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Best Ways to Avoid Muscle Loss As You Age
Are you ready to become a stronger, healthier you? As we age, one common struggle is the loss of muscle mass and strength. So, how can you stay strong and vibrant well into your golden years? Let’s look at some simple and effective techniques that can help you avoid age-related muscle loss. What’s Muscle Loss? Muscle loss is a common condition that affects older adults. It’s characterized by the progressive loss of skeletal muscle mass, strength, and function due to age-related changes in the body. This process can start in the 30s and 40s but typically is more noticeable after the age of 65. It’s important to know the role that muscle mass plays in our overall health. Our muscles not only support our body structure and movement but also contribute significantly to our metabolism. As we age, several factors can contribute to the decline in muscle mass. These include hormonal changes such as decreased levels of growth hormones, reduced physical activity levels due to a sedentary lifestyle, or serious bone, joint, and muscle conditions. A major drawback to having poor muscle quality is a decrease in functional performance. This may result in weakness, fatigue, poor balance and posture, difficulty performing daily tasks independently (e.g., getting up from a chair), impaired mobility leading to falls or injuries, and ultimately a reduction in the quality of life. What Decreases Muscle Mass? Muscle loss can have a significant impact on an individual’s overall health and well-being. Here are some of the leading factors that can contribute to the loss of muscle mass. Age As we age, our body goes through various changes, including a decrease in muscle mass and strength. This decline typically begins around the age of 30. From that point on, most people lose between 3-8% of their muscle mass per year. Sedentary Lifestyle One of the main contributors to the loss of muscle mass is leading a sedentary lifestyle. Consistent inactivity can lead to decreased physical function, including muscle loss. When muscles aren’t used regularly, they can become weak and begin to atrophy. Poor Nutrition Nutrition plays a crucial role in maintaining healthy muscles and preventing muscle loss. As we grow older, our bodies become less efficient at absorbing nutrients from food sources. Additionally, older adults tend to have reduced appetites and may not consume enough calories or protein each day. This lowered caloric intake can lead to malnutrition and contribute to muscle loss. Hormone Changes Age-related hormone changes can contribute to muscle loss. As we age, our bodies produce less of the hormones (such as testosterone) needed to maintain muscle mass and strength. Serious Illnesses and Medications Serious illnesses involving insufficient blood flow and unhealthy blood sugar levels can play a role in the development of muscle loss. These conditions may cause inflammation, metabolic changes, and hormonal imbalances that can lead to muscle loss. Also, some medications commonly used by older adults to manage these conditions may have side effects that contribute to muscle loss. Genetics While aging is the primary cause of muscle loss, genetics also may play a role in an individual’s risk for developing it. Certain individuals may be predisposed to losing muscle mass at a faster rate than others due to their genetic makeup. Inflammation Inflammation is a natural response to injury or infection in the body. However, excessive inflammation can accelerate the loss of muscle mass and function. The good news is that it’s never too late to take steps towards preventing or slowing down the effects of muscle loss, and there are many natural ways to accomplish this. Here are some of the most effective, natural ways to prevent the loss of muscle mass… 7 Natural Ways to Prevent Muscle Loss at Any Age 1. Resistance Training One of the key factors in maintaining muscle mass and strength is regular physical activity, particularly resistance training. This involves using weights or your own body weight to challenge and strengthen your muscles. By incorporating resistance training into your routine at least 2-3 times a week, you can prevent the degradation of muscle tissue that can occur with age. 2. Adequate Protein Intake Protein plays a crucial role in building and maintaining muscle mass, which makes it an essential nutrient for preventing muscle loss. As the body ages, it becomes less efficient at utilizing protein from food sources. It’s recommended to aim for 0.8-1g of protein per kilogram of body weight each day from sources such as lean meats, fish, eggs, legumes, and nuts. 3. Vitamin D & Calcium These two nutrients are vital for bone health but also play a significant role in preserving muscle mass as we age. Vitamin D helps with the absorption of calcium, which is necessary for building and maintaining strong bones. Vitamin D (particularly D3) can be obtained from foods, supplements, and adequate sunlight exposure. 4. Omega-3 Fatty Acids These healthy fats – found in supplements and foods like salmon, walnuts, and flaxseeds – may help prevent muscle loss by reducing inflammation and promoting muscle protein synthesis. 5. Antioxidants As we age, our bodies are more susceptible to oxidative stress, which can damage cells and contribute to muscle loss. Incorporating antioxidant-rich foods into your diet – such as berries, dark leafy greens, and nuts – can help combat oxidative stress and prevent muscle loss. 6. Hydration Staying well-hydrated is crucial for maintaining muscle mass because water helps transport nutrients and oxygen to muscles for growth and repair. Be sure to drink plenty of water throughout the day, especially when working out, to support muscle health. 7. Sleep Getting enough quality sleep is essential for overall health, but also can play a role in preventing age-related muscle loss. During sleep, our bodies produce hormones that aid in muscle growth and repair. It’s recommended to get 7-9 hours of sleep each night. This gives your body the time it needs to properly recuperate and rejuvenate. Every Step Counts Experiencing a decline in muscle mass, strength, and function is a common, age-related condition. It can have detrimental effects on overall health and quality of life if not addressed properly. Incorporating resistance training, a nutritious diet, and healthy habits into your routine can help preserve your muscles and prevent muscle loss as you age. But be sure to consult with a healthcare professional before starting a new exercise or nutrition regimen. Though aging is inevitable, muscle loss doesn’t have to be a part of growing old. By understanding this condition and taking proactive steps to prevent it, you can ward off muscle loss naturally and age gracefully. Remember, it’s never too late to start taking care of your muscles and every little step counts! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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6 of the Best Ways to Reach Your Goals
Did you know that 80% of people who make resolutions abandon them by mid-winter? It’s true. If you want to make changes in your life and reach your potential, do something far more powerful and effective than making resolutions: Set goals. Having goals that align with what’s most important to you can help provide a pathway to bring a vision to reality. Goals also help provide direction and purpose in life. Research shows that people who set realistic goals tend to enjoy greater well-being and life satisfaction. Whether you want to improve your health, work life, or increase income and pay off debt, pursue a creative endeavor, or find a loving relationship; here’s what science and experts say about how to achieve your goals. 6 of the Best Ways to Reach Your Potential & Hit Your Goals! 1. Define Your Goals The first step to realizing any goal is to clearly define it. After all, you can’t get to a destination unless you know where it is! A serious goal needs to relate to purpose in life – what matters to you most – in order for you to fully commit and do what’s required to make it happen. Business management experts developed the acronym SMART for defining goals, but it can be used to help define your personal goals too: S is for specific. Identify the specific who, what, when, and where of your goal. M is for measurable. This will help you actually see if you’re making progress. A is for attainable. Do you have the capacity to reach this goal? R is for relevant. A goal needs to be personally relevant to you and your values. T is for timeframe. What’s the timing of your goal? Start at the end result and work backwards from there. Let’s say your goal is to “get in shape.” That’s very vague. Using SMART, here’s a revised version of your goal: Specific: I’m going to exercise 30 minutes or more at least three days a week and reduce my daily calorie intake by 20%. Measurable: My goal is to reach a healthy weight range of __ in the next 90 days. Attainable: I have good walking shoes and a trainer to work with once a week. I can buy healthy food to improve my diet. Relevant: I want to live long and healthy as well as feel and look better. I want to improve my brain health and boost my mood. Timeframe: I’ll shop for fresh, healthy food on Sundays and Thursdays. I’ll get up 1 hour earlier to walk before work three days a week. I’ll have a weekly training session on Saturday mornings. You can use this formula for writing a book, finding a partner, learning a language, or virtually any goal that’s meaningful to you. 2. Write Down Your Goals People are more likely to reach goals if they write them down, research shows. Place them where you can see them or use a visual reminder of your goal. For example, if you want to save money to adventure in Africa and see cheetahs, place an image of a cheetah where you’ll see it every day. Whatever the visual image, be sure it’s positive and inspires you. If you meditate, use a bit of that time to visualize your goal and what it will feel like when you reach it. This practice can be very powerful. The mind starts believing it’s real and works with you to make it happen! 3. Find an Accountability Partner One research study found that participants who wrote down goals and shared them with an individual that held them accountable on a regular basis were the most likely to succeed. Find someone you’ll tell the truth to, and who will be kind and truthful with you. Meet with them or call them regularly – weekly, or bi-weekly – to help keep you on track. 4. Plan of Action Break down your goal into smaller, doable pieces. Make your plan of action by figuring out how you’ll manage your time and resources on a daily, weekly, and monthly basis in order to reach each piece and ultimately hit your goal. Keep in mind your natural ebb and flow of energy and optimal cognitive function. You may need to schedule time first thing in the morning to work on your goal. Or perhaps you’re most creative at night and schedule time then. Establish a routine that works well for you. Take stock each week to see how your plan is working. Discuss it with your accountability partner, if it’s helpful. Adjust as needed. 5. Eliminate Distractions and Overcome Procrastination Attaining goals often calls for some sacrifices. Be willing to eliminate or let go of unhelpful behavior like procrastination and/or distractions. You may need to simplify your life or say no to distracting people or events and reduce the number of responsibilities you have. That’s okay. Remember it’s temporary and necessary while working toward realizing something important to you. Caution: your cellphone can be a major distraction. Silence your phone or put it away when you’re actively focusing on your goal tasks/actions. Procrastination can be a killer, but there are ways to counter it. James Clear, author of Atomic Habits, finds that Newton’s first law of motion (“Objects in motion tend to stay in motion”) can be helpful in disrupting the non-action of procrastination. He suggests taking just two minutes to get started on a task or action. If you can do that, the momentum begins and you can usually keep going! 6. Reward Your Progress As you hit your daily and weekly goals, reward yourself. Enjoy a healthy smoothie after a tough workout. Give yourself the weekend off if you worked hard and hit your goals all week. Rewarding your progress may help you stay motivated. Greater Life Satisfaction If you follow these suggestions, you may improve your chances of successfully reaching your goals. Achieving a goal builds confidence and provides a greater sense of control and accomplishment in life. Choose meaningful goals and enjoy the process! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Collagen Amino Acids: How They Can Help Brain Health
Are you searching for a natural and effective way to supercharge your brainpower? Keep reading to learn more about the benefits of amino acids in collagen and how they can help support better brain health! What is Collagen? Collagen is a fibrous protein that provides structure and support to various parts of the body. Our bodies produce collagen naturally by breaking down dietary proteins into smaller components called amino acids. These amino acids then combine to form different types of collagen that serve various purposes in the body. Over 16 types of collagen have been identified in our bodies; however, types I, II, and III are mostly found in connective tissues such as skin and bones. Types IV and V can be found in internal organs like liver or lungs. What Are Amino Acids? Amino acids are organic compounds composed of nitrogen, carbon, hydrogen, and oxygen atoms. There are 20 standard amino acids that make up most human proteins. These amino acids can be broken down into three main categories: essential, non-essential, and conditional. Essential amino acids can’t be produced by the body and must be obtained from external sources like foods or supplements. Non-essential amino acids can be produced by the body, making it less crucial to obtain them from external sources. Conditional amino acids usually aren’t essential but may become so under certain conditions where the body is unable to produce enough of them on its own. How Do the Amino Acids in Collagen Help Support Cognitive Function? Here are some of the top ways the amino acids in collagen can play a significant role in maintaining healthy brain and cognitive function. Promoting Brain Health Collagen is an essential, structural component of the brain. It helps maintain the integrity of the blood-brain barrier, a protective layer that prevents harmful substances from entering the brain. Collagen also provides support for neurons, which are responsible for transmitting signals throughout the brain. Certain amino acids, such as glutamine and glycine, are vital for neurotransmitter synthesis. Neurotransmitters are chemical messengers that allow communication between neurons in the brain. This communication is essential for various functions like memory, cognition, and mood regulation. Protecting Against Oxidative Stress Oxidative stress is caused by an imbalance of free radicals and antioxidants in the body. These free radicals can cause damage to cells, including brain cells. Collagen contains antioxidant properties that can help neutralize these harmful free radicals, protecting the brain from oxidative stress. Amino acids, like cysteine and glutathione, also have potent antioxidant effects and can help reduce oxidative stress in the brain. Improving Mood and Emotional Health Collagen and amino acids are essential for the production of serotonin, a neurotransmitter responsible for regulating mood, sleep, and appetite. They’re also involved in the production of other neurotransmitters like dopamine and GABA, which can play a crucial role in supporting mood and emotions. Supporting Cognitive Decline As we age, our bodies produce less collagen, which may lead to a decline in cognitive function. Collagen supplements may help support cognitive function in older adults by providing essential amino acids needed for healthy brain communication. 5 Key Amino Acids Found in Collagen Collagen is made up of long chains of amino acids that are essential for maintaining the structure and function of different parts of the body. Out of the 20 different amino acids found in collagen, there are a few key players that have been shown to have significant effects on cognitive function. Arginine Arginine is an essential amino acid found in collagen. It’s converted into nitric oxide (NO) which is a key neurotransmitter involved in regulating blood flow and vascular tone. Arginine may help improve cerebral blood flow, leading to better cognitive function. Also, arginine may play a role in improving language skills and verbal memory due to its ability to increase levels of the growth hormone linked to these cognitive functions. Glycine Glycine is one of the most abundant amino acids in collagen, comprising about one-third of its total composition. This non-essential amino acid has been extensively studied for its potential role in improving attention and memory in young and middle-aged adults. Additionally, glycine may help reduce inflammation in the brain. Inflammation may cause neurodegenerative and serious memory issues. Hydroxyproline Hydroxyproline is a unique amino acid found only in collagen. It’s formed when proline undergoes hydroxylation, a process that requires vitamin C as a cofactor. Hydroxyproline is essential for stabilizing and providing strength to the triple helix structure of collagen fibers. While there’s limited research on the direct effects of hydroxyproline on cognitive function, its role in maintaining healthy collagen levels may indirectly support brain health. Collagen has been found to play a crucial role in protecting against degenerative brain conditions. Lysine Lysine is one of the nine essential amino acids required by the body for various physiological functions such as tissue repair, building muscle mass, and regulating hormonal balance. Lysine plays a vital role in the synthesis of collagen by providing structural support to this protein. It also may play a role in improving cognitive function. Proline Proline is another important amino acid found in collagen. It accounts for about 10-15% of collagen’s overall composition and plays a crucial role in maintaining the structure of collagen fibers. This amino acid is involved in the production of glutamate, an important neurotransmitter that helps regulate learning, memory, attention, and other cognitive processes. Collagen Amino Acids Collagen and amino acids play vital roles in supporting various bodily functions, including maintaining a healthy brain and cognitive function. While our bodies naturally produce collagen and some amino acids, it’s essential to obtain a balanced amount of these nutrients from external sources to support optimal brain health. Incorporating foods rich in these key amino acids, such as collagen peptides from bone broth, into your diet can help support not only your skin and joint health but also your brain function. Taking collagen supplements or consuming amino acid supplements also may be beneficial in supporting cognitive function. As always, it’s recommended to consult with your healthcare provider before starting any new supplement regimen. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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5 Powerful Healthy Habits for Families to Start the New Year Off Right
The New Year is the perfect time to start new healthy habits. It’s a tradition for many of us to set goals and look ahead at the beginning of a new year. Here are 5 healthy habit ideas that you can implement; each one is a powerful way to start the New Year off right! 5 Healthy Habits for Families to Enjoy Together 1. Eat Together Research on the benefits of eating family meals is abundant and positive. Sitting down to eat a meal together as a family can have positive effects on children and adults mentally, emotionally, and even physically. You likely don’t even realize all the benefits that come with eating together. Benefits of Family Meals: Social connection Strengthened family bonds Sense of belonging Greater emotional well-being Healthier eating habits More mindful eating More balanced diet Provide routine Less risky behavior in children and teens Eating together also provides the opportunity to learn and teach cooking skills. You might try taking turns choosing the menu or preparing the meals. The family mealtime doesn’t have to be dinner, either. Maybe breakfast, brunch, or lunch is a better alternative for your family. Overall, eating together is about more than just the food. This one healthy habit can promote connection and well-being for the entire family. 2. Practice Positivity Choose to practice positivity in your home. By calling it a practice, the pressure to be perfect disappears. When you slip up, as we all do, you can remind yourself and your family, “we are practicing.” Positivity in your home includes the way you speak, think, and act. Practice sharing positive affirmations with your family. Positive affirmations promote self-worth and confidence. You might want to choose affirmations together. You can write down your favorite ones and leave them somewhere you’ll see them regularly. 10 Positive Affirmations for Families: 1. I believe in myself 2. I am loved 3. I am enough 4. I am kind to myself and my family 5. I am grateful for what I have 6. I am helpful 7. My family supports me 8. We celebrate each other 9. We work together to overcome challenges 10. Our family is a place for growth and learning Look for the good in your home and family. What you look for you will find. Practice acknowledging the good and positive things. This will help you cultivate an attitude of gratitude. Give praise freely to your family. Sincere praise helps to build stronger bonds and good feelings for both the giver and receiver. You might find that just one person developing a habit of vocalizing the good things will cause a domino effect of positivity in your home. 3. Play Do you have a habit that involves play? If you don’t have one, you should! It might seem unusual, but play isn’t just for kids, and in this modern, busy world, sometimes adults forget that it’s good to just play sometimes. This might look like simply sharing a joke with a friend, creating art, building a snowman, playing fetch with a dog, or doing a puzzle. Your goal can simply be to enjoy yourself. Benefits of Play: ● Relieves stress ● Boosts creativity ● Improves problem-solving skills ● Improves brain function ● Boosts energy ● Improves social skills Spending time outside or combining exercise with play is a great way to get even more healthy benefits and make the most of your time. Play is often overlooked but can be a powerful habit that will add to the joy in your life. 4. Read It’s well known that reading is good for you. Reading strengthens your brain, reduces stress, improves memory, focus, knowledge, communication skills, and much more. There are many ways to make a habit or routine of reading. It can look like reading aloud to your children or setting aside a specific time to read independently. Reading in the middle of the day provides a nice break, and reading at the end of the day is a peaceful way to wind down. You can set the example of reading as a fun activity. Keep books around the house and go to the library for an outing. Books also make great gifts. Simply letting your children see you enjoy reading is a powerful modeling tool. 5. Make Small Changes Start making small changes today to create the life you want. Even simple and tiny changes can make a large and lasting difference. If you consider the small changes as tiny course corrections, over time they can make a big difference. Research has shown that making smaller, more manageable changes to your lifestyle can have a big impact. The idea is that if you improve consistently by just 1%, over time it will add up to tremendous growth. Small habit changes that can have a big impact: ● Drink water instead of another alternative ● Add more fruits and vegetables to your meals ● Eat the rainbow ● Reduce processed foods ● Choose healthier snacks ● Take a walk ● Breathe deeply ● Go to bed a little earlier ● Choose reading over electronics Choose one thing and make small changes starting today, and over time you’ll notice that you have new habits that improve your overall health. How to Start a New Habit What healthy habits do you want to try this year? Visualize yourself doing them and doing them amazingly well. Defining a specific time or place for your new habits can be helpful. Consider beforehand what you’ll need to make them work. For example, if you want to eat together more, plan a menu and pick a mealtime. Or, if you want to read more, choose some books and set them by your bed so that they’ll be there when you wind down. Check in with your progress and evaluate how things are going after an amount of time. Make adjustments as necessary. It’s ok if you don’t get it right the first time. New habits can take time to stick, but if you keep trying and adapting you’ll be able to create a happier, healthier you in the New Year. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Why You Need This Nootropic Supplement for Your Memory
Patients frequently ask me for the best nootropic supplement. A nootropic is a substance, often referred to as a drug or a nutritional supplement, that is used to enhance memory or other cognitive functions. The supplement options are plentiful, with advertisements and claims online, some boasting life-changing outcomes. Unfortunately, most of these are just clever marketing. There are, however, some excellent nootropic nutrients and herbs available; it is important to choose wisely. True story: Long before I worked for Amen Clinics, I was working as a naturopathic family doctor in Oregon. One of my regular patients brought me a bottle of BrainMD’s Brain & Memory Power Boost, saying that she had started taking it and felt it was helping her with memory and brain fog. She wanted to know if I felt it was safe for her to continue taking it, and if so, whether I could recommend something similar that would cost less. At the end of her visit, she left the bottle with me, and I set out to do a little research. Here is what I discovered: Brain & Memory Power Boost is a very safe, well-designed, and effective supplement. And no, I could not replicate it, even by combining two or three supplements together, for less money. I immediately began recommending this supplement to my patients, especially those with concerns about memory or mental clarity. Several years later, I find myself working at Amen Clinics where I continue to recommend this supplement more than any other, due to its wide application for many different types of patients. 6 High-Quality Ingredients in Brain & Memory Power Boost The high-quality ingredients include the following: Phosphatidylserine (PS) – Extracted from sunflowers, PS is a phospholipid present in cell membranes, especially in the brain and nervous system. It helps the body transmit messages between nerve cells in the brain. One recent meta-analysis concluded that PS had a positive effect on the memory of older patients with cognitive decline, with no adverse effects. In addition, in an animal model, dietary supplementation with PS significantly increased resistance to oxidative stress and extended the lifespan of organisms. Translation: this appears to have an anti-aging effect. Historically in naturopathic medicine, PS has been used to reduce the effects of stress and is sometimes given before bed when sleep is disrupted due to high stress during the day. Acetyl-l-carnitine (ALC) – Several studies have suggested ALC plays a role in slowing down cognitive decline. The human body makes ALC in the brain, liver, and kidneys and levels can be effectively increased by taking it orally. While its mechanism is yet unclear, and more studies are needed, ALC appears to be safe and well-tolerated and may improve memory, attention, processing, and verbal fluency when studied in people with Alzheimer’s disease and mild cognitive impairment. N-Acetylcysteine (NAC) – This is used as a medicine to treat acetaminophen overdose and as a mucolytic (breaks up mucous) compound. It is quite safe even at high doses, and is a building block for glutathione, which is arguably the most important antioxidant that the human body produces. The applications of NAC in psychiatry are extensive, ranging from substance use disorders to traumatic brain injuries, obsessive compulsive disorders, depression, schizophrenia, and Alzheimer’s disease. Alpha-Lipoic Acid (ALA) – ALA is an antioxidant made by the body, found in every cell, helping to turn glucose into energy. Because it is both water and fat soluble, it can easily pass into the brain where it may help protect the brain and nerve tissue. Newer studies are finding ALA supplementation to support healing in traumatic brain injury and Alzheimer's disease in animal models, suggesting great potential for future human studies on ALA for both neurological and psychiatric conditions. Ginkgo Biloba Extract – This herbal extract has been used for centuries in Traditional Chinese Medicine to treat both cardiovascular and cerebrovascular diseases and Alzheimer’s disease. It has also been studied extensively in modern times. Recent research has shown that it may act by inhibiting oxidative stress and neuroinflammation, both mechanisms that are implicated in Alzheimer’s disease pathogenesis. It appears to be anti-inflammatory as well as improving circulation to microvasculature, which includes all the tiny capillaries that bring oxygen and nutrients to the brain. Huperzine A – This is a plant extract from a plant called Chinese club moss (Huperzia serrata) that has been used for centuries in Chinese medicine to treat memory loss. This extract appears to have benefit for all ages – it has been found to benefit college students, people with Alzheimer’s disease, post-menopausal women, and the elderly in studies. It has even been shown to improve cognition, mood, and functional deficits after moderate and severe head injuries. The neuroprotective effects of Huperzine A round out this formula. Best Nootropic Supplement for Memory When my patient returned for her follow-up visit, I happily gave my blessing to Brain & Memory Power Boost and told her I thought it was an excellent value. Most recently, I am known to bring bottles of this fantastic supplement to hand out (like a healthy treat) at gatherings of family and friends. What gift could be better? Brain & Memory Power Boost Brain & Memory Power Boost promotes the brain’s energy generation and the overall functioning of its 200 billion cells. Its ingredient profile supports the connectivity functions of the trillions of synapses that these cells make with each other and defend against oxygen free radical and other toxic threats to the brain. This advanced brain and memory support formula is developed from clinical research to help sustain circulation to your brain, which is crucial for you to maintain your mental edge. Brain & Memory Power Boost promotes healthy aging and can benefit brains of all ages. Get the ultra-pure, nootropic nutrients in Brain & Memory Power Boost 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 Brain & Memory Power Boost and our full list of brain healthy supplements, please visit us at BrainMD.
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Vitamin D2 vs. Vitamin D3: Which One Is Right for You?
Are you feeling the winter blues? One nutrient that may help lift your spirits is vitamin D. But wait, isn’t there also something called vitamin D3? Indeed, there are two main forms of vitamin D: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). While they may seem similar, there are key differences between the two forms that affect how they function in our bodies. Let’s dive deeper into these two types of vitamin D. What Is Vitamin D? Vitamin D is a vitamin that’s essential for maintaining overall health and well-being. It plays a crucial role in the body’s ability to absorb calcium, which is necessary for building strong bones and teeth. Vitamin D also is involved in supporting immune function, regulating mood, and promoting healthy cell growth. Vitamin D is a fat-soluble vitamin that plays an important role in keeping our body healthy and functioning properly. It’s also referred to as the “sunshine vitamin” because our skin produces it when exposed to sunlight. Once vitamin D has been absorbed into the bloodstream, it travels to the liver, where it gets converted into a form called 25-hydroxyvitamin D (calcidiol). This form then travels to the kidneys, where it’s further modified into its most active form known as 1,25-dihydroxyvitamin D (calcitriol). It’s this final form that carries out all the important functions of vitamin D in our body. One of the main roles of vitamin D is promoting calcium absorption from our intestines, which helps maintain strong bones and teeth. In fact, without enough calcium intake, consuming more vitamin D doesn’t have any significant benefits for bone health. What Is Vitamin D3? Vitamin D3 (cholecalciferol) is produced by human skin cells when exposed to sunlight. When ultraviolet B radiation is absorbed by the skin, it triggers a reaction in cholesterol molecules that leads to the production of vitamin D3. This process typically occurs within 15-20 minutes of sun exposure on bare skin, making sunlight one of the primary sources of vitamin D3. Once obtained through sunlight or consumed through food or supplements, vitamin D3 undergoes several metabolic steps before becoming an active form that can be used by the body. While both vitamin D2 and D3 have similar functions in the body, research suggests that vitamin D3 may be more effective at increasing blood levels of vitamin D, and may have a longer duration of action, compared to vitamin D2. While both forms of vitamin D are essential for strong bones, teeth, and muscles, they have some key differences… Vitamin D2 vs. Vitamin D3: 6 Key Differences! 1. Sources One of the main differences between vitamin D2 and vitamin D3 is their sources. Vitamin D can be found in many plant sources, mushrooms, and fortified foods. On the other hand, vitamin D3 is primarily obtained through sunlight exposure. It’s produced when UVB rays from the sun are absorbed by the skin cells. Aside from sunlight exposure, small amounts of vitamin D3 can be found in select animal-based foods such as fatty fish (like salmon, tuna, and mackerel), liver, egg yolks, and beef. However, it’s worth noting that these food sources provide only a fraction of the recommended daily intake for vitamin D3. 2. Absorption Another significant difference between these two vitamins is their absorption rate by our body. Studies have shown that vitamin D3 has a higher bioavailability (better absorption into the body) than vitamin D2. 3. Conversion When it comes to converting into its active form in the body, there’s a notable difference between these two vitamins. While vitamin D2 needs to undergo conversion in both the liver and kidneys to become active, vitamin D3 only needs to convert once in the liver. 4. Function Both vitamin D2 and vitamin D3 are essential for maintaining bone health, but they have different functions in our body. Vitamin D2 is commonly used to fortify foods and supplements, while vitamin D3 is used primarily in our bodies to regulate calcium levels and strengthen bones. 5. Dosage The recommended daily intake of vitamin D varies according to leading health sources. The US Institute of Medicine’s daily allowance is 400-800 IU, but other commonly recommended dosages range from 1000-2000 IU. Due to its greater efficacy, it’s recommended to take vitamin D3 rather than D2. 6. Deficiency Deficiency of both vitamins can lead to similar conditions like soft bones in children and brittle bones in adults. However, studies have shown that supplementation with vitamin D3 can help support healthy blood levels of vitamin D more efficiently than vitamin D2. The D3 Difference Vitamin D3 is an essential micronutrient for overall health and well-being. It’s produced by our bodies in response to sunlight exposure and can be found in small amounts in certain foods. It undergoes several metabolic processes before becoming an active form that supports various bodily functions. It’s crucial to meet the recommended daily intake of vitamin D3 through a balanced diet or supplements to maintain optimal health. Be sure to consult with a doctor or other healthcare practitioner before starting any supplement regimen. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Tana Amen’s Favorite Core Strengthening Workouts
True to its name, the core is a crucial part of our bodies that enables us to carry out our most basic daily functions. We engage the core when standing up or sitting down, holding an upright posture, maintaining balance, lifting objects—the list goes on. That’s why I’m always on the hunt for effective ways to build my core, and one of my favorites is strength training. I recommend including strength training in any regimen 2 to 3 times per week, for about 40 minutes each session. Within these guidelines, in addition to spending time on both the upper and lower body, you’ll want to focus on the super-important muscles that connect them: the core. Why Is Core Strengthening Important? First, let’s bust a common myth. The core of your body isn’t just your abs. The core is made up of about 30 muscle groups that connect the spine and hips to the pelvis. Technically, physicians define the core as the body’s torso, or trunk, as well as the pelvic and thoracic girdles. Its muscles can be divided into four functional groups: anterior, posterior, medial, and lateral. In layman’s terms, this group of muscles allows for stabilization of the body and a range of movements, including bending, twisting, and walking. In addition, a stronger core prevents other parts of the body from overworking to compensate, so it helps prevent unwanted issues like pain or injury. And a strong core helps muscles in the abs, pelvis, and lower back work better in tandem. No wonder our core is so key to our health and vitality! Just like with any body part, we want to stick to a regular routine so we don’t lose muscle—especially as we age. I remember feeling the effects of a weakened core after my hysterectomy some years back. After resting through the post-op recovery period, I was excited to return to my usual workouts. But I soon found that the surgery really impacted my core muscles, and I had a long journey toward returning to normal. As the saying goes, it’s easier to stay in shape than get in shape. So, as long as your health circumstances permit, stick with a steady core-strengthening routine once you have one in place. How to Strengthen Your Core A lot of people who ask me about the best core workouts are surprised when I share some of my favorite moves, because they’re anything but fancy. They’re doable (even if you need modifications) at any level of physical fitness. And, in addition to the 3 moves below, I love martial arts for engaging the core, as well as Pilates and yoga. In fact, you’ll find that with the proper form, all kinds of exercises require engaging the core. On top of traditional workouts, the chances to strengthen this area of the body are endless throughout your day. Start by simply being mindful of your core as you go about your typical routine, and you’ll notice plenty of opportunities, from walking the dog to climbing stairs. You can even tighten up your core when sitting at a desk. Just make sure you also set aside time for specific core-strengthening exercises. Check with your doctor before beginning a new regimen if you’re starting from scratch. Once you’re cleared, try these 3 core-strengthening moves I swear by… 3 Best Core-Strengthening Moves to Add to Your Workout! Planks and Plank Rolls Planks are great for strengthening the entire body, but they’re an especially useful workout for the core muscles. To do a traditional plank, place your body face-down on the ground. Rest your forearms on the floor so that your right hand is near your left elbow and your left hand is near your right elbow. Raise up your body so that you’re supporting your body weight on your forearms and your toes. Pull your abs in toward your body and ensure you’re positioned in a straight line (don’t stick your backside up in the air or sag your body down to the ground). Hold the position for 8 seconds to start, eventually working up to 30 or 60 seconds with practice. To turn this move into a plank roll, after the 8-second hold, twist your body to the right so that your right side is facing the wall. Your shoulder and elbow should be lined up. Keep a straight body; don’t let your hips sag toward the ground. Hold the position for 8 seconds. Twist back down to the start position, hold again for 8 seconds, and twist to the left, holding for 8 seconds. Start with 2 to 4 reps (1 rep means cycling through all 3 positions: face-down, right, and left). Work up to 12 reps. I’ll admit that plank rolls can feel a little advanced for those who are just starting out. So, if you’re totally new to planks, you can try a chair plank. It’s similar to a traditional plank, except you’ll rest your forearms or place your hands on a chair, keeping the body at an angle to the floor instead of parallel to it. This is a great option for newbies or seniors. Bird Dog I love this move because it’s one of the safest and most effective core exercises. It helps strengthen the muscles that protect the spine, which is crucial for our posture and balance. First, start on your hands and knees, in an all-fours position. Make sure your hands are in alignment with your shoulders and your knees are in alignment with your hips, perpendicular to the floor. As you perform the move, keep your eyes looking straight at the ground and keep your head in a straight line with your back, parallel to the floor. Slowly lift your right hand off the ground and extend it out straight forward as you lift your left knee off the ground and extend your left leg out straight behind you. Hold both limbs there for 5 seconds, then return to the start position. Repeat on the other side, with the left hand and right knee. Do 4 reps per side, eventually working up to 10 to 12 reps on each side. Dead Bug It doesn’t sound so appealing, but the dead bug is one of my favorite core workouts to do. It’s simple yet effective, and great for any age group. Plus, it can help diminish or prevent back pain, improve posture, and promote balance. While you can do this with no equipment, I like to hold a weight in my hands and alternate the leg lifts. To do this move, lie flat on your back. If using a weight or weights, grip them in your hands. For alternating leg lifts, raise both knees to make them perpendicular to the floor, with the knees bent at a 90-degree angle. Extend the left leg straight out (but keep it off the ground) while you extend your arms above your shoulders. Crunch the body inward to return to start position, then extend the right leg and the arms. You can also extend both legs at once: Keep the body straight, with legs slightly raised off ground, crunching inward to bring the arms above the chest and the knees above the hips. Again, start with a few reps and work up to 12. For an extra core boost, at the end I like to do a burnout crunch—which just means that I do crunches until I can’t anymore. Core Exercises Offer Full-Body Benefits If there’s one part of the body that keeps the whole system running smoothly, it’s the core. The good news is that there are so many ways to keep it strong—and keep us mobile. By adding core exercises to your routine, you’ll look fitter, feel stronger, enjoy better posture, and be much less likely to get sidelined by an injury. And here’s one final tip: I fuel my workouts and body with BrainMD’s Brain MCT Energy. Because better health isn’t just about looking great—it’s an inside job, too.
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Gifts of Clean Living: 2 Ways to Have a Healthy Holiday!
It’s the Season of Giving! One of the best things you can do, for yourself and your family, is to give the gifts of clean living this holiday season. What Are the Benefits of Clean Living? When you hear the term “clean living,” you probably think of healthy lifestyle measures such as eating a healthy diet (with plenty of whole foods), remaining well hydrated, getting quality sleep, maintaining a regular exercise regimen, and taking high-quality supplements. While those are excellent examples of how to live healthy year-round, there are other things to consider during the holiday season, including not overstressing, not overeating, and not overspending on gifts, travel, or the holiday meal. Though there are many things to be mindful of during the holidays, here are two common challenges to clean living practices and practical tips for how to deal with them. 2 Gifts of Clean Living: How to Avoid Sugar and Alcohol During the Holidays Gift of Clean Living #1: Avoid Sugar There’s mounting evidence that sugar is toxic. Excessive sugar intake, which is linked to insulin imbalance, heart problems, and other organ issues, plays a role in35 million deaths a year globally. Sugar increases the release of dopamine in the brain, which can cause mood to fluctuate. Low blood sugar levels are associated with overall lower brain activity, which means more cravings and bad decisions, like reaching for a sugary snack or soda. If you find it difficult to resist holiday treats, be sure to steer clear of the dessert table. Here are 3 ways to reduce or remove sugar from your holidays… Keep Your Blood Sugar Stable When your blood sugar drops, the blood flow to your brain decreases. This means you’re more prone to making bad decisions because you don’t have full access to your brain function. So how do you keep your blood sugar balanced? Eat smaller, healthy meals throughout the day. Make sure to start your day with breakfast – skipping it only makes you more likely to make poor choices later in the day. Stay away from simple sugars and refined, processed foods because they can cause your blood sugar to spike and then drop. One of the best ways to regulate your blood sugar is to eat a healthy snack every 3 to 4 hours. Natural snacks – like whole fruits, seeds, and nuts – are portable and are ideal for fending off hunger between meals. Fill Up First Rich, sweet, and salty foods are hard to resist, especially when you’re hungry. Before attending a family gathering or holiday party where you know unhealthy foods will be served, eat a low carb and high protein meal first. That way, you won’t feel hungry and will be less likely to eat unhealthy foods, especially desserts and beverages that are loaded with sugar. Curb Your Sweet Tooth If you struggle with a sweet tooth during the holidays (or throughout the year), be sure to choose foods that won’t cause your blood sugar to spike, such as: Mashed or baked sweet potatoes Healthy smoothie Cherry tomatoes Baby carrots Sliced pear with almond butter A square or two of dark chocolate (at least 70% cacao) w/almonds Also, be sure to read labels to identify which products are no sugar added, reduced sugar, or sugar-free, and to determine if a product contains hidden sugars. Gift of Clean Living #2: Avoid Alcohol Alcohol can be a triple whammy: alcoholic drinks are often high in calories, bad for the health of your brain, and can decrease your resistance to temptations. You’ll need all your willpower to resist the cheese dip and delicious desserts, so staying sober is the best policy during the holidays. Here are 3 ways to reduce or remove alcohol from your holidays… Hydrate, Don’t Inebriate Drinking water is key not only to brain function but to whole-body health. Every system in the body needs adequate hydration to function properly. Water helps to cleanse the body and remove toxins, including germs. Also, be mindful of your alcohol consumption during the holidays. A good strategy is to be prepared with a healthy alternative before you’re tempted to drink. If you’re invited to a meal or party where you know alcohol will be served, consider bringing your own non-alcoholic beverage. This will help ensure that you don’t drink, or drink too much, at the gathering. Serve Healthy Mocktails Wouldn’t it be nice to enjoy a drink (or three) without the hangover? Well, you can! Mocktails, and other non-alcoholic beverages, are all the rage right now and are consumed by drinkers and non-drinkers alike. If you’re hosting a party, serve a selection of non-alcoholic mocktails. But be sure they aren’t full of sugary juices or syrups. Here are some delicious and refreshing non-alcoholic drink recipes. Just Say No Get into the habit of declining alcohol when it’s offered to you. If you find it difficult to turn down a drink in social situations, ask a friend to back you up. If you both agree not to indulge and hold each other accountable, it will help you stick to your plan of drinking in moderation, or not at all, during holiday gatherings. Healthy Holidays! Help make this the most wonderful time of the year by giving the gifts of clean living to yourself and your family. Since excessive sugar consumption is linked to many potential health problems, it’s recommended to reduce or eliminate it from your diet this holiday season. Also, drinking alcohol can be a serious problem during the festive season and should be avoided or replaced with healthier beverages. Applying the above tips can help prevent sugar and alcohol from ruining your holiday. The BrainMD Team wishes you and yours a safe, healthy, and happy Holiday Season! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Here Are 8 of the Best Ways to Detox Your Liver
Avoiding toxins can be a real challenge in modern society. Unfortunately, the liver bears the burden of filtering out many of these toxins. So, how can you detox your liver and protect against the harmful effects of everyday toxins? Let’s look at some powerful tips that can help support the health of your liver. But first, it’s important to ask… What is the Liver? The liver is a vital organ that plays a crucial role in keeping your body healthy. It’s responsible for filtering and removing toxins from the blood, producing hormones and enzymes, and storing vitamins and minerals. The modern lifestyle exposes you to numerous toxins every day. From processed foods to environmental pollution, these toxins can overload your liver’s detoxification capacity. When the liver isn’t functioning properly, a buildup of harmful substances in the body can occur, which can lead to various health issues. 10 Signs That You May Have a Toxic Liver Here are some common complications that may indicate a toxic liver. 1. Fatigue and Low Energy Some common signs of a toxic liver are fatigue and low energy levels. When the liver isn’t functioning correctly, it can’t break down fats as efficiently, which can lead to a low metabolism. The buildup of toxins in the body also can make it difficult for vital nutrients to reach the cells, leaving you sluggish and tired. 2. Digestive Issues Your digestive system relies on bile produced by the liver to break down fats in your food. When there’s an overload of toxins in the liver, it can interfere with proper bile production and result in digestive issues such as bloating, constipation, or diarrhea. 3. Skin Problems One way the body eliminates toxins is through the skin, via sweat glands. A toxic liver can cause skin problems such as acne, eczema, or psoriasis due to an accumulation of waste products trying to exit through the skin. 4. Mood Swings A healthy gut plays a crucial role in regulating mood. About 95% of the feel-good hormone serotonin is produced in your gut lining using amino acids filtered through your liver. When the liver isn’t functioning properly, gut health can be affected, leading to mood swings and irritability. 5. Weight Gain A toxic liver that can’t efficiently metabolize fats can lead to weight gain. This is particularly true of the abdominal area since its fat cells safely store toxins away from vital organs to protect them from harm. 6. Hormonal Imbalances The liver plays a critical role in maintaining hormonal balance by filtering out excess hormones such as estrogen. When the liver is overloaded with toxins, it may not be able to clear these hormones effectively, leading to imbalances and related issues like irregular or painful periods. 7. Allergies and Sensitivities When the liver struggles to remove toxins from the body, it can trigger histamine reactions causing allergies and sensitivities. As a result, you may experience symptoms such as hives, rashes, or other skin irritations. 8. Headaches Poor elimination of waste products by an overworked liver may increase inflammation and cause headaches. 9. Joint Pain and Muscle Aches When your body can’t efficiently filter out toxins caused by lifestyle choices or environmental factors like pollution or pesticides on food, it can lead to inflammation. When the liver fails to clear up this inflammation, it may settle in joints and soft tissues, resulting in pain. 10. Bad Breath Having persistent bad breath (even after frequent brushing or attempts at masking the odor) may be the result of an unhealthy gut. The accumulation of toxins in the liver may release foul-smelling gases through your mouth or other detox pathways like skin pores. Why a Liver Detox is Important Taking good care of the liver is an important way to make sure the body is functioning properly. A liver detox can help optimize liver function by reducing its workload. Here are some of the top benefits of a liver detox: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Clearing Out Toxins – A regular liver detox can help flush out various sources including food additives, pesticides, air pollution, and chemicals in skincare products. Boosting Overall Health – Having an optimally-functioning liver can help support your immune system, enhance digestion and metabolism, regulate cholesterol levels, increase energy, and help balance hormone levels. Improving Skin Health – A liver detox can help reduce inflammation in the body and improve skin health by ridding the body of impurities that can cause acne, eczema, and other skin conditions. Weight Loss – When the liver is overburdened with toxins, its ability to metabolize fat decreases, which can lead to weight gain. A liver detox can help rev up your metabolism and promote weight loss. Preventing Serious Health Issues – By regularly detoxing the liver, you can prevent serious health issues like fatty liver or cardiovascular problems. [/wc_box] As we’ve seen, detoxing your liver is crucial in maintaining overall health and wellness. Now, let’s look at some of the best ways to clean up your liver. Here Are 8 of the Best Ways to Naturally Detox Your Liver 1. Reduce Alcohol Intake One of the first and most important steps in detoxifying your liver is cutting back or eliminating alcohol consumption. Excessive alcohol intake can cause damage to liver cells over time. This damage can disrupt liver function and impair its ability to filter out toxins effectively. 2. Increase Water Intake Drinking plenty of water is another crucial step in detoxifying your liver. Water helps flush out toxins from the body while also keeping you hydrated throughout the day. It also aids in digestion, which indirectly benefits liver function by reducing its workload. 3. Consume Liver-Friendly Foods Incorporating healthy foods into your diet is an effective way to detox the liver. Some liver-friendly foods include leafy greens like spinach and kale, which are high in antioxidants and aid in detoxification. Foods rich in healthy fats, like avocados and olive oil, also may help support liver health. 4. Reduce Sugar and Processed Food Intake Refined sugars and processed foods contain high levels of additives, preservatives, and artificial sweeteners that can be harmful to the liver when consumed in excess. It’s important to limit their consumption since these substances can impede the liver’s detoxification process. 5. Get Regular Exercise Regular exercise is vital for overall health, including proper liver function. Physical activity helps reduce inflammation throughout the body. It also aids in weight management, which is essential as excessive weight gain can lead to fatty liver and other health problems. 6. Try Liver Cleansing Supplements Certain supplements are thought to aid in the detoxification process. Milk thistle is a popular supplement known for its liver-protective properties, while turmeric has anti-inflammatory benefits. 7. Limit Exposure to Environmental Toxins Reducing your exposure to environmental toxins such as pollution, chemicals, and pesticides can help ease the burden on your liver. Some of the best ways to keep clear of these toxins is to use natural cleaning products in your home, opt for organic produce when possible, and avoid unnecessary exposure to harsh chemicals. 8. Get Enough Sleep Quality sleep is crucial for the body to repair itself. During sleep, the body works to detoxify and remove waste products from the body, making it an essential step in maintaining a healthy liver. Optimize Liver Function Detoxing your liver requires a multi-faceted approach that includes maintaining a healthy diet, exercising regularly, and reducing exposure to environmental toxins. By incorporating these steps into your lifestyle, you can promote optimal liver function and overall health. Be sure to consult with a healthcare provider before starting any new supplements or making significant changes to your diet or lifestyle. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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6 Mocktail Recipes to Help Make Your Season Bright!
If you’re planning a holiday dinner, gathering, or party this season, consider enhancing your celebration with healthy, holiday mocktails. Yes, mocktails. Growing in popularity as more and more people cut down their alcohol consumption – about 1 in 3 adults according to recent data – mocktails (also called “zero proof” blended drinks) are in! Holiday mocktails bring all the excitement of spirit-infused libations but without the unwanted effects of alcohol. Spices, juices, plant milks, sparkling waters, natural sweeteners, and colorful garnishes are the raw materials for healthy and memorable holiday mocktail making. Here are six recipes to consider for your next gathering. 6 Easy Mocktail Recipes to Help Make Your Season Bright! Warming Mulled Wine Mocktail The deep red color of pomegranate juice offers the delightful color of wine, while the earthy spices deliver wintry warmth. Best of all, it's super easy to make. INGREDIENTS 6 cups unsweetened pomegranate juice ½ cup freshly squeezed orange juice 1 large orange, sliced 3 tablespoons pure maple syrup (or coconut sugar if preferred) 8 whole cloves 3 cinnamon sticks INSTRUCTIONS Combine all the ingredients in a large pot and bring to an easy boil on medium heat. Reduce heat to low. Simmer for about 20 to 30 minutes (simmer for up to an hour if you have the time). Strain liquid and taste. If desired, add more maple syrup (or coconut sugar) by the tablespoon. Serve in mugs and garnish with cinnamon sticks and fresh oranges. Makes about 4-5 one cup servings. You can easily double the recipe, if needed. 10-minute prep time. 30-minute cook time. Refreshing Grapefruit Paloma Mocktail Winter marks the peak season for grapefruit. This holiday paloma mocktail will offer your guests the bold and refreshing flavor (and health benefits!) of fresh grapefruit juice. INGREDIENTS 2 ounces freshly squeezed grapefruit juice 1 ounce freshly squeezed lime juice 1½ - 2 tablespoons pure maple syrup Sparkling water Ice (preferably crushed) Sliced limes and grapefruit for garnish INSTRUCTIONS Add the grapefruit juice, lime juice, and maple syrup to a festive glass and stir until well combined. Add crushed ice or ice cubes leaving a little room at top for a splash of sparkling water. Top off the glass with sparkling water, stir until mixed. Serve with a slice of lime and fresh grapefruit garnish. Makes one serving. 5-minute prep time. Vegan, Zero-Proof Eggnog Vegans and teetotalers alike can enjoy this version of the holiday favorite. It takes a little time, but the results are so seasonably festive, it’s worth it! INGREDIENTS 3 cups plant milk (see below for a homemade almond-cashew milk recipe) 1 14-ounce can full-fat coconut milk 4-6 tablespoons pure maple syrup (feel free to substitute up to half with coconut sugar, if that’s your preference) 1 teaspoon ground cinnamon ½ teaspoon ground nutmeg 1 teaspoon pure vanilla extract ⅛ teaspoon ground cardamom Cinnamon, nutmeg, and coconut whipped cream for garnish (see below for coconut whipped cream recipe) INSTRUCTIONS Blend 3 cups plant milk (or homemade cashew-almond milk), coconut milk, pure maple syrup, cinnamon, ground nutmeg, vanilla extract, and cardamom on high until creamy and smooth (about 1-2 minutes). Taste and adjust flavor as needed, adding more spices for warmth or maple syrup for sweetness. For serving, enjoy cold over crushed ice or hot by heating over medium heat until warm. Pour in festive glasses if chilled or mug if warmed, top with coconut whipped cream and a pinch of cinnamon and/or nutmeg. Makes 11 ½ cup servings. 10-minute prep time. Chai Holiday Punch Mocktail Perfect for a larger group, the chai tea and apple cider punctuated with the juices of cranberry and orange make this warm drink one to remember! INGREDIENTS 3 cups purified water 3 tablespoons chai tea leaves (roughly 4 black chai teabags) 8 cups apple cider or juice 2 cups unsweetened cranberry juice ½ cup freshly squeezed orange juice 4 sticks cinnamon 3 cloves 1 teaspoon cinnamon Star anise (garnish) INSTRUCTIONS Boil water in a medium-size saucepan. Remove from heat. Add tea bags. Cover and let steep for 5 minutes. Discard tea bags. In a 6- to 8-quart pot, combine apple cider, cranberry juice, orange juice, cinnamon sticks, cloves, and steeped chai tea. Bring to a boil and then reduce heat. Cover and simmer for 20 minutes. Strain cinnamon sticks and cloves. Serve warm and garnish with star anise. Makes 9 servings. 5-minute prep time. 30-minute cooking time. Spicy Hot Chocolate Vegan Mocktail Rich and creamy with a dash of spice, this mocktail delights the senses while providing cozy comfort. It’s also dairy free and refined sugar free! INGREDIENTS 5 ½ cups unsweetened almond milk 2 ½ cups full-fat canned coconut milk (coconut water discarded) 4 ounces bittersweet (70% cacao) chocolate (stevia or coconut sugar sweetened), chopped 4 ounces baking dark chocolate or semi-sweet (60% cacao) chocolate (stevia or coconut sugar sweetened), chopped ½ tablespoon cinnamon 2 cinnamon sticks ½ teaspoon nutmeg ¾ to 1 teaspoon chili powder 1 teaspoon pure vanilla extract ⅓ to ½ cup maple syrup ⅓ cup chocolate liquor (also known as cocoa mass or cocoa liquor, it’s an alcohol-free base for making chocolate.) 3 tablespoons unsweetened cocoa powder Monk-fruit sweetened marshmallows INSTRUCTIONS Place all ingredients into a slow cooker. Whisk to blend cocoa powder. Cook on high setting for 1 hour. Stir often. After 1 hour, remove cinnamon sticks with a straining spoon, stir well, and then cook on low for another 1 or 2 hours, or until chocolate is completely melted. Stir in chocolate liquor then turn slow cooker down to warm. Serve marshmallows on top. Makes 6-8 servings. 5-minute prep time. 2-hour cook time. Blueberry Mojito Mocktail This super healthy and celebratory mocktail is perfect for a fancy New Year’s Eve toast or festive party. Loaded with antioxidants, this mocktail is good for your brain and body too! INGREDIENTS ⅓ cup unsweetened organic blueberry juice ½ cup sparkling water or club soda 1 tablespoon fresh lime juice 1 tablespoon pure maple syrup Frozen blueberries for garnish and 8-10 leaves of mint to garnish INSTRUCTIONS Add mint leaves to a glass. Muddle to release flavor. Add lime juice, maple syrup, blueberry juice, and sparkling water to glass and stir until ingredients are well combined. Add ice and garnish with a handful of frozen blueberries and an additional mint leaf. Makes one serving. 5-minute prep time. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Homemade Cashew-Almond Milk Soak ¾ cup of plain raw cashews and ¾ cup of raw almonds overnight in cool water or cover with hot water and soak for 1 hour. Drain, rinse well, and blend in a high-speed blender with 4 cups of filtered water. Strain through a nut-milk bag (you can buy them online). [/wc_box] [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Coconut Whipped Cream Dairy free and sugar free, this recipe takes about 10 minutes, yielding about a cup of whipped cream. INGREDIENTS 8 ounces full-fat coconut milk (taking only the cream and leave the water) ½ teaspoon liquid stevia 1 tablespoon sugar-free confectioners’ sugar (monk fruit-sweetened works beautifully) ½ teaspoon pure vanilla extract INSTRUCTIONS Place coconut cream into a stand mixer (hand mixer is okay too). Add all ingredients and beat on high speed until its consistency thickens (usually about 10-15 minutes). Refrigerate. [/wc_box] The Gift of Health These healthy holiday mocktails show that indulgence and health really can coexist. Enjoy! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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15 Family Traditions that You Can Start Today
Family traditions are wonderful for many reasons. They bring back fond memories of the past, help you to live in the present, and are something to look forward to in the future. Do you have family traditions that have been passed down through the generations? Is there something that you did when you were a child and have continued to do with your children? Or, have you started new traditions with your own family? Importance of Traditions Family traditions help children make sense of life. They provide predictability and patterns that are important for both children and adults. Traditions are something that can be planned for and eagerly awaited! Often, the anticipation of something fun can be as exciting as the actual event. Traditions can help strengthen family bonds. Social connections are an important aspect of overall health and well-being. Traditions can help foster important relationships, reducing stress and loneliness. Family traditions also give a sense of belonging. The holiday season is a special time for family traditions. They are something to be joyful about! Would you like to start new traditions? To make it easier, we’ve split the traditions into 3 categories: Food, Service, and Capturing Memories. 15 Family Tradition Ideas to Get You Started Food Spending time with the ones you love and enjoying delicious foods is a part of many happy traditions. You can fill your heart while filling your stomach. 1. Enjoy a Special Meal Together This is such a simple and versatile family tradition! All you need are the ones you love gathered together and sharing food. It could be on a specific day, time, or location. You can choose to prepare the meal together or go out. 2. Bake There’s something magical about baking during the holidays. Try a new recipe or a familiar favorite. Baking holiday treats doesn’t have to leave you feeling lousy either. You can make healthy ingredient swaps and choose healthier recipes. 3. Use a Family Recipe Not only can following a family recipe be delicious and familiar, but it also provides a sense of connection and belonging to your family. If you don’t know family recipes, consider asking older family members. It just might be a fun opportunity to learn some family history too. 4. Eat Cultural Foods Even if you didn’t grow up eating cultural foods, you can make it part of your family tradition. Research your own family history and pull in some traditional cultural foods for a holiday meal. 5. Pair a Snack with an Activity Snacks are good anytime, but pairing them with a special activity can create a tradition! A few examples would be: Nature walk and holiday trail mix Holiday movie and festive fruits with dips Evening ride to see holiday lights and healthy, homemade cookies Service When you serve, you not only help those you’re serving, but you also get a boost of happiness. Spreading kindness and giving service have been shown to contribute to a sense of purpose, fulfillment, and overall well-being. 6. Give to a Charity Do you have a cause or charity that has touched you personally or holds a special place in your heart? Start a tradition that involves one of them. A few examples include: Give donations or toys to a local children’s hospital Participate in an event or run connected to an organization Volunteer at a soup kitchen or church 7. Give Anonymously There’s a special feeling that comes with giving a gift anonymously without expecting anything in return. You can drop something off on the doorstep of a neighbor, or someone in need. 8. Make A Gift The options are endless when it comes to homemade gifts. Tap into your creative side and make something that you enjoy. Consider no-sew fleece blankets, crocheted or knitted scarfs, or make some original artwork. Homemade baked goods or potpourri also make great gifts. 9. Send Cards and Letters Holiday cards and heartfelt letters are an easy way to spread some love. You could even forgo the stamps and send an email or text message. Expressing love or gratitude to people in your life will leave both you and the recipient feeling more joyful. 10. Give Your Time Giving service doesn’t have to come with a price tag. Simply spending time with the elderly, or those you care about, is a beautiful gift. If you’re able, consider shoveling snow or raking leaves for neighbors as a family. You know what they say, many hands make light work. Capturing Memories When you’re participating in a family tradition it’s often easier to be present and mindful. You’ll hopefully be making memories that you can look back on with warmth and fondness. Having a family tradition that helps to capture those memories can be fun for children and future generations. 11. Make a Time Capsule Making a time capsule with letters, pictures, predictions for the future, and other trinkets is a fun way to capture a moment in time. The time capsule can be kept in an envelope or box in a closet. Return and open the time capsule in whatever amount of time you’d like; in a year, or five, or more! 12. Write Letters, Stories, or Poetry The holidays are a great time to reflect and write. You can write letters to loved ones or collect family stories from the year. You could exchange poetry with family members or create some together. 13. Make an Ornament or Memento Making or purchasing an ornament or memento can be a fun tradition. Together, you can make or find just the right thing to mark the year. These can then be a joyful reminder of experiences and later passed on through families. 14. Take a Family Photo Get the family together and take a photo! You can be more formal and get professional pictures done, or casually gather everyone together in the living room. Sure, it’s no easy feat to get everyone smiling, but regardless, the photos will be cherished. 15. Make a Video As with photos, having a tradition of taking videos can be a fun thing for everyone to look back on. Technology makes it easy to capture memories through video. If you have a set tradition to record videos of trimming the tree, singing carols, or telling stories, it will be easier to make it happen. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] How to Easily Start Your Own Family Traditions If you’re ready to start a new tradition, just go for it! Talk with your family and friends choose something meaningful to you and start making memories this holiday season. Here are some tips when thinking about making new traditions: ● Do something that makes you happy or brings joy. ● Keep it simple or make it as extravagant as you want. ● Be flexible and adjust as needed. ● Involve the people you love: think about children, parents, grandparents, siblings, cousins, and even friends. ● Do it once, and then do it again! All it takes is one time. [/wc_box] It’s never too late to start new family traditions. Eat good food, give service, and capture memories. Most of all, find joy in the holidays with your family. At BrainMD, we’re dedicated to providing the highest-purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain-healthy supplements, please visit us at BrainMD.
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Food is Medicine: A Beginners Guide to Better Health Through Your Diet
Finally, Western medicine is beginning to embrace the idea that food is medicine. In aiming to solve the world’s diet-related health issues, health policy makers and medical researchers have determined that healthy foods need to be a formal part of patient care, a 2020 BMJ analysis reveals. Indeed, the U.S. Office of Disease Prevention and Health Promotion has created a Food as Medicine initiative to ensure food-insecure communities have access to healthy food and to explore evidence-based nutritional assistance and medically tailored meals as part of healthcare. While these are heartening developments, you don’t have to get sick or see a medical professional to enjoy the benefits healthy eating provides. You can start taking a “food is medicine” approach to eating today by starting to consume foods that help to support and protect your health. Here’s how. Understanding “Food Is Medicine” The idea behind “food is medicine” (used interchangeably with “food as medicine” in health policy) is simple: support health, reduce risk, and, in some instances, address serious health issues by changing what people eat. Of course, healthy foods aren’t a replacement for actual medicine or medical treatments. Rather, embracing food as medicine is one important key to the puzzle of health. What Foods Are Not Medicine? One of the first steps to adopting a diet of healthy foods as medicine is to eliminate or minimize the foods that can cause harm. Nutrition scientists from Harvard devised a list of unhealthy foods associated with most diet-related health problems. Eating these foods habitually (and to the exclusion of other healthy foods) can slowly destroy your health over time. They’re inflammatory and increase your risk of blood sugar problems, heart health issues, poor immune function, problems with memory, neurodegenerative issues, and more. Avoid or minimize your consumption of the following: 1. Added Sugar Added sugars (white sugar, brown sugar, honey, high-fructose corn syrup, etc.) may seem benign as they delight the taste buds, but they can wreak havoc on your health if overconsumed. Habitual overconsumption of sugary foods and drinks can lead to skin conditions and wrinkles, heart health issues, blood sugar problems, low mood, liver problems, excess weight, hormonal imbalances, lower immune function, and more. Too much is more than 36 grams of sugar a day for men, and 25 grams for women. Beware of artificial sweeteners! They can cause digestive issues and may have a negative impact on cognitive function, mental health, and memory. Use a healthy sugar alternative instead. 2. Baked Goods and “White” Carbohydrates Cookies, cakes, pastries, donuts, and other treats are loaded with added sugar (as well as refined carbohydrates, unhealthy fats, and salt). The sugar-salt-fat content can trigger cravings for more sweets. Consuming white bread, pasta, potatoes, rice, and pancakes also can spike blood sugar levels. 3. Processed and High-Fat Meats Processed meats like pepperoni, ham, bacon, hot dogs, and deli meats offer protein but the curing, salting, smoking, and chemical preservatives involved in processing these meats makes them a health liability. Red meat is generally high in saturated fat (unless you get a lean cut). Research has shown that too much saturated fat can raise unhealthy cholesterol levels and the risk of heart health issues. 4. Too Much Salt Most Americans get 1½ teaspoons of salt daily. Ideally, salt intake should be less than 1 teaspoon a day. While our bodies need salt, too much can increase blood pressure and the risk of heart health problems. 5. Alcohol Alcohol consumption lowers blood flow to the brain. If consumed routinely, it can shrink brain volume, cause hippocampus atrophy, and reduce the number of new brain cells. Alcohol consumption increases the risk of neurodegenerative issues affecting memory function too. Alcohol can lead to problems with blood pressure, heart health, liver function, and your digestive health. What Foods Are Medicine? Now that you know what not to consume, let’s get to the good stuff! Inspired by the Mediterranean Diet, considered one of the most healthful diets, a dietary pattern made up of the following foods is truly medicine for good health. 1. A wide variety of colorful whole fruits and vegetables Among them, berries, leafy greens, and cruciferous vegetables offer extraordinary benefits. 2. Lots of beans, lentils, seeds, and nuts The longest-lived cultures around the globe enjoy legumes as a staple food. Seeds and nuts are loaded with fiber, minerals, and healthy fats. 3. Whole grains Rich in complex carbohydrates, fiber, B vitamins, and more, enjoy a variety of whole grains such as buckwheat, gluten-free oats, quinoa, and brown rice. 4. Plant oils like extra virgin olive oil or avocado oil These are excellent sources of healthy fats. Tropical oils (coconut oil, etc.) offer healthy medium-chain triglycerides, but are best enjoyed in moderation due to their saturated fat content. 5. Moderate amounts of seafood and fish Enjoy fatty fish rich in omega-3 fatty acids like salmon, sardines, and mackerel regularly, but stay away from those known to have higher levels of mercury. 6. Moderate amounts of low-fat or nonfat dairy Enjoy probiotic- and protein-rich Greek yogurt or natural cheese. 7. Fermented foods Add probiotic-rich fermented foods to your diet such as sauerkraut, kimchi, kombucha, and yogurt. 8. Moderate amounts of quality poultry If you do strength training, protein consumption is needed to build muscle. Enjoy protein, such as pasture-raised, hormone-free eggs, with your breakfast to support healthy brain function. 9. Minimal amounts of lean red meat Enjoy occasional servings of lean red meat, organic and grass-fed, if possible. 10. Fresh herbs and spices Herbs and spices are chock-full of protective compounds and bring much flavor and enjoyment to food. 11. Green and herbal teas Drink plenty of water and beverages that promote relaxation and health. Green tea is a great alternative to coffee. Reap the Rewards A dietary pattern that includes an abundance of these healthy foods (and a minimal amount of the unhealthy foods) is associated with the following benefits: Greater longevity Healthy skin, teeth, and eyes Healthy muscles Healthy immune function Better brain function and mental health Strong bones Lowers risk of problems with heart health, blood sugar, and cellular function Healthy pregnancies and breastfeeding Healthy digestive function Healthy weight Remember though, it’s a dietary pattern that matters. As long as the majority of what you eat is healthy, occasional indulgences aren’t going to set you back. Here’s to making food your medicine! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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