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Here's How Birth Control Works and When You Should Take It!
Contraceptives have come a long way since the first birth control pill was introduced to the public in 1960. Today, roughly 65% of women in the U.S. between the ages of 15-49 use some form of birth control. If you’re one of them, it’s important to understand how your contraceptive is affecting your body beyond preventing pregnancy. All forms of birth control – including hormonal contraceptives such as the birth control pill, implants, some intrauterine devices (IUDs), injections, vaginal rings, and skin patches – may pose certain health risks. The synthetic hormones they use may not be for everybody. They can tinker with your body’s hormonal balance and even lead to physical and emotional problems. This is particularly concerning when you consider that the birth control pill is the most commonly prescribed form of contraception in the U.S. Approximately 25% of women aged 15 to 44 who currently use contraception report using the pill as their method of choice. How Birth Control Pills Work It’s easy to understand why the birth control pill is so popular. You simply take one pill orally a day, and that’s it. If you’re fully compliant, it’s 91 to 99% effective at preventing pregnancy, and its convenience allows for spontaneous sex. At any time, you can stop taking the birth control pill and your menstrual cycle will return to normal, usually within a few months. Hormonal contraceptives such as the birth control pill work by using synthetic female sex hormones (estradiol and progestin) to manipulate your reproductive cycle and prevent pregnancy. There are two types: The Combination Pill is the most-used type. It contains both synthetic estrogen (estradiol) and progesterone (progestin). This pill is taken once a day. It’s the most common birth control pill. The Progestin-Only Pill, also called the “mini-pill,” only contains progestin. It’s often prescribed when estrogen is a problem for an individual. Like the combination pill, it’s also taken once a day. However, it needs to be taken at the same time every day. When you take the pill, estradiol and/or progestin enter the brain and act as endocrine disruptors, interfering with the signaling process that triggers ovulation. Specifically, the hormones stop the hypothalamus from directing the pituitary gland (your hormone regulator) to secrete the hormones that facilitate ovulation (the readying and release of an egg from one of the ovaries). The progestin component additionally thickens the cervical mucus, making it relatively impenetrable to sperm, and causes the uterine lining to thin – inhibiting implantation in the rare event an egg is fertilized. Many birth control pills will include a week of placebo pills that trigger monthly withdrawal bleeding in the absence of the hormones. It’s much lighter and shorter than a regular menstrual period. Placebo pills aren’t medically necessary, but the withdrawal bleeding that results from taking them provides confirmation that no pregnancy has occurred. Still, some women (under the direction of their physician) elect to take continuous birth control pills with no placebo and avoid the withdrawal bleeding altogether. Oral contraceptives may be prescribed to help or resolve other conditions unrelated to protection against pregnancy such as: Heavy flow Pain and cramping Irregular periods Premenstrual syndrome (PMS) Problems with the endometrium Polycystic ovary problems Fibroids Oral contraceptives can offer benefits beyond birth control. They may also: Reduce heavy menstrual bleeding, painful periods, and anemia. Allow you to have periods less often than once a month. Lower risk of serious health issues of the colon, ovaries, and endometrium (monthly thickening of uterine lining). Help improve acne, migraines, and irregular periods. Cautions for Birth Control Pills The combination pill and mini-pill come with different concerns. Discussing them with your medical doctor can help you determine if oral contraceptives are right for you, and which one may be best. Hear are the general cautions that come with birth control pills: Combination Pill Cautions According to Harvard Health, the combination pill is generally considered safe except for women who meet any of the following criteria: Currently breastfeeding Over age 35 Smokers Have a history of blood clots, breast health, or endometrium issues; heart health problems, stroke, or elevated blood pressure; liver health problems; migraines; blood sugar issues; or auto-immune health issues such as lupus. Side effects are usually short-term and may include: Breast tenderness Headache Nausea Weight gain The Mini-Pill Cautions The mini-pill, on the other hand, is a safe choice for women who may meet any of the following criteria: Have problems with estrogen Are breastfeeding Are over 35 Smokers Have had issues with stroke or lupus However, it should not be taken by women who meet may: Have had serious breast health issues in the last five years. Have had any form of serious liver problem. Take certain seizure medicines. Side effects may include: Acne Headache Breast tenderness Mood changes (low mood, greater emotionality) Lesser-Known Birth Control Concerns Here are some of the lesser-known birth control cautions linked to oral contraceptives that your primary care provide may not tell you about: Disrupted Hormonal Balance Synthetic progesterone (progestin) isn’t a perfect match to the natural progesterone you have in your body. Consequently, it can bind to other receptors besides progesterone receptors in your body. This cross-reactivity can lead to consequential hormonal imbalances. Specifically, when a synthetic hormone binds to the incorrect receptor, that receptor can miscommunicate signals, which can cause other inaccurate signals and throw off hormonal balance. Thus, synthetic hormones may cause hormonal imbalances and negative side effects. This doesn’t happen to all women, but may cause problems for some. For example, research from UCLA published earlier this year noted elevated cortisol levels and lower testosterone levels associated with oral contraceptive use, suggesting users may be at greater risk for lower sex drive, brain health issues, and mental health problems. The researchers believe that the effects may be because synthetic hormones in some contraceptives bind more to androgen receptors – sites in the body where testosterone usually binds, causing a greater inflammatory stress response in some users. Problems with Low Mood and Brain Maturation The following studies indicate potential risks with early use of birth control pills. New animal research presented in 2023 by scientists from The Ohio State University examined the effects of synthetic birth control hormones on the prefrontal cortex (PFC) – the area of the brain that manages impulse control and develops throughout adolescence. When given synthetic hormones just after puberty, the subjects exhibited greater impulsivity later, suggesting that synthetic hormones possibly stall PFC maturation. The hormones were found in brain tissue as well. Although speculative at this point, and not fully understood, the scientists concluded that this is the first evidence to indicate that commonly used birth control hormones administered during a vulnerable developmental period (adolescence) may influence PFC development, which could contribute to altered judgment and greater risk-taking. A 2023 study found that adolescents/teens who began using oral contraceptives at or before the age of 20 years had a 95% increased risk of low mood in their first two years of birth control use compared with peers who never used oral contraceptives. It also found an association between adolescent birth control pill use and a higher risk of low mood later in life. Additionally, a Danish study involving 1 million women found an increased risk for first use of medication for low mood and first diagnosis of low mood among users of different types of birth control pills, with the highest rates among adolescents. Long-term Birth Control Use A review analysis of research indicated that using birth control pills for more than five years is associated with greater risk of breast health problems in individuals genetically predisposed to serious breast health problems. Changes to Brain Structure The hypothalamus in women taking the birth control pill was roughly 6% smaller than in women who weren’t taking the pill, a 2019 study found. The hypothalamus is an area of the brain that produces hormones that moderate heart rate, body temperature, appetite, and mood. Sex hormones have been shown to promote the growth of neurons. Scientists theorize that the synthetic hormones in oral contraceptives may interfere with this type of growth, leading to less brain cell growth. Autoimmune and Gut Health Issues Oral contraceptives are linked to gut health and autoimmune issues. Of course, when your gut health is disrupted, it also affects the brain and nervous system as the gut is lined with neurons and communicates continuously with the brain. Be Your Own Advocate If you or someone you love is considering taking birth control pills, or any other hormonal contraceptive, be sure to discuss the potential health concerns with your medical doctor – including how they affect hormonal balance, the brain, and mood so that you can make informed decisions about your health. 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: InformedHealth.org [Internet]. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006-. Contraception: Hormonal contraceptives. [Updated 2017 Jun 29]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK441576/ https://www.cdc.gov/nchs/products/databriefs/db388.htm Accessed September 11, 2024. Cooper DB, Patel P. Oral Contraceptive Pills. [Updated 2024 Feb 29]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK430882/ https://www.health.harvard.edu/birth-control/methods Accessed September 13, 2024. Keenan L, Kerr T, Duane M, Van Gundy K. Systematic Review of Hormonal Contraception and Risk of Venous Thrombosis. Linacre Q. 2018 Nov;85(4):470-477. doi: 10.1177/0024363918816683. Epub 2019 Jan 3. PMID: 32431379; PMCID: PMC6322116. Mengelkoch, S., Gassen, J., Slavich, G. M., & Hill, S. E. (2024). Hormonal contraceptive use is associated with differences in women’s inflammatory and psychological reactivity to an acute social stressor. Brain, Behavior, and Immunity, 115, 747–757. https://doi.org/10.1016/j.bbi.2023.10.033 A. GILFARB, et al. Psychology, Psychology Dept., Ohio State Univ., Columbus, OH; Adolescent Hormonal Contraceptive Administration Impacts Prefrontal Cortex Myelin Basic Protein and Risk-Assessment Behavior in Female Rats. Program No. PSTR122.06. 2023 Neuroscience Meeting Planner. Washington, D.C.: Society for Neuroscience, 2023. Online. Johansson T, Vinther Larsen S, Bui M, Ek WE, Karlsson T, Johansson Å. Population-based cohort study of oral contraceptive use and risk of depression. Epidemiol Psychiatr Sci. 2023 Jun 12;32:e39. doi: 10.1017/S2045796023000525. PMID: 37303201; PMCID: PMC10294242. Skolvund CW, et al. Association of Hormonal Contraception With Depression JAMA Psychiatry. 2016;73(11):1154-1162. doi:10.1001/jamapsychiatry.2016.2387 Database of Abstracts of Reviews of Effects (DARE): Quality-assessed Reviews [Internet]. York (UK): Centre for Reviews and Dissemination (UK); 1995-. Oral contraceptives and risk of ovarian cancer and breast cancer among high-risk women: a systematic review and meta-analysis. 2013. Available from: https://www.ncbi.nlm.nih.gov/books/NBK174067/ https://www.livescience.com/birth-control-brain-hypothalamus.html Accessed September 13, 2024. Khalili H. Risk of Inflammatory Bowel Disease with Oral Contraceptives and Menopausal Hormone Therapy: Current Evidence and Future Directions. Drug Saf. 2016 Mar;39(3):193-7. doi: 10.1007/s40264-015-0372-y. PMID: 26658991; PMCID: PMC4752384. Williams WV. Hormonal contraception and the development of autoimmunity: A review of the literature. Linacre Q. 2017 Aug;84(3):275-295. doi: 10.1080/00243639.2017.1360065. Epub 2017 Aug 18. PMID: 28912620; PMCID: PMC5592309.
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Here’s What You Need to Know About Circadian vs Infradian Rhythms!
Ever noticed your energy peaking at certain times of the day and flagging at others? Or perhaps you experience monthly ebbs and flows in mood or motivation? These patterns aren’t just coincidences, they’re created by powerful, biological rhythms that govern much of your existence. Keep reading to learn how circadian and infradian cycles can influence everything from sleep patterns to hormonal changes, and discover practical tips for how to sync your lifestyle with nature’s beat. What Are Circadian and Infradian Rhythms? Among the intricate patterns of life are two distinct cycles: circadian and infradian. While the former pertains to your daily activities, the latter takes place over longer periods, often shaping the experiences that help define your life. Understanding how these biological cycles function can unlock insights about your health, mood, and productivity. Whether you’re an early bird or a night owl, here’s how circadian and infradian rhythms can affect your body’s unique tempo… [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Circadian Cycle The circadian cycle is a biological rhythm that operates on roughly a 24-hour schedule. This internal clock influences the release of hormones, sleep patterns, and even body temperature. In essence it’s the body’s natural response to light and darkness. During daylight hours, your body is primed for activity. You may feel energized and alert as sunlight cues the production of several hormones including dopamine and serotonin. During evening hours, melatonin takes over, preparing your body for rest. Disruptions to this cycle, such as working late at night or excessive screen time, can lead to various health issues. To cultivate a healthy circadian rhythm, consistency is key. Try going to bed and waking up at the same time every day. Also, try incorporating morning sunlight into your routine, which can help reset your internal clock. [/wc_box] [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Infradian Cycle Infradian cycles are longer biological rhythms that occur over a period of more than 24 hours. Unlike circadian rhythms, which reset every day, these cycles can span weeks or even months. A prime example of infradian rhythms is a woman’s menstrual cycle, which typically lasts about 28 days. Various hormonal changes during this time can affect a woman’s mood and energy levels. Different phases also might trigger bursts of energy and creativity or feelings of sadness or lethargy. These extended cycles can impact many areas of life, including energy levels, emotional states, reproduction, and overall well-being. Understanding the various challenges to your daily life can help you better navigate the emotional and physical challenges you may face along the way. [/wc_box] Circadian vs Infradian Rhythms Circadian and infradian rhythms can have different effects on your biological clock. While both types of rhythms are crucial for maintaining health, they interact uniquely with your lifestyle. Disruptions to circadian rhythms can lead to fatigue or sleep issues, while disturbances in infradian cycles may have an impact on reproductive health. Being aware of these nuances may help provide insights into how your biological function can vary over different timeframes, highlighting the importance of mindfully syncing with each rhythm. Impact of Different Rhythms on Animal Behaviors Did you know that the natural world also runs on circadian and infradian cycles? Animal behavior exhibits these differences in biological rhythms; nocturnal creatures thrive at night while diurnal ones bask in sunlight during the day. Also, some species migrate or breed based on seasonal cues that align with their internal clocks. Observing how these cycles can impact animal behavior should serve as a poignant reminder that we’re all part of a larger biological tapestry. Impact of Different Rhythms on Personal Experiences Circadian and infradian rhythms can affect humans in a variety of ways. For some, the morning sun acts as a natural alarm clock, signaling the start of a productive day. Others may struggle to wake up without an alarm clock blaring in their ear. Some individuals may notice shifts in sleep patterns during specific seasons. Longer days may energize them, while darker months may lead to feelings of fatigue. Each person’s journey through these rhythms is unique, forming an intricate balance that can impact daily choices and overall well-being. Here's the Latest Research on Circadian vs Infradian Rhythms Some exciting research on circadian and infradian rhythms has emerged in recent years. One study explored how the types of biological rhythms can interact with each other. This includes three different time scales: circadian (24-hour cycle), ultradian (less than 24 hours), and infradian (more than 24 hours).¹ The study also explored how the interaction between the different cycles may offer evolutionary advantages for species exposed to changing climatic conditions or different geographic locations. Another study evaluated the ways circadian and infradian rhythms may influence mental aging and the perception of time.² Less conventional is a study that looked at the influence of circadian and infradian rhythms on a specific type of fainting (vasovagal syncope) in young to middle-aged adults.³ As seen from these examples, research on circadian and infradian rhythms is ongoing and underscores the many ways our daily lives may be impacted by these cycles. Find Your Rhythm Circadian and infradian rhythms serve a unique purpose and can have a profound impact on your health and well-being. Circadian rhythms can keep you aligned with the day-night cycle, while infradian rhythms help establish longer patterns that can shape your physical and emotional experiences. Achieving the proper balance with these cycles can help support productivity, mood, and overall health. It also can encourage better self-awareness and empower you to make informed choices about rest, activity levels, and even nutrition aligned with your body’s needs. Personalizing your routine based on these biological cycles can help create harmony in your daily life. So, embrace your unique rhythms 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. Coomans, C. P., et al. The Times of Our Lives: Interaction Among Different Biological Periodicities. Frontiers in Neuroscience. 2015. DOI: 10.3389/fnins.2015.00422 2. Chronomics, human time estimation, and aging Halberg, et al Clin Interv Aging 2008; 3(4): 749-60 doi: 10.2147/cia.s4194 3. Zoghi, et al. Circadian and infradian rhythms of vasovagal syncope in young and middle-aged subjects Pacing Clin Electrophysiol 2008 Dec;31(12): 1
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Here's How PMS Relief+ Is a Game-Changer for Women's Health!
Ask any post-menopausal woman if she misses having her menstrual period and she’ll likely respond with a resounding, “No!” That’s because having a monthly period is difficult. Indeed, when you add in premenstrual syndrome (PMS) – characterized by mood swings, tender breasts, cramping, food cravings, fatigue, irritability, low mood and more – a woman’s monthly cycle can feel like a true hardship to endure. For some, it impacts well-being and daily functioning. Although severity varies, 90% of women report experiencing some PMS symptoms, according to research. You’d think modern medicine would have a solution for women, right? Well, not exactly. Over-the-counter pain relievers can offer temporary relief from some symptoms, but they aren’t a complete solution. They also come with health risks for sensitive digestive systems and when used too much. Other options are problematic too like birth control pills, antidepressants, and medicines designed to alter hormone levels. Thankfully, research and innovation have shown that certain herbal extracts, vitamins, and minerals can be truly useful in providing safe, natural support for lessening unwanted PMS symptoms. What is PMS? PMS encompasses the physical and emotional symptoms that many women experience after ovulation and before the start of their menstrual period – usually a week or two before menstruation begins. Women typically experience a few of PMS’s many symptoms, which may include any of the following: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Changes in appetite Food cravings Weight gain (due to water retention) Abdominal pain Back pain Low back pain Joint or muscle pain Bloating Headache Mood swings Acne Swelling and tenderness of the breasts Nausea Constipation Anxiety Low mood Irritability Anger Fatigue Restlessness Mood swings Crying [/wc_box] A small percentage of women (estimated to be 3-9%) may experience premenstrual dysphoric disorder (PMDD), which is a severe form of PMS that causes intensified irritability, low mood, or anxiety. While PMS happens to women of all menstruating ages, research suggests that it’s most common among women in their 30s. Family history, smoking, an irregular menstrual cycle, shorter or longer menstrual intervals, and stress are all common risk factors that can make symptoms even more pronounced. It isn’t clear why premenstrual syndrome develops, but there are theories. Specifically, pain and cramping – the hallmark symptoms of PMS and menstruation (also known as primary dysmenorrhea) – are believed to stem from uterine thickening and acute uterine contractions. More generally, researchers attribute PMS symptoms to hormonal fluctuations. Symptoms may happen when estrogen and progesterone levels start to fall dramatically after ovulation (when there’s no pregnancy). As hormone levels start to rise again after menstruation starts, the symptoms slip away within a few days. It’s believed that fluctuations in serotonin levels may play a role as well. Some women may simply have a genetic predisposition to PMS. In addition to over-the-counter pain relievers for cramps, conventional medicine may prescribe antidepressants and birth control hormone therapy to help manage PMS symptoms. But not every woman wants to tinker with her hormonal balance or brain chemistry – or take on risks. If you prefer a more natural approach, PMS Relief+ may be just the ticket. The Efficacious Ingredients of PMS Relief+ BrainMD has created a phenomenal, comprehensive formula that features a new, clinically studied and efficacious root extract, plus other proven nutrients to provide broad PMS support.* Aptly named, PMS Relief+, this natural, doctor-formulated supplement is a marvel for women’s health.* There’s now a safe, efficacious option for helping to lessen the misery-making symptoms of PMS.* Of the many PMS support supplements on the market, PMS Relief+ truly stands out because of its new key ingredient called Ginfort* Ginfort is an exceptionally high-quality, proprietary ginger root extract, and a 2023 study shows that it may help to reduce a number of symptoms associated with PMS.* Additionally, PMS Relief+ offers broad relief for a wide range of symptoms.* While most supplements are geared to address cramping symptoms, PMS Relief+ does that plus much more.* Here’s a closer look at its winning ingredients: 1. Ginfort Ginfort is a highly concentrated ginger root extract that contains a minimum of 26% Gingeroids, which are the primary actives in ginger known for their potent, mood-boosting, and anti-inflammatory properties. (For comparison, most ginger extracts contain only 5-6 % Gingeroids.) What’s more, PMS Relief+ uses the exact ginger extract (Ginfort) at the precise dose that was clinically proven to produce notable relief of PMS symptoms within the first 30 days of use.* Specifically, it was shown to help alleviate PMS-associated menstrual pain and cramping by 80%, fatigue by 92%, and back pain by 95%. These are truly remarkable results! Previously, other ginger extracts have been shown to help reduce 54% of total PMS severity, 52% reduction of physical symptoms, as well as help alleviate anxiousness, cravings, behavioral, and mood symptoms. 2. Vitamin B6 Women who struggle with PMS are often deficient in vitamin B6. Studies have found that women with PMS who supplement with vitamin B6 (50 mg or more a day) show remarkable reductions in PMS symptoms. 3. Vitamin B1 Some research suggests that supplementing with vitamin B1 can help both mental and physical symptoms of PMS. One 2021 study showed that after two months of supplementing with 100 mg of vitamin B1 significant reductions in PMS symptoms were on par with an OTC pain reliever. 4. Vitamin D It’s estimated that half of Americans are vitamin D deficient. Vitamin D supplementation of 1,000 IUs has been shown to reduce PMS symptoms such as pain and cramping as well as low mood. It’s also helpful in reducing PMS-related acne. 5. Magnesium Magnesium is another common deficiency in women with PMS. Research has shown that supplementing with magnesium for 30 days may be helpful in reducing PMS-related anxiousness and cravings. Additionally, 90 days of supplementation with magnesium may help reduce the severity of PMS-related pain and cramping, including a reduced need of OTC medication, research indicates. 6. Zinc Zinc supplementation is associated with a significant reduction in the duration of PMS-related pain and cramping after one month – and an even greater reduction after three months. PMS Relief+ Makes Sense When you have a doctor-formulated PMS supplement delivering the proper dosages of efficacious herbs, vitamins, and minerals with little to no side effects, you have a great natural option for relief!* Give PMS Relief+ a try if you struggle with PMS. If you aren’t fully satisfied with it, you can get your money back with our satisfaction guarantee. The only thing you have to lose are uncomfortable PMS symptoms!* At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about PMS 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.
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Why Is Exercise Important? How It Transforms Your Body & Mind
Let’s start with the bad news: Exercise is not a particularly good way to lose weight. I know. You’re shocked. Most people are. But if you’re sweating it out in the gym thinking it’s the golden ticket to weight loss, you’re going to be disappointed. Sure, exercise is amazing for a million reasons—it’s like the Swiss Army knife of health tools—but shedding pounds isn’t one of its superpowers. Maybe you’ve even experienced something like this for yourself. You hit the treadmill, burn a few hundred calories, and feel like a champ. But then, all it takes is one extra slice of pizza or that irresistible dessert, and you’ve wiped out all your hard work. And here’s the kicker—your body is smart. It adapts to your workouts, becoming more efficient, so you end up burning fewer calories over time for the same effort. Plus, let’s be honest, after a tough workout, isn’t your appetite just roaring? It’s like your body is begging for a reward, and before you know it, you’ve eaten back every calorie you burned, and then some. So, while exercise is absolutely essential for keeping your body and brain in tip-top shape, when it comes to weight loss, the real magic happens in the kitchen. (That’s why trainers always say, “You can’t outrun a bad diet.”) Does that mean you should give up on exercise? Hardly. While exercise may not be the most effective way to lose weight, it’s one of the most effective ways to keep it off. According to data from the National Health and Nutrition Examination Survey (NHANES), exercise is one of the best ways we know of to maintain weight loss over the long term. But keeping the weight you’ve lost off is only one thing on the long list of exercise benefits. Let’s take a look at some of why exercise is important. Why is Exercise Important? Exercise and Mitochondrial Health One of the most significant yet often overlooked benefits of exercise is its profound impact on mitochondrial function. Mitochondria, often referred to as the powerhouses of our cells, are tiny organelles responsible for producing the energy required for our cells to function. They play a critical role in converting nutrients from the food we eat into a biochemical called adenosine triphosphate (ATP), the energy currency of the cell. Everything “good” in terms of cellular function happens in the mitochondria. From detoxification to fat burning to energy production, these organelles are at the core of everything that happens with our health. Mitochondria are also involved in regulating cell growth, signaling, and apoptosis (programmed cell death), which are vital for maintaining healthy tissues and organs. Mitochondrial Dysfunction and Chronic Disease Mitochondria are so important that many functional medicine doctors and researchers consider mitochondrial dysfunction to be a cornerstone of numerous chronic diseases, including cardiovascular disease, diabetes, and neurodegenerative disorders. When mitochondria fail to function correctly, nothing goes right. Dysfunctional mitochondria can lead to a cascade of problems, including impaired energy production, increased oxidative stress, and inflammation—all of which contribute to the development and progression of chronic illnesses. All of which is to say—it’s in your best interests to keep your mitochondria happy and healthy. And fortunately, there are ways you can help make that happen. One of the best ones is to stay active every single day! Exercise vs. Movement: What’s the Difference? When we think about burning calories, most of us picture hitting the gym, pounding the pavement, or sweating it out in a spin class. But here’s a truth bomb: that 30-60 minutes of exercise doesn’t give you a free pass to sit around the rest of the day. In fact, it’s the other 23 hours—those little moments of movement you wouldn’t even think of as “exercise”—that really add up. So sure, your workout matters, but what you do between those workouts might matter even more. Walking to the mailbox, standing at your desk, taking the stairs, brushing your teeth while doing a little dance—these tiny movements can be calorie-burning gold. They keep your metabolism humming, your body engaged, and, believe it or not, they can add up to more calorie burn than your time in the gym. So, the next time you think you’re too busy for exercise, remember this: movement is everywhere, and it all counts. Don’t underestimate the power of these everyday actions—they could be the key to unlocking your healthiest self. Nutrients for Mitochondrial Health To support mitochondrial health, certain nutrients are particularly beneficial: Coenzyme Q10 (CoQ10): This powerful antioxidant helps protect mitochondria from oxidative damage and is essential for the production of ATP. L-Carnitine: This amino acid derivative is crucial for transporting fatty acids into the mitochondria, where they are burned for energy. Alpha-Lipoic Acid (ALA): Another potent antioxidant, ALA helps regenerate other antioxidants and supports mitochondrial function. (Don’t confuse this alpha-lipoic acid with the plant-based omega-3 fatty acid, alpha-linolenic acid, also, unfortunately, abbreviated as ALA!) B Vitamins: These vitamins, especially B1 (thiamine), B2 (riboflavin), B3 (niacin), and B5 (pantothenic acid), are essential cofactors in the mitochondrial energy production pathways. Magnesium: This mineral is involved in over 300 enzymatic reactions, including those necessary for ATP production. Mitochondria and Brain Health The health of your mitochondria is closely linked to brain function. The brain is an energy hog—it burns a lot of calories to keep it running. And being a calorie-intensive organ, it relies heavily on efficient mitochondrial function. Proper mitochondrial activity ensures that brain cells receive adequate energy to perform optimally. Conversely, mitochondrial dysfunction has been implicated in various neurodegenerative diseases, such as Alzheimer’s and Parkinson’s disease. Exercise enhances mitochondrial function not only in muscles but also in the brain. Regular physical activity stimulates the production of a wonderful compound that acts as Miracle-Gro for your brain cells: it’s called Brain-Derived Neurotrophic Factor (BDNF). And BDNF, in turn, supports mitochondrial health. Increased levels of BDNF promote the growth, maintenance, and survival of neurons, thus improving cognitive function and protecting against mental decline. The innovative work of Arthur Kramer, PhD, at the University of Illinois at Urbana-Champaign showed that adults performing moderate amounts of aerobic exercise actually grew new brain cells, increasing their brain volume by a not-insignificant amount. Disease Prevention Exercise is a powerful preventive tool that works against a variety of diseases. Engaging in regular physical activity has been shown to reduce the risk of developing several chronic conditions, including cancer and depression. Cancer Prevention: A meta-analysis published in the Journal of the National Cancer Institute reviewed data from multiple studies and concluded that higher levels of physical activity are associated with a reduced risk of several types of cancer, including colon, breast, and endometrial cancers. The analysis found that physically active individuals had a 20-30% lower risk of developing colon cancer and a 20-40% lower risk of breast cancer compared to those who were less active. This protective effect is thought to be due to exercise’s ability to regulate hormones, reduce inflammation, and improve immune function. Depression and Mental Health: A study published in JAMA Psychiatry investigated the effects of exercise on depression and found that physical activity can be as effective as medication or psychotherapy for some individuals. The study highlighted that regular aerobic exercise, such as walking, running, or cycling, significantly reduced symptoms of depression. This is attributed to exercise-induced changes in neurotransmitters like serotonin and norepinephrine, as well as the reduction of inflammation and stress hormones. Cardiovascular Disease: Research published in the New England Journal of Medicine examined the impact of exercise on cardiovascular health and found a strong correlation between physical activity and a lower risk of heart disease. The study demonstrated that individuals who engage in moderate to vigorous physical activity for at least 150 minutes per week have a 30% lower risk of developing cardiovascular disease. Exercise helps by improving blood pressure, cholesterol levels, and overall heart function. Diabetes Prevention: A landmark study from the Diabetes Prevention Program showed that lifestyle interventions, including exercise, significantly reduced the risk of developing type 2 diabetes in high-risk individuals. Participants who engaged in regular physical activity and lost a modest amount of weight reduced their risk of diabetes by 58% compared to those who did not make lifestyle changes. Exercise improves insulin sensitivity and helps regulate blood sugar levels. Brain Health and Exercise Since many are dedicated to brain health, it’s important to highlight the incredible benefits of exercise on cognitive function. Remember, in the aforementioned research by Arthur Kramer and his colleagues, mild aerobic exercise stimulated the production of Brain-Derived Neurotrophic Factor (BDNF), a crucial protein that supports the growth, maintenance, and survival of brain cells. Increased levels of BDNF lead to the growth of new neurons, enhancing brain plasticity and improving cognitive function. Conclusion Incorporating regular exercise into your routine is one of the best investments you can make for your overall health. While it may not be the most effective way to lose weight initially, its benefits for weight maintenance, mitochondrial health, disease prevention, and brain function are unparalleled. Embrace the power of exercise to achieve full-body wellness and support your journey to a healthier, happier life. References 1. Physical Activity and Cancer Risk: Moore, S. C., Lee, I. M., Weiderpass, E., Campbell, P. T., Sampson, J. N., Kitahara, C. M., Keadle, S. K., Arem, H., de Gonzalez, A. B., Hartge, P., Freeman, L. B., Linet, M. S., Beane Freeman, L. E., Berrington de Gonzalez, A., Adami, H. O., ... & Leitzmann, M. (2016). Association of Leisure-Time Physical Activity With Risk of 26 Types of Cancer in 1.44 Million Adults. JAMA Internal Medicine, 176(6), 816-825. https://doi.org/10.1001/jamainternmed.2016.1548 2. Effect of Exercise on Depression: Schuch, F. B., Vancampfort, D., Richards, J., Rosenbaum, S., Ward, P. B., & Stubbs, B. (2016). Exercise as a treatment for depression: A meta-analysis adjusting for publication bias. Journal of Psychiatric Research, 77, 42-51. https://doi.org/10.1016/j.jpsychires.2016.02.023 3. Physical Activity and Cardiovascular Health: Nystoriak, M. A., & Bhatnagar, A. (2018). Cardiovascular Effects and Benefits of Exercise. Frontiers in Cardiovascular Medicine, 5, 135. https://doi.org/10.3389/fcvm.2018.00135 4. Diabetes Prevention Program Research Group: Diabetes Prevention Program Research Group. (2002). Reduction in the incidence of type 2 diabetes with lifestyle intervention or metformin. The New England Journal of Medicine, 346(6), 393-403. https://doi.org/10.1056/NEJMoa012512
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The Top 10 Ways to Improve Your Emotional Well-being
According to the National Institutes of Mental Health – 51 percent of the U.S. population will suffer from a mental health issue at some point in their lives. Since people don’t want to be seen as different, foolish, or abnormal, fewer than half of those who suffer from mental health problems ever seek help. Sadly, the issue of mental health remains shrouded by misconceptions and harmful stereotypes.¹ If you’re one of the millions of people trying to overcome a mental health challenge, know that there’s hope for a lasting change. If you’re ready to take steps to healthier habits and need help getting out of an emotional rut, here are 10 tips for living a brain healthy and happy life... 10 Ways to Improve Your Emotional Well-being Take Care of #1 Like it or not, stress is a normal and unavoidable part of living. How you treat your body, and brain, may well determine your ability to function in an increasingly busy world. Taking care of yourself may require that you seek out additional help. Get a Move On Physical exercise is perhaps the single most important thing you can do to keep your brain healthy. Exercise can boost blood flow and other positive nutrients to the brain², increase your levels of dopamine and generate new brain cells that can help the brain self-regulate and calm down. Walking can help you clear your mind, decrease anxious thoughts, improve your mood and burn some calories all at the same time. 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 emotional well-being, focus your energy on people who are positive and engage in healthy habits. Get Quality Sleep Good sleep is essential for optimal brain and body health. Sleep helps repair and renew all the cells in the body. It gives the brain a chance to wash away toxins that build up during the day. It’s recommended that you get 7-9 hours of sleep each night. Know Your Numbers Since you can’t change what you don’t measure, having important health numbers at optimal levels is critical to brain function. To help with emotional well-being, be sure to periodically check your: Body mass index (BMI) – as your weight goes up, your brain function can go down Blood pressure (BP) – as your BP goes up, it can damage blood vessels and negatively affect the functioning of your brain Other important health numbers that can affect your brain – testosterone level, C-Reactive Protein (CRP), thyroid functioning, vitamin D level, fasting blood sugar, and hemoglobin A1c (HbA1c) Beware of Isolating Though isolating yourself during tough times may feel like the safest option, closing yourself off from the world can actually aggravate your problems. Resist the urge to shut out the individuals who can offer you encouragement and support – friends, family and trusted community or religious leaders. Learn to 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. Massages can lower the stress hormone cortisol while increasing the neurotransmitters dopamine and serotonin. Yoga can increase brain GABA, reduce anxious feelings and improve overall mood. Talk it Out Many people aren’t comfortable talking about their feelings. But opening up about personal issues can have big benefits for those who deal with emotional challenges. Whether in a support group or with a therapist, talking it out can reduce your sense of helplessness and provide relief from your struggles. Enjoy the Great Outdoors Engaging in outdoor activities is important for everyone's emotional well-being, especially for those who work a desk job. Whether you enjoy hiking, biking, horseback riding or just taking a walk with a friend, being outdoors has an overall positive effect on vitality. While enjoying the great outdoors, you’ll get the added benefit of natural sunlight. Daily exposure to appropriate levels (as little as 10 to 30 minutes a day) of direct sunlight can significantly boost vitamin D3 levels and help improve your mood. Get Some Nutritional Support Whether 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 mood and stress that can help turn your day around.* These brain-directed supplements have been formulated with the highest quality ingredients that can help you feel calm, content, and able to manage stress or mental strain.* NeuroLink BrainMD’s NeuroLink supports a diverse array of such key transmitters as adrenaline, 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.* 5-HTP- In the brain, 5-HTP is readily converted to serotonin to help maintain mental and emotional well-being, reduce anxious feelings, and promote calm and relaxation.* GABA- This amino acid regulates excitability of nerve circuits in the brain and is considered the brain’s main calming neurotransmitter.* Taurine- Taurine, an amino acid that helps stabilize our nerve cell electrical activity, is known to enhance GABA's calming effects.* Tyrosine- Tyrosine is required for the production of the neurotransmitter dopamine. Having sufficient tyrosine in the brain promotes mental clarity in dealing with stress.* Serotonin Mood Support Our brain produces the naturally soothing neurotransmitter called serotonin. Serotonin plays many important roles in the brain’s biochemistry and is involved in maintaining healthy mood and promoting feelings of calmness.* Serotonin Mood Support was developed to promote serotonin activity in the brain.* This formula includes: Vitamin B6- Vitamin B6 is fundamental to healthy nerve function.* Also, it's an essential cofactor for enzymes that make serotonin and other key transmitters.* Methylfolate- The pre-activated and most readily utilized form of the folate vitamin is methylfolate.* Methylfolate is paired with methyl-vitamin B12 to help ensure the brain makes sufficient melatonin (our sleep hormone) and has the biochemical tools for renewing and maintaining its nearly 200 billion cells.* Saffron- The world’s most expensive herb, saffron has a long history of traditional use for inducing happiness.* Saffron has consistently improved mood in many clinical trials.* Lifestyle habits such as consuming smart carbohydrates in moderation and taking a dietary supplement like Serotonin Mood Support can work together to elevate mood and promote calm.* Adopting these brain healthy habits can help to improve your emotional well-being so that you can live life to the fullest. 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. Clement, S., Schauman, O., Graham, T., Maggioni, F., Evans-Lacko, S., Bezborodovs, N., ... & Thornicroft, G. (2015). What is the impact of mental health-related stigma on help-seeking? A systematic review of quantitative and qualitative studies. Psychological Medicine, 45(1), 11-27. doi:10.1017/S0033291714000129 2. Zhang, R., Tomoto, T., Liu, J., Tseng, B. M., Pasha, E., Cardim, D., Tarumi, T., & Hynan, L. S. (2021). One-year aerobic exercise reduced carotid arterial stiffness and increased cerebral blood flow in amnestic mild cognitive impairment. Journal of Alzheimer’s Disease, 81(2), 1041-1052. doi:10.3233/JAD-190977
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Magnesium Supplement Benefits: Improve Sleep, Mood & More
Do You Get Enough Magnesium? If not, you should. There’s a reason why this powerful, versatile mineral is referred to as “essential". Magnesium Supplement Benefits Magnesium is a mineral nutrient that’s crucial for our health and survival. It’s required by a wide variety of our enzymes and other functional proteins, including practically all 300 energy-related enzymes that our cells depend on to make and use energy. This powerful nutrient is vital for the brain to think, for the heart to beat, and for practically all the body’s functions (Schwalfenberg & Genuis, 2017). Nutrient for Healthy Aging Magnesium is vital to the functioning of our 30 trillion cells. All of them require magnesium to generate the energy they need (Costello et al., 2016). It plays a significant role in DNA synthesis, gene maintenance, and telomere stability—the protective caps at the end of chromosomes that serve as markers of aging. Adequate magnesium levels may support longer telomeres, which are linked to healthier aging and longevity (Bo et al., 2020). Unfortunately, magnesium has been declining in our food supply due to soil depletion and food processing. Older adults are at greater risk of deficiency because of reduced digestive efficiency and chronic conditions that impact magnesium absorption. Taking a well-designed magnesium supplement can significantly improve energy levels, bone health, and overall quality of life for aging individuals. Total Brain Support Magnesium is beneficial for brain function. It regulates the electrical activity of neurons by balancing calcium activity, ensuring the brain’s electrical impulses remain steady. This regulation helps prevent overexcitement of neurons, which can lead to cognitive dysfunction and mood imbalances (Barbagallo & Dominguez, 2017). Magnesium supports neurotransmitter activity, memory, and learning, making it essential for cognitive performance. Taking magnesium supplements has been shown to reduce stress, promote calmness, and enhance mental clarity (Kirkland et al., 2018). For those experiencing mood swings, brain fog, or sleep disturbances, magnesium is a natural and effective solution. Heart and Circulatory Support Magnesium is fundamental for cardiovascular health. It regulates the heart’s rhythm by counterbalancing calcium’s role in muscle contraction. Sufficient magnesium levels ensure smooth muscle relaxation, supporting optimal heart rate and blood vessel tone (Zhang et al., 2017). Studies show that magnesium promotes healthy blood pressure and reduces the risk of cardiovascular disease by improving vascular function and lowering inflammation (Rosique-Esteban et al., 2018). Known as “the relaxation mineral,” magnesium also helps prevent palpitations, supports adrenaline regulation, and improves sleep quality—all essential factors for heart health. Fortify Your Defenses Magnesium plays a crucial role in immune defense and inflammatory balance. Low magnesium levels have been associated with elevated C-reactive protein (CRP), a marker of inflammation that increases the risk of chronic diseases (Mazur et al., 2015). Adequate magnesium supports immune function by regulating calcium activity and maintaining healthy cellular defenses. Magnesium also protects against kidney stones, abdominal pain, and calcium-related heart issues by preventing excessive calcium build-up, which can lead to calcification in tissues. Workout Relief Magnesium is essential for muscle function and recovery. During exercise, magnesium regulates calcium levels in skeletal and smooth muscles, allowing for efficient contraction and relaxation. Deficiency can lead to cramps, spasms, and fatigue, making supplementation critical for athletes and active individuals (Volpe, 2015). Sweating during workouts depletes magnesium stores, which can impact performance. Taking magnesium before or after exercise can help restore energy, reduce muscle soreness, and prevent cramps. It also aids in muscle repair during sleep, supporting faster recovery and improved endurance. Healthy Pregnancy Magnesium is vital for maternal and fetal health. It supports proper growth, bone development, and neurological function in the developing baby. Pregnant women require higher magnesium intake to reduce the risk of complications such as preeclampsia, gestational diabetes, and preterm labor (García-González et al., 2019). Magnesium also helps mothers maintain healthy blood pressure, prevent muscle cramps, and support relaxation during pregnancy and breastfeeding. Ensuring adequate magnesium levels is beneficial for both mother and baby throughout this critical period. Types of Magnesium in Supplements Magnesium Citrate Magnesium citrate is one of the most bioavailable forms of magnesium, meaning it is easily absorbed by the body. It is particularly beneficial for individuals with digestive concerns, as it helps alleviate constipation by drawing water into the intestines. This form is ideal for overall magnesium supplementation and supports energy production, muscle relaxation, and heart health. Magnesium Malate Magnesium malate combines magnesium with malic acid, a natural compound found in fruits. It is particularly effective for reducing muscle fatigue and improving energy production. Athletes and individuals with chronic pain conditions, such as fibromyalgia, may benefit from magnesium malate for its ability to relieve soreness and promote recovery. Magnesium Glycinate Magnesium glycinate is bound to glycine, an amino acid that supports relaxation and calmness. This form is gentle on the stomach and is ideal for individuals seeking relief from stress, anxiety, and sleep disturbances. It also supports muscle function, cardiovascular health, and nervous system balance. What Are the Signs of Low Magnesium? The CDC reports that over half of Americans do not meet the recommended daily intake of magnesium (CDC, 2021). Factors such as poor diet, alcohol use, stress, medications, and chronic illnesses contribute to this deficiency. Signs of low magnesium include: Irritability or mood changes Fatigue and muscle weakness Cramps or spasms Sleep disturbances Brain fog or poor concentration Since magnesium levels in the blood may remain stable until severe deficiency occurs, a red blood cell magnesium test provides a more accurate measure. BrainMD’s Magnesium Chewable Vitamins Magnesium Chewables are formulated with three highly absorbable forms of magnesium: magnesium citrate, magnesium malate, and magnesium glycinate.* These forms are superior to magnesium oxide, which is poorly absorbed by the body.* Each delicious citrus-flavored chewable provides 150 milligrams of magnesium, supporting optimal brain, heart, and muscle health.* They are free from common allergens, sugar, artificial additives, and are suitable for vegans and individuals of all ages.* Simply chew one tablet at a time, followed by water, for easy and effective magnesium support.* At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Magnesium Chewables 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. Scientific References: Barbagallo, M., & Dominguez, L. J. (2017). Magnesium and aging. Current Pharmaceutical Design, 23(27), 4040-4047. https://doi.org/10.2174/1381612823666170706145007 Bo, S., Pisu, E., & Grassi, G. (2020). Magnesium and aging. Nutrients, 12(4), 1166. https://doi.org/10.3390/nu12041166 Centers for Disease Control and Prevention (CDC). (2021). National Health and Nutrition Examination Survey (NHANES). Retrieved from https://www.cdc.gov/nchs/nhanes/index.htm Costello, R. B., Elin, R. J., & Rosanoff, A. (2016). Magnesium and health outcomes: An evidence-based review. Advances in Nutrition, 7(2), 368-383. https://doi.org/10.3945/an.115.009720 García-González, A., Mendoza-Morales, L., & León-Pedroza, J. (2019). Magnesium in pregnancy. Obstetrics and Gynecology Science, 62(3), 151-159. https://doi.org/10.5468/ogs.2019.62.3.151 Mazur, A., Maier, J. A., & Rock, E. (2015). Magnesium and the inflammatory response. Magnesium Research, 28(3), 92-98. https://doi.org/10.1684/mrh.2015.0388 Rosique-Esteban, N., Guasch-Ferré, M., & Hernández-Alonso, P. (2018). Dietary magnesium intake and cardiovascular risk. Journal of the American Heart Association, 7(10), e008339. https://doi.org/10.1161/JAHA.117.008339 Schwalfenberg, G. K., & Genuis, S. J. (2017). The role of magnesium in clinical healthcare. Scientifica, 2017, 4179326. https://doi.org/10.1155/2017/4179326 Volpe, S. L. (2015). Magnesium and the athlete. Current Sports Medicine Reports, 14(4), 279-283. https://doi.org/10.1249/JSR.0000000000000164 Zhang, X., Li, Y., & Del Gobbo, L. C. (2017). Effects of magnesium supplementation on blood pressure. Hypertension, 70(2), 324-333. https://doi.org/10.1161/HYPERTENSIONAHA.117.09432
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These Are 4 of the Top Ways to Have a Non-toxic Period
Have you ever considered your exposure to toxic chemicals in feminine hygiene products? Protecting your health from everyday chemicals can seem like a never-ending feat. But this is an area where a few adjustments can drastically reduce your exposure, and it’s an important one. Here’s why. From the onset of menstruation until menopause, women, on average, will use approximately 11,000 menstrual products. And while menstruation is only several days a month, that adds up quickly. It’s been estimated to be about five years! That means five years of exposure to whatever chemicals are found in your tampons, pads, and panty liners to sensitive and highly permeable areas of your body. There’s also the over-the-counter medication women take to address the swelling, headaches, and cramping that accompany the menstrual cycle. They also come with health risks for sensitive digestive systems and with too much use. The good news is that you can change your period game. It simply requires switching to natural means for reducing unwanted symptoms that come with your monthly menstruation and choosing safer products for your body. Here are some top tips for how to have a non-toxic period. The Problem with Typical Menstruation Products A few disturbing studies published recently show that women’s feminine products contain a number of concerning chemicals. Researchers of a scientific review published in April 2024 in the International Journal of Obstetrics and Gynecology were concerned menstrual products may include harmful chemicals from manufacturing processes and due to their fragrance, nonstick and antimicrobial properties. Because vaginal and vulvar tissue is highly permeable, they worried chemicals would be readily absorbed. The review, which analyzed a total of 15 papers dating back 10 years, measured chemicals in menstrual products and human biomarkers of chemical exposure. They found that menstrual products contained measurable levels of a range of endocrine-disrupting chemicals. Among the chemicals found were phthalates, volatile organic compounds, parabens, environmental phenols, fragrance chemicals, dioxins and dioxin-like compounds – many of which are hormone disrupters – also known as endocrine-disrupting chemicals (EDCs). While exposure levels were low, the researchers expressed concern for females with reproductive health conditions for which EDCs are a risk factor. Another study from June 2024 tested 14 different tampon brands (organic and non-organic) for 16 different metals and found measurable concentrations of them all – the most concerning being lead, cadmium, and arsenic. While all the concentrations were low, there are no safe levels of certain metals such as lead. As humans in the modern world, we are continually exposed to these types of concerning chemicals and compounds in so many products. It’s not clear what the cumulative risks are. There are other types of period products that are of concern. While over-the-counter douching products are marketed to women suggesting that cleaning of the vagina is necessary after menstruation, medical research shows that this isn’t true. In fact, douching can be harmful. Research suggests that vaginal douching is associated with adverse gynecologic and reproductive outcomes. That’s because douching disrupts the pH of the vagina, setting the stage for infections. The vagina doesn’t require cleansing with water or any kind of liquid. As mentioned, products to address unwanted symptoms from menstruation such as over-the-counter pain relievers may cause digestive issues and can be harmful when they are overused. And not all women want to use other options for period-related symptoms such as birth control pills and antidepressants as they tinker with the body’s sex hormones and brain chemistry. 4 Ways to Have a Non-toxic Period Thankfully, there are non-toxic ways to manage menstruation and menstrual symptoms! Here are several. 1. Menstrual Cup A PFA-free, medical-grade silicone menstrual cup is a safe, non-toxic option for your period. A menstrual cup is a small, flexible receptacle that’s inserted into the vaginal canal and over the cervix (similar to a contraceptive diaphragm) to catch and collect menstrual fluids. The cup is then removed, emptied, rinsed, and reinserted every 12 hours (or sooner, depending on the amount of flow). It requires cleaning after you finish menstruating, and it can be used for years. A menstrual cup also saves the environment from throw-away tampons and pads! Additionally, because menstrual cups allow the vagina to maintain a healthy pH, there’s less risk of common bacterial infections. It can also hold more menstrual fluids than tampons and pads and doesn’t interfere with sexual intercourse. Menstrual cups come in different sizes, so it may take a month or two for you to find the right fit and get used to using it. Note: Although extremely rare, like tampons, a menstrual cup does come with a small risk of more serious bacterial infections. 2. Period Underwear Period underwear are an excellent non-toxic option for menstruation. They’re just like a regular pair of underwear, but they have multiple layers made up of different fabrics, designed to absorb fluid, minimize odor, and prevent leakage. They just need to be changed every 10-12 hours. The fact that they’re washable makes them eco-friendly and economical too. Since they’re outside the vagina, there’s no threat of serious vaginal bacterial infections. However, the type you buy is important. Because they typically have water-repellent and leakproof features, they could have PFAs. Be sure to choose PFA-free, organic menstruation underwear. It’s the safest, non-toxic period underwear you can choose. 3. No Washing Necessary Your vagina doesn’t need to be washed after menstruation. Health experts say that the only maintenance that needs to be done is washing the vulva, preferably with a clean washcloth and warm water. You can use a mild soap if you’d like (being careful to use it only outside the vagina). Choose natural soap that has no antibacterial agents, irritating ingredients, or “fragrance.” Fragrance is a catch-all for possibly a number of harmful ingredients since manufacturers don’t need to disclose what is in the fragrance. 4. Take a Natural Supplement for Symptoms Instead of reaching for an over-the-counter pain reliever for unwanted symptoms during menstruation, choose a non-toxic, efficacious, natural supplement instead. PMS Relief +, BrainMD’s new doctor-formulated supplement features Ginfort, which is a proprietary ginger root extract that has been shown in research to help reduce a number of symptoms associated with PMS and menstruation. The formula additionally includes clinically studied nutrients (vitamins B1 and B6, vitamin D, magnesium, and zinc), which may provide anti-inflammatory and mood-boosting benefits, as well as help reduce the pain and cramping associated with menstruation. Time for Adjustment When you’re used to tampons, pads, and other practices to manage your menstruation, switching to these new, non-toxic products and practices will take time to adjust to. To stay motivated to make the change, just remember that you’ll be protecting your health, helping the environment, and saving money! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about PMS Relief+ and our full list of brain healthy supplements, please visit us at BrainMD.
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Try This Proven Trick to Help You Create a New Habit
Are you ready to make a change in your life and start a new habit? Or, have you tried to reach a goal, but for some reason, you can’t stick with it? If you answered yes to either question, you need to try this little proven trick to help you out. Find Your Why Here’s the trick to build new habits that stick and create lasting change: find your why. It seems so simple, yet finding your why is essential if you want to build new habits that last. Habits are important because they’re the building blocks of your daily life. They organize behaviors that will either help you reach your goals and desires, or not. Small changes can have a big impact. Here are just a few examples of small lifestyle habits that can positively affect your life over time: A moment of daily gratitude can lead to greater contentment and optimism Drinking more water can improve your energy, digestion, and overall health A daily walk can lead to lower stress, increased energy, and improved health Small changes in your diet can have a significant impact over time Developing a morning routine can have a positive domino effect on your entire day Consistency is Key If you know that adding a new habit is going to improve your life, why can it be so hard to stick to it? It likely comes down to the concept that you haven’t really considered why it matters to you. Why is it important for you to implement that specific habit? What do you really want? Let’s look at an example. Maybe you want to take a daily walk. At first, you’re excited about your new goal and wake up a little earlier to walk in the morning. When you don’t get your walk in before work, you make sure to take one after dinner. You’re consistent for a few days, maybe even weeks, but then the newness of your goal wears off and life gets in the way. You don’t wake up early enough, and you’re tired after work, or it’s raining out, and you don’t take your daily walk consistently anymore. Does this sound familiar? Digging deep and considering what you really want can significantly increase the likelihood of achieving consistency and creating real change. How To Find Your Why to Build Healthy Habits It starts with the simple question, “Why do I want to do this?” Or, “Why does this habit matter?” Keep asking cascading “why’s” to get to the true bottom of why you want to have your new habit in the first place. It may feel uncomfortable at first, but take a minute, and really ask yourself why you’re trying to make the change. In the walking example, if you were to ask yourself why you want to walk each day, it may come down to a deeper desire for greater health, more energy, or loving your body. If you’re more of a visual person, try writing down your reason for building new habits. Journal about your reasons. Post it up somewhere you can see. Your reason for a habit may be just one thing, or it may be multiple things. Finding your reason can help you better live your life with direction and intention. Your why is your compass. Your mind is powerful. When you discover your why, it will be able to help you stay on course to create new habits and reach your goals. Visualize and affirm what you want, and you’ll likely attract more of it into your life. Setting Intentions vs. Setting Goals If you aren’t sure what your habits or your goals are that you want to set, work backwards and think about your intentions first. The broader the better. Think of an intention as something that gives you focus and direction. A goal relates to a specific action. It’s a means to an end. On the other hand, an intention looks at the bigger picture. Intention is often related to a feeling. An intention and a related goal might look like this: Intention: I want to feel peace. Goal: I will start my day with a gratitude practice. Intention: I want to feel energized. Goal: I will go to bed at a certain time each evening. Intention: I want to be more organized. Goal: I will spend 5 minutes decluttering each day. Understanding what you value can lead you to find the best goals and habits that will help you get what you really want. In taking the time to find your why, you might find different habits that will better serve you. Be open to making adjustments along the way. What is Motivating You? External motivation can only take you so far. In fact, feeling like you have to do something to avoid a negative consequence or receive a reward doesn’t create lasting change. Internal motivation is more effective, by far. It’s possible to develop more internal motivation – the motivation to do something because you enjoy it or because it challenges you. Find ways to make your goals fun Find meaning in your goals by connecting them to your values Look for opportunities to serve others Research shows that when you connect to a deeper purpose for doing something, you’ll be happier and more successful. Internal motivation provides its own incentives. External motivation relies on outside forces, which can eventually lead to burnout and failure in the long run. Live Your Best Life It’s a simple trick, but it really works. Before you jump into creating new habits, take a moment to consider why you want to do it. When you know your why, it will be easier to push through when unexpected obstacles come your way, or you just don’t feel like doing that thing. Because, we all have those days. You will be able to pivot, try again, and stick with your habits that will help you create lasting change and the life that you really want. 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.
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Here Are 10 of the Healthiest Ways to Celebrate Labor Day
Traditionally, the Labor Day weekend is a much-needed break when you can spend some quality time with friends and family. One staple of Labor Day celebrations is an array of delicious foods. But, when faced with so many tempting treats, how can you enjoy the holiday while maintaining the discipline of a brain-healthy diet? To avoid the many diet pitfalls that can come with Labor Day gatherings, keep these helpful tips in mind… 10 of the Best Ways to Stay Healthy on Labor Day 1. Make a Plan As Benjamin Franklin once said, “If you fail to plan, you are planning to fail!” Be sure to establish a nutritional game plan before you’re presented with unhealthy foods. List the temptations you’re likely to face and strategize how to address them. It can be as simple as writing out your goals or biggest challenges. Put them where you can see them and read them regularly. You’ll be surprised at how much easier it is to make healthier meal choices when you plan ahead. 2. Grill Healthy Many Labor Day celebrations center around a backyard barbeque. If you’re hosting a party, make sure to offer your guests healthy options. Instead of the traditional greasy hamburgers and toxic hotdogs, grill up some free-range chicken breasts or wild-caught salmon, trout, or other cold-water fish. You can also make kabobs with your favorite vegetables and lean, free-range beef or simply grill vegetables as a nutritious side item. There are many ways to grill healthy, so get creative! 3. Pack a Snack Emergency rations can be a lifesaver if you get a snack attack. The best way to keep your blood sugar balanced is to eat a healthy snack every 3-5 hours.¹ Examples of healthy snacks are “no sugar added” dried fruits (raisins, cranberries, and cherries), vegetables (baby carrots, celery, and snap peas), and nuts (almonds and walnuts). These natural snacks are portable and helpful for fending off hunger between meals. 4. Stay Hydrated Every system in the human body needs water to function. Your brain is roughly 75% water,² so avoid anything that dehydrates it. It’s recommended that adults drink plenty of water throughout the day. If you drink a glass of water 30 minutes before a meal, you’ll likely eat less and still feel satiated. 5. Eat from the Rainbow Colorful fruits and vegetables, such as blueberries, spinach, kale, collard greens, bell peppers, and squash, have tremendous health benefits. They provide an enormous array of vitamins, minerals, flavonoid antioxidants, anti-free radical carotenoids, and thousands of other substances that promote good health. Plant foods also can help balance healthy inflammatory response, which lowers your exposure to brain, heart, blood pressure, blood sugar, joint, or gastrointestinal problems. 6. Limit Alcohol Though present at many Labor Day gatherings, alcohol should be limited or avoided altogether. From the outset, ensure that your celebration won’t be ruined by the bad decisions that can come from excessive alcohol consumption. Alcohol is a triple whammy: it’s high in calories, is bad for the health of your brain, and lowers your resistance to temptations. You’ll need all your willpower to avoid the cheese dip and scrumptious-looking desserts, so staying sober is an all-around wise choice. 7. Fill Up First Before going to a gathering where you know unhealthy foods will be served, eat a brain-healthy meal (one low in carbs and high in protein and vegetables) before you go. That way, you won’t feel hungry and will be less tempted to eat foods that are high in unhealthy fat and sugar. Make sure to leave some room for any healthy foods that might be served at the party. 8. Use Smaller Plates Get rid of large clunky entrée plates and try eating your snacks and meals on smaller appetizer-size plates (or salad bowls) for better portion control. Though it’s an optical illusion, the same amount of food looks larger on a smaller plate than it does on a larger plate. In fact, research³ from Cornell University and Georgia Institute of Technology shows switching from a 12-inch to a 10-inch plate can help you eat 20-25% fewer calories. 9. Just Say No Practice saying “no, thank you.” Remember to be firm, but kind. It’s okay to tell a food-pushing host you don’t want seconds. An example of how to politely decline the offer of unhealthy food is to say, “Oh, that looks really delicious, but I’m too full right now. But thanks for asking!” 10. Reclaim Desserts Desserts are the downfall of many people, especially during parties. The danger inherent in a dessert bar is that the abundance and variety of options can tempt you into trying more than one selection or going back for seconds when a particular treat tantalizes your taste buds. It’s best to skip the dessert bar altogether. If you’re hosting a party, offer guests healthy alternatives. Serve up kabobs made from an assortment of fresh fruits or try Chunky Monkey Frozen Bananas. Your kids will love them! The BrainMD team wishes you and yours a safe, healthy, and happy Labor Day! 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. Roland, J. (2024, April 12). How does eating affect your blood sugar? Healthline. https://www.healthline.com/health/how-does-eating-affect-your-blood-sugar 2. Zhang, J., Zhang, N., Du, S., He, H., Xu, Y., Cai, H., Guo, X., & Ma, G. (2018). The effects of hydration status on cognitive performances among young adults in Hebei, China: A randomized controlled trial (RCT). International Journal of Environmental Research and Public Health, 15(7), 1477. https://doi.org/10.3390/ijerph15071477 3. Van Ittersum, K., & Wansink, B. (2012). Plate size and color suggestibility: The Delboeuf illusion’s bias on serving and eating behavior. Journal of Consumer Research, 39(2), 215–228. https://doi.org/10.1086/662615
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Best Foods for Healthy Aging and Longevity
Let’s face it: Aging isn’t always fun. You start to notice wrinkles that weren’t there the night before (or so it seems). Fat seems to accumulate exactly where you don’t want it to accumulate, and it happens much more often than it used to. Your muscles seem smaller, or, at least sometimes, weaker. And you get tired a lot more easily. That’s the bad news. The good news is that there are millions of people on the planet to whom the above description doesn’t apply. Ruth Bader Gizburg went to the gym regularly up till the time she died at 87. When her fellow Supreme Court Justice John Paul Stevens retired in 2010 at the age of 90, he told the press that he was delighted to now have more time for playing tennis. (And he was serious!) You might make from those examples that a good health and longevity strategy would be to choose Supreme Court Justice as a career. But it’s not just these isolated examples. There are people all over the planet running marathons in their 80’s, winning senior tennis tournaments or shepherding sheep in their 90’s, or just living out wonderful, ordinary, productive lives lasting a full century—like the 101-year old woman teaching Tai Chi in the Netflix documentary “Live to 100”. It would be tempting to resolve the built-in cognitive dissonance here with a simple theory, like, “oh well, it’s all genetics”. The only problem with that theory, attractive as it might be, is that it’s wrong. While genetics certainly influence predispositions to certain diseases and conditions, they account for only about 20-30% of the factors contributing to longevity. There is a wise old saying that goes, “Genetics loads the gun, but environment pulls the trigger”. The majority of factors that determine health and longevity, including diet, exercise, stress management, and social connections, fall under lifestyle and environmental influences. Which brings us to food, the main subject of this article. Some foods, as shown by multiple epidemiological studies on a wide variety of populations, are simply associated with better health. When we delve into the “why,” we consistently find evidence that these foods are loaded with antioxidants, anti-inflammatory compounds, and anticancer agents. These benefits are largely due to a huge array of plant chemicals known as polyphenols—a broad category of naturally occurring compounds found in plants. Examples include the flavanol quercetin, the stilbene resveratrol, the lignans found in flaxseed, the catechins in green tea, and cocoa flavanols. Let’s look at some foods with the highest likely rate of return when it comes to longevity and health. Best Foods for Healthy Aging & Longevity Wild Salmon: The Omega-3 Powerhouse Wild salmon is often hailed as one of the healthiest foods you can eat, and for good reason. It's an excellent source of high-quality protein, which is essential for maintaining muscle mass, especially as we age. But what really sets salmon apart is its rich content of omega-3 fatty acids, particularly EPA and DHA. These essential fats are crucial for heart and brain health, as they help reduce inflammation, lower triglyceride levels, and support cognitive function. Moreover, omega-3s play a key role in protecting against neurodegenerative diseases, making wild salmon a valuable addition to a diet aimed at longevity. The high levels of vitamin D in wild salmon also contribute to bone health, which becomes increasingly important as we get older. By incorporating wild salmon into your diet, you're not only enjoying a delicious meal but also providing your body with nutrients that support long-term health and vitality. Grass-Fed, Pasture-Raised Meat: A Nutrient-Rich Protein Source Grass-fed, pasture-raised meat is more than just a high-quality protein source; it offers a wealth of nutrients that are particularly beneficial for aging well. Compared to conventional grain-fed meat, grass-fed options contain higher levels of omega-3 fatty acids, which are known to support heart health and reduce inflammation. Additionally, grass-fed meat is richer in conjugated linoleic acid (CLA), a fatty acid that has been shown to help reduce body fat and improve immune function. Moreover, grass-fed meat provides essential nutrients like vitamin B12, zinc, and iron, all of which play critical roles in maintaining energy levels, supporting the immune system, and ensuring proper neurological function. These nutrients are especially important as we age, as they can help prevent deficiencies that often lead to fatigue, weakened immunity, and cognitive decline. Incorporating grass-fed, pasture-raised meat into your diet can support muscle maintenance, reduce inflammation, and provide essential nutrients that promote overall health and longevity. Swiss Chard: A Nutrient-Dense Leafy Green Swiss chard may not always be in the spotlight, but it is a powerhouse of nutrients that supports various aspects of health, especially as we age. This leafy green is exceptionally rich in vitamins K, A, and C, all of which play crucial roles in maintaining bone health, supporting vision, and boosting the immune system. Vitamin K, in particular, is vital for bone mineralization and blood clotting, making Swiss chard an excellent choice for those looking to strengthen their bones and prevent osteoporosis. In Jonny Bowden's classic book, "The 150 Healthiest Foods on Earth," Swiss chard was singled out as the most surprising superfood for its huge array of beneficial plant chemicals in a high-fiber, low-calorie package. These plant chemicals, including antioxidants like betalains and flavonoids, help combat oxidative stress and inflammation, protecting against chronic diseases and promoting healthy aging. In addition to its vitamin content, Swiss chard is a great source of magnesium, an essential mineral involved in over 300 biochemical reactions in the body, including muscle function and heart rhythm regulation. Magnesium is also important for maintaining healthy blood pressure levels and reducing the risk of cardiovascular disease. Incorporating Swiss chard into your diet can provide a wide range of nutrients that support overall health, making it a valuable addition to a longevity-focused diet. Walnuts: A Brain and Heart-Healthy Nut Walnuts are often celebrated as one of the best nuts for brain health, thanks to their unique combination of nutrients. They are rich in omega-3 fatty acids, specifically alpha-linolenic acid (ALA), which has been shown to reduce inflammation and support cardiovascular health. Omega-3s are crucial for maintaining healthy cell membranes, particularly in the brain, where they play a role in cognitive function and neuroprotection. In addition to omega-3s, walnuts are packed with antioxidants and polyphenols, including ellagitannins, which have been linked to reduced oxidative stress and inflammation. This antioxidant capacity helps protect against chronic diseases, including heart disease and certain cancers. Walnuts are also a good source of plant-based protein and dietary fiber, both of which contribute to satiety and overall digestive health. Furthermore, studies have suggested that regular consumption of walnuts may improve brain function and slow the progression of age-related cognitive decline. This makes them a valuable addition to the diet for promoting longevity and maintaining mental sharpness. Seaweed: A Nutrient-Rich Marine Superfood Seaweed is a lesser-known but incredibly nutritious food that offers a variety of health benefits, particularly as we age. It's a fantastic source of iodine, an essential mineral that supports thyroid function. The thyroid gland plays a critical role in regulating metabolism, energy levels, and overall hormonal balance. Proper thyroid function is crucial for maintaining a healthy metabolism, which can become more challenging as we age. Beyond iodine, seaweed is rich in dietary fiber, particularly soluble fiber, which can help support gut health by promoting the growth of beneficial gut bacteria. This is important because a healthy gut microbiome is linked to improved immune function, better digestion, and even enhanced mood and cognitive function. Seaweed also contains a range of antioxidants, including carotenoids and flavonoids, which help protect cells from damage caused by free radicals. This can reduce inflammation and lower the risk of chronic diseases such as heart disease and certain cancers. Additionally, seaweed is a good source of essential minerals like calcium, magnesium, and potassium, which are important for bone health and maintaining proper electrolyte balance. Including seaweed in your diet, whether through sushi, seaweed snacks, or adding it to soups and salads, can provide a wide array of nutrients that support overall health and longevity. Fermented Foods: The Gut Health Champions Fermented foods, such as kimchi, sauerkraut, yogurt, and kefir, are rich in probiotics, which are beneficial bacteria that support gut health. A healthy gut microbiome is crucial for overall health, as it plays a significant role in digestion, immune function, and even mental well-being. The gut-brain axis, a bidirectional communication system between the gut and the brain, underscores the importance of maintaining a healthy balance of gut bacteria for cognitive function and emotional health. The probiotics found in fermented foods can help maintain this balance, promoting a diverse and thriving microbiome. This diversity is associated with improved digestion, better nutrient absorption, and a stronger immune response. Moreover, a healthy gut can help reduce inflammation, which is linked to a variety of chronic diseases, including heart disease, diabetes, and autoimmune conditions. In addition to probiotics, fermented foods are also a source of prebiotics—compounds that feed beneficial bacteria. This dual benefit makes fermented foods particularly powerful for supporting gut health. Regular consumption of fermented foods can lead to improved digestion, reduced bloating, and enhanced overall well-being, making them a valuable addition to a diet focused on longevity and healthy aging. Berries: Antioxidant-Rich Powerhouses Berries, such as blueberries, strawberries, raspberries, and blackberries, are not only delicious but also packed with nutrients that support healthy aging and longevity. They are rich in antioxidants, particularly anthocyanins, which give them their vibrant colors. These antioxidants help neutralize free radicals in the body, reducing oxidative stress and inflammation, which are linked to aging and many chronic diseases. Berries are also a great source of dietary fiber, which supports digestive health and helps regulate blood sugar levels. This is especially important for preventing insulin resistance and type 2 diabetes, conditions that can negatively impact overall health and longevity. The high fiber content in berries also promotes a feeling of fullness, which can aid in weight management—a key factor in maintaining health as we age. Moreover, studies have shown that regular consumption of berries can improve cognitive function and slow the progression of age-related cognitive decline. This is believed to be due to the high levels of flavonoids and other polyphenols in berries, which support brain health by enhancing communication between brain cells and reducing inflammation. Including a variety of berries in your diet can provide numerous health benefits, making them a sweet and nutritious choice for supporting a long and healthy life. Turmeric: The Golden Spice for Inflammation Turmeric, often recognized for its vibrant yellow color, has been used for centuries in traditional medicine for its potent anti-inflammatory and antioxidant properties. The primary active compound in turmeric is curcumin, which has been extensively studied for its ability to reduce inflammation—a key factor in many chronic diseases, including heart disease, cancer, and neurodegenerative conditions. Curcumin works by inhibiting various molecules involved in the inflammatory process, making it a powerful natural remedy for conditions like arthritis and other inflammatory disorders. Additionally, curcumin has been shown to enhance the body's antioxidant defenses, helping to neutralize free radicals and protect cells from damage. This dual action makes turmeric particularly valuable for supporting healthy aging and reducing the risk of chronic diseases. Furthermore, turmeric's benefits extend to brain health. Curcumin has been shown to cross the blood-brain barrier, where it may help protect against age-related cognitive decline and improve overall brain function. Some studies suggest that it may even play a role in promoting the growth of new neurons, which is crucial for maintaining cognitive abilities as we age. Incorporating turmeric into your diet, whether through cooking, supplements, or beverages like golden milk, can provide a range of health benefits. However, it's important to note that curcumin is not easily absorbed by the body, so combining turmeric with black pepper (which contains piperine) can enhance its bioavailability. Dark Chocolate: A Delicious Source of Flavanols Dark chocolate, particularly varieties containing 70% cocoa or higher, is more than just a delicious treat—it’s a powerful source of antioxidants, specifically flavanols. These compounds have been shown to have various health benefits, including supporting heart health by improving blood flow and lowering blood pressure. Flavanols also help reduce inflammation and oxidative stress, which are key factors in aging and the development of chronic diseases. One of the most exciting aspects of dark chocolate is its potential benefits for brain health. Flavanols in dark chocolate may enhance cognitive function by increasing blood flow to the brain and supporting the growth of neurons. This can improve memory and learning abilities, making dark chocolate a valuable addition to a diet focused on healthy aging. Moreover, dark chocolate contains mood-enhancing compounds such as theobromine and phenylethylamine, which can help improve mood and reduce stress. It also provides a small amount of magnesium, which is important for nerve function and overall relaxation. When choosing dark chocolate, it's important to opt for high-quality, minimally processed varieties with a high cocoa content and low added sugar. This ensures you get the maximum health benefits while avoiding unnecessary sugars and additives. Including moderate amounts of dark chocolate in your diet can be a delightful way to enjoy the benefits of flavanols, supporting both physical and mental health as you age. Beans: A Versatile and Nutrient-Dense Staple Beans, including varieties like black beans, lentils, chickpeas, and kidney beans, are nutritional powerhouses that offer numerous health benefits, particularly for those focused on healthy aging and longevity. They are an excellent source of plant-based protein, making them a valuable addition to any diet, especially for those who limit or avoid animal products. The protein in beans is essential for maintaining muscle mass and strength, which is crucial as we age. In addition to protein, beans are rich in dietary fiber, which promotes digestive health by supporting regular bowel movements and feeding beneficial gut bacteria. A healthy gut microbiome is linked to improved immune function and reduced inflammation, which are key factors in preventing chronic diseases. The high fiber content in beans also helps regulate blood sugar levels and can reduce the risk of developing type 2 diabetes. Beans are also packed with essential nutrients such as iron, magnesium, potassium, and folate. These nutrients play vital roles in maintaining energy levels, supporting cardiovascular health, and promoting proper cell function. The low glycemic index of beans means they release energy slowly, helping to maintain stable blood sugar levels and providing long-lasting satiety. Moreover, epidemiological studies have shown that diets rich in beans are associated with lower rates of heart disease and longer lifespans. This makes beans a staple in many of the world's healthiest diets, including the Mediterranean and Blue Zone diets, where people frequently live well into their 90s and beyond. Incorporating a variety of beans into your diet is an excellent way to boost your intake of essential nutrients, support digestive health, and promote overall longevity. Switching to A Whole-Foods Diet: Caveat Number One. People who are trying to switch to a whole-foods-based diet often find it hard to incorporate all the foods that are good for them. They’ll often tell you “it just doesn’t taste as good as (fill-in-the-blank with your favorite Junk Food). OK, fair enough. But It may help to consider reformulating how you think about food in general. Many people who are addicted to junk food, for example, see the destination of the food they eat as their mouth, as if the journey ends there and pleasure and taste were the only goals. But instead of thinking that food is for mouth and mood, imagine thinking of it as food for heart and brain. Food isn’t just for your mouth, it’s for the systems and organs in your body. Your heart. Your liver. Your immune system. Your gut. Your brain! Those are the real destinations of the food you eat. Ask yourself if that junk food you love so much is going to be good for them, not just for your taste buds. The Power of Social Connections: Family and Friends as Key Predictors of Longevity While nutrition, exercise, and supplements play critical roles in supporting a long and healthy life, the importance of social connections should not be underestimated. Numerous studies have shown that strong social ties with family and friends are among the most significant predictors of both long life and health. These relationships provide emotional support, reduce stress, and offer a sense of belonging, all of which are crucial for overall well-being. Loneliness and social isolation, on the other hand, have been linked to an increased risk of chronic diseases, including heart disease and mental health disorders like depression and anxiety. Social interactions can boost mental and emotional health, providing a buffer against the effects of stress and helping to maintain cognitive function as we age. Engaging with others also encourages healthy behaviors, such as regular physical activity, better nutrition, and routine medical check-ups. In societies known for their longevity, such as those in the Blue Zones, a strong sense of community and family is a common factor. People in these regions prioritize social engagement, and their culture often emphasizes caring for older adults, keeping them integrated and active in family and community life. This integration not only provides purpose and meaning but also ensures that older adults receive support and care, which is essential for healthy aging. In conclusion, while a nutrient-rich diet and active lifestyle are foundational for longevity, nurturing relationships with family and friends can significantly enhance both the quality and length of life. By combining these elements, we can create a holistic approach to aging that encompasses not only physical health but also mental and emotional well-being.
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5 Gut Health Habits That Will Keep Away the Bloat
Are you looking for tips to support your gut health? When your gut isn’t healthy, it can affect your entire body. You don’t feel great physically or mentally. Gut problems are surprisingly common, affecting up to 70% of people. Your gut and your brain are constantly communicating. They’re like two besties, passing information back and forth, letting you know about physical and emotional situations. This communication protects us and gives us valuable information. There are many ways you can easily injure your gut, from what you eat and drink, to how you respond to stress. Luckily, there are some simple habits that you can adopt and implement daily for a happier gut microbiome and a healthier you. Even better news, if you’ve had bad habits in the past, you can heal your gut in a short amount of time. 5 Gut Health Habits to Reduce Bloat 1. Eat Mindfully It’s no surprise that what you eat can affect how you feel in your gut. But it also can affect how you feel emotionally and mentally. Use a mindful (or intuitive) approach when considering what you’re eating and how you’re eating it. Slow Down Your Eating One thing that you can do for a healthy gut that takes nothing but a little time, is to simply eat more slowly. We know there’s lots to do, and it can be tempting to just scarf down your meal and move onto the next task. However, take your time and enjoy your food. When you eat slower, you can chew your food more intentionally, improve digestion, and reduce bloating. People who eat slower can notice when they feel full and regulate their portions, instead of overindulging, which is the most common cause of bloating. What Should You Avoid? ● Processed Foods Food can be medicine or food can be poison. Processed foods are generally more like poison. They’re high in preservatives, salt, fat, sugars, and additives, all of which can negatively impact your gut microbiome. ● Refined Sugar Too much sugar can damage the protective lining of your gut and lead to unwanted inflammation. Another of the top culprits when it comes to unwanted bloat is sugar. Reducing refined sugar can help heal your gut immensely. ● Alcohol If you think about it, alcohol in a medical setting is used to sanitize and kill bugs and germs. It does the same thing inside your stomach. The problem is, drinking alcohol can kill the good bugs and irritate your gut lining. 2. Incorporate Prebiotics and Probiotics Having a healthy gut doesn’t have to be all about elimination. There are plenty of delicious foods that you can focus on adding to your diet, including foods with prebiotics and probiotics. Prebiotics Prebiotics often fly under the radar when it comes to popularity, but they shouldn’t! They’re the food source for the good bugs in your gut microbiome. Prebiotic foods are carbohydrates, often high in fermentable soluble fiber. 12 Prebiotic Foods You Should Eat Garlic Onions Leeks Asparagus Bananas Oats Barley Flaxseed Seaweed Avocado Jicama Root Eat a variety of prebiotic foods, because different microorganisms require different prebiotics. Gradually introduce more of these foods into your diet to avoid excess gas and bloating. Probiotics Probiotics are the good bacteria in your gut. You can get them from fermented foods or dietary supplements. Good Food Sources of Probiotics Kimchi Sauerkraut Tempeh Kefir Kombucha Yogurt Miso Pickles If you want extra support than what you’re consuming with your food, you can get your probiotics from dietary supplements. They should be taken daily to reap all the benefits. You can take them morning or night, just choose a time that you can remember to take them consistently. When choosing a probiotic supplement, consider selecting a high quality, multi-strain probiotic. Additionally, be aware that some probiotics need to be refrigerated, while others are shelf stable. 3. Move Everyday It can be as simple as a daily walk or an at home workout. Whatever you do, focus on moving your body for at least 20 minutes every day. Exercise improves gut motility, meaning it helps your food move through your digestive tract more quickly, which can lead to a healthy gut. Research shows that exercise can also improve your immune system and increase your antioxidant levels. Exercise can help boost circulation and tone your digestive muscles. These muscles are important for helping you to digest your food efficiently, without discomfort and bloating. Exercise should not be all-or-nothing. Do what you can and be flexible with your exercise. 4. Stay Hydrated Drinking water is important for your general health, but did you know that staying hydrated is essential for healthy gut function? It’s true! Water lubricates your digestive tract, as well as helps ensure that the nutrients from your food are being absorbed. Adequate hydration helps with the entire digestive process. On the flip side, being dehydrated can lead to constipation, discomfort, and bloating. A quick way to get a general idea of how much water you need daily is to aim for the number of ounces for every 2 lbs. of your weight. Basically, divide your weight in half, and that is how many ounces you should get. 5. Manage Stress Because the brain and gut are so closely connected, a stressed brain can lead to stress in your gut. Those butterflies when you’re nervous, or the pit in your stomach when you’re worried, are prime examples of this gut-brain connection. If you want to help out your gut, and reduce discomfort and bloat, work on managing your stress. Easy Ways to Lower Stress Meditation and breathing Spending time outside Prioritizing social connections Yoga Spending time in your hobbies The Takeaway You’re not stuck with your gut. If you’re looking for ways to support your gut health and reduce discomfort and bloating, there are a number of fairly easy habits that you can implement today. They are many of the same tips that will lead to better overall health, including things like exercising, drinking water, and managing stress. 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.
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This Is How to Build Your Own Supplement Protocol
What if you could tailor a supplement protocol to meet your specific dietary needs? Well, you can. And we can help. It’s time to say goodbye to one-size-fits-all approaches and hello to personalized wellness options. Whether you’re looking to boost energy levels, support cognitive function, or manage overall well-being, we’ve got the tools and tips to help you create a nutritional plan that actually works. Ready to discover your own customized supplement regimen? Let’s get started! Why Consider a Supplement Protocol? As mental and physical fitness continues to be a top priority for many, the concept of a personalized supplement protocol has gained traction in recent years. Unfortunately, with countless nutritional products flooding the market, navigating the supplement landscape can feel overwhelming. But with a little guidance and knowledge, you can find a supplement protocol that works for your personal needs and health goals. Whether you’re aiming to boost energy levels, support immunity, or simply manage overall well-being, understanding how to effectively incorporate supplements into your daily routine can be a huge boon to your health. How to Create a Supplement Regimen Understanding your individual health needs is crucial for creating an effective supplement protocol. Since everyone’s body responds differently to nutrients, a supplement that works for one person may not work for another. Begin by assessing your current health status. Consider factors like age, diet, activity level, and any existing medical conditions. These variables may significantly influence your nutritional requirements. Next, set clear goals. Are you looking to support immune function, promote focus and energy, or enhance muscle recovery after workouts? Identifying specific objectives can help inform the type of supplement regimen you need. Also, don’t forget about lifestyle factors. Stress management, sleep quality, and hydration can play vital roles in overall wellness and can affect how supplements perform in the body. Since this process is highly individualized, take the time to evaluate what truly matters to you and your unique situation. Build Your Custom Bundle BrainMD offers a simple way to customize your own supplement protocol. The Build Your Custom Bundle provides tiered savings on your favorite supplements: Save 10% on 2 supplements Save 15% on 3 supplements Save 20% on 6+ supplements Plus, you'll receive free shipping on orders $75+. Learn more about the Build Your Custom Bundle here. Top Tips for Taking Supplements Knowing how to take supplements is crucial for maximizing their benefits. Start by following the recommended dosages on product labels. Overdoing it can lead to adverse effects. Timing matters too – is it best to take certain supplements during the morning or afternoon? Also, some supplements are best absorbed with food, while others work better on an empty stomach. For optimal results, be mindful of these details. Also, be sure to remain well hydrated. Water aids in nutrient absorption and helps your body process supplements effectively. Be mindful of potential interactions between different vitamins/minerals with any medications you’re taking. Consult with a healthcare professional before beginning any supplement regimen. Also, keep track of how each supplement affects your brain and body over time. This knowledge can help further refine your protocol. One of the best ways to remove the guesswork over which supplements to try is to take the Brain Health Assessment… Brain Health Assessment While some online personality tests may offer helpful information, most fail to consider an individual’s health habits and personal history. In many cases, they also neglect to include an improvement plan. Worse still, many aren’t backed by science and place people into rigid categories that can discourage, confuse, or even stigmatize the test taker. That’s why we’re proud to present the Brain Health Assessment (BHA), a science-based, paradigm-shattering personality test. This unique, Brain Type Test: Is powered by the world’s largest database of functional brain scans. Incorporates extensive research from over 70 clinical studies on brain health. Is based on the combined clinical experience of a team of doctors who have worked with patients from 120 countries. Backed by decades of research, the results of the BHA will give you a personalized report that measures your overall health and includes recommended improvement strategies. Action Plan Based on your answers, your report includes a comprehensive action plan that focuses on lifestyle interventions, including diet and supplement recommendations. Brain Supporting Supplements Many supplements in the marketplace today have little or no backing from human clinical studies. Our ingredient selection process is based on clinical trials and other studies published in peer-reviewed scientific journals, and our supplements are formulated to exacting standards. We work hard to ensure that the specific ingredients (and the levels of each ingredient) in our products are safe, effective, and well-tolerated. Adding brain directed supplements to your health regimen can help support your physical and mental energy levels. All 16 Brain Types come with core and targeted supplement recommendations. Core Supplements for All 16 Brain Types The core supplements for all 16 Brain Types can be found in the comprehensive supplement system… Brain & Body Power We’ve combined our daily essentials into easy-to-use, on-the-go packets. Each packet of Brain & Body Power contains the following supplements: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] NeuroVite Plus Multivitamin – a powerful combination of more than 50 vitamins, minerals, and plant extracts in their most efficient and bioavailable forms, NeuroVite Plus nourishes all the body’s cells, tissues, and organs.* Brain & Memory Power Boost – this brain-boosting formula delivers your body specialized, nootropic ingredients to help support the brain’s energy, connectivity, and overall performance.* Omega-3 Power – gel capsules of the purest, most powerful form of omega-3 fatty acids EPA and DHA (without the fishy aftertaste) to promote healthy cognition, including recall and retention, focus and concentration, and mood and behavior.* [/wc_box] It can be exhausting trying to figure out which supplement ingredients work, which forms are the most bioavailable, and what dosages you need. That’s why our convenient daily packs were specifically designed to remove the confusion over what to include in your foundational supplement program.* In addition to these core supplements, many people require targeted supplements to round out their wellness regimen. To learn what targeted supplements are best for you, take the BHA. How to Build Your Own Supplement Protocol Taking supplements can help complement a well-rounded lifestyle, including proper nutrition, exercise, and adequate sleep.* One of the best ways to know which supplements are best for you is by taking the BHA. Just as identifying your abilities, interests, and skills can help you become a more well-rounded, successful person, knowing your Brain Type can help you better understand who you are and why you do what you do. These insights can help you know what mental/brain health risks you may face, which can potentially impact your future career and relationships in significant ways. To discover your Brain Type, take the free online Brain Health Assessment. It only takes about 5 minutes to complete, and your answers are entirely confidential. Get to know yourself in a whole new way. Take the BHA today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Brain & Body 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.
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