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Natural Ways to Lose Belly Fat
Don’t be fooled by the claims of quick-fix diets and miracle belly weight loss products. Unfortunately, there’s no quick fix or magical method to losing belly fat. Instead, like most things in life that deliver real results, there’s a practical way to shed the excess weight from your midsection, which requires effort, consistency, and commitment to be successful. Here’s what you need to know about belly fat and how to lose it…really! About Belly Fat If you regularly consume more calories than your body uses, you will begin to store the excess calories as fat – and in many cases as belly fat, particularly if you’re genetically predisposed to store fat in your abdominal area or if you’re growing older in years. There are two types of fat deposited in the abdomen area: subcutaneous fat and visceral fat. Subcutaneous fat is the fat under your skin – that is the fat you can pinch. If you have too much, it’s a sign that you may have too much of the other kind of fat – visceral fat. Visceral fat envelops your abdominal organs deep inside your body. This type of fat tends to increase in both men and women as they age – especially in women starting at menopause. Visceral fat is biologically active, producing hormones and other substances that can negatively impact health. Higher visceral fat puts you at greater risk of developing heart health issues, elevated cholesterol, blood sugar problems, memory trouble, and a host of additional health issues – including greater risk of mortality. While you may wish to lose belly fat for appearance reasons, the greater motivation, if you have excess visceral fat, is for health. Research suggests that concerning levels of visceral fat are present in women with a waist circumference of 35 inches or more and for men with a waist circumference of 40 inches or more. If you fall in this category, you’re not alone. About 59% of U.S. adults have abdominal fat issues. 4 Ways to Lose Belly Fat If you simply want to lose a few pounds in your midsection or think you may have too much visceral fat, the following actions are the best ways to lose belly fat, according to science. Exercise Research indicates that walking as little as 30 minutes a day, six days a week can help you shed belly fat. Both moderate to high impact exercise and interval training have been shown to reduce subcutaneous and visceral fat. Indeed, a large study analysis involving 852 participants found that aerobic training of moderate or high intensity showed the highest potential in reducing visceral fat in overweight individuals. Strength training (exercise with weights) has also been shown to be effective in reducing abdominal fat. Surprisingly, while spot exercising (i.e., abdominal crunches) may tighten and tone muscles, it doesn’t help to reduce visceral fat. Consume Fewer Calories and More Whole Foods If you’re carrying extra pounds, you’ll likely need to tinker with your daily caloric intake to shed belly weight. Losing overall fat is the way to lose fat in your midsection, so finding a way to sustainably reduce calories each day so that you’re using more than you’re consuming is key. Consult a healthcare professional to find the ideal caloric intake for you. In the meantime, there’s a lot you can do to improve the quality of your diet to optimize your brain and body health, which will naturally support healthy weight and waist circumference. A brain healthy diet includes lots of nutrient-dense and fiber-rich fruits, vegetables, whole grains, and legumes, as well as lean proteins, healthy fats (fatty fish, nuts, seeds, avocados, and olive oil), and fermented foods. Also, minimize consumption of sugary drinks, desserts, and refined carbohydrates (chips, crackers, white bread, etc.). More nutrients, protein, health fat, and fiber will all help to stabilize blood sugar levels, keep inflammation low, and promote satiety. Healthful eating also can support your brain health, which helps you to have good judgment and impulse control. Protein before and after strength training and workouts helps to repair and build lean muscle mass and burn fat. Reduce Stress and Get Restful Sleep When you’re stressed, it raises your cortisol levels. Research shows that higher cortisol levels may promote the accumulation of fat tissue in the abdominal area. Too little sleep (less than 5 hours a night) or too much sleep (more than 8 hours) has been associated with greater visceral fat in studies involving adults under age 40. Also, when adults get too little sleep, they tend to choose high-calorie and high-carbohydrate foods, which are associated with weight gain. Staying calm and getting restful sleep support hormonal balance and help your brain and body work their best. Quit Smoking and Drink Less Alcohol Although not conclusive, some research indicates that smoking increases abdominal and visceral fat in smokers. Considering the numerous health risks smoking poses, this is just one more reason to kick the habit. When you drink alcohol, your liver burns alcohol instead of fat. Additionally, alcoholic beverages are often high in calories. And when you drink, you lose your inhibitions and are more likely to make poor food choices. In short, alcohol will undermine your efforts to reduce your midsection weight. Reduce your alcohol intake or cut it out altogether. Aim for Health Following the above actions will help you shed excess belly fat over time. A bright mood and good attitude matter too. Remember to keep your focus on health and love, and appreciate your body every step of the way. If you’re feeling discouraged, don’t forget to reach out for support from professionals and trusted friends! 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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Curcumin vs Turmeric: What Are They and How Can They Help Me?
Though often used interchangeably, the words curcumin and turmeric aren’t synonymous. Here’s a closer look at the differences between curcumin and turmeric, and their important connection. Is Curcumin the Same as Turmeric? Turmeric Used for thousands of years as a spice and medicinal herb, turmeric originates from India and comes from the root of the Curcuma longa plant, a member of the ginger family. From the outside, the turmeric root looks a lot like ginger. However, when you break it in half, turmeric’s interior is yellow-orange, while ginger’s is green. Due to its long history of being used as a spice, turmeric is found in many different foods. For instance, the turmeric root is dried, ground into powder, and added as a major constituent of yellow curry sauces. Hundreds of millions of people in other countries include turmeric in their daily diet. Turmeric’s health benefits are numerous. It contains polyphenol substances called curcuminoids, and the most active of these is called curcumin. Curcumin Curcumin is now an umbrella name for the three main active curcuminoids of turmeric known to improve health: curcumin, demethoxy-curcumin, and bis-demethoxycurcumin. Each brand of curcumin concentrate prepared from the turmeric root has a different ratio of these three curcuminoids. Modern science has extensively researched the curcumin complex of curcuminoids and established their powerful antioxidant and inflammatory response benefits. Curcumin may offer benefits for: memory mood eyes heart and circulation joints skin prostate intestinal tract It also may help support muscles, nerves, and numerous other human tissues. Curcumin vs Turmeric When evaluating the actions of curcumin and turmeric, does one have benefits over the other? One study showed that the curdione in turmeric may help fight fungal growth more efficiently than curcumin. Also, studies done in cell cultures show that turmeric may be better at suppressing the growth of tumor cells than curcumin alone. On the flip side, one animal study found that curcumin was better than turmeric at reducing diabetes markers. This is accomplished by lowering markers such as tumor necrosis factor (TNF) and interleukin 6 (IL-6) – major contributors to type 2 diabetes. Since turmeric contains curcumin, it’s difficult to determine if one is superior to the other – barring these possible exceptions. More studies are required to definitively identify the full range of benefits for both curcumin and turmeric. Curcumin and Turmeric Supplements Many curcumin and turmeric supplements have a fatal flaw; they’re poorly absorbed when taken by mouth. In fact, turmeric root powder and other conventional curcumin powders and supplements can be so poorly absorbed that only tiny amounts of curcumin are actually found in the bloodstream – which translates to little, if any, appreciable benefit to the brain and body. Also, there isn’t much consistency when it comes to quality control among curcumin supplements. Research conducted by ConsumerLab.com found that 20% of the curcumin and turmeric supplements they selected for review contained only half of the advertised amount of these compounds. One of the keys to getting the maximum benefit from a curcumin supplement is to ensure that it’s adequately absorbed once you take it. Filling the need for an ultra-pure, well absorbed curcumin supplement, BrainMD is proud to recommend... Brain Curcumins BrainMD’s Brain Curcumins supports working memory, calmness, and satisfaction in coping with mental strain.* Brain Curcumins provides the three major curcumins in the Longvida® Optimized Curcumin Extract. As a branded ingredient, Longvida is a breakthrough formula that helps fight physical fatigue and maintain a healthy mood. It’s also clinically confirmed to have high absorption in humans along with proven brain benefits. Benefits of Brain Curcumins Extremely Well Absorbed The three curcumins from the turmeric root have potent benefits in experimental systems, but are poorly absorbed when taken by mouth, which greatly limits their effectiveness in the human body. Longvida® is excellently absorbed and delivers curcumins to the brain.* Promotes Healthy Mood Resilience A double-blind clinical trial revealed many important brain benefits of Longvida®. Healthy volunteers with age-related memory difficulties had to take a challenging computerized test on Day 1 then again on Day 28. On Day 1, right after taking the test, compared to those on the placebo, those taking Longvida® showed improved alertness and better working memory. When tested again on Day 28, the volunteers taking Longvida® displayed more calmness and contentedness (satisfaction) after the mental strain of test, versus those who received a placebo. The curcumin group also had lower total and LDL cholesterol on Day 28, compared to the placebo group. Supports Working Memory The repeat of the cognitive assessment test at 28 days also found the curcumin group statistically more improved than the placebo group on conservation of working memory. This is related to alertness and to the brain’s short-term information capacity to facilitate doing a task. Longvida® may help conserve this faculty, which tends to decline with age.* Lessens Physical Fatigue As the trial began, taking the test brought on physical fatigue similarly in both groups. On the repeat test, after the trial ended, the curcumin group reported less fatigue than before, to a statistically superior extent compared to the placebo group. Fast Acting In the clinical trial, some subjects who received Longvida® curcumin showed better sustained attention and working memory (such as multitasking) just 1 hour after taking it. Don’t wait to support your memory, mood, and more. 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 Curcumins and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Why You Need to Try a Sunday Reset to Feel Instantly More Productive
Are your Sundays filled with dread as the coming workweek approaches? Are you exhausted by Saturday night and instead of feeling ready to tackle the week, are counting down the hours until Monday is over? Lack of productivity during the workweek may have a lot to do with not prioritizing your weekend, so now's the perfect time to try a Sunday Reset. It may sound counterintuitive, but taking some time out on Sundays can actually help revitalize you mentally and physically so that come Monday morning, everything's good-to-go. Here's why investing some you time on a Sunday is worth its weight in productivity gold! What's a Sunday Reset? Sunday resets are a great way to work smarter, not harder - it's all about getting ahead of those things in life that can bog us down. By taking some time on Sunday to intentionally get the necessary tasks or chores out of the way, it makes the rest of the week that much more productive and stress-free. Just imagine how elated you'll feel when Monday arrives and you don't have to worry about laundry, grocery shopping, cleaning or meal planning! A Sunday Reset can give you an extra dose of energy (minus the caffeine) for the week ahead - it's worth it if you want to turbocharge your productivity. 5 Benefits of a Sunday Reset 1. Reduce Stress Doing a Sunday Reset can help reduce the stress of trying to manage it all throughout the week. It takes a lot of mental energy and stress to try to throw together a dinner with limited ingredients, or even to choose the right clothes that are clean and not wrinkled. You won’t have to sort through clutter or clear your workspace on Monday morning if you've done a Sunday Reset. All these small yet irritating tasks can add up and take away from your productivity and focus. Taking the time to intentionally slow down and refresh can be an invaluable tool for controlling stress throughout the week. Try adding calm activities such as meditation, reading, or listening to music on your Sundays to help lower your stress levels and clear your head. It's important to take time for yourself so that you can be properly prepared to handle all of the challenges that come along with the work week - because less stress means better focus! 2. Increase Productivity Taking the time to reset on Sundays can have a beneficial effect on productivity during the week. Being organized, having a clear mindset and an orderly workspace can vastly improve productivity during the week by minimizing distractions, reducing stress, and allocating precious mental resources where they’re needed most. Taking the time to declutter your environment, plan for upcoming tasks, and relax can be invaluable in improving productivity. By preparing for success in advance, you’re setting up for a very productive week! 3. Make Time for What Matters Most When you don’t have to worry about dinner plans, grocery shopping, laundry, chores, or even finishing up work tasks, you’ll be able to free up time for the things that matter most to you! You’ll have more time and energy to do the things that make you feel good, more time to be fully present with those you love, and even more time to just relax. All these things are vital to your mental health and yet they seem to be the things that get dropped to the bottom of our priority list when we're stressed. Taking some downtime to connect with your passions or hobbies will provide you with an extra dose of motivation that may have been missing during times of high stress. 4. Overcome Procrastination We’ve all had those laundry baskets full of clean clothes that we didn’t put away and have been pulling wrinkly clothes from each day until we need to run the washer again. It’s hard to fall behind when there is a set habit or routine to regularly complete those tasks. A Sunday Reset is the perfect way to intentionally do the things you don’t love doing but are necessary for you, your home, or your family. Getting those tasks out of the way on a set day makes it so much more manageable so you won’t be tempted to procrastinate. 5. Eat Healthier If there are no healthy options readily available to eat after a long or stressful day, that’s when we tend to make bad decisions. It’s too easy turn to salty, sweet cravings or highly processed, packaged foods or snacks, or even order takeout. By preparing ahead, we can avoid late night eating or other unhealthy food habits. Planning and prepping your meals on Sundays will help you save time and money in the long run, plus it can help you to eat much healthier and nutritious meals compared to take out. Create a short list of meals that you or your family genuinely love. You can put these meals on rotation or try out new recipes that sound delicious to you. All you need is a grocery list of the ingredients you’ll need for the week, some Tupperware containers or freezer bags, and a few hours devoted to slicing, dicing, and prepping the delicious meals that are ready to go throughout the week. Meal prepping on Sundays is one way to make your life easier! Create a “Reset Routine” By following a set routine, you won’t have to worry about creating multiple lists or only getting a few things done on your day off. It will help to hold you accountable to completing each important task you need for a successful week ahead. Think of these tasks as non-negotiables, do them in the order that works for you but try to stick to the routine so that it will become your usual Sunday habit. Here’s a list of tasks you should aim to cross off your list for your Sunday Reset: Grocery Shopping Meal Planning / Prepping Laundry Decluttering / Cleaning Unwinding Yes, your Sunday reset routine absolutely needs to include some unwinding time! It’s so crucial for your mental health, productivity, and overall mood. Find a type of rest that you enjoy most, whether it be reading a book, having some tea on the front porch, or watching your favorite TV show. Rest is a key component to resetting and can help you calm your mind, relieve stress, and feel more content overall. Keep Sunday Resets Flexible The great thing about a reset routine is you can change it as many times as you need. Circumstances may change, and whatever phase of life you're in, who you live with, where you work, whether you need to manage other people's (or kids) meals and schedules will all require a fresh new Sunday Reset routine. So, make your future self happy and take a shot at a Sunday Reset. It's time to think of Sundays as more than just a day off - let's make them your favorite 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.
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Some of the Best Positive Affirmations to Think Throughout Your Day
You’ve probably heard the expression “always take care of number one.” Although that saying might not be the best advice in business, team sports, relationships, or many other areas of life, it definitely applies to your personal health. How you treat your brain and body may well determine your ability to function in an increasingly stressful world. A great way to improve your wellness is to adopt self-care practices. Self-Care Basics Consistent self-care can pay huge dividends for the health of your brain and body in the future. These habits include: energizing exercise maintaining a healthy diet meditating (yoga, tai chi, and other mindfulness practices) getting good sleep challenging negative thoughts Negative Thoughts It’s common for people to believe things about themselves that just aren’t true. The trouble with negative thinking is that it can distort perceptions of reality. When left unchecked, these negative thoughts can create serious self-esteem and mood problems. Have you ever had a limiting belief such as, “I’ll never be good enough?” When these thoughts occur, challenge them with questions like, “Is that really true?” Talking back to negative thoughts can help you retrain your brain, which will allow you to focus on the positive and leave the past where it is. An effective strategy for overcoming negative thoughts is to focus on positive, life-affirming thoughts. Here are some of the best ways to do that every day… 3 Tips for Maintaining Positive Thoughts Throughout Your Day 1. Start on a Positive Note An effective routine is to begin each morning by saying something like, “Today is going to be a great day!” Such a simple sentence can cause your brain to look for ways to fulfill that affirmative statement. It also establishes a healthy thought pattern you can continue throughout the day. Focusing on positive thoughts helps your brain discover ways to turn them into reality. This easy strategy can make a significant difference in your life, so do it first thing in the morning to set the tone for your entire day. 2. Clear Your Mind Clearing your mind and slowing your breathing can help restore inner calm. Taking breaks for meditation and relaxation can provide benefits for both your physical and mental health. Spending just 15 minutes alone, without distractions, may help give you a fresh perspective on life. Listening to music may increase pleasurable feelings, boost energy, and help with focus and concentration. Remaining in a positive state of mind is easier to accomplish when you have a happy tune running through your head. Listen to brain enhancing music specifically composed to enhance mood, gratitude, motivation, and inspiration. 3. Repeat Positive Affirmations Positive affirmations are short phrases that can help you focus on the positive things in life. There are many applications for positive affirmations: you can write them in a journal, read/ponder/internalize them, or, to give the words more power, say them out loud (preferably in a private place). Though the list of affirmations is extensive, here are just a few that you can use to kickstart your positivity: Morning Mood-Setters [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] I’m refreshed and full of energy I choose to let go of yesterday’s problems and start today fresh I have everything I need to make today a great day Today will be the best day of my life I’m thankful for new opportunities today I will make a positive difference today I will accomplish my goals today I will live today with passion and purpose Today, I’m going to be my best self [/wc_box] Anytime Affirmations [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] I’m smart/intelligent I will be kind to myself I can make good choices I’m ready to be positive I will focus on living in the moment My life has meaning I deserve to be happy I like myself for who I am I’m grateful for what I have I won’t live in fear It’s okay if I make mistakes I’m healthy and happy I’m getting better every day I’m confident/powerful/successful [/wc_box] Next Level Mantras [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] I spread positivity to everyone I meet I will use obstacles as motivation to adapt, learn, and grow I finish what matters and let go of what doesn’t I’m inspired by my work and inspire others with my work I’ll make the most of every single moment of my life I forgive myself and set myself free I’ve made it through difficult times and will do so again I have the power to achieve anything I desire Amazing transformations are taking place in my life right now Self, I’m going to make you so proud today I’m not defined by my past; I’m driven by my future I’m an unstoppable force of nature Happiness is a choice, and today I choose to be happy [/wc_box] Release the Positivity Your daily health routine is one of the best things you can do to support your overall wellness. One of the ways you can practice self-care every day is to regain control of your thoughts with the help of positive affirmations. With practice, your thinking can become more positive, which can help improve your mental and emotional health. Try these powerful affirmations to decrease negativity and release positivity in your life today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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4 Amazing Benefits of Elderberry
Call it a superfood, a superfruit, or a super berry – the elderberry indeed possesses something super! There’s a reason this nutrient-packed berry has been the top-selling herbal supplement in mainstream retail outlets for the past two years. Low in sugar, and high in fiber, vitamin C, minerals, and a variety of health-promoting polyphenols with strong antioxidant power, this tart berry has impressive antimicrobial, immune boosting, and anti-inflammatory properties. It has a long history of traditional use for a variety of ailments, and, in recent years, has become an increasingly popular supplement to take for lessening the symptoms and duration of colds and flus – with some evidence suggesting its efficacy. Here’s what you need to know about this remarkable berry. About the Elder The single-most distinguishing health feature of the elderberry is its incredible antioxidant strength – nearly double that of blueberries – which is derived from its high vitamin C and anthocyanin content. Anthocyanins are part of the flavonoid family of polyphenolic antioxidants. They’re the pigments that give elderberries their red and purple colors, and are excellent for your brain and body as they fight off free radicals and keep your cells healthy. The two most common types of elderberry plants are the European elderberry and American elderberry. The beautiful deciduous shrub has big white flowers, which become deep dark purple berries when ripe. The uncooked berries, leaves, bark, and roots of the elderberry contain very small amounts of certain plant chemicals that can cause an upset stomach. Elderberries are best cooked, and with the seeds strained. Elderberry is available in jams, chutneys, and pies, and as a juice or wine. The flowers are often boiled with sugar to make a sweet syrup or infused into tea. There are now inventive elderberry essence beverages and waters available too. When looking to support your health, you’ll find elderberry extract and powder in supplements, lozenges, gummies, syrup, creams, and more. 4 Benefits of Elderberry Syrups & Supplements With its antioxidant and anti-inflammatory power, elderberry offers a host of purported benefits that can help support your health in myriad ways. Here are several of the top researched benefits: May Help Reduce Duration of Colds and Flus While extracts of elderberry have been used traditionally to support upper respiratory health for centuries, it’s only recently that researchers have started to examine it as a remedy for the cold and flu. More than a decade ago, in a lab setting, scientists first took note of elderberry’s antimicrobial properties when they observed it inhibiting the growth of strep bacteria and flu viruses. Today, experts believe that elderberry extract’s antiviral and anti-inflammatory properties help it to potentially shorten the duration of cold and flu symptoms. Interestingly, these symptoms are attributed more to the body’s inflammatory response to the virus than to the virus itself. Several studies appear to confirm this idea. Notably, a double-blind placebo-controlled clinical trial had air travel passengers flying from Australia to an overseas destination take either elderberry extract or a placebo for a 15-day period starting 10 days before travel. The results showed that travelers using elderberry experienced on average a 2-day shorter duration of the cold and fewer cold symptoms than the control group. A 2018 meta-analysis on elderberry supplementation found that it substantially helped to reduce upper respiratory symptoms such as runny nose, nasal congestion, and cough. A more recent 2021 review of five randomized trials also found that elderberry may reduce the duration and severity of colds, and the duration of influenza – but not conclusively. It also noted evidence that elderberry has some effect on inflammatory markers. The review stated that elderberry “may be a safe option” for addressing viral respiratory illness. More studies are needed, but this initial research is promising. May Benefit Your Heart Health The super-rich anthocyanin content of elderberry is excellent for heart health. Considerable research indicates that a flavonoid-rich diet protects against heart health issues. Additionally, animal studies have shown that elderberry promotes healthy blood pressure levels. Research also suggests that elderberry has positive effects on blood sugar levels. Of course, out-of-control blood sugar levels are a major risk factor for heart health issues and vascular problems. Conversely, maintaining a healthy blood sugar level can help support your heart health. May Protect Your Skin The antioxidant and anti-inflammatory power of elderberry extract may benefit your skin. Indeed, research examining its impact found that elderberry may have the potential to ameliorate UVB-induced skin damage and inflammation. You can find skin creams now fortified with extracts of elderberry! May Help to Control Weight The anti-inflammatory power of elderberry’s anthocyanins may help to tame metabolic disturbances present in overweight subjects. An animal study showed that elderberry’s anti-inflammatory effects and positive impact on blood sugar could be helpful in addressing underlying weight issues. Additionally, in an observational human study, subjects that consumed a supplement drink of elderberry for a certain period of time showed that a number of biomarkers improved – including a healthier mean weight, a better blood pressure level, and greater well-being physically and emotionally. More to Come The health benefits of elderberry are still being studied. Traditional uses that have yet to be proven include drinking it as a tea for digestive health or consuming it for its diuretic and laxative effects. It also has been used to ease minor pains such as headaches or toothaches, and some nerve pain. Enjoy the Benefits of Elderberry While it’s great to use elderberry supplements, teas, and lozenges during the cold and flu season, remember it can be enjoyed in other ways. Add elderberry powder to a smoothie or consider baking an elderberry pie – with healthy ingredients of course! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Here Are Some of the Best Ways to Deal with Holiday Grief
If you’ve recently lost someone you love, the holidays can be particularly challenging as they tend to amplify grief. It’s important to acknowledge the complexity of emotions that can arise during this time, and be prepared to take extra measures to care for yourself. So, how does one best cope with grief during the holidays? Experts say that healthy grieving probably looks different for each individual. We process loss in various ways. Still, there are some general steps one can take to make the holiday less painful, more meaningful, and maybe even a new beginning of sorts. Here are some helpful tips for how to manage holiday grief. Holiday Grief: 8 Ways to Cope with the Loss of a Loved One 1. Be Willing to Feel Those who work in the field of grief recovery almost universally encourage grievers to feel the grief. That means not staying overly busy or checking out in numbing behaviors, but instead slowing down enough and allowing pockets of downtime where you can actually feel and begin to heal. A movie that lifts you up or makes you cry – or both – can help in this regard. This takes a conscious effort because no one likes to feel the deep emotional pain of real loss. The best way to deal with grief is to face it when it comes up and feel it fully. Often grief comes in waves that are intense, and then they pass with times in between of relief. It’s also okay to laugh and smile if you feel it, too! 2. Understand You Are Altered Grief affects your entire being – that means physiologically too. Studies show that grief is associated with: higher stress disrupted sleep compromised immune function a greater risk of heart health problems As a coping mechanism, your brain may attempt to dissociate itself from emotional pain, which can be experienced as brain fog. Additionally, emerging research from the University of Colorado indicates that our brains encode a bond with those we love, and when we experience loss, our brain actually has a period of readjustment where it rewires itself. Grief has altered you and you may be more limited in what you do this holiday season. Whatever plans you choose to make or not make should be informed with this understanding. 3. Turn Up the Self-Care Knowing that you’re altered and need to make space to feel, this is prime time for upping your self-care. You can start with the basic tenants of good health: ensure you’re eating brain healthy foods, getting plenty of rest, exercising regularly, and avoiding alcohol and refined sugars in excess. Do things that calm your nervous system: walk in nature, meditate, get massages, or take baths. Don’t put too much on your plate in terms of commitments. Self-care is priority number one! 4. Give Yourself Permission Not to Celebrate Some grief experts say that it can be helpful to give yourself permission to cancel the holidays altogether. Yes, you can take a year off. If you have children, you may want to keep some of your traditions going, but you can at least scale back on what you do. On the other hand, for some people, carrying on with the holidays, even if you’re just going through the motions, can be life-affirming and even grounding. Find what works for you. 5. Create Meaning and New Rituals Most mental health experts agree that creating a new ritual that acknowledges the loved one who’s gone is an important part of integrating the loss. Perhaps it’s as simple as giving to your loved one’s favorite charity. You might light a candle in their honor at a holiday dinner and ask all who are gathered to share a memory of them or make and serve their favorite dish. 6. Reach Out for Support Studies show that social support is critical for the bereaved. While some time alone is necessary and important for grieving, don’t spend too much time alone. Reach out to family and friends who are eager to support you. Being in the company of others can be very comforting during the holidays, especially if you’re grieving. If you’re really struggling, consider reaching out to a grief counselor, spiritual guide, therapist, or trusted friend. And don’t forget your four-legged friends. Spending time with your pets can be incredibly restorative and comforting for grievers – sometimes more than spending time with people! 7. Be Flexible Mental health professionals recommend being flexible in your planning. It takes mounds of pressure off. If you accept an invitation, let the host know you may just come for a brief amount of time. That way, you can leave if it’s too much. Give yourself permission to cancel. Put people on alert that you’re taking it one day at a time and ask if they can be flexible with you. 8. Be of Service It can be uplifting to volunteer and help others – and it provides a healthy and necessary distraction from grief. Consider logging some time at a church or local soup kitchen. Or keep it simple; if you see an elderly person that perhaps reminds you of a parent that has passed, do a good deed for them. Buy them a cup of coffee or give them a smile. You Are Resilient Though you may have low mood during this time, remember that people are highly resilient…and so are you. Grief can be instructive. The pain of loss fosters greater empathy for our fellows. It helps us to value the moment as we know that life is precious. While your grief may be acute this holiday season, know that the darkest days will pass, and you’re not alone. 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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Some of the Best Ways to Relieve Stress and Improve Your Mood
Did you know that not all stress is bad? Good Stress? People tend to think of stress as all bad. But stress can be both good and bad. A little bit of stress can be a good thing because it can motivate you to meet your goals. Low level stress also can help you with resilience, problem solving, and adapting to everyday challenges. Stress can become a problem when it remains unresolved over a sustained period. At that point, stress takes a toll and can become harmful to your health. If left unchecked, excessive stress can lead to serious personal and social consequences, including: Family conflict Low self-esteem Disability Withdrawal from social activities Alcohol and substance abuse Legal and criminal problems Anxiousness and other mental problems Suicide For many people, dealing with consistent, intense stress can lead to low mood. Low Mood Mood issues can make everyday life feel draining. Low mood is often linked to low energy and lack of sleep. Other signs of low mood may include: Negative or guilty thoughts Mental fogginess Purposefully avoiding social interaction Overeating and emotional eating Periods of low appetite Difficulty with concentration and memory Since many people dismiss these issues as just feeling down, they may not get the help they need, which can result in serious physical or emotional difficulties. Stress and Mood Often, there’s a correlation between being stressed out and experiencing occasional anxious thoughts or bouts of low mood. 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 it’s important to try to manage your stress. If you find yourself having negative or anxious thoughts, or notice that your stress levels have gone through the roof, high-quality supplements may help. BrainMD offers an array of supplements to help relieve stress and improve your mood. Some of the Best Natural Ways to Manage Stress and Mood Issues Stress & Anxiousness Category Manage anxiousness and support a healthy stress response with clinically-proven nutrients and herbs.* Here are the high-quality supplements offered in BrainMD’s Stress & Anxiousness Category: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Calm My Brain L-Theanine Gummies Everyday Stress Relief GABA Calming Support Happy Saffron Plus Magnesium Chewables Brain Curcumins Focus & Energy ProBrainBiotics ProBrainBiotics MAX Vitamin D3 5000 MethylFolate NeuroVite Plus Multivitamin Vegan Omega-3 Power Omega-3 Power Omega-3 Power Squeeze Neuro-C Vitamin C [/wc_box] Here’s a closer look at a some of our top Stress & Anxiousness supplements… Calm My Brain Calm My Brain provides generous daily doses of high-potency ingredients to manage stress, promote calm, and relieve anxiousness.* Benefits of Calm My Brain This product is a combination of three pure and potent ingredients that have been intensively researched for occasional feelings of anxiousness, and with positive benefits for stress, relaxation, and sleep.* The ingredients have been shown to help with: managing anxiousness and stress* reducing tension and irritability* regulating unhealthy eating* supporting calmness* improving sleep quality* The three high-quality ingredients in this formula work synergistically to help relieve anxiousness. Magnesium (as threonate, bisglycinate chelate, malate, and citrate) Often referred to as “the relaxation mineral,” magnesium plays an important role in hydration, muscle relaxation, energy production, regulation of adrenaline and overall sleep quality. Magnesium promotes a calm, balanced, and mentally focused demeanor.* Ashwagandha (standardized root extract KSM-66®) The ashwagandha herb (Withania somnifera) has long been revered for its medicinal powers in Indian Ayurveda and other traditional medicine systems in the Mediterranean, Africa, and China. As an adaptogen, it helps the body adjust to psychological or physical stress by promoting calm and overall mental focus.* Ashwagandha has been associated with improved memory and attention, and also benefits feelings of anxiousness and sleep.* L-theanine Extensive clinical research links this amino acid with the health benefits of green tea. L-theanine enhances relaxing alpha brain wave activity, reduces tension, and fosters a restful state without diminishing daytime alertness.* It also can promote healthy blood pressure stability against the over-excitability associated with stress.* The clinically researched ingredients in Calm My Brain can make a substantial difference in improving the well-being of individuals living with feelings of anxiousness.* Everyday Stress Relief Everyday Stress Relief was specifically formulated to help replenish your brain and body’s nutrients that can be depleted by stress. This supplement includes herbal extracts clinically proven to have calming and anti-stress effects, helping you to feel less anxious without making you sleepy.* It also helps with apprehension, tension, worry, and fatigue.* Here’s what you’ll find in this high-potency formula: Magnesium is a well-known calming mineral. It promotes a balanced and mentally focused demeanor.* The amino acid taurine supports the adrenal glands and is crucial for coping with stress.* The herb holy basil, revered both in Europe and the East, helps to improve adaptation to occasional anxiety and other problems related to stress.* A phytochemical derived from green tea, l-theanine helps to manage tension.* Relora®, which is a unique mix of two herbs, may enhance healthy management of the stress hormone cortisol while easing tension, anger, negative mood, and confusion.* This safe, non-sedating, and non-habit-forming formula combines the multiple beneficial actions of these well-studied herbs and nutrients to help your brain and body cope with stress on multiple levels.* Mood Support Category Powerful nutritional relief for your mood-related issues, these targeted formulas promote feelings of positivity and happiness.* Here are the high-quality supplements offered in BrainMD’s Mood Support Category: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] L-Theanine Gummies Serotonin Mood Support Happy Saffron Plus Lithium Orotate MethylFolate Vitamin D3 5000 SAMe Mood & Movement 400 NeuroVite Plus Multivitamin Omega-3 Power Omega-3 Power Squeeze Betaine TMG Brain Curcumins Craving Control Magnesium Chewables ProBrainBiotics MAX [/wc_box] Here’s a closer look at a some of our top Mood Support supplements… Happy Saffron Plus This breakthrough formula was scientifically designed to promote a positive mood. It brings together highly refined nutraceutical preparations of the two most traditionally revered “happiness herbals” with a supporting mineral. What’s In Happy Saffron Plus? Here are the 3 highly effective ingredients found in Happy Saffron Plus: affron® Standardized Saffron Extract. Saffron has been the happiness spice in the Middle East for at least 2600 years. affron® is a water-extracted saffron concentrate standardized for its most active constituents. This extract has shown promise for improving mood and anxiousness in adults and adolescents.* Longvida® Optimized Curcumin Extract. Like saffron, the turmeric root has been hailed as a happiness herbal in Asia for centuries. Curcumin is the molecular complex from turmeric root that helps improve mood but is very poorly absorbed from turmeric powder. The Longvida® preparation features excellent absorption of curcumin and has worked well in clinical trials at 400 mg per day or higher. Zinc, as Glycinate. This mineral is essential for the functioning of at least 300 enzymes essential for our life processes, and for the functioning of about 2000 different human proteins. People with mood problems typically have low blood levels and taking supplements with zinc often enhances mood. Zinc glycinate is excellently absorbed and well tolerated.* The combination of zinc with affron® saffron and Longvida® curcumin has the potential to elevate mood, perhaps even in individuals who don’t realize they have a mood problem. L-Theanine Gummies These convenient, easy-to-take gummies can help lessen feelings of anxiousness and promote an overall state of rest and relaxation.* By helping to manage stress, L-Theanine Gummies also helps promote quality sleep.* L-theanine can rapidly increase your brain’s production of calming alpha waves without making you drowsy.* Say Goodbye to Stress Here are some of the key benefits of l-theanine: Fast-acting relief from stress and anxiousness* Lessens stress-producing cortisol* Provides sharper mental focus* What is L-theanine? L-theanine is an amino acid that occurs naturally in green tea and is credited with the tea’s highly valued relaxing effects. It has been researched in Asia, as well as the West, and found to bring on relaxation, often within minutes. Over a longer period, it can improve coping with stress, lessen anxiousness, and support quality sleep.* Relieve Stress and Improve Your Mood One of the best ways to relieve stress and improve your mood is with these Stress & Anxiousness and Mood Support 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. *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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10 of the Best Ways to Manage the Holidays Without Overdoing It
How do you feel about the holidays? For many, the holiday season is the most wonderful time of the year. But for others, it’s a stressful period that’s become synonymous with exhaustion, overeating, accruing debt, and family drama. The holidays tend to be filled with unrealistic expectations and unforeseen pressures that can cause mood and sleep issues. Unaddressed, these forces have the power to steal your joy, impair your health, and trigger unproductive behaviors that can ruin your holiday. The good news is there are ways to reduce seasonal stress and remain sane during the holidays. Here are some of the best ways to keep from overspending and overdoing it this holiday season… 10 Simple Ways to Manage the Holidays without Overdoing It How to Keep from Overdoing It This Holiday Season Feast Healthy Many people experience weight gain during the holidays. Large portion sizes can contribute to waistline struggles. Eating foods saturated with fat and sugar also can help pack on the pounds. When sitting down to a holiday feast, select foods that are high in protein, healthy fats, and fiber. Also, eating a healthy meal before arriving is one way to maintain a healthy diet at family gatherings and holiday parties. Delegate While You Celebrate You don’t have to do everything yourself; you can tackle your to-do list with others. Spending time with friends and family while you share tasks – like preparing the holiday meal, shopping, cleaning, and decorating – can be an enjoyable time of bonding. Remember, you don’t have to be the holiday hero. Stay Well Rested Many people sacrifice quality sleep to keep up with the increased demands of the hectic holiday season. Lack of sleep often leads to illness, which can make it that much harder to accomplish everything on your task list. To ensure that you have the energy you need to get the most out of the holiday season, it’s recommended that you get 7-9 hours of sleep each night. Getting quality sleep is a sure-fire way to reduce stress, feel more energized, and focus on the positive during the holidays. Limit 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. 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. Just Say No The holidays can make people feel out of control and at the mercy of traditions or expectations. But you can take control of the holidays by refusing to let them control you. Say “no” to events and activities that aren’t making you happy or are causing holiday stress. How to Keep from Overspending This Holiday Season Know Your Spending Limit Financial worries are one of the biggest causes of stress during the holiday season. Make a realistic budget to determine how much you can spend without jeopardizing your financial health. Then stick to it! Creating debt will only add to the stress you’re already feeling. Shop Year-Round A great way to beat the year-end financial crunch is to purchase gifts throughout the year. Set a goal of buying all holiday gifts by Halloween or Thanksgiving. Be sure to periodically scan sales racks/tables at a variety of stores (or shop online discounts) to find the perfect gifts for everyone on your shopping list. If you see a great last-minute gift, it’s okay to purchase it, but make sure you stay within your budget. Holiday Savings Account Perhaps you’ve used the envelope system, where you lay aside a certain amount of money for entertainment, a trip, a medical procedure, etc. Use the same idea for building a holiday gift fund and add to it as you can throughout the year. You can even take it to the next level by opening a bank account dedicated to saving money for holiday gifts. Personalize Your Gifts You can save money during the holidays by creating handmade cards for mailing or by designing holiday cards digitally that you can send via email. Also, you can make a homemade book of coupons (i.e., taking on someone else’s chores, doing something nice for them, engaging in their favorite hobby, etc.) that a family member can redeem after the holiday. This can be a fun way to get the kids involved and is a great way to extend a gift long after the holiday. Gift of Time If you’re able to travel to a relative’s house this year, or even if you can only afford to visit a local friend or family member, make time to be with the ones you care about this holiday season. Spending time with those closest to you can allow you to catch up with them, which may lead to forging some happy memories. Sometimes showing up is the greatest gift of all; they may not remember the present you gave them, but they’ll remember that you cared enough to visit them. Stress-Free Holiday While you may not be able to completely avoid stressful situations during the holidays, you can plan to respond to them in a healthy way. Applying the above tips can keep you from overspending and overdoing it this year, so that everyone in your family can have a fun-filled, stress-free 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 Types of Meds That Can Deplete Your Nutrients
Do you take medications? If so, are you aware of the side effects of those medications? Medication Side Effects If you check the side effects associated with common over the counter and prescription medications, you’ll see long lists of problems, such as headache, nausea, diarrhea, constipation, etc. However, what those lists typically don’t tell you is that many of these popular drugs have the potential to set you up for a host of mental issues including feelings of nervousness and emptiness, mood swings, memory problems, trouble focusing, and more. Regardless of which medication you take, one “side effect” many people fail to consider is how these medications may interact with other nutrients in your body. Are Medications Depleting Your Nutrients? Many medications can cause nutrient depletions in the body. While you shouldn’t stop taking any medications without checking with your doctor, it’s important to be aware of potential nutritional pitfalls linked to drug use so you can replace vital nutrients. 8 Types of Meds That Can Deplete Your Nutrients In his book Feel Better Fast and Make It Last, Dr. Daniel Amen lists several commonly prescribed medications and the nutrients they may deplete: Antacids Over the counter or prescription antacids, especially proton pump inhibitors (PPIs), are designed to decrease stomach acid to reduce heartburn and acid reflux. Unfortunately, they also can cause a significant reduction in healthy gut bacteria. An imbalance in the gut may lead to serious mood issues and an increased risk of mental health problems. Antacids can decrease calcium, phosphorus, and potassium. Also, they can contribute to dysbiosis, or small bowel overgrowth of unhealthy bacteria, which can cause vitamin K deficiency and low mineral absorption. Antibiotics Though antibiotics are intended to kill the harmful bacteria that make you sick, they also may end up harming some of the good bacteria in your gut. In some people, the overuse of antibiotics can deplete the population of good bugs and tip the ratio in favor of the bad bugs. When it comes to nutrients, antibiotics can decrease B vitamins and vitamin K in the body. Antidiabetics Antidiabetic medications are used to manage the symptoms of diabetes. They’re intended to bring blood sugar levels into a healthy range. Taking these medications may decrease coenzyme Q10 (CoQ10) and vitamin B12. Antihypertensives These medications help lower blood pressure. This drug class includes angiotensin-converting enzyme (ACE) inhibitors, angiotensin 2 receptor blockers (ARBs), alpha blockers, beta blockers, calcium channel blockers (CCBs), and diuretics (water pills). Antihypertensives may decrease vitamins B6 and K, CoQ10, magnesium, and zinc. Anti-inflammatories Anti-inflammatory medications are used to help reduce inflammation and reduce pain. Non-steroidal anti-inflammatory drugs (NSAIDs) are widely used and are often sold over the counter. This category of drugs can potentially decrease vitamins B6, C, D, and K, and minerals such as calcium, zinc, and iron. Cholesterol-lowering Medications These medications, most notably statins, are prescribed for individuals with high cholesterol levels. Cholesterol-lowering drugs can decrease CoQ10, omega-3 fatty acids, and carnitine. Female Hormones Medications used to support female hormones may decrease folic acid, magnesium, B vitamins, vitamin C, zinc, selenium, and CoQ10. Oral Contraceptives Oral contraceptives can decrease B vitamins, magnesium, folic acid, selenium, zinc, tyrosine, and serotonin. Many women who take oral contraceptives experience low mood. One study found that oral contraceptives can double the risk of suicide in teenage girls and significantly increase the risk in adult women. One of the best ways to ensure you’re getting enough of the vital nutrients your body needs every day, and to help replenish nutrients depleted by medications, is to take a high-quality multivitamin. BrainMD is proud to offer… NeuroVite Plus Multivitamin NeuroVite Plus Multivitamin is the first and only daily multivitamin that contains over 50 vitamins, minerals, and plant extracts developed through clinical studies.* NeuroVite Plus was formulated to provide whole-body wellness with additional brain-healthy nutrients.* It offers advanced nutrition in a way that far surpasses many big-box store or drugstore multivitamins.* 8 Benefits of NeuroVite Plus Though the benefits of this dynamic, broad-spectrum multivitamin are numerous, NeuroVite Plus can support your daily health in 8 major ways: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Nourishes your body’s cells, tissues, and organs – NeuroVite’s wide range of vitamins, minerals, and other nutrients provide your cells with the key nutrients they need for energy, health, and survival* Promotes high-level brain functioning – NeuroVite’s uniquely diverse array of nutrients help protect, energize, and renew your intensely active brain cells* Supports the health of all the body’s major organ systems – phosphatidylserine for the brain, lutein and zeaxanthin for the eyes (and brain), resveratrol and hesperidin for the heart and circulation, coenzyme Q10 (CoQ10) for the heart, vitamin A for the immune system, and a full range of vitamins (such as vitamin K) and essential dietary minerals (like magnesium)* Protects against free radical damage – with an array of antioxidants, such as vitamin C, d-alpha vitamin E, mixed tocopherols and tocotrienols (7 other natural vitamin Es), CoQ10, alpha-lipoic acid, and the essential minerals zinc, selenium, and manganese* Easily tolerated – due to the careful selection of beneficial food concentrates as well as digestive enzymes to help ensure digestion and absorption* Goes beyond other multiples to further promote optimal brain function – with important phytonutrients that help sustain brain cells* Contains three proprietary nutrient blends formulated by Dr. Amen – Brain Boosting Blend, Digestive Enzyme Blend, and Fruit and Vegetable Blend Free of common allergens or other unhealthy ingredients – contains no sugar, gluten, dairy, corn, nuts, eggs, or artificial colors or flavors [/wc_box] NeuroVite Plus was formulated to feed our trillions of cells with the vitamins, minerals, and conditionally essential nutrients they need to keep the body alive.* Its many additional ingredients further contribute to optimizing energy generation and utilization, maintenance, and repair of the brain and entire body.* The current research on brain and body nutrition demonstrates that everyone can benefit from taking a multiple vitamin-mineral supplement that’s concentrated, naturally derived, science-based, and made with integrity.* For all the above, take NeuroVite Plus daily. Feed Your Brain The modern diet isn’t providing sufficient average intakes of various essential nutrients the body requires each day. While failing to get enough of these vitamins and minerals may lead to serious, long-term health issues, feeding your brain and body with healthy foods and high-quality supplements can provide tremendous nutritional health support for you and everyone in your family. Having deficient levels of these nutrients can lead to low mood and other mental or physical problems. Consider working with a nutritionally informed physician, such as a functional medicine specialist, to check and optimize your nutrient levels, especially if you’re taking medications. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about NeuroVite Plus Multivitamin, or our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Eat More of These Super Seeds: Chia, Hemp, and Flax
How well seeded is your diet? It might sound like a funny question, but when it comes to your brain and body health, it’s an important one. That’s because nature packs an incredible array of brain healthy nutrients into tiny little seeds. If you want to take advantage of all that seeds have to offer, consider eating more “super seeds.” What Are Super Seeds? Super seeds are basically superfoods that are seeds. They’re exceptionally nutrient dense, comprised of beneficial natural compounds, vitamins, minerals, antioxidants, healthy fats, and fiber. They tend to have anti-inflammatory properties and vital nutrients that promote multiple important areas of health. Nutritional science recognizes the value of super seeds. In fact, an exhaustive 2022 research review on the benefits of nuts and seeds, concluded that evidence supports the dietary recommendation of a handful of nuts and seeds daily (except for those with nut allergies, of course). Here’s what you need to know about the health benefits of super seeds. 3 of the Best Super Seeds to Add to Your Diet! 1. Chia for Champions The tiny black seeds that become gelatinous when combined with liquid have been consumed by humans for millennia – dating back to 3500 B.C. Recently, health-conscious consumers have driven the demand for chia seeds, and for good reason. Chia seeds are considered a complete protein and are a rich source of fiber, vitamins, minerals, omega-3s, protein, antioxidants, and polyphenols. Here are just a few of chia’s many health benefits: High in Fiber Chia seeds have the highest fiber content among the super seeds. Two tablespoons deliver 10 grams of fiber, about 35% of the recommended daily intake for adults! What’s more, they’re mostly soluble fiber and mucilage (its thick gluey consistency when moistened). This type of fiber is soothing to the lining of your gut and actually helps feed beneficial bacteria, as well as promotes motility. Soluble fiber also supports healthy cholesterol and blood sugar levels. Chia fiber, especially when the seeds are soaked before consuming, help provide satiety too. Rich in Minerals Chia seeds provide decent amounts of important minerals such as calcium, phosphorous, potassium, magnesium, and trace minerals such as iron and zinc. Healthy Fats One of the richest plant sources of omega-3 fatty acids, chia seeds are loaded with alpha-linolenic acid (ALA), which helps to keep inflammation levels in a healthy range. Most Americans are deficient in omega-3s. One tablespoon of chia provides more than double the daily amount of ALA recommended by the National Institutes of Health. 2. Hearty Hemp Hemp seeds are extracted from the Cannabis sativa plant. They have a hard exterior and a soft interior. The soft insides are called hemp hearts. These nutty-tasting marvels of nutrition are the most protein-rich super seed. And like other super seeds, they’re a great source of healthy fats, vitamins, minerals, fiber, polyphenols, and antioxidants. Here are a few of hemp seed’s health benefits: Rich in Healthy Fats About 30% percent of hemp seeds are made up of fat that includes a healthy balance of omega-6 (linoleic acid and gamma-linolenic acid or GLA) and omega-3 fatty acids (ALA) at the ideal ratio of 3:1. They promote improved heart health and healthy cholesterol level, as well as healthy blood pressure and triglyceride levels. Additionally, GLA from hemp is thought to help hormonal balance, which is especially valued by women who struggle with menstrual and menopausal symptoms. Complete Protein Hemp seeds are about 25% protein, making them an excellent choice for vegans and vegetarians needing a complete protein source. They also contain high concentrations of the amino acid arginine. Arginine is a known vasodilator, meaning it relaxes blood vessels and allows for healthy blood flow. This is especially beneficial for brain function. Great Source of Fiber, Vitamins, and Minerals Hemp seeds are a formidable source of both soluble and insoluble fiber, containing 20% and 80%, respectively. Like with chia seeds, the soluble fiber acts as a prebiotic that feeds the healthy microflora in your gut. Fiber also helps with motility and promoting balanced blood sugar levels in the body. Hemp seeds are a rich source of vitamin E, magnesium, phosphorous, zinc, and manganese. 3. Faithful Flax Flaxseed has been cultivated and relied upon for its health properties for thousands of years. Hippocrates, regarded as the father of medicine, advocated flax to ease abdominal pain. Today, people love flaxseed for both its nutty flavor and health properties. Indeed, it’s a treasure trove of nutrients. Namely, flaxseed is packed with ALA, making it the richest plant-source of omega-3 fatty acids, as well as the richest dietary source of plant lignans. Here are a few of its top health benefits: Rich in Healthy Fats Healthy fats make up a whopping 40% of flaxseed’s nutritional content – of which 55% is the omega-3 ALA, which provides strong anti-inflammatory effects in the body. Best Source of Lignans The concentration of lignans in flaxseed is remarkably high. Some research suggests that flaxseed’s lignans have antioxidant and antiestrogenic properties, which may have a protective effect against several degenerative health issues. Flaxseed’s high lignan content may help support breast health, heart health, bone health, and hormonal balance. Healthy Amounts of Fiber, Protein, and Nutrients As with chia and hemp seeds, flaxseed’s mix of soluble and insoluble fiber adds support for gut and digestive health. Flaxseed also is a relatively good source of vitamins and minerals such as thiamin (vitamin B1), phosphorous, magnesium, manganese, and iron, amongst others. Go Nuts Over Seeds Give your health a quick boost daily by adding super seeds to your: breakfast cereal or overnight oats smoothie baked goods eggs (substitute chia seeds or flaxseed) leafy green salad Seed the day! At BrainMD, we’re dedicated to providing the highest purity nutrients and standardized herbal ingredients to support your energy, focus and overall well-being. For more information about our full list of supplements, please visit us at BrainMD.
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5 of the Best Ways to Support Your Brain Health
"The brain is an integrated whole, a symphony of parts that work together to create and sustain a life.” -Dr. Daniel Amen Your brain is involved in everything you do. How you think, act, and relate to others is directly tied to the functioning of your brain. When the brain works right, you tend to be at your best. When the brain is troubled, you may struggle in different areas of your life. So, what can you do to help your troubled brain or optimize your healthy brain? Adopting healthy lifestyle measures—such as maintaining a healthy diet, making regular exercise a priority, getting quality sleep, and taking high-purity supplements—is a great place to start. The following tips also may help support your cognition and memory over the long-haul… 5 Ways to Support Your Brain Health (At Any Age) 1. New Learning One of the keys to supporting your brain function is to continually engage in new learning. Like a muscle, the more you use your brain the stronger it gets. Whenever you learn something, new neural connections are created. Try learning a new language or hobby like painting or playing a musical instrument. Also, you can hone your mental sharpness by engaging in motor activities like yoga or dancing. 2. Don’t Multitask Can’t find your keys? Maybe it’s because you weren’t consciously aware when you put them down. If you tend to juggle many things at once, you’re bound to forget the little things. In an increasingly distracted society, it’s become clear that the brain isn’t meant to excessively multitask. The brain functions best when it’s allowed to switch focus from one thing to another, which is why it’s difficult to read a book and hold a conversation at the same time. Intense multitasking tends to slow mental processing, so make it a point to concentrate on one task at a time. 3. Play Brain Games Brain games can help sharpen memory and other cognitive functions, especially for older adults. Spending at least 15 minutes a day on games – such as crossword puzzles, chess, sudoku, and jigsaw puzzles – may help improve your concentration. There are various online sites where you can do mental exercises to improve your cognitive skills. Regardless of your age, mental exercise can have an overall positive effect on your brain. When you stop learning, your brain starts fading, so don’t stop challenging your brain daily. 4. Practice Gratitude Did you know that practicing gratitude causes changes in your brain that can help you feel better? Being grateful for the good things in your life also may enhance brain function. Writing down the things you’re grateful for can make the practice even more powerful. Tell people who are important to you that you’re grateful for them. This can help boost their mood and yours. 5. Take A Look One of the best ways to improve your brain health is to take a look at your brain. How can you accomplish that? By getting a brain image. Brain imaging removes the guesswork from the standard psychiatric approach of prescribing high-powered medications to treat symptoms, which is like throwing darts at a dartboard in the dark. By contrast, the approach at Amen Clinics is to look inside the brain to identify the source of the problem and to treat it with as natural a regimen as possible. If you’ve hit a wall with traditional psychiatric care, or are just curious to know what’s going on inside your brain, here’s how you can get an accurate image of your brain… Brain SPECT Imaging SPECT (single photon emission computed tomography) is a state-of-the-art brain mapping tool that can give trained medical professionals more information to help their patients. SPECT is a nuclear medicine study that’s proven to reliably evaluate blood flow and activity in the brain. How Imaging Can Support Your Brain Health SPECT allows physicians to look deep inside the brain to observe three things: Areas of the brain that work well Areas of the brain that work too hard Areas of the brain that don’t work hard enough SPECT imaging is a clinically valuable tool for looking at brain function to help target treatment. With the help of brain imaging, doctors also can test to see if there are physical or chemical imbalances, vitamin deficiencies, low neurotransmitter production, and many other factors. Also, SPECT scans can help families see their loved one’s problems as medical not moral, which helps increase compassion and understanding while decreasing shame, blame, and stigma. Brain SPECT imaging can help get to the root of a wide variety of mental health conditions and cognitive issues, so you can find the best solutions to get your life back on track. Why Choose Amen Clinics for Brain SPECT Imaging? For over 30 years, Amen Clinics has performed over 200,000 scans on patients 9 months old to 105 years old from over 155 countries. In addition to diagnosing and treating patients with psychiatric symptoms such as attention challenges, mood issues, addiction, head trauma, and many other complex or resistant psychiatric problems, Amen Clinics also has scanned many health-conscious individuals interested in learning more about their brains and how to keep them optimized far into the future. How to Get Help While Cognitive Behavioral Therapy (CBT) has helped many people with their struggles, brain imaging technology has changed the way healthcare professionals evaluate and treat the brain. Amen Clinics uses brain imaging technology to identify your specific brain type, so they’re able to tailor a targeted treatment plan to address your symptoms and enhance your quality of life. If you have additional questions about brain SPECT imaging, or would like to set up an appointment, call 888-288-9834 today! It’s Never Too Late Regardless of how you’ve treated your brain in the past, you can support your brain health. Applying these practical tips can help brain function and pump the brakes on brain aging. Remember, it’s never too late, or early, to adopt brain-healthy habits that can benefit you for the rest of your life. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Feel Instantly Happier With These 5 Minute Mood Boosters
Many people struggle with low mood, especially at this time of year when the days are shorter and we spend more time indoors. If you find that your mood has taken a dip, you may be heartened to learn that there are a number of simple actions you can take in just minutes to give yourself a lift…naturally. Your brain is powerful, and so are its “happy” neurochemicals – dopamine, serotonin, oxytocin, and endorphins – that can have a positive influence on your mood. If you want to know how to feel happier, engaging in activities that release more of these happy hormones into your brain is a smart place to start. The following 5-minute mood boosters can help make your day less gray. 5-minute Mood Boosters: Quick & Easy Ways To Improve Your Mood Move Your Body It’s well-known that exercise can boost your mood, yet, surprisingly, it doesn’t take much to make a difference. A 2019 Harvard Medical School article says that just getting off the couch and moving your body for a little while can help raise your spirits. So, turn on a good dance song and move around. Step away from your desk and do a few stretches. Or, simply take a walk around the block. Write a Gratitude List UC Berkeley’s Greater Good Science Center examined research on gratitude and mood found that taking time to write down what you’re grateful for is linked to happiness and feeling positive. Take five minutes and write a list of what you’re grateful for. Or at bedtime, reflect on your day and appreciate what went well. Make it a regular practice to turn on the good vibes at a moment’s notice. Give Hugs When we hug another person, a message goes from our skin to the brain, releasing a cascade of neurochemicals such as oxytocin and endorphins, which promote feelings of well-being, security, and love. Extend this hugging to cuddling with your partner before sleep, and it lowers the stress hormone cortisol, helping you to sleep better. Soak Up the Sun Spending five minutes in peak sunlight, especially during the fall and winter, can go a long way toward brightening your mood. Sunlight is needed for vitamin D synthesis, and vitamin D is needed for serotonin production. Low levels of both are associated with low mood. Exposure to sun has been shown to boost vitamin D synthesis and serotonin production. Give your mood a lift by getting sun kissed! Do Something Nice for Someone Doing small acts of kindness for others has been shown to improve mood. In fact, research indicates that those who consistently help others get a self-esteem boost, struggle less with low mood, experience less pain, have greater calm, and better overall health. Here are some examples of small kindnesses: Let someone go ahead of you in traffic Tell a service worker they’re doing a good job (and tip them!) Treat an elderly person with kindness – offer help, buy them a coffee, or give them a smile Offer a ride Write a note of encouragement for a friend/loved one who could use it Listen to Music Researchers have found that people can use music to improve their mood both in everyday life and in music therapy. Music that gives us “chills” is believed to elicit a dopamine release, making us feel good, while calming music is associated with lower cortisol levels, helping us to unwind. Some research indicates that listening to positive music can be a good way to improve happiness, especially if it’s combined with an intention to become happier. So, take a few minutes to listen to an upbeat song that you enjoy with the intention of boosting your mood! Laugh Laughter releases endorphins, reduces cortisol levels, and alters dopamine and serotonin activity – altogether creating a positive effect on mental health and the immune system. It’s nature’s best medicine! If you need an immediate mood lift watch a funny video (such as an excerpted comedy skit – there are plenty online), read something humorous, or call a friend who makes you laugh. Pet an Animal A 2019 Washington State University study examined stress levels in college students who pet cats and dogs for several minutes. Participants showed reduced cortisol levels. The social interaction between people and their animals also has been shown to increase levels of the feel-good hormone oxytocin. Give your pet some affection for an instant mood boost or offer to look after a friend or neighbor’s pet. Breathe Deeply Numerous studies show that deep breathing can calm anxious feelings and help to alleviate stress and low mood. Follow these simple steps for a quick mood lift: Lie on your back and place a small book on your stomach. As you slowly inhale through your nose, make the book go up. Hold your breath at the top of your inhalation for 2 seconds. When you exhale, make the book go down and then hold your breath for 2 seconds before inhaling again. Repeat 10 times. Addressing Low Mood According to a recent study in the American Journal of Preventive Medicine, 1 in 10 American adults struggle with low mood. These 5-minute mood boosters may help relieve stress and improve your mood. Try one today, and add others as you can. Note: While these suggestions may provide a temporary lift for a short-lived blue mood, it’s important to seek the help of a mental health professional if your low mood persists. 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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