Skip to content
Wellness Blog
10 Ways to Have a Healthy & Safe 4th of July!
It’s time for sunshine, barbecues and fireworks. 4th of July celebrations can be a fun time to hang out with friends and family and feast on delicious foods. But before scooping up a heaping mound of potato salad or reaching for a slice of homemade apple pie, make sure to establish a nutritional game plan to help safeguard your healthy diet. So, how can you enjoy the holiday while maintaining the discipline of a brain-healthy lifestyle? To avoid the many pitfalls that can come with Independence Day celebrations, keep these helpful and healthful tips at the 4-front of your mind… 10 Ways to Keep Your 4th of July Safe & Healthy New Traditions If you’ve grown tired of going to the same places and doing the same things on the 4th of July, establish a new tradition for your family. Instead of lounging around the pool or going to a movie to beat the heat, do something that will get the blood flowing. There are a variety of lawn games that can get you and your family up and moving around. You may also consider hosting a neighborhood volleyball or kickball tournament. Many areas host Independence Day 5K or 10K races, so consider competing in one if you’re ready to take things to the next level. Use Sunscreen One of the benefits of engaging in outdoor activities is that you get lots of sunshine. Daily exposure to just 10 to 30 minutes of direct sunlight can boost vitamin D3 levels, which can help improve your mood. Be sure to monitor how much sun you’re getting – too much exposure can lead to severe sunburn and even skin cancer. To prevent these detrimental outcomes, always use sunscreen when spending time outside. It’s recommended to use SPF 30 or higher. Grill Healthy What would a 4th of July celebration be without a backyard barbeque? If you’re hosting a party, make sure to offer your guests healthy options. Instead of the traditional greasy hamburgers and toxic hotdogs, grill up some boneless, skinless chicken breasts or wild caught, cold-water fish. You can also make kabobs with your favorite vegetables and lean beef or simply grill vegetables as a nutritious side item. There are many ways to grill healthy, so get creative! Pack a Snack Emergency rations can be a lifesaver if you get a snack attack. The best way to regulate your blood sugar is to eat a healthy snack every 3-4 hours. Examples of healthy snacks are “no sugar added” dried fruits (raisins, cranberries, and cherries), vegetables (baby carrots, celery, and snap peas), and nuts (almonds and walnuts). These natural snacks are portable and are ideal for fending off hunger between meals. Stay Hydrated Every system in the human body needs water to function. Your brain is roughly 80% water, so avoid anything that dehydrates it. Staying outside for extended periods of time, especially in arid regions, may require that you drink extra water to remain well hydrated. If your celebration plans include hanging out at a lake or pool or playing outdoor games during the heat of the day, make sure to drink plenty of water. Avoid Alcohol Though present at many 4th of July gatherings, alcohol should be limited or avoided altogether. From the outset, ensure that your celebration won’t be ruined by the bad decisions that can come from excessive alcohol consumption. Alcohol is a triple whammy: it’s high in calories, is bad for the health of your brain, and lowers your resistance to temptations. You’ll need all your willpower to avoid the cheese dip and scrumptious-looking desserts, so staying sober is an all-around wise choice. Fill Up First Before going to a gathering where you know unhealthy foods will be served, eat a brain healthy meal (one low in carbs and high in protein and vegetables) before you go. That way, you won’t feel hungry and will be less tempted to eat foods that are high in unhealthy fat and sugar. Make sure to leave some room for any healthy foods that might be served at the party. Reclaim Desserts Desserts are the downfall of many people, especially during holiday parties. The danger inherent in a dessert bar is that the abundance and variety of options can tempt you into trying more than one selection or going back for seconds when a particular treat tantalizes your taste buds. It’s best to skip the dessert bar altogether. If you’re hosting a party, offer guests healthy alternatives. Serve up kabobs made from an assortment of fresh fruits or try Red White & Blue Popsicles. Your kids will love them! Leave It to The Professionals Every 4th of July, many accidents and injuries occur near homemade fireworks displays. Due to fire hazards, many states/counties don’t allow the sale or exhibition of fireworks. If your friends or family are intent on setting off fireworks, please first verify that this is legal in your area and then take every precaution to ensure the safety of nearby people and property. The safest option is to watch a professional fireworks display, which can be enjoyed either live or on TV (from the comfort and safety of your own home). Keep Connections Strong Sometimes the 4th of July holiday can become a blur of activity, so be sure to slow down and spend time with your friends and loved ones. Make socializing, rather than food, the focus of the event. Try to have a quality conversation with each person at the gathering. This will help keep your social connections strong. The BrainMD team wishes you and yours a safe, healthy and Happy 4th of July! 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.
Learn more
What is Wanderlust Wellness and What Are Its Benefits for the Brain?
If you knew that participating in a particular activity – filled with novelty, adventure, and fun – could help boost your mood, brain function, and protect again memory loss, you’d probably want to do it, right? Well, you can! Travel is that magic activity that delivers so many brain benefits – and summer is an opportune time to make it happen. Indeed, traveling to new places, experiencing new cultures, and being out of your familiar surroundings is wonderfully stimulating for something called brain plasticity (also called neuroplasticity), which helps to strengthen your cognitive function and protect against neurodegenerative brain health issues. Travel also makes most people feel happy. Here’s what you need to know about the brain benefits of travel. Top 4 Brain Benefits of Wanderlust Wellness To boost brain health, we might all do well to cultivate a little wanderlust – that is, a desire to travel somewhere new. Wanderlust quite literally means a lust for wandering. The German root of the word is wander, which means “to hike or roam about,” and lust, which means “pleasure or delight.” Wanderlust in the form of travel could truly be coined wanderlust wellness because it’s associated with numerous benefits for your cognition and well-being. Here are several brain benefits, which have been noted by researchers. Increased Neuroplasticity Traveling to a new place and having new experiences – whether that’s in a neighboring town, another state, or another country – can increase neuroplasticity and overall brain function. What does that mean exactly? Well, when you find yourself in new, unfamiliar surroundings, your brain is forced out of “autopilot” and begins to repattern itself by forming new connections and neurons, and by making existing neural pathways stronger or weaker. Experiencing novel surroundings may stimulate dendrite growth from your brain’s neurons. These dendrites help to communicate information between different regions of the brain. The more dendrites your brain has, the better it functions, particularly when it comes to memory and attention. Additionally, travel is chock-full of obstacles, which forces your brain to focus and problem-solve. This also boosts dendritic growth. And if you visit a foreign country, your brain works doubly hard to understand and speak in another language, which further boosts neuroplasticity, strengthening your brain even more, not unlike a muscle that you build through working out. Boosts Creative Thinking Are you in the doldrums with your creativity? Multicultural traveling is like adding MiracleGro to your creative thinking. That’s because experiencing other cultures presents an individual with new concepts, customs, and ways of seeing the world. This kind of expansiveness stokes the flow of creative thinking and impulses. Lifts Your Mood Travel is an activity that may stimulate the brain’s reward centers, which can boost dopamine and serotonin levels – the “feel good” hormones we know and love. Destinations with exquisite natural beauty, exhilarating activities, immersive cultural experiences, longer hours of daylight (such as in summer in the Northern Hemisphere) and more time spent outdoors can all increase these feel-good hormones. This may be, in part, why people who travel more frequently report greater happiness. A recent survey of 500 people conducted by Washington State University showed that individuals who regularly travel are happier than respondents who don’t. Even the anticipation of travel can make us happy. Researchers have found that people feel greater well-being and happiness in anticipation of a holiday. A study from Cornell University explored how thinking about a trip may increase an individual’s happiness more than the anticipation of buying things. And a 2023 travel survey found that a whopping 97% respondents reported that simply planning a trip makes them happy. Protects Against Neurodegenerative Memory Loss and Cognitive Decline While this area of study is still new, researchers are now looking at travel as a possible non-pharmacological intervention for neurodegenerative memory loss. Along with the cognitive boost from new environments, travel additionally stimulates thinking, provides opportunities for increased social connection, increases movement/physical activity, sometimes involves musical experiences, and increases recollections/memories – which are all good for brain function and protecting against neurodegenerative memory issues. Travel has been shown to reduce stress, too – which is very good for your brain. In one study, a single short-term trip produced immediate beneficial effects on perceived stress, recovery, strain, and well-being. Severe stress is linked to accelerated brain aging and an increased risk of neurodegenerative memory loss. It can also cause inflammation, which in turn can damage brain cells and worsen age-related cognitive decline. Book a Trip! We all need time away from our work and routines to recreate and rejuvenate. Understanding the many ways in which travel (or thinking about travel) can boost your brain health and mood, you have an even greater reason to book a trip this summer. Remember, even a short trip close to home can do the trick. Researchers have found that for maximum brain and mood-boosting health benefits, ensure it’s as stress-free as possible, enjoyable, new, and includes purpose or offers experiences that are personally meaningful. Bon voyage! 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.
Learn more
Benefits of Hiking + How to Stay Safe In the Great Outdoors!
As we enter the warmer months, many of us are ready to shake off the effects of winter hibernation and get outside for some fun in the sun. While there are plenty of outdoor activities to choose from – rollerblading, mountain biking, surfing, rock climbing, etc. – one enduringly popular type of exercise you might consider is hiking. The Basics of Hiking Hiking can be enjoyed by a wide range of people and requires no special skills. However, hiking is a widely misunderstood activity since it involves far more than just walking up and down hills. It normally takes place on nature trails or in wilderness areas maintained by National Park Services or local municipalities. Though topographical features vary by region (mountain, desert, costal, etc.), the hiking experience should be similar regardless of where you live. Hiking is a weight-bearing exercise,¹ meaning you carry your own weight up hills. This can help burn calories and strengthen your muscles, such as your glutes, quads, calves, and hamstrings. There’s also a way to exercise your upper body on a hike (see: Trekking Poles). Since it requires minimal equipment, hiking is a fairly inexpensive activity. Benefits of Hiking Hiking offers both physical and mental benefits. Hiking is a great way to: get outside for some fresh air improve cardiovascular fitness and heart health get appropriate levels of vitamin D3 from sunshine cross train for athletes burn calories/shed pounds build stronger muscles and bones improve your sense of balance strengthen your core enjoy time with family and friends enhance mood, reduce stress, and perhaps even improve memory Ongoing research suggests that hiking also can help reduce the risk of various long-term health issues.² Solo or Group? It’s recommended to hike in groups. While hiking solo grants more freedom and solitude, walking in a group can allow you to catch up with friends or family while getting some fresh air and exercise. Another advantage of hiking in a group is that there’s strength in numbers. If a large cat, bear, or other predator is on the prowl, it probably will avoid a group of people, especially if they’re talking or making loud noise. Also, walking in a group can be a major advantage if you should encounter an unexpected setback (i.e., one person runs out of water, another sprains an ankle, etc.), as others in the group can offer assistance to those who need help. What to Bring Though the local terrain and climate may determine certain items you bring, here are some of the basics you should consider taking on your hike no matter where you live… Water Bottle This is the most important thing to take on a hike. Running out of water can lead to dehydration, heatstroke, and even death (as sadly happened to a friend of mine). Always take MORE water than you think you need, especially on hot days. Having extra water at the end of your hike is far better than running out. If carrying a water bottle becomes burdensome, store your bottle in a backpack. Also, some backpacks come with a water bladder and drinking hose. Though this adds more weight to your shoulders and back, it frees your hands from carrying a water bottle. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Tip: In general, you should drink an additional liter of water for every 4 to 5 miles you hike. You may need to increase this in arid regions or on hotter days. [/wc_box] Hiking Boots While you certainly can wear tennis shoes on hiking trails, it’s recommended that you invest in a nice pair of hiking boots. Many options are available at outdoor outfitters like Big 5 Sporting Goods, REI, or DICK’s Sporting Goods. Hiking boots have a much thicker sole and heel than tennis shoes and some have ankle padding. This added support should prevent you from twisting your ankle on rocky terrain, and from developing plantar fasciitis or other types of foot pain. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Tip: This is one item where quality really matters, so don’t purchase a cheap brand. A good pair will be very durable (I’ve purchased two pair in the last decade). [/wc_box] Backpack Though some people may find the additional weight on their shoulders to be uncomfortable, taking a backpack on a hike can be helpful in many ways. An obvious benefit is that carrying more weight will make your muscles work harder, which will help you burn more calories. Wearing a backpack can also provide a good workout for your abdominal and back muscles. The list of items you can store in a backpack is extensive. In addition to water/water bottle, you might include a pocketknife, flashlight (and extra batteries), fire starter and matches, map, compass, first aid kit, basic sanitary supplies, and a bag for trash. Packing a lightweight windbreaker or raincoat might be a good precaution if the weather in your area can suddenly turn inclement. If you have room, you may also pack a change of clothes or a spare pair of socks should your feet get wet. Also, keep sunscreen and bug repellant in a Ziplock bag in case of spills. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Tip: If you enjoy moments of contemplation at scenic overlooks, you might pack a small adventure journal and pen, Bible, or other inspirational reading material. However, if these items add too much weight to your backpack, you can access electronic versions of them on your cell phone (make sure you don’t use up your battery, though). [/wc_box] Trekking Poles A piece of equipment often overlooked by hikers is trekking poles. Despite the reservations some have over appearances or comfort, there are numerous benefits to walking with trekking poles (or a single hiking staff). In addition to providing greater stability on uneven trails, poles can help improve posture, which in turn helps breathing. They also can help reduce stress on your back and knees when going up or down steep hills. Walking with poles can help you burn more calories and build muscles in your arms, shoulders, and neck. Another benefit of walking with sticks is protection. You can bang the poles together to warn off critters. In extreme situations, you can use the poles as a means of self-defense. Tripping over rocks or slipping on loose gravel or mud is common on hikes. Trekking poles have kept me from doing a faceplant at least a dozen times. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Tip: Purchase a pair of adjustable poles and make sure to fit them to a comfortable height (when holding the poles with tips in the ground on the outside of your feet, forearms should be at a 90-degree angle to your upper arm). Also, for those in warmer regions, cork handles are ideal for wicking away sweat and providing a firm grip. [/wc_box] Sunscreen One benefit of engaging in outdoor activities is that you can get some natural sunlight. But there’s a danger of getting too much sunlight, specifically exposure to harmful UV rays. Be sure to monitor how much sun you’re getting – too much exposure can lead to severe sunburn and serious skin conditions. Before embarking on a hike, remember to apply sunscreen. Make sure to cover areas that tend to burn the easiest: face, ears, neck, and limbs. Remember to bring along some sunscreen in case you need to reapply after a few hours. For sufficient protection against damaging sun rays, it’s recommended to use SPF 30 or higher. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Tip: Just as there’s a danger of getting too much sunlight, there’s a downside to using too much sunscreen, which can prevent your skin from absorbing adequate sunlight and may lead to vitamin D depletion. Unfortunately, vitamin D deficiencies are becoming more common, in part because we’re spending more time indoors and wearing more sunscreen when having fun outdoors. Taking a vitamin D supplement is a great way to ensure you have sufficient levels of vitamin D3. [/wc_box] Cell Phone Cell phones are indispensable on hikes. They can provide useful information, such as the current time and temperature. You can use a GPS app or access trail maps on the internet if you need to get your bearings. There are a variety of cell phone apps or fitness trackers that can register how many steps you take and how many calories you burn on a hike. You also can use a smartphone to take pictures or videos of animals or beautiful vistas. Most importantly, you can call for help if you have an emergency (make sure your battery is fully charged and that you have cell service). [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Tip: Periodically check your phone to make sure you have cell service (and how strong the signal is – indicated by the number of bars). If you roam outside of cell phone range, make a mental note (or mark it on a map) and do your best to reach a spot that has cell service. Remember these cell service dead zones for future hikes to avoid being outside of cell range. [/wc_box] Healthy Snacks Two popular snacks often taken on hikes are trail mix (gorp) and power bars. While generally considered healthy, these snacks may contain unhealthy elements (like M&Ms) or added sugar. As an alternative, consider packing healthy snacks. Put celery slices, snap peas, or baby carrots into snack bags. Whole foods – such as oranges, apples, or bananas – are super portable since they come in their own containers. Grab a handful of seeds (pumpkin, sunflower) or nuts (almonds, cashews, walnuts) for a fiber-packed snack. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Tip: High-protein foods will give you more energy and high-fiber foods will help you feel full longer. Fiber must be taken along with protein to ensure a balanced, nutritious meal. While on the trail, eat a healthy snack every 2 hours or as often as you feel hungry. [/wc_box] Difficulty Ratings If you’ve ever gone downhill (alpine) skiing, you know that every slope (ski trail) has a difficulty level: green circle = easy; blue square = intermediate; black diamond = advanced; double black diamond = expert. In the same way, hiking trails are rated Easy, Moderate, and Difficult (alternate rating systems exist). Difficulty levels for hiking trails involve many factors and no two trails are alike. Hiking trails are rated based on several criteria including distance (number of miles) and grade (the steepness of the trail). Here are the basic descriptions of the three main types of hiking trails: Easy – 1-2 miles with easy terrain and gentle elevation changes. Moderate – 2-4 miles with varied terrain and gradual elevation changes. Difficult – 4 or more miles with challenging terrain and significant elevation changes. It’s always a good idea to have a park map (physical or electronic) on hand so you’ll know the layout of the trails you take (here’s a map of one of my regular hiking areas). Some nature parks or wilderness areas have the trail name, distance, and difficulty level printed on poles at trail intersections, but such markings aren’t universal. Trail Etiquette Although there isn’t a fixed set of rules to govern trail etiquette, many good hiking habits involve a general respect for others and the environment. Some things, like repackaging your food (i.e., putting granola in a plastic bag instead of packing the whole box) to prevent waste, should be common sense, but other habits might not be as obvious. Here are just a few practical suggestions for how to protect nature while enjoying it… Good Hiking Habits: 6 of the Top Tips for the Trail 1. Stay on the Trail Straying from the trail can invite encounters with critters and increase your chances of getting bit by a tick or rubbing up against a toxic plant. Also, veering from the main trail, even if you take a deer or rabbit trail, can have a negative, long-term impact on the habitat. On one hike a couple of years ago, I took a side path to get a better vantage for a picture. After taking 3-4 steps, I heard a snake’s rattle and immediately headed back to the main trail. I learned the principle of this section’s title the hard way. 2. Yield to Others Many trails are multiple-use trails (bikers, hikers, horseback riders), which means you may need to yield to others if the path narrows. Since those on foot are slower than those on a bike, it’s customary for hikers to move to the edge of the path and wait for others to pass. When in doubt, always yield. (Note to mountain bikers: please be courteous to hikers and inform them if there are others in your group, i.e.: “two more,” or “last one.” This protects the hiker from moving back into the path of another biker – I almost got wiped out this way one time.) 3. Be Aware of Your Surroundings Stay alert to everything around you. This includes other people, animals, weather conditions, and terrain. I’ve made it a habit to shift my attention between the trail in front of me (searching for rocks, pits, obstacles, snakes, etc.) to the sides of the trail and off in the distance (for deer, cats, or anything else of interest) every few seconds. In addition to what you see, what do you hear or smell? Hiking is a much richer experience when you engage the senses. For this reason (in addition to safety concerns), I’m not a fan of listening to music while out in nature. 4. Pack Your Trash Part of trail etiquette is to leave nature in the same condition that you found it. Bring a trash bag for wrappers or containers. Be sure to leave nothing but your footprints so other hikers, and future generations of hikers, can enjoy our trails. 5. Group Guidelines When hiking in a group, it’s best to walk single file to allow bikes or faster walkers ample room to pass. Movement on the trail is the same as driving a car (in the U.S.) – keep to the right and pass on the left. Although the tendency in many groups is to use the outdoor excursion as a chance to chat, resist the urge to turn your hike into a social outing. First, if you’re engaged in conversation, you might not be listening to what’s going on around you; this might invite danger or distract you from noticing something unique. Also, speaking loudly or laughing may scare off friendly wildlife, which may reduce your chances of spotting or photographing animals. 6. Hands Off After a day of exploration outside, many kids return home with their pockets loaded with rocks (or reptiles). Don’t do that on the hiking trail. If you see something interesting, take a picture and leave it there. Although the temptation can be great, don’t pick beautiful wildflowers. Don’t draw/write on rocks or other objects and don’t carve symbols or your initials into a tree. Oh, and it should go without saying, but don’t touch the wildlife (nature isn’t a petting zoo). Here are some other Leave No Trace tips for how to have as little impact as possible on the environment when hiking. Hiking Best Practices: What To Know Before You Go Trip Types Hiking trips generally fall into one of four types: Out-and-Back Trip – as its name suggests, this trail ends at a designated turnaround and the only way to proceed is in the direction you came. Loop Trip – this trail begins on one path and returns by another, often with little or no retracing of the first trail. Shuttle Trip – many routes begin at one trailhead and end at another. Due to the distance involved, it may be necessary to park a car at the ending trailhead and take a shuttle to the beginning trailhead. Choose Your Own Trip – since many wilderness areas have a network of trails, it’s possible to create your own journey by taking a series of connecting trails. If you choose this option, it’s a good idea to determine in advance which route you’ll take. Keep in mind estimated times and difficulty levels when selecting any of the above options. File A Flight Plan Just as a pilot files a flight plan before taking off in a plane, it’s crucial that you make a plan before embarking on a hike (this is especially true for solo hikers). Before heading out, determine what wilderness area you’ll visit, which trails you’ll take, what time of the day you’ll start, and roughly what time you’ll finish your hike (I always end my hikes well before dusk, which is typically when cats come out to hunt). Always check the weather forecast before hitting the trail. Also, continually monitor the weather while you’re on your hike as temperatures can rapidly heat up or cool down in certain regions. It’s recommended that you file your flight plan with a friend or family member, especially if you’re hiking solo or if you’ll be out of cell range for any portion of your hike. If you become lost or injured on the trail, this step might just save your life. Keep Your Eyes Open Photo Courtesy of Keith Rowe Before venturing outdoors, familiarize yourself with the potential hazards that exist in your area. For instance, do you know how to identify/avoid poison ivy, poison oak, and other harmful plants? Are there any cats you should be aware of (where I live, in Southern California, I need to keep an eye out for bobcats and mountain lions. Fortunately, I’ve only seen the former…from a distance)? Do you know the difference between non-venomous snakes and rattlesnakes? If there are poisonous snakes where you live, can you identify them by sight (in SoCal, there are three types of rattlesnakes to be wary of, but I’ve only encountered two: Southern Pacific and Red Diamond rattlesnakes. I ran into this adult Red Diamond on the other side of the street from a row of restaurants. Frightening!)? Are there other regional animals you need to be mindful of, such as alligators, and cougars, and bears, oh my! What about ticks? Or mosquitos? Or bees? Equally important to identifying a critter is knowing what to do when you encounter it. Do you know when a snake is about to strike? What should you do if you spot a cat? At the risk of belaboring the point, it’s a good idea to learn about potential dangers before you set out on a nature trek. National Parks or wilderness areas often have signs or posters with these precautions at trailheads (of course, you can also find this information online). Discover Nature Photo Courtesy of Keith Rowe Fortunately, there are also many beautiful and benign things to see on a hike. If you enjoy trees, wildflowers, birds, animals, or even clouds, there’s sure to be a variety of each visible on your walk. Many websites can help you identify, and provide detailed information about, what you find in nature. If you’re serious about spotting or photographing wildlife or other natural subjects, bring along a pair of lightweight binoculars or a digital SLR camera. Though their range is limited, cell phones can take excellent nature shots, as well. Serenity and Serendipity Photo Courtesy of Keith Rowe Aside from its physical benefits, hiking can be an incredibly satisfying and spiritual experience. Enjoying nature can help reduce stress, improve your mood,³ and change your perspective. Since walking helps increase blood flow to the brain, I often find that my thinking is clearer when I’m out on the trail. This helps me forget my worries and focus on nature and the things that are important in my life. Also, I’ve been inspired with many amazing ideas while on a hike. It’s also possible to have a moment of serendipity while hiking. This could include spotting an animal, like a deer or hawk (seeing a blue bird or great white heron always makes me happy), or taking in a majestic vista. Sometimes you’re in the right place at the right time to see something spectacular, like when I snapped this photo of altocumulus standing lenticular (flying saucer) clouds hovering above the Saddleback Mountain range. Adventure Awaits Photo Courtesy of Keith Rowe As we’ve seen, there’s a lot more to hiking than just walking up and down hills. Many little things go into making a successful and enjoyable hike. Though hiking can be a healthy and fun activity, it does require some planning and comes with certain cautions, as detailed above. Following these tips can help you have a safe and satisfying experience in the great outdoors. Happy trails! P.S. If you have additional tips or memorable experiences from past hikes, feel free to share them in the comments section below. At BrainMD, we’re dedicated to providing the highest purity nutrients so you can do the things you love. 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. Shanb, A. A., & Youssef, E. F. (2014). The impact of adding weight-bearing exercise versus nonweight bearing programs to the medical treatment of elderly patients with osteoporosis. Journal of Family & Community Medicine, 21(3), 176–181. https://doi.org/10.4103/2230-8229.142972 2. Tian, D., & Meng, J. (2019). Exercise for prevention and relief of cardiovascular disease: Prognoses, mechanisms, and approaches. Oxidative Medicine and Cellular Longevity, 2019, 3756750. https://doi.org/10.1155/2019/3756750 3. Jimenez, M. P., DeVille, N. V., Elliott, E. G., Schiff, J. E., Wilt, G. E., Hart, J. E., & James, P. (2021). Associations between nature exposure and health: A review of the evidence. International Journal of Environmental Research and Public Health, 18(9), 4790. https://doi.org/10.3390/ijerph18094790
Learn more
Mommy Advice: Mom of 5 Shares 8 Things That Helped Her in Early Motherhood
For Mother’s Day, here are some of the ideas, tips, and advice that have helped me as a mom. Some of these things I’ve learned through experience, but many of them have been taught to me by other mothers in my life. I have found that mothers are among the first to lift, love, and share their knowledge. It’s our instinct. From one mother to another, here are 8 things that helped me thrive in early motherhood. Mommy Advice: How to Thrive in Early Motherhood 1. Speak to Yourself Like a Good Friend When you experience little wins like getting the baby to sleep, or choosing a healthy meal and some self-care, tell yourself how amazing you are! You’re doing great! Recognize how hard you’re working. And when things aren’t going so well, like you lose your temper with your little ones or everyone melts-down at the store, still talk to yourself with the grace and compassion of a good friend. Everyone struggles sometimes. You can always repair and try again. Tell yourself that tomorrow will be better and maybe a healthy snack would help. Challenge unhelpful thinking and reframe. When you find yourself becoming overwhelmed, it can help to pause and challenge your negative thoughts, especially if you’re using absolutes like, “I always do this…” or, “I will never….” These probably aren’t true. Instead of: Try This: “I’m such a mess.” “I’m human. I’ll keep trying.” “I can’t do this.” “This is really hard. I am smart and can find solutions.” 2. Get Out of the House A change of location can do wonders for your mood and perspective. It’s good for the kids too! Go to a park, the library, or a museum. A whole day with no plans can actually be daunting and overwhelming for a mom with little kids. Make outings a part of your routines. If you’re more of a homebody and don’t want to have to pack up the kids, try inviting a friend over for some much-needed social connection, or simply play in the yard to get some sunshine and fresh air. When I had little ones, another mother gave me the advice to take the babies along to do something that I would enjoy. I took my baby to a midweek matinee and had the movie theater to myself. We met a friend at the capitol building to take a tour, and we took regular strolls through bookstores. 3. Recognize the Hard Times Don’t Last Sleepless nights, sick babies…they won’t last forever. I guarantee it. If anything, the hard times will build resilience and compassion. In the sleep fog, and worry, and fear, repeating the mantra, “this too shall pass,” or something similar can give your brain a thought to latch onto and help you move through the hard times. Try not to spend too much time worrying about the future. Instead, aim to focus on just the next minute, the next hour, or the next day. 4. Enjoy the Little Moments This isn’t the cliche advice, “Enjoy every moment.” That concept holds too much pressure. Some moments of motherhood simply aren’t enjoyable. However, you can find many little moments to enjoy. It’s usually the most ordinary moments of motherhood that are looked back on as magical. Holding your baby’s hand while they sleep, playing with bubbles, or cuddling together while watching a movie are just a few that come to mind. We all have our favorite parts of motherhood. What are yours? Maybe you enjoy reading books together, or creating art, or playing in the sprinkler. Whatever they are, do more of them! Be present and soak in these moments. 5. Take Care of Yourself This is easier said than done. By prioritizing your basic needs and self-care, you’ll be a better mom and a happier human. You might think that you don’t have time to do even the simplest things sometimes like showering or making a healthy lunch. Make time; it’s important. As they say, necessity is the mother of ingenuity. Find a way to take care of yourself too, even if you need to reach out for help. Self-care isn’t selfish. Taking care of your own needs will allow you to be a better mom. Sometimes you might have to choose between doing something that will make you happy or a clean house. Your family would likely rather have a happy mom. 6. Find a Hobby When you’re in the throes of early motherhood, you might be tempted to put off spending time on a hobby for yourself – don’t! Research has shown that variety is good for your brain. It can be exhausting to spend all your time and energy meeting and anticipating the needs of your family. Do something just for you and don’t feel guilty about it. Try out different hobbies. It’s okay if they change over time. Hobbies will help you to build a community, challenge your mind, provide validation outside of mothering, and bring more joy to your life. 7. Move Your Body Find a way to move your body every day. It can give you more energy and boost your mood with endorphins. It isn’t always easy to get a workout in as a mom, but it’s worth it. If you want your kids to learn to exercise, let them see you prioritizing it for yourself. Many times I’ve been surprised when my kids joined me in my workout video, morning yoga, or came outside to exercise with me without any prompting. Your example and behavior can have a powerful influence on your kids. 8. Look for Other Mothers to Uplift We aren’t meant to do this alone. Mothering can be lonely, and we need each other. Look for ways to help and uplift other mothers. The kindness and service will fill both of you up. Tell that new mom how incredible she is. Talk to the other moms at the park. Offer encouragement instead of judgment. Take your babies and children to visit older mothers. They’re the ones always saying, “It goes so fast.” You don’t believe them at the time, but someday your future will arrive and you’ll know exactly what they were talking about. You’re Doing Better Than You Think You Are Early motherhood is a wild time. It’s both exhilarating and exhausting. The more positive mindset that you can cultivate, the more joy you’ll be able to experience. Comparison is the thief of joy. Don’t measure your success as a mother by how you compare to other moms. Just do your best and take it a day at a time. I’ve learned that mommy advice is to help give you ideas, not to tell you the “right” way to be a mom. There are many ways to be a good mom and to thrive on your motherhood journey. Read the books and blogs, talk to the other moms, try things out, and at the end of the day, trust yourself. You’re doing better than you think you are. 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.
Learn more
Essential Guide to Choosing the Best Prenatal Vitamin for You & Your Baby
Congratulations! Whether you’re planning to have a baby, are currently pregnant, or have already delivered a bundle of joy, you’re entering an exciting new chapter of your life. While it’s normal to feel anxious about bringing a new life into the world, there are many ways to improve your health and the health of your baby…before, during and after the pregnancy. Start Protecting Your Future The best way to safeguard the future is to plan for it. For your sake, and the sake of your baby, make sure your behaviors and choices are healthy ones. After all, your life isn’t just about you, it’s about your future descendants too. Epigenetics, a branch of genetics, has taken the field of science by storm over the past 20 years. Epigenetic means “above or on top of the gene.” It refers to the startling discovery that your habits, emotions, and environment can turn on or off certain genes, making illness more or less likely to afflict you, your children, grandchildren, and even great-grandchildren. It’s mainly through epigenetics that immediate environmental factors like diet, stress, toxins can affect the activity of the genes that are passed to your offspring and beyond. This makes it extremely important for those seeking to start a family to get the right nutrition from the start. Nutrients provided by a healthy diet and science-based dietary supplements can help ensure epigenetic benefits for mother and baby. Research studies² epigenetics and the long-term benefits of prenatal care on both the mother's and baby's health. But even considering epigenetics, your body needs vitamins, certain minerals, and some specific other nutrients to be healthy and to conceive and carry a child. Your body needs these substances to power the thousands of enzymes that make life energy and use this energy to maintain your reproductive organs, brain, heart and other tissues, particularly as you become pregnant and nurture another person inside of you. Another study³ explores how prenatal nutrition, including dietary supplements, can shape the epigenome of the developing fetus, impacting the child's future health outcomes. Better nourished mothers have healthier babies with well-developed brains. BrainMD did considerable research to develop a combination of nutrients that are essential for your and your baby's health while being safe and extremely well-tolerated. We put together a clean, sugar-free, gluten-free formula called Smart Prenatal that you will appreciate. Build Your Baby’s Brain Reserve Brain reserve is the functional cushion of healthy brain tissue that helps us deal with the unexpected stresses that come our way. The more brain reserve we have, the more resilient we are in times of trouble. The less we have in reserve, the more vulnerable we are. This is even more important for both mother and baby during and after pregnancy. Smart ingredients help ensure healthy brain reserve. Since many factors can increase or decrease our brain reserve, babies can begin life at very different levels of reserve. For example, considerable research shows that if a mother is exposed to environmental toxins, contaminated foods, negative lifestyle factors such as cigarette or marijuana smoke, alcohol drinks, or constant emotional stress while she is pregnant, may affect a baby’s brain reserve level. Conversely, if a mother gets exercise, eats a healthy diet, avoids toxins, and takes a well-formulated prenatal dietary supplement, she's way more likely to have a fully developed baby with ample brain reserve. Anything that harms the brain can decrease its reserve. Here are some examples: Excessive stress can kill brain cells, particularly in the memory centers (hippocampi). Blows to the head, concussions, or other brain injuries should be taken very seriously. Poor diet is linked to deficiencies of vitamins and minerals that impair the brain. Environmental toxins such as lead, pesticides, artificial ingredients in cosmetics and other personal use products can be terribly destructive to brain cells. Anything that decreases blood flow or oxygen delivery to the brain, such as lack of sleep, sleep apnea, smoking or too much caffeine, can steal from your brain's reserves. The exciting news is that you can support your baby’s brain reserve by supporting your own. One of the best ways to accomplish this is with prenatal vitamins designed from the considerable scientific research available. Why Are Prenatal Vitamins Important? The extraordinary, miraculous process of carrying a baby creates a dramatically greater need for nutrients in the mother, both during and after pregnancy. Mothers therefore have a greater need to pay attention to their nutrition. It’s important to eat a healthy and balanced diet to support these needs, but studies such as the iconic NHANES from the U.S. Centers for Disease Control and Prevention document that nutritional deficiencies are widespread. A supplement designed specifically for pregnant and lactating women helps ensure that you get the much greater supply of nutrients you and your growing baby needs. Smart Prenatal was specifically designed to support both mother and baby through this entire process.* Its ingredients were painstakingly selected for purity, efficient absorption and optimal utilization by the brain and other organs.* The BrainMD team did considerable research to develop a combination of nutrients that are essential for your and your baby's health while being safe and extremely well-tolerated.* Drawing on our extensive experience with human development, form, and function, we put together a very clean formula with meaningful amounts of the nutrients that both mother and baby need.* We also triple-checked the research to put necessary emphasis on brain health and development as we formulated this breakthrough supplement.* Choosing the Best Prenatal Vitamin Choosing the best prenatal vitamin can feel overwhelming, given the variety of options available. To make the right choice, it’s essential to look for key nutrients that support both maternal and fetal health. A high-quality prenatal should contain essential vitamins and minerals like folate (preferably as methylfolate) as highlighted in this study¹ for being crucial for baby's health, vitamin D, iron supplements (if recommended by your healthcare provider), and omega-3 fatty acids. Look for a formula that includes methylated B vitamins, which are easier for your body to absorb and utilize, especially if you have genetic variations that affect folate metabolism. Additionally, purity and safety are vital. Select a prenatal vitamin free from artificial colors, flavors, preservatives, and allergens like gluten, dairy, and soy. An evidence-based formula that prioritizes brain and overall health can provide lasting benefits for both mother and child. At BrainMD, we understand the importance of high-quality nutrients for expectant mothers. That’s why we created Smart Prenatal, a carefully formulated, science-backed prenatal vitamin.* Our formula includes 28 essential ingredients like methylfolate, methylcobalamin (B12), choline, lutein, and zeaxanthin to support healthy brain and body development.* With its high-purity ingredients and thoughtful design, Smart Prenatal offers optimal nourishment for both mom and baby, without any unnecessary additives.* How is Smart Prenatal Different? The ingredients in BrainMD’s Smart Prenatal represent the most advanced scientific research on the nutritional requirements of mother and baby during pregnancy and after birth.* This high-quality formula is for mothers who want to make certain their nutrition supports their baby’s developing brain, eyes, and heart, along with all their other organs.* We also carefully selected the ingredients in this formula for their superior safety of use, not only during the pregnancy period but postpartum as well, to promote the adequate nutrient content of breast milk during the lactation period.* Smart Prenatal includes all 13 vitamins in their most active forms, including folate (as methylfolate), which is better utilized by mother and baby than the synthetic folic acid.* The formula includes the methylcobalamin form of vitamin B12, which is essential for methylfolate to work at its best.* Smart Prenatal contains a total of 28 crucial ingredients, including 9 essential minerals and "conditionally-essential" nutrients such as choline, coenzyme Q10, boron, lutein and zeaxanthin.* These last two are known to be crucial for healthy eye development, but new research indicates they are also involved in healthy brain function.* Smart Prenatal uses only the purest available ingredients—those best proven for safe and effective utilization.* It’s loaded with nutrients that support, promote and enhance healthy brain and body development during pregnancy and breastfeeding.* And it doesn't have any herbs that are questionable for the vulnerable developing baby.* Smart Prenatal FAQ Are Herbs Good for Pregnant Women? Herbs that can benefit an adult woman may not necessarily benefit a developing child. This formula prioritizes nutrients that human cells naturally and routinely employ to promote healthy embryonic development and growth.* This supplement was formulated to rule out any possibility of unwanted adverse reactions that would detract from the optimal health of the baby as well as the mother.* Can Mothers Who Have Allergies Take Smart Prenatal? Absolutely! The BrainMD team has certified that Smart Prenatal is free of gluten, sugar, yeast, dairy, corn, eggs, and any artificial colors or flavors.* Take this supplement according to the specific Suggested Use on the label. What About Omega-3s? Due to technical limitations, it isn’t possible to effectively combine omega-3s with such a large variety of powder ingredients without it degrading for a brief period of time. We highly recommend most mothers to complement Smart Prenatal with BrainMD’s Omega-3 Power, which supplies the high intakes of EPA and DHA both mother and baby need. Getting appropriate levels of EPA and DHA during pregnancy and breastfeeding is essential for the long-term development and health of your baby’s brain.* Do Pregnant Mothers Need Extra Iron? It’s true that many pregnant women can benefit from an iron supplement. However, too much iron during pregnancy can be very harmful, so it’s best to have a physician conduct the appropriate testing before prescribing iron supplements.* But also, we don't combine iron with certain other active ingredients in a dietary supplement, since the iron atom is so highly reactive it can potentially generate harmful free radical toxins.* BrainMD strongly recommends iron supplements be taken as a single iron ingredient. When Should a Mother Take Smart Prenatal? Since Smart Prenatal is safe to take before, during and after pregnancy, women can start taking them anytime before pregnancy.* Many of the ingredients in this combination also promote healthy conception.* The mother is well advised to continue supplementation all the way through postpartum until at least the end of breastfeeding.* Smart Prenatal is a uniquely high-quality, pre-and-postnatal supplement that’s nutritionally optimized to promote healthy brain and body while being safe for both mom and baby.* Try Smart Prenatal 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: ¹Crider, K. S., Bailey, L. B., & Berry, R. J. (2019). Folic acid food fortification—its history, effect, concerns, and future directions. Nutrients, 13(5), 1456. https://doi.org/10.3390/nu13051456 ²Fleming, T. P., Watkins, A. J., Velazquez, M. A., Mathers, J. C., Prentice, A. M., Stephenson, J., ... & Barker, M. (2018). Origins of lifetime health around the time of conception: Causes and consequences. The Lancet, 391(10132), 1842-1852. https://doi.org/10.1016/S0140-6736(18)30312-X ³Custodero, C., Tarsitano, M. G., & Cardinali, V. (2021). The influence of diet and supplements on the prenatal epigenome and health of offspring. Nutrients, 13(1), 219. https://doi.org/10.3390/nu13010219
Learn more
5 of the Top Ways a CBCT Scan Can Benefit Your Spine Health!
Cone Beam Computed Tomography (CBCT) is a specialized type of imaging technology that produces detailed, three-dimensional X-ray images of the body. In chiropractic care, CBCT is a valuable tool for identifying spinal misalignments and assessing their severity in the neck. Here some of the top reasons why using CBCT to identify spinal misalignments is crucial for the best results using chiropractic care… 5 of the Top Ways a CBCT Scan Can Benefit the Health of Your Spine 1. Improved Accuracy CBCT provides a more detailed view of the spine compared to traditional X-rays. This is particularly important in chiropractic care, where precise information is needed to identify misalignments and develop an appropriate treatment plan. By using CBCT to assess the spine, chiropractors can identify misalignments with greater accuracy, leading to better results. 2. Enhanced Safety CBCT uses a significantly lower radiation dose compared to traditional CT scans, making it a safer option for patients. It also allows for quicker imaging, reducing the amount of time that patients need to be exposed to radiation. 3. Early Detection Spinal misalignments can occur for many reasons, including trauma, poor posture, and degenerative changes. By using CBCT to detect misalignments, chiropractors can identify issues early on and develop a treatment plan before the misalignments worsen. This can help prevent the need for more invasive treatments down the line. The sooner the neck is imaged, the sooner preventative care can begin. It’s even safe for children! 4. Tailored Treatment Each person’s spine is unique, and misalignments can vary in severity and location. By using CBCT, chiropractors can tailor their treatment plans to an individual’s specific needs. This can lead to more effective and efficient treatment, as well as better long-term results. 5. Enhanced Patient Understanding CBCT produces three-dimensional images that help patients better understand their condition and treatment options. This can create greater patient engagement and understanding with treatment protocols, which may lead to improved outcomes. Is CBCT Right For You? Using CBCT to identify spinal misalignments is crucial for the best results using chiropractic care. As we’ve seen, CBCT provides improved accuracy, enhanced safety, and many other potential benefits for chiropractic patients. By using this technology, chiropractors can develop more effective treatment plans and help patients achieve optimal health and wellness. If you’re interested in getting a CBCT scan, please contact the friendly office staff at Well Connected Chiropractic to set up an appointment today! Dr. Elizabeth S. Hoefer (Hay-fer) earned her Doctor of Chiropractic degree, Bachelor of Science, and Associate of Science in Chiropractic Technology at Palmer College of Chiropractic in Davenport, Iowa (the birthplace of Chiropractic). She recently earned her Diplomate in Craniocervical Junction Procedures, D.C.C.J.P., which is a 3 year post graduate training in upper cervical procedures. This is the most advanced degree available in the field of upper cervical chiropractic. In 2015, Dr. Hoefer was awarded Blair Chiropractor of the Year. Dr. Hoefer was voted New Chiropractor of the Year 2013 by the California Chiropractic Association for the State of California. She currently serves as the President for the California Chiropractic Association (CalChiro). With such extensive and advanced training in chiropractic, Dr. Hoefer offers patients a wealth of knowledge and a passion to serve. Having personally experienced the healing power of Blair Upper Cervical Chiropractic, she is dedicated to the advancement of this work and committed to educating the public about the vast benefits Blair Chiropractic has to offer. Dr. Hoefer lives in Southern California with her husband and three lovely daughters.
Learn more
Here Are Some of the Top Reasons to Wear Head Protection!
Whether you’re biking down a busy city street or up a steep mountain, working at a construction site, or simply going about your daily routine, protecting your head should always be a top priority. Your brain is irreplaceable and choosing to protect it should be non-negotiable. Let’s dive into some of the main reasons why head protection should be at the forefront of your mind as you go about your everyday life. Head Protection Basics Head protection is often overlooked in our daily routines, but its significance can’t be overstated. Our head houses the most vital organ in our body – the brain. This amazing organ controls all our thoughts, memories, movements, behaviors, and senses. That’s why it’s so essential to protect it from potential harm. Every day, we’re exposed to numerous risks and hazards that could cause severe head injuries. These risks can occur while working on the job, participating in sports or recreational activities, or even during common tasks such as walking down a flight of stairs. With so many potential hazards (both indoors and outdoors), it’s important consider head protection as we go about our everyday lives. Why Should You Wear Head Protection? Wearing proper head protection can help prevent serious injuries. According to the World Health Organization (WHO), a majority of head injuries are caused by falls and motor vehicle accidents. By wearing a helmet or other forms of headgear, you can significantly reduce the risk of sustaining a severe head injury. Protecting your head also reduces the likelihood of long-term health consequences. Even minor blows to the head can have lasting effects on cognitive function and mental health. Head injuries have been linked to memory loss, impaired decision-making abilities, and an increased risk for developing neurological issues later in life. Financial Impact of Head Injuries Aside from physical complications, failure to prioritize head protection can have financial implications as well. Head injuries often require extensive medical treatment and rehabilitation, which can be costly not only for individuals but for society at large. For instance, work-related incidents resulting from inadequate head protection contribute to loss of productivity and increased healthcare costs for employers. By taking preventive measures, such as wearing hard hats at work, helmets while biking, and protective head gear when playing contact sports like football or hockey, you can help reduce the risk of incurring hefty medical bills. Since head injuries can have serious consequences, and can even be life-threatening, here are some of the best things you can do to protect your head… 8 of the Best Ways to Incorporate Head Protection Into Your Daily Life [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Wear a Helmet One of the simplest ways to protect your head is by wearing a helmet when engaging in activities that put you at risk of head injuries. Helmets are particularly important for activities that involve high speeds or heights, such as bicycling, skateboarding, skiing, or rock climbing. A quality helmet can help absorb shock and reduce the risk of skull fractures or brain injuries. With advancements in technology and design innovations, there are now many comfortable options available for head protection suitable for various activities. Helmets made with lightweight materials, such as polycarbonate or thermoplastic, reduce the discomfort often associated with wearing protective headgear. Use Headgear for Work If your job involves working in hazardous environments, such as construction sites or factories, it’s crucial to always wear appropriate headgear. Hard hats are designed specifically to protect against falling debris and other objects, making them an essential piece of safety equipment. Buckle Up Motor vehicle accidents are one of the leading causes of brain injuries worldwide. Wearing a seatbelt while driving or riding in a car can significantly reduce the likelihood of sustaining a serious head injury from an accident. Make Your Home Safe Accidents can happen anywhere, any time. Falls and impacts can occur right at home due to slippery floors or loose stair railings. It’s important to take the necessary precautions within your living spaces to prevent potential falls or accidents that could result in head injuries. Be sure to secure loose rugs or carpets with non-slip pads, install handrails on stairs, and add non-slip mats in your bathrooms and kitchen. Have Proper Lighting Poor lighting conditions increase the risk of accidents due to decreased visibility, especially in dimly lit areas or during nighttime hours. One way to prevent this is by having a professional lighting system installed throughout your home. Proper lighting can help you navigate your surroundings and avoid trip hazards that could lead to potential head injuries. Sports Equipment When participating in sports activities such as football, hockey, or lacrosse, wearing appropriate protective gear is critical for preventing injuries caused by falls or impacts. Along with helmets designed specifically for these sports, mouthguards also can offer additional protection for teeth and the jaw during physical contact. Proper Footwear Another important factor in preventing accidental falls is wearing supportive footwear with good traction. Be sure to replace shoes with worn-out soles as they can increase the risk of slipping and falling. Get Regular Eye Checkups Having regular eye check-ups helps to maintain good vision, which is vital for balance and coordination. Poor vision can increase the chances of accidents that could result in head injuries. [/wc_box] Don’t Lose Your Head The impact head injuries can have on your daily activities and long-term health underscores the importance of making head protection a top priority. By observing proper safety measures, like wearing helmets during high-risk activities, you can reduce the chances of sustaining a head injury. Protecting your head is crucial in ensuring your safety and well-being in all areas of daily life. It can safeguard you from potential injuries, prevent long-term health consequences, and can even save you from financial setbacks. Since it only takes one unexpected incident to change your life, be sure to take every precaution in protecting your most valuable asset – your brain. 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.
Learn more
Here Are Some of the Best Tension Release Exercises to Help You Feel Your Best!
Do you tend to carry tension in your head, neck, shoulders or lower back? You’re not alone. It’s very common, especially in the workplace where both work-related stress and unhealthy sitting, standing, and/or repetitive movement can all translate to tension in the body. According to 2023 survey statistics cited by The American Institute of Stress, 57% of American workers report feeling stress on a daily basis. Tension in the body is noted as well – with 62% of respondents reporting end-of-day, work-related neck pain; 30% reporting occupational-related back pain; and 12% reporting hand pain. On a brighter note, you can help to alleviate some of the stress tension in your body by incorporating tension-relieving exercises into your day. Here’s how stress can affect your body and what you can do to relieve the tension. How Stress Becomes Muscle Tension A daily onslaught of stressors can keep your body’s sympathetic nervous system engaged, and your stress response activated. The stress response is an automatic reflex to help your body prepare for real or perceived danger. When danger is detected, your brain signals stress hormones to be released. Your muscles tighten to prepare to fight, freeze, or flee from the threat to ensure survival. Yet, every day in modern life is full of stressors that signal the stress response. As you go about your day dealing with stress related to work, family, relationships, finances, and other challenges of life, your muscles react by getting taut and tense. When body tension builds up, it can result in pain – often as a headache, neck pain, shoulder stiffness, or back pain. Tension worsens if you sit or stand all day or make repetitive movements in your work life. Of course, looking at computers and digital devices all day adds to the mix too. Thankfully, tension release exercises can help to counter all that stress and tension and turn on the body’s relax response, alleviating pain – helping you to feel better. Here are four types of tension-busting exercises you can practice virtually anywhere at any time. 4 of the Best Exercises to Relieve Tension 1. Yoga Yoga is well-known for relaxation and stress reduction. It can help relieve tension headaches and neck pain, as well as back pain, according to the National Institutes of Health. Two gentle and popular yoga poses known to ease neck and back tension are Child’s Pose (Balasana) and Cat-Cow (Chakravakasana). If you’ve ever practiced yoga, you may be familiar with them. If not, here’s a brief explanation of each. Child’s Pose Releases tension in the shoulders, neck, back, and ankles. Get on all fours with your palms flat on the floor, ensuring your wrists are positioned directly under your shoulders, and knees under your hips. Simply sit back on your heels while you stretch your hands out in front of you. Lengthen your spine and be sure to hinge your hips. Extend your hands in front of you for 1 to 1.5 minutes. Breathe. Release tension in your neck in shoulders. Return to your original position and repeat several times. Cat-Cow Relieves tension in the neck, back, and torso. Get on all fours with your palms flat on the floor, ensuring your wrists are positioned directly under your shoulders, and knees under your hips. Inhale as you move into Cow Pose, dropping your belly toward your mat while you lift your chin and chest looking up to the ceiling. Open your chest and shoulders and hold for a few seconds. Exhale as you move into Cat Pose (the counter movement to Cow Pose), pulling your belly in toward your spine and rounding your back (like a cat) while looking down at your mat. Pause for a few moments. Inhale as you move back into Cow Pose and repeat the entire sequence 8 to 10 times. If you’re brand new to yoga, be sure to practice these poses under the guidance of a qualified yoga instructor before practicing them on your own. If you already practice yoga or start taking classes regularly, you can bring other poses into your day. 2. Exercise It may seem counterintuitive if your muscles are tight, but getting out and getting moderate exercise will actually help to relieve tension. Here are three reasons why: First, getting outside is a wonderful stress and tension release. Second, moving your body can release the pent-up energy that contributes to tension in your body. Third, exercise can also deliver a rush of endorphins, the feel-good hormones that can lift your mood while easing pain. Keep it simple with a walk if you’re new to exercise. All you need is to move for 20 minutes a day! 3. Deep Breathing We tend to take shallow breaths when we’re stressed. Simply doing a diaphragmatic breathing exercise (also called deep breathing or belly breathing) can turn on the relax response and help to ease tension. Simply take a deep breath through your nose to a count of 6, allowing your belly to expand. Then hold your breath with your belly expanded for a count of 6. Then slowly release your breath out through your mouth to the count of 6. Repeat the sequence a few times and feel the tension in your body release. 4. Progressive Muscle Relaxation Progressive muscle relaxation (PMR) is a studied method for releasing overall body tension. It involves tensing your muscles before relaxing them, which enables you to relax them more fully after you release them. This helps you let go of physical body tension. It can help to reduce headaches, ease back pain, and lessen neck pain. Lower levels of the stress hormone cortisol – an indicator of stress reduction – have been observed in individuals after using the PMR method. This simple method involves the tensing and relaxing of all the major muscle groups in your body, from head to toe. It’s best to lie flat, but you can do it seated, if need be. Give yourself 10-15 minutes of uninterrupted time. Starting with your face and scalp, tense your muscles as tight as you can, closing your eyes, grimacing, and clenching your teeth while breathing in to the count of 8. Exhale while letting go and relaxing completely. Experience the tension falling out of your facial muscles. Pause for a moment to enjoy the relaxation before you move on to the next group of muscles. (Repeat this step again if you feel like your face needs to relax more.) Then move down your body, doing the same exercise with the following muscle groups: Neck and shoulders Chest area Mid-section Entire right arm, followed by the right forearm (making a fist), and then the right hand Entire left arm, followed by the left forearm and hand (making a fist), and then the left hand Buttocks Entire right leg, followed by the lower right leg/foot, then the right foot Entire left leg, followed by the lower left leg/foot, then the left foot Care for Your Body Ultimately, learning tension release exercises is a way to care for your body in today’s stressful world. Try taking a pause several times a day to do a deep breathing exercise, go out for a walk, do a couple yoga poses, or practice PMR – and see if it makes a difference in how you feel! 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.
Learn more
Foodscaping: How to Grow Healthy Foods In Your Own Garden!
One of the great joys of spring is the opportunity to get outside and garden. If you have a yard or even a patio, here’s a wonderful new trend you may want to incorporate into your gardening plans: Foodscaping. Foodscaping is the modern term used for an age-old practice of integrating edible plants, fruits, and vegetables within and throughout a landscape design. It’s also called edible landscaping. Edible plants bring color, complexity, and excitement to your landscaping, while providing highly nutritious and delicious fruits, vegetables, and herbs that can both enhance your culinary creations and well-being, while saving you money. Here’s why you may want to consider foodscaping for your yard or patio – as well as ideas to get your started! Here Are Some of the Top Benefits of Foodscaping Here are several of the many benefits foodscaping offers: Saves Money If you grow your own produce – especially typically expensive produce such as organic avocados, tomatoes, and berries – you can really save money. Additionally, edible landscaping can save you the expense of staple flavorings such as lemons, garlic, and herbs such as oregano, rosemary, basil, parsley, and cilantro. Better Nutrition Growing your own produce delivers better nutrition (and makes it more likely that you’ll eat fruits and vegetables). Research has shown that organically grown varieties of certain produce can provide significantly greater levels of vitamin C, iron, magnesium, and phosphorus than non-organic varieties of the same foods – while also being dramatically lower in nitrates and pesticide residues. Organic produce typically provides greater levels of important antioxidant phytochemicals (such as carotenoids, flavonoids, and anthocyanins) too. Growing Food Is Fulfilling and Wholesome There’s something primal about growing your own herbs, fruits, and vegetables. Humans have been doing it for millennia. If you have children, foodscaping allows them to learn where food comes from because they’ll see it and taste it. Participating in this miracle of nature is a terrific way to connect with nature, which is sorely missing in our modern lives. The creative expression involved in foodscaping as well as the resulting visual and sensual beauty are also good for the spirit. Tastes Delicious When was the last time you ate a fresh strawberry from the garden, or a juicy tomato off the vine in summertime, or flavored an Italian dish with fresh, homegrown basil? Growing your own produce and herbs makes food more delicious! Your garden’s bounty may also inspire inventive seasonal dishes and baked goods. It’s Eco-Friendly You’ll spend less money on produce that’s often sprayed with chemicals and needs to be trucked or flown, sometimes vast distances, to reach your local market. This saves on precious resources, reducing your personal carbon footprint. If you swap your lawn for a foodscaped garden, you’ll use less water and resources, ecologists have found. Additionally, a foodscaped garden provides more biodiversity and habitat for birds, honeybees, butterflies, earthworms, and more. Good for Your Mood and Focus Horticulture therapy is known to offer mental health benefits such as improved mood. It’s associated with reduced aggression and behavioral issues in young people, as well as improved memory and attention span in people who struggle with focus and attention. How to Start Foodscaping Are you excited about the idea of foodscaping? Here’s some additional information to help you think about and plan what you’d like to do. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Design Foodscapes can contain a mix of shrubs, vines, trees, grasses, and ground cover. Trellises and arbors, raised beds and containers, pathways and other hardscapes can add visual depth to your design. Let color, texture, and scent inform your choices for both edible and non-edible plants. If you’re adding edible plants to your garden or patio for the first time, horticulturists make these suggestions: Start small Do your research to find out what’s easy to grow, and grows well in your local climate Factor sunlight, soil quality, water needs, and pest control into your selections Choose edible plantings that are both ornamental (artistically beautiful) and practical (you like eating them) If you want specific suggestions, here are few to think about that deliver big on savings, beauty, flavor, and health benefits: Colorful Vegetables Colorful vegetables generally offer a greater amount of health-boosting antioxidants and phytonutrients – while offering visual appeal. Here are a few to consider: brightly colored cherry tomatoes; green and purple kale and rainbow chard; purple cauliflower; ornamental eggplant; peppers of all kinds; galactic lettuces; and artichokes. Berries Naturally low in sugar and high in vitamins and antioxidants, berries are fantastic for brain health. They’re a gorgeous and delicious addition to a foodscaped garden. (They work well in planters and pots too for those with patios.) Strawberries are excellent for ground covering and amazingly easy to grow. Blueberries can be grown in larger pots or in-ground. Raspberries and blackberries grow well on a trellis, arbor, or fence. Trees Adding a fruit tree to your garden provides shade, color, and drama. There’s also nothing more exciting than picking fruit off the tree! There are now dwarf fruit trees available that can be grown in smaller yards. Keep in mind that many fruit trees can take a few years before they bear fruit. Fruit trees bought from most nurseries or garden centers are 1-2 years old. Having a lemon tree, avocado tree, or other citrus tree can be indispensable and money saving. In the fall, a persimmon or pomegranate tree will reward you with beautiful autumn color and save you money as well. The bounty from your tree(s) can also serve as a lovely gift to family and friends. Herbs Herbs can enhance your garden and flavor your favorite dishes. They work well on patios too. Sage comes in gorgeous colors and textures. Basil and rosemary smell wonderful. (Rosemary is also quite hardy and is a wonderful shrub that blooms once a year.) Fennel, dill, cilantro, oregano, parsley, and tarragon offer different shapes and textures, while ensuring you have a full stock of herbal spices at the ready. If you’re an herbal tea drinker, you might want to have mint and chamomile in your garden too. [/wc_box] Keep It Simple Whatever you decide to grow, keep it simple to start. If you want to go big, get the help of a professional. Have fun and enjoy the fruits (literally) of your labor! 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.
Learn more
Raising Brain-Healthy Kids: Tips for Parents to Support Cognitive Development
Did you know that 90% of a child’s brain is developed by age 5? Or that brain development stages continue to unfold until young adults reach their mid- to late 20s? As a parent, I know that kids of all ages are vulnerable to adopting unhealthy habits and turning them into long-term lifestyle choices. While growing up, they’re bombarded with misinformation and pressure from peers, parents, and society. That’s why it’s never too early to start thinking about a child’s cognitive development—and ways that you as a parent can help support it. 5 Tips for Parents to Support Your Child's Cognitive Development Here are 5 of my go-to methods for boosting cognitive development. Though they’re useful to implement at any age, they’ll make a world of difference for children. 1. Encourage Healthy Eating—Without Policing Staples of the standard American diet, such as ultra-processed or fast foods, sugar, simple carbohydrates, dairy products, trans fats, some animal-derived saturated fats, engineered ingredients, and excess omega-6 fatty acids, are pro-inflammatory. Inflammation can trigger serious health conditions, from heart disease and gastrointestinal disorders to cancer and high blood pressure. Within the brain, high blood sugar levels associated with unhealthy eating habits can increase the risk for debilitating diseases like dementia. Instead, ensure your child is eating well-balanced meals, like those outlined in The Omni Diet or The Brain Warrior’s Way Cookbook, which help reduce inflammation. These eating plans focus on plenty of fresh vegetables and fruits, lean protein, and healthy fats, plus herbs and spices for extra flavor and health benefits. One word of warning: Avoid aggressive food policing. Tactics like making children clean their plates, restricting food, or pressuring them to eat less usually backfire. Allow your kids to make mistakes, but be ready to help them learn in the process. By stocking only healthy foods in the house and providing nutritious lunches, you’ll give them an excellent head start toward developing lifelong healthy dietary habits. 2. Have Fun Games are more than just amusement—they’re great brain-builders. Sudoku and crossword puzzles sharpen logic and reasoning skills. Trivia challenges and mnemonics games help improve memory. Board games, chess, and mah-jongg develop visual, spatial, and mental skills. Nowadays, there are even brain-training games available online. These kinds of activities help strengthen the left side of the brain, which is involved with logic and detail. But it’s just as important to stimulate the right side of the brain, which is more artistic and creative. Introduce your kids to hobbies like arts and crafts, playing with (or making) dolls or puppets, or even joining in on a game of charades. Because children’s brains are still in development while they’re young, it’s also the ideal time to teach them new skills. For example, they can soak up a second language, learn a musical instrument, or do karaoke to stimulate the brain. Even juggling has been shown to encourage growth in the areas of the brain that control memory, language, and reading. Best of all, games and creative pursuits are fun—and something the whole family can do together. 3. Exercise Together for Bonding and Brain Health Many of you know that for years I’ve practiced martial arts, which offers so many benefits. It feels empowering to kick butt in the dojo, and I get a great workout. At least one study has indicated that martial arts are great for the brain too, increasing white matter—thanks to those complex moves we learn in class. (Just be sure to protect yourself from brain injuries while practicing.) Of course, I wanted to pass along those benefits and started practicing Kenpo karate with my daughter, Chloe. I loved instilling (and modeling) the practice of regular exercise for her at a young age, and I got to learn all over again whenever I taught her some moves. Meanwhile, she received necessary life lessons about dedication, persistence, and resilience. We enjoyed precious bonding time, and exercising in groups has been shown to be more beneficial for the brain than working out solo. If martial arts aren’t your thing, try dancing, yoga, or paddle or racket games like tennis, ping-pong, or pickleball—all great brain-healthy sports. Regular exercise of any kind can help prevent conditions such as depression, anxiety, obesity, heart disease, and dementia. Plus, because exercise stimulates chemicals called endorphins, it simply feels good. Exercise reduces stress, improves sleep, and boosts self-esteem. Score bonus points for getting your movement outside in nature, which will add even more feel-good benefits. 4. Add Supplements to Breakfast Even if you’re providing healthy meals for your kids, ensuring that they have every nutrient in the proper amount every day can be an impossible task. This is where supplements enter the picture. While the right diet will provide much of what kids need to stay healthy, supplements will fill in the gaps. After all, none of us is perfect—and even if we were, it’s tricky to get all of our necessary nutrients through diet alone. That’s why I like to say that supplements pick up where food leaves off. They give our bodies an extra boost to help fight off modern-day threats, like environmental toxins. At minimum—and at any age—I recommend taking daily multivitamins, omega-3 fish oil, vitamin D, and a probiotic. The good news is, you can easily incorporate these into your kids’ breakfasts at home. I like blending all 4 of these necessities right into morning smoothies. But you can also incorporate them into your favorite recipes, like homemade protein balls or my Amazing Avocado Gelato. 5. Create Healthy Bedtime Routines Sleep is a cornerstone of kids’ health, and they need plenty of it. Teenagers require 8-10 hours of sleep per night (a goal that two-thirds of teens don’t meet), while younger children need even more to support healthy development. Sleep deprivation for kids and teens can disrupt the release of growth hormone (and other hormones), interferes with their ability to pay attention and learn at school, and can even lead to behavioral problems. Over a long-term period, regularly missing sleep will increase the risk of mental health disorders, diabetes, obesity, relationship issues, memory and cognitive difficulties, cardiovascular problems, and more. It also compromises the immune system and decreases productivity. Sleep helps the brain clean and refresh itself overnight—a necessary process for optimal health. Unfortunately, just as obvious as sleep’s importance is the fact that kids of many ages are likely to resist it! Encourage them by creating a daily bedtime routine for your children. Stick to certain nighttime tasks, such as teeth brushing or bedtime stories, to help kids form the habit of going to bed at the same time every night. Meanwhile, you’ll want to avoid certain activities just before bed, including screen time, overstimulation, and snacking. High-energy physical tasks, electronic devices (handheld, computers, or television), scary stories, and loud music can all be disruptive to sleep. Also finish eating and limit drinks at least 2-3 hours before bed. Middle-of-the-night bathroom trips will interrupt kids’ slumber, and they may have a hard time falling back asleep again. Instead, introduce calming and relaxing elements before bed, like meditation, prayer, soft music, soothing books, and low lighting. Nighttime stories always did the trick for getting Chloe to sleep when she was younger. My husband, Dr. Daniel Amen, even wrote a children’s bedtime book, called Time for Bed, Sleepyhead, to help parents create the same effect with their children. It works like a charm. Supporting Your Child’s Cognitive Development Like their brains, kids’ habits form early. That’s why it’s so important to not only guide and educate them about the effects certain practices can have on their brain and body health but to model the appropriate behaviors for them. From enacting healthy sleep hygiene practices to boosting energy through diet and exercise, you’ll help ensure your kids get a great start on the path to lifelong well-being.
Learn more
Expert Tips on How to Raise Confident Kids in the Modern World
How do you build confidence in kids and why is it important? When raising our children in this modern world, self-confidence is the key to unlocking potential. In other words, no matter individual opportunities or resources, a person’s ability to achieve their potential is largely based on their level of belief in themselves. The good news is that confidence isn’t a fixed attribute. We can help our kids develop confidence. Confidence is learned and shaped by the thoughts you think and the actions you take. It isn’t so much based on your actual ability, as it is on your belief in your ability. If you think about the nature of kids, they are born with an incredible desire to “try” which can blossom into confidence. Most two-year-olds are proficient in the phrase, “I can do it myself,” not because they actually have the ability to do the given task themselves, but because they believe they do. Children look to us for validation and guidance. The way that adults involve and respond to children as they try new things will contribute to their self-confidence. For example, when young children want to help in the kitchen, do we give them a simple task like stirring or washing, or do we push them aside to avoid the potential mess? When they’re throwing the laundry, do we scold them and shoo them away, or do we show them how to sort it and put it in the basket? There are many ways to build confidence in kids. It’s important for them to trust in themselves so that they will continue to try new things, while also learning that things will be okay if they aren’t successful at something at first. Confidence goes hand in hand with resilience, another essential quality for growth. Parenting expert Michaeleen Doucleff shares in her book, Hunt, Gather, Parent: What Ancient Cultures Can Teach Us About the Lost Art of Raising Happy, Helpful Humans, knowledge that she learned from her research with Maya, Inuit, and Hadzabe families. The tips that she gives us to help raise helpful and confident children are age-old in these cultures, but not as intuitive in western society. 3 Tip on How to Raise Confident Kids 1. Let Kids Contribute Don’t send kids away when they show an interest in helping with chores. “Toddlers will come over and want to help with the laundry or dinner, and American parents will often tell them, ‘No, go play.’” Doucleff says. If we don’t let our children help, over time they’ll learn that their role in the home isn’t to contribute to the family dynamic, but to play independently. Usually, by the age of 6 or 7, the desire to help in the home disappears in America. The best thing you can do is include them in whatever chores you’re doing, especially if they show an interest. Find age-appropriate tasks for even the youngest helpers. Let kids really contribute. Seeing that they’re valued and needed will go a long way in building their confidence. Doucleff says, “Just tiny little things, like stir the pot, chop the herbs, go get the vacuum… This motivates children because they see they are making a contribution. And that is way more motivating than praise.” 2. Include Them in Your World It’s normal for parents today to fill their children’s schedules with a variety of kid activities, essentially creating a separate kid-world for them. This separation actually can create more stress and less connection between parents and kids. Doucleff describes a conversation she had with another mother in her book, “Many moms will say something like ‘Come, my child. Help me while I wash the dishes…’ The invitation is always for doing the chore together.” It doesn’t always have to be doing a chore together. It can be as simple as including your kids in conversation with you while you go about your day. At the end of the day, the focus should be on togetherness and the relationship with your child. Instead of scheduled kid activities, try this: Involve kids in household tasks Cook together Do hobbies together Let them play with other kids Try scheduling less for your kids and include them in your world more. It just might reduce stress for your children and for yourself. Doucleff explains the cooperative team dynamic that happens when you do this, “They will want to help clean up after dinner or make the beds in the morning, because if they’re a part of your world and with you all the time when you’re doing these things, they see that as their role in the family to help.” 3. Give Less Commands How often do you give commands to your child in a day? In an hour? It’s probably more than you think. Even simple things like, “Don’t touch that. Get down.” Doucleff challenges us to experiment by recording ourselves parenting and see how many commands or instructions we give per hour. Try to limit it to 1-3 times per hour. Instead of giving commands, do this: Ask questions or explain consequences. This approach assumes you trust that your kids are smart enough to figure it out. It builds confidence. Giving less commands will give autonomy to your kids. Autonomy is the feeling that you have the ability to make your own choices, but it also involves recognizing that you’re connected to other people. Who doesn’t want to feel like they’re in control of their choices and their life? Everyone does, even kids. They already have such little control over their schedules. Practice backing off and allowing kids to decide what to do. This doesn’t mean not watching, it just means not stepping in when you don’t need to. Why giving more autonomy to kids is important: Builds confidence Improves self-motivation Reduces stress Reduces feelings of anxiousness Increases independence Improves problem-solving skills The Takeaway Raising confident kids in the modern world doesn’t need to be complex. Let kids contribute to your household even if they make a little more mess when they’re younger. It will pay off as they grow and feel like part of the family team. Include them in your world by simplifying theirs. Finally, allow your children to have more autonomy by giving less commands. Your relationship will be a buffer for the stress they’ll inevitably encounter in our modern world. If kids know they have someone to count on when things are hard or when they fail, they’ll be able to move through life with more confidence. 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.
Learn more
What Are Sleep Chronotypes and Which One Are You?
Are you a night owl who thrives in the late hours of the evening, or an early bird who has boundless energy in the wee hours of the morning? Or are you somewhere in between? Understanding your sleep identity can have a significant impact on your overall health and well-being. Below, we’ll explore the different chronotypes and help you discover where you land on the sleep spectrum. What Are Sleep Chronotypes? Sleep chronotypes are a relatively new concept in the field of sleep research. They’re a type of classification system based on the natural patterns of your sleep-wake cycle. The concept of sleep chronotypes was first introduced by Dr. Michael Breus in his book The Power of When. These types are used to help define your biological clock (when you feel most alert and productive vs when you’re more likely to feel fatigued or sluggish) and your preferred time for sleeping/waking, eating meals, and other daily activities. Chronotypes represent different kinds of sleepers; each has their own unique characteristics and behaviors. Understanding your sleep chronotype can help you optimize your daily routines for maximum productivity and overall well-being. Lions and Dolphins and Bears…Oh, My! No, these aren’t NFL team mascots, they’re sleep types. Here are the 4 main chronotypes plus a bonus type… [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] 1. The Lion (aka “Early Bird”) Often described as a morning person or early riser, Lions are those who prefer to rise early in the morning and tend to feel most energized during the first half of the day. They typically don’t have trouble waking up earlier than others and may even be up before the sun rises. Also, they may find it difficult to sleep past their usual wake-up time, regardless of how late they went to bed the night before. Lions make up about 15% of the U.S. population. 2. The Wolf (aka “Night Owl”) On the opposite end of the spectrum, night owls prefer to stay up late into the night. They thrive in nighttime hours, feeling most alert, energetic, and productive late into the evening or early morning hours. They may have difficulty falling asleep at an early hour, typically struggle with early mornings, and often require more time in bed to feel well-rested. Wolves make up around 20% of the population. 3. The Bear This type falls somewhere between early birds and night owls on the spectrum, with a slight preference towards either end, but still adaptable enough to function well in both daytime and nighttime hours. Bears follow a traditional sleeping pattern of going to bed at a reasonable time in the evening and waking up early in the morning. They prefer a consistent schedule with regular mealtimes and bedtime rituals. These individuals tend to be able to shift their sleep schedules without much disruption. Bears make up about 50% of the population. 4. The Dolphin Just like real dolphins, which stay alert even while sleeping, individuals comprising this sleep type may have difficulty falling asleep and tend to be light sleepers. They usually experience fragmented and disrupted sleep, waking up multiple times throughout the night. Dolphins also are known for being highly sensitive to external stimuli, such as noise or light disturbances. Dolphins make up only about 10–15% percent of the population. It’s important to note that while these four categories are the most commonly recognized chronotypes, not everyone fits neatly into one specific category. Some individuals may exhibit traits of more than one chronotype or may have a unique pattern all their own. This certainly applies to the “unofficial” fifth sleep chronotype… 5. The Hummingbird Hummingbirds defy categorization as they don’t fit into any of the traditional sleep chronotypes. They have flexible sleeping patterns and can adapt to different schedules with ease. Hummingbirds often thrive in creative or entrepreneurial roles that allow them to make their own schedule. [/wc_box] Chronotype Quiz So, how can you know your specific chronotype? That’s where a chronotype assessment comes in. A chronotype quiz is a series of questions designed to assess your natural sleep process. It considers various factors, such as: when you feel most alert and productive when you prefer to go to bed how easily you fall asleep at different times during the day or night By answering these (and other) questions, you can gain a deeper understanding of your personal circadian rhythm – the internal clock that regulates your sleep-wake cycle. There are several chronotype quizzes available online, each with their own unique approach to determining an individual’s sleep identity. One sleep test is the Morningness-Eveningness Questionnaire (MEQ), which measures whether a person is more inclined towards being a morning or evening person. Another popular sleep quiz is the Munich ChronoType Questionnaire (MCTQ), which uses self-reported data on sleeping and waking habits over weekdays and weekends to calculate an individual’s circadian typology. It also takes into account lifestyle factors, such as the amount of sunlight exposure (which naturally produces vitamin D3 in the body) a person gets each day. Some other sleep evaluations use images rather than text-based questions or involve physical tasks like recording body temperature upon waking up. Regardless of which type of assessment you choose, taking a chronotype quiz can help provide valuable insights into your sleep tendencies. Based on this information, you can make informed decisions about your daily routine and create a customized sleep schedule that aligns with your chronotype. Note: these quizzes aren’t meant to be a definitive diagnosis of your chronotype. They can function as a guideline and starting point for understanding your sleep identity, but shouldn’t be adopted without first seeking professional, medical advice. Know Your Sleep Chronotype Knowing your chronotype can help you understand why you struggle with certain tasks or habits and can help you make better choices about when to schedule tasks and activities throughout your day. It also allows you to work with, rather than against, your natural sleep rhythms, leading to improved overall productivity and well-being. It’s recommended that you consult with a healthcare professional or sleep specialist before making any adjustments to your sleep-wake schedule. 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.
Learn more