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Earth Day Observance: Healthy Foods That Help Save the Rainforest
What do tea, coffee, bananas, chocolate, and Brazil nuts have in common? They all have brain health benefits, and they come from the rainforest. In celebration of Earth Day, on April 22, let’s explore how to enjoy these foods and help tropical rainforests at the same time. Why the Rainforest? Of all the ways to help the earth, learning how we can protect the rainforest is among the most critical. Deforestation and degradation of tropical forests account for roughly 10 percent of global greenhouse emissions from human activities. The world’s tropical ecosystems are like carbon sinks, taking carbon out of the atmosphere. When they burn or are destroyed, all that carbon is released. Rainforests also serve as moisture makers, helping to cool the planet and maintain its weather patterns. As they disappear, we will have more drought and food supplies will be affected. We need healthy rainforests for our own survival. Our Part: Ways to Celebrate Earth Day Becoming aware of our consumer choices as they relate to tropical goods and foods, and supporting sustainable practices, is one of the best ways to celebrate Earth Day, every day. Fortunately, a non-profit organization called the Rainforest Alliance has worked with farmers in tropical areas around the world to certify sustainable practices that meet the rigorous criteria set by the organization. If you see the Rainforest Alliance logo (pictured on the right), it means that the item was produced in such a way as to increase carbon storage and avoid tropical deforestation, while providing better conditions and wages for workers. Buying these certified products is one of the simplest ways to help the rainforest, and there are many others. So, let’s get started... 5 Brain Healthy Foods & Drinks That Help Save the Rainforest Tea Green, oolong, and black teas are derived from the leaves of the Camellia sinensis plant grown in the tropics. They are loaded with brain-healthy polyphenols, which are powerful antioxidants that provide a host of health benefits. Green tea, with its lesser caffeine content and greater amount of epigallocatechin-3-gallate (EGCG) and l-theanine, is a particularly brain-healthy choice. EGCG has a calming effect while boosting memory and attention, and l-theanine is found to have a similar effect when consumed in combination with caffeine. These and other polyphenols in tea also have a neuroprotective and neurodegenerative effects. Boost your brain health and help rainforests by purchasing Rainforest Alliance certified teas. They’re available at most grocery stores. Coffee The caffeine in coffee helps to increase alertness, brighten mood, and sharpen concentration. Yet, caffeine can restrict blood flow to the brain, so it’s important to drink it in moderation. And, since it also can interrupt sleep, it’s best to only have caffeine in the morning. That said, coffee is loaded with antioxidants, which may be why coffee consumption is associated with protective effects against neurodegenerative issues and cognitive decline. Look for Rainforest Alliance certified and/or shade-grown coffees. Shade-grown coffee farms have been shown to have much greater biodiversity than sun-grown. Organic and Fair Trade are also great certifications. Bananas Bananas are the perfect, portable snack. They’re delicious, fun to eat, and nutritious. Bananas are a great source of fiber, complex carbohydrates, potassium, antioxidants, and other vitamins and minerals. As a memory boosting food, potassium helps to support recall and learning in healthy individuals. Conversely, memory loss is a common problem in people who are deficient in potassium. Most grocers offer Rainforest Alliance certified bananas. Be sure to look for them! Dark Chocolate Consuming dark chocolate, rich in cocoa flavanols, can increase cerebral blood flow and be effective at sustaining cognitive performance, leading to improvements in attention, processing speed, and memory. And, according to research, chocolate can support a positive mood. Chocolate can be that much sweeter by choosing brands that use shade-grown and/or Rainforest Alliance certified cocoa. Organic and Fair Trade cocoa are also excellent choices. Brazil Nuts Brazil nuts are grown in the Amazon rainforest and are a treasure trove of brain-healthy nutrients. Brazil nuts are one of nature’s richest sources of selenium, which may support brain health by acting as an antioxidant. Some evidence indicates that low levels of selenium are correlated with neurogenerative issues. A polyphenol in Brazil nuts called ellagic acid may have protective and mood-lifting effects on the brain. Brazil nuts are also high in magnesium, a mineral that’s essential to the transmission of signals between the brain and the rest of the body. In one study evaluating older adults with mental impairment, participants showed improved verbal fluency and mental function by eating one Brazil nut a day for six months. What’s especially wonderful about Brazil nuts is that eating them directly benefits the Amazon. Attempts to grow the trees on plantations have largely failed because they’re dependent on a certain type of bee for pollination – these bees only live in forested areas. A robust Brazil nut trade means large areas of the Amazon are left intact and sustainable income goes to local communities. It’s a win for you and win for the rainforest when you eat Brazil nuts! Every Choice Matters We have immense power as consumers, and collectively, our choices can make a huge impact. Just as our food choices make for a healthy brain and body, our consumer choices make for a healthy planet. 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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Simple Tips to Making Healthy Granola at Home + Recipe Included!
Granola Secrets to Power Your Brain, Body and Tastebuds! Did you know that granola was invented by a doctor more than 150 years ago? It’s true. In 1863, Dr. James Caleb Jackson, of a prominent health spa in upstate New York, made a cereal from baked graham flour and named it “granula.” Over a decade later, a similar cereal was developed by another doctor, John Harvey Kellogg. When Kellogg also called his cereal recipe granula, Jackson sued. So Kellogg switched the “u” to an “o,” and there you have it! Granola’s origins will forever be linked to health. Granola resurfaced in the 1960s with its more modern iteration of baked oats, nuts, and dried fruit. However, as big manufacturers began formulating granola, they started adding high amounts of sugar, as well as additives, seriously compromising granola’s natural, healthful qualities. Today, the secret to enjoying granola that tastes delicious and powers your brain and body health is to make it yourself. How to Make Healthy Granola A healthy granola starts with the right ingredients. That means using whole, nutrient-dense grains, nuts, seeds, dried fruit, healthy oils and spices, and unrefined sweeteners. Basic granola ingredients include: One or more whole grains Nuts and seeds Dried fruit Fat/oil Natural sweetener Spices Let’s take a look at the most nutritious and tasty ingredient options. Whole Grains There are loads of whole grain options to use for your granola, but rolled oats reign supreme for a host of reasons. First, they have a wonderful texture when baked. Second, they are a gluten-free treasure trove of macronutrients, vitamins, minerals, fiber, and antioxidants. Oats are loaded with complex carbohydrates, protein, and fiber, making them ideal for breakfast or a quick snack. A mineral-rich marvel, oats are a great source of manganese, phosphorous, magnesium, copper, iron, zinc, and folate. Oats also have an array of B vitamins and antioxidants. Consuming oats helps to promote healthy blood sugar, blood pressure, and cholesterol levels. No wonder they’re the go-to granola grain! Other whole grains, such as spelt, rye wheat, barley or quinoa, or a combination of these with oats, are also good for your brain and body. Nuts and Seeds The nuts and seeds you add to your granola really turn on the brain health factor as they’re loaded with healthy fats, protein, fiber, and antioxidants. Be sure to choose nuts and seeds that are organic and unsalted. Walnuts, almonds, cashews, hazelnuts, and Brazil nuts all make great additions to granola. Walnuts are exceptional when it comes to supporting brain health. They have a significantly high concentration of DHA, a type of omega-3 fatty acid. Some research suggests that DHA may boost your brain’s cognitive performance and help prevent age-related cognitive decline. Seeds add more complexity to your granola, while offering another nutrition-packed punch. Seeds are chock-full of many of the same nutrients you find in nuts…healthy fats, protein, fiber, and antioxidants. Pumpkin seeds, ground flaxseed, chia seeds, sesame seeds, and sunflower seeds are fantastic additions to any granola recipe. Dried Fruits Dried fruits add a delicious sweetness to granola that makes it complete. Raisins, coconut flakes, date pieces, dried apricots, and dried apple are very popular. They’re also loaded with vitamins and minerals. Unsweetened dried berries are full of brain-protective antioxidants. A sour or tangy type of dried fruit adds a nice pop of flavor to counter the sweet. Consider dried cranberries or dried cherries. Whatever dried fruit you decide to use, remember to choose organic, if possible, and with no sugar added. In the case of cranberries, you can find them sweetened with apple juice concentrate. Sweetener Most granola recipes call for a sweetener. Avoid refined white sugar or brown sugar as they have few nutrients and spike blood sugar levels. Unrefined sugars are generally lower on the glycemic index scale – which means they won’t spike your blood sugar like table sugar does. Instead, try using maple syrup, coconut sugar, honey, unsulphured molasses, brown rice syrup, or date sugar. These unrefined sweeteners have nutritive value, antioxidants, and minerals. If you have blood sugar issues or follow a low-sugar diet such as the keto diet, maple-flavored monk fruit is a wonderful option. Fat/Oil Coconut oil is a plant-based saturated fat that’s believed to have many healthy and potentially brain-boosting properties. It also maintains its integrity at high temperatures making it great for baking granola. Other healthy oils that work well in granola include olive oil, walnut oil, or avocado oil. Spice Vanilla, cinnamon, all spice, and cocoa have beneficial properties for health. For example, cinnamon has been linked to improved memory and healthy blood sugar levels in the body. Cocoa flavanols may boost brain cognition. They also make granola incredibly delicious. Though not a spice, dark chocolate (made with low sugar or an unrefined sweetener) can make a granola especially delicious while boosting brain health. Get Ready to Create Now that you have the basic healthy ingredients, you’re ready to make your own granola. Try the recipe below and feel free to swap out ingredients as desired. Most homemade granolas, if stored in an airtight container, will last two weeks. If you wish to make a big batch, you can also freeze the granola for later use. Enjoy! [wc_box color="secondary" text_align="left" margin_top="" margin_bottom="" class=""] Homemade Healthy Granola Recipe [wc_row] [wc_column size="one-half" position="first"] Ingredients 3 cups old-fashioned oats 1 ½ cups (walnuts, pecans, almonds) ½ cup seeds (sunflower and chia) ¼ cup unsweetened shredded coconut 1 tsp vanilla extract ½ tsp salt 1 tsp cinnamon ⅓ cup maple syrup ⅓ cup coconut oil melted ⅓ cup dried cranberries (apple juice sweetened) or dried cherries (unsweetened) [/wc_column] [wc_column size="one-half" position="last"] Instructions Preheat oven to 350 degrees F. Line baking sheet with parchment paper. In a medium-sized bowl, mix oats, nuts, seeds, salt, coconut, cinnamon, vanilla extract, and maple syrup together. Spread out evenly on baking sheet. Bake for 20-22 minutes. Take out of oven and let sit for about 30 minutes until cool. Add dried fruit and break apart pieces into clusters. Eat and/or store. [/wc_column] [/wc_row] [/wc_box] At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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5 Nutritious Foods That Give You More Bang-For-Your-Buck
When it comes to healthy foods, there are a lot of claims out there. There’s a lot of talk about foods referred to as “superfoods,” but it’s important to have an idea of which foods truly offer an exceptionally high amount of nutrition compared to their caloric content. Many people want to increase their intake of important nutrients, especially vitamins and minerals, while not exceeding their caloric needs, which, when done repeatedly over time, can cause problems such as weight gain. Let’s explore some of the best nutrient-dense foods that are all-around beneficial to add to your diet, no matter your health goals. 5 Nutritious Foods That Give You the Best Bang for Your Buck Kale Leafy greens are some of the healthiest foods out there. An overwhelming body of scientific evidence demonstrates the benefits greens have to the heart, kidneys, liver, gut microbiome, intestines, and more. A study published in 2018 found that eating at least ten cups (or 120 grams) of leafy greens per day has the greatest cardiovascular benefit. With heart issues being one of the leading causes of death for both men and women in the United States, prevention is key. Even if you already have heart problems, your heart will still benefit greatly from greens. Kale is rich in calcium, which, in addition to being important for proper bone formation, also helps your nervous system function optimally. It’s also high in vitamin A, which supports healthy skin, eyes, and a robust immune system. Kale also has vitamins C and K. Vitamin C is important for healthy immune system function and collagen formation, which maintains your skin’s elasticity. Vitamin K helps keep bones healthy and is important for helping wounds heal. There are many different varieties of kale, and while their nutrient profiles may differ slightly, choose the one that you like the taste of most. Many people trying kale for the first time like baby kale because it has a milder flavor while offering similar benefits to its fully-grown counterpart. You can typically find curly kale and Tuscan kale in your local supermarket as well. A good way to begin trying kale is to add it into smoothies, soups, or salads. Roasted kale, or kale chips, are a popular way to enjoy this leafy green, too. Chia and Flax Seeds These tiny but mighty nutrition powerhouses pack an incredible amount of nutrients into a miniscule package. They may not look like much, but chia and flax seeds are full of plant-based protein to keep you full longer, fiber to support gut health, and omega-3 fatty acids that are important for heart health and optimal brain function, especially as we age. It’s best to grind your flax seeds just before using them, or you can purchase ground flaxseeds – also called flaxseed meal. These can be added to healthy muffins, oatmeal, or smoothies. Chia Seed Pudding Chia seeds can be made into a pudding by adding two tablespoons of chia seeds to a third of a cup of plant-based milk and letting the mixture set for three hours or overnight. The result is a thick, pudding-like snack. You can add any toppings you like: fresh berries, walnuts, almonds, dark chocolate chips, etc. Dark Chocolate You may be excited to find chocolate on this list, and if so, you aren’t alone. Many chocolate lovers are thrilled to know that chocolate has health benefits. There are two primary health benefits to dark chocolate. The first is flavonols and the second is magnesium. Flavonols may improve brain function and help combat cognitive decline as we age. Many people suffer from memory loss as they age, so adding high-quality dark chocolate to your diet in moderation can be beneficial. One serving of dark chocolate (86% cacao) has 21% of your daily requirement of magnesium. Magnesium is involved in a wide variety of the body’s processes. From nerve function to blood pressure regulation to preventing muscle cramps and promoting more restful sleep, getting enough magnesium is a key factor in preventing many common ailments. Greek Yogurt There's increasing amounts of research about the gut-brain connection and its effects on issues with the brain. Cognitive issues are associated with disruptions to this critical connection between the healthy bacteria in your gut and your brain. Greek yogurt is a good source of probiotics, which may benefit your gut by adding good bacteria that your intestinal tract needs to stay healthy. Although there are conflicting opinions about the benefits probiotics may provide, some studies have demonstrated that probiotics, like those found in yogurt and other fermented foods, can keep your gut and brain happy. The long-term benefit of having a healthy and diverse gut microbiome could be a reduced risk of cognitive problems. Greek yogurt is also a great source of protein. It has much higher amounts than regular yogurt, which is why it’s preferable in this regard. Many people don’t get enough protein at breakfast. Adding Greek yogurt to your morning meal can help you feel more satisfied and prevent you from overeating later in the day. Another great benefit of Greek yogurt is its calcium content. This probably doesn’t come as a surprise since standard yogurt is made from cow’s milk, but it’s still worth mentioning since calcium is involved in much more than giving you strong bones. Calcium also is important for proper function of the nervous system, muscles, hormones, and enzymes. It’s needed for virtually every major bodily process. Try buying plain nonfat Greek yogurt and sweetening it with a bit of honey or stevia. Add fresh fruit, chia or ground flax seeds, and nuts to make a healthy snack or side to your breakfast. Realistic Health Goals Eating healthy can be a daunting task, especially if you’re new to it. When you’re searching for foods that will provide a lot of nutrition, look no further than hearty leafy greens like kale, chia, and flax seeds packed with healthy fats, and Greek yogurt with probiotics. You can even enjoy some dark chocolate, too, and be confident that it’s moving you closer to a healthy lifestyle. Just remember to start implementing changes in a way that’s realistic for you and understand that changing your diet isn’t a linear process. There will be days you check all your “health goal” boxes and days where you’re just doing what you can to get by, and that’s okay! The best way to create a habit that lasts is to anticipate the ebbs and flows that inevitably come with behavior change. Enjoy the benefits of healthy eating! 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 Natural Ways to Get a Better Night's Sleep
Wouldn’t it be nice if you had a mental “off” switch you could flip every time you were ready to go to sleep? Wouldn’t it be nice if you could sleep eight hours straight, without any disruptions? Wouldn’t it be nice if you could get restorative sleep every night? I’m guessing you’d say yes to all these hypothetical questions. Sadly, such idealistic notions rarely apply to reality. The Truth About Sleep According to the Institute of Medicine (US) Committee on Sleep Medicine and Research, as many as 70 million Americans have ongoing sleep problems that interfere with their daily functioning. If you’re one of those who fail to get consistent sleep each night, you might be at risk for a host of physical and mental issues. When you don’t get enough sleep, you may have overall lowered blood flow to your brain, which can disrupt your thinking, memory, and concentration. Also, lack of sleep can weaken your immune system and make you more susceptible to getting a cold, flu, or virus. Getting quality sleep each night can help your brain function at optimal levels, as well as support your overall immunity and wellness. Though minimal required levels of sleep vary, researchers agree that adults should try to get an average of 7 to 9 hours of sleep per night. Sleep Stealers Many factors contribute to millions of people missing out on a good night’s sleep. Here are just a few: Room temperature: Having a bedroom that’s either too hot or too cold may prevent you from getting a good night’s sleep. Light in the bedroom: Light from outside (coming in through blinds/curtains) or inside (from alarm clocks, electronics, power strips, etc.) can simulate daylight and disrupt your internal clock. Excessive noise: A neighbor or roommate’s blaring music, TV, or computer can prevent you from getting peaceful Zzzs. Gadgets by the bed: A computer, TV, or cell phone can keep you from falling asleep since they emit a type of light that can impair the brain’s sleep triggers. Going to bed worried or angry: This can also include obsessive or anxious thoughts and mood issues. Medications: Many medications – including asthma medications, antihistamines, cough medicines, anticonvulsants, stimulants, and SSRIs – can disturb sleep. Caffeine: Too much caffeine from coffee, tea, chocolate, or some caffeinated dietary supplements (especially when consumed later in the day or at night) can disrupt sleep. Alcohol, nicotine, and marijuana: Although these compounds initially induce sleepiness for some people, they can have the reverse effect as they wear off, waking you up after a few hours of sleep. Gastrointestinal problems: Reflux, cramps, and diarrhea can prevent or interrupt sleep. Women’s issues: Pregnancy, PMS, menopause, and perimenopause cause fluctuations in hormone levels that can disrupt the sleep cycle. Men’s issues: Prostate problems can cause frequent trips to the bathroom, which can interrupt your sleep. Snoring: Loud snoring can cause you, your partner, or everyone in the house to lose sleep. Shift work: Nurses, firefighters, security personnel, truck drivers, airline pilots, and many others work at night and sleep by day. These shift workers are especially vulnerable to irregular sleep patterns, which can lead to excessive sleepiness, reduced productivity, irritability, mood problems, and long-term health issues. Jet lag: International travel across time zones wreaks havoc with the body’s natural sleep-wake cycle. Stressful events: The death of a loved one, divorce, a major deadline at work, or an upcoming test can cause temporary sleep loss. These, and other factors, can conspire to steal your sleep. Though there are many things that can rob sleep, there are also many sleep aids that can make a big difference in how well you rest at night. Here are a few things you can do to improve the quality of your sleep. 7 Natural Ways to Get Better Sleep & Improve Your Health 1. Regular Sleep Time Go to bed at the same time each night and wake up at the same time each morning, even on weekends. Instead of taking a nap to make up for lost sleep, power through until bedtime to maintain a regular sleep schedule. 2. Reduce Snoring Sleeping on your back tends to make snoring worse because the tongue slides toward the back of the throat. Sleeping on your side, with a pillow that keeps your head slightly elevated, is usually recommended to reduce snoring. If you share the room with someone who snores, try wearing earplugs. 3. Clear Your Head Before Bed Instead of going to bed worried or angry, try to settle emotional problems before going to sleep. Send a positive text, email, or write down an issue to deal with the next day. Once all matters have been resolved or tabled, forget about them. Clear your mind of stress so you can enter a relaxed state that can lead to peaceful sleep. 4. Get Regular Exercise Physical exercise is one of the most important things you can do to keep your brain healthy. Exercise boosts blood flow to transport nutrients to the brain. It also stimulates the brain to make new cells and tune-up existing cell networks that help the brain self-regulate. However, be careful not to exercise within four hours of the time you go to bed. For some people, vigorous exercise late in the evening generates so much energy it can keep them awake. 5. Don’t Take Naps This is one of the biggest mistakes you can make if you have trouble sleeping. Taking naps when you feel sleepy during the day may disrupt your nighttime sleep cycle. For people who are older, short naps in the middle of the day can be helpful. 6. Use Sound Therapy Instead of being awakened by every noise you hear, try sound therapy. This type of therapy can induce a peaceful mood and help lull you to sleep. Consider soothing nature sounds, wind chimes, or soft music. Slower classical music, or any music that has a slow tempo of 60 to 80 beats per minute, can help promote the onset of sleep. 7. Natural Sleep Support - Sleep Supplements Getting high-quality sleep is essential for optimal brain and body health. If you have healthy habits, such as avoiding caffeine later in the day and getting regular exercise, but still have problems falling asleep, a scientifically formulated and safe dietary supplement that promotes restful sleep may give you the relief you need. Whether you’re too wired, worried, or stressed to sleep, nutritional sleep aids can help improve the quality of your sleep. These are 3 of the best natural ways to get better quality sleep… Restful Sleep Restful Sleep contains the body’s own sleep hormone, melatonin, to get you to sleep and keep you asleep through the night.* It also includes the calming neurotransmitter GABA, as well as the calming mineral magnesium, vitamin B6, and valerian.* This nutritional-herbal combination produces a soothing effect that can help ease you into a peaceful sleep.* These capsules include: Melatonin – melatonin is a hormone naturally produced by the brain to initiate sleep and carry you through your daily sleep/wake cycle.* When taken by mouth, it promotes restful sleep and healthy sleep patterns.* Vitamin B6 – vitamin B6 helps with the production of neurotransmitters (serotonin, dopamine, norepinephrine, and GABA), which need to be balanced for healthy sleep.* Magnesium – sometimes called “the relaxation mineral,” magnesium plays an important role in enhancing GABAs calming actions that allow for sleep; for energy production that helps the brain maintain its internal clock; and with muscle relaxation.* Magnesium helps calm the mind and enhance overall sleep quality.* GABA – GABA is the brain’s major calming neurotransmitter, inducing calm by inhibiting excessive firing of neurons distributed throughout the brain.* Valerian – an herb used traditionally for centuries for its calming and sleep-inducing effects, valerian contains GABA and may also work closely with GABA receptors (molecular sensors) on brain cells to help calm brain activity. It supports deep, restful, quality sleep.* Restful Sleep eases you to sleep and helps you stay asleep all night so you can wake up feeling refreshed in the morning.* Put Me To Sleep Naturally Put Me To Sleep Naturally is based on the most recent nutraceutical research on sleep onset, duration, and quality.* The body’s daily sleep phase is now recognized to be just as important for health as the awake phase.* Sleep is vital for mental and physical performance, as well as overall health and well-being.* This highly effective sleep supplement includes 6 potent ingredients that work in concert to help relax the mind and body in preparation for sleep.* These ingredients have a broad range of neurotransmitter actions in the brain.* They are carefully combined in this supplement to promote recovery from daily stress, calm and relaxation, and fully restful sleep.* Melatonin – recent research suggests greater sleep benefits from taking lower levels of melatonin, as offered in this formulation.* GABA – chemically identical to the GABA neurotransmitter, and proven to enhance brain function when taken by mouth.* L-Theanine – a unique green tea amino acid that works quickly to reinforce GABA’s natural relaxant actions.* Magnesium – reinforce GABA’s calming effects and helps bring on sleep and maintain sleep quality.* Vitamin B6 – vital for the brain’s entire spectrum of functions as well as those needed for quality sleep.* 5-HTP – an important starting molecule for the brain to produce not just serotonin, a regulatory transmitter that enables quality sleep, but also melatonin.* This breakthrough chewable supplement helps bring on deep, sustained, and quality sleep.* Magnesium Chewables Magnesium is a mineral nutrient essential for over 300 enzymes fundamental to every cell, tissue, and organ in the body.* Sadly, due to the Standard American Diet (SAD), magnesium is one of the minerals most people typically don’t get enough of in the foods they eat. Surveys consistently indicate more than half of all Americans aren’t getting sufficient amounts of magnesium from their foods.* Research has established magnesium’s importance for sleep and for supporting our internal clocks.* Magnesium Chewables tablets help your muscles and your mind relax, promote a positive mood, and help you get quality sleep.* These chewable vitamins include: Magnesium – all three magnesium sources (magnesium citrate, magnesium malate, and magnesium glycinate) are pre-activated and ready for use by the brain and other organs.* These magnesium compounds were carefully selected to be well tolerated and safe to take long-term by people of all ages.* Magnesium Chewables are sugar-free and have a delicious citrus flavor. Each tablet provides 150 milligrams of magnesium, more than one-third of your daily requirement. These vegan tablets are free of poorly-absorbed magnesium oxide, dairy, glutens, corn, egg, yeast, or other allergens, with no artificial colorings or flavorings. Sleep Well These 3 supplements provide safe and clinically proven ingredients that can help you cope with stress, fend off negative or fretful thoughts, and get the great night’s sleep your brain – and body – needs.* Try these natural calming tips today to help you sleep well tonight!* At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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How to Be Healthy and Productive While Working from Home
Countless lives have been impacted by recent global events. One of the numerous ramifications of the present health crisis is that a significant portion of our nation’s workforce is now conducting business off-site. Many will find the adjustment to working from home to be disorienting, distracting, and isolating. As with any transition, there are pros and cons. There are also positive and negative ways of dealing with the changes. So, how can you make the most of your new work situation? Here are some practical suggestions for how to navigate the work from home life with helpful tips from several BrainMD staff members: 8 Tips for Working From Home Effectively Establish a Daily Routine Here are some useful tips from our Digital Marketing Specialist, Jenessa B. These should help you establish a daily routine that will increase productivity while you work from home: Wake up early, do a workout/go for a walk, drink tea, get dressed in normal day clothes Begin working in your dedicated workspace (in a quiet area of the house) Use timers on your phone or computer to remind you of meetings and to complete tasks Play your favorite music, nature sounds, or just enjoy the silence Drink lots of water while you work to avoid snacking Stay connected with the other members of your team every day Use the Do Not Disturb feature on your phone to eliminate distractions End your workday at your normal time and walk away until the next morning; don’t let work interfere with family/relax time at night Morning Inspiration There are plenty of early birds in the world and probably an equal number of people who don’t have a coherent thought before noon (or at least until they’ve had a cup of coffee). Either way, if you need some inspiration before facing the challenges of the day, we’ve got you covered… “Watch this video every day before you start work.” – Corey L, Director of Operations (Fair warning, you might need a tissue box handy for this one.) Take a Break If it’s been a while since you’ve gotten up to stretch your legs, take a break. Although it sounds counterintuitive as a time management strategy, research demonstrates that taking a break actually improves focus and efficiency. If you concentrate on a particular task for too long, your cognitive control system can begin to fail. By switching your attention to something else for a brief period, you can return to your original task with renewed focus. “Take breaks in between and use that time to read, meditate, do chores around the house and exercise.” – Christian M, Product Manager Keep Active Depending on how much room you have in your office or cubicle, exercising at work can be a challenge. The good news is, those limitations shouldn’t be a problem when working at home. Here are some home fitness tips from our Digital Marketing Manager, Brian J: “Dedicate a time to just exercise. I have dumbbells by my desk, and I do some curls in between tasks. Then, I do a full workout either at lunch or after I finish for the day. I also go on a daily run.” Dress for Success It’s been suggested that those seeking employment should get up at the same time in the morning and dress the same way they would if they had a job. The same principle holds true for those working from home. When it comes to work, whether on-site or off-site, you should always dress for success. “Change into clothes that make you feel productive, so no sweats or pajamas. And try to model your behavior after how you would in the office.” – Adam S, Marketing Assistant Personal Hygiene Okay, so let’s discuss the delicate issue of personal hygiene. Working from home may make it easier for you to let things slip in this department, especially if you aren’t required to join meetings via video conferencing applications like Zoom or Skype. Grady B, Email Marketing Manager, offers these important reminders on the subject: “Yes, there isn’t anyone to criticize your overall appearance while working from home, but your personal hygiene is still important. Poor personal hygiene habits can lead to some mildly offensive side effects, like body odor and oily skin. Feeling happy with your personal appearance can help boost your overall mood and self-confidence.” Sterile Workplace It’s essential to treat your home office like your business office. That means frequently cleaning your desk and taking out the trash so that things don’t get dusty or pile up. Since anything that comes into the home can affect both your health and livelihood at present, it’s extra important to keep your entire house properly sanitized. One of our graphic designers, Kenn O, shared this video on how to safely bring groceries into your house. Streamline Your Lunchtime If you normally bring your lunch to work, keep up that habit (otherwise, it’s a good idea to start). Preparing your lunch the previous evening will prevent you from wasting a portion of your break on preparation. This will be a precious timesaver if you need to make business calls, set up appointments, pay bills, or just want to kick back with a good book during your lunch break. Or, rather than making lunches one day at a time, set up your entire week’s lunches by doing meal prep over the weekend. Hopefully, these tips will help make your work from home experience more productive and enjoyable. At BrainMD, it’s our sincerest hope that you and yours continue to stay safe and healthy. 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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Top 5 Healthiest Alternative Sweeteners to Sugar
Most Americans consume upwards of 80 grams of sugar each day. This is far above the USDA’s recommended 24 grams for women and 36 grams for men. That’s about 6 teaspoons for women and 9 teaspoons for men. Excessive sugar intake has been associated with an increased risk for many illnesses. Consuming many of your calories via items with lots of sugar will likely leave you feeling less than your best. Most of the added sugars Americans consume come from sugar-sweetened beverages, such as flavored coffees and soft drinks. While there are diet versions of soft drinks that are made with artificial sweeteners, limiting your intake of soft drinks is best as it will create more balance in your diet. Are Some Sweeteners Healthier Than Others? This is a popular question that has been hotly debated in the health and wellness space. With many popular diets requiring their adherents to reduce or eliminate sugar, it has become an important discussion. However, it’s important to understand that sugar is sugar and the body processes carbohydrates that come from different forms of sugar the same way. It’s important to avoid the “health halo” effect, which can happen when we assume that because something can be found in nature, it must be superior to man-made items. However, the body processes honey the same way it does refined white sugar, for example. Another important distinction to make is that sweeteners such as maple syrup, often thought of as healthier for being plant-based, are digested and absorbed the same way that refined sugars are. The only thing that makes natural sweeteners superior to conventional sugars is the number of nutrients they offer that refined sugars don’t. Top 5 Healthy Alternative Sweeteners to Sugar 1. Honey Honey is a natural sweetener that’s easily incorporated into many foods and beverages. It’s easy to substitute for white sugar in baked goods and makes them moist. It has many medicinal properties and has been used for thousands of years across many cultures for healing wounds and preventing infection. The antioxidant, anti-inflammatory, and antibacterial benefits of honey are what sets it apart from refined sugars, but it’s important to note that it isn’t “healthier” in the sense that it’s okay to consume in excess. You still want to practice moderation. There are many different types of honey, but generally speaking, raw honey has been minimally processed and contains a lot more of the beneficial ingredients that make honey healthy. Honey that works for both your budget and health goals is best. 2. Stevia Stevia is a no-calorie sweetener made from the stevia leaf. It’s a favorite among registered dietitians because a little bit goes a long way (it’s 50-350x sweeter than sugar), and some research shows that it may be effective in helping people lose weight more effectively. While earlier studies suggested that stevia had pro-inflammatory effects, recent research has demonstrated that it’s safe and is a great substitute for sugar. It doesn’t increase your blood sugar levels but instead passes through the body. For this reason, consuming too much may cause some people to have upset stomachs or diarrhea. Other potential side effects may include bloating or nausea. Some people also report an unpleasant aftertaste with stevia, so the best thing you can do is try it out and see if you like it. Take special care to read the instructions on the package or container you buy. It should state how much stevia is needed to be equivalent to a teaspoon or other measurement of sugar. Stevia is very potent, and you only need a small amount. 3. Erythritol Erythritol is unlike stevia or honey in that it’s a sugar alcohol. Sugar alcohols are organic compounds derived from sugar that has been either manually altered to resemble both sugar and alcohol molecules or are naturally occurring. Erythritol is a type of sugar alcohol that occurs naturally. It’s created by fermenting the sugars found in cornstarch. They don’t behave like alcohol, which is ethanol. They are a type of carbohydrate that has a lesser effect on blood sugar compared to typical carbs due to the previously described altered structure. Erythritol is popular among those following the ketogenic diet because many people like the flavor and the fact that it doesn’t affect blood sugar. This is what makes it more attractive than regular sugar. Another thing to note with sugar alcohols is that when consumed in excess, they may cause diarrhea in some people. Everyone’s tolerance levels are different, so if you’re switching to erythritol for the first time, start with small amounts and work your way up. 4. Monk Fruit Extract Luo Han Guo, or Monk Fruit, is a fruit native to southern China and the northern region of Thailand. It’s made by collecting the juice of the flesh and drying it into a powder. One study found that monk fruit was effective as a low glycemic index food additive and stimulated insulin production. Both of these factors greatly affect your blood sugar levels, and having high levels of sugar in the blood can damage body tissues over time. That’s why this sweetener is said to be a good alternative to regular sugar, especially for those who need to take special care to ensure their blood sugar levels stay stable. Maintaining blood sugar levels is key to optimal health as it maintains consistent energy levels, focus, and better sleep. 5. Coconut Sugar Coconut sugar comes from the coconut palm tree and is said to be more nutritious. It’s made by dehydrating the sap of the coconut palm tree, and the result is a light brown sugar that looks similar in appearance to raw sugar. A 2017 study found that, unlike regular sugar, coconut sugar is potentially high in antioxidants such as vitamin C, and also contains several B vitamins, potassium, and sodium. As previously discussed, refined sugars are completely devoid of nutrients. This shows that although coconut sugar will have the same effect on blood sugar levels and should be consumed in moderation, it’s “healthier” in the sense that it has nutritional benefits that regular sugar cannot offer. So Long, Sugar Consuming excess sugar in any capacity can be detrimental to your health. Many illnesses have been linked to excessive sugar intake over extended periods of time. Finding alternatives to conventional sugar can be a good way to reduce your added sugar intake and prevent illness. However, the sugar that you opt for should still be consumed in moderation, as alternative sweeteners aren’t without their side effects. It’s a good idea to check with your doctor or a registered dietitian before switching to an alternative sweetener if you have any concerning health conditions. 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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How to Make a Salad You’ll Actually Want to Eat
Often hailed as the epitome of healthy eating, salads are a great way to get more veggies into your diet. Unfortunately, they’re often bland, which doesn’t make them very exciting to eat. What you might not know about salads is there are many ways to make them hearty, filling, and enjoyable – you don’t have to settle for flavorless lettuce drowned in dressing! Here are some healthy ways to spice up your salads by adding more variety and flavor. Core Components of a Healthy Salad To optimize your salads, it’s best to include a variety of flavors and textures. For example, a salad that’s only romaine lettuce and ranch dressing will get boring quickly compared to a salad with romaine, seasoned grilled chicken, shreds of parmesan cheese, crunchy red onions, and tangy olive oil and vinegar dressing. You may think your greens-only salad is healthy because it’s loaded with polyphenols and other healthy nutrients. But to really get the most out of what salads can offer nutritionally, you’ll want some protein and healthy fats in there, too. This will help create a balanced meal to keep you full longer than if you just ate a salad completely made up of lettuce. Healthy Bases for Salads The best salad is the one you’ll enjoy eating and that appeals to your taste buds. Additionally, you’ll get more nutrition out of a salad if you opt for dark leafy greens. A blend of light and dark greens is fine if you aren’t keen on the taste of darker greens. Below are some all-star greens that are nutritious bases for a salad. Spring Mix You can find spring mix salad blends at most supermarkets. Though there are many different blends among various brands, they often contain greens such as green leaf lettuce, radicchio, baby spinach, red romaine, and arugula. This blend has more flavor than lighter lettuces such as romaine, but is still mild in flavor, making it an excellent base that pairs well with white meats, dried fruits, and vegetables like shredded carrots. Spinach and Arugula Spinach and arugula go well together, too. Arugula is known for its “peppery” flavor; it has a slight bite to it that makes it great in salads. Adding a small amount goes a long way, and it doesn’t overpower the mild flavor of spinach. Arugula has folate, magnesium, potassium, and vitamins C and K. Spinach has calcium, iron, and vitamin A. A recent study found that these nutrients may help strengthen the immune system and combat the effects of stress. Massaged Kale Kale is an excellent source of many vitamins and minerals, including, calcium, copper, potassium, and vitamins A, C and K. It also has lots of fiber and can promote healthy digestion. It has a strong flavor, and goes well with milder greens like spinach or romaine. If the flavor of kale is too strong for your preference, you can opt for baby kale instead – the younger kale plant is much milder. One of my favorite ways to enjoy kale is to massage it by hand with avocado, a little fresh lemon juice, and a dash of salt and pepper. It’s so simple and easy, and massaging the kale not only softens the texture, but also takes away some of the bitterness in the leaves. Healthy Toppings for Salad There are endless options when it comes to salad toppings. It’s great to be creative and keep trying new things, otherwise you can get stuck in a rut and give up on salads altogether, which means you’ll miss out on all their health benefits. Here are some unique ideas for healthy salad toppings. Healthy Protein Sources One way to transform your salad from a uninspired dish that leaves you feeling hungry in an hour to a filling and satisfying meal is to add plenty of protein. Protein helps you feel full longer and is important for healthy skin, hair, and many of the body’s processes. Roasted chickpeas Baked or grilled chicken Hemp hearts Boiled eggs Tuna Quinoa Lentils Shrimp Black beans, kidney beans Healthy Fruit Options Fruits are often left off salads, but they’re one of the ways you can make salads more interesting. Combining sweet or tart fruits with savory items in salads can create dynamic, rich flavors that will make you look forward to eating your salad. Dried fruit: dried cherries, cranberries, or apricots are a good source of fiber and can add some sweetness and texture to your salad. Make sure to opt for dried fruits that don’t have sugar added – the USDA recommends limiting sugar to less than 10% of your total daily caloric intake. Fresh strawberries, blackberries, or blueberries: these are full of antioxidants that help your body combat the effects of stress. They pair well with feta cheese and spinach. Healthy Fats Fats add flavor, and most of the options below also have additional protein, vitamins, and minerals. Adding protein and healthy fats to your leafy greens will make it a meal that’s more satisfying and keeps you full throughout the afternoon or evening. Avocado Olive oil (paired with vinegar as dressing) Nuts (walnuts, almonds, cashews) Seeds (sunflower seeds, pumpkin seeds) Healthy Veggies Vegetables can add color, fiber, vitamins, and minerals to your salad. They also enhance the flavor profile of your salad. With so many different veggies to choose from, you can ensure that your salad always has new and fresh flavors. Carrots (shredded or sliced) Broccoli Red or white onion Cucumbers Bell peppers, banana peppers Brussels sprouts Sliced radishes Mushrooms Olives Healthy Dairy Options Dairy can be a great way to add more protein, calcium, and flavor to salads. Most salads that have dairy offer it in the form of cheese. Adding small amounts of cheese can make salad even more delicious. Try these cheese options: Feta cheese Parmesan cheese Blue cheese Goat cheese Parmigiano Reggiano Recipes to Get You Started Now that you know how to construct a healthy salad and some ways to change things up, here are some recipes to help you start making amazing salads: Greek Salad Massaged Kale Salad with Roasted Chickpeas Healthy Taco Salad Quinoa Salad Mediterranean Lentil Salad Vegan Cobb Salad Final Thoughts As you can see, there are many ways to spruce up your greens, and eating salads doesn’t have to be boring or mundane. With a little creativity, you can build salads that please the palate and help you look forward to eating your veggies. Any time you start a new habit, remember that it’s okay to take one step at a time. It can be overwhelming to make too many changes all at once, so try adding one or two new items to your salads, or simply switch out your greens for starters. Happy salad making! 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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Short-term vs Long-term Memory: Here Are the Best Ways to Train Your Brain
Memory is one of the most important aspects of life. Memory houses your joys, pains, hopes, and life experiences. It helps you recall important events and can also provide a sense of purpose that gives your life meaning. When your memory is weakened or impaired, it can rob you of your ability to make good decisions and cause you to become disconnected from those you love. Memory problems can limit your success at work, steal your independence, and make you vulnerable to those who seek to take advantage of you. How Memories Are Made Though the biology of memory is complex, the more you know about it, the better you’ll understand how you can improve it. When linked with emotions, your senses – taste, sight, touch, smell, and hearing – are the raw ingredients for making memories. Your brain processes your experiences to form memories, either by consciously focusing on something (like studying) or subconsciously creating associations (like attaching emotional significance to new information, like your first kiss). With each new situation, your brain forms new connections and its wiring can change – an ability known as neuroplasticity. Here are 3 ways memories are made: Encoding – This process occurs when your brain attaches meaning to experiences or determines why something happened. Studies show that we remember things better and retain them longer when we associate them with a purpose. Storage – Research suggests that the brain doesn’t store memories in complete, exact recollections that it can simply retrieve. Rather, memories are stored in small bits scattered in different areas of the brain. The hippocampus is a critical gateway to long-term storage for memories. If the hippocampus is damaged, you may have trouble recalling details and events from the past. Recall – During this stage, your brain reconstructs the memory from smaller stored pieces. When you remember something, it isn’t an exact replay of the experience. It’s more of a creative reimagining, like when someone exaggerates about the time they caught a 10-foot catfish. Memories can change over time. When your brain recalls a memory, it stimulates nerve pathways that were created when the memory was formed. Continuously working your memory strengthens it over time. Forming memories requires an intricate dance between networks of nerve cells and the variety of neurotransmitters they make, especially glutamate and acetylcholine. Studies indicate acetylcholine activity can be lower in older people and such decline may be linked to memory challenges. Types of Memory Now that we’ve seen how memories are made, here are 5 types of memories. Sensory Memory – less than 1 second (most are lost since they aren’t encoded) Short-term Memory – less than 1 minute (such as a phone number) Working Memory – seconds to hours (like cramming for an exam) Long-term Memory – hours to months Long-lasting Memory – months to a lifetime Of course, the most well-known of the 5 types are short-term and long-term memory. Short-term vs Long-term Memory: Effective Ways to Train Your Brain Short-term Memory Also known as active or primary memory, short-term memory relates to what we’re thinking about at a specific moment. Though often used interchangeably, short-term memory is different than working memory. While short-term memory temporarily stores information in memory, working memory manipulates and prioritizes information, some of which can subsequently become long-term memory. It’s estimated that information is kept in short-term memory only for about 30 to 60 seconds. Also, it’s believed that we can store between 4 to 9 items in short-term memory. Short-term memory storage is also prone to interference, especially if you’re in an environment where music or a TV is blaring in the background, or people are speaking within earshot. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Short-term Memory Tips: It’s possible to hold on to short-term memories a little longer by saying the information (such as a license plate number or phone number) aloud or mentally repeating it. Also, try breaking down the numbers, letters, or words into smaller units or bites, which should help you remember it better, at least in the short-term. [/wc_box] Long-term Memory Most memory experts believe that memories must pass through short-term memory processing before reaching long-term storage. When you retrieve information, by bringing a memory into your conscious mind, you’re accessing long-term information. How quickly or accurately a person recalls the selected information may cause them to believe they have a “good” or “bad” memory. In reality, there may be a number of things that influence how well you retrieve information. Perhaps you didn’t encode it properly in the first place because you were distracted at the time. Or, if you just remembered something that you tried to recall earlier in the day, it might be a sign that there’s a conflict between the encoding and retrieving stages. Though getting older is commonly associated with a negative impact on memory, there are things you can do to slow down brain aging. These include many exercises that can help keep your memory sharp over the long-term. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Long-term Memory Tips: If you’ve recently forgotten where you left your keys or glasses, one of three things may have occurred: 1. You may not have registered where you put them down, 2. You may not have retained what you registered, and 3. You may not be able to accurately retrieve the memory. To remember where you placed an object, ensure that these three stages of the memory process are working properly. Using certain aids, like mnemonics, are a great way to improve your ability to remember things. For example, 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. [/wc_box] If you’re having challenges with your short-term or long-term memory, or if you just want to make sure your memory stays sharp over the long haul, here are some energizing exercises that can help improve your brain… Some of the Best Memory-Boosting Exercises for 5 Regions of Your Brain The best mental exercises involve acquiring new knowledge and doing things you haven’t done before. Even if your routine activities are fairly complicated, such as teaching a college course, reading medical/dental scans, or fixing a crashed computer network, they won’t help your brain as much as learning something new. Whenever the brain does something over and over, it learns how to do it with less and less energy. New learning, such as memorizing zip codes or learning a new game, helps establish new connections, which can help maintain and improve the function of different areas of the brain. The parts of your brain you use will grow and the parts you don’t use may atrophy over time. That’s instructive about how to exercise your brain. Just doing crossword puzzles or sudoku won’t give you the full possible benefits. That’s like going to the gym and leaving after doing right bicep curls. Here are some effective ways to train your brain by each region: Prefrontal Cortex (PFC) Exercises Language games, such as Scrabble (try to memorize as many words in the Scrabble dictionary as possible), Boggle, and Words with Friends Crossword puzzles Strategy games, such as chess and Risk Tetris (which also works the parietal and occipital lobes) can help decrease cravings for drugs (alcohol, nicotine, caffeine), food and drink, and activities (sex, exercise, gaming) after just three minutes Prayer and meditation may improve focus, executive function, judgment, and impulse control, which can result in more thoughtful and moral decisions Weight training and aerobic activity, when combined, these exercises can increase executive function – which encompasses complex thought processes such as reasoning, planning, problem-solving, and multitasking – in people with serious memory issues Temporal Lobe Exercises 3D video games, such as Super Mario 3D World (but not Angry Birds and other 2D games) lead to enhanced hippocampal function, which can strengthen a player’s learning and memory Intensive learning, such as reading medical or law school texts, has been shown to increase hippocampal size after just 14 weeks Memorization of poetry and prose increases hippocampal size Memory and mnemonic training Learning to play new musical instruments strengthens the PFC, parietal lobes, and cerebellum Physical exercise also increases the hippocampus, so learn a new sport as you’re exercising for even greater benefit Parietal Lobe Exercises Math games like sudoku Juggling, which also involves the PFC, temporal lobes (hippocampus), occipital lobes, and cerebellum Golf, 40 hours of training increases gray matter in the parietal and occipital lobes Dance Learning to read and play music Map reading (without GPS assistance) Basal Ganglia Exercises Balancing Synchronizing arm and leg movements Manipulating props like ropes and balls Cerebellum Exercises Coordination games like table tennis (which also involves the PFC), dancing (and learning new dance steps), yoga, and tai chi Basketball Make Memory a Priority Regardless of your age, mental exercise has an overall positive effect on your brain. One of the keys to aging well is to continually engage in new learning. Like a muscle – the more you use your brain, the stronger it gets. Whenever you learn something, new neural connections are created. On the other hand, when you stop learning, your brain starts fading. Cognitive performance can start to suffer when the internal connections in your brain begin to break apart. Research shows that you can significantly improve your brain health in just 15 minutes a day. Try devoting 15 minutes a day to a new hobby or activity like painting or playing a musical instrument. Or, learn a new subject or language. Einstein once said that people who spend 15 minutes a day learning something new will become an expert within a year, so select one of the above exercises and start improving your short- and long-term memory today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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What Are Prebiotics & How to Get More of Them In Your Diet
Over the last decade, probiotic supplements and certain fermented probiotic foods – like yogurt, kefir, kombucha, sauerkraut, and kimchi – have become wildly popular due to the health benefits that come from supporting a healthy gut microbiome. That’s good news. Our gut health can suffer due to factors such as stress, antibiotic use, and poor diet, all of which can reduce the population of good bacteria in the gut, causing bacterial imbalances and other negative effects. Probiotics offer one way to help restore the gut’s microbial balance, but there’s another. Enter prebiotics. What Are Prebiotics? Prebiotics are carbohydrates, often dietary fibers, that help feed the beneficial bacteria in your gut. So, rather than restocking the gut with good bacteria, prebiotics feed the good bugs already present in your gut and help them flourish. Science defines a prebiotic as “a substrate that is selectively utilized by host microorganisms conferring a health benefit.” Usually, a substrate is a soluble fiber. Dietary Fibers Dietary fibers can be split into two categories: soluble fiber, which is fermented by gut bacteria, and insoluble fiber, which isn’t fermentable and acts as roughage. While all prebiotics are soluble fiber, not all soluble fibers are prebiotics because they aren’t all metabolized by beneficial gut microbes. Most of the research conducted so far focuses on prebiotics that influence the most prevalent gut microorganisms (namely well studied probiotics like Lactobacillus helveticus Strain R0052 and Bifidobacterium longum Strain R0175). These prebiotics are classified as fructooligosaccharides (FOS), galactooligosaccharides (GOS) and inulin (a type of FOS). How Prebiotics Work Research on prebiotics is both new and very promising, showing a host of benefits. Here’s what we know so far. Your good gut bacteria turns prebiotic fiber into a short-chain fatty acid called butyrate, which promotes colon health and supports the health of the epithelial defense barrier. In fact, studies suggest that butyrate production in the colon cannot be maintained without adequate intakes of prebiotic fiber. Research also suggests that prebiotics may help digestion; enhance the bioavailability and uptake of minerals such as calcium, magnesium, and potentially iron; support cardiovascular health; and promote satiety and healthy blood sugar levels, as well as support immune health. Best Prebiotic Foods, Supplements and More Prebiotic supplements are growing in popularity. Prebiotics are now being added to everything from energy bars, to beverages, to baked goods. Many medical professionals believe you can get all the prebiotics you need from a healthy diet. 12 Prebiotic-Rich Foods to Help Boost Your Gut Health 1. Seaweed It’s estimated that 25 – 75% of seaweed’s dry weight is comprised of fiber. The sugars (sulfated polysaccharides) in seaweed have been shown to increase the growth of beneficial gut bacteria. Additionally, they can increase the production of short-chain fatty acids, which are needed to support and nourish the cells lining your gut. 2. Apples You know what they say about an apple a day. The pectin in apples accounts for approximately 50% of its total fiber content. Pectin increases butyrate, the short-chain fatty acid that promotes the health of the colon. 3. Chicory Root Chicory root has a wonderful coffee-like flavor. Roughly 47% of its fiber comes from the prebiotic inulin. Inulin nourishes gut bacteria and supports healthy digestion. 4. Dandelion Greens Dandelion greens are delicious in salads. High in fiber, they’re a rich source of inulin, which helps with elimination and boosts friendly bacteria in the gut. 5. Jerusalem Artichoke The Jerusalem artichoke’s fiber has a high inulin content making it even better than chicory root in boosting the colon’s friendly bacteria. It also helps to promote immune health. 6. Garlic Here’s another reason to love garlic…its fiber content contains both inulin and FOS. Garlic acts as a prebiotic by promoting the growth of bifidobacteria in the gut. As an added bonus, it stops unhealthy bacteria from growing. 7. Onions Onions are easy to work into the diet – you can add them to just about any dish. Similar to garlic, its fiber has inulin and FOS. 8. Leeks Super delicious in soups, leeks contain up to 16% inulin fiber, which makes your gut bacteria happy and helps with digestion. 9. Asparagus Asparagus is a delicious vegetable by itself or in a soup. It’s also another great source of prebiotics. The inulin content can be around 2-3 grams per 3.5-oz serving. 10. Bananas This popular fruit is rich in vitamins, minerals, and fiber. The fiber contains small amounts of inulin. Also, unripe bananas are high in resistant starch that has prebiotic effects. 11. Barley Barley is a wonderful cereal grain rich in beta-glucans. Beta-glucans are a prebiotic fiber that promotes the growth of friendly bacteria in the digestive tract. This fiber may help promote healthy blood sugar levels too. 12. Oats Oats are extremely versatile. You can enjoy them as a hot cereal in the morning or make oat flour and use them in baked goods. They contain high amounts of beta-glucan fiber and some resistant starch. Beta-glucans also support healthy cholesterol and blood sugar levels, which can slow digestion and help to control appetite. Final Thought To ensure your gut is healthy and happy, keep taking probiotics. Science shows they’re beneficial to your health. But they’ll be more effective if you feed them well with these prebiotic foods! 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 Talk to Your Teen About Mental Health
Having a conversation with your teen about mental health can be a touchy subject. Since stigma exists around mental health issues, your teen may have shameful or defensive feelings at the mere mention of the topic. Don’t let that deter you. Even though a host of social and physiological factors may put them at risk for mental health problems, the average teen knows very little about taking care of their mental health. The National Alliance of Mental Illness reports that 1 in 5 teens live with a mental health condition, and less than half of those receive the support they need. While mood problems are common in teens, they also can suffer from eating, personality, substance abuse, and psychological issues. By talking to your teen about mental health, you can help them identify their challenges and increase the likelihood of them getting the help they need. For teens with mental or emotional struggles, your conversation might encourage them to reach out for help. With insights from multiple mental health experts, here are some suggestions for how to talk to your teen about the importance of mental health. 7 Practical Tips on How to Talk to Your Teen About Mental Health Find the Right Time and Place This is key. It’s best to give yourself ample time and possibly an activity to do when you discuss mental health with your teen. They might feel more comfortable if you’re doing something where you don’t have to maintain direct eye contact. An activity, such as baking or throwing a ball, can help take the pressure off. Link Mental Health to Physical Health Help take the stigma out of mental health by explaining that it’s akin to physical health and that people of all ages need to be aware of and take care of their mental health. Explain the benefits of good mental health by noting how it’s important for coping with stress, feeling good about yourself, and succeeding in life. You might also mention that mental health varies, depending on circumstances or the season of life, and may require them to seek out help at different times. If a mental health issue is confirmed, let them know it’s nothing to be ashamed of and that there are treatment options available to help with their situation. Bad Days Happen Your teen may not know the difference between a more serious mental issue and simply having a bad day or week. Help them understand that feeling low, stressed, or anxious about conflict, disappointment, loss, or other upsetting situations is completely normal. Let them know that such feelings should match the situation and should resolve as things improve. Warning Signs of Mental Health Issues Make your teen aware of the warning signs of mental health concerns (listed below). Having even one of these signs may be an indication that they need to speak up and reach out to an adult they trust for help; whether that’s you, a doctor, caregiver, counselor, teacher, or another trusted relative or family friend. Remind them that asking for help is a sign of strength, not weakness. 10 Common Warning Signs of Mental Health Concerns for Teens Feeling sad or withdrawn for more than two weeks Seriously trying to harm or kill oneself or making plans to do so Severe out-of-control, risk-taking behaviors Sudden overwhelming fear for no reason Not eating, throwing up, or using laxatives to lose weight; significant weight loss or weight gain Seeing, hearing, or believing things that aren’t real Repeatedly using drugs or alcohol Drastic changes in mood, behavior, personality, or sleeping habits Extreme difficulty in concentrating or staying still Intense worries or fears that get in the way of daily activities Highlight the Danger of Stereotypes Remind your teen that mental problems aren’t always shown realistically or respectfully on social media, in movies/TV, or even in the news. As with any health struggle or disability, people with mental issues deserve to be treated with dignity and respect. A mental problem isn’t a moral failing. Listen Talking to your teen about mental health concerns might help them open up and share. Experts almost universally agree that the best thing you can do is simply listen to your teen. Don’t give advice. Don’t judge. And don’t compare, dismiss, or minimize their feelings. Also, it’s important not to react emotionally. If there are moments of silence, that’s okay. This will encourage your teen to continue talking. Say things like “tell me more.” Be curious. Ask, “What can I do to help you right now?” Experts remind parents that teens know a lot about themselves. It’s presumptuous of parents to think they know better. When you listen, they may feel relieved and less alone. Discuss Brain Healthy Habits Don’t forget to talk about brain care. After all, good mental health is a byproduct of a healthy brain! Talk to your teen about the many things that can support their brain health, like: Protecting the brain from injury Getting adequate sleep (about 7 to 9 hours each night) Participating in brain healthy sports Eating brain healthy foods Drinking plenty of water Making time for relaxation and recreation Taking brain-boosting supplements What you model for your teen is far more powerful than what you tell them. Live a brain-healthy lifestyle and take care of your own physical and mental health so you can make mental health a priority for your entire family! 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 Immune-Boosting Foods & How to Incorporate Them in Your Diet
When you think of the best foods to boost your immune system, you may think of foods that are high in vitamin C. While it’s true that an adequate daily intake of vitamin C can support your body’s immune response, there are other nutrients you should consider as well. It’s important to strengthen your immune system by helping it respond to the illnesses and pathogens it may encounter. Striking the right balance with your immune response may be a key to your long-term health. Proper nutrition can provide your body with many of the components it needs to prevent and fight illness. Let’s take a look at some immune-boosting foods and how to add them to your daily meals. 6 Immune-Boosting Foods and How to Work Them into Your Diet 1. Salmon Salmon is a fatty fish that’s high in omega-3 fatty acids. Omega-3’s have been shown to reduce an unhealthy inflammatory response in the body, which is important for maintaining a strong immunity. They also have anti-viral effects that can help reduce the rate of reproduction of the influenza virus. Salmon is also rich in vitamin E, a powerful antioxidant that protects the body from potentially harmful free radicals. Free radicals are unstable molecules that can damage cells and tissues as they travel throughout the body. They can enter the body through UV light from the sun and pollutants in the air, but the body also produces them. Wild-caught salmon is thought to be superior to farm-raised salmon. Some believe it has a slightly higher nutrition profile and fewer contaminants. Consuming wild-caught salmon can help you reap immune-supporting benefits. 2. Kale Kale is often called a “superfood” because it has a variety of vitamins and minerals. As far as immunity is concerned, kale is a great source of the antioxidant vitamin C. Similar to vitamin E, vitamin C can neutralize free radicals and prevent the damage they can cause to body tissues. The body may not function optimally when exposed to free radicals. This doesn’t necessarily mean you’ll feel ill, but the body can’t effectively fight illness when it’s in a less-than-optimal state. Incorporating kale into smoothies, salads, or soups can help keep your body in tip-top shape! 3. Almonds Almonds are a great snack and can be added to salads or oatmeal. Almonds are packed with vitamin E, so they help reduce unhealthy inflammatory response and protect body tissues. Almond butter can be used as a nutritious spread or fruit and veggie dip. Almond milk has some vitamin E too, and is another way to get almonds into your diet. You may enjoy flavored or chocolate-covered almonds. Though these may taste great, they can be loaded with unhealthy ingredients. Choose almonds that have minimal salt or sugar added to them to get the most benefit – plain almonds are best. 4. Avocado Avocados are an excellent source of vitamins C and E. They’re easy to incorporate into any meal or can be eaten as a snack. They can be added to salads, sandwiches, smoothies, and soups to deliver creaminess and a richer flavor. Avocados have healthy fats that increase the absorption of fat-soluble vitamins like D, E, and K. Avocados are also high in vitamin A, which can act like an antioxidant when it’s in the form of beta-carotene, or lutein and zeaxanthin. As mentioned earlier, antioxidants are incredibly important for helping the body optimize its immune response. 5. Chia and Flax Seeds Chia and flax seeds have become popular in recent years. They are small, but full of protein, fiber, and healthy omega-3s. Omega-3s have been shown to be effective in supporting a robust immune system by helping to prevent upper respiratory illnesses and reducing an unhealthy inflammatory response in the body. Getting enough fiber is important for a healthy gut. Bacteria that live in your gut (and help make up your immune system) can consume fiber, and this helps them multiply. Having enough good bacteria in your gut is linked to a stronger immune system. Ground flax seeds are ideal because their nutrients are well absorbed. Freshly ground flax seeds are even better if you have the time to pulse them a few times in your coffee grinder. Chia or ground flax seeds can be added to smoothies, oatmeal, granola, or salads. 6. Spinach Spinach has vitamin C and a small amount of zinc. A deficiency of both vitamin C and zinc has been linked to a suppressed immune response, which may prolong the recovery process for those with a cold or flu. Spinach is also a good source of fiber, so it feeds your good gut bacteria. This leafy green can be added to soups, stews, scrambled eggs, smoothies, juices, sandwiches, wraps, and salads. Final Thoughts Nutrition is a key factor in supporting your immune system. Optimizing your nutrient intake, by adding plenty of fruits and veggies, can provide your body with the tools it needs to fight illness more effectively. There are many creative ways to include these foods in your diet. It’s best to start with simple swaps to make the change more sustainable, such as adding avocado slices to your sandwich or kale to your morning smoothie. Remember, nothing happens overnight. The best thing you can do is start where you are with what you have and know that it can take several months to solidify major changes to your eating pattern. Give yourself plenty of grace and make sure to incorporate these immune-boosting foods into your diet. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Here's How to Make Healthy & Hearty Soups (Recipes Included!)
A homemade soup’s simmering spices can fill your home with comforting aromas. A soup’s natural heartiness also can fill your body with warmth and nourishment. Soup is good for the mind, body, and spirit. It also can provide an incredibly healthy meal. Research has shown that soup eaters may get high intakes of fiber, vitamin A, magnesium, iron, and potassium. They also may get more vegetables (especially dark greens and legumes) than those who don’t eat soup. Let’s learn more about the brain-healthy, nutrient-rich vegetables, legumes, meats, fats, and grains, as well as health-promoting herbs, that you can use to make healthy soups! Here are some tips on how to make healthy soups at home: How to Make Healthy Soups at Home Healthy Base When making a brain-healthy soup, it’s a good idea to bypass recipes that call for heavy cream, milk, cheese, and butter (or, if you must, use them sparingly). Instead, choose clean and healthy, plant-based milks (coconut, soy, almond, etc.) and oils such as organic virgin olive oil, avocado, or coconut oil. These plant-based milks and fats offer brain-benefitting nutrients. For example, consuming olive oil has natural anti-inflammatory benefits and have been shown to help improve memory. Don’t use bouillon cubes, which are loaded with MSG. Also, don’t use high-sodium beef or chicken stock. Instead, try an organic tomato base, vegetable broth, or low-sodium beef or chicken stock. A tomato base is a great choice because lycopene, a powerful antioxidant found in tomatoes, is believed to have neuroprotective properties. Go Green Whatever soup you choose, add a nutritional boost of dark leafy greens and vegetables (spinach, kale, broccoli, cabbage) to it. These veggies have high vitamin and mineral content, plus antioxidants. They’re good sources of nitrates too, which, when consumed, help to relax blood vessels and allow for greater blood flow. Asparagus is a go-to soup veggie for a reason. One of the richest vegetable sources of folate, asparagus provides great brain nutrition. Studies show that people with lower levels of folate are more likely to experience low mood and may have cognitive decline. The truth is, most vegetables make great, nutrition-packed additions to soup. Experiment and discover which veggies you like best! Choose Lean Many people enjoy a hearty chicken soup, cioppino, or beef barley soup. High protein and nutrient-rich poultry, meat, and fish are true fuel for the brain, as your brain needs a steady supply of protein. Specifically, lean protein – chicken, turkey, beef, fish, and lamb – provides essential amino acids, which are precursors for neurotransmitters (such as dopamine and serotonin) that play an important role in mental health. Be sure to choose hormone-free, antibiotic-free, free-range, and grass-fed animal proteins. Add Beans Beans (also called legumes and pulses) are perfect for soup, and provide ideal nutrition for your brain. Interestingly, the word “pulse” stems from the Latin word puls, meaning seeds that can be made into a thick soup. Legumes are naturally low in fat and cholesterol, as well as high in fiber and protein and are good sources of iron, magnesium, and folate – essential vitamins and minerals needed for a number of bodily functions. They’re also associated with increased blood flow throughout the body, which is excellent for optimal brain function. Perhaps that’s why The Dietary Guidelines for Americans recommends adults consume 3 cups of beans per week (about a ½ cup serving a day). Lentils and split peas are delicious soup staples. Other popular beans for soup include pinto, kidney, mung, fava, cannellini, adzuki, black-eyed peas, and black beans. Again, mix and match and have fun creating a variety of bean soups. Hearty Grains Whole grains (wild/brown rice, barley, quinoa, buckwheat, millet, amaranth) and complex carbohydrates (sweet potatoes) are highly nutritious, satiating ingredients. They provide wonderful texture and heartiness to soups. By adding whole grains, you’ll be giving your soup a dose of fiber, B vitamins, vitamin E, iron, copper, zinc, magnesium, antioxidants, and phytochemicals. They deliver steady energy to the body. Sweet potatoes offer quick energy and are packed with nutrients. Sweet potatoes can give you a dose of vitamin A as well as anthocyanins, which may help improve brain function and offer neuroprotective effects. Nice Spice Fresh herbs and spices add a powerful health boost, as well as unique flavor, that can bring your soup’s ingredients together. Cayenne pepper (and most peppers) increase blood flow, as does garlic, which is great for brain function. There are a host of spices with anti-inflammatory benefits that are associated with improved memory including curcumin, mint, ginger, sage, rosemary, and thyme. Basil, oregano, and parsley are loaded with brain-healthy polyphenols. Cilantro appears to have neuroprotective properties as well. These herbs add wonderful flavor when chopped fresh and sprinkled on top of a piping hot soup. So, spice it up! Super Healthy Soup Recipes to Try Today Below, you’ll find two delicious, brain-healthy soup recipes to get you started. Consider making a big pot of goodness on the weekends to enjoy throughout the week, or to freeze for a quick, healthy meal at another time. Bon appétit! Brain-Healthy Black Bean Soup Ingredients 2 tbsp extra virgin olive oil 2 medium yellow onions, roughly chopped 4 large garlic cloves, crushed and peeled 2 carrots, peeled and roughly chopped 2 (15-ounce) cans black beans, drained and rinsed 4 cups low-sodium chicken broth (or vegetable broth for vegetarian option) 3/4 tsp oregano 1 tsp ground coriander 1-3/4 tsp ground cumin 1/8 tsp cayenne pepper Scant 1/2 tsp salt 1 tbsp fresh lime juice 1/3 cup sour cream (or soy-based sour cream alternative) Handful chopped fresh cilantro Directions Heat the olive oil over medium heat in a large soup pan. Add onions, garlic cloves, and carrots and cook until onions are soft and translucent (about 7-8 minutes). Do not brown. Add black beans, chicken broth, oregano, coriander, cumin, cayenne pepper, and salt and bring to a boil. Reduce heat, cover, and simmer gently for around 15 min. Purée soup using a hand-held immersion blender until very smooth and creamy. (Alternatively, you can use a standard blender to purée the soup in batches.) Stir in lime juice and season with salt and pepper to taste. Ladle the soup into bowls and top each bowl with a dollop of sour cream and freshly chopped cilantro. Vegan Asparagus Soup Ingredients 2 tbsp virgin olive oil, or virgin coconut oil 1 medium onion, diced 4 cloves garlic, roughly chopped ½ cup old fashioned rolled oats 2 bunches of asparagus, about 2 pounds, woody ends trimmed, and stalks cut into 1-inch pieces 2 cups chicken or vegetable stock 2 cups water 1 large piece of lemon peel, about 2 inches 2 tsp sea salt Freshly ground black pepper to taste Directions In a medium saucepan, heat the olive oil. Add the onion and sauté over medium heat until tender, about 7-8 min. Add the garlic and cook for 2 more min, stirring frequently. Add the remaining ingredients to pot. Bring soup to boil and lower to a simmer. Cover pot and cook 10-15 min until asparagus is very tender. Turn off heat and remove the lemon peel. Purée the soup until smooth, either directly in the pot with an immersion blender or in batches in a blender (keep the lid open a crack.) Garnish with steamed asparagus tips and/or chopped chives. 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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