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7 Ways to Reduce Holiday Stress and Make the Seasons More Joyful
For many people, the holiday season represents a joyful time of the year. But for others, it’s a period of added stress that can result in exhaustion, weight gain, mounting debt, and…relatives. Seems like every family has at least one relative who creates drama during the holidays. Think about the “crazy maker” at your family gatherings and see if they’re among this cast of characters: Uncle Jim is intoxicated by 4 pm. He has brutally honest conversations with anyone he can corner. He excels at sticking his nose where it doesn’t belong and instigating arguments. Then there’s Cousin Lucy. She still holds a grudge over the rude comment Uncle Jim made to her last year. Of course, she’s “confidentially” shared this story with every member of the family. And what about Grandpa Joe? He sits in the corner of the living room and watches TV all day. Even though he refuses to participate in family games or activities, he complains about being bored all the time. So, how can you handle someone who thrives on making everyone else around them miserable? If someone in your family loves to stir the pot during family gatherings, here are some practical steps you can take to reduce holiday stress. 7 Practical Ways to Prevent a Crazy Maker from Ruining Your Holiday 1. Show Kindness When greeting your quarrelsome relative, find something nice to say about them. Complimenting them on their outfit, hairstyle, or other accessory may help improve their disposition. This preemptive gesture of goodwill may help to set a positive tone for the family gathering and help prevent holiday stress. Kind words can create a positive feedback loop – the person giving the compliment often ends up feeling just as uplifted as the receiver of the compliment. As difficult as it may be at first, get in the habit of complimenting your disagreeable relative. Who knows, you may be able to find common ground with them, which can be a win for everyone in the family. 2. Get Moving If you need a break from a movie marathon or if you just want to work off that extra slice of turkey or ham, get the family outside for some fresh air and exercise. Engage in a brain-safe activity or take a long walk. Walking can help you clear your mind, decrease anxious thoughts, improve your mood,¹ and burn some calories all at the same time. Physical exercise boosts blood flow to the brain. When everyone in the family is thinking clearly, better decisions and behaviors should follow. It’s always better to stimulate the brain with physical activity than family drama. 3. Avoid Alcohol Many people think serving alcohol at a holiday gathering will help settle everyone down, but it actually can act like rocket fuel for impulsivity and family conflict (especially when consumed by the Uncle Jim’s of the world). Alcohol stimulates your appetite, prolongs the time you sit during a meal and is associated with continued eating even when you feel full. Alcohol exerts substantial influence on the circulation in your pancreas, which increases the production of insulin.² This can lead to low blood sugar levels, which can negatively affect your decision-making. Instead of alcohol, serve a low-sugar, hot apple cider – it makes the house smell amazing and will warm cold hands after outdoor family fun. 4. Minimize Conflict Many people can function well with stress, but not well without it. Conflict-seeking behavior can be used as a form of self-medication to wake up the brain, and some people can get addicted to it. This can cause family friction and lead to even more holiday stress. Resist the urge to participate in discussions that can offend or create family strife. Always look for a way to redirect negative tirades or inappropriate conversations. If that doesn’t work, isolate the offending individual from the rest of the group to prevent them from ruining the holidays. 5. Eliminate Sugar There’s mounting evidence that sugar is toxic. Excessive sugar intake, which is linked to insulin imbalance, heart problems, and other organ issues, is responsible for 35 million deaths a year globally.³ If you find it difficult to resist holiday treats, be sure to steer clear of the dessert table (and make sure your troublemaking relative does the same). Sugar increases erratic brain cell firing and has been implicated in aggression. Low blood sugar levels are associated with overall lower brain activity, which means more cravings and more bad decisions, like reaching for a sugary snack or soda. The best way to regulate your blood sugar is to eat a healthy snack every 3 to 4 hours. Natural snacks, like whole fruits, seeds, and nuts, are portable and are ideal for fending off hunger between meals. 6. Say Sorry Perhaps there’s something in our DNA that makes us want to be right all the time, but many people have a hard time saying sorry. Even if you feel like you’ve been wronged, say you’re sorry to your antagonizing relative. Offering an apology can help build a bridge in a relationship, and the other person might be grateful that you took the initiative in trying to resolve the disagreement. In the end, it’s far better to apologize than to cast blame and cause a meltdown at the dinner table. 7. Be Mindful In our “take care of number one” society, our focus tends to be on ourselves rather than on others. Try to be more mindful of those around you. If they have a need, try to meet it. Force yourself to stay attentive in every conversation. Be an active listener and make eye contact with the person talking to you. Chances are, they’ll appreciate you taking the time to really listen to them, which in turn will make you grateful for being able to participate in a meaningful conversation. Reduce Holiday Stress Implementing these proactive strategies can help safeguard you and your family from a crazy maker so that you can enjoy a fun-filled and stress-free holiday. The BrainMD team wishes you and yours a safe, healthy, and happy Holiday Season! 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. Mayo Clinic Staff. (2021, March 19). Exercise and stress: Get moving to manage stress. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469 2. Steiner, J. L., Crowell, K. T., & Lang, C. H. (2015). Impact of alcohol on glycemic control and insulin action. Biomolecules, 5(4), 2223–2246. https://doi.org/10.3390/biom5042223 3. Arnone, D., Chabot, C., Heba, A.-C., Kökten, T., Caron, B., Hansmannel, F., Dreumont, N., Ananthakrishnan, A. N., Quilliot, D., & Peyrin-Biroulet, L. (2022). Sugars and gastrointestinal health. Clinical Gastroenterology and Hepatology, 20(9), 1912–1924.e7. https://doi.org/10.1016/j.cgh.2021.12.011
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What Are the Top Health Benefits and Types of Saunas?
In the fast-paced modern era, stress has become an unwelcome part of our daily lives. But the good news is there are many natural ways to alleviate your worries and promote overall well-being. One of those therapies involves sweating it out in a sauna. Let’s explore how harnessing the healing power of heat can leave you feeling refreshed, revitalized, and ready to take on whatever life throws your way. Origin of Saunas The sauna, a small room or building designed specifically for experiencing heat sessions, has been used for centuries as a form of therapy and relaxation. This ancient practice originated in Finland and has since spread around the world, gaining popularity for its numerous benefits beyond just physical health. The earliest saunas weren’t much more than simple pits dug into the ground with logs placed over them to create a makeshift hut. These structures were primarily used as a place for cleansing and curing illnesses. Over time, saunas evolved into more sophisticated spaces made from stone or wood, with fireplaces or stoves used to heat rocks that would release steam when water was poured over them. Sauna use was widespread in Europe during the Middle Ages, where the practice became a form of bathing. In some cultures, such as Sweden and Russia, saunas were also commonly used for socializing and conducting business meetings. In North America, Native American tribes used sweat lodges, which served a similar function to saunas – promoting physical healing and spiritual cleansing. However, it wasn’t until the 20th century that Scandinavian immigrants brought the traditional Finnish sauna practice to North America. Today, saunas can be found all over the world in various forms – from traditional, wood-fired saunas to modern electric ones found in gyms and spas. The Power of Heat Saunas can be an effective tool for relaxation. Heat can penetrate deep into our bodies, reaching muscle tissues and stimulating blood flow. This increase in circulation can help alleviate pain and tension while promoting overall health and well-being. When we step into a hot sauna room, our body responds by releasing endorphins, also known as “feel-good” hormones, which can help to reduce stress. At the same time, sweating allows us to release built-up tension within muscles, which can help ease any pain or discomfort we may be experiencing. Aside from its effect on stress reduction and pain relief, the powerful heat of a sauna also can improve our skin health. The sweating process helps unclog pores and remove toxins from the body. Also, the increased blood circulation nourishes skin cells, which helps promote healthier skin. Sauna use may have other potential health benefits¹ for the entire body. Here are just a few… 5 of the Best Health Benefits of Saunas 1. Stress Reduction One of the most well-known benefits of saunas is their ability to reduce stress. Due to work pressures, family responsibilities, societal expectations, or other factors, we all face a variety of stressors. However, excessive stress can take a toll on our mental and physical health. The heat generated by a sauna helps to release endorphins, which can help promote relaxation² and elevate mood, while reducing stress and tension. Additionally, the tranquil environment of a sauna allows individuals to disconnect from outside stresses and focus on their own mental and physical state. Regular sauna use may help lower levels of cortisol – one of the main stress hormones. High levels of cortisol in the body can lead to various health issues such mood problems, weight gain, and decreased immune function. Taking 15- to 30-minute sauna sessions at least twice a week can help lower cortisol and potentially reduce the risk factors for the above issues. 2. Improved Circulation The heat from a sauna helps blood vessels dilate, which increases circulation throughout the body. This can have numerous positive effects such as lowering blood pressure and improving muscle recovery time after exercise. Improved circulation also aids in supplying oxygen and nutrients to different parts of the body, which helps promote overall health. 3. Boosted Immunity Regular use of saunas may help strengthen the immune system against illness and infection. Sweating during a sauna session can help eliminate toxins, which can allow the body’s defense systems to function more efficiently. 4. Pain Relief The heat from a sauna can work wonders for those experiencing pain or discomfort due to sore muscles from exercise. Increased circulation assists in providing relief by reducing inflammation and promoting faster healing processes within the affected area. 5. Detoxification Sweating helps the body eliminate toxins, which makes saunas an excellent way to aid in this process. This can help rid your body of harmful substances that build up over time like heavy metals and chemicals absorbed through daily exposure. As you relax comfortably inside a sauna, your sweat glands help release these toxins from your body. Coupled with proper hydration, this can have a significant impact on overall health and wellness. Types of Saunas Let’s take a closer look at the two main types of saunas and their differences. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Traditional Saunas The basic principle behind this type of sauna is to heat up rocks or stones placed over a fire or electric heater until they reach high temperatures (typically between 70-100 degrees Celsius). Water is then poured on these hot stones to produce steam, which increases the humidity levels within the room. The temperature and humidity combination in traditional saunas can create what’s known as “loyly,” the sensation produced when steam contacts the skin. This experience can be incredibly invigorating and may have numerous health benefits such as improved circulation, detoxification, respiratory relief, and stress reduction. Infrared Saunas While traditional saunas use direct heat from sources like fire or electricity, infrared saunas use special heaters to emit infrared heat waves directly into the body without heating up the surrounding air. These heaters generate waves that penetrate deep into the tissues, causing our body temperature to rise from within rather than from outside air. Due to this unique method of producing heat, infrared saunas are able to operate at lower temperatures (around 50-60 degrees Celsius) compared to traditional saunas while still providing similar health benefits such as detoxification, pain relief, improved blood flow, and more relaxed muscles. [/wc_box] Differences Between Traditional and Infrared Saunas The main difference between traditional and infrared saunas lies in the type of heat they use. This leads to a few key distinctions such as the humidity level in the room, the temperature level, and how quickly the room heats up. Traditional saunas produce high levels of humidity due to the water being poured onto hot stones, while infrared saunas have low humidity levels since they don’t use steam. Though traditional saunas can reach higher temperatures, both types are considered safe with proper usage. Another key difference is that traditional saunas typically take longer to heat up (around 30-40 minutes) compared to infrared saunas which only take about 10-15 minutes. Additionally, some people may find it difficult to breathe in a traditional sauna due to the excessive heat and heavy steam, making an infrared sauna a more comfortable option for those with respiratory issues. Both traditional and infrared saunas offer unique experiences with similar benefits for our health and well-being. If you prefer a hotter and more humid environment, a traditional sauna may be the best option. On the other hand, if you want a less intense heat without all the steam, an infrared sauna may be the better choice. Ultimately, it comes down to personal preferences and which type of sauna best suits your needs. Turn Up the Heat For centuries, people have used heat to relax, unwind, and treat various health conditions. From traditional saunas to modern infrared saunas, which are becoming increasingly popular around the world, many are discovering the healing power of heat. Saunas offer potential health benefits that go beyond basic relaxation. From stress reduction to improved immunity and detoxification, incorporating regular sauna sessions into your wellness routine may help contribute to a healthier and happier lifestyle. So, consider taking advantage of the healing power of heat and reap the rewards for both your mind and body. Note: Be sure to speak to your doctor or other healthcare professional before starting sauna therapy. 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. Laukkanen, J. A., et al. (2018). Cardiovascular and other health benefits of sauna bathing: A review of the evidence. Mayo Clinic Proceedings, 93(8), 1111–1121. https://doi.org/10.1016/j.mayocp.2018.04.030 2. Cernych M, Satas A, Brazaitis M. Post-sauna recovery enhances brain neural network relaxation and improves cognitive economy in oddball tasks. Int J Hyperthermia. 2018;35(1):375–82. doi: 10.1080/02656736.2018.1504992
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10 Ways Inner Work Can Bring Peace and Purpose to Your Life
When was the last time you did outer work? Outer work may involve consistent exercise, proper nutrition, and quality sleep. These healthy lifestyle factors address the physical elements of existence. However, there are also emotional, psychological, and spiritual aspects to consider. So, when was the last time you did inner work? Inner Work The phrase “inner work” might initially deter some people since it conjures images of mystical trances or therapies such as hypnotism. The thought of doing “work” on one’s personality and psyche might be a tough sell for some. Though it may feel uncomfortable at first, inner work can bring about insight, inspiration, and personal growth. Inner work is frequently overlooked in daily life. Perhaps this is because it’s often easier to evaluate physical results than emotional or psychological progress. Also, in a society preoccupied with physical appearance, outer work typically takes precedence over inner work in daily routines. At its core, inner work is the process of getting to know yourself. It’s a form of introspective self-care where you can help yourself let go of harmful attachments, habits, people, and thoughts. Negative Thoughts Beliefs are powerful. Sadly, it’s common for people to believe things about themselves that just aren’t true. The trouble with negative thinking is that it can distort perceptions of reality. When left unchecked, negative self-talk can create serious self-esteem and mood problems. Have you ever had a limiting belief such as, “I’ll never be good enough?” When these thoughts occur, challenge them with questions like, “Is that really true?” Talking back to negative thoughts can help you retrain your brain, which will allow you to focus on the positive and leave the past where it is. Overcoming negative self-talk is just one of many types of inner work you can do. Here are some helpful ways for you to become more mindful of your inner life… 10 Ways Inner Work Can Bring Peace & Purpose to Your Life 1. Just Breathe Relaxation techniques can help you gain better control over stress and worry. Deep breathing is an effective therapy that can be done anywhere, anytime! Take deep breaths and let your mind and body start to relax. A simple exercise to reduce stress is breathe in for 8 seconds; hold it for 8 seconds; breathe out for 8 seconds, and then hold it for 8 seconds. Repeat 4 times. Try it. You should feel more focused and relaxed almost immediately. 2. One-Page Miracle Clear and focused objectives are essential to achieving goals. The One-Page Miracle is a powerful exercise that can make a dramatic difference in your life. Here are the simple steps: On a piece of paper, write down the specific goals for each area of your life, including your health (physical, emotional, and spiritual), relationships, work/school, and finances. Post it where you’ll see it every day. Ask yourself, “Is my behavior today getting me what I want?” Focusing on what’s important to you daily may make it easier for you to attain your goals. 3. Soothing Tunes Listening to music raises dopamine levels, which can increase pleasurable feelings, improve mood, boost energy, and help with focus and concentration. Remaining in a relaxed state of mind is easier to accomplish when you have a happy tune running through your head. Listen to brain enhancing music specifically composed to boost mood, gratitude, motivation, and inspiration. 4. Visit a Haven Choose a haven – a place where you feel comfortable and that you can imagine with all your senses. If it’s the beach, visualize the ocean, feel the sand between your toes, and the warm sun on your skin. Your haven can be any real or imaginary place where you’d like to spend time. During each session, choose one goal to work on. Stay with that goal until you can imagine yourself reaching it, going through each of the steps required to attain it. Begin to envision yourself not as you are, but as you want to be. Spend at least 20 minutes a day on this refueling, life-changing exercise. You might be amazed at the results. 5. Practice Mindfulness One of the best ways to achieve a state of calm is with mindfulness. Well-designed human studies show that daily mindfulness can help improve your brain.¹ Yoga, tai chi, and other mindfulness exercises can help reduce anxious and depressive thoughts and increase focus. Many people think that yoga is just stretching. While stretching is certainly involved, yoga can help decrease stress. As with exercise, start with short periods of 5 or 10 minutes and work your way into longer sessions. 6. 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 will 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. 7. Strong Connections Social connections can significantly affect your brain,² mood, and overall well-being. Building and maintaining healthy relationships may help you feel understood and cared for. When you care for others and feel cared for, your brain releases oxytocin, the “bonding” hormone, which can counteract some of the negative effects of stress. The health habits of the people you spend time with can have a dramatic impact on your own health. Surround yourself with people who are happy, upbeat, kind, and who challenge you to be the best version of yourself. 8. Practice Gratitude Did you know that practicing gratitude actually makes your mind work better? People who express gratitude on a regular basis are healthier, more optimistic, make more progress toward their goals, have a greater sense of well-being, and are more helpful to others. Write down three things you’re grateful for every day. Then, experience the joy that gratitude can bring. 9. Daily Meditation Make time for yourself every day. Taking breaks for meditation and relaxation provides benefits for both your physical and mental health. Spending just 15 minutes alone may refresh your mind. Clearing your mind and slowing your breathing can help restore inner calm. Repeating simple words like “May I be safe and secure” can increase positive emotions and decrease negative ones. Loving Kindness Meditations (LKM) can reduce pain and improve other mental health challenges. 10. Reach Out for Help Though isolating yourself during tough times may feel like the safest option, closing yourself off from the world can intensify negative feelings. Resist the urge to shut out the individuals who can offer you encouragement and support. Reach out to friends and family and let them know when you’re emotionally overwhelmed. Seek professional help if necessary, but don’t fight your battles alone. Find Your Quiet Place A foundational element of inner work is seclusion. To clear your mind and attain a peaceful state, it’s important to shut out external distractions. This includes turning off TVs, cell phones, and other devices. Also, it’s important to get away from loud traffic, noisy neighbors, or screaming kids. It might be best to find a place of solitude away from your home, at a park or other outdoor area. Inner work can be a journey of self-discovery that allows you to look at your life honestly and objectively. There may be highs and lows along the way, but don’t give up. Many have found this process to be freeing and rewarding...even life-changing. You may find that the results are well worth the investment, so set aside some time to focus on yourself today. At BrainMD, we’re dedicated to providing the highest purity nutrients so you can do the things you love. 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. Khoury, B., Lecomte, T., Fortin, G., Masse, M., Therien, P., Bouchard, V., Chapleau, M.-A., Paquin, K., & Hofmann, S. G. (2013). Mindfulness-based therapy: A comprehensive meta-analysis. Clinical Psychology Review, 33(6), 763–771. https://doi.org/10.1016/j.cpr.2013.05.005 2. Holt-Lunstad, J. (2024). Social connection as a critical factor for mental and physical health: Evidence, trends, challenges, and future implications. World Psychiatry, 23(3), 312–332. https://doi.org/10.1002/wps.21224
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4 Healthy Ways to Manage Your Work Stress
If you’re currently dealing with a stressful work life, you’re not alone. Most Americans experience work stress. Statistics from the American Institute of Stress show 83% of U.S. workers suffer from some type of work-related stress, which causes roughly one million people to miss work every day. It’s vital that you manage work stress. If you don’t, you risk allowing your work stress to manage you! The Effects of Work Stress A certain amount of stress is good and necessary. For instance, healthy stress can motivate you to meet your goals, improve your ability to problem solve, and help you to be more resilient. Stress becomes unhealthy when it reaches high levels for prolonged periods. High levels of work stress can keep you in fight or flight mode. This can disrupt bodily systems and increase the likelihood of developing serious health problems. For example, the excessive release of stress hormone cortisol can disturb healthy immune function and increase the chances of developing autoimmune disorders, heart health problems,¹ and memory issues later in life. Persistent stress can interfere with positive habits, such as consistent exercise, quality sleep, healthy eating, and social connections. This can trigger low mood and a host of other issues. The American Psychological Association has noted that overstressed workers can turn to unhealthy coping methods, such as overeating, having a poor diet, smoking cigarettes, or abusing drugs and alcohol. In short, unchecked stress can wreak havoc on your brain and body. On a brighter note, you can let these grim facts inspire you to incorporate some new, stress-managing habits for the workplace. Below, you’ll find several suggestions for how to manage work stress. Try some or all of them to help make work a little less stressful and, hopefully, your life a lot better. 4 Ways to Prevent Work Stress from Taking Over Your Life Communicate Effective communication with your employer/supervisor and colleagues can go a long way to reducing your stress levels. According to the American Institute of Stress, the top causes of workplace stress include ineffective communication, overwhelming workload, demands from managers/supervisors, and unclear expectations – all of which could be cleared up with open and regular communications. Remember, it’s in your supervisor’s best interest to help you be successful in your work. In many cases, a boss or supervisor will be supportive when you constructively communicate your wants, concerns, needs, limits, ideas, and challenges. Exercise Exercise provides a fantastic way to relieve work pressures because it immediately lowers stress hormones and helps you become more resiliant to stress² over time. Also, when you raise your heart rate through exercise it increases beta-endorphins, the brain’s own natural morphine, which can boost your mood. Consistent exercise helps prepare you for obstacles you may face during your workday. It also helps you maintain a strong mind and body, which can help equip you to handle possible crises at work. Exercise is great for your overall well-being and may help you maintain a healthy weight…that’s a lot of bang for your buck! Stress-Busting Breaks Take short breaks between meetings, calls, and tasks to help you de-stress. For example, take five minutes to get up and stretch or do some deep breathing exercises. Or, take a short walk outside. Close your eyes and meditate for five minutes. If you have a private office, play some relaxing music. Instead of an unhealthy soda, drink a refreshing glass of water. Get away from your desk to enjoy a healthy snack or a cup of tea. Sprinkle your day with these quick stress-busters and you’ll notice a big difference. They’ll help to keep your stress hormones in check, fuel your brain and body, and benefit your blood pressure. Nutritional Support for Stress Nutrients and herbs can help support your body’s resistance to stress. Everyday Stress Relief was specifically formulated to help replenish your brain and body’s nutrients that can be depleted by stress. This supplement includes herbal extracts clinically proven to have calming and anti-stress effects, helping you to feel less anxious without making you sleepy. It also helps with apprehension, tension, worry, and fatigue. Here’s what you’ll find in this high-potency formula: Magnesium is a well-known calming mineral. It promotes a balanced and mentally focused demeanor. The amino acid taurine supports the adrenal glands and is crucial for coping with stress. The herb holy basil, revered both in Europe and the East, helps to improve adaptation to occasional anxiety and other problems related to stress. A phytochemical derived from green tea, l-theanine helps to reduce tension. Relora®, which is a unique mix of two herbs, may enhance healthy management of the stress hormone cortisol while easing tension, anger, negative mood, and confusion. Stress Less and Live Well While we all have seasons of high-intensity work, life is also about spending time with loved ones and enjoying hobbies and activities. Find a healthy balance and live your best life! 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. Satyjeet, F., Naz, S., Kumar, V., Aung, N. H., Bansari, K., Irfan, S., & Rizwan, A. (2020). Psychological stress as a risk factor for cardiovascular disease: A case-control study. Cureus, 12(10), e10757. https://doi.org/10.7759/cureus.10757 2. Childs, E., & de Wit, H. (2014). Regular exercise is associated with emotional resilience to acute stress in healthy adults. Frontiers in Physiology, 5, 161. https://doi.org/10.3389/fphys.2014.00161
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This Is What You Need to Know About EMDR Therapy!
Are you looking to overcome past traumas and break free from limiting beliefs? One treatment that might help is Eye Movement Desensitization and Reprocessing (EMDR). From possible benefits to potential drawbacks, here’s what you need to know about EMDR therapy and how it might be able to help you. What is EMDR Therapy? EMDR therapy was developed by psychologist Dr. Francine Shapiro in the late 1980s and is a scientifically proven method for treating traumatic events, negative beliefs, difficult emotions, and other distressing psychological experiences. It has gained popularity as an effective treatment for various mental health issues including psychological or emotional trauma, mood issues, and addiction. How Does EMDR Work? EMDR therapy differs from traditional talk therapy in that it doesn’t solely rely on verbal communication between the therapist and client. Instead, it uses bilateral stimulation techniques such as eye movements, hand taps, or auditory tones to stimulate both sides of the brain while an individual recalls traumatic events or distressing memories. This process helps to integrate unresolved emotions and beliefs associated with these memories into more adaptive thoughts. This therapy involves identifying the target memory or distressing experience. Once the traumatic event is identified, the therapist asks the client to recall specific details of this experience while simultaneously triggering bilateral stimulation. The goal of this process is to activate traumatic memories while keeping the body in a state of relaxation through rhythmic movement. This allows clients to safely process repressed emotions and negative self-perceptions related to their past experiences. As therapy continues, clients are encouraged to process new thoughts or insights before moving on to other traumatic memories or issues in subsequent sessions. This repetition can help individuals by reducing the negative thoughts or sensations associated with a traumatic event. Part of what makes EMDR an effective therapy is that it follows an eight-phase protocol… 8 Phases of EMDR Therapy Phase 1: History and Treatment Plan The therapist will review your clinical history and discuss the reasons you’re seeking treatment. Then the therapist will help you identify specific memories to target, and have you rate your level of distress caused by them. From there, a treatment plan will be created. Phase 2: Preparation The therapist will use one of several techniques to help you relax and cope with any emotional reactions that may arise during treatment, and make sure you feel emotionally safe before proceeding. The therapist will also let you know that you can stop the process any time you feel uncomfortable or overwhelmed. Phase 3: Assessment During this portion of therapy, you’ll be directed to identify three things associated with the targeted memory: a visual image related to the memory a negative belief about yourself that the memory triggers your emotional reactions and/or any physical sensations associated with the memory The therapist will also ask you to choose a positive belief about yourself within the context of the distressing memory, even if it isn’t a belief you fully accept at this moment. Phase 4: Desensitization As you hold the image from the memory in mind, the EMDR processing begins. After the therapist has done the hand movements (or one of the other types of brain stimulation), you’ll be given the opportunity to share your thoughts. Then you may either resume processing that memory or begin processing another one. Phase 5: Installation Here you replace the negative belief you had about yourself with a positive affirmation. For example, a victim of assault may change their beliefs from “I am powerless” to “I am in control.” Phase 6: Body Scan During this phase, your therapist will work with you to resolve any remaining physical tension or bodily sensations related to the memory. Phase 7: Closure The therapist will provide you with strategies to help you handle any distressing emotions that may come up between sessions. They also may recommend that you write down those thoughts or emotions in a journal so that you can share them in your next session. Phase 8: Re-evaluation At the end of each session, the therapist will assess your progress and adjust your treatment plan as needed. Advantages of EMDR Therapy One significant advantage of EMDR therapy over traditional talk therapy is the speed at which it can yield results. While traditional therapy may take months or even years to show improvements, studies¹ have shown that EMDR can help provide relief from emotional or psychological trauma after only a few sessions. Also, EMDR therapy has been found highly effective in treating a wide range of mental health issues and is especially useful for individuals who have difficulty articulating their thoughts and feelings. It also can foster a greater sense of empowerment as clients are actively involved in the process. EMDR FAQ [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Who can benefit from EMDR therapy? EMDR therapy may be effective for individuals who have experienced various forms of trauma, including childhood abuse, sexual assault, accidents, and natural disasters. It also can be helpful for those who struggle with phobias, grief, or other emotional distress. Is EMDR therapy evidence-based? Yes. Multiple research studies² have demonstrated its effectiveness in treating trauma-related symptoms. EMDR has been recognized as an evidence-based treatment by organizations such as the American Psychological Association (APA), Department of Veterans Affairs (VA), Department of Defense (DOD), World Health Organization (WHO), and many others. How long does it take to see results from EMDR therapy? The number of sessions needed varies depending on individual circumstances; however, many people report significant relief after just a few sessions. The length of each session may depend on various factors, including the complexity of the traumatic event or any underlying mental health conditions. Is EMDR therapy suitable for everyone? EMDR therapy may not be appropriate for individuals with certain medical or mental health conditions that could interfere with the processing of traumatic memories. These will be assessed by a trained therapist during an initial consultation to determine if EMDR therapy is a suitable treatment option. How can I find an EMDR therapist? It’s essential to find a qualified and experienced EMDR therapist who has completed an accredited training program. You can search for therapists in your area through the official website of the EMDR International Association (EMDRIA). Are there any risks associated with EMDR therapy? As with any form of psychotherapy, there are potential risks involved with EMDR therapy. In some cases, individuals may experience temporary disturbances in thoughts or emotions during or after a session, but these are typically resolved over time or with additional sessions. Is EMDR therapy covered by insurance? Many insurance providers cover EMDR therapy. However, coverage varies by provider and plan, so it’s best to check with your specific insurance company before starting EMDR sessions. Can EMDR therapy be done remotely? Originally, EMDR therapy was only conducted in person, but now there are options for remote treatment through online video conferencing. However, it’s essential to ensure the therapist you choose has received proper training in providing EMDR remotely. [/wc_box] Is EMDR Right for You? EMDR therapy has emerged as a promising treatment option for those struggling with various emotional or mental health concerns. It’s been a successful method for reprocessing negative or traumatic memories and has helped many achieve improved emotional well-being. So, is EMDR right for you? As with any therapy, it’s recommended that you speak with a medical professional before beginning any treatment. 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. Shapiro, F. (2014). The role of eye movement desensitization and reprocessing (EMDR) therapy in medicine: Addressing the psychological and physical symptoms stemming from adverse life experiences. Perm Journal, 18(1), 71–77. https://doi.org/10.7812/TPP/13-098 2. Wilson, G., Farrell, D., Barron, I., Hutchins, J., Whybrow, D., & Kiernan, M. D. (2018). The use of eye-movement desensitization reprocessing (EMDR) therapy in treating post-traumatic stress disorder—a systematic narrative review. Frontiers in Psychology, 9, 923. https://doi.org/10.3389/fpsyg.2018.00923
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Here Are 5 of The Best Ways to Stay Calm Every Day
Do you ever feel sad or irritable for no reason? Do you tend to worry or have occasional anxious thoughts? To a large extent, your mental state is affected by your brain chemistry. The brain uses various messenger substances (neurotransmitters) to regulate mood, behavior, and other mental functions.¹ When your brain transmitters are balanced, you can think more clearly, feel happier, and experience greater well-being. Proper neurotransmitter balance is essential for living a brain healthy life. The better your transmitters work with each other, the closer you are to having optimal mental function, which is especially important when stress reaches an unhealthy level. Good Stress/Bad Stress Contrary to popular belief, not all stress is bad. A little bit of stress is actually good because it can motivate you to meet your goals. Low level stress can also help you with resilience, problem solving and adapting to everyday challenges. Stress becomes a problem when it’s intense, recurring, or remains unresolved over a sustained period. At that point, stress takes a toll and can become harmful to your health. Too much stress can: Produce fear, anxiousness, worry, irrational excitement, and avoidance Decrease your overall brain function Create hormone imbalances Cause inappropriate eating, which can result in weight gain Make you more vulnerable to physical illness Unfortunately, when people have too much stress in their life, they often turn to unhealthy ways of dealing with it; such as using alcohol, illicit drugs, or food to feel better. However, these choices can end up doing more harm than good. Since there are many ways stress can ruin your health, here are a few tips for how to remain calm as you live your crazy, busy life… 5 of the Best Ways to Relieve Everyday Stress 1. Get Your Rest Lack of sleep often leads to illness, which makes it that much harder to accomplish everything on your to-do list. To ensure that you have the energy you need to keep up with a hectic schedule, it’s recommended that you get 7-9 hours of sleep each night. Sleep is an effective way to reduce stress, feel more energized, and focus on the positive things in your life. 2. Pet Your Pet Spending time with your pet has been shown to promote calmness by increasing levels of the stress-reducing hormone oxytocin and decreasing production of the stress hormone cortisol. Owning a pet that needs to be walked means you’ll get outside for fresh air and sunshine, which can lower your blood pressure, reduce your stress, and perhaps even help you lose weight. 3. Circle of Friends Social connections are incredibly important to your overall health and well-being. Never underestimate the power of community. The health habits of the people you spend time with can have a dramatic impact on your own health. Surround yourself with people who are happy, upbeat, and kind. 4. Brain Boosting Food 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. Add these stress relieving, good mood foods to your next grocery list. 5. Stress Reducing Nutrients Due to the poor nutritional quality of the so-called 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, such as: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Magnesium Magnesium is an essential mineral for all the cells of the body, and is fundamental for the electrical activity of the brain’s nerve cells and for the healthy functioning of their trillions of information connections (synapses). Dietary surveys indicate magnesium deficiency² is widespread. Magnesium lowers irritability while promoting calm, balanced and mentally focused demeanor. Relora In a double-blind clinical trial,³ this patented blend of Magnolia officinalis and Phellodendron amurense extracts helped to lower occasional anxiety, including feelings of apprehension, tension, nervousness and worry. Relora® also can enhance healthy regulation of the stress hormone cortisol, while easing anger, fatigue, negative mood, and confusion. Holy Basil Extract Holy Basil or Tulsi (Ocimum sanctum) is an herb that’s been used in the East for over 3,000 years. It’s revered in the Indian Ayurveda tradition as “The Queen of Herbs.” In clinical trials,⁴ it improved adaptation to problems associated with stress, including occasional anxiety, forgetfulness, lowered attention, feelings of exhaustion, and frequent sleep problems. Taurine This vitamin-like conditionally essential nutrient is concentrated in electrically active tissues such as the retina, heart, and brain. Taurine is important for energy generation and is a protective nutrient for all the tissues, including the adrenal glands which are crucial for coping with stress. L-Theanine Extensive clinical research links this amino acid with the health benefits of green tea. It enhances relaxing alpha brain wave activity, reduces tension, and fosters a restful state without diminishing daytime alertness. It also promotes healthy blood pressure stability against the over-excitability associated with stress. [/wc_box] If you’re wondering where you can get all 5 of these ultra-pure, high-potency nutrients in a single vitamin capsule, look no further… Everyday Stress Relief To stay healthy in today’s fast-paced world, you need to be resilient to stress. Everyday Stress Relief replenishes your body’s levels of magnesium and taurine, which can help you cope during times of excessive stress.* In addition to these nutrients the formula supplies high-quality standardized herbal extracts clinically proven to help support your body’s response to stress on multiple levels.* Many relaxation supplements can make you sleepy, but not Everyday Stress Relief.* It’s completely safe, non-sedating and non-habit forming.* When taken as directed, Everyday Stress Relief helps to: Maintain a positive mood with sharp mental focus* Promote healthy stress hormone levels* Support your brain and adrenals in dealing with stress* Enhance your energy, endurance and vigor* Bottom line: Everyday Stress Relief can help you stay calm so that you can enjoy the good things in your life.* Try it today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Everyday Stress Relief and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Teleanu, R. I., Niculescu, A.-G., Roza, E., Vladâcenco, O., Grumezescu, A. M., & Teleanu, D. M. (2022). Neurotransmitters—Key factors in neurological and neurodegenerative disorders of the central nervous system. International Journal of Molecular Sciences, 23(11), 5954. https://doi.org/10.3390/ijms23115954 2. Office of Dietary Supplements. (n.d.). Magnesium - Health professional fact sheet. National Institutes of Health. Retrieved February 7, 2025, from https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ 3. Talbott, S.M., Talbott, J.A. & Pugh, M. Effect of Magnolia officinalis and Phellodendron amurense (Relora®) on cortisol and psychological mood state in moderately stressed subjects. J Int Soc Sports Nutr 10, 37 (2013). https://doi.org/10.1186/1550-2783-10-37 4.Cohen, M. M. (2014). Tulsi - Ocimum sanctum: A herb for all reasons. Journal of Ayurveda and Integrative Medicine, 5(4), 251–259. https://doi.org/10.4103/0975-9476.146554
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Is There a Link Between Stress and Digestion?
Have you ever had a public performance or speech to give and not been able to eat beforehand? Or have you experienced constant stomach upset during a stressful time? These are examples of how stress can impact your digestion. Indeed, the body’s nervous system and gut are closely linked. Intense stress may have a temporary impact on digestion. However, extreme stress can lead to more serious digestive health issues. Here’s what you need to know about stress and digestion, as well as ways to find calm to protect your gut. The Gut-Brain Connection Did you know your gut is lined with millions upon millions of neurons? It’s true – some experts report there’s more neurons in the gut than in the human spinal cord. These millions of nerve cells line your gut from your esophagus to your rectum – and comprise what’s called the enteric nervous system that regulates digestion. It’s sometimes called the “second brain.” The enteric nervous system is part of the greater autonomic nervous system, which controls involuntary life-sustaining functions such as breathing, your heartbeat, blood pressure, and body temperature. Your gut’s close connection to the brain is what makes it so sensitive to stress. Stress and Digestion When the body’s “fight or flight” stress response is activated by what your brain perceives to be a threat, it triggers a cascade of physiological changes controlled by the sympathetic nervous system. Your heart rate, blood pressure, and respiration increase – and your digestion slows. These changes allow your body to fight off the threat or flee. The body slows the processes that aren’t necessary for survival (such as digestion) and quickens the ones that are critical. Once the threat has passed, the parasympathetic nervous system is activated, and your body’s blood pressure returns to normal, heart rate comes down, breathing settles down – and digestion resumes. The parasympathetic nervous system is often referred to as the “rest and digest” response. It returns the body to homeostasis after a stressful event. The sympathetic and parasympathetic nervous systems are also part of the autonomic nervous system. However, in today’s world, there are numerous perceived threats in daily living, which can keep the body in a fight or flight stress response continually. This intense, persistent stress can wreak havoc on digestive health. Stress-Related Digestive Issues Temporary and milder bouts of stress can cause nausea, indigestion, diarrhea, and constipation. Research¹ has shown that prolonged, extreme stress can decrease blood flow to the gut and lead to cramping, inflammation, and an imbalance of gut bacteria. These, in turn, can exacerbate more serious gastrointestinal (GI) health problems. Intense stress can lead to acid reflux, inflammatory issues in the gut, and irritable gut health problems too. The American Psychological Association reports that stress in early life can alter the development of the nervous system as well as the body’s reaction to stress.² These changes can increase the risk for later gut health issues as well. What’s more, having these conditions may trigger feelings of anxiousness, causing a vicious circle of stress. Stress can create digestive distress in other insidious ways too. These include: Making the process of swallowing foods difficult or increasing the swallowing of air, which increases burping, gassiness, and bloating. Causing stomach pain – when stress makes pain, bloating, nausea, and other stomach distress may be felt more acutely. Severe stress can cause vomiting. Dramatically increasing or decreasing appetite. An increased appetite can promote unhealthy food choices, which can cause more stress. Affecting motility in the GI tract – either by speeding it up or slowing it down, which can cause either diarrhea or constipation – and in some cases may cause painful muscle spasms in the bowel. 5 of the Best Ways to Manage Stress and Support Healthy Digestion The good news is that there’s a lot you can do to keep stress levels in check to allow your body to “rest and digest.” Among the top recommendations are the following: Diaphragmatic Breathing – Shown to help calm feelings of anxiousness, practice taking deep breaths for a number of counts, holding it in between, and then breathing out to the same number of counts. Do it 10 times. Practice Regular Exercise – Aerobic exercise, when you get your heart rate up, is especially good for relieving stress. Yoga and Meditation – Yoga and meditation may help to reduce feelings of anxiousness. Practice one or both regularly to help you handle stressful life situations better. Psychotherapy – Psychotherapy (especially cognitive behavioral therapy) can help you better manage the stresses and challenges that can contribute to digestive distress. Hobbies – When you get lost in a hobby or activity you enjoy, it helps you to get into a flow state of relaxation, which can activate the parasympathetic nervous system and help you to relax. A Calming Note Sometimes doing nothing at all except for sipping a cup of herbal tea and staring out the window is all one needs for relaxation. Keep your thoughts calm, and your gut will follow. However, if you’re experiencing serious gut health problems, be sure to reach out to your medical doctor. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. American Psychological Association. (2024, October 21). Stress effects on the body. https://www.apa.org/topics/stress/body 2. Konturek, P. C., Brzozowski, T., & Konturek, S. J. (2011). Stress and the gut: Pathophysiology, clinical consequences, diagnostic approach, and treatment options. Journal of Physiology and Pharmacology, 62(6), 591–599. https://pubmed.ncbi.nlm.nih.gov/22314561/
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This Is What Stress Can Do To Your Body
Merriam-Webster Dictionary defines stress as “a physical, chemical, or emotional factor that causes bodily or mental tension and may be a factor in disease causation.” The “tension” caused by stress can serve a purpose. At times, our body needs a certain amount of tension to help us meet goals, solve problems, adapt to challenges, and help us to be resilient. A healthy stress response can also protect us from danger, and in some instances, be life-saving! However, as the definition suggests, stress “may be a factor in disease causation.” In fact, research cited by the American Institute of Stress estimates 60-80% of all primary care doctor visits are for stress-related causes.¹ So why is stress causing so many problems? Let’s look at what stress does to your body. Short-Term Effects of Stress Your body has a built-in fight or flight stress response that’s truly remarkable. Imagine a scenario where you encounter a threat. Almost instantaneously, your hypothalamus at the base of your brain sends an alert signal out to your body. A combination of neural and hormonal signals direct your adrenal glands to release a surge of hormones, which includes adrenaline and cortisol. The adrenaline increases your heart rate and blood pressure and provides you with a boost of energy. In a flash, you react. Cortisol, your body’s primary stress hormone, then immediately releases glucose into your bloodstream, and boosts your brain’s use of glucose and signal substances to be on the ready for tissue repair. Then it shifts your body to survival mode, reducing nonessential functions – altering immune responses while slowing the digestive and reproductive systems and growth processes. Next, your body’s natural alarm response communicates with the area of your mind that manages mood, motivation, and fear. Your singular focus becomes survival and safety. Once the threat has passed, hormone levels subside and your body responds by normalizing heart rate and blood pressure. Soon, the body resumes regular functioning. Long-Term Effects of Stress Unfortunately, modern living is chock-full of stressors, and many over-doers don’t take much-needed downtime to rejuvenate. When you deal with multiple stressors every day, you may experience extreme stress. When this occurs, your stress response system never turns off and your body becomes overexposed to cortisol and other stress hormones. This can impact most of your body’s processes and cause a host of problems over time. Prolonged stress can lead to: Anxious feelings Low mood Compromised memory and concentration Sleeplessness Greater risk of heart and blood pressure issues Fertility problems Weakened immune system Digestive issues Weight gain/loss Headache/Stomachache Learning to keep stress levels in check is an essential part of healthy living. While the term “stress reduction” may not be glamorous, the good news is many activities that reduce stress are enjoyable, and can even enhance your quality of life. Here are several research-backed, stress-reducing ideas to get you started: 8 Ways to Manage Stress So You Can Enjoy Your Life 1. Build a Healthy Support Network We all need encouraging and trustworthy people we can rely on during difficult times. Having just a few good friends and confidants can make a world of difference. 2. Spend Time in Nature Visiting natural environments can be beneficial in reducing both physical and psychological stress levels. Start with a simple walk in the park or stroll along the beach. 3. Practice Yoga Don’t worry, you need not be overly bendy. There are plenty of yoga classes available in most communities for all ages and skill levels. 4. Get Regular Massages Depending on your budget, treat yourself to a 20-minute chair massage or a full-body massage. 5. Meditate Not all meditation is difficult. There are many options out there. Try one that works for you and do it on a consistent basis. 6. Deep Breathing A simple exercise to reduce stress is to breathe in for 8 seconds; hold it for 8 seconds; breathe out for 8 seconds, and then hold it for 8 seconds. Repeat 4 times. Try it. You should feel the difference right away. 7. Regular Physical Exercise The stress-reducing effects of exercise are well-documented.² Pick up a new sport, dance, go for a run, walk, or bike ride. Whatever activity you enjoy, do it regularly. 8. Learn to Laugh Laughter can help relieve stress, especially in difficult situations. Humor can lighten the mood and make things feel a little less tense. Since having a good laugh may give you a much-needed mood boost, go out and have fun with a group of friends or watch a comedy movie or TV show. Give Stress a Rest It’s important to make sure your stress-reducing activities don’t cause you more stress. Pick one, or more, of the above stress-less habits and start experiencing the calm they can bring today! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about 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: Nerurkar, A., Bitton, A., Davis, R. B., Phillips, R. S., & Yeh, G. (2013). When physicians counsel about stress: Results of a national study. JAMA Internal Medicine, 173(1), 76–77. https://doi.org/10.1001/2013.jamainternmed.480 Childs, E., & de Wit, H. (2014). Regular exercise is associated with emotional resilience to acute stress in healthy adults. Frontiers in Physiology, 5, 161. https://doi.org/10.3389/fphys.2014.00161
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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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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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A Guide to the 5 Stress Languages and How to Find Yours!
Are you exhausted from dealing with stress? Have you ever wondered why two people faced with the same stressful situation can react completely opposite? Like a unique dialect, each of us has our own “stress language” – a set of behaviors and responses that reveal how we cope with life’s pressures. Understanding this secret code can not only help you navigate challenging situations but also empower you to manage stress more effectively. Discovering your personal stress language may be the first step towards reclaiming your peace of mind. Below, we’ll explore the distinct types of stress languages and provide insightful tips on how to identify yours. Prevalence of Stress Stress has become commonplace in our fast-paced lives. Whether it’s the pressure of work deadlines, family responsibilities, or the constant influx of information from social media, many of us feel overwhelmed. The impact can be profound, negatively affecting our mental and physical health¹ in ways we often don’t realize until life becomes unmanageable. But did you know that how you respond to stress is unique? Understanding your stress language can be a game-changer. It allows you to identify not just how stress manifests for you, but also gives insight into healthier coping strategies. This exploration of the different types of stress can offer guidance on your journey toward self-discovery and well-being. What Are Stress Languages? Stress languages can be defined as the way individuals experience and react to stress. The notion here is that just as we have different spoken languages, our responses to stress can vary greatly. The origin of this idea comes from the understanding that emotional and psychological responses are often influenced by personality traits, upbringing, and past experiences. Numerous therapists and mental health professionals have sought to identify distinct patterns in how people cope with pressure. These patterns can help us recognize our own reactions better. They also provide insights into how others might respond when faced with stressful situations. Understanding these differences can foster greater empathy towards ourselves and those around us during challenging times. The 5 Types of Stress Languages There are distinct types of stress languages, each reflecting specific traits and behaviors. Understanding these types can help you navigate your own stress responses. Here are the 5 Stress Languages: Physical Language People with this type often experience bodily reactions like headaches or fatigue during stressful times. Emotional Language Those belonging to this group may feel overwhelming emotions such as anger or anxiousness when stressed. They might cry easily or express their frustrations openly. Cognitive Language This type is characterized by racing thoughts and overthinking things. Those who belong to this category may find it hard to focus, dwelling on problems rather than seeking solutions. Behavioral Language Individuals who exhibit changes in behavior under stress – like withdrawing from social interactions or overeating – may belong to this group. Verbal Language Those fluent in this form tend to articulate their feelings clearly but may come off as overly critical of themselves or others during tense moments. How to Identify Your Stress Language Identifying your stress language starts with self-awareness. Be mindful of how you react during stressful situations. Do you withdraw, become aggressive, or overanalyze things? Your initial response can reveal a lot about how you handle stress. Next, reflect on your thoughts. Are they filled with negativity, fear, and worry or focused on problem-solving? Journaling may help clarify these thought processes and help relieve stress. Emotional cues are also telling indicators. Notice if you feel overwhelmed by sadness or frustration when under pressure. These emotions can relate directly to the way you express and cope with stress. During stressful times, be aware of physical manifestations² like muscle tension or fatigue. They might help clarify your specific stress language. Each clue can paint a clearer picture of how you experience and respond to stress in your life. Is Your Stress Level Normal? So, how much stress is too much? The answer varies, depending on individual tolerances to different kinds of stresses. However, while stress is a natural part of life, it shouldn’t control your life. If you want to learn how to tackle stress with personalized strategies and expert recommendations tailored just for you, consider taking... BrainMD’s Stress Quiz Having helped hundreds of thousands of patients over the past 35 years, Amen Clinics has identified 5 different Stress Types: Anxious Negative Overloaded Tense Worried Which type are you? Take the quiz and get a personalized stress reduction plan (for free) Benefits of Taking the Stress Quiz BrainMD’s Stress Quiz offers… Science-Backed Stress Solutions Based on Proven Psychiatric Methods Tailored Stress Management Strategies and Personalized Recommendations A Deeper Understanding of Your Stress Triggers Improved Mental Health and Well-Being* Customized Supplement Recommendations Unlock the secret to better stress management with our FREE 5-minute quiz.* "Our Stress Quiz is an expert-backed tool rooted in insights from over 250,000 brain scans. It’s designed to help you uncover your unique Stress Type and receive personalized recommendations. If you want to better understand and manage stress, this quiz offers science-based insights that can truly make a difference.” -Daniel G. Amen, MD Don’t let stress hold you back. Take the free Stress Quiz now! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about the Stress Quiz 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. Yaribeygi, H., Panahi, Y., Sahraei, H., Johnston, T. P., & Sahebkar, A. (2017). The impact of stress on body function: A review. EXCLI Journal, 16, 1057–1072. https://doi.org/10.17179/excli2017-480 2. Attia, M., Ibrahim, F. A., Elsady, M. A.-E., Khorkhash, M. K., Rizk, M. A., Shah, J., & Amer, S. A. (2022). Cognitive, emotional, physical, and behavioral stress-related symptoms and coping strategies among university students during the third wave of COVID-19 pandemic. Frontiers in Psychiatry, 13, 933981. https://doi.org/10.3389/fpsyt.2022.933981
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