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What Are the Top Health Benefits and Types of Saunas?
In the fast-paced modern era, stress has become an unwelcome part of our daily lives. But the good news is there are many natural ways to alleviate your worries and promote overall well-being. One of those therapies involves sweating it out in a sauna. Let’s explore how harnessing the healing power of heat can leave you feeling refreshed, revitalized, and ready to take on whatever life throws your way. Origin of Saunas The sauna, a small room or building designed specifically for experiencing heat sessions, has been used for centuries as a form of therapy and relaxation. This ancient practice originated in Finland and has since spread around the world, gaining popularity for its numerous benefits beyond just physical health. The earliest saunas weren’t much more than simple pits dug into the ground with logs placed over them to create a makeshift hut. These structures were primarily used as a place for cleansing and curing illnesses. Over time, saunas evolved into more sophisticated spaces made from stone or wood, with fireplaces or stoves used to heat rocks that would release steam when water was poured over them. Sauna use was widespread in Europe during the Middle Ages, where the practice became a form of bathing. In some cultures, such as Sweden and Russia, saunas were also commonly used for socializing and conducting business meetings. In North America, Native American tribes used sweat lodges, which served a similar function to saunas – promoting physical healing and spiritual cleansing. However, it wasn’t until the 20th century that Scandinavian immigrants brought the traditional Finnish sauna practice to North America. Today, saunas can be found all over the world in various forms – from traditional, wood-fired saunas to modern electric ones found in gyms and spas. The Power of Heat Saunas can be an effective tool for relaxation. Heat can penetrate deep into our bodies, reaching muscle tissues and stimulating blood flow. This increase in circulation can help alleviate pain and tension while promoting overall health and well-being. When we step into a hot sauna room, our body responds by releasing endorphins, also known as “feel-good” hormones, which can help to reduce stress. At the same time, sweating allows us to release built-up tension within muscles, which can help ease any pain or discomfort we may be experiencing. Aside from its effect on stress reduction and pain relief, the powerful heat of a sauna also can improve our skin health. The sweating process helps unclog pores and remove toxins from the body. Also, the increased blood circulation nourishes skin cells, which helps promote healthier skin. Sauna use may have other potential health benefits¹ for the entire body. Here are just a few… 5 of the Best Health Benefits of Saunas 1. Stress Reduction One of the most well-known benefits of saunas is their ability to reduce stress. Due to work pressures, family responsibilities, societal expectations, or other factors, we all face a variety of stressors. However, excessive stress can take a toll on our mental and physical health. The heat generated by a sauna helps to release endorphins, which can help promote relaxation² and elevate mood, while reducing stress and tension. Additionally, the tranquil environment of a sauna allows individuals to disconnect from outside stresses and focus on their own mental and physical state. Regular sauna use may help lower levels of cortisol – one of the main stress hormones. High levels of cortisol in the body can lead to various health issues such mood problems, weight gain, and decreased immune function. Taking 15- to 30-minute sauna sessions at least twice a week can help lower cortisol and potentially reduce the risk factors for the above issues. 2. Improved Circulation The heat from a sauna helps blood vessels dilate, which increases circulation throughout the body. This can have numerous positive effects such as lowering blood pressure and improving muscle recovery time after exercise. Improved circulation also aids in supplying oxygen and nutrients to different parts of the body, which helps promote overall health. 3. Boosted Immunity Regular use of saunas may help strengthen the immune system against illness and infection. Sweating during a sauna session can help eliminate toxins, which can allow the body’s defense systems to function more efficiently. 4. Pain Relief The heat from a sauna can work wonders for those experiencing pain or discomfort due to sore muscles from exercise. Increased circulation assists in providing relief by reducing inflammation and promoting faster healing processes within the affected area. 5. Detoxification Sweating helps the body eliminate toxins, which makes saunas an excellent way to aid in this process. This can help rid your body of harmful substances that build up over time like heavy metals and chemicals absorbed through daily exposure. As you relax comfortably inside a sauna, your sweat glands help release these toxins from your body. Coupled with proper hydration, this can have a significant impact on overall health and wellness. Types of Saunas Let’s take a closer look at the two main types of saunas and their differences. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Traditional Saunas The basic principle behind this type of sauna is to heat up rocks or stones placed over a fire or electric heater until they reach high temperatures (typically between 70-100 degrees Celsius). Water is then poured on these hot stones to produce steam, which increases the humidity levels within the room. The temperature and humidity combination in traditional saunas can create what’s known as “loyly,” the sensation produced when steam contacts the skin. This experience can be incredibly invigorating and may have numerous health benefits such as improved circulation, detoxification, respiratory relief, and stress reduction. Infrared Saunas While traditional saunas use direct heat from sources like fire or electricity, infrared saunas use special heaters to emit infrared heat waves directly into the body without heating up the surrounding air. These heaters generate waves that penetrate deep into the tissues, causing our body temperature to rise from within rather than from outside air. Due to this unique method of producing heat, infrared saunas are able to operate at lower temperatures (around 50-60 degrees Celsius) compared to traditional saunas while still providing similar health benefits such as detoxification, pain relief, improved blood flow, and more relaxed muscles. [/wc_box] Differences Between Traditional and Infrared Saunas The main difference between traditional and infrared saunas lies in the type of heat they use. This leads to a few key distinctions such as the humidity level in the room, the temperature level, and how quickly the room heats up. Traditional saunas produce high levels of humidity due to the water being poured onto hot stones, while infrared saunas have low humidity levels since they don’t use steam. Though traditional saunas can reach higher temperatures, both types are considered safe with proper usage. Another key difference is that traditional saunas typically take longer to heat up (around 30-40 minutes) compared to infrared saunas which only take about 10-15 minutes. Additionally, some people may find it difficult to breathe in a traditional sauna due to the excessive heat and heavy steam, making an infrared sauna a more comfortable option for those with respiratory issues. Both traditional and infrared saunas offer unique experiences with similar benefits for our health and well-being. If you prefer a hotter and more humid environment, a traditional sauna may be the best option. On the other hand, if you want a less intense heat without all the steam, an infrared sauna may be the better choice. Ultimately, it comes down to personal preferences and which type of sauna best suits your needs. Turn Up the Heat For centuries, people have used heat to relax, unwind, and treat various health conditions. From traditional saunas to modern infrared saunas, which are becoming increasingly popular around the world, many are discovering the healing power of heat. Saunas offer potential health benefits that go beyond basic relaxation. From stress reduction to improved immunity and detoxification, incorporating regular sauna sessions into your wellness routine may help contribute to a healthier and happier lifestyle. So, consider taking advantage of the healing power of heat and reap the rewards for both your mind and body. Note: Be sure to speak to your doctor or other healthcare professional before starting sauna therapy. 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. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Laukkanen, J. A., et al. (2018). Cardiovascular and other health benefits of sauna bathing: A review of the evidence. Mayo Clinic Proceedings, 93(8), 1111–1121. https://doi.org/10.1016/j.mayocp.2018.04.030 2. Cernych M, Satas A, Brazaitis M. Post-sauna recovery enhances brain neural network relaxation and improves cognitive economy in oddball tasks. Int J Hyperthermia. 2018;35(1):375–82. doi: 10.1080/02656736.2018.1504992
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These Are 6 of the Best Healthy Breakfast Foods
What you eat first thing in the morning can set the tone for your entire day. Eating healthy breakfast foods may help support cognitive function, mood, blood sugar maintenance, heart health, and quality of life. When people skip breakfast – or worse – eat an unhealthy breakfast high in fats and refined carbohydrates, studies show that their cognition doesn’t work as well¹ and they often come up short on important nutrients. Don’t let that be you! The key is having a healthy breakfast, which means including lean protein sources (salmon, eggs, low-sugar protein powder, etc.), nutrient-dense complex carbohydrates (whole grains, sweet potatoes), healthy fats in the form of nuts, seeds, fruits, and vegetables. Below are some easy, healthy breakfast foods to ensure your first meal of the day works for you, not against you. 6 Healthy Breakfast Foods to Help You Start the Day Off Right! Whole Grain Toast Say goodbye to blood-sugar spiking pastries and donuts that zap your energy and say hello to whole grain toast. High in fiber and complex carbohydrates, whole grain toast digests slowly and doesn’t rapidly raise blood sugar levels. Whole grains are also loaded with B vitamins, minerals, and healthy fats, which help fuel your brain and body. Be sure to choose bread that has no, or very little, added sugar, and/or try a sprouted grain bread for extra fiber and protein. Healthy breakfast on the go: Spread some organic almond butter on whole grain toast with a little sliced banana. Or try some mashed avocado with a little bit of lemon juice squeezed on it with a dash of sea salt or chili flakes. Avocado consumption was associated with better brain function in adults over age 60 in a 2021 nutrition study!² Nuts and Seeds Nuts and seeds are miniature treasure troves of nutrition, loaded with fiber, healthy fats, minerals, vitamins, and antioxidants. At breakfast time, they’re indispensable when enjoyed in moderate amounts. Be sure to consume them! Chia seeds, hemp seed, ground flaxseed, and walnuts are some of the greatest plant sources of anti-inflammatory omega-3 fatty acids, which are the best fats for your brain and the fats that most Americans are sorely deficient in. Any of them make a great addition to homemade granola or on top of oats and cereals. Some other notable nuts are Brazil nuts, which are a great source of selenium. Almond, cashew, and peanut butters make a great spread on toast, or addition to healthy muffins or smoothies. Healthy breakfast on the go: Grab a few Brazil nuts and enjoy them with a banana. Or pick up a nut-based, low-sugar energy bar from the health food store. Plain Greek Yogurt Plain Greek yogurt is a perfect breakfast food because of its high protein content and probiotic cultures. Greek yogurt’s calcium, protein, friendly bacteria, and additional nutrients are excellent for your health. The protein fuels your brain and its probiotics help to support your gut health, which is closely tied to brain health as the gut is lined with millions of neuron cells that communicate with your brain! Be sure to get plain Greek yogurt with no added sugar or a brand that’s sweetened with stevia. Low fat yogurt is recommended by the American Heart Association. It can be enjoyed with fresh fruit, over oats, and in smoothies. Healthy breakfast on the go: Layer plain Greek yogurt in a cup with low-sugar granola, berries, and perhaps a small amount of maple syrup, sprig of cinnamon, and teaspoon of vanilla. Berries Berries – blueberries, raspberries, strawberries, blackberries – with their rich flavonoids and low sugar are particularly good for the brain. Berries help to protect against age-related neurodegenerative health issues, and boost motor and cognitive function, as well as have anti-inflammatory properties. They’re also vasodilators, which is especially good for blood flow. Berry it up! Add them to whole grain pancakes, healthy muffins, on top of oatmeal and dry cereals, in Greek yogurt or a delicious smoothie. (However, if you have blood sugar issues, check with your doctor about your fruit consumption.) Healthy breakfast on the go: Bake healthy blueberry muffins with no refined sugar and grab one to go as you head out the door to enjoy at work with a cup of relaxing green tea. Eggs Having a quality protein like eggs in your first meal of the day helps to balance blood sugar levels, as well as supply your body with several important nutrients. Eggs are rich in an essential nutrient called choline, which your brain converts to acetylcholine, a neurotransmitter that supports healthy communication between brain cells. Choline has been shown to play an important role in cognitive function and memory.³ For an added health boost, cook your eggs on medium heat with olive oil (rich in monosaturated fats and antioxidants) or coconut oil (rich in brain-healthy medium-chain triglycerides). Healthy breakfast on the go: For a superpowered breakfast, toss some veggies into your scrambled eggs. Spinach, bell peppers, broccoli, zucchini, kale, mushrooms, and/or onion all add fiber, nutrients, and flavor to your meal. Oats Whole oats are full of nutrients, antioxidants, and beta-glucan fiber. They’re also naturally gluten free. They help to stabilize blood sugar levels and promote satiety. In terms of brain health, they’re loaded with gamma-aminobutyric acid (GABA), an amino acid that helps to calm electrical activity in the brain. Some research indicates that GABA may have a calming effect, helping to reduce anxiousness. Enjoy a nice bowl of porridge or oatmeal (with no added sugar). Add a little protein power for some extra nutrition. Rolled oats also are great in muffins, granola, and overnight oats. Healthy breakfast on the go: Make overnight oats with organic rolled oats, chia seeds, plant milk of your choice, plain Greek yogurt, and vanilla extract. Add toppings to taste. Combine in a mason jar or bowl and refrigerate overnight for a delicious morning meal. Fuel Your Day Learning to fuel your body and mind with your first meal of the day can be creative and fun. Take these healthy breakfast foods and build on them. It’s a wonderful health gift to give to yourself each morning. 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. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: Ishizuka, R., Otaki, N., Tai, Y., Yamagami, Y., Tanaka, K., Morikawa, M., Iki, M., Kurumatani, N., Saeki, K., & Obayashi, K. (2023). Breakfast skipping and declines in cognitive score among community-dwelling older adults: A longitudinal study of the HEIJO-KYO cohort. Journal of Geriatric Psychiatry and Neurology, 36(4), 316–322. https://doi.org/10.1177/08919887221135551 Cheng, F. W., Ford, N. A., & Taylor, M. K. (2021). US older adults that consume avocado or guacamole have better cognition than non-consumers: National Health and Nutrition Examination Survey 2011–2014. Frontiers in Nutrition, 8, 746453. https://doi.org/10.3389/fnut.2021.746453 Poly, C., Massaro, J. M., Seshadri, S., Wolf, P. A., Cho, E., Krall, E., Jacques, P. F., & Au, R. (2011). The relation of dietary choline to cognitive performance and white-matter hyperintensity in the Framingham Offspring Cohort. The American Journal of Clinical Nutrition, 94(6), 1584–1591. https://doi.org/10.3945/ajcn.110.008938
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7 Types of ADD: Know the Different Types and What Can Help
Attention Deficit Disorder (ADD)* is a common cognitive and behavioral condition that afflicts many kids and adults in our society. How Do Attention Issues Affect Kids & Adults? ADD and Kids ADD is one of the most prevalent childhood developmental problems. Also known as attention deficit hyperactivity disorder (ADHD)*, ADD is a neurodevelopmental disorder marked by pervasive problems with attention, and in many cases, impulsive and hyperactive behavior as well. These often lead to a range of behavioral issues that can cause significant challenges in school and interfere with social development and peer interactions. Though cases continue to rise, ADD remains one of the most misunderstood and incorrectly treated cognitive and behavioral conditions today. ADD and Adults In many cases, the condition doesn’t end in childhood and can fly under the radar in adults who were never diagnosed by a healthcare professional in childhood. Approximately 60% of those diagnosed with ADD in childhood¹ will continue to have issues that affect their functioning as adults. Lifelong Impact of ADD When left untreated or unmanaged, ADD can have a detrimental effect on all areas of life throughout a person’s life, such as social connections, romantic relationships, and career and academic success. Younger children with ADD can struggle with social interactions and may instigate conflicts with their peers. Research² shows that younger children diagnosed with ADD may find it difficult to regulate their emotions, especially anger, and can have greater challenges coping with frustration than their peers. Teens with ADD are at a higher risk for substance abuse and other risky behaviors, like unintended pregnancies and unsafe driving. A 2016 study³ published in JAMA Psychiatry noted that adults with ADHD may have a harder time functioning in daily life, have higher levels of anxiousness, and have a higher dependence on illicit drugs. So, now that we’ve seen how ADD can affect people of all ages, let’s look at some of the common signs of the condition. Core Symptoms of ADD Here are just a few of the core symptoms of ADD: A short attention span for regular, routine, everyday tasks (homework, chores, etc.) Distractibility Organization problems (like having a messy room, always running late, etc.) Procrastination Forgetfulness Problems with follow-through Poor impulse control (saying or doing something before thinking it through) If you think you have ADD/ADHD, the first step in addressing your concerns is to consult with a doctor. They can help determine if you meet the clinical criteria for ADD/ADHD, and offer guidance and possible treatment recommendations. The Good News About ADD Symptoms of ADD can vary from person to person and include a range of types. Using breakthrough diagnostic techniques, Dr. Daniel Amen has discovered that there are 7 distinct types of ADD. Knowing your type can reduce stigma by helping you understand how your unique brain works. What You Need to Know About the 7 Types of ADD (for Kids & Adults) These are the identifying characteristics of the 7 types of ADD: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Type 1 Classic ADD (ADHD) This first type of ADD is usually evident early in life. As babies, they tend to be colicky, active, and wiggly. As children, they tend to be restless, noisy, talkative, impulsive, and demanding. Their hyperactivity and conflict-driven behavior tends to get everyone’s attention. Classic ADD is often called ADHD, with an emphasis on the hyperactive behavior trait, but many of the ADD types aren’t hyperactive. Parents of these kids are often tired, overwhelmed, and even embarrassed by the behavior of their non-stop and hard-to-control children. Classic ADD tends to be more frequently seen in boys. Even as adults, those with this type of ADD tend to have a great deal of energy and a preference for physical activity rather than a sedentary lifestyle. Type 2 Inattentive ADD Inattentive ADD is the second most common type of ADD. Those suffering with this type are usually quiet, introverted, and appear to daydream a lot. They may be labeled as unmotivated, slow, or lazy. Inattentive ADD is common but is often missed because children with this type tend to have fewer behavioral problems. They don’t draw negative attention to themselves as do those with Classic ADD. Inattentive ADD is the perfect example of why the general term ADHD doesn’t fit all ADD types. If clinicians and parents only look for signs of hyperactivity, those with this type, which typically don’t have the hyperactive trait, may be left untreated and go on living life below their true potential. Type 3 Overfocused ADD To have proper focus, it’s necessary to be able to shift your attention as needed. People suffering with Overfocused ADD may have difficulty shifting their attention; they can become hyper-focused on certain things while tuning out everything else. These folks tend to get stuck or locked into negative thought patterns and behaviors. This type of ADD is often found in substance abusers as well as the children and grandchildren of alcoholics. Type 4 Temporal Lobe ADD People with this type of ADD have the hallmark features of ADD plus symptoms associated with temporal lobe problems, such as issues with learning, memory, mood instability, aggression, temper outbursts, and sometimes even violence. It’s common to see this type of ADD in people who’ve suffered a head injury. Type 5 Limbic ADD In this type, the prefrontal cortex is underactive during concentration while the deep limbic area – which sets your emotional tone, controlling how happy or sad you are – is overactive. Overactivity in the deep limbic area is often associated with low mood. Type 6 Ring of Fire ADD Ring of Fire ADD has an overall hyperactive brain activity, which is a stark contrast to the other 7 types of ADD. When seen on a SPECT scan, there’s a ring of hyperactivity around the brain, hence the term “Ring of Fire.” Those with this type tend to have difficulty “turning off” their brains and typically feel overwhelmed with thoughts and emotions. This type tends to get much worse on stimulant medications alone. Type 7 Anxious ADD With Anxious ADD, there’s low activity in the prefrontal cortex while there’s overactivity in the basal ganglia, which sets the body’s “idle speed.” The ADD symptoms in people suffering with this type tend to be magnified by their feelings of anxiousness. Treatment for people with Anxious ADD often includes both calming and stimulating the brain. [/wc_box] Note: It’s important to know that some of the symptoms of ADD/ADHD overlap with those of other mental health conditions, and, as such, the underlying cause and appropriate treatment for each type may be completely different. Get to Know Your Brain In a Whole New Way! Like many other mental health conditions, ADD isn’t just a single, simple issue, and treatment shouldn’t be a one-size-fits-all solution. Each of the 7 types of ADD requires a different treatment plan. What works for one person with ADD may not work for another – or could even make the symptoms worse! If you think you or a loved one may have ADD/ADHD, be sure to consult your healthcare practitioner or download the free Getting to Know the 7 ADD Types eBook from Amen Clinics to learn more. 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. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Harpin, V. A. (2005). The effect of ADHD on the life of an individual, their family, and community from preschool to adult life. Archives of Disease in Childhood, 90(suppl 1), i2-i7. https://doi.org/10.1136/adc.2004.059006 2. Wehmeier, P. M., Schacht, A., & Barkley, R. A. (2010). Social and emotional impairment in children and adolescents with ADHD and the impact on quality of life. Journal of Adolescent Health, 46(3), 209-217. https://doi.org/10.1016/j.jadohealth.2009.09.009 3. Agnew-Blais JC, Polanczyk GV, Danese A, Wertz J, Moffitt TE, Arseneault L. Evaluation of the Persistence, Remission, and Emergence of Attention-Deficit/Hyperactivity Disorder in Young Adulthood. JAMA Psychiatry. 2016;73(7):713–720. doi:10.1001/jamapsychiatry.2016.0465
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5 of the Best Ways to Control Your ANTs (Automatic Negative Thoughts)
Your thoughts are powerful! They can have a profound effect on the way you feel, behave, and interact with others. Are Your Thoughts Positive or Negative? Positive Thinking When you have a positive thought or feel happy, the stress hormone cortisol decreases and the brain produces the neurotransmitter serotonin, which creates a feeling of well-being. Embracing positive, accurate thoughts can help you make better choices, which can lead to improved mental and physical health. Negative Thinking Habitual, negative self-talk¹ can train the brain to see things pessimistically. When left unchecked, negative thinking can distort perceptions of reality. Negative thinking can effectively rewrite your brain’s neural networks, reinforcing pathways that make it more likely you’ll continue seeing the glass as half empty. Additionally, having negative thoughts can reduce activity in the area of the brain involved with self-control, judgment, and planning, which can lead to poor decisions. This pattern of negative thinking can initiate a downward spiral of mood and behavioral issues, which can have a detrimental effect on your job, relationships, and every area of your life. Automatic Negative Thoughts A term coined by Dr. Daniel Amen, automatic negative thoughts (ANTs) can cause your brain to release chemicals able to negatively affect every cell in your body and make you feel bad. The opposite is also true – positive, happy, hopeful thoughts release chemicals that can help you feel good. Types of ANTs ANTs generally fall into one of these nine categories: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] “All or Nothing” Thinking – Thoughts that are all good or all bad. “Always” Thinking – Thinking in words like always, never, no one, everyone, every time, everything. Focusing on the Negative – Only seeing the bad in a situation. Fortune Telling – Predicting the worst possible outcome to a situation with little or no evidence for it. Mind Reading – Believing that you know what another person is thinking even though they haven’t told you. Thinking with Your Feelings – Believing negative feelings without questioning them. Guilt Beatings – Thinking in words like should, must, ought, or have to. Labeling – Attaching a negative label to yourself or someone else. Blame – Blaming someone else for your problems. [/wc_box] Challenge Your ANTs Based on a method developed by bestselling author and speaker Byron Katie, called the Work, Dr. Amen recommends writing down any bothersome, worrisome, or negative thoughts, then challenging your ANTs by asking these 4 questions: Is it (the negative thought) true? Can I absolutely know that it is 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? Whenever an ANT enters your mind, write it down. Then ask these 4 questions to challenge the ANTs. Having cleared your mind of negative thoughts, you should feel more positive and better able to meet life’s challenges soon after completing this exercise. Exterminate the ANTs It’s vitally important to exterminate the ANTs that can steal your happiness. Whenever you feel sad, mad, nervous, or stressed, write down what you’re thinking and then exterminate that ANT. Use these 2 helpful tips to exterminate your ANTs: When an ANT enters your mind, train yourself to recognize its type and write it down. Talk back to the ANT – this takes away its power so you can gain control over your mood and feel better. After exterminating your ANTs, it’s important to get into a regular habit of challenging negative thoughts and focusing on positive ones. Here are some of the best strategies for retraining the way you think… 5 of the Best Ways to Avoid Automatic Negative Thoughts 1. Focus On Self-care Practice good self-care with brain-healthy habits such as exercising, maintaining a healthy diet, meditating, getting quality sleep, and challenging negative thoughts. Your daily health routine is one of the best things you can do to help your overall wellness. 2. Write It Down The process of journaling gives stressful or negative thoughts another place they can live besides your brain. Once those thoughts have been expressed, they often lose their intensity and urgency, which will allow you to mentally relax. Writing in your journal 10 minutes before you go to bed can help release the stresses of the day and put you in a restful state of mind. 3. Spend Time Alone Spending just 15 minutes alone, without distractions, may help clear your mind and provide benefits for both your physical and mental health. Repeating simple words like “May I be safe and secure” can increase positive thoughts and emotions and decrease negative ones. Such Loving Kindness Meditations can help reduce pain and improve other mental health concerns. 4. Visit a Haven Choose a haven – a place where you feel comfortable and that you can imagine with all your senses. If it’s the beach, visualize the ocean, feel the sand between your toes, and the warm sun on your skin. Spend at least 20 minutes a day on this refueling, life-changing exercise, and you may find that your thoughts and outlook are more positive. 5. Practice Gratitude Write down five things you’re grateful for every day. Focusing on the things you’re thankful for can help calm the deep limbic (emotional) areas of your brain. People who express gratitude on a regular basis tend to be healthier, more optimistic, make more progress toward their goals, have a greater sense of well-being,² and are more helpful to others. Control Your Thoughts When you stop believing every negative, fearful, and harmful thought you have, you can start to regain control of your thoughts…and life. With practice, your thinking can become more positive, which can help improve your emotional health. Try this powerful exercise to exterminate your automatic negative thoughts today! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Kim, J., Kwon, J. H., Kim, J., Kim, E. J., Kim, H. E., Kyeong, S., & Kim, J.-J. (2021). The effects of positive or negative self-talk on the alteration of brain functional connectivity by performing cognitive tasks. Scientific Reports, 11(1), 14873. https://doi.org/10.1038/s41598-021-94328-9 2. Jackowska, M., Brown, J., Ronaldson, A., & Steptoe, A. (2016). The impact of a brief gratitude intervention on subjective well-being, biology and sleep. Journal of Health Psychology, 21(10), 2207–2217. https://doi.org/10.1177/1359105315572455
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These Are Some of the Best Ways to Avoid Harmful Toxins
“It’s a jungle out there Poison in the very air we breathe Do you know what’s in the water that you drink? Well I do, and it’s amazing.” Theme song from Monk, written and performed by Randy Newman Intended as an amusing introduction to the TV show’s title character, the obsessive-compulsive detective Adrian Monk, there’s certainly some truth to the alarmist lyrics of Monk’s opening sequence. Although being paranoid, about the environment or any other aspect of life, isn’t advisable or beneficial, having a healthy concern of 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. Why Are Toxins So Harmful? Toxins can and do negatively affect every part of the body. Toxic effects on the brain include poor memory and concentration, erratic behavior, word confusion, mood issues, headaches, vertigo, and cravings. Toxic brain exposures, as from alcohol abuse, are also linked to accelerated mental decline. Common toxins can be absorbed through the skin (when you rub in a cream, for example), ingested (when you eat or drink), or inhaled (when you breathe). Use these lists to see if you’ve possibly been exposed to any toxic substances: Toxins that can be absorbed when ingested or applied to the skin: Polluted or tainted water (including lead and arsenic) BPA (bisphenol A, found in plastics, food and drink containers, dental sealants, and the coating of cash register receipts) PCBs (polychlorinated biphenyls) found in paints, plastics, and rubber products Heavy metals, such as: Mercury: in “silver” dental fillings (which are 50 percent mercury), contaminated fish, and distributed ubiquitously in the environment Lead: in contaminated drinking water, soils previously exposed to environmental contaminants, old and peeling paint, paint, lead pipes, aviation fuel¹ Cadmium: in soils treated with synthetic fertilizers and industrial waste sites Excessive alcohol, marijuana, "lifestyle" and various illegal drugs, some prescription drugs Many pain medications, notably prescription opioids and other narcotics, or benzodiazepines commonly prescribed for anxiety or insomnia Chemotherapy can cause a long-term "brain fog" or "chemobrain" General anesthesia can result in long-term memory loss in some patients Artificial food dyes and preservatives, including bromates, nitrates or nitrites (processed meats), tartrazine dye (linked to asthma), MSG, red dye #40 and other "#" dyes. The artificial sweeteners aspartame (blue packets) saccharin (pink), and sucralose (yellow) all are linked to toxic effects on the body. The body's detoxification systems often cannot process artificial chemicals that don't occur in nature Herbicides such as glyphosate (the active ingredient in Roundup weed killer, with residue present in genetically modified crops) Pesticides including organochlorines and organophosphates, many of them powerful neurotoxins Apples sprayed with diphenylamine (used to prevent the browning of fruit skin) Foods manufactured with plastic equipment, leaking plasticizers Toxins that can reach the tissues when inhaled: Air pollutants, whether industrial or associated with lifestyle Smoke from cigarettes, other tobacco, or marijuana; vaping, secondhand smoke from being around smokers. All hot gases entering the lungs can be toxic. Automobile exhaust—carbon dioxide and monoxide, but also numerous categories of small particulate matter that come out the tailpipe Cleaning chemicals Welding, soldering fumes Asbestos Fireplace/campfire smoke Paint and solvent fumes Harmful Toxins That You're Exposed to Everyday These and other toxins may affect you without you even knowing it. In addition to those listed above, here’s a closer look at three everyday toxins people may encounter. Beauty Products The average American woman uses about 12 personal care and cosmetic products daily. The average man uses about 6. The chemicals in these products are easily absorbed into your skin and transported to every organ in your body. That means that while you’re trying to look good on the outside, you may be poisoning yourself on the inside. Try to use natural products without "fragrance" and free from acrylates, aluminum, formaldehyde, oxybenzone, parabens, triclosan, polyethylene glycols, and phthalates hidden in the walls of plastic containers (go for glass wherever possible). Never reheat food in plastic containers. Products containing lead are also a major cause for concern. Surprisingly, there are no regulations that require lead be removed from one of the most widely used cosmetics: lipstick. When 30 of the top lipstick brands were tested, lead was found in 60 percent of them. To learn more about how to avoid buying and ingesting lead-contaminated lip products, visit Safe Cosmetics. Download the Think Dirty app which rates products on a scale of 1-10 (10 = the most toxic), and scan all the products in your bathroom. "When I first downloaded this app (Think Dirty), I threw out more than 70 percent of the products in my bathroom." - Dr. Daniel Amen Substances While smoking and drug and alcohol abuse have long been known to increase cancer and heart disease, many people don’t realize that they are also linked to mental conditions including an increased risk of dementia. Recently published research from the Amen Clinic documented that regular marijuana users had decreased blood flow to the hippocampus, a brain region crucially involved in learning and memory. Alcohol kills brain cells, shrinks brain size, increases the risk of dementia. It lowers blood flow to the brain, is linked to inflammatory bowel disease, nerve pain, liver failure. It is linked to 7 different cancers. Alcohol can impair decision-making, make a gentle person aggressive, is a major cause of incarceration and financial problems. Mold Mold exposure is toxic to brain function. Signs of mold exposure include sneezing, coughing, watery eyes, and skin irritation. If you suspect that you’ve been exposed to mold, the first step is always to remove yourself from the moldy environment. You can also do a blood test that measures a protein, TGF Beta-1, found throughout the body that plays a role in immune system function and is often high in mold exposure (also called mycotoxin exposure). The normal level is below 2,380; 0 is optimal. Mold exposure can raise this to >15,000. Mold treatment can consist of binding agents and other medications, such as antifungals, as well as metabolic support supplements. In many cases mold, carbon monoxide poisoning, or other toxins can damage the brain and result in decreased neurological function including memory loss, noticeable personality changes, difficulty concentrating and other signs that often lead to misdiagnosis. It’s important to realize that toxic exposure and its effects on the internal structure of your brain can trigger both long and short-term effects. 8 Simple Ways to Avoid Harmful Toxins There are simple 8 ways to avoid many toxins and, fortunately, the human body is designed to detox itself. It just needs assistance in performing the job. Here are eight ways to reduce your risk of toxic exposure: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] 1. Detox Your Diet: Buy organic, and always wash your food: neurotoxic pesticide levels are way lower in children who get organic foods. Always read and make sure to understand food labels-ignore natural: aflatoxins, arsenic, cyanide are all natural. Avoid using aluminum and Teflon cookware. Do trial eliminations (2 weeks, one at a time). 2. Clean Up Your Diet: Limit or eliminate non-organic produce (herbicides and pesticides) dairy (hormones and antibiotics), feedlot meats (hormones and antibiotics), and farmed fish (junk-fed and PCBs). Increase your fiber consumption (minimum 21 grams women, 30 grams men). 3. Eliminate Processed Foods: Remove as much as possible of processed foods and sugar from your diet. Cutting out sweet beverages can eliminate hundreds of unhealthy calories and help your pancreas. 4. Eat More Brassicas: Brassicas, like collard greens, kale, cauliflower, Brussels sprouts, provide unique nutrients (phytonutrients) that rev up your detoxification system.² This system encompasses the liver, kidneys, intestines, skin and to a lesser extent all the other tissues. 5. Drink More Water: Your brain is 80% water, so avoid anything that dehydrates it—such as caffeine or alcohol. Being dehydrated by just 2% impairs performance in tasks that require attention, immediate memory skills, and physical performance. Since water helps flush toxins from your body, it’s recommended that you drink three to four quarts of reverse osmosis or filtered (with charcoal) water every day. 6. Toss Toxic Cleaners: Do a bathroom cleanse and throw out all toxic products. Download the Think Dirty app which rates products on a scale of 1-10 (10 = the most toxic), and scan all the products in your bathroom. 7. Take Vitamin C, Curcumins, Other Antioxidants Daily: Vitamin C is a versatile antioxidant and the most dollar-effective antitoxin you can get. The curcumins, which give turmeric and curries their gold color, are also powerful antioxidants but you'll need to make sure you get a well-absorbed supplement such as Brain Curcumins.* 8. Fortify Your Natural Defenses: One of the best ways to protect yourself from harmful agents is to support your natural defenses with supplements. The body's detoxification systems overlap with the immune system to help process toxic chemicals, avoid allergic and intolerance reactions, and destroy potentially harmful infectious agents. Everyone should be on a core supplement regimen. BrainMD’s comprehensive Brain & Body Power combines our intensive daily multiple NeuroVite Plus Multivitamin with our brain-targeted Brain & Memory Power Boost and is rounded out by Omega-3 Power, our ultra-pure, highly concentrated fish oil supplement designed to increase your Omega-3 Index.* [/wc_box] Live Toxin-free These are just a few natural ways to avoid the many harmful toxins you may be exposed to every day. Hopefully these tips have helped you identify the unhealthy substances hiding out in your home, so you can purge them and live toxin-free. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Buettner, C., Mukamal, K. J., Gardiner, P., Davis, R. B., Phillips, R. S., & Mittleman, M. A. (2009). Herbal supplement use and blood lead levels of United States adults. Journal of General Internal Medicine, 24(11), 1175–1182. https://doi.org/10.1007/s11606-009-1050-5 2. Kapusta-Duch, J., Kopeć, A., Piatkowska, E., Borczak, B., & Leszczyńska, T. (2012). The beneficial effects of Brassica vegetables on human health. Rocznik Państwowego Zakładu Higieny, 63(4), 389-395. https://pubmed.ncbi.nlm.nih.gov/23631258
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6 of the Best Benefits of Eating Healthy Dark Chocolate
Chocolate is known as the food of lovers, but in ancient civilizations, it was considered the food of the gods! Origins of Dark Chocolate Theobroma cacao, the botanical name given to the cacao tree (from which we derive cacao beans to make cocoa and chocolate), literally translates as “food of the gods” in Latin. Both the Mayan and Aztec civilizations valued and even revered cacao. It was prized for its enlivening, stimulating health effects, and used in rituals and celebrations. Evidence shows that cacao beans were even used as currency. When it comes to the researched benefits of healthy dark chocolate, it appears that the Mayans and Aztecs were ahead of their time. In recent years, studies have found that dark chocolate, when consumed moderately, offers a treasure trove of health benefits for your brain and body. Loaded with polyphenols, antioxidants, minerals, B vitamins and other key compounds, dark chocolate is showing itself to be a remarkable health food that can boost blood flow, cognition, mood, gut health, skin health, and more. Here are some of chocolate’s studied health benefits. 6 Benefits of Eating Healthy Dark Chocolate! 1. Mood Boost Most of us have heard of or experienced chocolate’s mood-enhancing properties firsthand. In a review¹ of eight studies, five of them found that chocolate consumption showed either an improvement in mood state or an attenuation of negative mood in participants. Another study had subjects drink a polyphenol-rich, dark chocolate beverage for 30 days, after which they observed a significant increase in self-rated calmness and contentedness relative to placebo. Scientists are still determining what mechanism might drive elevated mood. It could be due to the pleasant experience of smooth and creamy chocolate in the mouth, or its tryptophan, a precursor to serotonin (the good mood hormone), which may increase serotonin levels in the brain. Or it could be a result of chocolate’s phenethylamine and tyrosine, which are associated with increased levels of the serotonin and dopamine, which can lift mood. Research has also proposed that chocolate’s caffeine and theobromine may be its mood-altering agents. 2. Healthy Blood Flow Dark chocolate’s rich flavanol content helps to boost vasodilation, which allows for increased blood flow to all parts of the body, including the brain. One study that gave adults high-flavanol cocoa for two weeks found blood flow to the brain increased by 8% after one week and 10% after two weeks. Additionally, magnetic resonance imaging studies have shown increased blood flow to the brain’s gray matter three hours after consuming cocoa, as well as other changes to regional blood flow. Of course, greater blood flow to the brain is critical to optimal brain function. Indeed, research has shown improved mental function with daily intake of flavanol-rich cocoa in subjects with and without cognitive impairments. 3. Neuroprotection A small portion of dark chocolate a day may keep cognitive decline and memory issues at bay. Oxidative stress and neuroinflammation play a role in neurodegenerative issues. Hence, dark chocolate’s polyphenols, with their antioxidant and anti-inflammatory properties, may potentially have a neuroprotective effect. Researchers believe that flavonoid-rich foods in the diet may be able to target multiple sites in the brain and protect against neurodegenerative problems. Additionally, chocolate contains caffeine and theobromine, which have separately been studied and shown to have neuroprotective properties. 4. Heart Health As nature would have it, the food synonymous with love is also good for your heart. Research indicates that chocolate’s high polyphenol content may help mitigate several risk factors for heart health issues. Specifically, chocolate’s polyphenol antioxidant action may potentially help to keep oxidized LDL cholesterol (the bad kind) levels in check by combating free radicals. LDL cholesterol oxidizes when it reacts with free radicals, and high levels of oxidized LDL cholesterol is a heart health risk factor. One clinical trial, published in the Journal of Nutrition,² showed that cocoa powder consumption was associated with a significant decrease of LDL cholesterol in male subjects – as well an increase of the good kind of cholesterol for a lower total LDL for subjects who had high cholesterol levels. Another study found that dark chocolate may improve insulin sensitivity and support healthy blood pressure levels in patients with blood sugar and blood pressure issues – two major heart health risk factors. 5. Supports Gut Health Surprisingly, research in recent years shows that chocolate is a prebiotic, helping to feed the good bacteria in your gut. One study showed significant increases of Bifidobacteria and Lactobacilli in subjects who consumed flavanol-rich cocoa for four weeks. These beneficial bacteria help to ferment dark chocolate fiber into short-chain fatty acids that help to fend off harmful microbes and feed the cells lining your gut, promoting gut health. 6. Skin Health Here’s a surprise: consuming cocoa can benefit your skin. In a study where women drank a high-flavanol cocoa drink for 12 weeks, there was greater blood flow to the skin, greater skin density, healthy hydration, and a decrease in skin roughness. Additionally, the cocoa flavanols helped to protect against sun damage. Healthy Dark Chocolate Most chocolate bars are full of unhealthy ingredients like sugar, dairy, and synthetic flavors – virtually canceling out chocolate’s powerful health benefits. Be sure to choose dark chocolate that has a high cocoa content, at least 60% or higher, and is low in sugar. The higher the cocoa content, the greater the health benefits. Brain In Love sugar-free dark chocolate bars are an excellent choice!* 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. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: Scholey, A., & Owen, L. (2013). Effects of chocolate on cognitive function and mood: A systematic review. Nutrition Reviews, 71(10), 665–681. https://doi.org/10.1111/nure.12065 Wan, Y., Vinson, J. A., Etherton, T. D., Proch, J., Lazarus, S. A., & Kris-Etherton, P. M. (2001). Effects of cocoa powder and dark chocolate on LDL oxidative susceptibility and prostaglandin concentrations in humans. The American Journal of Clinical Nutrition, 74(5), 596–602. https://doi.org/10.1093/ajcn/74.5.596
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Here Are 5 of the Best Reasons to Practice Lifelong Learning!
Have you ever made a list of goals that you wanted to accomplish? Maybe some of the goals were fitness or health-related? Many of us enjoy the process of working on our own personal goals, but how many of us think to focus on lifelong learning? By lifelong learning, we mean, training your brain to enjoy learning new things! There are so many benefits to lifelong learning for your overall health and specifically for your brain. Benefits of Lifelong Learning Sharpens your memory – Specifically your working memory (multitasking) and for remembering small details day-to-day Boost your self-confidence – Who doesn't want to feel proud of themselves? Learn new practical skills – Learn how to manage your finances better, computer skills, or even improving your communication skills! Discover new hobbies or talents – You won't know what you're good at unless you try! Become a positive example for your children – Teaching by example works wonders with little ones, especially when they see how fun learning can be. What are some of the best ways to practice lifelong learning? In today's digital age, there are countless opportunities to practice lifelong learning that you can do in the comfort of your own home anytime that's convenient for you. That's why it's recommended you consider taking an online course. Continuing your lifelong learning online can be more cost-effective and convenient, especially if you’re a working professional or busy raising a family. Embracing new knowledge will help keep your brain young and pliable while enriching every experience in your life. To keep your brain sharp, here are our best ways to practice lifelong learning. 5 Ways to Practice Lifelong Learning 1. Use It or Lose It One of the best ways to expand your horizons is to continually engage in new learning. When you stop learning, you start dying. Since your brain is like a muscle – the more you use it, the stronger it gets.¹ When you learn something, new neural connections are created, which improves your capacity to remember. In fact, regardless of your age, mental exercise has an overall positive effect on your brain. On the other hand, when you stop learning, cognitive performance suffers as the internal connections in your brain begin to break apart. 2. Avoid Repetition Even if your routine tasks are fairly complicated, such as teaching a college course or fixing a crashed computer network, they won’t help your brain as much as learning something new. Whenever the brain does something over and over, it learns how to do it using less and less energy. That tells us something about how to exercise the brain. Just doing crossword puzzles or Sudoku isn’t enough to actually enough to strengthen your brain. To get the maximum benefit from a brain training exercise, our brains need to be challenged with new forms of stimulation. Try something you haven’t done before such as doing math in your head, learning a foreign language, or trying new recipes. 3. Online Learning To create a brighter future, learn to master your health, emotions, relationships, and brain with online courses. Founded in 2015, Dr. Amen’s Amen University helps teach people of all ages from all over the world about practical neuroscience. The courses center around the Amen Clinics Method, which has been used to help tens of thousands of patients from 111 countries. Here are just a few of the courses available at Amen University that you can start learning from today! Amen University Courses [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] The Brain Warriors Way is a comprehensive online course to help you learn how to have self-mastery in your overall health. Taught by Daniel Amen, MD and Tana Amen, BSN RN to help you learn how to shift your mindset, develop daily habits to protect your brain, healthy nutrition, and establish long-lasting brain health in every aspect of your life. You also get to join the brain warrior tribe with access to a community that is centered around mastering brain healthy goals for life! Brain Thrive by 25 is made for students. Earn 3 transferable undergraduate credits through this scientifically-designed, research-based course designed for teenagers and young adults. Multi-Dimensional Education, Inc. (MDEI), an independent education research group, found that the 12-lesson course significantly decreased drug, alcohol and tobacco use, decreased depression, and improved self-esteem. Change Your Brain Masters course is for anyone interested in taking a deep dive into personal brain improvement. This course teaches you how to implement brain health in your life. Learn basic neuroscience and how the brain works, how to manage others and their brain types, and learn how to utilize the Amen Clinic’s Alzheimer’s Risk Reduction Program. Healing ADD at Home in 30 Days is for anyone who wants to learn more about ADD. Comprehensive, thorough and powerful—this course was designed to teach anyone with ADD, or anyone who has a loved one with ADD, the tools, and strategies to succeed in the classroom, work, relationships and in life. [/wc_box] 4. Give Yourself a Break Many people equate taking breaks with wasting time, but research demonstrates that taking breaks actually improves your focus and efficiency and can help your brain learn new skills.² If you focus on a task for too long, your cognitive control system can start to fail. By switching your attention to something else briefly, you can then return to your original task with renewed focus. 5. Get Learning Support Trouble Focusing? If you’re easily distracted when you study, boost your potential with Attention Support.* Its ingredients were carefully chosen for their clinically proven benefits to concentration, calm, and overall self-control without pharmaceutical side effects.* Mentally Exhausted? If you get tired after a brief period of studying, Focus & Energy can help you power through your coursework.* If you’re looking for a smoother “pick me up,” Focus & Energy naturally supports your body’s energy level with green tea, choline, and ginseng.* And unlike the quick burst and sudden drop in energy you get from go-to daily stimulants (coffee, diet soda, caffeine pills), you’ll experience consistent and clean energy.* Start Your Journey Today Regardless of your age, it's never too late to start learning with Amen University courses, or supporting your attention and energy with BrainMD supplements.* Take the first step in the journey of lifelong learning 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. References: 1. Kidd, K. (2022, December 29). 6 tips to keep your brain healthy. Mayo Clinic Health System. https://www.mayoclinichealthsystem.org 2. National Institutes of Health. (2021, June 8). Study shows how taking short breaks may help our brains learn new skills. National Institutes of Health. https://www.nih.gov/news-events/news-releases/study-shows-how-taking-short-breaks-may-help-our-brains-learn-new-skills
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This Is What You Need to Know About EMDR Therapy!
Are you looking to overcome past traumas and break free from limiting beliefs? One treatment that might help is Eye Movement Desensitization and Reprocessing (EMDR). From possible benefits to potential drawbacks, here’s what you need to know about EMDR therapy and how it might be able to help you. What is EMDR Therapy? EMDR therapy was developed by psychologist Dr. Francine Shapiro in the late 1980s and is a scientifically proven method for treating traumatic events, negative beliefs, difficult emotions, and other distressing psychological experiences. It has gained popularity as an effective treatment for various mental health issues including psychological or emotional trauma, mood issues, and addiction. How Does EMDR Work? EMDR therapy differs from traditional talk therapy in that it doesn’t solely rely on verbal communication between the therapist and client. Instead, it uses bilateral stimulation techniques such as eye movements, hand taps, or auditory tones to stimulate both sides of the brain while an individual recalls traumatic events or distressing memories. This process helps to integrate unresolved emotions and beliefs associated with these memories into more adaptive thoughts. This therapy involves identifying the target memory or distressing experience. Once the traumatic event is identified, the therapist asks the client to recall specific details of this experience while simultaneously triggering bilateral stimulation. The goal of this process is to activate traumatic memories while keeping the body in a state of relaxation through rhythmic movement. This allows clients to safely process repressed emotions and negative self-perceptions related to their past experiences. As therapy continues, clients are encouraged to process new thoughts or insights before moving on to other traumatic memories or issues in subsequent sessions. This repetition can help individuals by reducing the negative thoughts or sensations associated with a traumatic event. Part of what makes EMDR an effective therapy is that it follows an eight-phase protocol… 8 Phases of EMDR Therapy Phase 1: History and Treatment Plan The therapist will review your clinical history and discuss the reasons you’re seeking treatment. Then the therapist will help you identify specific memories to target, and have you rate your level of distress caused by them. From there, a treatment plan will be created. Phase 2: Preparation The therapist will use one of several techniques to help you relax and cope with any emotional reactions that may arise during treatment, and make sure you feel emotionally safe before proceeding. The therapist will also let you know that you can stop the process any time you feel uncomfortable or overwhelmed. Phase 3: Assessment During this portion of therapy, you’ll be directed to identify three things associated with the targeted memory: a visual image related to the memory a negative belief about yourself that the memory triggers your emotional reactions and/or any physical sensations associated with the memory The therapist will also ask you to choose a positive belief about yourself within the context of the distressing memory, even if it isn’t a belief you fully accept at this moment. Phase 4: Desensitization As you hold the image from the memory in mind, the EMDR processing begins. After the therapist has done the hand movements (or one of the other types of brain stimulation), you’ll be given the opportunity to share your thoughts. Then you may either resume processing that memory or begin processing another one. Phase 5: Installation Here you replace the negative belief you had about yourself with a positive affirmation. For example, a victim of assault may change their beliefs from “I am powerless” to “I am in control.” Phase 6: Body Scan During this phase, your therapist will work with you to resolve any remaining physical tension or bodily sensations related to the memory. Phase 7: Closure The therapist will provide you with strategies to help you handle any distressing emotions that may come up between sessions. They also may recommend that you write down those thoughts or emotions in a journal so that you can share them in your next session. Phase 8: Re-evaluation At the end of each session, the therapist will assess your progress and adjust your treatment plan as needed. Advantages of EMDR Therapy One significant advantage of EMDR therapy over traditional talk therapy is the speed at which it can yield results. While traditional therapy may take months or even years to show improvements, studies¹ have shown that EMDR can help provide relief from emotional or psychological trauma after only a few sessions. Also, EMDR therapy has been found highly effective in treating a wide range of mental health issues and is especially useful for individuals who have difficulty articulating their thoughts and feelings. It also can foster a greater sense of empowerment as clients are actively involved in the process. EMDR FAQ [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Who can benefit from EMDR therapy? EMDR therapy may be effective for individuals who have experienced various forms of trauma, including childhood abuse, sexual assault, accidents, and natural disasters. It also can be helpful for those who struggle with phobias, grief, or other emotional distress. Is EMDR therapy evidence-based? Yes. Multiple research studies² have demonstrated its effectiveness in treating trauma-related symptoms. EMDR has been recognized as an evidence-based treatment by organizations such as the American Psychological Association (APA), Department of Veterans Affairs (VA), Department of Defense (DOD), World Health Organization (WHO), and many others. How long does it take to see results from EMDR therapy? The number of sessions needed varies depending on individual circumstances; however, many people report significant relief after just a few sessions. The length of each session may depend on various factors, including the complexity of the traumatic event or any underlying mental health conditions. Is EMDR therapy suitable for everyone? EMDR therapy may not be appropriate for individuals with certain medical or mental health conditions that could interfere with the processing of traumatic memories. These will be assessed by a trained therapist during an initial consultation to determine if EMDR therapy is a suitable treatment option. How can I find an EMDR therapist? It’s essential to find a qualified and experienced EMDR therapist who has completed an accredited training program. You can search for therapists in your area through the official website of the EMDR International Association (EMDRIA). Are there any risks associated with EMDR therapy? As with any form of psychotherapy, there are potential risks involved with EMDR therapy. In some cases, individuals may experience temporary disturbances in thoughts or emotions during or after a session, but these are typically resolved over time or with additional sessions. Is EMDR therapy covered by insurance? Many insurance providers cover EMDR therapy. However, coverage varies by provider and plan, so it’s best to check with your specific insurance company before starting EMDR sessions. Can EMDR therapy be done remotely? Originally, EMDR therapy was only conducted in person, but now there are options for remote treatment through online video conferencing. However, it’s essential to ensure the therapist you choose has received proper training in providing EMDR remotely. [/wc_box] Is EMDR Right for You? EMDR therapy has emerged as a promising treatment option for those struggling with various emotional or mental health concerns. It’s been a successful method for reprocessing negative or traumatic memories and has helped many achieve improved emotional well-being. So, is EMDR right for you? As with any therapy, it’s recommended that you speak with a medical professional before beginning any treatment. 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. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Shapiro, F. (2014). The role of eye movement desensitization and reprocessing (EMDR) therapy in medicine: Addressing the psychological and physical symptoms stemming from adverse life experiences. Perm Journal, 18(1), 71–77. https://doi.org/10.7812/TPP/13-098 2. Wilson, G., Farrell, D., Barron, I., Hutchins, J., Whybrow, D., & Kiernan, M. D. (2018). The use of eye-movement desensitization reprocessing (EMDR) therapy in treating post-traumatic stress disorder—a systematic narrative review. Frontiers in Psychology, 9, 923. https://doi.org/10.3389/fpsyg.2018.00923
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Here Are 6 of the Best Ways to Build Resilience
How do you handle life’s curve balls? When you’ve experienced loss, adversity, trauma, or perhaps an ongoing period of high stress – what did you do to cope? How we handle life’s difficulties indicates our level of resilience. If you lack resilience, you might get overwhelmed by life’s challenges, shut down, and emotionally isolate. You might act out in unhealthy ways such as drinking too much alcohol or using another substance, risk-taking, undereating or overeating. Additionally, you might obsess or dwell on your problems and feel victimized. You might become unable to take action to help yourself. On the other hand, if you have greater resilience, you may adapt to life’s curve balls pretty well. You might draw on your inner reserves or faith as you move through the challenge, practicing a high level of self-care. You might readily rely on the social support you have already developed. You also might ensure you have downtime to be with your grief and feelings, and adopt a positive outlook, knowing your hardship will not last forever. You may even find positive actions to take that boost your self-esteem and well-being. Without resilience, life may be more difficult. With greater resilience, life may be more manageable. Difficulties even may become opportunities for profound personal growth. If you aren’t as resilient as you’d like to be, don’t worry. The good news is that you can develop more of this indispensable quality. Here’s how to build resilience. Defining Resilience Resilience is “the power or ability of a material to return to its original form, position, etc., after being bent, compressed, or stretched.” This definition suggests elasticity or flexibility, which is a great way to think about human resilience. However, human resilience also embodies something greater. Having the capacity to adapt and be flexible in our feelings, behaviors, and thinking when exposed to challenges is definitely a big part of being resilient. But there’s a personal growth or spiritual part of resilience too. A calamity or period of difficulty can alter us in a positive way, making us more able, wiser, and stronger. Resilience is adapting positively in the face of change or adversity. It comes with a load of benefits, too. The cognitive and emotional tools we develop when we adapt to adversity equip us to deal with what we may face in the future. Research¹ shows that resilience is protective against the effects of stress and a number of mental health issues, including persistent low mood and feelings of anxiousness. If you have a mental health condition, being resilient may help to improve your coping abilities. People who develop their resilience tend to enjoy stronger social connections as well. The following tips come from mental health experts and can help you become more resilient. 6 Simple Tips to Help You Build Resilience 1. Practice Excellent Self-Care This is a great place to start, especially if you’re currently dealing with something difficult. Ensure you’re taking excellent care of yourself. Start with the basics: restful sleep regular exercise nutritious meals a relaxation technique or spiritual practice (meditation/yoga, prayer, deep breathing, guided imagery, etc.) get outside in nature enjoy a hobby listen to some music you love watch a good program time to do nothing at all Excellent self-care, of course, also means avoiding negative outlets like numbing pain with alcohol, excess food, or other substances. 2. Develop Social Connections Having social support is one of the most foundational components of resilience.² Cultivate meaningful, positive relationships with friends and loved ones. These social connections can provide you with sustaining love, wisdom, support, guidance, and acceptance during good and difficult times. Don’t overlook connections outside of your inner circle. Join a spiritual group or community or even your neighborhood book club. 3. Look for Growth in Your Experiences Start developing a mindset that gleans the personal growth you’ve gained from life experiences, good and bad. That horrible breakup last summer? Write down a few things you learned from it. Consider how you have dealt with past hardships. What worked? What didn’t? If you’re currently challenged, is there something you’re learning? 4. Stay Positive and Hopeful Try to stay positive and expect good things to happen. Even if you feel awful currently, cultivate an inner knowing that the difficult time will pass. Times of adversity will not last forever. Find enjoyment in small pleasures. Practice acceptance as it will allow you to deal with your current situation with less anxiousness. Accepting circumstances that cannot be changed can help clarify what can be changed. 5. Find a Purpose Having a greater purpose can keep your sights on the horizon rather than focused on your problems. Take actions, no matter how small, that serve your greater purpose each day. It doesn’t have to be complicated. It could be simple like aiming to be of service to others or to be kind to others. Consider volunteering. Whether you help out at a local food pantry or just listen to a friend going through a hard time, it will help give you a sense of purpose. (It will also boost your self-esteem and connect you with others, further boosting your resilience!) 6. Become a Problem-Solver and Goal-Setter Exercise your problem-solving abilities by facing your challenges head-on. Enlist the help of others to help you, if need be. Write your problem down in black and white. Determine what you can do to make it better. Figure out what action you need to take, make a plan, and then do it. The same goes for goal-setting. Develop some well-defined and achievable goals and then take consistent, small steps toward achieving them. Taking steps towards solving a problem or reaching a goal can provide you with a sense of accomplishment – and that can help build resilience. Even small steps can help to improve your circumstances, build confidence, and reduce feelings of anxiousness. Seek Help Using your own resources and embracing these tips may not be enough. Don’t hesitate to reach out to a mental health professional. They may provide the added support you need to become more resilient. 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. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: Shrivastava, A., & Desousa, A. (2016). Resilience: A psychobiological construct for psychiatric disorders. Indian Journal of Psychiatry, 58(1), 38–43. https://doi.org/10.4103/0019-5545.174365 Ozbay, F., Johnson, D. C., Dimoulas, E., Morgan, C. A., Charney, D., & Southwick, S. (2007). Social support and resilience to stress: From neurobiology to clinical practice. Psychiatry (Edgmont), 4(5), 35–40. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2921311/
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These Are the Best Ways to Boost Your Kids’ Immunity
Among the many responsibilities, parents have, making sure their kids are healthy is one of the most important. This is especially true as we enter the darker months when keeping kids healthy during the cold/flu season can be extremely challenging. With so many things to be mindful of during this hectic time of the year, here are 5 practical ways to keep your kids healthy this winter… 5 of the Best Ways to Boost Your Kids' Immunity This Winter [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Bundle Up It’s common for kids to forget to put on a jacket or hat when rushing outside for a fun winter activity. Make sure your kids stay warm by dressing them in layers. Also, monitor their time to make sure they don’t stay outside too long or after dark when temperatures can drop rapidly and precipitously. Healthy Snacks Don’t allow your kids’ after-school snacks to default to cookies, chips, crackers or candy. Prepare healthy snacks in advance. Store snack bags of celery sticks and apple slices in the refrigerator or serve your kids snap peas or baby carrots right out of the bag or container. For more variety, purchase an organic vegetable tray, which should provide several days’ worth of healthy snacking for your kids. Quality Sleep With shorter days, another area of life that can suffer from the busyness of the seasons is sleep. When your child doesn’t get enough sleep, they can have overall lowered blood flow to their brain, which can disrupt their thinking, memory, and concentration. Also, lack of sleep can weaken your child’s immune system¹ and make them more susceptible to getting a cold or the flu. Getting at least 7 hours of sleep each night can help your child’s brain function at optimal levels, as well as support their overall immunity. Physical Activity Getting proper physical exercise is usually a challenge when it starts to get cold outside. The winter months also have fewer hours of sunlight, so consider giving your child a vitamin D supplement to maintain optimal levels, which is crucial in staving off sickness. Kids who eat right and are physically active tend to learn lifelong habits that can help them stay healthier, happier, and sharper. Nutritional Support Studies² have shown that an alarmingly high percentage of children eat less than the minimum daily allowance of many essential nutrients. The best possible source of vitamins and minerals for kids is high-quality, organic, fresh, unprocessed food. However, for most time-crunched families, eating home-cooked, well-balanced meals made from these ingredients 100% of the time just isn’t possible. Due to the dramatic amount of growth and development they’re experiencing, children need a generous allowance of vitamins and minerals. These nutrients are essential for their cells to work and are critical for their healthy growth, energy, focus, learning, behavior, and memory. Failure to get enough of any of the above nutrients can lead to serious health problems. [/wc_box] A great way to ensure your kids get the nutrients they need is with high-quality dietary supplements. At BrainMD, we offer a wide array of brain directed nutraceutical ingredients in supplements designed to assist kids in reaching their full potential. Here are 2 natural supplements to help build up your child’s defenses this winter: 2 of the Best Vitamins for Kids' Immunity Kids’ NeuroVite Chewables BrainMD’s Kids’ NeuroVite Chewables were designed to bridge the nutrition gap and take the guesswork out of which multiple vitamin-mineral supplement to use for your kids.* Our science-based formulation provides generous amounts of nutrients to support brain and body maturation during the formative years and beyond.* Kids’ NeuroVite Chewables surpass other conventional brands in both the quality and quantity of their ingredients.* Compared to other leading supplement brands, Kids’ NeuroVite has nearly 3 times more ingredients than the average kids’ vitamin.* It’s concentrated, naturally derived and made with integrity.* Its diverse set of over 50 nutrients makes it the best multiple vitamin-mineral supplement to keep kids healthy during the winter months and the rest of the year too.* For Kids’ NeuroVite, we selected a broad spectrum of nutrients for healthy minds and active bodies while paying close attention to purity, optimal absorption, and utilization.* We chose the nutrient ingredients best documented for kids’ safety and long-term health.* Kids’ NeuroVite provides ultra-pure, brain directed ingredients that help: make energy (magnesium, chromium, the B vitamins, iodine)* ensure the brain’s maturation (methylfolate, methylB12, vitamin D, choline)* promote healthy immunity (the B vitamins, vitamin C, zinc, selenium)* protect against toxins (vitamins A and E, zinc, manganese, molybdenum, hesperidin)* support vision (lutein, zeaxanthin)* provide a foundation for bones, skin and other organs (silicon, boron, calcium)* Your child will LOVE the taste of the orange-flavored penguin chewables, which are free from sugar, dairy, gluten, corn, eggs, soy, and artificial colorings or flavorings.* "So happy to have found a chewable that has a MORE of what a multi should have and LESS of the crummy sugars and fillers that they usually do have." - Stephanie C., verified buyer Kids’ Omega-3 Squeeze Growing bodies and brains require a diverse array of nutrients for optimal growth and development, but busy lives (and picky palates) can make it difficult to keep up with nutrient needs. Despite your best efforts, feeding kids and teens can be tough. With the prevalence of sugary cereals, unhealthy carbs, and nominally nutritious foods, mealtime can feel like a battle. Make it easy on yourself – and them – with BrainMD’s delicious new kids’ liquid omega-3 supplement.* From Toddlers To Teens, Kids Need Omega-3s Omega-3 fatty acids, specifically EPA and DHA, are crucial for children’s growth and development. Low intake of omega-3s may lead to various mental health issues, including attention and behavioral problems. Our new Kids’ Omega-3 Squeeze can help ensure that children get the recommended daily dose of these essential nutrients.* Key Benefits of Kids’ Omega-3 Squeeze: Improves cognition, attention, focus, and behavior* Naturally sweetened with xylitol Creamy taste & texture Emulsified for better absorption* Sourced from wild-caught, sustainably harvested fish* Supports healthy development and cardiovascular health* No fishy aftertaste* With 675 mg of highly bioavailable EPA and DHA per serving in a sugar-free, fresh lemonade flavor kids and teens love, Kids’ Omega-3 Squeeze makes taking your vitamins feel like a treat.* "My children absolutely love taking this supplement. It has no fishy taste at all, and it smells like an orange creamsicle. Knowing they are getting proper omegas gives me a lot of peace of mind." - Jessica K., verified buyer Boost Your Kids' Immunity One of the best ways to support the health of your child this winter is to make sure they're taking high-quality vitamins specifically formulated to support their immune system.* Rev up their wellness with Kids’ NeuroVite Chewables multivitamin and Kids' Omega-3 Squeeze ultra-pure fish oil.* This terrific tandem provides enjoyment for kids and peace of mind for parents. Try them today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Garbarino, S., Lanteri, P., Bragazzi, N. L., Magnavita, N., & Scoditti, E. (2021). Role of sleep deprivation in immune-related disease risk and outcomes. Communications Biology, 4(1), 1304. https://doi.org/10.1038/s42003-021-02825-4 2. Liu, J., Rehm, C. D., Onopa, J., & Mozaffarian, D. (2020). Trends in diet quality among youth in the United States, 1999-2016. JAMA, 323(12), 1161-1174. https://doi.org/10.1001/jama.2020.0878
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What Are the Best Brain Healthy Sports for Kids?
The brain drives every thought, mood, emotion, reaction, and memory. Since the brain is so vital to every part of life, you need to protect your brain and the brains of those you love, especially your kids. It’s crucial that you make decisions in their best interest and help protect their brains during their rough-and-tumble years. Avoid High-risk Sports What if a child or teen really wants to play a sport that’s known to be dangerous? Sadly, too many parents allow their kids to engage in sports and activities that put their brains at risk, such as: tackle football rugby lacrosse gymnastics boxing cheerleading ice hockey soccer It’s wise to keep your kids away from these punishing contact sports or physical activities with high incidences of head injuries. Fortunately, there are many sports that are safer for the brain that your kids might find to be just as enjoyable. Learn what other interests your children have and help them shift to activities that are healthier for their brains. Here are a list of brain healthy sports for kids to try! Some of the Best Brain Healthy Sports for Kids Team Sports Although every sport comes with an element of risk, these sports are reasonably safe to play (especially compared to those listed above). Exceptions and cautions are noted in each case. Baseball In addition to teaching patience, focus, endurance, and teamwork, “America’s pastime” is a fairly brain healthy sport. However, there are a few notable exceptions. Sliding into a base can be brutal on feet, shins, and knees, but there’s also the possibility of being beaned in the head by the tagging player or falling backwards and hitting your head on the ground. Additionally, batting can be a particularly hazardous part of the game. 80+ mph fastballs impacting various points of the face and head, even if protected by a helmet, can have potentially detrimental effects to the brain. It’s advised that players take every precaution when batting. Basketball Basketball requires excellent hand-eye coordination, athleticism, and teamwork. Aside from the occasional foul, players can trip, get pushed, do a faceplant, or end up flat on their backs on the court. Though it isn’t a common occurrence, significant impacts to the head can happen in this sport. As with many of the following sports, learning how to properly fall can help prevent a serious head injury in basketball. Volleyball Volleyball is a popular indoor (court) and outdoor (sand) sport. Volleyball seems like a pretty brain-friendly sport until you consider all the diving, which often leads to someone smacking their noggin on the court or ground. Aside from the potential of hitting your head, there’s also the possibility of injuring some other part of your body…there’s a reason why volleyball players often wear knee and elbow pads. Water Polo A physically demanding sport, water polo requires players to swim, tread water, and hold a ball above water for an extended period. Though it’s possible for the volleyball-sized ball to bounce off your head, the risk of serious head injury in this sport is relatively low. However, be aware that plenty of kicking and scratching goes on underwater. Individual Sports Participants in individual sports tend to have little to no contact with other players. That means the odds of getting a significant hit to the head are drastically reduced compared to contact team sports. Again, cautions are noted for each sport. Badminton A racquet sport that’s set up much like tennis, badminton can be played in “singles” or “doubles” and requires excellent agility and hand-eye coordination. Though there’s certainly potential to hit your head when lunging, getting hit in the head with the shuttlecock is unlikely to cause serious damage to your brain. Cross-country Running Much like distance running in track, cross-country running is a moderately safe sport. However, falling is a major hazard of cross-country running. Falls can happen during the mad scramble at the beginning of the race, or by slipping on mud or other slick surfaces or twisting your ankle on a rock, twig, or uneven patch of ground. Cycling Here’s an example of a sport that can go from being safe to extremely dangerous in an instant, depending on the conditions (water, ice, gravel, etc.). The fact that cyclists wear helmets indicates the potential for head injury in this sport. Never allow your child to ride a bike without a helmet, even if they’re just zigzagging around the driveway. Golf An individual or team sport that people have been playing for centuries, golf is an excellent brain game due to its many variables (angles, topographical features, different sized clubs, how hard to hit the ball, wind velocity/direction, etc.). Though highly unlikely, getting pegged in the head by a ball from someone else’s errant swing may happen. Freak accidents notwithstanding, this is a reasonably safe sport. Rowing If you live in an area where this activity is offered, you may enjoy this healthy individual or team sport. Other than the typical dangers associated with being out on the water, rowing is a very brain healthy sport. Swimming Depending on the venue, this can be classified as an indoor or outdoor sport. Swimming is an excellent sport for your cardiovascular system¹ and is relatively safe. Tennis Tennis is a superb cardio sport² that requires a high degree of athleticism and superb hand-eye coordination. It’s possible to hit your head on the court when diving to hit the ball, but the odds of sustaining a serious head injury in this sport are low. Track and Field With its dizzying array of events, this sport can be both salubrious and hazardous to the brain. Many long- or middle-distance events, or sprints are relatively safe, provided that no one trips and falls. Hurdles significantly increase the chances of falling. Many field sports are relatively safe (unless a divergent discus clocks you in the head), but some come with the risk of neck or head injury, like pole vault, high jump, long jump, or triple jump. Use wisdom when choosing your event and make sure it’s professionally monitored. Indoor Sports/Activities For convenience or safety, many people opt for indoor sports or home fitness activities. Indoor sports like bowling, squash, racquetball, and weightlifting are brain healthy sports, barring unfortunate mishaps. At-home activities, such as aerobics, dancing, home gym workouts, or interactive video games (like, DDR and Wii Fit), can be brain healthy under parental supervision. Games like pool (or billiards) and table tennis are also good for the brain. Table tennis is considered an excellent brain game since it exercises hand-eye coordination and reflexes, and also increases brain activity in the cerebellum and prefrontal cortex. Brain Healthy Sports for Kids Hopefully, this shortlist of brain-healthy sports for kids will be good alternatives to hazardous contact sports that will inspire your child to try something new. Getting your kids involved in a brain-healthy sport can potentially change the course of their life for the better. 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. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Teffaha, D., Mourot, L., Vernochet, P., Ounissi, F., Regnard, J., Monpère, C., & Dugué, B. (2011). Relevance of water gymnastics in rehabilitation programs in patients with chronic heart failure or coronary artery disease with normal left ventricular function. Journal of Cardiac Failure, 17(8), 676-683. https://doi.org/10.1016/j.cardfail.2011.04.002 2. Pluim, B. M., Staal, J. B., Marks, B. L., Miller, S., & Miley, D. (2007). Health benefits of tennis. British Journal of Sports Medicine, 41(11), 760–768. https://doi.org/10.1136/bjsm.2006.034967
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Here Are Some of the Best Foods for Menopause and How to Relieve Symptoms Naturally
Menopause is a dreaded word for a lot of women. Yet, it doesn’t have to be. With a deeper understanding and a few informed dietary changes, it’s possible to make menopause a smoother, more positive experience, naturally. What Is Menopause? Menopause is the natural transitional period in a woman’s life when her menstrual cycles come to an end. A woman officially enters menopause when it’s been 12 months since her last period. It can take from 7 to 14 years to move through perimenopause (when the transition begins, generally starting in the mid-40s), menopause (which usually occurs in the early 50s), and postmenopause (24 to 36 months after the last period, when symptoms begin to subside). During this time, the body’s production of estrogen and progesterone, two hormones synthesized by the ovaries, can vary dramatically. These hormonal shifts are thought to be the cause of some rather unpleasant symptoms, which include (but are not limited to) hot flashes, mood swings, sleep problems, and vaginal changes – dryness and thinning of the walls. Further, postmenopausal women are at greater risk for bone loss and heart health issues. It is estimated that as many as 85% of postmenopausal¹ women have experienced a menopause-related symptom in their lifetime. Hormone replacement therapy (HRT) is often recommended by medical doctors to mitigate menopause’s unwanted symptoms. However, if you prefer not to use hormones or can’t use them due to your health history, more natural options are available. As a first step, medical professionals typically suggest adjusting your diet to see if menopausal symptoms improve. Here are some tips on which foods to avoid and which to eat to help you during menopause. Foods to Avoid During Menopause If you have menopausal symptoms, the reduction or elimination of the following foods and substances can go a long way to helping you feel better. Caffeine – One study showed that menopausal women who consumed caffeine were more likely to have hot flashes than women who didn’t consume caffeine. Caffeine can also fuel sleeplessness, which is another common symptom that can additionally lead to low mood. Try limiting your coffee consumption to a few times a week to start, or switch to decaf or green tea. Skip caffeine-laden sodas and energy drinks. Alcohol – Excessive drinking is like pouring Miracle-Gro on your symptoms, disrupting sleep and increasing hot flashes, anxious feelings, low mood, potential weight gain, and the likelihood of a host of other health issues. Bottom line: drink alcohol moderately, or not at all. Spicy foods – Hot begets hot! Spicy foods like hot peppers, jalapenos, and cayenne can increase hot flashes. Avoid them. Fatty foods and refined carbohydrates – Try to keep fat-laden foods to a minimum. Also, stay away from white bread and processed cookies, cakes, and snacks that are high in refined carbohydrates as much as possible. Unhealthy fats can increase the risk of cardiovascular problems, which are associated with menopause. Also, spiking blood sugar with refined carbohydrates can add to moodiness. Here Are Some of the Best Foods to Eat for Menopause What’s generally good for health is also good for menopause – lots of nutrient-rich fruits and vegetables, healthy fats (from fatty fish and nuts), whole grains, and lean protein, as well as an abundance of phytoestrogen-rich foods. Fruits and vegetables – Fruits and veggies provide your body with an abundance of antioxidants, vitamins, minerals, and fiber. A study² that tracked more than 17,000 menopausal women over the course of one year found that those who lost weight and ate more vegetables, fruit, and fiber experienced a 19% reduction in hot flashes compared to the control group. Fatty fish and nuts – These rich sources of omega-3 fatty acids may help improve mood and brain function. Omega-3s also can help maintain healthy blood pressure levels, which, in turn, help to minimize hot flashes. Fatty fish, like salmon and sardines, are especially good to eat because they also provide vitamin D, a key nutrient for both balanced mood and bone health! Whole grains – Whole grains such as brown rice, barley, quinoa, kamut, and rye are rich in nutrients, including fiber and B vitamins. Eating whole grains has been linked to a reduced risk of heart issues, countering the increased risk of heart health concerns in postmenopausal women. Protein – Women in menopause should eat greater amounts of protein as it helps your body retain muscle. Menopause is associated with decreases in bone mass density, muscle mass, and strength. Quality, protein-rich foods include eggs, poultry, fish, legumes, nuts, and seeds. Some legumes have the added bonus of being rich in calcium. Phytoestrogens – Phytoestrogens, or dietary estrogens, are naturally occurring estrogens found in some plants and they can be very helpful to menopausal women. When you consume foods containing phytoestrogens, they mimic estrogen produced by your body because their chemical structure is very similar, although the effects tend to be weaker. Phytoestrogens may help to combat hot flashes and maintain bone health. Also, emerging research shows that consuming phytoestrogens may help to balance hormones affecting mood. Foods containing phytoestrogens include soybeans, ground flaxseed, sesame seeds, berries, oats, barley, legumes such as lentils and mung beans, rice, alfalfa, apples, and carrots, to name a few. Additional Natural Solutions If you don’t find relief by following these basic dietary suggestions, talk to your doctor about effective nutritional/herbal supplements and other lifestyle changes you can make. There are many! 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. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: Santoro, N., Epperson, C. N., & Mathews, S. B. (2015). Menopausal symptoms and their management. Endocrinology and Metabolism Clinics of North America, 44(3), 497–515. https://doi.org/10.1016/j.ecl.2015.05.001 Kroenke, C. H., Caan, B. J., Stefanick, M. L., Anderson, G., Brzyski, R., Johnson, K. C., LeBlanc, E., Lee, C., La Croix, A. Z., Park, H. L., Sims, S. T., Vitolins, M., & Wallace, R. (2012). Effects of a dietary intervention and weight change on vasomotor symptoms in the Women’s Health Initiative. Menopause, 19(9), 980–988. https://doi.org/10.1097/gme.0b013e31824f606e
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