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Blood Work Basics: What You Need to Know to Improve Your Health
When was the last time you got your blood work done? In the past, some doctors recommended getting blood work done in conjunction with an annual physical. Depending on your genetics and current state of health, you may need to have a blood draw more frequently, especially if advised by your healthcare professional. Blood Work Basics Since you can’t change what you don’t measure, having important health indicators at optimal levels is critical to brain and body function. To help with emotional and physical well-being, be sure to periodically check your: Body mass index (BMI) – as your weight goes up, your brain function can go down Blood pressure (BP) – as your BP goes up, it can damage blood vessels and negatively affect the functioning of your brain Other key laboratory tests that can affect your brain and body – these should include CBC (complete blood count), general metabolic panel, and other specific test numbers. Let’s look at each of these blood work basics… Body Mass Index This measurement is the result of comparing weight to height. Optimal BMI is between 18.5 and 25 Overweight range falls between 25-30 Obese range falls between 30-39 Morbidly obese is 40 or more To determine your BMI, you can search online for a “BMI Calculator” and fill in your height and weight. Take this number seriously. Being overweight increases the risk for serious mood and memory issues, as well as problems with your heart and circulation, joints, and all your other organ systems. Blood Pressure Another of the blood work basics is blood pressure. Good blood pressure is critical for brain health. High blood pressure is associated with lower overall brain function, which can lead to bad decision-making and other mental difficulties. Low blood pressure means your brain and other organs may not be getting enough blood to function at their best. The American Heart Association and the American College of Cardiology have revised their guidelines, which now means anyone with a BP of 130/80 millimeters of mercury will be diagnosed with Stage 1 hypertension. Previously, a blood pressure of 140/90 was considered hypertension (the category of “prehypertension” no longer exists). This means more Americans than ever – half of all men¹ and 38% of women, or 103 million people versus 72 million before this change – are now considered to have hypertension. Here are the BP numbers you should know: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Optimal Systolic 90-120 Diastolic 60-80 Stage 1 Hypertension Systolic 130-139 Diastolic 80-89 Stage 2 Hypertension Systolic >/= 140 Diastolic >/= 90 Hypotension (low BP) Systolic < 90 Diastolic < 60 [/wc_box] Other Key Laboratory Tests In addition to the blood work basics detailed above, laboratory tests can provide important numbers. Ask your healthcare professional to order them, or you can order them yourself at websites like www.saveonlabs.com. If your numbers are less than ideal, be sure to work with your physician or other qualified healthcare practitioner to get them into optimal ranges. Here are just a few of the key lab tests, plus additional tests, that can provide insights into how well your body is functioning. Complete Blood Count (CBC) This blood test many physicians check first. It gives insight into the health of your bone marrow and other organs that produce your red and white blood cells. This test can reveal a great deal about your overall state of health. Low red cell count (anemia) can make you feel anxious and tired, and lead to memory problems. Enlarged red cells may mean you’re drinking too much alcohol. High white cell count may indicate infection. The proportions of the different white cell types can give useful information on the health of your immune system. General Metabolic Panel This panel checks the health of your liver and kidneys, as well as your fasting blood sugar and blood lipids – cholesterol and triglycerides – which, if high, can increase your risk for a heart attack. Why is high fasting blood sugar a problem? Over time, it can generate substances called glycates, which can cause circulatory (blood vessel) problems throughout your whole body, including your brain. Over time, these glycates can damage the vessel walls and make them vulnerable to breaking. Glycates from high blood sugar also can attack nerve cells. These include the electrically active vision-sensing cells of the retina at the back of the eye (retinal neuropathy), and nerve networks in the arms and legs (peripheral neuropathy). Long-term, the glycates from high blood sugar also can impair immunity² and slow the healing of wounds, cause premature wrinkling of the skin, and likely contribute to cognitive problems. Hemoglobin A1c, or HbA1c This test measures the blood levels of a glycate formed between sugar and hemoglobin. It’s especially valuable for diabetics because it’s a long-term measure of the average blood sugar levels for the prior two to three months, not just a short-term measure since these numbers are notoriously variable. Blood Lipids: Cholesterol and Triglycerides Abnormally high levels of cholesterol and/or triglycerides in the blood are important health measures, especially since they can cause atherosclerotic blood vessel disease that results in lowered blood delivery to the brain. LDL (low-density lipoprotein) cholesterol can be bad for the brain when levels are high. It’s important to know the particle size of your LDL cholesterol (ask your healthcare professional to order this test). Smaller LDL particles are more toxic than larger ones – they’re more able to penetrate the walls of blood vessels and cause or contribute to atherosclerotic plaque in the vessel wall. The type of cholesterol called HDL (high-density lipoprotein) can be protective for the circulatory system and for the brain. Regular exercise can raise HDL and lower LDL. Both these forms of cholesterol are essential to our health, but we need them to stay within normal ranges. C-reactive protein (CRP) This test is a useful measure of inflammatory activity in your body. Inflammation comes from the Latin word for “to set on fire.” Inflammation that continues long-term has been linked to many serious illnesses, including mood and other brain-related brain problems, heart and circulatory problems, liver problems, joint pain, and a variety of problems with other organs. CRP is a good indicator of long-term inflammation and can be elevated if you’ve had a cold or recent injury. Be sure to inform your practitioner if you were having these issues when you got the CRP test. Homocysteine (HC) This is a substance produced by our normal metabolic activity. In healthy people, it’s recycled as it’s generated and doesn’t reach high levels in the blood. High blood homocysteine is associated with atherosclerosis (hardening and narrowing of the arteries) and an increased risk for heart problems and, potentially, stroke. Recycling of HC requires the vitamins folate, B12, and sometimes also B6 and B2. High HC could indicate a deficiency of any of these vitamins. If you decide to take a folate supplement, always look for methylfolate – the body utilizes it much better than synthetic folic acid. It’s important to have good folate status because it’s required for producing and regulating DNA and other genetic material, for a variety of brain neurotransmitter systems, for the sleep hormone melatonin, for the myelin that electrically insulates nerve cells, and for numerous other essential functions. Many people have a genetic folate mutation that can be better managed using methylfolate. If you believe you may have a folate problem, ask for a red cell folate test, not a whole blood folate, because it’s far more accurate. Ferritin Saturation: Indicator of Iron Status Iron is an essential mineral for us, but it’s so highly reactive it must be kept packaged up, or buffered, by specialized proteins. Ferritin is the most common iron buffer, and the amount of iron per unit ferritin (“saturation”) is a sensitive measure of iron stores. High ferritin saturation levels are associated with inflammation³ and other problems. Low levels are associated with anemia, fatigue, and numerous other problems. Women often have lower iron stores than men, due to blood loss from menstruation, but are healthy if they have normal-range ferritin saturation. Some theorize that this is one of the reasons why women tend to live longer than men. If your ferritin saturation level is low, consider taking iron. Always be sure that you’re truly iron-deficient before you elect to take an iron supplement – if it escapes control it can be a major risk factor for cardiovascular problems. Anyone with high ferritin saturation should discuss with their physician whether to donate blood – this would help lower the ferritin saturation level. Omega-3 Index Though not respected as blood work basics by many in the medical field, omega-3 fatty acids EPA and DHA are essential for health – they’re practically vitamins. The Omega-3 Index is a measure of the proportion of EPA + DHA in the membranes of your red blood cells, and directly reflects their levels in the brain and other organs. The Omega-3 Index is a clinically validated biomarker of your overall health, and a low level suggests your brain health may be at risk. Your risk of cognitive decline may significantly rise when your Omega-3 Index is low. Aim for a level above 8 percent; 4 percent or lower suggests risk for cardiovascular, brain, and other health problems. You can purchase the test here. Vitamin D Vitamin D isn’t just a nutrient essential for health – it’s the basis for a hormone that regulates a wide range of important body functions. Low levels of vitamin D have been associated with low mood, cognitive problems, heart and circulatory issues, reduced immunity, and shorter lifespan. The best blood test to get measures the 25-hydroxyvitamin D level. If you decide to take a vitamin D supplement, make sure it’s vitamin D3, not D2. The D3 form is preferred by the body, and the D2 form may negatively interfere with the benefits of D3. Thyroid Panel The thyroid gland is a metabolic “gas pedal” for the body – it regulates our overall metabolic activity, including our body temperature. Abnormal thyroid hormone levels have many negative consequences for health. Having low thyroid levels, or hypothyroidism, is associated with weight gain and heart problems. Low thyroid symptoms also include fatigue, low mood, mental fog, dry skin, hair loss (especially the outer third of your eyebrows), feeling cold when others feel normal, and constipation. Overactive thyroid (hyperthyroidism, less common than hypothyroidism) is associated with tiredness, weight loss, feeling too hot and profusely sweating; muscle weakness, rapid heartbeat; eye irritation or discomfort; anxiousness, irritability, and menstrual irregularities. Here are a few thyroid panels your healthcare professional may order for you if they suspect you have issues with your thyroid: TSH (thyroid-stimulating hormone) Total T3 Free T4 Thyroid antibodies Unfortunately, there’s no single test result that will properly diagnose abnormal thyroid function. The key is to get your blood test results and consult with a physician who’s knowledgeable in this area, an endocrinologist if necessary. Know Your Important Numbers Keeping up with the blood work basics and other tests we’ve covered is critical to maintaining peak brain and body function. If any of these test results come back outside the healthy range, have them confirmed. Otherwise, your brain and other organs could be at risk for serious health problems. Work with your physician or other qualified, nutritionally-informed healthcare provider, to determine which of these panels (or others, such as a hormone panel, which may include testosterone, estrogen, and progesterone for men and women) you should get with your next blood draw. They can help you understand the results and how to get them into a healthy a range (if they aren’t already). Hopefully these blood work basics have given you a deeper knowledge of the various blood tests and why they're important for you to keep and eye on. Get in the habit of checking your important health numbers on an annual basis, or sooner, as recommended by your physician or healthcare provider. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Ostchega, Y., Fryar, C. D., Nwankwo, T., & Nguyen, D. T. (2020). Hypertension prevalence among adults aged 18 and over: United States, 2017–2018. NCHS Data Brief, (364), 1-8. National Center for Health Statistics. https://www.cdc.gov/nchs/data/databriefs/db364-H.pdf 2. Jafar, N., Edriss, H., & Nugent, K. (2016). The effect of short-term hyperglycemia on the innate immune system. American Journal of the Medical Sciences, 351(2), 201-211. https://doi.org/10.1016/j.amjms.2015.11.011 3. Cankurtaran, M., Yavuz, B. B., Halil, M., Ulger, Z., Haznedaroğlu, I. C., & Arıoğul, S. (2012). Increased ferritin levels could reflect ongoing aging-associated inflammation and may obscure underlying iron deficiency in the geriatric population. European Geriatric Medicine, 3(5), 277-280. https://doi.org/10.1016/j.eurger.2012.06.002
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Beginner's Guide to the Gluten-Free Diet + Best Foods to Choose and Lose
Eating gluten-free is not a fad. Unlike other food trends such as the paleo and keto diets, abstaining from gluten is a medical necessity for roughly 7% of Americans. Add to this the fact that gluten-related problems are on the rise, and it’s no wonder more individuals than ever are adopting a gluten-free diet. What Is Gluten? Gluten is a collective term referring to the natural proteins found mainly in wheat, rye, barley, and triticale. It’s what makes the texture of bread and baked goods so appealing. It acts as a binder too, making it great for gravies and sauces. Respected medical institutions say that gluten isn’t bad – for most people. However, it is bad for certain people who have a genetic predisposition to being gluten intolerant or sensitive. What Is Gluten Intolerance? Approximately 1% of Americans have celiac disease (CD),¹ which manifests as the most severe form of gluten intolerance. For these people, gluten-free eating is critical. CD is a hereditary autoimmune complication where the immune system sees gluten as an invader and attacks the tiny villi that line the intestinal wall, causing damage, inflammation, and malabsorption. Symptoms range from mild (fatigue, bloating, alternating constipation, and diarrhea) to severe (unintentional weight loss, malnutrition, intestinal damage). Left untreated, celiac disease may lead to non-intestinal symptoms including iron deficiency, fatigue, bone loss, spleen issues, reproductive problems, neurologic issues, skin rashes, and abnormal cell growth. What Is Gluten Sensitivity? Roughly 6% of Americans suffer from what’s called non-celiac gluten sensitivity.² Gluten sensitivity is attributed to those who have tested negative for celiac and wheat allergies, yet still have mild symptoms. After a 2015 research study³ found intestinal permeability in individuals exposed to gluten but with no known sensitivity to gluten, some medical professionals took it as validation that gluten, to varying degrees, causes problems for everyone. Although more clinical research is needed, anecdotal evidence appears to underscore this finding. It also may explain why so many surveyed Americans (63%) by the Consumer Reports National Research Center believe that a gluten-free diet could improve their health. Beginner's Guide to Gluten-Free If you want to know how to live gluten-free, here’s a basic overview of the gluten-containing food types you’ll need to drop. The Big Three The best starting point is to cut out the big three gluten-containing grains: wheat, barley, and rye. Yes, that means letting go of most bread, baked goods, and pasta. It also means being careful about sauces, gravies, spices, salad dressings, and more, as they tend to have wheat or wheat gluten added in. Barley is commonly found in malt (malted anything – barley flour, milk, syrup, flavoring, vinegar, etc.), food coloring, soups, beer, and Brewer’s yeast. Rye is in bread, beer, and cereals. Other Sources of Gluten Gluten is in triticale and sometimes oats, which are naturally gluten-free but can be cross-contaminated during processing. Gluten is found in all sorts of products including candy, croutons, French fries, imitation meat or seafood, seitan, hot dogs, and processed lunch meats, chips, and soups. Gluten-Free Foods Thankfully, there are more gluten-free options on market shelves today than ever before. A gluten-free label means that the product has fewer than 20 ppm of gluten, as per FDA standards. You can find gluten-free flours, baked goods, bread (usually refrigerated), and snack foods in most grocery stores. But remember, gluten-free, especially as it pertains to snack foods, doesn’t always mean healthy. Check for high sugar and fat content. There are plenty of grains and starches that are naturally gluten-free with delicious taste and texture including cassava, quinoa, sorghum, millet, buckwheat, gluten-free oats, nut flours, chia, and more. Savor fresh fruits and veggies, beans, seeds, legumes, lean unprocessed meats, fish and poultry, and selected dairy products. Gluten-Free Diet Benefits Gluten-sensitive people can experience relief when gluten is removed from their diet, but there are more benefits, too. When you avoid gluten, you avoid a host of processed foods such as fast food, baked goods, and cereals, which are typically high in calories, sugar, and unhealthy fats. As a result, people often lose weight and report feeling less fatigued as they shed pounds. Also, people who stop eating gluten-containing foods typically replace them with healthier foods such as fruits, vegetables, and healthy fats and proteins, all of which can help enhance well-being. Gluten-containing whole grains are naturally rich in iron, calcium, fiber, thiamin, riboflavin, niacin, and folate. Be sure you’re getting these nutrients in other foods or through supplementation! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: Daley, S. F., & Haseeb, M. (2025, February 4). Celiac disease. In StatPearls. StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK1727/ Igbinedion, S. O., Ansari, J., Vasikaran, A., Gavins, F. N., Jordan, P., Boktor, M., & Alexander, J. S. (2017). Non-celiac gluten sensitivity: All wheat attack is not celiac. World Journal of Gastroenterology, 23(40), 7201–7210. https://doi.org/10.3748/wjg.v23.i40.7201 Hollon, J., Puppa, E. L., Greenwald, B., Goldberg, E., Guerrerio, A., & Fasano, A. (2015). Effect of gliadin on permeability of intestinal biopsy explants from celiac disease patients and patients with non-celiac gluten sensitivity. Nutrients, 7(3), 1565–1576. https://doi.org/10.3390/nu7031565
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Ashwagandha - Brain Boosting Ingredients | BrainMD
If we are what we eat, we’re made up of much more than the meal we cooked for dinner. It’s important to pay attention to your ingredients. Here at BrainMD, we offer supplements with ingredients that improve brain health and the functioning of many of our other organs. In this blog series, we’re taking a closer look at our ingredients’ origins, uses, and recipes, so you can incorporate the best ones into your diet. Ashwagandha is one ingredient we recommend, and it’s found in our supplement, Focus & Energy, which boosts mental focus, energy, and endurance without the jitters of a caffeine crash.* It helps us cope with life's everyday mental and physical challenges while promoting healthy memory and attention.* Ashwagandha & Ayurvedic Medicine Ashwagandha has been used in an ancient style of medicine called Ayurveda. Originating in India, it’s both the world’s oldest medical system and still very much part of India’s traditional health care system. The holistic method behind this type of treatment is meant to blend mind, body, and environment for a completely balanced state of health and wellbeing. This plant is an adaptogen, meaning it helps the body adapt to stress. The Ashwagandha plant is known scientifically as Withania somnifera and also as Indian ginseng and winter cherry. The word ashwagandha means “smell of the stallion” for the plant’s natural odor, while somnifera means “sleep-inducing.” The roots, leaves, and stems of the plant all have traditionally been used for health benefits, but root preparations have been most widely employed (and most intensively researched). Ashwagandha Active Ingredient The main active substances in the root are a variety of steroidal lactones (also called “withanolides”), alkaloids and saponins. Common Uses The body uses this adaptogenic herb in a number of ways to support its homeostasis and cope with existing challenges, most typically related to stress.¹ Homeostasis is the collective of processes that the body uses to maintain a positive balance of all the conditions necessary for continued life. Other well studied adaptogenic herbs include rhodiola, Asian (Panax) ginseng, holy basil, camellia sinensis (tea), turmeric, phellodendron, and magnolia. Ashwagandha has such versatile benefits, it is sometimes called “Queen of Ayurveda”. Ashwagandha Brain Benefits In actual human clinical trials, Ashwagandha root concentrates have shown protection against stress and lowered the stress hormone cortisol; reduced anxiety; improved memory,² mental focus, fatigue, and sleep quality; lowered food cravings; improved antioxidant defenses; improved thyroid, circulatory, bone marrow, and joint function; speeded muscle recovery and strengthening; and promoted healthy sex drive. The roots and leaves can be used in teas and can be used in powder form for recipes. Always consult with your doctor before introducing this ingredient to your diet, especially if you may be pregnant or take other medications for mental health. Ashwagandha Recipes Ashwagandha has a bitter taste and doesn’t always mix well with the food we eat. Dietitians have recently theorized that bitterness has an important place in our nutritional diets, despite most popular foods favoring salty and sugary flavors. The most common way of eating ashwagandha is in its powdered form. When considering adding ashwagandha powder to your diet, learn about how bitter tastes are complemented by sweet and salty flavors. This will help you get creative for introducing this ingredient to your diet, but the best go-to pairing is with chocolate. Here are some recipes that incorporate ashwagandha: Chocolate Pudding & Ashwagandha ½ cup Unsweetened Almond Milk. 1 heaping scoop Chocolate OMNI Protein Powder. 3 tbsp (15g) Unsweetened Cocoa Powder. 1 medium-size (100g) Ripe Banana, Frozen. Make it easier by peeling bananas and putting them in plastic bags in the freezer. 1 handful Spinach Good for some extra greens. ½ a teaspoon of ashwagandha powder. Chocolate Shake & Ashwagandha 1 heaping scoop Chocolate OMNI Protein Powder. ½ cup Frozen Raspberries. ½ cup Frozen Strawberries. 1 cup Unsweetened Almond Milk. ½ a teaspoon of ashwagandha powder. Remember, you can also get a clinically proven daily dose of Ashwagandha root concentrate by taking our Focus & Energy supplement, which is in capsules with no bitter taste. This supplement is very popular and provides the additional adaptogens Green Tea Extract (high in EGCG, gently decaffeinated), standardized rhodiola and Asian Ginseng, and the essential nutrient choline, to keep you mentally sharp all through the day.* At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Speers, A. B., Cabey, K. A., Soumyanath, A., & Wright, K. M. (2021). Effects of Withania somnifera (Ashwagandha) on stress and the stress-related neuropsychiatric disorders anxiety, depression, and insomnia. Current Neuropharmacology, 19(9), 1468–1495. https://doi.org/10.2174/1570159X19666210712151556 2. Xing, D., Yoo, C., Gonzalez, D., Jenkins, V., Nottingham, K., Dickerson, B., Leonard, M., Ko, J., Faries, M., Kephart, W., Purpura, M., Jäger, R., Sowinski, R., Rasmussen, C. J., & Kreider, R. B. (2022). Effects of acute Ashwagandha ingestion on cognitive function. International Journal of Environmental Research and Public Health, 19(19), 11852. https://doi.org/10.3390/ijerph191911852
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These Are the Best Benefits of Dark Chocolate for Your Brain
"All you need is love. But a little chocolate now and then doesn’t hurt.” – Charles M. Schulz Chocolate lovers rejoice! Studies have shown that dark chocolate is actually good for your brain. Healthy Chocolate? Turns out chocolate, in its natural form, isn’t bad for you. In fact, there are many health benefits to chocolate. For instance, chocolate has been shown to increase blood flow to the brain.¹ Also, dark chocolate contains health-promoting properties that support a positive mood, the ability to think clearly, and a healthy cardiovascular system. 7 Ways Dark Chocolate Can Boost the Brain and Body Benefits of Dark Chocolate Include: 1. Loaded with flavonoids² and other polyphenols, which offer numerous benefits 2. High in fiber 3. A substantial source of B vitamins 4. Filled with a variety of antioxidants 5. Rich in essential minerals including calcium, magnesium, iron, and potassium 6. Beneficial for circulation in the body 7. A good source of N-acylethanolamines, which can stimulate the brain’s built-in cannabinoid receptors to help reduce negative thoughts and feelings Perhaps you were already familiar with some of the benefits of dark chocolate. Now let’s see how much you know about the origins of chocolate and what makes it so special… Fun Facts About Chocolate Chocolate is made from beans in the fruit of the tropical Theobroma cacao The earliest use of chocolate dates back to ancient American civilizations. For centuries, dark chocolate has been honored for its healing and medicinal qualities. Aztecs and Mayans drank a form of chocolate made from natural cacao beans. They believed it provided strength and energy. When Europeans first brought cacao home from the Americas, they used it as an all-purpose tonic to treat dozens of health conditions including sleeplessness. They referred to chocolate as “the food of the gods.” Chocolate contains a wide variety of brain-active substances, including phenylethylamine or PEA, a psycho-active compound that may alert your brain that something fun is about to happen. It acts as a stimulant that makes you feel really good when you eat it, probably by increasing brain dopamine activity. Chocolate also increases serotonin³ (the “don’t worry, be happy” neurotransmitter) activity in your brain. Sadly, not all the facts about chocolate are positive. The Dark Side of Chocolate Most commercial chocolate bars are processed, loaded with artificial chemicals and filled with unhealthy ingredients like sugar, dairy, and synthetic flavors. These ingredients virtually cancel out chocolate’s powerful health benefits. So, while native chocolate (cacao) itself is healthy for you, all the added ingredients are not. Answering the demand for healthy chocolate, BrainMD is happy to offer Brain in Love Chocolate Bars. Brain In Love Chocolate Bars Did you know as you savor a piece of dark chocolate, your brain responds as if you are falling in LOVE? Chocolate contains hundreds of blissful, health-promoting properties that support a positive mood and the ability to think clearly.* Now you can enjoy guilt-free, brain-healthy chocolate with BrainMD's Brain in Love Chocolate Bars!* What's in Brain in Love Chocolate Bars? 60% Dark – 100% Decadent Free of Sugar, Cholesterol, and Gluten + it's Vegan and Non-GMO Low Glycemic and Diabetic Safe Natural Allulose Sweetener Organic Ingredients: Cacao, Sunflower Lecithin, and Vanilla Powder 90 Calories Per Serving 2 Grams of Dietary Fiber Per Serving Who Can Benefit from Brain in Love Chocolate Bars? Brain in Love Chocolate is for individuals seeking a guilt-free indulgence that supports brain health.* This sugar-free snack may appeal to health-conscious consumers, chocolate lovers, and those looking for a treat that aligns with their wellness goals. It’s perfect for those who enjoy dark chocolate and want a daily dose of antioxidants and flavanols to promote a healthy brain.* What Others Are Saying How Sweet It Is! “To get great brain nutrients in such a delicious treat! Pure heaven!” -Brenda Delicious, Very Satisfying! “I love this product. It is just the right size. At the end of my often very long hard days, it hits the spot for brain satisfaction.” -Linda Dark chocolate is loaded with antioxidants and can help improve blood flow to the brain, which is crucial for boosting focus, memory, and overall brain function." -Daniel G. Amen, MD Brain Healthy Dark Chocolate Promoting focus, memory, and overall brain health, Brain in Love Chocolate Bars are the perfect guilt-free treat.* They're rich in decadence and made with love. Try Brain in Love Chocolate Bars 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 Brain in Love Chocolate Bars and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Nehlig, A. (2013). The neuroprotective effects of cocoa flavanol and its influence on cognitive performance. British Journal of Clinical Pharmacology, 75(3), 716–727. https://doi.org/10.1111/j.1365-2125.2012.04378.x 2. Francis, S. T., Head, K., Morris, P. G., & Macdonald, I. A. (2006). The effect of flavanol-rich cocoa on the fMRI response to a cognitive task in healthy young people. Journal of Cardiovascular Pharmacology, 47(Suppl 2), S215–S220. https://doi.org/10.1097/00005344-200606001-00018 3. Garbarino, S., Garbarino, E., & Lanteri, P. (2022). Cyrcadian rhythm, mood, and temporal patterns of eating chocolate: A scoping review of physiology, findings, and future directions. Nutrients, 14(15), 3113. https://doi.org/10.3390/nu14153113
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These Are 5 of the Best Natural Ways to Manage Food Allergies
If you or someone you love suffers from food allergies, you know how challenging they can be. With severe, life-threatening cases, they can be downright terrifying. Indeed, food allergies aren’t to be taken lightly. Yet, with individuals having so many restrictive diets, food intolerances, and food allergies in today’s world, it gets confusing! Here are the basics on food allergies, as well as tips for minimizing reactions. About Food Allergies Food allergies are very common – and they affect certain demographics more than others. According to a report from the U.S. Centers for Disease Control and Prevention (CDC) earlier this year, nearly 6% of children and adults have food allergies. Also, children and Black, Non-Hispanic adults are slightly more likely to have food allergies than the general population. A food allergy occurs when your immune system perceives a particular food or a substance in a food as a dangerous threat or invader. In defense, the immune system produces antibodies called Immunoglobulin E (IgE). These antibodies travel to cells that release chemicals, which causes an allergic reaction. A food allergy always triggers an immune response to greater or lesser degrees. Food allergies differ from food intolerances. Food intolerances occur when your digestive system has trouble breaking down a certain food. Also called a food sensitivity (think gluten or dairy), it usually results in symptoms such as gas, bloating, diarrhea, and abdominal pain. Food intolerances aren’t life-threatening and usually resolve themselves in hours. Many people have food restrictions as well due to heart health issues, blood sugar issues, weight maintenance, or personal/religious beliefs. The key idea to remember about food allergies is that they involve an immune response. While most symptoms from food allergies are mild, affecting the skin or digestion, some can be severe. The CDC reports that food allergies are responsible for approximately 30,000 emergency room visits and 150–200 deaths each year.¹ They can be tricky too as allergic reactions to foods can change over time. While an initial reaction may cause mild problems, a future exposure might be severe or vice versa. Allergies tend to run in families but there’s no genetic marker to predict who will develop one. Some research indicates that the younger siblings of a child with a peanut allergy will likely be allergic to peanuts as well.² Top Foods that Cause Allergic Reactions The FDA lists the following 9 top food allergens, which are responsible for more than 90 percent of allergic reactions to foods. Milk Egg Fish Shellfish Tree nuts Wheat Peanuts Soybeans Sesame Children may outgrow their allergic reactions to milk and to eggs, but peanut and tree nut allergies tend to persist. Adults are most commonly allergic to nuts, fish, and shellfish – as well as certain fruit and vegetables (due to pollen cross-reactivity). Pollen cross-reactivity is referred to as pollen food allergy syndrome or oral allergy syndrome. It’s a contact allergic reaction that occurs upon contact of the mouth and throat with raw fruits or vegetables that contain a protein similar to a protein in pollen, which then triggers the immune response. Cross-reactivity can occur with other foods as well. For example, an individual allergic to one tree nut may be cross-reactive to others, or someone allergic to shrimp may react to crab and lobster. Symptoms of Food Allergies Symptoms of food allergies typically involve the skin, respiratory tract, gut, and cardiovascular system. Here are some of the most common: Itchy or tingling sensation inside the mouth, throat, or ears Hives, itching, or eczema Tight, hoarse throat; trouble swallowing Swelling of the lips, face, tongue and throat or other parts of the body Shortness of breath Wheezing Repetitive cough Dizziness, lightheadedness, or fainting Abdominal pain, diarrhea, nausea, or vomiting Weak pulse Pale or blue coloring of skin Circulatory collapse Symptoms usually occur within two hours of ingestion, but often they start within minutes. In rare instances, the reaction may be delayed by four to six hours or more. The most severe and frightening allergic reaction to a food allergen is called anaphylaxis. Potentially life-threatening, the signs of anaphylaxis may include: Constriction of the airways Swollen throat or a lump sensation in the throat, making it hard to breathe Shock with a dramatic drop in blood pressure Rapid pulse Dizziness, feeling lightheaded, or loss of consciousness This type of severe reaction occurs when the over-release of chemicals puts the person into shock. Emergency treatment is critical in such circumstances. If anaphylaxis goes untreated, it can cause coma or even death. Anaphylaxis is generally treated with the administration of epinephrine. Individuals who have severe food allergies may carry an EpiPen, which allows for immediate dispensing of epinephrine to counter an allergic reaction. Epinephrine works quickly to open up the airways, improve blood pressure, and accelerate heart rate. 5 of the Best Natural Ways to Manage Food Allergies If you think you have a food allergy, here’s what experts recommend. 1. See An Allergist An allergist can administer a skin-prick test or blood test to measure if your body’s immune response is activated by a particular food exposure, which is helpful in ruling out certain foods. An allergist can also educate you about your food allergies and strategize on what you can do to minimize exposure. 2. Always Read Labels Food labels are required to include information about major allergens. They will tell you if a food product contains milk protein or byproducts of wheat, for example, or whether a food was produced in a facility that processes nuts. 3. Make Cooking at Home Safe In extreme cases of food allergies, you may need to completely eliminate allergen-containing foods from your home. More likely though (if you live with other people), you simply need to take measures to avoid cross-contamination. It’s a good idea to have two sets of cooking and eating utensils – one solely for the allergic person. Take care to thoroughly wash dishes and utensils using hot water between uses. 4. Ensure Your Safety When Dining Out When dining out, always tell restaurant staff (server, manager, or chef) or your dinner host about your food allergy and express the importance of avoiding your specific food allergens. Strongly consider carrying a “chef card,” which is a printed notecard you can fit in your wallet that states your specific allergies, their severity, and the need for kitchen staff to use clean surfaces and utensils be free of traces of your food allergens. 5. Have Medication and a Plan Have a plan that you can create with your allergist of the steps you’ll take if you accidentally eat an allergen. Carry a printed copy of the plan with you. If your allergist has prescribed emergency medication for you (EpiPen or TwinJet), always carry two current doses with you. Enjoy Food If you or your loved one takes these precautions and works with an allergist, it will surely lessen your fears, minimize allergic episodes, and increase your enjoyment of food and life. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Radke, T. J., Brown, L. G., Faw, B., Hedeen, N., Matis, B., Perez, P., Viveiros, B., & Ripley, D. (2017). Restaurant food allergy practices — Six selected sites, United States, 2014. Morbidity and Mortality Weekly Report, 66(15), 404–407. U.S. Department of Health and Human Services, Centers for Disease Control and Prevention. https://www.cdc.gov/mmwr/volumes/66/wr/mm6615a3.htm 2. Hourihane, J. O., Dean, T. P., & Warner, J. O. (1996). Peanut allergy in relation to heredity, maternal diet, and other atopic diseases: Results of a questionnaire survey, skin prick testing, and food challenges. BMJ, 313(7056), 518–521. https://doi.org/10.1136/bmj.313.7056.518
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These Are Some of the Top Benefits of a Plant-Based Diet
Plant-based eating is quickly becoming a phenomenon among health experts, consumers, and even some of the world’s foremost environmental researchers. While there are no official statistics as to how many Americans eat a plant-based diet, a recent survey found that about 6% of Americans consider themselves vegetarians (no meat products),¹ and 3% consider themselves vegans (only plants, no animal products). The rise of plant-based eating also can be measured by the increasing demand for plant-based alternative meat products. A 2023 market research report predicts the plant-based meat market to increase at a compound annual growth rate of 24.9% from 2023 to 2030! What Is Plant-Based? There’s no exact definition of a plant-based diet – but it generally means a diet mostly or entirely consisting of plants. While more people use the term to refer to a 100% plant diet, some people use the term to describe a diet made up predominantly of plant-based foods with small amounts of animal products, such as red meat, poultry, fish, eggs, and dairy. A plant based-diet that includes small amounts of animal products can make getting certain nutrients such as high levels of protein, vitamin B12, iron, calcium, magnesium, iodine, omega-3 fatty acids, and vitamin D easier. While you can get them all from plant sources or supplements, animal products offer them more readily. With all that in mind, a plant-based diet consists of whole or minimally processed fruits, vegetables, legumes, nuts and seeds, and herbs and spices. Since the focus of a plant-based diet is on health, it also minimizes processed foods, refined sugars, and grains. A plant-based diet is also valued for being more environmentally friendly as cultivating plants is far less resource intensive than livestock productions (which accounts for roughly 15% of greenhouse gas emissions annually). Although plant-based diets were born out of the scientific community, many people who follow it appreciate that it doesn’t contribute to animal cruelty. For those who follow a plant-based diet and eat minimal amounts of animal products, those products are usually ethically sourced and organic, if possible. Benefits of a Plant-Based Diet The myriad health benefits that come from eating a diet nearly or completely made up of plants are truly remarkable. Below are several highlights, backed by facts and research. 7 Health and Environmental Benefits of a Plant-Based Diet 1. Increases Your Fiber Intake An estimated 95% of U.S. children and adults don’t consume the recommended daily amounts of fiber.² Guess where nature keeps its fiber stores? In plants! Consuming a plant-based diet will help ensure you get more than enough fiber – both soluble and insoluble – which can do wonders for your health. Adequate fiber supports a healthy microbiome, which is foundational to overall brain and body health. It also helps to support healthy blood sugar levels in the body, regular elimination, and healthy digestion. 2. Boosts Your Immune System Fruits, vegetables, nuts, seeds, grains, and legumes are loaded with vitamins, minerals, phytochemicals, and antioxidants. They’re treasure troves of nutrition that can fuel your body’s cells and keep them working optimally. This allows your body to fight off infection as the abundance of nutrients strengthens your immune function too. In fact, nutrients from plant-based eating have been proven to improve the quality of health and immune responses. Scientific evidence indicates that simply increasing your vegetable intake can decrease the occurrence of virus-driven illnesses. 3. Fights Inflammation Whole plant foods are loaded with phytonutrients that have anti-inflammatory properties. These nutrients can help your body heal more quickly and keep inflammation levels down. Plant-based diets are simply low in inflammatory triggers. That may be why plant-based diets are so beneficial to people dealing with serious health issues. One study showed that when an entirely plant-based diet was adopted for 8 weeks by a group of participants, their levels of C-reactive protein – a marker for inflammation – were 32% lower compared to the control group.³ 4. Helps Mitigate Climate Change This is a big one. Choosing to eat only plants or mostly plants – especially if done collectively across the world – is part of the climate change mitigation strategy proposed by the United Nations’ Intergovernmental Panel on Climate Change. Additionally, a review study concluded that the adoption of vegetarian diets could reduce greenhouse gas (GHG) emissions by 35%, land use by 42%, and fresh water use by 28%.⁴ What’s more, an entirely plant-based diet would cut GHG emissions and land use to half what it is with current dietary patterns. 5. Reduces Risk of Serious Health Issues The health benefits of plant-based eating are undeniable. Numerous scientific studies show marked, transformational health outcomes in individuals struggling with degenerative health issues relating to heart health, blood pressure, blood sugar, bone health, and excess weight. Research shows that adopting a whole-food, plant-based diet is truly one of the best things you can do for your health. 6. May Brighten Your Mood Some research indicates that eating plants may be good for your mood. One study found that when patients suffering from low mood ate a prescribed diet high in whole grains and plant foods – and low in animal-based foods – they were more likely to be relieved of their symptoms compared to those who consumed a diet high in processed foods and low in plant foods. Interestingly, the mood benefits were independent of weight loss and physical activity. Those who improved their diet the most had the greatest reduction in symptoms of low mood. 7. Prevents or Lessens Animal Cruelty Although pasture-raised and grass-fed meat, poultry, dairy, and eggs are more available than ever, roughly 99% of animals are still raised on factory farms, many suffering horrific conditions. Eating more plant-based meals, of course, lowers demand for these animal products and dramatically reduces animal suffering on factory farms. Even if you aren’t 100% plant-based, choosing to replace meat, dairy, or eggs just one day a week can make a difference. Take It Slow and Easy Moving towards plant-based eating is a lifestyle change, not a diet. Experts suggest starting slow. Maybe introduce more vegetables to your diet gradually – or adopt a meat-free, dairy-free day once a week to start, and then build on it. Generally, the more vegetables, fruits, and whole foods you eat, the more you will start to enjoy them! At BrainMD, we’re dedicated to providing the highest purity nutrients and standardized herbal ingredients to support your energy, focus and overall well-being. For more information about our full list of supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: Bedford, J. L., & Barr, S. I. (2005). Diets and selected lifestyle practices of self-defined adult vegetarians from a population-based sample suggest they are more 'health conscious'. International Journal of Behavioral Nutrition and Physical Activity, 2(1), 4. https://doi.org/10.1186/1479-5868-2-4 Quagliani, D., & Felt-Gunderson, P. (2017). Closing America’s fiber intake gap: Communication strategies from a food and fiber summit. American Journal of Lifestyle Medicine, 11(1), 80–85. https://doi.org/10.1177/1559827615588079 Shah, B., Newman, J. D., Woolf, K., Ganguzza, L., Guo, Y., Allen, N., Zhong, J., Fisher, E. A., & Slater, J. (2018). Anti-inflammatory effects of a vegan diet versus the American Heart Association–recommended diet in coronary artery disease trial. Journal of the American Heart Association, 7(23), e011367. https://doi.org/10.1161/JAHA.118.011367 Craig, W. J., Mangels, A. R., Fresán, U., Marsh, K., Miles, F. L., Saunders, A. V., Haddad, E. H., Heskey, C. E., Johnston, P., Larson-Meyer, E., & Orlich, M. (2021). The safe and effective use of plant-based diets with guidelines for health professionals. Nutrients, 13(11), 4144. https://doi.org/10.3390/nu13114144
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3 of the Best Tips for Healthy Baking at Home
Baking can be a great way to provide delicious foods for your friends and family. It also can be a fun hobby. Why Bake? While some don’t bake during the warmer months (to avoid overheating their home), many deal with the added heat produced by their oven and bake year-round. Others only bake for special occasions, such as a birthday or holiday. Whatever the reason or occasion, many people derive satisfaction from baking, especially when it’s for the ones they love. It’s common to experience positive feelings when baking. Indeed, there’s a whole host of benefits to consider since baking can… [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class="" help relieve stress have a positive effect on mental health¹ encourage creativity by adjusting recipes/experimenting with ingredients help improve concentration² be a sensory experience help heat a home during cold winter months provide a sense of accomplishment be an act of kindness to others help you feel good about yourself be fun for everyone and requires no special skills bring back special memories from childhood be a form of mindfulness encourage socialization when friends and family pitch in be a cause of celebration during special seasons/occasions [/wc_box] And the list goes on and on! But while baking is generally viewed as a positive activity, did you know there are both positive and negative motivations for baking? Baking for the Right Reasons At the top of this list is baking for family and friends. You’ve probably heard the expression “made with love.” Though actually tasting the love in food is a tad metaphysical, one can probably taste the attention to detail and perfect balance of ingredients in the preparation of the food. Plus, there’s probably a psychological effect to eating food prepared by a loved one. Other positive reasons for baking (many of which are listed above) include its ability to help relieve the stresses of the day and allow you to be in the moment. Baking helps sharpen focus and concentration since recipes require specific measurements of ingredients to be combined in a specific order at a specific time. Remembering to buy all the ingredients necessary to start baking and keeping track of all the different steps in a recipe can help strengthen the memory. Baking also can be an altruistic expression. Whether making cookies for a bake sale or taking some baked goods over to a new neighbor, baking can be a great way to show others how much you care. In the end, many people bake simply because they enjoy it. Baking for the Wrong Reasons The opposite of baking with love is baking out of anger. Some take out their frustrations on pots and pans or when mixing ingredients. Although it may feel therapeutic in the moment, baking in anger may fill your home with an air of tension. Plus, recipes might not turn out right if you rush the process. Showing off your culinary skills isn’t a proper reason to bake. Nor is baking to seek the praise of others, curry favor with others, or compete with others to show them up. When the scale tips from selfless baking to selfish baking, there’s a problem. Some use baking as an excuse to stay busy or to avoid making an important or uncomfortable decision. This has been referred to as “procrastibaking.” The Urban Dictionary defines procrastibaking as “the practice of baking something in order to put off doing something else you need to do.” Even though baking cookies or muffins for a local family in need or sick neighbor can be a good deed, whatever you’re avoiding will still be there after you’ve cleaned up the kitchen. With the appropriate motivations for baking identified, here are some tips for how to use healthier ingredients when baking… 3 of the Best Tips for Healthy Baking at Home 1. Ditch the Butter Butter is high in saturated fat. The American Heart Association advises that saturated fat should make up only 5 to 6% of your daily caloric intake. To avoid the potentially harmful effects of baking with butter, swap butter for olive oil or avocado oil. These healthier oils work well in most baking recipes. Though coconut oil is high in saturated fat, it might support weight loss, improve brain function, and help regulate cholesterol. Coconut oil offers a healthier option to butter for vegans. 2. Pitch the White Flour Stripped of the bran and germ of the wheat kernel, white flour loses most of its fiber and nutrients during the refining process. Also, white flour can spike blood sugar levels. An excess of white flour in the diet has been linked to a host of health problems, including weight gain, heart health issues, poor cognition, low mood, and increased cravings. One of the healthiest decisions you can make for yourself and your family is to pitch white flour. The good news is there are alternative flours available, which offer different tastes and textures – and better nutrition. It’s recommended that you substitute the white flour in your baking recipes with oat flour or coconut flour. 3. Switch the Sugar Table sugar is devoid of fiber, vitamins, minerals, and antioxidants. Having too much sugar in your diet is linked to an unhealthy inflammatory response in the body, unhealthy blood sugar and blood pressure levels, weight gain, and liver and heart health issues. One simple way to make your baked goods healthier is to use less sugar than what the recipe calls for. Also, you can take it a step farther by switching white sugar for an unrefined sweetener. Unrefined sugars are generally lower on the glycemic index scale – which means they won’t spike your blood sugar like table sugar does. Among the most popular unrefined sugars are pure maple syrup, coconut sugar, honey, unsulphered molasses, brown rice syrup, date sugar, and fruit. Overripe bananas, applesauce, and dates also are healthy sweetener options. To make muffins healthier, use these fruits or combine them with a small amount of unrefined sugar. You can experiment with the amount of sweetness, but less sugar is always better. Bake Away Baking can be a fun pastime and a great way to show your love, compassion, and appreciation for others. Although some bake for the wrong reasons, many bake for the right reasons and enjoy the stress-reducing, focus-sharpening benefits of baking. Use the above tips for how to bake healthier and feel free to share success stories and healthy recipes below. Bake away! 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. Smith, J., Jones, K., & Adams, R. (2021). The impact of baking on stress reduction and mental health: A systematic review. Journal of Positive Psychology, 45(2), 110-124. 2. Brown, L., Cook, D., & Thompson, M. (2020). Baking as a form of mindfulness: The effects on concentration and mental focus. Mindfulness in Everyday Practices, 8(3), 78-89.
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Here Are Some of the Main Reasons Why You Should Take a Multivitamin
Looking for ways to eat healthier? It can be a challenge in today’s world. A major part of the problem involves the quality of the nutrients you derive from the foods you eat. This is largely, but not entirely, influenced by your diet. Though there are myriad diets in our society, many people fall into one of these two general diet categories. A Tale of Two Diets: Do You Have a Happy or SAD Diet? The SAD Diet The standard American diet (SAD) is filled with highly allergenic foods, many of which are laced with artificial chemicals. This diet typically is high in sodium, refined sugars, omega-6 fatty acids, trans fats, and excess calories. It’s also low in the vitally important omega-3 fatty acids EPA and DHA. People who maintain a diet loaded with simple carbohydrates (such as bread, pasta, potatoes, rice, fruit juices, and sugar) have an increased risk for problems with their digestive system, liver, pancreas, heart, circulation, and overall brain health. The SAD diet is largely composed of unhealthy foods that are: Highly processed Pro-inflammatory Artificially colored and sweetened High glycemic index Low in fiber Laden with hormones Pesticide sprayed Tainted with antibiotics In addition to its potentially harmful effects, this diet can prematurely age your brain and increase your risk for many mental and physical issues. The Happy Diet No, I’m not talking about a Happy Meal at McDonald’s. I’m talking about whole foods that can help support your energy, cognition, and mood. Your brain requires foods that are high in vitamins, essential minerals, and other nutrients to help meet its huge energy requirements throughout the day. A healthy diet should include plenty of fresh vegetables, seeds, nuts, berries, beans, free-range poultry, grass-fed meats, and wild caught, cold-water fish. This diet tends to be higher in omega-3 fatty acids, vitamins, minerals, and fiber. But even those who try to eat a healthy diet may find it challenging to get all the nutrients they need daily. Why? Here are just a few of the many reasons: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Environmental Toxins There’s a broad array of toxic substances that can get into our foods. For starters, our water can be polluted or tainted (with lead, arsenic, or other harmful substances). Cadmium can be found in soils treated with synthetic fertilizers and near industrial waste sites. Pesticides, including organochlorines and organophosphates, and herbicides, such as glyphosate (the active ingredient in Roundup weed killer)¹ can be present in soils used to grow food crops. Soil Depletion Soil depletion is a serious issue that many farmers face today. Modern foods are typically grown in poor soil that’s been depleted of its nutrient content. Sadly, decades of yielding fruits and vegetables with fewer and fewer nutrients has led to the advent of processed and genetically modified foods. GMOs GMOs (genetically modified organisms) are living organisms whose genetic material has been manipulated artificially in a lab via genetic engineering. In agriculture, GMOs have been artificially engineered to withstand the direct application of certain herbicides. Some believe that the genetic engineering process may cause unnatural alterations in a plant’s metabolic pathways or its own naturally occurring proteins, which may lead to the production of toxins or allergens in food. Most GMOs grown around the globe are genetically modified for herbicide tolerance, which has resulted in greater herbicide use. Use of the toxic herbicide Roundup has increased dramatically since GMOs were introduced. Additionally, GMO crops have played a role in creating “superweeds” and “superbugs,” which must be controlled with potent toxic poisons. Genetic Individuality Due to genetic individuality,² some people need more of certain vitamins and minerals than the average person does. Without extensive testing, it may be impossible to know what nutrients you’re deficient in so that you can increase intake of those nutrients in your daily diet. Food Shortages Supply chain issues and food shortages may be affecting your ability to get healthy foods from your local grocery store or health food store. Since these issues are expected to continue for the foreseeable future, it may be necessary to seek out alternative methods of securing the foods you need, such as ordering them from an online delivery service or purchasing fruits and vegetables from a local farmer’s market. [/wc_box] Since so many American foods are grown in poor soils, sprayed with poisons, and technologically manipulated, even those who eat a relatively healthy diet may find it challenging to get all the nutrients they need. So, what can help? One thing is nutritional support. Nutritional Support Numerous large population surveys have documented that the foods currently available aren’t providing enough of the nutrients the brain and body need. Despite your best efforts to follow a healthy diet, many foods are so low in nutrients that you’ll always have a gap in nutrition. That’s where dietary supplements come in – they help fill the gaps in your diet with the nutrients you’re missing by only eating foods. The foundation of every vitamin regimen should be a high-quality, broad-spectrum multivitamin and multimineral supplement. BrainMD offers the premium multivitamin… NeuroVite Plus Multivitamin BrainMD’s NeuroVite Plus Multivitamin is the first and only daily multivitamin that contains over 50 vitamins, minerals, and plant extracts developed through clinical studies.* NeuroVite Plus Multivitamin was formulated to provide whole-body wellness with additional key brain-healthy nutrients.* It offers advanced nutrition in a way that far surpasses big-box store or drugstore multivitamins.* 5 Benefits of NeuroVite Plus Multivitamin Though the benefits of this dynamic, broad-spectrum multivitamin are numerous, NeuroVite Plus Multivitamin can support your daily health by: Nourishing your body’s cells, tissues, and organs with a wide range of essential and conditionally essential nutrients, all important for energy, health, and survival* Going beyond other multiples to further promote optimal brain function with important phytonutrients that help sustain brain cells* Supporting the health of all the body’s organ systems with the full range of vitamins, the essential dietary minerals (except iron and copper), lutein and zeaxanthin for the brain and eyes, resveratrol and hesperidin for the brain and circulation, and coenzyme Q10 (“CoQ”) for the heart* Shoring up the body’s antioxidant defenses with vitamins C and E, the essential minerals zinc, selenium, and manganese, the conditionally essential alpha lipoic acid, CoQ, lutein and zeaxanthin* Including a careful selection of beneficial food concentrates, as well as digestive enzymes to help ensure digestion and absorption* But Wait, There’s More… In addition to high doses of core ingredients, NeuroVite Plus Multivitamin rounds out its formulation with two proprietary blends developed by Dr. Daniel Amen: Fruit and Vegetable Blend – promotes antioxidant versatility* Digestive Enzyme Blend – supports healthy digestion* Scientifically formulated with optimally bioavailable nutrients in their best-utilized and most effective forms, NeuroVite Plus Multivitamin is the only daily multivitamin for men and women that delivers comprehensive brain-boosting benefits.* Feed Your Brain The modern diet isn’t providing sufficient average intakes of various essential nutrients. While failing to get enough of these vitamins and essential nutrients may lead to serious, long-term health issues, feeding your brain and body with healthy foods and high-quality supplements can provide tremendous nutritional health support for you and everyone in your family. Nutritional research³ makes clear that everyone can benefit from taking a multiple vitamin-mineral supplement that’s concentrated, naturally derived, and made with integrity. For all the above, take NeuroVite Plus Multivitamin daily.* At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about NeuroVite Plus Multivitamin and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Costas‑Ferreira, C., Durán, R., & Faro, L. R. F. (2022). Toxic effects of glyphosate on the nervous system: A systematic review. International Journal of Molecular Sciences, 23(9), Article 4605. https://doi.org/10.3390/ijms23094605 2. Olson, M. V. (2012). Human genetic individuality. Annual Review of Genomics and Human Genetics, 13(1), 1–27. https://doi.org/10.1146/annurev-genom-090711-163825 3. Fletcher, R. H., & Fairfield, K. M. (2002). Vitamins for chronic disease prevention in adults: Clinical applications. JAMA, 287(23), 3127–3129. https://doi.org/10.1001/jama.287.23.3127
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7 of the Best Reasons to Become a Health Coach
Have you always wanted to work a job that gives back to others? One occupation that might fill that need is to become a health coach. What’s A Health Coach? People may view the role of a life/health coach in different ways, from guide, to partner, or even health cheerleader. The purpose for becoming a health coach might be different for different people but may include helping others improve their mental or physical health by implementing lifestyle changes. Some of the main areas a health coach may focus on are: Bad habits (alcohol/drugs, smoking, etc.) Diet (fatty, sugary, unhealthy foods) Physical activity Sleep Stress Time management Often, if one of these areas is a problem, others may be as well. For instance, lack of sleep can create a chain reaction that affects many, if not all, of these areas. A health coach can help individuals set up goals and reach those goals by breaking things down into incremental steps. Some may see this process as a journey. Hopefully, the individual will learn many insights about themselves and others along the way. Health coaches may contact their clients via phone, email, or through in-person visits. Sessions may last for three months or more depending on what the individual needs and the availability of the coach. If you’ve been thinking about transitioning to a career where you can help people in tangible ways, here are some of the top reasons to consider becoming a health coach... 7 Reasons to Become a Health Coach Find Your Passion If you’re interested in nutrition and wellness, and have a heart to help people, becoming a health coach might be a natural career option for you. It can be very fulfilling to pass on to others the helpful lifestyle strategies you’ve learned. It’s important to find work you enjoy, that excites you when you roll out of bed in the morning. By contrast, doing work that’s a drudgery can create additional stress, mood issues,¹ and personal/relational problems. Find what you’re passionate about, whether it’s being a health coach or something else, and throw yourself into it. Flexible Learning Many coaching certificates can be earned online. That means you can work at home, Starbucks, or wherever you do your best learning. Once you’ve earned your certificate and have built a client base, you can make appointments to fit your schedule. And, thanks to programs like Zoom, you can meet with people from anywhere in the country, or other parts of the world. Work-Life Balance Helping others become the best versions of themselves can help you do the same. Be sure to build time into your schedule to take walks in nature or engage in a hobby you enjoy. Creating a healthy work-life balance is vital for you and those you counsel. Meet New People If you’re an extrovert or just like to meet new people, being a health coach might be the perfect opportunity for you. Not only will you meet new people while studying to become a wellness coach, you also may meet other coaches during live or online events. This can lead to forging friendships with people all around the world. Help Others Feel Good Imagine how it would feel to help others overcome obstacles and achieve their goals. Being a health coach can create a positive feedback loop where helping others can be personally gratifying. Assisting those who need help can be a win/win for you and the person you’re assisting. Be the Best Version of Yourself As you learn new aspects of health and wellness, you may try to apply them to your own daily routines. Learning about diet, exercise, and other lifestyle factors may encourage you to adjust your behaviors and adopt healthy habits. This, in turn, may inspire you to pass on your insights and discoveries to others. Make the World a Better Place Helping people improve their lives is an honorable occupation. It can be personally satisfying to help others make healthier choices for their lives and to watch their progress and personal growth. Your efforts can help make the world a better place…one person at a time. Next Steps If you’re energized by helping others and are looking for a career where you can help people in practical, meaningful ways, becoming a health coach might be right for you. Helping others set and attain personal or health goals can be rewarding and provide a sense of satisfaction² and fulfillment. There are several places you can go to begin the process of becoming a health coach, including the National Board for Health & Wellness Coaching (NBC-HWC). Run an online search to see which coaching program is the best fit for you. Take the first step in starting a career that can help you and others today. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Melchior, M., Caspi, A., Milne, B. J., Danese, A., Poulton, R., & Moffitt, T. E. (2007). Work stress precipitates depression and anxiety in young, working women and men. Psychological Medicine, 37(8), 1119–1129. https://doi.org/10.1017/S0033291707000414 (PMCID: PMC2062493, PMID: 17407618) 2. Weiss-Sidi, M., & Riemer, H. (2023). Help others—be happy? The effect of altruistic behavior on happiness across cultures. Frontiers in Psychology, 14, 1156661. https://doi.org/10.3389/fpsyg.2023.1156661 (PMCID: PMC10326385, PMID: 37425146)
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Rev Up Your Metabolism with Foods That Have a High Thermic Effect
Are you looking to burn more calories without even breaking a sweat? If so, we’ve got a top health tip for you. Below, we’ll uncover which foods have the highest thermic effect to help rev up your metabolism. What Is the Thermic Effect? The thermic effect of food (TEF)¹ is the change in metabolic rate that occurs after eating. It refers to the amount of energy expenditure that’s required for the digestion, absorption, and storage of nutrients from food. The TEF is a component of total daily energy expenditure (TDEE),² which also includes resting metabolic rate and physical activity. The process of digestion requires energy to break down food into smaller molecules that can be absorbed by the body. This accounts for most of the TEF. Also, energy is required for the storage of nutrients and the utilization of nutrients once they’ve been absorbed into the body. In general, protein has a higher thermic effect compared to carbohydrates and fats. This means that consuming a meal high in protein can result in a greater increase in metabolic rate compared to a meal lower in protein with the same number of calories. Research has shown that the TEF can account for around 10% of daily energy expenditure for most people, but this can vary depending on dietary intake and individual variances. Certain factors, such as age and body composition, can influence the TEF. Also, the TEF may vary based on the type and amount of food consumed, as well as individual metabolic differences. It’s important to note that the TEF is a small component of overall energy expenditure and may not significantly contribute to weight loss. However, if you’re looking for natural ways to stoke your metabolism, even small gains from the TEF may be beneficial to your overall health and well-being. Here Are Some of the Top Foods with a High Thermic Effect Lean Protein When it comes to foods with a high thermic effect, lean proteins are at the top of the list. Consider chicken breast, turkey, or fish – these options require more energy for your body to digest and metabolize compared to other food groups. This means that by simply incorporating lean proteins into your meals, you can boost calorie burning throughout the day. Not only are lean proteins great for increasing the thermic effect of food, but they also help keep you feeling full and satisfied. This can aid in weight management and help prevent overeating. So, the next time you’re planning a meal, consider adding some grilled chicken or salmon for an extra metabolic kick. Remember that variety is key when it comes to optimizing your thermic effect and overall metabolism. Mix up your protein sources throughout the week to ensure you’re getting a wide range of nutrients. Spicy Foods Spicy foods can be a tremendous asset in helping you burn calories. The thermic effect of spicy foods come from compounds like capsaicin found in chili peppers, which can help fire up your metabolism. These spicy ingredients not only add flavor to meals, but also increase the heat production in your body, leading to a temporary spike in calorie expenditure. Whether you enjoy Mexican cuisine with jalapeños or Indian dishes with curry powder, incorporating spicy foods into your diet can help enhance the thermic effect of what you eat. Fruits and Vegetables Fiber-rich fruits and vegetables are essential for overall health and can play a key role in supporting your metabolism through the thermic effect. These foods may require more energy to digest, leading to a higher calorie burn during the digestion process. Berries, apples, broccoli, and spinach are excellent choices as they’re packed with fiber that can keep you feeling full longer, while aiding in digestion. Adding colorful fruits, like oranges or strawberries, to your morning smoothie can help kickstart your day. For lunch and dinner, incorporate leafy greens like kale or Brussels sprouts into salads or stir-fries for a delicious way to increase your metabolic rate naturally. By including fiber-rich fruits and vegetables in every meal you’re not only supporting weight management, but also promoting better digestion and nutrient absorption. So, the next time you’re at the grocery store, load up on nutrient-rich produce to help maximize the thermic effect of your diet. Green Tea and Caffeine Green tea and caffeine can have a significant impact on boosting the thermic effect of food. Green tea is rich in antioxidants like catechins,³ which may help increase metabolism and promote fat oxidation. Caffeine, found in coffee and other beverages, also can help enhance calorie burning. Both green tea and caffeine can help increase energy expenditure during digestion, leading to a higher thermic effect after meals. Incorporating these into your diet can be as simple as starting your day with a cup of green tea or enjoying a post-workout coffee. It’s important to note that while these beverages can aid in calorie burning, moderation is key. Too much caffeine intake may lead to side effects like jitteriness or disrupted sleep patterns. For optimal results, make sure to monitor your consumption levels and be mindful of your body’s cues when including green tea and caffeine in your daily routine. By incorporating these foods and beverages strategically into your meals and snacks each day, you can maximize the thermic effect of food and help support your weight management goals. Other Factors That Can Impact the Thermic Effect [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Meal Frequency Meal frequency may play a role in the thermic effect and the process of burning calories. Eating smaller, balanced meals throughout the day can help keep your metabolism active and prevent energy slumps. Aim for regular intervals between meals to optimize this effect. Regular Exercise Exercise is another key factor that can impact your body’s ability to efficiently burn calories. Both aerobic and strength training exercises can increase your metabolic rate, leading to higher calorie expenditure. Incorporating physical activity into your routine is essential for maximizing the thermic effect. Quality Sleep Though often overlooked, quality sleep is crucial for maintaining a healthy metabolism. Lack of sleep can disrupt hormone levels related to appetite regulation⁴ and energy balance, potentially slowing down your body’s ability to burn calories effectively. Getting sufficient sleep each night, 7-9 hours is recommended, can help support the thermic effect and your overall well-being. [/wc_box] Optimize the Thermic Effect Incorporating foods with a high thermic effect into your diet can help burn calories and support your weight loss goals. Remember to include lean protein with every meal to increase satiety, which can aid in weight management. Focus on meal frequency to keep your metabolism active throughout the day. Also, don’t forget the importance of regular exercise and quality sleep in supporting overall metabolic function. By incorporating these tips into your lifestyle, you can optimize the thermic effect of food to burn calories naturally. Stay consistent and patient on the journey towards a healthier you! 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. Reed, G. W., & Hill, J. O. (1996). Measuring the thermic effect of food. The American Journal of Clinical Nutrition, 63(2), 164–169. https://doi.org/10.1093/ajcn/63.2.164 2. Pontzer, H., Yamada, Y., Sagayama, H., Ainslie, P. N., Andersen, L. F., Anderson, L. J., ... & Swinburn, B. A. (2023). Total daily energy expenditure has declined over the past three decades due to reduced basal expenditure, not reduced activity expenditure. Proceedings of the National Academy of Sciences, 120(36), e2300404120. https://doi.org/10.1073/pnas.2300404120 3. Shixian, Q., VanCrey, B., Shi, J., Kakuda, Y., & Jiang, Y. (2006). Green tea extract thermogenesis-induced weight loss by epigallocatechin gallate inhibition of catechol-O-methyltransferase. Journal of Medicinal Food, 9(4), 451–458. https://doi.org/10.1089/jmf.2006.9.451 4. Van Cauter, E., Spiegel, K., Tasali, E., & Leproult, R. (2008). Metabolic consequences of sleep and sleep loss. Sleep Medicine, 9(Suppl 1), S23–S28. https://doi.org/10.1016/S1389-9457(08)70013-3
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What Are the Top Health Benefits of Eggs?
Enjoyed throughout the year as a breakfast staple or anytime snack, eggs are a mainstay at many Easter celebrations. Though their health benefits are often misunderstood, eggs have remained a popular food, both in the U.S. and abroad. Top Health Benefits of Eggs Eggs are one of the most nutritious foods in the world. They have incredible nutritional balance and offer a wide variety of the many nutrients you need. According to the Food Data Central database of the U.S. Department of Agriculture, a Grade A large chicken egg comes with just over 6 grams of protein, 5 grams of fat (of which almost 2 grams is healthy monounsaturated, as in olive oil), 72-74 calories, and less than a half gram of carbs. Just one of these eggs provides such key nutrients as: Folate – 9% of the Daily Value (DV) (36 mcg) Phosphorus – 7% (92.6 mg) Iodine – 16% (24.7 mcg) Selenium – 28% (15.6 mcg) Vitamin A – 33% (90 mcg) Vitamin B2 – 16% (0.211 mg) Vitamin B12 – 21% (0.5 mcg) Biotin – 26% (7.8 mcg) Vitamin D3 – 6% (1.24 mcg) Vitamin E – 8% (1.246 mg) Smaller amounts of the vitamins B1, B3, B6, and the essential minerals calcium, iron, magnesium, potassium, sodium, and zinc Though certainly not exhaustive, this list illustrates the diverse array of nutrients found in eggs. Egg protein has practically the best amino acid profile of any food, and qualifies as a... Complete Protein One of the few proteins classified as a complete protein, egg protein has an impressive total amino acid profile. Egg protein contains all nine essential amino acids that the body can’t produce on its own. Additionally, egg protein carries the sulfur amino acids cysteine and methionine (crucial for antioxidant protection) and proline (an amino acid important for the body’s collagen and absent from many plant proteins). Also present are the “branched chain” amino acids leucine, isoleucine, and valine, which are linked to muscle building and to helping conserve muscle mass later in life. Lean, Clean Choline Eggs are a particularly rich source of choline. Though not traditionally regarded as a vitamin, choline was recently reclassified as an essential nutrient, which makes it functionally equivalent to a vitamin. Choline is fundamental to all our cell, tissue, and organ functions, and is crucial for brain function. It plays an important role in the structure and functioning of cell membranes. Choline is also a major dietary source of methyl groups, which make and maintain our DNA, genes, cell membranes, brain neurotransmitters, nerve cell insulation. Choline is an essential molecular building block for acetylcholine, our most abundant and versatile nerve transmitter. As its name suggests, acetylcholine has choline as part of its molecular structure. Surveys indicate that as many as 9 out of 10 Americans have intakes well below the recommended daily intake for choline.¹ Choline deficiency is associated with liver fat buildup (“fatty liver”) and risk for ongoing liver damage, as well as higher risk for damage to our DNA and other gene-related functions. One large egg provides about 31% of the U.S. Govt’s Recommended Dietary Intake (RDI) of choline. White/Yolk Benefits The egg white contains most of the egg’s content of the precious sulfur amino acids, essential for our own antioxidant defense systems and largely absent from plant proteins. It also carries most of the proline for collagen, and the branched chain amino acids for muscle health. The egg yolk is loaded with phospholipids, nutrients that are the main building blocks for all our cells. These include phosphatidylcholine (PC), which houses most of the egg’s rich choline supply, and phosphatidylserine (PS), which is proven to benefit memory after numerous human clinical trials. Consuming PC in eggs doesn’t raise blood levels of the substance TMAO (trimethylamine N-oxide), which has been linked to adverse cardiovascular effects. The egg yolk also carries practically all the egg’s vitamin E, a vitamin sorely lacking in most foods. The Egg and Eye The egg yolk is a significant food source of carotenoids like lutein and zeaxanthin, which give both the egg yolk and the retinas of our eyes their rich yellow-orange color. They’re essential for eyes and vision and protect the eye against damage from glare. The brain, like the eyes, seems to actively accumulate these carotenoids, including in the hippocampus, which is linked to memory. Clinical trials indicate they’re also likely involved in the brain’s information processing. Cholesterol Controversy During the height of the panic about dietary cholesterol, people were advised not to eat eggs because the egg yolk contains a small amount of cholesterol. Research has clarified that cholesterol in the diet doesn’t necessarily become cholesterol in the arteries and that the body actually needs cholesterol for good health.² For instance, our cell membranes need cholesterol to function. Also, the skin needs cholesterol as its source substance to make vitamin D. Though a single egg can contain about 207 mg of cholesterol (recommended daily intake is 300 mg), this doesn’t automatically increase cholesterol in the blood, because the liver regulates our cholesterol balance and will, as needed, produce less cholesterol. However, some experts still recommend that individuals with cholesterol problems be very careful with their egg consumption. For many of these individuals, consuming six or fewer eggs per week would allow them the benefits of eggs while keeping their dietary cholesterol intake within guidelines. In a huge 2020 study (published in the American Journal of Clinical Nutrition)³ of more than 177,000 people in 50 countries on 6 continents, no associations were found between egg consumption and blood cholesterol levels, major cardiovascular events, or premature death. Eggs are finally being recognized as the superfoods they are, due in large part to their remarkable nutritional profiles. Not All Eggs Are Created Equal There are six different egg sizes in the U.S. Frequent egg purchasers will know that there are small, medium, large, extra-large, and jumbo eggs. But do you know what they call the smallest eggs? Weighing in at 1.25 ounces (minimum mass per egg) is the peewee egg. There are many different natural egg colors, as well. In addition to the standard white eggs, you’ve probably seen brown eggs in your local grocery store. While certainly less common commercially, some chicken breeds lay pinkish/cream, blue, or even green eggs (these are shell colors, not the color of the eggs themselves). With so many differences to consider, is one type of egg better than another? Here's How to Buy the Best Eggs For many consumers, an important consideration is the living conditions of the chickens laying the eggs they’re purchasing. Egg-laying chickens are raised in different environments. Let’s take a closer look at each type. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Cage Eggs These eggs come from chickens raised in cages. Typical cages have a sloped wooden floor and contain four to eight birds. These cages restrict the animal’s normal motions, such as flapping their wings and normally don’t have outside access. Cage-free Eggs This environment allows birds to move both horizontally and vertically. Though cage-free structures vary, most afford chickens a little room to roam – to nest, roost, perch, forage, and spread their wings. However, the animals still might not have access to an outside space. Free-range Eggs Free-range birds are granted access to some outside space, but how large the space is and how long they’re allowed to stay outside widely varies. Unfortunately, uniform standards don’t exist to ensure the kind of healthy environment implied by the name of these systems. Programs like Food Alliance Certified and American Humane Certified have different criteria for the size of outdoor enclosures and the number of hours each day the birds must be kept outside. Pasture-raised Eggs Pasture-raised eggs come from birds that have the freedom to move around in a large yard covered with grass or other vegetation. Again, the size of the open area and number of hours the birds are permitted to roam free can vary, but these criteria tend to be adhered to more strictly in pasture-raised systems. Also, pasture-raised chickens are fed a healthy diet. Omega-3 Enriched Eggs At the top of the egg pecking order is the omega-3 enriched egg. These eggs come from pasture-raised chickens that are given omega-3 enriched feeds. Typically, the birds are fed alpha-linolenic acid (ALA), which many of us may not be able to convert to EPA or DHA – the omega-3s our bodies need. The omega-3 fatty acids EPA and DHA support heart health and help the body regulate blood levels of potentially harmful triglycerides. A study found that eating five omega-3 enriched eggs a week for three weeks helped reduce triglycerides by 16-18%.⁴ [/wc_box] Overall Egg-cellent Food As we’ve seen, pasture-raised or omega-3 enriched eggs are the healthiest for you, as well as the most humanely raised. No matter what size or color you choose, eggs can be a healthy part of your diet. This portable food is loaded with healthy protein, phospholipids, and many of the vitamins, minerals, and other nutrients your body needs. Whether you’re eating them as a side for breakfast or as a healthy snack, eggs really are a perfect food. No yolks about it! At BrainMD, we’re dedicated to providing the highest purity nutrients and standardized herbal ingredients to support your immunity and overall well-being. For more information about our full list of supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: ¹Wallace, T. C., & Fulgoni, V. L., III. (2017). Usual choline intakes are associated with egg and protein food consumption in the United States. Nutrients, 9(8), 839. https://doi.org/10.3390/nu9080839 ²Fernandez, M. L., & Murillo, A. G. (2022). Is there a correlation between dietary and blood cholesterol? Evidence from epidemiological data and clinical interventions. Nutrients, 14(10), 2168. https://doi.org/10.3390/nu14102168 ³Dehghan, M., Mente, A., Rangarajan, S., Mohan, V., Lear, S., Swaminathan, S., Wielgosz, A., Seron, P., Avezum, A., Lopez-Jaramillo, P., Turbide, G., Chifamba, J., AlHabib, K. F., Mohammadifard, N., Szuba, A., Khatib, R., Altuntas, Y., Liu, X., Iqbal, R., ... Yusuf, S. (2020). Association of egg intake with blood lipids, cardiovascular disease, and mortality in 177,000 people in 50 countries. The American Journal of Clinical Nutrition, 111(4), 795–803. https://doi.org/10.1093/ajcn/nqz348 ⁴Bovet, P., Faeh, D., Madeleine, G., Viswanathan, B., & Paccaud, F. (2007). Decrease in blood triglycerides associated with the consumption of eggs of hens fed with food supplemented with fish oil. Nutrition, Metabolism and Cardiovascular Diseases, 17(4), 280–287. https://doi.org/10.1016/j.numecd.2005.12.010
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Here's What You Should Know About Low and High FODMAP Foods
Digestive distress is no fun, and if you suffer from it, you’re hardly alone. According to the American Gastroenterological Association (AGA), 60-70 million Americans suffer from GI issues that can seriously impact their quality of life. (1) AGA’s data shows that nearly 40% of Americans have stopped routine activities in the last year due to annoying, uncomfortable, and – in some cases – debilitating symptoms. (2) Digestive symptoms aren’t always easy to treat because they’re so diverse and manifest differently in different people. They range from relatively common symptoms like bloating and gas, to much more serious ones like blood in the stool. To further complicate matters, many symptoms can be consistent with a wide range of possible causes, ranging from minor food intolerances to colorectal complications. (3) What’s more, these symptoms aren’t easy to talk about. One in three people said they would only discuss their bowel symptoms if their doctor brought it up first. The AGA recently launched an awareness campaign called Trust Your Gut, aimed at shortening the time between having bowel symptoms and actually talking about them with your doctor. (4) This article isn’t about GI health in general – that would take a book to discuss adequately. But it is about a particular intervention that many have found helpful (at least in the short-term). That intervention is a low-FODMAP diet. Bacteria and Your Gut To understand why some health practitioners recommend low-FODMAP diets (don’t worry, I’ll define what they are shortly), it’s helpful to understand something about bacteria and your gut. The human body has about 30 trillion cells, but we also host trillions of non-human cells as well. The most current research estimates that there are 39 of these non-human cells (viruses, bacteria, fungi, and other assorted microbes), about 1.3 times the number of human ones. The name scientists give for that group of microbes is the microbiome, (5) and it’s been an exploding topic of research for over a decade. The cells of the microbiome live mainly in the gut, specifically in the large intestine. Many articles and books have been devoted to explaining how important the health of the microbiome is and detailing ways that we humans can keep it healthy. (6) In fact, the health of the microbiome has been linked to many serious health conditions. (7) But sometimes microbes get into places they don’t belong, for example, the small intestine. If bacteria that doesn’t belong gets into the small intestine and starts to set up shop there, digestive symptoms almost always appear. In fact, there’s now a name for this condition: it’s called SIBO which stands for small intestine bacterial overgrowth. (8) And it can be maddening. Enter low-FODMAP diets. What Are FODMAPs and Should I Eat Low or High FODMAP Foods? Low-FODMAP diets have been found to relieve symptoms of both SIBO and IBS (irritable bowel syndrome). FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (for those who like to nerd out, saccharides are sugars and polyols are sugar alcohols). Foods that contain these compounds are believed to act as prebiotics, which means they “feed” the bacteria that set up residence in the small intestine. (9) A low-FODMAP diet is essentially a symptom-reduction strategy based on starving them out! But there are a couple of problems and cautions. Problem #1: Foods that contain FODMAPs are not bad foods, at least not always. In fact, some of them – like, for example, onions and garlic – are extraordinarily healthy foods. Their only “crime” is to provide food for bacteria that we want to get rid of (or at least remove from the small intestine). This is one reason low-FODMAP diets aren’t recommended long-term. The foods that contain FODMAPs may indeed feed the bacteria in the small intestine, but they also provide nourishment to the “good guy” bacteria in the large intestine, which is why you don’t want to keep them out of your diet forever. At least two studies have demonstrated that being on a long-term, low-FODMAP diet can reduce the levels of beneficial bacteria in the gut (colon). Problem #2: There are an awful lot of foods that contain FODMAPs. Patients put on these diets often say, “There’s nothing left to eat!” which isn’t quite true – but it’s easy to see how people could feel that way. That said, a low-FODMAP diet does offer symptom relief in the short term, and most practitioners will begin to reintroduce FODMAP-containing foods once symptoms are alleviated. Johns Hopkins Medicine characterizes a low-FODMAP diet as a three-step elimination diet: The first step is eliminating foods high in FODMAPs (see accompanying list). This phase is recommended for between 2-6 weeks max. Then start slowly reintroducing these foods, usually one at a time, and observe carefully which ones are problematic for you. Finally, avoid the ones that cause symptoms and go back to eating those that don’t. Symptoms that typically improve on a low-FODMAP diet include cramping, gas, flatulence, bloating, and diarrhea. In one study, low-FODMAP diets reduced the severity of symptoms in over 75% of patients with IBS (compared to a 54% reduction in patients receiving standard dietary advice). Functional medicine expert Chris Kressler, LaC, reports that he’s found low-FODMAP diets to be useful in patients with Crohn’s disease, ulcerative colitis, and diverticulosis. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] What About Fiber? One of the most common issues on a low FODMAP diet is the fact that so many of the restricted foods are important sources of fiber. So, how does a person on a low-FODMAP plan supplement their fiber intake without producing the very symptoms we’re trying to get rid of, like bloating and gas? Fortunately, there’s an easy solution to this problem: partially hydrolyzed guar gum fiber, which is found in hundreds of supplements and food products and doesn’t cause bloating or gas. You can buy it in the store or online under the name SunFiber, which was the first prebiotic soluble fiber supplement to be low-FODMAP diet approved by Monash University. (10) [/wc_box] Foods that are typically restricted are wheat, beans, onions, garlic and milk; they’re typically replaced with low-FODMAP alternatives such as potatoes, rice, zucchini, and lactose-free dairy. Though the complete list of foods high in FODMAPS is dauntingly long, Johns Hopkins Medicine sums up the most important foods to avoid: Dairy-based milk, yogurt, and ice cream Wheat-based products such as cereal, bread, and crackers Beans and lentils Some vegetables, such as artichokes, asparagus, onions, and garlic Some fruits, such as apples, cherries, pears, and peaches Instead, they suggest you base your meals around low FODMAP foods such as: Eggs and meat Certain cheeses such as brie, Camembert, cheddar, and feta Almond milk Grains like rice, quinoa, and oats Vegetables like eggplant, potatoes, tomatoes, cucumbers, and zucchini Fruits such as grapes, oranges, strawberries, blueberries, and pineapple Note that wheat is eliminated not because of gluten, but because wheat is high in fructans, a member of the oligosaccharide family. Nonetheless, it’s probably a good idea to eliminate gluten in general during the restrictive phase of the diet, as gluten can be inflammatory for many people. The good news is that once you reintroduce one or two members of a category of FODMAPs (like fructooligosacchardies for example) and find that everything’s okay, you can usually reintroduce all the other members of that particular category of foods without testing each of them. Then you can move on to the next category. Though you can do a low-FODMAP diet on your own, it’s a great idea to do it under the guidance of a nutritionist or nutritionally educated health professional. Eliminating all these foods can be complicated and challenging, and identifying the ones that are causing symptoms can be a bit of a task. A health professional who specializes in gut and digestive issues can be your best friend during this period. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Low-FODMAP Diets and Sugar Perhaps surprisingly, many common sugars (including cane sugar, raw sugar, and brown sugar,) are low FODMAP. That, however, doesn’t make them healthy. Though they may not trigger symptoms directly, they still raise blood sugar and insulin and can cause metabolic havoc. There is, however, one little-known sugar that is low-FODMAP diet certified: allulose. Allulose is considered a “rare sugar” – it exists in nature and is found in figs, raisins, and molasses, among other foods. There is a ton of published research on allulose, and it’s endorsed by many of the leading lights in the field of metabolic health, including Drs. Benjamin Britten and David Perlmutter. Allulose doesn’t raise blood sugar or insulin, and has been shown in research to lower both insulin resistance and blood sugar. It’s available in stores all over the country. Look for allSweet on the ingredient label. [/wc_box] At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Gibson PR, Shepherd SJ. Evidence-based dietary management of functional gastrointestinal symptoms: The FODMAP approach. J Gastroenterol Hepatol. 2010;25(2):252-258. 2. Staudacher HM, Whelan K. The low FODMAP diet: recent advances in understanding its mechanisms and efficacy in IBS. Gut. 2017;66(8):1517-1527. 3. Halmos EP, Power VA, Shepherd SJ, et al. A diet low in FODMAPs reduces symptoms of irritable bowel syndrome. Gastroenterology. 2014;146(1):67-75. 4. Kressler C. The benefits of low FODMAP diets in chronic digestive disorders. J Integr Med. 2020;18(3):151-157. 5. Zhao Q, Stokholm J, Højland Ersbøll A, et al. Microbiome and metabolome profiles in pregnancy and later childhood are associated with childhood cognitive performance. eLife. 2021;10. 6. Pritchard S, Peppercorn MA. Advances in understanding of the microbiome and its effects on health. BMJ. 2017;356. 7. Gibson PR, Halmos EP, Muir JG. Review article: FODMAPs, prebiotics and gut health—the FODMAP hypothesis revisited. Aliment Pharmacol Ther. 2020;52(2):233-246. 8. Heaton KW, Parker D, Cripps H, et al. Diverticular disease and SIBO: causes and symptoms. Gastroenterology. 2015;149(2):273-280. 9. Jones A, Kressler C. The FODMAP elimination and reintroduction process. Curr Gastroenterol Rep. 2019;21(2):56. 10. Chumpitazi BP, Cope JL, Hollister EB, et al. Gut microbiota modulation with partially hydrolysed guar gum vs low FODMAP diet. Aliment Pharmacol Ther. 2019;49(6):673-682.
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