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Here Are Some of the Best Foods for Sleep
What keeps you up at night? The list of reasons why people miss out on a good night’s sleep is extensive. According to the Institute of Medicine (US) Committee on Sleep Medicine and Research, as many as 70 million Americans have ongoing sleep problems that interfere with their daily functioning.¹ High-quality sleep is essential to wellness. If you aren’t getting the recommended 7 to 9 hours of sleep each night,² you’re setting yourself up for a host of physical and mental issues. If you have problems falling asleep at night, a proper diet may help you achieve restful sleep. Here Are Some of the Top Foods That Can Help Improve Your Sleep Tryptophan-rich Foods The human brain naturally produces a soothing neurotransmitter called serotonin, mostly from the amino acid tryptophan that's derived from dietary proteins. Serotonin plays many important roles in the brain’s biochemistry and is intimately involved in maintaining an upbeat mood, boosting self-confidence, sustaining the body’s 24-hour circadian rhythms, and facilitating sustained and deep sleep. Very few foods contain premade serotonin, and once absorbed into the blood it can’t get across the blood-brain barrier. However, tryptophan from food proteins does get across this barrier, so it’s possible to support serotonin needs by eating foods that boost the brain’s tryptophan levels. Examples of foods rich in L-tryptophan are: Spirulina Seeds (especially pumpkin and chia) Squash Watermelon Grass-fed meats (beef, lamb, goat) Free-range poultry (chicken, turkey, duck) Wild-caught salmon and tuna Peas and beans (not canned) Tofu, tempeh, tahini, natto Edamame Eggs (especially the whites) Spinach Magnesium-rich Foods Magnesium is a mineral nutrient essential for over 300 enzymes and is fundamental to your health.³ Magnesium helps promote memory, positivity, and quality sleep. Some leafy-green vegetables, whole grains, nuts and beans are good magnesium foods, but dietary intake has declined by at least 40% in the last 4 decades due to changes in food harvesting and processing, water purification, and overall dietary habits. GABA-rich Foods The neurotransmitter most associated with calming effects in the brain is GABA (technically, Gamma-AminoButyric Acid). Clinical research suggests taking GABA by mouth can help cope with stress, improve mood, and generally have calming effects.⁴ Also, GABA has mild relaxation properties that can support a balanced mood and restful sleep. GABA is naturally found in many teas, such as black, green, and oolong teas. It also can be found in fermented foods including yogurt, kefir, and tempeh. Other foods that may contain GABA (or boost its production in the body) include fava, lentils, beans, nuts and seeds, fish, broccoli, spinach, and berries. Steer Clear of These Sleep Stealing Foods If you struggle with frequent changes in your mood and energy levels, it can be helpful to avoid certain foods and beverages that can trigger mood shifts or energy spikes that can prevent you from getting to sleep at night. Foods to Avoid for Better Sleep: Caffeine Alcohol Sugar Breads Pasta Potatoes White Rice As with any changes in diet, it’s important to introduce new foods gradually to allow your body to adjust to a new routine and ensure that you don’t have any food allergies. You may be amazed at the abundance of energy and the lifted moods these healthful foods can provide. Foods for Better Sleep Remember, fuel your brain with these key foods to reduce stress, improve mood, and increase your chances of getting a great night’s sleep! 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 sleep products and our full list of supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Centers for Disease Control and Prevention (US). (2003). Report to Congress on Mild Traumatic Brain Injury in the United States: Steps to Prevent a Serious Public Health Problem. National Center for Injury Prevention and Control. https://www.ncbi.nlm.nih.gov/books/NBK19960/ 2. Lozano, R., Fullman, N., Mumford, J. E., Knight, M., Barthelemy, C. M., Abbafati, C., ... & Murray, C. J. L. (2018). Measuring progress from 1990 to 2016 and projecting attainment to 2030 of the health-related Sustainable Development Goals for 195 countries and territories: A systematic analysis for the Global Burden of Disease Study 2016. The Lancet, 392(10159), 2091-2138. https://doi.org/10.1016/S0140-6736(18)32281-5 3. National Institutes of Health, Office of Dietary Supplements. (2022). Magnesium: Fact sheet for health professionals. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ 4. Cleveland Clinic. (2022, February 14). Gamma-aminobutyric acid (GABA): What it is, function & benefits. https://my.clevelandclinic.org/health/articles/22857-gamma-aminobutyric-acid-gaba
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What Are the Pros & Cons of the Keto Diet?
What if someone told you that you could eat cheese, bacon, avocado, peanut butter, heavy cream, full-fat yogurt, and dark chocolate and still lose weight? You’d find it hard to believe, right? Well, on the keto diet, you actually can – but there’s a catch. The diet requires you to drastically reduce your carbohydrate intake. That means no refined carbs, very little fruit (with a few exceptions), and no rice, potatoes, whole grains, or legumes. There’s a lot of nutrition, fiber, antioxidants, phytonutrients, and minerals in the starchy vegetables, fruits, and grains that aren’t allowed. For this reason, many health experts advise against the keto diet for the long haul. Also, the keto diet’s unusually high fat and animal protein content runs counter to what many doctors and health organizations, like the American Heart Association, have recommended for decades, which adds a layer of controversy to the diet. Still, the health benefits of keto eating appeal to many people, including world-class athletes such as NBA star LeBron James and former NFL quarterback Tim Tebow. Even though U.S. News & World Report ranked it as one of the worst diets of 2020, a recent survey of registered dietitians ranked it as the most popular diet in the U.S. Hopefully, the information presented here will help you determine if the keto diet is right for you. What Is the Keto Diet? In a nutshell, the keto diet is an eating plan comprised mostly of fats, a reasonable amount of protein, and very few carbohydrates. When you give the body an abundance of fat and a negligible amount of carbs, some interesting things happen. Ketosis By drastically reducing carbohydrate intake, your body runs out of its preferred fuel of carbs, and eventually its glycogen stores, too. It then switches to burning fat for energy. This metabolic state is called ketosis. When in ketosis, the liver converts stored fatty acids to ketones or ketone bodies, which are then used as fuel by the heart, brain, and muscles. To achieve and maintain ketosis, most people need to limit their total carb intake to 20–50 grams per day and get an abundance of healthy fats. A person following the keto diet aims to burn unwanted fat by pushing the body to rely on fat (rather than carbs) for energy. Ketosis promotes weight loss and a host of other health benefits. While there are several versions of the keto diet, the standard keto diet is the most popular. The macronutrient breakdown of it is typically 70% fat, 20% protein, and only 10% carbs. The Ketogenic Diet: Pros and Cons Keto Pros As was mentioned earlier, the keto diet offers some very compelling health benefits. Here are several of the most significant: Weight Loss When it comes to short-term weight loss, keto is king. Comparing 23 different studies that tracked low carb and low-fat dieters for varying lengths (mostly six months or less), the low carb dieters lost on average 2-3 times more weight than low-fat dieters. What’s more, the low carb diets were more effective in reducing abdominal fat. Unlike low-fat dieters, those on low carb diets don’t have to worry about caloric intake. The high-fat foods are incredibly satiating, which helps with adherence. Seeing results quickly can also be motivating. Cardiovascular Benefits Also evident in the low carb studies mentioned above, other health parameters associated with carrying excess weight improved as well. Low carb dieters showed improved blood sugar, blood pressure, and triglyceride and cholesterol level markers. Brain Health Some studies indicate that the ketones generated from ketosis provide neuroprotective benefits, which means they can strengthen and protect the brain and nerve cells. Eating a low carb/high-fat diet has also shown improvements in low mood, feelings of anxiousness, and brain focus issues. Acne Eating a diet high in refined carbohydrates can alter the balance of gut bacteria and cause blood sugar to rise and fall significantly, both of which can adversely affect skin health. One study showed that by decreasing carb consumption, a keto diet could lessen acne problems in some people. Keto Cons The keto diet has several drawbacks and a few health risks that need to be carefully considered, such as: Flu-Like Complications After a few days on the keto diet, you may experience problems. These may include headaches, dizziness, fatigue, nausea, and constipation – often resulting from dehydration and electrolyte imbalances that occur, in part, as your body gets used to ketosis. However, these issues generally subside after a few weeks. Staying hydrated and getting sufficient daily amounts of sodium, potassium, and electrolytes can help. Blood Sugar Issues Although the keto diet has been shown to support healthy blood sugar levels, complications having to do with ketones and blood sugar may arise. Heart Health Concerns Keto is a high-fat diet. If you consume too much saturated fat, your cholesterol levels can increase, especially LDL, which is linked to cardiovascular health issues. However, risks can be alleviated and cholesterol levels improved by choosing healthier fats such as mono- and polyunsaturated fats found in nuts, seeds, olives, and avocados. Liver and Kidney Problems The liver and kidneys help your body process fat and protein. Some experts believe that the keto diet could overwork them. Also, a high intake of fatty animal foods can put you at higher risk for kidney stones. Low in Nutrients and Fiber Keto limits a lot of high-fiber, nutrient-dense fruits, starchy vegetables, whole grains, and legumes. It may not provide enough of certain vitamins and minerals needed for optimal health. Studies on the keto diet have found deficiencies in calcium, vitamin D, magnesium, and phosphorus. Additionally, unless one takes measures to eat plenty of leafy green and cruciferous vegetables, the keto diet can often be constipating and may even disrupt healthy gut bacteria. Restrictive and Challenging The keto diet is highly restrictive. Carbohydrates normally account for at least 50% of the typical American diet. Adherence is challenging for many people. Exacerbates Disordered Eating Risk of disordered eating behaviors is common for keto dieters. Dieting, in general, can interfere with the joy of eating and simple daily activities, but a diet that’s as extreme and restrictive as keto can be particularly challenging for anyone, especially those with eating struggles. Bottom Line The keto diet delivers fast, short-term weight loss and excellent benefits in terms of managing healthy blood sugar levels. However, the challenges of ketosis, and some of the potential health risks of the keto diet, underscore the importance of choosing an abundance of healthy fats (olive oil, coconut oil, avocado oil, nuts, and seeds), quality meats, and consuming plenty of low carb/high fiber vegetables to minimize issues. Some people thrive on eating a low carb diet. However, for most people, keto appears to be too restrictive for the long-term. Also, health experts note legitimate concerns about a diet that eliminates so many healthy and important staple foods (grains, legumes, starchy vegetables, and fruits) essential to vibrant health. As with any diet, it’s recommended that you consult a healthcare professional before starting a low carb diet (such as keto) or making any changes to your diet. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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How to Naturally Boost Your Immune System During a Pandemic
On a daily basis, we’re being assaulted with frightening news about the fast-spreading coronavirus pandemic. One study from researchers in the department of integrative biology at the University of Texas at Austin suggests that 70% of all counties in the U.S. will likely have epidemics. Social distancing and hand-washing may help, but ultimately, it will be up to your immune system to fight off the virus in case of exposure. Because of this, it is more critical than ever to boost your immune system and power up your body's natural defenses against infections, such as COVID-19. 7 Natural Ways to Boost Your Immune System 1. Boost your vitamin D levels. You may think of vitamin D as the “sunshine vitamin,” but it could be renamed the “immunity vitamin” considering that a controlled study in a 2009 issue of Brain: The Journal of Neurology shows it possesses immune-modulating potential. Unfortunately, over 75% of American adults have low levels of this vital immune supporter. To optimize your levels, get about 20 minutes of sunshine daily (while following social distancing and facial mask recommendations) or supplement with a high-quality Vitamin D3 nutraceutical. 2. Protect your gut. Did you know that much of your immune system is found in your gut? The lining of your gut protects it from foreign invaders like viruses. Big trouble happens if that lining becomes too porous, allowing nasty invaders to infiltrate the digestive lining and get into the bloodstream. This is one of many reasons why the food you eat matters. If you’re consuming a junk-food diet, it will harm the healthy bacteria in your gut and can weaken your gut lining. In some people, certain foods—such as wheat, dairy, and produce sprayed with pesticides—can damage your gut. To promote better gut health, eat probiotic foods—think sauerkraut or kimchi—and consider supplementing your diet with a high-quality probiotic. 3. Say no to Happy Hour at home. During this pandemic, many people are looking for stress relief in the form of wine, beer, or cocktails. That’s not a good strategy for the immune system. A 2015 issue of Alcohol Research: Current Reviews summarized the scientific evidence on alcohol and the immune system, showing that drinking too much heightens your vulnerability to illnesses, including pulmonary diseases such as pneumonia. According to their findings, the “alcohol-provoked lung damage goes undetected until a second assault, such as a respiratory infection, leads to more severe lung diseases than those seen in nondrinkers.” Part of the problem may lie in the fact that alcohol kills bacteria. That’s why nurses use it as a disinfectant to kill germs before giving you a shot. Drinking alcohol may kill off good-for-you gut bacteria that play a role in immune system function. 4. Manage your stress. During a pandemic, you may be feeling overwhelmed by stress, which impairs immune system function. One of the most effective stress-busting immunity boosters is meditation. Learning to meditate is easy with the simple meditation audios on BrainFitLife. Just click and follow along from the safety of your own home. 5. Get adequate sleep. An eye-opening 2013 trial in PNAS found that a single week of insufficient sleep can alter the expression of over 700 genes, including those involved with the immune and stress response. And according to a 2017 study on identical twins in the journal Sleep, chronic sleep deprivation suppresses the immune system. Getting 7-8 hours of sleep at night is essential for stronger immunity. Stick to an evening routine that encourages relaxation—don’t watch distressing news right before bedtime, make sure your bedroom isn’t too warm, and don’t have any caffeine after lunchtime. If you have trouble falling asleep or staying asleep, consider calming vitamins and minerals, such as magnesium, melatonin, and GABA, some of the ingredients found in Put Me To Sleep and Restful Sleep. 6. Eat more mushrooms, garlic, and onions. These foods all possess unique immune-enhancing properties that help you fight viruses. Add them to your quarantine soups, stews, or omelets to supercharge your immune system. 7. Power up with potent nutrients. News outlets are reporting that hospitals are using high dosages of intravenous vitamin C as part of the treatment for coronavirus patients. Other immune-boosting nutrients—such as vitamin A, vitamin E, and zinc—also help the body defend itself against viruses and bacteria. For an immunity boost, increase your intake of nutrient-dense, antioxidant-rich fruits and vegetables that are high in these important vitamins and consume zinc-rich foods like beef, oysters, and pumpkin seeds. These nutrients are just some of the 50-plus vitamins, minerals, and plant extracts found in BrainMD's NeuroVite Plus. The following content was originally presented during a special Facebook Live event by Dr. Daniel Amen. Click here to view the full video. 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 supplements, please visit us at BrainMD.
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A Beginners Guide To Yoga | 3 Things You Need To Know Before Unrolling Your Mat
Yoga, a 5,000-year-old ancient practice and discipline stemming from India, has become increasingly popular among today’s busy society. In fact, the number of people practicing yoga in the U.S. rose by nearly 50 percent between 2012 and 2016. Just last year, the Global Wellness Institute crowned yoga the world’s “most popular workout.” While people often associate all types of yoga with Hatha yoga, the practice of physical yoga postures (asana), there are many other types of yoga rooted in breathwork (pranayama), spirituality, or meditation. Today, millions of people use yoga to improve their quality of life, relieve stress, increase vitality, promote physical well-being, and enhance mental clarity. For many, yoga provides a necessary retreat from their increasingly busy lives. If you are new to yoga or just starting out, here are 3 things to know before unrolling your mat. A Beginners Guide to Yoga: 3 Things You Need to Know Before Unrolling Your Mat 1. Yoga is for everyone. Whether you’re young or old, and regardless of your physical ability, the benefits of yoga extend far beyond the mat. While it can be intimidating to start something new, beginning a yoga practice is a great way to jumpstart your health and improve your quality of life. 2. Yoga provides physical and mental benefits. From improved sleep to stress reduction, maintaining a regular yoga practice can provide a number of physical and mental health benefits, including: Physical Benefits of Yoga Increased flexibility Improved and balanced metabolism Increased strength, muscle tone and athletic performance Injury prevention and improved posture Increased cardiovascular and circulatory health Healthy weight management Increased energy and vitality May decrease chronic pain and lower inflammation Better digestion Enhanced quality of sleep Mental Benefits of Yoga Calms your nervous system Decreased stress Lessens the symptoms of anxiousness Improved mood Improved focus Promotes a sense of inner peace Improved relationships Encourages self-care 3. Yoga can suit your unique needs. Like vitamins, yoga isn’t one-size-fits-all. There are numerous types of yoga and hundreds of different styles of practice. Whatever your starting point, you can find a class to suit your needs. What Are the Different Types of Yoga? If you’re up for a physically challenging practice, we recommend trying a vinyasa, Ashtanga, power, or Bikram yoga class. Vinyasa Yoga Vinyasa is a dynamic type of yoga that synchronizes movement with breath. Vinyasa classes are commonly referred to as “flow classes” and have become incredibly popular in recent years. Vinyasa yoga classes are usually different each session. Ashtanga Yoga Like vinyasa, Ashtanga yoga places a strong emphasis on movement and breath. However, unlike vinyasa style classes that vary each time, Ashtanga classes go through a series of fast-paced and physically challenging poses practiced in the same order. In traditional Ashtanga style classes, you can only move onto the next pose or series of poses after you’ve achieved the previous one/s. Power Yoga An offshoot of Ashtanga, power yoga is a vigorous fitness-based vinyasa style practice that syncs breath with movement. These classes can be different each time and are recommended for anyone looking to break a sweat. Bikram Yoga Commonly referred to as “hot yoga,” Bikram consists of a series of 26 poses repeated in the same order for 90 minutes. Bikram yoga is often practiced in a room heated to 105°F (40.6°C) to help sweat out toxins. If you prefer something more relaxing, we recommend trying Iyengar, yin or restorative yoga. Lyengar Yoga Lyengar yoga combines standing and seated postures focused on anatomy, alignment, and posture. This type of yoga is ideal for someone looking to improve their range of motion. Poses are normally held for long periods and often modified with props for support and precision. Yin Yoga This gentle style of practice is intended to help you sit longer and more comfortably in meditation by stretching connective tissue around the joints (mainly the knees, pelvis, sacrum, and spine). Typically, poses are held for 3 to 5 minutes or longer. Restorative Yoga Similar to yin yoga, restorative or gentle yoga is a helpful practice for anyone living with chronic pain, dealing with injuries, or feeling overly stressed. Gentle poses are held for an extensive amount of time (usually 10 minutes or more) and can incorporate the use of props like blankets, bolsters, and straps for added comfort and support. If you’re looking for a happy medium between physically demanding and relaxing routines, try Hatha yoga. Hatha Yoga Like Ashtanga, vinyasa, and power yoga, hatha yoga combines a series of yoga poses and breathing techniques to align and calm the body and mind in preparation for meditation. While classes are commonly slower-paced and poses are held for a longer period, Hatha classes can be physically demanding. One of the benefits of yoga, as has been detailed above, is that there are many types you can try. If you select a form of yoga that isn’t right for you, pick a different one. With so many variations to choose from, you’re sure to find at least one kind of yoga that nourishes your mind, body, and spirit. At BrainMD, we’re dedicated to providing the highest purity nutrients to support your brain health and overall well-being. For more information about our full list of supplements, please visit us at BrainMD.
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