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What Are the Different Types of PTSD?
What comes to mind when you think of post-traumatic stress disorder (PTSD)? Maybe the flashbacks soldiers experience after returning from combat? Or perhaps losing a friend or loved one in an accident? It’s true that PTSD typically results from witnessing or experiencing traumatic events and life-threatening occurrences like these, as well as others such as natural disasters, assaults, and abuse. Yet, our understanding of trauma has evolved and broadened in recent decades. We now know that the diagnostic definition of PTSD also includes a related disorder called Complex PTSD, which can result from the accumulation of smaller stresses or traumas, often experienced in childhood, or even a significant emotional trauma. Additionally, we know that these traumas can cause changes to the brain and behavior, compromising health and well-being for many people. Let’s take a closer look at PTSD, and what can be done to treat it. What Is PTSD? When we experience an actual traumatic event or series of events, the body’s stress response is triggered. Our built-in “fight-or-flight” response releases cortisol and other stress hormones into our brain and body. This causes our heart rate to increase and prepares our muscles either to run away from whatever could hurt us or to freeze. In normal circumstances, the stress response system turns off after the threat passes. When we experience a life-threatening situation or trauma, parts of the brain turn off, allowing us to focus on escape/survival. This can result in some of the trauma’s memories getting placed in non-cognitive areas of the brain, such as the sensory system (associated with sights, sounds, and smells), or in the body. When a person struggles with PTSD, the brain doesn’t process the trauma correctly. The memory of the event isn’t filed in the past; the brain and body experience it in the present. The body’s stress response remains engaged, and the brain stays on high alert for potential danger, even when no danger exists. With the traumatic memory placed in the sensory system, sights, sounds, and smells can become triggers. Research shows that the brain’s amygdala, hippocampus, and prefrontal cortex are affected by trauma. It’s believed that the symptoms of PTSD represent the behavioral manifestation of the stress-induced changes in the brain’s structure and function. Signs and Types of PTSD The most common signs of PTSD include: memories/flashbacks nightmares disrupted sleep low mood anxious feelings general irritability hypervigilance jumpiness trouble concentrating intense guilt or shame PTSD increases the risk of addictive behaviors, risky behaviors, and suicidal thoughts. While PTSD (including Complex PTSD) is a broad diagnosis, there are several types of PTSD that professionals use to help diagnose and treat sufferers. Here are the types of PTSD: Acute Stress Disorder – Feelings of anxiousness and avoidance may develop within a month after a traumatic event, but it isn’t PTSD yet. Dissociative PTSD – When an individual detaches from the trauma, feeling very separate from the event or “outside” of his/her own body. Uncomplicated PTSD – When an individual re-experiences the traumatic event and avoids people and places related to the trauma, but it isn’t associated with other mental health issues. Comorbid PTSD – When an individual shows signs of PTSD plus an additional mental health issue like low mood, feelings of anxiousness/panic, or addiction. Complex PTSD Complex PTSD typically results from prolonged or chronic trauma (frequently experienced in childhood), such as ongoing physical, emotional, or sexual abuse. Adverse childhood experiences (ACEs) are highly associated with Complex PTSD. When there are more ACEs, the greater the chances of developing PTSD. ACEs broaden the causes of PTSD, which also may include: parental separation or divorce untimely death or suicide of a friend or family member active substance abuse in the family mental health disorders in a family (especially untreated ones) neglect poverty instability or lack of adequate shelter incarcerated family members Some emotional traumas can lead to Complex PTSD as well, such as verbal or emotional abuse, or prolonged neglect. Emotional trauma is any kind of overwhelming experience or series of highly distressing events that exceed an individual’s ability to process the emotions involved and cope satisfactorily. This often happens in childhood but can happen in adulthood too. These nonviolent causes of trauma and PTSD produce additional signs such as dysregulation, aggressive behavior towards self and others, forgetfulness and dissociation, somatization, distrust, shame, and self-hatred. There also may be issues with low self-esteem, where the sufferer feels somehow to blame for their trauma (especially when the trauma involves childhood caregivers). They may also experience emotional dysfunction and relationship problems, often staying in unhealthy relationships because it feels normal. Treatment for PTSD The good news is that PTSD and Complex PTSD can be treated. Research shows that cognitive behavioral therapy can help reduce the symptoms of PTSD, as well as reverse the underlying neurobiology in the brain. EMDR (eye movement desensitization and reprocessing) is another treatment that’s been effective for many people with PTSD. Also, there are lifestyle measures you can take, such as practicing yoga, eating a brain healthy diet, exercising regularly, reducing alcohol consumption, and practicing mindfulness meditation. If you recognize the signs of PTSD in yourself or a loved one, reach out to a trauma-informed mental health professional for help. Recovery from PTSD may take time and a concerted effort, but it is possible! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Strength Training: Some of the Best Ways to Stay Strong Over the Long Haul
One of the best brain healthy habits is getting regular exercise. Importance of Exercise Exercise improves the flow of oxygen, blood, and nutrients to the brain, which helps it to function at its best. Physical activity can help protect the body against many health problems, including high blood sugar levels. Also, a regular exercise routine can help reduce stress, improve sleep, enhance mood, and support healthy blood pressure levels. Aerobic exercise aids the process of neurogenesis, which helps maintain memory and protects against cognitive decline and recall issues. Exercise can help bolster mental and physical fitness across the lifespan. The Secret to Longevity Did you know that a key predictor of longevity is the amount of lean muscle mass you have on your body? The “use it or lose it” saying certainly applies to aging. Without a consistent exercise regimen, your muscles may become weak and flabby and your joints stiff and brittle. No matter your age, moderate exercise can help prevent memory problems, improve mood, boost focus, and enhance your brain’s ability to repair itself. One of the types of exercise that can be a boon for people of all ages is strength training. Strength Training Basics Strength (or resistance) training is a physical activity designed to improve muscular fitness by exercising different muscle groups against external resistance. You don’t need to become a bodybuilder or join a gym to enjoy the benefits of strength training. Weight training is user-friendly and can be done at home. Resistance can come from many things including: your own body weight traditional free weights/dumbbells weight machines medicine balls resistance bands elastic tubing soup cans or milk jugs filled with sand Strength training can be modified so that people of all ages, body types, and fitness levels can participate. Strength Training Benefits When you build muscle through strength training, you also may improve your brain health. A review of research published in the American Journal of Lifestyle Medicine found that strength training is associated with numerous health benefits, including a brighter mood and reduced feelings of anxiousness in healthy adults, improved cognition and memory among older adults, and better self-esteem. Two of the best physical benefits of resistance training is that it helps prevent muscle loss and helps to increase bone mineral density. As we age, muscle mass decreases approximately 3-8% per decade after the age of 30, and this rate of decline is even higher after the age of 60. All aging adults are at risk for bone loss, including post-menopausal women. Using resistance exercises to work your muscles can help fire up the metabolism to burn more calories, which can aid in weight loss and help to lower abdominal fat. It also can improve sleep, normalize blood sugar and cholesterol levels, support cardiovascular health, and increase flexibility and mobility. It’s recommended to incorporate some form of resistance training into your schedule 2 to 3 times a week. Muscle burns more calories than fat, so the more muscle you have, the more calories you’re likely to burn. Strength Training and Mood Resistance training may help improve mood and overall well-being. Like aerobic exercise, strength training stimulates the brain’s pituitary gland to release endorphins, which are morphine-like hormone molecules that enter the brain’s neurons. This action can block pain impulses, resulting in a mildly euphoric feeling. Another chemical stimulated by aerobic exercise and strength training is called brain-derived neurotrophic factor (BDNF). BDNF is produced in the hippocampus and has mood-boosting properties. It’s important to ensure healthy levels of this protein since BDNF is found in lower levels in people who suffer from mood problems. Strength training can produce feel-good effects in the brain, which may help improve your mood. Start a Strength Training Routine with These Simple Exercises! An easy way to begin a strength training regimen is with movements that require you to use your own body weight as resistance, like: squats with a chair push-ups planks These exercises will help strengthen your core and support your posture. The American College of Sports Medicine recommends doing 8-12 repetitions of 8-10 different exercises that target all major muscle groups at least twice a week. Also, they recommend giving yourself at least one day off after a strength training session. The American Council on Exercise offers a free collection of body-weight exercises. These are great for all levels of fitness. Also, you can work with a personal trainer or take a strength training fitness course. For added convenience, many personal trainers and fitness studios now offer online options. Caution: avoid excessive exercise, which can cause free radicals to attack your cells, damage your DNA, and accelerate aging. Stay Strong Exercise is a great way to feel better, gain health benefits, and just have fun. As a general goal, aim for at least 30 minutes of some form of physical activity every day. If you’re looking to lose weight, you may want to extend the duration and increase the intensity of your workout sessions. Many have discovered the positive physical and mental effects associated with strength training. Though any exercise can benefit the brain and body, incorporating these strength training exercises into your workout routine can help keep you strong and fit as you age! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Best Natural Ways to Prevent Hair Loss as You Age
Hair is one of several physical characteristics that makes us human. Our hair is closely woven into how we see ourselves in the world. Hence, it can be deeply disturbing for the estimated 80 million Americans (roughly 50 million men and 30 million women) who experience some form of hair loss. Indeed, medical experts have noted that losing one’s hair can bring on feelings of loneliness, shame, lack of confidence, isolation, and a poor self-image. One study on the psychological effects of a certain form of hair loss found higher rates of low mood and anxious feelings in those with hair loss than in the general population. While alopecia is the general medical term given to hair loss, there are a number of different types that stem from a variety of causes – including genetics, stress, hormonal changes, particular hairstyles and hair products, medications, and several medical conditions. The good news is that there are solutions. By taking certain measures, you can prevent hair thinning, learn how to stop hair loss, and regrow hair naturally. Types of Hair Loss There are many types of hair loss – here are several of the most common: Shedding According to the American Academy of Dermatology, it’s normal to lose 50 to 100 hairs a day. However, if you’re losing significantly more hair than that a day, you may be shedding. This condition is typically temporary and has to do with a period of stress. The shedding usually occurs a few months after a stressful event. Common stressors include significant weight loss, giving birth, stopping birth control, a major illness or surgery, high fever, the death of a loved one, or divorce. This kind of hair shedding is called telogen effluvian, and it usually stops when your body readjusts. After about six to nine months, your hair grows back to its normal fullness. However, if you remain stressed, the hair shedding can continue long-term. Male and Female Pattern Hair Loss This type of hair loss, called androgenic alopecia, is the kind you inherit. Hair follicles shrink and eventually stop growing hair. It can start as early as the teens, but many start noticing thinning in their 30s or 40s. Age-Related Hair Loss Most of us lose some hair as we grow older and hair growth slows. At some point, our hair follicles stop growing, and our scalp thins. Alopecia Areata Alopecia areata develops when your body’s immune system attacks hair follicles, causing hair loss. The most important thing you can do if you notice hair loss is to see a medical doctor to get an evaluation. Accurate diagnosis can help lead to an effective treatment. 5 of the Best Natural Ways to Promote Healthy Hair Growth Here are a few things you can do to support healthy hair growth: 1. Reduce Stress If stress is causing your hair to shed, it’s vital that you to find ways to relax. Take a yoga class, exercise regularly, practice meditation and deep breathing, or enjoy relaxing hobbies like reading or baking. 2. Adopt a Healthy Diet Eating a diet rich in fresh vegetables and fruits, lean meats and healthy fats (fatty fish, avocados, nuts), can have tremendous health benefits. Avoid excess alcohol, red meat, refined carbohydrates, sugar, food additives, and artificial sweeteners. 3. Use Gentle Chemicals If you wear a hair style that pulls at your scalp, such as tight braids, dreadlocks, or ponytails, it could be contributing to your hair loss. Wear your hair loose or down. Try to eliminate hair care products with harsh dyes and chemicals. Also, don’t use heated appliances, which can be hard on your hair. Talk to your hairstylist about using gentler products and consider purchasing a quick-dry towel so you don’t have to blow-dry your hair. 4. Get Proper Nutrients It’s important to have a consult with your doctor before taking any supplements or dramatically shifting your diet. Hair loss is often related to deficiencies in certain amino acids, the building blocks of protein, as well as minerals (iron, zinc, copper) and vitamins (folic acid, biotin, vitamin C, D, and A). You can get more protein in your diet by eating Greek yogurt, protein powder, lean poultry or fish, and beans and rice. Also, high-quality supplements can help fill nutrition gaps with vitamins and minerals. 5. Moisturize Your Scalp Coconut oil, olive oil, and essential oils (mixed with a carrier oil) are all wonderful moisturizers for your scalp. A healthy scalp helps to support healthy hair growth. Once a week, or a few times a month, massage about two tablespoons of one of these oils into your scalp for 15 to 20 minutes before shampooing your hair. Olive oil has antioxidant and antibacterial properties that can be beneficial to scalp health. Coconut oil has anti-fungal properties that can be useful if you suffer from any kind of fungal hair loss. Lavender oil is an especially good essential oil to promote hair growth. The Final Cut A dermatologist can provide you with many more options, including medication (if needed), laser therapy, hair transplant, and more. Of course, while dealing with hair loss, wigs, new hair styles (including shaving your head bald), and hats can all help to create a stylish look. 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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Tips from a Pro: Here's How to Play "Brain Smart" Golf
How do you feel when you get the chance to play a round of golf? If you’re like most golf enthusiasts, you’re excited beyond belief! The butterflies in the stomach and the anticipation of a great round with friends, hosting the low round trophy, or perhaps being the envy of the entire club or your peer group. You’ve worked hard with your coach, endless hours of lessons and drills and work on your swing. You’ve prepared well technically for the best golf of your life, but when you get to the first tee, you may be nervous, unsure, and edgy. As the round gets underway, your confidence begins to weaken and anger and stress sets in. You’re defeated and can’t seem to change the pattern or get to a “positive place.” You just want the round to be over. You wonder if all the hard work was worth it. You may even, God forbid, have a few choice words you want to direct at your coach/teacher. Much of the feeling is disgust and embarrassment. How could someone who works so hard, play so poorly? I’m here to tell you golf is an incredibly hard game! Golf is the only sport where the training field isn’t the playing field. Think about that. We practice adjacent to where we play the game. It’s a miracle anyone can take skills from the practice area to the course and do well. The 4 Buckets Approach to Golf To be our best, there are “4 Buckets” we need to work from as we learn to play the game well. These buckets are physical, mental, technical, and tactical. Many teachers and players focus only on the technical aspects of the game, so the players are incomplete and naturally get exposed when playing. If we only work on one area, we’re deficient in three areas that are just as critical to our success. In my initial assessment of players I ask, “What have you done for your mental game?” Most say “Nothing,” or they have no idea what I’m asking. Our mental game, a.k.a. our brains, are as important if not more important than how far we hit our driver or our spin rates with a wedge, because all we do comes from the brain. We cannot visualize or make decisions without our brains. We cannot have recall, good or not so good, without our brains. Without our brain we cannot perceive ourselves and our confidence level on a skill (internal influences) or perceive the environment around us (external influences) like danger or safety. Our responses to internal and external influences can make or break the day, so mental game work is critical to success. Beyond Technique As a coach and competitive player, I know from experience that we can work on our technique all we want, but we need to also add a physical and mental component to our training as well. Yes, I mean the gym and the creation of habits that help you function and move effectively, but also help prevent injury and assist in recovery. Yes, I mean proper hydration and nutrition and avoiding substances that prevent you from playing your best like caffeine, alcohol, and sugary foods/drinks. If you really think about it, many of the “things” we consume hurt our clarity and decision-making ability on the golf course and accelerate a surge of cortisol, adrenaline, and norepinephrine, which are our body’s three major stress hormones. Isn’t golf supposed to be relaxing and fun? It is, if we do things right. Playing Golf with Your Brain I’ve seen so many players inflict harm on themselves either through substances, thoughts, or self-talk. It’s important that we play “brain smart” golf by understanding our brains and how we can care for them. As for me, I’ve had 5 TBIs (traumatic brain injuries) and have done many things over the past few years to learn how to control my mood, stress level, and breathing off and on the golf course. I was introduced to BrainMD by a long-time student and friend who played 9 years as a center in the NFL. I took a simple brain quiz online and was encouraged for my best health to take daily supplements (my bundle is Brain & Body Power MAX, ProBrainBiotics, Serotonin Mood Support, and Magnesium Chewables). I do all I can to create a positive brain environment, for example, not consuming substances I know are irritants and cause edema. I try new and exciting activities to challenge my brain and create neuroplasticity. I also recommend these practices to the students I coach as this journey of golf is for a lifetime and we’re on it together; we need our brains to be healthy for life and golf. I coach for the brain as well as the player’s technique and tactics and my players not only take care of their brains physically, but we also play thought-inducing games and randomize practice, so we’re always taking an acquired skill and placing ourselves under pressure. When the real pressure is present in competition, or on course play, my students notice that they have proper placed perception and resilience and know they’re going to respond well to a variety of stressors. This develops confident, competent, and happy golfers! Know Your Brain Type My advice is to take the Brain Health Assessment and find out where you are on the spectrum. Get the supplements going, find a coach who challenges you in the 4 Buckets I’ve outlined, and get out there and play your best golf! Meet Brian Jacobs Brian Jacobs is a MS ED and PGA Professional. He’s a Lead Coach for Golf Channel Academy, a 2-time Golf Digest Best in State Teacher (NY), a multiple PGA section award recipient, and a 2-time PGA Magazine Top 100 Growth of the Game Professional. He has been Golf Channel Coach of the Week and appeared on that channel’s “Morning Drive” multiple times. His partners include Callaway Golf, Bobby Jones Golf, Flightscope, Sportsbox.ai, and Club Champion. 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 Cook and Bake With Monk Fruit + Recipe!
Do you love the sweetness of sugar but need to be mindful of your blood sugar levels or need to reduce your sugar/carb intake? Well, here’s an incredible alternative sweetener to solve your dilemma: monk fruit. What Is Monk Fruit? A member of the gourd family (which includes squashes and melons), monk fruit is indeed a fruit. It grows in southern China and northern Thailand and has been used traditionally for centuries in Eastern medicine as a remedy for colds and as a digestive aid. Some 13th century Buddhist monks were the first to cultivate the fruit, which is the reason for its name. Today, monk fruit is grown mainly to extract its juice for use as a sweetener in both liquid and powder forms. In 2010, it was approved by the FDA here in the U.S. Remarkably, monk fruit is about 150-200 times sweeter than table sugar, but it isn’t absorbed in the upper GI tract. Thus, it has no calories and doesn’t raise blood glucose levels like sugar, according to research. What’s more, unlike other non-nutritive sweeteners that can cause gas, bloating, and digestive issues, monk fruit sweeteners have no known side effects and have a much milder aftertaste, if any at all. You can use monk fruit sweetener just like you would sugar, adding it to beverages, sauces, dressings, smoothies, and cereals, and in your favorite desserts and baked goods. It’s compatible with a host of diets such as ketogenic, vegan, candida, paleo, low carb, low sugar, and non-GMO. While nothing can fully duplicate sugar, monk fruit comes mighty close. Here’s what you need to know about this impressive natural sweetener! About Monk Fruit Sweeteners In its pure form, monk fruit has an intense sweetness with a mild licorice-like aftertaste. For those reasons, you’ll rarely find a sweetener with monk fruit only. Most brands blend it with other natural sweeteners such as erythritol to balance monk fruit’s sweetness and round out its taste to more closely resemble that of sugar. Erythritol is the favored sweetener to use with monk fruit because it doesn’t cause digestive issues the way other sugar alcohols do such as xylitol or sorbitol. Both monk fruit and erythritol have anti-inflammatory properties too, whereas artificial sweeteners can be highly inflammatory and disrupt gut microflora. Baking With Monk Fruit Sweetener Bakers rejoice! Monk fruit sweeteners are stable at high temperatures, which makes them ideal for cookies, muffins, cakes, and bread. Yet, learning how to substitute monk fruit for sugar in baked goods is a trial-and-error process. Sugar has its own unique qualities that factor into the volume and texture of your baked goods. When you swap sugar for monk fruit sweetener, your recipes may turn out slightly different in taste and texture. Here are some helpful tips: Most monk fruit brands offer a standard dry granulated blend and a liquid monk fruit syrup. Additionally, some brands formulate sweeteners specifically for baking and may even offer a blend that duplicates the taste and feel of brown sugar. Give them a try. They work beautifully! Sugar can be swapped out with most basic monk fruit/erythritol granulated blends at either a 1:1 ratio or a 2:1 ratio, depending on the brand. Follow the instructions of the brand you buy. As a general rule, you can avoid a granular texture and overdoing it on the sweetness by starting moderately with the 2:1 ratio. Then you can taste it and add more sweetener, if needed, prior to baking. If you dissolve the monk fruit in the wet ingredients, it also helps to avoid crystallization. Match liquid and dry uses of sweeteners. If your recipe calls for maple syrup or honey, opt for a monk fruit syrup. If it calls for white sugar, use the basic dry monk fruit sweetener. If you like to experiment using different types of flours or blends of flours, monk fruit sweetener works exceptionally well with almond, spelt, arrowroot, tapioca, flaxseed, and spelt flours. For a really dry flour like coconut flour, make sure you include plenty of wet ingredients! Desserts Powdered monk fruit and monk fruit syrups provide even more options when it comes to desserts. Powdered monk fruit sweetener has the perfect texture for making sugar-free glazes and frostings, as well as adding visual appeal as a topping on baked goods such a ginger cookies or fudge brownies. Truly, it will be hard to tell the difference from powdered sugar! Monk fruit syrup is ideal for raw desserts, mousses, and puddings. You can even find maple-flavored monk fruit sweetener. It tastes remarkably more like conventional sugary maple syrup than real maple syrup. It’s ideal for waffles and pancakes and should please the kiddos. Beverages, Dressings, Cereals, and Sauces Look for monk fruit sweetener packets to carry with you. When you’re on the go, you can sweeten your hot drinks or iced beverages with it. Start with half a packet and add more as needed. To offer balance to salad dressings, you can include either the liquid or powder to add a note of sweetness. They work really well in marinara and other sauces, as well. Don’t forget to try them on your morning cereal. If you like making overnight oats with chia seeds and plant-based milk, monk fruit sweetener is perfect! Safe Sweetness Without the excess calories or blood sugar spikes of regular sugar, monk fruit sweetener appears to offer a measured way (pun intended) to enjoy a little bit of life’s sweetness. That said, experts suggest enjoying it moderately. Vegan Soft n’ Chewy Oatmeal Raisin Cookies INGREDIENTS 6 tablespoons ground flaxseed meal, divided 1/2 cup water 1 cup oat flour 1/2 cup almond flour 1/2 cup rolled oats 1/4 cup unsweetened shredded coconut 1/4 cup regular monk fruit sweetener (white sugar substitute) 1/4 cup golden monk fruit sweetener (a brown sugar substitute) 1/2 teaspoon baking soda 1 tablespoon ground cinnamon 1 teaspoon of allspice 1/2 cup raisins 1/4 cup chopped walnuts 1/4 cup unsweetened plant milk of your choice 1/4 cup virgin coconut oil (or avocado oil) 1 teaspoon pure vanilla extract INSTRUCTIONS Preheat the oven to 350 degrees. In a medium bowl, mix 2 tablespoons ground flaxseed with 1/2 cup water. Set aside. In a separate medium bowl, whisk together the remaining 4 tablespoons ground flaxseed meal, oat flour, almond flour, rolled oats, monk fruit sweeteners, baking soda, cinnamon, and allspice. Stir in the raisins and chopped walnuts. To the flaxseed and water mixture, add the plant-based milk, coconut oil, and vanilla extract. Whisk to combine. Combine and mix the wet ingredients to the dry ingredients. Use a cookie scoop or tablespoon to drop onto a greased baking sheet. Flatten slightly. Bake in the preheated oven for 12 minutes. Allow to cool for five minutes on the tray before transferring to a baking rack to cool completely. Enjoy! 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 Sugar Affects the Brain: What You Need to Know
Don’t believe your tastebuds, sugar isn’t your friend. Refined sugar is over 99 percent pure calories, with no vitamins, minerals, fats, or proteins – just carbohydrates that can spike blood sugar. This spike is soon followed by a sugar crash, which can activate cravings for even more sugar. Harmful Effects of Sugar Eating sugary foods tends to make people hungry and tired. It also can lead to unwanted weight gain. Excessive refined sugar consumption can create mineral deficiencies, interfere with the actions of calcium and magnesium, trigger an unhealthy inflammatory response, increase erratic brain cell firing, and may even cause aggressive behavior. Additionally, sugar consumption has been associated with mood issues and attention problems. It also can increase triglycerides, lower HDL, and increase LDL cholesterol. BrainMD’s Chief Science Officer, Dr. Nicole Avena, has identified many harmful aspects of sugar in her TED-Ed lesson, “How Sugar Affects the Brain.” In the short but informative video, Dr. Avena discusses the dangers of sugar and how sugar affects your brain and gut. Key Takeaways from Dr. Avena’s “How Sugar Affects the Brain” In simple terms, sugar belongs to a class of molecules called carbohydrates (carbs). On food labels, sugar may appear as glucose, fructose, sucrose, maltose, lactose, dextrose, or starch. Keep an eye out for corn syrup, fruit juice, raw sugar, and honey, which also contain sugar. When considering sugary foods, we tend to think of the usual culprits, like cake, cookies, candy, and candy bars. The alarming reality is that sugar can be found in a host of items at the grocery store. Sadly, sugar is added to a wide array of products including dried fruit, yogurt, ketchup, granola bars, and even flavored water. How Sugar Affects the Brain Hypothetical: you take a bite of cereal. The sugars in the cereal activate the sweet taste receptors at the tip of the tongue. These receptors send a signal to many areas of the brain via the brain stem. One of these brain regions, the cerebral cortex, registers different tastes, including bitter, salty, umami and, of course, sweet. The unique taste sensation activates the brain’s reward system, which is a complex network of chemical and electrical pathways across several different regions of the brain. Eating a spoonful of cereal prompts the subconscious question, “Should I do that again?” Unfortunately, overactivating the reward system can lead to a loss of control, greater cravings, and increased intolerance to sugar. Sugar and the Gut Did you know your gut has sugar receptors? These receptors don’t function like tastebuds, though. They send signals to the brain that you’re full or that your body should produce more insulin to counter the increased intake of sugar. Sugar and the Brain Central to our reward system is the neurotransmitter dopamine. Alcohol, nicotine, or illicit drugs can help send dopamine into overdrive, leading people to continuously seek the high they get from these substances. Sugar may affect our reward system in a similar manner to these substances. In fact, some animal studies have demonstrated the drug-like effects of added sugars. If someone eats too much sugar, the dopamine level doesn’t level out; eating too much sugar will continue to feel rewarding. This may explain how many people get hooked on sugary foods. Bottom line: overconsumption of sugar can have addictive effects on the brain. So, now that we’ve seen how sugar affects the brain and body, let’s look at some practical ways you can curb sugar consumption. 3 of the Best Ways to Reduce Your Sugar Intake 1. Avoid Hidden Sugars Even if you aren’t adding sugar to the foods and beverages you enjoy, you still may be consuming sugars without even realizing it. Many so-called health foods contain added sugars. Always read food labels to identify these hidden sugars. Here are 10 “health” foods that may contain hidden sugars: Pre-made protein smoothies Flavored bottled water Instant oatmeal Milk alternatives Nut butters Gummy vitamins Bottled green tea Salad dressing Flavored Greek yogurt Protein powder 2. Balance Your Blood Sugar Low blood sugar levels are associated with overall lower brain activity, including lower activity in the prefrontal cortex (PFC), the brain’s brake system. Low brain activity in the PFC can translate to more cravings and bad decisions. Research in the journal Personality and Social Psychology Review shows that self-control failures are more likely to occur when blood sugar levels are low. Drinking alcohol and eating sugary snacks, sweetened beverages, and other high-glycemic foods (rice, pasta, cereal) can cause blood sugar levels to drop. Stabilizing blood sugar levels throughout the day can help improve self-control and overall feelings of wellness. These simple tips can help you keep your blood sugar balanced: Eat protein and healthy fats at every meal. Have smaller meals throughout the day. This helps eliminate the blood sugar rollercoaster ride that can impact your emotions and increase cravings. Replace simple sugars and refined carbs with healthier options. For example, swapping candy for a square of sugar-free dark chocolate can help you kick a sugar habit. 3. Try Sweetener Alternatives If you want to avoid sugar and artificial sweeteners, there are better, healthier options to consider. To add a little sweetness to your coffee or tea, reach for natural, lower-calorie sweeteners like monk fruit powder, erythritol, or unprocessed stevia. In their raw and natural state, these are much healthier choices than their refined counterparts and include vitamins, minerals, antioxidants, and fiber. Note: stevia should be used in limited amounts as it can keep the tastebuds hooked on the “sweet” taste of foods. Curb Your Sweet Tooth Consuming large amounts of sugar can be detrimental to your health. Many illnesses have been linked to excessive sugar intake over extended periods of time. If you’ve been struggling to curb your sweet tooth, these three tips may help you outsmart your sugar cravings. Now’s the perfect time to say, “So long, sugar!” For a deeper dive into the dangers of sugar, be sure to purchase Dr. Avena’s new book, “Why Diets Fail.” 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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5 of the Top Benefits of Reading and How to Read More
It’s no coincidence that many of the world’s brightest, most accomplished, and successful people are voracious readers. When considering the benefits of reading, it's clear that reading boosts intelligence, comprehension, imagination, critical thinking, empathy, vocabulary, and more. Reading books does the double duty of enriching an individual with knowledge and/or engrossing stories, while also stimulating the brain in unique ways. It’s more neurobiologically demanding than simply processing images or speech. When you read and work to understand a concept or start to picture a character or story, different parts of your brain – such as vision, language, and associative learning – begin working together. We use both hemispheres of the brain when we read. Also, reading activates the corpus callosum (the tissue that connects the two hemispheres) which allows for a better exchange of information (connectivity) between the hemispheres. Let’s take a closer look at some of the benefits of reading, and how to read more. 5 of the Top Benefits of Reading + Reading Tips 1. Improves Brain Power and Structure Reading increases your brain power and can even improve your brain structure. The mental stimulation it provides stokes the development of new neurons, which boosts brain functioning in numerous ways. One of the top benefits of reading is that it enhances your imagination. We use our imaginative powers to create images of the people, places, and actions described in books. This practice strengthens the mind as it acts like a muscle. This makes it easier for your mind to imagine things in real life as well. Imagination encourages creativity and innovative thinking. Reading has been shown to boost intelligence. In an ongoing longitudinal study involving nearly 2,000 sets of twins, the twin with stronger early reading skills showed higher intellectual aptitude later. Also related to intelligence, reading critically (as one does with literature) appears to boost mental flexibility. Mental flexibility is the ability of a person to shift a course of thought or action according to the changing demands of a situation. Students who read for pleasure have been shown to do better in multiple subjects, including English, Math, Science, and History. That’s because reading helps students to think critically and improves reading comprehension skills. It’s no surprise that reading is also good for your memory and may protect against neurodegenerative brain health issues. Research indicates that more frequent cognitive activity (such as reading) across the lifespan is associated with slower late-life cognitive decline. Reading can literally change the structure of your brain, making it stronger. One study showed that poor readers can be trained to become better readers, and their brains get stronger as a result. A six-month program of daily reading revealed that the volume of white matter in the language area of the brain of poor readers increased. 2. Increases Empathy Reading literary fiction, especially stories that go deep and explore the inner lives of their characters, helps one to develop the ability to empathize with others. Also called the “theory of mind,” it’s an important process in social cognition. Officially, it refers to one’s capacity to understand that other people hold beliefs and desires and that these might differ from one’s own beliefs and desires. Long-term readers of literary fiction (in comparison to nonfiction or popular fiction) showed better-developed theory of mind in tests. 3. Reduces Stress Reading can be immensely relaxing. A research study on stress management techniques for students found that reading for 30 minutes decreased acute stress. Additionally, a University of Sussex study found that reading can reduce stress by up to 68%, and worked better and faster than other relaxation methods, such as listening to music or drinking a cup of tea. Stress reduction is also beneficial to heart health, and it may account for why reading tends to make people feel good and can help boost mood. 4. Helps You Fall Asleep Reading and bedside tables go together for a reason. A 2019 study involving nearly 1,000 people had roughly half the group read before bed for 7 days, and the control group go to bed without reading. Those who read before bed were up to 22% more likely to report better sleep than the control group. The Sleep Foundation suggests winding down at least 30 minutes before bed with something such as quiet reading (from a book, not a digital device), stating it helps you “get into the right frame of mind for sleep.” 5. Builds Your Vocabulary Research involving adults shows that extensive reading is an excellent way to expand one’s vocabulary. Students who read for pleasure tend to be better readers, better writers, and have more grammatical competence. This can have real-world payoffs. One recent poll found that soft skills are among the most important skills wanted by employers. Among the top soft skills are communication skills, which are honed by a strong vocabulary. It’s Never Too Late No matter your age or reading level, it’s never too late to enjoy reading. Here are a few tips for how to make reading a healthy habit: Make time to read every day. Whether it’s 5 minutes or a half hour, build a regular time/place to read into your day. Take your book with you wherever you go. It will encourage reading whenever you have extra time. Read books you really enjoy. You’ve got to love it to make it a habit. Join a book club. There’s nothing more motivating than having a regular time to discuss books with others. So, pick up a book and start boosting your brain power today! 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 Some of the Best Ways to Prevent Bloating
No one likes the uncomfortable, bloated feeling of trapped gas, pressure, and/or fullness after eating. Yet, research indicates that 15-30 % of the U.S. population experiences these unpleasant bloating symptoms. But you don’t have to! If you often find yourself full or bloated after a meal, here are several tips you can try to help prevent bloating. 8 Ways to Reduce or Prevent Bloating After Eating 1. Skip Intolerant/Allergic Foods Nearly 20% of the general population experiences some form of food intolerance or allergy, which may cause occasional bloating. When you’re intolerant or allergic to a specific food, it can cause gas to become trapped inside the gastrointestinal tract (GI), which can lead to bloating. Try to identify your problem foods through the process of elimination. Avoiding the bad foods may help reduce bloating. Milk products, wheat, and gluten are among the most common foods that cause reactions. 2. Watch Your Fiber Getting plenty of fiber in your diet is a basic tenet of good health. However, certain high-fiber vegetables, fruits, and legumes can really put the “b” in bloating. That’s because they aren’t fully absorbed in the small intestine and make their way down to the large intestine where they’re broken down by bacteria in your gut, which causes gas and, you guessed it, bloating. Experts recommend skipping high-fiber foods known to be gassy if you wish to avoid bloating. Here are some of the most common: Fruits – apples, oranges, pears, and stone fruits Grains – whole oats Legumes – beans and lentils Vegetables – broccoli, Brussels sprouts, kale, and cauliflower (Note: these foods are so nutritious, you might want to consume them anyway and use some of the other recommendations to prevent bloating listed below.) Instead of those foods, choose less gassy options such as: Fruits – berries, cherries, grapes, and cantaloupe Grains – rice and quinoa Vegetables – bell peppers, fennel, spinach, cucumbers, lettuce, yams, and zucchini 3. Sugar Alcohols Sugar alcohols such as xylitol, sorbitol, and mannitol are notorious for causing digestive issues. They reach the large intestine unchanged where the gut bacteria feed on them and cause bloating. They’re commonly found in sugar-free baked goods and chewing gums. Instead, you can try erythritol, which is a little easier on digestive system. Or try stevia, another healthy alternative to sugar and sugar alcohols. 4. High-Fat Foods Healthy fats are essential to wellness, and dietary guidelines suggest that 20-35% of your daily intake should be comprised of them. Balanced meals with some sources of good fats can create a sense of fullness, slow down the digestion of carbohydrates, and add flavor to food. However, the slower processing of fats can cause issues. In some people, foods that contain high amounts of fat can create a delay in the stomach’s emptying process. One study examining the diets of people who have stomach emptying problems found that high-fat meals exacerbated bloating. Of course, this applies to the less-healthy fats found in chips, pastries, and fried foods since saturated vegetable oils and trans fats can negatively affect digestion. But it also can happen with healthy fats such as nuts, seeds, and avocados. It’s recommended that you closely monitor how your body responds to healthy fats, perhaps by keeping consumption moderate, and avoiding the less healthy options altogether. 5. Avoid Swallowing Air Believe it or not, certain activities can make you swallow air. This air can build up in the GI tract and cause bloating in some people. For example, drinking carbonated sodas can allow carbon dioxide to get into your digestive system and cause bloating. Other common air-swallowing activities may include chewing gum, talking while eating, eating too fast, drinking with a straw, smoking, and breathing through your mouth. Avoid them to minimize bloating. 6. Try Digestive Enzymes and Probiotics Digestive enzymes can help break down food, improve nutrient absorption, and support healthy digestion, which can help reduce bloating. According to Johns Hopkins Health, alpha-galactosidase is particularly useful in breaking down a non-absorbable fiber called galactooligosaccharides (GOS), which is found in beans, root vegetables, and some dairy products. While GOS is known to be a healthy fiber, it can cause gas and bloating in some individuals. Other digestive enzymes may include amylase, lipase, and protease, which help break down carbohydrates, fats, and proteins. Probiotic supplements can be helpful too. They help to support healthy bacterial populations in your gut. Balanced microflora in your gut can help decrease bloating. 7. Drink Herbal Teas Ginger and other herbs (peppermint, spearmint, lemon balm, etc.) have been used to soothe digestive issues for hundreds of years. Some research indicates that ginger may help speed up stomach emptying, relieve digestive upset, and reduce intestinal cramping, bloating, and gas. Peppermint oil has been shown to help with digestion and bloating. Enjoy a cup of ginger, lemon, or mint tea after a meal to help reduce bloating. 8. Take a Post-Meal Walk Light exercise, such as an easy walk after a meal, can do wonders for digestion and help reduce bloating. In fact, research shows that light physical exercise can help reduce gas from the GI tract and relieve bloating. Also, a walk can help boost your mood! These tips may help prevent bloating. However, if you find that you’re consistently experiencing bloating and/or discomfort after eating, it could be a sign of a more serious digestive or medical issue. In such cases, be sure to consult with your medical doctor. 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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Protein Benefits: One of the Best Ways to Boost Your Brain and Body
We’re constantly being bombarded with changing and conflicting information about diet and nutrition from news outlets, social media, doctors, and books. This can muddy the waters in terms of grasping the solid tenets of diet and health. However, one nutritional recommendation has remained constant: consume adequate amounts of lean protein. A remarkable macronutrient, protein deserves all the positive attention it gets. Here’s why… Protein 101 There are many reasons why protein is good for you. For starters, it performs many critical functions in your body. The human body contains about 100,000 types of proteins made up from different combinations of 20 amino acids. Among their many duties, proteins catalyze biochemical reactions and serve as chemical messengers, make up (and repair) your body’s hard and soft structure, bolster immune function, balance fluids and pH, transport and store nutrients, and more. Protein is literally in every cell of your body. Of the 20 amino acids your body uses to make proteins, it can synthesize 11 of them. They’re non-essential amino acids. However, nine of them must come from your diet. They’re essential amino acids. Animal sources of protein contain all nine of these amino acids, making them a complete protein. Plant sources generally contain any number of them, but not all nine (with a few exceptions such as soy, quinoa, Brazil nuts, buckwheat, hempseed, chia seed, etc.). When we eat protein and get the nine essential amino acids, our brain and body can perform all the functions listed above and deliver all the benefits listed below. 5 Ways High-quality Protein Benefits Your Brain & Body Here are five ways consuming adequate protein can benefit you. 1. Balances Blood Sugar and Mood Protein is important to consume at each meal (or snack) as it helps to balance blood sugar levels, especially when combined with healthy fats and/or quality (high fiber) carbohydrates. When blood sugar is balanced, research shows that mood levels are more balanced too. The brain also may have better focus and concentration. Adding lean meat, eggs, cheese, or nuts to a snack or meal limits the fast absorption of carbohydrates. You don’t get the mental fog that goes with eating simple carbohydrates, like a sugary pastry – and you’ll have fewer sugar cravings! 2. Supports Healthy Muscle Growth Muscle is made primarily of protein. Getting adequate protein helps to facilitate muscle growth, maintenance, and repair. High protein intake can help you gain muscle mass during strength training sessions. And it can help reduce muscle loss during weight loss. Athletes and aging bodies typically require more protein to build and maintain muscle mass. Protein is also essential for cell and tissue growth. Getting plenty of protein allows your body to meet the increased demands of rapid tissue growth (post injury, during pregnancy, while breastfeeding, during youth, etc.). 3. Promotes Bone Health Did you know that people who eat more protein tend to have better bone mass maintenance as they age? It’s true. Some research has found that protein is as important to bone health as calcium and vitamin D, and helps to protect against bone health issues as you age. Adequate protein is especially important for women, who are at a higher risk of having bone health issues. 4. Encourages a Healthy Appetite Getting protein into your meals and snacks (especially with healthy fats and quality carbohydrates) can help you to feel fuller, which means you might eat fewer calories! One study showed that overweight women who increased their protein intake significantly reduced their caloric intake. Researchers believe the increased protein helped to improve the function of weight-regulating hormones, which help signal fullness in the brain. 5. Boosts Brain Function Protein benefits your brain health in several ways. To function optimally, your central nervous system requires a number of amino acids found in protein-rich foods. Proteins make up the internal machinery within brain cells, as well as the connective tissue between brain cells. Also, proteins control the chemical reactions that allow brain cells to communicate with each other. Sufficient protein consumption also has been linked to higher levels of dopamine and norepinephrine, which are brain chemicals that play a role in your mood, motivation and concentration. When you feed your body protein, you’re also feeding your brain. Get Lean Protein Here are a few tips to make protein really work for you: Don’t eat too much at any sitting. It’s suggested to eat what’s equivalent to the size of your palm at meals, and less as a snack. Think of protein as medicine. Take it in small doses with every meal and snack. While nuts, seeds, legumes, some grains, and vegetables contain some of the 20 essential amino acids you need, fish, poultry, and most meats contain all of them. Eat a variety of both. With plant sources you get fiber and other nutrients. With animal sources, you get higher amounts or protein – and omega 3-s if you eat fish or grass-fed beef. Eat Responsibly It’s important not to eat too much protein as it can put an increased strain on your kidneys. Most experts agree that 15 to 25 percent of your total daily calories should come from protein. Talk to your doctor or healthcare professional to determine what amount of protein is ideal for you and then implement these protein benefits into your diet! 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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This Is What Your Sleep Type Says About You
Sleep Quality quiz: Do you have difficulties turning your brain off at night? Do you have irregular sleep patterns that leave you tired all the time? Do you tend to ruminate over mistakes, grievances, or unfinished projects? Do you worry about every detail of your life…and the lives of your family and friends? Do you have bad habits that prevent you from getting to bed at a decent hour (like eating unhealthy snacks while binge-watching your favorite TV show)? If you answered “yes” to any of the above questions, you aren’t alone. Many Americans have sleep problems, which can interfere with their daily functioning. What Can You Do? Knowing your specific “sleep type” can help you understand what your body needs to get restorative sleep. Recently, BrainMD’s Chief Science Officer, Dr. Nicole Avena, highlighted a few different sleep types on an episode of The Dr. Oz Show. Here are some of the helpful insights she shared on the show… 3 Sleep Types + Tips for Better Sleep Short Sleepers It’s recommended that adults get 7 to 9 hours of sleep each night. Some people are short sleepers, those who get 6 or less hours of sleep each night. Getting less than 6 hours of sleep can have a negative impact on overall health and physical/mental performance. Despite a common misconception, short sleepers and those who deal with serious, consistent sleep loss aren’t the same. The latter may struggle to fall and stay asleep, and their overall sleep quality may be poor. By contrast, short sleepers may be able to function adequately, if not optimally. Since many short sleepers can function well enough to get through the day, they may see no reason to improve their sleep pattern. Light Sleepers A light sleeper may find it difficult to stay asleep all night. These individuals may wake up to random noises and may have problems getting back to sleep. Due to these sleep disruptions, they may roll out of bed feeling like they haven’t gotten quality sleep. People with this sleep type tend to remember their dreams. Since a person needs to be awake for their dreams to be encoded, there’s a good chance a light sleeper will remember their dreams more often than other types of sleepers. Some suggested changes for light sleepers: Avoid caffeine and sugar in the afternoon and evening Turn off all screens at least 2 hours before bed Discipline yourself to get exercise every day, early in the day Never hit the snooze button; force yourself to get up when you shut off the alarm Heavy Sleepers Ever known someone who’s “out like a light” as soon as their head hits the pillow? Chances are, they’re a heavy sleeper. Minor disturbances that would wake up light sleepers probably won’t even register with this type. This works well for the heavy sleeper until it’s time to wake up. Heavy sleepers usually struggle to get up in the morning and may sleep through their alarm clock. These individuals rarely remember their dreams because they don’t wake up, or don’t wake up long enough, for them to be encoded. Though this type is likely to get quality sleep, they may feel like they need even more sleep. Adjusting the bedtime routine to begin earlier in the evening may be an effective strategy for heavy sleepers. 5 Practical Tips for Any Sleep Type Regardless of your sleep type, here are some top tips to help improve your sleep: Don’t Take Naps Instead of taking a nap to make up for loss of sleep, power through until bedtime to get back on a regular sleep schedule. Taking naps when you feel sleepy during the day can compound the nighttime sleep cycle disruption. Work on maintaining a regular sleep schedule – go to bed at the same time each night and wake up at the same time each day, including on weekends. No Late Exercising Instead of going for a late-night run or taking an evening exercise class, make sure to finish exercising at least four hours before you want to go to sleep. Although regular exercise can be beneficial in preventing serious sleep issues, doing vigorous exercise late in the evening may energize you and keep you awake. Comfortable Room Temperature Make sure the temperature inside your bedroom is comfortable and on the cooler side. When you go to sleep, your body temperature tends to drop, which may help you fall asleep. The temperature inside your bedroom can dramatically affect the quality of your sleep. 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. Resolve Emotional Problems Instead of going to bed worried or angry, try to settle emotional problems before going to sleep. Send a positive text, email, or write down an issue to deal with the next day. Once all matters have been resolved or tabled, forget about them. Clear your mind of stress so you can enter a relaxed state that can lead to peaceful sleep. Better Sleep Awaits! If you’re one of the estimated 70 million Americans who have trouble sleeping, try some of these tips for getting a better night’s sleep. Remember that we’re all unique individuals and what works for one person may not work for another. Keep trying new techniques until you find something that works for you. Sweet dreams! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Benefits of Grieving: How to Deal with a Loss
Loss is an inevitable fact of life, and where there’s loss, there’s grief. Grief is the acute pain that accompanies loss. While grief is usually associated with the death of someone or something important to us, like a family member, dear friend, or beloved pet – it isn’t limited to death. We can experience grief with any kind of major life change such as the ending of a relationship, divorce, a child leaving home, retirement, or even a change of residence. Grief is powerful. It’s a psychic pain that can be searing, even debilitating. In the throes of grief, one may feel like life will never be good again. It impacts us physiologically too. Research shows that grief is associated with higher stress, disrupted sleep, compromised immune function, and greater risk of heart health issues. While we can’t avoid grief in life, we can learn how to respond to it in ways that don’t prolong, intensify, or dismiss the pain. Let’s look at ways to constructively deal with grief and some of the unexpected benefits of grieving. Healthy Grieving We all have different ideas about grief, especially grief as it relates to death. Perhaps you’ve heard of the “Five Stages of Grief” introduced by Elisabeth Kübler-Ross in 1969. Experts today believe that grief isn’t a linear progression of stages. Instead, they see grief as a process that involves acceptance of the loss, processing that loss, adjusting to life without the person who died, and finding ways to maintain a connection with your loved ones. If you’re experiencing a loss, the following are helpful tips for healthy grieving. 1. Stay Open to the Grief Resisting, denying, staying too busy to feel, or overdoing it with numbing behaviors will make grief worse. What you resist persists. Be willing to deal with the pain of grief. Make space for your grief. Feel it, don’t fight it, and don’t try to rush through it. It may be helpful to think of the pain as a way of honoring the beauty and love of what’s been lost. 2. Give Your Grief Expression Giving your grief expression may mean taking some time alone each day to meditate, reflect, journal, walk, or just be. It also could be creating an altar or putting up a picture of the person or pet you’ve lost. Find creative expression (i.e., painting, working with clay, dancing, playing an instrument, knitting, baking, etc.) with whatever feels right to you. Reach out to trusted friends or family members who understand your grief and won’t try to “fix it.” It can be helpful to tell your story of loss or talk about the person who died. It’s important to be able to tell your story and be heard when you’re grieving. 3. Find Restorative Distractions Grief can be messy. We can cry and express deep sadness or anger one moment, and then be ready to change the channel with a distraction the next. This is totally okay, and normal. It’s healthy to take a break from the pain. Here are some ideas: Go to a movie Show up to work Walk in nature Be of service to another person These distractions may provide a much-needed respite from the grief. 4. Don’t Try to Get Over it Experts resoundingly agree that people don’t “get over” the loss of an important person in their life, and grief has no timetable. Take that kind of pressure off yourself. Grief isn’t something to get through or get over. The acute, cutting pain of grief heals on its own timetable. And like a scar from a wound, it remains part of us, sometimes with a dull ache. 4 Helpful and Healing Benefits of Grieving It’s helpful to remember that as humans, we’re built to handle loss. And from loss can come the birth of something new. Here are just a few benefits of grieving: 1. It Can Be Transformative When we’re in acute grief, the change isn’t welcome. Yet, it’s often followed by a number of positive changes. The healing period can bring new interests and sometimes an entirely new direction in life. Your values may shift. Perhaps you’ll want to create more meaning in your life. Maybe you’ll make a career change or go back to school. 2. Greater Empathy When you experience the pain of a great loss, and another person gives you the gift of compassionate listening, it teaches you about empathy. To surrender and feel a loss fully is as human as it gets. You’ll be able to empathize when others experience loss. Also, you’ll have a greater capacity to listen with empathy. 3. Develop Strength and Resilience Especially when facing the loss of our strongest attachments – such as parents, spouses and partners, or children – we may discover hidden strengths and abilities, clarity surrounding our priorities, and profound resilience. 4. Appreciate Life and Love One of the healing benefits of grieving is that it teaches us to greater appreciate our friends and family and the meaningful moments, however subtle, we experience throughout the day. Also, we tend to value life and sacred connections more. Death teaches us that every moment matters, that we must live and love fully, knowing that what we have today could change tomorrow. We gain a new reverence for life. Relief from Grief In some cases, painful grief persists long after the loss occurs. This is often the case when there’s an untimely or tragic death, estrangement, or painful last words. With the help of a qualified grief counselor or mental health professional, even those with complicated grief can find healing and happiness again. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Brain Imaging: 2 of the Best Ways to Look at Your Brain
"Your brain is the hardware of your soul. You cannot be who you really want to be unless your brain is working right.” – Daniel G. Amen, M.D. Your brain is involved in everything you do. How you think, how you act, and how well you relate to others is directly tied to the functioning of your brain. When the brain works right, people tend to be at their best. When the brain is troubled, people tend to struggle in different areas of their life. Talk It Out Many people with troubled brains end up working with a counselor. While talk therapy can temporarily relieve emotional or psychological distress, the root of the problem may still persist, especially if a patient struggles with extreme focus, memory, or mood issues. In many cases, progress is slow because patients don’t receive tangible, visible evidence of what’s affecting them. Sadly, psychiatry is the only medical branch that rarely looks at the organ it treats. Without functional brain imaging tools, clinicians can’t accurately determine the underlying brain patterns of their patients. In fact, how can they really know what’s going on inside a patient’s brain without taking a look? Imaging Changes Everything Imaging removes the guesswork from the standard psychiatric approach of prescribing high-powered medications to treat symptoms, which is like throwing darts at a dartboard in the dark. By contrast, the approach at Amen Clinics is to look inside the brain to identify the root of the problem and to treat it with as natural a regimen as possible. If you’ve hit a wall with traditional psychiatric care or are just curious to know what’s going on inside your brain, here are two effective technologies that can provide accurate images of your brain… Brain Imaging: 2 Ways Technology Is Changing Mental Health Brain SPECT Imaging SPECT (single photon emission computed tomography) is a state-of-the-art brain mapping tool that can give trained medical professionals more information to help their patients. SPECT is a nuclear medicine study that’s proven to reliably evaluate blood flow and activity in the brain. How Brain SPECT Imaging Can Help SPECT allows physicians to look deep inside the brain to observe three things: Areas of the brain that work well Areas of the brain that work too hard Areas of the brain that don’t work hard enough With the help of brain imaging, doctors can see if there are physical or chemical imbalances, vitamin deficiencies, low neurotransmitter production, and many other factors. SPECT imaging is a clinically valuable tool for looking at brain function to help target treatment. In addition, SPECT scans help families see their loved one’s problems as medical not moral, which helps increase compassion and understanding while decreasing shame, blame, and conflict. Brain SPECT imaging can help get to the core of a wide variety of mental health conditions and cognitive issues, so you can find the best solutions to get your life back. Why Choose Amen Clinics for Brain SPECT Imaging? For over 30 years, Amen Clinics has performed over 200,000 scans on patients 9 months old to 105 years old from over 155 countries. In addition to diagnosing and treating patients with psychiatric symptoms such as attention challenges, mood issues, addiction, head trauma, and many other complex or resistant psychiatric problems, Amen Clinics also has scanned many health-conscious individuals interested in learning more about their brains and how to keep them optimized far into the future. The clinic performs outcome studies on all its patients. At the end of 6 months, 84% of complicated patients report improvement in their condition. Also, scores for quality of life increase in 85% of patients. qEEG A qEEG (quantitative electroencephalogram) is a diagnostic tool that measures electrical activity in the form of brain wave patterns. It’s sometimes referred to as “brain mapping.” Brain waves are the rhythmic electrical impulses generated when the millions of neurons inside your brain communicate with each other. Brain waves can convey important information about your overall brain function, including stress levels, thought patterns, and emotions. A qEEG can reveal brain wave patterns that are associated with impulsivity, cognitive inflexibility, and other issues. How a qEEG Can Help A qEEG is a valuable component of the comprehensive evaluation at Amen Clinics. It helps trained practitioners understand the cortical electrical activity in the brain. It can show if activity in the brain is too high or too low, and it can reveal how your brain cells are communicating with each other. A qEEG can help: Identify cognitive and psychiatric problems Show how your brain wave patterns can be improved Predict medication response, such as how you’re likely to respond to antidepressant medication Offer valuable information in creating a personalized treatment plan to help balance your brain Provide objective information that can be used to create a personalized neurofeedback program or guide other therapies to strengthen your brain In conjunction with brain SPECT imaging, a qEEG can give additional information about how your brain functions and can be used as a baseline to track progress with treatment. We can use the information from a qEEG as a guide to determine the most effective solutions to help you change your brain and improve your memory, boost focus and attention, minimize mood issues, and enhance overall mental performance. Why Choose Amen Clinics for qEEG? Over the years, Amen Clinics has performed over 10,000 qEEGs on patients of all ages from many countries. With the information from a qEEG, we’re better able to create a personalized treatment plan for your needs. Take a Look While Cognitive Behavioral Therapy (CBT) has helped many people with their struggles, brain imaging technology has changed the way healthcare professionals evaluate and treat the brain. Amen Clinics uses brain imaging technology to identify your specific brain type, so they’re able to tailor a targeted treatment plan to address your symptoms and enhance your quality of life. If you have additional questions about brain SPECT imaging or a qEEG, or would like to set up an appointment, call 888-288-9834 today! 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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