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Top 10 Ways to Help a Friend with Depressive Thoughts
In 2019, before the COVID pandemic hit, the Centers for Disease Control and Prevention estimated roughly 18.5 percent of American adults experienced frequent depressive thoughts.¹ A recent survey showed that 23.5 percent of U.S. adult women and 21 percent of adult men self-reported having depressive thoughts. That means most of us know someone – perhaps a friend, colleague, neighbor, or family member – who’s suffering from this brain health issue. It’s useful then for us all to learn how to help someone with low mood. Spotting Low Mood Any of the following signs could indicate depression: Feelings of sadness, tearfulness, emptiness, or hopelessness Anger outbursts, irritability, or frustration Loss of interest or pleasure in most or all normal activities Too little or too much sleep Fatigue and lack of energy Changes in appetite and weight Anxiousness, agitation, or restlessness Slowed thinking, speaking, or body movements Feelings of worthlessness or guilt, fixating on past failures, self-blame Trouble thinking, concentrating, making decisions, and remembering things Frequent or recurrent mention of death or suicidal thoughts Unexplained physical problems, pain It can be alarming to recognize the signs in someone you care about. Follow these tips from mental health professionals about how to help someone who’s feeling low before you take action. 10 Ways to Help A Friend with Depressive Thoughts 1. Communicate Communicate with your friend about their feelings. Be kind, honest, and understanding. Let them know you care about them. Share your concerns and what you’ve observed and ask them about what they’re feeling and how you can be useful. Stay calm. Try to listen without reacting. Earn their confidence by setting judgment aside. Don’t scold them or blame them and be careful not to dismiss their pain. Having low mood might not be their fault. 2. Don’t Try to Fix It Resist the impulse to get into “fix it” mode with your friend or loved one. It isn’t your job to fix them and trying to often makes things worse. Their depressive thoughts may be linked to psychological or physiological issues. It may require a medical evaluation by a qualified professional. However, don’t underestimate your power to make a positive impact by providing loving support as your friend walks through a difficult challenge. 3. Don’t Take It Personally People with low mood can be difficult to be around. They’re often angry, apathetic, and withdrawn. Know that these are indications of their painful state of mind and body. Understanding this can keep you from feeling hurt, angry, or defensive. 4. Listen Giving the gift of your presence and listening with empathy can help your friend more than you know. Find the part in you that identifies with how they’re feeling. It isn’t easy. But this is what promotes real connection and makes someone feel heard. You can even reflect back what you heard to your friend and ask if you understood them correctly. “Tell me more,” is a great way to encourage your friend to open up about their struggles. 5. Get Informed Having low mood can be complicated. Brain health, stress, early losses and trauma, temperament, medical problems, and genetics can all factor into having consistent negative thoughts. Educate yourself. There are numerous books available and many excellent online resources. 6. Be Positive and Hopeful People with low mood usually have a hopeless outlook on life and feel helpless to do anything about it. They also have a lot of negative self-talk. Always be positive in your interactions with your friend. Let them know you believe in their ability to get better. A great way to help a friend is to remind them of their positive qualities and how much they mean to you and others. 7. Encourage Seeing a Medical Professional Low mood is treatable. If your friend hasn’t already consulted a medical professional, encourage them to do so. An accurate diagnosis from a medical professional and a personalized treatment plan can put them on the path to recovery. Of course, if you think your friend is in immediate danger of harming him/herself or others, call 911 or take your friend to the nearest emergency department. 8. Offer Assistance Often, people with low mood have difficulty with some of the basics of day-to-day living. They need support. Determine what you might be able to do and suggest a task you can take on for them. For example, they may need help going to the grocery store, cleaning their home, or paying bills. Hygiene can be difficult for them to maintain as well. Encourage them to shower, to eat something healthy, or to get outside for some fresh air. 9. Stay Connected People with low mood tend to isolate themselves from the rest of the world.² Stay connected. Find activities you can do with your friend and see them regularly. Meet them for a walk, watch a movie or TV show, or cook/bake something with them. Suggest doing an activity or hobby that they previously enjoyed. But if it’s too much, respect their limits. 10. Take Care of Yourself It’s important to step back and take care of yourself. Make sure you have healthy boundaries. Practice good self-care with brain-healthy habits such as exercising, eating right, meditating, getting good sleep, and challenging negative thoughts. Your healthy routine is one of the best things you can do to help your friend! Final Thought Be patient. It may take a while for him/her to feel bright and hopeful again. If you care enough to read this, you’re likely a very supportive friend! 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. Villarroel, M. A., & Terlizzi, E. P. (2020). Symptoms of depression among adults: United States, 2019 (NCHS Data Brief No. 379). National Center for Health Statistics. https://www.cdc.gov/nchs/products/databriefs/db379.htm 2. Luo, M. (2022). Social isolation, loneliness, and depressive symptoms: A twelve-year population study of temporal dynamics. Journal of Gerontology: Series B, Psychological Sciences and Social Sciences, 78(2), 280–290. https://doi.org/10.1093/geronb/gbac174
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What Are Some of the Best Money-saving Tips?
With prices increasing for nearly everything, many people are looking for ways to cut costs. Perhaps you’ve already taken some steps to reduce your expenses, such as buying in bulk or getting rid of cable. Or maybe you need some help with generating cost-saving ideas. Either way, here are just a few of the many money-saving tips you can try… Money-saving Tips to Help You Cut Costs! Know Your Spending Limit Financial worries are one of the biggest causes of stress in life.¹ Falling behind on payments, or incurring added debt, can exacerbate the stress you’re already feeling. Make a realistic budget based on how much you spend each month on food, gas, rent, bills, healthcare, etc. Determine how much you can spend and how much you should save. If finances are a “hot potato” issue in your relationship, consider consulting with a financial advisor. Pack Your Lunch Though going out for lunch may be far more appealing than brown bagging it, there may be significant cost savings to choosing the latter over the former. Also, packing healthy items in a sack lunch is likely to contain fewer calories, especially if the lunch crowd at your work likes to frequent fast food restaurants. A great way to enliven your lunches is to replace the standard sandwich and chips with a mixed greens salad topped with broccoli sprouts, goji berries, pumpkin seeds, and chicken breast, or a wild salmon salad with purple cabbage, jicama, and red bell pepper slices. Also, using meal prep techniques is a great way to eat healthy while saving time and money. Take a Staycation Rather than shelling out hundreds (or even thousands) of dollars on airline tickets, hotel reservations and tourist-trap excursions or entertainment, consider taking a staycation. This may involve taking a day trip to a nearby destination, or simply getting outside for a walk on the beach or a local hike if the weather is nice. If you’re looking for a stress-free option, just take a picnic lunch to a public park. You might be surprised at how many activities you can find that cost little to nothing…like enjoying a beautiful sunset. The saying is often true: “the best things in life are free.” Quit Smoking Cigarettes are among the most toxic substances known to humans. According to the American Lung Association, as cigarettes burn, they create about 7,000 chemicals,² many of which are poisonous. If you’ve become dependent on cigarettes to manage mood or stress, your health, as well as your hard-earned cash, is literally going up in smoke. If you smoke more than a pack a day, you’re likely spending thousands of dollars a year on cigarettes. Though breaking the habit can be extremely difficult, quitting smoking can be one of the best long-term investments in your physical and financial health. Weather-proof Your Home If you live in an area where the weather is harsh during the winter months, insulating, weather stripping, and caulking your house are all great ways to keep the cold air out and the warm air in. Sealing gaps around doors and windows can make your home feel warmer and may help you save on energy bills. Another good idea is to go from room to room in your house and evaluate what you can do to increase heat and reduce costs. Consider investing in heavy drapes and curtains to keep the warmth in. Set your thermostat to 68°F while you’re awake, and between 60-65°F when you go to sleep at night; if needed, use extra blankets or battery powered space heaters to stay warm. Get Your Kids Involved Teaching your kids how to save money can have life-long benefits. Plus, saving money can be a lot of fun, especially when you do it together as a family. Some examples: Make homemade holiday or birthday cards Inspect your pantry and fridge before shopping for groceries Enlist the help of your kids in cutting out coupons Collect coins in a jar for a family outing Teach your kids how to price compare online Adopt the envelope system to teach your kids how to save and invest Set savings goals and incentives (like a matching offer) for saving money These are just a few money-saving tips that include the entire family. Don't forget to ask you kids for ideas...they may come up with simple and fun ways to save. Discounts on Entertainment Entertainment and dining can be expensive, but there are ways to mitigate these costs. Whether you’re purchasing movie or concert tickets or visiting a zoo or amusement park, always check to see if they offer discounts for seniors, students, and military members, if any of those apply to you. Mark your calendar with free days at museums and national parks so you don’t forget them. Also, keep an eye out for deals on Groupon or purchase an Entertainment coupon membership online to save money on local entertainment and restaurants. Save On Supplements In a society where eating fast or processed food, consuming massive amounts of sugar, skimping on sleep, drinking too much caffeine and/or alcohol and not enough water, and consistently passing up on exercise has become the norm, supplements aren’t just a good idea, they’re critical to supporting and optimizing your health.³ Unfortunately, supplements can be expensive, especially those that contain quality ingredients. So, how can you get quality supplements at an affordable cost? Of all the money-saving tips listed above, we've saved the best for last... 2 Ways to Save on BrainMD Supplements Free Trials We understand it can be tricky to decide which supplement is right for you without trying it first. That’s why we offer Free Trials for 7 of our ultra-pure, high-quality supplements. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Brain & Body Power Daily packets containing multivitamins, omega-3 softgels, and a natural memory booster Brain & Memory Power Boost An advanced memory formula that boosts mental connectivity, sharpness, and sustained focus Focus & Energy Heighten mental clarity with clean, crash-free energy Happy Saffron Plus The happiness superherb with curcumin and zinc Neuro-C Vitamin C Liquid liposomal vitamin C for advanced brain and immune defense Put Me To Sleep Naturally Bite-sized support for optimal sleep Serotonin Mood Support Promotes positive mood and emotional balance [/wc_box] How It Works Step 1 – Select your FREE trial (just pay shipping) and get signed up today! Step 2 – Your free trial will arrive at your door with everything you need to begin boosting your brain health. Step 3 – After 14 days, you’ll automatically be enrolled in our VIP supplement subscription. You can adjust or cancel your subscription at any time – no questions asked. For more details regarding this offer or to begin your Free Trial today, click here. Subscription Delivery Service BrainMD offers a “set it and forget it” option so you never have to run out of your favorite supplements. Our subscription delivery service is available for most BrainMD supplements. How It Works First, select the supplement/s that you want delivered to your door each month. Then, pick the subscription option that works best for you: 1 bottle every month (15% savings) 3 bottles every 3 months (20% savings) 6 bottles every 6 months (25% savings) You may adjust, pause, or cancel your subscription at any time and for any reason. For more details regarding the subscription delivery service or to sign up today, click here. Start Saving Today One of the hardest parts of saving money is taking the first step. Hopefully these money-saving tips will help you get started with your short- and long-term savings goals. If you’ve had success with these, or other, saving strategies, feel free to share your insights in the comment section. 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. Ryu, S., & Fan, L. (2022). The relationship between financial worries and psychological distress among U.S. adults. Journal of Family and Economic Issues, 44(1), 16–33.https://doi.org/10.1007/s10834-022-09820-9 2. American Lung Association. (n.d.). What's in a cigarette? American Lung Association. https://www.lung.org/quit-smoking/smoking-facts/whats-in-a-cigarette 3. Rautiainen, S., Manson, J. E., Lichtenstein, A. H., & Sesso, H. D. (2016). Dietary supplements and disease prevention: A global overview. Nature Reviews Endocrinology, 12(7), 407–420. https://doi.org/10.1038/nrendo.2016.54
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Blood Work Basics: What You Need to Know to Improve Your Health
When was the last time you got your blood work done? In the past, some doctors recommended getting blood work done in conjunction with an annual physical. Depending on your genetics and current state of health, you may need to have a blood draw more frequently, especially if advised by your healthcare professional. Blood Work Basics Since you can’t change what you don’t measure, having important health indicators at optimal levels is critical to brain and body function. To help with emotional and physical well-being, be sure to periodically check your: Body mass index (BMI) – as your weight goes up, your brain function can go down Blood pressure (BP) – as your BP goes up, it can damage blood vessels and negatively affect the functioning of your brain Other key laboratory tests that can affect your brain and body – these should include CBC (complete blood count), general metabolic panel, and other specific test numbers. Let’s look at each of these blood work basics… Body Mass Index This measurement is the result of comparing weight to height. Optimal BMI is between 18.5 and 25 Overweight range falls between 25-30 Obese range falls between 30-39 Morbidly obese is 40 or more To determine your BMI, you can search online for a “BMI Calculator” and fill in your height and weight. Take this number seriously. Being overweight increases the risk for serious mood and memory issues, as well as problems with your heart and circulation, joints, and all your other organ systems. Blood Pressure Another of the blood work basics is blood pressure. Good blood pressure is critical for brain health. High blood pressure is associated with lower overall brain function, which can lead to bad decision-making and other mental difficulties. Low blood pressure means your brain and other organs may not be getting enough blood to function at their best. The American Heart Association and the American College of Cardiology have revised their guidelines, which now means anyone with a BP of 130/80 millimeters of mercury will be diagnosed with Stage 1 hypertension. Previously, a blood pressure of 140/90 was considered hypertension (the category of “prehypertension” no longer exists). This means more Americans than ever – half of all men¹ and 38% of women, or 103 million people versus 72 million before this change – are now considered to have hypertension. Here are the BP numbers you should know: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Optimal Systolic 90-120 Diastolic 60-80 Stage 1 Hypertension Systolic 130-139 Diastolic 80-89 Stage 2 Hypertension Systolic >/= 140 Diastolic >/= 90 Hypotension (low BP) Systolic < 90 Diastolic < 60 [/wc_box] Other Key Laboratory Tests In addition to the blood work basics detailed above, laboratory tests can provide important numbers. Ask your healthcare professional to order them, or you can order them yourself at websites like www.saveonlabs.com. If your numbers are less than ideal, be sure to work with your physician or other qualified healthcare practitioner to get them into optimal ranges. Here are just a few of the key lab tests, plus additional tests, that can provide insights into how well your body is functioning. Complete Blood Count (CBC) This blood test many physicians check first. It gives insight into the health of your bone marrow and other organs that produce your red and white blood cells. This test can reveal a great deal about your overall state of health. Low red cell count (anemia) can make you feel anxious and tired, and lead to memory problems. Enlarged red cells may mean you’re drinking too much alcohol. High white cell count may indicate infection. The proportions of the different white cell types can give useful information on the health of your immune system. General Metabolic Panel This panel checks the health of your liver and kidneys, as well as your fasting blood sugar and blood lipids – cholesterol and triglycerides – which, if high, can increase your risk for a heart attack. Why is high fasting blood sugar a problem? Over time, it can generate substances called glycates, which can cause circulatory (blood vessel) problems throughout your whole body, including your brain. Over time, these glycates can damage the vessel walls and make them vulnerable to breaking. Glycates from high blood sugar also can attack nerve cells. These include the electrically active vision-sensing cells of the retina at the back of the eye (retinal neuropathy), and nerve networks in the arms and legs (peripheral neuropathy). Long-term, the glycates from high blood sugar also can impair immunity² and slow the healing of wounds, cause premature wrinkling of the skin, and likely contribute to cognitive problems. Hemoglobin A1c, or HbA1c This test measures the blood levels of a glycate formed between sugar and hemoglobin. It’s especially valuable for diabetics because it’s a long-term measure of the average blood sugar levels for the prior two to three months, not just a short-term measure since these numbers are notoriously variable. Blood Lipids: Cholesterol and Triglycerides Abnormally high levels of cholesterol and/or triglycerides in the blood are important health measures, especially since they can cause atherosclerotic blood vessel disease that results in lowered blood delivery to the brain. LDL (low-density lipoprotein) cholesterol can be bad for the brain when levels are high. It’s important to know the particle size of your LDL cholesterol (ask your healthcare professional to order this test). Smaller LDL particles are more toxic than larger ones – they’re more able to penetrate the walls of blood vessels and cause or contribute to atherosclerotic plaque in the vessel wall. The type of cholesterol called HDL (high-density lipoprotein) can be protective for the circulatory system and for the brain. Regular exercise can raise HDL and lower LDL. Both these forms of cholesterol are essential to our health, but we need them to stay within normal ranges. C-reactive protein (CRP) This test is a useful measure of inflammatory activity in your body. Inflammation comes from the Latin word for “to set on fire.” Inflammation that continues long-term has been linked to many serious illnesses, including mood and other brain-related brain problems, heart and circulatory problems, liver problems, joint pain, and a variety of problems with other organs. CRP is a good indicator of long-term inflammation and can be elevated if you’ve had a cold or recent injury. Be sure to inform your practitioner if you were having these issues when you got the CRP test. Homocysteine (HC) This is a substance produced by our normal metabolic activity. In healthy people, it’s recycled as it’s generated and doesn’t reach high levels in the blood. High blood homocysteine is associated with atherosclerosis (hardening and narrowing of the arteries) and an increased risk for heart problems and, potentially, stroke. Recycling of HC requires the vitamins folate, B12, and sometimes also B6 and B2. High HC could indicate a deficiency of any of these vitamins. If you decide to take a folate supplement, always look for methylfolate – the body utilizes it much better than synthetic folic acid. It’s important to have good folate status because it’s required for producing and regulating DNA and other genetic material, for a variety of brain neurotransmitter systems, for the sleep hormone melatonin, for the myelin that electrically insulates nerve cells, and for numerous other essential functions. Many people have a genetic folate mutation that can be better managed using methylfolate. If you believe you may have a folate problem, ask for a red cell folate test, not a whole blood folate, because it’s far more accurate. Ferritin Saturation: Indicator of Iron Status Iron is an essential mineral for us, but it’s so highly reactive it must be kept packaged up, or buffered, by specialized proteins. Ferritin is the most common iron buffer, and the amount of iron per unit ferritin (“saturation”) is a sensitive measure of iron stores. High ferritin saturation levels are associated with inflammation³ and other problems. Low levels are associated with anemia, fatigue, and numerous other problems. Women often have lower iron stores than men, due to blood loss from menstruation, but are healthy if they have normal-range ferritin saturation. Some theorize that this is one of the reasons why women tend to live longer than men. If your ferritin saturation level is low, consider taking iron. Always be sure that you’re truly iron-deficient before you elect to take an iron supplement – if it escapes control it can be a major risk factor for cardiovascular problems. Anyone with high ferritin saturation should discuss with their physician whether to donate blood – this would help lower the ferritin saturation level. Omega-3 Index Though not respected as blood work basics by many in the medical field, omega-3 fatty acids EPA and DHA are essential for health – they’re practically vitamins. The Omega-3 Index is a measure of the proportion of EPA + DHA in the membranes of your red blood cells, and directly reflects their levels in the brain and other organs. The Omega-3 Index is a clinically validated biomarker of your overall health, and a low level suggests your brain health may be at risk. Your risk of cognitive decline may significantly rise when your Omega-3 Index is low. Aim for a level above 8 percent; 4 percent or lower suggests risk for cardiovascular, brain, and other health problems. You can purchase the test here. Vitamin D Vitamin D isn’t just a nutrient essential for health – it’s the basis for a hormone that regulates a wide range of important body functions. Low levels of vitamin D have been associated with low mood, cognitive problems, heart and circulatory issues, reduced immunity, and shorter lifespan. The best blood test to get measures the 25-hydroxyvitamin D level. If you decide to take a vitamin D supplement, make sure it’s vitamin D3, not D2. The D3 form is preferred by the body, and the D2 form may negatively interfere with the benefits of D3. Thyroid Panel The thyroid gland is a metabolic “gas pedal” for the body – it regulates our overall metabolic activity, including our body temperature. Abnormal thyroid hormone levels have many negative consequences for health. Having low thyroid levels, or hypothyroidism, is associated with weight gain and heart problems. Low thyroid symptoms also include fatigue, low mood, mental fog, dry skin, hair loss (especially the outer third of your eyebrows), feeling cold when others feel normal, and constipation. Overactive thyroid (hyperthyroidism, less common than hypothyroidism) is associated with tiredness, weight loss, feeling too hot and profusely sweating; muscle weakness, rapid heartbeat; eye irritation or discomfort; anxiousness, irritability, and menstrual irregularities. Here are a few thyroid panels your healthcare professional may order for you if they suspect you have issues with your thyroid: TSH (thyroid-stimulating hormone) Total T3 Free T4 Thyroid antibodies Unfortunately, there’s no single test result that will properly diagnose abnormal thyroid function. The key is to get your blood test results and consult with a physician who’s knowledgeable in this area, an endocrinologist if necessary. Know Your Important Numbers Keeping up with the blood work basics and other tests we’ve covered is critical to maintaining peak brain and body function. If any of these test results come back outside the healthy range, have them confirmed. Otherwise, your brain and other organs could be at risk for serious health problems. Work with your physician or other qualified, nutritionally-informed healthcare provider, to determine which of these panels (or others, such as a hormone panel, which may include testosterone, estrogen, and progesterone for men and women) you should get with your next blood draw. They can help you understand the results and how to get them into a healthy a range (if they aren’t already). Hopefully these blood work basics have given you a deeper knowledge of the various blood tests and why they're important for you to keep and eye on. Get in the habit of checking your important health numbers on an annual basis, or sooner, as recommended by your physician or healthcare provider. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. 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. Ostchega, Y., Fryar, C. D., Nwankwo, T., & Nguyen, D. T. (2020). Hypertension prevalence among adults aged 18 and over: United States, 2017–2018. NCHS Data Brief, (364), 1-8. National Center for Health Statistics. https://www.cdc.gov/nchs/data/databriefs/db364-H.pdf 2. Jafar, N., Edriss, H., & Nugent, K. (2016). The effect of short-term hyperglycemia on the innate immune system. American Journal of the Medical Sciences, 351(2), 201-211. https://doi.org/10.1016/j.amjms.2015.11.011 3. Cankurtaran, M., Yavuz, B. B., Halil, M., Ulger, Z., Haznedaroğlu, I. C., & Arıoğul, S. (2012). Increased ferritin levels could reflect ongoing aging-associated inflammation and may obscure underlying iron deficiency in the geriatric population. European Geriatric Medicine, 3(5), 277-280. https://doi.org/10.1016/j.eurger.2012.06.002
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Beginner's Guide to the Gluten-Free Diet + Best Foods to Choose and Lose
Eating gluten-free is not a fad. Unlike other food trends such as the paleo and keto diets, abstaining from gluten is a medical necessity for roughly 7% of Americans. Add to this the fact that gluten-related problems are on the rise, and it’s no wonder more individuals than ever are adopting a gluten-free diet. What Is Gluten? Gluten is a collective term referring to the natural proteins found mainly in wheat, rye, barley, and triticale. It’s what makes the texture of bread and baked goods so appealing. It acts as a binder too, making it great for gravies and sauces. Respected medical institutions say that gluten isn’t bad – for most people. However, it is bad for certain people who have a genetic predisposition to being gluten intolerant or sensitive. What Is Gluten Intolerance? Approximately 1% of Americans have celiac disease (CD),¹ which manifests as the most severe form of gluten intolerance. For these people, gluten-free eating is critical. CD is a hereditary autoimmune complication where the immune system sees gluten as an invader and attacks the tiny villi that line the intestinal wall, causing damage, inflammation, and malabsorption. Symptoms range from mild (fatigue, bloating, alternating constipation, and diarrhea) to severe (unintentional weight loss, malnutrition, intestinal damage). Left untreated, celiac disease may lead to non-intestinal symptoms including iron deficiency, fatigue, bone loss, spleen issues, reproductive problems, neurologic issues, skin rashes, and abnormal cell growth. What Is Gluten Sensitivity? Roughly 6% of Americans suffer from what’s called non-celiac gluten sensitivity.² Gluten sensitivity is attributed to those who have tested negative for celiac and wheat allergies, yet still have mild symptoms. After a 2015 research study³ found intestinal permeability in individuals exposed to gluten but with no known sensitivity to gluten, some medical professionals took it as validation that gluten, to varying degrees, causes problems for everyone. Although more clinical research is needed, anecdotal evidence appears to underscore this finding. It also may explain why so many surveyed Americans (63%) by the Consumer Reports National Research Center believe that a gluten-free diet could improve their health. Beginner's Guide to Gluten-Free If you want to know how to live gluten-free, here’s a basic overview of the gluten-containing food types you’ll need to drop. The Big Three The best starting point is to cut out the big three gluten-containing grains: wheat, barley, and rye. Yes, that means letting go of most bread, baked goods, and pasta. It also means being careful about sauces, gravies, spices, salad dressings, and more, as they tend to have wheat or wheat gluten added in. Barley is commonly found in malt (malted anything – barley flour, milk, syrup, flavoring, vinegar, etc.), food coloring, soups, beer, and Brewer’s yeast. Rye is in bread, beer, and cereals. Other Sources of Gluten Gluten is in triticale and sometimes oats, which are naturally gluten-free but can be cross-contaminated during processing. Gluten is found in all sorts of products including candy, croutons, French fries, imitation meat or seafood, seitan, hot dogs, and processed lunch meats, chips, and soups. Gluten-Free Foods Thankfully, there are more gluten-free options on market shelves today than ever before. A gluten-free label means that the product has fewer than 20 ppm of gluten, as per FDA standards. You can find gluten-free flours, baked goods, bread (usually refrigerated), and snack foods in most grocery stores. But remember, gluten-free, especially as it pertains to snack foods, doesn’t always mean healthy. Check for high sugar and fat content. There are plenty of grains and starches that are naturally gluten-free with delicious taste and texture including cassava, quinoa, sorghum, millet, buckwheat, gluten-free oats, nut flours, chia, and more. Savor fresh fruits and veggies, beans, seeds, legumes, lean unprocessed meats, fish and poultry, and selected dairy products. Gluten-Free Diet Benefits Gluten-sensitive people can experience relief when gluten is removed from their diet, but there are more benefits, too. When you avoid gluten, you avoid a host of processed foods such as fast food, baked goods, and cereals, which are typically high in calories, sugar, and unhealthy fats. As a result, people often lose weight and report feeling less fatigued as they shed pounds. Also, people who stop eating gluten-containing foods typically replace them with healthier foods such as fruits, vegetables, and healthy fats and proteins, all of which can help enhance well-being. Gluten-containing whole grains are naturally rich in iron, calcium, fiber, thiamin, riboflavin, niacin, and folate. Be sure you’re getting these nutrients in other foods or through supplementation! 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: Daley, S. F., & Haseeb, M. (2025, February 4). Celiac disease. In StatPearls. StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK1727/ Igbinedion, S. O., Ansari, J., Vasikaran, A., Gavins, F. N., Jordan, P., Boktor, M., & Alexander, J. S. (2017). Non-celiac gluten sensitivity: All wheat attack is not celiac. World Journal of Gastroenterology, 23(40), 7201–7210. https://doi.org/10.3748/wjg.v23.i40.7201 Hollon, J., Puppa, E. L., Greenwald, B., Goldberg, E., Guerrerio, A., & Fasano, A. (2015). Effect of gliadin on permeability of intestinal biopsy explants from celiac disease patients and patients with non-celiac gluten sensitivity. Nutrients, 7(3), 1565–1576. https://doi.org/10.3390/nu7031565
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Is There a Link Between Stress and Digestion?
Have you ever had a public performance or speech to give and not been able to eat beforehand? Or have you experienced constant stomach upset during a stressful time? These are examples of how stress can impact your digestion. Indeed, the body’s nervous system and gut are closely linked. Intense stress may have a temporary impact on digestion. However, extreme stress can lead to more serious digestive health issues. Here’s what you need to know about stress and digestion, as well as ways to find calm to protect your gut. The Gut-Brain Connection Did you know your gut is lined with millions upon millions of neurons? It’s true – some experts report there’s more neurons in the gut than in the human spinal cord. These millions of nerve cells line your gut from your esophagus to your rectum – and comprise what’s called the enteric nervous system that regulates digestion. It’s sometimes called the “second brain.” The enteric nervous system is part of the greater autonomic nervous system, which controls involuntary life-sustaining functions such as breathing, your heartbeat, blood pressure, and body temperature. Your gut’s close connection to the brain is what makes it so sensitive to stress. Stress and Digestion When the body’s “fight or flight” stress response is activated by what your brain perceives to be a threat, it triggers a cascade of physiological changes controlled by the sympathetic nervous system. Your heart rate, blood pressure, and respiration increase – and your digestion slows. These changes allow your body to fight off the threat or flee. The body slows the processes that aren’t necessary for survival (such as digestion) and quickens the ones that are critical. Once the threat has passed, the parasympathetic nervous system is activated, and your body’s blood pressure returns to normal, heart rate comes down, breathing settles down – and digestion resumes. The parasympathetic nervous system is often referred to as the “rest and digest” response. It returns the body to homeostasis after a stressful event. The sympathetic and parasympathetic nervous systems are also part of the autonomic nervous system. However, in today’s world, there are numerous perceived threats in daily living, which can keep the body in a fight or flight stress response continually. This intense, persistent stress can wreak havoc on digestive health. Stress-Related Digestive Issues Temporary and milder bouts of stress can cause nausea, indigestion, diarrhea, and constipation. Research¹ has shown that prolonged, extreme stress can decrease blood flow to the gut and lead to cramping, inflammation, and an imbalance of gut bacteria. These, in turn, can exacerbate more serious gastrointestinal (GI) health problems. Intense stress can lead to acid reflux, inflammatory issues in the gut, and irritable gut health problems too. The American Psychological Association reports that stress in early life can alter the development of the nervous system as well as the body’s reaction to stress.² These changes can increase the risk for later gut health issues as well. What’s more, having these conditions may trigger feelings of anxiousness, causing a vicious circle of stress. Stress can create digestive distress in other insidious ways too. These include: Making the process of swallowing foods difficult or increasing the swallowing of air, which increases burping, gassiness, and bloating. Causing stomach pain – when stress makes pain, bloating, nausea, and other stomach distress may be felt more acutely. Severe stress can cause vomiting. Dramatically increasing or decreasing appetite. An increased appetite can promote unhealthy food choices, which can cause more stress. Affecting motility in the GI tract – either by speeding it up or slowing it down, which can cause either diarrhea or constipation – and in some cases may cause painful muscle spasms in the bowel. 5 of the Best Ways to Manage Stress and Support Healthy Digestion The good news is that there’s a lot you can do to keep stress levels in check to allow your body to “rest and digest.” Among the top recommendations are the following: Diaphragmatic Breathing – Shown to help calm feelings of anxiousness, practice taking deep breaths for a number of counts, holding it in between, and then breathing out to the same number of counts. Do it 10 times. Practice Regular Exercise – Aerobic exercise, when you get your heart rate up, is especially good for relieving stress. Yoga and Meditation – Yoga and meditation may help to reduce feelings of anxiousness. Practice one or both regularly to help you handle stressful life situations better. Psychotherapy – Psychotherapy (especially cognitive behavioral therapy) can help you better manage the stresses and challenges that can contribute to digestive distress. Hobbies – When you get lost in a hobby or activity you enjoy, it helps you to get into a flow state of relaxation, which can activate the parasympathetic nervous system and help you to relax. A Calming Note Sometimes doing nothing at all except for sipping a cup of herbal tea and staring out the window is all one needs for relaxation. Keep your thoughts calm, and your gut will follow. However, if you’re experiencing serious gut health problems, be sure to reach out to your medical doctor. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. 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. American Psychological Association. (2024, October 21). Stress effects on the body. https://www.apa.org/topics/stress/body 2. Konturek, P. C., Brzozowski, T., & Konturek, S. J. (2011). Stress and the gut: Pathophysiology, clinical consequences, diagnostic approach, and treatment options. Journal of Physiology and Pharmacology, 62(6), 591–599. https://pubmed.ncbi.nlm.nih.gov/22314561/
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Ashwagandha - Brain Boosting Ingredients | BrainMD
If we are what we eat, we’re made up of much more than the meal we cooked for dinner. It’s important to pay attention to your ingredients. Here at BrainMD, we offer supplements with ingredients that improve brain health and the functioning of many of our other organs. In this blog series, we’re taking a closer look at our ingredients’ origins, uses, and recipes, so you can incorporate the best ones into your diet. Ashwagandha is one ingredient we recommend, and it’s found in our supplement, Focus & Energy, which boosts mental focus, energy, and endurance without the jitters of a caffeine crash.* It helps us cope with life's everyday mental and physical challenges while promoting healthy memory and attention.* Ashwagandha & Ayurvedic Medicine Ashwagandha has been used in an ancient style of medicine called Ayurveda. Originating in India, it’s both the world’s oldest medical system and still very much part of India’s traditional health care system. The holistic method behind this type of treatment is meant to blend mind, body, and environment for a completely balanced state of health and wellbeing. This plant is an adaptogen, meaning it helps the body adapt to stress. The Ashwagandha plant is known scientifically as Withania somnifera and also as Indian ginseng and winter cherry. The word ashwagandha means “smell of the stallion” for the plant’s natural odor, while somnifera means “sleep-inducing.” The roots, leaves, and stems of the plant all have traditionally been used for health benefits, but root preparations have been most widely employed (and most intensively researched). Ashwagandha Active Ingredient The main active substances in the root are a variety of steroidal lactones (also called “withanolides”), alkaloids and saponins. Common Uses The body uses this adaptogenic herb in a number of ways to support its homeostasis and cope with existing challenges, most typically related to stress.¹ Homeostasis is the collective of processes that the body uses to maintain a positive balance of all the conditions necessary for continued life. Other well studied adaptogenic herbs include rhodiola, Asian (Panax) ginseng, holy basil, camellia sinensis (tea), turmeric, phellodendron, and magnolia. Ashwagandha has such versatile benefits, it is sometimes called “Queen of Ayurveda”. Ashwagandha Brain Benefits In actual human clinical trials, Ashwagandha root concentrates have shown protection against stress and lowered the stress hormone cortisol; reduced anxiety; improved memory,² mental focus, fatigue, and sleep quality; lowered food cravings; improved antioxidant defenses; improved thyroid, circulatory, bone marrow, and joint function; speeded muscle recovery and strengthening; and promoted healthy sex drive. The roots and leaves can be used in teas and can be used in powder form for recipes. Always consult with your doctor before introducing this ingredient to your diet, especially if you may be pregnant or take other medications for mental health. Ashwagandha Recipes Ashwagandha has a bitter taste and doesn’t always mix well with the food we eat. Dietitians have recently theorized that bitterness has an important place in our nutritional diets, despite most popular foods favoring salty and sugary flavors. The most common way of eating ashwagandha is in its powdered form. When considering adding ashwagandha powder to your diet, learn about how bitter tastes are complemented by sweet and salty flavors. This will help you get creative for introducing this ingredient to your diet, but the best go-to pairing is with chocolate. Here are some recipes that incorporate ashwagandha: Chocolate Pudding & Ashwagandha ½ cup Unsweetened Almond Milk. 1 heaping scoop Chocolate OMNI Protein Powder. 3 tbsp (15g) Unsweetened Cocoa Powder. 1 medium-size (100g) Ripe Banana, Frozen. Make it easier by peeling bananas and putting them in plastic bags in the freezer. 1 handful Spinach Good for some extra greens. ½ a teaspoon of ashwagandha powder. Chocolate Shake & Ashwagandha 1 heaping scoop Chocolate OMNI Protein Powder. ½ cup Frozen Raspberries. ½ cup Frozen Strawberries. 1 cup Unsweetened Almond Milk. ½ a teaspoon of ashwagandha powder. Remember, you can also get a clinically proven daily dose of Ashwagandha root concentrate by taking our Focus & Energy supplement, which is in capsules with no bitter taste. This supplement is very popular and provides the additional adaptogens Green Tea Extract (high in EGCG, gently decaffeinated), standardized rhodiola and Asian Ginseng, and the essential nutrient choline, to keep you mentally sharp all through the day.* 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. Speers, A. B., Cabey, K. A., Soumyanath, A., & Wright, K. M. (2021). Effects of Withania somnifera (Ashwagandha) on stress and the stress-related neuropsychiatric disorders anxiety, depression, and insomnia. Current Neuropharmacology, 19(9), 1468–1495. https://doi.org/10.2174/1570159X19666210712151556 2. Xing, D., Yoo, C., Gonzalez, D., Jenkins, V., Nottingham, K., Dickerson, B., Leonard, M., Ko, J., Faries, M., Kephart, W., Purpura, M., Jäger, R., Sowinski, R., Rasmussen, C. J., & Kreider, R. B. (2022). Effects of acute Ashwagandha ingestion on cognitive function. International Journal of Environmental Research and Public Health, 19(19), 11852. https://doi.org/10.3390/ijerph191911852
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This Is What Stress Can Do To Your Body
Merriam-Webster Dictionary defines stress as “a physical, chemical, or emotional factor that causes bodily or mental tension and may be a factor in disease causation.” The “tension” caused by stress can serve a purpose. At times, our body needs a certain amount of tension to help us meet goals, solve problems, adapt to challenges, and help us to be resilient. A healthy stress response can also protect us from danger, and in some instances, be life-saving! However, as the definition suggests, stress “may be a factor in disease causation.” In fact, research cited by the American Institute of Stress estimates 60-80% of all primary care doctor visits are for stress-related causes.¹ So why is stress causing so many problems? Let’s look at what stress does to your body. Short-Term Effects of Stress Your body has a built-in fight or flight stress response that’s truly remarkable. Imagine a scenario where you encounter a threat. Almost instantaneously, your hypothalamus at the base of your brain sends an alert signal out to your body. A combination of neural and hormonal signals direct your adrenal glands to release a surge of hormones, which includes adrenaline and cortisol. The adrenaline increases your heart rate and blood pressure and provides you with a boost of energy. In a flash, you react. Cortisol, your body’s primary stress hormone, then immediately releases glucose into your bloodstream, and boosts your brain’s use of glucose and signal substances to be on the ready for tissue repair. Then it shifts your body to survival mode, reducing nonessential functions – altering immune responses while slowing the digestive and reproductive systems and growth processes. Next, your body’s natural alarm response communicates with the area of your mind that manages mood, motivation, and fear. Your singular focus becomes survival and safety. Once the threat has passed, hormone levels subside and your body responds by normalizing heart rate and blood pressure. Soon, the body resumes regular functioning. Long-Term Effects of Stress Unfortunately, modern living is chock-full of stressors, and many over-doers don’t take much-needed downtime to rejuvenate. When you deal with multiple stressors every day, you may experience extreme stress. When this occurs, your stress response system never turns off and your body becomes overexposed to cortisol and other stress hormones. This can impact most of your body’s processes and cause a host of problems over time. Prolonged stress can lead to: Anxious feelings Low mood Compromised memory and concentration Sleeplessness Greater risk of heart and blood pressure issues Fertility problems Weakened immune system Digestive issues Weight gain/loss Headache/Stomachache Learning to keep stress levels in check is an essential part of healthy living. While the term “stress reduction” may not be glamorous, the good news is many activities that reduce stress are enjoyable, and can even enhance your quality of life. Here are several research-backed, stress-reducing ideas to get you started: 8 Ways to Manage Stress So You Can Enjoy Your Life 1. Build a Healthy Support Network We all need encouraging and trustworthy people we can rely on during difficult times. Having just a few good friends and confidants can make a world of difference. 2. Spend Time in Nature Visiting natural environments can be beneficial in reducing both physical and psychological stress levels. Start with a simple walk in the park or stroll along the beach. 3. Practice Yoga Don’t worry, you need not be overly bendy. There are plenty of yoga classes available in most communities for all ages and skill levels. 4. Get Regular Massages Depending on your budget, treat yourself to a 20-minute chair massage or a full-body massage. 5. Meditate Not all meditation is difficult. There are many options out there. Try one that works for you and do it on a consistent basis. 6. Deep Breathing A simple exercise to reduce stress is to breathe in for 8 seconds; hold it for 8 seconds; breathe out for 8 seconds, and then hold it for 8 seconds. Repeat 4 times. Try it. You should feel the difference right away. 7. Regular Physical Exercise The stress-reducing effects of exercise are well-documented.² Pick up a new sport, dance, go for a run, walk, or bike ride. Whatever activity you enjoy, do it regularly. 8. Learn to Laugh Laughter can help relieve stress, especially in difficult situations. Humor can lighten the mood and make things feel a little less tense. Since having a good laugh may give you a much-needed mood boost, go out and have fun with a group of friends or watch a comedy movie or TV show. Give Stress a Rest It’s important to make sure your stress-reducing activities don’t cause you more stress. Pick one, or more, of the above stress-less habits and start experiencing the calm they can bring 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: Nerurkar, A., Bitton, A., Davis, R. B., Phillips, R. S., & Yeh, G. (2013). When physicians counsel about stress: Results of a national study. JAMA Internal Medicine, 173(1), 76–77. https://doi.org/10.1001/2013.jamainternmed.480 Childs, E., & de Wit, H. (2014). Regular exercise is associated with emotional resilience to acute stress in healthy adults. Frontiers in Physiology, 5, 161. https://doi.org/10.3389/fphys.2014.00161
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10 of the Best Ways to Avoid Colds and Flus This Winter
Are you prepared for cold and flu season? Though there’s no guaranteed way to avoid getting sick during the winter months, supporting your immune system is a great place to start. Boost your immunity this winter and fight colds and flus with these healthy strategies… 10 Natural Ways to Avoid Colds and Flus This Winter 1. Decrease Stress Take time out of your day to enjoy relaxing activities, like listening to music or meditating. When you experience stress, your body increases hormones (like cortisol and adrenaline) which can tax your immune system and raise your risk of contracting the common cold and other viruses. Stress-reducing activities can have a positive effect on the immune system. 2. Go Somewhere Sunny If getting sufficient levels of UVA (ultraviolet A) rays from the sun proves difficult during the winter months, especially if you live anywhere near the Great White North, consider saving up some money earlier in the year for a vacation to a sunny destination (the Caribbean, for instance) during the winter. This will make enduring the cold, dark months more bearable. 3. Regular Exercise Getting 30 minutes of physical activity daily can increase your blood circulation and help strengthen your immune system. Exercise helps antibodies and white blood cells¹ move around the body faster, so they may detect illnesses quicker. The increase in circulation also helps transport healthy hormones that warn the immune system of intruding pathogens. 4. Eat Healthy Eating a balanced diet is common sense for overall well-being. While no single food will magically fend off a cold or flu, certain nutrients can help protect your body from billions of bacteria, viruses, and other germs. Some nutrients and foods with added benefits to help prevent colds and flus include: Garlic, ginger, spinach, beans, and other legumes Active omega-3 fatty acids (EPA + DHA), found in salmon, tuna, and other cold-water fish Zinc-rich foods, like oysters, crab, grass-fed lean meats and poultry, and chickpeas Selenium-rich foods, such as broccoli, sardines, tuna, brazil nuts, and barley Vitamin C-rich foods, like bell peppers, strawberries, papaya, Brussels sprouts, kale, and citrus fruits Vitamin E-rich foods, including almonds, peanuts, hazelnuts, and sunflower seeds 5. Light Up Your Life Daily exposure to appropriate levels (even just 10 to 30 minutes a day) of direct sunlight will help keep you in a good mood and boost vitamin D3 tissue levels that promote healthy immunity. If you find it challenging to get enough natural light during the winter, consider buying a lightbox or vitamin D lamp for your home or work desk. These alternate light sources simulate noontime sunshine without the UV rays that cause skin cancers. Be sure to purchase a lightbox that has been proven to increase vitamin D levels, features several different settings to prevent eyestrain and is as close as possible to the natural sunlight spectrum. 6. Boost Vitamin D Levels Vitamin D is crucial for healthy immune function, as well as for maintaining a positive mood during the winter months. Getting necessary amounts of vitamin D can be particularly challenging during the winter season – typically from November to March – when there are fewer hours of sunlight and when the sun itself is less intense. Due to colder temperatures and inclement weather, the tendency for many people is to stay inside where it’s warm and hunker down for the winter. However, failure to get enough vitamin D, as well as exercise, can lead to health problems and other mental and physical difficulties. It’s recommended that you get your blood vitamin D tested. If it’s less than 30 nanograms per milliliter of blood, take a vitamin D3 supplement (up to 10,000 IU per day until you exceed this threshold blood level). 7. Make Room for Mushrooms Whatever variety you choose – shiitake, maitake, reishi, enoki, or oyster – Japanese mushrooms are a great immunity booster. They contain beta-glucans (a unique category of large, branching, complex carbohydrates) that don’t affect blood sugar but remarkably enhance immune activity against infections. They also have ergothioneine, a powerful antioxidant that doesn’t get destroyed during the cooking process and may enhance immunity. Sauteed mushrooms make a flavorful (and filling) addition to entrees and vegetable dishes, without contributing a lot of calories! 8. Drink More Water Hydration is key not only to brain function but to whole-body health. Every system in the body needs adequate hydration to function properly. Water helps to cleanse the body and remove toxins, including germs. By keeping body systems – especially the respiratory system – well-hydrated, you can enhance your cold-fighting potential. 9. Get Restful Sleep Sufficient sleep supports healthy immune functioning, while sleep deprivation can depress your immunity. According to a sleep study published in the journal Seminars in Clinical Neuropsychiatry, significant detrimental effects on immune functioning² can be seen after just a few days of total sleep deprivation or even several days of partial sleep deprivation. While required levels of sleep may vary, adults should try to get an average of 7 to 9 hours of sleep per night. Those with a compromised immune system should get more sleep. Quality sleep stimulates the immune system, which should help minimize problems with colds and flus during the long winter months. 10. Quality Nutrition Due to shorter days and colder weather, lifestyle changes can be difficult to implement during the winter season. However, this is a crucial time of year to focus on staying healthy. To naturally boost and maintain your immune system, it’s important to create healthy habits for overall well-being. One of the best ways to boost your immunity during cold and flu season is with high-quality vitamins, minerals, and nutrients. Developing a supplement routine is nutritional insurance for winter wellness. At BrainMD, we’re dedicated to providing the highest purity nutrients to support your immunity and well-being. For more information about our full list of supplements, 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. University of Turku. (2024, July 3). Already 30 minutes of exercise increases the proportion of tumor-killing white blood cells in blood. ScienceDaily. https://www.sciencedaily.com/releases/2024/07/240703131806.htm 2. Rogers, N. L., Szuba, M. P., Staab, J. P., Evans, D. L., & Dinges, D. F. (2001). Neuroimmunologic aspects of sleep and sleep loss. Seminars in Clinical Neuropsychiatry, 6(4), 295–307. https://doi.org/10.1053/scnp.2001.27907
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These Are 5 of the Best Natural Ways to Manage Food Allergies
If you or someone you love suffers from food allergies, you know how challenging they can be. With severe, life-threatening cases, they can be downright terrifying. Indeed, food allergies aren’t to be taken lightly. Yet, with individuals having so many restrictive diets, food intolerances, and food allergies in today’s world, it gets confusing! Here are the basics on food allergies, as well as tips for minimizing reactions. About Food Allergies Food allergies are very common – and they affect certain demographics more than others. According to a report from the U.S. Centers for Disease Control and Prevention (CDC) earlier this year, nearly 6% of children and adults have food allergies. Also, children and Black, Non-Hispanic adults are slightly more likely to have food allergies than the general population. A food allergy occurs when your immune system perceives a particular food or a substance in a food as a dangerous threat or invader. In defense, the immune system produces antibodies called Immunoglobulin E (IgE). These antibodies travel to cells that release chemicals, which causes an allergic reaction. A food allergy always triggers an immune response to greater or lesser degrees. Food allergies differ from food intolerances. Food intolerances occur when your digestive system has trouble breaking down a certain food. Also called a food sensitivity (think gluten or dairy), it usually results in symptoms such as gas, bloating, diarrhea, and abdominal pain. Food intolerances aren’t life-threatening and usually resolve themselves in hours. Many people have food restrictions as well due to heart health issues, blood sugar issues, weight maintenance, or personal/religious beliefs. The key idea to remember about food allergies is that they involve an immune response. While most symptoms from food allergies are mild, affecting the skin or digestion, some can be severe. The CDC reports that food allergies are responsible for approximately 30,000 emergency room visits and 150–200 deaths each year.¹ They can be tricky too as allergic reactions to foods can change over time. While an initial reaction may cause mild problems, a future exposure might be severe or vice versa. Allergies tend to run in families but there’s no genetic marker to predict who will develop one. Some research indicates that the younger siblings of a child with a peanut allergy will likely be allergic to peanuts as well.² Top Foods that Cause Allergic Reactions The FDA lists the following 9 top food allergens, which are responsible for more than 90 percent of allergic reactions to foods. Milk Egg Fish Shellfish Tree nuts Wheat Peanuts Soybeans Sesame Children may outgrow their allergic reactions to milk and to eggs, but peanut and tree nut allergies tend to persist. Adults are most commonly allergic to nuts, fish, and shellfish – as well as certain fruit and vegetables (due to pollen cross-reactivity). Pollen cross-reactivity is referred to as pollen food allergy syndrome or oral allergy syndrome. It’s a contact allergic reaction that occurs upon contact of the mouth and throat with raw fruits or vegetables that contain a protein similar to a protein in pollen, which then triggers the immune response. Cross-reactivity can occur with other foods as well. For example, an individual allergic to one tree nut may be cross-reactive to others, or someone allergic to shrimp may react to crab and lobster. Symptoms of Food Allergies Symptoms of food allergies typically involve the skin, respiratory tract, gut, and cardiovascular system. Here are some of the most common: Itchy or tingling sensation inside the mouth, throat, or ears Hives, itching, or eczema Tight, hoarse throat; trouble swallowing Swelling of the lips, face, tongue and throat or other parts of the body Shortness of breath Wheezing Repetitive cough Dizziness, lightheadedness, or fainting Abdominal pain, diarrhea, nausea, or vomiting Weak pulse Pale or blue coloring of skin Circulatory collapse Symptoms usually occur within two hours of ingestion, but often they start within minutes. In rare instances, the reaction may be delayed by four to six hours or more. The most severe and frightening allergic reaction to a food allergen is called anaphylaxis. Potentially life-threatening, the signs of anaphylaxis may include: Constriction of the airways Swollen throat or a lump sensation in the throat, making it hard to breathe Shock with a dramatic drop in blood pressure Rapid pulse Dizziness, feeling lightheaded, or loss of consciousness This type of severe reaction occurs when the over-release of chemicals puts the person into shock. Emergency treatment is critical in such circumstances. If anaphylaxis goes untreated, it can cause coma or even death. Anaphylaxis is generally treated with the administration of epinephrine. Individuals who have severe food allergies may carry an EpiPen, which allows for immediate dispensing of epinephrine to counter an allergic reaction. Epinephrine works quickly to open up the airways, improve blood pressure, and accelerate heart rate. 5 of the Best Natural Ways to Manage Food Allergies If you think you have a food allergy, here’s what experts recommend. 1. See An Allergist An allergist can administer a skin-prick test or blood test to measure if your body’s immune response is activated by a particular food exposure, which is helpful in ruling out certain foods. An allergist can also educate you about your food allergies and strategize on what you can do to minimize exposure. 2. Always Read Labels Food labels are required to include information about major allergens. They will tell you if a food product contains milk protein or byproducts of wheat, for example, or whether a food was produced in a facility that processes nuts. 3. Make Cooking at Home Safe In extreme cases of food allergies, you may need to completely eliminate allergen-containing foods from your home. More likely though (if you live with other people), you simply need to take measures to avoid cross-contamination. It’s a good idea to have two sets of cooking and eating utensils – one solely for the allergic person. Take care to thoroughly wash dishes and utensils using hot water between uses. 4. Ensure Your Safety When Dining Out When dining out, always tell restaurant staff (server, manager, or chef) or your dinner host about your food allergy and express the importance of avoiding your specific food allergens. Strongly consider carrying a “chef card,” which is a printed notecard you can fit in your wallet that states your specific allergies, their severity, and the need for kitchen staff to use clean surfaces and utensils be free of traces of your food allergens. 5. Have Medication and a Plan Have a plan that you can create with your allergist of the steps you’ll take if you accidentally eat an allergen. Carry a printed copy of the plan with you. If your allergist has prescribed emergency medication for you (EpiPen or TwinJet), always carry two current doses with you. Enjoy Food If you or your loved one takes these precautions and works with an allergist, it will surely lessen your fears, minimize allergic episodes, and increase your enjoyment of food and life. 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. Radke, T. J., Brown, L. G., Faw, B., Hedeen, N., Matis, B., Perez, P., Viveiros, B., & Ripley, D. (2017). Restaurant food allergy practices — Six selected sites, United States, 2014. Morbidity and Mortality Weekly Report, 66(15), 404–407. U.S. Department of Health and Human Services, Centers for Disease Control and Prevention. https://www.cdc.gov/mmwr/volumes/66/wr/mm6615a3.htm 2. Hourihane, J. O., Dean, T. P., & Warner, J. O. (1996). Peanut allergy in relation to heredity, maternal diet, and other atopic diseases: Results of a questionnaire survey, skin prick testing, and food challenges. BMJ, 313(7056), 518–521. https://doi.org/10.1136/bmj.313.7056.518
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Here Are Some of the Best Ways to Prevent Tech Neck
Are you reading this on your phone or laptop? If so, you might be falling victim to a modern-day issue known as “tech neck” (or “text neck”). Let’s delve into what tech neck is and how it might be harming your health. What Is Tech Neck? In today’s digital age, where screens dominate our daily lives, the prevalence of tech neck is on the rise. But what exactly is tech neck? It refers to the strain and discomfort in the neck and upper back caused by prolonged use of devices like smartphones, tablets, and laptops. The continuous downward gaze while using these gadgets can put immense pressure on the cervical spine and surrounding muscles, leading to muscle tension, stiffness, and even headaches. Over time, this poor posture can result in long-term health issues¹ such as severe pain, reduced mobility, and postural imbalances. Tech neck doesn’t discriminate; anyone who spends hours hunched over a screen is susceptible to its effects. From students studying for exams to professionals working long hours at a desk to anyone scrolling through social media during their downtime – most people are at risk of developing tech neck. To combat tech neck’s potential negative impact on your health, it’s crucial to be mindful of your posture when using devices and take regular breaks to stretch and realign your body. Common Causes of Tech Neck The sedentary nature of using devices for extended periods can contribute to the development of tech neck. Sitting in one position for too long without proper ergonomic support can exacerbate tension in the neck, shoulders, and back. Additionally, maintaining poor posture while using devices can place undue stress on the spine, leading to discomfort and potential long-term health implications. It’s essential to be mindful of your device usage habits and make a conscious effort to maintain good posture when engaging with technology. Simple, ergonomic adjustments, like adding lumbar and head supports to your desk chair, may help alleviate strain on the neck and prevent the onset of tech neck. Physical Symptoms of Tech Neck If you spend hours hunched over your devices, you may be at risk of developing tech neck. The physical symptoms of tech neck can include: headaches shoulder tension neck pain stiffness or soreness numbness or tingling in the arms Ignoring these symptoms can lead to long-term negative effects on your health. Severe tech neck may result in more advanced issues like cervical spine misalignment, muscle imbalances, and decreased mobility in the neck and shoulders. Over time, this can impact your overall posture and contribute to a range of musculoskeletal problems. It’s essential to address these physical symptoms early to prevent them from escalating into more serious conditions. By taking proactive steps to improve your posture, you can help alleviate some of the discomfort associated with tech neck. Here Are Some of the Top Tips to Help Prevent Tech Neck [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Proper Posture When it comes to preventing tech neck, one of the key factors is maintaining proper posture. Remember to keep your head aligned with your shoulders and avoid slouching forward while using devices. Sit up straight and adjust your screen so that it’s at eye level to reduce strain on your neck muscles. Take Breaks Taking regular breaks from screens is crucial in reducing eye strain and tech neck. Make a conscious effort to look away from your devices every 20 minutes,² focusing on distant objects to give your eyes a break. Also, it’s a good idea to incorporate stretching exercises (see below) into your daily routine. It’s vital to take breaks throughout the day to perform these exercises. Set reminders on your phone or computer to encourage movement every hour. Strengthening and Stretching Exercises Strengthening and stretching exercises can help alleviate the strain on your neck muscles caused by prolonged device use. Focusing on exercises that target the neck, shoulders, and upper back muscles can help relieve tension and improve posture. Consider adding exercises for improved muscle strength and flexibility to your daily routine. These can include: chin tucks shoulder blade squeezes chest stretches shoulder rolls neck rolls shoulder shrugs These stretches can help release tightness in the neck and shoulders and help build muscles to support proper alignment. Even just a few minutes of stretching several times a day can make a significant difference in reducing neck strain from prolonged device use. Remember, consistency is key when employing various stretches to help prevent tech neck. Make it a priority to incorporate these stretches and strengthening exercises into your daily routine for improved overall health and well-being. [/wc_box] Protect Your Neck Implementing the above tips can help prevent tech neck from negatively impacting your health and well-being. By reducing screen time, practicing good posture, and incorporating stretching exercises into your daily routine, you can combat the potentially harmful effects of tech neck. Remember that a balanced approach to using devices is the best way to protect yourself from the dangers of tech neck. Prioritize your well-being by taking care of yourself in this digital age – your body will thank you! 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. Du, S.-H., Zhang, Y.-H., Yang, Q.-H., Wang, Y.-C., Fang, Y., & Wang, X.-Q. (2023). Spinal posture assessment and low back pain. EFORT Open Reviews, 8(9), 708–718. https://doi.org/10.1530/EOR-23-0025 2. Susilowati, I. H., Kurniawidjaja, L. M., Nugraha, S., Nasri, S. M., Pujiriani, I., & Hasiholan, B. P. (2022). The prevalence of bad posture and musculoskeletal symptoms originating from the use of gadgets as an impact of the work-from-home program of the university community. Heliyon, 8(10), e11059. https://doi.org/10.1016/j.heliyon.2022.e11059
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What to Do When You Feel Stuck in Life
Do you feel stuck? You aren't alone. People of all stages of life may be dealing with challenges similar to yours. Singles: growing weary of the dating game? Married couples: exhausted from dealing with relationship issues? Parents: problems with your kids making you lose your mind? What about your career? Do you feel stuck there too? Or perhaps lack of work is causing heightened levels of stress and worry. And what about leisure activities? Do you fail to derive the same level of enjoyment from hobbies and activities that you used to? Do you feel like your workout routines have plateaued? These, and many other factors, can make you desperate for a change in your current circumstances. Being in a rut can make you more prone to negative thoughts – which can make you feel even more stuck. The good news is there are natural ways to help you mentally deal with your feelings of sameness or personal stagnation. Following these 6 helpful steps can help you revitalize your routines… 6 Ways to Keep Moving Forward with Your Life When You Feel Stuck Mental Hygiene While it's necessary to practice good physical hygiene, many fail to realize that it’s just as important to have good mental hygiene. Letting your fears run wild in your mind can leave you feeling stressed or worried, so be proactive at curbing negative thoughts. You can disinfect your thoughts by exterminating the ANTs (automatic negative thoughts) that steal your happiness. Anytime you feel sad, mad, nervous, or stressed, write down what you’re thinking and then challenge that ANT. When you stop believing every fearful thought you have, you can start to regain control of your life. Deep Breathing Whenever you feel trapped or overwhelmed, do a deep breathing exercise. Take a deep breath, hold it for two seconds, and then slowly exhale for about five seconds. Do this 10 times and you should start to feel relaxed. It sounds so simple, but breathing is essential to life. When you slow down and become more efficient with your breathing, you may find that your outlook has improved and that you feel less stressed¹ and worried. Easy Does It While physical activity has an overall positive effect on health and longevity,² it’s possible to overdo it. Those who don't prefer working out at the gym may choose to increase the frequency and intensity of their at-home workout routines to stay in shape. While this is a healthy impulse, too much exercise can have a negative effect on the body and brain. For instance, it’s possible to tear a muscle or cause joint pain. Those unaccustomed to high-intensity workouts also may experience increased stress from such vigorous exercise. A low-impact exercise, like walking, is ideal since getting outside for some fresh air and sunshine should help to counter the effects of boredom or cabin fever. Virtual Vacation Traveling to far-off places can introduce you to new experiences, customs, sights, and people. But what can you do if you don’t have the time, resources, or ability to travel to an exotic location? Take a virtual vacation! Select a country you’d like to visit and watch an online travelogue or documentary to learn more about its culture, cuisine, and points of interest. Or, establish a weekly education night where you virtually visit the dream destinations of everyone in your family. Learning as much as you can about a culture now will serve to enrich your experience when you eventually visit the country in the future. Stay Connected Social connections are incredibly important to your overall well-being. Focusing your time and energy on positive people can have a dramatic impact on your everyday life and longevity. Having quality connections also can help remind you that you’re not alone in the world. Even if you live a great distance from friends or family, visual communications are possible via applications like Skype or FaceTime. Also, a good old-fashioned phone call is still an excellent way to keep in touch with others, so consider reaching out to that old college buddy or long-lost relative. Ride the Waves Perhaps your energy levels have yo-yoed or your mood has resembled a roller coaster ride during recent months. Coping strategies might help you during this unprecedented season of life. One technique is to visualize yourself riding ocean waves. Realizing that you’ll encounter many ups and downs in the days and months ahead can help you anticipate potential problems and recover from them more quickly. These are just a few proven tips for dealing with isolation and worry. We hope they help you, and your friends and family, get out of a rut and back on track. 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: Perciavalle, V., Blandini, M., Fecarotta, P., Buscemi, A., Di Corrado, D., Bertolo, L., Fichera, F., & Coco, M. (2017). The role of deep breathing on stress: A randomized controlled trial. Neurological Sciences, 38(3), 451–458. https://doi.org/10.1007/s10072-016-2790-8 Warburton, D. E. R., Nicol, C. W., & Bredin, S. D. S. (2006). Health benefits of physical activity: The evidence. CMAJ, 174(6), 801–809. https://doi.org/10.1503/cmaj.051351
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Here Are 7 Dangers for Gamers and Top Tips That Can Help
In pixelated realms and sprawling open worlds, players often become so immersed in their quests that real-life dangers lurk just beyond the screen. Since gaming can sometimes come with unfortunate downsides, here are some potential hazards every gamer should be aware of – because leveling up isn’t just about skills and speed, but about safety and awareness. Video Gaming and Its Dangers On Health Video gaming has exploded in popularity over the past few decades. What started as a niche hobby has transformed into a global phenomenon, captivating millions of players across the age spectrum. From immersive storylines to competitive multiplayer battles, there’s no denying the allure of virtual adventures. Though leveling up your character can be thrilling, it’s important for gamers to be aware of the potential dangers of playing video games. Understanding these dangers for gamers can help ensure you enjoy playing video games without sacrificing your well-being. 7 Dangers for Gamers & Top Tips That Can Help Effects on the Musculoskeletal System Long hours spent gaming can lead to serious strain on the musculoskeletal system. Poor posture, from hours spent glued to a screen, is often the culprit. Many gamers find themselves hunched over, which puts pressure on their spine and neck. This unnatural position may cause discomfort that lingers long after leaving the console. Muscle tension in the shoulders and back can become severe if not addressed properly. Stretching and taking breaks are vital but easily forgotten during immersive gameplay sessions. Also, repetitive movements, such as gripping controllers or a computer mouse for extended periods can contribute to hand and wrist issues. Investing in ergonomic furniture may help alleviate some physical risks associated with extended gaming hours. Increased Risk of Health Problems The link between gaming and weight issues is becoming more apparent. Long hours spent in front of a screen can lead to mindless snacking and poor dietary choices. When immersed in virtual worlds, it’s easy to forget about the importance of balanced meals. Also, physical inactivity can play a significant role here. Sitting for extended periods can slow the metabolism and decrease caloric burn. This sedentary behavior¹ can contribute to weight gain over time. The combination of high-calorie snacks and low levels of physical activity can help raise cholesterol levels and blood pressure, which may eventually lead to cardiovascular issues. Eye Strain and Vision Problems Spending long hours in front of a screen can take a toll on your eyes. Many gamers experience visual discomfort, often referred to as digital eye strain. Symptoms may include dryness, irritation, and blurred vision. This occurs when the eyes work overtime to focus on small images and text. The blue light emitted from screens also can contribute to eye fatigue. Taking regular breaks is essential for maintaining eye health. A simple technique is the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds. Adjusting screen brightness and using proper lighting can make a significant difference too. Consider investing in blue light filters or wearing specialized glasses designed for gaming sessions. Your eyes deserve care just like any other part of your body. Ignoring these cautions may lead to more severe issues down the line. Mental Health Concerns Video gaming can be a double-edged sword when it comes to mental health. On the one hand, it offers an escape and a way to connect with others. On the other hand, the potential for becoming hooked looms large. Some players find themselves trapped in cycles of compulsive behavior that interfere with their daily life. Social isolation is another significant issue. While online interactions may promote friendships, excessive gaming may lead to a detachment from real-world relationships. This disconnect can result in feelings of loneliness and low mood. Cognitive development may suffer if gaming becomes the primary form of engagement for young minds. Also, strategic thinking² skills may potentially stagnate without diverse experiences away from the screen. Balancing time spent in virtual worlds with real-life activities is essential for maintaining mental well-being. Online Safety Concerns The digital gaming world can be thrilling, but it isn’t without its risks. Cyberbullying is a harsh reality for many players. Harassment can escalate quickly, ruining the fun and leaving long-lasting emotional scars. Exposure to inappropriate content is another pressing concern. Many games contain online interactions that might expose younger gamers to adult themes or violent imagery. It’s crucial for parents to monitor their children’s gaming experiences closely. Additionally, protecting personal information should be a top priority. Gamers often share details in chats or forums without realizing the potential consequences. Always use strong passwords and avoid sharing identifying data like your address or school name. Staying informed about these dangers can help create a safer, more enjoyable, environment for gamers. Sleep Deprivation Sleep deprivation is a silent threat that many gamers overlook. Late-night gaming sessions can cut into precious hours of rest. The bright screens and intense gameplay may create an addictive cycle that’s hard to break. Failing to get enough sleep can lead to problems with cognitive function. When operating with less than 6 hours of sleep, your decision-making, focus, and reaction times³ all may suffer. Lack of sleep increases the risk of accidents both in-game and out in the real world. Fatigue behind the wheel or during daily activities not only places you in danger, it also may affect those around you. Establishing good sleep habits is essential for maintaining peak performance while gaming. Also, limiting screen time before bed and creating a calming pre-sleep routine may help you achieve the quality sleep you need. Effects on Brain Function Gaming can significantly impact brain function, often in unexpected ways. While some players may focus on the positive aspects of gaming, such as keeping reflexes sharp and improving hand-eye coordination, excessive playtime may lead to negative consequences such as cognitive decline. Extended periods spent in front of a screen may hinder focus and attention. This is especially true for fast-paced games that demand constant multitasking. Over time, this can make it challenging to concentrate on tasks outside the game. Also, the highly competitive nature of gaming might increase stress levels. Elevated stress hormones can impair memory recall and decision-making abilities. Balancing intense gameplay with other activities may help mitigate these effects. Engaging in offline hobbies or physical exercise may give the brain a chance to recharge. Find Balance, Have Fun! While video games provide enjoyment and social interaction, it’s crucial to be aware of the possible dangers for gamers. Finding a balance between gaming and healthy habits is essential for every gamer. Incorporating regular physical activity into your routine can help mitigate health risks related to a sedentary lifestyle. Maintaining awareness of mental health is equally important; being mindful of the amount of time spent gaming and staying connected with friends outside the virtual world can help prevent feelings of isolation. Also, establishing good sleep habits can help enhance both gaming performance and your overall well-being. Awareness of the above dangers is essential for every gamer looking to maintain their health while enjoying their favorite pastime. Simple lifestyle changes can have a profound impact on long-term wellness without sacrificing gaming enjoyment. 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. Panahi, S., & Tremblay, A. (2018). Sedentariness and health: Is sedentary behavior more than just physical inactivity? Frontiers in Public Health, 6, 258. https://doi.org/10.3389/fpubh.2018.00258 2. Yee, N. (2024, May 21). Gamers have become less interested in strategic thinking and planning. Quantic Foundry. https://www.quanticfoundry.com/2024/05/21/gamers-have-become-less-interested-in-strategic-thinking-and-planning/ 3. Eugene, A. R., & Masiak, J. (2015). The neuroprotective aspects of sleep. MEDtube Science, 3(1), 35–40. https://doi.org/10.24125/mts.2015.3.1.35
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