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Overcoming Cravings: The Ultimate Guide
craving (n.): an intense, urgent, eager, or abnormal desire or longing; yearning. Most people experience cravings on a daily basis. At 9 am, that donut looks delectable. At 1 pm, that hot, greasy slice of pizza seems irresistible. At 5 pm, you can’t wait for a glass of wine. At 10 pm, the ice cream is calling your name from the freezer. And so on. It requires hard work every day to resist these temptations and then we blame ourselves if we succumb to them. Like many people, you probably think that being a slave to your cravings is a sign of weakness. In reality, your cravings may be an indication that your brain’s reward system has been hijacked. What is the brain’s reward system? It is an intricate network of brain systems and neurotransmitters (brain chemicals) that are critical to human survival. It drives us to seek out the things we need to stay alive and carry on the human race. However, many things that are not necessarily crucial to our survival also activate the reward system, such as listening to music, having a massage, or watching a good movie. Then there are substances and behaviors that are actually detrimental to our health and well-being that cause the reward system to kick into high gear—cocaine, alcohol, gambling, and yes, even chocolate cake, salty potato chips, and chronic overeating. There are four primary neurotransmitters that play important roles in your brain’s reward system. Neurotransmitters act as the brain’s chemical messengers, relaying information within the brain. The strength or weakness of each of these neurotransmitters plays an important role in your ability to control your cravings. Brain Chemicals Involved with Cravings Dopamine is a feel-good chemical. Whenever we do something enjoyable, it’s like pressing a button in the brain to release a little bit of dopamine to make us feel pleasure. If we push these pleasure buttons too often or too hard, we reduce dopamine’s effectiveness. Eventually, it takes more and more excitement and stimulation to feel anything at all. Cocaine, methamphetamines, alcohol, nicotine, sugar, and high-fat, high-calorie foods all cause an increase in dopamine that makes these substances highly desirable. Serotonin is thought of as the happy, anti-worry, flexibility chemical. Many of the current antidepressants work on this neurotransmitter. When serotonin levels are low, people tend to be worried, rigid, inflexible, oppositional and argumentative, and suffer with anxiety, depression, obsessive thinking, or compulsive behaviors. Serotonin is raised in the brain by its amino acid precursors, l-tryptophan or 5HTP. Simple carbohydrates increase l-tryptophan in the brain, which is why some people can get hooked on cookies, bread, potatoes, and sugar as a way to boost their mood. GABA, or gamma-aminobutyric acid, is an inhibitory neurotransmitter that calms or helps to relax the brain. If you have suffered an emotional trauma or you are under a lot of stress, GABA may be depleted and your emotional or limbic brain may become excessively active, making you feel anxious, uptight, or sad. This can make you eat in an attempt to calm your limbic brain. Endorphins are the brain’s own natural pleasure and pain-killing chemicals. They are the body’s own natural morphine or heroin-like substances. These substances are heavily involved in addiction, cravings, and the loss of control. So if you’ve been told that cravings are “all in your head,” in a sense, it’s true! If you feel like your cravings are running your life, be sure to check out this article with tips on how to deal with your cravings. Additionally, you may consider trying BrainMD Health’s very own Craving Control, which contains six clinically studied ingredients that complement each other to help manage cravings in the brain, support healthy blood sugar levels and promote a positive mood.
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6 Ingredients to a Healthy, Balanced Brain
Do you struggle to stay focused? Are you easily irritated? Do you struggle with your mood? Are you just feeling a bit “off”? If you answered yes to any of these questions, then it is possible that your brain chemistry needs a tune up. To be your best self, you must have a brain that works at its best. The brain is the supercomputer that runs your life. When your brain works right, you tend to be effective, thoughtful, creative and energetic. But when your brain function is out of balance, you may have problems with mood, stress, work performance, impulsivity, anger, inflexibility, memory, and your relationships. It is estimated that your brain has one hundred billion cells, with each one connected to other cells by up to ten thousand individual connections. This would mean that you have more connections in your brain than there are stars in the universe! These cells communicate through electrical and chemical signals. Neurotransmitters are the chemical messengers responsible for transmitting information between brain cells. Chemicals such as serotonin‚ dopamine‚ and GABA play key roles in healthy brain functioning‚ which is so essential to healthy behaviors and decision making. Since your brain and life are inseparably linked, when your neurotransmitters are out of balance, you may experience difficulties in school, at work, at home, in relationships, or within yourself. The great news is that the brain is adaptable and able to change how it functions. BrainMD Health’s NeuroLink is exclusively formulated to support balanced brain chemistry... naturally. Watch this short video featuring Dr. Amen and BrainMD Health’s Chief Science Officer, Dr. Parris Kidd, to learn more about the ways in which this supplement promotes concentration, focus, positive mood, emotional balance, and a tranquil body and mind. Additionally, you will hear about Dr. Amen’s very personal reason for creating NeuroLink and the entire BrainMD Health line of supplements. Here’s what you get with NeuroLink: Vitamin B6 (as Pyridoxal-5-Phosphate) - a water-soluble vitamin essential in the production and function of various neurotransmitters. It is also essential for early brain development. Vitamin B6 is also needed by at least 100 enzymes that help the body utilize amino acids, fatty acids, and carbohydrates. L-Tyrosine - an amino acid required for the production of the neurotransmitters dopamine, epinephrine, and norepinephrine. The adrenal glands work together with the brain to manage stress, and also use tyrosine to make these same three transmitters. Your brain needs tyrosine to promote mental clarity during times of stress. GABA (Gamma-Aminobutyric Acid) - an amino acid that regulates the excitability of nerve circuits in the brain, and is considered the brain’s main “calming” neurotransmitter. GABA tightly regulates the activity of synapses but also remains important for the growth of new nerve cells. Low levels of GABA are associated with brain hyper-excitability, untypical behavior, cognitive difficulties, and mood challenges. L-Glutamine - an amino acid important in the synthesis of glutamate, an excitatory neurotransmitter, and the calming transmitter GABA. Glutamate is a near-universal neurotransmitter, present in 80 percent of the brain’s nerve cells. It is an important regulator of learning and memory processes and is involved in healthy mood management. L-Taurine - an amino acid that fulfills important regulatory roles in the brain, the eyes, and the other organs. It helps stabilize our nerve cell electrical activity, and protects against calcium overload that can kill brain cells. Taurine is also essential for healthy mitochondria, the tiny energy generators of all our cells, and promotes optimal performance of the GABA and glutamate transmitter systems. 5-HTP (5-Hydroxytryptophan) - a modified amino acid that, in the brain, is easily converted into serotonin. 5-HTP helps maintain mental and emotional well-being, reduce occasional feelings of anxiety, support behavioral self-control, promote calm and relaxation, and facilitate going to sleep. It’s also a powerful brain antioxidant. When your brain transmitters are balanced you can think more clearly, feel happier, and experience greater well-being. Let BrainMD Health’s Neurolink support and promote balance in YOUR brain! Better brain chemistry = Better quality of life
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Supercharge Your Memory
Can’t find your phone? Don’t remember what’s on your grocery list? Forget the name of your personal trainer? You're not alone. Everyone forgets things occasionally. However, if it is happening more than every once in awhile, it is time to pay attention. Memory problems need to be taken seriously at any age! Losing your memory or developing brain fog in your 40s, 50s, 60s, 70s, or even 80s is NOT normal. Just because it happens to so many people doesn’t mean that it’s optimal or healthy. Did you know there is no such thing as a "bad memory"? Rather, there is a trained memory and an untrained memory. With a simple plan you can dramatically improve your brain’s ability to think and remember. Here are some immediate tips to implement in your life. Use mnemonics. These triggers to aid memory are a great way to boost your brain while developing a system to remember things. When memorizing a list, associate it with the craziest picture you can think of to help your brain recall it later. No one sees the image you are holding in the privacy of your mind, so be creative and have fun with it. To remember names, repeat the name, use it once or twice in natural conversation, visualize the name as a picture (perhaps on the person’s forehead) and use their name when saying good-bye. Exercise your brain. Cognitive skills tend to dip after we graduate from college or retire from work. Don’t stop challenging your brain on a daily basis! The world is endlessly fascinating for those who never stop learning, and it helps your brain thrive. No matter what your age, mental exercise has a global, positive effect on the brain. Take note. Note-taking increases comprehension and retention. When you read, take notes in the margin of a book. If it is a textbook that you cannot mark in, or a library book, keep a notepad handy as you read. Jot down notes on the strips of paper then tuck them in the pages where you found the quote or point you liked. Find your style. Everyone has a preferred learning style. Do you learn best by reading, hearing, talking, writing or doing? Or some combination? Try to learn something new via your best learning style. If you are an auditory learner, listen to a book on tape. If you a kinesthetic learner, take a class where you’ll have hands-on experiences. Get still. Meditation has been shown to boost activity in the prefrontal cortex and sharpen your mind. Just a few meditative minutes a day can make a dramatic difference in your mental abilities. Choose smart supplements. BrainMD Health’s Brain and Memory Power Boost is formulated with seven brain boosters which help promote brain energy, support important neurons, and defend against free radical damage to the brain. Together they help power up mental sharpness and cognition so you can think fast on your feet again. Stay childlike. Did you know that preschoolers ask between 300 and 400 questions a day? Not only should we never stop asking questions, but we should be actively curious. Ask yourself, “What if?” or “I wonder?” and then seek out the answers. Get a good night’s sleep. The brain has a special waste management system to help eliminate toxins that build up during the day, including the plaques thought to be responsible for Alzheimer’s disease. During the day, your brain is so busy managing your life that this cleaning system is pretty much turned off. Without healthy sleep, the cleaning crew does not have enough time to do their job and trash builds up, causing brain fog and memory problems. Balance your stress. Whenever you’re exposed to a flood of stress hormones, it not only disrupts your sleep, but it can damage your immune system and actually shrink the memory centers in your brain. Drink. Water that is. Being dehydrated by just 2% impairs performance in tasks that require attention, immediate memory skills, and physical performance. It is also associated with brain atrophy (shrinkage), poor concentration, memory difficulties, diminished school performance, and increased sensitivity to pain. Cut the sweets. Refined sugar is devoid of minerals needed for enzymes and can cause mineral deficiencies. It interferes with the actions of calcium and magnesium, increases inflammation, and erratic brain cell firing, and has been implicated in aggression. In brain imaging studies it increases “slow brain waves,” and a study at UCLA showed that sugar alters learning and memory—not for the better. Quit multitasking. Can't find your keys? It's probably because you weren't paying attention when you put them down. When you're juggling too many things, you're bound to forget. As it turns out, the brain doesn't actually multitask. Instead, it switches focus from one thing to another, which is why it is difficult to read a book and hold a conversation at the same time. Multitasking will slow you down, so make it a point to concentrate on the task at hand. Jog your memory. Literally. Physical activity increases blood flow to your whole body—including your brain—and helps keep your memory sharp. Exercise delivers extra oxygen to the brain and also appears to stimulate the growth of new cells and blood vessels in the brain. Even though getting older isn’t optional, having a brain that looks and feels old is!
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EPA and DHA Are Essential to Your Brain Health
Most people know that omega-3 fatty acids are good for us because of their benefits to heart and joint health. But did you know? Omega-3 fatty acids are crucial for brain health—and here’s why. What is EPA and DHA? Omega-3 fatty acids are comprised of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Every living cell in the body needs these essential fatty acids. They are required for rebuilding and producing new cells. While both EPA and DHA are components of cellular membranes throughout the body, they each have specific functions in our health. EPA plays a critical role in supporting the healthy regulation of cellular inflammation, while DHA is the most abundant omega-3 found in the brain and is important for maintaining nerve cell structure and function. This makes EPA and DHA the essential building blocks for healthy cell membranes. These cell membranes provide critical support for the brain connectivity that supports: Healthy memory Healthy cognition Emotional well-being Additionally, DHA and EPA promote healthy blood flow, which is essential to optimal brain function and memory retention. Think of omega-3 fatty acids as high quality motor oil for the finely-tuned engine that is your brain. Watch this short video featuring Dr. Amen and BrainMD Health’s Chief Science Officer, Dr. Parris Kidd, to learn more about how a daily intake of omega-3s with high levels of EPA and DHA is essential to brain health. The EPA and DHA Ratio to Omega-6 The optimal ratio between omega-6 and omega-3 fatty acids is 2 to 1, and not higher than 3 to 1. Most people get far too little omega-3s in their diet. In fact, research consistently indicates that the majority of Americans have just slightly more than half the amount of EPA and DHA in their tissues than they need for optimum brain and body health. This is partly due to a high dietary intake of unhealthy fats combined with an inadequate intake of EPA and DHA. BrainMD Health’s very own Omega-3 Power makes it super easy to get the right amount of brain healthy omega-3s. Each serving provides 1,440 mg of DHA and EPA from ultra-purified, high-quality fish oil. Omega-3 Power’s high potency helps to ensure having healthy tissue levels of DHA and EPA within weeks to a few months of taking it. Omega-3 Power is sourced from anchovies, sardines, and mackerel. These fish roam mostly in the mid-level of the ocean and have relatively short-lived lifespans. Because of this, they tend to accumulate fewer toxins. In addition, the fish oil in Omega-3 Power is put through the most thorough purification processes available. It includes screening for more than 250 potentially toxic chemicals, and at the same time, eliminates the “burpy” effects of crude fish oils. The result is the highest quality omega-3 supplement available on the market today. "Omega-3 fatty acids play such an important role in brain and body health that I suggest most people take them every day, regardless of their brain type or age. Taking Omega-3 Power is insurance that your body gets the nutrients it needs to be at its best." -Daniel G. Amen M.D.
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6 Ingredients to Increase Your Focus
Is it hard for you to sit still? Do you have trouble concentrating? Are you finding it difficult to focus when you need to? If so, you are not alone! Disturbing new research reports that humans lose their concentration after about 8 seconds, while the simple goldfish loses its focus after about 9 seconds. It seems like evolution may be going in the wrong direction. In 2000, the average human attention span was estimated at 12 seconds, which is not great; but losing a third of our attention span in 15 years is alarming! This rapid rise of attention problems is due to many factors, including low-fat, low-fiber, high-glycemic diets, increased use of electronics, decreased exercise, and diminished sleep. While supplements can’t take the place of important health-supporting habits such as eating right, exercising, and sleeping, BrainMD Health’s Attention Support can help mind the gap. Watch this short video where Dr. Amen and BrainMD Health’s Chief Science Officer, Dr. Parris Kidd tell you all about Attention Support and how its winning combination of clinically researched ingredients can help our distractible brains stay on track! “I’ve seen the attention of my patients go down over the last 30 years with the constant distractions we all face from the Internet and multiple gadgets. I designed Attention Support to give children and adults something natural that would actually help support their attention in multiple ways.” – Daniel G. Amen, MD Here’s what you get with Attention Support: PhosphatidylSerine – a natural building block for cell membranes that supports healthy cognitive function Pycnogenol® – a powerful antioxidant that promotes delivery of blood to the brain demonstrated to help with attention through over 100 clinical trials Choline – vitamin-like nutrient that supports the brain’s production of acetylcholine, a key neurotransmitter for mental focus Zinc – an essential mineral clinically proven to benefit attention in kids Magnesium – the most bioavailable form of this critical mineral that helps assure a calm, even mood and good mental focus Vitamin B6 – involved in the metabolism of all of the neurotransmitters that have to do with attention In order to be successful in today’s world, you need to be able to focus and pay attention. Support your maximum potential through multiple mechanisms with BrainMD Health’s Attention Support.
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8 Ways to Boost Your Probiotic Health with These Foods
“Bacteria in your food” typically gets a pretty bad rap since most of the time we’re thinking about the bad ones, like E. coli, listeria, or salmonella. The bacteria in probiotic foods, however, are actually good for you – these are the “good bugs” that you want in your gut. You probably realize how critical it is to include probiotics in your healthy life plan. But, you are likely not getting enough in your diet. So where do you find them? Add some of these healthy foods to your diet to get a probiotic boost! 8 Probiotic-Rich Foods to Add to Your Diet 1. Kimchi Spicy and sour, this traditional Korean side dish is mixture of fermented vegetables and seasonings. Since it is primarily made of cabbage, brine, radish and spices such as ginger and chili pepper, kimchi is a great low-calorie source of fiber as well as providing beneficial bacteria. Try adding this unique ingredient to sandwiches, stir-fries or soup, but be sure to add it last to avoid cooking off the good bacteria. 2. Fresh Sauerkraut Found in the refrigerated section of the supermarket, fresh sauerkraut is shredded cabbage that has been fermented, which fosters the growth of probiotics. Be sure to choose the unpasteurized kind, because pasteurization (used to treat most supermarket sauerkraut) kills active, good bacteria. 3. Sour Pickles Salty pickle spears also deliver a punch of probiotics. However, when looking to pickles for probiotics, choose naturally fermented kinds, where vinegar wasn't used in the pickling process. A sea salt and water solution feeds the growth of good bacteria. A good rule of thumb: if they’re sold out on the shelf at room temperature, they definitely do not contain healthy bacteria. Look for a container labeled “live and active cultures” and sold in the refrigerator section. 4. Miso This traditional Japanese seasoning is made by fermenting cooked soybeans with barley or rice, salt, and koji (a starter culture) to form a red, white, or dark colored paste. To get the maximum benefit from the live cultures, buy unpasteurized miso paste in the refrigerated section of your grocery store and add to soups or stews just before removing from heat. Miso can also be used in place of salt in your favorite recipes, as well as in dips, marinades, and salad dressings. 5. Tempeh Another probiotic rich food made from fermented soybeans, tempeh is a white, firm block that is frequently used as a protein-packed meat substitute for vegans and vegetarians. You can marinate and cook it, or try it crumbled over salads. Its flavor is often described as nutty, smoky, and similar to a mushroom. 6. Kombucha This 2000-year old beverage is a slightly sweet and effervescent liquid that results when sweet black tea is fermented with a colony of bacteria called a “SCOBY” (a Symbiotic Colony Of Bacteria and Yeast). Find it in the refrigerated section of your grocery store or pick up your own home-brew kombucha kit. 7. Kefir A milky beverage originating in Turkey and Russia, kefir is an outstanding source of probiotics – containing anywhere from 10 to 34 different strains. It is made by fermenting goat, cow, or sheep’s milk with kefir “grains”– a combination of yeast and bacteria. For those who are sensitive to dairy or lactose intolerant, coconut kefir, a non-dairy version, is also delicious and equally beneficial. 8. Yogurt Last but definitely not least is the popular and well-known fermented milk product made from cow’s milk, goat’s milk, sheep milk, soy milk, coconut milk, or even nut milk. Not all yogurts are the same, so stay away from those filled with sugars and syrups. Be sure to choose those containing “live and active cultures”. Food is by far the best way to build up healthy gut microbes, but if you're not consuming lots of kimchi and kefir on a regular basis, consider taking a probiotic supplement like BrainMD Health’s very own ProBrainBiotics.
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Boost Your Brain Power
Did you know the fountain of youth is between your ears? It is your brain that makes the decisions that keep you healthy, happy and on track to live a long time. Likewise, it is your brain that makes the bad decisions that ruin your health and send you off to the undertaker early. If you want to live a long, happy life, the first place to start is by having a better brain! Through the imaging work done over the past 26 years at Amen Clinics with tens of thousands of patients from around the world, it is very clear that you have a choice: You can either accelerate the aging process and make your brain look and feel older than your chronological age, or you can decelerate it and have a brain that looks and feels much younger than your age. Even though getting older is not optional, having a brain that looks and feels old is! The brain is the most complicated organ in the universe and thus the most vulnerable to damage and aging. It is estimated that your brain has one hundred billion neurons (brain cells), with each one having by up to ten thousand individual connections to other cells. This means that you have more connections in your brain than there are stars in the universe! As you can probably imagine, all of these cells and connections need a tremendous amount of energy in order to function. So even though your brain is only about 2 percent of your body’s weight (about three pounds), it uses 20 to 30 percent of the calories you consume, 20 percent of your body’s blood flow, and 20% of the oxygen you breathe – and even more than that when your brain is on “overdrive”! BrainMD Health’s Brain and Memory Power Boost is exclusively formulated to promote healthy brain metabolism and optimal functioning of its staggering amount of cells. Watch this short video featuring Dr. Amen and BrainMD Health’s Chief Science Officer, Dr. Parris Kidd, to learn more about the ways in which this supplement supports memory, learning, attention, mood, and behavior. Brain and Memory Power Boost is formulated with seven brain boosters, which help promote brain energy, support important neurons, and defend against free radical damage to the brain. Together they help power up mental sharpness and cognition so you can think fast on your feet again. Brain and Memory Power Boost contains: PhosphatidylSerine – a natural building block for cell membranes that supports healthy cognitive function Acetyl-L-Carnitine – an amino acid which helps protect against mental fatigue and can enhance mood N-AcetylCysteine – an amino acid that supports healthy cognition and mood and enhancing coping Alpha-Lipoic Acid – a potent antioxidant that protects against cell damage Ginkgo Biloba Extract – helps ensure reliable and sufficient blood flow to the brain Vinpocetine – works with ginkgo to support healthy brain blood flow Huperzine A - improves the actions of the acetylcholine neurotransmitter system, which plays a central role in memory and behavior If you are looking for a brain-boosting formula that will provide you with an all-star lineup of potent ingredients to support your brain’s energy, connectivity, and overall performance, look no further than Brain and Memory Power Boost. “This is one of the best brain-health supplements available, offering support for a wide range of cognitive functions including focus, memory and mental clarity.” – Daniel G. Amen, MD
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Celebrate "Fit" - Not "Fat" Tuesday
Getting ready to celebrate Fat Tuesday, so named for the tradition of gorging on special rich foods before the fasting season of Lent? This year, turn it into Fit Tuesday! Did you know that physical exercise is perhaps the single most important thing you can do to keep your brain and body healthy over time? Physical exercise not only boosts blood flow and other positive nutrients to the brain – it actually stimulates “neurogenesis,” the ability of the brain to generate new brain cells. Exercise can do so much for your body that it’s kind of mind-boggling that anyone would choose not to exercise. Our bodies are designed for movement! Research has shown that the benefits of mild to moderate exercise include: Improved cognitive abilities Improved mood Improved cardiovascular function Lower levels of cortisol, the stress hormone Higher levels of endorphins and other feel-good neurochemicals Better oxygenation in your body’s cells, leading to increased energy and improved cellular health Improved blood pressure Higher rate of metabolism Better sleep So what are you waiting for? Just get started! It is really important to find activities that you enjoy - biking, swimming, walking, hiking, aerobic classes, Cross-Fit, tennis, or dancing. Try something new! If you have not been exercising regularly, begin slowly. Even if you commit to just walking to the end of the block and back every day, it's a start. Then set a goal to increase the frequency and intensity of the physical exercise every week until you are exercising four to five times per week for at least 30 minutes. For those short on time, interval training is recommended by the American College of Cardiology to be as effective as sustained aerobic exercise. Thirty minutes of cardio 5 days per week is equivalent to twenty minutes of interval training 3 days per week. Interval training is basically 90 seconds of warm-up followed by a series of "bursts" of exercise - 30 seconds of going almost as fast as you can and then 90 seconds at a moderate pace. Repeat this 8 times with a 90-120 second cool down at the end. Interval training can be done with any form of exercise such as running, treadmill, elliptical, StairMaster, swimming, biking, and walking. Check with your doctor before beginning any exercise program.
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How Supplements Can Help You Live Healthier
Many physicians say that if you eat a balanced diet you do not need to take supplements. However, consider this quote written by Dr. Mark Hyman in his book The UltraMind Solution: Fix Your Broken Brain by Healing Your Body First: “If people eat wild, fresh, organic, local, non–genetically modified food grown in virgin mineral- and nutrient-rich soils that has not been transported across vast distances and stored for months before being eaten . . . and work and live outside, breathe only fresh unpolluted air, drink only pure, clean water, sleep nine hours a night, move their bodies every day, and are free from chronic stressors and exposure to environmental toxins, then it is possible that they might not need supplements. Because we live in a fast-paced society where we pick up food on the fly, skip meals, eat sugar-laden treats, buy processed foods, and eat foods that have been chemically treated, we all could use a little help from a multiple vitamin/mineral supplement.” Natural supplements have both advantages and disadvantages. Some of the primary advantages are: Supplements are often effective when targeted properly Typically, they have dramatically fewer side effects than most prescription medications They are usually significantly less expensive than prescription medications Plus, you never have to tell an insurance company that you’ve taken them. As awful as it sounds, taking prescription medications can affect your insurability! Many people have been denied or made to pay higher rates for life, long-term, and disability insurance because they have taken certain medications. If there are natural alternatives, they are definitely worth considering. Yet, natural supplements also have their own set of potential issues. For instance, many people are also unaware that natural supplements can have side effects and need to be thoughtfully used. Just because something is natural does not mean it is innocuous. Both arsenic and cyanide are natural, but that doesn’t mean they are good for you. Another concern about natural supplements is there can be issues with quality control, and because of this, it’s important to find brands you can trust. One more short-coming can be that many people get their advice about supplements from clerks at health food stores who may not have the best information. And keep in mind that supplements are NOT a cure-all. They can’t replace important health-supporting habits such as a healthy diet, exercise, sleep, and stress management. Remember, they are called "supplements" because they support, but don’t replace, healthy choices. Supplements CAN pick up where food and good health habits leave off, giving our bodies some of the extra firepower they need. Even when weighing the possible pitfalls, the benefits of natural supplements make them really worth considering, especially with high-quality products based on scientific research such as those from the experts at BrainMD Health. Of course, it’s important to discuss supplements with your healthcare professional. If he or she doesn’t know much about them (which is common), talk to a naturopath or integrative medicine physician.
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8 Natural Immune System Boosters
The cold and flu season is here. Do you want to fight off that illness that’s spreading around your child’s school or the office? Boosting your immune system is a great way to start. These 8 natural immune system boosters are easy to incorporate and will help you stay healthy and active this winter season! 1. Eat Right While no single food will magically fend off the flu, certain nutrients can help protect your body from billions of bacteria, viruses, and other germs. Some nutrients and foods that researchers have found to enhance the immune system include: Garlic Omega-3 fatty acids, found in nuts, salmon, tuna, mackerel, and flaxseed oil Zinc-rich foods, like oysters, crab, lean meats and poultry, and chickpeas Selenium-rich foods, such as broccoli, sardines, tuna, brazil nuts, and barley Vitamin C-rich foods, like strawberries, papaya, brussel sprouts, kale, and citrus fruits Vitamin E-rich foods, including almonds, peanuts, hazelnuts, and sunflower seeds 2. Eat More Mushrooms The only possible exception to #1 above is mushrooms. Whatever variety you choose – enoki, shiitake, maitake, reishi, or oyster – Japanese mushrooms are a great immunity booster. They contain beta-glucans (complex carbohydrates) that enhance immune activity against infections, as well as ergothioneine, a powerful antioxidant that does not get destroyed during the cooking process. 3. Exercise Regularly Getting 30 minutes of daily physical activity can strengthen many defenses of the immune system. Exercise gets antibodies and white blood cells moving through the body faster, so they may detect illnesses sooner. Additionally, an increase in circulation may also trigger the release of hormones that “warn” immune cells of intruding pathogens. 4. Manage Your Stress When you are chronically stressed, your body churns out hormones (like cortisol and adrenaline) which, according to the National Institutes of Health, tax your immune system and can raise your risk of the common cold and other viruses. Take time out of your day to do a relaxing activity you enjoy. In fact, research shows that stress-reducing activities, such as meditation, produce positive changes in the immune system. 5. Drink Water Water helps to cleanse the body and remove toxins, including germs. By keeping body systems— especially the respiratory system—well-hydrated, you can enhance your cold-fighting potential. 6. Get Enough Sleep Sufficient, deep sleep stimulates the immune system, while sleep deprivation has the opposite effect. In fact, according to a sleep study published in 2001 in the journal Seminars in Clinical Neuropsychiatry, significant detrimental effects on immune functioning can be seen after just a few days of total sleep deprivation or even several days of partial sleep deprivation. The average adult should be getting at least 7 to 8 hours of sleep per night. 7. Boost Your Vitamin D Vitamin D plays a number of roles in promoting normal immune function. Unfortunately, nearly one-third of the U.S. population is vitamin D deficient. Very few foods contain much vitamin D, so your best bet is to take a supplement containing Vitamin D. BrainMD Health’s own NeuroVite Plus combines more than 50 nutrients, including Vitamin D, and plant extracts in their most active forms to give you whole body-mind nutrition in a way that drugstore multivitamins cannot do. 8. Make More Love Science shows that intimate, sexual relationships have immune system perks. According to gynecologist Dr. Dudley Chapman, orgasms boost infection-fighting cells up to 20%. A study done at Wilkes University in Pennsylvania found that students who had regular sexual activity had a third higher levels of immunoglobulin A (IgA), an antibody that boosts the immune system and can help fight colds and flu.
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What Do Your Brain And Butter Have In Common?
Did you know that the human brain – the thing that runs your life – is as soft as jello? And that it's encased in a skull with many sharp, bony ridges? Your brain is easily damaged and it is critical to protect it at all costs! Watch this short video where Dr. Amen demonstrates just how soft and vulnerable your brain really is. If you would like to assess the health of your brain, take our new, free, online Brain Health Assessment based on 35 years of Dr. Amen’s clinical experience and research. It will give you insights and help personalize targeted recommendations to your specific concerns.
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5 Quick Tips to Improve Your Focus and Energy
According to an article in the Harvard Business review, Beware of the Busy Manager, 1 our unhealthy lifestyles are diminishing our capacity at work. Only 10% of managers are high in both focus and energy, two of the main ingredients for success. The authors found that 20% were disengaged, 30% were high in procrastination, and 40% were easily distracted. This means that 90% of managers, and likely the rest of us, lack both focus and/or energy. You don’t have to be a statistic. There are many things you can do today to have better focus and energy. IMPROVE YOUR FOCUS If you want to improve your focus, it all starts by knowing your motivation. If you don’t know where you want to go and why you want to go there, how will you ever get there? Here is a great exercise to keep you focused on your goals: 1. The One-Page Miracle Clear, focused, written goals are essential to achieving what you want in your life. The One-Page Miracle is a powerful exercise that can make a dramatic difference in your life. Do NOT try to do this exercise in your head – you MUST write it down. The act of writing it down creates a greater connection between your thinking self and your doing self—and makes it appear more real than if you simply think it in your head. Here are the simple steps: On a piece of paper, write down the specific goals for each area of your life, including your health (physical, emotional, and spiritual), relationships, work/school, and finances. Post it where you’ll see it every day, such as on your refrigerator, bathroom mirror or desk at work. Focusing on what’s important to you on a daily basis will make it easier to behave in a way that makes it happen. Ask yourself, “Is my behavior today getting me what I want?” INCREASE YOUR ENERGY 2. Nourish Yourself If you want to look your best, feel amazing, perform optimally at work or in school, and have great relationships in life, eating right is one of the most effective strategies. You’ll have more energy, be in a better mood, and be mentally sharper, which is a recipe for success in every area of your life. 3. Get Restful Sleep Good sleep is essential for optimal brain and body health. It is involved in rejuvenating all the cells in your body, gives brain cells a chance to repair themselves, and activates neuronal connections that might deteriorate from inactivity. You need to sleep well if you want to have consistent, good energy. 4. Exercise One of the most important things you can do during the day to increase your energy, stay healthy and optimize your brain is to exercise. Finding ways to bring small bits of fitness into your day will help you feel energized, relieve stress, improve your mood, and keep your brain vibrant and young! 5. A Natural Boost When you are desperate to increase your energy levels, you may be tempted to try unhealthy methods. Energy boosters to avoid include diet pills, sugary caffeinated energy drinks, too much coffee, caffeinated sodas, and smoking. All of these are harmful to the health of your brain and body. Instead, whenever you need a safe, swift pick-me-up, you can count on BrainMD Health’s very own Brain Boost on the Go to provide the natural, caffeine-free energizers that will leave you feeling sharp and focused. References: 1Bruch H, and Ghoshal S: Beware of the busy manager. Harvard Business Review, February 2002
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