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7 of the Best Healthy Lunch and Snack Ideas for Your Kids
If you’re a parent of school-age kids, you know that finding healthy lunch staples your kids will enjoy is a continual challenge – kind of like finding a reliable babysitter! It takes more effort and possibly more expense to ensure your kids have a healthy lunch each day – and there may be pain points along the way in getting your kids to adapt to healthier ways. But ensuring the brain and body health of your kids is worth it, right? Getting Started To successfully create healthy packed lunches, plan ahead, involve your kids in the process, and make it fun. Invest in bento-style lunchboxes – which are clear, reusable containers with compartments – and let your kids choose their own. Visual appeal is key. Kids love order. Aim for a neat, clean, and organized presentation. Go food shopping for brain healthy whole foods including lots of fruits, veggies, and whole grains, loaded with healthy carbs, antioxidants, polyphenols, vitamins, minerals, and fiber – as well as healthy fat/protein options in the form of nuts, nut butters, low-fat cheeses, yogurt, eggs, fish, and organic, hormone-free, pasture-raised meat, and poultry. Include your kids by taking them to a local farmers’ market, letting them sample and choose the delicious in season fruits and veggies they like most. Unhealthy Lunch Items to Avoid Here are popular lunchbox foods you’ll want to replace with healthier options: Juice Boxes/Pouches – High in sugar Soda – Contain sugar and harsh chemicals. According to a Harvard study, soda also can increase blood sugar issues by 26%. Diet sodas are no better. Fruit Snacks – Loaded with artificial ingredients and lots of sugar. Pre-Packaged Lunch Boxes (i.e., Lunchables) – Contain saturated fats, sodium, and additives. Potato Chips – High in sodium and processed fats. Deli Meats – Contain chemicals like nitrates and added sodium. Yogurt – Often loaded with hidden sugar. White Bread/Crackers/Pretzels – Low nutritive value and can spike blood sugar. Healthy Lunch Ideas for Kids Start by rotating in healthy lunch items and rotating out unhealthy ones. Below you’ll find a 7-day menu of lunch ideas that include an abundance of good sources of protein, fiber, and nutrient-rich fruits and vegetables, beans, and whole grains, as well as healthy fats, and even brain healthy treats such as dark chocolate! Test them out on the weekend at home first, maybe even a few times, to ensure your kids like them. Do meal prep for the upcoming week. Let your kids help wash, chop, or pre-pack some of the items that will stay fresh and last for a few days. Consider cooking more than you need of certain dinners so that you can use the leftovers for lunches. 7 Healthy Lunch and Snack Options for Your Kids! 1. Turkey Roll Ups Using a whole wheat tortilla or coconut wrap, layer all-natural, antibiotic and nitrate-free turkey or fresh leftover roast turkey (if you have the time and inclination to make it), lettuce, avocado or a mozzarella string cheese stick, a little healthy mayo (try an avocado oil-based mayo like Vegenaise), and roll it up. Cut into slices. Red grapes or apple slices (with a squeeze a lemon to keep it looking fresh). Fresh cut celery and carrots sticks. A mix of almonds and cashews with a few raisins or cranberries. 2. Leftover Citrus Roasted Chicken and Brown Rice Bake Citrus Roasted Chicken and brown rice for dinner the night before and use leftovers. It’s delicious cold. Fresh seasonal berries and a dollop of stevia-sweetened Greek yogurt. Cucumber and red or yellow bell pepper slices. Healthy oatmeal cookie made with monk fruit. 3. Bean Burrito Using a whole wheat tortilla, create a healthy burrito with canned organic vegetarian beans (black or pinto), cooked brown rice or quinoa, mild salsa, guacamole, and your child’s favorite veggies. Spinach and corn salad tossed very lightly with a healthy salad dressing. Organic, low-sodium, low-sugar bean chips. Banana and apple skewers (or your child’s favorite in season fruit). 4. Hummus and Pita Layer hummus and sliced cucumber into a whole wheat pita – feel free to cut them into cute shapes. A whole, hard-boiled, peeled, pasture-raised egg with grape tomatoes. Lightly steamed (prepared the evening before) cut green beans. A couple of dark chocolate squares (sweetened with coconut sugar, stevia, or monk fruit) and cashews. 5. Banana Nut Roll Spread your child’s favorite nut or seed butter on a coconut wrap (or whole grain tortilla of your choice) and lay a peeled ripe banana on top. Roll up and slice. Cut pieces of organic mozzarella string cheese and seasonal grapes. Sliced cucumber and carrots. Whole-grain crackers. 6. Healthy Tuna on Romaine Make healthy tuna salad with water-packed tuna, Vegenaise, celery, and any preferred spices to taste. Spoon into romaine lettuce leaves. Roll and fasten with a toothpick. Pear slices (with a squeeze of lemon to preserve color) and almond butter. Sliced zucchini and carrot sticks with a healthy dipping sauce. Healthy, homemade granola clusters. 7. Turkey-Beet Meatballs Over Quinoa Pasta Leftover turkey-beet meatballs over quinoa pasta (make for dinner the night before and save leftovers). Celery sticks and tahini dip. Tangerine sections and stevia-sweetened Greek yogurt. Healthy blueberry-walnut mini muffins. Healthy Is a Way of Life These are just a few ideas to get your motivation and creativity flowing. Remember that healthy lunch and snack options start with you and your commitment to making healthy brains and bodies a priority in your home. Experiment and have fun as you explore new healthy lunch ideas for your kids! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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What Does Constipation Say About Your Health?
Constipation may be an unsexy health topic, but it’s an important one. It’s defined as “an abnormally delayed or infrequent passage of usually dry, hardened stool.” For many people, it’s a minor problem that occurs occasionally, usually brought on by lifestyle factors such as being dehydrated, travel, medication, or eating the wrong food. However, for 20% of Americans, it’s a serious, ongoing health issue. This is alarming when you consider that regular, healthy bowel movements are an indicator of good digestive health – and conversely, infrequent, strained, and hard bowel movements can cause problems and/or indicate there’s a greater health issue. On a more positive note, constipation can be remedied with several simple lifestyle actions. Here’s how to identify if you have a constipation problem, and what you can do about it! Identifying Constipation To know if your bowel movements are in a healthy range, many health experts go by the “rule of three.” This means a healthy number of bowel movements can range from as many as three a day or as few as three bowel movements a week. If you’re having less than three bowel movements a week, you’re considered constipated. The shape and consistency of your stool factors in as well. There’s something called The Bristol Stool Form Scale which has been shown to be valid and reliable in research. It illustrates that a healthy stool is shaped like a sausage or a snake and is smooth and soft. Stools that are hard, separated lumps (like nuts) or very lumpy and sausage-shaped are indicators of a slow transit through your digestive tract. Symptoms of constipation may also include abdominal bloating, cramps or pain, decreased appetite, and lethargy. What Constipation May Mean A temporary bout of constipation isn’t a major concern or worry, but if it becomes habitual or long-term, that’s another story. Serious constipation can be an indicator of a more concerning issue such as any number of digestive tract health conditions, a neurological issue, or an endocrine problem, to name a few. It’s also unhealthy to be in a constant state of constipation. When waste sits in the colon for too long, toxins that would normally be excreted in the stool can be reabsorbed in the body, which can cause problems. Waste backed up in the colon can cause an imbalance of the microflora in your gut – potentially reducing the beneficial bacteria and increasing growth of the unwanted kind and/or pathogens. Hard stools can cause structural damage and straining can cause hemorrhoids and other issues. Numerous studies have shown that constipation can be associated with fatigue, weight gain, immune health issues, and poor skin, nail, and hair health. It’s even associated with low mood, feelings of anxiousness, and a poorer quality of life. 6 Simple Steps to Help Relieve the Symptoms of Constipation Here are 6 tips for good digestive health that can help you have regular bowel movements. 1. Increase Your Fiber Constipation is commonly linked to a low-fiber diet, and a whopping 95% of Americans don’t get enough dietary fiber! So, increase your fiber intake. It bulks your stool, helping it to move smoothly and efficiently through your colon. The National Institutes of Health recommends 22 to 34 grams of fiber a day, depending on one’s age and gender. The following are excellent sources of fiber: Whole grains (whole wheat bread, oatmeal, and cereals) Legumes (lentils, black beans, kidney beans, soybeans, and chickpeas) Fruits (berries, apples with the skin on, oranges, and pears) Vegetables (carrots, broccoli, green peas, and collard greens) Nuts (almonds and pecans) Also, soluble prebiotic fiber (found in apples, garlic, leeks, onion, etc.) is particularly good for constipation. It helps to feed the good bacteria in your gut. Research shows that prebiotics can help stool consistency and bowel movement regularity in constipated people. Make sure you add fiber to your diet a little at a time so your body gets used to the change, and drink water and other liquids to help the fiber work better! 2. Stay Hydrated Dehydration is one of the most common causes of constipation. That’s because when you’re dehydrated, your colon soaks up the water in your food waste, and your stool gets harder and more difficult to pass. Also, if you’re actively increasing your fiber intake, remaining well hydrated will help increase bowel movements even more, according to research. Experts suggest that adults should drink 2 liters of liquids a day. 3. Move Your Body Increase your activity to help relieve constipation. A 2018 study examining the effects of exercise on constipation concluded that it may be a feasible and effective treatment option for those with constipation. Any form of cardio can help with constipation, as well as yoga. Don’t worry if you’re a more sedentary person. Simply adding a short, 15-minute walk into your morning and evening routine can make a difference. 4. Check for Lactose Intolerance/Gluten Sensitivity Constipation can be related to both lactose intolerance and gluten sensitivity. In fact, in 30% of lactose intolerance cases, constipation is a symptom! If you suspect you might suffer from either of these conditions, be sure to consult your doctor for a proper diagnosis. Removing dairy milk or gluten from your diet may help to resolve a constipation problem. 5. Increase Probiotic Consumption Consuming more probiotic foods or taking a quality probiotic supplement may support a better balance of microflora in your gut and help to resolve a constipation issue. Research has found that taking probiotics can help constipation by increasing stool consistency and frequency. Fermented foods rich in probiotics include yogurt, kefir, kimchi, tempeh, sauerkraut, miso, kombucha, and some cheeses. You also can take a quality probiotic supplement. 6. Get A Toilet Stool Your body positioning may help to alleviate constipation. The body is designed to be in a squatting position during a bowel movement yet sitting on a toilet creates a bend in the rectum, which makes it harder to eliminate. A toilet stool readjusts the position of your body, allowing you to make a movement at an angle. A 4-week study found that 71% of participants using a toilet stool reported experiencing faster bowel movements, and 90% reported less straining. Get Help While these tips may be helpful, remember that constipation can be an urgent matter. If you think you have a serious case of constipation, be sure to consult a medical professional. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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3 of the Best Ways to Balance Your Hormones (for Men and Women)
What helps regulate metabolism, appetite, development, growth, reproduction, cognition, mood, sleep, body temperature maintenance, and more? Hormones! Hormone Basics Hormones are the chemical messengers of the endocrine system, which is made up of eight major glands – the pituitary gland, pineal gland, thymus, thyroid, adrenal glands, pancreas, testes, and ovaries. These glands release hormones into the bloodstream, and the hormones then deliver their messages by locking into the cells of a particular tissue or organ. They control most of the processes that happen in your body. Hormones also are interconnected; what happens with one hormone may affect another. Types of Hormones The human body produces hundreds of hormones. Here are three common hormones and how they affect both men and women: Estrogen Estrogen is one of the primary hormones involved in a woman’s menstrual cycle. When estrogen levels are healthy and balanced, it helps optimize neurotransmitter production and brain function so you feel good all month long. When estrogen levels are out of balance, it can cause problems. Too much estrogen in relation to progesterone can lead to a condition called estrogen dominance. This causes the gentle, monthly hormonal rise and fall to turn into a series of intense spikes and dramatic drop-offs, which can disrupt important brain processes and make you moody and irritable. Too little estrogen can lead to feelings of confusion and anxiousness. The loss of estrogen also can hinder critical thinking, short-term memory, and other cognitive functions. These problems can worsen during perimenopause when estrogen levels can fluctuate wildly, and during menopause when the hormone drops and remains low. The body’s production of estrogen and progesterone, two hormones synthesized by the ovaries, can vary dramatically during menopause. These hormonal shifts are thought to be the cause of some unpleasant symptoms, which include (but are not limited to) hot flashes, mood swings, sleep problems, and vaginal changes – dryness and thinning of the walls. Also, postmenopausal women are at greater risk for bone loss and heart health issues. Estrogen imbalances can negatively impact activity in the hippocampus, which is associated with mood and memory. Progesterone In addition to estrogen, progesterone is the other major hormone in a woman’s monthly cycle. When progesterone is in balance with estrogen, it promotes calm and restful sleep. But when they’re imbalanced, or when the relaxation hormone drops too dramatically, calmness can give way to irritability, mood issues, sleepless nights, and mental fog. When progesterone and estrogen drop before menstruation begins, some women experience mood instability. Some common symptoms of low progesterone are: Mood issues Loss of bone mineral density Sleep problems Fibrocystic breasts Postpartum low mood Premenstrual headaches PMS Low levels of progesterone, often seen in women during perimenopause and menopause, are associated with poor sleep. This is often attributed to the hot flashes and night sweats commonly experienced during this time of a woman’s life. Progesterone issues also can affect production of the neurotransmitter GABA. Testosterone Testosterone is a vital hormone that’s important for male development. It’s responsible for the deepening of the voice, the growth of facial hair, and many other features typically associated with maleness. Besides being an androgenic (masculinizing hormone), testosterone is an anabolic (tissue-building hormone) across the gender spectrum. Testosterone also plays a role in the production of red blood cells and the regulation of bone mass, muscle mass, and fat distribution. Though men have more testosterone than women, women produce and need testosterone too (just as men have some estrogen), just in smaller amounts. In both men and women, testosterone helps protect the nervous system and helps ward off low mood and serious cognitive and memory issues. Testosterone is the primary hormone responsible for libido in men, and likely helps maintain libido in women too. Hormone Disruptors Normally, endocrine glands produce the precise amount of each hormone needed for your body’s various functions. Genetics and medical conditions can affect this delicate hormonal balance, but lifestyle factors can too. In the modern world, you may be exposed to many hormone-disrupting chemicals every day. Also, your body may be in a continual stress response due to the fast pace of living. Feelings of stress and anxiousness may lead to sleep issues. The standard American diet offers too much unhealthy fat, sugar, and refined carbohydrates, that can lead to weight gain. All these factors (and more) can throw off your hormones. It’s no surprise then, that medical researchers are taking note of the increasing prevalence of hormonal imbalances. According to a survey of 2,000 American women ages 30 to 60, nearly half of them experienced the symptoms of a hormone imbalance. Hormone Imbalances When hormones are healthy, you tend to feel vibrant and energetic. When hormones are imbalanced, you’re likely to feel less than optimal. This can change the way you think, feel, and act. There are many potential causes of hormonal imbalances in both men and women. The most common causes are diet, stress, environment, age, and lifestyle. Women are more likely to experience imbalances in estrogen, progesterone, and thyroid. In men, low testosterone levels are common. However, both women and men can have imbalances in other hormones that affect the brain, especially as they age. 3 of the Best Ways to Balance Your Hormones for Men and Women! Keep Your Age in Mind Men and women have different hormonal shifts as they grow older. Women experience the most dramatic hormonal shift with menopause. At around age 50, women stop menstruating and their ovaries stop producing the hormone estrogen. As a result, women can experience a number of symptoms, including hot flashes, fatigue, vaginal dryness, and reduced libido. Low levels of estrogen and other changes related to aging (such as weight gain) can raise a woman’s risk of heart health issues, cerebrovascular problems, and bone mineral density loss. Low estrogen also may affect cognitive decline later in life. For men, aging brings on a gradual decline in testosterone levels that happens slowly over many years. Some estimate the decline to be about 1% each year after age 30. This doesn’t bring on as sudden a change for men as it does for women, but lower testosterone levels can lead to poor erectile function, reduced libido, and even changes in sleep patterns. If men or women are experiencing symptoms associated with low estrogen, progesterone, or testosterone, they can get their levels checked with a simple blood test. It’s advised to seek natural ways to boost low hormone levels with your healthcare provider. Also, be sure to discuss the benefits and risks of hormone replacement therapy. Get Consistent Exercise Physical exercise is beneficial for overall health and is a great way to balance your hormones. One benefit is that it helps to reduce insulin levels and increase insulin sensitivity. This is important for maintaining healthy blood sugar levels in the body. Being physically active can help increase levels of muscle-maintaining hormones. It also naturally boosts feel-good hormones in the brain, which can produce a natural high. Hormone-Supporting Foods What you eat can have a major impact on hormonal balance. Fructose (sugar) can increase insulin levels and promote insulin resistance, particularly in overweight people or those with blood sugar issues. It’s strongly recommended to limit your intake of sugar, as well as refined carbohydrates and alcohol, since they have a similar affect. Instead, enjoy complex carbohydrates (whole foods like fruits and vegetables). They offer great nutrition and are high in fiber, which helps to support healthy blood sugar and insulin balance. Healthy fats – like avocados, eggs, nuts and seeds, and salmon – are important too. Avoid trans fats but enjoy omega-3 and monosaturated fats instead. They help to promote satiety and healthy blood sugar levels. Also, make sure you get adequate amounts of protein. Eating protein can decrease levels of the hunger hormone ghrelin and stimulate the production of hormones that help you feel full. Aim for a minimum of 20 – 30 grams of protein per meal. Balance Your Hormones Implementing the above tips may help support the numerous hormones in your brain and body. There are many potential causes of hormonal imbalances in men and women. The most common causes are diet, stress, environment, age, and lifestyle. If you’re concerned about your hormones, be sure to consult your doctor and get your hormone levels checked. Since some imbalances can be life-threatening, hormone health should be taken seriously. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Do You Know What Harmful Toxins Are in Your Cosmetics?
Are your cosmetics and beauty products filled with toxic chemicals? The Trouble with Toxins Every day, you’re exposed to a host of chemicals in personal products that can poison your brain and body. Toxins can be absorbed through the skin when you apply makeup, spray on perfume/cologne, use deodorant, or rub in a lotion or cream. When absorbed into your body, these harmful toxins can negatively affect the brain and every part of the body. The body’s biological systems eliminate toxins (through enzyme processing mainly by the liver, kidneys, and skin), but when those natural detoxification processes are overwhelmed, major problems can develop. Toxic effects on the brain include poor memory and concentration, erratic behavior, word confusion, mood issues, headaches, vertigo, and cravings. Toxins in Beauty Products The average American woman uses about 12 personal care products daily. The average man uses about half that number. Certain toxic chemicals routinely included in these products are easily absorbed into your skin and transported to every organ in your body. That means while you’re trying to look good on the outside, you may be poisoning yourself on the inside. Some toxins, like aluminum, have become well-known in recent years because of their inclusion in deodorants and other household products. Other toxins, like titanium oxides that make creams white, aren’t as well-known and have been found to produce harmful effects in the brain and body. It’s estimated that most beauty products are loaded with industrial chemicals, such as pesticides, carcinogens, plasticizers, degreasers, and surfactants. Some believe you can be exposed to as many as 100 chemicals from personal care products before leaving the house each day. Imagine the impact all those harmful toxins have on your body…or on the environment. The Terrible Twelve It’s a travesty that cosmetics and personal care products typically have less governmental oversight than most other consumer products. Some chemicals and contaminants found in beauty and personal care products have been linked to serious health conditions, including birth defects and cancer. Though there are numerous potentially harmful chemicals in beauty products, some fall into a special classification called the “dirty dozen.” Keep an eye out for these toxic ingredients when purchasing personal care items… Avoid These Twelve Toxic Ingredients in Cosmetics & Beauty Products 1. BHA and BHT BHA (butylated hydroxyanisole) and BHT (butylated hydroxytoluene) are primarily used in lipsticks and moisturizers. These closely related synthetic antioxidants also are widely used as food preservatives. BHA and BHT can cause allergic reactions in the skin, may disrupt hormone function, and can cause liver and kidney problems. 2. Formaldehyde Formaldehyde is a colorless chemical that has a strong odor and is often used in manufacturing processes. It’s used in adhesives, solvents, bonding agents, and even cosmetics and hygiene products. Formaldehyde-based products are combustible, so take caution when burning them. 3. Sodium Laureth Sulfate Sodium laureth sulfate (SLES) is used in cosmetics to make products bubble and foam. SLES can be found in shampoos, body washes, and facial cleansers. SLES can be contaminated with ethylene oxide, a known human carcinogen. 4. Parabens Parabens are chemicals that have been used as preservatives in many processed foods and household products since the 1920s. These chemicals can be found in makeup, sunscreen, deodorant, toothpaste, shampoo, and even vitamins, supplements, and medications. These low-cost preservatives can be endocrine disruptors and have been linked to reproductive and weight issues. 5. Siloxanes As the term’s prefix suggests, siloxanes are silicone-based compounds. They’re used in cosmetics to soften or moisten the skin (moisturizers), and to allow creams to slide more easily over the surface of skin. Cyclotetrasiloxane and cylcopentasiloxane (also known as D4 and D5) are toxic substances that have the potential to interfere with hormone function, nervous system function, and human fertility. 6. Triclosan Triclosan is an antimicrobial agent found in many soaps, detergents, toothpastes, deodorants, creams, and color cosmetics. It’s estimated that 75% of the U.S. population has been exposed to this compound in consumer and personal care products. Triclosan may have a negative impact on thyroid function, may create potential antibiotic resistance, and may cause pregnancy complications. 7. Coal Tar Dyes Derived from natural and inorganic pigments, these dyes are used to color a wide array of cosmetics and beauty products. Coal tar is a mixture of petroleum-derived chemicals that are widely recognized as carcinogenic. P-phenylenediamine, which has been linked to tumors in an animal study, is a coal tar dye used in many hair dye products. 8. Parfum (aka Fragrance) Many products list “fragrance” on the label, but most don’t identify what ingredients are in the fragrance. Fragrances can be found in deodorant, soap, shampoo, body wash, lotion, makeup, skin scrubs, and, of course, perfumes and colognes. Though fragrances typically contain solvents (concentrates of non-edible plants) and other chemicals that help the scent last longer, they’re often linked to serious health problems and may be the culprits in the chemical allergies so many people experience. 9. Petrolatum Petrolatum is a type of petroleum jelly that helps lock moisture into the skin. It’s also included in many hair care products since it can give the hair added luster. Unfortunately, petrolatum (which the EU has classified as a carcinogen) can be contaminated with polycyclic aromatic hydrocarbons (PAHs), which can cause allergic reactions and skin irritation. 10. DEA Compounds Not to be confused with the U.S. Drug Enforcement Agency, DEA (diethanolamine) compounds are used in cosmetics to produce creamy or sudsy substances. DEA can be found in moisturizers and sunscreens. Aside from causing skin irritation, DEA may be harmful to the thyroid and liver. 11. Phthalates Phthalates are chemical “plasticizers,” substances added to plastics to make them more flexible and less brittle. Dibutyl phthalate (DBP) is used in nail polish, as a solvent for dyes, and as a fragrance in cosmetics. These chemicals are endocrine disruptors that may damage the immune system, kidneys, liver, lungs, and reproductive system. 12. Polyethylene Glycols Polyethylene glycol (PEG) compounds are derived from petroleum and are used as softening/thickening agents. They can be found in skin creams, personal lubricants, toothpastes, baby wipes, and other personal care products. Common side effects to PEG exposure include vomiting/nausea, rectal pain, dizziness, chills, hunger and thirst, and sleep issues. Purge Harmful Toxins The more exposure you have to the everyday toxins mentioned above, the more your chances of developing long-term mental or physical health issues. To minimize your exposure to these chemicals, it’s a good idea to ditch cosmetics and personal care products that contain harmful toxins. Use apps like Safe Cosmetics and Think Dirty to identify highly toxic products and purge them from your home. It’s important to remember that what goes on your body goes in your body, so do everything you can to remove toxins from your 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.
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How to Use Social Media Without Harming Your Brain
Did you know that the average amount of time spent on social media worldwide is 147 minutes a day? That’s what the latest data shows. A decade ago, half of Americans were using some form of social media, but today, that figure has ballooned to 72%, according to Pew research. It makes one wonder, what does all that scrolling and engaging do to our minds? According to research, nothing good. Studies have found an association between social media use and increased anxiousness, low mood, and mental distress, especially in teens and young adults. Mental health experts have raised concerns about how social media use can overstimulate the brain’s reward centers, lead to sleeplessness, negatively impact memory, and increase distractibility. This underscores how vitally important it is to protect your brain and mental health and learn how to use social media in a healthy way. Here’s how social media impacts your brain and what you can do to develop healthy social media habits. Social Media and Your Brain Social media platforms aren’t truly free. An account may be “free,” but that allows a platform to have access to you – and that’s how they make money. Your attention is the product they sell to brands wanting to advertise to you. Each platform is designed to grab your attention and hold it for as long as possible. Ultimately, your brain pays the price. Social media platforms are designed to take advantage of your brain’s built-in reward system. Dopamine is a neurotransmitter produced by your brain and it plays a central role in motivating behavior. For example, dopamine gets released after we exercise, when we enjoy a bite of something delicious, or when we feel pleasure from having a meaningful social interaction. It motivates us to repeat these behaviors and experiences, which helps us to survive. Social media exploits this reward system for its own benefit. For example, when you get a notification, such as a sound, like, comment or mention, your brain gets a rush of dopamine and sends it along the neural reward pathways, causing you to feel pleasure. Each social media platform provides you with many ways to receive rewards in the form of attention, and it requires very little of you to get them. Your brain actually rewires itself through all this positive feedback so that you desire the likes, reactions, comments, and retweets. Have you ever misplaced your phone only to feel some level of panic? Or do you find yourself wanting to check social media whenever you have a moment or pause throughout your day? That means a social media platform has successfully hijacked your attention. The problem is that some people, when feeling stressed, lonely, or in a negative mood turn to social media to get the dopamine pick-me-up that perhaps is lacking in their lives. They can spend too much time on social media, finding it difficult to pull away. Spending too much time on social media can make your mood feel flat or deadened. Your pleasure centers can get worn out, and you’re more likely to suffer from low mood. Social media has been shown to have other impacts on the brain, including: Focus Because social media competes for our attention with the promise of endless amounts of enticing content, those who use it frequently become less able to ignore distractions in general. Researchers call it “increased susceptibility to distraction,” and it leads to poorer cognitive performance and shrinks parts of the brain associated with maintaining concentration. Memory Many social media users enjoy recording and sharing their experiences either with words, videos, or images. However, researchers believe that using social media platforms to document experiences may impact your memory about the very experiences you seek to remember. It turns out that recording moments and events may impact your transactive memory (the way your brain divides information and decides where it should be stored). While you will have a log of information and images recorded on social media about a particular event, you may not store as many details about that experience internally in your memory. Sleep Social media is highly associated with sleep disturbances. In fact, research shows that those who check social media most frequently have higher incidences of sleep issues. Blue light from your device stimulates parts of the brain that make us feel more awake and alert. When checking social media before bedtime, as many people do, it keeps you from winding down, which is needed for sleep. If you wake up and check your phone at night, the impact on sleep is even worse. Healthy sleep (7-9 hours a night for adults) is essential to brain health. Sleep rejuvenates all the cells in your body, gives brain cells time for repair, helps wash away toxins that build up during the day, and activates neuronal connections. When you don’t get enough sleep, you have overall decreased blood flow to your brain, which disrupts thinking, memory, and concentration. It also can negatively impact blood sugar and mood, and increase appetite. 7 Healthy Social Media Habits to Help Protect Your Brain Don’t go deleting all your social media accounts just yet! Instead, use them wisely and cautiously, keeping your brain health in mind. Try some of these suggestions: Consider a social media detox of several days to a week to “reset” your brain. Enjoy enriching activities like human interactions, reading, cooking, baking, relaxing hobbies, a nature adventure, and sleep instead. Delete distracting social media apps off your phone for the day when you need to concentrate on other things. Limit your screen time on social apps: Allow yourself a specified amount of time that feels reasonable for social media (maybe 30-40 minutes) at a certain time of day. Disable notifications for all your social media apps. Keep your display black and white. When you feel compelled to check your phone, take a 15-minute walk or practice meditation in a quiet area instead. Instead of scrolling before you go to sleep, make a new habit before bed that you enjoy. Read a book. Write in your journal. Cuddle with your spouse. Look at social media earlier in the evening or day. Get Help If Needed Social media addiction is estimated to affect roughly 10% of users. If you continue to struggle with keeping social media use at a healthy level, reach out to a mental health professional. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Here Are Some of the Best Ways to Avoid Stress Eating at Night
You’re watching television late at night when your stomach growls and you head to the kitchen to rummage for a salty, fatty, or sweet snack. You return and begin to munch while you watch. Before long, you’ve eaten the entire pint of ice cream, bag of chips, or box of cookies. You feel guilt and self-loathing for overdoing it – again. You sleep poorly while your body digests the high calorie, fatty, sugary food. The excess calories are stored in your body as fat. Your blood sugar is affected and maybe even your blood pressure. The next morning, you wake up feeling bloated and unwell before the day has even started. This is called stress eating or nighttime bingeing. Nighttime snacking/eating is more common than you may think. A 2021 representative survey of more than 1,000 American adults, age 18 to 80, found that nearly half of Americans reported snacking after 8:00 p.m. If you’ve been struggling with this painful cycle of unhealthy eating, there’s good news. You can learn how to avoid stress eating and how to stop eating late at night by following some simple strategies. But first, let’s take a closer look at what drives stress eating. About Stress Eating Stress eating, also called emotional eating, happens when we turn to certain foods or meals to fill emotional needs. It often has very little to do with physical hunger and more to do with “coating the nerves” or suppressing difficult feelings. The only problem is that stress eating simply delays the inevitable pain of feeling the emotions. Then you have two problems – the toll unhealthy foods take on your body and mind, as well as the painful feelings that remain unprocessed. The American Psychological Association reports that 27% of adults say they eat to manage stress, and 34% of those who report stress-driven overeating or eating unhealthy foods do it habitually. Interestingly, research indicates that there’s a connection between stress and food. While in an acute stress response, appetite may go away. But if one experiences prolonged, excessive stress, it can lead to overeating and poor food choices. But you can learn to minimize instances of stress and night eating. Here’s how… 5 of the Best Ways to Avoid Stress Eating at Night 1. Start a Food Diary Keeping a food journal helps to bring clarity and awareness about what you eat and when you eat, as well as associated feelings and events. Write everything down without judgment – what you’ve eaten, the quantity or portion size, the time of day and what occurred before a meal or snack. Were you stressed? Did a craving overcome you? Were you exhausted? Hormonal? Usually, after a week or so, you’ll see a pattern emerge. Knowing your trigger foods, times of day, and situations are essential to overcoming emotional eating at night. You can take alternate action to ensure you don’t go down the self-sabotaging road! 2. Regulating Behaviors Sometimes people stress eat at night because they aren’t eating enough of the right foods during the day or failing to get enough sleep each night. Experts recommend getting into a routine with your meals and sleep. Consider eating three healthy meals a day at regular times, and possibly a nutritious snack or two between meals. If you’re up late, you may need a nutritious snack after dinner to keep your blood sugar levels stable until you go to bed. An example might be a green apple (low sugar, high fiber) and spoonful of almond butter (protein, fat, and fiber) Nourish yourself at every meal and snack with nutrient-rich, whole foods. Meals should be balanced with lean protein, complex carbohydrates, fiber, healthy fats, and colorful fruits and vegetables. Fermented foods are wonderful too as they help boost your gut health, which is connected to your mental well-being. There are a number of foods that can calm anxiousness too, including omega-3-rich fatty fish like salmon or walnuts, seeds, and hemp seeds. Vitamin D-rich foods like sardines, mushrooms, and tuna can be calming too. Ensure you’re getting 7-9 hours of restful sleep at night. These regulating behaviors can help stabilize your blood sugar levels, energy, mood, and brain health. 3. Remove Obstacles If you’re struggling with typical stress-eating foods such as refined carbs, sugary candy, and high fat treats, keep them out of your home! That’s right. Round up the salty chips, ice cream, cookies, crackers, or whatever your trigger foods are and give them to someone or bring them to the office (the snacks will probably disappear in one afternoon). Find new, healthy comfort foods. Consider healthy soups, roasted root veggies, a baked pear or apple with cinnamon, and delicious gluten-free whole grains such as oats for breakfast, or wild rice or quinoa at lunch or dinner. Have healthy snack options at the ready...think nuts, apples, berries, veggies, hummus, plain Greek yogurt, and low-fat cottage cheese. 4. Address Your Stress Minimize the stress in your life and in your body. Leave earlier for work or appointments so you don’t have to rush. Eat meals at a table rather than on the run or in front of the television. If you notice a correlation between being overly busy and stress or nighttime eating, simplify your schedule. Take up some calming activities. Enjoy a walk in nature Try a yoga class Practice diaphragmatic breathing Find a meditation practice that you can do regularly Explore a hobby that calms and relaxes you Enjoy regular social time with family and friends Find gentle exercise that brings you joy like a dance class or swimming Bottom Line: you should try to live in a way that frequently activates your body’s “rest and digest” parasympathetic system, which reduces cortisol levels and is more centered around “being” than “doing.” 5. Get Help If you stop the stress eating, you may find out what’s eating you! All those emotions you swallow will come up. Get support. Reach out to an understanding friend, family member, or counselor who can help you process difficult feelings. It’s important to note that if your eating has an out-of-control quality to it and/or you consume large amounts of food in a short amount of time, you may have an eating disorder and need the help of a qualified mental health professional and/or a program of recovery such as Overeaters Anonymous. A New Freedom It’s always difficult to break an unhealthy pattern at first. However, if you persist with incorporating some of these tips, you may be on your way to finding freedom from the pains of stress and habitual stress eating at night. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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4 Top Tips for How to Make Your Own Natural Bug Repellent
The last weeks of summer can be brutally hot – and humid. In some areas, the warm weather lingers well into October as do insects like mosquitoes, ticks, wasps, bees, and flies. In fact, they can stick around until temperatures begin to dip into the 50s. And with fall comes spider-mating season. Yikes! Thank goodness for bug repellent. While conventional bug repellent formulas using chemical active ingredients such as DEET, Picaridin, and IR 3535 may be the best option in areas known to have vector-borne diseases, they may not be necessary for everyday use when there’s no serious threat. Natural Bug Repellent A natural bug repellent can provide a measure of protection from insect bites – but without all the chemicals. Relying on essential oils and compounds, emerging research is showing that these natural solutions can provide protection. It seems that the compounds plants use to protect themselves from predatory insects are the very compounds humans can use in natural bug repellent. Below are the most promising natural bug-repelling ingredients nature has to offer. By using them to formulate your own homemade bug repellent, you can learn how to keep bugs away, naturally! Some of the Best Ingredients to Make Your Own Natural Bug Repellent Nature is loaded with plants that have pest-deterring oils and compounds. Here are some of the best bug-repelling ingredients to consider for a homemade formula. 1. Oil of Lemon Eucalyptus Oil of lemon eucalyptus is, hands down, the most effective natural ingredient for keeping bugs – particularly mosquitoes – away. Oil of lemon eucalyptus is a refined version of oil of the eucalyptus tree. This process intensifies the concentration of an active compound within the oil called PMD. Remarkably, the refined oil of lemon eucalyptus (with PMD concentrations of 20-26%) has been shown to perform as well as products with DEET concentration of 15-20% in protection against mosquitoes and ticks. Perhaps that’s why the EPA recognizes oil of lemon eucalyptus as a “biochemical pesticide,” which means it’s a naturally occurring ingredient that repels pests by nontoxic mechanisms. It’s important to note that this ingredient isn’t the same as unprocessed lemon eucalyptus essential oil and is a much more effective deterrent to insects. It’s a fantastic ingredient to use in a homemade repellent, but the CDC advises not to use it on children under 3 years of age. 2. Citronella Oil (Lemongrass Oil) You’ve likely heard of citronella. It’s one of the most widely used natural repellents available as it protects from host-seeking pests like mosquitoes and ticks. In studies, it’s initially as effective as DEET. But then its efficacy quickly lessens as citronella oil rapidly evaporates (as many essential oils do). It must be applied every couple of hours. That said, its evaporation rate can be slowed by combining it with a large molecule like vanillin, which can help prolong its efficacy, according to research. 3. Catnip Oil Catnip isn’t just for cats! Its active ingredient, nepetalactone, has been used for centuries to keep insects at bay. Research published in 2021 revealed a new understanding of how catnip oil repels offending insects. It appears that nepetalactone likely activates an irritant receptor in pests called TRPA1, which is found in many living creatures, including mosquitoes and other insects – but it isn’t an irritant to humans. In one study, volunteers placed their hand in a cage with live mosquitos, both with and without the protection of catnip oil application, and catnip oil was shown to be an effective repellent. 4. Additional Essential Oils Research indicates that several other essential oils, diluted in various amounts, may have repellent properties for protection against mosquitoes and ticks – including oils of clove, patchouli, peppermint, and geranium. In traditional use and some studies, a number of additional essential oils are associated with deterring various insects such as tea tree oil, lavender, neem, cinnamon, rosemary, sage, and thyme, to name a few. Interestingly, one study found that combining certain bug-repelling essential oils in formulations increased efficacy over using them alone. Creating a Homemade Bug Repellent If you wish to make a natural bug repellent at home, you can combine one or more of the ingredients above with carrier oils (coconut oil, soybean oil, almond oil, etc.), astringents (witch hazel, alcohol, vinegar), and/or other natural ingredients that might prolong their efficacy. Different sources suggest that the essential oils shouldn’t exceed 15-20 percent of your solution. Natural Bug Repellent Recipe Here’s a basic bug-repellent recipe to get you started. You can find most of these ingredients online or at your favorite health retailer: Pour 1/3 cup of witch hazel into an 8 oz glass spray bottle Add 1/3 cup of apple cider vinegar Add 5-6 drops of citronella essential oil Add ½ teaspoon of vanilla Secure lid and shake well Safety Note: Before spraying your homemade repellent all over your exposed skin, spray a little on a small patch of skin first to ensure you don’t have an allergic reaction to the essential oil. Experiment! You can explore more natural bug repellent recipes online. You might need to tinker and experiment to create the formulation that works best for you. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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What Causes Dizziness and Where Can I Get Help?
If you have occasional dizzy spells, it may be due to common external factors or deeper internal issues. What Is Dizziness? If you’ve ever been on a fast-spinning carnival or amusement park ride, you’ve probably experienced a dizzy spell. Dizziness can result from an impairment of your spatial orientation. Also referred to as lightheadedness, dizziness can disrupt your sense of balance, which increases the risk of falling. Dizziness may leave you feeling: woozy nauseous faint unsteady Feeling dizzy is a common experience. Dizzy spells can happen at any time, regardless of whether you’re standing, sitting, or in motion. Unfortunately, dizzy spells tend to occur more frequently the older we get. Dizziness and Blood Flow Dizziness may be the result of low blood flow. Potential signs of poor blood flow are: pain muscle cramps numbness digestive issues coldness in the hands or feet If you have heart health issues (including irregular heartbeat), clogged arteries, interrupted sleep, low libido, elevated blood pressure, a sedentary lifestyle, blood clots, or are overweight, you likely have blood flow issues. Standing up quickly may cause a drop in blood pressure and create dizziness. This is especially true for older individuals. Dizziness or Vertigo? Some people confuse dizziness with vertigo. Though some of their symptoms overlap, vertigo is a more severe form of dizziness that can make you feel like the room is spinning around you. The effect may get worse if you move your head. Vertigo may be caused by an inner ear issue or a problem with the part of the brainstem that deals with balance. It also may last for a longer period than a dizzy spell and develop into a serious, long-term condition. Experiencing vertigo may make it seem that you or objects around you are: spinning tilting floating If you have intense vertigo, it can be dangerous to walk or drive. Common Causes of Dizziness Alcohol Ever seen a movie or TV show where someone stumbles out of a saloon or bar? Yep, loss of motor control and dizziness often accompany excessive drinking or being drunk. Alcohol’s impact on health is significant: though well known to harm the liver, it also damages the heart, lungs and pancreas, and is a carcinogen. It also can take a terrible toll on the brain; it decreases firing in the prefrontal cortex, the part of the brain most involved with decision-making and good judgment. Alcohol consumption can be a serious issue. To avoid dizziness, and the many other negative effects that can result from excessive drinking, it’s recommended to limit your intake of alcohol, or avoid it altogether. Dehydration Many people don’t drink enough fluids throughout the day. When someone is dehydrated, their blood pressure can drop. Also, their brain may not get enough oxygen, which can lead to dizziness and fainting. Other common signs of dehydration are: extreme thirst dark urination/less frequent urination confusion fatigue urinary/kidney issues poor concentration memory difficulties diminished school/work performance increased sensitivity to pain Proper hydration can help increase blood flow and oxygen to your brain. It’s recommended that you drink plenty of water each day to keep your brain and body adequately hydrated. Head Injury While some people display warning signs immediately following a head injury, others don’t develop symptoms until weeks or even months later. Delaying treatment may lead to serious problems, both mentally and physically. Here are some of the most common head injury symptoms of mild to moderate head traumas: Cognitive changes – poor concentration, memory problems, learning issues, poor judgment and impulsivity, and difficulty putting thoughts into words. Physical complaints – dizziness, fatigue, headaches, visual disturbances, trouble sleeping, sensitivity to light and sound, poor balance. Psychosocial concerns – depressive or anxious thoughts, anger outbursts, irritability, personality changes. Symptoms can last for hours, days, weeks, or longer. Ignoring your indicators and trying to “tough it out” with any brain injury can make symptoms worse. Heat The warmer months might be a challenge for some as walking outside or sitting in a hot house or car can produce feelings of fatigue and faintness. Some signs that your body is overheating are: headaches dizziness muscle spasms nausea These symptoms might be intensified in pregnant or menopausal women. If you’re taking a hike or doing another outdoor activity, always take more water than you think you need, especially on hot days or if you live in an arid region. Having extra water at the end of your activity is far better than running out and suffering from dehydration (see above), heat exhaustion, or heat stroke. Also, be sure to monitor how much sun you’re getting – too much exposure can lead to severe sunburn and serious skin conditions. To prevent these detrimental outcomes, always use sunscreen when spending significant time outside. For sufficient protection against damaging sun rays, it’s recommended to use SPF 30 or higher. Medications Several medications list dizziness as a possible side effect. These include: anti-depressants anti-seizure medications blood pressure medicines sedatives Always consult with a healthcare professional before taking any medications. Warning Signs of Dizziness Though dizziness may occur from any of the reasons listed above, it also may be biologically motivated. Many parts of your body, including your eyes, inner ear, brain, and spine, work together to create your equilibrium. When your sense of balance is thrown off, for whatever reason, it may result in feelings of dizziness. Dizziness may lead to a fall, which can be detrimental to your brain and body. It could be trouble if you faint, fall, or can’t walk for any of these reasons: head injury shortness of breath irregular heart rate/chest pains high fever vomiting seizures weakness/numbness in face or limbs sudden change in hearing, speech, vision severe headache If you have any of these symptoms, or have had a fall from faintness or dizziness, it’s recommended for you to immediately… Get Help As we’ve seen, there are many internal and external factors that can cause dizziness. It’s always best to document each incident and closely monitor any adverse aftereffects. Also, do your best to identify what caused the dizzy spell so that you can avoid that activity or stimuli in the future. If you’re experiencing ongoing bouts of dizziness, or any of the other warning signs listed above, it’s strongly recommended that you consult with a healthcare practitioner or specialist to get help right away! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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How to Make Friends at Any Age
There can be no doubt that friendships make life richer. They certainly make us happier, according to Harvard research – especially if our friends live nearby. Sharing our feelings with friends has been shown to activate the brain’s reward circuits, making us feel good. Friendships can help make us healthier, too. The bonds of friendship appear to help protect our brains against memory loss later in life. But what if you find yourself without friends? It happens. If you move or change jobs, or if your friends move away from you, you may find yourself without a buddy to call. You may need to learn how to make friends as an adult after a romantic partnership ends or when a longtime friendship has been lost. Don’t worry. We’re built to be social creatures. You can learn how to make friends regardless of your age. Here are some tips for making friends, informed by research and the advice of mental health experts. 8 Top Tips for How to Make Friends at Any Age 1. Make an Effort While circumstances can help when it comes to making friends, friendship requires effort. In fact, one study found that in people who hold the belief that friendship happens based on luck end up lonelier in the long run. You must be willing to take action if you want to make friends. That means saying hello, introducing yourself, sharing, listening, and asking others to do things. You may have potential friends all around you, but if you don’t make an effort, a friendship might not happen! 2. Pursue an Interest Here’s a win-win opportunity: pursue an interest (preferably one that involves other people). Take a photography class or volunteer for a beach cleanup. Maybe you can take a community hike, or perhaps you can work out regularly at the park. Whatever interest you pursue, you’ll have the joy of doing it, while creating opportunities for friendships to develop at the same time. Showing up consistently to your group or class is important to make friends as well. Research shows that when others see a new person regularly, over time they feel more friendly toward that person. This is referred to as “exposure effect.” Make use of it! 3. Say “Yes” If you’re in need of friends, follow the rule of saying “yes” to social invitations. When your colleagues ask you to join them after work, go! Even say yes to things you don’t want to do. If you don’t have the time or inclination to commit to an entire afternoon or evening, show up for an hour. Take advantage of opportunities that come your way. You never know where a potential friend might be. 4. Try an App Meaningful friendships can be made online, especially for people living in remote locations and elderly people who have trouble getting out. Use social media to your advantage! Facebook has literally thousands of groups to choose from. Whatever you decide to join, really give it a go. Show up regularly and engage. There are also apps like Meetup, Yubo, or Bumble BFF designed to make friendships. What’s wonderful about them is that you can find other people just like you looking to make new friends! 5. Develop Your Social Skills If you haven’t made a friend in a while, you might be rusty on your social skills. One way to start a conversation is to ask a question based on something you’ve observed. People love to talk about themselves! Slip in a compliment too for good measure. For example, a new (or existing) neighbor grows beautiful roses, and you happen to love gardening. The next time they are in their garden you could say, “I love how beautifully you grow your roses, what is your secret?” Really listen. Give the potential friend your full attention. Be genuine in your observations, questions, and compliments. Taking interest in another person helps to build friendships. 6. Look for Similarities Shared interests, values, and passions play an important role in friendships. Look at where you have similarities with others and build on them. This is easier if you join a group or take a class. Once you have an idea of what you have in common with a new friend, you can share information about books, articles, or TV shows you both like. Or you can really be bold and extend an invitation to an event, such as a concert or play, or activity that involves your shared interest. For instance, if you both like fitness and outdoor activities, invite your new friend to go for a hike, run, or walk. 7. Self-Disclosure and Humor Experts say that self-disclosure and sharing funny stories or inside jokes are ways to build a closer friendship. Self-disclosure is the act of sharing facts, inner thoughts, feelings, and emotions about your life and circumstances. This kind of sharing should come with time and earned trust. Whatever it is, the intent is to be vulnerable and let that person know you better. 8. Keep Expectations in Check Not every person will become a lasting friend and friendships take time to form. Don’t place too many expectations on new potential friendships. Be patient and trust the process. Friendly Reminder Be good to yourself while trying to make new friends. Keep up your self-care: exercise, sleep well, and relax. When you feel your best, it’s easier to meet new people. If loneliness overtakes you or you find it too overwhelming to extend yourself, consider getting the support of a qualified therapist. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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These Are the Top Health Benefits of Swimming and Water Play
Summer is here, and so is the heat. Whether you live near a pool, ocean, pond, river, lake, or kiddie pool...there are many compelling reasons to take a plunge! Swimming and water play are wonderful ways to cool down and have fun, and they offer myriad health benefits for your brain and body. What’s more, simply being around water can make you feel good. A concept called “blue mind theory” formulated by marine biologist Dr. Wallace J. Nichols, suggests that just being near, in, on, or under water can make you calmer, healthier, more connected, and happier. Most of us don’t need someone to tell us about the stress-reducing, mood-enhancing health benefits of water play and swimming because we’ve experienced them firsthand. But in case you need some extra motivation to treat yourself or your family to some water recreation or relaxation, here are some of the proven health benefits of swimming, sporting, playing, or being in or near water. 6 of the Top Health Benefits of Swimming and Water Play 1. It Makes You Feel Good In our modern lives filled with multiple stresses, whether real or imagined, more of us are experiencing extreme stress and feelings of anxiousness. This can impair brain function, immune health, mood, and overall well-being. It’s important to counter the stress response with calming, mood-boosting activities. Aerobic exercise, including swimming, is associated with stress reduction, mood enhancement, and better cognition as it increases blood flow to the brain and helps to improve sleep. Restful sleep is important to mood and brain function, too. One study on yoga and swimming found that swimming was associated with mood-boosting benefits in men and women. It appears that these benefits apply to many water activities. For example, surfers report experiencing a mood lift, often describing the sport as part meditation, part athletic. Indeed, research shows that surfing offers both calming and uplifting effects. While that can, in part, be attributed to the aerobic workout the sport provides, it also could be a benefit of negative ions, which are abundant in and around ocean waves. Experts believe that negative ions increase the oxygen flow to the brain, which results in greater alertness, less drowsiness, and more mental energy. Of course, there’s the factor of nature itself. Nature has a powerful impact on humans. Research has found that green environments may increase both self-esteem and mood, and the presence of water creates a more powerful effect. 2. Helps Reduce Risk of Major Health Issues Swimming is a fabulous, low-impact exercise to do regularly. Just 2 ½ hours total per week can decrease your risk of heart health issues, blood sugar problems, and other serious health issues, according to the U.S. Centers for Disease Control and Prevention. It also can reduce your risk of death to half that of inactive people. 3. Can Help Ease Pain and Improve Joint Health Swimming and most water exercises (with the exception of high-risk water sports) are gentle on the joints and are associated with pain relief. Research shows that those with muscle and joint pain can exercise longer in water than on land without increased effort or further pain. In fact, improvements in joint health have been noted in studies. 4. Beneficial to Aging Adults and the Disabled Many other forms of exercise are off limits to older adults and those with disabilities, but water activities, even the most basic forms, generally boost physical and mental health and help to improve overall quality of life. Any increase in movement helps to bring blood and oxygen to the muscles, joints, and brain – and takes away waste with highly sedentary people. With mobility issues, this becomes critically important. When the brain fails to get enough oxygen it doesn’t work as well. Hence, many areas of health can improve with supervised water exercise. For example, water play has been shown to help maintain bone health in post-menopausal women. 5. Restoration When you need a true break from too much thinking and are experiencing trouble focusing or holding attention, nature is the place to go. Researchers compared urban and natural environments and found that being in nature, or even looking at pictures of nature, can improve directed-attention abilities. In other words, pausing to look out at a glassy lake, a wind-swept ocean, or even images of tropical beaches can help you recover from mental fatigue and improve concentration. Other research shows that fluid movement, the kind of movement used while swimming, helps to bolster creativity. So, if you’re creatively fatigued, a swim could help with creative thinking too. 6. Social Fun The best part about water activities is that they’re fun! Whether it’s simple bonding time with the family in a pool or a sports activity – water play is just that, play. It’s no wonder that children almost universally love to be in and around water (of course, kids need close supervision with water play.) For older kids and adults, there are numerous water activities to enjoy. Learning a new activity is good for your brain since all new learning helps to build new neural networks in the brain, which can improve brain function. Team sports like competitive swimming, water polo, rowing, or sailing can become lifelong passions or hobbies and create lasting social bonds. Water activities can encourage the adventurer in you to come out to play with sports like river rafting, outrigger canoeing, standup paddleboarding, kayaking, kite surfing, and more. Gaze or Get Wet During these times of elevated stress and temperatures, go to the water! Whether you’re gazing or getting wet, you’ll most likely feel refreshed and happier. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Here Are Some of the Best Ways to Handle Anger
Anger is a powerful emotion. It takes skill to learn how to handle anger well. With the mounting divisiveness in our culture, it’s a good idea to brush up on a few anger management strategies. Anger Basics Anger isn’t necessarily a bad thing. In fact, some anger can be good…even lifesaving. For example, a flash of anger can trigger our “fight or flight” response helping to protect us in dangerous situations. Anger also motivates us to take action and stand up for things like justice. And interpersonally, healthy expressions of anger can foster more harmonious relationships. Yet, anger’s fiery nature means it can be highly destructive if it goes unchecked. Types of Anger Did you know there are different types of anger? Here are just a few: Impulsive, externalized anger can destroy relationships in a moment, or worse, lead to aggression and violence. Passive-aggressive anger often expresses itself as cynicism, hostility, putting others down, or being highly critical. Internalized, repressed anger is highly destructive, and can lead to mental health problems such as low mood, addiction, and low self-esteem, as well as issues with interpersonal relationships and general health. Physiologically, anger is associated with cardiovascular health issues and lowered immune function. It’s essential to health and well-being to know how to calm anger when needed, understand it, use it constructively, and take measures to ensure it doesn’t burn out of control. Here are some proven tips to help you handle anger better. Handle Anger Better with These 7 Calming Steps 1. Practice Deep Breathing One surefire way to dial down intense, acute anger, is to do some deep breathing exercises. Breathing from your belly calms the fight or flight response that often gets activated with sharp anger. It can help you to think more clearly and calm feelings of anxiousness too. Here’s a simple exercise you can use the next time you feel anger rising. Breathing with your diaphragm (or stomach) rather than your chest: Inhale for a count of 3 to 4 seconds Pause for beat Exhale for a count of 6 to 8 seconds Pause for a beat Repeat this pattern 10 times The calming effects of deep breathing are usually immediate. 2. Drop Any Judgments There can be a lot of shame tied to anger, especially if you have emotional outbursts that involve other people. Try to have compassion for yourself. Life is full of challenging stressors. Relationship conflicts, family issues, financial stress, memories of painful events, work problems, and the frustrations we encounter every day can easily wake the tiger of anger. Don’t judge your feelings but take responsibility for your actions. Make amends, if needed. Then focus your efforts on learning to calm that inner tiger. 3. Get Curious Anger is a signal that something is amiss. We generally experience it when we feel the need to defend ourselves. Get curious about it. Mental health experts often refer to anger as a secondary emotion that covers up any number of primary emotions. Anger is more protective, while primary emotions leave us feeling vulnerable, which can be very uncomfortable. These types of emotions may include feelings of sadness/grief, abandonment, betrayal, fear, loneliness, insecurity/lack of safety, being taken advantage of, shame, and more. So, when you feel angry, ask yourself what other emotions might be lurking beneath the surface, driving the anger. 4. Practice Self-Care Adults aren’t unlike small children – when our most basic needs go unmet, we can get very cranky! Ensuring you get plenty of restful sleep is an essential self-care strategy. Also, eat an abundance of brain healthy foods like lean protein (especially in the morning!), colorful fruits and vegetables, and healthy fats. Avoid excessive alcohol, caffeine, and refined carbohydrates as they can disturb sleep, spike blood sugar levels, and fuel anger. Providing your brain with the restorative sleep it needs helps to balance hormones, which can help regulate anger. Keeping blood sugar levels steady helps to promote a more positive mood. Of course, getting regular exercise is a fantastic way to boost mood and keep anger in check. 5. Learn to Communicate Constructively Experts suggest that you express your anger or frustration in a simple, direct, and nonconfrontational manner. Communicate your concerns and needs clearly and check yourself for any hidden desire to hurt or control. Think constructively and identify potential solutions. Speak only in “I” statements. Always be respectful. Don’t be accusatory and stay away from statements with “always” and “never.” The more specific you can be when expressing yourself, the better. For example, “I’m frustrated because I’m doing the dishes every day, and I’d like you to pitch in” instead of “You never do the dishes, and I can’t stand it any longer.” 6. Be Open to a New Perspective Our minds often tell us things that aren’t true. It may not actually be the situation that makes us angry, but what we think about the situation. Our minds have thousands of thoughts every day, and many of them are automatic negative thoughts (ANTs). These ANTs may make up all sorts of things about events, people, and situations. Question them. You’ll likely feel less angry if you choose a different thought. Psychologists call this technique cognitive reframing. Another helpful practice is to imagine being in another person’s shoes. Try to see a situation from their perspective. 7. Cultivate Relaxation In addition to deep breathing and excellent self-care, find ways to bring more relaxation into your life. That may include practicing a hobby or going on a travel adventure. It might be reading a book (rather than scrolling through social media!) on your lunch break. Perhaps it’s playing fun and social sports like pickleball. Take up a meditation practice. Get out into nature. Research shows that people who spend time in nature tend to have less anger and hostility. Anger Is Serious Anger issues aren’t to be taken lightly. If your anger feels out of control, causes you to act in ways you regret, or harms those around you, reach out to a mental health professional for help. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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What Are the Dangers of Being a Night Owl?
I’m like Batman. Am I a billionaire playboy who runs his deceased parent’s multi-billion-dollar corporation? No. Have I been trained in several forms of martial arts and regularly fight off a variety of criminals and supervillains? Nope. Do I have access to cutting-edge weapons, cars, and planes? I wish! So how am I like Batman? I’m a creature of the night. Or, to put it a different way, I’m a night bat…er, night owl. What’s a Night Owl? Named after the nocturnal bird, night owls are people who tend to stay up late into the evening or even into the early morning hours. Night owls may: Have more energy in the evening Stay up late Struggle to stay alert during the day Enjoy sleeping in Night owls may choose to stay up late or may be required to do so by their job (shift work). Some may find it difficult to turn their brain off until the wee hours but may have no problem getting to sleep once their head hits the pillow. That means night owls may not struggle with a sleep disorder, such as an inability to fall asleep or experiencing consistent sleep loss. Advantages of Being a Night Owl According to research, night owls may perform well on measures of cognitive ability, memory, and processing speed, even when those tasks take place in the morning. Though not always the case, night owls can be more creative than early birds. Night owls also may be more open to seeking out and engaging in new experiences. Many night owls catch a second wind in the late afternoon or evening. This may lead to more productivity later in the evening after everyone else has gone home from work. Some may enjoy their greatest periods of productivity and creativity after the rest of the world has gone to bed. This includes many artists, musicians, and writers. Disadvantages of Being a Night Owl The most obvious disadvantage of being a night owl is that most of the world operates on “normal” daytime hours, such as a 9 to 5 workday. This might create complications with scheduling early morning meetings and appointments or organizing your day to take advantage of the daytime business hours of companies, stores, and restaurants. Daytime school or college classes may be a drag for night owls too. Whether due to parental responsibilities or a demanding work schedule, many night owls may need to get up early in the morning, which can translate to a lack of sleep. Getting less than 6 hours of sleep each night has been associated with lower overall brain activity. The delayed sleep phase experienced by night owls may lead to morning drowsiness, poor concentration, and even serious sleep issues. Ongoing sleep problems can cause performance problems (at school or work) and mood issues. Can a Night Owl Change? As with any habit, change takes time…and intentionality. If the night owl life is working for you, you may not need to adjust your lifestyle. However, if you’re noticing any ill-effects from your sleep pattern, it might be time for a change. Shifting your sleep schedule will require a period of adjustment. The transition may require a lot of patience, both for you and those you live with. Incremental changes are recommended to help make the alteration of your sleep period as seamless as possible. Also, keep in mind that your natural sleep cycle may change over time. It’s common for those entering middle age or their later years to become early risers. Regardless of what time you prefer going to bed, here are some top tips for how to have better quality sleep… 5 of the Best Ways to Improve the Quality of Sleep for Night Owls Regular Sleep Habits Go to bed at the same time each night and wake up at the same time each morning, even on weekends. Instead of taking a nap to make up for lost sleep, power through until bedtime to maintain a regular sleep schedule. Taking naps when you feel sleepy during the day can disrupt your nighttime sleep cycle. Increase Your Melatonin Melatonin is the main sleep hormone and is central to all the body’s mechanisms for promoting restful sleep and healthy sleep patterns. It’s made and released from the brain during the night to naturally regulate the body’s 24-hour circadian rhythms and sleep/wake cycle. Increasing your melatonin, by taking a high-quality sleep supplement, might help you get to sleep and stay asleep throughout the night. Try Sound Therapy If you struggle to block out noise, try sound therapy, which can induce a peaceful mood and help lull you to sleep. Consider soothing nature sounds, wind chimes, a fan, or soft music. Slower classical music, or any music that has a slow rhythm of 60 to 80 beats per minute, may help with sleep onset. Practice Good Sleep Hygiene Though often associated with cleanliness, hygiene also applies to behavioral practices designed to sustain optimal health. Sleep hygiene is extremely important for a person’s brain health, physical health, and overall well-being. Limiting caffeine in the afternoon/evening, reducing stress, and not eating or exercising at least two hours before bed are proven sleep hygiene strategies. Enlist the Help of Family Ask family members to keep you accountable with maintaining a consistent sleep schedule. You can have them do a countdown every hour or half hour up to the time you’ve chosen to turn in for the night. If you’re single, set your phone or other device to give you prompts reminding you of your desired bedtime. This may help you wrap up projects/activities in a timely manner and mentally prepare you for a good night’s sleep. Quality, Restful Sleep Getting high-quality sleep is essential to health and well-being. Whether you stay up late or turn in early, it’s recommended that adults get 7 to 9 hours of sleep each night. Following the above tips can help ensure you get quality, restful sleep. However, if you experience long-term sleep issues, seeking professional help, from a doctor or sleep specialist, is a good idea. They can give you some sleep strategies and help get to the root of your sleep issues. If you’ve noticed any negative effects from staying up late, it might be time to reconsider the night owl life. Though it might be hard at first, stopping a project, turning off the TV, putting down the book, and hitting the hay can pay health dividends in the future. Just remember, you can’t accomplish everything in one day (or night). If you could, you’d be Batman. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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