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4 Tips to Become the Best Version of You This Year
Jingle bells, jingle bells – wait a minute. Hold your reindeer, there. If you are not feeling quite in the holiday swing of things yet, just do it. Let out one giant “Humbug!” and get it out of the way… Ah, now, that feels better! It is the time of year to look back, take stock and rewrite your negative stories. Set goals for the new year that center around gratitude, strength, and mindfulness. Try these four expert techniques to get in touch with your healthier, calmer self, the best version of you this year. We can help you slow down your busy brain, create healthier relationships, and ultimately bring your life back under control, all of which increase the likelihood for glad tidings of comfort and joy. 4 Ways to Make the Season Merry and Bright 1. Boost Your Immunity Naturally No one feels happy and bright when they are sniffling over the Christmas cookies! While no single food will magically fend off the flu, some nutrients can help protect your body from billions of germs and bacteria. Here are specific nutrients and foods that researchers may suggest to enhance your immune system: Omega-3 fatty acids found in flaxseed oil, nuts, salmon, tuna, mackerel Zinc-rich foods found in chickpeas and some legumes, oysters, crab, lean meats and poultry Selenium-rich foods found in barley, broccoli, sardines, tuna, Brazil nuts Vitamin E-rich foods found in seeds, almonds, peanuts, hazelnuts 2. Slate Time to Tune Up Getting 30 minutes of daily physical activity can strengthen many defenses of the immune system, kick-start your stamina and keep anxious thoughts at bay. Since consistent exercise is a natural anti-depressant, it can help deflect some of those daily and seasonal anxieties. “Exercise gets antibodies and white blood cells moving through the body faster, so they may detect illnesses sooner,” says Daniel Amen, M.D. “Additionally, an increase in blood circulation [from exercise] may also trigger the release of hormones that ‘warn immune cells of intruding pathogens,’” which may help sidestep sickness while enhancing your mood. 3. Take Your Vitamin D, for Goodness Sake Vitamin D plays a number of pivotal roles in promoting weight loss, good moods and immunity. Unfortunately, nearly one-third of the U.S. population is vitamin D deficient, says Dr. Amen. Very few foods contain much vitamin D, so your best bet is to take a supplement containing Vitamin D. NeuroVite Plus combines more than 50 nutrients, including vitamin D and plant extracts in their most active forms, to provide whole body-mind nutrition. 4. Train Your Brain to Bring Joy to the World Every time you have an unkind thought or a stress-out thought, your brain releases negative chemicals that make your body feel bad, says Dr. Amen. Every time you have a happy thought, or a kind thought, your brain releases chemicals that make your body feel good. Whenever you're happy, imagine that your brain is releasing bubbles with smiling faces, he suggests. And pass them on to the next person who may be mumbling “Humbug” right about now. Being vital and feeling hearty around the holidays improves your mood and boosts your stamina. (Go chop that firewood already.) To celebrate additional glad tidings, try more of these “good mood” nutrients.
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Become A Brain Warrior and Master Your Brain Health
Every day, we are fighting a war for our health. We are constantly being bombarded by persuasive advertisements, tempted by dangerous habits, and surrounded by “sheep” making it too easy to follow the herd into an unhealthy lifestyle. That is why we have to be Brain Warriors for ourselves, and the ones we love. Our very lives depend on it. What Exactly is a Brain Warrior? A Brain Warrior is someone who has M.A.S.T.E.R.Y over the health of their brain, their attitude and their body because they know what’s really at stake. Everything. M.A.S.T.E.R.Y starts with an M for Mindset If you don’t know your why you’ll never do your what. Before you can start on the way to becoming a brain warrior, you must first determine exactly why you want to start on this path – what is your short-term goal? Do you have long-term or preventive health goals? M – Mindset Fostering willpower and honing your mental concentration is a great place to begin mastering the Brain Warrior’s philosophies. When you begin to consistently think more clearly, nothing can distract you from your goals. A – Assessment You can’t change what you don’t know. You have to make an honest, practical self-assessment of your health; no matter how bad things are now, if you aren’t honest with yourself, they will only get worse. S – Sustenance To start acting like a warrior, you have to start eating like a warrior. Food is medicine. What you put into your body is fueling how you feel and respond, to external stressors. When you eat nutrient-rich foods, and make smarter meal choices, you will feel the benefits in record time. T – Training To be a warrior, you have to train like a warrior. This war for your health is no joke, which is why you have to physically exercise, sweat regularly, get strong, stretch, train, eat right, and prepare every day for the battles ahead. Soon, you will be more prepared for any obstacle you face on your way toward total well-being. (Maintaining a stronger body helps make you feel more equipped, potentially better at handling crisis or health problems that crop up.) And they always do, after all. E – Essence What is a warrior made of? All of us have felt pain, weakness or discomfort. With time and education and professional help, real warriors can turn their pain into purpose. And because of those convictions, you will push yourself to be stronger, clearer and more vital every day. R- Responsibility It’s not just about you; it’s about generations of you and your family. Your actions on the way to becoming a warrior are not simply for your benefit. Good habits affect your offspring and your family tree over generations. Your health and wellness efforts will rub off on those around you and have positive effects you could never have predicted. Y – Years The Brain Warrior’s Way is not a fad diet or a 2-week program, this is a way of living so that you can learn to start each day better than the last. A warrior is rational and focused. Learning to have M.A.S.T.E.R.Y. over your brain, emotions and also your body will benefit you not just for the next few weeks, but for the remainder of your life. (Remember those long-term goals?!) If you enjoy reading this type of inspiration, join me for a weekly Facebook live chat where we’ll discuss all types of health, nutrition, exercise and wellness strategies. Thank you for being an important part of our tribe. We get better together. That’s why it is important for you to start your own tribe and work together with the people you love to get everyone healthy. A great way to start is by gifting The Brain Warrior’s Way Bundle: an amazing package containing both The Brain Warrior’s Way and The Brain Warrior’s Way Cookbook at a special discounted price!
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Top Three Things to Look for in Protein Powders
Protein is a critical component in the healthy growth and functioning of cells, tissues, and organs throughout your body. Eating lean protein everyday has a variety of benefits, including: chasing away hunger improving focus stabilizing your blood sugar boosting energy speeding up weight loss enhancing cognition Most adults need an average of 45-100 grams of dietary protein daily, depending on their size, activity levels, and metabolic demands. For some, the prospect of needing to ingest that much protein each day may be daunting. To ensure that you are receiving optimal health benefits from protein powders, and other sources of lean dietary proteins like fish, here are the top three things to look for when you’re comparing protein powders. Look for a Plant-Based Protein Powder The two most frequently used protein powders are made from whey (a milk protein) or soy, but they come with significant health risks. Top scientists are beginning to recognize what many human intestines have already made clear: Cow’s milk and subsequent dairy products are unnecessary in the adult human diet. In fact, many humans have trouble properly digesting dairy products at all. Additionally, bovine growth hormones, commonly given to dairy cows to increase their milk production, are suspected of contributing to early puberty in our children because of elevated igF-1 (insulin growth factor). Soy Proteins May Not be the Healthiest Choice Soy contains components with high concentrations of lectins (carbohydrate-binding proteins), which can contribute to leaky gut, according to Dr. Daniel Amen, MD. He says eating too much soy protein can also affect other systems of the body: Soy proteins may include too much phytic acid, believed to reduce the absorption of vital minerals. It may contain too many phytoestrogens (plant estrogens) that can contribute to the development of some cancers. Too-high levels of phytoestrogens can contribute to premature puberty in girls and impotence in men. New research is demonstrating that plant-based protein is a healthy alternative, providing the same protein benefits as whey and soy but without the potential health detriments. According to a randomized, double-blind, placebo-controlled clinical study published in the Journal of the International Society of Sports Nutrition, plant-based protein performed just as well as whey protein (the industry’s dairy-based standard). Plant-based protein is also good for the health of your heart. In a study published in the American Journal of Epidemiology, researchers found that intake over time of plant-based proteins (rather than animal-based proteins) decreased the risk of heart disease. Furthermore, plant-based protein is very hypoallergenic, easy to digest, and doesn’t cause bloating, a common side effect of many other protein powders. Choose a Protein Powder with “Complete Proteins” Your body requires 22 amino acids to function properly – 13 are made by the body (called non-essential amino acids) and the other nine must be obtained through external sources, usually food (called essential amino acids). The presence of these essential amino acids is what determines if a protein is considered complete or incomplete. Complete proteins provide all the essential amino acids in sufficient quantities. Unfortunately, most plant-based protein powders do not contain complete protein and therefore need to be supplemented with other proteins. Having a full-spectrum of amino acids provides powerful support for healthy mental focus, muscle energy production, and overall recovery from exercise and stress. Make sure to choose a protein powder that provides complete protein by combining a variety of plant-based proteins. Choose a Protein Powder with Adequate Fiber Fiber impacts nearly every phase of digestion, starting from your fist bite. In the stomach, fiber absorbs water and creates bulk, which can increase the time it takes for food to move out of the stomach. The longer food stays in your stomach, the fuller you feel — and the less likely you are to experience the spikes in blood sugar that occur when food digests quickly and glucose is dumped into the blood. In your small intestines and all the way through to the colon, fiber keeps things moving, yet provides bulk. Bonus! Fiber is a prebiotic – food for the good bacteria in your gut – thus improving your gut health too. In many cases, when people start to increase the amount of protein in their diet, the amount of fiber they ingest often decreases. This can create problems, so ensuring that you’re getting fiber at the same time as protein can prevent this. Most protein powders on the market seem to lack one thing or another – taste, fiber, consistency, low sugar, complete protein, and even certain nutrients. BrainMD created OMNI Protein to provide 22 grams of complete plant-based protein in a delicious, non-gritty, fiber-filled way without any artificial flavors, colors, sweeteners, soy, dairy, sugar, or GMO’s. If you are interested in learning more about protein powders, make sure to check out one of our related blogs, Top 3 Things To Avoid When Purchasing Protein Powders. Now Available in Chocolate and Vanilla
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9 Tips to Avoid Holiday Weight
It is widely understood that the holiday season usually equates with weight gain. Depending upon which news story you look at, the estimates of how much the average person gains varies greatly. Even though some individuals report gaining 5 to 10 pounds over the holiday season, research done on large groups of people does not show this to be a widespread occurrence. The good news: research conducted by the National Institutes of Health (NIH) found that the average American gains just one pound. So, you may ask yourself, what's the big deal in a little holiday weight gain, especially if it's “only” a pound? The bad news: according to the same research, most Americans never lose the weight they gain during the winter holidays. The pounds add up year after year, making holiday weight gain an important factor in adult obesity. The worse news: for people who are already overweight, their average weight gain is closer to 5 pounds and these folks don’t lose their extra holiday weight either. Since it is much easier to avoid gaining holiday weight than it is to lose it afterwards, use these top tips to avoid holiday weight gain. 9 of the Best Ways to Avoid Holiday Weight Gain 1. Have A Plan As Benjamin Franklin once said, “If you fail to plan, you are planning to fail!” Be aware of what holiday pitfalls you are likely to face and make a plan on how to handle them. It can be as simple as writing out something like: [wc_box color="inverse" text_align="left"] During the _______________ (name of event goes here), my biggest challenge will be _______________________, and my goal is to __________________. I plan to make this happen by _______________, __________________, and _________________. [/wc_box] Write out as many of these as you need and put them where you will see them. Make sure to read them regularly and you’ll be surprised at how much easier you will find it to make healthy choices for yourself during the holidays. 2. Just Keep Moving Physical exercise is a fantastic strategy to help you increase self-control in order to be less tempted by any cravings you experience. Exercise helps increase blood flow and dopamine in your brain which improves impulse control, helps reduce stress, and improves your mood. In addition, exercise boosts serotonin in your brain to help you get unstuck when you can’t stop thinking about Grandma Marion’s pecan pie. 3. Stay Hydrated Often we mistake dehydration for hunger. Drinking water throughout the day will help to alleviate this potential signal cross. Be sure to drink water, seltzer, or herbal tea before you eat – it will take up space in your stomach, is calorie-free, and is good for your health! 4. Beware Of Booze Alcohol can cause a triple whammy: not only are alcoholic drinks high in calories and bad for the health of your brain, drinking alcohol will also decrease your resistance to temptations. You need all your willpower to resist the cheese dips and yummy-looking desserts, so staying sober is a good strategy. 5. Seek Supplemental Support Multiple research studies have found that increasing omega-3 intake can decrease cravings for things like nicotine, alcohol, and sugar. Additionally, BrainMD Health’s Craving Control contains six active ingredients that work synergistically to help calm the craving centers in the brain, balance blood sugar and insulin levels and promote a positive mood with clinically studied, all-natural ingredients. In addition, it can diminish the frequency and intensity of your cravings, helping you to more effectively achieve better control over your behavior. 6. Don’t Go Hungry Make sure you eat healthy, low carb and high protein food consistently and especially before attending a holiday gathering. The delicious food is tempting enough as it is, but being hungry will make saying no all the more difficult. Try having an OMNI Protein shake before you leave for the gathering. It creates a feeling of satiety with fiber-rich protein and it will help anyone with a sweet tooth resist that holiday fudge! (Check out our recipe section for shake ideas and more.) 7. Divert Your Attention Try to remember that the holiday season is about more than just food. Make socializing, rather than food, the focus of the event. Next time you go to a holiday party, make it your goal to have a conversation with each person and take time to admire the decorations. If there is entertainment, be sure to enjoy it. 8. Just Say No Practice saying "no, thank you." Remember to be firm, but kind. It's okay to turn down invitations or tell a food-pushing host you don't want seconds. "Oh, that looks really delicious, but I’m too full right now, but thanks for asking!" 9. Use Smaller Plates Though it is an optical illusion, the same amount of food looks larger on a smaller plate than it does on a larger plate. In fact, research from Cornell University shows switching from a 12-inch to a 10-inch plate can help you eat 20-25% fewer calories.
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Why Multiple-Mechanisms are Better for Your Memory
Your brain gets sick or it ages in many different ways, and that is exactly how we assess and optimize it. Assessing and targeting multiple processes like inflammation, blood flow, cell membrane health, and more can make a radical difference in your brain function. Single-mechanism interventions, such as taking just single supplements like chromium or vitamin E by themselves, have not consistently worked in large-scale studies to stave off cognitive impairment. But when we use smart combinations to fight the war for brain health on multiple fronts our effectiveness significantly improves. One such combination formula is BrainMD’s Brain & Memory Power Boost. This is the supplement formulated to help in our brain enhancement work with active and retired NFL players. When used in conjunction with a brain healthy program, we demonstrated significant improvement in memory, reasoning, attention, processing speed and accuracy. It was so effective that I take it every day. Brain & Memory Power Boost includes the super-antioxidant N-Acetyl-Cysteine (NAC), phosphatidylserine to maintain the integrity of cell membranes, huperzine A and acetyl-l-Carnitine (ALC) to enhance acetylcholine availability, alpha-lipoic acid to improve cellular energy production, and vinpocetine and gingko biloba to enhance blood flow. This is a novel combination of powerful antioxidants and nutrients essential in enhancing and protecting brain health. It supports overall brain health, circulation, memory and concentration. Some of the prettiest looking brains I have seen through our imaging work are those on ginkgo. Ginkgo extract comes from the leaves of the Ginkgo biloba tree, the oldest living tree on the planet, dating back roughly 200 million years! It is a powerful antioxidant that is best known for its ability to enhance circulation, memory, and concentration. Studies show that ginkgo extract supplementation supports healthy cerebral blood flow, which brings more oxygen to the brain, promoting cognitive health. However, as I mentioned earlier, single-mechanism interventions are not nearly as effective as multiple-mechanism interventions. This proves true for ginkgo as well – thankfully, clinical research supports that the effectiveness of ginkgo is substantially increased when combined with phosphatidylserine. Phosphatidylserine is a phospholipid, one of a unique molecular category that are essential building blocks for all our cells. Though phosphatidylserine is essential for every cell of the body, it is highly concentrated in the brain where it is crucial for information transfer between nerve cells at the synapses. It is also essential for the mitochondria, the cell’s energy generators. Furthermore, ginkgo biloba has been shown to improve working memory when combined with vinpocetine, an alkaloid compound prepared from the periwinkle plant (Vinca minor). If you want a mind that's clear, sharp and powerful, consider trying Brain & Memory Power Boost – an all-star lineup of potent nutrients that protect circulation in your brain, boost brain circuit function, and promote mental sharpness. [wc_box color="inverse" text_align="left"] Don’t just take our word for it! Here is a recent testimonial to the power of Brain & Memory Power Boost: “Yesterday my husband and I had a fun revelation about your Brain and Memory Power Boost. We ran out about 3 weeks ago. Confession time....we have both REALLY noticed that there has been a drop in focus and memory. Just a little edge has been removed. I can hardly wait to get back on track. Last year at this time I stopped taking them for about month just to see if I noticed anything and boy, oh boy, did I! My husband and I are feeling the same thing again. We will never go without a big supply of Brain and Memory Power Boost again!! NEVER NEVER NEVER!!” - Jill C. [/wc_box]
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Keep Your Mind Sharp by Staying Fit at the Office
It is no doubt that exercise is essential to brain health. But as a working woman and a mom, sometimes getting to the gym during the week seems next to impossible. Once you have kids, getting to the gym before work is nothing more than a fantasy. After work, most people are tired from a stressful day of work. And the day isn’t over! There are kids to drive around, homework to help with and dinner to get prepared. Whew! To make matters worse, research revealed that 77% of call center and office based employees spend their working day is spent sitting. We now know that long periods of sitting are as bad for your health as smoking, not to mention coping with stress. The effects of inactivity has long-reaching effects on our health in such ways as obesity, heart problems, depression and diabetes Parenting, long meetings, aggressive book deadlines and hectic travel schedules force us to be creative with scheduling workouts. But instead of thinking, “I don’t have time to workout”, I know it’s not an option. As someone who has been very ill in the past, I know I don’t have time NOT to exercise. By having this attitude, I will always find a way. By staying active at the office, I am able to keep my mind sharp. Here are a few of my favorite tips for staying fit in the office: Use a pedometer or fit bit. This will help you assess how many steps you take throughout your work day. It’s amazing how just being aware and having a goal will cause you to move more. Taking the stairs instead of the elevator Schedule “walking meetings”. Daniel often has people walk with him to discuss work matters, or he schedules phone meetings so he can walk while he talks. We both find that we think better on the move. Devote 15- 20 minutes to go on a power walk for your lunch break, and take a co-worker with you. Ask co-workers if they want to pitch in for an inexpensive ping-pong table so you can play at lunch. We provided one for our staff members and now we have an office tournament going. In addition to the exercise, coordination enhancement and brain stimulation this provides, we’ve seen wonderful bonding between our staff members as a result. Stretch your stress away. Tension in your shoulders, neck and back is easy to release with some simple stretches using your office chair. Use an exercise ball for a chair. Unlike sitting in a chair, sitting on an exercise ball engages your core muscles and helps improve balance and flexibility. My treadmill desk is the best investment I’ve made as an author who normally has to write for long periods at a time. Walking at a very slow pace while I write or answer email has completely changed my focus and energy. I keep a change of clothes and deodorant at the office. If I have a long day, I make sure to block out an hour for a workout. I can either do this in the small space available in my office or at the gym (which is a short drive). I’ve learned to embrace being sweaty. A quick splash to the underarms and some deodorant is usually enough to get me through until I get home. I’d rather be a little sweaty and healthy, than glamorous and full of disease-causing inflammation. There’s nothing glamorous about that! Please share your ideas for staying fit at work. I love hearing from you. If you enjoy my weekly tips, I invite you to check out our two new books, which are filled with hundreds of tips to help you win the war for the health of your brain and body! The Brain Warrior’s Way and The Brain Warrior’s Way Cookbook are now available for pre-order here.
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Did You Know Saffron Promotes Serotonin?
Saffron for Depressive Thoughts According to the National Institutes of Health (NIH), 38 million Americans suffer with mood disorders each year, and 78 million will be afflicted at some point in their lives. Left untreated, mood issues can have serious personal, relational, occupational and social consequences. Until recently, many people felt that mood problems were the result of a weak will, bad character, or sin. Recent brain science has revealed that these disorders are in large part the result of brain dysfunction. Depressive thoughts are associated with low levels of certain neurotransmitters, especially norepinephrine, dopamine, and serotonin, as well as deficiencies in omega-3 fatty acids. When people with anxious or depressive thoughts seek help (typically from a primary care physician), most receive medication as the only intervention. However, these medications often have significant side effects, especially in the area of sexual dysfunction, weight gain, and relapse. What is Saffron Used For? Multiple research studies suggest that saffron, a spice derived from the flower of Crocus sativus, may support healthy levels of serotonin in the brain, a neurotransmitter that contributes to feelings of happiness and well-being. Saffron is high in carotenoids and B vitamins that help increase the levels of serotonin and other chemicals in the brain that are associated with mood concerns. A meta-analysis of five studies found saffron extract to be as effective as antidepressant medication in treating people with depressive tendencies. Another study found saffron to be as effective as fluoxetine (Prozac) in reducing mild to moderate mood dysregulation. Additionally, research has demonstrated the effectiveness of curcumin, the naturally occurring chemical compound in turmeric, as an effective and safe therapy for treatment in patients with depressive thoughts and memory issues. One study in particular found that not only was curcumin tolerated well by all the participants, but they discovered curcumin was as effective as Prozac in managing mood. Saffron & Curcumin Benefits In a 2013 study of human subjects with depressive propensities, curcumin’s effectiveness was similar to that of a standard antidepressant medication. More importantly, curcumin contains none of the side effects associated with common antidepressant medications and provides additional health benefits as well. Recent research published in the Journal of Affective Disorders looked at the effectiveness of both curcumin and saffron in treating major mood issues. In this randomized, double-blind, placebo-controlled study of 123 individuals with major mood disorder, it was shown that doses of curcumin and combined curcumin/saffron were effective in reducing anxious and depressive thoughts. Dietary supplements can be a great way to attain the same nutrients that research studies have found to deliver amazing health benefits. Supplements can help enhance the functions of the body with little to no side effects. It's important when taking dietary supplements that you are confident in their quality, and that you speak to a nutritionally informed physician before beginning any new regimens. For more information about our full catalog of brain healthy supplements, visit the online store at BrainMD.
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Is Your Sugar Substitute Any Better Than Sugar
In an effort to provide sweet options to the people who choose not to eat sugar, food manufacturers, as well as good-intentioned but misinformed nutrition “experts”, recommend 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. Whether it comes from a beehive, a maple tree, or any other natural source, sugar is sugar. Sure, these foods are often less processed than table sugar, so you may feel better about using them. But their effect on your blood sugar, insulin, liver, and cholesterol are the same. If you like a little sweetness in your tea or smoothies, try stevia, which is a much safer option than sugar or artificial sweeteners. Stevia is an herb with leaves that are ten to fifteen times sweeter than sugar. You can buy stevia plants at nurseries or grow them from seed and use their leaves as natural sweeteners. Many people refer to it as the “natural” alternative sweetener. However unless you are crushing stevia leaves and using them to sweeten your favorite drink, we’re not talking about a totally natural sweetener. You can also buy stevia extract which is extracted from stevia leaves that are dried with a water-extraction process. It is refined using ethanol, methanol, and crystallization. The extract then goes through ultra-filtration and nano-filtration to remove those alcohols. Be sure the brand you buy has no alcohol remaining in it. Stevia extract is as much as two hundred to three hundred times sweeter than sugar, so you need only the tiniest amount. If you use too much, you may taste its bitter licorice-like aftertaste. Use it sparingly until you get the hang of it. For many uses, you might try vanilla or chocolate-flavored stevia as it tastes less bitter if you happen to use too much. Stevia (the leaf) has been used in South America for centuries and in Japan for decades. So far, there is no evidence that stevia is anything but safe. Some early studies (done with the extract) suggested that it might cause genetic damage in the people who consumed it, but the studies turned out to be flawed because the data were mishandled. Stevia does not impact blood sugar levels the way sugar does, and it does not acidify the system the way toxic sugar substitutes do. There is some evidence to suggest that it may stabilize blood sugar levels, enhance glucose tolerance, and reduce blood pressure—but more research is needed to figure that out for sure. If you take blood pressure medication or medication for diabetes, use stevia with caution. There is some evidence that it may act synergistically with these medications and could cause hypotension (low blood pressure) and hypoglycemia (low blood sugar). You will find stevia to be the sweetener of choice in BrainMD Health food products because it has the least reported problems and the greatest reported health claims. Please note that stevia should be used in limited amounts, as it still keeps the taste buds hooked on the “sweet” taste of foods.
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Here Are Some of the Top Reasons You Should Be Nuts About Coconuts!
Common Coconut Misconceptions First of all, coconuts aren't even nuts, nor are they fruit. They’re actually seeds! Second, contrary to popular belief, coconuts aren't bad for your health. They're actually so nutritious that many consider them a super-nutrient food – one that nourishes your brain and body, satiating hunger with healthy fats, protein, and fiber. Coconut Origins The coconut got its name from early Spanish explorers who used the word “coco” (which means “monkey face”) to describe it because the three indentations (eyes) on the hairy nut resembles the head and face of a monkey. Once it made its way to Europe, the word “nut” was added to its name. Today, coconuts grow in tropical climates that are frost-free, such as those in Africa, Asia, Latin America, and the Pacific region. What's In Coconuts? Coconuts contain ample water, protein, fat, carbohydrates, fiber, vitamins, minerals, and amino acids for people to live on. The shell and its fiber can be used for rope, cooking fires, currency, and flotation devices – talk about an all-purpose food! So Why the Bad Rap? Manufacturers commonly put coconut oil through a process called hydrogenation, which basically turns it into unhealthy trans fats. Hydrogenated coconut oil is used in all kinds of poor-quality junk food. It's hydrogenated coconut oil that's bad for you – NOT coconut in its natural, unprocessed form. Also, coconut, and the products derived from it, has been wrongly labeled an unhealthy food because of its well-established high saturated fat content. However, while the saturated fat in animal foods can be harmful to the cardiovascular system, the saturated fat in coconut is different than that in animal-based foods. What Are MCTs? Saturated animal fat links together in chains called long-chain fatty acids (LCFA). However, the saturated fat in coconut oil forms medium-chain fatty acids. The length of the chain makes a big difference in how fat is metabolized. Fats joined in medium chains (also known as medium-chain triglycerides, or MCTs) have a different impact on the body than fats joined in long chains. MCTs are digested and absorbed immediately through the liver and are available for quick energy. This makes them less likely to contribute to obesity and high cholesterol. Additionally, the MCTs in coconut speed up metabolism and are helpful to the brain; they are quickly converted by the liver to ketones, which serve as backup fuel for our brains and our bodies. You’ll find high-quality, ultra-pure MCTs in BrainMD’s quick energy supplement… Brain MCT Energy Brain MCT Energy is an oily dietary supplement that offers medium-chain triglycerides (MCT), which rapidly boost the body’s energy generation, especially in the brain.* These are “good fats” that provide tremendous benefits for mental performance, including focus and learning.* Benefits of Brain MCT Energy: Enhanced cognitive function* Improved long-term memory* Healthy energy levels without caffeine* Better weight management* Support for healthy brain aging* Clean Energy...NOW! This organic MCT oil from sustainably harvested coconuts provides healthy fats that are rapidly metabolized, enhances satiety to assist with weight management, improves the brain benefits of aerobic exercise, supports cognitive and memory function, and is vital for whole-body health for people of all ages.* Brain MCT Energy is a clean and fast-acting energy source for peak brain & body performance.* Try it today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Brain MCT Energy and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Struggling with a Vitamin B6 Deficiency?
Do you struggle with a low mood? Are you challenged with irritability? Do you worry frequently? Are you feeling fatigued? If you answered yes to some or all of these questions, it is possible that you are experiencing a vitamin B6 deficiency. Previously thought to be relatively rare in the United States, research conducted at Tufts University has demonstrated that vitamin B6 deficiency is much more common than previously thought. The B vitamin family is made up of eight B vitamins, each of which performs unique and important functions. Additionally, these important vitamins are water-soluble. Since they are eliminated in urine, we require a continuous daily supply in our diet as our bodies cannot store it. Otherwise, it is important to supplement to ensure sufficient intake. Many people are surprised to learn about the critical role that vitamin B6, also known as pyridoxine, plays in their health. It is important in the production of such critical neurotransmitters as serotonin, epinephrine, norepinephrine, GABA – which help improve mood – and melatonin, a hormone that supports your natural body clock. Additionally, vitamin B6 is essential for at least 100 enzymes that help the body utilize amino acids, fatty acids, and carbohydrates. It is also vital for early brain development and for supporting the body’s innate antioxidant defenses. B vitamins, including vitamin B6, also help support adrenal function and help calm and maintain a healthy nervous system. Although vitamin B6 is found in a variety of foods – like leafy green vegetables, chickpeas, tuna, beans, beef, liver, and bananas – there is growing evidence which suggests that the systemic inflammation underlying most chronic diseases may impair vitamin B6 metabolism. Therefore, BrainMD Health is proud to utilize the two chemical forms of vitamin B6 that are most fully absorbed and utilized. Two of the products where these special forms of vitamin B6 can be found are Serotonin Mood Support and GABA Calming Support. If you are interested in trying a supplement that promotes a tranquil mind and body while supporting your vitamin B6 levels, give Serotonin Mood Support or GABA Calming Support a try. Your satisfaction is guaranteed!
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Chronic Insomnia Triples Your Risk of Death
If you have followed my work, then you likely know that I recommend three simple strategies to achieve optimal brain health. Develop brain envy (you have to really care about it) Engage in regular brain-healthy habits Avoid anything that hurts your brain But did you know that one of the fastest ways to hurt your brain is to get less than seven or eight hours of sleep at night? That’s right! In fact, chronic insomnia triples your risk of death from all causes and is related with cognitive decline. We are in the midst of an insomnia epidemic. According to the National Institutes of Health, 30% of the population has chronic sleep problems and 10% are affected by symptoms of sleep deprivation during the day. The prescriptions for sleep medications, such as Ambien and Lunesta, have skyrocketed in the past decade. In 1900 Americans, on average, got 9 hours of sleep a night. In 2008, we got only an average 6 hours of sleep at night. Our brains were not designed to have a 33% decrease in sleep in such a short period of time. Getting less than 6 hours of sleep has been associated with lower overall brain activity, which affects mood, focus, productivity, weight, health, physical safety, and memory for days after. Lack of sleep lowers brain activity in the temporal lobes, which are involved in learning, memory, and mood stability. This makes it harder to pay attention, solve problems, and remember important information, and it makes you more likely to make mistakes. Sleep-deprived people are definitely not smarter. They are not happier either. People who are tired from lack of sleep tend to feel irritable and cranky. In one study, 44 percent of American workers admitted that when they are sleep deprived, they are more likely to be in an unpleasant or unfriendly mood. Teenagers who average an hour less sleep than their peers have a higher incidence of depression and suicide. When you sleep less, you eat more and are more likely to be obese. The negative effects of sleep deprivation are so great that people who are drunk outperform those lacking sleep. Fascinating new research has shown that the brain actually cleans or washes itself only during sleep. The brain has a specialized fluid system that helps to rid it of toxins that build up during the day, including beta-amyloid plaques thought to be involved in Alzheimer’s disease. During the day the brain is so metabolically active managing our lives that this cleaning system is inactive. It only turns on when we’re sleeping. Without healthy sleep, this waste clearance system doesn’t have enough time to operate, thus allowing toxins to build up over time, which can cause cognitive and emotional problems. Think of sleep deprivation’s effect on your brain as what your home or office might look like if no one bothered to take out the trash for a month. Make sleep a priority and strive to get seven to eight hours a night. So what do you do when you are lying awake with a restless mind struggling to get sufficient quality sleep? If only counting sheep worked! While there are many causes of sleep disturbances, a good nutritional supplement that supports your body’s natural relaxation response and healthy sleep cycle can make all the difference. BrainMD Health’s Restful Sleep is one such supplement. Dr. Amen’s formula eases you into sleep, helps you stay asleep all night, and wake up feeling great, not groggy. “Good sleep makes an incredible difference to health and quality of life. Restful Sleep works gently with your body to help you get the sleep you need.” – Daniel G. Amen, MD
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Why Pets are Good For Your Health
Dietary supplements are a great resource to improve your health. You expect us to say that, right? But we know that supplements are just one aspect of a very complex lifestyle that affects your health and emotional wellness. Today, we’re making a case for something else you can do to benefit your health: cute, fuzzy, maybe scaly, pets! Bet you weren’t expecting that… Let’s Get Physical Among other things, owning a dog can help you get healthy by increasing your physical activity. Playing with your dog and walking your dog forces increased exercise which in turn helps you lose weight, lowers blood pressure and reduces stress. Other pets can help you get up and move, too. Even if you prefer a cat, you still have to play with them, get up to feed them, check that they have water, and clean up after them. Every step, every movement counts! Science Says So Many studies have been done on humans and their interactions with animals. From an analysis of 69 original studies came a series of conclusions about the psychosocial and psychophysiological effects of human-animal interactions.1 Basically someone looked at a bunch of studies and found all the amazing benefits of pets and wrote them down for us. It’s how a scientist would write a love letter to animals. Chill Out Multiple studies covering a variety of age groups found that the presence of friendly animals decreased cortisol, the hormonal indicator of stress, when experiencing stressors. Other studies found that the presence of friendly animals, and petting animals, lowered blood pressure during or just before stressful situations. One study even found that the presence of one’s own pet had a greater effect on lowering blood pressure during stressors than the presence of a friend or even their spouse! Yep, loving the dog more than your spouse may not be that uncommon. Other studies measured mood and self-reported fear and anxiety when a live animal versus a stuffed animal was petted. They saw significant benefits with live animals; ruling out the possibility that the act of petting was the calming factor in previous studies. Old Dogs, New Tricks A significant area of study has been the effects of pets on the elderly. Studies have shown that individual visits with pets have improved feelings of sadness and loneliness in the elderly. One specific study compared the effects of group visits to individual visits with the animals and found improved results with individual visits. Pets can help give elderly a sense of purpose, the feeling of being needed, and a distraction from negative thoughts and even some physical pains. It’s a Win-Win Elderly adopting pets is also a great benefit to the abundance of abandoned pets that need a loving home. Most elderly are retired and have ample time to share with a pet. It is important to consider the type of pet that is appropriate for each individual based on their physical, monetary, and environmental limitations. If Mom or Dad can’t walk very easily, and live in a small apartment, a husky might not be the best fit for them as they need hours of physical activity every day. Similarly, a fish is a much more affordable pet than a large breed dog. It is also commonly advised to seek older pets, as puppies and kittens for example, require much more work and care. Go Adopt No matter your age, ailment, or circumstances, studies show that the love and companionship, or even just the presence of an animal can have positive benefits to your mood, stress, and overall health! Visit your local shelter to see what pet might be right for you! References: Beetz, Andrea et al. “Psychosocial and Psychophysiological Effects of Human-Animal Interactions: The Possible Role of Oxytocin.” Frontiers in Psychology 3 (2012).
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