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7 Ways to Help Your Kids Thrive While Staying at Home
It happens several times every school year. Brief periods when schools are closed. Summer break. Winter break. Other holidays. Snow days. And now you’re stuck at home with your kids—24/7! How can you avoid getting on each other’s nerves and turn school breaks into an opportunity for family growth? Try these simple strategies to help you—and your kids—get the most out of this time together. 7 Ways to Help Your Kids Thrive While Staying at Home 1. Get Moving At school, kids often have PE or play team sports. But without an organized athletics schedule, they may be tempted to curl up in their room with their phone. Getting active together with a fast-paced walk around the neighborhood or indoor exercise can help boost mood, decrease stress, and relieve feelings of anxiousness. According to a 2019 review of scientific research appearing in Current Sports Medicine Reports,¹ physical activity can be as effective as certain medications for mood. In part, this is because exercise can increase activity of the feel-good neurotransmitter serotonin in the brain. Another way to promote serotonin balance is with Serotonin Mood Support. 2. Start a Book Club at Home A great way to connect with your children is to select a book the whole family will read. Since mood issues are becoming more prevalent in our society, choose a book that can help you, and your kids, overcome worry and negativity. Great selections from BrainMD’s founder Dr. Daniel Amen include his bestselling book The End of Mental Illness and Stones of Remembrance. The latter is a quick read and contains inspirational Bible verses for when you feel worried, sad, or stressed. 3. Start a Journal Encourage your kids to express their thoughts, feelings, fears, and ANTs (automatic negative thoughts) in a journal. This is a great way to capture a record of this time in their life that they can look back at decades from now. As an added bonus, the act of writing down negative thoughts helps get them out of your head. Here's an effective exercise that can help you exterminate the ANTs that infest your mind. 4. Make Self-care a Priority Chances are, you and your kids have been too busy during the school year to dedicate much time to self-care. Now, with more time in your schedule, it’s a perfect opportunity to teach your children the importance of self-care. Beginning a meditation practice can be beneficial for cognitive function, stress reduction, and a better mood—all of which can help you cope with your kids being home during school breaks. Here are some meditation audios to help you get started. 5. Start a Group Project Making homemade outfits, decluttering your house, or doing a jigsaw puzzle—group projects can help everyone feel like they’re on the same team. If your family thrives on friendly competition, turn it into a contest. Give out prizes for: Who can make the most crafts in an hour? Who can get rid of the most stuff from their closet? Who gets the creativity award? 6. Set Personal Goals Encourage your child to think about what they want to do with the rest of their life. Be a good role model and show them how to set goals for their relationships, school, career, and health. This is a powerful exercise. When you tell your brain what you want, your brain can help you achieve it. Write your child's goals on a sheet of paper or use the One Page Miracle exercise. 7. Learn New Skills Since the brain is like a muscle – the more you use it, the stronger it gets.² Use school breaks to encourage your kids to try something new. Whether your child wants to play the guitar, study computer programming, or learn a new language, there are many online apps that can help. If you want your child to learn how to love and care for their brain, sign up for the Brain Thrive by 25 online course from Amen University. Help Teens & Young Adults Unlock Peak Brain Performance Is your kid or young adult struggling with focus, poor grades, low confidence, or mood swings? Brain Thrive by 25, developed by top brain experts Dr. Daniel Amen and Dr. Jesse Payne, delivers a powerful, science-based roadmap to optimize brain health during its most critical growth years. What you’ll gain: Clear guidance on how the developing brain controls attention, memory, mood, and resilience Tools to improve focus & learning, support emotional well‑being, and reduce stress Strategies to prevent damage from screens, toxins, and substances like alcohol or marijuana Nutrition and lifestyle plans that enhance sleep, mental clarity, and overall brain function Worksheets, labs, and slides perfect for teens, parents, and instructors to track progress Backed by studies showing significant boosts in self-esteem, decision-making, and reduced substance use, this course is ideal for families, educators, and anyone invested in a young person’s future. This course has been taught in all 50 states and has helped thousands of kids and young adults learn how to improve brain function and performance. Brain Thrive by 25 is also offered with 3 transferable undergraduate credits. Make the Most of Your Breaks We hope the above tips will help you motivate your kids, and maximize their time off, during school breaks. With these action steps in place, you'll be able to transform school breaks from something you dread into something the whole family can enjoy. You've got this! 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. Schuch, F. B., & Stubbs, B. (2019). The role of exercise in preventing and treating depression. Current Sports Medicine Reports, 18(8), 299–304. https://doi.org/10.1249/JSR.0000000000000620 2. Kidd, K. (2022, December 29). 6 tips to keep your brain healthy. Mayo Clinic Health System. https://www.mayoclinichealthsystem.org
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7 Ways to Reduce Holiday Stress and Make the Seasons More Joyful
For many people, the holiday season represents a joyful time of the year. But for others, it’s a period of added stress that can result in exhaustion, weight gain, mounting debt, and…relatives. Seems like every family has at least one relative who creates drama during the holidays. Think about the “crazy maker” at your family gatherings and see if they’re among this cast of characters: Uncle Jim is intoxicated by 4 pm. He has brutally honest conversations with anyone he can corner. He excels at sticking his nose where it doesn’t belong and instigating arguments. Then there’s Cousin Lucy. She still holds a grudge over the rude comment Uncle Jim made to her last year. Of course, she’s “confidentially” shared this story with every member of the family. And what about Grandpa Joe? He sits in the corner of the living room and watches TV all day. Even though he refuses to participate in family games or activities, he complains about being bored all the time. So, how can you handle someone who thrives on making everyone else around them miserable? If someone in your family loves to stir the pot during family gatherings, here are some practical steps you can take to reduce holiday stress. 7 Practical Ways to Prevent a Crazy Maker from Ruining Your Holiday 1. Show Kindness When greeting your quarrelsome relative, find something nice to say about them. Complimenting them on their outfit, hairstyle, or other accessory may help improve their disposition. This preemptive gesture of goodwill may help to set a positive tone for the family gathering and help prevent holiday stress. Kind words can create a positive feedback loop – the person giving the compliment often ends up feeling just as uplifted as the receiver of the compliment. As difficult as it may be at first, get in the habit of complimenting your disagreeable relative. Who knows, you may be able to find common ground with them, which can be a win for everyone in the family. 2. Get Moving If you need a break from a movie marathon or if you just want to work off that extra slice of turkey or ham, get the family outside for some fresh air and exercise. Engage in a brain-safe activity or take a long walk. Walking can help you clear your mind, decrease anxious thoughts, improve your mood,¹ and burn some calories all at the same time. Physical exercise boosts blood flow to the brain. When everyone in the family is thinking clearly, better decisions and behaviors should follow. It’s always better to stimulate the brain with physical activity than family drama. 3. Avoid Alcohol Many people think serving alcohol at a holiday gathering will help settle everyone down, but it actually can act like rocket fuel for impulsivity and family conflict (especially when consumed by the Uncle Jim’s of the world). Alcohol stimulates your appetite, prolongs the time you sit during a meal and is associated with continued eating even when you feel full. Alcohol exerts substantial influence on the circulation in your pancreas, which increases the production of insulin.² This can lead to low blood sugar levels, which can negatively affect your decision-making. Instead of alcohol, serve a low-sugar, hot apple cider – it makes the house smell amazing and will warm cold hands after outdoor family fun. 4. Minimize Conflict Many people can function well with stress, but not well without it. Conflict-seeking behavior can be used as a form of self-medication to wake up the brain, and some people can get addicted to it. This can cause family friction and lead to even more holiday stress. Resist the urge to participate in discussions that can offend or create family strife. Always look for a way to redirect negative tirades or inappropriate conversations. If that doesn’t work, isolate the offending individual from the rest of the group to prevent them from ruining the holidays. 5. Eliminate Sugar There’s mounting evidence that sugar is toxic. Excessive sugar intake, which is linked to insulin imbalance, heart problems, and other organ issues, is responsible for 35 million deaths a year globally.³ If you find it difficult to resist holiday treats, be sure to steer clear of the dessert table (and make sure your troublemaking relative does the same). Sugar increases erratic brain cell firing and has been implicated in aggression. Low blood sugar levels are associated with overall lower brain activity, which means more cravings and more bad decisions, like reaching for a sugary snack or soda. The best way to regulate your blood sugar is to eat a healthy snack every 3 to 4 hours. Natural snacks, like whole fruits, seeds, and nuts, are portable and are ideal for fending off hunger between meals. 6. Say Sorry Perhaps there’s something in our DNA that makes us want to be right all the time, but many people have a hard time saying sorry. Even if you feel like you’ve been wronged, say you’re sorry to your antagonizing relative. Offering an apology can help build a bridge in a relationship, and the other person might be grateful that you took the initiative in trying to resolve the disagreement. In the end, it’s far better to apologize than to cast blame and cause a meltdown at the dinner table. 7. Be Mindful In our “take care of number one” society, our focus tends to be on ourselves rather than on others. Try to be more mindful of those around you. If they have a need, try to meet it. Force yourself to stay attentive in every conversation. Be an active listener and make eye contact with the person talking to you. Chances are, they’ll appreciate you taking the time to really listen to them, which in turn will make you grateful for being able to participate in a meaningful conversation. Reduce Holiday Stress Implementing these proactive strategies can help safeguard you and your family from a crazy maker so that you can enjoy a fun-filled and stress-free holiday. The BrainMD team wishes you and yours a safe, healthy, and happy Holiday Season! 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. Mayo Clinic Staff. (2021, March 19). Exercise and stress: Get moving to manage stress. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469 2. Steiner, J. L., Crowell, K. T., & Lang, C. H. (2015). Impact of alcohol on glycemic control and insulin action. Biomolecules, 5(4), 2223–2246. https://doi.org/10.3390/biom5042223 3. Arnone, D., Chabot, C., Heba, A.-C., Kökten, T., Caron, B., Hansmannel, F., Dreumont, N., Ananthakrishnan, A. N., Quilliot, D., & Peyrin-Biroulet, L. (2022). Sugars and gastrointestinal health. Clinical Gastroenterology and Hepatology, 20(9), 1912–1924.e7. https://doi.org/10.1016/j.cgh.2021.12.011
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How to Avoid Family Conflict During the Holidays
In an ideal world, the holidays would only be filled with good times and happy memories. Unfortunately, most people don’t exist in that uncomplicated reality. It seems like every family has at least one relative who excels at creating drama during the holidays. When you’re around such negative or aggressive people, it’s common to feel apprehensive, defensive, and uncomfortable. Your body may react to heightened situations by secreting excessive amounts of adrenaline or cortisol, which can make you feel even more worried and stressed. Family Conflict Instigators There are many reasons why arguments flare up during holiday gatherings. Some people want to be the center of every conversation. Other family members just enjoy creating drama. Here’s a look at some stock characters who create family conflict: The Meddler Every family gathering is sure to have a gossiper, whose negative or critical remarks ignite emotional brushfires everywhere she goes. Also present at many holiday get-togethers is the offensive loudmouth, who has no filter and doesn’t hesitate to inform you that you’ve gained weight since the last time he saw you. The Liquidator Alcohol can make some people happy and others moody and mean.¹ Liquid courage has been known to loosen tongues and lower inhibitions. For people who love stirring the pot by bringing up controversial or politically charged topics, alcohol can act as an accelerant for all manner of bad behaviors. The Antagonizer A family member may have aggressive tendencies that drives them to be combative. Many people are stimulated by arguments and seek out family conflict. If they can lure you into a debate, the low energy in their frontal brain is stimulated, and that rush temporarily makes them feel better. Don’t let your anger become their medication. They can get addicted to it! So, how do you handle someone who thrives on instigating family conflict? Fighting fire with fire, by raising your voice or using abusive or unsavory language, certainly won’t help matters. Avoiding confrontations isn’t the answer either, since minimizing or brushing aside a dispute may further embolden the aggressor and make things even worse. To effectively deal with disagreements, handle them calmly and appropriately as they happen. Here are some practical ways to prevent family conflict this holiday season: Simple Ways to Keep the Peace & Avoid Holiday Feuds Keep Your Cool To prevent a pressure-packed situation from getting out of hand, always keep your cool. Discipline yourself to remain quiet until you’re calm enough to speak at a normal volume and in a kind tone. Closely monitor your comments and reactions to make sure they’re coming from a rational place, rather than an emotional one. Be sure to offer thoughtful advice rather than criticism. Tone of voice is crucial in disarming a potentially volatile situation. Always model calm behavior and others will likely follow your example. Take a Time-out When someone raises their voice or begins to lose their temper, take a family time-out. This type of collective breather involves everyone in the family going to a separate part of the house for a designated period (typically 10-15 minutes). Spending some time away from other family members may help everyone settle down and forget about the argument. A cooldown period only works if you have buy-in from the entire family, so make sure everyone agrees with taking a time-out to avoid starting yet another argument. Distract Yourself Some people have the ability to mentally escape to a happy place during heated discussions or tense moments. Others can sing a song in their head to distract themselves. Hopefully, you won’t have to literally bite your tongue to remain silent, but whatever you need to do to keep from being dragged into the middle of a family feud is worth trying. Try Whispering When others are yelling, start whispering. The dramatic change in the decibel level of your voice will most likely make everyone stop talking to hear what you have to say. Something in our psyche makes us lean in and listen more attentively when someone is whispering. This tactic has been used with great success from board rooms to political assemblies. If a family argument is getting out of control, try whispering to see if you can get everyone’s attention. Then you can attempt to deescalate the conflict. Build a Bridge Instead of trying to convince the other person that your viewpoint is correct, attempt to understand their perspective as well. The main objective isn’t to win the argument but to remove potential threats, address concerns, and find common ground with the other person. Building a bridge is one of the best ways to avert a quarrel before it even starts. Take It Outside When drawn into a discussion that makes you feel uncomfortable, look for a way to redirect the conversation. If that doesn’t work, find a polite way to remove yourself from the situation. Another strategy is to get the entire family outside for some fun and exercise.² This is an effective way to let off some steam when things get too tense inside the house. It’s been said that the holidays bring out the best and worst in people. When it comes to the latter, you don’t have to let someone else ruin your holiday. Practicing these conflict management strategies can help to ensure that everyone in your family enjoys a fun-filled, stress-free holiday season. The BrainMD team wishes you and yours a safe, healthy, and happy Holiday Season! 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. Beck, A., & Heinz, A. (2013). Alcohol-related aggression—Social and neurobiological factors. Deutsches Ärzteblatt International, 110(42), 711–715. https://doi.org/10.3238/arztebl.2013.0711 2. Twohig-Bennett, C., & Jones, A. (2018). The health benefits of the great outdoors: A systematic review and meta-analysis of greenspace exposure and health outcomes. Environmental Research, 166, 628–637. https://doi.org/10.1016/j.envres.2018.06.030
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What Is Neuroplasticity? 5 of the Best Ways to Avoid a Head Injury!
Head injuries, ranging from mild concussions to severe traumatic brain injuries (TBI), can have a negative effect on mental and physical health. Whether the result of a sports injury, vehicle accident, or fall, head injuries can have a lasting impact on an individual’s quality of life. A common question many people have is: Can the brain be repaired over time? Let’s explore the brain’s capacity for recovery, the factors influencing rehabilitation, and some practical ways to prevent head injuries. Can the Brain Recover from a Head Injury? Once a head injury has occurred, recovery becomes complex and highly individualized process. The degree of recovery often depends on the extent of the damage. • Mild Injuries: For individuals with mild head injuries, such as minor concussions, the brain can often fully recover, especially if proper care is taken early on. However, it’s important to closely follow medical advice, get adequate rest, and avoid risky behaviors and activities that might reaggravate or worsen the condition. • Moderate to Severe Injuries: For moderate to severe head injuries, full recovery is less certain. While some brain functions may be restored soon after the event, others may only slightly improve over an extended period. Individuals who experience partial recovery may still have an acceptable quality of life. However, those who’ve experienced significant brain injury may never recover to the level of pre-trauma functionality. So, what allows the brain to rejuvenate from injury? One of the main factors involved in brain recovery is neuroplasticity. What Is Neuroplasticity? One of the most fascinating aspects of the brain is its ability to adapt and repair itself after an injury, due to a process known as neuroplasticity. Neuroplasticity refers to the brain’s capacity to reorganize and form new neural connections in response to injury. This means that if one part of the brain is damaged, other parts may take over its functions. For example, if a region of the brain responsible for speech is injured, other areas may adapt and help regain the lost function over time. Neuroplasticity can play a pivotal role in recovery from head injuries,¹ especially in the early stages. Mechanisms of Brain Repair While neuroplasticity is a central mechanism in brain repair, other factors also may contribute to the recovery process. Some of these include: Neurogenesis is the process by which new neurons (brain cells) are created. In certain regions of the brain, like the hippocampus (responsible for memory and learning), neurogenesis can help replace damaged cells and promote recovery. Synaptic Plasticity refers to the strengthening or weakening of synapses (the connections between neurons). When the brain experiences an injury, synaptic plasticity can help reestablish lost connections or enhance existing ones, improving cognitive function. Glial Cells provide support and protection for neurons. After an injury, glial cells can help in the repair process by removing debris,² reducing inflammation, and facilitating the regeneration of neural pathways. Factors That Influence Brain Recovery Many things can affect the brain’s recovery process, including: • Age: Younger brains tend to recover more quickly and completely than older brains, due to their more robust neuroplasticity and neurogenesis capabilities. • General Health: A person’s overall physical and mental health can significantly impact the recovery process. Factors such as nutrition, exercise, sleep, and stress levels all can play vital roles in recovery. • Early Intervention: The sooner a person receives appropriate care and rehabilitation, the better their chances of recovery. Early intervention – including physical therapy, cognitive rehabilitation, and nutritional support – may help accelerate the healing process. • Severity and Location of Injury: The severity of the injury and the area of the brain affected are crucial factors in determining recovery. Injuries to critical areas responsible for motor skills, speech, or memory may have greater long-term effects than injuries to other regions. General Timeline and Expectations for Recovery The timeline for brain recovery can vary widely depending on the severity of the injury: Mild Concussions: Most individuals with a mild concussion may experience noticeable recovery within 7-10 days, provided they get plenty of rest and avoid activities that could further exacerbate their condition. Moderate to Severe Head Injuries: It may take months, or even years, to recover from moderate to severe TBIs. While some individuals may experience significant improvements in the short-term, others may face long-term challenges. Rehabilitation strategies – such as physical, occupational, and speech therapy – may be recommended for months or years after the injury. In many cases, brain recovery is a slow and ongoing process. It’s essential for patients to set realistic expectations and remain patient while actively participating in their recovery plan. 5 of the Best Ways to Prevent a Head Injury Preventing brain injury should be a top priority for anyone who has experienced a head injury in the past or who is at risk of sustaining one. Here are some practical tips to help reduce the risk of sustaining a head injury: 1. Wear Protective Gear If you participate in sports or activities with a risk of head injury, such as cycling, football, or skiing, always wear the appropriate protective gear (e.g., helmets, mouthguards, etc.). If you have kids, you might consider steering them away from high-risk sports and toward brain healthy ones instead. 2. Follow Safety Protocols Always adhere to safety guidelines, whether on the job, in sports, or during recreational activities. Avoid risky behaviors that could lead to falls or accidents. 3. Monitor Symptoms After a head injury, closely monitor for symptoms such as headaches, dizziness, or confusion, and seek out prompt medical care if needed. Early detection of these symptoms may help prevent further damage. 4. Take Time to Recover Don’t rush back into physical activities after an injury. It’s important to give the brain time to rest and rejuvenate. Gradually ease back into activities and listen to your body for signs that you’re overdoing it. 5. Maintain Overall Health Good nutrition, regular physical activity, adequate sleep, and stress management can all contribute to better brain health and a quicker recovery. Recovery is a Journey The brain is an incredibly resilient organ. While complete restoration from a head injury isn’t always possible, the potential for recovery is substantial. Neuroplasticity allows the brain to reorganize and form new connections, which can significantly aid in the recovery process. By understanding the brain’s restorative mechanisms and taking proactive steps to prevent head injuries, individuals can better navigate the recovery process and improve their long-term outcomes. NOTE: Always consult with a healthcare professional for personalized advice and treatment plans tailored to your specific needs. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Zotey, V., Andhale, A., Shegekar, T., & Juganavar, A. (2023). Adaptive neuroplasticity in brain injury recovery: Strategies and insights. Cureus, 15(9), e45873. https://doi.org/10.7759/cureus.45873 2. Neumann, H., Kotter, M. R., & Franklin, R. J. M. (2008). Debris clearance by microglia: An essential link between degeneration and regeneration. Brain, 132(2), 288–295. https://doi.org/10.1093/brain/a
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Here's Why You Should Exercise Your Brain at Any Age
We often hear about the importance of physical exercise, but what about mental exercise? Just as we work to keep our bodies strong and flexible, our brains also need regular stimulation to stay sharp, adaptable, and healthy. No matter your age or stage of life, exercising your brain offers significant benefits for cognitive health, emotional well-being, and lifelong learning. Here’s why mental fitness should be part of everyone’s routine – from childhood through adulthood. Who Can Benefit from Brain Training? Children and Teens: Building the Foundation In early life, the brain is developing rapidly. Mental stimulation during this stage helps lay the groundwork for academic success, emotional intelligence, and social skills. Activities like reading, learning music, solving puzzles, or engaging in educational games can help: Improve memory and concentration Support problem-solving and critical thinking Encourage curiosity and creativity Build confidence and resilience Parents and educators who prioritize mental exercise early on can help children develop multiple cognitive skills that will benefit them throughout their lives. Adults: Staying Sharp in a Demanding World Adulthood often comes with high cognitive demands; whether it’s managing a career, raising a family, or juggling both. Exercising the brain during this stage helps individuals stay mentally agile and emotionally balanced in the face of stress and complexity. Regular brain workouts can help: Improve decision-making and focus Boost productivity and multitasking ability Reduce mental fatigue and burnout Foster innovation and lifelong learning Adults can benefit from reading, learning new skills, engaging in professional development, or simply trying new hobbies that challenge their brains. Older Adults: Protecting Cognitive Health The brain undergoes natural changes as we age, but staying mentally active can help slow cognitive decline and preserve independence. For older adults, brain exercise isn’t just about keeping busy; it’s about maintaining quality of life. Benefits may include: Strengthened memory and recall Slower progression of age-related memory loss Increased social engagement and reduced isolation Greater sense of purpose and fulfillment Activities such as learning a new language, joining a book club, playing strategy games, or even teaching others can provide the mental stimulation needed to keep the brain healthy and vibrant. Brain Exercise is for Everyone No matter your age, keeping your brain active can improve mental performance, emotional well-being, and overall quality of life. Just like physical exercise, it’s never too early – or too late – to start. And the best part? Brain workouts can be enjoyable, diverse, and adapted to any interest or ability level. Here are just a few ways to keep your brain in tip-top shape… 6 of the Best Ways to Exercise Your Brain at Any Age 1. Daily Puzzles and Games Cognitive challenges – like crosswords, Sudoku, chess, and logic puzzles – are more than just leisure activities, they’re workouts for your brain. These games require memory skills, pattern recognition, and strategic thinking, which can help strengthen neural connections¹ and improve your brain’s processing speed. Even dedicating just 10–15 minutes a day can make a difference over time. 2. Brain Training Apps Technology has opened new doors for cognitive development. Apps like Lumosity, Elevate, and Peak offer a wide range of exercises designed to improve memory, attention, language, and problem-solving skills. Many of these apps adapt to your performance, ensuring that you’re always being challenged at the right level. They also provide progress tracking, so you can measure improvement over time. 3. Read Regularly Reading not only boosts knowledge but also enhances focus, empathy,² and comprehension. Whether you’re diving into fiction or non-fiction books, magazines, or online articles, reading encourages your brain to imagine, synthesize information, and think critically. Make reading a daily habit – even 20 minutes a day can help sharpen your mental acuity and broaden your perspective. 4. Learn New Skills Few things activate the brain like learning something entirely new. Picking up a second language or learning to play a musical instrument engages multiple areas of the brain simultaneously, including memory, coordination, and problem-solving regions. This kind of complex learning can help build your cognitive reserves, which may help delay mental aging. 5. Engage Socially Social interaction is a powerful form of brain exercise. Joining clubs, discussion groups, or hobby-based communities encourages conversation, idea exchange, and collaborative thinking. These interactions can help reduce stress, increase motivation, and keep your thinking fresh. Whether it’s a book club, a coding group, or a local volunteer organization, engaging with others regularly is one key to long-term cognitive health. 6. Online Learning Consider taking an online course to broaden your knowledge base. There are literally thousands of topics to choose from, so you’re sure to find something that interests you. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Amen University If you’re interested in fitness and whole-body health, we recommend the practical, informative courses at Amen University. Founded in 2015, Dr. Amen’s Amen University helps teach people of all ages from all over the world about practical neuroscience. The courses center around the Amen Clinics Method, which is focused on helping you learn to master your health, emotions, relationships, and create a brighter future for you and the ones you love. This Method has been used to help tens of thousands of patients from 111 countries. You can learn more about Amen University courses here. [/wc_box] Exercise Your Brain In today’s fast-paced, knowledge-driven society, mental agility is just as important as physical stamina. Just like your body needs regular workouts to stay healthy, your brain thrives on consistent mental stimulation. Whether you’re nurturing a young mind, maximizing your potential in adulthood, or preserving your mental agility later in life, exercising your brain is a lifelong investment. A well-exercised brain is more agile, resilient, and capable of handling life’s various challenges, so incorporate a few of these activities into your daily routine to maintain mental sharpness and adaptability. Your brain thrives on challenge, so stretch it, feed it, and keep it engaged…because having a strong brain can help support a better life. 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. Pillai, J. A., Hall, C. B., Dickson, D. W., Buschke, H., Lipton, R. B., & Verghese, J. (2011). Association of crossword puzzle participation with memory decline in persons who develop dementia. Journal of the International Neuropsychological Society, 17(6), 1006–1013. https://doi.org/10.1017/S1355617711001111 2. Kidd, D. C., & Castano, E. (2013). Reading literary fiction improves theory of mind. Science, 342(6156), 377–380. https://doi.org/10.1126/science.1239918
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What Is Mild Cognitive Impairment and What Can You Do About It?
You forgot why you walked into the kitchen. Again. You’ve started losing your train of thought mid-sentence. Names are harder to retrieve, and that multitasking magic you used to pride yourself on? Gone. Your first thought is probably the scariest one: Is this Alzheimer’s? But here’s the good news: it might not be. See, there’s a condition that lives in the space between normal forgetfulness and full-blown dementia. It’s called Mild Cognitive Impairment, or MCI—and it affects millions of people, often without a formal diagnosis. For comparison, think about gluten. Not everyone who gets sick after eating bread has full-blown, diagnosable celiac disease. People respond to gluten on a spectrum—which ranges from mild gluten sensitivity to gluten intolerance to full-blown autoimmune celiac. MCI is like that. It’s a signal that the brain’s under stress, that something’s shifting, and that it’s time to pay attention. This article is about what that means—and what you can do about it. What Is Mild Cognitive Impairment (MCI)? MCI is exactly what it sounds like: a mild—but noticeable—decline in memory and thinking skills that’s greater than normal aging, but not severe enough to interfere significantly with daily life. People with MCI are usually still able to function independently. But they—and the people around them—start noticing changes. There are two forms of MCI: • Amnestic MCI, which primarily affects memory • Non-amnestic MCI, which may impact attention, problem-solving, or language Not everyone with MCI develops Alzheimer’s—but those with MCI are more likely to progress to dementia over time, especially if they have multiple risk factors or worsening symptoms over months or years (1,2). Why Does MCI Happen? It’s important to understand that, like many conditions MCI doesn’t have a single cause. Like many common conditions—diabetes, alcoholism, anxiety—it’s usually the result of multiple, compounding factors; some modifiable, some not. Here are some of them: Aging: Brain volume, especially in memory-critical areas like the hippocampus, naturally declines with age (3). Blood sugar dysregulation: Insulin resistance in the brain—sometimes referred to as “Type 3 diabetes”—may play a role in cognitive decline (4). Oxidative stress and inflammation: These damage brain cells over time and are linked to both MCI and Alzheimer’s (5). Nutrient deficiencies: Even mild deficiencies in key vitamins and minerals can impact memory, focus, and mood. Poor sleep, chronic stress, and sedentary behavior all contribute to faster cognitive aging (6). The encouraging part? Many of these risk factors are things you can actually do something about. And they’re not as hard to fix as you might think. Read on. Lifestyle Changes That Make a Difference The brain is surprisingly adaptable—even later in life. Research shows that people with MCI can improve cognitive function with six strategic lifestyle interventions (7). These include: Exercise: Aerobic activity increases blood flow to the brain and supports the release of BDNF, a brain-repair hormone. Cognitive training: Reading, puzzles, language learning, and other stimulating activities help strengthen synaptic networks. Social engagement: Isolation is a known risk factor for cognitive decline; connection matters. Sleep hygiene: Deep sleep supports glymphatic clearance, the brain’s natural detox system (8). Stress reduction: High cortisol is associated with hippocampal shrinkage. Meditation, breathwork, and time spent in nature can help. Anti-inflammatory diets: Mediterranean and MIND-style diets rich in vegetables, healthy fats, and polyphenols show cognitive benefits (9). Nutrients That Support Brain Health Let’s talk supplements—not magic bullets, but critical co-pilots for your brain’s journey. Omega-3 Fatty Acids (DHA & EPA) DHA is a structural fat in the brain that supports neuron flexibility and communication. Higher DHA intake is linked to slower cognitive decline and improved memory scores (10). B Vitamins (B6, B12, Folate) These are essential for methylation and homocysteine regulation. Elevated homocysteine is a risk marker for cognitive impairment (not to mention cardiovascular disease). Supplementation with B vitamins has been shown to slow brain atrophy in MCI (11). Vitamin D Low vitamin D levels have been associated with increased risk of cognitive decline and depression. Vitamin D receptors are found throughout the brain, particularly in areas related to memory (12). Magnesium This mineral is essential for neurotransmission and synaptic plasticity. Magnesium threonate, in particular, crosses the blood-brain barrier and has been shown to improve working memory and learning (13). Phosphatidylserine A phospholipid that supports healthy cell membrane structure and function, phosphatidylserine has demonstrated benefits in attention, memory, and processing speed—especially in older adults with mild cognitive changes (14). It’s also known to help balance cortisol levels (15). Curcumin The active compound in turmeric, curcumin has strong anti-inflammatory and antioxidant effects. Some studies suggest it may reduce amyloid plaque accumulation and improve mood and memory in aging adults (16). These nutrients don’t act in isolation—they work together. Supporting brain health is a team sport. When to Get Evaluated So how do you know when to act? Here are some signs that an evaluation might be warranted: You (or someone close to you) notice worsening memory or confusion You’re having difficulty completing familiar tasks Language is slipping—you’re forgetting common words You’re making poor judgments or frequently misplacing things You’re withdrawing from social or professional activities There are currently several tools for doing cognitive assessments—tests known as the MoCA or MMSE can provide useful baseline data. But always consult with a healthcare provider trained in cognitive health for a full evaluation. It’s Not Too Late and You’re Not Alone MCI is scary. But it’s not hopeless. It’s the universe tapping you on the shoulder, saying: Hey—you might want to pay attention to this. And if you do, you’ve got options. This isn’t about fear. It’s about awareness. Which leads to action and empowerment. It’s about taking your brain off autopilot and getting back in the driver’s seat. Because when it comes to mild cognitive impairment, the most important thing to remember is this: you’re not powerless. Not even close. ________________________________________ References: 1. Petersen RC, et al. Mild cognitive impairment: clinical characterization and outcome. Arch Neurol. 1999;56(3):303–308. 2. Gauthier S, et al. Mild cognitive impairment. Lancet. 2006;367(9518):1262–1270. 3. Jack CR Jr, et al. Brain atrophy rates predict subsequent clinical conversion in normal elderly and amnestic MCI. Neurology. 2005;65(8):1227–1231. 4. Steen E, et al. Impaired insulin and insulin-like growth factor expression and signaling mechanisms in Alzheimer’s disease. J Alzheimers Dis. 2005;7(1):45–61. 5. Praticò D. Oxidative stress hypothesis in Alzheimer’s disease: a reappraisal. Trends Pharmacol Sci. 2008;29(12):609–615. 6. Yaffe K, et al. Sleep-disordered breathing and cognitive decline in older women. JAMA. 2011;306(6):613–619. 7. Ngandu T, et al. A 2-year multidomain intervention of diet, exercise, cognitive training, and vascular risk monitoring to prevent cognitive decline. Lancet. 2015;385(9984):2255–2263. 8. Xie L, et al. Sleep drives metabolite clearance from the adult brain. Science. 2013;342(6156):373–377. 9. Morris MC, et al. MIND diet slows cognitive decline with aging. Alzheimers Dement. 2015;11(9):1015–1022. 10. Yurko-Mauro K, et al. Beneficial effects of docosahexaenoic acid on cognition in age-related cognitive decline. Alzheimers Dement. 2010;6(6):456–464. 11. Smith AD, et al. Homocysteine-lowering by B vitamins slows the rate of accelerated brain atrophy in mild cognitive impairment. PLoS One. 2010;5(9):e12244. 12. Annweiler C, et al. Vitamin D and cognitive performance in adults: a systematic review. Eur J Neurol. 2009;16(10):1083–1089. 13. Slutsky I, et al. Enhancement of learning and memory by elevating brain magnesium. Neuron. 2010;65(2):165–177. 14. Crook TH, et al. Effects of phosphatidylserine in age-associated memory impairment. Neurology. 1991;41(5):644–649. 15. Hellhammer J, et al. Supplementation with phosphatidylserine reduces serum cortisol and increases perceived well-being in chronically stressed subjects: a randomized, double-blind, placebo-controlled study. Lipids Health Dis. 2014;13:121. doi:10.1186/1476-511X-13-121. 16. Small GW, et al. Memory and brain amyloid and tau effects of a bioavailable form of curcumin in non-demented adults. Am J Geriatr Psychiatry. 2018;26(3):266–277.
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10 of the Best Ways to Support a Healthy Spine
How many hours a day do you sit? How often do you slouch in a chair or sofa? How long have you had pain in your back? Standard health checks may include your eyes (optometrist), teeth (dentist), skin (dermatologist), heart (cardiologist), or overall physical health (general practitioner). But how often do you consider your spine? Have you ever had chiropractic care, and if so, when was your last adjustment? If you’re experiencing back pain, it might be related to issues with your spine. In fact, many health problems may be traced to the spine since each region of the spine is linked to different organs or body systems. 5 Spine Regions The spine – or spinal column – is divided into five regions (from top to bottom): cervical, thoracic, lumbar, sacrum and coccyx. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Cervical This is structurally linked to the skull, neck, brain, mouth, and jaw. It protects the spinal cord as it emerges from the skull and supports the head’s movements. Thoracic This area of the spine is closely associated with the heart and lungs and provides support to the rib cage. Lumbar This area of the spine is associated with the abdominal organs and the lower back. It also supports the upper spine. Sacrum The sacrum is where the spinal column tapers off. It’s structurally associated with the pelvis, buttocks, feet, and sciatic nerve. Coccyx Also known as the tailbone, the coccyx is linked to the pelvis. It also helps with balance and stability when walking or running. Both the sacrum and coccyx contain nerve roots that innervate the lower body. [/wc_box] Spine Facts The average adult spine consists of 33 vertebrae (bones that protect the nervous tissues of the spinal cord). It also has connections with over a hundred muscles, which is why it’s so flexible. The spinal column is the body’s main structure enabling its upright posture. When healthy, it’s a strong framework that includes nerves, joints, bones, ligaments, muscles, and tendons. The spinal cord is the main route for nerve fibers that send and receive messages to and from the brain for all functions in the body. The spine actually has a structural type of memory…its posture changes as it grows accustomed to how you stand and sit. That’s why undoing bad posture can be so difficult. The good news is that the spine can “remember” good posture, as well. Aside from the common cold, back pain is the number one reason people visit their doctor. It’s also the leading reason why people miss work. Most back pain is concentrated in the lower back. It’s estimated that 80% of people in the U.S. will experience back pain¹ at some point in their lives. It’s important to establish healthy habits that can protect your spine and help you maintain good posture. Here are just a few… Top 10 Tips for Supporting a Healthy Spine & Relieving Back Pain 1. Reduce Sitting Time Over time, sitting at a desk (for work or school) may damage your spine…and ruin your posture. Prolonged sitting also can lower metabolic rate and increase the risk of blood pressure and weight issues. Set a timer to remind you to take a break. It’s recommended that you stand for at least one minute every hour. Also, avoid sitting in the same position for more than 30 minutes. 2. Supportive Footwear One of the best things you can do for the health of your spine is to wear comfortable, and supportive footwear. This is especially true if you frequently walk or jog. Be sure the back of your foot is snug in the heel, but not too tight. For women, avoid wearing high heels, which can put added stress on the spine. 3. Exercise Your Core The muscles in your abdomen (“abs”) and back are crucial to spine support. For many people, these muscles are weak and must be strengthened with exercise. Exercises that strengthen your core, neck, and back muscle groups will improve your spine health. Doing daily stretches can help keep your vertebral discs flexible, lubricate your spinal and other joints, strengthen your muscles, and increase your overall flexibility. Also, many people enjoy yoga or other workout routines that involve stretching and movement. 4. Posture-promoting Chair Sadly, many desk chairs don’t properly support the spine. This is especially true of older chairs that have worn padding or lean to one side. Invest in a desk chair that’s ergonomically suited for your body. 5. Stretch Your Hamstrings If your hamstring muscles are tight, your lower back and sacroiliac joints might experience increased pain. It’s a good idea to stretch your hamstrings if you’ve been sitting for an extended period or if you’re preparing to engage in physical activity. Here are a few effective hamstring stretches² you can try. 6. Proper Lifting Have you ever pulled a muscle or thrown out your back while lifting something? Maybe it wasn’t even a large or heavy object that caused the pain in your back. Maybe it was the way you lifted it. There are correct and potentially injurious ways to lift something. Rather than bending over, keep your back straight and bend your knees; then, lift with your legs, not your back. This should reduce the strain on your back and help prevent a serious back injury. Wearing a back brace is a good idea if you’re moving many heavy items. For large objects like couches or other pieces of furniture, be sure to enlist the help of others to do a team lift rather than a DIY approach that can lead to injury. 7. Get Restorative Sleep Pain is a leading cause of sleeplessness. Inadequate sleep may prevent the body from properly healing, which may make back pain worse. For proper spine support, sleep on a medium-firm mattress and place a pillow between your legs when sleeping on your side. This will help keep your hips aligned with the rest of your body. If you have difficulty falling asleep due to back pain, or any other reason, consider taking a natural sleep aid to ease you into a restful night’s sleep. 8. Release Your Endorphins Endorphins are feel-good chemicals that the body produces. Endorphins can help block pain signals from registering in your brain. Acupuncture performed by a trained practitioner can release pleasant feeling endorphins and help with lower back pain.³ Aerobic exercise, meditation, deep breathing, and massage therapy also have been shown to increase endorphin levels in the body. A massage can loosen tight muscles, increase blood flow, and boost feelings of calm and well-being. 9. Stand Up Many people use a standing desk, which can help maintain good posture and blood flow. It also helps prevent the slouching and spine alignment issues that can come from excessive sitting. Another way to maintain good posture while working or studying is to get a treadmill desk. Walking at a very slow pace while you write or reply to emails can improve your focus and energy. Caveat: standing too long (especially in one position) can put a strain on the lower back, joints, and feet, so take occasional breaks from standing. 10. Spine-friendly Nutrients The spine is living tissue composed of a variety of cell types that require all the vitamins, essential minerals, and other nutrients the other organs need. Some details on nutrients and your spine: [wc_box color="secondary" text_align="left" margin_top="" margin_bottom="" class=""] Vitamin C One of vitamin C’s many benefits is that it’s essential for making collagen, which is fundamental to the structure of the discs as well as the connective tissue matrix that forms bone. Vitamin D The body uses this vitamin to make a hormone that controls calcium absorption and its utilization to make bone as well as for maintaining muscle health. Vitamin K This vitamin helps ensure calcium is directed into bone and not into arteries and other soft tissues where it can cause damage. Calcium This mineral makes up the bulk of bone, and is needed for nerve transmission and muscle function. Magnesium Also essential for making strong bones, magnesium helps balance calcium in your body. It also helps protect against muscle spasms, which can make a minor spinal posture problem much worse. Iron This essential mineral is vital to the health of all our tissues. Iron is vital for the delivery of oxygen via hemoglobin, and for myoglobin, an oxygen-binding protein found in muscles. Omega-3 Fatty Acids Omega-3 EPA and DHA help maintain a healthy anti-inflammatory balance in the living bone tissue and nerves and muscles associated with the spine. Phosphorus This essential mineral works with calcium to form bone. It’s also needed to make energy. Vitamin A A vitamin crucial for forming and repairing all our tissues. B Vitamins The B vitamins, including folate and vitamin B12, are all important for bone, nerve, and muscle function. [/wc_box] Keep A Healthy Spine in Mind The spine provides the framework for your entire body and is connected to every vital system in your body. Keeping your spine strong, aligned, and free of blockages is important not only for your posture but for your overall health and well-being. If you’ve been experiencing back pain, seriously consider seeing a trained chiropractor or orthopedist. A chiropractor can help correct spinal misalignments, which in turn may help relieve other bodily issues resulting from misaligned muscle and nerve groups connected to the spine. If you’ve never been to a chiropractor, or if it’s been a while since you’ve had an adjustment, consider making an appointment to have a chiropractor take a look at your spine. Back pain can be resolved or lessened by using the resources available to you, including the self-help techniques we’ve listed above. If you want to have a healthy spine, today and throughout your life, it's a good idea to practice these practical tips. We hope you feel a positive difference soon. 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: Vällfors, B. (1985). Acute, subacute and chronic low back pain: Clinical symptoms, absenteeism and working environment. Scandinavian Journal of Rehabilitation Medicine. Supplement, 11, 1–98. PMID: 3161177. Sears, B. (2024, June 7). 6 easy hamstring stretches to do at home: Loosen tight hamstring muscles with these simple moves. Verywell Fit. https://www.verywellfit.com/ Trigkilidas, D. (2010). Acupuncture therapy for chronic lower back pain: A systematic review. Annals of the Royal College of Surgeons of England, 92(7), 595–598. https://doi.org/10.1308/003588410X12699663904196
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How Caffeine Effects Your Brain: Truths and Myths
It suddenly seems as though there’s a new coffee shop on every corner, selling highly caffeinated drinks packed with sugar and fat. As a society, we are going from drinking 1-2 cups of coffee a day to 1-2 cups – three or four times a day. It’s the new comfort food, especially in cold weather. In order to make it in today’s fast-paced world, you’ve got to stay focused with plenty of energy – both physical and mental energy. It’s easy to see why your body craves caffeine in the short term, especially if you’re sleep-deprived and feeling down. As energy levels dip because of an overstressed lifestyle, though, have you ever wondered what all that caffeine is doing to your brain? Many people don’t know of an alternative to caffeine. Negative Effects of Caffeine on the Brain Granted, caffeine can lead to temporary increased alertness, and sports medicine research does promote it as an athletic performance enhancer under certain conditions. However, excessive caffeine every day also constricts blood flow to your brain¹ and many other organs. A daily cup of joe probably isn't a problem, but more than 3-4 cups of caffeine, which is metabolized in your hard-working liver, may raise a few issues. Adenosine is a chemical in the brain that causes drowsiness by slowing down nerve cell activity – and it’s the key to understanding caffeine dependence. When we are tired, adenosine triggers the brain to slow down so we will go to sleep and naturally rejuvenate our own brain function. Caffeine blocks the effects of adenosine² by occupying the adenosine receptor sites and preventing the brain from seeing it. So even if you are tired and in need of sleep to revitalize brain chemistry, caffeine tricks the brain into thinking it is wide awake. Additionally, caffeine causes the release of adrenaline from the adrenal glands, putting the body into a stressful fight or flight mode, whereby: Your pupils dilate Your heart beats faster Blood vessels on the skin constrict to slow blood flow from cuts Blood flow increases to working muscles Blood pressure rises Blood flow to the stomach slows Your liver releases sugar into the bloodstream for extra energy Muscles tighten up, ready for action Caffeine also increases dopamine levels in the same way that amphetamines do. Dopamine is a brain neurotransmitter that activates the pleasure centers of the brain. While caffeine's effects are far less than amphetamines, it is a similar process. Long-term Effects of Caffeine: Bad for Your Brain? Excessive caffeine use is associated with serious dehydration (which can harm your body in numerous ways), added stress on your heart, high blood pressure, jitteriness and headaches. Truth is, depending on your own body chemistry, when the effects of the caffeine wear off, you can actually feel fatigued and moody. So, you consume more caffeine to re-energize. Soon enough, you're hooked on the stuff – and it takes more and more to achieve that same feeling. After years of studying brain scans at Amen Clinics, it is clear that reduced cerebral blood flow is the opposite of what you want for optimal brain function. “In fact, decreased cerebral blood flow lowers cognitive function and can exacerbate emotional and mental health problems,” says Dr. Daniel Amen. So, how can you enjoy all-day alertness and productivity without the caffeine jitters? BrainMD is proud to offer its premium, all-natural, all day energy supplement... Focus & Energy BrainMD’s Focus & Energy was designed to promote sharpness, improve mental and physical productivity, and prevent fatigue without lowering blood sugar.* Unlike many other dietary supplements, Focus & Energy provides nutritional and medicinal plant concentrates that are traditionally used as adaptogens and are clinically researched for these benefits.* Focus & Energy is formulated specifically to reinforce the brain and body’s ability to fight fatigue and adapt to stress.* Its 55 milligrams of choline makes a substantial contribution to the recommended intakes.* It contains a potent green tea extract, high in EGCG and other polyphenol antioxidants, chosen specifically to intensify blood flow that enables oxygen and nutrient delivery to the brain.* Focus & Energy also contains three highly concentrated plant adaptogens, renowned for helping brain and body cope with mental or physical stress: Ashwagandha is an Ayurvedic medicinal revered over thousands of years for its mental sharpening benefits.* Modern clinical research reveals it is also superb for coping with stress³ and occasional anxiety.* Rhodiola thrives in the most extreme Siberian climates and is a favorite in the East. This concentrate is doubly standardized and has shown strong anti-stress benefits in clinical trials.* Asian (Panax) ginseng leads all other ginsengs for its almost immediate mental focus benefits.* This concentrate is loaded with 15% brain-active ginsenosides and has been subjected to intensive research, with excellent results.* If you’re looking for a safe, effective, and natural way to support your mental focus while conserving your mental and physical energy, Focus & Energy is an excellent choice.* And unlike the energy rush, you can get from your stimulant of choice (coffee, diet soda, caffeine pills), there’s no dramatic drop in mood and energy with this dietary supplement.* Focus & Energy is safe, natural, and non-habit-forming.* Try it 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 Focus & Energy 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. Addicott, M. A., Yang, L. L., Peiffer, A. M., Burnett, L. R., Burdette, J. H., Chen, M. Y., Hayasaka, S., Kraft, R. A., Maldjian, J. A., & Laurienti, P. J. (2009). The effect of daily caffeine use on cerebral blood flow: How much caffeine can we tolerate? Human Brain Mapping, 30(10), 3102–3114. https://doi.org/10.1002/hbm.20732 2. Ribeiro, J. A., & Sebastião, A. M. (2010). Caffeine and adenosine. Journal of Alzheimer's Disease, 20(Suppl 1), S3–S15. https://doi.org/10.3233/JAD-2010-1379 3. Baker, C., Kirby, J. B., O'Connor, J., Lindsay, K. G., Hutchins, A., & Harris, M. (2022). The perceived impact of ashwagandha on stress, sleep quality, energy, and mental clarity for college students: Qualitative analysis of a double-blind randomized control trial. Journal of Medicinal Food, 25(12), 1095–1101. https://doi.org/10.1089/jmf.2022.0042
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No Sugar Added vs Sugar-Free: What to Look for On a Food Label
Though you may be aware of the dangers of sugar, getting it out of your diet can be a challenge. One reason is that many types of sugar are hidden on food labels. Avoid Hidden Sugars Even if you aren’t adding sugar to the foods and beverages you enjoy, you still may be consuming sugars without even realizing it. Many so-called health foods contain added sugars. Always read food labels to identify these hidden sugars. Types of Sugar Claims When looking at food labels, sugar content claims can be confusing and disingenuous. This is especially true since many products attempt to hide or disguise their sugar content. On food labels, sugar may appear as glucose, fructose, sucrose, maltose, lactose, dextrose, or starch. Keep an eye out for corn syrup, fruit juice, raw sugar, and honey, which also contain sugar. There are also terms such as “no sugar added,” “reduced sugar,” and “sugar-free.” What’s the difference? Let’s take a look: No Sugar Added As the name suggests, no sugar or ingredient containing sugar was added during the production of the food. It also may appear as “without sugar added” on the label. Reduced Sugar This term means that a product has at least 25% less sugars than a regular version of the product. It also may be called “lower sugar,” “low in sugar,” or “less sugar.” Sugar-Free The term “sugar-free” is a misnomer since a small amount of sugar still may be present in such foods. Per regulations, a sugar-free product must contain less than 0.5 g of sugar per serving size. On labels, sugar-free may also be referred to as “sugarless,” “no sugar,” “zero sugar,” “free of sugar,” or “trivial source of sugar.” So, how many products masquerading as “healthy” options still contain sugar? Here are just a few… 5 “Healthy” Foods That Actually Contain Hidden Sugars 1. Flavored Greek Yogurt Greek yogurt is a good source of probiotics,¹ which may benefit your gut by adding the good bacteria your intestinal tract needs to stay healthy. Packed with protein, Greek yogurt is often portrayed as a healthy food. But some flavored varieties also include large amounts of sugar and other unhealthy ingredients, so be sure to check the labels before you buy them. 2. Pre-made Protein Smoothies A protein smoothie can be a great way to start the day. However, some smoothie brands try to hide their high sugar content. If necessary, opt for homemade smoothies to ensure you’re consuming healthy ingredients (without the added sugars). 3. Milk Alternatives Going dairy-free can be beneficial for brain health and overall well-being for some people, especially those who have milk allergies or sensitivities. Unfortunately, some flavored milk alternatives – vanilla, chocolate, or pumpkin spice – can have high amounts of sugar per serving, so exercise caution when purchasing them. 4. Gummy Vitamins Taking nutritional supplements is a great way to make sure you’re getting the vitamins and minerals you need. Be aware that when you or your kids take gummy vitamins you may be getting a dose of sugar along with the nutrients. Parents are strongly cautioned when purchasing gummies for their children, since many contain excessive amounts of sugar. 5. Salad Dressing Eating more greens and veggies provides your brain with a variety of nutrients and antioxidants. But dousing salads with sugar-laden, store-bought dressings can turn your healthy meal into one that has far more sugar than you realized. Consider making your own healthy salad dressing. Now that we’ve looked at some commonly-consumed foods that contain hidden sugars, here are some practical ways to avoid sugar every day. 3 Helpful Ways to Reduce Your Sugar Intake Balance Your Blood Sugar Low blood sugar levels are associated with overall lower brain activity,² including in the prefrontal cortex (PFC), the brain’s brake system. Low activity in the PFC can translate to more cravings and bad decisions. These simple tips can help you keep your blood sugar balanced: Eat protein and healthy fats at every meal. Have smaller meals throughout the day. This helps eliminate the blood sugar rollercoaster ride that can impact your emotions and increase cravings. Replace simple sugars and refined carbs with healthier options. For example, swapping candy for a square of sugar-free dark chocolate can help you kick a sugar habit. Increase Your Serotonin Those who are naturally low in serotonin, sometimes called the “happiness hormone,” often intuitively crave sugar-filled, carbohydrate-rich foods such as pies, cookies, candy, and chocolate because carbohydrates raise serotonin levels and increase feelings of well-being. These are “mood foods” and are often used to self-medicate an underlying mood issue. Avoid these quick fixes because they can cause long-term health problems. Serotonin can be supported with a healthy diet, exercise, taking supplements, and getting quality sleep. When you have plenty of serotonin, you’re less likely to seek out sugar. Avoid Artificial Sweeteners Artificial sweeteners such as acesulfame potassium (Ace K), aspartame, saccharin, and sucralose may provide sweetness without calories, but they come at a price. These sweeteners may contribute to high insulin levels, lead to a slower metabolism, negatively skew the good-to-bad bacterial ratio in your gut, and retrain your taste buds to crave sugar- and fat-filled foods over fruits and vegetables. If you want to avoid sugar and artificial sweeteners, there are better, healthier options to consider. To add a little sweetness to your coffee or tea, reach for natural, lower-calorie sweeteners like monk fruit powder, erythritol, or unprocessed stevia. In their raw and natural state, these are much healthier choices than their refined counterparts and include vitamins, minerals, antioxidants, and fiber. Note: stevia should be used in limited amounts as it can keep the tastebuds hooked on the “sweet” taste of foods. Outsmart Your Cravings Consuming large amounts of sugar can be detrimental to your health. Many illnesses have been linked to excessive sugar intake over extended periods of time. Always read labels to identify which products are no sugar added, reduced sugar, or sugar-free, and to determine if a product contains hidden sugars. If you’ve been struggling to curb your sweet tooth, these three tips may help you outsmart your sugar cravings. Also, if you’re looking for a science-based program to help you cut out the sugar and reduce cravings, be sure to purchase Dr. Avena’s book, Why Diets Fail. 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. Lisko, D. J., Johnston, G. P., & Johnston, C. G. (2017). Effects of dietary yogurt on the healthy human gastrointestinal (GI) microbiome. Microorganisms, 5(1), 6. https://doi.org/10.3390/microorganisms5010006 2. Verhulst, C. E. M., Fabricius, T. W., Nefs, G., Kessels, R. P. C., Pouwer, F., Teerenstra, S., Tack, C. J., Broadley, M. M., Kristensen, P. L., McCrimmon, R. J., Heller, S., Evans, M. L., Pedersen-Bjergaard, U., & de Galan, B. E., on behalf of the Hypo-RESOLVE consortium. (2022). Consistent effects of hypoglycemia on cognitive function in people with or without diabetes. Diabetes Care, 45(9), 2103–2110. https://doi.org/10.2337/dc21-2502
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What You Need to Know About the Importance of Hydration for Your Health
Can you guess what’s the most important nutrient for health, and the one whose absence will be lethal within days? Surprisingly, it isn’t protein, carbohydrates, fat, or even a vitamin or mineral. It’s water. Water Essentials Most of us don’t think of water as an essential nutrient, but indeed it is. Every day, we need ample water from our diet to rehydrate the body fluids that are lost through metabolism, perspiration, breathing, and elimination – which on average, is about 2-3 quarts. Hydrating our bodies is critical for many bodily functions such as preventing overheating, lubricating joints and tissues, maintaining healthy skin, and ensuring healthy digestion and elimination, to name a few. Without proper hydration, we can experience the effects of dehydration (a water deficit in the body), which can range from mild to severe, and even be life-threatening. More common, though, are the effects of suboptimal hydration, which is actually a new area of scienific study. Recent research from 2022¹ found that adults who stay well-hydrated appear to be in better health, experience fewer serious health conditions, and enjoy greater longevity than adults who have suboptimal hydration. The study underscores the importance of aiming for optimal hydration. Giving your body the fluids it needs may be the missing link to feeling your best. The Importance of Hydration Humans are largely made of water – it accounts for roughly 60% of our body weight. Hydration is key for many more areas of health and bodily functions than mentioned above, including the following and more: Transporting nutrients Giving structure to cells and tissues Supporting healthy heart function Athletic performance Weight management Healthy cognition Mood Urinary and kidney function Spinal cord protection Lubricating internal organs Alertness Proper hydration also may play a significant role in both microbiome and immune health as well, emerging research shows. Hydration is truly foundational to health. Optimal Hydration You may be wondering, how much hydration do I need? There’s no exact answer to that as hydration needs vary from person to person, depending on age, climate, activity level, weight, and other factors. That said, here’s what the U.S. National Academies of Sciences, Engineering, and Medicine recommends for food and drink combined: For men: About 3.7 liters or 125 ounces (15.5 cups) For women: About 2.7 liters or 91 ounces (11 cups) However, those figures are for total consumption of fluids from beverages and food. So, a more accurate recommendation for daily fluid only would be 100 ounces or 12.5 cups for men, and 73 ounces or just over 9 cups for women. (The rest would come from food.) If that sounds like a tall order, you aren’t alone. While data is limited, it appears that most U.S. adults aren’t optimally hydrated. Some research indicates that about 17-28% of older adults are severely dehydrated. And a Centers for Disease Control and Prevention (CDC) survey of 3,397 U.S. adults showed that only 22% report drinking 8 or more cups of water a day.² Signs of Dehydration When your body loses or uses more fluids than you take in, and it doesn’t have adequate amounts of water and other fluids to carry out bodily processes and functions, you can become dehydrated. Of course, dehydration most often occurs from not getting enough fluids in your diet. However, there are other causes. For example, you’re more likely to become dehydrated if you’re out in hot weather and/or exercising. Diuretics and some medications can cause dehydration as well. Sometimes severe hydration can occur after an illness that involves high fever, vomiting, or diarrhea. When dehydration is severe, an individual may need IV fluids. A great way to check if you’re dehydrated is to pinch the skin on the back of your hand and pull up. If it falls back slowly when you release the skin, you probably need some fluids. If it drops back quickly, you’re probably okay. Your body will start showing signs the longer you’re dehydrated. Here are some of the most common signs of dehydration: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Feeling thirsty or lightheaded Headache Bad breath Muscle cramps Dry mouth Fever and chills from heat illness Cravings for sweets Fatigue Having dark-colored, strong-smelling urine Constipation Urinating less often than usual Sunken eyes Dry skin Feeling cold Irritability, low mood Confusion Trouble concentrating or remembering Low blood pressure [/wc_box] You may experience some of these even if you’re just mildly dehydrated with as little as a 2% water deficit. So, what can help? Staying hydrated. 4 Simple Tips for Staying Optimally Hydrated Throughout the Day 1. Sip Water Experts say that if you drink all your water at once, it will likely go straight through you. That’s because the water floods your body, decreasing electrolyte levels, which signals to your kidneys to get rid of fluids to maintain a homeostasis. So, it’s better to sip water throughout the day! 2. Enjoy Healthy Beverages All drinks count toward your daily fluid intake, but some are better than others. Avoid sugar-sweetened soda, opting for unsweetened flavored water, mineral water, herbal tea, or even black/green tea or coffee in moderate amounts. (Counter to general belief, black tea and coffee in moderate amounts don’t dehydrate, according to research.)³ Plant/dairy milk and fresh juice (in moderation) are also good options. 3. Eat Water-Rich Foods Eating fruits and vegetables with upwards of 90% water content is almost like drinking water! What’s more, they’re loaded with nutrients and fiber. So enjoy vegetables like lettuces, celery, cucumber, radishes, zucchini, watercress, and tomatoes. Delight in water-rich watermelon, strawberries, grapefruit, and cantaloupe. Don’t forget brothy soups have high water content too. 4. Electrolytes Before/After Exercise It’s really important to stay hydrated when you work out. Drink plenty of water before and after. If you participate in intense exercise, choose an unsweetened water with electrolytes to replace the electrolytes lost through sweat. Athletes who consume large quantities of water can actually overdo it. It’s called exercise-associated hyponatremia and can be life-threatening. It usually happens when athletes drink even if they aren’t thirsty. Importance of Hydration for Health If you tend to be a low water drinker, making healthy hydration a habit may provide some welcome health benefits like better cognition, mood, and energy levels. Give it a try and see how you feel. 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: Dmitrieva, N. I., Gagarin, A., Liu, D., Wu, C. O., & Boehm, M. (2023). Middle‑age high normal serum sodium as a risk factor for accelerated biological aging, chronic diseases, and premature mortality. eBioMedicine, 87, 104404. https://doi.org/10.1016/j.ebiom.2022.104404 Goodman, A. B., Blanck, H. M., Sherry, B., Park, S., Nebeling, L., & Yaroch, A. L. (2013). Behaviors and attitudes associated with low drinking water intake among US adults, Food Attitudes and Behaviors Survey, 2007. Preventing Chronic Disease, 10(4), E51. https://doi.org/10.5888/pcd10.120248 Killer, S. C., Blannin, A. K., & Jeukendrup, A. E. (2014). No evidence of dehydration with moderate daily coffee intake: A counterbalanced cross-over study in a free-living population. PLOS ONE, 9(1), e84154. https://doi.org/10.1371/journal.pone.0084154
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What Are the Top Health Benefits and Types of Saunas?
In the fast-paced modern era, stress has become an unwelcome part of our daily lives. But the good news is there are many natural ways to alleviate your worries and promote overall well-being. One of those therapies involves sweating it out in a sauna. Let’s explore how harnessing the healing power of heat can leave you feeling refreshed, revitalized, and ready to take on whatever life throws your way. Origin of Saunas The sauna, a small room or building designed specifically for experiencing heat sessions, has been used for centuries as a form of therapy and relaxation. This ancient practice originated in Finland and has since spread around the world, gaining popularity for its numerous benefits beyond just physical health. The earliest saunas weren’t much more than simple pits dug into the ground with logs placed over them to create a makeshift hut. These structures were primarily used as a place for cleansing and curing illnesses. Over time, saunas evolved into more sophisticated spaces made from stone or wood, with fireplaces or stoves used to heat rocks that would release steam when water was poured over them. Sauna use was widespread in Europe during the Middle Ages, where the practice became a form of bathing. In some cultures, such as Sweden and Russia, saunas were also commonly used for socializing and conducting business meetings. In North America, Native American tribes used sweat lodges, which served a similar function to saunas – promoting physical healing and spiritual cleansing. However, it wasn’t until the 20th century that Scandinavian immigrants brought the traditional Finnish sauna practice to North America. Today, saunas can be found all over the world in various forms – from traditional, wood-fired saunas to modern electric ones found in gyms and spas. The Power of Heat Saunas can be an effective tool for relaxation. Heat can penetrate deep into our bodies, reaching muscle tissues and stimulating blood flow. This increase in circulation can help alleviate pain and tension while promoting overall health and well-being. When we step into a hot sauna room, our body responds by releasing endorphins, also known as “feel-good” hormones, which can help to reduce stress. At the same time, sweating allows us to release built-up tension within muscles, which can help ease any pain or discomfort we may be experiencing. Aside from its effect on stress reduction and pain relief, the powerful heat of a sauna also can improve our skin health. The sweating process helps unclog pores and remove toxins from the body. Also, the increased blood circulation nourishes skin cells, which helps promote healthier skin. Sauna use may have other potential health benefits¹ for the entire body. Here are just a few… 5 of the Best Health Benefits of Saunas 1. Stress Reduction One of the most well-known benefits of saunas is their ability to reduce stress. Due to work pressures, family responsibilities, societal expectations, or other factors, we all face a variety of stressors. However, excessive stress can take a toll on our mental and physical health. The heat generated by a sauna helps to release endorphins, which can help promote relaxation² and elevate mood, while reducing stress and tension. Additionally, the tranquil environment of a sauna allows individuals to disconnect from outside stresses and focus on their own mental and physical state. Regular sauna use may help lower levels of cortisol – one of the main stress hormones. High levels of cortisol in the body can lead to various health issues such mood problems, weight gain, and decreased immune function. Taking 15- to 30-minute sauna sessions at least twice a week can help lower cortisol and potentially reduce the risk factors for the above issues. 2. Improved Circulation The heat from a sauna helps blood vessels dilate, which increases circulation throughout the body. This can have numerous positive effects such as lowering blood pressure and improving muscle recovery time after exercise. Improved circulation also aids in supplying oxygen and nutrients to different parts of the body, which helps promote overall health. 3. Boosted Immunity Regular use of saunas may help strengthen the immune system against illness and infection. Sweating during a sauna session can help eliminate toxins, which can allow the body’s defense systems to function more efficiently. 4. Pain Relief The heat from a sauna can work wonders for those experiencing pain or discomfort due to sore muscles from exercise. Increased circulation assists in providing relief by reducing inflammation and promoting faster healing processes within the affected area. 5. Detoxification Sweating helps the body eliminate toxins, which makes saunas an excellent way to aid in this process. This can help rid your body of harmful substances that build up over time like heavy metals and chemicals absorbed through daily exposure. As you relax comfortably inside a sauna, your sweat glands help release these toxins from your body. Coupled with proper hydration, this can have a significant impact on overall health and wellness. Types of Saunas Let’s take a closer look at the two main types of saunas and their differences. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Traditional Saunas The basic principle behind this type of sauna is to heat up rocks or stones placed over a fire or electric heater until they reach high temperatures (typically between 70-100 degrees Celsius). Water is then poured on these hot stones to produce steam, which increases the humidity levels within the room. The temperature and humidity combination in traditional saunas can create what’s known as “loyly,” the sensation produced when steam contacts the skin. This experience can be incredibly invigorating and may have numerous health benefits such as improved circulation, detoxification, respiratory relief, and stress reduction. Infrared Saunas While traditional saunas use direct heat from sources like fire or electricity, infrared saunas use special heaters to emit infrared heat waves directly into the body without heating up the surrounding air. These heaters generate waves that penetrate deep into the tissues, causing our body temperature to rise from within rather than from outside air. Due to this unique method of producing heat, infrared saunas are able to operate at lower temperatures (around 50-60 degrees Celsius) compared to traditional saunas while still providing similar health benefits such as detoxification, pain relief, improved blood flow, and more relaxed muscles. [/wc_box] Differences Between Traditional and Infrared Saunas The main difference between traditional and infrared saunas lies in the type of heat they use. This leads to a few key distinctions such as the humidity level in the room, the temperature level, and how quickly the room heats up. Traditional saunas produce high levels of humidity due to the water being poured onto hot stones, while infrared saunas have low humidity levels since they don’t use steam. Though traditional saunas can reach higher temperatures, both types are considered safe with proper usage. Another key difference is that traditional saunas typically take longer to heat up (around 30-40 minutes) compared to infrared saunas which only take about 10-15 minutes. Additionally, some people may find it difficult to breathe in a traditional sauna due to the excessive heat and heavy steam, making an infrared sauna a more comfortable option for those with respiratory issues. Both traditional and infrared saunas offer unique experiences with similar benefits for our health and well-being. If you prefer a hotter and more humid environment, a traditional sauna may be the best option. On the other hand, if you want a less intense heat without all the steam, an infrared sauna may be the better choice. Ultimately, it comes down to personal preferences and which type of sauna best suits your needs. Turn Up the Heat For centuries, people have used heat to relax, unwind, and treat various health conditions. From traditional saunas to modern infrared saunas, which are becoming increasingly popular around the world, many are discovering the healing power of heat. Saunas offer potential health benefits that go beyond basic relaxation. From stress reduction to improved immunity and detoxification, incorporating regular sauna sessions into your wellness routine may help contribute to a healthier and happier lifestyle. So, consider taking advantage of the healing power of heat and reap the rewards for both your mind and body. Note: Be sure to speak to your doctor or other healthcare professional before starting sauna therapy. 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. Laukkanen, J. A., et al. (2018). Cardiovascular and other health benefits of sauna bathing: A review of the evidence. Mayo Clinic Proceedings, 93(8), 1111–1121. https://doi.org/10.1016/j.mayocp.2018.04.030 2. Cernych M, Satas A, Brazaitis M. Post-sauna recovery enhances brain neural network relaxation and improves cognitive economy in oddball tasks. Int J Hyperthermia. 2018;35(1):375–82. doi: 10.1080/02656736.2018.1504992
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These Are 6 of the Best Healthy Breakfast Foods
What you eat first thing in the morning can set the tone for your entire day. Eating healthy breakfast foods may help support cognitive function, mood, blood sugar maintenance, heart health, and quality of life. When people skip breakfast – or worse – eat an unhealthy breakfast high in fats and refined carbohydrates, studies show that their cognition doesn’t work as well¹ and they often come up short on important nutrients. Don’t let that be you! The key is having a healthy breakfast, which means including lean protein sources (salmon, eggs, low-sugar protein powder, etc.), nutrient-dense complex carbohydrates (whole grains, sweet potatoes), healthy fats in the form of nuts, seeds, fruits, and vegetables. Below are some easy, healthy breakfast foods to ensure your first meal of the day works for you, not against you. 6 Healthy Breakfast Foods to Help You Start the Day Off Right! Whole Grain Toast Say goodbye to blood-sugar spiking pastries and donuts that zap your energy and say hello to whole grain toast. High in fiber and complex carbohydrates, whole grain toast digests slowly and doesn’t rapidly raise blood sugar levels. Whole grains are also loaded with B vitamins, minerals, and healthy fats, which help fuel your brain and body. Be sure to choose bread that has no, or very little, added sugar, and/or try a sprouted grain bread for extra fiber and protein. Healthy breakfast on the go: Spread some organic almond butter on whole grain toast with a little sliced banana. Or try some mashed avocado with a little bit of lemon juice squeezed on it with a dash of sea salt or chili flakes. Avocado consumption was associated with better brain function in adults over age 60 in a 2021 nutrition study!² Nuts and Seeds Nuts and seeds are miniature treasure troves of nutrition, loaded with fiber, healthy fats, minerals, vitamins, and antioxidants. At breakfast time, they’re indispensable when enjoyed in moderate amounts. Be sure to consume them! Chia seeds, hemp seed, ground flaxseed, and walnuts are some of the greatest plant sources of anti-inflammatory omega-3 fatty acids, which are the best fats for your brain and the fats that most Americans are sorely deficient in. Any of them make a great addition to homemade granola or on top of oats and cereals. Some other notable nuts are Brazil nuts, which are a great source of selenium. Almond, cashew, and peanut butters make a great spread on toast, or addition to healthy muffins or smoothies. Healthy breakfast on the go: Grab a few Brazil nuts and enjoy them with a banana. Or pick up a nut-based, low-sugar energy bar from the health food store. Plain Greek Yogurt Plain Greek yogurt is a perfect breakfast food because of its high protein content and probiotic cultures. Greek yogurt’s calcium, protein, friendly bacteria, and additional nutrients are excellent for your health. The protein fuels your brain and its probiotics help to support your gut health, which is closely tied to brain health as the gut is lined with millions of neuron cells that communicate with your brain! Be sure to get plain Greek yogurt with no added sugar or a brand that’s sweetened with stevia. Low fat yogurt is recommended by the American Heart Association. It can be enjoyed with fresh fruit, over oats, and in smoothies. Healthy breakfast on the go: Layer plain Greek yogurt in a cup with low-sugar granola, berries, and perhaps a small amount of maple syrup, sprig of cinnamon, and teaspoon of vanilla. Berries Berries – blueberries, raspberries, strawberries, blackberries – with their rich flavonoids and low sugar are particularly good for the brain. Berries help to protect against age-related neurodegenerative health issues, and boost motor and cognitive function, as well as have anti-inflammatory properties. They’re also vasodilators, which is especially good for blood flow. Berry it up! Add them to whole grain pancakes, healthy muffins, on top of oatmeal and dry cereals, in Greek yogurt or a delicious smoothie. (However, if you have blood sugar issues, check with your doctor about your fruit consumption.) Healthy breakfast on the go: Bake healthy blueberry muffins with no refined sugar and grab one to go as you head out the door to enjoy at work with a cup of relaxing green tea. Eggs Having a quality protein like eggs in your first meal of the day helps to balance blood sugar levels, as well as supply your body with several important nutrients. Eggs are rich in an essential nutrient called choline, which your brain converts to acetylcholine, a neurotransmitter that supports healthy communication between brain cells. Choline has been shown to play an important role in cognitive function and memory.³ For an added health boost, cook your eggs on medium heat with olive oil (rich in monosaturated fats and antioxidants) or coconut oil (rich in brain-healthy medium-chain triglycerides). Healthy breakfast on the go: For a superpowered breakfast, toss some veggies into your scrambled eggs. Spinach, bell peppers, broccoli, zucchini, kale, mushrooms, and/or onion all add fiber, nutrients, and flavor to your meal. Oats Whole oats are full of nutrients, antioxidants, and beta-glucan fiber. They’re also naturally gluten free. They help to stabilize blood sugar levels and promote satiety. In terms of brain health, they’re loaded with gamma-aminobutyric acid (GABA), an amino acid that helps to calm electrical activity in the brain. Some research indicates that GABA may have a calming effect, helping to reduce anxiousness. Enjoy a nice bowl of porridge or oatmeal (with no added sugar). Add a little protein power for some extra nutrition. Rolled oats also are great in muffins, granola, and overnight oats. Healthy breakfast on the go: Make overnight oats with organic rolled oats, chia seeds, plant milk of your choice, plain Greek yogurt, and vanilla extract. Add toppings to taste. Combine in a mason jar or bowl and refrigerate overnight for a delicious morning meal. Fuel Your Day Learning to fuel your body and mind with your first meal of the day can be creative and fun. Take these healthy breakfast foods and build on them. It’s a wonderful health gift to give to yourself each morning. 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: Ishizuka, R., Otaki, N., Tai, Y., Yamagami, Y., Tanaka, K., Morikawa, M., Iki, M., Kurumatani, N., Saeki, K., & Obayashi, K. (2023). Breakfast skipping and declines in cognitive score among community-dwelling older adults: A longitudinal study of the HEIJO-KYO cohort. Journal of Geriatric Psychiatry and Neurology, 36(4), 316–322. https://doi.org/10.1177/08919887221135551 Cheng, F. W., Ford, N. A., & Taylor, M. K. (2021). US older adults that consume avocado or guacamole have better cognition than non-consumers: National Health and Nutrition Examination Survey 2011–2014. Frontiers in Nutrition, 8, 746453. https://doi.org/10.3389/fnut.2021.746453 Poly, C., Massaro, J. M., Seshadri, S., Wolf, P. A., Cho, E., Krall, E., Jacques, P. F., & Au, R. (2011). The relation of dietary choline to cognitive performance and white-matter hyperintensity in the Framingham Offspring Cohort. The American Journal of Clinical Nutrition, 94(6), 1584–1591. https://doi.org/10.3945/ajcn.110.008938
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