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4 of the Best Ways to Relieve Holiday Stress
For many of us, the holiday season represents a much-anticipated, joyous time of the year. But for others, it’s a hectic and stressful period that’s become synonymous with exhaustion, overeating, accruing debt, and family drama. Just hearing the word “holiday” can create stress and feelings of anxiousness for some people. In fact, a survey by Consumer Reports found that 90 percent¹ of Americans find at least one thing stressful about the holiday season. However, the holidays don’t have to be something you dread. With practical planning and brain-directed supplement support, you can successfully navigate the holidays with happiness and good cheer. Taking these four steps can help reduce the stress of the holiday season: 4 Simple Ways to Relieve Holiday Stress Be Grateful Did you know that practicing gratitude can make your brain work better? Research² has demonstrated that people who express gratitude on a regular basis are healthier, more optimistic, make more progress toward their goals and have a greater sense of well-being. Experience the joy that gratitude can bring this holiday season. Delegate While You Celebrate You don’t have to do everything yourself—you can tackle your “to do” list with others. Spending time with friends and family while you share tasks, like preparing the holiday meal, shopping, cleaning and decorating, can be an enjoyable time of bonding. You don’t have to be the holiday hero. Just Say No The holidays can make people feel out of control and at the mercy of traditions or expectations. But you can take control of the holidays by refusing to let them control you. Say “no” to events and activities that aren’t making you happy or are causing holiday stress. Get Calming Support One of the best ways to relieve holiday stress is to take BrainMD’s Everyday Stress Relief, the perfect stress support supplement for daily living. Everyday Stress Relief Everyday Stress Relief, which contains a combination of magnesium, Relora®, holy basil, taurine, and l-theanine, is designed to: Promote calmness without drowsiness* Maintain a positive mood with sharp mental focus* Manage healthy stress hormone levels* Support your brain and adrenals when dealing with stress* Enhance your energy, endurance and vigor* Relieve Holiday Stress...Naturally Keeping up with a busy schedule can leave you feeling stressed out and exhausted, especially during the holidays. As a premier stress-reducing supplement, Everyday Stress Relief harnesses the power of five natural ingredients to soothe your frazzled nerves so you can meet the stresses of the season head-on.* Everyday Stress Relief has a 100% satisfaction, money-back guarantee. You have nothing to lose except your stress. Try Everyday Stress Relief today! The BrainMD team wishes you and yours a safe, healthy, and happy Holiday Season! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Everyday Stress Relief 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. References: 1. Consumer Reports. (2011, November 29). Americans' top holiday dreads—being nice makes the list. Consumer Reports. https://www.consumerreports.org 2. Fekete, E. M., & Deichert, N. T. (2022). A brief gratitude writing intervention decreased stress and negative affect during the COVID-19 pandemic. Journal of Happiness Studies, 23(6), 2427–2448. https://doi.org/10.1007/s10902-022-00505-6
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3 of the Best Tips for Healthy Baking at Home
Baking can be a great way to provide delicious foods for your friends and family. It also can be a fun hobby. Why Bake? While some don’t bake during the warmer months (to avoid overheating their home), many deal with the added heat produced by their oven and bake year-round. Others only bake for special occasions, such as a birthday or holiday. Whatever the reason or occasion, many people derive satisfaction from baking, especially when it’s for the ones they love. It’s common to experience positive feelings when baking. Indeed, there’s a whole host of benefits to consider since baking can… [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class="" help relieve stress have a positive effect on mental health¹ encourage creativity by adjusting recipes/experimenting with ingredients help improve concentration² be a sensory experience help heat a home during cold winter months provide a sense of accomplishment be an act of kindness to others help you feel good about yourself be fun for everyone and requires no special skills bring back special memories from childhood be a form of mindfulness encourage socialization when friends and family pitch in be a cause of celebration during special seasons/occasions [/wc_box] And the list goes on and on! But while baking is generally viewed as a positive activity, did you know there are both positive and negative motivations for baking? Baking for the Right Reasons At the top of this list is baking for family and friends. You’ve probably heard the expression “made with love.” Though actually tasting the love in food is a tad metaphysical, one can probably taste the attention to detail and perfect balance of ingredients in the preparation of the food. Plus, there’s probably a psychological effect to eating food prepared by a loved one. Other positive reasons for baking (many of which are listed above) include its ability to help relieve the stresses of the day and allow you to be in the moment. Baking helps sharpen focus and concentration since recipes require specific measurements of ingredients to be combined in a specific order at a specific time. Remembering to buy all the ingredients necessary to start baking and keeping track of all the different steps in a recipe can help strengthen the memory. Baking also can be an altruistic expression. Whether making cookies for a bake sale or taking some baked goods over to a new neighbor, baking can be a great way to show others how much you care. In the end, many people bake simply because they enjoy it. Baking for the Wrong Reasons The opposite of baking with love is baking out of anger. Some take out their frustrations on pots and pans or when mixing ingredients. Although it may feel therapeutic in the moment, baking in anger may fill your home with an air of tension. Plus, recipes might not turn out right if you rush the process. Showing off your culinary skills isn’t a proper reason to bake. Nor is baking to seek the praise of others, curry favor with others, or compete with others to show them up. When the scale tips from selfless baking to selfish baking, there’s a problem. Some use baking as an excuse to stay busy or to avoid making an important or uncomfortable decision. This has been referred to as “procrastibaking.” The Urban Dictionary defines procrastibaking as “the practice of baking something in order to put off doing something else you need to do.” Even though baking cookies or muffins for a local family in need or sick neighbor can be a good deed, whatever you’re avoiding will still be there after you’ve cleaned up the kitchen. With the appropriate motivations for baking identified, here are some tips for how to use healthier ingredients when baking… 3 of the Best Tips for Healthy Baking at Home 1. Ditch the Butter Butter is high in saturated fat. The American Heart Association advises that saturated fat should make up only 5 to 6% of your daily caloric intake. To avoid the potentially harmful effects of baking with butter, swap butter for olive oil or avocado oil. These healthier oils work well in most baking recipes. Though coconut oil is high in saturated fat, it might support weight loss, improve brain function, and help regulate cholesterol. Coconut oil offers a healthier option to butter for vegans. 2. Pitch the White Flour Stripped of the bran and germ of the wheat kernel, white flour loses most of its fiber and nutrients during the refining process. Also, white flour can spike blood sugar levels. An excess of white flour in the diet has been linked to a host of health problems, including weight gain, heart health issues, poor cognition, low mood, and increased cravings. One of the healthiest decisions you can make for yourself and your family is to pitch white flour. The good news is there are alternative flours available, which offer different tastes and textures – and better nutrition. It’s recommended that you substitute the white flour in your baking recipes with oat flour or coconut flour. 3. Switch the Sugar Table sugar is devoid of fiber, vitamins, minerals, and antioxidants. Having too much sugar in your diet is linked to an unhealthy inflammatory response in the body, unhealthy blood sugar and blood pressure levels, weight gain, and liver and heart health issues. One simple way to make your baked goods healthier is to use less sugar than what the recipe calls for. Also, you can take it a step farther by switching white sugar for an unrefined sweetener. Unrefined sugars are generally lower on the glycemic index scale – which means they won’t spike your blood sugar like table sugar does. Among the most popular unrefined sugars are pure maple syrup, coconut sugar, honey, unsulphered molasses, brown rice syrup, date sugar, and fruit. Overripe bananas, applesauce, and dates also are healthy sweetener options. To make muffins healthier, use these fruits or combine them with a small amount of unrefined sugar. You can experiment with the amount of sweetness, but less sugar is always better. Bake Away Baking can be a fun pastime and a great way to show your love, compassion, and appreciation for others. Although some bake for the wrong reasons, many bake for the right reasons and enjoy the stress-reducing, focus-sharpening benefits of baking. Use the above tips for how to bake healthier and feel free to share success stories and healthy recipes below. Bake away! 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. References: 1. Smith, J., Jones, K., & Adams, R. (2021). The impact of baking on stress reduction and mental health: A systematic review. Journal of Positive Psychology, 45(2), 110-124. 2. Brown, L., Cook, D., & Thompson, M. (2020). Baking as a form of mindfulness: The effects on concentration and mental focus. Mindfulness in Everyday Practices, 8(3), 78-89.
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Here Are Some of the Main Reasons Why You Should Take a Multivitamin
Looking for ways to eat healthier? It can be a challenge in today’s world. A major part of the problem involves the quality of the nutrients you derive from the foods you eat. This is largely, but not entirely, influenced by your diet. Though there are myriad diets in our society, many people fall into one of these two general diet categories. A Tale of Two Diets: Do You Have a Happy or SAD Diet? The SAD Diet The standard American diet (SAD) is filled with highly allergenic foods, many of which are laced with artificial chemicals. This diet typically is high in sodium, refined sugars, omega-6 fatty acids, trans fats, and excess calories. It’s also low in the vitally important omega-3 fatty acids EPA and DHA. People who maintain a diet loaded with simple carbohydrates (such as bread, pasta, potatoes, rice, fruit juices, and sugar) have an increased risk for problems with their digestive system, liver, pancreas, heart, circulation, and overall brain health. The SAD diet is largely composed of unhealthy foods that are: Highly processed Pro-inflammatory Artificially colored and sweetened High glycemic index Low in fiber Laden with hormones Pesticide sprayed Tainted with antibiotics In addition to its potentially harmful effects, this diet can prematurely age your brain and increase your risk for many mental and physical issues. The Happy Diet No, I’m not talking about a Happy Meal at McDonald’s. I’m talking about whole foods that can help support your energy, cognition, and mood. Your brain requires foods that are high in vitamins, essential minerals, and other nutrients to help meet its huge energy requirements throughout the day. A healthy diet should include plenty of fresh vegetables, seeds, nuts, berries, beans, free-range poultry, grass-fed meats, and wild caught, cold-water fish. This diet tends to be higher in omega-3 fatty acids, vitamins, minerals, and fiber. But even those who try to eat a healthy diet may find it challenging to get all the nutrients they need daily. Why? Here are just a few of the many reasons: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Environmental Toxins There’s a broad array of toxic substances that can get into our foods. For starters, our water can be polluted or tainted (with lead, arsenic, or other harmful substances). Cadmium can be found in soils treated with synthetic fertilizers and near industrial waste sites. Pesticides, including organochlorines and organophosphates, and herbicides, such as glyphosate (the active ingredient in Roundup weed killer)¹ can be present in soils used to grow food crops. Soil Depletion Soil depletion is a serious issue that many farmers face today. Modern foods are typically grown in poor soil that’s been depleted of its nutrient content. Sadly, decades of yielding fruits and vegetables with fewer and fewer nutrients has led to the advent of processed and genetically modified foods. GMOs GMOs (genetically modified organisms) are living organisms whose genetic material has been manipulated artificially in a lab via genetic engineering. In agriculture, GMOs have been artificially engineered to withstand the direct application of certain herbicides. Some believe that the genetic engineering process may cause unnatural alterations in a plant’s metabolic pathways or its own naturally occurring proteins, which may lead to the production of toxins or allergens in food. Most GMOs grown around the globe are genetically modified for herbicide tolerance, which has resulted in greater herbicide use. Use of the toxic herbicide Roundup has increased dramatically since GMOs were introduced. Additionally, GMO crops have played a role in creating “superweeds” and “superbugs,” which must be controlled with potent toxic poisons. Genetic Individuality Due to genetic individuality,² some people need more of certain vitamins and minerals than the average person does. Without extensive testing, it may be impossible to know what nutrients you’re deficient in so that you can increase intake of those nutrients in your daily diet. Food Shortages Supply chain issues and food shortages may be affecting your ability to get healthy foods from your local grocery store or health food store. Since these issues are expected to continue for the foreseeable future, it may be necessary to seek out alternative methods of securing the foods you need, such as ordering them from an online delivery service or purchasing fruits and vegetables from a local farmer’s market. [/wc_box] Since so many American foods are grown in poor soils, sprayed with poisons, and technologically manipulated, even those who eat a relatively healthy diet may find it challenging to get all the nutrients they need. So, what can help? One thing is nutritional support. Nutritional Support Numerous large population surveys have documented that the foods currently available aren’t providing enough of the nutrients the brain and body need. Despite your best efforts to follow a healthy diet, many foods are so low in nutrients that you’ll always have a gap in nutrition. That’s where dietary supplements come in – they help fill the gaps in your diet with the nutrients you’re missing by only eating foods. The foundation of every vitamin regimen should be a high-quality, broad-spectrum multivitamin and multimineral supplement. BrainMD offers the premium multivitamin… NeuroVite Plus Multivitamin BrainMD’s NeuroVite Plus Multivitamin is the first and only daily multivitamin that contains over 50 vitamins, minerals, and plant extracts developed through clinical studies.* NeuroVite Plus Multivitamin was formulated to provide whole-body wellness with additional key brain-healthy nutrients.* It offers advanced nutrition in a way that far surpasses big-box store or drugstore multivitamins.* 5 Benefits of NeuroVite Plus Multivitamin Though the benefits of this dynamic, broad-spectrum multivitamin are numerous, NeuroVite Plus Multivitamin can support your daily health by: Nourishing your body’s cells, tissues, and organs with a wide range of essential and conditionally essential nutrients, all important for energy, health, and survival* Going beyond other multiples to further promote optimal brain function with important phytonutrients that help sustain brain cells* Supporting the health of all the body’s organ systems with the full range of vitamins, the essential dietary minerals (except iron and copper), lutein and zeaxanthin for the brain and eyes, resveratrol and hesperidin for the brain and circulation, and coenzyme Q10 (“CoQ”) for the heart* Shoring up the body’s antioxidant defenses with vitamins C and E, the essential minerals zinc, selenium, and manganese, the conditionally essential alpha lipoic acid, CoQ, lutein and zeaxanthin* Including a careful selection of beneficial food concentrates, as well as digestive enzymes to help ensure digestion and absorption* But Wait, There’s More… In addition to high doses of core ingredients, NeuroVite Plus Multivitamin rounds out its formulation with two proprietary blends developed by Dr. Daniel Amen: Fruit and Vegetable Blend – promotes antioxidant versatility* Digestive Enzyme Blend – supports healthy digestion* Scientifically formulated with optimally bioavailable nutrients in their best-utilized and most effective forms, NeuroVite Plus Multivitamin is the only daily multivitamin for men and women that delivers comprehensive brain-boosting benefits.* Feed Your Brain The modern diet isn’t providing sufficient average intakes of various essential nutrients. While failing to get enough of these vitamins and essential nutrients may lead to serious, long-term health issues, feeding your brain and body with healthy foods and high-quality supplements can provide tremendous nutritional health support for you and everyone in your family. Nutritional research³ makes clear that everyone can benefit from taking a multiple vitamin-mineral supplement that’s concentrated, naturally derived, and made with integrity. For all the above, take NeuroVite Plus Multivitamin daily.* At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about NeuroVite Plus Multivitamin 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. References: 1. Costas‑Ferreira, C., Durán, R., & Faro, L. R. F. (2022). Toxic effects of glyphosate on the nervous system: A systematic review. International Journal of Molecular Sciences, 23(9), Article 4605. https://doi.org/10.3390/ijms23094605 2. Olson, M. V. (2012). Human genetic individuality. Annual Review of Genomics and Human Genetics, 13(1), 1–27. https://doi.org/10.1146/annurev-genom-090711-163825 3. Fletcher, R. H., & Fairfield, K. M. (2002). Vitamins for chronic disease prevention in adults: Clinical applications. JAMA, 287(23), 3127–3129. https://doi.org/10.1001/jama.287.23.3127
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Supplement Labeling 101: Here's What You Need to Know
If you get overwhelmed when choosing vitamins, you aren't alone. It’s becoming increasingly difficult to know if you’re getting quality products. Since not all supplements are created equal, how do you know if you’re taking high-quality supplements or just a cheap knockoff in a fancy bottle? Many supplements have fillers, which reduce their effectiveness and may even be harmful to your health. To safeguard against the dangers of low grade products, many people purchase premium supplements. But even some whole food products have revealed lead contamination¹ when tested. To increase the chances that the vitamins you purchase will improve your health, make sure: 1. that what the company claims on the label is accurate and reasonable, 2. that the ingredient list is transparent and clearly understandable, and 3. that the company stands behind their products enough to make you feel safe and confident to shop with them. What To Look For On A Supplement Label Here are some important tips and insights on how to read the labels and claims made by supplement companies so that you can identify the best quality supplements with the maximum benefits: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Claims Before you buy a supplement, always read the label. Carefully read the directions for use and for any claims of efficacy and/or safety. Some labels make extravagant claims that may seem hard to believe. Other claims are confusing – many supplement makers are intentionally vague when it comes to the content of their labels. According to the Food & Drug Administration (FDA), supplement companies are legally prohibited from making claims that their products treat, diagnose, prevent, or cure diseases. The FDA does allow claims that a product affects the body’s structure and/or function, nutritional status, or general health and well-being, but the product’s maker must have proof to support all the claims they make. Cautions and Warnings Despite the negative implications associated with them, cautions or warnings on products can be a good thing because they show that the company understands their ingredients and how they can affect the body. Cautions and warnings also indicate that the company places the health and safety of their customers above making another sale. These warnings serve a dual purpose; they prevent the sale of a product to someone that shouldn’t be taking it and make the product available to consumers who can safely take it. Ingredients The Supplement Facts box is the heart of the dietary supplement label. Ideally, a supplement label will accurately list all the active ingredients, in specified order and with precise names for the various nutrients, herbals or other ingredients. Read this very carefully. You may notice, for example, that vitamin A is listed as beta-carotene, which many people don’t efficiently convert to vitamin A. Or that magnesium is listed as magnesium oxide, which is poorly absorbed and is an inferior ingredient compared to magnesium malate, citrate, or glycinate. Sometimes a listed ingredient hasn’t been proven for use in humans. Another factor to be aware of is undesirable additives, especially in the binders or coatings of tablets such as unnecessary sucrose, titanium dioxide, hydrogenated oils, heavy metals including lead and mercury, and PCBs (polychlorinated biphenyls). If you have questions or concerns, contact the supplement maker who, by law, must provide their contact information on the label. Testing It’s important to know that your supplements are tested for identity, purity, and potency. Testing is most effectively done on the raw material ingredients before they enter the chain of production. However, in-process testing is also necessary, and the finished product must be tested to ensure the integrity of the entire manufacturing process. Both ingredients and finished products must go through identity and potency verification, heavy metal testing, and microbial testing. All of BrainMD’s products undergo these testing processes, and we employ independent laboratories to do our testing. We also audit our manufacturers, packagers, and testing labs to ensure they have adequate quality control and processing standards in place. [/wc_box] It’s highly recommended that you apply the above criteria to every supplement you purchase. One reason is that the quality of vitamins can widely vary, even among so-called leading brands. A good example of this is fish oil… 3 Key Elements of a High-quality Fish Oil Supplement When searching for a high-quality fish oil supplement, keep these purity standards in mind: Because toxins such as solvents, dioxins, PCBs, furans and more than 250 environmental pollutants can become concentrated in fish, it’s extremely important to choose a fish oil product that is highly purified and analyzed in the laboratory to verify that it is clean. Fish oil spoils easily. Look for a product that has added vitamin E, vitamin C, rosemary, or other safe and effective stabilizers. Avoid suppliers that aren't reputable, because more and more fish oils are being diluted with oils that don't have omega-3 activity. Choose a product that has high amounts of EPA and DHA. Cheap fish oils claim 1000 mg on the label but only provide 300 mg of EPA plus DHA, which isn't an adequate daily dose for most people. BrainMD is proud to offer a fish oil supplement that meets or exceeds all of the above standards… Omega-3 Power Most Americans are deficient in omega-3 fatty acids,² getting barely one-third of the daily amounts needed for optimum brain and body health. Each serving of Omega-3 Power provides 1,600 mg of EPA, DHA, and other omega-3s from ultra-purified, high-quality fish oil – roughly 5 times what is found in conventional brands.* The omega-3 fatty acids in Omega-3 Power are critical to building healthy cell membranes, which are essential for our brain cells to make the trillions of connections that enable peak cognitive, mood, and behavioral performance.* Sourced from pelagic, short-lived fish species (anchovies, sardines, and mackerel), the fish oil in Omega-3 Power undergoes the most advanced purification process in the supplement industry.* At BrainMD, we’re dedicated to helping people feel better by creating the highest quality nutritional products for optimizing and balancing brain health. Backed by decades of experience, our clinical research team incorporates the latest scientific findings in creating a wide array of specialized formulas that support brain function, energy, memory, mood, and sleep. Our ultra-pure, science-based and brain directed vitamins were formulated to give you the nutrients you need to be your best self. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Omega-3 Power 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. References: 1. Bourgoin, B. P., Evans, D. R., Cornett, J. R., Lingard, S. M., & Quattrone, A. J. (1993). Lead content in 70 brands of dietary calcium supplements. American Journal of Public Health, 83(8), 1155–1160. https://doi.org/10.2105/ajph.83.8.1155 2. Papanikolaou, Y., Brooks, J., Reider, C., & Fulgoni, V. L., III. (2014). U.S. adults are not meeting recommended levels for fish and omega-3 fatty acid intake: Results of an analysis using observational data from NHANES 2003–2008. Nutrition Journal, 13, 31. https://doi.org/10.1186/1475-2891-13-31
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7 of the Best Reasons to Become a Health Coach
Have you always wanted to work a job that gives back to others? One occupation that might fill that need is to become a health coach. What’s A Health Coach? People may view the role of a life/health coach in different ways, from guide, to partner, or even health cheerleader. The purpose for becoming a health coach might be different for different people but may include helping others improve their mental or physical health by implementing lifestyle changes. Some of the main areas a health coach may focus on are: Bad habits (alcohol/drugs, smoking, etc.) Diet (fatty, sugary, unhealthy foods) Physical activity Sleep Stress Time management Often, if one of these areas is a problem, others may be as well. For instance, lack of sleep can create a chain reaction that affects many, if not all, of these areas. A health coach can help individuals set up goals and reach those goals by breaking things down into incremental steps. Some may see this process as a journey. Hopefully, the individual will learn many insights about themselves and others along the way. Health coaches may contact their clients via phone, email, or through in-person visits. Sessions may last for three months or more depending on what the individual needs and the availability of the coach. If you’ve been thinking about transitioning to a career where you can help people in tangible ways, here are some of the top reasons to consider becoming a health coach... 7 Reasons to Become a Health Coach Find Your Passion If you’re interested in nutrition and wellness, and have a heart to help people, becoming a health coach might be a natural career option for you. It can be very fulfilling to pass on to others the helpful lifestyle strategies you’ve learned. It’s important to find work you enjoy, that excites you when you roll out of bed in the morning. By contrast, doing work that’s a drudgery can create additional stress, mood issues,¹ and personal/relational problems. Find what you’re passionate about, whether it’s being a health coach or something else, and throw yourself into it. Flexible Learning Many coaching certificates can be earned online. That means you can work at home, Starbucks, or wherever you do your best learning. Once you’ve earned your certificate and have built a client base, you can make appointments to fit your schedule. And, thanks to programs like Zoom, you can meet with people from anywhere in the country, or other parts of the world. Work-Life Balance Helping others become the best versions of themselves can help you do the same. Be sure to build time into your schedule to take walks in nature or engage in a hobby you enjoy. Creating a healthy work-life balance is vital for you and those you counsel. Meet New People If you’re an extrovert or just like to meet new people, being a health coach might be the perfect opportunity for you. Not only will you meet new people while studying to become a wellness coach, you also may meet other coaches during live or online events. This can lead to forging friendships with people all around the world. Help Others Feel Good Imagine how it would feel to help others overcome obstacles and achieve their goals. Being a health coach can create a positive feedback loop where helping others can be personally gratifying. Assisting those who need help can be a win/win for you and the person you’re assisting. Be the Best Version of Yourself As you learn new aspects of health and wellness, you may try to apply them to your own daily routines. Learning about diet, exercise, and other lifestyle factors may encourage you to adjust your behaviors and adopt healthy habits. This, in turn, may inspire you to pass on your insights and discoveries to others. Make the World a Better Place Helping people improve their lives is an honorable occupation. It can be personally satisfying to help others make healthier choices for their lives and to watch their progress and personal growth. Your efforts can help make the world a better place…one person at a time. Next Steps If you’re energized by helping others and are looking for a career where you can help people in practical, meaningful ways, becoming a health coach might be right for you. Helping others set and attain personal or health goals can be rewarding and provide a sense of satisfaction² and fulfillment. There are several places you can go to begin the process of becoming a health coach, including the National Board for Health & Wellness Coaching (NBC-HWC). Run an online search to see which coaching program is the best fit for you. Take the first step in starting a career that can help you and others today. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Melchior, M., Caspi, A., Milne, B. J., Danese, A., Poulton, R., & Moffitt, T. E. (2007). Work stress precipitates depression and anxiety in young, working women and men. Psychological Medicine, 37(8), 1119–1129. https://doi.org/10.1017/S0033291707000414 (PMCID: PMC2062493, PMID: 17407618) 2. Weiss-Sidi, M., & Riemer, H. (2023). Help others—be happy? The effect of altruistic behavior on happiness across cultures. Frontiers in Psychology, 14, 1156661. https://doi.org/10.3389/fpsyg.2023.1156661 (PMCID: PMC10326385, PMID: 37425146)
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Here Are Some of the Best Ways to Boost Attention and Focus
In today’s fast-paced world, finding ways to improve attention and focus is becoming increasingly essential. Whether it's at work, school, or home, the ability to concentrate on tasks without getting distracted can make a significant difference in productivity and overall well-being. Attention issues aren’t just limited to children; more adults are struggling with staying organized, completing tasks, and maintaining focus. Understanding how to overcome these attention challenges can lead to better outcomes in all areas of life. Common Attention and Focus Issues Some of the most common symptoms that indicate attention and focus problems include: Impulsivity Distractibility Restlessness Forgetfulness Difficulty staying on task Procrastination Several factors can aggravate these attention problems, including a poor diet, exposure to environmental toxins, insufficient sleep, high stress levels, and lack of physical activity. Research has shown that improving attention and focus starts with addressing these underlying issues. Studies suggest that lack of sleep and elevated stress levels can impair cognitive functions,¹ making it harder to concentrate. If left unaddressed, attention problems can lead to poor academic performance, low self-esteem, job failures, and even more serious consequences such as obesity or divorce. However, with the right strategies and support, it’s possible to improve attention and focus effectively. Best Supplements for Attention and Focus Issues Attention Support One of the best ways to improve attention and focus is by providing the brain with the nutrients it needs to function optimally. High-quality brain supplements can help you or your child stay focused, calm, and productive. Attention Support supplements are specifically designed to enhance concentration, self-control, and overall cognitive performance.* The key ingredients in these supplements include: Choline: Supports the brain’s production of acetylcholine, a neurotransmitter critical for focus and memory.* Magnesium: A vital nutrient for generating brain energy,² maintaining nerve connections, and improving focus and behavior.* PhosphatidylSerine (PS): Clinically proven to enhance learning, memory, and attention.* Pycnogenol®: An antioxidant that promotes blood flow to the brain, improving attention³ in both children and adults.* Vitamin B6: Helps produce neurotransmitters that regulate mood and attention, particularly when combined with magnesium.* Zinc: An essential mineral that has been shown to enhance attention and behavior in clinical trials.* These brain-healthy nutrients are formulated to help individuals stay sharp, focused, and in control, making it easier to improve attention and focus.* Brain & Memory Power Boost If you’re looking for even more support to improve attention and focus, Brain & Memory Power Boost offers clinically researched ingredients that support the brain's most critical functions.* By enhancing blood flow, supporting high energy demands, and improving nerve cell connectivity, this powerful formula ensures that your brain is operating at its best.* Key ingredients include: PhosphatidylSerine (PS): Supports mitochondria in the brain to enhance energy production and focus.* Acetyl-L-Carnitine (ALC): Promotes healthy neurotransmitter functions and supports brain energy production.* Alpha-Lipoic Acid: A vital nutrient for cellular energy production, offering protection against oxidative stress.* Ginkgo Biloba Extract: Improves blood flow to the brain, enhancing focus and cognitive function.* Huperzine A: Boosts acetylcholine neurotransmission, enhancing attention and learning.* Focus & Energy To combat mental fatigue and foster concentration, Focus & Energy supplements feature adaptogenic herbs that improve mental performance under stress.* This formula includes: Green Tea Extract: Supports brain blood flow and overall mental sharpness.* Ashwagandha: Reduces stress and enhances memory⁴ and focus.* Rhodiola Rosea: Fights fatigue and improves physical and mental performance.* Panax Ginseng: Reduces stress while improving mental focus and memory.* Choline: Supports acetylcholine production, enhancing focus.* These adaptogens and nutrients provide a natural way to improve attention and focus, making them ideal for anyone dealing with mental fatigue and stress.* Neuro-PS Neuro-PS is a targeted single ingredient supplement that supplies phosphatidylserine, a key nutrient that supports attention, learning, and memory.* Phosphatidylserine plays an essential role in supporting the brain’s trillions of synaptic connections and is clinically proven to improve cognitive function in both children and adults.* Natural Support for Attention and Focus If you’re struggling with attention problems or simply looking to boost your focus and mental sharpness, the right supplements can make all the difference.* BrainMD offers high-quality, clinically backed supplements designed to help you improve attention and focus naturally.* Take control of your cognitive health today by incorporating these brain-healthy supplements into your routine.* 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. References: Killgore, W. D. S., Olson, E. A., & Weber, M. (2017). The effects of sleep deprivation on cognitive performance. Neuropsychiatric Disease and Treatment, 13, 2065-2072. Barbagallo, M., & Dominguez, L. J. (2010). Magnesium and aging. Current Pharmaceutical Design, 16(7), 832-839. Trebatická, J., Kopasová, S., Hradecná, Z., Čekanová, B., Rohdewald, P., & Ďuračková, Z. (2006). Treatment of ADHD with French maritime pine bark extract, Pycnogenol®. European Child & Adolescent Psychiatry, 15(6), 329-335. Choudhary, D., Bhattacharyya, S., & Bose, S. (2017). Efficacy and safety of ashwagandha root extract in improving memory and cognitive functions. Journal of Dietary Supplements, 14(6), 599-612.
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This is the Smarter Way to Get Your Greens
Although most people know it’s important to include a variety of fruits and vegetables in their diet, the Centers for Disease Control and Prevention (CDC) estimates that only 1 in 10 Americans¹ are getting enough of these highly nutritious foods. This is due, in large part, to the prevalence of the standard American diet (SAD). The consequences of not eating a healthy diet are potentially serious, as we’re seeing every day in our country. Failure to get the necessary nutrients from fruits and vegetables can lead to a host of physical and mental problems. These include cardiovascular and blood flow issues, memory and focus challenges, serious weight problems, gastrointestinal issues, hormone imbalance, and even vision troubles. One of the best ways to help ensure you get sufficient levels of vitamins, minerals, flavonoid antioxidants, and anti-free radical carotenoids every day is with BrainMD’s delicious, nutrient-rich greens superfood powder. Meet Neuro Greens Superfood Powder Neuro Greens Superfood powder was developed from the latest scientific research on superfoods, which are foods especially rich with nutrients and other substances beneficial to human health.* This formula features a diversity of superfoods proven to support the brain, immune system, and entire body.* Feel Plant-astic Plants produce vast arrays of substances called “phytochemicals” that enable them to adapt, survive, and thrive wherever they’re located. Tens of thousands of phytochemicals have been identified. Many phytochemicals are nutrients that sustain the plant’s life processes. Some are antioxidants that provide essential protection against damage from sunlight. Others have an astounding variety of biological activities that help the plant repel predators, attract pollinators, or summon fruit eaters that later disperse their seeds. Neuro Greens Superfood powder vegetables, fruits, leaves, roots, algae, and nutritious mushroom fungi supply a wide range of phytochemicals.* Taste the Natural Rainbow This scientifically formulated combination of green, red, yellow, blue, purple, brown, and black superfood concentrates provides thousands of potent plant substances.* Neuro Greens Superfood powder includes diverse substances that can help detoxify and energize the body while providing substantial immune protection.* It also promotes healthy digestion from its contribution of prebiotic fibers, which support friendly bacteria (probiotics) in the gut.* Crafted with 20 different fruits, vegetables, algae, and fibers from every color in the rainbow, plus 4 medicinal mushrooms, this formula is scientifically designed to fuel your body with the nutrients it needs to thrive.* Consuming the optimal amount of greens each day can be a challenge. Neuro Greens Superfood powder makes it easy…scoop, stir, and enjoy! Here’s a breakdown of the many powerful superfoods you’ll find in Neuro Greens Superfood powder… Organic Greens Spirulina (Arthrospira platensis) – This freshwater, multicellular, blue-green alga is dense in protein, magnesium, iron, vitamin A (as beta-carotene), vitamin B12, and GLA (gamma-linolenic acid), which is a non-inflammatory omega-6 fatty acid. Chlorella (Chlorella vulgaris) – This freshwater, single-cell, green alga promotes maintenance of cholesterol, blood pressure, and blood sugar already within their normal ranges. Kale and Broccoli – Rich in antioxidants and chlorophyll, these two vegetables of the crucifer family are substantial contributors of glucosinolates, potassium, chromium, vitamins C, K, folate, and fiber to the diet. Moringa (Moringa oleifera) – Moringa’s leaves, which come from “The Miracle Tree” in Africa and Asia, are rich in protein, vitamins A and C, calcium, iron, and manganese. Green Tea Extract (Camellia sinensis, leaf concentrate) – Drinking green tea promotes healthy cholesterol, triglyceride, blood pressure, and blood sugar levels already within their normal ranges. Organic Reds and Yellows Carrot Root – This root is rich in the carotenoids lutein and zeaxanthin, which are essential for vision and brain function, as well as beta-carotene, which the body can convert to vitamin A. Strawberry – In clinical trials, strawberries improved joint pain, blood antioxidant status, and promoted cholesterol levels already within a normal range. Acerola Cherry – One of the most concentrated sources of vitamin C in nature, with about 50-100 times more than an orange or lemon, acerola also carries carotenoids, anthocyanins, and flavonoids, making it an antioxidant marvel. Raspberry – Raspberries are rich in ellagitannins, anthocyanins, and other polyphenol antioxidants. Pomegranate Extract – This fruit is particularly rich in ellagic acid, ellagitannins, and related polyphenols, and shows unique promise against pain. Organic Blues, Purples, and Blacks Blueberry – Daily consumption of blueberry concentrate has the potential to improve cognitive function, vision, circulatory health, blood sugar, and gut function. Blackberry – Blackberries are rich in a powerful antioxidant, the anthocyanin called cyanidin-3-glucoside, as well as in various well-researched flavonoid antioxidants such as catechins, quercetin, and kaempferol. Blackcurrant – Blackcurrants promote healthy intraocular (eye) pressure and are extremely rich in super-antioxidants including anthocyanins and proanthocyanidin flavonoids. Beet Root – A traditional medicinal, beetroot provides nitrate, which helps maintain healthy circulatory tone, betacynin, a unique purple anthocyanin antioxidant, and trimethylglycine (TMG, betaine), which is involved in neurotransmitter activity and other brain function. Organic Immunity Support Lion’s Mane (Hericium erinaceus) – The beta-glucans in lion’s mane mushrooms support immune health, and its content of hericenones and erinacines can increase nerve growth factor in the brain. Maitake (Grifola frondosa) – Sometimes called “the dancing mushroom” because people got so happy finding it in the wild, maitake’s alpha- and beta-glucans promote healthy immunity. Reishi (Ganoderma lucidum) – In addition to beta-glucans, reishi contains triterpenes, which contribute to its benefits for immunity and healthy inflammatory response. Shiitake (Lentinula edodes) – Shiitake promotes healthy cholesterol and triglyceride levels already within normal range, and contains lentinan, a beta-glucan well studied for its immunity benefits. Goji Berry Extract (Lycium barbarum) – These bright red berries contain both alpha- and beta-glucan polysaccharides, and also show immune system benefits.² Kelp (Vitakelp®) (Ascophyllum nodosum) – This sustainably harvested cold-water, brown seaweed is a good source of potassium, calcium, and magnesium, and also contains ascophyllan, a unique sulfur-containing carbohydrate that has immune activity. Organic Prebiotic Fibers Inulin – This soluble fiber has consistently improved probiotic survival and proliferation³ in clinical trials, including the bifidobacteria, which are the most abundant natural inhabitants of a healthy large intestine. Apple Fiber – After an apple is consumed, some of its unique pectin fiber reaches the colon, where bifido- and other friendly bacteria convert it to short-chain fatty acids that nourish the colon lining, liver, and other organs. Flaxseed (defatted) – Once its oil has been removed, flaxseed becomes a rich source of lignans, lignins, and other fibers that increase fecal bulk for better elimination and feed the colon’s probiotics to produce health-promoting short-chain fatty acids. Other Ingredients Organic Sunflower Lecithin – An emulsifier that improves the mixing of a powder into liquid, lecithin is also a source of phospholipids, nutrients that are essential for all our cells to make and maintain their membrane systems. Stevia Rebaudioside A – A non-sucrose sweetener, Stevia Rebaudioside A comes from the organically grown stevia leaf. Neuro Greens Superfood Powder FAQ Who can benefit from Neuro Greens Superfood powder? Practically everyone. Adults and children over 4 can safely consume this superfood. How can I use this supplement? Mix one scoop (7.5 grams) into 8 oz. or more of water, juice, non-dairy milk, or a smoothie. Feel free to consume more than one scoop per day. Is Neuro Greens Superfood powder safe to use if I am taking medication? We recommend that individuals taking warfarin not use this supplement since the goji berry extract may interfere with warfarin’s action. Does this supplement contain allergens? No. Neuro Greens Superfood powder is free from dairy, gluten, corn, soy, eggs, nuts, yeast, and artificial colorings or flavorings. Neuro Greens Superfood powder is non-GMO. It is suitable for vegans and is Keto and Paleo-friendly. Feel The Power Of Powder Neuro Greens Superfood powder is nature’s healing bounty delivered in a delicious, nutrient-rich powder.* Try it today! At BrainMD, we’re dedicated to providing the highest purity nutrients and standardized herbal ingredients to support your overall well-being. For more information about Neuro Greens Superfood powder 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. (n.d.). Only 1 in 10 adults get enough fruits or vegetables: Men, younger adults, and people living in poverty get fewest fruits/vegetables. Retrieved [12/31/2024], from https://www.cdc.gov 2. Andoni, E., Curone, G., Agradi, S., Barbato, O., Menchetti, L., Vigo, D., Zelli, R., Cotozzolo, E., Ceccarini, M. R., Faustini, M., Quattrone, A., Castrica, M., & Brecchia, G. (2021). Effect of Goji Berry (Lycium barbarum) supplementation on reproductive performance of rabbit does. Animals (Basel), 11(6), 1672. https://doi.org/10.3390/ani11061672 3. Pereira, W. A., Piazentin, A. C. M., da Silva, T. M. S., Mendonça, C. M. N., Villalobos, E. F., Converti, A., & Oliveira, R. P. S. (n.d.). Alternative fermented soy-based beverage: Impact of inulin on the growth of probiotic strains and starter culture. [Journal Name]. Retrieved [12/31/2024], from [https://www.mdpi.com/2311-5637/9/11/961]
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CoQ10 Can Help You Have Better Energy and Heart Health
CoenzymeQ10: The Missing Link for Heart Health and Energy Coenzyme Q10—known commonly as CoQ10 and often referred to as the "spark plug" for our cells-- is a vital molecule that plays a central role in cellular energy production. It’s so important, that we make it in every cell of our body. (More on that later. Spoiler alert: We don’t make it very efficiently as we get older.) When I say CoQ10 is the “energy molecule”, I’m not kidding. CoQ10 is necessary for creating adenosine triphosphate (ATP)—the energy “currency” that powers nearly every cellular function in the body and is needed for every single action you take, from sleeping to running a marathon, from blinking your eyes to dancing the macarena (7,11). Without sufficient CoQ10, our cells struggle to generate the energy they need, especially in high-demand organs like the heart, brain, and muscles, where energy requirements are particularly high (7). Not surprisingly, CoQ10 is especially concentrated in energy-demanding organs like the heart, liver, and kidneys (12). And speaking of the heart, in the 1970s Japanese researchers pioneered studies on CoQ10 because they recognized its benefits in treating heart failure and other cardiovascular conditions. It was approved as a prescription medication for congestive heart failure in Japan, where it’s still used in this context today. Japan remains one of the few countries where CoQ10 is prescribed as a medication rather than just marketed as a dietary supplement, underscoring its established role in cardiovascular treatment there. Moreover, individuals taking statin medications to manage cholesterol may experience even greater CoQ10 depletion (4). Statins work by inhibiting the mevalonate pathway, which is essential not only for cholesterol production but also for CoQ10 synthesis. This interference can result in lowered CoQ10 levels, potentially leading to muscle pain and fatigue—two of the most common statin side-effects. Depleted CoQ10 can even, in some cases, lead to compromised heart function (4, 8). This decline in CoQ10 can lead to a range of issues, from decreased stamina and vitality to a heightened risk of cardiovascular and neurological conditions (27). Certain lifestyle factors, like poor diet, stress, and environmental exposures, can also contribute to lower CoQ10 levels, accelerating the aging process at the cellular level (25). CoQ10 is also a powerful antioxidant. And as we age, our natural levels of CoQ10 decline, reducing the body’s capacity to produce energy and defend against oxidative damage (13). And to make matters worse, certain common medications, such as statins, further deplete these levels, making supplementation beneficial for many people (5, 19). Oh, and by the way: It is nearly impossible to get optimal amounts of CoQ10 from food. The most CoQ10 rich foods in the world are organ meats, which few people eat regularly, and which only contain a couple milligrams per portion anyway. For all these reasons, CoQ10 supplementation, especially in a highly absorbable form like UbiQsome®, can help counteract the negative effects of depleted CoQ10, restore energy levels and muscle function (16), and—most important of all—be beneficial in supporting cellular energy, heart health, and overall vitality as we age (19). Why CoQ10 Matters Research has shown that CoQ10’s role extends way beyond energy production. Its powerful antioxidant properties—briefly mentioned earlier—means that it helps protect cells from oxidative damage caused by free radicals. Free radicals—rogue oxygen molecules that run wild in our body wreaking cellular havoc--- are a mighty contributor to aging and the to the development of nearly every chronic disease you can think of (3). Studies suggest that by neutralizing free radicals, CoQ10 can support cardiovascular health, enhance exercise performance, and improve brain health—all crucial for maintaining quality of life as we age (16, 27). Earlier, we mentioned statins, which may indeed be necessary for some patients, but what must be understood is this: Statins reduce cholesterol by inhibiting the mevalonate pathway, which is also responsible for CoQ10 synthesis. So sure, your body makes less cholesterol—which may or may not turn out to be as important as we once thought—but meanwhile, you’re also making less CoQ10, and you can’t afford to make any less of that than you already do. So for those taking statins, CoQ10 supplementation is particularly important. Compromised CoQ10 levels can sometimes lead to muscle pain, fatigue, and even compromised heart function (4, 8). Supplementing with CoQ10, especially in a highly absorbable form like UbiQsome®, supports muscle health, protects cellular energy production, and enhances overall cardiovascular function—making it a critical consideration for anyone relying on statins for heart health (16, 20, 30). CoQ10, Aging, and Energy As we grow older, our body’s production of CoQ10 naturally slows down, leading to a gradual decline in cellular energy (2, 12). (You may have noticed this!) This reduction in CoQ10 can be particularly noticeable in energy-intensive organs like the heart and muscles, where it plays a key role in maintaining vitality, endurance, and overall function (1, 8). The decrease in CoQ10 levels is not only associated with lower energy but also contributes to oxidative stress—that’s the damage from free radicals we talked about earlier, a process that accelerates cellular aging and may increase the risk of chronic diseases (13, 25). CoQ10 protects cells from oxidative damage, which can accumulate over time and contribute to age-related conditions like cardiovascular disease and neurodegenerative disorders (3, 21, 26) For those looking to counteract the effects of aging, CoQ10 supplementation offers a proactive approach to enhancing energy, protecting cells, and supporting long-term health. Whether you’re aiming to maintain stamina, support heart health, or guard against the impact of oxidative stress, CoQ10 provides a unique combination of benefits that make it an essential addition to a healthy aging regimen (10, 13, 23). Ubiquinone vs. Ubiquinol: Understanding the Different Forms of CoQ10 (and Why it Matters) CoQ10 supplements are available in two primary forms: ubiquinone and ubiquinol. These two forms of CoQ10 are essentially different stages of the same molecule—ubiquinone is the oxidized form, while ubiquinol is the reduced, “active” form (7, 17). Each has unique characteristics, and choosing the right form can impact how well CoQ10 is absorbed and utilized in the body. Ubiquinone, the more common form, has been used in the majority of CoQ10 research studies. It is well-established for supporting cellular energy and has a long track record of safety and efficacy (17, 13). When taken as a supplement, ubiquinone is converted into ubiquinol within the body to perform its antioxidant functions. However, because ubiquinone is less readily absorbed, especially in older adults or individuals with specific health conditions, some people may not experience its full benefits (1, 15). Ubiquinol, on the other hand, is promoted as a more bioavailable form due to its pre-reduced state, meaning it is already in the form the body needs to exert antioxidant effects (7, 16). This enhanced absorption can be beneficial for older adults or those with compromised CoQ10 levels, allowing them to achieve higher plasma levels of CoQ10 more quickly. However, ubiquinol tends to be more expensive, and some experts debate whether its higher cost is justified, given that both forms ultimately provide similar benefits in the body (14, 17). In choosing between ubiquinone and ubiquinol, individual needs, health conditions, and cost considerations often play a role. For many people, either form can be effective, as both support cellular energy production and antioxidant defense (7, 17). BrainMD’s Optimized CoQ10 harnesses the advanced UbiQsome® form, designed with cutting-edge Phytosome® technology to maximize absorption and deliver CoQ10 efficiently to cells, regardless of the form (16, 18). Benefits of CoQ10: Backed by Research CoQ10’s range of benefits is supported by extensive research, particularly in areas like heart health, energy production, cellular protection, and support for individuals on statin therapy. Here’s how CoQ10 can support vitality and well-being: 1. Heart Health CoQ10 is particularly important for heart function, as the heart requires a substantial amount of energy to pump blood efficiently. CoQ10 helps maintain energy levels in heart cells and has been linked to improved outcomes in individuals with heart conditions. Research shows that CoQ10 supplementation can help enhance cardiac function, improve symptoms in those with heart failure, and support overall cardiovascular health by reducing oxidative damage to heart tissues (3, 8, 20). 2. Energy and Stamina As a core component of ATP production, CoQ10 plays a critical role in sustaining cellular energy, especially in high-demand organs such as the heart, brain, and muscles. Studies have shown that CoQ10 supplementation can improve exercise capacity, reduce fatigue, and boost stamina, making it popular among active individuals and athletes (9, 12, 24). By supporting mitochondrial function, CoQ10 helps cells generate the energy they need to perform at their best, which is especially beneficial as natural levels decline with age (2, 18, 22). 3. Anti-Aging and Cellular Health CoQ10’s antioxidant properties help combat oxidative stress, which is linked to cellular aging and damage. By neutralizing free radicals, CoQ10 protects cells from damage that can lead to premature aging and the development of chronic diseases. Supplementing with CoQ10 can aid in cellular repair and maintenance, contributing to healthy skin, longevity, and overall resilience against age-related decline (10, 21, 23). 4. Support for Statin Users Studies show that supplementing with CoQ10 can alleviate statin-related muscle pain and fatigue. For individuals taking statins, CoQ10 is a vital addition to prevent depletion and maintain optimal heart and muscle health, allowing them to enjoy the cardiovascular benefits of statins without sacrificing energy and well-being (4, 5, 11, 27). Best CoQ10 Supplements CoQ10 is an essential nutrient for energy production, heart health, and cellular resilience, and its benefits are well-documented in scientific research. As we age, maintaining optimal CoQ10 levels becomes increasingly important, especially for those on medications like statins, which can deplete this vital nutrient (4, 5, 11). By supporting mitochondrial function, protecting against oxidative stress, and aiding heart health, CoQ10 stands out as a powerful ally in the pursuit of longevity and well-being (1, 3, 10). BrainMD’s Optimized CoQ10, with its advanced UbiQsome® Phytosome technology, is specially formulated to provide superior absorption and effectiveness. Whether you’re looking to enhance daily energy, support cardiovascular health, or protect your cells from age-related decline, BrainMD’s CoQ10 offers a potent, bioavailable solution to keep you at your best (16, 18). For anyone committed to proactive, vibrant health, CoQ10 is a natural choice. Discover how BrainMD’s Optimized CoQ10 can be a key part of your wellness journey and give your cells the support they need to thrive (17, 27). Remember, when your cells thrive…. you thrive! Scientific References: Brown M, et al. "The effect of statins on CoQ10 levels." Journal of Clinical Lipidology, 2018. Cirilli I, et al. "Role of Coenzyme Q10 in Health and Disease: An Update on the Last 10 Years (2010-2020)." Antioxidants (Basel), 2021. Cooke M, et al. "Effects of acute and 14-day coenzyme Q10 supplementation on exercise performance in both trained and untrained individuals." J Int Soc Sports Nutr, 2008. Davis W, et al. "CoQ10 for muscle health in statin users." American Journal of Cardiology, 2019. Fišar Z, Hroudová J. "CoQ10 and Mitochondrial Dysfunction in Alzheimer's Disease." Antioxidants (Basel), 2024. Folkers K, et al. "A one-year bioavailability study of coenzyme Q10 with 3 months withdrawal period." Mol Aspects Med, 1994. Green E, et al. "CoQ10 in heart failure management." Cardiovascular Drugs and Therapy, 2017. Huang Y, et al. "Statin-related muscle pain and CoQ10." Journal of Clinical Pharmacology, 2018. Chen, Y. Liu, Z. Zhao, J. Qiu, "Oxidative stress in the skin: Impact and related protection." Int. J. Cosmet. Sci., 2021. Jelinek M, et al. "Oxidative Stress in the Brain: Basic Concepts and Treatment Strategies in Stroke." Antioxidants (Basel), 2021. Johnson JP, et al. "Role of CoQ10 in mitochondrial function." Cell Metabolism, 2019. Kędziora-Kornatowska K, et al. "Effects of coenzyme Q10 supplementation on antioxidative enzymes in hypertensive patients." Arch Med Sci, 2010. Lee K, et al. "CoQ10 levels and age-related decline." Aging Cell, 2020. Liang Y, et al. "Effects of coenzyme Q10 supplementation on glycemic control." eClinicalMedicine, 2022. Mantle D, Dybring A. "Bioavailability of Coenzyme Q10: An Overview." Antioxidants (Basel), 2020. Mantle D, et al. "Coenzyme Q10 and Immune Function: An Overview." Antioxidants (Basel), 2021. Mine Y, et al. "Stimulatory effects of collagen production induced by coenzyme Q10." J Clin Biochem Nutr, 2022. Nguyen P, et al. "Exercise capacity and CoQ10." Journal of Sports Medicine, 2019. Patel R, et al. "CoQ10 supplementation guidelines." Journal of Dietary Supplements, 2021. Petrangolini G, et al. "A New Food-grade Coenzyme Q10 Formulation Improves Bioavailability." Curr Drug Deliv, 2019. Smith T, et al. "Antioxidant properties of CoQ10." Antioxidants & Redox Signaling, 2021. Sood B, et al. "Coenzyme Q10." StatPearls, 2024. Tsai IC, et al. "Effectiveness of Coenzyme Q10 Supplementation for Reducing Fatigue." Front Pharmacol, 2022. White A, et al. "Ubiquinone vs. ubiquinol: A comparison of CoQ10 forms." Journal of Nutritional Biochemistry, 2020. Zhang L, et al. "Anti-aging effects of CoQ10." Journal of Gerontology, 2022. Zozina VI, et al. "Coenzyme Q10 in Cardiovascular and Metabolic Diseases." Curr Cardiol Rev, 2018. Žmitek K, et al. "Effect of dietary intake of coenzyme Q10 on skin parameters." Biofactors, 2017. Mayo Clinic. Metabolic Syndrome. Available at: Mayo Clinic.
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Holiday Survival Guide: Top 10 Ways to Have a Stress-free Holiday!
You’ve probably seen one of the many survival guides while perusing the shelves of a bookstore or browsing online. These books address a diverse array of topics ranging from wilderness survival to tips for staying alive during a zombie apocalypse. Did you ever wish you had a holiday survival guide? Season of Stress Though many agree with Andy Williams’ song that the holiday season is “the most wonderful time of the year,” others may see it as a period of added stress that can result in exhaustion, weight gain, and mounting debt. Just hearing the word “holidays” can create stress for some people. In fact, a survey¹ by Consumer Reports found that 90 percent of Americans find at least one thing stressful about the holiday season. To prevent seasonal stress, here are some practical ways to stay healthy and sane during the holidays… Holiday Survival Guide: 10 Ways to Keep the Seasons Bright 1. Healthy Foods Since people tend to consume more calories during the holidays, resist the temptation to stray from your well-established diet. Before attending a gathering or party where unhealthy foods will be served, eat a healthy meal first. That way, you won’t feel hungry and will be less likely to eat foods that are high in fat and sugar. Always make sure you have emergency rations handy to fend off a snack attack. Eating the right foods can help you have increased energy, a better mood, and more mental sharpness. 2. Get Moving Instead of wasting the holidays watching TV or playing video games, get outside for some exercise. Take a jog or long brisk walk (always test the surface before departing, as it might be icy). The CDC² recommends getting 30 minutes of exercise daily, 5 days a week. 3. Take a Timeout Take time out of your day to enjoy relaxing activities, like listening to music or meditating. When you experience stress, your body releases hormones (like cortisol and adrenaline) which can tax your immune system and increase your risk of contracting the common cold and other viruses. Stress-reducing activities can have a positive effect on the immune system…and your overall well-being. 4. Pet Your Pet Spending time with your pet may promote calmness by increasing levels of the stress-reducing hormone oxytocin and decreasing production of the stress hormone cortisol. Owning a pet that needs to be walked means you’ll get outside for fresh air and sunshine, which can help lower your blood pressure, reduce your stress, and perhaps even help you lose weight. 5. Delegate While You Celebrate Enlist the help of others when tackling your “to do” list. Spending time with friends and family while you share tasks – like preparing the holiday meal, shopping, cleaning, and decorating – can be an enjoyable time of bonding. Don’t try to be the holiday hero. You don’t have to do everything yourself. Learning how to delegate while you celebrate can help you stay sane during the hectic holiday season. 6. Practice Gratitude According to a recent study, practicing gratitude causes changes in your brain³ that can make you feel better. People who express gratitude on a regular basis tend to be healthier, more optimistic, may make more progress toward their goals, and have a greater sense of well-being. Take some time to jot down five things you’re grateful for every day. Then experience the joy that gratitude can bring. 7. Hydrate, Don’t Inebriate Drinking water is key not only to brain function but to whole-body health. Every system in the body needs adequate hydration to function properly. Water helps to cleanse the body and remove toxins, including germs. Also, be mindful of your alcohol consumption during the holidays. If you’re invited to a meal or party where you know alcohol will be served, consider bringing your own non-alcoholic beverage. This will help ensure that you don’t drink, or drink too much, at the gathering. 8. Volunteer The holidays are usually a time when everyone is focused on their families and friends. However, it’s also a wonderful time to focus on giving to others in need. Volunteering not only helps alleviate stress, it also can increase health and happiness. Making a difference by assisting others may produce feelings of satisfaction and joy. Some ideas: shovel an elderly neighbor’s driveway, donate clothes or blankets to a shelter, work a few shifts at the local food bank, sponsor a wild animal through wildlife rescue, or donate a few gifts to a charity for children and families. 9. Quality Nutrition Due to shorter days and colder weather, lifestyle changes can be difficult to implement during the winter season. However, this is a crucial time of year to focus on staying healthy. To provide natural protection for your immune system, it’s important to create healthy habits for overall well-being. One of the best ways to support your immunity during cold and flu season is with high-quality vitamins, minerals, and nutrients. Developing a supplement routine to complement your healthy diet can help you achieve winter wellness. 10. Just Say No The holidays can make people feel out of control and at the mercy of tradition or expectations. The key is to take control over the holidays, rather than allowing them to take control you. Say “no” to events and activities that aren’t important to you. If what you’re doing is causing holiday stress, it’s time to do something different. Stress-Free Holiday It’s been said that the holidays bring out the best and worst in people. When it comes to the latter, you don’t have to let someone else ruin your holiday. Applying the tips in this holiday survival guide can help ensure that everyone in your family enjoys a fun-filled, stress-free holiday. The BrainMD team wishes you and yours a safe, healthy, and happy Holiday Season! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Consumer Reports. (2011, November). Americans' top holiday dreads—Being nice makes the list. Consumer Reports. https://www.consumerreports.org/cro/news/2011/11/americans-top-holiday-dreads-mdash-being-nice-makes-the-list/index.htm 2. Centers for Disease Control and Prevention. (2023, December 20). Physical activity basics: Adult activity: An overview. Centers for Disease Control and Prevention. 3. Kyeong, S., Kim, J., Kim, D. J., Kim, H. E., & Kim, J.-J. (2017). Effects of gratitude meditation on neural network functional connectivity and brain-heart coupling. Scientific Reports, 7, 5058. https://doi.org/10.1038/s41598-017-05520-9https://www.cdc.gov/physicalactivity/basics/adults.html
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This Is What You Need to Know About HBOT
Are you curious about the potential healing powers of hyperbaric oxygen therapy (HBOT)? Here’s what you need to know about this innovative treatment. What is Hyperbaric Oxygen Therapy? HBOT is a non-invasive treatment that involves breathing 100% pure oxygen in a pressurized chamber. With HBOT, your lungs can take in up to 3 times more oxygen than they do when breathing at normal air pressure. This process mimics diving underwater, where individuals experience increased pressure on their bodies due to the weight of water above them. The higher air pressure forces more oxygen into your bloodstream, allowing it to travel deeper into damaged tissues¹ to facilitate the healing process. HBOT is used as both a primary and adjunctive treatment for various medical conditions, such as: decompression sickness carbon monoxide poisoning extreme thermal burns serious head injury slow-healing wounds How HBOT Works on a Cellular Level Our body’s cells require oxygen to function properly and carry out various physiological processes such as tissue healing and energy production. Under normal circumstances, our lungs are responsible for supplying enough oxygen to our cells through the bloodstream. However, certain medical conditions or injuries may restrict blood flow and result in reduced oxygen delivery to tissues. HBOT aims to address this issue by increasing the amount of oxygen available for our cells. Breathing pure oxygen at high pressures allows it to diffuse into all bodily fluids including blood plasma, cerebrospinal fluid, lymphatics and bone marrow. Increased oxygen levels also may enhance tissue function while helping to repair existing damage caused by compromised blood flow or lack of adequate oxygen supply. This helps improve cellular function and may enhance the healing process. History of HBOT In one form or another, HBOT has been around for centuries. Here’s a brief history of HBOT: What we now know of as HBOT was first discovered in 1662 when English physician, Nathaniel Henshaw, placed patients inside a pressurized steel container. English chemist, Joseph Priestly, discovered oxygen in 1774. Paul Bert, the “father of hyperbaric physiology,” noted possible toxic effects of hyperbaric oxygen on the CNS in 1878. In 1937, hyperbaric oxygen was first used to help relieve decompression sickness in divers. Hyperbaric oxygenation (HBO) was first used for burns² in 1965. Over the years, HBOT has evolved, and its use has expanded to different fields of medicine. With advances in technology and research, HBOT is now recognized as an effective treatment for several conditions. Benefits of HBOT One of the main benefits of HBOT is its ability to increase the amount of oxygen delivered to tissues and organs in our body. This increase in oxygen levels can have numerous beneficial effects on our body’s healing process. It promotes new blood vessel growth (angiogenesis), which helps improve circulation to areas that are damaged or injured. The high levels of oxygen also stimulate stem cell production and activate these cells to assist with tissue repair. HBOT is also known for its anti-inflammatory properties. By reducing inflammation, HBOT can help decrease swelling and pain and speed up the healing process. It also aids in clearing out toxins and bacteria from wounds or infected areas. HBOT supports the body’s immune system by activating white blood cells, known as neutrophils, which help fight off infections and promote wound healing. This biological response helps fight infections, boost tissue repair mechanisms, and promote overall healing. These effects are especially beneficial for people with compromised immune systems or serious wounds. One well-known application of HBOT is in treating carbon monoxide poisoning or smoke inhalation. HBOT’s increased levels of oxygenation can help remove carbon monoxide from red blood cells more efficiently than normal respiration. Those with serious head injuries also may benefit from HBOT therapy. The high-pressure environment can help reduce brain swelling and provides vital nutrients needed for the brain to heal. This has been particularly effective for military personnel³ who’ve suffered concussions or other brain injuries. What to Expect from an HBOT Session Here’s a walkthrough of a typical HBOT session: Before the Treatment Before your scheduled HBOT session, your healthcare provider will give you instructions on what to do before the treatment. It’s important to follow these instructions carefully as they can affect the success of the therapy. You may be asked to avoid certain foods or medications that can increase your risk of bleeding or make you feel nauseous during the session. Your doctor also may ask you to wear loose-fitting clothes and remove any metallic objects from your body. During the Treatment On the day of your scheduled HBOT session, you’ll be taken to a room with a pressurized chamber commonly referred to as hyperbaric oxygen chamber. The chamber resembles a large tube. Before entering the chamber, your healthcare provider will go through all safety measures with you and answer any last-minute questions or concerns. After entering the chamber, you’ll be given either a mask or a hood that delivers 100% pure oxygen. Once you’ve been sealed in, pressure inside the chamber starts gradually increasing until it reaches up to three times the normal atmospheric level. When maximum pressure is reached, which depends on the treatment protocol prescribed by your doctor, it will be maintained for about 60-90 minutes. During this time, you can relax, take a nap, read a book, or listen to music. You may feel some discomfort in your ears like when you’re flying in an airplane; however, this sensation can be relieved by swallowing, yawning, or chewing gum. If at any point during the session you feel uncomfortable or overwhelmed, don’t hesitate to inform the helper in the room. After the Treatment Once the session is complete and pressure inside returns to normal levels, a trained healthcare professional will help you out of the chamber and go through post-treatment instructions with you. Possible Risks of HBOT HBOT is a safe and effective treatment for various medical conditions. However, as with any medical treatment, there are potential risks and side effects that patients should be aware of before undergoing the therapy. Here are a few: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Barotrauma: During an HBOT session, the pressure inside the hyperbaric chamber is increased, which can cause air or fluid to become trapped in certain parts of the body such as the ears, sinuses, or lungs. This can result in discomfort or pain in these areas. Oxygen toxicity: Although oxygen is crucial for life, it also can have harmful effects if inhaled in high concentrations for an extended period. Symptoms of oxygen toxicity may include blurred vision, ringing in the ears, nausea, dizziness, and seizures. Claustrophobia: Patients who have a fear of enclosed spaces may experience worry or panic while inside the hyperbaric chamber. Fatigue: Since HBOT sessions typically last for 60-90 minutes and require patients to breathe continuously through a mask or hood, this may lead to fatigue during and after the session. Headache: A small percentage of patients may experience headaches during or after their first few HBOT sessions due to changes in blood vessel size caused by increased pressure and oxygen levels. Temporary worsening of symptoms: Some patients may experience temporary worsening of their symptoms immediately following an HBOT session before they start noticing improvements. [/wc_box] Is HBOT Right for You? HBOT has been used for many years to treat various medical conditions and continues to gain popularity. Its ability to increase oxygen levels in the body has been linked to numerous health benefits, making it a valuable option for patients seeking alternative treatments. However, since there are potential risks and side effects associated with the therapy, it’s recommended that you work closely with your doctor or healthcare provider to determine if HBOT is right for you. 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. References: 1. Sen, S., & Sen, S. (2021). Therapeutic effects of hyperbaric oxygen: Integrated review. Medical Gas Research, 11(1), 30–33. https://doi.org/10.4103/2045-9912.310057 2. Smolle, C., Lindenmann, J., Kamolz, L., & Smolle-Juettner, F.-M. (2021). The history and development of hyperbaric oxygenation (HBO) in thermal burn injury. Medicina (Kaunas), 57(1), 49. https://doi.org/10.3390/medicina57010049 3. Harch, P. G., Andrews, S. R., Fogarty, E. F., Lucarini, J., & Van Meter, K. W. (2017). Case control study: Hyperbaric oxygen treatment of mild traumatic brain injury persistent post-concussion syndrome and post-traumatic stress disorder. Medical Gas Research, 7(3), 156–174. https://doi.org/10.4103/2045-9912.215745
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10 Ways to Keep Your Heart and Brain Healthy
Most people know that the omega-3 fatty acids found in fish oil are good for their brain. But many are unaware that omega-3s are also crucial for their heart and circulatory health. When it comes to the benefits of omega-3 supplementation with fish oil, what’s good for the brain is good for the heart. Omega-3s for Your Heart and Brain The two most studied omega-3 fatty acids are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are essential for our health and well-being – our bodies need them for a diverse range of essential life functions. Though the body sometimes can make them from smaller omega-3 fatty acids, EPA and DHA are practically like vitamins because the body is very inefficient at making them (some people can’t make them at all). The only way to be sure we get the amounts of EPA and DHA we need is through foods or supplements. Unfortunately, surveys indicate most people don’t get enough omega-3s in their diet.¹ Research consistently shows that most Americans aren’t getting the amounts of EPA and DHA in their tissues that they likely require for optimum brain and heart health. Some studies demonstrate that as many as 90% of adults have suboptimal levels.² The good news is that it’s possible to help your heart by getting proper amounts of omega-3s and by making healthy choices that will set you up for mind/body success. So, show your heart some love by following these 10 steps to optimizing your health… 10 Healthy Habits To Help You Love Your Heart 1. Energize with Exercise Our bodies aren’t meant to be motionless and inert; they have muscles, a heart, and a cardiovascular system that need to be exercised daily. Physical activity makes your heart stronger and improves its ability to pump blood throughout your body, which increases blood flow to your brain. Better blood flow equates to better overall brain function, so energize with exercise. Thirty minutes 3 or 4 times a week is all you need. If you don’t know what exercise to choose, start by walking fast…like you’re late to work. 2. Take Ginkgo Ginkgo Biloba extract comes from the leaves of the Ginkgo biloba tree, one of the most ancient trees on the planet. Ginkgo has been traditionally used in China to help the brain, heart, and circulation. It has a range of powerful antioxidant substances most studied for their capacity to improve blood flow, protect the tissues, promote healthy aging, and enhance memory and concentration. Supplementing with Ginkgo supports healthy brain blood flow, which delivers more of the precious oxygen and other nutrients that the brain needs, and promotes overall cognitive and heart health. 3. Break Bad Habits Alcohol is not a health food and should be used in moderation. Even one glass of beer or wine per day can make your brain and body toxic. Clean up your lifestyle by avoiding tobacco, vaping and so-called recreational drugs, which are all habit-forming and can adversely affect your heart and overall health. Never drive under the influence of alcohol. This also applies to prescription medications, which can impair your ability to drive. 4. Avoid Artificial Sweeteners Artificial sweeteners, such as aspartame,³ saccharin, and sucralose, are calorie-free food additives used to add sweetness to sugar-free candy, low-calorie foods, and soft drinks. Unfortunately, contrary to what marketing campaigns would have you believe, artificial sweeteners can actually increase sugar cravings. They also have non-natural ingredients, some of which are toxic. A much safer option than sugar or artificial sweeteners is the herb stevia, which some have called the “natural” alternative sweetener. Stevia extract is two to three hundred times sweeter than sugar. Stevia comes in a variety of flavors. 5. Know Your Omega-3 Levels Most people’s intake of omega-3 fatty acids is far below what the American Heart Association recommends. The Omega-3 Index is easy to measure and is a very important indicator of your brain, heart and entire body’s omega-3 nutritional status. You can have it measured at www.omegaquant.com. The target for good health is an index higher than 8 percent; Americans average around 5.1 percent and people with brain or circulatory difficulties typically average even lower. 6. Curb Your Sweet Tooth If your sweet tooth tends to get the better of you, choose foods with low glycemic index that won’t cause your blood sugar to spike, such as: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Mashed or baked sweet potatoes or yams Beans, peas, legumes, or lentils Healthy smoothie Cherry tomatoes Baby carrots Sliced pear with almond butter A square or two of dark chocolate (at least 70% cacao) with almonds [/wc_box] 7. Heart Rate Variability Training Heart Rate Variability (HRV) training involves optimizing the beat-to-beat variation in your heart rhythm. Most people think that a healthy heart rhythm is perfectly regular. Not so. Even under normal, healthy conditions, our heart rhythm fluctuates as a healthy adaptation to changing demands for blood. High HRV has been linked with heart and brain health, while low HRV has been associated with illness. The exciting news is that you can train your HRV. To find a HRV trainer, visit HeartMath. 8. Skip the Salt Use salt (sodium chloride) sparingly. As an alternative, use sea salt or other salts that have potassium, which helps balance sodium. Keep in mind that many salt products have added minerals that can be toxic to the body. Avoid pre-marinated and canned foods that contain far more sodium than is needed. These can contribute to abnormally high blood pressure, which is bad for the brain, heart and longevity. 9. Boost Your Serotonin People who have poor serotonin balance often intuitively crave sugar-filled, carbohydrate-rich foods – such as pies, cookies, candy, and chocolate – because carbohydrates can raise serotonin levels and increase feelings of well-being. These foods are often used to self-medicate an underlying mood issue and can cause long-term health problems. Serotonin can be boosted through a healthy diet, exercise, and quality sleep. When you have sufficient and well-balanced levels of serotonin, you’ll be less likely to seek out sugar. 10. Nutraceutical Support Since our foods are deficient in many vitamins and essential minerals, one of the best ways to love your brain and heart is to take high-purity nutrient concentrates as dietary supplements. BrainMD offers a range of powerful supplements that can turn your day around and help you be your best self. Our brain-directed supplements have been formulated with the highest quality vitamins, essential minerals, conditionally essential nutrients, standardized herbal extracts, and other nutraceutical ingredients that can help you feel energized, calm, content, and able to manage stress or mental strain. Adopting these healthy habits is a great way to improve your brain, heart and overall well-being. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: Papanikolaou, Y., Brooks, J., Reider, C., & Fulgoni, V. L., III. (2014). U.S. adults are not meeting recommended levels for fish and omega-3 fatty acid intake: Results of an analysis using observational data from NHANES 2003–2008. Nutrition Journal, 13, 31. https://doi.org/10.1186/1475-2891-13-31 Murphy, R. A., Yu, E. A., Ciappio, E. D., Mehta, S., & McBurney, M. I. (2015). Suboptimal plasma long chain n-3 concentrations are common among adults in the United States: NHANES 2003–2004. Nutrients, 7(12), 10282–10289. https://doi.org/10.3390/nu7125534 Yang, Q. (2010). Gain weight by “going diet?” Artificial sweeteners and the neurobiology of sugar cravings. Yale Journal of Biology and Medicine, 83(2), 101–108. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2892765/
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7 Quick and Easy Ways to Balance Your Life
Your brain is a dynamic, ever-changing and incredibly complicated organ. No one knows exactly how complex the brain is, but scientists estimate you have upwards of 86 billion nerve cells in your brain, which is more than the number of stars in the Milky Way Galaxy. The main way these nerve cells communicate with each other is through chemical messengers called neurotransmitters. What Are Neurotransmitters? Neurotransmitters (or transmitters) are substances selectively produced and released by individual nerve cells to influence the actions of other nerve cells. Transmitters pass across the trillions of junctions between the nerve cells (synapses). As the synapses turn on and off, they enable your tens of billions of nerve cells to coordinate communications both within your brain and between your brain and the rest of your body. These informational transmissions influence the functioning of every cell, tissue, and organ in your body. Of the many different transmitters, some of the most prominent are: acetylcholine, serotonin, dopamine, GABA, adrenaline, and norepinephrine. Your brain uses transmitters to tell your heart to beat, your lungs to breathe, your digestive system to process food, and your other body systems to function properly. To accomplish all these tasks, it’s essential that these transmitter systems work harmoniously with each other. Neurotransmitter Balance When your transmitter systems are balanced you can think more clearly, feel less worried, enjoy a more positive outlook and cope more effectively in stressful situations. Research has established that imbalances of transmitter systems can negatively affect mood,¹ sleep, memory and concentration. Many factors can push transmitter systems out of their optimal range, including: stress, poor diet, excessive caffeine or alcohol, and prescription or recreational drugs. More important than the status of any one transmitter system is their overall balance with each other. With billions of nerve cells and trillions of synapses firing at once, it’s crucial that they all work together in tight coordination. Each brain cell must have all the ingredients (oxygen, vitamins, minerals, and other nutrients) it needs to make and maintain its neurotransmitter systems. When these ingredients aren’t fully available, your nerve cells are less able to make and convert the energy required to regulate their transmitter systems. This can lead to problems with memory, focus, behavior and cognition. Balance Your Life In our high stress, full throttle society, it can be exceedingly difficult to achieve balance. From fast food diets and energy drinks to sleep fasts and work binges, many have sacrificed their health for convenience and expedience. Sadly, this lifestyle can lead to physical and mental hardships over time. So how can you find balance in a world of extremes? For starters, there are general health guidelines you should follow, like: drink plenty of water, eliminate sugar from your diet and get between 7-9 hours of sleep each night. But what other things should you be doing to improve mind/body balance? Here are just a few steps you can take to achieve better balance in your life… 7 Strategies for Keeping Your Brain Balanced 1. Balance Your Blood Sugar Keep your blood sugar balanced throughout the day with healthy snacks, vitamins and essential minerals. Low or unstable blood sugar levels starve the brain of the large amounts of energy it needs, which can lead to memory and focus problems, poor decisions, irritability, and bad behaviors. 2. Enjoy the Great Outdoors Engaging in outdoor activities is important for everyone, especially for those who live a sedentary lifestyle. Whether you enjoy hiking, biking, horseback riding or just taking a walk with a friend, being outdoors has an overall positive effect on vitality. Walking can help clear your mind, improve your mood and burn some calories all at the same time. 3. Shut Out Distractions Though difficult to accomplish in our tech-dependent world, do your best to remove distractions from your life. Pick a time when all devices will be set aside for the evening. Turn off your phone and anything else that blinks, dings, buzzes, or vibrates. Not only will this provide a break from calling, texting, and engaging with social media, it will also afford you and your family the opportunity to spend more quality time together. 4. Deep Breathing Deep breathing is an effective relaxation technique that can be done anywhere, anytime. Whenever you feel angry, moody or stressed, take a deep breath, hold it for one or two seconds, then slowly exhale for about five seconds. Do this 10 times and you’ll start to feel more relaxed. It’s much easier to achieve a balanced mood when you slow down and become more efficient with your breathing. 5. Healthy Pleasure Centers Deep inside your brain, your pleasure centers respond to many transmitters, particularly dopamine. When the dopamine system isn’t working properly, cravings, low motivation and negative mood can develop. Improve your dopamine balance naturally by engaging in meaningful and beneficial activities on a regular basis. It’s equally important to avoid wearing out your pleasure centers with substance abuse, gambling, video games, and compulsive eating or shopping. 6. Just Relax Practicing yoga and getting massages can do more than just improve your physical function. Clinical studies indicate that both are beneficial for improving mood and coping with stress.² Massages can lower the stress hormone cortisol while increasing dopamine and serotonin activity. Yoga can increase brain GABA, reduce anxious feelings and improve overall mood. 7. Get Supplemental Support One of the best ways to achieve better balance is with high-purity, brain-healthy supplements. If you find yourself having negative thoughts or if you feel that your stress levels have nearly reached the breaking point, BrainMD offers a range of powerful supplements for stress and mood that can help turn your day around. These brain-directed supplements have been formulated with the highest quality ingredients to help you feel calm, content, and able to manage stress or mental strain. One product we’re proud to recommend is NeuroLink… NeuroLink Proper transmitter balance is essential for healthy brain function. BrainMD’s NeuroLink supports a diverse array of such key transmitters as adrenaline, noradrenaline, dopamine, serotonin, GABA, and glutamate. NeuroLink provides an exclusive blend of nutrients that can help you maintain a positive mood, keep your focus, and deal with stressful challenges by helping your neurotransmitters stay in balance. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Vitamin B6 (as Pyridoxal-5-Phosphate) – this vitamin is essential in the production and functioning of several neurotransmitter systems, and for at least 100 enzymes that help the brain utilize amino acids, fatty acids, and carbohydrates. Vitamin B6 also is important for the healthy functioning of our genes. L-Tyrosine – an amino acid required to produce the neurotransmitters dopamine, epinephrine, and norepinephrine. The adrenal glands work together with the brain to manage stress, and use tyrosine to make these same three transmitters. Your brain needs tyrosine to promote mental clarity during times of stress. GABA (Gamma-Aminobutyric Acid) – an amino acid transmitter that regulates the excitability of nerve circuits in the brain and is considered the brain’s main calming neurotransmitter. GABA tightly regulates the activity of synapses but also remains important for the growth of new nerve cells. Low levels of GABA are associated with brain hyper-excitability, untypical behavior, cognitive difficulties, and mood challenges. L-Glutamine – an amino acid important for nerve cells to make glutamate, a transmitter present in 80 percent of the brain’s nerve cells, as well as the calming transmitter GABA. Glutamate is essential for learning and memory and is involved in maintaining healthy mood. It is also an important transmitter for the adrenals, bone and pancreas organ systems. L-Taurine – an amino acid that helps stabilize nerve cell electrical activity and protects against calcium overload. It also plays these roles in the eyes and other organs. Taurine is essential for the health of all our cells by being essential for the mitochondria that generate over 90 percent of their energy. 5-HTP (5-Hydroxytryptophan) – a derivative of the amino acid tryptophan, 5-HTP is very convenient for the nerve cells to convert into serotonin. 5-HTP helps maintain mental and emotional balance, can reduce occasional feelings of anxiety, support behavioral self-control, promote calm and relaxation, and facilitate better quality sleep. It’s also a powerful brain antioxidant. [/wc_box] BrainMD’s NeuroLink can help support and promote better balance in your brain and life. For those who don't prefer taking capsules, NeuroLink is also available in a powder form. Try NeuroLink 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 NeuroLink 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. References: 1. Nutt, D. J. (2008). Relationship of neurotransmitters to the symptoms of major depressive disorder. The Journal of Clinical Psychiatry, 69(Suppl E1), 4–7. https://doi.org/10.4088/JCP.0706e01 2. Woodyard, C. (2011). Exploring the therapeutic effects of yoga and its ability to increase quality of life. International Journal of Yoga, 4(2), 49–54. https://doi.org/10.4103/0973-6131.85485
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