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Wellness Blog
Tana Amen’s Favorite Core Strengthening Workouts
True to its name, the core is a crucial part of our bodies that enables us to carry out our most basic daily functions. We engage the core when standing up or sitting down, holding an upright posture, maintaining balance, lifting objects—the list goes on. That’s why I’m always on the hunt for effective ways to build my core, and one of my favorites is strength training. I recommend including strength training in any regimen 2 to 3 times per week, for about 40 minutes each session. Within these guidelines, in addition to spending time on both the upper and lower body, you’ll want to focus on the super-important muscles that connect them: the core. Why Is Core Strengthening Important? First, let’s bust a common myth. The core of your body isn’t just your abs. The core is made up of about 30 muscle groups that connect the spine and hips to the pelvis. Technically, physicians define the core as the body’s torso, or trunk, as well as the pelvic and thoracic girdles. Its muscles can be divided into four functional groups: anterior, posterior, medial, and lateral. In layman’s terms, this group of muscles allows for stabilization of the body and a range of movements, including bending, twisting, and walking. In addition, a stronger core prevents other parts of the body from overworking to compensate, so it helps prevent unwanted issues like pain or injury. And a strong core helps muscles in the abs, pelvis, and lower back work better in tandem. No wonder our core is so key to our health and vitality! Just like with any body part, we want to stick to a regular routine so we don’t lose muscle—especially as we age. I remember feeling the effects of a weakened core after my hysterectomy some years back. After resting through the post-op recovery period, I was excited to return to my usual workouts. But I soon found that the surgery really impacted my core muscles, and I had a long journey toward returning to normal. As the saying goes, it’s easier to stay in shape than get in shape. So, as long as your health circumstances permit, stick with a steady core-strengthening routine once you have one in place. How to Strengthen Your Core A lot of people who ask me about the best core workouts are surprised when I share some of my favorite moves, because they’re anything but fancy. They’re doable (even if you need modifications) at any level of physical fitness. And, in addition to the 3 moves below, I love martial arts for engaging the core, as well as Pilates and yoga. In fact, you’ll find that with the proper form, all kinds of exercises require engaging the core. On top of traditional workouts, the chances to strengthen this area of the body are endless throughout your day. Start by simply being mindful of your core as you go about your typical routine, and you’ll notice plenty of opportunities, from walking the dog to climbing stairs. You can even tighten up your core when sitting at a desk. Just make sure you also set aside time for specific core-strengthening exercises. Check with your doctor before beginning a new regimen if you’re starting from scratch. Once you’re cleared, try these 3 core-strengthening moves I swear by… 3 Best Core-Strengthening Moves to Add to Your Workout! Planks and Plank Rolls Planks are great for strengthening the entire body, but they’re an especially useful workout for the core muscles. To do a traditional plank, place your body face-down on the ground. Rest your forearms on the floor so that your right hand is near your left elbow and your left hand is near your right elbow. Raise up your body so that you’re supporting your body weight on your forearms and your toes. Pull your abs in toward your body and ensure you’re positioned in a straight line (don’t stick your backside up in the air or sag your body down to the ground). Hold the position for 8 seconds to start, eventually working up to 30 or 60 seconds with practice. To turn this move into a plank roll, after the 8-second hold, twist your body to the right so that your right side is facing the wall. Your shoulder and elbow should be lined up. Keep a straight body; don’t let your hips sag toward the ground. Hold the position for 8 seconds. Twist back down to the start position, hold again for 8 seconds, and twist to the left, holding for 8 seconds. Start with 2 to 4 reps (1 rep means cycling through all 3 positions: face-down, right, and left). Work up to 12 reps. I’ll admit that plank rolls can feel a little advanced for those who are just starting out. So, if you’re totally new to planks, you can try a chair plank. It’s similar to a traditional plank, except you’ll rest your forearms or place your hands on a chair, keeping the body at an angle to the floor instead of parallel to it. This is a great option for newbies or seniors. Bird Dog I love this move because it’s one of the safest and most effective core exercises. It helps strengthen the muscles that protect the spine, which is crucial for our posture and balance. First, start on your hands and knees, in an all-fours position. Make sure your hands are in alignment with your shoulders and your knees are in alignment with your hips, perpendicular to the floor. As you perform the move, keep your eyes looking straight at the ground and keep your head in a straight line with your back, parallel to the floor. Slowly lift your right hand off the ground and extend it out straight forward as you lift your left knee off the ground and extend your left leg out straight behind you. Hold both limbs there for 5 seconds, then return to the start position. Repeat on the other side, with the left hand and right knee. Do 4 reps per side, eventually working up to 10 to 12 reps on each side. Dead Bug It doesn’t sound so appealing, but the dead bug is one of my favorite core workouts to do. It’s simple yet effective, and great for any age group. Plus, it can help diminish or prevent back pain, improve posture, and promote balance. While you can do this with no equipment, I like to hold a weight in my hands and alternate the leg lifts. To do this move, lie flat on your back. If using a weight or weights, grip them in your hands. For alternating leg lifts, raise both knees to make them perpendicular to the floor, with the knees bent at a 90-degree angle. Extend the left leg straight out (but keep it off the ground) while you extend your arms above your shoulders. Crunch the body inward to return to start position, then extend the right leg and the arms. You can also extend both legs at once: Keep the body straight, with legs slightly raised off ground, crunching inward to bring the arms above the chest and the knees above the hips. Again, start with a few reps and work up to 12. For an extra core boost, at the end I like to do a burnout crunch—which just means that I do crunches until I can’t anymore. Core Exercises Offer Full-Body Benefits If there’s one part of the body that keeps the whole system running smoothly, it’s the core. The good news is that there are so many ways to keep it strong—and keep us mobile. By adding core exercises to your routine, you’ll look fitter, feel stronger, enjoy better posture, and be much less likely to get sidelined by an injury. And here’s one final tip: I fuel my workouts and body with BrainMD’s Brain MCT Energy. Because better health isn’t just about looking great—it’s an inside job, too.
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How to Get More Omega 3s in Your Diet
Healthy fats are crucial for the body’s functioning, yet too many Americans are ingesting all the wrong kinds. Their diets are high in inflammation-triggering cooking oils, saturated fats from industrially-raised red meats, or trans fats hiding out in ultra-processed foods. But what if I told you that certain kinds of fats will actually promote your health and longevity, rather than detract from it? Yes, these healthy fats exist. They’re called omega-3 fatty acids, and they’re naturally present in a variety of delicious ingredients. Below, I’m going to share some of my top omega-3 foods. But first, let’s look at why it’s so important to get more of these fats in your diet. Why Are Fats Necessary? The fat-free and low-fat crazes that swept our country in past decades deserve to stay in the history books. Fats are necessary for numerous crucial functions of the body. We do want to stay far away from certain harmful fats, like trans fats, certain saturated fats, and anything that’s fried. But the right kinds of fats have an important role to play in our diet. First of all, they help us feel full and satiated after eating, which prevents us from overeating at or between meals. Within the body, fats help in absorbing and storing certain vitamins, minerals, and nutrients. They also assist the body in storing energy, building healthy cells, maintaining muscle mass, supporting proper brain function, and making hormones. They can even help prevent oxidative damage and degenerative nerve disorders. In other words, fat can be our friend, not our enemy. Omega-3s are one category of these helpful types of fats that we need to make sure we’re consuming regularly. Omega-3 Benefits Foods that are rich in omega-3 fatty acids are so beneficial because they help reduce inflammation in the body. And inflammation, we now know, is what hastens disease by putting constant stress on internal systems like organs, arteries, and nerve cells. I call omega-3 fatty acids “superstar nutrients” because they work against this onslaught. First, here’s a quick reminder of the different types of omega-3s: Alpha-linolenic acid (ALA) is a plant-based, polyunsaturated fatty acid that promotes brain health, including neuroplasticity. ALA also helps protect against cardiovascular and neurological disorders. Eicosapentaenoic acid (EPA) can help support a healthy mood and emotions by reducing the severity of inflammation in the brain. Docosahexaenoic acid (DHA) may assist the brain with crucial functions such as attention, processing, and memory. DHA makes up ¼ of all brain fat and helps build brain cell membranes. One scientific review noted that numerous studies have linked essential fatty acids with other health benefits: cancer prevention, brain and vision functioning, and a reduction in cardiovascular disease, arthritis, hypertension, diabetes, and neurological/neuropsychiatric disorders. On the other hand, a deficiency in omega-3s can create greater risk of a long list of health problems. These include age-related cognitive decline, depression, mood swings, and hand and foot neuropathy. But a healthy intake promotes immune response, cardiovascular and joint health, vision, skin health and wound healing. Omega-3 fatty acids are also critical for pregnant women, as they help develop her baby’s eyes, brain, and immune system. Omega-3 vs. Omega-6 One word of caution: Don’t confuse omega-3s with omega-6s. Most Americans should be increasing their omega-3 intake and reducing omega-6. In decades past, humans consumed these at about a 1:1 or 1:2 ratio of omega-6 to omega-3. But with the modernization of processing and storing groceries, today’s foods are often formulated with ingredients like preservatives and processed oils—which, unfortunately, are high in omega-6s. Today, that 1:1 ratio of human consumption has ballooned to 20:1! You can only imagine the inflammatory havoc this wreaks on the body, raising the risk for everything from heart disease to cancer. When increasing your omega-3 intake and reducing omega-6s, aim for an optimal ratio of 1:2 omega-6 to omega-3 (and no higher than 1:3). Studies have shown that maintaining the correct ratio of omega-3s to omega-6s will also help maintain healthy cholesterol levels. You’ll decrease triglycerides and help prevent LDL from oxidizing, which reduces damage to arteries. [wc_box color="secondary" text_align="left" margin_top="" margin_bottom="" class=""] My Favorite Omega-3 Foods Want to start getting more omega-3s in your diet? Add some of my favorite omega-3-rich foods to your shopping list: Meat and fish. Omega-3 fatty acids are found in fatty fish such as salmon, albacore (white) tuna, mackerel, herring, sardines, lake trout, and halibut. When eating other meats, select grass-fed, free-range types, which have roughly 4% to 6% EPA/DHA and much lower levels of omega-6 and saturated fats than factory-farmed meat. Eggs. If you don’t have sensitivities to eggs, they’re a great omega-3 option—rich in protein, simple to prepare, and versatile for use in many dishes. Plus, you can make hard-boiled eggs in advance and grab them for on-the-go snacks. Always choose a variety that is cage-free, organic, and DHA-enriched from vegetarian-fed chickens. Herbs. We don’t always associate herbs with providing healthy fats, but herbs can be an easy (and flavorful) way to sneak them into your diet. For example, oregano, a strong antioxidant, is a source of omega-3 fatty acids. And thyme increases DHA while being densely packed with polyphenols, vitamins, and minerals. Flax, chia, or hemp seeds. Seeds are naturally high in omega-3s, and I love them because they’re so easy to add to meals. Sprinkle some seeds in smoothies, on salads, or on top of oatmeal, for example. Just be aware that the benefits of seeds don’t necessarily translate to their corresponding oils. For example, I advise staying away from flax oil, which is actually inflammatory and higher in omega-6 fatty acids. Walnuts. When it comes to omega-3 content, one nut beats out all others by a significant margin: walnuts. Make sure that you’re buying raw, unsalted nuts. Avoid roasted varieties, which can oxidize the nuts’ oil. If roasted is the only option, pick dry-roasted over those roasted in oil. [/wc_box] Benefits of Taking Omega-3 Supplements Many people don’t consume the optimal omega-3 to omega-6 ratio or get enough healthy omega-3s in their diet. That’s why omega-3 supplements can really save the day—and your health. In addition to the many benefits listed above, omega-3 supplements have been associated with improving responses to everyday stressors and increasing blood flow to the brain. Help ensure a healthy omega-3 balance by taking fish oil supplements. This is especially important for people who don’t eat fish in their diet, but even fish eaters can struggle with getting the suggested amount of omega-3s. A fish oil supplement is the best-known source of both EPA and DHA. Most adults can take 1 to 2 grams of high-quality fish oil per day, balanced between EPA and DHA. A healthy balance is generally 60% EPA to 40% DHA, but healthcare professionals’ opinions on this can vary. Those with inflammatory issues may want to increase the dose to 3 or 4 grams per day. To remove the guesswork, BrainMD offers Omega-3 Power, with 1,600 mg of EPA, DHA, and other omega-3s to help boost mood, focus, memory, cognition, and heart health. Protect Your Body and Brain Health with Omega-3 Foods Fats are so important for a healthy brain and body, but we want to be extra careful about consuming the right kinds. Because the body cannot naturally manufacture crucial omega-3 fatty acids, you’ll need to get your prescribed amount from both foods and supplements. Your body will benefit from their anti-inflammatory effects in the short-term, creating better health, lowered risk of disease, and greater longevity over the long-term.
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What is Dynamic Stretching? Here are 6 Dynamic Stretching Exercises to Start Your Day
Stretching may seem like a small addition to your physical activity routine, but it’s been a lifesaver for me—at any time of the day. In the morning, I warm up for my workout with some stretching. When I need some quiet time alone, I hit the backyard for a mid-day stretch session. When I’m sitting too long at my desk and start to get cranky, a quick stretching break makes my mood (and my body) feel better in minutes. Stretching helps me decompress, connect with my inner self, and fight the chronic pain that’s plagued me for years. That’s why I always make it a point to fit in at least 20 minutes of stretching every day. It’s a perfect way to energize and relax all at once. But did you know that all stretching isn’t created equal? Some moves offer more benefits than others, while others can be downright dangerous. Let’s look closer at one of the most beneficial types: dynamic stretching. What Is Dynamic Stretching? Dynamic stretching is a different activity than static stretching, which is the kind of stretching many people are familiar with. Static stretching involves holding a move in place, while dynamic stretching requires movement rather than staying still. However, it’s performed without bouncing—this is called ballistic stretching and has been associated with muscle injury and pain, so you’ll want to avoid this type altogether. In addition, while most people think of stretching as a warm-up activity, in the case of dynamic stretching, you’ll want to start with a warm-up first. The National Academy of Sports Medicine (NASM) recommends, before a dynamic stretching routine, warming up for 5 to 10 minutes. This can involve a walk or light jog, a ride on a stationary bike, or taking the body through moves that utilize the body’s normal range of motion (versus elongating or creating tension in the muscle, as is done in stretching). After this warm-up, dynamic stretches can be implemented from a ground position or while standing, increasing in pace until you feel properly prepared for your workout. And the NASM points out that dynamic stretches, done at a slower pace, are also useful for cooling down after a workout ends. The Benefits of Dynamic Stretching The benefits of stretching in general include improved range of motion for joints, better athletic performance, increased blood flow to the muscles, reduced risk of exercise-related injury, and assistance in protecting brain health. However numerous studies have examined dynamic stretching in particular, and results have pointed to additional benefits when compared with other types. One such study, which looked at the effects of implementing dynamic stretching on hamstrings before exercising, concluded that it both increased flexibility and reduced stiffness in muscles. But these researchers also pointed to previous studies that found a range of other benefits: improving muscle strength, muscle power, sprint time, vertical jump performance, and golf swing performance, to name a few. 6 Rejuvenating Dynamic Stretching Exercises Ready to start your own daily stretching routine? Try these basics first thing in the morning—or anytime you need a body-boosting break throughout your day. 1. Inchworm This full-body stretch strengthens your body’s core—which improves balance and posture—and upper body, while working and stretching the legs, too. Stand with your feet shoulder-length apart and bend forward, touching your palms to the floor. Walk your hands out until your body is straight and parallel to the ground, ending in a plank position. After a pause, go back in reverse, moving the hands backward and ending in a standing position. 2. Arm Circles Arm circles are great for warming up your shoulders, back, arms, and core. Plus, I love that they can be done in a variety of ways: Make big circles or small ones and move your arms forward or backward—each offers its own benefits. Simply stand with your feet shoulder-width apart and raise your arms to the sides, parallel to the ground. Circle your arms while engaging your core. This exercise can help prevent injuries to your shoulders’ rotator cuffs, which are relatively common, especially among older people. 3. Hip Circles We can store a lot of tension in our hips, thanks to many Americans’ modern sedentary lifestyles. Sitting for so long can cause stiffness and soreness. Open up your hip flexors while working the buttocks and abductor muscles (and improving overall balance) with hip circles. Stand with feet hip-width apart, then pull your right knee up until your thigh is parallel with the floor. Move the knee outward in a circular motion until you return to the parallel position. After a set, repeat on the other side. You can also do this exercise on the floor, starting on all fours and circling each knee outward. 4. Walking Lunges Lunges are one of my favorite exercises for the lower body because they target so many muscles: calves, hamstrings, quadriceps, inner and outer thighs, hips, and glutes. Plus, they help create better balance. For walking lunges, you walk forward rather than returning to the start position as you would with a traditional lunge. Stand with feet hip-width apart, step forward with your right foot, and bend your left knee without letting it touch the ground. The right knee should be at about a 90-degree angle to the floor. Then raise your body up to stand and march your left leg in front, following the same 90-degree formation. Continue alternating legs. 5. Shoulder Rolls Be honest: How many hours per day do you spend hunched over your smartphone, computer, or steering wheel? You may be hunched over reading this right now! Our shoulders get so tensed up throughout the day that shoulder rolls are an absolute must. Do them as often as possible. (You might even set an alarm a couple of times per day to remind you to take a little stretch break, mixing and matching any or all of the moves here.) Simply stand or sit and roll your shoulders forward and then backward. Try to make the biggest circles you can without straining. You’ll release tension on the spot, and you’ll increase flexibility and boost circulation in the shoulder area. 6. Squats Years ago, after my mother had a fall and was in a fragile state, I immediately prescribed squats as part of her recovery. These are important to maintain the muscles that help us get up and down from a chair or toilet—and that’s especially important as we get older. (If you’re elderly, injured, or just starting out exercising, you can safely do squats with the use of a chair in front of you to hold on to, plus a chair behind you to squat down over.) Simply stand with your feet shoulder-width apart and put your hands together in a prayer position or extend your arms straight in front of you. With your feet flat, push your weight back and squat down. Make sure your knees stay over your toes and don’t reach beyond them. As you squat, maintain a straight posture, so that your back doesn’t round. Push yourself back up to a standing position and squeeze your buttocks at the top. Stretching for Muscle Health and Mental Health Flexibility exercises may not get as much glory in the fitness world as cardio or strength training, but they are every bit as important for physical and mental well-being. In fact, I would go so far as to say that, when it comes to total muscle health, nothing is as important as stretching. Here’s an easy challenge: Try putting aside 5 to 10 minutes every day to stretch. Check-in with your body before you start the challenge, then monitor how you feel after just 1 week. I guarantee you’ll notice marked improvements—in both your body and your stress levels!
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Holiday Happiness Checklist: Try These Tips to Feel Happier This Holiday Season
Be honest: are you excited about this year’s holiday season—or dreading it? Maybe a little of both? If you find that the holidays increase your stress levels, you’re definitely not alone. In a 2021 poll conducted by the American Psychiatric Association, Americans reported a long list of stressors that crop up around this time of year. These included concerns about finding or affording gifts, overeating or overdrinking, working too-long hours, confronting social and family dynamics, and contracting or spreading COVID-19 at get-togethers. While the holidays are typically a time of festive cheer, giving thanks, and bonding with the people we love, they may also bring mental health challenges. Stress, seasonal affective disorder, and grief may strike at this time of year, while nature’s changes (like less sunlight and colder temperatures) can take a toll on mood. The good news is, that you can feel happier this season through simple lifestyle choices. Read on for some of my top coping strategies to not only survive the holiday season with your sanity intact but also help you feel rejuvenated and ready to ring in the New Year. 7 Tips to Help You Feel Happier Over the Holidays 1. Keep Your Diet on Track You don’t have to totally derail your normal diet over the holiday season. A lot of those things we innocently call “indulgences” and “comfort foods” are harmful to the body. They’re ultra-processed, full of sugar, bogged down by dairy, or loaded with unhealthy fats. They’re also addictive and create inflammation in the body. In an already stressful and depression-prone season, all of these negative effects can sink our mood even lower. Instead, keep in mind the basic rules of holiday eating: choose one food outside your normal plan that you will sample (and don’t choose your biggest trigger food). Stop at three small bites, which will give you the taste without the mindless binging. Bring healthy appetizers, snacks, or desserts to a holiday meal or party outside your home. Remember that after just one day of binge eating, it can take days for your body to stabilize again. But if you do get off track, don’t beat yourself up endlessly—just get right back to healthy eating. 2. Lend a Helping Hand In this season of gratitude, spread some goodwill outside your immediate circle. I love volunteering to help others because it’s something the whole family can do together. It starts creating positive giving-back habits in our kids and reinforces for us adults just how fortunate we are. Luckily, this season offers so many ways to help: organizing a food drive, donating used or new clothes and toys, or handing out holiday meals at a local shelter, to name just a few. Feeling despair in the face of constant negative news feeds? Helping out is a great way to create change, whether you’re working locally or globally. I always advise focusing on things you can control (rather than fixating on things you can’t)—and making a contribution is one of those things. Plus, giving back has been shown in numerous studies to offer well-being benefits, from improving mood and physical health to reducing loneliness and the risk of depression. With both givers and receivers reaping the rewards, everyone’s a winner. 3. Schedule Downtime As much as the holidays are associated with overeating, they now seem to be associated with stressing and overscheduling ourselves to the max. Between shopping lists, holiday parties, overcrowded stores, and family gatherings, it’s easy to feel overwhelmed. That’s why it’s more important at this time of year to set aside some “me time.” Indulge regularly in self-care practices, like reading a good book, taking a hot bath, relaxing with a cup of tea, journaling, meditating, deep breathing, enjoying a favorite hobby—whatever relaxes you. If you need to, schedule this downtime just as you would anything else in your calendar, and make sure you adhere to it. Everyone needs to recharge amid the busyness of the season. Studies have shown that taking regular breaks boosts productivity and focus, so there’s never a need to feel guilty about taking time for yourself. 4. Set Limits and Expectations You don’t have to overcommit yourself at this time of year or say yes to every invite. In fact, you might want to practice saying, “Let me think about it” when anyone asks you to do anything this season. Take a pause and think it over. Do you have the time, energy, and/or resources? If you aren’t feeling a full yes, just say no. Or, when appropriate, ask for help to tackle your holiday to-dos—because you also don’t need to handle everything alone. So many of us are afraid to say no or set boundaries with our friends, family, and co-workers. But this is exactly what helps create the happiest, healthiest relationships. For example, if you’re the one hosting the holiday gathering this year, you’re entitled to establish rules around behavior you won’t accept at the dinner table. When your boundaries are reasonable, loved ones should demonstrate respect and understanding for them. And you’ll feel better about having stood up for your own needs. Also, set appropriate limits for your routines and budgeting. Maintain your exercise sessions and stick to your budget so you don’t add physical or financial stress on top of everything else. At the same time, ditch the drive for perfection that can accompany the holiday season. Nothing and no one is perfect, so embrace the unexpected when needed, go with the flow, and breathe through it. 5. Don’t Skip Sleep As someone who once struggled with sleep, I know firsthand the brain fog, irritability, and even poor food choices that can occur as a result. Without quality rest, you’ll feel like Scrooge all holiday season long, and no wonder—lack of sleep impacts brain health, and brain health is mental health. Sleep deprivation is associated with a greater risk for conditions like depression and anxiety. We all need the overnight repair of the body’s cells (including brain cells), when toxins accumulated throughout the day are cleared away. Make sure you get 7 to 9 hours of sleep each night to prevent these negative effects. To encourage quality shut-eye, I practice the main tenets of good sleep hygiene: keeping a dark environment in my bedroom, sticking to a sleep schedule, avoiding electronics before bedtime, and enjoying relaxing pre-bedtime rituals, like a soothing drink or music. Supplements can help ensure a great night’s rest, too. Try melatonin, valerian root, magnesium, 5-HTP, GABA, or inositol. 6. Avoid or Limit Alcohol It’s unfortunate that alcohol is viewed by many as a holiday must-have because its effects on the body and mood are anything but festive. People think they need booze to “loosen up” or “have fun” at parties, but alcohol is actually a depressant, as well as a known carcinogen. It interferes with sleep and the formation of memories, while making it more likely that you’ll overeat unhealthy foods. In fact, because it disrupts the prefrontal cortex, our brain’s decision-making “executive center,” we’re more likely to make all kinds of bad decisions. Then, the next day, the phenomenon known as hangxiety may strike—the hangover and anxiety double whammy. It’s best to avoid alcohol altogether this holiday season. If you do drink, hydrate with plenty of plain water before and after having one glass, and stick to a pre-determined limit that you’ve shared beforehand with an accountability buddy. 7. Spread Joy (Not Stress) This Season Even if everyone else around you is succumbing to the stress whirlwind of the holidays, you don’t need to follow suit. In fact, by following these tips, you will be gifting others with your mere presence—one that’s strong, healthy, calm, and full of energy. To help out even more, share these tips with your loved ones and watch the joy multiply. Here’s to a healthy and happier holiday season for us all!
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Signs of Slow Metabolism & How to Increase it As You Age
Have you noticed that it’s more difficult to lose weight as you get older, or that you’re more likely to gain weight in the first place? As we age, it’s normal to notice a slowdown in metabolism, but until relatively recently, even medical experts weren’t certain about exactly how this process unfolded. In a study published in Science in 2021, researchers admitted that “we know surprisingly little about total [energy] expenditure in humans or how it changes over the life span.” The study noted that a decline in muscle mass, as well as reduced physical activity, are likely contributors to a slower metabolism in older adults. Contrary to popular belief, they found that metabolism increased substantially in the first year of life, then gradually declined until adulthood, but held steady from the ages of 20 to 60 years, after which another decline began. That’s right: they found that it wasn’t until after 60 years of age that the metabolism significantly slowed. That’s why, regardless of our age, it’s crucial to keep our metabolism revved up through lifestyle choices that we can control. Let’s take a look at some signs of a slow metabolism, as well as ways to increase it with simple, health-boosting strategies. Signs of a Slow Metabolism For those who need a quick refresher, metabolism refers to a chain of complex physical processes. According to the National Library of Medicine, the intake of nutrients and substances that fuel our bodies and give us energy isn’t unique to humans. Metabolism occurs in all living things, transforming sustenance into the building blocks that allow functions like movement, growth, development, and reproduction. And basal metabolic rates (the calories burned through basic functioning of the body, also called resting metabolic rate) can be affected by numerous factors, from sex and age to diet and exercise. What are some signs that your metabolism isn’t functioning at its optimal level? You may feel sluggish or tired, or even struggle with fatigue. You may notice weight gain despite not changing your diet or find it difficult to lose weight even if you eat healthy. You may experience bloating, gas, or may frequently feel cold. Some people also report lower moods—and, conversely, studies have found that those with major depressive disorder may have an elevated risk of metabolic issues. Other causes for a slow metabolism can include genetics, certain medical conditions, inadequate sleep, too much stress, poor diet, and lack of physical activity. The good news is, we can address many of these potential culprits. It’s possible to make healthier lifestyle choices and rev up the metabolism once more. Here are some helpful strategies to get you started. 5 Ways to Increase Your Metabolism At Any Age 1. Incorporate Strength Training Strength training is one of my favorite exercises, for so many reasons: it boosts your mood and focus, improves sleep, helps shed fat, builds muscle, can lower risk for type 2 diabetes, and may even help fend off dementia. But one of the most interesting benefits of strength training is the effect it has on metabolism. That’s because, as you build muscle, you boost metabolism—every pound of muscle requires 6 calories per day, compared to only 2 calories for a pound of fat. We naturally lose muscle as we age, so it’s especially important to counteract this through strength training. Plus, there’s the phenomenon known as Excess Post-Exercise Oxygen Consumption (EPOC), which means that your body continues to burn more calories long after the workout ends—for hours or even days. Strength training really is the gift that keeps on giving. 2. Sneak in Extra Activity Yes, working out is important, but that takes up just a fraction of your day. How are you spending your other waking hours? If you’re glued to the couch or desk around the clock, you can still experience symptoms like sluggishness and a slower metabolism (not to mention a bunch of other health problems). In addition to making time to work out, try to find more ways to move whenever possible throughout your day. Some people consider these short activity breaks the fitness equivalent of snacking. For example, if you’re often sitting at a desk, get up and walk around at regular intervals. Need to take an elevator? Take the stairs instead. Park far from the store to grab an extra bit of walking. Or take a stroll while you’re catching up with friends on the phone. It’s important to combat our too-sedentary modern lifestyles. When it comes to movement, every little bit helps. 3. Load Up On Protein Protein is a building block of life—and of our muscles. It provides the body with essential amino acids and helps to balance blood sugar. It even boosts sensitivity to the hormone leptin, which tells your brain when you’re full; that’s why you feel more satisfied after a protein-rich meal. You also burn more calories eating protein than you would with a high-carb, sugar-filled diet, because, of all the macronutrients, protein requires the most energy to digest. Ensure that every meal and snack features a healthy portion of high-quality protein; I aim for 3 to 6 ounces in a typical meal and 1 to 2 ounces for a snack. Choose lean proteins from both animal and plant sources, such as wild salmon, organic eggs, spinach, broccoli, kale, and nuts. I also love adding BrainMD’s OMNI Protein powder (chocolate or vanilla) to my morning smoothies to start the day off right. 4. Prioritize Hydration and Sleep A well-hydrated, well-rested body is necessary to carry out all its many functions, including maintaining an optimal metabolism. Research has shown that metabolic cycles have their own circadian rhythms, while disruption in sleep (such as that experienced by night-shift workers) may contribute to metabolic issues. Aim for 7 to 8 hours of shut-eye per night, on a regular schedule. Meanwhile, drinking enough water is a must to keep the cells of the body hydrated and functioning properly, as well as to assist muscle development for maximized metabolism. The general rule is to drink half of your body weight in ounces. So, if you weigh 140 pounds, drink 70 ounces of water every day. And, if you want an extra boost of flavor and vitamins, you can add BrainMD’s Brain Boost On-the-Go, which has B vitamins and l-theanine. 5. Nix the Junk Food It should go without saying at this point, but if you’re still subjecting your body to the Standard American Diet (SAD), you’re doing a lot of damage, including to your metabolism. One study, published in 2015, examined healthy college students who were fed a high-fat diet (55% of daily calories) and found that their muscles’ ability to oxidize glucose after a meal was disrupted after only 5 days. These responses, researchers noted, can create the conditions for insulin resistance, a risk factor for diabetes and other diseases. So even for those who generally avoid refined carbs, added sugar, and ultra-processed foods of the SAD diet, “splurging” around special events like vacations or holidays can also be damaging—and fast. It’s best to avoid junk food year-round and spare your body this constant yo-yo of readjustment. Metabolism Can Be Improved When it comes to physical health, too many people give up before they try to make changes, claiming they’re doomed by genetics or “too old” to create more positive habits. Don’t be limited by these false beliefs. It’s never too late to start making better choices for your body and longevity. From adding in a few weight-training sessions each week to being more mindful about how you fuel your body, simple efforts can make a big difference. Even better, these changes may not only have a positive impact on your metabolism but can help ensure the improved health of your entire body—at any age.
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Benefits of Daily Journals: Here's How to Start Journaling Today
Do you ever jot down your thoughts, experiences, or habits as a way of recording your life, working through obstacles, or setting goals? If not, you’re missing out. The practice of personal writing—through journaling, keeping a diary, or blogging—has become more popular in recent years, and for good reason. It’s a great way to reduce stress, understand ourselves better, and improve our health. Even if you’ve never kept a journal, now is a great time to start. Here are some helpful tips and motivation to get you started—plus a few fun facts and stats that may surprise even experienced journal keepers. The Benefits of Journaling Journaling has been shown in numerous studies to have a range of positive effects on mental health, including among those who experience depression, anxiety, and post-traumatic stress disorder (PTSD). One scientific review of 20 studies, published in 2022, examined the impact of a journaling intervention on these mental health conditions. Overall, researchers found that 68% of the interventions were effective, supporting the association between journaling and improving mental health symptoms. It was also praised as a low-risk, low-cost, low-side effect, low-resource option, and ideal for using in combination with other therapies. Even those without mental health struggles find that a journal can act as a trusted friend—a shoulder to cry on and a listening ear, so to speak. And for people who have previously relied on harmful substances, like food or alcohol, to self-soothe, journaling can be a lifesaver. A journal gives you accountability, increases your self-awareness, boosts your well-being and peace of mind, and provides a place for all of your thoughts and emotions—with zero judgment. Consider it a safe haven that’ll make you healthier in the short and long term. And it can be an especially helpful practice for men, who traditionally have been discouraged from openly sharing their emotions. The benefits of journaling also continue after writing. For example, some people enjoy reviewing old entries at a later date so they can see their personal growth in black and white. Or you might see patterns that repeat themselves over and over again, which calls your attention to areas for improvement. As the saying goes, “We are what we repeatedly do.” By writing about your life, thought patterns, and habits, you can more easily see the kind of person you really are, rather than who you wish to be or imagine you are. Types of Journaling Though there is no “wrong” way to journal, scientific researchers and writers alike have explored various journaling practices over the years. Which one of these sounds like it might be most helpful to you? Expressive writing is a category that includes journals, diaries, and personal essays—records your experiences in life. It can be a great way to release your anger, mull over a problem, or see problematic patterns of behavior over time. Of course, this kind of writing doesn’t have to be negative in focus, but many people find expressive writing helpful for processing stressful events, emotions, or concerns. Positive affect journaling, on the other hand, is focused on what’s going well in your life. At its simplest, this may involve writing a daily gratitude list and logging the things you’re grateful for. More complex journals may involve reflecting in-depth on all of the ways life hands you blessings, lucky breaks, and good fortune. This can create positive impacts around the clock: When you regularly record happy events and gratitudes, you are more likely to notice them in your day-to-day life. Health journaling is one of my favorite tools because it encourages success when we’re looking to hit health goals. Studies have shown that people who are trying to lose weight are more successful—both in weight loss and in meeting other health objectives—when they keep a journal. Though it’s helpful to write down your meals and activities each day, you can also use your health journal to plan ahead for the next day’s meals, exercise, and other habits. Then use some journal space to reflect on hitting your goals (or not). If something goes awry, you can question why, start to see patterns and tweak your approach for next time. Bad days don’t have to be failures—they can turn into great data, helping to improve habits over the long term. Here's How to Start Journaling...Today! A lot of people might hesitate to start journaling because they think they’re “not a writer” or “not creative,” because they don’t have time, or a load of other excuses. Usually, these are based in fear or some other resistance, even laziness. But you don’t need to be Shakespeare to start writing, and you don’t need a ton of time. You just need a plan, a pen, and paper. Some people may prefer to use a tablet, computer, or smartphone to take notes, but I’d recommend journaling the old-fashioned way. In one study performed among Japanese university students, writing notes on physical paper versus a computer was found to generate more brain activity, which led to them remembering the information better. They also showed a 25% faster speed when handwriting notes. "Researchers say that the unique, complex, spatial, and tactile information associated with writing by hand on physical paper is likely what leads to improved memory,” Neuroscience News reported on the findings. Next, you can set up a journaling schedule that works for you. Some people swear by doing a stream-of-consciousness “brain dump” onto paper first thing in the morning, clearing their minds before tackling the day ahead. Others like to utilize journaling as an end-of-day wind-down before bed, which is a great alternative to electronic screens and a natural time to reflect on how the day went. Either one works—and keep in mind that you can do both. If you’re not sure what to write about, don’t worry. There are endless journal prompts out there to help you get started. Here are some that might stimulate your writing: What were the highlights of your day? What would you like to achieve today/tomorrow? What areas for improvement did you notice today that you can work on in the future? What are five things you’re grateful for? What is most concerning to you right now? How might you look at the problem from different perspectives? What are some ways you succeeded today? One final recommendation: Don’t be afraid to start small. You don’t need to write for hours or fill endless pages to obtain benefits from journaling. Some people start by simply listing gratitudes. Others write a single sentence or paragraph daily, just to get something down every day. If you’re a beginner, set a 5-minute timer so that you don’t feel overwhelmed—and if you get into a flow, keep going. Over time, you can work up to 10, 20, 30, or more minutes of writing. You’ll probably find pretty quickly that the practice eases your mind, relieves stress, and enhances your overall well-being. It also can leave a fun, meaningful, or interesting record of your life that you can return to again and again, or even share with loved ones when you’re older. Journaling Boosts Well-Being I love using my journals to process emotions, stick to my health goals, gain confidence, and strengthen my brain. Finding time in your day for journaling should take priority, just as any other well-being booster would, like exercise or meditation. If you’re a beginner, you can even journal about how you feel over time with this new practice. Are you feeling less burdened? Lighter? More emotionally even-keeled? Congratulations—you’re on your way to experiencing just a few of journaling’s many benefits!
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8 Tips to Beat Sugar Cravings and Stay on Track During the Holidays
Do you struggle with sugar cravings? You definitely aren’t alone. The average American ingests 22 teaspoons of sugar every day—more than 3 times the recommended amount. Meanwhile, health experts have called sugar “the new tobacco” and “more addictive than cocaine,” and I don’t think these comparisons are exaggerations. Research has shown that sugar can contribute to a long list of health problems: weight control issues, high blood pressure and cholesterol, tooth cavities, and heart disease, to name just a few. Yet many Americans remain hooked. Unfortunately, winter holidays often go hand in hand with overboard sweets consumption. Halloween rolls around and suddenly it’s socially approved to give our children bags full of high-sugar candy. Thanksgiving ushers in entire buffets full of puddings, pies, and white-bread stuffing. Christmas is chock-full of pastries, cookies, and cakes. It’s no wonder that everyone swears to eat healthier when they write out their New Year’s resolutions. Here’s a newsflash: You don’t have to use the holidays as an excuse to send your sugar intake skyrocketing. You can enjoy all the abundance of foods at this time of year, and make your own delicious holiday dishes and desserts while sticking to a healthy diet. 8 Tips on How to Control Sugar Cravings Sugar cravings can strike at times, but sweets can feel especially tempting during the holidays. Here are just a few tips that will help you steer clear of the sugar bombs that lurk everywhere this season. 1. Replace, Don’t Erase This is my key philosophy when it comes to eating healthier. If you’ve read my books The Omni Diet and The Brain Warrior’s Way Cookbook, you know that there are tons of delicious recipes (even desserts) that don’t require spoonfuls of sugar. Bring them along to your holiday festivities and wait for the compliments to roll in. In addition, the “replace, don’t erase” mantra is a matter of mindset: By recognizing that you’re not missing out on anything, but rather enjoying delicious foods in their natural state, you’ll find it much easier to ditch the toxic stuff. 2. Exercise Outdoors Many people feel down during these colder, darker times of the year—and during the holidays. Then they reach for “comfort foods” that are full of fat and sugar in an attempt to feel better. Unfortunately, these kinds of foods have been linked to increasing depressive symptoms, not reducing them. A more useful plan of attack against the emotional and psychological lull that can accompany this time of year is to incorporate regular exercise, which boosts mood. And, when possible, get moving outdoors in the sunshine. This stimulates vitamin D production, which will also help with stabilizing mood. Bonus points for doing all the above with family—you’ll be spreading genuine holiday cheer through healthier habits, the gift that keeps on giving. 3. Load Up On Low-glycemic Carbs Sugar isn’t only found in the white crystals spooned into coffee, or the added sugars that pervade processed foods. Simple carbs like white bread, rice, and potatoes, as well as sugary fruit like watermelon, have high glycemic index rankings. This means they digest quickly and lead to blood sugar spikes and crashes. Low-glycemic carbs, however, digest more slowly, delay feelings of hunger, and help control appetite. Instead of simple carbs, choose complex types—most fruits, beans, nuts, and non-starchy veggies are great options. You’ll have less sugar and carb cravings and avoid the brain fog and energy dips that often accompany eating high-glycemic foods. 4. Choose Foods That Reduce Sugar Cravings I’ve found that certain foods can actually help counteract cravings for sugar. Here are some of my favorites that are perfect for this time of year: Herbal tea is packed with flavor, and it’s a warming addition to your routine in the colder months. Licorice tea, for example, has a natural sweetness, while fruit, mint, or ginger teas offer great taste and various health-promoting benefits. Healthy fats. When we’re not feeling satiated, we’re more likely to reach for harmful foods like sweets. Make sure you’re ingesting healthy fats to keep you full and satisfied. I love avocado (in our house, we call it God’s butter) and coconut oil. Sweet potatoes. The good news is that sweet potatoes often accompany holiday meals. The bad news is, that they’re usually drowned in butter, sugar, or salt. Stick with plain, roasted, skin-on sweet potatoes, which offer nutrients, fiber, and natural sweetness. If you want to dress them with anything, try coconut oil and cinnamon. 5. Be Careful with Sugar Alternatives Some people assume sugar alternatives are a great replacement for the white stuff. Not so fast—some are just as toxic. If you’re in charge of making baked goods for this year’s holiday feast and are looking to nix the sugar, you’ll want to choose your replacements carefully. When needed, I reach for stevia, monk fruit, or coconut palm sugar. Sometimes, pureed fresh fruit can be used as a substitute for sugar—get creative and experiment. But, no matter which sugar alternative you use, don’t overdo them. Some, like coconut palm sugar, have just as many calories as the real thing. 6. Add Supplements to Your Routine A few nutrients have been backed by scientific evidence that they can help curb cravings. Chromium picolinate, for example, has been associated with reduced cravings for sweets, starches, and other carbs. Another study linked n-acetyl l-cysteine with reduced compulsive consumption of high-sugar, high-fat foods. And alpha-lipoic acid may promote healthy blood sugar levels, which helps control cravings. 7. Keep Tabs on Your Consumption If you know you’ll be faced with a lot of sweets during the holidays, and especially if you plan on eating any, remember the three-bite rule. Three small bites are all you need to enjoy the taste of something (without getting hooked). But even outside of holiday parties, make sure to limit your sugar consumption. Scan labels to weed out any foods with high added sugar content. The American Heart Association recommends that men consume no more than 9 teaspoons (that’s 36 grams or 150 calories worth) of added sugar per day. For women, the recommended intake is no more than 6 teaspoons (which is 25 grams, or 100 calories). I always recommend keeping a food journal to see, in black and white, everything you’re consuming. This is especially helpful during the holidays since so many of us are thrown out of our normal routines and it’s easy to lose track. 8. Wait It Out I’m not going to lie to you: When you ditch the excess sugar, you may experience cravings. These cravings are what keep so many people hooked, after all. But I urge you to be patient with yourself and let them pass—they won’t kill you. After a few days, refined sugars will lose their hold over you, and you’ll be able to taste natural, whole foods, without needing to load them up with sugar, salt, and fat. Let your taste buds recalibrate and enjoy the true flavors of food again! Holidays Are Sweeter Without Sugar Sugar has been compared to toxic drugs like cocaine and nicotine because it’s highly addictive. We eat more, we crave more—it’s as simple as that. Many of us think that it’s okay to “cheat” during the holidays by binging on any food that’s passed our way, but we pay a heavy price over the long term. This includes addiction, inflammation in the body, and a host of health consequences when a sugary diet becomes the norm. Luckily, it’s easy to replace the sugar bombs of the season with true feel-good foods and activities. With a little education and planning, we’ll find ourselves ringing in the New Year looking ahead to all we can accomplish—not agonizing about all the damage we have to undo.
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7 Best Tips for Staying Fit & Healthy During the Holidays
Like many people, I love the holidays—the fun festivities, the quality time with family, the opportunity to give thanks. But there are plenty of things associated with this time of year that I definitely don’t love. The family members pushing junk food and guilt-tripping if you don’t join in. The stressed-out crowds of shoppers elbowing their way through stores. The long to-do lists and disrupted schedules. If you don’t have ways to cope with it all—while sticking with routines that keep you healthy and well-balanced—it’s easy to spiral into a cranky, exhausted mess. The good news is, that staying in the jolly spirit of the season is easy when you have the right plan of action. Here are some of my surefire ways to keep yourself on track throughout the holidays, into the New Year, and beyond. How to Stay Healthy During the Holidays 1. Practice Mindfulness. Mindlessly eating, blowing past your budget, or saying yes to one more invite that you’d rather decline? Running on autopilot is never a good idea, but during the holidays it can be downright disastrous. When you overextend yourself, you can end up stressed and depleted. Or, when you camp out next to the buffet table while chatting away, you’ll consume hundreds more calories than you even realize. The holidays can be a wonderful time of year, but if you’re not slowing down to enjoy them and being mindful of your choices, you’ll find yourself falling prey to all kinds of harmful habits—and then wondering why you feel so bad. 2. Have a Plan. You know what they say: Failing to plan is planning to fail. This is especially true during the holidays when schedules are thrown out of whack and special events become constant to-dos. But with the appropriate strategy, you’ll be better prepared for anything that comes your way. Here are just some ways that planning helps me stay on track all season long: Know what foods to avoid. Only you know what foods are going to set you off into a cycle of overeating and subsequent cravings. I used to be a sugar junkie, so I’m realistic about my limitations. Anything with frosting is a no-go! Prepare and pack healthy snacks to eat on the run. You don’t want to find yourself famished with nothing in sight but the shopping mall food court. Avoid or limit alcohol. It’s best to skip the booze altogether—sparkling water is just as festive. But, if you do choose to have one glass, set your limit with an accountability partner beforehand, and drink water before and after to prevent dehydration. Sampling a food you know is unhealthy? Stick to three small bites, max. After that, you’re heading into mindless-eating mode and triggering addictive behaviors that can keep you hooked. 3. Maintain Your Healthy Routines. It’s easy to stray from your usual habits during the holiday season. But, at minimum, prioritize eating healthy meals, engaging in physical activity every day, and getting enough hours of sleep every night. Without these key components, you’ll find yourself sluggish, moody, and unable to function properly. Taking care of these basics will also set a solid foundation so that even if you do veer off track for one meal or one day, you’ll be able to get back to a healthy baseline fairly quickly. 4. Mind Your Mental Health. Between wintertime seasonal affective disorder (SAD), chaotic family gatherings, grief, loneliness, and holiday-related stressors, many people feel down at this time of year. But even if you’re generally upbeat during the holidays, protecting your mental health is key. Remember, if you’re not taking care of yourself, you can’t be much good to others, so set aside some time for self-care. Keep up (or begin) daily meditation and deep-breathing practices. Don’t be afraid to say no to things you don’t have the time or energy for. Leave the party early if you need rest. If you feel overwhelmed during a family event, go outside for a walk in the fresh air, rather than reaching for alcohol or another slice of pie. Taking small steps like these to care for your mental and emotional well-being will help you stay sane all season long. 5. Spread Cheer. If you’re one of the many Americans who feel down during the holidays, you don’t have to suffer alone. I’ve found that this is a great time of year to volunteer or donate. It not only gets you out of your own head and helps others, but it’s a great way to connect with new people. And, if you’ll be spending time with your family this season, volunteering is a wonderful bonding activity for everyone to do together. It teaches children (and reminds us adults) to have gratitude for what we have, and allows us to spread some of that goodwill to our community. I can’t think of a better way to get into the holiday spirit. 6. Choose the Right Supplements. With the right diet, exercise, and planning, you’re going to be feeling better than most throughout the holiday season. But all of us could use a little extra help, particularly at this busy time of year. Here are some of the supplements I reach for: GABA Calming Support. My mind can be really active all day long—including just before bedtime, which makes this supplement a lifesaver. It relaxes my mind without making me drowsy in the daytime, and at night it helps me decompress so I can fall asleep peacefully. Everyday Stress Relief. With long to-do lists and numerous social obligations, our bodies and brains can feel really run-down at this time of year. This supplement enables the body to better respond to stress, thanks to natural ingredients like magnesium and holy basil extract. Craving Control. We all face food temptations at this time of year, and despite my healthy lifestyle, I’m not immune. I use Craving Control to help promote emotional and blood sugar balance so that I don’t overdo any sugary foods. Serotonin Mood Support. Designed to boost the brain’s production of serotonin, this supplement helps calm me and reduces feelings of anxiousness. It even supports maintaining a moderate appetite, since a serotonin imbalance can lead to emotional eating. 7. Indulge in Good-for-You Foods. Why do people always use the word “indulge” for junk food, which makes us feel awful as soon as we eat it? I prefer to indulge in food that tastes great, gives me energy, and doesn’t make me regret my choices the next day. If you’re armed with delicious healthy recipes, you will never feel deprived over the holidays. Going to a party? Bring your own hors d’oeuvres, like fresh veggies with hummus or guac, or eat them before you leave the house. When you’re at an event, select the healthiest choices (like steamed vegetables) and load up on them before you try anything else. Prepare a festive yet healthy dessert to share—my Healthy Apple Cinnamon Crisp always gets rave reviews. By bringing one or two of your own options to a holiday event, you’ll ensure you have something to enjoy without the guilt. And you’ll give your fellow party-goers the gift of healthier choices, too. Holidays Don’t Have to Be Unhealthy It’s unfortunate that so many Americans equate the holiday season with bouts of full-blown overeating, excess drinking, and falling asleep in front of the television by mid-afternoon. Or, for that matter, how many of us needlessly stress ourselves out by aiming for impossible perfection, overspending, or overstacking our schedules? This year, focus instead on sticking to a solid, sustainable plan, maintaining your healthy habits, and caring for yourself along the way. Using the above tips, you’ll be surprised at how pleasant, relaxing, and fun the holidays are—just the way they were always intended to be.
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What is a Stress Response: Fight, Flight, Freeze, or Fawn Responses to Traumatic Events
Have you ever been threatened and felt like your body was frozen in place? Are you the type, when attacked, to fight back with fury—or the type to run away to safety? Or maybe you automatically turn into a peacemaker when you sense danger, forgetting about your needs in order to pacify the attacker. Chances are, you identify with at least one of these since they’re all examples of a normal human stress response. The human body is wired for survival, and the four Fs of trauma response—fight, flight, freeze, or fawn—were developed to help us cope with threats. Many people are aware of “fight or flight,” in which animals (including humans) face their dangers head-on or flee to escape. But freeze and fawn are lesser-known, and just as valid, stress responses. Let’s dive deeper into their mechanisms, including why they happen and how we can best cope with them. How the Body Reacts to Stress Our stress response gets triggered when an acute stressor appears. Examples can include being robbed at gunpoint or being attacked by a dog (which has happened more than once to me and my husband, Dr. Daniel Amen—more on that below). This kind of high-alert situation activates the body’s sympathetic nervous system, which creates a stress response. In these instances, there’s a lot happening behind the scenes—that is, in the brain. The amygdala, located in the temporal lobes and involved in emotions and the fear response, sends a signal to the hypothalamus, which controls brain chemicals, and to the pituitary gland. The body then secretes a hormone that signals the adrenal glands to generate a flood of chemicals, such as cortisol and adrenaline. Meanwhile, the frontal lobes—in charge of things like judgment, decision-making, and rational thinking—actually decrease in activity. In an automatic fight-or-flight response, the amygdala is in charge. This process in the brain kicks the body into action, triggering many other responses. The pupils of the eyes dilate, which leads to tunnel vision, or a loss of peripheral vision. The sense of hearing diminishes. The mouth gets dry. You can even notice that your hands and feet feel colder, or you feel a chill. That’s because the veins constrict to send blood to major muscle groups that will be involved in the fight or flight response (such as the shoulders and hips). In addition, the lung passages open up, so breathing becomes rapid and shallow. Blood sugar levels and blood pressure both increase. The heart rate speeds up and muscles tense. The bladder relaxes and digestion slows. The immune system shuts down. Mental focus is disrupted, so there’s often difficulty with focusing on small details. You may tremble or get goosebumps. You might not be able to speak articulately, and there can be diminished fine motor skills. Essentially, the entire body is prepped for survival. Fight, Flight, Freeze, Fawn Keep in mind that none of these stress responses are “wrong.” Quite the opposite—they’re evidence of the body’s incredible natural intelligence. - Tana Amen, BSN, RN Fight Every person reacts differently to a perceived threat, but most fall into one of four categories: fight, flight, freeze, or fawn. For example, I tend to face threats head-on, making me a fighter—I can become really angry and dangerous in the face of an aggressor. This has served me well in certain moments, but we’ve also seen this tendency create extreme reactions. For example, a person “sees red” and commits violence in self-defense. More than once, Daniel and I were attacked by pit bulls off their leash while out for a walk, and I’m not sure who was scared most by my fight impulse—the dogs, the owner, or my husband. But with a history of being assaulted, growing up in a home with trauma, and a mother who was also a fearless fighter, my default is to fight back. I’ve told the story before about a burglar entering our house one night, back when my mom and I lived alone. Her response wasn’t to run—it was to grab a shotgun, chase the guy down the hall, and shoot the gun out of the back window to scare him off! Freeze However, responses can vary, even in the same family. I have a half-sister who tends to freeze up or run away. During my martial arts practice, I’ve seen numerous people freeze when attacked, and Daniel tends to fit into this category, too. A study published in 2017 noted that freezing isn’t necessarily about being passive, “but rather a parasympathetic brake on the motor system, relevant to perception and action preparation.” In other words, the freezing may help the person under attack create a strategy for action or escape. The freeze response can also lead to dissociation. If a person is being attacked and can’t escape or fight back, becoming numb or detached can make the trauma seem more bearable in the short term. We see a similar strategy when some animals “play dead” to disarm predators—another example of a freeze response. Flight The term “fight or flight” was coined back in the 1920s, so these two responses tend to be the most well-known today. We often witness the flight response in animals—like when a rabbit or deer flees in the face of a potential aggressor. But in humans, this type can be associated with fearfulness of others, isolation, or avoidant behavior. Someone who flees believes that safety is found in being alone—a type of environmental control mechanism. Fawn Finally, fawning is “when people act to please their assailant to avoid any conflict,” according to the CPTSD Foundation. It might be utilized after an unsuccessful attempt at fight, flight, or freeze. The fawn response is associated with facing rejection trauma in childhood. Being “agreeable and helpful” can be useful coping mechanisms in youth. But, when these children grow up, they may be vulnerable to interpersonal issues like codependency, people-pleasing, and fear of rejection. How to Counteract Stress Responses While stress responses are normal and valuable to us as human beings, we don’t want stress and fear to overwhelm our lives. Over time, being faced with intense stress can suppress the immune system and affect the brain by shrinking the hippocampus, a major memory center. Luckily, there are natural ways to bring your body back to a calmer state after a threat has passed. This is usually the responsibility of the parasympathetic nervous system, which counterbalances the stress-activated sympathetic nervous system. But in the face of frequent stressors or trauma, the stress response can “get stuck,” leading to ongoing feelings of anxiousness, panic, hypervigilance, or restlessness. You can experience sleep issues, or feel depressed, exhausted, or confused. If you’re feeling activated—acutely or chronically—try some of these methods to calm yourself: Meditation or prayer Hypnosis or guided imagery Diaphragmatic breathing Calming supplements, such as GABA, magnesium, or l-theanine Physical exercises that stimulate the brain, such as dancing or table tennis In a moment of activation, when you need fast relief, try taking three deep breaths. This will deliver oxygen to the body and help bring your frontal lobes back online, so you can assess the situation with a clearer head. To counteract tunnel vision, start to move your eyes back and forth, sideways, and up and down. Finally, put both hands on the opposite shoulders, and rub down the arms 2 or 3 times. This action stimulates both sides of the brain, allowing for calmer thinking. The Intelligence of Trauma Responses Keep in mind that none of these stress responses are “wrong.” Quite the opposite—they’re evidence of the body’s incredible natural intelligence. All four Fs are simply the body preparing itself for and ensuring survival. But it’s also important for your health, in the short and long term, to know how you react—and how to respond and calm yourself down after these potentially intense, full-body experiences.
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7 Steps to Create a Home Sanctuary & Feel More Relaxation at Home
Be honest: When you look around your home, does it inspire an “Agh!” or an “Ahhh?” It’s surprising how many of us take so much time to look good or put together in public or on social media, while our homes remain disaster zones behind the scenes. But making the home feel like a sanctuary, not a nightmare, is more important than you might think—with real physical and psychological benefits. This isn’t about being “perfect” or ready for a magazine photo shoot. It’s about boosting the way you feel in the place where you spend a good chunk of your life. The home environment can impact our and our children’s well-being. When we’re bogged down in clutter, straining to see under poor lighting, or living amid chaotic, disorganized spaces in the home, we’re subjecting ourselves to unnecessary stressors. Fortunately, there are a variety of easy steps you can take to create a more calming environment for the entire family. To get you started, I’ll be sharing some great ideas for planning, designing, and decorating spaces that promote relaxation, mindfulness, and stress reduction. 7 Steps to Creating a Relaxing Home Sanctuary Need a mental health makeover for your home? Try some of these strategies—or all of them: 1. Incorporate Water Features Did you know that the sound of trickling water is associated with positive effects on our mental health? In recent years, researchers have become more interested in the benefits of human interaction with “blue spaces,” or areas with water, such as lakes, rivers, and oceans. And we can bring those benefits into the home as well, through simple additions like desktop fountains. A 2021 review of 21 scientific studies found that people can enjoy a variety of health boosts, including “significant psychological benefits (e.g., stress restoration) and behavioral benefits (e.g., physical activity and social interaction),” simply by incorporating artificial water features into their surroundings. 2. Add Greenery Just as human beings find restoration in the sounds of water, other natural elements can have a similarly calming effect. Indoor plants are a great option, as they can be very easy to care for and brighten up any room in the house. You can get the entire family involved, making plant care into a team bonding activity. It can even educate children firsthand about topics such as photosynthesis and botany. If needed, you can choose synthetic plants (if lighting or other conditions aren’t favorable). But live plants offer additional benefits, such as improving the air quality of indoor spaces. Studies have also suggested that plants boost psychological well-being while improving everything from blood pressure to academic achievement. 3. Create a Scentual Experience You may have heard about the old real-estate sales trick—appealing to potential home buyers at an open house with the scent of fresh-baked food. That’s because pleasant aromas instantly help create a welcoming home environment. Make enticing scents part of yours by utilizing scented candles, essential oil diffusers, or room fragrance misters. Choosing relaxing scents, such as lavender, rose, or chamomile, is a great idea. But you can also do some research on selecting different scents for different effects, like anti-anxiety, happiness, or alertness. You’ll literally be able to breathe some relief in an instant. 4. Choose the Right Lighting OK, maybe light bulbs aren’t the sexiest part of interior decor, but they can sabotage your mood (and your vision, over time) if they’re inadequate. First, it’s helpful to let in as much natural light as possible. We know that, for people with insomnia, it’s a helpful practice to expose the eye to natural light after waking. That’s because it helps establish circadian rhythms in the body, alerting it when to be awake or asleep. Conversely, light exposure late at night can disrupt our sleep, so you want to have the ability (through window coverings) to ensure total darkness while sleeping. Having indoor lighting that is variable, such as through a dimmer switch, is also helpful to transition you from activity to relaxation and sleep. Of course, for when you are awake, ensure that lighting is bright enough to enable reading and other tasks without straining the eyes. Eye strain can lead to headaches and difficulty concentrating, among many other negative effects. Finally, if needed, adding bright light therapy to your home can help counteract the effects of seasonal affective disorder (SAD), associated with negative moods and lower levels of vitamin D in the darker winter months. 5. Enable Separation In our busy modern world, it’s far too common to let various areas of our lives bleed together. For example, we watch television while eating dinner, or answer a work email while in bed. This creates a lack of definition in our home spaces and promotes constant multitasking, which we know is terrible for our brains, leading to forgetfulness, lack of focus, and other issues. Instead, set aside a space to eat dinner with the family—one that’s screen-free. Leave your laptops and mobile devices outside the bedroom. If you’re one of the many people now working from home, create a designated workspace. Blending too many areas of your life together creates blurred boundaries and compromises work-life balance, potentially leading to stress and overwhelm. 6. Enjoy Some Color Therapy There’s a reason why stop lights and sirens are red—we humans associate this color with an alert. At the same time, gazing at a blue sky or clear blue water can put us immediately at ease. We all have associations with color, whether we consciously recognize them or not, so put them to use throughout your home. This is a personal decision, so ask yourself: What colors put me at ease? What colors stimulate me or raise my alert levels? In fact, there’s an entire system for using color to influence mood and heal physical ailments. It’s called chromotherapy, another term for color therapy, and it’s been used for centuries. Today, we have tons of ways to incorporate color in our homes: paint or wallpaper, furnishings, decor, carpets or flooring, etc. Find the color scheme that works for you—and for the room you’re in. For example, you might want a more stimulating color in an office space to boost alertness, or a more muted shade in the bathroom for a spa-like feel. 7. Select Uplifting Decor What kinds of things are taking up prime space in your house? Piles of bills, frantic to-do lists, shoes strewn around the entranceway? It’s easy to let busy schedules get in the way of maintaining an orderly environment—we’ve all been there. But establishing a more peaceful home includes being intentional about the items we place around us. For example, certain objects can uplift us rather than bog us down. Pictures of the family during fun outings or souvenirs from favorite trips can bring back happy memories. Mirrors can create the illusion of more space in smaller rooms so we don’t feel as cramped. Signs with positive affirmations or statements can remind us to be more mindful and maintain perspective. One word of warning: Don’t create too much clutter with your selections. Even an excess of positive items can overstimulate your brain, distract from your focus, or increase levels of cortisol, the body’s stress hormone. If you find yourself drowning in stuff, enlist the family’s help to start putting aside items to donate to charity. As a bonus, giving back benefits your mental health, too. Creating Relaxation at Home When our home is our chaos instead of our castle, we can’t expect ourselves—or our families—to function at our best. A clean, organized, decluttered, well-lit home helps enable a more peaceful life. But add a few relaxation-enhancing extras, like plants, light-blocking curtains for the bedroom, and soothing water features, and you’ll feel less stressed every time you walk in the front door. Decor trends may come and go, but that’s a home investment always worth making.
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Mindful Parenting Tips: How to Help Your Child's Mental Health
Anyone with kids in the modern world knows that being a parent—and, for that matter, being a kid—isn’t easy. Our young people are now growing up with many challenges that didn’t exist in previous generations, like the 24-7 frenzy of digital devices, unrealistic standards portrayed on social media, and mass shootings at schools. Other issues are longstanding, but that doesn’t make them any less harmful: bullying, peer pressure, substance abuse, and weight control issues or eating disorders, to name a few. Of course, the COVID-19 pandemic further negatively impacted our youth. According to a 2023 report by the American Psychological Association (APA), trouble was brewing even prior to this. “In the 10 years leading up to the pandemic, feelings of persistent sadness and hopelessness—as well as suicidal thoughts and behaviors—increased by about 40% among young people,” the report stated. But an unforeseen and unprecedented global pandemic piled on additional stressors, like isolation, disrupted school, and deaths of loved ones. It’s no wonder the U.S. Surgeon General released an advisory at the end of 2021 about the growing mental health crisis affecting our youth. As a parent, it breaks my heart to see some of the stats he cited—like that 1 in 3 high school students and half of female students reported persistent feelings of sadness or hopelessness. Clearly, it’s more important than ever that we parents help our kids navigate these challenges and promote positive habits for better mental health. While so much in this world isn’t under our control, that’s all the more reason to take the steps that are. Read on for some of the most impactful ways you can create a well-balanced lifestyle for your children. As a bonus, these mindful parenting tips will keep parents on a healthier track, too. 4 Mindful Parenting Tips for Optimizing Your Child’s Mental Health Here are some key strategies to keep in mind for optimizing your child’s mental health—and why they’re crucial to implement: Create Better Eating Habits Eating habits are developed in childhood, so it’s important to establish healthier practices early on in life. For example, avoid eating with your family in front of a screen, as this often leads to excess calorie consumption. One study even linked it to higher cholesterol levels in preschoolers. Mindless eating can lead to weight gain, which has been its own health crisis among youth in recent decades. Instead, try to sit down as a family for dinner every night, and set aside a designated (screen-free) place for it. This has numerous benefits, aside from making meals more mindful. Research has shown that family dinners assist in adolescents having fewer emotional and behavioral problems, as well as better mental health, improved interactions with others, and greater overall life satisfaction. It has also been linked to a lower risk of eating disorders, substance abuse, and childhood obesity while boosting academic performance. Unfortunately, busy parents often succumb to many other unhealthy habits in the home when it comes to their kids’ diet. They may keep sugary beverages in the house, like soda, juice, and sports drinks, rather than reaching for healthier options like fruit-infused water or nutritious smoothies. Or they may try “food policing,” making kids clean their plates before they can leave the dinner table. Avoid these common pitfalls and make sure all foods you stock are healthy; that way, there’s no chance of a wrong choice, at least at home. And I have found that when you create those habits at home (and for their school lunches), kids learn how to make better choices all by themselves. Encourage Exercise Just like with diet, it’s up to us parents to model the best behavior for our kids and show them that a satisfying and healthy life is an active life. As screen time has risen over the decades, so have weight control issues among our youth—and I don’t think that’s a coincidence. Involving your kids in exercise can get them outside for some fresh air, teach them teamwork and healthy competition through sports, or provide quality time for the whole family. I was really fortunate that my daughter, Chloe, loved joining me for one of my favorite activities, Kenpo karate lessons. We went every week to the dojo, broke a sweat, learned useful skills for self-defense, and enjoyed priceless mother-daughter bonding—all while getting her in the routine of moving her body. We parents know that the old saying “Do as I say, not as I do” does not work with our kids. They do what we do. So set that good example and get them hooked on some kind of exercise regimen in their younger years. Their bodies will benefit all life long. Maintain Parenting Balance My husband, Dr. Daniel Amen, wrote the book on parenting—and now it’s a DVD, called New Skills for Frazzled Parents. He calls it “the instruction manual that should have come with your children,” and I have to agree. He offers many clear, simple, and effective techniques to help children become more adaptable, compassionate, responsible, and resourceful. After all, we may raise them, but eventually, we must send them out into the world and hope they do the right thing. Here are just some of his parenting techniques that I have found helpful: Get involved with your kid’s life so they know they can count on you. Be open to learning, and understand that you and they will make mistakes. Listen to their thoughts and opinions. Be loving yet firm, setting appropriate rules and boundaries. Prioritize quality time spent as a family on a regular basis. Show compassion, warmth, care, and kindness. Make sure to have fun together—you’ll boost physical and emotional well-being for the entire family. Create a Bedtime Routine We know that a lack of quality sleep can have all kinds of detrimental effects on kids and adults alike. But for young people, they can trigger more serious setbacks, since their brains are still developing. Lack of sleep may lead to depression, attention and learning problems, or poor impulse control and judgment. Unfortunately, we all know that kids can resist going to bed. What’s a parent to do? Create a calming and healthy bedtime routine—and adhere to it. Take your time and understand that it may take time to stick. But be firm and consistent, and you’ll find it a much easier task. For example, you may have your children brush their teeth, and then put them to bed with a story. But you can also plan ahead in the hours leading up to bedtime. Avoid overly stimulating TV programs or reading material, heavy meals or snacks, and mobile devices. And, if desired, try a relaxing technique together, like breathing or meditation. Getting into such a practice can help with lowering anxiety around the clock, and it may start yet another healthy habit that carries into their later years. Building Children’s Resilience The good news is, that even as children’s mental health hits crisis mode, there are more resources and more awareness around mental health than ever before. For example, the APA has released a list of 10 additional ways to help build better-coping skills for our youth, and there are a lot of great recommendations. From encouraging social connections and volunteer work to teaching self-care and self-discovery, we can help young people adjust and bounce back in a fast-changing world. I know firsthand how much pressure can be put upon us as parents. But it’s up to us to use mindful parenting skills to take some of the pressure off kids as they develop and mature. Remember that one day they’ll be in charge—and they’ll be parents themselves. Let’s make them as healthy, responsible, and resilient as possible to set the stage for future generations to come.
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Signs of Emotional Trauma in Adults: How to Heal From Old Wounds
If you’ve read my book, The Relentless Courage of a Scared Child, you know that I come from a long line of trauma in my family. My grandmother on my mom’s side survived serious devastation during World War I, as a child in Lebanon. Her instability and volatile emotions in adulthood, the result of unprocessed trauma, contributed to my mom leaving home at only 16 years old. Grandma’s husband, meanwhile, was a closet drinker who became a quadriplegic in a tragic car accident when he was 55. Unfortunately, the trauma didn’t end with their generation. One of my uncles was addicted to drugs, and another uncle was murdered. But my mom, who wanted her family to have better choices and chances in life, was determined to carve out a different path for us. As difficult as it was, I have learned to see my family’s past, and my personal trauma, as not all negative. It has even offered a few blessings. For example, I know that my mom’s persistence and determination in the face of such setbacks gave me my trademark grit and will to succeed. Developing those characteristics was crucial for overcoming my own major challenges in adulthood, like being diagnosed with thyroid cancer while still in my 20s. I also learned from my family’s and my own experiences that our trauma can hold us back. We can get stuck in a cycle of pain that harms us and the people we love. That was certainly the case with many previous generations, who were not given the opportunity to heal from their tragic past experiences. But tough breaks and serious difficulties can motivate us, making us stronger for whatever comes our way in life. That’s why it’s so important to work through those old wounds and start on the road to recovery. Signs of Emotional Trauma in Adults In decades past, topics like mental health and emotional trauma were considered taboo. The old thinking was along the lines of, “Get over it, suck it up, and move on.” But today we understand that trauma isn’t something to be ignored—it’s something we need to face and work through. That’s because trauma that has been stuffed down or covered up with unhealthy coping strategies will crop up in dangerous, even life-threatening, ways. Here are just a few common side effects of unaddressed emotional trauma: Addiction. It’s common for those who experience a traumatic event, or a series of them, to self-medicate with drugs (including alcohol) or food, or to escape through other addictions like gambling. But addictions become their own problems—with a long list of new potential traumas that can occur as a result. And the worst part is that substance abuse and other numbing tactics do not help the root issue. They only push it down, and the trauma remains unresolved. Violence and Anger Issues. The Substance Abuse and Mental Health Services Administration (SAMHSA) warns that anger is a common side effect of going through a traumatic event. Anger leads to physical changes in the body, like rapid heartbeat, tightened muscles, adrenaline release, an increase in blood pressure, and faster or erratic breathing. Ongoing anger has been linked to heart disease, high blood pressure, trouble sleeping, digestion problems, and headaches. And, if not resolved, anger may open the door to depression, anxiety, risk-taking behaviors, or physical violence. Anxiety and Panic Attacks. According to the Anxiety & Depression Association of America (ADAA), those with trauma can experience a spectrum of anxiety symptoms, from an uptick in general worrying to full-blown panic attacks. They may also avoid situations or people that they associate with the trauma. But, just like with substance abuse, avoidance doesn’t address the root of the problem. Nightmares, Flashbacks, and PTSD. Reliving a traumatic event can retraumatize you all over again. Nightmares lead to additional problems, like not getting enough sleep or experiencing insomnia. And flashbacks can interrupt daily life. Interestingly, PTSD can present itself in opposite ways: Some people experience a dissociated state or numbness. Others may be hyperaroused, feeling jumpy or unable to concentrate. Depression and Suicidal Thoughts. Studies have shown the links between childhood trauma, emotional trauma, major depressive disorder, and suicide. Depression can make it difficult to function from day to day, and the devastating effects of suicide reach far beyond the victim. Hormonal Issues. It’s a little-known fact that trauma can mess with your hormones. And that can lead to all kinds of symptoms, from anxiety and depression to fatigue and a compromised immune system. Traumatic events release stress hormones like cortisol, and when trauma repeats itself—such as with abusive parents, domestic violence, or PTSD—they keep being released. This can lead to physical symptoms, like chronic fatigue syndrome or heightened susceptibility to colds and COVID-19. Many people never make the connection between their physical symptoms and their past trauma. How to Heal Emotional Trauma Some people go through trauma and heal without intervention, while others are scarred and have trouble moving forward. The ADAA notes that various risk factors may increase the likelihood of post-trauma effects. These risk factors include being female, having a lower IQ, having been previously exposed to trauma, having a prior mental health condition, genetics, and certain personality traits. Regardless, everyone experiences some kind of trauma from their lives or upbringing. What happened may have been beyond our control, but we are able to take responsibility for our healing. Here are some ways we can start the process: 1. Get Help Asking for help is a sign of strength, not weakness. Depending on your situation, you may need medical intervention, such as rehabilitation to treat an addiction. You may benefit from group therapy or joining a support group. Or, you may want to talk to a mental health professional, therapist, or counseling hotline. Whatever you do, you don’t have to suffer alone. It’s immensely healing to seek help and connect with other people who have gone through whatever you’re dealing with. 2. Boost Your Brain Health Did you know trauma actually rewires your brain? The amygdala, or the “emotional brain,” kicks in our fight-or-flight response in fearful situations. It overrides the prefrontal cortex, which is responsible for our sound decision-making. So, when our brains store a traumatic memory, it’s easy for our brain and emotions to get hijacked when triggered again—even if we aren’t in grave danger. Work to heal your brain with soothing habits such as prayer, meditation, and deep breathing. You may also take supplements for mood support and calming effects. And make sure to care for your brain and body with a healthy, anti-inflammatory diet and regular exercise. 3. Tell Your Story I have to admit, it was scary at first to talk about my past traumas and family history. But, even if you need to wait until after you’ve had some time to heal yourself, you’ll find it beneficial to share your story. You’ll help countless others who have been in your shoes, and you’ll remove some secrecy, shame, and pain around what happened. It’s been a crucial step in healing for me. As they say, sorrow shared is sorrow halved. Changing Your Trauma Story It’s true that trauma can have long-lasting, even lifelong, effects. In the past, I believed this was simply my fate—that I had been negatively affected by trauma throughout my life and always would be. I felt shame, regret, and maybe even a little bit helpless at times. But I learned that I don’t have to be a victim of my past. I was able to come to terms with my most troubling events, work through my feelings around them, care for my body through healthy lifestyle choices, and emerge stronger than ever before. In my work, I’ve seen countless people do the same. Don’t be afraid to take back control over your circumstances and rewrite your own story.
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