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Meet Smart Relief: 4 of the Best Nutrients for Brain & Body Comfort
The best way I know to introduce our exciting new product Smart Relief is to tell you a story about Dr. Daniel Amen. I’m not telling stories out of school—Dr. Amen told this one himself on one of his terrific PBS specials, so I’m sure he won’t mind my passing it on to you. Here’s the story. Apparently, Dr. Amen had a close friend, a cardiologist with a major back problem. In fact, the poor guy had been battling back discomfort for over four years, and had tried just about everything: medication, physical therapy, even injections. When an MRI revealed spinal issues, he scheduled surgery, hoping it would finally bring relief. Over dinner one night, Dr. Amen asked his friend a simple question that changed everything for him: “What if the problem isn’t just in your back? What if it’s also stuck in your brain?” He explained that when discomfort drags on for weeks or months, it doesn’t just live in the body anymore—it rewires your brain. The brain starts to expect pain, to anticipate it, to amplify it. In a sense, the body gets trapped in a loop. Dr. Amen told his friend something that stunned him: Over 60% of people over 50 who have no pain at all show abnormal MRIs. By age 70, that number climbs to 80%. The real issue, said Dr. Amen, isn’t the MRI—it’s the fear it creates. The brain begins spinning a story of worry and limitation, locking you into what he calls the “doom loop.” But the beautiful truth is that this story can be rewritten. A few weeks later, the cardiologist called him. His pain was 90% gone. No surgery. No new drugs. Just a new way of finding relief—not starting with his back, but with his brain. Enter Smart Relief That same principle—that comfort begins in the brain—is what inspired Smart Relief, BrainMD’s newest innovation for supporting physical comfort, mobility, and ease.* Because the more we understand the connection between the brain and body, the more we realize that when you support one, the other responds. There’s nothing quite like the feeling of ease—your body moves freely, your mind feels lighter, and you can take on the day without those little reminders that something aches, tugs, or tightens. But let’s be honest—for most of us, that feeling doesn’t come as easily as it used to. Between long hours at a desk, ambitious workouts, and the sheer stress of everyday life, the body takes a beating. You don’t have to be an athlete to feel the effects. By evening, your back talks to you. Your joints grumble. Even your brain seems to slow down when your body’s uncomfortable. That’s exactly why BrainMD created Smart Relief—a science-based formula designed to help your body bounce back, move more easily, and feel more comfortable, day after day.* Why Your Body Deserves Smart Relief Smart Relief isn’t about masking symptoms. It’s about helping your body restore its natural sense of balance and ease.* Modern life throws a lot at us—repetitive motion, screen time, stress hormones, even dietary choices—and they all chip away at the body’s comfort zone. Over time, your internal “inflammation switch” can stay turned on longer than it should, leaving you stiff, sore, or sluggish. Smart Relief was created to help your body maintain a healthy inflammatory balance—the kind that naturally settles once the job’s done.* Because when your body feels supported, recovery happens naturally.* The BrainMD Difference: Four Clinically Studied Ingredients, One Powerful Formula Each capsule of Smart Relief delivers a precise combination of four research-backed nutrients that work together to support comfort, flexibility, and whole-body recovery.* Here’s what’s inside — and why it matters. 1. Palmitoylethanolamide (PEA): Nature's Calming Molecule Palmitoylethanolamide (PEA) is a fatty acid naturally produced by the body to help soothe overstimulated nerves and maintain comfort.* The ultra-micronized form used in Smart Relief dissolves more efficiently, helping your system absorb and utilize it effectively.* Studies show that PEA supports the body’s natural ability to quiet every day physical discomfort and promote a sense of ease and relaxation.* In research, palmitoylethanolamide has been studied for its role in supporting the body’s natural inflammatory balance and overall comfort.* 2. Boswellia Serrata: The Ancient Herb for Modern Mobility Used for centuries in traditional wellness practices, Boswellia is now supported by modern research showing it can help maintain healthy joints and flexibility.* The active compounds, called boswellic acids, support the body’s natural inflammatory balance, helping you move with less stiffness and more flow—whether you’re getting out of bed or back on the tennis court.* 3. Ginger Extract: Powerful Plant Support for Everyday Recovery Ginger is more than a kitchen spice—it’s one of nature’s most reliable comfort allies.* Concentrated ginger extract helps modulate key pathways in the body that influence how you respond to physical stress.* Clinical studies suggest ginger supports joint health, recovery from exercise, and general well-being—all without drowsiness or dependency.* 4. Calcium Fructoborate: A Unique Nutrient Complex for Joint and Cellular Health This patented compound combines calcium, fructose, and boron in a natural form the body easily recognizes.* Research shows it can help maintain healthy levels of C-reactive protein (a key marker of inflammation) while supporting joint comfort and flexibility.* Think of it as foundational nutrition for resilient, comfortable movement.* Why It Works Better—The Magic of Synergy Each ingredient in Smart Relief is effective on its own.* But when combined, they complement one another beautifully—addressing comfort from multiple angles at once.* While most supplements focus on just one ingredient, Smart Relief blends four clinically researched compounds into a single, synergistic formula.* It’s designed to support both short-term recovery and long-term mobility, helping you stay active, independent, and engaged in life.* And because it’s non-drowsy, non-habit-forming, vegan, gluten-free, and free of artificial colors or flavors, it fits seamlessly into your daily routine—whether you take it in the morning before work or after an evening workout.* Who Can Benefit from Smart Relief Active Adults and Athletes – Support faster recovery and ease after intense workouts or long games.* Busy Professionals – Help offset the stiffness that builds up from long hours sitting at a desk.* Older Adults – Support joint comfort and flexibility to stay mobile and confident.* Anyone with an active life – If you move, stretch, lift, or sit all day — your body will thank you.* Smart Relief is for anyone who wants to stay active, vibrant, and comfortable—no matter what life brings.* How to Use Smart Relief Take 2 capsules daily, preferably with food, and use consistently as part of your wellness routine. Like any supplement, consistency is key—Smart Relief works best when you give your body the steady support it needs to stay balanced.* Smart Relief at a Glance Supports a healthy inflammatory response* Helps ease occasional everyday discomfort* Promotes joint comfort, flexibility, and mobility* Encourages faster recovery after physical stress* Enhances overall physical comfort and total wellness* When Your Body Feels Better, Your Brain Does Too At BrainMD, we’ve always believed that body health and brain health are one and the same. When your body is tense, stiff, or uncomfortable, your brain feels it—and when your body moves freely, your mood, focus, and energy all follow.* Smart Relief was developed to help bridge that connection: supporting both brain and body comfort, so you can feel clearer, stronger, and more at ease in your own skin.* Because you deserve more than momentary relief — you deserve lasting comfort that keeps up with your life.* *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: Clayton, P., et. al. (2021) Palmitoylethanolamide: A Natural Compound for Health Management https://pubmed.ncbi.nlm.nih.gov/34069940/ Rankin, L., Fowler, C.J. (2020) The Basal Pharmacology of Palmitoylenthanolide https://pubmed.ncbi.nlm.nih.gov/33114698/ Lang-Illievich, K., et. al. (2023) Palmitoylethanolamide in the Treatment of Chronic Pain: A Systematic Review and Meta-Analysis of Double-Blind Randomized Controlled Trials https://pubmed.ncbi.nlm.nih.gov/36986081/ Petrosino, S., Moriello, A.S. (2020) Palmitoylethanolamide: A Nutritional Approach to Keep Neuroinflammation within Physiological Boundaries—A Systematic Review https://pubmed.ncbi.nlm.nih.gov/33333772/ Yu, G., et. al. (2020) Effectiveness of Boswellia and Boswellia extract for osteoarthritis patients: a systematic review and meta-analysis https://pubmed.ncbi.nlm.nih.gov/32680575/ Siddiqui, M. Z. (2011) Boswellia serrata, a potential anti-inflammatory agent: an overview https://pubmed.ncbi.nlm.nih.gov/22457547/ Majeed, M., et. al. (2019) A pilot, randomized, double-blind, placebo-controlled trial to assess the safety and efficacy of a novel Boswellia serrata extract in the management of osteoarthritis of the knee https://pubmed.ncbi.nlm.nih.gov/30838706/ Rondanelli, M, et. al. (2020) Clinical trials on pain lowering effect of ginger: A narrative review https://pubmed.ncbi.nlm.nih.gov/32436242/ Kim, S., et. al. (2022) The Effect of Ginger and Its Sub-Components on Pain https://pubmed.ncbi.nlm.nih.gov/36079679/ Moshfeghinia, R., et. al. (2024) Ginger for Pain Management in Primary Dysmenorrhea: A Systematic Review and Meta-Analysis https://pubmed.ncbi.nlm.nih.gov/38770631/ EFSA Panel on Nutrition, Novel Foods and Food Allergens (NDA), et. al. (2021) Safety of calcium fructoborate as a novel food pursuant to Regulation (EU) 2015/2283 https://pubmed.ncbi.nlm.nih.gov/34257728/ Scorei, R. I., Rotaru, P. (2011) Calcium fructoborate—potential anti-inflammatory agent https://pubmed.ncbi.nlm.nih.gov/21274653/ Scorei, I. D., Scorei, R. I. (2013) Calcium fructoborate helps control inflammation associated with diminished bone health https://pubmed.ncbi.nlm.nih.gov/23982445/
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Smart Electrolytes: We Just Gave Your Water the Health Boost It Needs!
When you hear the word electrolytes, you probably think of salty sports drinks and sweaty workouts. Or you think of popular electrolyte “sports” formulas with famous brand names and roughly 35 grams of sugar per bottle. No, thank you. True hydration — the kind your brain and body really need — involves more than just replacing lost sodium. It demands a smarter approach to hydration overall, one that fuels energy, focus, muscle recovery, and overall performance. That’s where Smart Electrolytes comes in. BrainMD's Smart Electrolytes Unlike conventional electrolyte products that overload your system with salt, sugar or both, Smart Electrolytes delivers a balanced blend of essential electrolytes — potassium and magnesium — paired with brain- and body-supportive nutrients like B vitamins and Vitamin C.* It’s hydration, upgraded: designed not just to quench thirst, but to optimize the way you feel and function.* Let’s dive into what we really mean by the concept of “smarter hydration” — and why it’s about so much more than salt and water. Hydration Is About Way More Than Water Water is fundamental to life — but it can’t do the job alone. Your brain, made up of nearly 75% water, relies on electrolytes to function properly. Electrolytes like potassium and magnesium regulate fluid balance, support nerve transmission, and enable muscle contractions. Without them, simply drinking water won’t fully rehydrate you — let alone fuel your body’s (or your brain’s) performance. And it’s not just about quenching thirst. The legendary sports nutritionist pioneer of the 80’s and 90’s, Dr. Michael Colgan, warned decades ago that even a small drop in body water is enough to sabotage physical performance—and that is well before thirst even kicks in. He was right. Research now shows that even mild dehydration—we’re talking as low as a 2% loss in body water—can tank your performance, cutting into your endurance, strength, and even mental focus—without any warning. (1,2). Dehydration can lead to brain fog, fatigue, poor mood, and even headaches. Prolonged dehydration has even been linked to cognitive impairment and reduced physical performance (3). Staying properly hydrated, with the right balance of fluids and electrolytes, is key to keeping both mind and body operating at peak levels. What Traditional Electrolyte Formulas Miss Most traditional electrolyte drinks focus narrowly on replenishing sodium, potassium, calcium, magnesium, and chloride. But here’s the thing: While these minerals are indeed important, many formulas wind up overloading the system with salt, which can cause bloating and water retention. Or — sometimes “and” — they add large amounts of sugar, leading to energy crashes later. If you doubt me, read the labels. Even more critically, a lot of electrolyte product designers overlook the bigger picture, which is hydration. Allow me to offer a mantra which we would all do well to keep in mind: Hydration is about more than water. See, proper hydration isn’t just about replacing sweat loss — it’s about supporting cellular function, energy metabolism, and mental performance. And that’s where Smart Electrolytes stands apart. What Makes Smart Electrolytes Different Smart Electrolytes redefines what hydration can do by combining key electrolytes with brain- and body-supportive nutrients: Balanced Electrolytes: Provides potassium and magnesium in amounts that support nerve function, muscle health, and optimal hydration — without excessive sodium (4).* Brain-Supportive Nutrients: Includes B6, B12, niacin (B3), and Vitamin C — nutrients critical for energy production, mental clarity, and immune support (5, 6).* Clean Formula: Zero sugar, no artificial colors or sweeteners, and keto-friendly — ideal for health-conscious individuals.* This smarter combination helps ensure rapid hydration while fueling your brain and body for better performance, all without the common downsides of traditional sports drinks.* How Smart Electrolytes Support Brain and Body Potassium and Magnesium: These essential electrolytes maintain fluid balance, regulate muscle contractions, and support nerve transmission (4).* Potassium helps prevent cramping and supports cardiovascular function, while magnesium plays a critical role in muscle relaxation and brain health.* Magnesium is also involved in over 300 enzymatic reactions, making it indispensable for overall metabolic health (7).* B Vitamins: Niacin (B3), B6, and B12 are vital for converting food into usable energy.* They also support neurotransmitter synthesis, helping to promote mental clarity and reduce brain fog (6, 8).* B vitamins have even been shown to play a protective role against cognitive decline, making them essential for long-term brain health.* Vitamin C: A powerful antioxidant, Vitamin C helps protect cells from oxidative stress, supports immune function, and may reduce inflammation — crucial benefits for anyone with an active lifestyle (9).* Additionally, Vitamin C contributes to collagen production, supporting joint and skin health, both of which are vital for athletes and active individuals.* Together, these nutrients create a formula that addresses hydration at a deeper level, supporting the brain, body, and immune system — all without sugar crashes.* So Why Are There Vitamins in an Electrolyte Formula? At first glance, electrolytes and vitamins might seem like two different worlds — one focused on hydration, the other on general nutrition. But here’s the connection: true hydration isn’t just about replacing water and minerals. It’s about optimizing the way your cells use that water. B vitamins — like B3 (niacin), B6, and B12 — play a critical role in cellular energy production, supporting the mitochondria that power your cells. Hydration and energy production are tightly linked; without adequate B vitamins, your cells can’t efficiently generate the energy needed for muscle contractions, nerve signaling, and recovery (6, 8). Vitamin C, meanwhile, acts as a potent antioxidant, protecting cells from oxidative stress that can be elevated during physical exertion and dehydration (9). It also supports collagen production for healthy joints and skin — critical for athletes and active individuals. In short: hydration isn’t just about replacing what you sweat out — it’s about ensuring your body can “use” the hydration effectively. Adding targeted vitamins amplifies the benefits of electrolytes, helping to fuel performance, recovery, and resilience from the inside out. Hydration, Upgraded: Smarter Ingredients for Smarter Performance Research shows that properly formulated hydration products improve fluid retention, exercise capacity, and reduce fatigue (3, 10). Adding magnesium into the mix has also been associated with reduced muscle cramping and enhanced athletic performance (7). Meanwhile, B vitamins and magnesium have been linked to improved cognitive performance and reduced stress in healthy adults (8, 11). Emerging studies even suggest that maintaining optimal hydration can positively impact mood and cognitive function, particularly under physical or environmental stress (10). Simply put, hydration isn’t just about replacing what you lose — it’s about giving your body and brain what they need to perform at their best. With Smart Electrolytes, you get: Faster rehydration and better muscle recovery* Sustained mental clarity and reduced brain fog* Immune system support without sugar spikes* Enhanced metabolic support and better cardiovascular health* All with a clean, sugar-free formula. When to Use Smart Electrolytes During Exercise: Replenish lost electrolytes and support recovery after workouts.* Daily Hydration: Combat everyday dehydration and support brain performance — perfect for busy professionals, students, and travelers.* Keto & Low-Carb Lifestyles: Stay hydrated without compromising your dietary goals — Smart Electrolytes has zero sugar and no artificial additives.* High-Stress Situations: Hydration isn’t just for athletes. Stress increases your body’s demand for magnesium and B vitamins.* Smart Electrolytes helps replenish these vital nutrients keeping you sharp, alert, and on your game.* The Bottom Line: Hydrate Smarter, Feel Better Smart Electrolytes isn’t just an electrolyte drink — it’s a smarter way to hydrate.* By combining essential electrolytes with brain-boosting nutrients, it offers a more complete approach to hydration, energy, and recovery.* Say goodbye to sugar crashes, bloating, and brain fog.* Say hello to smarter hydration — and a better, brighter you.* At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Smart Electrolytes and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Cheuvront SN, Carter R III, Sawka MN. Fluid balance and endurance exercise performance. *Curr Sports Med Rep*. 2003;2(4):202–208. doi:10.1249/00149619-200308000-00006. 2. Colgan M. *Optimum Sports Nutrition: Your Competitive Edge*. Advanced Research Press; 1993. 3. Orrù S, Imperlini E, Nigro E, et al. Role of Functional Beverages on Sport Performance and Recovery. *Nutrients*. 2018;10(10):1470. doi:10.3390/nu10101470. PMID: 30308976; PMCID: PMC6213308. 4. Choi D, Cho J, Koo J, Kim T. Effects of Electrolyte Supplements on Body Water Homeostasis and Exercise Performance during Exhaustive Exercise. *Applied Sciences*. 2021;11(9093). https://doi.org/10.3390/app11199093. 5. Morris MS. The role of B vitamins in preventing and treating cognitive impairment and decline. *Adv Nutr*. 2012;3(6):801-812. doi:10.3945/an.112.002535. PMID: 23153734; PMCID: PMC3648704. 6. Noah L, Dye L, Bois De Fer B, et al. Effect of magnesium and vitamin B6 supplementation on mental health and quality of life in stressed healthy adults: Post-hoc analysis of a randomized controlled trial. *Stress Health*. 2021;37(5):1000-1009. doi:10.1002/smi.3051. 7. Moretti A. What is the role of magnesium for skeletal muscle cramps? A Cochrane Review summary with commentary. *J Musculoskelet Neuronal Interact*. 2021;21(1):1-3. PMID: 33657750; PMCID: PMC8020016. 8. Kennedy DO. B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review. *Nutrients*. 2016;8(2):68. doi:10.3390/nu8020068. 9. Carr AC, Maggini S. Vitamin C and Immune Function. *Nutrients*. 2017;9(11):1211. doi:10.3390/nu9111211. PMID: 29099763; PMCID: PMC5707683. 10. Adams JD, Karpinski A. Hydration status influences mood and cognitive function. *Biol Sport*. 2022;39(4):1047-1055. doi:10.5114/biolsport.2022.109234. 11. Smith AD, Refsum H. Homocysteine, B vitamins, and cognitive impairment. Annu Rev Nutr. 2016;36:211-239. doi:10.1146/annurev-nutr-071715-050947. PMID: 27296501.
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These Are the Best Health Benefits of Playing Tennis and Other Racquet Sports
Spring has sprung! Now that the days are getting longer and temperatures are getting warmer, many are heading outside to ramp up their physical fitness. Engaging in physical activity is important for everyone, especially for those who’ve lived a sedentary lifestyle during the cold and dark winter months. Whether you enjoy hiking, biking, horseback riding or just taking a walk, being outdoors has an overall positive effect on vitality. One popular and accessible activity you might consider is tennis. Tennis Basics Classified as a racquet sport, tennis can be played competitively or for recreational enjoyment. It’s played by two people (singles) or four people (doubles). Tennis is a good way to maintain agility, fitness, and strength. It’s also a superb cardio sport that develops athleticism and superb hand-eye coordination. Health Benefits of Tennis Offering a wide range of health benefits, tennis: provides aerobic exercise¹ burns body fat improves muscle tone promotes healthy blood pressure and resting heart rate boosts metabolic function sharpens reaction times In addition to its physical benefits, tennis has many other advantages. Though tennis can be a physically demanding sport, it’s considered a non-impact sport. Tennis can be a great way to meet new people or spend more time with friends or family. It can be an enjoyable hobby that helps relieve stress. It’s also a versatile sport suitable for all ages and skill levels. Tennis Cautions If you’ve ever watched tennis live or on TV, you know that the sport requires stamina and excellent dexterity. This might not be the right sport for those who get winded quickly or have reduced mobility. The sport can come with other physical problems too, most famously “tennis elbow.” This condition may result from excessive playing or repetitive movement and involves irritation or swelling of the tendons in the elbow. Though the name specifically indicates the elbow, a player may also experience pain in their forearm or wrist. A tennis player may experience pain in their knees or back. They may have soreness in any number of muscle groups. Also, they may feel pain in their joints. Proper technique may help reduce the potential for injury, so working with a tennis instructor or experienced player might be a good idea if you’re just starting out with the sport. Also, if you have any pre-existing injuries, consider consulting a physical therapist or sports medicine specialist before hitting the court. Tennis Tips Though many people forget or skip this step, it’s important to warm up before you start volleying or begin a match. Stretching can help prevent tares, pulls, or other muscle pain. Releasing, or breaking down, your muscles is especially important after the cooldown phase of your workout, as it prevents the buildup of lactate and metabolites which can lead to muscle cramping, spasming, and soreness. Also, it’s vital to remain well hydrated, especially if you’re playing outside on a warm day. Drinking plenty of water – before, during, and after a workout – helps to prevent muscle cramping and lubricates your joints. Remaining well hydrated enables your muscles to work longer and harder before they feel tired, and this will help you build muscle. It’s important to stay physically fit, even on days you aren’t playing tennis. Working out (specifically weight training) can help keep your muscles strong and reduce the possibility of sustaining a serious injury. One of the most important tennis tips is to be mindful of pain. If you experience pain, hold off on playing until you’ve recovered and closely monitor the situation in case the pain returns. You can also switch to a less rigorous activity until you feel strong enough to resume playing tennis. Although tennis can be a great exercise and a lot of fun, it’s important not to overdo it! Other Racquet Sports to Try If tennis sounds a little too intensive, you might consider one of these racquet sports… Badminton A racquet sport that’s set up much like tennis, badminton isn’t as physically demanding as tennis. Badminton can be played in singles or doubles and requires some agility and good hand-eye coordination. Though there’s potential to injure yourself while running or lunging, the lightweight racquet probably won’t cause the same level of pain associated with tennis elbow. Also, getting hit with a shuttlecock (as opposed to getting beaned with a tennis ball) is unlikely to cause serious injury. Table Tennis (Ping-pong) Table tennis is a type of coordination exercise. It involves your cerebellum, the part of your brain that helps coordinate muscle activity. Though it only accounts for 10 percent of the brain’s total volume, the cerebellum contains about 50 percent of the brain’s neurons, and is involved with both physical and thought coordination. In addition to providing exercise, coordination enhancement, and brain stimulation, playing table tennis can provide hours of fun with your family and friends. Dr. Daniel Amen has referred to table tennis as the world’s best brain sport. Other racquet sports include racquetball, squash, and pickleball. But Wait, There’s More… Health Benefits of Racquet Sports Here’s another reason to play racquet sports. A 2016 study in the British Journal of Sports Medicine² that followed more than 80,000 adults found that those who played tennis, table tennis, squash, and other racquet sports had the lowest risk of dying during the nearly decade-long research. Nutritional Support Any exercise or physical activity requires energy. To perform at your best, you need sufficient reserves of vitamins, minerals, and other nutrients. Without the proper nutrients, you may find it difficult to engage in activities that require sustained physical exertion. To prevent periods of low energy, it’s crucial to take the right dietary supplements. Every supplement regimen should include ultra-pure vitamins and nutrients that are proven essential for your health, energy levels, mental focus, and physical performance. At BrainMD, we’re proud to recommend… Brain & Body Power MAX Brain & Body Power MAX is for those who want a truly powerful dietary supplement system that provides superior memory and brain support.* It offers clinically significant levels of vitamins, minerals, omega-3s, concentrates of herbal and food plants, and other nutrients that support, promote, and enhance both brain and body.* This all-in-one supplement system makes it easy to stay healthy on the go with easy-to-carry packets for your purse or pocket.* For optimal benefit, we recommend taking 2 packets each day. Each packet of Brain & Body Power MAX contains: NeuroVite Plus Multivitamin (2 capsules) Over fifty vitamins, minerals, plant extracts, and other nutritional ingredients (all in their most active forms) combine to give you the clinically-proven groundwork for your supplement regimen in NeuroVite Plus Multivitamin.* NeuroVite Plus Multivitamin is also the only way to get Dr. Amen’s proprietary Brain Boosting Blend of brain-supporting nutrients.* Omega-3 Power (2 capsules) To operate at peak performance, a healthy brain, heart, and body require plenty of omega-3s.* MAX gives you greater levels of EPA and DHA with its double dose of Omega-3 Power. This fish oil concentrate provides a much higher potency than the typical fish oil product and undergoes the most advanced purification process in the industry to ensure safety.* Brain & Memory Power Boost (3 capsules) Brain & Memory Power Boost contains brain directed nutrients, grounded in solid clinical science to support healthy brain and memory performance.* With its all-star lineup of potent ingredients, Brain & Memory Power Boost promotes the brain’s basic functions including its energy, connectivity, and overall performance.* The Ball Is in Your Court As a general goal, aim for at least 30 minutes of some form of physical activity every day. Doing a coordination activity, like tennis, can improve your balance, processing speed, focus, and energy. It also can help you burn calories and just have fun. Try adding tennis, or another racquet sport, to your weekly exercise regimen! At BrainMD, we’re dedicated to providing the highest purity nutrients and standardized herbal ingredients to support your sleep and overall well-being. For more information about Brain & Body Power MAX, or our full list of supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Groppel, J. L., & Roetert, E. P. (1992). Applied physiology of tennis. Sports Medicine, 14(4), 260–268. https://doi.org/10.2165/00007256-199214040-00004 2. Oja, P., Kelly, P., Pedisic, Z., Titze, S., Bauman, A., Foster, C., Hamer, M., Hillsdon, M., & Stamatakis, E. (2017). Associations of specific types of sports and exercise with all-cause and cardiovascular-disease mortality: A cohort study of 80,306 British adults. British Journal of Sports Medicine, 51(10), 812–817. https://doi.org/10.1136/bjsports-2016-096822
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What Are the Best Brain Healthy Sports for Kids?
The brain drives every thought, mood, emotion, reaction, and memory. Since the brain is so vital to every part of life, you need to protect your brain and the brains of those you love, especially your kids. It’s crucial that you make decisions in their best interest and help protect their brains during their rough-and-tumble years. Avoid High-risk Sports What if a child or teen really wants to play a sport that’s known to be dangerous? Sadly, too many parents allow their kids to engage in sports and activities that put their brains at risk, such as: tackle football rugby lacrosse gymnastics boxing cheerleading ice hockey soccer It’s wise to keep your kids away from these punishing contact sports or physical activities with high incidences of head injuries. Fortunately, there are many sports that are safer for the brain that your kids might find to be just as enjoyable. Learn what other interests your children have and help them shift to activities that are healthier for their brains. Here are a list of brain healthy sports for kids to try! Some of the Best Brain Healthy Sports for Kids Team Sports Although every sport comes with an element of risk, these sports are reasonably safe to play (especially compared to those listed above). Exceptions and cautions are noted in each case. Baseball In addition to teaching patience, focus, endurance, and teamwork, “America’s pastime” is a fairly brain healthy sport. However, there are a few notable exceptions. Sliding into a base can be brutal on feet, shins, and knees, but there’s also the possibility of being beaned in the head by the tagging player or falling backwards and hitting your head on the ground. Additionally, batting can be a particularly hazardous part of the game. 80+ mph fastballs impacting various points of the face and head, even if protected by a helmet, can have potentially detrimental effects to the brain. It’s advised that players take every precaution when batting. Basketball Basketball requires excellent hand-eye coordination, athleticism, and teamwork. Aside from the occasional foul, players can trip, get pushed, do a faceplant, or end up flat on their backs on the court. Though it isn’t a common occurrence, significant impacts to the head can happen in this sport. As with many of the following sports, learning how to properly fall can help prevent a serious head injury in basketball. Volleyball Volleyball is a popular indoor (court) and outdoor (sand) sport. Volleyball seems like a pretty brain-friendly sport until you consider all the diving, which often leads to someone smacking their noggin on the court or ground. Aside from the potential of hitting your head, there’s also the possibility of injuring some other part of your body…there’s a reason why volleyball players often wear knee and elbow pads. Water Polo A physically demanding sport, water polo requires players to swim, tread water, and hold a ball above water for an extended period. Though it’s possible for the volleyball-sized ball to bounce off your head, the risk of serious head injury in this sport is relatively low. However, be aware that plenty of kicking and scratching goes on underwater. Individual Sports Participants in individual sports tend to have little to no contact with other players. That means the odds of getting a significant hit to the head are drastically reduced compared to contact team sports. Again, cautions are noted for each sport. Badminton A racquet sport that’s set up much like tennis, badminton can be played in “singles” or “doubles” and requires excellent agility and hand-eye coordination. Though there’s certainly potential to hit your head when lunging, getting hit in the head with the shuttlecock is unlikely to cause serious damage to your brain. Cross-country Running Much like distance running in track, cross-country running is a moderately safe sport. However, falling is a major hazard of cross-country running. Falls can happen during the mad scramble at the beginning of the race, or by slipping on mud or other slick surfaces or twisting your ankle on a rock, twig, or uneven patch of ground. Cycling Here’s an example of a sport that can go from being safe to extremely dangerous in an instant, depending on the conditions (water, ice, gravel, etc.). The fact that cyclists wear helmets indicates the potential for head injury in this sport. Never allow your child to ride a bike without a helmet, even if they’re just zigzagging around the driveway. Golf An individual or team sport that people have been playing for centuries, golf is an excellent brain game due to its many variables (angles, topographical features, different sized clubs, how hard to hit the ball, wind velocity/direction, etc.). Though highly unlikely, getting pegged in the head by a ball from someone else’s errant swing may happen. Freak accidents notwithstanding, this is a reasonably safe sport. Rowing If you live in an area where this activity is offered, you may enjoy this healthy individual or team sport. Other than the typical dangers associated with being out on the water, rowing is a very brain healthy sport. Swimming Depending on the venue, this can be classified as an indoor or outdoor sport. Swimming is an excellent sport for your cardiovascular system¹ and is relatively safe. Tennis Tennis is a superb cardio sport² that requires a high degree of athleticism and superb hand-eye coordination. It’s possible to hit your head on the court when diving to hit the ball, but the odds of sustaining a serious head injury in this sport are low. Track and Field With its dizzying array of events, this sport can be both salubrious and hazardous to the brain. Many long- or middle-distance events, or sprints are relatively safe, provided that no one trips and falls. Hurdles significantly increase the chances of falling. Many field sports are relatively safe (unless a divergent discus clocks you in the head), but some come with the risk of neck or head injury, like pole vault, high jump, long jump, or triple jump. Use wisdom when choosing your event and make sure it’s professionally monitored. Indoor Sports/Activities For convenience or safety, many people opt for indoor sports or home fitness activities. Indoor sports like bowling, squash, racquetball, and weightlifting are brain healthy sports, barring unfortunate mishaps. At-home activities, such as aerobics, dancing, home gym workouts, or interactive video games (like, DDR and Wii Fit), can be brain healthy under parental supervision. Games like pool (or billiards) and table tennis are also good for the brain. Table tennis is considered an excellent brain game since it exercises hand-eye coordination and reflexes, and also increases brain activity in the cerebellum and prefrontal cortex. Brain Healthy Sports for Kids Hopefully, this shortlist of brain-healthy sports for kids will be good alternatives to hazardous contact sports that will inspire your child to try something new. Getting your kids involved in a brain-healthy sport can potentially change the course of their life for the better. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Teffaha, D., Mourot, L., Vernochet, P., Ounissi, F., Regnard, J., Monpère, C., & Dugué, B. (2011). Relevance of water gymnastics in rehabilitation programs in patients with chronic heart failure or coronary artery disease with normal left ventricular function. Journal of Cardiac Failure, 17(8), 676-683. https://doi.org/10.1016/j.cardfail.2011.04.002 2. Pluim, B. M., Staal, J. B., Marks, B. L., Miller, S., & Miley, D. (2007). Health benefits of tennis. British Journal of Sports Medicine, 41(11), 760–768. https://doi.org/10.1136/bjsm.2006.034967
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Here Are Some of the Best Ways to Prevent Tech Neck
Are you reading this on your phone or laptop? If so, you might be falling victim to a modern-day issue known as “tech neck” (or “text neck”). Let’s delve into what tech neck is and how it might be harming your health. What Is Tech Neck? In today’s digital age, where screens dominate our daily lives, the prevalence of tech neck is on the rise. But what exactly is tech neck? It refers to the strain and discomfort in the neck and upper back caused by prolonged use of devices like smartphones, tablets, and laptops. The continuous downward gaze while using these gadgets can put immense pressure on the cervical spine and surrounding muscles, leading to muscle tension, stiffness, and even headaches. Over time, this poor posture can result in long-term health issues¹ such as severe pain, reduced mobility, and postural imbalances. Tech neck doesn’t discriminate; anyone who spends hours hunched over a screen is susceptible to its effects. From students studying for exams to professionals working long hours at a desk to anyone scrolling through social media during their downtime – most people are at risk of developing tech neck. To combat tech neck’s potential negative impact on your health, it’s crucial to be mindful of your posture when using devices and take regular breaks to stretch and realign your body. Common Causes of Tech Neck The sedentary nature of using devices for extended periods can contribute to the development of tech neck. Sitting in one position for too long without proper ergonomic support can exacerbate tension in the neck, shoulders, and back. Additionally, maintaining poor posture while using devices can place undue stress on the spine, leading to discomfort and potential long-term health implications. It’s essential to be mindful of your device usage habits and make a conscious effort to maintain good posture when engaging with technology. Simple, ergonomic adjustments, like adding lumbar and head supports to your desk chair, may help alleviate strain on the neck and prevent the onset of tech neck. Physical Symptoms of Tech Neck If you spend hours hunched over your devices, you may be at risk of developing tech neck. The physical symptoms of tech neck can include: headaches shoulder tension neck pain stiffness or soreness numbness or tingling in the arms Ignoring these symptoms can lead to long-term negative effects on your health. Severe tech neck may result in more advanced issues like cervical spine misalignment, muscle imbalances, and decreased mobility in the neck and shoulders. Over time, this can impact your overall posture and contribute to a range of musculoskeletal problems. It’s essential to address these physical symptoms early to prevent them from escalating into more serious conditions. By taking proactive steps to improve your posture, you can help alleviate some of the discomfort associated with tech neck. Here Are Some of the Top Tips to Help Prevent Tech Neck [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Proper Posture When it comes to preventing tech neck, one of the key factors is maintaining proper posture. Remember to keep your head aligned with your shoulders and avoid slouching forward while using devices. Sit up straight and adjust your screen so that it’s at eye level to reduce strain on your neck muscles. Take Breaks Taking regular breaks from screens is crucial in reducing eye strain and tech neck. Make a conscious effort to look away from your devices every 20 minutes,² focusing on distant objects to give your eyes a break. Also, it’s a good idea to incorporate stretching exercises (see below) into your daily routine. It’s vital to take breaks throughout the day to perform these exercises. Set reminders on your phone or computer to encourage movement every hour. Strengthening and Stretching Exercises Strengthening and stretching exercises can help alleviate the strain on your neck muscles caused by prolonged device use. Focusing on exercises that target the neck, shoulders, and upper back muscles can help relieve tension and improve posture. Consider adding exercises for improved muscle strength and flexibility to your daily routine. These can include: chin tucks shoulder blade squeezes chest stretches shoulder rolls neck rolls shoulder shrugs These stretches can help release tightness in the neck and shoulders and help build muscles to support proper alignment. Even just a few minutes of stretching several times a day can make a significant difference in reducing neck strain from prolonged device use. Remember, consistency is key when employing various stretches to help prevent tech neck. Make it a priority to incorporate these stretches and strengthening exercises into your daily routine for improved overall health and well-being. [/wc_box] Protect Your Neck Implementing the above tips can help prevent tech neck from negatively impacting your health and well-being. By reducing screen time, practicing good posture, and incorporating stretching exercises into your daily routine, you can combat the potentially harmful effects of tech neck. Remember that a balanced approach to using devices is the best way to protect yourself from the dangers of tech neck. Prioritize your well-being by taking care of yourself in this digital age – your body will thank you! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Du, S.-H., Zhang, Y.-H., Yang, Q.-H., Wang, Y.-C., Fang, Y., & Wang, X.-Q. (2023). Spinal posture assessment and low back pain. EFORT Open Reviews, 8(9), 708–718. https://doi.org/10.1530/EOR-23-0025 2. Susilowati, I. H., Kurniawidjaja, L. M., Nugraha, S., Nasri, S. M., Pujiriani, I., & Hasiholan, B. P. (2022). The prevalence of bad posture and musculoskeletal symptoms originating from the use of gadgets as an impact of the work-from-home program of the university community. Heliyon, 8(10), e11059. https://doi.org/10.1016/j.heliyon.2022.e11059
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7 of the Best Workout Safety Tips for Your Home or Gym
As seasons change, many people feel motivated to make positive changes in their physical health, including adopting an exercise regimen or taking your existing routine to the next level. Gym memberships typically skyrocket in the beginning of year; many memberships are given as gifts during the holiday season. But some people prefer not to go to a gym and have established an at-home workout routine instead. So, what are the pros/cons of working out in a home, office, or local gym? Pros & Cons of 3 Common Types of Gyms [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Local Gym During the colder months, when many outdoor sports are no longer a viable option, many head to the gym to stay in shape. However, there are several drawbacks to purchasing a gym membership. Aside from the package price, there are gas expenses to consider, and the time required to drive to and from the gym, which can be a deterrent if the weather gets nasty. Despite solid goals and good intentions, consistent gym attendance can be a challenge throughout the year, and especially during the winter season. Home Gym To enjoy the benefits of the gym without having to go to the gym, many people invest in home fitness equipment. The upside is that you can use the equipment whenever you want, and don’t have to worry about wiping down an apparatus before using it. The downside is that starting a home gym can be expensive. Plus, if anything breaks, it’s up to you to replace it. Also, many who own a home gym may find their workout equipment to be inferior in quality or limited in variety when compared to what’s available at a local gym. Recent research¹ found that there are benefits and drawbacks to both working out at home and going to a gym. If you decide to invest in home gym equipment, you can start small with dumbbells and work your way up to a stair climber, stationary bike, bench press, or treadmill. Office Gym Why invest in gym equipment when there are plenty of exercises you can do at work or home for free? Depending on how much room you have in your business office or home office, you can do basic exercises like push-ups, sit-ups (crunches), lunges, or leg lifts. Also, there’s a whole regimen of exercises you can do with a sturdy chair. All of that’s great for strength training, but what about cardio? There are plenty of standbys like skipping rope or doing jumping jacks. You also can do high knees, side to side punches, sumo squat jumps, or the ever-dependable running in place. [/wc_box] Regardless of which type of gym you choose, here are some top workout safety tips for the home, office, or local gym… 7 Best Workout Safety Tips for Your Home, Office, or Local Gym 1. Always Observe Safety Guidelines Any responsible gym will have a posted list of workout safety tips and procedures somewhere inside the gym and on their website. Be sure to thoroughly read and adhere to these guidelines. It’s a good idea to follow these recommendations when working out at home or work too. Keep in mind that some of the gym’s safety guidelines may need to be modified for your home or office setting. 2. Warm Up First It’s important to do stretches and flexibility exercises before you start your workout. Though there are literally hundreds of joint mobility exercises out there, here are just a few you can try (demonstration videos for each of these can be found online): Arm circles Leg extension Lunges Seated row Shoulder press Step-ups Squats Before beginning any exercise or physical activity, be sure to properly warm up by doing basic stretches like these. 3. Stay Hydrated It should go without saying, but it’s vital to stay properly hydrated while exercising. Drinking water helps to prevent muscle cramping and lubricates your joints. Additionally, drinking water can help your muscles stay strong. Remaining well-hydrated enables your muscles to work longer and harder before they feel tired, and this can help you build muscle. 4. Strength Training Tips Strength (or resistance) training is a physical activity designed to improve muscular fitness by exercising different muscle groups against external resistance. You don’t need to become a bodybuilder to enjoy the benefits of strength training. Weight training is user-friendly and can be done at home. Resistance can come from many things including: your own body weight traditional free weights/dumbbells weight machines medicine balls resistance bands elastic tubing soup cans or milk jugs filled with sand Strength training can be modified so that people of all ages, body types, and fitness levels can participate. You can work with a personal trainer too or take a strength training fitness course. Many personal trainers and fitness studios also have online offerings. Safety tip: if you’re lifting weights, always make sure you have a spotter, even at home. 5. Don’t Stop Exercising Exercise is vital to building strong muscles and joints, so one of the worst things you can do is stop working out (unless you’re experiencing intense muscle and joint pain or are recovering from a knee, hip, or other joint surgery). Without a consistent exercise regimen, your muscles can become weak and flabby, and your joints can become stiff and brittle. It’s okay to ease off your full routine while the pain persists, but once your body has recovered, gradually return to normal workouts. 6. Don’t Overdo It A corollary to the previous point is that you shouldn’t overdo it. Avoid excessive exercise, which can cause severe joint and muscle discomfort. Exercise that’s too vigorous also can release potentially toxic free radicals, which are generated as you burn more oxygen. These can modify your DNA, break down the structure of your cells, and generally lower the quality of your life. This is an important step in helping to prevent post-workout muscle and joint pain. 7. Post-Workout Stretch This step should go without saying, but many people skip it or ignore it…to their detriment. Stretching is especially important during the cooldown phase of your workout as it prevents the buildup of lactic acid and metabolites, which can lead to muscle cramping, spasming, and soreness. Also, don’t forget to stretch the muscles around the areas you worked out; an important step that’s easy to forget. Consider doing a round of static stretches for your hamstrings, glutes, quads, shoulders, triceps, and wrists. Also, you can tailor your routine to stretch the muscles used in your workout. A coach, personal trainer, or physical therapist can be helpful in that regard. Stretching, both pre- and post-workout, can help to improve your joint range of motion and your athletic performance, while decreasing your risk of injury, so make it a part of your workout ritual. Stay Strong Exercise is a great way to feel better, gain health benefits, and just have fun. As a general goal, aim for at least 150 minutes² of physical activity per week. If you’re looking to lose weight, you may want to increase the duration and intensity of your workout sessions. Remember to consult with your doctor or healthcare professional before starting any fitness regimen. Many have discovered the positive physical and mental effects associated with exercise. Incorporating these workout safety tips into your gym/office/home exercise routine can help keep you strong, fit, and injury-free! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Harvard Health Publishing. (2019, November 14). Exercising at the gym versus home: Which one is better? Harvard Health Blog. https://www.health.harvard.edu/blog/exercising-at-the-gym-versus-home-which-one-is-better-2019111418063 2. American Heart Association. (n.d.). Recommendations for physical activity in adults and kids. American Heart Association. https://www.heart.org/en/healthy-living/fitness/fitness-basics/recommendations-for-physical-activity-in-adults-and-kids
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These Are Some of the Best Nutrients for Sports Recovery
Exercise is vital to building and maintaining strong muscles and joints. Without a consistent exercise regimen, your muscles can become weak and flabby and your joints stiff and brittle. But be sure to avoid excessive exercise, which can cause severe muscle and joint discomfort, and may lead to knee, hip, or joint injury, which may require surgery. Here are a couple common ways of overdoing it… Tennis Elbow Though a popular sport played by many around the world, tennis might not be the right sport for those who get winded quickly or have reduced mobility. The sport can come with other physical problems too, most famously, “tennis elbow.” This condition may result from excessive playing or repetitive movement and involves irritation or swelling of the tendons in the elbow. Though the name specifically indicates the elbow, a player also may experience pain in their forearm or wrist. Tennis players may have soreness in any number of muscle groups and may develop pain in their joints. Proper technique may help reduce the potential for injury, so working with a tennis instructor or experienced player might be a good idea, especially if you’re just starting out with the sport. Also, if you have any pre-existing injuries, consider consulting a physical therapist or sports medicine specialist before hitting the court. Plantar Fasciitis Plantar fasciitis is a type of heel pain that afflicts many people. Your plantar fascia is a band of tissue that connects your toes to your heel bone; it supports the arch of your foot and helps to absorb shock when you walk or run. Plantar fasciitis is common in runners, overweight individuals, and those who wear shoes with insufficient support. One sign you may have plantar fasciitis is a sharp pain when you take the first few steps in the morning. As you move around, the pain typically begins to diminish. However, the pain may return if you stand for an extended period, take a jog, or engage in rigorous physical activities. To treat plantar fasciitis, physical therapy may be a great place to start. A therapist can help you with specific stretches to strengthen the lower leg muscles, the Achilles tendon, and the plantar fascia. They also might indicate if athletic tape is needed to help relieve pain, and if so, where to place it on your foot. In addition to these two common sports injuries, there are many other activities that can cause aches and pains in various muscles, joints, ligaments, and tendons in your body. Let’s take a quick look at some of the best and worst physical activities for your body, especially as you age. Worst Sports for Your Body Consider avoiding these high-impact sports (especially if you’re already dealing with consistent joint or muscle pain): Basketball Football Rugby Long-distance running Racquet sports (tennis, squash, racquetball) Any sport where you kick a ball, run at high speeds, or make rapid directional changes can be punishing to the joints and ligaments. Best Sports for Your Body Here are a few activities you might consider if you suffer from joint pain: Walking Swimming Rowing Cycling Yoga In addition to these low-impact sports, it’s a good idea to support your joints, ligaments, and muscles with high-quality nutrients. Sports Recovery: Natural Supplements to Help Your Body Heal Curcumin from Turmeric Modern science has extensively researched curcumins (technically, curcuminoid polyphenols) and established their powerful antioxidant and anti-inflammatory benefits,¹ along with many other positive actions. There are several potential health benefits of curcumin, including support for cardiovascular health, cognitive health, and mood. In addition to supporting the brain, curcumin also may help the eyes, heart and circulation, joints, intestinal tract, skin, prostate, muscles, nerves, and numerous other human tissues. However, turmeric powder is very poorly absorbed.² Also, many turmeric and curcumin supplements deliver insufficient amounts of these nutrients. Brain Curcumins BrainMD’s Brain Curcumins supports working memory, calmness, and satisfaction in coping with mental strain.* Brain Curcumins provides the three major curcumins in Longvida® Optimized Curcumin Extract.* Longvida is a breakthrough formula that fights physical fatigue and can help support a healthy mood.* It’s also clinically shown to have high absorption in humans along with brain benefits.* Omega-3 Fatty Acids The omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) have a wide range of profound health benefits, from supporting heart and joint health to promoting healthy cognition and mood. Omega-3s play a crucial role in regulating the body’s healthy inflammatory responses, which reduce the chances of having problems with your circulation, joints, and other organs. It’s thought that EPA and DHA may help reduce inflammation in the brain.³ EPA plays a critical role in supporting the healthy regulation of cellular inflammation while DHA is the most abundant omega-3 found in the brain and is important in maintaining nerve cell structure and function. Here are two powerful and ultra-pure omega-3 supplements: Omega-3 Power Omega-3 Power is a potent fish oil supplement that provides high-quality EPA and DHA fatty acids.* These fatty acids are essential for our brain cells to make the trillions of connections that enable peak cognitive, mood, and behavioral performance.* Sourced from pelagic (not bottom-feeders) fish species with short lifespans (so that they don’t accumulate too many toxins), the fish oil in Omega-3 Power undergoes the most advanced purification process in the supplement industry.* The oil in Omega-3 Power is also recognized by several international organizations as a sustainably managed ingredient.* Omega-3 Power Squeeze Omega-3 Power Squeeze is a pleasant-tasting fish oil liquid omega-3 emulsion, customized for children and adults seeking an alternative to taking capsules.* It delivers 910 mg EPA and 590 mg DHA for a total of 1500 mg per serving. The ultra-pure fish oil in Omega-3 Power Squeeze is extracted in its natural triglyceride form from sustainably harvested fish.* The fish oil is tested by independent labs to exclude over 250 toxic contaminants, heavy metals, and other substances.* It is maintained fresh throughout the verification process and then is gently purified and emulsified for better absorption and taste.* Getting adequate amounts of EPA and DHA is a great way to improve overall brain and body function and well-being.* Whether in capsule or liquid form, the EPA and DHA omega-3 fatty acids in these well-absorbed, proprietary fish oil supplements can help promote a healthy mood, improved cognition, and whole-body wellness.* Live Pain-free Physical exercise is perhaps the single most important thing you can do to keep your brain and body health. Exercise is a great way to feel better, stay healthy, and just have fun. As a general goal, aim for at least 30 minutes of some form of physical activity every day. But be careful not to overdo it. Excessive exercise can lead to muscle and joint pain or other serious physical problems. These sports recovery tips can help reduce pain so you can stay active and live a pain-free life. Start strengthening your muscles and joints with these supporting nutrients today!* At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Hewlings, S. J., & Kalman, D. S. (2017). Curcumin: A review of its effects on human health. Foods, 6(10), 92. https://doi.org/10.3390/foods6100092 2. Stohs, S. J., Chen, O., Ray, S. D., Ji, J., Bucci, L. R., & Preuss, H. G. (2020). Highly bioavailable forms of curcumin and promising avenues for curcumin-based research and application: A review. Molecules, 25(6), 1397. https://doi.org/10.3390/molecules25061397 3. Calder, P. C. (2010). Omega-3 fatty acids and inflammatory processes. Nutrients, 2(3), 355–374. https://doi.org/10.3390/nu2030355
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Here Are 5 of the Top Myths About Creatine Powder
If you’ve spent any time in the body building world or have been an athletic competitor, chances are pretty good you know about creatine supplementation. Indeed, many amateur and professional athletes supplement with creatine powder to enhance muscle building, increase energy during athletic performance, and improve recovery after a workout or intense exercise. However, the world of creatine is rife with misinformation. A major misunderstanding is that creatine supplementation is only for the young seeking to enhance fitness and athleticism. The truth is optimizing creative levels is for all adults of every age and its health benefits extend well beyond fitness to include improved brain function, protection against neurological health issues, and much more. Let’s dispel the myths about creatine and discover all the ways in which this remarkable nutritional supplement can help support your health. What Is Creatine? Creatine is a molecule found in the body that shares many similarities to amino acids, which are the building blocks of protein. About half the creatine in your body is made naturally from amino acids in the liver, kidney, and pancreas. The other half comes from the diet. Wild game, lean red meat, and fish (especially salmon, tuna, and herring) are excellent sources of creatine. Hence, vegetarians can have low levels of creatine, research has found. Although your body naturally replenishes creatine in your muscles, creatine supplementation can help top up your creatine stores. Creatine is needed to make adenosine triphosphate (ATP), which provides energy to your skeletal muscles. It can promote muscle growth when combined with exercise. That’s why creatine supplementation has become very popular among athletes and body builders. Creatine is also important for adequate ATP in the brain as well, which may support improved cognition. But before we dive too far into the benefits of creatine supplementation, let’s do some myth-busting! Here Are 5 Common Myths About Creatine Powder Creatine is so widely misunderstood, top scientists from the U.S., Canada, and Brazil conducted research to clarify the truth. Their findings were published in the Journal of the International Society of Sports Nutrition, in 2021. Here are five common myths dispelled with the correct information: Myth #1: Creatine Is the Same as An Anabolic Steroid Anabolic steroids are a synthetic version of testosterone and help to build muscle tissue and increase body mass. Although the physiological and performance outcomes of anabolic steroids are similar to creatine, chemically, the steroid molecule bears no resemblance to the amino acid like creatine molecule. The most important distinction between the two is that anabolic steroids are a drug (a class C, schedule-III controlled substance). It’s illegal to possess or administer anabolic steroids without a prescription. Creatine is an over-the-counter, totally legal, dietary supplement – and it has been proven to be very safe at recommended dosage levels. Myth #2: Creatine Causes Fat Gain An abundance of research shows that creatine supplementation doesn’t increase fat mass across a variety of populations. That said, those using creatine may experience weight gain as a result of increased muscle growth – not body fat. When initially beginning a creatine supplement protocol, water may increase in your muscle tissue. That’s because the creatine molecule attracts water, drawing it into your muscles. The effect is temporary. Myth #3: Creatine Hurts Kidney and Liver Function Thankfully, creatine is one of the most well-studied supplements on the market. When taken in healthy doses (3-10 grams a day) in individuals without liver or kidney health issues, it doesn’t adversely affect the functioning of these organs. Blood work can sometimes show elevated creatinine levels in individuals who supplement with creatine. When there’s an excess of creatine in the body (which can happen when supplementing), the kidneys break the excess creatine down to creatinine in order to dispose of it. Elevated creatinine levels (not caused by supplementation) can be an indicator of other health problems, such as a kidney infection or serious kidney health issues. Hence, the confusion! If you have any kidney or liver health issues, creatine supplementation is not recommended. Myth #4: You Can Exercise Less but Take Creatine and Get Stronger Unfortunately, creatine can only work its magic when you exercise; it doesn’t make you stronger by itself. Roughly 95 to 98% of muscular benefits come from the exercise, not the creatine. However, with exercise, creatine supplementation does indeed promote increased strength and muscle growth. And as a bonus, taking creatine (whether you exercise or not) can help you better retain any muscle you already have, helping to protect against muscle loss that comes with aging or immobility. Myth #5: Creatine Is Only for Male Bodybuilders or Athletes There’s a common misconception that creatine supplementation is only for male athletes and bodybuilders. Not true. Research shows that other populations can certainly benefit. For instance, numerous studies show that seniors can benefit from creatine supplementation. Also, there’s evidence that creatine is suitable for women. In fact, research suggests creatine may have a protective effect against low mood in women. That said, more research is needed on young, developing bodies and creatine supplementation. The American Academy of Pediatrics and American Society of Sports Medicine doesn’t recommend creatine use under age 18. 5 of the Best Benefits of Creatine Supplementation Now we have the myths out of the way. Let’s get into the science-backed benefits of creatine supplementation. 1. May Help Enhance Exercise Performance This is one of the most coveted benefits of creatine supplementation. It boosts your muscles’ phosphocreatine stores, which helps to increase ATP production. ATP supplies your muscle cells with energy. So, during high-intensity exercise, it makes more energy available to your muscles, allowing you to perform at maximum capacity for longer! What’s more, it boosts high-intensity exercise performance dramatically regardless of fitness level. The performance areas that may improve include strength, ballistic training power, muscle endurance, sprint ability, fatigue resistance, recovery, muscle mass, and brain function. Studies indicate creatine supplementation can boost high-intensity exercise performance by as much as 15%! 2. May Help Build Muscle Mass Fast Combined with resistance training, creatine supplementation is especially effective in promoting gains in muscle mass and strength and quick recovery. Creatine is the world’s most effective supplement for adding muscle mass, according to The International Society of Sports Nutrition. Indeed, creatine boosts the formation of proteins that increase muscle fiber size, and it raises levels of growth insulin-like growth factor, which helps increase muscle mass. It also acts quickly! In as little as 5-7 days, creatine supplementation has been shown to dramatically increase muscle size and lean body weight. It’s also particularly helpful in maintaining or increasing muscle mass, when combined with strength training, in older individuals. 3. May Support Enhanced Cognition A 2021 review noted that creatine supplementation can increase brain phosphocreatine content by up to 15% and thus enhance brain bioenergetics. This may confer a number of cognitive health benefits. Emerging research suggests creatine supplementation may help support cognition, memory, and executive function, as well as lessen mental fatigue – and may help older populations with mild cognitive issues. One study showed that sleep-deprived participants supplementing with creatine maintained better random movement generation, reaction time to choices, balance, and mood. Not all research to date shows benefits and more research is needed to more conclusively substantiate all of creatine’s cognitive benefits. 4. May Protect Against Health Issues One major factor in the development of several neurological health issues is the reduction of brain phosphocreatine. Since creatine supplementation can increase phosphocreatine levels, it may help to protect against or slow neurological health problems. Animal research indicates creatine supplementation can help protect against a drop in dopamine, which plays a major role in at least one serious progressive neurological health issue. Additionally, animal research shows that creatine supplementation may help address neurodegenerative problems that impact memory as well as brain or spinal cord injuries. Health issues that affect motor neurons may improve with creatine supplementation as well. More research is needed on humans to better understand how creatine supports neurological health. 5. May Help Promote Healthy Blood Sugar Levels Emerging research suggests that creatine supplements may support balanced blood sugar levels by boosting the efficiency of a molecule that brings blood sugar into your muscles. A 12-week study that looked at blood sugar levels in participants after consuming a high carb meal found that those who took creatine supplements and exercised showed better blood sugar levels than those who only exercised. The results are promising, but more human research is needed. More Health Benefits to Come Creatine supplementation is being explored and researched for many new areas of health, including immune-boosting and anti-inflammatory implications; heart health support; aid in fatigue-related issues; promotion of mental health; reproductive health support; skin health benefits, and more. Look for creatine monohydrate when choosing a creatine supplement as that’s the type of creatine most studies use. Also, check the supplement ingredient label to ensure you aren’t getting fillers or unwanted ingredients. Of course, it’s important to discuss the addition of any dietary supplement with your medical doctor before starting a protocol. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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This Is Why You Should Use Instantized Creatine Monohydrate
If you’re into bodybuilding, or just generally staying fit, chances are you’ve heard of creatine monohydrate. But what about its instantized form? What is Instantized Creatine Monohydrate? Instantized creatine monohydrate is a modified version of creatine monohydrate, a popular choice among creatine supplement options. The process of instantization occurs when creatine monohydrate is micronized into smaller particles. This allows instantized creatine monohydrate to dissolve more easily and quickly in liquid compared to regular creatine monohydrate. This innovative process helps push creatine into your muscles instead of allowing it to float around your gut, where it can cause stomach or intestinal discomfort. Benefits of Instantized Creatine Monohydrate Instantized creatine monohydrate offers a range of benefits that can enhance your athletic performance and help you reach your fitness goals. Here are just a few… [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Improved Solubility One major advantage of instantized creatine monohydrate is its improved solubility. Regular creatine monohydrate can be a challenge to mix, leaving behind clumps or grittiness. Instantized creatine monohydrate undergoes a process that breaks down the powder into smaller particles, enhancing its ability to dissolve quickly in liquid. This improvement in solubility doesn’t alter the fundamental benefits of creatine monohydrate; it still helps support, energy, strength, and muscle mass. The difference lies in how quickly and smoothly it mixes into your pre-workout shake or post-workout recovery drink. As an added benefit, some users find that instantized creatine monohydrate causes less gastrointestinal (GI) discomfort compared to its traditional counterpart due to its enhanced dispersion in fluids. So, if convenience and mixability matter to you when choosing supplements, instantized creatine monohydrate may be worth considering. Quicker Absorption Another benefit is the faster absorption rate of instantized creatine monohydrate compared to regular creatine monohydrate. This allows the body to quickly utilize the supplement for energy production during intense workouts, leading to enhanced exercise performance and less fatigue. Reduced Bloating Additionally, instantized creatine monohydrate may cause less bloating or GI discomfort in some individuals due to its increased solubility in water. This may allow those with digestive issues to still reap the performance benefits of creatine supplementation without the common side effects. [/wc_box] Potential Side Effects and Safety Precautions While generally safe for most individuals, some who take instantized creatine monohydrate supplements may experience mild side effects such as digestive issues or water retention. It’s crucial to stay hydrated and follow the recommended dosage guidelines when taking instantized creatine monohydrate. Though rare, more severe side effects, like kidney damage, can occur with prolonged misuse or excessive dosages. Be sure to monitor your intake; cycling on/off creatine supplementation may help mitigate these risks. Always ensure your health and well-being by prioritizing safety precautions when using instantized creatine monohydrate. To minimize the risk of adverse effects, consult with a healthcare professional before starting any new supplement regimen, especially if you have underlying medical conditions or are pregnant/nursing. Additionally, it’s important to purchase high-quality products from reputable sources to ensure purity and effectiveness. How to Take Instantized Creatine Monohydrate When it comes to maximizing the benefits of instantized creatine monohydrate, timing and dosage are key. To start, it’s recommended to follow a loading phase for the first 5-7 days by taking around 20 grams per day, divided into smaller doses throughout the day. This helps quickly saturate your muscles with creatine. After the loading phase, a maintenance dose of 3-5 grams per day is typically sufficient to keep your muscle stores elevated. Taking instantized creatine monohydrate post-workout also can be beneficial since water and nutrients may be more readily absorbed into the muscles at that time. Since creatine helps draw water into your muscles, it’s important for you to stay well hydrated throughout the day. Also, it’s important to mix creatine powder with water or juice rather than acidic drinks like coffee or soda, as they may reduce its effectiveness. Consistency is key. For optimal results, aim to take it every day, even on rest days. Following these guidelines, and monitoring your body’s reactions, can help you get the most out of instantized creatine monohydrate supplementation. Support Energy and Strength with Instantized Creatine Monohydrate Overall, incorporating instantized creatine monohydrate into your workout routine may help improve muscle mass, strength gain, and overall exercise performance without the inconvenience of traditional creatine formulations. Remember to always follow recommended dosages and consult with a healthcare professional before starting any new supplement regimen. With proper usage and adherence to safety precautions, instantized creatine monohydrate can be a valuable addition to your fitness regimen. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Adventure Awaits: Here Are Some of the Best Tips for Solo Travel
Are you ready to embark on a journey of self-discovery? Solo travel offers a unique opportunity to step outside your comfort zone, explore new destinations, and connect with yourself in ways you never thought possible. Let’s take a closer look at how solo travel can lead to personal growth and enlightenment. Here Are Some of the Best Benefits of Solo Travel Solo travel has become increasingly popular in recent years, and for good reason. It offers an array of experiences that can rejuvenate the mind and enrich the soul. Here are several benefits of solo travel and how it can positively impact your overall health and well-being. Increases Your Self-Awareness One of the greatest benefits of solo travel is that it allows you to break away from your familiar surroundings and daily routines. This change in scenery allows you to rely solely on yourself, making you more self-aware as you navigate new places, cultures, and experiences. Being alone with your thoughts can help you reflect on your values, desires, and goals without any external distractions or influences. Challenges Your Comfort Zones Traveling alone can encourage you to step out of your comfort zone. It can be intimidating at times to explore unfamiliar areas without the safety net of friends or family. However, this challenge can lead you to discover hidden strengths you never knew you had. Whether it’s trying new foods or engaging in exhilarating activities, stepping out of your comfort zone can help build resilience and confidence. Helps You Embrace Solitude Solo travel may inspire you to disconnect from technology and embrace solitude – something that’s necessary for self-reflection and rejuvenation. By reducing, or completely suspending, engagement on social media during your trip, you can focus on yourself, which may help you gain a deeper understanding of who you are. Widens Your Perspective Traveling alone can help widen your perspective as you engage with people from various backgrounds and cultures. By immersing yourself in new environments, you can learn about different customs, beliefs, and ways of life, which may challenge your preconceived ideas about a particular region or culture. Offers Mental Rejuvenation Traveling solo allows you to take a break from the stresses of daily life and recharge your mental health. Being away from your responsibilities and obligations can give you the space and time you need to relax, focus on self-care, and practice mindfulness. Mental rejuvenation can improve your overall well-being and help you return home with renewed energy and motivation. Planning Your Itinerary Once you’ve made the decision to embark on a solo adventure, the next step is to plan your itinerary. This step is crucial in ensuring that you get the most out of your trip and have a fulfilling experience. 1. Set a Budget The first thing you need to do when planning your itinerary is to decide on your budget. This will help you determine the type of accommodations, transportation, and activities you can afford. Be realistic about your budget and try to find ways to save money without compromising safety or quality. 2. Choose a Destination Deciding on a destination for your solo trip can be overwhelming with so many options available. Consider what type of trip you want to take – do you want to explore a bustling city, relax on the beach, or immerse yourself in nature? Research different destinations and choose one that aligns with your interests. 3. Research Visa Requirements Before booking flights or hotels, be sure to research the visa requirements for your desired destination. Some countries require travelers to obtain visas before arrival, while others allow for visa-free entry or visa-on-arrival options. Make sure to apply for any necessary visas well in advance of your trip, as some processes may take several weeks. 4. Leave Room for Flexibility While it’s important to have a solid itinerary with a list of possible activities, leave some room for spontaneity during your trip. This could mean adding extra days in certain locations if you’re enjoying yourself or being open to trying new experiences suggested by locals. 5. Prioritize Safety Solo travel can be empowering and liberating, but it’s also important not to let your guard down. Here are some top travel safety measures: research the safety tips specific to the country/region you’ll be visiting inform family members or friends of your itinerary carry copies of important documents with you be aware of your surroundings at all times 6. Stay Organized Create a detailed itinerary with information on flights, accommodations, activities, and any other important details and keep them all together in a folder or large envelope. Having everything in one place can help you stay organized during your trip and alleviate potential stress or confusion. Unique Experiences of Solo Travel Solo travel offers one-of-a-kind opportunities that aren’t possible when traveling with others. Here are just a few of the many unique experiences that can add depth and meaning to your trip. Connect with Locals: One of the biggest advantages of solo travel is having the chance to connect with locals. When traveling in a group or with friends, it’s easy to stay within yourself and let others ask for directions or engage with the locals. However, when traveling alone, you’re more likely to step out of your shell and interact with the local community. This can provide many opportunities for authentic cultural exchanges where you can learn about their traditions, cuisine, and daily lives. Participate in Volunteer Programs: Solo travel also provides opportunities for you to give back while exploring new places. Many destinations offer volunteer programs that allow travelers to work on meaningful projects such as conservation efforts or teaching English to local kids. These programs can provide a sense of purpose and fulfillment while offering valuable insights into how the locals live. Stay at Unique Accommodations: Another exciting aspect of solo travel is getting to choose from a wide range of accommodations that cater specifically for single travelers such as hostels, co-living spaces, or eco-lodges. These unique lodgings often have social spaces where like-minded individuals can connect and share their experiences. Push Your Limits: Solo travel can motivate you to push your boundaries by trying different cuisines, picking up a new skill, or participating in an adrenaline-pumping adventure. This can help you discover new passions and capabilities that you may not have otherwise explored. Spend Time Alone: Embarking on a solo journey may provide periods of solitude and introspection. Spending time alone can give you a deeper understanding of yourself and provide a safe space for you to reflect on your thoughts and emotions without the typical disruptions of your daily routine. This restorative practice may open new avenues of self-discovery. Solo Travel – Adventure Awaits! Solo travel offers numerous benefits for self-discovery and mental rejuvenation. It can help increase self-awareness, push you out of your comfort zone, help you embrace solitude, widen your perspective, and help you recharge your mental health. So, why not embark on the ultimate adventure of solo travel? You never know what you may discover about the world, and yourself, along the way! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Benefits of Hiking + How to Stay Safe In the Great Outdoors!
As we enter the warmer months, many of us are ready to shake off the effects of winter hibernation and get outside for some fun in the sun. While there are plenty of outdoor activities to choose from – rollerblading, mountain biking, surfing, rock climbing, etc. – one enduringly popular type of exercise you might consider is hiking. The Basics of Hiking Hiking can be enjoyed by a wide range of people and requires no special skills. However, hiking is a widely misunderstood activity since it involves far more than just walking up and down hills. It normally takes place on nature trails or in wilderness areas maintained by National Park Services or local municipalities. Though topographical features vary by region (mountain, desert, costal, etc.), the hiking experience should be similar regardless of where you live. Hiking is a weight-bearing exercise,¹ meaning you carry your own weight up hills. This can help burn calories and strengthen your muscles, such as your glutes, quads, calves, and hamstrings. There’s also a way to exercise your upper body on a hike (see: Trekking Poles). Since it requires minimal equipment, hiking is a fairly inexpensive activity. Benefits of Hiking Hiking offers both physical and mental benefits. Hiking is a great way to: get outside for some fresh air improve cardiovascular fitness and heart health get appropriate levels of vitamin D3 from sunshine cross train for athletes burn calories/shed pounds build stronger muscles and bones improve your sense of balance strengthen your core enjoy time with family and friends enhance mood, reduce stress, and perhaps even improve memory Ongoing research suggests that hiking also can help reduce the risk of various long-term health issues.² Solo or Group? It’s recommended to hike in groups. While hiking solo grants more freedom and solitude, walking in a group can allow you to catch up with friends or family while getting some fresh air and exercise. Another advantage of hiking in a group is that there’s strength in numbers. If a large cat, bear, or other predator is on the prowl, it probably will avoid a group of people, especially if they’re talking or making loud noise. Also, walking in a group can be a major advantage if you should encounter an unexpected setback (i.e., one person runs out of water, another sprains an ankle, etc.), as others in the group can offer assistance to those who need help. What to Bring Though the local terrain and climate may determine certain items you bring, here are some of the basics you should consider taking on your hike no matter where you live… Water Bottle This is the most important thing to take on a hike. Running out of water can lead to dehydration, heatstroke, and even death (as sadly happened to a friend of mine). Always take MORE water than you think you need, especially on hot days. Having extra water at the end of your hike is far better than running out. If carrying a water bottle becomes burdensome, store your bottle in a backpack. Also, some backpacks come with a water bladder and drinking hose. Though this adds more weight to your shoulders and back, it frees your hands from carrying a water bottle. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Tip: In general, you should drink an additional liter of water for every 4 to 5 miles you hike. You may need to increase this in arid regions or on hotter days. [/wc_box] Hiking Boots While you certainly can wear tennis shoes on hiking trails, it’s recommended that you invest in a nice pair of hiking boots. Many options are available at outdoor outfitters like Big 5 Sporting Goods, REI, or DICK’s Sporting Goods. Hiking boots have a much thicker sole and heel than tennis shoes and some have ankle padding. This added support should prevent you from twisting your ankle on rocky terrain, and from developing plantar fasciitis or other types of foot pain. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Tip: This is one item where quality really matters, so don’t purchase a cheap brand. A good pair will be very durable (I’ve purchased two pair in the last decade). [/wc_box] Backpack Though some people may find the additional weight on their shoulders to be uncomfortable, taking a backpack on a hike can be helpful in many ways. An obvious benefit is that carrying more weight will make your muscles work harder, which will help you burn more calories. Wearing a backpack can also provide a good workout for your abdominal and back muscles. The list of items you can store in a backpack is extensive. In addition to water/water bottle, you might include a pocketknife, flashlight (and extra batteries), fire starter and matches, map, compass, first aid kit, basic sanitary supplies, and a bag for trash. Packing a lightweight windbreaker or raincoat might be a good precaution if the weather in your area can suddenly turn inclement. If you have room, you may also pack a change of clothes or a spare pair of socks should your feet get wet. Also, keep sunscreen and bug repellant in a Ziplock bag in case of spills. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Tip: If you enjoy moments of contemplation at scenic overlooks, you might pack a small adventure journal and pen, Bible, or other inspirational reading material. However, if these items add too much weight to your backpack, you can access electronic versions of them on your cell phone (make sure you don’t use up your battery, though). [/wc_box] Trekking Poles A piece of equipment often overlooked by hikers is trekking poles. Despite the reservations some have over appearances or comfort, there are numerous benefits to walking with trekking poles (or a single hiking staff). In addition to providing greater stability on uneven trails, poles can help improve posture, which in turn helps breathing. They also can help reduce stress on your back and knees when going up or down steep hills. Walking with poles can help you burn more calories and build muscles in your arms, shoulders, and neck. Another benefit of walking with sticks is protection. You can bang the poles together to warn off critters. In extreme situations, you can use the poles as a means of self-defense. Tripping over rocks or slipping on loose gravel or mud is common on hikes. Trekking poles have kept me from doing a faceplant at least a dozen times. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Tip: Purchase a pair of adjustable poles and make sure to fit them to a comfortable height (when holding the poles with tips in the ground on the outside of your feet, forearms should be at a 90-degree angle to your upper arm). Also, for those in warmer regions, cork handles are ideal for wicking away sweat and providing a firm grip. [/wc_box] Sunscreen One benefit of engaging in outdoor activities is that you can get some natural sunlight. But there’s a danger of getting too much sunlight, specifically exposure to harmful UV rays. Be sure to monitor how much sun you’re getting – too much exposure can lead to severe sunburn and serious skin conditions. Before embarking on a hike, remember to apply sunscreen. Make sure to cover areas that tend to burn the easiest: face, ears, neck, and limbs. Remember to bring along some sunscreen in case you need to reapply after a few hours. For sufficient protection against damaging sun rays, it’s recommended to use SPF 30 or higher. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Tip: Just as there’s a danger of getting too much sunlight, there’s a downside to using too much sunscreen, which can prevent your skin from absorbing adequate sunlight and may lead to vitamin D depletion. Unfortunately, vitamin D deficiencies are becoming more common, in part because we’re spending more time indoors and wearing more sunscreen when having fun outdoors. Taking a vitamin D supplement is a great way to ensure you have sufficient levels of vitamin D3. [/wc_box] Cell Phone Cell phones are indispensable on hikes. They can provide useful information, such as the current time and temperature. You can use a GPS app or access trail maps on the internet if you need to get your bearings. There are a variety of cell phone apps or fitness trackers that can register how many steps you take and how many calories you burn on a hike. You also can use a smartphone to take pictures or videos of animals or beautiful vistas. Most importantly, you can call for help if you have an emergency (make sure your battery is fully charged and that you have cell service). [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Tip: Periodically check your phone to make sure you have cell service (and how strong the signal is – indicated by the number of bars). If you roam outside of cell phone range, make a mental note (or mark it on a map) and do your best to reach a spot that has cell service. Remember these cell service dead zones for future hikes to avoid being outside of cell range. [/wc_box] Healthy Snacks Two popular snacks often taken on hikes are trail mix (gorp) and power bars. While generally considered healthy, these snacks may contain unhealthy elements (like M&Ms) or added sugar. As an alternative, consider packing healthy snacks. Put celery slices, snap peas, or baby carrots into snack bags. Whole foods – such as oranges, apples, or bananas – are super portable since they come in their own containers. Grab a handful of seeds (pumpkin, sunflower) or nuts (almonds, cashews, walnuts) for a fiber-packed snack. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Tip: High-protein foods will give you more energy and high-fiber foods will help you feel full longer. Fiber must be taken along with protein to ensure a balanced, nutritious meal. While on the trail, eat a healthy snack every 2 hours or as often as you feel hungry. [/wc_box] Difficulty Ratings If you’ve ever gone downhill (alpine) skiing, you know that every slope (ski trail) has a difficulty level: green circle = easy; blue square = intermediate; black diamond = advanced; double black diamond = expert. In the same way, hiking trails are rated Easy, Moderate, and Difficult (alternate rating systems exist). Difficulty levels for hiking trails involve many factors and no two trails are alike. Hiking trails are rated based on several criteria including distance (number of miles) and grade (the steepness of the trail). Here are the basic descriptions of the three main types of hiking trails: Easy – 1-2 miles with easy terrain and gentle elevation changes. Moderate – 2-4 miles with varied terrain and gradual elevation changes. Difficult – 4 or more miles with challenging terrain and significant elevation changes. It’s always a good idea to have a park map (physical or electronic) on hand so you’ll know the layout of the trails you take (here’s a map of one of my regular hiking areas). Some nature parks or wilderness areas have the trail name, distance, and difficulty level printed on poles at trail intersections, but such markings aren’t universal. Trail Etiquette Although there isn’t a fixed set of rules to govern trail etiquette, many good hiking habits involve a general respect for others and the environment. Some things, like repackaging your food (i.e., putting granola in a plastic bag instead of packing the whole box) to prevent waste, should be common sense, but other habits might not be as obvious. Here are just a few practical suggestions for how to protect nature while enjoying it… Good Hiking Habits: 6 of the Top Tips for the Trail 1. Stay on the Trail Straying from the trail can invite encounters with critters and increase your chances of getting bit by a tick or rubbing up against a toxic plant. Also, veering from the main trail, even if you take a deer or rabbit trail, can have a negative, long-term impact on the habitat. On one hike a couple of years ago, I took a side path to get a better vantage for a picture. After taking 3-4 steps, I heard a snake’s rattle and immediately headed back to the main trail. I learned the principle of this section’s title the hard way. 2. Yield to Others Many trails are multiple-use trails (bikers, hikers, horseback riders), which means you may need to yield to others if the path narrows. Since those on foot are slower than those on a bike, it’s customary for hikers to move to the edge of the path and wait for others to pass. When in doubt, always yield. (Note to mountain bikers: please be courteous to hikers and inform them if there are others in your group, i.e.: “two more,” or “last one.” This protects the hiker from moving back into the path of another biker – I almost got wiped out this way one time.) 3. Be Aware of Your Surroundings Stay alert to everything around you. This includes other people, animals, weather conditions, and terrain. I’ve made it a habit to shift my attention between the trail in front of me (searching for rocks, pits, obstacles, snakes, etc.) to the sides of the trail and off in the distance (for deer, cats, or anything else of interest) every few seconds. In addition to what you see, what do you hear or smell? Hiking is a much richer experience when you engage the senses. For this reason (in addition to safety concerns), I’m not a fan of listening to music while out in nature. 4. Pack Your Trash Part of trail etiquette is to leave nature in the same condition that you found it. Bring a trash bag for wrappers or containers. Be sure to leave nothing but your footprints so other hikers, and future generations of hikers, can enjoy our trails. 5. Group Guidelines When hiking in a group, it’s best to walk single file to allow bikes or faster walkers ample room to pass. Movement on the trail is the same as driving a car (in the U.S.) – keep to the right and pass on the left. Although the tendency in many groups is to use the outdoor excursion as a chance to chat, resist the urge to turn your hike into a social outing. First, if you’re engaged in conversation, you might not be listening to what’s going on around you; this might invite danger or distract you from noticing something unique. Also, speaking loudly or laughing may scare off friendly wildlife, which may reduce your chances of spotting or photographing animals. 6. Hands Off After a day of exploration outside, many kids return home with their pockets loaded with rocks (or reptiles). Don’t do that on the hiking trail. If you see something interesting, take a picture and leave it there. Although the temptation can be great, don’t pick beautiful wildflowers. Don’t draw/write on rocks or other objects and don’t carve symbols or your initials into a tree. Oh, and it should go without saying, but don’t touch the wildlife (nature isn’t a petting zoo). Here are some other Leave No Trace tips for how to have as little impact as possible on the environment when hiking. Hiking Best Practices: What To Know Before You Go Trip Types Hiking trips generally fall into one of four types: Out-and-Back Trip – as its name suggests, this trail ends at a designated turnaround and the only way to proceed is in the direction you came. Loop Trip – this trail begins on one path and returns by another, often with little or no retracing of the first trail. Shuttle Trip – many routes begin at one trailhead and end at another. Due to the distance involved, it may be necessary to park a car at the ending trailhead and take a shuttle to the beginning trailhead. Choose Your Own Trip – since many wilderness areas have a network of trails, it’s possible to create your own journey by taking a series of connecting trails. If you choose this option, it’s a good idea to determine in advance which route you’ll take. Keep in mind estimated times and difficulty levels when selecting any of the above options. File A Flight Plan Just as a pilot files a flight plan before taking off in a plane, it’s crucial that you make a plan before embarking on a hike (this is especially true for solo hikers). Before heading out, determine what wilderness area you’ll visit, which trails you’ll take, what time of the day you’ll start, and roughly what time you’ll finish your hike (I always end my hikes well before dusk, which is typically when cats come out to hunt). Always check the weather forecast before hitting the trail. Also, continually monitor the weather while you’re on your hike as temperatures can rapidly heat up or cool down in certain regions. It’s recommended that you file your flight plan with a friend or family member, especially if you’re hiking solo or if you’ll be out of cell range for any portion of your hike. If you become lost or injured on the trail, this step might just save your life. Keep Your Eyes Open Photo Courtesy of Keith Rowe Before venturing outdoors, familiarize yourself with the potential hazards that exist in your area. For instance, do you know how to identify/avoid poison ivy, poison oak, and other harmful plants? Are there any cats you should be aware of (where I live, in Southern California, I need to keep an eye out for bobcats and mountain lions. Fortunately, I’ve only seen the former…from a distance)? Do you know the difference between non-venomous snakes and rattlesnakes? If there are poisonous snakes where you live, can you identify them by sight (in SoCal, there are three types of rattlesnakes to be wary of, but I’ve only encountered two: Southern Pacific and Red Diamond rattlesnakes. I ran into this adult Red Diamond on the other side of the street from a row of restaurants. Frightening!)? Are there other regional animals you need to be mindful of, such as alligators, and cougars, and bears, oh my! What about ticks? Or mosquitos? Or bees? Equally important to identifying a critter is knowing what to do when you encounter it. Do you know when a snake is about to strike? What should you do if you spot a cat? At the risk of belaboring the point, it’s a good idea to learn about potential dangers before you set out on a nature trek. National Parks or wilderness areas often have signs or posters with these precautions at trailheads (of course, you can also find this information online). Discover Nature Photo Courtesy of Keith Rowe Fortunately, there are also many beautiful and benign things to see on a hike. If you enjoy trees, wildflowers, birds, animals, or even clouds, there’s sure to be a variety of each visible on your walk. Many websites can help you identify, and provide detailed information about, what you find in nature. If you’re serious about spotting or photographing wildlife or other natural subjects, bring along a pair of lightweight binoculars or a digital SLR camera. Though their range is limited, cell phones can take excellent nature shots, as well. Serenity and Serendipity Photo Courtesy of Keith Rowe Aside from its physical benefits, hiking can be an incredibly satisfying and spiritual experience. Enjoying nature can help reduce stress, improve your mood,³ and change your perspective. Since walking helps increase blood flow to the brain, I often find that my thinking is clearer when I’m out on the trail. This helps me forget my worries and focus on nature and the things that are important in my life. Also, I’ve been inspired with many amazing ideas while on a hike. It’s also possible to have a moment of serendipity while hiking. This could include spotting an animal, like a deer or hawk (seeing a blue bird or great white heron always makes me happy), or taking in a majestic vista. Sometimes you’re in the right place at the right time to see something spectacular, like when I snapped this photo of altocumulus standing lenticular (flying saucer) clouds hovering above the Saddleback Mountain range. Adventure Awaits Photo Courtesy of Keith Rowe As we’ve seen, there’s a lot more to hiking than just walking up and down hills. Many little things go into making a successful and enjoyable hike. Though hiking can be a healthy and fun activity, it does require some planning and comes with certain cautions, as detailed above. Following these tips can help you have a safe and satisfying experience in the great outdoors. Happy trails! P.S. If you have additional tips or memorable experiences from past hikes, feel free to share them in the comments section below. At BrainMD, we’re dedicated to providing the highest purity nutrients so you can do the things you love. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Shanb, A. A., & Youssef, E. F. (2014). The impact of adding weight-bearing exercise versus nonweight bearing programs to the medical treatment of elderly patients with osteoporosis. Journal of Family & Community Medicine, 21(3), 176–181. https://doi.org/10.4103/2230-8229.142972 2. Tian, D., & Meng, J. (2019). Exercise for prevention and relief of cardiovascular disease: Prognoses, mechanisms, and approaches. Oxidative Medicine and Cellular Longevity, 2019, 3756750. https://doi.org/10.1155/2019/3756750 3. Jimenez, M. P., DeVille, N. V., Elliott, E. G., Schiff, J. E., Wilt, G. E., Hart, J. E., & James, P. (2021). Associations between nature exposure and health: A review of the evidence. International Journal of Environmental Research and Public Health, 18(9), 4790. https://doi.org/10.3390/ijerph18094790
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What is Biohacking? How to Hack Your Health and Age Slowly!
Are you ready to take your wellness to the next level? If so, here are some cutting-edge techniques and strategies to help you upgrade your mind, body, and overall well-being. From optimizing your nutrition and sleep habits to enhancing cognitive function and physical stamina, get ready to unlock your full potential with the power of biohacking. What is Biohacking? Biohacking, also known as DIY biology, is the practice of using technology and scientific knowledge to modify and optimize the human body for better performance. It involves making changes to your lifestyle, diet, exercise routine, and sometimes even incorporating technological or medical interventions to enhance physical and cognitive capabilities. The term “biohacking” may sound like something out of a science fiction movie, but it’s actually a growing movement that aims to empower individuals through self-experimentation and data-driven approaches. While some people may associate biohacking with extreme methods such as implanting chips or using experimental drugs, there are many other ways to incorporate biohacking into your daily routine without taking drastic measures. History of Biohacking The concept of biohacking may seem like a recent buzzword, but it’s been around for decades. The term was first coined by computer programmer and entrepreneur Dave Asprey in 2004, who used it to describe his self-experimentation with nootropics (cognitive enhancers) and other techniques to improve his physical and mental performance. However, the roots of biohacking can be traced back even further. Some believe that the practice originated in ancient Eastern traditions such as Ayurveda and Traditional Chinese Medicine, which focused on optimizing health through natural remedies and practices. Others credit Renaissance alchemist Paracelsus as one of the earliest biohackers for his experiments with herbal remedies to enhance human performance. In the late 20th century, advancements in science and technology propelled the field of biohacking forward. One significant development was the mapping of the human genome in 2003, which facilitated new possibilities for understanding and manipulating human biology. This led to breakthroughs in the fields of genetic engineering, biotechnology, and neuroscience. With the rise of Silicon Valley tech culture in the early 2000s came a new generation of biohackers who were driven by a DIY approach to optimize their bodies and minds. They sought out unconventional methods to sharpen their cognitive abilities, increase their energy levels, improve sleep quality, boost immunity, among other areas of health and well-being. Today’s biohacker community continues to evolve at a rapid pace thanks to advances in technology and more widespread access to information about nutrition, exercise science, genetics, brain function, and virtually anything related to human biology. Biohacking Benefits Biohacking is about understanding how our bodies work on a molecular level and finding ways to hack our biology to achieve optimal health and performance. This can apply to many areas of an individual’s mental and physical health, such as: Diet Biohacking the diet may include things like optimizing nutrition by tracking macronutrient and micronutrient intake. It also may involve trying out various diets, such as the keto or paleo diets. Physical Fitness Another aspect of biohacking is optimizing physical fitness through targeted exercises that focus on improving specific muscle groups or enhancing endurance. It also involves using wearable devices such as fitness trackers or smartwatches to monitor heart rate variability (HRV), sleep patterns, and stress levels. By tracking this biometric data over time, individuals can identify patterns and make adjustments for better performance. Well-being In addition to physical aspects, biohacking also includes techniques for enhancing mental well-being and cognition. This can be achieved through practices like journaling, which can help promote mindfulness and reduce stress levels. Other common brain hacks include brain training exercises such as puzzles or memory games designed to improve cognitive function. Personalization One key principle of biohacking is personalization – what works for one person may not work for another due to individual differences in genetics, physiology, and lifestyle. This is why biohacking involves constant experimentation and tracking of data to find what works best for each individual. Here Are Some of the Best Biohacks for Optimizing Your Health & Wellness [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Diet and Nutrition Hacks [/wc_box] Intermittent Fasting This popular diet trend involves alternating periods of eating and fasting. Intermittent fasting has been shown to improve insulin sensitivity, lower inflammation, and promote fat loss. It also promotes autophagy – a natural cellular repair process that rids the body of damaged cells. Nootropics Nootropics are supplements that enhance brain function by improving focus, memory, creativity, and overall cognitive performance. They work by increasing blood flow to the brain, promoting the growth of new neurons, or altering neurotransmitter levels. Some popular nootropics include: caffeine from natural sources like green tea for increased alertness l-theanine, which promotes calm vitamins B6 and B12, which enhance mood and focus omega-3 fatty acids, which help support brain health Proper Hydration A great way to biohack your routine is to start your day by drinking water. Our bodies are made up of 50-60% water, so it’s essential to keep hydrated throughout the day for optimal functioning. Mild dehydration can lead to fatigue, reduced alertness, foggy thinking, and slower metabolism. Drinking a glass of water first thing in the morning not only rehydrates your body after a night of sleep, it also kickstarts your metabolism and aids digestion. To uplevel your hydration, try adding a pinch of Himalayan salt or lemon juice to help balance your electrolytes and provide additional health benefits. Mindful Eating Biohacking is all about optimizing our bodies, including the way we eat. Focusing on mindful eating can help us become more aware of our food choices and develop a healthy relationship with food. By paying attention to what, when, and why we eat, we can make informed decisions and choose nutrient-dense meals for optimal performance. Gut Health The gut microbiome plays a significant role in biohacking as it can affect our immune system, hormones, mood, and cognition. A diet rich in prebiotic and probiotic-rich foods such as fermented vegetables, yogurt, kombucha, and kefir promotes good gut bacteria. You also can supplement with probiotic capsules and prebiotic powder to experience improved digestion, sleep quality, and overall well-being. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Exercise and Fitness Hacks [/wc_box] High-Intensity Interval Training One of the most effective forms of exercise for biohacking is high-intensity interval training (HIIT). This type of workout involves short bursts of intense exercises followed by periods of active rest or low-intensity exercises. HIIT has several advantages over traditional steady-state cardiovascular exercises like running or cycling at a consistent pace. First, HIIT is more time efficient as shorter intervals provide similar or better results compared to longer workouts. Second, HIIT triggers an afterburn effect called Excessive Post-exercise Oxygen Consumption (EPOC), which causes your body to continue burning calories even after completing your workout session. This means that with HIIT training in your biohacking routine, you can continue reaping the benefits long after you’ve finished exercising. Add Variety to Your Workouts While HIIT is a highly effective form of exercise for biohacking, it’s essential to add variety to your fitness routine. By experimenting with other types of workouts, you can target different muscle groups and improve overall physical function. Consider incorporating strength training exercises that use either bodyweight or weights. Strength training helps build lean muscle mass, which in turn increases metabolism and has a positive impact on overall health and longevity. Additionally, try including low-impact activities like yoga or Pilates into your biohacking routine. These forms of exercise not only help to improve flexibility, balance, and core strength, but also promote relaxation and stress management. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Sleep Hacks [/wc_box] Establish a Regular Sleep Schedule Our body has an internal clock called the circadian rhythm that regulates several physiological processes, including sleep. To optimize your sleep patterns, it’s important to have a consistent bedtime routine every night. Set a specific time to go to bed and stick to it, even on weekends. Create a Comfortable Sleeping Environment Your bedroom should be customized for sleep: quiet, dark, with optimal temperature and comfortable bedding that can contribute to better quality sleep. Reduce Blue Light Exposure at Night Blue light emitted from electronic devices, such as smartphones and laptops, can disrupt the production of melatonin (the hormone responsible for regulating our sleep-wake cycle). Avoid using these devices at least 30 minutes before bedtime. Use Sleep Tracking Apps or Devices There are many apps and wearable devices that can help track your sleep patterns, providing insights into the quality and duration of your sleep. This information can be useful in understanding how to optimize your nightly rest. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Advanced Hacks [/wc_box] Practice Mindfulness Mindfulness is another essential aspect of biohacking that involves being present in the moment and focusing on your thoughts without judgment. Incorporating mindfulness practices such as meditation or deep breathing exercises into your daily routine can help improve focus, reduce stress levels, and promote emotional well-being. Stress and worry can negatively impact your ability to fall asleep. Practicing relaxation techniques before bedtime can help calm the mind and promote better quality sleep. Cryotherapy This method involves being exposed to freezing temperatures (-200 degrees Fahrenheit) for a short period of time (2-3 minutes). This extreme cold can cause the body to go into survival mode, resulting in increased adrenaline production. Cryotherapy has been credited with reducing inflammation, accelerating muscle recovery after intense workouts, and boosting metabolism. The Wim Hof Method (WHM) is an increasingly popular cold therapy technique used by many biohackers to support energy and improve mental resilience. Incorporating WHM techniques, such as taking cold showers or ice baths, into your daily routine can have significant benefits for both mind and body. Genetic Testing Thanks to advancements in DNA sequencing technology, it’s now possible to get a comprehensive analysis of your genetic makeup at an affordable cost. This information can be used in personalized biohacking by identifying potential health risks based on genetic predispositions and making lifestyle changes to prevent them. Brain Training Apps There are countless apps that seek to train different aspects of the brain such as memory, attention, and problem-solving skills. These apps use techniques like gamification to make learning more engaging and effective. You Can Hack It Biohacking is a holistic approach to self-improvement that encompasses various aspects – physical, mental, and emotional – of life. By understanding our bodies and minds in a deeper way and utilizing technology to optimize them, we can achieve greater levels of health and performance in all areas of our lives. Incorporating biohacking techniques into your daily routine doesn’t have to be overwhelming or time-consuming. By making small changes, like the ones listed above, you can start experiencing the benefits of biohacking in your daily life. Remember to always listen to your body and make adjustments that work best for you. Note: The above methods should be approached with caution and under the guidance of experts as improper use can lead to potential health risks. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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