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Beauty from the Inside Out: Foods That Support Vibrant Hair, Skin, and Energy
It’s cliché to say that beauty comes from within, but when it comes to the role nutrition plays in beauty, it’s accurate. Vibrant health is inherently beautiful. Science is just now explaining why this is so. Research has revealed that there are indeed “beauty foods” – that is, foods for healthy skin and healthy hair. And sometimes they’re one in the same! You can actually eat foods to moisturize skin and hair and consume an abundance of glowing skin foods to achieve the beauty results you’ve been chasing with expensive creams and potions. Here are seven nutritious foods shown to enhance your beauty from within. 7 Healthy Beauty Foods to Support Vibrant Hair, Skin & Energy 1. Water Our bodies are made largely of water. Proper hydration is needed for optimal brain function and healthy function of all our organs, including the skin. Staying well hydrated helps keep skin soft, supple, and healthy. Research shows that this is particularly true for those who tend to get less than ideal amounts of water each day. The scalp is skin, too. A healthy, hydrated scalp supports the growth of full, shiny looking hair. 2. Fatty Fish Fatty fish, such as salmon, sardines, herring, and mackerel, are a potent beauty food. They’re loaded with omega-3 essential fatty acids, an important healthy fat that must come from the diet. Omega-3 deficiency is associated with both dry skin and brittle hair. Omega-3s help to create healthy, strong, and optimally functioning cell membranes, which are the building blocks of healthy skin. They help to keep skin moisturized, reduce redness and blemishes, and prevent collagen breakdown. These healthy essential fats also can help your skin be less sensitive to UV rays from sunlight. Fatty fish provide your body with vitamin E, which protects both the skin and scalp from oxidative stress, and zinc, a key nutrient in the production of new skin cells. Zinc deficiency is associated with dermal conditions and delayed wound healing. Additionally, fatty fish are a good source of protein, selenium, vitamin D3, and the B vitamins, nutrients that may help promote strong and healthy hair. 3. Yogurt The probiotic bacteria found in yogurt and other fermented foods promote intestinal health by supplying your gut with additional beneficial bacteria. Growing evidence shows that supporting a healthy microbiome can help to resolve a number of skin health issues, especially dry skin and scalp, although more research is needed to be conclusive. Specific probiotics appear to boost the skin’s production of ceramides, which are lipids (fats) that hold moisture in the skin. This action helps to keep blemish-causing bacteria levels in check. Those who suffer from skin conditions tend to have low levels of these lipids. Probiotics can be particularly helpful in these cases. Probiotics help with protein break down, which allows for vital proteins to reach the scalp effectively and build healthy hair. Certain probiotic strains can help to increase antioxidant activity, which is a necessary component of healthy hair growth. 4. Avocado Avocados are a well-known source of healthy fats to feed the brain and body – and that goes for beauty, too. One study involving hundreds of women found a correlation with the healthy fats specific to avocados and more supple, springy skin. Other preliminary research indicates avocado’s potential protection from sun damage, which can cause aging and other signs of aging, like brittle hair. Avocado’s vitamin E content can help protect skin and hair from oxidative damage, and may even promote hair growth. 5. Nuts and Seeds Nuts and seeds are treasure troves of nutrients shown to promote healthy skin and hair. Walnuts are among the richest nut sources of omega-3 fatty acids, which have moisturizing effects on the skin and have been linked to hair growth. Most nuts are great sources of zinc, vitamin E, selenium, and protein – all of which are nutrients your skin and hair need to stay healthy. Seeds are equally powerfully when it comes to beauty effects. Sunflower seeds are a great source of vitamin E, selenium, zinc, and protein. Additionally, sunflower seeds provide a wide array of hair-healthy B vitamins. 6. Eggs Eggs are a rich source of both protein and biotin, two nutrients that may promote hair growth. A lack of protein in the diet has been associated with hair loss. Hair follicles are made mostly of protein, so it’s important to get adequate protein in your diet. Biotin is needed for the synthesis of a hair protein called keratin. Eggs are also rich in beauty nutrients such as zinc and selenium. Egg whites are high in both lysine and proline (amino acids), as well as collagen. Adding egg whites to your diet could help support your body’s natural production of collagen to keep wrinkles at bay. 7. Bell Peppers Bell peppers are a very rich source of beta carotene, which your body converts into vitamin A, an important antioxidant for your skin. Vitamin A may also help stimulate hair growth while activating sebum production, which helps keep hair healthy. Bell peppers are also high in vitamin C, which helps to promote collagen production. Healthy collagen may reduce the appearance of fine lines and wrinkles, as well as help strengthen your hair strands. A strong antioxidant, vitamin C helps to protect both skin and hair against oxidative stress. Last Thought There are many more beauty foods to explore. Eating these nutritious, whole foods (and drinking plenty of water) can help support healthy skin, hair, and overall beauty! 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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5 of the Best Ways to Help Prevent Memory Loss
Do you frequently misplace your keys or phone? Are you forgetting appointments? Do you often wonder why you entered a room? If you answered yes to any of these questions, you may be experiencing memory loss. If your memory problems have become a serious concern, it might be time to seek out professional help. Unfortunately, many healthcare professionals perpetuate a myth about memory loss. Memory Loss Myth When you visit your primary care physician or local neurologist, they’ll typically ask you a few questions, give you some short tests, and order an MRI. Based on your results, these medical professionals will often tell you this myth about memory loss: “Everyone has memory problems with age. It’s normal.” Despite what many healthcare practitioners would have you believe, losing your memory in your 40s, 50s, 60s, 70s, or even 80s isn’t normal. It’s a sign of trouble. Many things can lead to memory loss. Here are just a few… Factors that May Cause Memory Loss Poor Diet According to a recent study published by Royal Society Open Science, consuming the Western-style or standard American diet (SAD) diet for just one week may decrease learning and increase the desire to munch on junk food. For this trial, volunteers spent one week splurging on high-fat foods and sweet treats with high amounts of added sugar. The SAD diet led to worse performance on memory tests and an increased desire to overeat junk food after they’d finished consuming a meal. The researchers suggest that the SAD diet – consisting of high-glycemic foods like waffles and high-fat fare like milkshakes – can rapidly impair function in the region of the brain called the hippocampus. One of the brain’s major memory centers, the hippocampus is also involved in appetite regulation. Dysfunction in this area is associated with memory issues and troubles with appetite control. This study is just the latest to confirm the strong relationship between what you put in your mouth and the moment-by-moment functioning of your brain. Its findings suggest a vicious cycle where eating junk food impairs hippocampal function and appetite control, which leads to craving more junk food, and so on. It helps explain why the SAD diet is contributing to widespread weight problems in America where approximately 70% of the population is overweight, and 40% fall into the obese category. Medications New research in the journal Neurology reveals that taking a certain class of drugs called anticholinergics has been linked to problems with thinking and memory. There are about 100 types of anticholinergics, which are commonly used to treat high blood pressure, overactive bladder, motion sickness, and even the common cold. Unfortunately, anticholinergics aren’t the only medications that have been associated with memory problems. Many commonly used prescription and over-the-counter drugs are linked to memory loss, as well. These include: Anti-anxiety drugs (Xanax, Ativan, Klonopin) Cholesterol-lowering drugs (statins) Antidepressants (Prozac, Celexa, Lexapro) Diabetes drugs (Glucophage, Metformin) Opioid painkillers (Oxycontin, Vicodin) Sleep aids (Ambien, Lunesta) General anesthesia Toxic Exposure Toxic exposures can come from many sources other than medications, most notably self-inflicted “lifestyle” toxins (smoking, including cannabis and vaping; amphetamines; ecstasy and other recreational drugs; and alcohol), pesticides and herbicides in foods, medical treatments such as chemotherapy, and environmental exposures to carbon monoxide or mold. It can be difficult to know if you’re being affected by one of these toxins unless you know specifically what to look for. Toxic exposure can damage the brain and result in decreased neurological function including memory loss, sudden personality changes, and difficulty concentrating. It’s important to realize that toxic exposure and its effects on the internal structure of your brain may trigger both short- and long-term effects. Gum Health A growing body of research has shown that periodontal (gum) problems are a risk factor for serious cognitive and memory issues. Gum challenges are associated with an unhealthy inflammatory balance, which has been linked to an increased risk for long-term memory problems. A study found that people who keep their teeth and gums healthy with regular dental health behaviors may have a lower risk of developing memory issues later in life. Researchers at the University of California followed nearly 5,500 elderly people over an 18-year-period and found that those who reported brushing their teeth less than once a day were up to 65 percent more likely to develop serious memory problems than those who brushed daily. Menopause Researchers from the University of Illinois and Northwestern University in Chicago tested 68 women, ages 44 to 62, who had at least 35 hot flashes per week. Those women who reported struggles with memory, negative emotions, and more troublesome hot flashes were the ones who did the worst on tests that measured memory. Intense menopause can translate to intense memory issues. The menopausal brain can be subjected to enormous hormonal changes, and memory can be a casualty. Such perimenopausal memory loss can be due to decreases in progesterone, which can affect sleep patterns and increase anxiousness. It also can be due to a decrease in DHEA, a precursor hormone to estrogen and testosterone that’s highly protective in the brain, particularly its major learning and memory centers. Healthy memory depends on healthy hormonal balance, and a good endocrinologist may be able to help by prescribing bioidentical hormones. Brain Fitness Since the brain is a muscle, it’s important to exercise it every day. In fact, keeping your brain fit is a great way to support cognition and memory throughout your life. If you’re looking to improve your brain fitness, here are 5 helpful and fun ways to protect your memory and improve your mental well-being… 5 Ways to Help Prevent Memory Loss 1. Brain Games Brain games can be helpful for preserving memory and other cognitive functions, especially for older adults. Spending a minimum of 15 minutes a day on games – such as crossword puzzles, chess, sudoku, and jigsaw puzzles – may help improve concentration. There are various online sites where you can do mental exercises to improve your cognitive skills. No matter your age, mental exercise can have an overall positive effect on your brain. Cognitive skills tend to dip after graduation from school/college and after retirement from work, so don’t stop challenging your brain daily! 2. Physical Activity Physical activity increases blood flow to your whole body, including your brain. Exercise delivers extra oxygen and other nutrients to your brain cells. Walking can help clear your mind, improve your mood, and burn some calories all at the same time. Aerobic activity – sweating for at least 30 minutes 4 to 5 times a week – also can increase BDNF, a “growth factor” that promotes nerve cell maturation and overall brain efficiency. Both blood flow and BDNF are major brain influences to help keep your memory sharp. 3. New Learning Brain researchers have discovered that the “use it or lose it” principle applies to the brain’s trillions of connections (synapses). These tend to increase in number when the brain is being challenged to learn. When the brain stops learning, the synapses can decrease and memory can start fading, so be intentional about learning new things. Set aside sometime each day to learn something new. Take a class, learn a new language or musical instrument, try square-dancing, chess, tai chi, yoga, or sculpture. Einstein said if someone spends 15 minutes a day learning something new, they’ll be an expert in a year! 4. Memory Aids Memory aids are a great way to boost your brain while developing a system to remember things. When memorizing a list, associate each item with the most humorous or ridiculous image you can think of to help you recall it later. No one sees the image in your mind, so be creative and have fun with it. To help you remember names, repeat a person’s name once or twice in conversation. Visualize the name as a picture (perhaps on the person’s forehead) and use their name when saying good-bye. 5. Strong Connections Social connections can significantly affect your brain, mood, memory, and overall well-being. Building and maintaining healthy relationships may help you feel understood and cared for. When you care for others and feel cared for, your brain releases oxytocin, the “bonding” hormone, which can counteract some of the negative effects of stress. The health habits of the people you spend time with can have a dramatic impact on your own health. Surround yourself with people who are happy, upbeat, kind, and who challenge you to be the best version of yourself. Remember This Memory loss isn’t inevitable. If you’re experiencing memory problems, early intervention may be the key to long-term prevention. Now is always the best time to get serious about brain health. One of the best ways to prevent premature memory loss is with proper nutrition, especially using highly purified nutraceutical ingredients that are specifically designed to keep your mind sharp and efficient. Since your memory is what allows you to treasure and revisit the most special moments in your life, be sure to protect and fortify your brain with the nutritional, positive lifestyle, and fitness strategies that can help strengthen it. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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How to Remove Common Toxins in Your Household
What you don’t know won’t hurt you. Not only is that old idiom ignorant, it’s potentially dangerous. That’s especially true when it comes to toxins. Having a healthy concern over the toxins that exist in the foods you eat and the cleaning agents or hygienic products you use every day is a good thing. When it comes to what you put in your mouth or on your skin, what you don’t know can kill you. The Truth About Toxins Every day, we’re exposed to a host of chemicals, pesticides, fumes, and personal products that can poison the brain and body. Toxins can be absorbed through the skin (when you rub in a cream), ingested (when you eat or drink), or inhaled (when you breathe). When absorbed into our bodies (via our nose, mouth, and pores), these toxins can negatively affect the brain and every part of the body. Our biological systems eliminate toxins (through enzyme processing mainly by the liver, kidneys, and skin), but when those natural detoxification processes are overwhelmed major problems can develop. Toxic effects on the brain include poor memory and concentration, erratic behavior, word confusion, mood issues, headaches, vertigo, and cravings. Where Do Toxins Hide Out in Your Home? Let’s look at some examples of where you can be exposed to toxins in your house. Beauty Products The average American woman uses about 12 personal care and cosmetic products daily. The average man uses about 6. Certain toxic chemicals routinely included in these products are easily absorbed into your skin and transported to every organ in your body. That means while you’re trying to look good on the outside, you may be poisoning yourself on the inside. Some toxins are obvious, like the aluminum in deodorants. Others, like titanium oxides that make creams white, have more recently been found to have toxic effects. Exercise caution with the personal care products you use and evaluate how toxic those products are with apps like Safe Cosmetics. Cleaning Supplies Do a bathroom cleanse and throw out all toxic products. Do the same for your kitchen. To assist you in this effort, download the Think Dirty app, which rates household and personal care products on a scale of 1-10 (10 = the most toxic). Scan all the products in your house and pitch everything that’s toxic to your health. The app also recommends cleaner alternatives that you can purchase at a health store or order right online. Mold In the U.S., our homes are often built of wood and drywall rather than the stone or brick, as is more common in Europe. Mold and fungi thrive on drywall, wood, and other soft materials. Mold flourishes in dark and moist environments. A small drip from a leaky toilet, shower, or sink is all it takes to create a major mold problem. A roof leak may initiate a mold problem. If you see a stain on the ceiling or wall, it’s a good bet there’s a hidden mold growth behind it. Mold also can lurk behind the walls of a shower, as well as in air ducts, crawl spaces, attics, basements, and other areas inside your house. If you suspect that you’ve been exposed to mold, it’s essential to remove yourself from the environment until it can be cleaned up. Mold exposure (also called mycotoxin exposure) can be toxic to brain function, including memory and other cognitive functions. If you develop signs of possible mold exposure, such as sneezing, coughing, watery eyes, and skin irritation, make an appointment to see a mold specialist right away. In many cases mold, carbon monoxide inhalation, or other toxins can damage the brain and result in decreased neurological function including memory loss, noticeable personality changes, and difficulty concentrating. Toxic exposure, and its effects on the internal structure of your brain, can be debilitating over the long-term. Substances Smoking, alcohol, and drug abuse increase your risk for memory problems. Recent studies confirm there’s no safe level of daily alcohol exposure – for some people, even one beer or glass of wine a day can damage their brain. Research demonstrates that smoking marijuana can negatively affect the hippocampus, a brain region crucially involved in learning and memory. Toxic brain exposures, as from alcohol abuse, are also linked to accelerated mental decline. Alcohol can kill brain cells, shrink the brain over time, and increase the risk of long-term memory loss. Alcohol can impair blood flow to the brain and its use is linked to gut issues, nerve pain, and liver problems. Aside from all the physical damage it can do to the body, alcohol can impair decision-making, make a gentle person aggressive, and is a major cause of incarceration and financial problems. In addition to these common household toxins and substances, here are other harmful elements to keep an eye out for when purchasing food, personal care items, or household cleaning products… 10 of the Worst Toxins You Should Remove from Your Home Acrylates Acrylate comes from acrylic acid and can be used to form plastics. Acrylates are commonly used as adhesives for artificial eyelashes and nails. Exposure to acrylates comes primarily from inhalation or skin contact and may cause severe eye, skin, and throat/respiratory reactions – all of which can lead to serious, long-term health problems. Aluminum Aluminum is one of the most abundant metals and is found in a wide array of household items, such as cooking utensils, baking trays and foil, cosmetic products, deodorants, and processed foods such as frozen pizzas. Sadly, even fresh fruits and vegetables may contain trace amounts of aluminum if the soil in which they were grown has high aluminum. Aluminum in the diet, and/or entering our tissues from deodorants, can accumulate in the kidneys and is linked to toxic effects on the brain and body. Formaldehyde Formaldehyde is a colorless chemical that has a strong odor and is often used in manufacturing processes. It can be used in adhesives, solvents, and bonding agents for many products such as paint and wallpaper, foam insulation and synthetic fabrics, plywood and particle board, and cosmetics and hygiene products. Formaldehyde-based products are combustible, so take caution when burning them. Fragrance Many products list “fragrance” on the label, but most don’t identify what ingredients are in the fragrance. Fragrances can be found in deodorant, soap, shampoo, body wash, lotion, makeup, skin scrubs, and, of course, perfumes and colognes. Fragrances typically contain solvents (concentrates of non-edible plants) and other chemicals to help the scent last longer, yet are linked to serious health problems and may be the culprits in the chemical allergies so many people experience. Lead Lead is a highly toxic metal that can negatively affect the nervous system and every organ in the body. Lead can be found in some paints, art supplies, toys, and lipstick. When 30 of the top lipstick brands were tested, lead was found in over half of them. Oxybenzone This ingredient helps filter UV light and derives from benzophenone, a possible hormone disruptor. Oxybenzone is found in certain sunscreen products and may cause skin allergies or other concerns. It can accumulate in the blood and kidneys and may be toxic to liver cells. Parabens Parabens are chemicals that have been used as preservatives in many processed foods and household products since the 1920s. These chemicals can be found in makeup, sunscreen, deodorant, toothpaste, shampoo, and even vitamins, supplements, and medications. These low-cost preservatives can be endocrine disruptors and have been linked to reproductive and weight issues. Phthalates Phthalates are chemical “plasticizers,” substances added to plastics to make them more flexible and less brittle. Exposure to phthalates can come from PVC toys, vinyl shower curtains, vinyl upholstery, floor tiles, food wrap film, and personal care products such as moisturizers, perfumes, eye shadow, nail polish, liquid soaps, and hair sprays. These chemicals are endocrine disruptors that may damage the immune system, kidneys, liver, lungs, and reproductive system over the long-term. Polyethylene glycols Polyethylene glycol (PEG) compounds are derived from petroleum and are used as softening and thickening agents. They can be found in skin creams, personal lubricants, toothpastes, baby wipes, and other personal care products. Common side effects to PEG exposure include vomiting/nausea, rectal pain, dizziness, chills, hunger and thirst, and sleep issues. Triclosan Triclosan is an antimicrobial agent found in many soaps, detergents, toothpastes, deodorants, creams, and color cosmetics. It’s estimated that 75% of the U.S. population has been exposed to this compound in consumer and personal care products. Triclosan may have a negative impact on thyroid function, may create potential antibiotic resistance, and may cause pregnancy problems. Live Toxin-free The more exposure you have to the everyday toxins mentioned above, the more your chances of developing long-term mental or physical health issues. To minimize your exposure to toxins, it’s a good idea to ditch personal care and cleaning products that contain harmful ingredients. Use apps like Safe Cosmetics and Think Dirty to purge your home of toxic products. Remember, what goes on your body goes in your body, so do everything you can to remove toxins from your life. [wc_box color="secondary" text_align="left" margin_top="" margin_bottom="" class=""] Toxins Checklist Purge products with these harmful toxins from your home and keep an eye out for them when purchasing food, personal care items, or household cleaning products: Acrylates Aluminum Formaldehyde Fragrance Lead Oxybenzone Parabens Phthalates Polyethylene glycols Triclosan [/wc_box] 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 Why Flossing Is So Important For Your Health
How’s your gum health? Not much of a conversation starter, is it? It’s actually a very important question, though. When you think of your health, gums probably aren’t the first thing that comes to mind. However, the condition of your teeth and gums can have a huge impact on your long-term health and well-being. Gums 101 Gums are the soft tissue inside the human mouth that covers bone and secures the teeth in place. They create a seal around the teeth to prevent food particles from being lodged between the bone and gum. Though gum colors vary, typical gum color is described as “coral pink.” Unhealthy gums may appear in patriotic hues: red, white, and blue. A receding gum line may cause root sensitivity, loose teeth, and other gum issues. Warning Signs of Bad Gum Health When plaque builds up along and under the gum line, several issues may occur. The first indication of trouble might be tenderness in the gums or a change in the color of the gums, especially if they turn an angry red. Also, swelling of the gums and frequent bleeding may indicate the build-up of plaque or a gum infection. Another problem occurs when teeth pull away from the gums, which may allow food particles to pool in abscesses. Over time, these particles decay and create harmful bacteria that can enter your bloodstream through your saliva. To avoid serious periodontal issues, make a dental appointment right away if you experience any of these gum problems. Gums and Heart Health For decades, research has shown a strong correlation between poor oral health (gum or tooth problems) and cardiovascular issues. This could be due to any number of factors including infection caused by bacteria in the mouth. Of course, these issues may also be caused by other poor health choices, such as smoking. One study in the Journal of Immunology Research, found an association between dental plaque bacteria and coronary problems. The occurrence of heart issues in patients with gum problems was 25-50% higher than in healthy people. This compelling data should provide strong motivation for everyone to brush and floss daily and get regular dental cleanings. Gums and Memory A growing body of research, including a study in the Journal of Periodontology, has shown that periodontal (gum) problems are a risk factor for serious cognitive and memory issues. Gum challenges are associated with an unhealthy inflammatory balance, which has been linked to increased risk for long-term memory problems. The Research A study found that people who keep their teeth and gums healthy with regular dental health behaviors may have a lower risk of developing memory issues later in life. Researchers at the University of California followed nearly 5,500 elderly people over an 18-year-period, and found that those who reported brushing their teeth less than once a day were up to 65 percent more likely to develop serious memory problems than those who brushed daily. The Results The subjects answered questions about their dental health habits, the condition of their teeth, and if they wore dentures. When the researchers followed up 18 years later, they used interviews, medical records, and in some cases death certificates, to determine that 1,145 of the original group had been diagnosed with serious memory problems. Of 78 women who said they brushed their teeth less than once a day in 1992, 21 had serious memory problems by 2010, or about one case per 3.7 women. By comparison, among those who brushed at least once a day, one in every 4.5 women developed serious memory problems, which translates to a 65-percent greater memory loss risk among those who didn’t brush daily. Among the men, the effect was less pronounced with about one in six irregular brushers developing the issues, making them 22 percent more likely to have serious memory problems than those who brushed daily. Statistically, however, the effect was so small it could have been due to chance, the researchers said. Since good heart and circulatory function is fundamental to good brain function, it’s always a good idea to practice good dental hygiene for whole-body health. Benefits of Flossing Flossing is a cornerstone of dental hygiene. According to the American Dental Association (ADA), using dental floss can help remove plaque from areas a toothbrush can’t reach. Aside from making your gums look and feel healthy, flossing helps: remove plaque reduce bad breath (halitosis) protect against tooth decay lessen serious gum problems and eventual loss of teeth Types of Floss The two main types of dental floss are waxed and unwaxed. The ADA reports that both are effective at removing plaque and other debris, so choosing a type of floss is really a matter of personal preference. Waxed floss may be helpful for those with tight spaces between their teeth. Dental floss also comes in different flavors, such as mint or cinnamon. Those with bridges, braces, or gaps may try a super floss, interdental brushes, or electric flossers. People with braces, sensitive gums, or children under 5-7 years of age, may require specialized flossing options. Consult with a dentist for the best flossing practice for you or a family member. Brushing Tips The ADA recommends brushing your teeth for two minutes twice a day. Best practices for brushing include: using a soft toothbrush brushing with a gentle circular motion remembering to brush your tongue reducing germs by using a natural mouthwash replacing your toothbrush every 3 to 4 months visiting your dentist at least twice a year for checkups and cleanings Become Chums with Your Gums Oral health is extremely important to your overall health. You can’t have a healthy mouth without healthy gums. The best way to ensure healthy gums is to brush your teeth 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. It’s recommended that you floss before you brush your teeth. Flossing helps loosen food particles and plaque, and brushing removes that debris from your teeth and gums. Some may consider flossing as optional, but it’s absolutely vital to tooth/gum health and overall wellness. Since it may help lessen the risk of memory problems, flossing is also a brain-healthy exercise. Remember, a brilliant smile begins with clean teeth and healthy gums! 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 of the Best Natural Fertility Foods for Women
When it comes to the secrets of fertility, research shows that what foods you choose to eat can have an impact on your ability to become pregnant. One study followed 17,544 women without a history of infertility for eight years as they tried to become pregnant or became pregnant. For women who ate certain fertility foods, there was a lower risk of ovulatory infertility. The study concluded that following a “fertility diet” pattern may favorably influence fertility in otherwise healthy women. In another study, women who followed a Mediterranean diet 6 months prior to receiving in vitro fertilization (IVF) showed a “significantly better chance” of pregnancy – a roughly 66% greater chance than women with the lowest adherence to the healthy diet. Food is powerful! Let’s explore the best fertility foods to support your reproductive vitality. The Fertility Diet Believe it or not, there really is a diet called “The Fertility Diet.” Researchers of the study mentioned above took an in-depth look at the landmark Nurses’ Health Study. By correlating diet patterns with fertility outcomes, they made some evidence-based dietary suggestions for improving ovulatory fertility. Here’s a quick “cheat sheet” of some of the diet’s most important food recommendations: Healthy Fats Eat an abundance of healthy fats that support healthy blood sugar and a healthy inflammatory response in the body such as vegetable oils, nuts, seeds, and cold-water fish rich in omega-3s like wild salmon and sardines. Eat minimal amounts of saturated fat and skip trans fats altogether. Vegetable Protein Lay off the animal protein and increase the amount of plant protein you get from sources such as beans, lentils, peas, soybeans (or tofu), and nuts. Plant protein is associated with greater fertility. Slow-Burning Healthy Carbs Enjoy whole carbohydrates that digest slowly and are rich in fiber such as veggies, whole fruit, and beans. Avoid refined carbs that tend to spike blood sugar as healthy blood sugar levels are important for fertility. Plants, Plants, Plants Many micronutrients, including iron, are found in plant sources. Be sure to get plenty of spinach, beans, pumpkin, and tomatoes. Full-Fat Dairy Skim milk is associated with infertility. Enjoy some full-fat yogurt so you get the added probiotics or enjoy organic whole milk. Supplement Make sure you take a quality multivitamin with ample folic acid (400 mcg). Women who take folic acid are more likely to conceive. Stress can affect fertility, so don’t put too much pressure on yourself to follow the recommendations perfectly. Adopt an “easy does it” attitude to maintain calm. Here are several foods especially rich in nutrients shown to support healthy fertility in women. Sprinkle them into your diet in creative ways. 7 Natural Fertility Foods for Women 1. Beets Beets and beetroot are rich in nitrates, which are a known vasodilator. Vasodilators help to widen blood vessels and improve blood flow. Greater blood flow to the uterus helps with embryo implantation. 2. Asparagus As mentioned, folic acid is critical for women attempting to get pregnant and asparagus is loaded with folate! One cup delivers more than half of your daily recommended folic acid intake, plus all the recommended vitamin K, which is important for nutrient absorption. Asparagus gives you a good dose of vitamin A and a host of minerals too. Additionally, asparagus contains glutathione, an antioxidant believed to improve egg quality. 3. Avocados Avocados are rich in vitamin E, which can help to improve the lining of the uterus. They’re also high in potassium, folate, and vitamin K. 4. Dark leafy greens Nature hid a lot of the most vital nutrients in dark leafy greens. Eat lots of them for fertility. Kale, spinach, and Swiss chard are loaded with essential nutrients for pregnancy like calcium, iron, and folate, as well as dietary fiber. 5. Sweet potatoes The beta-carotene in sweet potatoes may help increase production of the hormone progesterone, which you need healthy levels of for fertility. 6. Organic Berries Enjoy loads of blueberries, strawberries, and raspberries. They’re rich in antioxidants, which can neutralize free radicals in your body that are potentially damaging to egg cells. Choose organic to avoid consuming residual pesticides. They make a wonderful naturally sweet dessert that’s good for blood sugar levels. 7. Eggs Not surprisingly, the symbol of fertility is indeed good for fertility! In addition to being an excellent source of protein, eggs are rich in choline, which has been associated with significant positive effects on fetal development in studies. Egg yolks also have iron, calcium, zinc, vitamin B6, folate, and vitamin B12. If you eat eggs from pasture-raised chickens, you’ll also get the fertility-boosting omega-3 fatty acids EPA and DHA and fat-soluble vitamins A, D, E, and vitamin K2. Part of the Solution Diet is one of a host of lifestyle factors that influence fertility, including weight, exercise, stress levels, and environmental and/or occupational exposures, to name a few. Yet, there are some fertility issues that cannot be solved through lifestyle changes alone. If you’re planning to get pregnant or already having difficulty getting pregnant, be sure to consult your healthcare provider. 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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5 Simple Mood-Boosting Acts of Service: Feel Happier by Helping Others
On some basic level, we all know that helping others helps us feel good too. Research now confirms this notion. In fact, studies show that kind acts to help others can activate the brain’s pleasure centers and trigger the release of feel-good endorphins, hormones, and neurotransmitters, such as oxytocin, dopamine, and serotonin, to help boost your mood. Helping others literally affects your brain chemistry! Altruistic acts do far more than just boost your mood, though. Helping others comes with many potential health benefits, including: the promotion of healthy blood pressure levels increased self-esteem reduced stress longer life greater happiness and satisfaction Once you understand how helping others can benefit you, donating or volunteering may become an essential part of your wellness routine, along with quality sleep, a brain-healthy diet, nutritional supplements, and exercise. Here are some proven ways to make a difference and improve your health at the same time… 5 Simple Ways to Boost Your Happiness by Helping Others 1. Volunteer If you volunteer on a regular basis, you may experience a number of health improvements. A study conducted by Washington University’s Center for Social Development evaluated volunteer tutors over age 55 who worked with elementary school kids through an organization called Experience Corps. The results were remarkable. The tutors reported improvements in mental health, physical functioning (mobility, stamina, and flexibility), and overall health. They also developed larger social networks and better self-esteem as a result of their participation. Health benefits apply to young people too. A study found that high school students who volunteered once a week for two months ended up with healthier LDL cholesterol levels and a lower average BMI than a control group of students that didn’t volunteer. Interestingly, researchers believe that the volunteers’ improved mood and self-esteem helped explain their physical improvements. So, jump into this virtual circle and volunteer. It’s better to start small than overcommit. Also, do it consistently to get the most benefit. Check out Volunteer Match for opportunities. 2. Help The Less Fortunate When you help others who are less fortunate through difficult times, a feeling of gratitude can result, which promotes a more positive outlook. Mental health experts have noted that if you occasionally experience envy or a “grass is greener” feeling, assisting those who are struggling may give you a new perspective and help you feel more grateful for what you have. In general, grateful people sleep better, experience fewer aches and pains, and report feeling healthier than other people. Gratitude helps reduce a multitude of negative emotions, including envy, resentment, frustration, and regret – and it promotes feelings of happiness, well-being, and greater self-esteem. The Global One Foundation, a nonprofit that works to permanently uplift the lives of children living in extreme poverty, aptly describes helping others as a way to “promote a deeper sense of gratitude as we recognize more of what is already a blessing/gift/positive in our life.” 3. Help the Environment Volunteering doesn’t always mean helping other people. Several studies show that volunteering to help or beautify the environment can provide a number of health benefits, especially to those at midlife and older. One population-based study examined epidemiological evidence over a 20-year period and found that midlife, environment-related volunteering had significant correlations with physical activity, self-reported health, and a more positive outlook. Since older people often suffer from social isolation, low mood, and lack of activity, organized activities associated with caring for public green spaces have proven to be beneficial. One study showed that participants’ level of physical activity, subjective life satisfaction, and positive feelings were significantly increased by this type of volunteering. You’re never too young or too old to make a difference, so roll up your sleeves and volunteer with an environmental group! 4. Random Acts of Kindness Acts of kindness and service to others can decrease stress and boost your mood because, like with exercise, the process makes the body release endorphins, which are the feel-good chemicals that promote a happier state of mind. There’s a close association between kindness and happiness in everyday life. In general, kind people experience more happiness. People who regularly perform acts of kindness also have greater life satisfaction. Some people have reported feeling greater happiness just by thinking of doing an act of kindness! Sprinkle kindness into your day. Start by paying attention to people around you and how you can make their lives easier. Hold a door open for someone. Let a car move in front of you when you’re on the road. Call a friend to see how they’re doing. No kind gesture is too small. 5. Donate Did you know that giving your unused items or money to charities or other people can tangibly improve your health? Some research indicates that giving financial donations to charities you care about promotes healthy blood pressure levels, even when controlling for factors like income, wealth, age, and exercise. The greater the connection participants feel to the cause, the healthier the blood pressure levels. Of course, giving away unused items is great for mental focus. Decluttering and organizing can directly lead to improving your attention span and focus by giving you a refreshed mental space. And who doesn’t want that? Important Caveat Regardless of how you choose to help, remember that some evidence shows the health benefits of kind acts are correlated with a genuine desire to help others. Nature rewards only a true motive to help! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Here's How to Talk to Your Teen About Mental Health
Having a conversation with your teen about mental health can be a touchy subject. Since stigma exists around mental health issues, your teen may have shameful or defensive feelings at the mere mention of the topic. Don’t let that deter you. Even though a host of social and physiological factors may put them at risk for mental health problems, the average teen knows very little about taking care of their mental health. The National Alliance of Mental Illness reports that 1 in 5 teens live with a mental health condition, and less than half of those receive the support they need. While mood problems are common in teens, they also can suffer from eating, personality, substance abuse, and psychological issues. By talking to your teen about mental health, you can help them identify their challenges and increase the likelihood of them getting the help they need. For teens with mental or emotional struggles, your conversation might encourage them to reach out for help. With insights from multiple mental health experts, here are some suggestions for how to talk to your teen about the importance of mental health. 7 Practical Tips on How to Talk to Your Teen About Mental Health Find the Right Time and Place This is key. It’s best to give yourself ample time and possibly an activity to do when you discuss mental health with your teen. They might feel more comfortable if you’re doing something where you don’t have to maintain direct eye contact. An activity, such as baking or throwing a ball, can help take the pressure off. Link Mental Health to Physical Health Help take the stigma out of mental health by explaining that it’s akin to physical health and that people of all ages need to be aware of and take care of their mental health. Explain the benefits of good mental health by noting how it’s important for coping with stress, feeling good about yourself, and succeeding in life. You might also mention that mental health varies, depending on circumstances or the season of life, and may require them to seek out help at different times. If a mental health issue is confirmed, let them know it’s nothing to be ashamed of and that there are treatment options available to help with their situation. Bad Days Happen Your teen may not know the difference between a more serious mental issue and simply having a bad day or week. Help them understand that feeling low, stressed, or anxious about conflict, disappointment, loss, or other upsetting situations is completely normal. Let them know that such feelings should match the situation and should resolve as things improve. Warning Signs of Mental Health Issues Make your teen aware of the warning signs of mental health concerns (listed below). Having even one of these signs may be an indication that they need to speak up and reach out to an adult they trust for help; whether that’s you, a doctor, caregiver, counselor, teacher, or another trusted relative or family friend. Remind them that asking for help is a sign of strength, not weakness. 10 Common Warning Signs of Mental Health Concerns for Teens Feeling sad or withdrawn for more than two weeks Seriously trying to harm or kill oneself or making plans to do so Severe out-of-control, risk-taking behaviors Sudden overwhelming fear for no reason Not eating, throwing up, or using laxatives to lose weight; significant weight loss or weight gain Seeing, hearing, or believing things that aren’t real Repeatedly using drugs or alcohol Drastic changes in mood, behavior, personality, or sleeping habits Extreme difficulty in concentrating or staying still Intense worries or fears that get in the way of daily activities Highlight the Danger of Stereotypes Remind your teen that mental problems aren’t always shown realistically or respectfully on social media, in movies/TV, or even in the news. As with any health struggle or disability, people with mental issues deserve to be treated with dignity and respect. A mental problem isn’t a moral failing. Listen Talking to your teen about mental health concerns might help them open up and share. Experts almost universally agree that the best thing you can do is simply listen to your teen. Don’t give advice. Don’t judge. And don’t compare, dismiss, or minimize their feelings. Also, it’s important not to react emotionally. If there are moments of silence, that’s okay. This will encourage your teen to continue talking. Say things like “tell me more.” Be curious. Ask, “What can I do to help you right now?” Experts remind parents that teens know a lot about themselves. It’s presumptuous of parents to think they know better. When you listen, they may feel relieved and less alone. Discuss Brain Healthy Habits Don’t forget to talk about brain care. After all, good mental health is a byproduct of a healthy brain! Talk to your teen about the many things that can support their brain health, like: Protecting the brain from injury Getting adequate sleep (about 7 to 9 hours each night) Participating in brain healthy sports Eating brain healthy foods Drinking plenty of water Making time for relaxation and recreation Taking brain-boosting supplements What you model for your teen is far more powerful than what you tell them. Live a brain-healthy lifestyle and take care of your own physical and mental health so you can make mental health a priority for your entire family! 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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Parenting Tips: How to Successfully Work from Home with a Toddler
While many adults without kids have busy lives, those of us who have kids at home may be feeling more stressed and overwhelmed than ever, juggling the demands of work while also trying to be an attentive parent. Even if you’re fortunate enough to have access to a daycare, a babysitter, or grandparent, these tips can still help you better manage your time as you work throughout the day. Nap times are also when the most work gets done. If 2020 has taught me anything, it’s that I need to be willing to adapt each day to the needs of my child, have more grace with myself as a parent, and celebrate accomplishments more, no matter how small. With this in mind, here are some of my top tips for how to work from home with a toddler: 5 Tips for Working from Home with a Toddler 1. Find the Best Morning Routine Most parents have heard that kids thrive with some sort of structure or routine. Well, the same is true for adults. Even with a simple morning routine like waking up at the same time every day, making your bed, showering, eating a healthy breakfast, and checking your emails can jumpstart your day without having to use much brainpower. So, add a toddler or two into the mix and you know mornings can be very messy and chaotic. My recommendation is to wake up before the kids. Make time for your personal routine to get up, get yourself ready, exercise, or jumpstart a work project so you feel like you’ve accomplished something even before the kids are up. Then, take a break to help them through their morning routines so they feel just as happy and ready to go for the day. 2. Set Timers Time management may sound cliché when it comes to tackling many daily tasks, but it really does work! Whether you need to focus on work, family, or chores in the home, managing your time is an extremely important skill to master. Using timers throughout your day can help keep your focus on one thing at a time and allows you to fit in much more than you ever thought possible. Set timers for work tasks that you know you need to get done that day. Turn your phone on “Do Not Disturb” mode and avoid your work emails until you finish the task at hand. So, how do you do this with a toddler at home? Set timers for chunks of time throughout the day so you can give your child 100% of your attention. Whether to play with toys, to eat a meal together, read books, or go for a walk outside. By setting a timer it allows you to be present and avoid other distractions. Even if it’s just a 10-minute break from work to go for a walk to get the mail with your toddler, they notice and appreciate that you aren’t trying to do a million things at once. Set a 5-minute timer to clean up the toys or put away the dishes. Allow your toddler to participate in daily jobs so they can learn these important skills. You’d be surprised how clean your house can look after just 5 minutes of quick cleanup. Set a timer for screen time. While I personally know the struggle of trying to keep your toddler occupied with a screen while you’re also on a screen getting work done, it’s important to limit screen time for young brains. This is where it really helps to have someone you trust who can support you as a working parent and help care for the kids. 3. Embrace Flexibility If I had a dollar for every time I was about to do something work-related and had to quickly shift into “mom mode,” I’d be rich. This was something that, as a new mom, was hard for me to juggle. Now, with a toddler, I’ve come to embrace it. I’ve accepted and acknowledged that I wear many hats and need to be flexible while working from home. Not only that but fortunately, my employer allows some level of flexibility. This is key, and I feel that many companies are learning that employees can still be successful and productive if some things are completed outside the normal 9 am to 5 pm hour window. I also had to learn to be more flexible when it came to setting expectations. No human being can work 8 hours entirely on the computer, while also keeping a tidy home, a toddler busy and happy, meals prepared, and taking care of myself. I felt a lot of pressure in the beginning months after maternity leave to keep up this impossible pace. However, it just isn’t realistic…some things can and WILL fall through the cracks. It became a matter of simply prioritizing each day which things didn’t matter as much and which things were non-negotiable. 4. Evaluate Your Space Keeping your workspace separate from the rest of the home is definitely ideal. This helps you get into work mode, helps you to focus on your meetings or calls, and reduces distractions. If possible, find your own personal workspace within your home that inspires you. Another space in your home that’s important to evaluate is your child’s play space. I learned early on how quickly my daughter would get bored of her toys if they were just in a big chest or bin. It was too hard for her to see what she had, and with too many toys she didn’t last very long playing on her own. Instead of allowing the toys to take over the play space, pick only a few toys to have out for a few days. Cycling toys is a great way to keep your toddlers interested and playing with their toys. It’s also best to have their toys visible, on a small bookshelf or where they can see and pull them out on their own. 5. End the Day Right Be proud of what you accomplished, both in work and in parenting. Acknowledge your efforts each day and focus on the things that you were able to cross off your list. When it comes time to end your workday, try to unplug. Take some time for yourself or your family. Still have something on your list for work that day? I like to simply plan on waking up just a little bit earlier the next day to complete it. Try to separate your work from your life in the evenings and enjoy your unwind time. Hopefully, these tips will inspire you to make some minor changes that could make a big impact in your career and parenting success. Having a sense of accomplishment each day while also being there for those sweet moments with your toddler can be very rewarding. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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4 Simple Changes to Be More Sustainable in Your Home
With the colder months approaching, it’s a great time to learn how to be more sustainable at home. That means living in a way that doesn’t deplete or damage your personal health or resources – or the world's. If you consider your personal resources as time, money, and energy, it sounds like a worthy pursuit, don’t you think? Here are four shifts you can make starting today. But watch out, once this ball gets rolling, a total lifestyle transformation can occur! 4 Simple Ways to Enhance Your Life by Being More Sustainable at Home 1. Declutter Your Life Consumerism drives a considerable amount of carbon-emitting industry and waste. In fact, it’s estimated that an average American home has 300,000 items. Over the course of a year, we make about 156 impulse buys, spending up to $5,400! Translation? We have a lot of stuff we don’t need. So, one drawer, cupboard, closet, or room at a time, take stock of what you have, and get rid of what you no longer use or like. Either by selling, donating, recycling, or discarding, you get to determine what you want in your life – what’s important. Getting rid of items means you’ll have less to clean, less to organize, and less stress, which can increase free space, energy, and joy! Making an honest appraisal of your things will also make you less apt to buy stuff you don’t need in the future. It leads to less debt and more financial freedom to spend your time and energy on things or experiences that are more meaningful to you. Of course, when you buy less, your carbon footprint goes down as well. Double win! 2. Clean Green Switch to “green” cleaning products, including laundry detergent, cleaning supplies, dishwashing soap, and dishwasher detergent. Or make your own natural cleaners using natural antiseptics and deodorizes like white vinegar and baking soda. The unfortunate reality is that chemicals in conventional cleaners often find their way into waterways. They are flushed or rinsed from your home into the city’s wastewater and make their way to a water treatment facility, where they are mostly removed. But this process isn’t perfect, and chemicals can get into the environment and cause great harm. A study conducted by the United States Geological Survey found persistent detergent traces in 69% of streams sampled across the United States, and 66% contained disinfectants. Alkylphenol ethoxylate, a common surfactant ingredient in cleaners, has been shown in laboratory studies to function as an endocrine disrupter, causing adverse reproductive effects of the types seen in wildlife exposed to polluted waters. Of course, there’s your personal exposure to the chemical toxins in these cleaning products to consider, and their impact on your health. Luckily, there are a host of green cleaning products on the market today with cleaning power that rivals chemical brands. 3. Become an Energy Saver It’s remarkable how many simple acts you can do around your home that save energy – and money. Lighting The world used to run on incandescent lighting (the traditional light bulb), but it’s being phased out by light-emitting diodes (LEDs), the most efficient and energy-saving light bulbs on the market. They use 75% less energy and last 25 to 30 times longer than an incandescent bulb. Also, LED bulbs are cool to the touch. Switching to LEDs will cost you more, but they’ll save you in the long run…roughly $180 a year. Unplug Unplug your television, kitchen appliances (toaster, juicer, coffeemaker, etc.), hair appliances, and electronics when you aren’t using them. According to the Energy Star website, these “phantom” power drains can add up to as much as 10% of a household’s electrical use. Imagine how much energy could be saved if we all unplugged these devices when not in use? Cold Water, Hang Dry According to the federal Department of Energy, hot water accounts for about 18% of your power bill. So, ease up on the hot water and save. Take cooler showers. Lower your water heater thermostat several degrees. Save additional energy by washing your clothing in cold water. Also, be sure to wash full-size loads to get the most out of the water your washer requires. If available, use the moisture detection feature on your dryer. Or better yet, hang dry your clothing and bypass the dryer altogether. It’s a method that’s worked well for centuries. 4. Waste Less Food American homes are responsible for roughly 43% of food waste, or 27 million tons annually. A tremendous amount of energy goes into growing, making, packaging, and transporting food, so don’t be a food waster. Be careful of unplanned purchases and supposed “bargains” (as much as 55% of food purchases are unplanned). Avoid buying in bulk; you don’t save money if you don’t eat it. And always shop with a list. Perishables – fresh deli items, meats, fruits and vegetables, seafood, milk and dairy, and some grain products such as bread and bakery items – are the most discarded foods. Instead of buying perishables for the entire week, buy them as needed every two to three days. Make consuming your food a game. Get creative with ingredients and see if you can prepare an inventive meal at the end of the week with the last few items you have in the fridge. Many great recipes were discovered this way! Consider starting a compost with any leftover food scraps. Sustain Your Commitment to Live More Sustainably Remember that small changes can make a big difference, especially if you build on them. One shift at a time in the home can truly mark the beginning of a new way of living. 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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12 Tips for Distance Learning & How to Help Your Child Thrive at Home
They say home is where the heart is. During this unique moment in history, home is also where many families live, work, and go to school…together. With many of the nation’s schools closed and stay-at-home orders in effect for most states, some parents have stepped up to teach their kids. Many parents will find the adjustment to working from home while helping their students with the school to be disorienting, distracting, and isolating. As with any transition, there are pros and cons. So, what can stressed-out parents do to help their kids thrive while working from home? Here are 12 tips for distance learning and how to create an effective learning environment at home... 12 Tips for Distance Learning & How to Help Your Child Thrive at Home 1. Establish a Daily Schedule Some kids are more active and may resist a structured study time. On the flip side, some kids thrive in a structured environment. To make sure everyone’s on the same page, determine the best work/study flow for everyone in the family and post a daily schedule in the house where everyone can see what activities will be happening at what times. 2. Get Up Early Parents who follow the old “Early Bird” adage, may find that getting up before their kids allows them to ease into the day before being bombarded with requests, questions, activities, and responsibilities. This strategy can help parents settle into their workday with minor tasks, such as responding to emails, during their kids’ study times. Recess/exercise breaks can be an ideal time to work on high-level projects or make business calls. 3. Take a Break Although it sounds counterintuitive as a time management strategy, research demonstrates that taking a break actually improves focus and efficiency. Depending on your child’s attention span, you may do a 30- or 45-minute lesson followed by 15 minutes of free time, especially active playtime. By switching their attention to something else for a brief period, your child can return to their studies with a renewed focus. 4. Get Moving In lieu of PE class or team sports, organize an exercise schedule for the whole family. Getting active together, with a fast-paced walk around the neighborhood or an indoor workout, can help improve mood, decrease stress, and alleviate anxious feelings. Physical activity boosts dopamine and enhances blood flow to the brain, which should help you and your kid(s) think more clearly. 5. Check-in Frequently Many children have difficulties with follow-through. If this describes one of your kids, make sure they know exactly what’s expected of them in each lesson and that assignments are completed on time. Frequently checking in with your child will help them stay on track and ensure that they don’t miss a deadline. 6. Use Positive Reinforcement Kids tend to react better to encouragement than criticism. Rather than pointing out what they’re doing wrong – not finishing an assignment on time, answering a test question incorrectly, or fidgeting – be sure to notice what they’re doing right. Saying things like, “You’re doing a great job” can go a long way toward boosting their confidence. 7. Stay Calm Some children, particularly those with low levels of dopamine, thrive on conflict. They can be masterful at making other people frustrated or angry at them. Never lose your patience with a child, and always look for ways to maintain peace in your home. 8. Streamline Your Lunchtime Get the whole family involved in making lunches the previous evening so you don’t waste valuable time the next day. This will help free up your lunch break to make business calls, set up appointments, pay bills, or spend some quality time with your family. Instead of making lunches one day at a time, you can set up the entire week’s lunches by doing meal prep over the weekend. 9. Get Creative According to a 2016 study, spending 45 minutes making art can significantly lower cortisol (a major stress hormone). Joining your kids can provide a creative release for you and allow you to spend more time with your kids doing something fun. Creative hobbies can offer physical and mental health benefits, so carve out some time in your schedule for them. 10. Limit Screen Time If you need to take an important call or are on a tight deadline to finish a project, you can grant your kids screen time to keep them occupied. Though not a stopgap you should use on a consistent basis, it can be a huge help if you’re in a bind. If you’re concerned about what your kids are viewing, or how much time they’re spending on apps, games, or social media, you can use a program like Apple’s Screen Time to block content and set time limits. 11. Set Up a Snack Station Right after breakfast, set up a table with cups, pitchers of water, and trays of healthy snacks. This will save you from having to constantly run to the kitchen to grab snacks or fill cups for your kids. Also, feeding your kids healthy snacks will help provide them with an increase in energy and focus. 12. Enlist Help If you feel like you’re in over your head, or just need a break to run some errands, consider handing over the reins to a trusted friend or family member. This can be particularly advantageous if your brother-in-law is excellent at math or your mother can teach your kids culinary skills. Don’t feel embarrassed to reach out for help; sharing the load might end up being a win for everyone involved. Following these twelve tips can help you balance your work responsibilities while making sure your kids get the most out of their at-home schooling. If you have a helpful tip that wasn’t mentioned above, please share it in the comment section below. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health, immunity, and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Natural Ways to Relieve PMS Symptoms With Your Diet
Here’s a shocking news flash for menstruating women: premenstrual syndrome (PMS) – the bloating, cramping, sensitivity, breast tenderness, and irritability that comes after ovulation and before menstruation – is not an inevitable occurrence. In fact, research shows that you can actually relieve PMS symptoms through diet. That’s great news for the roughly 75 percent of menstruating women who experience any number of PMS symptoms. Experts believe that the hormonal shifts before, during, and after menses play a key role in PMS, but the cause is unknown. That said, many studies have been conducted examining the role diet plays in PMS. It turns out there are specific foods to avoid and foods to consume that can help your body move through the menstrual cycle with fewer problems. So, why suffer any longer? Let’s take a closer look at how food can affect your PMS symptoms… Foods to Avoid Many healthcare professionals recommend eliminating foods that spike your blood sugar and cause bloating during the stretch of time before menstruation. That includes fatty foods, salty foods, and refined carbohydrates. Deep-fried foods, and foods high in saturated fat, are associated with cramping. Sodium (salt) can cause your body to retain fluid, which exacerbates bloating, swelling, and breast tenderness. Also, sugary sodas, cereals, snacks, and pastries are all pro-inflammatory offenders. These refined carbohydrates also spike blood sugar, affecting insulin levels, which can cause intense cravings and moodiness. It’s important to limit your caffeine and alcohol consumption. These are both disruptive to sleep. When your sleep is interrupted, it throws off your hormonal balance – which, in turn, complicates premenstrual hormonal shifts. If you think one cup of coffee won’t hurt, think again. According to well-known women’s health expert, Dr. Christiane Northrup, even if you only drink one cup of coffee per day, eliminating caffeine can make a huge difference for some women. Best Foods to Relieve PMS Symptoms Of course, it’s much more fun to contemplate what you can have than what’s off-limits. Here are the foods and nutrients that were shown to help mitigate PMS symptoms. Enjoy them! Complex Carbohydrates Rich in nutrients, antioxidants, and fiber, complex carbohydrates enter your bloodstream gradually over time causing only a moderate and manageable rise in insulin levels. Complex carbs help curb cravings and level off your mood. Whole grains, sweet potatoes, pumpkin, lentils, beans, and barley are all complex carbs. Many fruits and vegetables are as well. They are usually rich in an array of nutrients and antioxidants, too. Dark Chocolate There may be a reason you crave chocolate prior to menstruation. It contains unique natural substances that may enhance mood, and even trigger an uplifted feeling similar to that of being in love. Chocolate is also rich in iron and magnesium, which help to alleviate a host of PMS symptoms (see below). Just be sure to choose a small serving of quality, low-sugar dark chocolate to receive these benefits. You won’t get them from a cheap, sugar-laden, conventional milk chocolate bar. B Vitamins If you want to quell PMS symptoms such as moodiness, forgetfulness, and bloating, vitamin B6 can help. Additionally, vitamins B1 and B2 are associated with fewer PMS symptoms. You can find rich concentrations of all these B vitamins in foods such as pork chops, salmon, avocados, fortified tofu, and asparagus. Calcium, Vitamin D and Omega-3s Studies suggest that high intake of calcium and vitamin D may help reduce PMS. Also, omega-3 fatty acids have been shown to help with PMS-induced bloating, headaches, breast tenderness, low mood, anxious feelings, and lack of concentration. Great calcium sources are milk, yogurt, kefir, and cheese, as well as cruciferous vegetables, kale, soybeans, and almonds. You’ll find vitamin D in fatty fish (such as salmon or sardines), mushrooms, tofu, and eggs. Omega-3s are abundant in leafy green vegetables, fatty fish, nuts, and flaxseeds. Magnesium Magnesium is known for its relaxing properties. This is especially beneficial when it comes to PMS cramps and sleeplessness. Magnesium promotes calmness, which counters premenstrual irritability and anxiousness. Some magnesium-rich foods include spinach, pumpkin seeds, almonds, lima beans, brown rice, avocados, bananas, and chocolate, as mentioned above. Iron It’s important to increase iron intake before and during your period to replace what you lose each month. Without adequate iron, you may experience premenstrual tiredness. While red meat (preferably a lean cut) is known to be iron-rich, legumes such as white beans, lentils, soybeans, and chickpeas are too, and they have fiber, which further helps to alleviate PMS symptoms. Also, clams, oysters, quinoa, and dried fruit (sugar-free and without added preservatives) are all rich in iron. Bottom line: if you carefully watch your diet, limit caffeine and alcohol while ensuring you get plenty of these nutrient-rich vegetables, healthy fats, and quality proteins, you’ll likely reduce or eliminate many premenstrual symptoms. These foods are also good for your general health too! PMS-free and healthier...what woman doesn’t want that? 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 Best Ways to Reclaim Your Life with a Digital Detox
Why You May Be Ready for a Digital Detox While technology has improved our lives in countless ways, it has also presented many unique challenges. Due to the prevalence of digital devices, people today have grown accustomed to using social media to stay connected with the world. However, overdependence on devices can cause people to feel isolated – which is a double whammy in our stay-at-home existence. Most people place a high priority on maintaining strong connections. Sadly, social media can only provide the semblance of connection to others. "The bitter paradox of social media is that even while connected you can feel isolated." Your Brain and Screens Mounting research suggests that excessive screen time may be linked to cognitive, behavioral, and mood problems. The longing for genuine connection may create a vicious circle where a lonely individual interacts on social media only to feel more alone and isolated. This emptiness may create a craving for a deeper connection that leads to even longer screen sessions. Due to this growing hunger for connection, many have become attached to their devices over time. If left unchecked, this near-obsessive need can lead to digital dependence. Digital Dependence Few would argue that we’re becoming increasingly dependent on technology. For many, the desire to stay connected to the internet 24/7 has become a compulsion. But is there such a thing as digital dependence, and if so, does it come with a price? Leading cognitive neuroscientists (some specializing in “technopathology”) have identified new brain complications linked to society’s widespread reliance upon technology. These conditions range from a kind of separation panic over misplacing a device to hearing a phantom ring when no one is calling. Physical Complications In addition to its unhealthy influences on the brain, screen fixation also can take its toll on the body. Many screen bound individuals live a sedentary lifestyle. Becoming the proverbial “couch potato” can prevent you from maintaining healthy habits such as consistent physical activity, a healthy diet, and proper motivation to set and achieve goals…not to mention much-needed socialization. Remaining sedentary can increase risk factors for many illnesses and can even shorten your lifespan. One study found that internet obsession can even weaken immune function. Sleep Disruptions Spending long hours staring at screens can also disrupt your sleep. This is particularly true at night since the artificial light from screens can delay melatonin production and disrupt your body’s 24-hour circadian rhythms and sleep/wake cycle. Since sleep deprivation is linked to a host of mental and physical issues, it’s best to tuck in your devices at least one hour before you tuck yourself into bed. Bottom line: spending too much time browsing the internet, engaging on social media, watching TV and movies, playing video games, or occupying yourself with any other leisure activity that involves a screen, can potentially steal your health. To prevent the many adverse effects associated with screen fixation, try these 7 simple ways to improve your digital well-being: 7 Ways to Reset Your Mind with a Digital Detox 1. Get Moving When you’re sitting on the couch watching TV or YouTube, your brain isn’t being challenged. Find an outdoor activity (such as hiking, biking, walking, jogging, etc.) you enjoy so much, you’d rather do it than look at a screen. It’s recommended that you get at least 30 minutes of exercise every day, so get moving. 2. Healthy Pleasure Centers Deep inside the brain, your pleasure centers respond to several neurotransmitters, particularly dopamine. When dopamine is depleted, low mood and motivation are much more likely to occur. Monitor your high-excitement activities, limit video games, and boost your dopamine naturally by engaging in meaningful conversations and fun outdoor activities. 3. Tech Timeout It’s not unusual for parents to limit their kids’ TV or tablet time, so why shouldn’t that same rule apply to adults? Establish a time when all devices will be turned off for the remainder of the evening. Not only will this provide a break from calling, texting, browsing the internet, and posting content on social media, it will allow you to spend more time with family. 4. Streamline Your Screen Time Using devices or playing video games for hours on end can be habit-forming. Excessive screen time has been linked to a greater risk of developing attention problems. Determine a screen time limit each day and use a timer to remind you to disengage from screens and engage with people. 5. Tech-free Bedroom Remove all electronic devices from your bedroom since they emit light that can stimulate the brain and keep you awake. A tech-free bedroom can help reduce harmful electromagnetic frequencies (EMF), which might also interfere with your sleep. Creating a relaxing environment, free from the distractions of the outside world, may help facilitate better sleep. 6. One Screen at a Time It’s common for people to use more than one form of technology at the same time. To prevent your attention from being divided by multiple devices, follow the “one screen at a time” rule. This should aid your ability to focus while also giving your overstimulated brain some much-needed downtime. 7. Internet Fast A great way to prevent the onset of digital dependence is to reserve one day of the week for the internet fast. Rather than being glued to a screen all day, find a new hobby, have a quality conversation, start an exercise routine, or enjoy the beauty of the great outdoors. You might be surprised at how many things you can do, and how much fun you can have while taking a break from the internet. Implementing these 7 tips can help limit your screen time, reduce your exposure to EMFs, and improve your mental, physical, and overall well-being. Most importantly, they can help you live in harmony with technology rather than being controlled by it. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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