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Focus on Choline: Improve Focus & Memory
Believe it or not, summer is coming to an end. It is the back-to-school and, for a lot of people, back-to-work, time of year – a time requiring focus, concentration, and memory. Plenty of people struggle with those…and if you are one of those, it is time to pay attention to choline. Choline? Many have never even heard of it before, let alone been aware they needed to pay attention to it. So what is choline? Although not technically a vitamin by strict definition, it is an essential nutrient required for many functions of the body, especially for brain function. It is also involved in healthy liver function, nerve function, and muscle movement, as well as supporting energy levels and maintaining a healthy metabolism. One of the primary functions of choline is helping brain cells in the production of acetylcholine, a key neurotransmitter for mental focus and learning. A choline deficiency can result in poor concentration, poor memory, mood changes and other cognitive impairments, especially as someone ages. Additionally, choline plays an important role in maintaining the structural integrity of cell membranes and for cholinergic neurotransmission, which is responsible for memory, mental clarity, focus and concentration. Choline has been shown in research to be helpful in improving cognitive performance in a young, cognitively healthy, community-based population of 1,391 subjects. Furthermore, choline is a major dietary source of methyl groups, which the brain needs for making the neurotransmitter epinephrine, the sleep hormone melatonin, and the myelin insulation of its nerve cells. Our neurons and all our other cells also require methyl to make and maintain their DNA, to manage their healthy gene activity (epigenetics), for growth and maintenance, regulation of potentially toxic homocysteine, and for numerous other life functions. While our bodies are able to make a small amount of choline on their own, we must obtain the rest from food sources. Choline can be found in foods including egg yolks, liver, beef, salmon, cod, cauliflower, Brussel sprouts, and peanut butter. You may have heard eggs referred to as “brain food” because they are so rich in choline. Research indicates that a large percentage of women, children, and older men are not receiving adequate choline in their diets. Choline is especially present in animal products, so vegetarians and vegans are more prone to experiencing a deficiency in choline. Although eating a varied diet increases the likelihood that you are consuming enough choline, you may want to consider trying a supplement that contains choline – especially if you find yourself struggling with memory, focus, attention, or learning. The nutritional ingredients in our BrainMD products are specifically designed for the health of the organ that controls everything we do, think and feel—the brain. Focus & Energy and Attention Support both contain Choline for improved focus. Read more about these two different products on the BrainMD website to better understand how they may benefit you.
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How Taking Supplements Could Save You Millions
Did you know that the United States spends drastically more on health care than any other nation? According to the Centers for Disease Control and Prevention (CDC), our health care expenditure is more than twice the average of 29 other developed countries and yet the average life expectancy in the United States is far below many other nations that spend less on health care each year. Furthermore, 75% of our health care dollars go to the treatment of chronic disease, with only 3% spent on prevention. And while chronic diseases like cardiovascular disease, stroke, cancer, and diabetes are among the most common and costly of all health problems, they are also the most preventable. 75% of our health care dollars go to chronic disease treatment, only 3% on prevention. In fact, the World Health Organization has estimated that if the major risk factors for chronic disease were eliminated, at least 80% of all heart disease, stroke, and type 2 diabetes would be prevented, and more than 40% of cancer cases would be prevented. In light of this, a big question that many people are asking is regarding the value and benefit of using supplements as part of a health care approach. Are supplements really worth taking? In an exciting research report published by market research firm, Frost & Sullivan, the answer is an emphatic “YES”! The report, Smart Prevention – Health Care Cost Savings Resulting from the Targeted Use of Dietary Supplement, demonstrates that “the use of specific dietary supplements among those consumers that are at a high risk of experiencing a costly disease-related event can lead to a positive health care cost savings.” Of the eight particular supplements studied, the overall net potential health care cost savings varied from hundreds of millions of dollars into the billions of dollars. The report goes on to conclude that “targeted dietary supplementation regimens are recommended as a means to help control rising societal health care costs, and as a means for high-risk individuals to minimize the chance of having to deal with potentially costly events and to invest in increased quality of life.” The findings of this report provides one more reason for patients to have a discussion with their health care practitioners about incorporating supplement usage along with other healthy behaviors. At BrainMD Health, we’ve dedicated our careers to helping people feel better by creating the highest quality nutritional products for optimizing and balancing brain health. Backed by decades of experience, our clinical research team incorporates the latest scientific findings in creating a wide array of specialized formulas that support brain function, energy, memory and learning, mood, stress reduction and sleep. We are really proud of the BrainMD Health supplement line and we want them to work for you. That’s why we offer a 100% money-back guarantee if you are not fully satisfied. Learn more about our guarantee here.
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The Problem With Some Turmeric and Curcumin Supplements
Although often used interchangeably, the words curcumin and turmeric actually describe two different things. Turmeric is a yellow-orange spice, related to ginger, that is found in curry, while curcumin is the naturally occurring chemical compound in turmeric. There are three major curcumins – curcumin, demethoxy-curcumin, and bis-demethoxycurcumin – which are the substances most responsible for the 4,000-plus years of traditional medicinal use of turmeric root. Modern science has extensively researched these curcumins (technically, curcuminoid polyphenols) and established their powerful antioxidant and anti-inflammatory benefits along with a myriad of other positive actions. It isn't difficult to find research demonstrating the health benefits of curcumin, including benefits to cardiovascular health, cognitive health, and mood. But they have a fatal flaw: they are normally very poorly absorbed when taken by mouth. In fact, conventional curcumin powders and supplements can be so poorly absorbed that NO curcumin is actually found in the bloodstream – which translates to no appreciable benefit to the brain and body. Additionally, there is very little consistency in terms of quality control among curcumin supplements. Research done by ConsumerLab.com found that more than 20% of turmeric and curcumin supplements they selected for review delivered less than 15% of the advertised amount of the compounds. BrainMD Health is very proud to introduce Brain Curcurmins containing LONGVIDA® Optimized Curcumin Extract – a breakthrough formula optimized to deliver curcumin into target tissues through the critical bioavailability requirements of permeability, solubility, and stability. This dramatically improved oral absorption is verified by human trials. Furthermore, a triple-blinded clinical trial revealed important brain benefits of LONGVIDA®: conservation of working memory, improved calmness and "contentedness" (roughly equating to satisfaction) when under mental strain, and less tendency to physical fatigue from such challenges. In this trial the curcumin group also showed cardiovascular benefit, by lowering total and LDL cholesterol statistically better than the placebo group. The Brain Curcumins supplement from the BrainMD Health team supplies 25% more LONGVIDA® per capsule (500 mg) than was used in the clinical trial (400 mg), for additional benefit to mind and body. So if you are looking for a supplement that promotes alertness and calmness, supports working memory while under mental strain, and which is protective to your brain and body through powerful antioxidants, give BrainMD Health’s Brain Curcumins a try – your satisfaction is guaranteed!
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Health Benefits of Saffron
Ancient cultures around the world have cherished saffron for centuries and have cultivated it for a variety of reasons, including use as a culinary spice, digestive aid, and mood-boosting aphrodisiac. Derived from the flower of Crocus sativus, saffron is produced just as it has been since ancient times…by hand. The stigmas (the inside part of the flower which catches pollen) must be painstakingly handpicked and dried as machines are not delicate enough. Additionally, it takes 4,500 Crocus sativus flowers to produce just one ounce of saffron spice. This has earned saffron the position and title as the most expensive spice in the world – for good reason! In addition to being a delicious and valuable ingredient, vibrantly-hued saffron has several surprising health benefits. Consider the following ways: These Are 4 Surprising Health Benefits of Saffron 1. Help Your Mood Multiple research studies suggest that saffron 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 depression. In fact, a meta-analysis of five studies found saffron extract to be as effective as antidepressant medication in treating people with major depression.1 Another study found saffron to be as effective as fluoxetine (Prozac) in reducing mild to moderate depression.2 2. Support Your Immune System This colorful and delicious spice has many components, many of which are important antioxidants, such as a-crocin, zea-xanthin, lycopene, a- and ß-carotenes, that help protect the human body from infections, oxidant-induced stress, cancers, and which act as immune modulators. Furthermore, research has demonstrated that saffron can also help aid in a person's fight with cancer.3 Saffron is thought to help fight cancer by triggering apoptosis (programmed cell death) in a number of different types of human cancer cells. 3. Promote Learning And Memory Saffron also has a beneficial impact on learning, concentration, memory, and age related mental impairment. A recent study published in the Journal of Clinical Pharmacy and Therapeutics found that saffron improved cognitive function in study participants with mild to moderate Alzheimer’s disease.4 4. Suppress Your Appetite Studies show that saffron intake effectively enhances the serotonin levels in our body, which helps suppress the appetite or the impulse to eat. A particular saffron extract was found to reduce food cravings and other inappropriate food habits in clinical trials.5 It reduced feelings of hunger and lowered frequency of snacking, supporting appetite moderation and healthy weight management. References 1 Hausenblas HA, Saha D, Dubyak PJ, Anton SD. Saffon (Crocus sativus L.) and major depressive disorder: a meta-analysis of randomized clinical trials. Journal of Integrative Medicine. 2013;11(6):377–83. 2 Noorbala AA, Akhondzadeh S, Tahmacebi-Pour N, Jamshidi AH. Hydro-alcoholic extract of Crocus sativus L. versus fluoxetine in the treatment of mild to moderate depression: a double-blind, randomized pilot trial. J Ethnopharmacol. 2005 Feb 28;97(2):281-4. 3 Abdullaev FI, Cancer chemopreventive and tumoricidal properties of saffron (Crocus sativus L.). Exp Biol Med (Maywood). 2002 Jan;227(1):20-5. 4Akhondzadeh S1, Sabet MS, Harirchian MH, Togha M, Cheraghmakani H, Razeghi S, Hejazi SSh, Yousefi MH, Alimardani R, Jamshidi A, Zare F, Moradi A. Saffron in the treatment of patients with mild to moderate Alzheimer's disease: a 16-week, randomized and placebo-controlled trial. J Clin Pharm Ther. 2010 Oct;35(5):581-8. 5Gout B, Bourges C, Paineau-Dubreuil S. Satiereal, a Crocus sativus L extract, reduces snacking and increases satiety in a randomized placebo-controlled study of mildly overweight, healthy women. Nutr Res. 2010 May;30(5):305-13.
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Why Homocysteine is Important & What You Need to Know
Knowing the health of your brain is key to keeping it strong over the long run. If you have followed any of my work, you have likely heard me say, “you cannot change what you do not measure.” And although we routinely screen other organs for trouble, very few people ever screen the health of their brains. One of the critical ways to track the health of your brain is to know your important health numbers (such as BMI, waist-to-height ratio, sleep hours) and baseline screening labs (like fasting blood glucose, C-reactive protein, vitamin D, ferritin). Then work with your health-care professionals to optimize those numbers, not just have them in the normal range. However, there is one very important screening lab that the majority of people are not aware of: checking your homocysteine level. Most health-conscious people know their cholesterol level but few know their equally important homocysteine number. Homocysteine is a naturally-occurring amino acid that is quickly converted to another amino acid called cysteine. If conversion of homocysteine to cysteine is somehow impaired, homocysteine levels rise and become harmful. Elevated levels of homocysteine have been linked with a diverse spectrum of health disorders ranging from cardiovascular disease and stroke to migraine, macular degeneration, and cognitive decline. Additionally, research suggests that changes in homocysteine levels correlate with changes in mood. Most conventional physicians fail to detect and treat elevated levels of homocysteine in the blood. High homocysteine levels in the blood increase LDL cholesterol, which have been associated with damage to the lining of arteries and atherosclerosis (hardening and narrowing of the arteries). So what can you do to regulate your homocysteine levels? Reduce your coffee intake. Two studies showed that 200 mg of caffeine (equivalent to two cups of coffee) raised homocysteine levels. Eat more fruits and vegetables. This can help regulate your homocysteine level by increasing how much folate you get in your diet. Good sources of folate include spinach, asparagus, broccoli, strawberries, and blackberries. Increase the amount of vitamins B-6 and B-12 in your diet. Garbanzo beans (also called chickpeas), salmon, organ meats (such as liver), chicken, bananas, sweet potatoes, lentils, and sunflower seeds are all excellent sources of vitamins B-6 and B-12. Lose weight if you’re overweight. Multiple studies have demonstrated that an increase in Body Mass Index (BMI) is associated with an elevated homocysteine level. Conversely, other studies have shown that a decrease in weight is correlated with a decrease in homocysteine levels. Supplement with betaine. BrainMD Health’s new supplement, Betaine TMG supports healthy homocysteine metabolism. Betaine readily provides methyl needed to recycle homocysteine. Many individuals who are unable to achieve healthy homocysteine regulation by taking folate and vitamin B12 experience success by taking betaine. To promote healthy homocysteine metabolism, take 2 capsules once or twice daily. Betaine is very safe to take, and some individuals may benefit from even higher intakes, as recommended by a nutritionally informed practitioner.
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5 Ways to Overcome Impulses
Ask anyone what they crave, and almost everyone will be able to, without hesitation, name off at least a couple of things. For example, some research studies indicate that almost 100% of young women and nearly 70% of young men reported experiencing specific food cravings within the past year. Everywhere you go someone is trying to shove bad food down your throat that will kill you early; news corporations repeatedly pour fear and disaster images into your brain to boost their ratings; and tech companies create addictive gadgets that hook your attention and distract you from your loved ones. Unfortunately, many of our daily habits actually make cravings more intense and frequent, making healthy decisions harder. But that doesn't mean you can't do something about it. Read on and learn 5 simple, but effective, ways to deal with your cravings. Start a Cravings Journal If you have a real problem with food cravings, keep a cravings journal for a month. If you don't understand why, you can't do anything about it. List the times of day you have cravings, the emotions you're feeling at the time, and the things you crave. When you look back through your journal, ask yourself if there are any patterns, such as certain times of day when you tend to experience cravings. Are there certain emotions or situations that tend to bring them on? Learn from your mistakes; they are your best teachers, especially if you are curious, rather than just harshly judging yourself. Know your triggers for both good decisions and poor decisions. Be aware of the landmines in your life. Create a Pattern Interrupt A “pattern interrupt” is a strategy that disrupts your focus from whatever triggered your craving. Make a list of simple things that that can be quickly executed when a craving strikes. Some our favorite options include: Going for a walk, drinking a tall glass of water or a cup of green tea, eating a plate of veggies, calling a friend, taking a shower, listening to brain healthy music, going for a drive, or if you’re home, simply getting out of the house (and away from your temptation) usually does the trick. Be a Good Parent to Yourself: Firm and Kind We see people allowing their spoiled, bratty inner child get away with what they’d never allow from their children. So many people stay stuck, singing the same old refrain, “I want what I want when I want it. I don’t want to be deprived.” They want a magic pill instead of a logical solution. You need to start being a better parent to yourself. When you give in to your own tantrums you are creating your own internal behavior disorder, which is ruining your health and killing you early. When you experience a craving, be a loving, effective parent to yourself. Handle Your Stress When you're under stress, your body releases the hormone cortisol, which signals your brain to seek out rewards. For many of us, our cravings are triggered by unpleasant emotions, including stress and anxiety, as well as being sleep deprived due to stress. Making sure to get enough sleep can actually reduce cravings and help you feel level-headed enough to deal with the cravings. And rather than give in to your cravings, utilize stress management techniques -- take a vigorous walk, meditate, do yoga, or relax in a hot bath. Seek Supplemental Support Multiple research studies have found that increasing omega-3 intake can actually 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.
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4 of the Best Ways to Calm Anxious Thoughts
In today’s ever-changing, fast-paced world, we’re faced with a variety of responsibilities and stress on a daily basis – there’s no escaping it! For many, it can be difficult to cope with everyday situations and experience peace, calm and happiness. See if any of these questions apply to you: Do you often feel overwhelmed? Is it difficult to relax? Does your mind race with anxious or stressful thoughts? Do you find yourself being irritable with those around you? Is it hard to handle life’s ups and downs? If so, you are not alone! When you calm your mind, you’re much less likely to overreact to the inevitable frustrations of life AND you can begin to experience clarity, happiness and a sense of wellbeing. Much easier said than done, though, right? Some of the tools that can help you cope with daily stress are things like exercising, eating right, getting plenty of sleep, meditating, and nurturing relationships with positive people. However, adding a supplement containing nutrients that help act as the biochemical “brakes” your brain needs to slow down your anxious or fretful thoughts can be a huge help. As you will learn in this short video featuring Dr. Amen and BrainMD’s Chief Science Officer, Dr. Parris Kidd, BrainMD Health’s GABA Calming Support [insert link] is made up of several potent nutrients that support a healthy response to everyday stress and promote relaxation and a tranquil body and mind, naturally. https://www.youtube.com/watch?v=e_HOp1jIZgg “Taming your anxious thoughts is integral to good quality of life. GABA Calming Support supports your body’s own mechanisms for achieving a calm, relaxed state.”– Daniel G. Amen, MD Here’s what you get with GABA Calming Support: GABA - Gamma-aminobutyric acid (GABA) is an amino acid and neurotransmitter widely distributed throughout the brain that regulates brain excitability by inhibiting excessive firing of neurons, resulting in a sense of calm. Supplementing with GABA can help flip the "off" switch on worrisome, ruminating thoughts by supporting the body’s natural mechanism for quieting the mind. Additionally, GABA has mild relaxation properties and can enhance mood and support sleep. Lemon Balm - a member of the mint family and has been used as a medicinal herb in Southern Europe for many years. It has been attributed as a calming agent with mild sedative effects and is often used to reduce anxiety and stress. Research suggests that lemon balm may inhibit GABA transaminase, the main enzyme that breaks down GABA, therefore ensuring the brain maintains a healthy supply. Magnesium - Known as "the relaxation mineral," magnesium plays an important role in muscle relaxation, energy production, and the de-activation of adrenaline. Research suggests that magnesium’s calming properties are enhanced when taken with Vitamin B6. Magnesium may also help to correct stress-causing nutrient deficiencies. Vitamin B6 - Vitamin B6 (pyridoxine) is a water-soluble vitamin essential 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. It is required by the nervous system and is needed for normal brain function as well as DNA synthesis. Stay calm, cool and even-keeled with BrainMD Health’s GABA Calming Support.
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How to Purchase Protein Powder and What to Avoid
You’ve decided to increase your protein consumption because you realize that eating more protein has numerous health benefits, including: Keeping hunger at bay by balancing the hormones of metabolism Helping stabilize your blood sugar Preventing energy crashes Speeding up weight loss Helping your body become more sensitive to the hormones that tell you when you are full But the prospect of eating the recommended 45 to 100 grams of dietary protein everyday is a bit daunting, so you decide to try out a protein powder. You head to the store and are overwhelmed by the shear number of options available on the shelf. How do you know what to buy? To ensure that you are receiving the best health benefits, here are the top three things to AVOID. DAIRY After the age of two, fewer than 35 percent of humans produce the enzyme lactase, which is needed to break down lactose (milk sugar) and digest milk. Without lactase in your gut, lactose remains undigested, fermenting in your intestines and causing an array of gastrointestinal symptoms that we refer to as lactose intolerance. Even if your body can break down lactose, it’s still bad news, because it is converted to galactose and glucose, which elevates blood sugar and causes inflammation. Additionally, casein (a protein in milk) is an excitotoxin in the brain. When left unchecked, excitotoxins can lead to brain inflammation and neurodegenerative diseases. SOY Modern commercial marketing would have you believe that soy is the miracle food that can replace dairy. This is not the case. Soy actually contains components that are harmful to our health: A high concentration of lectins which are carbohydrate-binding proteins found in a large number of plant foods that can cause biochemical changes to the cellular lining of the intestines; these changes contribute to leaky gut, poor absorption of nutrients (including other proteins), and the death of intestinal cells Large amounts of omega-6 fatty acids, which in excessive amounts can lead to systemic inflammation A substantial amount of phytic acid, which is believed to reduce the absorption of vital minerals SUGAR In addition to being addictive, sugar consumption is associated with a list of health problems. Eating foods containing sugar causes a spike in your blood sugar, contributes to insulin resistance and triggers inflammation in your body. Additionally, simple carbohydrates (like sugar) negatively affect your cholesterol, as well as suppresses the signals sent by the hunger and satiety hormones which are responsible for letting you know when to stop eating. Simply put, the more sugar you eat, the hungrier you will be! Unfortunately, most protein powders on the market today contain at least one of these ingredients. In addition to being free of dairy, soy, and sugar, BrainMD Health’s new and improved Chocolate OMNI Protein Powder is also free from gluten and GMOs, as well as artificial flavors, colors, and sweeteners. To help you get started incorporating more protein in your diet in a really easy and delicious way, here is a recipe from NY Times bestselling author, registered nurse, highly respected health and fitness expert, and nationally renowned speaker, Tana Amen, BSN, RN. Chocolate Pumpkin Protein Bars Ingredients: 1 cup organic pumpkin puree ½ cup almond butter ½ cup chocolate or vanilla protein powder (plant based, sugar free) ½ cup erythritol 1 teaspoon baking soda 1 tablespoon pumpkin pie spice 3 eggs- cage free, all natural 1 cup coconut or almond flour 1 cup rolled oats or grainless granola Optional: 2 tablespoons raw honey 1 teaspoon vanilla extract 1 ounce sugar-free, dairy-free chocolate, melted or chopped (can be used as a drizzle or as chunks) Preparation: Preheat oven to 350 degrees F. Spray a 9-by-11-inch pan with cooking spray, or line with parchment paper. In a large mixing bowl, use an electric mixer to combine pumpkin puree, almond butter, protein powder, erythritol, baking soda, spices, honey and vanilla, if desired. Add flour, oats and egg. Mix well, until thoroughly blended. Dough will be very thick. Press dough into pan, spreading until it covers the entire pan evenly. Make sure the center isn’t thicker than the corners. Spread batter evenly into prepared pan. Sprinkle with chocolate chunks if desired, or wait to drizzle chocolate sauce. Bake for 12 to 15 minutes or until a toothpick inserted comes out clean. While bars are baking, place chocolate in a microwave safe bowl if you wish to make a drizzle. Microwave for 15-20 seconds at a time, stopping to stir before microwaving for another 15-20 seconds. Chocolate should be thoroughly melted after about 45-50 seconds. If a thinner sauce is desired add a teaspoon of coconut oil while microwaving. After pumpkin bars have cooled completely, drizzle melted chocolate in zig zag lines across the pan using a small spoon. Refrigerate for 10 minutes to allow chocolate to set. Nutritional information per serving: 187calories, 15.2g protein, 11g carbohydrates, 2.6g fiber, 1.3g sugar, 10.8g fat, 0.9g saturated fat, 34.9mg cholesterol, 45.5mg sodium
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Lack of Real Breaks Can Take a Serious Toll on Health
Summer is officially here; the season typically associated with recreation, relaxation, and restoration. However, if you are like most Americans, you will miss out on the year’s best opportunity to revitalize the health of your brain. In fact, according to a survey published on the career website Glassdoor, the average American employee only takes half of their earned vacation or paid time off each year – with 40% of employees reported using less than one-quarter of their earned vacation. Furthermore, of those that take a vacation, 61% admitted working while on their vacation! This has earned the United States the nickname of “no-vacation nation”. This is a huge mistake in terms of health and happiness. A growing body of research demonstrates what our minds and bodies already know – staying constantly on-the-go without taking REAL breaks can take a serious toll on physical and mental health. For example, when the receptors in our brain become overloaded for extended periods of time by excessive amounts of cortisol, your body’s primary stress hormone, cell death happens in your brain. The primary area of the brain affected by the cell death is the hippocampus, which plays a very important role in things like memory and anxiety. Damage to the hippocampus can decrease memory and increase anxiety. Research has also shown that those who DO take breaks experience a multitude of mental and physical benefits, including: Living longer Sleeping better Decreased risk of heart disease Enhanced performance More creativity Improved mood Increased motivation and productivity So reducing stress and giving your brain a break is critical to optimizing your brain's health and performance. This does not have to involve an expensive, long-lasting, elaborate vacation. Here are some quick and proven techniques to reduce stress and give your brain a break. 1. Consistent Exercise. One of the most important things that you can do for the health of your brain, exercise will help you manage stress by immediately lowering stress hormones and helping you become more resistant to stress over time. Raising your heart rate through exercise also makes you better handle stress because it raises beta-endorphins, the brain’s own natural morphine! 2. Sufficient Sleep. Skimping on sleep can affect your health in more ways than you might imagine. When you don’t get enough sleep, you have overall decreased blood flow to your brain, which disrupts thinking, memory, and concentration. 3. Spend More Time. With people, not tasks. Never underestimate the power of being around the right people! The health habits of the people you spend time with have a dramatic impact on your own health and habits. 4. Meditate. This is a very effective way to soothe your mind and help you create a state of deep relaxation. Interestingly enough, meditation actually stimulates the brain; increasing blood flow to the areas responsible for attention and forethought, while calming down the areas that perceive pain. 5. Disconnect. From technology, not people! Multiple research studies have indicated that too much time online can lead to stress, sleeping disorders, anxiety and depression. 6. Supplement. If your brain is deficient in key nutrients, it becomes more difficult to deal with stress. Clinical studies demonstrate that nutraceuticals can be used to relax your body and mind and help alleviate the stress you feel on a day-to-day basis. 7. Try Yoga. Many people think that yoga is just stretching. While stretching is certainly involved, yoga decreases stress. Additionally, recent research found that 20 minutes of yoga stimulates brain function more than walking or jogging on the treadmill for the same amount of time.
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10 Tips for a Better Night's Sleep - Healthy Sleep Practices
Sleep troubles come in many varieties. Do you have trouble falling asleep? Do you go to sleep easily but wake up repeatedly throughout the night? Do you find it hard to drag yourself out of bed in the morning? Do you or your significant other snore? All of these problems can lead to decreased brain function and a weaker body. If you are one of the 70 million Americans who have trouble sleeping, try some of these tips for getting a better night’s sleep. Remember that we are all unique individuals and what works for one person may not work for another. Keep trying new techniques until you find something that works. Instead of sleeping in a warm room... DO THIS: make sure that the temperature is comfortable and on the cooler side. Research shows that when you go to sleep, your internal thermostat drops. This body temperature change actually induces sleep. Additionally, the comfort level of your bedroom temperature can also dramatically affect the quality your sleep when you do sleep. Instead of having night lights or a digital clock... DO THIS: ensure that your room is as dark as possible. A key factor in regulating sleep patterns is exposure to light or to darkness so falling asleep with any light on is not the best thing for a good night's sleep. Instead of falling asleep to your favorite TV show or surfing the web to unwind... DO THIS: Take computers, video games, the TV and cell phones out of your bedroom and turn them off an at least 30 minutes before bedtime since studies demonstrate they emit a type of light that stimulates the brain. Instead of drinking a glass of wine, using marijuana or eating chocolate before bed to help you sleep... DO THIS: drink a mixture of warm unsweetened almond milk, a teaspoon of vanilla (the real stuff, not imitation), and a few drops of stevia. This may increase serotonin in your brain and help you sleep. Or try natural supplements that contain ingredients like melatonin, 5HTP (especially for worriers), magnesium, and GABA, such as BrainMD Health’s Restful Sleep or Serotonin Mood Support. Instead of taking a nap to make up for a difficult night sleeping... DO THIS: power through until bedtime and get on a regular sleep schedule. Taking naps when you feel sleepy during the day compounds the nighttime sleep cycle disruption. Then work on maintaining a regular sleep schedule – going to bed at the same time each night and waking up at the same time each day, including on weekends. Instead of going to bed worried or angry... DO THIS: try to fix emotional problems before going to sleep with a positive text, email, or intention to deal with the issue tomorrow. If you forgive the other person first, you may just end the argument. Instead of tossing and turning while watching the clock when you can’t sleep... DO THIS: move the clock so you can’t see it. If you wake up in the middle of the night, refrain from looking at the clock. Checking the time can make you feel anxious, which will only make it harder to go back to sleep. And if you are unable to fall asleep or return to sleep easily, get up and go to another room to do something relaxing until you feel more tired. Instead of being awakened by every noise you hear... DO THIS: try sound therapy which can induce a very peaceful mood and lull you to sleep. Consider soothing nature sounds, wind chimes, a fan, or soft music. Studies have shown that slower classical music, or any music that has a slow rhythm of 60 to 80 beats per minute, can help with sleep. If you share the room with someone who snores, try wearing ear plugs. Instead of lying in bed while finishing the last-minute work project or watching the news... DO THIS: use the bed and bedroom only for sleep or sexual activity. Sexual activity releases many natural hormones, releases muscle tension, and boosts a sense of well-being. Adults with healthy sex lives tend to sleep better. Instead of going for a late-night run or taking an evening exercise class... DO THIS: make sure to finish exercising at least four hours before you want to go to sleep. Although regular exercise is VERY beneficial for insomnia, doing vigorous exercise late in the evening may energize you and keep you awake.
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6 Ways To Kick Sugar To The Curb
Back in 2014, in order to address a serious problem that is out of control, Berkeley, California became the first city in the United States to tax sugary drinks. Subsequently, many other U.S. cities followed suit. Americans consume the 2nd highest amount of soft drinks per capita in the world, contributing to our country's dangerously-high obesity and diabetes rates. This is not surprising considering that sugar is more addictive than drugs like cocaine and heroin and is everywhere. By some estimates, sugar is found in 75-80% of all packaged foods in the United States. Additional studies have shown that Americans consume as much as ½ pound of sugar per day! And the amount of sugar in just one can of soda is more than most people consumed in an entire year just a few hundred years ago. Eating too much sugar can damage your health and threaten your life in number of ways: Chronic high blood sugar leads to type 2 diabetes High blood sugar in people with diabetes can lead to skin ulcerations and nerve damage Can cause elevated cholesterol, high triglycerides, vascular disease and heart disease Can lead to hypertension and stroke Is toxic to the liver and can lead to nonalcoholic fatty liver disease Promotes chronic inflammation Suppresses the immune system You don’t have to be addicted to sugar! In fact, the good news is that you don’t even have to crave sugar. With a few small changes to your daily habits, you can free yourself from sugar cravings and embrace a way of eating that is health-promoting and naturally energizing. 6 of the Best Ways to Kick Sugar to the Curb Here are some of our favorite suggestions: 1. Boost Your Serotonin People who are naturally low in serotonin, a.k.a. the "happiness hormone,” often intuitively crave sugar-filled, carbohydrate-rich foods such as pies, cookies, candy, and chocolate because carbohydrates raise serotonin levels and increase feelings of well-being. These are “mood foods” and are often used to self-medicate an underlying mood issue. Avoid these quick fixes because they can cause long-term health problems. Serotonin can be boosted through a healthy diet, exercise, and the right sleep schedule. When you have plenty of serotonin, you are less likely to seek out sugar. 2. Keep Your Blood Sugar Stable What we and other researchers have found is that when your blood sugar drops, the blood flow to your brain decreases. This means you are more prone to making bad decisions because you do not have full access to your brain function. So how do you keep your blood sugar balanced? Eat frequent small meals throughout the day. Make sure to start your day with breakfast – skipping it only makes you more likely to make poor choices later on. Stay away from simple sugars and refined, processed foods because they cause your blood sugar to spike and drop erratically as well as work on the pleasure centers of the brain leading to addiction. Additionally, consider trying BrainMD’s Craving Control which contains six active ingredients that work synergistically to help to balance blood sugar and insulin levels while calming the craving centers in the brain. 3. Eat More Protein Eating protein chases away hunger by balancing the hormones of metabolism. It also causes your body to release hormones which improve your body’s ability to know when you are full and should stop eating. Protein also stimulates the release of glucagon, which stabilizes blood sugar and prevents energy crashes. After eating a protein-containing meal or snack, you feel fuller longer. Think of protein as medicine you should take in small doses every three to four hours – it belongs in nearly every meal and snack. 4. Drink Plenty of Water Approximately two-thirds of the adult human body is made of water. You may sometimes think that your body is asking for sugar, when in fact it's dehydrated and really craving water! Drinking water also acts as an effective appetite suppressant so you will feel fuller and eat less – all with zero calories! 5. Avoid Artificial Sweeteners Artificial sweeteners, such as aspartame, saccharin, and sucralose, are calorie-free food additives used to add sweetness to sugar-free candy, low-calorie foods, and soft drinks. Unfortunately, contrary to what popular marketing would have you believe, artificial sweeteners are also bad for your health. Research indicates that artificial sweeteners dangerously alter our gut bacteria and can actually lead to obesity. Additionally, artificial sweeteners can actually increase sugar cravings. The empty calories prime the brain’s appetite centers to expect something good, and when nothing comes, it wants more. Artificial sweeteners also desensitize your taste buds so that naturally sweet things, such as fruits and some vegetables, are not enough to satisfy you. 6. Satisfy Your Sweet Tooth Naturally If your sweet tooth needs some soothing, choose foods that will not cause your blood sugar to spike, such as: Mashed or baked sweet potatoes Healthy smoothie Cherry tomatoes Baby carrots Sliced pear with almond butter A square or two of dark chocolate (at least 70% cacao) w/almonds
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Consuming Probiotics to Increase Brain Health
I know, I know, The idea of having "bugs" in your gut sounds ludicrous and frankly, gross. But not all "bugs" are bad for you. In fact, it has been proven that they are extremely helpful in the human body; Probiotics are essential in promoting the growth and activity of microorganisms ("gut bugs") that contribute to the well being of their host, you. Watch Dr. Amen discuss the importance of gut bugs and what you can do to take care of them.
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