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How to Relieve Stress Naturally & Conquer Your Day
Did you know that stress causes 80% of all disease and illness? It’s true! But even if you ignore that startling statistic from the National Safety Council, there are many other serious problems associated with stress. Take a look at just a few of the things on that list: Fatigue Headaches Irritability Mood swings All of that should make you want to fight hard to reduce the stress in your life, right? Sure it does. But most of us have a difficult time pulling that off when stress has been largely accepted as an unavoidable part of living in today’s “modern world.” The good news is that we don’t have to panic. It’s not all gloom and doom when it comes to stress. In fact, there’s a ray of hope coming from Daniel G. Amen, MD, clinical neuroscientist, board-certified psychiatrist, brain-imaging expert and New York Times bestselling author. Check out this video where Dr. Amen explains how you can beat back stress. FIGHT OR FLIGHT: Why Your Brain Could Use More Calming Nutrients We’ve all heard of "fight or flight." It’s our built-in system for dealing with threats--real or perceived. When we sense danger, our brain’s hypothalamus immediately sends an alert to your body. The brain then triggers the adrenal glands to release a surge of hormones, including adrenaline and cortisol. Adrenaline gets your heart rate and blood pressure up and gives you a rush of energy to escape the danger. Cortisol, your body’s primary stress hormone, releases glucose to repair damaged tissue. It also puts your body in survival mode, reducing non-essential functions, altering immune responses, and suppressing the digestive and reproductive systems. Our body’s natural alarm system communicates with the area of the mind that manages mood, motivation and fear. It helps us react quickly and move toward safety. After the danger passes, hormone levels go down and the body’s heart rate and blood pressure return to normal. If “perceived stress” continues day in and day out, it can disrupt many of your body’s processes and lead to all sorts of health problems. That’s where a natural stress-reduction supplement can come to the rescue. The right formula can help support your brain and body to “turn down” our own stress response. How to Relieve Stress Each Day Naturally Dr. Amen and his team have created a brain-directed supplement that supports the body’s healthy and natural response to stress. It’s called Everyday Stress Relief and is formulated to promote calmness without causing drowsiness. Whether you suffer from mild or chronic stress often, you’ll want to learn how this natural calming supplement can help you. Here are the natural key ingredients in Everyday Stress Relief: Magnesium: The “relaxation mineral,” it’s estimated that 80 percent of the population is low in magnesium. Holy Basil: An adaptogen that supports healthy relaxation. L-theanine: Derived from green tea, l-theanine supports healthy focus and relaxation. Relora: A proprietary botanical complex that has been clinically tested to support calmness. IT WORKS! “This is what I take when I’m stressed,” says Dr. Amen. “And it works.” Everyday Stress Relief has a 100% satisfaction, money-back guarantee. You have nothing to lose except your stress, and a lot to gain by caring for your brain. 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.
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A Beginners Guide To Yoga | 3 Things You Need To Know Before Unrolling Your Mat
Yoga, a 5,000-year-old ancient practice and discipline stemming from India, has become increasingly popular among today’s busy society. In fact, the number of people practicing yoga in the U.S. rose by nearly 50 percent between 2012 and 2016. Just last year, the Global Wellness Institute crowned yoga the world’s “most popular workout.” While people often associate all types of yoga with Hatha yoga, the practice of physical yoga postures (asana), there are many other types of yoga rooted in breathwork (pranayama), spirituality, or meditation. Today, millions of people use yoga to improve their quality of life, relieve stress, increase vitality, promote physical well-being, and enhance mental clarity. For many, yoga provides a necessary retreat from their increasingly busy lives. If you are new to yoga or just starting out, here are 3 things to know before unrolling your mat. A Beginners Guide to Yoga: 3 Things You Need to Know Before Unrolling Your Mat 1. Yoga is for everyone. Whether you’re young or old, and regardless of your physical ability, the benefits of yoga extend far beyond the mat. While it can be intimidating to start something new, beginning a yoga practice is a great way to jumpstart your health and improve your quality of life. 2. Yoga provides physical and mental benefits. From improved sleep to stress reduction, maintaining a regular yoga practice can provide a number of physical and mental health benefits, including: Physical Benefits of Yoga Increased flexibility Improved and balanced metabolism Increased strength, muscle tone and athletic performance Injury prevention and improved posture Increased cardiovascular and circulatory health Healthy weight management Increased energy and vitality May decrease chronic pain and lower inflammation Better digestion Enhanced quality of sleep Mental Benefits of Yoga Calms your nervous system Decreased stress Lessens the symptoms of anxiousness Improved mood Improved focus Promotes a sense of inner peace Improved relationships Encourages self-care 3. Yoga can suit your unique needs. Like vitamins, yoga isn’t one-size-fits-all. There are numerous types of yoga and hundreds of different styles of practice. Whatever your starting point, you can find a class to suit your needs. What Are the Different Types of Yoga? If you’re up for a physically challenging practice, we recommend trying a vinyasa, Ashtanga, power, or Bikram yoga class. Vinyasa Yoga Vinyasa is a dynamic type of yoga that synchronizes movement with breath. Vinyasa classes are commonly referred to as “flow classes” and have become incredibly popular in recent years. Vinyasa yoga classes are usually different each session. Ashtanga Yoga Like vinyasa, Ashtanga yoga places a strong emphasis on movement and breath. However, unlike vinyasa style classes that vary each time, Ashtanga classes go through a series of fast-paced and physically challenging poses practiced in the same order. In traditional Ashtanga style classes, you can only move onto the next pose or series of poses after you’ve achieved the previous one/s. Power Yoga An offshoot of Ashtanga, power yoga is a vigorous fitness-based vinyasa style practice that syncs breath with movement. These classes can be different each time and are recommended for anyone looking to break a sweat. Bikram Yoga Commonly referred to as “hot yoga,” Bikram consists of a series of 26 poses repeated in the same order for 90 minutes. Bikram yoga is often practiced in a room heated to 105°F (40.6°C) to help sweat out toxins. If you prefer something more relaxing, we recommend trying Iyengar, yin or restorative yoga. Lyengar Yoga Lyengar yoga combines standing and seated postures focused on anatomy, alignment, and posture. This type of yoga is ideal for someone looking to improve their range of motion. Poses are normally held for long periods and often modified with props for support and precision. Yin Yoga This gentle style of practice is intended to help you sit longer and more comfortably in meditation by stretching connective tissue around the joints (mainly the knees, pelvis, sacrum, and spine). Typically, poses are held for 3 to 5 minutes or longer. Restorative Yoga Similar to yin yoga, restorative or gentle yoga is a helpful practice for anyone living with chronic pain, dealing with injuries, or feeling overly stressed. Gentle poses are held for an extensive amount of time (usually 10 minutes or more) and can incorporate the use of props like blankets, bolsters, and straps for added comfort and support. If you’re looking for a happy medium between physically demanding and relaxing routines, try Hatha yoga. Hatha Yoga Like Ashtanga, vinyasa, and power yoga, hatha yoga combines a series of yoga poses and breathing techniques to align and calm the body and mind in preparation for meditation. While classes are commonly slower-paced and poses are held for a longer period, Hatha classes can be physically demanding. One of the benefits of yoga, as has been detailed above, is that there are many types you can try. If you select a form of yoga that isn’t right for you, pick a different one. With so many variations to choose from, you’re sure to find at least one kind of yoga that nourishes your mind, body, and spirit. At BrainMD, we’re dedicated to providing the highest purity nutrients to support your brain health and overall well-being. For more information about our full list of supplements, please visit us at BrainMD.
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Some of the Best Teas to Keep You Warm This Winter
It’s the time of year when colder weather drives people indoors, where a crackling fire and warm beverage can help thaw the winter chill. But beware! Some hot beverages are healthy, and others aren’t. Beverages to Avoid A go-to beverage on a cold day, especially if you’ve been outside in the crisp air for an extended period, is hot chocolate. Although this beverage is irresistible to many, especially chocoholics, many commercial brands of hot chocolate are loaded with sugar, unhealthy fats, artificial chemicals with names too long to pronounce, and excessive calories (and let’s not even get started on marshmallows). All these unhealthy elements can negatively affect your health and weight. Another common beverage trap during the winter season is coffee. In addition to its high caffeine content, coffee becomes less healthy the more you put in it. Though tempting to purchase on a chilly day, seasonal beverages offered at popular coffee shops typically consist of a small amount of coffee with a large amount of sugar, dairy, syrup, artificial sweeteners/flavors (which also contain those long names you can’t pronounce), and other unhealthy fillers. Beverages to Embrace A hot beverage that’s been enjoyed for thousands of years is still one the healthiest…tea. Many teas are high in antioxidants and have calming effects (like chamomile). Most teas are low calorie, low in caffeine and sugar-free. Many teas are created by adding natural citrus flavors (orange, lemon, etc.), oils (peppermint), or flowers (hibiscus) to dried leaves of medicinal herbals. Drinking a cup of warm tea can help relieve stress and lift the spirits. Its many health benefits make tea an ideal alternative to coffee. If you rely too heavily on coffee to get you through the day, gradually wean off coffee and introduce tea into your diet. If you’re looking for an alternative to coffee and hot chocolate this winter season, here are 8 healthy and delicious teas you should try… 8 Healthy Teas to Drink this Winter Green Tea A staple in many Asian cultures, green tea is made (without fermentation) from leaves of the Camellia sinensis plant. It contains high concentrations of polyphenols (substances that have antioxidant properties), which support healthy blood pressure levels and promote blood flow to the brain. In addition to green tea’s powerful circulatory benefits, it also helps reduce stress, improve intestinal bacterial balance, and increase carbohydrate and fat burning. Green tea also naturally contains l-theanine, which can enhance mental focus yet has a calming effect without making you sleepy. It only has half the amount of caffeine compared to coffee. Black Tea Black tea is made by fermenting green tea leaves. Though its polyphenol profile is different than green tea’s, black tea is still a very healthy beverage. Black tea serves as the base for many other types of tea, including chai, Earl Grey (which includes oil of bergamot) and some brands of instant tea. Black tea also has powerful circulatory benefits, including supporting healthy blood pressure levels. Drinking black tea with a meal also can slow sugar absorption and lessen its impact on the body. Oolong Tea Oolong tea is produced by partial fermentation of specially cultivated varieties of green tea leaves. After drying the plant under intense sunlight, oolong tea is then rolled into long curls. There are a variety of oolong teas with varying flavors; from sweet and fruity to woody and complex. Oolong tea has many health benefits; it helps maintain memory with aging and promotes a positive mood. As a bonus, oolong tea can help you burn more calories than green tea. White Tea This tea involves no fermentation and is made from young green tea leaves that are just about to open (they have a white fuzzy covering, hence the name). White tea is minimally processed, has more polyphenols than green or black tea, and has less caffeine. Despite its name, white tea is a pale yellow when brewed. Pu-erh Tea Pu-erh (or Pu’er) is a dark tea that comes from the Yunnan province of China and is produced by bacterial fermentation. Pu-erh tea is often described as robust and earthy. Due to its fermentation process, Pu-erh tea is rich in antioxidants. This tea may help with fat-burning and is associated with a more positive mood. As you shop for it, make sure the brand is low in fluorine, which can be toxic. Red Tea Red tea (rooibos) comes from a fermented South African herb (redbush, Aspalathus linearis) and has an orange-red color when brewed. Red tea is loaded with unique flavonoids that help slow the absorption of sugar and fats and may be more effective than other teas at improving blood antioxidant protection. Rooibos is free from caffeine. Jasmine Tea Jasmine tea has a green tea base (less frequently, black or white tea) and is scented with fragrant jasmine blossoms. It has been popular in China for hundreds of years and was one of the first flavored teas to reach the West. Jasmine tea is rich in antioxidants and helps support brain function. Its sweet aroma can help to enhance mood. Ginger Tea As its name indicates, ginger tea is made from the ginger root which is similar to the turmeric root. It carries the signature aroma and spiciness associated with foods containing ginger, and its main active substances are gingerols and shogaols. In the Ayurveda tradition, ginger is widely revered as a food, spice, and medicine. It helps improve the circulation, is protective for the brain, and is especially sought out for its digestive benefits and its capacity to counter nausea, including from motion sickness. Though these are just a sampling of popular teas, there are hundreds of other variations and herbal blends derived from these teas. Practically any medicinal herbal can be made into a tea. With such a selection to choose from, you’re sure to find at least one healthy tea you’ll enjoy. Since most teas are inexpensive, drinking tea is a cost-effective way to improve your health…as well as help keep you warm this winter. At BrainMD, we’re dedicated to providing the highest purity nutrients to support your brain health and overall well-being. For more information about our full list of supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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5 Tips to Reduce the Stress of Holiday Travel
As the song says, “There’s no place like home for the holidays.” Although visiting family and friends can be a joyful, memorable experience, the process of traveling can often be a hassle. Since you’ve worked hard all year to take a vacation, don’t let it be ruined from the start by common traveling complications. Top 5 Tips to Reduce the Stress of Holiday Travel Be Flexible Resist the urge to plan every minute of your vacation—maintain realistic expectations about your trip. Your flight could be delayed. It might rain or snow when you planned on doing something outside. Mishaps and meltdowns happen, but they don’t have to ruin your trip. Sometimes the best memories are the ones we didn’t plan. Try to remember that the point of a vacation is to relax and have fun. Remaining flexible will allow you to quickly respond to surprises and enjoy whatever curveball gets thrown your way. Vacation Preparation There’s nothing more stressful than realizing the day before you go on vacation that you still haven’t gotten an oil change, gone to the bank or purchased extra socks. There are many trip checklists available online depending on your type of trip—download one at least one week in advance and check off the items to reduce the stress of preparing for your vacation. Leave on Time Set multiple alarms to ensure that you get up on time. Keep your family or friends on track by telling them that you’re leaving 30 minutes before your actual departure time. Accounting for the inevitable last-minute scramble to get out the door can minimize stress, anxiety, and arguments. Plus, you’ll stay cool and calm when that last-minute delay pops up, actually putting you right on time. Adjust Your Schedule A long-established travel strategy is that if you are traveling east, move your bedtime earlier by 30 minutes per day for a few days prior to your trip and do the opposite if you are traveling west. New research has demonstrated that changing your meals to match the time zone of your destination prior to your trip can help synchronize your internal body clock to help beat jet lag. Get Quality Sleep Rushing to get everything done before your vacation can leave you worn out. Avoid sleep stealers and get plenty of rest the night before your vacation so that you don’t travel tired. Navigating unfamiliar roads or airports will be much more difficult and stressful when you’re sleep-deprived. You may find it helpful to use a supplement containing melatonin when your body is adjusting to an unfamiliar sleep environment or different time zone. BrainMD’s Restful Sleep combines melatonin with four other ingredients to help you fall asleep and stay asleep. If all these tips still aren’t enough to help you fight the stress of holiday travel, there are effective supplements that help you feel calm and support your body’s natural response to stress. Everyday Stress Relief promotes calmness without drowsiness and helps you maintain a positive mood with mental focus, so you don’t let stress ruin your holiday vacation. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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How to Cope with Stress: 6 Things You Can Do to Reduce Stress
Are you so overwhelmed with daily responsibilities that you feel you just can't keep up? While many in our society wear the "I'm More Stressed Than You" badge of honor, being overly stressed really isn't something to brag about. In fact, too much stress can be detrimental to your brain and overall health. So, in order to live a more stress-free life each day, you must learn how to cope with stress the right way. 6 Things You Can Do to Reduce Stress Use the following S-T-R-E-S-S acrostic to help reduce the stress in your life. Try these 6 strategies today to help you manage and cope with stress in a more positive way. Each of these strategies has been proven to reduce stress and promote relaxation in stressful situations. S – Social Connections By building and maintaining good, healthy, helpful relationships, you can feel understood and cared for. When you care for and attend to others, it allows you to get outside of yourself and you often find your perceptions are transformed. This leads to discovering new ideas about how to solve your own problems. Furthermore, when you care for others and feel cared for, your brain releases oxytocin, the “bonding” hormone, which can counteract many of the negative effects of stress. Also, never underestimate the power of being around the right people! The health habits of the people you spend time with have a dramatic impact on your own health and habits. So surround yourself with people who are happy, upbeat, and kind. T – Therapy/Meditation At the heart of many types of therapy is learning about ANTs – which stands for Automatic Negative Thoughts—the cynical, gloomy and complaining thoughts that come into your mind automatically. Think of these negative thoughts like ANTs at a picnic that infest your mind and spirit and ruin your day. Learning how to kill the ANTs and develop an internal ANTeater is incredibly effective at reducing the stress and anxiety in your life. Therapy can also help you clear up past traumas that might trigger you and cause more stress in your life. Meditation is a wonderful way to soothe your mind and help you create a state of deep relaxation. Interestingly enough, meditating actually stimulates the brain; increasing blood flow to the areas responsible for attention and forethought, while calming down the areas that perceive pain. And you can receive the positive benefits of meditating in just minutes per day. R – Relaxation Techniques By using relaxation techniques, you will gain better control over the stress and anxiety that is ruining your health and happiness. Deep breathing is one such relaxation technique and a very effective method for overcoming stress; one that can be done anywhere, anytime! When you take shallow breaths, it reduces the amount of oxygen that reaches your brain cells, reducing overall brain function. As you inhale, let your belly expand. When you exhale, pull your belly in to push the air out of your lungs. This allows you to expel more air, which in turn, encourages you to inhale more deeply. So we challenge you to try taking deep breaths and let your mind and body start to relax. E – Exercise Exercise will help you manage stress by immediately lowering stress hormones and helping you become more resistant to stress over time. Raising your heart rate through exercise also makes you better handle stress because it raises beta-endorphins, the brain’s own natural morphine! Consistent exercise will prepare you for the obstacles you may face like being in stressful situations. Exercise also helps you maintain a strong mind and body can help equip you to handle possible crises in your future. S – Sleep Sleep deprivation is hazardous to your health! Skimping on sleep can affect your health in more ways than you might imagine and definitely makes you more susceptible to stress. If you aren’t getting the recommended 7 to 9 hours of sleep each night, you’re setting yourself up for a host of physical and mental issues. When you fall behind on sleep, blood flow to your brain decreases and you are much more likely to make poor decisions. Be sure that your sleep hygiene is sound by turning off electronics at least one hour before bedtime, avoid caffeine, sugar, and alcohol later in the day, avoid naps, keep your bedroom dark and cool, and avoid exercising vigorously late in the evening. S – Supplement Natural relaxation substances can be incredibly effective in reducing stress. Drink some spearmint or chamomile teas. Put dried lavender in a vase near your bed. Use calming essential oil aromas such as clary sage, bergamot, or ylang-ylang. Or try BrainMD's Everyday Stress Relief, which helps replenish your brain and body’s nutrients that can be depleted during times of increased stress. It 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. 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. “This is what I take when I’m stressed,” says Dr. Daniel Amen. “And it works.” You have a choice about how you respond to the stress in your life!
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4 of the Best Ways to Improve Stress and Mood
We all experience stress. (True) All stress is bad. (False) 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 in the long-term. Stress and Mood Often, there’s a correlation between being stressed out and experiencing anxious thoughts or bouts of low mood. Many times stress doesn’t just negatively affect your mood, though that can become the most visible side effect. Stress also can adversely impact the way your brain and body work, so it’s important to try to manage your stress. If you find yourself having negative or anxious thoughts or notice that your stress levels have gotten out of hand, we offer a range of powerful supplements to improve stress and mood. These stress-fighting supplements have been formulated with the highest-quality nutrients and ingredients to help you feel calm, content, and able to manage stress or mental strain. 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 nutrients that can be depleted during times of increased stress.* It 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 mineral important for calm, balanced and mentally focused demeanor.* It also counters irritability and anxiousness.* 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 anxiousness, feelings of exhaustion, forgetfulness and other problems related to stress.* L-theanine – derived from green tea, l-theanine reduces tension and promotes rest without diminishing alertness.* 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 anxiousness.* It contains ingredients that help your nerve cells respond better to GABA.* 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 – gamma-aminobutyric acid (GABA) is the body’s main calming neurotransmitter. By slowing the excessive firing of neurons, it supports the body’s natural mechanisms for quieting the mind and gradually falling asleep.* L-Theanine – working mainly by way of GABA receptors on nerve cells, this unique amino acid can have calming and relaxing effects while preserving mental focus.* Lemon balm (Melissa officinalis) – a member of the mint family that has been used as a medicinal herb for over 2000 years, lemon balm increases GABA activity in the brain as well as the activity of acetylcholine, a major neurotransmitter that promotes mental focus.* Magnesium – sometimes called the relaxation mineral, magnesium plays important roles in mind and body relaxation, the calming of racing thoughts, and in promoting overall sleep quality.* Research suggests that magnesium’s calming effects are enhanced by vitamin B6.* Vitamin B6 – also known as pyridoxine and pyridoxal-5-phosphate, vitamin B6 helps the brain produce the neurotransmitter serotonin, which helps promote relaxation and enhance your mood.* GABA Calming Support can help facilitate the production of calming brain waves, correct stress-causing nutritional deficiencies, and promote relaxation.* NeuroLink Proper neurotransmitter balance is essential for healthy brain function. BrainMD’s NeuroLink supports a diverse array of such key transmitters as adrenaline, noradrenaline, dopamine, serotonin, GABA, and glutamate.* This formula provides an exclusive blend of nutrients that can help you maintain a positive mood, keep your focus, and deal with stressful challenges by helping your transmitters stay in balance.* It includes: L-Tyrosine – an amino acid required to produce the neurotransmitters dopamine, epinephrine, and norepinephrine. Your brain and adrenal glands need tyrosine to promote mental clarity during times of stress.* GABA (Gamma-Aminobutyric Acid) – an amino acid transmitter that regulates the excitability of nerve circuits across the brain, GABA is the brain’s main calming neurotransmitter.* L-Glutamine – an amino acid important for nerve cells to make glutamate, a transmitter present in 80 percent of the brain’s nerve cells, as well as the calming transmitter GABA.* L-Taurine – this amino acid helps stabilize nerve cell energy generation and electrical activity while also protecting against calcium overload.* Taurine promotes healthy blood flow to the brain, is a powerful antioxidant, and is essential for the health of every cell in the body.* 5-HTP (5-Hydroxytryptophan) – a derivative of the amino acid tryptophan, 5-HTP is readily converted to serotonin in the brain. It helps maintain mental and emotional balance, can reduce occasional feelings of anxiousness, supports behavioral self-control, promotes calm and relaxation, and facilitates better quality sleep.* NeuroLink can help balance your brain transmitters so you can think more clearly, feel happier, and experience greater well-being.* Serotonin Mood Support Taking BrainMD’s Serotonin Mood Support can help correct stress-related nutritional deficiencies, promote positive mood, and help curb emotional eating.* It can help you handle the ups and downs of life with more composure.* This formula regulates important brain neurotransmitter systems to positively influence mood.* It includes: 5-HTP (5-Hydroxytryptophan) – besides being readily converted to serotonin, 5-HTP may also increase brain activity of dopamine, which is regulated by serotonin and also associated with positive mood.* Vitamin B6 – vitamin B6 is needed by the enzyme that converts 5-HTP to serotonin. It is essential for the body to utilize proteins, fats and carbs. Methylfolate – methylfolate is the most active form of the folate vitamin, which is crucial for maintaining positive mood.* Methylfolate is pre-activated folate and is better utilized than folic acid, which is a manufactured substance not found in nature. Vitamin B12 as Methyl-cobalamin – the body’s most readily-utilized vitamin B12, not cyano-cobalamin which contains toxic cyanide.* This formula has sufficient methyl-B12, which backs up methylfolate in the brain and other organs, to ensure neurotransmitter balance favorable to healthy mood.* Saffron – the world’s most expensive spice, saffron has a long history of being used to induce happiness and has consistently improved mood, stress, and other mental functions in many clinical trials.* Lifestyle habits such as mind-body relaxation techniques, healthy dietary routines and daily use of Serotonin Mood Support, can help you maintain mental sharpness and an even mood throughout the day.* At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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6 Ways to Get Your Health Back
There's just something about a new season that evokes the desire to make changes. It's a time when many focus on fresh starts with the new school year, new clothes, new routines, and new goals. While we're quick to start new things, why do we tend to overlook our health? Now is the perfect time to do some internal resetting – it’s a great opportunity to check-in and see if there are any bad habits we've developed over the last few months. As you clean out your closets and dresser drawers, why not clean up your health habits too? Here are 6 tips to help you get back on track with your health this season. 6 Tips to Get Back on Track with Your Health 1. Purge Your Pantry If you eat the standard American diet, your kitchen cabinets, refrigerator, and freezer contain foods that are terrible for your health and your weight. The best thing you can do for yourself and your family is to do a clean sweep of your entire kitchen and get rid of all the foods that sabotage your health. Doing so makes it easier for you to make conscious eating decisions, or better decisions even when they’re not so conscious. It helps prevent impulsive, mindless snacking as you change your eating patterns. When you purge your pantry, you’ve only had to make one healthy decision—not to have unhealthy foods in your house—rather than having the discipline to make dozens of decisions throughout the day to avoid foods that are sitting right there in your kitchen. Once the bad food is gone, stock your pantry with brain-healthy choices. 2. Switch Up Your Produce Did you spend the winter eating apples, bananas, and root vegetables? Is the monotony making it hard to stick to? It is the perfect time to switch things up and reinvigorate your love for fruits and veggies with some variety. Fresh fruits and vegetables abound in spring or summer. Head to your local farmer’s market or grocery store and try asparagus, mushrooms, apricots, or berries. Never tried a steamed artichoke? Or stir-fried snow peas? Maybe you’ve had green beans, but what about haricots verts (French green beans)? Try some sweet cherries or a nectarine as a treat after dinner. Now you can eat from an expanded spring-inspired rainbow. 3. Venture Outside If you’ve spent much of the winter on the treadmill or in the gym, it is time to go outside. Research shows that exercising outdoors comes with a variety of health advantages over working out inside including improved energy levels and decreased stress and anger. Another study found that being outdoors has an overall positive effect on vitality – your sense of enthusiasm, aliveness, and energy. 4. Let The Sunshine In Our vitamin D status tends to take a dip in the winter months, due to lack of sun exposure. Your body gets vitamin D in two ways: via sunlight (the sun’s ultraviolet rays must hit your skin in order for your body to manufacture vitamin D) and from your diet. There are a small number of foods, such as fish, eggs, and some mushrooms that can provide vitamin D. Another option is to incorporate a Vitamin D supplement to ensure you’re getting to levels you need. Unfortunately, many Americans—even those who eat a good diet—are vitamin D deficient. And there is research linking vitamin D deficiency to over 200 diseases. 5. Declutter Your Mind It is easy in today’s fast-paced world to harbor negative emotions, like anger, resentment, sadness, and jealousy. But these emotions are detrimental to your health and peace of mind. What you may not realize is that these emotions begin with your thoughts. This season, make a conscious effort to challenge the automatic negative thoughts that steal your happiness. Stress levels are dramatically decreased for those who learn to control their thoughts, rather than letting their thoughts control them. You might even want to look into the benefits of hypnosis for your brain. 6. Fill Your Mind With Good Not only is important to clear your head from stressful thoughts, but it’s also equally as important to challenge your brain on a daily basis. New learning and mental exercises themselves will help keep your brain sharp, but learning about ways to improve your brain is like the sugar-free icing on the fat-free cake! Try listening to a new podcast that will encourage mental engagement and provide you with diverse information and strategies to better your brain. We, not surprisingly, recommend The Brain Warrior’s Way Podcast. Some of our guests have great podcasts as well; consider Dave Asprey’s Bulletproof Radio and Pedram Shoji’s The Urban Monk Podcast. As you check off your growing to-do list, don’t forget to make yourself, and especially your brain, a priority as well! What Listeners Are Saying About The Brain Warrior’s Way Podcast: “A Wealth of Knowledge by Strixbee - Each podcast focuses on one specific topic. While discussing it Dr. Amen brings all his years of experience in the field to bear. So not only are the podcast's topics highly relevant but even the little things Dr. Amen mentions in passing are eye-opening.”
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3 of the Best Ways to Get Quality Sleep
There’s a prevailing mindset among workaholic Americans that it’s socially acceptable to be sleep deprived. Many participate in work binges and settle for 4 to 5 hours of sleep per night, which simply isn’t an adequate amount of rest. According to the Institute of Medicine (US) Committee on Sleep Medicine and Research, as many as 70 million Americans have ongoing sleep problems that interfere with their daily functioning. If you aren’t getting the recommended 7 to 9 hours of sleep each night, you’re setting yourself up for a host of physical and mental issues. Risks of Sleep Deprivation Skimping on sleep can affect your health in more ways than you might imagine. Losing sleep has been associated with: Lower overall blood flow to the brain Negative effects on your cognition, mood, and memory Greater appetite linked to increases of the hunger hormone, ghrelin Loss of focus and willpower Low mood and occasional anxiety There are many bad habits that rob people of a good night’s sleep. Here’s how to fix a few of them… Avoid These 3 Common Sleep Stealers Move the Clock Instead of looking over at your alarm clock every time you toss and turn, move the clock so you can’t see it. If you wake up in the middle of the night, resist the urge to look at the clock. Checking the time can make you feel anxious, which will only make it harder to go back to sleep. When it comes to your alarm clock, “out of sight/out of mind” is really the best strategy. Tech-free Bedroom Establish a time when all devices in the household will be turned off for the remainder of the evening. It’s also a good idea to remove all electronics from your bedroom since they emit light that can stimulate the brain and keep you awake. A tech-free bedroom can also reduce the amount of electromagnetic frequencies your body absorbs. Creating a relaxing environment, free from the distractions of the outside world, may help you get quality sleep. Don't Drink and Sleep Even though it’s a nightly ritual for many people, drinking alcohol before bed doesn’t help you achieve deep sleep. Instead of drinking a glass of wine before bed to help you sleep, try a mixture of warm unsweetened almond milk, a teaspoon of vanilla (the real kind, not imitation), and a few drops of stevia. This may increase serotonin activity in your brain and help you sleep. Getting high-quality sleep is essential to wellness. If you have healthy habits, such as avoiding caffeine later in the day and getting regular exercise, but still have problems falling asleep, a scientifically formulated and safe dietary supplement that promotes restful sleep may give you the relief you need. If you have difficulties entering a relaxed state before bedtime, you might consider taking GABA. GABA Essentials Neurotransmitters are chemical messengers that neurons (nerve cells) release to allow them to communicate with other neurons. The neurotransmitter most associated with calming effects in the brain is GABA. Research suggests increasing GABA activity in the brain can help improve mood and generally have calming effects. GABA also is fundamentally important for the healthy maturation of new nerve cells (neurogenesis) and for the overall development and maintenance of the brain. GABA has mild relaxation properties that support a balanced mood and restful sleep. Lower activity of this neurotransmitter in some brain regions has been linked to mood challenges, difficulties with self-control, and excessive worry. GABA Calming Support Taking BrainMD’s GABA Calming Support helps relax the body and mind, correct stress-related nutritional deficiencies, and generally promote calming brain activity to help you get quality sleep. It can help you handle the ups and downs of life with more composure. 5 Key Ingredients of GABA Calming Support GABA Gamma-aminobutyric acid (GABA) is a neurotransmitter produced across the brain and crucial for many aspects of brain renewal and self-regulation. GABA helps regulate excessive firing of neurons, which promotes a sense of calm. It supports the body’s other natural mechanisms for quieting the mind and gradually falling asleep. L-Theanine This unique amino acid is not incorporated into proteins and seems to help regulate GABA, dopamine and serotonin circuits. It is rapidly absorbed and quickly shifts the brain toward a predominance of alpha waves, which are associated with relaxation. Clinical research indicates l-theanine can have calming and relaxing effects while preserving mental focus. Lemon Balm Lemon balm (Melissa officinalis) is a member of the mint family and has been used as a medicinal herb in Southern Europe and the Middle East for over 2000 years. Research suggests that it increases GABA activity in the brain as well as the activity of acetylcholine, a major neurotransmitter that promotes mental focus. Magnesium Sometimes called the relaxation mineral, magnesium is profoundly important for practically all the body’s functions. It’s essential for making energy, some of which is necessary to prepare the body for sleep. It plays important roles in muscle relaxation, calming of racing thoughts, and in promoting overall sleep quality. Vitamin B6 Also known as pyridoxine and pyridoxal-5-phosphate, vitamin B6 helps with the production of neurotransmitters (serotonin, epinephrine, norepinephrine, and GABA), which need to be balanced for healthy sleep. It helps promote relaxation and enhances your mood. GABA Calming Support FAQ How do I take GABA Calming Support? Adults can take 1 to 6 capsules daily with water, on an empty stomach. The dosage for children should be directed by a nutritionally informed physician. Can I use this product for sleep? Yes, GABA Calming Support can help you get to sleep. It enhances calm and helps allow you to unwind at the end of the day, which prepares you for healthy sleep. Will GABA Calming Support make me groggy during the day? No, GABA Calming Support is designed to help calm an overactive mind and promote relaxation in the body, while maintaining mental focus. It does not cause grogginess. Do I need to take this every day for it to work? If you have a greater need for mind and body relief, taking GABA Calming Support each day is highly recommended. If you only need occasional support, you can take it on an as-needed basis. What Others Are Saying More Relaxed “I have noticed that I am more relaxed in stressful situations. Also, I have been able to experience a higher quality in my sleep. I fall asleep faster without having those rolling thoughts before falling asleep.” -Vic Restful Sleep “In preparation for 3 month trip, my mind has been in hyper-drive. This has really helped me focus and turn off the anxious and planning mind so I can have a full night’s restful sleep.” -Pamela GABA Calming Support is a natural sleep aid that has helped countless people get quality sleep. For more information about GABA Calming Support and our full catalog of brain healthy supplements, please visit the online store at BrainMD.
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The Ultimate Self-Care Guide: How to Take Better Care of Yourself
If you’ve ever flown on a jet, you’ve heard the safety instructions that are announced over the speakers before the flight. You might remember the part of the script that says: “In the event of a sudden loss of cabin pressure, oxygen masks will automatically descend from the ceiling. Grab the mask and pull it over your face. If you have children traveling with you, secure your mask before assisting with theirs.” Those directions always sounded strange to me until I stopped to consider the logic behind them. Since many children don’t have the ability or mental awareness to place an oxygen mask over their face, it’s up to an adult to aid their children in that process. But if an adult doesn’t affix their mask first, they may pass out from lightheadedness and fail to assist their kids. The principle behind those preflight instructions also applies to your mental and physical health. Perhaps you have people—children, siblings, a spouse or even parents—who depend on you for daily assistance. If you aren’t taking care of yourself, how can you hope to take care of them? Here Are 10 Practical, Simple Self-Care Tips 1. Take Care of Number One You’ve probably heard the expression “always take care of number one.” Although that saying might not be the best advice in business, team sports, relationships or many other areas of life, it holds a great deal of significance to your personal health. In fact, how you treat your body, and brain may well determine your ability to function in an increasingly busy world. Like it or not, stress is a normal and unavoidable part of living. From work or school to shopping and paying bills, the list of demands on our time can seem insurmountable. If it feels like your stress levels are being pushed to the limit, you may be experiencing the kind of exhaustion that can lead to serious mood and sleep issues. Taking care of yourself may require that you seek out additional help. The good news is that there are many practical steps you can take to get the support you need. 2. Get Some Nutritional Support Whether you find yourself having negative or anxious thoughts, or if you feel that your stress levels have nearly reached the breaking point, BrainMD offers a range of powerful supplements for stress and mood that can help turn your day around.* These brain-directed supplements have been formulated with the highest quality nutrients and ingredients that can help you feel calm, content, and able to manage stress or mental strain.* 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 nutrients that can be depleted during times of excessive stress and has herbal extracts clinically proven to have calming and anti-stress effects.* This formula includes: Magnesium, a mineral important for calm, balanced and mentally focused demeanor.* The vitamin-like nutrient taurine, that has versatile benefits for electrical transmission in the brain and supports the adrenal glands which are crucial for coping with stress.* Holy Basil, revered in the East for improving adaptation to occasional anxiety, feelings of exhaustion, forgetfulness and other problems related to stress.* L-theanine from green tea reduces tension and promotes rest without diminishing alertness.* Relora® is a unique mix of two herbs that can enhance healthy management of the stress hormone cortisol while easing anger, negative mood, and confusion.* These well-studied nutrients and herbals support your body’s coping with stress on multiple levels.* Everyday Stress Relief can help you stay calm so that you can enjoy the good things in your life.* Serotonin Mood Support Our brain produces the naturally soothing neurotransmitter called serotonin. Serotonin plays many important roles in the brain’s biochemistry and is involved in maintaining healthy mood and promoting feelings of calmness.* Serotonin also can help control late-night appetite.* Serotonin Mood Support is highly geared to promote serotonin activity in the brain.* This formula includes: 5-HTP, a nutrient that the brain can readily convert into serotonin on demand.* Saffron, the world’s most expensive herb, has a long history of traditional use for “inducing happiness.”* Saffron has consistently improved mood in a number of clinical trials.* Vitamin B6 is an essential cofactor for enzymes that make serotonin and other key transmitters.* Methylfolate, the pre-activated and most readily utilized form of the folate vitamin.* Methylfolate is paired with methyl-vitamin B12 to help ensure the brain makes sufficient melatonin (our sleep hormone) and has the biochemical tools for renewing and maintaining its nearly 200 billion cells.* Lifestyle habits such as consuming “smart” carbohydrates in moderation and taking a dietary supplement like Serotonin Mood Support can work together to elevate mood and promote calm.* In addition to supplements, there are many other effective ways to improve your emotional well-being to manage mood and reduce stress.* Learn how to be kinder to yourself by implementing the tips in this Self-care Strategy Guide.* 3. Give Yourself a Time Out You may feel pressure to be everything to everyone, but there’s only so much one person can accomplish. Increase your energy and stamina by giving yourself a timeout. All of us need time to recharge our batteries and self-care is often the best thing you can do. Plus, others will benefit when your stress is reduced and your mood is improved. 4. Listen to Soothing Tunes It’s no surprise that listening to music can increase pleasurable feelings, improve mood, boost energy, raise dopamine levels and help with focus and concentration.¹ 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 enhance mood, gratitude, motivation, and inspiration. 5. Get Quality Sleep Good sleep is essential for optimal brain and body health. Insufficient and inconsistent sleep can increase irritability, moodiness and poor judgment.² To remain at the top of your game, it’s recommended that you get 7-9 hours of sleep each night. Whether you’re too wired or too stressed to sleep, natural sleep aids can help improve your quality of sleep. 6. Write It Down The process of journaling gives stressful thoughts a home, another place they can live besides your brain. Once those thoughts have been expressed, they often lose their intensity and urgency which will allow you to mentally relax. Writing in your journal 10 minutes before you go to bed can help release the stresses of the day and put you in a restful state of mind. 7. Get Regular Exercise Physical exercise is perhaps the single most important thing you can do to keep your brain healthy. Exercise can boost blood flow and other positive nutrients to the brain, increase your levels of dopamine and generate new brain cells that can help the brain self-regulate and calm down. Walking can help you clear your mind, decrease anxiety, improve your mood and burn some calories all at the same time. 8. Meditate Daily Make time for yourself every day. Taking breaks for meditation and relaxation provide benefits for both your physical and mental health. Spending just 15 minutes alone, without distractions, 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. 9. Get a Massage One way to counter the effects of stress is to get a massage. Massage therapy has been known to increase dopamine levels by nearly 30% while decreasing cortisol (a stress hormone) levels.³ 10. Just Say No Take control of your schedule rather than letting it control you. Say no to cravings, events and activities that aren’t essential to your life. Be mindful of what you do, how you spend your time and energy. Don’t do things the same way just because that’s how you’ve always done them. If what you’re doing isn’t making you happy or is causing you stress, it’s time to do something different. By following these mood-boosting and stress-reducing techniques they can help to improve your overall well-being so that you can take care of yourself and the other important people in your life. 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. Zaatar, M. T., Alhakim, K., Enayeh, M., & Tamer, R. (2023). The transformative power of music: Insights into neuroplasticity, health, and disease. Brain, Behavior, & Immunity - Health, 35, 100716. https://doi.org/10.1016/j.bbih.2023.100716 2. Salfi, F., Lauriola, M., Tempesta, D., Calanna, P., Socci, V., De Gennaro, L., & Ferrara, M. (2020). Effects of total and partial sleep deprivation on reflection impulsivity and risk-taking in deliberative decision-making. Nature and Science of Sleep, 12, 309–324. https://doi.org/10.2147/NSS.S250586 3. Field, T., Hernandez-Reif, M., Diego, M., Schanberg, S., & Kuhn, C. (2005). Cortisol decreases and serotonin and dopamine increase following massage therapy. International Journal of Neuroscience, 115(10), 1397–1413. https://doi.org/10.1080/00207450590956459
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Relax Your Mind With GABA
Do you often feel worked up, irritable or sad for no good reason? Do you spend a lot of your time feeling stressed and worried? Not as interested in having fun? Have friends or family members expressed their concerns over your well-being? Though there could be any number of explanations for what you’re going through, one possibility is that your neurons aren't releasing neurotransmitters at optimal levels. Our brains may use as many as 100 different neurotransmitters, with GABA being one of the most important. What Are Neurotransmitters? Neurotransmitters are chemical messengers that neurons (nerve cells) release to allow them to communicate with other neurons. The neurotransmitter most associated with calming effects in the brain is GABA (technically Gamma-AminoButyric Acid). Clinical research suggests taking GABA by mouth can help cope with stress, improve mood, and generally have calming effects. What Can GABA Do for You? In addition to rhyming with the feel-good 70s group ABBA, GABA has been found by clinical research to help reduce stress and produce groovy feelings. This neurotransmitter’s primary effect is believed to be holding back our nerve cells from excess firing. GABA also is fundamentally important for the healthy maturation of new nerve cells (neurogenesis) and for the overall development and maintenance of the brain. Also, GABA has mild relaxation properties that can support a balanced mood and restful sleep. Lower levels of this neurotransmitter in some brain regions has been linked to mood challenges, difficulties with self-control, and excessive worry. Gamma-amino-butyric acid (GABA) is an amino acid and neurotransmitter that regulates brain excitability by inhibiting excessive firing of neurons, resulting in a sense of calm. Supplementing with GABA can help flip the "off" switch on worrisome, ruminating thoughts by supporting the body’s natural mechanism for quieting the mind. Are You Low on GABA? If you’ve suffered emotional trauma or are under a great deal of stress, it's possible your GABA levels are less than optimal and contributing to your feeling anxious, unmotivated, uptight, or just plain sad. If you tend to predict the worst, are wracked with nervousness, have chronic muscle tension or other stress-related feelings, it might be worth taking steps to increase your brain GABA levels. If you’re one of the millions of Americans struggling with mood or sleep problems, the good news is that you do have a shot to get control of these feelings. Try these five steps to start living a happier life… 5 Ways to Calm Your Mind Using GABA Be Grateful One way to boost your mood and reduce anxiety is to write down five things you are grateful for every day. Research suggests that focusing on gratitude helps to calm your deep limbic areas and enhance the other judgment centers of the brain. When you focus on what you love, your brain works better, and you’ll have a chance to feel better. You'll likely notice a significant positive difference in your level of happiness over a pretty brief period. Do Yoga and Get a Massage Practicing yoga and getting massages can do more than improve your physical function. Clinical studies indicate that both are beneficial for improving mood and coping with stress. Massage can lower the stress hormone cortisol while increasing the neurotransmitters dopamine and serotonin, which work cooperatively with GABA. Yoga actually can increase brain GABA while improving anxious feelings and overall mood. Soothing Tunes Listening to soothing music can help relieve stress by triggering biochemical stress reducers in your brain. Due to an increase in dopamine levels, music can also improve mood, boost energy, and help with focus and concentration. When used properly, music is medicine. Stress Reducing Strategies When you’re under stress, your body cortisol and other messengers that push your brain to seek out rewards—cravings. For many of us, cravings are triggered by unpleasant emotions, including stress and anxiety, as well as being sleep deprived due to stress. Making sure to get enough sleep can reduce cravings and help you feel level-headed enough to deal with the cravings. Rather than giving in to your cravings, utilize stress management techniques—take a vigorous walk, do yoga, or relax in a hot bath. Meditation, diaphragmatic breathing, intense exercise, hypnosis and optimizing vitamin D levels are also great ways to improve self-control and make better judgment calls so that you truly control your brain. GABA Calming Support GABA Calming Support is a unique combination of clinically proven ingredients that help cope with restlessness, irritability and other challenges associated with occasional anxiety. This supplement provides GABA chemically identical to the GABA our nerve cells make. It also contains ingredients that help our nerve cells respond better to GABA. At BrainMD, we’re dedicated to providing the highest quality supplements 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.
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The Ultimate Holiday Survival Guide: How to Reduce Stress
The holidays are quickly approaching. Are you feeling more overwhelmed and frazzled than merry and cheerful? Not sure how to reduce stress? You’re not alone. A survey by Consumer Reports revealed that 90 percent of Americans find at least one thing stressful about the holiday season. Ironically, most people will experience more stress and worry during the holidays than at any other time of the year. Many factors contribute to that stress, such as: monitoring the kids full-time, needing to accomplish more in shorter days, trying to stay active during the colder months, and allocating money for gifts, groceries, charities, concerts, and travel. So with everything going on, how is it possible to reduce stress, and experience a joyful, calm holiday? The first thing to be mindful of is that the holidays tend to be filled with unrealistic expectations and unforeseen pressures that can cause mood and sleep issues. Unaddressed, these forces have the power to steal your joy, ruin your health and trigger unproductive behaviors, which can absolutely ruin your holiday. We understand these mixed emotions and are here to help. Below are our top recommendations for reducing stress this holiday season. 5 of the Best Ways to Reduce Holiday Stress Burn Some Calories Instead of wasting the holidays watching TV or playing video games, get the whole family outside for safe exercises (and please be careful with brain injuring sports, i.e., football, hockey, or soccer). Try going for long brisk walks or try a dancing class. Exercise increases blood flow to all parts of the body, including the brain. It’s recommended to get 30 to 45 minutes of exercise daily. Feast Well Many people experience weight gain during the holidays. Portion sizes certainly contribute to waistline struggles. Eating foods saturated with fat and sugar can also pack on the pounds. When sitting down to a holiday feast, select foods that are high in protein, healthy fats and fiber. Eating a healthy meal before arriving is one way to maintain a healthy diet at family gatherings and holiday parties. Fill the Gap Due to the Standard American Diet (SAD), many people aren’t receiving proper nutrition from the foods they eat. To fill in the nutritional gap during the holidays, it’s essential to take the brain and mood-boosting supplements. Having a brain-directed supplement support plan will help you navigate the holidays more calmly and with better energy so that you can keep the seasons bright. Here are 3 of BrainMD Health’s top holiday survival supplements: Everyday Stress Relief promotes calm without drowsiness, maintains a positive mood, and manages healthy stress hormone levels. Omega-3 Power is essential for our brain cells to make the trillions of connections that enable peak cognitive, mood, and behavioral performance. Serotonin Mood Support facilitates sustained and deep sleep, maintains healthy mood and self-confidence, and even supports a healthy appetite. Show Gratitude Did you know that practicing gratitude actually makes your brain work better? Research has demonstrated that 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 that you’re grateful for every day. Then experience the joy that gratitude can bring. Stay Well Rested To keep up with the increased demands of the hectic holiday season, many people sacrifice quality sleep. 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 get the most out of the holiday season, it’s recommended that you get 7-9 hours of sleep each night. Sleep is a sure fire way to reduce stress, feel more energized, and focus on the positive during the holiday season. BrainMD Health’s supplements have a 100% satisfaction, money-back guarantee. You have nothing to lose except for stress and worry. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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How to Keep Calm This Holiday Season
The holidays. That time of year that we both cherish and dread. Parties, travel, gifting, family, these can be both magical, and the reason many people experience increased stress and worry during the holidays. So how do you keep calm when the kids start fighting in the backseat or you get a flat tire on the way to your parent’s house? How do you keep from getting totally overwhelmed at the thought of driving great distances to be stuck in a room with those family members that know just how to drive you mad? Though we tend to look for help everywhere else, the solution to many of our problems can be found between our ears. The ability to manage stress and adapt to new situations starts in the brain. Proper neurotransmitter balance is essential to brain health. The better our transmitters operate in harmony with each other, the closer we are to having optimal mental function. Having a balanced brain is especially important during the holidays when things seldom go according to plan and stress levels can threaten to reach critical mass making it hard to keep calm. 3 Tips for How to Keep Calm & Achieve Emotional Balance During the Holidays 1. Home Field Advantage To avoid the stress of holiday travel, offer to host the family gathering at your house this year. This strategy is particularly helpful if you’re constantly torn between visiting different sets of relatives. Even though hosting adds additional responsibilities, the celebration will be held on home turf, with your rules. Plus, when everybody else heads for home, you’ll already be home. 2. Manage Expectations If you know from past encounters that Aunt Karen starts telling crass jokes after her second drink or that Uncle Greg likes to engage in heated political debates at the dinner table, be prepared to handle those situations before arriving at a holiday get-together. 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 individual from the rest of the group by suggesting an activity that will allow others to leave the situation. A walk, a board game, a movie, or even asking for help clearing some of the mess can give you and others an outlet to “escape” the situation. 3. Mood Balancing Nutrition The traditional holiday meal, though offering some healthy selections, is frequently accompanied with many nutritional pitfalls (i.e., stuffing, pumpkin pie and eggnog). To fill in the nutritional gap during the holidays, it’s essential to take mood-boosting supplements. NeuroLink BrainMD’s NeuroLink supports a diverse array of such key transmitters as adrenaline, dopamine, serotonin, GABA, and glutamate.* NeuroLink provides an exclusive blend of nutrients that can help you maintain a positive mood, keep your focus, and deal with stressful challenges by helping your neurotransmitters stay in balance.* NeuroLink is available in capsule and powder form and has a 100% money-back guarantee. You have nothing to lose except for stress. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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