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One of the Best Ways to Relieve Stress is with the Parasympathetic Nervous System
It can be dizzying to stay on top of new health information. It’s almost like needing to continually update apps on your phone. But if learning about the parasympathetic nervous system (PNS) were like an app update, this is one you really need. In one word, here’s why it matters: stress. If you can learn how to activate your PNS, which is your body’s relax or “rest and digest” response, it can help lessen the ill effects of being excessively stressed. But before we get into that, it’s important first to fully understand how important it is to keep stress levels in a healthy range. Increased Stress Levels It’s no secret that we’re all living through a very stressful time. A survey conducted in March 2022 by the American Psychological Association and the Harris Poll, called “Stress in America,” found that Americans’ stress levels are extremely elevated, driven by multiple factors, including: the COVID pandemic, rising inflation, and the war in Ukraine, to name a few. A little stress is okay, maybe even helpful. It gets us to do what we need to do. But all these new stressors, on top of the pressures of modern living, can lead to serious health risks. Prior to the pandemic, the American Institute of Stress reported that, on average, upwards of 60 percent of primary care doctor visits were related to stress. That figure has likely increased during the pandemic for people of all ages. How Your Body Responds to Stress Normally, our fight-or-flight stress response is triggered by real or perceived threats, like a car coming at you while you’re driving, or a barking dog chasing you. Your brain perceives the threat, sends a message, and stress hormones such as epinephrine (adrenaline) and cortisol are released. Your heart rate increases, digestion slows or stops, reflexes are quickened, and in a flash you can either fight the threat or flee to safety. Also, your sympathetic nervous system (SNS) is activated. When the threat passes, your brain sends another message, and your body turns off the secretion of the stress hormones. The PNS is activated. Your heart slows, muscles relax, digestion turns back on. It’s a period of calm, rest, and recovery. Your body returns to homeostasis. This sounds simple enough. However, today our brains can overreact to non-life-threatening stressors all day long whether that’s a looming work deadline, persistent worry about a child, or simply driving in traffic. This is especially true for those who suffer from anxious feelings or have had trauma in their past. These perceived threats cause the SNS to stay engaged. Stress hormones continue to be released. When the stress response is prolonged, day in and day out, it can lead to severe stress, and this is bad for your health. It can suppress your immune system and increase your risk for all sorts of problems including: anxious feelings low mood digestive problems joint and muscle pain headaches heart health issues addictive behavior sleeplessness weight gain It also can cause brain health problems such as difficulties with memory and concentration. To avoid the above issues, it’s critical to learn how to calm an overactive sympathetic nervous system. Some of the Best Ways to Activate Your Parasympathetic Nervous System The SNS and the PNS (along with the enteric nervous system that regulates digestion) make up your body’s autonomic nervous system. The autonomic nervous system is part of the peripheral nervous system. It automatically regulates several processes such as heart rate, blood pressure, respiration, digestion, and sexual arousal. The SNS generally gets activated with the stress response and activities that require effort such as vigorous exercise. The PNS comes into play during times of rest and recovery, when you sleep, rest, or digest food, etc. The SNS and PNS are like a seesaw going back and forth throughout the day. To help keep excessive stress in check, here are several ways to unlock your inner relax response. 1. Laugh Laughter is good medicine! Enjoy it often. While at first it activates the SNS, as your laughter calms down, the PNS activates, bringing you into a relaxed state. Laughter can help relieve emotional stress and general tension. So, watch a comedy or tell a joke. Or you can try laughing yoga, which involves a series of movement and breathing exercises to deliberately encourage laughter. Laughter is so powerful, there’s even evidence that suggests simply hearing laughter turns on PNS activity. 2. Exercise Similar to laughter, moderate exercise engages the SNS at first, but it then unlocks the PNS leaving you very relaxed after a workout session. But don’t overdo it! Make sure your weeks are filled with enjoyable, gentle exercise you’ll actually do – it could be a simple walk, dancing around for several songs, or treading water in a pool for 20 minutes. 3. Listen to Music Research shows that listening to pleasant music increases parasympathetic activity. Or try a sound therapy class, which usually involves sitting quietly amidst the sounds of Tibetan singing bowls or gongs. 4. Relax in Nature Whether you take a walk in a natural environment or simply look at images of nature, they both can activate the parasympathetic nervous system. One study showed enhanced PNS engagement after just five minutes of viewing urban green space. Send Stress Packing Deep breathing, reading, meditation, watching an enjoyable show, getting a massage, napping, adequate sleep, and visiting with a friend are all things that can help activate your PNS. Of course, you can discover many more stress-relieving practices on your own. If you think about what relaxes you, it’s probably something that will help engage your body’s PNS! 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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Inside L-Theanine Gummies: An Interview with Neuroscientist Dr. Nicole Avena
Dr. Nicole Avena, Chief Science Officer at BrainMD, has a PhD in neuroscience and psychology from Princeton University and an expertise in nutrition, diet, sugar, brain health, and addiction. Today, we’re picking her brain on gummy vitamins, getting the answers to your most pressing questions about sugar, and diving deep into the science behind our new sugar-free L-Theanine Gummies. Read the full interview below. Inside L-Theanine Gummies: Frequently Asked Questions BrainMD: This is BrainMD’s first gummy vitamin! Are there any advantages to a gummy vitamin versus pills or capsules? Gummy vitamins can be advantageous because they are normally of preferable flavor and texture when compared to supplements in pill form. In addition, gummy vitamins can be chewed, meaning there is no difficulty for people who struggle with swallowing pills. Given the favorable aspects of gummy vitamins, people can be more consistent in taking their supplements. BrainMD: What’s the best way to take L-Theanine Gummies? Most dietary supplements, including BrainMD’s new L-Theanine Gummies, work best when taken consistently. In substantial clinical research, l-theanine has been found to rapidly bring on relaxation, often within minutes. Over a longer period, l-theanine can improve coping with stress, lessen feelings of anxiousness, and support healthy sleep in both adults and children. BrainMD: L-theanine sounds like a pretty powerful nutrient. How exactly does it work in our brain? L-theanine is known to easily enter the brain when taken by mouth. Its fast-acting relaxation effects are very likely related to its down-regulation of NMDA receptors, which drive many excitatory pathways in the brain. BrainMD: These gummies taste good — almost like candy! Can you take more than one? Take 2 gummies daily. Up to a total of 4 gummies per day can be consumed as needed or as directed by your qualified healthcare professional. We suggest you take them on an empty stomach. BrainMD: Are they safe for kids? Yes, these gummies are safe for children aged 8 and up. BrainMD: Why was it important to keep these gummies sugar-free? What does sugar do to your brain? Other gummy vitamins are typically high in added sugars. While the amount in the gummy vitamin might seem small, continuous use of the vitamins can accumulate excessive sugar intake. Excess sugar intake can lead to obesity, heart disease, and dental cavities. Our gummies are sweetened with allulose, an alternative sweetener. If you want to learn more about the dangers of added sugars, tune into my TED-ED talk, How Sugar Affects the Brain. BrainMD: Are there any supplements you recommend pairing with the new L-Theanine Gummies? Taking BrainMD's NeuroVite Plus Multivitamin and Omega-3 Power will help you be sure to get the core essential nutrients your brain and body need to best utilize L-Theanine Gummies. Thank you, Dr. Avena! Is there a question we haven’t answered? Please share it in the comments. At BrainMD, we’re dedicated to providing the highest purity nutrients and standardized herbal ingredients to support your overall well-being. For more information about our new L-Theanine Gummies and our full list of supplements, please visit us at BrainMD.
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Sweet Relief: How L-Theanine Gummies Can Help Calm Your Mind & Reduce Stress
A recent report from the American Psychological Association found that more and more Americans are experiencing elevated levels of stress. Additionally, almost half of them reported mood issues, as well as weight changes and problems with sleep – conditions that often accompany being emotionally overwhelmed. Does that describe you? If you’re looking for ways to increase calm and reduce feelings of stress, meet l-theanine! What is L-theanine? L-theanine is an amino acid that occurs naturally in green tea and is credited with the tea’s highly valued relaxing effects. It’s been researched in Asia as well as the West, and found to rapidly bring on relaxation, often within just minutes. Over a longer period, it can improve coping with stress, lessen feelings of anxiousness, and support healthy sleep. It can reduce tension and fosters a restful state without diminishing daytime alertness. It also can promote blood pressure stability against the over-excitability associated with stress. How L-theanine Works Working by way of nerve cell receptors for GABA, glutamate, and other neurotransmitters, l-theanine has calming effects while preserving mental focus. It’s rapidly absorbed and quickly shifts the brain toward a predominance of EEG alpha waves, which are associated with relaxation. In clinical research, l-theanine has been found to help improve attention, mood, cognition, and the quality of sleep. As a natural relaxant, l-theanine reduces tension and promotes rest without diminishing alertness. Reduces Stress & Anxiousness Humans react to stress with physiological changes, which defend against immediate danger but over the long term can become detrimental to health. Prolonged stress frequently precedes anxiousness. Anxiousness can have a crippling effect on productivity and well-being. With its numerous health challenges, the year 2020 saw a marked, worldwide uptick in anxiousness. Many individuals with anxiousness fail to acknowledge, and therefore fail to find relief for, this mental burden. Sadly, prevalence of this issue hasn’t improved in recent decades. Anxiousness is exacerbated by stress, which can be measured as elevated levels of the hormone cortisol. Lowering stress often will help lessen feelings of anxiousness. Considerable clinical research indicates l-theanine has potential to improve the life quality and well-being of individuals living with stress and feelings of anxiousness. Promotes Quality Sleep L-theanine also has the unique capacity to improve a person’s sleep experience, by bringing on relaxation that allows them to get to sleep. L-theanine typically improves quality of sleep while allowing them to wake up fully alert. As l-theanine improves sleep, it often can improve cognitive function. L-theanine also may help children with sleep challenges. Benefits of L-theanine Among its many benefits, l-theanine: Improves focus and clarity Doesn’t give you the jitters since it’s caffeine-free Has a gentle, relaxing effect without making you sleepy Can improve time to fall asleep, sleep duration, and sleep quality in children and adults L-theanine is very well tolerated when taken by mouth and has been found safe in numerous clinical studies with both adults and children. With such a variety of positive actions for overall brain and body health, BrainMD is proud to offer an effective dose of l-theanine in our ultra-pure, sugar-free… L-Theanine Gummies: Relax More, Stress Less These convenient, easy-to-take gummies can help lessen feelings of anxiousness and promote an overall state of rest and relaxation.* By reducing stress, L-Theanine Gummies also helps promote quality sleep.* L-theanine can rapidly increase your brain’s production of calming alpha waves without making you drowsy.* Say Goodbye to Stress Here are some of the key benefits of l-theanine: Fast-acting relief from stress and anxiousness* Lessens stress-producing cortisol* Provides sharper mental focus* These grape-lime flavored gummies deliver 100 mg of l-theanine per serving. L-Theanine Gummies FAQ How do I take L-Theanine Gummies? Adults and children, age 8 and up, take 1 gummy daily. Up to a total of 4 gummies per day can be consumed as needed or as directed by your qualified healthcare professional. We recommend you take them on an empty stomach. Why does the label say this supplement is fast-acting? Clinical studies have found l-theanine to bring on relaxation in less than an hour.* Can this supplement make me dependent on it, or addicted? No. As with other BrainMD products, this dietary supplement isn’t a drug and isn’t habit-forming.* Will this product make me drowsy if I take it during the day? L-theanine typically improves quality of sleep while allowing the person to awake mentally alert.* Is this product safe to take during pregnancy? It may well be, but from an abundance of caution we don’t recommend taking l-theanine while pregnant or breastfeeding due to insufficient scientific safety data.* Which other supplements would make this product work even better? Taking BrainMD’s NeuroVite Plus Multivitamin and Omega-3 Power will help ensure you’re getting the core essential nutrients your brain and body needs to best utilize L-Theanine Gummies.* Aside from what BrainMD usually leaves out of its supplements (artificial colorings/flavoring, etc.), what else distinguishes this supplement from other similar products on the market? Most gummies contain added sugar. Our l-theanine gummy is sugar-free. L-Theanine Gummies can help increase calm, clarity, and focus.* Try them today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about L-Theanine Gummies 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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Top Books for Your Summer Reading List + Dr. Amen's Picks!
If there was an easy way to boost your intelligence, comprehension, imagination, critical thinking, and vocabulary every day, would you do it? Well, you can! Reading 101 Reading books can help expand your knowledge, while also stimulating your brain in unique ways. Reading is more mentally demanding than simply processing images or speech. When you read, and work to understand a concept or try to picture a character or story, different parts of your brain – such as vision, language, and associative learning – begin working together. And, regardless of whether you’re right- or left-brained, you use both hemispheres of the brain when reading. Let’s look at some of the benefits of reading… 3 Brain Healthy Benefits of Reading Sharpens the Brain Reading can help increase your brain power. The mental stimulation it provides stokes the development of new neurons, which can help improve brain functioning. Another benefit of reading is that it can fire the imagination. It requires you to create mental images of the people, places, and actions described in the book. Of course, reading requires you to remember all those people and places too. Supporting memory is just one way reading can help keep your cognition sharp over the long-haul. Reading also can help change the structure of the brain. One study showed that a group of 8- to 10-year-old poor readers could be trained to become better readers over time. Expands Your Vocabulary Reading is a great way to expand your vocabulary. It’s also an effective way to become a more complete, competent writer. Your word knowledge and use of grammar may improve with the regular habit of reading. Also, reading a variety of fiction and nonfiction books can provide a broad array of concepts and terms which may help you become a more well-rounded person. Helps Reduce Stress Many people find reading to be a relaxing activity. Some even hardwire reading time into their daily schedule. Reading may work just as well as other relaxation methods, such as taking a walk or drinking a cup of tea. The Sleep Foundation suggests winding down at least 30 minutes before bed with reading (from a book, not a digital device), stating it helps you “get into the right frame of mind for sleep.” Top Books for Your Summer Reading List If you’re looking to add some quality books to your summer reading list, or if you’ve never had a summer reading list, here are some top selections in several different categories. For the week of May 15, 2022, these are the New York Times Best Sellers… Fiction (Print & E-Book) “It Ends with Us” by Colleen Hoover “Dream Town” by David Baldacci “City on Fire” Don Winslow “Where the Crawdads Sing” by Delia Owens “Verity” by Colleen Hoover Young Adult Hardcover “Welcome to the Universe” by Neil deGrasse Tyson, Michael A. Strauss, and J. Richard Gott “One of Us Is Lying” by Karen M. McManus “Gallant” by V.E. Schwab “She Gets the Girl” by Rachael Lippincott and Alyson Derrick “You’ve Reached Sam” by Dustin Thao Nonfiction (Print & E-Book) “Finding Me” by Viola Davis “The Palace Papers” by Tina Brown “The Body Keeps the Score” by Bessel van der Kolk “Unmasked” by Paul Holes “Freezing Order” by Bill Browder Children’s Middle-Grade Hardcover “Wonder” by R.J. Palacio “Refugee” by Alan Gratz “The Last Cuentista” by Donna Barba Higuera “Daughter of the Deep” by Rick Riordan “Witchlings” by Claribel A. Ortega Advice, How-To & Miscellaneous “Atomic Habits” by James Clear “The Mothers and Daughters of the Bible Speak” by Shannon Bream “Good Eats 4: The Final Years” by Alton Brown “Atlas of the Heart” by Brene Brown “Half Baked Harvest Every Day” by Tieghan Gerard Dr. Amen’s Top Book Recommendations Here are some health and wellness books Dr. Daniel Amen highly recommends… Also, be sure to grab a copy of Dr. Amen’s new book, “You, Happier. "In my newest book You, Happier it reveals that happiness is a brain function. With a healthier brain always comes a happier life. Creating consistent happiness is a daily journey. Read about the 7 neuroscience-based habits, rituals, and choices that will boost your mood and help you live each day with clearly defined values, purpose, and goals." - Dr. Daniel Amen 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. Keller, T. A., & Just, M. A. (2009). Altering cortical connectivity: Remediation-induced changes in the white matter of poor readers. Neuron, 64(5), 624–631. https://doi.org/10.1016/j.neuron.2009.10.018 2. Tamir, D. I., Bricker, A. B., Dodell-Feder, D., & Mitchell, J. P. (2016). Reading fiction and reading minds: The role of simulation in the default network. Social Cognitive and Affective Neuroscience, 11(2), 215–224. https://doi.org/10.1093/scan/nsv114
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Here Are Some of the Top Benefits of Sound Therapy
Did you know that sound has been inextricably linked to health and healing for millennia? The History of Sound Here’s a brief history of sound therapy: The earliest record of sound being used as a healing tool dates back more than 40,000 years to the Aboriginal people of Australia. In Greek culture, Pythagoras, known as the “father of music,” discovered musical intervals and used sound and harmonic frequencies for healing. In fact, he was the first to prescribe sound as medicine. Singing bowls found their origin in Mesopotamia more than 5,000 years ago. The cultures of Tibet, Nepal, and India have singing bowls in their history too, dating back roughly 2,000 years. Today, there are many types of sound therapy and music therapy. Sound healing (also called sound bathing) makes use of Tibetan singing bowls, crystal bowls, gongs, tuning forks, bells, drums, and more, to calm the mind and spirit. About Sound Healing Typically, a sound healing program is about an hour. It’s led by sound bath practitioners trained to use various instruments (and may include vocal sounds) to facilitate meditation, relaxation and, ultimately, healing. The sound waves created by these instruments are thought to help calm, balance, and promote well-being in those who are in their presence. Although research is still new, studies suggest this kind of sound therapy promotes relaxation, helps to boost mood, and may even provide some pain-relieving benefits. You’ll find sound healing offerings in most major cities. One Southern California sound bathing duo named Michael and Jahna combine ancient Tibetan singing bowls, guitar, mindfulness, song, and ethereal vocal toning to create an impactful sound bath. According to Jahna Perricone, participants report experiencing a state of greater cohesion, clarity, relaxation, inspiration, and creativity, after a sound bath. While observational studies have shown certain benefits of sound therapy, exactly how it works remains a bit of a mystery. Sound healing practitioners believe that our bodies contain different energy frequencies. Sonic frequencies are thought to reattune these energies when they’re “off.” It’s also believed that basking in the bath of sound may impact brain waves to promote deeper states of relaxation. 4 of the Top Benefits of Sound Therapy Recent research has indicated several physiological and psychological benefits from sound healing. 1. Stress Reduction A recent study involving 105 participants measured heart rate variability (HRV) parameters after a 40-minute Himalayan singing bowls sound bath meditation. A trend showing overall relaxation and statistically significant reduction in heart rate were observed. The researchers concluded that the physiological measurements “indicated a consistent reduction in heart rate throughout the meditation and a reduction in overall sympathetic tone and an increase in parasympathetic tone.” Sympathetic tone refers to the sympathetic nervous system, which is typically engaged with high activity and stress. The parasympathetic tone refers to the parasympathetic nervous system, which is in play during times of rest, repair, digestion, and relaxation. The stress-reducing effects of sound therapy may help promote healthy blood pressure. A study examining Himalayan singing bowls as an adjunct therapy to relaxation showed healthier blood pressure levels amongst participants post-sound bath. Another study from 2019 looked at heart rate variability with two different forms of relaxation – Himalayan singing bowls and supine (lying flat) silence. Both groups achieved relaxation, but the group that participated in a 20-minute session of Himalayan singing bowls had stronger markers of consistent relaxation and stress reduction, over the other group. It’s not all singing bowls though! A 2015 study that focused only on gong baths showed that participants found the sound vibrations healing or relaxing. 2. Boosts Mood and Well-Being An observational study of 62 participants exposed to sound healing via a singing bowl meditation showed that participants experienced less tension, anxious feelings, fatigue, and low mood after the meditation. Additionally, a feeling of spiritual well-being significantly increased across all participants. 3. Reduced Pain In the same observational study, participants reported reductions in pain. Specifically, the group aged 40 to 59 who were new to this type of healing meditation showed the largest reduction in pain scores. 4. Potential Immune Boost A study on music therapy showed markers of boosted immune function in active participants. These participants engaged in a 30-minute session where they played various percussive instruments and sang. It’s believed that a similar effect occurs when sound bathing, especially in groups that actively make sound along with the sound healing instruments. A Final Note Perhaps the best way to fully understand the relaxation benefits of sound healing is to experience it firsthand. With all the promising benefits researched so far, it appears there’s nothing to lose from participating in a sound bathing session except possibly stress, a low mood, and pain! 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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This Is How Sleep Patterns Can Impact Your Health
Do you get enough sleep? Even if you’re getting the recommended 7 to 9 hours of sleep each night, are you getting quality sleep? Millions of Americans are being robbed of restorative sleep. Common sleep stealers include drinking caffeinated beverages late in the afternoon or evening. Less obvious sleep stealers may involve disruptions to your sleep stages. What Are Sleep Stages? There are five stages of sleep. The first four stages are considered non-rapid eye movement (NREM) sleep, also known as quiet sleep. The fifth stage is called rapid eye movement (REM) sleep, also known as active sleep or paradoxical sleep. Each of the five stages have different functions in the brain’s nightly sleep cycle. So, what’s happening in the brain as each sleep stage occurs? Let’s take a look… Stage 1 This stage takes place between wakefulness and sleep. During this stage, the brain, heartbeat, and breathing begin to slow down. The body starts to relax, and your muscles may twitch (e.g., myoclonic jerk). This brief period lasts about 5 to 10 minutes. The brain may still be active during this stage. Stage 2 During this stage, you become less aware of your surroundings, but there are short bursts of activity in your brain. Also, your heart rate and breathing become more regular, and your body temperature drops. This sleep cycle lasts about 20 minutes. Most people spend about half of their sleep time in this stage. Stages 3 and 4 Delta waves, slow brain waves, begin to increase during these stages. Also, breathing slows, blood pressure drops, and muscles relax. Some noises may fail to rouse people in this period of deep sleep. Many believe these stages are when the body begins to repair itself. It usually lasts 20 to 40 minutes, but that interval gets shorter as REM sleep gets longer. Stage 5 During REM sleep, your voluntary muscles are temporarily paralyzed. Your brain becomes more active, your breathing is faster and, of course, your eyes move rapidly. At this point, you begin to dream. REM sleep starts around 90 minutes after you fall asleep. It’s believed that during deep sleep the body’s immunity is strengthened, cells are repaired, and hormones are secreted to grow bones and muscles. The progression of sleep stages isn’t always sequential (instead of advancing to the next stage, you may jump back to the previous stage). Anything that disrupts this cycle can negatively affect the quality of your sleep. These stages typically repeat four to five times each night. The amount of time spent in each stage can vary during the night. Sleep Patterns In addition to sleep stages, these 3 sleep patterns also may affect your health. Monophasic Sleep As is implied in the name, monophasic sleep applies to those who sleep only once per day. This pattern is widely accepted as the “normal” sleep pattern. People who practice this pattern sleep a solid block of hours each day. Biphasic Sleep This pattern applies to those who sleep twice a day, typically an extended period of rest at night and a nap sometime during the day. The biphasic pattern is popular in India, the Mediterranean and Latin American countries, where siestas are considered beneficial for health. In Western countries, naps aren’t viewed nearly as favorably. Polyphasic Sleep This pattern may involve as many as four to six different sleep sessions during the day. Some believe this pattern can provide increased energy levels and better sleep quality (more time spent in REM sleep) compared to monophasic or biphasic sleep. Here are three types of polyphasic sleep: A core sleep period of three hours followed by three 20-minute naps Six naps of 30 minutes at regular intervals during the day Every six hours, take a 30-minute nap These polyphasic options aren’t recommended since they may require a significant period of adjustment and may drastically reduce the total hours of sleep an individual gets per day. Skimping on sleep can affect your health in more ways than you might imagine. Anything that disrupts your natural sleep pattern, like excessive caffeine, alcohol, or video game playing, can have adverse effects on your ability to effectively perform tasks at work, school, or home. Insufficient and inconsistent sleep can increase irritability, moodiness, and poor judgment. Getting consistent, high-quality sleep is essential to wellness. If you have problems falling asleep, a natural supplement may give you the support you need. 2 Highly Effective Supplements to Support Your Sleep Patterns Depending on your unique sleep pattern, you may benefit from melatonin and other sleep-promoting ingredients to help you fall and stay asleep. That’s why BrainMD developed two distinct, but equally powerful, natural sleep aids: Restful Sleep and Put Me To Sleep Naturally.* Restful Sleep Restful Sleep contains the body’s own sleep hormone, melatonin, to help you get you to sleep.* It also includes the calming neurotransmitter GABA, as well as the relaxing mineral magnesium, vitamin B6, and valerian, to help keep you asleep.* This nutritional-herbal combination produces a soothing effect that can help ease you into a peaceful sleep.* These capsules include: Melatonin – melatonin is a hormone naturally produced by the brain to initiate sleep and promotes healthy sleep patterns.* Vitamin B6 – vitamin B6 helps with the production of neurotransmitters (serotonin, dopamine, norepinephrine, and GABA), which need to be balanced for healthy sleep.* Magnesium – sometimes called “the relaxation mineral,” magnesium helps calm the mind and enhance overall sleep quality.* GABA – GABA is the brain’s major inhibitory (calming) neurotransmitter, inducing calm by inhibiting excessive firing of neurons distributed throughout the brain.* Valerian – an herb used traditionally for centuries for its calming and sleep-inducing effects, valerian supports deep, restful, quality sleep.* Restful Sleep eases you to sleep and helps you stay asleep all night so you can wake up feeling refreshed in the morning.* Put Me To Sleep Naturally Put Me To Sleep Naturally is based on the most recent nutraceutical research on sleep onset, duration, and quality.* The body’s daily sleep phase is now recognized to be just as important for health as the awake phase.* Sleep is vital for mental and physical performance, as well as overall health and well-being.* This highly effective sleep supplement includes 6 potent ingredients that work in concert to help relax the mind and body in preparation for sleep.* These ingredients have a broad range of neurotransmitter actions in the brain.* They are carefully combined in this supplement to promote recovery from daily stress, calm and relaxation, and fully restful sleep.* Melatonin – a natural hormone that may help carry you through your daily sleep/wake cycle.* GABA – helps flip the “off” switch on worrisome, ruminating thoughts, which supports the body’s natural mechanism for quieting the mind.* L-theanine – a unique green tea amino acid that works quickly to reinforce GABA’s natural relaxant actions.* Magnesium – reinforces GABA’s calming effects, helps bring on sleep, and maintains sleep quality.* Vitamin B6 – vital for the brain’s entire spectrum of functions as well as those needed for quality sleep.* 5-HTP – an important starting molecule for the brain to produce not just serotonin, a regulatory transmitter that enables quality sleep, but also melatonin.* This breakthrough chewable supplement helps bring on deep, sustained, and quality sleep.* Rest Well If you’re tired of being tired, it’s time to turn to a natural sleep solution that can help you fall asleep, stay asleep, and wake up refreshed…without the grogginess!* Restful Sleep and Put Me To Sleep Naturally can help support your sleep patterns with ultra-pure nutrients proven to produce a soothing effect that can help ease you into a peaceful sleep.* If you have difficulties getting quality asleep, these natural sleep supplements may help you achieve deep, sustained, and restorative sleep.* Try them today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Restful Sleep, Put Me To Sleep Naturally 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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Methods for Relaxation: 5 of the Best Ways to Keep Calm!
Knowing how to relax is practically a superpower in today’s challenging world. Since the start of the pandemic two years ago, people everywhere have become significantly more anxious and stressed. A review from October 2021 analyzed multiple studies from around the world and estimated that anxiousness levels increased 25.6% globally since early 2020. The American Psychological Association’s “2021 Work and Well-being Survey” reported that 71% of participants experience work-related stress during the workday. When was the last time you relaxed deeply? If it’s been a while since you’ve relaxed, or if you have trouble unwinding in general, don’t worry. There are proven methods for relaxation that you can learn. The Body’s Relaxation Response Did you know your body has a built-in relaxation response? It does, and it’s linked to what’s called your parasympathetic nervous system (PNS). Often called the “rest and digest” system, the PNS works in tandem with your sympathetic nervous system (SNS), which controls the body’s “fight or flight” stress response. Both are part of your body’s greater autonomic nervous system. The SNS triggers the release of stress hormones, such as cortisol, which prepare you to handle a stressful situation. When the brain senses stress hormone levels are too high, the PNS is activated, your body relaxes, and you downshift to rest, relax, and recover from the stressful episode. However, when stress becomes a way of life, as it has for so many these days, the working relationship between the SNS and PNS can get disrupted. When that happens, the SNS remains activated and stress hormone levels stay elevated. This extreme stress can be destructive to both your body and brain. Thankfully, researchers have found that certain relaxation techniques can trigger the PNS, lower stress hormones, slow the heart rate, and promote relaxation. So, if you’re in a prolonged period of stress, you can practice the methods for relaxation below to help engage your PNS and turn off the stress response! 5 of the Best Natural Methods for Relaxation 1. Diaphragmatic Breathing Diaphragmatic breathing involves taking deep, rhythmic breaths. Research shows that reduced stress markers, less self-reported anxiousness, better cognition, and PNS activation may result from deep breathing. Here’s a simple exercise: Breathing with your diaphragm (or belly) 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 should be immediate! 2. Try Meditation Meditation is the perfect practice for activating the PNS and experiencing more calm in your mind, body, and emotions. By measuring heart rate, blood pressure, and stress hormone levels, studies have found that meditation can help activate the relaxation response and reduce stress and anxiousness. Both Transcendental Meditation and mindfulness meditation have been well-studied with positive results. Some forms of meditation allow for mind-wandering, and others are more disciplined about keeping the mind focused. They both have relaxation benefits. The best meditation is the one you’ll do on a regular basis. Explore what’s out there and be sure to make use of the many meditation apps available today. 3. Enjoy Nature It’s easy to overlook how profoundly restorative nature can be. One review looked at mental health markers, including reduction of anxiousness and stress, in college-aged individuals who spent 10 minutes sitting or walking in natural settings, contrasted with equal time in urban settings. Natural settings were shown to significantly and positively impact both psychological and physiological markers of well-being. If you can’t be in nature, you can listen to it for the relaxing effects. The sound of the wind in the trees, gentle waves on the beach, a burbling brook, or the song of birds can unlock your body’s relax response. Research shows playing natural sounds affected the bodily systems that control the fight or flight and rest and digest autonomic nervous systems, promoting more relaxation in the mind and body. 4. Practice Yoga, Tai Chi, or Qigong These three practices from ancient cultures all combine rhythmic breathing with a series of postures or flowing movements and are known to reduce stress. In terms of relaxation and calming the mind, performing the physical movements offers a mental focus that can help distract the mind from racing thoughts, while enhancing flexibility and balance. All of them have been shown to shift the body from the SNS to the PNS, and to help reduce feelings of anxiousness. 5. Progressive Muscle Relaxation Progressive muscle relaxation can be learned by nearly anyone, and it takes 10 to 20 minutes per day to practice. It’s done by deepening your breathing and bringing awareness to different parts of your body while you tense your muscle and then release it. It usually starts at your head, tensing muscles in your face and then releasing, and then working down the body – or starting with your toes and feet working your way up. Awareness is given to the changes that occur while tensing and releasing muscles. This technique has been shown to help reduce anxious feelings and promote sleep. Keep It Relaxed If these methods for relaxation don’t work for you, don't worry! There are others to explore, like petting your pet and using essential oils to create a relaxing environment at work or home. Also, consider promoting relaxation with nutritional support.* A quality supplement, like Calm My Brain, features ingredients scientifically proven to relax your mind and body.* Keep at it and you’ll learn how to cultivate a wellspring of inner calm. 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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Do You Have One of These Six Types of Anxiousness?
Anxiousness comes in many forms and may affect people in different ways. Low levels of anxiousness may cause some to take risks that can lead to injury or an early death. Healthy levels of anxiousness may keep some from driving too fast on a rainy night. High levels of anxiousness may lead to panic attacks, health problems, and destructive behaviors. As is illustrated in these hypotheticals, some forms of anxiousness are healthy, while some aren’t. When it comes to the negative aspects of anxiousness, there are several telltale signs to be aware of. Signs of Anxiousness Though it’s normal to have periods of stress or worry, persistent anxiousness can lead to serious physical and mental problems. Some common signs of anxiousness include: Nervousness/restlessness Worrying Muscle tension (stress related) Irritability/anger Attention issues Fatigue Difficulty sleeping Having all these issues may be an indication that you’re dealing with anxiousness. But even having a few of these types of anxiousness may be a cause for concern. One of the best ways to deal with anxiousness is to identify your type so you can seek appropriate ways to mitigate it. 6 Types of Anxiousness and How to Cope with Them Naturally Pure Anxiousness Those who struggle with this type of anxiousness tend to feel tense and nervous. They may often feel uncomfortable in their own skin. They can be plagued by panic and self-doubt, and these feelings may trigger muscle tension, nail biting, headaches, abdominal pain, a racing heart, or shortness of breath. Irrational fears or phobias are also common. People with this type of anxiousness tend to avoid anything that makes them uncomfortable, such as places or people that might trigger panic attacks or relational conflict. Also, they tend to predict the worst and may be fearful of the future. What Can Help? As with some of the other types of anxiousness, deep relaxation exercises, such as hypnosis, may be helpful for this type. Also, exercise and calming activities may be beneficial. Supplements that may help this type include GABA, magnesium, theanine from green tea, ashwagandha, Relora, vitamin B6, probiotics, and DHA omega-3 fatty acids. Anxiousness and Low Mood This type is a combination of occasional anxious and depressive thoughts. Though one type may dominate at times, both issues may be present on a regular basis. People with this type may be low in GABA or dopamine. What Can Help? Intense exercise sessions alternating with calming activities – such as tai chi, yoga, and relaxation techniques – may help this type. Certain scents, like lavender, can help promote calm. Supplements that may help this type are SAMe, GABA, magnesium, curcumin, vitamin D, probiotics, and a combination of EPA and DHA omega-3s. Overfocused Anxiousness This type is usually associated with low serotonin levels. It’s common for people with this type to get stuck on negative thoughts or compulsive behaviors (like constantly checking locks). This may be the result of too much activity in the brain’s anterior cingulate gyrus. This type is also associated with people who worry, hold grudges, and have problems with being oppositional or argumentative. They tend to notice what’s wrong before they notice what’s right. What Can Help? Boosting serotonin may help this type. Aerobic exercise is recommended. Also, a diet high in complex carbohydrates may help. Supplements for this type include 5-HTP, saffron, St. John’s wort, vitamin D, probiotics, and a combination of the omega-3s EPA and DHA. Temporal Lobe Anxiousness This type is often associated with low GABA levels and could be the result of a head injury. The temporal lobes are important for memory, mood, and emotions. When there are problems in this part of the brain, people tend to struggle with mood instability, irritability, memory problems, and dark or evil thoughts. These individuals might misinterpret comments as negative when they aren’t, have trouble reading social cues, and experience frequent déjà vu. What Can Help? A diet high in protein and fat, and low in carbohydrates, may be helpful for this type. Neurofeedback is an effective therapy that may help some people who struggle with anxiousness. The supplements that may help this type include GABA, magnesium, taurine, and EPA and DHA. Cyclic Anxiousness People with this type might have low levels of GABA, but they also might have too much of the excitatory chemical glutamate. As the name implies, this type is associated with cycles of anxiousness and low mood. It also may apply to those affected by seasonal mood changes or those who deal with mood swings. As with the other types, people with cyclic anxiousness may have a mild or severe form, or anything in between. This type also can get worse during periods of hormonal changes, such as after having a baby or during menopause. What Can Help? Possible treatments for this type may include improving diet and exercise and implementing deep relaxation techniques. The supplements recommended for this type are GABA, magnesium, taurine, zinc, vitamin B6, and EPA and DHA omega-3s. Unfocused Anxiousness This type results from too little activity in the brain’s prefrontal cortex (PFC). When the PFC is underactive, people may complain of low energy, mental fog, being inattentive, bored, impulsive, and exhibiting poor judgment. The decreased brain activity may be a result of an injury, toxic exposure (such as from mold or household products), infection, or underlying attention issues. What Can Help? The treatment for unfocused anxiousness starts with identifying and treating the cause of the low activity, then rehabilitating the brain with a healthy diet and exercise regimen. Supplements that may help stimulate and repair the brain include ginkgo biloba, L-tyrosine, rhodiola, and EPA fish oil. The good news is that regardless of which type you are, you can feel calmer and more relaxed with the right treatment. If you tend to worry or have persistent anxious thoughts, consider trying BrainMD’s new calm-promoting, stress-managing nutrient combination… Calm My Brain Calm My Brain provides generous daily doses of high-potency ingredients to manage stress and promote calm.* Benefits of Calm My Brain 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.* The ingredients have been shown to help with: managing anxiousness and stress* reducing tension and irritability* regulating unhealthy eating* supporting calmness* improving sleep quality* The clinically researched ingredients in Calm My Brain can make a substantial difference in improving the well-being of individuals living with feelings of anxiousness.* 3 Synergistic, Stress-Busting Ingredients Magnesium is an essential mineral that helps both mind and body relax. Many individuals with anxiousness are low in magnesium, and inadequate magnesium intake is linked to sleep problems. This product provides magnesium in bioavailable forms, unlike the commonly used magnesium oxide, which is known to be poorly absorbed. Ashwagandha Root Extract (KSM-66®) is the best-researched and most effective form of this premier adaptogenic herb. It has been shown to improve anxiousness, stress, and sleep in multiple human clinical trials. L-theanine is an amino acid found in green tea. It can rapidly enhance calming alpha brain wave activity without causing drowsiness and can relieve feelings of anxiousness and promote mental focus. Keep Calm and Live Well Researched in clinical trials, the ingredients in this robust formula may help lessen tension and irritability, enhance calm, manage feelings of anxiousness and related unhealthy eating, and improve sleep quality.* It also can help promote a balanced stress response, including cortisol levels.* Calm My Brain is a powerful combination of ultra-pure nutrients that offers comprehensive management of all types of anxiousness.* Try it today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about 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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Calm My Brain: A Natural, Fast-Acting Way to Help Relieve Anxiousness
These days, it seems like everyone’s worried or on edge. Many people deal with stressful situations or anxious thoughts every day. Are you one of them? Stress and Anxiousness Stress is a response to an existing stress-causing factor (stressor). Anxiousness may be the result of intense, prolonged stress. These feelings may be disproportionate to the magnitude of the stressor and may continue well after the stressor is gone. Though stress and anxiousness are closely related, not all people who deal with excessive stress will experience feelings of anxiousness. However, anxiousness can be exacerbated by stress, which can be measured as elevated levels of the stress hormone cortisol. Managing stress often will also lessen feelings of anxiousness. Relieve Anxiousness Naturally Properly managing your stress is a critical factor in preventing the many mental and physical problems that can result from occasional, extreme anxiousness. Many people who struggle with anxious thoughts and feelings can end up predicting the worst, avoiding conflict, and being plagued with self-doubt, fear, and panic. Having heightened worry or feelings of anxiousness can lead to physical problems too, like muscle tension, dizziness, pain, shortness of breath, and panic attacks. If you’re one of the millions of Americans struggling with feelings of anxiousness, the good news is that diet and lifestyle factors, like taking high-quality supplements, can help. If you tend to worry or have persistent anxious thoughts, consider trying BrainMD’s new calm-promoting, stress-managing nutrient combination… Calm My Brain Calm My Brain provides generous daily doses of high-potency ingredients to manage stress, promote calm, and relieve anxiousness. You may benefit from this stress-managing formula if you have: problems with feelings of anxiousness trouble winding down at night challenges with food cravings difficulty coping with long-term stress poor sleep quality Benefits of Calm My Brain 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. The ingredients have been shown to help with: managing anxiousness and stress reducing tension and irritability regulating unhealthy eating supporting calmness improving sleep quality The clinically researched ingredients in Calm My Brain can make a substantial difference in improving the well-being of individuals living with feelings of anxiousness. Keep Calm and Live Well Researched in clinical trials, the ingredients in this robust formula may help lessen tension and irritability, enhance calm, relieve anxiousness and related unhealthy eating, and improve sleep quality. It also can help promote a balanced stress response, including cortisol levels. Calm My Brain is a unique blend of dynamic nutraceutical ingredients for reducing anxiousness, promoting relaxation, and preparing you for restorative sleep. Calm My Brain Ingredients The three high-quality ingredients in this formula work synergistically to relieve anxiousness. Magnesium (as threonate, bisglycinate chelate, malate, and citrate) Magnesium is an essential mineral for all the cells of the body and is fundamentally important for the electrical activity of the brain’s nerve cells and for the healthy functioning of their trillions of information connections (synapses). Known as “the relaxation mineral,” magnesium plays an important role in hydration, muscle relaxation, energy production, regulation of adrenaline and overall sleep quality. Magnesium promotes a calm, balanced, and mentally focused demeanor. Ashwagandha (standardized root extract KSM-66®) The ashwagandha herb (Withania somnifera) has long been revered for its medicinal powers in Indian Ayurveda and other traditional medicine systems in the Mediterranean, Africa, and China. As an adaptogen, it helps the body adjust to psychological or physical stress by promoting calm and overall mental focus. Ashwagandha has been associated with improved memory and attention, and also benefits feelings of anxiousness and sleep. L-theanine Extensive clinical research links this amino acid with the health benefits of green tea. L-theanine enhances relaxing alpha brain wave activity, reduces tension, and fosters a restful state without diminishing daytime alertness. It also can promote healthy blood pressure stability against the over-excitability associated with stress. Calm My Brain FAQ How can I take Calm My Brain? Adults can take 3 capsules daily, with food. Children ages 4-18 can take 1 capsule per 40 pounds body weight, maximum 3 capsules daily. Why does the label say this supplement is fast-acting? Clinical studies have found that l-theanine can bring on relaxation in less than an hour. Many supplements have magnesium oxide. Why don’t you use it? Magnesium oxide is known to be very poorly absorbed. BrainMD uses only the best ingredients available. This formula’s four magnesium sources are all well absorbed and well tolerated. Which other BrainMD supplements can make Calm My Brain work even better? Taking NeuroVite Plus and Omega-3 Power/Omega-3 Power Squeeze will help you be sure to get the core essential nutrients your brain and body needs to best utilize Calm My Brain. Is this product safe to take during pregnancy? With the safety of mother and baby in mind, we don’t recommend taking herbals while pregnant or breastfeeding. To ensure sufficient levels of magnesium during this period, Magnesium Chewables is a safe and effective option. Can this supplement make me dependent on it? No. As with other BrainMD products, this is a dietary supplement, not a drug, and is not habit-forming. I’m vegan and have allergies. Will I be able to tolerate this product? This product is suitable for vegans and compatible with keto or paleo dietary patterns. It is free from dairy, glutens, sugar, corn, soy, nuts, eggs, yeast, and artificial colorings or flavorings. Calm My Brain is a powerful combination of ultra-pure nutrients that offers comprehensive management of anxiousness and stress. Try it today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about 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 Ways to Reduce the Stress Hormone Cortisol
Stress is prevalent in our society. A recent report from the American Psychological Association found that 84% of the people surveyed have been experiencing elevated levels of stress. Additionally, almost half of them reported mood issues, as well as weight changes and problems with sleep – conditions that often accompany being emotionally overwhelmed. Good Stress/Bad Stress Usually, people think of stress as bad…but stress is both good and bad. A little bit of stress is actually good because it can motivate you to meet your goals. Low level stress also can 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. If left unchecked, excessive stress can lead to serious personal and social consequences, including: Family conflict Low self-esteem Disability Withdrawal from social activities Alcohol and substance abuse Legal and criminal problems Anxiousness and other mental problems Suicide Fight or Flight The body’s “fight or flight” system is for dealing with threats – whether real or perceived. When we sense danger, our brain’s hypothalamus immediately sends an alert to our body. The brain then triggers the adrenal glands to release a surge of hormones, including adrenaline. Adrenaline increases your heart rate and blood pressure and provides a rush of energy to escape the danger. Another hormone involved in the fight or flight process is cortisol. What Is the Stress Hormone Cortisol? Cortisol is the body’s primary stress hormone. It acts like a biological alarm system, alerting your brain to potential danger. This natural alarm system communicates with the area of the brain that manages mood, motivation, and fear. Cortisol is produced by the adrenal glands – triangle-shaped organs that sit on top of the kidneys. The hypothalamus and pituitary gland help regulate the amount of cortisol in the blood. Cortisol receptors, found in the many of the body’s cells, use the hormone in many ways. For instance, if your body is placed on high alert, cortisol can temporarily shut down various bodily systems not needed in a fight or flight situation. These systems include the digestive, immune and reproductive systems. It also releases glucose to help repair damaged tissue. Once the danger is averted, cortisol levels gradually normalize and heartbeat, blood pressure, and other body systems should return to normal. However, if the body is subjected to consistent stress, its cortisol can remain at high levels. This can disrupt your body’s processes and create many health problems, such as: Brain problems Heart problems Headaches Mood issues Memory or concentration problems Weight gain Digestive issues Troubles sleeping Not only can excessive stress lead to physical health problems, it can also disrupt your mental health. So, what can you do if you’re dealing with too much stress? Here are some healthy strategies for reducing stress in your daily routine… 5 Natural Ways to Reduce the Stress Hormone Cortisol Deep Breathing Whenever you feel worried, frustrated, angry, or tense, do a deep breathing exercise. Focusing on your breathing for a few minutes is one of the simplest and quickest ways to settle your anxious or stressful thoughts. Breathe with your diaphragm rather than your chest. Try this exercise: Inhale 3 to 4 seconds Exhale 6 to 8 seconds Repeat this pattern 10 times When you slow down and become more efficient with your breathing, you may find that your problems aren’t as dire as you thought they were and that you’re feeling less stressed. Canine Companion Due to their natural ability to provide comfort, especially when you’re feeling stressed out, spending time with a dog can help your muscles relax, slow your breathing, and lower your heart rate. It also can help decrease levels of the stress hormone cortisol.. Overall, dogs can help you feel calmer. This effect is evident in the way trained service dogs can bring positivity to people who suffer with mood issues. Having a dog provides companionship, which is especially helpful for anyone who lives alone or is often isolated from others. Petting a dog can help alleviate feelings of loneliness by letting you know you aren’t alone. Spending time with your pet can help promote calmness by increasing levels of oxytocin and decreasing production of the stress hormone cortisol. Owning a pet that needs to be walked means you’ll get outside for fresh air and sunshine, which can lower your blood pressure, reduce your stress, and perhaps even help you lose weight. Meditation Scientific evidence shows that meditation can help calm anxiousness and stress and enhance brain function. A randomized controlled trial involving 93 subjects with mood issues was published in JAMA Internal Medicine. The researchers found that those in a stress-reduction program that incorporated meditation had a greater improvement in anxiousness and stress along with an increase in positive self-statements compared to those in a stress management group without meditation. Another group of researchers, who conducted a study with 40 college students, found that after only 5 days of meditation the participants had significantly lower levels of cortisol. Social Connections Never underestimate the importance of being around the right people. The health habits of the people you spend time with may have a dramatic impact on your own health and habits. So, surround yourself with people who are happy, upbeat, and kind. Building and maintaining healthy relationships may help you feel understood and cared for. When you care for others and feel cared for, your brain can release oxytocin, the “bonding” hormone, which can counteract some of the negative effects of stress. Nutritional Support Nutrients and herbals can help support your body’s resistance to stress. Everyday Stress Relief Everyday Stress Relief was specifically formulated to help replenish your brain and body’s nutrients that can be depleted by stress.* This supplement includes herbal extracts clinically proven to have calming and anti-stress effects, helping you to feel less anxious without making you sleepy.* It also helps with apprehension, tension, worry, and fatigue.* Here’s what you’ll find in this high-potency formula: Magnesium is a well-known calming mineral. It promotes a balanced and mentally focused demeanor.* The amino acid taurine supports the adrenal glands and is crucial for coping with stress.* The herb holy basil, revered both in Europe and the East, helps to improve adaptation to occasional anxiety and other problems related to stress.* A phytochemical derived from green tea, l-theanine helps to reduce tension.* Relora®, which is a unique mix of two herbs, may enhance healthy management of the stress hormone cortisol while easing tension, anger, negative mood, and confusion.* 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 feelings of anxiousness.* It can help facilitate the production of calming brain waves, correct stress-causing nutritional deficiencies, and promote relaxation.* This soothing formula includes: 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, l-theanine is an amino acid that has calming and relaxing effects while preserving mental focus and also improves sleep quality.* Lemon balm (Melissa officinalis) – a member of the mint family that has been used as a medicinal herb for over 2000 years, lemon balm helps relieve stress and anxiousness, likely by increasing 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 relaxing mind and body, calming racing thoughts, and promoting overall sleep quality.* Research suggests that magnesium’s calming effects are enhanced by vitamin B6.* Vitamin B6 – vitamin B6 is required by brain enzymes that produce the neurotransmitter serotonin, which promotes relaxation and positive mood.* This supplement provides B6 as pyridoxine and pyridoxal-5-phosphate, its most readily utilized forms.* GABA Calming Support boosts GABA to help relax your brainwaves and pump the brakes on anxious and fearful thoughts.* As a gentle, natural relaxation aid, it has helped countless people transition from an agitated awake state into a restful state that allows them to transition into sleep.* Stress Less These are just a few of the many practical and natural techniques that can keep your body’s production of the stress hormone cortisol in check.* Adopting these healthy tips can help reduce stress levels and increase your inner calm.* If you feel stressed and need a nutritional boost, give Everyday Stress Relief and GABA Calming Support a try 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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Avoid These Foods When You Feel Anxious or Stressed
Many people would do just about anything to alleviate their stress and worry. This kind of desperation can lead to making rash decisions, which can have potentially dire consequences on overall health and well-being. Unhealthy Cravings When you’re stressed out, you may be tempted to use food as a coping mechanism. Craving foods loaded with sugar, salt, and simple carbohydrates can make you feel worse by causing your blood sugar to spike and then crash. Consider typical comfort foods like mac and cheese, mashed potatoes and gravy, and ice cream. Your brain might crave these foods when you’re stressed. Your brain might even tell you that bingeing on these foods will help alleviate your stress. But, if you listen to your stressed-out brain, you may end up feeling worse. These high carb foods can increase your levels of the stress hormone cortisol. This can make it more difficult to calm your anxious thoughts. Foods that Cause Stress & Anxiousness Foods that contain sugar and gluten can trigger pleasure centers in your brain, which might keep you reaching for unhealthy foods. Let’s look at some foods you should avoid: Corn – Eating corn or corn-based products can make you more anxious and stressed. Corn is high in carbohydrates, which can spike your blood sugar. Corn is also high in starch, which can leave you feeling drowsy and lousy. Sugar – Processed, sugary treats can seem irresistible when you have low mood or energy. Your brain might try to convince you that you’ll have more energy after grabbing a snack from the fridge at home or vending machines at work. However, soon after the sugar rush, you’ll experience an energy crash, which can leave you feeling lethargic and unable to focus. Wheat – Wheat-based products (bread, tortillas, toast, etc.) can be difficult to drop from your diet. When these carbohydrates are processed in your body, they’re immediately broken down into sugar. Gluten in wheat can damage your intestinal lining, but switching to healthier foods – like fruits, vegetables, healthy fats, and proteins – can help enhance well-being. Since stress is one of the most common triggers for emotional overeating, reducing your anxious thoughts can be an important part of improving your eating habits. These 5 calming foods can promote calm when you feel anxious or stressed… 5 Calming Foods to Boost Your Mood & Relieve Stress 1. Poultry Poultry is an excellent source of tryptophan, an amino acid that your body can’t produce on its own. Tryptophan is necessary for the creation of serotonin, one of the brain’s primary mood-regulating chemicals. As more tryptophan enters the brain, it facilitates circuits that use serotonin, which can then improve your mood. Be sure to purchase organic, free-range poultry that hasn’t been pumped full of hormones or antibiotics. Also, make sure your bird has been kept in an air-chilled case at the store. 2. Berries Berries are one of the most concentrated sources of antioxidants in the plant kingdom. The greater the variety of berries you eat, the broader the antioxidant protection you’ll have. Blueberries, raspberries, and strawberries are all high in antioxidants. The antioxidants in these berries help protect the brain and the rest of the body against oxidative stress, including from toxic pollutants. 3. Dark Chocolate Chocolate is one of the ultimate comfort foods. The very taste of chocolate can produce a near euphoric state in many people. Dark chocolate is full of protein and fiber, improves blood flow to the brain, and supports a positive mood and healthy cognition. Multiple research studies have shown that dark chocolate slows down the production of cortisol. Also, chocolate promotes the brain’s release of dopamine and endorphins and boosts serotonin levels, all of which help create a more positive mood. 4. Green Tea Green tea contains GABA, the brain’s major calming neurotransmitter. Additionally, green tea contains l-theanine, which is known for reducing stress and worry while improving mood, focus, memory, and mental alertness. Green tea is just one of the many healthy varieties of tea. Many herbal teas, such as chamomile, have calming properties, and black, white, and red (rooibos) teas are rich in antioxidants. Drinking a cup of warm tea can help relieve stress and lift the spirits. 5. Leafy Greens Spinach is loaded with mood-moderating magnesium. Raw spinach is so nutritious, some people believe it contains bliss-enhancing nutrients. It’s a good source of fiber and is loaded with vitamin A, potassium, folate, and magnesium. In addition to leafy green vegetables, different colored vegetables, such as bell peppers, squash, broccoli, and cauliflower, all have tremendous health benefits. They provide an enormous array of vitamins, essential minerals, carotenoids, and free-radical blocking antioxidants to help protect the brain and body against toxins. To help boost your calm, try these good mood foods the next time you feel anxious or stressed! 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 Naturally Increase GABA for Better Sleep
Wouldn’t it be wonderful to have a natural, mental, and physical “off” switch to downshift your brain and body at the end of the day? In these stressful times, relaxation and restful sleep are more important than ever to well-being. If you’re feeling stressed out or are unable to unwind, instead of turning to a glass of wine, refined carbohydrates – or worse, prescription medication – consider healthier ways to unlock your body’s natural ability to remain calm. One healthy way to promote R&R is to get more of the amino acid gamma-aminobutyric acid (GABA) into your diet through foods or supplementation. Think of GABA as a calm balm for both the mind and body. Here’s how it works. GABA for Sleep and Relaxation GABA is naturally produced within the body, where it functions as a neurotransmitter. Neurotransmitters are the brain’s messengers, which move from one neuron to another to relay information. Some neurotransmitters induce activity while others inhibit activity. GABA is the key inhibitory transmitter of the brain. What does that mean? GABA helps to slow down your brain’s neuron activity and decreases activity in the central nervous system. In other words, it helps to calm worrisome, ruminating thoughts, as well as balance mood, alleviate painful sensations and relax the body. Supporting healthy sleep with GABA supplementation has gained traction in recent years. What the Research Says Though research on GABA supplementation and sleep is limited, some scientific studies indicate promising results. One study showed that subjects who took GABA fell asleep more quickly and enjoyed better sleep quality. 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. How to Increase GABA You can eat GABA-rich foods and/or take GABA supplements to help support your body’s ability to unwind. GABA Foods The best way to get GABA in your diet is to eat an abundance of the plant foods that contain GABA. What’s more, the foods that contain GABA are also highly nutritious. You’ll be supporting your overall health and your body’s relaxation mechanisms at the same time! GABA-rich foods include cruciferous vegetables, beans, peas, tomatoes, spinach, mushrooms, sprouted grains, rice (particularly brown rice), and chestnuts. Also, enjoy fermented foods (kefir, yogurt, tempeh, kimchi, etc.) and oolong and white teas, which all naturally contain GABA. GABA Supplements A simple and easy way to ensure you get plenty of GABA is through supplementation. If you have difficulties entering a relaxed state before bedtime, you might consider taking GABA. GABA Calming Support GABA Calming Support is a unique combination of clinically proven ingredients that can help you cope with restlessness, irritability, and other challenges associated with occasional anxiety. This formula can help calm your racing thoughts to help prepare you for sleep; it doesn’t cause drowsiness, so it’s safe to take during the day. It includes: GABA – 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. 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 mood. This formula can help facilitate the production of calming brain waves, correct stress-causing nutritional deficiencies, and promote relaxation. GABA Calming Support is a natural sleep aid that has helped countless people get quality sleep and can help you too! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about GABA Calming Support and our full list of brain healthy supplements, please visit us at BrainMD.
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