings. Apple cider vinegar. ACV has anti-inflammatory and antioxidant properties. One recent study found that regularly consuming ACV may help protect against neurological issues. It also has a slight sweetness behind it’s strong, tangy flavor, and pairs well with just about any other dressing ingredient. White, Balsamic, or Rice wine vinegar. When consumed regularly, these vinegars have heart health benefits and can help reduce inflammation, just like ACV. Mustard (can be yellow, coarse-ground, whatever your favorite is). Mustard has zero calories and is very low in sodium. It can add color and excellent flavor to dressings. It’s versatile and easy to find at most grocery stores at a low price. You can also use mustard seed powder if you prefer. Extra virgin olive oil. Like the previous ingredients we’ve discussed, EVOO is high in antioxidants. It makes dressings smooth and contributes heart-healthy fats as well. Avocado oil. Avocado oil has similar benefits to olive oil. However, avocado oil is considerably more expensive and not everyone finds the flavor as appealing as olive oil. Citrus juice (fresh or concentrate) such as lemon, lime, or orange (you can also use the zest). The acidity of lemon, lime, or orange juice compliments the oil and adds more flavor along with the vinegar. These juices also have small amounts of vitamins and minerals. Greek yogurt. This adds protein to help make your salad more balanced. A salad will be more filling if you add protein and healthy fats. Greek yogurt has both. You can use low-fat or whole yogurt, or nonfat if you prefer. Fresh berries (blueberries or strawberries work well). Fruit has small amounts of fiber, antioxidants, and adds sweetness to counteract the tanginess of vinegar and mild taste of oil. Fresh garlic, ginger, green onions, and shallots. Garlic and ginger have anti-inflammatory, antioxidant, and antifungal properties. Onions and shallots have similar benefits and all four of these help with flavor and texture. Raw honey. You can use regular honey as well, but raw honey has the added benefit of being less processed and containing many of the antioxidant, antifungal, and healing properties. Kosher salt and coarse ground black pepper. These ingredients help enhance the flavors of the rest of the dressing. You don’t have to combine all of these to make a delicious and healthy dressing, but this list gives you some ideas of things you may have on hand now that you could use. How to Make Healthy Homemade Salad Dressings To create healthy salad dressings at home, it’s important to keep a few key details in mind. Choose healthy fats and oils, and use them in modest amounts. Using a variety of ingredients and switching them up often will help keep you interested. Make use of herbs and spices before overdoing it on salt. Make the dressing in good-sized batches and store it in a convenient spot in the fridge so it gets used. You can use mason jars to easily store dressings for a few weeks (if they last that long!). 3 Easy Homemade Salad Dressing Recipes Here are some basic dressing recipes that you can make in a mason jar. These will pair well with most salads. They can also be used on sandwiches or in pasta salads. Apple Cider Vinegar Dressing by Eating Bird Food 1/4 cup apple cider vinegar 1/2 cup olive oil 2 teaspoons Dijon mustard 1 tablespoon garlic, minced 1 teaspoon sea salt + more if needed 1/2 teaspoon freshly ground black pepper + more if needed Combine all ingredients in an 8 oz mason jar and shake to combine. Store in the refrigerator. Raw Honey Mustard Dressing Recipe by Love and Lemons 2 tablespoons Dijon mustard 2 tablespoons extra-virgin olive oil 2 tablespoons apple cider vinegar or fresh lemon juice 1 tablespoon honey 1 small garlic clove, grated or minced ¼ teaspoon sea salt, more to taste Freshly ground black pepper Combine all ingredients in an 8 oz mason jar and shake to combine. Store in the refrigerator. Greek Yogurt Dressing Recipe by Foolproof Living 1 cup Greek Yogurt 2 cloves of garlic minced 4 tablespoons lemon juice freshly squeezed 2 tablespoons olive oil 1 teaspoon kosher salt ¼ teaspoon black pepper ¼ cup chopped fresh dill Combine all ingredients in an 8 oz mason jar and shake to combine. Store in the refrigerator. 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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9 Health Benefits of Running & How to Start
We were built to run. Researchers believe that the shape of our bodies evolved to make us extraordinary endurance runners, which helped us to both chase prey to exhaustion and evade predators. Also, our tendency to sweat helps our bodies dissipate heat. Our spring-like Achilles’ tendons and strong leg joints support balance and long-distance running. This natural movement rewards us with a treasure trove of health benefits and longevity. And it doesn’t require much time. Running as little as 5-10 minutes a day at slow speeds is associated with markedly reduced risks of death from all causes – and could add an extra three years to your life! What’s more, running is both free and accessible. You can do it pretty much anywhere at any time. All you need is a supportive pair of running shoes. 9 Health Benefits of Running Here are 9 benefits that may very well inspire even the most reluctant runner to give it a try. 1. Sleep Restorative sleep is critical for healthy brain function, immune response, mood, weight, hormonal balance, blood sugar, athletic performance, and more. Aerobic exercise, such as running, helps you fall asleep more quickly and improves sleep quality. And, counter to what’s believed about evening exercise interrupting sleep, with the exception of hard intervals within an hour of bedtime, research shows that a nighttime run will also help your sleep. 2. Healthy Weight Whether you run lighting fast or slow as a turtle, running burns a lot of calories because you continuously move your entire body weight. It’s estimated that you burn 100 calories per mile of running, which makes running one of the top calorie-burning activities you can do. The National Weight Control Registry has tracked a group of people who have lost an average of 66 pounds and kept it off for more than 5 years. What do nearly all of them have in common? They exercise regularly. Consistent running will make weight management easier. 3. Healthy Knees and Back On average, sedentary, out-of-shape adults suffer more from knee and back problems, than runners do. In one study tracking a group of first-time marathon runners, novice runners actually saw sustained improvement in the bone marrow and cartilage of their knees for at least six months after the race! In a 2020 report, longtime runners had less age-related decline in their lumbar intervertebral disc height than non-runners. That said, health experts suggest that runners maintain a healthy weight and build core strength in order to minimize any running-related knee or back problems. 4. Immune Function While extreme exercise may put you at greater risk for getting sick, consistent moderate amounts of aerobic exercise improves immune function and reduces the likelihood of getting sick. 5. Cognitive Function Running may help protect against cognitive decline as it increases heart rate and blood flow. Plenty of oxygen-rich blood flowing to your brain supports optimal cognitive function. Running also stimulates the release of brain-derived neurotrophic factor (BDNF). BDNF supports the survival of existing neurons, and the growth and differentiation of new neurons and synapses. High fitness is associated with greater brain volume, including gray matter. 6. Cellular Function and Health A 2016 study of 1.44 million American and European adults showed that high-fitness exercisers had a lower risk of developing uncontrolled growth of abnormal cells than non-exercisers. 7. Mood Boost and Stress Relief Running makes us feel good. Research has found that aerobic exercise effectively alleviates low mood and stress. You’ve probably heard of “runner’s high.” That occurs when running releases endocannabinoids in the bloodstream, producing a feeling of well-being and calm. 8. Healthy Blood Sugar Medical professionals have long known that exercise helps to stabilize blood sugar levels in the body. A study focusing on 19,000 adults for more than 6 years comparing blood sugar levels in runners vs. non-runners found that runners were 72 percent less likely to develop blood sugar issues. 9. Healthy Blood Pressure Running and other types of moderate exercise is a proven, non-drug-related way to support healthy blood pressure levels in the body. And while any type of running is good, higher interval training delivers the most healthy blood pressure bang for your buck! How to Start Running as a Beginner If you’re over 40, have a BMI of 35 or higher, or a family history of heart health issues, talk to your doctor before you start running. Running isn’t easy. It’s important to make it habit by choosing a place you like (e.g., a beach, trail, or park) and a time that works for you and commit to showing up. Fitness experts suggest following these tips: Begin with Walking. To start, especially if you’ve been sedentary, be gentle and go slow. Start with a 30-minute walk, 3-5 days a week. Add Running. After a few weeks, add in periods of running to your walk. You might start with as little as a few minutes of running followed by several minutes of walking and then repeating it. Gradually lengthen the time you run. Add Speed and Mileage Last. Continue to ramp up until you’re running a full 30 minutes several days a week. Once you master the time, then consider increasing your mileage and/or speed. Remember to reward yourself after you run, have fun, and enjoy all those wonderful health benefits! 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 Ditch Diet Culture & Improve Your Relationship with Food
When you’re striving for a healthy lifestyle, you may know some of the basics: eat well, exercise, avoid smoking and excessive alcohol, etc. However, something more subtle is at work when it comes to adopting and maintaining a realistic, healthy lifestyle…it’s your mindset. How you think about and arrive at the decisions you make regarding food and health-promoting behaviors are just as important as what’s on your plate. Sometimes, even with the best of intentions, you can get stuck in unhealthy patterns with eating or exercise. Maybe you’re tired of being caught in a grueling cycle of starting strong, making a choice inconsistent with your goals, and feeling defeated. You might even wonder how this cycle started in the first place. In this article, we’ll discuss how to identify harmful thought patterns that could be sabotaging your ability to stay on track with your health goals. What is Diet Culture? Diet culture is a hot topic these days. There’s a lot of nuance within the topic because it spans many cultural discussions. It’s viewed through a health lens as well as a political and social justice lens. Generally speaking, diet culture is based on the idea that some foods are “good” while others are “bad,” certain body types are superior to others and normalizes negative self-talk regarding body image and health choices. You may or may not be aware of the ways diet culture is influencing your thoughts and behaviors. Someone with a diet culture mentality might: Engage in negative self-talk that conflates food choices or body image with self-worth, such as “I can’t eat sweets, they have way too many calories.” “I used to be small like you, those were the days!” “You shouldn’t eat that, it’ll go straight to your hips.” “I have to eat a salad today, I was bad and had pizza yesterday. Obsess over calorie or macro counting Jump from diet to diet with little success Be desperate to try the latest diet pill or skinny tea, regardless of experts’ advice against its use due to lack of evidence regarding the efficacy Using excessive filters and/or photoshopping images posted to social media to feign an “ideal” body image If you find yourself dealing with these bad thought habits, you might think some of them are harmless. However, these thought patterns can erode your sense of self-worth over time, causing you to associate what you eat and how you look with your value as a person. When your identity becomes wrapped into how closely you fit an ever-evolving standard of healthiness, it’s a trap that can be tricky to get out of. Why is Diet Culture Harmful? These behaviors can cause you to obsess over areas of your health journey that aren’t conducive to creating long-term success. What’s more, these thoughts can lead some people to develop eating disorders if they go unchecked. While most people won’t develop an eating disorder, far more people have disordered eating patterns and don’t realize it. This can include a habit of bingeing and restricting foods that you consider “bad,” such as sweets, fried foods, and fast food. Bingeing and restricting looks like avoiding these foods to “be good” while ignoring your body’s cravings. Then, when the craving becomes too difficult to manage, you binge and overeat the item you’ve been craving and feel guilty and defeated. The alternative to this vicious cycle is something many dietitians refer to as “food freedom.” This is the idea that you can honor your body’s hunger and fullness cues and mindfully enjoy foods you crave without demonizing them all while maintaining a healthy balanced lifestyle. While some may think it sounds far too good to be true, this is truly possible. Food freedom doesn’t mean having zero boundaries and eating whatever foods you want all the time. It’s a practice based on mindfulness that shifts your focus from obsessing over calories to listening to what your body is telling you it needs. Food freedom and mindful eating go hand in hand and work well together to help you create balance with food. It takes practice and continually reframing your thoughts, and you may seek the help of a non-diet dietitian if you think you’d benefit from targeted one-on-one advice. 5 Simple Ways to Improve Your Relationship with Food Now that we’ve delved into the often-harmful mentality that is diet culture, what can you do if you find yourself caught up in it? There are a few ways to combat diet culture in your day-to-day life. The first thing to do is conduct a self-assessment. Ask what lies you currently believe that could be based on a diet culture mentality. Consider how you think and speak about your body and eating patterns, and other’s bodies and food choices. Here are some other quick tips for improving your relationship with food: 1. Ditch the All-or-Nothing Mindset Your diet is healthy when it’s balanced overall, and that includes enjoying healthy treats. Try to be more open-minded about what foods you “allow” yourself to eat. You may have a laundry list of off-limit items that are inconsistent with your goals. But ask yourself: is this practice something that truly helps you maintain self-control, or is it a preemptive guilt trip that you’ve implemented to keep yourself in line? If it’s attached to shame or condemnation, it’s best to let it go. You can eat the foods you know aren’t health-promoting in moderation and fully enjoy them, without feeling bad about it. But you must abandon the all-or-nothing mentality. 2. Set Realistic Goals Don’t try to change everything overnight…set realistic goals. Take small, realistic steps and be specific about your intentions. Then, focus on one intention at a time until it becomes second nature. For example, maybe you love brownies and want to enjoy them as part of your healthy lifestyle without feeling guilty each time you eat them. Your first step may be journaling about what fears you associate with eating brownies. Getting your emotions out on paper can help you process them. Your next step may be making brownies and enjoying them with friends or family, without calling it a “cheat” day. These subtle shifts in your mindset can have a big impact on your overall attitude toward your relationship with food. 3. Find Support and Accountability You aren’t alone on your journey. There are many people seeking to adopt a healthier mentality about food, so find a community of like-minded people so you can stay on track. Social media is a good resource for this, including Facebook groups. If you suspect that you or someone you know may have an eating disorder, you can find professional help and support groups online. 4. Find Healthy Coping Mechanisms One of the reasons people end up stuck in a binge-restrict cycle is because they’re struggling to find healthy coping mechanisms for other stressors in their life. This might apply to you if you find yourself staying on track with your goals until stress at work or in a relationship comes up. Then, you struggle to stay on track because food is a comfort measure. This can lead to guilt and frustration. If that sounds familiar, learning alternative ways to cope with stress will be another component to achieving food freedom for you. 5. Fine-tune Your Social Media Feed Your mental diet is important, too. Who you follow and why you feel the need to partake in their content is highly important to creating and maintaining a healthy mindset. If you’ve heard that you become like the five people you spend the most time with, know that social media should be included on the list of who is shaping you and your mindset. If you’re struggling with body image and follow tons of Instagram models for “inspiration,” but feel defeated and overall negative after you view that content, unfollow or mute their profile for a while. You can always refollow once you’re in a better mental space. Lastly, there are many dietitians on Instagram and Facebook publishing great content on this topic. This will help you fill your feed with positive reminders about food and body image. Here are two great food freedom dietitians to follow: Bonnie Roney, Dietitian and Founder of Diet Culture Rebel Colleen Christensen, Dietitian and Founder of Colleen Christensen Nutrition Final Thoughts Diet culture is a pervasive and harmful ideology that often subtly makes us feel unworthy if we don’t fit an arbitrary standard of health and beauty. However, there’s a growing movement toward food freedom that promotes balance and inclusivity with food and body image. While there are different takes on the matter within the movement, food freedom is ultimately about making peace with food and your body by shifting your mindset. By being mindful and intentional with what you eat and how you move your body and knowing that your value isn’t based on eating a “perfect” diet or having an ideal body shape, you can rid yourself of the heaviness that can come with diet culture and enjoy foods you love while walking in freedom. 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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How to Set Boundaries in Relationships & Avoid the People Pleasing Trap
Setting boundaries with the people we love is powerful. It’s also difficult. Yet, this necessary act is ultimately what allows for healthy, loving relationships. What Are Boundaries? Quite simply, they’re the limits and needs we define for ourselves and express within relationships to feel safe, healthy, and comfortable. Setting a personal boundary might be declining a request from a loved one, carving out two hours for yourself on a weekend away from your family, or asking for what you need from a partner. It’s a fundamental form of self-care and a critical component of healthy relationships. A person with healthy boundaries can say “no” to a friend, mate, or family member when they need to, but they’re also comfortable opening themselves up to intimacy and close relationships. Yet, many people-pleasers fear how a loved one might respond, and that can make boundary setting a challenge. Dr. Daniel Amen suggests answering these 5 questions to determine if you need to improve your personal boundaries with your friends and family: Are you the go-to person for everyone’s problems? Do some people treat you like a doormat? Do you often say “yes” when “no” is what you really want to say? Do others take advantage of you? Do you feel somehow obligated to help certain people, even when the support isn’t reciprocated? If any of these resonated with you, there’s a good chance you need to hone your boundary setting skills. Understanding Boundaries There are many different types of boundaries, and they’re important to know if you want to get better at expressing them. The most common are emotional/mental (feelings), physical (non-sexual touch like shaking hands, hugging), sexual, intellectual (thoughts/beliefs), material/financial, and time. Communicating and respecting each other’s boundaries makes for strong relationships. As complex human beings, we may exhibit more rigid boundaries with certain people, healthy boundaries with others, and weak or no boundaries in certain situations. Weak boundaries (called “porous” by mental health professionals) can cause a lot of stress, hurt our self-esteem, and negatively impact our mental and physical health, according to research. Porous boundaries may present as oversharing personal information with certain friends, struggling to say “no” to requests from loved ones, or getting too involved with the problems of certain friends or family members. People pleasers often have porous boundaries. They may be overly dependent on the opinions of others, accept disrespect or abuse, or fear rejection if they don’t comply with others. Of course, having rigid boundaries is the other side of the coin. These boundaries can lack communication and expression of needs and limits. They make love, respect, and intimacy more difficult. The best scenario for healthy relationships is cultivating healthy boundary setting. How to Set Boundaries with Friends and Family The big key for regular and healthy boundary setting with the people we love most is communication. If you don’t have solid communication in a relationship, setting a boundary will likely be hard. However, if you have open communication, setting boundaries will go more smoothly and be less stressful. Prepare Before you communicate anything, take time to listen and be still with your feelings. Anger usually indicates a boundary has been crossed. Check your motives. You don’t want to communicate a boundary with the hidden motive of trying to punish or control. Identify what boundary needs to be set. Be prepared to clearly explain what you mean and talk about what exactly the boundary entails. If you have troubles understanding or expressing your needs and limits, consider talking to a therapist to serve as a coach. This is especially helpful if you have strong people pleasing tendencies. Be Kind and Keep It Simple Even if you’re angry, be calm and kind when setting your boundary. Don’t overexplain it; keep it simple. Remember, “No” is a complete sentence. Be Open and Listen Once you’ve communicated your limits, allow your friend, spouse, or family member to have their reaction. Be patient with any questions they may have. Don’t react to their potentially negative response. Listen and stay open, but don’t abandon your needs. Be willing to negotiate. Pause If Heated If the communication becomes heated or isn’t fully resolved, take a break and come back to it later when you’re both calm. In the meantime, talk it over with a friend or therapist. Follow Through Remember that sometimes our loved ones have trouble adjusting to accommodate our boundaries. If they cross the boundary you set, gently restate it. It will let them know you’re serious. Final Thought Remember that you’re setting boundaries with your friends and family because you love them and want to grow closer to them. You won’t do it perfectly, and that’s okay. Your boundary setting skills will improve over time. People pleasers may feel guilty or selfish at first. That’s a sign that you’re doing the right thing! Enjoy the well-being that comes from boundary setting. 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 Brain Hacks That Can Help Sharpen Your Memory
Despite what many healthcare practitioners would have you believe, losing your memory or developing mental fog in your forties, fifties, sixties, or even seventies isn’t normal – it’s a sign of trouble. Serious memory loss isn’t inevitable with advancing age. If you’re experiencing memory problems, early intervention is key to getting positive results. Now is always the best time to get serious about the health of your brain. To put the brakes on brain decline and conserve your memory, try these practical, and natural, strategies… 7 Brain Training Exercises That Can Help Sharpen Your Memory 1. Become a Lifelong Learner One of the keys to aging well is to continually engage in new learning. Like a muscle – the more you use your brain, the stronger it gets. Whenever you learn something, new neural connections are created. Try learning a new language or a new hobby like painting or playing a musical instrument. Motor activities like yoga or dancing also can improve your mental sharpness. 2. Memory-supporting Foods Here are some memory-supporting foods to work into your diet: Omega-3s: One of the most studied foods for brain health, fatty fish – such as sardines, wild salmon, tuna, and mackerel – are high in the omega-3 fatty acids EPA and DHA, which are critical to brain health and memory. Vegetables: Vegetables are loaded with vitamins, minerals, antioxidants (including carotenoids), flavonoids, and other polyphenols that help keep the brain healthy and memory sharp. Fruit: Flavonoids and other polyphenols – particularly those found in berries, apples, and citrus fruits – have recently shown potential in helping to reverse age-related decline in memory and learning. Herbs and Spices: Saffron, turmeric, rosemary, and sage contain substances that support memory and offer overall protection against cognitive decline. Cinnamon has been found to improve blood sugar status as well as fight inflammation. Nuts and Seeds: Nuts are loaded with healthy fats, minerals, and nutrients that are needed to power the brain’s memory function. Walnuts and almonds have shown promise for supporting mental sharpness in clinical trials. 3. Play Brain Games Brain games can be helpful for preserving memory and other cognitive functions, especially for older adults. Spending a minimum of 15 minutes a day on games – such as crossword puzzles, chess, sudoku, and jigsaw puzzles – may help improve concentration. There are various online sites where you can do mental exercises to improve your cognitive skills. Regardless of your age, mental exercise can have an overall positive effect on your brain. On the other hand, when you stop learning, your brain starts fading. Don’t stop challenging your brain daily! 4. Memory Aids Memory aids are a great way to boost your brain while developing a system to remember things. When memorizing a list, associate each item with the most humorous or ridiculous image you can think of to help you recall it later. No one sees the image in your mind, so be creative and have fun with it. To help you remember names, repeat a person’s name once or twice in conversation. Visualize the name as a picture (perhaps on the person’s forehead) and use their name when saying good-bye. 5. Take a Trip Traveling helps the brain by exposing it to new places and faces. Using maps exercises the brain’s visual-spatial abilities and helps stimulate your memory pathways. In addition to breaking up the sameness of your daily routine, taking a trip can provide a whole new set of experiences, some of which may become cherished memories. 6. Get Physical Numerous clinical trials have established that physical exercise enhances brain health and supports memory by: Increasing the size of the hippocampus, the brain’s main memory-forming zone, according to a 2017 study published in the American Journal of Geriatric Psychiatry. Protecting the hippocampus from stress-related hormones, like cortisol, which can damage the brain when its levels are high for sustained periods due to ongoing stress. Stimulating the production of growth factors, such as BDNF (brain-derived neurotrophic factors), which nurture brain maintenance and neurogenesis. Decreasing the formation of beta-amyloid plaque, clumps of protein found in the brains of people with severe memory issues. Facilitating greater detoxification through sweat, which is critical since toxins in any form damage the brain and increase the risk of memory problems. 7. Eat Dark Chocolate Consuming dark chocolate can improve circulation and brain blood flow. The cocoa in dark chocolate is loaded with polyphenols and other beneficial substances. Cocoa powder and dark chocolate can enhance memory and other cognitive functioning in the young and old. For a guilt-free experience, remember to eat dark chocolate in small amounts. Here’s to a Better Memory The best way to sharpen recall, reduce brain atrophy, and avoid long-term memory problems is to be proactive. There will never be a better time to start improving your memory than now. Since the brain is a muscle, it’s important to exercise it every day. In fact, keeping your brain fit is a great way to support cognition and memory throughout your life. One of the best ways to prevent premature memory loss is to take supplements with highly purified nutraceutical ingredients that are clinically researched to keep your mind sharp and efficient.* BrainMD offers an entire category of Memory Supplements to help strengthen, preserve, and protect your memory.* Try one and start sharpening your memory 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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How Grounding Can Help You Feel Less Stressed & More Balanced!
Did you know the Earth is like a giant battery? The surface of the Earth has an electrical charge (a negative one). Since this natural, electrical energy comes from the ground, electrical systems must be “grounded” for safety purposes. Dangers of Being Ungrounded One of the main jobs of an electrician is to make sure that a house or building is grounded. This includes any part of the structure where electricity will be running through wires or circuits. It also includes wall outlets, which can be extremely dangerous to children if they aren’t protected. An ungrounded outlet increases the possibility of an electrical fire. If an outlet isn’t properly grounded, sparking or arcing may occur, which could set nearby furniture or fixtures on fire. This could lead to health hazards and/or a loss of property or life. Though perhaps not as immediately catastrophic to your health, living an ungrounded existence may be depriving you of influences that can help keep you healthy over the long-term. The sad reality is that while we’re being deprived of the Earth’s electrical potential for healing, we’re also being subjected to the harmful electrical energy that’s part and parcel of modern living. Harmful Effects of EMFs With the prevalence of technology such as cell phones, TVs, computers, and other electronic devices, we’re constantly being bombarded with electromagnetic frequencies (EMF). Though the full impact of EMFs isn’t known at this time (there’s a distressing dearth of independently conducted impact studies regarding the effects of EMFs on humans, especially with respect to the new 5G network for cell phones), it’s believed that the radiation generated by these devices can damage healthy cells and perhaps cause or contribute to an array of negative health issues. A comprehensive health maintenance program is needed to neutralize the potentially harmful effects from EMFs and other environmental toxic influences. One way to reduce the effects of EMFs is to remove TVs, computers, and other electronic devices from your bedroom. Another helpful suggestion is to establish a time when all devices will be turned off for the remainder of the evening. Not only will this provide a break from calling, texting, and browsing the internet, and playing video games, it will help reduce the EMFs in your home. A natural way to protect yourself from the negative effects of EMFs is to engage in the practice of “grounding” (or “Earthing”). What Is Grounding? An emerging field of research suggests that just as electronics and appliances need to be grounded, humans also can benefit from being grounded. This research is based on evidence that touching the ground directly with our skin – which can be achieved by walking around barefoot or by sleeping on grounded surfaces – may allow for electrons to enter our body from the Earth and improve our life functions. These electrons may act as antioxidants, to neutralize “free radical” toxins which are known to be deficient in electrons. Unfortunately, modern living keeps us separated from the ground much of the time, depriving us of access to these health-giving electrons. Most of us wear shoes as we walk around our house, our place of work, inside stores and other buildings, and when we sit in a car, bus, or other form of transportation. Even when we’re outside walking, jogging, or hiking we wear shoes. This presents a health challenge since we’re disconnected from the Earth’s natural electron sources when walking on manufactured surfaces and wearing manufactured foot protection. In centuries past, people walked around on bare feet. Of course, the many hazards (thorns, rocks, snakes, etc.) of walking barefoot led to the sandal and eventually to today’s wide array of footwear. But have we lost something by covering our feet for protection, comfort, and style? Most of the footwear worn today leaves us ungrounded. Some holistic practitioners are convinced this deprives us of the Earth’s healing power and recommend a daily practice of grounding. Benefits of Grounding Results from some small, double-blind, controlled trials suggest that grounding may improve numerous aspects of human health. Many people have responded that their health has improved by grounding themselves regularly. Benefits of grounding include feeling less stressed and more balanced. Here are three other ways that grounding may be beneficial for you… 3 Ways Grounding Can Help Improve Your Health & Well-being 1. Pain Reduction In clinical trials, some individuals have reported reduction in back or other bodily pain after several sessions of grounding. Others have reported less soreness and stiffness in their muscles. One of the many benefits of grounding is improved sleep, which may be the result of pain reduction. 2. Less Stress Stress can increase the hormone cortisol, a steroid that can kill brain cells and has an overall devastating effect on health over time. Controlled trials suggest that cortisol levels tend to improve when people under stress are allowed to be grounded. Grounding also may have a significant impact on sleep. An 8-week study of a dozen men and women found that grounding (with a conductive mattress pad) helped provide better quality sleep. Based on self-reporting, the study revealed that 11 out of 12 of the participants fell asleep faster, and 9 out of 12 woke more refreshed and with more energy. Also, 9 out of 12 subjects reported having less stress, irritability, and mood issues after being grounded. 3. Cardiovascular Health A randomized, blinded controlled trial was conducted at the University of Salzburg in Austria, and published in the journal Frontiers in Physiology in 2019. Healthy participants (22 in all) were subjected to a period of downhill treadmill running, guaranteed to cause muscle soreness. Then, 12 participants were allowed to sleep grounded and 10 ungrounded. They were monitored for 10 days. The grounded group showed less loss of muscle performance, less muscle damage, and less blood inflammation markers, versus the ungrounded group. One double-blind trial found that grounding lowered HRV (heart rate variability), which suggests it may support cardiovascular health. Improved heart rate variability is an accepted positive indicator of heart health. Get Grounded Grounding is an activity that allows you to get back in touch with the natural world by having direct skin contact with the uncovered ground. The practice of grounding may offer a variety of health enhancements. Benefits of grounding include reduced stress, improved sleep, and better balance in life. There’s also growing evidence that grounding can help boost the immune response, prevent pain, and even promote wound healing. Walking on dirt, grass, or sand is a tangible way to enjoy the benefits of grounding (and is also an excellent way for many to re-align their spine). However, some may not have the time, or inclination, to walk around barefoot. Fortunately, there are alternatives to outdoor grounding that you can adopt for your home or office. Many grounding products can be used while relaxing, working, or sleeping. These include desk chairs, chair mats, mattress pads, and blankets. Whatever method appeals to you, give grounding a try. Let us know below if you notice a difference. 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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Krill Oil, Fish Oil, Flaxseed Oil: Which Omega-3 Is Best?
Getting enough healthy fats into your diet can have lasting benefits for your health. Many health problems are linked to low healthy fat consumption. This is because healthy fats have an important role in reducing unhealthy inflammatory status in the body. In this article, we’ll discuss the role of one type of healthy fat, omega-3 fatty acids, and compare three popular omega-3 supplement types and their health benefits. If you’ve wondered whether krill, fish, or flaxseed oil is the best option for you with respect to getting enough healthy fats, read on. Omega-3 Fatty Acid Benefits Omega-3 fatty acids are needed in every cell in the body. Your eyes and brain have high levels of DHA. Omega-3s also aid in the proper function of the heart, lungs, immune system, and hormones. Omega-3s are naturally found in foods like fatty fish, plant oils, and seeds. There are no current standards set for the required amount of omega-3 fatty acids besides the type alpha linolenic acid (ALA). Men need 1.6 g of ALA per day, while women need 1.1 g of ALA per day. A few plant foods have omega-3 ALA, but this has practically no function in our cells and is hard for the body to convert into EPA and DHA. Best estimates are that only about 5 mg of DHA can be made from 1000 mg of ALA. Some people have enzyme mutations that make this conversion process complicated, if not impossible. In addition to getting your daily requirement from healthy foods, there are also several kinds of supplements available. Some research indicates that these supplements may have benefits for certain heart conditions, although more research is needed. This can help reduce the number of anti-inflammatory prescriptions needed to manage these diseases. Overall, omega-3s are needed for proper functioning in the body, and there’s evidence that they can be a helpful part of a treatment plan for many common ailments. Krill Oil Benefits Krill oil is made from small, shrimp-like crustaceans that are commonly eaten by whales. This oil is made by harvesting the krill and extracting their fats which are then encapsulated and used medicinally. Some studies have demonstrated that krill oil can help reduce LDL cholesterol, commonly called “bad” cholesterol because of its negative effects on the heart and blood vessels when too much of it circulates in your body. Other research indicates krill oil may have an anti-inflammatory effect, with one study noting participants reported reduced knee pain and stiffness when taking krill oil compared to a placebo. One study found that an antioxidant found in krill oil, astaxanthin, may have the ability to reduce excessive oxidative stress. Krill oil has a similar fat content to fish oil and offers similar benefits. However, there are some key differences between these two oils. Krill oil is more bioavailable than fish oil, meaning it can be absorbed better by your body. One meta-analysis showed that there’s little difference in how these two oils alter cholesterol and triglyceride levels. These biomarkers are indicators of your risk for heart problems. Overall, krill oil has benefits to heart health and anti-inflammatory properties. While it has some advantages over fish oil, whether this one is best for you will largely depend on you. If you’re taking blood thinners or have a blood clotting issue, krill oil may enhance the effects of these medications, so it’s important to talk to your doctor before taking this supplement. Along those same lines, it’s necessary to stop taking these medications before having any surgeries or procedures to reduce the risk of excessive bleeding, too. Fish Oil Benefits Fish oil has well-documented benefits compared to krill and flaxseed oil. Fish oil is often the standard recommended supplement when your doctor wants you to get more omega-3s in your diet. However, despite its popularity, the evidence of these benefits is mixed overall. The most frequently discussed benefit of taking a fish oil supplement is the benefits of DHA in fish oil for brain and heart health. Some research suggests fish oil can help slow cognitive decline. It may also support a healthy mood. One review of studies notes that while more research is needed, fish oil supplements can help increase lubrication between joints. There’s evidence that fish oil may increase insulin sensitivity. Blood sugar problems would benefit from this because this means the insulin your body makes can be more effective at keeping your blood sugar levels stabilized. Some research has caused controversy because it suggests that fish oil may not have the benefits it claims to. One study states that because supplements aren’t required to be reviewed for effectiveness by the FDA before approval, they may contain lower levels of omega-3s than what they claim. This would make them less effective and unlikely to deliver on the promises made on the supplement’s label. Some studies discuss how omega-3s are thought to help treat skin conditions. Although the data is mixed, you can discuss starting a fish oil supplement with your healthcare provider to determine if it could be beneficial in your specific situation. Fish oil can interact with many medications, so be sure to ask your provider before you start taking this supplement if you take prescription medications. Flaxseed Oil Benefits Flaxseed oil is made by extracting the oil from flax seeds, which come from the flax plant. Much like krill oil and fish oil, it’s high in omega-3s. The overall benefits of flaxseed oil compared to fish oil are similar in terms of increasing antioxidant capacity. One key difference between flaxseed oil compared to krill and fish oil is that this is a better option for plant-based eaters or vegans from a dietary preference standpoint. If you have moral or other objections to eating animal products, flaxseed oil is a great way to get similar benefits while sticking to your dietary preferences. Another unique finding of flaxseed oil is that it may aid in weight management. Like krill oil, flaxseed oil may interact with certain medications. Ezetimibe, a common cholesterol-lowering drug, may be rendered less effective if taken with flaxseed oil, so consult your healthcare provider if you’re taking this drug. As a precaution, it’s always a good idea to check with your doctor before starting any new supplement if you’re currently taking any other medications or herbal supplements. Which Omega-3 Supplement is Right for You? Now that you know how these three supplements compare, how do you decide which one is best for you to take? They have similar benefits, and some differences in considerations you should make based on your current medications, underlying conditions, and dietary preferences. There’s enough evidence to support that these supplements each have some benefit for those wanting to reduce their chances of serious illness. The decision to pick a specific supplement will ultimately vary based on your personal needs. Final Thoughts Omega-3 fatty acids are important for health and longevity. While it’s necessary and possible to get omega-3s from your diet alone, those who don’t regularly consume fish and vegans may benefit from supplementing. It’s important to note that supplementation is just one of the ways you can meet your daily needs for healthy fats. Consuming animal products, such as eating fatty fish at least twice a week, also can help get omega-3 fatty acids into your diet. The best omega-3 supplement for you will depend on your personal needs and preferences. A registered dietitian or your doctor can help you decide which one will best suit your needs based on any underlying conditions you may have, your family history, and your risk factors. 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 Eat Seasonally: Eat These Delicious Summer Fruits and Vegetables!
Eating seasonally is a popular concept among the sustainability-minded. Followers of this eating style say that consuming in season produce isn’t only more nutritious, but is also better for the economy, environment, and society. This practice isn’t merely relegated to trendy 20-something’s living on the coast carrying wicker baskets through the farmer’s market. There are many ways to make eating seasonally attainable for anyone. There’s no question that eating plenty of summer fruits and vegetables is important for overall health. In this article, we’ll explore some of the potential benefits of eating these items seasonally. What Does It Mean to Eat Seasonally? During different months of the year, different crops are available for harvest. However, in developed countries such as the United States, we have the privilege of having access to foods that wouldn’t be available to us during certain times of the year if they weren’t imported. Take strawberries for example. While they’re ready for harvest primarily in the summertime here in the U.S., you can still find them in the middle of winter at many grocery stores. That’s because they’re often grown in another part of the world and then shipped to us. This increases the cost of the strawberries to the consumer, and some believe it imposes a greater burden on the environment. If it isn’t shipped from elsewhere, it may be produced using technological advancements that allow growers to extend the harvest season of that crop. These advancements may also negatively impact the environment.¹ Seasonal eaters seek to remedy this negative environmental impact by including foods that are locally and seasonally available in their diet. The goal is to reduce their carbon footprint by purchasing food that doesn’t have to travel far or require special agricultural technology to be produced out of season. By reducing the burden on the environment, it is thought that this way of eating is more sustainable. While there are a few different ways to look at what it means to eat seasonally, we’ll focus on the benefits of eating both local and seasonal foods in this article. These foods may be found at your local farmer’s market, directly from a farmer, or at your grocery store. Benefits of Eating Seasonally Now that we’ve discussed what it means to eat seasonally, what are some of the benefits? Seasonal Produce Is More Affordable Because it doesn’t have to be grown in a specialized way or transported as far, local produce is cheaper to move from the farm to the store. These savings are often passed on to the consumer. This results in a more affordable product, meaning you can purchase and enjoy more fruits and veggies in your diet. Many summer fruits and vegetables are more expensive than convenience foods, which makes them less appealing to buy. Combine that with the fact that they’re highly perishable, and you have the reason why many people have a low intake of fruits and veggies. Buying seasonal produce may be a solution to this, as it’s less expensive. Keep in mind that you can always freeze fruits and veggies to prevent them from going bad before you’re able to use them. You can use frozen veggies in soups or frittatas, and frozen fruits in a smoothie or baked goods at a later time. It May Be More Nutritious While fruits and veggies are always a great source of vitamins and minerals, there’s some scientific evidence that suggests they may have a slight edge nutrient-wise over out of season produce. One study² shows broccoli harvested in season had twice as much vitamin C compared to broccoli harvested out of season. There aren’t many studies exploring this topic, but this one does suggest that certain crops are more nutritious when grown under the conditions they’re naturally designed to be produced under. Some Find It Better Tasting Although this is subjective, some people say in season produce has more flavor. This may be because seasonal produce is fresher and grown in more optimal conditions. Since many fruits and veggies continue to ripen after they’re picked, out of season produce is sometimes picked before it’s fully ripe. The idea is that they’ll ripen over their long journey to your grocery store and arrive ready or almost ready to eat. However, this may also mean they’re picked before they can reach their peak nutrient content. Whether or not local, in season produce tastes better to you will vary and there’s no way to guarantee it will taste better than out of season or frozen versions of the same item. May Help Reduce Food Waste As previously mentioned, getting food directly from your local farmer means it doesn’t have to be transported as far. This also reduces the chances that it’ll get damaged when being transferred from truck to truck. Additionally, many grocery stores only place the most pristine food items out for purchase and dispose of the “ugly” or blemished items that are typically still safe to eat. This produces a lot of unnecessary food waste in the industry, which is another downside for the environmentally conscious. By selecting summer fruits and vegetables directly from the farmer, you can choose the produce yourself and help reduce waste. How to Know What’s in Season If you’re ready to start incorporating more locally grown, seasonal produce into your meal plan, here are some trustworthy resources to check out that will show you what’s available in your area. USDA Seasonal Produce Guide FoodPrint.org Seasonal Produce Guide CUESA Seasonal Food Guide You can also check out your local farmer’s market to see what local producers are offering at different times of the year. The farmer’s market is one of the best places to support your local farmers and ensure you’re getting the freshest produce. If you can’t find a farmer’s market near you, some farmers have taken to social media to market their items or have websites you can search for online where they allow people to come and pick produce themselves directly from the plant. Summer Fruits and Vegetables Here are some foods that are in season during the summer across most of the contiguous U. S. Try looking for these when you take your next shopping trip! Zucchini Cucumber Arugula Corn Bell peppers Beets Apricots Strawberries Blackberries Lemons Limes Peaches Tomatoes Summer Squash Avocados Cherries Final Thoughts Eating local, seasonal produce is a popular and trendy lifestyle choice with some research to back up its claims. It’s more sustainable in that it helps reduce your carbon footprint, but it may not be feasible for everyone because it limits variety in your diet. Some say local produce is fresher and tastier, although this is subjective. If you want to include local, in season items into your meal plan, start by researching what’s in season in your region of the country. Then, check out your local farmer’s market or grocery store to find those items. If you decide to try this out, start small and simple. Rather than trying to make a drastic change overnight, select a few recipes that include what’s in season now and purchase those items. After a while, you may find that it saves you some money, helps you reduce waste, and lessens your carbon footprint while encouraging more fruit and vegetable intake in 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. References: 1. Macdiarmid, J. I. (2014). Seasonality and dietary requirements: Will eating seasonal food contribute to health and environmental sustainability? Proceedings of the Nutrition Society, 73(3), 368–375. https://doi.org/10.1017/S0029665113003753 2. Wunderlich, S. M., Feldman, C., Kane, S., & Hazhin, T. (2008). Nutritional quality of organic, conventional, and seasonally grown broccoli using vitamin C as a marker. International Journal of Food Sciences and Nutrition, 59(1), 34–45. https://doi.org/10.1080/09637480701453637
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5 Dietitian-Recommended Healthy Lunches to Try This Summer
Lunchtime can be a busy time of the day. Many days, you may look forward to the midday break. Other days, you may put it off for as long as you can stand to get more work done. Either way, convenience often takes priority with lunches, and this can mean opting for fast food or whatever you can find in the fridge or pantry. Building a healthy lunch can be easy if you know what components to incorporate. Let’s discuss some of the key items to include in a healthy, filling, and delicious lunch. Then, you’ll have some fresh ideas to help get you started. How to Make a Healthy Lunch When you picture a healthy meal, you might envision a salad, salmon fillet, or plant-based item. While these certainly have their health benefits, there are many more options. There’s no need to get stuck in a rut when trying to be healthy. Incorporate the following tips when selecting items: Choose healthy carbohydrates. Think fruit or whole grains. Many people tend to think that carbohydrates are an automatic unhealthy choice, but the key is to focus on ones that are nutritious and monitor your portions. Fruit contains vitamins, minerals, antioxidants, and fiber. Whole grains contain fiber and B vitamins. Both options are great when eaten as part of a balanced plate. The USDA recommends making at least half of your grains whole grains, with just over a quarter of your plate being grains at each meal. For fruits, the recommended serving is 2-3 cups per day, with a quarter of your plate being fruit per meal. Have a good serving of lean protein. For meats like poultry, that means about 3 oz or the size of a deck of cards. For fish such as a salmon fillet, 3 oz is about the size of a checkbook. Having enough protein is key to creating a balanced meal. This is because protein keeps you full longer than a meal that’s primarily made up of carbohydrates. Aim to have about a quarter of your plate be made up of a protein source. Incorporate healthy fats. These can include dairy products such as Greek yogurt or low-fat cheese, avocados, nuts, and seeds, or oils in a salad dressing such as olive oil. Although fats have often been deemed the culprit of an unhealthy lifestyle in the same way carbs frequently have, they’re essential to your health. Including these in your meal will also help keep you full longer, since fat digestion takes the longest compared to carbs and proteins. Combine all three and you will be full much longer compared to a carb-heavy meal. Don’t forget fiber. As we’ve discussed, fiber can be found in many food groups. Fruits, vegetables, and whole grains are great sources. Fiber is important for gut health and keeps you full longer by slowing digestion. So, including it in your midday meal means you’ll be less likely to get hungry again before dinner. Add color and variety to prevent boredom. If you make the same couple of meals on rotation, you’ll likely get bored. Variety is important to keep you engaged in your mealtimes and motivated with your goals. Pinterest or health food blogs are great resources for finding new recipe inspiration.Color is another factor you may not have considered. Meals that are more appealing to your eye may be more enjoyable to eat. Incorporating at least three different colors on your plate can help encourage you to eat your whole meal (which means more balance). Balance is the name of the game. In terms of mindset, avoid getting into an all-or-nothing mindset. This can impact your motivation and make it difficult to stick to a healthy eating plan. When it comes to food choices, focus on what you can control, rather than guilting yourself over what’s outside your control. Consider your budget, how much time you have to prepare meals, and your food preferences. Accounting for all these factors and being honest with yourself about what you can do within these parameters will make you more successful. 5 Healthy Summer Lunch Ideas Now that you know the key components of building a healthy lunch plate, here are a handful of ideas to get you started. These can be paired with a side of fresh fruit or veggies, a cup of Greek yogurt, or whatever sides you like. 1. Whole Grain Lunchmeat Pinwheels You can find whole-grain burrito-sized tortillas or spinach wraps and fill them with a variety of healthy items. Some ideas for protein include lean chicken, turkey, or ham. You can also fill them with tempeh or tofu for a plant-based protein option. For healthy fat, mashed avocado or low-fat cream cheese makes a great spread to add creaminess. For a vegetable, try adding spinach or romaine lettuce. Bell peppers and onions taste great in wraps. Also, you can add hummus or tzatziki sauce if either appeals to your tastebuds. 2. Lettuce Wraps Romaine lettuce is a great low-carbohydrate option for making a wrap. You can fill these leaves with anything you like; lean ground beef prepared with Mexican seasoning, Greek chicken with tzatziki sauce and cucumber, or something simpler like slices of deli turkey or ham with tomato and avocado. These wraps are another easy meal prep idea that you can make ahead of time. 3. Quinoa Bowls Quinoa is a seed that’s prepared like a grain. It’s cooked similarly to rice. It contains protein and is a good source of carbohydrates as well. To make a quinoa bowl, simply cook quinoa according to package directions and add whatever toppings you like. You can try black beans, chicken, shrimp, salmon, tempeh, sauteed veggies like spinach, kale, onions, or bell peppers. Avocado also goes well in quinoa bowls or a Greek yogurt-based savory sauce. Quinoa bowls are great for meal prep as well, because they taste great cold and reheat well. 4. Avocado Tuna Salad Sandwich The USDA recommends getting 2 servings of fatty fish each week. That’s because these fish have DHA – a heart-healthy, anti-inflammatory fat that’s healthy for you. Tuna is an example of this type of fish, and one easy way to incorporate it into your lunch is to make a simple tuna salad sandwich. While many tuna salads are traditionally made with mayonnaise, try using avocado instead for a healthier fat and more fiber. On whole grain bread, place a leaf or two of green leaf lettuce and spread your tuna salad on top. Place the remaining piece of bread on top, put it in a bag, and you’re set for the next day. 5. Berry Spinach Salad If you tend to struggle to eat fruits and veggies as sides, try making them the main course. Using a generous helping of spinach as a base, combine sliced strawberries, fresh or dried blueberries, walnuts, avocado, and diced tomato in a bowl. Toss and enjoy with your favorite healthy salad dressing. Good pairings include honey mustard (one part honey to one part yellow or dijon mustard) or balsamic vinaigrette. Final Thoughts Creating a healthy lunch is an important part of staying on track with your health goals. Making your lunch, rather than choosing fast food for convenience, can help ensure your midday meal is nutritious. This will provide better focus, energy, and keep you full longer. Remember to be realistic with your goals and make a plan that you can stick to. Baby steps are okay and even advisable for long-term success. Get creative and keep yourself excited by searching for new ideas. 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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Did You Know Physical Touch is Vital to Your Well-being?
We all need physical touch. Physical contact with others can provide feelings of acceptance and pleasure. On an innate level, physical touch reassures us that we’re not alone in the world. Though some people aren’t the “touchy” type, we all need physical contact to survive and thrive. This is true from the moment we’re born and all throughout our life. Sadly, many Western cultures, especially the U.S., may be touch-deprived. This problem has been compounded during the coronavirus pandemic, since many people haven’t had regular contact with others in their family or circle of friends. Being shut off from others has caused many to feel isolated, lonely, and in low spirits. Applications like Zoom and FaceTime allow people to see each other when conversing from remote locations. This has been a lifesaver for many during the darkest days of the coronavirus lockdown in 2020. Though they’ve helped people communicate across great distances, these programs still can’t replace an in-person handshake, pat on the back, or hug. But other technology is attempting to solve this problem. Some products on the market allow two people to hug remotely with a haptic hug vest or HugShirt. The vest/shirt connects wirelessly to an app on a smart phone and employs a series of haptic motors in the upper body and arms to create the sensations of a hug. Now little Petey in Peoria can hug his grandmother in Bocca Raton. But while this technology simulates physical touch, is it as good as the real thing? The Science of Touch Research has suggested that physical touch is crucial to human bonding, communication, compassion, and overall health. One fascinating study involved two strangers hidden from each other by a barrier, with one extending their arm through the barrier and the other coached to express an emotion when touching their arm. The person receiving the physical touch had to interpret the emotion being expressed by the person giving the tactile sensation. The receivers guessed compassion right nearly 60% of the time and guessed fear, gratitude, and love correct nearly 50% of the time. Amusingly (or perhaps not), when a woman tried to communicate anger to a man through her touch, he failed to guess anger every time. Conversely, when a man tried to communicate compassion to a woman, she failed to identify the signal. Though substantially subjective, this study did objectively suggest that physical touch is important for conveying basic human emotions. Physical touch is vital from birth and throughout one’s life. Lack of adequate touch can cause some infants to develop a condition known as failure to thrive, which can lead to feeding problems, gastrointestinal issues (GI), as well as liver, renal, and adrenal conditions even into adulthood. Thanks to continuing research, we know that physical touch can be linked to feelings of compassion, cooperation, reward, and trust. Touch may have a positive physiological impact by lowering blood pressure and reducing cardiovascular stress. It also may help release the hormone oxytocin. What is Oxytocin? Sometimes referred to as the “cuddle hormone,” oxytocin is a hormone produced in the hypothalamus. There are receptors (biosensors) for oxytocin widely distributed on cells throughout the brain and other organs, making it a brain neurotransmitter as well as a hormone. As a neurotransmitter, oxytocin promotes a sense of well-being, relaxation, and bonding. It may be best known for its involvement in childbirth and breastfeeding to strengthen the bonds between mother and baby. Recently, oxytocin has become known as “the love hormone” as it brings forth feelings of trust, security, connection, calmness, and contentment. Researchers found that couples in the early stages of a relationship had higher levels of oxytocin compared to single people. Oxytocin is thought to promote “pro-social” behaviors. When you care for others and feel cared for, your brain tends to release oxytocin, which can counteract many of the negative effects of stress and low mood. Also, acts of kindness can activate the brain’s pleasure centers and trigger the release of feel-good hormones like oxytocin to help boost your mood. Oxytocin also has receptors in nerve pathways associated with the GI tract. It’s involved in regulating GI motility and opposing intestinal inflammation. It’s also thought to reduce stress and anxiousness while promoting relaxation and psychological well-being. Oxytocin also has receptors in muscle, bone, and fat tissues, and is likely involved in regulating body composition, including muscle and bone renewal and the balancing of fat, bone, and muscle mass. It may even regulate the conversion of fat into energy. Oxytocin even regulates food intake, helping to curb tendencies to excessive eating. Since oxytocin has so many social, emotional, mental, and physical benefits, here are just a few ways to make sure you’re getting enough physical touch every day… 5 Ways to Boost Emotional Well-being & Oxytocin with Physical Touch 1. Physical Closeness If you’re in a relationship, try activities that are geared toward physical closeness. This may include doing a physical activity like paddleboats, riding a Ferris wheel, or even watching a movie together. Sharing an activity can create closeness and encourage physical touch. 2. Learn to Self-Hug If you’re single and need a hug, the DIY method works just fine. A therapeutic self-hugging technique called havening uses touch to create calming brainwaves. This therapy can help promote relaxation and a sense of well-being. 3. Pet Your Pet Snuggling with your furry, 4-legged companions can produce many of the same benefits as hugging your 2-legged friends. If you can’t wrap your arms around your human loved ones, reach for your dog or cat. Spending time with your pet has been shown to 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. 4. Get a Massage Getting a massage can do more than just improve your physical function. Clinical studies indicate that massages are beneficial for improving mood and coping with stress. Massages can lower the stress hormone cortisol while increasing dopamine and serotonin activity. The physical touch from a massage will also help release oxytocin in your body. 5. Stay Playful This might be a challenge for those who are more on the reserved end of the spectrum, but always try to remain playful. If you’re joking around with someone, give them a gentle slug on the shoulder. Give a fist bump for a job well done, or when you greet or say goodbye to someone. Physical gestures, no matter how subtle, can go a long way to showing your friendship and affection for others. Get in Touch with Touch Giving and receiving appropriate physical touch every day can provide emotional and mental balance in life. Increasing your brain’s oxytocin release – by giving or receiving a pat on the back, a loving caress, or petting your cat or dog – is incredibly important to your overall health and well-being. Though it’s best not to force it, take the opportunity to hug or make physical contact with those closest to you or who are open to it (while observing current distancing guidelines). Remember, physical touch releases mood-boosting hormones like oxytocin in both you and the other person (or pet). This makes physical touch a win/win activity. Apply these tips and share them with others to continue spreading happiness. You deserve a big hug! 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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Dangers of Sitting: What Happens to Your Body When You Sit All Day!
You’ve probably heard the saying, “Sitting is the new smoking.” Okay, so sitting isn’t exactly like smoking (smoking is much worse). However, like smoking, prolonged sitting is a major health risk for Americans and the catchphrase serves to bring warranted attention to the problem. According to the results of a representative survey of the U.S. population published in the Journal of the American Medical Association, roughly 1 in 4 Americans sit more than 8 hours a day. Additionally, 4 in 10 are physically inactive, and 1 in 10 are both (sedentary for more than 8 hours and physically inactive). America has a sitting problem. Sitting less than 4 hours a day doesn’t seem to affect health, but when we sit longer, studies show an alarming increase in risk of serious health issues as well as an increased rate of mortality in those that sit the most. Thankfully, sitting isn’t an addiction, but a lifestyle habit. That means it’s easier to address. We can absolutely add more activity and standing into our days to counter the dangers of sitting. Let’s take a brief look at what prolonged sitting does to the body. The Dangers of Sitting Here’s what happens to your body when you sit all day. Up to 90% more pressure is applied to your lower back when you sit versus when you stand. (This may be why back pain is one of American’s most common health problems.) Hours of sitting can tighten the hip flexor and hamstring muscles and stiffen your joints, too. Your gait and balance can be affected by the tighter muscles, and they can add to lower back pain and knee stiffness. Your lung capacity is reduced when you’re in a seated position, which means you breathe in less oxygen when you sit than when you stand. Of course, you engage fewer muscles and use less energy when you sit compared to when you stand or move. Internally, your metabolism slows down by 90 percent after 30 minutes of sitting. Your body has a harder time breaking down fats. Unhealthy cholesterol levels increase. Blood sugar increases. Blood flow decreases. Research has linked sitting for long periods of time with increased risk of excess weight, unhealthy blood pressure levels, unhealthy changes in blood sugar and cholesterol levels, and excess body fat around the waist. One very large study involving 800,000 people found that those who sat 7 to 10 hours a day were 147 percent more likely to have a serious cardiovascular event than people who rarely sat down. Research also indicates that too much sitting overall and prolonged periods of sitting may increase the risk of death, particularly from heart health issues and unhealthy cellular function. These are sobering facts, and yet knowing them is key to preventing serious health problems. The Good News For anyone who sits a lot due to work or other reasons, there’s good news. You might be relieved to learn that there’s a lot you can do to lessen the ill effects or dangers of sitting. Here are recommendations from medical experts: Exercise Recent research shows that just 30 to 40 minutes of moderate to vigorous exercise helps mitigate the higher risk of mortality that comes with 10 hours or more of daily sitting. Of course, exercise can provide a host of additional benefits, including better sleep, mood, blood sugar, and brain and heart health. If you’re just starting to get active, try a low-impact sport like simply walking or taking an easy bike ride. Additionally, a new study shows that endurance training helps counter the blood flow restriction that can come with prolonged sitting. Also, be sure to include strength training. It helps support your posture as developing strong core muscles will help your posture when seated. Stand More, Walk More If exercise is hard to fit in, researchers have found that simply standing up and moving more makes a world of difference. Consider any of the following: Take a break from sitting every 30 minutes. If you’re watching television, stand up and move around for 5-10 minutes. Take stretch breaks. Replace your work desk with an adjustable standing desk and alternate between sitting and standing (a total of half your day standing and half sitting is ideal). If you can’t get a standing desk, try a high table or counter. Try walking for a work meeting. Try a treadmill desk or position your workstation above a treadmill so you can walk and work. Stand to fold and iron your laundry while watching television. Take the stairs. Park far away from the store or office to increase your step total. Walk around your office building or outside after completing a task. Or better yet, dance in your office! Be sure to stand up while traveling by plane or make regular stops to stretch your legs if you’re driving longer distances. Use exercise technology to track your daily steps and see if you can gradually increase them each day. Awareness If contemplating adding exercise and more movement into your day is overwhelming, simply being aware of your sitting habits is a great place to start. You can gradually add more movement into your day and reduce sitting time, a little at a time. The goal is permanent, lasting change. Don’t do too much too soon and abandon your efforts altogether. Let’s stand together (pun intended) and share what we’ve learned about the dangers of sitting with others! 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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