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What is BPH and What Foods Can Help?
If you’re a middle-aged man, you might be making multiple trips to the bathroom each night. One common culprit of nightly urination (nocturia)¹ for many men is an enlarged prostate. But what exactly is the prostate, and why does it often become enlarged as men get older? Prostate Issues Found only in men, the prostate is a gland that sits just below the bladder and surrounds the urethra, which is the tube that carries urine out of the body. About the size of a walnut, the prostate’s main function is to produce seminal fluid. As a man ages, it’s common for his prostate to become enlarged due to hormonal changes, often leading to issues with urination. If left untreated, prostate problems can increase your risk of developing other conditions such as urinary tract infections, kidney damage, or BPH. What Is BPH? An enlarged prostate, or benign prostatic hyperplasia (BPH), occurs when the cells in the prostate gland multiply at an abnormal rate. Although the exact cause of BPH is unknown, there are several factors that can contribute to its development. Age is one of the biggest risk factors for developing an enlarged prostate. As men age, their testosterone levels may decrease while their estrogen levels can increase, leading to cell growth in the prostate gland. Family history also may play a role in creating prostate problems as genetics can influence a man’s likelihood of developing BPH. Other contributing factors include lifestyle choices such as smoking and excessive alcohol consumption. Being overweight or maintaining a sedentary lifestyle also may lead to an increased risk of getting BPH.² Additionally, medications used to treat high blood pressure, high blood sugar levels, and mood issues may worsen symptoms or cause urinary retention. Standard BPH Treatment Treatment for an enlarged prostate may vary depending on the severity of the condition. In mild cases, your doctor may simply monitor your symptoms and recommend lifestyle changes such as limiting fluids or avoiding caffeine and alcohol before bedtime. For moderate to severe cases, medication may be prescribed to help shrink the prostate gland or relax muscles in the bladder and prostate. Alpha-blockers, such as tamssulosin (Flomax) or terazosin (Hytrin), are commonly used to help relax the muscle fibers that tighten around the urethra. Other medications, like dutasteride (Avodart) and finasteride (Propecia), help block the hormones that can cause prostate enlargement. In cases where medication is ineffective, surgery, such as transurethral resection of the prostate (TURP),³ may be recommended. If the thought of taking medications or undergoing a medical procedure isn’t your first choice, there may be certain natural interventions that can help your situation. Making healthy lifestyle choices, such as exercising regularly and getting quality rest, may help reduce the chances of developing BPH and other prostate/urinary issues. In addition to these lifestyle measures, getting the right nutrients through diet and supplements can help support the prostate and relieve BPH symptoms. Here are just a few prostate-promoting nutrients you should consider getting via foods each day. 3 of the Best Foods to Help Relieve Symptoms of BPH [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Avocados Avocados offer both healthy fat and fiber, which can help support blood sugar levels and provide sustained energy. Much of an avocado’s fat is oleic acid, a monosaturated fat also present in olive oil, which may be responsible for some of its health benefits. Avocados are rich in beta-sitosterol,⁴ a plant-derived nutrient that may help reduce BPH issues. Though the effectiveness of beta-sitosterol supplements hasn’t been validated,⁵ eating foods rich in this plant sterol may help relieve BPH symptoms. These foods include: Pecans Pumpkin seeds Wheat germ Leafy Green Vegetables Dark, leafy greens are packed with nutrients that can help improve your health. They’re loaded with vitamins and minerals, and contain high levels of fiber which can help regulate digestion and elimination. Also, they’re low in carbohydrates, which makes them a great option for people with blood sugar issues. Some of the healthiest leafy greens are: Kale Spinach Swiss chard Collard greens Mustard greens Since they’re rich in antioxidants, introducing a variety of leafy greens into your diet may be an important step toward relieving BPH issues. Tomatoes There’s a reason for the tomato’s bright red coloring…it’s loaded with lycopene. This bright-colored carotenoid may help lower the risk of developing prostate issues and slow the progression of BPH.⁶ Other foods rich in lycopene are: Apricots Papaya Pink grapefruit Watermelon [/wc_box] Schedule Regular Check-ups An enlarged prostate is a common condition that affects many men as they age. Scheduling regular check-ups with your doctor is a smart way to maintain good prostate health. Men over 50 should discuss risk factors for developing prostate problems and get regular blood work, including a PSA test, if recommended by their doctor. Though BPH often can be addressed with lifestyle modifications, some cases may require additional steps to help manage the issue. Early detection and treatment can help relieve symptoms and prevent complications down the road, so don’t delay in reaching out to a trained medical professional if you’re having urinary or prostate problems. 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. Cleveland Clinic. (n.d.). Nocturia: Causes, symptoms, diagnosis & treatment. Cleveland Clinic. Retrieved November 15, 2024, from https://my.clevelandclinic.org/health/diseases/14510-nocturia 2. Harvard Health Publishing. (n.d.). Prostate health. Harvard Medical School. Retrieved [Date you accessed the page], from https://www.health.harvard.edu/topics/prostate-health 3. Nall, R. (2016, December 19). Transurethral resection of the prostate (TURP). Healthline. Retrieved November 15, 2024, from https://www.healthline.com/health/transurethral-resection-of-the-prostate 4. Penugonda, K., & Lindshield, B. L. (2013). Fatty acid and phytosterol content of commercial saw palmetto supplements. Nutrients, 5(9), 3617–3633. https://doi.org/10.3390/nu5093617 5. Mayo Clinic Staff. (n.d.). Benign prostatic hyperplasia (BPH) – Diagnosis and treatment. Mayo Clinic. Retrieved November 15, 2024, from https://www.mayoclinic.org/diseases-conditions/benign-prostatic-hyperplasia/diagnosis-treatment/drc-20370093 6. Schwarz, S., Obermüller-Jevic, U. C., Hellmis, E., Koch, W., Jacobi, G., & Biesalski, H.-K. (2008). Lycopene inhibits disease progression in patients with benign prostate hyperplasia. The Journal of Nutrition, 138(1), 49–53. https://doi.org/10.1093/jn/138.1.49
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Juicing 101: Here Are the Health Benefits and Downsides You Need to Know
In a world where green drinks and nutrient-dense smoothies are touted as health elixirs, it’s easy to get swept up in the wellness trend known as juicing. But before you stock up on kale and cucumbers, let’s explore whether juicing is truly a ticket to better health—or just another flash-in-the-pan fad. What is Juicing? Juicing is the process of extracting juice from fruits and vegetables. Typically, this is done with a specialized machine called a juicer or extractor, which separates the liquid from the pulp and fiber of the produce. The resulting juice is then consumed as a beverage or used in cooking and baking. Juicing has gained popularity in recent years as a way to increase fruit and vegetable intake and obtain their associated health benefits in an easily digestible form. Some people also use juicing to help detoxify or cleanse their bodies. Is Juicing Healthy? Juicing can be a healthy addition to your diet, offering a concentrated source of vitamins and minerals. Fresh juices are packed with nutrients that may support overall health. One major benefit is the easy absorption of these nutrients. Juicing fruits and vegetables can help your body access essential compounds more efficiently. Drinking juice might also boost hydration levels. Many fruits and vegetables have high water content, which may help you stay hydrated throughout the day. Another advantage is increased variety in your diet. Juicing makes it possible to consume different kinds of produce that you might not typically eat whole. This can lead to discovering new flavors while diversifying nutrient intake. Also, some people find juicing helpful for digestion. Certain enzymes present in raw fruits and veggies can support digestive health when consumed in liquid form. This can potentially enhance gut function over time. Potential Downsides of Juicing Juicing can be an enjoyable way to consume fruits and vegetables, but it isn’t without its drawbacks. One significant concern is the lack of fiber, which plays a crucial role in digestion and helps keep blood sugar levels steady. When you juice fruits and vegetables, much of the essential nutrients get left behind in the pulp. Another concern is the concentration of calories. A glass of juice may contain more calories than eating whole fruits or vegetables since it takes a lot of produce to make just one glass of juice. If consumed excessively, juicing can lead to unintended weight gain. Also, some commercial juices are loaded with added sugars or preservatives that can compromise their health benefits. Even homemade juices can become overly sweet if too many high sugar fruits are used. Juicing shouldn’t replace regular meals; doing so may lead to nutrient deficiencies over time since juices often lack protein and healthy fats necessary for balanced nutrition. How to Incorporate Juicing Into a Healthy Lifestyle Incorporating juicing into your routine can be an enjoyable way to shake up your healthy beverages. Start by adding a juice to your breakfast. A refreshing greens juice can help kickstart your day with essential vitamins and minerals. Consider swapping afternoon snacks for a nutrient-packed juice instead. This can keep you energized without the sluggish feeling that often follows munching on unhealthy snacks. Try experimenting with different flavors and combinations to keep things interesting. For optimal health, blend fruits, vegetables, or herbs based on what’s in season or what you enjoy. To add a social element, invite friends over for a juicing party. Share recipes and taste each other’s creations – it makes healthy eating fun! Also, be sure to listen to your body; if you’re experiencing periods of low energy, consider a revitalizing beetroot juice loaded with natural sugars and nitrates to help boost stamina. It’s important to balance juices with whole foods to ensure you’re getting the fiber and nutrients necessary for optimal health. Homemade vs Store-bought Juices When it comes to choosing between homemade and store-bought juices, several factors come into play. Homemade juices offer freshness and control over the ingredients. You can mix your favorite fruits and vegetables without preservatives or added sugars. On the other hand, store-bought options provide convenience. They’re ready to drink, making them a quick solution for busy lifestyles. However, many commercial juices undergo pasteurization, which may reduce some nutritional value. Cost is another consideration. Making juice at home can often save money in the long run, especially if you buy seasonal produce in bulk. Flavor also can vary significantly; homemade blends tend to taste fresher than their mass-produced counterparts, which might taste diluted or overly sweetened. Ultimately, it’s about personal preference and lifestyle choices when deciding between these two juicing options. Tips for Choosing the Right Ingredients for Your Juice Choosing the right ingredients for your juice can make all the difference when it comes to flavor and nutrition. Start with a variety of fruits and vegetables – eat the rainbow of colors like carrots, beets, and spinach. Next, consider seasonal produce. Fresh ingredients are often more flavorful and nutrient-dense. They also tend to be less expensive. Don’t forget about herbs! Adding fresh mint or basil can elevate your juicing game to a whole new level. Balance sweetness with acidity; combine apples or oranges with something tart like lemon or lime for a refreshing twist. The key is to experiment. Try to find combinations that excite your taste buds while maximizing health benefits. Find the Joy of Juicing Juicing can be a nutritious addition to your diet. However, relying solely on juices may lead to nutrient imbalances. Whole fruits and vegetables provide fiber, which helps support digestion and keeps you feeling full. Incorporating juicing into a balanced diet means using it as a complement rather than a replacement for solid foods. The right ingredients matter – opt for organic produce when possible and consider adding greens or proteins like nuts or seeds for extra nutrition. Juicing can be refreshing and nourishing if integrated thoughtfully into your daily routine. Be mindful of what works best for your body and enjoy the delicious flavors that fruits and vegetables can provide. Juice and enjoy! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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What is MSG and Why You Should Avoid Food Additives
Many are aware of the dangers of having too much salt (sodium chloride) in their diet. Some may also know to steer clear of MSG (monosodium glutamate). However, it’s a good bet many people have no idea why. What is MSG? MSG is a crystalline powder that is white in appearance, like sugar or salt. MSG comes from the amino acid glutamate (or glutamic acid). Humans naturally produce glutamate, which is necessary for many of the body’s functions. Small amounts of glutamate are naturally present in a wide variety of foods, including mushrooms and tomatoes. Glutamate is needed to make proteins and is a major neurotransmitter in the brain. MSG is a manufactured combination of one (mono) sodium atom with glutamate. As a low-cost flavor enhancer, it often is added into broths, seasonings, canned soups, fast food, and processed meats and snacks. But the body has no ongoing need for dietary glutamate, and seasoning foods with MSG has been clearly documented to be a bad choice for your health and we need to avoid food additives whenever we can. A Short History of MSG MSG has been frowned upon by many in the health community for decades now. But this food additive wasn’t always viewed in such a negative light. In fact, when it was introduced in 1908, MSG was widely accepted and lauded as an inexpensive seasoning. MSG came to America in the mid-1930s. It was first introduced to consumers via canned soup, courtesy of large manufacturers such as the Campbell’s Soup Company. From 1930 to 1941, America purchased more MSG than every other country except for Japan and Taiwan. Though the Pearl Harbor attacks in 1941 slowed imports of MSG, it soon was introduced in packaged foods and certain restaurant cuisines. In 1958, the FDA’s GRAS (Generally Recognized As Safe) approval was given to MSG, a designation that has never been rescinded by the FDA despite growing concerns about the food additive. Curiously, even though the FDA recognizes MSG as being (generally) safe, it requires all foods containing MSG to list that fact on the label. By the 1960s, activism surrounding the environment and human health burgeoned in America, and MSG began to be targeted by product safety groups. In 1968, a letter from doctor Robert Ho Man Kwok, published in the New England Journal of Medicine¹ under the headline “Chinese-Restaurant Syndrome,” raised awareness of the potential negative effects of MSG. The MSG Controversy Concerns over the negative effects of MSG have grown since the 1960s. Some even consider the flavor enhancer to be a toxin. However, several double-blind studies have failed to definitively prove the hazards of ingesting MSG. Despite this, a growing number of people have reported common complaints after eating foods high in MSG. This “MSG symptom complex” (another name for the “Chinese Restaurant Syndrome”), includes: Skin flushing/burning sensation in the face and neck Headaches Profuse sweating Numbness or tingling sensation Nausea Weakness Chest pain, heart palpitations Though a great variety of animal studies implicate MSG in damage to the brain and other organs², at this point researchers haven’t been able to confirm a direct link between these complications of the MSG symptom complex and human MSG consumption. Since so much confusion and controversy surrounds this food additive, let’s take a closer look at the possible dangers of MSG and why we should avoid food additives altogether... 3 Reasons to Eliminate MSG & Avoid Food Additives in Your Diet [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Adverse Effects Some people have experienced adverse effects (listed above) when consuming MSG, especially in significant quantities, which seems to be around 3 grams or more per meal.³ Though it’s uncertain why the issues occur, some researchers believe that consuming an unnaturally high amount of glutamate from MSG can possibly cross the blood-brain barrier and have a toxic effect on the brain. The brain needs glutamate for its normal, healthy functioning, but it seems gram amounts of glutamate coming from dietary MSG can have undesirable biochemical effects there – and possibly in other organs. The added sodium coming from MSG also may not be good. Though sodium is essential for our health we normally get more than sufficient amounts from our daily diet. Caloric Intake Some evidence has found that MSG may help you feel full, which can aid in weight management. This can be an effective weight-loss tool in the case of low-calorie soups that can help you feel sated. However, other studies have found that instead of reducing caloric intake, MSG can actually increase it. As such, it’s recommended to exercise caution when consuming soup, especially canned or packaged varieties. Major Illness Some human studies have linked excessive MSG intake with weight gain and other serious weight-related issues. Other studies, some of which have been disputed, have found that MSG raised blood pressure and contributed to metabolic problems. From these conflicting outcomes, it’s clear that more human studies need to be conducted to properly determine if MSG is harmful to human health. [/wc_box] Reduce Your MSG Though the evidence doesn’t definitively support or condemn MSG, it’s a good idea to reduce or eliminate it from your diet. As with any food you eat, BrainMD recommends a commonsense approach. Always read labels and keep an eye out for products that contain MSG. 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: Kwok, R. H. M. (1968). Chinese-restaurant syndrome. The New England Journal of Medicine, 278(14), 796. https://doi.org/10.1056/NEJM196804042781419 Shivasharan, B.D., Nagakannan, P., Thippeswamy, B.S. et al. Protective Effect of Calendula officinalis L. Flowers Against Monosodium Glutamate Induced Oxidative Stress and Excitotoxic Brain Damage in Rats. Ind J Clin Biochem 28, 292–298 (2013). https://doi.org/10.1007/s12291-012-0256-1 Yang, W. H., Drouin, M. A., Herbert, M., Mao, Y., & Karsh, J. (1997). The monosodium glutamate symptom complex: Assessment in a double-blind, placebo-controlled, randomized study. The Journal of Allergy and Clinical Immunology, 99(6), 757-762. https://doi.org/10.1016/S0091-6749(97)70137-0
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Here Are 10 of the Healthiest Ways to Celebrate Labor Day
Traditionally, the Labor Day weekend is a much-needed break when you can spend some quality time with friends and family. One staple of Labor Day celebrations is an array of delicious foods. But, when faced with so many tempting treats, how can you enjoy the holiday while maintaining the discipline of a brain-healthy diet? To avoid the many diet pitfalls that can come with Labor Day gatherings, keep these helpful tips in mind… 10 of the Best Ways to Stay Healthy on Labor Day 1. Make a Plan As Benjamin Franklin once said, “If you fail to plan, you are planning to fail!” Be sure to establish a nutritional game plan before you’re presented with unhealthy foods. List the temptations you’re likely to face and strategize how to address them. It can be as simple as writing out your goals or biggest challenges. Put them where you can see them and read them regularly. You’ll be surprised at how much easier it is to make healthier meal choices when you plan ahead. 2. Grill Healthy Many Labor Day celebrations center around a backyard barbeque. If you’re hosting a party, make sure to offer your guests healthy options. Instead of the traditional greasy hamburgers and toxic hotdogs, grill up some free-range chicken breasts or wild-caught salmon, trout, or other cold-water fish. You can also make kabobs with your favorite vegetables and lean, free-range beef or simply grill vegetables as a nutritious side item. There are many ways to grill healthy, so get creative! 3. Pack a Snack Emergency rations can be a lifesaver if you get a snack attack. The best way to keep your blood sugar balanced is to eat a healthy snack every 3-5 hours.¹ Examples of healthy snacks are “no sugar added” dried fruits (raisins, cranberries, and cherries), vegetables (baby carrots, celery, and snap peas), and nuts (almonds and walnuts). These natural snacks are portable and helpful for fending off hunger between meals. 4. Stay Hydrated Every system in the human body needs water to function. Your brain is roughly 75% water,² so avoid anything that dehydrates it. It’s recommended that adults drink plenty of water throughout the day. If you drink a glass of water 30 minutes before a meal, you’ll likely eat less and still feel satiated. 5. Eat from the Rainbow Colorful fruits and vegetables, such as blueberries, spinach, kale, collard greens, bell peppers, and squash, have tremendous health benefits. They provide an enormous array of vitamins, minerals, flavonoid antioxidants, anti-free radical carotenoids, and thousands of other substances that promote good health. Plant foods also can help balance healthy inflammatory response, which lowers your exposure to brain, heart, blood pressure, blood sugar, joint, or gastrointestinal problems. 6. Limit Alcohol Though present at many Labor Day gatherings, alcohol should be limited or avoided altogether. From the outset, ensure that your celebration won’t be ruined by the bad decisions that can come from excessive alcohol consumption. Alcohol is a triple whammy: it’s high in calories, is bad for the health of your brain, and lowers your resistance to temptations. You’ll need all your willpower to avoid the cheese dip and scrumptious-looking desserts, so staying sober is an all-around wise choice. 7. Fill Up First Before going to a gathering where you know unhealthy foods will be served, eat a brain-healthy meal (one low in carbs and high in protein and vegetables) before you go. That way, you won’t feel hungry and will be less tempted to eat foods that are high in unhealthy fat and sugar. Make sure to leave some room for any healthy foods that might be served at the party. 8. Use Smaller Plates Get rid of large clunky entrée plates and try eating your snacks and meals on smaller appetizer-size plates (or salad bowls) for better portion control. Though it’s an optical illusion, the same amount of food looks larger on a smaller plate than it does on a larger plate. In fact, research³ from Cornell University and Georgia Institute of Technology shows switching from a 12-inch to a 10-inch plate can help you eat 20-25% fewer calories. 9. Just Say No Practice saying “no, thank you.” Remember to be firm, but kind. It’s okay to tell a food-pushing host you don’t want seconds. An example of how to politely decline the offer of unhealthy food is to say, “Oh, that looks really delicious, but I’m too full right now. But thanks for asking!” 10. Reclaim Desserts Desserts are the downfall of many people, especially during parties. The danger inherent in a dessert bar is that the abundance and variety of options can tempt you into trying more than one selection or going back for seconds when a particular treat tantalizes your taste buds. It’s best to skip the dessert bar altogether. If you’re hosting a party, offer guests healthy alternatives. Serve up kabobs made from an assortment of fresh fruits or try Chunky Monkey Frozen Bananas. Your kids will love them! The BrainMD team wishes you and yours a safe, healthy, and happy Labor 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. Roland, J. (2024, April 12). How does eating affect your blood sugar? Healthline. https://www.healthline.com/health/how-does-eating-affect-your-blood-sugar 2. Zhang, J., Zhang, N., Du, S., He, H., Xu, Y., Cai, H., Guo, X., & Ma, G. (2018). The effects of hydration status on cognitive performances among young adults in Hebei, China: A randomized controlled trial (RCT). International Journal of Environmental Research and Public Health, 15(7), 1477. https://doi.org/10.3390/ijerph15071477 3. Van Ittersum, K., & Wansink, B. (2012). Plate size and color suggestibility: The Delboeuf illusion’s bias on serving and eating behavior. Journal of Consumer Research, 39(2), 215–228. https://doi.org/10.1086/662615
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What the Science Says About Using Local Honey for Allergy Relief
At different times throughout the year, do you suffer from allergies that leave you feeling miserable and reaching for over-the-counter medications? What if there was a way to help relieve your symptoms naturally? Turns out alleviating allergies may have nothing to do with birds and everything to do with bees. Let’s take a closer look… Science Behind Local Honey for Natural Allergy Relief Local honey’s ability to help relieve allergy symptoms may seem anecdotal, but some science may back up its benefits. When bees collect pollen from local flowers and plants, traces of these allergens can be found in the honey they produce. Consuming small amounts of local honey may help introduce these allergens into your system gradually, acting like a natural protector by helping your body build up immunity. Studies suggest that regular consumption of local honey may help desensitize individuals to common environmental allergens over time. This process is known as immunotherapy and involves exposing the body to small doses of an allergen to reduce sensitivity. It should be noted that other studies have found no significant difference between local and other honey in helping to reduce the symptoms associated with allergies. While more research is needed to fully understand the mechanisms at play, many allergy sufferers swear by the benefits of incorporating local honey into their daily routine during allergy season. Top Benefits of Using Local Honey Local honey may offer a range of benefits for allergy relief that go beyond just sweetening your tea. When consumed regularly, local honey may help build up your immunity to allergens in the environment. Also, unlike many processed honey products, local honey retains its natural enzymes and antioxidants that can help support your overall health. These properties not only aid in reducing allergy symptoms, but also may support your immune system and promote better digestion. Another advantage of using local honey for allergy relief is its convenience and accessibility. You can easily add it to smoothies, oatmeal, or simply enjoy a spoonful straight from the jar or bottle. Plus, purchasing local honey supports local beekeepers and helps sustain bee populations, which promotes environmental sustainability. Incorporating this natural sweetener into your diet may be a delicious way to find some relief from pesky allergy symptoms while also nourishing your body with nature’s goodness. Tips for Buying Local Honey Keep these tips in mind when buying local honey. First, make sure you’re actually getting honey from your area by looking for labels like “raw,” “unfiltered,” or “local.” These indicate that the honey hasn’t been overly processed and still contains pollen that can help build immunity against allergens. Also, consider purchasing honey from farmer’s markets or directly from beekeepers to ensure its freshness and authenticity. Local apiaries often have a variety of raw honey options based on local flowers that can help protect against allergies in your region. Tips for Consuming Local Honey When consuming local honey, start with small amounts daily – like adding a teaspoon to your morning tea or drizzling it over yogurt. Gradually increase the dosage as your tolerance builds up over time. Remember that while local honey may be a natural allergy-reliever, it isn’t an instant cure. Consistency is key. Regular consumption may lead to long-term benefits, including a reduction in allergy symptoms. Other Natural Support for Allergy Relief There are many other natural ways to prevent or relieve allergies. Here are just a few… [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Essential Oils A pleasant way to relieve allergy symptoms is with the power of essential oils. Eucalyptus oil may help clear nasal congestion. Also, peppermint oil is known for its soothing effects on irritated sinuses. Simply use these oils in a diffuser or mix a few drops with a carrier oil and apply topically. Butterbur Extract Another great option is butterbur extract, a plant-derived supplement that has shown promise in relieving allergy symptoms by reducing inflammation. Probiotics Probiotics are also gaining attention for their potential to support immune function and help reduce allergy symptoms. Incorporating probiotic-rich foods like yogurt, kefir, or kimchi into your diet may help promote gut health and reduce allergies over time. Nasal Rinses Other natural remedies, like saline nasal rinses or steam inhalation, may help provide relief from seasonal allergies. [/wc_box] Remember, everyone’s body responds differently to various therapies, so it may take some trial and error to find what works best for you. Also, be sure to consult with a healthcare professional before adding any new supplements or treatments to your health regimen. Buy Local Honey Incorporating local honey, as well as the other natural options listed above, into your daily routine may be an excellent way to help alleviate allergies. Understanding the causes and symptoms of allergies can help you better appreciate the role local honey may play in providing allergy relief. Choosing high-quality, raw, unprocessed local honey may be an effective way to combat the effects of allergies. Remember to start with small doses and gradually increase consumption for optimal results. Whether drizzled over breakfast or added to herbal tea before bed, integrating this golden sweetener into your diet may help reduce the uncomfortable itching and sneezing often associated with allergy season. Make supporting your immune system with local honey a part of your everyday wellness routine. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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5 Science Backed Benefits of Ceylon Cinnamon + Recipes!
Did you know that cinnamon – the aromatic spice we love in apple pie, fresh-baked cinnamon rolls, and Chai lattes – is loaded with health-promoting properties? It’s true! And it turns out that the type of cinnamon you choose matters when it comes to health. Ceylon cinnamon stands out as a foodie favorite to delicately flavor baked goods, savories, and beverages, while being the preferred cinnamon to take medicinally. Among cinnamon’s many health benefits, research shows that it may help to regulate healthy blood sugar levels, protect against neurodegenerative health issues, and support heart health, to name a few. Here’s the scoop on Ceylon cinnamon and a few healthy recipes to help you get more of it in your diet! About Cinnamon Cinnamon has a fascinating history that dates back to ancient Egypt when it was used for embalming. The Hebrews used cinnamon in religious ceremonies, while the Romans burned it at funerals believing it to have a sacred fragrance. In the latter part of the Middle Ages, cinnamon became a much-enjoyed culinary spice. It was believed to be an appetite stimulator, digestive, aphrodisiac, and remedy for sore throats and coughs. During the Age of Exploration, cinnamon became a coveted and highly valued spice, more valuable than gold from some accounts. The Portuguese, Dutch, and English all fought to control the Ceylon spice trade from what is modern-day Sri Lanka. Today, cinnamon is ubiquitous throughout the world and enjoyed in sweets, baked goods, and savory dishes across multiple cultures. Cinnamon is harvested from the bark of several varieties of the evergreen cinnamon tree. These varieties are broken down into two types: Ceylon cinnamon and cassia cinnamon. Ceylon cinnamon, also known as the “true’ cinnamon, originated from Sri Lanka. It has a subtle and delicate flavor and aroma, which has a floral and fruity quality to it and is beloved by epicureans. Some say it has a clove-like taste as well. It’s more expensive and is commonly used in Europe and Mexico, but less so here in the U.S. Cassia cinnamon is the primary cinnamon used by Americans and is simply known as “cinnamon.” Plentiful and less expensive than Ceylon cinnamon, cassia cinnamon comes from China (Chinese cinnamon), Indonesia (Koritnje or Padang cinnamon), and Vietnam (Saigon or Vietnamese cinnamon). Cassia cinnamon has a strong, distinctive, woody and bitter flavor. It’s the cinnamon you find at grocery stores in both powder and stick forms. Cassia cinnamon offers a wallop of spicy cinnamon flavor, while Ceylon’s flavor is pronounced, but less obvious. All cinnamon types are rich in cinnamaldehyde, the naturally occurring flavonoid that gives cinnamon its flavor and odor and has many medicinal properties. It’s more concentrated in cassia cinnamon than Ceylon. Why Ceylon Cinnamon? Ceylon cinnamon is preferred for its milder fruity notes and as the safest cinnamon choice when it comes to health. It turns out that all cinnamon types contain a relatively common plant compound called coumarin. Coumarin can be harmful in high doses – potentially causing damage to the liver and other ill effects. Cassia cinnamon contains higher levels of coumarin. It isn’t advisable to consume large quantities of it over prolonged periods of time. It’s possible to exceed the upper limit for coumarin if you consume a lot of cassia cinnamon. As little as 1-2 teaspoons of cassia cinnamon could bring someone over the daily limit, and it could be potentially dangerous if that continues over time. However, Ceylon cinnamon only contains negligible levels of coumarin (about 250 times less than cassia cinnamon) making it the safer, better choice if you consume a lot of cinnamon or wish to take cinnamon supplements to support health. 5 Science-backed Health Benefits of Cinnamon In traditional medicine, the bark of cinnamon (regardless of type) has been used as an herbal remedy for common colds, cardiovascular health issues, digestive health, and gynecological problems, according to research from the Journal of Traditional Complementary Medicine. Although human clinical trials with cinnamon are limited, an abundance of pre-clinical and emerging research suggests that it supports health in a number of meaningful ways, including the following: 1. Antimicrobial Support In one review, 30 different in vitro studies demonstrated Ceylon cinnamon’s antimicrobial action against a wide variety of bacteria. The review also noted several animal studies that demonstrated Ceylon cinnamon’s antifungal and anti-parasitic properties, as well as its antimicrobial action against anaerobic bacteria. Separate animal research has additionally suggested antiviral properties of cinnamon in fighting off respiratory infections. It appears traditional medicine was on to something! 2. Blood Sugar Regulation Some research suggests that cinnamon may both help decrease the amount of sugar that enters your bloodstream after a meal, as well as help to reduce insulin resistance, which helps your body to maintain healthy blood sugar levels. A number of studies involving individuals with established blood sugar regulation problems saw improvements with regular consumption of cinnamon at varying amounts from 1 to 6 grams daily. One small recent human study involving 41 patients showed evidence that cinnamon causes positive changes in the blood glucose levels of healthy individuals who consumed 3-6 grams of cinnamon daily. More human studies are needed. 3. Antioxidant and Anti-inflammatory Benefits Antioxidant compounds in cinnamon have been shown to confer anti-inflammatory action and protect against oxidative stress. A 2020 meta-analysis focused on cinnamon supplementation and biomarkers of inflammation and oxidative stress. After evaluating 12 studies, it concluded that cinnamon may be an aid in reducing inflammation and oxidative stress levels in humans. Thus, cinnamon may help reduce the symptoms of chronic conditions linked to inflammation. 4. Neuroprotective Benefits Emerging research suggests that cinnamon might help to protect the brain from neurodegenerative problems. One in vitro study found that an extract of Ceylon cinnamon inhibited both tau buildup and tangles, which are hallmarks of one of the most serious neurodegenerative health issues. Human studies are now needed to further explore how cinnamon may help protect the brain. 5. Heart Health Benefits Cinnamon supplementation and consumption have protective effects on the cardiovascular system. Cinnamon’s anti-inflammatory and antioxidant effects are heart protective. Additionally, research shows that cinnamon may help to increase high-density lipoprotein HDL, the good cholesterol, as well as support healthy blood pressure levels. Give Ceylon Cinnamon a Try While more human studies are being conducted on cinnamon, the existing evidence is compelling. Ceylon cinnamon appears to be a safe, healthful, and flavorful addition to your culinary creations or to take as a supplement. You can find Ceylon cinnamon spice and supplements online and at many health retailers. Try Ceylon cinnamon out in your favorite baked goods using gluten-free flour and alternative sweeteners like coconut sugar, stevia, or monk fruit. Add it to your morning smoothie to give it a flavorful twist. Or try it in savory dish. Here are several recipes to get you started! [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Ceylon Date Smoothie INGREDIENTS 2 ripe bananas (optionally frozen) ¼ cup pitted dates (softened) 1 tablespoon peanut butter 3 teaspoon Ceylon cinnamon Pinch sea salt 2 cups unsweetened soy milk (or plant milk of preference) 1 cup ice (optional) (You can add cacao, honey or maple syrup, and/or protein powder if you’d like to make it more dessert-like and increase protein content) DIRECTIONS Place the bananas, dates, peanut butter, cinnamon, and salt in your blender and add milk. Blend until smooth. For a cooler shake, blend in ice. Divide the smoothie between 2 glasses and enjoy! [/wc_box] [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Ceylon Cinnamon Granola (Sugar-Free, Gluten-Free, and Vegan!) INGREDIENTS 2 ½ cups gluten-free rolled oats 1 ½ cups raw almonds 1 cup sunflower seeds ½ cup chia seeds 2 tablespoons Ceylon cinnamon ¾ teaspoon pink Himalayan or sea salt ½ cup coconut oil, melted 2 teaspoons pure vanilla extract 20–30 drops of liquid stevia DIRECTIONS Preheat oven to 350 degrees F. Line a baking sheet with parchment paper. In a large mixing bowl, combine the dry ingredients and mix. Pour melted coconut oil over the dry ingredients. Add in vanilla and stevia drops, mix. Transfer mixture to sheet pan, spread out with a spatula. Bake for 15 minutes and mix, then bake another 10 minutes. Remove from oven and cool. You can stir in raisins or other dried food if you’d like. Store in a mason jar or other airtight container. Enjoy! [/wc_box] [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Ceylon Cinnamon Chicken INGREDIENTS 4 skinless, boneless natural chicken breast halves 1 ½ teaspoon Ceylon cinnamon 2 tablespoons Italian-style seasoning 1 teaspoon garlic powder 2 teaspoons sea salt 1 teaspoon ground black pepper DIRECTIONS Preheat oven to 350 degrees F. Place chicken in a lightly greased 9x13 inch baking dish. Sprinkle evenly with ground cinnamon, seasoning, garlic powder, sea salt, and pepper. Bake at 350 degrees F for about 30 minutes (or until chicken is cooked through and juices run clear). [/wc_box] 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.
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Rev Up Your Weight Control with GLP-1: The Key to a Faster Metabolism!
Are you looking for natural ways to supercharge your metabolism? A powerful hormone that may help is GLP-1. Let’s look at how GLP-1 can rev up your metabolism and help you with your weight management goals. What Is GLP-1? Glucagon-like peptide-1 (GLP-1) plays a crucial role in regulating metabolism. This hormone is released by the gut in response to food intake, signaling the body that it’s time to start digesting and absorbing nutrients. Once GLP-1 is secreted, it stimulates insulin production from the pancreas, helping to regulate blood sugar levels. Also, GLP-1 helps slow down gastric emptying, which means food stays in the stomach longer and leads to feelings of fullness. By promoting satiety and reducing appetite, GLP-1 may aid in weight management efforts. This hormone has been found to support pancreatic beta-cell function and enhance glucose uptake into cells. These mechanisms not only help control blood sugar, but also contribute to overall metabolic health. GLP-1 and Weight Management GLP-1 works to prevent overeating and unnecessary snacking throughout the day by signaling your brain that you’re satisfied. Also, GLP-1 promotes fat burning and increases energy expenditure, which helps your body maintain a healthy weight. GLP-1 may help reduce cravings and can help control blood sugar levels after the consumption of a meal. Foods That Promote GLP-1 Production One of the best ways to naturally support your GLP-1 levels is with what you put on your plate. Certain foods may help increase the production of this powerful hormone in the body. Incorporating these foods into your diet can help support a healthy metabolism and aid in weight management. Start by adding more fiber-rich foods – like fruits, vegetables, whole grains, and legumes – to your meals. These foods not only keep you feeling full longer, but also stimulate the release of GLP-1 in the gut. Including sources of healthy fats, such as avocados, nuts, and olive oil, in your diet may help support higher GLP-1 levels. Protein-packed options like lean meats, poultry, fish, eggs, and dairy products can promote GLP-1 secretion. Don’t forget about spices like turmeric and cinnamon – they can add flavor and also may enhance GLP-1 production in the body. By making these simple dietary adjustments, you can leverage the power of food to help optimize your metabolism and overall health. Adopting lifestyle habits, such as regular exercise and adequate sleep, can further optimize GLP-1’s effects on weight management. Lifestyle Habits That Support GLP-1 Levels Lifestyle habits can play a crucial role in supporting this hormone and optimizing your metabolism. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Exercise Regular exercise, especially high-intensity workouts or strength training, may help increase GLP-1 production. Aim for at least 30 minutes of physical activity several days a week. Sleep Getting enough quality sleep is essential for regulating an array of hormones, including GLP-1. Establish a consistent sleep schedule and aim for 7-9 hours of restful sleep each night. Stress-relief Reducing stress through mindfulness practices like meditation or yoga also may support healthy GLP-1 levels. Stress management techniques can have a positive impact on your metabolic health. [/wc_box] Small changes in daily habits can add up to significant improvements in metabolism and overall health over time. Consider implementing these lifestyle strategies to support optimal GLP-1 function naturally. With so many benefits, it’s clear why GLP-1 is so popular for maintaining a healthy weight and metabolism. That’s why BrainMD is proud to offer its ultra-pure supplement… Smart Metabolic Burn Smart Metabolic Burn is clinically formulated for sustainable, healthy weight management.* By targeting inflammation and decreasing oxidative stress, Smart Metabolic Burn addresses the root cause of weight-related challenges.* Top Benefits of Smart Metabolic Burn Taking Smart Metabolic Burn may help: Improve metabolic health* Reduce oxidative stress* Promote healthy blood sugar levels and insulin sensitivity* Decrease abdominal fat and waist to hip ratio* Support metabolism of fat in the liver* Maintain healthy cholesterol and triglyceride levels* Support a healthy inflammatory response within the body* Retain body composition when paired with diet and exercise* Smart Metabolic Burn is a unique product that combines two clinically studied ingredients – berberine and oleoylethanolamide (OEA) – in a single revolutionary formula.* Berberine can help enhance GLP-1 levels without the common side effects associated with pharmaceuticals.* By promoting GLP-1 production, berberine supports your body’s natural mechanisms for managing appetite and weight management.* GLP-1 – Master Switch to Metabolism Promoting your GLP-1 levels through diet, exercise, and other lifestyle measures can have a significant impact on your metabolism and weight management. By understanding the role of this powerful hormone and implementing lifestyle strategies to help boost its levels, you can unlock GLP-1s potential for improved metabolic health and weight balance. Remember to consult with a healthcare provider before making any changes to your diet or supplement routine. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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These Are the Best Types of Salt You Should Cook With
Remember when there was only one type of salt? Salt was salt. Period. Not anymore. Salt has evolved to being much more than the pantry-staple, dark blue container with an image of a girl carrying an umbrella in the rain. Indeed, salt has become a sophisticated seasoning with specific uses and nuanced flavors, sometimes even offering a smattering of trace minerals depending on the type. Here’s a general overview of the most popular salts to eat and cook with – and what potential health benefits some types may offer. The Many Types of Salt Salt provides both flavor to food and sodium for life. That’s right, we need it to live. It’s easy to forget that we need at least 500 mg of sodium daily for vital functions in our body such as maintaining homeostasis of body fluids and healthy functioning of our muscles and nerves. Here are several flavorful types of salt that can dazzle your palate while fortifying your body! 5 of the Best Types of Salt You Should Cook With and Why 1. Table Salt Table salt, also called refined salt, is what you find in the saltshaker at restaurants and what most kitchens have in the pantry. Extracted from underground salt deposits, table salt is heavily processed to remove impurities, which can also remove trace minerals. It’s then finely ground and may have anti-caking agents, such as calcium silicate, added to it to prevent clumping. In the U.S., iodine is often added to salt as a preventive measure against health problems caused by iodine deficiency such as thyroid health issues. Stabilizers such as dextrose (a type of sugar) may also be added in nutritionally negligible amounts to keep potassium iodide from oxidizing and evaporating. Some people find that the iodine gives salt a bitter taste. Today, you can find table salt without iodine if that’s your preference. When it comes to cooking, don’t knock table salt! It has some important qualities that make it indispensable. The crystals of table salt are so fine that they can easily be compacted and measured precisely. They also distribute evenly in flour, making it ideal for baking. Table salt also dissolves easily in wet ingredients, which lends well for sauces, soups, and salad dressings. 2. Sea Salt Sea salt comes from evaporated sea water. It’s a light tasting salt and may contain very tiny amounts of up to 60 different trace minerals that are important micronutrients for health. It usually doesn’t have fillers. Sea salt can be coarse, fine, or flaky. Its color can change depending on where it comes from and which minerals it contains. Fine sea salt can be used in your saltshaker like table salt. It’s fast-absorbing, making it great for baked goods or sauces, dressings, marinades, and soups. Fine sea salt works well for rubs and spice blends – and is ideal for pasta water, brining, or other applications where large amounts of salt are used. Coarse sea salt can be useful when salting meats in advance of cooking. However, extra-coarse sea salt is best used as a finishing salt. Flaky salt is delicate and wonderful to pinch and sprinkle over a variety of foods as a finishing salt, offering a light salty flavor and crunchy texture. When looking for a quality sea salt, you may want to choose any of the following brands as they are some of the tastiest and most popular “gourmet” salts: Celtic sea salt, also called “sel gris” (gray salt), is colored naturally by trace levels of magnesium, potassium, calcium, zinc and iron. Some believe it’s one of the healthiest salts due its trace minerals (but there’s no scientific evidence that suggests this). Celtic salt is gathered from coastlines after sea water has evaporated. While it was originally only sourced from the Celtic Seas near northwestern France, it’s now sourced from other coastlines, too. It’s a coarse salt best used for finishing, but it can be used for cooking too. Fleur de Sel is a flaky sea salt sourced on the coast of Brittany, France. It’s harvested from the top of saltwater ponds. With large, flat flakes, this is a finishing salt the provides a mild salty flavor and crunchy texture. Sprinkle it on salads, baked goods, and other foods for its visual appeal and texture. Maldon salt is a flaky salt made from seawater in Essex County, England, where it has been hand-harvested since 1882 using traditional methods. It’s a favorite among chefs and is known for its pyramid shape and crunchy, soft texture. It’s a luxurious finishing salt. 3. Kosher Salt Kosher salt is a coarse, flaky salt. Although refined, it doesn’t typically contain the additives like anti-caking agents and iodine that you find in table salt, and so some prefer its flavor. The kosher name isn’t so much a reference to Jewish culinary standards as it is for its effectiveness in preparing or “koshering” meat for consumption. Its larger grains draw out moisture from meat faster. So it’s a koshering salt rather than a Kosher salt. The large, flaky texture makes it perfect for pinching and sprinkling on meat and vegetables before cooking. It’s frequently used to salt the glass of a margarita. It can also be used for every type of cooking except baking. Just remember it has less sodium content than table salt so you may need more of it to achieve the same level of saltiness. 4. Himalayan Pink Salt The beautiful peachy-pink color of Himalayan pink salt comes from its iron oxide. An unrefined salt, it’s most often sourced from a mine in Khwera, Pakistan, but can also come from Maras, Peru, in the Andes. The Andean version is slightly paler in color. Himalayan salt is generally used as a finishing salt due to its crunchier texture. Some believe it’s healthier than regular salt because it’s unrefined and has trace minerals. One study, alarmingly, found trace amounts of lead in Andean Himalayan pink salt, so you may want to check that you get the Pakistan-sourced version! 5. Black Salt Black salt, also known as Kala Namak or Himalayan black salt, is used in Indian cuisine and is pinkish brown in color. It comes from the salt mines of India, Pakistan, Nepal, Bangladesh, and other areas of the Himalayas. It’s made up of sulfur compounds, which help give it a unique smell and taste. Interestingly, black salt was first used in Ayurvedic medicine for its therapeutic properties. It has antioxidant properties, lower sodium levels, and also contains important minerals such as calcium, potassium, iron, and magnesium in trace amounts. Black salt is thought to stimulate bile production in the liver, which may help to minimize heartburn and bloating. When consumed in moderation, it may also have positive effects on blood pressure and blood sugar levels. Its potassium content may potentially help relax muscle spasms too. There’s another black salt called black lava salt or Hawaiian black salt, as it usually comes from Hawaii. This salt truly is black. It has a unique, earthy flavor making it great for dishes calling for a smoky flavor. It’s best used as a finishing salt. Salt to Taste It seems new versions of seasoned and smoked salts come out every day. You can find celery salt, garlic salt, onion salt, and a variety of smoked salts at specialty stores. They usually have the sodium content of table salt. Experiment as you wish! But remember to enjoy salt in moderation. Too much sodium in the diet is a problem. It can lead to unhealthy blood pressure levels, heart health issues, and increased risk of stroke, as well as calcium loss. The FDA reports Americans typically exceed the recommended daily limit of sodium for adults (2,300 mg, equivalent to about 1 teaspoon of table salt or less). For those on salt-restricted diet, check out salt substitutes made with potassium and other minerals. 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.
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This Is How Magnesium and Calcium Can Help Improve Your Health!
Are you looking to supercharge your health and well-being? The perfect pairing of magnesium and calcium may help! These two essential minerals work together to support each other’s benefits and maximize their overall impact on your body. Let’s take a closer look at these two powerhouse minerals and explore how they complement each other to promote optimal health. What’s the Magnesium and Calcium Relationship? Magnesium and calcium are two essential minerals that play a crucial role in maintaining optimal health. Magnesium and calcium work together to support various functions in the body. Magnesium plays a crucial role in maintaining muscle and nerve function, blood sugar levels, and energy production. Calcium is vital for building strong bones and teeth, as well as supporting heart health. The combination of magnesium and calcium can help enhance each other’s benefits. For example, magnesium helps regulate calcium levels within cells, ensuring proper muscle contraction and relaxation. Also, adequate magnesium intake may improve calcium absorption in the body. Magnesium and Calcium: Deficiencies and Excesses When it comes to magnesium and calcium, balance is key. Deficiency in these essential minerals can lead to various health issues. Low magnesium levels may result in muscle cramps, fatigue, and even heart problems. On the other hand, inadequate calcium intake can weaken bones and increase the risk of fractures. Conversely, excessive intake of magnesium through supplements or certain medications can cause diarrhea or abdominal cramping. Too much calcium from supplements might lead to kidney stones or interfere with the absorption of other minerals like iron and zinc. It’s vital to maintain a healthy balance by consuming these minerals through a well-balanced diet and supplements, as needed. Adding Magnesium and Calcium to Your Diet When it comes to pairing magnesium and calcium in your diet, there are various options to consider. It’s important to include foods rich in both minerals for optimal absorption and brain and body benefits. Leafy Greens Start by incorporating leafy greens like spinach, kale, bok choy, and collard greens into your meals since they’re excellent sources of magnesium. Pair these with dairy products, such as sugar-free Greek yogurt or low-fat cheese, which can provide a good dose of calcium. Nuts and Seeds Nuts and seeds – like almonds, chia seeds, and sesame seeds – are also solid additions to your diet as they contain both magnesium and calcium. Consider mixing them into smoothies or sprinkling them on top of salads for a nutrient boost. Plant-Based Milk Another option is to opt for plant-based milks that are enriched with both minerals. This can be a convenient way to ensure you’re getting enough magnesium and calcium in your daily diet. By being mindful of what you consume and making intentional choices to pair magnesium- and calcium-rich foods, you can enjoy the powerful benefits of these two essential minerals in supporting overall health and well-being. Taking Magnesium and Calcium Supplements In addition to magnesium- and calcium-rich foods, supplements containing these minerals can be a beneficial addition to your daily routine. When searching for supplements, it’s essential to choose high-quality products that are easily absorbed by the body. Magnesium supplements come in various forms such as magnesium citrate and glycinate (avoid magnesium oxide). These different forms offer varying levels of absorption rates and benefits. Calcium supplements also come in different forms like calcium carbonate or citrate. It’s important to remember that supplements should never be used to replace a balanced diet consisting of whole foods. Focus on incorporating nutrient-rich foods into your daily meals and use supplements as a supportive tool when needed. Strategically incorporating magnesium and calcium supplements into your diet can help optimize your overall health and well-being. Remember, when it comes to supplementing effectively, consistency is key. Top Tips for How to Get More Magnesium and Calcium Into Your Diet [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Breakfast Ideas Try starting your day with a nutrient-packed smoothie. Blend together some leafy greens like spinach (rich in magnesium) with non-fat, plain yogurt or a plant-based milk (great sources of calcium), add a banana for sweetness, and you’ve got yourself a delicious way to kickstart your morning. Lunch & Dinner Ideas For lunch or dinner, consider making a quinoa salad. Quinoa is high in magnesium and also provides a good amount of calcium. Mix it up with roasted vegetables like broccoli and sweet potatoes for added nutrients. Drizzle some tahini dressing on top for extra flavor and an additional dose of calcium. Check Labels Incorporating magnesium and calcium into your diet through foods and supplements can be a simple and effective way to boost your overall health. Adding magnesium- and calcium-rich foods to your daily menu is a great place to start. Also, consider taking high-quality magnesium and calcium supplements—always conduct thorough research on purity and efficacy. When shopping, make it a habit to check supplement and food labels for magnesium and calcium content. This proactive approach can help you choose products that support your mineral intake goals. Stay Hydrated Also, don’t forget to stay hydrated throughout the day as water can play a crucial role in mineral absorption and overall well-being. [/wc_box] Perfect Pair of Multipurpose Minerals The magnesium-calcium combination is vital to the proper functioning of the body. These two essential minerals work synergistically to support various functions in the body, from bone health and muscle function to nerve transmission and energy production. Incorporating magnesium and calcium into your daily routine, through a balanced diet rich in these minerals or by supplementing with pure sources of these nutrients, can help you maintain optimal levels for overall health. So, harness the power of this dynamic duo by ensuring you’re getting enough magnesium and calcium each day. Your body will thank you for it! Note: Remember to consult with a healthcare provider before starting any new supplement regimen to ensure you’re taking safe dosages that align with your individual needs. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Chill Out with These Healthy Summer Drink & Smoothie Recipes!
There’s no better way to enjoy delicious summer fruits and veggies, hydrate your body, and stay cool on hot days than to make healthy and refreshing summer drinks and smoothies. Fresh fruits and veggies are loaded with vitamins, minerals, antioxidants, and phytonutrients to nourish your brain and body. Including protein powder, plant milk, and plain yogurt (all with no sugar added), plus nuts/seeds provide protein for brain focus and healthy fats that can satiate your hunger for hours. Remember, your brain is 80% water and proper hydration is one of the keys to optimal brain performance. So take advantage of the summer cornucopia of mouth-watering fruits and flavorful veggies and expand your repertoire of cooling, hydrating, and tasty beverages with the following recipes. Aah! Healthy, Refreshing Summer Drink Recipes Strawberry-Lime Electrolyte Delight Forget sugar-filled commercial sports drinks and make your own healthier version with this recipe. Particularly after a workout, electrolytes lost through sweat need to be replaced. Electrolytes – such as sodium, potassium, calcium, and bicarbonate – help to promote rapid fluid absorption and maintenance of body fluids. The coconut water and lime in this recipe provide your body with loads of potassium. Unrefined salt options, like Himalayan pink salt, provides sodium plus additional electrolytes like calcium and potassium, as well as essential trace minerals. Using a small amount of maple syrup, which is lower on the glycemic index than table sugar, also provides minerals and balances drinks with a touch of sweetness. INGREDIENTS ¼ cup lime juice ½ cup purified water ⅛ tsp Himalayan pink salt 4 medium strawberries (organic is best) 1 tsp 100% real maple syrup INSTRUCTIONS Combine coconut water, lime juice, water, salt, strawberries, and one tsp of maple syrup in a blender set on a high speed until strawberries are fully incorporated. Taste and add more maple syrup if desired. Serve over ice and enjoy! Makes 3 servings. Healthy Hibiscus Cooler Tea, and especially hibiscus tea, is loaded with antioxidants and anti-inflammatory properties. It helps to support healthy blood pressure and can help balance cholesterol levels, as well as optimal liver function – and it’s delicious! INGREDIENTS 3 bags of hibiscus tea (or 1 tbsp loose hibiscus tea) 3 cups water 2 small limes (4 tbsp lime juice) Mountain Valley sparkling water (or other sparkling water or club soda) A few sprigs of fresh mint leaves Simple Maple Sweetener: 2 tbsp 100% real maple syrup 2 tbsp water INSTRUCTIONS Steep the tea in hot water for 3 minutes, then remove the bags (or strain off the loose tea). Set the tea aside to cool for about 15 minutes. To make the simple maple sweetener, combine equal parts syrup and water in a small saucepan. Stir and warm on low heat (but do not boil). Set aside. Fill four medium glasses with ice. Fill each halfway with hibiscus tea and then top each with about a tbsp of lime juice and 1 tsp of the simple maple sweetener. Stir and combine. Fill the rest of each glass with sparkling water, stirring gently to combine. Adjust taste with less sweetener or more lime juice as you wish. Top with a sprig of mint, serve, and enjoy! Makes 4 servings. No-Sugar Ginger Lemonade INGREDIENTS 2 lemons 2 tbsp grated ginger 4 cups water 2-3 drops of liquid stevia (or 1tsp of powdered stevia) – or more to taste A sliced lemon for serving INSTRUCTIONS Juice the lemons and pour into a pitcher. Add the grated ginger and sweetener. Pour water on top and stir. Taste. Add more sweetener if needed. (NOTE: This lemonade is far more tart than conventional lemonade.) Pour over ice and serve! Makes 4 servings. Ooh! Healthy Smoothies Recipes for Summer Super Clean Berries & Greens Smoothie This one delivers a phenomenal amount of antioxidants with its greens and high berry content, as well as healthy protein, and fats. Also low in sugar, it’s a great smoothie to have in the morning to fuel your day or refuel your body post-workout. INGREDIENTS 1 cup of fresh seasonal berries (strawberries, blueberries, blackberries, and raspberries) 2 cups spinach 2 scoops of unsweetened vanilla plant-based protein powder 2 tbsp coconut butter or avocado 2 tbsp chia seeds or flaxseed meal 3 cups of cold purified water 1 cup ice 5-10 drops liquid stevia (or comparable healthy sugar alternative) INSTRUCTIONS Combine ingredients in a high-powered blender until smooth, adding liquid ingredients and fruit/veggies first, followed by dry ingredients, and ice (if desired) last. Divide into two glasses, serve, and enjoy! Tropical Mango-Coconut Delight Smoothie When you really want a cold treat on a hot summer’s day, this one may hit the spot. The mango and date provide just the right amount of sweetness, tempered with healthy protein and fat. You also get probiotic-rich Greek yogurt for digestive health. INGREDIENTS ½ pound of fresh mango chunks (frozen works too) ½ cup of plain, high-protein Greek yogurt ½ cup of full-fat coconut milk 2 scoops of unsweetened vanilla plant-based protein powder 2 cups of unsweetened oat milk (or your preferred unsweetened plant milk) 1 tbsp of flaxseed meal 1 tsp of chia seeds 1 large pitted Medjool date ¼ tsp of cinnamon INSTRUCTIONS Combine ingredients in a high-powered blender until smooth, adding liquid ingredients and yogurt first, followed by dry ingredients, and ice (if desired) last. Divide into two glasses, serve and enjoy! Healthy Peanut Butter-Cacao Smoothie This one perfectly satisfies sweet-tooth cravings while delivering energizing fuel for your brain and body. INGREDIENTS 1 large banana (frozen is best) 1 ½ cup of almond milk (or your favorite plant milk) 2 tbsp of organic peanut butter 2 scoops of unsweetened chocolate plant-based protein powder 1 tbsp cacao nibs (plus extra for topping) 1 tsp Maca 2 Medjool dates 1 tbsp of flaxseed meal INSTRUCTIONS Combine ingredients in a high-powered blender until smooth, adding liquid ingredients and fruit first, followed by dry ingredients, and ice (if desired) last. Divide into two glasses, add cacao topping, serve, and enjoy! Final Tip Feel free to add healthy ingredients or make substitutions. Follow your creative impulses with your smoothie making. These beverages truly can boost your health and enhance your well-being. Enjoy one today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Here's How Food Sequencing Can Help Your Blood Sugar!
There’s an exciting new diet trend making a splash on social media. Surprisingly, it has promising data behind it! This new sensation is called food sequencing. What Is Food Sequencing? Until now, much attention and research surrounding diet has been focused on what we eat, how much we eat, or when we eat. This new distinct approach to eating, also known as nutritional or nutrient sequencing, is all about the order in which we consume our food. Food sequencing holds that simply following a specific eating order of your macronutrients (fiber, protein, healthy fats, and carbohydrates) can confer some important health benefits. Indeed, research suggests that nutritional sequencing may result in more moderate blood sugar spikes after a meal, as well as an increase in the release of the satiety hormone called glucagon-like peptide 1 (GLP-1). If you want to support healthy blood sugar levels – while increasing satiety and general health – food sequencing may be worth a try. Here’s a closer look. Food Sequencing to Support Healthy Blood Sugar Levels The practice of eating macronutrients in a certain order for health reasons isn’t new. However, research on the effects of food sequencing as a means of quelling blood sugar spikes is relatively recent. And while most of the studies conducted have been small, their results are impressive. A 2014 Japanese review study found that in individuals with established blood sugar problems, simply eating vegetables before carbohydrates (compared to carbohydrates before vegetables) resulted in significantly less increases in blood sugar levels post-meal and better overall blood sugar level maintenance long-term (a period of 2½ years). A more recent 2023 review of 11 studies suggests that the most effective sequencing for supporting healthy blood sugar levels post-meal (as well as increased release of GLP-1) is the following macronutrient order: First: Fiber-rich vegetables Second: Lean protein and healthy fats Third: Carbohydrates (such as rice, potatoes, pasta, bread, and fruit) A 2019 study enlisted 15 people who were in the beginning stages of consequential blood sugar issues. They were given three separate meals with macronutrients in three different sequences. When the participants sequenced their meals with salad (vegetable) first, and then after 10 minutes, grilled chicken (protein) and ciabatta (carbohydrate), they had the most favorable outcomes in terms of blood sugar levels and insulin release compared to the others. Blood sugar levels were a full 40% less than when the ciabatta (carbohydrate) was consumed first! Scientists theorize that eating fiber, fat, and protein ahead of carbohydrates may be what delays stomach emptying, which may slow down the absorption of sugars from the carbohydrates in the bloodstream. These findings show that food order can impact blood sugar in significant ways. Food ordering provides a new way to address blood sugar maintenance that may be easier for people to do than restrictive diets. There are many benefits that come from keeping steady blood sugar levels such as better brain function, reduced cravings, less fatigue, steady mood, and less risk of developing degenerative health issues related to blood sugar and circulation, to name a few. Food Sequencing and Satiety As noted already, nutrient sequencing is associated with increased levels of the satiety hormone GLP-1. GLP-1 basically slows digestion and tells your brain you’re not hungry. That’s why popular drugs for managing weight and blood sugar (i.e., Ozempic) are designed to mimic GLP-1. Although the increase of GLP-1 associated with food sequencing is moderate, it may potentially aid in managing weight. Veggies Before Carbs Here’s the take-home, shorthand message of nutritional sequencing: Eat veggies before carbs. It’s important to emphasize that more research is still needed to better understand and quantify the suggested benefits of nutrient sequencing. The data isn’t yet conclusive enough to merit altering your diet, especially if what you’re doing is working. On the other hand, if you feel inclined, experts say try it out. It’s certainly not a bad practice to consume your nutrient- and fiber-rich vegetables, healthy fats, and lean proteins before carbs. Of course, consult your primary care doctor first. If you have had trouble with disordered eating, food sequencing isn’t recommended. 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.
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10 Ways to Have a Healthy & Safe 4th of July!
It’s time for sunshine, barbecues and fireworks. 4th of July celebrations can be a fun time to hang out with friends and family and feast on delicious foods. But before scooping up a heaping mound of potato salad or reaching for a slice of homemade apple pie, make sure to establish a nutritional game plan to help safeguard your healthy diet. So, how can you enjoy the holiday while maintaining the discipline of a brain-healthy lifestyle? To avoid the many pitfalls that can come with Independence Day celebrations, keep these helpful and healthful tips at the 4-front of your mind… 10 Ways to Keep Your 4th of July Safe & Healthy New Traditions If you’ve grown tired of going to the same places and doing the same things on the 4th of July, establish a new tradition for your family. Instead of lounging around the pool or going to a movie to beat the heat, do something that will get the blood flowing. There are a variety of lawn games that can get you and your family up and moving around. You may also consider hosting a neighborhood volleyball or kickball tournament. Many areas host Independence Day 5K or 10K races, so consider competing in one if you’re ready to take things to the next level. Use Sunscreen One of the benefits of engaging in outdoor activities is that you get lots of sunshine. Daily exposure to just 10 to 30 minutes of direct sunlight can boost vitamin D3 levels, which can help improve your mood. Be sure to monitor how much sun you’re getting – too much exposure can lead to severe sunburn and even skin cancer. To prevent these detrimental outcomes, always use sunscreen when spending time outside. It’s recommended to use SPF 30 or higher. Grill Healthy What would a 4th of July celebration be without a backyard barbeque? If you’re hosting a party, make sure to offer your guests healthy options. Instead of the traditional greasy hamburgers and toxic hotdogs, grill up some boneless, skinless chicken breasts or wild caught, cold-water fish. You can also make kabobs with your favorite vegetables and lean beef or simply grill vegetables as a nutritious side item. There are many ways to grill healthy, so get creative! Pack a Snack Emergency rations can be a lifesaver if you get a snack attack. The best way to regulate your blood sugar is to eat a healthy snack every 3-4 hours. Examples of healthy snacks are “no sugar added” dried fruits (raisins, cranberries, and cherries), vegetables (baby carrots, celery, and snap peas), and nuts (almonds and walnuts). These natural snacks are portable and are ideal for fending off hunger between meals. Stay Hydrated Every system in the human body needs water to function. Your brain is roughly 80% water, so avoid anything that dehydrates it. Staying outside for extended periods of time, especially in arid regions, may require that you drink extra water to remain well hydrated. If your celebration plans include hanging out at a lake or pool or playing outdoor games during the heat of the day, make sure to drink plenty of water. Avoid Alcohol Though present at many 4th of July gatherings, alcohol should be limited or avoided altogether. From the outset, ensure that your celebration won’t be ruined by the bad decisions that can come from excessive alcohol consumption. Alcohol is a triple whammy: it’s high in calories, is bad for the health of your brain, and lowers your resistance to temptations. You’ll need all your willpower to avoid the cheese dip and scrumptious-looking desserts, so staying sober is an all-around wise choice. Fill Up First Before going to a gathering where you know unhealthy foods will be served, eat a brain healthy meal (one low in carbs and high in protein and vegetables) before you go. That way, you won’t feel hungry and will be less tempted to eat foods that are high in unhealthy fat and sugar. Make sure to leave some room for any healthy foods that might be served at the party. Reclaim Desserts Desserts are the downfall of many people, especially during holiday parties. The danger inherent in a dessert bar is that the abundance and variety of options can tempt you into trying more than one selection or going back for seconds when a particular treat tantalizes your taste buds. It’s best to skip the dessert bar altogether. If you’re hosting a party, offer guests healthy alternatives. Serve up kabobs made from an assortment of fresh fruits or try Red White & Blue Popsicles. Your kids will love them! Leave It to The Professionals Every 4th of July, many accidents and injuries occur near homemade fireworks displays. Due to fire hazards, many states/counties don’t allow the sale or exhibition of fireworks. If your friends or family are intent on setting off fireworks, please first verify that this is legal in your area and then take every precaution to ensure the safety of nearby people and property. The safest option is to watch a professional fireworks display, which can be enjoyed either live or on TV (from the comfort and safety of your own home). Keep Connections Strong Sometimes the 4th of July holiday can become a blur of activity, so be sure to slow down and spend time with your friends and loved ones. Make socializing, rather than food, the focus of the event. Try to have a quality conversation with each person at the gathering. This will help keep your social connections strong. The BrainMD team wishes you and yours a safe, healthy and Happy 4th of July! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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