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What is Gentle Parenting? A Definitive Guide to Help You Foster a More Gentle Approach
Before you have children, you often have pretty visions and ideas of how things will be. Maybe you’ll be the parent who takes your child to the park each morning. Or, the one who cuddles up and reads stories each night. Maybe you’ll bake with your children and gobble up delicious (healthy) cookies on the weekend. That favorite movie of yours would be something you bond over together. When you think about dealing with those moments when your child misbehaves or does something like talk back to you, or worse, not listen at all (gasp!), maybe you had a plan for that too? Or, maybe it wasn’t something you even considered until you were faced with it in real-time. The reality is that parenting, once you’re actually a parent, rarely goes how you thought it would before your children came into your life. Hopefully, many of the happy and positive visions came true, and if not, even better ones than you could have imagined took their place. As for what you thought discipline and boundaries would look like, it probably wasn’t as easy or as straightforward as you expected. As any parent knows, parenting isn’t easy, and there isn’t one right way to do it. All children aren’t the same, nor are all parents and each of their individual needs. The gentle parenting approach has become popular among many of today’s parents. Would you like to become a more gentle parent? Let’s take a look at what it’s all about. What is Gentle Parenting? Gentle parenting can be thought of as a team approach between parent and child. Together, you and your child are on the same side, and you, the parent, are the coach figure. This can promote a strong and healthy parent-child relationship. This type of parenting relies on modeling behavior that you would like to see from your children. It varies from the traditional approach of punishment and rewards, instead focusing more on boundaries and natural consequences, while aiming to be mindful and understand the root of the behaviors. It also takes into consideration the developmental abilities of children at any given stage. The goal is to raise happy, confident, empathetic, and emotionally intelligent individuals by using a more nurturing and respectful approach. 4 Pillars of Gentle Parenting 1. Empathy In today’s fast-paced world, it can be challenging to slow down and really understand why your child is behaving a certain way. This is what gentle parenting is all about though; getting on their level and striving to understand your child’s emotions and needs. Try doing these 3 things when showing empathy: 1. Actively listen 2. Validate feelings 3. Respond with compassion Tip: Acknowledge and name your child’s feelings. This will help them as they learn self-awareness. When you give feelings a name it’s easier to see how you can best process and move through them without shame. 2. Respect A strong relationship is often built on mutual respect. Gentle parenting encourages respectful and calm communication between parent and child. It can be hard for children to understand the need for showing respect if they aren’t on the receiving end of it. Tip: Model respectful behavior. Children are some of the best imitators of observed behavior. Let them watch you speak in respectful ways to those you might disagree with. Let them experience respectful interactions with you. 3. Understanding When parenting is approached from a place of understanding, it’s easier to find creative solutions and meet your children where they are, instead of the traditional approach of following a rigid set of rules. Understanding is also about helping children process and discover themselves to create more emotionally intelligent humans. Tip: Use reflective questions to aid your children in handling emotional situations. For example, “Why do you think you’re feeling this way?” or “What do you think would make you feel better?” 4. Boundaries Healthy boundaries are an important part of gentle parenting. Boundaries will vary based on age-appropriateness and individual need. Gentle parenting isn’t an excuse to dismiss boundaries. On the contrary, boundaries should be thoughtfully made. Tip: Discuss boundaries and try to stay consistent. However, it’s okay to make adjustments tailored to individual situations. Sometimes it can feel like you have to hold the boundary no matter what, but gentle parenting allows for understanding and empathy too. Gentle Parenting vs. Positive Parenting Are they the same thing? Not exactly. Gentle parenting is a form of positive parenting. They both emphasize building a strong parent-child relationship and focus on using positive communication and understanding. Positive parenting is a broader approach that encourages using positive reinforcement to teach accountability and foster independence in children. It utilizes more specifically the discipline techniques of redirection and praise. Though they aren’t exactly the same, they have many similarities. Both Gentle Parenting and Positive Parenting Methods Prioritize: ● Empathy ● Respectful communication ● Parent-child bond ● Nurturing the relationship ● Child’s well-being Fostering a Gentler Approach Be patient with yourself as you parent your children. No one has it all figured out or gets it right all the time. This may seem like an obvious statement, but we all need the reminder sometimes. Implementing new habits or ways of doing things takes time and patience. Developing a more positive parenting approach won’t happen all at once. When you don’t act or react the way that you wish you had, it’s a great opportunity to model healthy ways to try again. At its heart, gentle parenting is about the bond between you and your child. As you focus on parenting with empathy, understanding, respect, and creating healthy boundaries, you’ll be able to foster a gentler approach and stronger family relationships. 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.
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What Is Blue Light and How Harmful Is It?
Have you ever found yourself mindlessly scrolling on your phone late at night, unable to tear your eyes away from the mesmerizing glow? We’ve all been there. But did you know that this seemingly harmless habit could be putting your health at risk? In recent years, there’s been increasing concern over the potential negative effects of blue light exposure on our health. Due to modern technology, we’re now being exposed to more blue light than at any previous time. With people spending extensive periods of time in front of screens, understanding the impact of blue light has become a crucial topic. But what exactly is blue light? And how does it affect our bodies? Let’s delve into the basics of blue light and its potential risks to your overall health. What is Blue Light? Blue light, also known as high-energy visible (HEV) light, is a type of visible light with shorter wavelengths and higher energy levels compared to other colors in the spectrum. It’s found naturally in sunlight and plays an important role in regulating our body’s circadian rhythm or sleep-wake cycle. Artificial sources of blue light are emitted by electronic devices such as smartphones, computers, laptops, and tablets, as well as LED lights and fluorescent bulbs, which emit varying amounts of blue light. Since prolonged exposure to artificial blue light sources may have damaging effects on your eyes and skin cells, be mindful of these everyday sources of blue light… 8 Common Sources of Blue Light 1. Natural Sources Blue light exposure from natural sources is unavoidable as it’s present in sunlight and the blue sky during the daytime. While this is essential for regulating our body’s circadian rhythm and supporting mood and alertness, excessive exposure can lead to eye strain, headaches, and sleep disruption. 2. Electronic Devices Electronic devices – such as smartphones, laptops, tablets, and televisions – emit high levels of blue light. With the prevalence of technology in our daily lives, we spend more time staring at screens than ever before, increasing our exposure to blue light. 3. LED Lighting LED lights have become popular due to their energy-saving properties. However, these lights emit a significant amount of blue light, which may contribute to eye fatigue and irregular sleep patterns. 4. Compact Fluorescent Lights (CFLs) CFLs are commonly found in households and are considered an energy-efficient alternative to traditional incandescent bulbs. Like LEDs, CFLs emit high levels of blue light that may cause vision and sleep issues. 5. Environmental Factors Certain environmental conditions can increase our exposure to blue light. For example, living in areas where the sunlight is more intense may naturally increase your exposure to blue light. 6. Medical Treatments Some medical treatments, like phototherapy for skin conditions or jaundice, require exposure to intense amounts of blue light for therapeutic purposes. This type of blue light exposure should be carefully monitored and controlled to prevent any potential harm. 7. Work Environments Various work environments – such as offices, schools, and factories – use artificial lighting that can emit varying levels of blue light. Prolonged exposure to these sources of blue light may contribute to eye strain and fatigue. 8. Lifestyle Choices Certain lifestyle choices also can increase your exposure to blue light. For example, smoking has been linked to intraocular pressure (IOP) and may lead to eye strain and other vision problems. Top 5 Health Risks Associated with Blue Light As technology continues to advance, more people are being exposed to blue light every day. While blue light can have some benefits for our bodies, such as regulating our sleep-wake cycle and improving mood, there are also potential health problems associated with excessive exposure. Here are some of the main health risks commonly attributed to blue light exposure: Eye Strain and Fatigue Excessive exposure to blue light can cause eye strain and fatigue, especially when using devices with screens for extended periods of time. The main reason for this is that the high-energy blue light emitted from these screens isn’t easily filtered by the eye’s natural defenses like other forms of light. Prolonged exposure can lead to muscular discomfort, dry eyes, headaches, blurred vision, and may interfere with your daily routines. Headaches and Migraines For individuals who are sensitive to bright lights or suffer from migraines, blue light exposure can trigger or worsen symptoms. This may be due to its direct effect on the brain’s nerve cells and the blood flow response in the brain. Disruption of Circadian Rhythm Blue light exposure at night may suppress the production of melatonin – the hormone that regulates our natural sleep-wake cycle. This can affect our ability to fall asleep and may result in poor quality sleep, which can lead to mood problems, irritability, or difficulty concentrating throughout the day. When our melatonin levels are depleted, it can slow or halt the repair processes that occur during sleep, leading to slower skin healing and regeneration. Skin Damage Blue light also has been shown to contribute to skin damage by penetrating deeper into the skin than other forms of light. It can cause oxidative stress, accelerate collagen breakdown, and increase the production of free radicals, which can lead to such signs of premature aging as fine lines, wrinkles, and age spots. Also, blue light exposure can cause inflammation in the skin. This occurs when the body’s immune response is triggered by certain stimuli like UV rays or toxins from pollution or digital screens. Inflammatory reactions may lead to accelerated aging processes due to their ability to break down collagen and elastin fibers – vital components responsible for maintaining firmness and elasticity in our skin. Accelerated Aging One of the lesser-known health risks associated with blue light exposure is accelerated aging. As we age, our eyes begin to lose their natural ability to block harmful UV and blue light rays from reaching our retinas. This makes aging individuals more susceptible to the damaging effects of excessive blue light exposure. Also, there may be a link between excess blue light exposure and an increased risk for age-related macular degeneration (AMD). The macula is responsible for central vision and prolonged exposure to blue light may damage its cell structures leading to permanent vision impairment. The good news is that there are several ways to protect yourself from the negative effects of blue light exposure. Tips for Reducing Blue Light Exposure [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Use a blue light filter or screen protector on all electronic devices. Limit screen time at least 1 hour before bedtime. Also, consider using devices that have built-in night mode settings to reduce blue light emissions during nighttime hours. Take regular breaks from screens and give your eyes a rest by looking at objects far away. Wear glasses with blue light blocking filters for added protection. Opt for warmer-toned LED lights instead of cool white ones. Incorporate antioxidant-rich foods, such as fruits and vegetables, into your diet to help combat the effects of free radicals on the skin and the rest of the body. [/wc_box] Good Night, Blue Light! Blue light is an essential part of natural daylight, but excessive exposure to artificial sources can have negative effects on your physical and overall health, especially your eyes, skin, mood, and sleep patterns. By understanding the basics of blue light and taking necessary precautions, you can minimize potential risks and maintain a healthy balance between technology usage and well-being. If you have additional questions about blue light exposure, be sure to speak with your optometrist or healthcare professional. 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.
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The Red Meat Debate: Is It Really Bad for You?
Do you love red meat? Perhaps you’ve heard that red meat can be harmful to your health. But is it true? Let’s attempt to separate fact from fiction and explore whether indulging in that juicy burger or sizzling T-bone is truly detrimental to your health. What is Red Meat? Before delving into the debate, it’s essential to define what constitutes red meat. According to the United States Department of Agriculture (USDA), red meat includes all types of mammalian muscle meat, such as beef, pork, lamb, and veal. It also includes processed meats like bacon, sausage, hot dogs, and deli meats. Red meats are often classified into two main categories – unprocessed (fresh) or processed. Unprocessed Red Meats are those that haven’t undergone the curing or smoking process. They’re simply cooked for consumption using various methods such as grilling, roasting, or pan-frying. Processed Red Meats have been modified through curing methods like salting or smoking to extend their shelf life or enhance their flavor. The Red Meat Debate: Is Eating Red Meat Healthy or Harmful? Loved for its delicious taste and versatility in cooking, red meat has been a staple in many diets around the world. In recent years, there’s been an ongoing debate among health professionals and nutritionists regarding the consumption of red meat. Some claim that red meat is an essential part of a balanced diet while others warn against its potential negative impact on our health. This heated discussion has left many individuals confused and unsure about whether they should continue incorporating red meat into their diets. The Controversy Surrounding Red Meat Consumption Despite its reputation as a nutrient-dense food, red meat has come under scrutiny in recent years due to possible health risks associated with its consumption. These concerns center around two main issues: the presence of saturated fats and the potential for creating serious health problems. Health Risks A hotly debated topic surrounding red meat is its potential role in causing various illnesses. Some people maintain there’s a link between red meat consumption and an increased risk of developing colon, heart, and other organ system issues. Others blame potential health risks on cooking methods (e.g., grilling or charbroiling) rather than the meat itself. Saturated Fat While red meat does provide many nutritional benefits, it’s also high in saturated fat – the type of fat known to increase levels of bad cholesterol in the blood, which has been linked to an increased risk of developing cardiovascular and heart health issues. Red meat can be a nutritious addition to your diet when consumed as part of a balanced meal plan. However, it’s important to choose lean cuts, limit portion sizes, and balance it with other protein sources such as fish or poultry. Now that we’ve evaluated the negative aspects of red meat, let’s look at its nutritional benefits. The Nutritional Value of Red Meat Red meat is considered an excellent source of protein in many diets. It’s also rich in essential vitamins and nutrients. These elements are vital for maintaining healthy bones and muscles while supporting proper immune function. Some believe that grass-fed red meats contain higher amounts of nutrients than their grain-fed counterparts. Grass-fed animals are generally raised on pasture and allowed to consume natural foods like grasses and legumes. In contrast, grain-fed animals are typically confined to feedlots where they’re fed a diet primarily consisting of corn or soy-based feeds. Here are just a few nutrients that make red meat so healthy... Protein One of the main reasons people include red meat in their diet is because it’s an excellent source of protein. Protein plays a vital role in building and repairing tissues in our body including muscles, skin cells, and organs. It also helps to maintain strong bones and aids in muscle growth. Iron Red meat is also one of the best sources of iron – an essential mineral responsible for transporting oxygen to our cells and tissues. Iron deficiency can lead to anemia, fatigue, and weakness, so including red meat in your diet can help prevent these health issues. B Vitamins Red meat is a rich source of B vitamins such as vitamin B12, which is important for maintaining a healthy nervous system and producing red blood cells. It also contains other B vitamins like thiamine, riboflavin, niacin, and vitamin B6, which are all important for converting food into energy. Zinc Another important mineral found in red meat is zinc. This nutrient plays a vital role in supporting a strong immune system, promoting wound healing, and helping with cell growth. Despite these potential health benefits of eating red meat, what if an individual would prefer to skip it altogether? Here are some of the healthiest red meat swaps… 3 of the Healthiest Alternatives to Eating Red Meat When it comes to protein sources, red meat may be the go-to option for many people. However, with recent concerns about its negative impact on health and the environment, more individuals are looking for alternative protein sources to incorporate into their diets. If you’re considering reducing your red meat intake, or cutting it out completely, here are some alternative protein sources to consider: 1. Poultry Poultry, such as chicken and turkey, are popular alternatives to red meat due to their high protein content and lower fat content. They also provide essential vitamins and minerals like iron, zinc, and B vitamins. When choosing poultry, opt for lean cuts without the skin. 2. Fish Fish is a great source of high-quality protein that’s also low in saturated fat. Fatty fish, like salmon and tuna, are rich in omega-3 fatty acids, which have been linked to numerous health benefits. 3. Legumes Legumes – such as beans, lentils, and peas – are excellent plant-based sources of protein that can easily replace red meat in any dish. They’re also high in fiber, complex carbohydrates, and various vitamins and minerals making them a nutritious addition to any meal. To Eat, or Not to Eat (Red Meat)? After evaluating the above evidence, it seems clear the red meat debate isn’t a simple, clear-cut issue. While both sides have valid arguments, it ultimately comes down to individual factors such as personal values, lifestyle choices, and health concerns. As with most things in life, balance is crucial when making dietary choices. Consuming large quantities of red meat on a regular basis may not be beneficial for your health or the environment. However, having it occasionally as part of a well-rounded diet may not pose significant harm. The decision to consume or avoid red meat also may take into consideration personal beliefs and values. For some individuals who prioritize animal welfare or follow specific dietary guidelines (such as vegetarianism or veganism), avoiding red meat may align with their principles. Others may choose to support sustainable and ethical farming practices by purchasing locally-sourced, grass-fed beef. In the end, it’s important to make informed decisions about what you eat and why. This means considering scientific evidence, personal values, and individual needs. Red meat can have a place in a healthy diet, but it’s recommended to consult with a healthcare practitioner who can give you a customized diet plan, including the proper portions of red meat, that’s best for your health needs. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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What's At the Root of Your Sciatic Nerve Pain?
Do you occasionally have a sciatica flare-up? If so, you aren’t alone. Millions of Americans endure sciatic nerve pain every day. This debilitating condition is one of the most frequent contributors to intense, low back pain. It can arise from a variety of factors including a herniated disc or even pregnancy-related pressure on the sciatic nerve. But is there a common cause of sciatica that many people overlook? Here to explain more about sciatica and how to get relief is Blair Chiropractic practitioner, Dr. Elizabeth Hoefer. Sciatica Basics Sciatica refers to pain that radiates along the sciatic nerve, which is the longest nerve in the body. The nerve starts in the lower back and runs through the hips, buttocks, and down the legs. Sciatica is often caused by compression or irritation of the nerve, which can be due to a herniated disc, spinal stenosis, or a misaligned vertebra. Sciatica and Neck Issues The connection between the upper cervical spine’s structural integrity and the sciatic nerve lies in the complex interplay between the nervous system and the musculoskeletal system. One way in which upper cervical misalignments can impact the sciatic nerve is by altering the alignment and function of the pelvis. The pelvis is a complex structure that includes the hip bones, sacrum, and coccyx, and is connected to the lower spine. When the upper cervical spine is misaligned, it can affect the alignment and function of the entire spine, including the pelvis. This alteration in pelvic alignment can, in turn, impact the sciatic nerve. For example, a misaligned pelvis can create tension in the muscles and ligaments that attach to the hip bones, leading to compression or irritation of the sciatic nerve as it passes through the buttocks and down the leg. What Is Blair Chiropractic? Blair Chiropractic is a specific technique within the chiropractic profession that focuses on the upper cervical spine, particularly the atlas (C1) and axis (C2) vertebrae. However, it’s important to note that the Blair Chiropractic analysis also includes the entire cervical spine. Remarkably, there’s never any twisting, popping or cracking of the neck with Blair Chiropractic adjustments. In Blair Chiropractic, the focus on correcting misalignments in the upper cervical spine is believed to improve the function of the nervous system, including the sciatic nerve, by allowing the brain to connect to the body more effectively and correcting postural distortions that can happen as a result of compensation while translating gravity through the body. By addressing the root cause of the problem (misalignments in the neck), Blair chiropractors aim to alleviate sciatic pain and other related symptoms. By assessing the entire cervical spine, Blair Chiropractic doctors can provide a comprehensive treatment plan that addresses the underlying causes of pain and dysfunction, rather than just addressing symptoms. This approach may help patients achieve long-term relief from conditions such as sciatica and other neurological conditions. If you’re dealing with sciatic nerve pain, or if you’re interested in the Blair Chiropractic approach, 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.
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Healthy Cooking Techniques: How to Maximize the Nutritional Value of Your Meals
Shall I steam or boil my corn? Will the microwave zap my veggie soup of nutrients? Should I chop my veggies or cook them whole? These are excellent questions to ask when you want to ensure you’re maximizing the nutritional value of the foods you eat. Depending on the type of food, the way you choose to prepare it may increase or decrease how much of its vital nutrients are available to you. Here’s how various cooking techniques can maximize the nutritional value of the food you consume. Benefits of Cooking Food While nutrient-rich raw foods are undeniably healthy, cooked foods offer an equally important way to nourish your body. Aside from being delicious and warming, certain cooked foods can boost digestion and even improve the absorption of many nutrients. Indeed, the cooking process can help to break down the tough outer layer and cellular structure of a number of vegetables, allowing for easier absorption of their nutrients. For example, when tomatoes are cooked, their lycopene is more readily available. The same goes for antioxidants in carotenoids such as carrots, spinach, sweet potatoes, and peppers. Cooked spinach has been shown to have more calcium, magnesium, and iron than raw spinach. And cooked eggs offer protein that’s 180% more digestible than the protein in raw eggs. That said, nutrients can be lost in the cooking process too – especially water-soluble vitamins (vitamin C and B vitamins), fat-soluble vitamins (vitamins A, D, E, and K), and minerals. There are a few tips to follow to minimize nutrient loss. For example, using less water, lower temperatures, and shorter cooking times generally helps to retain nutrients in food. Also, cutting food after cooking can help to lessen nutrient loss as less of the food is exposed to heat and water when cooked whole. Steaming Is Best When it comes to maintaining nutrients in the vegetables you consume, steaming is one of the best methods for cooking. Steaming is a gentler way to cook because the vegetables don’t come in contact with the boiling water. One research study compared cooking methods and nutritional value with broccoli. Steaming maintained the highest levels of nutrients over boiling, microwaving, or stir-frying. Steaming even helps to preserve water-soluble vitamins like vitamin C. Only 9-15% of vitamin C was lost in a study that steamed broccoli, spinach, and lettuce. Some may think steaming is too bland, but you can usually flavor it well with spices, a little lemon, and perhaps some olive oil after your vegetables are cooked. Microwaving Is Good Surprisingly, while microwaving tends to take moisture out of food – it holds nutrients very well. Although it doesn’t always cook or warm foods evenly, microwaving is safe, fast, and easy. The short cooking time and reduced exposure to heat are what make it a great way to retain your food’s nutrients. A Harvard Medical School report explains, “Using the microwave with a small amount of water essentially steams food from the inside out. That keeps in more vitamins and minerals than almost any other cooking method and shows microwave food can indeed be healthy.” Who knew? Careful When Boiling Boiling food is easy, fast, and convenient. But there are a few important things to know in order to minimize nutrient depletion when boiling foods. When you boil food, water-soluble vitamins are lost at a higher rate than other methods of cooking as they leach out of foods immersed in water. For example, green veggies such as broccoli and spinach may lose as much as 50% or more of their vitamin C in boiling water. Similarly, when meat is boiled, it can lose as much as 60% of its B vitamins. However, the water retains most of the soluble vitamin content and all the minerals that leach out of the vegetables and meat during boiling. If you reserve boiling foods for soups, stews, and other recipes that are broth-based, you can capture a lot of the water-soluble nutrients that leach out! Boiling has some benefits too. Vegetables and whole grains contain anti-nutrients that may make absorption of nutrients more challenging. For example, lectins in legumes and whole grains can interfere with the absorption of iron, calcium, zinc, and phosphorus. When you boil these foods, it reduces anti-nutrients that impede nutrient absorption, reports Harvard University School of Public Health. Simmering and poaching, which involve immersing foods in water at lower temps, have very similar effects as boiling. The Take on “Roast and Bake” Roasting and baking are synonymous. They both use dry heat to cook foods. Roasted and baked foods generally lose a minimal amount of nutrients. But meats do lose their vitamin B content (as much as 40%) due to the longer cooking times at high temperatures. However, you can counter this loss by simply adding the juices back on top of your roasted meat. When roasting vegetables, you can boost nutrient and fiber content by not peeling them. Also, using oil when roasting can speed up the cooking process and help increase fat-soluble vitamin absorption from vegetables. Consider baking your veggies in a covered casserole dish. That way much of their natural moisture is retained – as well as their water-soluble vitamins. The Benefits of Sautéing and Stir-Frying Sautéing and stir-frying with a moderate amount of healthy fat like olive oil is a great way to cook and boost nutritional value. The added healthy fat has been shown to improve absorption of the beneficial antioxidants and compounds found in fresh produce. For example, absorption of beta carotene was nearly 7 times greater in stir-fried carrots over raw ones in one study. When people consumed tomatoes cooked in olive oil, blood lycopene levels increased 80% more than without the oil! About Grilling and Broiling Grilling and broiling, like roasting, use dry heat either from below (grilling) or above (broiling). Unfortunately, when grilling meats, up to 40% of the minerals and B vitamins are lost as the meat juices fall away. Keep in mind also that grilling may pose a health risk. Potentially cancer-causing substances called polycyclic aromatic hydrocarbons (PAHs) can form during the process of grilling meat when fat drips onto a hot surface. On a brighter note, nutrient loss is less with broiling as more juices are retained. And these are great cooking methods for vegetables without losing too many nutrients. They can make tougher vegetables more flavorful and easier to digest too! Frying Pros and Cons In general, frying is not a recommended cooking method for health, but it isn’t so bad when it comes to nutrient retention. The fiber content of potatoes is increased by frying due to the formation of resistant starch. And frying vegetables does tend to retain nutrients. Fried foods are generally a good source of vitamin E as well. However, frying can damage the omega-3s in fish, reducing omega-3 content by 70% or more. Stay Informed Research continues to reveal new insights on how cooking methods impact nutritional content. Stay informed. Regardless of the cooking method, remember that you can’t really go wrong with a brain healthy diet filled with colorful vegetables, legumes, fruits, whole grains, lean meats, fatty fish, fermented foods, and healthy fats. 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.
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Here Are Some of the Best Ways to Eat Healthy on a Budget
If you frequent trendy vegan restaurants or shop at high-end health retailers, you know that eating healthy can get expensive, fast! But it doesn’t have to. With a little planning and forethought, you can enjoy healthy eating without breaking the bank. Indeed, research from the Harvard School of Public Health found that healthy eating costs just $1.48 more a day than consuming less healthy foods. That said, healthy eating on a budget does require effort. You’ll need to be both creative and willing to do without some conveniences. Here are tricks and tips gleaned from health- and budget-conscious experts to help you save money without skimping on your enjoyment of food – plus some delicious, nutritious, and affordable recipes! 6 Top Tips for Affordable, Healthy Eating + Recipes! 1. Start Eating Meals at Home Eating home-cooked meals is one of the best ways to affordably enjoy healthy food. That means switching from eating out to eating in, packing a lunch, and bypassing the prepared foods section of the market. It’s all about planning. Decide what you’d like to eat during the week and make a well-thought-out list of food items to buy at the grocery store. People who shop in grocery stores typically spend less than buying online, research suggests (although there are some online deals to be had). Use ingredients that are called for in several recipes to ensure you’ll use what you buy. Keep in mind that your leftovers from dinner can make a great lunch the following day. Find recipes online. Ask friends for ideas. Choose dishes that can last for a few days like a healthy turkey chili or a killer-tasting hummus. Beware of over-shopping. A study in the American Journal of Agricultural Economics found that a typical American household wastes about 32% of the food it buys! Buy perishables for a few days at time to reduce the likelihood of food going bad. Also, remember to shop after you’ve eaten. You’ll be less likely to over-shop on unnecessary food items. 2. Go Big on Whole Grains and Beans Whole grains such as brown rice, quinoa, and oats – and all types of beans such as pinto, black, lentils, white, soybeans, and garbanzo beans – deliver nutrition and value in spades. They’re loaded with fiber and nutrients and are very versatile when it comes to recipes. They’re filling, delicious, and inexpensive. Use them in salads, casseroles, chilis, soups, dips, and your favorite recipes. Save even more by buying them in bulk. Choosing to consume more whole grains and beans (as well as tempeh and tofu) in place of some meat-based meals is generally more economical and healthier too. 3. Choose Frozen and Canned You don’t always need to go fresh with your fruits and vegetables; frozen and canned options are money-saving, healthy choices too. Frozen fruits and vegetables are often picked at peak ripeness, and some comparative research to fresh produce shows they’re just as nutritious (and sometimes more) in nearly every instance. They’re typically available in resealable packaging, allowing you to use what you need and store what’s left. Just be sure you choose plain frozen vegetables (without salt, sauce, or butter) and plain frozen fruit (without added sugar or syrup). Frozen fruit and frozen spinach are great to have on hand to use for smoothies. Frozen vegetables are wonderful for casseroles, soups, and quiche. When choosing canned fruits and vegetables, again, be sure it has no added sugars, syrups, or sauces. 4. Take Advantage of Coupons, Sales and Membership Rewards You can cut your grocery bill by using coupons, taking advantage of specials, and through rewards memberships. Coupons are excellent if you have a planned out shopping list as they’re typically for specific items. There are some apps you can download that will give you access to grocery store coupons online and in-store in your area, too. Shop at grocery stores that have frequent sales and specials on select items. Pay attention. Since meat, poultry, and fish are among the most costly items – get them when they’re on special and freeze what you aren’t ready to use. You will often find fruit and vegetables in season on special. (Avoid buying foods that are out of season. They usually don’t taste good and will cost you more!) Don’t forget, you can get savings anytime at most every store by buying their generic offerings rather than brand names. Of course, buying in bulk will usually save you money as well. Enroll in rewards programs at any grocery store you frequent. Big box membership discount stores offer excellent food savings if you have a big family. 5. Don’t Always Go Organic To avoid the higher cost of organic produce, be choosey about what organic items you buy. The Environmental Working Group (EWG) tests levels of pesticides on produce each year and rates the worst (the Dirty Dozen) and the best (the Clean Fifteen). You could buy conventional for the clean fifteen and only buy organic for the dirty dozen only. Alternatively, shop at a local farmer’s market, which often offers seasonal produce grown without pesticides (albeit not certified organic) at good prices – especially if you go at the end of a market and negotiate. Although it isn’t an instant solution, consider growing some of your own produce such as carrots, zucchini, lemons, avocado, and tomatoes. You can’t beat the price or quality. 6. Switch From Processed to Whole Foods Snack foods or fast foods are usually high in sugar, refined carbs, unhealthy fats, and salt. They may provide short-term comfort, but come at a high cost to your health and pocketbook. Start choosing whole foods instead. Load up with whole fruits and vegetables, whole grains, nuts, lean poultry, low fat dairy, and fish, etc. Spend an hour on a Sunday prepping healthy meals for the week. Choose to make a healthy salad or sandwich from home for lunch instead of going through the drive-thru, eating out, or getting a prepared foods item. Instead of grabbing something from the vending machine, choose a satisfying and low-cost, nutritious snack (such as apples and almond butter or hummus and veggies). Healthy, Affordable Recipes [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Simple Homemade Hummus Make this at the start of the week. Use it in sandwiches and for snacks. It’s better than anything you could buy at the store and much less expensive! INGREDIENTS 1 ½ cups cooked chickpeas (about a 15-ounce can) ½ cup tahini ¼ cup lemon juice 1 medium-to-large clove garlic, roughly chopped 1 tablespoon extra-virgin olive oil ½ teaspoon Real Salt 2 to 4 tablespoons ice water ½ teaspoon ground cumin sprinkle of ground paprika and a sprig of parsley to garnish INSTRUCTIONS In a high-speed blender (or food processor), add in the chickpeas, tahini, olive oil, lemon juice, garlic, cumin, and salt. Use the blender baton to blend until very smooth, adding water as needed to blend, and/or to reach your desired consistency. Enjoy a heaping spoonful on a plate, topped with garnishes and served with warm sliced pita and veggies. Transfer the remainder to a sealed storage container and refrigerate. Will last up to a week! [/wc_box] [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Tana Amen’s Healthy Turkey Chili Cook this up on a Sunday and enjoy throughout the week or store a portion of it in the freezer to enjoy later. INGREDIENTS 1 lb lean ground turkey (free-range, hormone-free, antibiotic-free) 1 tablespoon refined coconut oil 1 cup chopped onion 3 cloves garlic chopped 1 jalapeño pepper (optional – it’s very spicy!) 1 teaspoon chili powder 1 small can Ortega chilis 1 tablespoon fresh oregano 1 teaspoon cumin seed 1-2 teaspoons Real Salt 3 cups diced tomatoes, fresh or organic canned (no salt added variety) 2 cups chicken or vegetable broth 1 cup bell peppers chopped 2 cups celery chopped ½ cup zucchini chopped 2 cups kidney beans cooked and drained (use canned if you don’t have time to cook beans) 1 cup black beans or chickpea beans cooked INSTRUCTIONS In a large saucepan or pot, brown turkey meat in refined coconut oil over medium heat. Crumble turkey and break apart as much as possible. Add onion and stir for about 2 minutes. Meat should be lightly browned. Add garlic, jalapeño (if using), chili powder, Ortega chilies, oregano, cumin seed, salt, and tomatoes. Mix thoroughly until spices are well blended with meat (about 3 minutes). Add broth and bring to a boil, then reduce heat to low, and simmer for 5 minutes. Dish out 2 cups of chili mixture. Put about 1 cup of chili at a time into the blender. Add ½ cup bell pepper, 1 cup celery, and ¼ cup zucchini, and purée. Repeat with other cup of chili and the rest of pepper, celery, and zucchini. Pour each mixture back into the remaining chili pot. Adding the puréed vegetables not only makes the chili tasty, but is a great way to add fiber and vitamins without overcooking. Add the beans. Stir thoroughly and heat through on medium-low, about 5 minutes. Serve hot. [/wc_box] [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Tana Amen’s Chicken Rainbow Quinoa Salad INGREDIENTS 1 cup red quinoa 2 cups water ¼ cup olive oil 2 tablespoons fresh lemon juice zest from 1 lemon salt and pepper to taste ½ cup pomegranate seeds or ¼ cup dried cranberries 4 green onions chopped 1 yellow pepper thinly sliced 1 cup baby spinach 1 cup garbanzo beans rinsed and drained (always soak overnight and cook thoroughly; only use canned beans in a pinch) ½ cup fresh basil chopped 3 cups chicken breast baked or grilled chopped, hormone-free, antibiotic free, free-range INSTRUCTIONS Rinse quinoa well. Combine quinoa with 2 cups water in a medium pot and bring it to a boil over high heat. Reduce heat, cover, and simmer for 20 to 30 minutes or until water is absorbed and quinoa is fluffy. Remove from heat and let cool. In a small bowl, mix olive oil, lemon juice, lemon zest, salt, and pepper. Set aside. In a large bowl, mix quinoa, pomegranate seeds, green onions, yellow pepper, baby spinach, and garbanzo beans. Stir in basil and toss with prepared dressing. Top with chicken. Serve chilled or at room temperature. [/wc_box] Enjoy these affordable, healthy recipes! 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.
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How Your Gums Affect Your Gut and Brain Health
How much thought do you give to your gum health? Unless you’re experiencing periodontal health issues, probably not too much. Well, here’s a startling fact: Nearly half of U.S. adults over 30 show indications of gum disease. Yikes! Perhaps that explains why nearly 180 million Americans are missing teeth. But gum health issues affect more than your teeth. In recent years, a growing body of research is showing that when an individual’s gums are unhealthy, it can cause problems in the gut and brain, too. While dental hygiene tends to get more attention, it appears that caring for your gums is equally important. Here are the basics on how to have healthy gums – and why it’s important to your gut and brain health. About Periodontal (Gum) Health Proper gum care is surprisingly simple. The standard recommendations are nearly identical to dental care: Brush twice a day, floss once a day, and see your dentist for cleanings every six months. Additionally, use a soft toothbrush and brush gently in small, circular motions. There are a number of risk factors for gum disease such as smoking, hormonal changes in women, certain illnesses and their medications, poor diet, and genetics. The two most common signs of early gum health issues (gingivitis) are inflammation of the gums and bleeding when brushing your teeth. Other signs your gums are in trouble may include: Mouth sores Shiny appearance to gums Bad breath Bright red or reddish-purple gums Gums that are tender only when touched The symptoms of gingivitis occur when plaque, a sticky film of bacteria, builds up on your teeth and releases acids that irritate the gums. Plaque is always forming on your teeth. It becomes a problem when flossing and brushing doesn’t fully remove it. If you go too long between teeth cleanings, bacteria may have started to accumulate and harden (forming tartar) above and below the gum level, which usually requires professional help to remove. Sometimes a “deep cleaning” is needed to remove buildup under the gumline. If gingivitis goes unaddressed, things can get worse. The bacteria may infiltrate and damage the tissues under the gums, causing advanced gum disease. If it continues to go untreated, the bone supporting the teeth can start to break down, sometimes leaving the roots of the teeth exposed and/or causing sensitivity. Spaces also can develop between the teeth, and the teeth may become loose. You can start to lose your teeth, one at a time. It turns out that what’s happening under your gums can affect other parts of the body – including your gut and brain. Oral Care and Gut Health Since digestion starts in the mouth, it’s not too surprising to learn that if the oral microbiome is amiss – with perhaps too much of the bad bacteria that causes inflammation and not enough of the good kind – it may trickle down to the gut. And it does. Studies have shown that oral bacteria can translocate to the gut, impacting the microbiota and possibly immune function. In particular, a pesky oral bacteria called Porphyromonas gingivalis can cause an imbalance of microbiota in the mouth, as well as in the gut. Some researchers call this the gum-gut axis and suggest there’s a bi-directional relationship. Severe gum health issues are associated with inflammatory bowel health problems and higher risk of abnormal cellular growth in the colon. That’s not all though. As your gastrointestinal tract is lined with more than 100 million neurons, it’s closely linked to your brain. You may have heard of the gut-brain connection. When your gut has inflammation issues due to the microbiome being disturbed (possibly because of poor gum health), it can impact mental health too. Researchers are calling this connection the oral-microbiota-brain axis (OMBA). While not yet conclusive, research is revealing a potential link between the OMBA and neuropsychiatric health issues. It’s already well established that gut health issues are associated with low mood and feelings of anxiousness. Indeed, oral health affects your brain as well. Gum Health and Your Brain Gum health’s impact on your brain extends beyond neuropsychiatric conditions to brain function itself. Emerging research has revealed an association between gum health issues and cognitive decline, memory loss, and cerebrovascular accidents. It’s believed that bacteria and the inflammatory molecules they synthesize may travel from infections in the mouth through the bloodstream to the brain where they can cause problems. A 2021 meta-analysis of 20 studies found an association between poor periodontal health and cognitive impairment. Additionally, it found that moderate and severe gum health issues were a risk factor for memory loss. Further, a 2022 review of 47 published studies found that poor periodontal health appears to increase the risk of both cognitive decline and memory loss. But perhaps most concerning of all is a link between gum health and neurodegenerative issues. Recent research has found that the bacteria that causes gingivitis, Porphyromonas gingivalis, can move from the mouth to the brain. Once there, the bacteria may release enzymes called gingipains that can destroy neurons. This in turn can lead to memory loss and life-threatening forms of cognitive impairment. The systemic inflammation that can cause periodontal issues may play a role in strokes as well, though more research is needed. Oral Care Is Critical to Your Health Although much of the research on the relationship between gum health and healthy brain and gut function is observational, what has been found is compelling enough to underscore how critical gum health can be. 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.
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4 of the Best Ways to Get Natural Headache Relief
Are you tired of relying on over-the-counter painkillers to alleviate your pounding headaches? What if there were natural ways to help relieve headache pain? From ancient techniques to modern approaches, let’s take a closer look at some of the best natural ways to mitigate headache pain. What Causes Headaches? Headaches may be caused by several factors. Here are just a few: dehydration hunger head injury excessive alcohol consumption serious sinus issues stress diet cold/flu jaw problems medications poor sleep Keep in mind, your symptoms might be related to the specific type of headache you’re experiencing. Types of Headaches There are many things that can provide natural headache relief, and some can be found at your local grocery store or pharmacy. However, not all headache interventions are the same. Some may provide temporary relief, while others may have no effect whatsoever. To find the best natural treatment for your headaches, it’s important to understand the different types of headaches and their causes. Tension Headaches One of the most common types of headaches are tension headaches. These are usually caused by stress or muscle tension in the neck and shoulders. If you suffer from tension headaches, you may find relief by taking a hot bath, using a heating pad, or massaging the affected area. Migraine Headaches Migraine headaches are another common type of headache. They’re often accompanied by nausea, vomiting, and sensitivity to light and sound. Migraines can be triggered by stress, certain foods, hormonal changes, or weather changes. If you suffer from migraines, you may be able to find relief by taking an over-the-counter pain medication or prescription migraine medication, but it’s recommended to try natural alternatives first. Cluster Headaches Cluster headaches are less common than tension headaches or migraines, but they can be just as debilitating. Cluster headache sufferers typically experience intense pain on one side of the head that comes in “clusters” or cycles. The pain is often accompanied by redness in the eye on the same side as the pain. Cluster headaches can be triggered by heavy alcohol consumption, smoking, bright lights, and certain foods. Many people who suffer from cluster headaches seek relief by taking common pain relievers or prescribed medications, but natural solutions may help as well. No matter which type of headache you’re dealing with, here are some of the best natural ways to treat headaches… 3 of the Best Options for Natural Headache Relief Aromatherapy Aromatherapy is one of the oldest and most well-known forms of natural medicine. The practice of using essential oils to promote health and happiness dates back thousands of years and can be found in many different cultures. Aromatherapy is thought to work by stimulating the olfactory system, which is the part of the brain responsible for smell. When essential oils are inhaled, they may interact with the limbic system, which is responsible for emotions, memory, and the stress response. This interaction can lead to a reduction in stress, as well as an improvement in mood and overall well-being. Essential oils can be used in several ways. The most common method is through diffusers, which disperse the oil into the air so that it can be inhaled. Essential oils also can be added to baths, massages, or applied directly to the skin. The best way to choose an essential oil is to select one based on its scent. Some common scents, such as lavender, chamomile, peppermint, eucalyptus, and lemon, may help relieve headaches. Once you’ve selected an oil, it’s important to read the label carefully and follow the directions for use. Acupressure Acupressure is an ancient Chinese healing practice that involves applying pressure to specific points on the body. This pressure can be exerted with the fingers, elbows, or other objects (but not needles, which are used in acupuncture). Acupressure is said to release tension and promote relaxation. It’s often used as a treatment for headaches, neck pain, and fatigue. There are many different acupressure points on the body. The most common points for headache relief are located on the temples, forehead, and back of the head. To use acupressure for headache relief, simply apply pressure to the desired points for 1-2 minutes. You may feel a throbbing or tingling sensation during this time. If you suffer from severe headaches, it’s best to consult with a healthcare professional before beginning acupressure, or any new treatment or regimen. Herbal Teas When it comes to herbal teas, there are many different options available to help relieve headaches. Some of the most popular herbs for headache relief include ginger, peppermint, lavender, chamomile, and eucalyptus. Ginger is a well-known remedy for nausea and vomiting, but it also can be effective in treating headaches. Ginger tea or supplements can help to soothe an upset stomach and ease pain. Peppermint is another herb that can be helpful in relieving headaches. Peppermint oil can be used to massage the temples and forehead. Lavender is a relaxing herb that can be helpful in reducing stress and tension headaches. Chamomile has soothing and anti-inflammatory properties that may help to reduce the severity of headaches. Eucalyptus oil can be used to massage the scalp and neck to help relieve tension headaches. There are many other herbal teas that can be helpful in treating headaches. Talk to your doctor or a qualified herbalist to find out which ones may work best for you. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Top Tips to Reduce Headache Symptoms Drink lots of fluids, especially water, to stay hydrated as dehydration can cause headaches. Limit your intake of caffeine and alcohol since these can trigger or worsen headaches. Get plenty of rest and relaxation to help ease tension and stress, which can contribute to headaches. Regular exercise can help to reduce stress and improve overall health. Eat a healthy diet with plenty of fruits, vegetables, lean proteins, and healthy fats to help reduce stress and improve your overall health. [/wc_box] Natural Headache Relief If you’re looking for long-term headache relief or just preventative measures, consider implementing the above lifestyle changes. It’s important to remember that people may have different reactions depending on their body type, so we recommend consulting a doctor before attempting any of the suggested treatments. Taking these steps may be a great way to help reduce the frequency or severity of your headaches! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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What Are Some of the Top Health Benefits of Cold Showers?
On a hot summer’s day, a cold shower can provide much-needed relief – and potentially a whole lot more. As it turns out, immersing yourself in cold water for a few minutes on a regular basis may help to improve your alertness, mood, energy, immune health, skin, pain levels, metabolism, blood flow, workout recovery, and more. First adopted by athletes to help reduce muscle soreness and promote faster recovery, the practice of taking cold showers is now routine for a growing number of people wanting to feel their best. Here are the compelling reasons why you may want to add a shock of cold into your daily douse! What Is Hydrotherapy? Cold shower taking, also called cold hydrotherapy, is essentially using cold water for a therapeutic effect. Cold hydrotherapy is a type of cryotherapy, which is the use of cold temperatures (in the form of ice, cold water, or cold air) for a therapeutic health benefit. Research into ancient medical texts shows that cold hydrotherapy has been used for thousands of years for its health-promoting and pain-relieving effects. While there are many purported health benefits attributed to taking cold showers, most of the research on cold hydrotherapy has been conducted using cold water immersion (CWI). Health experts believe that many of the CWI benefits also can be obtained, to some degree, from taking cold showers. Indeed, studies on cold shower therapy so far have shown promising results, although more research is needed. Benefits have been noted with as little as 30 seconds of regular cold-shower exposure. Here are the most significant ways cold showers can boost your health and well-being. 6 Top Health Benefits of Taking Cold Showers 1. May Uplift Your Mood Cold showers for mental health have become a “thing” for good reason. Whole-body exposure to cold water can trigger the release of neurotransmitters such as serotonin, dopamine, norepinephrine, and endorphins, which are central to regulating emotions, stress, and motivation (reward processing). Deficits in these neurotransmitters may factor into the development of mental health issues – especially low mood and feelings of anxiousness. Participants exposed to cold water immersion in studies have reported positive changes in mood following as little as one immersion. A study from 2022 had participants immerse themselves in cold water up to the neck. Results showed not just an increase in positive mood, but also increased alertness, greater energy, and feeling more inspired, active, attentive, and proud – while at the same time feeling less nervous and distressed. Preliminary research from another study found that a couple of participants who took regular cold showers at even a moderate temperature of 68 degrees F experienced a lighter mood. 2. May Boost Your Immunity It appears that taking regular cold showers may give your immune system a boost. It’s believed that the shock produced by the cold water can energize the blood cells that fight off infection. In 2016, researchers from the Netherlands found that participants who took daily cold showers for durations of 30, 60, and 90 seconds for 90 days had milder illnesses than those who didn’t take the cold showers. The participants who took the daily cold showers called out sick from work 29% less of the time, suggesting a stronger working immune system. 3. May Help with Pain and Post-Workout Recovery Taking a cold shower causes your blood vessels near the surface of your skin to constrict, which diverts blood towards your core. The process is called vasoconstriction. It helps to reduce swelling and inflammation, which are key to relieving pain. These benefits are fantastic for post-workout recovery too. Vasoconstriction helps to reduce swelling and inflammation in the muscles, as well as draw waste substances and lactic acid away from the muscles. When the body begins to warm again, vasodilation happens (blood vessels relax and expand). Warm blood pumps around the tissues, bringing oxygen and nutrients, promoting faster muscle recovery, and reducing muscle soreness. A 2017 study found cold water immersion post-workout was as effective as active recovery (such as a light swim, stretch, or walk) in reducing inflammation and muscle soreness. 4. May Boost Circulation Cold hydrotherapy also can stimulate blood flow. When you’re immersed in cold water or even standing under the flow of cold water in a shower, it provides a shock to the system. Your blood rushes to surround your vital organs. At the same time, your heart rate increases, pumping blood more efficiently to ensure it supplies every part of your body with the oxygen and nutrients it needs. All that nourishing blood flow benefits your organs, muscles, and tissues. And as your body fights to stay warm, your metabolism gets a little boost as well! 5. May Benefit Your Skin A chilly shower may provide a number of benefits to your skin. Cold water calms and soothes the skin. Because it constricts blood vessels, a cold shower can reduce redness and puffiness as well. This can be very helpful for people who deal with inflammatory skin conditions. Cold showers tighten skin pores and help you to retain your skin’s (as well as your hair’s) natural oils. Overall improved circulation as result of cold hydrotherapy supports the health of the skin and may even aid in clearing blemishes. However, water that’s too cold can be harsh on the skin and cause redness, especially in people with sensitive skin. 6. May Build Resilience Taking a cold shower isn’t easy. Regularly challenging yourself to be uncomfortable may help you to build resilience, allowing you to handle stressful situations with greater ease. A survey involving winter sea bathers indicated that regular exposure to cold water was associated with lower self-reported stress levels and higher well-being. Cold water exposure is such a powerful tool for strengthening mental resilience, a military study conducted earlier this year found that it could be recommended as an addition to routine military training regimens! How to Begin Taking Cold Showers If you want to add cold showers to your health routine, experts suggest starting by turning your shower fully on cold for 30-second intervals at first, and then gradually working up to 60 seconds, and then to 90 seconds. Some experts say that 3 minutes is the ideal duration for maximum benefits. Do it regularly for best results. It’s important to note that cold hydrotherapy isn’t recommended for everyone, especially if you’re elderly or have heart health issues. Talk to your healthcare provider before you adopt a cold-shower routine. 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.
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8 Best Tips to Help Your Child Thrive in the New School Year
The new school year is finally here! A new school year means helping your child adjust to new classrooms, new teachers and new challenges. Getting through this transition can be difficult, but there are practical strategies for helping your child adjust to the newness of the new year. Many parents don’t realize that success, or failure, at school starts at home. Studies have linked poor academic performance to factors such as obesity, poor nutrition and sleep patterns, and a lack of parental support. The good news is that those same studies show improved performance for students who live in homes where predictable routines, healthy habits, and good communication exist. The time to plan for a successful school year is NOW. While laying out a calendar can be beneficial for everyone in the family, it can be especially helpful if you had a child who struggled in school last year. So how can you ensure your child heads off to school with the best possible foundation? Following these 8 tips can help your child start off fresh this fall: 8 Back to School Tips to Help Your Child Thrive 1. Healthy Snacks If you have kids who naturally gravitate toward chips, cookies and candy bars for their after-school snack, it’s time to reclaim their taste buds. Even the pickiest eaters are more willing to try new foods when they’re disguised as something fun. Here are a few simple recipes for healthy snacks on-the-go and this fun penguin snack. 2. Boost Their PFC The prefrontal cortex (PFC) is responsible for helping your child be goal-oriented, socially responsible, and productive in every area of their life. Decreased activity in the PFC has been associated with lack of forethought and poor judgment. Exercising self-control is one of the best ways to strengthen their PFC. Supplements, green tea, relaxation techniques and enjoyable activities can increase blood flow to the PFC, which can assist your child in making better decisions. 3. Get Them Moving Exercise is one of the most critical ways of supporting healthy development. Make time for everyone in the family to get moving together. Physical activity can boost blood flow and other positive nutrients to the brain, increase your levels of dopamine and generate new brain cells. Walking can help clear your mind, improve your mood and burn some calories all at the same time. 4. Productive Study Space It’s time to determine where your kids can study – and where they can’t. Work with your child to create a space where he or she can keep school materials organized. Any quiet area with good lighting and a writing surface can make a study space so long as it’s out of the earshot of a TV and other distractions. Pro tip: use a visual timer to set aside time in the study space to help them stay focused; 5. Eat the Rainbow This doesn’t mean Skittles or jelly beans. It means teaching your children to choose healthy foods in a variety of colors, such as blueberries, spinach, pomegranates, squash, and bell peppers, at every meal. Help your kids understand the nutritional value of including healthy fruits and vegetables into their regular diet. Challenge your kids to eat a meal that consists of every color of the rainbow. Make it a game! 6. Technology Free Bedroom One of the best ways to avoid the dangers of digital dependence is to remove TVs, computers and other electronic devices from your child’s bedroom. Creating a relaxing environment, free from the distractions of the outside world, may facilitate better sleep and reduce the amount of harmful electromagnetic frequencies (EMF) their body absorbs. 7. Quality Sleep Getting at least 7 hours of sleep a night has been shown to help your child’s brain function at optimal levels. When your child doesn’t get enough sleep, they have overall decreased blood flow to their brain, which can disrupt thinking, memory, and concentration. 8. Streamline Your Mornings Consider what would make before-school hours simpler for everyone in your family. Pick out clothes and make lunches the night before. Organize and gather everything together that your kids will need to walk out the door in the morning before going to bed. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Stop an Argument Before It Starts with These 8 Helpful Tips!
Arguments can be emotionally and mentally draining. They can lead to increased stress, hurt feelings, and broken relationships. So, what can you do when a conversation starts to get heated? To help prevent misunderstandings from escalating into full-blown fights, try these practical tips to improve your daily communications with others. 8 Top Tips for How to Stop an Argument Before It Starts Keep Your Cool To prevent a pressure-packed situation from getting out of hand, always keep your cool. It’s vital to remain levelheaded when voices are raised and tempers flare. Try removing the emotional charge from your conversations by speaking in a calm and caring tone. Tone of voice can be crucial in disarming a potentially volatile situation. Also, closely monitor your comments and reactions to make sure they’re coming from a rational place, rather than an emotional one. Instead of saying something negative or critical try your best to say something positive and constructive. Many times, this approach will result in a better outcome for you and the other individual/s. In short, always model calm behavior and others will likely follow your example. Take a Time-out When someone raises their voice or begins to lose their temper, take a time-out. This type of collective breather involves everyone in the discussion retreating to a separate space for a designated period (typically 10-15 minutes). Spending some time apart from the other member/s involved in the dispute may help you, and them, settle down and forget about the argument. A cooldown period only works if you get buy-in from everyone involved, so make sure all parties agree with taking a time-out to avoid starting yet another argument. Try Whispering When others are yelling, start whispering. The dramatic change in the decibel level of your voice will most likely make everyone stop talking to hear what you have to say. Something in our psyche makes us lean in and listen more attentively when someone is whispering. This tactic has been used with great success from board rooms to political assemblies. If an argument is getting out of control, try whispering to see if you can get everyone’s attention. Then you can attempt to de-escalate the conflict. Build a Bridge Instead of trying to convince the other person that your viewpoint is correct, attempt to see things from their perspective. The main objective shouldn’t be to win the argument but to remove potential threats, address concerns, and find common ground with the other person. Building a bridge is one of the best ways to avert a quarrel before it even starts. Get Outside When drawn into a discussion that makes you feel uncomfortable, look for a way to redirect the conversation. If that doesn’t work, find a polite way to remove yourself from the situation or postpone the discussion. Another strategy is to get outside for some exercise, such as a walk or jog, which is an effective way of letting off some steam when things get too tense. Getting some fresh air and exercise may help clear your mind so you can approach the problem or argument from a broader perspective. You may find that the point of contention you had with the other individual/s wasn’t that significant after all. Focus on the Positive This is one of those “easier said than done” tips, but it’s essential for maintaining healthy relationships. It’s easy to notice what you don’t like in a relationship, but when you spend more time appreciating what’s working well, you’re more likely to see an increase in positive behavior. Change takes time, but this is one step that can pay off big dividends if you consistently work at it. Deal with Difficult Issues Whenever you concede a point just to avoid an argument, you give away a little bit of your power. Over time, this loss of control can make you resent the other person. Avoiding conflict in the short run often has devastating long-term effects. In a firm but kind way, express your opinion or concern. This will help keep the relationship open and balanced. Overcome Poor Communication Poor communication is at the core of many relationship problems. Jumping to conclusions, expecting others to read your mind, and needing to be right all the time are just a few negative traits that can cause a breakdown in communication. Working with a trained counselor or therapist may help you overcome these bad habits and improve your communications skills. Additional Tools to Help Stop Arguments…NOW! Knowing how to prevent arguments is crucial for maintaining healthy relationships with others. Rational tips, such as de-escalating a potential argument or suggesting compromises, can help stop an argument before it starts. Disengaging when necessary, breaking negative thought patterns, and listening with empathy are other, powerful tools that can help prevent arguments. Also, admitting when you’re wrong can go a long way in diffusing tensions and earning the respect of those you’ve had disagreements with in the past. Remember that conflict is a normal part of the human experience, and how we handle it can define our relationships. By implementing these strategies into your daily life, you’ll be equipped to navigate disagreements with greater ease. If you’d like more information on how to stop arguments or improve your communication skills, check out these resources: Crucial Conversations by Kerry Patterson Getting to Yes by Roger Fisher and William Ury Nonviolent Communication by Marshall B. Rosenberg Also, Amen Clinics offers in-clinic and telehealth (via telephone and video conferencing) services to those dealing with behavioral or relational issues. To learn more about the clinics’ full range of services, or to set up an appointment, please call 866-347-6076. Thanks for reading this article! Hopefully it has provided practical solutions that you can use to prevent conflicts in the future. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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5 Best Outdoor Activities To Help You Stay Fit & Have Fun This Summer
Summer is the perfect time to get outside, soak up some sun, and enjoy all that nature has to offer. From swimming in pools or lakes to taking peaceful hikes on scenic trails, there are countless outdoor summer activities to keep you active and healthy. Whether you’re an adventure seeker or just looking for a fun way to stay fit, there are plenty of outdoor activities that can keep you (and your family) active during the summer months. 5 of the Top Outdoor Activities for the Whole Family to Enjoy This Summer! Camping Camping is the perfect outdoor activity for those who like to immerse themselves in nature and escape the breakneck pace of everyday life. But before you head out on a camping trip, make sure you have all the equipment you need, including a tent, sleeping bags, cooking supplies, food, and ample water. Also, before you start a campfire, make sure there aren’t any fire restrictions for your area. When choosing a campsite, look for one with easy access to trails or water sources. Some campsites offer amenities such as showers and electricity (for those who prefer not to be completely cut off from modern conveniences). While in the great outdoors, be sure to take hikes or go fishing in a nearby lake. Or, if you prefer a more laid-back outing, you can relax at your campsite with board games, a good book, campfire songs or scary stories, or stargazing at night. Always practice Leave No Trace principles – properly disposing of waste, respecting wildlife habitats, etc. – while camping. Most importantly, enjoy the peace and solitude that comes with being surrounded by nature during your summer camping adventure. Cycling Cycling is an excellent way to enjoy the outdoors while staying active during the summer months. It allows you to explore your surroundings while getting in a good workout. Whether you’re riding on a mountain trail or through a municipal park, there are plenty of scenic areas to enjoy while you’re burning calories. One of the best things about cycling is that it’s accessible to people of all ages and fitness levels. You don’t need any special equipment to get started…just a bike and a helmet. And with so many different types of bikes available – from road bikes to mountain bikes – there’s something for everyone. If you’re new to cycling, start by taking short rides around your neighborhood or local park. As you build up your endurance and confidence, gradually increase the length and difficulty of your rides. Don’t forget to bring plenty of water and healthy snacks. Cycling also can be a social activity – consider joining a local cycling club or group ride in your area. This can keep you motivated and provide an opportunity to meet other cyclists who share your interests. Of course, safety should always be top-of-mind when cycling. Always wear a helmet and obey traffic laws while riding on roads or paths shared with pedestrians. Fishing Fishing is a relaxing outdoor activity that allows you to unwind while enjoying the beauty of nature. Regardless of your experience level, fishing can be a fun and rewarding experience. One of the best things about fishing is that it can be done almost anywhere – from lakes and rivers to oceans and streams. You don’t even need expensive equipment to get started; just a rod, reel, line, bait, permit, and a little patience. There’s nothing like the feeling of catching your first fish. It’s an exhilarating experience that can give you a sense of accomplishment and an adrenaline rush; especially if you catch a really big fish. Fishing is a great way to spend quality time with others. It’s a peaceful activity that allows you to connect with friends and family while enjoying the beauty of nature. This popular outdoor activity can be experienced by anyone, regardless of their age or skill level. So why not give it a try this summer? Who knows, you might just discover your new favorite hobby! Hiking Hiking is a great way to get outside and explore nature during the summer months. From easy trails to more challenging treks, there are hiking options for all skill levels. Before hitting the trail, it’s important to make sure you have proper footwear. Investing in a good pair of hiking shoes will provide support and help prevent blisters. Also, make sure to dress appropriately for the weather and bring a jacket in case it rains, or the temperature unexpectedly drops. When planning your hike, research the trail ahead of time and be prepared for any obstacles such as steep inclines or uneven terrain. Be sure to keep your eyes open to any potential hazards, including cats, snakes, or other regional wildlife. Bring plenty of water and healthy snacks to stay energized on longer hikes. In addition to its physical benefits, hiking can provide mental health benefits too, such as reducing stress and improving mood. Make time during your hike to appreciate the natural surroundings and take deep lungful of fresh air. Hiking can be enjoyed solo or with friends/family members. So, pack your backpack (don’t forget the sunscreen), put on those hiking shoes, and hit the trails for some exhilarating exercise. Swimming Swimming is one of the most popular outdoor summer activities, and for good reason. Not only does it provide an invigorating way to cool off in the heat, it also offers a full-body workout that’s low-impact and easy on your joints. Whether you prefer swimming laps at the local pool or taking a dip in a nearby lake, there are many options for any skill level or preference. One great thing about swimming is its versatility; it can be enjoyed alone or with others. You can push yourself to set speed or distance goals, or simply enjoy floating leisurely while chatting with friends or family. Be sure to practice proper safety precautions when swimming outdoors, such as wearing life jackets and being aware of currents and other hazards. With these tips in mind, diving into a pool or lake this summer is sure to be a refreshing experience. Summer Safety Tips Though summer is a great time to enjoy outdoor activities, it’s crucial to remember the importance of staying safe. Here are some top safety tips to keep in mind: Always wear sunscreen when spending time outdoors, as the sun’s UV rays can cause serious skin damage. Stay hydrated throughout the day. This is especially important during hot weather or while engaging in rigorous physical activities. Remember to bring more water than you need. Be aware of your surroundings and any potential hazards, such as rough terrain or dangerous critters. This will help you avoid accidents and injuries. Make sure to use proper equipment when participating in outdoor activities such as hiking or cycling. Wear appropriate footwear and protective gear to reduce your risk of injury. If you’re planning on swimming or boating this summer, be sure to follow all safety regulations and rules. Always swim with a buddy and make sure others know where you’re going. By following these simple safety tips, you can ensure that you have an enjoyable and safe experience while engaging in outdoor activities this summer. Stay Fit, Have Fun! The summer season affords many opportunities to stay active and enjoy the great outdoors. While having a good time outside in the sun, remember to put safety first by using sunscreen and drinking plenty of water. Also, be mindful of your surroundings and don’t disturb or harm the terrain or wildlife. By engaging in outdoor activities this summer, you can stay fit while experiencing nature’s wonders firsthand. Try one of these outdoor activities today and have some fun! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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