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What to Do When You Feel Stuck in Life
Do you feel stuck? You aren't alone. People of all stages of life may be dealing with challenges similar to yours. Singles: growing weary of the dating game? Married couples: exhausted from dealing with relationship issues? Parents: problems with your kids making you lose your mind? What about your career? Do you feel stuck there too? Or perhaps lack of work is causing heightened levels of stress and worry. And what about leisure activities? Do you fail to derive the same level of enjoyment from hobbies and activities that you used to? Do you feel like your workout routines have plateaued? These, and many other factors, can make you desperate for a change in your current circumstances. Being in a rut can make you more prone to negative thoughts – which can make you feel even more stuck. The good news is there are natural ways to help you mentally deal with your feelings of sameness or personal stagnation. Following these 6 helpful steps can help you revitalize your routines… 6 Ways to Keep Moving Forward with Your Life When You Feel Stuck Mental Hygiene While it's necessary to practice good physical hygiene, many fail to realize that it’s just as important to have good mental hygiene. Letting your fears run wild in your mind can leave you feeling stressed or worried, so be proactive at curbing negative thoughts. You can disinfect your thoughts by exterminating the ANTs (automatic negative thoughts) that steal your happiness. Anytime you feel sad, mad, nervous, or stressed, write down what you’re thinking and then challenge that ANT. When you stop believing every fearful thought you have, you can start to regain control of your life. Deep Breathing Whenever you feel trapped or overwhelmed, do a deep breathing exercise. Take a deep breath, hold it for two seconds, and then slowly exhale for about five seconds. Do this 10 times and you should start to feel relaxed. It sounds so simple, but breathing is essential to life. When you slow down and become more efficient with your breathing, you may find that your outlook has improved and that you feel less stressed¹ and worried. Easy Does It While physical activity has an overall positive effect on health and longevity,² it’s possible to overdo it. Those who don't prefer working out at the gym may choose to increase the frequency and intensity of their at-home workout routines to stay in shape. While this is a healthy impulse, too much exercise can have a negative effect on the body and brain. For instance, it’s possible to tear a muscle or cause joint pain. Those unaccustomed to high-intensity workouts also may experience increased stress from such vigorous exercise. A low-impact exercise, like walking, is ideal since getting outside for some fresh air and sunshine should help to counter the effects of boredom or cabin fever. Virtual Vacation Traveling to far-off places can introduce you to new experiences, customs, sights, and people. But what can you do if you don’t have the time, resources, or ability to travel to an exotic location? Take a virtual vacation! Select a country you’d like to visit and watch an online travelogue or documentary to learn more about its culture, cuisine, and points of interest. Or, establish a weekly education night where you virtually visit the dream destinations of everyone in your family. Learning as much as you can about a culture now will serve to enrich your experience when you eventually visit the country in the future. Stay Connected Social connections are incredibly important to your overall well-being. Focusing your time and energy on positive people can have a dramatic impact on your everyday life and longevity. Having quality connections also can help remind you that you’re not alone in the world. Even if you live a great distance from friends or family, visual communications are possible via applications like Skype or FaceTime. Also, a good old-fashioned phone call is still an excellent way to keep in touch with others, so consider reaching out to that old college buddy or long-lost relative. Ride the Waves Perhaps your energy levels have yo-yoed or your mood has resembled a roller coaster ride during recent months. Coping strategies might help you during this unprecedented season of life. One technique is to visualize yourself riding ocean waves. Realizing that you’ll encounter many ups and downs in the days and months ahead can help you anticipate potential problems and recover from them more quickly. These are just a few proven tips for dealing with isolation and worry. We hope they help you, and your friends and family, get out of a rut and back on track. 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: Perciavalle, V., Blandini, M., Fecarotta, P., Buscemi, A., Di Corrado, D., Bertolo, L., Fichera, F., & Coco, M. (2017). The role of deep breathing on stress: A randomized controlled trial. Neurological Sciences, 38(3), 451–458. https://doi.org/10.1007/s10072-016-2790-8 Warburton, D. E. R., Nicol, C. W., & Bredin, S. D. S. (2006). Health benefits of physical activity: The evidence. CMAJ, 174(6), 801–809. https://doi.org/10.1503/cmaj.051351
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What Are Some of the Best Ways to Manage Stress and Anxiousness?
Occasional stress and anxiousness are a normal part of life. But sometimes unexpected circumstances arise that prove to be anything but normal. During periods of uncertainty, it’s easy to give in to fear and worry. When people have too much stress in their life, they often turn to unhealthy ways of dealing with it to feel better. However, these choices can end up doing more harm than good in the long-term. So, what positive coping strategies can you adopt during seasons of stress? Let’s take a look at some practical “dos” and “don’ts” for how to respond to adverse or stressful situations. Dos & Don’ts of Managing Stress [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Don’t Increase Alcohol Intake While drinking to deal with stress is more common in men than in women, the truth is, it isn’t healthy for anyone. Research shows that alcohol use may compound the effects of stress.¹ The numerous scientific studies on alcohol indicate there is no minimum intake that is safe or beneficial to our health. Alcohol use can change the functioning of the brain’s stress response system and impair your ability to cope with stress. In the long run, excessive alcohol consumption may make your body more susceptible to the effects of stress. Alcohol is a toxin, and this is just one of the many ways alcohol use negatively affects the brain and body. Do Drink More Water Since your brain is mostly water, drinking plenty of water can help the brain and body in numerous ways, including: Helping prevent fatigue Sustaining attention and mental performance Helping to balance mood and emotions Maintaining short-term memory function Supporting healthy blood volume to deliver oxygen to the brain Helping prevent and relieve minor headaches Supporting brain mineral balance to promote coping with stress Don’t Binge-Watch TV While staying informed is important, too much news can produce feelings of anxiousness. Switching away from the news might not yield a more favorable result since the suspenseful, frightening, or violent scenarios often featured in fictional entertainment can raise stress levels without you even realizing it. If that wasn’t bad enough, research has shown that watching TV to escape stress can make you feel guilty because you aren’t being productive, which may make it that much harder for you to relax. Do Get Consistent Physical Activity Exercise is a great way to increase your feel-good neurotransmitters, such as serotonin and dopamine. It also can help raise your heart rate and lower stress hormones. Exercise equips you to better handle stress and possible crises in the future because it raises beta-endorphins, the brain’s natural form of morphine. As a bonus, exercise is a well-documented way to raise the brain growth factor called BDNF,² which promotes the brain’s capacity to make new nerve cells. Don’t Eat Unhealthy Foods When you’re stressed out, you may be tempted to use food as a coping mechanism. Craving foods loaded with sugar, salt, and simple carbohydrates can make you feel worse by causing your blood sugar to spike and then crash. As difficult as it may be at first, try reaching for healthy, whole foods when you’re emotionally overwhelmed. Do Eat Brain-Boosting Foods Making healthier choices in your diet can benefit your waistline, help lift your mood, and provide a long-lasting increase in energy and focus. Your brain requires foods that are high in vitamins, essential minerals, and other nutrients to help meet its huge energy requirements throughout the day. Consider adding these good mood foods to your grocery list. [/wc_box] Due to the poor nutritional quality of the standard American diet (SAD), many people aren’t receiving proper nutrition from the foods they eat. To help fill in the nutrition gap, it’s essential to get energy-enhancing, stress-reducing nutrients. 2 of the Best Ways to Reduce Your Stress and Anxiousness Everyday Stress Relief To stay healthy in today’s fast-paced world, you need to be resilient to stress. Everyday Stress Relief helps replenish your brain and body’s stores of magnesium, a mineral crucial for practically all our life processes and which can be depleted during times of increased stress.* This science-based supplement also includes herbal extracts clinically proven to have calming and anti-stress effects, helping to ease anxiousness without causing sleepiness.* This formula helps you cope with apprehension, tension, worry, and fatigue.* It includes: Magnesium – magnesium is a major mineral important for us to make energy and keep our brain connections (“synapses”) fine-tuned so that we can stay calm, balanced and maintain a mentally focused demeanor in the face of stress.* Taurine – a nutrient classified as conditionally-essential because some people need it from their diet, taurine has versatile benefits for electrical transmission in the brain.* It also supports the adrenal glands, which are crucial for coping with stress.* Holy Basil – holy basil (Ocimum sanctum, also called Tulsi), is revered both in Europe and the East for improving adaptation to occasional anxiety, feelings of exhaustion, forgetfulness and other problems related to stress.* L-theanine – derived from green tea, l-theanine is a unique amino acid found in clinical trials to improve mood, anxiousness, and cognition as well as the quality of sleep in people coping with stress.* Relora® – a unique mix of two herbs (Magnolia officinalis and Phellodendron amurense) that can enhance healthy management of the stress hormone cortisol while easing tension, anger, negative mood, and confusion.* This safe, non-sedating, and non-habit-forming formula combines the multiple beneficial actions of these well-studied herbs and nutrients to help your brain and body cope with stress on multiple levels.* GABA Calming Support GABA Calming Support is a unique combination of clinically proven ingredients that can help you cope with restlessness, irritability and other challenges associated with occasional anxiety.* This formula can help calm your racing thoughts to help prepare you for sleep; it doesn’t cause drowsiness, so it’s safe to take during the day.* It includes: GABA – the brain’s main calming neurotransmitter, GABA supports the body’s natural mechanisms for quieting the mind and gradually falling asleep.* L-Theanine – this unique amino acid has also been found to have calming and relaxing effects while preserving mental sharpness.* Lemon balm (Melissa officinalis) – a member of the mint family that has been used as a medicinal herb for over 2000 years, lemon balm likely increases GABA’s calming activity in the brain.* Magnesium – magnesium has calming and relaxing effects and promotes overall sleep quality.* Vitamin B6 – also known as pyridoxine and pyridoxal-5-phosphate, vitamin B6 is essential for over 100 enzyme reactions.* The brain’s circuits need adequate vitamin B6 to produce various neurotransmitters, including GABA, dopamine, and serotonin, all of which help promote calm and relaxation while helping you stay in a good mood.* GABA Calming Support can help facilitate the production of calming brain waves, correct stress-causing nutritional deficiencies, and promote relaxation.* You’ll find Everyday Stress Relief and GABA Calming Support, along with other natural and effective products, in our Stress & Relaxation category. Try them both 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: Anthenelli, R. M. (2012). Overview: Stress and alcohol use disorders revisited. Alcohol Research, 34(4), 386–390. PMID: 23584104 Sleiman, S. F., Henry, J., Al-Haddad, R., El Hayek, L., Abou Haidar, E., Stringer, T., Ulja, D., Karuppagounder, S. S., Holson, E. B., Ratan, R. R., Ninan, I., & Chao, M. V. (2016). Exercise promotes the expression of brain derived neurotrophic factor (BDNF) through the action of the ketone body β-hydroxybutyrate. eLife, 5, e15092. https://doi.org/10.7554/eLife.15092
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What to Look for When Purchasing the Best Quality Eggs
Available in the dairy section of grocery stores, the oval, chicken-produced foods, are enjoyed throughout the year, particularly as a breakfast staple. Though their health benefits are often misunderstood, eggs have remained a popular food in the West, and many other places around the world. Complete Protein One of the few foods considered to be a complete protein, eggs have an impressive total amino acid profile. Eggs contain all nine essential amino acids that the body can’t produce on its own. Additionally, eggs are full of vitamins needed for the body to produce energy, such as thiamin, riboflavin, folate, and B12. The egg white contains precious sulfur amino acids, essential for our own antioxidant defense systems and largely absent from plant proteins. The egg yolk is loaded with phospholipids, nutrients that are the main building blocks for all our cells. The yolk also provides lutein, zeaxanthin and other carotenoids that are essential for the eyes and vision, and are also accumulated within the brain. Shelled Superfood During the height of the panic about dietary cholesterol, people were advised not to eat eggs because the egg yolk contains a small amount of cholesterol. Research has clarified that cholesterol in the diet does not necessarily become cholesterol in the arteries and that the body needs cholesterol for good health. In a significant study¹ (published in the American Journal of Clinical Nutrition) of more than 177,000 people in 50 countries on 6 continents, no associations were found between egg consumption and blood cholesterol levels, major cardiovascular events, or premature death. Eggs are finally being recognized as the superfoods they are, due in large part to their remarkable nutritional profiles. Not All Eggs Are Created Equal There are six different egg sizes in the US. Frequent egg purchasers will know that there are small, medium, large, extra-large, and jumbo eggs. But do you know what they call the smallest eggs? Weighing in at 1.25 ounces (minimum mass per egg) is the peewee egg. There are many different natural egg colors as well. In addition to the standard white eggs, you’ve probably seen brown eggs in your local grocery store. While certainly less common commercially, some chicken breeds lay pinkish/cream, blue, or even green eggs. Of course, these are shell colors and not the color of the eggs themselves, like in Dr. Seuss’ famous children’s book “Green Eggs and Ham.” With so many differences to consider, do you know how to buy the best eggs? Is one type of egg better than another? Here’s what you need to know when purchasing the highest quality eggs… How to Buy the Best Eggs For many consumers, an important consideration is the living conditions of the chickens laying the eggs they’re purchasing. Egg-laying chickens are raised in one of four different environments: cage, cage-free, free-range or pasture-raised. Let’s take a closer look at each type: 4 Different Types of Eggs: Which is Best? Cage Eggs As the name suggests, these eggs come from chickens raised in cages. Typical cages have a sloped wooden floor and contain four to eight birds. These cages restrict the animal’s normal motions such as flapping their wings. Some “enriched” cages have perches or nesting boxes. These cages hold up to 60 chickens, but the birds normally don’t have outside access. Cage-free Eggs This environment allows birds to move both horizontally and vertically. Though cage-free structures vary, most afford chickens a little room to roam – to nest, roost, perch, forage and spread their wings. However, the animals still might not have access to an outside space. Free-range Eggs The main difference between cage-free and free-range eggs is that free-range birds are granted access to some outside space. How much space? What kind of space? How long are they allowed to remain outside? Those factors all vary from one farm or facility to another. Unfortunately, at this point, uniform standards don’t exist to ensure the kind of healthy environment implied by the name of these systems. Programs like Food Alliance Certified and American Humane Certified have different criteria for the size of outdoor enclosures and the number of hours each day the birds must be kept outside. Pasture-raised Eggs Pasture-raised eggs come from birds that have the freedom to move around in a large yard covered with grass or other vegetation. Again, the size of the open area and number of hours the birds are permitted to roam free vary, but these criteria tend to be stricter in pasture-raised systems. Also, pasture-raised chickens are fed a healthy diet. Other Considerations In addition to the size and color of the eggs, many consumers are concerned with price, quality, and treatment of the animals. Price – in general, the more space it takes to house the birds, the more expensive the eggs are. Quality – according to the Egg Nutrition Center,² the nutritional values of eggs are comparable across all systems. Treatment – cage and cage-free animals tend to be treated in a less humane manner, while free-range and pasture-raised birds usually are raised in better conditions. Hopefully, this information will help you decide which eggs to purchase on your next trip to the grocery store. 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. Dehghan, M., Mente, A., Rangarajan, S., Mohan, V., Lear, S., Swaminathan, S., Wielgosz, A., Seron, P., Avezum, A., Lopez-Jaramillo, P., Turbide, G., Chifamba, J., AlHabib, K. F., Mohammadifard, N., Szuba, A., Khatib, R., Altuntas, Y., Liu, X., Iqbal, R., Rosengren, A., Yusuf, R., Smuts, M., Yusufali, A. H., Li, N., Diaz, R., Yusoff, K., Kaur, M., Soman, B., Ismail, N., Gupta, R., Dans, A., Sheridan, P., Teo, K., Anand, S. S., & Yusuf, S. (2020). Association of egg intake with blood lipids, cardiovascular disease, and mortality in 177,000 people in 50 countries. American Journal of Clinical Nutrition, 111(4), 795–803. https://doi.org/10.1093/ajcn/nqz348 2. American Egg Board. (n.d.). Incredible egg. Retrieved January 28, 2025, from https://www.incredibleegg.org/?site=b
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This Is Why You Should Boost Your Memory with Curcumin!
Though often used interchangeably, the words turmeric and curcumin aren’t synonymous. Let’s take a closer look at the differences between turmeric and curcumin, and their important connection. Is There A Difference Between Turmeric & Curcumin? What is Turmeric? Turmeric is a plant that’s been used for thousands of years as a spice and medicinal herb. Turmeric originates from India and comes from the root of the Curcuma longa plant. This tropical plant is a member of the ginger family. From the outside, the turmeric root looks a lot like ginger. But when you break it in half, turmeric’s interior is yellow-orange, while ginger’s is green. Due to its long and cosmopolitan history as a spice, turmeric is found in many different foods. The turmeric root is dried, ground into powder, and added as a major constituent of yellow curry sauces. Hundreds of millions of people in other countries include turmeric in their daily diet. Turmeric’s health benefits are numerous. It contains polyphenol substances called curcuminoids, and the most active of these is called curcumin. What is Curcumin? Curcumin is now an umbrella name for the three main active curcuminoids of turmeric known to improve health: curcumin, demethoxy-curcumin and bis-demethoxycurcumin. Each brand of curcumin concentrate prepared from the turmeric root has a different ratio of these three curcuminoids. Modern science has extensively researched the curcumin complex of curcuminoids and established their powerful antioxidant and inflammatory response benefits. Curcumin brands have a myriad of clinically proven actions, including benefits to memory and mood. In addition to supporting the brain, curcumin has been shown to benefit the eyes, heart and circulation, joints, intestinal tract, skin, prostate, muscles, nerves, and numerous other human tissues. The key to getting the maximum benefit from a curcumin supplement is to ensure that it’s adequately absorbed once you take it. The Bad News About Curcumin Supplements Many curcumin supplements have a fatal flaw: they are poorly absorbed when taken by mouth. In fact, turmeric root powder and other conventional curcumin powders and supplements can be so poorly absorbed that only tiny amounts of curcumin are actually found in the bloodstream – which translates to no appreciable benefit to the brain and body. Additionally, there’s very little consistency with respect to quality control among curcumin supplements. Research conducted by ConsumerLab.com¹ found that 20% of the turmeric and curcumin supplements they selected for review contained only half of the advertised amount of the compounds. Filling the need for an ultra-pure, high quality curcumin supplement, BrainMD is proud to introduce Brain Curcumins.* Brain Curcumins BrainMD’s Brain Curcumins supports working memory, calmness, and satisfaction in coping with mental strain.* It provides the three major curcumins in Longvida® Optimized Curcumin Extract. Longvida is a breakthrough formula that helps fight physical fatigue and maintain a healthy mood.* It’s also clinically confirmed to have high absorption in humans along with proven brain benefits.* Benefits of Brain Curcumins Extremely Well Absorbed The three curcumins from the turmeric root have potent benefits in experimental systems, but are poorly absorbed when taken by mouth, which greatly limits their effectiveness in the human body.* Longvida is excellently absorbed and delivers curcumins to the brain.* Promotes Healthy Mood Resilience When Under Stress A double-blind clinical trial revealed many important brain benefits of Longvida.² Healthy volunteers with age-related memory difficulties had to take a challenging computerized test on Day 1 then again on Day 28. On Day 1, right after taking the test, compared to those on the placebo, those on Longvida showed improved alertness and better working memory (roughly equivalent to recalling information while distracted). When tested again on Day 28, the volunteers on Longvida displayed better calmness and contentedness (satisfaction) after the mental strain of test, versus those on placebo. The curcumin group also had lower total and LDL cholesterol on Day 28, compared to the placebo group. Supports Working Memory Under Mental Strain The repeat of the cognitive assessment test at 28 days also found the curcumin group statistically more improved than the placebo group on conservation of working memory. This is related to alertness and to the brain’s short-term information capacity to facilitate doing a task. Longvida may help conserve this faculty, which tends to decline with age. Lessens Physical Fatigue Associated with Mental Strain As the trial began, taking the test brought on physical fatigue similarly in both groups. On the repeat test, after the trial ended, the curcumin group reported less fatigue than before, to a statistically superior extent compared to the placebo group. Boost Your Memory with Curcumin In the clinical trial, some subjects who received Longvida curcumin showed better sustained attention and working memory (such as multitasking) just 1 hour after taking it. Brain Curcumins supplies 25% more Longvida per capsule (500 mg) than was used in the trial (400 mg), for additional benefit to mind and body.* Don’t wait to boost your memory with curcumin.* Try Brain Curcumins 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 Curcumins 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. ConsumerLab.com. (2011, February 16). Some turmeric and curcumin supplements fail quality review -- ConsumerLab.com finds 20% of turmeric supplements selected for review deliver less than 15% of promised compounds. ConsumerLab.com. https://www.consumerlab.com/news/Some-turmeric-and-curcumin-supplements-fail-quality-review---ConsumerLabcom-finds-20-of-turmeric-supplements-selected-for-review-deliver-less-than-15-of-promised-compounds/2/ 2. Cox, K. H. M., White, D. J., Pipingas, A., Poorun, K., & Scholey, A. (2020). Further evidence of benefits to mood and working memory from lipidated curcumin in healthy older people: A 12-week, double-blind, placebo-controlled, partial replication study. Nutrients, 12(6), 1678. https://doi.org/10.3390/nu12061678
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How to Improve Your Gut Health After Being Sick
Have you ever gotten so sick you needed to take prescription medication? Most of us have. Commonly prescribed by doctors to reduce symptoms associated with the flu, common colds, or viral infections, antibiotics are powerful drugs that can slow down or completely halt the growth of bacteria in the human body. However, as with many medications, there are pros and cons to using antibiotics. The Negative Effects of Antibiotics The word "probiotic" comes from Latin: "pro" means “support,” and "biotic" means “life.” Antibiotic, on the other hand, has the exact opposite meaning and effect of probiotic. Antibiotics are designed to kill the bad, harmful bacteria in our bodies, which is beneficial when we’re sick. Unfortunately, antibiotics also harm some of the good bacteria in the gut. Since antibiotics typically cannot discriminate between good and bad bacteria, they often kill both indiscriminately, leading to gut microbiome disruption and a decrease in microbial diversity. This imbalance, known as dysbiosis, has been linked to various gastrointestinal, immunological, and even neurological conditions.¹ The greatest danger of antibiotics, however, may not come from those prescribed by your doctor, but rather from the foods you consume. It's estimated that around 70 percent of the total antibiotic use in the U.S. is for livestock. Since antibiotics are a major distruptor of the gut microbiome, it’s critical to eat antibiotic- and hormone-free meats whenever possible.² Additionally, some other medications—such as certain birth control pills, pain medications, and anti-inflammatories—can also deplete the beneficial bacteria in your gut, further contributing to dysbiosis.³ Good Bugs vs. Bad Bugs A healthy gastrointestinal (GI) tract is home to approximately half a pound of friendly bacteria, equating to about 30 trillion bacterial cells—the same number of bacterial cells as human cells in the body. This community of bacteria, known collectively as the microbiome, plays a significant role in health by contributing to neurotransmitter synthesis, including GABA (gamma-aminobutyric acid) and serotonin, which affect the brain and mood.¹ Some of these bacteria are beneficial to health, while others are harmful. In a classic “good guys vs. bad guys” scenario, they’re constantly competing for dominance within the microbiome. When the beneficial bacteria are reduced—often due to antibiotic use—the harmful bacteria can gain control, potentially leading to a condition called "leaky gut," where the gut lining loses its capacity to act as a barrier, allowing harmful substances to leak into surrounding tissues. A scientific review from 2016 suggests that taking even one dose of antibiotics, particularly around the time of birth, can have long-lasting effects on gut bacteria diversity.⁴ Overuse of antibiotics can deplete the beneficial bacteria population in the gut, shifting the balance in favor of harmful bacteria and increasing susceptibility to infections.³ If you’ve recently taken antibiotics, it’s essential to restore balance in your gut. Here are some strategies to help… How to Improve Your Gut Health After Taking Antibiotics Several factors can increase the population of harmful bacteria in your gut, including: Unhealthy gut lining due to nutrient deficiencies Low levels of omega-3 fatty acids and vitamin D Toxins, environmental pollutants, and certain medications (including antibiotics) High intake of sugars, allergens, and processed foods Addressing these issues can help start the healing process in your gut, especially if you've recently taken antibiotics. By avoiding substances that promote the growth of harmful bacteria, you can enhance your gut health and overall well-being. 3 Ways to Support Your Gut Microbiome Here are some practical ways to support the beneficial bacteria in your gut: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Eat a Healthy Diet Your healthy microbiome can be thrown off balance by numerous factors every day, including the additives in processed foods, artificial sweeteners, or the standard American diet (SAD) – one that’s high in calories, low in fiber, and lacks sufficient vitamins and other essential nutrients. Instead, focus on eating lean protein, high fiber, and healthy fat foods. Consume Prebiotics Prebiotics are dietary fibers that promote gut health. These are provided by apples, beans, cabbage, psyllium, artichokes, onions, leeks, asparagus, and root vegetables (sweet potatoes, yams, squash, jicama, beets, carrots, and turnips). Add Probiotic Supplements Eat more fermented foods that contain live bacteria, such as kefir, kombucha, and unsweetened yogurt (goat or coconut); kimchi, pickled fruits and vegetables; and sauerkraut. You can also take probiotic supplements with quality strains that have clinical proof of benefit for gut health. [/wc_box] Improve Your Gut Health Implementing these strategies after taking antibiotics is crucial for replenishing the good bacteria in your microbiome. Remember, if you take good care of your gut, it will take good care of you! 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: ¹Konstantinidis, T., Tsigalou, C., Karvelas, A., Stavropoulou, E., Voidarou, C., & Bezirtzoglou, E. (2020). Effects of antibiotics upon the gut microbiome: A review of the literature. Biomedicines, 8(11), 502. https://doi.org/10.3390/biomedicines8110502. ²Ramirez, J., Guarner, F., Bustos Fernandez, L., Maruy, A., Sdepanian, V. L., & Cohen, H. (2020). Antibiotics as major disruptors of gut microbiota. Frontiers in Cellular and Infection Microbiology, 10, 572912. https://doi.org/10.3389/fcimb.2020.572912. ³Patangia, D. V., Ryan, C. A., Dempsey, E., Ross, R. P., & Stanton, C. (2022). Impact of antibiotics on the human microbiome and consequences for host health. MicrobiologyOpen, 11(1), e1260. https://doi.org/10.1002/mbo3.1260 ⁴Langdon, A., Crook, N., & Dantas, G. (2016). The effects of antibiotics on the microbiome throughout development and alternative approaches for therapeutic modulation. Genome Medicine, 8, 39. https://doi.org/10.1186/s13073-016-0294-z
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When Should You Visit a Doctor If You Have Prostate Problems?
If you’re a man in or approaching your 50s, you might be making multiple trips to the bathroom each night. There could be several reasons for the frequent night flights, including issues with the kidneys, ureters, bladder, or urethra. Another common culprit of nightly urination (nocturia) for many men is an enlarged prostate. You may be familiar with the biological term from an advertisement or meeting with a doctor for your annual physical. But what exactly is the prostate? And why does it often become enlarged as men get older? Here’s what you need to know about the prostate and what steps you can take to keep it healthy. What Is the Prostate? Found only in men, the prostate is a gland that sits just below the bladder and surrounds the urethra, which is the tube that carries urine out of the body. About the size of a walnut, the prostate’s main function is to produce seminal fluid. As a man ages, it’s common for his prostate to become enlarged due to hormonal changes, often leading to issues with urination. If left untreated, an enlarged prostate also can increase your risk of developing other conditions such as urinary tract infections or kidney damage. Potential Prostate Problems As the prostate grows larger in middle-aged or elderly men, it squeezes around the urethra, which can block the flow of urine. This can create numerous urinary issues, including: Frequent urge to urinate (especially at night) Weak urinary stream/dribbling Multiple stops and starts Pain when urinating Incomplete emptying of the bladder Feeling like the bladder is full, even after urinating Blood in the urine Incontinence Prostate problems may even have negative effects on your sexual function. What Causes the Prostate to Become Enlarged? An enlarged prostate, or benign prostatic hyperplasia (BPH),¹ occurs when the cells in the prostate gland multiply at an abnormal rate. Although the exact cause of BPH is unknown, there are several factors that can contribute to its development. Age is one of the biggest risk factors for developing an enlarged prostate. As men age, their testosterone levels may decrease while their estrogen levels can increase, leading to cell growth in the prostate gland. Family history also may play a role in creating prostate problems as genetics can influence a man’s likelihood of developing BPH. Other contributing factors include lifestyle choices such as smoking and excessive alcohol consumption. Being overweight or maintaining a sedentary lifestyle also may lead to an increased risk of BPH. Additionally, medications used to treat high blood pressure, high blood sugar levels, and mood issues may worsen symptoms or cause urinary retention. Making healthy lifestyle choices, such as exercising regularly and maintaining a balanced diet, can help reduce the chances of developing BPH or other prostate/urinary issues. How to Treat an Enlarged Prostate Treatment for an enlarged prostate may vary depending on the severity of the condition. In mild cases, your doctor may simply monitor your symptoms and recommend lifestyle changes such as limiting fluids before bedtime or avoiding caffeine and alcohol. For moderate to severe cases, medication may be prescribed to help shrink the prostate gland or relax muscles in the bladder and prostate. Alpha-blockers are commonly used to relieve urinary symptoms by relaxing the muscle fibers that tighten around the urethra. In cases where medication isn’t effective, surgery may be recommended. Transurethral resection of the prostate (TURP) is a common procedure that involves removing part of the enlarged prostate tissue using a scope inserted through the penis. There also are newer, minimally invasive procedures available such as laser therapy or microwave therapy, which use intense heat to destroy excess tissue from the prostate. In general, these options have shorter recovery times and fewer complications than traditional surgery. It’s important to discuss treatment options with your healthcare provider to determine what course of action is best for you based on individual factors such as age, overall health, and severity of symptoms. 3 of the Best Natural Ingredients to Treat a Prostate Problem In addition to exercise and other lifestyle measures, getting the right nutrients through diet and supplements can help support the prostate and relieve BPH symptoms. Here are just a few prostate-promoting nutrients you should be getting via foods and supplements each day. Boron A study involving the role of boron in prostate health² indicated that higher dietary boron intake may be linked to a reduced risk of serious prostate issues. Boron appears to support healthy hormone balance and prostate size regulation. Boron may help support healthy brain function. It helps support the body’s utilization of vitamin D and magnesium, which are important for bone health. Also, boron may help maintain healthy testosterone levels and keep the prostate at a normal size. Foods containing boron include avocados, raisins, and prune juice. To increase levels of the mineral, it’s recommended to take a multivitamin that includes a pure form of boron. BrainMD’s NeuroVite Plus Multivitamin contains 1.5 mg of high-quality boron (as glycinate).* Saw Palmetto Saw Palmetto (Serenoa repens), a fan-shaped tree with thorny leaves, is native to the southeastern U.S. The fruit of this tree has been used in medicines to treat several conditions, including urinary issues in men. Saw palmetto may help improve the flow of urine and decrease the number of trips to the bathroom at night. By inhibiting 5-alpha-reductase (which can increase inflammation), saw palmetto may help prevent prostate growth. One study¹ showed that men who received a saw palmetto supplement showed reduced urinary tract symptoms compared to a placebo. For maximum benefit, it’s recommended that you purchase a saw palmetto supplement that’s standardized to 85-95% total fatty acids. Zinc This mineral is necessary for the functioning of at least 2000 enzymes and other proteins vital for our life processes. Zinc is crucial for healthy development of the brain and other organs. All our cells need zinc to maintain the structure of their DNA and the actions of their genes, but also for a diverse array of other essential cell functions. Zinc is crucial for the body’s antioxidant defenses and helps defend against free radical toxins. This mineral also is urgently needed during pregnancy and for childhood development, sexual maturation, and male fertility. Research³ shows that many men over the age of 50, especially those dealing with BPH, are low in zinc. One study found that men with an enlarged prostate have an average of 61% less zinc⁴ in their prostate tissues than men without the condition. The best way to raise zinc levels is to take a chelated form of the mineral, which can help increase absorption. NOTE: It’s recommended to consult with a nutritionally-informed healthcare practitioner before starting any supplement regimen. When Should You Visit a Doctor About an Enlarged Prostate? An enlarged prostate is a common condition that affects many men as they age. While having an enlarged prostate isn’t always a cause for concern, it’s important to monitor any symptoms you may be experiencing and speak with your doctor if you have concerns. Though BPH often can be managed with lifestyle modifications, some cases may require additional steps to rectify the issue. If you’re experiencing symptoms such as frequent urination, difficulty starting or stopping urine flow, or a weak urine stream, it may be time to schedule an appointment with your healthcare provider. These symptoms may indicate an enlarged prostate and shouldn’t be ignored. Also, if you notice blood in your urine or experience pain during urination or ejaculation, seek medical attention right away. These could be signs of a more serious condition and may require immediate evaluation and treatment. Scheduling regular check-ups with your doctor is a smart way to maintain good prostate health. Men over 50 should discuss risk factors for developing prostate problems and get regular blood work, including a PSA test, if recommended by their doctor. Early detection and treatment can help manage symptoms and prevent complications down the road, so don’t delay in reaching out to a trained medical professional if you’re having urinary or prostate problems. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Quick Tips to Improve Nightly Urination Reduce your intake of liquids 2-4 hours before you go to sleep Refrain from drinking caffeine during evening hours Limit alcohol consumption, especially during evening hours Fully empty your bladder when you urinate Try not to take unnecessary medications that can worsen urinary issues Exercise your Kegels daily to help improve bladder control [/wc_box] 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. Scientific References: ¹Lim, K. B. (2017). Epidemiology of clinical benign prostatic hyperplasia. Asian Journal of Urology, 4(3), 148–151. https://doi.org/10.1016/j.ajur.2017.06.004 ²Cui, Y., et al. (2004). Dietary boron intake and prostate cancer risk. American Journal of Epidemiology, 159(9), 915-924. ³Sauer, A. K., Vela, H., Vela, G., Stark, P., Barrera-Juarez, E., & Grabrucker, A. M. (2020). Zinc deficiency in men over 50 and its implications in prostate disorders. Frontiers in Oncology, 10, 1293. https://doi.org/10.3389/fonc.2020.01293 ⁴Christudoss, P., Selvakumar, R., Fleming, J. J., & Gopalakrishnan, G. (2011). Zinc status of patients with benign prostatic hyperplasia and prostate carcinoma. Indian Journal of Urology, 27(1), 14–18. https://doi.org/10.4103/0970-1591.78405
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This Is One of the Best Ways to Boost Your Brain On the Go
To keep up in today’s fast-paced world, it’s tempting to reach for a quick-fix energy drink or cup of coffee. But be careful! Relying on caffeine and energy drinks actually makes you feel worse in the long run by causing an energy or sugar crash. Excessive, long-term caffeine use is also associated with dehydration. A less-than-adequate daily intake of water can harm your brain and body in numerous ways by causing blood pressure concerns, sleep issues, moodiness, and jitteriness. Drink More Water Your brain is roughly 80% water, which means you need to stay well-hydrated in order to keep your brain functioning optimally. According to one study,¹ thirsty participants who drank water before performing cognitive tasks reacted faster than people who didn’t drink water beforehand. Conversely, being dehydrated can decrease your cognition, increase your stress hormones, impair your judgment, and damage your brain over time. Hydration is key not only to brain function but to whole-body health. Every system in the body needs adequate hydration to function properly. According to the research,² women likely need at least 11.5 cups of water and men at least 15.5 cups, from all liquids they consume per day. This confirms what most of us already know…we need to drink plenty of water each day. But what can be done for those who don’t enjoy drinking water? Brain Boost On-The-Go BrainMD is proud to offer the natural energy drink Brain Boost On-The-Go. It was created for people who don’t like drinking plain water all day – or who simply want some variety when seeking healthy hydration. Brain Boost On-The-Go includes brain healthy ingredients to boost your mental function and energy and comes in a delicious, refreshing flavor!* Benefits of Brain Boost On-The-Go Whenever your brain needs a safe, swift pick-me-up, you can count on Brain Boost On-The-Go to provide the natural brain energizers that will leave you feeling sharp and focused.* Instead of drinking a high sugar, caffeinated energy drink that will invariably result in an energy crash, why not opt for the smarter choice? Brain Boost On-The-Go has a variety of brain healthy nutrients to increase your energy level and overall sharpness.* A unique aspect of Brain Boost On-The-Go is that it has a calming effect even as it boosts energy, enabling you to handle stress and be productive at the same time.* Brain Boost On-The-Go Ingredients Here’s a closer look at the potent ingredients included in Brain Boost On-The-Go: L-Theanine L-theanine is the major mental focus component of green tea. In clinical research, it’s been found to help enhance attention and is linked to increases of alpha³ and theta waves in the brain. Among its many benefits, L-theanine: Improves focus and clarity* Comes from decaffeinated green tea Increases focus without the jitters* Vitamins B6, B12, and Folate B vitamins are particularly important for mental energy because they are at the center of our cellular energy metabolism and are crucial for brain function. These vitamins and nutrients can help: Promote cognitive health and mental sharpness* Support the synthesis of a variety of neurotransmitters* Facilitate the brain’s huge demand for energy Antioxidant-Rich Berries The brain is our organ most vulnerable to attack by toxins, including the highly active free radicals that come from heated smoke entering the body by way of the lungs. Berries are the most concentrated sources of antioxidants in our foods and are a great way to help defend against free radicals.* This proprietary blend: Contains organic fruits and berries: blueberry, goji, mangosteen, and noni Helps protect the brain, nerve cells, and all our cells from oxidative stress* Supports healthy cognition including memory, learning, and mood* Brain Boost On-The-Go FAQ [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Can children take Brain Boost On-The-Go? Yes, Brain Boost On-The-Go is safe for children to use.* Does this product contain sugar? No, Brain Boost On-The-Go is sugar-free. It is sweetened with stevia, xylitol, and inulin. Can this product boost energy levels? Yes, Brain Boost On-The-Go supports the body’s natural energy generation. Does it have caffeine? This natural energy drink is caffeine-free. [/wc_box] What Others Are Saying Fights Fatigue “These small packages are amazing. During the day when I feel fatigued, I will take one and notice the difference in the mental capacity and I can say I feel more productive. I will highly recommend it to fight daytime sluggishness.” -Vic This Works! “A terrific alternative to caffeine. Tasty, convenient, and works well!” -Lydia "Your active brain needs nutrients, but it also needs water. I put a Brain Boost On-The-Go stick in a bottle of water and I stay energized and focused.” – Daniel G. Amen, MD Feed your brain with easy-to-carry drink sticks that add nutrients and flavor to your daily hydration. At BrainMD, we’re dedicated to providing the highest purity nutrients to give you the energy, focus and mental sharpness you need to lead a brain-healthy life. For more information about Brain Boost On-The-Go and our full list of supplements, 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: Edmonds, C. J., Crombie, R., & Gardner, M. R. (2013). Subjective thirst moderates changes in speed of responding associated with water consumption. Frontiers in Human Neuroscience, 7, 363. https://doi.org/10.3389/fnhum.2013.00363 Mayo Clinic Staff. (n.d.). Water: How much should you drink every day? Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/water/faq-20422556 Nobre, A. C., Rao, A., & Owen, G. N. (2008). L-theanine, a natural constituent in tea, and its effect on mental state. Asia Pacific Journal of Clinical Nutrition, 17(Suppl 1), 167-168. https://doi.org/10.6133/apjcn.2008.17.s1.23
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Here Are 7 Dangers for Gamers and Top Tips That Can Help
In pixelated realms and sprawling open worlds, players often become so immersed in their quests that real-life dangers lurk just beyond the screen. Since gaming can sometimes come with unfortunate downsides, here are some potential hazards every gamer should be aware of – because leveling up isn’t just about skills and speed, but about safety and awareness. Video Gaming and Its Dangers On Health Video gaming has exploded in popularity over the past few decades. What started as a niche hobby has transformed into a global phenomenon, captivating millions of players across the age spectrum. From immersive storylines to competitive multiplayer battles, there’s no denying the allure of virtual adventures. Though leveling up your character can be thrilling, it’s important for gamers to be aware of the potential dangers of playing video games. Understanding these dangers for gamers can help ensure you enjoy playing video games without sacrificing your well-being. 7 Dangers for Gamers & Top Tips That Can Help Effects on the Musculoskeletal System Long hours spent gaming can lead to serious strain on the musculoskeletal system. Poor posture, from hours spent glued to a screen, is often the culprit. Many gamers find themselves hunched over, which puts pressure on their spine and neck. This unnatural position may cause discomfort that lingers long after leaving the console. Muscle tension in the shoulders and back can become severe if not addressed properly. Stretching and taking breaks are vital but easily forgotten during immersive gameplay sessions. Also, repetitive movements, such as gripping controllers or a computer mouse for extended periods can contribute to hand and wrist issues. Investing in ergonomic furniture may help alleviate some physical risks associated with extended gaming hours. Increased Risk of Health Problems The link between gaming and weight issues is becoming more apparent. Long hours spent in front of a screen can lead to mindless snacking and poor dietary choices. When immersed in virtual worlds, it’s easy to forget about the importance of balanced meals. Also, physical inactivity can play a significant role here. Sitting for extended periods can slow the metabolism and decrease caloric burn. This sedentary behavior¹ can contribute to weight gain over time. The combination of high-calorie snacks and low levels of physical activity can help raise cholesterol levels and blood pressure, which may eventually lead to cardiovascular issues. Eye Strain and Vision Problems Spending long hours in front of a screen can take a toll on your eyes. Many gamers experience visual discomfort, often referred to as digital eye strain. Symptoms may include dryness, irritation, and blurred vision. This occurs when the eyes work overtime to focus on small images and text. The blue light emitted from screens also can contribute to eye fatigue. Taking regular breaks is essential for maintaining eye health. A simple technique is the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds. Adjusting screen brightness and using proper lighting can make a significant difference too. Consider investing in blue light filters or wearing specialized glasses designed for gaming sessions. Your eyes deserve care just like any other part of your body. Ignoring these cautions may lead to more severe issues down the line. Mental Health Concerns Video gaming can be a double-edged sword when it comes to mental health. On the one hand, it offers an escape and a way to connect with others. On the other hand, the potential for becoming hooked looms large. Some players find themselves trapped in cycles of compulsive behavior that interfere with their daily life. Social isolation is another significant issue. While online interactions may promote friendships, excessive gaming may lead to a detachment from real-world relationships. This disconnect can result in feelings of loneliness and low mood. Cognitive development may suffer if gaming becomes the primary form of engagement for young minds. Also, strategic thinking² skills may potentially stagnate without diverse experiences away from the screen. Balancing time spent in virtual worlds with real-life activities is essential for maintaining mental well-being. Online Safety Concerns The digital gaming world can be thrilling, but it isn’t without its risks. Cyberbullying is a harsh reality for many players. Harassment can escalate quickly, ruining the fun and leaving long-lasting emotional scars. Exposure to inappropriate content is another pressing concern. Many games contain online interactions that might expose younger gamers to adult themes or violent imagery. It’s crucial for parents to monitor their children’s gaming experiences closely. Additionally, protecting personal information should be a top priority. Gamers often share details in chats or forums without realizing the potential consequences. Always use strong passwords and avoid sharing identifying data like your address or school name. Staying informed about these dangers can help create a safer, more enjoyable, environment for gamers. Sleep Deprivation Sleep deprivation is a silent threat that many gamers overlook. Late-night gaming sessions can cut into precious hours of rest. The bright screens and intense gameplay may create an addictive cycle that’s hard to break. Failing to get enough sleep can lead to problems with cognitive function. When operating with less than 6 hours of sleep, your decision-making, focus, and reaction times³ all may suffer. Lack of sleep increases the risk of accidents both in-game and out in the real world. Fatigue behind the wheel or during daily activities not only places you in danger, it also may affect those around you. Establishing good sleep habits is essential for maintaining peak performance while gaming. Also, limiting screen time before bed and creating a calming pre-sleep routine may help you achieve the quality sleep you need. Effects on Brain Function Gaming can significantly impact brain function, often in unexpected ways. While some players may focus on the positive aspects of gaming, such as keeping reflexes sharp and improving hand-eye coordination, excessive playtime may lead to negative consequences such as cognitive decline. Extended periods spent in front of a screen may hinder focus and attention. This is especially true for fast-paced games that demand constant multitasking. Over time, this can make it challenging to concentrate on tasks outside the game. Also, the highly competitive nature of gaming might increase stress levels. Elevated stress hormones can impair memory recall and decision-making abilities. Balancing intense gameplay with other activities may help mitigate these effects. Engaging in offline hobbies or physical exercise may give the brain a chance to recharge. Find Balance, Have Fun! While video games provide enjoyment and social interaction, it’s crucial to be aware of the possible dangers for gamers. Finding a balance between gaming and healthy habits is essential for every gamer. Incorporating regular physical activity into your routine can help mitigate health risks related to a sedentary lifestyle. Maintaining awareness of mental health is equally important; being mindful of the amount of time spent gaming and staying connected with friends outside the virtual world can help prevent feelings of isolation. Also, establishing good sleep habits can help enhance both gaming performance and your overall well-being. Awareness of the above dangers is essential for every gamer looking to maintain their health while enjoying their favorite pastime. Simple lifestyle changes can have a profound impact on long-term wellness without sacrificing gaming enjoyment. 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. Panahi, S., & Tremblay, A. (2018). Sedentariness and health: Is sedentary behavior more than just physical inactivity? Frontiers in Public Health, 6, 258. https://doi.org/10.3389/fpubh.2018.00258 2. Yee, N. (2024, May 21). Gamers have become less interested in strategic thinking and planning. Quantic Foundry. https://www.quanticfoundry.com/2024/05/21/gamers-have-become-less-interested-in-strategic-thinking-and-planning/ 3. Eugene, A. R., & Masiak, J. (2015). The neuroprotective aspects of sleep. MEDtube Science, 3(1), 35–40. https://doi.org/10.24125/mts.2015.3.1.35
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Here's How to Boost Your Calm with GABA
How often do you feel stressed? It’s an important question to ask for both your psychological and physical health as the two are inextricably linked. While we all experience small bouts of stress in daily life, feeling stressed frequently or daily is a major risk factor to your health. Stress can increase feelings of anxiousness, sleeplessness, and low mood – which, in turn, can lead to more serious health issues. Indeed, the American Institute of Stress reports that, on average, upwards of 60 percent of primary care doctor visits are related to stress. A recent Harris Poll survey¹ on stress for the American Psychological Association revealed that three-quarters of Americans reported experiencing a stress-related health impact over the past month. But here’s the good news. Your brain produces its own natural relaxant. It’s a neurotransmitter designed to slow the firing of excitatory neurotransmitters – which are released during times of stress. It’s called gamma-aminobutyric acid – or GABA for short. GABA has an intensely calming influence on the mind and body. Maintaining optimal GABA levels is essential to your mental health as this neurotransmitter plays a critical role in regulating stress and sleep. Though severe stress can deplete GABA levels, you can take steps to support optimal GABA levels to promote calm. Here are several strategies for naturally increasing GABA levels. 5 of the Best Ways to Increase GABA Naturally 1. Embrace Stress-Reducing Practices Reducing your stress by practicing proven relaxation techniques is essential for health and well-being. Activities such as yoga, meditation, and diaphragmatic breathing have all been shown to increase GABA levels and promote calm. These practices help to calm the sympathetic nervous system, which is engaged during times of effort and stress, and activate the “rest and digest” parasympathetic nervous system and naturally increase GABA levels. In one 12-week yoga intervention study,² researchers observed increased GABA levels, improved mood, and decreased feelings of anxiousness in participants. 2. Get Restorative Sleep Getting quality, restorative sleep each night is essential for maintaining healthy GABA levels. Practice good sleep hygiene: Stick to a regular sleep schedule of going to bed and waking up at the same time. Ensure your sleep environment is cool, dark, and quiet. Turn lights low and avoid stimulating activities an hour before bed. Limit caffeine consumption to morning hours only. Avoid alcohol and don’t eat dinner too close to bedtime. Of course, if you have low GABA, sleep may be more challenging. If you practice the other suggestions here, they also can help you to get restful sleep. 3. Exercise Yes, here’s one more reason to exercise! It has been shown to increase GABA neurotransmitter production in the body. It’s one of the reasons why exercise helps to calm feelings of anxiousness and improve sleep quality. Research shows that vigorous exercise is particularly effective in activating the metabolic pathway that replenishes GABA. However, for lasting results, consistent exercise over time will stimulate GABA neurotransmitter production and help to keep those levels in the optimal range. 4. Diet The foods you consume also impact your body’s GABA levels. A brain-healthy diet full of whole foods, fish, lean meats, fruits, vegetables, seeds, and nuts will deliver the vitamins, minerals, and amino acids needed to support GABA synthesis in your body. The amino acid glutamate is a precursor for GABA. Eating foods rich in glutamate can support GABA production. These include slow-cooked meat and poultry, bone broth, fish, and eggs. Also, broccoli, tomatoes, mushrooms, walnuts, and soybeans are great vegetarian sources of glutamate. GABA production requires vitamin B6 as well. So be sure you consume plenty of foods rich in vitamin B6 such as garlic, Brussels sprouts, spinach, broccoli, and bananas. Other amino acids such as theanine and taurine may help to boost GABA levels too. Green tea and seafood are good sources of these nutrients. Don’t forget that GABA may be synthesized by gut bacteria. Fermented foods, rich in beneficial bacteria, support a healthy microbiome, which helps ensure healthy GABA production. Eat probiotic-rich foods such as sauerkraut, kimchi, miso, tempeh, yogurt, and kefir to help boost GABA levels. 5. Supplements Nutritional supplements can provide you with targeted herbs and nutrients shown to support GABA production as well as promote relaxation such as lemon balm, l-theanine, and magnesium. However, there’s no better way to get the benefits of increased GABA almost instantly than to supplement with GABA itself. It’s simple, easy, and can deliver results quickly. GABA Calming Support GABA Calming Support is a unique formula made up of clinically proven ingredients, including GABA that’s chemically identical to the GABA your body synthesizes.* Research has shown that GABA supplementation may help to decrease beta waves,³ which tend to be associated with situational stress and agitation, and boost alpha waves, which are a sign of calm and relaxation.* GABA Calming Support can help to turn off racing thoughts and help prepare you for sleep.* The formula’s additional ingredients – l-theanine, lemon balm, magnesium, and vitamin B6 – can help enhance its relaxing effects.* What’s more, it’s fast-acting and doesn’t cause drowsiness.* Finding Calm and Protecting Sleep Don’t ignore the overwhelming amount of research that indicates keeping stress in check and ensuring quality, restorative sleep are critical to both physical and mental well-being. You can start incorporating these practices today and quickly feel the benefits of calm, relaxation, and improved sleep. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about GABA Calming Support 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. American Psychological Association. (2022, October). Stress in America 2022: Concerned for the future, beset by inflation. American Psychological Association. https://www.apa.org/news/press/releases/stress/2022/report 2. Streeter, C. C., Whitfield, T. H., Owen, L., Rein, T., Karri, S. K., Yakhkind, A., Perlmutter, R., Prescot, A., Renshaw, P. F., Ciraulo, D. A., & Jensen, J. E. (2010). Effects of yoga versus walking on mood, anxiety, and brain GABA levels: A randomized controlled MRS study. Journal of Alternative and Complementary Medicine, 16(11), 1145–1152. https://doi.org/10.1089/acm.2010.0007 3. Abdou, A. M., Higashiguchi, S., Horie, K., Kim, M., Hatta, H., & Yokogoshi, H. (2006). Relaxation and immunity enhancement effects of gamma-aminobutyric acid (GABA) administration in humans. Biofactors, 26(3), 201–208. https://doi.org/10.1002/biof.5520260305
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7 of the Best Ways to Keep Your Relationships Positive
Do you know people who look at everything in a negative light? Or someone who struggles with feelings of sadness, lack of motivation, or hopelessness? If so, they could be having troubles with the limbic system in their brain. What’s the Limbic System? The limbic system, sometimes referred to as the emotional brain, lies near the center of the brain. From an evolutionary standpoint, the limbic system is an older part of the brain¹ that enables humans to experience and express emotions, helping us move beyond primitive behaviors and facilitating development of the cerebral cortex, the brain’s most recently evolved zone and major processor of our advanced mental functions. Despite its small size – about that of a walnut – the limbic system is packed with brain circuitry critical for human behavior and survival. It impacts our mood,² processes our sense of smell, stores highly charged emotional memories, and affects sleep and appetite cycles. When the limbic system is less active than normal there’s generally a positive, more hopeful state of mind. When it’s relatively overactive, negativity can take over. Problems with the limbic system can result in: Sadness Increased negative thinking Gloomy outlook or perception of events A flood of pessimistic emotions, such as hopelessness, helplessness, and guilt Decreased or abnormally increased sexual responsiveness Appetite and sleep problems Social isolation Pain It’s been shown that enhancing emotional bonds between people can help heal the limbic system. How you relate to others can either help or hurt your limbic system. In general, the better you get along with those around you, the better you will feel. These 7 steps can help lift your mood and keep your relationships positive… 7 Ways to Keep Your Relationships Positive 1. Focus on the Positive This is one of those “easier said than done” tips, but it really is essential for maintaining healthy relationships. It’s easy to notice what you don’t like in a relationship, but when you spend more time appreciating what’s working well, you’ll be more likely to see an increase in positive behavior. Change takes time, but this is one step that can pay off big dividends if you consistently work at it. 2. Listen Before You Speak Instead of trying to convince the other person that your viewpoint is correct, attempt to see things from their perspective. The main objective shouldn’t be to win an argument, but to remove potential threats, address concerns and find common ground with the other person. Building a bridge is the best way to avert a quarrel before it even starts. 3. Healthy Community Social connections can significantly affect your health. Building and maintaining healthy relationships can lead to understanding and respect. When you care for others and feel cared for, your brain tends to release the bonding hormone oxytocin, which can counteract many of the negative effects of stress and low mood. The health habits of the people you spend time with can have a dramatic impact on your own health and habits. So, surround yourself with people who are happy, upbeat, kind and who challenge you to be the best version of yourself. 4. Keep Your Cool Remain levelheaded when voices are raised and tempers flare. Try removing the emotional charge from your conversations by speaking in a calm and caring tone. Be mindful of your comments and make sure your responses are coming from a logical, impartial point of view rather than an emotional, one-sided perspective. Instead of saying something negative or critical try your best to say something positive and constructive. Many times, this approach will result in a positive outcome for you and the other person. 5. Help Others Together Consider volunteering at a homeless shelter, food bank or animal refuge. In addition to being personally gratifying, serving others can alleviate stress, increase health and happiness, and make you feel grateful for the positive things in your life. Volunteering for a cause you believe in can give you something to look forward to and is a great way to find like-minded friends. Doing any of these activities with a partner or in a group can promote bonding and make the experience even richer. 6. Deal with Difficult Issues Whenever you concede a point just to avoid an argument, you give away a little bit of your power. Over time, this loss of control can make you resent the other person. Avoiding conflict in the short run often has devastating long-term effects. In a firm but kind way, express your opinion or concern. This will help keep the relationship open and balanced. 7. Remove Negative Influences Just as it’s important to minimize contact with negative people, it’s also crucial to rid yourself of negative habits that can sabotage your relationships with others. Smoking, drug and alcohol abuse, unhealthy diet, and all forms of self-abuse can increase your risk of many brain problems, including memory loss, extreme stress and anxiousness, focus and processing issues, poor sleep patterns, and other inappropriate behaviors. Alcohol should be used in moderation. Even one glass of wine or a hard alcohol per day can negatively affect the brain and body. Make it a priority to stop these harmful habits immediately. Get Support for Mood and Stress If you find yourself having negative/anxious thoughts or notice that your stress levels have gotten out of hand, we offer a range of powerful supplements for stress and mood that can help turn your day around. These brain-boosting supplements have been formulated with the highest-quality nutrients and ingredients to increase serotonin, dopamine, GABA, and other key brain transmitter systems that help you feel calm, content, and able to manage stress or mental strain. BrainMD’s supplement formulas are grounded in the latest clinical and scientific research.* We optimize the many vitamins, minerals, and other nutrients the brain needs to produce the neurotransmitters, brain cell connections, and hormones that can improve your mood and help you cope with everyday stress.* These supplements include Serotonin Mood Support, Everyday Stress Relief, GABA Calming Support, and many others to help keep your relationships positive.* Try them 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. Morgane, P. J., Galler, J. R., & Mokler, D. J. (2005). A review of systems and networks of the limbic forebrain/limbic midbrain. Progress in Neurobiology, 75(2), 143–160. https://doi.org/10.1016/j.pneurobio.2005.01.001 2. Cleveland Clinic. (n.d.). Limbic system. Cleveland Clinic. Retrieved January 28, 2025, from https://my.clevelandclinic.org/health/articles/21206-limbic-system
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12 of the Best Ways to Ease Cabin Fever This Winter
Have you ever felt like you’re trapped inside a time loop like in the movie “Groundhog Day,” with each new day playing out in a nearly identical manner to the previous one? If you’re looking for ways to break up daily monotony, the good news is there are many stress-reducing, mood-boosting activities you can do from the safety of your own home. So if you need a vacation from your staycation, or relief from cabin fever during the winter months, here are a dozen tips for how to deal with the isolation blues… 12 of the Best Ways to Shake Up Your Routine This Winter 1. Can You Say Feng Shui? If it feels like the walls are closing in around you, it might be time to give your home a makeover. Start with one room and consider how you can improve the balance, flow, and harmony (there are many feng shui strategies to help with this) by moving around furniture, plants, and even pictures. Rearranging the rooms in your house can be a fun mental puzzle, like playing Tetris with furniture. It can also help you burn some calories and get a head start on spring cleaning. These alterations just might make you feel like you’re living in a new house for a few days or weeks, which should help improve mood¹ and fend off the feelings of cabin fever. So, pick a room and roll up your sleeves. It’s time to put the fun in functional! 2. Preserve Precious Memories If it’s been a while since you preserved your memories, take some time to work on a scrapbook or photo album. Also, editing, archiving, and watching old family videos can serve the double purpose of providing hours of enjoyment working on a hobby while also reminding you of some of the happier moments in your life. And who couldn’t use some uplifting thoughts right about now? 3. Read a Book Reading stimulates a wide variety of brain regions² that process, interpret, and analyze what you read, and then store that information for later recall. In other words, reading is good for your brain. So, why not hit your summer reading list early this year (if you don’t know what to read, we’ve got plenty of book recommendations for you)? Also, you can enhance your experience by joining or hosting a virtual book club. 4. Game Night With increased cautions surrounding video games, sometimes it’s nice to have a low-tech game night. If you already own some board games, dig them out of the closet and prepare for hours of fun. Don’t feel obligated to purchase these, but here are some of my favorite board games: Scattergories – great for sharpening your recall and word knowledge. A fun, fast-paced party game. Stratego – essentially “capture the flag” on a board, it effectively combines chess-like strategy (pieces with various functions and values) with advanced memory skills (you must mentally track the other player’s pieces, which are faced away from you). 221B Baker Street – lives up to its billing as the “master detective game.” Assume the role of Sherlock Holmes, visit various London locations, collect clues, and solve the case. If you like Clue, you’ll love this game. Did I mention you get to be Sherlock Holmes? 5. Virtual Vacation Traveling to far-off places can introduce you to new experiences, customs, sights, and people. But what can you do if you don’t have the time, resources or ability to travel to an exotic location? Take a virtual vacation! Select a country you’d like to visit and watch an online travelogue or documentary to learn more about the local culture, cuisine, and points of interest. Or, establish a weekly education night where you virtually visit the dream destinations of everyone in your family. Learning as much as you can about a destination ahead of time will serve to enrich your experience when you actually visit the country in the future. 6. Home Improvements If you’ve been meaning to fix the dryer or repaint the spare bedroom, this might be an ideal time to make some improvements around your house. If you should get stuck at any point, there are many DIY instructional videos on YouTube for how to fix just about anything. Above all, use common sense, like using a ladder or step stool to help you reach high places, and stay injury-free. 7. Personal Inventory Though it may be difficult to establish a 5-year (or even 1-year) plan right now, making a personal inventory can pay off dividends in the future. A One-page Miracle (OPM) can help you make better choices, which will enable you to achieve more in life. Write down the specific goals you have for each major area of your life. Then ask yourself every day, “Is my behavior getting me what I want?” This simple but profound activity can aid the process of turning your thoughts into reality. Click here for tips on how to create your own OPM. 8. Learn Something New Set aside some time every day to learn something new. Here are some examples: Learn a foreign language Pick up a musical instrument like the guitar, piano or drums (please be mindful of your shut-in neighbors) Improve your cognitive functioning with crossword puzzles, Sudoku or brain games Learn a new exercise, type of dance or other physical activity Take a chess tutorial Learn how to draw or paint Learn how to cook (or try new healthy recipes) Take an online class Brain researchers emphasize that the “use it or lose it” principle applies to the brain. When the brain stops learning it can start fading, so be intentional at learning new things. 9. Movie Night Having a movie night is a great way to keep the entire family occupied and spend some quality time together. You can select a family favorite or a new release. Or, if you’re up for a twist, have everyone write down their movie selection on a strip of paper, put the folded slips into a bowl, and have someone randomly select the winner. Although the idea might meet with initial resistance from younger family members, consider watching a classic movie. Films like “The Wizard of Oz” (1939) or “The Adventures of Robin Hood” (1938) are sure to appeal to every member of your family. 10. Take a Walk If you’re feeling a little cooped up, stepping outside for some fresh air is a healthy choice, both mentally and physically. The change in scenery will give you a new perspective, which might inspire some new ideas that you can use in your personal or professional life (the idea for this blog came while I was on a walk). Walking can help clear your mind, improve your mood,³ and burn some calories all at the same time. It also can help ensure you get some vitamin D3 (if it’s sunny out). Be sure to dress warmly when taking a stroll during the winter months. 11. Write It Down The process of journaling gives stressful thoughts a place to live other than your brain. Once those concerns have been expressed, they often lose their intensity and urgency, which can help you mentally relax. Writing in your journal 10 minutes before you go to bed can help relieve the worries of the day and put you in a restful state of mind. 12. Stay Connected Social connections are incredibly important to your overall well-being. Focusing your time and energy on positive people can have a dramatic impact on your everyday life and longevity. Though you might feel more distant from people than ever before, visually communicating with others is possible via applications like Zoom, Skype, or FaceTime. Of course, a good old-fashioned phone call is still an excellent way of keeping in touch with friends and loved ones. Relieve Your Cabin Fever Hopefully implementing these ideas will help alleviate any lethargy or loneliness you may be experiencing this winter season. Feel free to share these tips, along with any others you can think of, with your friends and family. And, stay healthy and safe! 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. DeBusk, C. (2022, May 9). Using Feng Shui for your mental health. Verywell Mind. https://www.verywellmind.com/using-feng-shui-for-your-mental-health-5188480 2. Houston, S. M., Lebel, C., Katzir, T., Manis, F. R., Kan, E., Rodriguez, G. R., & Sowell, E. R. (2014). Reading skill and structural brain development. Neuroreport, 25(5), 347–352. https://doi.org/10.1097/WNR.0000000000000121 3. DeAngelis, T. (2022, November). Want to boost your mental health? Take a walk. Monitor on Psychology, 53(8), 80. https://www.apa.org/monitor/2022/11/feature-walk
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What Is Trauma and Where Can I Get Help?
Trauma affects millions of people worldwide and can have a significant impact on their mental health. From childhood abuse to natural disasters, understanding trauma is critical in helping individuals overcome the difficulties it presents. Whether you’re someone who’s personally experienced trauma or are seeking to learn more for personal development purposes, the following are valuable insights into what trauma is and how it impacts mental health. Let’s explore the intricacies of this crucial topic. What is Trauma? Trauma is a type of stress that can have long-lasting effects on a person’s mental and emotional health. It can be caused by an event or series of events that are emotionally threatening or overwhelming. Traumatic events can include car accidents, sexual assault or abuse, and exposure to violence or war. People who’ve experienced trauma may feel like they’re in danger even when they aren’t. They may feel scared, helpless, or alone. These individuals may be easily startled, become irritable or aggressive, have trouble sleeping, or avoid people or places that remind them of the traumatic event. These are all normal reactions to trauma. But for some, these reactions linger long after the event is over and can lead to reliving the trauma through nightmares and flashbacks. This may cause them to feel isolated, ashamed, or hopeless, which may lead to substance abuse, mood issues, and other mental or behavioral problems. These issues may stem from one of the different types of trauma. Types of Trauma There are many kinds of trauma that can occur throughout a person’s life. The most common types of trauma include: Physical abuse Sexual abuse Emotional abuse Psychological trauma Childhood trauma Natural disasters War or conflict Common Symptoms of Trauma Trauma can manifest in many ways, but there are some symptoms that tend to be common among those who’ve experienced it. Each type of trauma can have different effects on a person’s mental health. Some people may experience short-term effects, while others may suffer from long-term effects. Some common symptoms of trauma include: Mood issues Intrusive thoughts or memories/flashbacks of the event Avoidance of anything that reminds them of the event Increased worry and fearfulness Nightmares or sleeplessness Agitation or irritability Guilt or shame Feeling disconnected from others or emotionally numb It’s important to seek professional help if you’re experiencing any of these symptoms. A therapist can help you identify the source of your symptoms and develop a treatment plan to address them. Effects of Trauma on Mental Health Trauma can have a profound effect on mental health. Traumatic events can trigger a range of psychological reactions and other conditions. People who’ve experienced trauma often feel isolated and alone. They may feel like they aren’t worthy of help or that no one can understand what they’re going through. These feelings can make it hard for them to reach out for support. Untreated trauma can lead to long-term mental health problems. Coping Strategies for Dealing with Trauma When people think of the word trauma, they often associate it with a single, life-altering event, such as a experiencing a natural disaster or surviving a violent act. While these experiences certainly can be traumatizing, it’s important to remember that trauma isn’t always initiated by such dramatic events. Trauma can be caused by any experience that overwhelms your emotions, negatively affects your mood and stress levels, and causes you to isolate. Isolation can be a major factor in both causing and prolonging trauma. When you feel isolated and alone, you’re more likely to dwell on your trauma, which can magnify its effects. As such, one of the most important things you can do when coping with trauma is to seek out social support. One recent study¹ proved the importance of social support in trauma recovery, presenting a biopsychosocial model that explores how interpersonal connections can aid in managing trauma symptoms and fostering resilience after traumatic events. Surround yourself with family and friends who will listen to you and offer words of comfort. If you don’t have close friends or family members you can rely on, there are many support groups available for people dealing with trauma. Talking about your experience with others who’ve been through similar situations can be very helpful in coming to terms with what happened and beginning the healing process. It’s also important to take care of yourself physically when you’re dealing with trauma. Exercise and proper nutrition can help improve your mood and give you more energy to cope with difficult emotions. Be sure to get enough sleep, as fatigue can make it harder to deal with stress. Also, try to find activities that bring you joy and help you relax. Whether it’s reading, playing music, or engaging in deep breathing exercises, find activities that can help reduce stress and increase calm and relaxation. Best Treatment Options for Those Experiencing Trauma There are a variety of treatment options available for those experiencing trauma. The type of treatment will vary depending on the individual and the severity of their trauma. Some common treatments include: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Psychotherapy: This is a type of counseling that can help individuals process their feelings and thoughts related to the trauma. It can be done in an individual or group setting. Cognitive Behavioral Therapy: CBT can help individuals change negative thinking patterns and behaviors that may be associated with their trauma. Eye Movement Desensitization and Reprocessing: EMDR uses eye movement to help reduce the intensity of traumatic memories and has been an effective treatment for many people, including those struggling with post-traumatic issues. Supplements: High-quality dietary supplements may help with emotional, physical, and mental challenges. It’s always recommended to speak with a nutritionally-informed doctor or healthcare professional before starting any supplement regimen. [/wc_box] Long-Term Effects of Untreated Trauma Trauma doesn’t have to be a singular, life-altering event. It can be the result of several negative experiences that cumulatively create an overwhelming sense of hopelessness, powerlessness, and fear. For many people dealing with untreated trauma, attempts at numbing their emotional pain may lead to substance abuse² and self-harming behaviors. If you or someone you know is struggling with the effects of trauma, help is available. If you aren’t sure what to do, talking to a doctor or mental healthcare practitioner is a great place to start. Hope for the Journey to Recovery Trauma is a life-changing event that can have a major impact on an individual’s mental and physical health. It’s important to be aware of the signs and symptoms of trauma, how it can manifest in day-to-day life, and what potential treatments are available for those affected. Remaining open to conversations about this topic can provide support and understanding for those who’ve gone through a traumatic experience. With safe spaces, educational resources, and proper professional help, it’s possible to find the support and encouragement you need to guide you on your journey of recovery. Amen Clinics offers in-clinic and telehealth (via telephone and video conferencing) services. To learn more about the full range of services at Amen Clinics or to set up an appointment, please call 866-347-6076. 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. Calhoun, C. D., Stone, K. J., Cobb, A. R., Patterson, M. W., Danielson, C. K., & Bendezú, J. J. (2022). The role of social support in coping with psychological trauma: An integrated biopsychosocial model for posttraumatic stress recovery. Psychiatric Quarterly, 93(4), 949–970. https://doi.org/10.1007/S11126-022-10003-W. 2. Center for Substance Abuse Treatment. (2014). Chapter 3: Understanding the impact of trauma. In Trauma-informed care in behavioral health services (Treatment Improvement Protocol (TIP) Series No. 57). Substance Abuse and Mental Health Services Administration. Available from https://www.ncbi.nlm.nih.gov/books/NBK207191/
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