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These Are Some of the Best Brain-Healthy Ways to Soothe Your Stress
In today’s world, we’re faced with all kinds of stress on a daily basis. While most people think ALL stress is bad, it's both good and bad for you. A little bit of stress is actually a good thing because it can motivate you and lead to an appropriate amount of worry to help you meet your goals. However, too much stress can: impair brain function create hormone imbalances cause gain weight lead to greater vulnerability to illness When people have too much stress in their life, they often turn to unhealthy ways of coping with it, such as using alcohol, illicit drugs, or food. However, these choices can end up doing more harm than good. Here Are 11 Brain-Healthy Ways to Reduce & Soothe Your Stress! 1. Deep Breathing is an effective method for overcoming stress; one that can be done anywhere, anytime! When you take shallow breaths, it reduces the amount of oxygen that reaches your brain cells, reducing overall brain function. As you inhale, let your abdomen expand. When you exhale, pull your stomach in to push the air out of your lungs. This allows you to expel more air, which in turn, encourages you to inhale more deeply. 2. Exercise can help you manage stress by rapidly lowering stress hormones and helping you become more resistant to stress over time.¹ Raising your heart rate through exercise also can help you handle stress better because it raises beta-endorphins, the brain’s own natural morphine. 3. Meditation is a wonderful way to soothe your mind and help you create a state of deep relaxation. Meditating actually stimulates the brain, increasing blood flow to the areas responsible for attention and forethought, while calming down the areas that perceive pain. You can receive the positive benefits of meditating in just minutes per day. 4. Social Connections are incredibly important to your overall health and well-being. Never underestimate the power of being around the right people. The health habits of the people you spend time with can have a dramatic impact on your own health and habits. So, be sure to surround yourself with people who are happy, upbeat, and kind. 5. Yoga has been shown in a number of studies to help reduce stress and worry. Its unique combination of physical poses and deep breathing techniques also can help enhance your mood and overall sense of well-being. 6. Listening to Soothing Music can help relieve stress by triggering biochemical stress reducers in your brain.² 7. Laughter can help reduce the physical effects of stress on the body. Lighten up by watching your favorite sitcom or comedy movie, reading the comics, or chatting with someone who makes you laugh. 8. Getting a Massage can do more than alleviate physical pain. Studies suggest massage is also beneficial for fighting stress.³ 9. Natural Relaxation Substances can be highly effective in reducing stress. Drink some soothing spearmint or chamomile teas. Put dried lavender in a vase near your bed to help you relax before bedtime. Also, using essential oils, such as clary sage, bergamot, or ylang ylang, can be a pleasant way to relieve stress. 10. Spending Time with Your Pet may help reduce stress by increasing levels of the stress-reducing hormone oxytocin and decreasing production of the stress hormone cortisol. 11. Keeping a Journal may be an effective way to relieve stress-related symptoms due to its meditative and reflective effects. A gratitude journal really can help put things in perspective. Every day, write down three things you appreciate and make you happy. Another way to soothe stress is with high-quality supplements like BrainMD's... Everyday Stress Relief Everyday Stress Relief was specifically formulated to help replenish your brain and body’s nutrients that can be depleted by stress.* This supplement includes herbal extracts clinically proven to have calming and anti-stress effects, helping you to feel less on edge without making you sleepy.* It also helps with apprehension, tension, worry, and fatigue.* Here’s what you’ll find in this high-potency formula: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Magnesium is a well-known calming mineral.* It promotes a balanced and mentally focused demeanor.* The amino acid taurine supports the adrenal glands and is crucial for coping with stress.* The herb holy basil, revered both in Europe and the East, helps to improve adaptation to occasional feelings of anxiousness and other problems related to stress.* A phytochemical derived from green tea, l-theanine helps to reduce tension.* Relora®, which is a unique mix of two herbs, may help enhance healthy management of the stress hormone cortisol while easing tension, anger, negative mood, and confusion.* [/wc_box] This safe, non-sedating, and non-habit-forming formula combines the multiple beneficial actions of these well-studied herbs and nutrients to help your brain and body cope with stress on multiple levels.* Soothe Your Stress Lifestyle habits – such as mind-body relaxation techniques, healthy dietary routines, and the daily use of ultra-pure supplements – may help manage stress levels throughout the day.* Everyday Stress Relief is formulated with the highest-quality nutrients and ingredients to help you feel calm, content, and better able to manage stress or mental strain.* Try Everyday Stress Relief 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 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: Childs, E., & de Wit, H. (2014). Regular exercise is associated with emotional resilience to acute stress in healthy adults. Frontiers in Physiology, 5, 161. https://doi.org/10.3389/fphys.2014.00161 Adiasto, K., Beckers, D. G. J., van Hooff, M. L. M., Roelofs, K., & Geurts, S. A. E. (2022). Music listening and stress recovery in healthy individuals: A systematic review with meta-analysis of experimental studies. PLOS ONE, 17(6), e0270031. https://doi.org/10.1371/journal.pone.0270031 Mayo Clinic Staff. (n.d.). Mayo Clinic explores the role of massage therapy for mental health. Mayo Clinic Press. https://mcpress.mayoclinic.org/mental-health/mayo-clinic-explores-the-role-of-massage-therapy-for-mental-health/
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6 Tips to Help You Stick to Your Workout Routine This Winter
For many, the winter season is associated with happy things like crisp weather, warm beverages, and dazzling light displays. But for others, the change in weather and shorter days signal a downturn in mood and energy that leaves them feeling sad, lethargic, and fatigued. Some refer to this as the “winter blues.” Energize with Exercise Physical exercise is perhaps the single most important thing you can do to keep your brain and body health. Exercise – particularly the aerobic kind – typically increases the brain's dopamine levels and can boost blood flow to deliver oxygen and other positive nutrients to the brain. It also can increase the brain's production of BDNF (brain-derived neurotrophic factor), a protein growth factor that encourages the generation of new nerve cells and is important for memory and mood. Unfortunately, maintaining a regular workout routine can be a challenge during the winter season. Due to colder temperatures and inclement weather, the tendency for many people is to stay inside where it’s warm and hunker down for the winter. Spending more time indoors can create physiological changes in the brain, which can have a significant impact on a person’s emotions and motivation. Also, less sunlight may cause a decrease in serotonin, which some experts believe can trigger a low mood. A recent study² explores how physical activity during the winter months can provide purpose, positive outlook and enhanced emotional health. For an even mood and a sense of mind-body balance, it’s important to maintain a daily workout routine. One recent study¹ highlights the mood-enhancing effects of physical activity, particularly in combating seasonal low mood symptoms. Here are indoor and outdoor exercise options to help keep you in tip-top shape this winter… 6 Tips to Help You Stick to Your Workout Routine This Winter Outdoor Activities 1. Stay Dry If you decide to brave the winter elements and exercise outdoors, apparel is a key consideration. Most people know they should dress to stay warm, but some fail to consider that they should also dress to stay dry. If you get wet, your body begins to lose heat. Getting wet may leave you feeling chilled and force you to cut your workout short. Of course, getting wet outside in cold weather can also put you at risk for a cold/flu, pneumonia or even hypothermia. Rather than moisture-absorbing cotton, wear synthetic fibers (polyester and polypropylene) that are better at wicking away moisture. 2. Layer Up Anyone who’s spent the winter in a colder region knows this tip – some have learned it the hard way. But did you know that there’s a strategy in how to layer up? To stay dry and warm when venturing outside for any kind of physical activity, your first layer should be of the synthetic variety mentioned above. This should help reduce the dampness factor. Wear a middle layer (like polar fleece) if it’s really cold outside. Again, depending on the temperature, you can wear a windbreaker or a heavyweight jacket. Make sure your outerwear is waterproof. 3. Firm Footing Always test the surface before taking off on a brisk walk or jog. Roads and sidewalks can quickly become treacherous in frigid temperatures; just because a surface looks dry doesn’t mean it is. As much as possible, try to stay on plowed or salted surfaces. Make sure you wear warm shoes with plenty of tread. Attaching spikes to your running shoes may help with maintaining footing on snow or ice, but avoid running on pavement, which can throw off your balance. Indoor Activities 4. Local Gym With many outdoor sports no longer a viable option due to the shorter days and bone-chilling temperatures, many heads to the gym to stay in shape. However, there are several drawbacks to purchasing a gym membership. Aside from the package price, there are gas expenses to consider and the time required to drive to and from the gym, which can be a deterrent if the weather gets nasty. Despite solid goals and good intentions, consistent gym attendance can be a challenge during the winter season. 5. Home Gym To enjoy the benefits of the gym without having to go to the gym, many people invest in home fitness equipment. The upside is that you can use the equipment whenever you want to (and don’t have to worry about wiping down an apparatus before using it). The downside is that starting a home gym can be expensive. Plus, if anything breaks, it’s up to you to replace it. If you decide to invest in home gym equipment, you can start small with dumbbells and work your way up to a stair climber, stationary bike, bench press, or treadmill. 6. Free Gym Why invest in home gym equipment when there are plenty of exercises you can do for free? You can do basic exercises – like push-ups, sit-ups (crunches), lunges, or leg lifts – from the comfort of your own home. Also, there’s a whole regimen of exercises you can do with a sturdy chair. All of that’s great for strength training, but what about cardio? There are plenty of standbys like skipping rope or doing jumping jacks. You can also do high knees, side to side punches or sumo squat jumps. Or there’s the ever-dependable running in place. Adopting these brain-healthy habits can help you stay in shape and improve your mental and emotional well-being during the 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 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: ¹Zhu, X., Herring, M. P., & Bossmann, T. (2022). Physical activity interventions and depression in adults: A systematic review and meta-analysis of randomized controlled trials. Preventive Medicine, 154, 106904. https://doi.org/10.1016/j.ypmed.2021.106904 ²Zacher, H., Rudolph, C. W., & Avey, J. B. (2021). Aging and physical activity as a source of meaning and mental health in winter months. Journal of Occupational Health Psychology, 26(1), 17-31. https://doi.org/10.1037/ocp0000220
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Boost Your Mood: The Amazing Benefits of Eating More Fruits & Veggies!
Here’s one that you probably never heard before: Eating fruits and vegetables, can make you happier, according to research.¹ Scientists from Dartmouth College and the University of Warwick analyzed the eating habits and mental health of more than 80,000 people. The study found that psychological well-being rose with the number of daily servings of fruits and veggies the participants ate.² The researchers reported that measures of well-being—including life satisfaction and happiness—peaked at 7 to 8 servings. Yet the average American eats just 3 servings daily, missing out on both a source of joy and the amazing cornucopia of health benefits these foods offer. Packed with phytonutrients, enzymes, minerals and vitamins, fruits and veggies fight the damaging process that can lead to ill-health. 5 Top Foods for a Happy Mood The antioxidants in these nutritional powerhouses—especially colorful fruits and vegetables—also help protect the brain from oxidative stress and free radical damage, helping to keep your brain sharp and ward off cognitive problems. Here’s a look at some of the best brain-boosting plant foods that can help make you happy: 1. Berries These succulent nibbles help stave off memory loss and other mental challenges in older women, Harvard researchers reported using data from the long-running Nurses’ Health Study.³ Among 16,000 women ages 70 and older, those who ate the most berries had the slowest rate of memory decline. Earlier research also suggests that blueberries may help reduce the risk for memory loss. 2. Avocados Food scientists also report that the popular guacamole ingredient may be almost as beneficial as blueberries for enhancing brain health. Known in the Amen household as “God’s butter,” the creamy green fruit can improve blood flow following a meal. 3. Pumpkin seeds It has been shown that pumpkin seed oil can improve mood—and reduce hot flashes—in menopausal women, compared to a control group of women who were given wheat germ oil. 4. Red fruits Red fruits are rich in potent antioxidants including lycopene and beta-carotene, both of which help eliminate health-damaging free radicals. Finnish scientists also report that men with the highest level of lycopene in their blood had the lowest risk of brain circulatory problems. High circulating levels of this brain-healthy nutrient were linked to 55-59% less risk for a brain circulation problem. 5. Nuts A study published in the New England Journal of Medicine found that eating nuts, along with a diet high in fish, fruits, vegetables, beans and extra virgin olive oil, trimmed risk for brain circulatory problems by an astonishing 46 percent, compared to eating a low-fat diet.⁴ In the study, participants ate a one-ounce portion of mixed nuts (walnuts, almonds, and hazelnuts) daily. The biggest complaint we get is not knowing how to incorporate enough fruits and vegetables into your daily diet. I know how easy it can be to get in a routine and suddenly you’re eating the same things, the same way. It can be very monotonous. That’s why we created the Brain Warrior’s Way Cookbook to give you all my recipes that help us keep a brain-healthy diet, without getting bored! Research: The University of Warwick. 7-a-day for happiness and mental health. University of Warwick. https://warwick.ac.uk/newsandevents/pressreleases/7-a-day_for_happiness/ Blanchflower, D. G., & Oswald, A. J. (2012). Is psychological well-being linked to the consumption of fruit and vegetables? Social Indicators Research, 114(3), 785-801. https://doi.org/10.1007/s11205-012-0173-y Jaslow, R. (2012, April 26). Eating blueberries and strawberries staves off memory decline, study suggests. CBS News. https://www.cbsnews.com/news/eating-blueberries-and-strawberries-staves-off-memory-decline-study-suggests/ Estruch, R., Ros, E., Salas-Salvadó, J., Covas, M. I., Corella, D., Arós, F., ... & Martínez-González, M. A. (2013). Primary prevention of cardiovascular disease with a Mediterranean diet. The New England Journal of Medicine, 368(14), 1279-1290
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"Fall Back" Basics: How to Increase Your Vitamin D This Winter Season!
We’re rapidly approaching the end of Daylight Saving Time (DST), when clocks will “fall back” an hour and give millions of Americans an extra 60 minutes of shut-eye. At least, in theory. In reality, many people don’t, or can’t, take advantage of the extra hour of sleep. They may see the bonus hour as a prime opportunity to binge-watch another episode of their favorite TV show. Or, they might have problems adjusting to the new sleep schedule and end up wasting the added time tossing and turning. The Internal Clock Even though we gain precious minutes of sleep, turning back time can disrupt our circadian rhythm, the internal clock that helps regulate our sleep. While the fall time change adds an hour to our day, our body may wake at the usual time, which will counter the supposed gain. We might also feel sleepy earlier in the evening, an hour before our regular bed time. It’s a phenomenon similar to jet lag – our internal clock isn’t in synch with the external clock on the wall or nightstand. Harvard Health¹ reported that it can take a week or more for our bodies to adjust to the time change. Even the relatively small 60-minute adjustment can have negative effects on the body, health and even traffic safety! Sadly, the fall time change can affect more than just our sleep... The Winter Blues Many people feel lethargic, fatigued, and moody during the cold, winter months. Some write off these signs and behaviors as just feeling down. Since many don’t believe they need to do anything about it, they don’t take proper care of themselves. As the weather changes, and your normal routine is thrown out of whack by the time change, your brain’s serotonin activity can decrease. As the brain neurotransmitter that plays a major role in outlook, the lowering of serotonin activity is often associated with low mood.² Also, since serotonin is the starting molecule for the brain’s pineal gland to produce melatonin, our main sleep hormone, changes in serotonin activity can rob us of quality sleep. Though falling back gives us an extra hour of sleep, the tradeoff is that the darker months can negatively affect our mood and sleep patterns. With less sunlight, it becomes increasingly important to get adequate levels of vitamin D during the winter months. Increase Your Vitamin D During the Winter Vitamin D, also referred to as the “sunshine vitamin,” is now known to be crucial for the brain’s functioning and maintenance. After it’s made in the skin as vitamin D3 (cholecalciferol), it becomes converted, first by the liver then by the kidneys, into a powerful hormone that regulates not only the brain but the heart, circulation, gut, liver, pancreas, immune system, and practically all our tissues. Among its many benefits, vitamin D3 promotes the actions of serotonin, dopamine, and other key brain neurotransmitters. Unfortunately, many Americans – even those who eat a good diet – are functionally vitamin D deficient. Though definitions of vitamin D deficiency can vary, experts agree that it has nearly reached epidemic status: one research study found that in the U.S., 70% of all adults and 67% of children, aged 1-11, don’t have adequate levels of vitamin D. Vitamin D deficiency has been associated with illness in winter, when the skin gets less sunshine and makes less vitamin D. In fact, vitamin D deficiency may be linked to many serious health concerns. Among these is that low levels of vitamin D have been associated with mood challenges³ and difficulties with sociability, attention, memory, stress and anxiousness. If you’re concerned that you or a family member aren’t getting enough vitamin D, you should consider supplementation. Vitamin D3 5000 IU BrainMD’s Vitamin D3 5000 provides sufficient vitamin D3 to raise your tissue levels into a healthy range within a short time period, while being completely safe to take long-term.* Clinical research has established that taking this safe dose of vitamin D3 daily works better than taking high doses every few weeks or getting a very high dose by injection.* Intensive clinical and scientific research continues to make incredible discoveries about this vitamin-hormone. Vitamin D3 is clearly established as having powerful and extremely versatile effects on health and well-being.* In recent decades, researchers have confirmed its favorable effects on healthy gene regulation, calcium metabolism, cell growth control, hormone balance, and coping with stressful challenges.* Vitamin D3 helps promote: healthy mood* immune response* cognitive function* cardiovascular health* muscle and bone strength* overall brain health* The current U.S. Daily Value recommendation is 600 IU for ages 1-70,⁴ but experts agree this is well below the physiological needs of most individuals and suggest 2,000-10,000 IU daily.* BrainMD’s Vitamin D3 5000 raises your levels on just one softgel a day.* If you typically have a hard time adjusting to the DST time switch, vitamin D3 can help you get into a new rhythm and beat the time change blues!* What Others Are Saying: "Winters are long and cold out here, this product really helped me get through this last one. I’ve had struggles with my mood during the long winters in Wisconsin. I must say, this last one was the easiest one yet! I have so many new things riding on my shoulders and yet I didn’t fall victim to the normal winter blues that I usually deal with. I will order it again this coming winter.” - Mark At BrainMD, we’re dedicated to providing the highest purity nutrients to support your brain health and overall well-being. For more information about our full list of supplements, please visit us at BrainMD. *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: ¹Harvard Health Publishing. (2013, November 1). Daylight saving time: "Fall back" doesn't equal sleep gain. Harvard Health Blog. https://www.health.harvard.edu/blog/daylight-saving-time-fall-back-doesnt-equal-sleep-gain-201311012514 ²Cleveland Clinic. (n.d.). Serotonin: What is it, function & levels. Cleveland Clinic. Retrieved December 6, 2024, from https://my.clevelandclinic.org/health/articles/22572-serotonin ³Greenblatt, J. M. (2024, October 16). Mental health in the sun: The role of vitamin D deficiency in mental illness. Psychiatric Times. https://www.psychiatrictimes.com/view/mental-health-in-the-sun-the-role-of-vitamin-d-deficiency-in-mental-illness ⁴Mayo Clinic. (n.d.). Vitamin D. Mayo Clinic. Retrieved December 6, 2024, from https://www.mayoclinic.org/drugs-supplements-vitamin-d/art-20363792
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How to Be Resilient and Positive in a Negative World
You’ve probably heard the expression, “When life knocks you down, get back up.” Easier said than done. There are no magic words that can make things better when tragedy enters the life of an unsuspecting soul. Friends or acquaintances may attempt to soothe emotional wounds with tired platitudes (like “Into each life, some rain must fall”) or nuggets of pop psychology. Though well-meaning, such sentiments can end up doing more harm than good. So, when words fail, what’s the best way to comfort someone who’s endured an unexpected loss? Here are some helpful tips on how to be resilient and how to help others through tough times... The Present of Presence One of the best things you can do for someone who has suffered a loss is to just be there for them. Showing up during a difficult time reveals more than just your support…it reveals your heart. They might forget the card or casserole, but they won’t forget you being there during one of the lowest points in their life. The most important thing to remember when practicing presence is to listen. If they want to speak, to express their feelings, actively listen to them. Otherwise, if they remain silent, just be with them. Sitting in silence may make you feel awkward or helpless, but it’s a far better option than trying to ease their pain by telling them of a hardship from your past (which minimizes their suffering) or filling the time with Band-Aid bromides, like the one referenced earlier. If they ask for your advice, resist the urge to fix the problem. Keep your responses compassionate, but brief. Here’s a good guideline to follow: the greater the tragedy, the fewer words you should speak. The Stages of Grief Regardless of the severity of a challenge or setback, identifying and processing your feelings can be a significant step in moving past loss or grief. Although models vary, many counselors follow the 5 Stages of Grief (Kubler-Ross Grief Cycle)¹ when helping their patients. The 5 Stages are: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Denial – This is typically the first stage (but some quickly proceed to Anger). When faced with an unexpected or tragic situation, many people resist the facts or enter a state of disbelief. Anger – As the reality of the situation sets in, many people become outraged and may even start to blame others. This is especially true when an avoidable or senseless tragedy has occurred. Bargaining – When people feel helpless and vulnerable, they may try to regain control with “If only” statements like, “If only we’d gotten that second opinion.” Depression – Depression may manifest itself as mourning, sadness, regret, helplessness, or hopelessness. Acceptance – People who arrive at this stage have come to terms with what happened and are trying to figure out how to move forward with their lives. Some reach this stage only after extreme effort. Sadly, some never fully reach this stage. [/wc_box] If you or someone you know has been knocked down by recent events, working through this cycle can be a huge help. The Process of Recovery So, how do you get back up? Is there a special formula that allows some people to bounce back while others throw in the towel? The first step is to realize that people react differently to adversity. Some immediately get up swinging, eager to rebound from life’s sucker punch. For others, it may take more time to heal and find the strength to get back on their feet. It’s important to have patience during this process, especially if someone in your life isn’t progressing as quickly as you think they should. Though the natural tendency is to rush the healing process, there’s no set time limit. Just as grieving is a process, so is recovery. How to Be Resilient: According to Brain Experts Recently, Dr. Daniel Amen and Dr. Robert Johnson held a video conference with Amen Clinics staff members. One of the many topics discussed was the importance of resilience. Dr. Amen referenced the work of Dr. Martin Seligman, which frequently focuses on positivity and mental toughness. According to Dr. Seligman’s research, people who are more resilient see problems as being temporary, local, and that they have some degree of control over the situation.² Unfortunately, many people today see their problems as being permanent, global, and that they have no control over what’s going on in the world. The good news is, we aren’t powerless. As Dr. Amen helpfully reaffirmed, we all have control over how we respond to circumstances. The Power of Thoughts Advancing Dr. Amen’s comment, Dr. Johnson underscored the importance of dealing with the ANTs (Automatic Negative Thoughts) that can infest our mind and cause us to obsess over the “What ifs?” of life. Feelings of fear and worry can lead to a kind of hypervigilance where we overfocus on the negative. The trouble with such negative thinking is that it can distort our perceptions of reality. When we engage in negative forecasting (worrying about things that may or may not happen), problems can seem bigger than they really are. Feelings of unease and apprehension have become a universal experience in recent years. Many people are drifting toward a negative bias due to the ambient stress created by the media.³ This kind of stress may raise cortisol levels and negatively affect a person’s exercise, nutrition, and sleep habits. If stress is taking its toll on you, Dr. Johnson suggests taking some time to reground yourself. He recommends getting back to a routine and structure that supports healthy thinking and accurate perceptions. These perceptions aren’t as much about positive thinking as they are about data-based thinking. Where to Find Help So, where can you get help? Many people receive support from a therapist or counselor. Speaking with a trained counselor can make a significant improvement in your outlook and ability to bounce back from life’s challenges. If you’re dealing with fear, anger, guilt, sadness, or mood issues, you don’t have to continue struggling by yourself. Amen Clinics offers in-clinic and telehealth (via telephone and video conferencing) services. To learn more about the full range of services at Amen Clinics or to set up an appointment, please call 888-288-9834. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Tyrrell, P., Harberger, S., Schoo, C., & Siddiqui, W. (2023). Kubler-Ross stages of dying and subsequent models of grief. In StatPearls. StatPearls Publishing. 2. Seligman, M. E. P. (2011). Building resilience. Harvard Business Review, 89(4), 100–106. 3. Holman, E. A., Garfin, D. R., & Silver, R. C. (2013). Media’s role in broadcasting acute stress following the Boston Marathon bombings. Proceedings of the National Academy of Sciences of the United States of America, 111(1), 93–98.
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What Are the Dangers of Mold in Your House?
Like many people, you may be spending more time at home than in the past. Perhaps you even work from home now. Spending more time at home has certain advantages. It can help you save money on gas (from not having to drive to and from work every day). It also can help families have more quality time together. Unfortunately, there are drawbacks to spending excess time at home. One of these can be your home itself. Depending on the climate where you live and the age and condition of your house, it may contain hidden hazards to your health. In addition to potentially harmful materials and toxic gases, such as asbestos and radon, another unseen invader in your home might be mold. What is Mold? Mold is a type of fungus that can be found nearly everywhere in nature. Though not all types of mold are harmful, some release toxic gas and spores into the air. When these toxins enter your body, via skin or air, they can have damaging effects on many organs¹, including your immune system and brain. Often confused as allergies or just “feeling out of it,” exposure to mold can affect cognitive function, especially in the frontal area of the brain. The toxin-producing Stachybotrys (“black mold”), as well as other neurotoxic molds, including Aspergillus, Chaetomium, and Wallemia, can have a dramatic effect on the brain and behavior.² Certain species of Aspergillus and Penicillium have been strongly linked to upper respiratory problems, especially in children. Certain species of Alternaria, Candida, Cladosporium, and Fusarium also may be culprits in lung and other respiratory problems. There are 2 main documented effects of mold exposure: irritations of the physical airway like allergies or a cough, and the more concerning effects on the central nervous system (CNS) and the brain. Dangers of Mold Mold exposure can negatively impact physical health and mental well-being. The primary physiological effects of mold exposure include inflammatory or allergic responses and toxicity. Common physical reactions to mold include: chills cough eye irritation nasal stuffiness skin irritation wheezing Among the many CNS responses are headaches, brain fog, confusion, fatigue, irritability, and sleep issues. Mental health problems can include mood issues, memory loss, or other forms of cognitive impairment. The severity of these issues depends on multiple factors, such as the potency and duration of the exposure. Also, a person’s age and genetics, health and nutritional status, and other toxic burdens (such as exposure to glyphosate, heavy metals, xenoestrogens, pesticides, and other toxins associated with lifestyle choices) may play a role. Mycotoxins Mycotoxins, which are toxic metabolic products made by some fungi, can make symptoms worse. In addition to a broad spectrum of mycotoxins produced by household molds (many of which are mentioned above), unhealthy factory farming practices have led to the U.S. having some of the highest levels of outdoor mycotoxins in the world. These harmful substances can have a direct effect on the brain’s systems of neurotransmitters. A growing body of evidence shows that some patients with serious memory problems may have been infected with these fungi or exposed to other certain toxins.³ Mold and mycotoxins can have other serious consequences, including harmful effects on children’s lungs, immune systems, and cognitive development. In children and adults, they also can cause negative changes in the gut’s microbiota composition, endocrine disruption, and a range of dysfunctional effects on immunity. So, what can you do to ensure your house is a safe place? Here are some of the best ways to keep mold and other toxins out of your home… 3 Natural Ways to Prevent Mold Exposure in Your Home 1. Check Your Home Since the 1950’s, when drywall began replacing plaster, reports of mold infections have significantly increased. The presence of moisture can cause drywall and practically every other home construction surface to grow molds and other fungi, none of which are good for us. It’s estimated that half the buildings in the U.S. may be water damaged. Construction methods in the U.S. can be a feast for mold and fungi, which thrive on drywall and wood. Our homes are often built of these soft materials rather than stone or brick, as is more common in Europe. Mold flourishes in dark and moist environments. A small drip from a leaky toilet, shower, or sink is all it takes to create a major mold problem. Some studies have linked higher rates of asthma in some communities to living in older homes that are poorly maintained and harbor moisture leaks, which can produce mold populations. A roof leak may initiate a mold problem. If you see a stain on the ceiling or wall, it’s a good bet there’s a hidden mold growth behind it. Mold also can lurk behind the walls of a shower, as well as in air ducts, crawl spaces, attics, basements, and other areas inside your house. If you suspect that you’ve been exposed to mold, it’s essential to remove yourself from the environment until it can be cleaned up. Mold exposure can be toxic to brain function, including memory and other cognitive functions. If you develop signs of possible mold exposure, such as sneezing, coughing, watery eyes, and skin irritation, don’t delay in making an appointment with a mold specialist. If your child develops asthma or other respiratory problems, or sudden difficulties with learning, it would be prudent to have your home inspected for mold. In many cases mold, carbon monoxide inhalation, or other toxins can damage the brain and result in decreased neurological function including memory loss, noticeable personality changes, and difficulty concentrating. Toxic exposure, and its effects on the internal structure of your brain, can be debilitating over the long-term. 2. Purge Your Pantry There’s mold in food? Sadly, yes. And just when you thought you only had to worry about the unhealthy sugars, fats, carbohydrates, and other artificial ingredients in your foods. Certain molds can affect crops, which are then passed on to the foods you eat. It’s estimated that as much as 25% of the world’s grain crops may be contaminated with mycotoxins.⁴ Many of the packaged and processed foods in the standard American diet are contaminated with these grains. Here are some of the most harmful mycotoxins that have been found in our food supply: Aflatoxins come from Aspergillus flavus and Aspergillus parasiticus, known carcinogens that may occur in food due to mold growth and are often found in corn and peanuts. Deoxynivalenol, commonly known as vomitoxin, is a natural toxin produced by several molds that are common contaminants of grains, including barley, corn, rye, and wheat. Fumonisins are natural toxins produced by molds that are common contaminants of corn and have been found in cornmeal and breakfast cereals. Ochratoxin A is a naturally occurring, kidney-toxic product of various molds and is a contaminant of cereals, including barley, corn, oats, and wheat. Patulin is a toxic substance produced by Penicillium, Aspergillus, and Byssochlamys molds that grow on apples and may be present in rotten or damaged apples that are used to make apple juice. Other foods in which mold and mycotoxins have been found, most typically when stored in moist environments, include processed meats (sausage, salami, hot dogs), berries, coffee beans, and alcohol (beer, wine). While it may be impossible to completely avoid foods that contain mold, it’s recommended to exercise caution when eating bread, cheeses (hard and soft varieties), and some fruits (strawberries, grapes, oranges) and vegetables (tomatoes, bell peppers, cauliflower) that are prone to growing mold. If something in your fridge is borderline, apply the adage “when in doubt, throw it out.” It’s better to lose a little food and money than to risk mold exposure. 3. Get a Test Mold exposure is often misdiagnosed and mistreated, which can lead to long-term suffering from the distressing complaints of mold toxicity. If you think you may have a mold infection, the first three things you should do are: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Get your house inspected by a lab that knows how to test for mold Boost your detoxification pathways Increase your levels of vitamins and minerals (including vitamin C, vitamin D, and zinc) to support your immune system [/wc_box] Next, get a personal mold test from a physician who has proven experience diagnosing mold toxicity. The workup for a leading mold protocol can include tests that are widely available at LabCorp and Quest Diagnostics, including MMP–9, TGF beta 1, MSH, and VEGF. Urine testing for mold toxins circulating in the body can also be utilized. However, these tests might be pricey and none of them can give solid confirmation you’ve been exposed to mold. Be advised that the efficacy of these tests has been questioned by some mold specialists. Unfortunately, going to your healthcare professional might not provide answers or relief from your issues. If you explain your problems to your primary care physician or a mental health professional, there’s a high likelihood that mold won’t be considered as a possible cause. It simply isn’t on the radar of many physicians. Avoid Household Mold The more exposure you have to the types of mold and toxins mentioned above, the more your chances of developing long-term mental or physical health issues. To minimize your chances of being exposed to mold, especially if you know your home has pockets of moisture, be sure to get your house tested for mold. Also, purge your pantry and refrigerator of foods that are potentially high in mold. If you think you’ve been exposed to mold, get out of the house until it can be tested, and get yourself tested by a mold specialist who can properly diagnose and treat your issues. Taking these steps can put you on the path to living a mold-free life. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. 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: Peana, M. F., Marotto, D., Nicolosi, D., & Peluso, G. (2019). Molecular pathways linked to oxidative stress in respiratory diseases: New insights for diagnostic approaches and therapeutic interventions. Oxidative Medicine and Cellular Longevity, 2019, Article 3616467. https://doi.org/10.1155/2019/3616467 Crago, B. R., Gray, M. R., & Nelson, L. A. (2003). Neuropsychological and electrocortical effects of mixed mold exposure. Archives of Environmental Health, 58(8), 452-463. https://doi.org/10.1080/00039890309604029 Barker, G. R. I., & Galea, L. A. M. (2008). Chronic exposure to low levels of environmental toxins impairs neurogenesis and cognitive function in adults. Neurotoxicology and Teratology, 30(5), 515-523. https://doi.org/10.1016/j.ntt.2008.05.003 Bryden, W. L. (2007). Mycotoxins in the food chain: Human health implications. Asia Pacific Journal of Clinical Nutrition, 16(Suppl 1), 95–101.
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How to Calm Your Mind So You Can Achieve Restful Sleep
As many as 70 million Americans have ongoing sleep problems.¹ The list of reasons why people miss out on a good night’s sleep is extensive. So, what keeps you up at night? Do you tend to ruminate over mistakes, grievances or unfinished projects? Do you anticipate the worst and worry about every detail of your life…and the lives of your family and friends? Repetitive or automatic negative thoughts (ANTs), can take their toll on you mentally and prevent you from getting consistent and quality sleep. It’s easy to allow your mood or state of mind to rob you of adequate sleep. Here are a few tips for how to calm your mind so you can achieve restful sleep… 3 Easy, Natural Ways to Achieve Restful Sleep 1. Clear Your Head Before Bed Instead of going to bed worried or angry, try to settle emotional problems before going to sleep. Send a positive text, email, or write down an issue to deal with the next day. Once all matters have been resolved or tabled, forget about them. Clear your mind of stress so you can enter a relaxed state that can lead to peaceful sleep. 2. Breathe Deeply Deep, diaphragmatic breathing is an effective way to overcome stress and quiet your mind.² This simple relaxation method can be done anywhere, anytime. When you take shallow breaths, it reduces the amount of oxygen that reaches your brain cells and reduces your overall brain function. Taking deep breaths relaxes your muscles, relieves tension, and allows your brain to function better. 3. Use Sound Therapy Instead of being awakened by every noise you hear, try sound therapy. This type of therapy can induce a peaceful mood and lull you to sleep. Consider soothing nature sounds, wind chimes, a fan, or soft music. Studies have shown that slower classical music, or any music that has a slow tempo of 60 to 80 beats per minute, can help with sleep. If you share the room with someone who snores, try wearing ear plugs. Getting high-quality sleep is essential to wellness. If you have healthy habits, such as avoiding caffeine later in the day and getting regular exercise, but still have problems falling asleep, a scientifically formulated and safe dietary supplement that promotes restful sleep may give you the relief you need. If you have difficulties turning off your brain before bedtime, you might consider taking serotonin. What is Serotonin? Our brains produce a naturally soothing neurotransmitter called serotonin. Serotonin pathways encompass nearly every brain zone and play many important roles in the brain’s biochemistry and metabolism. Serotonin circuits are intimately involved in facilitating sustained and deep sleep, maintaining healthy mood and self-confidence, and for healthy hormone balance. This versatile neurotransmitter system even supports healthy appetite, blood sugar maintenance, utilization of stored fat for temperature regulation, and healthy liver function. Serotonin Mood Support Taking BrainMD’s Serotonin Mood Support helps increase the production of soothing brain waves, corrects stress-related nutritional deficiencies, and promotes relaxation that will enable good quality sleep.* It can help you handle the ups and downs of life with more composure.* 5 Key Ingredients of Serotonin Mood Support Vitamin B6 This water-soluble vitamin is essential for at least 100 enzymes that help the body utilize amino acids, fatty acids, and carbohydrates. It is essential for aiding the production of serotonin and other brain neurotransmitters. Vitamin B6 is also vital for early brain development and for supporting the body’s innate antioxidant defenses. This formula provides the two chemical forms of B6 that are most fully absorbed and utilized: pyridoxine as hydrochloride, and pyridoxal-5-phosphate.* Folate This formula contains the vitamin folate as methylfolate (MTHF or MethylTetraHydroFolate), which is the most active and easily utilized form of this vitamin.* Your body needs folate for numerous biochemical functions, such as making and repairing DNA, genes and chromosomes. The brain specifically requires MTHF to make neurotransmitters, to produce the myelin insulation of nerve cells, and to make the sleep hormone melatonin. Folate also helps the liver and other organs recycle the metabolic product homocysteine, to prevent it from building up to toxic levels. BrainMD uses methylfolate instead of folic acid, which does not occur in nature and requires the body to use enzymes that can be poorly functional due to mutations.* Vitamin B12 This vitamin is essential for the structural integrity of the brain and spinal cord, and for a variety of essential functions in our nerve cells. Methyl-B12 is fully activated B12 and is superior to cyano-B12 (cyano-cobalamin), which contains potentially harmful cyanide and is found in many multivitamins.* Vegetarians, vegans, smokers, people taking certain over-the-counter medications, and the elderly are at risk of vitamin B12 deficiency. Higher levels of B12 are linked to better control over mood, behavior, personality and mental clarity.* Satiereal® Saffron Satiereal® is a patented standardized concentrate of saffron, a traditional medicine used for a variety of applications in the Middle East, India, China, and Europe.* Saffron is the world’s most expensive spice and its standardized extracts are under intensive investigation for their mood-improving, anti-stress and cognitive benefits.* Saffron contains more than 50 substances that could be contributing to its powerful antioxidant, brain-protective, and considerable brain-enhancing actions, including actions on serotonin receptors as well as other neurotransmitter systems.* Many clinical trials have validated saffron’s mood benefits,³ others are positive against stress and anxiousness, still others have established its benefits for memory.* 5-HTP This metabolite is naturally made by neurons in the brain, and when taken as a supplement, promotes its own conversion to serotonin as needed. 5-HTP promotes calm, positive mood, relaxation and healthy sleep.* The 5-HTP included in Serotonin Mood Support was extracted from the African plant Griffonia simplicifolia. Serotonin Mood Support FAQ [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] How do I take Serotonin Mood Support? Take four capsules daily in divided doses with meals. Higher intakes may be beneficial, as recommended by a nutritionally informed physician. Is Serotonin Mood Support safe for long-term use? Yes, as long as you stay within the recommended dosage. If you wish to take higher doses than we recommend, discuss your reasons in advance with your nutritionally informed physician or other qualified healthcare professional. Can I take Serotonin Mood Support if I’m taking an antidepressant medication? BrainMD recommends you not use this product if you are currently taking antidepressant or monoamine oxidase inhibitor medications.* Can I take Serotonin Mood Support if I’m nursing or pregnant? Serotonin Mood Support is not recommended for use in women who are nursing or pregnant. [/wc_box] What Others Are Saying A Miracle “Serotonin Mood Support has been a miracle for me. My world is in color again, I’m happy, the noise in my brain is gone.” -J, verified customer A Supplement That Delivers “I can say without equivocation that this product makes a magnificent difference with respect to sleep issues, outlook, and general feelings of wellbeing.” -Faith, verified customer Achieve Restful Sleep Lifestyle habits such as daily exercise, consuming smart carbohydrates in moderation, and taking a dietary supplement like Serotonin Mood Support can work together to elevate mood, promote calm and help you achieve restful sleep. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Serotonin Mood Support and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: Institute of Medicine (US) Committee on Sleep Medicine and Research. (2006). Sleep disorders and sleep deprivation: An unmet public health problem. National Academies Press. https://pubmed.ncbi.nlm.nih.gov/20669438/ JBI Database of Systematic Reviews and Implementation Reports 17(9):p 1855-1876, September 2019. | DOI: 10.11124/JBISRIR-2017-003848 Hausenblas, H. A., Saha, D., Dubyak, P. J., & Anton, S. D. (2013). Saffron (Crocus sativus L.) and major depressive disorder: A meta-analysis of randomized clinical trials. Journal of Integrative Medicine, 11(6), 377–383. https://doi.org/10.3736/jintegrmed2013056
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Juicing 101: Here Are the Health Benefits and Downsides You Need to Know
In a world where green drinks and nutrient-dense smoothies are touted as health elixirs, it’s easy to get swept up in the wellness trend known as juicing. But before you stock up on kale and cucumbers, let’s explore whether juicing is truly a ticket to better health—or just another flash-in-the-pan fad. What is Juicing? Juicing is the process of extracting juice from fruits and vegetables. Typically, this is done with a specialized machine called a juicer or extractor, which separates the liquid from the pulp and fiber of the produce. The resulting juice is then consumed as a beverage or used in cooking and baking. Juicing has gained popularity in recent years as a way to increase fruit and vegetable intake and obtain their associated health benefits in an easily digestible form. Some people also use juicing to help detoxify or cleanse their bodies. Is Juicing Healthy? Juicing can be a healthy addition to your diet, offering a concentrated source of vitamins and minerals. Fresh juices are packed with nutrients that may support overall health. One major benefit is the easy absorption of these nutrients. Juicing fruits and vegetables can help your body access essential compounds more efficiently. Drinking juice might also boost hydration levels. Many fruits and vegetables have high water content, which may help you stay hydrated throughout the day. Another advantage is increased variety in your diet. Juicing makes it possible to consume different kinds of produce that you might not typically eat whole. This can lead to discovering new flavors while diversifying nutrient intake. Also, some people find juicing helpful for digestion. Certain enzymes present in raw fruits and veggies can support digestive health when consumed in liquid form. This can potentially enhance gut function over time. Potential Downsides of Juicing Juicing can be an enjoyable way to consume fruits and vegetables, but it isn’t without its drawbacks. One significant concern is the lack of fiber, which plays a crucial role in digestion and helps keep blood sugar levels steady. When you juice fruits and vegetables, much of the essential nutrients get left behind in the pulp. Another concern is the concentration of calories. A glass of juice may contain more calories than eating whole fruits or vegetables since it takes a lot of produce to make just one glass of juice. If consumed excessively, juicing can lead to unintended weight gain. Also, some commercial juices are loaded with added sugars or preservatives that can compromise their health benefits. Even homemade juices can become overly sweet if too many high sugar fruits are used. Juicing shouldn’t replace regular meals; doing so may lead to nutrient deficiencies over time since juices often lack protein and healthy fats necessary for balanced nutrition. How to Incorporate Juicing Into a Healthy Lifestyle Incorporating juicing into your routine can be an enjoyable way to shake up your healthy beverages. Start by adding a juice to your breakfast. A refreshing greens juice can help kickstart your day with essential vitamins and minerals. Consider swapping afternoon snacks for a nutrient-packed juice instead. This can keep you energized without the sluggish feeling that often follows munching on unhealthy snacks. Try experimenting with different flavors and combinations to keep things interesting. For optimal health, blend fruits, vegetables, or herbs based on what’s in season or what you enjoy. To add a social element, invite friends over for a juicing party. Share recipes and taste each other’s creations – it makes healthy eating fun! Also, be sure to listen to your body; if you’re experiencing periods of low energy, consider a revitalizing beetroot juice loaded with natural sugars and nitrates to help boost stamina. It’s important to balance juices with whole foods to ensure you’re getting the fiber and nutrients necessary for optimal health. Homemade vs Store-bought Juices When it comes to choosing between homemade and store-bought juices, several factors come into play. Homemade juices offer freshness and control over the ingredients. You can mix your favorite fruits and vegetables without preservatives or added sugars. On the other hand, store-bought options provide convenience. They’re ready to drink, making them a quick solution for busy lifestyles. However, many commercial juices undergo pasteurization, which may reduce some nutritional value. Cost is another consideration. Making juice at home can often save money in the long run, especially if you buy seasonal produce in bulk. Flavor also can vary significantly; homemade blends tend to taste fresher than their mass-produced counterparts, which might taste diluted or overly sweetened. Ultimately, it’s about personal preference and lifestyle choices when deciding between these two juicing options. Tips for Choosing the Right Ingredients for Your Juice Choosing the right ingredients for your juice can make all the difference when it comes to flavor and nutrition. Start with a variety of fruits and vegetables – eat the rainbow of colors like carrots, beets, and spinach. Next, consider seasonal produce. Fresh ingredients are often more flavorful and nutrient-dense. They also tend to be less expensive. Don’t forget about herbs! Adding fresh mint or basil can elevate your juicing game to a whole new level. Balance sweetness with acidity; combine apples or oranges with something tart like lemon or lime for a refreshing twist. The key is to experiment. Try to find combinations that excite your taste buds while maximizing health benefits. Find the Joy of Juicing Juicing can be a nutritious addition to your diet. However, relying solely on juices may lead to nutrient imbalances. Whole fruits and vegetables provide fiber, which helps support digestion and keeps you feeling full. Incorporating juicing into a balanced diet means using it as a complement rather than a replacement for solid foods. The right ingredients matter – opt for organic produce when possible and consider adding greens or proteins like nuts or seeds for extra nutrition. Juicing can be refreshing and nourishing if integrated thoughtfully into your daily routine. Be mindful of what works best for your body and enjoy the delicious flavors that fruits and vegetables can provide. Juice and enjoy! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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10 Best Ways to Take Care of Your Mental Health This Winter
Winter is finally here! For many, this season is associated with happy things like crisp weather, warm beverages, and dazzling light displays. But for others, the weather change and shorter days signal a downturn in mood¹ and energy that leaves them feeling sad, lethargic, and fatigued. There are several reasons why a change in seasons can negatively affect a person’s thoughts and feelings. Spending more time indoors can trigger physiological changes in the brain, which can have a significant impact on attitude and outlook. Also, less sunlight may cause a decrease in serotonin, which can trigger low mood. Seasonal Low Mood Many people deal with low mood during the winter months or holiday season. Whether brought on by unrealistic expectations, excessive stress or family drama, anxious or depressive thoughts can come on without warning. Low mood can lead to possible mental health concerns. It can also contribute to adverse physical consequences. Symptoms of seasonal low mood can include: Negative or guilty thoughts Mental fogginess Purposefully avoiding social interaction Overeating and emotionally eating Periods of starving and bingeing Difficulty with concentration and memory Since many people dismiss these symptoms as just feeling down, they may not get the help they need, which can result in serious mental or emotional difficulties. The good news is that there are numerous natural ways to support your mental health and reduce the symptoms that come with winter blues. To promote full brain and body wellness, here are 10 healthy strategies for boosting your mood this holiday season: Top 10 Ways to Take Care of Your Mental Health This Winter! Alternate Light Source Daily exposure to appropriate levels (even just 10 to 30 minutes a day) of direct sunlight can boost vitamin D3 levels, which can help improve your mood. If you have a hard time getting enough natural light during the winter, consider buying a therapy lamp² for your home or work desk. Though many artificial light boxes claim to do the job, make sure to purchase one that’s as close as possible to the natural sunlight spectrum and proven to increase vitamin D levels. Deep Breathing 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 about 10 times and you will start to feel more relaxed. It sounds so simple, but breathing is essential to life. It’s much easier to achieve a balanced mood when you slow down and become more efficient with your breathing. Healthy Pleasure Centers Deep inside your brain, your pleasure centers respond to several neurotransmitters, particularly dopamine. When your dopamine pathways aren’t working well, negative thoughts and low motivation are much more common – it can be harder to find your sense of joy and lift yourself out of a funk. Increase dopamine naturally by engaging in meaningful and beneficial activities on a regular basis. Do work that you enjoy and take time to have fun with your loved ones. It’s equally important to avoid wearing out your pleasure centers with substance abuse, gambling, video games, and compulsive eating or shopping. Find Support in Community Having a strong community means that support is just a phone call, email or visit away. Spending time in a positive community of like-minded people is a wonderful way to boost your bliss hormones, such as oxytocin. To improve your mental and emotional fitness, focus your energy on people who are positive and engage in healthy habits. Get Your Rest Many people sacrifice quality sleep to keep up with the increased demands of the stressful holiday season. Lack of sleep often leads to illness, which makes it that much harder to accomplish everything on your to-do list. To ensure that you have the energy you need to get the most out of the holiday season, it’s recommended that you get 7-9 hours of sleep each night. Remember Happy Times If it’s been a while since you worked on a scrapbook or photo album, the holidays are the perfect time to preserve your memories (especially if the weather isn’t so nice). Also, editing, archiving and watching old family videos can serve the double purpose of providing hours of enjoyment working on a project while also reminding you of some of the happier moments in your life. Burn Some Calories Physical exercise is perhaps the single most important thing you can do to keep your brain healthy. Exercise increases levels of dopamine and can boost blood flow to deliver oxygen and other positive nutrients to the brain. It also increases a growth factor called BDNF (brain-derived neurotrophic factor), which helps generate new brain cells and can assist the brain in self-regulating mood, attitude, and focus. To maintain an even mood and a sense of mind-body balance, establish a daily exercise routine that works for you and stick to it. Write it Down One of the best ways to remain grateful is to write down the positive things that have taken place that day. Keeping a journal can be an enjoyable hobby as well as a great way to unwind after a stressful day. One of the biggest benefits of journaling is when you look back at earlier entries and see the many blessings you’ve enjoyed in your life. Jot down three things that you’re grateful for every day. Then, experience the bliss that gratitude can bring. Reach Out for Help Though isolating yourself during tough times may feel like the safest option, closing yourself off from the world can aggravate your feelings of negativity. Resist the urge to shut out the individuals who can offer you encouragement and support. Let friends and family know when you’re emotionally overwhelmed. Seek professional help if necessary, but don’t fight your battles alone. Get Nutritional Support Whether you find yourself having negative or anxious thoughts, or if you feel that your stress levels have nearly reached the breaking point, BrainMD offers a range of powerful supplements for mood and stress that can help turn your day around. These brain-directed supplements have been formulated with the highest quality nutrients and ingredients that can help you feel calm, content, and able to manage stress or mental strain. Winter Mental Health Matters Adopting these brain healthy habits can help to improve your mental and emotional well-being during the holiday season. Try them 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 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. UChicago Medicine. (2024, January 5). Seasonal affective disorder: How to spot and treat the ‘winter blues’. 2. Rohan, K. J., & Roecklein, K. A. (2014). Cognitive-behavioral therapy and light therapy for preventing seasonal affective disorder in winter. Journal of Affective Disorders, 156, 227-234. doi:10.1016/j.jad.2013.12.011
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What is MSG and Why You Should Avoid Food Additives
Many are aware of the dangers of having too much salt (sodium chloride) in their diet. Some may also know to steer clear of MSG (monosodium glutamate). However, it’s a good bet many people have no idea why. What is MSG? MSG is a crystalline powder that is white in appearance, like sugar or salt. MSG comes from the amino acid glutamate (or glutamic acid). Humans naturally produce glutamate, which is necessary for many of the body’s functions. Small amounts of glutamate are naturally present in a wide variety of foods, including mushrooms and tomatoes. Glutamate is needed to make proteins and is a major neurotransmitter in the brain. MSG is a manufactured combination of one (mono) sodium atom with glutamate. As a low-cost flavor enhancer, it often is added into broths, seasonings, canned soups, fast food, and processed meats and snacks. But the body has no ongoing need for dietary glutamate, and seasoning foods with MSG has been clearly documented to be a bad choice for your health and we need to avoid food additives whenever we can. A Short History of MSG MSG has been frowned upon by many in the health community for decades now. But this food additive wasn’t always viewed in such a negative light. In fact, when it was introduced in 1908, MSG was widely accepted and lauded as an inexpensive seasoning. MSG came to America in the mid-1930s. It was first introduced to consumers via canned soup, courtesy of large manufacturers such as the Campbell’s Soup Company. From 1930 to 1941, America purchased more MSG than every other country except for Japan and Taiwan. Though the Pearl Harbor attacks in 1941 slowed imports of MSG, it soon was introduced in packaged foods and certain restaurant cuisines. In 1958, the FDA’s GRAS (Generally Recognized As Safe) approval was given to MSG, a designation that has never been rescinded by the FDA despite growing concerns about the food additive. Curiously, even though the FDA recognizes MSG as being (generally) safe, it requires all foods containing MSG to list that fact on the label. By the 1960s, activism surrounding the environment and human health burgeoned in America, and MSG began to be targeted by product safety groups. In 1968, a letter from doctor Robert Ho Man Kwok, published in the New England Journal of Medicine¹ under the headline “Chinese-Restaurant Syndrome,” raised awareness of the potential negative effects of MSG. The MSG Controversy Concerns over the negative effects of MSG have grown since the 1960s. Some even consider the flavor enhancer to be a toxin. However, several double-blind studies have failed to definitively prove the hazards of ingesting MSG. Despite this, a growing number of people have reported common complaints after eating foods high in MSG. This “MSG symptom complex” (another name for the “Chinese Restaurant Syndrome”), includes: Skin flushing/burning sensation in the face and neck Headaches Profuse sweating Numbness or tingling sensation Nausea Weakness Chest pain, heart palpitations Though a great variety of animal studies implicate MSG in damage to the brain and other organs², at this point researchers haven’t been able to confirm a direct link between these complications of the MSG symptom complex and human MSG consumption. Since so much confusion and controversy surrounds this food additive, let’s take a closer look at the possible dangers of MSG and why we should avoid food additives altogether... 3 Reasons to Eliminate MSG & Avoid Food Additives in Your Diet [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Adverse Effects Some people have experienced adverse effects (listed above) when consuming MSG, especially in significant quantities, which seems to be around 3 grams or more per meal.³ Though it’s uncertain why the issues occur, some researchers believe that consuming an unnaturally high amount of glutamate from MSG can possibly cross the blood-brain barrier and have a toxic effect on the brain. The brain needs glutamate for its normal, healthy functioning, but it seems gram amounts of glutamate coming from dietary MSG can have undesirable biochemical effects there – and possibly in other organs. The added sodium coming from MSG also may not be good. Though sodium is essential for our health we normally get more than sufficient amounts from our daily diet. Caloric Intake Some evidence has found that MSG may help you feel full, which can aid in weight management. This can be an effective weight-loss tool in the case of low-calorie soups that can help you feel sated. However, other studies have found that instead of reducing caloric intake, MSG can actually increase it. As such, it’s recommended to exercise caution when consuming soup, especially canned or packaged varieties. Major Illness Some human studies have linked excessive MSG intake with weight gain and other serious weight-related issues. Other studies, some of which have been disputed, have found that MSG raised blood pressure and contributed to metabolic problems. From these conflicting outcomes, it’s clear that more human studies need to be conducted to properly determine if MSG is harmful to human health. [/wc_box] Reduce Your MSG Though the evidence doesn’t definitively support or condemn MSG, it’s a good idea to reduce or eliminate it from your diet. As with any food you eat, BrainMD recommends a commonsense approach. Always read labels and keep an eye out for products that contain MSG. 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: Kwok, R. H. M. (1968). Chinese-restaurant syndrome. The New England Journal of Medicine, 278(14), 796. https://doi.org/10.1056/NEJM196804042781419 Shivasharan, B.D., Nagakannan, P., Thippeswamy, B.S. et al. Protective Effect of Calendula officinalis L. Flowers Against Monosodium Glutamate Induced Oxidative Stress and Excitotoxic Brain Damage in Rats. Ind J Clin Biochem 28, 292–298 (2013). https://doi.org/10.1007/s12291-012-0256-1 Yang, W. H., Drouin, M. A., Herbert, M., Mao, Y., & Karsh, J. (1997). The monosodium glutamate symptom complex: Assessment in a double-blind, placebo-controlled, randomized study. The Journal of Allergy and Clinical Immunology, 99(6), 757-762. https://doi.org/10.1016/S0091-6749(97)70137-0
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Want To Stay Fit at the Office? Here Are 10 Simple Workplace Wellness Tips!
Exercise is essential to brain health. In fact, physical activity is perhaps the single most important thing you can do to keep your brain¹ and body healthy. But what if you have kids? Or a demanding career? Or other commitments or social engagements? After work, most people are worn out from a stressful day. And, with driving the kids to and from activities, helping them with their homework and preparing dinner for the family, many people find that their evenings are just as hectic as their workdays. With so many demands on your time, finding a free moment to exercise may be a significant challenge. So, what are the alternatives? Though it probably won’t replace an intense workout at the gym, there are ways to focus on fitness at work. Staying active at the workplace will help keep your body fit and your mind sharp. If you’re looking for ways to energize your workday, here are 10 simple habits for staying fit at the office: 10 Top Tips for Workplace Wellness 1. Use a pedometer or Fitbit. This will help you track the number of steps you take during the workday. It’s amazing how just being aware of a goal can inspire you to move more. 2. Get into the habit of taking the stairs instead of the elevator. Also, depending on accessibility and conditions, you can run up and down several flights of stairs to burn more calories. Be sure to keep an eye out for other people and watch your step…you’re trying to get some exercise, not workers’ compensation. 3. Turn your team huddles or one-on-ones into walking meetings. You can discuss work matters or just use the time for team building. Also, you can multitask by using your walk times to conduct phone meetings. Many people find they can think more clearly while on the move. 4. Devote 15-20 minutes of your lunch break to a power walk.² Invite a co-worker to go with you. Besides making a walk more fun and interactive, having someone else to keep you accountable can be a huge help on days when you feel like skipping the walk. Walking with a friend ensures you get exercise, fresh air (and sunshine if it’s nice out) and socialization all at the same time. 5. Find some work friends willing to pitch in for an inexpensive ping-pong table so you can play during breaks and at lunch. You might also petition your HR manager to organize an office ping-pong tournament. In addition to providing exercise, coordination enhancement, and brain stimulation, playing ping-pong is an excellent way to create camaraderie among co-workers. 6. Stretch your stress away. Release tension in your shoulders, neck and back with some basic stretches. Consider investing in a handheld roller or electric massager that you can keep at your desk. Massaging sore muscles can help improve mood and reduce stress. 7. Use an exercise ball for a chair. Sitting on an exercise ball engages your core muscles and helps improve balance and flexibility. If you have enough room in your office or cubicle, you can use an exercise ball for its intended purpose. Here are some workout ideas you can try with your exercise ball. 8. Again, depending on how much room you have in your workspace, you can do some basic exercises – like push-ups, sit-ups (crunches), lunges, or leg lifts. Also, there’s a whole regimen of exercises you can do with a sturdy chair. All of that is great for strength training, but what about cardio? There are plenty of standbys like doing jumping jacks or running in place. If you’ve been sitting for more than an hour, it’s probably a good idea to stand up and get the blood flowing. 9. Keep a change of clothes, workout shoes, and deodorant at the office. If you work long hours, be sure to block out some time for an energizing workout. You can either do this in the space available in your office or at the gym (if it’s a short drive from the office). 10. A phrase frequently heard these days is “Sitting is the new cancer.” A treadmill desk can be an excellent investment in your health. Walking at a very slow pace, while you write or reply to emails, can improve your focus and energy. As an alternative, you can petition your employer or HR department to provide you with a standing desk. Start Your Workplace Wellness Routine Today As we’ve seen, there are many ways to stay fit and burn some calories during the workday. Start with one of the above options and then add others as desired. There’s enough variety here to keep your workplace workouts engaging and enjoyable. Final thought: Since the average person spends 90,000 hours of their life at work, it’s a smart idea to invest a small portion of that time into maintaining your health and wellness. At BrainMD, we’re dedicated to providing the highest purity nutrients to support your mood and overall well-being. For more information about 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. Erickson, K. I., Voss, M. W., Prakash, R. S., et al. (2011). Exercise training increases size of hippocampus and improves memory. Proceedings of the National Academy of Sciences, 108(7), 3017-3022. 2. Barr-Anderson, D. J., AuYoung, M., Whitt-Glover, M. C., et al. (2011). Integration of Short Bouts of Physical Activity Into Organizational Routine: A Systematic Review. Journal of Occupational and Environmental Medicine, 53(7), 727-734.
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5 Types of Self-Love: What You Need to Know for a Happier Life
In our hustle culture, it’s easy to get caught up in daily responsibilities, neglecting the most crucial relationship of all – the one with ourselves. Self-love isn’t just a trendy phrase; it’s a lifestyle choice that can help transform how we experience life. Imagine waking up each day feeling empowered, confident, and genuinely happy with your life. The journey towards this reality begins with understanding what self-love truly means and recognizing its different forms. By exploring these facets of self-love, you can unlock deeper connections with yourself while paving the way for greater joy in every aspect of your life. So, are you ready to transform your relationship with yourself? What Is Self-Love? Self-love is the practice of valuing and accepting oneself. It goes beyond mere self-esteem; it’s about nurturing your whole being. At its core, self-love means recognizing your intrinsic worth. It’s understanding that you deserve kindness, compassion, and respect from yourself just as much as you do from others. It also allows you to embrace your strengths and accept your weaknesses. Self-love also can encourage healthy boundaries in relationships. When you prioritize your well-being, you’re better equipped to engage with others positively. Also, it promotes resilience during tough times. By cultivating a loving relationship with yourself, overcoming challenges can become more attainable. Here Are the 5 Types of Self-Love Physical Self-Love Physical self-love is all about supporting your body and treating it with respect. It’s a holistic approach to embracing who you are. Start by listening to what your body needs. This can mean eating nourishing foods, engaging in regular exercise, or simply ensuring you get enough sleep each night. Each choice reinforces the idea that your body deserves care. Also, practice gratitude for what your body does for you daily. Acknowledge its strength and resilience rather than focusing on perceived flaws. Self-care rituals can play a crucial role too. Whether it’s taking long walks in nature, enjoying a fun hobby, or dressing up in clothes that make you feel good—these acts can help promote positive feelings toward yourself. Emotional Self-Love Emotional self-love revolves around understanding and accepting your feelings. It’s about recognizing that every emotion, whether positive or negative, is valid. When you embrace emotional self-love, you can develop a deeper connection with yourself. This connection allows for healthier relationships with others too. You can learn to express feelings without fear of judgment. Practicing emotional self-love also means setting boundaries. Knowing when to say no can help protect your mental space and enhance your overall well-being. Journaling can be an excellent tool here; it can help you process emotions effectively. Additionally, practicing gratitude can play a vital role in supporting emotional balance. Accessing happy memories may help you get through the tougher times in life. Ultimately, emotional self-love encourages personal growth and healing by allowing you to process experiences authentically. Mental Self-Love Mental self-love focuses on nurturing your mind and thoughts. It’s about embracing your unique perspective and celebrating your intelligence and creativity. Engaging in activities that stimulate your brain is essential. Reading books, taking online courses, or even solving puzzles can help keep your mind sharp. Challenge yourself with new ideas…it can be invigorating. Practicing mindfulness also can play a crucial role for mental wellness. When stress arises, take the time to meditate or do deep breathing exercises. This can help clear mental clutter, allowing you to appreciate the present moment. Positive affirmations can help shift negative thinking patterns too. Remind yourself of your strengths daily; this can help build confidence over time. Don’t shy away from professional help if needed. Therapy is a powerful tool for understanding yourself better and supporting mental health. Prioritizing these practices can lead to improved well-being while also enhancing overall happiness in life. Spiritual Self-Love Spiritual self-love focuses on nurturing your inner self and connecting with a higher purpose. It involves recognizing the importance of your soul and its journey. Engaging in practices like meditation or prayer can help deepen this connection. Also, reflecting on your beliefs and values may help foster a sense of peace. Exploring nature is also powerful for spiritual self-love. Being outdoors often brings clarity and tranquility, helping you feel grounded in the present moment. Remember that everyone’s path is unique. Embracing what resonates with you can lead to a more fulfilling life experience rooted in authenticity. Social Self-Love Social self-love is about nurturing your relationships and valuing your connections with others. It’s essential for creating a supportive network of friends and family. Engaging in meaningful conversations can help deepen bonds. Be sure to reach out to friends or family regularly, even if it’s just a quick message or a call. Participating in community activities also can boost social self-love. Join clubs or volunteer; these experiences may help you meet like-minded individuals who can enrich your life. Also, surrounding yourself with positive influences can help lift your spirits. Seek friendships that inspire growth and joy rather than those that bring negativity into your world. Embracing social self-love can help strengthen existing relationships while opening doors to new ones. Common Misconceptions About Self-Love One common misconception is that self-love is synonymous with selfishness. Many believe prioritizing themselves means neglecting others, but that can be far from the truth. Another myth is that practicing self-love can lead to arrogance or narcissism. In reality, embracing self-love often promotes humility and compassion for self and others. People sometimes think self-love is an instant fix for all problems. However, it’s more of a journey requiring patience and dedication. To overcome these myths, start by reframing your perspective on self-care as essential rather than indulgent. Engage in activities that nurture your well-being without guilt. Educate yourself about healthy boundaries and practice asserting them lovingly. This will help you better understand the balance between caring for yourself and being there for others. Practice Self-Love Practicing self-love is a journey worth taking. Each type of self-love – physical, emotional, mental, spiritual, and social – can play a crucial role in your overall happiness and well-being. By nurturing these aspects, you can create a balanced life that focuses on joy and fulfillment. Understanding the importance of each type allows you to address areas where you may be lacking. It’s about recognizing your needs and making conscious choices to fulfill them. Cultivating self-love isn’t always easy; it requires patience and commitment. However, with consistent effort, it’s possible to overcome the misconceptions that often hinder progress. As you explore these five types of self-love in your daily life, you may find benefits such as stronger relationships, enhanced resilience to stressors, greater clarity in decision-making, and an increased sense of inner peace. A happier life awaits those who dare to love themselves fully. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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