Skip to content
Wellness Blog
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.
Learn more
Some of the Main Types of Hobbies To Help You Relax and Have Fun
American culture tends to value busyness and productivity over leisure time and relaxation. According to research presented in the Harvard Business Review, those who are busy and work long hours are perceived as having higher status. Yet, if you check current survey statistics on stress and low mood, it makes you wonder how well our values are serving our well-being. About 55% of Americans report feeling stressed during the day and roughly 22% report a variety of mood-related symptoms. Interestingly, the happiest countries in the world appear to value leisure more than we do as they’re among the countries with the shortest work weeks, according to World Populations Review. What do people do when they have time for rest and restoration? They participate in hobbies. Remember those? These hobbies may include: gardening baking walking jewelry making fishing, playing guitar knitting Activities like these are examples of hobbies that can help us relax, unwind, and get lost in simply being. It turns out hobbies can play a critical role in our happiness. Research shows that participating in a hobby, even if you aren’t talented or skilled in your chosen hobby, can help reduce stress. One study showed a 75% reduction in the stress hormone cortisol after participants engaged in the creative arts. Lowered stress hormones may indicate the activation of our body’s parasympathetic nervous system or the “rest and digest” response, which helps to counter stress. Participating in hobbies can have multiple benefits by providing social engagement, reducing feelings of anxiousness, promoting relaxation, helping to boost mood, and engaging the brain’s reward system. Here’s why it may be time to discover a new hobby or make a current one a high priority in your life. What Is A Hobby? If you’re all about work and achievement, you may not even know what a hobby is. So, let’s start with a definition from Merriam-Webster: a hobby is “a pursuit outside one’s regular occupation engaged in especially for relaxation.” The key points here are that a hobby is something other than your occupation, and it’s for relaxation. A hobby essentially creates more breadth to your life, a bit like spreading your eggs into several baskets – as it provides you with a meaningful experience outside of your work identity. A hobby also has a “for fun and for free” quality to it. There’s no expectation to perform, be the best, create a product, or make it into a business. 3 of the Main Types of Hobbies There are different types of hobbies, including: Creative Intellectual Therapeutic Sometimes these types overlap, and they all have therapeutic value. Creative hobbies – such as drawing, painting, making art, writing, songwriting, crafting, baking, woodworking, or quilting – engage the right side of your brain. Some creative hobbies require a certain level of mastery, which, over time, can activate something called a “flow state.” That’s when you’re fully immersed in an activity and get a feeling of energized focus and enjoyment. Intellectual hobbies include pursuits that build neuroplasticity and strengthen your brain. These hobbies generally don’t create things but may involve brain games such as sudoku, crossword puzzles, or playing chess. They also may include physical exercise like ping pong (table tennis), pickleball, ballroom dancing, learning a new language or instrument, or simply reading. Therapeutic hobbies are those that tend to provide a therapeutic or spiritual benefit, such as practicing meditation or yoga, biking, running, surfing, cooking, or volunteering to work with animals. Bottom line: there's an endless number of hobbies out there. A hobby can be anything you wish it to be. It might be walking on the beach, skipping stones on a lake, dancing, climbing challenging mountains, playing the ukelele, or carving wood trinkets. If you experiment with your interests, you’re bound to find a few you’ll enjoy. The Virtuous Cycle Looking at hobbies through the prism of brain health, reveals a virtuous cycle. When you start a new hobby, you may not feel motivated to spend time on it. It might be difficult. However, once you begin and feel the associated pleasure that comes with it, it triggers the brain’s rewards center. You get a hit of feel-good chemicals and you’re motivated to do it again. This is especially beneficial for recovering addicts. Hobbies keep the reward system healthy! There are many more benefits that can come from engaging in a hobby. If you’re participating a team sport, you’ll have the benefit of social interaction in addition to the fitness benefits, which support your brain, body, and mood. Developing an intellectual hobby is wonderful for brain health. For example, reading has been shown to protect against memory loss later in life. If you’re engrossed in a creative hobby, the flow state can deliver feel-good benefits. Therapeutic hobbies will generally relax you and counter stress in your life. In fact, a San Francisco State study found that non-work creative activities helped employees recover from work stress and even boosted performance when they refocused on their job. No Shame in Leisure Time More than 100 years ago, having leisure time to pursue hobbies was a symbol of status. Perhaps it’s time to bring back a little of that mentality. With the long days of summer upon us, it’s the perfect time to make pursuing hobbies fun again! 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.
Learn more
This Is Why Skipping Meals Isn’t Good for Your Health
In today’s busy world there are many reasons people skip meals. Why People Skip Meals According to research published in the Journal of Food Science and Nutrition Research, breakfast is the most frequently skipped meal of the day. The #1 reason people skip meals (breakfast in particular), is lack of time. Other reasons include: Lack of appetite Trying to lose weight Not able to cook Intermittent fasting Regardless of the reason (unless you’re fasting for medical or religious purposes), it’s recommended that you eat regular meals, even if they’re smaller ones, throughout the day. Consistently passing up on meals can lead to a host of mental and physical problems. Dangers of Skipping Meals Nutrient Deficiencies It goes without saying that skipping meals can lead to nutrient deficiencies. Still, due to the potential negative ramifications of frequently postponing meals, it’s worth repeating. Skipping a meal means passing up on an opportunity to nourish your body with the vitamins, minerals, amino acids, and other nutrients it needs to stay strong and healthy. When you finally get to your next meal, your low blood sugar level may tempt you to gorge on processed foods with simple carbs, which will only fill you up for the moment. Trouble is, carbs and other sugar- or fat-filled foods often contain little nutrition and can lead to weight gain and potential problems with your organs or other bodily systems. Energy/Mood Swings Skipping meals may also create blood sugar swings that can affect your energy levels and mood (ever been hangry?). Without a fresh intake of nutrients, you may end up feeling lethargic and mopey. Of course, this can affect your judgement and cause you to reach for unhealthy foods that won’t supply your body with key nutrients or satisfy your hunger. Temporarily abstaining from food and doing a workout might be a double whammy to your system since your body will struggle to pull from its nutrient stores to keep up with the increased energy demands. To prevent muscle strain and joint pain, there are several pre- and post-workout foods you should consider consuming. Drives Cravings Like the proverbial elephant in the room, if you’re hungry, the only thing you’re thinking about is eating. And, most likely, you’re thinking about foods that can give you a quick boost in energy, like high sugar/simple carb snacks. If your goal with skipping meals is to lose weight, it may backfire and lead to binge eating. Even if you’ve never had strong cravings for carbs and sugar before, skipping meals may create a dependency on foods with these unhealthy ingredients. Irregular Digestion Inconsistent eating patterns may cause digestive issues such as constipation, diarrhea, and even nausea. Falling into a pattern of skipping a meal and then eating a big meal can create additional distress in your digestive system. Eating regular meals filled with fiber-rich and plant-based foods is a solid way to help reestablish healthy digestive habits. Eating Disorder It stands to reason that irregular eating habits can lead to an eating disorder. Like the swinging of a pendulum, skipping meals followed by voracious eating can lead to rapid weight gain on one side and severe weight loss on the other. A brain receiving insufficient nutrients may drive these extreme diets, which can lead to severe eating challenges. One of the best ways to avoid the negative effects of skipping meals is to always carry healthy snacks that can help tide you over until the next meal. Here Are Some of the Best Healthy, Anytime Snacks Healthy snacks can be a key factor in supporting your ability to stick to a healthy food plan. Eating the right kind of snack between balanced meals can help you in several key areas: Assists you in achieving weight loss goals Keeps your blood sugar stable Curbs the urge to overeat Revs up your metabolism Provides the fuel you need to feel alert and focused throughout the day Eating sensible snacks also can help fight mid-morning fatigue, mid-afternoon carb cravings, and mindless evening grazing – one of the chief culprits in weight gain. What to Look for In a Healthy Snack To ensure you’re eating a healthy snack, make sure it includes: Protein: 7 to 10 grams of protein (equal to about 2 tablespoons of hummus or guacamole, or a slice of turkey, or 2 tablespoons of whole, raw nuts) Healthy fats: 3 to 15 grams of healthy fats, such as avocado, salmon, or seeds Complex carbohydrates: 2 or 3 cups of raw or lightly steamed veggies – or a serving of low-sugar fruit such as berries or tart apples 7 Healthy Snacks to Keep Handy Throughout the Day 1. Excellent Eggs One of the few foods considered as a complete protein, eggs contain all nine essential amino acids that the body can’t create on its own. Additionally, eggs are full of vitamins needed for the body to produce energy, such as thiamin, riboflavin, folate, and B12. That gold yolk color also provides carotenoids, which help the eyes function and may help with mental processing. 2. Dip Apple Slices As a healthy alternative to eating chips and dip, slice up an apple and dip the wedges into almond butter for an appetizing snack. For variety, use any organic, sugar-free nut butter as a great-tasting, protein-packed dip. 3. Snack Bags Emergency rations can be a lifesaver if your blood sugar drops and you get a snack attack. Examples of healthy snacks are low-sugar dried fruits (raisins, cranberries, and cherries), vegetables (baby carrots, celery, and snap peas), and nuts (almonds and walnuts). 4. Eat Edamame Replace finger foods like Skittles or M&Ms with shelled edamame (which is roughly the same size as those candies). Edamame is high in protein and fiber and is the perfect low-calorie snack for when you get the munchies. 5. Nutritious Nuts Almonds and cashews are an excellent source of protein, healthy fats, and fiber that can help balance blood sugar levels. They’re also packed with magnesium, a mineral that plays a key role in converting food into energy. Walnuts have more plant omega-3 fats than other commonly consumed nuts such as almonds, peanuts, and pistachios. 6. Turkey and Grapes For an energy-enhancing snack, eat two slices of lean deli turkey and a dozen grapes. This well-balanced snack is high in protein and antioxidants and should keep you sated until your next meal. 7. Healthy Chocolate Chocolate has health-promoting properties that support a positive mood and the ability to think clearly and focus. Unfortunately, most chocolate bars are loaded with harmful ingredients like sugar, dairy, and synthetic flavors that virtually cancel out chocolate’s powerful health benefits. Instead of chewing on a sugary candy bar, reach for a nutritious chocolate bar instead – one that will sustain your energy rather than making it crash after a brief spike. BrainMD offers two delicious chocolate bars that are sugar, dairy, and gluten free: Brain in Love and Brain on Joy. Stock up so that you’ll never be tempted to eat an unhealthy chocolate bar. Consistent Nutrition Though there might be a good reason for skipping meals, like a medical or religious fast, try not to make this a consistent pattern. There are a host of mental and physical complications that can result from failing to get regular nutrition. Planning delicious and healthy snacks is a great way to curb cravings for unhealthy foods and to avoid overeating at mealtime. Also, they can help you stay full between meals and help you achieve and maintain a healthy weight. The goal should be consistent, healthy nutrition. Never pass up an opportunity to give your body the nutrients it needs to function at its best. Skipping meals is a losing game, so don’t play it. 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.
Learn more
8 Smart Tips for How to Eat Healthy at Restaurants
Maintaining a brain healthy diet filled with whole foods, fruits, vegetables, nuts, seeds, lean protein, and complex carbohydrates is easiest if you have control over your meals – and most of us do at home. It becomes more challenging when eating out. In fact, research shows that restaurant meals in countries all over the world have larger portions and more calories. Studies also show that eating meals out is associated with higher sodium intake. Thankfully, health experts and dietitians have a treasure trove of tips for healthy eating at restaurants and how to eat healthy while traveling – and you’ll find the best of them below! 8 Quick Tips for How to Eat Healthy at Restaurants 1. Plan Ahead There’s a lot you can do to ensure you have a healthy dining experience when you eat out, starting with the choice of restaurant. Choose with health in mind! Peruse menus ahead of time to ensure there are plenty of brain healthy options such as quality proteins – lean meats, poultry, and fish, or tofu, nuts and beans if you’re vegan or vegetarian – as well as plenty of salads, vegetables, and healthy fats. If you have specific dietary needs, email or call the restaurant you select and make sure that they will be able to accommodate you. Select a few potential menu items before you go. Also, be sure you aren’t ravenous or too thirsty before you dine out. If you enjoy a snack of protein and fruit or vegetables and drink plenty of water before you eat out, you’ll be less likely to eat too much. 2. Don’t Drink Your Calories Skip the alcohol. It’s usually loaded with calories and is hard on the body and brain. It also loosens inhibitions, which makes it more likely you’ll make poor food choices. Skip sodas and juices too – they’re loaded with sugar. Choose water, iced tea, herbal tea, mineral water, or decaf coffee. 3. Limit the Bread or Chip Basket Many restaurants offer bread and most Mexican restaurants offer chips and salsa. Either immediately ask your server to take them away or if you can trust yourself to be moderate, take one piece of bread or a handful of chips, and set it on a plate for yourself. Then ask the server to take it away. 4. Adjust Your Portion Unless you’re having a fine dining experience, most restaurant portions are oversized. Accept this ahead of time and have a plan. Many couples split an appetizer or an entrée. If you’re dining alone, consider ordering two appetizers rather than a large entrée. Or, if you order a large entrée, get a to-go box and enjoy the leftovers the following day. 5. Swap and Add Considering that a balanced meal generally has a quality protein and ample veggies – shape your meals to fit the balanced meal model. If you order a sandwich that comes with chips or fries, swap them out for fruit or a salad. With a dinner entrée, swap fries for vegetables, whole grain rice, or quinoa. It’s always a good idea to go with more veggies since most Americans don’t get enough vegetables in their diet. 6. Choose Healthy Preparations Fried and sauteed veggies, meats, poultry, and fish typically have more salt and fat. Choose a preparation that’s better for your health, such as: baked broiled grilled poached roasted steamed These cooking methods generally have much less fat and sodium. 7. Elevate Your Dressings and Sauces Dressings, sauces, and condiments can add a lot of saturated fat, sugar, and sodium to a meal. Ask for your dressings and sauces on the side. A little olive oil and lemon with an occasional dip of your fork in your salad dressing can help to make a salad healthier. Choose broth-based soups over cream-based soups. If you’re having pasta, opt for a tomato-based sauce over cream-based. 8. Tea, Coffee, or Fruit for Dessert Here’s a novel idea: Skip dessert! Avoiding desserts reduces sugar and fat intake. It may be hard initially, but it’s easier than you think. Create new, healthier habits! Most fine restaurants will be happy to bring you plain, fresh berries instead. Or order a cup of tea or decaf coffee. If it’s a special occasion and you don’t have an issue with moderating your sweets, share a dessert with others. 4 Healthy Eating Tips for Travel Keep the eating out tips in mind when you travel, as well as these tips mostly centered on air travel. 1. Pack Snacks Preparing healthy snacks can pay huge dividends on travel days. Most airlines offer terrible food, if any at all. Take advantage of the fact that TSA allows you to bring non-liquid food items through security and pack healthy snacks. (They work just as well for train or car travel.) Ideal choices might be whole fruit, grass-fed jerky, healthy granola, roasted or raw (not salted) nuts, dried fruit, nut butters, low-sugar protein bars, hummus and veggie sticks, or boiled eggs. (Be aware that semi-liquid items like nut butters, hummus, and yogurt must be packed in 3.4-ounce containers (or less) and placed in a quart-size bag. You only get one bag allowed for your liquid items in your carry-on bag.) 2. Eat Before You Go Though there may be times when you can’t, always try to eat before you travel. If you’re flying, buy your meal in the airport terminal. It will be better than what the airline offers. 3. Stay Hydrated Traveling can be dehydrating. When flying, TSA will make you toss your water, so pack an empty water bottle. Or buy a water bottle after you pass through security. You can have your water bottle filled on your flight. You may also want to pack some herbal tea bags. Drink tea on your flight for hydration! 4. Go Food Shopping Once you get to your destination, fill up your hotel room refrigerator or rental kitchen with loads of healthy options (especially quick breakfast items) as soon as you arrive! It will set the tone for making healthy choices throughout your travels. It takes some effort to ensure you’re nourishing your brain and body with the right foods when dining out or traveling, but our modern lives truly do require mastering this skill for optimal health. 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.
Learn more
10 of the Best Free Father’s Day Gift Ideas
Father’s Day is rapidly approaching and you don’t have a gift. What do you do? Well, there are infinite options online, provided there’s enough time for the gift to arrive before Father’s Day. There’s also the old standby of buying him a gift card to his favorite restaurant or outdoor outfitter like Cabela’s, Bass Pro Shops, L.L.Bean, or Eddie Bauer. But that can come off as perfunctory and impersonal. So, what are your options for Father’s Day gifts when you’re short on time and money? Before you go reaching for a necktie, consider trying some of these thoughtful, and FREE, Father’s Day gift ideas: 10 of the Best Father’s Day Gift Ideas That Are Absolutely Free! Lighten the Load Reassign some of Dad’s chores to other members of the family. These can include standard tasks like taking out the trash, walking the dog, or washing the dishes. To put it over the top, consider getting up before he does and taking his vehicle for a fill-up and carwash. Breakfast in Bed And while you’re up early, either pick up or make his favorite breakfast. Show the Dad in your home how special he is by providing breakfast in bed. Hopefully it will set the tone for a happy day for him and the rest of the family. Movie Night Watching a movie can help you relax by taking your mind off the stresses of the day. This Father’s Day, have a movie night where Dad gets to pick the movie. If he’s dying to see a new release in the theater, consider splurging for his special day (of course, that disqualifies this tip as a free gift, but he’s worth it). Photo Collage Sort through your photo albums or digital photos to find some happy family moments and assemble them into a collage. Take photo negatives to a store to make copies or scan them into a computer to preserve the originals. This project can be a fun way to get the kids involved, too. When completed, be sure to hang the collage in Dad’s work/home office or another prominent place where he’ll frequently see it throughout the day. Also, create a digital copy that Dad can use as a wallpaper on his computer and devices. Backyard Beach If you don’t live in a coastal area or don’t have money to drive to the beach, bring the beach to Dad. Turn your back patio or backyard into a beach; bring out the lawn chairs, serve cold beverages and finger foods, and play some tropical tunes. You don’t need sand or ocean waves to have a relaxing good time. Coupon Book Create a homemade book of individual coupons that Dad can redeem after the holiday. These one-use coupons could be used to relieve Dad of certain chores or to offer help when he’s working on a project. This is a great way to extend a Father’s Day gift long after the holiday. Plus, creating the coupon book could be a fun activity for the kids. Play Board Games While Dad may enjoy playing video games with the kids, sometimes it’s nice to have a low-tech game night. Dig some board games out of the closet and let Dad pick his favorite. Playing board games can provide hours of fun and might be a great way to get the entire family together for Father’s Day. Get Outdoors Engaging in outdoor activities is important for everyone. Whether you enjoy hiking, biking, horseback riding or just taking a walk, being outdoors can have an overall positive effect on vitality. Walking can help clear the mind, improve mood, and burn some calories all at the same time. So, get the whole family outside for some exercise, fresh air, and good conversation this Father’s Day. Dad Mix Another fun family project is to create a mix CD or Spotify playlist for Dad. This can involve assembling and downloading some of Dad’s favorite songs or even curating a list of tunes that remind you of him. Either way, he’ll likely appreciate the thought and will remember the family every time he enjoys the playlist you’ve created. Story Time Ask Dad to share some stories from his past. This could include fun times from school or college, time in the military (if applicable), or other memorable moments. How did he meet his spouse? Did he ever meet anyone famous? What dreams does he still want to fulfill? Hearing Dad tell stories can be an enlightening experience, opening your eyes to things you never knew about him. Showing interest in his life will also let Dad know how much you care about him. Give from the Heart As the saying goes, some of the best things in life are free. When given from the heart, these gifts may mean more than an impersonal gift card or a present he’ll never use. There are dozens of free things you can give Dad that he’ll cherish, so crank up the creativity and get the whole family involved this Father’s Day. Be sure to share your free Father’s Day gift ideas and success stories in the comments section below. 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.
Learn more
Here Are Some of the Best Ways Acupuncture Can Help Your Brain
If you’ve ever had an acupuncture treatment, you may have experienced its calming effects – or perhaps some pain relief, or maybe it helped strengthen your immune system to better fight off a cold or flu. Indeed, this roughly 3,000-year-old form of healing offers these health benefits and many more – including brain health. Research is showing that a little needling is good for your mind! But before diving into the brain health benefits of acupuncture, it’s important to understand some basics. About Acupuncture For many people, the idea of an acupuncturist poking you with needles to improve health may seem truly bizarre. That’s understandable. Acupuncture was born out of a different system of medicine called Traditional Chinese Medicine (TCM). Yet, in recent decades, Western medicine has studied and embraced acupuncture. In fact, it’s so well accepted that many top U.S. medical schools now have acupuncture programs, including UCLA, Harvard, Yale, Stanford, and Johns Hopkins – to name a few. How Does It Work? In TCM terms, by stimulating specific anatomical points on the body, acupuncture helps to restore balance by unblocking energy (called Qi) that flows through the body along energy meridians. Through the prism of Western medicine, acupuncture points stimulate the central nervous system, which then releases a number of chemicals into your body’s muscles, spinal cord, and brain. It’s believed that these biochemical happenings are what stimulates the body’s natural healing response, promoting physical and emotional well-being. This stimulation typically involves penetrating the skin with hair-thin, sterile, one-time-use needles that are manipulated by the acupuncturist. While one might feel a sensation, most individuals experience little or no pain from the needles. The National Institutes of Health suggests that acupuncture might be a good option for those who struggle with persistent pain. Several studies show acupuncture may ease types of pain such as persistent pain in the lower back, neck, and joints. Research also suggests that acupuncture may be helpful for many other health issues such as dental pain, autoimmune issues/pain, wrist pain, cravings/addictive behavior, feelings of nausea, and cramping during menstruation. Below, you’ll discover how acupuncture can help support your brain function. 6 of the Best Ways Acupuncture Can Help Your Brain 1. Increased Cerebral Blood Flow A 2016 study examined acupuncture for rehabilitation of stroke victims. A number of post-stroke patients showed a marked influence on cerebral blood flow velocity to the brain following acupuncture. Increased blood flow to the brain is good for more than just recovering from a stroke – it also helps your brain function better. Although the brain makes up only 2% of your body’s weight, it uses 20% of the oxygen and blood flow in your body. With an ample blood supply bringing oxygen and nutrients to the brain, and taking away carbon dioxide and other waste, everything works better. That means better memory recall, focus, concentration, mood, and general cognition. 2. Fewer Migraines There have been several scientific studies conducted on acupuncture for migraines. One review study suggested that a course of acupuncture (at least 6 sessions) offers a legitimate option for relief for people suffering from migraines as it appears to reduce the frequency of headaches. What’s more, trials also suggest that acupuncture may be as effective as pain-relieving medication! 3. Reduces Stress, Improves Mood Studies have shown lower cortisol levels after acupuncture, which suggests that the body’s autonomic nervous system has switched off the stress response and turned on the “rest and digest” parasympathetic nervous system. This calm state increases brain connectivity and can help with attention, learning, and recall. Acupuncture also may help to release mood-lifting hormones and natural chemicals such as GABA, serotonin, dopamine, and endorphins. With its stress-reducing effects, acupuncture can help reduce feelings of anxiousness. 4. Increases Neuroplasticity Some research has suggested that certain acupuncture points have connections to various regions of the brain, and can help to encourage neurogenesis, strengthening of synapse connections and turnover, and dendritic repair. It’s believed that these effects may help protect against neurodegenerative issues. This kind of action is also important to memory and skill learning. 5. Sleep Restful sleep is essential to a strong immune system and an optimally functioning brain. Cognition and memory may suffer with lack of sleep. While more research is needed, acupuncture’s relaxing effects appear to help sleep. In fact, it’s been shown to be effective for people who struggle with sleeplessness. Some research also indicates that acupuncture may be particularly helpful for people who suffer with low mood related to sleeplessness. 6. Brain Fog Neuroinflammation can cause brain fog, which makes acupuncture for the brain compelling. In 2021, Harvard researchers examined how specific acupuncture points with added brief electrical stimulation led to significant reductions in inflammatory markers in animal subjects. Acupuncture appears to help clear the fog. Last Points The research backing acupuncture’s efficacy makes it a viable option for several health issues, and certainly for supporting a healthy brain. If you want to try it for yourself, it’s recommended that you discuss acupuncture with your medical doctor first, and seek out a reputable, licensed acupuncturist. Ask for a referral from your doctor or a trusted family member or friend. Remember, acupuncture takes time. Be sure you can commit to a full course of treatment before going and check with your insurance company to see if it’s covered. Don’t let the needles scare you; acupuncture can be a wonderful way to support your brain and body health. 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.
Learn more
7 of the Best Ways to Have a Stress-free Move
It’s no secret that moving is considered a stressful life event, and it can be particularly hard on children, research suggests. The peak moving season is May to August. If you’re planning a move or are in the process of moving, it’s a good time to explore how to handle the stress of moving. To make your move as stress-free as possible, here are seven tips to keep in mind! 7 Top Tips for How to Have a Stress-free Move 1. A Move Is an Ending A move marks the ending of a chapter in one’s life, and children and adults alike may have feelings of grief and sadness. It’s important to give yourself (as well as your children and partner) space to have those feelings. Consider creating a ritual prior to your move. Maybe light a candle and share memories and what you’ve enjoyed about living in your home. Bringing feelings to the surface will help keep stress levels down. 2. Start Sorting Early Whether you have a move date locked in, if you know it’s imminent, start the process of sorting and dispensing of unneeded items now. This is especially important if you’ve lived in the same residence for several years, or if you’re moving to another state or country. You may have an attic, garage, basement, or closets full of items to go through. Break it down, room by room. You may need to take it closet by closet, box by box, drawer by drawer. Donate, give away, or sell as much as you can. Remember, you can get a tax write off for items donated to charitable organizations. If you have time and energy, consider having a moving sale. This can be a tough process, but decluttering can reduce stress and boost mood! It will feel great to pare things down, like shedding a skin. 3. Pack Early and Label This is probably the single most important action you can take to ensure a less stressful moving day. Be sure you have all the materials you need – tape, packing paper or old newspaper, bubble wrap, and markers to label each box. If finances are an issue, check online neighborhood apps to see if anyone is giving away used boxes. Pack boxes carefully and methodically, labeling all sides for the correct room and a description of what’s inside. Make a schedule or goal for how many boxes you’ll pack a day or week. Start with the items you don’t often use and save everyday items for the last few days. Invite others to help you! Even if they help to pack just one box, the communal support and laughter will help relieve stress. 4. Use Movers If Possible If you can afford it, use a well-reviewed moving company, or better yet, take a recommendation from someone you know. Book early. Ask if they will offer cash discounts as this is a common practice. Be sure to ask what their policy is for broken or damaged items. If you have the resources, you can have them pack items for you, which can take a huge load off your shoulders. Just remember, items can get damaged during a move. Adjust your expectations. If you can’t afford movers, rent a truck and ask reliable family members or friends to help with your move. Take care of your movers. It may go a long way toward ensuring a positive outcome. Pick up coffee or make sure you have cold beverages. Offer to pick up lunch or dinner. Pay for gas if your movers are family or friends and always tip well. 5. Step Up Your Self-Care Keep your self-care habits on point as much as possible before and after your move. Get restful sleep Eat a brain healthy diet of lean protein, fruits, and veggies Avoid foods and beverages such as alcohol, caffeine, and refined sugar Don’t skip your exercise Make sure you have quiet time or meditation Stay plugged into your social support Maintaining good self-care will help you handle the stress of moving better. 6. Prepare for Your New Beginning Before you move is a great time to take note of resources in your new neighborhood. Find the closest grocery store, gas station, cleaners, and hardware store. Look for an appealing restaurant or coffee shop. If you have kids, research local recreational resources for them or if any kids their age will be in your neighborhood. If you have any friends or relatives in your new neighborhood, contact them and let them know ahead of time that you’ll be moving. Maybe make a tentative plan for a get-together after you’ve moved in. Start planting seeds for your new life ahead of time! 7. Easy Does It Once you’re in your new home with all your boxes, take it easy! You don’t need to unpack everything all at once. Unpack the boxes you’ll need right away – bedroom, bathroom, and kitchen. Don’t rush with the non-urgent items. You can plan to get through a certain number of boxes each day. If there’s a room in your new residence that won’t be used as much, designate it as the area to place lower priority items that you can unpack over time. Last Thought Remember, it takes time to make a new home feel like home. You may feel unsettled for a while after your move. That’s normal. Moving can be a wonderful, life-affirming process, as it’s a new beginning. A house-warming party is a great way to mark your new beginning. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
Learn more
One of the Best Ways to Relieve Stress is with the Parasympathetic Nervous System
It can be dizzying to stay on top of new health information. It’s almost like needing to continually update apps on your phone. But if learning about the parasympathetic nervous system (PNS) were like an app update, this is one you really need. In one word, here’s why it matters: stress. If you can learn how to activate your PNS, which is your body’s relax or “rest and digest” response, it can help lessen the ill effects of being excessively stressed. But before we get into that, it’s important first to fully understand how important it is to keep stress levels in a healthy range. Increased Stress Levels It’s no secret that we’re all living through a very stressful time. A survey conducted in March 2022 by the American Psychological Association and the Harris Poll, called “Stress in America,” found that Americans’ stress levels are extremely elevated, driven by multiple factors, including: the COVID pandemic, rising inflation, and the war in Ukraine, to name a few. A little stress is okay, maybe even helpful. It gets us to do what we need to do. But all these new stressors, on top of the pressures of modern living, can lead to serious health risks. Prior to the pandemic, the American Institute of Stress reported that, on average, upwards of 60 percent of primary care doctor visits were related to stress. That figure has likely increased during the pandemic for people of all ages. How Your Body Responds to Stress Normally, our fight-or-flight stress response is triggered by real or perceived threats, like a car coming at you while you’re driving, or a barking dog chasing you. Your brain perceives the threat, sends a message, and stress hormones such as epinephrine (adrenaline) and cortisol are released. Your heart rate increases, digestion slows or stops, reflexes are quickened, and in a flash you can either fight the threat or flee to safety. Also, your sympathetic nervous system (SNS) is activated. When the threat passes, your brain sends another message, and your body turns off the secretion of the stress hormones. The PNS is activated. Your heart slows, muscles relax, digestion turns back on. It’s a period of calm, rest, and recovery. Your body returns to homeostasis. This sounds simple enough. However, today our brains can overreact to non-life-threatening stressors all day long whether that’s a looming work deadline, persistent worry about a child, or simply driving in traffic. This is especially true for those who suffer from anxious feelings or have had trauma in their past. These perceived threats cause the SNS to stay engaged. Stress hormones continue to be released. When the stress response is prolonged, day in and day out, it can lead to severe stress, and this is bad for your health. It can suppress your immune system and increase your risk for all sorts of problems including: anxious feelings low mood digestive problems joint and muscle pain headaches heart health issues addictive behavior sleeplessness weight gain It also can cause brain health problems such as difficulties with memory and concentration. To avoid the above issues, it’s critical to learn how to calm an overactive sympathetic nervous system. Some of the Best Ways to Activate Your Parasympathetic Nervous System The SNS and the PNS (along with the enteric nervous system that regulates digestion) make up your body’s autonomic nervous system. The autonomic nervous system is part of the peripheral nervous system. It automatically regulates several processes such as heart rate, blood pressure, respiration, digestion, and sexual arousal. The SNS generally gets activated with the stress response and activities that require effort such as vigorous exercise. The PNS comes into play during times of rest and recovery, when you sleep, rest, or digest food, etc. The SNS and PNS are like a seesaw going back and forth throughout the day. To help keep excessive stress in check, here are several ways to unlock your inner relax response. 1. Laugh Laughter is good medicine! Enjoy it often. While at first it activates the SNS, as your laughter calms down, the PNS activates, bringing you into a relaxed state. Laughter can help relieve emotional stress and general tension. So, watch a comedy or tell a joke. Or you can try laughing yoga, which involves a series of movement and breathing exercises to deliberately encourage laughter. Laughter is so powerful, there’s even evidence that suggests simply hearing laughter turns on PNS activity. 2. Exercise Similar to laughter, moderate exercise engages the SNS at first, but it then unlocks the PNS leaving you very relaxed after a workout session. But don’t overdo it! Make sure your weeks are filled with enjoyable, gentle exercise you’ll actually do – it could be a simple walk, dancing around for several songs, or treading water in a pool for 20 minutes. 3. Listen to Music Research shows that listening to pleasant music increases parasympathetic activity. Or try a sound therapy class, which usually involves sitting quietly amidst the sounds of Tibetan singing bowls or gongs. 4. Relax in Nature Whether you take a walk in a natural environment or simply look at images of nature, they both can activate the parasympathetic nervous system. One study showed enhanced PNS engagement after just five minutes of viewing urban green space. Send Stress Packing Deep breathing, reading, meditation, watching an enjoyable show, getting a massage, napping, adequate sleep, and visiting with a friend are all things that can help activate your PNS. Of course, you can discover many more stress-relieving practices on your own. If you think about what relaxes you, it’s probably something that will help engage your body’s PNS! 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.
Learn more
What Is Pickleball and How Do I Play It?
Now that the days are getting longer and temperatures are getting warmer, many are heading outside to ramp up their physical fitness. Engaging in physical activities is important for everyone, especially those who live a sedentary lifestyle. Whether you enjoy hiking, biking, horseback riding, or just taking a walk, being outdoors has an overall positive effect on vitality. One sport that’s become increasingly popular in recent years is pickleball. What is Pickleball? Pickleball is a racket/paddle sport that combines elements of several other sports including badminton, ping-pong, and tennis. It can be played indoors or outdoors with two to four players. The sport requires the use of special solid paddles and plastic balls with holes. It’s a fun sport for people of all ages and skill levels. And, in addition to physical exertion, the game encourages friendly socialization. Brief History of Pickleball In 1965, Washington State congressman, Joel Pritchard, and his businessman friend, Bill Bell, were inspired to create a new sport when their families were sitting around with nothing to do. Though Pritchard’s home on Bainbridge Island (near Seattle) had a badminton court, Pritchard couldn’t find enough badminton rackets to play a game. He improvised with ping-pong paddles and a perforated plastic ball. After lowering the net and implementing a few minor adjustments to the rules, pickleball was born. In 1975, an article in Tennis magazine referred to pickleball as “America’s newest racquet sport.” The spring of 1976 saw the first pickleball tournament in Tukwila, WA. The United States Amateur Pickleball Association (U.S.A.P.A.) was organized in 1984. The sport has evolved from an ad hoc game played with handmade equipment and improvised rules into a popular activity enjoyed throughout the U.S. and Canada. In recent years, pickleball has received international attention as well…Asian and European countries are now building pickleball courts. Pickleball is one of the fastest-growing sports in America with 4.2 million players in 2020, up 21.3% from 2019. Pickleball can help support your mental and physical health in numerous ways. Here Are 5 of the Top Health Benefits of Playing Pickleball 1. Helps Burn Calories Though pickleball isn’t strictly an aerobic activity, the sport does offer moderate exercise that can help players burn calories. Even minor movements, like shuffling your feet or swatting the ball with a racket, can help burn some calories. Since it isn’t overly strenuous, pickleball is an ideal sport for people of all ages, but particularly for older players who may have reduced mobility and stamina. The smaller court means there’s less running than with other racket sports like tennis. This is especially true when playing doubles, as there will be less court to cover for each player. 2. Supports Heart Health Many physical activities can have a positive effect on heart health. Playing pickleball may help reduce unhealthy cholesterol levels and lower the risk for cardiovascular issues. A study in the International Journal of Research in Exercise Physiology found remarkable results with middle-aged and older adults who played one hour of pickleball three days a week for six weeks. At the end of the testing period, players exhibited improved blood pressure and cholesterol levels. Though conducted on a small sample of individuals, this promising research indicates pickleball’s potential to benefit circulatory and heart health. 3. Improves Mood and Outlook As with other forms of exercise, pickleball can serve as a natural mood boost. For starters, getting outside for some sunshine will naturally increase your stores of vitamin D3—a highly potent vitamin that can help improve mood. Physical activities like pickleball can help increase blood flow throughout your body, which helps bring nutrients and oxygen to your cells and organs, and then carries away the waste. Energizing exercise helps release feel-good endorphins and neurotransmitters such as serotonin. Since positive mood is a strong predictor of physical health, consistent daily exercise is one of the best ways to improve your serotonin levels and overall brain health. Another benefit of playing pickleball is that it encourages friendly competition and socialization which can help promote positive mood. Social connections can significantly affect your mental and physical health, so be sure to surround yourself with people who are happy, upbeat, kind, and who challenge you to be the best version of yourself. 4. Increases Agility and Balance Many will find pickleball to be a less punishing sport than tennis and other racket sports. This may be due to the fact that a pickleball court is smaller than a tennis court and that a pickleball moves slower than a tennis ball. These factors may allow for gentler movements, which should lead to greater agility and less strain on the joints, muscles, and ligaments than tennis. Playing pickleball may help improve your balance, too. It also can help increase your stamina and may improve your footwork and hand-eye coordination. These are all crucial “use it or lose it” abilities that are important to keep sharp as you age. 5. Promotes Long-term Independence Regularly playing pickleball can help sharpen the reflexes, even in older adults. It also may increase your range of motion, which can help prevent muscle and joint stiffness. Spokesperson for the American Council on Exercise, Chris Gagliardi, believes that the improved balance and reflexes one can gain from playing pickleball may help individuals live independently for longer. By contrast, a sedentary lifestyle can contribute to a loss of these skills and functions, which may lead to an inability to perform certain daily tasks and even cause serious illness. Paddle Up If you’re thinking about upping your fitness by playing pickleball, it’s a good idea to first clear it with your healthcare provider. Also, in preparation for playing this sport, be sure to research the rules, what equipment you’ll need to purchase, and where to find a court in your area. As a general goal, aim for at least 30 minutes of some form of physical activity every day. It’s recommended to play pickleball no more than three times a week to allow your body enough time to rest between each session. So, get some friends together and have fun playing pickleball! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
Learn more
Sweet Relief: How L-Theanine Gummies Can Help Calm Your Mind & Reduce Stress
A recent report from the American Psychological Association found that more and more Americans are experiencing elevated levels of stress. Additionally, almost half of them reported mood issues, as well as weight changes and problems with sleep – conditions that often accompany being emotionally overwhelmed. Does that describe you? If you’re looking for ways to increase calm and reduce feelings of stress, meet l-theanine! What is L-theanine? L-theanine is an amino acid that occurs naturally in green tea and is credited with the tea’s highly valued relaxing effects. It’s been researched in Asia as well as the West, and found to rapidly bring on relaxation, often within just minutes. Over a longer period, it can improve coping with stress, lessen feelings of anxiousness, and support healthy sleep. It can reduce tension and fosters a restful state without diminishing daytime alertness. It also can promote blood pressure stability against the over-excitability associated with stress. How L-theanine Works Working by way of nerve cell receptors for GABA, glutamate, and other neurotransmitters, l-theanine has calming effects while preserving mental focus. It’s rapidly absorbed and quickly shifts the brain toward a predominance of EEG alpha waves, which are associated with relaxation. In clinical research, l-theanine has been found to help improve attention, mood, cognition, and the quality of sleep. As a natural relaxant, l-theanine reduces tension and promotes rest without diminishing alertness. Reduces Stress & Anxiousness Humans react to stress with physiological changes, which defend against immediate danger but over the long term can become detrimental to health. Prolonged stress frequently precedes anxiousness. Anxiousness can have a crippling effect on productivity and well-being. With its numerous health challenges, the year 2020 saw a marked, worldwide uptick in anxiousness. Many individuals with anxiousness fail to acknowledge, and therefore fail to find relief for, this mental burden. Sadly, prevalence of this issue hasn’t improved in recent decades. Anxiousness is exacerbated by stress, which can be measured as elevated levels of the hormone cortisol. Lowering stress often will help lessen feelings of anxiousness. Considerable clinical research indicates l-theanine has potential to improve the life quality and well-being of individuals living with stress and feelings of anxiousness. Promotes Quality Sleep L-theanine also has the unique capacity to improve a person’s sleep experience, by bringing on relaxation that allows them to get to sleep. L-theanine typically improves quality of sleep while allowing them to wake up fully alert. As l-theanine improves sleep, it often can improve cognitive function. L-theanine also may help children with sleep challenges. Benefits of L-theanine Among its many benefits, l-theanine: Improves focus and clarity Doesn’t give you the jitters since it’s caffeine-free Has a gentle, relaxing effect without making you sleepy Can improve time to fall asleep, sleep duration, and sleep quality in children and adults L-theanine is very well tolerated when taken by mouth and has been found safe in numerous clinical studies with both adults and children. With such a variety of positive actions for overall brain and body health, BrainMD is proud to offer an effective dose of l-theanine in our ultra-pure, sugar-free… L-Theanine Gummies: Relax More, Stress Less These convenient, easy-to-take gummies can help lessen feelings of anxiousness and promote an overall state of rest and relaxation.* By reducing stress, L-Theanine Gummies also helps promote quality sleep.* L-theanine can rapidly increase your brain’s production of calming alpha waves without making you drowsy.* Say Goodbye to Stress Here are some of the key benefits of l-theanine: Fast-acting relief from stress and anxiousness* Lessens stress-producing cortisol* Provides sharper mental focus* These grape-lime flavored gummies deliver 100 mg of l-theanine per serving. L-Theanine Gummies FAQ How do I take L-Theanine Gummies? Adults and children, age 8 and up, take 1 gummy daily. Up to a total of 4 gummies per day can be consumed as needed or as directed by your qualified healthcare professional. We recommend you take them on an empty stomach. Why does the label say this supplement is fast-acting? Clinical studies have found l-theanine to bring on relaxation in less than an hour.* Can this supplement make me dependent on it, or addicted? No. As with other BrainMD products, this dietary supplement isn’t a drug and isn’t habit-forming.* Will this product make me drowsy if I take it during the day? L-theanine typically improves quality of sleep while allowing the person to awake mentally alert.* Is this product safe to take during pregnancy? It may well be, but from an abundance of caution we don’t recommend taking l-theanine while pregnant or breastfeeding due to insufficient scientific safety data.* Which other supplements would make this product work even better? Taking BrainMD’s NeuroVite Plus Multivitamin and Omega-3 Power will help ensure you’re getting the core essential nutrients your brain and body needs to best utilize L-Theanine Gummies.* Aside from what BrainMD usually leaves out of its supplements (artificial colorings/flavoring, etc.), what else distinguishes this supplement from other similar products on the market? Most gummies contain added sugar. Our l-theanine gummy is sugar-free. L-Theanine Gummies can help increase calm, clarity, and focus.* Try them 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 L-Theanine Gummies 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.
Learn more
Top Books for Your Summer Reading List + Dr. Amen's Picks!
If there was an easy way to boost your intelligence, comprehension, imagination, critical thinking, and vocabulary every day, would you do it? Well, you can! Reading 101 Reading books can help expand your knowledge, while also stimulating your brain in unique ways. Reading is more mentally demanding than simply processing images or speech. When you read, and work to understand a concept or try to picture a character or story, different parts of your brain – such as vision, language, and associative learning – begin working together. And, regardless of whether you’re right- or left-brained, you use both hemispheres of the brain when reading. Let’s look at some of the benefits of reading… 3 Brain Healthy Benefits of Reading Sharpens the Brain Reading can help increase your brain power. The mental stimulation it provides stokes the development of new neurons, which can help improve brain functioning. Another benefit of reading is that it can fire the imagination. It requires you to create mental images of the people, places, and actions described in the book. Of course, reading requires you to remember all those people and places too. Supporting memory is just one way reading can help keep your cognition sharp over the long-haul. Reading also can help change the structure of the brain. One study showed that a group of 8- to 10-year-old poor readers could be trained to become better readers over time. Expands Your Vocabulary Reading is a great way to expand your vocabulary. It’s also an effective way to become a more complete, competent writer. Your word knowledge and use of grammar may improve with the regular habit of reading. Also, reading a variety of fiction and nonfiction books can provide a broad array of concepts and terms which may help you become a more well-rounded person. Helps Reduce Stress Many people find reading to be a relaxing activity. Some even hardwire reading time into their daily schedule. Reading may work just as well as other relaxation methods, such as taking a walk or drinking a cup of tea. The Sleep Foundation suggests winding down at least 30 minutes before bed with reading (from a book, not a digital device), stating it helps you “get into the right frame of mind for sleep.” Top Books for Your Summer Reading List If you’re looking to add some quality books to your summer reading list, or if you’ve never had a summer reading list, here are some top selections in several different categories. For the week of May 15, 2022, these are the New York Times Best Sellers… Fiction (Print & E-Book) “It Ends with Us” by Colleen Hoover “Dream Town” by David Baldacci “City on Fire” Don Winslow “Where the Crawdads Sing” by Delia Owens “Verity” by Colleen Hoover Young Adult Hardcover “Welcome to the Universe” by Neil deGrasse Tyson, Michael A. Strauss, and J. Richard Gott “One of Us Is Lying” by Karen M. McManus “Gallant” by V.E. Schwab “She Gets the Girl” by Rachael Lippincott and Alyson Derrick “You’ve Reached Sam” by Dustin Thao Nonfiction (Print & E-Book) “Finding Me” by Viola Davis “The Palace Papers” by Tina Brown “The Body Keeps the Score” by Bessel van der Kolk “Unmasked” by Paul Holes “Freezing Order” by Bill Browder Children’s Middle-Grade Hardcover “Wonder” by R.J. Palacio “Refugee” by Alan Gratz “The Last Cuentista” by Donna Barba Higuera “Daughter of the Deep” by Rick Riordan “Witchlings” by Claribel A. Ortega Advice, How-To & Miscellaneous “Atomic Habits” by James Clear “The Mothers and Daughters of the Bible Speak” by Shannon Bream “Good Eats 4: The Final Years” by Alton Brown “Atlas of the Heart” by Brene Brown “Half Baked Harvest Every Day” by Tieghan Gerard Dr. Amen’s Top Book Recommendations Here are some health and wellness books Dr. Daniel Amen highly recommends… Also, be sure to grab a copy of Dr. Amen’s new book, “You, Happier. "In my newest book You, Happier it reveals that happiness is a brain function. With a healthier brain always comes a happier life. Creating consistent happiness is a daily journey. Read about the 7 neuroscience-based habits, rituals, and choices that will boost your mood and help you live each day with clearly defined values, purpose, and goals." - Dr. Daniel Amen 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. Keller, T. A., & Just, M. A. (2009). Altering cortical connectivity: Remediation-induced changes in the white matter of poor readers. Neuron, 64(5), 624–631. https://doi.org/10.1016/j.neuron.2009.10.018 2. Tamir, D. I., Bricker, A. B., Dodell-Feder, D., & Mitchell, J. P. (2016). Reading fiction and reading minds: The role of simulation in the default network. Social Cognitive and Affective Neuroscience, 11(2), 215–224. https://doi.org/10.1093/scan/nsv114
Learn more
Here Are Some of the Top Reasons to Avoid Forever Chemicals
Whether you realize it or not, you’re constantly being exposed to toxins. Dangers of Toxins Every day, you’re subjected to a host of chemicals, pesticides, fumes, and personal products that can be damaging to the brain and body. Common toxins can be absorbed through the skin (when you rub in a cream, for example), ingested (when you eat or drink), or inhaled (when you breathe). Toxins can have a negative effect on practically every part of the body. Your 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 cravings Where Toxins Hide Out Here are some examples of where you can find toxins in your house. Beauty Products The average American woman uses about 12 personal care and cosmetic products daily. The average man uses about 6. Many of these products contain toxic substances. Cleaning Supplies As with personal care products, many cleaning supplies are filled with toxins. Use an app like Think Dirty to identify toxic products and purge them from your bathroom and kitchen. Mold Mold and fungi thrive on drywall, wood, and other soft materials and flourishes in dark and moist environments. A small drip from a leaky toilet, shower, or sink is all it takes to create a major mold problem. Substances Toxic brain exposure, from smoking or alcohol/drug abuse, is linked to accelerated mental decline and an increased risk for memory problems. While these toxins are well-known, others are less obvious and can come from unexpected places. Among these hidden toxins are “forever chemicals.” What Are Forever Chemicals? The scientific term for forever chemicals is PFAS (per- and polyfluoroalkyl substances). These manmade chemicals are common in consumer products that are grease-, stain-, and water-resistant. This includes non-stick cookware¹ and waterproof clothing. So, why are they called forever chemicals? Because they’re practically indestructible. Unfortunately, these toxins are difficult to avoid since they’re in so many products we use every day. And here’s the really bad news…they’re inside us too. A Brief History of PFAS In 1946, the DuPont manufacturing company introduced the non-stick cookware known as Teflon. Numerous fluorinated chemicals were created based on Teflon, and they were used in a variety of products. A short time later, 3M became the main manufacturer of PFAS products. In 1950, 3M studies confirmed that PFAS could pollute the human blood. By the 60s, joint 3M and DuPont animal studies showed that PFAS were harmful to health. Both companies found a link between PFAS and extreme illness in many of their employees in the 80s. The Teflon chemical was discovered in the drinking water in Parkersburg, West Virginia in 2001. This led to a class-action lawsuit against DuPont, which knew PFAS were hazardous to its workers and the local community. The lawsuit initiated several studies, some of which link Teflon to serious medical conditions. The Problem with PFAS According to one health expert, PFAS are harmful for three main reasons: PFAS are extremely hard to break down in the environment and in our bodies. They’re hard to contain because they move through the environment rapidly. Even low levels of exposure to PFAS can be damaging to our health. As if that isn’t bad enough, many manufacturers choose not to disclose the use of PFAS in their products. How Do PFAS Impact Health? Numerous animal or human studies have linked PFAS to: Reproductive problems Endocrine disruption Weakened childhood immunity Increased cholesterol Low birth weight Severe liver and kidney issues Many independent studies have shown the negative impact of PFAS on people of all ages. PFAS were found in the breast milk, umbilical cord blood or bloodstreams of 98% of participants in a NHANES survey.² Common Items with PFAS Keep an eye out for PFAS in these everyday products: Clothes Be sure to look for PFAS when purchasing shoes, raincoats, yoga pants, and other accessories. Check the labels on stain- or water-repellent clothes, such as Gore-Tex jackets. Food Alarmingly, PFAS have found their way into foods. The chemicals used in many non-stick pans can get into cooked foods. Also, PFAS can find their way into foods via air, soil, and water. Paper and Cardboard PFAS are widely used to coat pizza boxes, fast food wrappers, microwave popcorn bags, and many other paper goods to make them grease resistant. Water According to data collected by the Environmental Working Group and Northeastern University, PFAS have been found in the water systems of 43 states. Contamination can come from industrial dumping into rivers or lakes, or the seeping of PFAS into groundwater from trash or landfills. It’s believed that over 200 million Americans have PFAS in their drinking water.³ Furniture and Carpets Stain-resistant furniture and carpets treated with Scotchgard, Stainmaster, or other fabric treatments can contain PFAS. Personal Care Products Some scientists from EWG have discovered PFAS in 66 personal care products from 15 brands. These products include shampoo, shaving cream, and sunscreen. Other Home Goods Many home goods contain PFAS. These include a wide range of items from dental floss to mattress pads to umbrellas. Always check labels for PFAS. Reduce Toxic Exposure 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 toxins, it’s a good idea to ditch personal care and cleaning products that contain harmful ingredients. Also, keep an eye out for forever chemicals when purchasing clothes, non-stick pans, and other home goods. Remember, 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. References: 1. Sajid, M., & Ilyas, M. (2017). PTFE-coated non-stick cookware and toxicity concerns: A perspective. Environmental Science and Pollution Research, 24(30), 23436–23440. https://doi.org/10.1007/s11356-017-0095-y 2. Calafat, A. M., Wong, L.-Y., Kuklenyik, Z., Reidy, J. A., & Needham, L. L. (2007). Polyfluoroalkyl chemicals in the U.S. population: Data from the National Health and Nutrition Examination Survey (NHANES) 2003–2004 and comparisons with NHANES 1999–2000. Environmental Health Perspectives, 115(11), 1596–1602. https://doi.org/10.1289/ehp.10598 3. Andrews, D. Q., & Naidenko, O. V. (2020). Population‑wide exposure to per‑ and polyfluoroalkyl substances from drinking water in the United States. Environmental Science & Technology Letters, 7(12), 931–936. https://doi.org/10.1021/acs.estlett.0c00713
Learn more