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4 of the Best Cost-Saving Ways to Heat Your Home This Winter
“Oh the weather outside is frightful, but the fire is so delightful...” It’s a lovely classic holiday song, but it isn’t so lovely if you can’t afford your heating bills, and that’s assuming you’re fortunate enough to have a home to heat. According to a new report from the U.S. Energy Information Administration, home heating costs are expected to go up this winter due to rising fuel prices. For nearly half of the U.S. households that use natural gas for heat, it will likely be a 30% increase on average, and those who warm their homes with electricity should expect to pay an average of 6% more. Though this is tough news, try not to stress. Sometimes challenging circumstances can inspire us to find new ways of living…and saving money. Following the tips below can help you heat your home and offset some of winter’s costly bite! 4 of the Best Cost-Saving Ways to Heat Your Home This Winter 1. Weather Strip, Caulk, and Insulate! Sealing gaps around doors and windows can make your home feel warmer – and save you 5 to 10 percent on your energy bills. If you don’t already have door sweeps, consider getting some. (You probably need them if you can see light at the bottom of the door or can feel cold air coming through the door.) Door sweeps are flat pieces of plastic, aluminum, or stainless steel fitted with a strip of nylon, plastic, or vinyl, or a sponge brush to fill the space between door and threshold. If you haven’t weather stripped your house, get some tension seal (usually plastic or metal), foam tape, or felt weather strip and get to work. You’ll find many options at most local and big box hardware stores. When it comes to window caulking, it generally needs to be redone every five years, and sometimes sooner. Check to see if you need to re-caulk. If it hasn’t been done already, consider adding insulation to your attic, crawl spaces, and/or basement rim joists. The insulation is especially important in colder climates. (And don’t forget you can insulate your hot water heater as well, which can allow you to turn its thermostat down to provide a bit of cost savings!) 2. Warm Up Your Rooms Go from room to room in your home to evaluate what you can do to increase heat and reduce costs. Start with the drapes. Drawn draperies can reduce heat loss from a warm room up to 10%. Invest in double or triple layer draperies to keep the warmth in. Keep them closed during the day, unless it’s a room that gets a good amount of sunlight. In that case, open them to let the sunshine heat the room. Add throw rugs to rooms with bare flooring. Consider using a humidifier. Humidity makes indoor air feel warmer, and you can probably keep your thermostat lower. It will help counter the drying effect of heated air, too. Make sure your fireplace’s flue damper is tightly closed when not in use. This will keep heat from escaping, and cold air from getting in. Move any furniture that blocks heat coming from a vent or radiator. In the kitchen, remember to keep your oven door open after you bake to make use of that heat! Though it might seem counterintuitive, consider reversing your ceiling fans. This can help push the warm air that rises toward the ceiling back down toward floor level. Instead of heating the entire house, use a space heater in whatever room you’re in. You can designate a particular room for most of your family activities and warm that room only. Convection heaters and radiant heaters are the most popular and efficient. Make sure you have warm throw blankets to use in each room. Set your thermostat to 68°F while you’re awake, and between 60-65°F when you go to sleep at night for cost savings. 3. Warm Up Yourself Don’t forget to warm yourself up too! Layer yourself with a sweater or sweatshirt over a t-shirt, slip on some socks and slippers, add a scarf or gator, and maybe a warm beanie too, if needed. Consider fingerless gloves if you have cold hands. Wear whatever it takes to maintain comfort. Invest in some heat warmers or hot water bottles for warmth while you work, relax on the couch, or in your bed when you sleep. Exercise regularly and/or get up and do some activities while you’re at home. Moving around will help warm you up. Don’t forget to warm up on the inside, too. Drink tea and eat hearty soups. Add warming foods that increase your blood circulation. 4. Warm Up Your Bed Just like you layer your clothes, layer your bed! Start with soft flannel sheets – a double napped flannel sheet is perfect. If you’re in a particularly cold climate, add a warm but thin blanket or quilt on top of your flannel sheet, then add a sheet on top of the blanket or quilt for an extra layer of insulation. Top it off with a duvet cover. The warmth of a duvet is rated by a universal unit known as a tog. It’s a measure of the duvet’s ability to trap warm air. A tog of 13.5 or higher is considered suitable for the winter months. If you really want to turn on the heat, get a heated mattress pad! Don’t forget to snuggle up to your partner for that body heat. Implementing these tips can help you enjoy the cost-savings and extra warmth this winter! 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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Thanksgiving Nutrition Tips to Help You Have a Healthy Holiday!
What’s your favorite part of the Thanksgiving meal? Is it the turkey? The mashed potatoes? The dessert table? If you had to guess, how many calories do you consume during a Thanksgiving meal? Calorie Crisis Per the U.S. Food and Drug Administration (FDA), the general guideline for adults is to consume approximately 2,000 calories a day (but note that specific caloric needs will vary depending on age, gender, weight, and lifestyle). However, a study by the Calorie Control Council concluded that the average American consumes as much as 3,000 calories on Thanksgiving Day. As reported by USA Today, that’s equivalent to 7 Burger King Whoppers or 15 Dairy Queen hot fudge sundaes. Since all these calories at once can overwhelm the digestive system and flood the body with unhealthy levels of carbs, fats, and sugar, it’s vital to consider making healthier food choices when enjoying a Thanksgiving Day feast. Thanksgiving Nutrition Tips If you know your daily calorie allowance (if not, check out this handy meal plan from the USDA), you can determine how many calories you should eat, and the types of foods those calories should be coming from, during your Thanksgiving meal. Here’s a list of some common Thanksgiving meal items, their nutrition profiles, recommended portion sizes, and how many calories they add to your daily total. Keep in mind that this total doesn’t include any other meals/snacks you have throughout the day. (Note: These nutrition profiles are estimates since recipes and ingredients may vary.) Turkey Breast (4 oz with skin) 0g Carbs 8g Fat 32g Protein 200 Calories Turkey – Dark Meat (4 oz with skin) 0g Carbs 13g Fat 32g Protein 250 Calories Mashed Potatoes (1 cup) 35g Carbs 7g Fat 4g Protein 215 Calories Gravy (1/2 cup) 6g Carbs 2g Fat 2g Protein 50 Calories Stuffing (1/2 cup) 22g Carbs 9g Fat 2g Protein 180 Calories Green Bean Casserole (1/2 cup) 11g Carbs 5g Fat 2g Protein 100 Calories Corn (1/2 cob) 11g Carbs 1g Fat 1g Protein 60 Calories Sweet Potatoes (1/2 cup roasted) 24g Carbs 2g Fat 2g Protein 120 Calories Cranberry Sauce (1/4 cup) 27g Carbs 0g Fat 0g Protein 100 Calories Corn Bread (3x3 inch square) 28g Carbs 5g Fat 4g Protein 180 Calories Calorie Totals White Meat Meal – 1,205 calories Dark Meat Meal – 1,255 calories Beverages and Desserts Other Thanksgiving meal staples are beverages and desserts. Beer, coffee (especially with added sugar or creamer), egg nog, and soft drinks (which are loaded with sugar), are often high in calories. Even a 6-ounce glass of wine has over 100 calories. Heading to the dessert table also can be a risky proposition. An average-sized slice of pumpkin pie, even without whipped cream, can exceed 200 calories. Of course, adding a second slice of pie, cookies, candies, or other sugary snacks just keeps increasing your caloric intake. Since research suggests that most people won't lose the weight they gain during the holiday period, it’s important to avoid eating too much, and too many of the wrong foods, during the holidays. Here are some of the best Thanksgiving nutrition tips to help you maintain a healthy diet and keep you from overindulging this holiday… 10 Simple Ways to Keep from Overdoing It This Thanksgiving 1. Start with Veggies Most people don’t get enough vegetables in their diet, so take this opportunity to eat the healthier options first. Vegetables are rich in nutrients, high in fiber, and low in calories. By filling up on veggies first, you may find you have less room to gorge on desserts. 2. Don’t Skip Meals While it can be tempting to skip meals earlier in the day to save room for the big event, this strategy can seriously backfire. It’s important to have your regular meals because when you get overly hungry, the temptation will be to overeat! 3. Proper Portions Get rid of large entrée plates and serve meals on smaller appetizer-size plates (or salad bowls) for better portion control. Try using appetizer-sized cutlery to help you take smaller bites. Also, many stores sell portion-sized plates and storage containers that can help you adjust the portion size of your meals. Though it’s an optical illusion, the same amount of food looks larger on a small plate than it does on a large plate. Plate size can have a significant impact on meal size – the bigger the plate, the bigger we perceive the meal should be. 4. Fill Up First Rich, sweet, and salty foods are hard to resist, especially when you’re hungry. Before attending a family gathering or holiday party where you know unhealthy foods will be served, eat a low carb and high protein meal first. That way, you won’t feel hungry and will be less likely to eat unhealthy foods. 5. Three-Bite Rule The first few bites of food might be the most satisfying. If that’s true for you, follow the three-bite rule: take three bites so you can really concentrate on enjoying the food. After the third bite, move on to a different food so that you don’t overindulge on any one food. 6. Get Moving Physical exercise is a great way to increase self-control, which is crucial for combating holiday cravings. Exercise helps increase blood flow, which raises the level of oxygen in your body and brain. Exercise also improves impulse control, helps reduce stress, and improves your mood. Make it a new family tradition to play flag football, go ice skating, or do a 5K together, rather than mindlessly snacking while watching sports or a TV marathon all day. 7. Limit Alcohol Alcohol can be a triple whammy: alcoholic drinks are often high in calories, bad for the health of your brain, and can decrease your resistance to temptations. You’ll need all your willpower to resist the cheese dip and delicious desserts, so staying sober is the best policy during the holidays. A good strategy is to be prepared with a healthy alternative before you’re tempted to drink. If you’re invited to a meal or party where you know alcohol will be served, consider bringing your own non-alcoholic beverage. This will help ensure that you don’t drink, or drink too much, at the gathering. 8. Chew Slowly Try to eat slowly and wait at least 20 minutes before you go back for a second helping or dessert. It can take time for your brain to get the message from your digestive system that you’re full. After allowing your food enough time to settle, you may find that you’re satisfied and don’t need to eat anything else. 9. Stay Hydrated Here’s one of the most basic Thanksgiving nutrition tips. The human body needs water to function. Your brain also needs water, so avoid anything that can dehydrate it. Drinking water can help manage your cravings by making you feel sated so you’ll eat less. Remaining well-hydrated prevents fluid retention; your body won’t typically try to retain water if it’s getting enough. It’s a good idea to drink water before you eat – it can take up space in your stomach, is calorie-free, and is good for your health! 10. Just Say No Don’t eat to please others. It’s okay to kindly tell a food-pushing friend or relative that you’re full. Just because Aunt Suzie made her famous pumpkin cheesecake doesn’t mean you have to eat a slice. Indulge Sensibly Since it’s much easier to avoid holiday weight gain than it is to lose the pounds afterwards, keep a close eye on your caloric intake by using the above Thanksgiving nutrition tips. Also, implementing these 10 strategies can help prevent setbacks in your diet and ensure that you won’t be tempted to engage in overeating this holiday season. The BrainMD team wishes you and yours a safe, healthy and Happy Thanksgiving! 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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Epigenetics Basics: Some of the Best Ways to Boost Your Health
Humans have 23 pairs of chromosomes in most of their cells, one set coming from each parent. Chromosomes package up the DNA and are located in the nucleus of each cell. Each chromosome contains genes that provide instruction, or coding, in the DNA for producing the different kinds of proteins that make up our cells. Our reproductive cells only have 23 single chromosomes, so that when they’re combined after fertilization they can go on to create a new human with 23 chromosome pairs. Another twist in our genetics is that the mitochondria, which generate most of our energy, also have DNA. Though the amount of mitochondrial DNA (and their number of genes) are small compared to what’s in the cell nucleus, our mitochondrial DNA is important for our health. What’s Epigenetics? As the understanding of our genetics becomes more sophisticated, epigenetics has become increasingly important. Epigenetics is genetic activity above the level of DNA: regulatory proteins layered over our DNA can profoundly affect when and how the DNA is read out to make proteins. In a broad sense, our epigenetics is affected by the choices we make related to diet, exercise, or other lifestyle factors. Another aspect of our genetics that affects our epigenetics is that our genes have far more variability than previously believed. Many of our genes have differing DNA coding in different people, variations that can impair the functioning of the proteins that they code for. These variations – called polymorphisms – pop up in different individuals and interact with epigenetic factors to make for considerable variation in genetic activity from one individual to the next. As the field of genomics continues to work out polymorphisms and epigenetics, it’s helping to identify and link various health risks to our genetic and epigenetic profiles. One such function that’s being actively researched is memory. Memory Problems People who have one or two copies of the apolipoprotein E4 (APOE4) gene on their chromosome 19 have a higher risk for memory problems – there’s more potential risk from two copies than from one. APOE Genes Everyone has two APOE genes just as they have doubles of all their other genes. There’s still a lot we don’t know about apoE proteins, but we do know that some work better than others. A 2020 review in the journal Neurobiology of Disease indicates they have at least 3 functions: (1) clearance of debris from the brain tissue, (2) promoting connectivity between nerve cells, and (3) tamping down inflammatory activity. There are three versions of the APOE gene: E2, E3, and E4. E2 codes for proteins that appear to protect the brain, at any stage of life. E3, which is the most common version, codes for proteins that don’t harm the brain but aren’t particularly protective either. Proteins from E4 appear to be bad for the brain, perhaps even early in life. The APOE4 gene is the most threatening of the various genes linked to memory problems. Having one copy of E4 increases risk for major memory problems; two copies of E4 equate to the most predictable risk for memory problems later in life. APOE4 is strongly linked to buildup of beta-amyloid plaques in the brain, which are well established to increase risk for major memory problems. Beta-amyloid and Tau Proteins Beta-amyloid plaques are aggregates of the beta-amyloid protein that are believed to have a gooey effect in the brain tissue and damage the functioning of nerve cells. Whereas beta-amyloid is located in the spaces between brain cells, tau proteins are found inside neurons. They normally are building blocks for microtubules, linear cell structures that provide microscopic tracks (think train tracks) that help our cells move proteins from one location to another. When tau proteins function abnormally, proteins derail from these microscopic tracks and cell functioning becomes impaired. Tangled and abnormal tau deposits can result from repeated head injury. This is very common in football players. Aside from head trauma, mutations in the MAPT gene on chromosome 17 can cause major tau protein problems, as can excessive iron stores. Other Genes Linked to Memory Problems Besides APOE4, at least three other genes can increase harmful beta-amyloid plaque production: The amyloid precursor protein (APP) gene on chromosome 21 sometimes causes memory problems between the ages of 35-65. The presenilin 1 (PSEN1) gene on chromosome 14 can cause serious memory issues. The presenilin 2 (PSEN2) gene on chromosome 1 also can cause serious memory issues. Of all the memory-damaging genes, the most common is APOE4, with about 15% of the U.S. population having at least one copy. The APOE4 gene can exacerbate poor blood flow to the brain, but aerobic exercise can significantly increase blood flow to the brain in APOE4 carriers. It’s essential that people with this gene take good care of their blood vessels. This is one way epigenetics can improve brain (and body) health. What Affects Our Epigenetics? For the past few decades, scientists have been exploring the field of epigenetics – the way diet, and other non-genetic factors can turn certain genes on or off. As a result of epigenetic influences, certain illnesses can become more or less likely in us as well as our offspring. Geneticists now know that environmental factors like diet, stress, toxins, and prenatal nutrition can affect the activity of the genes that are passed on to your offspring and beyond. Researchers have found that prepubescent boys who started smoking cigarettes increased the risk of weight issues in their children. Unwise decisions at such a young age have the potential to affect future generations. So, what can you do to safeguard your health and the health of future generations? Here are some healthy ways to protect your memory and overall wellness with epigenetics basics… Support Memory & Long-Term Health with These 6 Epigenetics Basics Know Your Family History One of the most crucial epigenetics basics is to know your family’s genetic and other health history. Though it may be difficult to take the time to dig into your family’s health history, such a project may pay dividends for your personal health. Though some relatives may not choose to share their health history, do your best to get an accurate picture of those in your family who may have/had memory issues or other illnesses in the past. This can help you know if there are certain health problems you should be aware of so you can take the appropriate steps to safeguard yourself against them. Get Early Screening For those who have genetic risk factors (especially a family history of memory problems), early screening – around age 40 – is recommended. This screening may include questionnaires and cognitive testing. Early screening may give you a window of time in which to address other possible risk factors. Work with your doctor or healthcare practitioner to order a lab test that includes apolipoprotein E gene status. The test should let you know if you carry the APOE4 gene. Presenilin and other more sophisticated genetic testing may be worthwhile if people in your family have early-onset memory issues. If it’s discovered that you have any of these genes, it’s vital that you get genetic counseling and immediately adopt a clean lifestyle. Regular Exercise Physical exercise may slow beta-amyloid buildup in the brain in APOE4 carriers. Research teams in Finland and Sweden found that exercising at least twice a week in middle age lowered the chance of developing memory issues more than 20 years later. This protective effect was stronger in people with the APOE4 gene. Though everyone should exercise regularly, it’s recommended that you do aerobic exercise if you have one or two APOE4 genes. Also, cleaning up your diet and lifestyle may give you added support. Protect Your Brain If you suspect you may have a genetic predisposition to memory issues, caring for your brain is critical. Learning new things, playing brain games, and engaging in creative hobbies are great ways to keep your brain sharp. Being vigilant about your brain health could make a huge difference in your life, especially if you’ve watched family members struggle with memory issues or other health problems. Avoid Head Trauma To protect your brain from injuries (which can increase abnormal tau proteins), avoid contact sports. Also, do your best to avoid falls, which are much more common as you age. Practice balance exercises and strengthen your muscles to keep them in shape. Eat Healthy Foods It’s recommended you avoid or limit: Meals with high-glycemic foods and loads of saturated fat: Fast food, pizza, mashed potatoes, pancakes with syrup, bacon, cheap hamburgers or other feedlot meats all raise your blood sugar too fast, stress your insulin system, challenge your liver, and can contribute to unhealthy weight, hypertension, and other health problems that can negatively affect your brain and body. Processed cheeses and microwave popcorn: They contain diacetyl, a flavoring chemical that can increase beta-amyloid. Also, consider adding these healthy foods to your diet: Antioxidant-rich spices: turmeric, ginger, garlic, onions, saffron, cinnamon, parsley, sage, rosemary, thyme, coriander, oregano, cloves. Foods with detox power: wild-caught salmon, blueberries, curries, crucifers (kale, broccoli, cabbage, cauliflower, collard greens), mushrooms. Polyphenol-rich foods and beverages: sugar-free dark chocolate, green tea, berries (blueberries, blackberries, cranberries, raspberries), apples, cherries. Polyphenols support a healthy heart and circulation, deter LDL-cholesterol damage, and assist with healthy inflammatory and immune function. Vitamin-rich foods: leafy greens, gluten-free grains, and grass-fed liver and meats. Embrace Epigenetics Your genes don’t have to be your destiny. Like those detailed above, there are many natural ways to protect your memory and health over the long-haul. Try the above epigenetics basics and let us know if you notice an improvement in your health and well-being. 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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Here Are Some of the Top Benefits of Donating Blood
If you could take one hour of your time to save lives, would you do it? Well, remarkably, you can! Benefits of Donating Blood By donating one pint of blood, you can save up to three people. And if that isn’t enough to motivate you, there’s one more compelling reason to donate blood: It benefits you too. Researchers and health experts have noted several health benefits of donating blood on a regular basis – and they’re in addition to the great feeling that comes from performing a life-saving act. Blood Shortage As we head into the season of giving, it’s important to mention that donated blood is needed now more than ever since blood supplies are lower than usual. In late September, the American Red Cross reported an emergency blood shortage, stating in a press announcement that blood supplies are down approximately 10 percent due to low donor turnout. The U.S. needs about 36,000 units of red blood cells every day for people with chronic diseases, cancer patients, surgeries, traumas, and more. When you consider that the average red blood cell transfusion is approximately 3 units, and a single car accident victim may require as much as 100 units of blood, you can see how vital donating blood is for those who desperately need it. And when it comes to donating blood, both the giver and receiver win. Here are some benefits of donating blood for donors and receivers. 5 Ways Giving Blood Can Promote Health and Save Lives 1. Attenuates High Iron Levels Research estimates 16 million Americans have some degree of iron overload. Either inherited or accumulated over time, iron overload is most prevalent in white populations with a European background, and it’s more common among men. Premenopausal women are largely protected from iron overload because of menstruation and pregnancy, but some women may begin to experience the symptoms of iron overload around menopause. Excess iron mainly collects in the liver, heart, and endocrine organs, and as it accumulates, serious liver health, heart health, blood sugar, and hormonal problems may arise. Iron overload can cause major health issues, so it’s important to have your iron levels checked by a medical professional. Most doctors will recommend iron reduction therapy for those who have too much iron. And the NIH has a blood bank donor program specifically for people who have iron overload. You can give your blood and help correct your own iron imbalance at the same time. But there’s more. In recent decades, several studies have examined the correlation of iron overload, reduced risk of cardiovascular health issues, and regular blood donation. The results have been promising. One 2012 study involving patients with the trifecta of elevated blood pressure, high blood sugar levels, and heart health issues showed improvement with consecutive reduction of iron stores via blood donation. The study concluded that “blood donation may have beneficial effects for blood donors” in patients with high iron stores and all three health issues. 2. May Improve Blood Flow When you donate blood, your body replaces the lost blood volume within 48 hours, and all the depleted red blood cells are completely replaced within one or two months. This replenishing process may help your body stay healthy by working more efficiently and productively. It’s also believed that regular blood donations may help your blood flow in a way that’s easier on the lining of the blood vessels, and could result in fewer blockages in your arteries. This could be one reason why a study in the American Journal of Epidemiology found that blood donors are 88% less likely to suffer a heart attack. 3. Provides a Mini Health Check To establish that you’re an eligible blood donor, you’ll first complete a quick physical exam that measures your temperature, pulse, blood pressure, and hemoglobin levels. After your blood donation is collected, it goes off to a lab where it undergoes several tests. The tests will determine your blood type and whether you have a virus (such as hepatitis B or C, HIV, etc.). If anything comes back positive, you’ll be notified immediately. Consider it a bonus health checkup. (Of course, you shouldn’t donate blood if you suspect you’ve been exposed to a serious virus or use these diagnostic services in place of a regular medical exam.) 4. May Lengthen Your Life If your intention is to help others with your blood donation, research shows that it boosts longevity. A study published in Health Psychology found that people who volunteered for altruistic reasons had a remarkably reduced risk of mortality four years beyond those who volunteered for themselves alone! 5. Boosts Your Emotional Health Although most people know this intuitively, the Mental Health Foundation reports that helping others can reduce stress levels, improve your general sense of well-being, help minimize or eliminate negative feelings, and provide a sense of belonging, which reduces isolation. Become A Donor These are just a few of the many benefits of donating blood. The beauty of the process is that it’s win/win for you and the recipient. Keep in mind that even though 38% of the American population is eligible to give blood, only 2% donate. There’s room for many more to jump on board. Check the Red Cross requirements to find out if you’re eligible. 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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Mindfulness for Kids & Teens: How to Help Your Child Be Calm & Resilient
Now more than ever, young children and adolescents need tools to help them maintain calm and find emotional resilience. In late October 2021, the American Academy of Pediatrics, the American Academy of Child and Adolescent Psychiatry, and the Children’s Hospital Association issued a joint statement declaring a national emergency in child and adolescent mental health. What can parents do to teach their kids to be calm and resilient during these challenging times? In one word: Mindfulness. Yes, the popular relaxation and awareness practice among adults – which involves bringing a gentle, accepting attitude to the present moment through meditation, breathing, guided imagery, movement, and more – can help kids, too. Mindfulness for Kids A growing body of research on mindfulness for kids is showing remarkable results. Studies indicate that mindfulness practices in young people can help to reduce stress, anxious feelings, reactivity, and bad behavior. Mindfulness for kids may also help them sleep better, feel better about themselves, and operate with greater calmness, self-awareness, and empathy. Kids who practice mindfulness tend to do better with regulating their emotions and show improved memory, cognition, and executive function. Importantly, mindfulness can help young people to have greater attention, focus, and problem-solving function. You can help your kids now by starting them with any of the following mindfulness activities. 6 Mindfulness Activities for Children & Teens For Young Children Strike A Superhero Pose Body poses provide a fantastic way to bring your child into mindfulness. Start by explaining to them that doing a fun and/or powerful poses can make them feel happy, strong, and brave. Choose a safe place in your home or yard, and suggest they strike their favorite superhero pose. They could be Superman, standing with feet a little wider than hip-distance apart with fists clenched and arms out to the sky in either direction while they stretch as tall as they can. Or maybe they want to be Wonder Woman, standing in the same manner but with hands or fists placed on their hips. Ask them what it feels like after a few rounds of trying different poses. Busy Mind/Calm Mind Jar This is a fantastic mindfulness activity that illustrates how to find peace amidst overwhelming emotion. Get a mason jar and fill it nearly full of water. Then add a heaping spoonful of glitter glue or glue and dry glitter to the jar. Put the lid on it and shake it until the glitter swirls and set it down. Then, say something like this: “I want you to imagine that the glitter you see swirling are your thoughts if you’re mad or upset. Do you notice how they’re swirling around, and they make it really hard to see clearly? When you’re upset, and you have these swirling thoughts, it’s really hard to know what to do because your thinking isn’t clear.” Put down the jar. “Now look at what happens when you’re still for a minute or two. See how the glitter starts to settle to the bottom and the water becomes clearer? That’s the way your mind works, too. When you’re calm for a short while, swirling thoughts settle down and things become clear. Deep breaths during this calming process can help us settle when we feel a lot of emotions.” This activity may help children to see how emotions can cloud their thinking, yet the mindfulness of watching the glitter in the jar calms the thoughts and promotes clear thinking. Spot the Animal Go on a “spot the animal” walk with your child. This activity makes a daily walk an adventure, while enhancing the senses and providing focus, grounding them in the moment. Explain to your kid that on this walk, the goal is to notice as many dogs, squirrels, birds, bugs, bunnies, and any other animals as they can. Anything that flies, runs, crawls, or swims is what they’re to spot and describe. They’ll need to focus all of their senses to find them. For Teens Write in a Journal Writing in a journal can help a teen connect with their innermost feelings. Journal writing is wonderful for coping with low mood, anxious feelings, and stress while also providing an outlet for your teen to discover what’s important to him/her. With so many outward distractions, it’s a great exercise for them to be with their own thoughts and feelings. Start Cooking Encourage your teen to bake or cook. Teach them to do it on their own. It’s highly meditative and requires focus on textures, flavors, and smells. The sound of cutting vegetables or mixing batter can be calming. They’ll learn to appreciate every aspect of the food and will feel good about having created something rather than buying it. Drink Tea Select some fine tea and make a cup with your teen to get them started. There’s a meditative quality to the tea steeping in a pot or mug. They can then sip it quietly and thoughtfully, perhaps staring out the window. Tea involves all the senses and will bring them into the present. The soothing warmth of the mug will quiet and slow them down. They should focus on the entire act of sipping out of the mug and how it feels. With each sip, they can allow worries of the day to melt away. These are just a few tips for how to teach mindfulness for kids. Check mindfulness apps and videos online. Of course, the best way to teach a child to be mindful is to embody the practice yourself. Be sure to keep up your own mindfulness practice! 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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Some of the Best Ways to Reduce the Stress Hormone Cortisol
Stress is prevalent in our society. A recent report from the American Psychological Association found that 84% of the people surveyed have been experiencing elevated levels of stress. Additionally, almost half of them reported mood issues, as well as weight changes and problems with sleep – conditions that often accompany being emotionally overwhelmed. Good Stress/Bad Stress Usually, people think of stress as bad…but stress is both good and bad. A little bit of stress is actually good because it can motivate you to meet your goals. Low level stress also can help you with resilience, problem solving, and adapting to everyday challenges. Stress becomes a problem when it’s intense, recurring, or remains unresolved over a sustained period. At that point, stress takes a toll and can become harmful to your health. If left unchecked, excessive stress can lead to serious personal and social consequences, including: Family conflict Low self-esteem Disability Withdrawal from social activities Alcohol and substance abuse Legal and criminal problems Anxiousness and other mental problems Suicide Fight or Flight The body’s “fight or flight” system is for dealing with threats – whether real or perceived. When we sense danger, our brain’s hypothalamus immediately sends an alert to our body. The brain then triggers the adrenal glands to release a surge of hormones, including adrenaline. Adrenaline increases your heart rate and blood pressure and provides a rush of energy to escape the danger. Another hormone involved in the fight or flight process is cortisol. What Is the Stress Hormone Cortisol? Cortisol is the body’s primary stress hormone. It acts like a biological alarm system, alerting your brain to potential danger. This natural alarm system communicates with the area of the brain that manages mood, motivation, and fear. Cortisol is produced by the adrenal glands – triangle-shaped organs that sit on top of the kidneys. The hypothalamus and pituitary gland help regulate the amount of cortisol in the blood. Cortisol receptors, found in the many of the body’s cells, use the hormone in many ways. For instance, if your body is placed on high alert, cortisol can temporarily shut down various bodily systems not needed in a fight or flight situation. These systems include the digestive, immune and reproductive systems. It also releases glucose to help repair damaged tissue. Once the danger is averted, cortisol levels gradually normalize and heartbeat, blood pressure, and other body systems should return to normal. However, if the body is subjected to consistent stress, its cortisol can remain at high levels. This can disrupt your body’s processes and create many health problems, such as: Brain problems Heart problems Headaches Mood issues Memory or concentration problems Weight gain Digestive issues Troubles sleeping Not only can excessive stress lead to physical health problems, it can also disrupt your mental health. So, what can you do if you’re dealing with too much stress? Here are some healthy strategies for reducing stress in your daily routine… 5 Natural Ways to Reduce the Stress Hormone Cortisol Deep Breathing Whenever you feel worried, frustrated, angry, or tense, do a deep breathing exercise. Focusing on your breathing for a few minutes is one of the simplest and quickest ways to settle your anxious or stressful thoughts. Breathe with your diaphragm rather than your chest. Try this exercise: Inhale 3 to 4 seconds Exhale 6 to 8 seconds Repeat this pattern 10 times When you slow down and become more efficient with your breathing, you may find that your problems aren’t as dire as you thought they were and that you’re feeling less stressed. Canine Companion Due to their natural ability to provide comfort, especially when you’re feeling stressed out, spending time with a dog can help your muscles relax, slow your breathing, and lower your heart rate. It also can help decrease levels of the stress hormone cortisol.. Overall, dogs can help you feel calmer. This effect is evident in the way trained service dogs can bring positivity to people who suffer with mood issues. Having a dog provides companionship, which is especially helpful for anyone who lives alone or is often isolated from others. Petting a dog can help alleviate feelings of loneliness by letting you know you aren’t alone. Spending time with your pet can help promote calmness by increasing levels of oxytocin and decreasing production of the stress hormone cortisol. Owning a pet that needs to be walked means you’ll get outside for fresh air and sunshine, which can lower your blood pressure, reduce your stress, and perhaps even help you lose weight. Meditation Scientific evidence shows that meditation can help calm anxiousness and stress and enhance brain function. A randomized controlled trial involving 93 subjects with mood issues was published in JAMA Internal Medicine. The researchers found that those in a stress-reduction program that incorporated meditation had a greater improvement in anxiousness and stress along with an increase in positive self-statements compared to those in a stress management group without meditation. Another group of researchers, who conducted a study with 40 college students, found that after only 5 days of meditation the participants had significantly lower levels of cortisol. Social Connections Never underestimate the importance of being around the right people. The health habits of the people you spend time with may have a dramatic impact on your own health and habits. So, surround yourself with people who are happy, upbeat, and kind. Building and maintaining healthy relationships may help you feel understood and cared for. When you care for others and feel cared for, your brain can release oxytocin, the “bonding” hormone, which can counteract some of the negative effects of stress. Nutritional Support Nutrients and herbals can help support your body’s resistance to stress. Everyday Stress Relief Everyday Stress Relief was specifically formulated to help replenish your brain and body’s nutrients that can be depleted by stress.* This supplement includes herbal extracts clinically proven to have calming and anti-stress effects, helping you to feel less anxious without making you sleepy.* It also helps with apprehension, tension, worry, and fatigue.* Here’s what you’ll find in this high-potency formula: Magnesium is a well-known calming mineral. It promotes a balanced and mentally focused demeanor.* The amino acid taurine supports the adrenal glands and is crucial for coping with stress.* The herb holy basil, revered both in Europe and the East, helps to improve adaptation to occasional anxiety and other problems related to stress.* A phytochemical derived from green tea, l-theanine helps to reduce tension.* Relora®, which is a unique mix of two herbs, may enhance healthy management of the stress hormone cortisol while easing tension, anger, negative mood, and confusion.* This safe, non-sedating, and non-habit-forming formula combines the multiple beneficial actions of these well-studied herbs and nutrients to help your brain and body cope with stress on multiple levels.* GABA Calming Support GABA Calming Support is a unique combination of clinically proven ingredients that can help you cope with restlessness, irritability, and other challenges associated with occasional feelings of anxiousness.* It can help facilitate the production of calming brain waves, correct stress-causing nutritional deficiencies, and promote relaxation.* This soothing formula includes: GABA – is the body’s main calming neurotransmitter. By slowing the excessive firing of neurons, it supports the body’s natural mechanisms for quieting the mind and gradually falling asleep.* L-Theanine – working mainly by way of GABA receptors on nerve cells, l-theanine is an amino acid that has calming and relaxing effects while preserving mental focus and also improves sleep quality.* Lemon balm (Melissa officinalis) – a member of the mint family that has been used as a medicinal herb for over 2000 years, lemon balm helps relieve stress and anxiousness, likely by increasing GABA activity in the brain as well as the activity of acetylcholine, a major neurotransmitter that promotes mental focus.* Magnesium – sometimes called the relaxation mineral, magnesium plays important roles in relaxing mind and body, calming racing thoughts, and promoting overall sleep quality.* Research suggests that magnesium’s calming effects are enhanced by vitamin B6.* Vitamin B6 – vitamin B6 is required by brain enzymes that produce the neurotransmitter serotonin, which promotes relaxation and positive mood.* This supplement provides B6 as pyridoxine and pyridoxal-5-phosphate, its most readily utilized forms.* GABA Calming Support boosts GABA to help relax your brainwaves and pump the brakes on anxious and fearful thoughts.* As a gentle, natural relaxation aid, it has helped countless people transition from an agitated awake state into a restful state that allows them to transition into sleep.* Stress Less These are just a few of the many practical and natural techniques that can keep your body’s production of the stress hormone cortisol in check.* Adopting these healthy tips can help reduce stress levels and increase your inner calm.* If you feel stressed and need a nutritional boost, give Everyday Stress Relief and GABA Calming Support a try 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 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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Here’s How to Know If You’re Right- or Left-Brained
You’ve probably heard about personality measures that determine if an individual is right- or left-brained. Do you know which side of your brain is more dominant? Are You Right- or Left-Brained? The human body is mostly symmetrical – it has a right and left side that closely resemble each other, yet have anatomical, functional differences. The human brain also has this subtle asymmetry. This is the basis for the understanding that each person’s brain will be functionally dominated by either the right or left side, that each of us is either right- or left-brained. This theory, which emerged in the 60s and is based on the research of psychobiologist, Roger W. Sperry, is built on the idea that the two brain hemispheres operate differently. It has now entered the general lexicon as the idea that individuals who are analytical and methodical are left-brained, while those who are more artistic and creative are right-brained. When a person is identified as either right- or left-brained, it doesn’t mean that the other side of the brain doesn’t work. Both brain hemispheres carry out many unique functions. Being right- or left-brained simply means that one of your brain hemispheres may be dominant over the other. Many of the functions and characteristics associated with being right- or left-brained can be attributed to the temporal lobes. Functions of the Temporal Lobes The temporal lobes, situated behind the eyes and below the temples on either side of the brain, are involved with encoding memories into long-term storage. They also are linked to mood stability, receptive language (reading and hearing), interpreting social cues, and spiritual experience. These lobes store memories and images and help define our sense of self. Some temporal lobe functions are more evenly divided between the left and right sides – vocal sound processing and music processing, for example. The temporal lobes also house the “what pathway” in the brain. This allows us to identify objects by sight so that we know “what” they are. Recent scientific research on the brain has discovered that despite the “division of labor” between the two sides of the temporal lobes and the rest of the brain, the brain has the capacity to flip these divisions. If one side of the brain becomes damaged, the other side can step in and take over those tasks. Dominant Side (usually the Left) most language processing visual and auditory processing intermediate-term, and long-term memory auditory learning word retrieval emotional stability Nondominant Side (usually the Right) reading facial expressions visual learning interpreting vocal intonation sense of rhythm musical ability spiritual experience Dominant Temporal Lobe Language is one of the keys to being human. It allows us to communicate with each other. Receptive language, being able to receive and understand speech and written words, requires temporal lobe stability. The dominant temporal lobe helps to process written words and sounds into meaningful information. The ability to read, comprehend, remember, and integrate new information depends on the dominant temporal lobe. Problems with this lobe may contribute to difficulty understanding speech, language struggles, communication problems, and reading disabilities. Emotional stability is heavily influenced by the dominant temporal lobe. The ability to feel stable and positive – despite the ups and downs of everyday life – is important for the development and maintenance of consistent character and personality. Healthy temporal lobe function may produce mood stability, but increased or decreased activity in this part of the brain can lead to inconsistent or unpredictable behaviors and moods. Nondominant Temporal Lobe The nondominant side of the temporal lobe assists with recognizing familiar faces and facial expressions, and with being able to accurately perceive voice tones and intonations. Having the ability to determine if someone is happy, sad, angry, or busy, is essential when interacting with others. Both the right and left temporal lobes help us process sights and sounds. This part of the brain allows us to experience a wide array of emotions when listening to music. Often called the “interpretive cortex,” the temporal lobes help us interpret what we hear by accessing stored memories, which provides meaning to new information. Strong convictions, meaningful insights, and the capacity to know the truth have been attributed to the temporal lobes. Though different sides will dominate in different people, the best way to protect the dominant and nondominant lobes is to keep the entire brain healthy. Problems with the Temporal Lobes Dominant Side dark or violent thoughts internally or externally focused aggression overly sensitive mild paranoia reading challenges problems finding the right word emotional instability Nondominant Side struggles with social skills problems recognizing facial expressions difficulty decoding vocal intonations Either or Both Temporal Lobes memory problems, memory gaps headaches or abdominal pain anxiousness or fear with no discernable cause feelings of déjà vu or jamais vu periods of spaciness or confusion abnormal sensory perceptions, visual or auditory distortions hypergraphia (excessive writing) religious or moral preoccupation Left Temporal Lobe Problems A common left temporal lobe problem is aggressiveness, which can be expressed either externally toward others or internally in negative thoughts or feelings about oneself. Temporal lobe damage or dysfunction can make someone more prone to anger, irritability, or violent thoughts. People with left temporal lobe issues can be more sensitive to slights, even those that are done in jest. This sensitivity can cause serious relational and work problems. Right Temporal Lobe Problems Right temporal lobe problems typically involve issues with social skills, especially with respect to recognizing facial expressions and voice intonations. Either/Both Temporal Lobe Problems Left temporal lobe issues are often linked with externally directed discomfort (such as aggressiveness, anger, irritability), while right temporal lobe problems are usually associated with internal discomfort (anxiousness and fearfulness). It’s common for those with temporal lobe issues to have illusions, such as: Perceiving size or shape changes of objects Seeing shadows or bugs out of the corner of the eyes Hearing bees buzzing or static from a radio that isn’t there Smelling odors, odd tastes in the mouth Feeling bugs crawling on the skin or other skin sensations Unexplained headaches and stomachaches are also common temporal lobe problems. Many people who experience sudden feelings of anxiousness, nervousness, or panic may develop fears or phobias. Protect Your Brain Temporal lobe issues can happen without us even knowing it. Many of the above issues are considered psychological when they may be biological. The temporal lobes sit in a vulnerable area of the skull in the temporal fossa (or cavity). The front wall of the cavity has a bony ridge. The front part of the temporal lobes can be damaged if it impacts against this hard surface. Since the temporal lobes are housed in a cavity surrounded by bone on five sides (front, back, right side, left side, and underside) they can be damaged by a blow to the head from almost any angle. Temporal lobe problems can come from many different sources, including head injuries, genetics, and toxic or infectious exposure. The temporal lobes, prefrontal cortex, and anterior cingulate gyrus are the parts of the brain most vulnerable to damage by virtue of their placement within the skull. They’re also the most heavily involved in thinking and behavior. Memory, Identity and Personality Memories give us both our greatest joys and our deepest sorrows. Memories can influence everything we do. Essential components of memory are integrated and stored in the temporal lobes. The most precious treasures we have in life are the images and memories we store in our brains. The sum of these stored experiences can contribute to our sense of personal identity and connectedness to those around us. In many ways, our experiences make us who we are. As the executive control center of the entire body – and the supervisor of every thought, mood, memory, and action – your brain makes you you. That’s why, regardless of whether you’re right- or left-brained, you must do everything you can to take care of your brain. 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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Breast Cancer Basics: Signs, Risk Factors & Screening Tips
Did you know that breast cancer is the most common form of cancer in the world? Earlier this year, the World Health Organization reported for the first time that breast cancer had overtaken lung cancer as the world's most commonly diagnosed cancer. In the U.S., the Centers for Disease Control and Prevention estimates that roughly 1 in 8 U.S. women and 1 in 100 U.S. men (yes, men get it too) will be diagnosed with breast cancer at some point during their lifetime. Although the statistics are sobering, there’s a more hopeful fact: You have the power to dramatically decrease your risk factors for breast cancer. There’s a misconception with breast cancer that heredity and genetics determine your fate. And while they can play a role, it’s much smaller than you may think. The BRCA1 and BRCA2 genetic mutations cause only 5 to 10 percent of breast cancer. And, epidemiological research has found that roughly 87 percent of women diagnosed with breast cancer don’t have a single first-degree relative with the disease. While donating to breast cancer research or wearing a pink ribbon to observe Breast Cancer Awareness month are positive actions, changing your lifestyle to reduce your risk of getting the disease may be the best way to protect your long-term health. In that spirit, here are 7 researched ways to reduce your breast cancer risk: 7 Natural Ways to Reduce Your Risk of Breast Cancer 1. Signs, Risk Factors, and Screenings All adults, male or female, should know the following breast cancer basics: signs, risks, and screening recommendations. For starters, know how your breasts normally look and feel and report any changes to a healthcare provider right away. Signs of Breast Health Issues Signs for Men and Women New lump in the breast or underarm Thickening or swelling of part of the breast Irritation or dimpling of breast skin Pulling in of the nipple or pain in the nipple area Signs for Women Only Nipple discharge other than breast milk, including blood Any change in the size or the shape of the breast Redness or flaky skin in the nipple area or the breast Pain in any area of the breast In addition to genetics and family history, know these additional risk factors: Height (5’8” or taller) Dense breasts History of benign breast disease First menstrual period before age 12 First childbirth after age 35 No children Menopause at age 55 or over Older age, especially 60 years or over If you have a family history of breast and ovarian cancer (or a moderate family history and are of Ashkenazi Jewish or Eastern European ancestry), get genetically tested. If you’re over 40 or have a family history of breast cancer, get a mammogram. Although regular mammograms won’t prevent cancer, studies show that breast cancer screening with mammography saves lives. Breast Cancer Screening Recommendations The American Cancer Society recommends that women ages 40 to 44 start having annual breast cancer screening with mammograms. Women age 45 to 54 should get mammograms every year. Women 55 and older should switch to mammograms every 2 years or can continue yearly screening. 2. Don’t Drink Alcohol The American Cancer Society doesn’t mince words about alcohol. It warns, “Drinking even small amounts of alcohol is linked with an increased risk of breast cancer in women.” Compared to women who don’t drink at all, women who have three alcoholic drinks per week have a 15% higher risk of breast cancer. Experts estimate that the risk of breast cancer goes up another 10% for each additional drink women regularly have each day. Alcohol can increase levels of estrogen and other hormones associated with hormone-receptor-positive breast cancer, and it has been shown to cause damage to DNA in cells. 3. Don’t Smoke Smoking is linked to a higher risk of breast cancer in younger, premenopausal women. There also may be a link between heavy second-hand smoke exposure and breast cancer risk in postmenopausal women. If you don’t smoke, don’t start! If you do smoke, get support, and make efforts to quit. 4. Reduce Environmental Toxins Don’t overlook the air you breathe, the chemical toxins you use in your home, or the products you use on your body. Some have been linked to increased risk of breast cancer. Women exposed to air pollution with high levels of lead, mercury, and cadmium may have higher incidences of postmenopausal breast cancer. Among black women, using permanent dyes every five to eight weeks or more was associated with a 60% increased chance of developing breast cancer as compared with an 8% increased risk for white women. The odds of developing breast cancer increase with exposure to endocrine-disrupting chemicals during prenatal development, puberty, pregnancy, and menopausal transition. About 300 chemicals used in personal care products, flame retardants, food processing, pesticides, and other purposes were tested and found to affect hormones known to increase breast cancer risk. Visit the Environmental Working Group website to learn more about the everyday hormone-disrupting chemicals you should avoid. 5. Get Your Phytonutrients Phyto means plant. You’ll find loads of phytonutrients in plants – vegetables, fruits, nuts, and seeds. These phytonutrients fight against inflammation, free radical formation, growth hormones, estrogens, and the ability for cancer cells to bring new blood vessels to the cancer, a process that’s called angiogenesis. Cruciferous vegetables (broccoli, cauliflower, leafy greens, spinach, kale, and arugula), berries, and lignan-rich flax are particularly good to consume. 6. Green Tea Drinking green tea is a great way to decrease your breast cancer risk. Three cups of green tea a day can cut breast cancer odds in half because it’s loaded with the phytonutrient epigallocatechin gallate (EGCG). EGCG potency is bumped up five times by squeezing lemon in your green tea! 7. Exercise The National Cancer Institute reports that physically active women have a lower risk of breast cancer compared to inactive women. Researchers believe that physical exercise regulates hormones including estrogen and insulin – hormones that can fuel breast cancer growth. These are just a few of the breast cancer basics you should keep in mind. Not only will adopting these natural habits help lower your risk of breast cancer, they also may boost your brain and body health too! 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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7 Scary Good Ways to Use the Whole Pumpkin + Recipes!
Did you know there are many ways to enjoy a Halloween pumpkin before and after carving it into a festive jack-o’-lantern? Better yet, if you adopt some of the ideas below, you won’t need to throw your pumpkin away, which provides the added bonus of helping the environment (more than 1 billion pounds of pumpkin ends up in landfills every year, where it turns into the greenhouse gas methane). So, plan ahead and savor the season by incorporating one or more of these creative and sustainable ideas into your Halloween jack-o’-lantern tradition. 7 Scary Good Ways to Use the Whole Pumpkin This Halloween! 1. Roast the Seeds for Eating Though jack-o’-lantern pumpkins aren’t the best for eating, as they have thinner flesh and are stringier than sugar pumpkins, they do have lots of seeds! Pumpkin seeds are delicious, especially when roasted. They’re a treasure trove of nutrition as well – loaded with vitamins, minerals, antioxidants, fiber, healthy fats, and protein. They support health in many ways including promoting healthy blood flow, blood pressure, immune function, and blood sugar, to name a few. Cut a hole in the top of your pumpkin, scoop out the seeds and place them in a large bowl. Fill the bowl with water and use your hands to separate the seeds from the stringy flesh. Place the seeds in a colander and spray or rinse them in water, using your hands as needed to remove any additional stringy flesh, until they’re thoroughly cleaned. Set them aside to dry. They can be enjoyed raw, but they’re especially good roasted. See our Roasted Pumpkin Seed recipe (below)! 2. Save the Seeds for Planting If you don’t want to eat the seeds, plant them! Follow the steps above until the seeds are dry, then store them in a brown paper bag for a month. After a month, discard any seeds that show signs of rot or mold. Label your good seeds and store them in a dark, cool place until spring rolls around and you can plant them. 3. Make Pumpkin Stock Jack-o’-lantern pumpkins may not be great for eating, but the fibrous strands can make a wonderful pumpkin stock. Homemade pumpkin stock can be used for hearty soups and chowders. After you scoop out your pumpkin, separate the seeds from the strings. Place the strings in a big stock pot with veggies like onion, carrots, celery, and garlic, etc. Add a bay leaf or two, cover with water, and simmer for about an hour, stirring occasionally. Simply strain out the veggies, and voila, you have a lovely stock you can use right away or freeze for future use. 4. Done with It? Compost It! With its abundance of nutrients, pumpkin can make a fantastic addition to your compost. If you have a compost heap, just toss the pumpkin on top. However, if you have a compost bin, you may need to cut it into pieces. Don’t compost? Don’t worry. Chances are pretty good there’s a community compost near you. Check your city website or a neighborhood app to find out. 5. Leave It for Local Wildlife Do you live in an area with an active wildlife population? Cut your pumpkin into pieces and leave them out for local wildlife, away from the road. Be sure to remove any candles or wax. Deer, raccoons, squirrels, foxes, rabbits, coyotes, gophers, badgers, and birds are common wildlife that may eat pumpkin. Wildlife can struggle to find food in the fall so some bits of pumpkin might be a welcome treat! 6. Make a Feeder or a Planter This is a really fun thing to do with young kids. Plan ahead to make a bird feeder out of your jack-o’-lantern. After you’ve carved your pumpkin, dip it in a large bucket of vinegar solution: one part vinegar to four parts water. That will help it to last longer. After Halloween, remove any candles or wax, and fill the bottom with a layer of bird feed. If you want to hang the pumpkin, carve out a section of the back so you can see the birds eating. Another idea is to turn your jack-o’-lantern into a festive flower planter, or hollow out a jack-o’-lantern that wasn’t carved and transform it into a fall flowerpot. You can also place the whole plant (sans the pot) inside the pumpkin, then bury the pumpkin in the ground. The pumpkin will break down in the ground, fertilizing the plant as it decomposes. 7. Make Pie from Sugar Pumpkins Include some smaller sugar pumpkins with your Halloween displays, but don’t carve them. After Halloween, use them to make fresh pumpkin pie! See the recipe below to make the puree and pie. Carve Out A New Tradition These are just a few healthy recipe ideas. If you have some of your own, please share them below. Enjoy! [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Fresh Sugar Pumpkin Pie (Don’t use a jack-o’-lantern pumpkin for this recipe, only sugar pumpkins) Fresh Sugar Pumpkin Puree Preheat oven to 325°F. Halve the sugar pumpkins crosswise and place them, cut sides down, on a foil-lined baking sheet. Cover the entire sheet with foil, tenting it over the pumpkins and crimping the edges. Bake until the flesh is very tender, usually about 1 ½ hours. Remove the foil and let the pumpkin halves cool. Remove the seeds, scrape the flesh into a food processor and puree (or strain) until smooth. Ingredients 2 cups pumpkin puree 3 eggs ¼ cup pure maple syrup ¼ cup coconut sugar (or organic cane sugar) ¼ cup unsweetened almond milk (or any milk alternative) 1 teaspoon vanilla extract 1 ½ teaspoons cinnamon 1 tablespoon of pumpkin pie spice ¼ teaspoon salt 1 gluten-free pie crust Instructions Preheat oven to 350°F. In a large bowl, add pumpkin puree, eggs, pure maple syrup, coconut sugar, milk, vanilla, cinnamon, pumpkin spice, and salt. Mix until well combined and completely smooth. Pour into pie pan. Bake for 50-60 minutes until filling no longer jiggles. Check pie every 20 minutes to make sure crust isn’t burning. If it’s getting too golden brown, just cover pie edges with foil or a pie shield. Allow pie to cool an hour before serving. Top with whipped cream or ice cream! Serves [/wc_box] [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Roasted Pumpkin Seeds Preheat oven to 350°F. Toss your fresh raw pumpkin seeds in a bowl with olive oil, salt, garlic powder, paprika, and black pepper to taste. Spread and separate the seeds evenly on a lightly greased cookie sheet for even roasting. Place sheet in the oven for about 12 to 15 minutes, making sure to toss the seeds every 5 minutes for even browning. You’ll know they’re ready by their gold brown color and nutty aroma! Enjoy as a snack, on yogurt, or topped on healthy pumpkin muffins. [/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 Find Emotional Healing
At some point in life, we all get dealt an emotional blow. Maybe it’s a job loss or health crisis, a breakup or divorce, the loss of a loved one, or a major disappointment. When emotional pain strikes, it’s vital to our well-being to take a step back and allow room for emotional healing. Yet emotional healing only can happen if we have the proper tools, support, time, and willingness to deal with the pain and move through the hurt to the other side. If we try to avoid feeling the pain, or had to hide our emotional pain as children, it can go unattended. Like dirty clothes stuffed into drawers or under a bed, if we have too many unattended emotional pains, they may start to build up and spill into our lives. We may have pains in our bodies or overreact emotionally in different situations. Also, we may have frequent low mood, anxious feelings, or feel isolated and afraid. Maybe our negative self-talk becomes debilitating, or we engage in compulsive behaviors. Or maybe we go from relationship to relationship, trying to outrun it. These challenges and behaviors are an invitation to heal. It’s never too late, but it does take work to gain emotional healing. Here are tips gleaned from research and mental health professionals to help you on your journey to emotional healing. 9 Practical Tips That Can Help You Find Emotional Healing Admit Your Emotional Pain Admitting you’re in emotional pain is the first step in the healing process. This can be difficult, especially if you feel it’s shameful or a sign of weakness to have emotional difficulties. It’s important to remember that vulnerability actually can be a strength. If you can admit it, that means you’ve stopped fighting and/or running from your pain, and you’re willing to move through it. Emotional healing is possible. Seek Support We can’t do emotional healing alone. Get support. When we disclose our emotional pain to someone we trust – whether that’s a mental health professional, spiritual advisor, partner, or friend – it facilitates healing, which can boost our emotional and physical health. One study showed that holding a loved one’s hand when sharing emotional pain can provide healing and comfort. The love, empathy, and caring another person shows us, especially when we’re vulnerable, can help us out of isolation. Take Restorative Time Alone Solitude or downtime is really important to access your own thoughts and feelings, and to heal. This is especially true if you’re processing a painful loss. Make sure your schedule isn’t too full. Do something that doesn’t require too much mental activity. Garden Go for a walk Fold some laundry Enjoy a cup of tea Bake Meditate Take time to be alone Research shows solitude is important for coping, emotional release, and self-renewal. Write It Down If you’re processing painful emotions, remember what may be difficult to express out loud can be given voice through writing. Keep a journal. Take time to write in it every day. You can start with just 10 minutes. The beneficial effects of writing as a means for emotional healing are well documented. Expect Less Emotional healing requires time and space. You’ll likely be more limited in what you can do. Schedule less, don’t take on big challenges, and don’t overextend yourself. This isn’t a time to push yourself. Give yourself a pass if you make mistakes or have to say no. Prioritize Your Health Emotional and physical wellness are closely knit together. Practice these healthy habits: Do your best to get restful sleep Nourish your body with brain healthy food Take nutritional supplements as needed Get regular exercise Go to the doctor and get your blood work done Get a massage or try acupuncture Practice meditation or yoga Make it a priority to take good care of your health. Combat Negative Thoughts You can aid your emotional healing by improving the way you talk to yourself. Correcting your negative thinking can help reduce your internal stress. Whenever a negative thought pops into your head, combat it with these 4 questions: Is it true? Can I absolutely know that it’s true? How do I react when I think that thought? Who would I be without that thought? Or, how would I feel if I didn’t have that thought Discover New Things As you start to heal, explore new hobbies and interests. Novelty is good for your brain health and well-being. Take a hike on a new trail Go to the museum Try a new recipe Learn to play an instrument Try playing pickleball Take a dance class While emotional pain is often about loss; emotional healing can be about new beginnings. Help Others and Find Gratitude Helping others is a wonderful way to boost your own emotional well-being. This is a known truth. Also, when we see the challenges others are facing, it helps us to feel more gratitude. Look for reasons to be grateful. Gratitude is the song of emotional health. Remember that it takes courage to face difficult emotions. Be patient. It won’t last forever. You will come out wiser, stronger, and more resilient on the other side. 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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Fluoride Essentials: Is Fluoride Good or Bad for Your Teeth?
What kind of toothpaste do you use? Too personal? Okay, does your toothpaste have fluoride in it? A debate has been waged for decades over the ostensible benefits of fluoride. Some feel it’s healthy for human consumption and others strongly disagree. So, which side is right? Before you scrub your pearly whites tonight, here are some of the pros and cons you should know about fluoride… Is Fluoride Good or Bad for My Teeth? Before we get to that question, it’s important to answer this basic question… What is Fluoride? Fluoride is one of the most abundant elements found in nature. In scientific terms, fluoride is an inorganic, monatomic mineral, and is the ionic form of the element fluorine. The salts of fluorine are odorless but have a bitter taste. Fluoride is found in soils, rocks, and water supplies. It occurs in some foods, usually in low amounts, and is highest in brewed tea, coffee, and canned shrimp. It doesn’t seem to be essential for human health. About 99% of the fluoride found in the body is concentrated in the bones and teeth. Dentists commonly use fluoride to strengthen enamel (the outer layer of your teeth). It’s also believed that fluoride can help prevent cavities. Fluoride has been added to many toothpastes, mouth rinses, and even public water supplies (water fluoridation) in certain regions. In addition to these oral hygiene supplies, fluoride is used in medications, pesticides, cleaning agents, and to make aluminum, steel, and Teflon products. Now that we know what fluoride is, let’s look at some of its benefits and potential drawbacks. Fluoride Benefits Some of the oral benefits of fluoride are that it: helps prevent tooth decay helps curb the growth of harmful oral bacteria helps reduce the loss of minerals from tooth enamel helps rebuild tooth enamel Eating foods high in sugar is bad for your health. Turns out it’s also bad for your teeth. When the bacteria in your mouth break down sugar, it produces acids that creates demineralization of the tooth enamel. Over time, this process can lead to the creation of cavities. Fluoride can help remineralize your tooth enamel. This can serve to ward off cavities and tooth decay. Fluoride Precautions Though fluoride is a natural substance, it can have negative health consequences if consumed in large amounts. One of the serious side effects of excessive fluoride consumption is dental fluorosis. Dental Fluorosis This condition is seen as white flecks or brown spots on teeth. Most fluorosis is barely noticeable, but in extreme cases it can cause pitting of the teeth. Dental fluorosis most typically affects children under the age of 8 and is thought to be more prevalent in children who swallow toothpaste. But data from the CDC up to 2012 found fluorosis was increasing and had reached 41% in adolescents. Skeletal Fluorosis Skeletal fluorosis impacts bones rather than teeth. Initial complications may include stiffness and joint pain. More advanced issues may include the calcification of ligaments and the altering of bone structure. This condition is more prevalent in areas of the world where there’s a high level of fluoride in the drinking water. Though rare, there have been cases of skeletal fluorosis in America. Fluoridated Water Fluoride is naturally found in fresh water. Its concentration depends on the geographical region and water source. Public water fluoridation began in the U.S. in 1945. The scientific evidence is considerable and clearly indicates that adding fluoride to drinking water supplies has consistently reduced rates of cavities in children, very likely also in adults. However, due to the risk for negative effects, the maximum fluoride level in drinking water must be controlled. In recent years, concerns over fluoride toxicity have driven many away from drinking fluoridated water. In the Unites States, the Public Health Service recommends fluoride in drinking water not to exceed 0.7 milligrams per liter (about 27 milligrams per gallon). The Centers for Disease Control and Prevention (CDC) publishes fluoride levels in drinking water by county, though many counties don’t fluoridate their drinking water. Numerous studies focusing on fluoride in water have been conducted around the world. Some people claim that drinking fluoridated water creates such health issues as joint pain, bone problems, kidney dysfunction, muscle atrophy, and low IQ scores in children. However, the competently conducted research suggests the daily or one-time intakes required to cause such problems is considerably higher than the levels in drinking water or any other single fluoride source. Adverse effects from high fluoride intakes – such as 375 milligrams in a single dose – can be severe. Long-term risk is mostly to individuals who acquire fluoride from multiple sources: diet, fluoridated water, fluoridated salt, fluoride dietary supplements. Children should be discouraged from swallowing fluoridated toothpastes, though without other substantial sources of fluoride exposure this alone shouldn’t harm them. Avoiding Fluoride If you’re concerned about the possible negative effects of fluoride, there are practical ways you can avoid consuming fluoride. These include purchasing bottled water or a fluoride filter if you live in an area where there’s a concerning amount of fluoride in the water. Also, many toothpaste brands offer fluoride-free options. Proper Oral Maintenance Regardless of which side of the fluoride debate you fall on, it’s crucial that you maintain daily oral care. Oral health is extremely important to your overall health. You can’t have a healthy mouth without healthy gums and teeth. The best way to ensure healthy gums is to brush your teeth (with fluoride or fluoride-free toothpaste) after every meal and floss at least once daily. Some prefer to floss first thing in the morning; others like a thorough cleaning before they go to bed. Either way is fine, but doing both is recommended for even greater benefit. Some may consider flossing as optional, but it’s absolutely vital to tooth/gum health and overall wellness. Flossing helps loosen food particles and plaque, and brushing removes that debris from your teeth and gums. Since it may help lessen the risk of memory problems, flossing is also a brain-healthy exercise. Be sure to brush and floss daily to keep your teeth healthy, white, and bright! 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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Here’s How to Flavor Your Foods with Brain-Smart Herbs and Spices
It’s easy to forget that herbs and spices aren’t just flavor enhancers for food, but promoters of good health too. These plant-derived seasonings have a long history of medicinal applications that you can use in your cooking. Here are some of the most powerful, brain-smart herbs and spices, along with a few of their benefits. Flavor Your Foods with These Brain-Smart Herbs and Spices! Brain-Smart Herbs Basil This herb is loaded with potent antioxidants that can improve blood flow to the brain, which is essential for good cognitive function. Garlic This bulbous herb has a particularly unique array of sulfur antioxidants. Eating garlic promotes healthy blood flow and overall brain function. Regular consumption of garlic can help boost the immune system’s ability to ward off colds and flus. Garlic also can help keep blood sugar manageable along with cholesterol levels. Marjoram The lineup of nutrients in this sweet-flavored herb is impressive – vitamin C, vitamin A, as well as the vitamin-like nutrients lutein and zeaxanthin, which are essential for vision and may also be important for a healthy brain. Marjoram also has anti-inflammatory and anti-bacterial properties. Mint The scent of peppermint can help improve memory and focus, and its oil can soothe digestive issues. Recent clinical research reported that certain substances in peppermint enhanced cognition. Oregano A potent antioxidant herb, oregano helps protect brain and body cells from free radicals that can cause premature aging. It may also ease migraine headaches. Rosemary Rosemary is a well-known herb that has both antioxidant and anti-inflammatory properties. It promotes healthy circulation and digestion, and helps protect the brain’s cognitive functions. Saffron This herb has been extensively researched and found to help boost mood and alleviate occasional anxiousness. Recent clinical research suggests saffron may also help improve memory and learning. Sage Sage contains substances that inhibit an enzyme which breaks down acetylcholine, a neurotransmitter that helps improve memory. In this way sage can help the aging brain and body conserve acetylcholine nerve pathways, which are crucial for numerous bodily functions. Thyme This herb is densely packed with polyphenols, vitamins, and minerals which contribute to brain health. Brain-Smart Spices Black Pepper This spice enhances absorption of cognitive-supporting compounds such as curcumin (a group of 3 powerful antioxidants). It also may aid with digestion. Cayenne Pepper The bold taste in cayenne is created by capsaicin, a well-known pain reliever. Capsaicin supports healthy blood flow to tissues by stimulating the release of nitric oxide, which helps your blood vessels expand. This allows for greater blood flow and increased energy in the brain and body. Cayenne pepper may also stimulate metabolism, but too much of it may elevate blood pressure. Be sure to moderate your intake if you suffer from hypertension. Cinnamon This sweet/savory spice has been in use for over 4000 years. It supports healthy management of cholesterol, triglycerides, and blood glucose. Cinnamon provides a treasure trove of health benefits including anti-inflammatory and antimicrobial properties, modulating effects on cholesterol levels, and promoting healthy blood flow and blood pressure. Cloves This fragrant super-antioxidant spice has had many medicinal roles over the centuries, from soothing upset stomach and tooth pain (clove oil) to relieving diarrhea and acting as an expectorant. It also contains eugenol, a potent anti-inflammatory. Cloves can help support healthy blood flow, which is crucial for the healthy function of the brain and body. Coriander The phytonutrients in coriander may help control blood sugar and lower cholesterol levels. It’s rich in manganese, vitamin C, and vitamin K. Curcumin Deriving from the turmeric root, curcumin is a mixture of 3 gold colored polyphenol substances that are used in curries. Curcumin has been extensively researched for its powerful antioxidant and anti-inflammatory effects. It also helps promote working memory, calmness, and satisfaction in coping with mental strain. Curcumin concentrates are proven to be well absorbed and have been found beneficial for mood, circulatory, vision, joint, liver, skin and prostate health. Nutmeg This aromatic spice gives foods a delightful flavor. Traditionally, it’s been used for occasional anxiousness, against diarrhea, and for antibacterial control especially in tooth decay. NOTE: Avoid use of higher amounts of nutmeg (120 milligrams or more). Spice Up Your Life These are just some of the many brain-smart herbs and spices that can support your brain and body health. To boost your mood, memory, and overall mental clarity, start adding these herbs and spices to your diet. For some of these herbs and spices, more doesn’t necessarily mean better. For instance, using too much nutmeg, black pepper, cayenne, and garlic can cause stomach discomfort. You can introduce them one at a time or pick up all of them during your next visit to the grocery store. Try them out and feel free to share your “spiced up” recipes 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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