Skip to content
Wellness Blog
Here’s How L-Theanine and Magnesium Can Help Calm Your Mind and Body!
In the fast-paced world we live in, stress is no stranger to many of us. But what if there was a natural solution that could help bring balance back to your life? Enter one of the best ways to help reduce stress and support your mental health and overall well-being…supplements. Supplements for Stress and Mood In recent years there’s been increasing interest in using natural supplements as part of a holistic approach for managing stress and mood. Among these supplement ingredients are l-theanine and magnesium. Both l-theanine and magnesium have shown promising results in supporting a healthy response to stress and improving mood. When taken together, these two supplements can work synergistically to provide a more comprehensive approach to managing stress and occasional feelings of anxiousness. Let’s take a closer look at these calming nutrients. L-theanine L-theanine is a unique amino acid found primarily in green tea leaves and is commonly known for its ability to promote relaxation. Chemically speaking, l-theanine is structurally like the neurotransmitter glutamate, which plays a role in transmitting nerve impulses in the brain. This similarity allows l-theanine to bind to the same receptors as glutamate, producing an inhibitory effect on the brain’s excitatory (stimulating) activity. This means l-theanine can help calm overactive neurons and induce a state of relaxed alertness. L-theanine may help elevate levels of GABA (gamma-aminobutyric acid), another important neurotransmitter associated with relaxation and mood regulation. By supporting GABA production, l-theanine promotes feelings of calmness while reducing feelings of being stressed. In addition to its calming effects, l-theanine also may help improve focus and concentration without causing drowsiness. It does this by increasing alpha wave activity in the brain – electrical patterns that promote a state of wakeful relaxation. Alpha waves are associated with increased creativity, mental clarity, and reduced stress levels. Another benefit of l-theanine is its potential to enhance sleep quality. Studies indicate that taking l-theanine before bedtime may help improve sleep efficiency by promoting deep relaxation without negatively affecting REM or dream sleep stages. Magnesium Magnesium is a vital mineral that plays numerous roles in the body. It’s the fourth most abundant mineral in the human body and is involved in over 300 biochemical reactions. This crucial nutrient is necessary for maintaining various bodily functions, including muscle and nerve function, blood sugar regulation, blood pressure control, energy production, and protein synthesis. Magnesium is often associated with strong bones and teeth. While this is one of its essential functions, there’s much more to this powerful mineral. Magnesium also aids in the proper functioning of our nervous system by regulating the levels of neurotransmitters such as serotonin and dopamine. These chemical messengers play a crucial role in the regulation of emotions, making magnesium a significant factor in managing stress and mood. Also, magnesium helps regulate levels of the stress hormone cortisol, which can become elevated during periods of extreme stress. Having sufficient amounts of magnesium in our bodies can help reduce stress responses and promote relaxation. One indication of magnesium deficiency is muscular tension or spasms. This can occur when calcium accumulates in muscles causing them to contract involuntarily. Supplementing with magnesium can relax tense muscles and help prevent cramping or stiffness. Another way that magnesium contributes to stress reduction is through its role in improving sleep quality. Lack of sleep may cause irritability due to imbalances in neurotransmitters such as GABA. This inhibitory neurotransmitter promotes relaxation and counteracts excitatory brain chemicals responsible for triggering stress responses. Calming Couple: L-theanine and Magnesium So, how exactly do l-theanine and magnesium work together to combat stress and negative emotions? The combination of both supplements helps promote balance between excitatory neurotransmitters like glutamate with inhibitory ones like GABA, resulting in increased mental alertness coupled with reduced nervous thoughts. Additionally, l-theanine and magnesium have neuroprotective properties, helping to shield the brain from oxidative stress. They also work together to enhance focus and concentration while decreasing mental fatigue caused by stress. These two supplements work synergistically to help support a healthy response to stress, promote relaxation, balance neurotransmitter levels in the brain, and regulate hormones involved in stress responses. Incorporating these nutrients into your daily routine can help provide a natural way to manage your stress levels and maintain a sense of calm in your life. That’s why BrainMD is proud to offer its stress-reducing, calm-inducing formula… Calm My Brain Calm My Brain provides generous daily doses of high-potency ingredients to manage stress, promote calm, and relieve anxiousness.* This product is a combination of three pure and potent ingredients that have been intensively researched for feelings of anxiousness, and with positive benefits for stress, relaxation, and sleep.* [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Magnesium – 100 mg Ashwagandha – 600 mg L-theanine – 400 mg [/wc_box] Benefits of Calm My Brain These ingredients have been shown to help with: managing anxiousness and stress* reducing tension and irritability* regulating unhealthy eating* supporting calmness* improving sleep quality* Calm My Brain is a unique blend of dynamic nutraceutical ingredients for reducing anxiousness, promoting relaxation, and preparing you for restorative sleep.* Perfect Pair: L-theanine and Magnesium L-theanine and magnesium are both natural ingredients that may help reduce stress.* By working together, these nutrients can provide even greater benefits by supporting GABA, which helps promote relaxation in the brain.* Incorporating these two ingredients (along with ashwagandha) into your daily routine may help manage stress and improve your mental well-being.* Try Calm My Brain today! Be sure to consult with a healthcare professional before starting any supplement regimen. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Calm My Brain 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.
Learn more
Are Naps Good for You? Here's the Best Tips for Napping as an Adult
Would you like to take more naps, but aren’t sure if you should? Or do you like to squeeze in a daytime nap regularly, or on occasion when the opportunity presents itself? If so, you might be wondering if they’re good for you or if you should make some changes to your napping habits. We can probably all agree that quality sleep is important for good health. During sleep your body rejuvenates and repairs itself. Adequate sleep is linked to a healthy immune system and sleep is essential for a healthy body and brain. On the flip side, when your body doesn’t get enough rest, you’re more susceptible to illness, mood swings, and increased stress levels. Lack of sleep can also lead to lower productivity, energy, creativity, and problem-solving abilities. Is It Okay to Take a Daytime Nap? The short answer is yes. This is good news for all the nappers out there! One of the biggest benefits that research has found is that napping can improve cognitive function. However, pay attention to the length of your nap. Limit your nap to 30 minutes or less if you want to feel the immediate positive effects that a nap can provide. Power naps are called just that for a reason. Research has shown that short naps can give you an immediate powerful boost in alertness and cognitive function. If you’re feeling midday fatigue, finding a place to take a quick snooze might be just the thing you need. It’s recommended that adults aim for 7-9 hours of sleep per night. But let’s face it, sometimes you aren’t going to be able to get adequate sleep. Life happens and getting enough sleep isn’t always straightforward, whether it’s due to sleep disturbances, or just not enough time in the day. Taking a nap can help when you aren’t able to get enough quality sleep at night. One study found a link between regular nappers and larger total brain volume. As you age, your brain volume tends to decrease. Taking naps may slow the decline, leading to greater overall brain health. Health Benefits of Naps: Increased alertness Reduced sleepiness Increased productivity Improved mood Better relaxation Physical rejuvenation Enhanced cognitive performance Improved memory There are just a few guidelines you should stick to when trying to make the most of your nap. 4 Helpful Tips for Napping As an Adult 1. Shorter is Usually Better The length of your naps is one of the most important considerations when determining if the nap is good for you or not. Research has shown that naps under 30 minutes are best. A nap of 10-20 minutes is an ideal length to aim for as an adult. When you take a long nap, you’ll enter the deeper sleep stages, which can lead to grogginess upon waking. This probably isn’t what you’re hoping for when you start your nap. Naps longer than 30 minutes have been linked to adverse health conditions, along with potentially messing up your natural nighttime sleep rhythms. However, if you need a longer nap to catch up on lost sleep, try to get about 90 minutes. These longer naps can be restorative and will allow you to complete a full sleep cycle. It may take longer to recover from these naps, and they may disrupt nighttime sleep. 2. Set an Alarm Setting an alarm is the best way to make sure you get the length of nap that you’re intending. It’s so simple! Yet many of us have thought, “I’m just going to rest my eyes for a minute” only to fall asleep and find that we’ve slept much longer than we wanted to. Set your alarm, even if you’re just resting your eyes, and you won’t regret it. 3. Choose the Right Time of Day The best time of day to nap is in the early afternoon. Your body’s natural circadian rhythm dips around this time, making it easier to rest and experience a restorative nap. If you wait too long to take your nap and it’s closer to evening, you may find it harder to fall asleep at your usual bedtime. The ideal nap time is between 12:30 pm and 3:00 pm. You don’t want to sabotage your nighttime sleep with a late nap. Taking a late nap is like eating a snack too close to dinner and spoiling your appetite. For this reason, aim for a nap before 3:00 pm. 4. Don’t Nap in Complete Darkness When you’re taking a nap, it’s best if you can let a little light in. Turning out the lights is okay, but try to avoid napping in total darkness. If you can leave a window open to let in the natural daylight, this is best. Letting in light will help signal to your brain that it isn’t yet time for your nighttime sleep and help you to avoid falling into a deeper sleep. What If I Can’t Nap? If you find it hard to take a nap, that’s okay! Naps might just not be for you. Some people struggle with the ability to fall asleep for a nap. If you experience poor sleep quality at night, napping might worsen your sleep challenges. Napping can give you a needed boost, but it isn’t the only option. If you find yourself in need of a midday pick-me-up, below are a few other ways to naturally increase your energy. Other ways to get a daytime energy boost: Exercise Take a walk Meditate Get some natural light Eat a healthy snack Engage in social interactions The Conclusion About Naps As an Adult A short nap has many potential benefits including increased energy, alertness, mood, and physical and mental performance. People who nap regularly seem to benefit more from naps than the occasional napper. If you aren’t sure if naps are right for you, find a quiet place in the early afternoon, set an alarm, turn down the lights, and take a quick snooze. You might just wake up feeling refreshed and ready to take on the rest of the day with renewed vigor. Next time you get the chance for a daytime nap, go ahead and take one – guilt free. 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.
Learn more
Here's Why You Should Try Box Breathing to Reduce Stress
What if someone offered you a way to relax your body, clear your mind, and enhance your focus in a few minutes – for free? Would you wonder what the pill was, or the catch? Well, there really is a way to receive those health benefits in a few minutes, and you can do it virtually anywhere. All it requires is breath. It’s called box breathing. It’s a simple relaxation technique that involves breathing in and out and holding in between. It’s designed to facilitate a calming response after experiencing something stressful. The best part? It’s easy and it works! What Is Box Breathing? Box breathing is a deep breathing technique designed to calm the mind and body after a stressful experience. Also known as equal breathing, four-square breathing, or just square breathing, the technique’s roots come from the ancient yoga practice of pranayama (breath control); the Sanskrit word for box breathing is sama vritti pranayama. Pranayama involves regulating the breath, which may improve mental and physical well-being. Just as a box has four sides, the breathing sequence involves a slow count to 4 for a total of 4 times. Here’s how it works: Breathe in through the nose for a count of 4. Hold your breath for a count of 4. Breathe out for a count of 4. Hold your breath for a count of 4. Repeat 4 times. Today, box breathing has gained popularity due its use in medical settings and in the U.S. military. Patients use box breathing to help manage feelings of anxiousness and pain during procedures. Navy SEALs use it to boost mental focus and promote calm in high-stress scenarios – as well as help ward off panic attacks and reduce feelings of anxiousness in combat situations. It’s no doubt valued because it delivers measurable results, having been shown to have a healthy impact on blood pressure, heart rate, and cortisol levels (the body’s main stress hormone). Benefits of Box Breathing Box breathing is actually a form of deep (diaphragmatic) breathing, which has myriad proven benefits. Here’s how it works. In times of stress, your sympathetic nervous system goes on high alert, readying your body for fight or flight. The breathwork from box breathing helps to calm the stress response and engage the parasympathetic nervous system, also known as the “rest and digest” nervous system. When this happens, all the physiological changes of the stress response can return to normal. Indeed, markers of relaxation have been noted in multiple studies following deep breathing exercises. A 2017 study showed a reduction of cortisol as well as improved attention following deep breathing. It also noted that deep breathing may be helpful in calming stress, reducing feelings of anxiousness, and boosting low mood. The breath counting used in box breathing can be meditative too. In another study, breath counting was associated with greater focus and better mood. What’s more, research shows that yoga, which incorporates deep breathing, especially over time, may help an individual react differently to stress in the future. Evidence suggests that the relaxation response resulting from deep breathing may alter how certain genes are switched on. Also, it may help to reduce the activation of genes associated with stress and inflammation. In a recent study, it was demonstrated that box breathing produced a greater stress-reducing impact on the body than mindfulness meditation – although mindfulness meditation did have benefits as well. One measurable effect was a greater reduction in heart rate. Imaging studies of brains after deep breathing exercises show changes that tend to increase comfort, relaxation, pleasantness, energy, and alertness, while reducing arousal, feelings of anxiousness, low mood, anger, and confusion. Box Breathing for Well-Being Breath is a powerful tool available for you to use at any time of day, virtually anywhere. You can adjust the counts of each step as needed but keep them consistent. Experts say it’s effective before, during, or after a stressful event. It doesn’t require a calm environment to work. Try it in an airport before you board, during an exam, or after a difficult conversation. Practice it at your desk in the afternoon to relieve stress, refresh your focus, and boost your energy. Use the technique as a ritual before you go to sleep. Or start your day with it and add in some positive affirmations. The benefits are waiting! 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.
Learn more
Hot vs. Cold Showers: Which is Better for Your Health?
Cold showers have been gaining attention lately. It may have you wondering if they’re actually better for you. Should you switch up your shower routine and trade-in the relaxing hot water? Are cold showers better for your health? The truth is that both cold showers and hot showers are beneficial for your health. That’s right, there’s room for the full range of water temperatures in your personal care routines. Let’s dive in and look at the pros and cons of hot vs. cold showers and when you should choose which. The Benefits of Hot Showers Muscle relaxation Improved sleep Soothe sore muscles Open airways Natural cold remedy Open pores Provide a deep clean If it’s the end of a long day, and you’re feeling physical and mental tiredness, a hot shower probably sounds pretty nice. In this case, it’s a great choice! Research suggests that a warm shower or bath 1-2 hours before bed can help you unwind and relax, allowing your body to not only fall asleep faster, but also sleep better. Warm water is known to soothe sore muscles and relieve overall physical tension. Hot showers are a good idea when you’re feeling under the weather with respiratory symptoms. The steam and warm air are a natural remedy that can provide relief if you have a cough or cold. The warm humid air can open your airways, clear out nasal passages and loosen phlegm. Hot showers also can help open your pores and allow for a deep skin cleanse. Warm water can help prevent a pimple breakout and heal blemishes by releasing trapped oils and toxins in the skin. When Hot Showers Might Not Be the Best It’s worth mentioning that hot water tends to dry out your skin more than cold water does. Hot water can make itchy, irritated skin worse. If you’re experiencing dry skin, consider rinsing with cold water instead. The Benefits of Cold Showers Increase circulation Reduce muscle soreness after exercise Increase alertness and improve focus Improves skin and hair health Soothe itchy skin Boost immune system Improve mood Improve mental resilience Release endorphins There’s definitely a reason why cold showers are a popular health boosting tool. Looking at the list above, the potential benefits of standing in cold water for a few minutes each day sound pretty good! Increased circulation and reduced inflammation are two of the most familiar benefits of cold showers. When you exercise, your muscles work hard and can experience inflammation, micro-tears, and soreness. If you shower in cold water after exercising, the cold water hits your skin, constricting the blood vessels and reducing soreness. The numbing power of the cold water also can provide immediate relief. The improved circulation provided by cold showers can positively affect your immune system. Also, cold water can stimulate blood cells that fight off infection. It’s easy to see how bracing cold water can lead to increased alertness and improved focus, making cold showers a great option first thing in the morning. A lesser-known benefit is that cold water can be a balm for dry, itchy skin. A cold shower can tighten and constrict the skin, giving it a healthy glow. Your hair also may benefit from being washed in cold water. Cold water seals in the moisture and closes the hair cuticles, leaving you with smoother, shinier hair. Over time, you’ll likely notice stronger, healthier hair. Do Cold Showers Really Affect Your Mood? When it comes to hot showers or cold showers and combating feelings of stress and low mood, cold is the winner. Cold showers have been shown to have a positive impact on mental health. One study found supporting evidence that twice-daily cold showers reduced feelings of low-mood and improved feelings of well-being. The shock of cold water has a stimulating effect that causes the release of endorphins, which can boost your mood. If you’re looking for comfort, a cold shower probably isn’t the first thing that comes to mind. But, by exposing yourself to the temporary discomfort of the cold water, you can build your mental resilience and tolerance to stress over time. Does It Matter How Long Your Cold Showers Are? This answer might surprise you! Research has shown that benefits are possible with cold shower lengths as little as 30 seconds. If you’re new to cold showers and want to give them a try, consider starting with warm water and adjusting it to colder for just 30 seconds. You can increase your time spent in cold water each day until you work up to 2-3 minutes. How Cold Are We Talking? You might be wondering just how cold does your cold shower need to be? Most people consider 50-60 degrees Fahrenheit a cold shower. When Cold Showers Might Not Be the Best If you’re already feeling sick, it’s best to choose a warm or hot shower over a cold one. Initially, the colder water can be hard on an already stressed immune system. Or, if your body is already feeling cold, a cold shower isn’t going to help you out. The cold water will just make you colder and actually make it harder for you to warm back up. Hot vs. Cold Showers: The Conclusion What benefits are you hoping to achieve from your shower? In the debate of hot vs. cold showers, it turns out that you should choose your water temperature based on your personal needs and goals. Hot showers are best for: relaxation, winding down, fighting illness, opening airways, and opening pores. Cold showers are best for: increased circulation, muscle recovery, increased alertness, soothing skin, improving hair health, and boosting your mood. Your shower doesn’t have to be all cold or all hot either. It may be easiest to start with a hot shower and finish off with a short time under cold water. This will help your body ease into cold water showers. Now you know that your shower water temperature is more than just personal preference. There are many potential health benefits to be gained by adjusting your faucet either hotter or colder. 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.
Learn more
Reduce Holiday Stress: Effective Tips for a Peaceful Season
For many, the holiday season is filled with joy, family gatherings, and celebrations. However, it can also be a period of overwhelming stress marked by exhaustion, overeating, financial strain, and complex family dynamics. In fact, a survey by Consumer Reports found that 90% of Americans find at least one aspect of the holiday season stressful. With so much going on, it’s no wonder people struggle to maintain calm and balance. So, how can you reduce holiday stress and experience a joyful, relaxed season? Here, we’ll explore effective, science-backed strategies to help you navigate the holidays with peace and resilience. Understanding Holiday Stress Not all stress is negative; in fact, some stress can be beneficial, helping us build resilience, improve problem-solving skills, and adapt to daily challenges. This is known as "eustress," or positive stress. However, when stress is intense, constant, or unresolved, it can lead to negative health outcomes. Prolonged stress, especially during the holiday season, can increase the risk of mental health issues, heart disease, high blood pressure, and mood disorders (American Psychological Association, 2022). Given the potential health impact of holiday stress, it’s important to adopt effective, healthy strategies to manage it. Avoid Unhealthy Coping Mechanisms When stress levels are high, it can be tempting to turn to unhealthy coping mechanisms such as excessive drinking, overeating, or drug use. While these behaviors might offer temporary relief, they often worsen stress and can lead to additional health problems. For instance, alcohol and sugar consumption can negatively impact mood and energy levels, making stress harder to manage. Instead, aim for brain-healthy ways to reduce holiday stress, such as deep breathing exercises, regular physical activity, and mindfulness meditation. By prioritizing these positive coping strategies, you can stay balanced and improve your resilience. Natural Stress Relief Supplements For extra support, consider using high-purity, brain-directed supplements to help manage stress. Everyday Stress Relief from BrainMD is formulated to support the body’s natural stress response with clinically studied nutrients and herbal extracts. Key ingredients include: Magnesium: Known for its calming effects, magnesium helps maintain a balanced mood and mental focus. Taurine: This amino acid supports electrical transmission in the brain and aids the adrenal glands, which are crucial for stress management. Holy Basil: Often used in Eastern medicine, holy basil is valued for its ability to improve resilience to occasional anxiety, feelings of exhaustion, and mental fatigue. L-theanine: Found in green tea, L-theanine promotes relaxation without causing drowsiness, making it perfect for maintaining alertness while reducing stress. Relora®: A unique blend of Magnolia and Phellodendron extracts, Relora® helps manage cortisol levels, the body’s primary stress hormone, promoting balanced mood and reduced tension. These ingredients have been shown to enhance the body’s ability to cope with stress, providing a natural way to reduce holiday stress without unwanted side effects (Jones & Kim, 2022). 6 Ways to Reduce Holiday Stress 1. Plan Ahead and Leave Early Running late can amplify holiday stress, so take steps to avoid rushing. Set multiple alarms to ensure that you wake up on time, and try setting your departure time 30 minutes earlier than necessary. This buffer time can help prevent last-minute scrambles and reduce anxiety. You’ll feel more at ease when you’re not worried about arriving late, even if you encounter unexpected delays. 2. Manage Family Expectations Family gatherings can bring joy, but they can also bring tension, especially if certain relatives have a history of causing conflict. If you know that family members might engage in heated discussions or bring up sensitive topics, be prepared with a plan. Redirect conversations or suggest engaging activities that can diffuse tension. For instance, organizing a game or outdoor activity can help keep everyone focused and entertained, minimizing stress for everyone. 3. Keep a Gratitude Journal Practicing gratitude is a powerful tool for managing stress and boosting overall well-being. Studies show that focusing on gratitude can reduce stress and improve mental health (Smith et al., 2021). Consider keeping a gratitude journal throughout the holiday season. Each day, write down three things you’re grateful for. This practice can help shift your focus from stressors to positive experiences, fostering a sense of peace and happiness. 4. Prioritize Quality Sleep With holiday demands piling up, it’s easy to sacrifice sleep to fit everything in. However, lack of sleep weakens the immune system, reduces mental clarity, and makes it harder to manage stress. Aim for 7-9 hours of quality sleep each night to ensure you have the energy needed to enjoy the season fully. If you struggle with sleep, try winding down with a warm bath, reading, or practicing relaxation techniques like progressive muscle relaxation. 5. Set Financial Boundaries Financial stress is one of the most common sources of holiday anxiety. To reduce holiday stress related to spending, create a realistic budget for gifts, decorations, and events. Decide in advance how much you’re willing to spend and stick to it. If possible, prioritize meaningful, affordable gifts or experiences rather than expensive purchases. Remember, the holiday season is about spending time with loved ones—not spending money. 6. Learn to Say No The holiday season often brings a surge of social events, family gatherings, and other obligations. While it’s natural to want to participate, it’s also important to recognize your own limits. Learning to say “no” to events or activities that don’t bring you joy can help reduce holiday stress and give you time for relaxation. Setting boundaries is essential for maintaining mental well-being and allows you to focus on what truly matters to you. Final Thoughts The holiday season doesn’t have to be synonymous with stress. By planning ahead, managing family dynamics, focusing on gratitude, prioritizing sleep, setting financial boundaries, and learning to say no, you can reduce holiday stress and create a more peaceful, fulfilling experience. In addition, using a high-quality supplement like Everyday Stress Relief can offer added support to keep you calm and centered. 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: American Psychological Association. (2022). The impact of stress on physical and mental health: Understanding seasonal stress. Retrieved from https://www.apa.org/topics/stress/health Jones, M. E., & Kim, H. S. (2022). Effectiveness of herbal and nutrient supplements on stress and anxiety: A systematic review. Journal of Nutritional Neuroscience, 26(4), 311-321. https://doi.org/10.1080/1028415X.2022.1968510 Smith, R. D., & Lee, C. H. (2021). Gratitude interventions for stress reduction during high-stress periods. Journal of Positive Psychology, 16(3), 412-420. https://doi.org/10.1080/17439760.2021.183551
Learn more
Some of the Best Self-Care Tips for When You’re Feeling Overwhelmed
Does it feel like your to-do list is a never-ending abyss that consistently generates feelings of anxiousness and stress? In today’s fast-paced world, it may feel like you’re drowning in responsibilities. But what can you do when stress becomes overwhelming? Let’s take a closer look at the top signs of stress and some of the most effective self-care practices that can help relieve stress! Feeling Overwhelmed? For millions of Americans, feeling overwhelmed or being stressed out are common experiences. From the pressure to succeed in our careers to juggling multiple responsibilities at home, it can feel like we’re inundated with a steady stream of tasks. For better or worse, stress is pervasive and has become a normal part of life for many people today. Good Stress/Bad Stress Did you know that not all stress is bad? Some stress can be beneficial as it can motivate you to take action and complete necessary tasks. However, when stress becomes overwhelming for an extended period, it can lead to burnout, exhaustion, and other negative physical and mental health effects. Beware the Stress Trap One major reason for the prevalence of stress is the constant need to keep up with the demands set by society. We live in an age where success is highly valued, often at the expense of our well-being. With technology allowing us to work from anywhere at any time, there may be an expectation to always be available and productive. This pressure can lead many individuals to push themselves beyond their limits, resulting in increased levels of stress. Societal norms also can play a significant role in ratcheting up stress levels. It seems like there’s an unspoken rule that individuals must have everything together – a successful career, a happy family life, and an active social life. This pressure to have it all can lead to feelings of inadequacy and failure when we’re unable to live up to these lofty standards. Social media also can contribute to this type of perfectionism, as we often compare ourselves to others…at least to their curated images and seemingly perfect lives online. The increasing demands of work and personal responsibilities may leave us with less time for self-care and relaxation. The persistent need to be connected and accessible may reduce the time we have for activities that bring us joy and help us unwind. This lack of balance may lead to even greater levels of stress in our lives. Also, the current global climate – with its political unrest, economic instability, and health concerns – has only added to the already high stress levels in our society. The uncertainty and fear brought about by these ongoing issues can take a toll on our mental health, making it even more challenging to cope with everyday stressors. Some of the Top Signs That You Might Be Feeling Overwhelmed Symptoms of being overwhelmed can manifest in different ways and may vary from person to person. It’s important to identify these symptoms so you can take the necessary steps to manage stress before it becomes unbearable. Here are some common symptoms associated with being stressed or feeling overwhelmed: 1. Physical Symptoms When you experience stress, your body goes into a “fight or flight” response where your heart rate increases, muscles tense up, and stress hormones such as cortisol are released. This can lead to physical symptoms such as headaches, fatigue, changes in appetite (either increased or decreased), stomachaches, and difficulty sleeping. Extreme stress levels also may create bodily reactions such as an increased heart rate, rapid breathing, sweaty palms, and tense muscles. These symptoms can make pre-existing medical conditions even worse. 2. Emotional Symptoms Stress can wreak havoc on your emotions. When you’re feeling overwhelmed, you may find that you’re more irritable, impatient, or angry than usual. Also, you may experience feelings of desperation or helplessness when you’re overburdened with responsibilities. 3. Cognitive Symptoms When your mind is bogged down with too many tasks, it tends to have trouble focusing and concentrating on one thing at a time. Due to this type of cognitive overload, you may find yourself easily distracted, forgetful, or more prone to making mistakes. 4. Beating Yourself Up Another common symptom of being overwhelmed is negative self-talk. For example, you may criticize yourself for not being able to keep up with demands or clear everything off your plate. This constant self-criticism may add fuel to the fire and make you feel even more stressed. 5. Avoiding Responsibilities Feeling overwhelmed can make you procrastinate or avoid tasks that need to be done, leading to an ever-growing cycle of stress and guilt. Avoidance can cause your responsibilities to pile up, making you feel further behind and unable to take control of your life. 6. Isolation When feeling overwhelmed, it’s common to isolate from friends and family. You may find that you just don’t have the energy or motivation to socialize. However, isolation can lead to feelings of loneliness, which can further exacerbate stress levels. 7. Loss of Interest in Activities When you’re feeling overwhelmed, you may lose interest in activities you used to enjoy. This could be due to a lack of time or energy. It also may contribute to feelings of hopelessness, which can lead to mood issues. 8. Feeling Exhausted Constantly feeling tired or drained physically and emotionally are signs that you may be overwhelmed. While trying its best to cope with stress, your body may become exhausted and run down, which may lead to illness or other physical and mental problems. How to Create a Self-Care Routine Creating a self-care routine is essential for managing the stress caused by mounting responsibilities. With the constant demands of work, family, and other commitments, it can be easy to neglect your own well-being. Prioritizing self-care is crucial for maintaining mental and emotional balance in the face of overwhelming stress. Importance of Self-Care It’s important to understand why self-care is necessary. Many individuals view self-care as indulgent or selfish. However, taking care of yourself allows you to better take care of others. Self-care may help reduce stress levels, increase energy and productivity, and improve overall health and well-being. Here are just a few self-care practices you should adopt to counter everyday stress… [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Identify Your Needs The first step in creating a self-care routine is identifying your specific needs. Take some time to reflect on what makes you feel relaxed and rejuvenated – it could be anything from reading a book to going for a walk outdoors. Make a list of activities that help you feel less stressed and try one of them today. Schedule Time for Self-Care It’s common for people to put their own needs last on their never-ending to-do list. But, just like any other important task, self-care needs to be scheduled into your daily and weekly routine. Set aside a block of time each day for self-care activities and adhere to it (barring emergencies). Focus on Physical Health Taking care of your physical health is an important aspect of self-care that often gets neglected when you’re overwhelmed with responsibilities. Make sure to prioritize eating well, exercising regularly, and getting enough sleep. Practice Mindfulness Mindfulness is the act of being fully present in the moment without judgment. It can be a useful tool for managing stress as it allows you to focus on the present rather than worrying about the past or future. Incorporating mindfulness techniques, such as meditation or deep breathing, into your self-care routine may help to reduce the stress you’re experiencing. Set Boundaries One way to keep from overextending yourself is to set boundaries with others. This could mean saying “no” to certain requests or limiting your availability during specific times to focus on self-care activities. Find Support It’s important to have a support system in place when managing overwhelming stress. Reach out to friends or family for emotional support or consider seeking professional help from a therapist if needed. [/wc_box] Assess & Adjust The prevalence of stress in today’s world is a result of various factors including societal pressures, technological advancements, lack of work-life balance, and external events beyond our control. Though stress is an inevitable part of life, there are practical ways to cope with feeling overwhelmed such as identifying your needs, setting boundaries, and practicing mindfulness. Remember, self-care looks different for everyone and may change over time. It’s important to regularly assess and adjust your self-care routine to ensure it continues to meet your needs. If you’re experiencing any of the above symptoms, it’s recommended to take a step back and make some changes in your life. Be sure to seek help from a friend or medical professional if overwhelming stress is threatening to negatively affect your mental and physical health. Most importantly, make self-care a priority – taking care of yourself isn’t selfish, it’s necessary for overall well-being. 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.
Learn more
Tips to Navigate Family Drama During the Holidays
It’s official…the holidays are here! ’Tis the season for plenty of fun festivities, but also all the stress that comes with social interactions – especially when hanging out with family. One of the biggest sources of stress is navigating those awkward interactions during family get-togethers. Whether it’s the unexpected appearance of your sister’s new boyfriend, political differences, or aggressive post-pandemic reconnect urges, learning how to identify, deal with, and prep for anything your loved ones bring to the table can help you turn a potentially nerve-wracking situation into delightful family memories. Here are 5 practical ways to navigate family drama this holiday season… Best Ways to Navigate Family Drama During the Holidays The Ex-Factor It’s no secret that the current state of the world has been tough on relationships. This year, more than ever, many of your friends and family who are married or in a long-term relationship may be dealing with an unwanted emotional side dish. Whether their ex is physically present or a sting in their heart, helping those who’ve been unlucky in love feel warm and welcome is one of the most caring and selfless things you can do. Active listening and the gift of empathy can go a long way toward improving your relationship with a friend or family member. They’ll appreciate your gift of understanding far more than a pair of novelty socks. Build Bridges, Don’t Burn Them Connecting with relatives that you haven’t seen in a while can be stressful. It takes time and effort to start from scratch when it comes to a conversation, but the benefits of gratitude, especially toward loved ones, can do wonders for your brain and body health. Kindness and understanding creates a positive feedback loop that’s beneficial to both you and the receiver. Finding a connection, big or small, is a great way to start the holiday season right with your friends and family. Know When to Stand Up or Sit Down Focusing on building connections with relatives that you disagree with can be personally satisfying. But what about the times when you just can’t agree on something? Whether it’s politics, sports, or even what movie to watch, try to keep yourself on an even keel when it comes to conflict and anticipate times when someone else just isn’t going to budge on a subject. Using a line like, “We may not see eye to eye on this, but we both love turkey.” This approach lets you express your feelings in a positive way and keeps it non-confrontational by focusing on something relatable. Take Time for Yourself You might feel obligated to fill your schedule with family-centric events and activities, especially if you haven’t seen your relatives in a while. Reconnecting is important for all of us, but so is personal headspace and time by yourself. If you get to a point where you feel your stress rising around the group, feel free to step aside, announced or not. Taking a few minutes, or even hours, to meditate, catch up with a friend, or just chill, can rejuvenate your enthusiasm for family interaction. Prepare for Potential Conflict Even the most seasoned performers and public figures don’t show up without rehearsing. This isn’t to say that you need to study a script until you act like a stilted robot in front of your family, but taking ample time to prepare for potential conflicts can alleviate a lot of stress. Is your uncle still debating the election? Is your cousin obsessed with Fortnite? Is grandma being overly critical of her grandkids? Addressing the existence of these common conversations can be beneficial and fun. Role-play with yourself in the mirror or enlist a friend, or just get ready to acknowledge differences and find your own way of navigating those potentially awkward or difficult moments. Season of Caring This past year has been difficult for all of us socially, so kindness, empathy, and caring seem to hold a lot more importance than they used to. Let’s face it…we all crave connection! Fortunately, being positive, expressing gratitude, and helping others are good for your overall brain and body health. Following these helpful tips can help you navigate family drama this holiday season. 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.
Learn more
How to Protect Your Peace from Negativity
What Does It Mean to Protect Your Peace? Protecting your peace is all about caring for yourself emotionally, mentally, physically, and spiritually so that you can enjoy greater calm and serenity in your life. You must work on cultivating an inner peace that you can access in times of stress and chaos. Negativity is all around us in our modern world. The demands of life and the presence of technology make it all too easy to encounter negativity on a daily basis. It takes practice and conscious effort to reject negativity and guard personal peace in your life. A Personal Journey Inner peace is a personal journey. The answer to how to have peace won’t be the same for everyone. Contemplate what inner peace looks like for you and consider the following ways to protect your peace. 10 Simple Ways to Protect Your Peace from Negativity 1. Visualize Use your imagination to visualize a protective boundary around yourself. When you come in contact with negativity, let it simply bounce off your boundary and not touch you. This visualization concept can take the form of a bouncy bubble, a protective vest, or any other shape that works for you. Visualization can be a quick way to reject negativity. Your inner peace can be maintained and protected when you choose not to accept everything negative that’s offered to you. 2. Let Go Let go of the past things that aren’t serving you. Holding on to hurt feelings, bad memories, or past mistakes will only dampen your inner peace. Give yourself permission to release these things. Empower yourself by taking responsibility for choosing joy and peace in your current situation. When you hold on to the negative past, you give away your own power. Take back your power and claim your personal peace. 3. Be Present Your life is happening now. It can be easy for worries of the future to fill your mind and body with negative energy and emotion. You may want to try meditation or mindfulness to feel more present. When life gets overwhelming, or fears of the future fill your head, take a deep breath, and come back to the present moment. It can help to narrow your focus and pay attention to just the next minute, next hour, or next day. 4. Set Boundaries Protection and boundaries often go hand in hand. If you want to protect your peace from negativity, it’s helpful to have boundaries in certain areas of your life. Boundaries don’t have to be rigid, and they can evolve as needed. Remember that when your boundaries involve other people, open and honest communication is key. People pleasing won’t likely lead to personal peace. Be honest with yourself when making commitments. Give yourself permission to say “NO” to things that take away from your peace and say “YES” to things that add to your peace. 5. Take Time for Yourself When thinking about the best way to take time for yourself, you might want to start by asking yourself a few key questions: What do you like to do for fun? What activities bring you joy? What do you wish you could do more of? After you answer these questions, find a way to add something joyful for yourself into your day or week. You might find it helpful to schedule a specific time for that activity. Taking time for yourself is a beautiful way to practice self-care, which can boost your mental, emotional, and even physical well-being. 6. Reduce Media Consumption Social media and news media can both be sources that detract from the peace in your life. Consider setting boundaries around media consumption. Taking a break for any length of time from social or news media can refresh you and reduce the negativity in your life. Of course, not all media is negative. Both social media and news media can be positive, uplifting, and encouraging. Pay attention to how the content you consume affects you and makes you feel. You may just be able to find the right sources of media that can improve your peace. 7. See the Good It’s an age-old concept that what you look for, you will find. Choose to see the good, the positive, and the peaceful things in your life. Looking for gratitude is a powerful way to access peace and optimism when you’re feeling down or negative. You might even want to try a gratitude walk. With each step, turn your thoughts to things that you’re grateful for. Use your senses to discover the little things…your walking feet, the beautiful trees, the warmth of the sun, the chirping birds, your beating heart, and so on. Next time you’re caught up in negativity, stop and see the good. 8. Practice Acceptance It can be easy to believe that if only your circumstances were different, inner peace would be more available to you. However, you’ll often face circumstances and situations beyond your control, and how you meet them can affect your state of mind. It may be difficult to accept that there are things that are out of your control. But, when you accept challenges instead of resisting them, you’ll be better able to go with the flow and experience more peace. Peace is always an option that’s available to you. Practicing acceptance can help you improve resilience and move toward peace. 9. Find a Quiet Place Finding a place for seclusion can be a helpful way to escape from distractions and focus inward. Spending time alone with yourself and your thoughts is a way to reset and clear your mind. You might find yourself wanting quiet time when escaping to an ideal, serene location isn’t possible or practical. Tap into your inner calm and quiet by closing your eyes and breathing for whatever length of time you can. Meditation practices don’t require large amounts of time, or specific locations. 10. Volunteer Giving service fills you with feelings of gratitude, and boosts happiness. As you use your time, energy, or resources to serve others you’ll also be filled with a sense of accomplishment. Look outside of yourself to actively make the world a better place. You have the power to be a source of peace and spread joy. Why Protecting Your Peace Matters When the little bits of irritation or negativity enter your day, or when weightier challenges occur, this is when the work for inner peace pays off. Slow down, breathe, and gain perspective to walk through life with more grace and optimism. Protecting your peace isn’t a one-time event that can ever be fully complete. Instead, it’s a daily, life-long practice. It takes time. The more you make a conscious effort to protect your peace from surrounding negativity, the easier it will become to recognize and feel the peace in your 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.
Learn more
Jennie Garth’s Favorite Supplements Can Help Relieve Stress and Calm Your Brain
Jennie Garth knows all about stress. From memorizing lines and long hours on set to photo shoots and interviews – and just always needing to be on her A game – the 90210 actor is extremely familiar with the rigors of the Hollywood lifestyle. When she became concerned over memory issues, Jennie visited Dr. Daniel Amen at the Amen Clinics in Southern California. With the assistance of brain SPECT imaging, Dr. Amen determined that Jennie has a busy brain with too much activity in the basal ganglia, a region associated with anxious thoughts. Part of Dr. Amen’s recommended treatment plan for Jennie includes high-quality supplements specifically formulated to decrease stress and increase calm. Two of Jennie’s favorite supplements are BrainMD’s Calm My Brain and L-Theanine Gummies. Jennie Garth’s Favorite Stress-Relieving Supplements! Calm My Brain Jennie is a compassionate advocate for mental health. She’s worked with Dr. Amen to support her brain and has become an enthusiastic ambassador for BrainMD products. Her favorite supplement? Calm My Brain. This ultra-pure supplement provides generous daily doses of high-potency ingredients to help manage stress and promote calm.* Top Benefits of Calm My Brain Relief from anxiousness and stress* Relaxed mind and muscles* Sharper mental focus* Improved quality of sleep* Fast-acting, typically within 30-40 minutes* "Calm My Brain keeps me from having feelings of anxiousness, overthinking things, and stressing too much. It can be taken as needed, but I take it every morning because I just think, ‘let me combat this from the get-go.’” – Jennie Garth L-Theanine Gummies Jennie is also a huge fan of L-Theanine Gummies. These gummies offer fast-acting stress relief in delicious, plant-based gummy form – without hidden sugar, artificial colors or flavors.* Top Benefits of L-Theanine Gummies Calm mood* Better response to stress* Improved focus and clarity* Lower cortisol levels* Enhanced sleep quality* "When your brain is in a stress spiral, having fast-acting relief is key. I love the L-Theanine Gummies to help calm me down whenever I need.” – Jennie Garth Jennie’s Morning Routine Ever wondered what Jennie’s morning health routine looks like? Well, after easing into her pink slippers, she takes Focus & Energy for her focus and Calm My Brain for her nerves. Next, she mixes a spoonful of Brain MCT Energy into her morning cup of tea and reads a daily entry from Dr. Amen’s Change Your Brain Every Day for her mental health. After that, she does stretches. On Tuesdays, because they feel like Mondays on overtime, Jennie makes a nutritious smoothie: Jennie’s Tuesday Morning Smoothie Recipe [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] INGREDIENTS: ½ frozen banana 2 cups ice 1 tablespoon Brain MCT Energy oil Handful of chia seeds Handful of hemp seeds Handful of walnuts 2 handfuls spinach and/or kale Dash of cacao nibs 1 or 2 scoops OMNI Protein Vanilla powder ¾ cup plant-based milk [/wc_box] "Make yourself a nutrient-packed smoothie and let’s get on with the week!” – Jennie Garth Manage Stress…Naturally! One of the best ways to manage stress and improve your mood is with BrainMD’s supplements like Calm My Brain and L-Theanine Gummies.* They’ve worked wonders for Jennie and may help you too. 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.
Learn more
5 of the Best Adaptogenic Herbs You Should Get More of In Your Diet
Are you feeling overwhelmed by the demands of everyday life? If you’re searching for a natural way to cope with modern challenges, look no further than adaptogens. What Are Adaptogens? According to the Cleveland Clinic, “Adaptogens are plants and mushrooms that help your body respond to stress, anxiety, fatigue and overall wellbeing. You can take adaptogens by adding them to food or beverages or take them as tinctures. Adaptogens bring your body back to a steady balance by managing both physical and mental stressors.” Adaptogens are widely considered to be any natural substance that helps the body “adapt” to a variety of difficulties. They’re a unique class of herbs that can help the body resist physical, chemical, and biological stressors. They’ve been used for centuries in traditional medicine systems such as Ayurveda and Chinese Medicine. Today, adaptogens are gaining popularity for their purported ability to improve health and well-being. This is likely due to our lives becoming increasingly stressful. We’re constantly being bombarded with stressors from work, family life, and the 24/7 news cycle. Adaptogens work by helping to regulate the body’s stress response. This regulation can occur at the level of the adrenal glands, the hypothalamic-pituitary-adrenal (HPA) axis, or the sympathetic nervous system. By regulating these stress response systems, adaptogens help to keep the body in a state of homeostasis (balance). There are many different types of adaptogens, and each has its own distinct set of benefits. However, they all share one common goal: to help the body better cope with stress. Let’s take a closer look at some of the health benefits of adaptogens. Health Benefits of Adaptogens Adaptogens are relatively new to the world of natural medicine, but they’ve gained recognition for their potential health benefits. Early research suggests that adaptogens offer several potential health benefits, including: improved energy levels reduced levels of stress and anxiousness enhanced cognitive function improved immunity If you’re looking for a natural way to improve your health and well-being, consider adding adaptogens to your daily wellness regimen. Many foods and supplements contain adaptogenic herbs. Here are some of the most popular ones… 5 of the Best Adaptogenic Herbs You Should Get More of In Your Diet [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Ashwagandha Ashwagandha (Withania somnifera) is a well-known herb that’s been used for centuries in Ayurvedic medicine. It’s an adaptogen that supports the body’s healthy response to stress by promoting calm and overall mental focus.* In addition, ashwagandha has been associated with improved memory and attention.* Cordyceps Cordyceps (Cordyceps militaris), the orange caterpillar fungus, is among the most exotic mushrooms in the world. Cordyceps is widely revered in the East for its benefits to vitality and overall wellness. It helps fight fatigue, bolster immunity, counter stress, and support blood flow and oxygen utilization.* Cordyceps is unique for having nucleosides, nutrients essential for our cells to make energy. Nucleosides also are essential building blocks for the DNA of our genes, and for RNA which has numerous vital functions including protein production. Ginseng Asian Ginseng (Panax ginseng) is a potent adaptogen and is the best-studied and fastest acting of all the ginsengs. Some standardized extracts contain naturally occurring ginsenosides, which play a role in improving focus, sharpening memory, and supporting overall well-being.* Ginseng promotes the release of nitric oxide, which opens blood vessels and supports blood flow to the brain and muscles.* Holy Basil Holy basil (Ocimum sanctum), also referred to as Tulsi, is an Eastern herb that’s been revered as “The Queen of Herbs” in Ayurvedic medicine for over 3,000 years. An adaptogenic herb, holy basil enhances the body’s natural protective response to physical and emotional stress.* Adaptogenic herbs don’t alter mood, but they can help the body function optimally during times of stress.* Research demonstrates that they do this by modulating the production of stress hormones like cortisol and adrenaline.* Holy basil has been long revered as a powerful antioxidant with antibacterial, analgesic, antifungal, and anti-inflammatory properties.* Compelling research data suggests that holy basil’s greatest potential lies in the areas of stress relief and the promotion of relaxation.* Rhodiola Rosea Rhodiola rosea is one of the best studied and most potent adaptogens. Rhodiola is fast-acting and has been shown to reduce fatigue, promote positive mood, and improve physical and mental performance.* Some standardized extracts provide stress-fighting rosavins and salidrosides as well as powerful antioxidants. It also helps increase the availability of energy during the day and promote restful sleep at night.* [/wc_box] Side Effects and Precautions Though adaptogens are generally safe for most people, there are a few potential side effects and precautions to be aware of. When taking adaptogens, it’s important to start with lower doses and increase gradually, as needed. This will help your body adjust and avoid any negative reactions that may come with increasing your intake of adaptogens. Those who overdo it, by consuming large amounts of foods or supplements with adaptogenic herbs or mushrooms, may encounter certain physical issues. Some common side effects include upset stomach, diarrhea, and headaches. If you experience any of these symptoms, immediately reduce the dose or discontinue use of the food or supplement containing adaptogens. Adaptogens also may interact with certain medications, so it’s important to talk to your doctor before taking them. The Power of Adaptogens Adaptogens are a class of natural compounds with incredible, potential health benefits. Their unique ability to reduce stress levels and combat fatigue makes them an attractive option for anyone looking to improve their energy, focus, and overall well-being. But, be sure to consult with your doctor before consuming foods or supplements with adaptogens. Getting more adaptogenic herbs into your diet may be an important step in optimizing your health. Give them a try 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.
Learn more
Tana Amen's Best Mindfulness Meditation Techniques to Feel More Present
What’s the first thought or feeling that comes to your mind when you hear the word meditation? Some people might picture a calming, safe haven in their everyday lives. For others, it’s something to avoid at all costs. I’m always surprised that there are still a lot of misconceptions and even fear around such a helpful practice. For example, I hear from many people that they aren’t able to meditate or don’t know how to. They claim they can’t clear their mind or turn off the endless mental chatter that seems to run 24-7. And it’s understandable, in today’s busy, information-overloaded world, that we would have problems being with ourselves, sitting still, calming those anxious thoughts, and enjoying silence. But we don’t have to complicate this process, and we also don’t have to be perfect meditators on day one. There’s a reason this is called a practice. It’s something we keep showing up for, and eventually, we find that we’re more able to simply be with ourselves. We also learn to tune in to both our inner selves and the divine. (There are a ton of other benefits, too, which I will discuss further below.) Today, I’m going to share with you my own method of mindfulness meditation, plus some helpful tips if you’re just starting out. These techniques are what work best for me, and I know they’ll help you discover some practices that are best for you. The Top Benefits of Mindfulness Meditation There's a lot of talk nowadays about meditation and the importance of doing it. How and why should you practice this, and what are the benefits? I can talk about what it means to me. In the first place, it’s great to do meditation when you feel stressed out or overwhelmed in life. But it’s a better idea to meditate on a regular basis—before you hit crisis mode. It helps calm you and gets you ready for anything that comes at you during the day. In addition, numerous studies have shown the physical benefits of meditation. It helps decrease your blood pressure, settles the emotional centers in your brain, and promotes an overall sense of well-being. Meditation has also been shown to help you sleep better, lessen symptoms associated with anxiety and depression, and increase energy and focus. But did you know that it can also help you live the life you want, simply through the power of setting intentions? Living with intention is the opposite of thinking about what you don’t want, which is what many of us focus on as we move through life. That’s right—meditation can actually rewire those negative ways of thinking. For me, meditation combines two powerful forces: prayer and intention. It’s my way of communicating with God, and that means both listening and talking. It basically welcomes the Holy Spirit into my body. Of course, your meditation might be driven by different intentions, or may incorporate different techniques, but this is how I envision my own practice. I encourage everyone to find what works for them. My Mindfulness Meditation Routine First, I settle down and imagine a light filling my body, healing me and grounding me. I’ll move my attention from the base of my body upward, with each part being associated with different effects. For example, focusing on my heart, I ask for more empathy, love, and forgiveness for others (and that same empathy and forgiveness for myself). Moving up the body, I put extra attention on any places I’m experiencing pain. I also focus on my throat, since I had thyroid cancer in the past and want to emphasize having a strong voice. (As I wrote about in my book The Relentless Courage of a Scared Child, my past trauma makes it extra-important that I embrace my voice as a way to heal and reclaim my power.) As I move upward in my body during this mindfulness meditation, I continue to be aware of the light filling me, and I ask for wisdom in my life. I set the intention of being congruent and authentic, because I want my thoughts and actions to match my values. Throughout this process, I take deep breaths. With each inhalation, I focus on what I want, and with each exhalation, I envision releasing anything negative—such as thoughts or habits—that I want to let go of. By the time I’ve completed this full-body, deep-breathing daily check-in with myself, I’m ready to face the day and move through it with a greater amount of grace and ease. I reduce the anxious thoughts that can sometimes invade the mind, and I’m able to lower my stress levels all day long. And you should try this practice at nighttime, too. Getting into the habit of meditation for sleep is a great way to conquer insomnia or feelings of nighttime restlessness. It calms the mind and body so we can drift off into a more peaceful slumber. My Best Meditation Tips If you’re new to meditation, don’t worry about doing it wrong—any attempt is a win. Try these helpful tips to kick off your journey: Start Slowly Build your practice over time. Even a few minutes a day is better than nothing. And you don’t want to set yourself up for disappointment by making unrealistic goals right off the bat. Put aside even 5 minutes every morning to check in, breathe, and set an intention for the day. If that’s still too intimidating, start with 3 minutes—just do it! With more experience, you can add minutes, then add a nighttime meditation for sleep, too. I love starting and ending my day with meditation. It’s the perfect way to wake up and get ready for bed. Speak Some Inspiration You might try picking a word or an affirmation to begin your day. Think about how you want your day to unfold or what quality you want to embody—such as strength, balance, or love. Or use affirmations, which are short statements that give you a positive boost, such as: “I love and accept myself,” “I choose to be healthy in body, mind, and spirit,” or “I live in alignment with my values.” While you may choose to repeat the same one every day, you may also find that your needs vary on different days. Use whatever feels right at the moment. Carry Your Meditation With You Especially if you’re a beginner, it can be easy to start your day with a few minutes of meditation and then carry on with business as usual. But one of the best side effects of meditation is how it can infuse our entire life with a greater sense of mindfulness. So often we're rushing around, ruminating over the past or projecting into the future, that we’re barely living inside the moment right now. Make a conscious effort to go through your day with awareness: noticing your breathing, fully focusing on an activity, or taking in the sensory pleasures around you. Being more present will do wonders for your levels of joy, happiness, and gratitude—and meditation can help you get there. Go Easy Is your mind racing with anxious thoughts? Do you find it impossible to focus? First of all, don't beat yourself up or fall into the trap of telling yourself you “can’t do” meditation. Show yourself some compassion and keep trying, day after day—you’ll soon see your behaviors start to shift. In the moment, if you find your mind wandering, reground yourself by directing your attention to something steady, like your breathing. It’s normal for your mind to feel scattered, especially at first. Just return your focus to your body and breath, and continue with your practice. It gets easier over time to notice these distractions and to redirect yourself when they happen. Try one of the mindfulness tips above and start feeling the difference today!
Learn more
Decoding Sex Hormones: How to Balance Your Hormones Naturally
Hormones are your body’s chemical messengers. They’re made in the endocrine system by specialized tissues called glands. Hormones control most of the processes that happen in the body, including metabolism, reproduction, sexual function, and mood. What Are Sex Hormones? Sex hormones are specific chemical messengers produced in the ovaries in women, in the testes in men, and the adrenal glands in both sexes. Although sex hormones are primarily known for regulating development, puberty, and reproduction, they also influence many other aspects of health, including: Mood and brain function Body weight and composition Sleep Metabolism (how your body gets energy from the foods you eat) Skin and hair health Cardiovascular and bone health Types of Sex Hormones There are four main sex hormones, estrogen, testosterone, progesterone, and DHEA. Let’s take a closer look at each… Estrogen Estrogen is the most well-known female hormone. It’s made in the ovaries, adrenal glands, and fat cells. Males make estrogen, too, just in smaller amounts. Estrogen works alongside progesterone to regulate a woman’s menstrual cycle. In men, estrogen is important for libido, sexual function, and sperm production. Estrogen levels are also linked to bone health, metabolic health, skin elasticity, mood, and more. Many organ systems, including the musculoskeletal and cardiovascular systems and the brain, are affected by estrogen. There are three main types of estrogen: estrone (E1), estradiol (E2), and estriol (E3). Estrone (E1) is the weakest type of estrogen. Estrone can be converted into estradiol and is typically highest after menopause. Like all estrogen, estrone supports female sexual development and function. Estradiol (E2), the most potent and active of the three estrogens, is often the only one measured in an estrogen test. During puberty, estradiol levels increase and remain at their highest through an individual’s reproductive years. Estradiol then gradually decreases in perimenopause and remains low throughout menopause. Estriol (E3) is the dominant form of estrogen found during pregnancy. Made by the placenta, estriol’s primary function is to control the production of other pregnancy hormones while supporting fetal development and uterine growth. Estriol also helps prepare the body for childbirth and breastfeeding. Testosterone People tend to think of testosterone as an exclusively male hormone, but women produce and need testosterone too, just at lower levels. Healthy testosterone levels in women help support: Fertility Sex drive Menstrual health Breast and vaginal health Bone density Muscle mass Mood Memory Motivation In both men and women, testosterone helps protect the nervous system and helps ward off low mood, memory problems, and cognitive issues. Testosterone is the primary hormone responsible for libido in men and likely helps maintain libido in women. The top complaint from women with low testosterone is decreased libido, which is why many women seek libido supplements to help balance this hormone. Progesterone Progesterone, also known as the “chill hormone,” is produced by the ovaries, uterus, and adrenal glands. It’s best known for helping regulate the menstrual cycle – women make progesterone in response to an egg being released from an ovary (ovulation) – but progesterone also plays an essential role in breast health, brain function, mood, and sleep. In men, progesterone is also important for sperm and prostate health. Dehydroepiandrosterone (DHEA) Dehydroepiandrosterone (DHEA) is made in the adrenals and then converted by the body to estrogen in women and testosterone in men. DHEA is responsible for several functions, like regulating neurotransmitters, stress response, and synthesizing other hormones. If your DHEA levels are low, your sexual health, energy, muscle mass, and bone density can suffer. Are My Hormones Levels Off? When your hormones are healthy, you tend to feel more vibrant and energetic. When your hormones are out of balance, you’re much less likely to experience optimal health. That’s why it’s important to check your hormone levels regularly to understand how they affect you. 8 Best Ways To Naturally Balance Your Hormones For many people, simple lifestyle changes like eating a well-balanced diet, taking the right supplements, and getting good sleep can help restore proper levels of hormones in the body. Here are some of the best ways to naturally balance your hormones: 1. Exercise Regularly Physical activity directly impacts your hormonal health. Exercise can enhance hormone receptor sensitivity, which assists in the delivery of nutrients and hormone signals. 2. Eat a Protein-rich Diet Proteins break down into amino acids, which are needed to produce peptide hormones. These hormones play a critical role in regulating several physiological processes, including growth, energy metabolism, appetite, stress, and more. 3. Maintain Good Gut Health Your gut produces metabolites that can affect hormone health. Taking a good quality probiotic can help. 4. Watch Your Sugar Intake Eating too much sugar can lead to insulin resistance, disruptions in the gut microbiome, and imbalanced hormones. Opt for healthy sugar-free alternatives instead. 5. Reduce Stress Easier said than done! Excessive stress can significantly disrupt hormone levels and hurt your health. 6. Get Enough Sleep Sleep is one of the most important factors in hormonal imbalance. Your hormone levels can rise and fall throughout the day simply because of how you slept the night before. 7. Eat Good Fats Healthy fats like olive oil, avocados, and raw nuts and seeds can help keep your hormones balanced. 8. Take High-quality Supplements The right supplements can help optimize your hormone health. What Supplements Can Help With A Hormonal Imbalance? Both men and women can naturally support their testosterone levels with BrainMD’s new testosterone supplement. Brain-T MAX delivers clinically proven ingredients that have been shown in research studies to naturally increase testosterone.* It can also help support cognitive function, energy, stamina, and immunity.* [wc_button type="inverse" url="/brain-t-max" title="SHOP BRAIN-T MAX" target="blank" url_rel="" icon_left="" icon_right="" position="center" class=""]SHOP BRAIN-T MAX[/wc_button] At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about Brain-T MAX and ours 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.
Learn more