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What Are Collagen Peptides and Can They Help My Skin?
In case you’ve missed it, peptides are everywhere! Aging consumers are ingesting collagen peptides in drinks and supplements, and applying beauty products fortified with peptides to their faces and bodies, all for their purported fountain-of-youth benefits. In sports, athletes and bodybuilders are taking creatine peptide powders to enhance muscle-building and strength. You may be wondering, what are peptides and what are their benefits? Or more importantly, do they work? If you’re peptide curious, this is for you! Peptides Explained Peptides are essentially smaller, simpler versions of proteins. Both peptides and proteins are made up of strings of amino acids, which are held together by peptide bonds. Peptides are shorter, basic chains of 2 to 50 amino acids, and proteins are longer, more complicated chains of 50 or more amino acids. Think of peptides as small bracelets of pearls, and proteins as long chains of pearls of varying lengths. These remarkable molecules are synthesized in your body, from amino acids your body makes, or can come from your diet. There are thousands of peptide types. These are vital to many systems in your body, including healing, bone and muscle regeneration, sleep regulation, and even weight loss. Scientists have created lab-made peptides that mimic some of those found in the body, which have been used in medications to treat different types of health issues. The peptides available to consumers are mostly for anti-aging or muscle-building effects. Let’s start with collagen peptides, as they’re the most popular. What Are Collagen Peptides? To understand collagen peptides, it’s necessary to first learn about collagen. Collagen is the main structural protein that makes up the connective tissues in your body. You need an abundance of healthy collagen to keep your skin elastic, your nails and bones strong, and your joints youthful. Collagen makes up approximately 80 percent of your skin. It works closely with elastin to give your skin its structure and maintain its shape. It also provides structure for cartilage, tendons, ligaments, muscles, and blood vessels. Unfortunately, we start to lose a small percentage of collagen each year starting in our 20s. The body loses collagen faster than it can synthesize it. The quality of our collagen degrades too. Lifestyle factors like excessive sun and pollution exposure, poor sleep, tobacco smoke, consumption of alcohol and sugar, and refined carbohydrates can make collagen degrade faster. As a result, signs of aging – such as wrinkles and dry, sagging skin – become more prominent over time. The collagen in the skeletal system degrades with time, too, leading to brittle bones, and stiff, painful joints. Collagen peptides (also known as hydrolyzed collagen) are collagen proteins that have been broken down into shorter chains of two or three amino acids, which allows them to be easily absorbed in the body’s GI tract. Collagen sources generally include marine (from fish skin and scales), bovine (from cow hide), and porcine (from pork skin). Experts believe that when you supplement with collagen peptides, they’re readily absorbed and are then utilized in areas where they’re needed most. Do Collagen Peptides Work? That’s the million-dollar question! The answer is: a strong maybe. The research on collagen peptides is still young, but promising. Research results indicate a host of anti-aging benefits, including the following: Skin The most significant study to date, a review analysis from 2019, looked at eleven studies with a total of 805 patients that used different forms of collagen peptides. The review found that supplementation improved skin elasticity and hydration in several of the studies, with another study showing anti-aging efficacy proportionate to the level of collagen peptide content. Overall, it noted promising results for wound healing and skin aging and concluded that “oral collagen supplements also increase skin elasticity, hydration, and dermal collagen density,” but advised more research is needed. Joints In other studies, collagen peptides have shown promise in helping to lessen joint pain. Experts believe that supplemental collagen may deposit in cartilage and stimulate collagen synthesis. In turn, this may help improve joint health and reduce pain levels in the body. Muscle Building A randomized controlled trial on older adults found that collagen peptide supplementation, in combination with resistance training, increased muscle mass, strength, and fat loss. Protection Against Bone Loss Additional studies show that collagen supplementation may play a role in slowing bone loss, but more research is needed for this to be conclusive. Collagen peptides used in skin care hasn’t been shown to be efficacious in reliable studies. Experts say that collagen peptides in skin care may help to lock in moisture, but that’s about all. Creatine Peptides Several peptides have been used in the bodybuilding world to enhance muscle mass and increase strength. The safest, most widely used and accepted of them, are creatine peptides. Evidence from exercise literature indicates that supplementing with creatine peptides may help to maintain ATP (an energy-carrying molecule) stores in the muscles during training. This can be very beneficial as it helps increase muscular force and power and reduce fatigue in repeated bout activities – which helps increase muscle mass. Additionally, creatine can increase protein synthesis, which helps with muscle gain. To Pep or Not to Pep? There’s certainly enough research to make collagen and/or creatine peptides worth a try. Always, talk to your healthcare professional before trying a new supplement or product. Also, make sure you’re getting plenty of protein-rich foods (like bone broth, beef, chicken, fish, beans, and eggs) in your diet. They provide the amino acid building blocks your body needs to synthesize its own collagen and creatine. 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 How Sleep Patterns Can Impact Your Health
Do you get enough sleep? Even if you’re getting the recommended 7 to 9 hours of sleep each night, are you getting quality sleep? Millions of Americans are being robbed of restorative sleep. Common sleep stealers include drinking caffeinated beverages late in the afternoon or evening. Less obvious sleep stealers may involve disruptions to your sleep stages. What Are Sleep Stages? There are five stages of sleep. The first four stages are considered non-rapid eye movement (NREM) sleep, also known as quiet sleep. The fifth stage is called rapid eye movement (REM) sleep, also known as active sleep or paradoxical sleep. Each of the five stages have different functions in the brain’s nightly sleep cycle. So, what’s happening in the brain as each sleep stage occurs? Let’s take a look… Stage 1 This stage takes place between wakefulness and sleep. During this stage, the brain, heartbeat, and breathing begin to slow down. The body starts to relax, and your muscles may twitch (e.g., myoclonic jerk). This brief period lasts about 5 to 10 minutes. The brain may still be active during this stage. Stage 2 During this stage, you become less aware of your surroundings, but there are short bursts of activity in your brain. Also, your heart rate and breathing become more regular, and your body temperature drops. This sleep cycle lasts about 20 minutes. Most people spend about half of their sleep time in this stage. Stages 3 and 4 Delta waves, slow brain waves, begin to increase during these stages. Also, breathing slows, blood pressure drops, and muscles relax. Some noises may fail to rouse people in this period of deep sleep. Many believe these stages are when the body begins to repair itself. It usually lasts 20 to 40 minutes, but that interval gets shorter as REM sleep gets longer. Stage 5 During REM sleep, your voluntary muscles are temporarily paralyzed. Your brain becomes more active, your breathing is faster and, of course, your eyes move rapidly. At this point, you begin to dream. REM sleep starts around 90 minutes after you fall asleep. It’s believed that during deep sleep the body’s immunity is strengthened, cells are repaired, and hormones are secreted to grow bones and muscles. The progression of sleep stages isn’t always sequential (instead of advancing to the next stage, you may jump back to the previous stage). Anything that disrupts this cycle can negatively affect the quality of your sleep. These stages typically repeat four to five times each night. The amount of time spent in each stage can vary during the night. Sleep Patterns In addition to sleep stages, these 3 sleep patterns also may affect your health. Monophasic Sleep As is implied in the name, monophasic sleep applies to those who sleep only once per day. This pattern is widely accepted as the “normal” sleep pattern. People who practice this pattern sleep a solid block of hours each day. Biphasic Sleep This pattern applies to those who sleep twice a day, typically an extended period of rest at night and a nap sometime during the day. The biphasic pattern is popular in India, the Mediterranean and Latin American countries, where siestas are considered beneficial for health. In Western countries, naps aren’t viewed nearly as favorably. Polyphasic Sleep This pattern may involve as many as four to six different sleep sessions during the day. Some believe this pattern can provide increased energy levels and better sleep quality (more time spent in REM sleep) compared to monophasic or biphasic sleep. Here are three types of polyphasic sleep: A core sleep period of three hours followed by three 20-minute naps Six naps of 30 minutes at regular intervals during the day Every six hours, take a 30-minute nap These polyphasic options aren’t recommended since they may require a significant period of adjustment and may drastically reduce the total hours of sleep an individual gets per day. Skimping on sleep can affect your health in more ways than you might imagine. Anything that disrupts your natural sleep pattern, like excessive caffeine, alcohol, or video game playing, can have adverse effects on your ability to effectively perform tasks at work, school, or home. Insufficient and inconsistent sleep can increase irritability, moodiness, and poor judgment. Getting consistent, high-quality sleep is essential to wellness. If you have problems falling asleep, a natural supplement may give you the support you need. 2 Highly Effective Supplements to Support Your Sleep Patterns Depending on your unique sleep pattern, you may benefit from melatonin and other sleep-promoting ingredients to help you fall and stay asleep. That’s why BrainMD developed two distinct, but equally powerful, natural sleep aids: Restful Sleep and Put Me To Sleep Naturally.* Restful Sleep Restful Sleep contains the body’s own sleep hormone, melatonin, to help you get you to sleep.* It also includes the calming neurotransmitter GABA, as well as the relaxing mineral magnesium, vitamin B6, and valerian, to help keep you asleep.* This nutritional-herbal combination produces a soothing effect that can help ease you into a peaceful sleep.* These capsules include: Melatonin – melatonin is a hormone naturally produced by the brain to initiate sleep and promotes healthy sleep patterns.* Vitamin B6 – vitamin B6 helps with the production of neurotransmitters (serotonin, dopamine, norepinephrine, and GABA), which need to be balanced for healthy sleep.* Magnesium – sometimes called “the relaxation mineral,” magnesium helps calm the mind and enhance overall sleep quality.* GABA – GABA is the brain’s major inhibitory (calming) neurotransmitter, inducing calm by inhibiting excessive firing of neurons distributed throughout the brain.* Valerian – an herb used traditionally for centuries for its calming and sleep-inducing effects, valerian supports deep, restful, quality sleep.* Restful Sleep eases you to sleep and helps you stay asleep all night so you can wake up feeling refreshed in the morning.* Put Me To Sleep Naturally Put Me To Sleep Naturally is based on the most recent nutraceutical research on sleep onset, duration, and quality.* The body’s daily sleep phase is now recognized to be just as important for health as the awake phase.* Sleep is vital for mental and physical performance, as well as overall health and well-being.* This highly effective sleep supplement includes 6 potent ingredients that work in concert to help relax the mind and body in preparation for sleep.* These ingredients have a broad range of neurotransmitter actions in the brain.* They are carefully combined in this supplement to promote recovery from daily stress, calm and relaxation, and fully restful sleep.* Melatonin – a natural hormone that may help carry you through your daily sleep/wake cycle.* GABA – helps flip the “off” switch on worrisome, ruminating thoughts, which supports the body’s natural mechanism for quieting the mind.* L-theanine – a unique green tea amino acid that works quickly to reinforce GABA’s natural relaxant actions.* Magnesium – reinforces GABA’s calming effects, helps bring on sleep, and maintains sleep quality.* Vitamin B6 – vital for the brain’s entire spectrum of functions as well as those needed for quality sleep.* 5-HTP – an important starting molecule for the brain to produce not just serotonin, a regulatory transmitter that enables quality sleep, but also melatonin.* This breakthrough chewable supplement helps bring on deep, sustained, and quality sleep.* Rest Well If you’re tired of being tired, it’s time to turn to a natural sleep solution that can help you fall asleep, stay asleep, and wake up refreshed…without the grogginess!* Restful Sleep and Put Me To Sleep Naturally can help support your sleep patterns with ultra-pure nutrients proven to produce a soothing effect that can help ease you into a peaceful sleep.* If you have difficulties getting quality asleep, these natural sleep supplements may help you achieve deep, sustained, and restorative sleep.* 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 Restful Sleep, Put Me To Sleep Naturally and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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One of the Best Ways to Know Your Attachment Style
With Valentine’s Day right around the corner, it’s an ideal time to explore the latest buzz in psychology and romantic relationships: attachment styles. The concept of attachment styles is spreading like wildfire among many, including young singles. The hashtag #attachmentstyle currently has more than 250 million views of content on TikTok, and a simple search on Amazon for “attachment theory” or “attachment styles” brings up thousands of book titles! The hope is that if you can understand your attachment style, you have the key to unlock a path to forming a loving, lasting, partnership. Who doesn’t want that? Let’s explore attachment theory. Attachment Theory and Styles Based on psychology’s widely accepted attachment theory, which was first introduced in the 1960s by researcher and psychoanalyst John Bowlby and later expanded by developmental psychologist Mary Ainsworth, attachment styles characterize the way adults tend to form bonds in intimate relationships based on patterns established in early childhood with their primary caregiver(s). In Ainsworth’s research involving the bonding between infants/toddlers and their caregivers, she observed different types of attachment: secure, ambivalent, and avoidant. Later research added a third style: disorganized (fearful-avoidant). The latter three are all forms of insecure attachment. Attachment Styles in Adults In 1987, researchers hypothesized that infants/children with secure and insecure attachment patterns would grow into adults exhibiting the same attachment styles in adult love relationships and largely found this to be accurate in a landmark study. While other factors come into play, such as genetics, attachment theory holds that the primary bond formed in infancy makes a profound and lasting imprint on adult relationships. If you struggle to form loving, stable, secure relationships as an adult (estimated to be about 40% of adults), it’s possible that you have an insecure attachment style. Insecure attachments can cause tremendous pain and heartache, and they’ve even been found to activate both stress and immune responses in the body. But here’s the good news: Secure attachment can be learned. Discovering Your Attachment Style If you suspect you might have an insecure attachment style, identifying your type can be profoundly useful (and necessary) in forming healthy, stable, loving, and secure relationships. Here’s a closer look at the three insecure attachment styles: Anxious Anxious types crave closeness and emotional intimacy, yet they have a strong fear of abandonment. They’re other-focused, often seeking approval, assurance, support, and responsiveness from their partner. If they don’t get it, they become anxious and needy, and sometimes desperate for love. They can suffer from low self-esteem and are overly sensitive to a partner’s actions and moods, taking things personally. They value their relationships highly but worry or feel that their partner isn’t equally invested. Avoidant Those with an avoidant attachment style tend to be lone wolves. Closeness and physical touch may make them uncomfortable and they try to avoid emotional connection with others. Emotional intimacy is associated with losing independence and being suffocated. They shut down and push it away. They will accuse their partner of being too clingy. They refuse emotional help from others and don’t like relying on other people or other people relying on them. They value freedom more than partnership. Fearful Sometimes called “disorganized attachment,” fearful types tend to show unstable behaviors and can give mixed messages in a relationship. They want intimacy and closeness but may have trouble trusting and depending on others. Their relationships can be a source of both desire and fear. They avoid strong emotional connection out of fear of being hurt. Also, they may not regulate their emotions very well. Note: It’s possible to exhibit different attachment styles in different relationships, so you may identify with more than one of these types. What Does Secure Attachment Look Like? Adults exhibiting a healthy, secure attachment style are self-confident, authentic, trusting, and hopeful. They can navigate conflict constructively, enjoy intimacy and affection, and seek out social support when needed. They can openly share feelings with their partners and are consistent and reliable. They aren’t threatened by their partner’s independence. They can sustain long-term relationships, while preserving autonomy. How to Establish Healthy Relationships Many mental health experts believe that those with insecure attachment issues can learn how to securely bond with others, but it does require a concerted effort. To start, you may want to make a relationship inventory. Take note of common themes in your previous relationships. Next, find a qualified therapist who can help you accurately identify your own attachment patterns and address deep-seeded issues of low self-worth, fear of intimacy, distrust, and jealousy – which fuel the three insecure attachment styles. The relationship bond you form with your therapist will model a secure attachment that you can duplicate in other relationships. With professional guidance, you can determine the new behaviors you need to practice to form a secure attachment with another person. For example, an anxious type may need to refrain from jumping into a relationship too quickly, instead trusting and taking time to keep the focus on themselves and their own well-being, and maintaining calm while they get to know a new person. Safe and Secure We all deserve to feel safe, secure, and loved in a relationship. This may be the time to transform your insecure attachment style into a secure one. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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What to Do If You Have Plantar Fasciitis
If you’re physically active, you’ve probably had pain in your feet at some point. One common condition that affects many people is plantar fasciitis. What’s Plantar Fasciitis? Plantar fasciitis is a common source of heel pain. Your plantar fascia is a band of tissue that connects your toes to your heel bone. It supports the arch of your foot and helps to absorb shock when you walk or run. Plantar fasciitis is common in runners, overweight individuals, and those who wear shoes with insufficient support. A common sign of plantar fasciitis is sharp pain when you take the first few steps in the morning. As you move around, the pain typically begins to diminish. However, the pain may return if you stand for extended periods, take a jog, or engage in rigorous physical activities. Risk Factors Plantar fasciitis may be caused by the normal wear and tear of using your feet. However, there are other factors that may increase your chances of developing this condition. These include: High-impact activities – long-distance running, ballet dancing, and other high-impact activities can place stress on the heel and the connected tissues. Excessive weight – carrying extra pounds places additional stress on the feet and may cause foot pain. Age-related complications – people ages 40 to 60 are more likely to develop plantar fasciitis. Occupational necessity – jobs that require long periods of standing throughout the day may lead to foot pain. Walking pattern – people with flat feet, high/low arches, or an unusual gait may place added stress on their heels. Failing to address the issues related to plantar fasciitis may lead to foot, knee, hip, or back pain. Diagnosis and Testing If you’re experiencing consistent pain in your feet and heels, it’s a wise precaution to make an appointment with a physical therapist or foot specialist. These professionals can check for tender areas to determine the location and severity of your foot pain. Though testing is rarely required, a doctor may recommend an X-ray or MRI to rule out other issues such as a stress fracture. An X-ray also may reveal a bone spur on the heel bone. Possible Treatments Before committing to any treatment plan for heel pain, it’s best to consult your medical doctor to make sure you’re taking the best course of action possible. They may recommend taking over the counter, pain-relieving medications – such as Advil, Motrin, or Aleve. But there are several natural ways to help reduce the symptoms of plantar fasciitis as well. Physical therapy may be a great place to start. A therapist can help you with specific stretches to strengthen the lower leg muscles, the Achilles tendon, and the plantar fascia. They also might indicate if athletic tape is needed to help relieve pain, and if so, where to place it on your foot. A therapist may recommend the use of a night splint to stretch your calf and arch while you sleep. Another recommendation may involve orthotics, which can include customized arch supports for your shoes. More extreme measures may include steroid medication injections and platelet-rich plasma injections. Shock wave therapy and the ultrasonic tissue repair technique also may help relieve plantar fasciitis pain. Surgery, to detach the plantar fascia from the heel bone, may be the only option to relieve severe heel pain for some. Daily Maintenance Here are some easy and effective ways to reduce the impact of plantar fasciitis in your daily routines: –Wear supportive shoes with thick soles, ample cushioning, and firm arch supports. Never wear worn-out shoes as they may cause/intensify foot pain. –Consider switching to a low impact sport, like swimming instead of jogging. –Apply a covered ice pack for 15 minutes to reduce foot or heel swelling/pain. –Try some of these stretches that can help relieve pain and tightness in your Achilles tendon, plantar fascia, and calf muscles. –Maintain a healthy weight. Not only can this promote physical and mental wellness, it also may help reduce the strain you put on your feet. Heal Your Heels If you think you may have plantar fasciitis, it’s a good idea to make an appointment with a physical therapist or podiatrist. A healthcare practitioner should be able to arrive at an accurate diagnosis based on your specific pain or symptoms, as well as recommended ways to treat the problem. Most people use their feet for a variety of activities every day, including work, exercise, running errands, and leisure activities. There are many ways to relieve foot pain and some of them are natural and inexpensive. Applying the above tips may help reduce foot pain so you can get back to doing the things you enjoy. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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5 of the Best Ways to Retrain Your Taste Buds
Many are aware that the food industry works overtime to make unhealthy products irresistible to consumers. Marketing or Brainwashing? Consider the slogans on food packaging and TV/internet ads: “I’m lovin’ it” “They’re gr-r-reat!” “Finger lickin’ good!” “They’re magically delicious!” “The Breakfast of Champions” “Betcha can’t eat just one!” Many food companies have intentionally designed these catchy jingles and phrases to target the pleasure centers in your brain. In a very real sense, many people are being brainwashed by these slick marketing campaigns. Discovery of the “Bliss Point” Research on what produces cravings has been conducted for decades now. In 1970, mathematician Howard Moskowitz discovered the perfect combination of sugar, salt, and fat that would enhance the brain’s pleasure experience. He called it the “bliss point.” Triggering the bliss point can increase sensory experiences, such as taste, and can activate areas of the brain that are associated with motivation and pleasure. These are the same areas that are influenced by addictive drugs such as cocaine, nicotine, and morphine. Knowing all of this, the sad truth is some companies design foods to hook your brain in a similar way that drugs do. Hijacking Your Taste Buds It isn’t an overstatement that the food industry has hijacked the taste buds of many in our society. There are several ways to provoke cravings, which can contribute to addictive responses to foods. Here are a few: Aroma – Humans have five major taste sensations: sweet, sour, bitter, salty, or savory. Though many foods target our taste buds, flavors also can be enhanced by our sense of smell. Smells can trigger cravings, like movie theater popcorn. “Crunchiness” – Four pounds per square inch is the ideal breaking point to produce crunchy pleasure. “Meltiness” – Foods that quickly melt in your mouth can trick the brain into thinking there are fewer calories, which may encourage you to eat more of these foods. Satiety – Satiety occurs when a person feels full while eating a meal. Some foods, particularly those with lots of added sugar, can override these satiety signals and fool your brain into thinking you aren’t full when you are. Sugar – Sugar has been found to be an addictive substance that prompts bingeing, reward-seeking, and craving. Unfortunately, even many “healthy” foods are filled with hidden sugars that can fuel cravings and mood issues. Texture – Some major store brands and fast-food restaurants alter the texture of the foods to make them taste more palatable, and as a result, they can end up containing less fiber than desired. Unfortunately, a lack of fiber in the diet may contribute to stomach problems, abdominal pain and discomfort, or poor gut health. Is It Your Fault? You may feel like a lack of self-control or portion control is your fault. But how can you have self-control when food companies have been using sophisticated neuroscience to plot against your diet, and your brain, for decades? Since food can play such a huge role in your physical and mental well-being, it’s vital that you do everything you can to support your diet and brain health. Here's how to retrain your taste buds by controlling the food you put in your body… 5 of the Best Ways to Retrain Your Taste Buds 1. Set the Tone The first meal of the day is crucial in setting the tone for what you’ll eat the rest of the day. Avoid sugar – in bread, jams, and orange juice – which can give you a quick energy boost followed by an energy crash. Eating protein (eggs, lean meats) with your morning meal can help stabilize your blood sugar. Also, adding green veggies and some low-glycemic fruit (berries and apples) to a protein smoothie is a healthy way to start your day. 2. Boost Your Produce It’s recommended that you eat fruits and vegetables from the full spectrum of colors and flavors, such as blueberries, pomegranates, squash, and bell peppers. Eating these foods can provide power-packed flavonoids, antioxidants, and an array of nutrients, vitamins, and minerals that are necessary for good health. It’s recommended to eat up to eight servings of fruits and veggies a day. Although sugar from fruit is considered healthy (as opposed to added sugars in cereals and baked goods), make sure you’re getting a good balance of fruits and vegetables; a two-to-one ratio of vegetables to fruits is recommended. 3. High-quality Protein It’s recommended that you eat some high-quality protein with every meal and snack (at least every 4 to 5 hours). Protein helps to balance blood sugar levels and can help decrease cravings. You’ll likely feel fuller longer and burn more calories when eating a protein-rich meal or snack than you will eating high-carb, sugar-filled foods. Nuts, seeds, and legumes are good sources of protein. Many meats, including wild-caught fish and free-range poultry, are rich in protein and amino acids. Be sure to shop for animal protein that’s free of hormones and antibiotics. 4. Get More Fiber Fiber should be taken along with protein to ensure a balanced, nutritious meal. Getting sufficient fiber in your diet can help support healthy digestion, heart health, bowel regularity, stable blood sugar levels, and weight loss. Fiber absorbs water and creates bulk, which can increase the time it takes for food to move out of the digestive system. The longer food stays in your system, the fuller you’ll feel and the less likely you’ll be to experience the spike in blood sugar that occurs when food digests quickly and glucose is dumped right into the bloodstream. 5. Healthy Swaps A great way to retrain your taste buds is to 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. Rather than a candy bar or energy drink, enhance your energy with a healthy snack like two slices of lean deli turkey and a dozen grapes. This well-balanced snack is high in protein and fiber and should tide you over until your next meal. Reimagine Your Diet Improving your diet will help you get the proper nutrients your body needs. One of the best ways to retrain your taste buds is to replace fatty foods and sugary snacks with nutritious foods, including high-quality protein, healthy fats, and fortifying fiber. Try the above tips and feel free to share them with your friends and family. 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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Don’t Be Left in the Dark: 10 Power Outage Prep Tips
Aside from the inconvenience, one of the worst things about a power outage is that it can happen at any time. This is especially true if you live in an area frequently plagued by brownouts or rolling blackouts, or an area frequently subjected to severe weather. Power outages can negatively impact neighborhoods or entire cities. These outages can adversely affect our lives by: Causing food to spoil Creating transportation and communication issues Preventing the use of medical devices Leading to the closure of banks, stores, gas stations, and other important services The good news is you can be ready the next time the power goes out. Following these simple steps can ensure you won’t be left in the dark. 10 Helpful and Practical Power Outage Prep Tips 1. Inventory – Light Sources Make a thorough inventory of every item in your house that requires electricity to run. Are there battery-powered alternatives, such as a portable charger or power bank, you might consider? Make sure you have multiple flashlights disbursed throughout your house and check to make sure the batteries are fresh at least every six months. Store replacement batteries in an organizer in an easy-to-find place in your house. Also, keep candles and matches or a lighter handy. Candles can produce light and heat. They also can fill a room with pleasant, aromatic scents. 2. Inventory – Food/Water Make a grocery list of foods that don’t require water, cooking, or refrigeration. These may include canned foods, dry mixes, and healthy snacks. Consider stocking up on some of these emergency foods: Protein bars Dry cereal or granola Peanut butter Dried fruit Mixed nuts Canned fruits and vegetables Canned juices Non-perishable pasteurized milk When purchasing emergency foods, remember to consider special dietary needs of those in your family. If you have a stockpile of canned foods, be sure to check the dates before opening them and make sure to purchase a can opener if you don’t already have one. It’s recommended to store several days’ worth of non-perishable foods for everyone in your family. Having enough quality drinking water is extremely important in the event of a power loss. Most active individuals drink at least two quarts (half gallon) of water each day. Keep in mind that you’ll need additional clean water for food preparation and hygiene. The rule of thumb is to store at least one gallon per person, per day. To be on the safe side, store at least a two-week supply of water for each member of your family. 3. Inventory – Heat Sources There are several ways to heat your home during a power outage and some of them are preventative measures. If you live in a region where the winters are bitterly cold, it’s a good idea to prepare your house in the fall, before the severe weather hits. Weather stripping your home is a great first step. Other ways to heat your home is by using a fireplace (if you have one) or battery powered space heaters. When not using a fireplace, make sure the flue’s damper is tightly closed to prevent heat from escaping and cold air from getting in. Purchase heavy drapes and keep them closed to trap the warm air (unless the room gets direct sunlight). Use throw rugs on bare floors and make sure you have plenty of blankets in the living room and bedrooms. Adding layers – such as a sweater/sweatshirt, socks and slippers, scarf, gloves, or hat – can help you stay warm inside a home that’s temporarily without power. 4. Purchase a Generator According to U.S. Energy Information Administration, American electricity customers experience an average total power interruption of about 2 hours per year, excluding major events (snowstorms, heatwaves, hurricanes, etc.). If you own a home, it’s recommended that you purchase a generator to help keep the lights on during a power outage. There are many kinds of generators that are used for different purposes. Some are gas-powered, others are battery powered. If you purchase a gas-powered generator, make sure you have plenty of fuel stored up since these generators can burn through several gallons of gas per day. Depending on your price range, home power generators can be expensive. Before choosing a model, it’s important to know how many watts you’ll need to keep your electronics running during a power outage. Don’t forget to add surge watts to that total. Make sure the generator is outdoors, a minimum of 20 feet from your home, and away from windows. There are many guidelines to follow when using a generator. Here are some important safety tips to consider. 5. Don’t Use the Oven It’s recommended that you refrain from using a gas stove or oven to heat your home. Gas ovens and stoves produce carbon monoxide, which can be hazardous to your health since it’s a colorless, odorless, and tasteless gas. It’s inadvisable to use a camp stove or charcoal grill to heat your home, as they also can produce noxious fumes. 6. Alternate Location If you have no power or heat in your home, reach out to a local friend or relative with power to see if your family can hang out at their house until the power is restored. If that isn’t an option, seek out a church or community center that has heat. Be sure to observe COVID protocols in densely populated facilities. 7. Medical Needs If you use medical devices that are powered by electricity, contact your medical practitioner so you can make a power outage plan. This plan may include medications that need to be stored in a refrigerator. As a precaution, discard any medication that needs to be refrigerated if the power has been out for more than a day. Consult your doctor or pharmacist immediately to get a new supply. Taking the necessary precautions for your medical needs could help preserve your life during a power outage. 8. Turn Off Appliances Some people like confirmation of when the power comes back on, such as hearing beeps or seeing blinking lights. However, it’s recommended to disconnect all electronics during a power outage since sudden surges or spikes when the power comes back on can cause damage to these appliances or devices. If the power is still off when you go to sleep, plug in your refrigerator. If the power is restored in the middle of the night, this will help prevent food spoilage. 9. Food Storage During a power outage, be sure to keep refrigerator and freezer doors closed to keep foods as cold as possible for as long as possible. A standard fridge will keep food cold for about four hours and a full freezer will maintain its temperature for about two days. If you choose to use coolers with bags of ice or ice packs, be sure to monitor the temperature with a thermometer. If the temperature rises above 40 degrees for longer than two hours, it’s best to throw out the food inside the cooler. As the saying goes; when in doubt, throw it out. 10. Family Time A power outage can be a prime opportunity to spend quality time with your family. It’s also the perfect time to have a low-tech game night. Playing card games or board games can provide hours of entertainment. If someone in your family plays an acoustic instrument, it might be fun to have a family sing-along. Also, telling jokes, scary stories, or reminiscing about past experiences might be an enjoyable way to pass the time. As a fringe benefit, getting everyone in one room means you’ll only need to heat (or cool, during the warmer months) one room. Plan Well and Stay Safe Taking some time to purchase and store supplies (fresh batteries, a fully stocked first aid kit, etc.) and food/water now can pay huge dividends in an emergency. A power loss can happen at any time, so it’s better to be adequately prepared than ill prepared. Hopefully these tips will help prepare you for the next power outage. If you have tips other than those listed above, feel free to share them in the comments section below. Stay safe out there! 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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4 Healthy Swaps For Your Favorite Winter Treats
On those cold winter days when you crave a cup of hot chocolate or a sweet treat but you don't want all the sugar, we've got four healthy alternative recipes for you to try! Swap out those sugary desserts for these delicious, guilt-free treat alternatives! These healthy treat recipes are simple with minimal ingredients needed to make healthy swaps during the winter, or any time of the year. 4 Healthy-Alternative Recipes of Your Favorite Winter Treats Hot Chocolate Using Cacao Powder Recipe 14 ounces non-dairy milk 1 tbsp raw, organic cacao powder 1 tbsp sweetener (maple syrup, coconut sugar, honey, agave) Instructions: Warm up your non-dairy milk in a pot on the stove. Add your cacao powder to the milk and whisk until blended. Add sweetener while stirring constantly. Stir until completely combined. Pour into a mug and add cinnamon, marshmallows, or peppermint stick. Enjoy! Almond Butter Stuffed Date Recipe 8 Medjool Dates 4-6 Tbsp Almond Butter Topping of your choice (sea salt, dark chocolate chunks, coconut) Instructions: Cut medjool dates lengthwise and remove the pit. Take a spoon of almond butter and stuff inside the date. Top with whatever you’d like and try these delicious candy substitutes. Baked Apple Dessert Recipe 4 large apples (Honeycrisp, Tart Green, your choice) 4 Tbsp of butter alternative (pressed avocado oil, ghee, coconut butter) 1/2 cup of coconut sugar or other brown sugar alternative 3/4 tsp cinnamon Instructions: Preheat oven to 375 F. Wash and core apples leaving the base to hold the filling. Combine butter alternative, coconut sugar, and cinnamon and press into each core. Fill a 2 qt baking dish with 3/4 cup of water. Place apples in upright and bake for 1 hour. Banana Nice Cream Recipe 4 ripe bananas Splash of non-dairy milk Optional: Make it chocolate with a tbsp of cocoa Peel and slice bananas. Spread out and freeze until solid. Instructions: Add frozen bananas to blender or food processor. Blend until smooth, adding non-dairy milk as needed. Serve and enjoy!
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Here's How to Make Amends with Others
As we anticipate holiday gatherings and the new year ahead, it’s an opportune time to consider our personal relationships. Do you have regrets about any interactions or conflicts with others? Do you owe anyone an apology for what you said or did? Chances are, someone will come to mind. It’s human to have conflicts. Yet, frayed connections with others can affect our health and well-being. Thankfully, the simple act of making amends can transform ill feelings into forgiveness…and stronger relationships. Indeed, researchers have found that when we can see how our behavior has negatively impacted another person, and we sincerely express regret for our harm to the person directly, making amends can be beneficial for both parties involved. Since happiness and well-being can be linked to social connections – the relationships we have with friends, family, neighbors, and colleagues – taking time to make amends is a worthy pursuit. The Healing Power of Making Amends Amends are powerful. Merriam-Webster says that to make amends is to “do something to correct a mistake that one has made or a bad situation that one has caused.” Mental health experts have noted that when amends are made in this manner, the recipient will often feel understood, which can facilitate forgiveness and restoration. Additionally, the person making amends is much more likely to be able to accept their humanity and forgive themselves. According to research published in The Journal of Positive Psychology, the inability to self-forgive is associated with low mood, anxious feelings, and weakened immune function. Also, holding on to painful feelings that others have caused, and replaying the situation over and over in your mind, can negatively impact your cognition, emotions, physiology, and general health. Amends and the Recovery Process The practice of making amends has been adopted by most religions. It’s also a key tenant of the Twelve Steps of Alcoholics Anonymous (AA). Before recovery, the alcoholic or addict may be self-destructive and self-centered. They often hurt those around them. However, in the early stages of sobriety, the recovering addict begins working through several steps that allows for greater acceptance, faith, honesty, accurate self-appraisal, and humility. Once on solid ground, the recovering addict is then ready to address the damage they’ve caused in personal relationships by working the amends step. The goal of the process is for the addict to develop the best possible relations with every human being they know. Before they’re halfway done with the process, the AA program provides the opportunity for transformation where the addict will experience a newfound freedom and feelings of connection to others, while feelings of guilt and shame gradually diminish. Interestingly, whether recovery from the addiction actually occurs, research appears to confirm the healing process embodied in the amends step of AA. One study found that “conciliatory gestures” or amends promote human forgiveness, stating that peacemaking offers of compensation and owning up to one’s responsibility can increase forgiveness and decrease anger. 5 Simple Ways to Make Amends with Others The benefits of making amends are available to everyone. It’s a simple act, but it isn’t easy. AA and mental health experts offer these suggestions to ensure the best possible outcome. Prepare. AA has a preparation step prior to making direct amends with someone. It’s used to detail specifically what you’re making amends for and to resolve any grudge the other person may have. Amends are about focusing only on your transgressions. Discuss any resentment you may have with a trusted friend or counselor ahead of time so that it doesn’t thwart your efforts. Choose a good time and place. Make sure the person knows you need time to talk, without distractions, and in person. Acknowledge the harm clearly. State what you did that had a negative impact on the other person. Own up to what you did. Be clear and concise. Express remorse. Talk openly about your feelings. You may feel shame, humiliation, or remorse. Communicating this shows you genuinely regret the suffering you caused. Be careful not to provide excuses or blame others. Make amends. Apologize and express your desire to repair the damage you’ve done. If your amends is for loss or damage of property, offer compensation or replacement. If it’s for something such as a violation of trust, the amends might involve stating what steps you’re willing to take to improve your trustworthiness, like going to marriage counseling. If you don’t know how to make restitution, it’s okay to ask. As humans, we all make mistakes. Owning the harm, expressing regret, and correcting the mistake is what’s most important. When Amends Aren’t Possible There are instances when amends can’t be made. Either the person isn’t reachable or is no longer alive. Also, there are situations when making amends could cause more harm. For these situations, amends may look different. Some people will donate money to a deceased person’s favorite charity to make amends or instead of making a direct amends, they’ll read an amends letter to a trusted friend. Usually an inventive way will become clear to those who are willing to think outside the box. The Ultimate Gift The consensus among researchers, mental health experts, religious leaders, and those in the recovery community is that tremendous good can come from owning our mistakes, expressing our regret, and doing what we can to make things right. It’s a gift to everyone involved. 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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Power Nap 101: Some of the Best Ways to Avoid an Afternoon Slump
It’s no secret that Americans have trouble getting enough sleep. About 35% of U.S. adults fail to get the recommended 7-9 hours of sleep each night, and experts estimate about 50-70 million Americans have a sleep disorder. That’s a lot of sleepy people. Due to our internal body clocks, we’re generally at our sleepiest in the early morning hours between 2 a.m. and 4 a.m., and again in the early afternoon hours between 1 p.m. and 3 p.m. That’s when most people feel an afternoon dip in energy. One solution for the afternoon slump, and for general lack of sleep, is the “power nap.” Benefits of Napping One study compared taking a nap to using caffeine. Naps were found to be more effective in minimizing afternoon sleepiness. Numerous studies indicate that a brief afternoon nap can reduce fatigue, restore alertness, improve cognitive function and memory, and boost mood – without grogginess or disorientation. In fact, the research showing these benefits is so compelling, top American companies (Google, Facebook, Uber, Ben & Jerrys, Cisco, etc.) now allow, and even encourage, short power naps during the workday with designated sleeping “pods” or nap areas. Here’s what you need to know about napping so that you can fully enjoy its brain and body benefits if you choose to make it part of your wellness routine. 3 Types of Power Nap and Which One is Best for You The benefits that come from napping largely depend on the duration of your nap, research shows. Short Naps A brief power nap of 10 to 20 minutes delivers immediate benefits (without grogginess) such as enhanced alertness and concentration, elevated mood, and improved motor skills (like typing at your computer or strumming a guitar). These benefits are experienced immediately upon waking and can last up to three hours. Virtually any nap under 30 minutes falls into the “light sleep” part of the sleep cycle and is great for a quick mental refresh. A NASA study found that a snooze of 26 minutes showed alertness improvements in pilots of up to 54 percent, and improved job performance by 34 percent, compared to pilots who didn’t nap. If you’re under a lot of pressure, experts believe a quick 30-minute nap can release stress and improve your immune health. Medium Naps If you nap for 45 to 90 minutes, you will fall into the “slow-wave sleep” part of the sleep cycle, which improves cognitive performance up to several hours but can also cause sleep inertia (grogginess or disorientation) for a short period after waking. Naps of this length also help boost decision-making skills, and tasks like memorizing vocabulary and recalling directions. This length of nap may have heart health benefits as well. A study found that people who napped for 45 to 60 minutes had lower blood pressure after going through mental stress. Hence, a little shut-eye may help your body recover from pressure-filled situations. Long Naps Long naps lasting 90 minutes to two hours will put you into a dreaming state or REM sleep. This type of longer nap allows you to go through every stage of the sleep cycle. A longer nap can help clear your mind, improve memory, and play a key role in making new connections in the brain. It helps to boost creativity and problem-solving. This is the best nap duration if you’re catching up on lost sleep. Catnap Caveats While there are many health benefits to be had from a catnap, there are a few drawbacks. As mentioned above, if you nap for more than 30 minutes and less than 90, it’s possible you could get sleep inertia, and it may take a while to feel fully alert again. If you snooze for too long or too late in the day, it can disrupt your nighttime sleep, especially if you suffer from sleeplessness or have any serious sleep issues. Napping Tips Perfecting the power nap is an art. Here are some tips to maximize the benefits of getting midday shut-eye! Nap regularly. Some research indicates that the benefits are greater for habitual nappers. Try to nap during the ideal time, between 1 p.m. and 3 p.m., as it’s less likely to disturb your nighttime sleep. Keep it short to start. Set a time for 20 minutes or less. Choose a quiet, dark place where you won’t be interrupted. Blocking out light will help you fall asleep faster. Wear an eye mask and/or ear plugs if you need to. Your body temperature may drop when you fall asleep. Make sure you’re warm enough, but not too warm! Be consistent. Nap around the same time each day. If your mind is busy ruminating, practice relaxation techniques such as deep breathing. Don’t worry if you can’t fall asleep; research shows there are even benefits to resting with your eyes closed. Of course, if you find yourself napping too long or too often, it could be an indication of a health issue. Be sure to consult your healthcare physician. While napping is a great solution for many people, it isn’t for everyone. Some people just can’t sleep during the day, and that’s okay! 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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7 Unexpected Health Benefits of Green Tea
Over the past decade, the popularity of green tea has exploded. Experts say that its touted health benefits are driving consumer demand. You can now find green tea on the menu at most restaurants and cafes, in nearly all grocery stores, as a supplement, and in beauty products. Is health-nut-driven enthusiasm for green tea all hype, or does it have real health benefits? The combination of animal and human studies on green tea published so far indicate remarkable health benefits. In fact, due to its many bioactive compounds, you may want to swap out your coffee for green tea! About Green Tea Derived from the Camellia sinensis plant, unlike black and oolong teas, which are oxidized to varying degrees, green tea is only minimally oxidized. It’s processed using traditional methods (sun-drying, basket-firing, or pan-firing) or modern methods (oven-drying, tumbling, or steaming). The result is a rich and unique profile of polyphenols with powerful antioxidant and anti-inflammatory activity that’s largely responsible for its myriad health benefits, according to research. Chief among these polyphenolic compounds is a catechin called epigallocatechin-3-gallate (EGCG). An amino acid called theanine (or l-theanine) and small amount of caffeine also contribute to some of green tea’s brain and body benefits. Here are some of the most-studied health benefits of green tea… 7 Unexpected Health Benefits of Green Tea 1. Heart Health The cardiovascular benefits of green tea consumption are widely recognized. One study followed more than 40,000 participants aged 40-79 for 11 years. It found that those who drank at least five cups of green tea per day had a lower risk of mortality due to heart health issues. Additional studies indicate that the polyphenols in green tea may support health blood pressure levels, as well as help to improve vascular health and better blood flow. A study looking at supplementation with green tea’s EGCG showed that it may support healthy total and LDL cholesterol levels too. 2. Antioxidant Protection The polyphenols found in green tea have substantial free radical scavenging activity and may protect cells from DNA damage caused by reactive oxygen species. Of course, this can help stave off several health issues that result from damaged cells. The antioxidant action can help protect the skin from damaging exposure to the sun. Currently, there’s a clinical trial underway examining how green tea can protect prostate health. Epidemiological studies indicate that green tea consumption is associated with breast health protection too. 3. Relaxation and Cognition A nice cup of green tea is a great way to relieve stress and boost your brain function. Green tea’s l-theanine works by way of nerve cell receptors for GABA, glutamate, and other neurotransmitters, and has calming effects. It helps to increase dopamine and the production of alpha waves in the brain, which create a pleasant, relaxed state. In clinical research, l-theanine has been found to help boost attention, mood, cognition, and even quality of sleep. However, it doesn’t diminish alertness. Green tea’s caffeine works well with l-theanine to enhance brain function, including mood, vigilance, reaction time, and memory. Some people have a more even, focused energy that allows for better productivity when they drink green tea, compared with coffee, which has about three times the amount of caffeine. 4. Supports Healthy Blood Sugar Those who drink green tea may have more stable blood sugar levels. A randomized controlled trial found a correlation between green tea consumption and decreased fasting glucose and fasting insulin levels. Additionally, a 2017 review of dietary polyphenol studies associated green tea (as part of the Mediterranean-type of diet), with a reduced risk of blood sugar health issues. 5. Protects Memory Green tea may help to keep your memory sharp as you age. One small study suggests that green tea can enhance a person’s working memory and other cognitive functions. The double-blind study found that green tea may be helpful in addressing cognitive impairments associated with neurodegenerative memory issues. A meta-analysis of 26 observational studies suggested that daily tea drinking is associated with a decreased risk of cognitive decline in the elderly. 6. Improves Breath A published review of two articles found that green tea can reduce volatile sulfur compound-producing bacteria. In particular, EGCG had inhibitory effects on the growth or adhesion of several common oral bacteria. The review states, “Green tea can reduce halitosis through rinsing and antimicrobial effect.” 7. Healthy Weight Green tea holds promise in supporting healthy weight. As mentioned, green tea has a mild amount of caffeine, but it still contains enough to have an effect. Caffeine has been found to aid fat burning and improve exercise performance in numerous studies. What’s more, it works synergistically with EGCG, which also has metabolism-boosting effects. However, the studies used concentrated amounts of EGCG, more than what you’d consume from drinking tea. More research is needed. Take Time Out for Tea Probably the best immediate health benefit from drinking green tea comes from simply taking a tea break. Enjoy! [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Green Tea Tips for Maximum Benefit Let boiling water cool for a moment before steeping as boiling water can destroy EGCG content. Add some lemon! Vitamin C makes the tea’s catechins easier to absorb. (Conversely, dairy makes it harder to absorb them.) Quality matters. A high-quality green tea usually has more nutrients. [/wc_box] At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Here Are Some of the Best Ways to Outsmart Your Sugar Cravings
There’s mounting evidence that sugar can be toxic…even lethal. It can lead to many physical and mental problems and can act like a drug in the brain. When you consume sugar, it boosts the feel-good neurotransmitter dopamine in the brain and causes your blood sugar to spike, which makes you feel good…temporarily. But then your blood sugar levels can crash, impacting your mood and sense of well-being. Over time, high sugar diets can worsen inflammatory issues, cause sleep problems and fatigue, trigger cravings, and contribute to memory and learning struggles. The evils of sugar may be no surprise to you. Maybe you’re making a conscious effort to eat a low sugar, brain healthy diet. Unfortunately, even many “healthy” foods are filled with hidden sugars that can fuel your cravings and mood issues. Since the standard American diet is filled with nutritional pitfalls, here are some of the best ways to reduce cravings and avoid foods with hidden sugars… 10 Simple and Natural Ways to Outsmart Your Sugar Cravings 1. 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. Counter to what you might think, 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. 2. Eliminate Artificial Sweeteners One way to decrease your sugar intake is to get rid of artificial sweeteners. You may think of these sweeteners as “free” because they have no calories, but they can be significantly sweeter than sugar. Also, they may activate the appetite centers of the brain, making you crave even more sugar. If you can do without any sweeteners, your brain will stop craving the sweetness. If you can’t do without sweeteners, try to replace sugar with sweeteners like stevia or erythritol. 3. Manage Your Stress Stress can trigger certain hormones that activate your cravings, making you believe you need the ice cream, cake, or other high sugar snacks or desserts to feel better. Meditation and hypnosis are powerful stress-management techniques that can boost blood flow to the PFC. These practices can help you resist the temptation to binge on your favorite sugary treat. 4. Control Your Cravings Nearly everywhere you go, someone is trying to entice you to eat something sweet. Think of the candy displays near the checkout counter at the grocery store, which are purposely positioned to tempt you to make an impulse buy. To control your cravings, you must avoid the things that trigger you. Know what fuels your cravings and plan for your vulnerable times. For example, strategically plan your route in the grocery store to avoid the soda, candy, or chip aisles. 5. Determine Food Allergies Hidden food allergies and food sensitivities can trigger cravings and make you fall back into old habits. In some cases, gluten and milk sensitivities or allergies can lead to a decrease in blood flow to the brain, which can impair your judgment. In addition, food allergies can cause concentration problems and anxiousness, which can increase cravings. To determine if you have any food sensitivities, consider trying an elimination diet. Stop eating corn, soy, dairy, gluten, artificial sweeteners, and food colorings for 3 weeks. Then introduce them back into your diet one at a time and see if you have any reactions. You can eliminate foods that cause a negative reaction or health problem. 6. Practice Willpower Willpower is like a muscle. The more you use it, the stronger it gets. Practice saying no to the things that aren’t good for your health and over time you may find it easier to resist sugary foods or beverages. 7. Get Moving Physical exercise can help reduce cravings. A study in the journal Appetite showed that taking a brisk 15-minute walk decreased cravings for chocolate. Exercise also fended off cravings for an additional 10 minutes following the walk. Since cravings typically only last about 10 minutes, a short workout may be all it takes to distract you from the sugary foods you’re craving. 8. Make Sleep a Priority Multiple studies, including a study in Nature Communications, show that lack of sleep can increase hunger levels and the desire for food. “It’s important to get at least 7 hours of sleep each night to help battle cravings,” says Shane Creado, MD, psychiatrist and sleep medicine specialist at Amen Clinics Chicago. “Creating a healthy bedtime routine that promotes relaxation can help.” 9. Professional Assistance Sometimes you may need additional help to take the edge off your cravings. Enlisting the advice of a registered dietician, or your medical doctor, can be a great way to get additional tips and support. This can help you get your diet under control and reduce your intake of sugar. 10. 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. 10 “Health” Foods That May Contain Hidden Sugar 1. Flavored Greek Yogurt Greek yogurt is a good source of probiotics, which may benefit your gut by adding the good bacteria your intestinal tract needs to stay healthy. Packed with protein, Greek yogurt is often portrayed as a healthy food. But some flavored varieties also include large amounts of sugar and other unhealthy ingredients, so be sure to check the labels before you buy them. 2. Pre-made Protein Smoothies A protein smoothie can be a great way to start the day. However, some smoothie brands try to hide their high sugar content. If necessary, opt for homemade smoothies to ensure you’re consuming healthy ingredients (without the added sugars). 3. Nut Butters Almond butter, cashew butter, and other nut butters can be a good source of protein and fat. But be sure to read the nutrition labels. Some brands sneak sugar into their product to amp up the bliss point. 4. Instant Oatmeal Packed with fiber and loaded with vitamins and minerals, slow-cooked oatmeal is associated with numerous health benefits. Instant oats, however, are highly processed and rank much higher on the glycemic index, indicating that they can spike blood sugar. Popular instant oatmeal flavors, like maple and brown sugar, can include added sugars, so it’s recommended to consider healthier options for breakfast. 5. Milk Alternatives Going dairy-free can be beneficial for brain health and overall well-being for some, especially those who have milk allergies or sensitivities. However, some flavored milk alternatives – vanilla, chocolate, or pumpkin spice – can have high amounts of sugar per serving, so exercise caution when purchasing them. 6. Flavored Bottled Water Water is essential for the health of your brain and body. Being even mildly dehydrated can make you feel more tense, moody, or angry and can also sap your energy levels and reduce concentration. Keep an eye on flavored waters, which may add unwanted sugar to make the taste more pleasant. 7. Gummy Vitamins Taking nutritional supplements is a great way to make sure you’re getting the vitamins and minerals you need. Be aware that when you or your kids take gummy vitamins you’re likely also getting a dose of sugar with those nutrients. It’s practically impossible to make gummies without using sugar or sugar alcohols, which can cause stomach discomfort or contribute to blood sugar problems. Parents are strongly cautioned when purchasing gummies for their children, since many contain excessive amounts of sugar. 8. Bottled Green Tea Green tea is loaded with antioxidants, as well as a compound called l-theanine, which has been found to inhibit excessive overfiring in the brain and to help produce a feeling of calmness. Be sure to skip brands that infuse unhealthy added sugars into the healthy green tea. 9. Salad Dressing Eating more greens and veggies provides your brain with a variety of nutrients and antioxidants. Dousing salads with sugar-laden, store-bought dressings can turn your healthy meal into one that has far more sugar than you realized. Consider making your own healthy salad dressing. 10. Protein Powder You may think that making a protein smoothie at home is the best way to control what you put in it. But be sure to check the ingredients of your protein powder since many of them sneak sugar into the mix to enhance the flavor. Adding fruit – blueberries, raspberries, or strawberries – should be all the natural sugar your smoothie requires. So Long, Sugar 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 ten tips may help you outsmart your sugar cravings. Now is the perfect time to make a clean break from sugar. 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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9 Simple Ways to Find Lasting Joy in Your Life
Would you consider yourself a joyful person? Would you like to learn how to have lasting joy? The Power of Purpose Living with a purpose is one of the keys to finding lasting joy in life. Having a purpose may help bring your life into focus and may even inspire you to bring joy to others. Carol Ryff, a psychologist at the University of Wisconsin, has studied purpose and characterizes it as a psychological tendency to derive meaning from life’s experiences and to possess a sense of intentionality and goal directedness that guides behavior. In her research, Ryff found that those with a higher sense of purpose tend to have: Improved mental health Greater happiness More self-acceptance Fewer mood issues More personal growth and satisfaction Better-quality sleep Purpose in life may also lead to greater longevity. The Pleasure Paradox Purpose can help us find meaning in life, which in turn can fuel our passion for the things we find meaningful. Passion, purpose, and meaning all work in the drive, motivation, and pleasure centers deep in the brain. Your pleasure centers respond to several neurotransmitters, particularly dopamine and serotonin. Unfortunately, activity in these pleasure centers may become weakened by numerous factors including overuse, toxins, or head injury. Individuals also run the risk of causing damage to their pleasure centers with substance abuse, gambling, and even compulsive eating. Dependency on any of these may begin to develop when the brain needs a dopamine fix. In addition to these common compulsions, many other forces in our society can place excessive demands on our pleasure centers. Social media, video games, television, and using multiple electronic devices can overstimulate the brain’s pleasure centers similar to the way drugs can, according to psychologist Archibald Hart in his book Thrilled to Death. Our fast-paced, pleasure-seeking lifestyle may be robbing us of the ability to experience joy from the simple things in life. Many things that once made us happy – such a stranger’s smile, a beautiful sunset, or a walk in nature – may have lost the power to move us emotionally. Our pursuit of ever greater thrills may contribute to mood issues or compulsive behaviors. Protect Your Pleasure Centers To live with purpose and passion, it’s important to safeguard the things you value most. One way to protect your pleasure centers is to reduce the use of overly stimulating devices (such as smartphones) and activities (such as gaming and high-risk behaviors). When dopamine is depleted, low motivation and mood are common. Increase your dopamine naturally by engaging in meaningful and beneficial activities on a regular basis. Do work that you enjoy and take time to have fun with your loved ones. With so many things in our society that can steal your joy, here are some of the best ways to find meaning and purpose in life… 9 Simple Ways to Find Lasting Joy in Your Life 1. Start with Gratitude Start every day by thinking of three things for which you’re grateful. Also, think of one person you appreciate, then let them know how you feel in a text or e-mail. If the person responds positively, it can bring joy to your life. This is a great way to build a bridge of gratitude with your friends and loved ones. 2. Mindfulness and Meditation Many people would rather do any kind of work but inner work. However, mindfulness and meditation are great ways to relax, focus, and enhance your sense of well-being. There are many different types of meditation. Some of the most popular include mindfulness meditation, mantra meditation, guided meditation, walking meditation, yoga, tai chi, and chi gong. Start with short periods of 5 or 10 minutes and work your way up to longer sessions. 3. Make Time for the Little Things Seek pleasure in the little things in your life, such as a walk with a friend, holding hands with your spouse, or eating a delicious meal. Often, we’re so focused on the major events in our life that we allow expectations to rob us of the pleasant or sublime. It might surprise you to learn that there are many things you can do each day to improve your well-being. It also might surprise you that many of them are absolutely free! Always keep your eye out for the little things that can bring joy to your life. 4. One-Page Miracle Clear and focused objectives are essential to achieving goals. The One-Page Miracle (OPM) is a powerful exercise that can help add passion and purpose to your life. Here are the simple steps: On a piece of paper, write down the specific goals for each area of your life, including your health (physical, emotional, and spiritual), relationships, work/school, and finances. Post it where you’ll see it every day and ask yourself, “Is my behavior today getting me what I want?” Focusing on what’s important to you every day may make it easier for you to attain your goals. 5. Avoid Low-Value Activities Limit or eliminate low-value, dopamine-stimulating activities or substances that can wear down your pleasure centers. These include: Caffeine Nicotine Excessive TV Scary movies Excessive video games Pornography Excessive use of social media Monitor your high-excitement activities and stimulate your dopamine naturally by engaging in activities that give you motivation without putting you in overdrive. 6. Embrace High-Value Activities High-value activities that may help stimulate dopamine in your brain include: Exercise Meditation Getting outside for fresh air and sunshine (vitamin D3) Touch (oxytocin) Massage therapy Brain-enhancing music 7. Serve Others A great way to create lasting joy in your life is to volunteer at a church, homeless shelter, food bank, or animal refuge. In addition to being personally gratifying, serving others can help alleviate stress, increase health and happiness, and make you feel grateful for the positive things in your life. Volunteering for a cause you believe in can give you something to look forward to and is a great way to find like-minded friends. Doing an activity with a partner or in a group can promote bonding and make the experience even richer. 8. Just Laugh Laughing makes you feel good and can benefit your health. Laughter can help relieve stress, especially in difficult situations. Humor can instantly lighten the mood and may enhance the pleasure centers without wearing them down. Watch comedy movies/TV series and spend time with people who make you laugh. Remember to make time to laugh every day. 9. Live with the End in Mind Psychiatrist Elisabeth Kubler-Ross, who is famous for her work on the psychology of death and dying, discovered that denial of death is partially responsible for people living empty, purposeless lives. She argued that when you live as if you’ll live forever, it becomes too easy to postpone the things you know that you must do. If you want to live a purposeful life, live with the end in mind. What will matter toward the end of your life? Whom will you want to be with? What will have mattered in your life? If you live each day with these questions in mind, you may find your life is filled with more purpose, meaning, and love. Spread the Joy These are just a few ways to find lasting joy in your life. To live with love, passion, meaning, and purpose, be sure to focus on what matters most to you and on those who matter most to you. If you find that one or more of the above steps has made a significant difference in your life, spread the joy by sharing these tips with your friends and family. Also, feel free to comment below so others can be encouraged by your story. 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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