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What is A1C and What Should My Number Be?
Ever get confused with all those names and numbers on your blood work results sheet? Perhaps you’ve seen A1C on the list and have wondered what it is. Well, wonder no more! Today, we’ll take a closer look at A1C to show you how managing it can make a big difference to your overall health. What Is A1C? A1C is a test that measures your average blood sugar level. It can give your healthcare practitioner a good idea of how well you’re managing your health. This test also may appear as hemoglobin A1C, HbA1c, glycated hemoglobin, and glycosylated hemoglobin. Why You Should Get Your A1C Tested A1C testing is important because it can provide a clearer picture of your overall health. This test measures the blood levels of a glycate formed between sugar and hemoglobin. It’s especially valuable for those with insulin challenges and is used to diagnose type 2 diabetes and prediabetes. Importantly, 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. Your doctor may order an A1C test to see how well your blood sugar levels have been controlled over the past few months. If your A1C is high, it means that your blood sugar levels have been high over the past three months and you’re at a greater risk for developing serious health complications. This is why it’s so important to keep your A1C level under control. What Are the Risks of Having High A1C? There are many risks associated with high A1C levels, and people with blood sugar issues may be at a greater risk of developing serious health conditions. When blood sugar levels are consistently elevated, it can damage blood vessels in the eyes, kidneys, and feet, which can lead to vision loss, kidney failure, and amputations, respectively. High A1C levels also can lead to an increased risk of stroke. How to Interpret A1C Test Results Normal A1C levels are below 5.7%. If your A1C is higher than that, it means your blood sugar levels have been high and you may need to make some diet and lifestyle changes. Your A1C results can range from 4% to 6%, which is still within the normal range. But if your results are consistently 6% or higher, it’s a good idea to talk with your doctor about ways to lower your blood sugar levels. Even a small reduction in A1C can reduce your risk of health problems, such as nerve, kidney, and heart issues. How Long Does It Take to Get Test Results? It can take up to two weeks for A1C test results to come back. If your A1C test results are high, it means you have too much sugar in your blood and you may need to make changes to your diet and lifestyle. Consult with your doctor or healthcare provider. Interpreting Your A1C Test There are a few other key things to consider when interpreting your A1C results that can give you a more complete picture of your overall health. First, it’s important to understand that your A1C results are just one part of the puzzle – they should be interpreted along with other blood tests, such as your lipid panel and fasting glucose levels. Second, keep in mind that A1C results can vary depending on the time of day they were taken – for the most accurate results, it’s best to have them taken first thing in the morning. If you’re on any medications that could affect your A1C levels (such as birth control pills or statins), be sure to mention this to your doctor so they can interpret your results accordingly. How to Lower Your A1C? If you’re working to lower your A1C levels, there are a few things you can do to help. First, work with your healthcare practitioner to come up with a plan that’s right for you. This may include making changes to your diet and exercise routine. Also, you may need to take medications or insulin to regulate your A1C levels, per your doctor’s recommendation. In addition to medications, there are several natural interventions you can try to help lower your A1C levels. Some of the Best Natural Ways to Lower Your A1C Levels Here are just a few ideas for how to lower your A1C levels naturally. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Be sure to: monitor your blood sugar levels regularly take steps to prevent low blood sugar levels (hypoglycemia) take steps to prevent high blood sugar levels (hyperglycemia) cut out sugar-sweetened beverages and artificial sweeteners use cinnamon in your cooking since it can help lower fasting glucose levels, improve insulin sensitivity, and reduce HbA1c stay as active as possible eat a healthy diet manage stress get plenty of quality sleep [/wc_box] Also, be sure to talk to your doctor about any changes in your medications, diet, supplements, or lifestyle habits. Get to Know Your A1C Deciphering A1C results can be tricky, but it’s important to understand the meaning of them so you can get a better sense of your overall health. Knowing what these numbers mean for your body can help you make decisions and changes in lifestyle habits that can keep you healthier over the long-term. It’s also good to remember that not all conditions are permanent; with a healthy diet, exercise program, and medical care, you may be able to reduce the risks associated with high A1C numbers. So, review your results periodically and take action if necessary. Your future self thanks you! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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What is Glyphosate and Is It Harmful to My Health?
Did you know you might be consuming a potentially harmful substance with every bite you take? Glyphosate, a commonly used herbicide, has sparked controversy and raised concerns about its presence in our food supply. As this debate continues to gain momentum, it’s crucial to dig deeper and unravel the true extent of glyphosate’s effects on our health. How harmful is glyphosate? Let’s explore the impact this controversial chemical may have on our well-being. From farm to fork, it’s a topic that affects us all, so let’s dig in! What is Glyphosate? Glyphosate, the active ingredient in Roundup, is the most widely used herbicide in the world. Typically used in agriculture and lawn care, it’s effective at killing broadleaf weeds and grasses, however, it’s also been linked to several health concerns. Critics of glyphosate argue that it’s a carcinogen and endocrine disruptor. Glyphosate also has been linked to kidney issues, reproductive problems, and birth defects. Due to the conflicting and inconclusive evidence, it’s still unknown if glyphosate is harmful to human health. However, many health experts believe it’s best to err on the side of caution and avoid exposure to this chemical whenever possible. History of Glyphosate in Our Foods Glyphosate has been a registered pesticide in the U.S. since 1974. Use of this common pesticide has increased exponentially in recent years due to the widespread adoption of genetically engineered crops. While glyphosate is considered safe by many regulatory bodies, growing evidence suggests it may be harmful to human health. Glyphosate has been linked to a number of health problems, including hormone disruption and reproductive problems. In 2015, the International Agency for Research on Cancer (IARC) classified glyphosate as a “probable human carcinogen.” This classification was based on limited evidence from epidemiological studies, which showed an increased risk of non-Hodgkin’s lymphoma in people exposed to glyphosate. Another study found that exposure to glyphosate may increase the risk of premature death. The study showed that people with high levels of glyphosate in their urine had a significantly increased risk of dying from any cause over the next 20 years, compared to those with lower levels of glyphosate in their urine. There’s also evidence linking glyphosate to hormone disruption and reproductive problems. Studies have found that glyphosate may interfere with the endocrine system and disrupts the hormones involved in reproduction and development. Alarmingly, one study found that low doses of Roundup (a formulation of glyphosate) created high incidences of birth defects in frog and chicken embryos. Sources of Glyphosate in Our Foods There are several sources of glyphosate in our food supply. Some of the most common include: Non-organic Soybeans: According to the U.S. Environmental Protection Agency (EPA), glyphosated soybeans are the predominant type of soybean grown in the U.S. The USDA estimates that over 90% of soybean acres were treated with glyphosate between 2006-2012. Corn: Glyphosate is commonly used as a pre-harvest desiccant on corn, meaning it’s sprayed on the crop to dry it out prior to harvest. This practice is controversial, as it increases the risk of glyphosate residue contamination in maize products. Canola: Like soybeans, glyphosated varieties of canola are widely planted in North America. In Canada, over 90% of canola farms use glyphosate herbicides. Fruits and Vegetables: Glyphosate is sometimes used as a pre-harvest desiccating agent on fruits and vegetables such as apples, pears, potatoes, and tomatoes. While this practice isn’t widespread, it does increase the likelihood of residue contamination in these foods. Best Ways to Avoid Glyphosate in Foods Though it may be impossible to completely rid your diet of glyphosate, here are some top tips for how to avoid exposure to these toxins in your foods: Check labels carefully for the presence of glyphosate or other herbicides. Buy organic foods whenever possible. Wash fruits and vegetables thoroughly before eating them. Avoid processed foods and eat whole, unprocessed foods whenever possible. Stay Informed About Glyphosate Glyphosate has become a controversial issue when it comes to our food supply. With its potential health risks and environmental impacts, many are calling for stricter regulations of this chemical and greater transparency from companies who use it in their products. As consumers, we can demand safer alternatives and learn more about how this prevalent herbicide is impacting our environment and our health. By staying informed on these issues, we can make better decisions regarding what we consume and support responsible manufacturers that don’t use glyphosate in their production processes. Hopefully this article has provided some basic information about glyphosate. As research on this pesticide continues, we’ll get a more accurate picture of its potential impact, whether negative or not, on human health. 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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Here Are Some of the Best Ways to Eat Healthy on a Budget
If you frequent trendy vegan restaurants or shop at high-end health retailers, you know that eating healthy can get expensive, fast! But it doesn’t have to. With a little planning and forethought, you can enjoy healthy eating without breaking the bank. Indeed, research from the Harvard School of Public Health found that healthy eating costs just $1.48 more a day than consuming less healthy foods. That said, healthy eating on a budget does require effort. You’ll need to be both creative and willing to do without some conveniences. Here are tricks and tips gleaned from health- and budget-conscious experts to help you save money without skimping on your enjoyment of food – plus some delicious, nutritious, and affordable recipes! 6 Top Tips for Affordable, Healthy Eating + Recipes! 1. Start Eating Meals at Home Eating home-cooked meals is one of the best ways to affordably enjoy healthy food. That means switching from eating out to eating in, packing a lunch, and bypassing the prepared foods section of the market. It’s all about planning. Decide what you’d like to eat during the week and make a well-thought-out list of food items to buy at the grocery store. People who shop in grocery stores typically spend less than buying online, research suggests (although there are some online deals to be had). Use ingredients that are called for in several recipes to ensure you’ll use what you buy. Keep in mind that your leftovers from dinner can make a great lunch the following day. Find recipes online. Ask friends for ideas. Choose dishes that can last for a few days like a healthy turkey chili or a killer-tasting hummus. Beware of over-shopping. A study in the American Journal of Agricultural Economics found that a typical American household wastes about 32% of the food it buys! Buy perishables for a few days at time to reduce the likelihood of food going bad. Also, remember to shop after you’ve eaten. You’ll be less likely to over-shop on unnecessary food items. 2. Go Big on Whole Grains and Beans Whole grains such as brown rice, quinoa, and oats – and all types of beans such as pinto, black, lentils, white, soybeans, and garbanzo beans – deliver nutrition and value in spades. They’re loaded with fiber and nutrients and are very versatile when it comes to recipes. They’re filling, delicious, and inexpensive. Use them in salads, casseroles, chilis, soups, dips, and your favorite recipes. Save even more by buying them in bulk. Choosing to consume more whole grains and beans (as well as tempeh and tofu) in place of some meat-based meals is generally more economical and healthier too. 3. Choose Frozen and Canned You don’t always need to go fresh with your fruits and vegetables; frozen and canned options are money-saving, healthy choices too. Frozen fruits and vegetables are often picked at peak ripeness, and some comparative research to fresh produce shows they’re just as nutritious (and sometimes more) in nearly every instance. They’re typically available in resealable packaging, allowing you to use what you need and store what’s left. Just be sure you choose plain frozen vegetables (without salt, sauce, or butter) and plain frozen fruit (without added sugar or syrup). Frozen fruit and frozen spinach are great to have on hand to use for smoothies. Frozen vegetables are wonderful for casseroles, soups, and quiche. When choosing canned fruits and vegetables, again, be sure it has no added sugars, syrups, or sauces. 4. Take Advantage of Coupons, Sales and Membership Rewards You can cut your grocery bill by using coupons, taking advantage of specials, and through rewards memberships. Coupons are excellent if you have a planned out shopping list as they’re typically for specific items. There are some apps you can download that will give you access to grocery store coupons online and in-store in your area, too. Shop at grocery stores that have frequent sales and specials on select items. Pay attention. Since meat, poultry, and fish are among the most costly items – get them when they’re on special and freeze what you aren’t ready to use. You will often find fruit and vegetables in season on special. (Avoid buying foods that are out of season. They usually don’t taste good and will cost you more!) Don’t forget, you can get savings anytime at most every store by buying their generic offerings rather than brand names. Of course, buying in bulk will usually save you money as well. Enroll in rewards programs at any grocery store you frequent. Big box membership discount stores offer excellent food savings if you have a big family. 5. Don’t Always Go Organic To avoid the higher cost of organic produce, be choosey about what organic items you buy. The Environmental Working Group (EWG) tests levels of pesticides on produce each year and rates the worst (the Dirty Dozen) and the best (the Clean Fifteen). You could buy conventional for the clean fifteen and only buy organic for the dirty dozen only. Alternatively, shop at a local farmer’s market, which often offers seasonal produce grown without pesticides (albeit not certified organic) at good prices – especially if you go at the end of a market and negotiate. Although it isn’t an instant solution, consider growing some of your own produce such as carrots, zucchini, lemons, avocado, and tomatoes. You can’t beat the price or quality. 6. Switch From Processed to Whole Foods Snack foods or fast foods are usually high in sugar, refined carbs, unhealthy fats, and salt. They may provide short-term comfort, but come at a high cost to your health and pocketbook. Start choosing whole foods instead. Load up with whole fruits and vegetables, whole grains, nuts, lean poultry, low fat dairy, and fish, etc. Spend an hour on a Sunday prepping healthy meals for the week. Choose to make a healthy salad or sandwich from home for lunch instead of going through the drive-thru, eating out, or getting a prepared foods item. Instead of grabbing something from the vending machine, choose a satisfying and low-cost, nutritious snack (such as apples and almond butter or hummus and veggies). Healthy, Affordable Recipes [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Simple Homemade Hummus Make this at the start of the week. Use it in sandwiches and for snacks. It’s better than anything you could buy at the store and much less expensive! INGREDIENTS 1 ½ cups cooked chickpeas (about a 15-ounce can) ½ cup tahini ¼ cup lemon juice 1 medium-to-large clove garlic, roughly chopped 1 tablespoon extra-virgin olive oil ½ teaspoon Real Salt 2 to 4 tablespoons ice water ½ teaspoon ground cumin sprinkle of ground paprika and a sprig of parsley to garnish INSTRUCTIONS In a high-speed blender (or food processor), add in the chickpeas, tahini, olive oil, lemon juice, garlic, cumin, and salt. Use the blender baton to blend until very smooth, adding water as needed to blend, and/or to reach your desired consistency. Enjoy a heaping spoonful on a plate, topped with garnishes and served with warm sliced pita and veggies. Transfer the remainder to a sealed storage container and refrigerate. Will last up to a week! [/wc_box] [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Tana Amen’s Healthy Turkey Chili Cook this up on a Sunday and enjoy throughout the week or store a portion of it in the freezer to enjoy later. INGREDIENTS 1 lb lean ground turkey (free-range, hormone-free, antibiotic-free) 1 tablespoon refined coconut oil 1 cup chopped onion 3 cloves garlic chopped 1 jalapeño pepper (optional – it’s very spicy!) 1 teaspoon chili powder 1 small can Ortega chilis 1 tablespoon fresh oregano 1 teaspoon cumin seed 1-2 teaspoons Real Salt 3 cups diced tomatoes, fresh or organic canned (no salt added variety) 2 cups chicken or vegetable broth 1 cup bell peppers chopped 2 cups celery chopped ½ cup zucchini chopped 2 cups kidney beans cooked and drained (use canned if you don’t have time to cook beans) 1 cup black beans or chickpea beans cooked INSTRUCTIONS In a large saucepan or pot, brown turkey meat in refined coconut oil over medium heat. Crumble turkey and break apart as much as possible. Add onion and stir for about 2 minutes. Meat should be lightly browned. Add garlic, jalapeño (if using), chili powder, Ortega chilies, oregano, cumin seed, salt, and tomatoes. Mix thoroughly until spices are well blended with meat (about 3 minutes). Add broth and bring to a boil, then reduce heat to low, and simmer for 5 minutes. Dish out 2 cups of chili mixture. Put about 1 cup of chili at a time into the blender. Add ½ cup bell pepper, 1 cup celery, and ¼ cup zucchini, and purée. Repeat with other cup of chili and the rest of pepper, celery, and zucchini. Pour each mixture back into the remaining chili pot. Adding the puréed vegetables not only makes the chili tasty, but is a great way to add fiber and vitamins without overcooking. Add the beans. Stir thoroughly and heat through on medium-low, about 5 minutes. Serve hot. [/wc_box] [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Tana Amen’s Chicken Rainbow Quinoa Salad INGREDIENTS 1 cup red quinoa 2 cups water ¼ cup olive oil 2 tablespoons fresh lemon juice zest from 1 lemon salt and pepper to taste ½ cup pomegranate seeds or ¼ cup dried cranberries 4 green onions chopped 1 yellow pepper thinly sliced 1 cup baby spinach 1 cup garbanzo beans rinsed and drained (always soak overnight and cook thoroughly; only use canned beans in a pinch) ½ cup fresh basil chopped 3 cups chicken breast baked or grilled chopped, hormone-free, antibiotic free, free-range INSTRUCTIONS Rinse quinoa well. Combine quinoa with 2 cups water in a medium pot and bring it to a boil over high heat. Reduce heat, cover, and simmer for 20 to 30 minutes or until water is absorbed and quinoa is fluffy. Remove from heat and let cool. In a small bowl, mix olive oil, lemon juice, lemon zest, salt, and pepper. Set aside. In a large bowl, mix quinoa, pomegranate seeds, green onions, yellow pepper, baby spinach, and garbanzo beans. Stir in basil and toss with prepared dressing. Top with chicken. Serve chilled or at room temperature. [/wc_box] Enjoy these affordable, healthy recipes! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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4 of the Best Ways to Get Natural Headache Relief
Are you tired of relying on over-the-counter painkillers to alleviate your pounding headaches? What if there were natural ways to help relieve headache pain? From ancient techniques to modern approaches, let’s take a closer look at some of the best natural ways to mitigate headache pain. What Causes Headaches? Headaches may be caused by several factors. Here are just a few: dehydration hunger head injury excessive alcohol consumption serious sinus issues stress diet cold/flu jaw problems medications poor sleep Keep in mind, your symptoms might be related to the specific type of headache you’re experiencing. Types of Headaches There are many things that can provide natural headache relief, and some can be found at your local grocery store or pharmacy. However, not all headache interventions are the same. Some may provide temporary relief, while others may have no effect whatsoever. To find the best natural treatment for your headaches, it’s important to understand the different types of headaches and their causes. Tension Headaches One of the most common types of headaches are tension headaches. These are usually caused by stress or muscle tension in the neck and shoulders. If you suffer from tension headaches, you may find relief by taking a hot bath, using a heating pad, or massaging the affected area. Migraine Headaches Migraine headaches are another common type of headache. They’re often accompanied by nausea, vomiting, and sensitivity to light and sound. Migraines can be triggered by stress, certain foods, hormonal changes, or weather changes. If you suffer from migraines, you may be able to find relief by taking an over-the-counter pain medication or prescription migraine medication, but it’s recommended to try natural alternatives first. Cluster Headaches Cluster headaches are less common than tension headaches or migraines, but they can be just as debilitating. Cluster headache sufferers typically experience intense pain on one side of the head that comes in “clusters” or cycles. The pain is often accompanied by redness in the eye on the same side as the pain. Cluster headaches can be triggered by heavy alcohol consumption, smoking, bright lights, and certain foods. Many people who suffer from cluster headaches seek relief by taking common pain relievers or prescribed medications, but natural solutions may help as well. No matter which type of headache you’re dealing with, here are some of the best natural ways to treat headaches… 3 of the Best Options for Natural Headache Relief Aromatherapy Aromatherapy is one of the oldest and most well-known forms of natural medicine. The practice of using essential oils to promote health and happiness dates back thousands of years and can be found in many different cultures. Aromatherapy is thought to work by stimulating the olfactory system, which is the part of the brain responsible for smell. When essential oils are inhaled, they may interact with the limbic system, which is responsible for emotions, memory, and the stress response. This interaction can lead to a reduction in stress, as well as an improvement in mood and overall well-being. Essential oils can be used in several ways. The most common method is through diffusers, which disperse the oil into the air so that it can be inhaled. Essential oils also can be added to baths, massages, or applied directly to the skin. The best way to choose an essential oil is to select one based on its scent. Some common scents, such as lavender, chamomile, peppermint, eucalyptus, and lemon, may help relieve headaches. Once you’ve selected an oil, it’s important to read the label carefully and follow the directions for use. Acupressure Acupressure is an ancient Chinese healing practice that involves applying pressure to specific points on the body. This pressure can be exerted with the fingers, elbows, or other objects (but not needles, which are used in acupuncture). Acupressure is said to release tension and promote relaxation. It’s often used as a treatment for headaches, neck pain, and fatigue. There are many different acupressure points on the body. The most common points for headache relief are located on the temples, forehead, and back of the head. To use acupressure for headache relief, simply apply pressure to the desired points for 1-2 minutes. You may feel a throbbing or tingling sensation during this time. If you suffer from severe headaches, it’s best to consult with a healthcare professional before beginning acupressure, or any new treatment or regimen. Herbal Teas When it comes to herbal teas, there are many different options available to help relieve headaches. Some of the most popular herbs for headache relief include ginger, peppermint, lavender, chamomile, and eucalyptus. Ginger is a well-known remedy for nausea and vomiting, but it also can be effective in treating headaches. Ginger tea or supplements can help to soothe an upset stomach and ease pain. Peppermint is another herb that can be helpful in relieving headaches. Peppermint oil can be used to massage the temples and forehead. Lavender is a relaxing herb that can be helpful in reducing stress and tension headaches. Chamomile has soothing and anti-inflammatory properties that may help to reduce the severity of headaches. Eucalyptus oil can be used to massage the scalp and neck to help relieve tension headaches. There are many other herbal teas that can be helpful in treating headaches. Talk to your doctor or a qualified herbalist to find out which ones may work best for you. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Top Tips to Reduce Headache Symptoms Drink lots of fluids, especially water, to stay hydrated as dehydration can cause headaches. Limit your intake of caffeine and alcohol since these can trigger or worsen headaches. Get plenty of rest and relaxation to help ease tension and stress, which can contribute to headaches. Regular exercise can help to reduce stress and improve overall health. Eat a healthy diet with plenty of fruits, vegetables, lean proteins, and healthy fats to help reduce stress and improve your overall health. [/wc_box] Natural Headache Relief If you’re looking for long-term headache relief or just preventative measures, consider implementing the above lifestyle changes. It’s important to remember that people may have different reactions depending on their body type, so we recommend consulting a doctor before attempting any of the suggested treatments. Taking these steps may be a great way to help reduce the frequency or severity of your headaches! 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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Is There a Link Between Nutrition and Mental Health?
Here’s a new, compelling reason to prioritize your diet: the food you consume plays an influential role in your mood and mental well-being. Indeed, a growing body of nutritional research indicates a significant link between dietary patterns and mental health. This new field of study is called nutritional psychiatry. Unfortunately, only half of U.S. adults claim they try to eat a healthy diet, according to data from Statista. Too often, food choices are driven by convenience, affordability, cravings, bad habits, or mood. On a brighter note, there’s a lot of room for mental health to improve if more people focus on upgrading the nutritional quality of their diet. Here’s what you need to know about nutrition and mood, as well as tips on how to eat to support your mental health! Food and Mood As one might expect, research shows that greater well-being, happiness, and a positive mood are highly associated with healthy dietary patterns. A healthy dietary pattern may include: whole grains fiber-rich fresh fruits, veggies, and nuts/seeds fatty fish and seafood lean, quality poultry and meat It would also limit amounts of processed foods, added sugars, and unhealthy fats. Tragically, the standard American diet (SAD) is low in these healthy foods. Instead, it’s loaded with added sugars, refined carbohydrates, unhealthy fats, and food additives. Research shows that the SAD diet is an apt acronym as it’s associated with low mood, feelings of anxiousness, and poor mental health. One recently published review went as far as to suggest that poor nutrition may play a causal role in a number of mental health disorders – and dietary interventions may help people who struggle to maintain their mental health! Nutrition and Mental Health Your brain uses more than 20% of the total energy you take in. The food you consume provides key nutrients your brain requires to produce neurotransmitters such as serotonin, dopamine, and norepinephrine. These neurotransmitters are central to the regulation of cognition, mood, and appetite. Additionally, your brain is very metabolically active. It needs antioxidants to protect against oxidative stress and neural inflammation, which are linked to low mood and other brain health issues. The gut is in constant communication with the brain and synthesizes neurotransmitters that regulate mood. Consuming foods to promote gut health is critical to healthy mental hygiene. Keeping these interconnections in mind, here’s how helping your brain and body can help you feel your best mentally. 4 Eating Habits That Can Improve Your Mental Health 1. Eat More Fruits and Veggies If you want to support a positive mental outlook, make sure you get the recommended five or more servings of fresh fruits and vegetables each day. Fruits and veggies are rich in vitamins, minerals, polyphenols, and fiber. The antioxidant power of certain vitamins and polyphenols may help protect your brain and body against oxidative stress – too much unchecked oxidative stress is correlated with low mood. Additionally, the high fiber content is beneficial to your gut microbiome – which supports healthy production of serotonin – a key neurotransmitter for regulating mood. Leafy greens and certain fruits provide your body with minerals that are important to maintaining mental health. Mineral deficiencies have been found to contribute to mood issues. A study that followed the eating habits and mental wellness of more than 80,000 individuals showed that mental well-being increased with the servings of fruits and vegetables participants consumed. Measures of well-being (such as life satisfaction and happiness, amongst others) peaked at 7 portions a day. In comparison, the average American eats about 1 serving of fruit and 1½ servings of vegetables a day. 2. Ditch the Sweets and Refined Carbs Ice cream, sugary sodas, crackers, cookies, and cakes may give your mood a temporary lift but end up worsening your mood in the long run. If you want to promote mental health, cut them out! These sugary foods score high on the glycemic index and typically worsen the body’s regulation of insulin, which can cause mood shifts and other mental issues. It also can fan the flames of oxidative stress and inflammation – which aren’t good for your brain or mental wellness. Lots of research has found a correlation between consumption of these foods and low mood, feelings of anxiousness, and mental health issues – whereas low (added) sugar intake is associated with better mental health. Eat whole fruit or berries in place of sugary treats. Stevia is a great healthy alternative to artificial sweeteners. 3. Take Care of Your Gut Health Did you know that your gastrointestinal tract is lined with a hundred million neurons, and roughly 95% of your serotonin is synthesized in your gut? It’s crucial for your brain health and overall mental health to eat in a way that supports your gut health. Enjoy fermented foods like sauerkraut, kimchi, kefir, yogurt, and kombucha – which are loaded with beneficial bacteria – or take a quality probiotic supplement. Also, be sure to eat prebiotic foods that feed the good bacteria in your gut. Some great prebiotic foods include lentils, chickpeas, beans, oats, bananas, asparagus, leeks, garlic, onions, nuts, and Jerusalem artichokes. Stay away from foods that can harm your gut health like alcohol, artificial sweeteners, salty foods, fried foods, too much saturated fat, too much red meat, refined carbohydrates, and added sugars. 4. Embrace the Mediterranean Diet When contemplating what dietary pattern to follow – trade in the SAD diet for a Mediterranean one. Observational research shows that the Mediterranean dietary pattern is associated with a lower risk of problems with mood. Traditional diets also are good patterns to follow. That means consuming loads of fruits, vegetables, whole grains, fish and seafood, nuts and seeds, and only modest amounts of lean meats and dairy. Foods that are especially good for mood include berries, avocados, leafy greens, beans and legumes, olive oil, fatty fish, dark chocolate, green tea, and herbs and spices. Eating for Mental Health When it comes to your health, nutrition matters. Any effort to consume more nutrient-rich foods will likely benefit your mood and overall mental health. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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6 Brain-Healthy Snacks for Kids On the Go
It’s a simple equation: Busy schedules plus picky young eaters plus a lack of preplanning can equal a disaster when it comes to your kids’ snacking habits. Many parents, weighed down by endless to-dos, don’t prioritize healthy snacks for their children. But when you stock several options that can be easily enjoyed on the go, there’s no excuse for not eating right, even between meals. With childhood obesity, a decrease in physical activity, and the easy availability of ultra-processed foods now affecting our youth, this topic is more important than ever. Stuffing kids with sweets like donuts and pastries, or salty, unsatisfying choices like chips, harms instead of nourishes their health. Here, I’ll share some of my favorite kid-friendly snacks, as well as my top snack-planning tips for busy parents. 6 Healthy Snacks for Kids On the Go Snacking is a healthy part of our eating routine—but only when we make the right choices. A quality snack will fight fatigue and fuel energy so your kids can do their best at school or on homework. It will also keep them from being so hungry that they overeat at meals or reach for junk foods. In general, a mix of protein, healthy fats, and complex carbohydrates (such as raw veggies) are the building blocks of a well-balanced snack. These are best served in the mid-morning, mid-afternoon and/or later afternoon to keep their metabolism going strong throughout the day. Here are some ideas for kid-approved snacks that they can eat even if time is limited: 1. Stay Sharp Pizza Snacks Kids notoriously love pizza. But they can be less than enthusiastic about eating their veggies. The Stay Sharp Pizza Snack is a way to combine both—I call it a gateway to healthy eating. Plus, you can endlessly customize this recipe to fit your needs. For a more traditional take, you could use a gluten-free pizza crust or gluten-free bread as the base, but I like sneaking in veggies by using a halved zucchini or squash as the pizza “crust.” You simply top it with tomato sauce and other heart-healthy ingredients (think dairy-free cheese, lean proteins, and veggies), then bake in the oven. It’s a fun finger food for before a homework session, or to serve when your child’s friends are visiting. 2. Go-Well Trail Mix Trail mix offers that ideal combo I mentioned above: protein, fat, and carbohydrates. Plus, you can make a big batch and grab it on the go, saving your kids from the school vending machine or a drive-thru window. I love my Go-Well Trail Mix specifically for its brain-healthy omega-3 fatty acids and delicious fruit combination (berries and coconut—yum). Simply mix ¼ cup each of raw cashews, raw slivered almonds, raw walnuts, and raw cacao nibs, plus 2 tablespoons each of goji berries, dried mulberries, dried blueberries, and shaved coconut (all unsweetened). You can adjust this recipe to the amount you need and simply separate it into small containers to keep portion size on track. 3. Fruit and Nuts I love this combination because it can be customized in so many ways—and can even mimic a decadent dessert. For example, get all of the comfort of homemade apple pie (without the sugar and simple carbs) by slicing up a half or whole green or red apple, then sprinkling it with cinnamon. Warm it up in the oven at 350 degrees for about 10 minutes, and serve with 1 tablespoon of almond butter for dipping. (Just make sure the apple has cooled if your kids are taking this snack on the go.) If you don’t have an oven handy or time to spare, no problem—grab a small piece of raw fruit and about 10 whole nuts, such as macadamia nuts, or 1 tablespoon of nut butter. I avoid peanut butter—peanuts are in the legume family and high in omega-6 fatty acids—in favor of almond butter and cashew butter. 4. Fun Dips Who doesn’t love a tasty dip to liven up their snacks? One super-portable snack I love consists of a hard-boiled egg, 2 cups of raw veggies, and 2 tablespoons of guacamole, salsa, or hummus for dipping. You can also serve celery sticks or other veggies with 1 to 2 tablespoons of raw almond butter. Dips give kids an interactive eating experience, allowing them to play with their food in a parent-approved way. Chances are, they’ll enjoy their veggies more with a little extra fun on the side. 5. Quick Wraps One of my favorite lunches, which can also be portioned out in a snack size, is the Tasty Turkey Wrap. It’s a great choice for kids on the go, because the healthy fillings are all wrapped up in a tortilla or lettuce leaf, making it a no-mess, no-fuss, handheld option. To prepare, simply make a light salad with mixed baby greens and a little olive oil, lime juice, cilantro, salt and pepper. Put a snack-size portion of turkey breast in a tortilla or lettuce leaf, top with the greens and some avocado and tomato, and fold it up and slice in half. Voilà—this wrap is ready to roll. 6. Protein Bars I love protein bars as a great brain-healthy snack for kids on the go, but you need to be careful with your selection or make them yourself, from scratch. If you’re buying pre-made, go for a bar that is grain-free and gluten-free, and scan the label for sugar counts. My favorite pre-made choice is BrainMD's Brain Boost Protein Bar. If you’re making your own, try my Superfood Protein Bars in The Omni Diet book. They combine healthy ingredients like cacao butter, raw cashews, raw almonds, hemp seeds or flax seeds, yummy spices like cinnamon, a little honey, and other delicious add-ins that blend together beautifully for a snack that’s a grab-and-go no-brainer. How to Encourage Healthy Snacking for Your Kids Here are a few of my best strategies for encouraging healthier habits—and for making your job as a parent easier, too. Be a healthy role model. What habits are you modeling for your kids? Expose your children early and often to healthy ways of eating. Stock the kitchen with whole foods—kids can’t reach for junk-food snacks when they’re not around. And educate them on how food makes them feel, and how it affects the body. Jazz it up! When kids are less than enthusiastic about eating their veggies, boost your snacks’ flavor through the use of herbs and spices. They offer added nutrition and make everything taste better. Get your kids involved. If you want your kids to eat healthier, recruit them in the process. They’ll love topping their own Stay Sharp Pizza Snacks (above) or stirring up the next batch of trail mix. They’ll also be more likely to enjoy the fruits of their labor. Rethink old favorites. Frozen treats, chocolate, and ice cream—off the list forever? Not if you make better choices. Replace ice cream with avocado gelato. Eat frozen bananas instead of ice pops. Add a small piece of 70-percent cocoa dark chocolate to your snack, which contains antioxidants instead of sky-high sugar counts. Dip veggie sticks instead of chips. Plan ahead. When hunger strikes, you want to be prepared. Bring healthy snacks to outings like amusement parks or the movies. Keep healthy foods (like veggies, hummus, nuts, and seeds) in snack-size portions. Do your menu planning, shopping, and food preparation in advance. Parents, it’s time to take back our snack foods. Let’s ditch the salty, sugary, processed choices that are so often associated with between-meal bites and choose foods that truly fuel the brain and body. With just a little preparation and forethought, healthy snacks for kids and parents on the go can be a breeze. Remember, healthy snacking for your kids starts with you.
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Some of the Best Healthy Aging Tips to Keep Your Brain & Memory Sharp
Memory loss is an inevitable part of aging, right? Wrong! According to physician and double board-certified psychiatrist, Daniel Amen: "While it is true that memory issues are common with age, they are not inevitable. In the presymptomatic stage, when memory problems are minor, help is likely to be most effective. If you’re struggling with your memory, even if it seems inconsequential, now is the time to get serious about your brain’s heath.” How to Slow Brain Aging Two of the best ways to slow the aging process are to avoid the things that hurt your brain and embrace the things that help your brain. Though easy to comprehend, those simple steps can be extremely difficult to implement. That’s why it’s important to adopt daily habits that can protect your brain from the things that can harm and age it. To help support your brain health as you grow older, try these practical, natural strategies for healthy aging… 3 of the Best Ways to Support Healthy Aging Today 1. Brain-Energizing Activities Physical exercise can enhance brain health and support memory by: Increasing the size of the hippocampus, the brain’s main memory-forming zone, according to a study published in the American Journal of Geriatric Psychiatry. Protecting the hippocampus from stress-related hormones, like cortisol, which can damage the brain when its levels are high for sustained periods due to ongoing stress. Stimulating the production of growth factors, such as BDNF (brain-derived neurotrophic factors), which nurture brain maintenance and neurogenesis. Decreasing the formation of beta-amyloid plaque, clumps of protein found in the brains of people with severe memory issues. Facilitating greater detoxification through sweat, which is critical since toxins can damage the brain and increase the risk of memory problems. 2. Memory-Supporting Foods Here are some of the best ultra-healthy, memory-supporting foods you should work into your diet: Fish: One of the most studied foods for brain health, fatty fish – such as sardines, wild salmon, tuna, and mackerel – are high in the omega-3 fatty acids EPA and DHA, which are critical to brain health and memory. Vegetables: Vegetables are loaded with vitamins, minerals, antioxidants (including carotenoids), flavonoids, and other polyphenols that help keep the brain healthy and memory sharp. Fruits: Flavonoids and other polyphenols – particularly those found in berries, apples, and citrus fruits – may help to reverse age-related decline in memory and learning. Herbs and Spices: Saffron, turmeric, rosemary, and sage contain substances that support memory and offer overall protection against cognitive decline. Cinnamon may help improve blood sugar status as well as fight inflammation. Nuts and Seeds: Nuts are loaded with healthy fats, minerals, and nutrients that are needed to power the brain’s memory function. Walnuts and almonds also may support mental sharpness. 3. Anti-Aging Supplements Though many products on the market are thought to have memory or age-defying benefits, it’s a good idea to take supplements that offer these anti-aging nutrients… [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Collagen Collagen is the main structural protein that makes up the connective tissues in your body. You need an abundance of healthy collagen to keep your skin elastic, your nails and bones strong, and your joints youthful. It also provides structure for cartilage, tendons, ligaments, muscles, and blood vessels. There are different types and sources of collagen, so make sure to research a product before taking it. CoQ10 Coenzyme Q10 (CoQ10) is a powerful cofactor and protectant for the mitochondria that generate over 90 percent of all our energy. These are constantly at work in all our cells but are most active in the brain to supply its huge energy demands. CoQ10 is important for the brain, heart and circulation, immune system, and other organs. Curcumin Curcumin is an umbrella name for the three main active curcuminoids of turmeric: curcumin, demethoxy-curcumin, and bis-demethoxycurcumin. Curcumin is thought to support working memory, calmness, and satisfaction in coping with mental strain. It also can help promote cardiovascular health and lessen physical fatigue. Resveratrol Resveratrol may help to promote healthy heart muscle function. It’s a phytonutrient that gives red wine its “heart healthy” status. Additionally, resveratrol may help support blood vessel function, promote healthy blood sugar utilization, and improve word recall. Vitamin A Vitamin A is crucial for the brain to develop and maintain its trillions of nerve cell connections (synapses). This powerhouse vitamin is crucial for the development and maintenance of the brain, lungs, eyes (vision), and intestinal tract. It’s also essential for a strong immune system. Vitamin D Traditionally known as the bone vitamin, vitamin D also is essential for organ growth. The liver and kidneys convert vitamin D into a powerful hormone for the health of the brain, heart and circulation, immune system, bones, joints, muscles, and other organs. Vitamin D promotes attention, socialization, memory and learning, positive mood, and overall brain function, while enhancing health and well-being. Superior to D2, vitamin D3 (cholecalciferol) is converted into a hormone that regulates about 900 different genes. Vitamin D3 helps promote healthy mood management and cognitive function and works well with vitamin K2. [/wc_box] Be Proactive Despite what many healthcare practitioners would have you believe, losing your memory or developing mental fog in your forties, fifties, sixties, or even seventies isn’t normal – it’s a sign of trouble. However, serious memory loss isn’t inevitable with advancing age. The best way to sharpen recall, reduce brain atrophy, and avoid long-term memory problems is to be proactive. There will never be a better time to start improving your memory than right now. One of the best ways to promote healthy aging is to take supplements with highly purified nutraceutical ingredients that are clinically researched to keep your mind sharp and efficient. BrainMD offers an entire category of Memory Supplements to help support your brain, cognition, and memory.* Try one of these pure and potent supplements today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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This Is How You Can Start Living a Healthier Lifestyle Today!
No matter what your current health status is, you can begin to live a healthier lifestyle right this moment. Here’s how to get started. Essential Lifestyle Habits An abundance of research has shown that there are basic tenets of healthy living that determine wellness and longevity. Among the most significant are: regular exercise a diet rich in whole foods, fruits, and vegetables – and low in added sugar, unhealthy fats, and processed foods maintaining a healthy weight new learning for brain health spiritual or stress-relief practices social connections healthy sleep quitting addictive substances like tobacco and limiting alcohol Working on any of these areas is a great place to begin. In fact, nutrition experts at Harvard T.H. Chan School of Public Health found that embracing just four of these lifestyle habits – a healthy diet, not smoking, moderate exercise, and maintaining a healthy weight – could prevent roughly 70%-80% of serious heart health issues and a whopping 90% of health issues related to blood sugar. The problem is that only 4% of study participants followed all four lifestyle habits! Here are some key tips for a healthier lifestyle to help you successfully make the positive changes you desire. 5 of the Best Ways to Start Living a Healthier Lifestyle Today Make a Pros/Cons List There’s a gap between wanting or thinking about making healthy lifestyle changes and actually making them. An article from National Institutes of Health (NIH) titled “Changing Habits for Better Health,” suggests taking pen to paper and listing the pros and cons of a new, healthy behavior as a way of bridging the gap. For example, if you want to add regular exercise into your routine, some of the pros might be that it will boost your mood, cognition, and metabolism – as well as give you social time when you work out with friends. Some cons might be that you have to wake up earlier, show up when you don’t feel like it, or feel the discomfort of exerting yourself. Writing this list may help reveal some of your practical obstacles or mental roadblocks, and afford you the opportunity to work through them. Of course, getting clear about what a healthier lifestyle might be for you is also key. There may be a particular area you want to work on. You may already know what that is. Start Small and Simple In creating a healthier lifestyle, it’s critical to meet yourself where you are and choose small actions that are achievable. Think about laying a foundation brick by brick and playing the long game to get you to your goal. If you demand too much too soon, you may abandon your efforts altogether. BJ Fogg, founder of the Behavior Design Lab at Stanford University, advocates tiny behavior changes that you can do consistently with his Tiny Habits method – and celebrating these new behaviors when you do them. A small healthy lifestyle change to start with might look like any of the following: Taking a 10-minute walk each day Practicing diaphragmatic breathing for 5 minutes once a day Adding vegetables to either lunch or dinner If you don’t exercise at all, a short walk each day is a great “onboarding” lifestyle change to build on. Once it becomes a habit, you may find yourself wanting to walk for longer or take a hike – or try another activity. Also, don’t underestimate the impact of small actions. Even 10 minutes of light to moderate activity may increase your lifespan, research has found. It’s all about starting small and staying consistent. Each time you do something that adds to your healthy lifestyle, take a moment to appreciate your effort and celebrate it. This will help keep your spirits and momentum up. Build Into Your Routine Whatever healthy change you decide to start with, behavior experts have found that if you stack it onto your current routine, it’s more likely to become a habit. Morning routines are very strong. This is a great time to add in that 10-minute walk, maybe first thing when you wake up. Or at your bedtime routine, perhaps it’s a good time to do the deep breathing exercise. While you’re watching a TV show, you can do some yoga poses to unwind from the day. If you practice the new healthy behavior every day, it will become a habit sooner. Experts have found it takes roughly 60 days to establish a new habit. Be patient. Simple and Easy Make your healthy lifestyle choices simple and easy, and you’ll be more likely to practice them. For example, if you want to get out first thing in the morning to exercise, have your workout clothes ready and right by your bed. To improve your diet, keep fruits and veggies available and on hand – maybe even the more expensive precut kind to ensure you’ll eat them. If you want to reduce your added sugar intake in beverages, have sparkling waters, stevia sweetened beverages, or green tea chilled in your refrigerator so you have healthy options. Another simple way to facilitate healthy living is to schedule fun, healthy behaviors into your week with other people, which will help you to actually follow through. Or sign up for a class that requires you to attend regularly. Prioritize Your Mental Health Your healthier lifestyle will no doubt boost your emotional well-being, but you also need to care for your mental health in order to stay positive and motivated. If you’re feeling overly stressed, angry, or sad, you must also have a healthy way of dealing with these emotions. Unattended, they can trigger overeating or an unhealthy behavior. Take care of your mental health by getting adequate restful sleep, ensuring you have personal time, connection with friends you can share honestly with, or possibly therapy, if needed. Just Start! Begin crafting a healthier lifestyle right now by thinking about the most important changes you need to make. Remember that every action you take to boost your health matters, no matter how small! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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What Is Autophagy and How Can It Benefit Me?
Unless you’ve been plugged into the growing popularity of intermittent fasting for health, you probably haven’t heard the term autophagy (aw-TAH-fuh-jee). What is Autophagy? Autophagy is the process by which your body’s cells break down old, damaged, or unneeded material to reuse or discard, allowing the cells to work more efficiently. It’s a natural occurrence that happens most often while we sleep, but also gets triggered when cells are deprived of nutrients or oxygen. It has become trendy in recent years through fasting, diet (such as the Ketogenic diet), and exercise to encourage autophagy for potential weight loss, health benefits, and to promote longevity. However, medical professionals aren’t fully onboard in touting autophagy for wellness just yet because the research is still very new and inconclusive, and fasting to promote autophagy can be dangerous if it’s overdone. That said, autophagy appears promising for its implications in slowing neurodegenerative health issues and promoting longevity. Here’s what you need to know about autophagy and fasting. The ABCs of Autophagy All things, living or not, need to be maintained to operate properly. The cells in your body are no different – autophagy is fundamental to the function and survival of cells. Miraculously, each cell in your body uses autophagy to do the following key tasks, critical to cellular health and function: Take damaged cell parts and remake them into functioning parts Efficiently discard nonfunctional cell parts that slow down performance Destroy harmful pathogens that may cause damage, such as bacteria and viruses Unfortunately, as with many important bodily processes, autophagy slows with age, causing buildup in cells and compromising their optimal function. Researchers are currently examining if promoting autophagy in the body, with a biological trigger like fasting, might help to slow down aging and support healthy longevity. So far, a preliminary invertebrate study indicated that promoting autophagy could be beneficial to longevity in mammals, but more research is needed. How Autophagy Works When autophagy is activated, autophagy-related proteins (ATGs) trigger structures called autophagosomes to form and carry the damaged cellular pieces to a part of the cell called the lysosome, which does the duty of digesting these pieces for either new use or energy. This partial self-consumption is reflected in the word “autophagy,” which translates to “self-devouring” in Greek as “autos” means self and “phagomai” means to eat! It’s a remarkable recycling system that helps cells to remain healthy and efficient. What Activates Autophagy Autophagy happens when your body’s cells are deprived of nutrients or oxygen, or if they’re damaged in some way. When your cells aren’t getting resources from an outside source, they turn to the inward cleansing-recycling process we know as autophagy. And what’s the best way to deprive cells of nutrients? Fasting. While it’s different for each individual, animal studies indicate that autophagy can activate at some point during a 24 to 48 hour fast. More research is needed to determine what the ideal fasting time is to trigger the process. Of course, there are other ways to bring on autophagy, including the following: Restricting calories. Instead of eliminating calories completely (as with fasting), you can restrict them to force your cells into autophagy to compensate for the lost nutrients. Adopting a Keto diet. High fat/low carb diets change the way your body burns energy. Instead of burning carbs or sugars for energy, it switches to fats – and this switch can trigger autophagy. Exercise. Exercise can trigger autophagy, depending on the type and intensity. Benefits of Autophagy Animal studies show that when autophagy is induced in subjects, the lifespan is extended and health is improved during aging. However, it isn’t clear if these benefits extend to humans, but it’s thought that they do. Hence, the popularity of fasting. Although there’s no evidence that autophagy increases weight loss, research suggests that it may have an effect on hunger-controlling hormones. Indirectly, the hormonal influence may contribute to weight loss as autophagy can decrease appetite. Some research showed that autophagy activated by fasting resulted in healthier blood sugar and blood pressure levels. Use Caution Fasting, calorie restriction, adopting a rigorous exercise routine, or adopting a Keto diet may not be the best health strategies for some people, such as pregnant women or those with blood sugar issues. It’s recommended that you talk to a healthcare professional before taking measures to trigger autophagy. 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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How to Start Eating More Vegetables and Enjoy Them
Do you eat two to three cups of vegetables a day? If so, congratulations! You’re part of the 10% of Americans meeting the daily vegetable requirement set by the U.S. Dietary Guidelines. If you’re in the other 90%, you might be looking for ways to eat more veggies. There are loads of good reasons to eat more vegetables. Among them, a large 2017 epidemiological meta-analysis of 95 studies from around the world determined that the more fruits and vegetables we eat (up to 10 servings a day in the study), the lower our risk is of a number of the most serious health issues, as well as premature death. Regardless of why so many of us have trouble eating these remarkable plant foods that contain the nutrients our bodies need to live long and healthy, the challenge is the same: How do we start eating more vegetables? Here are some ideas. Getting Started Go slow and easy at first. Pick out a few vegetables you like (or at least don’t hate) from the market. Don’t go overboard. Begin by adding some vegetables into several of your meals during the week. That’s all. Keep doing this. The time it takes to prepare vegetables can be an obstacle. It’s wise to remove that obstacle by following these tips: Get a prewashed bag of greens, or on the weekend, wash, dry, and store your lettuce for easy use. Chop up some veggies on a Sunday to have available during the week. Load up your freezer with frozen vegetables you enjoy. Think about how you can make vegetables more appealing and desirable. Shop at a farmer’s market or store that’s known to carry excellent produce. High quality vegetables have more nutrients and often taste better! To make a salad you’ll want to eat, you might need to buy your favorite dressing, or, to make your own dressing, include items for texture and flavor like avocado, feta, or hemp seeds. You might need to pair vegetable snacks with something really delicious like nuts, a slice of cheese, or fresh hummus. Make it something you look forward to. Flavor sautéed or steamed veggies like green beans with little olive oil, Parmesan, salt, pepper, and lemon. Find flavors you like. Start looking, asking, and listening for vegetable ideas and recipes. Ask people you know what vegetables they enjoy and how they prepare them. Try to enjoy this new change. Best Vegetables to Eat Daily Not all vegetables are created equal. Colorful vegetables are loaded with nutrients and polyphenols, which are anti-inflammatory and health protective. The fiber, vitamins, important minerals, and phytochemicals in these colorful veggies support heart health, digestive health, immune health, brain health, healthy weight, and more. Make sure you include these types of vegetables as often as possible: Deep purple vegetables such as red cabbage, beets, purple cauliflower, and eggplants. They’re loaded with anthocyanins, a powerful antioxidant. Green veggies, such as spinach and Swiss chard, are among the healthiest foods you can eat on the planet. Cruciferous greens like broccoli and kale are too. Orange and yellow vegetables such as carrots, pumpkin, and squash are loaded with nutrients and beta-carotene – which converts to vitamin A in the body and supports eye health. Red vegetables like tomatoes have lycopene, which is heart healthy and immune protective. White vegetables – such as onions, leeks, shallots, and garlic – contain the heart healthy phytochemical allicin. They’re great for immune health too. After adding some veggies to your meals for a week or two, turn up your “veg-centricty” with the following preparation tips. 3 Tips for How to Start Eating More Vegetables! 1. Veggie Noodles and Rice If you own or choose to invest in a food processor and/or spiralizer, you can swap out high carb foods such as pasta and rice with vegetables. Just insert any type of vegetable into the spiralizer, and it will cut them into noodle-like shapes. Use them as you would pasta. Also, you can “rice” vegetables in a food processor with either the grating blade or the cutting/chopping knife blade. Cauliflower rice is very popular and delicious. 2. Bake, Roast, and Air Fry Try out different methods for cooking (baking, roasting, and air frying) your vegetables to determine what you like best or simply to add variety. Consider retooling your favorite baked dishes. Cauliflower or broccoli make delicious additions to mac and cheese. Swap the pasta in your lasagna for thin long strips of zucchini (which you can cut with a vegetable peeler). Try a baked vegetable dish. Drizzle a glass casserole dish or pan with olive oil. Chop up some veggies like onions, zucchini, carrots, celery, and bell pepper and add a little tomato paste. Season to taste. Bake for an hour and voila! Try “smashing” your vegetables on a baking sheet, add olive oil and seasonings and bake until crispy (check online for recipes). Bake extra of any of these dishes and keep the leftovers for meals during the week. You can also experiment with roasting vegetables. Roasting vegetables differs slightly from baking in that the vegetables are more exposed and baked at higher temps so that they get a little crispiness to them. Try any root vegetable – chop them up and brush them with some olive oil and seasoning and roast them according to your favorite recipe. Air frying is a wonderful invention. You get similar results as frying, but without the negative health effects of traditional frying. The hot air creates a frying effect, and it uses only a small amount of oil (1-2 teaspoons of olive oil). Try it with carrots or zucchini! 3. Soup It Up Soup provides a great way to combine many types of nutrient-packed vegetables. If you’re short on time, you can doctor up a canned soup, such as lentil soup, by adding some spinach and chopped carrots – or toss in some of your favorite frozen veggies. If you have the time and inclination, there’s a world of soups to make – and a gazillion recipes available online. Broccoli, butternut squash, zucchini, and asparagus all make for delicious pureed soups. They’re hearty and delicious, especially this time of year. Try out a vegetable soup with beans. You’ll get a protein and fiber punch from the beans, which can help provide satiety. Leeks, onion, and garlic make wonderful nutrient and flavor additions too. Keep It Going If you get away from your vegetable eating, simply get back to it as soon as you can. It’s not a diet, but a new habit to keep practicing, much like learning a new skill or sport. Imagine actually desiring vegetables because you crave them and they make you feel good. It’s possible! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Natural Ways to Lose Belly Fat
Don’t be fooled by the claims of quick-fix diets and miracle belly weight loss products. Unfortunately, there’s no quick fix or magical method to losing belly fat. Instead, like most things in life that deliver real results, there’s a practical way to shed the excess weight from your midsection, which requires effort, consistency, and commitment to be successful. Here’s what you need to know about belly fat and how to lose it…really! About Belly Fat If you regularly consume more calories than your body uses, you will begin to store the excess calories as fat – and in many cases as belly fat, particularly if you’re genetically predisposed to store fat in your abdominal area or if you’re growing older in years. There are two types of fat deposited in the abdomen area: subcutaneous fat and visceral fat. Subcutaneous fat is the fat under your skin – that is the fat you can pinch. If you have too much, it’s a sign that you may have too much of the other kind of fat – visceral fat. Visceral fat envelops your abdominal organs deep inside your body. This type of fat tends to increase in both men and women as they age – especially in women starting at menopause. Visceral fat is biologically active, producing hormones and other substances that can negatively impact health. Higher visceral fat puts you at greater risk of developing heart health issues, elevated cholesterol, blood sugar problems, memory trouble, and a host of additional health issues – including greater risk of mortality. While you may wish to lose belly fat for appearance reasons, the greater motivation, if you have excess visceral fat, is for health. Research suggests that concerning levels of visceral fat are present in women with a waist circumference of 35 inches or more and for men with a waist circumference of 40 inches or more. If you fall in this category, you’re not alone. About 59% of U.S. adults have abdominal fat issues. 4 Ways to Lose Belly Fat If you simply want to lose a few pounds in your midsection or think you may have too much visceral fat, the following actions are the best ways to lose belly fat, according to science. Exercise Research indicates that walking as little as 30 minutes a day, six days a week can help you shed belly fat. Both moderate to high impact exercise and interval training have been shown to reduce subcutaneous and visceral fat. Indeed, a large study analysis involving 852 participants found that aerobic training of moderate or high intensity showed the highest potential in reducing visceral fat in overweight individuals. Strength training (exercise with weights) has also been shown to be effective in reducing abdominal fat. Surprisingly, while spot exercising (i.e., abdominal crunches) may tighten and tone muscles, it doesn’t help to reduce visceral fat. Consume Fewer Calories and More Whole Foods If you’re carrying extra pounds, you’ll likely need to tinker with your daily caloric intake to shed belly weight. Losing overall fat is the way to lose fat in your midsection, so finding a way to sustainably reduce calories each day so that you’re using more than you’re consuming is key. Consult a healthcare professional to find the ideal caloric intake for you. In the meantime, there’s a lot you can do to improve the quality of your diet to optimize your brain and body health, which will naturally support healthy weight and waist circumference. A brain healthy diet includes lots of nutrient-dense and fiber-rich fruits, vegetables, whole grains, and legumes, as well as lean proteins, healthy fats (fatty fish, nuts, seeds, avocados, and olive oil), and fermented foods. Also, minimize consumption of sugary drinks, desserts, and refined carbohydrates (chips, crackers, white bread, etc.). More nutrients, protein, health fat, and fiber will all help to stabilize blood sugar levels, keep inflammation low, and promote satiety. Healthful eating also can support your brain health, which helps you to have good judgment and impulse control. Protein before and after strength training and workouts helps to repair and build lean muscle mass and burn fat. Reduce Stress and Get Restful Sleep When you’re stressed, it raises your cortisol levels. Research shows that higher cortisol levels may promote the accumulation of fat tissue in the abdominal area. Too little sleep (less than 5 hours a night) or too much sleep (more than 8 hours) has been associated with greater visceral fat in studies involving adults under age 40. Also, when adults get too little sleep, they tend to choose high-calorie and high-carbohydrate foods, which are associated with weight gain. Staying calm and getting restful sleep support hormonal balance and help your brain and body work their best. Quit Smoking and Drink Less Alcohol Although not conclusive, some research indicates that smoking increases abdominal and visceral fat in smokers. Considering the numerous health risks smoking poses, this is just one more reason to kick the habit. When you drink alcohol, your liver burns alcohol instead of fat. Additionally, alcoholic beverages are often high in calories. And when you drink, you lose your inhibitions and are more likely to make poor food choices. In short, alcohol will undermine your efforts to reduce your midsection weight. Reduce your alcohol intake or cut it out altogether. Aim for Health Following the above actions will help you shed excess belly fat over time. A bright mood and good attitude matter too. Remember to keep your focus on health and love, and appreciate your body every step of the way. If you’re feeling discouraged, don’t forget to reach out for support from professionals and trusted friends! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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4 Amazing Benefits of Elderberry
Call it a superfood, a superfruit, or a super berry – the elderberry indeed possesses something super! There’s a reason this nutrient-packed berry has been the top-selling herbal supplement in mainstream retail outlets for the past two years. Low in sugar, and high in fiber, vitamin C, minerals, and a variety of health-promoting polyphenols with strong antioxidant power, this tart berry has impressive antimicrobial, immune boosting, and anti-inflammatory properties. It has a long history of traditional use for a variety of ailments, and, in recent years, has become an increasingly popular supplement to take for lessening the symptoms and duration of colds and flus – with some evidence suggesting its efficacy. Here’s what you need to know about this remarkable berry. About the Elder The single-most distinguishing health feature of the elderberry is its incredible antioxidant strength – nearly double that of blueberries – which is derived from its high vitamin C and anthocyanin content. Anthocyanins are part of the flavonoid family of polyphenolic antioxidants. They’re the pigments that give elderberries their red and purple colors, and are excellent for your brain and body as they fight off free radicals and keep your cells healthy. The two most common types of elderberry plants are the European elderberry and American elderberry. The beautiful deciduous shrub has big white flowers, which become deep dark purple berries when ripe. The uncooked berries, leaves, bark, and roots of the elderberry contain very small amounts of certain plant chemicals that can cause an upset stomach. Elderberries are best cooked, and with the seeds strained. Elderberry is available in jams, chutneys, and pies, and as a juice or wine. The flowers are often boiled with sugar to make a sweet syrup or infused into tea. There are now inventive elderberry essence beverages and waters available too. When looking to support your health, you’ll find elderberry extract and powder in supplements, lozenges, gummies, syrup, creams, and more. 4 Benefits of Elderberry Syrups & Supplements With its antioxidant and anti-inflammatory power, elderberry offers a host of purported benefits that can help support your health in myriad ways. Here are several of the top researched benefits: May Help Reduce Duration of Colds and Flus While extracts of elderberry have been used traditionally to support upper respiratory health for centuries, it’s only recently that researchers have started to examine it as a remedy for the cold and flu. More than a decade ago, in a lab setting, scientists first took note of elderberry’s antimicrobial properties when they observed it inhibiting the growth of strep bacteria and flu viruses. Today, experts believe that elderberry extract’s antiviral and anti-inflammatory properties help it to potentially shorten the duration of cold and flu symptoms. Interestingly, these symptoms are attributed more to the body’s inflammatory response to the virus than to the virus itself. Several studies appear to confirm this idea. Notably, a double-blind placebo-controlled clinical trial had air travel passengers flying from Australia to an overseas destination take either elderberry extract or a placebo for a 15-day period starting 10 days before travel. The results showed that travelers using elderberry experienced on average a 2-day shorter duration of the cold and fewer cold symptoms than the control group. A 2018 meta-analysis on elderberry supplementation found that it substantially helped to reduce upper respiratory symptoms such as runny nose, nasal congestion, and cough. A more recent 2021 review of five randomized trials also found that elderberry may reduce the duration and severity of colds, and the duration of influenza – but not conclusively. It also noted evidence that elderberry has some effect on inflammatory markers. The review stated that elderberry “may be a safe option” for addressing viral respiratory illness. More studies are needed, but this initial research is promising. May Benefit Your Heart Health The super-rich anthocyanin content of elderberry is excellent for heart health. Considerable research indicates that a flavonoid-rich diet protects against heart health issues. Additionally, animal studies have shown that elderberry promotes healthy blood pressure levels. Research also suggests that elderberry has positive effects on blood sugar levels. Of course, out-of-control blood sugar levels are a major risk factor for heart health issues and vascular problems. Conversely, maintaining a healthy blood sugar level can help support your heart health. May Protect Your Skin The antioxidant and anti-inflammatory power of elderberry extract may benefit your skin. Indeed, research examining its impact found that elderberry may have the potential to ameliorate UVB-induced skin damage and inflammation. You can find skin creams now fortified with extracts of elderberry! May Help to Control Weight The anti-inflammatory power of elderberry’s anthocyanins may help to tame metabolic disturbances present in overweight subjects. An animal study showed that elderberry’s anti-inflammatory effects and positive impact on blood sugar could be helpful in addressing underlying weight issues. Additionally, in an observational human study, subjects that consumed a supplement drink of elderberry for a certain period of time showed that a number of biomarkers improved – including a healthier mean weight, a better blood pressure level, and greater well-being physically and emotionally. More to Come The health benefits of elderberry are still being studied. Traditional uses that have yet to be proven include drinking it as a tea for digestive health or consuming it for its diuretic and laxative effects. It also has been used to ease minor pains such as headaches or toothaches, and some nerve pain. Enjoy the Benefits of Elderberry While it’s great to use elderberry supplements, teas, and lozenges during the cold and flu season, remember it can be enjoyed in other ways. Add elderberry powder to a smoothie or consider baking an elderberry pie – with healthy ingredients of course! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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