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Why Both Sunscreen and Vitamin D Are Good For Your Health
Are you ready for some fun in the sun? Getting outside is important for everyone, especially for those who live a sedentary lifestyle or those who’ve been cooped up during the long, dark winter months. Whether you enjoy jogging, hiking, biking, horseback riding, or a long walk, being outdoors can have an overall positive effect on your mood and vitality. Another benefit of engaging in outdoor activities is that you can get some much-needed sunshine. But there is a danger to getting too much sunlight, namely overexposure to ultraviolet rays. To limit your exposure to harmful UV rays, it’s wise to use sunscreen. How to Use Sunscreen on a Daily Basis Before venturing outdoors this summer, remember to apply sunscreen. Make sure to cover areas that tend to burn the easiest: face, ears, neck, and limbs. Remember to bring along some sunscreen in case you need to reapply after a few hours. On sunny days, be mindful of reflections from glass or water, which can amplify the sun’s intensity. Also, be aware of overcast days, since you can get a sunburn even through clouds. Be sure to monitor how much sun you’re getting – too much exposure can lead to severe sunburn and serious skin conditions. To prevent these detrimental outcomes, always use sunscreen when spending significant time outside. For sufficient protection against damaging sun rays, it’s recommended to use SPF 30 or higher. Sunscreen and Vitamin D Just as there’s a danger of getting too much sunlight, there’s a downside to using too much sunscreen. Wearing sunscreen all the time can prevent your skin from absorbing adequate sunlight, which can lead to vitamin D depletion. Unfortunately, vitamin D depletion is becoming more and more common, in part because we’re spending more time indoors and wearing more sunscreen when having fun outdoors. Vitamin D is called the “sunshine vitamin” because the skin can produce it when exposed to the ultraviolet rays in sunlight. But your skin can’t make vitamin D when covered with clothing or sunscreen to block the sun’s rays. Getting direct sunlight, even for a short period, can help increase the body’s stores of vitamin D. Spending 10 to 30 minutes a day exposing your face, arms, and legs to the sun, without sunscreen, can increase your vitamin D3 levels. If you burn easily, start out with just 5 minutes and incrementally increase your time in the sun…and keep the sunscreen handy. Vitamin D Deficiency Vitamin D deficiency is currently epidemic worldwide. One study found that 41.6% of the U.S. population doesn’t have adequate levels of vitamin D.¹ Low levels of vitamin D have been associated with fatigue, low mood, sleep problems, back pain, and headache. Prolonged deficiency leads to bone problems, muscle weakness, and increased risk of falls. People at risk of having low D include the homebound (low sun exposure), darker-skinned (melanin lowers UV penetration), GI problems (can interfere with D absorption), obese (D can get locked away in fat), elderly (less efficient skin production and/or lowered food intake), and breastfed infants (unless mom is taking a D3 supplement). Low vitamin D has been linked to a variety of problems with immunity, the heart and circulation, and the joints. Brain problems linked to low D include behavioral and socialization difficulties in children, and mood, anxiousness, and cognitive difficulties in adults. Benefits of Vitamin D Vitamin D is essential to absorb calcium from our foods and used to be known just for building bones. But this vitamin actually is converted by the liver and kidneys into a hormone that regulates practically all our tissues. Optimal vitamin D levels promote attention, mood, memory, learning, socialization, and overall brain function and well-being. Vitamin D promotes the actions of serotonin, dopamine, and other key brain neurotransmitters. It's believed that over 90% of Americans aren’t getting enough vitamin D from their foods.² Since there will always be a gap in the nutrients we need and the foods we eat, taking a vitamin D3 supplement is a smart choice for healthy and active living. Vitamin D3 5000 BrainMD’s Vitamin D3 5000 provides sufficient vitamin D3 to raise your tissue levels into a healthy range within a short time period while being safe to take long-term.* Clinical research has established that taking this safe dose of vitamin D3 daily works better than taking high doses every few weeks or getting a very high dose by injection.* Intensive clinical and scientific research continues to make incredible discoveries about this vitamin–prohormone.* In the past two decades, researchers have confirmed its favorable effects on healthy gene regulation, calcium metabolism, cell growth control, hormone balance, and coping with stressful challenges.* The hormone (calcitriol) made from vitamin D3 may regulate as many as 900 different genes and has a broad spectrum of actions on our tissues and organs.* Through its hormone actions, vitamin D3 helps promote: Healthy mood* Immune response* Cognitive function* Cardiovascular health* Muscle and bone strength* Early brain development and ongoing renewal across the lifespan* Vitamin D3 also benefits numerous other functions that promote healthy aging.* Vitamin D supplementation is consistently linked to a higher quality of life and better well-being as we age.* The current U.S. Daily Value recommendation is 600 IU³ for those between the ages of 1 and 70. However, many medical and wellness professionals believe this is well below the physiological needs of most individuals and suggest 2,000-10,000 IU daily.* BrainMD’s Vitamin D3 5000 raises your levels on just one capsule a day.* Be sure to take it with food, since it’s a “fat-soluble” vitamin. Vitamin D3 + K2 Vitamin D3 (cholecalciferol) and vitamin K2 (MK-7) are two fat-soluble vitamins that work together to strengthen bones, promote normal blood clotting, and maintain a healthy heart and arteries.* Together, these vitamins work to combat an unhealthy inflammatory response and protect against serious illness and cognitive decline.* Here are some of the benefits of taking Vitamin D3 + K2: Supports a healthy immune system* Promotes cognitive function* Builds healthy bones* Antioxidant protection* Cardiovascular support* Better blood flow and circulation* Also, Vitamin D3 + K2 was developed for optimized bioavailability and absorption.* So, as you prepare for a summer full of adventure and fun, remember to apply sunscreen to avoid damaging your skin during extended periods of intense sun exposure. And be sure to get 10 to 30 minutes of sun exposure, without sunscreen, and take a vitamin D3 supplement every day. 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: Forrest, K. Y. Z., & Stuhldreher, W. L. (2011). Prevalence and correlates of vitamin D deficiency in US adults. Nutrition Research, 31(1), 48-54. https://doi.org/10.1016/j.nutres.2010.12.001 Reider, C. A., Chung, R.-Y., Devarshi, P. P., Grant, R. W., & Mitmesser, S. H. (2020). Inadequacy of immune health nutrients: Intakes in US adults, the 2005–2016 NHANES. Nutrients, 12(6), 1735. https://doi.org/10.3390/nu12061735 Mayo Clinic Staff. (n.d.). Vitamin D. Mayo Clinic. Retrieved January 8, 2025, from https://www.mayoclinic.org/drugs-supplements-vitamin-d/art-20363792
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Here Are Some of the Best Foods for Menopause and How to Relieve Symptoms Naturally
Menopause is a dreaded word for a lot of women. Yet, it doesn’t have to be. With a deeper understanding and a few informed dietary changes, it’s possible to make menopause a smoother, more positive experience, naturally. What Is Menopause? Menopause is the natural transitional period in a woman’s life when her menstrual cycles come to an end. A woman officially enters menopause when it’s been 12 months since her last period. It can take from 7 to 14 years to move through perimenopause (when the transition begins, generally starting in the mid-40s), menopause (which usually occurs in the early 50s), and postmenopause (24 to 36 months after the last period, when symptoms begin to subside). During this time, the body’s production of estrogen and progesterone, two hormones synthesized by the ovaries, can vary dramatically. These hormonal shifts are thought to be the cause of some rather unpleasant symptoms, which include (but are not limited to) hot flashes, mood swings, sleep problems, and vaginal changes – dryness and thinning of the walls. Further, postmenopausal women are at greater risk for bone loss and heart health issues. It is estimated that as many as 85% of postmenopausal¹ women have experienced a menopause-related symptom in their lifetime. Hormone replacement therapy (HRT) is often recommended by medical doctors to mitigate menopause’s unwanted symptoms. However, if you prefer not to use hormones or can’t use them due to your health history, more natural options are available. As a first step, medical professionals typically suggest adjusting your diet to see if menopausal symptoms improve. Here are some tips on which foods to avoid and which to eat to help you during menopause. Foods to Avoid During Menopause If you have menopausal symptoms, the reduction or elimination of the following foods and substances can go a long way to helping you feel better. Caffeine – One study showed that menopausal women who consumed caffeine were more likely to have hot flashes than women who didn’t consume caffeine. Caffeine can also fuel sleeplessness, which is another common symptom that can additionally lead to low mood. Try limiting your coffee consumption to a few times a week to start, or switch to decaf or green tea. Skip caffeine-laden sodas and energy drinks. Alcohol – Excessive drinking is like pouring Miracle-Gro on your symptoms, disrupting sleep and increasing hot flashes, anxious feelings, low mood, potential weight gain, and the likelihood of a host of other health issues. Bottom line: drink alcohol moderately, or not at all. Spicy foods – Hot begets hot! Spicy foods like hot peppers, jalapenos, and cayenne can increase hot flashes. Avoid them. Fatty foods and refined carbohydrates – Try to keep fat-laden foods to a minimum. Also, stay away from white bread and processed cookies, cakes, and snacks that are high in refined carbohydrates as much as possible. Unhealthy fats can increase the risk of cardiovascular problems, which are associated with menopause. Also, spiking blood sugar with refined carbohydrates can add to moodiness. Here Are Some of the Best Foods to Eat for Menopause What’s generally good for health is also good for menopause – lots of nutrient-rich fruits and vegetables, healthy fats (from fatty fish and nuts), whole grains, and lean protein, as well as an abundance of phytoestrogen-rich foods. Fruits and vegetables – Fruits and veggies provide your body with an abundance of antioxidants, vitamins, minerals, and fiber. A study² that tracked more than 17,000 menopausal women over the course of one year found that those who lost weight and ate more vegetables, fruit, and fiber experienced a 19% reduction in hot flashes compared to the control group. Fatty fish and nuts – These rich sources of omega-3 fatty acids may help improve mood and brain function. Omega-3s also can help maintain healthy blood pressure levels, which, in turn, help to minimize hot flashes. Fatty fish, like salmon and sardines, are especially good to eat because they also provide vitamin D, a key nutrient for both balanced mood and bone health! Whole grains – Whole grains such as brown rice, barley, quinoa, kamut, and rye are rich in nutrients, including fiber and B vitamins. Eating whole grains has been linked to a reduced risk of heart issues, countering the increased risk of heart health concerns in postmenopausal women. Protein – Women in menopause should eat greater amounts of protein as it helps your body retain muscle. Menopause is associated with decreases in bone mass density, muscle mass, and strength. Quality, protein-rich foods include eggs, poultry, fish, legumes, nuts, and seeds. Some legumes have the added bonus of being rich in calcium. Phytoestrogens – Phytoestrogens, or dietary estrogens, are naturally occurring estrogens found in some plants and they can be very helpful to menopausal women. When you consume foods containing phytoestrogens, they mimic estrogen produced by your body because their chemical structure is very similar, although the effects tend to be weaker. Phytoestrogens may help to combat hot flashes and maintain bone health. Also, emerging research shows that consuming phytoestrogens may help to balance hormones affecting mood. Foods containing phytoestrogens include soybeans, ground flaxseed, sesame seeds, berries, oats, barley, legumes such as lentils and mung beans, rice, alfalfa, apples, and carrots, to name a few. Additional Natural Solutions If you don’t find relief by following these basic dietary suggestions, talk to your doctor about effective nutritional/herbal supplements and other lifestyle changes you can make. There are many! 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: Santoro, N., Epperson, C. N., & Mathews, S. B. (2015). Menopausal symptoms and their management. Endocrinology and Metabolism Clinics of North America, 44(3), 497–515. https://doi.org/10.1016/j.ecl.2015.05.001 Kroenke, C. H., Caan, B. J., Stefanick, M. L., Anderson, G., Brzyski, R., Johnson, K. C., LeBlanc, E., Lee, C., La Croix, A. Z., Park, H. L., Sims, S. T., Vitolins, M., & Wallace, R. (2012). Effects of a dietary intervention and weight change on vasomotor symptoms in the Women’s Health Initiative. Menopause, 19(9), 980–988. https://doi.org/10.1097/gme.0b013e31824f606e
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What Is Intuitive Eating and Will It Help Me Lose Weight?
Are you a serial dieter? Do you repeatedly lose weight and then gain it back again over time? It’s an all-too-common scenario that can take a toll on health and well-being. Research¹ shows that the influence of diet culture and focus on intentional weight loss may lead to weight gain, poor body image, low self-esteem, and disordered eating. For most people, diets may work temporarily, but not for the long haul. Experts estimate that anywhere from 80% to 95% of dieters eventually gain back the weight they lose.² Enter intuitive eating. Developed by two dieticians nearly 30 years ago, intuitive eating takes the focus off weight loss and places it on listening to one’s internal cues on hunger and fullness. It facilitates restoring a healthy relationship with food by practicing 10 guiding principles. And, although intuitive eating isn’t designed to promote weight loss, it’s associated with meaningful health benefits. Compared to dieting, various studies show that intuitive eating is associated with lower body mass index, less disordered eating, greater well-being, more positive body image, and a number of improved markers of health. While not conclusive, these associations are promising. Let’s take a closer look at this gentler approach to eating. What Is Intuitive Eating? One way to understand intuitive eating is to know what it isn’t. Intuitive eating doesn’t involve any sort of dieting, intentional weight loss, meal plans, or effort to achieve the ideal body diet culture promotes. There are no “off limit,” demonized, or idealized foods or food portions. In fact, it requires letting go of a diet mentality altogether! Instead, intuitive eating is about giving yourself time and space to discover the natural cues your body gives you about hunger and satiety. You can learn to rely on your inner body wisdom to make your own choices about food. You can begin to discern the signs of physical hunger (builds gradually, growling tummy, fatigue, irritability) from emotional hunger (associated with comfort food cravings and mood). You have permission instead of restriction. Intuitive eating holds that the skill to eat, to stop when you’re full, to eat when you feel hungry, and to consume satisfying foods is innate. You were born with it. Intuitive eating is a radical notion, especially for a serial dieter. You may be thinking, “If I don’t have restrictions, I’ll eat junk all day and go crazy.” And you might...temporarily. However, over time, it’s believed that if you practice the 10 principles of intuitive eating, your food choices and portions will likely even out. It often may be messy and imperfect at first, but less so as time goes on. The 10 Principles of Intuitive Eating Here are the 10 principles of intuitive eating originally proposed by nutritionists Evelyn Tribole and Elyse Resch in their book Intuitive Eating. 1. Reject Diet Mentality Discard diet books and the notion that you need to be a certain weight to be worthy of love, happiness, health, and acceptance. It’s necessary to smash the hope or belief a diet or food plan will be the answer to fully embrace intuitive eating. 2. Honor Your Hunger Keep your body biologically fed adequately. Becoming excessively hungry thwarts your ability to eat consciously or moderately. By practicing honoring your body’s first biological signal of hunger will help to rebuild trust in yourself and in food. 3. Make Peace with Food Avoid deprivation, rules, and restriction. Instead, give yourself unconditional permission to eat. Deprivation and restriction often lead to overeating and intense feelings of guilt. 4. Challenge the Food Police Get curious about your thoughts, especially the ones that tell you certain good foods are bad and bad foods are good. Start to question and discard these types of negative thoughts about foods. 5. Discover the Satisfaction Factor There’s pleasure and satisfaction to be found in the eating experience. Enjoy eating! Create a pleasant environment. Sit down. Prepare something you like. This all leads to satisfaction and contentment. Providing this experience will help you to know you’ve had “enough” food. 6. Feel Your Fullness Listen for your body’s cues that indicate you’re no longer hungry. Look for the signs that suggest you’re comfortably full. You may need to pause in the middle of eating to gauge your enjoyment of your food and your hunger level. 7. Treat Your Emotions with Kindness Emotional eating is very common. Discern the difference between physical hunger and emotional hunger. Develop kind and loving ways to comfort, nurture, distract, and resolve emotional distress. Food may provide temporary comfort or numbing, but it doesn’t fix feelings or take them away. 8. Respect Your Body Although magazines may tell us we need to look a certain way, your body has a genetic blueprint that may be something quite different than what the ideal diet culture promotes. Respect and accept your body. Enough with the criticism. Your body, and all bodies, deserve dignity. 9. Movement: Feel the Difference Discard militant exercise! Shift your focus to how it feels to move your body, rather than the calorie-burning effect of exercise. Do movement and physical exercises you enjoy. 10. Honor Your Health with Gentle Nutrition Choose foods that honor your health and taste buds while making you feel good. It’s okay not to be “perfect” in your meal or snack choice. It’s what you eat consistently that makes the difference in your physical and mental health. Wear your food choices loosely. Progress not perfection. Many Paths to Health Intuitive eating may not work for everyone. It can take a few months to a year to fully embrace it. Some people need more structure and guidelines, especially when they’re addressing specific health concerns. But if you just can’t bear another diet, intuitive eating may be your ticket to lasting freedom. Consider working with a nutritionist who specializes in intuitive eating if you need or desire professional support. 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: Bacon, L., & Aphramor, L. (2011). Weight science: Evaluating the evidence for a paradigm shift. Nutrition Journal, 10, Article 9. https://doi.org/10.1186/1475-2891-10-9 Hall, K. D., & Kahan, S. (2018). Maintenance of lost weight and long-term management of obesity. Medical Clinics of North America, 102(1), 183–197. https://doi.org/10.1016/j.mcna.2017.08.012
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This Is How Optimized CoQ10 Can Support Your Heart’s Health!
One supplement ingredient that’s gained significant attention in recent years is CoQ10. But is CoQ10 safe and if so, what’s the best kind to take every day? Let’s look at what CoQ10 is and how it can help your heart health and much more. What is CoQ10? Coenzyme Q10 (or CoQ10) is a naturally occurring compound in the body. It’s an essential cofactor for energy generation, via mitochondria’s electron transfer enzymes. These are constantly at work in our cells and supply over 90 percent of all the energy needed by the brain and other organs. One of the primary functions of CoQ10 is to help generate adenosine triphosphate (ATP), which is often referred to as the “energy currency” of our cells. ATP provides energy for multiple biochemical reactions and is critical for maintaining optimal energy levels throughout the day. CoQ10 is present in nearly every cell and is essential for the normal functioning of organs such as the heart, liver, and kidneys. CoQ10 also acts as a powerful antioxidant, protecting cells and tissues from damage caused by free radicals. Formulated with a patented ingredient to help maximize nutrient absorption, BrainMD is proud to offer its new CoQ10 supplement… Optimized CoQ10 Our premium CoQ10 supplement is designed to support your body’s natural energy production and promote heart health.* As a powerful antioxidant, CoQ10 helps protect your cells from oxidative stress, contributing to overall vitality and well-being.* With age, CoQ10 levels naturally decline, making supplementation essential for maintaining energy, supporting cardiovascular function, and enhancing cellular health.* Taking Optimized CoQ10 may help: Support heart health and cardiovascular function* Optimize mitochondrial function for optimal energy* Provide antioxidant protection against free radicals and reduce oxidative stress in cells* Support muscle health and recovery* Improve brain health and memory* Promote healthy aging by maintaining CoQ10 levels* Optimized CoQ10 Ingredient UbiQsome® CoEnzyme Q10 Phytosome® 150 mg UbiQsome® is a patented, advanced delivery form of Coenzyme Q10, specifically formulated with the Indena Phytosome® proprietary technology for better absorption and superior bioavailability.* This formulation has been shown to increase CoQ10 levels in both plasma and muscle cells, optimizing energy production and antioxidant effects.* UbiQsome® is the first CoQ10 formulation tracked from oral administration to its target in the inner cellular space, ensuring more effective delivery where the body needs it most.* Who Can Benefit from Optimized CoQ10? Those interested in reducing the effects of metabolic issues: Metabolic challenges may include weight gain and heart issues. Taking 100-200 mg of CoQ10 per day may help support a healthy metabolism.* A study¹ looking at glycemic control demonstrated significant decreases in fasting blood glucose and fasting insulin, which may have implications for those struggling with insulin resistance.* Those looking to support skin health: Many factors can contribute to skin aging including environmental pollutants, sun damage, and hormonal imbalances.* Oxidative stress in the skin can lead to wrinkling, sagging, dryness, and roughness.* One 12-week study² utilized healthy participants who took a 150 mg oral CoQ10 supplement per day.* It demonstrated significantly reduced wrinkles and improved skin smoothness within the supplementation group.* Those who want to promote heart health: In addition to supporting energy levels and brain function, CoQ10 may help support the heart’s ability to function optimally.* Many patients with heart issues³ may have low levels of serum CoQ10.* Those looking to support overall immune function: CoQ10 may have an anti-inflammatory role via its ability to repress inflammatory gene expression.* Studies⁴ have linked low levels of CoQ10 to an increased susceptibility to infection.* "Optimized CoQ10 is the most bioavailable CoQ10 available, delivering 3x better absorption to power your heart, brain, and body where it matters most.” - Daniel G. Amen, MD Optimized CoQ10 FAQs [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] How do I take Optimized CoQ10? Adults take 1 capsule in the morning with food or as directed by your qualified healthcare professional. What makes this product different from the competition? This formula offers the first and only optimized delivery form of CoQ10.* UbiQsome® has been shown to significantly optimize plasmatic levels of CoQ10.* It’s also shown a 14-fold higher solubility in intestinal simulated fluids,⁵ making it the most stable and absorbable CoQ10 on the market.* Can this supplement make me dependent on it, or addicted? No. Like other BrainMD products, this is a dietary supplement, not a drug, and is not habit-forming.* Is this product safe to take during pregnancy? While CoQ10 is generally considered safe for most people, its use during pregnancy has not been extensively studied. As a result, it’s important to consult with a healthcare provider before taking CoQ10 or any supplement during pregnancy. Some research suggests potential benefits, like supporting energy production and reducing oxidative stress, but a doctor’s guidance is essential to ensure it’s safe for your individual circumstances during pregnancy.* Does Optimized CoQ10 contain any allergens? No. Optimized CoQ10 is a natural supplement and is free from corn, dairy, eggs, soy, nuts, sugar, and yeast. Also, it’s vegan, gluten-free, non-GMO, and doesn’t contain artificial colors or flavors. Which other supplements would make this supplement work even better? Taking BrainMD’s NeuroVite Plus Multivitamin and Omega-3 Power can help ensure you’re getting the core essential nutrients your brain and body needs to best utilize Optimized CoQ10.* [/wc_box] The Perfect 10 for Your Health! Optimized CoQ10 supports cellular energy production and promotes heart health while providing antioxidant protection.* The clinically studied Coenzyme Q10 Phytosome® formulation provides 3 times better absorption than standard CoQ10.* This allows for superior delivery and bioavailability, ensuring your body effectively absorbs and utilizes CoQ10.* Whether you’re looking to boost stamina, support your heart, or protect your body from free radicals, Optimized CoQ10 offers a potent, ultra-pure formula to help meet your health needs.* Try Optimized CoQ10 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 Optimized CoQ10 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. Liang, Ying et al. Effects of coenzyme Q10 supplementation on glycemic control: A GRADE-assessed systematic review and dose-response meta-analysis of randomized controlled trials. eClinicalMedicine, Volume 52, 101602 2. Žmitek K, Pogačnik T, Mervic L, Žmitek J, Pravst I. The effect of dietary intake of coenzyme Q10 on skin parameters and condition: Results of a randomised, placebo-controlled, double-blind study. Biofactors. 2017 Jan 2;43(1):132-140. doi: 10.1002/biof.1316. Epub 2016 Aug 22. PMID: 27548886. 3. Zozina VI, Covantev S, Goroshko OA, Krasnykh LM, Kukes VG. Coenzyme Q10 in Cardiovascular and Metabolic Diseases: Current State of the Problem. Curr Cardiol Rev. 2018;14(3):164-174. doi: 10.2174/1573403X14666180416115428. PMID: 29663894; PMCID: PMC6131403. 4. Mantle D, Heaton RA, Hargreaves IP. Coenzyme Q10 and Immune Function: An Overview. Antioxidants (Basel). 2021 May 11;10(5):759. doi: 10.3390/antiox10050759. PMID: 34064686; PMCID: PMC8150987. 5. Petrangolini G, Ronchi M, Frattini E, De Combarieu E, Allegrini P, Riva A. A New Food-grade Coenzyme Q10 Formulation Improves Bioavailability: Single and Repeated Pharmacokinetic Studies in Healthy Volunteers. Curr Drug Deliv. 2019;16(8):759-767. doi: 10.2174/1567201816666190902123147. PMID: 31475897.
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What Are the Best Benefits of Lion’s Mane Mushrooms?
Mushrooms have been used for their medicinal benefits for centuries. They’re also a unique food that can add flavor and texture to a wide variety of meals. One of the health benefits of certain mushrooms is that they contain adaptogens. What Are Adaptogens? According to the Cleveland Clinic, “Adaptogens are plants and mushrooms that help your body respond to stress, anxiety, fatigue, and overall wellbeing. You can take adaptogens by adding them to food or beverages or take them as tinctures. Adaptogens bring your body back to a steady balance by managing both physical and mental stressors.” Unlike some mushrooms found in the wild, adaptogenic mushrooms aren’t hallucinogenic in nature. But they can help increase focus and reduce the negative effects of stress. One of the most widely revered adaptogenic mushrooms is lion’s mane… Lion’s Mane Mushrooms Perhaps due to its name or white, stringy appearance, lion’s mane (Hericium erinaceus) is one of the most well-known mushrooms in the world. In Asia and India, these mushrooms have been used in foods and medicines for thousands of years. Leading all other mushrooms in brain benefits, lion’s mane contains unique hericenones and erinacines, which can increase nerve growth factor (NGF)¹ in the brain. NGF supports nerve cell maintenance and survival, especially in acetylcholine circuits, which are required for focus, memory, and nervous system control of the organs. Additionally, lion’s mane consumption may increase brain-derived neurotrophic factor (BDNF), which can help support the synthesis of new neurons. Decreased levels of BDNF may increase susceptibility to stress and mood issues. Benefits of Lion’s Mane Mushrooms Lion’s mane mushrooms may help: prevent cognitive decline² relieve mood issues³ reduce the risk of serious heart issues manage blood sugar levels protect against inflammation and oxidative stress support the immune system Additionally, its glucans may support antioxidant defense, stomach health, and beneficial bacterial balance in the gut. How to Use Lion’s Mane Mushrooms in Foods Lion’s mane is a rich-tasting mushroom with a similar consistency to meat or lobster. It can be used in many main dishes, soups, or salads. Some healthy recipes even substitute lion’s mane for steak, liver, and crab. Try this recipe for roasted lion's mane mushrooms. Lion’s Mane in Supplements If you dislike the taste or texture of mushrooms, adding mushroom powder to your coffee, smoothie, or other beverage might be the way to go. You’ll find a generous helping of lion’s mane mushrooms in BrainMD’s… Smart Mushrooms: Lion’s Mane + 5 Other Superfood Mushrooms! Smart Mushrooms is firmly grounded in the most recent clinical and scientific research on medicinal mushrooms.* It includes six mushrooms that are highly nutritious and offer a broad spectrum of health benefits.* Here’s a breakdown of the many powerful superfoods you’ll find in Smart Mushrooms: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Lion’s Mane may help support cognition and mood, and its glucans also help boost immunity.* Turkey Tail provides protein-bound glucan polysaccharides, intensively researched for their immune benefits.* Cordyceps helps fight fatigue, supports immunity, helps counter stress, and benefits blood flow and oxygen utilization.* Reishi’s immune and inflammatory response benefits help account for its 2,000-year popularity.* Shiitake provides the glucan called lentinan, which helps support immunity, and may have lung, liver, cardiovascular, and gastrointestinal benefits.* Agaricus has a variety of glucans with immune benefits, and supports healthy blood sugar, cholesterol, and liver functions.* [/wc_box] Benefits of Smart Mushrooms The mushrooms in this formula are high in protein and fiber, low in calories and sodium, and contribute many vitamins and minerals to the diet.* They include glucans, unique fibers that can enhance immunity, provide antioxidant benefits, and promote healthy gut microbial balance.* Smart Mushrooms offers substantial promise for improving memory, mood, and other cognitive functions.* This functional, full-spectrum superfood blend features six USA-grown organic mushrooms, scientifically formulated to promote vitality, stress resistance, immune support, energy, wellness, and high-level brain performance.* What Makes Smart Mushrooms a Smart Choice? A superfood powder mushroom drink formulated by Dr. Daniel Amen with a focus on brain health and immunity* Its mushrooms are grown organically under carefully controlled conditions A gluten-free product, made from mushrooms cultivated on gluten-free oats Its powder form is easy to use – just add to coffee, tea, soups, or smoothies Mushroom powder provides a larger dose than what’s possible in pills (3 grams of functional mushrooms per serving), which may increase efficacy* Note: Though they may be beneficial for many people, adaptogenic mushrooms, like lion’s mane, may not be a safe choice for everyone.* Be sure to speak with your healthcare professional before eating adaptogenic mushrooms or taking them in capsule or powdered form in supplements. The Mane Event Transform your coffee, tea, or smoothie into a cognitive and immune-supporting drink with this full-spectrum mushroom powder.* Smart Mushrooms – with lion’s mane and five other superfood mushrooms – can help support your energy, wellness, and high-level brain performance.* It’s the smart choice for immune and whole-body support.* 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 Smart Mushrooms 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. Lai, P.-L., Naidu, M., Sabaratnam, V., Wong, K.-H., David, R. P., Kuppusamy, U. R., Abdullah, N., & Malek, S. N. A. (2013). Neurotrophic properties of the Lion's mane medicinal mushroom, Hericium erinaceus (Higher Basidiomycetes) from Malaysia. International Journal of Medicinal Mushrooms, 15(6), 539-554. https://doi.org/10.1615/intjmedmushr.v15.i6.30 2. Mori, K., Inatomi, S., Ouchi, K., Azumi, Y., & Tuchida, T. (2009). Improving effects of the mushroom Yamabushitake (Hericium erinaceus) on mild cognitive impairment: A double-blind placebo-controlled clinical trial. Phytotherapy Research, 23(3), 367-372. https://doi.org/10.1002/ptr.2634 3. Nagano, M., Shimizu, K., Kondo, R., Hayashi, C., Sato, D., Kitagawa, K., & Ohnuki, K. (2010). Reduction of depression and anxiety by 4 weeks Hericium erinaceus intake. Biomed Research, 31(4), 231-237. https://doi.org/10.2220/biomedres.31.231
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Top Benefits of EPA and DHA Fish Oil for Your Health
It has been scientifically demonstrated that your brain needs the omega-3 fatty acids EPA and DHA to function optimally. Though not technically classed as essential, these fatty acids are called essential for a reason – our bodies need them, and the only sure way to get enough of them is through foods or supplements. Let’s take a closer look at these two most important omega-3 fatty acids. Power Team: EPA + DHA Humans need a variety of fatty acids for our cell membranes to function. EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are essential to the functioning of all our 30 trillion cells. They’re building blocks for the membrane systems that do most of the heavy lifting for our cells. We require premade EPA+DHA from our diet. Unfortunately, the modern diet has an unhealthy balance of fatty acids: we get an abundance of saturated and omega-6 fatty acids and not nearly enough omega-3s. Also, most of the omega-3s we do get must be converted to EPA+DHA, which the body doesn’t do effectively. Numerous surveys indicate populations that don’t consume a lot of seafood (such as the U.S.) don’t get sufficient supplies of EPA and DHA from their diet.¹ Since plant foods don’t supply them, the main dietary sources of EPA and DHA are cold-water fish and dietary supplements. Considering the widespread contamination of seafood by mercury and other toxins, many experts advise that taking a purified fish oil supplement could be a smart choice. Here Are 6 of the Top Benefits of EPA and DHA 1. Promotes Healthy Mood EPA+DHA have been tested on adults with mood problems in at least 26 randomized, controlled clinical trials. Two meta-analyses, which analyze the data pooled from all the best trials, have concluded that these omega-3s are consistently beneficial for mood.² These meta-analyses also suggest that fish oils with more EPA than DHA work better, with the best ratio being around 1.5 to 1 EPA to DHA. Children and adolescents with mood difficulties commonly have problems with academic performance, self-esteem, and socialization. In two clinical trials with youth aged 7-14 years, EPA+DHA 1600 mg per day (1400 mg EPA, 200 mg DHA) for 12 weeks substantially improved coping with distraction and stress – as well as mood, irritability, and self-esteem – compared with placebo. 2. Improves Attention and Behavior Children and adolescents with attention and learning challenges often have low Omega-3 Index values (about 3% on average, compared to a healthy 8% or higher). A 2017 meta-analysis concluded that supplementation with EPA+DHA improved parental reports of attention³ and behavior, as well as mental focus on cognitive tests. The researchers concluded that to ensure the most benefit, the EPA dose should be at least 500 mg per day. 3. Essential for the Heart and Circulation Numerous health agencies worldwide recommend EPA and DHA for promoting and enhancing cardiovascular health. Meta-analyses clearly indicate that supplementation with EPA+DHA at doses of 2-3 grams per day can promote healthy triglyceride status and blood pressure regulation. Additionally, EPA+DHA supplementation can improve blood vessel function, especially their capacities for relaxation and flexibility. 4. Supports Healthy Immunity The immune system is the body’s security force. When the body is invaded, it goes on full alert to eliminate the threat. EPA and DHA support healthy immune responsiveness. Having sufficient EPA+DHA in our tissues gives the immune system the option to generate messengers from them to coordinate its activities. Healthy immunity is held in delicate balance by EPA and DHA. No other omega-3s can substitute for EPA and DHA in this crucial role. 5. Vital for Healthy Pregnancy Babies of mothers who have good EPA+DHA status through pregnancy have a lower risk for problems with mood, cognition, and behavior in their early childhood. DHA, the predominant omega-3 in our cell membranes, is essential to the developing fetal heart, brain, and retina. A meta-analysis of 38 trials⁴ concluded that children born to mothers with higher prenatal EPA+DHA intakes show better motor, vision, and cognitive development in their first two years of life. Yet U.S. women on average have considerably lower EPA+DHA intakes than recommended by the U.S. National Institute of Medicine. 6. Total Brain and Body Protection EPA and DHA have been shown to protect brain circulatory function and preserve memory and other cognitive capacities. EPA and DHA support many other organs and body systems including the liver (by preventing triglyceride buildup), the joints (promoting joint comfort), eyes (essential for retinal function), and muscles (protecting against mobility loss as we age). With strong evidence supporting the positive effects of omega-3s EPA and DHA on the brain, heart, and entire body, taking a fish oil supplement daily can have a significant impact on individual wellness. BrainMD is proud to recommend its new, high EPA and DHA premium liquid fish oil… Omega-3 Power Squeeze - Liquid Omega-3 Supplement Omega-3 Power Squeeze is a pleasant-tasting fish oil liquid emulsion, customized for children and adults seeking an alternative to taking large capsules. It delivers 910mg EPA and 590 DHA, as their triglyceride forms that occur naturally in fish, for a total of 1500 mg per serving. Omega-3 Power Squeeze FAQ [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Is Omega-3 Power Squeeze well absorbed? Yes. The advanced emulsification technology behind Omega-3 Power Squeeze makes it better absorbed than fish oil that is not emulsified.* However, since individuals differ in their absorption and utilization of EPA and DHA, it would be prudent to measure your Omega-3 Index every 4-5 months and increase your daily intake as needed to cross the 8% threshold.* With concerns over mercury and other potential toxins, how safe is Omega-3 Power Squeeze? The ultra-pure fish oil in Omega-3 Power Squeeze is extracted in its natural triglyceride form from wild-caught, sustainably harvested fish.* It is maintained fresh while being tested by independent labs to exclude over 250 toxic contaminants, such as mercury, lead, arsenic, cadmium, and other heavy metals, dioxins, polychlorinated biphenyls (PCBs), furans, and other substances. It is gently purified and then emulsified for better absorption and taste.* Is it fishy or unpleasant tasting? No. One serving of this citrus-flavored emulsion gives the body at least 5 times more EPA and DHA than a serving of conventional fish or krill oil, without the fishy smell/taste or unpleasant reflux problems experienced with many fish oils.* Is it safe for pregnant/lactating women? Not only is the EPA and DHA in Omega-3 Power Squeeze safe, but it’s also absolutely vital for a healthy pregnancy and for breastfeeding.* Also, the US National Academies recommend omega-3s for toddlers and older children.* Children aged 1-3 can take a half tablespoon every other day. Is it safe to take Omega-3 Power Squeeze with other BrainMD products? Absolutely! We recommend pairing this supplement with NeuroVite Plus Multivitamin, our unique brain directed multiple. Together these are an excellent means for closing the nutrient gaps in today’s diet.* For users seeking to optimize their memory, Omega-3 Power Squeeze also can be taken along with Bright Minds Memory Multivitamin.* This powder delivers a clinically effective dose of phosphatidylserine (PS), the nutrient best documented for memory, along with the vital vitamins and minerals of NeuroVite Plus.* Does this supplement contain allergens? Omega-3 Power Squeeze is free from dairy, glutens, sugar, corn, soy, nuts, eggs, yeast, and artificial colorings or flavorings. It is also non-GMO. [/wc_box] Experience the Benefits of EPA and DHA Getting adequate amounts of EPA and DHA is a great way to improve overall brain and body function and well-being. The ultra-pure EPA and DHA omega-3 fatty acids in this well absorbed, proprietary fish oil liquid promote positive mood, healthy attention, and whole-body health. Try Omega-3 Power Squeeze 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 Omega-3 Power Squeeze 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. Thompson, M., Hein, N., Hanson, C., Smith, L. M., Anderson-Berry, A., Richter, C. K., Bisselou, K. S., Appiah, A. K., Kris-Etherton, P., Skulas-Ray, A. C., & Nordgren, T. M. (2019). Omega-3 fatty acid intake by age, gender, and pregnancy status in the United States: National Health and Nutrition Examination Survey 2003–2014. Nutrients, 11(1), 177. https://doi.org/10.3390/nu11010177 2. Mehdi, S., Manohar, K., Shariff, A., Kinattingal, N., Wani, S. U. D., Alshehri, S., Imam, M. T., Shakeel, F., & Krishna, K. L. (2023). Omega-3 fatty acids supplementation in the treatment of depression: An observational study. Journal of Personalized Medicine, 13(2), 224. https://doi.org/10.3390/jpm13020224 3. Chang, J. P.-C., Su, K.-P., Mondelli, V., & Pariante, C. M. (2017). Omega-3 polyunsaturated fatty acids in youths with attention deficit hyperactivity disorder: A systematic review and meta-analysis of clinical trials and biological studies. Neuropsychopharmacology, 43(3), 534–545. https://doi.org/10.1038/npp.2017.160 4. Weiser, M. J., Butt, C. M., & Mohajeri, M. H. (2016). Docosahexaenoic acid and cognition throughout the lifespan. Nutrients, 8(2), 99. https://doi.org/10.3390/nu8020099
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Brain In Focus: Here Are the Best Benefits of Lion's Mane Mushroom Chocolate
In a fascinating and much-discussed article that appeared in the December 18, 2004, issue of the British Medical Journal, scientists examined all the research on foods and health to see if they could put together the theoretically ideal meal that, if you ate it every day, would significantly reduce your risk for cardiovascular issues. (11) After doing all the calculations, they came up with a theoretical meal that, eaten daily, would not just reduce cardiovascular risk, but reduce it by a staggering 75 percent (there’s not a pill in the world that can do that). The ingredients of this mythical Polymeal? Wine, fish, nuts, garlic, fruits, vegetables, and… wait for it… chocolate. In fact, they even figured out the risk-reduction contribution of each of the individual foods; the actual percentage of reduction in risk for cardiovascular issues from eating 100 g a day of cocoa-rich chocolate (about which more in a moment) turned out to be a pretty impressive 21 percent. Chocolate is definitely one of life’s greatest pleasures, a near-perfect combination of indulgence and nostalgia. But what if that piece of chocolate could also boost your focus, sharpen your mind, and even support your heart health? Well, it can. And that’s exactly the promise behind BrainMD’s newest innovations—Brain In Focus and the reformulated Brain In Love chocolate bars. These aren’t just desserts; they’re functional snacks that pack serious scientific benefits into every bite. Let’s explore what makes these bars so remarkable, from their cutting-edge ingredients to the research-backed benefits they deliver. Lion’s Mane Benefits: The Nootropics Advantage Brain In Focus dark chocolate bar features Lion’s Mane mushrooms, a powerhouse ingredient that’s been stealing the spotlight in the world of nootropics. For those not familiar with nootropics they are substances that are believed to enhance cognitive function, including memory, focus, creativity, and mental clarity, while also supporting brain health. They are often referred to as “smart drugs” or “brain boosters.” And Lion’s Mane is one of the most researched and the most effective. Like many natural substances, Lion’s Mane has been used for centuries in traditional Asian medicine, but modern science is finally unlocking its potential. Here’s what you need to know about what Lion’s Mane benefits: Cognitive Support: Clinical studies have shown that Lion’s Mane can improve focus, memory, and overall cognitive function. The magic lies in a compound called L-ergothioneine (or L-Ergo), a powerful antioxidant that supports brain health by reducing oxidative stress and promoting neural regeneration. Brain In Focus contains 200 milligrams of Lion’s Mane per serving—a dose that aligns with the amounts used in clinical studies. (6) Quick and Long-Term Benefits of Lion's Mane: Regular consumption of Lion’s Mane has been linked to increased serum levels of L-Ergo in as little as one week, with measurable cognitive improvements seen after just three months. (6) Anti-Aging and Cardiovascular Health: Higher L-Ergo levels are associated with reduced risk of cardiovascular issues and improved overall longevity. So, while your brain reaps the rewards, your heart benefits too. (2) The inclusion of Lion’s Mane mushrooms turns Brain In Focus into more than just a chocolate bar. It’s a delicious way to incorporate lion's mane benefits and nootropics into your daily routine. (2,4) Why Dark Chocolate Is the Perfect Healthy Treat Dark chocolate itself is no stranger to health accolades. (3) I included dark chocolate in my book, The 150 Healthiest Foods on Earth, where I also wrote that “high-quality dark chocolate (60% cocoa or higher) is rich in flavanols, compounds that offer a range of benefits.” (12) Note that both BrainMD chocolate bars are made from premium dark chocolate with 60% cocoa and are considered a superfood! This percentage of cocoa has been shown to offer: Cardiovascular Support: Flavanols improve blood flow, reduce clotting, and support healthy blood pressure by boosting nitric oxide production. (10,7,5) Cognitive Enhancement: Studies have linked dark chocolate consumption to improved memory and reduced risk of severe memory issues. Even a small amount—10 grams a day—can have measurable effects on cognitive performance. (9,4,2) Mood Boosting: Let’s not forget the immediate joy that comes from savoring a piece of dark chocolate. It’s the ultimate mood enhancer. (8) BrainMD’s bars take dark chocolate’s inherent benefits and supercharge them. Both Brain In Focus and Brain In Love are sugar-free, vegan, and sweetened with allulose—a natural sweetener that doesn’t spike blood sugar levels and may even have some additional metabolic benefits. These bars are designed for anyone who wants to indulge without compromise. Dark Chocolate for Heart Health The reformulated Brain In Love dark chocolate bar is a tribute to the well-established link between heart health and emotional well-being. Rich in flavanols, this dark chocolate bar is a delicious way to nurture your cardiovascular system while indulging your senses. While it doesn’t include Lion’s Mane, its high cocoa content (60%, just as I recommended in my book) ensures you’re getting all the antioxidant power you need to support a healthy heart. Cocoa flavanols have gotten a lot of attention in the nutrition world and a big part of the reason is the Kuna Indians. The Kuna live off the coast of Panama and are unusual in that their blood pressure tends to stay pretty much the same throughout their life. Unlike Americans and Europeans, the Kuna do not experience the dangerous rise in blood pressure that accompanies aging and increases the risk for both heart and blood sugar issues. Some researchers—including Normal Hollenberg at Harvard Medical School—think it’s because of cocoa. The Kuna Indians drink about five cups of the stuff every day. One study, published in 2011 in the prestigious British Medical Journal (BMJ), found that the highest levels of chocolate consumption were associated with a 37% reduction in severe cardiovascular issues. (6) The researchers concluded that “levels of chocolate consumption seem to be associated with a substantial reduction in the risk of cardiometabolic disorders.” Functional Snacking for the Win What sets BrainMD’s dark chocolate bars apart from the competition? It’s the fusion of indulgence and purpose. In a market flooded with sugary, nutritionally empty snacks, these bars are a revelation. Here’s why: Sugar-Free and Safe: Sweetened with allulose, they’re safe for those managing blood sugar levels. Vegan and Dairy-Free: Perfect for plant-based eaters. Clinically Dosed: The Lion’s Mane in Brain In Focus isn’t just a sprinkle; it’s a science-backed clinically meaningful dose designed to deliver results. The Science of Smart Indulgence In a world where functional foods are on the rise, BrainMD’s dark chocolate bars are leading the charge. Whether you’re looking to enhance your focus with lion's mane benefits, support your heart, or simply savor a guilt-free treat, these bars deliver on all fronts. They’re more than a snack; they’re a statement—that indulgence and wellness can go hand in hand. So go ahead, treat yourself. Your brain, heart, and taste buds will thank you. Scientific References: Hollenberg, N. K., & Fisher, N. D. (2007). Cocoa to reduce blood pressure. Journal of Hypertension, 25(8), 1745-1750. Mori, T., et al. (2009). Improved cognitive function and neural regeneration with Lion’s Mane. Phytotherapy Research, 23(1), 10-15. Messerli, F. H. (2012). Chocolate consumption and Nobel Prize awards. New England Journal of Medicine, 367(16), 1562-1564. Kennedy, D. O., et al. (2008). Cognitive performance following cocoa flavanol consumption. Psychopharmacology, 202(4), 333-339. Buitrago-Lopez, A., et al. Chocolate consumption and cardiometabolic disorders. BMJ, 343, d4488. Satoh, H., et al. (2017). Serum L-Ergo levels and cognitive function. Clinical Nutrition, 36(5), 1245-1252. Grone M., et al Food Funct. 2023. Aug 14; 14(16): 752-7573 Cocoa flavanols improve peakVO2 and exercise capacity in a randomized double blinded clinical trial in healthy elderly people Baynham, R. et. Al. Cocoa flavanols Improve Vascular Responses to Acute Mental Stress in Young Healthy Adults, Nutrients. 2021 Mar 27; 13(4):1103 Altinok, A. et al Eur J Nutr. 2022 Apr; 61(3): 1665-1678 Acute effects of cocoa flavanols on visual working memory: maintenance and updating Arisi T., et al Effects of Cocoa Consumption on Cardiometabolic Risk Markers: Meta-Analysis of Randomized Controlled Trials 2024 Jun 18; 16(12): 1919 Franco, O., et al BMJ 2004 Dec 18:329(7480) The Polymeal: A more natural, safer, and probably tastier (than the Polypill) strategy to reduce cardiovascular disease by more than 75% Bowden, J. The 150 Healthiest Foods on Earth, Fair Winds Press, 10th anniversary edition 2016
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7 of the Best Foods to Help Lower Your Triglycerides
When it comes to heart health markers, many are aware of maintaining healthy blood pressure and cholesterol levels. But triglycerides? Not so much. Yet, triglyceride levels are a marker of heart health too. Here’s what you need to know, and better yet, what you need to eat to keep your triglycerides in check! About Triglycerides Triglycerides are a type of fat found in your blood that are formed when you eat more food (calories) than your body uses. Triglycerides are stored in your fat cells. Later, hormones release triglycerides for energy between meals. When you have a standard blood test, your doctor will usually request a lipid panel to measure cholesterol (both the good HDL and the not-so-good LDL), triglycerides, and total cholesterol to get an overall picture of your risk of heart health problems. In the U.S., a triglyceride reading is interpreted as follows: Normal – Less than 150 milligrams per deciliter (mg/dL) Borderline High – 150 to 199 mg/dL High – 200 to 499 mg/dL Very High – 500 mg/dL or higher High triglycerides can affect more than heart health. High levels are associated with prostate issues, difficulty maintaining an erection, nerve damage related to blood sugar issues, interruption of blood flow to the brain, to name a few. More than one third of U.S. adults have high triglyceride levels. Although levels can be driven up by medications or other health conditions, more often, triglyceride levels rise due to lifestyle choices like poor diet, being severely overweight, lack of exercise, and/or drinking too much alcohol. If you get a high reading, and your doctor tells you to change your diet, the great news is that you can. It will, however, take a focused commitment to your health. Changing Your Diet To maintain healthy triglyceride levels, the American Heart Association makes these suggestions: Limit added sugars to no more than 10% of your daily carbs. Limit refined carbohydrates and incorporate more complex carbohydrates, comprising 50-60% of your daily food intake. Limit saturated fats (from animal products and tropical oils) and trans fats, and instead choose healthy fat options – such as omega-3-rich foods, plant oils like olive oil, nuts, and seeds. Fats should comprise about 25-35 percent of your diet. Health experts also suggest getting about 25 to 30 grams of fiber a day. Fruits and vegetables are great sources of fiber and also are foods that lower triglycerides. 7 Healthy Foods That Can Help Lower Your Triglycerides To get you started, here are 7 nutrient-dense foods that promote not just healthy triglyceride levels, but healthy blood pressure and sugar levels…and healthy weight too! Beans Beans are a fantastic complex carbohydrate providing loads of fiber and protein, as well as vitamins and minerals. Their low-sugar, high-fiber helps support healthy blood sugar levels. They add great texture and flavor to food and there’s a huge variety of them to keep your tastebuds happy. Salmon Salmon is a fantastic source of healthy omega-3 fatty acids. Salmon is easy to find, and fish-eaters love it. Ensuring your diet has plenty of salmon’s omega-3s can help your body make less triglycerides in the liver. One review¹ of clinical trials found eating fish that provided more than 1 gram of omega-3s a day was associated with improved (lower) triglyceride levels. Other options that are rich in omega-3s include sardines and other fatty fish, as well as lean, grass-fed beef. Broccoli and Crucifers Cruciferous vegetables like broccoli, cauliflower, arugula, kale, cabbage, and Brussels sprouts are all foods that lower triglycerides. They're loaded with fiber, other nutrients, and a sulfur-rich compound called sulfuraphane. One animal study indicated that sulfuraphane may help reduce triglyceride levels. Another study involving individuals with blood sugar health issues showed a reduction of triglycerides after taking broccoli sprout powder supplements. Berries Many people love berries, and our bodies do too! Raspberries, blueberries, and strawberries are high in vitamin C and contain many vitamins, minerals, phytochemicals, and antioxidants that support overall health. Fiber-rich and low in sugar, they’re the perfect treat for those who need to watch their triglycerides. Studies show a correlation with berry consumption and healthy triglyceride levels. Spinach Spinach is considered a super food for good reason. It’s loaded with important nutrients such as vitamin C, iron, potassium, protein, a number of phytochemicals, and antioxidants – including alpha lipoic acid. Research² has found reduced triglyceride levels are associated with alpha-lipoic acid supplementation in patients with nerve damage related to blood sugar issues. Other veggies rich in alpha-lipoic acid include broccoli, yams, potatoes, tomatoes, Brussels sprouts, carrots, and beets. Oats Choose a fiber- and nutrient-rich complex carbohydrate like oats over simple carbs. Oats are satiating, easy to make, and delicious. Most health experts recommend increasing your fiber to help normalize triglyceride levels, and oats provide a great way to boost your fiber intake. Avocado Avocado provides a double whammy of healthy fat and fiber, which are great for lowering triglycerides. The majority of an avocado’s fat is oleic acid, a monosaturated fat also found in olive oil, which may be responsible for some of its health benefits. One meta-analysis showed that an avocado-rich diet may help reduce triglyceride levels.³ The fiber and fat help to support healthy blood sugar levels too, which is great for sustained energy. These are just several great foods that lower triglycerides. There are many more. Remember, working to reduce your triglyceride levels with the foods you consume may have the added benefit of transforming your health. 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. Petsini, F., Fragopoulou, E., & Antonopoulou, S. (2019). Fish consumption and cardiovascular disease related biomarkers: A review of clinical trials. Critical Reviews in Food Science and Nutrition, 59(13), 2061-2071. https://doi.org/10.1080/10408398.2018.1437388 2. Superti, F., & Russo, R. (2024). Alpha-lipoic acid: Biological mechanisms and health benefits. Antioxidants (Basel), 13(10), 1228. https://doi.org/10.3390/antiox13101228 3. Peou, S., Milliard-Hasting, B., & Shah, S. A. (2016). Impact of avocado-enriched diets on plasma lipoproteins: A meta-analysis. Journal of Clinical Lipidology, 10(1), 161–171. https://doi.org/10.1016/j.jacl.2015.10.010
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Rest Easy: This Is THE Sleep Supplement for Kids!
Does your child get enough sleep each night? If not, they could be developing a serious sleep issue. Sleep Deprivation Sleep deprivation has reached epidemic proportions. According to the authoritative Institute of Medicine (US) Committee on Sleep Medicine and Research, as many as 70 million Americans have ongoing sleep problems¹ that interfere with their daily routines. The recommended daily sleep duration for adults is 7 to 8 hours, and children need more. The Committee reported that 5-year-olds may need 11 hours, and adolescents 9 to 10 hours. Yet, adolescents average fewer than 8 hours, and over a quarter of high school students can be sleep-deprived. Losing sleep has been associated with: Lower overall blood flow to the brain Negative effects on cognition, mood, and memory Greater appetite linked to increases of the hunger hormone ghrelin Loss of focus and willpower Mood issues and occasional anxiety Top Sleep Stealers & Sleep Promoters Sleep Stealers The list of reasons why your child might be missing out on a good night’s sleep is extensive. Unfortunately, sleep issues are only getting worse with the prevalence of devices, energy drinks, and video games. One common sleep stealer is caffeine. Too much caffeine from coffee, tea, chocolate, or energy drinks, can disrupt sleep. This is especially true when those foods and beverages are consumed later in the afternoon or evening. Believe it or not, your child’s room can be a sleep stealer. Is the room too hot/cold? Is there too much noise outside or inside the room? Is there too much light coming from outside or inside the room? Another sleep disrupter is medications. Many over the counter (OTC) medications can disturb sleep. These include asthma medications, antihistamines, cough medicines, anticonvulsants, NSAIDs (nonsteroidal anti-inflammatories), and stimulants (such as Adderall or Concerta). Before purchasing an OTC medication, be sure to ask the pharmacist whether it can affect your child’s – or your own – sleep. Sleep Promoters Having your child avoid caffeine and excessive screen time is a good place to start, but there are many other things you can do to improve their sleep. To help your child achieve consistent sleep, make sure they get to bed at the same time each night and wake up at the same time in the morning, including on weekends. Maintaining a regular sleep schedule can help your child feel more rested and ready to face the day. Consider making your child’s bedroom tech-free in the evenings. Remove all electronics from their bedroom and turn off all devices at least an hour before bedtime. Creating a relaxing environment, free from the distractions of the outside world, can help your child enter a restful state. If your child has problems falling asleep, a safe, scientifically formulated dietary supplement may help them achieve restful sleep. Here are some key ingredients to look for in a sleep supplement for kids. 2 Gentle & Natural Ingredients to Help Your Child Get Quality Sleep Melatonin Melatonin is our main sleep hormone. Melatonin is central to all the body’s mechanisms for promoting restful sleep and healthy sleep patterns. It’s made and released from the brain during the night to naturally regulate the body’s 24-hour circadian rhythms and sleep/wake cycle. Recent advances in our understanding of melatonin indicate that for many people, a very low dose – slightly more than one milligram – works better than the previously used doses of several milligrams. That means many sleep supplements offer significantly higher doses of melatonin than required to achieve and maintain restful sleep. Some children require more melatonin, so you may need to gradually increase your child’s dose until they get to sleep within a reasonable 30- to 60-minute period. Magnesium Sometimes called the relaxation mineral, magnesium is fundamental to our health. Sadly, about half of all Americans aren’t getting enough of it.² Magnesium is essential for our cells to make their vital life energy, for the brain to function normally, and for the entire body to be healthy. It plays important roles in muscle relaxation, calming of racing thoughts, and in promoting overall sleep quality. Magnesium is also required for our muscles to maintain healthy tone: for the heart muscle to contract and relax in rhythm, for the voluntary muscles (legs, arms, back, facial) to work without cramping, and for the involuntary muscles to manage the digestive system and other internal organs. Having enough magnesium is essential to maintaining and renewing all these muscles during sleeping and waking hours. BrainMD offers a natural sleep supplement for kids (and adults) that contains effective doses of melatonin, magnesium, and many other sleep-promoting ingredients… Put Me To Sleep Naturally Put Me To Sleep Naturally is based on the most recent nutraceutical research on sleep onset, duration, and quality.* Put Me To Sleep includes six potent ingredients that work synergistically to help relax the mind and body in preparation for sleep: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Melatonin – the master hormone for regulating the body’s sleep cycle, effective for improving sleep when taken by mouth* GABA – the brain’s major calming neurotransmitter that balances excitation versus inhibition and helps new nerve cells develop and mature* Magnesium – this essential mineral is vital for brain activity during sleep, protects the brain circuits against overload, and helps bring on sleep and improve sleep quality* Vitamin B6 – vitamin B6 is crucial for the enzymes that produce melatonin, as well as for GABA, serotonin, and other sleep-related brain neurotransmitters* 5-HTP – a starting molecule natural to the brain and important to produce not just serotonin, a regulatory neurotransmitter that enables quality sleep, but also melatonin* L-Theanine – a unique green tea amino acid and natural relaxant, l-theanine can improve time to fall asleep, sleep duration, and sleep quality in children and adults* [/wc_box] With a broad range of beneficial actions, these ingredients are carefully combined in Put Me To Sleep to promote recovery from daily stress, calm and relaxation, and fully restful sleep.* Can Children Take It? Yes! Children can be started at 1 tablet per 40 pounds of body weight. Kids who have difficulties with attention, behavior, and social communication, can be increased to 4 tablets per day or more, as recommended by a nutritionally-informed physician.* This supplement was made in chewable tablets to ensure great taste and fast action. Its effects should be felt in just minutes – 1 hour maximum.* Natural Sleep Supplement for Kids If your child has difficulties falling or staying asleep, this natural sleep supplement for kids can help them achieve deep, sustained, and restorative sleep.* Get Put Me To Sleep today so your child can sleep well tonight!* At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about Put Me To Sleep Naturally 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. [wc_button type="primary" url="/supplements/sleep" title="Shop Sleep Supplements" target="blank" url_rel="" icon_left="" icon_right="" position="center" class=""]SHOP SLEEP SUPPLEMENTS[/wc_button] References: Colten, H. R., & Altevogt, B. M. (Eds.). (2006). Sleep disorders and sleep deprivation: An unmet public health problem. National Academies Press. https://doi.org/10.17226/11617 Rosanoff, A., Weaver, C. M., & Rude, R. K. (2012). Suboptimal magnesium status in the United States: Are the health consequences underestimated? Nutritional Reviews, 70(3), 153-164. https://doi.org/10.1111/j.1753-4887.2011.00465.x
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Therapy Lamps: One of the Best Ways to Boost Your Energy and Mood
Do you feel like you don’t have enough energy to get through the day? Is it hard to finish things once you’ve started them? Have you lost your zest for life? If you answered yes to any of those questions, you may have low energy. What You Need to Know About Low Energy & Low Mood Low Energy It isn’t uncommon for people to go through cycles where they feel tired or exhausted. But a sustained period of fatigue may be a sign of low energy. Having low energy can cause many imbalances in your life. Low energy is associated with: Apathy Lack of focus Forgetfulness Moodiness Difficulty concentrating Sleep issues Sugar cravings Lower motivation As energy levels are depleted by increased stress and extreme physical exertion, many people look for a quick fix to combat fatigue. 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. Low Mood Though they might not even realize it, many people struggle with low mood. Whether initiated by the demands of work, relationship challenges or excessive stress, anxious or depressive thoughts can come on without warning. Low mood can contribute to adverse physical consequences¹ and can also lead to possible psychological concerns. The signs of low mood 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. Spending more time indoors, due to work or seasonal conditions, can create physiological changes in the brain, which can have a significant impact on attitude and outlook. Also, getting insufficient sunlight can trigger a low mood. Supplemental Light Source If getting enough natural light proves to be a challenge, consider investing in a therapy lamp for your home or work desk. Known for their effectiveness in helping to alleviate low mood, therapy lamps even can help with mood problems that aren’t related to the seasons.² Clinical research shows they also can improve mental focus (especially for those with attention challenges), and sometimes overall energy and well-being as they improve the body’s sleep patterns. If you’re looking for a safe and natural way to boost your energy and mood, BrainMD proudly recommends the Bright Minds Therapy Lamp. Bright Minds Therapy Lamp The Bright Minds Therapy Lamp is ideal for home or office use as a supplemental light source.* There are many potential benefits to using an indoor light-box, including: Boosted energy* Sharpened focus* Enhanced mood* Improved sleep quality* Verified safe and efficient indoor light source* Bright Minds Benefits The Bright Minds Therapy Lamp is a full spectrum LED light that’s sleek and ultra-safe.* It offers up to 10000 LUX brightness and includes 2 light modes: White and Blue. With so many features and potential health benefits coming from such a small, portable device, the Bright Minds Therapy Lamp can help bring more joy and energy to your life.* Note: If you have retinal problems or are hypersensitive to light, consult your physician before using this lamp.* At BrainMD, we’re dedicated to providing high-quality supplements and devices to improve your physical health and overall well-being. For more information about Bright Minds Therapy Lamp and our full list of products, 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. Trivedi, M. H. (2004). The link between depression and physical symptoms. Primary Care Companion to The Journal of Clinical Psychiatry, 6(suppl 1), 12–16. https://doi.org/10.4088/PCC.v06n0103 2.American Psychiatric Association. (2025, January 6). Bright light therapy: Growing evidence beyond seasonal depression. Psychiatry.org. https://www.psychiatry.org/newsroom/bright-light-therapy-growing-evidence-beyond-seasonal-depression
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Berberine Supplements: One of the Best Ways to Burn Fat!
As we age, it’s normal for our metabolism to slow down. A recent study published in Science¹ found that there’s a gradual slowing of the metabolism after the age of 20. However, a significant decline in metabolism doesn’t occur until around the age of 60. So, regardless of your age, how can you know if you have a slow metabolism? Let’s find out! Signs of a Slow Metabolism Metabolism refers to a chain of complex physical processes. It occurs in all living things, transforming sustenance into the building blocks that allow functions like movement, growth, development, and reproduction. Metabolic function can be affected by numerous factors, including diet, exercise, and age. So, what are the signs that your metabolism isn’t functioning at an optimal level? You may: feel sluggish, tired, or struggle with fatigue experience weight gain or find it difficult to lose weight even if you eat healthy have bloating, gas, or may frequently feel cold deal with mood issues maintain a poor diet fail to get consistent exercise have too much stress get inadequate sleep Other causes of a slow metabolism include genetics and certain medical conditions. The good news is you can address these potential causes of low metabolism with healthier lifestyle choices. An effective way to rev up your metabolism is with whole foods and high-quality dietary supplements. One supplement believed to assist with healthy weight management and metabolism is berberine. What is Berberine? Berberine is well known for its physiological effects on the body’s metabolism. Berberine is a benzylisoquinoline alkaloid found in medicinal plants and is considered one of the most promising natural ways to help metabolic challenges, including blood sugar, liver, and weight issues. Studies show that it can help regulate insulin sensitivity and improve the effectiveness of insulin secretion.² Berberine also may help support gut microbiota dysbiosis³ by allowing an increase in beneficial bacteria. A healthy gut microbiome may improve digestion and promote the breakdown of branch chain amino acids, which can help with insulin resistance. With so many benefits, it’s clear why berberine is popular for maintaining a healthy weight and metabolism. That’s why BrainMD is proud to offer its new ultra-pure berberine supplement… Smart Metabolic Burn: Premium Berberine Supplement! Tired of trying every weight support program without seeing results? Wondering if there’s a breakthrough product or natural way to maintain a healthy appetite that can finally work for you? Don’t waste your time on fads or gimmicks; support your health with a science-backed approach to metabolic wellness. Burn Fat & Balance Glucose Levels Smart Metabolic Burn is clinically formulated for sustainable, healthy weight management.* By targeting inflammation and decreasing oxidative stress, Smart Metabolic Burn addresses the root cause of weight-related challenges.* Top Benefits of Smart Metabolic Burn Taking Smart Metabolic Burn can help: Improve metabolic health* Reduce oxidative stress* Promote healthy blood sugar levels and insulin sensitivity* Decrease abdominal fat and waist to hip ratio* Support metabolism of fat in the liver* Maintain healthy cholesterol and triglyceride levels* Support a healthy inflammatory response within the body* Retain body composition when paired with diet and exercise* Who Can Benefit from Smart Metabolic Burn? This product is recommended for those seeking support for metabolic, cardiovascular, and GI health.* Individuals who struggle with cravings and overeating, or are trying to maintain healthy blood sugar levels, also may benefit from this formula.* Women experiencing menopausal symptoms may find support for healthy weight management by taking this product.* Smart Metabolic Burn Ingredients Oleoylethanolamide Oleoylethanolamide (OEA) is a novel substance in the field of weight management medicine. The compound works with the existing OEA synthesized in the intestine to reduce overall food intake and stimulate lipolysis,⁴ the breakdown of triacylglycerols into free fatty acids and glycerol. OEAs role in weight loss is based on the activation of peroxisome proliferator-activated receptor-α, which reduces blood lipid levels and enhances peripheral fatty acid breakdown. Berberine Blend Berberine is renowned for its physiological impact on the body’s metabolism and has been used for years in traditional Ayurvedic and Chinese medicine. Derived from benzylisoquinoline alkaloids found in medicinal plants, it stands out as a highly promising natural aid for metabolic issues. Dihydroberberine is a bioactive form of berberine recognized for its superior bioavailability. Its unique structure facilitates rapid absorption in the intestines, maximizing its effectiveness and ensuring the body can harness its metabolic benefits. Smart Metabolic Burn FAQ [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] How do I take Smart Metabolic Burn? It’s recommended for adults to take one capsule twice per day, approximately 30 minutes before a meal. How does this supplement support my insulin regulation? Berberine has been shown to improve the uptake of glucose in the blood into the cells by improving reactions of insulin-like growth factor-1 (IGF-1),² which helps increase overall insulin production throughout the body. This can be beneficial for maintaining healthy insulin levels. Can this supplement make me dependent on it, or addicted? Since this supplement is created from herbal blends, it doesn’t cause dependence. Does this product have any side effects? Berberine may cause diarrhea, upset stomach, or constipation. Oleoylethanolamide should only be taken under medical supervision if you have pre-existing liver issues. Is this product safe to take during pregnancy? This product isn’t recommended for use in women who are pregnant or nursing. If you’re trying to get pregnant, check with a medical professional prior to starting any dietary supplement. What other BrainMD supplements work well with Smart Metabolic Burn? Pairing this supplement with BrainMD’s Craving Control can help support metabolism and weight management.* The anti-inflammatory and insulin regulating effects of Smart Metabolic Burn, when taken with the mood balancers and recovery components of l-glutamine in Craving Control, make this a formidable weight support duo!* Does this product contain any allergens? No. It’s free of added sugar, nuts, gluten, corn, soy, eggs, or yeast, and has no artificial colorings or flavorings. [/wc_box] Feel the Burn Smart Metabolic Burn had been clinically studied for healthy weight management.* By targeting inflammation and decreasing oxidative stress, Smart Metabolic Burn addresses the root cause of weight-related challenges. Formulated with 99.5 mg of a proprietary berberine blend and 125 mg of oleoylethanolamide, Smart Metabolic Burn goes far beyond ordinary metabolic wellness supplements. Just two capsules a day can help kickstart your metabolism and promote healthy weight management.* Try Smart Metabolic Burn today! Note: It’s recommended to consult with a medical provider before taking a new supplement. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about Smart Metabolic Burn 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. Pontzer, H., Yamada, Y., Sagayama, H., Ainslie, P. N., Andersen, L. F., Anderson, L. J., Arab, L., Baddou, I., Bedu-Addo, K., & IAEA DLW Database Consortium, et al. (2021). Daily energy expenditure through the human life course. Science, 373(6556), 808-812. https://doi.org/10.1126/science.abe5017 2. Cao, C., & Su, M. (2019). Effects of berberine on glucose-lipid metabolism, inflammatory factors, and insulin resistance in patients with metabolic syndrome. Experimental and Therapeutic Medicine, 17(4), 3009–3014. https://doi.org/10.3892/etm.2019.7295 3. Zhang, L., Wu, X., Yang, R., Chen, F., Liao, Y., Zhu, Z., Wu, Z., Sun, X., & Wang, L. (2021). Effects of berberine on the gastrointestinal microbiota. Frontiers in Cellular and Infection Microbiology, 10, 588517. https://doi.org/10.3389/fcimb.2020.588517 4. Guzmán, M., Lo Verme, J., Fu, J., Oveisi, F., Blázquez, C., & Piomelli, D. (2004). Oleoylethanolamide stimulates lipolysis by activating the nuclear receptor peroxisome proliferator-activated receptor alpha (PPAR-alpha). Journal of Biological Chemistry, 279(27), 27849-27854. https://doi.org/10.1074/jbc.M404087200
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Here Are Some of the Best Ways to Detox Your Body After the Holidays
No judgment, but did you have a little too much to drink this holiday? You’re not alone. Research shows that, on average, Americans double their alcohol intake during the holiday season. And approximately 69% of people say this is the time of year when they’re more likely to drink larger quantities of alcohol. New Year’s Eve takes the top spot when it comes to binge drinking, defined as consuming 5 or more drinks for men or 4 or more drinks for women in a 2-hour window. 47% of men and 40% of women admit to overdoing it on the final night of the year. Over 27% of men and nearly 17% of women say they’ve blacked out on New Year’s Eve. Here are some helpful pointers to keep you from becoming one of those statistics: How to Have a Healthy Holiday Gathering If You’re Hosting If you’re hosting a party, serve a selection of non-alcoholic mocktails. Be sure they aren’t full of sugary juices or syrups. Sugar acts like a drug in the brain and ramps up cravings. If You’re a Guest Get into the habit of declining alcohol when it’s offered to you. If you find it difficult to turn down a drink in social situations, ask a friend to back you up. If you both agree not to indulge, and hold each other accountable, it will help you stick to your plan of drinking in moderation. Sometimes it isn’t even an emotional trigger, but the sight or smell that makes you crave alcohol. A good strategy is to be prepared with a healthy alternative before you’re tempted to drink. Consider bringing an herbal tea or cider as a gift for the host/hostess. This will ensure that there are non-alcoholic beverages available at the celebration. Excessive drinking can be a serious problem during the festive season. While it’s recommended to limit your intake of alcohol, or avoid it altogether, here are some simple detox strategies if you happen to go overboard at a holiday party… 5 of the Best Holiday Detox Tips 1. Rehydrate If you had too much to drink at a holiday gathering, you’re probably dehydrated.¹ Hydration is key not only to brain function but to whole-body health. Every system in the body needs adequate hydration to function properly. Water helps to cleanse the body and remove toxins. Make sure to drink plenty of water after a party if you’ve had several alcoholic beverages. 2. Energize Your Electrolytes To help your body retain water, it’s vital to boost your electrolytes. Traditionally, those suffering from the ill effects of drinking too much alcohol have sipped on Gatorade or even the children’s drink, Pedialyte, to replenish key minerals. Unfortunately, those beverages can be loaded with sugar and artificial colors and flavors. A healthier alternative is coconut water. Green coconut water has a small amount of sugar, a lot of potassium, and considerably less sodium than the average sports drink. 3. Eat a Small Meal Though it isn’t recommended to gorge after a night of heavy alcohol consumption, it’s important to get at least a little food back into your stomach. A smart choice is eggs. Eggs contain cysteine, a powerful antioxidant and amino acid that helps counteract some of alcohol’s toxic byproducts. If eggs are a no-go for you, you can get back to the basics with broth or brown/wild rice. 4. Get the Blood Flowing Physical activity delivers extra oxygen to the brain² and can also stimulate the growth of new cells and blood vessels in the brain over the long-term. A brisk walk or jog can increase blood flow to your whole body. More blood flow helps detox the brain and is beneficial for all the organs, including the liver, which has the unenviable responsibility of purging alcohol from your system. Be sure not to overexert while exercising, especially if you’re dealing with nausea or dizziness. 5. Tea Time Drinking a cup of warm tea can help relieve stress and lift your spirits. Many teas are low calorie, sugar-free, high in antioxidants, and low in caffeine. Ginger tea may help with reducing the effects of nausea and mild dizziness. This can be a huge boon if you’re suffering from the effects of consuming too much alcohol the previous night. Detox Your Body One of the first and most important steps in detoxifying your body is cutting back or eliminating alcohol consumption. Excessive alcohol intake can cause damage to liver cells over time. This damage can disrupt liver function and impair its ability to filter out toxins effectively. Remember, alcohol shouldn’t be the main attraction at a holiday gathering. That honor should be reserved for the people you’re blessed to have in your life…friends and family. Note: Excessive drinking can be a serious issue. If you think you may have a drinking problem, it’s a good idea to seek out the help of a support group or a medical professional trained in this area. 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. 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. Jäger, R., Purpura, M., Rathmacher, J. A., Fuller, J. C., Jr., Pitchford, L. M., Rossi, F. E., & Kerksick, C. M. (2021). Health and ergogenic potential of oral adenosine-5′-triphosphate (ATP) supplementation. Journal of Functional Foods, 78, 104357. https://doi.org/10.1016/j.jff.2021.104357 2. Mulser, L., & Moreau, D. (2023). Effect of acute cardiovascular exercise on cerebral blood flow: A systematic review. Brain Research, 1809, 148355. https://doi.org/10.1016/j.brainres.2023.148355
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