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How to Naturally Increase GABA for Better Sleep
Wouldn’t it be wonderful to have a natural, mental, and physical “off” switch to downshift your brain and body at the end of the day? In these stressful times, relaxation and restful sleep are more important than ever to well-being. If you’re feeling stressed out or are unable to unwind, instead of turning to a glass of wine, refined carbohydrates – or worse, prescription medication – consider healthier ways to unlock your body’s natural ability to remain calm. One healthy way to promote R&R is to get more of the amino acid gamma-aminobutyric acid (GABA) into your diet through foods or supplementation. Think of GABA as a calm balm for both the mind and body. Here’s how it works. GABA for Sleep and Relaxation GABA is naturally produced within the body, where it functions as a neurotransmitter. Neurotransmitters are the brain’s messengers, which move from one neuron to another to relay information. Some neurotransmitters induce activity while others inhibit activity. GABA is the key inhibitory transmitter of the brain. What does that mean? GABA helps to slow down your brain’s neuron activity and decreases activity in the central nervous system. In other words, it helps to calm worrisome, ruminating thoughts, as well as balance mood, alleviate painful sensations and relax the body. Supporting healthy sleep with GABA supplementation has gained traction in recent years. What the Research Says Though research on GABA supplementation and sleep is limited, some scientific studies indicate promising results. One study showed that subjects who took GABA fell asleep more quickly and enjoyed better sleep quality. GABA has mild relaxation properties that support a balanced mood and restful sleep. Lower activity of this neurotransmitter in some brain regions has been linked to mood challenges, difficulties with self-control, and excessive worry. How to Increase GABA You can eat GABA-rich foods and/or take GABA supplements to help support your body’s ability to unwind. GABA Foods The best way to get GABA in your diet is to eat an abundance of the plant foods that contain GABA. What’s more, the foods that contain GABA are also highly nutritious. You’ll be supporting your overall health and your body’s relaxation mechanisms at the same time! GABA-rich foods include cruciferous vegetables, beans, peas, tomatoes, spinach, mushrooms, sprouted grains, rice (particularly brown rice), and chestnuts. Also, enjoy fermented foods (kefir, yogurt, tempeh, kimchi, etc.) and oolong and white teas, which all naturally contain GABA. GABA Supplements A simple and easy way to ensure you get plenty of GABA is through supplementation. If you have difficulties entering a relaxed state before bedtime, you might consider taking GABA. GABA Calming Support GABA Calming Support is a unique combination of clinically proven ingredients that can help you cope with restlessness, irritability, and other challenges associated with occasional anxiety. This formula can help calm your racing thoughts to help prepare you for sleep; it doesn’t cause drowsiness, so it’s safe to take during the day. It includes: GABA – by slowing the excessive firing of neurons, it supports the body’s natural mechanisms for quieting the mind and gradually falling asleep. L-Theanine – working mainly by way of GABA receptors on nerve cells, this unique amino acid can have calming and relaxing effects while preserving mental focus. Lemon balm (Melissa officinalis) – a member of the mint family that has been used as a medicinal herb for over 2000 years, lemon balm increases GABA activity in the brain as well as the activity of acetylcholine, a major neurotransmitter that promotes mental focus. Magnesium – sometimes called the relaxation mineral, magnesium plays important roles in mind and body relaxation, the calming of racing thoughts, and in promoting overall sleep quality. Vitamin B6 – also known as pyridoxine and pyridoxal-5-phosphate, vitamin B6 helps the brain produce the neurotransmitter serotonin, which helps promote relaxation and enhance mood. This formula can help facilitate the production of calming brain waves, correct stress-causing nutritional deficiencies, and promote relaxation. GABA Calming Support is a natural sleep aid that has helped countless people get quality sleep and can help you too! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about GABA Calming Support and our full list of brain healthy supplements, please visit us at BrainMD.
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Concussion Rescue: Strategies for How to Treat a Concussion
Like many of you, part of my weekends involves escorting my children to various sports games and practices. One particularly chilly day in November during my 12-year-old son’s basketball game, our team was playing against an especially aggressive opponent. I turned my head away from the game for a minute to help my 6-year-old get a snack. I heard the crowd go silent, then a resounding thud reverberated around the court. David’s Injury David, one of the boys on my son’s team, had taken a hard shove that knocked him straight off his feet. He landed flat on his back and slammed his head onto the floor. The coach rushed over as he lay there crying. He stayed down, disheveled, then was helped to his feet and over to the bench. Although David never appeared to lose consciousness, he had a splitting headache for the rest of the day and was very fatigued. I found out later that he was seen by his pediatrician and told to stay out of school for a week and rest. Following his doctor’s advice, when he finally attempted to go back to school, he found it difficult to concentrate and focus on his schoolwork. The headaches began to reappear and he had light sensitivity in school – especially under the fluorescent lights which never bothered him before. He was more irritable and seemed to be in a bad mood all the time. He was not his normal happy self. A Better Way to Heal Your Brain After a Head Injury As a naturopathic physician at Amen Clinics with primary experience in psychiatry and the author of Concussion Rescue: A Comprehensive Program to Heal Traumatic Brain Injury, unfortunately, I see this all too often in my practice. Patients receiving dated recommendations from doctors not looking at the whole picture. Current Concussion Protocol The current treatment for concussions and TBI (traumatic brain injury) is rest and time. These are helpful, but there is more that you can do. Imagine a sprained ankle. We’ve all heard of the R.I.C.E. approach (Rest, Ice, Compression, Elevation) to healing and have been told to apply this immediately. My strategy for treating a concussion or traumatic brain injury is akin to that. Concussion Rescue Healing Protocol To treat a head injury, I recommend supplements to quench inflammation, antioxidants to reduce oxidative damage, a dietary strategy to help get the brain the fuel it needs to heal, and the right kinds of exercise at the right time. Fortunately, in David’s case, I was able to help his mother develop a strategy that put David’s brain into a healing state instead of allowing his brain to suffer the cascade of events that happen in the brain after a concussion. While David did take it easy and rest for much of the week following his injury, once put on a plan, his symptoms rapidly began to improve. Several weeks later, he had no symptoms and had returned to his happy self. Bringing Concussion Rescue to the Masses There are over 2 million head injuries a year. I know that not everybody can come to our clinics for treatment, so I wanted to develop a program that you can follow from home. My new online course, Concussion Rescue, is a 15-lesson comprehensive online course designed to put you on a path to brain repair and recovery. This course will show you how to start healing your brain now. That alone can change your life. You’ll learn how to choose which foods to eat to promote healing, simple lifestyle strategies that make a big difference, which supplements to take, along with techniques to retrain your brain, and so much more. Concussion Rescue walks you through the exact protocols I used with David and my patients at Amen Clinics. To learn more about my new Concussion Rescue online course, head here. If you have friends or family members who are interested in learning how to heal from a concussion or head injury, please share this course by forwarding this article to them. 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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5 Steps to a Truly Healthy Lifestyle That Lasts
You can make a commitment to adopting healthy habits at any time of year – and at any moment, including right now. The challenge is, how do you take healthy lifestyle tips and make them stick? Here are some strategies on how to get healthy. Readiness to Change Interestingly, researchers looked at people who made New Year’s resolutions and found that those who were ready to take action and commit to effecting change with a resolution were 10 times more likely to succeed than those who were not yet ready to commit to a plan of action. Readiness is key! One way to ready yourself for a change involves looking at any unhealthy behaviors and honestly assessing what they’re costing you. After looking closely at an unhealthy habit, you may find yourself ready to try something new. The American Psychological Association provides the following recommendations for making lasting changes in life: Make a realistic plan that is specific and doable Start small Change one behavior at a time Involve a buddy Ask for support 5 Steps to Living a Healthier Life Let’s start by addressing the low hanging fruit. That is four of the major lifestyle factors that drive illness: poor diet, inactivity, tobacco smoking, and overconsumption of alcohol. 1. Improve Your Diet Too often, people look at diet in terms of losing weight. Don’t! Instead, look at diet in terms of fueling your brain and body. Achieving a healthy weight often results when you eat for your brain and body health. Try eating brain-healthy foods – quality, lean hormone-free proteins eaten throughout the day in smart portions; colorful fruits and vegetables that contain loads of brain-protective antioxidants, nutrients, and vitamins; low-glycemic, high-fiber carbohydrates that don’t spike blood sugar; and brain-fueling and heart-healthy fats that come from olive oil, fish and nuts. Tip: A simple, manageable start could be eating more vegetables with each meal. 2. Move Your Body Physical exercise can boost blood flow, which benefits your brain and entire body. Even moderate exercise can help increase energy. Oh, and it can reduce food cravings, too! Tip: You don’t need to join a gym or run a marathon. Start by simply walking outside a few times a week. Build from there. 3. Stop Smoking and Drinking Alcohol Most of us know that smoking tobacco and excessive alcohol consumption are risk factors for a host of illnesses. They simply aren’t consistent with a healthy lifestyle. If you quit smoking and limit your alcohol consumption, you’ll have boosted your health significantly. Tip: If you’re a smoker, the good news is that plenty before you have quit. In fact, more than three out of five adults who have ever smoked successfully quit, the CDC reports. You can do it! 4. Get Better Sleep Did you know that roughly 70 million Americans struggle with sleep? Sleep affects mood, immune function, memory, and the ability to concentrate. The Sleep Foundation recommends 7 to 9 hours of sleep for adults. Tip: Start small by making your bedtime 15 minutes earlier each night for a week. 5. Fortify Your Brain Your brain is what directs every decision you make. Support its optimal function with brain directed nutrients. BrainMD has a formula designed to do just that. Brain & Memory Power Boost is designed with seven key ingredients that are clinically proven to support healthy mental connectivity, sharpness, and sustained focus, as well as healthy brain circulation. Tip: Start by taking an essential supplement like Brain & Memory Power Boost every day. Then, add other brain healthy supplements as needed. Final Thought Give yourself time and space to develop healthy habits. Celebrate the simple, lasting changes you make. Living a healthy lifestyle happens one change at a time. Continue to educate yourself about health and savor the ongoing benefits of living a healthy lifestyle! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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What Are the Best Types of Plant-Based Milk?
We all know that milk is good for building strong bones and teeth, right? The dairy industry has gone to great lengths to convey that message, especially to parents concerned for the health of their children. But is the ever-expanding selection of milk alternatives in the dairy section proof that cow’s milk is unhealthy? And, are non-dairy options, like soymilk, any better? Let’s take a closer look… The Trouble with Milk Despite being high in protein and important vitamins and minerals – like the B vitamins, calcium, and phosphorous – cow’s milk also carries a unique sugar called lactose. Beginning as early as 1 year of age, fewer than 1 in 3 humans produce sufficient amounts of the enzyme lactase, which is needed to break down lactose and properly digest milk. Without enough lactase in your gut, lactose remains undigested and becomes fermented by bacteria in your intestines, resulting in an array of gastrointestinal issues that are commonly referred to as lactose intolerance. But even if your body can break down lactose, it’s converted to galactose and glucose, which elevate blood sugar and can cause an unhealthy inflammatory response. Milk also carries a protein called casein, which has gluten-type properties. Casein is an excitotoxin in the brain that can cause problems for many people, even if they aren’t lactose intolerant. When left unchecked, excitotoxins can lead to brain inflammation and neurodegenerative issues. Some other milk proteins have a high potential to cause allergic reactions. By some estimates, 2-3% of kids under the age of three are allergic to cow’s milk. Many people avoid milk because it contains animal products. Others are concerned about possible contaminants like antibiotics, hormones, or pesticides. All are valid reasons to move on from cow’s milk and seek out a healthier alternative. Unfortunately, that search often leads to soymilk. The Trouble with Soy Soymilk comes from soybeans or soy protein isolate. It’s typically thickened with vegetable oils to enhance taste and give it a creamy consistency. Soy is often marketed as the miracle food that can replace dairy. This is grossly inaccurate. In truth, unfermented soy can contain substances harmful to your health, including: A high concentration of lectins which are carbohydrate-binding proteins that can damage the cellular lining of the intestines and contribute to leaky gut, poor absorption of nutrients (including other proteins), and the death of intestinal cells Anti-proteases, proteins which block the body’s protein-digesting enzymes Condensed tannins, which reduce the overall digestibility of soy proteins Large amounts of omega-6 fatty acids, which in excessive amounts can lead to systemic inflammation A substantial amount of phytic acid, which is believed to reduce intestinal absorption of vital minerals These various antinutritional soy factors can contribute to long-term health problems. For all these reasons, it’s best to look elsewhere for a replacement for cow’s milk. 4 Healthy Plant-Based Milk Options You’ll Go Nuts Over 1. Almond Milk Almond milk has a smooth texture and a mild, nutty flavor. It’s often added to coffee, teas, and smoothies or used in desserts, baked goods, or in a bowl of cereal. Though almond milk is low in protein and fiber (due to the removal of the outer skin), it’s also low in calories and fat and is a natural source of vitamin E. 2. Cashew Milk Made from whole cashews or cashew butter, cashew milk has a sweet, creamy, and nutty taste, which makes it ideal for thickening smoothies and as a coffee creamer/sweetener. It’s low in carbohydrates and sugar and has less than one third the calories of cow’s milk. Unfortunately, cashew milk is relatively low in protein. 3. Coconut Milk Though it’s in the name, coconuts can only broadly be considered a nut (botanically speaking, they’re a fibrous, one-seeded drupe). Coconut milk has one-third the calories and half the fat of cow’s milk, but also has less protein. Coconut milk contains medium-chain triglycerides (MCTs), which may aid in weight loss, help reduce high cholesterol, and stoke the metabolism. 4. Macadamia Milk Fairly new to the market, most of the nuts in this milk (which only make up 3% of the beverage, the rest is water) come from Australia. Macadamia milk is creamier and richer than many other non-dairy milks and is perfect for coffee or smoothies. Though lower in protein than cow’s milk, macadamia milk has about half the fat and is a rich source of monosaturated fats, which may help regulate blood cholesterol levels. Other Plant-Based Milks If you have a nut allergy, you might want to try one of these other plant-based milk options. Oat Milk Oat milk is made from, you guessed it, oats. It’s high in total fiber as well as beta-glucan, a soluble fiber that helps to lower cholesterol (particularly LDL cholesterol) in the body. Unfortunately, some manufacturers add ingredients like salt, oils, and gums to their products to improve their taste and texture. Rice Milk Rice milk comes from white or brown rice and water. Like oat milk, rice milk contains added ingredients to enhance its flavor and consistency. Rice milk is the least allergenic of non-dairy milk, but has twice the carbohydrates as cow’s milk, and contains high levels of inorganic arsenic. Lesser known is hemp milk (though derived from the hemp plant, hemp milk only contains trace amounts of THC), and quinoa milk, which is made from the seed of the gluten-free quinoa grain. For those seeking non-dairy options, there are many types of plant-based milk to choose from, with more being added all the time. Whether necessitated by health decisions or just a desire to switch things up, these are just a few alternatives to cow’s milk you can use in your foods, beverages, and smoothies. Try one of the milk varieties above and let us know what you think below. 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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6 of the Best Ways to Manage Your Child’s Attention Issues
Attention issues remain one of the most misunderstood and incorrectly treated issues today. Focus challenges can have a negative impact on brain function, which is especially true for children and teens. Unfortunately, the rapid rise of attention problems is making it more difficult for many young people to remain organized, stay on task, and complete projects on time. Your child may have an attention issue if they exhibit one or more of the following: Impulsivity Distractibility Restlessness Forgetfulness Shifting attention Procrastination Though there are many harmful or ineffective ways of dealing with attention issues, here are 3 common ones… 3 Unhealthy Ways to Cope with Attention Issues 1. Ignore It Unaddressed attention issues can have alarming consequences. They’re associated with higher incidences of academic problems and low self-esteem. Simply ignoring the problem won’t make it go away and may cause long-term complications. 2. Medicate It Attention issues can be aggravated by a variety of factors, including diet, environmental toxins, and limited physical activity. Using medications to treat attention problems is a poor solution since, in many cases, medications only provide temporary relief and may make attention struggles even worse. Medications also come with serious side effects, which might compound the original issue. 3. Overdo It Filling your child’s schedule with too many distractions and stresses can make an attention problem worse. Simplify your child’s schedule and only include beneficial activities that your child enjoys. If your child complains of boredom, you can always add activities back to find a happy balance. 3 Healthy Ways to Cope with Attention Issues 1. Energize with Exercise Getting the heart pumping accelerates blood flow to every part of the body. Exercise causes the brain to release neurotransmitters, including dopamine and serotonin, which aid with attention and help calm hyperactivity. Choose exercises your child will love – whether it’s dancing, swimming, running, or just walking fast – and work those physical activities into their daily schedule. Helpful Tip: It’s recommended for kids to get a minimum of 30 to 45 minutes of exercise every day. 2. Eat Healthy Foods The sugar-filled, pesticide-laden, high glycemic standard American diet (SAD) leads to increased distractibility and decreased energy. For people who struggle with attention and focus, a healthy fat, smart carbohydrate (vegetables, fruit, and sweet potatoes), high fiber, quality protein (fish, skinless turkey or chicken, beans, and raw nuts), and low glycemic diet can have an overall positive effect on brain function. Helpful Tip: It’s especially important for your child to eat protein with each meal and snack, which helps to stabilize blood sugar levels and maintain focus. 3. Get Quality Sleep Many people with attention issues find it difficult to fall asleep or wake up frequently during the night. Sleep problems drain energy levels and can interfere with work, school, and relationships. It’s essential that you help your child stick to a regular sleep schedule – it’s recommended that they get 7 to 9 hours of sleep each night. Helpful Tip: To help improve your child’s sleep, turn off the TV, stop video games, and put away all devices 1-2 hours before bedtime. Since attention issues aren’t a simple problem, coping is not a one-size-fits-all solution. The good news is that there are many things you can do to help your child have better focus and energy. One of the best ways to support your child’s attention is with high-quality, brain healthy supplements. Attention Support Attention Support can increase your child’s attention span while helping them stay relaxed and calm.* Its ingredients were picked for their clinically proven benefits for attention, concentration, calm, and overall self-control.* It also promotes healthy memory and learning in both children and adults.* This formula includes 6 potent, attention-boosting nutrients: Choline – a vitamin-like nutrient that supports the brain’s production of acetylcholine, a key neurotransmitter for attention, learning, and memory* Magnesium – magnesium is fundamental to the brain’s ability to generate energy, maintain its nerve cell connections, and conduct the electrical activity that underlies all its functions* PhosphatidylSerine (PS) – as a cell membrane building block, PS is highly concentrated in the brain and is clinically proven to support healthy attention, learning, and memory* Pycnogenol® – a uniquely powerful antioxidant concentrate that promotes the delivery of blood to the brain, Pycnogenol® is the most extensively researched of all the herbal antioxidants* Vitamin B6 – an essential cofactor for a number of enzymes involved in the production of several neurotransmitters linked to attention and healthy mood* Zinc – an essential mineral, required by at least 100 enzymes and crucial for antioxidant protection of the brain* Attention Support can provide your child with the nutrients they need to stay focused and productive.* There are many simple tools you can use to manage attention issues at home. Hopefully, these tips will help improve your child’s attention and set them up for success in school and 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 Attention Support and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Best Foods to Eat Pre & Post Workouts
We all know the discipline it takes to get in a good workout, whether it’s an aerobic activity or focused strength training. Why not optimize your efforts with the very best nutrition? Fueling your success is easier than you think. Let’s start with pre-workout foods. Best Foods to Eat Pre-Workout Before you eat anything, drink water! Hydration helps to sustain you and can enhance athletic performance. If you work out in the morning, be sure to wake up early enough to eat something 30 to 90 minutes before you start your exercise – and keep the portion small. Protein Protein is vitally important to building, preserving, and repairing muscle, especially with any kind of strength training. Resistance exercise damages the muscles but consuming protein fuels the body with amino acids, including branched-chain amino acids, which are particularly helpful to recovery. The American College of Sports Medicine says that having pre-exercise protein improves body composition by increasing your metabolism up to 48 hours after exercise, which basically means you’ll get stronger and leaner! Carbohydrates Fuel your body with complex carbohydrates to increase energy before a workout. Great complex carbs to eat are fiber-rich fruits like bananas, berries, or apples. Complex carbohydrates have lower glycemic index scores than foods containing simple carbohydrates (i.e., sugar), and they help your body maintain healthy blood sugar levels throughout your workout. Protein + Carbs for Best Results A host of studies suggest that protein and carbohydrates together make a perfect pre-exercise snack or meal. Some examples are Greek yogurt (it has super high protein content) and berries, a banana and nut butter, an egg on whole-grain toast, oatmeal with protein powder mixed in, a low sugar/quality protein powder drink, or apples and almond butter. What to Avoid Pre-Workout You have the “dos,” now here are the “dont's.” Don’t eat a lot of fat and don’t eat refined, simple sugars. Fat takes too long to digest; your body can’t readily use it. And sugar will cause your blood sugar to spike and then crash. Best Foods to Eat Post-Workout When you work out, your muscles deplete their glycogen stores for fuel. Also, some proteins in your muscles suffer damage. Your body immediately tries to replenish glycogen and repair and regrow muscle proteins. Carbohydrates and Protein You can help facilitate this natural process by fueling up with...you guessed it, carbohydrates, and protein. Just remember that strength training requires more protein replenishment and endurance sports require more carbohydrates. As long as you get both, you’re covered as consuming both carbs and protein after exercise can maximize protein and glycogen synthesis. Healthy Fat While a fatty meal is not recommended after a workout, a moderate amount of omega-3 fatty acids, like the fat you find in salmon or tuna, does deliver beneficial anti-inflammatory and reparative effects. The same small meals that are good pre-workout are also good post-workout. For more substantial meals, include salmon and sweet potato, or chicken breast and brown rice. If you’re on the run, a nutritious protein drink works too. What to Avoid Post-Workout Don’t fill up with fatty foods like pizza, potato chips, French fries, or hamburgers. Exercise depletes you and fatty foods, especially ones that contain trans fats, tax your body. It truly sabotages your efforts! Don’t go low carb after a workout. You need healthy complex carbohydrates (avoid sugar-filled energy bars and protein drinks) to replenish your glycogen reserves. OMNI Protein: A Great Pre & Post-Workout Solution The last thing you need is to make pre- and post-workout fuel complicated. OMNI Protein, developed by Daniel Amen, MD, and Tana Amen, BSN, RN, delivers 22 grams of protein. Its plant-based protein blend offers a complete protein. The addition of glutamine and branched-chain amino acids are especially helpful for protein synthesis and exercise recovery, while fiber ensures satiety and digestive enzymes promote healthy digestion.* Equally important is what it does not include – no artificial colors, sweeteners, flavors, soy, dairy, sugar, or GMOs. Available in a smooth-tasting chocolate or vanilla flavor, just mix it with 8-10 ounces of water, almond milk, coconut milk, or another beverage you like. Add berries, banana, greens, healthy fats, or other healthy foods to make a delicious smoothie. OMNI Protein will hydrate you and fuel you at the same time!* At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about OMNI Protein and our full list of brain healthy supplements, please visit us at BrainMD.
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Top Health Benefits & Uses for Coconut Oil
You’ve probably observed that the natural health world has gone bananas for coconut oil. It’s being consumed in everything from coffee and smoothies to desserts and baked goods. Credit both the popular weight-loss, high fat/low carbohydrate Ketogenic diet and veganism for helping to fuel the craze. With its high smoke point, a growing number of Americans are switching out other vegetable oils and butter for coconut oil in their cooking and baking. Yet, with its high saturated fat content (82 percent) you may be wondering, is coconut oil good for you? Coconut Oil: It’s Complicated Most medical institutions (Harvard Medical School, The American Heart Association, etc.) view a diet high in saturated fat as a risk factor for heart problems, because research has shown that it elevates LDL cholesterol levels. They generally recommend using coconut oil sparingly, suggesting saturated fat should make up just 10 percent of your diet. However, in 2010, a meta-analysis of epidemiologic studies published in the American Journal of Clinical Nutrition found that there is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of coronary or cardiovascular issues. Benefits of Coconut Oil Coconuts have been a staple food of tropical cultures for millennia. Two epidemiological studies examining the diets of tropical cultures showed very low incidence of heart problems, although researchers point out that other lifestyle factors played a role in their heart health. Additional studies suggest potential health benefits of coconut oil: it may support weight loss, improve brain function, and help regulate cholesterol to healthy levels. These benefits, although far from proven, are nonetheless compelling. Though more research is needed to change the minds of medical experts, consumers don’t seem to be bothered by such concerns. What’s MCT? Unlike saturated animal fat, which links together in chains called long-chain fatty acids, coconut oil’s saturated fat is made up of medium-chain fatty acids. The medium-chain triglycerides (MCTs) in coconut oil – lauric, caprylic, and capric acids – are metabolized differently in the body than other fats with long chains. MCTs are readily digested and absorbed through the liver and deliver energy quickly. It’s believed that this makes them less likely to be stored as fat and contribute to weight problems and high cholesterol. It’s also theorized that they help stoke the metabolism. MCTs are converted in the liver to ketones, which are a great backup fuel for the brain and for our bodies. This makes it a popular Keto diet oil. Coconut oil is also known for its anti-inflammatory and antimicrobial properties. It’s now easier to understand why, despite its saturated fat content, health enthusiasts are embracing this truly unique tropical fat. Bottom Line Until further research validates more clearly the health benefits of coconut oil, it’s probably best to enjoy it in moderation. 10 Easy Ways to Use Coconut Oil In Your Home 1. Treat and Condition Wood Items The moisturizing and antimicrobial properties of coconut oil make it a fantastic conditioner and sanitizer for many wood items in the kitchen and household. 2. Makeup Remover Save money by using coconut oil to remove your makeup, safely and naturally. It won’t hurt or sting your eyes, but it might make things foggy for a moment…so try not to get it in your eyes. 3. Hair Mask Not only is coconut oil intensely moisturizing, making it an excellent hair mask, experimental research indicates its antifungal action can be beneficial to the scalp, too. 4. Baking Coconut oil makes a simple and flavorful equal parts substitute for butter or seed oils in your favorite baking recipes. 5. Oil Pulling Oil pulling involves taking a tablespoon of coconut oil and swishing it around in your mouth for approximately 15 minutes (start with 5 minutes and work your way up) first thing in the morning, on an empty stomach. It’s purported to draw out toxins and support your overall health. 6. Household Cleaner Mix coconut oil with baking soda to create an effective natural cleaning agent to scrub away scum and mildew in the shower and tub. 7. Stain and Stick Preventive Applying a thin coating of coconut oil to sinks, litter boxes, and Tupperware can prevent staining and sticking. 8. Squeaky Hinge Solution Remove the pin in the center of the hinges, clean and grease with coconut oil, and slide the pin back in. 9. Insect Repellant Just in time for summer, use coconut oil to make DIY natural insect repellant. Use coconut oil as the carrier oil and add several drops of an insect-repelling essential oil, such as citronella, to the mix. 10. Luxurious Bath Soak Use coconut oil to create a luxurious, moisturizing bath soak. Make it a therapeutic experience by combining it with Epsom salts to soothe sore or achy muscles! Hopefully, these diet and household applications of coconut oil will make it an indispensable part of your life. There are many reasons to go nuts over coconut oil! 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 Calming Nutrients You Should Get Each Day
It’s estimated that your brain has as many as one hundred billion nerve cells, with each one connected to other cells by thousands of individual connections. They communicate using electrical signals and messenger chemicals called neurotransmitters (or just transmitters). More important than the activity of any one transmitter system is the overall balance between all the systems in the brain. When your brain transmitters are balanced, you may think more clearly, feel happier, and experience greater well-being. But when your transmitters are out of balance, you may experience difficulties in many areas of your life. Brain Circuit Basics Our brain uses circuits (collections of nerve cells) to manage our information processing, cognition, behavior, and emotions. A circuit can have millions or even billions of nerve cells (neurons), finely tuned to communicate with each other and to influence each other’s electrical activity. Neurons communicate via connections (synapses), which are driven by transmitters. Typically, each neuron makes one type of transmitter that it releases across synapses to influence the neuron “downstream” from each synapse. Each neuron can have a thousand or more upstream and downstream partners. These complex networks use one-directional transmitter releases to unite their thousands of neurons into individual functional circuits. Is Your Brain’s Symphony In Tune? Circuits driven by one transmitter type also make synaptic connections with circuits driven by other transmitters, creating complex yet harmonious patterns of electrical activity that have been compared to the music of a symphony. And like a symphony, the brain’s circuits must stay in tune for the mind to be balanced, happy, and productive. Nutrients for Brain Harmony Our mental state is affected greatly by our brain transmitter chemistry. Some people have a consistently sunny outlook on life, while others struggle to remain positive and even-tempered from day-to-day. One of the best ways to achieve better balance is with high-purity, brain-healthy supplements. If you find yourself having negative thoughts or if you feel that your stress levels have nearly reached the breaking point, BrainMD offers a range of powerful supplements for calm and relaxation that can help turn your day around. These brain-directed supplements have been formulated with the highest quality ingredients to help you feel calm, content, and able to keep your mental focus. One product we’re particularly proud to recommend is… NeuroLink Powder NeuroLink Powder broadly supports emotional and behavioral health. By promoting a variety of transmitter actions, it maintains healthy brain chemistry, which in turn promotes positive outlook, relaxation, and mental focus. NeuroLink Powder provides nutrients that occur naturally in the brain and are essential for keeping its circuits working in harmony. These nutrients help the brain sustain sufficiently high transmitter levels to keep in healthy balance. Wide Range of Benefits Beyond their support of transmitter actions, the nutrients in NeuroLink Powder benefit both brain and body. They help produce myelin, an outer insulation necessary for the neurons to efficiently conduct electricity. The nutrients in NeuroLink Powder support vital survival, maintenance, and specialized functions in the body. They also contribute to the healthy functioning of the thyroid gland, the adrenals, liver, digestive, skin, and other organ systems. 6 Calming Nutrients to Keep Your Brain Balanced 1. Vitamin B6 – as pyridoxine and pyridoxal-5-phosphate, both very efficiently absorbed and utilized. B6 is essential for at least 100 enzymes that help the brain make the key transmitters dopamine, serotonin, GABA (gamma-aminobutyric acid), norepinephrine, and glutamate. The neurons, and their support cells, also need B6 to make their myelin insulation. 2. L-Tyrosine – an amino acid required to produce two transmitters: dopamine and norepinephrine, which then can be further converted to the transmitter and hormone epinephrine (aka adrenaline). The thyroid gland also needs tyrosine to make the hormone thyroxine, and the skin needs it to make melanin. Having adequate quantities of tyrosine in the brain promotes mental clarity, particularly when under stress. 3. GABA – an amino acid that is a calming transmitter, inhibits excessive firing of neurons in the brain. GABA can help flip the “off” switch on overactive circuits and thereby enhance quieting of the mind along with easy transition into sleep. 4. L-Glutamine – an amino acid that the neurons and their support cells convert either to the excitatory transmitters glutamate and/or aspartate, or to GABA. Glutamine also can improve the health of the intestinal lining. 5. L-Taurine – an amino acid that reinforces GABA’s calming effects. Taurine is concentrated in electrically active tissues such as the heart, retina of the eye, and brain. It helps protect against calcium overactivity, which can kill brain cells. 6. 5-HTP (5-Hydroxytryptophan) – an amino acid that neurons can readily convert into serotonin when they have the necessary vitamin B6 available. Serotonin circuits widely influence other transmitter circuits to promote a positive mood. By enabling serotonin production, 5-HTP also promotes the production of melatonin, our sleep hormone. NeuroLink Powder FAQ How do I take NeuroLink Powder? Each scoop (3.8 grams) of NeuroLink Powder is equivalent to 4 NeuroLink capsules and has identical ingredients and amounts. Mix one serving into water and consume between meals, preferably on an empty stomach. Do not exceed two scoops (7.6 grams) per day. Can children take NeuroLink Powder? NeuroLink Powder can be very beneficial for children with behavioral or emotional issues, but its administration should be directed by a physician. For details, please contact BrainMD. Can I use NeuroLink Powder if I’m taking an antidepressant medication? If currently taking antidepressant or monoamine oxidase (MAO) inhibitor medications, only use NeuroLink Powder under the supervision of a physician. Does this supplement contain allergens? NeuroLink Powder is free from dairy, gluten, sugar, corn, soy, eggs, nuts, yeast, and artificial colorings or flavorings. It is suitable for vegans. NeuroLink Powder provides an exclusive blend of nutrients that can help you relax, maintain a positive mood, and keep your mental focus. It broadly supports your emotional and behavioral health by helping your neurotransmitters stay in balance. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about NeuroLink Powder and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Benefits of Collagen: How to Get More Collagen in Your Diet
Collagen is enjoying a moment of glory. The popular supplement has gained traction with consumers looking for youthful benefits for their skin, bones, joints, and more. They are slathering it on their skin, adding it to their beverages, and taking it in capsule form. So, you may be wondering, what is collagen and what’s it good for – and more personally, should I take collagen supplements? Let’s take a closer look… What Is Collagen? Collagen is the principle structural protein that forms the connective tissue in our bodies. Having an abundance of healthy collagen keeps our skin elastic, our nails and bones strong, and our joints youthful. It makes up roughly 80 percent of our skin and works in tandem with elastin, another protein, to provide skin its structure and maintain its shape. Unfortunately, as nature would have it, we begin losing a small percentage of our body’s collagen each year starting in our 20s. Our body just can’t replace the collagen as quickly as we start losing it. Add to this lifestyle factors such as sun and pollution exposure, tobacco smoke, consumption of sugar and refined carbohydrates – and collagen degrades even faster. What happens as we lose collagen over time? All the telltale signs of aging...drier, more wrinkled skin, brittle nails, and painful joints. We all want to look and feel young. That’s why the idea of fortifying our bodies with collagen holds such allure – especially if it can preserve skin elasticity and healthy movement. What Is Collagen Made Of? Collagen supplements are made up of collagen peptides (also known as hydrolyzed collagen), which is collagen that has been broken down into shorter chains of two or three amino acids so that it can be easily absorbed in the GI tract. The body can, in theory, utilize absorbed peptides in areas that need repair the most. Collagen sources most commonly include marine (from fish skin and scales), bovine (from cow hide), and porcine (from pork skin). Does Collagen Supplementation Work? While collagen supplementation is relatively new, preliminary research for collagen benefits is overwhelmingly positive. Several studies have underscored some of the health benefits of collagen mentioned above, including supporting healthy skin elasticity, greater bone density, and healthy knees and joints. Research shows that it may also support stronger nails and hair growth. That said, most of the available studies are small and often funded by companies that make collagen products. Carrying a bit more weight, a 2019 review of published double-blind, placebo-controlled scientific research found that collagen supplementation supports definite skin health benefits such as elasticity, hydration, and dermal collagen density – but concluded more research is needed. Collagen Foods If you don’t want to take supplements, you can consume foods that contain the building blocks of collagen, as well as collagen-rich foods. To ensure your body has the nutrients it needs, get plenty of vitamin C, proline, glycine, and copper. Also, eating high-quality protein provides your body with the amino acids it needs for collagen production. Collagen-rich foods include chicken skin, pork skin, beef, and fish, as well as foods that contain gelatin, like bone broth. However, dietary consumption of collagen needs more research too. Science doesn’t know yet how well the body breaks down and utilizes collagen that comes from the diet. Collagen Supplements While there are plenty of creams and potions containing collagen, chances are stronger that you’ll get results if you supplement. Grass-fed bovine and marine sourced collagen supplements, which have shown to be equally effective, appear to be most popular. Unfortunately, there’s no vegan option. While more research is being conducted, experts agree that collagen supplements pose no harm. Still, it’s always a good idea to read ingredient labels and look for third-party verification. If you’re curious, there’s enough promise here to warrant trying it out for yourself! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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How to Improve Your Sleep & Boost Your Immunity Naturally
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 putting yourself at risk for a host of physical and mental issues. When you don’t get enough sleep, you can 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. 3 Ways to Improve Your Sleep & Boost Your Immunity 1. Immune-boosting Foods Eating a healthy diet is common sense for overall well-being. While no single food will magically fend off illness, certain nutrients support your immune health and can help protect your body from billions of bacteria, viruses, and other germs. Some nutrients and foods that support healthy immunity include: Vitamin C-rich foods, like bell peppers, kiwis, strawberries, broccoli, Brussels sprouts, kale, and citrus fruits Vitamin E-rich foods, including almonds, peanuts, hazelnuts, and sunflower seeds Zinc-rich foods, like oysters, crab, grass-fed lean meats and poultry, and chickpeas Selenium-rich foods, such as broccoli, sardines, tuna, brazil nuts, and barley Garlic, ginger, turmeric, spinach, beans, and other legumes Active omega-3 fatty acids (EPA + DHA), found in salmon, tuna, and other cold-water fish 2. Energizing Exercise Physical activity is perhaps the single most important thing you can do to keep your brain healthy. Exercise can boost blood flow and other positive nutrients to the brain, increase your levels of dopamine, and trigger the generation of new nerve cells that can help the brain self-regulate and calm down, which can lead to quality rest. Getting at least 30 minutes of aerobic activity daily will increase your blood circulation and can help strengthen your immune system. The increase in circulation improves the delivery of nutrients to your bone marrow, spleen, and other organs of immunity. Better circulation also helps clear waste products from the body and transport hormones that keep the immune system alert and active. 3. Restorative Sleep Quality sleep stimulates the immune system, while sleep deprivation can depress your immunity. Though minimal required levels of sleep vary, studies indicate adults should try to get an average of 7 to 9 hours of sleep per night. Those with a compromised immune system should get even more sleep. Getting high-quality sleep is essential to wellness. If you have healthy habits, such as avoiding caffeine later in the day and getting regular exercise, but still have difficulties turning off your brain before bedtime, a safe and scientifically-formulated dietary supplement may provide the relief you need. 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.* Dangers of Sleep Deprivation Sleep deprivation has reached epidemic proportions.* Sleep insufficiency is linked to weight problems, brain toxin buildup, blood sugar problems, and numerous other health problems.* This product is for anyone who may have difficulties falling or staying asleep.* Unlike many dietary supplements, its effects should be felt in just minutes – one-hour maximum.* Properly Balanced Melatonin Melatonin is our main sleep hormone, made and released from the brain during the night. But it’s also made in other organs and has powerful antioxidant, immune regulating, and inflammation-balancing effects. However, when used by itself, melatonin isn’t a magic bullet. This formula’s five additional ingredients substantially enhance melatonin’s actions, due to their own well-documented sleep benefits.* Another advantage of this formula is that it provides less melatonin with more benefits.* Many sleep supplements provide at least 3-5 mg of melatonin per serving, but this is more than twice what the brain produces during the whole night and can have adverse effects.* BrainMD has developed a lower melatonin dose that supports the brain’s natural 24-hour output of melatonin and doesn’t have the negative aftereffects of high-melatonin supplements.* Synergistic Ingredients 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– the master hormone for regulating the body’s sleep cycle, effective for improving sleep when taken by mouth* GABA– the brain’s major calming neurotransmitter, GABA balances excitation versus inhibition and helps new nerve cells develop and mature* Magnesium– a mineral vital for both brain and body, magnesium reinforces GABA’s calming effects to bring on sleep and maintain sleep quality Vitamin B6– a vitamin crucial for immune function and the enzymes that produce melatonin, as well as GABA, serotonin, and other brain neurotransmitters* 5-HTP– an important starting molecule for the brain to produce not just serotonin, a regulatory neurotransmitter that enables quality sleep, but also melatonin* L-Theanine– a unique green tea amino acid and natural relaxant that can improve time to fall asleep, sleep duration, and sleep quality in children and adults* This breakthrough supplement helps bring on sleep and provides deep, sustained, and quality sleep.* Taking Put Me To Sleep provides the right balance of nutrients that support a healthy immune system and can help you get a good night’s sleep.* 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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12 Natural Ways to Achieve Youthful, Glowing Skin At Any Age
The skin is the body’s largest organ, occupying more than 10 percent of the total body mass and approximately 18 square feet of the human body. Biologically, the skin is our body’s first line of defense and a protective outer layer to ward off infection and illness. Healthy Skin Tips Skin, like every other part of the human body (including the brain), can be improved with deliberate care and attention. And like most other organs, improving the health of your skin requires a multi-pronged approach for best results. Diet, exercise, clean foods, high-quality supplements, and adequate sleep are all ways to increase your skin’s natural radiance. 12 Natural Ways to Take Better Care of Your Skin 1. Keep Stress at Bay Have you ever noticed that when you’re stressed out, your body tends to reflect that? Just as stress affects your brain, it can affect your body – even your skin. When you experience stress, your adrenal glands release cortisol, the stress hormone, into the bloodstream. High cortisol levels have been directly linked to breakouts and a slew of other skin issues. 2. Practice Safe Sun An estimated 90 percent of skin aging is caused by the sun, so be sure to monitor how much sun you’re getting and always use sunscreen when spending significant time outside. For sufficient protection against damaging UV rays, it’s recommended to use broad-spectrum SPF 30 or higher. 3. Opt-Out of Sugar There’s no denying that eating overly processed, chemical-ridden, sugar-filled foods can wreak havoc on your skin. High-glycemic foods, such as white bread, soda, and nutrient-void baked goods, contain processed sugars and starches. These foods can make your skin more prone to blemishes and signs of skin aging. 4. Get Your Beauty Sleep For optimal health and blemish-free skin, it’s recommended to get 7 to 9 hours of restful sleep each night. Anything less can have a negative impact on wound healing, collagen production, skin hydration, skin barrier function, and skin texture. 5. Watch Your Water Intake Water replenishes skin tissues, moisturizes your skin, and increases the elasticity of your skin. It also flushes out impurities and improves circulation and blood flow, which can help your skin glow. Eight 8-ounce glasses per day is the general guideline, but active individuals or people that live in warm climates may need more. 6. Avoid Smoking It’s no surprise that smoking has detrimental effects on your health. When tobacco is heated via cigarettes or vaping, it releases damaging free radicals. This results in the breakdown of collagen and elastin and over time can lead to dehydration, hyperpigmentation, dark undereye circles, broken blood vessels, and a lackluster complexion. 7. Support Your Skin Microbiome Did you know that just like your gut, your skin is home to trillions of bacteria? These microscopic organisms make up the skin microbiome and work to stave off infection, fight free radicals, protect you from harmful UV rays, and keep your skin hydrated and supple. To support your skin microbiome, avoid harsh soaps, scrubs, and over-exfoliating products which, in addition to washing away grit and grime, strip the skin of beneficial bacteria. 8. Take a Quality Probiotic Underlying gut health issues can appear on the skin in many ways, including acne. If you’re struggling with skin problems, we highly suggest supplementing with a quality probiotic to increase healthy microflora within the gut, support your skin microbiome, and keep your inner-ecosystem functioning optimally. When choosing a probiotic supplement, look for a high-quality product with an effective combination of probiotic strains. 9. Clean Up Your Diet The effects of diet on the skin can be subjective. Some people are naturally more sensitive to certain foods than others, so if you’re dealing with skin issues, try omitting sugar, dairy, and processed foods to see if that makes a difference. Aim to fill your plate with nutrient-dense, clear skin supporting, antioxidant-rich options like blueberries, kale, spinach, and dark chocolate. 10. Move Your Body Growing evidence suggests that exercise may be responsible for flushing out toxins and brightening your complexion. How so? Physical activity increases blood flow throughout the body, bringing vital oxygen, nutrients, and minerals to the skin. Any movement counts, but low-impact exercises like yoga, tend to yield the best results. 11. Detox Your Skin Care Routine Much of what you put on our skin is absorbed by the body and transported to your organs. That means while you’re trying to look good on the outside, you may be poisoning yourself on the inside. It’s important to always read ingredient lists. Also, aim to use natural products without “fragrance” and free from aluminum, formaldehyde, oxybenzone, parabens, polyethylene glycols, and phthalates hidden in the walls of plastic containers. 12. Get Your Vitamin D Vitamin D supports skin cell growth, repair, and metabolism. Optimize your levels by spending 10 to 30 minutes a day exposing your face, arms, and legs to the sun, without sunscreen. If you burn easily, start with just 5 minutes and incrementally increase your time in the sun. Are your skincare habits helping or hurting you? What else do you want to know about skin health? If you’ve struggled, or are currently struggling, with skin issues, let us know what worked and what didn’t. Please share your experiences and insights in the space below. At BrainMD, we’re dedicated to providing the highest purity nutrients to support your brain health and overall well-being. For more information about our full list of supplements, please visit us at BrainMD.
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Some of the Best Exercises to Strengthen Your Joints
Over time, have your joints stiffened and become painful? Many people experience joint pain, especially while exercising. If you’re looking for ways to protect your joints while working out, keep reading… Joint Care Basics: How to Strengthen Your Joints As You Age Don’t Stop Exercising Exercise is vital to building stronger joints, so one of the worst things you can do is to stop working out (unless you’re experiencing intense joint pain or are recovering from a knee, hip, or other joint surgery). Without a consistent exercise regimen, your muscles can become weak and flabby and your joints can become stiff and brittle. It’s okay to ease off your full routine while the pain persists, but once your body has recovered, gradually return to normal workouts. Stay Hydrated It’s vital to stay properly hydrated while exercising. Drinking water helps to prevent muscle cramping and lubricates your joints. Additionally, drinking water can help your muscles stay strong. Remaining well-hydrated enables your muscles to work longer and harder before they feel tired, and this will help you build muscle. Fantastic Fatty Acids The omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) have a wide range of profound health benefits, from supporting heart and joint health to promoting healthy cognition and mood. Omega-3s play a crucial role in regulating the body’s healthy inflammatory responses, which reduce the chances of having problems with your circulation, joints, and other organs. Vitamin C and Collagen Collagen is a family of large proteins that provide strength to the body’s connective tissues. Collagen is a major structural component of this connective tissue “glue” that holds our cells in their assigned locations within our tissues and organs. Since the body needs vitamin C to make collagen for healthy circulation, skin, joints, bone and other hard tissues, and all the body’s organs, it’s recommended to supplement with a 1-2 gram daily dose of high-quality vitamin C. High-absorption Curcumin Curcumin (a mixture of 3 highly beneficial curcuminoids), from the turmeric root, can be excellent for joint health. However, turmeric powder is very poorly-absorbed. There are high-absorption curcumin supplements available, but before trying one, make sure the product has improved joint health in clinical trials. Worst Sports for Joints Seriously consider avoiding these joint unfriendly sports (especially if you’re already dealing with joint pain): Basketball Football Rugby Long-distance running Racquet sports (tennis, squash, racquetball) Any sport where you kick a ball, run at high speeds or make rapid directional changes can be punishing to the joints. Now that we’ve looked at some sports that are bad for the joints, here are a few activities you might consider if you suffer from joint pain… Best Low-impact Exercises That Will Help Protect Your Joints 1. Walking Walking is one of the simplest and healthiest exercises. Walking stimulates blood flow and provides oxygen to the brain. Walking can help clear your mind, improve your mood, and burn calories all at the same time. Walking doesn’t require practice or any special ability, yet its health benefits are numerous. Besides trimming your waistline, walking can help: Enhance your mood Increase blood flow Lower blood pressure Improve blood sugar regulation Lower unhealthy high levels of LDL cholesterol Raise HDL cholesterol to higher, more healthy levels Help you stay fit and strong Beginners should start on a level path and walk for 15 minutes, 3-5 times per week. Once that routine becomes comfortable, try picking up the pace, extending the duration, or choosing a more challenging course to take your walks to the next level. 2. Swimming As a low-impact sport, swimming is very good for your health. It improves the body’s use of oxygen and increases lung function. Swimming is one of the only workouts where you can burn calories, boost your metabolism, and firm up many muscles in your body without putting stress on your joints. Your joints are fully supported, so you don’t have to worry about sustaining the kind of injuries that can come from jogging or other high-impact sports. Swimming is extremely beneficial for those with joint problems because, while in the water, you’re non-weight bearing. Depending on how fast you swim, you can burn anywhere from 500-600 calories an hour. Doing the breaststroke for 30 minutes can burn almost 400 calories. 3. Rowing Activities like canoeing, kayaking, and rowing are considered low-impact sports. Since movements made during these activities are fluid and cyclical, they’re easy on your joints. These water sports exercise the upper body and core, so the hips and knees are spared excessive joint strain. You can also find a rowing machine at your gym or fitness center for the same low-impact, but heart-pumping exercise. Best Indoor Exercises for Joints In addition to the outdoor activities listed above, you can do stretches and flexibility exercises at home. Though there are literally hundreds of joint mobility exercises you can try, here are just a few (demonstration videos for each of these can be found online): Arm circles Leg extension Lunges Seated row Shoulder press Step-ups Squats Before beginning any exercise or physical activity, be sure to properly warm up by doing basic stretches like these. [wc_box color="inverse" text_align="left”] Bottom line: physical exercise is perhaps the single most important thing you can do to keep your brain and body 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 every day. If you’re looking to lose weight, you may want to extend the duration and increase the intensity of your workout sessions. Putting these tips into practice can help strengthen your joints and reduce joint pain so you can stay active and enjoy a brain-healthy life. [/wc_box] 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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