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How Aging Is Different For Men & Women
It’s no secret that our culture is uncomfortable with aging. In the U.S., we go to great lengths to make the signs of aging disappear, which is reflected in our $60 billion anti-aging cosmetics and personal care industry, and our $67 billion cosmetic surgery market. Despite these efforts, our bodies still age. And they age differently for men and women. It seems that aging gracefully might entail accepting the inevitable physiological changes that men and women experience as part of the natural cycle of life and taking measures to be as healthy as possible. Let’s take a closer look! Aging in Men vs. Women While science is discovering a host of differences in men and women as they age, here are five major ones you should know. 1. Longevity When it comes to longevity, women outlive men by roughly five years. The most recent data from the U.S. Centers for Disease Control and Prevention shows life expectancy at birth was 75.1 years for males and 80.5 years for females. There are loads of theories as to the cause of this life expectancy gap. Some are biological and some are social factors and behaviors, which are more in our control (such as risky behavior, aggression, smoking, alcohol and drug abuse, poor diet, lack of exercise, little emotional support, and a failure to get routine medical care, to name a few). The takeaway? To live longer and healthier, men really need to make health a priority. 2. Sex Hormones Men and women have different hormonal shifts as they grow older. Women experience the most dramatic hormonal shift with menopause. At around age 50, women stop menstruating and their ovaries stop producing the hormone estrogen. As a result, women can experience a number of symptoms, including hot flashes, fatigue, vaginal dryness, and lower libido. Low levels of estrogen and other changes related to aging (such as weight gain) can raise a woman’s risk of heart health issues, cerebrovascular problems, and bone mineral density loss. New research shows that low estrogen can affect cognitive decline later in life, too. For men, aging brings on a gradual decline in testosterone levels that happens slowly over years. Experts estimate the decline to be about 1 percent each year after age 30. This doesn’t bring on as sudden a change for men as it does for women, but lowered testosterone could lead to poor erectile function, reduced libido, and even changes in sleep patterns. If men or women are experiencing symptoms associated with low estrogen or testosterone, they can get their levels checked with a simple blood test. Discuss natural ways to boost levels if they’re low with your healthcare provider or discuss the benefits and risks of hormone replacement therapy. 3. Heart Health Men and women experience age-related heart health issues differently. Studies show that estrogen provides some protection for women from degenerative heart health issues until after menopause, when estrogen levels decline. That may be why, on average, men experience heart health issues around age 66 and women at age 70. Yet, a serious heart health event is the number one cause of death for both sexes. Symptoms differ during and prior to a heart health event for men and women. Men often describe acute chest pain and some women experience something similar, but they’re more likely to have different, subtler symptoms for three or four weeks prior to the event, including new or dramatic fatigue, shortness of breath or sweating, or pain in the neck, back, or jaw. A heart-healthy diet, regular exercise, and eliminating risk factors such as smoking, excessive alcohol consumption, and unhealthy weight can reduce the chances of heart health issues for both sexes. 4. Skin Even though women tend to care for their skin better than men, men have some biological differences that make their skin less susceptible to the signs of aging. Testosterone helps to thicken their skin, roughly 25 percent thicker than women’s skin. Men also have the benefit of having more collagen in their skin, and they also typically sweat more, which provides moisture. After menopause, women lose more collagen from hormonal changes. That rate increases for about five years, then slows back down. On the other hand, men’s skin loses collagen gradually. Still, with these differences, both men and women can enjoy healthy skin aging by eating a healthy diet rich in nutrient-rich beauty foods, getting adequate water intake, reducing stress, getting plenty of sleep, avoiding smoking, keeping alcohol consumption to a minimum, and wearing sunscreen. 5. Weight Although both men and women lose muscle after age 30, they tend to gain weight in different ways. Men often gain weight until about age 55, and then begin to lose weight later in life. This may be related to a drop in testosterone. On the other hand, women usually gain weight until age 65, and then begin to lose weight. Women tend to carry excess weight on their hips and thighs, while men add it to their waistlines. The belly fat in men increases their risk of serious heart health issue or a cerebrovascular event. For both men and women, exercise habits and a proper diet can go a long way toward supporting healthy weight even with the hormonally driven difference in weight. Age Gracefully If we learn to work with our bodies as they change over time and take steps to maintain health now and in the future, both men and women might find aging a lot easier and enjoyable. 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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Daily Habits that Can Sabotage Your Health & How to Overcome Them
When it comes to health, there are no true quick fixes. Rather, the habits you form day-in and day-out largely influence your health and well-being over time. Habits related to daily movement, sleep, stress management, social time, and nutrition all contribute to overall wellness and quality of life. In this article, we’ll discuss how some of these habits can have serious impacts on your short- and long-term health, as well as some tips for how to overcome unhealthy habits in these areas. Key Components of a Healthy Lifestyle Let’s define what a healthy lifestyle is before we discuss what it isn’t. What exactly does a lifestyle that promotes overall health look like? It will vary from person to person and change throughout the stages of your life. However, there are some common things that can stack the health odds in your favor. You likely already know that exercising, eating right, and maintaining a healthy weight are important, and we’ll cover those – but there are more aspects to healthy living that you may not have considered. Here’s a quick run-down of a few basic healthy living principles: Eat plenty of fruits and vegetables Drink lots of water Eat lean meats and/or plant-based proteins, healthy fats, and fiber often Limit excessive caffeine, sugar, and alcohol consumption Get regular exercise Manage your weight Get enough sleep Learn healthy coping mechanisms for managing stress Don’t smoke or stop smoking Strive for balance, not perfection Incorporating these things can help you create a lifestyle that prevents illness and promotes well-being and a good quality of life in the long-term. It’s important to keep in mind that it may not be realistic for you to implement all these things at once. But if you start with one change you can slowly begin to make it a habit. You’ll be surprised at the momentum it provides for you to incorporate the next habit. Now, let’s dive deeper into the unhealthy habits that can sabotage your health journey. While not an exhaustive list, these bad habits may be getting in the way of your ability to have the energy, focus, and health outcomes you’re aiming for. Unhealthy Habits that Can Sabotage Your Health Sedentary Lifestyle A sedentary lifestyle means you spend most of your day sitting or not being active. If you work a desk job or a job that involves a lot of driving (aka sitting), this likely applies to you. Some research suggests a sedentary lifestyle is less than 5,000 steps per day, but there’s some debate over this number. What scientists do know is more activity (10,000 steps a day or more) is linked to better health. This is partly because those who are more active tend to have a lower weight, which is often associated with better heart health and longer life. Not getting enough physical activity can sabotage your health over time. It’s normal to have fluctuations in activity levels. Perfection isn’t required to be healthy but aim for at least 30 minutes of exercise a day. This will help you reduce your risk of illness and have better flexibility, strength, mood, in addition to helping with weight management. Low Fruit or Vegetable Intake Most Americans don’t eat enough fruits and veggies. That means they may be missing out on many essential nutrients. The USDA recommends adults consume at least 2 cups of fruit and 2 1/2 cups of vegetables daily. Getting a variety of fruits and vegetables provides many vitamins, minerals, phytonutrients, antioxidants, and fiber. These help promote immune health and combat everyday stress. Low-Nutrient Beverage Intake Many people start their day with drinks that contain high amounts of added sugars and caffeine. These may include coffee, energy drinks, sodas, or teas. While these may help jump-start your energy for the day, over time they may also increase your risk for weight gain, metabolic issues, poor cardiovascular health, and dental problems. It’s also important to note that these drinks often displace water intake. Much of the human body is water, especially the brain. Getting enough water helps you focus, maintains a healthy mood, and helps lubricate your joints. Combined, too much sugar and caffeine and too little water (or other hydrating drinks) can be damaging to your health. Poor Fiber Intake Less than half of Americans get enough fiber each day. The daily requirement for women is 25g, while for men it’s 38g. Fiber is important for a healthy digestive system. It promotes friendly gut bacteria, which are linked to a strong immune response, healthy mood, and better nutrient absorption. Fiber can also help with weight management. It keeps you full longer by slowing digestion and can decrease the number of calories you need to eat to feel full. Additionally, fiber helps your body get rid of cholesterol, which many people consume too much of. Excreting this extra cholesterol can help keep your heart healthy. Without enough fiber, you can experience digestive problems, weight gain, and reduced quality of life. Fiber can be found in fruits, vegetables, whole grains, and supplements. Poor Portion Control It’s not just with sweets – many people tend to pile their plates high regardless of the course. This habit is easy to form, because hunger sensations can be overwhelming at times, and many people grow up with the “clear your plate” mentality. Though this tradition may be good-intentioned, falling into the trap of overeating can be detrimental to your health. This habit can lead to weight gain, which is linked to a shorter life span and poor health outcomes. While it’s true that everyone who’s considered overweight or obese isn’t necessarily metabolically unhealthy, excess weight can still be hard on your body and reduce your quality of life over time. Aiming to create a balanced plate with modest portions will help promote a healthy lifestyle by reducing excess calorie intake. You can try using a smaller plate and going back for seconds if you’re still hungry. Eating Too Quickly Everyone’s busy, and that often means eating on the go. Unfortunately, this can lead to not eating mindfully, which can have a whole host of consequences. One of these consequences is eating so quickly that you don’t give your body time to register that it’s full, thus leading you to eat more calories than necessary. Research suggests that eating quickly can promote weight gain. As was mentioned earlier, excess body weight is associated with poor health outcomes. Since many people have a goal of losing weight, this is one bad habit that can easily get in the way of you meeting this goal. Removing distractions, planning meals, and being mindful of what you’re eating are all ways to help you slow down and be intentional with each bite. By doing this, you can prevent overconsuming calories and be in tune with your body’s hunger and fullness cues. Focus on Social Health Regular interaction with other people is necessary for mental and emotional health. Studies show that humans in isolation are more vulnerable to low mood. While it may seem outside the realm of traditional wellness, social well-being affects stress levels and brain chemistry, which influence your physical health. Finding people with similar values and goals can keep you on track with your health goals. Also, who you surround yourself with has a large influence on your daily choices that make up your health in the long run. So, that friend that invites you to go for a run or makes healthy treats to share is a good one to keep around! Tips for How to Change Unhealthy Habits Here are some basic tips for getting past unhealthy habits. If you find yourself struggling with any of the unhealthy habits listed above, you’re not alone. Start small. Don’t try to change every bad habit overnight. Burnout with behavior change is real, and it’s important to pace yourself if you want lasting results. Choose one goal that you can implement immediately and focus on it until it becomes a habit. Set realistic goals. Set specific, measurable, achievable, relevant, and realistic goals. That means stating exactly what you want to do, how you’ll know when you’ve accomplished it, and giving yourself enough time to do it. This goal must be realistic for your life at this point. No goal is too small to start with, and the best time to start is now. Don’t compare yourself to others. Your wellness journey is your own, and comparison will only drain your motivation. Although it’s easy to compare yourself to those around you or online, they have their hurdles to overcome just like you. Consider bumps in the road as par for the course and keep challenging yourself daily to meet your health goals. Have accountability partners. Sharing your journey with others can be a healthy way to cope with the challenges that come with changing your habits. Perhaps you’re competitive and you challenge a friend or family member to a goal-oriented challenge or do regular check-ins with a like-minded coworker to keep each other motivated. Whatever it looks like for you, having a good support system can help you stay on track and meet your goals faster. Final Thoughts When it comes to health, daily habits can make a big difference. Many bad habits are commonplace, but that doesn’t mean you can’t change them if they don’t align with your health goals. By creating a realistic plan and surrounding yourself with the right support, you can create a lifestyle that reduces your risk of illness and helps you feel your best. 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 Ways Traveling is Actually Good for Your Health & The Earth
Did you know that travel is good for you? It is! And it’s good for you in real and scientifically studied ways. In fact, research indicates that traveling can improve your brain function, boost your heart health, improve your physical activity, turn on your creativity, and help you to be happier, to name a few health benefits. And if you add eco-travel into the mix, you can experience the feel-good hormones that come from doing something positive for others. As travel begins to open up with more vaccinations rolling out, it’s a great time to contemplate the benefits of traveling and how it is good for your health. Let’s explore! 7 Benefits of Traveling for Your Health & The Earth Brain Health Traveling to new locations is good for your brain. According to adjunct professor of neurological surgery at the University of Pittsburgh, Dr. Paul Nussbaum, traveling can stimulate your brain and spur the growth of new connections within its cerebral matter. There’s a link between new experiences and the formation of dendrites, which are the branch-like extensions that grow from brain neurons. Dendrites help to transmit information between different regions of the brain. When you have a greater number of dendrites, your brain functions better, especially its memory and attention. When you come up against an obstacle or problem in traveling, and your brain is forced to focus on the situation to create a solution, that act both boosts dendritic growth and tests your problem-solving skills. The newness is key. When traveling to a new location, your brain is challenged to make sense of new stimuli. Add a foreign language and your brain cognition sharpens even more! Heart Health Travel can reduce your chances of heart health problems. A study conducted by The Global Commission on Aging and Transamerica Center for Retirement Studies, in partnership with the U.S. Travel Association found that women who vacationed every six years or more had a significantly higher risk of developing a serious heart issue compared with women who vacationed at least twice a year. And for men, if they didn’t take an annual vacation, they were shown to have a 20% higher risk of death and about a 30% greater risk of death from a heart health event. Stress Relief Travel has been shown to relieve stress, and that stress relief appears to continue even after you return home. One study showed dramatic reductions in stress for corporate middle managers who took a vacation for just four days and the stress relief lasted four to six weeks after they returned. When you consider that stress may play a role in 60-80% of primary care visits, stress relief is super important to your overall health. With that statistic in mind, travel takes on increased importance for your health. Increased Physical Activity Another factor contributing to the heart health benefits of travel may be the increase of physical activity that often goes with it. In fact, research shows that substantial physical activity may accompany active travel. Physical activity increases even more if you adventure travel. People of all ages can build trips around physical activities, whether that’s hiking, mountaineering, rock climbing, scuba diving, surfing, skiing, golfing, or a simple walking tour. The possibilities are endless. But even with simple exploration, sightseeing, and visiting local attractions, you’ll likely be walking greater distances, which is wonderful for both mental outlook, your brain, and your body. Boosts Creativity There’s a well-documented link between multicultural traveling and creativity. Exposure to other cultures presents a person with new ideas, concepts, and ways of seeing the world. This kind of exposure expands your mind and facilitates the flow of creative energy. Of course, engaging in creative pursuits helps us to feel a greater sense of well-being, and reduces stress and anxiousness. Increased Happiness With all that physical activity, better cognition, and creative thinking resulting from travel, is it any wonder that travel makes us happier? This was reflected in a survey of 500 people conducted by Washington State University earlier this year. It showed that people who regularly take trips are happier than respondents who rarely travel. Yet, it may come as surprise to learn that even thinking about travel makes us happy. A Cornell University study explored how thinking about an experience such as a trip can increase a person’s happiness even more than the anticipation of buying material goods. Another study found that people feel greater well-being and happiness in anticipation of a holiday. Eco-travel Benefits Well-Being and the Earth All the feel-good travel feelings get magnified even more if you bring eco-travel into the equation. Eco-travel allows for off-the-beaten track experiences, usually with eco-lodges that are run sustainably in environmentally sensitive areas. Often, they’re managed or staffed by local communities driving sustainable income into their economy, which helps to minimize environmentally destructive practices. For example, in the Amazon Rainforest, there are several ecolodge, adventure travel options. The income from these operations can help restore rainforest areas and support local communities, helping them to refrain from rainforest destructive practices such as gold mining, logging, and slash and burn agriculture. Knowing you’re making a difference by helping others and the earth can help boost your own mental well-being. It’s a win for all involved. Time to get planning! Better health and new adventures await. 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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Best Foods for Pregnancy & Tips to Stay Healthy During Morning Sickness
Nutrition is incredibly important during pregnancy. The developing baby, and mother, require plenty of nutrients to thrive both during the pregnancy and beyond. However, many women struggle with food aversions, morning sickness, and intense cravings that can make eating a hassle. Also, eating healthy can feel impossible. In this article, we’ll discuss some tips to help you eat well when nothing sounds appetizing, as well as what to eat for an optimal pregnancy. Tips for Eating Healthy During Morning (or All-Day) Sickness Despite its name, morning sickness often occurs throughout the day. It varies in intensity from woman to woman and can be difficult to manage. If you’re struggling to keep food down, you aren’t alone. 85% of women experience this pregnancy woe. Some research suggests morning sickness may be worsened by a deficiency in vitamin B6. Interestingly, many women report reduced symptoms if they eat protein immediately upon waking. Here are some tips and tricks for dealing with morning sickness, as well as some methods for coping until it passes (which for most women, is in the second trimester). Ginger Root Ginger is a common remedy for nausea. It’s great for soothing the stomach and combating queasiness. Its warming effect can help ease irritation, as well. However, if you’re actively throwing up (and not just feeling like you might at any second), you may want to try a cooling tea instead. Since ginger can be considered spicy, meaning it causes a hot or burning sensation, it can cause more irritation in your throat if you vomit. Peppermint Tea A cooling herb, peppermint may be a good alternative if you want relief between vomiting spells. Peppermint has similar benefits to ginger tea but without the spiciness. Sipping warm peppermint tea will provide a cooling effect in your throat. That’s great news since vomiting or dry heaving can cause throat irritation. Like ginger, peppermint also helps calm the stomach. You can buy peppermint tea in many “Morning Sickness” tea blends or make your own by steeping the leaves in boiling water for several minutes before straining them into a mug. Vitamin B6 Supplements Some research suggests nausea and vomiting during pregnancy can be remedied by increasing your intake of vitamin B6. This may be through your diet or supplements. There are also specific anti-nausea gummies that contain B6 to target nausea. One study showed that women in their first trimester experienced similar nausea relief when taking either 500 mg of ginger or 40 mg of vitamin B6 twice daily versus placebo. Both ginger and B6 were more effective than the placebo, with similar overall results between ginger and B6. Ginger was more effective for reducing the intensity of vomiting. Eat Protein Upon Waking Before getting out of bed, try snacking on something with protein first thing in the morning. Peanut butter crackers are a good mixture. The crackers are easy to digest, while the peanut butter has protein to keep nausea at bay. You can keep them on your nightstand for easy access. Other ideas: Peanut butter and half a banana Trail mix with nuts such as cashews, almonds, or walnuts Greek yogurt Morning Sickness vs. Hyperemesis Gravidarum Sometimes, women experience extreme bouts of vomiting. While rare, this condition is called hyperemesis gravidarum (HG). It’s characterized by severe nausea and vomiting resulting in dizziness and fainting. It can lead to issues such as dehydration or weight loss, which can negatively impact mom and baby. Unlike morning sickness, which is mild in comparison, HG sufferers are unable to keep any food or drink down due to near-constant vomiting. If you suspect you may have HG, it’s important to discuss this with your healthcare professional right away. Eating Well with Morning Sickness Every woman’s experience is different, so making specific recommendations for combating your nausea struggles will be best handled by your healthcare provider. However, here are some quick tips for what to eat when nothing sounds good and/or you’re throwing up throughout the day. If you have a food aversion to meat or eggs, it can be difficult to get enough protein. Some women find that eating Greek yogurt is easy on their stomach while still being high in protein (often 10 or more grams per serving). Protein shakes also are an easy way to increase your protein intake. They come in many flavors and varieties, so many women find this to be both a convenient and easy way to feel full longer, keep nausea at bay, and meet protein needs. Staying hydrated while you’re experiencing nausea and vomiting can make a big difference. Vomiting can cause dehydration, which can make fatigue worse. Some women find that they tolerate ice-cold water better when they’re nauseous. Carry a water bottle with you so you remember to drink plenty of water. Listen to your body. It’s easy to become overwhelmed with thoughts of how much you “should” be eating and whether your lack of appetite or vomiting is negatively impacting your baby. However, it’s important to know that calorie needs don’t increase in the first trimester, and morning sickness is a normal part of the pregnancy process. It’s one sign that your hormones are doing exactly what they need to for your baby’s development. It’s a good idea to listen to your body’s signals during this time and be mindful to consume healthy foods that your body is telling you it needs. For example, if you can’t stand eggs but think you may be craving protein, reach for some nuts or Greek yogurt to get the protein or fat your body may be asking for. Some of the Best Nourishing Foods for Pregnancy Good nutrition is vital throughout pregnancy. Each stage of development for a baby comes with different nutrient needs. And, for mom to feel her best, getting enough of these nutrients is key to avoiding the effects of nutrient depletion. If you’re experiencing fatigue, mental fog, or dizziness, these may be remedied by eating a more nutritious diet. Fatty Fish Fatty fish like salmon are excellent sources of EPA and DHA. These fats are necessary for the baby’s brain, particularly cognitive and visual development. Two servings of fatty fish per week are recommended to help meet this requirement. Your prenatal vitamin may also contain DHA, or you can find a separate supplement. If you’re vegan, look for DHA supplements made from algae. It’s important to look for low-mercury fish during pregnancy to avoid mercury getting into the baby. Other low-mercury, high DHA fish include sardines and trout. Leafy Greens Greens such as kale and spinach contain folate, which is important for spinal cord development. Folate is especially important in the first trimester when the spinal column is forming. The neural tube is closed at about 4 weeks gestation, so eating plenty of leafy greens and other folate-containing foods is important before pregnancy as well, given that many women don’t realize they’re pregnant by the 4th week of gestation. High-Iron Foods Eating high-quality red meats, beans, spinach, and pumpkin seeds is important for getting enough iron in your diet. Pairing these types of foods with a source of vitamin C such as citrus, bell pepper, or strawberries will increase the absorption of iron as well. Iron is needed to keep up with the increased blood volume your body creates. This blood goes to the placenta and baby to deliver nutrients. Without iron, your body can’t deliver oxygen and other nutrients as effectively. Eggs Eggs are an often overlooked, all-star food for pregnancy. This is because eggs, and specifically their yolks, contain choline. One large egg also contains 6 grams of protein. Choline is just as important for cognitive development as DHA. One egg contains 169 mg of choline, about 38% of your daily needs during pregnancy. Studies demonstrate choline’s role in lifelong memory function and neural tube development. Despite its documented significance, many popular drugstore prenatal vitamins don’t contain choline, so it’s important to know dietary sources. In addition to eggs, choline can be found in organ meats such as beef or chicken liver. Vitamin D and Calcium These vitamins are important for fetal bone development. They work together to build strong bones in-utero, and this is important for bone health throughout life. The current recommendation for vitamin D intake is 600 IU per day. For calcium, the daily recommendation is 1,000 mg. Sources of calcium include dairy products, leafy greens, and low-fat yogurt. Sources of vitamin D, apart from the sun, include fatty fish, cod liver oil, white mushrooms, and eggs. Note: calcium and iron compete for absorption in the body, so if you’re supplementing iron, be careful to take your iron supplement 2-4 hours apart from high-calcium foods or beverages. Stay Hydrated You’ve probably heard that pregnant women need to drink plenty of water. You may dread this fact since a baby kicking and pushing on your bladder means frequent restroom visits. Your growing baby is suspended in amniotic fluid. Your own body, as well as your baby’s body, is made up of lots of water, too. To keep up with the increased demand, replenishing fluids is key. Plus, proper hydration can decrease your risk for other unpleasant pregnancy issues like urinary tract infections. Lemon water is a great way to stay hydrated. Lemons contain electrolytes such as potassium, magnesium, and calcium. Adding lemon to your water helps your body stay hydrated longer than plain water. Coconut water has a similar effect. High-Quality Prenatal Vitamin Taking a prenatal vitamin is highly recommended, even if you eat a stellar, nutrient-dense diet. Especially during the first trimester when food intakes can vary widely, it’s wise to invest in the highest quality prenatal supplement that works for your budget and your stomach. You may have to try a few before you find one that makes you feel your best. So, if you’re planning to become pregnant, now is the best time to start testing out different ones. Just keep in mind that what you take while planning conception may need to change if it doesn’t agree with your stomach once you’re pregnant. A prenatal can help make sure you’re meeting all your nutrient needs, even when you’re craving chili cheese dogs or hanging out by the toilet most of the day. A Few Key Nutrients to Look for in a Prenatal Vitamin Look for a prenatal with methylated folate (5-MTHF). This is the active form of folate and is better absorbed by the body. The current recommendations for folate are 400 mcg per day. If your prenatal doesn’t contain iron or DHA, talk with your provider about supplementing with these separately. Not all women require iron supplementation during pregnancy, but most women are at risk for low iron levels due to increased blood volume. DHA is necessary for proper brain development and should be taken in addition to a prenatal if the prenatal doesn’t contain it. The current recommendations for DHA intake are 300 mg per day. Pregnant women require at least 27 mg of iron per day. It’s important to discuss this with your healthcare provider to know if you need to take additional iron. Choline is newer on the prenatal nutrition scene. A growing body of scientific evidence is demonstrating how important this nutrient is for fetal brain development. Unfortunately, most women don’t meet the recommendations for this nutrient. The current recommendation for choline intake is 450 mg per day. Final Thoughts Pregnancy is a time of exponential growth and change for both mother and baby. While most women know nutrition is key during pregnancy, it can often be an uphill battle trying to meet your goals. Thankfully, there are many ways to manage morning sickness. Natural remedies such as ginger or peppermint tea can help you cope, but if you find yourself unable to go about your daily activities due to vomiting, or feeling dizzy, weak, or faint, it may be a sign of a more serious condition that justifies a call to your OBGYN or midwife. Food aversions and loss of appetite are other common barriers to eating well during pregnancy. It’s important to listen to your body while focusing on eating a balance of healthy carbs, protein, and healthy fats. It’s important not to be too hard on yourself and invest in a high-quality prenatal to ensure you’re meeting your ideal nutrient intakes. By focusing on the key nutrients mentioned in this article, you can optimize your nutrition to have a healthier pregnancy and give your baby a great start in life. Your doctor, midwife, or dietitian who specializes in prenatal nutrition can help make personalized recommendations to address your needs and concerns. 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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Brain Structures & Functions: What is the Hippocampus?
What is the Hippocampus? Most of us know our body’s anatomy – the major organs, bones, and perhaps even a few muscles. However, when it comes to brain anatomy, there’s a lot we all can learn. If you want to take good care of your brain, gaining a basic understanding of its structures and the types of functions they manage and control is a great place to start. For memory, a top brain health concern, the hippocampus plays a key role. Here’s what you need to know about this funny sounding brain structure. The Hippocampus and Memory The term hippocampus originates from the Greek word hippokampus (hippo meaning “horse” and kampos meaning “sea monster”) as the shape of the hippocampus resembles that of a sea horse. About 1.5 to 2 inches in length, the hippocampus is embedded deep within the temporal lobe of your brain. It plays a vital role in regulating learning, memory encoding, memory consolidation, and spatial navigation. In basic terms, the hippocampus is where your short-term memories and new learning are turned into long-term memories that are then stored elsewhere in the brain. The hippocampus helps us to process and retrieve two kinds of memory: declarative memories and spatial relationships. Declarative memories are both episodic (memories created from things you experience personally) and semantic (facts and information). Spatial relationship memories involve pathways or routes. It appears that neurons in the hippocampus encode information about our environment in such a way that they create a mind map of our surroundings. Interestingly, brain scans have shown that some taxi drivers have an enlarged hippocampus compared to non-taxi drivers, due to the spatial memories required to do their job! The Hippocampus Is Vulnerable The hippocampus is a powerful yet sensitive part of the brain, making it susceptible to damage. Several health conditions and lifestyle choices can adversely affect your hippocampus, and, therefore, your memory function. Here are just a few common examples: Aging Our total brain volume begins to shrink when we’re in our 30s or 40s and accelerates around age 60. The hippocampus is one area that shows some of the most significant loss that worsens in advanced age. Stress Long-term exposure to high levels of stress is associated with the loss of hippocampal volume, according to one study. In a healthy brain, 700 new nerve cells are created every day in the hippocampus, which is critical to forming memories. Extreme stress can disrupt the process of new cell growth, so you don’t make as many new nerve cells as you should. Neurodegenerative Issues The hippocampus is one of the first areas to be affected with the onset of memory-related neurodegenerative issues. When it begins shrinking in size, a person begins to lose their short-term memory. They also can lose the ability to navigate from one place to another. 50 to 75 percent of people who suffer from neurological issues that cause abnormal brain activity show damage to the hippocampus. Low Mood When someone experiences severe low mood, their hippocampus loses volume. Overweight Additionally, research shows that being severely overweight may cause memory loss and damage to the hippocampus. Lack of Sleep Even brief periods of sleeplessness can have long-lasting consequences on the hippocampus such as impaired memory consolidation. High Blood Sugar Consuming too much sugar can adversely affect your hippocampus function too, negatively impacting your memory recall. Marijuana Use Research examining brain scans show low blood flow in the hippocampus of marijuana users, which adversely affects memory. Head Injury In the weeks to months following a serious head injury, the hippocampus can undergo atrophy and exhibit deficits in long-term potentiation, which can compromise learning. 5 Ways to Strengthen and Protect Your Hippocampus Research shows that you can strengthen your hippocampus, minimize atrophy, and help prevent memory loss with brain healthy dietary and lifestyle choices. Doing these can help your hippocampus work optimally! 1. Move Your Body Studies show that aerobic exercise training is effective at reversing hippocampal volume loss in late adulthood, which is accompanied by improved memory function. You don’t have to run marathons; just start with some low-impact exercises. 2. Reduce Stress Engage in activities that dial down the stress response and activate your parasympathetic nervous system, which helps the body move out of a stress state. Walks in nature, meditation, yoga, or any activity that allows you to be calm can go a long way in countering stress’ damaging effects. In fact, one study showed that regular yoga practice brought about increased volume in the hippocampus. 3. Diet Clean up your diet by eliminating processed foods and refined sugar, and instead eat lots of brain healthy foods such as leafy greens and other wholesome foods that stabilize blood sugar levels and increase blood flow to the brain. Also, be sure to get plenty of omega-3 rich fish, and antioxidant-rich foods, such as blueberries. Neurons love omega-3s, and the antioxidants protect your hippocampus from oxidative stress. 4. Quality Sleep Quality sleep does wonders for you brain and body. It’s necessary for some of the memory work the hippocampus does. 5. New Learning Keep your hippocampus strong and responsive by stretching your mental capacity with brain games, new routes on your commute, and learning new things. These help to build neurons, which is good for the hippocampus. As you can see, there are many things you can do to strengthen your hippocampus and ensure healthy memory function. Pick one and start improving your memory today! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Here’s How to Look for Good Quality Drinking Water
Warmer weather is here. As you head outdoors for recreation or physical activity this summer, one thing you should have plenty of is water. Benefits of Drinking Water We all know that drinking water regularly is good for the body. But many don’t realize just how important being properly hydrated is for their health. About 50-60 percent of the adult human body weight is water, including all our cells, tissues, and organs. As such, it’s important not to underestimate water since every system in the human body depends on it to function. Here are just a few benefits of drinking water: Universal medium of life on this planet: fundamental for our cells’ life processes Essential medium for blood circulation (oxygen, nutrient delivery), the lymphatic system (which transports wastes), and for the urine (which excretes unwanted substances) Used by the body to help regulate body temperature Fundamental medium for saliva, the digestive enzymes to accomplish digestion, and joint substances and joint lubrication It’s helpful to think of water as a nutrient your body needs. As with other nutrient deficiencies, failing to drink enough water creates problems for your brain and body. Dangers of Dehydration Your brain is approximately 80% water. Even mild dehydration can impair performance in tasks that require attention, immediate memory skills, and physical performance. According to one study, thirsty participants who drank water before performing cognitive tasks reacted faster than people who didn’t drink water beforehand. Some common signs of dehydration are: extreme thirst, dark urination, less frequent urination, confusion, dizziness, and fatigue. Dehydration is also associated with urinary/kidney issues, brain atrophy, poor concentration, memory difficulties, diminished school/work performance, and increased sensitivity to pain. Bring More Than You Need When engaging in outdoor activities, running out of water can lead to dehydration, heat exhaustion, heatstroke, and even death. Always bring more water than you think you need. Having extra water at the end of your activity is far better than running out. It’s recommended that you drink plenty of water each day to keep your brain and body adequately hydrated. The current recommendations from Food and Nutrition Board of the Institute of Medicine of the U.S. National Academies are that women consume at least 91 ounces of water and men at least 125 ounces daily, from their foods, beverages and drinking water. When physically exerting yourself outdoors, you should drink an additional liter of water for every 4 to 5 miles you run, hike, or bike. You may need to increase this quantity in arid regions or on hotter days. Types of Water Not all forms of water are beneficial to human life. Some are healthy and some aren’t. Here are some common types of drinking water: Tap water – In most places in the U.S., this type of water would definitely fall under the “do not drink” category. The list of harmful metals, plastics, minerals, and other elements in drinking water can be extensive. These may include lead, chloroform, chromium, arsenic, pesticides, and even pathogens. Purified water – Some people use a water purification system to help filter out dangerous particles from their tap water, but no filter can capture every harmful element. Also, many people don’t follow the recommended schedule for changing their filter, which may allow pollutants and toxins to enter their water. Mineral water – As the name implies, this type of water comes from a mineral spring. It may be loaded with healthy minerals, such as calcium and magnesium, but also some that aren’t healthy and perhaps even harmful. Its benefits may not be necessary for individuals who get many of these minerals from their diet or supplement regimen. Distilled water – This water is the collected steam from boiling water, which is condensed back into liquid. This water has no vitamins and minerals, so it doesn’t have any health benefits. Spring/Glacier water – These types of bottled waters are excellent, but only if they come from clean springs and not from fake “natural sources.” Some spring water may be unfiltered and untested, which could invite health risks. Reversed Osmosis water – Created by pushing water through a semi-permeable membrane to remove harmful minerals and contaminants, reverse osmosis water is filtered of practically all impurities. Unfortunately, it’s also stripped of all its minerals. Some people use mineral drops to add minerals like calcium and magnesium back into their water. Alkaline water – This water has a higher pH level than tap or distilled water, which has a roughly neutral pH that’s close to the body’s healthy pH (pH is a measure of the concentration of free hydrogen ions in the water). Many alkali waters claim benefits that aren’t supported by adequate clinical or other scientific research. Severe alkalosis may cause nausea and vomiting. Flavored water – Infused with natural or artificial sweeteners and flavorings, flavored waters aren’t an ideal choice for healthy hydration. Though they may taste better than plain water, flavored waters may contain potentially toxic additives or include unnecessary calories that can lead to weight gain. Now that we’ve looked at some of the best and worst types of drinking water, let’s see how drinking healthy water can help your brain and body. 6 of the Top Reasons to Drink Good, Quality Water 1. Healthy Muscles & Recovery Being adequately hydrated is important when exercising. Drinking water helps prevent muscle cramping and lubricates the joints in your body. Drinking water can make your muscles stronger. As the basal blood medium, water carries oxygen and nutrients to the cells of your body, including those of your muscles. Being well hydrated enables your muscles to work longer and harder before they feel tired, which can help you more efficiently build muscle. 2. Weight Loss Drinking water can help you lose weight by acting as an effective appetite suppressant, so you’ll feel fuller and eat less. In this way, drinking more water may help to manage your cravings. Remaining well-hydrated also prevents fluid retention; your body won’t try to retain water if it’s getting enough. 3. Detoxify Your body fluids transport waste products out of your cells, while your kidneys and liver flush those waste products and other toxins out of your body. These processes can only work properly and efficiently if you’re well hydrated. When you aren’t drinking enough water, you’re at an increased risk of developing kidney stones and experiencing urinary tract issues. 4. Maintain Regularity in Digestion Sufficient hydration keeps things moving along in your gastrointestinal (GI) tract and helps prevent constipation. As the medium for the digestive enzymes to work, water is essential for freeing the nutrients from our foods and allowing them to be absorbed. Water in the GI tract also helps dissolve waste particles and transport them all the way to final clearance. If you’re dehydrated, your body pulls water from your stools, which leaves your GI tract less lubricated and makes it more difficult to pass waste. 5. Brain Function Since your brain is mostly water, drinking water can help you in several ways, including: Maintaining memory, concentration, and cognition Helping to keep your mood and emotions balanced Supporting blood flow and oxygen to your brain Helping to prevent and even relieve headaches 6. Youthful Skin Your skin contains water and functions as a protective barrier to prevent excess fluid loss. Drinking plenty of water keeps your skin cells well hydrated, which helps your skin stay healthy. Consuming sufficient water helps your skin retain its natural moisture and maintain its elasticity. Water moving through the skin tissue also helps flush out impurities, which helps to maintain skin quality. Stay Hydrated As we’ve seen, proper hydration is critical to health and wellness. Water is vital for every part of your body. Your cells, tissues, and organs need adequate hydration to stay alive and function at their best. Make sure you’re drinking plenty of healthy water, especially during the summer months or if you live in an arid region. Whatever outdoor activity you choose, grab your water bottle and have some fun this summer. 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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Stay Healthy This Summer On-the-Go with Daily Vitamin Packs
Warmer weather is here, so it’s a great time to head outdoors for some fun in the sun. Getting outside is important for everyone, especially for those who live a sedentary lifestyle or those who’ve been cooped up at home for the last several months. Benefits of Outdoor Activities Whether you enjoy jogging, horseback riding, or just a long walk, being outdoors can have an overall positive effect on your brain and body. Physical activity also has been associated with improved mood and a more optimistic outlook on life. 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. Regardless of which outdoor activity you choose, here are some tips to help streamline your fun time while on the go this summer… 4 Ways to Stay Healthy This Summer On-the-Go 1. Stay Hydrated Your brain is 80% water, so anything that dehydrates it (such as too much caffeine or alcohol) should be avoided. Even mild dehydration can impair performance in tasks that require attention, immediate memory skills, and physical performance. Dehydration is also associated with brain atrophy, poor concentration, memory difficulties, and increased sensitivity to pain. It’s recommended that you drink plenty of water each day to keep your brain and body adequately hydrated. The current recommendations from Food and Nutrition Board of the Institute of Medicine of the U.S. National Academies are that women consume at least 91 ounces of water and men at least 125 ounces daily, from their foods, beverages, and drinking water. Running out of water can lead to dehydration, heatstroke, and even death. Always take more water than you think you need, especially on hot days or if you live in an arid region. Having extra water at the end of your activity is far better than running out and suffering from heat exhaustion. 2. Bring Healthy Snacks Two popular snacks often taken on outdoor excursions are trail mix and power bars. While generally considered healthy, these snacks may contain unhealthy elements (like M&Ms) or added sugar. As an alternative, consider packing healthy snacks. Put celery slices, snap peas, or baby carrots into snack bags. Whole foods – such as oranges, apples, or bananas – are super portable since they come in their own containers. Grab a handful of seeds (pumpkin, sunflower) or nuts (almonds, cashews, walnuts) for a fiber-packed snack. High-protein foods will give you more energy and high-fiber foods will help you feel full longer. Take fiber along with protein to ensure a balanced, nutritious meal. Try to eat a healthy snack every 2 hours or as often as you feel hungry. 3. Use Sunscreen One benefit of engaging in outdoor activities is that you can get some vitamin D3 from sunshine. But there’s a danger of getting too much sunlight, specifically exposure to harmful UV rays. To limit your exposure to these rays, it’s wise to use sunscreen. Make sure to cover areas that tend to burn the easiest: face, ears, neck, and limbs. On sunny days, be mindful of reflections from glass or water, which can amplify the sun’s intensity. Also, be aware of overcast days since you can get a sunburn even through clouds. Be sure to monitor how much sun you’re getting – too much exposure can lead to severe sunburn and serious skin conditions. To prevent these detrimental outcomes, always use sunscreen when spending significant time outside. For sufficient protection against damaging sun rays, it’s recommended to use SPF 30 or higher. Remember to bring along some sunscreen in case you need to reapply after a few hours. 4. Get Nutritional Support with Daily Vitamin Packs Whether you’re hanging out at the beach, hitting the trail for a hiking or mountain biking adventure, or just taking a road trip to get out of town, don’t forget to pack the one thing that will supercharge your day from the start…your vitamins! Maybe it’s due to their tiny size, but many people forget to pack supplements or vitamins when leaving for a vacation, weekend outing, or day trip. Although getting off your vitamin regimen is never a good thing, it’s particularly detrimental when you head off on a trip or outdoor adventure. Without the proper nutrients, you may find it difficult to engage in activities that require sustained physical exertion. To prevent periods of energy depletion, low mood, and memory issues, always remember to take your supplements with you. Your supplement regimen should include ultra-pure vitamins and nutrients that are proven essential for your health, energy levels, mental focus, and physical performance. There’s no need to pack bottles or a weekly vitamin organizer – BrainMD offers ultra-pure, brain-directed supplements in convenient daily vitamin packs. We’ve developed two different daily vitamin packs to fit your on the go lifestyle: Brain & Body Power Brain & Body Power is a supplement system that was designed for essential everyday performance.* It’s a potent daily regimen of 3 supplements for total brain and body health, offered in convenient packets.* Each packet contains: NeuroVite Plus Multivitamin (2 capsules) This powerful combination of 50 vitamins, essential minerals, standardized plant extracts, and digestive enzymes (carefully selected for optimal bioavailability), is foundational to your supplement regimen.* Omega-3 Power (1 capsule) Omega-3 Power provides a high dose of omega-3 fatty acids (essential for your brain and overall well-being), is made from sustainably harvested fish stocks, and is screened for over 250 potential contaminants to ensure maximum purity.* Brain & Memory Power Boost (2 capsules) Our bestselling, brain-boosting formula provides an unparalleled mix of potent nutraceuticals and herbals to support the brain’s energy, connectivity, blood flow, oxygen supply, information processing, and memory performance.* This supplement system provides high-quality, comprehensive nutritional support for optimal brain and body health.* Brain & Body Power Max Brain & Body Power MAX is for those who want a truly powerful dietary supplement system that provides superior memory and brain support.* It offers an additional allowance of vitamins, minerals, omega-3s, concentrates of herbal and food plants, and other nutrients that support, promote, and enhance the brain and body.* This all-in-one supplement system makes it easy to stay healthy on the go with portable packets for your purse or pocket.* For optimal benefit, we recommend taking 2 packets each day. Each packet contains: NeuroVite Plus Multivitamin (2 capsules) Over 50 vitamins, minerals, plant extracts, and other nutritional ingredients (all in their most active forms) combine in NeuroVite Plus Multivitamin to give you the clinically-proven groundwork for your supplement regimen.* Omega-3 Power (2 capsules) To operate at peak performance, a healthy brain, heart, and body require plenty of EPA and DHA omega-3 fatty acids.* This fish oil concentrate 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.* Stay Active Physical activity is perhaps the single most important thing you can do to keep your brain and body healthy. Both aerobic and isometric exercise can improve brain health. Exercise is a great way to feel better, stay healthy, and just have fun. As a general goal, aim for at least 30 minutes of some form of physical activity at least 5 days a week. If you’re looking to lose weight, you may want to extend the duration and increase the intensity of your workout sessions. Be sure to properly warm up with basic stretches before beginning any exercise or physical activity. Putting these tips into practice can give you the support and nutrients you need to stay active and enjoy a brain-healthy life. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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What Are the Benefits of an Elimination Diet for Your Health?
The term “elimination diet” doesn’t describe one specific diet but is an umbrella term that describes many different diets that target different issues while employing the same base method. Unlike other diets, the goal of an elimination diet isn’t weight loss. Rather, elimination diets are used or prescribed to individuals by their healthcare provider to identify foods that are causing symptoms such as headaches, stomach problems, or skin conditions. Whether you should go on an elimination diet is a question that’s best answered via a discussion with a registered dietitian or other healthcare provider who knows your personal medical history. In this article, we’ll cover what an elimination diet is, a few types, and the benefits and downsides so you can have an informed discussion with your healthcare provider. What’s an Elimination Diet? It works like this: depending on the issue you’re trying to identify, you’ll eliminate common trigger foods for a period of days to weeks. After this period, which gives your body time to heal from the issues caused by your trigger foods, you’ll gradually add these foods back into your diet one by one. In total, the diet lasts several weeks, although there’s no hard and fast timeline. It’s very important to space out the reintroduction of each food. This is to make sure you can properly identify which food or foods cause a reaction. If you add multiple foods back in all at once, it may be difficult to pinpoint which one is triggering your issues. One of the key things to know about this diet is that it’s meant to be short-term. It’s used only to identify trigger foods. After you do this, you can go back to enjoying all other foods as part of your regular diet. The goal isn’t long-term restriction. It’s a short-term restriction with the goal of optimizing the number of foods you can enjoy and only avoiding the ones that may be causing you problems. Although only adopted for short periods, these diets tend to be very restrictive, which is why it’s important to be under the care of a registered dietitian or doctor who can create a specific treatment plan for you and closely monitor any changes, as well as make recommendations for how to continue once the diet is complete. Types of Elimination Diets These elimination diets have the same method, but the difference comes down to the foods to be eliminated and the problems they may alleviate. Low-FODMAP Diet FODMAPs are Fermentable Oligo-, Di-, Monosaccharides, and Polyols. These are different types of carbohydrates that some people have difficulty digesting. Polyols are found in sugar alcohols, which are often used in products like chewing gum to limit added sugars while maintaining sweetness. Each of these can cause different types of gastrointestinal (GI) issues, such as: gas, bloating, abdominal pain, cramping, and diarrhea. However, these sugars and sugar alcohols can be found in a wide variety of foods, and it’s best to restrict your diet only as much as is necessary for your health to flourish. A few of the foods you would initially limit on this diet include dairy products, beans, lentils, onions, garlic, apples, and pears. Once you identify which of these foods causes your symptoms, you can return to enjoying all others. For some, dairy is a trigger for indigestion, gas, and bloating. For others, dairy is fine, but garlic causes problems. This diet may help manage irritable bowel issues. Autoimmune Protocol (AIP) Diet The AIP diet is often compared to Paleo because of the foods it eliminates. The goal is to eliminate foods that may create an unhealthy inflammatory balance. This includes foods such as grains, legumes, nightshade vegetables, dairy, eggs, nuts, refined sugars, artificial sweeteners, alcohol, and coffee. These are avoided for the initial phase and added back into the diet gradually to identify which foods cause a reaction. This diet is usually used for identifying which foods cause problems in the bowel. These foods may also cause conditions such as leaky gut. Benefits of Elimination Diets If you think an elimination diet may be for you, what does science have to say about its benefits? When is it helpful to consider talking to your healthcare provider about starting one? From headaches to irritable bowel, there’s a growing body of data that shows how identifying trigger foods via an elimination diet and then limiting or avoiding them altogether works. Unlike weight-loss diets, where research shows they don’t work for maintaining long-term weight loss, elimination diets work when properly followed. A 2016 review examined the role of diet in headaches. This study showed elimination diets are effective for reducing headaches by identifying specific triggers such as caffeine withdrawal and consumption of MSG. Another review of several studies shows a Low-FODMAP diet improves some bowel conditions, particularly abdominal pain and bloating. Overall, the evidence is in favor of these diets when they’re used properly and guided by a trained healthcare professional. If you think an elimination diet may help you find some relief, talk to your doctor or dietitian. Downsides of an Elimination Diet It’s good to have realistic expectations before you begin this type of diet, so here are some things to be aware of. Limited Options To complete this diet, you must have access to enough foods that fit within the guidelines, and the options are few during the initial portion of the protocol. You also must have the ability and willingness to prepare these foods day after day. If you’re used to eating out or relying on convenience foods, it will require a big change for the short duration of the diet. Finding support in groups, either in person or online, can help you stay on track. Accountability helps many people meet their goals. Difficult to Follow Other diets may have “cheat days” or some wiggle room, but elimination diets don’t. For it to work right, you must completely avoid all potential trigger foods and ingredients for the initial days or weeks. This is the only way to accurately identify which foods are causing your symptoms. While this may be a breeze for some, it may be quite the burden for others. This diet requires a high level of motivation. Thankfully, it’s not your new way of life – it’s only for a brief period, but you’ll still need the mental and emotional stamina to get through those few weeks. It’s important to consider that before you go on a diet it may sound like an easy task. However, many people forget that food affects more than just how you feel physically, but it affects you socially as well. Picking the right time to go on this diet may mean checking your calendar to see if you have any weddings, graduations, or other celebrations coming up where you would want to be able to participate fully in the festivities – after all, food is a big part of the fun of celebrations! Planning and Supervision Although you could do an elimination diet on your own, it’s most effective when you involve a registered dietitian, doctor, or specialist who has a working knowledge of food sensitivities and allergies and how to manage them through diet. In addition to that, you’ll want to have some sort of game plan to optimize your chances of success. Your healthcare provider will be a great resource for this. The right one will have both the knowledge and experience to guide you in your preparation. Why is this a downside? Not everyone wants to follow a diet that requires multiple visits with their healthcare provider. If you were previously under the impression that this diet was just like low-carb or Paleo, you may be surprised that when used for its intended purpose, it’s very involved. The Bottom Line Elimination diets are short-term, restrictive diets designed to help you identify foods that may be triggering different physical problems, from bloating to headaches to skin conditions. Research supports this diet for helping to manage these problems. However, these types of diets are highly restrictive and should only be pursued while under the care of a trained healthcare provider. It’s best not to blindly restrict foods indefinitely or follow a protocol that worked for someone else. These issues are highly individualized and the point of the diet is to find out which foods specifically bother you. The goal of an elimination diet should be to maximize the foods you can eat and only eliminate the foods that cause you issues. Overall, elimination diets are highly effective when followed properly and can help you heal your body from the inside out by changing your diet. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Beauty from the Inside Out: Foods That Support Vibrant Hair, Skin, and Energy
It’s cliché to say that beauty comes from within, but when it comes to the role nutrition plays in beauty, it’s accurate. Vibrant health is inherently beautiful. Science is just now explaining why this is so. Research has revealed that there are indeed “beauty foods” – that is, foods for healthy skin and healthy hair. And sometimes they’re one in the same! You can actually eat foods to moisturize skin and hair and consume an abundance of glowing skin foods to achieve the beauty results you’ve been chasing with expensive creams and potions. Here are seven nutritious foods shown to enhance your beauty from within. 7 Healthy Beauty Foods to Support Vibrant Hair, Skin & Energy 1. Water Our bodies are made largely of water. Proper hydration is needed for optimal brain function and healthy function of all our organs, including the skin. Staying well hydrated helps keep skin soft, supple, and healthy. Research shows that this is particularly true for those who tend to get less than ideal amounts of water each day. The scalp is skin, too. A healthy, hydrated scalp supports the growth of full, shiny looking hair. 2. Fatty Fish Fatty fish, such as salmon, sardines, herring, and mackerel, are a potent beauty food. They’re loaded with omega-3 essential fatty acids, an important healthy fat that must come from the diet. Omega-3 deficiency is associated with both dry skin and brittle hair. Omega-3s help to create healthy, strong, and optimally functioning cell membranes, which are the building blocks of healthy skin. They help to keep skin moisturized, reduce redness and blemishes, and prevent collagen breakdown. These healthy essential fats also can help your skin be less sensitive to UV rays from sunlight. Fatty fish provide your body with vitamin E, which protects both the skin and scalp from oxidative stress, and zinc, a key nutrient in the production of new skin cells. Zinc deficiency is associated with dermal conditions and delayed wound healing. Additionally, fatty fish are a good source of protein, selenium, vitamin D3, and the B vitamins, nutrients that may help promote strong and healthy hair. 3. Yogurt The probiotic bacteria found in yogurt and other fermented foods promote intestinal health by supplying your gut with additional beneficial bacteria. Growing evidence shows that supporting a healthy microbiome can help to resolve a number of skin health issues, especially dry skin and scalp, although more research is needed to be conclusive. Specific probiotics appear to boost the skin’s production of ceramides, which are lipids (fats) that hold moisture in the skin. This action helps to keep blemish-causing bacteria levels in check. Those who suffer from skin conditions tend to have low levels of these lipids. Probiotics can be particularly helpful in these cases. Probiotics help with protein break down, which allows for vital proteins to reach the scalp effectively and build healthy hair. Certain probiotic strains can help to increase antioxidant activity, which is a necessary component of healthy hair growth. 4. Avocado Avocados are a well-known source of healthy fats to feed the brain and body – and that goes for beauty, too. One study involving hundreds of women found a correlation with the healthy fats specific to avocados and more supple, springy skin. Other preliminary research indicates avocado’s potential protection from sun damage, which can cause aging and other signs of aging, like brittle hair. Avocado’s vitamin E content can help protect skin and hair from oxidative damage, and may even promote hair growth. 5. Nuts and Seeds Nuts and seeds are treasure troves of nutrients shown to promote healthy skin and hair. Walnuts are among the richest nut sources of omega-3 fatty acids, which have moisturizing effects on the skin and have been linked to hair growth. Most nuts are great sources of zinc, vitamin E, selenium, and protein – all of which are nutrients your skin and hair need to stay healthy. Seeds are equally powerfully when it comes to beauty effects. Sunflower seeds are a great source of vitamin E, selenium, zinc, and protein. Additionally, sunflower seeds provide a wide array of hair-healthy B vitamins. 6. Eggs Eggs are a rich source of both protein and biotin, two nutrients that may promote hair growth. A lack of protein in the diet has been associated with hair loss. Hair follicles are made mostly of protein, so it’s important to get adequate protein in your diet. Biotin is needed for the synthesis of a hair protein called keratin. Eggs are also rich in beauty nutrients such as zinc and selenium. Egg whites are high in both lysine and proline (amino acids), as well as collagen. Adding egg whites to your diet could help support your body’s natural production of collagen to keep wrinkles at bay. 7. Bell Peppers Bell peppers are a very rich source of beta carotene, which your body converts into vitamin A, an important antioxidant for your skin. Vitamin A may also help stimulate hair growth while activating sebum production, which helps keep hair healthy. Bell peppers are also high in vitamin C, which helps to promote collagen production. Healthy collagen may reduce the appearance of fine lines and wrinkles, as well as help strengthen your hair strands. A strong antioxidant, vitamin C helps to protect both skin and hair against oxidative stress. Last Thought There are many more beauty foods to explore. Eating these nutritious, whole foods (and drinking plenty of water) can help support healthy skin, hair, and overall beauty! 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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6 Remedies & Tips to Reduce Acid Reflux Naturally
Acid reflux is a common and painful condition that can occur for a variety of reasons. Some people only have occasional reflux issues, while others have medical conditions that may require serious dietary modifications or even a medication. Wondering how to reduce acid reflux? Fortunately for most people, acid reflux can be managed naturally by changing a few of your daily habits. Most people with mild to moderate cases of acid reflux can improve their situation simply by implementing these lifestyle changes. Signs of Acid Reflux How do you know if you have reflux? Here are some of the most common signs: Regurgitation – A feeling that undigested food is coming up into your throat. Burping – This often coincides with regurgitation. It can result from gas or bloating, which can put pressure on the gateway between your stomach and throat. Heartburn – A painful burning sensation in the middle of the chest or upper abdomen. Because it’s acidic, stomach acid can burn when it enters the esophagus. Unpleasant taste – Stomach acid and the contents of your stomach entering your esophagus can leave a bitter taste in your mouth and throat. Irritated throat – Although more common with prolonged reflux episodes, throat irritation is another common occurrence. What Causes Acid Reflux? There are many different causes of reflux. The average individual will experience reflux from time to time. For others, certain life events or medical conditions can cause it or make it worse. These may include, but aren’t limited to: Gastrointestinal (GI) distress Eating acidic, greasy, or spicy foods Stress, anxiousness, or nervousness Being overweight Irregular or irritable bowel Pregnancy The lower esophageal sphincter (LES) is the gateway between your esophagus and stomach. It sits at the bottom of your esophagus and prevents stomach acid and contents from coming up into your esophagus. When some of the above conditions are present, the LES softens or is pushed open by hormonal changes, weight gain, or increased pressure on the sphincter (if you’re overweight or pregnant). This allows stomach contents to backflow into the esophagus, which is commonly referred to as reflux. Counteracting the effects of reflux may depend on your unique situation. The following are some general methods for reducing acid reflux naturally. 6 Tips to Reduce Acid Reflux Naturally 1. Drink Water Before Meals Drinking water with meals dilutes your stomach acid, which makes it easier for it to come up into your esophagus. Small sips are fine, especially if it helps you consume food safely without choking. However, avoiding large amounts of water with meals will give your food enough time to break down without increasing the liquid volume of your stomach’s contents. If you’re prone to reflux, avoid drinking water a half hour before and after meals. But continue to drink water between meals to stay hydrated. 2. Sit Up After Meals It’s important to avoid laying down after meals, especially if you’re having frequent flare-ups. Lying down can cause stomach acid to move up into the throat. Use gravity to your advantage by sitting up so your stomach contents can stay where they’re supposed to. If you frequently eat just before bed, this may be causing your reflux. Especially for pregnant or overweight individuals, filling your stomach before lying down can increase the pressure on your LES, allowing it to open. Stay upright for about two hours after you eat to allow your food time to digest and your stomach time to settle. If you’re still experiencing reflux, some of the natural remedies below may be good to incorporate into your post-dinner routine. Just remember to hold off on the teas for about 30 minutes after you eat. 3. Learn Your Trigger Foods Everyone has different trigger foods. Learning which foods cause greater issues for you can help you manage your reflux. As you eat different foods, make notes to identify patterns and avoid foods that cause reflux. In general: spicy, greasy, and acidic foods (such as tomatoes or pineapple) cause reflux for many people. Since this varies from person to person, it’s recommended to use trial and error so you can limit as few foods as possible from your diet. If you aren’t sure which foods are bothering you, it can be helpful to eliminate common trigger foods altogether for a few weeks, and then slowly add them back into your diet one by one and note which ones bother you. 4. Wear Loose-fitting Clothing Tight clothing can put pressure on your LES, causing reflux. Wear loose-fitting clothing to help relieve this pressure. If you can take a deep breath comfortably in it, you should be good to go. 5. Maintain a Healthy Weight Being overweight can put pressure on the LES. Losing weight can help reduce and relieve acid reflux. If you believe this may be contributing to your reflux issues, talking with your doctor or a registered dietitian about your weight is a great place to start. 6. Be Proactive About Stress Management For many people, their nerves can cause an upset stomach and reflux. If you’re able to anticipate events that may increase your nerves (such as a presentation or meeting with your boss), start taking measures well in advance to practice calming yourself before the event takes place. This will help train your brain and body to respond to the stressor in a way that doesn’t cause the discomfort reflux brings. Calming techniques such as meditation, journaling, affirmations, and talking it out with a friend or loved one are all ways to help you cope so you don’t hold as much tension in your body. Natural Remedies to Soothe Reflux Sometimes, even when you’ve taken steps to avoid having an episode, you get reflux anyway. Here are some natural ways to deal with reflux when it happens. Breathing Techniques Stress can affect your breathing without you even realizing it. The mind-body connection is strong. Pausing to breathe for a minute (or five) can improve your mental state and help relieve stress. Deep breathing can also activate your parasympathetic nervous system, responsible for the “rest and digest” modes. A breathing technique designed to activate this part of your nervous system can help. Peppermint Tea Not only is peppermint tea calming for your stomach, it’s warm and has a cooling effect, which can soothe irritation in your throat. Adding a bit of honey increases the soothing effects of this tea because honey helps retain moisture when your throat feels dry. Ginger Tea Ginger is a common remedy for soothing stomach troubles. However, ginger can be hit or miss for reflux, depending on the person. Ginger is a hot spice, meaning it can generate a feeling of heat in the throat and stomach. While some people may experience relief, others may find that ginger increases the burning sensation caused by reflux. For this reason, ginger may be better as a preventative measure for reflux if you find that it bothers you. You can find ginger tea in most grocery and drug stores, or prepare a batch yourself with this recipe: [wc_box color="secondary" text_align="left" margin_top="" margin_bottom="" class=""] Easy Ginger Tea Recipe Begin by heating six cups of water to a gentle boil. Wash and slice ginger, you need 3 inches of ginger sliced about ⅛ inch thick. Add ginger to nearly boiling water. Allow this to simmer for 8-10 minutes, covered. Remove the saucepan from heat and allow it to cool for 1-2 minutes before serving. Add honey to taste and enjoy! Recipe adapted from Ginger Lemon Turmeric Tea [/wc_box] Bottom Line Mild to moderate acid reflux is common and highly treatable. It’s also preventable by taking a few simple steps. By modifying some daily habits, managing stress, and adding some nourishing foods and herbs to your diet, you can improve this condition. If you experience severe acid reflux, it’s time to call your doctor. This could be a sign of a more serious issue that may require medication to manage. Before taking any supplements, consult with your healthcare provider, especially if you’re taking any prescription medications. These prescriptions may interact with herbs. 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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2 Healthy Fruit Dessert Recipes Made with Nature’s Bounty
While the days are waxing longer and summer awaits, nature is overflowing with delicious fruit! Two of the “Crown Jewel” fruits of the spring season are strawberries and peaches. Full of color, fiber, vitamins, phytonutrients, and minerals, these fruits are both highly nutritious and naturally sweet. They make for perfect healthy spring desserts for the brain and body. About Strawberries Berries are known for their low-sugar, high-antioxidant content and strawberries are no exception. Hydrating, fibrous, and low in carbohydrates, they’re a great go-to for low-carb eating plans. With their luscious color and texture, sweet taste, high vitamin C, and rich mineral (potassium, folates, calcium, and magnesium) and polyphenol content, there’s a lot to love about this fruit. Strawberries’ health benefits are impressive. They help support skin and immune health, and healthy blood sugar levels in the body. Also, they help protect against heart, brain, and cellular health issues. [wc_box color="secondary" text_align="left" margin_top="" margin_bottom="" class=""] Healthy Strawberry Cake Shortcake Recipe Made without refined sugar, refined white flour, cream, or butter, you can enjoy this slight twist on the traditional shortcake dessert without compromising your health! [wc_row] [wc_column size="one-half" position="first"] Ingredients Cake ½ cup almond flour 2 cups organic gluten-free oat flour 3 tablespoons arrowroot powder 2 teaspoons baking powder ½ teaspoon fine salt ¼ cup plain, unsweetened organic soy milk (or your preferred plant-based milk) ½ cup pure maple syrup* ½ cup melted unrefined coconut oil 1 tablespoon pure vanilla extract Strawberry Filling 2 cups sliced, organic strawberries 1 tablespoon pure maple syrup* Whipped Cream 1 can full-fat coconut milk, about 15 ounces 2 teaspoons pure maple syrup* (or to preferred sweetness) [/wc_column] [wc_column size="one-half" position="last"] [/wc_column] [/wc_row] Instructions The night before baking, place your full-fat coconut milk in the refrigerator. Preheat oven to 350° Fahrenheit. Lightly grease two 8” x 4” loaf pans with coconut oil. Add together and mix oat flour, almond flour, arrowroot powder, baking powder, and salt with a whisk in a large bowl. Add soy milk, maple syrup, coconut oil, and vanilla, and whisk again until well combined with no visible clumps. Don’t overmix. Divide the cake batter evenly between the two greased baking pans. Bake for 30 minutes. While the cake bakes, stir together the sliced berries and maple syrup in a bowl and set aside. Open the can of chilled coconut milk. You’ll see a firm creamy, waxy layer on top. Scoop out this solidified coconut cream into a bowl. Stop as soon as you reach the water at the bottom of the can; include only the solid cream. Whisk or beat coconut milk on high speed until it becomes light and fluffy, roughly 3 to 5 minutes. Whisk or beat in 2 teaspoons of maple syrup.* When the cake is finished baking, allow it cool fully. (You don’t want to melt your coconut whipped cream!) When the cakes have cooled, remove them from their pans. Gently spread the coconut whipped cream on top of the first cake and then top with one layer of strawberry slices. Add the second layer of cake on top and repeat with the whipped cream and strawberry slices. Depending on portion size desired, slice cake into 6-8 slices. Add an extra dollop of whipped cream and one whole strawberry on top before serving! *Or use maple-flavored monk fruit syrup as a low-carb sugar alternative. [/wc_box] About Peaches While not quite as low as strawberries, peaches are still considered a low-carb, low-sugar fruit. The peach delivers a decent amount of vitamins A and C, fiber, and an array of other nutrients including vitamins E and K, niacin, folate, iron, choline, potassium, magnesium, phosphorus, manganese, zinc, and copper – as well as polyphenols. Peaches support eye health, immune function, skin health, and healthy blood sugar levels. Its nutrients help protect against brain, heart, and cellular health issues. They are satiating as well, which can be helpful to maintaining a healthy weight – just in time for summer! [wc_box color="secondary" text_align="left" margin_top="" margin_bottom="" class=""] Healthy Peach Cobbler Recipe [wc_row] [wc_column size="one-half" position="first"] Ingredients Peach Filling 4 cups of fresh, organic sliced peaches 3 tablespoons of pure maple syrup* 1 tablespoon tapioca flour 1 tablespoon cinnamon ½ teaspoon ground nutmeg Cobbled Topping 1 cup of organic oat flour ¾ cup of almond flour 2 tablespoons of tapioca flour ¼ cup of salt ¼ cup of melted coconut butter ½ cup of full-fat coconut milk ¼ cup of pure maple syrup* 1 teaspoon vanilla [/wc_column] [wc_column size="one-half" position="last"] [/wc_column] [/wc_row] Instructions Preheat oven to 375° Fahrenheit. Lightly grease an 8- or 9-inch square baking dish with coconut or avocado oil. Place filling ingredients in a large mixing bowl, stirring to evenly coat peaches. Transfer to baking dish. In the same mixing bowl, add oat flour, almond flour, tapioca flour and sea salt. Stir to combine. Add in melted coconut butter, full-fat coconut milk, pure maple syrup* and vanilla. Mix again to form batter. Use a spoon to drop dollops of the batter on top of the peaches, leaving some gaps between dollops and space around the perimeter of the baking dish. Place skillet in the oven and cook for 25-30 minutes, until peaches bubble and topping turns a golden brown. Top with fresh coconut whipped cream (see Whipped Cream in the Strawberry Cake Shortcake recipe above). *Or use maple-flavored monk fruit syrup as a low-carb sugar alternative. [/wc_box] Celebrate Spring & Summer These delicious spring fruits are a gift of nature. 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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5 of the Best Ways to Help Prevent Memory Loss
Do you frequently misplace your keys or phone? Are you forgetting appointments? Do you often wonder why you entered a room? If you answered yes to any of these questions, you may be experiencing memory loss. If your memory problems have become a serious concern, it might be time to seek out professional help. Unfortunately, many healthcare professionals perpetuate a myth about memory loss. Memory Loss Myth When you visit your primary care physician or local neurologist, they’ll typically ask you a few questions, give you some short tests, and order an MRI. Based on your results, these medical professionals will often tell you this myth about memory loss: “Everyone has memory problems with age. It’s normal.” Despite what many healthcare practitioners would have you believe, losing your memory in your 40s, 50s, 60s, 70s, or even 80s isn’t normal. It’s a sign of trouble. Many things can lead to memory loss. Here are just a few… Factors that May Cause Memory Loss Poor Diet According to a recent study published by Royal Society Open Science, consuming the Western-style or standard American diet (SAD) diet for just one week may decrease learning and increase the desire to munch on junk food. For this trial, volunteers spent one week splurging on high-fat foods and sweet treats with high amounts of added sugar. The SAD diet led to worse performance on memory tests and an increased desire to overeat junk food after they’d finished consuming a meal. The researchers suggest that the SAD diet – consisting of high-glycemic foods like waffles and high-fat fare like milkshakes – can rapidly impair function in the region of the brain called the hippocampus. One of the brain’s major memory centers, the hippocampus is also involved in appetite regulation. Dysfunction in this area is associated with memory issues and troubles with appetite control. This study is just the latest to confirm the strong relationship between what you put in your mouth and the moment-by-moment functioning of your brain. Its findings suggest a vicious cycle where eating junk food impairs hippocampal function and appetite control, which leads to craving more junk food, and so on. It helps explain why the SAD diet is contributing to widespread weight problems in America where approximately 70% of the population is overweight, and 40% fall into the obese category. Medications New research in the journal Neurology reveals that taking a certain class of drugs called anticholinergics has been linked to problems with thinking and memory. There are about 100 types of anticholinergics, which are commonly used to treat high blood pressure, overactive bladder, motion sickness, and even the common cold. Unfortunately, anticholinergics aren’t the only medications that have been associated with memory problems. Many commonly used prescription and over-the-counter drugs are linked to memory loss, as well. These include: Anti-anxiety drugs (Xanax, Ativan, Klonopin) Cholesterol-lowering drugs (statins) Antidepressants (Prozac, Celexa, Lexapro) Diabetes drugs (Glucophage, Metformin) Opioid painkillers (Oxycontin, Vicodin) Sleep aids (Ambien, Lunesta) General anesthesia Toxic Exposure Toxic exposures can come from many sources other than medications, most notably self-inflicted “lifestyle” toxins (smoking, including cannabis and vaping; amphetamines; ecstasy and other recreational drugs; and alcohol), pesticides and herbicides in foods, medical treatments such as chemotherapy, and environmental exposures to carbon monoxide or mold. It can be difficult to know if you’re being affected by one of these toxins unless you know specifically what to look for. Toxic exposure can damage the brain and result in decreased neurological function including memory loss, sudden personality changes, and difficulty concentrating. It’s important to realize that toxic exposure and its effects on the internal structure of your brain may trigger both short- and long-term effects. Gum Health A growing body of research has shown that periodontal (gum) problems are a risk factor for serious cognitive and memory issues. Gum challenges are associated with an unhealthy inflammatory balance, which has been linked to an increased risk for long-term memory problems. A study found that people who keep their teeth and gums healthy with regular dental health behaviors may have a lower risk of developing memory issues later in life. Researchers at the University of California followed nearly 5,500 elderly people over an 18-year-period and found that those who reported brushing their teeth less than once a day were up to 65 percent more likely to develop serious memory problems than those who brushed daily. Menopause Researchers from the University of Illinois and Northwestern University in Chicago tested 68 women, ages 44 to 62, who had at least 35 hot flashes per week. Those women who reported struggles with memory, negative emotions, and more troublesome hot flashes were the ones who did the worst on tests that measured memory. Intense menopause can translate to intense memory issues. The menopausal brain can be subjected to enormous hormonal changes, and memory can be a casualty. Such perimenopausal memory loss can be due to decreases in progesterone, which can affect sleep patterns and increase anxiousness. It also can be due to a decrease in DHEA, a precursor hormone to estrogen and testosterone that’s highly protective in the brain, particularly its major learning and memory centers. Healthy memory depends on healthy hormonal balance, and a good endocrinologist may be able to help by prescribing bioidentical hormones. Brain Fitness 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. If you’re looking to improve your brain fitness, here are 5 helpful and fun ways to protect your memory and improve your mental well-being… 5 Ways to Help Prevent Memory Loss 1. 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. No matter your age, mental exercise can have an overall positive effect on your brain. Cognitive skills tend to dip after graduation from school/college and after retirement from work, so don’t stop challenging your brain daily! 2. Physical Activity Physical activity increases blood flow to your whole body, including your brain. Exercise delivers extra oxygen and other nutrients to your brain cells. Walking can help clear your mind, improve your mood, and burn some calories all at the same time. Aerobic activity – sweating for at least 30 minutes 4 to 5 times a week – also can increase BDNF, a “growth factor” that promotes nerve cell maturation and overall brain efficiency. Both blood flow and BDNF are major brain influences to help keep your memory sharp. 3. New Learning Brain researchers have discovered that the “use it or lose it” principle applies to the brain’s trillions of connections (synapses). These tend to increase in number when the brain is being challenged to learn. When the brain stops learning, the synapses can decrease and memory 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, 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! 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. Strong Connections Social connections can significantly affect your brain, mood, memory, and overall well-being. Building and maintaining healthy relationships may help you feel understood and cared for. When you care for others and feel cared for, your brain releases oxytocin, the “bonding” hormone, which can counteract some of the negative effects of stress. The health habits of the people you spend time with can have a dramatic impact on your own health. Surround yourself with people who are happy, upbeat, kind, and who challenge you to be the best version of yourself. Remember This Memory loss isn’t inevitable. If you’re experiencing memory problems, early intervention may be the key to long-term prevention. Now is always the best time to get serious about brain health. One of the best ways to prevent premature memory loss is with proper nutrition, especially using highly purified nutraceutical ingredients that are specifically designed to keep your mind sharp and efficient. Since your memory is what allows you to treasure and revisit the most special moments in your life, be sure to protect and fortify your brain with the nutritional, positive lifestyle, and fitness strategies that can help strengthen it. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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