Skip to content
Wellness Blog
12 of the Best Ways to Ease Cabin Fever This Winter
Have you ever felt like you’re trapped inside a time loop like in the movie “Groundhog Day,” with each new day playing out in a nearly identical manner to the previous one? If you’re looking for ways to break up daily monotony, the good news is there are many stress-reducing, mood-boosting activities you can do from the safety of your own home. So if you need a vacation from your staycation, or relief from cabin fever during the winter months, here are a dozen tips for how to deal with the isolation blues… 12 of the Best Ways to Shake Up Your Routine This Winter 1. Can You Say Feng Shui? If it feels like the walls are closing in around you, it might be time to give your home a makeover. Start with one room and consider how you can improve the balance, flow, and harmony (there are many feng shui strategies to help with this) by moving around furniture, plants, and even pictures. Rearranging the rooms in your house can be a fun mental puzzle, like playing Tetris with furniture. It can also help you burn some calories and get a head start on spring cleaning. These alterations just might make you feel like you’re living in a new house for a few days or weeks, which should help improve mood¹ and fend off the feelings of cabin fever. So, pick a room and roll up your sleeves. It’s time to put the fun in functional! 2. Preserve Precious Memories If it’s been a while since you preserved your memories, take some time to work on a scrapbook or photo album. Also, editing, archiving, and watching old family videos can serve the double purpose of providing hours of enjoyment working on a hobby while also reminding you of some of the happier moments in your life. And who couldn’t use some uplifting thoughts right about now? 3. Read a Book Reading stimulates a wide variety of brain regions² that process, interpret, and analyze what you read, and then store that information for later recall. In other words, reading is good for your brain. So, why not hit your summer reading list early this year (if you don’t know what to read, we’ve got plenty of book recommendations for you)? Also, you can enhance your experience by joining or hosting a virtual book club. 4. Game Night With increased cautions surrounding video games, sometimes it’s nice to have a low-tech game night. If you already own some board games, dig them out of the closet and prepare for hours of fun. Don’t feel obligated to purchase these, but here are some of my favorite board games: Scattergories – great for sharpening your recall and word knowledge. A fun, fast-paced party game. Stratego – essentially “capture the flag” on a board, it effectively combines chess-like strategy (pieces with various functions and values) with advanced memory skills (you must mentally track the other player’s pieces, which are faced away from you). 221B Baker Street – lives up to its billing as the “master detective game.” Assume the role of Sherlock Holmes, visit various London locations, collect clues, and solve the case. If you like Clue, you’ll love this game. Did I mention you get to be Sherlock Holmes? 5. 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 the local 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 destination ahead of time will serve to enrich your experience when you actually visit the country in the future. 6. Home Improvements If you’ve been meaning to fix the dryer or repaint the spare bedroom, this might be an ideal time to make some improvements around your house. If you should get stuck at any point, there are many DIY instructional videos on YouTube for how to fix just about anything. Above all, use common sense, like using a ladder or step stool to help you reach high places, and stay injury-free. 7. Personal Inventory Though it may be difficult to establish a 5-year (or even 1-year) plan right now, making a personal inventory can pay off dividends in the future. A One-page Miracle (OPM) can help you make better choices, which will enable you to achieve more in life. Write down the specific goals you have for each major area of your life. Then ask yourself every day, “Is my behavior getting me what I want?” This simple but profound activity can aid the process of turning your thoughts into reality. Click here for tips on how to create your own OPM. 8. Learn Something New Set aside some time every day to learn something new. Here are some examples: Learn a foreign language Pick up a musical instrument like the guitar, piano or drums (please be mindful of your shut-in neighbors) Improve your cognitive functioning with crossword puzzles, Sudoku or brain games Learn a new exercise, type of dance or other physical activity Take a chess tutorial Learn how to draw or paint Learn how to cook (or try new healthy recipes) Take an online class Brain researchers emphasize that the “use it or lose it” principle applies to the brain. When the brain stops learning it can start fading, so be intentional at learning new things. 9. Movie Night Having a movie night is a great way to keep the entire family occupied and spend some quality time together. You can select a family favorite or a new release. Or, if you’re up for a twist, have everyone write down their movie selection on a strip of paper, put the folded slips into a bowl, and have someone randomly select the winner. Although the idea might meet with initial resistance from younger family members, consider watching a classic movie. Films like “The Wizard of Oz” (1939) or “The Adventures of Robin Hood” (1938) are sure to appeal to every member of your family. 10. Take a Walk If you’re feeling a little cooped up, stepping outside for some fresh air is a healthy choice, both mentally and physically. The change in scenery will give you a new perspective, which might inspire some new ideas that you can use in your personal or professional life (the idea for this blog came while I was on a walk). Walking can help clear your mind, improve your mood,³ and burn some calories all at the same time. It also can help ensure you get some vitamin D3 (if it’s sunny out). Be sure to dress warmly when taking a stroll during the winter months. 11. Write It Down The process of journaling gives stressful thoughts a place to live other than your brain. Once those concerns have been expressed, they often lose their intensity and urgency, which can help you mentally relax. Writing in your journal 10 minutes before you go to bed can help relieve the worries of the day and put you in a restful state of mind. 12. 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. Though you might feel more distant from people than ever before, visually communicating with others is possible via applications like Zoom, Skype, or FaceTime. Of course, a good old-fashioned phone call is still an excellent way of keeping in touch with friends and loved ones. Relieve Your Cabin Fever Hopefully implementing these ideas will help alleviate any lethargy or loneliness you may be experiencing this winter season. Feel free to share these tips, along with any others you can think of, with your friends and family. And, stay healthy and safe! 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. DeBusk, C. (2022, May 9). Using Feng Shui for your mental health. Verywell Mind. https://www.verywellmind.com/using-feng-shui-for-your-mental-health-5188480 2. Houston, S. M., Lebel, C., Katzir, T., Manis, F. R., Kan, E., Rodriguez, G. R., & Sowell, E. R. (2014). Reading skill and structural brain development. Neuroreport, 25(5), 347–352. https://doi.org/10.1097/WNR.0000000000000121 3. DeAngelis, T. (2022, November). Want to boost your mental health? Take a walk. Monitor on Psychology, 53(8), 80. https://www.apa.org/monitor/2022/11/feature-walk
Learn more
What Is Trauma and Where Can I Get Help?
Trauma affects millions of people worldwide and can have a significant impact on their mental health. From childhood abuse to natural disasters, understanding trauma is critical in helping individuals overcome the difficulties it presents. Whether you’re someone who’s personally experienced trauma or are seeking to learn more for personal development purposes, the following are valuable insights into what trauma is and how it impacts mental health. Let’s explore the intricacies of this crucial topic. What is Trauma? Trauma is a type of stress that can have long-lasting effects on a person’s mental and emotional health. It can be caused by an event or series of events that are emotionally threatening or overwhelming. Traumatic events can include car accidents, sexual assault or abuse, and exposure to violence or war. People who’ve experienced trauma may feel like they’re in danger even when they aren’t. They may feel scared, helpless, or alone. These individuals may be easily startled, become irritable or aggressive, have trouble sleeping, or avoid people or places that remind them of the traumatic event. These are all normal reactions to trauma. But for some, these reactions linger long after the event is over and can lead to reliving the trauma through nightmares and flashbacks. This may cause them to feel isolated, ashamed, or hopeless, which may lead to substance abuse, mood issues, and other mental or behavioral problems. These issues may stem from one of the different types of trauma. Types of Trauma There are many kinds of trauma that can occur throughout a person’s life. The most common types of trauma include: Physical abuse Sexual abuse Emotional abuse Psychological trauma Childhood trauma Natural disasters War or conflict Common Symptoms of Trauma Trauma can manifest in many ways, but there are some symptoms that tend to be common among those who’ve experienced it. Each type of trauma can have different effects on a person’s mental health. Some people may experience short-term effects, while others may suffer from long-term effects. Some common symptoms of trauma include: Mood issues Intrusive thoughts or memories/flashbacks of the event Avoidance of anything that reminds them of the event Increased worry and fearfulness Nightmares or sleeplessness Agitation or irritability Guilt or shame Feeling disconnected from others or emotionally numb It’s important to seek professional help if you’re experiencing any of these symptoms. A therapist can help you identify the source of your symptoms and develop a treatment plan to address them. Effects of Trauma on Mental Health Trauma can have a profound effect on mental health. Traumatic events can trigger a range of psychological reactions and other conditions. People who’ve experienced trauma often feel isolated and alone. They may feel like they aren’t worthy of help or that no one can understand what they’re going through. These feelings can make it hard for them to reach out for support. Untreated trauma can lead to long-term mental health problems. Coping Strategies for Dealing with Trauma When people think of the word trauma, they often associate it with a single, life-altering event, such as a experiencing a natural disaster or surviving a violent act. While these experiences certainly can be traumatizing, it’s important to remember that trauma isn’t always initiated by such dramatic events. Trauma can be caused by any experience that overwhelms your emotions, negatively affects your mood and stress levels, and causes you to isolate. Isolation can be a major factor in both causing and prolonging trauma. When you feel isolated and alone, you’re more likely to dwell on your trauma, which can magnify its effects. As such, one of the most important things you can do when coping with trauma is to seek out social support. One recent study¹ proved the importance of social support in trauma recovery, presenting a biopsychosocial model that explores how interpersonal connections can aid in managing trauma symptoms and fostering resilience after traumatic events. Surround yourself with family and friends who will listen to you and offer words of comfort. If you don’t have close friends or family members you can rely on, there are many support groups available for people dealing with trauma. Talking about your experience with others who’ve been through similar situations can be very helpful in coming to terms with what happened and beginning the healing process. It’s also important to take care of yourself physically when you’re dealing with trauma. Exercise and proper nutrition can help improve your mood and give you more energy to cope with difficult emotions. Be sure to get enough sleep, as fatigue can make it harder to deal with stress. Also, try to find activities that bring you joy and help you relax. Whether it’s reading, playing music, or engaging in deep breathing exercises, find activities that can help reduce stress and increase calm and relaxation. Best Treatment Options for Those Experiencing Trauma There are a variety of treatment options available for those experiencing trauma. The type of treatment will vary depending on the individual and the severity of their trauma. Some common treatments include: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Psychotherapy: This is a type of counseling that can help individuals process their feelings and thoughts related to the trauma. It can be done in an individual or group setting. Cognitive Behavioral Therapy: CBT can help individuals change negative thinking patterns and behaviors that may be associated with their trauma. Eye Movement Desensitization and Reprocessing: EMDR uses eye movement to help reduce the intensity of traumatic memories and has been an effective treatment for many people, including those struggling with post-traumatic issues. Supplements: High-quality dietary supplements may help with emotional, physical, and mental challenges. It’s always recommended to speak with a nutritionally-informed doctor or healthcare professional before starting any supplement regimen. [/wc_box] Long-Term Effects of Untreated Trauma Trauma doesn’t have to be a singular, life-altering event. It can be the result of several negative experiences that cumulatively create an overwhelming sense of hopelessness, powerlessness, and fear. For many people dealing with untreated trauma, attempts at numbing their emotional pain may lead to substance abuse² and self-harming behaviors. If you or someone you know is struggling with the effects of trauma, help is available. If you aren’t sure what to do, talking to a doctor or mental healthcare practitioner is a great place to start. Hope for the Journey to Recovery Trauma is a life-changing event that can have a major impact on an individual’s mental and physical health. It’s important to be aware of the signs and symptoms of trauma, how it can manifest in day-to-day life, and what potential treatments are available for those affected. Remaining open to conversations about this topic can provide support and understanding for those who’ve gone through a traumatic experience. With safe spaces, educational resources, and proper professional help, it’s possible to find the support and encouragement you need to guide you on your journey of recovery. Amen Clinics offers in-clinic and telehealth (via telephone and video conferencing) services. To learn more about the full range of services at Amen Clinics or to set up an appointment, please call 866-347-6076. 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. Calhoun, C. D., Stone, K. J., Cobb, A. R., Patterson, M. W., Danielson, C. K., & Bendezú, J. J. (2022). The role of social support in coping with psychological trauma: An integrated biopsychosocial model for posttraumatic stress recovery. Psychiatric Quarterly, 93(4), 949–970. https://doi.org/10.1007/S11126-022-10003-W. 2. Center for Substance Abuse Treatment. (2014). Chapter 3: Understanding the impact of trauma. In Trauma-informed care in behavioral health services (Treatment Improvement Protocol (TIP) Series No. 57). Substance Abuse and Mental Health Services Administration. Available from https://www.ncbi.nlm.nih.gov/books/NBK207191/
Learn more
7 of the Best Workout Safety Tips for Your Home or Gym
As seasons change, many people feel motivated to make positive changes in their physical health, including adopting an exercise regimen or taking your existing routine to the next level. Gym memberships typically skyrocket in the beginning of year; many memberships are given as gifts during the holiday season. But some people prefer not to go to a gym and have established an at-home workout routine instead. So, what are the pros/cons of working out in a home, office, or local gym? Pros & Cons of 3 Common Types of Gyms [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Local Gym During the colder months, when many outdoor sports are no longer a viable option, many head to the gym to stay in shape. However, there are several drawbacks to purchasing a gym membership. Aside from the package price, there are gas expenses to consider, and the time required to drive to and from the gym, which can be a deterrent if the weather gets nasty. Despite solid goals and good intentions, consistent gym attendance can be a challenge throughout the year, and especially during the winter season. Home Gym To enjoy the benefits of the gym without having to go to the gym, many people invest in home fitness equipment. The upside is that you can use the equipment whenever you want, and don’t have to worry about wiping down an apparatus before using it. The downside is that starting a home gym can be expensive. Plus, if anything breaks, it’s up to you to replace it. Also, many who own a home gym may find their workout equipment to be inferior in quality or limited in variety when compared to what’s available at a local gym. Recent research¹ found that there are benefits and drawbacks to both working out at home and going to a gym. If you decide to invest in home gym equipment, you can start small with dumbbells and work your way up to a stair climber, stationary bike, bench press, or treadmill. Office Gym Why invest in gym equipment when there are plenty of exercises you can do at work or home for free? Depending on how much room you have in your business office or home office, you can do basic exercises like push-ups, sit-ups (crunches), lunges, or leg lifts. Also, there’s a whole regimen of exercises you can do with a sturdy chair. All of that’s great for strength training, but what about cardio? There are plenty of standbys like skipping rope or doing jumping jacks. You also can do high knees, side to side punches, sumo squat jumps, or the ever-dependable running in place. [/wc_box] Regardless of which type of gym you choose, here are some top workout safety tips for the home, office, or local gym… 7 Best Workout Safety Tips for Your Home, Office, or Local Gym 1. Always Observe Safety Guidelines Any responsible gym will have a posted list of workout safety tips and procedures somewhere inside the gym and on their website. Be sure to thoroughly read and adhere to these guidelines. It’s a good idea to follow these recommendations when working out at home or work too. Keep in mind that some of the gym’s safety guidelines may need to be modified for your home or office setting. 2. Warm Up First It’s important to do stretches and flexibility exercises before you start your workout. Though there are literally hundreds of joint mobility exercises out there, here are just a few you can try (demonstration videos for each of these can be found online): Arm circles Leg extension Lunges Seated row Shoulder press Step-ups Squats Before beginning any exercise or physical activity, be sure to properly warm up by doing basic stretches like these. 3. Stay Hydrated It should go without saying, but it’s vital to stay properly hydrated while exercising. Drinking water helps to prevent muscle cramping and lubricates your joints. Additionally, drinking water can help your muscles stay strong. Remaining well-hydrated enables your muscles to work longer and harder before they feel tired, and this can help you build muscle. 4. Strength Training Tips Strength (or resistance) training is a physical activity designed to improve muscular fitness by exercising different muscle groups against external resistance. You don’t need to become a bodybuilder to enjoy the benefits of strength training. Weight training is user-friendly and can be done at home. Resistance can come from many things including: your own body weight traditional free weights/dumbbells weight machines medicine balls resistance bands elastic tubing soup cans or milk jugs filled with sand Strength training can be modified so that people of all ages, body types, and fitness levels can participate. You can work with a personal trainer too or take a strength training fitness course. Many personal trainers and fitness studios also have online offerings. Safety tip: if you’re lifting weights, always make sure you have a spotter, even at home. 5. Don’t Stop Exercising Exercise is vital to building strong muscles and joints, so one of the worst things you can do is stop working out (unless you’re experiencing intense muscle and joint pain or are recovering from a knee, hip, or other joint surgery). Without a consistent exercise regimen, your muscles can become weak and flabby, and your joints can become stiff and brittle. It’s okay to ease off your full routine while the pain persists, but once your body has recovered, gradually return to normal workouts. 6. Don’t Overdo It A corollary to the previous point is that you shouldn’t overdo it. Avoid excessive exercise, which can cause severe joint and muscle discomfort. Exercise that’s too vigorous also can release potentially toxic free radicals, which are generated as you burn more oxygen. These can modify your DNA, break down the structure of your cells, and generally lower the quality of your life. This is an important step in helping to prevent post-workout muscle and joint pain. 7. Post-Workout Stretch This step should go without saying, but many people skip it or ignore it…to their detriment. Stretching is especially important during the cooldown phase of your workout as it prevents the buildup of lactic acid and metabolites, which can lead to muscle cramping, spasming, and soreness. Also, don’t forget to stretch the muscles around the areas you worked out; an important step that’s easy to forget. Consider doing a round of static stretches for your hamstrings, glutes, quads, shoulders, triceps, and wrists. Also, you can tailor your routine to stretch the muscles used in your workout. A coach, personal trainer, or physical therapist can be helpful in that regard. Stretching, both pre- and post-workout, can help to improve your joint range of motion and your athletic performance, while decreasing your risk of injury, so make it a part of your workout ritual. Stay Strong Exercise is a great way to feel better, gain health benefits, and just have fun. As a general goal, aim for at least 150 minutes² of physical activity per week. If you’re looking to lose weight, you may want to increase the duration and intensity of your workout sessions. Remember to consult with your doctor or healthcare professional before starting any fitness regimen. Many have discovered the positive physical and mental effects associated with exercise. Incorporating these workout safety tips into your gym/office/home exercise routine can help keep you strong, fit, and injury-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. Harvard Health Publishing. (2019, November 14). Exercising at the gym versus home: Which one is better? Harvard Health Blog. https://www.health.harvard.edu/blog/exercising-at-the-gym-versus-home-which-one-is-better-2019111418063 2. American Heart Association. (n.d.). Recommendations for physical activity in adults and kids. American Heart Association. https://www.heart.org/en/healthy-living/fitness/fitness-basics/recommendations-for-physical-activity-in-adults-and-kids
Learn more
Helpful Ways to Cope with Grief and Loss During Hard Times
Are you dealing with a loss? Maybe you've recently lost a job or lost someone close to you. Identifying and processing your feelings can help you cope with a personal, relational, or financial tragedy. If you’re struggling with a loss, there are steps you can take to begin the healing process. The first is to identify which stage of grief you’re in and what that means. The Stages of Grief Grief can leave a lasting imprint on the brain and can cause many physical and mental problems. It can make people feel sad, moody, unfocused, edgy, or irritable. It can even cause sleep issues. Although models vary, many counselors follow the 5 Stages of Grief (Kubler-Ross Grief Cycle) to help their patients. The 5 Stages are: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Denial – This is typically the first stage (some quickly proceed to Anger). When faced with an unexpected or tragic situation, many people resist the facts or enter a state of disbelief. Anger – As the reality of the situation sets in, many people become outraged and may even start to blame others. This is especially true when an avoidable or senseless tragedy has occurred. Bargaining – When people feel helpless and vulnerable, they may try to regain control with “If only” statements like, “If only we’d gotten that second opinion.” Depression – Depression may manifest itself as mourning, sadness, regret, helplessness, or hopelessness. Acceptance – People who arrive at this stage have come to terms with what happened and are trying to figure out how to move forward with their lives. Some reach this stage only after extreme effort. Sadly, some never fully reach this stage. [/wc_box] If you’re in the process of grieving, working through this cycle can be a huge help. Here are 6 additional strategies for how to deal with loss and recover from grief… 6 Helpful Ways to Cope with Grief and Loss 1. Don’t Avoid Your Feelings A healthy way to deal with grief and loss is to allow yourself to express painful emotions. In a private place, let out your feelings: cry, pound pillows, and even scream if necessary. Avoiding painful thoughts, feelings, and memories can do more harm than good in the long run. Research has shown that avoidance increases the likelihood of a host of psychological issues¹ that can lead to mood problems, binge eating, persistent pain, low academic performance, and more. 2. Write It Down Suppressing your feelings (negative emotional energy from grief, guilt, anger, etc.) can lead to harmful behaviors and coping methods. Whenever you have a bout of grief, write down your feelings in a journal or notebook. This can help bring perspective, which often gets lost during emotional crises. The process of journaling gives mournful thoughts a place to live other than your brain. Once those concerns have been expressed, they often lose their intensity and urgency, which will help you mentally relax. Writing in your journal 10 minutes before you go to bed can help relieve worries and put you in a restful state of mind. 3. Overcoming Painful Memories A helpful way to overcome emotional trauma or grief involves breaking the bonds of the past. This exercise is based on the belief that negative feelings and behaviors are often motivated by memories that are either inaccurate or unhealthy. Whenever you have a painful or disruptive memory or feeling, write down the answers to the following 5 questions: When was the last time you struggled, had the disruptive memory or feeling, or emotional pain? Give details. What were you feeling at the time? Describe the predominant emotion. In your mind, imagine yourself on a train going backward through time. Go back to a time when you had the feeling. Write down the incident in detail. Can you go back even further to the moment you had the feeling for the first time? Write down the details of the original incident. If you’ve identified the origin of your feelings, can you disconnect them by reprocessing them through an adult or parent mindset? Consciously disconnect the emotional bridge to the past with the knowledge that what happened in the past belongs in the past, and what happens now is what matters. This technique has helped many people who’ve struggled with grief and loss. Keep in mind that this process can dredge up painful memories. 4. Volunteer When you’re emotionally ready, consider volunteering at a homeless shelter, food bank, or animal refuge. Serving others can help alleviate sorrow, increase health and happiness, and make you feel grateful for the positive things in your life. Volunteering² for a cause you believe in can give you something to look forward to and is a great way to find like-minded friends. Doing any of these activities with a partner or in a group can promote bonding and make the experience even richer. Also, by sharing your experiences, you might be able to help someone else who’s dealing with loss. 5. Don’t Rush Recovery It’s important to realize that people react differently to loss. Some quickly rebound from a trial or trauma. Others may require more time to get back on their feet. Try to remain patient during this difficult time. Though the natural tendency is to accelerate the recovery period, there’s no set time limit. Just as grieving is a process, so too is recovery. 6. Reach Out for Help Though isolating yourself during tough times may seem like the safest option, closing yourself off from the world can intensify your feelings of grief and loss. Resist the urge to shut out the individuals who can offer you encouragement and support. Reach out to friends and family and let them know when you’re emotionally overwhelmed. Seek professional help if necessary, but don’t fight your battles alone. Where to Find Help Many people receive guidance and emotional support from talk therapy. Speaking with a trained therapist or counselor can make a significant improvement in your outlook and ability to bounce back from life’s challenges. During these uncertain times, your mental well-being is just as important as your physical well-being. If you’re dealing with anger, guilt, sadness, or mood issues, you don’t have to continue struggling alone. Amen Clinics offers in-clinic and telehealth (via telephone and video conferencing) services. To learn more about the full range of services at Amen Clinics or to set up an appointment, please call 866-347-6076. 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. Fernández-Rodríguez, C., Paz-Caballero, D., González-Fernández, S., & Pérez-Álvarez, M. (2018). Activation vs. experiential avoidance as a transdiagnostic condition of emotional distress: An empirical study. Frontiers in Psychology, 9, 1618. https://doi.org/10.3389/fpsyg.2018.01618 2. Coren, E., Phillips, J., Moore, J., Brownett, T., & Whitfield, L. (2021). An examination of the impacts of volunteering and community contribution at a community festival through the lens of the five ways to wellbeing. International Journal of Community Wellbeing, 5(1), 137–156. https://doi.org/10.1007/s42413-021-00154-2
Learn more
A Guide to the 5 Stress Languages and How to Find Yours!
Are you exhausted from dealing with stress? Have you ever wondered why two people faced with the same stressful situation can react completely opposite? Like a unique dialect, each of us has our own “stress language” – a set of behaviors and responses that reveal how we cope with life’s pressures. Understanding this secret code can not only help you navigate challenging situations but also empower you to manage stress more effectively. Discovering your personal stress language may be the first step towards reclaiming your peace of mind. Below, we’ll explore the distinct types of stress languages and provide insightful tips on how to identify yours. Prevalence of Stress Stress has become commonplace in our fast-paced lives. Whether it’s the pressure of work deadlines, family responsibilities, or the constant influx of information from social media, many of us feel overwhelmed. The impact can be profound, negatively affecting our mental and physical health¹ in ways we often don’t realize until life becomes unmanageable. But did you know that how you respond to stress is unique? Understanding your stress language can be a game-changer. It allows you to identify not just how stress manifests for you, but also gives insight into healthier coping strategies. This exploration of the different types of stress can offer guidance on your journey toward self-discovery and well-being. What Are Stress Languages? Stress languages can be defined as the way individuals experience and react to stress. The notion here is that just as we have different spoken languages, our responses to stress can vary greatly. The origin of this idea comes from the understanding that emotional and psychological responses are often influenced by personality traits, upbringing, and past experiences. Numerous therapists and mental health professionals have sought to identify distinct patterns in how people cope with pressure. These patterns can help us recognize our own reactions better. They also provide insights into how others might respond when faced with stressful situations. Understanding these differences can foster greater empathy towards ourselves and those around us during challenging times. The 5 Types of Stress Languages There are distinct types of stress languages, each reflecting specific traits and behaviors. Understanding these types can help you navigate your own stress responses. Here are the 5 Stress Languages: Physical Language People with this type often experience bodily reactions like headaches or fatigue during stressful times. Emotional Language Those belonging to this group may feel overwhelming emotions such as anger or anxiousness when stressed. They might cry easily or express their frustrations openly. Cognitive Language This type is characterized by racing thoughts and overthinking things. Those who belong to this category may find it hard to focus, dwelling on problems rather than seeking solutions. Behavioral Language Individuals who exhibit changes in behavior under stress – like withdrawing from social interactions or overeating – may belong to this group. Verbal Language Those fluent in this form tend to articulate their feelings clearly but may come off as overly critical of themselves or others during tense moments. How to Identify Your Stress Language Identifying your stress language starts with self-awareness. Be mindful of how you react during stressful situations. Do you withdraw, become aggressive, or overanalyze things? Your initial response can reveal a lot about how you handle stress. Next, reflect on your thoughts. Are they filled with negativity, fear, and worry or focused on problem-solving? Journaling may help clarify these thought processes and help relieve stress. Emotional cues are also telling indicators. Notice if you feel overwhelmed by sadness or frustration when under pressure. These emotions can relate directly to the way you express and cope with stress. During stressful times, be aware of physical manifestations² like muscle tension or fatigue. They might help clarify your specific stress language. Each clue can paint a clearer picture of how you experience and respond to stress in your life. Is Your Stress Level Normal? So, how much stress is too much? The answer varies, depending on individual tolerances to different kinds of stresses. However, while stress is a natural part of life, it shouldn’t control your life. If you want to learn how to tackle stress with personalized strategies and expert recommendations tailored just for you, consider taking... BrainMD’s Stress Quiz Having helped hundreds of thousands of patients over the past 35 years, Amen Clinics has identified 5 different Stress Types: Anxious Negative Overloaded Tense Worried Which type are you? Take the quiz and get a personalized stress reduction plan (for free) Benefits of Taking the Stress Quiz BrainMD’s Stress Quiz offers… Science-Backed Stress Solutions Based on Proven Psychiatric Methods Tailored Stress Management Strategies and Personalized Recommendations A Deeper Understanding of Your Stress Triggers Improved Mental Health and Well-Being* Customized Supplement Recommendations Unlock the secret to better stress management with our FREE 5-minute quiz.* "Our Stress Quiz is an expert-backed tool rooted in insights from over 250,000 brain scans. It’s designed to help you uncover your unique Stress Type and receive personalized recommendations. If you want to better understand and manage stress, this quiz offers science-based insights that can truly make a difference.” -Daniel G. Amen, MD Don’t let stress hold you back. Take the free Stress Quiz now! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about the Stress Quiz and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Yaribeygi, H., Panahi, Y., Sahraei, H., Johnston, T. P., & Sahebkar, A. (2017). The impact of stress on body function: A review. EXCLI Journal, 16, 1057–1072. https://doi.org/10.17179/excli2017-480 2. Attia, M., Ibrahim, F. A., Elsady, M. A.-E., Khorkhash, M. K., Rizk, M. A., Shah, J., & Amer, S. A. (2022). Cognitive, emotional, physical, and behavioral stress-related symptoms and coping strategies among university students during the third wave of COVID-19 pandemic. Frontiers in Psychiatry, 13, 933981. https://doi.org/10.3389/fpsyt.2022.933981
Learn more
10 of The Best Ways to Practice Gratitude
With the holidays rapidly approaching, it’s time to focus on family and friends. It’s also the season to celebrate the many good things that have taken place in your life over the past year. Even if you’ve experienced disappointments or setbacks, there are still plenty of things to be grateful for in life. Concentrating on the positive can have a huge impact on your outlook and success. The Power of Gratitude Did you know that practicing gratitude actually makes your brain work better? It causes significant changes to occur in your brain that can enhance function and make you feel better. Research¹ suggests that focusing on gratitude helps to calm the deep limbic areas and enhance the other judgment centers of your brain. People who express gratitude on a regular basis are healthier, more optimistic, make better progress toward their goals, have a greater sense of well-being, and are more helpful to others. Living in a state of gratitude is more than just thanking someone for opening the door for you – although that’s a good thing to do. It’s about having an attitude of gratitude regardless of the circumstances. Practicing these 10 habits can help you remain grateful during the holidays and throughout the year: 10 Ways to Practice Gratitude Every Day 1. Compliment Others Find something nice to say to family, friends, coworkers or even a stranger in an elevator or at the grocery store. Complimenting someone on their outfit, hair or backpack pin will make them feel better about themselves. Kind words can create a positive feedback loop; the person giving the compliment often ends up feeling just as uplifted as the receiver of the compliment. Getting in the habit of complimenting others is a great way to nurture existing friendships while cultivating new ones. 2. Be Mindful In our “take care of number one” society, our focus tends to be on ourselves rather than on others. Try to be more mindful of those around you. If they have a need, try to meet it. Force yourself to stay attentive in every conversation. Be an active listener and make eye contact with the person talking to you. Chances are, they’ll appreciate you taking the time to really listen to them, which in turn will make you grateful for being able to participate in a meaningful conversation. 3. Pitch In Are you the type person who jumps up after a meal and helps clear everyone’s plate off the table? Taking the initiative in running errands or tackling the hard jobs can lighten someone else’s load, which will make them thankful for the support. Pitching in can also make you feel good about yourself, so actively look for ways that you can help other people with their chores or challenges…without burning yourself out, of course. 4. Send Notes Many people are good at sending birthday or holiday cards. Some are even good at giving thank you cards to express gratitude for a favor, gift or kind word. Writing notes to recognize the little things is a great way to show appreciation to those who matter most in your life. Make sure to handwrite your note to give it that personal touch. 5. Pay It Forward Has a stranger ever done something nice for you? Did those good feelings motivate you to help someone else? When you’re in line at a restaurant or coffee shop, purchase a meal or beverage for the next person in line. This act of generosity will create gratitude in that person and hopefully inspire them to pay it forward to someone else. Giving to someone who can’t repay you can give you a tremendous feeling of satisfaction. 6. Say Sorry Perhaps there’s something in our DNA that makes us want to be right all the time, but many people have a hard time saying sorry. Even if you feel like you’ve been wronged, say you’re sorry to the other person. Offering an apology can help build a bridge in a relationship, and the other person might be grateful that you took the initiative in trying to resolve the disagreement. Since compromise is part of life, it’s better to apologize than hold a grudge. 7. Volunteer If you find a few spare hours in your schedule, consider volunteering at an animal shelter, food bank or mission. Serving others can be personally gratifying and can help alleviate stress while increasing health and happiness. Also, assisting others can make you feel more grateful for the good things in your life and give you a different perspective on the struggles that many people face each day. 8. Count Your Blessings One of the best ways to stay in a grateful state of mind is to take a few moments to write down the positive things that you’ve experienced that day. Keeping a “Blessings Journal” can be an enjoyable hobby as well as a great way to unwind after a stressful day. If you need regular reminders to write in your journal, there are many gratitude apps you can download on your phone. Perhaps the best part of journaling comes when you look back at earlier entries and see the many blessings you’ve enjoyed in your life. Jot down three things that you’re grateful for every day. Then experience the bliss that gratitude can bring. 9. Be Generous Although many people give to charities during the holidays, it’s important to remain generous year-round. Giving to others in need can produce feelings of fulfillment and happiness.² In addition to donating money, be generous with your time. Spending time with the sick or elderly can fill them with gratitude and a sense of hope. A small investment of your time can make a big difference in someone else’s life. 10. Remember the Basics In the busyness of life, it’s easy to slack on pleasantries. Always remember to say thank you to someone who has served or helped you. Many people feel like they work a thankless job, so hearing someone thank them can make their day. Also, remember to smile. Smiles can be contagious, so do your part in spreading the happiness wherever you go. Taking these simple steps can help you feel the power of gratitude during the holidays, and every 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. Kyeong, S., Kim, J., Kim, D. J., Kim, H. E., & Kim, J.-J. (2017). Effects of gratitude meditation on neural network functional connectivity and brain-heart coupling. Scientific Reports, 7, Article 5058. https://doi.org/10.1038/s41598-017-05451-6 2. Blanding, M. (2023, August 15). Why giving to others makes us happy: Giving to others is also good for the giver. Working Knowledge. Harvard Business School. https://hbswk.hbs.edu/item/why-giving-to-others-makes-us-happy
Learn more
Best Self-Care Tips to Help You Commit to Your Goals
Changing seasons of life can produce a variety of reactions and emotions, ranging from excitement to worry. Those in the latter camp may be struggling with how to get back into the flow of everyday life after a transition. Others, who readily embrace change, may be eager to establish a new routine. No matter where you fall on the spectrum, it’s normal to feel a certain amount of uncertainty or uneasiness as you enter a new phase of life. Here’s how people with different personalities might react to their new normal: 2 Main Types of Temperaments Extroverts Extroversion is usually linked to higher coping skills, which can translate to better resilience. Extroverts typically thrive in social situations and savor personal interactions with others. However, their busy lifestyle may prevent them from slowing down long enough to enjoy some of life's simple moments. Introverts Introverts may need time to recharge their batteries after socializing with others. This doesn’t necessarily mean they dislike people, just that they need their space. The challenge for many introverts is to gradually populate their social calendar with meaningful experiences without sacrificing the alone time they cherish. Regardless or your personality type, adapting to a new routine or phase of life can present many challenges, as well as opportunities. Here are several ways to maintain your physical and mental well-being in the midst of life's changes... 10 Ways to Get Back Into the Swing of Things 1. Start on a Positive Note An effective routine is to begin each morning by saying something like, “Today is going to be a great day!” Such a simple sentence can cause your brain to look for ways to fulfill that affirmative statement. It also establishes a healthy thought pattern you can continue throughout the day. Focusing on positive thoughts helps your brain discover ways to turn them into reality. This simple strategy can make a significant difference in your life, so do it first thing in the morning to set the tone for your entire day. 2. Change Your Perspective Perhaps something has recently disrupted your daily schedule, creating a variety of lifestyle changes that have impacted your focus, sleep, and mood. Or maybe the unique stresses of these uncertain times have impaired your ability to cope, making you feel completely overwhelmed much of the time. You can’t stop what’s happening around the globe, but you can change what’s going on inside your brain to prevent fear from dominating your life. Training your brain to think about the things you can control, and not about the things you can’t, can help relieve anxiousness and provide a more optimistic outlook. 3. Just Breathe Whenever you feel worried, frustrated, angry, or tense, do a deep breathing exercise. Take a deep breath, hold it for one to 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 problems aren’t as dire as you thought they were before you started the exercise. 4. Continue Self-Care Continue to practice self-care with brain healthy habits such as exercising, eating right, meditating, getting good sleep, and challenging negative thoughts. Taking care of yourself is one of the best things you can do to get back into the swing with a new routine. Make time for yourself every day. Taking breaks for meditation and relaxation provides benefits for both your physical and mental health. Spending just 15 minutes alone, without distractions, may give you a fresh perspective. Clearing your mind and slowing your breathing can help restore inner calm. Repeating a simple Loving Kindness Meditation like, “May I be safe and secure,” can increase positive thoughts and decrease negative ones. 5. Practice Mindfulness One of the best ways to achieve a state of calm is with mindfulness. Yoga, tai chi, and other mindfulness practices can help reduce anxious and depressive thoughts and increase focus. Some studies¹ show that daily mindfulness can help improve your brain. 6. Smile and Laugh The simple act of smiling can help trigger the release of the feel-good transmitters dopamine and serotonin. Smiling may trick your brain into believing you’re happy, which can produce feelings of happiness. Laughter can help relieve stress, especially in difficult situations. Humor can lighten the mood and make things feel a little less tense. In fact, having a good laugh can give you a much-needed mood boost. 7. Outdoor Activities Engaging in outdoor activities is important for people of all ages, and is a great way to get back into the swing without the added stress of being in a crowd of people. Exercise can help boost blood flow to deliver oxygen and positive nutrients to the brain and other organs. Physical activity also has been associated with improved mood² and a more optimistic outlook on life. Whether you enjoy hiking, biking, or horseback riding, being outdoors can have an overall positive effect on vitality. Walking can help clear your mind, improve your mood, and burn some calories all at the same time. 8. 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. Set up a lunch date with a friend and eat your meal outside if the weather is nice. Having a one-on-one conversation with a friend or family member is a great way to get back into the swing of things socially. 9. Pamper Yourself Getting a massage can do more than just improve your physical function. Clinical studies indicate that a massage is beneficial for improving mood and coping with stress.³ Massages may help to reduce the stress hormone cortisol and increase the neurotransmitters dopamine and serotonin. 10. Go Slow It’s important not to overdo it as you get back into the swing of things. Establishing a new routine can be stressful for you and everyone in your family. It’s recommended to take things one step at a time. Gradually add activities or social events back into your schedule. If you begin to feel overwhelmed, remove activities from your calendar until you, and your family, find the sweet spot. We hope these self-care and stress-reducing techniques help you – and your friends and family – get back in the swing so you can live your best 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. Keng, S.-L., Smoski, M. J., & Robins, C. J. (2011). Effects of mindfulness on psychological health: A review of empirical studies. Clinical Psychology Review, 31(6), 1041–1056. https://doi.org/10.1016/j.cpr.2011.04.006 2. Mahindru, A., Patil, P., & Agrawal, V. (2023). Role of physical activity on mental health and well-being: A review. Cureus, 15(1), e33475. https://doi.org/10.7759/cureus.33475 3. Meier, M., Unternaehrer, E., Dimitroff, S. J., Benz, A. B. E., Bentele, U. U., Schorpp, S. M., Wenzel, M., & Pruessner, J. C. (2020). Standardized massage interventions as protocols for the induction of psychophysiological relaxation in the laboratory: A block randomized, controlled trial. Scientific Reports, 10(1), 14774. https://doi.org/10.1038/s41598-020-71173-w
Learn more
4 of the Best Ways to Relieve Holiday Stress
For many of us, the holiday season represents a much-anticipated, joyous time of the year. But for others, it’s a hectic and stressful period that’s become synonymous with exhaustion, overeating, accruing debt, and family drama. Just hearing the word “holiday” can create stress and feelings of anxiousness for some people. In fact, a survey by Consumer Reports found that 90 percent¹ of Americans find at least one thing stressful about the holiday season. However, the holidays don’t have to be something you dread. With practical planning and brain-directed supplement support, you can successfully navigate the holidays with happiness and good cheer. Taking these four steps can help reduce the stress of the holiday season: 4 Simple Ways to Relieve Holiday Stress Be Grateful Did you know that practicing gratitude can make your brain work better? Research² has demonstrated that people who express gratitude on a regular basis are healthier, more optimistic, make more progress toward their goals and have a greater sense of well-being. Experience the joy that gratitude can bring this holiday season. Delegate While You Celebrate You don’t have to do everything yourself—you can tackle your “to do” list with others. Spending time with friends and family while you share tasks, like preparing the holiday meal, shopping, cleaning and decorating, can be an enjoyable time of bonding. You don’t have to be the holiday hero. Just Say No The holidays can make people feel out of control and at the mercy of traditions or expectations. But you can take control of the holidays by refusing to let them control you. Say “no” to events and activities that aren’t making you happy or are causing holiday stress. Get Calming Support One of the best ways to relieve holiday stress is to take BrainMD’s Everyday Stress Relief, the perfect stress support supplement for daily living. Everyday Stress Relief Everyday Stress Relief, which contains a combination of magnesium, Relora®, holy basil, taurine, and l-theanine, is designed to: Promote calmness without drowsiness* Maintain a positive mood with sharp mental focus* Manage healthy stress hormone levels* Support your brain and adrenals when dealing with stress* Enhance your energy, endurance and vigor* Relieve Holiday Stress...Naturally Keeping up with a busy schedule can leave you feeling stressed out and exhausted, especially during the holidays. As a premier stress-reducing supplement, Everyday Stress Relief harnesses the power of five natural ingredients to soothe your frazzled nerves so you can meet the stresses of the season head-on.* Everyday Stress Relief has a 100% satisfaction, money-back guarantee. You have nothing to lose except your stress. Try Everyday Stress Relief today! The BrainMD team wishes you and yours a safe, healthy, and happy Holiday Season! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Everyday Stress Relief and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Consumer Reports. (2011, November 29). Americans' top holiday dreads—being nice makes the list. Consumer Reports. https://www.consumerreports.org 2. Fekete, E. M., & Deichert, N. T. (2022). A brief gratitude writing intervention decreased stress and negative affect during the COVID-19 pandemic. Journal of Happiness Studies, 23(6), 2427–2448. https://doi.org/10.1007/s10902-022-00505-6
Learn more
Supplement Labeling 101: Here's What You Need to Know
If you get overwhelmed when choosing vitamins, you aren't alone. It’s becoming increasingly difficult to know if you’re getting quality products. Since not all supplements are created equal, how do you know if you’re taking high-quality supplements or just a cheap knockoff in a fancy bottle? Many supplements have fillers, which reduce their effectiveness and may even be harmful to your health. To safeguard against the dangers of low grade products, many people purchase premium supplements. But even some whole food products have revealed lead contamination¹ when tested. To increase the chances that the vitamins you purchase will improve your health, make sure: 1. that what the company claims on the label is accurate and reasonable, 2. that the ingredient list is transparent and clearly understandable, and 3. that the company stands behind their products enough to make you feel safe and confident to shop with them. What To Look For On A Supplement Label Here are some important tips and insights on how to read the labels and claims made by supplement companies so that you can identify the best quality supplements with the maximum benefits: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Claims Before you buy a supplement, always read the label. Carefully read the directions for use and for any claims of efficacy and/or safety. Some labels make extravagant claims that may seem hard to believe. Other claims are confusing – many supplement makers are intentionally vague when it comes to the content of their labels. According to the Food & Drug Administration (FDA), supplement companies are legally prohibited from making claims that their products treat, diagnose, prevent, or cure diseases. The FDA does allow claims that a product affects the body’s structure and/or function, nutritional status, or general health and well-being, but the product’s maker must have proof to support all the claims they make. Cautions and Warnings Despite the negative implications associated with them, cautions or warnings on products can be a good thing because they show that the company understands their ingredients and how they can affect the body. Cautions and warnings also indicate that the company places the health and safety of their customers above making another sale. These warnings serve a dual purpose; they prevent the sale of a product to someone that shouldn’t be taking it and make the product available to consumers who can safely take it. Ingredients The Supplement Facts box is the heart of the dietary supplement label. Ideally, a supplement label will accurately list all the active ingredients, in specified order and with precise names for the various nutrients, herbals or other ingredients. Read this very carefully. You may notice, for example, that vitamin A is listed as beta-carotene, which many people don’t efficiently convert to vitamin A. Or that magnesium is listed as magnesium oxide, which is poorly absorbed and is an inferior ingredient compared to magnesium malate, citrate, or glycinate. Sometimes a listed ingredient hasn’t been proven for use in humans. Another factor to be aware of is undesirable additives, especially in the binders or coatings of tablets such as unnecessary sucrose, titanium dioxide, hydrogenated oils, heavy metals including lead and mercury, and PCBs (polychlorinated biphenyls). If you have questions or concerns, contact the supplement maker who, by law, must provide their contact information on the label. Testing It’s important to know that your supplements are tested for identity, purity, and potency. Testing is most effectively done on the raw material ingredients before they enter the chain of production. However, in-process testing is also necessary, and the finished product must be tested to ensure the integrity of the entire manufacturing process. Both ingredients and finished products must go through identity and potency verification, heavy metal testing, and microbial testing. All of BrainMD’s products undergo these testing processes, and we employ independent laboratories to do our testing. We also audit our manufacturers, packagers, and testing labs to ensure they have adequate quality control and processing standards in place. [/wc_box] It’s highly recommended that you apply the above criteria to every supplement you purchase. One reason is that the quality of vitamins can widely vary, even among so-called leading brands. A good example of this is fish oil… 3 Key Elements of a High-quality Fish Oil Supplement When searching for a high-quality fish oil supplement, keep these purity standards in mind: Because toxins such as solvents, dioxins, PCBs, furans and more than 250 environmental pollutants can become concentrated in fish, it’s extremely important to choose a fish oil product that is highly purified and analyzed in the laboratory to verify that it is clean. Fish oil spoils easily. Look for a product that has added vitamin E, vitamin C, rosemary, or other safe and effective stabilizers. Avoid suppliers that aren't reputable, because more and more fish oils are being diluted with oils that don't have omega-3 activity. Choose a product that has high amounts of EPA and DHA. Cheap fish oils claim 1000 mg on the label but only provide 300 mg of EPA plus DHA, which isn't an adequate daily dose for most people. BrainMD is proud to offer a fish oil supplement that meets or exceeds all of the above standards… Omega-3 Power Most Americans are deficient in omega-3 fatty acids,² getting barely one-third of the daily amounts needed for optimum brain and body health. Each serving of Omega-3 Power provides 1,600 mg of EPA, DHA, and other omega-3s from ultra-purified, high-quality fish oil – roughly 5 times what is found in conventional brands.* The omega-3 fatty acids in Omega-3 Power are critical to building healthy cell membranes, which are essential for our brain cells to make the trillions of connections that enable peak cognitive, mood, and behavioral performance.* Sourced from pelagic, short-lived fish species (anchovies, sardines, and mackerel), the fish oil in Omega-3 Power undergoes the most advanced purification process in the supplement industry.* At BrainMD, we’re dedicated to helping people feel better by creating the highest quality nutritional products for optimizing and balancing brain health. Backed by decades of experience, our clinical research team incorporates the latest scientific findings in creating a wide array of specialized formulas that support brain function, energy, memory, mood, and sleep. Our ultra-pure, science-based and brain directed vitamins were formulated to give you the nutrients you need to be your best self. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Omega-3 Power and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Bourgoin, B. P., Evans, D. R., Cornett, J. R., Lingard, S. M., & Quattrone, A. J. (1993). Lead content in 70 brands of dietary calcium supplements. American Journal of Public Health, 83(8), 1155–1160. https://doi.org/10.2105/ajph.83.8.1155 2. Papanikolaou, Y., Brooks, J., Reider, C., & Fulgoni, V. L., III. (2014). U.S. adults are not meeting recommended levels for fish and omega-3 fatty acid intake: Results of an analysis using observational data from NHANES 2003–2008. Nutrition Journal, 13, 31. https://doi.org/10.1186/1475-2891-13-31
Learn more
Holiday Survival Guide: Top 10 Ways to Have a Stress-free Holiday!
You’ve probably seen one of the many survival guides while perusing the shelves of a bookstore or browsing online. These books address a diverse array of topics ranging from wilderness survival to tips for staying alive during a zombie apocalypse. Did you ever wish you had a holiday survival guide? Season of Stress Though many agree with Andy Williams’ song that the holiday season is “the most wonderful time of the year,” others may see it as a period of added stress that can result in exhaustion, weight gain, and mounting debt. Just hearing the word “holidays” can create stress for some people. In fact, a survey¹ by Consumer Reports found that 90 percent of Americans find at least one thing stressful about the holiday season. To prevent seasonal stress, here are some practical ways to stay healthy and sane during the holidays… Holiday Survival Guide: 10 Ways to Keep the Seasons Bright 1. Healthy Foods Since people tend to consume more calories during the holidays, resist the temptation to stray from your well-established diet. Before attending a gathering or party where unhealthy foods will be served, eat a healthy meal first. That way, you won’t feel hungry and will be less likely to eat foods that are high in fat and sugar. Always make sure you have emergency rations handy to fend off a snack attack. Eating the right foods can help you have increased energy, a better mood, and more mental sharpness. 2. Get Moving Instead of wasting the holidays watching TV or playing video games, get outside for some exercise. Take a jog or long brisk walk (always test the surface before departing, as it might be icy). The CDC² recommends getting 30 minutes of exercise daily, 5 days a week. 3. Take a Timeout Take time out of your day to enjoy relaxing activities, like listening to music or meditating. When you experience stress, your body releases hormones (like cortisol and adrenaline) which can tax your immune system and increase your risk of contracting the common cold and other viruses. Stress-reducing activities can have a positive effect on the immune system…and your overall well-being. 4. Pet Your Pet Spending time with your pet may promote calmness by increasing levels of the stress-reducing hormone oxytocin and decreasing production of the stress hormone cortisol. Owning a pet that needs to be walked means you’ll get outside for fresh air and sunshine, which can help lower your blood pressure, reduce your stress, and perhaps even help you lose weight. 5. Delegate While You Celebrate Enlist the help of others when tackling your “to do” list. Spending time with friends and family while you share tasks – like preparing the holiday meal, shopping, cleaning, and decorating – can be an enjoyable time of bonding. Don’t try to be the holiday hero. You don’t have to do everything yourself. Learning how to delegate while you celebrate can help you stay sane during the hectic holiday season. 6. Practice Gratitude According to a recent study, practicing gratitude causes changes in your brain³ that can make you feel better. People who express gratitude on a regular basis tend to be healthier, more optimistic, may make more progress toward their goals, and have a greater sense of well-being. Take some time to jot down five things you’re grateful for every day. Then experience the joy that gratitude can bring. 7. Hydrate, Don’t Inebriate Drinking water 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. Also, be mindful of your alcohol consumption during the holidays. If you’re invited to a meal or party where you know alcohol will be served, consider bringing your own non-alcoholic beverage. This will help ensure that you don’t drink, or drink too much, at the gathering. 8. Volunteer The holidays are usually a time when everyone is focused on their families and friends. However, it’s also a wonderful time to focus on giving to others in need. Volunteering not only helps alleviate stress, it also can increase health and happiness. Making a difference by assisting others may produce feelings of satisfaction and joy. Some ideas: shovel an elderly neighbor’s driveway, donate clothes or blankets to a shelter, work a few shifts at the local food bank, sponsor a wild animal through wildlife rescue, or donate a few gifts to a charity for children and families. 9. 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 provide natural protection for your immune system, it’s important to create healthy habits for overall well-being. One of the best ways to support your immunity during cold and flu season is with high-quality vitamins, minerals, and nutrients. Developing a supplement routine to complement your healthy diet can help you achieve winter wellness. 10. Just Say No The holidays can make people feel out of control and at the mercy of tradition or expectations. The key is to take control over the holidays, rather than allowing them to take control you. Say “no” to events and activities that aren’t important to you. If what you’re doing is causing holiday stress, it’s time to do something different. Stress-Free Holiday It’s been said that the holidays bring out the best and worst in people. When it comes to the latter, you don’t have to let someone else ruin your holiday. Applying the tips in this holiday survival guide can help ensure that everyone in your family enjoys a fun-filled, stress-free holiday. The BrainMD team wishes you and yours a safe, healthy, and happy Holiday Season! 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. Kyeong, S., Kim, J., Kim, D. J., Kim, H. E., & Kim, J.-J. (2017). Effects of gratitude meditation on neural network functional connectivity and brain-heart coupling. Scientific Reports, 7, 5058. https://doi.org/10.1038/s41598-017-05520-9https://www.cdc.gov/physicalactivity/basics/adults.html 2. Consumer Reports. (2011, November). Americans' top holiday dreads—Being nice makes the list. Consumer Reports. https://www.consumerreports.org/cro/news/2011/11/americans-top-holiday-dreads-mdash-being-nice-makes-the-list/index.htm 3. Centers for Disease Control and Prevention. (2023, December 20). Physical activity basics: Adult activity: An overview. Centers for Disease Control and Prevention. https://www.cdc.gov/physicalactivity/basics/adult-activity.html
Learn more
This Is What You Need to Know About HBOT
Are you curious about the potential healing powers of hyperbaric oxygen therapy (HBOT)? Here’s what you need to know about this innovative treatment. What is Hyperbaric Oxygen Therapy? HBOT is a non-invasive treatment that involves breathing 100% pure oxygen in a pressurized chamber. With HBOT, your lungs can take in up to 3 times more oxygen than they do when breathing at normal air pressure. This process mimics diving underwater, where individuals experience increased pressure on their bodies due to the weight of water above them. The higher air pressure forces more oxygen into your bloodstream, allowing it to travel deeper into damaged tissues¹ to facilitate the healing process. HBOT is used as both a primary and adjunctive treatment for various medical conditions, such as: decompression sickness carbon monoxide poisoning extreme thermal burns serious head injury slow-healing wounds How HBOT Works on a Cellular Level Our body’s cells require oxygen to function properly and carry out various physiological processes such as tissue healing and energy production. Under normal circumstances, our lungs are responsible for supplying enough oxygen to our cells through the bloodstream. However, certain medical conditions or injuries may restrict blood flow and result in reduced oxygen delivery to tissues. HBOT aims to address this issue by increasing the amount of oxygen available for our cells. Breathing pure oxygen at high pressures allows it to diffuse into all bodily fluids including blood plasma, cerebrospinal fluid, lymphatics and bone marrow. Increased oxygen levels also may enhance tissue function while helping to repair existing damage caused by compromised blood flow or lack of adequate oxygen supply. This helps improve cellular function and may enhance the healing process. History of HBOT In one form or another, HBOT has been around for centuries. Here’s a brief history of HBOT: What we now know of as HBOT was first discovered in 1662 when English physician, Nathaniel Henshaw, placed patients inside a pressurized steel container. English chemist, Joseph Priestly, discovered oxygen in 1774. Paul Bert, the “father of hyperbaric physiology,” noted possible toxic effects of hyperbaric oxygen on the CNS in 1878. In 1937, hyperbaric oxygen was first used to help relieve decompression sickness in divers. Hyperbaric oxygenation (HBO) was first used for burns² in 1965. Over the years, HBOT has evolved, and its use has expanded to different fields of medicine. With advances in technology and research, HBOT is now recognized as an effective treatment for several conditions. Benefits of HBOT One of the main benefits of HBOT is its ability to increase the amount of oxygen delivered to tissues and organs in our body. This increase in oxygen levels can have numerous beneficial effects on our body’s healing process. It promotes new blood vessel growth (angiogenesis), which helps improve circulation to areas that are damaged or injured. The high levels of oxygen also stimulate stem cell production and activate these cells to assist with tissue repair. HBOT is also known for its anti-inflammatory properties. By reducing inflammation, HBOT can help decrease swelling and pain and speed up the healing process. It also aids in clearing out toxins and bacteria from wounds or infected areas. HBOT supports the body’s immune system by activating white blood cells, known as neutrophils, which help fight off infections and promote wound healing. This biological response helps fight infections, boost tissue repair mechanisms, and promote overall healing. These effects are especially beneficial for people with compromised immune systems or serious wounds. One well-known application of HBOT is in treating carbon monoxide poisoning or smoke inhalation. HBOT’s increased levels of oxygenation can help remove carbon monoxide from red blood cells more efficiently than normal respiration. Those with serious head injuries also may benefit from HBOT therapy. The high-pressure environment can help reduce brain swelling and provides vital nutrients needed for the brain to heal. This has been particularly effective for military personnel³ who’ve suffered concussions or other brain injuries. What to Expect from an HBOT Session Here’s a walkthrough of a typical HBOT session: Before the Treatment Before your scheduled HBOT session, your healthcare provider will give you instructions on what to do before the treatment. It’s important to follow these instructions carefully as they can affect the success of the therapy. You may be asked to avoid certain foods or medications that can increase your risk of bleeding or make you feel nauseous during the session. Your doctor also may ask you to wear loose-fitting clothes and remove any metallic objects from your body. During the Treatment On the day of your scheduled HBOT session, you’ll be taken to a room with a pressurized chamber commonly referred to as hyperbaric oxygen chamber. The chamber resembles a large tube. Before entering the chamber, your healthcare provider will go through all safety measures with you and answer any last-minute questions or concerns. After entering the chamber, you’ll be given either a mask or a hood that delivers 100% pure oxygen. Once you’ve been sealed in, pressure inside the chamber starts gradually increasing until it reaches up to three times the normal atmospheric level. When maximum pressure is reached, which depends on the treatment protocol prescribed by your doctor, it will be maintained for about 60-90 minutes. During this time, you can relax, take a nap, read a book, or listen to music. You may feel some discomfort in your ears like when you’re flying in an airplane; however, this sensation can be relieved by swallowing, yawning, or chewing gum. If at any point during the session you feel uncomfortable or overwhelmed, don’t hesitate to inform the helper in the room. After the Treatment Once the session is complete and pressure inside returns to normal levels, a trained healthcare professional will help you out of the chamber and go through post-treatment instructions with you. Possible Risks of HBOT HBOT is a safe and effective treatment for various medical conditions. However, as with any medical treatment, there are potential risks and side effects that patients should be aware of before undergoing the therapy. Here are a few: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Barotrauma: During an HBOT session, the pressure inside the hyperbaric chamber is increased, which can cause air or fluid to become trapped in certain parts of the body such as the ears, sinuses, or lungs. This can result in discomfort or pain in these areas. Oxygen toxicity: Although oxygen is crucial for life, it also can have harmful effects if inhaled in high concentrations for an extended period. Symptoms of oxygen toxicity may include blurred vision, ringing in the ears, nausea, dizziness, and seizures. Claustrophobia: Patients who have a fear of enclosed spaces may experience worry or panic while inside the hyperbaric chamber. Fatigue: Since HBOT sessions typically last for 60-90 minutes and require patients to breathe continuously through a mask or hood, this may lead to fatigue during and after the session. Headache: A small percentage of patients may experience headaches during or after their first few HBOT sessions due to changes in blood vessel size caused by increased pressure and oxygen levels. Temporary worsening of symptoms: Some patients may experience temporary worsening of their symptoms immediately following an HBOT session before they start noticing improvements. [/wc_box] Is HBOT Right for You? HBOT has been used for many years to treat various medical conditions and continues to gain popularity. Its ability to increase oxygen levels in the body has been linked to numerous health benefits, making it a valuable option for patients seeking alternative treatments. However, since there are potential risks and side effects associated with the therapy, it’s recommended that you work closely with your doctor or healthcare provider to determine if HBOT is right for 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. Sen, S., & Sen, S. (2021). Therapeutic effects of hyperbaric oxygen: Integrated review. Medical Gas Research, 11(1), 30–33. https://doi.org/10.4103/2045-9912.310057 2. Smolle, C., Lindenmann, J., Kamolz, L., & Smolle-Juettner, F.-M. (2021). The history and development of hyperbaric oxygenation (HBO) in thermal burn injury. Medicina (Kaunas), 57(1), 49. https://doi.org/10.3390/medicina57010049 3. Harch, P. G., Andrews, S. R., Fogarty, E. F., Lucarini, J., & Van Meter, K. W. (2017). Case control study: Hyperbaric oxygen treatment of mild traumatic brain injury persistent post-concussion syndrome and post-traumatic stress disorder. Medical Gas Research, 7(3), 156–174. https://doi.org/10.4103/2045-9912.215745
Learn more
Start the New Year Off Right with These Health Checks
With New Year's around the corner, now’s the time to get serious about your health goals. Regardless of which resolutions you made, optimizing brain and body is essential for kicking off the New Year…and for maintaining healthy habits throughout the year. Even though we usually think of New Year’s resolutions in terms of improving diet and exercise, there’s a whole other area of wellness to consider. This year, be proactive by setting up health checks early in the New Year. Which health checks should you schedule? Let’s look at a few options… 6 Important Health Checks to Schedule for the New Year Annual Physical Everyone should get an annual physical with their doctor or healthcare practitioner. This physical usually includes a weigh-in and blood pressure check. Depending on the patient’s complaints, the healthcare provider can make lifestyle recommendations, prescribe or manage medications, and refer out to a specialist (such as a cardiologist, internist, GI specialist, etc.) if needed. This annual visit can establish a baseline for the future. Conversely, if you don’t visit your healthcare practitioner every year, it may be more difficult to notice changes in blood pressure, cholesterol, or other important health factors. An annual visit to the doctor’s office also may bring to light health concerns based on personal or family history and, perhaps, help to identify or prevent serious illness. Early diagnosis and prevention could have life-saving implications. Depending on your age and health history, your healthcare practitioner may order blood work or other tests. One recent study¹ emphasized the importance of annual health assessments for maintaining physical capabilities, which can serve as predictors of long-term health outcomes, including mortality. Blood Work When was the last time you got your blood work done? Here are some key tests your healthcare provider may order for you: Complete Blood Count (CBC) General Metabolic Panel Hemoglobin A1c, or HbA1c Blood Lipids (Cholesterol and Triglycerides) C-reactive protein (CRP) Homocysteine (HC) Ferritin Saturation (Iron Status) Possible add-on tests: Omega-3 Index Vitamin D Thyroid Panel 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). Depending on your genetics and current state of health, you may need to have a blood draw more frequently than once a year in conjunction with your physical, as advised by your healthcare professional. Dental Appointment Oral health is extremely important to your overall health. You can’t have a healthy mouth without healthy gums and teeth. If you have excessive plaque, a receding gumline, gingivitis, halitosis, tooth decay or tooth pain, it’s a good idea to make a dental appointment as soon as possible. If it’s been a while since you visited your dentist, X-rays and/or a deep cleaning may be recommended. Insurance providers may cover all or a portion of the expenses associated with dental cleanings. Depending on your financial situation and the status of your oral health, a dentist may recommend periodontal maintenance every 3 or 6 months. If other dental services are required, such as an implant, crown, or root canal, insurance may pay a portion, but the patient is responsible for the co-pay. The best way to ensure healthy gums is to brush your teeth after every meal and floss at least once daily. Remember, a brilliant smile begins with clean teeth and healthy gums! Another recent study² proved the benefits of annual check ups and specifically dental visits. It demonstrates that preventive healthcare can significantly reduce the risk of chronic illnesses and improve health outcomes. Vision Appointment Today, it’s typical for adults and kids to spend hours a day staring at computer screens or portable devices that are only a few inches away from their faces. Prolonged screen sessions can create many eye-related issues including tired or dry eyes, blurred vision, and headaches. Spending too much time looking at screens also can cause digital eye strain. Some refer to this as computer vision syndrome,³ a condition where extended screen time can cause visual stress. With our society’s ever-increasing dependence on technology, there are several practical ways to protect your eyes from the harmful effects of excessive screen time. One of the best ways is to make an annual vision appointment. Some insurance providers may cover a portion of the appointment as well as frames/lenses or contact lenses. Chiropractic Appointment It’s estimated that 80% of people in the U.S. will experience back pain⁴ at some point in their lives. Back pain may be related to issues with your spine. Many health problems may be traced to the spine since each region of the spine is linked to different organs or body systems. If you’ve been experiencing back pain, seriously consider seeing a trained chiropractor or orthopedist. A chiropractor can help correct spinal misalignments, which in turn may help relieve other bodily issues. If you’ve never been to a chiropractor, or if it’s been a while since you’ve had an adjustment, consider making an appointment to have a chiropractor evaluate, and adjust, your spine. Dermatologist Appointment Here’s a health check that many people tend to forget about…but shouldn’t. The skin is the body’s largest organ, occupying 22 square feet of the human body. Biologically, the skin is our body’s first line of defense and a protective outer layer to ward off infection and illness. Skin, like every other part of the human body (including the brain), can be improved with deliberate care and attention. And like most other organs, improving the health of your skin requires a multi-pronged approach for best results. One of the best ways to maintain skin health is to consult with a dermatologist. They may recommend an annual full-body skin check to identify any potential problems. Areas of concern may be biopsied or scooped depending on the severity. If you’re currently struggling with skin issues, or are concerned with moles, skin tags, painful or odd-looking patches of skin, it’s strongly recommended that you set up an appointment with a dermatologist right away. Have a Healthy New Year! These are just a few of the various health checks (gender-related and age-related health checks also may be recommended by your healthcare professional) you should schedule at the start of the New Year. Keep in mind that you don’t have to schedule them all during the same month. You can spread them out over several months as your schedule, and the healthcare provider’s calendar, allows. It’s easy to forget these checkups, so scheduling them all at once, or marking them on your calendar, is a great way to make sure you stay on top of them. Scheduling these important health checks can give you peace of mind and help to optimize your health long term. 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: ¹Cooper, R., Kuh, D., Hardy, R., & the FALCon and HALCyon Study Teams. (2020). Objectively measured physical capability levels and mortality: Systematic review and meta-analysis. The BMJ, 371, m2786. https://doi.org/10.1136/bmj.m2786 ²Bhaskar, V., McGraw, K. A., & Divaris, K. (2014). The importance of preventive dental visits from a young age: Systematic review and current perspectives. Clinical, Cosmetic and Investigational Dentistry, 6, 21–27. https://doi.org/10.2147/CCIDE.S41402 ³Loh, K. Y., & Redd, S. C. (2008). Understanding and preventing computer vision syndrome. Malaysian Family Physician, 3(3), 128–130. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4170366/ ⁴StatPearls. (2023). Back pain. StatPearls Publishing. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK586768/
Learn more