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Here Are 3 of the Top Foods to Avoid When You’re Stressed
Why is it that when we get stressed we begin to crave exactly the opposite of what is good for us? For many of us that struggle with stress, as soon as we begin to feel those worries creeping up on us, we would do anything to alleviate it. However, when we're stressed, we often aren't thinking very straight, and might make poor food choices that end up hurting us instead of brain-healthy ones that help us reach our goals. Consider the typical comfort foods: things like gooey mac & cheese, creamy potatoes, and decadent ice cream. These foods are what your brain craves most when it’s stressed, and because you feel so anxious you want to do whatever you can to feel better and figure, “Why not? I deserve it; I just want to feel better…” But, if you listen to your stressed-out brain, you may end up feeling worse. These foods, because they are high in carbs send your blood sugar on a roller coaster, are what your stressed-out brain craves. They even increase your cortisol (the stress hormone) levels. This only makes it more difficult to calm your anxious thoughts and can cause you to feel stressed and groggy. Additionally, foods that contain sugar, gluten, and casein from dairy can trigger the pleasure center in your brain. 3 Food Groups to Avoid When You're Feeling Stressed 1. Wheat-Based Products – (bread, tortillas, etc.). They're truly addictive and are difficult for people to wean themselves from – when carbohydrates are processed in your body they're immediately broken down to sugar. Gluten also damages your intestinal lining, which can affect the production absorption of serotonin in your body. 2. Corn – Eating corn or corn-based products will only make you more anxious,¹ as it is high in carbs which will increase your blood sugar, and starch, which can leave you feeling drowsy and lethargic. 3. Sugary Processed Treats – This one is tough. You think maybe if I go get a snack from the vending machine, I’ll feel better and have more energy. You go for the Kit-Kat...you deserve a break, after all. However, not long after your chocolate break, you start feeling jittery and feelings of anxiousness return. Then comes the crash; you become lethargic and are unable to focus. To avoid this unhealthy blood sugar roller coaster, opt for healthier options that will help you feel fuller longer. In addition to avoiding these food groups during times of stress, it’s important to support your body. Stress can drain your energy and important nutrients, help your body replenish those nutrients by putting good in. Everyday Stress Relief Everyday Stress Relief combines five carefully selected ingredients to help you stay calm without feeling drowsy and to support your body’s natural reaction to the stress that is, unfortunately, unavoidable.* Everyday Stress Relief Ingredients Rebuild your inner strength with the help of herbs and nutrients that have been clinically shown to help buffer against occasional stress.* Holy Basil Extract is an adaptogen (an herb that helps the body adapt to stress²) that has long been revered in India and supports a calm mood.* Relora®, a proprietary adaptogenic blend of magnolia and phellodendron, reduces the stress hormone cortisol and improves mood.* Taurine, an amino acid, is required by the adrenal glands – crucial for coping with stress.* Magnesium is a mineral with multiple brain benefits, including greater calm, enhanced mood, improved focus, and better sleep.* L-Theanine is an amino acid clinically shown to promote alpha wave production in the brain.* It provides stress relief quickly, in as little as 45 minutes.* Everyday Stress Relief Benefits Here are some of the top benefits of our stress-reducing supplement Everyday Stress Relief: Calm without the drowsiness* A more positive mood* Sharper mental focus* Healthy adrenal hormone and cortisol levels* Renewed energy levels* Keeping up with a busy schedule can leave you feeling stressed out and exhausted, like you’ve hit the wall. A premier stress-reducing supplement, Everyday Stress Relief harnesses the power of five natural ingredients to soothe your frazzled nerves.* Try Everyday Stress Relief 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 Everyday Stress Relief and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Smith, M. (2024, January 29). How a corn-based diet led to mental illness. Psychology Today. https://www.psychologytoday.com/us/blog/a-short-history-of-mental-health/202401/how-a-corn-based-diet-led-to-mental-illness 2. Lopresti, A. L., Smith, S. J., Metse, A. P., & Drummond, P. D. (2022). A randomized, double-blind, placebo-controlled trial investigating the effects of an Ocimum tenuiflorum (Holy Basil) extract (Holixer™) on stress, mood, and sleep in adults experiencing stress. Frontiers in Nutrition, 9, 965130. https://doi.org/10.3389/fnut.2022.965130
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Top 10 Ways to Help a Friend with Depressive Thoughts
In 2019, before the COVID pandemic hit, the Centers for Disease Control and Prevention estimated roughly 18.5 percent of American adults experienced frequent depressive thoughts.¹ A recent survey showed that 23.5 percent of U.S. adult women and 21 percent of adult men self-reported having depressive thoughts. That means most of us know someone – perhaps a friend, colleague, neighbor, or family member – who’s suffering from this brain health issue. It’s useful then for us all to learn how to help someone with low mood. Spotting Low Mood Any of the following signs could indicate depression: Feelings of sadness, tearfulness, emptiness, or hopelessness Anger outbursts, irritability, or frustration Loss of interest or pleasure in most or all normal activities Too little or too much sleep Fatigue and lack of energy Changes in appetite and weight Anxiousness, agitation, or restlessness Slowed thinking, speaking, or body movements Feelings of worthlessness or guilt, fixating on past failures, self-blame Trouble thinking, concentrating, making decisions, and remembering things Frequent or recurrent mention of death or suicidal thoughts Unexplained physical problems, pain It can be alarming to recognize the signs in someone you care about. Follow these tips from mental health professionals about how to help someone who’s feeling low before you take action. 10 Ways to Help A Friend with Depressive Thoughts 1. Communicate Communicate with your friend about their feelings. Be kind, honest, and understanding. Let them know you care about them. Share your concerns and what you’ve observed and ask them about what they’re feeling and how you can be useful. Stay calm. Try to listen without reacting. Earn their confidence by setting judgment aside. Don’t scold them or blame them and be careful not to dismiss their pain. Having low mood might not be their fault. 2. Don’t Try to Fix It Resist the impulse to get into “fix it” mode with your friend or loved one. It isn’t your job to fix them and trying to often makes things worse. Their depressive thoughts may be linked to psychological or physiological issues. It may require a medical evaluation by a qualified professional. However, don’t underestimate your power to make a positive impact by providing loving support as your friend walks through a difficult challenge. 3. Don’t Take It Personally People with low mood can be difficult to be around. They’re often angry, apathetic, and withdrawn. Know that these are indications of their painful state of mind and body. Understanding this can keep you from feeling hurt, angry, or defensive. 4. Listen Giving the gift of your presence and listening with empathy can help your friend more than you know. Find the part in you that identifies with how they’re feeling. It isn’t easy. But this is what promotes real connection and makes someone feel heard. You can even reflect back what you heard to your friend and ask if you understood them correctly. “Tell me more,” is a great way to encourage your friend to open up about their struggles. 5. Get Informed Having low mood can be complicated. Brain health, stress, early losses and trauma, temperament, medical problems, and genetics can all factor into having consistent negative thoughts. Educate yourself. There are numerous books available and many excellent online resources. 6. Be Positive and Hopeful People with low mood usually have a hopeless outlook on life and feel helpless to do anything about it. They also have a lot of negative self-talk. Always be positive in your interactions with your friend. Let them know you believe in their ability to get better. A great way to help a friend is to remind them of their positive qualities and how much they mean to you and others. 7. Encourage Seeing a Medical Professional Low mood is treatable. If your friend hasn’t already consulted a medical professional, encourage them to do so. An accurate diagnosis from a medical professional and a personalized treatment plan can put them on the path to recovery. Of course, if you think your friend is in immediate danger of harming him/herself or others, call 911 or take your friend to the nearest emergency department. 8. Offer Assistance Often, people with low mood have difficulty with some of the basics of day-to-day living. They need support. Determine what you might be able to do and suggest a task you can take on for them. For example, they may need help going to the grocery store, cleaning their home, or paying bills. Hygiene can be difficult for them to maintain as well. Encourage them to shower, to eat something healthy, or to get outside for some fresh air. 9. Stay Connected People with low mood tend to isolate themselves from the rest of the world.² Stay connected. Find activities you can do with your friend and see them regularly. Meet them for a walk, watch a movie or TV show, or cook/bake something with them. Suggest doing an activity or hobby that they previously enjoyed. But if it’s too much, respect their limits. 10. Take Care of Yourself It’s important to step back and take care of yourself. Make sure you have healthy boundaries. Practice good self-care with brain-healthy habits such as exercising, eating right, meditating, getting good sleep, and challenging negative thoughts. Your healthy routine is one of the best things you can do to help your friend! Final Thought Be patient. It may take a while for him/her to feel bright and hopeful again. If you care enough to read this, you’re likely a very supportive friend! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Villarroel, M. A., & Terlizzi, E. P. (2020). Symptoms of depression among adults: United States, 2019 (NCHS Data Brief No. 379). National Center for Health Statistics. https://www.cdc.gov/nchs/products/databriefs/db379.htm 2. Luo, M. (2022). Social isolation, loneliness, and depressive symptoms: A twelve-year population study of temporal dynamics. Journal of Gerontology: Series B, Psychological Sciences and Social Sciences, 78(2), 280–290. https://doi.org/10.1093/geronb/gbac174
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Did You Know That Stress Affects Men and Women Differently?
Did you know that women report being more stressed out than men? According to the American Psychological Association’s Stress in America survey, on a scale of 1 to 10, women rated their stress levels at an average of 5.1, compared to an average rating of 4.6 among men. Researchers are only beginning to understand how stress affects women differently than men. Here’s what we know about stress and women, as well as an easy and effective way to help keep stress in check. About Stress It’s important to acknowledge that some stress in life is good (the kind that allows us to achieve, take on challenges, and strive to meet goals). However, prolonged stress can be destructive to health. Severe stress happens when our healthy “fight or flight” stress response stays activated. Designed to protect us from danger, the stress response comes into play when we detect a threat, whether real or perceived. Our pulse quickens, muscles tense, and stress hormones put us on alert so that we can react quickly to either fight off the threat or flee to safety. After the threat has passed, our body returns to normal functioning. However, when we perceive “threats” all day, as we often do in modern life, the stress response remains active. Over time, it can lead to many health problems. It’s no wonder that 60-80 percent of primary care doctor visits are related to stress!¹ Women and Stress Interestingly, there are differences that women experience related to the stress response. When it’s activated, both genders release a number of the same hormones, however, research shows that women also release oxytocin in greater amounts than men. While it’s not fully understood, experts believe that this might be one reason women are reportedly more sensitive to stress. Additionally, there’s stress inherent in the roles women play in today’s world, which often includes family obligations, caregiving for children and/or elderly parents (statistically more likely to be a woman), and work-related responsibilities. In particular, midlife women are more stress-ridden than men and women of any other age.² Common Stress Symptoms While there are many stress symptoms that both sexes experience (headaches, sleeplessness, irritability, addictive behavior, low mood, etc.), experts have noted certain symptoms that are more pronounced in women, especially in women who are overly stressed. These include: Women were almost twice as likely as men to have symptoms of low mood than men and were more likely to have anxious feelings or related mental health issues. Tension headaches are common in women. Long-term stress can lead to bowel health issues, which are twice as common in women as in men. Stress increases the amount of the hormone cortisol in your body, which can trigger overeating and weight gain. The link between stress and weight gain is greater for women than for men. Women with higher levels of stress are more likely to have problems getting pregnant than women with lower levels of stress. Women who experience extreme stress may have more severe premenstrual syndrome (PMS) symptoms or irregular periods. Women under chronic stress may take longer to get aroused and may have less sex drive than women with lower levels of stress. Women, particularly under work stress, have shown greater incidence of cardiovascular problems. Having high levels of cortisol has been linked to brain shrinkage and memory issues in healthy, middle-aged adults – with more pronounced effects in women than men. The surveys and studies underscore an even greater need for women to find calm and reduce stress to lead healthy lives. Benefits of Stress Support Supplements Getting proper sleep, eating well, exercising regularly, meditating, and cultivating satisfying relationships are all brain-healthy ways to soothe your stress. Yet, when women are busy and stressed, many of those healthy lifestyle habits fall by the wayside. Stress support supplements offer a great way to combat the effects of stress. We’re proud to offer… Everyday Stress Relief Everyday Stress Relief is designed to help replenish nutrients that can be depleted by stress.* It includes herbal extracts clinically proven to have calming and anti-stress effects, which can dial down anxious feelings without making you sleepy, and help reduce apprehension, tension, worry, and fatigue.* The formula’s Holy Basil, an herb revered both in Europe and the East, helps to improve adaptation to occasional anxiety and other problems related to stress, while Relora®, a unique mix of two herbs, helps enhance the healthy management of cortisol and ease tension, irritability, and confusion.* Other ingredients include magnesium, which is a well-known calming mineral that promotes a balanced and mentally focused demeanor, as well as a phytochemical derived from green tea, l-theanine, to help reduce tension.* Finally, the amino acid taurine is added to support the adrenal gland function, which is crucial for coping with stress.* Don’t Stress Be careful not to get stressed about reducing your stress! Instead, let this information inspire you to prioritize your life and keep stress in check. Taking a stress support supplement offers a simple and easy way to get started.* At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Nerurkar, A., Bitton, A., Davis, R. B., Phillips, R. S., & Yeh, G. (2013). When physicians counsel about stress: Results of a national study. JAMA Internal Medicine, 173(1), 76–77. https://doi.org/10.1001/2013.jamainternmed.480 2. Sievert, L. L., Jaff, N., & Woods, N. F. (2018). Stress and midlife women’s health. Women's Midlife Health, 4(1), 4. https://doi.org/10.1186/s40695-018-0034-1
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What Are Some of the Best Money-saving Tips?
With prices increasing for nearly everything, many people are looking for ways to cut costs. Perhaps you’ve already taken some steps to reduce your expenses, such as buying in bulk or getting rid of cable. Or maybe you need some help with generating cost-saving ideas. Either way, here are just a few of the many money-saving tips you can try… Money-saving Tips to Help You Cut Costs! Know Your Spending Limit Financial worries are one of the biggest causes of stress in life.¹ Falling behind on payments, or incurring added debt, can exacerbate the stress you’re already feeling. Make a realistic budget based on how much you spend each month on food, gas, rent, bills, healthcare, etc. Determine how much you can spend and how much you should save. If finances are a “hot potato” issue in your relationship, consider consulting with a financial advisor. Pack Your Lunch Though going out for lunch may be far more appealing than brown bagging it, there may be significant cost savings to choosing the latter over the former. Also, packing healthy items in a sack lunch is likely to contain fewer calories, especially if the lunch crowd at your work likes to frequent fast food restaurants. A great way to enliven your lunches is to replace the standard sandwich and chips with a mixed greens salad topped with broccoli sprouts, goji berries, pumpkin seeds, and chicken breast, or a wild salmon salad with purple cabbage, jicama, and red bell pepper slices. Also, using meal prep techniques is a great way to eat healthy while saving time and money. Take a Staycation Rather than shelling out hundreds (or even thousands) of dollars on airline tickets, hotel reservations and tourist-trap excursions or entertainment, consider taking a staycation. This may involve taking a day trip to a nearby destination, or simply getting outside for a walk on the beach or a local hike if the weather is nice. If you’re looking for a stress-free option, just take a picnic lunch to a public park. You might be surprised at how many activities you can find that cost little to nothing…like enjoying a beautiful sunset. The saying is often true: “the best things in life are free.” Quit Smoking Cigarettes are among the most toxic substances known to humans. According to the American Lung Association, as cigarettes burn, they create about 7,000 chemicals,² many of which are poisonous. If you’ve become dependent on cigarettes to manage mood or stress, your health, as well as your hard-earned cash, is literally going up in smoke. If you smoke more than a pack a day, you’re likely spending thousands of dollars a year on cigarettes. Though breaking the habit can be extremely difficult, quitting smoking can be one of the best long-term investments in your physical and financial health. Weather-proof Your Home If you live in an area where the weather is harsh during the winter months, insulating, weather stripping, and caulking your house are all great ways to keep the cold air out and the warm air in. Sealing gaps around doors and windows can make your home feel warmer and may help you save on energy bills. Another good idea is to go from room to room in your house and evaluate what you can do to increase heat and reduce costs. Consider investing in heavy drapes and curtains to keep the warmth in. Set your thermostat to 68°F while you’re awake, and between 60-65°F when you go to sleep at night; if needed, use extra blankets or battery powered space heaters to stay warm. Get Your Kids Involved Teaching your kids how to save money can have life-long benefits. Plus, saving money can be a lot of fun, especially when you do it together as a family. Some examples: Make homemade holiday or birthday cards Inspect your pantry and fridge before shopping for groceries Enlist the help of your kids in cutting out coupons Collect coins in a jar for a family outing Teach your kids how to price compare online Adopt the envelope system to teach your kids how to save and invest Set savings goals and incentives (like a matching offer) for saving money These are just a few money-saving tips that include the entire family. Don't forget to ask you kids for ideas...they may come up with simple and fun ways to save. Discounts on Entertainment Entertainment and dining can be expensive, but there are ways to mitigate these costs. Whether you’re purchasing movie or concert tickets or visiting a zoo or amusement park, always check to see if they offer discounts for seniors, students, and military members, if any of those apply to you. Mark your calendar with free days at museums and national parks so you don’t forget them. Also, keep an eye out for deals on Groupon or purchase an Entertainment coupon membership online to save money on local entertainment and restaurants. Save On Supplements In a society where eating fast or processed food, consuming massive amounts of sugar, skimping on sleep, drinking too much caffeine and/or alcohol and not enough water, and consistently passing up on exercise has become the norm, supplements aren’t just a good idea, they’re critical to supporting and optimizing your health.³ Unfortunately, supplements can be expensive, especially those that contain quality ingredients. So, how can you get quality supplements at an affordable cost? Of all the money-saving tips listed above, we've saved the best for last... 2 Ways to Save on BrainMD Supplements Free Trials We understand it can be tricky to decide which supplement is right for you without trying it first. That’s why we offer Free Trials for 7 of our ultra-pure, high-quality supplements. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Brain & Body Power Daily packets containing multivitamins, omega-3 softgels, and a natural memory booster Brain & Memory Power Boost An advanced memory formula that boosts mental connectivity, sharpness, and sustained focus Focus & Energy Heighten mental clarity with clean, crash-free energy Happy Saffron Plus The happiness superherb with curcumin and zinc Neuro-C Vitamin C Liquid liposomal vitamin C for advanced brain and immune defense Put Me To Sleep Naturally Bite-sized support for optimal sleep Serotonin Mood Support Promotes positive mood and emotional balance [/wc_box] How It Works Step 1 – Select your FREE trial (just pay shipping) and get signed up today! Step 2 – Your free trial will arrive at your door with everything you need to begin boosting your brain health. Step 3 – After 14 days, you’ll automatically be enrolled in our VIP supplement subscription. You can adjust or cancel your subscription at any time – no questions asked. For more details regarding this offer or to begin your Free Trial today, click here. Subscription Delivery Service BrainMD offers a “set it and forget it” option so you never have to run out of your favorite supplements. Our subscription delivery service is available for most BrainMD supplements. How It Works First, select the supplement/s that you want delivered to your door each month. Then, pick the subscription option that works best for you: 1 bottle every month (15% savings) 3 bottles every 3 months (20% savings) 6 bottles every 6 months (25% savings) You may adjust, pause, or cancel your subscription at any time and for any reason. For more details regarding the subscription delivery service or to sign up today, click here. Start Saving Today One of the hardest parts of saving money is taking the first step. Hopefully these money-saving tips will help you get started with your short- and long-term savings goals. If you’ve had success with these, or other, saving strategies, feel free to share your insights in the comment section. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Ryu, S., & Fan, L. (2022). The relationship between financial worries and psychological distress among U.S. adults. Journal of Family and Economic Issues, 44(1), 16–33.https://doi.org/10.1007/s10834-022-09820-9 2. American Lung Association. (n.d.). What's in a cigarette? American Lung Association. https://www.lung.org/quit-smoking/smoking-facts/whats-in-a-cigarette 3. Rautiainen, S., Manson, J. E., Lichtenstein, A. H., & Sesso, H. D. (2016). Dietary supplements and disease prevention: A global overview. Nature Reviews Endocrinology, 12(7), 407–420. https://doi.org/10.1038/nrendo.2016.54
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Here Are 6 of the Best Ways to Sharpen Your Memory
Anyone who wants their brain to perform optimally should be supplementing their healthy diet with nutrient concentrates. Though food can help promote brain health, numerous surveys show there’s a gap between the foods you eat and the nutrition you need.¹ Just like the rest of the body, the brain needs to be nutritionally supported. It needs vitamins, essential minerals and other nutrients to function properly. Even adding just a few key brain nutrients – such as vitamin D, vitamin E, or magnesium – into your daily regimen can go a long way toward helping you stay focused and sharp. To have the healthiest life possible, follow these 6 steps to optimize your brain and sharpen your memory...the natural way. 6 Simple Ways to Sharpen Your Memory 1. Get Active Physical exercise is perhaps the single most important thing you can do to keep your brain healthy.² Exercise often increases levels of dopamine to produce a natural high, and can boost blood flow to deliver oxygen and other positive nutrients to the brain. Physical activity can also promote a messenger substance called BDNF (brain-derived neurotrophic factor), a type of growth factor that helps the brain put new nerve cells to work and can assist in self-regulating mood, attitude, and focus. To support your memory circuits, help maintain an even mood and sense of mind-body balance, establish a daily exercise routine that’s rigorous and enjoyable. 2. Just Relax Practicing yoga and getting massages can do more than just improve your physical function. Clinical studies indicate that both are beneficial for supporting mood and coping with stress. Massages can lower the stress hormone cortisol³ while increasing the neurotransmitters dopamine and serotonin. Yoga can increase brain GABA, reduce occasional feelings of anxiousness, and improve overall mood. 3. Proper Diet Proper nutrition is essential to peak brain function. Taking care of your brain is much easier when you eat the right foods and consume proper amounts of vitamins and other nutrients to support your heart, brain and muscles. Make sure to eat foods packed with the nutrients your body needs and can effectively digest and absorb. A healthy diet includes lean protein, berries and other fruits, vegetables, nuts, healthy monounsaturated fats like olive oil, and omega-3 sources such as cold-water fish. It’s recommended that you eat 9 servings of fruits and vegetables every day. 4. Healthy Pleasure Centers Deep inside your brain, your pleasure centers respond to several neurotransmitters, particularly dopamine. When dopamine is depleted, low motivation and mood are common. Increase your dopamine naturally by engaging in meaningful and beneficial activities on a regular basis. Do work that you enjoy and take time to have fun with your loved ones. It’s equally important to avoid wearing out your pleasure centers with substance abuse, gambling, video games, and compulsive eating or shopping. 5. Soothing Tunes It’s no surprise that listening to music can increase pleasurable feelings, boost energy, raise dopamine levels and help with focus and concentration. Remaining in a relaxed state of mind is easier to accomplish when you have a happy tune running through your head. Be sure to listen to brain enhancing music specifically composed to elevate mood, gratitude, motivation, and inspiration. 6. Fill the Nutrient Gap One of the best ways to sharpen your memory is to take high-potency dietary supplements that can help fill the gap created by a modern diet consisting of many unhealthy and processed foods. Without the full array of vitamins, essential minerals, and other nutrients, you may find it more difficult to engage in activities and manage daily routines. To prevent periods of low energy, mood, and memory issues, always remember to take your supplements. No need to carry around bottles or a weekly vitamin organizer, though – BrainMD offers ultra-pure, high-quality supplements in a convenient packet. We’ve developed two different supplement systems to fit your on-the-go lifestyle: Brain & Body Power Brain & Body Power is a superior supplement system that was designed for essential everyday performance.* It’s a powerful daily regimen of 3 essential supplements for brain, memory, and body health.* Plus, you’ll save up to $50 compared to buying them all individually! Each packet contains: NeuroVite Plus Multivitamin (2 capsules) This powerful combination of 50+ vitamins, minerals and plant extracts (all in their most active forms for optimal bioavailability) is foundational to any supplement regimen.* Omega-3 Power (1 capsule) Omega-3 Power is unique for its purity and potency.* Made from sustainably harvested fish, it provides a generous omega-3 allowance to give your brain maximum benefit.* Its natural EPA and DHA triglycerides are screened for 250 potential contaminants to ensure maximum purity.* Brain & Memory Power Boost (2 capsules) Our bestselling, brain-boosting formula provides potent, conditionally essential nutrients and standardized herbal ingredients to support the brain’s energy, connectivity, and memory performance.* Here’s what others are saying about Brain & Body Power: "I noticed a difference over a short period of time in my ability to recall information and mental clarity. I’m also overall in a better mood when taking these vitamins.” -Tim, verified buyer Brain & Body Power MAX Brain & Body Power MAX is recommended for those who are interested in a truly powerful dietary supplement system that gives added memory support.* Its packets provide clinically significant levels of vitamins, minerals, omega-3s, herbal extracts and other neuro-nutrients.* Each packet contains: NeuroVite Plus Multivitamin (2 capsules) Besides its generous allowances of vitamins, essential minerals and other nutrients, NeuroVite Plus is the only source of Dr. Daniel Amen’s proprietary Brain Boosting Blend.* Omega-3 Power (2 capsules) A healthy brain, heart and body requires plenty of omega-3s to operate at peak performance, and MAX gives you higher potency and purity with its double dose of Omega-3 Power.* A surefire way to raise your Omega-3 Index and brain power as well.* Brain & Memory Power Boost (3 capsules) MAX provides 150% of this brain-boosting formula with its all-star lineup of potent ingredients needed for the brain’s basic functions and for its energy, connectivity, and overall performance.* Here’s what others are saying about Brain & Body Power MAX: "Having all these vitamins in two daily packets allows me to travel with them so I never forget to take them.” -Terrie, verified buyer Sharpen Your Memory...Today! Give your brain and body the nutrients they need to function at their best. Try Brain & Body Power and Brain & Body Power MAX 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 & Body Power, Brain & Body Power MAX and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Beal, T., White, J. M., Arsenault, J. E., Okronipa, H., Hinnouho, G.-M., & Morris, S. S. (2021). Comprehensive Nutrient Gap Assessment (CONGA): A method for identifying the public health significance of nutrient gaps. Nutrition Reviews, 79(Suppl 1), 4–15. https://doi.org/10.1093/nutrit/nuaa140 2. Vecchio, L. M., Meng, Y., Xhima, K., Lipsman, N., Hamani, C., & Aubert, I. (2018). The neuroprotective effects of exercise: Maintaining a healthy brain throughout aging. Brain Plasticity, 4(1), 17–52. https://doi.org/10.3233/BPL-180069 3. Field, T., Deeds, O., Diego, M., Hernandez-Reif, M., Gauler, A., Sullivan, S., Wilson, D., & Nearing, G. (2009). Benefits of combining massage therapy with group interpersonal psychotherapy in prenatally depressed women. Journal of Bodywork and Movement Therapies, 13(4), 297–303. https://doi.org/10.1016/j.jbmt.2008.05.004
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7 of the Best Ways to Increase Dopamine, Focus & Energy
Do you feel like you don’t have enough energy to get through the day? Is it hard to finish things once you’ve started them? Do you find it hard to concentrate? Have you lost your zest for life? If you answered yes to any of these questions, you may need to increase dopamine levels. What is Dopamine? Dopamine is one of the most well-known neurotransmitters in the human brain. It is the main brain chemical messenger responsible for making us feel motivated. Dopamine delivers a sense of satisfaction in our mind after accomplishing a task. It also is released when playing sports, learning something new, finishing a task or project, or getting the big promotion at work. Often called the “motivation molecule,” dopamine provides the drive and focus we all need in order to be productive.¹ It is heavily involved with our attention span, focus, follow-through, and the ability to experience pleasure. However, if we are deficient in dopamine levels, it can potentially cause an imbalance in our life. A lack of dopamine is associated with the following consequences: Fatigue Apathy Lack of focus Forgetfulness Moodiness Difficulty concentrating Sleep issues Sugar cravings Lower motivation Dopamine-dominant people are usually focused go-getters. Unfortunately, many of the things that people do to boost their focus and energy end up backfiring. There are many unhealthy ways to seek out a "dopamine fix." For example, anything addicting like nicotine, caffeine, and sugar-laden, fat-filled treats are all very effective at increasing dopamine levels and can, in turn, be the root cause of addictive behavior in our life. However, these things that provide a quick boost end up disrupting the natural dopamine production process resulting in decreased dopamine production in the long-term. So, what are some safe, natural ways to boost your dopamine levels? Here are 7 of the best ways to increase dopamine naturally... 7 Ways to Naturally Increase Dopamine Levels 1. Eat Foods Rich in Tyrosine In order to make dopamine, your body needs tyrosine which can be found in almonds, bananas, avocados, eggs, beans, fish, and chicken. 2. Exercise Regularly In general, physical exercise is one of the best things you can do for your brain. It increases the production of new brain cells, slows down brain cell aging, can increase your levels of dopamine.² Exercise has also been associated with improved mood and overall a better outlook on life. 3. Learn to Meditate The overall health benefits of meditation have been demonstrated through hundreds of research studies. Many of those have shown that meditation increases dopamine leading to improved focus and concentration. Even if you're new to meditation, there are many helpful guided meditations for beginners to help you get started. Check out Dr. Amen's podcast on the positive benefits of meditation for our brains. 4. Get a Massage It has long been suggested that one way to keep dopamine levels high is to avoid stress, which is nearly impossible in this day and age. To counter the effects of stress, research has demonstrated that massage therapy³ increases dopamine levels by nearly 30% while decreasing cortisol (a stress hormone) levels. 5. Sleep To ensure that your brain increases dopamine naturally, you’ll want to make sure that you’re getting enough sleep. This includes setting aside time before bed away from the computer or TV screen. Sleep helps all the cells in the body repair and renew. It gives the brain a chance to wash away toxins that build up during the day and helps keep the nerve cell connections and pathways active and constantly self-renewing. Lack of sleep has been shown to reduce concentrations of neurotransmitters, including dopamine, and their receptors. 6. Listen to Music It is no surprise that listening to calming music can increase pleasurable feelings, improve mood, reduce stress, and help with focus and concentration. Research⁴ has demonstrated that much of this is achieved due to an increase in dopamine levels. 7. Supplements BrainMD’s Focus and Energy is a multiple mechanism formula containing three special adaptogens known to promote healthy dopamine levels.* Ashwagandha, rhodiola, and panax ginseng are combined with decaffeinated green tea and choline to promote improved focus and increased energy while enhancing endurance and stamina.* Focus & Energy is safe, natural, and non-habit forming.* It's the perfect way to naturally increase dopamine levels so you can feel energized, productive, and alert.* As a company firmly rooted in science, we use only clinically researched ingredients that create real results. Here are some of the benefits of taking Focus & Energy: A healthy, balanced response to everyday stress* Improved concentration, focus and productivity* Healthy, sustained energy levels* A more positive approach to life* Enjoy all-day alertness and productivity without the jitters or crash from caffeine. Try Focus & Energy 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 our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Asociación RUVID. (2013, January 10). Dopamine regulates the motivation to act, study shows. Science News from research organizations. https://www.ruvid.org/en/news/dopamine-regulates-the-motivation-to-act-study-shows 2. Sutoo, D., & Akiyama, K. (2003). Regulation of brain function by exercise. Neurobiology of Disease, 13(1), 1-14. https://doi.org/10.1016/s0969-9961(03)00030-5 3. Field, T., Hernandez-Reif, M., Diego, M., Schanberg, S., & Kuhn, C. (2005). Cortisol decreases and serotonin and dopamine increase following massage therapy. International Journal of Neuroscience, 115(10), 1397-1413. https://doi.org/10.1080/00207450590956459 4. Salimpoor, V. N., Benovoy, M., Larcher, K., Dagher, A., & Zatorre, R. J. (2011). Anatomically distinct dopamine release during anticipation and experience of peak emotion to music. Nature Neuroscience, 14(2), 257–262. https://doi.org/10.1038/nn.2726
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These Are 2 of the Best Clean Energy Supplements!
In our fast-paced world, many people have tried different ways to increase their energy. When energy levels become depleted, some try a quick fix to combat fatigue and boost their energy. Unhealthy Ways to Increase Energy Unfortunately, many of the things people do to boost their focus and energy end up backfiring. These include: Caffeine Caffeine consumption has increased over the past decades; people have gone from drinking 1-2 cups of coffee a day to double that…or even more. Though coffee has become the new comfort food, daily intakes of more than two cups can be overstimulating and potentially detrimental. While caffeine can lead to a temporary increase in alertness, excessive caffeine consumption from popular energy drinks may contain ingredients that constrict blood flow to your brain and many other organs. Dopamine Dopamine is a neurotransmitter that activates the pleasure centers of the brain. Aside from caffeine, there are many other unhealthy ways to get a dopamine fix. Anything potentially addicting, like nicotine, alcohol/drugs, or sugar-laden/fat-filled treats, can increase brain dopamine activity and cause compulsive behaviors. Energy Drinks These beverages contain large amounts of caffeine, sugar or artificial sweeteners, and other stimulants, all of which provide a temporary energy boost. Since they fail to fuel the body’s natural energy processes, the effects of these beverages are typically short-lived and may cause serious issues for the brain and body. If you struggle with low or inconsistent energy throughout the day, do you best to avoid these unhealthy sources of energy. Healthy Ways to Increase Energy Ever wonder what people who seem to have boundless energy do to stay energized every day? Here are some of the best daily habits you should adopt to increase your energy. Best Ways to Increase Energy…Naturally! [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Get Moving Though it may seem like an unlikely way to combat fatigue, research¹ validates that expending energy in a moderate workout actually can increase energy. Regular exercise can raise the levels of energy-promoting and mood-enhancing neurotransmitters – such as dopamine, norepinephrine, and serotonin – in the brain. In addition to its physical benefits, exercise increases blood flow² which helps deliver oxygen and other needed nutrients to the brain. It stimulates neurogenesis, the brain’s ability to generate new brain cells. Exercising also can aid the process of neuroplasticity, the brain’s way of adapting to challenges. Exercise can lead to an improved mood and a positive outlook on life. Even moderate exercise can help increase energy, so get moving. Quality Sleep Quality sleep helps your body restore many of the functions it needs during the day, including temperature regulation, a healthy immune system, balanced hormone levels, and a good appetite. These factors all play a role in how much energy you have. To ensure you have the energy you need, it’s essential to maintain these functions by getting quality sleep. Since sleep is essential to wellness, anything that disrupts your natural sleep pattern, like excessive caffeine, alcohol, or video game playing, can have adverse effects on your energy and ability to effectively perform tasks at work, school or home. It’s recommended that adults get 7 to 9 hours of sleep each night. Clean Energy Supplements At BrainMD, we believe that the best way to attain and maintain peak performance, both physically and mentally, is to live as naturally as possible. We recommend ultra-pure supplements to help fill nutrient gaps rather than resorting to potentially harmful means of producing energy (like those listed above). [/wc_box] If you’re looking to energize your brain and body without adding calories to your diet, consider taking clean energy supplements like… Focus & Energy Focus & Energy helps combat fatigue, increase focus naturally, and preserve productivity – without the jitters or energy crash that can come from drinking caffeinated beverages.* Here’s a closer look at the 5 potent ingredients in Focus & Energy: Green Tea Extract (Camellia Sinensis, leaf concentrate) is a staple in Asian cultures that supports healthy blood vessels and helps increase blood flow to the brain.* Sensoril® Ashwagandha is a well-known herb that’s been used for centuries in Ayurvedic medicine. It’s an adaptogen that supports the body’s healthy response to stress by promoting calm and overall mental focus.* Rhodiola Rosea Extract is one of the best studied and most potent adaptogens. Rhodiola is fast-acting and has been shown to fight fatigue, support a positive mood, and improve physical and mental performance.* Panax Ginseng Extract (or Asian ginseng) is a potent adaptogen. Ginseng contains naturally occurring ginsenosides, which may support focus, memory, and overall well-being.* Choline is a vitamin-like nutrient that helps brain cells in the production of acetylcholine, a key neurotransmitter for attention and learning.* Choline enhances focus, supports healthy memory, and promotes calm.* Focus & Energy can help provide you with the nutrients you need to power through your day.* What Customers Are Saying... "I didn’t believe it when I first heard that the Focus & Energy supplement could make it to where no coffee would be needed. I am now almost two months coffee free! I can’t believe it! Thank you for all you do!” – Christopher H. Peak Energy Amplify endurance, sharpen focus, and boost mental + physical performance with BrainMD’s Peak Energy.* This advanced, fast-acting formula helps sustain focus and provides long-lasting energy without a crash.* The two ingredients in Peak Energy both synergistically work together providing you with all day lasting energy and more focus.* Let's take a closer look at each ingredient in Peak Energy supplement: PeakATP® - A researched and patented form of Adenosine 5’Triphosphate (ATP) Disodium, PeakATP® is structurally identical to the body’s ATP, which is utilized by all the cells for energy.* ATP is important during physical activity, especially high-intensity workouts. PeakATP® provides a sustainable source of energy that directly fuels working muscles when they need it most.* Benefits of PeakATP®: Supports blood flow* Helps with muscle activation* Supports total strength* Lessen muscular fatigue* Increases post-exercise ATP levels* Mitigates cognitive issues* Promotes recovery* Enfinity® Paraxanthine - Paraxanthine is a metabolite of caffeine in the human body. Enfinity® Paraxanthine stimulates the central nervous system and contributes to many of the benefits that come from caffeine intake.* Despite the widespread consumption of caffeine, only an estimated 30% of people metabolize caffeine efficiently.* When it comes to energy, Enfinity® Paraxanthine produces more consistent results than caffeine without the undesirable side effects.* Benefits of Enfinity® Paraxanthine: Supports sustained attention* Helps with short-term memory* Mitigates mental fatigue* Bolsters cognitive function* Sharpens reasoning and response time* Boosts cognitive performance/function* Produces powerful thermogenic effects* What Customers Are Saying... "It worked instantly for me. I would recommend it to anyone!!” – Nadine H. All-Day Energy If you’re looking for a safe, effective, natural, and non-habit-forming way to support your focus while conserving your mental and physical energy, Focus & Energy and Peak Energy are both excellent choices.* These clean energy supplements feature a blend of time-tested adaptogenic herbs and brain-supporting ingredients.* And, unlike the energy rush you can get from your stimulant of choice (coffee, diet soda, caffeine pills), there’s no dramatic drop in mood and energy with these dietary supplements.* With Focus & Energy and Peak Energy, you can enjoy all-day alertness and productivity without the caffeine jitters.* Try them today! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about Focus & Energy or Peak 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. References: University of Georgia. (2006, November 8). Regular exercise plays a consistent and significant role in reducing fatigue. Science News. https://www.sciencedaily.com/releases/2006/11/061108191212.htm Mulser, L., & Moreau, D. (2023). Effect of acute cardiovascular exercise on cerebral blood flow: A systematic review. Brain Research, 1809, 148355. https://doi.org/10.1016/j.brainres.2023.148355
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Blood Work Basics: What You Need to Know to Improve Your Health
When was the last time you got your blood work done? In the past, some doctors recommended getting blood work done in conjunction with an annual physical. Depending on your genetics and current state of health, you may need to have a blood draw more frequently, especially if advised by your healthcare professional. Blood Work Basics Since you can’t change what you don’t measure, having important health indicators at optimal levels is critical to brain and body function. To help with emotional and physical well-being, be sure to periodically check your: Body mass index (BMI) – as your weight goes up, your brain function can go down Blood pressure (BP) – as your BP goes up, it can damage blood vessels and negatively affect the functioning of your brain Other key laboratory tests that can affect your brain and body – these should include CBC (complete blood count), general metabolic panel, and other specific test numbers. Let’s look at each of these blood work basics… Body Mass Index This measurement is the result of comparing weight to height. Optimal BMI is between 18.5 and 25 Overweight range falls between 25-30 Obese range falls between 30-39 Morbidly obese is 40 or more To determine your BMI, you can search online for a “BMI Calculator” and fill in your height and weight. Take this number seriously. Being overweight increases the risk for serious mood and memory issues, as well as problems with your heart and circulation, joints, and all your other organ systems. Blood Pressure Another of the blood work basics is blood pressure. Good blood pressure is critical for brain health. High blood pressure is associated with lower overall brain function, which can lead to bad decision-making and other mental difficulties. Low blood pressure means your brain and other organs may not be getting enough blood to function at their best. The American Heart Association and the American College of Cardiology have revised their guidelines, which now means anyone with a BP of 130/80 millimeters of mercury will be diagnosed with Stage 1 hypertension. Previously, a blood pressure of 140/90 was considered hypertension (the category of “prehypertension” no longer exists). This means more Americans than ever – half of all men¹ and 38% of women, or 103 million people versus 72 million before this change – are now considered to have hypertension. Here are the BP numbers you should know: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Optimal Systolic 90-120 Diastolic 60-80 Stage 1 Hypertension Systolic 130-139 Diastolic 80-89 Stage 2 Hypertension Systolic >/= 140 Diastolic >/= 90 Hypotension (low BP) Systolic < 90 Diastolic < 60 [/wc_box] Other Key Laboratory Tests In addition to the blood work basics detailed above, laboratory tests can provide important numbers. Ask your healthcare professional to order them, or you can order them yourself at websites like www.saveonlabs.com. If your numbers are less than ideal, be sure to work with your physician or other qualified healthcare practitioner to get them into optimal ranges. Here are just a few of the key lab tests, plus additional tests, that can provide insights into how well your body is functioning. Complete Blood Count (CBC) This blood test many physicians check first. It gives insight into the health of your bone marrow and other organs that produce your red and white blood cells. This test can reveal a great deal about your overall state of health. Low red cell count (anemia) can make you feel anxious and tired, and lead to memory problems. Enlarged red cells may mean you’re drinking too much alcohol. High white cell count may indicate infection. The proportions of the different white cell types can give useful information on the health of your immune system. General Metabolic Panel This panel checks the health of your liver and kidneys, as well as your fasting blood sugar and blood lipids – cholesterol and triglycerides – which, if high, can increase your risk for a heart attack. Why is high fasting blood sugar a problem? Over time, it can generate substances called glycates, which can cause circulatory (blood vessel) problems throughout your whole body, including your brain. Over time, these glycates can damage the vessel walls and make them vulnerable to breaking. Glycates from high blood sugar also can attack nerve cells. These include the electrically active vision-sensing cells of the retina at the back of the eye (retinal neuropathy), and nerve networks in the arms and legs (peripheral neuropathy). Long-term, the glycates from high blood sugar also can impair immunity² and slow the healing of wounds, cause premature wrinkling of the skin, and likely contribute to cognitive problems. Hemoglobin A1c, or HbA1c This test measures the blood levels of a glycate formed between sugar and hemoglobin. It’s especially valuable for diabetics because it’s a long-term measure of the average blood sugar levels for the prior two to three months, not just a short-term measure since these numbers are notoriously variable. Blood Lipids: Cholesterol and Triglycerides Abnormally high levels of cholesterol and/or triglycerides in the blood are important health measures, especially since they can cause atherosclerotic blood vessel disease that results in lowered blood delivery to the brain. LDL (low-density lipoprotein) cholesterol can be bad for the brain when levels are high. It’s important to know the particle size of your LDL cholesterol (ask your healthcare professional to order this test). Smaller LDL particles are more toxic than larger ones – they’re more able to penetrate the walls of blood vessels and cause or contribute to atherosclerotic plaque in the vessel wall. The type of cholesterol called HDL (high-density lipoprotein) can be protective for the circulatory system and for the brain. Regular exercise can raise HDL and lower LDL. Both these forms of cholesterol are essential to our health, but we need them to stay within normal ranges. C-reactive protein (CRP) This test is a useful measure of inflammatory activity in your body. Inflammation comes from the Latin word for “to set on fire.” Inflammation that continues long-term has been linked to many serious illnesses, including mood and other brain-related brain problems, heart and circulatory problems, liver problems, joint pain, and a variety of problems with other organs. CRP is a good indicator of long-term inflammation and can be elevated if you’ve had a cold or recent injury. Be sure to inform your practitioner if you were having these issues when you got the CRP test. Homocysteine (HC) This is a substance produced by our normal metabolic activity. In healthy people, it’s recycled as it’s generated and doesn’t reach high levels in the blood. High blood homocysteine is associated with atherosclerosis (hardening and narrowing of the arteries) and an increased risk for heart problems and, potentially, stroke. Recycling of HC requires the vitamins folate, B12, and sometimes also B6 and B2. High HC could indicate a deficiency of any of these vitamins. If you decide to take a folate supplement, always look for methylfolate – the body utilizes it much better than synthetic folic acid. It’s important to have good folate status because it’s required for producing and regulating DNA and other genetic material, for a variety of brain neurotransmitter systems, for the sleep hormone melatonin, for the myelin that electrically insulates nerve cells, and for numerous other essential functions. Many people have a genetic folate mutation that can be better managed using methylfolate. If you believe you may have a folate problem, ask for a red cell folate test, not a whole blood folate, because it’s far more accurate. Ferritin Saturation: Indicator of Iron Status Iron is an essential mineral for us, but it’s so highly reactive it must be kept packaged up, or buffered, by specialized proteins. Ferritin is the most common iron buffer, and the amount of iron per unit ferritin (“saturation”) is a sensitive measure of iron stores. High ferritin saturation levels are associated with inflammation³ and other problems. Low levels are associated with anemia, fatigue, and numerous other problems. Women often have lower iron stores than men, due to blood loss from menstruation, but are healthy if they have normal-range ferritin saturation. Some theorize that this is one of the reasons why women tend to live longer than men. If your ferritin saturation level is low, consider taking iron. Always be sure that you’re truly iron-deficient before you elect to take an iron supplement – if it escapes control it can be a major risk factor for cardiovascular problems. Anyone with high ferritin saturation should discuss with their physician whether to donate blood – this would help lower the ferritin saturation level. Omega-3 Index Though not respected as blood work basics by many in the medical field, omega-3 fatty acids EPA and DHA are essential for health – they’re practically vitamins. The Omega-3 Index is a measure of the proportion of EPA + DHA in the membranes of your red blood cells, and directly reflects their levels in the brain and other organs. The Omega-3 Index is a clinically validated biomarker of your overall health, and a low level suggests your brain health may be at risk. Your risk of cognitive decline may significantly rise when your Omega-3 Index is low. Aim for a level above 8 percent; 4 percent or lower suggests risk for cardiovascular, brain, and other health problems. You can purchase the test here. Vitamin D Vitamin D isn’t just a nutrient essential for health – it’s the basis for a hormone that regulates a wide range of important body functions. Low levels of vitamin D have been associated with low mood, cognitive problems, heart and circulatory issues, reduced immunity, and shorter lifespan. The best blood test to get measures the 25-hydroxyvitamin D level. If you decide to take a vitamin D supplement, make sure it’s vitamin D3, not D2. The D3 form is preferred by the body, and the D2 form may negatively interfere with the benefits of D3. Thyroid Panel The thyroid gland is a metabolic “gas pedal” for the body – it regulates our overall metabolic activity, including our body temperature. Abnormal thyroid hormone levels have many negative consequences for health. Having low thyroid levels, or hypothyroidism, is associated with weight gain and heart problems. Low thyroid symptoms also include fatigue, low mood, mental fog, dry skin, hair loss (especially the outer third of your eyebrows), feeling cold when others feel normal, and constipation. Overactive thyroid (hyperthyroidism, less common than hypothyroidism) is associated with tiredness, weight loss, feeling too hot and profusely sweating; muscle weakness, rapid heartbeat; eye irritation or discomfort; anxiousness, irritability, and menstrual irregularities. Here are a few thyroid panels your healthcare professional may order for you if they suspect you have issues with your thyroid: TSH (thyroid-stimulating hormone) Total T3 Free T4 Thyroid antibodies Unfortunately, there’s no single test result that will properly diagnose abnormal thyroid function. The key is to get your blood test results and consult with a physician who’s knowledgeable in this area, an endocrinologist if necessary. Know Your Important Numbers Keeping up with the blood work basics and other tests we’ve covered is critical to maintaining peak brain and body function. If any of these test results come back outside the healthy range, have them confirmed. Otherwise, your brain and other organs could be at risk for serious health problems. Work with your physician or other qualified, nutritionally-informed healthcare provider, to determine which of these panels (or others, such as a hormone panel, which may include testosterone, estrogen, and progesterone for men and women) you should get with your next blood draw. They can help you understand the results and how to get them into a healthy a range (if they aren’t already). Hopefully these blood work basics have given you a deeper knowledge of the various blood tests and why they're important for you to keep and eye on. Get in the habit of checking your important health numbers on an annual basis, or sooner, as recommended by your physician or healthcare provider. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Ostchega, Y., Fryar, C. D., Nwankwo, T., & Nguyen, D. T. (2020). Hypertension prevalence among adults aged 18 and over: United States, 2017–2018. NCHS Data Brief, (364), 1-8. National Center for Health Statistics. https://www.cdc.gov/nchs/data/databriefs/db364-H.pdf 2. Jafar, N., Edriss, H., & Nugent, K. (2016). The effect of short-term hyperglycemia on the innate immune system. American Journal of the Medical Sciences, 351(2), 201-211. https://doi.org/10.1016/j.amjms.2015.11.011 3. Cankurtaran, M., Yavuz, B. B., Halil, M., Ulger, Z., Haznedaroğlu, I. C., & Arıoğul, S. (2012). Increased ferritin levels could reflect ongoing aging-associated inflammation and may obscure underlying iron deficiency in the geriatric population. European Geriatric Medicine, 3(5), 277-280. https://doi.org/10.1016/j.eurger.2012.06.002
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Here's Why You Need to Take the Omega-3 Index Test
Your brain needs specific types of omega-3 fatty acids to function optimally. Though not technically classified as essential, these fatty acids are often considered essential for a reason – our bodies need them, and the only way to get enough of them is through foods or supplements. Adding appropriate amounts of healthy fats into your diet can have lasting benefits for your health. One of the best sources of healthy fats is omega-3 fatty acids. Omega-3 Basics Omega-3 fatty acids are vital for our nerve cells and other brain cells to make and maintain the trillions of connections that our brain uses for information processing. They’re also crucial for all our cells to make the energy they need to function. Sadly, today’s modern diet is typically low in omega-3-rich foods (which include fish, grass-fed meats, nuts, seeds, and dark leafy greens) and high in omega-6-rich foods with saturated fats and oils (corn, safflower, soybean, cottonseed, peanut). Let’s take a closer look at the two most important omega-3 fatty acids. EPA and DHA Only two fatty acids have been proven essential for humans: linoleic acid (LA), the parent fatty acid of the omega-6 series, and alpha-linolenic acid (ALA), the parent fatty acid of the omega-3 series. Omega-3’s health benefits primarily come from their long-chain fatty acids EPA and DHA. EPA fatty acids are less abundant in brain cells than DHA fatty acids but are known to be essential for healthy inflammatory responses as well as for the production of new nerve cells. DHA is the most prevalent fatty acid found in the brain. It’s also vital to the creation and maintenance of all the cells in both the brain and the retina (which functionally is an extension of the brain). Since the body is inefficient at converting plant ALA into EPA and DHA, we need to eat foods that contain these omega-3s performed, namely cold-water fish. Considering costs, convenience, and the dangers of contamination of fish with mercury and hundreds of other environmental pollutants, many authoritative organizations recommend taking reputable, concentrated fish oil supplements to ensure adequate daily intakes of EPA and DHA. Healthy Omega Levels Surveys indicate most people don’t get enough omega-3s in their diet.¹ Research consistently shows that most Americans aren’t getting the amounts of EPA and DHA in their tissues that they likely require for optimal brain and heart health. Some studies demonstrate that as many as 90% of adults have suboptimal levels. Omega-3 EPA and DHA, and certain omega-6 fatty acids, are important for our health, but the standard American diet (SAD) gives us too little of the former and too much of the latter. Appropriate ratios are key. Eating too many foods rich in omega-6 fatty acids may be a problem because they can cancel out the benefits of omega-3 fatty acids when the ratio of omega-6 to omega-3 is too high. One way to balance this ratio is to eat fewer foods that contain omega-6 fatty acids and more that contain omega-3 fatty acids. Another way to help balance the omega-6 to omega-3 ratio is to take a high-quality omega-3 supplement every day.* Omega-3s and Aging As the body ages, it seems to become less efficient at using omega-3 EPA and DHA. Whether you’re young, middle-aged, or moving on in years, it’s important to have your Omega-3 Index measured. Here’s Why You Should Take the Omega-3 Index Test Omega-3 Index Test Basics The Omega-3 Index test only requires a single drop of blood to measure the total amount of omega-3 fatty acids EPA and DHA in the membranes of your red blood cells. It also directly reflects the levels of these fatty acids in the brain and other organs. The test is a clinically validated biomarker of your overall health, and a low level suggests your brain health may be at risk. In fact, your Healthy Omega-3 Level The optimal ratio isn’t known, except that we need at least an Omega-3 Index of However, most Americans are running an index under 8 percent, with an average index of 5.1. It’s recommended to aim for a level above 8 percent; 4 percent or lower suggests risk for cardiovascular, brain, and other health problems. How to Get to 8 Percent Based on clinical research² that examined how intakes of EPA and DHA improved the Omega-3 Index, it’s recommended that most adults take 1,400 to 2,800 mg of EPA and DHA omega-3 fatty acids a day. Children should get at least 700 mg per 40 pounds of body weight. When purchasing an omega-3 supplement, be sure to carefully read the label to find the EPA and DHA content, not the total fish oil content. Many budget fish oil supplements supply only 300 mg, not 1000 mg of EPA and DHA as their recommended daily dose. Optimize Your Omegas Getting adequate amounts of omega-3 fatty acids EPA and DHA can help improve overall brain and body function and well-being.* To ensure you’re getting enough Omega 3s, it’s recommended that you take the Omega-3 Index test. You can purchase the test here. Remember, an index value greater than 8 percent suggests you have sufficient omega-3 status. It’s important for anyone looking to stay on top of their physical and mental game to incorporate omega-3 supplements into their healthcare regimen and maintain their Omega-3 Index between 8 and 12 percent.* At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Papanikolaou, Y., Brooks, J., Reider, C., & Fulgoni, V. L. III. (2014). U.S. adults are not meeting recommended levels for fish and omega-3 fatty acid intake: Results of an analysis using observational data from NHANES 2003–2008. Nutrition Journal, 13, 31. https://doi.org/10.1186/1475-2891-13-31 2. von Schacky, C. (2014). Omega-3 index and cardiovascular health. Nutrients, 6(2), 799–814. https://doi.org/10.3390/nu6020799
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Beginner's Guide to the Gluten-Free Diet + Best Foods to Choose and Lose
Eating gluten-free is not a fad. Unlike other food trends such as the paleo and keto diets, abstaining from gluten is a medical necessity for roughly 7% of Americans. Add to this the fact that gluten-related problems are on the rise, and it’s no wonder more individuals than ever are adopting a gluten-free diet. What Is Gluten? Gluten is a collective term referring to the natural proteins found mainly in wheat, rye, barley, and triticale. It’s what makes the texture of bread and baked goods so appealing. It acts as a binder too, making it great for gravies and sauces. Respected medical institutions say that gluten isn’t bad – for most people. However, it is bad for certain people who have a genetic predisposition to being gluten intolerant or sensitive. What Is Gluten Intolerance? Approximately 1% of Americans have celiac disease (CD),¹ which manifests as the most severe form of gluten intolerance. For these people, gluten-free eating is critical. CD is a hereditary autoimmune complication where the immune system sees gluten as an invader and attacks the tiny villi that line the intestinal wall, causing damage, inflammation, and malabsorption. Symptoms range from mild (fatigue, bloating, alternating constipation, and diarrhea) to severe (unintentional weight loss, malnutrition, intestinal damage). Left untreated, celiac disease may lead to non-intestinal symptoms including iron deficiency, fatigue, bone loss, spleen issues, reproductive problems, neurologic issues, skin rashes, and abnormal cell growth. What Is Gluten Sensitivity? Roughly 6% of Americans suffer from what’s called non-celiac gluten sensitivity.² Gluten sensitivity is attributed to those who have tested negative for celiac and wheat allergies, yet still have mild symptoms. After a 2015 research study³ found intestinal permeability in individuals exposed to gluten but with no known sensitivity to gluten, some medical professionals took it as validation that gluten, to varying degrees, causes problems for everyone. Although more clinical research is needed, anecdotal evidence appears to underscore this finding. It also may explain why so many surveyed Americans (63%) by the Consumer Reports National Research Center believe that a gluten-free diet could improve their health. Beginner's Guide to Gluten-Free If you want to know how to live gluten-free, here’s a basic overview of the gluten-containing food types you’ll need to drop. The Big Three The best starting point is to cut out the big three gluten-containing grains: wheat, barley, and rye. Yes, that means letting go of most bread, baked goods, and pasta. It also means being careful about sauces, gravies, spices, salad dressings, and more, as they tend to have wheat or wheat gluten added in. Barley is commonly found in malt (malted anything – barley flour, milk, syrup, flavoring, vinegar, etc.), food coloring, soups, beer, and Brewer’s yeast. Rye is in bread, beer, and cereals. Other Sources of Gluten Gluten is in triticale and sometimes oats, which are naturally gluten-free but can be cross-contaminated during processing. Gluten is found in all sorts of products including candy, croutons, French fries, imitation meat or seafood, seitan, hot dogs, and processed lunch meats, chips, and soups. Gluten-Free Foods Thankfully, there are more gluten-free options on market shelves today than ever before. A gluten-free label means that the product has fewer than 20 ppm of gluten, as per FDA standards. You can find gluten-free flours, baked goods, bread (usually refrigerated), and snack foods in most grocery stores. But remember, gluten-free, especially as it pertains to snack foods, doesn’t always mean healthy. Check for high sugar and fat content. There are plenty of grains and starches that are naturally gluten-free with delicious taste and texture including cassava, quinoa, sorghum, millet, buckwheat, gluten-free oats, nut flours, chia, and more. Savor fresh fruits and veggies, beans, seeds, legumes, lean unprocessed meats, fish and poultry, and selected dairy products. Gluten-Free Diet Benefits Gluten-sensitive people can experience relief when gluten is removed from their diet, but there are more benefits, too. When you avoid gluten, you avoid a host of processed foods such as fast food, baked goods, and cereals, which are typically high in calories, sugar, and unhealthy fats. As a result, people often lose weight and report feeling less fatigued as they shed pounds. Also, people who stop eating gluten-containing foods typically replace them with healthier foods such as fruits, vegetables, and healthy fats and proteins, all of which can help enhance well-being. Gluten-containing whole grains are naturally rich in iron, calcium, fiber, thiamin, riboflavin, niacin, and folate. Be sure you’re getting these nutrients in other foods or through supplementation! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: Daley, S. F., & Haseeb, M. (2025, February 4). Celiac disease. In StatPearls. StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK1727/ Igbinedion, S. O., Ansari, J., Vasikaran, A., Gavins, F. N., Jordan, P., Boktor, M., & Alexander, J. S. (2017). Non-celiac gluten sensitivity: All wheat attack is not celiac. World Journal of Gastroenterology, 23(40), 7201–7210. https://doi.org/10.3748/wjg.v23.i40.7201 Hollon, J., Puppa, E. L., Greenwald, B., Goldberg, E., Guerrerio, A., & Fasano, A. (2015). Effect of gliadin on permeability of intestinal biopsy explants from celiac disease patients and patients with non-celiac gluten sensitivity. Nutrients, 7(3), 1565–1576. https://doi.org/10.3390/nu7031565
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Is There a Link Between Stress and Digestion?
Have you ever had a public performance or speech to give and not been able to eat beforehand? Or have you experienced constant stomach upset during a stressful time? These are examples of how stress can impact your digestion. Indeed, the body’s nervous system and gut are closely linked. Intense stress may have a temporary impact on digestion. However, extreme stress can lead to more serious digestive health issues. Here’s what you need to know about stress and digestion, as well as ways to find calm to protect your gut. The Gut-Brain Connection Did you know your gut is lined with millions upon millions of neurons? It’s true – some experts report there’s more neurons in the gut than in the human spinal cord. These millions of nerve cells line your gut from your esophagus to your rectum – and comprise what’s called the enteric nervous system that regulates digestion. It’s sometimes called the “second brain.” The enteric nervous system is part of the greater autonomic nervous system, which controls involuntary life-sustaining functions such as breathing, your heartbeat, blood pressure, and body temperature. Your gut’s close connection to the brain is what makes it so sensitive to stress. Stress and Digestion When the body’s “fight or flight” stress response is activated by what your brain perceives to be a threat, it triggers a cascade of physiological changes controlled by the sympathetic nervous system. Your heart rate, blood pressure, and respiration increase – and your digestion slows. These changes allow your body to fight off the threat or flee. The body slows the processes that aren’t necessary for survival (such as digestion) and quickens the ones that are critical. Once the threat has passed, the parasympathetic nervous system is activated, and your body’s blood pressure returns to normal, heart rate comes down, breathing settles down – and digestion resumes. The parasympathetic nervous system is often referred to as the “rest and digest” response. It returns the body to homeostasis after a stressful event. The sympathetic and parasympathetic nervous systems are also part of the autonomic nervous system. However, in today’s world, there are numerous perceived threats in daily living, which can keep the body in a fight or flight stress response continually. This intense, persistent stress can wreak havoc on digestive health. Stress-Related Digestive Issues Temporary and milder bouts of stress can cause nausea, indigestion, diarrhea, and constipation. Research¹ has shown that prolonged, extreme stress can decrease blood flow to the gut and lead to cramping, inflammation, and an imbalance of gut bacteria. These, in turn, can exacerbate more serious gastrointestinal (GI) health problems. Intense stress can lead to acid reflux, inflammatory issues in the gut, and irritable gut health problems too. The American Psychological Association reports that stress in early life can alter the development of the nervous system as well as the body’s reaction to stress.² These changes can increase the risk for later gut health issues as well. What’s more, having these conditions may trigger feelings of anxiousness, causing a vicious circle of stress. Stress can create digestive distress in other insidious ways too. These include: Making the process of swallowing foods difficult or increasing the swallowing of air, which increases burping, gassiness, and bloating. Causing stomach pain – when stress makes pain, bloating, nausea, and other stomach distress may be felt more acutely. Severe stress can cause vomiting. Dramatically increasing or decreasing appetite. An increased appetite can promote unhealthy food choices, which can cause more stress. Affecting motility in the GI tract – either by speeding it up or slowing it down, which can cause either diarrhea or constipation – and in some cases may cause painful muscle spasms in the bowel. 5 of the Best Ways to Manage Stress and Support Healthy Digestion The good news is that there’s a lot you can do to keep stress levels in check to allow your body to “rest and digest.” Among the top recommendations are the following: Diaphragmatic Breathing – Shown to help calm feelings of anxiousness, practice taking deep breaths for a number of counts, holding it in between, and then breathing out to the same number of counts. Do it 10 times. Practice Regular Exercise – Aerobic exercise, when you get your heart rate up, is especially good for relieving stress. Yoga and Meditation – Yoga and meditation may help to reduce feelings of anxiousness. Practice one or both regularly to help you handle stressful life situations better. Psychotherapy – Psychotherapy (especially cognitive behavioral therapy) can help you better manage the stresses and challenges that can contribute to digestive distress. Hobbies – When you get lost in a hobby or activity you enjoy, it helps you to get into a flow state of relaxation, which can activate the parasympathetic nervous system and help you to relax. A Calming Note Sometimes doing nothing at all except for sipping a cup of herbal tea and staring out the window is all one needs for relaxation. Keep your thoughts calm, and your gut will follow. However, if you’re experiencing serious gut health problems, be sure to reach out to your medical doctor. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. American Psychological Association. (2024, October 21). Stress effects on the body. https://www.apa.org/topics/stress/body 2. Konturek, P. C., Brzozowski, T., & Konturek, S. J. (2011). Stress and the gut: Pathophysiology, clinical consequences, diagnostic approach, and treatment options. Journal of Physiology and Pharmacology, 62(6), 591–599. https://pubmed.ncbi.nlm.nih.gov/22314561/
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This Is One of the Best Natural Ways to Boost Your Memory
Do you often forget where you left your car keys? Do you struggle to remember words, faces, names or numbers? Maybe you’re finding it more and more difficult to keep up with conversations, or you’ve forgotten important appointments. If one or more of the above examples applies to you, a child, a parent or a grandparent, it’s time to take the high-grade vitamins and nutrients the brain needs to make and retrieve memories. Your future and the future of your loved ones depends on it. Memory-Supporting Nutrition In this fast-paced, high-stress society, many things can ruin your health and memory. Inherited genetic problems, stress and irregular sleep patterns, poor circulation linked to excessive body weight or poorly controlled blood pressure/blood sugar, and the Standard American Diet are all associated with increased vulnerability to premature memory loss. Regardless of a person’s age, memory problems are posing serious emotional and financial challenges in our world today. One of the best ways to prevent premature memory loss is with proper nutrition,¹ especially using nutraceutical ingredients that are specifically designed to keep your mind sharp and efficient. Numerous large population surveys have documented that foods aren’t providing enough of the nutrients the brain needs. Despite your best efforts to follow a healthy diet, many foods are so low in nutrients that you will always have a gap in nutrition. That’s where dietary supplements come in – they help fill the gaps in your diet with the nutrients you’re missing by eating foods alone. Your brain has the most energy-hungry cells in your body and needs nutrients that are proven to improve your memory. But where can you get the right balance of ultra-pure, clinical strength, and brain directed nutrients to support your memory? Bright Minds Memory Multivitamin Get a big dose of memory-boosting power from Bright Minds Memory Multivitamin.* This robust formula of 34 brain-vitalizing nutrients is a highly concentrated, memory-targeting daily supplement system.* The BrainMD team used rigorous clinical criteria to choose an array of potent ingredients that help enhance memory for names, faces, words, numbers, recent events, and treasured life experiences.* The potent mix of vitamins, minerals, conditionally essential nutrients, amino acids, and clinically researched plant nutrients in Bright Minds Memory Multivitamin can: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Enhance Blood Delivery – The better the brain’s circulation, the more oxygen and nutrients it can receive to support memory all through life.* Ginkgo biloba, resveratrol, lutein, zeaxanthin, coenzyme Q10 (CoQ), as well as magnesium and other minerals in this powder, promote healthy blood flow to the brain.* Increase Energy – The brain weighs just 2-3 pounds, yet uses at least 20 percent of all the body’s energy.*² PS (PhosphatidylSerine), acetylcarnitine, B vitamins, magnesium, chromium, alpha-lipoic acid, CoQ and other nutraceuticals in this formula provide the building blocks for the enzyme systems that energize our memory processes.* Promote Brain Connectivity – The brain’s trillions of nerve cell connections (synapses) rely on PS for their electrical activity.* Lutein and zeaxanthin support information processing in the brain.* Methylfolate, methyl-vitamin B12, choline, and other methyl support nutrients in the formula support nerve cell electrical conduction, synapse maintenance, and the brain’s production of the hormone melatonin for healthy sleep.* These methyl nutraceuticals also help protect the brain against DNA damage and the toxic effects of unhealthy homocysteine buildup.* Boost Your Defenses – Did you know that free radicals are a byproduct of the intense energy used in the brain?* The brain is poorly equipped with antioxidants to neutralize them before they can do damage.* This formula provides generous allowances of vitamins C and E, lutein, zeaxanthin, alpha-lipoic acid, zinc, selenium, manganese, and CoQ.* These powerful antioxidants help protect against toxins like alcohol, cigarette or marijuana smoke, air pollutants, recreational drugs, pharmaceuticals, lead and other water pollutants, molds, cosmetic ingredients, and the tens of thousands of modern toxins.* Support Neurotransmitters – Neurotransmitters are chemical messengers that travel across synapses in the brain and knit together the tens of billions of nerve cells.* Huperzine A, acetylcarnitine and choline promote the pathways that rely on acetylcholine, a key memory transmitter.* PS, vitamin D3, all the B vitamins, magnesium and other minerals support the production, release, and synapse actions of multiple neurotransmitter systems across the brain.* [/wc_box] Shake Up Your Smoothie Bright Minds Memory Multivitamin was scientifically formulated to promote memory, attention, mood, and other brain functions without the hassle of having to swallow handfuls of capsules or tablets each day.* Instead, we carefully selected the most powerful and clinically proven ingredients and blended them into two delicious flavors, orange mango and blueberry lemonade.* Simply add to water, juice, or your fruit smoothie and mix. Support your brain, your body – and most importantly, your memory – with Bright Minds Memory Multivitamin.* At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Bright Minds Memory Multivitamin and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. National Institute on Aging. (2018, February 23). Leafy greens linked with slower age-related cognitive decline. National Institute on Aging. https://www.nia.nih.gov/news/leafy-greens-linked-slower-age-related-cognitive-decline 2. Clark D. D. & Sokoloff, L. (1999) in Basic Neurochemistry: Molecular, Cellular and Medical Aspects, eds. Siegel, G. J., Agranoff, B. W., Albers, R. W., Fisher, S. K. & Uhler, M. D. (Lippincott, Philadelphia), pp. 637–670.
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