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Here Are Some of the Best Tips for How to Overcome the Winter Blues
Like it or not, winter is here. For some people, this season is filled with enjoyable things, like: crisper air, snowy vistas and winter sports. But for others, the colder months represent a downturn in mood and energy that leaves them feeling sad, lethargic, and fatigued. Some refer to this as the "winter blues." There are several reasons why a change in seasons can negatively affect a person’s thoughts and feelings.¹ Due to colder temperatures and inclement weather, the tendency for many people is to stay inside where it’s warm and hunker down for the winter. Spending more time indoors can create physiological changes in the brain, which can have a significant impact on attitude and outlook. Also, getting insufficient sunlight can trigger the winter blues. Signs of Winter Blues Many people deal with low mood during the winter months. Whether initiated by the demands of work, relationship challenges, or excessive stress, negative thoughts can come on without warning. Low mood can contribute to adverse physical consequences and also can lead to possible mental health concerns. The signs of winter blues may include: Negative or guilty thoughts Mental fogginess Purposefully avoiding social interaction Overeating and emotional eating Periods of low appetite Difficulty with concentration and memory Since many people dismiss these issues as just feeling down, they may not get the help they need, which can result in serious mental or emotional difficulties. Nutrient Deficiencies A variety of things can affect your mood, but one reason why a change in seasons can cause negative mood is lack of nutrients: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Low Serotonin The human brain naturally produces a neurotransmitter called serotonin. Serotonin plays many important roles in the brain’s functioning and is involved in maintaining quality sleep, positive mood, self-confidence, and even healthy appetite and social engagement. The winter months tend to keep people indoors, which can lead to weight gain, low energy, negative mood and a falloff in serotonin brain activity. As the neurotransmitter that plays a vital role in mood, a serotonin activity decrease is often linked with an increase in depressive thoughts and feelings. Fluctuations in Melatonin Changing seasons can affect your mood and sleep. Melatonin may help your body adapt to these changes. When sudden drops in this hormone occur, mood and sleep can get out of sync, causing either increased sleep, low mood or mood swings. Taking melatonin may help promote positive mood and maintain normal sleep cycles. If your normal melatonin production is off, a supplement with melatonin may help you feel more balanced. Vitamin D Deficiency Getting necessary amounts of vitamin D can be particularly challenging during the winter season when there are fewer hours of sunlight and when the sun itself is less intense. However, failure to make or absorb enough vitamin D can lead to health problems and other mental and physical difficulties.² The lower your vitamin D levels, the more likely you’ll be to feel blue rather than happy. Low levels of vitamin D have been associated with higher incidences of stress, anxious thoughts and mood issues. [/wc_box] There are many ways you can naturally improve your outlook and help alleviate the issues that come with low mood. Here are just a few… 6 of the Best Ways to Beat the Winter Blues 1. Stay Connected Social connections are incredibly important to your overall well-being. Since the health habits of the people you spend time with can have a dramatic impact on your own health, surround yourself with people who are happy, upbeat, and kind. Also, for personal growth, you need people in your life who will push, teach, and guide you. Spending time in a community of like-minded people is a wonderful way to boost your bliss hormones, such as oxytocin. Focusing your energy on positive people can affect your everyday life and longevity. 2. Supplemental Light Source Daily exposure to appropriate levels (even just 10 to 30 minutes a day) of direct sunlight can boost vitamin D3 levels which can help improve your mood. If you find it challenging to get enough natural light during the winter, consider buying a light box or vitamin D lamp for your home or work desk. These alternate light sources simulate noontime sunshine without the UV rays that cause skin cancers. Be sure to purchase a light box that’s proven to increase vitamin D levels, features several different settings to prevent eyestrain and is as close to the natural sunlight spectrum as possible. 3. Good Mood Foods Since your brain uses more than 20% of your body’s total energy, it requires high-quality food with specific vitamins and nutrients to use as fuel throughout the day. What you eat can greatly affect your brain’s overall performance. Making healthier choices in your diet will not only help control your waistline, it can also help lift your mood and provide a long-lasting increase in energy and focus. Add a variety of mood-boosting foods to your next grocery list. 4. Take a Trip If getting enough UVA (ultraviolet A) rays from the sun proves difficult during the winter months, especially for those who live in the northern half of the U.S., consider saving up some money during the summer for a vacation to a sunny destination (the Caribbean, for instance) during the winter. This will make enduring the cold, dark months more bearable, and boost your vitamin D levels. 5. Pamper Yourself If you typically feel down or get stressed out during the winter months, look for ways to pamper yourself. Getting a massage can do more than just improve your physical function. Clinical studies indicate that a massage is beneficial for improving mood³ and coping with stress. Massages can help to reduce the stress hormone cortisol and increase the activity of such neurotransmitters as dopamine and serotonin. 6. Get Dietary Supplement Support Whether 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 mood and stress that can help turn your day around.* These brain-directed supplements have been formulated with the highest quality ingredients that can help you feel calm, content, and able to manage stress or mental strain.* Adopting these healthy habits can help improve your mood during the winter months. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. National Institute of Mental Health. (n.d.). Seasonal affective disorder. National Institutes of Health. https://www.nimh.nih.gov/health/topics/seasonal-affective-disorder 2. Silva, M. R. M., Barros, W. M. A., da Silva, M. L., da Silva, J. M. L., Souza, A. P. S., da Silva, A. B. J., Fernandes, M. S. S., de Souza, S. L., & Souza, V. O. N. (2021). Relationship between vitamin D deficiency and psychophysiological variables: A systematic review of the literature. Clinics (Sao Paulo), 76, e3155. https://doi.org/10.6061/clinics/2021/e3155 3. Sharpe, P. A., Williams, H. G., Granner, M. L., & Hussey, J. R. (2007). A randomised study of the effects of massage therapy compared to guided relaxation on well-being and stress perception among older adults. Complementary Therapies in Medicine, 15(3), 157-163. https://doi.org/10.1016/j.ctim.2007.01.004
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This Is How to Boost Your Attention and Energy with Choline Supplements
Do you feel like you don’t have enough energy to get through the day? Is it difficult for you to finish things once you’ve started them? Do you find it hard to concentrate? If you answered yes to any of those questions, you might be low in choline and could benefit from choline supplements. What is Choline? Though not traditionally regarded as a vitamin, choline was recently reclassified as an essential nutrient. Choline is fundamental to all our cell, tissue, and organ functions, and is crucial for brain function. Choline also is very important for a healthy pregnancy. The U.S. Govt. has made recommendations for adequate dietary intake of choline. Surveys indicate that as many as 9 of 10 Americans, including most pregnant and lactating women,¹ have intakes well below the recommended Adequate Intake for choline. Choline and the Brain Choline is an essential molecular building block for acetylcholine, our most abundant and versatile nerve transmitter. As its name suggests, acetylcholine has choline as part of its molecular structure. Brain circuits that use this transmitter are called cholinergic, and cholinergic neurotransmission is crucial for memory, learning,² mental clarity, focus, and concentration. Choline also plays an important role in maintaining cell membranes, the thin molecular sheets that define most of the structure and functioning of all our cells. Choline is part of the structure of phosphatidylcholine, a key membrane building block. Choline and Methyl Groups Choline is fundamental to all life as a source of methyl groups, each a deceptively simple combination of one carbon atom with three hydrogen atoms. Choline is a major dietary source of methyl groups, which the brain needs for making the neurotransmitter epinephrine, the sleep hormone melatonin, and the myelin insulation of its nerve cells. The brain and other organs routinely have a high demand for methyl, and choline’s methyl groups back up the methyls we obtain from dietary methylfolate and methyl vitamin B12. As a methyl backup, choline also helps ensure healthy gene function. Our neurons and all our other cells require methyl to make and maintain their DNA, to turn their genes on and off (epigenetic controls), for growth and maintenance, to regulate homocysteine which is a potentially toxic metabolic byproduct, and for numerous other life functions. The liver is the body’s main methyl coordinator and needs choline to make bile for healthy digestive function; choline deficiency is associated with liver fat buildup (“fatty liver”) and risk for ongoing liver damage. Liver problems also can drain the energy of the entire body. Choline-rich Foods Our bodies normally can make a small amount of choline, but some people have gene mutations that impair their capacity to make it. Though all of us rely on food sources for some of our daily intake, a large percentage of women, children, and older men are not receiving adequate choline in their diets. Choline deficiency can increase the risk of poor concentration, poor memory, and other cognitive impairments, especially as we age. Choline can be found in many foods, including liver, beef, salmon, cod, cauliflower, and Brussel sprouts. Many refer to eggs as a “brain food,” since the yolks are rich in choline. Choline is especially present in animal products, so vegetarians and vegans are more prone to experiencing a deficiency in choline. Although eating a varied diet increases the likelihood that you are consuming enough choline, you may consider trying a supplement that contains choline – especially if you find yourself struggling with memory, focus, attention, or learning. BrainMD recognizes choline’s importance by including it in our premier multiple, NeuroVite Plus Multivitamin. Choline is also featured in two of our specialized brain supplements. 2 Powerful Choline Supplements to Boost Your Attention and Energy Focus & Energy It’s not uncommon for people to have periods where they feel tired or unfocused. BrainMD’s Focus & Energy was designed to promote sharpness, improve mental and physical productivity, and prevent fatigue without lowering blood sugar.* Unlike many other dietary supplements, Focus & Energy provides nutritional and medicinal plant concentrates that are traditionally used as adaptogens and are clinically researched for these benefits.* Focus & Energy is formulated specifically to reinforce the brain and body’s ability to fight fatigue and adapt to stress.* Its 55 milligrams of choline makes a substantial contribution to the recommended intakes.* It contains a potent green tea extract, high in EGCG and other polyphenol antioxidants, chosen specifically to intensify blood flow that enables oxygen and nutrient delivery to the brain.* Focus & Energy also contains three highly concentrated plant adaptogens, renowned for helping brain and body cope with mental or physical stress: Ashwagandha is an Ayurvedic medicinal revered over thousands of years for its mental sharpening benefits.* Modern clinical research reveals it is also superb for coping with stress³ and occasional anxiety.* Rhodiola thrives in the most extreme Siberian climates and is a favorite in the East. This concentrate is doubly standardized and has shown strong anti-stress benefits in clinical trials.* Asian (Panax) ginseng leads all other ginsengs for its almost immediate mental focus benefits.* This concentrate is loaded with 15% brain-active ginsenosides and has been subjected to intensive research, with excellent results.* If you’re looking for a safe, effective, and natural way to support your mental focus while conserving your mental and physical energy, Focus & Energy is an excellent choice.* And unlike the energy rush, you can get from your stimulant of choice (coffee, diet soda, caffeine pills), there’s no dramatic drop in mood and energy with this dietary supplement.* Focus & Energy is safe, natural, and non-habit forming.* Attention Support Attention Support can increase your attention span while helping you stay relaxed and calm.* Increase your (or your child’s) potential with Attention Support’s natural focus boosters.* 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: Choline – a vitamin-like nutrient that supports the brain’s production of acetylcholine, which is also the nerve transmitter that triggers our muscles to contract.* 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 a healthy mood.* Zinc – an essential mineral, required by at least 100 enzymes and crucial for antioxidant protection of the brain, is often found deficient in people with mood problems.* Attention Support gives your brain the nutrients it needs, so its self-regulating processes can keep on top of challenges and allow you to stay focused and productive.* To be successful in today’s world, you need a clear mind and sharp focus. Focus & Energy and Attention Support are two of the best ways to help you achieve your goals.* At BrainMD, we’re dedicated to providing the highest purity nutrients to help give you the attention, focus, and energy you need to do the things you love. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: Brunst, K. J., Wright, R. O., DiGioia, K., Enlow, M. B., Fernandez, H., Wright, R. J., & Kannan, S. (2014). Racial/ethnic and sociodemographic factors associated with micronutrient intakes and inadequacies among pregnant women in an urban US population. Public Health Nutrition, 17(9), 1960–1970. https://doi.org/10.1017/S1368980013003224 Huang, Q., Liao, C., Ge, F., Ao, J., & Liu, T. (2022). Acetylcholine bidirectionally regulates learning and memory. Journal of Neurorestoratology, 10(2), 100002. https://doi.org/10.1016/j.jnrt.2022.100002 Baker, C., Kirby, J. B., O'Connor, J., Lindsay, K. G., Hutchins, A., & Harris, M. (2022). The perceived impact of Ashwagandha on stress, sleep quality, energy, and mental clarity for college students: Qualitative analysis of a double-blind randomized control trial. Journal of Medicinal Food, 25(12), 1095–1101. https://doi.org/10.1089/jmf.2022.0042
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How to Have Better Balance in Your Life
To be your best, you need your brain to be its best. When your brain works right, you tend to be effective, thoughtful, creative and energetic. But when your brain function is out of balance, you may have problems with mood, stress, impulsivity, anger, inflexibility, memory, work performance, and your relationships. It’s estimated that your brain has 86 billion nerve cells,¹ with each one connected to other cells by up to ten thousand individual connections. They communicate using electrical signals and messenger chemicals called neurotransmitters. Neurotransmitter Essentials Neurotransmitters (or just transmitters) are substances selectively produced and released by individual nerve cells to pass across the trillions of junctions between the cells (synapses) and coordinate clear communications both within your brain, and between your brain and the rest of your body. These back-and-forth transmissions influence practically every cell, tissue, and biological decision in your body. As transmitters are released by the nerve cells, they quickly travel across the synapse and impact receptors, proteins built into the receiving cell. These tiny antennas, and the transmitters to which they respond, make up a transmitter system. Proper neurotransmitter balance via the harmonious coordination of their systems is essential for living a brain healthy life. The better your transmitters work with each other, the closer you are to having optimal mental function. Transmitters such as serotonin‚ dopamine‚ and GABA play key roles in healthy brain functioning‚ which is essential to healthy behaviors and decision-making. 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 every area of your life. If you feel overly stressed or out of whack, the good news is that you can change how your brain functions. Try these 6 tips for achieving better balance in your brain and life… 6 of the Best Ways to Stay Balanced in Life 1. Prioritize Your Goals If working on all your goals at once becomes overwhelming, set up a hierarchy. Select a few things you absolutely must accomplish, several things you want to complete and many things that would be nice to finish in the future. Not only will this organizational structure allow you to focus on the essentials, it will also help to reduce the debilitating pressure of trying to juggle so many objectives at one time. 2. Soothing Tunes It’s no surprise that listening to music can increase pleasurable feelings, improve mood, boost energy, raise your brain’s dopamine activity and help with focus and concentration. Remaining in a relaxed state of mind is easier to accomplish when you have a happy tune running through your head. Listen to brain-enhancing music specifically composed to enhance mood, gratitude, motivation, and inspiration. 3. Happy Place As a coping mechanism, many people retreat to a “happy place.” Choose a haven, a place where you feel comfortable and that you can imagine with all your senses. If it’s the beach, visualize the ocean, feel the sand between your toes and the warm sun on your skin. Your haven can be any real or imaginary place where you’d like to spend time. Spend at least 10 minutes a day on this relaxing, life-changing exercise. You should feel calmer in a short period of time. 4. Brain-healthy Smoothie Unlike a caffeinated, sugar-laden breakfast on the run, choosing a healthy protein smoothie can help stabilize your blood sugar and prevent energy crashes. Getting a healthy serving of protein provides the brain with the nutrition you need to do your best thinking. Not only can protein smoothies provide high value nutrition, they also hydrate your brain and body too. Our bodies dehydrate during the night, so re-hydrating the brain first thing in the morning is a great way to get your mental function flowing and attain better balance throughout the day. 5. Deep Breathing Deep breathing is an effective relaxation technique that can be done anywhere, anytime. Whenever you feel angry, moody or stressed, take a deep breath, hold it for one or two seconds, then slowly exhale for about five seconds. Do this about 10 times and you’ll start to feel more relaxed. It’s much easier to achieve a balanced mood when you slow down and become more efficient with your breathing. 6. Get Nutritional Support If you have excessive stress or anxious/negative thoughts, help has arrived. BrainMD provides potent, high-purity nutrients to support the brain’s neurotransmitter systems. These brain-directed supplements have been formulated with the most clinically researched, highest quality ingredients that can help you feel calm, content, and able to manage stress or mental strain. Here are 2 of our top supplements to keep your brain and body balanced… NeuroLink BrainMD’s NeuroLink supports a diverse array of such key transmitters as adrenaline, noradrenaline, dopamine, serotonin, GABA, and glutamate.* NeuroLink provides an exclusive blend of nutrients that can help you maintain a positive mood, keep your focus, and deal with stressful challenges by helping your neurotransmitters stay in balance.* 5-HTP– In the brain, 5-HTP (5-hydroxytryptophan) is readily converted to serotonin to help maintain mental and emotional well-being, reduce anxious feelings, promote calm and relaxation, and enhance the quality of sleep.* GABA – This amino acid, technically gamma-aminobutyric acid, regulates excitability of nerve circuits in the brain and is considered the brain’s main calming neurotransmitter.* Taurine – Taurine, another amino acid, helps stabilize our nerve cell electrical activity and is known to enhance GABA’s calming effects.* Tyrosine – Tyrosine is required for the production of the neurotransmitters dopamine, adrenaline and noradrenaline. Having sufficient tyrosine in the brain promotes mental clarity in dealing with stress.* NeuroLink helps relieve stress, improve mood and provide better balance, so you can feel brighter again.* Serotonin Mood Support Our brain produces the naturally soothing neurotransmitter called serotonin. Serotonin plays many important roles in the brain’s biochemistry and is involved in maintaining healthy mood and promoting feelings of calmness. Serotonin Mood Support was developed to promote serotonin activity in the brain.* This formula includes: Vitamin B6 – This vitamin is fundamental to healthy brain function.* Vitamin B6 is also an essential cofactor for enzymes that make serotonin and other key transmitters.* Methylfolate – Methylfolate is pre-activated and is the body’s most readily utilized form of the folate vitamin.* It is better utilized than folic acid, which is a manufactured substance not found in nature.* Methylfolate is paired in this formula with methyl-vitamin B12 to help ensure the brain has sufficient methyl to make melatonin (our sleep hormone) and has the biochemical tools for renewing and maintaining its nearly 200 billion cells.* Saffron – The world’s most expensive herb, saffron has a long history of traditional use for inducing happiness.* Saffron has consistently improved mood,² stress, and other mental functions in many clinical trials.* Lifestyle habits such as consuming smart carbohydrates in moderation and taking a dietary supplement like Serotonin Mood Support can work together to elevate mood and promote calm.* Adopting these brain healthy habits can help to improve your emotional well-being and provide better balance in your 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 NeuroLink, Serotonin Mood 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. References: 1. National Institutes of Health. (2023, October 31). Scientists build largest maps to date of cells in human brain. NIH Research Matters. Retrieved February 7, 2025, from https://www.nih.gov/news-events/nih-research-matters/scientists-build-largest-maps-date-cells-human-brain 2. Jackson, P. A., Forster, J., Khan, J., Pouchieu, C., Dubreuil, S., Gaudout, D., Moras, B., Pourtau, L., Joffre, F., Vaysse, C., Bertrand, K., Abrous, H., Vauzour, D., Brossaud, J., Corcuff, J. B., Capuron, L., & Kennedy, D. O. (2021). Effects of saffron extract supplementation on mood, well-being, and response to a psychosocial stressor in healthy adults: A randomized, double-blind, parallel group, clinical trial. Frontiers in Nutrition, 7, 606124. https://doi.org/10.3389/fnut.2020.606124
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This Is What You Need to Know About EMDR Therapy!
Are you looking to overcome past traumas and break free from limiting beliefs? One treatment that might help is Eye Movement Desensitization and Reprocessing (EMDR). From possible benefits to potential drawbacks, here’s what you need to know about EMDR therapy and how it might be able to help you. What is EMDR Therapy? EMDR therapy was developed by psychologist Dr. Francine Shapiro in the late 1980s and is a scientifically proven method for treating traumatic events, negative beliefs, difficult emotions, and other distressing psychological experiences. It has gained popularity as an effective treatment for various mental health issues including psychological or emotional trauma, mood issues, and addiction. How Does EMDR Work? EMDR therapy differs from traditional talk therapy in that it doesn’t solely rely on verbal communication between the therapist and client. Instead, it uses bilateral stimulation techniques such as eye movements, hand taps, or auditory tones to stimulate both sides of the brain while an individual recalls traumatic events or distressing memories. This process helps to integrate unresolved emotions and beliefs associated with these memories into more adaptive thoughts. This therapy involves identifying the target memory or distressing experience. Once the traumatic event is identified, the therapist asks the client to recall specific details of this experience while simultaneously triggering bilateral stimulation. The goal of this process is to activate traumatic memories while keeping the body in a state of relaxation through rhythmic movement. This allows clients to safely process repressed emotions and negative self-perceptions related to their past experiences. As therapy continues, clients are encouraged to process new thoughts or insights before moving on to other traumatic memories or issues in subsequent sessions. This repetition can help individuals by reducing the negative thoughts or sensations associated with a traumatic event. Part of what makes EMDR an effective therapy is that it follows an eight-phase protocol… 8 Phases of EMDR Therapy Phase 1: History and Treatment Plan The therapist will review your clinical history and discuss the reasons you’re seeking treatment. Then the therapist will help you identify specific memories to target, and have you rate your level of distress caused by them. From there, a treatment plan will be created. Phase 2: Preparation The therapist will use one of several techniques to help you relax and cope with any emotional reactions that may arise during treatment, and make sure you feel emotionally safe before proceeding. The therapist will also let you know that you can stop the process any time you feel uncomfortable or overwhelmed. Phase 3: Assessment During this portion of therapy, you’ll be directed to identify three things associated with the targeted memory: a visual image related to the memory a negative belief about yourself that the memory triggers your emotional reactions and/or any physical sensations associated with the memory The therapist will also ask you to choose a positive belief about yourself within the context of the distressing memory, even if it isn’t a belief you fully accept at this moment. Phase 4: Desensitization As you hold the image from the memory in mind, the EMDR processing begins. After the therapist has done the hand movements (or one of the other types of brain stimulation), you’ll be given the opportunity to share your thoughts. Then you may either resume processing that memory or begin processing another one. Phase 5: Installation Here you replace the negative belief you had about yourself with a positive affirmation. For example, a victim of assault may change their beliefs from “I am powerless” to “I am in control.” Phase 6: Body Scan During this phase, your therapist will work with you to resolve any remaining physical tension or bodily sensations related to the memory. Phase 7: Closure The therapist will provide you with strategies to help you handle any distressing emotions that may come up between sessions. They also may recommend that you write down those thoughts or emotions in a journal so that you can share them in your next session. Phase 8: Re-evaluation At the end of each session, the therapist will assess your progress and adjust your treatment plan as needed. Advantages of EMDR Therapy One significant advantage of EMDR therapy over traditional talk therapy is the speed at which it can yield results. While traditional therapy may take months or even years to show improvements, studies¹ have shown that EMDR can help provide relief from emotional or psychological trauma after only a few sessions. Also, EMDR therapy has been found highly effective in treating a wide range of mental health issues and is especially useful for individuals who have difficulty articulating their thoughts and feelings. It also can foster a greater sense of empowerment as clients are actively involved in the process. EMDR FAQ [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Who can benefit from EMDR therapy? EMDR therapy may be effective for individuals who have experienced various forms of trauma, including childhood abuse, sexual assault, accidents, and natural disasters. It also can be helpful for those who struggle with phobias, grief, or other emotional distress. Is EMDR therapy evidence-based? Yes. Multiple research studies² have demonstrated its effectiveness in treating trauma-related symptoms. EMDR has been recognized as an evidence-based treatment by organizations such as the American Psychological Association (APA), Department of Veterans Affairs (VA), Department of Defense (DOD), World Health Organization (WHO), and many others. How long does it take to see results from EMDR therapy? The number of sessions needed varies depending on individual circumstances; however, many people report significant relief after just a few sessions. The length of each session may depend on various factors, including the complexity of the traumatic event or any underlying mental health conditions. Is EMDR therapy suitable for everyone? EMDR therapy may not be appropriate for individuals with certain medical or mental health conditions that could interfere with the processing of traumatic memories. These will be assessed by a trained therapist during an initial consultation to determine if EMDR therapy is a suitable treatment option. How can I find an EMDR therapist? It’s essential to find a qualified and experienced EMDR therapist who has completed an accredited training program. You can search for therapists in your area through the official website of the EMDR International Association (EMDRIA). Are there any risks associated with EMDR therapy? As with any form of psychotherapy, there are potential risks involved with EMDR therapy. In some cases, individuals may experience temporary disturbances in thoughts or emotions during or after a session, but these are typically resolved over time or with additional sessions. Is EMDR therapy covered by insurance? Many insurance providers cover EMDR therapy. However, coverage varies by provider and plan, so it’s best to check with your specific insurance company before starting EMDR sessions. Can EMDR therapy be done remotely? Originally, EMDR therapy was only conducted in person, but now there are options for remote treatment through online video conferencing. However, it’s essential to ensure the therapist you choose has received proper training in providing EMDR remotely. [/wc_box] Is EMDR Right for You? EMDR therapy has emerged as a promising treatment option for those struggling with various emotional or mental health concerns. It’s been a successful method for reprocessing negative or traumatic memories and has helped many achieve improved emotional well-being. So, is EMDR right for you? As with any therapy, it’s recommended that you speak with a medical professional before beginning any treatment. 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. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Shapiro, F. (2014). The role of eye movement desensitization and reprocessing (EMDR) therapy in medicine: Addressing the psychological and physical symptoms stemming from adverse life experiences. Perm Journal, 18(1), 71–77. https://doi.org/10.7812/TPP/13-098 2. Wilson, G., Farrell, D., Barron, I., Hutchins, J., Whybrow, D., & Kiernan, M. D. (2018). The use of eye-movement desensitization reprocessing (EMDR) therapy in treating post-traumatic stress disorder—a systematic narrative review. Frontiers in Psychology, 9, 923. https://doi.org/10.3389/fpsyg.2018.00923
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Here Are 6 of the Best Ways to Build Resilience
How do you handle life’s curve balls? When you’ve experienced loss, adversity, trauma, or perhaps an ongoing period of high stress – what did you do to cope? How we handle life’s difficulties indicates our level of resilience. If you lack resilience, you might get overwhelmed by life’s challenges, shut down, and emotionally isolate. You might act out in unhealthy ways such as drinking too much alcohol or using another substance, risk-taking, undereating or overeating. Additionally, you might obsess or dwell on your problems and feel victimized. You might become unable to take action to help yourself. On the other hand, if you have greater resilience, you may adapt to life’s curve balls pretty well. You might draw on your inner reserves or faith as you move through the challenge, practicing a high level of self-care. You might readily rely on the social support you have already developed. You also might ensure you have downtime to be with your grief and feelings, and adopt a positive outlook, knowing your hardship will not last forever. You may even find positive actions to take that boost your self-esteem and well-being. Without resilience, life may be more difficult. With greater resilience, life may be more manageable. Difficulties even may become opportunities for profound personal growth. If you aren’t as resilient as you’d like to be, don’t worry. The good news is that you can develop more of this indispensable quality. Here’s how to build resilience. Defining Resilience Resilience is “the power or ability of a material to return to its original form, position, etc., after being bent, compressed, or stretched.” This definition suggests elasticity or flexibility, which is a great way to think about human resilience. However, human resilience also embodies something greater. Having the capacity to adapt and be flexible in our feelings, behaviors, and thinking when exposed to challenges is definitely a big part of being resilient. But there’s a personal growth or spiritual part of resilience too. A calamity or period of difficulty can alter us in a positive way, making us more able, wiser, and stronger. Resilience is adapting positively in the face of change or adversity. It comes with a load of benefits, too. The cognitive and emotional tools we develop when we adapt to adversity equip us to deal with what we may face in the future. Research¹ shows that resilience is protective against the effects of stress and a number of mental health issues, including persistent low mood and feelings of anxiousness. If you have a mental health condition, being resilient may help to improve your coping abilities. People who develop their resilience tend to enjoy stronger social connections as well. The following tips come from mental health experts and can help you become more resilient. 6 Simple Tips to Help You Build Resilience 1. Practice Excellent Self-Care This is a great place to start, especially if you’re currently dealing with something difficult. Ensure you’re taking excellent care of yourself. Start with the basics: restful sleep regular exercise nutritious meals a relaxation technique or spiritual practice (meditation/yoga, prayer, deep breathing, guided imagery, etc.) get outside in nature enjoy a hobby listen to some music you love watch a good program time to do nothing at all Excellent self-care, of course, also means avoiding negative outlets like numbing pain with alcohol, excess food, or other substances. 2. Develop Social Connections Having social support is one of the most foundational components of resilience.² Cultivate meaningful, positive relationships with friends and loved ones. These social connections can provide you with sustaining love, wisdom, support, guidance, and acceptance during good and difficult times. Don’t overlook connections outside of your inner circle. Join a spiritual group or community or even your neighborhood book club. 3. Look for Growth in Your Experiences Start developing a mindset that gleans the personal growth you’ve gained from life experiences, good and bad. That horrible breakup last summer? Write down a few things you learned from it. Consider how you have dealt with past hardships. What worked? What didn’t? If you’re currently challenged, is there something you’re learning? 4. Stay Positive and Hopeful Try to stay positive and expect good things to happen. Even if you feel awful currently, cultivate an inner knowing that the difficult time will pass. Times of adversity will not last forever. Find enjoyment in small pleasures. Practice acceptance as it will allow you to deal with your current situation with less anxiousness. Accepting circumstances that cannot be changed can help clarify what can be changed. 5. Find a Purpose Having a greater purpose can keep your sights on the horizon rather than focused on your problems. Take actions, no matter how small, that serve your greater purpose each day. It doesn’t have to be complicated. It could be simple like aiming to be of service to others or to be kind to others. Consider volunteering. Whether you help out at a local food pantry or just listen to a friend going through a hard time, it will help give you a sense of purpose. (It will also boost your self-esteem and connect you with others, further boosting your resilience!) 6. Become a Problem-Solver and Goal-Setter Exercise your problem-solving abilities by facing your challenges head-on. Enlist the help of others to help you, if need be. Write your problem down in black and white. Determine what you can do to make it better. Figure out what action you need to take, make a plan, and then do it. The same goes for goal-setting. Develop some well-defined and achievable goals and then take consistent, small steps toward achieving them. Taking steps towards solving a problem or reaching a goal can provide you with a sense of accomplishment – and that can help build resilience. Even small steps can help to improve your circumstances, build confidence, and reduce feelings of anxiousness. Seek Help Using your own resources and embracing these tips may not be enough. Don’t hesitate to reach out to a mental health professional. They may provide the added support you need to become more resilient. 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. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: Shrivastava, A., & Desousa, A. (2016). Resilience: A psychobiological construct for psychiatric disorders. Indian Journal of Psychiatry, 58(1), 38–43. https://doi.org/10.4103/0019-5545.174365 Ozbay, F., Johnson, D. C., Dimoulas, E., Morgan, C. A., Charney, D., & Southwick, S. (2007). Social support and resilience to stress: From neurobiology to clinical practice. Psychiatry (Edgmont), 4(5), 35–40. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2921311/
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Here Are Some of the Best-Absorbed Vitamins
Vitamins and certain mineral nutrients are essential for our survival. The body runs on thousands of enzymes, most of which need vitamins or minerals to be part of their structure or as necessary cofactors for the reactions they make happen. Without essential nutrients, we cannot make and use energy. And without energy, there’s no life. The Nutrition Gap Based on large surveys of Americans’ dietary patterns, the U.S. Centers for Disease Control and Prevention (CDC) consistently reports insufficient average intakes of various essential nutrients, vitamins, and minerals. Due to the poor nutritional quality of the standard American diet (SAD), many people aren’t receiving proper nutrition from the foods they eat. Since so many American foods are grown in poor soils, sprayed with poisons, and technologically manipulated, even those who eat a relatively healthy diet may find it challenging to get all the nutrients they need. Also, due to genetic individuality, some people need more of certain vitamins and minerals than the average person does. Everyday stress also can burn away nutrients. To help fill the nutrient gap, it’s crucial to get additional supplies of these nutrients. That’s where supplements come in. The reason they’re called supplements is because they supplement your diet with the nutrients you might be missing by only fueling your body with food. As you search for effective, high-purity supplements, there are many elements to consider…such as bioavailability. What is Bioavailability? According to the National Institute of Health’s Office of Dietary Supplements, bioavailability is defined as “the amount of (a given nutrient) in food, medications, and supplements that are absorbed in the intestines and ultimately available for biological activity in your cells and tissues.” Bioavailability has also been referred to as one of the least appreciated and understood factors¹ of nutritional health as it pertains to longevity, morbidity, and overall quality of life. In pharmacology, bioavailability refers to the percentage of an administered substance that reaches the bloodstream. A medication delivered intravenously is considered 100% bioavailable. With respect to dietary supplements, bioavailability is not just the amount or fraction of the nutrient that’s absorbed into the bloodstream, but also how much of it is used by the body or stored for future use. Due to their oral consumption, dietary supplements take longer to enter the bloodstream than a substance administered intravenously. One of the most important aspects of bioavailability is absorption. Absorption Basics The digestive system uses enzymes and emulsifiers to convert the vitamins and nutrients from your food and supplements into tiny, molecule-sized dispersions, which are then absorbed across your gut lining into the blood. This absorption process can be affected by many factors, including competition of digestion and the addition of other supplements. Mineral molecules need to be broken down into charged ions for efficient absorption. Many supplements contain minerals as oxides, which makes them poorly absorbed since they don’t easily form ions. Magnesium is commonly used as an oxide because it takes up less space in the tablet or capsule (and it’s cheaper than the better absorbed ionic magnesium compounds). Following dispersion by the digestive system, practically all the vitamins and ionic essential minerals are picked up by transport proteins located in the intestinal lining, then transported into the blood. Sugar (sucrose) interferes with the absorption of vitamin C by blocking the vitamin C transporter. Bioavailability Inhibitors Many things can adversely affect bioavailability, such as the quality of food, the overall health of the GI tract, pregnancy status, and genetic makeup. Here are some additional factors to be mindful of: Alcohol – Alcohol can interfere with the intake and absorption of vitamins A, D, E, K, practically all the B vitamins, and the minerals magnesium and zinc. Alcohol increases the metabolic demands for nutrients, accelerates their loss from the body, and impairs their storage and utilization. Caffeine – Caffeine can reduce the absorption of nutrients and increase the excretion of important vitamins and minerals. It also contains tannins, which can inhibit the absorption of the B vitamins, calcium, iron, and magnesium. Digestive issues – Crohn’s, irritable bowel syndrome (IBS), celiac disease, and other digestive problems can significantly hinder the body’s ability to properly absorb and utilize nutrients. Medications – Many over-the-counter and prescription drugs impair nutrient absorption and/or utilization. A well-known example is statins, which impair the absorption of coenzyme Q10. Stress – Excessive stress can increase cortisol, the body’s primary stress hormone. Stress can deplete the body of its nutrients and wreak havoc on the digestive system. Bioavailability Enhancers Just as there are many things that reduce nutrient absorption and metabolism, there are also many things that can help increase the bioavailability of nutrients. Time of Day – Some supplements may have more benefits when taken at certain times during the day. For instance, magnesium should be taken in the evening since it has calming properties. Take with Food – Since supplements generally aren’t well tolerated when taken on an empty stomach, most should be taken with a meal. Fat-soluble supplements, like vitamins A, D, and E, should be taken with a meal containing fat to aid in their digestion. Supporting Ingredients – Some ingredients can increase the bioavailability of other nutrients. One example is vitamin C, which can enhance the bioavailability of iron. Proper Storage – To help ensure the efficacy of your supplements, be sure to store them in a cool, dry area away from direct sunlight (try this handy vitamin organizer). It’s a good idea to store fish oil and other liquid or liposomal products in the fridge. Make sure they’re tightly sealed to prevent moisture from getting in. [wc_box color="secondary" text_align="left" margin_top="" margin_bottom="" class=""] Absorb This Ongoing population surveys clearly indicate the modern diet isn’t providing sufficient average intakes of various essential nutrients.² Failing to get enough of these vitamins and essential nutrients may lead to serious, long-term health issues. Bioavailability is the percentage of the dose of a nutrient or other substance that is absorbed into the bloodstream and used by the body’s cells. Many things can interfere with nutrient absorption including alcohol, caffeine, stress, and some prescription drugs. You can potentially get more from your supplements by taking them with food, following the directions for use, and making sure they’re properly sealed and stored. One thing to keep in mind is that just because a supplement claims to contain a particular amount of a specific nutrient doesn’t mean your body will absorb the entire amount. Always conduct thorough research on the nutrients included in a dietary supplement before adding it to your daily regimen. BrainMD’s vitamins are ultra-pure, science-based, and brain directed. Our high-quality supplements are made from ingredients that have undergone rigorous clinical testing and have been formulated for maximum bioavailability, to give you the nutrients you need to be your best self. [/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. References: 1. Pressman, P., Clemens, R. A., & Hayes, A. W. (2017). Bioavailability of micronutrients obtained from supplements and food: A survey and case study of the polyphenols. Toxicology Research and Application. https://doi.org/10.1177/2397847317696366 2. Passarelli, S., Free, C. M., Shepon, A., Beal, T., Batis, C., & Golden, C. D. (2024). Global estimation of dietary micronutrient inadequacies: A modelling analysis. The Lancet Global Health, 12(10), e1590–e1599. https://doi.org/10.1016/S2214-109X(24)00276-6
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Here Are 5 of The Best Ways to Stay Calm Every Day
Do you ever feel sad or irritable for no reason? Do you tend to worry or have occasional anxious thoughts? To a large extent, your mental state is affected by your brain chemistry. The brain uses various messenger substances (neurotransmitters) to regulate mood, behavior, and other mental functions.¹ When your brain transmitters are balanced, you can think more clearly, feel happier, and experience greater well-being. Proper neurotransmitter balance is essential for living a brain healthy life. The better your transmitters work with each other, the closer you are to having optimal mental function, which is especially important when stress reaches an unhealthy level. Good Stress/Bad Stress Contrary to popular belief, not all stress is bad. A little bit of stress is actually good because it can motivate you to meet your goals. Low level stress can also help you with resilience, problem solving and adapting to everyday challenges. Stress becomes a problem when it’s intense, recurring, or remains unresolved over a sustained period. At that point, stress takes a toll and can become harmful to your health. Too much stress can: Produce fear, anxiousness, worry, irrational excitement, and avoidance Decrease your overall brain function Create hormone imbalances Cause inappropriate eating, which can result in weight gain Make you more vulnerable to physical illness Unfortunately, when people have too much stress in their life, they often turn to unhealthy ways of dealing with it; such as using alcohol, illicit drugs, or food to feel better. However, these choices can end up doing more harm than good. Since there are many ways stress can ruin your health, here are a few tips for how to remain calm as you live your crazy, busy life… 5 of the Best Ways to Relieve Everyday Stress 1. Get Your Rest Lack of sleep often leads to illness, which makes it that much harder to accomplish everything on your to-do list. To ensure that you have the energy you need to keep up with a hectic schedule, it’s recommended that you get 7-9 hours of sleep each night. Sleep is an effective way to reduce stress, feel more energized, and focus on the positive things in your life. 2. Pet Your Pet Spending time with your pet has been shown to promote calmness by increasing levels of the stress-reducing hormone oxytocin and decreasing production of the stress hormone cortisol. Owning a pet that needs to be walked means you’ll get outside for fresh air and sunshine, which can lower your blood pressure, reduce your stress, and perhaps even help you lose weight. 3. Circle of Friends Social connections are incredibly important to your overall health and well-being. Never underestimate the power of community. The health habits of the people you spend time with can have a dramatic impact on your own health. Surround yourself with people who are happy, upbeat, and kind. 4. Brain Boosting Food Making healthier choices in your diet can benefit your waistline, help lift your mood, and provide a long-lasting increase in energy and focus. Your brain requires foods that are high in vitamins, essential minerals, and other nutrients to help meet its huge energy requirements throughout the day. Add these stress relieving, good mood foods to your next grocery list. 5. Stress Reducing Nutrients Due to the poor nutritional quality of the so-called Standard American Diet (SAD), many people aren’t receiving proper nutrition from the foods they eat. To help fill in the nutrition gap, it’s essential to get energy enhancing , stress-reducing nutrients, such as: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Magnesium Magnesium is an essential mineral for all the cells of the body, and is fundamental for the electrical activity of the brain’s nerve cells and for the healthy functioning of their trillions of information connections (synapses). Dietary surveys indicate magnesium deficiency² is widespread. Magnesium lowers irritability while promoting calm, balanced and mentally focused demeanor. Relora In a double-blind clinical trial,³ this patented blend of Magnolia officinalis and Phellodendron amurense extracts helped to lower occasional anxiety, including feelings of apprehension, tension, nervousness and worry. Relora® also can enhance healthy regulation of the stress hormone cortisol, while easing anger, fatigue, negative mood, and confusion. Holy Basil Extract Holy Basil or Tulsi (Ocimum sanctum) is an herb that’s been used in the East for over 3,000 years. It’s revered in the Indian Ayurveda tradition as “The Queen of Herbs.” In clinical trials,⁴ it improved adaptation to problems associated with stress, including occasional anxiety, forgetfulness, lowered attention, feelings of exhaustion, and frequent sleep problems. Taurine This vitamin-like conditionally essential nutrient is concentrated in electrically active tissues such as the retina, heart, and brain. Taurine is important for energy generation and is a protective nutrient for all the tissues, including the adrenal glands which are crucial for coping with stress. L-Theanine Extensive clinical research links this amino acid with the health benefits of green tea. It enhances relaxing alpha brain wave activity, reduces tension, and fosters a restful state without diminishing daytime alertness. It also promotes healthy blood pressure stability against the over-excitability associated with stress. [/wc_box] If you’re wondering where you can get all 5 of these ultra-pure, high-potency nutrients in a single vitamin capsule, look no further… Everyday Stress Relief To stay healthy in today’s fast-paced world, you need to be resilient to stress. Everyday Stress Relief replenishes your body’s levels of magnesium and taurine, which can help you cope during times of excessive stress.* In addition to these nutrients the formula supplies high-quality standardized herbal extracts clinically proven to help support your body’s response to stress on multiple levels.* Many relaxation supplements can make you sleepy, but not Everyday Stress Relief.* It’s completely safe, non-sedating and non-habit forming.* When taken as directed, Everyday Stress Relief helps to: Maintain a positive mood with sharp mental focus* Promote healthy stress hormone levels* Support your brain and adrenals in dealing with stress* Enhance your energy, endurance and vigor* Bottom line: Everyday Stress Relief can help you stay calm so that you can enjoy the good things in your life.* Try it 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 Everyday Stress Relief 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. References: 1. Teleanu, R. I., Niculescu, A.-G., Roza, E., Vladâcenco, O., Grumezescu, A. M., & Teleanu, D. M. (2022). Neurotransmitters—Key factors in neurological and neurodegenerative disorders of the central nervous system. International Journal of Molecular Sciences, 23(11), 5954. https://doi.org/10.3390/ijms23115954 2. Office of Dietary Supplements. (n.d.). Magnesium - Health professional fact sheet. National Institutes of Health. Retrieved February 7, 2025, from https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ 3. Talbott, S.M., Talbott, J.A. & Pugh, M. Effect of Magnolia officinalis and Phellodendron amurense (Relora®) on cortisol and psychological mood state in moderately stressed subjects. J Int Soc Sports Nutr 10, 37 (2013). https://doi.org/10.1186/1550-2783-10-37 4.Cohen, M. M. (2014). Tulsi - Ocimum sanctum: A herb for all reasons. Journal of Ayurveda and Integrative Medicine, 5(4), 251–259. https://doi.org/10.4103/0975-9476.146554
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What Are the Top Folate Benefits for Men?
You may be familiar with B vitamins such as vitamin B1 (thiamin), vitamin B2 (riboflavin), and vitamin B3 (niacin). But do you know what vitamin B9 is named? What Is Folate? Vitamin B9 is called folate. It’s a group of substances that supply the body with chemically simple methyl groups. The body needs folates but can’t make them from scratch and, therefore, must get them from foods or dietary supplements. Folate is vital at every life stage, from early development in the womb through birth and all the way through adulthood. But for many people, lifestyle factors, popularly used medications, or common gene mutations can deplete their folate stores. For these individuals, and most everyone else, the best dietary form of folate is methylfolate (MF). What Is Methylfolate? Methylfolate (technically methyltetrahydrofolate) is the body’s most active form of folate. All our cells need MF to drive specialized enzymes that make our DNA, genes, and chromosomes. Also, our cells need MF to repair damage to DNA. Methyl, coming mainly from folate, also is very important for epigenetics – turning genes on and off using methyl – as well as to enable cells to grow, maintain their structure, and make new cells. Our estimated 200 billion brain cells need MF for all these reasons. But they also need MF to enable them to make nerve cells’ electrical insulation and important neurotransmitters. While considering these impressive benefits of MF, it’s also important to be aware of the potential dangers of not taking MF. Folate Mutations When consumed, methylfolate doesn’t need to be converted into active folate – as the body’s most active folate form, it can be immediately used by our folate enzyme systems. One of the most common human gene mutations is the C677T mutation in the enzyme Methylenetetrahydrofolate Reductase (MTHFR), whose function is to produce MF. This mutation is associated with impaired folate utilization from food. Taking MF by mouth bypasses this mutation: as premade, authentic MF, it doesn’t need to be produced by MTHFR. For people with C677T, or various other less common MTHFR mutations, methylfolate is a health breakthrough! Folate-Rich Foods [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] 1. Avocados This incredibly underrated fruit is full of healthy fats that help to sustain brain blood flow and maintain blood pressure already within a normal range. Avocados are rich in many vitamins, including folate. 2. Asparagus Asparagus generates energy for your brain and body and is an incredible source of fiber and folate. It’s also an excellent source of vitamins A, E, and K. Asparagus is loaded with polyphenols and provides generous amounts of phosphorus, iron, and chromium. 3. Cruciferous Vegetables Cruciferous vegetables, especially broccoli and Brussels sprouts, are rich in folate. They also contain sulforaphane, which our friendly gut bacteria can convert into substances that help the body detoxify various potential toxins. They’re also high in carotenoids which are powerful antioxidants and assist with our vision and brain function. 4. Leafy Green Vegetables Leafy green vegetables have tremendous health benefits. They provide an enormous array of vitamins, essential minerals, carotenoids, and free-radical blocking antioxidants to help protect the brain and body against toxins. One of the vitamins abundant in these nutrient-dense vegetables is folate. 5. Spinach This nutrient-dense vegetable is a good source of fiber and is rich in magnesium, potassium, and vitamins A and K. Spinach also contains a high level of folate, which may help relieve mood issues. [/wc_box] What Are the Top Folate Benefits for Men? Here are just a few of the many folate benefits for men: Fundamental to the growth, renewal, and functioning of cells, tissues, and organs.* Helps support a healthy mood, memory, cognition, and behavior.* Enhances the clinically demonstrated mood benefits of SAMe (s-adenosyl-methionine).* Essential for the brain to make the key neurotransmitters serotonin, dopamine, and norepinephrine.* Promotes the brain’s healthy production of melatonin, our main sleep hormone.* Enhances the body’s regulation of homocysteine, a potentially toxic human metabolic product.* Other folate benefits for men may include mood¹ and cardiovascular² support. Folate Supplements Most folate vitamins use inexpensive, synthetic folic acid. This is a problem because folic acid can’t be used by the body until it’s converted to methylfolate. If your body can’t convert folic acid to MF, you’re missing out on the benefits of this vitamin for mood, brain, and organ function.* Since MF isn’t commonly found in foods and very rarely provided by dietary supplements, BrainMD has made MF a priority ingredient in our brain-directed dietary supplements. To ensure you’re receiving enough MF daily, consider taking… BrainMD’s MethylFolate Supplement Methylfolate is a form of the folate vitamin that’s better utilized than folic acid or other folates.* BrainMD’s MethylFolate is essential for mood, cognition, behavior, and overall brain and body health.* Methylfolate is the body’s most fully active form of folate, a vitamin that provides methyl groups (-CH3) which are crucial for a broad range of brain functions, including healthy mood.* Highly Bioavailable Source of Methyl Groups To be utilized by the body, dietary folates from foods or supplements must first be converted to methylfolate. But the enzymes involved in this conversion process often carry mutations that can interfere with their activity. High-quality MF supplements bypass these enzymes, directly supplying methyl to make SAMe and other methyl cofactors that manage the body’s extensive networks of methyl metabolism. Promotes Metabolic Recycling of Homocysteine Homocysteine (HCy) is a byproduct of SAMe production from MF and the amino acid methionine. If allowed to build up in the blood and other tissues, HCy can become toxic. MF facilitates the recycling of HCy to methionine, which helps reduce its toxic potential. Supports Brain Health and DNA Methyl from MF is needed from the moment of fertilization of the human egg, through the development of the brain, heart, and other organs, to birth, and across the lifespan. All our cells need methyl groups to make their DNA, repair ongoing DNA damage, and regulate their utilization of DNA. Methylfolate is Great! Taking folate as MethylFolate can help provide nutritional support for your brain and body.* This versatile supplement is also fundamental to the growth and renewal of our cells, helps regulate potentially harmful homocysteine, and much more.* You can enjoy all these benefits of methylfolate for men in BrainMD’s MethylFolate supplement. Try it today! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about MethylFolate 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. References: 1. Bender, A., Hagan, K. E., & Kingston, N. (2017). The association of folate and depression: A meta-analysis. Journal of Psychiatric Research, 95, 9–18. https://doi.org/10.1016/j.jpsychires.2017.07.019 2. U.S. Department of Health & Human Services, National Institutes of Health, Division of Program Coordination, Planning, and Strategic Initiatives, The Office of Dietary Supplements. (n.d.). Folate - Fact sheet for health professionals. National Institutes of Health. https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/
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Advanced Blood Flow: Nitric Oxide Support for Brain and Heart Health
"Blood flow is life!” - Daniel G. Amen, M.D. Healthy blood flow is crucial to your brain…and your entire body. Blood Flow Basics Your body’s vast network of blood vessels move blood throughout your body, transporting nutrients and oxygen to every cell. Blood flow and blood circulation are linked to blood pressure, which is a measure of the force that blood exerts against the vessel walls as it moves. The ability of blood vessels to dilate and constrict in response to blood flow allows your blood pressure to remain within a healthy range. When blood pressure is high, blood flow can become constricted. When blood pressure is in a normal range, blood flow is typically healthy. In short, keeping the blood coursing through your vessels is a key to good health. Blood Flow and the Brain Blood flow is particularly important to optimal brain function. Though your brain weighs about 3 pounds, it requires roughly 20% of your body’s blood flow and oxygen. Since your brain is the executive control center of the body, proper blood flow to the brain is essential to overall health. That’s why it’s so vital to avoid the things that can reduce blood flow to your brain and body. One of the things that can help increase blood flow naturally is nitric oxide. What’s Nitric Oxide? If you want to improve your brain health, protect your heart, increase your lifespan, and avoid age-related illness, good blood flow must be part of your healthcare plan. That’s where nitric oxide (NO) comes in. As a signaling molecule, NO naturally occurs in the human body. It’s so important to overall health that scientists use loss of NO function as a leading marker of physiological aging.¹ Its primary action is to relax your blood vessels, which helps increase blood flow to your brain. Improved brain circulation can help neurons relay messages throughout your body. NO is so crucial to human health, the scientists who discovered it won a Nobel Prize for their work! Nitric Oxide Deficiency Unfortunately, the amount of nitric oxide we produce declines as we get older. According to one study, those in their 40s only make about 60% of the NO they need daily. The good news is that it’s possible to support your NO levels through supplementation. BrainMD is proud to offer a way for you to support your NO levels in its new nutraceutical formulation… Advanced Blood Flow – Nitric Oxide Support Our Advanced Blood Flow supports healthy nitric oxide levels in your brain, which helps increase blood flow throughout your body.* Among its many benefits, Advanced Blood Flow: Supports cardiovascular health and nitric oxide production* Promotes healthy blood flow and circulation* Supports cognitive function and gastrointestinal health* Featuring clinically effective doses of high-quality nutrients, Advanced Blood Flow also supports cardiovascular, sexual, gut, and liver health.* Advanced Blood Flow Ingredients [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Advanced Blood Flow contains a trio of clinically tested ingredients that help naturally support levels of NO in the body.* These ultra-pure nutrients are: L-citrulline – an amino acid that helps your body make L-arginine, which increases nitric oxide production.* L-citrulline raises NO more effectively than L-arginine because it’s more bioavailable.* Quercetin – a phytonutrient found in apples and onions that helps increase the production of NO and reduces NO breakdown.* Resveratrol – a phytonutrient present in red wine that makes it heart healthy.*² Taking Advanced Blood Flow daily is an excellent way to ensure that you’re obtaining enough of the clinically tested, highly absorbable forms of these three powerful bioactive compounds. [/wc_box] Advanced Blood Flow FAQ [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Who can benefit from Advanced Blood Flow? Advanced Blood Flow offers nitric oxide (NO) support for the brain and body and is customized for adults aged 18 and older. Taking Advanced Blood Flow will help ensure you’re naturally able to support your NO and antioxidant levels. How do I take Advanced Blood Flow? When taken in conjunction with a proper diet and healthy lifestyle, Advanced Blood Flow can help support healthy NO levels in the brain and body. It’s recommended that adults take 2 capsules daily with food. Can Advanced Blood Flow help increase libido? NO plays a significant role in sexual functioning. Many people with chronic conditions often report lower libido, which can be due to decreased NO production. Increasing NO bioavailability with Advanced Blood Flow is a natural and effective way to support your libido and healthy erectile function. Is this product good for the heart? There is overwhelming evidence that NO is involved in maintaining healthy cardiovascular homeostasis, so Advanced Blood Flow supplementation is recommended to support proper heart health. Are there any allergens in Advanced Blood Flow? These vegan capsules are free from dairy, gluten, sugar, corn, soy, nuts, eggs, yeast, and contain no artificial colorings or flavorings. [/wc_box] Say Yes to NO! Advanced Blood Flow supports healthy nitric oxide levels in the brain, which helps increase blood flow throughout your body.* Featuring clinically effective doses of L-citrulline, quercetin anhydrous, and trans-resveratrol, not only does this NO formula help cognitive function, it also supports cardiovascular, sexual, gut, and liver health, too.* Try Advanced Blood Flow today! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about Advanced Blood Flow 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. References: 1. Torregrossa, A. C., Aranke, M., & Bryan, N. S. (2011). Nitric oxide and geriatrics: Implications in diagnostics and treatment of the elderly. Journal of Geriatric Cardiology, 8(4), 230–242. https://doi.org/10.3724/SP.J.1263.2011.00230 2. Saleem, T. S., & Basha, S. D. (2010). Red wine: A drink to your heart. Journal of Cardiovascular Disease Research, 1(4), 171–176. https://doi.org/10.4103/0975-3583.74259
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This Is How to Refocus and Commit to Your Goals
Now that we’re well into the year, how are you doing with your goals? Do you feel like you need to refocus and commit to your goals? It’s natural for motivation to wane if you've been busy and haven't had a chance to really focus on you. However, that doesn’t mean you have to ditch the goals you set for yourself earlier this year. Depending on which suits your lifestyle better, here are two options to consider: 2 Ways to Reset Your Focus & Commit to Your Fitness Goals Cold Restart Rather than gradually slipping back into your fitness routines, just dive in at full intensity and modify as you go. Give yourself the leeway to adjust routines to your busy schedule, but don’t misuse that freedom by easing up or giving up on your goals. Realistic Redo Despite your enthusiasm and good intentions, perhaps your goals were too ambitious from the start. Now that you’ve settled into the rhythms of your regular schedule, you should have a good idea of where you can squeeze in a walk, hike, or workout. If you find that you have extra time in your day, you can certainly add new physical activities or intensify the current ones. Though staying on track with consistent fitness is challenging in today’s fast-paced society, attaining health objectives is certainly possible. To optimize your ability to reach your goals, be intentional at setting yourself up for mind-body success. If you need a little help getting motivated, these are some simple steps you can start taking today. Here Are 6 Tips to Help You Power Through Your Routine 1. Find a Fitness Buddy One of the best ways to achieve fitness goals is to exercise with a partner or in a group. Besides making a workout more fun and interactive, having a buddy to keep you accountable on days when you feel like slacking off can be a huge help. Plus, you’ll be less likely to hit the snooze button when your fitness friend is counting on you to join them at the gym or for a morning jog. 2. Get Quality Sleep Good sleep is essential for optimal brain and body health. Sleep is involved in rejuvenating all the cells in your body, giving brain cells a chance to repair themselves, and activating neuronal connections that might deteriorate from inactivity. Quality sleep can equip you with consistent, good energy. Getting the recommended 7-9 hours of sleep¹ each night may give you more energy for workouts, outdoor activities or just enjoying your life. 3. Increase Dopamine Naturally Often called the “motivation molecule,” dopamine can help give you the drive and focus you need to be productive. Unfortunately, many of the things that people do to maximize their focus and energy end up backfiring. Nicotine, caffeine, and sugar-laden, fat-filled treats are all very effective at raising dopamine levels. However, things that contribute to a quick spike in energy end up disrupting and decreasing the natural dopamine production process long-term. Increase your dopamine naturally by eating almonds, bananas, avocados, eggs, beans, fish, and chicken. 4. Drink Green Tea Green tea contains high concentrations of powerful antioxidants called polyphenols. There are many health benefits associated with green tea such as reducing stress² and promoting relaxation. In addition to aiding weight loss, boosting exercise ability, and helping muscles recover faster after a workout, green tea also fosters a healthy attention span. 5. Give Yourself a Break Many people equate taking breaks with wasting time, but research demonstrates that taking breaks actually improves your focus and efficiency.³ If you focus 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. 6. Take an Energizing Supplement Every now and again, everyone feels tired or unfocused. BrainMD's Focus & Energy was designed to prevent fatigue, promote mental sharpness, and preserve productivity.* This supplement features a high potency green tea extract that intensifies oxygen and nutrient delivery to the brain.* Focus & Energy consists of energizing herbs and three powerful plant adaptogens (Rhodiola, ashwagandha, and ginseng) that reinforce the brain and body’s ability to fight fatigue and adapt to stress.* It also contains choline, a vitamin-like nutrient that supports endurance and overall vigor.* Top Benefits of Focus & Energy Here are some of the benefits of taking Focus & Energy: A healthy, balanced response to everyday stress* Improved concentration, focus and productivity* Healthy, sustained energy levels* A more positive approach to life* No caffeine jitters or crash* Energizing Ingredients When it comes to natural ingredients, dose and form matter. That’s why we pay careful attention to published research and use standardized extracts consistent with those proven to work. Focus & Energy features: 600 mg decaffeinated and concentrated green tea extract, providing 270 mg EGCG* 250 mg of Sensoril® Ashwagandha, standardized to 10% Withania glycosides* 200 mg of Rhodiola rosea, containing at least 3% rosavins and 1% salidrosides* 200 mg Panax ginseng with at least 15% ginsenosides* 55 mg of Choline, a nutrient similar to the B vitamins that helps form acetylcholine, a neurotransmitter crucial for focus, learning, and memory.* If you’re looking for a natural energizer, Focus & Energy can help fortify your body with specially selected nutrients that provide enhanced mental focus and sustained energy.* And unlike the energy rush you can get from your stimulant of choice (coffee, diet soda, caffeine pills), there’s no dramatic drop in mood and energy with this nutritional supplement.* Focus & Energy is safe, natural and non-habit-forming.* Commit to Your Goals Establishing a new routine, or reinitiating an old one, can be stressful. It’s important not to overdo it when restarting a health and fitness regimen. Take things one step at a time. Gradually add exercises back into your schedule. If you start feeling overwhelmed, remove exercises or activities from your regimen until you find the sweet spot. And, for added nutritional support, don't forget to take a potent, high-quality supplement like Focus & Energy. Try it today! P.S. If you’ve maintained your resolutions or goals from the beginning of the year, we at BrainMD applaud your dedication. Keep it up! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Focus & Energy 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. References: Eugene, A. R., & Masiak, J. (2015). The neuroprotective aspects of sleep. Medical Science Monitor Basic Research, 21, 35–45. https://doi.org/10.12659/MSMBR.894671 Williams, J. L., Everett, J. M., D'Cunha, N. M., Sergi, D., Georgousopoulou, E. N., Keegan, R. J., McKune, A. J., Mellor, D. D., Anstice, N., & Naumovski, N. (2020). The effects of green tea amino acid L-theanine consumption on the ability to manage stress and anxiety levels: A systematic review. Plant Foods for Human Nutrition, 75(1), 12–23. https://doi.org/10.1007/s11130-019-00771-5 Atsunori Ariga, Alejandro Lleras. Brief and rare mental 'breaks' keep you focused: Deactivation and reactivation of task goals preempt vigilance decrements. Cognition, 2011; DOI: 10.1016/j.cognition.2010.12.007
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These Are the Best Ways to Boost Your Kids’ Immunity
Among the many responsibilities, parents have, making sure their kids are healthy is one of the most important. This is especially true as we enter the darker months when keeping kids healthy during the cold/flu season can be extremely challenging. With so many things to be mindful of during this hectic time of the year, here are 5 practical ways to keep your kids healthy this winter… 5 of the Best Ways to Boost Your Kids' Immunity This Winter [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Bundle Up It’s common for kids to forget to put on a jacket or hat when rushing outside for a fun winter activity. Make sure your kids stay warm by dressing them in layers. Also, monitor their time to make sure they don’t stay outside too long or after dark when temperatures can drop rapidly and precipitously. Healthy Snacks Don’t allow your kids’ after-school snacks to default to cookies, chips, crackers or candy. Prepare healthy snacks in advance. Store snack bags of celery sticks and apple slices in the refrigerator or serve your kids snap peas or baby carrots right out of the bag or container. For more variety, purchase an organic vegetable tray, which should provide several days’ worth of healthy snacking for your kids. Quality Sleep With shorter days, another area of life that can suffer from the busyness of the seasons is sleep. When your child doesn’t get enough sleep, they can have overall lowered blood flow to their brain, which can disrupt their thinking, memory, and concentration. Also, lack of sleep can weaken your child’s immune system¹ and make them more susceptible to getting a cold or the flu. Getting at least 7 hours of sleep each night can help your child’s brain function at optimal levels, as well as support their overall immunity. Physical Activity Getting proper physical exercise is usually a challenge when it starts to get cold outside. The winter months also have fewer hours of sunlight, so consider giving your child a vitamin D supplement to maintain optimal levels, which is crucial in staving off sickness. Kids who eat right and are physically active tend to learn lifelong habits that can help them stay healthier, happier, and sharper. Nutritional Support Studies² have shown that an alarmingly high percentage of children eat less than the minimum daily allowance of many essential nutrients. The best possible source of vitamins and minerals for kids is high-quality, organic, fresh, unprocessed food. However, for most time-crunched families, eating home-cooked, well-balanced meals made from these ingredients 100% of the time just isn’t possible. Due to the dramatic amount of growth and development they’re experiencing, children need a generous allowance of vitamins and minerals. These nutrients are essential for their cells to work and are critical for their healthy growth, energy, focus, learning, behavior, and memory. Failure to get enough of any of the above nutrients can lead to serious health problems. [/wc_box] A great way to ensure your kids get the nutrients they need is with high-quality dietary supplements. At BrainMD, we offer a wide array of brain directed nutraceutical ingredients in supplements designed to assist kids in reaching their full potential. Here are 2 natural supplements to help build up your child’s defenses this winter: 2 of the Best Vitamins for Kids' Immunity Kids’ NeuroVite Chewables BrainMD’s Kids’ NeuroVite Chewables were designed to bridge the nutrition gap and take the guesswork out of which multiple vitamin-mineral supplement to use for your kids.* Our science-based formulation provides generous amounts of nutrients to support brain and body maturation during the formative years and beyond.* Kids’ NeuroVite Chewables surpass other conventional brands in both the quality and quantity of their ingredients.* Compared to other leading supplement brands, Kids’ NeuroVite has nearly 3 times more ingredients than the average kids’ vitamin.* It’s concentrated, naturally derived and made with integrity.* Its diverse set of over 50 nutrients makes it the best multiple vitamin-mineral supplement to keep kids healthy during the winter months and the rest of the year too.* For Kids’ NeuroVite, we selected a broad spectrum of nutrients for healthy minds and active bodies while paying close attention to purity, optimal absorption, and utilization.* We chose the nutrient ingredients best documented for kids’ safety and long-term health.* Kids’ NeuroVite provides ultra-pure, brain directed ingredients that help: make energy (magnesium, chromium, the B vitamins, iodine)* ensure the brain’s maturation (methylfolate, methylB12, vitamin D, choline)* promote healthy immunity (the B vitamins, vitamin C, zinc, selenium)* protect against toxins (vitamins A and E, zinc, manganese, molybdenum, hesperidin)* support vision (lutein, zeaxanthin)* provide a foundation for bones, skin and other organs (silicon, boron, calcium)* Your child will LOVE the taste of the orange-flavored penguin chewables, which are free from sugar, dairy, gluten, corn, eggs, soy, and artificial colorings or flavorings.* "So happy to have found a chewable that has a MORE of what a multi should have and LESS of the crummy sugars and fillers that they usually do have." - Stephanie C., verified buyer Kids’ Omega-3 Squeeze Growing bodies and brains require a diverse array of nutrients for optimal growth and development, but busy lives (and picky palates) can make it difficult to keep up with nutrient needs. Despite your best efforts, feeding kids and teens can be tough. With the prevalence of sugary cereals, unhealthy carbs, and nominally nutritious foods, mealtime can feel like a battle. Make it easy on yourself – and them – with BrainMD’s delicious new kids’ liquid omega-3 supplement.* From Toddlers To Teens, Kids Need Omega-3s Omega-3 fatty acids, specifically EPA and DHA, are crucial for children’s growth and development. Low intake of omega-3s may lead to various mental health issues, including attention and behavioral problems. Our new Kids’ Omega-3 Squeeze can help ensure that children get the recommended daily dose of these essential nutrients.* Key Benefits of Kids’ Omega-3 Squeeze: Improves cognition, attention, focus, and behavior* Naturally sweetened with xylitol Creamy taste & texture Emulsified for better absorption* Sourced from wild-caught, sustainably harvested fish* Supports healthy development and cardiovascular health* No fishy aftertaste* With 675 mg of highly bioavailable EPA and DHA per serving in a sugar-free, fresh lemonade flavor kids and teens love, Kids’ Omega-3 Squeeze makes taking your vitamins feel like a treat.* "My children absolutely love taking this supplement. It has no fishy taste at all, and it smells like an orange creamsicle. Knowing they are getting proper omegas gives me a lot of peace of mind." - Jessica K., verified buyer Boost Your Kids' Immunity One of the best ways to support the health of your child this winter is to make sure they're taking high-quality vitamins specifically formulated to support their immune system.* Rev up their wellness with Kids’ NeuroVite Chewables multivitamin and Kids' Omega-3 Squeeze ultra-pure fish oil.* This terrific tandem provides enjoyment for kids and peace of mind for parents. Try them 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. References: 1. Garbarino, S., Lanteri, P., Bragazzi, N. L., Magnavita, N., & Scoditti, E. (2021). Role of sleep deprivation in immune-related disease risk and outcomes. Communications Biology, 4(1), 1304. https://doi.org/10.1038/s42003-021-02825-4 2. Liu, J., Rehm, C. D., Onopa, J., & Mozaffarian, D. (2020). Trends in diet quality among youth in the United States, 1999-2016. JAMA, 323(12), 1161-1174. https://doi.org/10.1001/jama.2020.0878
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What Are the Best Brain Healthy Sports for Kids?
The brain drives every thought, mood, emotion, reaction, and memory. Since the brain is so vital to every part of life, you need to protect your brain and the brains of those you love, especially your kids. It’s crucial that you make decisions in their best interest and help protect their brains during their rough-and-tumble years. Avoid High-risk Sports What if a child or teen really wants to play a sport that’s known to be dangerous? Sadly, too many parents allow their kids to engage in sports and activities that put their brains at risk, such as: tackle football rugby lacrosse gymnastics boxing cheerleading ice hockey soccer It’s wise to keep your kids away from these punishing contact sports or physical activities with high incidences of head injuries. Fortunately, there are many sports that are safer for the brain that your kids might find to be just as enjoyable. Learn what other interests your children have and help them shift to activities that are healthier for their brains. Here are a list of brain healthy sports for kids to try! Some of the Best Brain Healthy Sports for Kids Team Sports Although every sport comes with an element of risk, these sports are reasonably safe to play (especially compared to those listed above). Exceptions and cautions are noted in each case. Baseball In addition to teaching patience, focus, endurance, and teamwork, “America’s pastime” is a fairly brain healthy sport. However, there are a few notable exceptions. Sliding into a base can be brutal on feet, shins, and knees, but there’s also the possibility of being beaned in the head by the tagging player or falling backwards and hitting your head on the ground. Additionally, batting can be a particularly hazardous part of the game. 80+ mph fastballs impacting various points of the face and head, even if protected by a helmet, can have potentially detrimental effects to the brain. It’s advised that players take every precaution when batting. Basketball Basketball requires excellent hand-eye coordination, athleticism, and teamwork. Aside from the occasional foul, players can trip, get pushed, do a faceplant, or end up flat on their backs on the court. Though it isn’t a common occurrence, significant impacts to the head can happen in this sport. As with many of the following sports, learning how to properly fall can help prevent a serious head injury in basketball. Volleyball Volleyball is a popular indoor (court) and outdoor (sand) sport. Volleyball seems like a pretty brain-friendly sport until you consider all the diving, which often leads to someone smacking their noggin on the court or ground. Aside from the potential of hitting your head, there’s also the possibility of injuring some other part of your body…there’s a reason why volleyball players often wear knee and elbow pads. Water Polo A physically demanding sport, water polo requires players to swim, tread water, and hold a ball above water for an extended period. Though it’s possible for the volleyball-sized ball to bounce off your head, the risk of serious head injury in this sport is relatively low. However, be aware that plenty of kicking and scratching goes on underwater. Individual Sports Participants in individual sports tend to have little to no contact with other players. That means the odds of getting a significant hit to the head are drastically reduced compared to contact team sports. Again, cautions are noted for each sport. Badminton A racquet sport that’s set up much like tennis, badminton can be played in “singles” or “doubles” and requires excellent agility and hand-eye coordination. Though there’s certainly potential to hit your head when lunging, getting hit in the head with the shuttlecock is unlikely to cause serious damage to your brain. Cross-country Running Much like distance running in track, cross-country running is a moderately safe sport. However, falling is a major hazard of cross-country running. Falls can happen during the mad scramble at the beginning of the race, or by slipping on mud or other slick surfaces or twisting your ankle on a rock, twig, or uneven patch of ground. Cycling Here’s an example of a sport that can go from being safe to extremely dangerous in an instant, depending on the conditions (water, ice, gravel, etc.). The fact that cyclists wear helmets indicates the potential for head injury in this sport. Never allow your child to ride a bike without a helmet, even if they’re just zigzagging around the driveway. Golf An individual or team sport that people have been playing for centuries, golf is an excellent brain game due to its many variables (angles, topographical features, different sized clubs, how hard to hit the ball, wind velocity/direction, etc.). Though highly unlikely, getting pegged in the head by a ball from someone else’s errant swing may happen. Freak accidents notwithstanding, this is a reasonably safe sport. Rowing If you live in an area where this activity is offered, you may enjoy this healthy individual or team sport. Other than the typical dangers associated with being out on the water, rowing is a very brain healthy sport. Swimming Depending on the venue, this can be classified as an indoor or outdoor sport. Swimming is an excellent sport for your cardiovascular system¹ and is relatively safe. Tennis Tennis is a superb cardio sport² that requires a high degree of athleticism and superb hand-eye coordination. It’s possible to hit your head on the court when diving to hit the ball, but the odds of sustaining a serious head injury in this sport are low. Track and Field With its dizzying array of events, this sport can be both salubrious and hazardous to the brain. Many long- or middle-distance events, or sprints are relatively safe, provided that no one trips and falls. Hurdles significantly increase the chances of falling. Many field sports are relatively safe (unless a divergent discus clocks you in the head), but some come with the risk of neck or head injury, like pole vault, high jump, long jump, or triple jump. Use wisdom when choosing your event and make sure it’s professionally monitored. Indoor Sports/Activities For convenience or safety, many people opt for indoor sports or home fitness activities. Indoor sports like bowling, squash, racquetball, and weightlifting are brain healthy sports, barring unfortunate mishaps. At-home activities, such as aerobics, dancing, home gym workouts, or interactive video games (like, DDR and Wii Fit), can be brain healthy under parental supervision. Games like pool (or billiards) and table tennis are also good for the brain. Table tennis is considered an excellent brain game since it exercises hand-eye coordination and reflexes, and also increases brain activity in the cerebellum and prefrontal cortex. Brain Healthy Sports for Kids Hopefully, this shortlist of brain-healthy sports for kids will be good alternatives to hazardous contact sports that will inspire your child to try something new. Getting your kids involved in a brain-healthy sport can potentially change the course of their life for the better. 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. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Teffaha, D., Mourot, L., Vernochet, P., Ounissi, F., Regnard, J., Monpère, C., & Dugué, B. (2011). Relevance of water gymnastics in rehabilitation programs in patients with chronic heart failure or coronary artery disease with normal left ventricular function. Journal of Cardiac Failure, 17(8), 676-683. https://doi.org/10.1016/j.cardfail.2011.04.002 2. Pluim, B. M., Staal, J. B., Marks, B. L., Miller, S., & Miley, D. (2007). Health benefits of tennis. British Journal of Sports Medicine, 41(11), 760–768. https://doi.org/10.1136/bjsm.2006.034967
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