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Here Are 10 of the Best Ways to Have a Healthy Relationship
Unlike polar bears, humans require social interaction to stay healthy. We have a fundamental need to belong that’s just as essential as our need for food and water. Positive social connections help us live longer. Studies have shown that being in positive, warm, satisfying relationships can help keep our brains and bodies healthy into older age.¹ Unfortunately, many factors can put our relationships at risk. Emotional crises, excessive stress, and destructive behaviors can all threaten a relationship. One of the most common relationship disruptors is poor communication. Conversely, the ability to effectively communicate may help enhance relationships.² Clear Communication Poor communication is at the core of many relationship problems. Jumping to conclusions, trying to read minds, and needing to be right are only a few traits that can cause a breakdown in communication. Too often in relationships, we have expectations and hopes that we never explicitly communicate to others. We assume they should know what we need and become frustrated when they don’t accurately interpret our unspoken requests. Clear communication is essential if relationships are to be mutually satisfying. Here are ten common communication challenges and tips for how to improve your relationships… 10 Communication Breakdowns & How to Fix Them 1. Poor Attitude You expect the conversation to go nowhere, and don’t even try to steer it in a positive direction. Negative assumptions about others can feed into this poor attitude. Keeping an open mind can help improve your attitude and relationship with others. 2. Unclear Expectations Do you expect people to guess what you want? It’s great when others can anticipate your needs, but most people are too busy to be able to do it effectively. That doesn’t make them good or bad; it simply means it’s important to speak up about what you need. 3. Body Language Body language is critical because it sends both conscious and unconscious messages. When you fail to make eye contact or acknowledge others with facial expressions or body gestures, they can begin to feel lost, alone, and unenthusiastic about continuing the conversation. Eye contact and physical acknowledgment are fundamental to good communication. 4. Bad Timing Distractions frequently sabotage communication. For example, it usually isn’t a good idea to initiate an important conversation with someone when they’re wrapped up in the drama of a playoff game on TV. Shutting out distractions can help improve your communications. 5. Unclear Signals You might assume that you’re sending clear messages to the other person when, in fact, what he or she understands is completely different from what you meant. Getting feedback is vital to establishing and maintaining clear lines of communication. 6. Kitchen Sink-ing When people feel backed into a corner, they may bring up unrelated issues from the past in order to protect themselves or intensify a disagreement. Sticking to the main point can help ensure that the problem is fully discussed and resolved. 7. Mind Reading You arbitrarily predict what another person is thinking and then react to that imagined information. Mind reading is often just a projection of what you think. Asking for clarification is essential to good communication. 8. Needing to be Right When a person has to be right in a conversation, there is no communication, only a one-sided debate. Needing to be right destroys effective communication. 9. Critical Speech Using put-downs or sarcasm to discredit someone else’s ideas erodes meaningful dialogue and sets up distance in relationships. Instead of saying something negative or critical try your best to say something positive and constructive. Many times, this approach will result in a win/win for you and the other person. 10. Forgetting to Follow-up Often it takes repeated efforts to get what you need, but it’s very important not to give up on communication. When you stop asking for what you need, you often silently resent the other person, which subverts the relationship. Persistence will help you get what you need. How to Have a Healthy Relationship Relating to others in healthy, effective ways is ultimately a brain-based skill. Knowing your brain type can help you better understand who you are and why you do what you do. These insights can potentially impact your relationships in significant ways. Changing your brain can help improve your relationships. When your brain works right, you can perceive others more accurately, have good control over your emotions, and act in positive and appropriate ways that will bring people closer to you. As you protect and nurture your brain, all your relationships are likely to improve. Bottom line: don’t be like the polar bear. Be intentional about strengthening your relationships today. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your brain and overall well-being. For more information about our full list of 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. Mineo, L. (2017, April 11). Over nearly 80 years, Harvard study has been showing how to live a healthy and happy life. Harvard Gazette. https://news.harvard.edu/gazette/story/2017/04/over-nearly-80-years-harvard-study-has-been-showing-how-to-live-a-healthy-and-happy-life/ 2. Johnson, M. D., Lavner, J. A., Mund, M., Zemp, M., Stanley, S. M., Neyer, F. J., Impett, E. A., Rhoades, G. K., Bodenmann, G., Weidmann, R., Bühler, J. L., Burriss, R. P., Wünsche, J., & Grob, A. (2021). Within-couple associations between communication and relationship satisfaction over time. Personality and Social Psychology Bulletin, 48(4), 534–549. https://doi.org/10.1177/01461672211016920
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10 of the Best Ways to Overcome Adversity in Your Life
You can’t have a hero’s journey without adversity. After all, how satisfying would Harry Potter’s adventures be without Voldemort? Or, how complicated would Frodo Baggins’ life be without the One Ring (or Sauron, Gollum, etc.)? And what would Luke Skywalker be without Darth Vader/Anakin Skywalker? (Trick question: Anakin is Luke’s father, so the answer is “nothing.” But you get the point.) Other than death and taxes, one of life’s other absolutes is that we all will face problems and dark times. Though the tendency is to bemoan life’s challenges, would we have any wisdom, character, or achievements without them? Turning Pain into Purpose “Although the world is full of suffering, it is also full of the overcoming of it.” - Helen Keller Some people who suffer great pain and injustice become devastated. Many never learn how to cope with their struggles. Others use food, drugs, alcohol, or sex as a form of self-medication, or become a victim to their tragedy, using pain as an excuse to hurt themselves or others. It seems to be in our nature to complain about the hardships in life. Yet, it’s through trials that we can develop resilience and effective coping strategies. By overcoming obstacles and troubles, we can become stronger and better able to handle a variety of challenges in the future. One of the best ways you can turn pain into purpose is to know your “essence.” Discover Your Essence “Spirituality is the aspect of humanity that refers to the way individuals seek and express meaning and purpose and the way they experience their connectedness to the moment, to self, to others, to nature, and to the significant or sacred.” - Dr. Christina Puchalski Your essence refers to the passion deep within that stirs your soul. It can be described as your spirit and is often born out of frustration or pain. In fact, the Latin root for the word “passion” is pati, meaning to “suffer” or “endure.” Your essence is connected to something bigger and more important than yourself. So, what’s your essence? Clear your mind and meditate on the following questions, or journal your thoughts and responses to them. Get in touch with past or present pain and injustice in your life. Where in your body do you feel it? Where does it hurt? Think about what you’re truly passionate about. What connection might there be to your suffering? What are you willing to suffer for? Write down the things you believe in so strongly that you would fight for them without concern about criticism or ostracism. Meditate or pray daily and focus on what you’re most passionate about. Ask yourself, “Why is the world a better place because I breathe?” If you aren’t sure, start journaling your personal skills, interests, and passions, and ask yourself what small step you can take today to make a difference, to create happiness and healing in the world. Find someone with passion, whom you respect, and ask them to mentor you. Find someone else to mentor. The most effective way to increase your passion for something you love is to mentor someone else and watch them grow. As they flourish, so will you. Knowing your essence can better equip you to handle crises when they arise. Here are some other effective strategies for dealing with challenges in life… 10 Ways to Overcome Adversity and Remove the Obstacles in Your Life 1. Write It Down Writing down your thoughts can get them out of your head so you can view them more rationally. Jot down any major issues you faced during the day. Writing in your journal about your challenges, and possible solutions can help alleviate the worries of the day and put you in a restful state of mind at night. 2. Don’t Back Down Unless the situation is life-threatening, don’t ignore or run away from whatever is causing issues in your life. Like standing up to a bully, you must face the fear or concern directly, or it will have control over you and increase your stress and worry. Though there are many ways to tackle a problem, sitting on the sideline isn’t one of them. 3. Be Realistic Goal-setting isn’t having a vague idea of something you’d like to obtain at some undetermined point in the future. Write down your specific goals in a calendar and then review them every day to make progress toward completing them. Success comes much more easily if you set small and manageable goals. Setting realistic goals, that you can focus on daily, can help reduce stress and make a significant difference in your outlook on life. 4. Thought Stopping An important part of gaining control over automatic negative thoughts (ANTs) is to become aware of them when they occur. When negative thoughts start to creep into your mind, envision a red stop sign, and say to yourself, “STOP!” The more you practice this, the more you will gain control over your thoughts. “Your thoughts really matter. Left unchecked, ANTs will cause an infection in your whole bodily system. If you can catch them at the moment they occur and correct them, you take away the power they have over you.” - Dr. Daniel Amen 5. Stay Positive Though easier said than done, staying positive is essential for maintaining physical and mental well-being. Begin each day with positive affirmations 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 that you can continue throughout the day. 6. Learn to Let Go Accept that you can’t control everything. If you’re holding on too tightly, you might be causing yourself unnecessary stress,¹ which can only make your problems worse. There are plenty of things in the world right now you can’t control. Feeling a lack of control over a concerning or frustrating situation can increase your stress levels. 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. 7. Quality Connections Social connections are incredibly important to your overall health and well-being. When you’re faced with a problem, seeking advice from a friend or family member can be an important step in helping you overcome the obstacle. It’s recommended that you surround yourself with people who are upbeat, kind, and who have proven themselves to be trustworthy allies during difficult times. 8. Break It Down If working on all your goals at once becomes overwhelming, set up a hierarchy. Select a few things you absolutely must accomplish, several things you want to complete, and many things that would be nice to finish. Not only will this pyramid structure allow you to focus your time and energy on the essentials, but it will also help to reduce the debilitating pressure of trying to juggle so many objectives at one time. “Efforts and courage are not enough without purpose and direction.” - John F. Kennedy 9. Laugh It Off Aside from making you feel good, laughing provides many health benefits,² not the least of which is to relieve tension during hard times. Another perk of levity is that laughing releases stress-reducing endorphins into your bloodstream. Laughter truly is the best medicine…it can work wonders in relieving stress and helping you deal with life’s challenges. 10. Reach Out for Help Though isolating yourself during tough times may feel like the safest option, closing yourself off from the world can intensify your feelings of grief and loneliness. Resist the urge to shut out the individuals who can offer you encouragement and support. Talking through your problems is an absolute must. Reach out to friends and family members and let them know when you’re emotionally overwhelmed. Seek professional help if necessary, but don’t fight your battles alone. Final Encouragement “Those things that hurt, instruct.” - Benjamin Franklin Though they’re seldom enjoyable in the moment, challenges can actually produce long-term gains in your life. How you handle those obstacles largely depends on your mindset. So, wherever your hero’s journey takes you, always look for ways to turn roadblocks into stepping-stones…it’s what Messrs. Potter, Baggins, and Skywalker did. 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. Bhanji, J. P., Kim, E. S., & Delgado, M. R. (2016). Perceived control alters the effect of acute stress on persistence. Frontiers in Psychology, 7, 1159. https://doi.org/10.3389/fpsyg.2016.01159 2. Gropper, S., Tkachuk, C., & Smith, L. (2014). The relationship between executive function and academic achievement in children with mild intellectual disabilities. Journal of Intellectual Disability Research, 58(8), 705–715. https://doi.org/10.1111/jir.12095
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What Are the Top Health Benefits of Eggs?
Enjoyed throughout the year as a breakfast staple or anytime snack, eggs are a mainstay at many Easter celebrations. Though their health benefits are often misunderstood, eggs have remained a popular food, both in the U.S. and abroad. Top Health Benefits of Eggs Eggs are one of the most nutritious foods in the world. They have incredible nutritional balance and offer a wide variety of the many nutrients you need. According to the Food Data Central database of the U.S. Department of Agriculture, a Grade A large chicken egg comes with just over 6 grams of protein, 5 grams of fat (of which almost 2 grams is healthy monounsaturated, as in olive oil), 72-74 calories, and less than a half gram of carbs. Just one of these eggs provides such key nutrients as: Folate – 9% of the Daily Value (DV) (36 mcg) Phosphorus – 7% (92.6 mg) Iodine – 16% (24.7 mcg) Selenium – 28% (15.6 mcg) Vitamin A – 33% (90 mcg) Vitamin B2 – 16% (0.211 mg) Vitamin B12 – 21% (0.5 mcg) Biotin – 26% (7.8 mcg) Vitamin D3 – 6% (1.24 mcg) Vitamin E – 8% (1.246 mg) Smaller amounts of the vitamins B1, B3, B6, and the essential minerals calcium, iron, magnesium, potassium, sodium, and zinc Though certainly not exhaustive, this list illustrates the diverse array of nutrients found in eggs. Egg protein has practically the best amino acid profile of any food, and qualifies as a... Complete Protein One of the few proteins classified as a complete protein, egg protein has an impressive total amino acid profile. Egg protein contains all nine essential amino acids that the body can’t produce on its own. Additionally, egg protein carries the sulfur amino acids cysteine and methionine (crucial for antioxidant protection) and proline (an amino acid important for the body’s collagen and absent from many plant proteins). Also present are the “branched chain” amino acids leucine, isoleucine, and valine, which are linked to muscle building and to helping conserve muscle mass later in life. Lean, Clean Choline Eggs are a particularly rich source of choline. Though not traditionally regarded as a vitamin, choline was recently reclassified as an essential nutrient, which makes it functionally equivalent to a vitamin. Choline is fundamental to all our cell, tissue, and organ functions, and is crucial for brain function. It plays an important role in the structure and functioning of cell membranes. Choline is also a major dietary source of methyl groups, which make and maintain our DNA, genes, cell membranes, brain neurotransmitters, nerve cell insulation. Choline is an essential molecular building block for acetylcholine, our most abundant and versatile nerve transmitter. As its name suggests, acetylcholine has choline as part of its molecular structure. Surveys indicate that as many as 9 out of 10 Americans have intakes well below the recommended daily intake for choline.¹ Choline deficiency is associated with liver fat buildup (“fatty liver”) and risk for ongoing liver damage, as well as higher risk for damage to our DNA and other gene-related functions. One large egg provides about 31% of the U.S. Govt’s Recommended Dietary Intake (RDI) of choline. White/Yolk Benefits The egg white contains most of the egg’s content of the precious sulfur amino acids, essential for our own antioxidant defense systems and largely absent from plant proteins. It also carries most of the proline for collagen, and the branched chain amino acids for muscle health. The egg yolk is loaded with phospholipids, nutrients that are the main building blocks for all our cells. These include phosphatidylcholine (PC), which houses most of the egg’s rich choline supply, and phosphatidylserine (PS), which is proven to benefit memory after numerous human clinical trials. Consuming PC in eggs doesn’t raise blood levels of the substance TMAO (trimethylamine N-oxide), which has been linked to adverse cardiovascular effects. The egg yolk also carries practically all the egg’s vitamin E, a vitamin sorely lacking in most foods. The Egg and Eye The egg yolk is a significant food source of carotenoids like lutein and zeaxanthin, which give both the egg yolk and the retinas of our eyes their rich yellow-orange color. They’re essential for eyes and vision and protect the eye against damage from glare. The brain, like the eyes, seems to actively accumulate these carotenoids, including in the hippocampus, which is linked to memory. Clinical trials indicate they’re also likely involved in the brain’s information processing. Cholesterol Controversy During the height of the panic about dietary cholesterol, people were advised not to eat eggs because the egg yolk contains a small amount of cholesterol. Research has clarified that cholesterol in the diet doesn’t necessarily become cholesterol in the arteries and that the body actually needs cholesterol for good health.² For instance, our cell membranes need cholesterol to function. Also, the skin needs cholesterol as its source substance to make vitamin D. Though a single egg can contain about 207 mg of cholesterol (recommended daily intake is 300 mg), this doesn’t automatically increase cholesterol in the blood, because the liver regulates our cholesterol balance and will, as needed, produce less cholesterol. However, some experts still recommend that individuals with cholesterol problems be very careful with their egg consumption. For many of these individuals, consuming six or fewer eggs per week would allow them the benefits of eggs while keeping their dietary cholesterol intake within guidelines. In a huge 2020 study (published in the American Journal of Clinical Nutrition)³ of more than 177,000 people in 50 countries on 6 continents, no associations were found between egg consumption and blood cholesterol levels, major cardiovascular events, or premature death. Eggs are finally being recognized as the superfoods they are, due in large part to their remarkable nutritional profiles. Not All Eggs Are Created Equal There are six different egg sizes in the U.S. Frequent egg purchasers will know that there are small, medium, large, extra-large, and jumbo eggs. But do you know what they call the smallest eggs? Weighing in at 1.25 ounces (minimum mass per egg) is the peewee egg. There are many different natural egg colors, as well. In addition to the standard white eggs, you’ve probably seen brown eggs in your local grocery store. While certainly less common commercially, some chicken breeds lay pinkish/cream, blue, or even green eggs (these are shell colors, not the color of the eggs themselves). With so many differences to consider, is one type of egg better than another? Here's How to Buy the Best Eggs For many consumers, an important consideration is the living conditions of the chickens laying the eggs they’re purchasing. Egg-laying chickens are raised in different environments. Let’s take a closer look at each type. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Cage Eggs These eggs come from chickens raised in cages. Typical cages have a sloped wooden floor and contain four to eight birds. These cages restrict the animal’s normal motions, such as flapping their wings and normally don’t have outside access. Cage-free Eggs This environment allows birds to move both horizontally and vertically. Though cage-free structures vary, most afford chickens a little room to roam – to nest, roost, perch, forage, and spread their wings. However, the animals still might not have access to an outside space. Free-range Eggs Free-range birds are granted access to some outside space, but how large the space is and how long they’re allowed to stay outside widely varies. Unfortunately, uniform standards don’t exist to ensure the kind of healthy environment implied by the name of these systems. Programs like Food Alliance Certified and American Humane Certified have different criteria for the size of outdoor enclosures and the number of hours each day the birds must be kept outside. Pasture-raised Eggs Pasture-raised eggs come from birds that have the freedom to move around in a large yard covered with grass or other vegetation. Again, the size of the open area and number of hours the birds are permitted to roam free can vary, but these criteria tend to be adhered to more strictly in pasture-raised systems. Also, pasture-raised chickens are fed a healthy diet. Omega-3 Enriched Eggs At the top of the egg pecking order is the omega-3 enriched egg. These eggs come from pasture-raised chickens that are given omega-3 enriched feeds. Typically, the birds are fed alpha-linolenic acid (ALA), which many of us may not be able to convert to EPA or DHA – the omega-3s our bodies need. The omega-3 fatty acids EPA and DHA support heart health and help the body regulate blood levels of potentially harmful triglycerides. A study found that eating five omega-3 enriched eggs a week for three weeks helped reduce triglycerides by 16-18%.⁴ [/wc_box] Overall Egg-cellent Food As we’ve seen, pasture-raised or omega-3 enriched eggs are the healthiest for you, as well as the most humanely raised. No matter what size or color you choose, eggs can be a healthy part of your diet. This portable food is loaded with healthy protein, phospholipids, and many of the vitamins, minerals, and other nutrients your body needs. Whether you’re eating them as a side for breakfast or as a healthy snack, eggs really are a perfect food. No yolks about it! At BrainMD, we’re dedicated to providing the highest purity nutrients and standardized herbal ingredients to support your immunity and overall well-being. For more information about our full list of 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: ¹Wallace, T. C., & Fulgoni, V. L., III. (2017). Usual choline intakes are associated with egg and protein food consumption in the United States. Nutrients, 9(8), 839. https://doi.org/10.3390/nu9080839 ²Fernandez, M. L., & Murillo, A. G. (2022). Is there a correlation between dietary and blood cholesterol? Evidence from epidemiological data and clinical interventions. Nutrients, 14(10), 2168. https://doi.org/10.3390/nu14102168 ³Dehghan, M., Mente, A., Rangarajan, S., Mohan, V., Lear, S., Swaminathan, S., Wielgosz, A., Seron, P., Avezum, A., Lopez-Jaramillo, P., Turbide, G., Chifamba, J., AlHabib, K. F., Mohammadifard, N., Szuba, A., Khatib, R., Altuntas, Y., Liu, X., Iqbal, R., ... Yusuf, S. (2020). Association of egg intake with blood lipids, cardiovascular disease, and mortality in 177,000 people in 50 countries. The American Journal of Clinical Nutrition, 111(4), 795–803. https://doi.org/10.1093/ajcn/nqz348 ⁴Bovet, P., Faeh, D., Madeleine, G., Viswanathan, B., & Paccaud, F. (2007). Decrease in blood triglycerides associated with the consumption of eggs of hens fed with food supplemented with fish oil. Nutrition, Metabolism and Cardiovascular Diseases, 17(4), 280–287. https://doi.org/10.1016/j.numecd.2005.12.010
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What You Need to Know About Brain Aging
Did you know that the adult brain loses an average of 85,000 neurons every day?¹ In early childhood, the brain is very active, growing new neurons and developing new connections between synapses. Older adults have significantly less activity in the brain. As we get older, our muscles tend to atrophy, and a similar process takes place in the brain. What Causes Brain Aging? Though each person’s brain ages at a different rate, numerous factors can bring about premature brain aging, such as: An unhealthy lifestyle Excessive stress Poor circulation Little or no exercise Being overweight Inadequate nutrition Lack of sleep Head injuries Smoking, alcohol, recreational or prescription drugs Health struggles and illness The good news is that it’s possible to avoid or alleviate these issues. Regardless of how you’ve treated your brain in the past, you can improve your cognition and memory, and slow down brain aging. No matter what season of life you’re in, the status of your brain reserve may determine how quickly your brain ages. Brain Reserve One of the best ways to understand brain aging is through a concept Dr. Daniel Amen calls “brain reserve.” "Brain reserve is the extra cushion of brain function that can help you deal with challenges. In general, the more brain reserve you have, the more resilient you will be, and the better your brain will handle the aging process.” - Dr. Daniel Amen A growing body of science shows that even before you were conceived, your parents’ lifestyle habits² were laying the foundation for your overall physical and mental health and well-being. Whether good or bad, your parents’ habits (i.e., non-smoker/smoker, good/poor diet, etc.), affected your brain reserve. Of course, your daily habits and behaviors can either increase or deplete your brain reserve as you continue aging. How to Slow the Brain Aging Process To slow the aging process, you need to love your brain, avoid the things that hurt your brain, and do the things that help your brain. Though easy to understand, those steps are extremely difficult to implement. That’s why it’s important to adopt daily habits that can protect your brain from the things that can harm and age it. There are many things you can do to preserve your memories, prevent cognitive decline, and improve your brain health as you grow older. In addition to consistent physical exercise, a healthy diet, and quality sleep, here are some other ways to prevent brain aging… 3 Ways to Protect Your Brain from Premature Aging 1. Build Strong Connections Building a community of friends is extremely important. Good friends can have a positive effect on your health, while unhealthy friends can have the opposite effect. Studies have found that healthy friends can help lower your risk of cognitive decline,³ protect against memory loss by providing emotional and mental stimulation, and promote longevity. Work on developing friendships with new people. You can exchange ideas and gain new perspectives when surrounding yourself with positive and interesting individuals. Be sure to spend time with people who encourage and challenge you. 2. Learn Something New One of the best ways to expand your horizons is to continually engage in new learning. When you stop learning, your brain starts dying. Your brain is like a muscle – the more you use it, the stronger it gets. When you learn something, new neural connections are created, which improves your capacity to remember. Regardless of your age, mental exercise can have an overall positive effect on your brain. So set aside 15 minutes in your day to learn something new. 3. Get Nutritional Support You can improve your cognition and memory with healthy habits. One of the best ways to prevent brain aging is with high-quality vitamins, minerals, and nutrients. Developing a daily supplement routine is nutritional insurance for overall wellness. BrainMD is proud to offer several highly effective, ultra-pure supplements, formulated to naturally boost your cognition and memory. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Brain Curcumins provides the three major curcumins as the Longvida® preparation, which is very well absorbed. Longvida® helps fight physical fatigue and maintain a healthy mood and cognitive functioning. It also supports working memory while under mental strain. Brain & Memory Power Boost contains a lineup of powerful nutrients clinically proven to help protect circulation in your brain, boost mental connectivity, sharpness, and sustained focus. Bright Minds Memory Multi is an advanced memory-directed supplement formula that you can drink! Just one glass daily is all it takes to fuel your brain with crucial vitamins and minerals to help you feel energized, focused, and mentally sharp all day long. Neuro-PS contains phosphatidylserine (PS), the most proven nutraceutical for improved recall of names, faces, numbers, and words. Omega-3 Power is an ultra-purified, highly concentrated fish oil supplement that can help boost your cognitive function, positive mood, heart, and whole-body health. [/wc_box] Implementing these tips can help slow brain aging and support your cognition and memory over the long-haul. Try them today! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: Walløe, S., Pakkenberg, B., & Fabricius, K. (2014). Stereological estimation of total cell numbers in the human cerebral and cerebellar cortex. Frontiers in Human Neuroscience, 8, Article 508. https://doi.org/10.3389/fnhum.2014.00508 Day, J., Savani, S., Krempley, B. D., Nguyen, M., & Kitlinska, J. B. (2016). Influence of paternal preconception exposures on their offspring: Through epigenetics to phenotype. American Journal of Stem Cells, 5(1), 11–18. Sharifian, N., Kraal, A. Z., Zaheed, A. B., Sol, K., & Zahodne, L. B. (2020). Longitudinal associations between contact frequency with friends and with family, activity engagement, and cognitive functioning. Journal of the International Neuropsychological Society, 26(8), 815–824. https://doi.org/10.1017/S1355617720000259
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How to Increase Your Happiness and Give Yourself More Grace
Do you worry that you’ll never be happy again? Maybe you feel stuck in a dead-end job, or you’re dealing with relationship issues. Or, perhaps spending a year at home has drained your energy and enthusiasm. There’s no doubt that the world is full of things that can steal your happiness. With so many external pressures, it can be easy to blame other people or circumstances for the misfortunes in your life. But here’s a question: how often do you sabotage your own happiness? Maybe you tend to see the glass as half empty or struggle with negative thoughts. Aside from causing you to feel dissatisfied with your life, depressive thoughts can reinforce feelings of unhappiness. How can you improve your situation so you can feel happy again? A big step is to identify what’s making you unhappy so you can take steps to break free from it. Things That Can Steal Your Joy & How to Fix Them Negative Thoughts Habitual, negative self-talk trains the brain to see things pessimistically. Negative thinking can effectively rewrite your neural networks,¹ reinforcing pathways in the brain that make it more likely you’ll have a gloomy outlook. Additionally, having persistent negative thoughts can reduce brain activity related to self-control, judgment, and planning. This can lead to harmful behaviors and poor decisions. Dr. Daniel Amen refers to these as automatic negative thoughts (ANTs). ANTs can cause your brain to release chemicals able to make you feel awful. The opposite is also true – positive, happy, hopeful thoughts release chemicals that help make you feel good. Take captive every negative thought that enters your mind and ask yourself if it’s true. If it isn’t, disregard it. Over time, you can recondition your mind to filter out negative thoughts, which should also help increase your happiness. Expectations Has there ever been a time in your life when your perfect plan suddenly went down the drain? If you’re like most people, this has happened to you repeatedly in life. It’s natural to be temporarily frustrated by such setbacks before moving on with your life. But some people set expectations for nearly everything in their life to protect them from possible negative outcomes. These behaviors might be motivated by internal insecurities or a desire to control people or circumstances. It’s been said (in A.A. meetings and elsewhere) that expectations are premeditated resentments. Having expectations of others (a spouse, friend, family member, etc.) is like setting a trap for them, and when they don’t do what you expect or want, you trigger the “Why didn’t you ____?” landmine. Expecting people to guess what you want can wreak havoc in relationships. It’s great when others can anticipate your needs, but most people are too busy to do it effectively, and no one can read minds. It’s important to speak up about what you need, rather than remaining silent and holding a grudge when others fail to act in the way you want them to. Having expectations of a situation or another person can make you miserable, especially when they don’t live up to your preconceived or idealistic notions of how they should respond or behave. Expectations can lead to resentments, disrupt connections with others, and interfere with personal growth. Of course, some of the worst expectations are the ones you place on yourself. Did you expect to get your degree 10 years ago? Did you expect to be married 5 years ago? Over time, the emotional weight of such expectations can become unbearable and steal your happiness. Perfectionism You may pride yourself on having high standards, which isn’t necessarily a bad thing. However, if you’re the type who’s so focused on getting every little detail just right, you’re sure to be disappointed with many aspects of life. The perfectionist’s paradox is that you may feel superior for having lofty goals but feel inferior when you fail to attain them. Here are 3 common types of perfectionism: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Socially prescribed perfectionism – the belief that other people will only value you if you’re perfect Other-oriented perfectionism – demanding perfection from others Self-oriented perfectionism – an internal desire to achieve perfection [/wc_box] All types can be detrimental, but socially prescribed perfectionism can be potentially harmful and even fatal. 5 Ways Perfectionism Can Disrupt Your Life + Helpful Tips 1. Unrealistic Goals Perfectionists tend to set extremely high goals, which might be unattainable. They may fail to reach their goals or give up due to fear of failure. Either way, they might buckle under the incredible pressure they’ve placed on themselves. Helpful Tip: Set Realistic Goals Goal-setting isn’t a vague idea of something you’d like to obtain at some undetermined point in the future. Write down your specific goals in a calendar and then review them every day to make progress toward completing them. Success can come much easier when you make small, manageable goals. Setting realistic goals, that you can focus on daily, can help reduce stress and make a significant difference in your outlook on life. 2. Toxic Thinking Perfectionists are often filled with ANTs, especially All-or-Nothing ANTs (thinking of things as being either all good or all bad) or Just the Bad ANTs (seeing only the bad in a situation). For example, if you need to create a multimedia presentation for work, unless it’s the best one ever created, you may think it’s a tragic failure (All-or-Nothing ANTs). Helpful Tip: Kill the ANTs Learning to challenge the All-or-Nothing or Just the Bad ANTs that infest your brain can help you accept that doing the best you can is far better than trying to be perfect and never completing anything. As Winston Churchill said, “Perfection is the enemy of progress.” You can disinfect your thoughts by exterminating the ANTs that steal your happiness. Whenever you feel sad, mad, nervous, or stressed, write down what you’re thinking and then challenge that ANT. When you stop believing every fearful thought you have, you can start to regain control of your life. 3. Procrastination Perfectionism often leads to paralyzing procrastination. For example, while trying to write a presentation for work or a paper for school, you may feel like you can’t start writing until you’ve looked up more sources, interviewed more people, and come up with an amazing introduction. Before you know it, it’s the night before the deadline, and you need to crank out something to avoid being late. Now you’re kicking yourself for letting it slide for so long. Once again, you may feel like a failure. Helpful Tip: Prioritize Your Life Don’t wait for everything to be absolutely perfect before you dive into a project. Remember, it’s okay to get started now and incorporate additional materials as you go. If working on all your projects or goals at once becomes overwhelming, set up a hierarchy. Select a few things you absolutely must accomplish, several things you want to complete, and many things that would be nice to finish in the future. Not only will this pyramid structure allow you to focus on the essentials, it will also help to reduce the debilitating pressure of trying to juggle so many objectives at one time. 4. Mood Issues Decades of research have found that perfectionism fuels mental health problems. Even more disturbing is the link between perfectionism and suicide. A 2014 study in Review of General Psychology suggests that perfectionism is a bigger risk factor² for suicide than previously thought. Research has found that among young people who die by suicide, nearly 70% placed high demands on themselves and had high expectations. Helpful Tip: Get Outside Engaging in outdoor activities is important for everyone. Whether you enjoy hiking, biking, horseback riding, or just taking a walk, being outdoors has an overall positive effect on mood and vitality. While enjoying the great outdoors you’ll get the added benefit of sunlight, which is a natural way to increase your vitamin D levels. When it comes to mood, the scientific evidence³ is clear; the higher your vitamin D levels, the more likely you are to feel happy rather than blue. Daily exposure to just 10 to 30 minutes of direct sunlight can boost vitamin D levels, which can help improve your mood. 5. Eating Irregularities Several studies have found links between self-oriented perfectionism and eating irregularities. People may have an intense fear of gaining weight and seek to control their caloric intake by attempting to create a perfect diet. Others may feel frustrated by the slow progress of their diet and decided to put it on hold or just give up and return to regular eating habits. Helpful Tip: Avoid Triggers It’s important to acknowledge what emotions (stress, loneliness, boredom, etc.) are driving you to make bad food choices. Sometimes it isn’t even an emotional trigger, but the sight or smell that makes you crave certain foods…many people can’t resist buying popcorn once they’ve smelled it in a theater lobby. A good strategy is to be prepared with a healthy alternative before you encounter a triggering event. Healthier swaps of your favorite foods are a great way to outsmart your triggers. Increase Your Happiness Even if you’ve spent much of your life chasing perfection, you can learn to let go of your unhealthy tendencies. Letting yourself (and others) off the hook for past mistakes, especially common ones, can help you overcome negative thought patterns or destructive behaviors. You might find that your outlook on life is much more positive when you’re not being so hard on yourself. Giving yourself more grace might improve your circumstances and increase your happiness. Hopefully, these practical tips will help you break free from the negative thinking, unrealistic expectations, and oppressive perfectionism that can prevent you from being your best self. Remember, you don’t have to be perfect to be happy. 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. Vaish, A., Grossmann, T., & Woodward, A. (2008). Not all emotions are created equal: The negativity bias in social-emotional development. Psychological Bulletin, 134(3), 383–403. https://doi.org/10.1037/0033-2909.134.3.383 2. Flett, G. L., Hewitt, P. L., & Heisel, M. J. (2014). The Destructiveness of Perfectionism Revisited: Implications for the Assessment of Suicide Risk and the Prevention of Suicide. Review of General Psychology, 18(3), 156-172. https://doi.org/10.1037/gpr0000011 3. Spedding, S. (2014). Vitamin D and depression: A systematic review and meta-analysis comparing studies with and without biological flaws. Nutrients, 6(4), 1501–1518. https://doi.org/10.3390/nu6041501
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These Are Some of the Best Nutrients for Sports Recovery
Exercise is vital to building and maintaining strong muscles and joints. Without a consistent exercise regimen, your muscles can become weak and flabby and your joints stiff and brittle. But be sure to avoid excessive exercise, which can cause severe muscle and joint discomfort, and may lead to knee, hip, or joint injury, which may require surgery. Here are a couple common ways of overdoing it… Tennis Elbow Though a popular sport played by many around the world, tennis might not be the right sport for those who get winded quickly or have reduced mobility. The sport can come with other physical problems too, most famously, “tennis elbow.” This condition may result from excessive playing or repetitive movement and involves irritation or swelling of the tendons in the elbow. Though the name specifically indicates the elbow, a player also may experience pain in their forearm or wrist. Tennis players may have soreness in any number of muscle groups and may develop pain in their joints. Proper technique may help reduce the potential for injury, so working with a tennis instructor or experienced player might be a good idea, especially if you’re just starting out with the sport. Also, if you have any pre-existing injuries, consider consulting a physical therapist or sports medicine specialist before hitting the court. Plantar Fasciitis Plantar fasciitis is a type of heel pain that afflicts many people. Your plantar fascia is a band of tissue that connects your toes to your heel bone; it supports the arch of your foot and helps to absorb shock when you walk or run. Plantar fasciitis is common in runners, overweight individuals, and those who wear shoes with insufficient support. One sign you may have plantar fasciitis is a sharp pain when you take the first few steps in the morning. As you move around, the pain typically begins to diminish. However, the pain may return if you stand for an extended period, take a jog, or engage in rigorous physical activities. To treat plantar fasciitis, physical therapy may be a great place to start. A therapist can help you with specific stretches to strengthen the lower leg muscles, the Achilles tendon, and the plantar fascia. They also might indicate if athletic tape is needed to help relieve pain, and if so, where to place it on your foot. In addition to these two common sports injuries, there are many other activities that can cause aches and pains in various muscles, joints, ligaments, and tendons in your body. Let’s take a quick look at some of the best and worst physical activities for your body, especially as you age. Worst Sports for Your Body Consider avoiding these high-impact sports (especially if you’re already dealing with consistent joint or muscle pain): Basketball Football Rugby Long-distance running Racquet sports (tennis, squash, racquetball) Any sport where you kick a ball, run at high speeds, or make rapid directional changes can be punishing to the joints and ligaments. Best Sports for Your Body Here are a few activities you might consider if you suffer from joint pain: Walking Swimming Rowing Cycling Yoga In addition to these low-impact sports, it’s a good idea to support your joints, ligaments, and muscles with high-quality nutrients. Sports Recovery: Natural Supplements to Help Your Body Heal Curcumin from Turmeric Modern science has extensively researched curcumins (technically, curcuminoid polyphenols) and established their powerful antioxidant and anti-inflammatory benefits,¹ along with many other positive actions. There are several potential health benefits of curcumin, including support for cardiovascular health, cognitive health, and mood. In addition to supporting the brain, curcumin also may help the eyes, heart and circulation, joints, intestinal tract, skin, prostate, muscles, nerves, and numerous other human tissues. However, turmeric powder is very poorly absorbed.² Also, many turmeric and curcumin supplements deliver insufficient amounts of these nutrients. Brain Curcumins BrainMD’s Brain Curcumins supports working memory, calmness, and satisfaction in coping with mental strain.* Brain Curcumins provides the three major curcumins in Longvida® Optimized Curcumin Extract.* Longvida is a breakthrough formula that fights physical fatigue and can help support a healthy mood.* It’s also clinically shown to have high absorption in humans along with brain benefits.* Omega-3 Fatty Acids The omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) have a wide range of profound health benefits, from supporting heart and joint health to promoting healthy cognition and mood. Omega-3s play a crucial role in regulating the body’s healthy inflammatory responses, which reduce the chances of having problems with your circulation, joints, and other organs. It’s thought that EPA and DHA may help reduce inflammation in the brain.³ EPA plays a critical role in supporting the healthy regulation of cellular inflammation while DHA is the most abundant omega-3 found in the brain and is important in maintaining nerve cell structure and function. Here are two powerful and ultra-pure omega-3 supplements: Omega-3 Power Omega-3 Power is a potent fish oil supplement that provides high-quality EPA and DHA fatty acids.* These fatty acids are essential for our brain cells to make the trillions of connections that enable peak cognitive, mood, and behavioral performance.* Sourced from pelagic (not bottom-feeders) fish species with short lifespans (so that they don’t accumulate too many toxins), the fish oil in Omega-3 Power undergoes the most advanced purification process in the supplement industry.* The oil in Omega-3 Power is also recognized by several international organizations as a sustainably managed ingredient.* Omega-3 Power Squeeze Omega-3 Power Squeeze is a pleasant-tasting fish oil liquid omega-3 emulsion, customized for children and adults seeking an alternative to taking capsules.* It delivers 910 mg EPA and 590 mg DHA for a total of 1500 mg per serving. The ultra-pure fish oil in Omega-3 Power Squeeze is extracted in its natural triglyceride form from sustainably harvested fish.* The fish oil is tested by independent labs to exclude over 250 toxic contaminants, heavy metals, and other substances.* It is maintained fresh throughout the verification process and then is gently purified and emulsified for better absorption and taste.* Getting adequate amounts of EPA and DHA is a great way to improve overall brain and body function and well-being.* Whether in capsule or liquid form, the EPA and DHA omega-3 fatty acids in these well-absorbed, proprietary fish oil supplements can help promote a healthy mood, improved cognition, and whole-body wellness.* Live Pain-free Physical exercise is perhaps the single most important thing you can do to keep your brain and body health. Exercise is a great way to feel better, stay healthy, and just have fun. As a general goal, aim for at least 30 minutes of some form of physical activity every day. But be careful not to overdo it. Excessive exercise can lead to muscle and joint pain or other serious physical problems. These sports recovery tips can help reduce pain so you can stay active and live a pain-free life. Start strengthening your muscles and joints with these supporting nutrients today!* At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Hewlings, S. J., & Kalman, D. S. (2017). Curcumin: A review of its effects on human health. Foods, 6(10), 92. https://doi.org/10.3390/foods6100092 2. Stohs, S. J., Chen, O., Ray, S. D., Ji, J., Bucci, L. R., & Preuss, H. G. (2020). Highly bioavailable forms of curcumin and promising avenues for curcumin-based research and application: A review. Molecules, 25(6), 1397. https://doi.org/10.3390/molecules25061397 3. Calder, P. C. (2010). Omega-3 fatty acids and inflammatory processes. Nutrients, 2(3), 355–374. https://doi.org/10.3390/nu2030355
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6 Tips to Help You Stick to Your Workout Routine This Winter
For many, the winter season is associated with happy things like crisp weather, warm beverages, and dazzling light displays. But for others, the change in weather and shorter days signal a downturn in mood and energy that leaves them feeling sad, lethargic, and fatigued. Some refer to this as the “winter blues.” Energize with Exercise Physical exercise is perhaps the single most important thing you can do to keep your brain and body health. Exercise – particularly the aerobic kind – typically increases the brain's dopamine levels and can boost blood flow to deliver oxygen and other positive nutrients to the brain. It also can increase the brain's production of BDNF (brain-derived neurotrophic factor), a protein growth factor that encourages the generation of new nerve cells and is important for memory and mood. Unfortunately, maintaining a regular workout routine can be a challenge during the winter season. Due to colder temperatures and inclement weather, the tendency for many people is to stay inside where it’s warm and hunker down for the winter. Spending more time indoors can create physiological changes in the brain, which can have a significant impact on a person’s emotions and motivation. Also, less sunlight may cause a decrease in serotonin, which some experts believe can trigger a low mood. A recent study² explores how physical activity during the winter months can provide purpose, positive outlook and enhanced emotional health. For an even mood and a sense of mind-body balance, it’s important to maintain a daily workout routine. One recent study¹ highlights the mood-enhancing effects of physical activity, particularly in combating seasonal low mood symptoms. Here are indoor and outdoor exercise options to help keep you in tip-top shape this winter… 6 Tips to Help You Stick to Your Workout Routine This Winter Outdoor Activities 1. Stay Dry If you decide to brave the winter elements and exercise outdoors, apparel is a key consideration. Most people know they should dress to stay warm, but some fail to consider that they should also dress to stay dry. If you get wet, your body begins to lose heat. Getting wet may leave you feeling chilled and force you to cut your workout short. Of course, getting wet outside in cold weather can also put you at risk for a cold/flu, pneumonia or even hypothermia. Rather than moisture-absorbing cotton, wear synthetic fibers (polyester and polypropylene) that are better at wicking away moisture. 2. Layer Up Anyone who’s spent the winter in a colder region knows this tip – some have learned it the hard way. But did you know that there’s a strategy in how to layer up? To stay dry and warm when venturing outside for any kind of physical activity, your first layer should be of the synthetic variety mentioned above. This should help reduce the dampness factor. Wear a middle layer (like polar fleece) if it’s really cold outside. Again, depending on the temperature, you can wear a windbreaker or a heavyweight jacket. Make sure your outerwear is waterproof. 3. Firm Footing Always test the surface before taking off on a brisk walk or jog. Roads and sidewalks can quickly become treacherous in frigid temperatures; just because a surface looks dry doesn’t mean it is. As much as possible, try to stay on plowed or salted surfaces. Make sure you wear warm shoes with plenty of tread. Attaching spikes to your running shoes may help with maintaining footing on snow or ice, but avoid running on pavement, which can throw off your balance. Indoor Activities 4. Local Gym With many outdoor sports no longer a viable option due to the shorter days and bone-chilling temperatures, many heads 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 during the winter season. 5. 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 to (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. 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. 6. Free Gym Why invest in home gym equipment when there are plenty of exercises you can do for free? You can do basic exercises – like push-ups, sit-ups (crunches), lunges, or leg lifts – from the comfort of your own home. 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 can also do high knees, side to side punches or sumo squat jumps. Or there’s the ever-dependable running in place. Adopting these brain-healthy habits can help you stay in shape and improve your mental and emotional well-being during the 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 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: ¹Zhu, X., Herring, M. P., & Bossmann, T. (2022). Physical activity interventions and depression in adults: A systematic review and meta-analysis of randomized controlled trials. Preventive Medicine, 154, 106904. https://doi.org/10.1016/j.ypmed.2021.106904 ²Zacher, H., Rudolph, C. W., & Avey, J. B. (2021). Aging and physical activity as a source of meaning and mental health in winter months. Journal of Occupational Health Psychology, 26(1), 17-31. https://doi.org/10.1037/ocp0000220
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5 Types of Self-Love: What You Need to Know for a Happier Life
In our hustle culture, it’s easy to get caught up in daily responsibilities, neglecting the most crucial relationship of all – the one with ourselves. Self-love isn’t just a trendy phrase; it’s a lifestyle choice that can help transform how we experience life. Imagine waking up each day feeling empowered, confident, and genuinely happy with your life. The journey towards this reality begins with understanding what self-love truly means and recognizing its different forms. By exploring these facets of self-love, you can unlock deeper connections with yourself while paving the way for greater joy in every aspect of your life. So, are you ready to transform your relationship with yourself? What Is Self-Love? Self-love is the practice of valuing and accepting oneself. It goes beyond mere self-esteem; it’s about nurturing your whole being. At its core, self-love means recognizing your intrinsic worth. It’s understanding that you deserve kindness, compassion, and respect from yourself just as much as you do from others. It also allows you to embrace your strengths and accept your weaknesses. Self-love also can encourage healthy boundaries in relationships. When you prioritize your well-being, you’re better equipped to engage with others positively. Also, it promotes resilience during tough times. By cultivating a loving relationship with yourself, overcoming challenges can become more attainable. Here Are the 5 Types of Self-Love Physical Self-Love Physical self-love is all about supporting your body and treating it with respect. It’s a holistic approach to embracing who you are. Start by listening to what your body needs. This can mean eating nourishing foods, engaging in regular exercise, or simply ensuring you get enough sleep each night. Each choice reinforces the idea that your body deserves care. Also, practice gratitude for what your body does for you daily. Acknowledge its strength and resilience rather than focusing on perceived flaws. Self-care rituals can play a crucial role too. Whether it’s taking long walks in nature, enjoying a fun hobby, or dressing up in clothes that make you feel good—these acts can help promote positive feelings toward yourself. Emotional Self-Love Emotional self-love revolves around understanding and accepting your feelings. It’s about recognizing that every emotion, whether positive or negative, is valid. When you embrace emotional self-love, you can develop a deeper connection with yourself. This connection allows for healthier relationships with others too. You can learn to express feelings without fear of judgment. Practicing emotional self-love also means setting boundaries. Knowing when to say no can help protect your mental space and enhance your overall well-being. Journaling can be an excellent tool here; it can help you process emotions effectively. Additionally, practicing gratitude can play a vital role in supporting emotional balance. Accessing happy memories may help you get through the tougher times in life. Ultimately, emotional self-love encourages personal growth and healing by allowing you to process experiences authentically. Mental Self-Love Mental self-love focuses on nurturing your mind and thoughts. It’s about embracing your unique perspective and celebrating your intelligence and creativity. Engaging in activities that stimulate your brain is essential. Reading books, taking online courses, or even solving puzzles can help keep your mind sharp. Challenge yourself with new ideas…it can be invigorating. Practicing mindfulness also can play a crucial role for mental wellness. When stress arises, take the time to meditate or do deep breathing exercises. This can help clear mental clutter, allowing you to appreciate the present moment. Positive affirmations can help shift negative thinking patterns too. Remind yourself of your strengths daily; this can help build confidence over time. Don’t shy away from professional help if needed. Therapy is a powerful tool for understanding yourself better and supporting mental health. Prioritizing these practices can lead to improved well-being while also enhancing overall happiness in life. Spiritual Self-Love Spiritual self-love focuses on nurturing your inner self and connecting with a higher purpose. It involves recognizing the importance of your soul and its journey. Engaging in practices like meditation or prayer can help deepen this connection. Also, reflecting on your beliefs and values may help foster a sense of peace. Exploring nature is also powerful for spiritual self-love. Being outdoors often brings clarity and tranquility, helping you feel grounded in the present moment. Remember that everyone’s path is unique. Embracing what resonates with you can lead to a more fulfilling life experience rooted in authenticity. Social Self-Love Social self-love is about nurturing your relationships and valuing your connections with others. It’s essential for creating a supportive network of friends and family. Engaging in meaningful conversations can help deepen bonds. Be sure to reach out to friends or family regularly, even if it’s just a quick message or a call. Participating in community activities also can boost social self-love. Join clubs or volunteer; these experiences may help you meet like-minded individuals who can enrich your life. Also, surrounding yourself with positive influences can help lift your spirits. Seek friendships that inspire growth and joy rather than those that bring negativity into your world. Embracing social self-love can help strengthen existing relationships while opening doors to new ones. Common Misconceptions About Self-Love One common misconception is that self-love is synonymous with selfishness. Many believe prioritizing themselves means neglecting others, but that can be far from the truth. Another myth is that practicing self-love can lead to arrogance or narcissism. In reality, embracing self-love often promotes humility and compassion for self and others. People sometimes think self-love is an instant fix for all problems. However, it’s more of a journey requiring patience and dedication. To overcome these myths, start by reframing your perspective on self-care as essential rather than indulgent. Engage in activities that nurture your well-being without guilt. Educate yourself about healthy boundaries and practice asserting them lovingly. This will help you better understand the balance between caring for yourself and being there for others. Practice Self-Love Practicing self-love is a journey worth taking. Each type of self-love – physical, emotional, mental, spiritual, and social – can play a crucial role in your overall happiness and well-being. By nurturing these aspects, you can create a balanced life that focuses on joy and fulfillment. Understanding the importance of each type allows you to address areas where you may be lacking. It’s about recognizing your needs and making conscious choices to fulfill them. Cultivating self-love isn’t always easy; it requires patience and commitment. However, with consistent effort, it’s possible to overcome the misconceptions that often hinder progress. As you explore these five types of self-love in your daily life, you may find benefits such as stronger relationships, enhanced resilience to stressors, greater clarity in decision-making, and an increased sense of inner peace. A happier life awaits those who dare to love themselves fully. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Here’s What You Need to Know About Circadian vs Infradian Rhythms!
Ever noticed your energy peaking at certain times of the day and flagging at others? Or perhaps you experience monthly ebbs and flows in mood or motivation? These patterns aren’t just coincidences, they’re created by powerful, biological rhythms that govern much of your existence. Keep reading to learn how circadian and infradian cycles can influence everything from sleep patterns to hormonal changes, and discover practical tips for how to sync your lifestyle with nature’s beat. What Are Circadian and Infradian Rhythms? Among the intricate patterns of life are two distinct cycles: circadian and infradian. While the former pertains to your daily activities, the latter takes place over longer periods, often shaping the experiences that help define your life. Understanding how these biological cycles function can unlock insights about your health, mood, and productivity. Whether you’re an early bird or a night owl, here’s how circadian and infradian rhythms can affect your body’s unique tempo… [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Circadian Cycle The circadian cycle is a biological rhythm that operates on roughly a 24-hour schedule. This internal clock influences the release of hormones, sleep patterns, and even body temperature. In essence it’s the body’s natural response to light and darkness. During daylight hours, your body is primed for activity. You may feel energized and alert as sunlight cues the production of several hormones including dopamine and serotonin. During evening hours, melatonin takes over, preparing your body for rest. Disruptions to this cycle, such as working late at night or excessive screen time, can lead to various health issues. To cultivate a healthy circadian rhythm, consistency is key. Try going to bed and waking up at the same time every day. Also, try incorporating morning sunlight into your routine, which can help reset your internal clock. [/wc_box] [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Infradian Cycle Infradian cycles are longer biological rhythms that occur over a period of more than 24 hours. Unlike circadian rhythms, which reset every day, these cycles can span weeks or even months. A prime example of infradian rhythms is a woman’s menstrual cycle, which typically lasts about 28 days. Various hormonal changes during this time can affect a woman’s mood and energy levels. Different phases also might trigger bursts of energy and creativity or feelings of sadness or lethargy. These extended cycles can impact many areas of life, including energy levels, emotional states, reproduction, and overall well-being. Understanding the various challenges to your daily life can help you better navigate the emotional and physical challenges you may face along the way. [/wc_box] Circadian vs Infradian Rhythms Circadian and infradian rhythms can have different effects on your biological clock. While both types of rhythms are crucial for maintaining health, they interact uniquely with your lifestyle. Disruptions to circadian rhythms can lead to fatigue or sleep issues, while disturbances in infradian cycles may have an impact on reproductive health. Being aware of these nuances may help provide insights into how your biological function can vary over different timeframes, highlighting the importance of mindfully syncing with each rhythm. Impact of Different Rhythms on Animal Behaviors Did you know that the natural world also runs on circadian and infradian cycles? Animal behavior exhibits these differences in biological rhythms; nocturnal creatures thrive at night while diurnal ones bask in sunlight during the day. Also, some species migrate or breed based on seasonal cues that align with their internal clocks. Observing how these cycles can impact animal behavior should serve as a poignant reminder that we’re all part of a larger biological tapestry. Impact of Different Rhythms on Personal Experiences Circadian and infradian rhythms can affect humans in a variety of ways. For some, the morning sun acts as a natural alarm clock, signaling the start of a productive day. Others may struggle to wake up without an alarm clock blaring in their ear. Some individuals may notice shifts in sleep patterns during specific seasons. Longer days may energize them, while darker months may lead to feelings of fatigue. Each person’s journey through these rhythms is unique, forming an intricate balance that can impact daily choices and overall well-being. Here's the Latest Research on Circadian vs Infradian Rhythms Some exciting research on circadian and infradian rhythms has emerged in recent years. One study explored how the types of biological rhythms can interact with each other. This includes three different time scales: circadian (24-hour cycle), ultradian (less than 24 hours), and infradian (more than 24 hours).¹ The study also explored how the interaction between the different cycles may offer evolutionary advantages for species exposed to changing climatic conditions or different geographic locations. Another study evaluated the ways circadian and infradian rhythms may influence mental aging and the perception of time.² Less conventional is a study that looked at the influence of circadian and infradian rhythms on a specific type of fainting (vasovagal syncope) in young to middle-aged adults.³ As seen from these examples, research on circadian and infradian rhythms is ongoing and underscores the many ways our daily lives may be impacted by these cycles. Find Your Rhythm Circadian and infradian rhythms serve a unique purpose and can have a profound impact on your health and well-being. Circadian rhythms can keep you aligned with the day-night cycle, while infradian rhythms help establish longer patterns that can shape your physical and emotional experiences. Achieving the proper balance with these cycles can help support productivity, mood, and overall health. It also can encourage better self-awareness and empower you to make informed choices about rest, activity levels, and even nutrition aligned with your body’s needs. Personalizing your routine based on these biological cycles can help create harmony in your daily life. So, embrace your unique rhythms today. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Coomans, C. P., et al. The Times of Our Lives: Interaction Among Different Biological Periodicities. Frontiers in Neuroscience. 2015. DOI: 10.3389/fnins.2015.00422 2. Chronomics, human time estimation, and aging Halberg, et al Clin Interv Aging 2008; 3(4): 749-60 doi: 10.2147/cia.s4194 3. Zoghi, et al. Circadian and infradian rhythms of vasovagal syncope in young and middle-aged subjects Pacing Clin Electrophysiol 2008 Dec;31(12): 1
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Adventure Awaits: Here Are Some of the Best Tips for Solo Travel
Are you ready to embark on a journey of self-discovery? Solo travel offers a unique opportunity to step outside your comfort zone, explore new destinations, and connect with yourself in ways you never thought possible. Let’s take a closer look at how solo travel can lead to personal growth and enlightenment. Here Are Some of the Best Benefits of Solo Travel Solo travel has become increasingly popular in recent years, and for good reason. It offers an array of experiences that can rejuvenate the mind and enrich the soul. Here are several benefits of solo travel and how it can positively impact your overall health and well-being. Increases Your Self-Awareness One of the greatest benefits of solo travel is that it allows you to break away from your familiar surroundings and daily routines. This change in scenery allows you to rely solely on yourself, making you more self-aware as you navigate new places, cultures, and experiences. Being alone with your thoughts can help you reflect on your values, desires, and goals without any external distractions or influences. Challenges Your Comfort Zones Traveling alone can encourage you to step out of your comfort zone. It can be intimidating at times to explore unfamiliar areas without the safety net of friends or family. However, this challenge can lead you to discover hidden strengths you never knew you had. Whether it’s trying new foods or engaging in exhilarating activities, stepping out of your comfort zone can help build resilience and confidence. Helps You Embrace Solitude Solo travel may inspire you to disconnect from technology and embrace solitude – something that’s necessary for self-reflection and rejuvenation. By reducing, or completely suspending, engagement on social media during your trip, you can focus on yourself, which may help you gain a deeper understanding of who you are. Widens Your Perspective Traveling alone can help widen your perspective as you engage with people from various backgrounds and cultures. By immersing yourself in new environments, you can learn about different customs, beliefs, and ways of life, which may challenge your preconceived ideas about a particular region or culture. Offers Mental Rejuvenation Traveling solo allows you to take a break from the stresses of daily life and recharge your mental health. Being away from your responsibilities and obligations can give you the space and time you need to relax, focus on self-care, and practice mindfulness. Mental rejuvenation can improve your overall well-being and help you return home with renewed energy and motivation. Planning Your Itinerary Once you’ve made the decision to embark on a solo adventure, the next step is to plan your itinerary. This step is crucial in ensuring that you get the most out of your trip and have a fulfilling experience. 1. Set a Budget The first thing you need to do when planning your itinerary is to decide on your budget. This will help you determine the type of accommodations, transportation, and activities you can afford. Be realistic about your budget and try to find ways to save money without compromising safety or quality. 2. Choose a Destination Deciding on a destination for your solo trip can be overwhelming with so many options available. Consider what type of trip you want to take – do you want to explore a bustling city, relax on the beach, or immerse yourself in nature? Research different destinations and choose one that aligns with your interests. 3. Research Visa Requirements Before booking flights or hotels, be sure to research the visa requirements for your desired destination. Some countries require travelers to obtain visas before arrival, while others allow for visa-free entry or visa-on-arrival options. Make sure to apply for any necessary visas well in advance of your trip, as some processes may take several weeks. 4. Leave Room for Flexibility While it’s important to have a solid itinerary with a list of possible activities, leave some room for spontaneity during your trip. This could mean adding extra days in certain locations if you’re enjoying yourself or being open to trying new experiences suggested by locals. 5. Prioritize Safety Solo travel can be empowering and liberating, but it’s also important not to let your guard down. Here are some top travel safety measures: research the safety tips specific to the country/region you’ll be visiting inform family members or friends of your itinerary carry copies of important documents with you be aware of your surroundings at all times 6. Stay Organized Create a detailed itinerary with information on flights, accommodations, activities, and any other important details and keep them all together in a folder or large envelope. Having everything in one place can help you stay organized during your trip and alleviate potential stress or confusion. Unique Experiences of Solo Travel Solo travel offers one-of-a-kind opportunities that aren’t possible when traveling with others. Here are just a few of the many unique experiences that can add depth and meaning to your trip. Connect with Locals: One of the biggest advantages of solo travel is having the chance to connect with locals. When traveling in a group or with friends, it’s easy to stay within yourself and let others ask for directions or engage with the locals. However, when traveling alone, you’re more likely to step out of your shell and interact with the local community. This can provide many opportunities for authentic cultural exchanges where you can learn about their traditions, cuisine, and daily lives. Participate in Volunteer Programs: Solo travel also provides opportunities for you to give back while exploring new places. Many destinations offer volunteer programs that allow travelers to work on meaningful projects such as conservation efforts or teaching English to local kids. These programs can provide a sense of purpose and fulfillment while offering valuable insights into how the locals live. Stay at Unique Accommodations: Another exciting aspect of solo travel is getting to choose from a wide range of accommodations that cater specifically for single travelers such as hostels, co-living spaces, or eco-lodges. These unique lodgings often have social spaces where like-minded individuals can connect and share their experiences. Push Your Limits: Solo travel can motivate you to push your boundaries by trying different cuisines, picking up a new skill, or participating in an adrenaline-pumping adventure. This can help you discover new passions and capabilities that you may not have otherwise explored. Spend Time Alone: Embarking on a solo journey may provide periods of solitude and introspection. Spending time alone can give you a deeper understanding of yourself and provide a safe space for you to reflect on your thoughts and emotions without the typical disruptions of your daily routine. This restorative practice may open new avenues of self-discovery. Solo Travel – Adventure Awaits! Solo travel offers numerous benefits for self-discovery and mental rejuvenation. It can help increase self-awareness, push you out of your comfort zone, help you embrace solitude, widen your perspective, and help you recharge your mental health. So, why not embark on the ultimate adventure of solo travel? You never know what you may discover about the world, and yourself, along the way! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Exercise During Menopause: How to Step Up Your Workout Routine As You Age
As hormone levels change during perimenopause and menopause, women can experience many unpleasant side effects, from mood swings and night sweats to brain fog. But these symptoms don’t have to be debilitating. A variety of healthy lifestyle choices can help improve well-being and mood during this transitional time of life. One of the most effective ways to feel (and look) better is exercise. Here, I’ll break down some of the changes to expect during menopause, how exercises can help counteract common symptoms, and what types to include in your workout routine. I’ll also share several other lifestyle changes that will help you feel your best throughout this process. Understanding Menopausal Changes During a female’s fertile years, her estrogen naturally fluctuates throughout the month, occurring in tandem with the menstrual cycle. But after about 3 decades of this cycle, women enter perimenopause, a process that lasts for years, and then menopause. Various changes, associated with decreased fertility, are happening in a woman’s body during these phases. Most significantly, the fluctuations of estrogen in the body change from rolling levels to more dramatic spikes and dips. The high levels soar higher and lows become lower, compared to the previous levels experienced during a typical menstrual cycle. Because every organ of the female body has estrogen receptors, these declining levels can significantly impact the body’s functioning. And that’s not the only change menopausal women are contending with. Progesterone, a feel-good, calming hormone, also begins to decline. As a result, women can feel depressed, anxious, irritable, or fatigued. They may experience weight gain, headaches, or brain fog. As menopause progresses, symptoms may worsen. Hot flashes and night sweats can cause discomfort. Low mood, difficulty sleeping, and memory problems may persist. And hormonal changes can lead to challenges like vaginal dryness, lower libido, and urinary tract infections. Why Is Exercise So Important During Menopause? Keeping a regular exercise routine is important at any age, but during menopause it’s a must. Here are just some of the ways exercise can help counteract the unpleasant effects listed above: Mental health: Exercise helps manage anxiety while boosting mood. Strength training is one of my favorite types of exercises, because it’s been linked to improved mental health, but all exercises generate feel-good endorphins. Exercise also lowers levels of cortisol, the stress hormone, in the body. Heart health: Did you know that your heart can be adversely affected by the lack of estrogen being naturally produced by the body? Exercise, on the other hand, supports heart health. Your heart is a muscle, and like any other muscle, it becomes stronger when it’s forced to work during exercise. Fighting weight gain: A lot of factors work against weight maintenance as we age. Not only are fluctuating hormones associated with weight gain, but everyone—both men and women—tend to lose muscle mass over time, which causes metabolism to drop. Exercise helps prevent weight gain in your later years. Muscle and bone mass: A report published in the Journal of Mid-Life Health notes that exercise is key for the maintenance of muscle mass, and therefore for bone mass and strength, in menopausal women. Maintaining bone mass is especially important to help prevent osteoporosis after menopause. Best Exercises for Menopause Combine these 3 types of exercises to help reduce unpleasant menopause symptoms: Strength Training Be sure to commit to at least a couple of days of weight training each week during menopause and beyond. A 2019 article in The Journal of Strength and Conditioning Research noted that, among older populations, “resistance training is a powerful intervention to combat the loss of muscle strength and muscle mass, physiological vulnerability, and their debilitating consequences on physical functioning, mobility, independence, chronic disease management, psychological well-being, quality of life, and healthy life expectancy.” If you’re not already strength training, you can start with my Beginning Circuit Training Routine. It includes 4 full sets with 12-15 reps of each of these exercises: bicep curls, goblet squats, dumbbell flies, lat pulldowns, step-ups, and abdominal curls. After you get used to this routine, you can increase the intensity and elevate your heart rate by doing bursts (like a short sprint or stair climbs) between each set. In general, I recommend two 30-45 minute weightlifting sessions per week—one for the lower body (abs, lower back, and legs), and one for the upper body (arms, upper back, and chest). Interval Training In addition to strength training, try interval training for 20-30 minutes, 2-3 days per week. In interval training, you cycle through periods of moderate exercise followed by short bursts of intensity. For example, you may alternate 3 minutes of brisk walking or comfortable bicycling with 1 minute of sprinting or intense pedaling. Whatever activity you choose, start at a moderate pace for 3 minutes, followed by a burst of maximum exertion for 30 seconds to 1 minute. Repeat this cycle throughout the session, aiming for at least 4 bursts total. Flexibility Training While strength training and cardio get a lot of (well-deserved) attention, workouts that increase flexibility and balance are also great for menopausal women. Better balance will help prevent falls, which can be devastating for older women, especially when combined with osteoporosis. Meanwhile, practices like yoga and meditation have been shown to improve brain health, focus, and thinking skills—helping to delay the effects of age-related mental decline. In other words, it’s crucial to keep our bodies and minds flexible as we age. Yoga, meditation, and mindfulness will assist with both. Top 4 Lifestyle Changes for Menopause Exercise is one key factor in counteracting the effects of menopause, but other lifestyle habits will help promote optimal well-being. Here are a few of my favorites: 1. Reduce Hot Flashes Avoid common triggers for hot flashes: caffeine, alcohol, spicy food, cigarette smoking, and stress. These all cause the blood vessels to dilate, which can help induce a hot flash. 2. Stick to a Well-balanced Diet Fill your plate with plenty of fresh produce, plus clean protein sources and healthy fats, like those in avocados and nuts. And be sure to counteract menopause-related impacts on bone health by getting enough calcium and vitamin D. You may want to add these through supplements to help prevent osteoporosis. 3. Manage Your Stress With so many changes happening within the body, menopausal women can experience low moods and irritability. That’s why it’s so important to add in practices that will help reduce stress levels. I love to start and end each day with meditation to set me up for success and wind down before bed. You can also journal to help process your thoughts and emotions, or start a daily gratitude list to count your blessings. You may even try acupuncture or diaphragmatic breathing. Experiment to find what works best, so that you have several stress-reducing tools ready whenever you need them. 4. Practice Sleep Hygiene Hormone-related sleep disturbance is a common challenge in menopause—and lack of sleep can lead to higher stress levels, weight gain, brain fog, and numerous other symptoms. Make sure you’re creating the best possible scenario for slumber by adhering to sound sleep hygiene practices, such as: Arranging your environment—try a 60-68-degree room temperature, blackout shades or a sleep mask, a fan for cooling off after night sweats, and/or a white-noise machine Eliminating electronics in the bedroom and at least 1 hour before bedtime Taking supplements before bed, such as time-release melatonin, valerian root, magnesium, 5HTP, GABA, or inositol Achieving Better Health During and After Menopause While women face many challenges during menopause, exercise and other health-boosting steps can help ease symptoms. Fortunately, many symptoms do pass over time, and life can start to feel more stabilized once again. But, in the meantime, exercise and other lifestyle changes will aid you in getting through the process—and help you establish healthier habits for years to come. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Best Home Remedies for a Cough That Won’t Go Away
Coughing: your body’s way to eliminate irritants and protect your airways. It should be a helpful thing, but when a cough lingers, it’s frustrating and sometimes painful. Not to mention, the anxious looks from others nearby are hard to ignore. What can be done about these coughs that simply won’t go away quickly? Best Home Remedies for Coughs Luckily, a lingering cough is something that can be soothed at home. There are a number of DIY natural therapies you can try. 11 Natural Ways to Deal with a Persistent Cough 1. Sip Something Warm Warm liquids are a tried-and-true treatment for coughs and dry throats. Think hot tea, warm broth, or steamy lemon water; all of these are cozy and comforting when you need a break from hacking. Don’t forget about the added health and wellness benefits either. Many teas are high in antioxidants, and drinks like chamomile tea can have calming effects. Drinking bone broth can support your brain and body in many ways. It’s also anti-inflammatory and rich in protein and nutrients. Sipping something warm is a recipe for immediate and even sustained relief from a cough and other cold and flu symptoms. Research backs it up, finding that warm liquids, specifically compared to room temperature drinks, help alleviate cough, runny nose, sore throat, chilliness, sneezing, and tiredness. When you’re coughing, treat yourself to a warm drink. It’s a beautiful and relaxing healing ritual. 2. Use Targeted Herbs There are a few specific herbs that will especially work well in warm drinks or aromatherapy to ease coughing and support your body in overcoming the underlying causes of your cough. 3. Ginger Ginger is anti-inflammatory and contains compounds that can help to relax your airways, reduce coughing, and make it easier for you to breathe. Add a few slices of ginger root to steaming water and let it steep for a few minutes before straining and enjoying. 4. Peppermint The menthol in peppermint can help break down mucus and act as a natural decongestant, reducing the need to cough to clear mucus. Peppermint can open your airways and help you breathe easier if you’re stuffed up too. Peppermint is a popular essential oil used in aromatherapy that may help you breathe better and reduce coughing. 5. Turmeric Curcumin, the active compound in turmeric, has strong anti-inflammatory and antioxidant properties that can help to reduce inflammation in your airways and reduce coughing. Make golden milk by mixing ½ teaspoon ground turmeric, ¼ teaspoon cinnamon, and ⅛ teaspoon ground ginger with 1 cup of warm milk of choice. 6. Thyme Thyme helps to fight infections and soothe muscle spasms, making it a great choice for symptom relief associated with coughs. Make a thyme tea by steeping crushed thyme leaves in hot water and straining before enjoying. You could also try reaping the benefits of thyme through essential oil aromatherapy. 7. Add Honey This home health aid is time-tested and tastes soothingly sweet. A tablespoon or two of honey straight or mixed with warm water can instantly calm a scratched or irritated throat and ease coughing. Honey has both antibacterial and antiviral properties which can help to fight infections that cause coughs. 8. Humidify Whether you run a humidifier, take a hot shower, or inhale hot water over a bowl, the humidity will help reduce coughing. Quick and easy steam therapy: Boil water and pour it into a bowl. Set it on a table. Grab a towel and drape it over your head as you lean over the bowl. Enjoy breathing in the moist air for 3-5 minutes. Repeat 2-3 times per day as needed. You might find that your cough worsens at night. A humidifier near your bed can be a great option to help you sleep better. 9. Gargle with Salt Water Gargling with salt water can reduce inflammation in your throat and draw out fluids from your throat tissue. If you gargle, you may feel better and get over that cough sooner. Research has even found that gargling with salt water on a regular basis might not be a bad idea, as it can reduce the occurrence of catching an upper respiratory infection in the first place. 10. Elevate Your Head at Night It’s simple, but effective. Adding another pillow under your head, increasing your elevation as you sleep, can help you cough less and sleep better. Sleeping elevated can help reduce postnasal drip sitting in your throat and irritating it and reduce nighttime reflux. Sleep quality is important anytime, but even more so when your body is fighting to overcome illness. Elevating your head may help you sleep a little better. 11. Drink Plenty of Water We saved the best (and easiest) for last: drink more water. Hydration isn’t only good for your overall health and energy levels, it’s one of the best ways to relieve a cough that won’t quit. Fluids can help reduce mucus and keep your throat tissue moist. When your throat is irritated from all the coughing, hydration can help ease your pain and reduce your coughing. Common Causes of Lingering Coughs Coughs are one of those symptoms that can hang on for a while. The most common causes of lingering coughs are: Bronchitis Pneumonia Asthma Allergies Acid Reflux A Side Effect of Certain Medications Smoking When a cough is a result of a cold or virus, it should clear up within 3 weeks. This can be a long time after other symptoms have disappeared. If your cough lasts more than 8 weeks, it’s considered severe and you should get medical attention. When to Seek Help It’s understandable that you may be worried about a cough that won’t go away. Coughs can be a nuisance and sometimes all you need is time and tender loving care. However, if your symptoms worsen or don’t go away, seek help from your doctor. For those times when you need a little relief from a lingering cough, you can often feel better by trying home therapies, and you’ll be breathing easy again in no time. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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