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Natural Ways to Lose Belly Fat
Don’t be fooled by the claims of quick-fix diets and miracle belly weight loss products. Unfortunately, there’s no quick fix or magical method to losing belly fat. Instead, like most things in life that deliver real results, there’s a practical way to shed the excess weight from your midsection, which requires effort, consistency, and commitment to be successful. Here’s what you need to know about belly fat and how to lose it…really! About Belly Fat If you regularly consume more calories than your body uses, you will begin to store the excess calories as fat – and in many cases as belly fat, particularly if you’re genetically predisposed to store fat in your abdominal area or if you’re growing older in years. There are two types of fat deposited in the abdomen area: subcutaneous fat and visceral fat. Subcutaneous fat is the fat under your skin – that is the fat you can pinch. If you have too much, it’s a sign that you may have too much of the other kind of fat – visceral fat. Visceral fat envelops your abdominal organs deep inside your body. This type of fat tends to increase in both men and women as they age – especially in women starting at menopause. Visceral fat is biologically active, producing hormones and other substances that can negatively impact health. Higher visceral fat puts you at greater risk of developing heart health issues, elevated cholesterol, blood sugar problems, memory trouble, and a host of additional health issues – including greater risk of mortality. While you may wish to lose belly fat for appearance reasons, the greater motivation, if you have excess visceral fat, is for health. Research suggests that concerning levels of visceral fat are present in women with a waist circumference of 35 inches or more and for men with a waist circumference of 40 inches or more. If you fall in this category, you’re not alone. About 59% of U.S. adults have abdominal fat issues. 4 Ways to Lose Belly Fat If you simply want to lose a few pounds in your midsection or think you may have too much visceral fat, the following actions are the best ways to lose belly fat, according to science. Exercise Research indicates that walking as little as 30 minutes a day, six days a week can help you shed belly fat. Both moderate to high impact exercise and interval training have been shown to reduce subcutaneous and visceral fat. Indeed, a large study analysis involving 852 participants found that aerobic training of moderate or high intensity showed the highest potential in reducing visceral fat in overweight individuals. Strength training (exercise with weights) has also been shown to be effective in reducing abdominal fat. Surprisingly, while spot exercising (i.e., abdominal crunches) may tighten and tone muscles, it doesn’t help to reduce visceral fat. Consume Fewer Calories and More Whole Foods If you’re carrying extra pounds, you’ll likely need to tinker with your daily caloric intake to shed belly weight. Losing overall fat is the way to lose fat in your midsection, so finding a way to sustainably reduce calories each day so that you’re using more than you’re consuming is key. Consult a healthcare professional to find the ideal caloric intake for you. In the meantime, there’s a lot you can do to improve the quality of your diet to optimize your brain and body health, which will naturally support healthy weight and waist circumference. A brain healthy diet includes lots of nutrient-dense and fiber-rich fruits, vegetables, whole grains, and legumes, as well as lean proteins, healthy fats (fatty fish, nuts, seeds, avocados, and olive oil), and fermented foods. Also, minimize consumption of sugary drinks, desserts, and refined carbohydrates (chips, crackers, white bread, etc.). More nutrients, protein, health fat, and fiber will all help to stabilize blood sugar levels, keep inflammation low, and promote satiety. Healthful eating also can support your brain health, which helps you to have good judgment and impulse control. Protein before and after strength training and workouts helps to repair and build lean muscle mass and burn fat. Reduce Stress and Get Restful Sleep When you’re stressed, it raises your cortisol levels. Research shows that higher cortisol levels may promote the accumulation of fat tissue in the abdominal area. Too little sleep (less than 5 hours a night) or too much sleep (more than 8 hours) has been associated with greater visceral fat in studies involving adults under age 40. Also, when adults get too little sleep, they tend to choose high-calorie and high-carbohydrate foods, which are associated with weight gain. Staying calm and getting restful sleep support hormonal balance and help your brain and body work their best. Quit Smoking and Drink Less Alcohol Although not conclusive, some research indicates that smoking increases abdominal and visceral fat in smokers. Considering the numerous health risks smoking poses, this is just one more reason to kick the habit. When you drink alcohol, your liver burns alcohol instead of fat. Additionally, alcoholic beverages are often high in calories. And when you drink, you lose your inhibitions and are more likely to make poor food choices. In short, alcohol will undermine your efforts to reduce your midsection weight. Reduce your alcohol intake or cut it out altogether. Aim for Health Following the above actions will help you shed excess belly fat over time. A bright mood and good attitude matter too. Remember to keep your focus on health and love, and appreciate your body every step of the way. If you’re feeling discouraged, don’t forget to reach out for support from professionals and trusted friends! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Feel Instantly Happier With These 5 Minute Mood Boosters
Many people struggle with low mood, especially at this time of year when the days are shorter and we spend more time indoors. If you find that your mood has taken a dip, you may be heartened to learn that there are a number of simple actions you can take in just minutes to give yourself a lift…naturally. Your brain is powerful, and so are its “happy” neurochemicals – dopamine, serotonin, oxytocin, and endorphins – that can have a positive influence on your mood. If you want to know how to feel happier, engaging in activities that release more of these happy hormones into your brain is a smart place to start. The following 5-minute mood boosters can help make your day less gray. 5-minute Mood Boosters: Quick & Easy Ways To Improve Your Mood Move Your Body It’s well-known that exercise can boost your mood, yet, surprisingly, it doesn’t take much to make a difference. A 2019 Harvard Medical School article says that just getting off the couch and moving your body for a little while can help raise your spirits. So, turn on a good dance song and move around. Step away from your desk and do a few stretches. Or, simply take a walk around the block. Write a Gratitude List UC Berkeley’s Greater Good Science Center examined research on gratitude and mood found that taking time to write down what you’re grateful for is linked to happiness and feeling positive. Take five minutes and write a list of what you’re grateful for. Or at bedtime, reflect on your day and appreciate what went well. Make it a regular practice to turn on the good vibes at a moment’s notice. Give Hugs When we hug another person, a message goes from our skin to the brain, releasing a cascade of neurochemicals such as oxytocin and endorphins, which promote feelings of well-being, security, and love. Extend this hugging to cuddling with your partner before sleep, and it lowers the stress hormone cortisol, helping you to sleep better. Soak Up the Sun Spending five minutes in peak sunlight, especially during the fall and winter, can go a long way toward brightening your mood. Sunlight is needed for vitamin D synthesis, and vitamin D is needed for serotonin production. Low levels of both are associated with low mood. Exposure to sun has been shown to boost vitamin D synthesis and serotonin production. Give your mood a lift by getting sun kissed! Do Something Nice for Someone Doing small acts of kindness for others has been shown to improve mood. In fact, research indicates that those who consistently help others get a self-esteem boost, struggle less with low mood, experience less pain, have greater calm, and better overall health. Here are some examples of small kindnesses: Let someone go ahead of you in traffic Tell a service worker they’re doing a good job (and tip them!) Treat an elderly person with kindness – offer help, buy them a coffee, or give them a smile Offer a ride Write a note of encouragement for a friend/loved one who could use it Listen to Music Researchers have found that people can use music to improve their mood both in everyday life and in music therapy. Music that gives us “chills” is believed to elicit a dopamine release, making us feel good, while calming music is associated with lower cortisol levels, helping us to unwind. Some research indicates that listening to positive music can be a good way to improve happiness, especially if it’s combined with an intention to become happier. So, take a few minutes to listen to an upbeat song that you enjoy with the intention of boosting your mood! Laugh Laughter releases endorphins, reduces cortisol levels, and alters dopamine and serotonin activity – altogether creating a positive effect on mental health and the immune system. It’s nature’s best medicine! If you need an immediate mood lift watch a funny video (such as an excerpted comedy skit – there are plenty online), read something humorous, or call a friend who makes you laugh. Pet an Animal A 2019 Washington State University study examined stress levels in college students who pet cats and dogs for several minutes. Participants showed reduced cortisol levels. The social interaction between people and their animals also has been shown to increase levels of the feel-good hormone oxytocin. Give your pet some affection for an instant mood boost or offer to look after a friend or neighbor’s pet. Breathe Deeply Numerous studies show that deep breathing can calm anxious feelings and help to alleviate stress and low mood. Follow these simple steps for a quick mood lift: Lie on your back and place a small book on your stomach. As you slowly inhale through your nose, make the book go up. Hold your breath at the top of your inhalation for 2 seconds. When you exhale, make the book go down and then hold your breath for 2 seconds before inhaling again. Repeat 10 times. Addressing Low Mood According to a recent study in the American Journal of Preventive Medicine, 1 in 10 American adults struggle with low mood. These 5-minute mood boosters may help relieve stress and improve your mood. Try one today, and add others as you can. Note: While these suggestions may provide a temporary lift for a short-lived blue mood, it’s important to seek the help of a mental health professional if your low mood persists. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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4 Top Tips for How to Make Your Own Natural Bug Repellent
The last weeks of summer can be brutally hot – and humid. In some areas, the warm weather lingers well into October as do insects like mosquitoes, ticks, wasps, bees, and flies. In fact, they can stick around until temperatures begin to dip into the 50s. And with fall comes spider-mating season. Yikes! Thank goodness for bug repellent. While conventional bug repellent formulas using chemical active ingredients such as DEET, Picaridin, and IR 3535 may be the best option in areas known to have vector-borne diseases, they may not be necessary for everyday use when there’s no serious threat. Natural Bug Repellent A natural bug repellent can provide a measure of protection from insect bites – but without all the chemicals. Relying on essential oils and compounds, emerging research is showing that these natural solutions can provide protection. It seems that the compounds plants use to protect themselves from predatory insects are the very compounds humans can use in natural bug repellent. Below are the most promising natural bug-repelling ingredients nature has to offer. By using them to formulate your own homemade bug repellent, you can learn how to keep bugs away, naturally! Some of the Best Ingredients to Make Your Own Natural Bug Repellent Nature is loaded with plants that have pest-deterring oils and compounds. Here are some of the best bug-repelling ingredients to consider for a homemade formula. 1. Oil of Lemon Eucalyptus Oil of lemon eucalyptus is, hands down, the most effective natural ingredient for keeping bugs – particularly mosquitoes – away. Oil of lemon eucalyptus is a refined version of oil of the eucalyptus tree. This process intensifies the concentration of an active compound within the oil called PMD. Remarkably, the refined oil of lemon eucalyptus (with PMD concentrations of 20-26%) has been shown to perform as well as products with DEET concentration of 15-20% in protection against mosquitoes and ticks. Perhaps that’s why the EPA recognizes oil of lemon eucalyptus as a “biochemical pesticide,” which means it’s a naturally occurring ingredient that repels pests by nontoxic mechanisms. It’s important to note that this ingredient isn’t the same as unprocessed lemon eucalyptus essential oil and is a much more effective deterrent to insects. It’s a fantastic ingredient to use in a homemade repellent, but the CDC advises not to use it on children under 3 years of age. 2. Citronella Oil (Lemongrass Oil) You’ve likely heard of citronella. It’s one of the most widely used natural repellents available as it protects from host-seeking pests like mosquitoes and ticks. In studies, it’s initially as effective as DEET. But then its efficacy quickly lessens as citronella oil rapidly evaporates (as many essential oils do). It must be applied every couple of hours. That said, its evaporation rate can be slowed by combining it with a large molecule like vanillin, which can help prolong its efficacy, according to research. 3. Catnip Oil Catnip isn’t just for cats! Its active ingredient, nepetalactone, has been used for centuries to keep insects at bay. Research published in 2021 revealed a new understanding of how catnip oil repels offending insects. It appears that nepetalactone likely activates an irritant receptor in pests called TRPA1, which is found in many living creatures, including mosquitoes and other insects – but it isn’t an irritant to humans. In one study, volunteers placed their hand in a cage with live mosquitos, both with and without the protection of catnip oil application, and catnip oil was shown to be an effective repellent. 4. Additional Essential Oils Research indicates that several other essential oils, diluted in various amounts, may have repellent properties for protection against mosquitoes and ticks – including oils of clove, patchouli, peppermint, and geranium. In traditional use and some studies, a number of additional essential oils are associated with deterring various insects such as tea tree oil, lavender, neem, cinnamon, rosemary, sage, and thyme, to name a few. Interestingly, one study found that combining certain bug-repelling essential oils in formulations increased efficacy over using them alone. Creating a Homemade Bug Repellent If you wish to make a natural bug repellent at home, you can combine one or more of the ingredients above with carrier oils (coconut oil, soybean oil, almond oil, etc.), astringents (witch hazel, alcohol, vinegar), and/or other natural ingredients that might prolong their efficacy. Different sources suggest that the essential oils shouldn’t exceed 15-20 percent of your solution. Natural Bug Repellent Recipe Here’s a basic bug-repellent recipe to get you started. You can find most of these ingredients online or at your favorite health retailer: Pour 1/3 cup of witch hazel into an 8 oz glass spray bottle Add 1/3 cup of apple cider vinegar Add 5-6 drops of citronella essential oil Add ½ teaspoon of vanilla Secure lid and shake well Safety Note: Before spraying your homemade repellent all over your exposed skin, spray a little on a small patch of skin first to ensure you don’t have an allergic reaction to the essential oil. Experiment! You can explore more natural bug repellent recipes online. You might need to tinker and experiment to create the formulation that works best for you. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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How to Make Friends at Any Age
There can be no doubt that friendships make life richer. They certainly make us happier, according to Harvard research – especially if our friends live nearby. Sharing our feelings with friends has been shown to activate the brain’s reward circuits, making us feel good. Friendships can help make us healthier, too. The bonds of friendship appear to help protect our brains against memory loss later in life. But what if you find yourself without friends? It happens. If you move or change jobs, or if your friends move away from you, you may find yourself without a buddy to call. You may need to learn how to make friends as an adult after a romantic partnership ends or when a longtime friendship has been lost. Don’t worry. We’re built to be social creatures. You can learn how to make friends regardless of your age. Here are some tips for making friends, informed by research and the advice of mental health experts. 8 Top Tips for How to Make Friends at Any Age 1. Make an Effort While circumstances can help when it comes to making friends, friendship requires effort. In fact, one study found that in people who hold the belief that friendship happens based on luck end up lonelier in the long run. You must be willing to take action if you want to make friends. That means saying hello, introducing yourself, sharing, listening, and asking others to do things. You may have potential friends all around you, but if you don’t make an effort, a friendship might not happen! 2. Pursue an Interest Here’s a win-win opportunity: pursue an interest (preferably one that involves other people). Take a photography class or volunteer for a beach cleanup. Maybe you can take a community hike, or perhaps you can work out regularly at the park. Whatever interest you pursue, you’ll have the joy of doing it, while creating opportunities for friendships to develop at the same time. Showing up consistently to your group or class is important to make friends as well. Research shows that when others see a new person regularly, over time they feel more friendly toward that person. This is referred to as “exposure effect.” Make use of it! 3. Say “Yes” If you’re in need of friends, follow the rule of saying “yes” to social invitations. When your colleagues ask you to join them after work, go! Even say yes to things you don’t want to do. If you don’t have the time or inclination to commit to an entire afternoon or evening, show up for an hour. Take advantage of opportunities that come your way. You never know where a potential friend might be. 4. Try an App Meaningful friendships can be made online, especially for people living in remote locations and elderly people who have trouble getting out. Use social media to your advantage! Facebook has literally thousands of groups to choose from. Whatever you decide to join, really give it a go. Show up regularly and engage. There are also apps like Meetup, Yubo, or Bumble BFF designed to make friendships. What’s wonderful about them is that you can find other people just like you looking to make new friends! 5. Develop Your Social Skills If you haven’t made a friend in a while, you might be rusty on your social skills. One way to start a conversation is to ask a question based on something you’ve observed. People love to talk about themselves! Slip in a compliment too for good measure. For example, a new (or existing) neighbor grows beautiful roses, and you happen to love gardening. The next time they are in their garden you could say, “I love how beautifully you grow your roses, what is your secret?” Really listen. Give the potential friend your full attention. Be genuine in your observations, questions, and compliments. Taking interest in another person helps to build friendships. 6. Look for Similarities Shared interests, values, and passions play an important role in friendships. Look at where you have similarities with others and build on them. This is easier if you join a group or take a class. Once you have an idea of what you have in common with a new friend, you can share information about books, articles, or TV shows you both like. Or you can really be bold and extend an invitation to an event, such as a concert or play, or activity that involves your shared interest. For instance, if you both like fitness and outdoor activities, invite your new friend to go for a hike, run, or walk. 7. Self-Disclosure and Humor Experts say that self-disclosure and sharing funny stories or inside jokes are ways to build a closer friendship. Self-disclosure is the act of sharing facts, inner thoughts, feelings, and emotions about your life and circumstances. This kind of sharing should come with time and earned trust. Whatever it is, the intent is to be vulnerable and let that person know you better. 8. Keep Expectations in Check Not every person will become a lasting friend and friendships take time to form. Don’t place too many expectations on new potential friendships. Be patient and trust the process. Friendly Reminder Be good to yourself while trying to make new friends. Keep up your self-care: exercise, sleep well, and relax. When you feel your best, it’s easier to meet new people. If loneliness overtakes you or you find it too overwhelming to extend yourself, consider getting the support of a qualified therapist. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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These Are the Top Health Benefits of Swimming and Water Play
Summer is here, and so is the heat. Whether you live near a pool, ocean, pond, river, lake, or kiddie pool...there are many compelling reasons to take a plunge! Swimming and water play are wonderful ways to cool down and have fun, and they offer myriad health benefits for your brain and body. What’s more, simply being around water can make you feel good. A concept called “blue mind theory” formulated by marine biologist Dr. Wallace J. Nichols, suggests that just being near, in, on, or under water can make you calmer, healthier, more connected, and happier. Most of us don’t need someone to tell us about the stress-reducing, mood-enhancing health benefits of water play and swimming because we’ve experienced them firsthand. But in case you need some extra motivation to treat yourself or your family to some water recreation or relaxation, here are some of the proven health benefits of swimming, sporting, playing, or being in or near water. 6 of the Top Health Benefits of Swimming and Water Play 1. It Makes You Feel Good In our modern lives filled with multiple stresses, whether real or imagined, more of us are experiencing extreme stress and feelings of anxiousness. This can impair brain function, immune health, mood, and overall well-being. It’s important to counter the stress response with calming, mood-boosting activities. Aerobic exercise, including swimming, is associated with stress reduction, mood enhancement, and better cognition as it increases blood flow to the brain and helps to improve sleep. Restful sleep is important to mood and brain function, too. One study on yoga and swimming found that swimming was associated with mood-boosting benefits in men and women. It appears that these benefits apply to many water activities. For example, surfers report experiencing a mood lift, often describing the sport as part meditation, part athletic. Indeed, research shows that surfing offers both calming and uplifting effects. While that can, in part, be attributed to the aerobic workout the sport provides, it also could be a benefit of negative ions, which are abundant in and around ocean waves. Experts believe that negative ions increase the oxygen flow to the brain, which results in greater alertness, less drowsiness, and more mental energy. Of course, there’s the factor of nature itself. Nature has a powerful impact on humans. Research has found that green environments may increase both self-esteem and mood, and the presence of water creates a more powerful effect. 2. Helps Reduce Risk of Major Health Issues Swimming is a fabulous, low-impact exercise to do regularly. Just 2 ½ hours total per week can decrease your risk of heart health issues, blood sugar problems, and other serious health issues, according to the U.S. Centers for Disease Control and Prevention. It also can reduce your risk of death to half that of inactive people. 3. Can Help Ease Pain and Improve Joint Health Swimming and most water exercises (with the exception of high-risk water sports) are gentle on the joints and are associated with pain relief. Research shows that those with muscle and joint pain can exercise longer in water than on land without increased effort or further pain. In fact, improvements in joint health have been noted in studies. 4. Beneficial to Aging Adults and the Disabled Many other forms of exercise are off limits to older adults and those with disabilities, but water activities, even the most basic forms, generally boost physical and mental health and help to improve overall quality of life. Any increase in movement helps to bring blood and oxygen to the muscles, joints, and brain – and takes away waste with highly sedentary people. With mobility issues, this becomes critically important. When the brain fails to get enough oxygen it doesn’t work as well. Hence, many areas of health can improve with supervised water exercise. For example, water play has been shown to help maintain bone health in post-menopausal women. 5. Restoration When you need a true break from too much thinking and are experiencing trouble focusing or holding attention, nature is the place to go. Researchers compared urban and natural environments and found that being in nature, or even looking at pictures of nature, can improve directed-attention abilities. In other words, pausing to look out at a glassy lake, a wind-swept ocean, or even images of tropical beaches can help you recover from mental fatigue and improve concentration. Other research shows that fluid movement, the kind of movement used while swimming, helps to bolster creativity. So, if you’re creatively fatigued, a swim could help with creative thinking too. 6. Social Fun The best part about water activities is that they’re fun! Whether it’s simple bonding time with the family in a pool or a sports activity – water play is just that, play. It’s no wonder that children almost universally love to be in and around water (of course, kids need close supervision with water play.) For older kids and adults, there are numerous water activities to enjoy. Learning a new activity is good for your brain since all new learning helps to build new neural networks in the brain, which can improve brain function. Team sports like competitive swimming, water polo, rowing, or sailing can become lifelong passions or hobbies and create lasting social bonds. Water activities can encourage the adventurer in you to come out to play with sports like river rafting, outrigger canoeing, standup paddleboarding, kayaking, kite surfing, and more. Gaze or Get Wet During these times of elevated stress and temperatures, go to the water! Whether you’re gazing or getting wet, you’ll most likely feel refreshed and happier. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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What Is Pickleball and How Do I Play It?
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 activities is important for everyone, especially those who live a sedentary lifestyle. Whether you enjoy hiking, biking, horseback riding, or just taking a walk, being outdoors has an overall positive effect on vitality. One sport that’s become increasingly popular in recent years is pickleball. What is Pickleball? Pickleball is a racket/paddle sport that combines elements of several other sports including badminton, ping-pong, and tennis. It can be played indoors or outdoors with two to four players. The sport requires the use of special solid paddles and plastic balls with holes. It’s a fun sport for people of all ages and skill levels. And, in addition to physical exertion, the game encourages friendly socialization. Brief History of Pickleball In 1965, Washington State congressman, Joel Pritchard, and his businessman friend, Bill Bell, were inspired to create a new sport when their families were sitting around with nothing to do. Though Pritchard’s home on Bainbridge Island (near Seattle) had a badminton court, Pritchard couldn’t find enough badminton rackets to play a game. He improvised with ping-pong paddles and a perforated plastic ball. After lowering the net and implementing a few minor adjustments to the rules, pickleball was born. In 1975, an article in Tennis magazine referred to pickleball as “America’s newest racquet sport.” The spring of 1976 saw the first pickleball tournament in Tukwila, WA. The United States Amateur Pickleball Association (U.S.A.P.A.) was organized in 1984. The sport has evolved from an ad hoc game played with handmade equipment and improvised rules into a popular activity enjoyed throughout the U.S. and Canada. In recent years, pickleball has received international attention as well…Asian and European countries are now building pickleball courts. Pickleball is one of the fastest-growing sports in America with 4.2 million players in 2020, up 21.3% from 2019. Pickleball can help support your mental and physical health in numerous ways. Here Are 5 of the Top Health Benefits of Playing Pickleball 1. Helps Burn Calories Though pickleball isn’t strictly an aerobic activity, the sport does offer moderate exercise that can help players burn calories. Even minor movements, like shuffling your feet or swatting the ball with a racket, can help burn some calories. Since it isn’t overly strenuous, pickleball is an ideal sport for people of all ages, but particularly for older players who may have reduced mobility and stamina. The smaller court means there’s less running than with other racket sports like tennis. This is especially true when playing doubles, as there will be less court to cover for each player. 2. Supports Heart Health Many physical activities can have a positive effect on heart health. Playing pickleball may help reduce unhealthy cholesterol levels and lower the risk for cardiovascular issues. A study in the International Journal of Research in Exercise Physiology found remarkable results with middle-aged and older adults who played one hour of pickleball three days a week for six weeks. At the end of the testing period, players exhibited improved blood pressure and cholesterol levels. Though conducted on a small sample of individuals, this promising research indicates pickleball’s potential to benefit circulatory and heart health. 3. Improves Mood and Outlook As with other forms of exercise, pickleball can serve as a natural mood boost. For starters, getting outside for some sunshine will naturally increase your stores of vitamin D3—a highly potent vitamin that can help improve mood. Physical activities like pickleball can help increase blood flow throughout your body, which helps bring nutrients and oxygen to your cells and organs, and then carries away the waste. Energizing exercise helps release feel-good endorphins and neurotransmitters such as serotonin. Since positive mood is a strong predictor of physical health, consistent daily exercise is one of the best ways to improve your serotonin levels and overall brain health. Another benefit of playing pickleball is that it encourages friendly competition and socialization which can help promote positive mood. Social connections can significantly affect your mental and physical health, so be sure to surround yourself with people who are happy, upbeat, kind, and who challenge you to be the best version of yourself. 4. Increases Agility and Balance Many will find pickleball to be a less punishing sport than tennis and other racket sports. This may be due to the fact that a pickleball court is smaller than a tennis court and that a pickleball moves slower than a tennis ball. These factors may allow for gentler movements, which should lead to greater agility and less strain on the joints, muscles, and ligaments than tennis. Playing pickleball may help improve your balance, too. It also can help increase your stamina and may improve your footwork and hand-eye coordination. These are all crucial “use it or lose it” abilities that are important to keep sharp as you age. 5. Promotes Long-term Independence Regularly playing pickleball can help sharpen the reflexes, even in older adults. It also may increase your range of motion, which can help prevent muscle and joint stiffness. Spokesperson for the American Council on Exercise, Chris Gagliardi, believes that the improved balance and reflexes one can gain from playing pickleball may help individuals live independently for longer. By contrast, a sedentary lifestyle can contribute to a loss of these skills and functions, which may lead to an inability to perform certain daily tasks and even cause serious illness. Paddle Up If you’re thinking about upping your fitness by playing pickleball, it’s a good idea to first clear it with your healthcare provider. Also, in preparation for playing this sport, be sure to research the rules, what equipment you’ll need to purchase, and where to find a court in your area. As a general goal, aim for at least 30 minutes of some form of physical activity every day. It’s recommended to play pickleball no more than three times a week to allow your body enough time to rest between each session. So, get some friends together and have fun playing pickleball! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Strength Training: Some of the Best Ways to Stay Strong Over the Long Haul
One of the best brain healthy habits is getting regular exercise. Importance of Exercise Exercise improves the flow of oxygen, blood, and nutrients to the brain, which helps it to function at its best. Physical activity can help protect the body against many health problems, including high blood sugar levels. Also, a regular exercise routine can help reduce stress, improve sleep, enhance mood, and support healthy blood pressure levels. Aerobic exercise aids the process of neurogenesis, which helps maintain memory and protects against cognitive decline and recall issues. Exercise can help bolster mental and physical fitness across the lifespan. The Secret to Longevity Did you know that a key predictor of longevity is the amount of lean muscle mass you have on your body? The “use it or lose it” saying certainly applies to aging. Without a consistent exercise regimen, your muscles may become weak and flabby and your joints stiff and brittle. No matter your age, moderate exercise can help prevent memory problems, improve mood, boost focus, and enhance your brain’s ability to repair itself. One of the types of exercise that can be a boon for people of all ages is strength training. Strength Training Basics 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 or join a gym 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. Strength Training Benefits When you build muscle through strength training, you also may improve your brain health. A review of research published in the American Journal of Lifestyle Medicine found that strength training is associated with numerous health benefits, including a brighter mood and reduced feelings of anxiousness in healthy adults, improved cognition and memory among older adults, and better self-esteem. Two of the best physical benefits of resistance training is that it helps prevent muscle loss and helps to increase bone mineral density. As we age, muscle mass decreases approximately 3-8% per decade after the age of 30, and this rate of decline is even higher after the age of 60. All aging adults are at risk for bone loss, including post-menopausal women. Using resistance exercises to work your muscles can help fire up the metabolism to burn more calories, which can aid in weight loss and help to lower abdominal fat. It also can improve sleep, normalize blood sugar and cholesterol levels, support cardiovascular health, and increase flexibility and mobility. It’s recommended to incorporate some form of resistance training into your schedule 2 to 3 times a week. Muscle burns more calories than fat, so the more muscle you have, the more calories you’re likely to burn. Strength Training and Mood Resistance training may help improve mood and overall well-being. Like aerobic exercise, strength training stimulates the brain’s pituitary gland to release endorphins, which are morphine-like hormone molecules that enter the brain’s neurons. This action can block pain impulses, resulting in a mildly euphoric feeling. Another chemical stimulated by aerobic exercise and strength training is called brain-derived neurotrophic factor (BDNF). BDNF is produced in the hippocampus and has mood-boosting properties. It’s important to ensure healthy levels of this protein since BDNF is found in lower levels in people who suffer from mood problems. Strength training can produce feel-good effects in the brain, which may help improve your mood. Start a Strength Training Routine with These Simple Exercises! An easy way to begin a strength training regimen is with movements that require you to use your own body weight as resistance, like: squats with a chair push-ups planks These exercises will help strengthen your core and support your posture. The American College of Sports Medicine recommends doing 8-12 repetitions of 8-10 different exercises that target all major muscle groups at least twice a week. Also, they recommend giving yourself at least one day off after a strength training session. The American Council on Exercise offers a free collection of body-weight exercises. These are great for all levels of fitness. Also, you can work with a personal trainer or take a strength training fitness course. For added convenience, many personal trainers and fitness studios now offer online options. Caution: avoid excessive exercise, which can cause free radicals to attack your cells, damage your DNA, and accelerate aging. 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 30 minutes of some form of physical activity every day. If you’re looking to lose weight, you may want to extend the duration and increase the intensity of your workout sessions. Many have discovered the positive physical and mental effects associated with strength training. Though any exercise can benefit the brain and body, incorporating these strength training exercises into your workout routine can help keep you strong and fit as you age! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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What to Do If You Have Plantar Fasciitis
If you’re physically active, you’ve probably had pain in your feet at some point. One common condition that affects many people is plantar fasciitis. What’s Plantar Fasciitis? Plantar fasciitis is a common source of heel pain. 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. A common sign of plantar fasciitis is 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 extended periods, take a jog, or engage in rigorous physical activities. Risk Factors Plantar fasciitis may be caused by the normal wear and tear of using your feet. However, there are other factors that may increase your chances of developing this condition. These include: High-impact activities – long-distance running, ballet dancing, and other high-impact activities can place stress on the heel and the connected tissues. Excessive weight – carrying extra pounds places additional stress on the feet and may cause foot pain. Age-related complications – people ages 40 to 60 are more likely to develop plantar fasciitis. Occupational necessity – jobs that require long periods of standing throughout the day may lead to foot pain. Walking pattern – people with flat feet, high/low arches, or an unusual gait may place added stress on their heels. Failing to address the issues related to plantar fasciitis may lead to foot, knee, hip, or back pain. Diagnosis and Testing If you’re experiencing consistent pain in your feet and heels, it’s a wise precaution to make an appointment with a physical therapist or foot specialist. These professionals can check for tender areas to determine the location and severity of your foot pain. Though testing is rarely required, a doctor may recommend an X-ray or MRI to rule out other issues such as a stress fracture. An X-ray also may reveal a bone spur on the heel bone. Possible Treatments Before committing to any treatment plan for heel pain, it’s best to consult your medical doctor to make sure you’re taking the best course of action possible. They may recommend taking over the counter, pain-relieving medications – such as Advil, Motrin, or Aleve. But there are several natural ways to help reduce the symptoms of plantar fasciitis as well. 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. A therapist may recommend the use of a night splint to stretch your calf and arch while you sleep. Another recommendation may involve orthotics, which can include customized arch supports for your shoes. More extreme measures may include steroid medication injections and platelet-rich plasma injections. Shock wave therapy and the ultrasonic tissue repair technique also may help relieve plantar fasciitis pain. Surgery, to detach the plantar fascia from the heel bone, may be the only option to relieve severe heel pain for some. Daily Maintenance Here are some easy and effective ways to reduce the impact of plantar fasciitis in your daily routines: –Wear supportive shoes with thick soles, ample cushioning, and firm arch supports. Never wear worn-out shoes as they may cause/intensify foot pain. –Consider switching to a low impact sport, like swimming instead of jogging. –Apply a covered ice pack for 15 minutes to reduce foot or heel swelling/pain. –Try some of these stretches that can help relieve pain and tightness in your Achilles tendon, plantar fascia, and calf muscles. –Maintain a healthy weight. Not only can this promote physical and mental wellness, it also may help reduce the strain you put on your feet. Heal Your Heels If you think you may have plantar fasciitis, it’s a good idea to make an appointment with a physical therapist or podiatrist. A healthcare practitioner should be able to arrive at an accurate diagnosis based on your specific pain or symptoms, as well as recommended ways to treat the problem. Most people use their feet for a variety of activities every day, including work, exercise, running errands, and leisure activities. There are many ways to relieve foot pain and some of them are natural and inexpensive. Applying the above tips may help reduce foot pain so you can get back to doing the things you enjoy. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Benefits of Walking for Your Brain and Body
The world’s oldest form of exercise (and possibly the most underrated), walking is truly one of the best things you can do for your health. The Greek physician and “father of medicine,” Hippocrates, said it best in the 4th Century B.C. when he declared, “Walking is man’s best medicine.” The multiple health benefits of walking for your brain and body are so great that the U.S. Surgeon General is on a mission to get Americans walking with a program titled Step It Up! The Surgeon General’s Call to Action to Promote Walking and Walkable Communities. If you’re already fit and active, or sedentary and wanting to be healthier, walking can help you. It can provide a gentler way to move your body when that’s needed, or it can be your pathway to becoming active. Versatile, low-impact, and best of all, free, walking is available to all. Here are several benefits to walking to inspire you to take a daily stroll…or two! Benefits of Walking for Your Overall Health Better Mood Walking releases natural, happiness-boosting and pain/stress–reducing endorphins to the body. A California State University, Long Beach, medical researcher found through the course of numerous studies that the more steps people took during the day, the better their moods were. Additionally, more recent research showed that higher objectively assessed exercise was correlated with a better mood. Improves Sleep When you walk in the morning, it can help align your body’s natural internal clock with sunlight, which helps regulate healthy melatonin levels that make you sleepy at night and support a better night’s sleep. Exercise at any time of day (except for 90 minutes before bedtime) additionally helps your body fall into deep sleep. Of course, improved sleep has a host of its own benefits! Creative Flow If you’re needing creative inspiration or even problem-solving ideas, take a stroll. A new study by Stanford researchers shows that creative thinking improves while a person is walking and shortly thereafter. And you can walk indoors or outdoors. The act of walking itself, and not the environment, is what helped creative thinking. Across the board, creativity levels were consistently and significantly higher for those walking compared to those sitting. Brain Boost All those great ideas may be a result of the brain health-boosting effects of walking. Walking daily can increase levels of a critical protein in the brain called brain-derived neurotrophic factor (BDNF). Greater BDNF in the brain supports structural remodeling and growth synapses after learning, which helps to improve cognitive function and make your brain more resilient. Research shows that age-related memory decline is lower in people who walk more. A study focused on men between the ages of 71 and 93 showed that those who walked more than a quarter mile a day had half the incidence of neurodegenerative issues than those who walked less! Better Sex Research shows that sexual function (arousal) for both sexes is supported by healthy circulation and blood flow to the genitals. Aerobic exercise like brisk walking helps to improve cardiovascular function, and boosts sexual response. Perhaps that’s why one Harvard study found that just 30 minutes of walking a day was linked with a 41% drop in risk for erectile dysfunction (ED). Other research suggests that moderate exercise can help restore sexual performance in overweight middle-aged men with ED. Of course, if you walk with your partner, there’s the emotional well-being that comes from a shared activity too. And Much More... Walking is additionally correlated with stress relief, greater longevity, weight loss, healthier joints, glowing skin, stronger muscles, improved energy, digestive health, and less bone mass loss and less fat in aging women, to name a few. Get Walking Because walking can basically take place anytime, anywhere, indoors or outdoors, it’s a great go-to movement activity to sprinkle throughout your day. While you can go for an hour-long, 4-mile walk every day, you don’t need to. You can take shorter walks throughout your day. They will provide a great refresh between work periods. Choosing to walk outdoors in nature provides an extra benefit as time spent in nature can boost your mood, reduces stress, and improve your outlook. If you’re trying to achieve the recommendation of both The American College of Sports Medicine and the World Health Organization to engage in at least 150 minutes of moderately intense physical activity per week (roughly 30 minutes per day, five days of the week), walking is great way to get you to that goal. If you’re also getting the recommended two days or more of weight training each week, a walk is a great counter exercise on your “off” days from weight training. Find yourself a comfortable and supportive pair of walking shoes, and you’re good to go. Enjoy your walk! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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5 Low Impact Exercises to Try This Year
Exercise is one of the best things you can do for your physical and mental well-being. It delivers immediate health benefits such as improved brain function, energy and mood, better sleep, and a reduction of anxious feelings. It also promotes cardiovascular health, healthy blood sugar levels, strong bones and muscles, and healthy weight. So, how do you go from being someone who doesn’t exercise to someone who does? Experts agree that any amount of exercise is better than none, and that the best exercise for you is the one you’ll actually do. So, discover what physical activity is enjoyable to you and then set a low bar that you can raise over time. Most importantly, let go of the pressure to exercise solely for your physique and/or weight loss. Research shows that too much “weight stigma” can decrease your desire to exercise. Enjoyment and ease are the key ingredients for effective exercise. Here are several easy exercises for beginners. Walking There’s a reason walking is the most popular exercise in the U.S. You can do it virtually anywhere at any time, with or without company, indoors or outdoors, and at pretty much any age or fitness level. It’s low impact, yet it still provides numerous health benefits. All you need is a good pair of shoes. Start easy and gradually increase your distance. For some, that means taking a walk around the block a few days a week. Try using a step counting app or invest in a fitness tracker that you can wear like a watch. Marking your progress will motivate you to continue. You can take several smaller walks throughout the day or a long one at the start or end of the day. Walk with friends. Walk with your dog. Walk in nature or in the city. Walk at lunch or during your breaks. Walk listening to music. Just walk. We also love the approach of "cozy cardio" that helps to get your body moving even if you are stuck at home or don't feel like it. Any movement is great for your health! Yoga A lot has been written about yoga and its stress reducing, health promoting benefits. Yoga is for everybody, young or old. One upside of the pandemic is that many yoga classes have moved online. It’s easier than ever to find a yoga class in the comfort of your own home. If you take a beginner or “gentle” yoga class and pay close attention to your body, you should have no problem getting started. There are also many therapeutic types of yoga designed to help people with limitations or injuries. As you grow in strength and flexibility, you can seek out more challenging classes. Be careful though, yoga is addicting! Swimming Though availability might be a challenge for many during the pandemic, if you have access to a pool, swim. Great for all ages and fitness levels, swimming is easy on the joints, wonderful for toning muscles and the cardiovascular system, and it burns a lot of calories. If you don’t know how to swim, don’t worry. Find a local swim school with experts who can teach you how. When you’re ready to swim for fitness, check out lap swimming and water aerobics classes in your local area. Or you can even jump in the deep end of a pool (or lake, or ocean) a few times a week and tread water for 20 minutes. It builds core strength and burns calories. The water will also help you feel terrific. Cycling Remember the excitement of learning how to ride a bike? When was the last time you sped down a hill feeling as free as the wind? Talk about fun and easy. All you truly need is a bike and a helmet. Kids love it, and adults appreciate that it’s easy on the joints. You can get a beach cruiser to start for easy riding. If you get more serious, you might graduate to a mountain bike for challenging off-road terrain or a road bike for long distances, to increase your speed and endurance. Make sure your bike fits you well with a comfortable saddle set at the right height. You can usually find someone at the local bike shop who can help you with these details. Just make sure you don’t go too far or too fast. Build up slowly. Give your body time to adjust. Sports Is there a sport you played when you were younger or one that you’ve always wanted to play? Well, now’s the time. Take a beginning tennis, basketball, or volleyball class. Pickle ball (a variant of paddle tennis) has become increasingly popular and is easy to learn. Don’t overlook something as simple as playing smash ball on the beach. Sports can be synonymous with fun! You may be drawn to adventure sports like climbing, kayaking, or standup paddle boarding. They’re all excellent for beginners, but usually require instruction. The point with sports is to follow your joy. It could very well transform your life! The Long Game It might take a few tries to find an exercise that sticks. Keep at it. Once you find it, you’ll know. Remarkably, once you get started, a world of new possibilities may open to you. All that’s required now is a beginning. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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5 Natural Ways to Fight Fatigue & Boost Energy
One of our greatest resources is energy. When fatigued, we’re less powerful in our lives and don’t have the energy to do the things we need, or want, to do. Unfortunately, when we’re tired, we often do things that give us momentary energy, but end up leaving us even more depleted. Who hasn’t reached for a sweet treat, cup of coffee, or caffeine-filled energy drink for a quick energy boost? The problem is that sugar and caffeine take more than they give. Like an opportunistic creditor, they rescue us when we’re desperate but slap us with the bill plus interest later. There are healthier actions we can take that yield true, lasting energy. Here are 5 tips, backed by research, that will give you more of this most precious commodity. 5 Natural Ways to Fight Fatigue & Boost Energy and Vitality 1. Get Quality Sleep Self-imposed sleep deprivation is one of the primary causes of excessive sleepiness among Americans. While we glorify self-sacrificing, hardworking people, there’s nothing heroic about depriving yourself of sleep. It’s through high-quality sleep that your body restores many functions it needs during the day, including temperature regulation, a healthy immune system, balanced hormone levels, and a good appetite. These factors all play a role in how much energy you have. To operate optimally and with vibrant energy, it’s essential to maintain these functions through quality sleep. So, whatever is getting in the way of your sleep, change it. Sleep experts suggest that most adults need 7 to 9 hours of sleep each night. Here are the recommended tips to help you sleep better: Turn off the phone, computer, and television an hour before you go to bed. Screen time activates the mind and makes it harder to fall asleep. Ensure your windows have coverings that will keep light out. Darkness ensures better sleep. Make sure your room isn’t too hot. Run the air conditioner if need be. Your energy levels are worth it! Eating several hours before bed, consuming caffeine after noon, and drinking alcohol are all disruptive to restful sleep. Exercise regularly but not too close to bedtime, as it may keep you up. Write in a journal if your mind is racing or full of worrisome thoughts. Take natural supplements with studied ingredients to support sleep such as melatonin, GABA, and magnesium. 2. Eat Nutritious, High-Energy Snacks Instead of snacking on cookies, crackers, chips, or chocolate when you’re tired, choose something that will fuel you with sustained energy. Choose protein-rich, high fiber snacks. Some examples are a handful of cherries and some almonds, a banana with almond butter, celery sticks and hummus, Greek yogurt with blueberries, or a hard-boiled egg. These snacks deliver sustained energy and no sugar spikes. The cravings for sugary, high-fat foods may be strong at first, but they will diminish after a few days. You’ll start to enjoy the benefits of even energy. 3. Move Your Body Have you ever noticed how vibrant and energetic people are who exercise regularly? It may seem counterintuitive to expend energy through exercise to increase energy and reduce fatigue, but an overwhelming amount of research shows this to be true. Regular exercise can increase the levels of energy-promoting and mood-enhancing neurotransmitters such as dopamine, norepinephrine, and serotonin in the brain. Additionally, exercise increases oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. Of course, when your heart and lung health improve, you have more energy to tackle your day. Even a little bit of exercise can energize you. One study of sleep-deprived, young women showed that just 10 minutes of moderate exercise boosted energy levels beyond a 50 mg serving of caffeine! 4. Drink Water Staying hydrated is integral to maintaining healthy energy levels. Many of your body’s daily biochemical reactions require water. If it’s a warm day or you’ve been exercising, your body needs even more water to stay adequately hydrated. Interestingly, a study of men who worked out on a treadmill and lost 1% of their body mass in fluid reported more fatigue than when they performed the same exercise while remaining well hydrated. Water intake recommendations vary depending on gender, age, weight, and activity level – a healthy average is 2 to 3 liters a day. 5. Meditate and Recreate With all the digital communications coming at us on any given day, we need to unplug and be quiet without any distractions – and we need to recreate in nature. It has been shown that practicing brief sessions of yoga and meditation can significantly improve brain function and energy levels. It’s important to remove all distractions when meditating, even sound. Just set a timer and sit quietly. Twenty minutes is enough time to calm the mind, but many people sit for longer. Consider going on a meditation retreat if you really want to throw yourself into it. Nature is powerful. One study found that people’s mental energy was replenished even when they just looked at pictures of nature. Go to the park, take a walk or hike, sit by the lake, go to the beach – just be in a natural environment. Natural beauty can also elicit feelings of awe, which can energize the mind, body, and spirit! These are just several energy-boosting suggestions to get you started, so give them a try. The only thing you have to lose is your fatigue! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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5 of the Best Ways to Avoid Post-Workout Muscle Pain
Whether you’re new to exercising or have been working out for many years, one thing you’ll notice is how sore your muscles can get after a workout. Though completely normal, muscle soreness can be extremely unpleasant and can even lead to long-term problems if not treated properly. Dealing with DOMS Exercise enthusiasts and physiologists use the term DOMS (delayed onset muscle soreness) to refer to the 24 to 48-hour period after a workout when muscle soreness can be at its peak. DOMS can occur when muscles are pushed beyond what they’re used to, which is especially common for those new to working out or those who have tried a new exercise that focuses on a different muscle group than normal. Many scientists and sports medicine experts believe that tiny tears in muscle fibers, along with accompanying inflammation, can cause the kind of discomfort frequently experienced with DOMS. If muscle pain is minor, it’s probably just an indication that your body is adjusting to the new fitness routine, and that your muscles are getting stronger. However, overexerting can cause muscle tears or other serious injuries. To help relieve the short-term effects of DOMS and prevent long-term injury, follow these 5 steps to help ensure healthy muscle maintenance. 5 Ways to Help Your Muscles Recover After a Workout 1. Hydrate – It’s vital to stay sufficiently hydrated when exercising. 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. 2. Stretch – This step should go without saying, but many people skip it or ignore it…to their detriment. Stretching 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, don’t forget to stretch the muscles around the areas you worked out; an important step that’s easy to forget. 3. Massage – Massaging tight or aching muscles can aid your post-workout recovery. If financially feasible, getting a sports massage is ideal for relieving sore muscles. At home, you can use a foam roller to help release stiffened muscles (or even a lacrosse ball or small piece of PVC pipe). 4. BCAAs – Branched-chain amino acids are made up of three essential amino acids: isoleucine, leucine, and valine. BCAAs are commonly found in protein-rich foods or supplements, and help rebuild muscles at a quicker rate. Those who maintain a low-protein diet typically will experience slower muscle recovery, which may lead to muscle atrophy. 5. Protein – Protein is vitally important to building, preserving, and repairing muscle, which is especially true of strength training. Consuming high-quality protein fuels the body with amino acids, which are particularly helpful for muscle energy production and muscle recovery. Most adults need an average of 45-100 grams of dietary protein daily, depending on their weight, activity level, and metabolic demands. Benefits of Protein Protein is a major player in the healthy growth and functioning of cells, tissues, and organs throughout your body. Getting adequate protein can improve brain and body function by: Staving off hunger Improving focus Stabilizing blood sugar Boosting energy Accelerating weight loss Enhancing cognition Plant-based Protein The health benefits of plant-based, nutrient-dense diets are being recognized by many nutrition experts. As a result, both vegans and non-vegans are now getting their protein needs met from plant sources. A scientifically formulated, plant-based protein powder doesn’t have the side effects associated with whey or soy protein. Unfortunately, most protein powders from single plants don’t contain complete amino acid profiles. This challenge can be solved by skillfully combining more than one plant protein source, to optimize the total protein amino acid profile while removing the negative factors associated with milk, whey, and soy proteins. Meeting these exacting standards, BrainMD has formulated a complete, plant-based protein powder… OMNI Protein Powder OMNI Protein has taken plant-based protein powder to the next level. Its proprietary, plant-based protein blend is combined with branched-chain amino acids, glutamine, and an array of plant digestive enzymes to ensure a great-tasting, fiber-rich formula that pleases the palate, nourishes the body, and aids in muscle building and exercise recovery.* OMNI Protein contains no soy, dairy, sugar, artificial colors, sweeteners, flavors, or GMOs, and delivers 22 grams of complete protein! It’s the ideal supplement for those looking to improve their protein intake in an easy and versatile way.* OMNI Protein is available in two delicious flavors: Chocolate and Vanilla. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about OMNI Protein Powder 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.
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