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The Power Of Consistency: Why Regular Supplementation Matters
Consistency is the cornerstone of success in many aspects of life, and taking supplements is no exception. Whether you’re aiming to support your overall health or want to target specific wellness goals like improving your sleep, enhancing your energy, or losing weight, maintaining a consistent supplement routine can make all the difference. Consistency Counts BrainMD’s formulas are designed to deliver optimal results when taken regularly over time. While some supplements, like L-Theanine Gummies, Put Me To Sleep Naturally, and Calm My Brain, may offer fast-acting benefits, the full effects often accumulate gradually with consistent use. This means that by sticking to a daily regimen, you’re giving your body the best chance to reap the rewards of supplementation. To ensure you’re getting the most out of each dose and to help you achieve the results you’re looking for, here are a few helpful tips. 4 Practical Tips For Consistency in Taking Supplements 1. Establish A Routine Our bodies thrive on routines. By establishing a consistent habit of taking your supplements at the same time each day, you signal your body that these nutrients are a regular part of your wellness routine. Whether it’s first thing in the morning, or with breakfast or lunch, consistency in timing can help integrate supplementation seamlessly into your daily routine. 2. Set Yourself Up For Success Set a daily reminder on your phone or calendar to prompt you to take your supplements. This simple yet effective strategy can help you stay accountable and ensure that you don’t miss a dose. 3. In Plain Sight Keep your supplements in a visible location, such as on your kitchen counter or next to your toothbrush. By keeping them within easy reach, you’ll be more likely to remember to take them consistently. 4. Combine & Conquer Pair your supplement routine with another daily habit, such as brushing your teeth or preparing your morning coffee. By linking supplementation with an existing routine, you can reinforce the habit and make it easier to remember. The Path To Long-Term Wellness While the effects of supplementation may vary from person to person, one thing remains clear: consistency is key to maximizing the benefits of your supplements. Whether you’re taking BrainMD’s Omega-3 Power for cognitive support or NeuroVite Plus Multivitamin for overall wellness, committing to a consistent regimen can help you achieve your health goals more effectively. Remember, results may not always be immediate, but by giving your body the nutrients it needs consistently, you’re laying the foundation for long-term wellness. If you’re unsure where to start, consider taking Dr. Amen’s Brain Health Assessment quiz to gain insights into your unique needs and discover personalized recommendations for supplementation. The journey to optimal health begins with small, consistent steps. By prioritizing regular supplementation as part of your wellness routine, you can empower yourself to live a happier, healthier life. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Here Are Some of the Best Ways to Sharpen Your Memory Recall
Do you find yourself frequently forgetting important details or struggling to recall information when you need it most? You aren’t alone. But take heart, there are things you can do every day to strengthen your memory. Say goodbye to forgetfulness and hello to improved memory with these simple, yet effective, memory recall strategies! Memory Recall Basics Memory is a vital aspect of our everyday lives. It allows us to remember the important events and experiences that have shaped who we are. However, with the constant influx of information and distractions in today’s world, it can be challenging to recall things accurately. That’s where memory recall comes into play. Memory recall is the ability to retrieve information when needed. It involves accessing stored memories and bringing them into conscious awareness. Whether it’s remembering an important meeting or recalling a friend’s birthday, memory plays a crucial role in our daily functioning. One of the primary reasons memory recall is so vital is that it directly affects our learning and knowledge retention abilities. The more we tap into our memories, the more we can learn and apply new information effectively. When we have good memory recall, we can quickly retrieve relevant information from our brains, allowing us to make connections and come up with new ideas. Having strong memory recall may lead to better problem-solving skills. As we confront various challenges in life, being able to draw on past experiences becomes critical for finding solutions to new problems. This process relies on our ability to effectively use our long-term memory. Cultivating a healthy memory is crucial for maintaining healthy relationships with others. Our memories help us form bonds with loved ones by enabling us to remember shared experiences and conversations, which can strengthen social connections. Also, pleasant memories can bring joy and happiness when recalled. Good memory recall plays a significant role in shaping our sense of identity and self-awareness. Our memories define who we are and allow us to reflect on past mistakes or successes, which can help guide future decisions. Having poor memory recall not only affects day-to-day tasks but also impacts overall cognitive function and development over time if left unchecked. What Affects Memory Recall? Memory recall is influenced by various factors, here are just a few: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Age: As we age, our memory tends to decline due to changes in brain structure and function; the connections between nerve cells can weaken, making it difficult to retrieve certain memories. Additionally, aging can affect the production of new neurons in the hippocampus, a region responsible for forming new memories. Stress: When under extreme stress, cortisol (the stress hormone) levels can increase in our bodies. This can negatively impact memory recall as too much cortisol over time can damage nerve cells in the hippocampus. Long-term stress may cause memory problems, including forgetfulness and trouble concentrating. Nutrition: Our diet plays a significant role in maintaining a healthy brain and improving recall. Nutrients such as omega-3 fatty acids, B vitamins, vitamin D, magnesium, and antioxidants are crucial for healthy brain function. Failing to get enough of these nutrients daily may lead to illnesses or other health problems. Additionally, consuming processed foods or excessive sugar may lead to inflammation in the body and may negatively impact our cognitive abilities. Medications: Certain medications, such as antidepressants, anti-anxiety drugs, and sleep aids, may negatively affect memory recall. It’s important to consult with your doctor about any potential memory-related side effects when starting a new medication. Environmental Factors: Our surroundings may play a role in worsening memory recall. Mold, toxins, or other environmental factors may hinder our ability to focus and remember information. Harmful habits, like smoking and excessive alcohol consumption, may contribute to impaired cognitive function. [/wc_box] By understanding the factors affecting memory recall and making small lifestyle changes, you can enhance your brain’s ability to store information. Here are a few simple, effective tips to boost your memory recall: 5 Lifestyle Tips to Help Improve Your Memory Recall 1. Get Enough Sleep Getting adequate sleep is essential for optimal brain function. As you sleep, the brain consolidates newly learned information into long-term storage. Lack of sleep, or poor-quality sleep, can impede this process and affect memory recall. Aim for 7-9 hours of uninterrupted sleep each night to give your brain the rest it needs to process and store memories effectively. 2. Stay Physically Active Regular exercise has numerous benefits for both physical health and mental well-being. Engaging in aerobic exercises, like running or swimming, can help boost blood flow to the brain while also promoting the growth of new neurons, which are vital for learning new things and supporting your memory. 3. Practice Mindfulness Remaining in the moment can help reduce distractions and improve focus. This can make it easier to retain information and form new memories. One of the best ways to achieve a state of calm is with mindfulness exercises such as yoga and tai chi. 4. Use Mnemonic Devices This technique can help you remember names, dates, and other information by associating them with something more memorable. For instance, when memorizing a list, associate each item with the craziest picture you can think of to help you recall it later. To remember names, repeat the name, use it once or twice in natural conversation, visualize the name as a picture (perhaps on the person’s forehead), and use their name when saying good-bye. 5. Create Memory Triggers Place reminders or prompts around your living space or workspace as triggers for important events or tasks that need to be recalled later. Things to Remember In today’s fast-paced world, having a good memory recall is essential for success and well-being. Incorporating these simple lifestyle changes into your routine may help improve your memory recall and overall cognitive function. Remember to have patience as these changes may take time to show their full effect. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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What Are Sleep Chronotypes and Which One Are You?
Are you a night owl who thrives in the late hours of the evening, or an early bird who has boundless energy in the wee hours of the morning? Or are you somewhere in between? Understanding your sleep identity can have a significant impact on your overall health and well-being. Below, we’ll explore the different chronotypes and help you discover where you land on the sleep spectrum. What Are Sleep Chronotypes? Sleep chronotypes are a relatively new concept in the field of sleep research. They’re a type of classification system based on the natural patterns of your sleep-wake cycle. The concept of sleep chronotypes was first introduced by Dr. Michael Breus in his book The Power of When. These types are used to help define your biological clock (when you feel most alert and productive vs when you’re more likely to feel fatigued or sluggish) and your preferred time for sleeping/waking, eating meals, and other daily activities. Chronotypes represent different kinds of sleepers; each has their own unique characteristics and behaviors. Understanding your sleep chronotype can help you optimize your daily routines for maximum productivity and overall well-being. Lions and Dolphins and Bears…Oh, My! No, these aren’t NFL team mascots, they’re sleep types. Here are the 4 main chronotypes plus a bonus type… [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] 1. The Lion (aka “Early Bird”) Often described as a morning person or early riser, Lions are those who prefer to rise early in the morning and tend to feel most energized during the first half of the day. They typically don’t have trouble waking up earlier than others and may even be up before the sun rises. Also, they may find it difficult to sleep past their usual wake-up time, regardless of how late they went to bed the night before. Lions make up about 15% of the U.S. population. 2. The Wolf (aka “Night Owl”) On the opposite end of the spectrum, night owls prefer to stay up late into the night. They thrive in nighttime hours, feeling most alert, energetic, and productive late into the evening or early morning hours. They may have difficulty falling asleep at an early hour, typically struggle with early mornings, and often require more time in bed to feel well-rested. Wolves make up around 20% of the population. 3. The Bear This type falls somewhere between early birds and night owls on the spectrum, with a slight preference towards either end, but still adaptable enough to function well in both daytime and nighttime hours. Bears follow a traditional sleeping pattern of going to bed at a reasonable time in the evening and waking up early in the morning. They prefer a consistent schedule with regular mealtimes and bedtime rituals. These individuals tend to be able to shift their sleep schedules without much disruption. Bears make up about 50% of the population. 4. The Dolphin Just like real dolphins, which stay alert even while sleeping, individuals comprising this sleep type may have difficulty falling asleep and tend to be light sleepers. They usually experience fragmented and disrupted sleep, waking up multiple times throughout the night. Dolphins also are known for being highly sensitive to external stimuli, such as noise or light disturbances. Dolphins make up only about 10–15% percent of the population. It’s important to note that while these four categories are the most commonly recognized chronotypes, not everyone fits neatly into one specific category. Some individuals may exhibit traits of more than one chronotype or may have a unique pattern all their own. This certainly applies to the “unofficial” fifth sleep chronotype… 5. The Hummingbird Hummingbirds defy categorization as they don’t fit into any of the traditional sleep chronotypes. They have flexible sleeping patterns and can adapt to different schedules with ease. Hummingbirds often thrive in creative or entrepreneurial roles that allow them to make their own schedule. [/wc_box] Chronotype Quiz So, how can you know your specific chronotype? That’s where a chronotype assessment comes in. A chronotype quiz is a series of questions designed to assess your natural sleep process. It considers various factors, such as: when you feel most alert and productive when you prefer to go to bed how easily you fall asleep at different times during the day or night By answering these (and other) questions, you can gain a deeper understanding of your personal circadian rhythm – the internal clock that regulates your sleep-wake cycle. There are several chronotype quizzes available online, each with their own unique approach to determining an individual’s sleep identity. One sleep test is the Morningness-Eveningness Questionnaire (MEQ), which measures whether a person is more inclined towards being a morning or evening person. Another popular sleep quiz is the Munich ChronoType Questionnaire (MCTQ), which uses self-reported data on sleeping and waking habits over weekdays and weekends to calculate an individual’s circadian typology. It also takes into account lifestyle factors, such as the amount of sunlight exposure (which naturally produces vitamin D3 in the body) a person gets each day. Some other sleep evaluations use images rather than text-based questions or involve physical tasks like recording body temperature upon waking up. Regardless of which type of assessment you choose, taking a chronotype quiz can help provide valuable insights into your sleep tendencies. Based on this information, you can make informed decisions about your daily routine and create a customized sleep schedule that aligns with your chronotype. Note: these quizzes aren’t meant to be a definitive diagnosis of your chronotype. They can function as a guideline and starting point for understanding your sleep identity, but shouldn’t be adopted without first seeking professional, medical advice. Know Your Sleep Chronotype Knowing your chronotype can help you understand why you struggle with certain tasks or habits and can help you make better choices about when to schedule tasks and activities throughout your day. It also allows you to work with, rather than against, your natural sleep rhythms, leading to improved overall productivity and well-being. It’s recommended that you consult with a healthcare professional or sleep specialist before making any adjustments to your sleep-wake schedule. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Eat Your Fruits and Veggies (Don’t Drink Them)
We often think of a nice tall glass of fresh fruit or vegetable juice – or a blend of both – as synonymous with health and vitality. But is juicing as healthy as it’s thought to be? Maybe not. It turns out that there are compelling reasons to eat your fruits and vegetables whole rather than drink them. Here’s a deeper look into juicing. What Is Juicing? Juicing is simply the act of using a machine (juicer) to extract juice from fresh fruits and vegetables while leaving the fibrous material behind. Juicing undoubtedly offers an efficient way to get loads of important nutrients such as vitamins, minerals, and polyphenols (with high antioxidant power). For example, a cup of kale juice is the juice of an entire bunch of kale, one cup of apple juice is the juice of three apples, and a glass of celery juice is made from four or five celery stalks. You can get a lot of concentrated nutrition with juicing, and blending juices provides an even wider array of phytonutrients. It sounds wonderful, but it turns out to be more complicated. Is Juicing Good or Bad? The truth is juicing isn’t wholly good or bad. There are both benefits and risks associated with juicing. They’re important to know in order to discern the truth from the hype. Starting on a positive note, here’s what’s great about juicing: Positives of Juicing Quick and Easy Consumption When you consider that only 12.3% of surveyed U.S. adults consume the recommended two servings of fruits a day, and only 10% consume the recommended three servings of vegetables, according to recent data, juicing can be an effective way for people who don’t like fruits or vegetables, or don’t have the time to eat them, to get more of them into their diet. Delivers Loads of Vital Nutrients A fruit or vegetable juice or juice blend can deliver a powerful dose of important vitamins, minerals, and phytochemicals. Fruits and veggies are rich in polyphenols, which have many health benefits such as protective antioxidant properties, antibacterial and immune-support effects, and more. Can Help Promote Health The nutrients and phytochemicals in fruits and veggies offer many additional health benefits. For example, celery juice is a big trend at the moment. Research shows that celery itself has anti-inflammatory properties and may also support healthy blood sugar, blood pressure, and cholesterol levels. Another example, beet greens and beets are rich in vasodilating nitrates that can help relax veins and improve blood flow, which supports healthy blood pressure and optimal brain health. Juicing may have positive influences on the gut microbiome, according to one small study. Good for People Digestive Issues and Low-fiber Diets Since the plant fiber is taken out of the juice, it gives your digestive system a rest. With certain medical conditions where an individual is prescribed a low-fiber diet, this can be beneficial. Juicing can break down the cell walls of certain fruits and veggies, making them easier to digest. Hydrating Fresh juice is wonderfully hydrating. Some fruits are rich in electrolytes like potassium and natural sugars that may entice water and nutrients into cells. Negatives of Juicing Now let’s take a look at some of the drawbacks of juicing. Here’s why you might want to limit the amount of juice you consume, preferring to eat whole fruits and vegetables instead: The Fiber Factor Medical experts generally suggest eating whole fruits and vegetables over juicing for one very important reason: Juice contains little to no fiber. On average, American adults consume 40% or less of the USDA’s recommended daily fiber intake. If you choose to juice, you miss out on getting that very important fiber, critical to gut health, healthy blood sugar levels, satiety, and more. Additionally, certain phytochemicals are contained in the fiber of fruits and veggies. When you remove the fiber through juicing, you lose some of those nutrients too. Fiber is important for healthy digestion and helping to maintain healthy cholesterol and blood sugar levels. When you strip out the fiber, the sugar content from the fruit (and certain vegetables) acts more like refined sugar in your body. It also can be highly caloric. Consider a glass of juice made from 5 fruits. It can quickly add up to 500 calories and more than 100 grams of sugar. If you consume a large amount of juice, it’s possible to get sugar rushes, crashes, and cravings. For people with blood sugar issues, it can be potentially dangerous. Fiber provides a feeling of fullness. If you eat your fruits and vegetables, you’ll be more satiated. With juice, you’ll be hungry again sooner. Disordered Eating The purported (and largely unsubstantiated) “detox” and weight loss benefits associated with juicing can create disordered eating or make it worse, research has found. It’s also not good for mental health. The drastic weight loss that goes with a liquid cleanse diet is short-lived and can be dangerous too. Other Risks The juice from fruits and vegetables typically contains concentrated levels of phytochemicals, which can pose risks. They can interact with medications or cause problems on their own. For example, beets and spinach are high in oxalate, a compound that can increase an individual’s risk of kidney problems when it’s consumed in large quantities. Additionally, if your fresh juice isn’t consumed right away, bacteria can breed and increase the risk for foodborne illness too. 5 Tips for Healthy Juicing and Other Options Following these tips will help to offset some risks of juicing: 1. Talk to Your Doctor If you want to do a juice fast or make juicing a regular activity, experts advise that you check in with your medical doctor first. 2. Juice in Small Amounts Moderate consumption (defined as ½ cup) of fresh vegetable or fruit juice is safe for most people. 3. Include Fresh Vegetables or Water If you choose to juice, use more vegetables (especially greens) and low-sugar fruit like berries or green apples. This will help keep the sugar content of your juice down. You also can dilute your fruit juice with water, which will provide a larger quantity but with less sugar content. 4. Consume Juice Right Away To minimize the risk of foodborne illness, consume fresh juice right away. 5. Choose Smoothies Over Juicing Make smoothies with whole fruits and vegetables, ice, and/or unsweetened plant milk. With a smoothie, you don’t lose any of the fiber of your fruits or vegetables. You also can add in other macronutrients like protein (yogurt or powder) and healthy fat (avocado, coconut oil, nut butters, flaxseeds, chia seeds, etc.) which will help to slow digestion, increase satiety, and support healthy blood sugar levels. Eat Your Fruits and Vegetables Unless you have a medical reason for juicing, relax and consume your fruits and vegetables whole (or enjoy them in a smoothie). You’ll get all the nutritional benefits they offer, the fiber, and none of the hassle (juicing is expensive and time-consuming) or potential health issues that can come with juicing. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Here Are 6 of the Best Outdoor Survival Skills to Keep You Safe
Do you enjoy exploring the great outdoors but worry about your safety? Fear not! We’ve got some of the best outdoor survival skills that can help ensure your safety while out in nature. From building a shelter to starting a fire and navigating using only natural tools, these essential skills can equip you with the knowledge and confidence you need to tackle any challenging situation Mother Nature throws at you. So, grab your gear and get ready to improve your outdoor survival skills! Outdoor Survival Skill Basics The great outdoors can be both exhilarating and dangerous, especially when you’re venturing out into the wilderness where modern conveniences may not be readily available. In such situations, being equipped with essential outdoor survival skills can be vital for your safety. Outdoor survival skills refer to a range of knowledge and set of techniques one must possess to survive in natural environments with limited resources. These skills cover a wide array of abilities, from basic first aid and navigation to shelter building and fire making. Whether you enjoy hiking, camping, or any other outdoor activity, these skills can help preserve your life when unexpected situations arise. From dealing with sudden changes in weather conditions to finding food and water sources, having a basic understanding of outdoor survival skills can be the difference between life and death in an emergency. It’s highly recommended that you practice what you learn in controlled settings before testing them out in real-life scenarios. Additionally, it’s important to remember that prevention is key – always make sure to take necessary precautions when heading out into the wilderness. By familiarizing yourself with these essential outdoor survival skills beforehand, you can feel more confident knowing that whatever challenges come your way during your outdoor adventures, you have the necessary skills to overcome them. So, let’s venture into the world of outdoor survival skills! Here Are 6 of the Top Outdoor Survival Skills 1. Building a Shelter One of the most important skills to have when venturing into the wilderness is the ability to build a shelter. A shelter can help protect you from harsh weather conditions. It also can provide a sense of safety and security in an unfamiliar environment. Before setting out on your trip, research different types of shelters and practice building them using natural materials found in your surroundings. Finding or making a shelter is crucial for protecting yourself from the elements and maintaining your body temperature. In an outdoor environment, exposure to rain, wind, snow, or extreme heat can quickly lead to hypothermia or hyperthermia, which can be life-threatening. Finding or building an adequate shelter should be your first task when the weather becomes inclement or when spending the night out in the wilderness. In emergency situations, where natural resources are scarce, improvising with what’s available is key. Look for natural shelters such as caves, overhanging cliffs, or fallen trees to provide protection from harsh weather conditions. If no natural shelters are around, you can construct one using materials like rocks, branches, and foliage. A sturdy and waterproof shelter will keep you dry and help you retain body heat. When constructing your shelter consider factors like: location (avoid low-lying areas prone to flooding) size (just large enough for you to fit comfortably) insulation (leaves and grass make great insulators) ventilation (to prevent condensation) camouflage (to avoid detection by predators) It’s also important to choose a location that’s elevated and away from potential dangers, like animal dens. There are several types of shelters that can be constructed depending on the resources available and individual preferences. The most basic shelter is a lean-to structure consisting of two vertical posts with a slanted roof made up of tree branches or leaves. This type of shelter provides protection from rain and wind while still allowing some ventilation. Another commonly used shelter is a debris hut, which consists of using nearby sticks, leaves, and branches to create an insulated dome-like structure. This type of shelter is effective in trapping body heat during cold nights. It may take longer to construct than other shelters, but it offers better protection against harsh weather conditions. For those who have access to a tarp or plastic sheeting, making a tarp tent could be an efficient option for building a shelter quickly. All you need are trees or poles to tie the tarp between and secure its edges with rocks or stakes. Whichever type of shelter you choose to build, there are some key principles to keep in mind for its construction: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Ensure Stability – Your structure should be sturdy enough to withstand strong winds or heavy rains without collapsing. Insulation – Use materials like leaves, grass, or pine needles between layers when constructing your roof or walls for added insulation against cold temperatures. Water Drainage – Make sure your shelter has proper drainage to prevent water from accumulating and causing your structure to collapse. Fire Safety – Be cautious of the materials you use for your shelter, as some may be highly flammable. Allow enough space between your shelter and any fire pits or cook stoves. [/wc_box] Mastering the skill of shelter building is vital for wilderness survival. Along with finding food and water, a suitable shelter can significantly increase your chances of making it through unexpected situations in the great outdoors. Pro Tip: Remember to always prioritize safety and take advantage of available natural resources when constructing your shelter. 2. Finding Water One of the biggest challenges of surviving in the wilderness is finding clean drinking water. The human body can only survive a few days without proper hydration, making it a top priority when journeying outdoors (especially if you become lost or use up all water stores). Without access to clean water, dehydration can set in quickly and lead to serious health issues. If provisions allow, carry a portable water filtration system or tablets that can purify untreated water on-the-go. If no suitable water sources are found nearby, gather dew from plants early in the morning using cloth or absorbent clothing items like socks to squeeze out moisture into containers. When searching for water in the wild, be aware of your surroundings. Look for signs such as lush vegetation or animal tracks that may indicate the presence of a nearby water source. If you’re near a body of water like a river or lake, approach it carefully as these areas also can harbor dangerous creatures and slippery rocks. Avoid stagnant or discolored water as it may be contaminated with bacteria or parasites. If you can’t find any visible sources of water, don’t panic. Sometimes the best water sources can be found underground or within plants and trees. To extract water from plant life, cut off leaves from cacti or vines and squeeze them into a container to collect the liquid. You also can dig into damp soil near plants to create a small well that groundwater can seep into. Another useful method is creating a solar still using everyday materials like plastic sheeting or clothing fabric stretched over an empty container placed on top of moist soil with vegetation inside. As the sun heats up the ground below, condensation forms on the sheeting which collects pure droplets into your container. Once you’ve found water in its natural form, it’s important to purify it before consumption as there could still be harmful pathogens present. The simplest way to purify water is to boil it in a pot over an open flame until bubbles start forming, then continue boiling it for at least 3 minutes before allowing it to cool. If starting a fire isn’t possible due to environmental factors or lack of equipment, like a pot or matches, use purification tablets before drinking the water. Available at many sporting goods stores, these tablets contain iodine, which can kill most bacteria in the water. For those without access to tablets, try using the sun’s UV rays and purify water by leaving it in a clear container exposed to direct sunlight for a minimum of 6 hours. Staying hydrated is crucial to wilderness survival. By following these tips and techniques, you can safely locate and purify water to keep yourself hydrated and healthy. Pro Tip: Always remember to prioritize finding clean sources of water over satisfying thirst immediately, as the consequences could be life-threatening. 3. Starting a Fire Knowing how to start a fire is an essential survival skill. Whether you need warmth, light, protection from animals, or a way to cook food, having the ability to create fire can be crucial for your safety in the wilderness. Also, it’s important to know how to start a fire without matches or a lighter, since these items may get lost or damaged during your trip. You can create fire by using friction techniques, like rubbing two sticks together or using flint and steel. Here are some important tips for starting a fire in the great outdoors. Gather Materials The first step in starting a fire is gathering materials. Look for dry twigs, leaves, and small sticks around your campsite. These materials will serve as your kindling and fuel for the fire. Choose a Safe Location It’s important to choose a safe location for your fire. Check for overhanging branches or low-hanging vegetation that could easily catch fire. Clear away any debris and make sure you have at least three feet of open space around the base of your chosen location. Build a Fire Pit Once you’ve found a safe location, it’s time to build a fire pit. You can create a circle of rocks or dig a shallow hole to contain the flames. Add Kindling Add your dry twigs and small sticks as kindling on top of some crumpled newspaper at the base of your pit. The key is making sure these materials are dry so they’ll catch fire quickly. Add Fuel Wood Once your kindling has caught fire, slowly add larger pieces of wood on top of it one by one until you’ve built up enough flames and heat to sustain itself. Use Fire Starters If you’re having trouble getting a spark from just rubbing two sticks together or using a flintstone, consider bringing along some additional help like waterproof matches, dryer lint, or lighter fluid infused cotton balls which can act as reliable fire starters. Have a Water Source Nearby Always be prepared with extra water. You also may want to have a small fire extinguisher handy just in case things get out of control. Extinction Once you’re finished with the fire, make sure to thoroughly extinguish it by pouring water over the coals and stirring them until they’re cool to the touch. This will ensure that your fire doesn’t reignite or spread after you leave your campsite. Knowing how to start a fire is an essential outdoor survival skill that can ultimately save your life in a wilderness emergency. Pro Tip: Always follow Leave No Trace principles and properly dispose of any remnants or embers from your fire before leaving the area. 4. Navigating Without GPS Getting lost in the wilderness is every adventurer’s nightmare. Learning basic compass navigation skills is crucial for wilderness survival. A compass helps you determine directions and navigate your way back to camp if you lose your way during a nature walk. While GPS devices and compasses have made navigation easier, it’s also important to know how to navigate without them, as technology can fail or become lost. Here are some essential tips for navigating without GPS in the wilderness. Familiarize Yourself with the Terrain Before venturing out into the wilderness, it’s important to study and familiarize yourself with the terrain. Look at maps and topographical features such as mountains, rivers, valleys, and other landmarks. This will give you a general idea of where you’re going and help you recognize these features while on your journey. Use Natural Navigation Methods Nature provides us with clues that can help us navigate without GPS. The sun rises in the east and sets in the west, so if you have a general idea of what time it is, you can use this information to determine direction. Also, moss tends to grow on north-facing sides of trees due to less exposure to sunlight – a useful indicator if you’re lost during daylight hours. Trail Marking Skills When trekking through dense forests or unmarked trails, leave markers such as plastic ribbons tied around tree branches or small piles of rocks along your path so that your trail can be easily retraced in case you get lost. Practice Dead Reckoning If you happen to have a map and a compass, you can use the dead reckoning method. This involves measuring your direction and distance travelled from a specific starting point using landmarks or topographical features as reference points. Pay Attention to Inclines When crossing valleys or mountain ranges, it’s important to pay attention to inclines and descents. In general, valleys tend to slope towards water sources, such as rivers or streams, while ridgelines usually run parallel with them. By paying attention to these natural patterns, you can determine the correct direction. Remember, navigation without GPS may take some practice and experience, so make sure to brush up on these skills before heading into the wilderness. Pro Tip: It’s also essential to stay calm and focused when lost – panicking will only make things worse. 5. Food Gathering Finding and foraging for food is one of the most important skills to have when it comes to surviving in the great outdoors. The first step in finding food is knowing what types of plants are safe to eat. It’s important to educate yourself on common edible plants found in your area before heading out into the wild. Some valuable resources include field guides or taking a local class on plant identification. One general rule of thumb when it comes to edible plants is “If you don’t know what it is, don’t eat it.” It’s always better to err on the side of caution and avoid eating any unknown plants that could be toxic. When searching for edible plants, keep an eye out for familiar favorites such as berries, nuts, fruits, and vegetables. These can be a reliable source of nutrients and energy while out in the wilderness. Edible roots and tubers such as dandelions, cattail roots, or burdock also can provide sustenance. Insects like crickets, ants, and grasshoppers also offer valuable sources of protein. Another useful tip is paying attention to animals around you – they often rely on certain plants as a food source which can indicate that those plants are safe for human consumption too. However, never eat any plant that’s been partially eaten by animals as it may still contain toxins even if animals seem unharmed. In addition to plant-based foods, learning how to hunt or fish can be incredibly beneficial when trying to survive in the wild. This requires some basic knowledge of tracking techniques and understanding of animal behavior. If possible, bring along a small fishing kit with hooks, line, sinkers, and bait so you’ll be prepared if needed. It’s also important not to over-harvest any food sources, as this can negatively impact the environment and deplete resources for other animals and future survival situations. Before consuming any plant or animal-based food, it’s crucial to properly clean and cook them. This not only kills potential harmful bacteria but also makes certain foods more palatable and digestible. Finding and foraging for food is an essential skill that can increase your chances of survival in the wilderness. Pro Tip: By educating yourself on edible plants, being aware of animal behaviors, knowing how to fish or hunt, and how to properly prepare your meals, you’ll be better equipped to sustain yourself in the wild. 6. First Aid Skills Accidents happen even when you’re well-prepared. Carry a first aid kit and learn how to treat common injuries like cuts, burns, sprains, or bites. In any outdoor venture, having some basic first aid skills is crucial in ensuring your safety and the safety of those around you. Being equipped with basic first aid knowledge can make all the difference in a potentially life-threatening situation. Here are some essential first aid skills that every outdoor enthusiast should know. Basic Wound Care Whether it’s a cut, scrape, or puncture wound, knowing how to properly clean and dress a wound is an important skill to have in the wild. Remember to wash your hands before touching any open wounds and clean the affected area with soap and water. Apply a sterile dressing or bandage to protect the wound from infection. CPR and Choking Knowing how to perform CPR (cardiopulmonary resuscitation) can save someone’s life if they’ve stopped breathing due to drowning or other incidents. Similarly, understanding how to assist someone who’s choking can be critical in preventing asphyxiation. Splinting A broken bone or sprained joint can occur during outdoor activities like hiking or rock climbing. In such situations, knowing how to create a makeshift splint using available materials (such as sticks or trekking poles) can help stabilize the injury until you, or another member of your party, can receive proper medical attention. Dealing with Allergic Reactions It isn’t uncommon for individuals to experience allergic reactions while spending time outdoors, especially when exposed to insect bites or plant allergens like poison ivy. Knowing what symptoms to look out for and carrying antihistamines or epinephrine injectors (for severe allergic reactions) can help prevent serious complications. Heat- and Cold-related Emergencies Extreme temperatures are common in wilderness environments. It’s important for individuals to know what measures should be taken when faced with heat exhaustion, heatstroke, hypothermia, or frostbite. Always check the weather forecast before departing and prepare accordingly. Identifying and Treating Common Illnesses Being able to recognize the symptoms of common ailments, such as dehydration, diarrhea, and altitude sickness, can help prevent them from becoming serious issues. It’s also important to remember that one of the keys to outdoor safety is prevention. Ensuring you have a well-stocked first aid kit, staying hydrated and protected from the sun, and being aware of potential dangers in your surroundings, can go a long way in keeping you safe while enjoying the great outdoors. Pro Tip: Taking a first aid course before embarking on any outdoor excursion can provide you with valuable knowledge and hands-on experience to handle emergencies effectively. Be Safe, Have Fun These outdoor survival skills are essential for anyone planning to spend time in the wilderness. However, it’s equally important to remember that prevention is paramount when it comes to outdoor activities. Be prepared with proper gear, research the area you plan to visit beforehand, and always tell someone your itinerary before heading out into the wild. With the right skills and mindset, you can enjoy a safe and fun outdoor adventure. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Here’s How L-Theanine and Magnesium Can Help Calm Your Mind and Body!
In the fast-paced world we live in, stress is no stranger to many of us. But what if there was a natural solution that could help bring balance back to your life? Enter one of the best ways to help reduce stress and support your mental health and overall well-being…supplements. Supplements for Stress and Mood In recent years there’s been increasing interest in using natural supplements as part of a holistic approach for managing stress and mood. Among these supplement ingredients are l-theanine and magnesium. Both l-theanine and magnesium have shown promising results in supporting a healthy response to stress and improving mood. When taken together, these two supplements can work synergistically to provide a more comprehensive approach to managing stress and occasional feelings of anxiousness. Let’s take a closer look at these calming nutrients. L-theanine L-theanine is a unique amino acid found primarily in green tea leaves and is commonly known for its ability to promote relaxation. Chemically speaking, l-theanine is structurally like the neurotransmitter glutamate, which plays a role in transmitting nerve impulses in the brain. This similarity allows l-theanine to bind to the same receptors as glutamate, producing an inhibitory effect on the brain’s excitatory (stimulating) activity. This means l-theanine can help calm overactive neurons and induce a state of relaxed alertness. L-theanine may help elevate levels of GABA (gamma-aminobutyric acid), another important neurotransmitter associated with relaxation and mood regulation. By supporting GABA production, l-theanine promotes feelings of calmness while reducing feelings of being stressed. In addition to its calming effects, l-theanine also may help improve focus and concentration without causing drowsiness. It does this by increasing alpha wave activity in the brain – electrical patterns that promote a state of wakeful relaxation. Alpha waves are associated with increased creativity, mental clarity, and reduced stress levels. Another benefit of l-theanine is its potential to enhance sleep quality. Studies indicate that taking l-theanine before bedtime may help improve sleep efficiency by promoting deep relaxation without negatively affecting REM or dream sleep stages. Magnesium Magnesium is a vital mineral that plays numerous roles in the body. It’s the fourth most abundant mineral in the human body and is involved in over 300 biochemical reactions. This crucial nutrient is necessary for maintaining various bodily functions, including muscle and nerve function, blood sugar regulation, blood pressure control, energy production, and protein synthesis. Magnesium is often associated with strong bones and teeth. While this is one of its essential functions, there’s much more to this powerful mineral. Magnesium also aids in the proper functioning of our nervous system by regulating the levels of neurotransmitters such as serotonin and dopamine. These chemical messengers play a crucial role in the regulation of emotions, making magnesium a significant factor in managing stress and mood. Also, magnesium helps regulate levels of the stress hormone cortisol, which can become elevated during periods of extreme stress. Having sufficient amounts of magnesium in our bodies can help reduce stress responses and promote relaxation. One indication of magnesium deficiency is muscular tension or spasms. This can occur when calcium accumulates in muscles causing them to contract involuntarily. Supplementing with magnesium can relax tense muscles and help prevent cramping or stiffness. Another way that magnesium contributes to stress reduction is through its role in improving sleep quality. Lack of sleep may cause irritability due to imbalances in neurotransmitters such as GABA. This inhibitory neurotransmitter promotes relaxation and counteracts excitatory brain chemicals responsible for triggering stress responses. Calming Couple: L-theanine and Magnesium So, how exactly do l-theanine and magnesium work together to combat stress and negative emotions? The combination of both supplements helps promote balance between excitatory neurotransmitters like glutamate with inhibitory ones like GABA, resulting in increased mental alertness coupled with reduced nervous thoughts. Additionally, l-theanine and magnesium have neuroprotective properties, helping to shield the brain from oxidative stress. They also work together to enhance focus and concentration while decreasing mental fatigue caused by stress. These two supplements work synergistically to help support a healthy response to stress, promote relaxation, balance neurotransmitter levels in the brain, and regulate hormones involved in stress responses. Incorporating these nutrients into your daily routine can help provide a natural way to manage your stress levels and maintain a sense of calm in your life. That’s why BrainMD is proud to offer its stress-reducing, calm-inducing formula… Calm My Brain Calm My Brain provides generous daily doses of high-potency ingredients to manage stress, promote calm, and relieve anxiousness.* This product is a combination of three pure and potent ingredients that have been intensively researched for feelings of anxiousness, and with positive benefits for stress, relaxation, and sleep.* [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Magnesium – 100 mg Ashwagandha – 600 mg L-theanine – 400 mg [/wc_box] Benefits of Calm My Brain These ingredients have been shown to help with: managing anxiousness and stress* reducing tension and irritability* regulating unhealthy eating* supporting calmness* improving sleep quality* Calm My Brain is a unique blend of dynamic nutraceutical ingredients for reducing anxiousness, promoting relaxation, and preparing you for restorative sleep.* Perfect Pair: L-theanine and Magnesium L-theanine and magnesium are both natural ingredients that may help reduce stress.* By working together, these nutrients can provide even greater benefits by supporting GABA, which helps promote relaxation in the brain.* Incorporating these two ingredients (along with ashwagandha) into your daily routine may help manage stress and improve your mental well-being.* Try Calm My Brain today! Be sure to consult with a healthcare professional before starting any supplement regimen. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Calm My Brain 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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Some of the Best Fermented Foods for Gut Health (Recipes Included!)
The use of fermentation to preserve foods stretches back as far as human history itself. Indeed, evidence of fermented food and beverage preparation dates back to 10,000 B.C.! Preservation through fermentation served the critical purpose of allowing people to have vegetables and other foods throughout the winter, when food sourcing was difficult and fresh produce was scarce. Today, Epicureans value fermentation for the unique flavor it brings to foods and beverages, embellishing them with greater complexity. Combining simple sugars with microorganisms (such as yeast or bacteria), the process of fermentation naturally alters foods by converting carbohydrates to alcohol or acids. The alcohol or acid acts as a preservative while providing a tangy flavor. Through the natural fermentation process, cabbage turns to sauerkraut, dairy becomes yogurt or cheese, and tea becomes kombucha. These fermented foods are rich in beneficial bacteria (probiotics) and important nutrients, which make them great for gut and overall health. Consuming fermented foods can help support a diverse and healthy intestinal microbiome – which isn’t only important for digestive health but also immune health, mental health, keeping inflammation in check, and protecting against neurodegenerative health issues. Here are some delicious, fermented foods and beverages that can help support your gut health and enhance your meals, plus recipes for you to make some of them at home! 5 Surprisingly Delicious Fermented Foods and Beverages These simple and delicious fermented foods and beverages are widely available at most health retailers. 1. Fermented Veggies (Sauerkraut, Kimchi, and Pickles) Sauerkraut, kimchi (both made from cabbage), and traditional pickles (pickled cucumber), preserved via natural lacto-fermentation, are delicious and loaded with probiotics. Sauerkraut and kimchi are lovely condiments, which can be added to rice, soups, stews, sandwiches, eggs, or virtually anything you can think of. Research shows they also have anti-inflammatory properties and are good sources of vitamin C, iron, antioxidants, and fiber. Pickles are another great condiment or snack to be enjoyed anytime. Be sure you don’t get the conventional pasteurized versions of these fermented foods as the heating process destroys all the bacteria – good and bad. Look for labels that say “raw,” “naturally fermented,” “unpasteurized” or “contains live or active cultures.” Consume them by their expiration date and keep them refrigerated since they’re unpasteurized. 2. Yogurt & Kefir Unsweetened yogurt with the label “contains live and active cultures” is loaded with probiotic cultures. It’s delicious with added fruit, and in smoothies, salad dressings and dips, chicken dishes, and even baked goods. Try a low-fat Greek yogurt as it’s usually higher in protein. If you’re vegan, enjoy yogurt made from coconut milk. For a tangier, yogurt-like beverage, try kefir. There are low-fat dairy and vegan, coconut-milk based varieties. Be sure to choose unsweetened and look for “contains live & active cultures” on the label. Kefir is even higher in probiotics than yogurt! 3. Tempeh Textured and nutty-tasting, tempeh is a traditional Indonesian food made from fermented soybeans. It’s a fantastic meat substitute and tastes wonderful in stir-fry recipes. It’s also a great source of protein (more than tofu) and is rich in B vitamins, fiber, iron, manganese, phosphorus, magnesium, and calcium. It’s incredibly versatile. Try layering it in sandwiches, crumbling it up to use in place of grand meat, or searing it like a steak. 4. Kombucha Kombucha tea has been enjoyed traditionally for nearly 2,000 years. It’s made by combining tea, natural sugars, yeast, and bacteria. Usually enjoyed cold, the result is a naturally effervescent, refreshing tea that’s rich in probiotics and B vitamins. Some animal studies have found that kombucha may be beneficial for maintaining healthy blood sugar levels and keeping bad cholesterol in check. 5. Miso A traditional Japanese condiment, miso is a paste made from fermenting soybeans with a domesticated fungal starter, salt, and sometimes a grain such as brown rice or barley. Though well-known here in America for its use in the eponymous soup, it also can be enjoyed in other ways. It’s distinct savory flavor and aroma lends well to stir-fries. It can offer a probiotic boost to smoothies or a savory enhancement to sauces, spreads, rice, roasted veggies, stews, meats, and soups. Miso is both probiotic-rich and nutritious. It contains a decent amount of protein, vitamins, and minerals. Be warned that it’s high in sodium for those who need to watch their salt intake. A little goes a long way! Fermented Food Recipes If you want to experiment with fermentation at home, here are a couple of basic, easy fermented food recipes to get you started. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Vegan Miso Kimchi INGREDIENTS 1 head Napa cabbage (approx. 1 pound), cored and leaves separated 1 cup filtered water 1 small daikon radish (approx. 4 ounces), thinly sliced into rounds 8 scallions, greens chopped, whites set aside sea salt 8 garlic cloves 1 peeled knob of ginger (about 2 inches) ½ cup Korean chili powder 2 tablespoons miso paste (red or white) 1 tablespoon coconut sugar DIRECTIONS Toss cabbage leaves, daikon, and scallion greens in a large bowl with 2 tablespoons of sea salt. Cover and set aside until cabbage is wilted (approximately 1 to 12 hours). The cabbage will generally release about ¼ to ½ cup of liquid. While the cabbage is set aside, in a food processor or blender, combine scallion whites, garlic, ginger, chili powder, miso paste, and coconut sugar in a food processor or blender. Process/blend until a paste is formed (about 30 seconds). Scrape down the sides, if necessary. Add chili paste in with your wilted cabbage, turning the cabbage to coat. Mix in 1 cup of filtered water. Taste and add additional salt, if needed. Pack kimchi into mason jars. Press down firmly and pack tightly. Try using a chopstick to release any large air bubbles trapped in the bottom of the jar. Cover the kimchi with its liquid. Seal the jars tightly. Allow them to sit at a cooler room temperature (68-70° Fahrenheit) for 24 hours and then refrigerate. Give them at least 1 week to ferment before eating. The sour taste of the kimchi increases as it ages. It’s recommended that you consume it within one month. [/wc_box] [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Maple Kombucha Tea Kombucha is basically sweet tea that undergoes fermentation with the addition of a SCOBY (symbiotic culture of bacteria and yeast) and starter tea from a previous batch of kombucha. A SCOBY is also known as a kombucha “mother” or kombucha culture. While you can get a “mother” from perhaps a friend who brews kombucha, your best bet is to buy a SCOBY from a reputable online retailer. You’ll also need a small amount of starter tea. Retailers usually provide some with the SCOBY. If the retailer doesn’t provide enough starter tea, you can buy some plain, unflavored, raw store-bought kombucha. INGREDIENTS 1 kombucha SCOBY and ¼ cup of kombucha starter tea 1 gallon of purified water 1¼ cup of pure maple syrup 5-7 tea bags of black tea (or if you prefer, try green, white, or oolong tea) DIRECTIONS Bring a gallon of water to a boil for 10 minutes to remove all impurities. Remove pot from heat and pour in pure maple syrup so that it blends into the water. Next add your tea bags, allowing them to steep in the sweetened water until mixture cools down to room temperature (or leave them overnight). Remove tea bags and strain out any remnants of herbs. Pour mixture into a one-gallon jar, adding your SCOBY and ¼ cup of starter (or store bought) kombucha tea. Cover the top of the jar with a clean cloth (such as a tea towel or coffee filter) and secure it tightly with a rubber band. (Be careful not to let the liquid touch the cloth as it could attract fruit flies!) Set the kombucha in a room temperature cabinet for 3-4 weeks. After the first week, you should see a new SCOBY (also called the “daughter”) starting to form on top of the brew. That’s a sign of success! After 3-4 weeks, remove both the mother and the daughter and store them in the fridge with a little bit of their own kombucha to use in the future. Chill your kombucha and enjoy. You can use one of the stored kombucha cultures for your next batch, and you can gift your second one to a friend or neighbor! [/wc_box] At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Here’s How to Get to Know Your Brain In a Whole New Way!
Have you ever been disappointed by an online personality test? Maybe the results placed you in a rigid category that left you feeling discouraged, confused, or even stigmatized. In many cases, online personality tests fail to consider an individual’s health habits and personal history. Others neglect to include an improvement plan. Another problem with online tests is that they typically aren’t backed by science. Ultimately, the biggest problem with most standard personality tests is that they ignore the source of your personality…the brain. With so many poorly-designed tests flooding the internet, we’re proud to present the Brain Health Assessment (BHA). Brain Health Assessment This science-based, 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. Brain Type Test With the help of brain SPECT scans and millions of questionnaires, we’ve discovered 16 unique Brain Types. Brain Types 1-5 are Primary Types, while 6-16 are Combination Types. Which type are you? Take the BHA! Based on your answers in the Brain Type Test, you’ll be given a Brain Fit Score. In your report (sent via email), you’ll receive diet and lifestyle recommendations. Also included is a suggested supplement regimen customized for your specific Brain Type. Brain Fit Score The Brain Fit Score is generated from your responses to the questions in the BHA. The Brain Fit Score ranges from 0-100 and is based on seven categories: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Brain Health Habits Sleep Memory Executive Function Inner Peace Mood Flexible Thinking [/wc_box] Action Plan Based on your Brain Fit Score, your report also includes a comprehensive action plan that focuses on lifestyle interventions, including diet and supplement recommendations customized for your Brain Type. Brain Healthy Nutrition One of the quickest ways to achieve better brain function is learning which foods to choose and which foods to lose. In this section, you’ll receive dietary recommendations for your specific Brain Type. Brain Supporting Supplements The addition of brain directed supplements can help support your physical and mental energy levels, making it easier for you to follow a brain-healthy program every day. This section includes core supplements and targeted supplements for your Brain Type. About The BHA "Our mission is to help people change their brains and change their lives. We’ve seen people go from fatigued, sad, moody, and forgetful to energetic, happier, calmer, brighter, and sharper. One of the unique aspects of our work at Amen Clinics is our sophisticated brain imaging study, SPECT (single photon emission computed tomography). SPECT measures blood flow and activity in the brain and tells us how the brain functions. It allows us to take a detailed look deep inside your brain and provide recommendations based on your brain activity. It’s a phenomenal tool, but many people who want to get scanned don’t have the time or resources to visit one of our clinics for a brain scan. So, based on the world’s largest database of brain scans related to behavior (230,000 and growing), my colleagues and I developed the Brain Health Assessment to help people predict what their brain might look like if they were scanned. It’s the next best thing to getting a scan. This quiz helps you determine your Brain Type. Knowing your Brain Type can help you understand more about how you think, act, and interact with others. More importantly, it can help you learn how to optimize your individual brain to help you feel better and make you more successful in every area of your life – at work, at school, at home, and in relationships. Over 2 million people have already taken the BHA, and versions of the quiz are used by thousands of medical and mental health professionals around the world." In your service, Daniel G. Amen, MD Get Know Your Brain In a Whole New Way! 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 test. It only takes about 5 minutes to complete, and your answers are completely confidential. Take the BHA today! Note: The purpose of this quiz is to provide general information regarding Brain Types related to healthy brains. Taking this quiz is not intended to diagnose, cure, treat, or prevent any condition, nor does it create a physician/patient relationship between you and Dr. Amen or the other physicians at Amen Clinics. Please consult a mental health professional if you believe you have a mental health concern. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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From Dreaming to Achieving: 7 Tips to Help You Be Consistent & Reach Your Goals
When you first set a new goal, working towards it can be exciting and fun. You start with a plan and a focus. But then, the excitement wears off, life happens, and it can be hard to stay focused, and stick with your plan. Consistent effort is one of the biggest obstacles holding you back from reaching your goals. Try implementing the following tips and tricks to help you become more consistent as you pursue your goals. Each strategy is easy and actionable right away! 7 Tips That Really Work to Help You Be Consistent & Reach Your Goals 1. Try the 1, 2, 3 Method When you’re struggling to get started, this method is for you. Tell yourself you’re going to count to three and then you’re going to get up, or get started, no matter what. It’s that simple. Don’t overthink it. Just do it and get going. Try this to gain momentum: “1, 2, 3,” and get out of bed to start the day. “1, 2, 3,” and stop scrolling and start working on your project. “1, 2, 3,” and get dressed for your workout. Once your body is in motion, it will be easier to do what you need to do. 2. Use Reminders Could your inconsistencies simply be because you’re forgetting to do the things that you want to do at your chosen time? The act of writing something down or setting a reminder on your phone not only helps to reinforce the thing you’re trying to remember, but also allows your brain to function better as you’re using cognitive offloading to reduce the strain on your brain. Ways to use reminders: Make a grocery list to remind yourself to pick up what you need for the healthy vegetarian soup you want to make for dinner, or healthy study snacks to help you meet your nutrition goals. Set an alarm to wake on time for your morning routine. Even better, make an alarm that repeats daily and automatically. Use visual reminders in a place where you’ll easily see them. Try doing this with positive affirmations to help with your positive mindset goals. 3. Reward Yourself Receiving a reward for your effort is a tried-and-true way to stay motivated. In fact, most of us probably don’t reward ourselves as much as we should! ¹Research has shown that rewards do actually work. Immediate rewards tend to do better than delayed rewards. However, delayed gratification will build resilience and may feel even more satisfying when you finally get your reward. Rewards can take many different forms from person to person and can vary based on the goals you’re working towards. Take some time to ask yourself a few questions and figure out what would be a good reward for yourself. Your reward could be as simple as a few minutes doing an activity you enjoy, reading a book, consuming some entertainment, having a treat, going on an outing, calling a friend, taking a bath, or anything else that you find enjoyable. Reward yourself when you put in the effort and you’ll continue to make progress. Progress in itself is rewarding too, so you just might find yourself in a productive and rewarding cycle. 4. Build Routines Routines are the foundation of consistent action. They help give structure, set expectations, and perhaps best of all, they reduce decision fatigue. When a helpful habit is part of a routine, you won’t have to decide when, where, or if you actually should do that thing you planned to do to help you reach your goal. Some interesting ²research has shown that routines can make us happier. They add meaning to our life and lead to a greater feeling of fulfillment. This makes sense, because routines can help you feel productive. Routines can be built by stacking habits. Connect tasks together to accomplish one after another. Or, set a specific time that you want to do something regularly. What this might look like in action: When you buy a new piece of clothing, find an old item that you no longer use to throw out or donate. This will help with your decluttering goals. After you get home from work, take a walk. At 8:00 every evening, read a book. At 5:00 on Tuesdays, go to your yoga Experiment with your routines to find what works for you. Often, routines and rhythms will change as you move through seasons of life and develop new goals. 5. Find a Friend, Group, or Community It can be incredibly helpful to have friends who are working on the same or similar goals. They can help to keep you accountable, inspire you, and encourage you to keep going when you encounter opposition. Ways to find like-minded friends: ● Share with others what you’re working on. ● Join a community program or group. ● Check out social media for goal-specific communities. Sharing your goals with others is a great way to get new ideas if you need them, and bond over the fun aspects of what you’re working on. 6. Use the If-Then Strategy Even the best laid plans can go awry. The If-Then strategy helps you to prepare ahead of time for road bumps and obstacles so that you can easily adjust and get back on track. You think about what might come up or go wrong; “If” this happens, “then” I will do this instead. Here are some examples of the If-Then strategy in action: If I get stuck in traffic and it makes me miss my workout class, then I will do an at-home workout video. If I don’t feel like cooking my planned meal, then I will have some options in the freezer ready to pull out. If the weather prevents me from walking outside, then I will do some cozy cardio Take time to think about realistic obstacles that you might encounter when trying to reach your goals. Planning ahead will go a long way in helping you to stay consistent. 7. Don’t Wait for the Perfect Time Spoiler alert: there will likely never be a perfect time. This concept is worth restating; don’t wait for the perfect time to start working on your goals. If you want to accomplish something, just start! Excuses are the nemesis of accomplishment. If you don’t know what you’re doing at first, that’s ok! Look for a class, a book, or online resources to help you get started. You can learn as you go. Sometimes, the best way to learn is by doing. Why It Matters Consistency is the key to successfully reaching your goals. Our seemingly small, daily actions shape our lives. Goals often aren’t met in a single day, they’re accomplished through repeated, consistent effort. If you’re starting a new goal, or have an old one that you want to keep working on, take it a day at a time by not over-thinking it and putting in the work, setting reminders, rewarding your effort, building routines, preparing for challenges, finding friends, and not waiting for the perfect timing. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. Scientific References: ¹Liu, Y., Yang, Y., Bai, X., Chen, Y., & Mo, L. (2022). Do immediate external rewards really enhance intrinsic motivation? Frontiers in Psychology, 13, 853879. https://doi.org/10.3389/fpsyg.2022.853879 ²Cuddy, A. J. C., Wolf, E. B., Glick, P., Crotty, S., Chong, J., & Norton, M. I. (2018). Prescriptive stereotypes and workplace consequences for East Asians in North America. Personality and Social Psychology Bulletin, 44(5), 601–617. https://doi.org/10.1177/0146167218795133
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Here Are Some of the Best Bone Broth Benefits + Recipe
When actor and entrepreneur Gwyneth Paltrow, on a popular health podcast last year, revealed that she drinks bone broth for lunch, it garnered loads of media attention. Because people were shocked by her lack of calorie consumption, Paltrow later clarified that she was consuming bone broth for its anti-inflammatory effects after being ill (and that she normally eats plenty of food). The media fuss served to put a well-deserved spotlight on the health benefits of bone broth –which, indeed, has been shown to have anti-inflammatory properties, according to research from 2021. Yet, bone broth is valued for multiple health-enhancing benefits. Let’s take a closer look at what they are and, better yet, how you can make this nutritious broth at home! About Bone Broth Bone broth has been consumed traditionally as a comforting health tonic for centuries. In fact, anthropologists have reported that it’s likely our Neanderthal ancestors boiled bones for sustenance too. In recent years, it has become a health trend with the popularity of the Paleo diet. Quite simply, bone broth is a protein- and nutrient-rich broth made from simmering animal bones and connective tissue for 12 hours or more. It can be made from using the bones from nearly any animal including beef, pork, beef, veal, chicken, turkey, lamb, bison, buffalo, venison, or even fish. Bone broth isn’t much different than a homemade stock, but it’s vastly different from a box of shelf-stable stock you get from the market when it comes to nutritional value. The content of the bones is the source of bone broth’s health benefits. The long simmering time along with the addition of an acid component (such as vinegar, tomato paste, or wine) helps to extract the nutrients as well as loosen and dissolve the tough pieces. The bones and cartilage yield protein collagen, which becomes gelatinous when cooked and offers up several key amino acids. Essential fatty acids, vitamins, and minerals (such as calcium, magnesium, zinc, iron, and selenium) from the bones and bone marrow also leach into the broth. In addition to being a treasure trove of nutrition for health enthusiasts, bone broth makes a wonderful base for common culinary creations such as soups, stews, sauces, and gravies! 5 of the Best Bone Broth Benefits The readily absorbed nutrients found in bone broth may help support health in the following ways: 1. Sleep and Brain Function Glycine, a key amino acid found in bone broth, has been associated with improved subjective sleep (fall asleep faster and sleep deeper) and cognitive function in research. Thus, it’s possible that drinking glycine-rich bone broth may offer similar benefits, though you would have to drink several cups to equal the glycine supplement dosage used in the research. 2. Healthy Skin, Bones, and Joints Gelatinous bone broth contains collagen and amino acids, which, when broken down during digestion, supply your body with the main building blocks of collagen: glycine, proline, and hydroxyproline. Bone broth may help to support collagen building in the body, which is needed for healthy connective tissue in your joints, bones, and collagen synthesis in the skin. Yet, the number of amino acids from bone broth doesn’t equal dosage levels used in studies. Additional supplementation may be needed. 3. Digestion The nutrients in bone broth gelatin are easily absorbed in the digestive tract. Additionally, its anti-inflammatory properties can go a long way toward relieving gut health issues and helping to support a healthy gut lining. 4. Immune Support Bone broth is rich in anti-inflammatory amino acids, which can be useful in quelling inflammatory responses in the body. Thus, drinking bone broth may help improve degenerative health issues associated with serious inflammation (i.e., heart health problems, blood sugar issues, joint health problems, and abnormal cell growth). 5. Healthy Weight and Muscle Building Although low in calories, bone broth does satisfy hunger because it’s rich in protein and other nutrients. Protein is also necessary for building muscle. Bone broth is also incredibly hydrating. You can essentially stave off hunger, hydrate, and fortify your body with muscle-building amino acids with a cup of bone broth! Basic Bone Broth Recipe Making bone broth is super simple, but it does require time. Here’s a basic bone broth recipe to get you started. Of course, you can embellish as you wish once you get the hang of it. You may want to consult some other recipes online for inspiration. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] INGREDIENTS 1 gallon of water 2 tbsp apple cider vinegar 2–4 pounds of animal bones of choice Salt and pepper (to taste) DIRECTIONS Place ingredients in a large pot or slow cooker. Bring to a boil. Reduce heat to simmer and cook for 12–24 hours. Keep in mind that the longer it cooks, the more nutritious and tastier it will be! Let broth cool and then strain it into a large container. Discard the solid pieces. NOTES You can use a variety of bones to boost nutritional value. Vinegar is a key ingredient. It helps to pull nutrients out of the bones and into the broth. Feel free to add veggies, herbs, or spices to your broth in the last couple of hours to enhance the taste. Popular additions include onion, celery, carrot, garlic, parsley, and thyme. [/wc_box] At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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What is Cozy Cardio & Why We Actually Love This Approach to Fitness!
Cozy cardio is a fun, mindful fitness trend that’s reimagining what working out looks like. Basically, cozy cardio is all about getting some low impact movement in the comfort of your own home, with comfy clothes, fun entertainment, and a tasty drink – like a vanilla tahini protein shake or brain-smart smoothie. The viral craze was introduced to us by TikTok content creator, Hope Zuckerbrow. She shares her vision in one of her videos: “I want cozy cardio to be a movement for women to reclaim their relationship with exercise.” - Hope Zuckerbrow There are no rigid guidelines to this laid-back method. That’s one of the great things about cozy cardio. The foundation of this fitness approach relies on low-impact movement. You can feel free to choose the type of movement that fits your space and personal preference. 4 Types of Low Impact Movement to Try 1. Walking Hope Zuckerbrow uses a walking pad for her early morning sessions. You can also use a treadmill, walk in place, or even do stair-stepping. Walking is such a simple movement, but the research on the benefits of walking are extensive. 2. Stationary Bike A stationary bike is another low-impact cardio exercise that can be done in the comfort of your own home. You can start slow and pick up the pace, depending on the level of intensity you’re going for. Cardio exercises aren’t only important for a healthy heart, but also for a healthy brain. 3. Dancing Dancing might not be the first exercise that comes to mind when thinking about getting cozy, but it’s a perfect exercise for the feel-good energy of cozy cardio. Turning up some good music, setting the mood lighting, and dancing in your living room is a sure way to get your heart rate up and release some endorphins, giving you a mood boost and positive mindset for the day. 4. Yoga Yoga has been around for over 5,000 years and for good reason! Yoga is an increasingly popular way to exercise, decrease stress, increase vitality, and improve overall well-being. Although yoga isn’t technically considered cardio, we wanted to include it because it fits in perfectly with the cozy vibe! Here’s the Basics of a Cozy Cardio Workout Mix and match your favorite elements: ● Low-impact movement ● A cozy space ● A tasty drink ● Mood lighting ● Candles ● Music ● TV show ● Movie ● Cozy socks ● Comfortable clothes ● Soft blankets Once you’ve gotten your space ready, it’s time for your workout to begin! Start slow and pick up the energy as you go. Take your time. Try not to rush through the movement. Cozy cardio is an ultimate form of self-care. It addresses three aspects of loving yourself: physically, mentally, and emotionally. [video width="576" height="1024" mp4="/blog/wp-content/uploads/tik-tok-cozy-cardio.mp4"][/video] 5 Reasons Why We Love Cozy Cardio If you’re not convinced yet to try cozy cardio for yourself, here are a few more reasons why we love it: 1. It Prioritizes Moving Your Body Movement is a form of medicine. Exercising is important for everybody of every age. However, sometimes we have an unhealthy relationship with exercise. We think it must be done a certain way to “count.” This just isn’t true. Approaching your fitness routine in a new, more flexible way can help heal your relationship with exercise. Taking time out of your day to move your body is always a win for your overall health. Whether it’s walking on a treadmill in your living room or lifting weights at the gym, you’re moving in the right direction for your brain and your body. 2. It Helps Reduce Stress Stress is prevalent in the world around us. Too much stress can take a toll on our physical and mental health. It can cause problems such as headaches, poor sleep, and digestive distress, to name a few. It’s important to intentionally find ways to reduce your stress. The calming environment of cozy cardio contrasts with the hectic nature of the world around us. Not only that, but exercise is one of the top ways to combat stress. 3. You Can Do It from the Comfort of Your Own Home Does getting ready and out the door hold you back from exercise? Exercising in whatever you’ve got on in the comfort of your own home eliminates those hurdles! Cozy cardio is an alternative to traditional outdoor or gym exercise. It doesn’t take much to get started, no matter what your limits are. Keep in mind, it won’t give you the same benefits of more intense exercise, or time spent in nature, but it’s a great complement to other workouts. It’s a perfect stepping stone or way to increase movement on a regular basis. 4. It Relies on Positive Reinforcement Maybe exercise isn’t something that you necessarily want to do. But, with cozy cardio, you get to do something you want to do, like watching your favorite TV show or drinking your special healthy beverage, while simultaneously exercising. It’s a win-win! 5. It’s About Enjoying the Journey More Than the End Goal It may not be the most intense form of exercise, but that’s not what this fitness approach is about! It’s about loving yourself and creating space for more joy in your life. Cozy cardio is a low-intensity way to get some exercise in a flexible way, depending on what your needs are day to day. Fitness should not be all-or-nothing. Is Cozy Cardio Romanticizing Exercise? Yes. It’s a happy, calm, comfy vibe. And we are here for it! Although it’s likely not the only fitness activity you need in your life, it’s a great way to help you start exercising if you’re in a slump, are intimidated by more rigorous fitness routines, or don’t want to exercise in public. We love it because it’s highly accessible and it’s something that’s possible to do right now for almost everyone. There will be days when other workout options aren’t available to you, or you aren’t feeling up to it. That’s ok! On those days, you can treat yourself to some cozy cardio and feel good about moving your body. Cozy cardio is a mindful, loving approach to fitness that will leave you feeling good mentally and physically. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Why Your Collagen Depletes With Age & How to Increase Collagen Naturally
Collagen is undoubtedly one of the buzziest anti-aging/beauty supplements on the market today – and for good reason. A critical fibrous protein, collagen serves to provide structure in all the connective tissues in your body, accounting for a full 30% of your body’s total protein composition. Yet, as a normal part of aging, levels of this important structural protein start to decline in early adulthood. And as your collagen levels decline, you can start to see and feel the unwanted effects of aging. But here’s the good news and the reason collagen supplementation is so popular, collagen peptides can help counter the effects of collagen loss. In fact, they've been shown to boost collagen synthesis, improve skin elasticity, as well as help support healthy joint mobility and functionality and bone strength, according to a 2023 review article. Here’s what you need to know about collagen depletion and what you can do to rebuild your body’s levels of this remarkable and indispensable structural protein. About Collagen Collagen is the master building block of your body’s skin, bones, muscles, tendons, ligaments, and other connective tissues. It makes up about 80% of your skin, your body’s largest organ, and works closely with elastin to provide your skin its structure and maintain its shape. Additionally, collagen is the primary structure in your blood vessels, intestinal lining, and organs. Your body produces collagen naturally by breaking down the proteins you consume into smaller components called amino acids. Nearly 60% of collagen is made up of three amino acids: proline, glycine, and hydroxyproline (a derivative of proline). When your collagen levels are abundant, your skin is soft, smooth, and firm. The collagen aids the skin cells in repair and renewal. Your muscles are more flexible, joints are healthy, and movement is free and easy without pain. Collagen Depletion Collagen synthesis and quality remain healthy and robust usually until early adulthood (around your mid-20s). That’s when your body begins to lose collagen faster than it synthesizes it, and the quality of your collagen begins to degrade. Your body then continues to lose about 1 to 1.5 % of its collagen each year. By the time you reach age 80, you will have lost roughly 80% of your body's collagen! Signs of Collagen Loss There’s no way to measure the amount of collagen in your body, but there are noticeable signs of collagen loss such as: collagen loss in face (fine lines, wrinkles, loss of elasticity, dryness, hollowing); collagen loss in skin (wrinkles, sagging skin, brittle hair and nails); joint problems (stiffness, inflammation, pain); gut health issues (leaky gut); bone health issues (bone loss/bone weakness); and more. Factors That Increase Collagen Loss There are influences that may speed up the loss of collagen by degrading collagen fibers and impairing collagen synthesis. Hormonal shifts (menopause), genetics, and ethnicity can impact collagen loss. Lifestyle influences can increase collage loss as well, including: Exposure to UV radiation Regular consumption of refined carbohydrates and refined sugars that spike blood sugar levels Smoking Exposure to pollution/chemicals Alcohol consumption Habitual poor sleep Lack of exercise Nutritional deficiencies Stress 3 Tips for Rebuilding Your Collagen Levels Thankfully, there are a few things you can do to slow collagen degradation and loss, rebuild your collagen levels, and stimulate collagen synthesis. 1. Improve Your Lifestyle Habits Counter the lifestyle habits listed above that can degrade collagen and hinder collagen synthesis: wear sunscreen, reduce sugar intake and drink minimal alcohol, get restful sleep, quit smoking, exercise and practice mindfulness, etc. 2. Consume Collagen-Boosting Foods Consume protein-rich foods such as fish, poultry, lean meat, eggs, low-fat dairy, legumes, and tofu as they all contain the amino acids – glycine, proline, and hydroxyproline – that your body uses to make collagen. Ensure you get zinc and vitamin C in your diet as they're needed in collagen production too. Consume amino acid-rich, collagen foods such as bone broth and gelatin. 3. Supplement With Collagen Peptides Take a quality collagen peptide (also called hydrolyzed collagen) supplement such as Smart Collagen consistently. Collagen peptides are broken down collagen proteins in shorter chains of two or three amino acids, which are more easily absorbed in the GI tract. After absorption, they're reportedly utilized in areas where they’re needed most. Smart Collagen Powder Taking Smart Collagen may help promote glowing skin, healthy bones, better mobility, and improved cognition.* Its porcine formula is rich in Type I Collagen (for bone strength and skin health) and Type III Collagen (for muscles and blood vessels). Smart Collagen is one of the most potent and scientifically advanced collagen supplements currently on the market as it contains up to 30x the level of bioactive dipeptides – proline-hydroxyproline (PO) and hydroxyproline-glycine (OG) – when compared to standard collagen peptide supplements.* PO and OG are also highly bioavailable and effective. Smart Collagen has a neutral taste that doesn't alter the flavor of your favorite foods or beverages. Simply dissolve one packet of Smart Collagen powder in hot water, then blend into your daily smoothie, add to your morning tea or coffee, or mix into a meal. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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