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Screen Time and Brain Health: Setting Healthy Limits for Children
Remember those commercials in the 1980s that showed an egg hitting a frying pan, warning, “This is your brain on drugs”? If that were modified to target today’s youth, the most popular and widely used drug wouldn’t be what we consider a drug at all—it’d be our screened devices. And we might see the egg shrinking rather than sizzling. We know that screen time among youth has spun out of control in recent years, and we’re now learning more about the scary consequences of that reality. With televisions, video games, computers, and handheld electronics like smartphones and tablets, kids now have numerous ways to remain attached to screens 24/7. Unfortunately, this new addiction plaguing our youth creates a long list of negative effects—even shrinking young, still-developing brains. How Screen Time Affects Children When researchers at the National Institutes of Health performed brain scans of 4,500 children, they found a link between excessive screen time and negative consequences on the brain. Most alarmingly, children with daily screen time usage of more than 7 hours showed premature thinning of the cortex, which is the outermost brain layer. This part of the brain is responsible for processing information received from the physical world. Because brain health is mental health, it’s no surprise that screen time also affects children’s mental well-being. Studies have linked too much screen time with an increased risk of depression, anxiety, low self-esteem, and other mental health issues. In late 2023, attorneys general in dozens of U.S. states even filed a lawsuit against the tech giant Meta (owner of Facebook and Instagram), claiming that it “has contributed to a teen mental health epidemic by intentionally designing its Platforms to ensnare children’s attention.” In this suit, attorneys claimed that social media features such as personalization algorithms, alerts, infinite scroll, and autoplay were specifically designed to hook young users and keep them addicted. They charged that these platforms intentionally manipulate, engage, and monetize young people, ultimately luring them into excessive and even compulsive usage. Indeed, young people who heavily use social media have poorer sleep patterns (associated with depression and anxiety), are less able to regulate their behavior, and may even be more likely to feel hopeless or suicidal. Children also show an increased risk for attention problems and hyperactivity when they’re exposed to too much screen time at a very young age. According to a 2019 Canadian study, kids who were exposed to more than 2 hours of daily screen time by the age of 5 were almost 8 times more likely to meet the criteria for ADD/ADHD than those who spent less than 30 minutes a day looking at a screen. These effects can last a lifetime, as mental health issues like ADD/ADHD are associated with poorer school and work performance, less financial success, substance abuse, and even higher divorce rates. In other words, the screen time choices you make in the first years of your kids’ lives will have a lifelong effect, so it’s crucial to choose wisely. Screen Time Recommendations by Age Wondering what screen time limits are appropriate for your child’s age group? Here are some general recommendations: Preschool Restrict your preschooler’s screen time to no more than 30 minutes a day. You’ll also want to ensure that any programming consumed is enriching rather than disturbing. For example, use this time to watch educational programming or video chat with distant family members. Elementary school According to the American Academy of Child & Adolescent Psychology (AACAP), on average, children from ages 8-12 in the U.S. spend 4-6 hours a day watching or using screens. This is far more than the recommended amount, which is no more than 1.5 hours per day for ages 6-10. Middle and high school (preteens and teenagers) A Pew Research Center survey of 1,453 U.S. teens ages 13-17 and their parents, conducted in late 2023, found that 95% of teens have access to a smartphone, and about 6 in 10 say they use social media sites TikTok, Snapchat, or Instagram. Roughly half of parents (47%) say they limit their teen’s phone time, while 48% don’t. Keep in mind, while you set limits with your teens, that experts recommend no more than 2 hours a day of screen time—regardless of age. 7 Helpful Tips to Limit Children’s Screen Time When kids are glued to screens all day, it’s not just the screen time itself that’s harmful. For example, faced with constant screen exposure, kids are less likely to go outside and play, which creates everything from vitamin D deficiency to a greater risk of obesity. The domino effects are huge. Here are some effective ways to get your kids off the screens and on their way to improved brain and body health: Use parental controls. Monitor and limit the time your child spends on devices. You can do this by changing the settings on their devices or with parental-control apps. Create rules around screen time. Design a routine that children can get used to, then be sure to consistently enforce those limits. Rules can include: No screens during dinner. Gathering around the table, rather than the TV, is healthier. Eating in front of the TV can promote obesity, while watching TV in general is associated with developing habits like cigarette smoking, early sexual activity, and poor academic performance. No screens just before bed. Stimulating content before bedtime can interfere with sleep. And lack of quality sleep increases the likelihood of negative mental health effects. In fact, you might consider making your child’s bedroom a screen-free zone Mandatory screen-free time. “Tech timeouts” are beneficial for the entire family. Simply establish a cutoff time when all devices will be turned off for the evening. Or establish one weekend day as tech-free each week. Encourage daily physical activity, preferably outdoors. One negative effect of too much screen time is that children miss out on the increased blood flow to the brain that exercise generates. Get your child outdoors to a park or swimming pool, sign them up for a sports team, or seek out events at the local activity center. These efforts boost the brain and the entire body. Stick to a single screen only. Nowadays, it’s not uncommon for multiple screens to be vying for our attention at once, such as a television, smartphone, and computer turned on in a single room. This promotes lack of focus, overstimulation, and burnout. Use one screen at a time. Communicate with your child. Informing your young one about responsible media consumption is a must. Talk to them about important topics like advertising, social media, online privacy, and cyberbullying. Set an example. In the Pew Research survey mentioned above, it wasn’t just teens’ screen use under the microscope. The report stated, “Nearly half of teens (46%) say their parent is at least sometimes distracted by their phone when they’re trying to talk to them.” Make sure you’re practicing what you preach when it comes to responsible screen use. Get creative. Why not engage your child with activities that ignite their creativity off-screen? Learning a musical instrument or a second language, trying a new art form or hobby, or simply reading physical books are all fun and engaging ways to get away from screens. Our Kids Deserve Healthier Screen Habits While juggling overwhelming responsibilities and being bombarded with constant technological advances, it’s no wonder that so many parents have relied on screens to entertain or distract their children. But in years past, experts weren’t yet aware of the shocking range of negative impacts this choice would have on our youth. Today, we know more about these effects, and we must all do our part to reduce our own and our children’s screen time to foster healthier levels of consumption. It’s time to step away from the addictive nature of “virtual reality” and start living life to the fullest—in real life!
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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.
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Healing from Trauma: Tana Amen's Best Tips for Trauma & Recovery
While we all have our own unique experiences, I don’t think any human being on Earth has escaped the impacts of trauma in some form or another. But, as I wrote in my book, The Relentless Courage of a Scared Child: How Persistence, Grit, and Faith Created a Reluctant Healer, our history doesn’t have to be our destiny. We can help ourselves heal—and, in the process, help others heal too. Digging up all the traumatic events that happened in my lifetime, as well as those of my family members, while writing my book was no easy task. But I also knew that I had to share my story. Not only would telling the truth help heal me, but it would bring comfort to others who had been through a similar trauma (or, in fact, any kind of trauma). I wanted to strengthen the faith of others—to let them know that they can emerge on the other side of horrific events even stronger, with hope, forgiveness, and resilience. Symptoms of Trauma Trauma isn’t just a painful memory of something horrible that happened to us. Trauma actually impacts the body and can create a long list of negative physical side effects. For example, trauma and the stress it causes can make us more vulnerable to illnesses like colds, flus, and COVID-19. It can even increase risk for long-term conditions such as chronic fatigue syndrome and Epstein-Barr virus. Past trauma can also affect our hormones, because stress triggers the release of cortisol over time. Cortisol production occurs in stressful situations; it’s a hormone released by the endocrine system, which sets off the stress response of the body. Stress activates the sympathetic nervous system, which then activates the adrenal glands. Mark Filidei, DO, the director of integrative and functional medicine at Amen Clinics, confirmed for me the connection between past trauma and hormone dysfunction. “Growing up in a traumatic household and dealing with trauma or abuse sets up the adrenals for failure later in life,” he said. This is a danger especially in cases of post-traumatic stress disorder (PTSD), in which a person relives trauma again and again. In addition, trauma has many effects on the brain. Certain brain regions are essential in the processing and storing of traumatic experiences—specifically, the amygdala and prefrontal cortex (PFC). The amygdala is part of the limbic system, often referred to as the “emotional brain.” It stores memories of what’s dangerous so we can avoid similar dangers in the future and ensure our survival. The PFC, meanwhile, is the brain’s “executive center,” involved in decision-making, judgment, and impulse control. The amygdala will override the PFC in moments of danger. This is usually a good thing—after all, as the fight-or-flight response kicks in, survival instincts become more important than careful planning. But it can work against you in cases of trauma. Because the brain has stored information about dangers, you can be triggered by certain things in the present time that aren’t necessarily life-threatening (like a color or a noise). So, you find yourself reacting in the present to events that happened in the past, because the amygdala has temporarily hijacked the brain. In other cases, you can store your traumatic experiences so deeply that you have no recollection or conscious awareness of them. Avoidance of trauma, called trauma denial, can backfire, leading to addiction, depression, anxiety, eating disorders, or relationship problems. Or you may experience some of the physical issues described above—and don’t even know why. Many people have not made the connection between their past trauma and their current side effects. That’s why facing, processing, and even sharing our traumas with others is so important for us to live our healthiest lives. Healing from Trauma Back in 2020, I was thrilled to interview Michael Ruder about his experience with past trauma. He had found his uncle, who was his best friend, shot dead on Christmas Day. Then, after that tragic event, he suffered other significant losses: First his grandparents died, then his father. Because of my own uncle’s murder, which happened when I was only 4 years old, I immediately connected with Michael and his story. Just as I’d faced anxiety and depression after my hardships, Michael experienced many struggles in the aftermath of his multiple traumas, including PTSD, depression, and suicidal thoughts. He tried to numb his feelings by abusing alcohol and cocaine. He felt waves of debilitating self-pity and wallowed in a victim mentality, always waiting for the next thing to go wrong. By the time of our interview, Michael had turned his life around. He’d gotten sober and become an advocate and voice of hope for others who have faced major life traumas. He found that his pain could be turned into purpose by sharing it with others. I also discovered while writing my memoir that sharing my story not only helped me come to terms with what happened but could make others feel less alone in their struggles. As they say, pain shared is pain lessened. Though it’s difficult to face past trauma, the process can be very healing. It makes you realize just how far you’ve come, and helps you understand that you’re now safe. It shifts your perspective from victim to survivor. 3 Steps to Help Undo the Damage of Trauma When you’re recovering from past trauma, it’s crucial to care for yourself—body, mind, and spirit. Here are some ways to assist the healing process: Make time for inner quiet. Practices like meditation and prayer have been shown in brain imaging studies to have a positive impact on the brain, including the PFC. You’ll find that even a few minutes each day will help you feel calmer and more grounded. Start small and work up to longer sessions. It’s also a great idea to spend time in nature—without any devices to distract you. Getting outside for movement and fresh air helps reduce stress and improves cognitive function. As a bonus, any of these practices will improve your response to stressors when they occur. Prioritize diet, exercise, and sleep. Eating a diet of processed foods and neglecting daily exercise are surefire ways to feel terrible, mentally and physically. Instead, fill your plate with foods that provide energy and fight inflammation, including tons of fresh veggies, plus healthy fats and lean protein. Stay hydrated with plenty of water and moderate amounts of low-glycemic fruits. Avoid sugar and fried foods. Also exercise regularly to improve blood flow in the brain and trigger feel-good chemicals that reduce stress and boost mood. Finally, get adequate sleep each night to optimize your healing. Seek support. If you’ve experienced trauma, you’re not alone. No matter what you’re facing—addiction, a mental health disorder, grief, PTSD, or anything else—there are many people in a similar situation. Seek out a support group or a hotline to get help, or find a psychotherapist or counselor to help guide you through processing your traumas. Supplements can also help your mood and well-being. I love BrainMD’s GABA Calming Support, which helps soothe the emotional centers of the brain in a natural and healthy way. Healing Trauma, Embracing Life When we’re stuck in the aftereffects of trauma, every day can feel like an uphill battle. But when we face our traumas and gently work through them, we create a new outlook on life. As someone who has faced many of her own struggles, I know it’s not an easy or overnight process, and it can stir up a lot of painful memories. But I’ve found that the hard work is worth it to get to the other side: a life full of possibilities rather than pain, and a path to find hope on the other side of healing.
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Self-Care Isn't Selfish: Prioritizing Women's Mental Health
Be honest: When did you last take some time just for yourself? If you’re a woman, you might have trouble remembering. Women are phenomenal at doing it all—juggling the responsibilities of careers, parenting, home life, and so much more. But there’s a downside to the round-the-clock hustle that comes with being a wife, mother, businesswoman, friend, daughter, and all the other roles we assume every day. We can often let ourselves fall by the wayside as we care for everyone else around us. Women may be natural nurturers, but that’s why it’s so important that we take care of ourselves first and foremost. After all, we can’t fully show up for any aspect of our busy lives when we’re exhausted, frazzled, and depleted. You know the saying: you can’t pour from an empty cup! In other words, self-care isn’t selfish—it’s a necessity to ensure we’re ready and able to reach our fullest potential every day. The Importance of Mental Health for Women In today’s fast-paced world, stressors are everywhere. We’re bombarded with information 24/7, which is chock-full of doom-and-gloom predictions. On top of that, many Americans add to the problem by making unhealthy lifestyle choices: eating junk food, not exercising enough, or binge-scrolling on notoriously damaging social media sites. Or they don’t allow themselves a break at all, going into overdrive mode fueled by massive doses of caffeine, so that “keeping busy” becomes another harmful habit. As a result of these factors and many more—the pandemic, the economy, past personal trauma—it’s no wonder that so many women are feeling burdened, burned out, and overstressed. According to the Office on Women’s Health (a division of the U.S. Department of Health and Human Services), women are more likely than men to experience stress symptoms. They’re also more likely to experience depression and anxiety as a result of stress, compared to men. Experts hypothesize that the way we females process stress hormones may be a key factor in this difference. Ultimately, an accumulation of stress over the long term is more likely to affect women’s moods and create anxiety. Among females of any age in the U.S., 1 in 5 experience a mental health condition each year. And teen girls are struggling with their mental health more than ever, according to the Centers for Disease Control and Prevention’s (CDC) Youth Risk Behavior Survey 2011-2021. This survey showed that 57% of teen girls reported feeling so sad and hopeless for two weeks or more in the last year that they were unable to complete their usual activities—a 60% increase since 2011. And 30% of high school girls reported seriously considering suicide in the year prior. These alarming facts and statistics make clear that it’s crucial for women to prioritize their mental health. When we do, we not only benefit ourselves, but our daughters too. After all, I know firsthand from being a mother that you can tell your kids what to do all day long, but how they really learn is by watching the example you set. We women need to set the example for our children that taking time to care for our well-being is non-negotiable. What happens when we don’t take care of ourselves? Plain and simple: Your body will go into revolt. Excess stress can create numerous negative effects on health. According to the American Psychological Association, stress affects every system of the body—including the musculoskeletal, respiratory, cardiovascular, endocrine, gastrointestinal, nervous, and reproductive systems. Stress is associated with chronic inflammation, which creates chronic disease over the long term. 3 Self-Care Tips for Women's Mental Health I’ll admit that I wasn’t always great about being alone with myself and taking time to rest. I’m blessed with a lot of energy and a lot of motivation to get things done! But now I know the importance of spending time in solitude and scheduling downtime every day. Here are some ideas that will help you get started on the path to a rejuvenating self-care routine: Set Aside Time I get it—we’re all busy. But self-care will fuel you for all your to-dos, so make it your first priority. If you need to actually schedule time in your calendar, do so. Also avoid stacking appointments and other tasks back-to-back; schedule some additional space in your day. Even if you take a 5-minute break to do a brief meditation or breathing exercises between your day’s to-dos, you’ll find that your mood and energy levels improve. If needed, set boundaries with your family that protect your downtime. If guilt creeps in, remember that you’re doing this for them. And learn the power of the word “no!” Meet Your Basic Self-Care Needs Before you start adding lavender-scented baths and positive affirmations to your self-care strategies, consider the most basic ways you can take care of yourself. Are you getting enough sleep, and do you stick with a healthy sleep hygiene routine? Are you eating a nourishing diet, like The Omni Diet, that incorporates plenty of fresh veggies, plus protein and healthy fats in the optimal ratio? Are you scheduling time for human connection, such as talking and hugging friends and family, to stimulate feel-good brain chemicals like oxytocin, dopamine, serotonin, and endorphins? And are you getting enough movement every day, including outdoors in a natural setting? Take care of these basics to create a solid foundation for a less-stressed life. And, for even better results, try mental health-supporting supplements—I love BrainMD’s L-Theanine Gummies and Happy Saffron Plus for a natural mood boost. Make Time for Fun and Rest Too many adults have long abandoned the joy and playfulness we felt as children, and this missing piece can make life feel like a chore. Ask yourself: What did you like to do when you were a kid? What hobbies have you placed on the back burner that you’d love to try again? What new experiences could you attempt, either alone or with your loved ones? Many activities, even while keeping us busy, allow us to switch off our overactive minds and find a relaxing flow. You want to rest throughout your day, too—not just at night when you’re sleeping. Many of us can resist taking breaks, but this simple practice has actually been shown to boost productivity. Just make sure it’s real downtime: replace your internet scrolling or TV watching for quiet solitude, a walk in nature, or time spent in meditation or mindfulness. If you find your mind racing, put your thoughts and emotions down in a restorative journaling session to help process them. Spend time in reflection by making a gratitude list. Let your mind wander by indulging in a daydreaming session. Or set aside some moments for prayer. Regardless of what you choose, look for moments when you get to stimulate your creativity, connect with yourself, and recharge throughout the day. Our brains crave both activity, like a pleasurable hobby, as well as time to rest and recharge. Make sure you include both in your average day or week. Consider Self-Care Your Non-Negotiable With so many tasks, screens, and people calling for our attention every day, it can feel impossible to take a moment for ourselves. How often do you reach the end of the day, week, or month and wonder where the time went? When we’re caught up in the whirlwind, we barely know where our lives are being spent. And that makes it impossible to check in with ourselves and monitor our mental health. Intentionally slowing down, decreasing negative and harmful stimuli, and nourishing your physical body are some easy antidotes for feeling stressed-out and overwhelmed. Start taking better care of yourself today—even if you start small—and witness how the positive effects reverberate in every area of your life.
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The Importance of Sleep Hygiene: Creating a Restful Nighttime Routine
Years ago, when my thyroid condition led to insomnia, I found out firsthand how frustrating it can be when we’re deprived of a key necessity for optimal health: sleep. That’s when I made it my mission to create the ideal sleep routine. And I know I wasn’t alone in my struggle. I hear from so many people who have a hard time falling asleep or staying asleep. That’s not surprising, given how many aspects of our modern society, from mobile devices and artificial lighting to mega-doses of caffeine, stimulate the senses and interfere with slumber. In addition, many people simply don’t monitor their sleep hygiene as closely as other aspects of their hygiene—but they should. Let’s look at why sleep hygiene is worth prioritizing and explore my top suggestions to make your nighttime rest more restorative than ever. Why Is Sleep So Important? We all know I’m a stickler for diet and exercise—both of which, of course, promote better sleep. But making sure you get enough quality rest every night is just as important as loading up on nutrient-rich foods or moving your body. That’s because sleep is a must for brain health. It improves your memory, learning, and behavior, while helping prevent mild cognitive impairment, Alzheimer’s disease, and other forms of dementia. So, if you get inadequate sleep, you’re more likely to experience negative effects on cognitive function and memory, as well as increased risks for chronic disease. Here are some additional ways sleep impacts your health: Improving your sleep promotes a positive mood. Many studies have examined the link between lack of sleep and mental health disorders, such as anxiety and depression. And we all know that after just 1 night of poor sleep, it’s easier to feel stressed out, short-tempered, and fatigued. Sleep impacts brain health, energy levels, and even weight control. Without enough rest, risks for being obese and overweight increase since sleep deprivation can destabilize important hormones in the body. Lack of sleep lowers leptin, the hormone that signals you to stop eating when you’re full. Meanwhile, it raises levels of ghrelin, which encourages appetite, and orexin, a neurotransmitter that boosts food cravings. Not getting enough sleep interrupts healthy glucose metabolism, which means your body becomes more resistant to insulin. Over time, these interruptions can increase risk for type 2 diabetes. Lack of sleep is linked to high blood pressure, heart attacks, and increased risk of car accidents, depression, and substance abuse. Sleep-deprived people are more likely to make poor decisions, including what they choose to eat and whether to exercise. Foods to Eat and Avoid for Better Sleep You might be surprised to know that certain foods can impact your sleep—for better or worse. Here are some foods to avoid if you’re having trouble sleeping at night: Tomatoes and tomato sauce contain an amino acid called tyramine, which promotes stimulating norepinephrine secretions in the brain. Celery, thanks to its high water content and natural diuretic effects, may trigger middle-of-the-night bathroom visits. Peppermint may stimulate various brain regions and promote more alertness. Try drinking peppermint tea to start your day rather than near bedtime. Chili peppers can raise body temperature, interfering with sleep. So, what foods should you add to your menu to best support slumber? Fortunately, they’re foods already listed in my book The Omni Diet. Reach for fish, nuts, and seeds, which are rich in selenium. Try tuna, cod, sardines, salmon, scallops, Brazil nuts, and sunflower or mustard seeds. Add in leafy greens like kale, spinach, and Romaine lettuce, as well as peas, zucchini, broccoli, and Brussels sprouts, which contain the sleep-promoting antioxidants lutein and zeaxanthin. Get your vitamin C through raw, organic produce—great sources are citrus fruits, cantaloupe, pomegranates, red and green peppers, and berries. Obtain serotonin-boosting tryptophan through animal proteins like shrimp and turkey. Tryptophan is also present in bananas, which have the added bonus of relaxing magnesium and compounds that promote melatonin production. In terms of beverages, the most important step you can take is ditching alcohol before bed (or anytime of the day). Many people believe that drinking induces sleep, but it’s actually a known sleep destroyer. It blocks REM sleep (the most restorative type), so you wake up feeling groggy and unfocused—in addition to the “hangxiety” that many experience the day after drinking. Swap out your glass of wine for a cup of chamomile tea, which helps ease anxiety and soothes nerves before bedtime. My Nighttime Routine for Better Sleep After a lot of experimentation, I’ve created a sleep routine that is super-effective for giving me the quality rest I require to keep me functioning at my best. Here are some of my top suggestions for keeping your sleep on track: 1. Stick to a Schedule Going to sleep and waking up at the same time every day will help your body establish a regular circadian rhythm. Avoid naps and maintain your schedule even on weekends. 2. Support Your Sleep with Supplements I use time-release melatonin, valerian root, and magnesium before bed to help me sleep. Others find success with 5HTP, GABA, and inositol. BrainMD’s Restful Sleep conveniently includes GABA, melatonin, and other important nutrients, while Magnesium Chewables are also great for promoting better sleep. 3. Create a Pre-sleep Routine Turn off all your electronics at least 1 hour before bedtime. Rather than scrolling, “power down” by reading a non-stimulating or inspirational book. Or write in your journal, which can help expel some of the anxieties that keep you awake. You could also listen to soothing music, or do a prayer or meditation. 4. Incorporate Calming Extras I love a hot bath 30 minutes before bedtime, especially one that’s infused with calming lavender oil. A soothing drink also helps me decompress. I enjoy chamomile tea, or a warm almond milk drink I make with 1 teaspoon of honey, 1 teaspoon of cocoa powder, and a few drops of chocolate-flavored stevia. 5. Create a Quiet, Dark, Cool Environment A white noise machine can help your brain drift off to rest and prevent other sounds from waking you. (You can achieve the same effect with a fan or soft music.) Outfit your windows with blackout shades and wear an eye mask so you’re not disturbed by light. Avoid lighted clocks and other devices in the bedroom. And set the thermostat to 60.8 to 65 degrees Fahrenheit. Pinpointing Your Sleep Problems If you struggle with sleep, it’s a good idea to start implementing the tips above and track any changes. But you’ll also want to better understand what’s causing your sleep issues in the first place. Ask yourself the following questions: Do I have any symptoms of sleep apnea? How much caffeine and/or alcohol am I consuming, and at what times of the day? What medications, medical conditions, and/or supplements may be compromising my sleep? Is my bedroom setup sleep-promoting or sleep-disturbing? Am I allowing myself enough sleep, and at consistent times? Are my hormones out of balance? (This is a key factor for women, especially during pregnancy and menopause.) If any of these may be interfering with your sleep, talk to your doctor, monitor your daily habits, and adjust your routines as needed. Better Sleep, Better Health Even years later, I still remember struggling with sleep and how devastating it was—not only to me, but my loved ones. That’s why I consider sleep a cornerstone of my self-care, which means it takes a high priority. With sleep affecting so many aspects of our lives, getting adequate rest is one of the most important steps we can take to improve our health and our longevity. Using the right nighttime routine and other lifestyle choices, you’ll be on your way to a better night’s sleep and wake up feeling refreshed, ready to tackle your day.
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Plant-Based Nutrition: A Beginner’s Guide to Thriving on a Vegan Diet
Back when I was in nursing school, inspired by the strong connection established between eating plant foods and achieving optimal health, I tried a vegan diet. Imagine my surprise when, after 3 months, I got some blood test results back. Surely they’d show my health had improved—right? Nope! I realized I made the same mistake that a lot of people do when they go vegan: eliminating the meat and other animal products but replacing them with loads of fruit, pasta, bread, and other grains. No wonder this diet had actually increased my triglycerides and cholesterol levels. Yes, I’m a huge proponent of ditching all dairy and eating loads of delicious veggies. But if you’re adopting a vegan diet, you must choose the right foods and refuse the wrong foods to maximize your health benefits. Let’s go over some basics to help you get started. What Is Vegan? Many vegan beginners are confused about what can and can’t be consumed, so it’s useful to define this diet. In short, vegans don’t eat anything that’s animal derived. So, while it’s fairly obvious that meat is off the menu, you may not realize that you’ll have to avoid products like honey, beeswax, dairy, eggs, and the many foods that have not-so-obvious animal ingredients. For example, you might be surprised to know that fish sauce is hiding in your Asian meal, or that Worcestershire sauce contains anchovies. Gelatin is made from animal bones and tissues. Soups often contain beef or chicken broth. And confectioner’s glaze is actually made from the secretions of insects. As a vegan, you’ll need to carefully scan labels and do your research. On the positive side, there’s now a wealth of information about ingredients available online—just make sure you’re checking with a reputable source. The best way to ensure you’re eating 100% vegan is to avoid processed foods and to cook from scratch at home—which I recommend doing anyway, regardless of your diet. How to Start Being Vegan: My Top 3 Tips 1. Don’t fall into the “fake meat” trap. Nowadays, you’ll find a ton of “meat replacements” on grocery store shelves. Fake chicken, ham, bacon, beef—you name it, it’s out there. Many beginning vegans assume these are a simple swap and rely on them heavily as they plan their meals. But this is another reason why you must read labels—you’ll find that many of these vegan meat replacements are processed and filled with nitrates and fillers. If you do choose something in this category, read the ingredient list and nutrition label first. These products, like many processed foods, can have sky-high sodium or saturated fat counts. 2. Understand which nutrients you need. When you go vegan, you’ll be missing out on some key essential nutrients. Essential nutrients are those that your body doesn’t make on its own, so you must consume them in your diet or through supplements. For example, a vitamin D supplement will help provide both vitamin D (which boosts immunity and helps the body absorb calcium) as well as iron, to promote healthy blood and energy levels and prevent anemia. Because you won’t be consuming omega-3 fatty acids—necessary for the brain, heart, and joints, and offering anti-inflammatory, cholesterol-improving effects—take algae-based omega-3 DHAs. (Don’t rely on flax oil, which can cause inflammation.) Meanwhile, you can get 9 of the 20 essential amino acids (the building blocks of our cells) through BrainMD’s OMNI Protein powder, which is vegan-friendly. Vegans are particularly vulnerable to shortages of lysine, threonine, tryptophan, and methionine. OMNI Protein powder’s branched-chain amino acids promote muscle health and energy to support a vegan diet. Finally, be conscious of your vitamin A and B12 intake. Both can be consumed through a quality multivitamin, but it’s also a good idea to increase your intake of vitamin A-rich foods. I recommend consuming 6 times the beta carotene on a vegan diet, so load up on produce that’s bright red, orange, and dark green. 3. Choose your foods carefully. You can be vegan and still have a seriously unhealthy diet. If you’re living on French fries, white bread, and candy, you definitely won’t feel any better as a vegan. So let’s look at some general advice on what to eat—and what to avoid: Beware of genetically modified organisms (GMOs). Common culprits include corn and soy—respectively, about 85% and 80% of our supply of these are GMOs, and these two ingredients are present in many processed foods. Also ditch canola oil for healthier oils, like coconut, avocado, olive, macadamia nut, sesame, or walnut. Swap out addictive, empty-calorie white sugar for stevia. And choose organic for vegetables, such as zucchini, that tend to be GMO. Consume plant-based protein at least twice daily. In addition to adding OMNI Protein powder to your morning smoothie, incorporate 2 to 4 ounces of organic tofu or tempeh (made from fermented soybeans and rich in vitamin B12) in your meal. Vegetables like spinach, as well as grains like quinoa, can also be great protein sources. Lentils and beans contain amino acids, but because most legumes and grains actually contain compounds that are digestive inhibitors to protein, I recommend eating these in moderation. Avoid vegan junk food. French fries, potato chips, white potatoes, rice, bread, candy bars, or donuts, even if they’re vegan, should be on no one’s shopping list. Foods like these quickly increase inflammation in your body and raise your blood sugar. These staples of the Standard American diet (SAD) also boost your risk for mood issues and brain fog. If you’re going vegan, select a diet of unprocessed, raw or lightly cooked whole foods. Stick to the produce, not processed-food, aisles of the supermarket. Plant-Based Diet Essentials The good news is that, following my advice above, you should be getting plenty of complex carbohydrates and protein. In The Omni Diet, I recommend that 70% of your daily calories should come from complex carbohydrates. Everyone—even carnivores—should eat 9 cups of vegetables each day, which you might find easier on a vegan diet. Simply include veggies with each meal and snack to stay on target. Then make sure you obtain healthy fats through high-quality sources, including avocados; raw, unsalted tree nuts and seeds; and healthy oils such as coconut oil, macadamia nut oil, and extra-virgin olive oil. Here are some more healthy, vegan-friendly foods to keep on hand at home: Hummus, salsa, and guacamole for dipping raw vegetables Shirataki, soy-free noodles (use these instead of pasta—my favorite brand is Miracle Noodle) Unsweetened almond milk or hemp milk (to replace cow’s milk), as well as coconut milk Almond, macadamia nut, or cashew butter (avoid peanut butter, which is high in omega-6 fatty acids and susceptible to contamination) Flax seeds, chia seeds, hemp seeds, and hemp seed oil Raw, unsweetened cacao (not commercial cocoa) and raw cacao nibs Tofu (as an egg replacement, 8 ounces of firm tofu is about the equivalent of 4 eggs) Fresh and dried herbs and spices, which provide rich nutritional benefits and extra flavor Small amounts of fresh and frozen fruit—the best choices are organic strawberries, blueberries, raspberries, and blackberries Superfoods (try maca root, goji powder, lacuma, and pomegranate) Embracing Whole Foods for Better Health Scientists have gone back and forth about determining which is healthier—a vegan or carnivorous diet. Regardless, many of the same rules apply: read labels, be mindful of ingredients, choose your foods wisely, and avoid the health-sapping SAD foods that create disease in favor of whole foods that will truly nourish your body. Following these guidelines, you’ll be on your way to improved longevity and better health, no matter what diet you choose.
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Empowering Women Through Fitness: Finding Joy in Movement
It’s no secret that physical movement is a non-negotiable part of my life. Whether I’m hitting the dojo for an intense session of tae kwon do or simply strength training at home, fitness is the gift that keeps on giving. In my book The Omni Diet, I urged readers to exercise with a fighting spirit. That’s a fitting sentiment, because our exercise time is worth fighting for. Yes, we’re all busy as mothers, wives, and businesswomen, but we can only show up for those roles 100% if we’re taking care of ourselves. Exercise is a key part of that preparation. Here, I’ll break down some of the benefits of exercise and why it’s truly a fail-safe step toward making women feel healthier, happier, and more empowered. Then we’ll explore the many ways you can blast out of your fitness rut (or resistance) by making exercise an anticipated and exciting part of your daily routine. Mental Benefits of Exercise for Women Exercise has very real impacts on the brain, according to a 2017 scientific review that examined its effects on mood, cognition, neurophysiology, and neurochemical pathways. It was determined that the 3 most consistent cognitive/behavioral effects after a single exercise session are improved executive functions, enhanced mood states, and decreased stress levels. Neurophysiological changes were also reported, especially in neurochemical levels—including neurotransmitters, metabolites, growth factors, and neuromodulators. It’s no surprise, then, that exercise offers so many benefits for mental health. Even 5 minutes of moderate exercise has shown to boost happiness. One study even found exercise as effective for mood elevation as the antidepressant Zoloft! But the benefits of exercise carry on far longer than pharmaceuticals, without any negative side effects. People with mental health conditions, including depression, anxiety, and panic attacks, as well as those with general stress, can reduce symptoms through exercise. In fact, I find that movement can be as relaxing as meditation. When I’m focused on my body and breathing during a kick-butt sweat session, it’s pretty much impossible to let my mind race or ruminate on problems. Then, afterward, I always feel mentally and emotionally calmer, clearer, and restored. I also get a much-needed burst of energy to tackle my day (one reason why I love exercising in the morning). And I notice a sense of greater peace, joy, and optimism that carries throughout my day and life. What’s not to love? Physical Benefits of Exercise for Women Many women start working out to achieve weight loss or a more toned, sexier-looking figure. But we shouldn’t overlook the numerous physical benefits of exercise that are taking place inside the body, including: Lower blood pressure and cholesterol Reduced risk for heart attacks and diabetes Greater lung efficiency A stronger immune system Improved muscle and heart strength Lowered production of stress hormones Reduced levels of inflammation in the body Decreased joint pain Lower blood sugar Boosted sensitivity to the hormone leptin, which signals your body to stop eating when full Burning of belly fat, which can otherwise increase inflammation For women’s health specifically, it’s also important to note the link between breast cancer and exercise. European researchers, looking at the data of 4 million women, noted that an hour or more of daily exercise cuts the risk of breast cancer, regardless of age or weight. Women who engaged in the most exercise lowered their risk by a whopping 12%. Find Your Why Whether you’re just starting an exercise routine or a seasoned veteran, don’t forget to find your why. I’ve outlined a long list of benefits for you here, but what are the top benefits you get from exercise? Perhaps you enjoy the way hiking or walking gets you outdoors in the fresh air and clears your head. Maybe yoga reduces your stress levels or gives you a burst of energy at mid-day. Or maybe you’ve noticed better focus and serious self-empowerment thanks to your martial arts practice. Write down all your benefits. While you’re writing, don’t forget to add the domino effect that exercise creates throughout your day and your life. Ever notice how an intense workout leads to eating healthier foods afterward, or promotes a great night of sleep? Do you find that exercising with friends or family brings you closer together? And it’s definitely worth noting that working out boosts your metabolism, encouraging more calorie burn around the clock. Make sure to list all the positive effects you reap, even after the exercise ends. This list will help motivate you to prioritize movement every day. But you’ll also want to pay attention to how you feel on those days when you don’t exercise. You might feel less energetic or more stressed-out, or you may find yourself reaching for unhealthy foods that make you feel even worse. Don’t beat yourself up when you’re starting or trying to stick with a routine—just remain aware. Use that information to adjust your behavior for next time, not to get stuck in self-pity! Finding More Joy in Movement In The Omni Diet, I outlined an exercise plan of strength training and interval training or walking, which requires only 30 to 60 minutes each day, 6 days a week. But it’s important to enjoy your movement routines, so I also recommend racking up daily activity in whatever ways you consider the most fun. I’m going to outline a few tried-and-true ideas here—try them out and see what works for you. Mix and match your tactics, and continue to change them up so you’re never bored. Dance is an activity you can do anywhere, anytime—no equipment needed. Just put on some upbeat tunes and move your body. Of course, you don’t need to leave your living room or know any fancy moves. But you can opt for dance lessons or formal dance practice, which has the added benefit of exercising the mind and, in a class setting, offers brain-boosting social bonding time, too. Yoga, stretching, or tai chi involve gentle movement, so they’re ideal for those who avoid high-impact routines. Studies have established the stress-reducing effects of mind-body exercises like yoga and tai chi. These kinds of exercise can also improve mental focus, memory, and other cognitive processes, while reducing symptoms of anxiety and depression. Outdoor cycling offers a one-two punch of feel-good effects. First, getting outdoors in a natural setting helps reduce depression and boosts mood (score bonus points for cycling near water). You’ll also receive a dose of vitamin D and increase the feel-good neurotransmitter serotonin. Meanwhile, cycling itself energizes the body and brain—just be sure to protect your head with a helmet. Everyone knows I’m a huge fan of strength training. That’s because it has been designated as exercise’s #1 mood booster, according to a review of 38 studies. These researchers found that anaerobic activity like weightlifting improves mood in as little as 10 minutes, with the best results coming from moderate-intensity strength training. My husband, Daniel, adores ping-pong, but any paddle or racket game is a great choice. Whether you enjoy pickleball, tennis, or badminton, you’ll be engaging multiple areas of the brain, increasing blood flow, and sharpening your hand-eye coordination and footwork. Plus, the bursts of energy you need to run around the court mimic interval training. It’s a total-body booster—and so much fun. Changing Your Attitude Toward Exercise In our busy world, taking time out to exercise is one of the most essential forms of self-care. When you start looking at movement as a joy and not a chore, you’ll find that your entire relationship to it changes. You’ll soon catch yourself grabbing more chances to move throughout your day. For women especially, this simple shift in perspective can literally be a lifesaver!
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Can Collagen Help Your Mental Wellbeing?
Collagen has become a buzz-worthy ingredient in recent years, popping up in a plethora of edible products—from foods and beverages to nutritional powders and oral supplements. We’ve seen celebrities and health experts alike touting the benefits of collagen on social media and TV shows. But, unlike other ingredients that offer loads of hype and not enough proven results, collagen has also received well-deserved attention from the scientific and medical communities. Perhaps the most exciting news about collagen is the impressive array of health-boosting benefits it offers. When many people think of collagen, they may imagine glowing skin and healthier hair and nails. Yes, these are welcome side effects of taking collagen supplements—but they’re only the beginning. Collagen can also promote everything from gut and heart health to stable blood sugar. And did you know that it’s even beneficial for your mental health? The numerous healing powers of collagen, particularly its cognitive-enhancing effects, have inspired BrainMD’s groundbreaking new formula, Smart Collagen. This supplement, in an easy-to-use, highly potent formulation, offers a long list of benefits, and it’s become my newest go-to for optimizing my physical and mental health. What Is Collagen? Collagen plays a crucial role in maintaining the integrity of our skin, joints, bones, and connective tissues. It’s the most abundant protein in the human body, but a lot of harmful modern-day lifestyle choices work to deplete it. A diet with excess sugar and refined carbs, overexposure to the sun, environmental pollution, smoking, drinking alcohol, and inadequate sleep or exercise can all decrease collagen. Other factors are beyond our control—for example, aging naturally diminishes collagen production in the body. Less collagen creates less skin elasticity, leading to typical age-related side effects like wrinkles and a sagging or drooping appearance. But when it comes to collagen supplements, it’s important to seek out the right types—they’re not all created equal. There are actually 28 types of collagen, only 5 of which are most commonly used for supplements. Any of these types must be made into a form that can be used by the body. One of these forms is hydrolyzed collagen, which includes collagen peptides. Smart Collagen’s Powerful Potency Smart Collagen, with its groundbreaking porcine formula, is one of the most potent and scientifically advanced collagen supplements currently on the market. That’s because it contains up to 30 times the level of bioactive dipeptides—proline-hydroxyproline (PO) and hydroxyproline-glycine (OG)—compared to standard collagen peptides. Smart Collagen contains over 3,000 parts per million (ppm) of PO and OG, while typical collagen supplements contain less than 100 ppm. Smart Collagen has been created through cutting-edge research and advanced hydrolysis technology. Unlike some other types of collagen—including collagen-enhanced foods and vitamins—Smart Collagen combines the specialized peptides PO and OG to maximize efficacy and benefits. These are scientifically shown to be more effective in delivering the rejuvenating benefits of collagen to your brain and body. Consuming collagen isn’t enough to get the full benefits; it has to be able to be utilized by the body. Smart Collagen is therefore optimized for bioavailability and absorption. Benefits of Collagen Because Smart Collagen is rich in collagen type I (ideal for bone strength and skin health) and type III (supportive for muscles and blood vessels), it does wonders for supporting and maintaining radiant, glowing skin and healthy bones. But it also delivers improved cognition. It’s one of the only collagen products on the market that’s specifically recognized for its advanced nootropic, or cognitive-enhancing, benefits. Smart Collagen is also proven to help optimize joint health and mobility, contribute to bone formation, support healthy blood sugar metabolism, and speed up post-workout recovery time, among other benefits. Collagen’s importance in overall health has led researchers to explore its wide variety of uses. One 2021 review of clinical studies noted that collagen has been studied for skin regeneration, bone defects, sarcopenia, wound healing, dental therapy, gastroesophageal reflux, osteoarthritis, and rheumatoid arthritis. It’s even been tapped for treating COVID-19. Meanwhile, various studies have established that supplementing your diet with collagen peptides can help support the synthesis of new collagen, promote dermal repair, support cellular rejuvenation, and enhance skin radiance. Let’s review in more detail some of the benefits of Smart Collagen: Improved Skin Health: You’ll notice a visible difference in your skin’s texture and tone within just 4 weeks of taking Smart Collagen. The collagen featured in this supplement has been shown in clinical research to promote firmer, smoother, and more elastic skin. Cognitive Function: Research suggests that ingesting 5 grams of collagen peptides per day (with concentrated levels of PO and OG, as found in Smart Collagen) improves brain structure, memory, and language-related cognitive function after just 4 weeks. Joint & Bone Reinforcement: Smart Collagen offers crucial support for your body’s structural integrity, promoting long-term joint and bone wellness. Gut Health & Vitality: Smart Collagen helps fortify gut health, a cornerstone of overall well-being and immune system function. Healthy Blood Sugar & Insulin Levels: Smart Collagen helps promote healthy insulin sensitivity, which is a key factor in maintaining stable blood sugar levels. Cardiovascular Support: Clinical research suggests that supplementing with 2.5 grams per day of collagen peptides (with concentrated levels of PO and OG) for 12 weeks can significantly reduce baPWV, which is a marker for arterial stiffness. Smart Collagen: An Easy Addition to Your Daily Routine Anyone who knows me knows that my time is precious and my life is full. As a mom, wife, author, speaker, expert, and much more, when I’m considering a new addition to my life, it needs to fit seamlessly into my routine. That’s why I love the format of Smart Collagen—it’s super easy to slip into your daily morning ritual. To kickstart your day with a rejuvenating brain and beauty boost, simply grab one packet of Smart Collagen, packaged in a pre-measured portion for maximum ease. We recommend first dissolving Smart Collagen in hot water, then you can blend it into your morning smoothie, add to your coffee, or effortlessly mix into your meals. It’s incredibly versatile and is ready to consume in moments. In addition, its neutral taste means you’ll get all the benefits of collagen without changing the flavor of your favorite foods or beverages. Smart Pairings with Smart Collagen While collagen clearly boasts a long list of benefits for the entire body, I’m most excited about its positive effects on cognitive health, which translates into mental health. For best results, I recommend pairing Smart Collagen with other brain-boosting products from BrainMD. For example, Brain & Memory Power Boost will help support your body in recovery, memory, and cognitive function. This supplement addresses 5 different mechanisms underlying brain function, so you can feel more mentally sharp and focused at any age. And I love reaching for BrainMD’s OMNI Protein powder for an extra boost of bioavailable protein to fuel my body and brain. It helps rev up your energy, supports gut health, and enhances your brain function. Thanks to delicious flavors like Vanilla and Chocolate, you can toss it in your morning smoothie right alongside your Smart Collagen packet. I love how these products can work in tandem for maximum ease and benefits. Collagen for Mental Health The right collagen supplement can transform not only your looks, but your health and your life. Smart Collagen’s revolutionary formula, scientifically shown to outperform other collagen supplements in head-to-head clinical research, will get you results in weeks and keep your body functioning at its best. Helping me look, feel, and perform better, this superstar supplement has already become a core element of my daily well-being routine.
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How to Change Your Mindset: Reframing Your Thoughts for Better Outcomes
Ever find yourself trapped in a never-ending spiral of negative thoughts? Have you been so busy blaming others that you feel helpless to create better outcomes in your life? Or do you often spin out of control thinking of everything that could—or will—go wrong? My husband, Dr. Daniel Amen, calls these (and other self-defeating thoughts like them) ANTs, or automatic negative thoughts. They can have numerous downsides: putting a damper on your day, interfering with your closest relationships, or sabotaging your personal goals. Over time, they keep you stuck in a loop of grief, sadness, frustration, anxiety, and stress. They can even affect your physical health. But here’s the good news: You don’t have to believe every negative thought that pops into your head. The Negativity Bias There’s no need to beat yourself up for your negative thoughts—human beings are hardwired to have a negativity bias. In human evolution, it was necessary to scan for danger in the environment, thus setting off the fight-or-flight response to keep us out of harm’s way. Negative reinforcement and negative external input also can help our brains to develop, speeding up learning and allowing for more complex cognitive/neural processing. Negative facts can even help us judge a situation more quickly. In our modern world, these earlier human developments can feel like they work against us, not for us. But eliminating negative thoughts isn’t the ultimate goal. Trying to maintain only positivity all the time is unrealistic, leading to denial and potential harm. Having some level of anxiety is still what keeps us safe, encouraging us to protect ourselves and avoid reckless risk-taking. On the other hand, too much anxiety can lead to serious side effects, too, including an increased risk for mental health conditions, or worsening of pre-existing conditions. Constant stress and negativity can play a role in developing cognitive problems, memory loss, and dementia or Alzheimer’s. The bottom line is, we don’t want to foster all negative or all positive thoughts; instead, we want to strive for accuracy and honesty in our thinking. Killing the ANTs If you’ve noticed that you’re constantly battling automatic negative thoughts, congratulations—awareness is the first step in creating change. But if you aren’t yet aware of how your thoughts can skew your outlook, ask yourself if any of the below categories sound familiar. Here are the 9 types of ANTs that can drag you down: All-or-Nothing ANTs: Also known as black-and-white thinking, this ANT fools us into believing something is all good or all bad. The reality is, life is much more complex than that, and you can find positives even in challenging situations. Less-Than ANTs: A big problem in our social media age, this habit makes you constantly compare yourself to others—and believe you don’t stack up. Just-the-Bad ANTs: When you’re hyperfocused on only the negatives in a given situation, you overlook anything good that might come out of it. Guilt-Beating ANTs: We keep ourselves stuck in guilt when we always think we “should,” “ought to,” or “have to” do something to make ourselves more acceptable. Labeling ANTs: Feeling judgmental? Attaching a negative label—to yourself or someone else—is tempting, but it only makes you feel worse. Fortune-Telling ANTs: People can imagine the worst possible outcome even when they don’t have any basis for it. But predicting a doomed future is more likely to make it happen. Mind-Reading ANTs: When you try to read other people’s thoughts, you’re apt to assume the worst—even without any proof. If-Only and I’ll-Be-Happy-When ANTs: Life is lived in the present, not the past or future. Constantly regretting or wishing to change what has happened is as harmful as always believing things will get better later. Blaming ANTs: When you point fingers and fail to take responsibility for your life and actions, you remain mired in a victim mentality, feeling hopeless and helpless. Questioning Your Thoughts Now that we’ve established some of the harmful thought patterns that may be at work, what can you do to start changing them? First, learn how to question and correct the thoughts you have. Here’s a revolutionary idea: Your thoughts aren’t necessarily true, and you don’t have to believe them. Instead, use the below 4-step strategy when you experience a negative thought. This simple technique was developed by my husband and inspired by his mentors, including the psychiatrist Aaron Beck, who pioneered cognitive behavioral therapy (CBT), and the teacher and author Byron Katie. Write down your automatic negative thought(s). Identify which type of ANT is at work (refer to the list above). Ask yourself if the thought is true. If your answer is yes, ask again: Are you 100% sure it’s true? Identify your feelings about the thought. Then imagine how you’d feel without that thought. When you incorporate this simple technique throughout your day, and then practice it consistently, you’ll be amazed at how your life can change. Don’t be discouraged if your patterns don’t transform right away. These negative thinking habits weren’t developed overnight, so they will take time to change. But, with repetition, you’ll notice that you’re less weighed down by negativity and are more able to put your thoughts in perspective. Ultimately, you’ll help alleviate symptoms of stress, anxiety, and depression, and be able to more easily work through past upsets and current challenges. How to Change Your Mindset: Proven Strategies! While the above steps will drastically reduce stress and negativity, don’t forget to add in other practices to support your new, more balanced view on life. Here are some of my favorites: Take Responsibility There’s a difference between responsibility and blame. This isn’t about feeling bad about yourself—it’s about understanding your part in any past or current problem. Ask yourself: What can I do right now to help the situation—and what is beyond my control? Do what you can and let the rest go. Be realistic about your role and your responsibility. If you’re never at fault, you’ll feel powerless over solving the problems in your life. Process Emotions in a Healthy Way Journaling, daily gratitude lists, yoga, tai chi, meditation, breathing techniques, exercise, dance, nature walks, creative pursuits, beloved hobbies—these are just some ways to feel better fast. Find the tactics that work best for you and use them as needed. Keep in mind that these will evolve over time and according to your specific needs. Sometimes, you’ll want the calming effects of a hot bath and a journaling session; other times, an intense, aggression-releasing workout is the best solution. Mix and match to fit the moment! Seek (and Give) Support. No one has to tackle stress, anxiety, or negative feelings alone. Call up a friend, family member, or clergy member. Talk to a trusted therapist about your struggles (you might look for one who uses CBT, which teaches you to challenge negative thought patterns). Also, try giving back to feel better about yourself. Many studies have shown the positive physical and mental effects of helping others. Finally, support your physical body with the basics of self-care: quality sleep, a well-balanced diet, and nutritional supplements such as fish oil, saffron, and curcumins, all of which promote positive moods. Change Your Mindset, Change Your Life You might be surprised to find that, with more honest and less-reactive thinking, stressful situations lose much of their sting. Challenges in life are a given, and they’ll never stop coming at us, often from unexpected angles. What’s most important isn’t what happens to us, but how we handle it. By incorporating stress-reducing habits and maintaining a healthy distance from your thoughts, you’ll be better prepared to face and work through whatever comes your way.
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How Berberine Can Help With Appetite Control & Balance Your Glucose Levels
Have you had a difficult time losing weight—or maintaining your weight loss? Have you tried numerous diet fads, only to be disappointed with the results? If so, you’re not alone. Many of our modern-day quick fixes for weight loss are not backed by scientific studies, and they aren’t sustainable in the long-term. No wonder so many Americans find themselves trapped on the discouraging seesaw of weight fluctuation. But as the science and technology behind optimizing health progresses, here’s some good news: You can take advantage of a science-backed approach to metabolic wellness that actually provides results. A new formula from BrainMD called Smart Metabolic Burn acts as a natural appetite suppressant that will help burn fat, balance glucose levels, and regulate metabolism in as little as 12 weeks. How Smart Metabolic Burn Works Metabolism is an always-fluctuating influence in our bodies, dependent on factors like muscle mass, physical activity levels, and age. As we age, muscle mass naturally declines, and many people find it more difficult to keep weight off. But many other factors may also be wreaking havoc on your metabolism, especially unhealthy lifestyle choices like drinking alcohol, consuming sugar (including high-glycemic carbs), and eating fried foods. With habits like this now forming the basis of the Standard American Diet, it’s no wonder that so many people are looking for a “magic bullet” for weight loss. Unfortunately, as you may have found, these products come with a lot of promises and not enough results. To help change this pattern and offer an effective solution, Smart Metabolic Burn was created with a one-two punch of clinically studied ingredients, berberine and oleoylethanolamide (OEA), in a single formula. The supplement is designed to help optimize metabolism, activate fat burning,and promote weight control (just make sure you commit to a healthy diet and regular exercise, too). The formula also supports a healthy inflammatory response and improves insulin sensitivity, especially among those who have blood sugar issues. Many people can benefit from adding Smart Metabolic Burn, a twice-a-day supplement, to their daily routine. It’s ideal for those seeking support for their metabolic, cardiovascular, and GI health. Others may be struggling with cravings or overeating, or have had difficulties maintaining healthy blood sugar levels. And if you’re a woman, especially one who’s experiencing age-related complications, note that clinical studies have demonstrated the supplement’s support for better weight management and reduced oxidative stress within this demographic specifically. Berberine Benefits If you’re not familiar with the ingredient berberine, let’s review some key facts. Berberine, derived from benzylisoquinoline alkaloids found in medicinal plants, has been long established as a promising natural ingredient for metabolic concerns. It’s been used for years in traditional Ayurvedic and Chinese medicine. To maximize effectiveness, Smart Metabolic Burn contains the bioactive form of this ingredient, called dihydroberberine. This allows for rapid absorption in the intestines, ensuring the body can harness its full metabolic benefits. Here’s how it works inside the body: Berberine naturally improves your blood sugar regulation and aids weight loss because it increases the IGF-1 (insulin-like growth factor 1) hormone. This process then stimulates an increase in insulin production, which encourages the body to become more insulin-resistant over time. Ultimately, this helps promote better health and weight loss. And, unlike many diet fads and “miracle” ingredients, berberine has been the subject of scientific study and shown promise for its weight loss capabilities and positive effects on metabolic processes. In one study, berberine was shown to prevent fat accumulation, both in vitro and in human beings. Berberine not only produced weight loss, but it significantly reduced blood lipid levels. Researchers concluded that “berberine is a potent lipid-lowering compound with a moderate weight loss effect,” and may even be able to assist with osteoporosis treatment and/or prevention. Another study on berberine concluded that it improves insulin sensitivity by inhibiting fat store, as patients with metabolic syndrome were able to decrease their BMI with berberine treatment over 3 months. And recent findings published in a November 2023 issue of Frontiers in Pharmacology noted that berberine “works against lipid metabolic diseases by synergistically regulating multiple lipid metabolism-related targets in the liver, gut, and blood vessels.” As used in Smart Metabolic Burn, berberine can help decrease abdominal fat and waist-to-hip ratio, activate AMP-activated protein kinase (AMPK) to combat visceral fat, regulate blood sugar levels, support digestive health, promote cardiovascular health, and provide nutritional support for women experiencing hormonal or age-related issues. Essentially, it helps optimize your body’s natural fat-burning potential while offering a long list of additional health benefits. It primes your body for metabolic wellness, acts like a natural appetite suppressant that activates fat burning, and is clinically formulated to support healthy weight management. Optimizing Results With OEA Berberine is only one part of the Smart Metabolic Burn equation. The other star ingredient is Oleoylethanolamide (OEA), which has been shown to reduce overall inflammation and oxidative stress in the body. This is especially helpful for people who are trying to work out more often or change their body composition. Blending berberine and OEA in one powerful blend, Smart Metabolic Burn is the first product of its kind that’s been clinically studied for its effects on weight management and inflammation. The powerful compound OEA works to reduce appetite and enhance metabolism. It’s been recognized in the scientific community as offering a novel approach to weight management. That’s because it works synergistically in the body to reduce overall food intake, stimulate lipolysis (the breakdown of triacylglycerols into free fatty acids and glycerol), and increase feelings of satiety. Its weight loss effects have been examined in studies, which show that OEA activates peroxisome proliferator-activated receptor-α. This process reduces blood lipid levels and helps break down unhealthy visceral fat, especially around the abdomen. Say Goodbye to Frustration, Say Hello to Results If you’re tired of struggling with your weight, don’t be discouraged. So many Americans have tried every last weight loss solution, only to be disappointed with the results—or even gain back more weight than they lost. Others find themselves stuck on a weight loss plateau, finding that the scale won’t budge after making some amount of progress. And yet others are fighting a constant battle with unhealthy habits and thoughts around food. That’s why it’s so important that Smart Metabolic Burn is clinically formulated for sustainable weight control. It’s not a quick fix or a fad, but a supplement that works within the body to actually address the root cause of weight-related challenges. Thanks to its targeting of inflammation in the body and its decreasing effects on oxidative stress, Smart Metabolic Burn addresses the underlying causes of weight gain, rather than keeping you stuck in the never-ending cycles associated with yo-yo dieting. Let’s review the many benefits of Smart Metabolic Burn: Supports metabolic health Reduces oxidative stress Promotes and helps regulate healthy blood sugar levels and insulin sensitivity Supports metabolism of fat in the liver Maintains healthy cholesterol and triglyceride levels Supports a healthy inflammatory response within the body Benefits body composition (when paired with diet and exercise) Supports gut health Promotes cardiovascular health Encourages sustainable weight management Ultimately, this formula is ideal for those who struggle with everything from food cravings to overeating. All 3 ingredients found in the supplement—berberine, dihydroberberine, and OEA—have been shown to decrease the desire to eat in excess while increasing feelings of fullness or satisfaction when eating. And, even though this is a very promising supplement for menopausal women and those who have been diagnosed with prediabetes, all adults over 18 (both men and women) can take advantage of the anti-inflammatory and metabolic effects of Smart Metabolic Burn. Rewrite Your Weight Loss Story For those who have tried a long list of weight loss and other health supplements without experiencing the transformations they hoped for, Smart Metabolic Burn can be a game-changer. With science-backed benefits and a powerful combination of superstar ingredients shown to support the body, this formula leaves fads behind and instead targets real results. Give Smart Metabolic Burn a try today!
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From Heartbreak to Healing: Overcoming the Pain of Losing a Pet
Back in 2020, on “The Brain Warrior’s Way Podcast,” my husband, Dr. Daniel Amen, and I discussed a study that explored the connection between having a cat and increased happiness. Researchers found that typical interactions with a cat—including petting, training, and feeding—increase blood flow to the front of the brain, especially the medial inferior prefrontal cortex. Daniel calls this “the happy part of the brain.” Not surprisingly, findings from a 2023 edition of the American Psychiatric Association’s (APA) Healthy Minds Monthly Poll found that 86% of Americans believe their pets have a positive impact on their mental health. So many of us love our pets as if they were our children. No matter what kind of mess they might make in the house or what funny quirks they have, we can’t help but feel better when they’re around. But what happens when a pet reaches the end of its life? Ask anyone who’s had a pet—their death can sting as much as losing any other member of the family. At the same time, because it is a pet and not a human being, others around you—co-workers or friends, for example—may not understand or validate your grief, which can complicate your feelings even further. But it’s crucial to go through a grieving process for your pet, just like you would with any loss. The Symptoms of Grief When your pet dies, it’s natural to feel deep sorrow. The APA defines grief as “the anguish experienced after significant loss,” which can cause “physiological distress, separation anxiety, confusion, yearning, obsessive dwelling on the past, and apprehension about the future.” In addition, losing a pet may fall under the subcategory of disenfranchised grief, which refers to types of grief that may be overlooked or not treated as seriously as, for example, the death of a human loved one. While everyone responds differently to grief, there are a variety of symptoms that commonly present themselves after loss. In serious cases, someone may experience depression or suicidal thoughts. Others may struggle with getting proper sleep or demonstrate the aftereffects associated with PTSD. And still others may notice changes in eating patterns, feelings of numbness or overwhelm, or intense emotions, such as sadness, anger, fear, or guilt. The main point to remember is that these reactions are normal. They also don’t unfold in any linear fashion—they may come in waves, intensifying and then lessening over time. In other words, grief does not occur on a schedule. The classic 5 stages of grief (denial, anger, bargaining, depression, and acceptance) don’t necessarily happen in this exact order, and you could feel a mixture of them all at once. It’s also worth noting that disenfranchised grief may feel more complicated. That’s because other people often don’t provide outer validation for your grief, while a lack of societally approved grieving rituals can prevent proper processing of the difficult emotions that are bound to arise. But that doesn’t mean you can’t take steps to cope with the loss of your pet. Just the opposite—these factors make it even more important to care for yourself in the wake of your loss. 5 Tips to Cope With The Loss of a Pet While keeping in mind that the process is unique to each person and that we’re entitled to our grief, certain activities can help you work through this loss and cope in healthy ways. Here are some suggestions to get you started. 1. Acknowledge Your Emotions Because others might not understand your feelings of loss when it comes to the death of a pet, it’s crucial for you to acknowledge and validate them for yourself. Therefore, take the time to face your emotions and to be gentle with yourself as you work through them. Don’t judge yourself for feeling sadness, anger, or loneliness. If it feels appropriate, you may choose to engage in typical rituals, such as a funeral or memorial service, to obtain some closure after your pet’s passing. 2. Channel Your Emotions Positively An uplifting project can be just the thing that raises your spirits, helps you grieve, and gives you something constructive to do while you’re working through your emotions. For example, you can journal about your feelings or favorite memories with your pet. You can write a letter to your pet, saying goodbye and expressing your love and gratitude for the times you’ve shared. Or you may want to create an album or scrapbook with photos and other mementos of your deceased pet. While it’s important to face your emotions, at other moments you may simply want to take your mind away from the grief. In these times, try channeling your energy into a creative pursuit, like making a poem, song, or painting. You may want to hop on a phone call with a loved one or make a gratitude list. You can spend quality time with friends and family in person to help boost oxytocin, the “cuddle hormone.” Or make an effort to give back in your community—a tactic that’s proven to boost your outlook in both the short term and long term. 3. Keep Moving Pets like dogs usually get us outside and moving every day—that’s one of their many benefits. When possible, keep up those activity levels so you can still get the positive mood boosts associated with movement. Exercise and exposure to nature have been shown to restore the body, mind, and spirit. If you can’t get outside, try an indoors workout or even just dancing in your living room—these can be great for working through feelings like anger and frustration. 4. Maintain Your Basics Don’t forget to take care of your physical body at this time. Grief can actually lead to physical effects, including fatigue, gastrointestinal issues, increased levels of cortisol (the stress hormone), and immune imbalances, to name a few. To ensure quality sleep and beat insomnia, try supplements such as melatonin (1 mg), vitamin B6 (10 mg), magnesium (100 mg), GABA (300 mg), 5-HTP (50 mg), and theanine (100 mg). Also make sure that you’re practicing the core tenets of good sleep hygiene so that your body has enough time to repair itself overnight. In addition, eat a well-balanced diet that’s rich in fiber, healthy fats, lean protein, and nutritious herbs and spices to support your overall health. As tempting as it can be to eat junk food when you’re feeling down, the reality is that a poor diet is only going to depress your mood even further. Finally, stay hydrated with plenty of water. 5. Don’t Isolate When grief strikes, many people are afraid or unmotivated to reach out for help. But remember that asking for help is a sign of strength, not weakness. Consider joining a grief support group, talking to a therapist or counselor, or calling a mental health hotline to discuss your feelings. Chances are, you’ll find that almost everyone has had a similar experience, and you’ll feel less alone. In serious cases of grief, you might want to seek out medical help. But, since grief can be misdiagnosed as various psychiatric conditions, before taking any medications or making other major changes, you might benefit from a brain SPECT scan. This will help in creating an effective customized treatment plan if needed. Take Your Time Moving Through Grief When it comes to coping with grief and loss, perhaps the best tip is to simply give yourself patience and time. We can’t speed up, predict, or opt out of the process, and that’s OK. Some days, you may find yourself exhausted; other days, you’ll be flooded with gratitude for the time you spent with your pet. Know that your feelings are normal, valid, and just part of being human. Practice self-compassion as you work through your grief and move forward on the path toward acceptance, hope, and healing.
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Why Tana Amen Loves Taking Ashwagandha for Better Sleep
You’ve probably heard me talk many times before about my past struggles with sleeping—and just how important quality sleep is for total health. Lack of sleep, or poor-quality sleep, has been associated with a long list of health problems: type 2 diabetes, high blood pressure, heart attack, plus increased risk of car accidents, depression, and substance abuse, to name a few. In addition to long-term effects, too little sleep can throw your daily life into a fog, triggering symptoms like fatigue, forgetfulness, inattentiveness, and irritability. There are so many factors that can interfere with getting a good night’s sleep. For me, it’s taking thyroid medication, but for you the problem might be sleep apnea, drinking too much caffeine or alcohol, or not practicing good sleep hygiene. Luckily, I’m now armed with so much information about getting better slumber—without the use of habit-forming sleeping pills that make you feel like a zombie the next morning. Instead, I know I can tap into the power of natural solutions to help me achieve a full and restorative night of rest. And one of the top tools in my arsenal is ashwagandha. While this ingredient has been used for centuries in some parts of the world, perhaps it has only recently arrived on your radar, as ingredients called adaptogens are receiving more attention by the U.S. medical community and consumers. Or maybe you’ve never heard about it at all. Let’s dig into some facts and scientific findings around this amazing ingredient, including the benefits of ashwagandha and how to use it for better sleep. What Is Ashwagandha? Ashwagandha has long been a revered herb within the ancient practice of ayurveda, which has been used in India as a type of medical and healthcare system for more than 4,000 years. Ayurveda translates to “life knowledge” or, as some call it, “the science of life.” Unlike many doctors’ approach in the Western world, this holistic system takes into account a wide range of healthcare aspects, from spiritual practices to diet and exercise—not just medicine. Ultimately, the goal of using ayurvedic principles is to achieve balanced well-being in mind, body, spirit, and environment. Ashwagandha’s scientific name is Withania somnifera, but it’s also commonly known as Indian ginseng and winter cherry. The word ashwagandha means “smell of the horse,” named after the plant’s pungent natural odor. Its Latin name, somnifera, means “sleep-inducing.” The entire plant—roots, leaves, and stems—has traditionally been utilized for its health benefits, but the root preparations are most common and have been the most extensively researched. Benefits of Ashwagandha Within ayurveda, ashwagandha is respected as a rejuvenating, health-promoting plant. This has been backed up by the modern scientific community, with studies pointing to its beneficial chemical constituents, including flavonoids, phenolic acids, alkaloids, saponins, tannins, and withanolides. Researchers have suggested that it could have anti-cancer, immunity-boosting, cardio-protective and neuro-protective properties, as well as anti-aging, anti-stress, and anti-diabetic effects. Therefore, it may be helpful in preventing or treating conditions from arthritis and anxiety to neurodegenerative and cardiovascular diseases. It’s also important to note that ashwagandha is an adaptogen. These unique botanicals were explored in the 1940s, when Soviet scientists sought to improve the ability of their athletes, cosmonauts, and soldiers to withstand stress. This category of ingredients is appropriately named, because they help the body adapt to and respond to various stressors. They increase resistance to stress while decreasing the body’s sensitivity to stress. In other words, utilizing an ingredient like ashwagandha actually helps your body perform better naturally, rather than draining your natural reserves or forcing an override of the body’s systems, as is the case with many stimulants or pharmaceutical drugs. In fact, my husband, Dr. Daniel Amen, routinely recommends ashwagandha to his patients who struggle with feeling anxious or tense. It’s a much safer solution than taking benzodiazepines such as Xanax, which can be addictive or even deadly. Ashwagandha, like other adaptogens, has been noted for its positive effects on lowering stress and contributing to enhanced quality of life. That’s why it’s a key ingredient in BrainMD’s Focus & Energy and Calm My Brain, which helps us cope with life’s everyday challenges. Because ashwagandha supports the body’s response to stressors, it promotes a feeling of calm. In summary, human clinical trials studying ashwagandha root concentrates have shown the following effects: Protection against stress and lowering the stress hormone cortisol Reducing anxiety Improving memory, mental focus, attention, fatigue, and sleep quality Reducing food cravings Improving antioxidant defenses Improving thyroid, circulatory, bone marrow, and joint function Speeding up muscle recovery and strengthening Promoting a healthy sex drive Talk about a superstar ingredient! Now let’s look more closely at its potential for promoting better sleep. Ashwagandha for Sleep As noted, clinical trials suggest that ashwagandha extracts may help with sleep, and the National Institutes of Health lists several powerful examples. In one study cited, male and female participants improved their insomnia and lack of restful sleep with a six-week intake of ashwagandha root and leaf extract. The subjects who took ashwagandha extract (versus a placebo) showed improvements in sleep efficiency (time in bed spent sleeping), total sleep time, sleep latency (time taken to fall asleep), and awakening after sleep onset (assessed by a watch monitor on the wrist). They also reported better quality of life. Another trial found similar effects, with ashwagandha intake promoting better sleep quality, sleep latency, mental alertness upon waking, and less perceived anxiety symptoms. Even participants without insomnia who took ashwagandha reported improved sleep. When it comes to the logistics of consuming ashwagandha, many people don’t know where to start. While its strong scent will be mostly neutralized in its typical powdered form (remember that its name means “smell of the horse”), ashwagandha also has a bitter taste. Thus, even in a powder, it doesn’t always mix seamlessly with food and beverages. But don’t let any of these factors detract you from trying ashwagandha for better sleep. I’ve found that bitter tastes can be made much more palatable by combining them with sweet and/or salty flavors. For example, my go-to pairing with ashwagandha in powder form is chocolate. To help you get started, I’ll share a couple of my favorite easy-to-prepare recipes with ashwagandha. They’re so delicious that you won’t even notice the presence of this typically bitter ingredient. First, try whipping up my Chocolate Pudding with Ashwagandha for dessert after dinner. Healthy Chocolate Pudding Dessert with Ashwagandha Ingredients: ½ cup unsweetened almond milk 1 heaping scoop of OMNI Protein Chocolate powder 3 tablespoons (15g) unsweetened cocoa powder 1 medium-size (100g) ripe and frozen banana (Tip: Make your assembly easier by peeling the bananas before putting them in plastic bags in the freezer—then they’ll be ready to go in an instant.) Add 1 handful of spinach for some extra greens goodness ½ teaspoon of ashwagandha powder Blend everything together and enjoy. If you want a sippable smoothie instead, my Chocolate Shake & Ashwagandha is a great option. Simply combine in a blender 1 heaping scoop of OMNI Protein Chocolate powder, ½ cup frozen raspberries, ½ cup frozen strawberries, 1 cup unsweetened almond milk, and ½ teaspoon of ashwagandha powder. This delicious combo tastes like a decadent dessert—but with way more health benefits. Add Adaptogens Like Ashwagandha to Your Routine While ashwagandha is generally a safe ingredient, always consult with your doctor before introducing any new supplement or ingredient to your diet. This is especially important if you may be pregnant or are taking other medications for mental health. Once you have the all-clear, I think you’ll find ashwagandha to be as much of a stress reducer and sleep game-changer as I have. Relish those Zzzs and dream on!
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