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What Are Sleep Chronotypes and Which One Are You?
Are you a night owl who thrives in the late hours of the evening, or an early bird who has boundless energy in the wee hours of the morning? Or are you somewhere in between? Understanding your sleep identity can have a significant impact on your overall health and well-being. Below, we’ll explore the different chronotypes and help you discover where you land on the sleep spectrum. What Are Sleep Chronotypes? Sleep chronotypes are a relatively new concept in the field of sleep research. They’re a type of classification system based on the natural patterns of your sleep-wake cycle. The concept of sleep chronotypes was first introduced by Dr. Michael Breus in his book The Power of When. These types are used to help define your biological clock (when you feel most alert and productive vs when you’re more likely to feel fatigued or sluggish) and your preferred time for sleeping/waking, eating meals, and other daily activities. Chronotypes represent different kinds of sleepers; each has their own unique characteristics and behaviors. Understanding your sleep chronotype can help you optimize your daily routines for maximum productivity and overall well-being. Lions and Dolphins and Bears…Oh, My! No, these aren’t NFL team mascots, they’re sleep types. Here are the 4 main chronotypes plus a bonus type… [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] 1. The Lion (aka “Early Bird”) Often described as a morning person or early riser, Lions are those who prefer to rise early in the morning and tend to feel most energized during the first half of the day. They typically don’t have trouble waking up earlier than others and may even be up before the sun rises. Also, they may find it difficult to sleep past their usual wake-up time, regardless of how late they went to bed the night before. Lions make up about 15% of the U.S. population. 2. The Wolf (aka “Night Owl”) On the opposite end of the spectrum, night owls prefer to stay up late into the night. They thrive in nighttime hours, feeling most alert, energetic, and productive late into the evening or early morning hours. They may have difficulty falling asleep at an early hour, typically struggle with early mornings, and often require more time in bed to feel well-rested. Wolves make up around 20% of the population. 3. The Bear This type falls somewhere between early birds and night owls on the spectrum, with a slight preference towards either end, but still adaptable enough to function well in both daytime and nighttime hours. Bears follow a traditional sleeping pattern of going to bed at a reasonable time in the evening and waking up early in the morning. They prefer a consistent schedule with regular mealtimes and bedtime rituals. These individuals tend to be able to shift their sleep schedules without much disruption. Bears make up about 50% of the population. 4. The Dolphin Just like real dolphins, which stay alert even while sleeping, individuals comprising this sleep type may have difficulty falling asleep and tend to be light sleepers. They usually experience fragmented and disrupted sleep, waking up multiple times throughout the night. Dolphins also are known for being highly sensitive to external stimuli, such as noise or light disturbances. Dolphins make up only about 10–15% percent of the population. It’s important to note that while these four categories are the most commonly recognized chronotypes, not everyone fits neatly into one specific category. Some individuals may exhibit traits of more than one chronotype or may have a unique pattern all their own. This certainly applies to the “unofficial” fifth sleep chronotype… 5. The Hummingbird Hummingbirds defy categorization as they don’t fit into any of the traditional sleep chronotypes. They have flexible sleeping patterns and can adapt to different schedules with ease. Hummingbirds often thrive in creative or entrepreneurial roles that allow them to make their own schedule. [/wc_box] Chronotype Quiz So, how can you know your specific chronotype? That’s where a chronotype assessment comes in. A chronotype quiz is a series of questions designed to assess your natural sleep process. It considers various factors, such as: when you feel most alert and productive when you prefer to go to bed how easily you fall asleep at different times during the day or night By answering these (and other) questions, you can gain a deeper understanding of your personal circadian rhythm – the internal clock that regulates your sleep-wake cycle. There are several chronotype quizzes available online, each with their own unique approach to determining an individual’s sleep identity. One sleep test is the Morningness-Eveningness Questionnaire (MEQ), which measures whether a person is more inclined towards being a morning or evening person. Another popular sleep quiz is the Munich ChronoType Questionnaire (MCTQ), which uses self-reported data on sleeping and waking habits over weekdays and weekends to calculate an individual’s circadian typology. It also takes into account lifestyle factors, such as the amount of sunlight exposure (which naturally produces vitamin D3 in the body) a person gets each day. Some other sleep evaluations use images rather than text-based questions or involve physical tasks like recording body temperature upon waking up. Regardless of which type of assessment you choose, taking a chronotype quiz can help provide valuable insights into your sleep tendencies. Based on this information, you can make informed decisions about your daily routine and create a customized sleep schedule that aligns with your chronotype. Note: these quizzes aren’t meant to be a definitive diagnosis of your chronotype. They can function as a guideline and starting point for understanding your sleep identity, but shouldn’t be adopted without first seeking professional, medical advice. Know Your Sleep Chronotype Knowing your chronotype can help you understand why you struggle with certain tasks or habits and can help you make better choices about when to schedule tasks and activities throughout your day. It also allows you to work with, rather than against, your natural sleep rhythms, leading to improved overall productivity and well-being. It’s recommended that you consult with a healthcare professional or sleep specialist before making any adjustments to your sleep-wake schedule. 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.
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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.
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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.
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Embracing Your Alone Time: What to Do When You Feel Lonely
Being alone doesn’t have to be a negative experience. In fact, it could be just what you need for personal growth and self-discovery. If you’re looking for ways to turn solitude into an opportunity for meaningful reflection and personal enrichment, keep reading! Understanding Loneliness: The Difference Between Being Alone and Feeling Lonely Feeling Lonely Loneliness is a common human experience that can affect people of all ages, genders, and backgrounds. It’s often thought of negatively since it can cause feelings of sadness, isolation, and longing for social connection. Feeling lonely is an emotional state that arises from a perceived lack of social connectedness or meaningful relationships. These feelings may be intensified by societal norms and expectations that place a high value on socialization and being part of a group. Loneliness isn’t always linked to physical isolation or a lack of social interaction. Ironically, it’s possible to feel lonely at social gatherings or even in a crowd. When intense and prolonged, these feelings can have detrimental effects on one’s mental health and well-being. However, there’s a distinction between feeling lonely and being alone. Being Alone Being alone refers to physically being by oneself without any company or social interaction. This could be due to circumstances such as living alone, not having close friends or family nearby, or choosing to spend time by oneself. Being alone doesn’t necessarily equate to loneliness as some individuals may find solace and enjoyment in their own company. Key Differences One key difference between being alone and feeling lonely is the level of distress associated with each state. While being alone may be seen as temporary solitude or a personal choice, feeling lonely tends to bring about more negative emotions such as emptiness, despair, and self-doubt. Another important factor in understanding loneliness is the quality vs quantity of relationships. A person may have many acquaintances, or even a large circle of friends, but still feel deeply isolated if these connections lack depth and intimacy. Conversely, someone with just one close friend or family member who they confide in regularly may feel less lonely despite spending most of their time alone. Notable Nuances It’s important to realize that there are nuances between being alone and feeling lonely. While some may thrive in solitude, others may experience deep feelings of loneliness despite being surrounded by people. It’s crucial to understand these distinctions to effectively address and cope with feelings of loneliness. Why Alone Time is Important In our hectic society, finding some quality alone time may seem like a luxury. However, carving out time for yourself is crucial for your mental, emotional, and physical well-being. Alone time means consciously choosing to spend time by yourself without any distractions or obligations. It doesn’t necessarily mean being completely isolated; instead, it’s about creating a peaceful environment that allows you to relax, reflect, and recharge. Whether you’re an introvert or extrovert, everyone can benefit from alone time. Here’s why alone time is so important and how it can positively impact your life. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Enhances Self-awareness Spending some uninterrupted moments with yourself allows you to get in touch with your thoughts, feelings, and emotions. It provides you with an opportunity to understand yourself better and identify what truly matters to you. This can lead to increased self-awareness and personal growth. Boosts Creativity Being alone can help unleash your creativity as it allows your mind to wander freely without any external distractions. Many artists, writers, and musicians find inspiration during moments of solitude. Reduces Stress The modern lifestyle has made stress one of the most common mental health issues. Taking occasional breaks from social pressures can help lower levels of the stress hormone cortisol, which can contribute to mood issues and burnout. Improves Problem-solving Skills An individual’s decision-making process may be negatively influenced by external factors. Alone time provides space for unbiased contemplation and can lead towards better problem-solving. Increases Productivity Being alone allows you to focus on a task without interruptions or distractions, which can help improve productivity. You also can use your alone time to plan and organize your thoughts, goals, and priorities. [/wc_box] Embracing Your Alone Time: 5 Top Tips for How to Enjoy Your Own Company Embracing your alone time can be a daunting idea for many people. The thought of being by yourself and disconnected from others can trigger feelings of loneliness and isolation. However, spending time alone can be a positive and enriching experience if approached with the right mindset. Here are some tips to help you make the most of your alone time: 1. Set Aside Designated Alone Time While juggling various activities and responsibilities, it can be easy to let alone time fall by the wayside. However, it’s important to intentionally set aside specific times in your schedule to spend by yourself. This will allow you to fully disconnect from outside distractions and focus on recharging your mind, body, and soul. 2. Engage in Activities That Bring You Joy Alone time offers an opportunity to participate in things you may not have had the chance to do while surrounded by others. Think about the activities or hobbies you enjoy. Whether it’s reading a book, painting, or even just taking a long bath, be sure to incorporate these activities into your alone time routine. 3. Practice Mindfulness Instead of constantly reaching for your phone or turning on the TV when you’re alone, try practicing mindfulness instead. Take a moment to focus on your breathing or get outside for a nature walk. This can help you be more present in the moment and appreciate the beauty around you. 4. Embrace Solitude Becoming comfortable with alone time is an essential part of self-care. It allows you to listen to your inner thoughts and needs without any external influences or distractions. Use this opportunity to reflect on your life. What makes you happy? In what areas do you want to improve? Self-awareness is one of the keys to personal growth. 5. Start a New Hobby or Skill Use your alone time as an opportunity to discover new hobbies or learn new skills. Maybe you’ve always wanted to learn how to play an instrument or cook a certain cuisine – now’s the perfect time! Not only will this challenge your mind and keep you focused, but it also can boost your confidence and provide a sense of accomplishment. Take Time for Yourself Embracing alone time can have numerous benefits for your mental and emotional well-being. It can help you disconnect from the constant noise and distractions of the outside world while giving you a chance to recharge and focus on yourself. Instead of turning to social media or seeking validation from others, try embracing your alone time as an opportunity for self-reflection and personal growth. Use this time to practice self-care activities such as journaling, reading, exercising, or indulging in a hobby you enjoy. Remember, taking some time for yourself isn’t selfish, it’s essential for your 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.
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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.
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What is Serotonin? Serotonin Functions, Ranges, Side Effects & More!
Do you ever wonder what makes us feel happy? One possible happiness generator is serotonin – the brain neurotransmitter responsible for mood regulation and overall well-being. Let’s look at the science behind serotonin to learn more about its functions and importance in our moods and daily lives. What Is Serotonin? Serotonin is a chemical found in the human body that helps regulate mood and social behavior. While serotonin is best known for its importance in the brain, it’s also present in other parts of the body, including the blood, central nervous system, and gastrointestinal (GI) tract. In fact, most of the body’s serotonin is found in the gut, where it helps to regulate digestion. So, how does serotonin work? When levels of serotonin are low, it can cause feelings of sadness or distress. But when levels are high, it can lead to mania or even psychosis. That’s why it’s important to have a balanced level of serotonin in your system. Low serotonin can be caused by genetic factors, stress, or certain medical conditions. High levels of serotonin can be caused by certain medications or drugs. Serotonin and the Brain Serotonin is involved in numerous brain functions, including mood, appetite, sleep, learning, and memory. This neurotransmitter is produced in the brain by neurons. It’s then stored in synaptic vesicles, which are tiny sacs that store neurotransmitters. When a neuron is stimulated, the vesicles release their contents into the synaptic cleft, which is the space between neurons. The serotonin then binds to receptors on the next neuron and activates them. This process allows serotonin to relay messages from one neuron to another. This chemical messenger is thought to help regulate mood and emotions. Low levels of serotonin can disrupt communication between neurons, and can lead to: feelings of sadness and hopelessness low mood loss of appetite sleep pattern disruptions feelings of anxiousness High/Low Serotonin Serotonin levels can affect a person’s mood and well-being. Having too much or too little serotonin can come with side effects. If there’s too much serotonin in the brain, it can lead to a condition called serotonin syndrome, which can be fatal. Symptoms of serotonin syndrome include high blood pressure, increased heart rate, sweating, agitation, confusion, and seizures. Having too little serotonin in the brain can cause mood and sleep problems. Low serotonin also may lead to problems such as migraines and irritable bowel syndrome. For those with extremely high or low levels, a serotonin level test may be recommended. Serotonin Level Test The serotonin level test is usually conducted on individuals who may have carcinoid syndrome (a group of symptoms associated with carcinoid tumors). Those with carcinoid syndrome often have high levels of serotonin in the blood. The serotonin level test can help determine the amount of serotonin in the blood. This simple procedure involves drawing blood from a vein, typically inside the elbow or on the back of the hand. Ranges can vary from lab to lab, but normal serotonin levels are generally accepted to be between 50 to 200 ng/mL. Though there’s some debate over what’s considered normal, levels lower than 50 ng/mL may be an indication of potential mood problems. A higher-than-normal range may indicate carcinoid syndrome. Be sure to consult with your healthcare provider before getting the serotonin level test to determine if it’s the right option for you. Since the serotonin level test might not be necessary for everyone, other natural wellness interventions can be explored to help support your serotonin status and improve your daily health. 2 Ways to Support Healthy Levels of Serotonin Healthy serotonin activity can be maintained in the brain and body by eating certain foods and supplementing your diet with nutrients that can help facilitate serotonin production. Dietary Sources of Serotonin You can find serotonin in some foods, but it’s also produced naturally by your body. Some dietary sources of serotonin include: Nuts and Seeds: Almonds, walnuts, pumpkin seeds, and sunflower seeds are all good sources of tryptophan, an amino acid that’s converted into serotonin in the brain. Eggs: Eggs are another good source of tryptophan. Eating eggs regularly can help increase serotonin levels. Fish: Tuna, salmon, and halibut contain high levels of omega-3 fatty acids. These fats are essential for proper brain function and may help increase levels of serotonin. Fruits and Vegetables: Fruits and vegetables contain vitamins and minerals that are necessary to produce serotonin. Dark leafy greens, bananas, oranges, berries, and tomatoes are all healthy choices. Incorporating these foods into your diet may help increase serotonin levels, which may improve your mood and overall sense of well-being. Serotonin Supplements BrainMD’s Serotonin Mood Support was created specifically to promote multiple mechanisms that maintain healthy serotonin levels in the brain.* It can help increase the production of soothing brain waves, correct stress-related nutritional deficiencies, and promote relaxation that can facilitate quality sleep.* This supplement contains essential nutrients and herbs that can help support serotonin production, such as vitamin B6, vitamin B12, folate and, 5-HTP, as well as a patented form of saffron.* It’s always recommended to consult with your doctor or healthcare practitioner before beginning any supplement regimen. Support Your Serotonin Functions While serotonin plays an important role in regulating many bodily functions, it’s also a vital component for mental and emotional well-being. When serotonin levels are balanced, you may experience an improved mood, higher energy levels, and better overall health. Supporting serotonin – with diet, supplements, and other lifestyle measures – can help you maintain good physical and mental health over the long haul. 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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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!
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Do You Know How Much Melatonin Is Too Much?
Built into your sleep/wake cycle is a signal that goes from the retinas of your eyes to the brain, instructing it to increase the hormone melatonin when it gets dark, which causes you to feel sleepy and prepares your body for sleep. Conversely, when it starts to get light in the morning, your retinas signal the brain to decrease melatonin, which prepares your body for wakefulness. This sleep/wake cycle (also called circadian rhythm) can get disrupted at times and disturb your ability to fall asleep, stay asleep, and have quality sleep. Enter melatonin supplementation. A quality melatonin supplement, taken at the right dosage and time, can help deliver the message to your brain that it’s time to sleep, which may help your body fall asleep faster, stay asleep longer, and sleep more restfully. No wonder a recent Sleep Foundation survey found that nearly 28% of U.S. adults take supplemental melatonin as a sleep aid. Here’s what you need to know about melatonin supplementation and how to find the right dosage. What Disrupts Melatonin Levels? There are several factors that can impact your melatonin levels and disrupt the sleep/wake cycle. One of the most common is traveling across two or more time zones. You may feel awake when it’s time to sleep, or sleepy when it’s time to wake. Or, if you’re a night shift worker, when it’s time to go to bed in the morning, sunlight can signal the body to reduce melatonin, making it difficult to sleep. In our modern world, we’re exposed to light after the sun goes down from our digital devices, televisions, and bright lighting in our homes that can delay the release melatonin, making it difficult to fall asleep or even causing sleeplessness. Our bodies also make less melatonin as we grow older, and this is one reason elderly folks don’t sleep as much. Providing your body with supplemental melatonin for sleep support makes sense. One research study found melatonin helped improve sleep induction and quality in the participants with sleeplessness. A meta-analysis, which included studies involving both children and adults, demonstrated that melatonin supplementation decreases the time it takes to fall asleep, increases total sleep duration, and improves overall sleep quality. What’s the Proper Dose of Melatonin? Since melatonin is considered a dietary supplement, there are no official FDA-recommended dosing guidelines. That said, research studies using melatonin show that effective doses range from 0.5 to 10 milligrams (mg) per day. While the Sleep Foundation states that proper dosage depends on the individual’s age, weight, and sensitivity to the hormone, it does provide the following general guidance: Dosing for Adults A common safe dose for adults to start with is between 1 and 5 mg of melatonin taken a few hours before bed for sleep/wake cycle regulation, and a half hour before bed for sleep quality support. Experts recommend starting with a very low dose (as little as .5 mg) to see how it works, and then increasing the dosage as needed. Surveys have found that 3 mg of melatonin is the most often used dose by people who want sleep support. Dosing for Older Adults/Seniors Older adults are more sensitive to melatonin supplementation because they typically have less of it. Seniors are recommended to start with the lowest dose of melatonin possible (.5 to 1 mg). Dosing for Children Talk to your child’s pediatrician before giving them melatonin. A common dose for children is 1 to 2 mg. How Much Melatonin Is Too Much? More than 5 mg of melatonin for children and more than 10 mg for adults are generally considered too much. Too much melatonin can cause sleepiness even after a solid night’s rest, headache, nausea, and agitation. But it’s very hard to overdose on melatonin in a way that’s dangerously toxic. In general, melatonin is considered safe and has proven to be well-tolerated by most people, but for some, taking any dosage of melatonin isn’t a good idea. If you take blood thinners or certain other medications, are pregnant or breastfeeding, or if you suffer from brain health disorders such as memory loss, chronic low mood, or seizures – any melatonin without the guidance of a medical doctor isn’t recommended. How to Start Supplementing With Melatonin If you’re struggling with sleeplessness or have a dysregulated sleep/wake cycle, BrainMD’s sleep formula Put Me To Sleep Naturally may provide the support you need. It contains 1.25 mg of melatonin – not too much, but enough to provide needed sleep support. It’s doctor-formulated with additional, natural ingredients that work synergistically to support sleep. In addition to melatonin, the formula’s 5-HTP and vitamin B6 help support the body in making its own melatonin. If racing thoughts are keeping you awake, the formula’s ingredient GABA, an inhibitory neurotransmitter, can help calm a noisy mind. Also, l-theanine, derived from green tea, can help increase calming alpha brain waves, and magnesium, known as a calming mineral, can assist with quality sleep. Put Me To Sleep Naturally is delivered as a chewable tablet, which allows the nutrients in the formula to reach your bloodstream and take effect quickly. Don’t Miss the Benefits of Sleep It’s critical to your brain and body health to ensure you get adequate sleep. Taking a natural, non-habit forming, quality melatonin supplement at the right dose may help! 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.
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Some of the Best Positive Affirmations to Think Throughout Your Day
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 definitely applies to your personal health. How you treat your brain and body may well determine your ability to function in an increasingly stressful world. A great way to improve your wellness is to adopt self-care practices. Self-Care Basics Consistent self-care can pay huge dividends for the health of your brain and body in the future. These habits include: energizing exercise maintaining a healthy diet meditating (yoga, tai chi, and other mindfulness practices) getting good sleep challenging negative thoughts Negative Thoughts It’s common for people to believe things about themselves that just aren’t true. The trouble with negative thinking is that it can distort perceptions of reality. When left unchecked, these negative thoughts can create serious self-esteem and mood problems. Have you ever had a limiting belief such as, “I’ll never be good enough?” When these thoughts occur, challenge them with questions like, “Is that really true?” Talking back to negative thoughts can help you retrain your brain, which will allow you to focus on the positive and leave the past where it is. An effective strategy for overcoming negative thoughts is to focus on positive, life-affirming thoughts. Here are some of the best ways to do that every day… 3 Tips for Maintaining Positive Thoughts Throughout Your Day 1. Start on a Positive Note An effective routine is to begin each morning by saying something like, “Today is going to be a great day!” Such a simple sentence can cause your brain to look for ways to fulfill that affirmative statement. It also establishes a healthy thought pattern you can continue throughout the day. Focusing on positive thoughts helps your brain discover ways to turn them into reality. This easy strategy can make a significant difference in your life, so do it first thing in the morning to set the tone for your entire day. 2. Clear Your Mind Clearing your mind and slowing your breathing can help restore inner calm. Taking breaks for meditation and relaxation can provide benefits for both your physical and mental health. Spending just 15 minutes alone, without distractions, may help give you a fresh perspective on life. Listening to music may increase pleasurable feelings, boost energy, and help with focus and concentration. Remaining in a positive 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. 3. Repeat Positive Affirmations Positive affirmations are short phrases that can help you focus on the positive things in life. There are many applications for positive affirmations: you can write them in a journal, read/ponder/internalize them, or, to give the words more power, say them out loud (preferably in a private place). Though the list of affirmations is extensive, here are just a few that you can use to kickstart your positivity: Morning Mood-Setters [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] I’m refreshed and full of energy I choose to let go of yesterday’s problems and start today fresh I have everything I need to make today a great day Today will be the best day of my life I’m thankful for new opportunities today I will make a positive difference today I will accomplish my goals today I will live today with passion and purpose Today, I’m going to be my best self [/wc_box] Anytime Affirmations [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] I’m smart/intelligent I will be kind to myself I can make good choices I’m ready to be positive I will focus on living in the moment My life has meaning I deserve to be happy I like myself for who I am I’m grateful for what I have I won’t live in fear It’s okay if I make mistakes I’m healthy and happy I’m getting better every day I’m confident/powerful/successful [/wc_box] Next Level Mantras [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] I spread positivity to everyone I meet I will use obstacles as motivation to adapt, learn, and grow I finish what matters and let go of what doesn’t I’m inspired by my work and inspire others with my work I’ll make the most of every single moment of my life I forgive myself and set myself free I’ve made it through difficult times and will do so again I have the power to achieve anything I desire Amazing transformations are taking place in my life right now Self, I’m going to make you so proud today I’m not defined by my past; I’m driven by my future I’m an unstoppable force of nature Happiness is a choice, and today I choose to be happy [/wc_box] Release the Positivity Your daily health routine is one of the best things you can do to support your overall wellness. One of the ways you can practice self-care every day is to regain control of your thoughts with the help of positive affirmations. With practice, your thinking can become more positive, which can help improve your mental and emotional health. Try these powerful affirmations to decrease negativity and release positivity in your life 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.
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These Are the Top Health Benefits of Swimming and Water Play
Summer is here, and so is the heat. Whether you live near a pool, ocean, pond, river, lake, or kiddie pool...there are many compelling reasons to take a plunge! Swimming and water play are wonderful ways to cool down and have fun, and they offer myriad health benefits for your brain and body. What’s more, simply being around water can make you feel good. A concept called “blue mind theory” formulated by marine biologist Dr. Wallace J. Nichols, suggests that just being near, in, on, or under water can make you calmer, healthier, more connected, and happier. Most of us don’t need someone to tell us about the stress-reducing, mood-enhancing health benefits of water play and swimming because we’ve experienced them firsthand. But in case you need some extra motivation to treat yourself or your family to some water recreation or relaxation, here are some of the proven health benefits of swimming, sporting, playing, or being in or near water. 6 of the Top Health Benefits of Swimming and Water Play 1. It Makes You Feel Good In our modern lives filled with multiple stresses, whether real or imagined, more of us are experiencing extreme stress and feelings of anxiousness. This can impair brain function, immune health, mood, and overall well-being. It’s important to counter the stress response with calming, mood-boosting activities. Aerobic exercise, including swimming, is associated with stress reduction, mood enhancement, and better cognition as it increases blood flow to the brain and helps to improve sleep. Restful sleep is important to mood and brain function, too. One study on yoga and swimming found that swimming was associated with mood-boosting benefits in men and women. It appears that these benefits apply to many water activities. For example, surfers report experiencing a mood lift, often describing the sport as part meditation, part athletic. Indeed, research shows that surfing offers both calming and uplifting effects. While that can, in part, be attributed to the aerobic workout the sport provides, it also could be a benefit of negative ions, which are abundant in and around ocean waves. Experts believe that negative ions increase the oxygen flow to the brain, which results in greater alertness, less drowsiness, and more mental energy. Of course, there’s the factor of nature itself. Nature has a powerful impact on humans. Research has found that green environments may increase both self-esteem and mood, and the presence of water creates a more powerful effect. 2. Helps Reduce Risk of Major Health Issues Swimming is a fabulous, low-impact exercise to do regularly. Just 2 ½ hours total per week can decrease your risk of heart health issues, blood sugar problems, and other serious health issues, according to the U.S. Centers for Disease Control and Prevention. It also can reduce your risk of death to half that of inactive people. 3. Can Help Ease Pain and Improve Joint Health Swimming and most water exercises (with the exception of high-risk water sports) are gentle on the joints and are associated with pain relief. Research shows that those with muscle and joint pain can exercise longer in water than on land without increased effort or further pain. In fact, improvements in joint health have been noted in studies. 4. Beneficial to Aging Adults and the Disabled Many other forms of exercise are off limits to older adults and those with disabilities, but water activities, even the most basic forms, generally boost physical and mental health and help to improve overall quality of life. Any increase in movement helps to bring blood and oxygen to the muscles, joints, and brain – and takes away waste with highly sedentary people. With mobility issues, this becomes critically important. When the brain fails to get enough oxygen it doesn’t work as well. Hence, many areas of health can improve with supervised water exercise. For example, water play has been shown to help maintain bone health in post-menopausal women. 5. Restoration When you need a true break from too much thinking and are experiencing trouble focusing or holding attention, nature is the place to go. Researchers compared urban and natural environments and found that being in nature, or even looking at pictures of nature, can improve directed-attention abilities. In other words, pausing to look out at a glassy lake, a wind-swept ocean, or even images of tropical beaches can help you recover from mental fatigue and improve concentration. Other research shows that fluid movement, the kind of movement used while swimming, helps to bolster creativity. So, if you’re creatively fatigued, a swim could help with creative thinking too. 6. Social Fun The best part about water activities is that they’re fun! Whether it’s simple bonding time with the family in a pool or a sports activity – water play is just that, play. It’s no wonder that children almost universally love to be in and around water (of course, kids need close supervision with water play.) For older kids and adults, there are numerous water activities to enjoy. Learning a new activity is good for your brain since all new learning helps to build new neural networks in the brain, which can improve brain function. Team sports like competitive swimming, water polo, rowing, or sailing can become lifelong passions or hobbies and create lasting social bonds. Water activities can encourage the adventurer in you to come out to play with sports like river rafting, outrigger canoeing, standup paddleboarding, kayaking, kite surfing, and more. Gaze or Get Wet During these times of elevated stress and temperatures, go to the water! Whether you’re gazing or getting wet, you’ll most likely feel refreshed and happier. 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.
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Here Are Some of the Best Ways to Handle Anger
Anger is a powerful emotion. It takes skill to learn how to handle anger well. With the mounting divisiveness in our culture, it’s a good idea to brush up on a few anger management strategies. Anger Basics Anger isn’t necessarily a bad thing. In fact, some anger can be good…even lifesaving. For example, a flash of anger can trigger our “fight or flight” response helping to protect us in dangerous situations. Anger also motivates us to take action and stand up for things like justice. And interpersonally, healthy expressions of anger can foster more harmonious relationships. Yet, anger’s fiery nature means it can be highly destructive if it goes unchecked. Types of Anger Did you know there are different types of anger? Here are just a few: Impulsive, externalized anger can destroy relationships in a moment, or worse, lead to aggression and violence. Passive-aggressive anger often expresses itself as cynicism, hostility, putting others down, or being highly critical. Internalized, repressed anger is highly destructive, and can lead to mental health problems such as low mood, addiction, and low self-esteem, as well as issues with interpersonal relationships and general health. Physiologically, anger is associated with cardiovascular health issues and lowered immune function. It’s essential to health and well-being to know how to calm anger when needed, understand it, use it constructively, and take measures to ensure it doesn’t burn out of control. Here are some proven tips to help you handle anger better. Handle Anger Better with These 7 Calming Steps 1. Practice Deep Breathing One surefire way to dial down intense, acute anger, is to do some deep breathing exercises. Breathing from your belly calms the fight or flight response that often gets activated with sharp anger. It can help you to think more clearly and calm feelings of anxiousness too. Here’s a simple exercise you can use the next time you feel anger rising. Breathing with your diaphragm (or stomach) rather than your chest: Inhale for a count of 3 to 4 seconds Pause for beat Exhale for a count of 6 to 8 seconds Pause for a beat Repeat this pattern 10 times The calming effects of deep breathing are usually immediate. 2. Drop Any Judgments There can be a lot of shame tied to anger, especially if you have emotional outbursts that involve other people. Try to have compassion for yourself. Life is full of challenging stressors. Relationship conflicts, family issues, financial stress, memories of painful events, work problems, and the frustrations we encounter every day can easily wake the tiger of anger. Don’t judge your feelings but take responsibility for your actions. Make amends, if needed. Then focus your efforts on learning to calm that inner tiger. 3. Get Curious Anger is a signal that something is amiss. We generally experience it when we feel the need to defend ourselves. Get curious about it. Mental health experts often refer to anger as a secondary emotion that covers up any number of primary emotions. Anger is more protective, while primary emotions leave us feeling vulnerable, which can be very uncomfortable. These types of emotions may include feelings of sadness/grief, abandonment, betrayal, fear, loneliness, insecurity/lack of safety, being taken advantage of, shame, and more. So, when you feel angry, ask yourself what other emotions might be lurking beneath the surface, driving the anger. 4. Practice Self-Care Adults aren’t unlike small children – when our most basic needs go unmet, we can get very cranky! Ensuring you get plenty of restful sleep is an essential self-care strategy. Also, eat an abundance of brain healthy foods like lean protein (especially in the morning!), colorful fruits and vegetables, and healthy fats. Avoid excessive alcohol, caffeine, and refined carbohydrates as they can disturb sleep, spike blood sugar levels, and fuel anger. Providing your brain with the restorative sleep it needs helps to balance hormones, which can help regulate anger. Keeping blood sugar levels steady helps to promote a more positive mood. Of course, getting regular exercise is a fantastic way to boost mood and keep anger in check. 5. Learn to Communicate Constructively Experts suggest that you express your anger or frustration in a simple, direct, and nonconfrontational manner. Communicate your concerns and needs clearly and check yourself for any hidden desire to hurt or control. Think constructively and identify potential solutions. Speak only in “I” statements. Always be respectful. Don’t be accusatory and stay away from statements with “always” and “never.” The more specific you can be when expressing yourself, the better. For example, “I’m frustrated because I’m doing the dishes every day, and I’d like you to pitch in” instead of “You never do the dishes, and I can’t stand it any longer.” 6. Be Open to a New Perspective Our minds often tell us things that aren’t true. It may not actually be the situation that makes us angry, but what we think about the situation. Our minds have thousands of thoughts every day, and many of them are automatic negative thoughts (ANTs). These ANTs may make up all sorts of things about events, people, and situations. Question them. You’ll likely feel less angry if you choose a different thought. Psychologists call this technique cognitive reframing. Another helpful practice is to imagine being in another person’s shoes. Try to see a situation from their perspective. 7. Cultivate Relaxation In addition to deep breathing and excellent self-care, find ways to bring more relaxation into your life. That may include practicing a hobby or going on a travel adventure. It might be reading a book (rather than scrolling through social media!) on your lunch break. Perhaps it’s playing fun and social sports like pickleball. Take up a meditation practice. Get out into nature. Research shows that people who spend time in nature tend to have less anger and hostility. Anger Is Serious Anger issues aren’t to be taken lightly. If your anger feels out of control, causes you to act in ways you regret, or harms those around you, reach out to a mental health professional for help. 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.
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10 of the Best Free Father’s Day Gift Ideas
Father’s Day is rapidly approaching and you don’t have a gift. What do you do? Well, there are infinite options online, provided there’s enough time for the gift to arrive before Father’s Day. There’s also the old standby of buying him a gift card to his favorite restaurant or outdoor outfitter like Cabela’s, Bass Pro Shops, L.L.Bean, or Eddie Bauer. But that can come off as perfunctory and impersonal. So, what are your options for Father’s Day gifts when you’re short on time and money? Before you go reaching for a necktie, consider trying some of these thoughtful, and FREE, Father’s Day gift ideas: 10 of the Best Father’s Day Gift Ideas That Are Absolutely Free! Lighten the Load Reassign some of Dad’s chores to other members of the family. These can include standard tasks like taking out the trash, walking the dog, or washing the dishes. To put it over the top, consider getting up before he does and taking his vehicle for a fill-up and carwash. Breakfast in Bed And while you’re up early, either pick up or make his favorite breakfast. Show the Dad in your home how special he is by providing breakfast in bed. Hopefully it will set the tone for a happy day for him and the rest of the family. Movie Night Watching a movie can help you relax by taking your mind off the stresses of the day. This Father’s Day, have a movie night where Dad gets to pick the movie. If he’s dying to see a new release in the theater, consider splurging for his special day (of course, that disqualifies this tip as a free gift, but he’s worth it). Photo Collage Sort through your photo albums or digital photos to find some happy family moments and assemble them into a collage. Take photo negatives to a store to make copies or scan them into a computer to preserve the originals. This project can be a fun way to get the kids involved, too. When completed, be sure to hang the collage in Dad’s work/home office or another prominent place where he’ll frequently see it throughout the day. Also, create a digital copy that Dad can use as a wallpaper on his computer and devices. Backyard Beach If you don’t live in a coastal area or don’t have money to drive to the beach, bring the beach to Dad. Turn your back patio or backyard into a beach; bring out the lawn chairs, serve cold beverages and finger foods, and play some tropical tunes. You don’t need sand or ocean waves to have a relaxing good time. Coupon Book Create a homemade book of individual coupons that Dad can redeem after the holiday. These one-use coupons could be used to relieve Dad of certain chores or to offer help when he’s working on a project. This is a great way to extend a Father’s Day gift long after the holiday. Plus, creating the coupon book could be a fun activity for the kids. Play Board Games While Dad may enjoy playing video games with the kids, sometimes it’s nice to have a low-tech game night. Dig some board games out of the closet and let Dad pick his favorite. Playing board games can provide hours of fun and might be a great way to get the entire family together for Father’s Day. Get Outdoors Engaging in outdoor activities is important for everyone. Whether you enjoy hiking, biking, horseback riding or just taking a walk, being outdoors can have an overall positive effect on vitality. Walking can help clear the mind, improve mood, and burn some calories all at the same time. So, get the whole family outside for some exercise, fresh air, and good conversation this Father’s Day. Dad Mix Another fun family project is to create a mix CD or Spotify playlist for Dad. This can involve assembling and downloading some of Dad’s favorite songs or even curating a list of tunes that remind you of him. Either way, he’ll likely appreciate the thought and will remember the family every time he enjoys the playlist you’ve created. Story Time Ask Dad to share some stories from his past. This could include fun times from school or college, time in the military (if applicable), or other memorable moments. How did he meet his spouse? Did he ever meet anyone famous? What dreams does he still want to fulfill? Hearing Dad tell stories can be an enlightening experience, opening your eyes to things you never knew about him. Showing interest in his life will also let Dad know how much you care about him. Give from the Heart As the saying goes, some of the best things in life are free. When given from the heart, these gifts may mean more than an impersonal gift card or a present he’ll never use. There are dozens of free things you can give Dad that he’ll cherish, so crank up the creativity and get the whole family involved this Father’s Day. Be sure to share your free Father’s Day gift ideas and success stories in the comments section below. 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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