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Here's Why You Should Exercise Your Brain at Any Age
We often hear about the importance of physical exercise, but what about mental exercise? Just as we work to keep our bodies strong and flexible, our brains also need regular stimulation to stay sharp, adaptable, and healthy. No matter your age or stage of life, exercising your brain offers significant benefits for cognitive health, emotional well-being, and lifelong learning. Here’s why mental fitness should be part of everyone’s routine – from childhood through adulthood. Who Can Benefit from Brain Training? Children and Teens: Building the Foundation In early life, the brain is developing rapidly. Mental stimulation during this stage helps lay the groundwork for academic success, emotional intelligence, and social skills. Activities like reading, learning music, solving puzzles, or engaging in educational games can help: Improve memory and concentration Support problem-solving and critical thinking Encourage curiosity and creativity Build confidence and resilience Parents and educators who prioritize mental exercise early on can help children develop multiple cognitive skills that will benefit them throughout their lives. Adults: Staying Sharp in a Demanding World Adulthood often comes with high cognitive demands; whether it’s managing a career, raising a family, or juggling both. Exercising the brain during this stage helps individuals stay mentally agile and emotionally balanced in the face of stress and complexity. Regular brain workouts can help: Improve decision-making and focus Boost productivity and multitasking ability Reduce mental fatigue and burnout Foster innovation and lifelong learning Adults can benefit from reading, learning new skills, engaging in professional development, or simply trying new hobbies that challenge their brains. Older Adults: Protecting Cognitive Health The brain undergoes natural changes as we age, but staying mentally active can help slow cognitive decline and preserve independence. For older adults, brain exercise isn’t just about keeping busy; it’s about maintaining quality of life. Benefits may include: Strengthened memory and recall Slower progression of age-related memory loss Increased social engagement and reduced isolation Greater sense of purpose and fulfillment Activities such as learning a new language, joining a book club, playing strategy games, or even teaching others can provide the mental stimulation needed to keep the brain healthy and vibrant. Brain Exercise is for Everyone No matter your age, keeping your brain active can improve mental performance, emotional well-being, and overall quality of life. Just like physical exercise, it’s never too early – or too late – to start. And the best part? Brain workouts can be enjoyable, diverse, and adapted to any interest or ability level. Here are just a few ways to keep your brain in tip-top shape… 6 of the Best Ways to Exercise Your Brain at Any Age 1. Daily Puzzles and Games Cognitive challenges – like crosswords, Sudoku, chess, and logic puzzles – are more than just leisure activities, they’re workouts for your brain. These games require memory skills, pattern recognition, and strategic thinking, which can help strengthen neural connections¹ and improve your brain’s processing speed. Even dedicating just 10–15 minutes a day can make a difference over time. 2. Brain Training Apps Technology has opened new doors for cognitive development. Apps like Lumosity, Elevate, and Peak offer a wide range of exercises designed to improve memory, attention, language, and problem-solving skills. Many of these apps adapt to your performance, ensuring that you’re always being challenged at the right level. They also provide progress tracking, so you can measure improvement over time. 3. Read Regularly Reading not only boosts knowledge but also enhances focus, empathy,² and comprehension. Whether you’re diving into fiction or non-fiction books, magazines, or online articles, reading encourages your brain to imagine, synthesize information, and think critically. Make reading a daily habit – even 20 minutes a day can help sharpen your mental acuity and broaden your perspective. 4. Learn New Skills Few things activate the brain like learning something entirely new. Picking up a second language or learning to play a musical instrument engages multiple areas of the brain simultaneously, including memory, coordination, and problem-solving regions. This kind of complex learning can help build your cognitive reserves, which may help delay mental aging. 5. Engage Socially Social interaction is a powerful form of brain exercise. Joining clubs, discussion groups, or hobby-based communities encourages conversation, idea exchange, and collaborative thinking. These interactions can help reduce stress, increase motivation, and keep your thinking fresh. Whether it’s a book club, a coding group, or a local volunteer organization, engaging with others regularly is one key to long-term cognitive health. 6. Online Learning Consider taking an online course to broaden your knowledge base. There are literally thousands of topics to choose from, so you’re sure to find something that interests you. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Amen University If you’re interested in fitness and whole-body health, we recommend the practical, informative courses at Amen University. Founded in 2015, Dr. Amen’s Amen University helps teach people of all ages from all over the world about practical neuroscience. The courses center around the Amen Clinics Method, which is focused on helping you learn to master your health, emotions, relationships, and create a brighter future for you and the ones you love. This Method has been used to help tens of thousands of patients from 111 countries. You can learn more about Amen University courses here. [/wc_box] Exercise Your Brain In today’s fast-paced, knowledge-driven society, mental agility is just as important as physical stamina. Just like your body needs regular workouts to stay healthy, your brain thrives on consistent mental stimulation. Whether you’re nurturing a young mind, maximizing your potential in adulthood, or preserving your mental agility later in life, exercising your brain is a lifelong investment. A well-exercised brain is more agile, resilient, and capable of handling life’s various challenges, so incorporate a few of these activities into your daily routine to maintain mental sharpness and adaptability. Your brain thrives on challenge, so stretch it, feed it, and keep it engaged…because having a strong brain can help support a better life. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Pillai, J. A., Hall, C. B., Dickson, D. W., Buschke, H., Lipton, R. B., & Verghese, J. (2011). Association of crossword puzzle participation with memory decline in persons who develop dementia. Journal of the International Neuropsychological Society, 17(6), 1006–1013. https://doi.org/10.1017/S1355617711001111 2. Kidd, D. C., & Castano, E. (2013). Reading literary fiction improves theory of mind. Science, 342(6156), 377–380. https://doi.org/10.1126/science.1239918
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What Is Mild Cognitive Impairment and What Can You Do About It?
You forgot why you walked into the kitchen. Again. You’ve started losing your train of thought mid-sentence. Names are harder to retrieve, and that multitasking magic you used to pride yourself on? Gone. Your first thought is probably the scariest one: Is this Alzheimer’s? But here’s the good news: it might not be. See, there’s a condition that lives in the space between normal forgetfulness and full-blown dementia. It’s called Mild Cognitive Impairment, or MCI—and it affects millions of people, often without a formal diagnosis. For comparison, think about gluten. Not everyone who gets sick after eating bread has full-blown, diagnosable celiac disease. People respond to gluten on a spectrum—which ranges from mild gluten sensitivity to gluten intolerance to full-blown autoimmune celiac. MCI is like that. It’s a signal that the brain’s under stress, that something’s shifting, and that it’s time to pay attention. This article is about what that means—and what you can do about it. What Is Mild Cognitive Impairment (MCI)? MCI is exactly what it sounds like: a mild—but noticeable—decline in memory and thinking skills that’s greater than normal aging, but not severe enough to interfere significantly with daily life. People with MCI are usually still able to function independently. But they—and the people around them—start noticing changes. There are two forms of MCI: • Amnestic MCI, which primarily affects memory • Non-amnestic MCI, which may impact attention, problem-solving, or language Not everyone with MCI develops Alzheimer’s—but those with MCI are more likely to progress to dementia over time, especially if they have multiple risk factors or worsening symptoms over months or years (1,2). Why Does MCI Happen? It’s important to understand that, like many conditions MCI doesn’t have a single cause. Like many common conditions—diabetes, alcoholism, anxiety—it’s usually the result of multiple, compounding factors; some modifiable, some not. Here are some of them: Aging: Brain volume, especially in memory-critical areas like the hippocampus, naturally declines with age (3). Blood sugar dysregulation: Insulin resistance in the brain—sometimes referred to as “Type 3 diabetes”—may play a role in cognitive decline (4). Oxidative stress and inflammation: These damage brain cells over time and are linked to both MCI and Alzheimer’s (5). Nutrient deficiencies: Even mild deficiencies in key vitamins and minerals can impact memory, focus, and mood. Poor sleep, chronic stress, and sedentary behavior all contribute to faster cognitive aging (6). The encouraging part? Many of these risk factors are things you can actually do something about. And they’re not as hard to fix as you might think. Read on. Lifestyle Changes That Make a Difference The brain is surprisingly adaptable—even later in life. Research shows that people with MCI can improve cognitive function with six strategic lifestyle interventions (7). These include: Exercise: Aerobic activity increases blood flow to the brain and supports the release of BDNF, a brain-repair hormone. Cognitive training: Reading, puzzles, language learning, and other stimulating activities help strengthen synaptic networks. Social engagement: Isolation is a known risk factor for cognitive decline; connection matters. Sleep hygiene: Deep sleep supports glymphatic clearance, the brain’s natural detox system (8). Stress reduction: High cortisol is associated with hippocampal shrinkage. Meditation, breathwork, and time spent in nature can help. Anti-inflammatory diets: Mediterranean and MIND-style diets rich in vegetables, healthy fats, and polyphenols show cognitive benefits (9). Nutrients That Support Brain Health Let’s talk supplements—not magic bullets, but critical co-pilots for your brain’s journey. Omega-3 Fatty Acids (DHA & EPA) DHA is a structural fat in the brain that supports neuron flexibility and communication. Higher DHA intake is linked to slower cognitive decline and improved memory scores (10). B Vitamins (B6, B12, Folate) These are essential for methylation and homocysteine regulation. Elevated homocysteine is a risk marker for cognitive impairment (not to mention cardiovascular disease). Supplementation with B vitamins has been shown to slow brain atrophy in MCI (11). Vitamin D Low vitamin D levels have been associated with increased risk of cognitive decline and depression. Vitamin D receptors are found throughout the brain, particularly in areas related to memory (12). Magnesium This mineral is essential for neurotransmission and synaptic plasticity. Magnesium threonate, in particular, crosses the blood-brain barrier and has been shown to improve working memory and learning (13). Phosphatidylserine A phospholipid that supports healthy cell membrane structure and function, phosphatidylserine has demonstrated benefits in attention, memory, and processing speed—especially in older adults with mild cognitive changes (14). It’s also known to help balance cortisol levels (15). Curcumin The active compound in turmeric, curcumin has strong anti-inflammatory and antioxidant effects. Some studies suggest it may reduce amyloid plaque accumulation and improve mood and memory in aging adults (16). These nutrients don’t act in isolation—they work together. Supporting brain health is a team sport. When to Get Evaluated So how do you know when to act? Here are some signs that an evaluation might be warranted: You (or someone close to you) notice worsening memory or confusion You’re having difficulty completing familiar tasks Language is slipping—you’re forgetting common words You’re making poor judgments or frequently misplacing things You’re withdrawing from social or professional activities There are currently several tools for doing cognitive assessments—tests known as the MoCA or MMSE can provide useful baseline data. But always consult with a healthcare provider trained in cognitive health for a full evaluation. It’s Not Too Late and You’re Not Alone MCI is scary. But it’s not hopeless. It’s the universe tapping you on the shoulder, saying: Hey—you might want to pay attention to this. And if you do, you’ve got options. This isn’t about fear. It’s about awareness. Which leads to action and empowerment. It’s about taking your brain off autopilot and getting back in the driver’s seat. Because when it comes to mild cognitive impairment, the most important thing to remember is this: you’re not powerless. Not even close. ________________________________________ References: 1. Petersen RC, et al. Mild cognitive impairment: clinical characterization and outcome. Arch Neurol. 1999;56(3):303–308. 2. Gauthier S, et al. Mild cognitive impairment. Lancet. 2006;367(9518):1262–1270. 3. Jack CR Jr, et al. Brain atrophy rates predict subsequent clinical conversion in normal elderly and amnestic MCI. Neurology. 2005;65(8):1227–1231. 4. Steen E, et al. Impaired insulin and insulin-like growth factor expression and signaling mechanisms in Alzheimer’s disease. J Alzheimers Dis. 2005;7(1):45–61. 5. Praticò D. Oxidative stress hypothesis in Alzheimer’s disease: a reappraisal. Trends Pharmacol Sci. 2008;29(12):609–615. 6. Yaffe K, et al. Sleep-disordered breathing and cognitive decline in older women. JAMA. 2011;306(6):613–619. 7. Ngandu T, et al. A 2-year multidomain intervention of diet, exercise, cognitive training, and vascular risk monitoring to prevent cognitive decline. Lancet. 2015;385(9984):2255–2263. 8. Xie L, et al. Sleep drives metabolite clearance from the adult brain. Science. 2013;342(6156):373–377. 9. Morris MC, et al. MIND diet slows cognitive decline with aging. Alzheimers Dement. 2015;11(9):1015–1022. 10. Yurko-Mauro K, et al. Beneficial effects of docosahexaenoic acid on cognition in age-related cognitive decline. Alzheimers Dement. 2010;6(6):456–464. 11. Smith AD, et al. Homocysteine-lowering by B vitamins slows the rate of accelerated brain atrophy in mild cognitive impairment. PLoS One. 2010;5(9):e12244. 12. Annweiler C, et al. Vitamin D and cognitive performance in adults: a systematic review. Eur J Neurol. 2009;16(10):1083–1089. 13. Slutsky I, et al. Enhancement of learning and memory by elevating brain magnesium. Neuron. 2010;65(2):165–177. 14. Crook TH, et al. Effects of phosphatidylserine in age-associated memory impairment. Neurology. 1991;41(5):644–649. 15. Hellhammer J, et al. Supplementation with phosphatidylserine reduces serum cortisol and increases perceived well-being in chronically stressed subjects: a randomized, double-blind, placebo-controlled study. Lipids Health Dis. 2014;13:121. doi:10.1186/1476-511X-13-121. 16. Small GW, et al. Memory and brain amyloid and tau effects of a bioavailable form of curcumin in non-demented adults. Am J Geriatr Psychiatry. 2018;26(3):266–277.
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These Are 9 of the Best Joint Health Supplements
Do your knees pop every time you stand up? Do you experience discomfort in your joints when you walk or run? Pain in the joints is common, especially as we age. For some, taking a medication, topical agent, joint support supplement, or wearing a brace might help. Others may need occasional injections (steroids, platelet-rich plasma, etc.) to improve mobility and reduce unhealthy inflammatory status. Still, others may end up needing surgery for their knees (common), shoulders, hips, elbows, or other joints. If you’re experiencing discomfort in any of these joint zones, make sure you’re practicing these joint-healthy tips every day. Tips for Better Joint Health Consistent Exercise Exercise is vital to building and maintaining strong joints, so one of the worst things you can do is to stop working out (unless you’re experiencing intense joint discomfort or are recovering from a knee, hip, or other joint surgery). Without a consistent exercise regimen, your muscles can become weak and flabby and your joints stiff and brittle. It’s okay to ease off your full routine while the discomfort persists, but once your body has recovered, gradually return to normal workouts. On the flip side, don’t overdo it. Avoid excessive exercise, which can cause severe joint and muscle discomfort. It also can release potentially toxic free radicals which are generated as you burn more oxygen. These can modify your DNA, break down the structure of your cells, and generally lower the quality of your life. Stay Hydrated It’s vital to stay properly hydrated while exercising. Drinking water helps to prevent muscle cramping and provides the basis for production of the fluid that lubricates your joints. Additionally, drinking water can help your muscles stay strong. When you exercise, you lose water, so your muscle fibers need adequate hydration in order to work longer and harder before they feel tired. By providing those fibers with the water they need to continue making and using energy, you’re helping them build more muscle. Daily Stretches This step should go without saying, but many people skip it or ignore it…to their detriment. Stretching is especially important after the cooldown phase of your workout, as it prevents the buildup of lactate and other energy generation metabolites which can lead to muscle cramping, spasming, and soreness. Also, don’t forget to stretch the muscles around the areas you worked out; an important step that’s easy to forget. Doing daily stretches can help keep your vertebral discs well-hydrated and flexible, lubricate your spinal and other joints, strengthen your muscles, and increase your overall flexibility. Also, many people enjoy yoga or other workout routines that involve stretching and movement. In addition to these daily maintenance prompts, consider incorporating joint-healthy nutrients into your diet… Joint Health Supplements: 9 Nutrients That Can Support Your Joints 1. Omega-3 Fatty Acids The omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) have a wide range of profound health benefits, from supporting heart and joint health to promoting healthy cognition and mood. Omega-3s play a crucial role in regulating the body’s healthy inflammatory responses, which reduce the chances of having problems with your circulation, joints, and other organs. 2. Collagen Collagen is a family of large proteins that provide strength to the body’s connective tissues, which are the packing material into which our cells, tissues, and even organs are fitted. Collagen is a major structural component of this connective tissue “glue” that holds everything in place within the body. Collagen supplements are made up of collagen peptides (also known as hydrolyzed collagen), which is collagen that has been broken down into shorter chains of two or three amino acids so it can be easily absorbed in the GI tract. Some of the peptides of hydrolyzed collagen are uniquely required for making collagen in the body – they aren’t well supplied by the diet. The body can utilize newly-absorbed peptides from hydrolyzed collagen in areas that need repair the most. Collagen sources most commonly include marine (from fish skin and scales), bovine (from cow hide), and porcine (from pork skin). The brain needs collagen, too: for the walls of its blood vessels, for connective tissue packing, even to make and maintain its hundreds of trillions of synapses. 3. Vitamin C Vitamin C (ascorbic acid) is essential for human life. The body needs it but cannot make it, so we must get it from our diet. U.S. Govt surveys indicate a substantial percentage of Americans aren’t getting adequate amounts of vitamin C.¹ The body needs vitamin C as a required cofactor for a major collagen-producing enzyme. Getting sufficient vitamin C means being able to make collagen for healthy circulation, skin, joints, bone and other hard tissues, and all the body’s organs. Collagen is a major component of the connective-type tissues that line our joints. As a major antioxidant protector for the body, vitamin C helps to defend against free radicals and the many toxins that can enter the body via the air, water, or foods. The brain needs vitamin C to make a variety of transmitters and energy-related substances. 4. Curcumin Curcumin (a mixture of 3 highly beneficial curcuminoids) from the turmeric root can be excellent for joint health. Modern science has extensively researched the curcumin complex of curcuminoids and established their powerful antioxidant benefits, in addition to their powerful support for healthy inflammatory balance. In addition to supporting the brain, curcumin has been shown to benefit the eyes, heart and circulation, joints, intestinal tract, skin, prostate, muscles, nerves, and numerous other human tissues. However, turmeric powder is very poorly-absorbed. There are high-absorption curcumin supplements available, but before trying one, make sure the product has improved joint health in clinical trials. 5. SAMe S-Adenosyl-Methionine (SAMe) is a naturally-occurring, hard-working molecule that’s found in almost every tissue and fluid in the body. It’s organically produced in our bodies from the amino acid methionine in the presence of the cofactors B12 and folate and is critical to brain and body health. It powers over 200 enzymes necessary for healthy cell growth, maturation, and specialization. The unique benefits of SAMe are linked to the high energy charge it carries. This enables SAMe to be a cofactor for a broad array of enzymes, by contributing precious energy to power enzyme reactions that otherwise would not occur. The vast majority of methyl group transfer reactions involve SAMe. Methyl transfers are necessary to make DNA, to repair damaged DNA, for the production of joint cells and tissues, and for overall functioning of the entire body. People who don’t make enough SAMe naturally may be helped by taking SAMe as a supplement. Widely studied for the treatment of joint discomfort, SAMe can help more than just joints. Numerous controlled clinical trials support its benefits for mood, cognition, the liver, the gastrointestinal system, and the other organs. 6. Vitamin D3 Vitamin D used to be respected only for building bones. However, this highly-potent vitamin is essential for overall brain and body health. The key to understanding the importance of vitamin D3 is that the body transforms it into a hormone, which has receptors (cell-level sensors) distributed throughout practically all our tissues, including the joints. The vitamin D hormone is crucial for healthy immune system regulation, and high-normal vitamin D levels help ensure healthy immune and inflammatory balance in the joints. Vitamin D levels can help improve your mood, boost your overall brain function, and generally improve your well-being. Vitamin D may be involved in the healthy regulation of as many as 900 human genes. It’s well-documented that vitamin D is essential for the proper absorption of calcium,² and it’s been shown to greatly reduce fracture risk in three ways. First, it helps with the complex process of formation of stronger bones, which involves much more than just adding calcium. Second, vitamin D helps maintain and strengthen muscles, which helps hold joints in healthy position. Last but not least, vitamin D helps improve balance and helps prevent falls. Be sure to purchase vitamin D3, not D2 which is less effective. Aim for a blood level of at least 30 nanograms per milliliter (100 nanomoles per liter). 7. Glucosamine Sulfate Glucosamine is a well-known ingredient in joint care supplements. It’s a substance that naturally occurs in the body. It’s also a building block of connective tissue, working along with cartilage to serve as protective packing within the linings of the joints. In clinical trials, glucosamine sulfate has worked better than glucosamine by itself. Glucosamine is an amino sugar often made from shellfish, but vegetarian forms are also available. Aim for 1500 mg per day of glucosamine sulfate, in a single daily dose or in divided doses. A word of caution: studies suggest glucosamine supplements can negatively interact with the anticoagulant medication warfarin. 8. Chondroitin Sulfate Chondroitin sulfate naturally occurs in the connective tissues of animals and people, as a large molecular complex associated with connective tissue. In clinical trials, it has shown modest benefits for joint comfort, and it’s best used in combination with glucosamine sulfate and other beneficial joint support nutrients. Aim for 800 milligrams per day, from a reputable supplier. 9. MSM (MethylSulfonylMethane) Sulfur is an essential mineral for humans, and substances that supply sulfur often promote joint health. MSM occurs naturally in plants and in the human body. It began to find use among athletes decades ago, and is now an important component of joint health supplements. In clinical trials, MSM has been particularly effective when used in combination with glucosamine sulfate and chondroitin sulfate. Its effective dose range is 1500 to 3000 mg per day, or even higher. It’s affordable and using it can make a huge difference to the health of your joints. Support Your Joints Many people develop problems with their joints, especially their knees, as they age. Before surgery becomes necessary, there are several natural strategies you can try. These include daily stretches, low impact exercises, and joint-supporting nutrients. Taking care of your joints now can pay off dividends in the future. Start strengthening your joints by implement these helpful steps today! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Crook, J., Horgas, A., Yoon, S.-J., Grundmann, O., & Johnson-Mallard, V. (2021). Insufficient vitamin C levels among adults in the United States: Results from the NHANES surveys, 2003–2006. Nutrients, 13(11), 3910. https://doi.org/10.3390/nu13113910 2. Khazai, N., Judd, S. E., & Tangpricha, V. (2008). Calcium and vitamin D: Skeletal and extraskeletal health. Current Rheumatology Reports, 10(2), 110–117. https://doi.org/10.1007/s11926-008-0020-y
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This Is How Rhodiola Rosea Can Help Boost Your Energy
In our fast-paced world, many people have tried different ways to increase their energy. When energy levels become depleted, many look for a quick fix to combat fatigue. However, there are healthy and unhealthy ways to increase energy. Unhealthy Ways to Boost Your Energy Energy Drinks Energy drinks are the fastest-growing segment of the beverage industry. By now, it’s no secret that energy drinks are bad for the brain and body. Most of them contain large amounts of sugar or artificial sweeteners, caffeine, and other stimulants that provide a temporary energy boost followed by an energy crash. Energy drinks are often accompanied by adverse conditions, such as: Nervousness Headaches Upset stomach Irritability Sleep issues Rapid heartbeat Increased blood pressure Dehydration Caffeinated Drinks While it’s true that caffeine can lead to a temporary increase in alertness, excessive caffeine consumption can constrict blood flow¹ to your brain and many other organs. Caffeine causes the release of adrenaline, which puts the body into a “fight or flight” mode. Caffeine increases dopamine levels in a similar manner to amphetamines, though its effects are far less than amphetamines. Dopamine is a neurotransmitter that activates the pleasure centers of the brain, so drinking caffeinated beverages may trigger your cravings for even more caffeine and sugar. If you’re searching for an alternative to coffee or energy drinks, here are 3 ways to increase your energy naturally: 3 of the Best, Natural Ways to Boost Energy and Fight Fatigue 1. Go Nuts Almonds and cashews are an amazing source of healthy fats, fiber, and protein that help balance blood sugar levels. They’re also packed with magnesium, a mineral that plays a key role in converting food into energy. Being low in magnesium can drain your body of energy. Organic nut butters also can provide a great-tasting energy boost. To avoid added sugars, try all-natural nut butters that contain nothing but nuts. 2. Get a Move On Though it may seem like an unlikely way to combat fatigue, research² validates that expending energy in a moderate workout actually can increase energy. Regular exercise can raise the levels of energy-promoting and mood-enhancing neurotransmitters – such as dopamine, norepinephrine, and serotonin – in the brain. Exercise has also been associated with improved mood and a positive outlook on life. Even moderate exercise can help increase energy, so get moving. 3. Nutritional Support Are you looking to boost your energy without adding calories to your diet or harming your brain? Meet Rhodiola rosea. What is Rhodiola Rosea? Rhodiola rosea (or simply, rhodiola) is a hardy plant that’s adapted to living in extremely challenging environments. Rhodiola is found mainly in Arctic environments and at high altitudes in the northern hemisphere, including parts of Europe, Asia, and North America. A favorite in the East, Rhodiola’s root, technically an underground stem, is the main source of its beneficial substances. Often referred to as “golden root,” rhodiola has been used for centuries by many different cultures to help with energy and a variety of other health issues. Benefits of Rhodiola Rosea Rhodiola rosea has been studied for many different benefits and has been shown to counter fatigue, sharpen attention, and increase mental capacity. Additionally, rhodiola has strong antioxidant properties to fight free radicals. It also has been found to have a beneficial effect on mood. Rhodiola is one of the best-studied and most potent adaptogens. It is fast-acting and helps increase the availability of energy during the day. Its anti-stress effects help lower anxiousness, which promotes restful sleep at night. A generous dose (200 mg) of this versatile and effective nutrient is offered in BrainMD’s premier energy supplement… Focus & Energy Focus & Energy was designed to promote sharpness and improve productivity without lowering blood sugar.* It's formulated specifically to reinforce the brain and the body’s ability to fight fatigue and adapt to stress.* Focus & Energy includes standardized, ultra-pure extracts of 3 powerful adaptogens: rhodiola, ashwagandha, and ginseng: Rhodiola (Rhodiola rosea) acts swiftly and has been shown to reduce fatigue, promote positive mood, and improve physical and mental performance. This standardized extract provides the stress-fighting rosavins and salidrosides along with powerful antioxidants.* Ashwagandha (Withania somnifera, root/leaves) is revered in Ayurvedic medicine. It helps the body stay calm and mentally focused while under stress and has been associated with improved memory and attention.* Asian Ginseng (Panax ginseng) is the best-studied and fastest acting of all the ginsengs.* This standardized extract helps improve focus, memory, and overall well-being, as well as help, maintain blood sugar within normal range.* Focus & Energy also provides a generous allowance of standardized green tea extract, which is excellent for promoting blood flow to the brain and the rest of the body.* Green tea helps deliver the active substances in the 3 adaptogens to the brain.* Rounding out Focus & Energy is a nutrient now recognized as essential for human life. Choline has many life functions, including being a building block for acetylcholine, the major transmitter required for sharp mental focus.* If you’re looking to support your focus and increase your energy, Focus & Energy is an excellent choice.* Unlike the energy rollercoaster you can experience with coffee or energy drinks, there’s no dramatic drop in mood and energy with this dietary supplement.* Focus & Energy is safe, natural, and non-habit forming.* Try it today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Focus & Energy and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Addicott, M. A., Yang, L. L., Peiffer, A. M., Burnett, L. R., Burdette, J. H., Chen, M. Y., Hayasaka, S., Kraft, R. A., Maldjian, J. A., & Laurienti, P. J. (2009). The effect of daily caffeine use on cerebral blood flow: How much caffeine can we tolerate? Human Brain Mapping, 30(10), 3102–3114. https://doi.org/10.1002/hbm.20732 2. Puetz, T., O’Connor, P., & Dishman, R. (2006, November 8). Regular exercise plays a consistent and significant role in reducing fatigue. ScienceDaily. Retrieved March 18, 2025, from https://www.sciencedaily.com/releases/2006/11/061101151005.htm
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This Is What You Need to Know About the Standard American Diet!
In our fast-paced world, there’s an overabundance of foods that are harmful to our health. While most people realize that eating a steady diet of hamburgers, French fries, and soft drinks isn’t beneficial for our health, the convenience of junk or fast food is a dangerous trap that many in our society fall into on a consistent basis. The Diet Downfall The standard American diet (SAD), or Western pattern diet (WPD), is filled with pro-inflammatory and allergenic foods, many of which are laced with artificial chemicals. This diet can damage and prematurely age your brain and increase your risk for many physical and mental issues. The SAD diet is largely composed of unhealthy foods that Dr. Daniel Amen refers to as weapons of mass destruction. These foods are: Highly processed- essential nutrients lost Pro-inflammatory- injurious to muscles, joints, and organs Artificially colored and sweetened- toxic to the liver and other organs High glycemic index- overworks the body’s sugar processing system Low in fiber- robs probiotics of the food they need Laden with hormones- can adversely affect the body’s delicate hormone balance Pesticide sprayed- toxic to humans Tainted with antibiotics- harmful to probiotics This diet typically is high in sodium, refined sugars, omega-6 fatty acids, trans fats, and excess calories. It’s also low in the vitally important long-chain omega-3 fatty acids, EPA and DHA. People who maintain a diet loaded with simple carbohydrates (such as bread, pasta, potatoes, rice, fruit juices, and sugar) have an increased risk for problems with their digestive system, liver, pancreas, heart, circulation, and overall brain health. A SAD Study According to a recent study,¹ published by the Royal Society, consuming the SAD diet for just one week may decrease learning and increase desire to munch on junk food. For this trial, volunteers spent one week splurging on high-fat foods and sweet treats with high amounts of added sugar. The SAD diet led to worse performance on memory tests and an increased desire to overeat junk food after they had finished consuming a meal. The researchers suggest that the typical Western diet – think high-glycemic foods like waffles and high-fat fare like milkshakes – can rapidly impair function in the region of the brain called the hippocampus. One of the brain’s major memory centers, the hippocampus is also involved in appetite regulation. Dysfunction in this area is associated with memory issues and troubles with appetite control. This study is just the latest to confirm the strong relationship between what you put in your mouth and the moment-by-moment functioning of your brain. Its finding suggests a vicious cycle where eating junk food impairs hippocampal function and appetite control, which leads to craving more junk food, and so on. It helps explain why the SAD diet is contributing to widespread weight problems in America where approximately 70% of the population is overweight, and 40% fall into the obese category. Fast Food, Low Mood A fascinating recent study² revealed a new twist in the food/mood connection. Researchers went to two remote islands in Australia – one with plentiful fast food and lower fish consumption, the other without fast food, and higher fish consumption. On the island with fast food, 16% of the people had moderate-to-severe mood issues, compared to only 3% on the island without fast food. That’s a 500% increased risk of low mood, based on diet. This study doesn’t prove fast food causes mood challenges, but it does suggest a suspicious connection. Good Mood Foods Making healthier choices in your diet can benefit your waistline, help lift your mood, and provide a long-lasting increase in energy and focus. Your brain requires foods that are high in vitamins, essential minerals, and other nutrients to help meet its huge energy requirements throughout the day. Consider adding these good mood foods to your grocery list: fresh vegetables, fruits, seeds, nuts, berries, beans, free-range poultry, grass-fed meats, and wild-caught, cold-water fish. This diet tends to be higher in omega-3 fatty acids, folate, fiber, and many essential vitamins and minerals. Brain Healthy Supplements Due to the poor nutritional quality of the SAD diet, many people aren’t receiving proper nutrition from the foods they eat. Even those who eat a relatively healthy diet may find it challenging to get all the nutrients they need daily. By only eating foods, there will always be a gap in nutrition. To help fill that gap, it’s essential to get energy-enhancing, stress-reducing nutrients. That’s where supplements come in. The reason they’re called supplements is because they supplement your diet with the nutrients you might be missing by fueling your body with food alone. In a society where eating fast or processed food, consuming massive amounts of sugar, skimping on sleep, drinking too much caffeine and/or alcohol and not enough water, and consistently passing up on exercise has become the norm, supplements aren’t just a good idea, they’re critical to supporting and optimizing your health. Daily Essentials BrainMD has developed several products that are essential for everyone’s nutritional needs: our premium multivitamin, NeuroVite Plus Multivitamin, ultra-concentrated EPA and DHA fish oil, Omega-3 Power, and high-purity Vitamin D3 5000. Our line of over 30 supplement products was designed to support a wide range of individual needs and is the only line of dietary supplements available today that was specifically developed to address the full spectrum of brain health concerns. Never Too Late Even if you’ve been eating the SAD diet your whole life, there is hope. Though eating junk food is bad for the brain, it’s never too late to start fueling your brain with healthy foods that boost brain function. Feeding your brain and body with healthy foods, and high-quality, brain directed supplements, can provide tremendous nutritional health support for you and everyone in your family. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your energy, focus, mood, stress, immunity, and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Stevenson, R. J., Francis, H. M., Attuquayefio, T., Gupta, D., Yeomans, M. R., Oaten, M. J., & Davidson, T. (2020). Hippocampal-dependent appetitive control is impaired by experimental exposure to a Western-style diet. Royal Society Open Science, 7(2), 191338. https://doi.org/10.1098/rsos.191338 2. Berger, M., Taylor, S., Harriss, L., Campbell, S., Thompson, F., Jones, S., Makrides, M., Gibson, R., Amminger, G. P., Sarnyai, Z., & McDermott, R. (2020). Cross-sectional association of seafood consumption, polyunsaturated fatty acids and depressive symptoms in two Torres Strait communities. Nutritional Neuroscience, 23(5), 353–362. https://doi.org/10.1080/1028415X.2018.1504429
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10 of the Best Ways to Support a Healthy Spine
How many hours a day do you sit? How often do you slouch in a chair or sofa? How long have you had pain in your back? Standard health checks may include your eyes (optometrist), teeth (dentist), skin (dermatologist), heart (cardiologist), or overall physical health (general practitioner). But how often do you consider your spine? Have you ever had chiropractic care, and if so, when was your last adjustment? If you’re experiencing back pain, it might be related to issues with your spine. In fact, many health problems may be traced to the spine since each region of the spine is linked to different organs or body systems. 5 Spine Regions The spine – or spinal column – is divided into five regions (from top to bottom): cervical, thoracic, lumbar, sacrum and coccyx. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Cervical This is structurally linked to the skull, neck, brain, mouth, and jaw. It protects the spinal cord as it emerges from the skull and supports the head’s movements. Thoracic This area of the spine is closely associated with the heart and lungs and provides support to the rib cage. Lumbar This area of the spine is associated with the abdominal organs and the lower back. It also supports the upper spine. Sacrum The sacrum is where the spinal column tapers off. It’s structurally associated with the pelvis, buttocks, feet, and sciatic nerve. Coccyx Also known as the tailbone, the coccyx is linked to the pelvis. It also helps with balance and stability when walking or running. Both the sacrum and coccyx contain nerve roots that innervate the lower body. [/wc_box] Spine Facts The average adult spine consists of 33 vertebrae (bones that protect the nervous tissues of the spinal cord). It also has connections with over a hundred muscles, which is why it’s so flexible. The spinal column is the body’s main structure enabling its upright posture. When healthy, it’s a strong framework that includes nerves, joints, bones, ligaments, muscles, and tendons. The spinal cord is the main route for nerve fibers that send and receive messages to and from the brain for all functions in the body. The spine actually has a structural type of memory…its posture changes as it grows accustomed to how you stand and sit. That’s why undoing bad posture can be so difficult. The good news is that the spine can “remember” good posture, as well. Aside from the common cold, back pain is the number one reason people visit their doctor. It’s also the leading reason why people miss work. Most back pain is concentrated in the lower back. It’s estimated that 80% of people in the U.S. will experience back pain¹ at some point in their lives. It’s important to establish healthy habits that can protect your spine and help you maintain good posture. Here are just a few… Top 10 Tips for Supporting a Healthy Spine & Relieving Back Pain 1. Reduce Sitting Time Over time, sitting at a desk (for work or school) may damage your spine…and ruin your posture. Prolonged sitting also can lower metabolic rate and increase the risk of blood pressure and weight issues. Set a timer to remind you to take a break. It’s recommended that you stand for at least one minute every hour. Also, avoid sitting in the same position for more than 30 minutes. 2. Supportive Footwear One of the best things you can do for the health of your spine is to wear comfortable, and supportive footwear. This is especially true if you frequently walk or jog. Be sure the back of your foot is snug in the heel, but not too tight. For women, avoid wearing high heels, which can put added stress on the spine. 3. Exercise Your Core The muscles in your abdomen (“abs”) and back are crucial to spine support. For many people, these muscles are weak and must be strengthened with exercise. Exercises that strengthen your core, neck, and back muscle groups will improve your spine health. Doing daily stretches can help keep your vertebral discs flexible, lubricate your spinal and other joints, strengthen your muscles, and increase your overall flexibility. Also, many people enjoy yoga or other workout routines that involve stretching and movement. 4. Posture-promoting Chair Sadly, many desk chairs don’t properly support the spine. This is especially true of older chairs that have worn padding or lean to one side. Invest in a desk chair that’s ergonomically suited for your body. 5. Stretch Your Hamstrings If your hamstring muscles are tight, your lower back and sacroiliac joints might experience increased pain. It’s a good idea to stretch your hamstrings if you’ve been sitting for an extended period or if you’re preparing to engage in physical activity. Here are a few effective hamstring stretches² you can try. 6. Proper Lifting Have you ever pulled a muscle or thrown out your back while lifting something? Maybe it wasn’t even a large or heavy object that caused the pain in your back. Maybe it was the way you lifted it. There are correct and potentially injurious ways to lift something. Rather than bending over, keep your back straight and bend your knees; then, lift with your legs, not your back. This should reduce the strain on your back and help prevent a serious back injury. Wearing a back brace is a good idea if you’re moving many heavy items. For large objects like couches or other pieces of furniture, be sure to enlist the help of others to do a team lift rather than a DIY approach that can lead to injury. 7. Get Restorative Sleep Pain is a leading cause of sleeplessness. Inadequate sleep may prevent the body from properly healing, which may make back pain worse. For proper spine support, sleep on a medium-firm mattress and place a pillow between your legs when sleeping on your side. This will help keep your hips aligned with the rest of your body. If you have difficulty falling asleep due to back pain, or any other reason, consider taking a natural sleep aid to ease you into a restful night’s sleep. 8. Release Your Endorphins Endorphins are feel-good chemicals that the body produces. Endorphins can help block pain signals from registering in your brain. Acupuncture performed by a trained practitioner can release pleasant feeling endorphins and help with lower back pain.³ Aerobic exercise, meditation, deep breathing, and massage therapy also have been shown to increase endorphin levels in the body. A massage can loosen tight muscles, increase blood flow, and boost feelings of calm and well-being. 9. Stand Up Many people use a standing desk, which can help maintain good posture and blood flow. It also helps prevent the slouching and spine alignment issues that can come from excessive sitting. Another way to maintain good posture while working or studying is to get a treadmill desk. Walking at a very slow pace while you write or reply to emails can improve your focus and energy. Caveat: standing too long (especially in one position) can put a strain on the lower back, joints, and feet, so take occasional breaks from standing. 10. Spine-friendly Nutrients The spine is living tissue composed of a variety of cell types that require all the vitamins, essential minerals, and other nutrients the other organs need. Some details on nutrients and your spine: [wc_box color="secondary" text_align="left" margin_top="" margin_bottom="" class=""] Vitamin C One of vitamin C’s many benefits is that it’s essential for making collagen, which is fundamental to the structure of the discs as well as the connective tissue matrix that forms bone. Vitamin D The body uses this vitamin to make a hormone that controls calcium absorption and its utilization to make bone as well as for maintaining muscle health. Vitamin K This vitamin helps ensure calcium is directed into bone and not into arteries and other soft tissues where it can cause damage. Calcium This mineral makes up the bulk of bone, and is needed for nerve transmission and muscle function. Magnesium Also essential for making strong bones, magnesium helps balance calcium in your body. It also helps protect against muscle spasms, which can make a minor spinal posture problem much worse. Iron This essential mineral is vital to the health of all our tissues. Iron is vital for the delivery of oxygen via hemoglobin, and for myoglobin, an oxygen-binding protein found in muscles. Omega-3 Fatty Acids Omega-3 EPA and DHA help maintain a healthy anti-inflammatory balance in the living bone tissue and nerves and muscles associated with the spine. Phosphorus This essential mineral works with calcium to form bone. It’s also needed to make energy. Vitamin A A vitamin crucial for forming and repairing all our tissues. B Vitamins The B vitamins, including folate and vitamin B12, are all important for bone, nerve, and muscle function. [/wc_box] Keep A Healthy Spine in Mind The spine provides the framework for your entire body and is connected to every vital system in your body. Keeping your spine strong, aligned, and free of blockages is important not only for your posture but for your overall health and well-being. If you’ve been experiencing back pain, seriously consider seeing a trained chiropractor or orthopedist. A chiropractor can help correct spinal misalignments, which in turn may help relieve other bodily issues resulting from misaligned muscle and nerve groups connected to the spine. If you’ve never been to a chiropractor, or if it’s been a while since you’ve had an adjustment, consider making an appointment to have a chiropractor take a look at your spine. Back pain can be resolved or lessened by using the resources available to you, including the self-help techniques we’ve listed above. If you want to have a healthy spine, today and throughout your life, it's a good idea to practice these practical tips. We hope you feel a positive difference soon. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: Vällfors, B. (1985). Acute, subacute and chronic low back pain: Clinical symptoms, absenteeism and working environment. Scandinavian Journal of Rehabilitation Medicine. Supplement, 11, 1–98. PMID: 3161177. Sears, B. (2024, June 7). 6 easy hamstring stretches to do at home: Loosen tight hamstring muscles with these simple moves. Verywell Fit. https://www.verywellfit.com/ Trigkilidas, D. (2010). Acupuncture therapy for chronic lower back pain: A systematic review. Annals of the Royal College of Surgeons of England, 92(7), 595–598. https://doi.org/10.1308/003588410X12699663904196
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How Caffeine Effects Your Brain: Truths and Myths
It suddenly seems as though there’s a new coffee shop on every corner, selling highly caffeinated drinks packed with sugar and fat. As a society, we are going from drinking 1-2 cups of coffee a day to 1-2 cups – three or four times a day. It’s the new comfort food, especially in cold weather. In order to make it in today’s fast-paced world, you’ve got to stay focused with plenty of energy – both physical and mental energy. It’s easy to see why your body craves caffeine in the short term, especially if you’re sleep-deprived and feeling down. As energy levels dip because of an overstressed lifestyle, though, have you ever wondered what all that caffeine is doing to your brain? Many people don’t know of an alternative to caffeine. Negative Effects of Caffeine on the Brain Granted, caffeine can lead to temporary increased alertness, and sports medicine research does promote it as an athletic performance enhancer under certain conditions. However, excessive caffeine every day also constricts blood flow to your brain¹ and many other organs. A daily cup of joe probably isn't a problem, but more than 3-4 cups of caffeine, which is metabolized in your hard-working liver, may raise a few issues. Adenosine is a chemical in the brain that causes drowsiness by slowing down nerve cell activity – and it’s the key to understanding caffeine dependence. When we are tired, adenosine triggers the brain to slow down so we will go to sleep and naturally rejuvenate our own brain function. Caffeine blocks the effects of adenosine² by occupying the adenosine receptor sites and preventing the brain from seeing it. So even if you are tired and in need of sleep to revitalize brain chemistry, caffeine tricks the brain into thinking it is wide awake. Additionally, caffeine causes the release of adrenaline from the adrenal glands, putting the body into a stressful fight or flight mode, whereby: Your pupils dilate Your heart beats faster Blood vessels on the skin constrict to slow blood flow from cuts Blood flow increases to working muscles Blood pressure rises Blood flow to the stomach slows Your liver releases sugar into the bloodstream for extra energy Muscles tighten up, ready for action Caffeine also increases dopamine levels in the same way that amphetamines do. Dopamine is a brain neurotransmitter that activates the pleasure centers of the brain. While caffeine's effects are far less than amphetamines, it is a similar process. Long-term Effects of Caffeine: Bad for Your Brain? Excessive caffeine use is associated with serious dehydration (which can harm your body in numerous ways), added stress on your heart, high blood pressure, jitteriness and headaches. Truth is, depending on your own body chemistry, when the effects of the caffeine wear off, you can actually feel fatigued and moody. So, you consume more caffeine to re-energize. Soon enough, you're hooked on the stuff – and it takes more and more to achieve that same feeling. After years of studying brain scans at Amen Clinics, it is clear that reduced cerebral blood flow is the opposite of what you want for optimal brain function. “In fact, decreased cerebral blood flow lowers cognitive function and can exacerbate emotional and mental health problems,” says Dr. Daniel Amen. So, how can you enjoy all-day alertness and productivity without the caffeine jitters? BrainMD is proud to offer its premium, all-natural, all day energy supplement... Focus & Energy BrainMD’s Focus & Energy was designed to promote sharpness, improve mental and physical productivity, and prevent fatigue without lowering blood sugar.* Unlike many other dietary supplements, Focus & Energy provides nutritional and medicinal plant concentrates that are traditionally used as adaptogens and are clinically researched for these benefits.* Focus & Energy is formulated specifically to reinforce the brain and body’s ability to fight fatigue and adapt to stress.* Its 55 milligrams of choline makes a substantial contribution to the recommended intakes.* It contains a potent green tea extract, high in EGCG and other polyphenol antioxidants, chosen specifically to intensify blood flow that enables oxygen and nutrient delivery to the brain.* Focus & Energy also contains three highly concentrated plant adaptogens, renowned for helping brain and body cope with mental or physical stress: Ashwagandha is an Ayurvedic medicinal revered over thousands of years for its mental sharpening benefits.* Modern clinical research reveals it is also superb for coping with stress³ and occasional anxiety.* Rhodiola thrives in the most extreme Siberian climates and is a favorite in the East. This concentrate is doubly standardized and has shown strong anti-stress benefits in clinical trials.* Asian (Panax) ginseng leads all other ginsengs for its almost immediate mental focus benefits.* This concentrate is loaded with 15% brain-active ginsenosides and has been subjected to intensive research, with excellent results.* If you’re looking for a safe, effective, and natural way to support your mental focus while conserving your mental and physical energy, Focus & Energy is an excellent choice.* And unlike the energy rush, you can get from your stimulant of choice (coffee, diet soda, caffeine pills), there’s no dramatic drop in mood and energy with this dietary supplement.* Focus & Energy is safe, natural, and non-habit-forming.* Try it today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Focus & Energy and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Addicott, M. A., Yang, L. L., Peiffer, A. M., Burnett, L. R., Burdette, J. H., Chen, M. Y., Hayasaka, S., Kraft, R. A., Maldjian, J. A., & Laurienti, P. J. (2009). The effect of daily caffeine use on cerebral blood flow: How much caffeine can we tolerate? Human Brain Mapping, 30(10), 3102–3114. https://doi.org/10.1002/hbm.20732 2. Ribeiro, J. A., & Sebastião, A. M. (2010). Caffeine and adenosine. Journal of Alzheimer's Disease, 20(Suppl 1), S3–S15. https://doi.org/10.3233/JAD-2010-1379 3. Baker, C., Kirby, J. B., O'Connor, J., Lindsay, K. G., Hutchins, A., & Harris, M. (2022). The perceived impact of ashwagandha on stress, sleep quality, energy, and mental clarity for college students: Qualitative analysis of a double-blind randomized control trial. Journal of Medicinal Food, 25(12), 1095–1101. https://doi.org/10.1089/jmf.2022.0042
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These Are 11 of the Top Foods High in Magnesium
Most people think of magnesium as a calming mineral – and, in fact, it has calming effects which may counter stress, support sleep, and boost mood. But this hard-working mineral does so much more. Critical to more than 300 biochemical reactions in the body, magnesium is needed to make protein, ensure healthy muscle and nerve function, maintain healthy blood sugar levels, and regulate blood pressure. We need magnesium for the development and structure of our bones, DNA and RNA synthesis, and the production of the important antioxidant glutathione. This important mineral plays a key role in nerve impulse conduction, muscle contraction, and ensuring a healthy heart rhythm. Magnesium is needed for the brain to process information and plays a vital role in memory, learning, and mental alertness. And that’s just the highlights…there’s more! It isn’t an overstatement to say that ensuring ample magnesium is essential to health and longevity. Low Magnesium Among Americans Nutritional surveys clearly show that about half of all Americans are low in this important mineral.¹ The standard American diet – low in nutrient-dense whole grains, fresh fruits, and vegetables and high in unhealthy fats, sugars, processed foods, and refined carbohydrates – is a major factor in magnesium deficiency. Here’s the good news: it’s an easy fix. For most people (unless you have a medical condition that disrupts magnesium absorption), consuming a diet filled with magnesium-rich foods can help solve the problem. Even better, if you aim to consume foods high in magnesium every day, you’ll be doing a lot for your overall health too as these foods typically have loads of other nutrients. It’s truly a win-win proposition. 11 of the Best Foods High in Magnesium Here’s a list of some of the foods most abundant in magnesium to get you started. 1. Hemp Seeds You get a lot of magnesium bang for your buck with hulled hemp seeds. Just a handful (1 ounce) delivers almost 200 mg of magnesium – that’s about half your daily requirement of the mineral. In fact, most seeds are good sources of magnesium – especially pumpkin seeds, ground flax seeds, sesame seeds, and chia seeds. Add them to salads, in a smoothie, or sprinkle them on avocado toast. 2. Whole Grains Whole grains such as brown rice, oats, quinoa, amaranth, and buckwheat are great sources of magnesium – and they provide a measure of nutrient-rich, satiating, slow-burning (lots of fiber), nutty flavor to any meal. On the higher end, a half-cup of cooked amaranth or quinoa delivers about 60 mg of magnesium; on the lower end, a half-cup of brown rice provides about 43 mg and cooked oats about 32 mg. 3. Dark Leafy Greens Incorporate greens like spinach and Swiss chard – the most magnesium-rich green leafy vegetables – into your meals to boost your magnesium intake. Steam or sauté a cup of spinach or Swiss chard, or add it to a favorite soup, and you’ll be giving your body a boost of about 150 mg of magnesium! 4. Chocolate Here’s a fun one. Enjoy just a 1-ounce piece of dark chocolate (70-80% cocoa, preferably sweetened with stevia or another natural sugar alternative) and you’ll not only get the sweet satisfaction of the chocolate, but about 65 mg of magnesium too. 5. Beans, Lentils, and Peas (Legumes) Where there’s fiber, there’s often magnesium, and such is the case for beans, lentils, and peas.² Enjoy a cup of soybeans (edamame), and you’ll have met over one-third of your daily magnesium needs. Navy, white, and black beans also are rich sources of magnesium with 120 mg per cup. They make a delicious, three-bean chili! Don’t forget lentils and peas. They’re good sources of magnesium too. 6. Non-Fat Plain Yogurt One cup of non-fat yogurt will supply your body with more than 40 mg of magnesium, as well as beneficial bacteria to support your gut health. Add some magnesium-rich fruit, unsweetened cocoa (or your own healthy sweetener), or whole oats for an added boost! 7. Coconut Milk Surprisingly, one cup of unsweetened coconut milk provides roughly 90 mg of magnesium. There are a number of inventive recipes using unsweetened coconut milk. It’s wonderful in curries, soups, and smoothies. Use it instead of whole milk in warm beverages like hot cocoa or try a coconut milk ice cream. 8. Nuts If you want to boost your magnesium intake, go nuts for nuts! A handful of Brazil nuts will give you a quarter of your daily magnesium requirement. Other nuts high in magnesium include cashews, almonds, pine nuts, walnuts, and pecans. 9. Fruit Loaded with vitamins, minerals, antioxidants, and fiber, it’s no surprise that fruit makes the list of foods rich in magnesium. Dried figs are by far the richest with about 100 mg of magnesium per cup. Other high magnesium fruits include avocado, bananas, guava, kiwi fruit, and papaya. 10. Mackerel Holy mackerel! Six ounces of cooked Atlantic mackerel will give you nearly 40% of your daily magnesium requirements. Other seafood loaded with this mineral include oysters, tuna, Alaskan king crab, sardines, and Atlantic cod. An added bonus, these foods provide your body with brain healthy omega-3 fatty acids! 11. Veggies You really can’t go wrong with eating plenty of vegetables in your quest to add more magnesium to your diet. Artichoke, squash (acorn, butternut), broccoli, and potatoes will all give you a good dose of magnesium. Plus, they’re filled with many other phytonutrients, antioxidants, vitamins, minerals, and fiber. Try these high-magnesium foods today and let us know (below) if you notice a difference. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Rosanoff, A., Weaver, C. M., & Rude, R. K. (2012). Suboptimal magnesium status in the United States: Are the health consequences underestimated? Nutrition Reviews, 70(3), 153-164. https://doi.org/10.1111/j.1753-4887.2011.00465.x 2. Mitchell, D. C., Lawrence, F. R., Hartman, T. J., & Curran, J. M. (2009). Consumption of dry beans, peas, and lentils could improve diet quality in the US population. Journal of the American Dietetic Association, 109(5), 909-913. https://doi.org/10.1016/j.jada.2009.02.029
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What Are the Pros and Cons of Western vs. Eastern Medicine?
Many different medical philosophies have been developed and adopted over the centuries. In modern times, two major approaches have emerged – Western and Eastern medicine. Let’s take a closer look at the methodologies, as well as benefits and drawbacks, of Western and Eastern medicine to help determine which is best for you. Western vs. Eastern Medicine Medicine is a broad term that encompasses various disciplines, approaches, and philosophies regarding the treatment of many mental and physical illnesses. While both Western and Eastern medicine aim to improve overall health, their methods and techniques can vary significantly. Here are some of the fundamental aspects of these two systems of medicine... Western Medicine Also known as conventional or allopathic medicine,¹ Western medicine has its roots in ancient Greek medical practices dating back to 460 BC. It focuses on using evidence-based treatments such as pharmaceutical medications and surgical procedures for the treatment of injuries or illnesses. Western medicine is ostensibly based on scientific research and clinical trials to determine the effectiveness of treatments. One of the main principles of Western medicine is identifying the underlying cause of an illness or disease by examining physical symptoms. Physicians rely heavily on diagnostic tools such as blood tests, x-rays, CT scans, MRIs, etc., to accurately identify the source of the pain or discomfort. Another important aspect of Western medicine is its emphasis on specialized fields such as cardiology (heart), neurology (brain), pulmonology (lungs), gastroenterology (digestive system), etc. When a patient has a complication related to a specific area of the body, a general practitioner can refer them out to a specialist for more intensive or individualized treatment. Eastern Medicine Eastern medicine² was developed in China over five centuries ago. It’s a holistic approach that emphasizes balancing energies within the body and maintaining good physical and mental health. Unlike Western medicine, which focuses solely on treating illnesses after their onset with medication or surgery, Eastern medicine stresses preventative measures like healthy lifestyle choices through diet modifications and exercises like qigong or tai chi. The foundation of Eastern medicines lies in Taoism – an ancient Chinese philosophy that refers to the interconnection and balance between yin (female energy) and yang (male energy). According to Taoism, any disruption in this balance can lead to sickness. Unlike Western medicine’s reliance on modern technology for diagnosis, Eastern medicine relies on traditional methods like pulse reading, tongue inspection, and asking questions about a patient’s overall health and lifestyle. These techniques are believed to provide a more comprehensive understanding of an individual’s overall well-being. One of the most prominent features of Eastern medicine is its use of natural treatments such as herbal medicines, acupuncture, cupping therapy, meditation, and massage. These therapies aim to restore the body’s balance by stimulating its self-healing abilities. Although Western and Eastern medicine have different origins and principles, they both seek to improve the physical and mental well-being of their patients. However, their approaches to health and wellness, treatment methods, and philosophies include many notable contrasts. Western vs. Eastern Medicine: Approaches, Treatments & Philosophies Approach to Wellness Western medicine is reductionist – it breaks the body down into smaller parts or systems and focuses on treating specific issues. This means Western medicine primarily addresses the symptoms rather than the root cause of a problem. While this approach can be effective in treating common illnesses or injuries, and perhaps even serious conditions, it tends to be less focused on prevention. On the other hand, Eastern medicine sees health as a harmonious balance between mind, body, and spirit. Illnesses are seen as disruptions to this balance caused by external factors like stress or poor diet. The goal of Eastern medicine is to restore balance and harmony within the body using a holistic approach. Treatment Methods While Western medicine often relies on pharmaceutical drugs and surgery for treatment, in recent years there’s been a shift toward natural treatments such as physical therapy, chiropractic care, and massage therapy to compliment traditional treatments. In contrast, Eastern medicine utilizes natural treatments, such as herbal medicines, to stimulate self-healing abilities within the body. Other therapies, like acupuncture, can play a significant role in restoring balance by targeting specific points on the body through which qi (energy) flows. Philosophies While Western medicine aims to treat illnesses using evidence-based treatments, Eastern medicine emphasizes prevention through lifestyle changes and maintaining balance within the body. Western vs. Eastern Medicine: Which Is Better? After comparing the various aspects of Western and Eastern medicine, it’s clear that both have their own strengths and weaknesses. Each approach has its own set of values and principles that guide its practices. There’s no right or wrong answer as it ultimately comes down to personal choice. For some individuals, Western medicine may be preferable due to its scientific basis and advanced technology. The use of pharmaceuticals and medical procedures have been proven effective in treating serious illnesses in emergency situations. The rigorous testing and research conducted on these treatments also provides a sense of assurance for many patients. On the other hand, Eastern medicine focuses more on holistic healing by addressing the root cause rather than the symptom. Its emphasis on preventive care through lifestyle changes such as diet, exercise, and herbal treatments can be appealing to those seeking a more natural approach to healthcare. Also, Eastern medicine considers emotional well-being an integral part of overall health. When it comes to healthcare, there’s no one-size-fits-all solution. A person’s genetics, cultural background, beliefs, and individual preferences may play a significant role in determining their preferred form of treatment. For instance, someone who grew up in a Western society may feel more comfortable with conventional medicine while someone from an Eastern culture may prefer traditional practices. Ultimately, finding the proper balance between both types of medicine may prove helpful in addressing an individual’s unique needs. In certain situations, a combination of Western and Eastern methods may yield the best results. Which Type of Medicine is Best for You? Since both Western and Eastern medicine have their merits and limits, it’s recommended to consult with your doctor or healthcare professional about what medical approach or treatment is best for you. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Uher, I., Cholewa, J., Kunicki, M., Švedová, M., Cimboláková, I., Kůchelová, Z., Kimáková, T., & Jusková, M. (2020). Allopathic and naturopathic medicine and their objective consideration of congruent pursuit. Evidence-Based Complementary and Alternative Medicine, 2020, 7525713. https://doi.org/10.1155/2020/7525713 2. Lu, D. P., Chen, Y., Xu, L., & Lee, L. M. (2014). Eastern medicine: From nutritional supplements to cancer research. Evidence-Based Complementary and Alternative Medicine, 2014, 817126. https://doi.org/10.1155/2014/817126
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Why Experts Say You Should Take Vitamin C, Vitamin D3 and Zinc
While the warmer months promote the proliferation of bugs (insects), the colder months can encourage the spread of other kinds of bugs (colds/flus/viruses). Though there’s no surefire way to avoid getting sick, enhancing your immune system is a smart place to start. Vitamins, essential minerals, and other nutrients are needed by the immune system to help protect your body from billions of potentially harmful bacteria, viruses, and other germs. Some home remedies that support healthy immunity include such staples as garlic, ginger, and echinacea. But these aren’t essential for the immune system to work. Recent research¹ has underscored the potential synergetic effects of essential nutrients – such as vitamin C, vitamin D3 and zinc – in supporting the immune system. Let’s take a closer look at the benefits of this potent vitamin/mineral trio. Why Experts Say You Should Take Vitamin C, Vitamin D3 and Zinc for Immunity Vitamin C Vitamin C (ascorbic acid) is essential for human life. Many enzymes in our brain and body need vitamin C to do their jobs. Since the body can’t make vitamin C, we must get it from our diet. U.S. Govt surveys indicate a substantial percentage of Americans aren’t getting adequate amounts of vitamin C. Vitamin C is the best-studied and understood antioxidant: a substance that readily donates electrons to neutralize potentially damaging oxidative “free radicals.” As our cells use oxygen to make energy, they create oxygen free radicals, which must be tightly controlled or they can destroy DNA, proteins, and other key cell components. As a cornerstone of our natural antioxidant defense system, vitamin C helps to defend against free radicals and the many toxins that can enter the body via the air, water, or foods. Infectious agents also make toxins in the body, against which vitamin C provides an adequate defense. Trouble on the High Cs In centuries past, sailors on long voyages often would run out of fresh food and become malnourished – depleted in vitamins and minerals. Many would develop scurvy, a life-threatening vitamin C deficiency. It’s almost unthinkable that in the land of orange juice and SunnyD, many Americans are deficient in this essential vitamin. Sadly, those beverages often are loaded with sugar (which blocks vitamin C absorption), and many have less vitamin C than you think. Orange juice, for example, may have only 10 milligrams of vitamin C per glass, so you’d have to drink at least 9 glasses of it to get the bare minimum of vitamin C you’d need for that day. Tablet or chewable supplements also can contain sugar (most gummies are loaded with it), and many provide minimal or no vitamin C benefit to the consumer. Vitamin C and Immunity Much of our immune system consists of mobile single cells that circulate with the blood or patrol our tissues looking for hostile invaders. They need high levels of vitamin C to power their movements. Without sufficient C, they’re unable to do their job. Many of the circulating immune cells produce highly toxic free radicals to destroy bacteria, viruses, or other harmful agents. These need to carry high internal levels of C to protect them against accidental self-destruction. The solid tissues of the immune system also need C for optimal function. Recommended Daily Vitamin C Recently, the recommended Daily Value for intake of vitamin C was raised to 90 mg per day. Sugary drinks or foods are unlikely to provide that much functional vitamin C. Unless you have a well-balanced diet rich in citrus fruits you may be at risk of not obtaining sufficient vitamin C. So, how can you ensure that you get enough of this essential nutrient? To protect against vitamin C deficiency and to fuel better brain health, neurotransmitter production, and antioxidant protection, try BrainMD’s Neuro-C Liposomal Vitamin C, which provides 1000 mg of liposomal vitamin C per serving.* Vitamin D Vitamin D primarily has been known for building bones. However, intensive clinical research in recent years established that this is a highly potent vitamin that becomes converted to a hormone essential for overall brain and body health. Optimal vitamin D3 levels can help improve your mood, boost your brain function, and generally improve your well-being. Sometimes referred to as the “sunshine vitamin,” vitamin D3 promotes the actions of serotonin, dopamine, and other key brain neurotransmitters. It also is involved in the healthy regulation of thousands of human genes. And it’s crucial for immunity. After it’s made in the skin as vitamin D3 (cholecalciferol), it becomes converted by the liver and kidney into a “secosteroid” hormone (calcitriol) that has receptors in practically all our tissues. It’s so important to brain function that its receptors are distributed throughout the brain. This powerful hormone regulates not only the brain but the heart, circulation, gut, liver, pancreas, immune system, and other organ systems. Vitamin D3 is critical for a healthy pregnancy. It also plays a critical role in the brain’s early development, its ongoing maintenance, and its functions that underlie healthy mood and basic cognition, such as learning and making memories. The Vitamin D Challenge Getting necessary amounts of vitamin D can be particularly challenging during the winter season – typically from November to March – when there are fewer hours of sunlight and when the sun itself is less intense. This is particularly true if you live in the northern half of the US. Due to colder temperatures and inclement weather, the tendency for many people is to stay inside where it’s warm and hunker down for the winter. However, failure to get enough vitamin D, as well as exercise, can lead to health problems and other mental and physical difficulties. For individuals who struggle with low mood during the winter, the colder months can produce feelings of melancholy and anxiousness. Vitamin D and Immunity Vitamin D receptors are found all over the body, including the immune cells. Research² has shown that vitamin D deficiency or insufficiency contributes to the seasonal nature of cold and flu outbreaks – less sunlight means less vitamin D production in the skin, which is linked to lower immunity and the possibility of more illness. Exciting new research suggests vitamin D3 may help safeguard against difficulties with upper respiratory function.³ Currently there at least 35 randomized controlled clinical trials underway on vitamin D for its respiratory and immune benefits. Avoid Vitamin D3 Deficiency Though definitions of vitamin D deficiency can vary, experts agree that it has nearly reached epidemic status. Analysis of the ongoing national survey data from the US Centers for Disease Control indicate over 95% of Americans may not be getting sufficient vitamin D; of those who took supplements, 65% weren’t getting enough D. Unfortunately, vitamin D deficiencies are becoming more and more common, in part because we’re spending more time indoors due to at-home restrictions. Also, with the current high level of concern about possible skin damage from sun exposure, many people cover up or use so much sunscreen that the sun cannot access their skin to make vitamin D3. Low levels of vitamin D have been associated with low mood and behavioral difficulties in children, and psychological difficulties, such as feelings of anxiety, in adults. Vitamin D supplementation is consistently linked to a higher quality of life and better well-being as we age. Recommended Daily Vitamin D In the US, the current recommended daily dose of vitamin D is 400 IU. However, most experts agree that this is well below the physiological needs of most individuals. Some experts have suggested that all adults take at least 2000 IU of vitamin D daily, but for many people, this daily dose doesn’t raise their vitamin D3 levels into a healthy range. BrainMD’s Vitamin D3 supplement has 5000 IU, which is significantly more than the average vitamin D supplement on the market.* Research shows that increasing the daily intake to 5000 IU per day will help ensure that you get the right amount of absorption so you can feel the benefits long-term.* Zinc This mineral is essential for the functioning of at least 2000 enzymes and other proteins essential for our life processes. Zinc is essential for healthy development of the brain and other organs. All our cells need zinc to maintain the structure of their DNA and the actions of their genes, but also for a diverse array of other essential cell functions. Zinc is crucial for the body’s antioxidant defenses. It’s structurally built into the enzyme superoxide dismutase (SOD), and is essential for the functioning of this enzyme, which is our first line of defense against free radical toxins. This mineral is also urgently needed during pregnancy and for childhood development, sexual maturation, and male fertility. The Missing Zinc Substantial numbers of Americans are at risk for zinc deficiency. In the U.S. and other industrialized countries, the demographic most likely to be zinc deficient is the elderly (up to 1 in 4 of those over age 60). Deficiency of zinc allows oxygen free radicals originating in the mitochondria to threaten our antioxidant defenses, which creates oxidative stress. Zinc deficiency also allows increases in immune system messenger proteins – cytokines – that tend to promote inflammation. Zinc deficiency can be due to inherited mutations, but most often is related to inadequate dietary intake and/or excessive loss from the body. Whatever its origins, zinc deficiency can pose very serious health challenges. Zinc and Mood In the U.S., at least 1 in 5 people experience serious mood problems and at least 1 in 4 experience serious feelings of anxiousness. Results from 6 double-blind randomized, controlled trials suggest supplementing with zinc can improve mood. People with mood problems typically have low blood levels of zinc. Zinc is documented to improve mood in controlled human clinical trials and supplementing with zinc often enhances mood. It’s also important for attention in children. Zinc and Immunity Poor zinc status can cause immune problems in adults, particularly in the elderly, which often can be fixed by zinc supplementation. Older persons with digestive problems that impair their dietary nutrient absorption may avoid zinc deficiency by taking supplemental zinc. In children, zinc deficiency has been linked to problems with the immune functioning of the lower respiratory tract. In a clinical trial, correcting the zinc deficiency with zinc glycinate improved the problem. Recommended Daily Zinc The zinc Tolerable Upper Level (UL) developed by the U.S. government is 40 mg per day for age 19 years and older, and 34 mg per day for ages 14-18 years. If consumed at more than 50 mg per day for a period of weeks, zinc can begin to lower the body’s copper levels. BrainMD’s Neuro Zinc supplies 25 mg of zinc in one capsule. This product isn’t intended for children under age 14, because their UL is set below 25 mg per day. Neuro Zinc is a pure and effective source of zinc.* It’s well absorbed and gentle on the stomach.* [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Daily Immune Essentials When taken together, vitamin C, vitamin D3 and zinc are a potent combination for delivering many health benefits, including immune support: Neuro-C Liposomal Vitamin C – advanced brain and immune defense*[wc_spacing size="15px" class=""][/wc_spacing] Vitamin D3 5000 – highly-potent and pure vitamin D3*[wc_spacing size="15px" class=""][/wc_spacing] Neuro Zinc – a mineral vital for health and survival*[wc_spacing size="15px" class=""][/wc_spacing] [/wc_box] These supplements support each other’s actions to offer maximum immune protection, so add them to your health regimen today!* At BrainMD, we’re dedicated to providing the highest purity nutrients and standardized herbal ingredients to support your immunity and overall well-being. For more information about our full list of supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References 1. Name, J. J., Souza, A. C. R., Vasconcelos, A. R., Prado, P. S., & Pereira, C. P. M. (2020). Zinc, vitamin D and vitamin C: Perspectives for COVID-19 with a focus on physical tissue barrier integrity. Frontiers in Nutrition, 7, 606398. https://doi.org/10.3389/fnut.2020.606398 2. Cannell, J. J., Vieth, R., Umhau, J. C., Holick, M. F., Grant, W. B., Madronich, S., Garland, C. F., & Giovannucci, E. (2006). Epidemic influenza and vitamin D. Epidemiology and Infection, 134(6), 1129–1140. https://doi.org/10.1017/S0950268806007175 3. Kaufman, H. W., Niles, J. K., Kroll, M. H., Bi, C., & Holick, M. F. (2020). SARS-CoV-2 positivity rates associated with circulating 25-hydroxyvitamin D levels. PLOS ONE, 15(9), e0239252. https://doi.org/10.1371/journal.pone.0239252
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These Are Some of the Best Natural Herbs for Energy
In our fast-paced world, many people have tried different ways to increase their energy. When energy levels become depleted, many turn to a quick fix to combat fatigue and boost their energy. Unfortunately, many of the things people do to boost their focus and energy end up backfiring. Let’s look at some of the unhealthy ways people try to increase their energy… Energy Drinks Energy drinks are the fastest-growing segment of the beverage industry, with consumer demand for energy drinks and shots increasing 29.8 percent between 2013 and 2018. While energy shot sales have decreased in recent years, energy drink sales are estimated to earn over 86 billion dollars¹ by 2026. Many people agree that energy drinks are bad for your health (including some who actually consume them). These beverages contain large amounts of caffeine, sugar or artificial sweeteners, and other stimulants, all of which provide a temporary energy boost. Since they often don’t feed into the body’s natural energy processes, the effects of these beverages are typically short-lived and can cause long-term problems for the brain and body. Regularly consuming energy drinks can lead to adverse effects, such as: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Nervousness Headaches Upset stomach Irritability Sleep issues Rapid heartbeat Increased blood Dehydration [/wc_box] Additionally, one study found that just one 16-ounce energy drink can increase norepinephrine² (a stress hormone) by 74% and blood pressure by 6.4% in healthy volunteers. For these, and many other reasons, energy drinks should be avoided at all costs. Caffeine It seems like there’s a coffee shop on every corner. By now, it’s no mystery that these stores sell many highly caffeinated drinks that are packed with sugar and fat. It’s also no mystery that caffeine consumption has increased over the past decades; people have gone from drinking 1-2 cups of coffee a day to double that…or even more. Though coffee has become the new comfort food, especially during the winter months, daily intakes of more than two cups can be overstimulating and potentially detrimental. Excessive Consumption Like many people, you might use caffeine to help you stay focused and give you a boost in physical and mental energy. With the extraordinary stress most are facing today, it’s easy to see why you may crave caffeine, especially if you’re sleep-deprived or feel fatigued. As the pressures of an overstressed lifestyle cause energy levels to decrease, the temptation could be to drink more caffeine to keep your brain stimulated and sharp. Though caffeine can lead to a temporary increase in alertness, excessive caffeine consumption can constrict blood flow to your brain³ and many other organs. While having a daily cup of joe may not cause serious health problems, drinking more than 3-4 caffeinated beverages a day may create issues for your hard-working liver, kidneys, brain, and other organs. Adenosine Adenosine is the key to understanding caffeine dependence. Adenosine is a chemical in the brain that causes drowsiness by slowing down nerve cell activity. When you’re tired, adenosine signals the brain to relax so you can go to sleep. Caffeine blocks the effects of adenosine⁴ by occupying the adenosine receptor sites and preventing the brain from responding to it. So, even if you’re tired and need sleep to rejuvenate your brain, caffeine can trick the brain into thinking it’s wide awake. Adrenaline Caffeine triggers the release of adrenaline, which puts the body into a stressful “fight or flight” mode. This can make your: pupils dilate heart rate increase blood vessels on the skin constrict to slow blood flow from cuts blood flow increase to working muscles blood pressure surge blood flow to the stomach decrease liver release sugar into the bloodstream for extra energy muscles tighten to prepare for action Dopamine Dopamine is a neurotransmitter that activates the pleasure centers of the brain. Caffeine increases dopamine activity in the brain, in the same way that amphetamines do (though caffeine’s effects are far less than that of amphetamines). Aside from caffeine, there are many other unhealthy ways to get a dopamine fix. Anything potentially addicting, like nicotine, alcohol/drugs, or sugar-laden/fat-filled treats, can increase brain dopamine activity and cause compulsive behaviors in your life. These unhealthy ways of getting a quick dopamine boost tend to increase the brain’s demand for dopamine. This can disrupt the brain’s natural function, which can result in insufficient dopamine production and low dopamine system activity in the long-term. Caffeine Dependency Excessive caffeine use is associated with dehydration (which can harm your body in many ways), the added stress on your heart, increased blood pressure, headaches, and jitters. Depending on your body chemistry, when the effects of caffeine wear off, you may feel fatigued or emotionally deflated. This may drive you to consume even more caffeine to get you back to feeling alive and energized. Of course, this can lead to caffeine dependency since it will take more and more caffeine to achieve the same result. Other Unhealthy Stimulants There are many other stimulants that can become habit-forming or harmful to your health. Besides the caffeine from coffee beans, many derived from plants such as coca (leaves), guarana, kava kava, kola, and tobacco (nicotine). Though some of these may be beneficial in small amounts, they can be injurious to your health when taken in large quantities over an extended period. It’s important to remember that just because an energy enhancer comes from a “natural” source doesn’t necessarily mean it’s good for the body Instead of turning to one of these harmful stimulants when your energy is low, try one of these healthy energy-boosters… 8 Herbs & Spices That Provide Natural, Long-lasting Energy 1. Ashwagandha Ashwagandha is a well-known herb that’s been used in an ancient style of medicine called Ayurveda. Originating in India, Ayurveda is a holistic method that blends mind, body, and environment for a completely balanced state of health and well-being. Ashwagandha has such versatile benefits, it’s sometimes called the “Queen of Ayurveda.” The ashwagandha plant is known scientifically as Withania somnifera, as well as Indian ginseng or winter cherry. The word ashwagandha means “smell of the stallion,” which refers to the plant’s natural odor. Somnifera means “sleep-inducing.” The roots, leaves, and stems of the plant have been used for many health benefits, but the root preparations have been most widely employed and most intensively researched. This plant is called an “adaptogen,” meaning it helps the body adapt to stress. The body can react positively to this adaptogenic herb in various ways that support its homeostasis and help it cope with existing challenges, most typically related to stress. Homeostasis is the collective of processes that the body uses to maintain the internal conditions it needs to stay alive. In human clinical trials, ashwagandha root concentrates have shown protection against stress and lowered the stress hormone cortisol; reduced anxiety; promoted memory, mental focus, and sleep quality; lowered food cravings; increased antioxidant defenses; improved thyroid, circulatory, bone marrow, and joint function; accelerated muscle recovery and strengthening, and supported healthy sex drive. The roots and leaves can be used in teas and the powdered form can be used in recipes. However, commercial ashwagandha ingredients vary considerably in quality, and adulteration can occur. Be sure to use ashwagandha that’s been carefully standardized for its content of active substances, to ensure its benefits are predictable every time you take it. 2. Cayenne Spicy foods are often eaten in warm climates as they promote sweating, which has a cooling effect on the body. But this versatile spice also can warm you up in the colder months. Cayenne contains a phytochemical called capsaicin, which gives cayenne its spicy flavor and helps turn up the heat in your body. Capsaicin digests slowly and increases gastric blood flow, which benefits your gut. Jalapeños and ultra-spicy habaneros also contain capsaicin. Capsaicin supports healthy blood flow to tissues by stimulating the release of nitric oxide, which helps to expand your blood vessels. This allows for greater blood flow and increased energy. 3. Cinnamon Cinnamon provides a treasure trove of health benefits and includes anti-inflammatory and antimicrobial properties. Additionally, cinnamon promotes healthy blood sugar levels, which enable the brain to maintain healthy mood and mental sharpness throughout the day. Cinnamon traditionally has been considered a warming spice, and animal studies suggest it may have such “thermogenic” properties. Human studies are needed to confirm whether cinnamon can warm your body while boosting your brain function. 4. Ginkgo Biloba Ginkgo biloba is an ancient tree that’s often referred to as a living fossil. This tree is extremely hardy, resistant to pests, can reach 100 feet in height, and can live for over a century. Ginkgo has been used in traditional medicine for thousands of years. The leaves of ginkgo yield several flavanols which, together with beneficial terpenes from the leaves, are made into a standardized dietary supplement ingredient. Standardized extracts prepared from the leaf have existed for over 50 years and are used worldwide for a diverse range of health benefits. This intensively researched plant extract is crucial for optimal brain function. It has a range of powerful antioxidant substances most studied for their capacity to improve blood flow, protect the tissues, promote healthy aging, and enhance memory and concentration. Ginkgo biloba’s unique combination of antioxidants and blood vessel protectants also helps the brain defend against toxins while promoting overall mental sharpness. 5. Ginseng One of the most popular categories of medicinal plants in the world, the ginsengs are grown mainly for their roots. Ginseng roots naturally contain a diverse assortment of beneficial ginsenosides, polysaccharides, peptides, alkaloids, and phenolics that work together for improving focus, sharpening memory, and supporting overall well-being, particularly when under stress. Panax ginseng, also known as Korean or Asian ginseng, is a potent adaptogen. It’s the best-studied of the ginsengs and leads all other ginsengs for its almost immediate mental focus benefits. Panax ginseng also promotes the release of nitric oxide, a small molecule that the body normally produces as a messenger to open blood vessels and consequently improve blood flow to the brain. 6. Green Tea A staple in many Asian cultures, green tea is made (without fermentation) from leaves of the Camellia sinensis plant. It contains high concentrations of catechins and other polyphenols, substances with very powerful antioxidant properties that are also adaptogenic. The green tea polyphenols support healthy blood pressure levels and promote blood flow to the brain. Green tea’s antioxidant benefits help the body maintain a net positive antioxidant reserve against attack from external toxic agents, including free radicals produced by our own cells. In addition to green tea’s powerful circulatory benefits, it also helps reduce stress, improve intestinal bacterial balance, and assist the body with burning carbohydrates and fat to make energy. In some studies, drinking green tea has been shown to potentially decrease the risk for memory problems, and in populations that consume a lot of it, may help curb cognitive decline. Green tea also naturally contains l-theanine, which can enhance mental focus yet has a calming effect without making you sleepy. Green tea only has half the amount of caffeine compared to coffee. Always brew fresh leaves – powdered drinks will not provide brain health benefits. 7. Peppermint Peppermint (Mentha species) is an herb from the mint family. It is native to Asia and Europe and has been used for thousands of years for its health benefits and pleasant taste. Traditionally, it was prized as a digestive health aid, a value now confirmed by clinical research. Peppermint has distinct aromatic properties. Whether eaten, chewed, or smelled, peppermint can increase both alertness and memory, while improving reasoning and problem-solving skills. According to one study,⁵ just the scent of peppermint essential oil can improve alertness and calmness. Many foods and beverages use peppermint. Some are healthy, such as peppermint tea and fresh mint leaves on a salad, while others are unhealthy, such as sugar-laden peppermint ice cream and peppermint candies. Peppermint essential oil can be used in a diffuser to help freshen up a room. 8. Rhodiola Rhodiola rosea is one of the most potent adaptogens. It has been extensively studied and has been shown to counter fatigue related to stress, sharpen attention, and increase overall mental capacity. Rhodiola is fast-acting and has strong antioxidant properties to fight free radicals. It has been found to have a beneficial effect on mood and its anti-stress effects can help reduce anxiousness. Rhodiola can help improve physical and mental performance. It helps increase the availability of energy during the day and promotes restful sleep at night. Herbs for Energy These are just a few of the natural ways you can increase your focus and overall cognition. For better mood, short-term memory, and mental clarity, begin adding these herbs and spices to your diet. You can introduce them one at a time or pick up all of them during your next visit to the grocery store. Be sure to let us know below how they work out for you. At BrainMD, we’re dedicated to providing the highest purity nutrients and standardized herbal ingredients to support your energy, focus, and overall well-being. For more information about our full list of supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: Fontinelle, A. (2022, June 7). The energy drinks industry: Monster, Red Bull, and Rockstar remain popular with consumers. Investopedia. https://www.investopedia.com/energy-drinks-industry Somers, K. R., & Svatikova, A. (2020). Cardiovascular and autonomic responses to energy drinks—Clinical implications. Journal of Clinical Medicine, 9(2), 431. https://doi.org/10.3390/jcm9020431 Addicott, M. A., Yang, L. L., Peiffer, A. M., Burnett, L. R., Burdette, J. H., Chen, M. Y., Hayasaka, S., Kraft, R. A., Maldjian, J. A., & Laurienti, P. J. (2009). The effect of daily caffeine use on cerebral blood flow: How much caffeine can we tolerate? Human Brain Mapping, 30(10), 3102–3114. https://doi.org/10.1002/hbm.20732 Ribeiro, J. A., & Sebastião, A. M. (2010). Caffeine and adenosine. Journal of Alzheimer's Disease, 20(Suppl 1), S3–S15. https://doi.org/10.3233/JAD-2010-1379 Moss, M., Hewitt, S., Moss, L., & Wesnes, K. (2008). Modulation of cognitive performance and mood by aromas of peppermint and ylang-ylang. International Journal of Neuroscience, 118(1), 59–77. https://doi.org/10.1080/00207450601042094
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Here Are Some of the Best Benefits of Ginger Extract for PMS Symptoms!
Many women seeking support for premenstrual syndrome (PMS) discomfort have turned to natural substances to help reduce the severity that accompanies their monthly cycle. One popular, go-to nutrient is chasteberry, which comes from a shrub native to Central Asia and the Mediterranean. Widely used in Europe for gynecological support, chasteberry may help lessen symptoms associated with PMS by supporting regular menstrual cycles and uterine health. Its use as an herbal supplement in the U.S. for women’s health is relatively new, but its popularity is on the rise. Another natural nutrient that may help reduce the severity of PMS symptoms is ginger. Ginger Basics Ginger is a root that’s widely revered as a food, spice, and medicine in the Ayurveda tradition. It helps improve circulation, is protective for the brain, and is especially sought out for its digestive benefits. Ginger’s warming effect is great for soothing the stomach and combating queasiness. It’s particularly effective in reducing inflammation in the digestive system. Also, some research indicates that ginger may help speed up stomach emptying,¹ relieve upset stomach, and reduce intestinal cramping, bloating, and gas. It also may be an effective way to alleviate headaches. You can add ginger as a spice to your foods or drink ginger tea. Ginger Tea Ginger tea is an effective alternative to an energy drink. Ginger is a mild stimulant, and its spiciness can aid the conversion of food into energy. Ginger tea is rich in antioxidants and nutrients that can give you an energy lift. Ginger and other herbs (peppermint, spearmint, and lemon balm) have been used to soothe digestive issues for hundreds of years. Ginger tea can help settle an upset stomach and ease abdominal discomfort. It has anti-inflammatory properties and is especially helpful for combating nausea. However, if you’re vomiting (as opposed to merely feeling nauseous), you may want to try a cooling tea instead, since ginger can cause a hot or burning sensation when swallowed. Ginger Supplements For those who don’t prefer to eat foods with ginger or drink ginger tea, it’s possible to get the benefits of ginger by taking it in supplement form. One supplement ingredient that has shown great promise in relieving PMS symptoms is Ginfort. Ginfort® – Powerful Ginger Extract Ginfort is a groundbreaking nutrient that may help improve PMS symptoms with consistent use. An exceptionally high-quality, proprietary ginger root extract, Ginfort may help reduce a number of symptoms associated with PMS, including menstrual discomfort.* Ginfort is a highly concentrated ginger root extract that contains a minimum of 26% gingeroid polyphenols (many ginger extracts only contain 5-6 % gingeroids), which are the primary actives in ginger known for their potent mood-boosting and anti-inflammatory properties. This potent, PMS-relieving nutrient can be found in BrainMD’s new supplement… PMS Relief+ Of the many PMS support supplements on the market today, PMS Relief+ is distinguished by its advanced formula, which includes 5 essential vitamins and minerals plus the proprietary ginger extract, Ginfort.* While many PMS supplements only address premenstrual cramps, PMS Relief+ offers natural support for a wide range of symptoms and may help with… Premenstrual nausea* Premenstrual acne* Premenstrual mood changes* Painful periods* Abdominal/uterine cramping* What the Science Says About Ginfort PMS Relief+ uses the exact ginger extract (Ginfort) at the precise dose that was clinically shown to produce notable relief of PMS symptoms² within the first 30 days of use.* Specifically, it was shown to help alleviate PMS-associated menstrual discomfort and cramping by 80%, fatigue by 92%, and back aches by 95%.* By contrast, other ginger extracts have been shown to help reduce 54% of total PMS severity, 52% reduction of physical symptoms, as well as help alleviate feelings of anxiousness and cravings, as well as behavioral and mood symptoms. When measured against the efficacy levels of other leading PMS supplement brands, the results of taking Ginfort are truly remarkable. Benefits of PMS Relief+ Taking PMS Relief+ may help: Ease PMS symptoms, including low mood and energy* Support your monthly cycle* Reduce bloating and cramps* Better equip you to handle emotional ups and downs* PMS Relief+ Ingredients Ginfort is accompanied by clinically-effective doses of other essential nutrients, which are often deficient in reproductive age women. Here are the supporting ingredients in PMS Relief+: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Magnesium is a powerhouse mineral that functions in combination with other minerals to help regulate muscle contraction and relaxation. Vitamin B1 is known for helping the body convert carbohydrates or glucose into ATP for energy. Lesser known is B1’s vital role in muscle contraction and nerve signaling, which may be the mechanism of action for PMS symptom management. Vitamin B6 is an essential nutrient utilized by the body to help regulate the immune and nervous systems. Vitamin D promotes the uptake of calcium, supports immune function, and helps reduce inflammation. Zinc is included for its role in the body’s hormone release, immunological response, and reproductive health. [/wc_box] Benefits of Ginger Extract PMS Relief+ contains 5 ingredients in the exact clinical doses shown to improve PMS symptoms. Formulated with the highest quality ingredients, PMS Relief+ is designed to help reduce the discomfort of premenstrual symptoms. It’s free of dairy, eggs, gluten, sugar, nuts, artificial flavors and colors, and is non-GMO. If you’ve tried, but failed, to find relief from other PMS supplements in the past, give PMS Relief+ a try today. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about PMS Relief+ and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Hu, M.-L., Rayner, C. K., Wu, K.-L., Chuah, S.-K., Tai, W.-C., Chou, Y.-P., Chiu, Y.-C., Chiu, K.-W., & Hu, T.-H. (2011). Effect of ginger on gastric motility and symptoms of functional dyspepsia. World Journal of Gastroenterology, 17(1), 105–110. https://doi.org/10.3748/wjg.v17.i1.105 2. Nirvanashetty, S., Panda, S. K., & Jackson Michel, S. (2023). High potency ginger extract reduces menstrual discomfort in healthy participants with recurrent dysmenorrhea linked to hypercontractility of the uterus: A randomized, double-blind, placebo-controlled trial. Open Access Journal of Complementary & Alternative Medicine, 5(1), 594–601. https://doi.org/10.32474/OAJCAM.2023.05.000203
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