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Is Diet Soda More Dangerous Than Sugar-Sweetened Beverages?
Artificially sweetened diet soda is widely used as a low or zero-calorie alternative to regular sugar-sweetened beverages. While it may seem like a healthier choice, a growing body of evidence shows that artificially sweetened diet sodas aren’t any better than their regular sugar alternatives. Although diet soda may offer a short-term reduction in calories, artificial sweeteners commonly found in diet sodas – like aspartame, sucralose, saccharine, neotame, advantame, and acesulfame potassium-k – have been linked to serious health problems and can be toxic to the brain. In fact, studies show that individuals who drink diet soda regularly are more likely to have chronically high insulin levels, compromised gut microbiomes, and nearly double the risk of developing metabolic syndrome (a cluster of conditions that occur together, increasing your risk of heart disease, stroke and type 2 diabetes) than those that don’t. So, is diet soda actually more dangerous than sugar-sweetened beverages? Let’s take a closer look. The Scoop on Sugar It’s no secret that Americans love sugar. According to researchers, the average American consumes 140 pounds of sugar a year, much of it in the form of sugar-sweetened beverages like energy drinks, juices, and soft drinks. Despite our excessive sugar intake, there is mounting evidence that sugar is toxic…even lethal. Excessive sugar intake, which has been linked to diabetes, heart disease, and cancer, is responsible for 35 million deaths a year globally. The Problem with Sugar High in Calories, Low in Nutrients Sugar is 99.4 to 99.7 percent pure calories with no vitamins, minerals, fats, or proteins – just simple carbohydrates that spike blood sugar, followed by an insulin response and subsequent sugar crash. In other words, sugar produces inflammation in your body, increases erratic brain cell firing, and sends your blood sugar levels on a roller-coaster ride. How Sugar Affects Your Body When we ingest sucrose, the sugar we find in processed foods like white flour, white bread, cookies, candy, cake, muffins, crackers, chips, energy drinks, sodas etc., it enters the bloodstream very quickly, wreaking havoc on our blood sugar level – first pushing it sky-high – causing excitability, nervous tension and hyperactivity, then dropping it extremely low causing fatigue, weariness and exhaustion. Low blood sugar levels are associated with overall lower brain activity, which means more sugar cravings and ultimately more bad decisions. Sugar Addiction is Real Much like cocaine, alcohol, and nicotine, a diet loaded with sugar can generate excessive reward signals in the brain which can override one’s self-control and lead to addiction. Unfortunately, contrary to what popular marketing efforts would have you believe, artificial sweeteners are also bad for your health. Beware of Artificial Sweeteners Research indicates that artificial sugar substitutes: Dangerously alter our gut bacteria and can lead to obesity. Contribute to chronically high insulin. (Elevated insulin levels can increase your risk for Alzheimer’s disease, heart disease, diabetes, metabolic syndrome, and other health problems). Desensitize your taste buds so that naturally sweet things such as fruits and vegetables, are no longer satisfying. Have been linked to several adverse skin reactions like numbness of the skin, swelling, inflammation, rashes, and hives. May lower your metabolism. Wreak havoc in your brain. Sweeter Alternatives If you want to avoid sugar and don’t want the damage that comes from artificial sweeteners, there are better, healthier options to consider. If you’re craving a little sugar in your coffee or tea, reach for natural sweeteners like raw honey, coconut sugar, or yacon. Although sugar is sugar and we recommend using it sparingly, in their raw and natural state, these are much healthier choices than their refined counterparts and include vitamins, minerals, antioxidants, and fiber. If you’re looking for lower-calorie options, try monk fruit powder, erythritol, or unprocessed stevia. Monk Fruit Powder Monk fruit powder is a natural low-calorie sugar alternative, derived from the monk fruit plant. Also known as Luo Han Guo, monk fruit is a sweet melon native to southeast Asia. Monk fruit gets its sweet taste from naturally-occurring antioxidants known as mogrosides. Only a small amount is needed to sweeten food or drinks. Erythritol Erythritol is a sugar alcohol that comes in crystals or powder form. It’s calorie-free and doesn’t cause blood sugar or insulin levels to spike. (Note: Be aware that sugar alcohols, such as Xylitol and Maltitol, may cause GI distress.) Unprocessed Stevia Although unprocessed stevia is 200-300 times sweeter than sugar, it does not impact blood sugar levels the same way sugar does. Some evidence even suggests that this powerful plant extract may stabilize blood sugar, but more research is needed. (Note: If you take medication for blood pressure or diabetes, talk to a healthcare provider before using stevia.) Looking for a sweet, safe, pick-me-up solution for your 2 pm energy crash? Try Brain Boost On The Go. It includes L-Theanine to enhance focus and attention, vitamin B6, B12 & Folate (major players in mental energy, metabolism, and proper nerve function), and antioxidant-rich berries, this small but mighty stevia-sweetened power pack will calm your nerves and boost your energy so you can beat that afternoon slump and tackle everything on your to-do list. At BrainMD, we’re dedicated to providing the highest purity nutrients to support your brain health and overall well-being. For more information about our full list of supplements, please visit us at BrainMD.
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These Are the Best Vitamins to Boost Your Energy
Do you struggle with having enough energy to get through the day? Unfortunately, many people in similar circumstances have resorted to chugging energy drinks to help increase their energy levels. Energy drinks are the fastest-growing part of the beverage industry. Most energy drinks contain large amounts of caffeine, sugar or artificial sweeteners, and other stimulants like guarana, which only provide a temporary energy spike. That short-lived boost is often accompanied by other problems, such as: Nervousness Headaches Upset stomach Irritability Insomnia Rapid heartbeat Increased blood pressure Dehydration Those who are desperate to increase their energy levels may be tempted to try unhealthy methods. Energy boosters to avoid include diet pills, energy drinks, excessive coffee, sugar-filled caffeinated sodas, and smoking. All of these are harmful to the health of your brain and body. 2 Best Ways to Boost Energy Naturally At BrainMD, we believe that the best way to attain and maintain peak performance, both physically and mentally, is to be as natural as possible. We recommend whole, healthy foods, with supplements to fill any nutrient gaps first and foremost before putting medications or other harmful substances into your body. Our line of brain-healthy vitamins, essential minerals and other supplements are ultra-pure, clinical strength and brain directed. The ingredients in these high-quality supplements come from the finest sources, have undergone rigorous clinical testing and have been formulated for maximum absorption and utilization by the body's 30 trillion cells. They enhance your body's built-in energy enzymes, allow you to boost your energy as you need it, and give you improved capacity to handle stress or mental strain. If you regularly experience periods of low energy, what should you grab instead of coffee or an energy drink? 1. Brain Boost On-The-Go BrainMD is proud to offer the natural energy drink Brain Boost On-The-Go. It was created for people who don’t like drinking plain water all day – or who simply want some variety when seeking healthy hydration. Brain Boost On-The-Go includes brain-healthy ingredients to boost your mental function and energy and comes in a delicious flavor.* Whenever your brain needs a safe, swift pick-me-up, you can count on Brain Boost On-The-Go to provide the natural brain energizers that will help you feel sharp and focused.* Instead of drinking a high sugar, caffeinated energy drink that will invariably result in an energy crash, why not opt for the smarter choice? Brain Boost On-The-Go has a variety of brain-healthy nutrients to increase your energy level and overall sharpness.* A unique aspect of Brain Boost On-The-Go is that it has a calming effect even as it boosts energy, enabling you to handle stress and be productive at the same time.* What's in Brain Boost On-The-Go? L-Theanine L-Theanine is a major mental focus substance naturally occurring in green tea. In clinical research, it’s been found to help enhance attention.* Among its many benefits, l-theanine: Improves focus and clarity* Has a gentle, relaxing effect without making you sleepy* Doesn't give you the jitters since it's caffeine-free* Vitamins B6, B12, and Folate B vitamins are particularly important for mental energy because they are at the center of our cellular energy metabolism and are crucial for brain function. We use the most effective vitamin B6 forms, along with the more expensive methyl forms of folate and B12 because they are safer to use and are more natural to the body.* Vitamin B6, methylfolate and methylB1 can help: Promote positive mood and calmness* Are essential for the brain to make several major neurotransmitters* Support memory, other cognitive health and total mental sharpness* Antioxidant-Rich Berries The brain is our organ most vulnerable to attack by toxins, including all the environmental toxins and the highly active free radicals that come from air pollutants, passive smoke inhalation, and any form of heated smoke entering the body by way of the lungs.* Berries are the most concentrated sources of antioxidants in our foods and are a great way to help defend against free radicals.* This proprietary blend: Contains organic: blueberry, goji, mangosteen, and noni Helps protect the brain, nerve cells, and all our cells from free radical oxidative damage* Supports healthy memory, learning, decision-making, mood, and behavior* If you want to naturally improve your athletic, school or work performance, or just want more focus and energy to get you through the day, we’ve got just what you need*… 2. 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.* Its potent green tea extract is high in EGcG and other polyphenol antioxidants and was chosen specifically to intensify blood flow that enables oxygen and nutrient delivery to the brain.* What's in Focus & Energy? Focus & Energy also contains three highly concentrated plant adaptogens: 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 stress and occasional feelings of anxiousness.* 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.* Focus & Energy is formulated specifically to reinforce the brain and body’s ability to fight fatigue and adapt to stress.* It also contains choline, a vitamin-like nutrient that helps the brain make the key transmitter acetylcholine and has other metabolic pathways that promote endurance and vigor.* Choline is so important it now has a Daily Value nutrient requirement set by the FDA.* If you’re looking for a safe, effective, and natural way to support your energy while sharpening your mental faculties, Focus & Energy can help fortify your body with specially selected nutrients and medicinal plant substances 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 dietary supplement. Focus & Energy is safe, natural and non-habit-forming.* To be successful in today’s world, you need a clear mind and sharp focus. Brain Boost On-The-Go and Focus & Energy are two of the best ways to help you achieve your goals.* At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Here's How to Have a Healthy Brain at Any Age
Though it sounds like a slogan, it’s absolutely true: It’s never too late to start working on brain health. That said, the strategies for how to optimize your brain will vary depending on several aspects, not the least of which is how many years you’ve lived on planet Earth. No matter what season of life you’re in, here are some useful health tips for those aged 20 to 120… How to Optimize Your Brain Health at Any Age The Roaring 20s If you’re in your twenties, chances are you’re healthy, full of energy, and always up for an adventure. Aging and retirement are probably the furthest things from your mind. During this decade, you might go to college, begin an entry-level job, travel the world or get married and start a family. With so many options, this is a pivotal decade for establishing healthy routines that can impact the rest of your life. At this stage of life, making good decisions regarding your health will pay dividends in the future. The temptation at this age is to feel invincible, which can lead to overindulgent behaviors, such as smoking or vaping, drinking too much alcohol or experimenting with drugs, as well as other extreme activities that can harm the body and brain. It’s recommended that people in their twenties should: Maintain a healthy weight/eat a healthy diet Get aerobic exercise Regularly have their blood pressure, vitamin D, and cholesterol/glucose levels checked Take a high-quality multivitamin and a fish oil supplement The Responsible 30s Sometimes the seemingly limitless capacity of the twenties extends into the thirties. However, many people begin to experience changes as they move deeper into this decade. Energy can begin to wane, health problems may develop, and that giddy feeling of being able to accomplish anything you want is tempered by the reality that you may have lost a step. New responsibilities also may crimp your style: establishing a career, being a good parent, paying off student loans, etc. Physical and mental health may begin to take a back seat to work and family responsibilities. These pressures can cause some to seek out unhealthy coping mechanisms, which may include alcohol, drugs, unsafe sex, and gambling. It’s recommended that people in their thirties should: Continue all their good health habits from their 20s Annually get checked for skin cancer Be even more vigilant in managing their weight Know their important health numbers Self-examine breasts (women) or testicles (men) for lumps or swelling Take high-quality multivitamin and fish oil supplements, vitamin D3 if necessary The Reality Check 40s This is the decade when the poor decisions and health habits of the earlier decades can have measurable negative consequences. Responsibilities at home and work will intensify during these years, sometimes making you feel overworked, run-down, and sleep-deprived. The leisure-filled 20s may be but a distant memory at this point. For many, the 40s are when physical and mental health take a noticeable decline. Maybe you’ve never had to worry about diet and exercise before, but this is when you really need to start watching what you eat and making sure you maintain consistent fitness. If you haven’t already quit smoking and drastically reduced alcohol intake, do it now! It’s recommended that people in their forties should: Continue all their good health habits from their 30s Get checked out for skin cancer and whatever diseases run in the family Be very careful to keep their weight under control Know their important health numbers, start a personal medical binder Have a doctor examine breasts (women) or testicles and prostate (men) Consistently check their blood pressure, cholesterol, and blood sugar Get tested for kidney and liver function and iron levels Take high-quality multivitamin, vitamin D3, and fish oil supplements The Reprioritized 50s This is the decade when many initiate a reset of their health. For most people in their fifties, the kids are out (or about to be out) of the house and it’s an opportunity to reevaluate priorities. This may result in downsizing…moving into a smaller house or condo. It might also mean traveling or revisiting long-forgotten hobbies, including those that give physical exercise like: hiking, bicycling, sailing, dancing, or horseback riding. This should be an active decade with an added emphasis placed on enrichment and self-care. Unfortunately, this is also the decade when weight, blood pressure, and cholesterol can become major health concerns. These individuals may also lose muscle strength, energy, and libido. Be sure to establish annual checkups with your doctor. It’s recommended that people in their fifties should: Continue all their good health habits from their 40s Intensify their overall dietary discipline Make sure to get aerobic exercise and do muscle toning Get regular checks for their heart, brain, eyes, and skin Begin a colonoscopy schedule to monitor bowel health Take high-quality multivitamin, vitamin D3, and fish oil supplements Take additional supplements for specific organ problems The Retirement 60s Many entering their sixties have grown-up kids with families of their own. During this post- “empty nest” period, many enjoy the extra free time, which can involve travel, new hobbies and spending time with the grandkids. Though many are choosing to retire later than the previous benchmark of age 65, most people will start slowing down at some point during this decade. Physical or health problems may bring about a slower pace of life. As much as possible, it’s vital to stay active at this age. It’s recommended that people in their sixties should: Continue all their good health habits from their 50s Get at least 30 minutes of aerobic exercise every other day Have their eyes checked regularly Know their important health numbers Get a flu shot and pneumonia vaccine; ensure safety Have bowel cancer screenings, bone density tests Have a doctor examine breasts (women) or testicles and prostate (men) Take high-quality multivitamin, vitamin D3, and fish oil supplements Have an integrative physician help them develop a comprehensive health program The Resplendent 70s (and beyond) From age 70 on, health can have an even more direct impact on lifestyle than the previous decades. That’s why it’s crucial to remain disease-free, stay mentally and physically active, and cultivate new friendships, since loneliness can be a major threat to health. Many use the added leisure time during retirement to see the world and check off items on their “bucket list.” As has been well documented, people of this age tend to have higher risk for problems with their heart, brain, and other organs. Muscle toning is important because frailty is a risk and falls can be devastating. A healthy diet, consistent physical activity, and developing new interests are extremely important to help fend off the approach of old age. It’s recommended that people in their seventies (and beyond) should: Continue all their good health habits from their 60s Get their daily physical exercise, such as from walking Keep their brains actively engaged, especially if they've retired from working Avoid shortcuts with meals and overall nutrition Continue seeing their physicians to monitor heart, skin, gut, joint health Get their eyes checked regularly Get flu shots and pneumonia vaccines if proven safe to use Continue with schedules for bowel cancer and bone density screenings Have a doctor examine breasts (women) or testicles and prostate (men) Take high-quality multivitamin, vitamin D3, and fish oil supplements Stay in close contact with their family doctor and inform them of any complaints Proper diet and exercise coupled with overall health maintenance and screening against disease can help preserve your brain and body over the long-term. Remember, it’s never too late, or early, to adopt brain-healthy habits that can benefit you the rest of your life. Here’s to a better brain and a better future. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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What I Eat In A Day: According To A Brain Health Nutritionist
“What we eat impacts more than just our waistline. The quality of your diet directly impacts the quality of your life.” – Daniel G. Amen, MD Integrative mental health coach and Amen Clinics resident nutrition counselor, Zoe Davis, has a lot to say about food. With a master’s degree in Clinical Mental Health Counseling with an emphasis in Health Psychology, Zoe has had extensive post-graduate training in disordered eating behaviors, nutrition, and holistic obesity care. Her signature approach to eating focuses on total mind, body, and brain nourishment so that food doesn’t become a primary coping tool for dealing with psychological stressors. As a certified brain health coach for Dr. Amen’s popular brain health support platform, BrainFitLife, her real food philosophy is rooted in nutrient-dense ingredients, mental wellness, meal prep, balance, and accessibility. We recently sat down with Zoe to find out the top foods for brain health, how to stay healthy when you’re constantly on the go, and what a nutritionist eats in a day. Today, we’re taking a peek at what fuels her. BrainMD: What is your food philosophy? ZD: Eat real food that is recognizable in its original form as much as possible and be sure to eat plants at every meal and snack that you can. Attend to your psychological and emotional health so that food is not a primary tool to cope with emotional discomforts such as depression, discontent, anxiety, or loneliness. Three ingredients that should always be found in your fridge: Veggies (especially Brussels sprouts, broccoli, kale, sprouts, and lettuces), pasture-raised eggs, and sprouted almonds. Outside the fridge, I make sure I have jasmine green tea. What do you eat and drink in a typical day? Mornings: I start my mornings with green tea, usually jasmine green OR bulletproof coffee (half decaf coffee, MCT oil, grass-fed ghee) Breakfast is eggs with kale, mushrooms, onions OR protein smoothie with greens, unsweetened almond milk, hemp protein, frozen berries, MCT oil or coconut oil Afternoons: For lunch, a large salad (mixed greens, broccoli sprouts, radish, broccoli slaw, goji berries, dried chickpeas, pumpkin seeds, walnuts, hemp seeds), with chicken breast. Olive-oil, apple-cider vinegar, and garlic dressing OR wild salmon salad with purple cabbage, jicama, red bell pepper, vegan mayo and Mary's crackers or hemp bread (Happy Campers) Evenings: Dinner is usually made up of lentil and vegetable soup with a spinach salad and Doctor in the Kitchen Flackers OR veggie sauté with hemp tofu or tempeh with fresh ginger and coconut aminos with wild rice or quinoa After dinner: Herbal tea such as chamomile, vanilla, or licorice tea and/or piece of Lily’s dark chocolate with a couple of almonds. In the winter I like an occasional chocolate bone broth (grass-fed, organic) with almond or hemp milk. Yum! Snacks: Trail mix OR hemp bread (or other gluten-free whole grain bread) with almond butter or pumpkin seed butter With such a busy schedule, how do you stay on track? Meal prep, home-cooking, take-out? What are your secrets? I generally avoid take-out (so much plastic!), although occasionally I will get food from the hot bar at a health food store if I’m in a pinch. This is my idea of great fast food! But on a regular basis, the weekend is meal prep time for me. I have made it a habit to cut up veggies immediately after going to the market so I can easily add them to meals throughout the week. My favorite pre-made veggie mix is a chopped salad of tons of different veggies cut into small pieces for lots of variety in every bite. This usually consists of celery, carrots, broccoli stalk (slaw), radish, jicama, string beans, purple cabbage, bell peppers, and raw beets. I eat this with salsa as the dressing – it’s so delicious! I also typically prepare a meal to use for busier nights during the week or for quick lunches such as a pot of veggie/lentil or veggie/chicken soup, ground turkey with veggies, or a sheet of baked chicken breasts and a sheet of roasted veggies (Brussels sprouts, yams, asparagus, cauliflower, etc.) with coconut oil or avocado oil for adding to salads or having as leftovers during the week. I also mix up fresh fruit, primarily berries, and always prepare a trail mix for the week with different nuts and seeds, dehydrated coconut, dark chocolate, etc. Are supplements a part of your daily regime? Yes! My everyday supplements include vitamin D, omega-3 fatty acids, NeuroVite multivitamin, magnesium, vitamin C, and a multi-strain probiotic. Other supplements I take as needed, such as quercetin, n-acetyl cysteine, alpha-lipoic-acid, and herbal combinations for an oncoming illness. Name three ingredients you always avoid: Gluten absolutely, refined sugar in general but especially corn-syrup, and artificial sweeteners (aspartame, sucralose, saccharin, acesulfame potassium, etc.). What are the best healthy food options when you’re on the go? Trail mix: walnuts, tigernuts, pumpkin seeds, almonds, Brazil nuts, macadamia nuts, sunflower seeds, goji berries, hemp seeds, unsweetened dehydrated coconut, Lily’s dark chocolate chips or cacao nibs Celery or green apple slices and almond butter or walnut butter Raw veggies with hummus Organic seaweed snacks Dried chickpeas Blueberries with a handful of walnuts and/or unsweetened organic sheep yogurt Healthy or not, what’s your favorite food? Ask anyone who knows me well, and they will tell you that almonds are my favorite single food by far, but a meal that I love is pesto with zucchini noodles, mushrooms, and chicken, or curry-spiced sweet potato soup with veggies and chicken – totally amazing! If you could give readers just one piece of health advice, what would it be? Take an assessment of the areas of your life in which you have unmet nourishment (social, spiritual, psychological, biological) so that food, while it should be enjoyable, doesn’t become the primary outlet to meet needs other than for health and vitality. It is amazing when you are getting your needs met through other means (making friends, meditation, therapy, group connection, community contribution) how much less you will eat because you are bored, sad, anxious, angry, lonely, etc. This approach to nutrition makes “will power” much less necessary! This is the ultimate ‘diet’: nourishment for your mind, body, and spirit goes far beyond food and when we move from that paradigm, changes to your nutrition habits become SO much easier. Connect with Zoe on the Brain Fit Life app or in-person at Amen Clinics. At BrainMD, we’re dedicated to providing the highest purity nutrients to support your brain health and overall well-being. For more information about our full list of supplements, please visit us at BrainMD.
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A Look Back at the Health Trends of the Last 20 Years
Anyone remember Y2K? Anxieties over widespread computer failure produced mass hysteria in our country. Many feared the end of the world. Others made a fortune off those fears (even Hollywood actors jumped on the apocalyptic bandwagon – Leonard Nimoy hosted the “Y2K Family Survival Guide,” which was available on VHS). Fortunately, the scare proved to be a gigantic false alarm…and life went on. It’s hard to believe it’s been twenty years since we rang in the new millennium. Just as we’ve seen amazing technological advances since that historic moment (smartphones/cars, tablets, digital streaming/downloads, etc.), our knowledge of health and nutrition has also evolved. What We’ve Learned: Health Trends over the Last 20 Years Though most gains have come over time and with great effort, many in our society have made significant strides in improving their health. Those choices may be relatively simple, like getting in a certain number of steps each day, or fairly difficult, like converting from a meat-eater to a vegetarian or vegan. Like any good novel, there have been plenty of pitfalls, red herrings, and reversals along the way. An excellent example of this is how many supposed health experts offer conflicting viewpoints about carbohydrates and fats. And what about soy? Run an online search and you’ll find support for its benefits or evidence of its negative effects. Even though there are many things we still don’t know about health and nutrition, we can find comfort in the knowledge that, as a society, we’ve learned some important lessons over the last 20 years: We Got Wise to Artificial Sweeteners Even though saccharin was discovered in 1878, artificial sweeteners, like Sweet’N Low, didn’t gain popularity among the American public until the late 50s. Artificially sweetened soft drinks (like Coca-Cola’s Tab) soon followed suit in the early 60s. By now, the dangers of artificial sweeteners are well documented. Since they’re up to 600 times sweeter than sugar, artificial sweeteners may activate the appetite centers of the brain, which can intensify cravings for even more sugar. Most, if not all of them, are downright toxic. Some misinformed nutrition “experts” have recommended swapping sugar with natural sweeteners such as honey and maple syrup. Don’t believe the claims that these sweeteners are wholesome, healthy substitutes for sugar, which is sucrose. Whether it comes from a beehive, a maple tree, or any other natural source, sugar is sugar. Though many in the U.S. first became aware of stevia in the mid-80s, the natural sweetener has grown in popularity during the 2000s. Stevia is a traditional herb from South America with leaves that are 10 to 15 times sweeter than sugar. This plant extract is safe to use, comes in a variety of flavors, and is recommended as an alternative to artificial sweeteners. We Learned to Stand Up A frequently heard catchphrase in 2018 was: “Sitting is the new cancer.” This expression was prompted by research conducted by the American Cancer Society, which found a link between prolonged periods of leisure time sitting and a higher risk of death from all causes. There are many ways to spend more time standing during the day. Recommendations include standing while watching TV or during commercial breaks, using work breaks to walk around the office building and taking the stairs instead of the elevator. Many health-conscious employees have petitioned their employers or HR departments to provide them with a standing desk. We Discovered the Dangers of Supersizing Morgan Spurlock’s 2004 documentary, “Super Size Me,” confronted the American public with what most of us already suspected about fast food… it’s detrimental to human health. Spurlock’s experiment, one month of eating nothing but foods from the McDonald’s menu, dramatically revealed the toll that fast food takes on the body. Films like Spurlock’s sent a seismic shockwave through the fast-food industry. To manage the backlash of such exposés, major fast-food restaurants began offering “healthier” menu items. In 2012, McDonald’s included apple slices or clementines in McDonald’s Happy Meals…a minor victory. Though marketed as healthy alternatives, many of those new menu items were anything but. In fact, McDonald’s Kale Salad (discontinued) had more calories, salt, and fat than a Big Mac hamburger. Ultimately, adding “healthy” items to the menu was just smoke and mirrors to distract customers from the fact that the restaurant’s core menu hadn’t changed. Such culinary chicanery ended on May 7th, 2018, when the Food and Drug Administration mandated that restaurant chains with a minimum of 20 locations list calorie counts for all menu items. This has gone a long way in keeping fast food establishments honest since the numbers don’t lie. Though it would be impossible to list all the changes that have occurred over the years, here’s a closer look at some of the major health trends that took place between 2000 and 2020… Changing Health Trends Over the Past 20 Years Exercise Technology Exercise videos (VHS in the 80s, DVDs in the 90s) have been replaced by devices and apps. The internet has changed how people exercise and burn calories. Today, fitness apps are readily available on most cell phones. Apart from cell phones, there are many popular wrist-worn health devices. Some, like Fitbits, are completely dedicated to fitness. Others, like Apple Watches, synch to an iPhone and have advanced haptics to indicate when a fitness goal has been reached or to remind the wearer to stand up every hour. GPS tracking has also changed the game – it can count calories, map your location and track stats. Another fitness computer, BioTrainer, tracks physical activity and sleep patterns. Pedometers, and other body monitoring devices, have also helped people keep a closer eye on their health. Parade of Diets A dizzying array of diets hit the market over the past 20 years; some were honest attempts at helping people, while others were just plain ridiculous. Here’s a look at just a few of the popular diets that caught on with the American public during the last 20 years: Subway Diet- In 1999, Jared Fogle purportedly lost 245 pounds in 11 months by replacing two of his daily meals with low-fat sandwiches from the Subway restaurant menu. A diet, and marketing blitz, was born. Atkins Diet- Based on a book by Dr. Robert C. Atkins, this diet went mainstream in 2003. The diet consisted of high protein, high fat and low carb intake. South Beach Diet- A companion diet to Atkins, the South Beach Diet was named after the popular Miami location and was developed in 2003 by cardiologist Dr. Arthur Agatston. Like Atkins, this diet was high protein and low carb. Master Cleanse- Otherwise known as the Lemonade Diet, this 2006 diet had people drinking a mixture of fresh-squeezed lemon juice, maple syrup, cayenne pepper and water at every meal for 10 days in a row. Raw Food Diet- Made popular in 2007, this diet involved eating only, or mostly, uncooked foods to avoid the nutrient loss purportedly associated with cooked foods. Fact is, for some foods, cooking actually makes the nutrients better absorbed when consumed. NutriSystem- Though it began in the 70s, this weight loss program, which included prepackaged meals, experienced a revival in 2008. Many of the ingredients in these meals have additives that disqualify them as whole foods. Fertility Diet- Based on a book written by three doctors in 2009, the goal of this diet was to help women get pregnant. Special K Diet- All the rage in 2009, the Special K Challenge had participants eating Kellogg’s Special K cereal or bars for breakfast and lunch. Cookie Diet- Developed by Dr. Sanford Siegal in 1975, this diet saw a resurgence in 2009 and was embraced by many celebrities, including Kim Kardashian. Apple Cider Vinegar Diet- In 2010, adherents to this diet took a shot of apple cider vinegar every morning to help with digestion, acid reflux, and appetite suppression. Baby Food Diet- This 2010 diet saw many people limiting their caloric intake by replacing a meal with perfectly portioned baby food. Juicing Diet- With the growing popularity of fresh juice shops like Juice Press, 2012 became the year of the juice cleanse. Paleo Diet- Taking us back to our roots, this popular 2014 diet consisted of foods eaten in the age of cavemen…fruits, vegetables, meats, seafood, and nuts. Keto Diet- Originally developed in the 1920s, the keto diet (high-fat, low-carb) was wildly successful in 2018. One clear lesson that can be drawn from all these examples is that there’s no perfect diet for everyone. As individuals, we all must learn what foods work best for our energy levels, digestive health, mental clarity, blood sugar levels, and weight management. Core Training In the 90s, the focus was on tightening abs. In the 2000s, abs were referred to as the core. Regardless of the name, focus on toning this collection of torso muscles has been an obsession for decades. Today we’ve seen a shift in perspective from wanting flat abs to developing a strong core. Stomach exercises have also changed from crunches to knee tucks and planks. Fitness Gaming For a time, even the gaming industry became fitness-minded. In 2007, Nintendo released Wii Fit. The system’s balance board measured a person’s weight and center of balance. With a handheld controller, a player’s body movements (like swinging a tennis racket) were mirrored by their on-screen avatar (Mii). Wii Sports included a wide variety of games, including aerobics, strength training, balance games, yoga, and, of course, sports games. Dancing games, such as Just Dance and Dance Dance Revolution, were also popular at this time, but interest has declined over the past decade. While these, and other, fitness games can help a person move around and burn some calories, they shouldn’t be used as a workout replacement. Trends and Fads Every decade has had its health trends (and fads), and the past 20 years have been no exception. For instance, the aerobics craze and reduced-fat 80s gave way to the nutrition label and low carb 90s. Kale became a popular vegetable in the late 90s and 2000s. However, America’s love affair with the leafy green has diminished in recent years. With obesity on the rise, the 2000s focused heavily on diets (many of which are listed above). Trans fats became the new enemy. And this was fully justifiable – these chemically transformed fats were highly toxic and linked to all sorts of disease risks. Good riddance. The 2010s gave us “foodies.” The decade also saw an increased awareness of quality food, defined as organic, vegetarian, vegan, gluten-free, non-GMO, clean (free of chemicals, including added antibiotics or hormones), and environmentally sustainable. More than ever before, customers demanded transparency regarding the foods they ate. A Look Ahead As we begin a new decade, what changes to health and fitness can we anticipate? Based on current trends, some healthcare professionals feel we may be seeing more of the following in the future: Increase in telehealth – due to convenience and the availability of video conferencing technology Plant-based meals – with plant-based restaurants on the rise, even meat-eaters may occasionally opt for a plant-based meal Focus on sleep – sleep deprivation is no longer considered a viable means of boosting productivity Home workouts – convenience and savings may prompt many to cancel their gym membership and use home systems or online workout videos New approach to mental health – talking about challenges and issues is becoming more accepted and, as a result, more people are getting the help they need At the outset of the 2020s, more Americans seem to be paying closer attention to their health. This positive outlook is an exciting takeaway from what we’ve learned about the health trends of the past two decades. Though it’s impossible to accurately predict the health trends of the future, it’s our hope that quality nutrition and ultra-pure dietary supplements will continue to fuel brain healthy lives over the next 20 years and beyond. The BrainMD team wishes you and yours a safe healthy and happy New Year! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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5 Health Trends To Look Forward to In 2020
Much has changed in health, wellness, nutrition, and fitness in the last 10 years. We watched the keto diet rise to new heights, intermittent fasting reach the mainstream, meat move beyond beef, and supplements become personal. So, what’s next in wellness? What can we expect in the year ahead? Here are the top 5 health trends to keep an eye out for in 2020. 5 Health Trends to Look Forward to in 2020 1. The Cannabis Craze Continues If you didn’t think cannabis could get any bigger, you heard it here first – the hemp craze continues. While BrainMD remains concerned about the lack of objective clinical research on cannabis and its negative effects on the lungs when it's smoked, the U.S. cannabis market continues to soar. Business Wire analysts believe it could be worth an estimated $30 billion by 2025 and upwards of $80 billion by 2030. BrainMD recognizes the tremendous potential for CBD and the approximately 119 other cannabinoids of Cannabis sativa for improving brain health. Randomized, controlled clinical trials of cannabinoid brain benefits are underway, as well as research to confirm their safety, which makes us hopeful that the use of cannabinoids in dietary supplements will soon become legal. Though CBD has been getting most of the headlines, lesser-known cannabinoids including CBG (cannabigerol), CBC (cannabichromene), CBN (cannabinol), and CBDA (cannabidiolic acid) also have shown potential health benefits. Stay tuned. What does this mean for us? You can expect even more hemp-derived oral products, tinctures, salves, and skincare products to hit the shelves in 2020. But, be discerning. Further research is required to establish composition, safety and human benefits before we hop on board this popular health trend. 2. Proactive Self-Care Replaces Reactive Self-Care Although the wellness market is currently valued at $4.2 trillion and growing, stress levels among Americans are higher than ever. According to an April 2019 Gallup poll, a majority of Americans (55%) surveyed said they had experienced stress throughout a large portion of their day, nearly half (45%) said they felt worried, and more than one in five (22%) said they felt anger throughout the majority of their day. There is no denying it, stress takes a major toll on our health. Too much stress can: Cause structural damage to your brain 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 Lead to cardiovascular problems, gut issues, problems with other organs Cause serious prenatal concerns for pregnant women Fortunately, we're waking up to the fact that chronic, recurrent, prolonged stress – while widely accepted and exceptionally common – isn't healthy or sustainable. This year, as the conversation shifts towards the prioritization of downtime and we begin to recognize the importance of pushing the pause button, putting ourselves first (along with preemptive measures to prevent and avoid burnout) should become the norm. 3. Digital Minimalism According to Pew Research, 81% of Americans own a smartphone. Although most of us can't imagine living without our digital devices, digital minimalism, “A philosophy that helps you question what digital communication tools (and behaviors surrounding these tools) add the most value to your life,” is on the rise. Thanks to conscious consumers, turning away from tech in favor of more face-to-face time is trending. Digital detoxes, intermittent internet fasting, and tech time-outs will likely gain popularity in 2020. We’re also expecting to see a rise in mobile apps and tools like Moment that help us monitor our use of social media. 4. Lymphatic Health Hits The Mainstream The lymph system is a complex network of fluid-filled lymph nodes, vessels, glands and organs that make and move cleansing lymph fluid from the tissues to the bloodstream. The lymphatic system touches almost every part of the body and plays a major role in our immune system. Although it’s not easily seen or felt, it’s one of the most important (and often overlooked) systems of the human body. It’s the job of the lymphatic system to filter cellular waste, excess fluids, bacteria, and pathogens, rid the body of toxins, and coordinate with the immune system to protect the body against harmful invaders. It works by carrying our body’s waste away from the tissues and into the bloodstream. The problem is that, unlike blood, which is pumped by the heart throughout the body in a continuous loop, the lymph system does not have a pump. Instead, it only flows in one direction and relies on the relaxation and contraction of our muscles and joints to move it. As a result, it can easily become stagnant or sluggish, especially when it becomes overwhelmed with toxic debris. Fortunately, in the past few years, lymphatic health and lymphatic drainage massage have begun to gain popularity as an effective holistic therapy and alternative treatment for reducing inflammation, staving off illness, and promoting good digestion. In 2020, expect this up-and-coming health trend to take the health and fitness world by storm. We’re predicting more lymphatic focused workout classes, beauty brands offering at-home lymphatic massage solutions, and spa treatments marketed at promoting lymphatic health. 5. The End Of Mental Illness There has never been a more important time to change the way we think about, diagnose, and treat mental illness and psychiatric disorders. Fortunately, our founder and world-renowned neuroscientist, Daniel Amen, MD, is paving the way for a new paradigm that will de-mythologize mental illness, root it firmly in brain structure and function, and popularize science-based prevention and treatment strategies that will dramatically transform mental health care. Thanks to Dr. Amen and his groundbreaking brain-imaging work at Amen Clinics, this year, we’re looking forward to less stigma regarding mental illness, and renewed hope for sufferers and their families. To get ahead of this popular 2020 health trend, preorder Dr. Amen’s new book, The End Of Mental Illness and join Dr. Amen and his wife, Tana Amen, BSN, RN, for a free 6-week live class beginning January 21st. What are you predicting will happen in wellness this year? Comment below. We’d love to read your responses. At BrainMD, we’re dedicated to providing the highest purity nutrients to support your brain health and overall well-being. For more information about our full list of supplements, please visit us at BrainMD.
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10 of the Best Gifts You Can Give Yourself This Holiday
The holiday season is upon us. How are you doing with your holiday shopping? As you survey your shopping list, you probably see lots of items for friends, family and coworkers. But does the list contain the ultimate gift…one you can even give yourself? The Gift of Wellness Can you put a price tag on health? Sadly, most Americans don’t place a premium on health until it’s jeopardized. Other than exercise equipment or a gym membership for the New Year, most people spend relatively little on their health during the holidays. So, how can you invest in your health during one of the busiest times of the year? It might surprise you to learn that there are many things you can do each day to improve your well-being. It also might surprise you that many of them are absolutely free! There are plenty of ways to promote brain and body wellness during the holiday season. Here are 10 self-care gifts just for you… 10 Gifts to Give Yourself This Holiday Season 1. Daily Journaling The process of journaling gives stressful thoughts a place to live other than your brain. Once those concerns have been expressed, they often lose their intensity and urgency, which will help you to relax mentally. Writing in your journal 10 minutes before you go to bed can help relieve the stresses of the day and put you in a restful state of mind. 2. Quality Sleep Many people sacrifice quality sleep to keep up with the increased demands of the stressful holiday season. 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 get the most out of the holiday season, it’s recommended that you get 7-9 hours of sleep each night. 3. Physical Activity Instead of wasting the holidays watching TV or playing video games, get outside for some exercise. Take a jog or long brisk walk (always test the surface before departing). Exercise increases blood flow to all parts of the body, including the brain. It’s recommended to get 30 to 45 minutes of exercise daily. 4. Happy Tunes Remaining in a blissful state of mind is easier to accomplish when you have a happy tune running through your head. Listen to brain-boosting music specifically composed to enhance mood, gratitude, energy, focus, motivation, and inspiration. 5. Grateful State Did you know that practicing gratitude causes real changes in your brain that can improve brain function and make you feel better? Research has demonstrated that people who express gratitude on a regular basis are healthier, more optimistic, make more progress toward their goals, and have a greater sense of well-being. Here’s an exercise: write down five things you’re grateful for every day. Then, experience the joy that gratitude can bring. 6. Just Say No Experts say that the holidays can make people feel out of control – at the mercy of traditions or expectations. But you can take control of the holidays by not allowing them to control you. Say “no” to events and activities that aren’t important to you. If what you’re doing is causing holiday stress, it’s time to do something different. 7. Deep Breathing Diaphragmatic breathing is an effective and simple method for overcoming stress and quieting your mind. It’s also ultra-convenient since it can be done anywhere, anytime. When you take shallow breaths, it limits the amount of oxygen that reaches your brain cells and reduces your overall brain function. Taking deep breaths relaxes your muscles, relieves tension, and helps your brain function better. 8. Pamper Yourself All of us need time to recharge our batteries and self-care is often the best thing you can do to improve your well-being. 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 mood and coping with stress. Massages can help to reduce the stress hormone cortisol and increase the activity of such positive mood neurotransmitters as dopamine and serotonin. 9. Ask for Help You don’t have to do everything yourself – you can share your to-do list with others. Don’t be afraid or ashamed to ask for help. Share tasks with friends and family in preparing the holiday meal, shopping, cleaning and decorating. You don’t have to be the hero of the holiday season. 10. Stay Connected Social connections are incredibly important to your overall well-being. Spending time in a community of like-minded people is a wonderful way to boost your bliss hormones, such as oxytocin. 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. Focusing your energy on positive people can affect your everyday life and longevity. Adopting these self-care strategies can help brighten your outlook during the holiday season. At BrainMD, we’re dedicated to providing the highest purity nutrients to support your brain health and overall well-being. For more information about our full list of supplements, please visit us at BrainMD.
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Here Are Some of the Best Benefits of Vitamin B12?
In our fast-paced society, where convenience has driven many to eat on the go, skip meals, munch on sugary snacks, purchase processed foods that are low in vitamins and other essential nutrients, and consume foods that have been chemically treated, it’s becoming more and more difficult to maintain a balanced and healthy diet. Due to this gap in nutrition, most people could use a little help from dietary supplements to ensure they’re getting all the nutrients needed for optimal health. This is especially true of the B vitamin family, which is made up of 8 vitamins. All our cells need the 8 B vitamins to function at their best. Although they’re commonly recognized as a group, each of the B vitamins is required by a unique set of the body’s enzymes to perform unique and important functions. Deficiencies in any of these can lead to serious health problems. Let’s take a closer look at vitamin B12… Vitamin B12 Essentials This B vitamin, also known as cobalamin, is a team player. It works with a set of enzymes that use folate to generate and utilize methyl groups that have a huge impact on our health. Though a small chemical group (one carbon atom with three hydrogens attached), methyl is needed by all our cells to make their DNA, repair DNA that becomes damaged, make and regulate DNA and the RNA involved in protein production and regulation, and facilitate the growth and proliferation of all our approximately 30 trillion cells. The methyl form of vitamin B12 is used as a backup for the methyl groups provided by methylfolate. Substantial dietary intakes of B12 are required for the bone marrow to make red blood cells, which carry oxygen, and the variety of white blood cells that are crucial to our immune defenses. Growing children, pregnant women, and the elderly all tend to have an increased nutritional need for B12. There’s a consensus among experts that for these populations, supplementing with vitamin B12 is a good idea. Most of the multiples and other dietary supplements that provide B12 offer it in a form that is potentially harmful and requires more of our energy to process. The most commonly used B12 dietary ingredient is cyano-cobalamin, B12 with a cyanide group attached. The body has to expend precious energy to remove the cyanide group, then convert the B12 to methyl-B12 or other forms before they can use it. Smokers and women who use certain birth control hormone mixes are especially at risk of damage from cyano-B12. BrainMD provides B12 as methyl B12 because it’s safe to take, needs less energy to utilize, and is the most effective B12 ingredient available. In our products, we also team methyl-B1 with folate as methyl-folate, which works better than the artificial substance known as folic acid. Vitamin B12 is crucial for the brain and all the body’s other nervous tissues. Beyond needing B12 for their usual housekeeping functions, our nerve cells need it to assist in producing such key neurotransmitters as dopamine, epinephrine (adrenaline) and norepinephrine (noradrenaline). The brain also needs B12 to make melatonin, the main hormone that ensures we can get to sleep and stay asleep. Vitamin B12 is essential for the structural integrity of the brain and spinal cord. Higher levels of B12 are linked to better memory, mood, behavior, personality and mental clarity. Vitamin B12 for Memory and Mood The availability of methyl groups is fundamental to every aspect of the brain’s functioning, from its management of our basic physiological functions, such as sleep, to its higher responsibilities of managing memory, mood, judgment, behavior, and personality. The brain must have ample supplies of methyl-B12 along with ample methylfolate, to ensure it can generate sufficient energy, maintain healthy neurotransmitter balance, and carry out hundreds of other enzyme reactions. B12 deficiency can mimic severe memory impairment. Vitamin B12 in Foods Vitamin B12 is predominantly found in various meats, such as chicken, beef, fish, pork, and clams. Since it doesn’t naturally occur in plant foods, vegans and vegetarians may have low levels of vitamin B12. Those who don’t get enough in their diet may need to take a B12 supplement. However, the absorption of B12 is complicated and requires a very healthy gastrointestinal (GI) tract, and even meat-eaters can be deficient in B12. Vitamin B12 Deficiency The array of proteins along the GI tract that enable the absorption of vitamin B12 can be damaged by over-the-counter “digestive aids” such as antacids, histamine type 2 receptor blockers, and proton pump inhibitors. Certain antibiotics, anticonvulsants, and metformin also can deplete B12. Growing children, vegans, vegetarians, pregnant women, the elderly, smokers, and others taking various medications, all are at risk of vitamin B12 deficiency. Quality Vitamin B12 BrainMD closely follows clinical and scientific research on vitamins and other nutrients. With vitamin B12, the research clearly proves that methyl-vitamin B12 is the best ingredient to use in supplements.* We spare no expense in providing a sufficient allowance of methyl-B12 in our supplements to enable its efficient absorption by mouth.* By teaming it with methylfolate, we ensure our customers have access to adequate supplies of methyl, that small chemical group so incredibly important for the health of our brain and entire body.* At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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How to Kick Your Sugar Habit Using Fish Oil
You don’t have to be eating decadent cakes, processed candies, sugary sodas, and pints of ice cream to be eating large amounts of sugar, commonly in the form of corn syrup. You might be surprised to notice corn syrup in the ingredients of food such as bread, frozen pizzas, macaroni & cheese, cereal bars, cocktail peanuts, tonic water, salad dressing, apple sauce, and ketchup. In our fast-paced lives, it is very difficult to avoid the myriad of foods that contain fructose. Even when we think we are feeding our families “healthy” food, it can still contain ingredients that have been found to be harmful. So how can we finally kick sugar cravings to the curb? The good news is, studies have shown there are other nutrients that may help with the effects of fructose. Research: How Fish Oil Can Help You Kick Sugar Cravings The omega-3 fatty acids EPA (EicosaPentaenoic Acid) and DHA (DocosaHexaenoic Acid) have a wide range of profound health benefits, from supporting heart and joint health to promoting healthy cognition and mood. However, new research reported in an article entitled, “Systems Nutrigenomics Reveals Brain Gene Networks Linking Metabolic and Brain Disorders,” which appeared April 21 in the journal EBioMedicine, demonstrates a new one. The study by researchers from the University of California, Los Angeles (UCLA), showed that DHA can reverse the harmful alterations to hundreds of genes that are produced by excessive consumption of fructose, especially in the form of high-fructose corn syrup. High-fructose corn syrup is commonly found in soda, condiments, desserts, applesauce, baby food, and other processed snacks. What is worse is that, according to the US Department of Agriculture, the average American consumes more than 40 pounds (18 kilograms) of high-fructose corn syrup per year. The new research demonstrated that consuming a lot of fructose in the diet can actually change the expression of hundreds of genes, including genes that may lead to a greater predisposition toward metabolic diseases such as diabetes, and brain disorders such as attention-deficit hyperactivity disorder (ADHD) and Alzheimer’s disease. Excitingly, it was additionally demonstrated that DHA largely reversed the fructose-induced changes in the brain. DHA is an omega-3 fatty acid that is essential to the brain and can be found in fatty fish, such as salmon, as well as in walnuts, flaxseed, and omega-3 fatty acid supplements. The brain and the body are not able to manufacture DHA; it has to come through our diet. The scientists tested the effects of fructose and DHA in a group of rats that were trained to escape from a maze and then were randomly divided into three groups. For the next 6 weeks, one group of rats drank water with an amount of fructose that would be approximately equivalent to a person consuming a liter of soda per day. Rats in the second group were given fructose water and a diet rich in DHA, while the third group drank water without fructose and ate no DHA. After the six weeks, the rats were again put through the maze. The rats that had received only the fructose were about half as fast at finding their way out as the rats that were given only water, suggesting that the fructose had impaired their memory. The rats that had been given DHA and fructose navigated the maze at about the same speed as the group that had only had water, strongly suggesting the DHA eliminates the harmful effects of the fructose. Furthermore, the research team sequenced tens of thousands of genes in the rats' brains and identified more than 900 genes, the vast majority of which are comparable to genes in humans, which were altered by the fructose. Some of the conditions that can be caused by alterations to those genes are depression, Parkinson's disease, and bipolar disorder. Historically, the focus regarding the effects of high-fructose corn syrup has been about weight gain and obesity, but this study shows that a high-fructose diet not only harms the body but harms the brain as well. It also highlights yet another phenomenal health benefit of ensuring that you are getting enough omega-3 fatty acids in your diet. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our sleep products and our full list of supplements, please visit us at BrainMD.
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Here Are Some of the Best Healthy Thanksgiving Leftover Recipes You Need to Try
‘Twas the day after Thanksgiving, when all through the house, no one wanted to eat leftovers, so they just ate out. Okay, so that isn’t an official holiday poem, but it’s a scenario that plays out in many homes throughout our country. Maybe families leave their leftovers in the fridge because the thought of gorging on the same food two days in a row is repellant to them. Or, perhaps a different type of cuisine sounds more appealing. There’s another possibility – maybe some don’t realize they can jazz up their leftovers. If you need some ideas for how to make Thanksgiving leftover recipes more palatable to your family, check out these quick and easy meal options that can turn ho-hum into want some… 9 Creative & Healthy Ways to Liven Up Your Thanksgiving Leftover Recipes Turkey Since there's typically a ton of turkey leftover after a holiday meal, let's start with some simple ways to repurpose your bird... 1. Turkey Salad If you live in the typical American home, you probably have plenty of leftover salad from the Thanksgiving meal. You probably have lots of leftover turkey too. I think you see where I’m going with this. Lay strips of turkey on top of a salad and say presto! (That last part is optional.) If you want to take it a step further, add leftover vegetables like carrots or Brussels sprouts to your salad. You can even use your cranberry sauce as a dressing…but only if you like cranberries. 2. Turkey Soup If turkey can work for a salad, why not for soup? There are plenty of ways to customize turkey soup. To a broth base, add shredded, pulled or cubed turkey. Feel free to toss in any leftover vegetables as well (from the veggie tray nobody touched). Add carrots, mushrooms, onions, celery or other vegetables to your soup. Then, if preferred, add brown or wild rice to thicken the stock. Add spices to your liking and you’ll have a mighty fine turkey soup. 3. Turkey Tacos I know what you’re thinking – how can you make a healthy taco? It all starts with the shell. But I’m not talking made with processed corn or flour. I’m talking made by nature. Separate and wash several leaves of lettuce (organic romaine hearts, butter lettuce or green chard all work great) and position them on a plate or tray so that they form a bowl shape (my coworker calls them “boats”). Scoop shredded turkey, black beans, brown or wild rice, avocado or any other healthy topping you choose into the leaves. Then, pick up the loaded leaves and eat them like a taco. Your family will gobble them up. 4. Turkey-Sweet Potato Pie You’ve heard of shepherd’s pie? Well, give the shepherd the day off. For a healthier version of shepherd’s pie, throw leftover turkey, green beans and other vegetables into the bottom of a casserole dish. Then, layer on mashed sweet potatoes. You can sprinkle some cheese on top but go easy. Bake in the oven. Wa-lah! 5. Turkey Chili There are many ways to make chili. Some are healthy and some aren’t. To a low salt broth, add tomato sauce, diced tomatoes, diced onions, kidney or black beans and other vegetables as desired. Oops, I forgot the star of the show…shredded or ground turkey. For slow-simmer goodness, make your turkey chili in a crockpot. Try this delicious recipe for Healthy Turkey Chili. Or, take things to the next level with Spiced Cacao Turkey Chili. 6. Turkey Sandwich Forget the thin-sliced, processed turkey from the deli at your local grocery store. Carve up slices of real turkey from your leftover bird. Traditional turkey sandwiches, which include stuffing and cranberry sauce, can really crank up the calories. For a healthy alternative, add avocado, sprouts, onion, tomato, leaf lettuce, and a slice of low-fat cheese to your turkey. Bread can be one of the least healthy parts of a sandwich,¹ so use whole wheat sandwich thins or large leaf romaine lettuce to reduce calories. Lightly spreading Vegenaise on your whole wheat thins or lettuce can help bring your whole turkey sandwich together. Sides Don’t let those leftover sides go to waste—turn them into nutrient-packed dishes that support brain health, balanced energy, and delicious eating all week long. 7. Veggie Frittata Give roasted veggies a second life by folding them into a simple, savory frittata. Chop leftover Brussels sprouts, carrots, or green beans and bake them with whisked eggs, a splash of plant-based milk, and a pinch of turmeric. Why it’s healthy: Eggs provide choline for memory and focus, while turmeric brings anti-inflammatory benefits thanks to curcumin. This makes for a vibrant, brain-nourishing breakfast you can enjoy hot or cold. 8. Cranberry Vinaigrette Most of us end up with a half-used container of cranberry sauce—don’t toss it! Instead, blend a spoonful with olive oil, a splash of vinegar, and a handful of walnuts. Why it’s healthy: Cranberries add antioxidants, olive oil supports heart and brain health, and walnuts supply plant-based omega-3s. Drizzle this tangy, jewel-colored dressing over greens or roasted vegetables. 9. Mashed Sweet Potato Pancakes Turn leftover mashed sweet potatoes into fluffy, nutrient-rich pancakes. Mix them with almond flour or a beaten egg to help bind the batter, then cook until golden. Why it’s healthy: Sweet potatoes are packed with fiber and carotenoids that support cognitive health,² and almond flour adds healthy fats and protein. The result is a naturally sweet, wholesome breakfast or snack. Pro tip: Leftovers are often nutrient-dense—they’ve already been prepped, cooked, and softened—making them perfect for quick, brain-friendly meals. Embrace the remix! Thanksgiving Leftover Recipes FAQ How long are Thanksgiving leftovers good for? Most cooked Thanksgiving dishes—like turkey, stuffing, mashed potatoes, and roasted vegetables—stay safe in the refrigerator for 3–4 days when stored promptly in airtight containers. If you want to extend their life, freeze leftovers within that window; many dishes will keep well in the freezer for 2–3 months. Tip: When in doubt, check for odd smells or unusual textures, and remember that food safety comes before food waste. What is the healthiest way to reheat turkey? Turkey can dry out quickly, so gentle reheating is key. One of the healthiest methods is to warm it in the oven at a low temperature (around 300°F) with a splash of broth or water to keep it moist. Cover the dish with foil to help retain steam. If you’re short on time, reheating in a skillet with a little broth works well too. Why it matters: Slow, moist reheating helps preserve the turkey’s lean protein quality and minimizes the need for added fats like butter or oil. Can you safely reheat leftovers more than once? It’s best to reheat only what you plan to eat. Repeated heating and cooling can increase the risk of bacterial growth. To stay safe, portion leftovers into smaller containers so you can warm up just what you need. Should I let leftovers cool before refrigerating? Yes—but not for too long. Let hot dishes cool slightly so they don’t raise the fridge temperature, then refrigerate within two hours of cooking. Divide large portions into shallow containers so they cool safely and quickly. You’ll find more holiday, and every day, recipes in The Brain Warrior’s Way Cookbook. The BrainMD team wishes you and yours a safe, healthy and Happy Thanksgiving! 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. Schadow, A. M., Revheim, I., Spielau, U., Dierkes, J., Schwingshackl, L., Frank, J., Hodgson, J. M., Moreira-Rosário, A., Seal, C. J., Buyken, A. E., & Rosendahl-Riise, H. (2023). The effect of regular consumption of reformulated breads on glycemic control: A systematic review and meta-analysis of randomized clinical trials. Advances in Nutrition, 14(1), 30–43. https://doi.org/10.1016/j.advnut.2022.10.008 2. Laveriano-Santos, E. P., López-Yerena, A., Jaime-Rodríguez, C., González-Coria, J., Lamuela-Raventós, R. M., Vallverdú-Queralt, A., Romanyà, J., & Pérez, M. (2022). Sweet potato is not simply an abundant food crop: A comprehensive review of its phytochemical constituents, biological activities, and the effects of processing. Antioxidants, 11(9), Article 1648. https://doi.org/10.3390/antiox11091648
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Holiday Gift Guide: 18 Healthy and Heartfelt Gift Ideas
It’s the time of year when we purchase gifts for friends and loved ones. Perhaps you’re one of those uber-planners who finished your holiday shopping months ago. Or, maybe you have no idea what to get your co-workers, significant other, or that impossible-to-shop-for relative. Fear not! Here’s the ultimate list of handy, healthy, and heartfelt holiday items sure to appeal to everyone in your family. We scoured the internet (as well as our online store) to bring you the best of the best gift ideas. Happy, healthy gifting! (Healthy) Holiday Gift Guide For The Foodie We’ve cooked up some delectable gift options for your foodie friends and family. 1. Brain In Love Chocolate Packed with 9 grams of fiber, Brain In Love Chocolate bars are sugar-free, dairy-free, gluten-free, keto-friendly, and non-GMO. They’re the perfect treat for the foodie in your life (this is a seasonal product, so grab a box while you can). 2. Daily Harvest Subscription Chef-crafted meals delivered straight to your door. Daily Harvest offers a variety of healthy meal or snack options guaranteed to please even the pickiest palate. 3. High-Powered Blender From healthy homemade soups and sauces to memory-boosting smoothies, a high-powered blender is an all-purpose addition to any kitchen. For the Techie The perfect presents for the go-to Geek Squad member of your family. 1. Subscription to BrainFitLife Like a personal trainer for your brain, the BrainFitLife app utilizes a unique algorithm to create a tailored training plan based on your brain type. Side effects of using this app include improved mood, memory, focus, motivation, and sleep. 2. Blue Light Blocking Glasses Blue light blocking glasses are comfortable, stylish and are the perfect low-tech gift for the screen-bound techie in your family. 3. Focus & Energy Focus & Energy combines clinical-grade nutraceuticals with powerful plant adaptogens to reduce fatigue, increase productivity, enhance focus, and boost energy. It’s clean energy that promotes mental sharpness all day long! For The Hostess Entertaining is an art form – especially when it comes to holiday parties. Our hostess gift picks can help make everyone’s lives just a little bit better…and brighter. 1. GABA Calming Support During the hectic holiday season, you probably need a gentle reminder to relax more and stress less. Ease your mind naturally with GABA Calming Support. 2. Thrive Market Membership Healthy, organic, non-GMO, deeply discounted groceries that arrive right at your doorstep. Plus, when you purchase a membership, Thrive Market donates a membership to a family in need. 3. The Brain Warrior’s Way Cookbook In The Brain Warrior’s Way Cookbook, you’ll find over 100 simple, healthy, and delicious recipes that can help to heal and optimize the brain. For The Go-Getter What kind of gift can you buy someone who’s always ten steps ahead? Something practical, proactive, and prodigious, of course. 1. His and Hers Planners Do you have a friend or co-worker who’s always in planning mode? This year, get them something to help streamline their life: Rad & Happy Undated Planner (Hers) or the Demi Navy Weekly Planner (His). 2. Everyday Stress Relief Everyday Stress Relief replenishes your body’s levels of nutrients that can be depleted during times of excessive stress. An absolute essential in today’s fast-paced world. 3. 23andMe DNA Test Kit 23andMe’s easy Health + Ancestry Services is the perfect gift for those curious about their past and focused on their present and future wellness. For The Wellness Warrior Fitness enthusiasts everywhere will enjoy these fun and functional gifts. 1. iWatch, Galaxy Watch, or FitBit Give the gift of daily motivation and inspiration with our favorite fitness trackers, wearables and watches. 2. OMNI Protein (Chocolate or Vanilla) OMNI Protein (Chocolate or Vanilla) offers delicious and nutritious plant-based protein powder that supports mental focus, muscle energy, and exercise recovery. 3. Class Pass Subscription Cycling. Yoga. You name it. A Class Pass subscription gets you into the best local fitness classes for less. Your fitness friends will thank you! For the Health-Conscious Brain/body optimizing gifts sure to thrill the wellness-minded. 1. Hyperbaric Oxygen Therapy (HBOT) Hyperbaric Oxygen Therapy is a noninvasive treatment that involves breathing 100% pure oxygen in a pressurized chamber. 2. Brain & Body Power Daily Packs Brain & Body Power offers clinical-grade nutraceuticals optimized for brain and body health. Combines three of our most potent and essential supplements in convenient daily packs. 3. Change Your Brain, Change Your Life Change Your Brain, Change Your Life is Dr. Daniel G. Amen’s New York Times breakthrough bestseller, a must-read filled with cutting-edge research and effective strategies that can help heal your brain. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Healthy Alternatives to the Thanksgiving Menu (Recipes Included!)
One of the main reasons we celebrate Thanksgiving is to express gratitude for the good things in our lives. Unfortunately, for millions of Americans, the focus on appreciation takes a back seat to gorging on high-calorie, sugar-laden foods. For many people, the Thanksgiving feast marks the beginning of a diet let up that can continue throughout the entire holiday season. Dangers of Holiday Bingeing A study by the Calorie Control Council concluded that the average American consumes as much as 4,500 calories and 229 grams of fat on Thanksgiving Day.¹ As reported by USA Today, that’s equivalent to 7 Burger King Whoppers or 15 Dairy Queen hot fudge sundaes. Why does it matter? All these calories at once can overwhelm the digestive system and flood the body with unhealthy levels of carbs and fats. Plus, according to the National Institutes of Health,² the vast majority of people will never lose the weight they gain during the winter holidays. The bad news: for people who are already overweight, their average weight gain per Thanksgiving meal can be 5 pounds or more, and many of these folks won’t lose their extra holiday weight either. The worse news: these pounds can add up year after year, making holiday weight gain an important risk factor for many serious health concerns. So, when it comes to holiday eating, is there any good news? Yes! With a little planning, you can avoid eating too much, and too many of the wrong foods, by adopting a healthy Thanksgiving menu. Let’s take a look at the typical Thanksgiving Day meal and see how we can make it healthier without losing the delicious flavors… Here's How to "Healthify" Your Thanksgiving Menu Main Dish Traditionally, the main dish at a Thanksgiving Day feast is the turkey. This has changed over the years to include a broad array of meats including ham, duck, goose, and prime rib. Depending on where you live in the country, you might enjoy local game or seafood on Thanksgiving, such as quail, venison or Dungeness crab. When it comes to turkey, there are many healthy and unhealthy ways to prepare the bird. It goes without saying that you shouldn’t deep-fat fry your turkey. For a healthy, exceptionally moist turkey, check out this recipe for Tana’s Marinated Turkey. Core Essentials Although there are a host of side dishes that can show up at a Thanksgiving Day feast, the two you’ll commonly find accompanying the main dish are stuffing and mashed potatoes/gravy. Stuffing If there’s one Thanksgiving dish that’s been customized more than any other, it’s stuffing. Seemingly, there are a million ways to make stuffing – with bread/croutons, sausage, nuts, fruits, potatoes, chorizo, bacon, crab, and the list goes on and on. Here are just two ideas for how to prepare healthy stuffing: 1. To a quinoa/squash base, add chopped kale and diced apples (if preferred) and a pinch or two of rosemary. 2. To the same base, add mushrooms and chestnuts. Mashed Potatoes Unlike stuffing, preparing mashed potatoes is pretty straightforward. By now, many healthy alternatives to mashed potatoes have circulated cyberspace. Here are just a few you might consider for your Thanksgiving meal. Instead of starchy potatoes, use mashed cauliflower instead. If you’re looking to diversify the color palette of your menu, mash up sweet potatoes. Or, instead of mashing sweet potatoes, try roasting them. Sumptuous Sides Here’s where you can really build a healthy Thanksgiving menu. Depending on traditions, regional influences or cultural preferences, the banquet table can be filled with a wide array of side options. Here are just a few: Green Bean Casserole A staple at many holiday gatherings, green bean casserole typically consists of canned green beans, cream of mushroom soup and French-fried onions. Occasionally, the recipe will be slightly altered to include sliced jalapeno peppers or cheddar cheese on top. Here are a couple of healthy options for this popular casserole: skip the fattening soup and greasy onions and cook some fresh green beans with roasted garlic or onions. Or, try lemon and garlic roasted asparagus instead. Brussels Sprouts Though not the most universally appreciated Thanksgiving menu item, Brussels sprouts, along with other cruciferous vegetables, are extremely beneficial for you. Here’s a recipe that will turn your Brussels sprouts into Brussels shouts! Cranberry Sauce Due to their tart taste, cranberries are seldom eaten raw. This has invited many unhealthy presentations of the tiny red berries, which have become a delicacy during the holidays. Aside from being processed, canned cranberry sauce or jelly is typically loaded with sugar. A better option is to steam fresh cranberries and mash them. Or, for a low glycemic variation on traditional cranberry sauce, use monk fruit. Roasted Vegetables Most vegetables are rich in nutrients, high in fiber, and low in calories. Eating plenty of vegetables before the main dish or other sides is a great way to make sure you don’t overindulge during a holiday meal. For a colorful and flavorful side dish, try roasted rainbow carrots with fresh oregano. Delectable Desserts The dessert tray (or table) can be one of the greatest pitfalls to your health on Thanksgiving Day. It’s vital that you make a plan before you attend a party or family gathering where you know unhealthy foods will be served. If you’re hosting a holiday get-together, make healthy desserts for your guests. Baked apples with cinnamon and nutmeg can make a delicious treat. Although pies are traditionally high calorie and loaded with sugar, it’s possible to make them healthier by using a nut crust with monk fruit filling and coconut whipped cream. Another healthy snack or dessert is cinnamon flavored chia pudding cups. Even though these treats have some brain-healthy nutrients, they should be enjoyed as a snack. In other words, don’t make a meal out of them. Eat Healthy, Be Happy! Since it’s much easier to avoid holiday weight gain than it is to lose the pounds afterwards, keep a close eye on your caloric intake and try the above healthy Thanksgiving menu tips. The BrainMD team wishes you and yours a safe, healthy and happy Thanksgiving! 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. Calorie Control Council. (n.d.). Thanksgiving: The Battle of the Bulge. Retrieved November 17, 2025, from https://caloriecontrol.org/thanksgiving-the-battle-of-the-bulge/ 2. Yanovski, J. A., Yanovski, S. Z., Sovik, K. N., Nguyen, T. T., O’Neil, P. M., & Sebring, N. G. (2000). A prospective study of holiday weight gain. New England Journal of Medicine, 342(12), 861–867. https://doi.org/10.1056/NEJM200003233421206
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