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12 Best Foods for Your Brain Health
12 Best Foods for Your Brain Health Taking care of your brain may be as simple as eating the right foods, and consuming proper amounts of vitamins and other nutrients to support your heart, brain and muscles, too. Consistent exercise and other regular healthy habits (sound sleep) will help bolster your brain, too. Here are our top 12 foods that are very beneficial for brain (and heart) health. They’re also delicious! Fruits and Vegetables, Best Foods for Brain Health Spinach and leafy greens. These nutrient-dense vegetables are rich in magnesium, which helps dilate blood vessels, and boost blood flow to the brain. Asparagus. An incredible source of folate, asparagus is energy for your brain! Studies show that people with lower levels of folate tend to be more likely to experience depression. Oranges. Your body can’t naturally make vitamin C, but it’s an essential nutrient for eyesight and healthy brain cells, so eat up. Oranges are also rich in flavonoids, shown to improve memory and cognition. Blueberries. Cancer-fighting antioxidants in many berries help protect the brain from oxidative stress (and toxic pollutants) believed to reduce risk of dementia and Alzheimer’s. Studies suggest blueberries support learning capability and motor skills. Omega-3 Fatty Acids: Your Brain’s Best Friend Omega-3 fatty acids play crucial roles in reducing bad cholesterol, decreasing inflammation, and asthma, among other conditions. There’s a balance between Omega-3 and Omega-6 fatty acids you should know about. Walnuts. Consume them in whole form, with the skin on, for maximum polyphenols. These little nuts are full of Omega-3 fatty acids which lower your risk for depression, can help you sleep better, and increase memory. Salmon. Naturally high in Omega-3, these keep your brain full and fit. Studies show that people with low levels of Omega-3 have smaller brains than those with high levels. Olive Oil. High in monounsaturated fats and polyphenols, consuming olive oil has natural anti-inflammatory benefits and has been shown to help improve memory. Flaxseed. A great source of protein and fiber, this little seed is also a good source of vitamin E, which can help decrease cognitive decline. Avocado. This incredibly underrated fruit, is full of healthy fats that help to normalize blood pressure and cranial blood flow. Healthy blood flow means a healthier brain. (And good guacamole can’t be beat!) [wc_box color="inverse" text_align="left"] Can Chocolate Actually Be Good for Your Brain? Dark Chocolate. It’s true, chocolate is a health food! Just a few ounces of organic cocoa can help improve blood circulation to the brain. It also stimulates “get happy” endorphin production and increases antioxidants. Try BrainMD's healthy chocolate bars! Peppermint. This food doesn’t even need to be eaten, based on its aromatic properties. Whether eaten, chewed, or smelled, peppermint can increase both alertness and memory, while improving reasoning and problem solving kills. Green Tea. Antioxidants in green tea help decrease toxic free radicals and encourages healthy blood flow. Drinking green tea in some studies has been shown to potentially decrease the risk for dementia and it may help curb cognitive decline. Always brew fresh leaves – powdered drinks will not provide brain health benefits. [/wc_box] Taking care of your brain may be as easy as eating healthy meals, drinking plenty of water (and tea), and ramping up that exercise routine. Find 100 brain-healthy recipes in Tana Amen’s and Dr. Amen’s newest book, The Brain Warrior’s Way Cookbook.
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SAMe and Betaine TMG – The Mood Enhancing Power Couple
When your brain gets sick or ages, it is never just one biological mechanism, such as blood flow, that fails us, it is generally multiple mechanisms, such as blood flow, toxic buildup, nutrient depletion and inflammation. This gives us the blueprint on how to help overall brain health – in multiple mechanisms that support healthy blood sugar, gut health, blood flow, antioxidant status and decreased inflammation. Single mechanism interventions, such as just taking ginkgo or vitamin E by themselves, have not consistently worked in large scale studies. But when we use smart combinations, in a multiple mechanism approach, their effectiveness significantly improves. Best Nutrients for a Healthy Brain For example, with my patients, I often use: Omega 3 fatty acids to support decreased overall inflammation Ginkgo and vinpocetine to boost cerebral blood flow Probiotics to support gut health … because the health of your gut affects the health of your brain Alpha lipoic acid to help stabilize blood sugar levels and protect against nerve cell damage Huperzine A and choline to boost acetylcholine levels, one of the main amino acids involved with learning and memory Phosphatidylserine to support nerve cell membrane fluidity N-acetyl-cysteine (NAC) for antioxidant support and detoxification The science behind using natural supplements grows stronger every year, but we must stop looking for single bullet treatments, and instead help the brain in all of the ways it struggles. This multiple-mechanism approach is what we used in our published brain rehabilitation study with football players where 80% of the players experienced significant improvement…and it’s what we use to help the people who come to our clinics. The Power Couple Another area that can benefit from this multiple mechanism approach is your mood. One of my favorite supplement combinations to help support a positive mood is betaine (trimethylglycine) and SAMe (S-AdenosylMethionine). SAMe is a small, naturally occurring molecule which powers over 200 enzymes necessary for healthy cell growth, maturation, and specialization. In the brain, SAMe is required for nerve cells to make energy, maintain connectivity, and generate mood-related neurotransmitters. Taken alone, data from numerous clinical trials indicate SAMe strongly promotes positive mood. In fact, this nutrient has been so effective that it has been available by prescription in Europe for many years as an antidepressant. And now it can work even better! The Science Recent research demonstrated that taking betaine at the same time as SAMe potentiated the effects of the SAMe on mood. In the clinical trial, subjects who received SAMe (750 mg/day) plus betaine (375 mg/day) performed better than SAMe alone (800 mg/day) on measures of worry, helplessness and worthlessness, agitation, and physical efficiency. In yet another study, the efficacy of the combination of betaine and SAMe was tested against an antidepressant medication. After 6 and 12 months, both treated groups showed a noticeable improvement, although the group treated with SAMe plus betaine showed better results in terms of score on a depression rating scale, a number of individuals in remission, and side effects. If you are looking for a natural, safe, and effective way to promote a positive mood, give betaine and SAMe a try!
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7 Ingredients for Brain Health: When More is More
Your Brain is Elegant and Complicated Your brain is one of the most complicated machines in the world. It works through many different mechanisms, and it's because of this diversity that our Brain & Memory Power Boost supplement has been so effective at improving cognitive function for so many people. Our Brain & Memory Power Boost utilizes seven intensively researched, key ingredients to improve these many different mechanisms in order to get the best brain-boosting results. Ingredients for Brain Support Two of these ingredients, Vinpocetine and Ginkgo Biloba Extract, work together to support healthy blood flow to the brain, which is vital considering your brain requires 20 percent of your body’s total oxygen and blood sugar resources. In addition, the issues associated with cognitive decline during aging often stem from a lack of proper blood flow. We always say, "Some of the prettiest brain scans we have seen at Amen Clinics come from people who take Ginkgo." Another ingredient, PhosphatidylSerine (or PS for short) works at the synapse, or the connections between brain cells. PS works with your brain cells to help them communicate quickly and efficiently for longer periods, as opposed to slowing down. To ensure your brain has enough energy to function throughout the day at high levels, we incorporated both Acetyl-L-Carnitine (ALC) a key nutrient for creating energy in our nerve cells, and Alpha-Lipoic Acid, which influences the enzymes that help produce more energy in the body. And as if all this weren’t enough, we added N-AcetylCysteine (NAC), the brain’s most useful antioxidant that works to help your nerve cells stay balanced, keeping conditions optimal. In addition to NAC, we included Huperzine A, an extract from Huperzia serrata (club moss), a traditional Chinese medicinal herb, that supports your acetylcholine system, a key brain neurotransmitter. A Multiple-Mechanism Approach to Memory Loss The ingredients in Brain & Memory Power Boost work to support multiple mechanisms in your brain. This multiple-mechanism approach is how we think about formulating supplements. As with health in general, no single approach will help you reach your goals but rather a combination of techniques and habits to contribute to better health. That’s why we always recommend a healthy diet, exercise, plenty of sleep, and good relationship habits to accompany your supplement regimen.
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Do You Have the Winter Blues?
Are you still in hibernation mode? That's OK. Everyone knows it feels better to cuddle up now, watch a movie, and drink a warm, frothy beverage when it’s cold outside or during your chilly rainy season. Many of us are feeling lethargic, fatigued, moody and maybe just a little bit lazy. Also, those thick woolly sweaters can hide your errant holiday resolutions. Why is Your Bad Mood Not Going Away? Signs of low winter mood can include: Negative or guilty thoughts Mental fogginess Purposefully avoiding social interaction Overeating and emotionally eating Periods of starving and bingeing Difficulty with concentration and memory Because most people write off these signs and behaviors as “just being down,” they don’t take proper care of themselves; they don’t believe they need to do anything about it. What Causes The Need to Hibernate? A variety of things can alter or change your cold-weather mood, but there are a few distinct reasons why a change in climate can be responsible for – or the catalyst for – your shift into bad moods. Decrease in Serotonin Activity As the weather changes, and your ordinary schedule is thrown for a loop, your brain's serotonin activity can decrease. As the brain neurotransmitter that plays a majority role in mood, serotonin falloff often is correlated to an upsurge in negative mood. Fluctuations in Melatonin Activity This hormone provides your body with normal sleep cycles, and ebbs (and flows) can affect your mood. When sudden drops in this hormone occur, mood and sleep can get out of sync and contribute to mood swings. If your melatonin activity is out of balance, a melatonin supplement may help you feel more balanced and clear. Vitamin D Deficiency When you’re spending less time in the sun, which is true for most people during the winter weather, we make less vitamin D in the skin. Low vitamin D is linked to low mood and higher perceptions of stress and anxiousness. How Can You Get Rid of Your Winter Blues? There are plenty of ways you can naturally boost your mood or help to alleviate the negative signs and feelings that come with the winter blues. Many of the negative feelings of winter blues are believed to be tied to lack of sunshine and UV rays, which results in the skin producing less vitamin D. One popular, proactive remedy to offset the moody blues is a "bright-light therapy" lamp or light box, which for some people helps combat moodiness, jet lag, and mood swings. They simulate noontime sunshine without the UV rays that can cause skin cancers; and the therapy lamps have several different settings to help you avoid eyestrain. A more cost-effective alternative is to make sure you’re by a window with as much natural light as possible, for at least 30 minutes each day. Sweat to the Beat Try to maintain a healthy diet that fuels your more active lifestyle. Ramp up your will-power and adopt a moderate daily exercise routine. Also, be sure to stick to these healthy habits in order to maintain more even moods and a sense of mind-body balance. If you’re looking for a mood enhancing supplement, BrainMD’s Serotonin Mood Support and SAMe Mood & Movement 400 are both scientifically designed to support the brain mechanisms that promote positive mood and emotional balance during your hibernation months. 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.
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Benefits and Uses of SAMe Supplements
SAMe Supplements Promote Good Mood Brain Chemistry At BrainMD, we see your brain as a sophisticated supercomputer with both hardware and software. For peak efficiency, the machinery (including cells, connections, chemicals, energy, blood flow, and waste processing) needs to work effectively. When your brain hardware or “machinery” doesn’t work quite as smoothly, your health practitioner may suggest therapeutic and biological interventions, including exercise, supplements, medication, neurofeedback, sleep apnea evaluations and treatment, hyperbaric oxygen, and more. Whenever feasible, we recommend the most natural ways to heal and support the brain, such as supplements and lifestyle interventions – nutrition plans and workout prescriptions, for example. While we still use medications when needed, and believe they save lives when used appropriately, we believe that treatment providers should first do no harm, and use the least toxic treatments. (Note: People who suffer from bipolar disorder should generally avoid SAMe since it may provoke mood swings.) What is SAMe? S-AdenosylMethionine (SAMe) can be made naturally in the body or synthetically as a supplement. It powers over 200 enzymes necessary for healthy cell growth, maturation, and specialization. In the brain, SAMe is required for nerve cells to make energy, maintain connectivity, and generate mood-related neurotransmitters. And your body utilizes SAMe for pain relief, depression, liver disease, and other conditions. People who don't make enough SAMe naturally may be helped by taking SAMe as a supplement. Widely studied for the treatment of osteoarthritis – you may have even seen a bottle of SAMe at your grandmother’s house first. But SAMe is not just for joints. In fact, over 40 clinical studies have suggested SAMe can potentially help some people battle heart disease, migraines, Parkinson’s disease, depression, PMS and other conditions. Furthermore, the National Institutes of Health (NIH) which provides scientific evidence ratings for natural supplements, reports that SAMe is effective for treating depression, and may help slow the aging process. SAMe Supplement Benefits: May Also Help PMS, Fibromyalgia, Dementia, and Pain This nutrient has been available by prescription in Europe for many years as an antidepressant and has been available over the counter in the U.S. since the early 90s as a mood lifter and as a supplement for nervous system disorders. SAMe is involved with the production of several other brain neurotransmitters, dopamine and norepinephrine. Maintaining adequate levels of these foundational neurotransmitters is essential in supporting feelings of well-being. Recent controlled trials have demonstrated the efficacy of SAMe in promoting a happy, balanced mood. NIH double-blind research conducted at Harvard Medical School and Massachusetts General Hospital demonstrated that SAMe is beneficial as an additive to those resistant to FDA-approved antidepressants. People taking SAMe in addition to regular antidepressants experienced double response rate and remission rate compared with placebos. One major problem with compliance of prescribed antidepressants is the number of unpleasant side effects, including the 70 percent of patients who experience sexual dysfunction. (This negatively affects adherence to their medication regimen.) Clinical trials have found that SAMe can decrease sexual dysfunction. Everyone can use a little help sometimes. If you are looking for a safe, natural supplement that can support brain health and joint function all while promoting a positive mood, try the natural route first.
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4 Tips to Become the Best Version of You This Year
Jingle bells, jingle bells – wait a minute. Hold your reindeer, there. If you are not feeling quite in the holiday swing of things yet, just do it. Let out one giant “Humbug!” and get it out of the way… Ah, now, that feels better! It is the time of year to look back, take stock and rewrite your negative stories. Set goals for the new year that center around gratitude, strength, and mindfulness. Try these four expert techniques to get in touch with your healthier, calmer self, the best version of you this year. We can help you slow down your busy brain, create healthier relationships, and ultimately bring your life back under control, all of which increase the likelihood for glad tidings of comfort and joy. 4 Ways to Make the Season Merry and Bright 1. Boost Your Immunity Naturally No one feels happy and bright when they are sniffling over the Christmas cookies! While no single food will magically fend off the flu, some nutrients can help protect your body from billions of germs and bacteria. Here are specific nutrients and foods that researchers may suggest to enhance your immune system: Omega-3 fatty acids found in flaxseed oil, nuts, salmon, tuna, mackerel Zinc-rich foods found in chickpeas and some legumes, oysters, crab, lean meats and poultry Selenium-rich foods found in barley, broccoli, sardines, tuna, Brazil nuts Vitamin E-rich foods found in seeds, almonds, peanuts, hazelnuts 2. Slate Time to Tune Up Getting 30 minutes of daily physical activity can strengthen many defenses of the immune system, kick-start your stamina and keep anxious thoughts at bay. Since consistent exercise is a natural anti-depressant, it can help deflect some of those daily and seasonal anxieties. “Exercise gets antibodies and white blood cells moving through the body faster, so they may detect illnesses sooner,” says Daniel Amen, M.D. “Additionally, an increase in blood circulation [from exercise] may also trigger the release of hormones that ‘warn immune cells of intruding pathogens,’” which may help sidestep sickness while enhancing your mood. 3. Take Your Vitamin D, for Goodness Sake Vitamin D plays a number of pivotal roles in promoting weight loss, good moods and immunity. Unfortunately, nearly one-third of the U.S. population is vitamin D deficient, says Dr. Amen. Very few foods contain much vitamin D, so your best bet is to take a supplement containing Vitamin D. NeuroVite Plus combines more than 50 nutrients, including vitamin D and plant extracts in their most active forms, to provide whole body-mind nutrition. 4. Train Your Brain to Bring Joy to the World Every time you have an unkind thought or a stress-out thought, your brain releases negative chemicals that make your body feel bad, says Dr. Amen. Every time you have a happy thought, or a kind thought, your brain releases chemicals that make your body feel good. Whenever you're happy, imagine that your brain is releasing bubbles with smiling faces, he suggests. And pass them on to the next person who may be mumbling “Humbug” right about now. Being vital and feeling hearty around the holidays improves your mood and boosts your stamina. (Go chop that firewood already.) To celebrate additional glad tidings, try more of these “good mood” nutrients.
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Kid's NeuroVite Supplements
By definition, vitamins and essential minerals are substances that are essential for normal health and functioning. Without them we develop deficiency symptoms that can be serious. Since they cannot be made by the body in sufficient quantities, they must be taken in from the environment – typically through food. Thanks to the dramatic amount of growth and development they are experiencing, children are especially in need of generous allowances of vitamins and minerals, which are critical for healthy growth, activity, learning, and behavior. Without question, the best possible source of vitamins and minerals for kids is high-quality, organic, locally-grown, unprocessed food. However, for most time-crunched families, eating home-cooked, well-balanced meals made from these ingredients 100% of the time just isn’t possible. Additionally, it is possible for genetic variation to raise an individual's requirements for a vitamin or mineral to way higher than they can obtain even from a perfect diet. Many Children Eat Less Than a Minimum Daily Allowance of Nutrients Alarming studies show that a high percentage of children in North America and other developed countries eat less than the minimum daily allowance of many essential nutrients. Additional studies indicate that modern foods don't meet children's needs for these nutrients. Adding an expertly designed multivitamin/mineral supplement to their diet helps to fill any nutritional gaps. Many clinical research studies have established that supplementing children's diets with multiple vitamins and essential minerals supports their brain and body development. So now that you know the importance of giving your child a multiple vitamin-mineral supplement, you are still faced with trying to figure out which one to buy: There are a lot of multiples out there – if you’ve ever walked down the vitamin aisle of your local health food store, pharmacy, or grocery store, you know how many choices there are. That’s why Dr. Amen and his BrainMD team developed Kids’ NeuroVite – to take the guess work out of what multiple vitamin-mineral supplement to use for your kids. This science-based formulation provides generous amounts of well-utilized nutrients for: making energy (magnesium, the B vitamins) supporting the brain's maturation (methylfolate, methylB12, choline) improving immunity (vitamin C, zinc, selenium) supporting vision (lutein, zeaxanthin) "Get kids started with the support they need. Kids’ NeuroVite was developed for my own children and grandchildren. It can help yours, too." – Daniel G. Amen, MD The BrainMD team scoured the clinical research to document which nutrients are best proven for kids over the long term. We didn't take any shortcuts when selecting the ingredients for our Kids’ NeuroVite. A broad spectrum of nutrients for healthy minds and active bodies was chosen while paying close attention to purity, optimal absorption, and utilization. You know what you WON’T find in Kids’ NeuroVite? Ingredients that you might find in other kids’ multivitamin/mineral supplements that: May be unsafe, such as cyanocobalamin (cyanide with vitamin B12) Are poorly absorbed, such as magnesium oxide, zinc oxide, other oxides Are poorly utilized once absorbed, such as folic acid, beta-carotene (poorly converted to vitamin A), and vitamin D2 Are simply unnecessary, such as titanium dioxide, artificial colorants, and sugar Your child will LOVE the taste of the orange-flavored penguin chewables which are free from sugar, dairy, gluten, wheat, eggs, and artificial colorings or flavorings. Give BrainMD’s Kids’ NeuroVite a try- risk free! We offer a 1-year, money back guarantee on your first bottle of any supplement. And you will have peace of mind knowing that you are providing your child with high-quality "nutritional health insurance," adds Dr. Amen.
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