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What Are the Best Foods & Supplements for My Brain Type?
The more you know about your brain, the better you can optimize it. Know Your Brain Type Just as identifying your abilities, interests, and skills can help you become a more well-rounded, successful person, knowing your brain type can help you better understand who you are and why you do what you do. These insights can help you know what mental/brain health risks you may face, which can potentially impact your future career and relationships in significant ways. Based on his brain imaging work, Dr. Daniel Amen has identified 16 Brain Types (5 primary types and 11 combination types). These types can help you better understand who you are, how you behave, and how you relate to others. Here’s a closer look at each of the 5 main brain types along with the distinguishing characteristics, diet plan, and supplement recommendations for each type. The 5 Major Brain Types – Character Traits and Lifestyle Recommendations Brain Type 1 – Balanced Individuals with Brain Type 1 typically show full, even, symmetrical activity throughout the brain, with the most activity in the cerebellum – one of the brain’s major processing centers. People with Brain Type 1 tend to live longer because of their high level of conscientiousness. They do what they say they’re going to do. They show up on time and follow through on tasks they’ve promise to complete. In short, they’re the kind of person you can depend on. Those with Brain Type 1 don’t tend to take big risks, nor are they first adopters of new technology. Although it’s possible, they’re not likely to be entrepreneurs or industry innovators. Instead, they like rules and tend to play by them. Although Brain Type 1 is the optimum brain type, if you don’t use it, you might lose it. So do everything you can to keep your brain healthy. Action Plan Improving your brain health is the most important thing you can do for overall health and happiness. Remember, small changes yield big results. You can dive in headfirst or start a little slower with one change per week. Either way, the most important thing is to take the first step. Brain Healthy Nutrition Your brain is the most energy-hungry organ in your body, using 20% or more of the body's energy. One of the quickest ways to achieve better brain function is to identify which foods you should choose and which foods you should lose. Eat right so you can think right! Dietary Recommendations Your Type 1 brain needs a diet that’s well-balanced between high-quality proteins, complex carbohydrates, and healthy fats. This nutritional approach will support balanced blood sugar and mood, help you maintain focus and motivation, and provide the necessary building blocks for optimal brain health. Proteins: wild fish, pasture-raised chicken, turkey, eggs, bison, venison, lamb, and legumes. Healthy Fats: olive oil, MCT oil, avocado oil, ghee, coconut oil, avocado, nuts and seeds. Carbohydrates: focus on low-glycemic, high-fiber, unrefined, and organic sources. Vegetables: 6-10 servings per day by adding them to meals whenever possible. Whole fruits (avoid sweetened dried fruits and condensed fruit juice): 1-2 servings per day. Gluten-free whole grains (wild/brown rice, quinoa, buckwheat, millet, amaranth, gluten-free whole oats, and teff): 1-2x per day. Hydration: the brain is 80% water, and needs to be kept well hydrated. The current recommendations from Food and Nutrition Board of the Institute of Medicine of the U.S. National Academies are that women consume at least 91 ounces of water and men at least 125 ounces daily, from their foods, beverages, and drinking water. Brain Supporting Supplements Brain-directed supplements can support your physical and mental energy levels. It’s recommended for everyone to take daily essentials plus additional supplements tailored to your specific Brain Type. Recommended Supplements for Brain Type 1 1. Brain & Body Power We’ve combined our daily essentials into easy-to-use, on-the-go packets. Each packet of Brain & Body Power contains the following supplements: NeuroVite Plus – a powerful combination of more than 50 vitamins, minerals and plant extracts in their most efficient and bioavailable forms, NeuroVite Plus nourishes all the body’s cells, tissues, and organs. Brain & Memory Power Boost – this brain-boosting formula delivers your body specialized, brain directed ingredients to support the brain’s energy, connectivity, and overall performance. Omega-3 Power – gel capsules of the purest, most powerful form of omega-3 fatty acids EPA and DHA (without the fishy aftertaste) to promote healthy cognition, including recall and retention, focus and concentration, and mood and behavior. 2. ProBrainBiotics ProBrainBiotics offers advanced support for the gut microbiome, which has an ongoing supportive relationship with the brain, and helps promote healthy digestion, a positive mood, and a healthier response to everyday stress. Brain Type 2 – Spontaneous Individuals with Brain Type 2 typically show lower activity in the prefrontal cortex (PFC) in brain scans. The PFC is the brain’s brake system. It stops us from saying or doing things that aren’t in our best interest, but it can also stop creative, out-of-the-box thinking if it works too hard. Studies show that Brain Type 2 may be associated with lower activities of dopamine, a neurotransmitter involved with focus and motivation. People with this Brain Type are likely to need excitement or stimulation in order to stay focused. Smokers and heavy coffee drinkers also tend to fit this type, as they use these substances to turn their brains on. The best strategy to balance Brain Type 2 is to strengthen the PFC by naturally boosting dopamine activity. Higher protein, lower carbohydrate diets tend to help, as do physical exercise and certain stimulating supplements. Any supplement or medicine that calms the brain may make this type worse. Brain Healthy Nutrition Dietary Recommendations Your Type 2 brain needs more high-quality proteins, plenty of healthy fats, and little to no simple carbohydrates. Proteins: wild fish, pasture-raised chicken, turkey, eggs, bison, venison, lamb, and legumes. Aim for about 1g per kg of body weight each day in protein. Healthy Fats: olive oil, MCT oil, avocado oil, ghee, coconut oil, avocado, nuts and seeds. Carbohydrates: focus on getting most of your carbohydrates from vegetables by adding them to meals whenever possible. Other carbohydrates should be low-glycemic, high-fiber, unrefined, and organic whenever possible. Hydration: drink at least half your body weight (lbs.) in ounces of filtered water each day. Brain Supporting Supplements Recommended Supplements for Brain Type 2 1. Brain & Body Power 2. Focus & Energy A natural, non-habit-forming blend of the essential nutrient choline with adaptogenic, energizing herbals (standardized green tea extract, ginseng, rhodiola, and ashwagandha), Focus & Energy supports mental sharpness and productivity. Brain Type 3 – Persistent Individuals with Brain Type 3 are often take-charge people who won’t take no for an answer. They can be strong-willed, tenacious, persistent, and sometimes stubborn. They also tend to struggle with worry, have trouble sleeping, and like things to be done a certain way. Those with Brain Type 3 often have increased activity in the front part of the brain, in an area called the anterior cingulate gyrus (ACG). The ACG is the brain’s gear shifter. It helps people go from thought to thought or action to action. The ACG is involved with being mentally flexible and influences your ability to “go with the flow.” When the ACG is overactive, probably due to low activity of serotonin, people can have problems shifting attention, which can make them persist, even when it may not be a good idea for them to do so. People with Brain Type 3 don’t need more stimulation. In fact, caffeine and diet pills tend to make this type worse. The best strategy to balance Brain Type 3 is to find natural ways to boost serotonin activity to calm the brain and body. Brain Healthy Nutrition Dietary Recommendations Your Type 3 Brain needs a higher complex carbohydrate, lower protein diet. This nutritional approach will help boost serotonin levels naturally. Proteins: wild fish, pasture-raised chicken, turkey, eggs, bison, venison, lamb, and legumes. Aim for about 0.5 grams per kg of body weight each day in protein. Healthy Fats: olive oil, MCT oil, avocado oil, ghee, coconut, olive oil, avocado, nuts and seeds. Carbohydrates: focus on low-glycemic, high-fiber, unrefined, and organic sources. Hydration: drink at least half your body weight (lbs.) in ounces of filtered water each day. Brain Supporting Supplements Recommended Supplements for Brain Type 3 1. Brain & Body Power 2. Serotonin Mood Support Serotonin Mood Support contains a patented form of saffron along with other key nutrients that help to promote calmness, positive mood, serotonin balance, and even healthy weight management. Brain Type 4 – Sensitive Brain Type 4 individuals tend to show increased activity in the limbic (or emotional) centers of the brain, making them highly sensitive and empathic, but also subject to mood issues. People with this Brain Type may struggle with constant negative thoughts and pessimistic tendencies. Exercise, omega-3 fatty acids, and certain supplements, such as SAMe and vitamin D, can help individuals with Brain Type 4. Brain Healthy Nutrition Dietary Recommendations Your Type 4 brain needs a diet that’s balanced in high-quality proteins and complex carbohydrates. This type of diet will help balance your blood sugar, help you focus, and provide the necessary building blocks for brain health. Proteins: protein-rich foods provide amino acids the body needs to create neurotransmitters such as serotonin (linked to mood, motivation, and positive thinking) and dopamine (to help maintain focus, increase learning, and manage emotional reactions). Regularity of protein (every few hours) helps with satiety and to balance blood sugar and can help prevent anxiousness. Meals should include chicken, wild fish, pasture raised beef or lamb, hemp, eggs, or a plant-based protein powder Eat protein with every meal or snack. Easy snack options: small apple with almond butter blueberries with walnuts boiled egg with sliced tomato and basil Carbohydrates: focus on getting most of your carbohydrates from vegetables by adding them to meals whenever possible. Other carbohydrates should be low-glycemic, high-fiber, unrefined, and organic whenever possible. Gluten-free whole grains: 1 serving per day (wild/brown rice, quinoa, buckwheat, millet, amaranth, gluten-free whole oats, and teff). Prebiotic fibers (support healthy microbiome balance): leeks, onions, raw garlic, sunchoke, raw chicory root, raw asparagus, raw dandelion greens. Vegetables: 6-8 servings per day Whole fruits: 1-2 servings per day Hydration: drink at least half your body weight (lbs.) in ounces of filtered water each day. Brain Supporting Supplements Recommended Supplements for Brain Type 4 1. Brain & Body Power 2. SAMe Mood & Movement 400 SAMe Mood & Movement 400 provides SAMe (S-AdenosylMethionine), a nutrient with very high energy that also provides key methyl groups to help power numerous enzymes important for the brain, joints, liver, muscles, and other organs. SAMe is fundamental to the body’s renewal, repair, and overall well-being. Brain Type 5 – Cautious Brain scans of individuals with Brain Type 5 often show heightened activity in the anxiety centers of the brain, such as the basal ganglia, insular cortex, and/or amygdala. This is probably linked to lower activity of the neurotransmitter GABA, which helps calm the brain. People with this brain type tend to be motivated toward a goal. They can feel intense pleasure, but also struggle with feeling anxious or nervous, which causes them to be more cautious and reserved, but also more prepared. This brain type can be balanced with meditation and hypnosis, along with supportive nutrients such as B6, magnesium, and GABA, and the herbals lemon balm and theanine. Brain Healthy Nutrition Dietary Recommendations Same as Brain Type 4. Brain Supporting Supplements Recommended Supplements for Brain Type 5 1. Brain & Body Power 2. GABA Calming Support GABA Calming Support contains clinically studied nutrients and herbals that help naturally calm brain waves and allow your brain to slow down anxious or fretful thoughts. We’ve taken a comprehensive look at 5 Brain Types, but there are 11 other types that are combinations of the main types. To learn which of the 16 Brain Types you are, take the Brain Health Assessment. Take the Brain Health Assessment to Know Your Brain Type Maybe you’ve taken an online personality quiz in the past. Though such tests can occasionally offer helpful information, most fail to consider an individual’s health habits and personal history. In many cases, they also neglect to include an improvement plan. Another problem with online tests is that they typically aren’t backed by science. Worse still, they frequently place people into rigid categories that can discourage, confuse, or even stigmatize the test taker. With so many poorly-designed tests flooding cyberspace, we’re proud to present the Brain Health Assessment (BHA), a science-based, paradigm-shattering personality test. This one-of-a-kind online test: Was developed by Dr. Daniel G. Amen, a double board-certified psychiatrist who has been practicing for over 40 years. Is powered by the world’s largest database of functional brain scans – 160,000 and growing. Incorporates extensive research – Amen Clinics has published over 70 clinical studies on brain health. Is based on the combined clinical experience of a team of Amen-trained doctors who have worked with patients from 120 countries. Backed by decades of research, the results of the BHA will give you a personalized report that measures your overall health and includes recommended improvement strategies based on your Brain Type. To discover your brain type, take the free online BHA quiz. It only takes about 5 minutes to complete and your answers are strictly confidential. Discover the tool that has helped millions of people increase their energy, sharpen their focus, and optimize their brain. You can know your Brain Type in just a few minutes, so start now. 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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Energize Your Afternoons with These 6 Simple Steps
It’s 3:00 P.M., and you still have another hour or two to work. Your energy just took a dip. Immediately, your mind starts entertaining a trip to the vending machine in the office break room (or fridge if you work at home) for a starchy snack or sweet treat. In a flash, you have another idea...maybe you’ll pop across the street for a caffeinated beverage... Perhaps you’ve experienced this scenario at some point. Or maybe you face this challenge every day. The problem is that vending-machine snack or coffee drink can only provide a temporary fix. The sugar, refined carbohydrate or caffeine buzz will likely be followed by a crash in your energy levels after your blood sugar drops or the caffeine wears off, leaving you less focused and more tired than before. Worse, if you eat a high sugar or refined carbohydrate snack, it can spike dopamine levels (the feel-good hormone), and likely cause a desire for you to repeat the same scenario the next day. The lift coffee offers can be seductive and habit-forming. The good news is, there’s a better way to energize your afternoons. You can completely avoid the energy zap trap, and seek out real, sustained, vibrant energy that will last all afternoon! Below are six tips, proven to naturally boost energy levels. 6 Ways to Naturally Energize Your Afternoons 1. Get Adequate Sleep The best way to address your afternoon slump is to first look for the reasons you’re always tired. What are you doing to ensure a good night’s sleep? If you’re like roughly 50-70 million Americans who fail to get 7-9 hours of sleep a night, it’s time to improve your sleep. Follow these tips: Stick to the same bedtime and wake time to normalize your internal body clock. Turn lights down and digital devices off a couple hours before bedtime. Don’t eat a big meal, drink alcohol, caffeine, or exercise too close to bedtime. They can all disrupt sleep. Journal or write down troublesome thoughts if worrying is keeping you up. Keep your room dark and cool. Use blackout curtains if needed. Listen to soothing music or sounds, or a guided meditation to help you fall sleep. Exercise regularly. If you exercise in the morning out in the sunlight, it helps with melatonin regulation and to promote sleep at night. 2. Take A Walk One of the best ways to energize your afternoons is to take a walk. Walking increases blood flow to your brain and body, which can energize you and improve brain function. One study found that sleep-deprived young women who did 10 minutes of stair walking were more energized than they were from having a moderate amount of caffeine. 3. Drink Water or Herbal Tea Tiredness, confusion, and lack of alertness are associated with dehydration. Being properly hydrated can help raise your alertness, focus, and energy levels. Simply drink a glass of refreshing water or try some relaxing herbal tea, which can reduce stress levels and help you focus better. 4. Diaphragmatic Breathing Deep breathing can increase focus, alertness, and energy flow, while giving you a mood boost, too! Conscious and deep breathing are also associated with reduced cortisol levels and greater relaxation. Try this simple diaphragmatic breathing exercise: Inhale for three seconds through your nose Hold for one second Exhale for six seconds (twice as long as inhale) Hold for one second Repeat 10 times 5. Eat A Healthy Snack Instead of a sugary treat, choose an energy-boosting snack that’s low in sugar, and includes healthy fats, protein, and complex carbohydrates. The protein provides balanced, sustained energy, while the healthy fat is great for satiety, and fiber-rich complex carbohydrates will help keep blood sugar levels balanced. Good examples include juicy apple wedges and almond butter; a healthy smoothie with protein powder, nut butter, berries, and kale or spinach thrown in; some cut up veggies like bell pepper, carrots, or celery and hummus; or a handful of mixed nuts with a small amount of dried fruit. Pack healthy snacks ahead of time and enjoy! 6. Energy-Boosting Nutrients If you find yourself reaching for unhealthy snacks or caffeinated beverages in the afternoon, you can benefit from Focus & Energy, which delivers focus-enhancing ingredients without the jitters or energy crash you can get from caffeine.* The formula’s synergistic blend of clinically proven ingredients work through several pathways to support sustained energy and mental focus while dealing with stress.* The blend includes a potent dose of decaffeinated green tea extract that helps to increase blood flow to the brain, while choline, a vitamin-like nutrient, supports brain cells in the production of acetylcholine, a key neurotransmitter for mental focus and learning.* The formula also includes powerful adaptogens: rhodiola, ashwagandha, and ginseng. Rhodiola acts swiftly and has been shown to combat fatigue, support a positive outlook, and improve physical and mental performance.* It has unique properties that help to increase available energy during the day, while supporting restful sleep at night.* Ashwagandha, used in Ayurvedic medicine, helps to promote calm and mental focus, and has been associated with improved memory and attention.* Ginseng helps to improve focus, memory, and overall well-being.* Dump the Afternoon Slump While these tips can help energize your afternoons, it’s important to maintain a brain healthy diet and regular exercise routine to ensure vibrant energy throughout the day. If you’re constantly fatigued, be sure to consult your healthcare physician. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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5 Reasons Why You Should Know Your Brain Type
Did you know that there are 16 different Brain Types? Which one are you? Maybe you’ve taken an online personality quiz in the past. Though such tests can occasionally offer helpful information, most fail to consider an individual’s health habits and personal history. In many cases, they also fail to include improvement strategies. Another problem with online tests is that they typically aren’t backed by science. Worse still, they frequently place people into rigid categories that can discourage, confuse or even stigmatize the test taker. With so many poorly-designed tests flooding cyberspace, we’re proud to present the Brain Health Assessment (BHA), a science-backed, paradigm-shattering brain test. This one-of-a-kind online test: Was developed by Daniel G. Amen, MD, a double board-certified psychiatrist who has been practicing for over 40 years. Is powered by the world’s largest database of functional brain scans – 160,000 and growing. Incorporates extensive research – Amen Clinics has published over 70 clinical studies on brain health. Is based on the combined clinical experience of a team of Amen-trained doctors who have worked with patients from 120 countries. Backed by decades of research, the results of the BHA will give you a personalized report that measures your overall health and includes recommendations for improvement based on your Brain Type. Benefits of Knowing Your Brain Type Just as identifying your abilities, interests, and skills can help you become a more well-rounded, successful person, knowing your Brain Type can help you better understand who you are and why you do what you do. These insights can potentially impact your future career and relationships in significant ways, by: 1. Reducing Stigma- There are plenty of judgments out there about how people should think, act, behave, and perform. Knowing your specific Brain Type can help reduce the stigma of labels or conditions others have assigned to you. Break free from the shame of a struggling brain. 2. Increasing Knowledge- Knowing your Brain Type can provide you with invaluable information. Taking the BHA can help identify your brain’s potential risk factors. The sooner you’re aware of specific challenges, the sooner you can begin to address them with natural treatments. 3. Setting Goals- In addition to learning your Brain Type, you’ll also receive a Brain Fit Score. Since even the healthiest brains can be improved with targeted treatments – including diet, exercise and lifestyle interventions – you’ll receive a plan for how to set and achieve personal fitness goals. 4. Providing Nutritional Support- Taking the BHA can help you cut through the confusing world of supplements to discover what you should be taking for optimal physical and mental wellness. Included with your Brain Fit Score is a recommended supplement regimen customized for your specific Brain Type. 5. Making It Fun- People take personality quizzes all the time, but with those tests, they’re only getting a partial picture. Learning more about how you’re wired, and how you can use that knowledge to improve yourself in the future, can be exhilarating. Since habits, skills and personality traits originate in the brain, learning your Brain Type can be the key to unlocking your potential. With the BHA, you’ll get an accurate picture of your brain, a doctor-recommended supplement plan, and a personalized roadmap for healing. Take the Brain Health Assessment to Know Your Brain Type The Brain Health Assessment (BHA) is absolutely FREE and only takes about 5 to 7 minutes to complete. Here are 4 simple steps to taking the BHA: Take the Brain Health Assessment Here Discover your Brain Type & Brain Fit Score Get a personalized supplement, nutrition, and fitness plan Optimize your brain and take back your health! This is the ONLY online assessment that provides accurate, real-time, lifestyle and supplement recommendations to improve your brain health. Discover the tool that has helped millions of people increase their energy, sharpen their focus, and optimize their brains. You can know your Brain Type in just a few minutes, so start now. 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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Does MCT Oil Give You Energy? Here's How to Superfuel Your Brain & Body
The human brain requires lots of energy to function. Though only 2% of he 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. You’ll find high-quality, ultra-pure MCTs in BrainMD’s new quick energy supplement… Brain MCT Energy: Organic MCT Oil Brain MCT Energy is an oily dietary supplement that provides biochemical superfuels which rapidly boost the body’s energy generation, especially in the brain.* These are “good fats” that pose no threat to our health.* MCTs are easily digested in the intestine to make small fatty acids, which are efficiently absorbed. The liver readily converts these fatty acids from MCT into even smaller molecules called ketones, which all our cells can easily use for energy. Our cells get the bulk of their energy from biochemical “fires” stoked by mitochondria, tiny energy generators. The mitochondria use oxygen to convert nutrients from our foods into energy. Of all the nutrients the mitochondria burn, the easiest are ketones – small molecules derived from fatty acids (think of ketones as the kindling for our life energy). MCT are small natural fat molecules (triglycerides) of two kinds: caprylic acid triglyceride, consisting of fatty acids 8 carbons long (“C8”) combined with glycerol; and capric acid triglyceride, which has fatty acids 10 carbons long (“C10”) combined with glycerol. When taken by mouth, both are efficiently digested into their free caprylic (C8) and capric (C10) fatty acids, which are then readily absorbed. These small fatty acid molecules rapidly cross the intestinal lining and reach the large portal vein, which quickly delivers them to the liver. There, instead of being packaged into LDL particles along with cholesterol like larger fatty acids, they’re converted into ketones. These small molecules are then released into the circulation, to be picked up and burned in the mitochondria of any of our cells. MCT Oil and Brain Health The brain relies almost 100% on glucose (“blood sugar”) for energy generation, because that’s typically what it’s fed. But the brain is also capable of making energy from ketones, and even from the C8 and C10 molecules, that aren’t broken down in the liver. For people who struggle to get blood sugar into their brain, these MCT derivatives are a tremendous boon. Clinical research strongly suggests the brain loses its capacity to utilize glucose over time; this process may even begin for some in their youth. Fortunately, the brain seems to retain its full capacity to make energy from the C8 and C10 fatty acids, and especially the ketones produced from them, across the entire lifespan. In 2020, U.S. government researchers published a meta-analysis from 13 clinical studies with MCT. They concluded that MCT improved cognition, including memory. They noted that the higher the blood ketone level achieved, the greater the degree of cognitive benefit. MCT Oil and Exercise Taking an MCT supplement one or two hours prior to a workout supplies the skeletal muscles with ketones to help meet their increased energy needs. As the workout progresses and the muscle mitochondria burn ketones, the body may mobilize additional ketones from adipose tissue or other fat stores. As the ketone blood levels rise, some will be “pushed” into the working muscles and the brain. Findings from a recent controlled clinical trial suggest that taking MCT while on a moderate aerobic exercise program could be a useful tool for achieving higher blood ketone levels. Also, taking MCT lessened the blood sugar spike after consuming carbohydrates, which is consistent with clinical findings that suggest MCT may assist with blood sugar balance. MCT Oil and Appetite Satiety occurs when a person starts to feel full while eating a meal. A dietary supplement that promotes satiety is useful for those who want to reduce their caloric intake by consuming less food. MCT has shown promise for increasing satiety and lowering appetite, which can help reduce caloric consumption. And while MCT can lessen appetite, they also can increase the body’s burning of fat. The body must use energy to process food once it’s consumed. This process is called diet-induced thermogenesis (DIT). Clinical trials spanning more than 30 years have now clearly established that taking MCT increases DIT, mainly by increasing the body’s rate of fat-burning. Though the MCT acceleration of fat-burning and DIT hasn’t been shown to translate directly into weight loss, some of the clinical trials suggest that supplementing with MCT can assist with maintaining a stable weight. By enhancing satiety, MCT can be helpful for curbing unhealthy eating and stabilizing body weight. Clean MCT Oil for Your Brain & Body Besides its benefits for promoting mental performance – including memory, learning, and focus – Brain MCT Energy may help those who tire easily when doing mental work and need more mental energy.* It may also benefit individuals who have trouble maintaining a stable blood sugar supply to their brain.* MCTs are also valuable for whole-body health and overall vitality.* The clinical research with MCT has opened new vistas of brain benefits for people of all ages.* [wc_button type="inverse" url="/brain-mct-energy" title="SHOP MCT OIL" target="" url_rel="" icon_left="" icon_right="" position="center" class=""]SHOP MCT OIL[/wc_button] [wc_box color="secondary" text_align="left" margin_top="" margin_bottom="" class=""] Brain MCT Energy FAQ What Are the Ingredients in Brain MCT Energy? Medium-chain triglycerides of caprylic acid (an 8-carbon fatty acid) and capric acid (a 10-carbon fatty acid), naturally occurring small fat molecules that are sustainably-harvested from organically grown coconuts. Who can benefit from Brain MCT Energy? This supplement is useful for people of any age or state of wellness. It’s recommended for those seeking to improve their energy and mental performance, including learning, focus, and memory. It may also help maintain stable blood sugar supply to the brain. MCT can increase satiety; consuming less food can help slow weight gain or maintain current weight.* For people on a keto diet, taking this supplement may help counteract the elevation of blood triglycerides and LDL cholesterol caused by the consumption of unhealthy fats.* MCT has also been shown to help conserve muscle strength in the elderly.* How can I take this supplement? Brain MCT Energy is odorless, flavorless, and easy to pour. It can be added to coffee, smoothies, shakes, even salad dressings. Adults can take 1 tablespoon (14 grams) daily with food, maximum 2 tablespoons (28 grams) daily. If GI discomfort occurs, take smaller portions more frequently, but always with food. For best fat-burning results take 1-2 hours prior to an aerobic workout. This product is not intended for use by children. MCT products were first developed for use by children with serious medical conditions, and should only be given to children under a physician’s supervision. Can other BrainMD supplements complement or enhance the effectiveness of Brain MCT Energy? Yes! NeuroVite Plus, Omega-3 Power, and Brain & Memory Power Boost complement this product. They provide nutrients our cells need to make the best use of MCT. These especially include the B vitamins, magnesium, zinc, acetylcarnitine, alpha-lipoic acid, coenzyme Q10, and omega-3 EPA+DHA. Since this is such a healthy fat supplement, do I need any other fats? Yes, you still need to take an omega-3 EPA+DHA supplement, unless you eat a lot of carefully-cooked, uncontaminated cold-water fish.* Omega-3s are essential for our cell membranes to function and for healthy inflammatory balance, vital roles not covered by MCT.* Are there any serious side effects to taking Brain MCT Energy? No. As with other BrainMD products, this is a dietary supplement, not a drug, and isn’t habit-forming. Mild GI discomfort can occur with large doses and can be prevented by starting with a low dose and working your way up.* Even 5 grams a day of MCT (one teaspoon) is likely to have some benefit, and this can be split into a half teaspoon twice a day.* This supplement is free from dairy, glutens, sugar, corn, soy, eggs, yeast, and artificial colorings or flavorings. It is made from tree nuts (coconuts). It’s suitable for vegans, and its use is compatible with paleo diet patterns. Taking this product can enhance the benefits of a ketogenic (keto) diet, and MCTs have been used to lessen blood cholesterol difficulties that sometimes result from bad fats in the keto diet.* [/wc_box] Superfuel for a Super You Brain MCT Energy supplies biochemical superfuels for an optimal brain and body.* This natural supplement may help people who tire easily when doing mental work, or who have trouble maintaining a stable blood sugar supply to their brain.* It also enhances satiety to assist with weight management, improves the brain benefits of aerobic exercise, and supports cognitive and memory function.* Brain MCT Energy is a clean and fast-acting energy source for peak brain and body performance.* [wc_button type="inverse" url="/brain-mct-energy" title="SHOP MCT OIL" target="" url_rel="" icon_left="" icon_right="" position="center" class=""]SHOP MCT OIL[/wc_button] 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 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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Which of the 16 Brain Types Are You?
The more you know about your brain, the better you can optimize it. 5 Primary Brain Types Explained Dr. Daniel Amen has identified 16 Brain Types based on his brain imaging work. In Part 1, we took a deep dive into the 5 primary Brain Types. Our focus now shifts to the 11 combination Brain Types along with the distinguishing characteristics, diet plan, and supplement recommendations for each type. But first, a brief recap of the 5 primary Brain Types: Brain Type 1 Individuals with Brain Type 1 typically show full, even, symmetrical activity throughout the brain, with the most activity in the cerebellum – one of the brain’s major processing centers. People with Brain Type 1 tend to live longer because of their high level of conscientiousness. They show up on time and follow through on tasks. They usually don’t take big risks and play by the rules. Although Brain Type 1 is the optimum brain type, the “use it or lose it” rule applies. Brain Type 2 Individuals with Brain Type 2 usually show lower activity in the prefrontal cortex (PFC) in brain scans. The PFC is the brain’s brake system. It can help people think before they speak or act. Brain Type 2 may be associated with lower activity of dopamine, a neurotransmitter involved with focus and motivation. People with this Brain Type are likely to need excitement or stimulation to stay focused. Smokers and heavy coffee drinkers also tend to fit this type, as they use these substances to stimulate their brains. Brain Type 3 Individuals with Brain Type 3 are often tenacious, persistent, and sometimes stubborn. They tend to struggle with worry, have trouble sleeping, and like things to be done a certain way. Those with Brain Type 3 often have increased activity in the front part of the brain called the anterior cingulate gyrus (ACG). The ACG influences your ability to “go with the flow.” When the ACG is overactive, probably due to low activity of serotonin, people can have problems shifting attention. People with Brain Type 3 don’t need more stimulation. In fact, caffeine and diet pills tend to make them worse. Brain Type 4 Brain Type 4 individuals tend to show increased activity in the limbic (or emotional) centers of the brain, making them highly sensitive and empathic, but also subject to mood issues. People with this Brain Type may struggle with constant negative thoughts and pessimistic tendencies. Brain Type 5 Brain scans of individuals with Brain Type 5 often show heightened activity in the anxiety centers of the brain, such as the basal ganglia, insular cortex, and/or amygdala. This is probably linked to lower activity of the neurotransmitter GABA, which helps calm the brain. People with this brain type tend to be motivated toward a goal. They can feel intense pleasure, but also struggle with feeling anxious or nervous, which causes them to be more cautious and reserved, but also more prepared. Now, here are the 11 combination Brain Types… Here Are the 11 Combination Brain Types – Character Traits and Lifestyle Recommendations Core Character Traits for Brain Types 6-16 Individuals with Brain Types 6-16 typically show lower activity in the PFC. The PFC can keep them from saying or doing things that aren’t in their best interest. It also can curb creative, out-of-the-box thinking when it works too hard. Studies show that Brain Types 6-16 may also be associated with lower dopamine levels. People with this Brain Type are likely to need excitement or stimulation to stay focused. Those with Brain Types 6-16 can be strong-willed, choosy, and persistent. They may struggle with worry and have sleep issues. In addition, people with Brain Types 6-16 often have increased activity in their ACG. As the brain’s gear shifter, the ACG is involved with mental flexibility. An overactive ACG can create attention issues or harmful thoughts and behaviors. Core Diet Plan for Brain Types 6-16 Proteins: Protein-rich foods provide amino acids our body needs to create neurotransmitters such as serotonin (to boost mood, motivation, and positive thinking) and dopamine (to maintain focus, increase learning, and manage emotional reactions).* Regularity of protein (every few hours) provides satiety, balanced blood sugar, and can help prevent mood issues.* Easy snack options: small apple with almond butter blueberries with walnuts small protein smoothie Eat some form of protein at every meal or snack. Meals should include pasture-raised, organic chicken, fish, beef, lamb, hemp, eggs, or a plant-based protein powder. Carbohydrates: Focus on getting most of your carbohydrates from vegetables by adding them to meals whenever possible. Other carbohydrates should be low-glycemic, high-fiber, unrefined, and organic whenever possible. Prebiotic fibers: leeks, onions, raw garlic, sunchoke, raw chicory root, raw asparagus, raw dandelion greens. Vegetables: 6-8 servings per day Whole fruits: 1-2 servings per day Gluten-free whole grains: 1 serving per day (wild/brown rice, quinoa, buckwheat, millet, amaranth, gluten-free whole oats, and teff) Hydration: drink at least half your body weight (lbs.) in ounces of filtered water each day. Brain Type 6 The best strategy to balance Brain Type 6 is to find natural ways to boost both dopamine and serotonin.* Brain Healthy Nutrition Your brain is the most energy-hungry organ in your body, using 25% of the calories you consume.* One of the quickest ways to achieve better brain function is to identify which foods you should choose and which foods you should lose.* Eat right so you can think right!* Dietary Recommendations Your Type 6 brain needs a diet that’s balanced in high-quality proteins and complex carbohydrates.* This type of diet will help balance your blood sugar, help you focus, and provide the necessary building blocks for brain health by naturally boosting dopamine and serotonin levels.* Brain Supporting Supplements Brain-directed supplements can support your physical and mental energy levels.* It’s recommended for everyone to take daily essentials plus additional supplements tailored to your specific Brain Type.* Recommended Supplements for Brain Type 6 Brain & Body Power We’ve combined our daily essentials into easy-to-use, on-the-go packets. Each packet of Brain & Body Power contains the following supplements: NeuroVite Plus Multivitamin – a powerful combination of more than 50 vitamins, minerals and plant extracts in their most efficient and bioavailable forms, NeuroVite Plus nourishes all the body’s cells, tissues, and organs.* Brain & Memory Power Boost – this brain-boosting formula delivers your body specialized, brain directed ingredients to support the brain’s energy, connectivity, and overall performance.* Omega-3 Power – gel capsules of the purest, most powerful form of omega-3 fatty acids EPA and DHA (without the fishy aftertaste) to promote healthy cognition, including recall and retention, focus and concentration, and mood and behavior.* Focus & Energy A natural, non-habit-forming blend of adaptogens and energizing herbs (green tea extract, ginseng, rhodiola, choline, and ashwagandha), Focus & Energy helps support mental sharpness and productivity.* Brain Type 7 The best way to balance Brain Type 7 is to find natural ways to boost dopamine, serotonin, omega-3 fatty acids, and vitamin D.* Dietary Recommendations Your Type 7 brain needs a diet that is balanced in high-quality proteins and complex carbohydrates.* This type of diet will help balance your blood sugar, help you focus, and provide the necessary building blocks for brain health.* Recommended Supplements for Brain Type 7 Same as Brain Type 6. Brain Type 8 An effective strategy for balancing Brain Type 8 is to find natural ways to boost dopamine, serotonin, and GABA.* Magnesium and theanine can also help, as can optimizing levels of omega-3 fatty acids and vitamin D.* Dietary Recommendations Same as Brain Type 7. Recommended Supplements for Brain Type 8 Brain & Body Power See description above for Brain Type 6. NeuroLink Feeling irritable or sad for no reason? NeuroLink helps to balance emotional ups and downs by delivering an exclusive blend of key nutrients to neurotransmitters in your brain helping you to feel tranquil and clear.* Brain Type 9 You can balance Brain Type 9 by finding natural ways to increase serotonin and GABA.* Physical exercise boosts serotonin, as does using a combination of certain supplements, such as 5-HTP and saffron.* Magnesium and theanine can also help, as can optimizing levels of omega-3 fatty acids and vitamin D.* Dietary Recommendations Same as Brain Type 7. Recommended Supplements for Brain Type 9 Same as Brain Type 6. Brain Type 10 To help balance Brain Type 10, try to find natural ways to boost serotonin, omega-3 fatty acids, and vitamin D.* Dietary Recommendations Your Type 10 brain needs a diet that is lower in protein and higher in complex carbohydrates.* This type of diet will provide the necessary building blocks for optimal brain health.* Recommended Supplements for Brain Type 10 Brain & Body Power See description above for Brain Type 6. Serotonin Mood Support Serotonin Mood Support contains a patented form of saffron along with other key nutrients that help to promote calmness, positive mood, serotonin balance, and even healthy weight management.* Brain Type 11 You can balance Brain Type 11 by boosting serotonin and GABA.* Magnesium and theanine can also help, as can optimizing levels of omega-3 fatty acids and vitamin D.* Dietary Recommendations Your Type 11 brain needs a diet that’s lower in protein and higher in complex carbohydrates.* This type of diet will boost serotonin and GABA levels naturally.* Recommended Supplements for Brain Type 11 Same as Brain Type 6. Brain Type 12 The best way to balance Brain Type 12 is to find natural options for boosting dopamine, serotonin, and GABA.* Magnesium and theanine can also help, as can optimizing levels of omega-3 fatty acids and vitamin D.* Dietary Recommendations Your Type 12 brain needs a diet that’s balanced in high-quality proteins and complex carbohydrates.* This type of diet can help increase serotonin and dopamine naturally.* Recommended Supplements for Brain Type 12 Same as Brain Type 6. Brain Type 13 Balance Brain Type 13 by finding natural ways to boost dopamine and GABA.* Magnesium and theanine can also help, as can optimizing levels of omega-3 fatty acids and vitamin D.* Dietary Recommendations Same as Brain Type 7. Recommended Supplements for Brain Type 13 Same as Brain Type 6. Brain Type 14 The best way to balance Brain Type 14 is naturally with dopamine, omega-3 fatty acids, and vitamin D.* Dietary Recommendations Same as Brain Type 7. Recommended Supplements for Brain Type 14 Same as Brain Type 6. Brain Type 15 The best strategy to balance Brain Type 15 is to find natural ways to boost dopamine and GABA.* Magnesium and theanine can also help, as can optimizing levels of omega-3 fatty acids and vitamin D.* Dietary Recommendations Your Type 15 brain needs a diet that is balanced in high-quality proteins and complex carbohydrates.* This type of diet will help raise GABA and dopamine levels naturally.* Recommended Supplements for Brain Type 15 Same as Brain Type 6. Brain Type 16 To balance Brain Type 16, look for natural ways to boost dopamine and GABA.* Magnesium and theanine can also help, as can omega-3 fatty acids and vitamin D.* Dietary Recommendations Same as Brain Type 15. Recommended Supplements for Brain Type 16 Brain & Body Power See description above for Brain Type 6. SAMe Mood & Movement 400 SAMe (S-AdenosylMethionine) is a nutrient with very high energy that helps power numerous enzymes important for the brain, joints, liver, muscles, and other organs.* SAMe is fundamental to the body’s renewal, repair, and overall well-being.* So, which of the 16 Brain Types are you? The best way to know for sure is to take the Brain Health Assessment. Brain Health Assessment Maybe you’ve taken an online personality quiz in the past. Though such tests can occasionally offer helpful information, most fail to consider an individual’s health habits and personal history. In many cases, they also neglect to include an improvement plan. Another problem with online tests is that they typically aren’t backed by science. Worse still, they frequently place people into rigid categories that can discourage, confuse, or even stigmatize the test taker. With so many poorly designed tests flooding cyberspace, we’re proud to present the Brain Health Assessment (BHA), a science-based, paradigm-shattering personality test. This one-of-a-kind online test: Was developed by Dr. Daniel G. Amen, a double board-certified psychiatrist who has been practicing for over 40 years. Is powered by the world’s largest database of functional brain scans – 160,000 and growing. Incorporates extensive research – Amen Clinics has published over 70 clinical studies on brain health. Is based on the combined clinical experience of a team of Amen-trained doctors who have worked with patients from 120 countries. Backed by decades of research, the results of the BHA will give you a personalized report that measures your overall health and includes recommended improvement strategies based on your Brain Type. Just as identifying your abilities, interests, and skills can help you become a more well-rounded, successful person, knowing your Brain Type can help you better understand who you are and why you do what you do. These insights can help you know what mental/brain health risks you may face, which can potentially impact your future career and relationships in significant ways. Discover Your Brain Type To discover your Brain Type, take the free online BHA quiz. It only takes about 5 minutes to complete and your answers are strictly confidential. Discover the tool that has helped millions of people increase their energy, sharpen their focus, and optimize their brain. You can find out your Brain Type in just a few minutes, so start now. 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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Benefits of Weight Training for Your Mental Health
At the outset of a New Year, many of us are looking for new ways to support our physical and mental health. Thankfully, there’s a natural mood-boosting, brain, and body strengthening practice that delivers big health results: weight training. Yes, weight training is a wellness marvel. And, you don’t have to become a bodybuilder or join a gym to do it. Weight training is incredibly user-friendly and easy to do at home. Strength, or resistance, training can be adjusted so that people of all ages, body types and fitness levels can participate. Strength training is a physical activity designed to improve muscular fitness by exercising a specific muscle or muscle group against external resistance. That resistance can come from any number of things including traditional free weights/dumbbells, weight machines, elastic tubing, resistance bands, medicine balls, your own body weight, or even soup cans or milk jugs filled with sand. Benefits of Weight Training In addition to the fitness rewards that come with strength and weight training, you’ll likely receive numerous health returns on the time and effort you invest. One of the greatest physical benefits of resistance training is that it combats muscle loss and helps to increase bone mineral density. As we age, muscle mass decreases approximately 3-8% per decade after the age of 30, and this rate of decline is even higher after the age of 60. Post-menopausal women are also at a greater risk for bone loss. This makes weight training a great practice for aging bodies. Using resistance exercises to work your muscles can help fire up the metabolism to burn more calories, which can aid in weight loss and help to lower abdominal fat. It can also improve sleep, normalize blood sugar and cholesterol levels, boost cardiovascular health, and improve flexibility and mobility. There are a host of brain health benefits, too. Over the past few years, several studies have shown that resistance training is linked to improved cognition, memory, mood, and a reduction in anxious feelings. Relief for Mood Challenges While research on the mental health benefits of aerobic exercise have been studied for a long time, the mental health effects of strength training are only now being understood. Some clinical trials have found that resistance training is associated with a significant reduction of low mood. Although researchers aren’t entirely sure how weight training changes the brain to boost mood, there are some clues. First, similar to aerobic exercise, strength training stimulates the brain’s pituitary gland to release endorphins, which are morphine-like hormone molecules that enter the brain’s neurons. This action can block pain impulses, resulting in a mildly euphoric feeling. Another chemical stimulated by aerobic exercise and strength training is called brain-derived neurotrophic factor (BDNF). BDNF is produced in the hippocampus and has mood-boosting properties. BDNF is found in lower levels in people who suffer from low mood, hence the benefit of ensuring healthy levels of this protein. There are some feel-good brain effects thought to be unique to strength training. Researchers have hypothesized that physiological adaptations associated with strength gains and muscle growth from resistance training might interact with the neurobiology associated with low mood, resulting in a mood boost. Resistance exercise may help to reduce anxious feelings, too. Weight training can help to lessen anxious thoughts in both healthy participants and those with mental health issues. Understanding exactly how strength exercises may help with low mood and anxious thoughts, by acting on the same neurobiological systems, offers a rich opportunity for further study. How to Start Weight Training The great news is that you can start weight training right now at home. You can begin by doing squats with a chair, push-ups, planks, or other movements that require you to use your own body weight as resistance. These exercises will strengthen your core and help your posture (a strong posture is also linked to a positive outlook). The American College of Sports Medicine recommends doing 8-12 repetitions of 8-10 different exercises that target all major muscle groups at least twice a week, and to give yourself at least one day off after a strength training session. The American Council on Exercise offers a free collection of body-weight exercises. These are great for all levels of fitness. Of course, you can work with a personal trainer too or take a strength training fitness course. Many personal trainers and fitness studios have online offerings at this time. A Final Thought Researchers and laypeople alike have discovered the positive mental effects associated with weight training. Many with a consistent weight training regimen can attest to how much more confident they feel and how much more physically able they are to do daily tasks. 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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Are You Tired of Dealing with Adrenal Overload?
Are you struggling with exhaustion, body aches, or digestion problems? You may be dealing with adrenal issues. If you feel tired all day, even after getting a good night’s sleep, it could be a sign that your stress load is more than what your adrenal glands can handle. Stress-induced adrenal overload is one of the most common, yet most overlooked, health problems today. The adrenals are one part of an organ triad that helps the body cope with emotional stress: the hypothalamic-pituitary-adrenal (HPA) axis. The HPA Axis The HPA axis is the body’s main stress response system. It features functionally integrated nervous and hormonal cooperation to manage the body’s short-term (acute) and long-term (chronic) responses to stress. The body’s initial response to stress begins in the brain. The zone called the hypothalamus is the first to process the sensations of stress. It stimulates the nearby pituitary gland, which in turn stimulates the adrenal glands’ outer zone – the adrenal cortex – to produce stress regulating hormones and release them into the bloodstream. The HPA axis is comprised of the… H – Hypothalamus, which is about the size of a pearl, is responsible for releasing hormones that prompt the pituitary gland to start secreting other hormones. Once it senses stress, this brain zone sends corticotropin-releasing factor (CRF) to the pituitary by way of direct nerve pathways. P – Pituitary gland, a pea-sized organ located very close to the hypothalamus, is sometimes called the body’s “master gland” because its main job is to stimulate other glands to secrete hormones. Once alerted by the hypothalamus, the pituitary releases adrenocorticotropic hormone (ACTH) into the circulation. This soon reaches the adrenal glands and activates them to start producing cortisol. A – Adrenal glands, a pair of triangle-shaped glands that sit on top of your kidneys, take center stage in your stress resilience, cognitive function, and hormone balance. They take their cue from the pituitary gland and are critically involved in your body’s reaction to stress. The adrenals produce the stress-response hormones adrenaline, dehydroepiandrosterone (DHEA), and cortisol. The Stress Response Homeostasis is the body’s collection of processes that ensure its continued survival. Stress is commonly defined as a state of threat to homeostasis. Maintenance of homeostasis in the face of stress requires activation of a complex set of nervous, hormonal, and immune system responses, collectively termed the stress response. The stress response is both behavioral, via increased alertness and mental processing, and physiological, via increased breathing, heart rate, and energy generation. Adrenaline The fight or flight response is the body’s automatic, life-preserving response to stress. When you sense danger, your brain’s hypothalamus sends nerve signals to the adrenals, which immediately release a surge of adrenaline. This is the main rapid-response stress hormone: it quickly increases your heart rate and blood pressure and gives you a rush of energy to escape the danger. As adrenaline kicks in, the heart beats faster, breathing and blood pressure increase, hands, and feet become cooler to shunt blood away from the extremities to the big muscles (to help you defend yourself or run away), and the pupils dilate (to help you see better). This pattern of adaptation allows for survival in the short-term. But what happens when stress persists long-term? Cortisol Cortisol is the body’s long-term stress hormone. It releases glucose into the blood, as the main fuel for damaged tissues to make repairs. It also helps switch the body into survival mode, reducing non-essential functions, altering immune responses, and suppressing the digestive and reproductive systems. DHEA The hormone DHEA regulates immunity, helping maintain healthy inflammatory balance and overall alertness of the immune system. Among its many effects is helping sustain the efficiency of killer cells, which go after cells that are perceived to be damaged or foreign to your body. Your body’s natural alarm system communicates with the area of the mind that manages mood, motivation, and fear. It helps you react fast and move toward safety. But when the perception of stress is maintained for months or even years, the stress response can become counter-productive. Situational vs Ongoing Stress Imagine you’re hiking through the woods with your children when suddenly, a mountain lion appears. Immediately, you shift into fight or flight mode: your heart starts pounding and your adrenals begin producing adrenaline and other hormones to give you a quick burst of energy to fight the cougar or pick up your children and run away as fast as you can. The problem is, your body can’t differentiate between the various kinds of stress you experience. Whether it’s physical stress at the sight of a mountain lion, mental stress caused by working too many hours at your job each week, or emotional stress from dealing with a hormonal teenager or aggravating coworker or relative, your body reacts the same way: it pumps out loads of stress chemicals. When running away from the feral cat, your body puts its fear chemicals to use, then once the danger is gone, it purges them from your system. After the danger passes, hormone levels subside, and the body’s heart rate and blood pressure return to normal. Once you’ve calmed down, your body processes the chemicals and flushes them out of your system. A problem for many people is long-term stress: as they perceive stress day in and day out, it can disrupt many of their body’s life processes and eventually lead to a variety of health problems. Ongoing stress causes sustained and unhealthy stimulation of the adrenals to make and release cortisol. Such long-term stress placed on the adrenals can lead to exhaustion of these glands, especially when combined with excessive consumption of caffeine, alcohol, or sugar. Stress and the Brain When stress becomes serious, the HPA axis gets stuck on high alert, and the brain tells the adrenals to keep releasing stress hormones. This may cause the adrenals to become depleted. Long-term stress can impair the normal short-term stress response: the fight or flight hormone pattern can get stuck in the process of delivering blood to the muscles (which are still primed to help you run away). This can starve the brain of blood flow and eventually affect overall brain function, which can have a negative impact on your emotional well-being. Unrelenting tension can also wreak havoc on gut health, depleting the friendly bacterial populations, some of which are involved in producing neurotransmitters such as serotonin and GABA. How to Relieve Adrenal Overload The key to minimizing the negative effects of severe stress is to maintain a healthy HPA axis and enhance your overall brain health. Here are 12 ways to help alleviate adrenal overload: Cut out lifestyle toxins – smoking, excessive alcohol consumption Reduce intake of sugar, artificial sweeteners, and caffeine Eliminate gluten Do moderate-intensity aerobic exercise Meditate or pray on a regular basis Practice gratitude Laugh more Support gut health with probiotics Optimize vitamin D levels Increase intake of omega-3 fatty acids, get your Omega-3 Index above 8 percent Take a science-based multiple that supplies vitamin C, magnesium, zinc, and the other essential vitamins and minerals Use adaptogenic herbals to better cope with stress: Panax ginseng, Rhodiola, ashwagandha, green tea, Relora® (Phellodendron + Magnolia), and holy basil Use these tips to help improve your energy, cognition, and overall well-being. 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 Functional Mushrooms and How Can They Benefit Me?
Are you getting enough mushrooms in your diet? Mushrooms offer many health benefits for your brain and body. Some mushrooms are proven superfoods, used traditionally as medicines and now validated by science. Certain mushrooms are excellent brain and immunity boosters and also add many nutrients to your diet. One of the best ways to promote your energy, vitality, stress resistance, mental performance, and immune support is with BrainMD’s full-spectrum, nutrient-rich superfood formula… Smart Mushrooms Smart Mushrooms is firmly grounded in the most recent clinical and scientific research on medicinal mushrooms.* It includes six mushrooms that have been revered for hundreds to thousands of years. All six are highly nutritious, and together they offer a broad spectrum of health benefits.* Benefits of Smart Mushrooms The mushrooms in this formula are high in protein and fiber, low in calories and sodium, and contribute many vitamins and minerals to the diet.* They include glucans, unique fibers that can enhance immunity, provide antioxidant benefits, and promote healthy gut microbial balance.* These six mushrooms are functional foods for the brain and entire body.* Here’s a breakdown of the many powerful superfoods you’ll find in Smart Mushrooms: Smart Mushrooms Ingredients Lion’s Mane (Hericium erinaceus) This edible mushroom has been used in traditional Chinese medicine for over 1,000 years. Leading all other mushrooms in brain benefits, the lion’s mane mushroom contains unique hericenones and erinacines, which can increase nerve growth factor (NGF) in the brain. NGF supports nerve cell maintenance and survival, especially in acetylcholine circuits, which are required for focus, memory, as well as for nervous system control of the other organs. Lion’s mane has shown promise in several clinical trials for improving cognition and mood. Its glucans also support immunity, antioxidant defense, stomach health, and beneficial bacterial balance in the gut. Reishi (Ganoderma lucidum) Reishi has been revered for over 2,000 years in Asia as “the mushroom of immortality.” In addition to beta-glucans, reishi contains triterpenes, which can boost both NGF and BDNF (brain derived neurotrophic factor, another major brain growth factor) while also contributing to immunity and healthy inflammatory response. Reishi has potential to improve human brain health even as it sustains immunity. Shiitake (Lentinula edodes) Shiitake has been a medicinal and food mushroom for over 2,000 years. It is the source of lentinan, a beta-glucan particularly well studied for its immunity benefits. Shiitake promotes healthy cholesterol and triglyceride levels already within normal range and also has lung, liver, cardiovascular, and gastrointestinal benefits. Shiitake also is endowed with a unique antioxidant, ergothioneine. The body has specific mechanisms for concentrating this antioxidant and it likely plays a beneficial role in human health. Turkey Tail (Trametes versicolor, also known as Coriolus versicolor) Turkey Tail is too fibrous to be routinely consumed as food, but from its mycelia come two beta-glucan polysaccharides that are bound to proteins, each intensively researched for immune benefits. Polysaccharide-K (PSK) has been studied mainly in Japan, Polysaccharide-Peptide (PSP) mostly in China. Both PSK and PSP are well documented to improve human immunity. Cordyceps Militaris Cordyceps militaris, the orange caterpillar fungus, is among the most exotic mushrooms. It has been found to boost immunity in multiple clinical trials. Cordyceps is unique for having nucleosides, nutrients essential for our cells to make energy. Nucleosides are also essential building blocks for the DNA of our genes, and for RNA which has numerous vital functions including protein production. Cordyceps is widely revered in the East for its benefits to vitality and overall wellness. It helps fight fatigue, supports immunity, helps counter stress, and benefits blood flow and oxygen utilization. Agaricus (Agaricus blazei) The Agaricus blazei mushroom originated in Brazil and is now also widely accepted in Japan and other Asian countries, where it is used as both food and medicine. It is a rich source of protein, fiber, and B vitamins. It has a variety of immune supporting glucans, and clinical research indicates it supports liver health, along with cholesterol and blood sugar levels already within normal range. Smart Mushrooms FAQ Who can benefit from Smart Mushrooms? Practically everyone, including adults and children age 4 or older. Smart Mushrooms is recommended for individuals seeking to sharpen their mental performance while improving their immune readiness.* How can I use this supplement? Add one scoop (3 grams) of Smart Mushrooms to your favorite beverage, smoothie, or food. To accelerate results, you may double your dose for the first 3 weeks.* How are the mushrooms in Smart Mushrooms cultured? These six medicinal mushrooms are all grown in controlled cultures. The lion’s mane, reishi, cordyceps, and shiitake powders come from mycelia cultured on organic oats. The turkey tail and Agaricus powders are from mycelial and fruiting bodies cultured on organic oats. Does Smart Mushrooms contain allergens? No. Smart Mushrooms is free from dairy, gluten, sugar, corn, soy, nuts, eggs, yeast, and artificial colorings or flavorings. It is non-GMO, certified USDA Organic, vegan, keto friendly and paleo friendly. The Smart Choice Smart Mushrooms offers substantial promise for improving memory, mood, and other cognitive functions.* Most of these mushrooms are proven tonic medicinals, offering a great variety of benefits for the brain and body.* Smart Mushrooms can help increase energy, wellness, and high-level brain performance.* It’s the Smart choice for immune and whole-body support.* Try it 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 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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6 Functional Mushrooms to Help Boost Your Immunity & Health
I love mushrooms. I always have. I was one of those kids whose favorite grilled treat was thick, juicy portobello mushrooms, and whose favorite pizza was...mushroom pizza. Weird? Maybe. But I was onto something at a young age. Now, as a functional medicine nutritionist, I have the pleasure of talking with folks about how to include all kinds of nourishing foods in their diet in healthy ways (not so much charring on the grill or on pizza as when I was a kid), and functional mushrooms fall nicely in line as they are full of important immune and brain supporting substances including dietary fiber and plant protein9. Smart Mushrooms Powder There are six mushroom varieties in our Smart Mushrooms nutrient powder: Lion’s Mane, Cordyceps, Shiitake, Reishi, Turkey Tail, and Agaricus. I will outline some of the unique and shared health benefits of each of these, and then provide some ideas about how you can include these fungi more often in your diet. All six varieties contain glucans in various forms. Glucans are a fibrous substance in the cell wall of mushrooms that have been shown to have immune-enhancing abilities by increasing production of immune “fighter” cells, and supporting the health of the digestive tract where most of the immune tissue in our body resides11. Glucans act as a food source for beneficial bacteria in our gut, provide antioxidant activity, and signal the presence of potentially harmful pathogens, thus triggering an essential immune response16. Other health-benefiting substances in each of the individual mushrooms are outlined below. 6 Functional Mushrooms to Help Boost Your Immunity & Health 1. Lion’s Mane (Hericium erinaceus) Lion’s Mane is the powerhouse mushroom when it comes to brain and immune health. It has been used in traditional Chinese medicine for at least 1000 years, and is regularly used in cuisines around the world1. It is truly magnificent to see images of this fungi in the wild (if you’re curious, look it up!), as it does truly resemble a lion’s mane. Lion’s Mane contains nootropic factors, shown consistently to improve brain function in both men and women due to several substances in this mushroom that stimulate nerve growth factor (NGF). NGF regulates the maintenance and repair of neurons, especially those related to acetylcholine, a neurotransmitter vital for memory, cognition, and digestive motility. Additionally, some research has shown that lion’s mane increases brain-derived neurotrophic factor (BDNF) known to support the synthesis of new neurons11, 17. Sign me up, right? Sample Use: Lion’s mane is a hearty, rich-tasting mushroom often described as similar in consistency to meat or lobster. You can find recipes in which lion’s mane is used in place of steak, liver, and crab. Try roasted lion’s mane for a healthier version of some of the deep frying recipes available online. 2. Reishi (Ganoderma lucidum) Like the other mushrooms in Smart Mushrooms, reishi contains high levels of glucans, but also has unique substances called triterpenes that add to its immune benefits. Triterpenes promote a necessary inflammatory response in the presence of pathogens that triggers an immune response15. More specifically, a meta-analysis of clinical trial research concluded reishi can enhance the activity of T-helper cells and other thymus-derived immune cells, thus supercharging our immunity6. Reishi has also been found to enhance NGF and BDNF growth factor activity, thus containing the potential to improve human brain health as well as immunity6. Sample Use: Reishi is difficult to eat due to its highly fibrous nature, so using it in the powdered form in Smart Mushrooms is ideal for obtaining its health-promoting benefits. 3. Shiitake (Lentinula edodes) Shiitake has been a medicinal food for thousands of years and is a good source of vegetarian protein4. Shiitake has been shown to maintain healthy triglyceride and cholesterol levels, in part due to its high fiber content, and contains both alpha and beta-glucans, including lentinan. Lentinan is a glucan shown to promote a healthy inflammatory response and may have mood-improving effects as well3, 15, 24. Additionally, shiitake contains a powerful antioxidant called ergothioneine (ET). Research has found that the human digestive tract has special transporter proteins specifically for absorbing ET, which, although not fully understood, suggests this antioxidant is important for healthy human function7. Sample Use: I use shiitake regularly in an omelet, or in sauteed veggies and soups. 4. Turkey Tail (Trametes versicolor/Coriolus versicolor) This mushroom contains two beta-glucan polysaccharides, each of which have been intensively researched for immune benefits: Polysaccharide-K (PSK) and Polysaccharide-Peptide (PSP)11. Both can activate the early-warning system in the immune system and enhance the activity and proliferation of a variety of immune cells in response to a pathogen. But PSK and PSP can also act as significant antioxidants in humans and show benefit to the digestive system, liver, heart, joints in animal studies6, 11. Sample Use: Turkey Tail is also typically too fibrous to be consumed as food, so you can get the benefit by steeping in hot water and drinking after 15-20 minutes, or drinking the powdered form of Smart Mushrooms in a smoothie or other beverage of choice. 5. Cordyceps Militaris, The Orange Caterpillar Fungus Cordyceps militaris (CM), like the other mushrooms outlined here has...you guessed it – glucans! So, we already know it’s great for digestive and immune health, but CM has specifically been shown to benefit immunity of men over the age of 50, especially important as immune strength declines as we age10. CM also contains nucleosides – building blocks for our DNA and RNA. Nucleosides essentially power the energetics, growth and maintenance of all our cells2. No small feat! Given this omni-effect on all our cells, it’s no wonder that cordyceps has also been found to improve fatigue, support kidney and liver health, and improve circulation14, 21. One of the nucleosides CM contains, called adenosine, is an ATP building block. As you may remember from biology class that more ATP = more cellular energy2. Beyond energy production, adenosine also supports regulation of the function of our organ system, and perhaps not surprising then, the brain has a variety of receptor sites specifically for adenosine. This nucleoside is known to assist in regulating sleep, respiration, cardiovascular function, and liver/kidney function10, 18. Sample Use: Break up dried cordyceps into boiling water. Simmer for 15 minutes to release beneficial substances. Use as tea with lemon and ginger (if desired), or use as broth when making soup. 6. Agaricus (Agaricus blazei) Agaricus is indigenous to Brazil, and like shiitake, is a rich source of plant protein and contains glucan-rich dietary fiber, including a specific form of beta glucans not commonly found in other mushrooms that activate several components of the immune system including natural killer cells and T-lymphocytes1, 5. Another similarity to shiitake is agaricus’ ability to help maintain optimal cholesterol levels and overall liver health21, 25. In addition, agaricus appears to support healthy glucose levels as well25. Sample Use: Similar to cordyceps, agaricus is best used as a tea or broth with a variety of spices. The Smart Choice Smart Mushrooms offers substantial promise for improving memory, mood, and other cognitive functions. These six functional mushrooms can help increase energy, wellness, and high-level brain performance. It’s the smart choice for immune and whole-body support. References: Ahn W-S, others. Natural killer cell activity and quality of life were improved by consumption of a mushroom extract, Agaricus blazei Murill Kyowa. International Journal of Gynecological Cancer 14(4):589-594 (2004). Alberts B, others. Molecular Biology of the Cell (6th Edition). Garland Science/Taylor and Francis (2015). Bao H, others. Lentinan produces a robust antidepressant-like effect via enhancing the prefrontal Dectin-1/AMPA receptor signaling pathway. Behavioral Brain Research 317:263-271 (2017). Chang R. Functional properties of edible mushrooms. Nutrition Reviews 54(11):S91-S93 (1996) Cho S-M. Analysis of the chemical constituents of Agaricus. Mycobiology 36(1):50-54 (2008). Habtemariam S. Trametes versicolor (Synn. Coriolus versicolor) polysaccharides in cancer therapy: Targets and efficacy. Biomedicines 8, 135:26 pages (2020). Halliwell B. Ergothioneine – a diet-derived antioxidant with therapeutic potential. FEBS Letters 592:3357-3366 (2018). Hetland G, others. Antitumor, anti-inflammatory and antiallergic effects of Agaricus blazei mushroom extract and the related medicinal Basidiomycetes mushrooms, Hericium erinaceus and Grifola frondosa: A review of preclinical and clinical studies. Nutrients 12, 1339:19 pages (2020). Jin X, others. Ganoderma lucidum (Reishi mushroom) for cancer treatment. Cochrane Database of Systematic Reviews 2016, Issue 4. Art. No.: CD007731:39 pages (2016) Kang HJ, others. Cordyceps militaris enhances cell-mediated immunity in healthy Korean men. Journal of Medicinal Food 18(10):1164-1172 (2015). Kidd PM. The use of mushroom glucans and proteoglycans in cancer treatment. Alternative Medicine Review 5(1):4-27 (2000). Li IC, others. Prevention of early Alzheimer’s disease by Erinacine-A enriched Hericum erinaceus mycelia pilot double-blind placebo-controlled study. Frontiers in Aging Neuroscience 12, 155:1-13 (2020). Li H, others. Food-derived antioxidant polysaccharides and their pharmacological potential in neurodegenerative diseases. Nutrients 9, 778:26 pages (2019). Lin B, Li S. Cordyceps as an herbal drug. Chapter 5 in Herbal Medicine: Biomolecular and Clinical Aspects (2nd Edition), ed. Benzie IFF and others. CRC Press/Taylor & Francis (2011). Liu Y, others. Therapeutic effects of lentinan on inflammatory bowel disease. Journal of Cellular and Molecular Medicine 23:750-760 (2019). Ma B, others. Hericenones and erinacines: stimulators of nerve growth factor (NGF) biosynthesis in Hericium erinaceus. Mycology 1(2):92-98 (2010). Mori K, others. Improving effects of the mushroom Yambushitake (Hericium erinaceus) on mild cognitive impairment: a double-blind, placebo-controlled clinical trial. Phytotherapy Research 23:367-372 (2009). Oh J, others. 1H-NMR-based metabolic profiling of Cordyceps militaris to correlate the development process and anticancer effects. Journal of Microbiology and Biotechnology 29(8):1212-1220 (2019). Phan CW, others. Therapeutic potential of culinary-medicinal mushrooms for the management of neurodegenerative diseases: diversity, metabolite, and mechanism. Critical Reviews in Biotechnology 35(3):355-368 (2014). Phan CW, others. Therapeutic potential of culinary-medicinal mushrooms for the management of neurodegenerative diseases: diversity, metabolite, and mechanism. Critical Reviews in Biotechnology 35(3):355-368 (2014). Pohleven J, others. Medicinal Mushrooms. Mycomedica (Slovenia) (2016). Saitsu Y, others. Improvement of cognitive function by oral intake of Hericium erinaceus. Biomed Research (Tokyo) 40(4):125-131 (2019). Shen-nong traditional Chinese medicine database. Coriolus versicolor (Trametes versicolor). shen-nong.com, accessed 23 Sep 2020. Zhang Z, others. Lentinan inhibits AGE-induced inflammation and the expression of matrix degrading enzymes in human chondrocytes. Drug Design, Development and Therapy 14:2819- 2829 (2020). Firenzuoli F, others. The medicinal mushroom Agaricus blazei Murrill: Review of literature and pharmaco-toxicological problems. eCAM 5(1):3-15 (2008) doi:10.1093/ecam/nem007.
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Dopamine & Serotonin: What You Need to Know About These Neurotransmitters
Do you have problems with focus, mood, memory, motivation, impulsivity, inflexibility, work performance, or relationships? If so, your neurotransmitters may be out of balance. What Are Neurotransmitters? Neurotransmitters (or just transmitters) are substances selectively produced and released by individual nerve cells to communicate with each other by passing across junctions between the cells (synapses), of which there are literally trillions. Some transmitters also coordinate communications both within your brain and between your brain and the rest of your body. These back-and-forth transmissions influence practically every cell, tissue, and organ function in your body. While the exact number is not known, there could be as many as 200 transmitters. Balanced Brain Transmitters More important than the activity of any one transmitter system is the overall balance between all the systems in the brain. When your brain transmitters are balanced, you may think more clearly, feel happier, and experience greater well-being. But when your transmitters are out of balance, you may experience difficulties in every area of your life. Proper neurotransmitter system balance is essential for living a brain-healthy life. The better your transmitters work with each other, the closer you are to having optimal mental function. Transmitters such as serotonin‚ dopamine‚ and GABA play key roles in optimal brain functioning‚ which is essential to healthy behaviors and decision-making. Here are the functions and benefits of two major “happiness neurotransmitters.” Dopamine & Serotonin: 2 Natural Ways to Stay Motivated and Happy 1. Dopamine – The Motivation Molecule Dopamine is the main neurotransmitter system responsible for making you feel motivated. Dopamine helps deliver a sense of satisfaction when playing sports, learning something new, accomplishing a task or project, or getting a promotion at work. Often called the “motivation molecule,” the dopamine system acts via at least 5 different receptors to provide much of the drive and focus you need to be productive. It is heavily involved with: Attention span Follow-through Motor movements The ability to experience pleasure Signs of Dopamine System Imbalance Having a dopamine system imbalance can cause significant functional issues in your brain. Underactivity of dopamine can be associated with: Fatigue Apathy Lack of focus Forgetfulness Moodiness Sleep issues Sugar cravings Lower motivation Poor motor control Unfortunately, many of the things people do to boost their focus and energy end up backfiring. There are many unhealthy ways to get a dopamine fix. Anything potentially addicting, like nicotine, excessive caffeine, or sugar-laden/fat-filled treats, increases brain dopamine activity and can be a major cause of compulsive behavior in your life. These unhealthy ways of getting a quick dopamine boost tend to increase the brain’s demand for dopamine, and eventually can disrupt the brain’s natural dopamine production, resulting in insufficient dopamine production and low system activity in the long-term. 2. Serotonin – The Happiness Chemical The human brain produces a soothing neurotransmitter called serotonin, mostly from the amino acid tryptophan that is derived from dietary proteins. Serotonin regulates many transmitter systems and plays a role in the brain and body’s ability to communicate. It has been referred to as the “don’t worry, be happy” neurotransmitter. Serotonin plays multiple roles in the brain’s functioning, including: Maintaining a balanced mood Boosting self-confidence and social engagement Supporting a healthy appetite Decreasing worries and concerns Facilitating deep sleep Sustaining the body’s 24-hour rhythms Enabling survival functions like body temperature regulation and breathing Additionally, serotonin is linked with learning and memory. Interestingly, although serotonin is manufactured in the brain, where it performs its primary functions, it’s estimated that about 90% of our serotonin supply is found in the digestive tract and in blood platelets. Signs of Serotonin Deficiency Too many people don’t produce enough of this healthy transmitter to experience its calming, positive effects. Low activity of serotonin on certain of its 14 receptors can result in sudden shifts between low mood and overexcited mood. Since serotonin also functions in your intestinal tract, having low activity of this transmitter is closely associated with changes in gut health and appetite. Low serotonin activity can result in: Difficulties with mental sharpness Carbohydrate cravings and binge eating Digestive and other intestinal problems Sleep issues Feeling overwhelmed and unhappy Headaches Anger and irritability Healthy serotonin activity can be maintained in the brain and body by eating the proper foods and/or supplementing your diet with nutrients that facilitate serotonin production. To increase your serotonin levels naturally, consider taking BrainMD’s premier serotonin supplement… Serotonin Mood Support Taking BrainMD’s Serotonin Mood Support can help increase the production of soothing brain waves, correct stress-related nutritional deficiencies, and promote relaxation that will enable quality sleep. It can help you handle the ups and downs of life with more composure. This formula includes: 5-Hydroxytryptophan (5-HTP) – This nutrient is readily absorbed and rapidly reaches the brain, where it requires just one enzyme step for conversion to serotonin. This enzyme also needs vitamin B6. Vitamin B6 – Vitamin B6 is an essential cofactor for enzymes that make serotonin and dopamine. It works in harmony with methylfolate and methyl-vitamin B12 to support a variety of neurotransmitter systems. Methylfolate – The B vitamin folate provides methyl groups needed to make serotonin. Methylfolate is pre-activated folate, and is the body’s most readily utilized form of this vitamin. It’s better utilized than folic acid, a manufactured substance not found in nature that many people cannot efficiently convert into usable folate. Methyl-cobalamin – The body’s most readily-utilized form of vitamin B12, methyl-cobalamin provides metabolic backup for methylfolate. We avoid using cyano-cobalamin, which contains toxic cyanide. Saffron – The world’s most expensive spice, saffron has been used for thousands of years to induce happiness. Modern saffron concentrates have consistently improved mood, anxiousness, and other mental functions in many clinical trials. Healthy lifestyle habits, such as daily exercise, consuming whole foods, and taking a dietary supplement like Serotonin Mood Support, work together to sustain the brain’s many vital functions, maintain a positive mood, reduce negative thoughts, and promote restful sleep. The unique nutrient combination in Serotonin Mood Support helps promote calm and a positive outlook. Try it 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 Serotonin Mood Support 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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5 Natural Ways to Fight Fatigue & Boost Energy
One of our greatest resources is energy. When fatigued, we’re less powerful in our lives and don’t have the energy to do the things we need, or want, to do. Unfortunately, when we’re tired, we often do things that give us momentary energy, but end up leaving us even more depleted. Who hasn’t reached for a sweet treat, cup of coffee, or caffeine-filled energy drink for a quick energy boost? The problem is that sugar and caffeine take more than they give. Like an opportunistic creditor, they rescue us when we’re desperate but slap us with the bill plus interest later. There are healthier actions we can take that yield true, lasting energy. Here are 5 tips, backed by research, that will give you more of this most precious commodity. 5 Natural Ways to Fight Fatigue & Boost Energy and Vitality 1. Get Quality Sleep Self-imposed sleep deprivation is one of the primary causes of excessive sleepiness among Americans. While we glorify self-sacrificing, hardworking people, there’s nothing heroic about depriving yourself of sleep. It’s through high-quality sleep that your body restores many functions it needs during the day, including temperature regulation, a healthy immune system, balanced hormone levels, and a good appetite. These factors all play a role in how much energy you have. To operate optimally and with vibrant energy, it’s essential to maintain these functions through quality sleep. So, whatever is getting in the way of your sleep, change it. Sleep experts suggest that most adults need 7 to 9 hours of sleep each night. Here are the recommended tips to help you sleep better: Turn off the phone, computer, and television an hour before you go to bed. Screen time activates the mind and makes it harder to fall asleep. Ensure your windows have coverings that will keep light out. Darkness ensures better sleep. Make sure your room isn’t too hot. Run the air conditioner if need be. Your energy levels are worth it! Eating several hours before bed, consuming caffeine after noon, and drinking alcohol are all disruptive to restful sleep. Exercise regularly but not too close to bedtime, as it may keep you up. Write in a journal if your mind is racing or full of worrisome thoughts. Take natural supplements with studied ingredients to support sleep such as melatonin, GABA, and magnesium. 2. Eat Nutritious, High-Energy Snacks Instead of snacking on cookies, crackers, chips, or chocolate when you’re tired, choose something that will fuel you with sustained energy. Choose protein-rich, high fiber snacks. Some examples are a handful of cherries and some almonds, a banana with almond butter, celery sticks and hummus, Greek yogurt with blueberries, or a hard-boiled egg. These snacks deliver sustained energy and no sugar spikes. The cravings for sugary, high-fat foods may be strong at first, but they will diminish after a few days. You’ll start to enjoy the benefits of even energy. 3. Move Your Body Have you ever noticed how vibrant and energetic people are who exercise regularly? It may seem counterintuitive to expend energy through exercise to increase energy and reduce fatigue, but an overwhelming amount of research shows this to be true. Regular exercise can increase the levels of energy-promoting and mood-enhancing neurotransmitters such as dopamine, norepinephrine, and serotonin in the brain. Additionally, exercise increases oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. Of course, when your heart and lung health improve, you have more energy to tackle your day. Even a little bit of exercise can energize you. One study of sleep-deprived, young women showed that just 10 minutes of moderate exercise boosted energy levels beyond a 50 mg serving of caffeine! 4. Drink Water Staying hydrated is integral to maintaining healthy energy levels. Many of your body’s daily biochemical reactions require water. If it’s a warm day or you’ve been exercising, your body needs even more water to stay adequately hydrated. Interestingly, a study of men who worked out on a treadmill and lost 1% of their body mass in fluid reported more fatigue than when they performed the same exercise while remaining well hydrated. Water intake recommendations vary depending on gender, age, weight, and activity level – a healthy average is 2 to 3 liters a day. 5. Meditate and Recreate With all the digital communications coming at us on any given day, we need to unplug and be quiet without any distractions – and we need to recreate in nature. It has been shown that practicing brief sessions of yoga and meditation can significantly improve brain function and energy levels. It’s important to remove all distractions when meditating, even sound. Just set a timer and sit quietly. Twenty minutes is enough time to calm the mind, but many people sit for longer. Consider going on a meditation retreat if you really want to throw yourself into it. Nature is powerful. One study found that people’s mental energy was replenished even when they just looked at pictures of nature. Go to the park, take a walk or hike, sit by the lake, go to the beach – just be in a natural environment. Natural beauty can also elicit feelings of awe, which can energize the mind, body, and spirit! These are just several energy-boosting suggestions to get you started, so give them a try. The only thing you have to lose is your fatigue! 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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5 Common Myths on Attention Deficit Problems
Attention issues remain one of the most misunderstood and incorrectly treated cognitive and behavioral problems today. This has given rise to many myths about attention issues and the behavioral and learning problems often associated with them. Knowing the facts about this common condition is one of the first steps to finding the most effective solutions for yourself or your child. Let’s take a closer look at some of the common misconceptions surrounding attention deficit issues… Here Are 5 Myths About Having Attention Issues Myth #1: Attention Issues Are a Fad Many experts believe there are multiple types of attention issues, but there's general agreement that “inattention” or attention difficulties and “hyperactivity-impulsivity” or behavioral difficulties are hallmarks of this condition. Many children don’t meet all the formal criteria for attention issues, so physicians and parents must cooperate closely to develop the best corrective program for each child. Myth #2: Everyone Outgrows Attention and Behavioral Problems It’s been assumed that everyone outgrows attention and behavioral deficits by the age of 12 or 13. However, many people never outgrow it and have symptoms that interfere with their daily lives for decades. Approximately half of the children diagnosed with attention issues will have ongoing problems in adulthood. Many adults live their entire lives completely unaware they have attention and behavioral deficits that might be correctable. Others may become aware of their own attention problems while seeking help for their child. Treating adult attention deficit and/or hyperactivity starts by understanding it’s a real health problem that can have a negative impact on you, your family, and others around you. Myth #3: Attention Deficit and Hyperactivity is a Minor Problem Attention issues are a serious societal problem, as revealed by these dire statistics: 33% never finish high school compared to the national average of 8.7% (25% repeat at least one grade) 52% of untreated teens and adults with these problems abuse drugs and alcohol; 19% smoke cigarettes (compared to 10% of the general population) 46% of untreated hyperactive boys will be arrested for a felony by age 16, compared to 11% for controls 21-25% of those incarcerated have been found to have attention problems, according to several studies 75% have interpersonal problems 60% have a higher risk of being involved in a bicycle collision, and a higher than average percentage have motor vehicle accidents, speeding tickets, citations for driving without a license and suspended or revoked licenses They get injured up to 5 times more than others and have more medical visits and emergency room visits. Myth #4: Attention Deficit and Hyperactivity Issues Only Affect Boys Although it’s about three times more commonly diagnosed in boys, this condition also affects girls. Those who struggle with inattentive issues are typically quiet, introverted, and appear to daydream a lot. Girls tend to have inattentive problems as much as, or even more than, boys. Those with inattentive issues often go unnoticed because they don’t draw attention to themselves and usually exhibit fewer behavioral problems. Many of these children, teenagers, and adults are unjustly labeled as “lazy,” “unmotivated,” or “slow.” Myth #5: Medication is the Best Treatment for Attention Deficit and Hyperactivity FDA-approved medications can help people with attention deficit problems, with or without hyperactivity. But, as with other health problems, a comprehensive approach gives a better chance for lasting recovery. Although the approved medications may be helpful for some people, they aren’t effective for everyone and have the potential to cause side effects. Unfortunately, many healthcare providers treat their child and adult patients with a shot in the dark approach, which typically involves throwing a high-powered stimulant medication at the symptom and hoping for the best. Unless the patient has had a full medical assessment, the chances for poor response and/or serious side effects can be substantial. Parents should closely supervise their child’s recovery from attention, behavioral, and learning issues. In addition to medication options, there are many natural alternatives that can help improve attention and behavioral deficits. 5 of the Best Natural Ways to Improve Attention & Behavior in Kids & Teens 1. Get Moving Research shows that physical exercise has substantial, measurable benefits in children and adults with attention problems. Physical activity tends to increase the production of the neurotransmitter dopamine, which is involved with attention span, focus, follow-through, and motivation. A 2019 review in the Journal of Clinical Medicine found that exercise minimizes attention deficit symptoms and even enhances cognitive performance in children with the condition. 2. Reduce Screen Time Using devices or playing video games for hours on end can be harmful and habit-forming. Excessive screen time has been linked to a greater risk of problems with inattention. A 2019 study published in the scientific journal PLOS One found that children with more than 2 hours of screen time per day had a 7.7-fold increased risk of meeting the criteria for attention problems. 3. Try an Elimination Diet Some foods may make attention, learning, and behavior problems worse. To determine if you or your child has a food sensitivity, try a 3-week elimination diet by getting rid of the most common food allergens – artificial dyes (including red dye #40), preservatives, sugar, and artificial sweeteners, gluten, corn, soy, and dairy. In a 2011 study, published in The Lancet, one such elimination diet decreased attention problems in 70% of the children tested. 4. Practice Brain Safety Common accidents, like falling off a ladder, getting into a car crash, or taking a tumble down the stairs can cause a head injury, which increases the risk of problems with attention and concentration. According to research, people with attention deficit and behavioral issues are more prone to having head injuries, particularly student-athletes. Brain safety basics include avoiding high-risk sports, wearing a seat belt when in a vehicle, and always wearing a helmet when on a motorcycle, bicycle, skateboard, snowboard, skis, or rollerblades. 5. Address Sleep Problems Did you know that kids with attention deficit, learning, or behavior problems have higher rates of daytime sleepiness compared with kids who don’t have the condition? According to a study in the journal Sleep, half of such kids have sleep-disordered breathing compared with only 22% of kids without the condition. Sleep issues are also common in adults with attention problems, so be sure to investigate anything that might disrupt your sleep. Though these natural treatment ideas may help you or your child, what works for one person may not work for another. It’s important to treat your condition with a comprehensive approach that includes education, support, exercise, nutrition, personalized supplements, and proper testing. With over 30 years of clinical practice, the Amen Clinics uses the least toxic, most effective means to assist children and adults with attention, cognitive, or behavioral problems. To learn more about the full range of services at Amen Clinics, or to set up an appointment, please call 888-288-9834. 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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