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What Is Autophagy and How Can It Benefit Me?
Unless you’ve been plugged into the growing popularity of intermittent fasting for health, you probably haven’t heard the term autophagy (aw-TAH-fuh-jee). What is Autophagy? Autophagy is the process by which your body’s cells break down old, damaged, or unneeded material to reuse or discard, allowing the cells to work more efficiently. It’s a natural occurrence that happens most often while we sleep, but also gets triggered when cells are deprived of nutrients or oxygen. It has become trendy in recent years through fasting, diet (such as the Ketogenic diet), and exercise to encourage autophagy for potential weight loss, health benefits, and to promote longevity. However, medical professionals aren’t fully onboard in touting autophagy for wellness just yet because the research is still very new and inconclusive, and fasting to promote autophagy can be dangerous if it’s overdone. That said, autophagy appears promising for its implications in slowing neurodegenerative health issues and promoting longevity. Here’s what you need to know about autophagy and fasting. The ABCs of Autophagy All things, living or not, need to be maintained to operate properly. The cells in your body are no different – autophagy is fundamental to the function and survival of cells. Miraculously, each cell in your body uses autophagy to do the following key tasks, critical to cellular health and function: Take damaged cell parts and remake them into functioning parts Efficiently discard nonfunctional cell parts that slow down performance Destroy harmful pathogens that may cause damage, such as bacteria and viruses Unfortunately, as with many important bodily processes, autophagy slows with age, causing buildup in cells and compromising their optimal function. Researchers are currently examining if promoting autophagy in the body, with a biological trigger like fasting, might help to slow down aging and support healthy longevity. So far, a preliminary invertebrate study indicated that promoting autophagy could be beneficial to longevity in mammals, but more research is needed. How Autophagy Works When autophagy is activated, autophagy-related proteins (ATGs) trigger structures called autophagosomes to form and carry the damaged cellular pieces to a part of the cell called the lysosome, which does the duty of digesting these pieces for either new use or energy. This partial self-consumption is reflected in the word “autophagy,” which translates to “self-devouring” in Greek as “autos” means self and “phagomai” means to eat! It’s a remarkable recycling system that helps cells to remain healthy and efficient. What Activates Autophagy Autophagy happens when your body’s cells are deprived of nutrients or oxygen, or if they’re damaged in some way. When your cells aren’t getting resources from an outside source, they turn to the inward cleansing-recycling process we know as autophagy. And what’s the best way to deprive cells of nutrients? Fasting. While it’s different for each individual, animal studies indicate that autophagy can activate at some point during a 24 to 48 hour fast. More research is needed to determine what the ideal fasting time is to trigger the process. Of course, there are other ways to bring on autophagy, including the following: Restricting calories. Instead of eliminating calories completely (as with fasting), you can restrict them to force your cells into autophagy to compensate for the lost nutrients. Adopting a Keto diet. High fat/low carb diets change the way your body burns energy. Instead of burning carbs or sugars for energy, it switches to fats – and this switch can trigger autophagy. Exercise. Exercise can trigger autophagy, depending on the type and intensity. Benefits of Autophagy Animal studies show that when autophagy is induced in subjects, the lifespan is extended and health is improved during aging. However, it isn’t clear if these benefits extend to humans, but it’s thought that they do. Hence, the popularity of fasting. Although there’s no evidence that autophagy increases weight loss, research suggests that it may have an effect on hunger-controlling hormones. Indirectly, the hormonal influence may contribute to weight loss as autophagy can decrease appetite. Some research showed that autophagy activated by fasting resulted in healthier blood sugar and blood pressure levels. Use Caution Fasting, calorie restriction, adopting a rigorous exercise routine, or adopting a Keto diet may not be the best health strategies for some people, such as pregnant women or those with blood sugar issues. It’s recommended that you talk to a healthcare professional before taking measures to trigger autophagy. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Liquid vs Powder Collagen: Here's How to Know Which Is Best for You
Health and beauty enthusiasts around the world have gone a little crazy for collagen. Last year, market research valued the global collagen market at a whopping 9.1 billion USD, and forecasted it to grow at a compound annual growth rate of more than 10% for the next seven years! The excitement surrounding collagen is well-deserved. As the body’s most abundant protein, collagen’s fiber-like structure does the critical job of helping to make connective tissue. It’s the major component of bone, muscles, tendons, cartilage, and skin. Yet, starting in our mid-20s, our bodies make less of it – and as we grow older and collagen in our bodies degrades, we experience the telltale signs of aging, including wrinkles, sagging skin, brittle nails and hair, aching joints, digestive issues, and more. Supplementing with collagen peptides (also called hydrolyzed collagen – the most easily absorbed form) may offer a way to roll back, ever so slightly, some of the unwanted effects of aging, helping to support skin hydration and elasticity, healthy joints, and digestive health, to name a few benefits. But what is the best way to supplement with collagen? Here’s what you need to know about collagen types and the benefits of the two most popular supplemental forms: liquid and powder. Collagen Types Whether you choose a liquid or powder collagen supplement, you’ll want to pay attention to what types of collagen are being offered – as well as the source to ensure you get the anti-aging benefits you’re looking for. Research has identified about 28 types of collagen. The following 5 are the most prevalent in the human body. Type I – Accounts for 90% of the body’s collagen stores and is found abundantly just below the surface of the skin in the dermis, as well as in bones, hair, nails, tendons, and the lining of the digestive system. Type II – Present in cartilage, giving it strength and elasticity, which provides joint support. Type III – The second most abundant collagen in the body. Present in skin, gut, muscles, uterus, and blood vessels. Type V – Present in the cornea of the eyes, some layers of skin, hair, and tissue of the placenta. Type X – Present in joint cartilage and bones. Collagen supplements are sourced from cartilage, skin, and bones from animal and marine sources. The most common are the following: Marine collagen from skin, bones, and scales of fish; rich in collagen types I and II Bovine collagen from cows; rich in collagen types I and III Porcine collagen from pigs; rich in collagen types I and III Eggshell collagen from chickens; rich in collagen type V Chicken collagen from chickens; rich in type X There are no vegan collagens, but some vegan collagen formulas provide ingredients that support your body’s synthesis of collagen. Scientists are working on a viable vegan collagen from bacterial and fungal sources. Liquid vs Powder Collagen: What to Choose? There’s very little research that clearly indicates whether liquid collagen is superior to powder collagen or vice versa; both have been used in studies that show anti-aging benefits. That said, there are some differences that may make one or the other your preference. Let’s start with liquid collagen. Liquid collagen is offered as either a collagen water or a liquid supplement. Collagen water is basically what it sounds like – water with collagen blended into it. It may also contain other ingredients, like flavorings such as juice, fruit essences, or sweeteners. Sometimes additional nutrients are added, such as vitamin C, biotin, copper, silica, and hyaluronic acid – which help to build or support collagen in the body. Electrolytes may be added too, which may help with post-workout recovery. Here’s what’s great about collagen waters: Supremely convenient. No measuring or mixing. Just grab and go! Refreshing post-workout and offer some protein to build and repair muscle. Offer additional benefits when they have added nutrients. Digest and absorb into the bloodstream faster than collagen powder. Often better for people with digestive problems. Tasteless (unless flavored) and blend easily into smoothies, coffee, and yogurt without the chalkiness sometimes experienced with powders. Liquid collagen supplements have all the benefits of collagen waters, but they’re not in a ready-to-drink format. You can also easily increase your dosage of collagen with a liquid supplement, whereas a collagen water has only a fixed amount. Here’s what’s great about powdered collagen: Offers greater value than liquid collagen. Instead of buying a more expensive one-use product, you pay much less per serving and, as mentioned, you get a higher concentration of collagen peptides. Collagen water and liquid collage typically offer 4 to 10 grams of collagen per serving. Powder collagen offers 10 to 20 grams per serving! Dissolves easily in water, tea, coffee, or in a blended smoothie; you can get the benefit of the fast absorption once liquefied. Can offer multiple types of collagen thus providing multiple benefits, whereas collagen water usually offers just a couple of types. Contains fewer preservatives to maintain freshness than liquid collagen. Has fewer unwanted flavor additives (such as sweeteners) than liquid collagen. Isn’t single-use and therefore is better for the environment! Bottom Line When you boil it all down, here’s the main difference: Liquid collagen appears to be more about convenience at the expense of collagen concentration; collagen powder is less convenient but offers a greater concentration of collagen per serving. For a deeper dive into the common myths and facts about collagen supplements discussed with Dr. Nicole Avena, click here. Use one or the other or try them both and use them consistently over a 12-week period. If your body is lacking collagen, you’ll likely experience a difference in the way you look and feel! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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What Are Some of the Top Signs of Stress and Anxiousness?
In today’s fast-paced world, most people experience periods of stress or occasional feelings of anxiousness. Since stress and mood affect millions of American adults, let’s take a closer look at these issues and some natural ways to help address them… Stress Contrary to popular belief, not all stress is bad. Stress is a normal part of living and affects those of all ages. It can help you become more productive and can help improve your: Resilience Problem solving Ability to adapt to new challenges Stress becomes a problem when it’s intense, recurring, or remains unresolved over an extended period. At that point, stress can take a toll both physically and mentally. Stress can affect behavior, outlook, and overall health. Many health concerns may be initiated or aggravated by stress. When stress is ongoing, it can increase the risk of developing problems related to your weight, heart, and mood. Signs of Stress When intense stress isn’t relieved, it can lead to many adverse health issues. These problems may include: low mood digestive problems headaches heart health issues addictive behavior a weakened immune system sleeplessness weight gain Stress also may cause cognitive issues such as difficulties with memory and concentration. Anxiousness Stress is a response to the pressures we feel in life. These pressures, in turn, can cause the release of adrenaline. Too much adrenaline can lead to an increase in blood pressure, mood issues, and other negative effects on the brain or body. One of these effects is feelings of anxiousness; these feelings may be triggered by an immediate challenge or apprehension over something in the future. Many people who struggle with anxious thoughts and feelings can end up predicting the worst, avoiding conflict, and being plagued with self-doubt and phobias. Anxiousness often manifests itself in physical problems like chewing on fingernails, dizziness, pain, shortness of breath, and panic attacks. Anxiousness is the continued experience of stress that is out of proportion to the stressor or that continues well after the stressor is gone. Managing your stress is a critical factor in preventing anxiousness and the host of other problems that it can lead to. Signs of Anxiousness Though it’s normal to have periods of stress or worry, persistent anxiousness can lead to serious physical and mental problems. Some common signs of anxiousness include: nervousness/restlessness worrying muscle tension (stress related) irritability/anger attention issues fatigue difficulty sleeping Having all, or even a few, of these signs of anxiousness may be a cause for concern. Stress vs Anxiousness Many people use the terms “stress” and “anxiety” interchangeably in everyday conversation. But there is a difference between them. Stress is a response to an existing stress-causing factor (stressor). Anxiousness may be the result of intense, prolonged stress. Though stress and anxiousness are closely related, not all people who deal with excessive stress will experience feelings of anxiousness. However, anxiousness can be exacerbated by stress, which can be measured as elevated levels of the stress hormone cortisol. Often, there’s a correlation between being stressed out and experiencing occasional anxious thoughts. Stress doesn’t just negatively affect your mood (though that can become the most visible side effect), it also can adversely impact the way your brain and body work, so managing stress may help lessen feelings of anxiousness. If you find yourself having negative or anxious thoughts, or notice that your stress levels have become unbearable, high-quality supplements may help. BrainMD offers an array of supplements to help relieve stress and improve your mood.* Best Supplements to Support Feelings of Stress & Anxiousness! Our Stress & Anxiousness supplements are based on the latest science and medical data and are developed by one of the world’s leading brain-health experts, Dr. Daniel Amen. Here’s a look at some of BrainMD’s best Stress & Anxiousness supplements… [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Calm My Brain This 100% natural, science-based formula provides fast-acting relief from stress and anxiousness while supporting emotional, physical, and mental well-being.* Unlike many anxiousness-relief products, Calm My Brain can be safely used by both adults and children. Everyday Stress Relief Everyday Stress Relief harnesses the power of five natural ingredients to help calm your nerves and soothe stress.* This amino acid is clinically shown to promote alpha wave production in the brain, and can provide stress relief quickly.* GABA Calming Support GABA Calming Support features gamma-amino-butyric acid (GABA) – one of the brain’s main calming neurotransmitters – and a supporting cast of relaxing vitamin, mineral, herbal, and amino acid ingredients.* GABA Calming Support can help flip the “off” switch on worrisome, ruminating thoughts, and supports the body’s natural mechanism for quieting the mind.* Happy Saffron Plus Three nutraceutical ingredients with proven mood and cognitive benefits team up in Happy Saffron Plus, a mood supplement formulated to help you feel happier, calmer, and mentally sharp.* Happy Saffron Plus features three nutraceutical ingredients that support a calm, positive mood: affron® saffron extract, Longvida® curcumin extract, and zinc glycinate.* L-Theanine Gummies When taken over the long-term, l-theanine can help support healthy stress levels, lessen anxiousness, and improve sleep.* L-Theanine Gummies offer fast-acting relief in delicious, plant-based gummy form – without hidden sugar, artificial colors or flavors.* [/wc_box] More Calm, Less Stress One of the best ways to manage stress and improve your mood is with these Stress & Anxiousness supplements.* They’ve been formulated with the highest-quality nutrients and ingredients to help you feel calm, content, and better able to manage stress or mental strain.* Try them 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.
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Here Are Some of the Top Benefits of Biotin and Why You Should Take It
In recent years, biotin has become increasingly popular among consumers looking for beauty benefits for their hair and nails. Biotin, also known as vitamin B7 or sometimes vitamin H (the H stands for “haar und haut” the German words for hair and skin), stimulates keratin growth, which is responsible for healthy hair, nails, and skin. Yet, biotin isn’t all about beauty. This water-soluble, essential micronutrient acts as a coenzyme, helping the body to release energy from carbohydrates and fat, as well as metabolize proteins and transport oxygen and energy-containing nutrients around the body. It plays a role in epigenetic regulation, cell signaling, and helps the nervous system function properly. Here’s what you need to know about this B complex vitamin and its purported beauty benefits. Benefits of Biotin Take a look at a shampoo aisle or the supplement section at your local (or online) health or beauty retailer, and you’ll likely see biotin touted as a beauty supplement. It’s true that biotin plays a role in healthy hair and nails, but that doesn’t mean lathering it on your hair or supplementing with it is going to make a difference. A 2021 report from the American Academy of Dermatology Association (AAD) on biotin states that there “is only limited evidence that biotin supplementation provides a benefit for hair and nail growth; to date, there are no clinical trials supporting claims that biotin supplementation improves hair and nail growth or quality.” The limited evidence refers to a review study that looked at 18 cases where biotin supplementation was used to counter hair and nail changes. The review found that in each case, “patients receiving biotin supplementation had an underlying pathology for poor hair or nail growth,” yet all cases showed evidence of clinical improvement after receiving biotin. In other words, if you’re biotin deficient, supplementation may offer some beauty benefits. But most people aren’t lacking in biotin. As for topical biotin in haircare products for volume and hair loss, experts say that the products may give more volume and texture, but they will not grow new hairs, or affect hairs at the follicular level. Biotin may have some non-beauty related benefits, too. Some limited evidence suggests that biotin supplementation could be useful in healthy blood sugar control. Biotin also is thought to help with progressive multiple sclerosis (MS) because it supports nerve cell metabolism, but more research is needed. Biotin Deficiency Biotin is an essential nutrient; it must come from the diet. Biotin can be found naturally in many foods such as meat (especially organ meat), eggs, fish, bananas, avocados, broccoli, and legumes. For the most part, Americans get plenty of biotin. It’s estimated that adults need 30 mcg of biotin daily. Although there are no statistics for biotin intakes in the U.S., the average intake from foods in other Western countries is about 35–70 mcg/day, which indicates deficiency is highly unusual. If someone does have a biotin deficiency, it’s either congenital or acquired. Some people are born with a rare genetic disorder called biotinidase deficiency. The following are examples of acquired biotin deficiency: Pregnancy Acquired biotin deficiency may occur in pregnant or breastfeeding women, as pregnancy increases the metabolism of biotin, which can require greater intakes of the vitamin. Smoking Smoking has a significant effect on biotin metabolism as well, which can increase the need for greater vitamin B7 intake. Regular Alcohol Consumption Excessive alcohol consumption is associated with marked reductions in plasma biotin levels. Animal studies show that regular alcohol feeding significantly inhibits biotin absorption in the intestines. Raw Eggs Interestingly, people who consume raw eggs on a regular basis can develop a biotin deficiency. Raw egg whites contain avidin, which binds to biotin and prevents absorption. This process can be prevented by simply cooking the eggs, which denatures avidin. Medication Long-term antibiotic use can theoretically cause biotin deficiency because antibiotics may disrupt gut flora, which produce biotin. Renal Failure Biotin is reabsorbed by the kidneys. Patients suffering from renal failure have been studied for potential biotin deficiency. What Are the Signs of Biotin Deficiency? Signs of biotin deficiency develop gradually. Any of the following symptoms could indicate a biotin problem: Hair thinning Brittle nails Dry skin A red, scaly rash, usually around the eyes, nose, and mouth Pink eye Hallucinations Numbness and tingling in extremities Low mood Fatigue If you recognize any of these signs in yourself or someone you love, consult your medical doctor. These symptoms could indicate a number of health conditions. Biotin deficiency can be detected easily with blood work. Biotin Supplementation Regardless of the type of B7 deficiency, dietary increases and/or supplementation are often part of the solution for correcting the low levels of biotin. It’s important to note, however, that biotin supplementation can interfere with the accuracy of other important lab testing. Any biotin supplementation program should be discussed with your medical doctor prior to testing for other medical conditions. 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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These Are Some of the Best Benefits of Glutathione
One of the best ways to protect yourself against bacteria, viruses, parasites, and other potential troublemakers such as molds, food allergens, and environmental toxins is to increase your intake of antioxidants. What Are Antioxidants? Antioxidants are compounds that can help prevent or delay damage to cells. We get nutrient antioxidants from our foods – not just vitamins and minerals, but also from thousands of different types of flavonoids and other polyphenols. Foods such as berries, citrus fruits, other fruits, and vegetables provide substantial supplies of these healthy substances. A key role of antioxidants is to support immune health. These molecules donate electrons to free radicals, which helps neutralize them. Antioxidants vs Free Radicals Free radicals can come from outside the body, but they’re also generated by our bodies. Our cells use oxygen to make energy. In the process, some of the oxygen is converted into free radicals (“oxyradicals”). These must be tightly controlled, or they can destroy DNA, proteins, and other key cell components. For this purpose, all our cells have antioxidant enzymes. These may include many different types of enzymes, but in order to neutralize oxyradicals and other free radicals, they must have iron, zinc, copper, selenium, or manganese built into their protein structure. For optimal physical and physiological function over the long haul, it’s crucial that the body has sufficient antioxidant defense against free radical activity. When the body’s antioxidant defenses lose ground, a situation termed oxidative stress develops. Oxidative stress is defined as “a disturbance in the balance between the production of reactive oxygen species (free radicals) and antioxidant defenses.” Getting enough antioxidants to help counterbalance free radicals and oxidative stress in the body is a vital way to promote health and wellness. One antioxidant you should make sure you’re getting enough of is glutathione. What Are the Benefits of Glutathione? An important antioxidant that helps fight free radicals, glutathione is produced by the liver, and is a substance made from cysteine, glutamic acid, and glycine. It’s involved in building and repairing tissues, making proteins, detoxifying chemicals, and supporting immune function. Glutathione levels can decrease as the body ages, which may lead to certain health problems. People take glutathione for many reasons, including to help bolster their immunity. Some nutrients that may support the body’s production of glutathione are: Curcumin Selenium Vitamin C Vitamin E Glutathione also works closely with: Riboflavin (vitamin B2), necessary for the body to process carbs, fats, and amino acids coming from proteins, is also essential for an enzyme that helps conserve glutathione, the predominant antioxidant found inside human cells. N-Acetylcysteine (NAC) is used as a mucolytic (breaks up mucous) compound. It’s safe, even at high doses, and is a building block for glutathione, which is one of the most important antioxidants produced by the human body. NAC is the ingredient source of l-cysteine, an antioxidant amino acid that can’t be directly used in supplements because it’s chemically unstable. L-cysteine is a building block for glutathione, an extremely important antioxidant, antitoxin, and overall protectant located inside our cells. Via glutathione, NAC contributes to numerous neurotransmitter activities in a healthy brain. Glutathione in Foods The body may not absorb glutathione well from foods. Some high amino acid foods that contain sulfur may help support glutathione levels. These are: Asparagus Avocados Broccoli Garlic Lean, unprocessed meat Spinach Glutathione and Mushrooms In addition to this list, many mushrooms contain glutathione, as well as other desirable substances such as ergothioneine, thought to contribute to human health and well-being. Since glutathione is an extremely important antioxidant, eating mushrooms is an effective way to help protect against free radicals. Risks of Taking Glutathione? One of the possible side effects of taking glutathione for an extended period is that it might lower zinc levels in the body. Also, glutathione may cause asthma flareups or wheezing when inhaled. It isn’t known at this time if taking glutathione is safe during pregnancy or while breastfeeding. Anyone who’s sensitive to glutathione should avoid taking it. Consider Glutathione The benefits of antioxidants are numerous. Optimizing your daily intake of antioxidant-rich foods – by consuming fruits, vegetables, and other healthy foods – can provide your body with the nutrients it needs to bolster your immune health. One antioxidant you may consider getting more of is glutathione. However, as with any dietary supplement, be sure to consult with your healthcare practitioner before beginning any wellness regimen, especially if you’re currently taking any medications. 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 Some of the Best Reasons You Should Take Turmeric for Memory
Deep golden-orange in color, and rich in flavor and nutrients, turmeric comes from the root of the Curcuma longa plant, a member of the ginger family. Its popularity has exploded in recent years. Now enjoyed by many in curries, atop roasted veggies, and in healthful warm beverages – turmeric love is about more than just flavor. Turmeric (and its principal active chemical compound curcumin) offers a treasure trove of health benefits, making it an in-demand nutritional supplement. Research has found that turmeric offers powerful antioxidant and anti-inflammatory effects, making it helpful in addressing many health challenges. Regular consumption of a highly absorbable, quality supplement may aid heart health issues, unstable blood sugar, cholesterol problems, stiff joints, and occasional feelings of anxiousness. It also may help to quell exercise-related inflammation and muscle soreness, which can speed up recovery time and boost athletic performance. Lesser-known, though, are the ways in which turmeric has been shown to support brain health. Indeed, turmeric is a valued natural nootropic. Nootropics are substances that may help improve thinking, learning, and memory – especially in cases where these functions are compromised. Here’s how turmeric supports memory, neuroplasticity, and more. Here's the Latest Research on Turmeric and Curcumin Turmeric isn’t new. It’s long been valued in Ayurvedic and other forms of traditional medicine in China and India. Scientific research is just now catching up with what traditional medicine has known for centuries. Here are some highlights in how turmeric can support brain function. Turmeric and Memory One early indication that turmeric consumption might be linked to healthy memory function was, in part, discovered in population studies that showed elderly villagers in India having the lowest rate of neurodegenerative disease affecting memory in the world. These villagers typically consume a traditional diet, which provides turmeric in nearly every meal. In 2018, a study conducted by UCLA researchers showed that participants with mild memory problems who received a curcumin supplement twice a day for 18 months experienced significant improvements in their memory and attention abilities, while those who took a placebo didn’t. Additionally, the study conducted PET scans before and after to determine participants’ levels of amyloid-beta and tau, which form the plaques and tangles that progressively obstruct brain function in neurodegenerative brain health issues. At the end of the study, the scans of those who took curcumin showed significantly less amyloid and tau proteins in the brain region that controls memory function. The results suggested that taking curcumin could provide meaningful cognitive benefits over time. The researchers weren’t exactly clear how curcumin helps memory, but they suggested it may be due to its brain inflammation-reducing effects. Turmeric and Increased Blood Flow Interestingly, just last year a study was conducted on elderly men and women receiving a turmeric root extract supplement. The study revealed improved blood flow to the brain in participants and indicated “the potential for curcumin as an intervention for improving cerebral oxygenation and blood volume changes in older males and females.” Of course, improved cerebral blood flow is excellent for brain function. It’s known to boost multiple markers of cognition, including memory. Turmeric and Neuroplasticity Remarkably, our brain’s neurons have the capacity to form new connections, allowing it to rewire itself. In certain parts of the brain, neurons can multiply and increase in number. It’s called neuroplasticity. A protein called brain-derived neurotrophic factor (BDNF) is the main driver behind the formation of these new neurons and the strengthening of existing neuronal connections. Animal studies have found that curcumin may increase brain levels of BDNF, which may boost neuroplasticity. In a study published last year, Mexican researchers studied aged mice that were given curcumin. They found that the curcumin induced neuroplasticity in the prefrontal cortex and hippocampus of the aged mice – areas of the brain involved in memory and learning. Not surprisingly, the research showed curcumin improved learning and memory while reducing oxidative stress and inflammation in the aged mice. There are currently more human studies underway involving turmeric. The evidence so far showing turmeric’s antioxidant and anti-inflammatory effects, stimulation of blood flow to the brain, and support of BDNF all bode well for those seeking to protect their memory and enhance their brain function. Supplementation Unfortunately, turmeric and curcumin, in supplement form, can be hard to absorb at meaningful levels. However, if combined with the additional ingredients, absorption can be improved. For example, a substance in black pepper called piperine, when combined with curcumin, has been shown to increase bioavailability by 2000%! Be sure to choose high quality supplements formulated for maximum absorption. 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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Do You Know How Much Melatonin Is Too Much?
Built into your sleep/wake cycle is a signal that goes from the retinas of your eyes to the brain, instructing it to increase the hormone melatonin when it gets dark, which causes you to feel sleepy and prepares your body for sleep. Conversely, when it starts to get light in the morning, your retinas signal the brain to decrease melatonin, which prepares your body for wakefulness. This sleep/wake cycle (also called circadian rhythm) can get disrupted at times and disturb your ability to fall asleep, stay asleep, and have quality sleep. Enter melatonin supplementation. A quality melatonin supplement, taken at the right dosage and time, can help deliver the message to your brain that it’s time to sleep, which may help your body fall asleep faster, stay asleep longer, and sleep more restfully. No wonder a recent Sleep Foundation survey found that nearly 28% of U.S. adults take supplemental melatonin as a sleep aid. Here’s what you need to know about melatonin supplementation and how to find the right dosage. What Disrupts Melatonin Levels? There are several factors that can impact your melatonin levels and disrupt the sleep/wake cycle. One of the most common is traveling across two or more time zones. You may feel awake when it’s time to sleep, or sleepy when it’s time to wake. Or, if you’re a night shift worker, when it’s time to go to bed in the morning, sunlight can signal the body to reduce melatonin, making it difficult to sleep. In our modern world, we’re exposed to light after the sun goes down from our digital devices, televisions, and bright lighting in our homes that can delay the release melatonin, making it difficult to fall asleep or even causing sleeplessness. Our bodies also make less melatonin as we grow older, and this is one reason elderly folks don’t sleep as much. Providing your body with supplemental melatonin for sleep support makes sense. One research study found melatonin helped improve sleep induction and quality in the participants with sleeplessness. A meta-analysis, which included studies involving both children and adults, demonstrated that melatonin supplementation decreases the time it takes to fall asleep, increases total sleep duration, and improves overall sleep quality. What’s the Proper Dose of Melatonin? Since melatonin is considered a dietary supplement, there are no official FDA-recommended dosing guidelines. That said, research studies using melatonin show that effective doses range from 0.5 to 10 milligrams (mg) per day. While the Sleep Foundation states that proper dosage depends on the individual’s age, weight, and sensitivity to the hormone, it does provide the following general guidance: Dosing for Adults A common safe dose for adults to start with is between 1 and 5 mg of melatonin taken a few hours before bed for sleep/wake cycle regulation, and a half hour before bed for sleep quality support. Experts recommend starting with a very low dose (as little as .5 mg) to see how it works, and then increasing the dosage as needed. Surveys have found that 3 mg of melatonin is the most often used dose by people who want sleep support. Dosing for Older Adults/Seniors Older adults are more sensitive to melatonin supplementation because they typically have less of it. Seniors are recommended to start with the lowest dose of melatonin possible (.5 to 1 mg). Dosing for Children Talk to your child’s pediatrician before giving them melatonin. A common dose for children is 1 to 2 mg. How Much Melatonin Is Too Much? More than 5 mg of melatonin for children and more than 10 mg for adults are generally considered too much. Too much melatonin can cause sleepiness even after a solid night’s rest, headache, nausea, and agitation. But it’s very hard to overdose on melatonin in a way that’s dangerously toxic. In general, melatonin is considered safe and has proven to be well-tolerated by most people, but for some, taking any dosage of melatonin isn’t a good idea. If you take blood thinners or certain other medications, are pregnant or breastfeeding, or if you suffer from brain health disorders such as memory loss, chronic low mood, or seizures – any melatonin without the guidance of a medical doctor isn’t recommended. How to Start Supplementing With Melatonin If you’re struggling with sleeplessness or have a dysregulated sleep/wake cycle, BrainMD’s sleep formula Put Me To Sleep Naturally may provide the support you need. It contains 1.25 mg of melatonin – not too much, but enough to provide needed sleep support. It’s doctor-formulated with additional, natural ingredients that work synergistically to support sleep. In addition to melatonin, the formula’s 5-HTP and vitamin B6 help support the body in making its own melatonin. If racing thoughts are keeping you awake, the formula’s ingredient GABA, an inhibitory neurotransmitter, can help calm a noisy mind. Also, l-theanine, derived from green tea, can help increase calming alpha brain waves, and magnesium, known as a calming mineral, can assist with quality sleep. Put Me To Sleep Naturally is delivered as a chewable tablet, which allows the nutrients in the formula to reach your bloodstream and take effect quickly. Don’t Miss the Benefits of Sleep It’s critical to your brain and body health to ensure you get adequate sleep. Taking a natural, non-habit forming, quality melatonin supplement at the right dose may help! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Here Are Some of the Best Benefits of Nitric Oxide
Perhaps you’ve heard of nitric oxide (NO). Over the last several decades, NO has become a popular topic of research among scientists. It’s also been linked to certain health benefits. So, what is NO and how can it help you? Benefits of Nitric Oxide NO is a cellular messenger involved in nearly every cell and organ system in the body. It’s a signaling molecule in the nervous, circulatory, digestive, immune, reproductive, and respiratory systems. Its primary action is to relax your blood vessels, which helps increase blood flow to your brain. Improved brain circulation can help neurons relay messages throughout your body. Unfortunately, the amount of nitric oxide we produce declines as we get older. According to one study, those in their 40s only make about 60% of the NO they need daily. When the level of NO is off, it can lead to several health conditions. The good news is that it’s possible to support your NO levels through supplementation. BrainMD is proud to offer its new nutraceutical… Advanced Blood Flow – Nitric Oxide Support Advanced Blood Flow supports healthy nitric oxide levels in your brain, which helps increase blood flow throughout your body.* Among its many benefits, Advanced Blood Flow: Supports cardiovascular health and nitric oxide production* Promotes healthy blood flow and circulation* Supports cognitive function and gastrointestinal health* Featuring clinically effective doses of high-quality nutrients, Advanced Blood Flow also supports cardiovascular, sexual, gut, and liver health.* Advanced Blood Flow Ingredients Advanced Blood Flow contains a trio of clinically tested ingredients that help naturally support levels of NO in the body.* Here’s a closer look at the three ultra-pure nutrients in Advanced Blood Flow: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] L-citrulline is a non-essential amino acid that’s a potent precursor to L-arginine, which helps boost the body’s NO metabolism and regulation. L-citrulline is produced in the liver and intestine. Though found in watermelon and other foods, it’s difficult to obtain enough L-citrulline from the diet alone. Quercetin is a powerful flavanol that maintains oxidative balance within the body. Unlike L-citrulline, the body can’t synthesize it, so it must be obtained from the diet or supplements. Quercetin is found in apples, asparagus, and berries, and is thought to be best absorbed when consumed from onions. Unfortunately, when derived from food, quercetin absorption is reduced due to limited bioavailability. Resveratrol is well known as the main constituent that makes wine heart healthy. Although it has been detected in more than 70 different plant species – and dietary sources including berries, apples, plums, Itadori tea, peanuts, and soy – wine is the main source of resveratrol for many people. [/wc_box] Since your diet may not contain enough of these foods and beverages, taking Advanced Blood Flow is a great way to ensure you’re getting adequate trans-resveratrol, which exerts anti-inflammatory activities.* Even though the ingredients in Advanced Blood Flow are found in food, the bioavailability is highly variable, depending on processing, cultivating, geographical location, and individual intestinal absorption capabilities. Taking Advanced Blood Flow daily is an excellent way to ensure that you’re obtaining enough of the clinically tested, highly absorbable forms of these three powerful bioactive compounds.* Advanced Blood Flow Benefits Here are just a few ways Advanced Blood Flow can benefit the brain and body… Antioxidant Support Oxidative stress occurs when there’s an imbalance of pro-oxidants and antioxidants, contributing to damage on the molecular level. Once the antioxidant system becomes ineffective, damage to proteins, lipids, DNA, and RNA can occur. Aside from the many serious physical conditions associated with oxidative stress, it also can contribute to premature aging. People who have higher intakes of antioxidants are typically healthier and live a longer life than those who don’t. Antioxidants can be obtained through the diet, however, their absorption and utilization is often hampered by bioavailability and an individual’s metabolism. All 3 ingredients found in Advanced Blood Flow not only modulate NO levels, they also combat oxidative stress in the body, working to mitigate the negative consequences of unhealthy inflammatory status.* Cardiovascular and Circulatory Health Excessive production of free radicals can lead to increased oxidative stress and reduced NO availability, which is a known trigger of endothelial dysfunction. Given NO’s vital role in circulation, and anti-inflammatory and antithrombotic functions, adequate NO levels are necessary to maintain healthy blood flow in the circulatory system. Given the overwhelming evidence that NO is involved in maintaining cardiovascular homeostasis, anyone with an underlying heart condition, including hypertension and heart failure, would benefit from daily supplementation. The three components of Advanced Blood Flow have been shown to be cardio-protective.* Gastrointestinal Health and Function Gastrointestinal (GI) tract conditions or infections may have an inflammatory component. In many GI problems the gut barrier becomes more permeable and more susceptible to toxins that can trigger an unhealthy inflammatory response. Alterations in NO metabolism and signaling are associated with the development of liver and GI issues. The ingredients in Advanced Blood Flow have been shown to reduce markers of inflammation and oxidative stress associated with severe bowel problems.* Essential for Brain Health Slowing the progression of cognitive decline and optimizing brain health has become an important area of research. Some research has shown that by 30 years of age cognitive abilities for many people start to decline, although this age is variable and can be higher for some. Regardless, taking a preventive approach at an early age can be a helpful strategy to prevent early cognitive decline. As with every other organ in the body, NO plays a significant role in brain function. This partially explains why neurodegeneration occurs in many serious conditions with impaired NO homeostasis and bioavailability. NO is involved in learning, memory, and adult neurogenesis and has been implicated in a variety of health issues. It’s a vital vasoactive molecule needed for cerebral blood flow and brain activity. When there’s dysfunction between the two, brain function and integrity may suffer, further supporting the importance of maintaining adequate NO levels. Each of the components of Advanced Blood Flow have been shown to positively affect the central nervous system (CNS) through different mechanisms including signaling pathways associated with cell survival, cerebral blood flow, and reducing neuroinflammation.* The nutrients in Advanced Blood Flow have been shown to be neuroprotective against many problems of the CNS.* By suppressing neuronal injury resulting from inflammatory molecules and enzymes, the components in Advanced Blood Flow may have therapeutic benefit for a wide range of neurodegenerative complications.* Helps Increase Libido NO plays a significant role in sexual functioning. Many people with serious conditions report lower libido. This may be due to reduced NO production. Increasing NO bioavailability with Advanced Blood Flow is a natural and effective way to increase libido and improve erectile function.* Get In the Flow with NO Advanced Blood Flow supports healthy nitric oxide levels in the brain, which helps increase blood flow throughout your body.* Advanced Blood Flow is a capsule, customized for adults aged 18 and older. It supplies clinically effective doses of L-citrulline, trans-resveratrol and quercetin anhydrous, working to effectively raise your body’s levels of nitric oxide (NO) and its metabolites.* Not only does this NO formula help cognitive function, it also supports cardiovascular, sexual, gut, and liver health, too.* Try Advanced Blood Flow 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 Advanced Blood Flow and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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9 of the Best Ways to Have Healthy, Happy Relationships
As Valentine’s Day is upon us, it’s the perfect time to examine what habits make a love relationship lasting and happy. Compiled from research conducted by leading experts in the field, here are 9 habits that make for contented couples! 9 Helpful Habits for Having Happy Relationships 1. Treat Each Other With Kindness If you want to know how to keep a relationship strong, research resoundingly shows that kindness is key. Kindness means using kind words and generously assuming your partner has good intentions. When they’re upset, it means listening to their perspective without getting defensive. When they share their feelings and thoughts, kindness is giving your partner your attention (not being distracted on your phone!). Kindness is a decision and muscle that you can exercise, experts say. And evidence shows that when kindness is extended, it inspires others to act in…kind! It’s called the cascade effect. 2. Apologize and Forgive In any relationship, it’s inevitable that we will act and do things that will hurt our partners at times. Research has shown that the happiest couples know how to take responsibility for their mistakes, genuinely apologize, and forgive. One study found that couples were more forgiving when they believed their partner sincerely expressed remorse in their apology. “I’m sorry your feelings are hurt,” is not an apology, experts say. An apology necessitates owning what you did wrong, expressing regret for how that impacted your partner, and making an effort to not do it again. This habit, practiced regularly, appears to allow for repair and resilience, ultimately allowing couples to live more amicably in the present, rather than getting stuck nursing grudges from the past. 3. Honest and Open Communication The number-one trait in happy relationships that last, according to a Cornell University study, is communication. Participants in the study said that most of their problems could be worked out through open communication. What does that look like? In addition to sharing life’s joys, happy couples are able to have uncomfortable conversations where they communicate difficult emotions with each other. They regularly communicate their needs, feelings, concerns, wants, desires, etc., in positive and constructive ways. They don’t engage in destructive communication such as insulting, blaming, dismissing, name-calling, using sarcasm, and lying. When their concerns are seen and heard by each other, a couple’s bond becomes stronger. They become more resilient and can experience greater happiness. 4. Protect the Relationship as a Whole A research study that looked at happy, long-term marriages found the participating couples showed a mutual commitment to protecting what they call “marital cohesion.” Happy couples tend to treat each other with care and respect – because they know that a happy relationship requires these ingredients. Ultimately, a couple that works to protect their relationship will interact in ways that are constructive, not destructive. They will take actions that promote closeness and harmony rather than creating distance and conflict. 5. Make Rituals Together Relationship expert, Esther Perel, says that happy relationships use ritual to elevate the routine from the mundane to something more significant. For example, a couple that goes for a jog together every morning has an exercise routine. However, a couple that goes to the beach every Sunday morning for a walk to their favorite lookout where they sit and share a thermos of fresh, hot coffee – has created a special ritual for spending quality time together. The difference is in the specificity, details, and meaning a couple attaches to the activity. Instead of a date night on Friday evenings, a couple could make a ritual of sharing a bubble bath and lighting a candle together to unwind from the week. Making these special rituals a habit keeps a relationship alive and vibrant! 6. Make Time for Sexual Connection This one is pretty simple: Happy couples have sex! Research shows that in happy long-term relationships, both individuals strive to improve sexual relations. Happy couples mutually listen to each other’s desires and preferences and are willing to both give and receive pleasure and try new things. For older couples, the more often they engage in sexual activity, the more likely they are to be happy, multiple studies have found. For a menopausal woman, trying hormone replacement therapy might be practicing this habit. For a man with erectile dysfunction, it might mean taking a medication or a nutritional supplement that promotes healthy blood flow. Of course, physical intimacy is an extension of emotional intimacy. So, all of that kindness, communication, ritual making, and making amends carries over into the bedroom! 7. Try New Things One way to keep your relationship happy and strong is to continue to share new experiences together. It has to do with brain science. New experiences engage the brain’s reward system, flooding it with dopamine and norepinephrine. Of course, this is the very same part of the brain that is activated when we fall in love. Some research suggests that doing new things together as a couple may actually recreate the same brain chemicals that were flowing in early courtship. Sharing new and exciting experiences with another person is also incredibly bonding. It can be as simple as taking a different drive to a new hiking trail or park – or perhaps cooking a new recipe together. Or it can be big, like planning an annual trip to a new place where you can adventure together. 8. Share the Power While power dynamics shift back and forth in couples, happy relationships generally have a balance of power, research has found. That means that both individuals within a relationship feel that they have the power to speak up and make decisions and no one person gets their way all the time. Rather, there’s a give and take. Being aware of power dynamics and being willing to share power with your partner is a great habit for a lasting, happy love relationship. 9. Laughter Happy couples laugh together. Research has found this to be true. When we laugh heartily, our brains release endorphins, which lessen pain and help us to feel good. It’s no wonder giggles make us feel loving towards our partner. Finding humor together is a healthy habit for couples to create. Watch funny shows or go see live comedy together Create inside jokes together Tease each other lovingly Also, as you get more comfortable together, let the little kid in you out and be silly. Habitual Happiness Every day can be Valentine’s Day when you adopt habits that reinforce love and connection! 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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Boost Your Brainpower: The Top Clinically Studied Memory Supplements to Take Daily
Do you often forget names, appointments, or where you left your keys? If so, do you see this as a sign of trouble or just normal memory loss? Is Memory Loss Normal? A recent report found that 1 in 9 American adults experience cognitive decline, which includes confusion and memory loss. While frequent memory lapses or mental fog may be common in your 40s, 50s, and 60s, too often they’re dismissed by medical practitioners as being a normal part of aging. However, memory problems aren’t normal. They’re a sign of potential trouble and should be taken seriously, regardless of your age. Since memory loss doesn’t have to be your destiny, early intervention is crucial to long-term prevention. What Causes Memory Loss? Long before symptoms develop, your brain may already be deteriorating, years or even decades before you realize it. Memory decline can be related to a variety of issues, such as: Unhealthy lifestyle Stress Poor circulation Lack of exercise Being overweight Insufficient Nutrition Lack of sleep Head injuries Fortunately, it’s possible to avoid or alleviate all these issues. In the presymptomatic stage, when memory problems are less severe, help is likely to be most effective. That means no matter how you’ve treated your brain in the past, you can improve your memory over time by taking the right steps to improve your brain and overall health. If you’re experiencing memory loss, even if it seems minor, now is the best time to get serious about the health of your brain. To help put the brakes on brain decline, here are some practical, natural ways to keep your memory sharp… Tips to Keep Your Memory Sharp at Any Age 1. Get Regular Exercise Physical activity is one of the best things you can do to keep your memory sharp and your brain and body healthy. Exercise can help boost blood flow, deliver oxygen and other nutrients to your brain, and may increase your levels of dopamine. Walking at a brisk pace can help clear your mind, improve your mood, and burn some calories all at the same time. 2. Take a Trip Traveling helps the brain by exposing it to new faces and places. Learning the landmarks and geographical features of a new area exercises the brain’s visual-spatial abilities and helps stimulate your memory pathways. In addition to breaking up the sameness of your normal routine, taking a trip can provide a whole new set of experiences, some of which may become cherished memories. 3. Eat Memory-supporting Foods The Standard American Diet (SAD) is filled with foods that can increase your risk for a variety of medical problems. This Western pattern diet is also associated with a smaller hippocampus, one of the major memory structures in the brain. Instead of eating foods saturated with refined carbohydrates and sugar, choose lean proteins, healthy fats, and lots of organic fruits and vegetables. Aim for a diet that consists of mostly plant-based foods with some high-quality proteins and healthy fats mixed in. 4. Engage In Coordination Activities Doing coordinated physical activities – like dancing, tennis, or table tennis – can boost activity in the cerebellum. Though it only accounts for 10 percent of the brain’s total volume, the cerebellum contains about 50 percent of the brain’s neurons, and is involved with both physical and thought coordination. Try to work a coordination activity into your daily routine. 5. Avoid Toxins Smoking, along with drug and alcohol abuse, can increase your risk for serious memory issues. Even a glass of beer or wine per day can be harmful to the brain. Research demonstrates that marijuana can negatively affect the hippocampus. 6. Adopt New Learning Set aside some time every day for new learning. Some examples are learning a new language or musical instrument, trying a new kind of dance or other complex physical activity, or taking up a new hobby like chess or painting. Many maintain that the “use it or lose it” principle applies to the brain. When the brain stops learning it can start fading, so be intentional about learning new things every day. 7. Forge Strong Connections Social connections can significantly affect your brain, mood, memory, and overall well-being. Building and maintaining healthy relationships may help you feel understood and cared for. When you care for others and feel cared for, your brain releases oxytocin, the “bonding” hormone, which can counteract some of the negative effects of stress. The health habits of the people you spend time with can have a dramatic impact on your own health, so surround yourself with people who are happy, upbeat, kind, and who challenge you to be the best version of yourself. Dr. Amen's Favorite Memory Supplements to Take Daily Our memory supplements are based on the latest science and medical data, and are developed by one of the world’s leading brain-health experts, Dr. Daniel Amen. Here's a look at some of BrainMD's best memory supplements... Brain & Memory Power Boost Six of the most highly researched, brain-boosting herbs and nutraceuticals join forces in this advanced, best-selling formula to sharpen your memory and support your cognition, mental clarity, and concentration.* BRIGHT MINDS Memory Multivitamin BRIGHT MINDS Memory Multivitamin is both a complete multivitamin/multimineral AND a powerful memory supplement powder featuring over 30 vitamins, minerals, amino acids, herbal concentrates, and nutraceuticals.* NeuroVite Plus Multivitamin Scientifically formulated with 50+ optimally bioavailable nutrients in their best-utilized and most effective forms, NeuroVite Plus Multivitamin is the only daily multivitamin for men and women that delivers comprehensive brain-boosting benefits.* Omega-3 Power/Omega-3 Power Squeeze Highly concentrated fish oil products, Omega-3 Power and Omega-3 Power Squeeze provide 1,600 mg of EPA, DHA and other omega-3s to power your mood, focus, memory, cognition, and heart.* Neuro-PS This phosphatidylserine supplement features high-potency, soy-free phosphatidylserine (PS) for better memory, concentration, and attention at any age.* Remember This Your behavior and habits can either positively or negatively impact how well your brain functions as you get older. The good news is it’s never too late to take better care of your brain. Being mentally and physically active, taking some of the best memory supplements, and avoiding unhealthy habits, can help support your memory. Keeping your brain fit is a great way to support cognition and memory throughout your life. One of the best ways to keep your memory sharp, reduce brain atrophy, and avoid long-term memory problems is to exercise it every day. There will never be a better time to start improving your memory than now, so make your memory a priority today…and every day. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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What You Should Do If You’re Low in Serotonin
Your brain is powerful. Its “happy” neurochemicals – dopamine, oxytocin, and endorphins – can have a positive influence on your mood and behavior. As with those brain neurotransmitters, serotonin also plays many important roles in the brain’s biochemistry. So, what’s serotonin? Let’s take a closer look… What’s Serotonin? The human brain produces a soothing neurotransmitter called serotonin, mostly from the amino acid tryptophan, which is derived from dietary proteins. Serotonin regulates many transmitter systems and plays a role in the brain and body’s ability to communicate. Some have called it the “don’t worry, be happy” neurotransmitter. Serotonin plays multiple roles in the brain’s functioning, including: Maintaining a balanced mood Increasing self-confidence and social engagement Supporting a healthy appetite Decreasing worries and concerns Facilitating deep sleep Sustaining the body’s 24-hour rhythms Enabling survival functions like body temperature regulation and breathing Additionally, serotonin is linked with learning and memory. Though serotonin is manufactured in the brain, where it performs its primary functions, it’s estimated that about 90% of our serotonin supply is found in the digestive tract. Are You Low in Serotonin? Many people don’t regularly produce enough of this healthy transmitter to experience its calming, positive effects. Low activity of serotonin on certain receptors can result in sudden shifts between low mood and overexcited mood. Since serotonin also functions in your intestinal tract, having low activity of this transmitter is closely associated with changes in gut health and appetite. Low serotonin activity may result in difficulties with mental sharpness, binge eating, digestive issues, sleep problems, headaches, and anger or irritability. So, what can you do if you’re low in serotonin? Healthy serotonin activity can be maintained or improved in the brain and body by following these simple steps... What to Do When You’re Low in Serotonin Increase Serotonin with Exercise Exercise is one of the best things you can do for your physical and mental well-being. It may offer health benefits such as improved brain function, energy, mood, and sleep. It also promotes cardiovascular health, healthy blood sugar levels, strong bones and muscles, and a healthy weight. Physical activity is a serotonin intervention – it can help support a healthy serotonin level in your brain. Recently, several studies concluded that positive mood in individuals is a strong predictor of physical health. Consistent daily physical activity is one of the best ways to improve your serotonin levels and your overall brain health. Best Serotonin Foods Very few foods contain premade serotonin, and once absorbed into the blood it can’t get across the blood-brain barrier. However, tryptophan from food proteins can traverse this barrier, so it may be possible to support your brain’s serotonin needs by eating foods that increase the brain’s tryptophan levels. While no food contains serotonin, increasing your consumption of foods containing its precursor, tryptophan, may help increase serotonin levels in your body. Some examples of foods rich in L-tryptophan are: spirulina seeds (especially pumpkin) squash chia watermelon grass-fed meats (beef, lamb, goat) free-range poultry (chicken, turkey, duck) wild caught salmon and tuna peas and beans (not canned) tofu tempeh edamame eggs (especially the whites) spinach Though research hasn’t definitively proven whether these foods can increase serotonin levels in the brain, supporting your brain and body with these healthy foods is a smart choice, regardless. Natural Serotonin Supplements Supplements that provide select B vitamins, as well as concentrates of saffron, can help support healthy serotonin levels. BrainMD’s Serotonin Mood Support was created specifically to promote multiple brain mechanisms that maintain healthy serotonin levels in the brain.* Serotonin Mood Support Serotonin Mood Support can help increase the production of soothing brain waves, correct stress-related nutritional deficiencies, and promote relaxation that can enable quality sleep.* It can help you handle the ups and downs of life with more composure.* This formula includes: 5-Hydroxytryptophan (5-HTP) – This nutrient is readily absorbed and rapidly reaches the brain, where it requires just one enzyme step for conversion to serotonin.* This enzyme also works well with vitamin B6. Vitamin B6 – Vitamin B6 is an essential cofactor for enzymes that make serotonin and dopamine.* It works in harmony with methylfolate and methyl-vitamin B12 to support a variety of neurotransmitter systems.* Methylfolate – The B vitamin folate provides methyl groups needed to make serotonin.* Methylfolate is pre-activated folate, and is the body’s most readily utilized form of this vitamin.* It’s better utilized than folic acid, a manufactured substance not found in nature that many people cannot efficiently convert into usable folate.* Methyl-cobalamin – The body’s most readily-utilized form of vitamin B12, methyl-cobalamin provides metabolic backup for methylfolate.* Saffron – The world’s most expensive spice, saffron has been used for thousands of years to induce happiness. Modern saffron concentrates have consistently improved mood and other mental functions in clinical trials.* Improve Your Outlook If you want to feel happier, engaging in activities that release more happiness neurochemicals – like serotonin – into your brain is a smart place to start. Healthy lifestyle habits, such as daily exercise, consuming whole foods, and taking a dietary supplement like Serotonin Mood Support, can work together to sustain the brain’s many vital functions, support a positive mood, and promote restful sleep.* Try it 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 Serotonin Mood Support 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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How to Start Eating More Vegetables and Enjoy Them
Do you eat two to three cups of vegetables a day? If so, congratulations! You’re part of the 10% of Americans meeting the daily vegetable requirement set by the U.S. Dietary Guidelines. If you’re in the other 90%, you might be looking for ways to eat more veggies. There are loads of good reasons to eat more vegetables. Among them, a large 2017 epidemiological meta-analysis of 95 studies from around the world determined that the more fruits and vegetables we eat (up to 10 servings a day in the study), the lower our risk is of a number of the most serious health issues, as well as premature death. Regardless of why so many of us have trouble eating these remarkable plant foods that contain the nutrients our bodies need to live long and healthy, the challenge is the same: How do we start eating more vegetables? Here are some ideas. Getting Started Go slow and easy at first. Pick out a few vegetables you like (or at least don’t hate) from the market. Don’t go overboard. Begin by adding some vegetables into several of your meals during the week. That’s all. Keep doing this. The time it takes to prepare vegetables can be an obstacle. It’s wise to remove that obstacle by following these tips: Get a prewashed bag of greens, or on the weekend, wash, dry, and store your lettuce for easy use. Chop up some veggies on a Sunday to have available during the week. Load up your freezer with frozen vegetables you enjoy. Think about how you can make vegetables more appealing and desirable. Shop at a farmer’s market or store that’s known to carry excellent produce. High quality vegetables have more nutrients and often taste better! To make a salad you’ll want to eat, you might need to buy your favorite dressing, or, to make your own dressing, include items for texture and flavor like avocado, feta, or hemp seeds. You might need to pair vegetable snacks with something really delicious like nuts, a slice of cheese, or fresh hummus. Make it something you look forward to. Flavor sautéed or steamed veggies like green beans with little olive oil, Parmesan, salt, pepper, and lemon. Find flavors you like. Start looking, asking, and listening for vegetable ideas and recipes. Ask people you know what vegetables they enjoy and how they prepare them. Try to enjoy this new change. Best Vegetables to Eat Daily Not all vegetables are created equal. Colorful vegetables are loaded with nutrients and polyphenols, which are anti-inflammatory and health protective. The fiber, vitamins, important minerals, and phytochemicals in these colorful veggies support heart health, digestive health, immune health, brain health, healthy weight, and more. Make sure you include these types of vegetables as often as possible: Deep purple vegetables such as red cabbage, beets, purple cauliflower, and eggplants. They’re loaded with anthocyanins, a powerful antioxidant. Green veggies, such as spinach and Swiss chard, are among the healthiest foods you can eat on the planet. Cruciferous greens like broccoli and kale are too. Orange and yellow vegetables such as carrots, pumpkin, and squash are loaded with nutrients and beta-carotene – which converts to vitamin A in the body and supports eye health. Red vegetables like tomatoes have lycopene, which is heart healthy and immune protective. White vegetables – such as onions, leeks, shallots, and garlic – contain the heart healthy phytochemical allicin. They’re great for immune health too. After adding some veggies to your meals for a week or two, turn up your “veg-centricty” with the following preparation tips. 3 Tips for How to Start Eating More Vegetables! 1. Veggie Noodles and Rice If you own or choose to invest in a food processor and/or spiralizer, you can swap out high carb foods such as pasta and rice with vegetables. Just insert any type of vegetable into the spiralizer, and it will cut them into noodle-like shapes. Use them as you would pasta. Also, you can “rice” vegetables in a food processor with either the grating blade or the cutting/chopping knife blade. Cauliflower rice is very popular and delicious. 2. Bake, Roast, and Air Fry Try out different methods for cooking (baking, roasting, and air frying) your vegetables to determine what you like best or simply to add variety. Consider retooling your favorite baked dishes. Cauliflower or broccoli make delicious additions to mac and cheese. Swap the pasta in your lasagna for thin long strips of zucchini (which you can cut with a vegetable peeler). Try a baked vegetable dish. Drizzle a glass casserole dish or pan with olive oil. Chop up some veggies like onions, zucchini, carrots, celery, and bell pepper and add a little tomato paste. Season to taste. Bake for an hour and voila! Try “smashing” your vegetables on a baking sheet, add olive oil and seasonings and bake until crispy (check online for recipes). Bake extra of any of these dishes and keep the leftovers for meals during the week. You can also experiment with roasting vegetables. Roasting vegetables differs slightly from baking in that the vegetables are more exposed and baked at higher temps so that they get a little crispiness to them. Try any root vegetable – chop them up and brush them with some olive oil and seasoning and roast them according to your favorite recipe. Air frying is a wonderful invention. You get similar results as frying, but without the negative health effects of traditional frying. The hot air creates a frying effect, and it uses only a small amount of oil (1-2 teaspoons of olive oil). Try it with carrots or zucchini! 3. Soup It Up Soup provides a great way to combine many types of nutrient-packed vegetables. If you’re short on time, you can doctor up a canned soup, such as lentil soup, by adding some spinach and chopped carrots – or toss in some of your favorite frozen veggies. If you have the time and inclination, there’s a world of soups to make – and a gazillion recipes available online. Broccoli, butternut squash, zucchini, and asparagus all make for delicious pureed soups. They’re hearty and delicious, especially this time of year. Try out a vegetable soup with beans. You’ll get a protein and fiber punch from the beans, which can help provide satiety. Leeks, onion, and garlic make wonderful nutrient and flavor additions too. Keep It Going If you get away from your vegetable eating, simply get back to it as soon as you can. It’s not a diet, but a new habit to keep practicing, much like learning a new skill or sport. Imagine actually desiring vegetables because you crave them and they make you feel good. It’s possible! 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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