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6 of the Best Health Benefits of Coffee Revealed
If you’re like many people, your morning doesn’t truly start until you’ve had that first cup of coffee. But did you know that besides providing a much needed caffeine boost, your daily brew is also packed with surprising health benefits? Well hold onto your mug, because we’re about to unveil some of the top reasons why you should savor every sip of that delicious java. Coffee Basics Coffee is more than just a morning pick-me-up; it’s packed with powerful compounds that can have a positive impact on your health. Caffeine is a key component in coffee. It’s known for its stimulating effects on the brain. Also, caffeine may help support cognitive function, memory retention, and focus. Other bioactive substances found in coffee include calcium, magnesium, and potassium – essential minerals that support muscle function and overall health. Turns out, your morning cup of coffee can do more than just wake you up and kickstart your day? In fact, there are some surprising health benefits to savoring a delicious brew each morning. Here are some of the top benefits of coffee you might not know about… 6 Unexpected Health Benefits of Drinking Coffee Every Day Improved Brain Function Do you ever struggle with staying focused, or experience mental fog, during the day? Well, a cup of coffee might be just what you need to give your brain a boost. The caffeine in coffee may help support various aspects of brain function. When you drink coffee, the caffeine blocks an inhibitory neurotransmitter called adenosine. This may lead to an increase in the production of other neurotransmitters like dopamine and norepinephrine, which help promote neuron firing in the brain. As a result, you may experience improved mood, memory, reaction time, and overall cognitive function. Studies have shown that regular coffee consumption may help reduce the risk of neurodegenerative issues. The antioxidants present in coffee also play a role in protecting brain cells from damage caused by free radicals. Protection Against Serious Illness Coffee also may be a secret weapon against potential illness. Its powerful antioxidants help fight inflammation and oxidative stress, two culprits behind many health conditions. These protective effects are attributed to compounds like chlorogenic acid and polyphenols found in coffee beans. Increased Energy Levels As a natural stimulant, caffeine can help increase adrenaline levels in your body. This boost in adrenaline can lead to improved physical performance during exercise. You may experience enhanced energy and endurance when drinking coffee before hitting the gym or going for a run. Not only can coffee give you an energy kick, it also can help with fat burning. Caffeine has been shown to increase metabolic rate, making it easier for your body to burn calories and potentially aid in weight loss. Lower the Risk of Mood Issues Coffee might have a positive effect on your mental health. Studies suggest that regular coffee consumption is linked to a lower risk of mood issues. The caffeine in coffee can act as a mood enhancer by increasing the production of neurotransmitters like serotonin and dopamine, which play key roles in regulating mood. Also, coffee contains antioxidants that have been shown to have neuroprotective effects on the brain, potentially reducing the risk of developing mood issues. While more research is needed to fully understand the relationship between coffee and mental health, these findings provide an intriguing glimpse into how consistent coffee consumption could offer unexpected benefits beyond just keeping you awake and alert. Improved Oral Health When you think about the health benefits of drinking coffee, oral health might not be the first thing that comes to mind. However, research has shown that coffee actually may have a positive effect on your mouth. Coffee contains compounds that have antibacterial properties, which can help fight off harmful bacteria in the mouth. This can reduce the risk of developing cavities and other dental issues. Unfortunately, adding sugar or cream to your coffee can negate these potential health benefits. It’s recommended that you drink your coffee black or with a natural sweetener. Of course, the biggest drawback here is that coffee can stain teeth. To combat this effect, there are many whitening toothpastes, whitening strips, and whitening dental procedures that can be explored to help remove the brownish teeth stains that often result from consistent coffee consumption. Potential Extended Lifespan Did you know that your daily cup of joe could potentially lead to a longer and healthier life? Studies have shown that regular coffee consumption is associated with a reduced risk of mortality. The antioxidants and anti-inflammatory compounds found in coffee play a crucial role in protecting your cells from damage and reducing the risk of serious illnesses. By incorporating coffee into your daily routine, you may be taking a significant step toward a longer lifespan. How Much Coffee Is Too Much? So, how much is too much when it comes to coffee consumption? While moderate coffee consumption can have numerous health benefits, overdoing it can lead to negative effects on your health. Most adults can safely consume up to 400 milligrams of caffeine per day, which roughly translates to about four cups of brewed coffee. However, individual tolerance levels can vary, and some people may experience jitteriness, sleeplessness, or increased or irregular heart rate even with lower amounts. If you find yourself experiencing any adverse effects after consuming coffee, it might be a sign that you’re exceeding your personal limit. In such cases, it’s best to cut back on your intake or switch to decaffeinated options. Savor the Health Benefits So, the next time you savor your favorite blend of coffee, remember that there may be more health benefits than you originally thought. However, be mindful of what you add to your coffee – those sugary syrups and creamers can quickly negate any potential health or weight loss benefits. Also, remember that moderation is key when it comes to enjoying your daily caffeinated beverage. Listen to your body and adjust your consumption accordingly to avoid potential health concerns. Be sure to consult with your doctor or healthcare professional if you experience any side effects from regular coffee consumption. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Ultimate Guide on How to Start Decluttering Your Home & Life
Decluttering is a fabulous way to energize your home and your life. The clutter that surrounds us can take a toll on us physically and emotionally. Taking time to evaluate what you have, what you don’t need anymore, and what you want to keep can be therapeutic and freeing. Clearing out the unnecessary clutter will almost certainly reduce stress and mess, and create more opportunities for peace, creativity, and relaxation in your home. Why Decluttering is So Hard One of the biggest reasons decluttering your home is hard is due to the decision-making factor. A great way to make the decisions easier is to follow a checklist. Decluttering can come with a lot of emotions. We sometimes hold onto things because we feel sentimental about them. Or maybe it’s not even sentimental, we just feel guilty about throwing things out. Other times we hold onto things from a scarcity mindset. We’re afraid that if we throw something out that we don’t use, we might need it “someday” in the future. These are usually small items that are replaceable, that we can borrow, or find a substitute for if that “someday” does come around. Give yourself permission to let go of the guilt and live in abundance. Believe that if someday you need that random ball of twine that has been in your drawer for years, you will be able to get some in the future. Alright, now that you’ve decided you want to start decluttering your home and your life, where do you start? We’ve got you! Start with our checklist and take it one room at a time. Declutter Checklist A checklist isn’t only helpful with giving direction as to what to do next, but it also gives you that satisfying feeling of being able to check something off of a list. It’s a simple act that can keep you motivated and help you to feel empowered. 50 Things That You Can Declutter in Your Home Right Now Bathroom Expired makeup, medication, and sunscreen Skin care products you haven’t used in a while Old towels or washcloths Empty or almost-empty products Dried-out or old nail polish Skincare samples Stretched out hair ties and broken bobby pins Old toothbrushes Duplicate hair tools like combs and brushes (keep only your favorite) Hotel toiletries Anything else that you no longer need, use, or want Bedroom Paper clutter Books that won’t be read again Unused or unnecessary furniture Worn out sheets Clothes that no longer fit Clothes that you haven’t worn in over a year Worn out shoes Extra hangers Socks with holes Broken jewelry Old and excess purses or baggage Anything else that you no longer need, use, or want Kitchen Expired food Excess cooking tools Excess dishes Appliances you don’t use Old dish rags Cleaning supplies that you don’t use Fridge magnets that you don’t care about Unmatched food containers Excess plastic or paper bags Anything else that you no longer need, use, or want Living Room Old magazines Paper clutter Excess blankets and pillows Decor that you no longer like Excess electronics or remotes Extra cables or chargers Hobby items that are no longer used Anything else that you no longer need, use, or want Kids Rooms & Playroom Broken toys Unused or outgrown toys Paper clutter Games or puzzles with missing pieces Used up activity or coloring books Outgrown clothing Old shoes Extra blankets or pillows Anything else that the kids no longer need, use, or want Now that we’ve gone through your home room by room, it’s worthtaking a moment to mention a few of the intangible things in your life that you can get rid of today. [wc_box color="secondary" text_align="left" margin_top="" margin_bottom="" class=""] 3 Intangible Things That You Can Throw Out of Your Life Right Now Guilt We all feel unnecessary guilt from time to time. Remind yourself to let it go with these positive affirmations: I am enough. I am doing enough. Excess Media It’s easy to consume social media when we’re feeling bored, tired, or stressed. Throw this out, and you can feel new energy and productivity right away. People Pleasing You don’t need to please everybody, it’s impossible actually. Setting boundaries and only saying “yes” to the things that are important to you is a powerful way to feel less clutter in your life. [/wc_box] How to Make Decluttering a Daily Habit Tackling everything all at once can be overwhelming. Instead, try doing a little at a time. Look for a place in your daily routine to add a few minutes of organizing or decluttering. The end of the day is a great time to reset and do a little decluttering. Set a Timer If you have a limited amount of time to spend on decluttering, set a timer. This simple act can keep you motivated to keep working and allow you to stop when it ends. The 10 Item Trick Make it a habit to choose 10 items at a time to clear out of a room or space. This little trick will give you a concrete number of items to work on. The items can be large or small. This 10 item trick can be used daily or weekly. Declutter Your Home in Your Down Time When you’re waiting for food to cook, or clothes to finish in the drier, take those few minutes to look in the junk drawer, or toss out old papers. Those little minutes will add up over time, resulting in a tidier space. Anything you decide to purge, should be thrown away on the day of decluttering. This will help you see the physical results of your work as well as help you to avoid spending more time thinking about your decisions. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] TIP: Ask yourself these 5 questions when deciding if you want to keep an item: 1. Do I love it? 2. Do I use it? 3. Would I buy this item now? 4. Is this item worth the space it’s taking up in my home? 5. Could this item benefit someone else? [/wc_box] Make It Fun Add an element of fun while you declutter your home to make it go faster and be more enjoyable. Plus, it can be a great way to multi-task! Here are a few ideas: Turn on music Listen to an audiobook or podcast Call a friend to chat with while you work Invite someone over, or enlist your partner to help Treat yourself to a reward when you complete an area Donate Don’t forget about donating! Old clothing, old shoes, and old hobby items are all great things to consider donating. It can be rewarding to donate something that you don’t use, that you know someone else will enjoy. Focusing on the joy of giving can make it easier to part with the items you no longer need. Learning to Let Go Letting go can be a challenge for all of us. When you feel intimidated by the process of decluttering, try repeating a positive affirmation or mantra such as, “I create the life I want.” This can help remind you that you’re capable, and that letting go can benefit you. Start today and do a little at a time. When you declutter your home, you’ll be better able to make the most of your space and feel the positive effects of a decluttered life. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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How to Make Mushroom Tea: A Guide to Immunity, Mental Clarity, and Adaptogens
Mushroom tea isn’t just a trend, it’s an ancient tradition that’s gaining modern attention for its remarkable health benefits. Let’s dive into the world of mushroom tea and discover how a special blend can enhance its benefits. What is Mushroom Tea? Mushroom tea is a soothing, therapeutic beverage made from various types of mushrooms. Historically, it has been used in various cultures for its medicinal properties, offering a natural remedy for numerous ailments. Choosing the Right Mushrooms for Your Tea Lion’s Mane: A standout in BrainMD’s Smart Mushrooms blend, lion’s mane has been wildly popular in traditional Chinese medicine for over a millennium. Known for its unparalleled brain benefits, it is rich in compounds that stimulate nerve growth factor in the brain.* Turkey Tail, Cordyceps, Reishi, Shiitake, and Agaricus: Each mushroom in Smart Mushrooms powder contributes unique health benefits, from boosting immunity to enhancing mental clarity.* Benefits of Mushroom Tea & Functional Mushrooms Immune System Support: Many functional mushrooms, like reishi and turkey tail, are known for their immune-boosting properties. They contain polysaccharides, such as beta-glucans, which can help stimulate the immune system, making it more effective in fighting infections and illnesses. Cognitive and Nervous System Health: Lion’s mane is particularly noted for its neuroprotective properties. It contains compounds that can stimulate the production of nerve growth factors, potentially improving brain function, enhancing memory, and offering neuroprotective benefits. Stress Reduction and Adaptogenic Properties: Mushrooms like reishi and cordyceps are considered adaptogens, which means they help the body manage stress. They can regulate the body’s response to stressors, reducing the harmful effects of severe stress on the body. Anti-Inflammatory and Antioxidant Properties: Functional mushrooms are rich in antioxidants, which combat oxidative stress and reduce inflammation. This is beneficial for preventing illnesses and maintaining overall health. Energy and Stamina Enhancement: Cordyceps is known for boosting energy levels and enhancing physical stamina. It improves the body’s oxygen utilization, which can lead to better athletic performance and reduced fatigue. Heart Health: Some functional mushrooms have been found to support heart health by improving blood circulation, lowering blood cholesterol levels, and reducing the risk of major heart issues. Gut Health: Functional mushrooms can positively affect gut health due to their prebiotic properties, which help nourish beneficial gut bacteria, thereby improving digestion and overall gut health. Anti-Aging Effects: The antioxidants present in functional mushrooms also can have anti-aging effects as they combat free radicals that contribute to aging and age-related problems. Blood Sugar Regulation: Functional mushrooms may help regulate blood sugar levels, which can be beneficial for people who struggle with insulin resistance. How to Make Mushroom Tea at Home Select Your Mushrooms: Opt for either fresh/dried mushrooms or a specialized blend like Smart Mushrooms powder. Preparing the Mushrooms: Ensure that fresh mushrooms are clean and thinly sliced, or measure the right amount of mushroom powder. Brewing the Tea: For fresh/dried mushrooms, steep in hot water; for mushroom powder, follow the specific preparation guidelines. Flavoring Your Tea: Enhance your tea with natural sweeteners or herbs to suit your taste. Incorporating Smart Mushrooms Powder BrainMD’s Smart Mushrooms powder, which features a blend of six medicinal mushrooms, is an excellent addition to your mushroom tea routine.* It’s organic, non-GMO, and fits well into keto and paleo diets, making it a versatile choice for various lifestyles.* Tips for Enjoying Mushroom Tea To maximize the benefits, consider drinking mushroom tea in the morning or before engaging in activities that require mental clarity. Pairing it with other health practices like meditation or light exercise can further enhance its effects. Mushroom tea, especially when made with high-quality ingredients like BrainMD’s Smart Mushrooms powder, offers a wealth of health benefits.* From boosting immunity to enhancing mental clarity, it’s a simple yet powerful addition to your wellness routine.* At BrainMD, we’re dedicated to providing the highest-purity nutrients to improve your physical health and overall well-being. For more information about Smart Mushrooms and our full list of brain-healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Strategies to Improve Your Problem-Solving Skills
Got problems? We all do. They’re something we encounter daily, both at work and at home. Tackling problems and finding solutions are useful skills that are in high demand. At a basic level, there are three steps to solving any problem: Define the problem Generate ideas for solutions Implement solutions You might be tempted to think that the first step is unnecessary. After all, that’s why you’re here in the first place, to solve a problem. However, defining the problem is arguably the most important step in problem-solving. Albert Einstein is famously quoted as saying, “If I had an hour to solve a problem I’d spend 55 minutes thinking about the problem and 5 minutes thinking about solutions.” When you can spend more time defining the real problem, and not just a symptom, it will be easier to find a lasting solution. How to better define the problem: Ask “why” questions Talk it through with others Write down the problem in words Use graphs or flow charts Now that we’ve talked about the steps of solving a problem and how to better define it, let’s dig into some strategies to help your brain perform at its best for solving problems. “Thanks to a process called neuroplasticity, your brain is continually reorganizing itself by forming new neural connections throughout your life, which gives you the power to make your brain better.” - Daniel G. Amen, MD Neuroplasticity enables your brain to continue to learn and grow throughout your life. Like your muscles, your brain needs exercise to become stronger. Becoming a life-long learner will not only strengthen your brain, but also sharpen your memory, boost confidence, and bring new knowledge and skills into your life. 3 Ways to Improve Your Problem-Solving Skills 1. Regularly Engage in Brain Boosting Activities There are a number of easy and fun ways to strengthen your brain. Adding one or more of these activities into your daily routines can help boost your brain and result in better problem-solving abilities. Work on a jigsaw puzzle - Puzzles can be done on your own, or as a social activity. Putting together a puzzle requires concentration and spatial awareness, activating multiple parts of the brain and improving short-term memory. Play a musical instrument - Research has shown that learning to play an instrument can improve neuroplasticity and help improve your memory. Playing music engages multiple regions of the brain, providing numerous benefits. Maybe it’s been a while since you last played, or maybe you’ve never learned an instrument. Either way, it’s never too late to tap into your musical side and begin making music. Try a new hobby - Remember the “use it or lose it” concept when it comes to the brain. It’s recommended to never stop learning new things. Challenge yourself, no matter your age! Trying new hobbies is a great mental exercise to sharpen your brain. You also may find a new activity that brings more joy to your life. Meditate - The practice of meditation has been around for thousands of years as a tool for reducing stress, clearing your mind, promoting relaxation, and improving focus. Meditation is a powerful tool that can boost your brain anytime, anywhere. Play brain games - Chess, crossword puzzles, and sudoku all fall under this category. Brain games are an easy and fun way to improve concentration and strengthen memory. The best part is that they only take a few minutes to play and offer a nice break during the day. Read a book with a book club - Reading a book offers many benefits, including stimulating different areas of your brain to process and analyze information. When you participate in a reading group, your brain will need to remember information for later recall. This information recall is highly beneficial to protecting short-term memory. Book clubs also can provide a fun and supportive social network. 2. Spend time NOT looking for the solution This is counterintuitive, but it’s an important strategy to use when working on a problem. Allow yourself some downtime after defining the problem. Let your subconscious do some work. Setting a task aside for a time can actually improve your efforts later. When you return to the problem at hand, you’ll likely have a fresh perspective. What should you do while giving your brain a break from active problem-solving? Enjoy a hobby, get some rest, or move your body with a walk or other form of exercise. 3. Practice healthy habits You guessed it, those healthy habits that affect so many areas of your life are also tied to a healthy brain. Exercise, a healthy diet, and quality sleep can all help your brain function better and improve your problem-solving skills overall. Exercise - Moving your body increases blood flow to the brain, which can improve your ability to think critically, clearly, and creatively. Additionally, physical activity is a known way to reduce stress and anxiousness. Research has shown creativity and problem-solving to be negatively affected by stress. Using exercise to combat stress can improve your ability to find solutions with a clear mind. By exercising regularly, your overall physical, emotional, and brain health may be positively impacted. Healthy Diet - Dr. Daniel Amen teaches that one of the secrets to a healthy brain is to focus on detoxification in your diet. This includes avoiding alcohol, drinking plenty of water, and consuming detoxifying vegetables. Some good vegetables to incorporate into your diet would be lettuce, spinach, kale, broccoli, and asparagus. You also may try increasing your protein intake for a healthy brain, or try adding in turmeric, which can increase neuroplasticity. Quality Sleep - Finally, don’t forget about the impact quality sleep, or the lack of it, can have on your brain function and problem-solving abilities. Getting a good night’s rest gives your brain time to recharge and that necessary downtime of not actively thinking about the problems needing solving. While you sleep, your subconscious has a chance to do some work for you! When you engage in brain-boosting activities, take some downtime, and practice healthy habits you’ll be better prepared for the problems in your days. And, next time you’re faced with the inevitable problems that come with life and work, you can address them with more clarity and confidence.
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Tana Amen's Best Mindfulness Meditation Techniques to Feel More Present
What’s the first thought or feeling that comes to your mind when you hear the word meditation? Some people might picture a calming, safe haven in their everyday lives. For others, it’s something to avoid at all costs. I’m always surprised that there are still a lot of misconceptions and even fear around such a helpful practice. For example, I hear from many people that they aren’t able to meditate or don’t know how to. They claim they can’t clear their mind or turn off the endless mental chatter that seems to run 24-7. And it’s understandable, in today’s busy, information-overloaded world, that we would have problems being with ourselves, sitting still, calming those anxious thoughts, and enjoying silence. But we don’t have to complicate this process, and we also don’t have to be perfect meditators on day one. There’s a reason this is called a practice. It’s something we keep showing up for, and eventually, we find that we’re more able to simply be with ourselves. We also learn to tune in to both our inner selves and the divine. (There are a ton of other benefits, too, which I will discuss further below.) Today, I’m going to share with you my own method of mindfulness meditation, plus some helpful tips if you’re just starting out. These techniques are what work best for me, and I know they’ll help you discover some practices that are best for you. The Top Benefits of Mindfulness Meditation There's a lot of talk nowadays about meditation and the importance of doing it. How and why should you practice this, and what are the benefits? I can talk about what it means to me. In the first place, it’s great to do meditation when you feel stressed out or overwhelmed in life. But it’s a better idea to meditate on a regular basis—before you hit crisis mode. It helps calm you and gets you ready for anything that comes at you during the day. In addition, numerous studies have shown the physical benefits of meditation. It helps decrease your blood pressure, settles the emotional centers in your brain, and promotes an overall sense of well-being. Meditation has also been shown to help you sleep better, lessen symptoms associated with anxiety and depression, and increase energy and focus. But did you know that it can also help you live the life you want, simply through the power of setting intentions? Living with intention is the opposite of thinking about what you don’t want, which is what many of us focus on as we move through life. That’s right—meditation can actually rewire those negative ways of thinking. For me, meditation combines two powerful forces: prayer and intention. It’s my way of communicating with God, and that means both listening and talking. It basically welcomes the Holy Spirit into my body. Of course, your meditation might be driven by different intentions, or may incorporate different techniques, but this is how I envision my own practice. I encourage everyone to find what works for them. My Mindfulness Meditation Routine First, I settle down and imagine a light filling my body, healing me and grounding me. I’ll move my attention from the base of my body upward, with each part being associated with different effects. For example, focusing on my heart, I ask for more empathy, love, and forgiveness for others (and that same empathy and forgiveness for myself). Moving up the body, I put extra attention on any places I’m experiencing pain. I also focus on my throat, since I had thyroid cancer in the past and want to emphasize having a strong voice. (As I wrote about in my book The Relentless Courage of a Scared Child, my past trauma makes it extra-important that I embrace my voice as a way to heal and reclaim my power.) As I move upward in my body during this mindfulness meditation, I continue to be aware of the light filling me, and I ask for wisdom in my life. I set the intention of being congruent and authentic, because I want my thoughts and actions to match my values. Throughout this process, I take deep breaths. With each inhalation, I focus on what I want, and with each exhalation, I envision releasing anything negative—such as thoughts or habits—that I want to let go of. By the time I’ve completed this full-body, deep-breathing daily check-in with myself, I’m ready to face the day and move through it with a greater amount of grace and ease. I reduce the anxious thoughts that can sometimes invade the mind, and I’m able to lower my stress levels all day long. And you should try this practice at nighttime, too. Getting into the habit of meditation for sleep is a great way to conquer insomnia or feelings of nighttime restlessness. It calms the mind and body so we can drift off into a more peaceful slumber. My Best Meditation Tips If you’re new to meditation, don’t worry about doing it wrong—any attempt is a win. Try these helpful tips to kick off your journey: Start Slowly Build your practice over time. Even a few minutes a day is better than nothing. And you don’t want to set yourself up for disappointment by making unrealistic goals right off the bat. Put aside even 5 minutes every morning to check in, breathe, and set an intention for the day. If that’s still too intimidating, start with 3 minutes—just do it! With more experience, you can add minutes, then add a nighttime meditation for sleep, too. I love starting and ending my day with meditation. It’s the perfect way to wake up and get ready for bed. Speak Some Inspiration You might try picking a word or an affirmation to begin your day. Think about how you want your day to unfold or what quality you want to embody—such as strength, balance, or love. Or use affirmations, which are short statements that give you a positive boost, such as: “I love and accept myself,” “I choose to be healthy in body, mind, and spirit,” or “I live in alignment with my values.” While you may choose to repeat the same one every day, you may also find that your needs vary on different days. Use whatever feels right at the moment. Carry Your Meditation With You Especially if you’re a beginner, it can be easy to start your day with a few minutes of meditation and then carry on with business as usual. But one of the best side effects of meditation is how it can infuse our entire life with a greater sense of mindfulness. So often we're rushing around, ruminating over the past or projecting into the future, that we’re barely living inside the moment right now. Make a conscious effort to go through your day with awareness: noticing your breathing, fully focusing on an activity, or taking in the sensory pleasures around you. Being more present will do wonders for your levels of joy, happiness, and gratitude—and meditation can help you get there. Go Easy Is your mind racing with anxious thoughts? Do you find it impossible to focus? First of all, don't beat yourself up or fall into the trap of telling yourself you “can’t do” meditation. Show yourself some compassion and keep trying, day after day—you’ll soon see your behaviors start to shift. In the moment, if you find your mind wandering, reground yourself by directing your attention to something steady, like your breathing. It’s normal for your mind to feel scattered, especially at first. Just return your focus to your body and breath, and continue with your practice. It gets easier over time to notice these distractions and to redirect yourself when they happen. Try one of the mindfulness tips above and start feeling the difference today!
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Maximize Your Productivity with These 5 Natural Nootropics for Focus
Perhaps you’ve heard the term nootropics. It’s often used to describe natural or synthetic compounds that are thought to have a positive effect on energy, memory, and overall brain function. Many people may not be aware that they use a popular nootropic every day. The Caffeine Conundrum As a “natural” stimulant, caffeine is a type of nootropic. Although caffeine can help increase focus and energy, it also can lead to an energy crash (when infused with sugar) and sleep issues (especially if consumed later in the day). Depending on your body chemistry, you may end up feeling fatigued or moody when the caffeine wears off. Also, excessive caffeine consumption may constrict blood flow to your brain and many other organs. One cup of coffee probably won’t cause major issues, but more than 3-4 cups a day may create serious health problems. Fortunately, many nootropics don’t have the same negative side effects as caffeine. Types of Nootropics There are 3 major categories of nootropics: prescription drugs, synthetic substances, and dietary supplements. Those looking to support their brain and body naturally will probably want to steer clear of the first two on the list and focus on the latter. The good news is that many supplements contain nootropic nutrients. However, many supplements that claim to be nootropics have fillers or poor-quality ingredients. That’s why it’s crucial to read labels before purchasing any dietary supplement. Cautions of Nootropics Opinions vary concerning the efficacy and safety of nootropics. It’s easy to claim a product can boost energy, focus, or memory, but there may be a placebo effect to consuming such products. Also, noticeable increases in cognitive functions may be due to a product’s sugar or caffeine content, which may be masked by a natural ingredient like l-theanine? Aside from these cautions, there are also many benefits of nootropics. Benefits of Nootropics Though there may be a gap between what a nootropic claims and what it delivers, some of the purported benefits of nootropics include improved: Attention Concentration Energy Memory Motivation So, what are some of the natural nootropic nutrients that can help improve your focus and energy? 5 Natural Nootropics to Increase Your Focus & Energy [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] 1. Ashwagandha (Withania somnifera, root/leaves) is a well-known herb that’s been used for centuries in Ayurvedic medicine. It’s an adaptogen that supports the body’s healthy response to stress by promoting calm and overall mental focus.* In addition, ashwagandha has been associated with improved memory and attention.* 2. Asian Ginseng (Panax ginseng) is a potent adaptogen and is the best-studied and fastest acting of all the ginsengs. This standardized extract contains naturally occurring ginsenosides, which play a role in improving focus, sharpening memory, and supporting overall well-being.* Ginseng promotes the release of nitric oxide, which opens blood vessels and improves blood flow to the brain and muscles.* 3. Choline is a nutrient now recognized as essential for human life. It’s involved in the formation of acetylcholine, a major neurotransmitter that plays an important role in mental function.* Choline enhances focus, supports healthy memory, and promotes calm.* 4. Green Tea Extract comes from the green tea plant (Camellia sinensis). The tea derived from its leaves is a staple beverage enjoyed daily by millions of people around the world. Among its many health benefits, green tea supports healthy blood vessels and helps increase blood flow to the brain.* 5. Rhodiola (Rhodiola rosea) is one of the best studied and most potent adaptogens. Rhodiola is fast-acting and has been shown to reduce fatigue, promote positive mood, and improve physical and mental performance.* This standardized extract provides the stress-fighting rosavins and salidrosides along with powerful antioxidants. It also helps increase the availability of energy during the day and promote restful sleep at night.* [/wc_box] All 5 of these proven, potent nutrients are included in BrainMD’s top-selling nootropic supplement… BrainMD's Focus & Energy: Natural Nootropic Supplement Focus & Energy was designed to promote sharpness and improve productivity without lowering blood sugar.* It’s formulated specifically to reinforce the brain and body’s ability to fight fatigue and adapt to stress.* Focus & Energy includes standardized, ultra-pure extracts of 3 powerful adaptogens: rhodiola, ashwagandha, and ginseng. Rounding out the formula is choline and standardized green tea extract. "Give yourself the mental clarity and sharpness you want without the caffeine.” - Dr. Daniel Amen Sharpen Your Focus If you’re looking to support your focus and increase your energy naturally, Focus & Energy is an excellent choice.* Unlike the energy rollercoaster you can experience with coffee or energy drinks, there’s no dramatic drop in mood and energy with this dietary supplement.* Focus & Energy is safe, natural, and non-habit forming.* Try it today! Note: As with any medication or holistic treatment, it’s recommended that you consult with a nutritionally informed physician before trying nootropics. Also, the FDA doesn’t regulate nootropic supplements as closely as it does prescription medications. If you notice any side effects to using a nootropic supplement, stop using the product and immediately contact a trusted healthcare professional. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about Focus & Energy and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Why You Need to Try a Sunday Reset to Feel Instantly More Productive
Are your Sundays filled with dread as the coming workweek approaches? Are you exhausted by Saturday night and instead of feeling ready to tackle the week, are counting down the hours until Monday is over? Lack of productivity during the workweek may have a lot to do with not prioritizing your weekend, so now's the perfect time to try a Sunday Reset. It may sound counterintuitive, but taking some time out on Sundays can actually help revitalize you mentally and physically so that come Monday morning, everything's good-to-go. Here's why investing some you time on a Sunday is worth its weight in productivity gold! What's a Sunday Reset? Sunday resets are a great way to work smarter, not harder - it's all about getting ahead of those things in life that can bog us down. By taking some time on Sunday to intentionally get the necessary tasks or chores out of the way, it makes the rest of the week that much more productive and stress-free. Just imagine how elated you'll feel when Monday arrives and you don't have to worry about laundry, grocery shopping, cleaning or meal planning! A Sunday Reset can give you an extra dose of energy (minus the caffeine) for the week ahead - it's worth it if you want to turbocharge your productivity. 5 Benefits of a Sunday Reset 1. Reduce Stress Doing a Sunday Reset can help reduce the stress of trying to manage it all throughout the week. It takes a lot of mental energy and stress to try to throw together a dinner with limited ingredients, or even to choose the right clothes that are clean and not wrinkled. You won’t have to sort through clutter or clear your workspace on Monday morning if you've done a Sunday Reset. All these small yet irritating tasks can add up and take away from your productivity and focus. Taking the time to intentionally slow down and refresh can be an invaluable tool for controlling stress throughout the week. Try adding calm activities such as meditation, reading, or listening to music on your Sundays to help lower your stress levels and clear your head. It's important to take time for yourself so that you can be properly prepared to handle all of the challenges that come along with the work week - because less stress means better focus! 2. Increase Productivity Taking the time to reset on Sundays can have a beneficial effect on productivity during the week. Being organized, having a clear mindset and an orderly workspace can vastly improve productivity during the week by minimizing distractions, reducing stress, and allocating precious mental resources where they’re needed most. Taking the time to declutter your environment, plan for upcoming tasks, and relax can be invaluable in improving productivity. By preparing for success in advance, you’re setting up for a very productive week! 3. Make Time for What Matters Most When you don’t have to worry about dinner plans, grocery shopping, laundry, chores, or even finishing up work tasks, you’ll be able to free up time for the things that matter most to you! You’ll have more time and energy to do the things that make you feel good, more time to be fully present with those you love, and even more time to just relax. All these things are vital to your mental health and yet they seem to be the things that get dropped to the bottom of our priority list when we're stressed. Taking some downtime to connect with your passions or hobbies will provide you with an extra dose of motivation that may have been missing during times of high stress. 4. Overcome Procrastination We’ve all had those laundry baskets full of clean clothes that we didn’t put away and have been pulling wrinkly clothes from each day until we need to run the washer again. It’s hard to fall behind when there is a set habit or routine to regularly complete those tasks. A Sunday Reset is the perfect way to intentionally do the things you don’t love doing but are necessary for you, your home, or your family. Getting those tasks out of the way on a set day makes it so much more manageable so you won’t be tempted to procrastinate. 5. Eat Healthier If there are no healthy options readily available to eat after a long or stressful day, that’s when we tend to make bad decisions. It’s too easy turn to salty, sweet cravings or highly processed, packaged foods or snacks, or even order takeout. By preparing ahead, we can avoid late night eating or other unhealthy food habits. Planning and prepping your meals on Sundays will help you save time and money in the long run, plus it can help you to eat much healthier and nutritious meals compared to take out. Create a short list of meals that you or your family genuinely love. You can put these meals on rotation or try out new recipes that sound delicious to you. All you need is a grocery list of the ingredients you’ll need for the week, some Tupperware containers or freezer bags, and a few hours devoted to slicing, dicing, and prepping the delicious meals that are ready to go throughout the week. Meal prepping on Sundays is one way to make your life easier! Create a “Reset Routine” By following a set routine, you won’t have to worry about creating multiple lists or only getting a few things done on your day off. It will help to hold you accountable to completing each important task you need for a successful week ahead. Think of these tasks as non-negotiables, do them in the order that works for you but try to stick to the routine so that it will become your usual Sunday habit. Here’s a list of tasks you should aim to cross off your list for your Sunday Reset: Grocery Shopping Meal Planning / Prepping Laundry Decluttering / Cleaning Unwinding Yes, your Sunday reset routine absolutely needs to include some unwinding time! It’s so crucial for your mental health, productivity, and overall mood. Find a type of rest that you enjoy most, whether it be reading a book, having some tea on the front porch, or watching your favorite TV show. Rest is a key component to resetting and can help you calm your mind, relieve stress, and feel more content overall. Keep Sunday Resets Flexible The great thing about a reset routine is you can change it as many times as you need. Circumstances may change, and whatever phase of life you're in, who you live with, where you work, whether you need to manage other people's (or kids) meals and schedules will all require a fresh new Sunday Reset routine. So, make your future self happy and take a shot at a Sunday Reset. It's time to think of Sundays as more than just a day off - let's make them your favorite day! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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How to Use Social Media Without Harming Your Brain
Did you know that the average amount of time spent on social media worldwide is 147 minutes a day? That’s what the latest data shows. A decade ago, half of Americans were using some form of social media, but today, that figure has ballooned to 72%, according to Pew research. It makes one wonder, what does all that scrolling and engaging do to our minds? According to research, nothing good. Studies have found an association between social media use and increased anxiousness, low mood, and mental distress, especially in teens and young adults. Mental health experts have raised concerns about how social media use can overstimulate the brain’s reward centers, lead to sleeplessness, negatively impact memory, and increase distractibility. This underscores how vitally important it is to protect your brain and mental health and learn how to use social media in a healthy way. Here’s how social media impacts your brain and what you can do to develop healthy social media habits. Social Media and Your Brain Social media platforms aren’t truly free. An account may be “free,” but that allows a platform to have access to you – and that’s how they make money. Your attention is the product they sell to brands wanting to advertise to you. Each platform is designed to grab your attention and hold it for as long as possible. Ultimately, your brain pays the price. Social media platforms are designed to take advantage of your brain’s built-in reward system. Dopamine is a neurotransmitter produced by your brain and it plays a central role in motivating behavior. For example, dopamine gets released after we exercise, when we enjoy a bite of something delicious, or when we feel pleasure from having a meaningful social interaction. It motivates us to repeat these behaviors and experiences, which helps us to survive. Social media exploits this reward system for its own benefit. For example, when you get a notification, such as a sound, like, comment or mention, your brain gets a rush of dopamine and sends it along the neural reward pathways, causing you to feel pleasure. Each social media platform provides you with many ways to receive rewards in the form of attention, and it requires very little of you to get them. Your brain actually rewires itself through all this positive feedback so that you desire the likes, reactions, comments, and retweets. Have you ever misplaced your phone only to feel some level of panic? Or do you find yourself wanting to check social media whenever you have a moment or pause throughout your day? That means a social media platform has successfully hijacked your attention. The problem is that some people, when feeling stressed, lonely, or in a negative mood turn to social media to get the dopamine pick-me-up that perhaps is lacking in their lives. They can spend too much time on social media, finding it difficult to pull away. Spending too much time on social media can make your mood feel flat or deadened. Your pleasure centers can get worn out, and you’re more likely to suffer from low mood. Social media has been shown to have other impacts on the brain, including: Focus Because social media competes for our attention with the promise of endless amounts of enticing content, those who use it frequently become less able to ignore distractions in general. Researchers call it “increased susceptibility to distraction,” and it leads to poorer cognitive performance and shrinks parts of the brain associated with maintaining concentration. Memory Many social media users enjoy recording and sharing their experiences either with words, videos, or images. However, researchers believe that using social media platforms to document experiences may impact your memory about the very experiences you seek to remember. It turns out that recording moments and events may impact your transactive memory (the way your brain divides information and decides where it should be stored). While you will have a log of information and images recorded on social media about a particular event, you may not store as many details about that experience internally in your memory. Sleep Social media is highly associated with sleep disturbances. In fact, research shows that those who check social media most frequently have higher incidences of sleep issues. Blue light from your device stimulates parts of the brain that make us feel more awake and alert. When checking social media before bedtime, as many people do, it keeps you from winding down, which is needed for sleep. If you wake up and check your phone at night, the impact on sleep is even worse. Healthy sleep (7-9 hours a night for adults) is essential to brain health. Sleep rejuvenates all the cells in your body, gives brain cells time for repair, helps wash away toxins that build up during the day, and activates neuronal connections. When you don’t get enough sleep, you have overall decreased blood flow to your brain, which disrupts thinking, memory, and concentration. It also can negatively impact blood sugar and mood, and increase appetite. 7 Healthy Social Media Habits to Help Protect Your Brain Don’t go deleting all your social media accounts just yet! Instead, use them wisely and cautiously, keeping your brain health in mind. Try some of these suggestions: Consider a social media detox of several days to a week to “reset” your brain. Enjoy enriching activities like human interactions, reading, cooking, baking, relaxing hobbies, a nature adventure, and sleep instead. Delete distracting social media apps off your phone for the day when you need to concentrate on other things. Limit your screen time on social apps: Allow yourself a specified amount of time that feels reasonable for social media (maybe 30-40 minutes) at a certain time of day. Disable notifications for all your social media apps. Keep your display black and white. When you feel compelled to check your phone, take a 15-minute walk or practice meditation in a quiet area instead. Instead of scrolling before you go to sleep, make a new habit before bed that you enjoy. Read a book. Write in your journal. Cuddle with your spouse. Look at social media earlier in the evening or day. Get Help If Needed Social media addiction is estimated to affect roughly 10% of users. If you continue to struggle with keeping social media use at a healthy level, reach out to a mental health professional. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Some of the Best Tips for How to Stay Focused and On Task
When college students take the summer off from their rigorous academic workload, the brain gets a much-needed rest – but it also may lose a bit of its sharpness. Indeed, there’s a phenomenon known as the summer “brain drain” where students lose some of what they learned during the academic year. If you’re returning to college classes or grad school in the next few weeks – or perhaps to a work environment – you may need to brush up on how to stay focused at work or school, and how to improve concentration. To help you make a smooth transition back into memorizing, studying, writing papers, taking exams, and learning, here are some tips for how to stay organized and on task. 4 of the Best Ways College Students Can Stay Focused & On Task! 1. Make Sleep a Priority If you want to have full command of your mental faculties to memorize, concentrate, and make good decisions, adequate sleep is essential. A lack of quality sleep decreases blood flow to the brain, which can compromise your concentration and memory while reducing your energy and motivation. Less sleep also can lead to slower response times in tasks. How much sleep do you need? Experts recommend 7 to 9 hours of restful sleep each night. Improve your sleep with these helpful tips: Power down electronic devices and LED TVs at least an hour before bedtime. These devices emit blue light, which can delay the secretion of melatonin. Limit caffeine consumption to mornings only and avoid alcohol and late-night meals. All can make getting restful sleep difficult. Keep your bedroom cool, dark, and quiet. 2. Get Organized Organization is a learned skill. You can learn how to be organized at work and with your academic life with these useful strategies. Use Your Calendar Free up mental space by entering your class times, office hours, meetings, and appointments into your calendar on your phone or computer – and synchronize them! Block out time for schoolwork. Be sure to enter important deadlines and exams, and don’t forget to schedule some time for fun! Keep a “To Do” List When you think of tasks that need to be done, write them down and keep an ongoing master list. Each day, plan to tackle a few of the most important items on your list. Have a Place for Everything Make a home for everything that you use daily and put everything in its place – especially the critical items that make your life work (wallet, keys, laptop, backpack, phone, etc.). Maintain a Clean Workspace Research shows that clutter on your desk diffuses your focus and attention. Take a few minutes every day to tidy things up. Discard What You Don’t Need More stuff means more clutter, which can steal your attention. Dispose, recycle, or donate what you don’t need on a regular basis. Keep only what’s essential. 3. Eliminate Distractions and Stay Focused In our digital age with information, social media, and myriad other distractions at our fingertips 24/7, it’s critical to be disciplined when it comes to a work project or assignment. That means turning off the phone and moving it out of sight, closing distracting windows on your computer, turning off the television, and closing your door. To remain on task, set a timer so you can stay focused on your work for a period. It might be as little as 15 minutes or as many as 50, and then get up and stretch, exercise, or just be away from your work for 10 minutes. Some data shows that the most productive people work for 52 minutes and take a 17-minute break. However, other research indicates that taking regular momentary breaks actually can help you maintain focus on a singular subject. When you work, don’t multitask. It’s been proven that you can only concentrate on one thing at a time. If you toggle between several tasks, it takes time to transition and focus when you move from one task to another – making it inefficient. Do one thing at a time and give it your full attention. 4. Embrace Exercise, Brain Healthy Foods, and Targeted Supplements You can support your cognition by exercising regularly, and consuming foods and nutrients that nourish your brain. Exercise increases blood flow to the brain. This is especially important to help support optimal function of your prefrontal cortex, which influences cognitive control thereby affecting attention, impulse control, prospective memory (needed for planning), and cognitive flexibility. Low impact exercise, sports (especially tennis, ping-pong, and pickleball), water play, or yoga are all excellent for your brain as well as your mood, which helps with motivation! Consuming nutrient-dense vegetables and fruits, plenty of lean protein, whole grains, healthy fats like olive oil, fatty fish such as salmon, and avocados are all wonderful for your brain function. Avoid consuming a lot or refined carbohydrates and sugar, which can affect your blood sugar levels and cause erratic brain cell firing – ultimately compromising attention and energy levels. Don’t forget to take targeted supplements to support brain function! Our recommendation for those who need to stay focused is… Attention Support Our expertly formulated Attention Support helps to increase attention span, memory, and learning while promoting relaxation and calm. These benefits are especially helpful to college students who routinely deal with exams and deadlines (much better than jitter-inducing caffeine). One of the formula’s main ingredients, choline, is essential to the brain’s production of acetylcholine, a neurotransmitter that plays a role in mental function. Choline provides support for healthy memory function, focus, and calm. Another key ingredient, phosphatidylserine (PS), is a building block for cell membranes. PS is highly concentrated in the brain and is clinically proven to support healthy attention, learning, and memory. Attention Support also contains a powerful and well-studied antioxidant extracted from the French maritime pine bark called Pycnogenol®. It promotes blood flow to the brain, and research indicates that it may help improve attention span, memory, decision-making and overall cognitive function. Take-Home Lesson The good organizational skills and brain healthy habits you begin practicing now as you ease back into a college routine will also benefit you long after you earn a degree. They will set you up for success in life. Start now with these practical tips to help you stay focused and organized! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about and Attention Support our full list of brain healthy supplements, please visit us at BrainMD.
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What Are the Dangers of Being a Night Owl?
I’m like Batman. Am I a billionaire playboy who runs his deceased parent’s multi-billion-dollar corporation? No. Have I been trained in several forms of martial arts and regularly fight off a variety of criminals and supervillains? Nope. Do I have access to cutting-edge weapons, cars, and planes? I wish! So how am I like Batman? I’m a creature of the night. Or, to put it a different way, I’m a night bat…er, night owl. What’s a Night Owl? Named after the nocturnal bird, night owls are people who tend to stay up late into the evening or even into the early morning hours. Night owls may: Have more energy in the evening Stay up late Struggle to stay alert during the day Enjoy sleeping in Night owls may choose to stay up late or may be required to do so by their job (shift work). Some may find it difficult to turn their brain off until the wee hours but may have no problem getting to sleep once their head hits the pillow. That means night owls may not struggle with a sleep disorder, such as an inability to fall asleep or experiencing consistent sleep loss. Advantages of Being a Night Owl According to research, night owls may perform well on measures of cognitive ability, memory, and processing speed, even when those tasks take place in the morning. Though not always the case, night owls can be more creative than early birds. Night owls also may be more open to seeking out and engaging in new experiences. Many night owls catch a second wind in the late afternoon or evening. This may lead to more productivity later in the evening after everyone else has gone home from work. Some may enjoy their greatest periods of productivity and creativity after the rest of the world has gone to bed. This includes many artists, musicians, and writers. Disadvantages of Being a Night Owl The most obvious disadvantage of being a night owl is that most of the world operates on “normal” daytime hours, such as a 9 to 5 workday. This might create complications with scheduling early morning meetings and appointments or organizing your day to take advantage of the daytime business hours of companies, stores, and restaurants. Daytime school or college classes may be a drag for night owls too. Whether due to parental responsibilities or a demanding work schedule, many night owls may need to get up early in the morning, which can translate to a lack of sleep. Getting less than 6 hours of sleep each night has been associated with lower overall brain activity. The delayed sleep phase experienced by night owls may lead to morning drowsiness, poor concentration, and even serious sleep issues. Ongoing sleep problems can cause performance problems (at school or work) and mood issues. Can a Night Owl Change? As with any habit, change takes time…and intentionality. If the night owl life is working for you, you may not need to adjust your lifestyle. However, if you’re noticing any ill-effects from your sleep pattern, it might be time for a change. Shifting your sleep schedule will require a period of adjustment. The transition may require a lot of patience, both for you and those you live with. Incremental changes are recommended to help make the alteration of your sleep period as seamless as possible. Also, keep in mind that your natural sleep cycle may change over time. It’s common for those entering middle age or their later years to become early risers. Regardless of what time you prefer going to bed, here are some top tips for how to have better quality sleep… 5 of the Best Ways to Improve the Quality of Sleep for Night Owls Regular Sleep Habits Go to bed at the same time each night and wake up at the same time each morning, even on weekends. Instead of taking a nap to make up for lost sleep, power through until bedtime to maintain a regular sleep schedule. Taking naps when you feel sleepy during the day can disrupt your nighttime sleep cycle. Increase Your Melatonin Melatonin is the main sleep hormone and is central to all the body’s mechanisms for promoting restful sleep and healthy sleep patterns. It’s made and released from the brain during the night to naturally regulate the body’s 24-hour circadian rhythms and sleep/wake cycle. Increasing your melatonin, by taking a high-quality sleep supplement, might help you get to sleep and stay asleep throughout the night. Try Sound Therapy If you struggle to block out noise, try sound therapy, which can induce a peaceful mood and help lull you to sleep. Consider soothing nature sounds, wind chimes, a fan, or soft music. Slower classical music, or any music that has a slow rhythm of 60 to 80 beats per minute, may help with sleep onset. Practice Good Sleep Hygiene Though often associated with cleanliness, hygiene also applies to behavioral practices designed to sustain optimal health. Sleep hygiene is extremely important for a person’s brain health, physical health, and overall well-being. Limiting caffeine in the afternoon/evening, reducing stress, and not eating or exercising at least two hours before bed are proven sleep hygiene strategies. Enlist the Help of Family Ask family members to keep you accountable with maintaining a consistent sleep schedule. You can have them do a countdown every hour or half hour up to the time you’ve chosen to turn in for the night. If you’re single, set your phone or other device to give you prompts reminding you of your desired bedtime. This may help you wrap up projects/activities in a timely manner and mentally prepare you for a good night’s sleep. Quality, Restful Sleep Getting high-quality sleep is essential to health and well-being. Whether you stay up late or turn in early, it’s recommended that adults get 7 to 9 hours of sleep each night. Following the above tips can help ensure you get quality, restful sleep. However, if you experience long-term sleep issues, seeking professional help, from a doctor or sleep specialist, is a good idea. They can give you some sleep strategies and help get to the root of your sleep issues. If you’ve noticed any negative effects from staying up late, it might be time to reconsider the night owl life. Though it might be hard at first, stopping a project, turning off the TV, putting down the book, and hitting the hay can pay health dividends in the future. Just remember, you can’t accomplish everything in one day (or night). If you could, you’d be Batman. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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What Are Some of the Best Supplements for Gamers?
Let’s face it, gaming is a largely sedentary activity. In fact, many gamers sit for 8-10 hours (or more) per session. Though traditionally not known as the healthiest pastime, video game playing has seen some positive changes in recent years. Somewhere along the way, gamers started realizing that physical and mental fitness could help give them a competitive edge. A growing number of gamers are now making a concerted effort to improve their lifestyle. One competitive player, Nick “XLNC” Ward, said in an interview with Red Bull: "My attitude and reactions are the benchmarks of a good diet. They’re sharper and it even allows me to concentrate on other areas because I know I can rely on my shot. When you just start out, it’s easy to put it down to a placebo effect but now I’m convinced that it plays an important part in my ability, especially on the day." Since diet and other lifestyle measures can play such a key role in gaming performance, let’s look at some of the Ins & Outs of healthy gaming, and how to take things to the Next Level. Ins Energizing Exercise In addition to its physical benefits, exercise boosts blood flow which helps deliver oxygen and other needed nutrients to the brain. It stimulates neurogenesis, the brain’s ability to generate new brain cells. Exercising also can aid the process of neuroplasticity, the brain’s way of adapting to challenges. To keep your brain stimulated, and growing, get up and move around at least once an hour, and try to get at least 30 minutes of exercise every day. Take Breaks Your brain is only able to remain focused for about 90 minutes before it loses steam and needs a break. Pushing yourself past this point actually reduces cognitive performance and lowers your ability to problem solve. Shifting your attention to something else for a brief period can help you return to the original task with renewed focus. By taking regular breaks, you give your brain and body a chance to recover and reset. It’s recommended that you take a 15-minute break after every 90 minutes of intense focus. Outs Bad Diet The standard American diet (SAD) is typically filled with pro-inflammatory and allergenic foods, many of which are laced with artificial ingredients and chemicals. People (including many gamers) who subsist on a junk food and soft/energy drink diet are at a greater risk of developing severe health issues, both physically and mentally. Skip any foods that are processed or high in fat or sugar, and reach for a healthy snack instead. Making healthier choices in your diet can benefit your waistline, help lift your mood, and provide a long-lasting increase in energy and focus. Your brain requires foods that are high in vitamins, essential minerals, and other nutrients to help meet its huge energy requirements throughout the day. Consider adding these foods to your grocery list: fresh vegetables and fruits seeds and nuts berries beans free-range poultry grass-fed meats wild-caught, cold-water fish Sacrificing Sleep According to the Institute of Medicine (US) Committee on Sleep Medicine and Research, as many as 70 million Americans have ongoing sleep problems that interfere with their daily functioning. Skimping on sleep can affect your health in more ways than you might imagine. When you don’t get enough sleep, you have overall decreased blood flow to your brain, which disrupts thinking, memory, and concentration. Also, insufficient and inconsistent sleep can increase irritability and moodiness. It’s recommended that adults get 7-9 hours of sleep each night to function optimally. Getting less than 6 hours of sleep a night has been associated with lower overall brain activity, poor judgment, and slower reaction times in tasks. Next Level Nutritional Support Your brain is the most energy-hungry organ in your body and needs nutrients that are proven to improve your energy, focus, memory, and overall mental acuity. To stay at the top of your game, it’s vital that you get proper nutrition, especially nutraceutical ingredients that are specifically designed to keep your mind sharp and efficient. If you’re ready to take your brain health to the next level, try these ultra-pure, nootropic supplements for gamers. 3 of the Best Brain-energizing Supplements for Gamers Brain & Memory Power Boost Support Focus, Cognition and Memory…Naturally Brain & Memory Power Boost was designed to promote healthy brain metabolism and the optimal functioning of its almost 200 billion cells.* This advanced brain and memory formula is developed from clinical research to help sustain circulation to your brain, which is crucial for you to maintain your mental edge.* Brain & Memory Power Boost has a generous amount of ginkgo biloba extract to support healthy blood flow.* Other ingredients help support the blood vessel walls and the brain’s enzyme systems, neurotransmitter systems, and overall connectivity.* Formulated with 6 key brain-boosting nutrients, Brain & Memory Power Boost: Promotes healthy memory and mental sharpness* Facilitates healthy brain circuit functioning* Protects and promotes circulation to the brain* Supports brain energy generation* Defends against oxygen free radicals and other toxic threats to the brain* Together, these powerful ingredients can help you feel mentally sharp and focused so you can think and react quickly...one of the ultimate supplements for gamers.* Focus & Energy Clean, Long-lasting, Crash-free Energy Focus & Energy was designed to promote sharpness and improve productivity without lowering blood sugar.* It’s formulated specifically to reinforce the brain and body’s ability to fight fatigue and adapt to stress.* If you’re looking for a smarter “pick me up,” Focus & Energy naturally supports your body’s energy level with caffeine-free green tea, choline, and the special adaptogens Rhodiola, ashwagandha, and ginseng.* And unlike the energy drop you can experience from consuming a stimulant (coffee, diet soda, caffeine pills, energy drinks), there’s no mood-thudding crash.* It’s clean energy that promotes mental sharpness and productivity all day long!* So, skip the caffeine and get focused with this natural, non-habit-forming blend of adaptogens and energizing herbs for mental focus and concentration.* Focus & Energy is the perfect way to feel energized, productive, and alert.* Brain MCT Energy Superfuel for Optimal Brain Performance The human brain requires lots of energy to function.* Though only 2% of the body’s total weight, the brain uses at least 20% of the body’s total energy.* The brain and body derive energy from many sources. One of the most potent sources of energy are the medium-chain triglycerides (MCT) from coconut oil. Brain MCT Energy offers MCTs that rapidly boost the body’s energy generation, especially in the brain.* These are “good fats” that provide tremendous benefits for mental performance including focus and learning.* This organic oil provides healthy fats that are rapidly, efficiently, and safely converted into energy for the brain and body.* It’s also a great option for improving brain energetics, as well as healthy cognitive and memory function.* Brain MCT Energy is a clean, fast-acting energy source for peak brain and body performance.* Sharpen Your Mental Edge In a society where eating fast or processed food, consuming massive amounts of sugar, skimping on sleep, drinking too much caffeine and/or alcohol and not enough water, and consistently passing up on exercise has become the norm, eating a healthy diet and taking high-quality supplements aren’t just good ideas, they’re critical to supporting and optimizing your health.* These natural, brain-boosting supplements for gamers can help power up mental sharpness and cognition.* They can help you get the most out of your gaming experience.* Try these three powerful cognitive boosters today!* At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Brain & Memory Power Boost, Focus & Energy, Brain MCT Energy and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Nootropics: One of the Best Ways to Boost Your Brain
Perhaps you’ve heard the term nootropics and have wondered what they are. Originally, nootropics (pronounced: "new tropics") referred to chemicals that met specific criteria. Today, the term is used to describe any natural or synthetic compound that may have a positive effect on cognition and overall brain function. Types of Nootropics There are 3 major categories of nootropics: dietary supplements, prescription drugs, and synthetic substances. Many people use a nootropic every day, even if they aren’t aware of it. As a “natural” stimulant, caffeine is a type of nootropic. Although caffeine can help increase focus and energy, it also can lead to an energy crash (when infused with sugar) and sleep issues (especially if consumed later in the day). Depending on your body chemistry, you may end up feeling fatigued or moody when the caffeine wears off. Cautions of Nootropics Opinions vary concerning the efficacy and safety of nootropics. It’s easy to claim a product can boost energy, focus, or memory (ideal for students cramming for an exam or employees pulling an all-nighter putting together a work presentation), but is there a placebo effect to consuming such products? Or are noticeable increases in cognitive functions due to a product’s sugar or caffeine content, which may be masked by a natural ingredient like l-theanine? As with any medication or holistic treatment, it’s recommended that you consult with a nutritionally informed physician before trying nootropics. Also, the FDA doesn’t closely regulate nootropic supplements like it does for prescription medications. If you notice any side effects, stop using the product and immediately contact a trusted healthcare professional. Benefits of Nootropics Though there may be a gap between what a nootropic claims vs what it actually delivers, some of the purported benefits of nootropics include improved: Attention Concentration Energy Memory Motivation So, what are some of the natural nootropic nutrients that can help improve your brain? 6 of the Best High-Quality Nootropic Nutrients 1. Acetyl-L-Carnitine An amino acid that’s naturally produced in the body (but not used to make proteins), acetyl-L-carnitine (ALC) is important for energy production. It assists in the proper functioning of genes, enzymes, and neurotransmitters. Among ALC’s many benefits are its promotion of healthy memory, lessening of mental fatigue, balancing of mood, and as a chemical contributor to the production of acetylcholine which is a major memory neurotransmitter. 2. Alpha-Lipoic Acid (ALA) Alpha-lipoic acid is called a conditionally essential nutrient because the body can make it but at times needs additional amounts from the diet. It’s an essential cofactor for three major enzymes that all our cells use to generate energy. ALA can help support blood sugar utilization and can enhance nerve cell energy and maintenance. It’s also a powerful antioxidant that protects our brain and other cells against oxygen free radicals. 3. Ginkgo Biloba Extract Ginkgo biloba has been used in traditional medicine for thousands of years. Standardized extracts prepared from the leaf have existed for over 50 years and are used worldwide for a diverse range of health benefits. This effective plant extract promotes healthy blood flow, which is crucial for optimal brain function. Ginkgo’s unique combination of antioxidants and blood vessel protectants helps shield the brain from toxins while supporting overall mental sharpness. 4. Huperzine A Huperzine A is extracted from the Huperzia serrata (club moss) plant, used in traditional Chinese medicine for centuries. It can enhance the acetylcholine neurotransmitter system, which is tied to memory and behavior, and may help support memory and other cognitive functions. 5. N-Acetylcysteine N-acetylcysteine (NAC) is an amino acid (also not used to make proteins) that supports the fundamental functioning of our brain cells and regulates a broad array of cell functions. It provides powerful antioxidant defense against free radicals, which are formed as our cells’ mitochondria use oxygen to make the huge amounts of energy needed by the brain. NAC is the ingredient source of l-cysteine, an antioxidant amino acid that cannot be directly used in supplements because it’s chemically unstable. L-cysteine is a building block for glutathione, an extremely important antioxidant, antitoxin, and overall protectant located inside our cells. Via glutathione, NAC contributes to numerous neurotransmitter activities in the healthy brain. 6. PhosphatidylSerine PhosphatidylSerine (PS) is a phospholipid nutrient that’s a universal, essential building block for cell membranes. PS is present in all our cells and is especially concentrated in the synapses and the brain’s nerve cells. Our brain cells need PS to generate and manage the high energy, complex electrical activity, and intense information processing that makes our brains work. PS has been put through more than 30 years of gold standard clinical research involving randomized, placebo-controlled, double-blind trials. PS helps to support attention, learning, memory, the ability to cope with stress, and overall mental sharpness. PS may help improve attention in children and is the best documented nutrient for memory recall of words, numbers, names, faces, and events in people over 50. All 6 of these proven nutrients are included in BrainMD’s top-selling nootropic supplement… Brain & Memory Power Boost Brain & Memory Power Boost promotes the brain’s energy generation and the overall functioning of its 200 billion cells.* Its ingredient profile supports the connectivity functions of the trillions of synapses that these cells make with each other and defend against oxygen free radical and other toxic threats to the brain.* This advanced brain and memory support formula is developed from clinical research to help sustain circulation to your brain, which is crucial for you to maintain your mental edge.* Brain & Memory Power Boost promotes healthy aging and can benefit brains of all ages.* Designed with Your Brain in Mind Though many scientists and medical practitioners are still skeptical about the purported health benefits of nootropics, many brain-boosting nutrients have been tested for purity and efficacy, like those in BrainMD supplements.* In fact, nootropics is just a trendy name for what BrainMD’s been doing for over 12 years. Our supplements are brain directed, which means they’re formulated for optimal brain and body performance.* Get the ultra-pure, nootropic nutrients in Brain & Memory Power Boost today!* At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Brain & Memory Power Boost and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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