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Balance My Blood Sugar: One of the Best Ways to Avoid Spikes & Cravings!
If you want to take control of your metabolism, you have to start with blood sugar. Period. That might not be what you’ve been told. It certainly wasn’t what I was told when I started in the health and fitness world over 30 years ago. The diet industry—and just about everybody else, including doctors—taught us that metabolism is just about burning fat, and that to lose weight, all you had to do was cut out some calories and spend more time on the Stairmaster. But that was then, and this is now. When I entered the field, almost no one—save for Dr. Atkins and a few other renegade docs—was talking about hormones or blood sugar, just about calories. Sadly, many still take that approach today. But the truth is that at its core, metabolism is about how your body processes and uses calories, not the calories themselves. Calories from sugar are treated quite differently than, say, calories from salmon. Those two kinds of calories produce quite different metabolic results, and, as you can imagine, the ones from sugar do metabolic damage while the ones from salmon do not, even when calorie count is identical. And that metabolic damage almost always starts with out-of-control blood sugar. So it makes good sense that blood sugar regulation would be the foundation of metabolic health. And guess what? It is. The Blood Sugar Roller Coaster Take a look at this chart... To most people, unfortunately, it makes complete sense, because they experience some version of it every day. When blood sugar levels swing too high or too low, the effects ripple across your entire system—fatigue, cravings, weight gain, brain fog, and eventually, even more serious health risks. Why Blood Sugar Balance Matters Have you noticed how many people are wearing Continuous Glucose Monitors these days? Known as CGMs, these blood sugar monitors look like a small white tiddlywink, usually worn on the upper arm. Diabetics use CGMs all the time to monitor their blood sugar and dose their insulin accordingly, but now non-diabetics have discovered them and they’re all over the news. Athletes, high-performance health-conscious individuals, and biohackers trying to live forever are all using them. Why? Because these high-performers understand that keeping blood sugar levels stable and appropriate is extremely important to both their long-term health and their everyday performance. Your body’s ability to regulate blood sugar is critical to energy stability, mental clarity, and long-term metabolic function. When blood sugar is severely imbalanced: You experience energy crashes and constant cravings. Your body struggles to use insulin efficiently, increasing the risk of insulin resistance, which in turn increases the risk of weight gain and prediabetes. Fat storage becomes easier, and weight management becomes harder. In short, uncontrolled blood sugar is the essence of metabolic dysfunction. If you’re not managing blood sugar, everything else falls apart. But what if you could support stable, healthy blood sugar levels naturally? Balance My Blood Sugar Enter BrainMD’s Balance My Blood Sugar, a science-backed supplement designed to help keep your blood sugar in check while optimizing metabolic health. Meet Balance My Blood Sugar: A Smarter Approach Balance My Blood Sugar is a scientifically formulated, elegantly designed blend of natural ingredients that work together to support healthy blood sugar levels, enhance insulin function, and improve glucose metabolism. Unlike generic blood sugar supplements that rely on a single ingredient, Balance My Blood Sugar takes a multi-pathway approach—delivering synergistic compounds that work better together to promote blood sugar stability. How Is Balance My Blood Sugar Different from Smart Metabolic Burn? BrainMD already has a metabolic support supplement, and a very good one at that—Smart Metabolic Burn. So let’s compare. Both Balance My Blood Sugar and Smart Metabolic Burn feature berberine as an ingredient, and it is a powerful ingredient indeed. But Balance My Blood Sugar was specifically formulated to support glucose metabolism, with additional ingredients known to support insulin sensitivity and stable blood sugar levels. Smart Metabolic Burn focuses more on broad metabolic function. Blood sugar control and metabolic function go hand in hand, so the answer to the obvious question is, “Yes! You most certainly can take both at once.” What’s Inside? Key Ingredients & Their Benefits Balance My Blood Sugar isn’t just about one ingredient—it’s about synergy. Here’s what makes it so effective: Berberine – One of the most powerful natural compounds for blood sugar regulation. Research shows it supports insulin sensitivity and glucose metabolism (1). Chromium – An essential trace mineral that plays a key role in carbohydrate metabolism and insulin function (2). Alpha-Lipoic Acid – A potent antioxidant that supports insulin activity and reduces oxidative stress (3). Gymnema Sylvestre – Known as the “sugar destroyer,” it helps reduce sugar cravings and supports glucose control (4). [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] The Power of Berberine Berberine is one of the most well-researched natural compounds for blood sugar support. Found in plants like Berberis and Goldenseal, this alkaloid has been shown to activate AMPK (adenosine monophosphate-activated protein kinase), a key enzyme in regulating energy balance (5). Studies suggest berberine can: Improve insulin sensitivity (6). Enhance glucose metabolism (7). Reduce fasting blood sugar levels (8). This makes berberine an essential ingredient in both Balance My Blood Sugar and Smart Metabolic Burn, though in different formulations to target specific metabolic needs. [/wc_box] Supplements to Lower Blood Sugar Naturally—How Balance My Blood Sugar Fits Into The Picture No supplement can act as a counterweight to bad food, lots of stress, little sleep, and no exercise. But if you’re doing the right stuff in those departments, which I hope you are, then targeted supplementation can be a game-changer—especially when you choose the right product. If you’re looking for supplements to lower blood sugar naturally, Balance My Blood Sugar is designed to be the most effective, research-backed option. Who Should Take Balance My Blood Sugar? Anyone looking for better blood sugar control. Those experiencing energy crashes, sugar cravings, and metabolic slowdowns. Individuals concerned about prediabetes or metabolic health. The Smart Choice for Blood Sugar Health If you care about metabolism, you should care about blood sugar first. Balance My Blood Sugar delivers science-backed, natural support for healthy glucose levels, helping you stay energized, balanced, and metabolically strong. Want to take control of your blood sugar naturally? Balance My Blood Sugar is the smarter way to do it. References: (1) Yin J, Xing H, Ye J. "Efficacy of berberine in patients with type 2 diabetes mellitus." Metabolism. 2008;57(5):712-717. (2) Vincent JB. "Chromium: is it essential, pharmacologically relevant, or toxic?" J Trace Elem Med Biol. 2017;44:69-74. (3) Packer L, Kraemer K, Rimbach G. "Molecular aspects of lipoic acid in the prevention of diabetes complications." Nutrition. 2001;17(10):888-895. (4) Baskaran K, Kizar Ahamath B, Radha Shanmugasundaram K, Shanmugasundaram ER. "Antidiabetic effect of a leaf extract from Gymnema sylvestre in non-insulin-dependent diabetes mellitus patients." J Ethnopharmacol. 1990;30(3):295-300. (5) Turner N, Li JY, Gosby A, et al. "Berberine and its role in chronic disease." Adv Exp Med Biol. 2016;928:27-45. (6) Lee YS, Kim WS, Kim KH, et al. "Berberine, a natural plant product, activates AMP-activated protein kinase with beneficial metabolic effects in diabetic and insulin-resistant states." Diabetes. 2006;55(8):2256-2264. (7) Zhang H, Wei J, Xue R, et al. "Berberine lowers blood glucose in type 2 diabetes mellitus patients through increasing insulin receptor expression." Metabolism. 2010;59(2):285-292. (8) Dong H, Wang N, Zhao L, Lu F. "Berberine in the treatment of type 2 diabetes mellitus: a systemic review and meta-analysis." Evid Based Complement Alternat Med. 2012;2012:591654.
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No Sugar Added vs Sugar-Free: What to Look for On a Food Label
Though you may be aware of the dangers of sugar, getting it out of your diet can be a challenge. One reason is that many types of sugar are hidden on food labels. Avoid Hidden Sugars Even if you aren’t adding sugar to the foods and beverages you enjoy, you still may be consuming sugars without even realizing it. Many so-called health foods contain added sugars. Always read food labels to identify these hidden sugars. Types of Sugar Claims When looking at food labels, sugar content claims can be confusing and disingenuous. This is especially true since many products attempt to hide or disguise their sugar content. On food labels, sugar may appear as glucose, fructose, sucrose, maltose, lactose, dextrose, or starch. Keep an eye out for corn syrup, fruit juice, raw sugar, and honey, which also contain sugar. There are also terms such as “no sugar added,” “reduced sugar,” and “sugar-free.” What’s the difference? Let’s take a look: No Sugar Added As the name suggests, no sugar or ingredient containing sugar was added during the production of the food. It also may appear as “without sugar added” on the label. Reduced Sugar This term means that a product has at least 25% less sugars than a regular version of the product. It also may be called “lower sugar,” “low in sugar,” or “less sugar.” Sugar-Free The term “sugar-free” is a misnomer since a small amount of sugar still may be present in such foods. Per regulations, a sugar-free product must contain less than 0.5 g of sugar per serving size. On labels, sugar-free may also be referred to as “sugarless,” “no sugar,” “zero sugar,” “free of sugar,” or “trivial source of sugar.” So, how many products masquerading as “healthy” options still contain sugar? Here are just a few… 5 “Healthy” Foods That Actually Contain Hidden Sugars 1. Flavored Greek Yogurt Greek yogurt is a good source of probiotics,¹ which may benefit your gut by adding the good bacteria your intestinal tract needs to stay healthy. Packed with protein, Greek yogurt is often portrayed as a healthy food. But some flavored varieties also include large amounts of sugar and other unhealthy ingredients, so be sure to check the labels before you buy them. 2. Pre-made Protein Smoothies A protein smoothie can be a great way to start the day. However, some smoothie brands try to hide their high sugar content. If necessary, opt for homemade smoothies to ensure you’re consuming healthy ingredients (without the added sugars). 3. Milk Alternatives Going dairy-free can be beneficial for brain health and overall well-being for some people, especially those who have milk allergies or sensitivities. Unfortunately, some flavored milk alternatives – vanilla, chocolate, or pumpkin spice – can have high amounts of sugar per serving, so exercise caution when purchasing them. 4. Gummy Vitamins Taking nutritional supplements is a great way to make sure you’re getting the vitamins and minerals you need. Be aware that when you or your kids take gummy vitamins you may be getting a dose of sugar along with the nutrients. Parents are strongly cautioned when purchasing gummies for their children, since many contain excessive amounts of sugar. 5. Salad Dressing Eating more greens and veggies provides your brain with a variety of nutrients and antioxidants. But dousing salads with sugar-laden, store-bought dressings can turn your healthy meal into one that has far more sugar than you realized. Consider making your own healthy salad dressing. Now that we’ve looked at some commonly-consumed foods that contain hidden sugars, here are some practical ways to avoid sugar every day. 3 Helpful Ways to Reduce Your Sugar Intake Balance Your Blood Sugar Low blood sugar levels are associated with overall lower brain activity,² including in the prefrontal cortex (PFC), the brain’s brake system. Low activity in the PFC can translate to more cravings and bad decisions. These simple tips can help you keep your blood sugar balanced: Eat protein and healthy fats at every meal. Have smaller meals throughout the day. This helps eliminate the blood sugar rollercoaster ride that can impact your emotions and increase cravings. Replace simple sugars and refined carbs with healthier options. For example, swapping candy for a square of sugar-free dark chocolate can help you kick a sugar habit. Increase Your Serotonin Those who are naturally low in serotonin, sometimes called the “happiness hormone,” often intuitively crave sugar-filled, carbohydrate-rich foods such as pies, cookies, candy, and chocolate because carbohydrates raise serotonin levels and increase feelings of well-being. These are “mood foods” and are often used to self-medicate an underlying mood issue. Avoid these quick fixes because they can cause long-term health problems. Serotonin can be supported with a healthy diet, exercise, taking supplements, and getting quality sleep. When you have plenty of serotonin, you’re less likely to seek out sugar. Avoid Artificial Sweeteners Artificial sweeteners such as acesulfame potassium (Ace K), aspartame, saccharin, and sucralose may provide sweetness without calories, but they come at a price. These sweeteners may contribute to high insulin levels, lead to a slower metabolism, negatively skew the good-to-bad bacterial ratio in your gut, and retrain your taste buds to crave sugar- and fat-filled foods over fruits and vegetables. If you want to avoid sugar and artificial sweeteners, there are better, healthier options to consider. To add a little sweetness to your coffee or tea, reach for natural, lower-calorie sweeteners like monk fruit powder, erythritol, or unprocessed stevia. In their raw and natural state, these are much healthier choices than their refined counterparts and include vitamins, minerals, antioxidants, and fiber. Note: stevia should be used in limited amounts as it can keep the tastebuds hooked on the “sweet” taste of foods. Outsmart Your Cravings Consuming large amounts of sugar can be detrimental to your health. Many illnesses have been linked to excessive sugar intake over extended periods of time. Always read labels to identify which products are no sugar added, reduced sugar, or sugar-free, and to determine if a product contains hidden sugars. If you’ve been struggling to curb your sweet tooth, these three tips may help you outsmart your sugar cravings. Also, if you’re looking for a science-based program to help you cut out the sugar and reduce cravings, be sure to purchase Dr. Avena’s book, Why Diets Fail. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Lisko, D. J., Johnston, G. P., & Johnston, C. G. (2017). Effects of dietary yogurt on the healthy human gastrointestinal (GI) microbiome. Microorganisms, 5(1), 6. https://doi.org/10.3390/microorganisms5010006 2. Verhulst, C. E. M., Fabricius, T. W., Nefs, G., Kessels, R. P. C., Pouwer, F., Teerenstra, S., Tack, C. J., Broadley, M. M., Kristensen, P. L., McCrimmon, R. J., Heller, S., Evans, M. L., Pedersen-Bjergaard, U., & de Galan, B. E., on behalf of the Hypo-RESOLVE consortium. (2022). Consistent effects of hypoglycemia on cognitive function in people with or without diabetes. Diabetes Care, 45(9), 2103–2110. https://doi.org/10.2337/dc21-2502
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What You Need to Know About the Importance of Hydration for Your Health
Can you guess what’s the most important nutrient for health, and the one whose absence will be lethal within days? Surprisingly, it isn’t protein, carbohydrates, fat, or even a vitamin or mineral. It’s water. Water Essentials Most of us don’t think of water as an essential nutrient, but indeed it is. Every day, we need ample water from our diet to rehydrate the body fluids that are lost through metabolism, perspiration, breathing, and elimination – which on average, is about 2-3 quarts. Hydrating our bodies is critical for many bodily functions such as preventing overheating, lubricating joints and tissues, maintaining healthy skin, and ensuring healthy digestion and elimination, to name a few. Without proper hydration, we can experience the effects of dehydration (a water deficit in the body), which can range from mild to severe, and even be life-threatening. More common, though, are the effects of suboptimal hydration, which is actually a new area of scienific study. Recent research from 2022¹ found that adults who stay well-hydrated appear to be in better health, experience fewer serious health conditions, and enjoy greater longevity than adults who have suboptimal hydration. The study underscores the importance of aiming for optimal hydration. Giving your body the fluids it needs may be the missing link to feeling your best. The Importance of Hydration Humans are largely made of water – it accounts for roughly 60% of our body weight. Hydration is key for many more areas of health and bodily functions than mentioned above, including the following and more: Transporting nutrients Giving structure to cells and tissues Supporting healthy heart function Athletic performance Weight management Healthy cognition Mood Urinary and kidney function Spinal cord protection Lubricating internal organs Alertness Proper hydration also may play a significant role in both microbiome and immune health as well, emerging research shows. Hydration is truly foundational to health. Optimal Hydration You may be wondering, how much hydration do I need? There’s no exact answer to that as hydration needs vary from person to person, depending on age, climate, activity level, weight, and other factors. That said, here’s what the U.S. National Academies of Sciences, Engineering, and Medicine recommends for food and drink combined: For men: About 3.7 liters or 125 ounces (15.5 cups) For women: About 2.7 liters or 91 ounces (11 cups) However, those figures are for total consumption of fluids from beverages and food. So, a more accurate recommendation for daily fluid only would be 100 ounces or 12.5 cups for men, and 73 ounces or just over 9 cups for women. (The rest would come from food.) If that sounds like a tall order, you aren’t alone. While data is limited, it appears that most U.S. adults aren’t optimally hydrated. Some research indicates that about 17-28% of older adults are severely dehydrated. And a Centers for Disease Control and Prevention (CDC) survey of 3,397 U.S. adults showed that only 22% report drinking 8 or more cups of water a day.² Signs of Dehydration When your body loses or uses more fluids than you take in, and it doesn’t have adequate amounts of water and other fluids to carry out bodily processes and functions, you can become dehydrated. Of course, dehydration most often occurs from not getting enough fluids in your diet. However, there are other causes. For example, you’re more likely to become dehydrated if you’re out in hot weather and/or exercising. Diuretics and some medications can cause dehydration as well. Sometimes severe hydration can occur after an illness that involves high fever, vomiting, or diarrhea. When dehydration is severe, an individual may need IV fluids. A great way to check if you’re dehydrated is to pinch the skin on the back of your hand and pull up. If it falls back slowly when you release the skin, you probably need some fluids. If it drops back quickly, you’re probably okay. Your body will start showing signs the longer you’re dehydrated. Here are some of the most common signs of dehydration: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Feeling thirsty or lightheaded Headache Bad breath Muscle cramps Dry mouth Fever and chills from heat illness Cravings for sweets Fatigue Having dark-colored, strong-smelling urine Constipation Urinating less often than usual Sunken eyes Dry skin Feeling cold Irritability, low mood Confusion Trouble concentrating or remembering Low blood pressure [/wc_box] You may experience some of these even if you’re just mildly dehydrated with as little as a 2% water deficit. So, what can help? Staying hydrated. 4 Simple Tips for Staying Optimally Hydrated Throughout the Day 1. Sip Water Experts say that if you drink all your water at once, it will likely go straight through you. That’s because the water floods your body, decreasing electrolyte levels, which signals to your kidneys to get rid of fluids to maintain a homeostasis. So, it’s better to sip water throughout the day! 2. Enjoy Healthy Beverages All drinks count toward your daily fluid intake, but some are better than others. Avoid sugar-sweetened soda, opting for unsweetened flavored water, mineral water, herbal tea, or even black/green tea or coffee in moderate amounts. (Counter to general belief, black tea and coffee in moderate amounts don’t dehydrate, according to research.)³ Plant/dairy milk and fresh juice (in moderation) are also good options. 3. Eat Water-Rich Foods Eating fruits and vegetables with upwards of 90% water content is almost like drinking water! What’s more, they’re loaded with nutrients and fiber. So enjoy vegetables like lettuces, celery, cucumber, radishes, zucchini, watercress, and tomatoes. Delight in water-rich watermelon, strawberries, grapefruit, and cantaloupe. Don’t forget brothy soups have high water content too. 4. Electrolytes Before/After Exercise It’s really important to stay hydrated when you work out. Drink plenty of water before and after. If you participate in intense exercise, choose an unsweetened water with electrolytes to replace the electrolytes lost through sweat. Athletes who consume large quantities of water can actually overdo it. It’s called exercise-associated hyponatremia and can be life-threatening. It usually happens when athletes drink even if they aren’t thirsty. Importance of Hydration for Health If you tend to be a low water drinker, making healthy hydration a habit may provide some welcome health benefits like better cognition, mood, and energy levels. Give it a try and see how you 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. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: Dmitrieva, N. I., Gagarin, A., Liu, D., Wu, C. O., & Boehm, M. (2023). Middle‑age high normal serum sodium as a risk factor for accelerated biological aging, chronic diseases, and premature mortality. eBioMedicine, 87, 104404. https://doi.org/10.1016/j.ebiom.2022.104404 Goodman, A. B., Blanck, H. M., Sherry, B., Park, S., Nebeling, L., & Yaroch, A. L. (2013). Behaviors and attitudes associated with low drinking water intake among US adults, Food Attitudes and Behaviors Survey, 2007. Preventing Chronic Disease, 10(4), E51. https://doi.org/10.5888/pcd10.120248 Killer, S. C., Blannin, A. K., & Jeukendrup, A. E. (2014). No evidence of dehydration with moderate daily coffee intake: A counterbalanced cross-over study in a free-living population. PLOS ONE, 9(1), e84154. https://doi.org/10.1371/journal.pone.0084154
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What Are the Top Health Benefits and Types of Saunas?
In the fast-paced modern era, stress has become an unwelcome part of our daily lives. But the good news is there are many natural ways to alleviate your worries and promote overall well-being. One of those therapies involves sweating it out in a sauna. Let’s explore how harnessing the healing power of heat can leave you feeling refreshed, revitalized, and ready to take on whatever life throws your way. Origin of Saunas The sauna, a small room or building designed specifically for experiencing heat sessions, has been used for centuries as a form of therapy and relaxation. This ancient practice originated in Finland and has since spread around the world, gaining popularity for its numerous benefits beyond just physical health. The earliest saunas weren’t much more than simple pits dug into the ground with logs placed over them to create a makeshift hut. These structures were primarily used as a place for cleansing and curing illnesses. Over time, saunas evolved into more sophisticated spaces made from stone or wood, with fireplaces or stoves used to heat rocks that would release steam when water was poured over them. Sauna use was widespread in Europe during the Middle Ages, where the practice became a form of bathing. In some cultures, such as Sweden and Russia, saunas were also commonly used for socializing and conducting business meetings. In North America, Native American tribes used sweat lodges, which served a similar function to saunas – promoting physical healing and spiritual cleansing. However, it wasn’t until the 20th century that Scandinavian immigrants brought the traditional Finnish sauna practice to North America. Today, saunas can be found all over the world in various forms – from traditional, wood-fired saunas to modern electric ones found in gyms and spas. The Power of Heat Saunas can be an effective tool for relaxation. Heat can penetrate deep into our bodies, reaching muscle tissues and stimulating blood flow. This increase in circulation can help alleviate pain and tension while promoting overall health and well-being. When we step into a hot sauna room, our body responds by releasing endorphins, also known as “feel-good” hormones, which can help to reduce stress. At the same time, sweating allows us to release built-up tension within muscles, which can help ease any pain or discomfort we may be experiencing. Aside from its effect on stress reduction and pain relief, the powerful heat of a sauna also can improve our skin health. The sweating process helps unclog pores and remove toxins from the body. Also, the increased blood circulation nourishes skin cells, which helps promote healthier skin. Sauna use may have other potential health benefits¹ for the entire body. Here are just a few… 5 of the Best Health Benefits of Saunas 1. Stress Reduction One of the most well-known benefits of saunas is their ability to reduce stress. Due to work pressures, family responsibilities, societal expectations, or other factors, we all face a variety of stressors. However, excessive stress can take a toll on our mental and physical health. The heat generated by a sauna helps to release endorphins, which can help promote relaxation² and elevate mood, while reducing stress and tension. Additionally, the tranquil environment of a sauna allows individuals to disconnect from outside stresses and focus on their own mental and physical state. Regular sauna use may help lower levels of cortisol – one of the main stress hormones. High levels of cortisol in the body can lead to various health issues such mood problems, weight gain, and decreased immune function. Taking 15- to 30-minute sauna sessions at least twice a week can help lower cortisol and potentially reduce the risk factors for the above issues. 2. Improved Circulation The heat from a sauna helps blood vessels dilate, which increases circulation throughout the body. This can have numerous positive effects such as lowering blood pressure and improving muscle recovery time after exercise. Improved circulation also aids in supplying oxygen and nutrients to different parts of the body, which helps promote overall health. 3. Boosted Immunity Regular use of saunas may help strengthen the immune system against illness and infection. Sweating during a sauna session can help eliminate toxins, which can allow the body’s defense systems to function more efficiently. 4. Pain Relief The heat from a sauna can work wonders for those experiencing pain or discomfort due to sore muscles from exercise. Increased circulation assists in providing relief by reducing inflammation and promoting faster healing processes within the affected area. 5. Detoxification Sweating helps the body eliminate toxins, which makes saunas an excellent way to aid in this process. This can help rid your body of harmful substances that build up over time like heavy metals and chemicals absorbed through daily exposure. As you relax comfortably inside a sauna, your sweat glands help release these toxins from your body. Coupled with proper hydration, this can have a significant impact on overall health and wellness. Types of Saunas Let’s take a closer look at the two main types of saunas and their differences. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Traditional Saunas The basic principle behind this type of sauna is to heat up rocks or stones placed over a fire or electric heater until they reach high temperatures (typically between 70-100 degrees Celsius). Water is then poured on these hot stones to produce steam, which increases the humidity levels within the room. The temperature and humidity combination in traditional saunas can create what’s known as “loyly,” the sensation produced when steam contacts the skin. This experience can be incredibly invigorating and may have numerous health benefits such as improved circulation, detoxification, respiratory relief, and stress reduction. Infrared Saunas While traditional saunas use direct heat from sources like fire or electricity, infrared saunas use special heaters to emit infrared heat waves directly into the body without heating up the surrounding air. These heaters generate waves that penetrate deep into the tissues, causing our body temperature to rise from within rather than from outside air. Due to this unique method of producing heat, infrared saunas are able to operate at lower temperatures (around 50-60 degrees Celsius) compared to traditional saunas while still providing similar health benefits such as detoxification, pain relief, improved blood flow, and more relaxed muscles. [/wc_box] Differences Between Traditional and Infrared Saunas The main difference between traditional and infrared saunas lies in the type of heat they use. This leads to a few key distinctions such as the humidity level in the room, the temperature level, and how quickly the room heats up. Traditional saunas produce high levels of humidity due to the water being poured onto hot stones, while infrared saunas have low humidity levels since they don’t use steam. Though traditional saunas can reach higher temperatures, both types are considered safe with proper usage. Another key difference is that traditional saunas typically take longer to heat up (around 30-40 minutes) compared to infrared saunas which only take about 10-15 minutes. Additionally, some people may find it difficult to breathe in a traditional sauna due to the excessive heat and heavy steam, making an infrared sauna a more comfortable option for those with respiratory issues. Both traditional and infrared saunas offer unique experiences with similar benefits for our health and well-being. If you prefer a hotter and more humid environment, a traditional sauna may be the best option. On the other hand, if you want a less intense heat without all the steam, an infrared sauna may be the better choice. Ultimately, it comes down to personal preferences and which type of sauna best suits your needs. Turn Up the Heat For centuries, people have used heat to relax, unwind, and treat various health conditions. From traditional saunas to modern infrared saunas, which are becoming increasingly popular around the world, many are discovering the healing power of heat. Saunas offer potential health benefits that go beyond basic relaxation. From stress reduction to improved immunity and detoxification, incorporating regular sauna sessions into your wellness routine may help contribute to a healthier and happier lifestyle. So, consider taking advantage of the healing power of heat and reap the rewards for both your mind and body. Note: Be sure to speak to your doctor or other healthcare professional before starting sauna therapy. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Laukkanen, J. A., et al. (2018). Cardiovascular and other health benefits of sauna bathing: A review of the evidence. Mayo Clinic Proceedings, 93(8), 1111–1121. https://doi.org/10.1016/j.mayocp.2018.04.030 2. Cernych M, Satas A, Brazaitis M. Post-sauna recovery enhances brain neural network relaxation and improves cognitive economy in oddball tasks. Int J Hyperthermia. 2018;35(1):375–82. doi: 10.1080/02656736.2018.1504992
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These Are 6 of the Best Healthy Breakfast Foods
What you eat first thing in the morning can set the tone for your entire day. Eating healthy breakfast foods may help support cognitive function, mood, blood sugar maintenance, heart health, and quality of life. When people skip breakfast – or worse – eat an unhealthy breakfast high in fats and refined carbohydrates, studies show that their cognition doesn’t work as well¹ and they often come up short on important nutrients. Don’t let that be you! The key is having a healthy breakfast, which means including lean protein sources (salmon, eggs, low-sugar protein powder, etc.), nutrient-dense complex carbohydrates (whole grains, sweet potatoes), healthy fats in the form of nuts, seeds, fruits, and vegetables. Below are some easy, healthy breakfast foods to ensure your first meal of the day works for you, not against you. 6 Healthy Breakfast Foods to Help You Start the Day Off Right! Whole Grain Toast Say goodbye to blood-sugar spiking pastries and donuts that zap your energy and say hello to whole grain toast. High in fiber and complex carbohydrates, whole grain toast digests slowly and doesn’t rapidly raise blood sugar levels. Whole grains are also loaded with B vitamins, minerals, and healthy fats, which help fuel your brain and body. Be sure to choose bread that has no, or very little, added sugar, and/or try a sprouted grain bread for extra fiber and protein. Healthy breakfast on the go: Spread some organic almond butter on whole grain toast with a little sliced banana. Or try some mashed avocado with a little bit of lemon juice squeezed on it with a dash of sea salt or chili flakes. Avocado consumption was associated with better brain function in adults over age 60 in a 2021 nutrition study!² Nuts and Seeds Nuts and seeds are miniature treasure troves of nutrition, loaded with fiber, healthy fats, minerals, vitamins, and antioxidants. At breakfast time, they’re indispensable when enjoyed in moderate amounts. Be sure to consume them! Chia seeds, hemp seed, ground flaxseed, and walnuts are some of the greatest plant sources of anti-inflammatory omega-3 fatty acids, which are the best fats for your brain and the fats that most Americans are sorely deficient in. Any of them make a great addition to homemade granola or on top of oats and cereals. Some other notable nuts are Brazil nuts, which are a great source of selenium. Almond, cashew, and peanut butters make a great spread on toast, or addition to healthy muffins or smoothies. Healthy breakfast on the go: Grab a few Brazil nuts and enjoy them with a banana. Or pick up a nut-based, low-sugar energy bar from the health food store. Plain Greek Yogurt Plain Greek yogurt is a perfect breakfast food because of its high protein content and probiotic cultures. Greek yogurt’s calcium, protein, friendly bacteria, and additional nutrients are excellent for your health. The protein fuels your brain and its probiotics help to support your gut health, which is closely tied to brain health as the gut is lined with millions of neuron cells that communicate with your brain! Be sure to get plain Greek yogurt with no added sugar or a brand that’s sweetened with stevia. Low fat yogurt is recommended by the American Heart Association. It can be enjoyed with fresh fruit, over oats, and in smoothies. Healthy breakfast on the go: Layer plain Greek yogurt in a cup with low-sugar granola, berries, and perhaps a small amount of maple syrup, sprig of cinnamon, and teaspoon of vanilla. Berries Berries – blueberries, raspberries, strawberries, blackberries – with their rich flavonoids and low sugar are particularly good for the brain. Berries help to protect against age-related neurodegenerative health issues, and boost motor and cognitive function, as well as have anti-inflammatory properties. They’re also vasodilators, which is especially good for blood flow. Berry it up! Add them to whole grain pancakes, healthy muffins, on top of oatmeal and dry cereals, in Greek yogurt or a delicious smoothie. (However, if you have blood sugar issues, check with your doctor about your fruit consumption.) Healthy breakfast on the go: Bake healthy blueberry muffins with no refined sugar and grab one to go as you head out the door to enjoy at work with a cup of relaxing green tea. Eggs Having a quality protein like eggs in your first meal of the day helps to balance blood sugar levels, as well as supply your body with several important nutrients. Eggs are rich in an essential nutrient called choline, which your brain converts to acetylcholine, a neurotransmitter that supports healthy communication between brain cells. Choline has been shown to play an important role in cognitive function and memory.³ For an added health boost, cook your eggs on medium heat with olive oil (rich in monosaturated fats and antioxidants) or coconut oil (rich in brain-healthy medium-chain triglycerides). Healthy breakfast on the go: For a superpowered breakfast, toss some veggies into your scrambled eggs. Spinach, bell peppers, broccoli, zucchini, kale, mushrooms, and/or onion all add fiber, nutrients, and flavor to your meal. Oats Whole oats are full of nutrients, antioxidants, and beta-glucan fiber. They’re also naturally gluten free. They help to stabilize blood sugar levels and promote satiety. In terms of brain health, they’re loaded with gamma-aminobutyric acid (GABA), an amino acid that helps to calm electrical activity in the brain. Some research indicates that GABA may have a calming effect, helping to reduce anxiousness. Enjoy a nice bowl of porridge or oatmeal (with no added sugar). Add a little protein power for some extra nutrition. Rolled oats also are great in muffins, granola, and overnight oats. Healthy breakfast on the go: Make overnight oats with organic rolled oats, chia seeds, plant milk of your choice, plain Greek yogurt, and vanilla extract. Add toppings to taste. Combine in a mason jar or bowl and refrigerate overnight for a delicious morning meal. Fuel Your Day Learning to fuel your body and mind with your first meal of the day can be creative and fun. Take these healthy breakfast foods and build on them. It’s a wonderful health gift to give to yourself each morning. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: Ishizuka, R., Otaki, N., Tai, Y., Yamagami, Y., Tanaka, K., Morikawa, M., Iki, M., Kurumatani, N., Saeki, K., & Obayashi, K. (2023). Breakfast skipping and declines in cognitive score among community-dwelling older adults: A longitudinal study of the HEIJO-KYO cohort. Journal of Geriatric Psychiatry and Neurology, 36(4), 316–322. https://doi.org/10.1177/08919887221135551 Cheng, F. W., Ford, N. A., & Taylor, M. K. (2021). US older adults that consume avocado or guacamole have better cognition than non-consumers: National Health and Nutrition Examination Survey 2011–2014. Frontiers in Nutrition, 8, 746453. https://doi.org/10.3389/fnut.2021.746453 Poly, C., Massaro, J. M., Seshadri, S., Wolf, P. A., Cho, E., Krall, E., Jacques, P. F., & Au, R. (2011). The relation of dietary choline to cognitive performance and white-matter hyperintensity in the Framingham Offspring Cohort. The American Journal of Clinical Nutrition, 94(6), 1584–1591. https://doi.org/10.3945/ajcn.110.008938
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Perimenopause vs Menopause: Best Tips for Symptom Relief in Both Stages
Until recently, menopause has been culturally perceived as a shameful event in a woman’s reproductive life. Even in medicine, it has been a neglected area of study with most medical schools and residency programs lacking menopause education. Thankfully, menopause stigma has lessened, and education and awareness are growing. It’s not surprising though that there’s still a lot of confusion about this important phase of a woman’s reproductive life. In particular, confusion remains about how perimenopause and menopause differ. Part of the same overall reproductive life transition, perimenopause and menopause have unique features and symptoms. Here’s an overview of the differences between perimenopause and menopause for women so that you can understand your reproductive life phases better and take better care of your health. (Men, this is for you too! It’s helpful for us all to understand what happens in a woman’s body.) What Is Perimenopause? Perimenopause is a natural phase in a woman’s reproductive life. It literally means “around” or “near” menopause. Hence, perimenopause is the transitional phase before menopause occurs. Menopause marks the end of a woman’s reproduction. Perimenopause begins with the onset of irregular periods and ends after a woman has gone 12 consecutive months without a period. Statistical research shows that perimenopause usually begins around age 45,¹ but it can start earlier (as early as mid-30s) or later (as late as mid-50s) for some women. In terms of duration, perimenopause usually lasts 4 to 5 years. But again, it can vary. While some women can go through perimenopause within a few months, others may be symptomatic for as long as 8 years before menses stop completely. What Happens to You During Perimenopause? Perimenopause has two phases: an early phase and a late phase. During the early phase of perimenopause, your estrogen levels start to fluctuate, which causes fluctuations in progesterone. It’s marked by changes in your menstrual flow and in the length of your period. In the late stages of perimenopause, estrogen levels start to decline significantly. You’ll begin missing periods as ovulation becomes irregular and eventually stops. Without adequate estrogen, you’ll likely experience vaginal dryness. You may have pain during intercourse as the lining of your vagina thins. You may begin to have hot flashes. These occurrences usually start about 6 months before your last period. The symptoms can last from 6 months to 5 years after the onset of menopause. You might experience any of the following symptoms during perimenopause: Night sweats Sleep problems Mood changes Irregular periods Vaginal dryness Pain during intercourse Hot flashes Mental fog Fatigue Breast soreness Dry skin/acne Hair loss Headaches and dizziness Joint pain and muscle tension What Is Menopause? Menopause marks the end of your reproductive life. The name menopause is derived from the Greek words pausis (pause) and men (month). You’re considered to have reached menopause when you’ve gone a full 12 months without a menstrual period. It occurs naturally after your ovaries stop producing eggs. As you enter menopause, your ovarian production of estrogen and progesterone declines until it eventually stops altogether. Once menopause is reached, you become postmenopausal for the remainder of your life. The average age of menopause in the U.S. is 51, but the range is between 45 and 58. In some cases, a woman may enter menopause prematurely. The causes of early and premature menopause aren’t always known. More often, early menopause is a result of medical treatments such as surgical removal of the ovaries or uterus or chemotherapy or pelvic radiation. Menopause is no doubt a critical phase in a woman’s life because multiple areas of health are impacted, and symptoms can be very challenging. What Are the Symptoms of Menopause? Many of the symptoms of perimenopause continue or increase in menopause. Research² shows that vasomotor (affecting the narrowing and widening of the blood vessels) symptoms are the most commonly experienced symptoms during menopause. Approximately 75% and up to 80% of women experience: Hot flashes Night sweats Palpitations Migraines Approximately 50% to 75% of women experience vaginal and urinary problems. As mentioned, with the estrogen loss, your vaginal lining thins and becomes less elastic, which may cause dryness, burning, and irritation. This may become even more pronounced in menopause as ovarian estrogen production ceases. You may also experience greater frequency and urgency of urination. Low estrogen increases the risk of vaginal and urinary tract infections as pH changes occur in the vagina and urinary tract reducing the good bacteria that help keep infectious bacteria in check. Your brain has estrogen receptors in a variety of regions. These areas regulate cognition and mood. Decreased estrogen may cause any of the following: Anger or irritability Feelings of anxiousness; tension Low mood Loss of concentration Low self-esteem; loss of confidence Low libido Most concerningly, the loss of estrogen and progesterone in menopause may increase your risk of: Sleeplessness Bone loss Abdominal weight gain Heart health issues Brain health problems Menopause Symptom Relief It’s not all doom and gloom! There are many measures you can take to reduce the symptoms of perimenopause and menopause including any of the following: 1. Estradiol Cream If you’re experiencing vaginal pain or dryness, or an increase in vaginal or urinary infections, talk to your doctor about trying a topical estradiol cream. It replenishes estrogen to these areas, which can reverse the conditions and is considered to be safe. 2. Hormone Replacement Therapy One of the most effective ways to counter symptoms associated with perimenopause and menopause is to start hormone replacement therapy (HRT). Its risks were overstated in past years due to a flawed conclusions drawn from longitudinal research. There are still risks, particularly for women who’ve had breast health issues, but not as great as once thought. HRT can help protect against bone loss and reduce vasomotor symptoms, research³ shows. Some women choose to take bioidentical hormone replacement therapy, which are compounded from plant hormones. However, they aren’t regulated by the FDA. Talk to your OB/Gyn or medical doctor to learn more. 3. Natural Menopause Relief Herbal remedies and nutritional supplements may help to minimize hot flashes, boost mood, support bone health, or help with other issues. Alternative medicine such as acupuncture may help with symptoms. Discuss options with your medical doctor. Make Changes to and Improve Lifestyle Making some lifestyle adjustments and adding activities can go a long way for minimizing symptoms for both perimenopause and menopause. They also tend to make you healthier! Try any of the following: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Exercising regularly. This can help boost mood, reduce hot flashes, and promote restful sleep. Be sure to incorporate strength-training exercises to help protect against bone loss as well. Eat lots of fruits, vegetables, legumes, and whole grains. Rich in phytoestrogens (plant compounds with estrogen-like properties), eating lots of these foods can help reduce hot flashes. Eat calcium-rich and vitamin D-rich foods or take a natural menopause supplement - like BrainMD's Menopause Essentials+. These nutrients are needed to maintain your bone health. Yogurt, spinach, kale, tofu, beans and sardines are examples of calcium-rich foods. Salmon and trout are rich in vitamin D. Stay hydrated. Estrogen loss can be dehydrating and drinking water can keep bloating associated with hormonal changes to a minimum. Eat plenty of protein-rich foods. Your body needs it to maintain muscle mass. If you are doing strength training, your body needs more protein to build muscle. Reduce or eliminate consumption of spicy food, caffeine, chocolate, sugar, fatty foods, refined carbs, and alcohol. They’re inflammatory and can make hot flashes worse. Incorporate a mindful practice like yoga or meditation or walks in nature. Take time to enjoy hobbies or read a book. These activities can help ease anxious feelings. Practice good sleep hygiene; take a natural sleep supplement. [/wc_box] Postmenopausal Life It’s important to remember that while the end of your reproductive cycle is challenging and indeed a milestone in aging, it’s also a beginning to a new and wonderful chapter of life. Many women experience increased happiness and productivity during this phase of life as they can focus on their own needs, desires, and interests. Note: 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 Menopause Essentials+ and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Gold, E. B. (2011). The timing of the age at which natural menopause occurs. Obstetrics and Gynecology Clinics of North America, 38(3), 425–440. https://doi.org/10.1016/j.ogc.2011.05.002 2. Peacock, K., Carlson, K., & Ketvertis, K. M. (2023, December 21). Menopause. In StatPearls [Internet]. Treasure Island, FL: StatPearls Publishing. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK507826/ 3. Harper-Harrison, G., Carlson, K., & Shanahan, M. M. (2024, October 6). Hormone replacement therapy. In StatPearls [Internet]. Treasure Island, FL: StatPearls Publishing. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK493191/
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10 Ways Inner Work Can Bring Peace and Purpose to Your Life
When was the last time you did outer work? Outer work may involve consistent exercise, proper nutrition, and quality sleep. These healthy lifestyle factors address the physical elements of existence. However, there are also emotional, psychological, and spiritual aspects to consider. So, when was the last time you did inner work? Inner Work The phrase “inner work” might initially deter some people since it conjures images of mystical trances or therapies such as hypnotism. The thought of doing “work” on one’s personality and psyche might be a tough sell for some. Though it may feel uncomfortable at first, inner work can bring about insight, inspiration, and personal growth. Inner work is frequently overlooked in daily life. Perhaps this is because it’s often easier to evaluate physical results than emotional or psychological progress. Also, in a society preoccupied with physical appearance, outer work typically takes precedence over inner work in daily routines. At its core, inner work is the process of getting to know yourself. It’s a form of introspective self-care where you can help yourself let go of harmful attachments, habits, people, and thoughts. Negative Thoughts Beliefs are powerful. Sadly, 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, negative self-talk 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. Overcoming negative self-talk is just one of many types of inner work you can do. Here are some helpful ways for you to become more mindful of your inner life… 10 Ways Inner Work Can Bring Peace & Purpose to Your Life 1. Just Breathe Relaxation techniques can help you gain better control over stress and worry. Deep breathing is an effective therapy that can be done anywhere, anytime! Take deep breaths and let your mind and body start to relax. A simple exercise to reduce stress is breathe in for 8 seconds; hold it for 8 seconds; breathe out for 8 seconds, and then hold it for 8 seconds. Repeat 4 times. Try it. You should feel more focused and relaxed almost immediately. 2. One-Page Miracle Clear and focused objectives are essential to achieving goals. The One-Page Miracle is a powerful exercise that can make a dramatic difference in your life. Here are the simple steps: On a piece of paper, write down the specific goals for each area of your life, including your health (physical, emotional, and spiritual), relationships, work/school, and finances. Post it where you’ll see it every day. Ask yourself, “Is my behavior today getting me what I want?” Focusing on what’s important to you daily may make it easier for you to attain your goals. 3. Soothing Tunes Listening to music raises dopamine levels, which can increase pleasurable feelings, improve mood, boost energy, and help with focus and concentration. Remaining in a relaxed 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 boost mood, gratitude, motivation, and inspiration. 4. Visit a Haven Choose a haven – a place where you feel comfortable and that you can imagine with all your senses. If it’s the beach, visualize the ocean, feel the sand between your toes, and the warm sun on your skin. Your haven can be any real or imaginary place where you’d like to spend time. During each session, choose one goal to work on. Stay with that goal until you can imagine yourself reaching it, going through each of the steps required to attain it. Begin to envision yourself not as you are, but as you want to be. Spend at least 20 minutes a day on this refueling, life-changing exercise. You might be amazed at the results. 5. Practice Mindfulness One of the best ways to achieve a state of calm is with mindfulness. Well-designed human studies show that daily mindfulness can help improve your brain.¹ Yoga, tai chi, and other mindfulness exercises can help reduce anxious and depressive thoughts and increase focus. Many people think that yoga is just stretching. While stretching is certainly involved, yoga can help decrease stress. As with exercise, start with short periods of 5 or 10 minutes and work your way into longer sessions. 6. Write It Down The process of journaling gives stressful thoughts a place to live other than your brain. Once those concerns have been expressed, they often lose their intensity and urgency, which will help you mentally relax. Writing in your journal 10 minutes before you go to bed can help relieve the worries of the day and put you in a restful state of mind. 7. Strong Connections Social connections can significantly affect your brain,² mood, 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. Surround yourself with people who are happy, upbeat, kind, and who challenge you to be the best version of yourself. 8. Practice Gratitude Did you know that practicing gratitude actually makes your mind work better? People who express gratitude on a regular basis are healthier, more optimistic, make more progress toward their goals, have a greater sense of well-being, and are more helpful to others. Write down three things you’re grateful for every day. Then, experience the joy that gratitude can bring. 9. Daily Meditation Make time for yourself every day. Taking breaks for meditation and relaxation provides benefits for both your physical and mental health. Spending just 15 minutes alone may refresh your mind. Clearing your mind and slowing your breathing can help restore inner calm. Repeating simple words like “May I be safe and secure” can increase positive emotions and decrease negative ones. Loving Kindness Meditations (LKM) can reduce pain and improve other mental health challenges. 10. Reach Out for Help Though isolating yourself during tough times may feel like the safest option, closing yourself off from the world can intensify negative feelings. Resist the urge to shut out the individuals who can offer you encouragement and support. Reach out to friends and family and let them know when you’re emotionally overwhelmed. Seek professional help if necessary, but don’t fight your battles alone. Find Your Quiet Place A foundational element of inner work is seclusion. To clear your mind and attain a peaceful state, it’s important to shut out external distractions. This includes turning off TVs, cell phones, and other devices. Also, it’s important to get away from loud traffic, noisy neighbors, or screaming kids. It might be best to find a place of solitude away from your home, at a park or other outdoor area. Inner work can be a journey of self-discovery that allows you to look at your life honestly and objectively. There may be highs and lows along the way, but don’t give up. Many have found this process to be freeing and rewarding...even life-changing. You may find that the results are well worth the investment, so set aside some time to focus on yourself today. At BrainMD, we’re dedicated to providing the highest purity nutrients so you can do the things you love. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Khoury, B., Lecomte, T., Fortin, G., Masse, M., Therien, P., Bouchard, V., Chapleau, M.-A., Paquin, K., & Hofmann, S. G. (2013). Mindfulness-based therapy: A comprehensive meta-analysis. Clinical Psychology Review, 33(6), 763–771. https://doi.org/10.1016/j.cpr.2013.05.005 2. Holt-Lunstad, J. (2024). Social connection as a critical factor for mental and physical health: Evidence, trends, challenges, and future implications. World Psychiatry, 23(3), 312–332. https://doi.org/10.1002/wps.21224
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Peak Energy: How to Get Clean Energy Without the Crash!
As you go about your day, do you ever wish you had more energy? You aren’t alone. Unfortunately, many of the things people do to boost their focus and energy end up backfiring. These include drinking caffeinated beverages and sugary energy drinks. Unhealthy Ways to Boost Energy Caffeine Caffeine consumption has significantly increased over the past decades. Intakes of more than two cups a day can have detrimental side effects. While caffeine can provide a temporary increase in alertness, excessive caffeine consumption can constrict blood flow to your brain and many other organs. Energy Drinks Energy drinks – which contain high amounts of caffeine, sugar or artificial sweeteners, and other stimulants – can provide a temporary energy boost, which is inevitably followed by an energy crash. Since they fail to fuel the body’s natural energy processes, the effects of these beverages are typically short-lived and may cause serious issues for the brain and body. If you struggle with low or inconsistent energy throughout the day, it’s a good idea to avoid these unhealthy sources of energy. Instead, consider clean, long-lasting energy from high-purity supplements like BrainMD’s new… Peak Energy Amplify endurance, sharpen focus, and boost mental + physical performance with BrainMD’s Peak Energy.* This advanced, fast-acting formula helps sustain focus and provides long-lasting energy without a crash.* Peak Energy Ingredients PeakATP® 400 mg A researched and patented form of Adenosine 5’Triphosphate (ATP) Disodium, PeakATP® is structurally identical to the body’s ATP, which is utilized by all the cells for energy. ATP is important during physical activity, especially high-intensity workouts. PeakATP® provides a sustainable source of energy that directly fuels working muscles when they need it most. Benefits of PeakATP®: Supports blood flow Helps with muscle activation* Supports total strength* Lessen muscular fatigue* Increases post-exercise ATP levels* Mitigates cognitive issues* Promotes recovery* Enfinity® Paraxanthine 200 mg Paraxanthine is a metabolite of caffeine in the human body. Enfinity® Paraxanthine stimulates the central nervous system and contributes to many of the benefits that come from caffeine intake. Despite the widespread consumption of caffeine, only an estimated 30% of people metabolize caffeine efficiently. When it comes to energy, Enfinity® Paraxanthine produces more consistent results than caffeine without the undesirable side effects. Benefits of Enfinity® Paraxanthine: Supports sustained attention* Helps with short-term memory* Mitigates mental fatigue* Bolsters cognitive function* Sharpens reasoning and response time* Boosts cognitive performance/function* Produces powerful thermogenic effects* Who Can Benefit from Peak Energy? Everyone: Peak Energy provides the body with the clean energy it needs to power through even the toughest days.* Although caffeine can have a similar effect on the body, the powerful properties of PeakATP® and Enfinity® Paraxanthine work together to produce an impact that’s similar to caffeine but without the jitters and unwanted side effects.* Athletes: Peak Energy contains a powerful, well researched ATP supplement for athletes.* One study¹ looked at the effects of ATP supplementation on postexercise ATP levels in 42 healthy males. Oral ATP supplementation was provided in doses of 400 mg for 2 weeks prior to exercise sessions. The study concluded that oral ATP could help prevent exercise-induced declines in ATP and its metabolites, which can help enhance peak power and muscular excitability. Those Looking to Quit Caffeine: Caffeine is used by more than 90% of adults² on a regular basis with most of them consuming more than 200 mg daily. As the main metabolite of caffeine in humans, paraxanthine has many of the same properties, and offers similar benefits, as caffeine. Studies have found that paraxanthine has an improved safety profile over caffeine and has low abuse liability³ and anxiolytic (produces feelings of anxiousness) activity. One study found that in both sedentary and active individuals between 7 to 65 years old, oral ATP supplementation helped reduce fatigue, increase muscle strength,⁴ and enhance cardiovascular health. People Who Want to Boost Their Energy During Workouts: Many people use pre-workout powders that contain significant levels of caffeine (upwards of 300 mg). PeakATP® and Enfinity® Paraxanthine provide caffeine-like benefits regardless of activity levels. In fact, studies have shown fewer negative consequences for individuals who use supplements with these ingredients as opposed to consuming caffeine. Individuals Seeking to Strengthen Their Cardiovascular Health: Various studies looking at the impact of paraxanthine on athletic performance have suggested that it may help support cardiovascular health. Studies indicate that paraxanthine has less cardiovascular side effects⁵ in comparison to caffeine. Similarly, the impact of oral ATP has been shown in studies to enhance cardiovascular health⁶ in individuals of varying ages and athletic abilities. Peak Energy FAQ [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Why should I take Peak Energy? Peak Energy works to stimulate the nervous system and helps enhance energy levels in the body.* Taking Peak Energy can help improve physical performance during high intensity activities or assist in providing a much-needed boost in energy, which may have a similar effect to caffeine but without the side effects.* In conjunction with a healthy lifestyle, taking Peak Energy as suggested may help support energy levels while also sharpening focus and memory.* How do I take Peak Energy? Peak Energy is available in both capsule and powder forms: Capsule Form Adults take one capsule, but not more than 2 capsules, per day. Powder Form (Natural Blackberry Flavor) Adults mix 1 scoop of powder into 6-8 ounces of water and drink once a day. For best results, do not consume within 4 hours of bedtime. Peak Energy is not recommended for use with caffeine or other stimulants. Can this product make me dependent or addicted? The natural ingredients in Peak Energy, PeakATP® and Enfinity® Paraxanthine, aren’t habit-forming. Does Peak Energy contain any allergens? No. Peak Energy is a natural supplement and is free from corn, dairy, eggs, nuts, soy, sugar, and yeast. Also, it’s vegan and gluten-free. What other BrainMD products complement or enhance the effectiveness of this supplement? Peak Energy can be taken with many other BrainMD supplements including Advanced Blood Flow to increase circulation, and Omega-3 Power to support brain and heart health. [/wc_box] "Peak Energy is a breakthrough in clean, sustained energy. This unique formula fuels your brain and body without the crash, helping you stay focused, strong, and productive all day.” - Daniel G. Amen, MD Live Life at the Peak! Peak Energy provides generous doses of proprietary ingredients PeakATP® and Enfinity® Paraxanthine for improved blood flow and muscle strength as well as support for attention, memory, and overall cognition.* Having sufficient levels of these potent ingredients can help fight fatigue and keep you energized throughout the day!* Available in both capsule and powder forms, Peak Energy is a high-quality ATP supplement that’s clean, effective, and safe.* Try Peak Energy 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 Peak Energy and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Purpura, M., Rathmacher, J. A., Sharp, M. H., Lowery, R. P., Shields, K. A., Partl, J. M., Wilson, J. M., & Jäger, R. (2017). Oral adenosine-5'-triphosphate (ATP) administration increases postexercise ATP levels, muscle excitability, and athletic performance following a repeated sprint bout. Journal of the American College of Nutrition, 36(3), 177–183. https://doi.org/10.1080/07315724.2016.1246989 2. Meredith, S. E., Juliano, L. M., Hughes, J. R., & Griffiths, R. R. (2013). Caffeine use disorder: A comprehensive review and research agenda. Journal of Caffeine Research, 3(3), 114–130. https://doi.org/10.1089/jcr.2013.0016 3. Szlapinski, S. K., Charrette, A., Guthrie, N., & Hilmas, C. J. (2023). Paraxanthine safety and comparison to caffeine. Frontiers in Toxicology, 5, Article 1117729. https://doi.org/10.3389/ftox.2023.1117729 4. González-Marenco, R., Estrada-Sánchez, I. A., Medina-Escobedo, M., Chim-Aké, R., & Lugo, R. (2024). The effect of oral adenosine triphosphate (ATP) supplementation on anaerobic exercise in healthy resistance-trained individuals: A systematic review and meta-analysis. Sports, 12(3), 82. https://doi.org/10.3390/sports12030082 5. Yoo, C., Xing, D., Gonzalez, D. E., Jenkins, V., Nottingham, K., Dickerson, B., Leonard, M., Ko, J., Lewis, M. H., Faries, M., Kephart, W., Purpura, M., Jäger, R., Wells, S. D., Liao, K., Sowinski, R., Rasmussen, C. J., & Kreider, R. B. (2024). Paraxanthine provides greater improvement in cognitive function than caffeine after performing a 10-km run. Journal of the International Society of Sports Nutrition, 21(1), 2352779. https://doi.org/10.1080/15502783.2024.2352779 6. Jäger, R., Purpura, M., Rathmacher, J. A., Fuller, J. C., Jr., Pitchford, L. M., Rossi, F. E., & Kerksick, C. M. (2021). Health and ergogenic potential of oral adenosine-5′-triphosphate (ATP) supplementation. Journal of Functional Foods, 78, 104357. https://doi.org/10.1016/j.jff.2021.104357
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Did You Know That Saffron Can Make You Happy?
What makes you happy? Is it a place you often visit? Or chatting with a friend for hours on end? Or is it a favorite food or activity? Many things can provide happiness in our lives. Unfortunately, there are also many things that can steal our happiness. Though everyone has their ups and downs in life, some people get stuck in a rut and need help getting out. If you struggle with maintaining your focus and mood or just want to have more happiness in your life, you might consider trying BrainMD’s new mood-boosting saffron supplement, Happy Saffron Plus. BrainMD's Happy Saffron Plus This breakthrough nutraceutical formula was scientifically designed to promote a positive mood. It brings together nutraceutical preparations of the two most traditionally revered “happiness herbals” – saffron flower extract and curcumin from the turmeric root – with zinc, a mineral essential for life and vital for positive mood. Why You Need It In the U.S., nearly 1 in 5 people endure serious mood problems¹ and at least 1 in 4 experience significant feelings of anxiousness. Happy Saffron Plus was developed from clinical research with three nutraceuticals for brightening mood, coping with anxious feelings, and enhancing focus while under mental strain. Benefits of Happy Saffron Plus Based on the most current research, this supplement combines three potent nutraceutical ingredients to provide maximum mood support. Based on considerable clinical and other scientific research, this formula offers: Powerful support for positive mood Increased capacity for coping with anxiousness Enhanced alertness under stress What’s in Happy Saffron Plus? Here are the 3 ultra-pure, high-potency ingredients found in Happy Saffron Plus: 1. affron® Standardized Saffron Extract. Saffron has been the happiness spice in the Middle East for at least 2600 years. Modern clinical benefits fully support the traditional reverence for saffron. affron® is a water-extracted saffron concentrate standardized for its most active constituents. This extract has performed extremely well for improving mood and anxiousness, not just in adults but in adolescents, in clinical trials at a dose of 28 mg per day. 2. Longvida® Optimized Curcumin Extract. The turmeric root parallels saffron as an Asian happiness herbal for at least 2600 years. Curcumin is the molecular complex from turmeric root that improves mood. This Longvida® ingredient features excellent absorption² of curcumin and has worked well in clinical trials at 400 mg per day or higher. 3. Zinc, as Glycinate. This mineral is essential for the functioning of at least 300 enzymes essential for our life processes, and about 2000 different human proteins in all. People with mood problems typically have low blood levels and supplementing with zinc often enhances mood. The combination of zinc with affron® saffron and Longvida® curcumin has the potential to elevate mood, perhaps even in individuals who don’t feel they have a mood problem. All three of these ingredients are documented to improve mood in controlled human clinical trials. Happy Saffron Plus FAQ [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] How do I take Happy Saffron Plus? We recommend adults take 3 capsules daily between meals. Can children take this product? Children ages 4-18 years can take 1 capsule per 40 pounds body weight, a maximum of 3 capsules daily. Does this supplement contain allergens? It is free from dairy, gluten, sugar, corn, nuts, eggs, yeast, and artificial flavorings or colorings. It does contain very small levels of soy (non-GMO). Is Happy Saffron Plus suitable for vegans? Yes. Happy Saffron Plus is suitable for vegans, especially those seeking to improve their mood. Is it possible to get hooked on this product? As with other BrainMD products, this is a dietary supplement, not a drug. It isn’t habit-forming. I’m already taking a different BrainMD mood product. Do I need to discontinue that product before taking Happy Saffron Plus? No. Happy Saffron Plus can be used in conjunction with any of BrainMD’s mood supplements. [/wc_box] Health & Happiness Happier people tend to be healthier, live longer, have better relationships, and experience more success in life. Boost your bliss with Happy Saffron Plus. At BrainMD, we’re dedicated to providing the highest purity nutrients and standardized herbal ingredients to support your mood, focus and overall well-being. For more information about Happy Saffron Plus and our full list of supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. National Institute of Mental Health. (n.d.). Prevalence of mental illnesses. National Institute of Mental Health. https://www.nimh.nih.gov/health/statistics/mental-illness 2. Kuszewski, J. C., Wong, R. H. X., & Howe, P. R. C. (2018). Can curcumin counteract cognitive decline? Clinical trial evidence and rationale for combining ω-3 fatty acids with curcumin. Advances in Nutrition, 9(2), 105–113. https://doi.org/10.1093/advances/nmx013
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How to Be More Mindful of Your Brain and Put Your Mental Health First
You've probably heard the term "mindfulness." It's one of the best ways to achieve a state of calm. Mindfulness practices, such as yoga and tai chi, can help reduce anxious and depressive thoughts and increase focus and relaxation. Mindfulness also can help protect your brain and optimize brain function. As the organ responsible for everything you are and everything you do, it's always smart to be more mindful of your brain. More…brainful. If you’re looking to optimize your wellness, here are 12 natural ways to improve your health by putting your brain first… 12 Ways to Remain in a Brainful State of Mind 1. Know Your Brain Type Just as identifying your abilities, interests, and skills can help you become a more well-rounded person, knowing your Brain Type can help you better understand who you are and why you do what you do. In addition to making you more mindful of your brain, these insights can potentially impact your future career and relationships in significant ways. 2. Mindful Mentality One of the best ways to achieve a state of calm is with mindfulness. Mindfulness exercises can help reduce mood issues and increase well-being. Well-designed human studies show that daily mindfulness can help lessen stress¹ and improve overall brain health. 3. New Normal Perhaps you've recently experienced lifestyle changes that have impacted your focus, sleep, and mood. Or, maybe the unique stressors of these uncertain times have impaired your ability to cope, making you feel completely overwhelmed much of the time. You can’t stop what’s happening around the globe, but you can change what’s going on inside your brain to prevent fear from dominating your life. 4. Daily Routine An effective routine is to begin each morning by saying a positive affirmation 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. 5. Self-care Basics 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 holds a great deal of significance when it comes to your personal health. In fact, how you treat your body and brain may well determine your ability to function in an increasingly stressful world. 6. Strong Connections Social connections can significantly affect your brain, mood, and physical health.² The health habits of the people you spend time with can have a dramatic impact on your own health. It’s wise to surround yourself with people who are happy, upbeat, kind, and who challenge you to be the best version of yourself. 7. Avoid Unhealthy Foods Proper nutrition is essential to optimal brain function. Unfortunately, the standard American diet is filled with toxic foods that increase your risk for mental and physical problems, as well as issues with your focus, mood, and memory. Many of these unhealthy foods are: Highly processed Pro-inflammatory Pesticide sprayed Artificially colored and sweetened High glycemic Low fiber Laden with hormones Tainted with antibiotics In place of these harmful foods, be sure to eat a healthy diet…one that includes lean protein, high fiber, and healthy fats. Also, it’s recommended that you eat 9 servings of fruits and vegetables every day. 8. Physical Activity Physical activity is perhaps the single most important thing you can do to keep your brain healthy. Exercise can boost blood flow, deliver oxygen and other nutrients to the brain, and may increase your levels of dopamine. Walking at a brisk pace can help you clear your mind, decrease feelings of anxiousness, improve your mood, and burn some calories all at the same time. 9. Get Restful Sleep Anything that disrupts your natural sleep pattern, like excessive caffeine, alcohol, or video game playing, can have adverse effects on your ability to perform tasks at work, school, or home. Insufficient and inconsistent sleep can increase irritability, moodiness, and poor judgment. To remain at the top of your game, and to be more mindful of your brain, be sure to get 7 to 9 hours of sleep each night. 10. Memory Support One of the best ways to support your memory is to set aside some time every day for new learning. Examples: 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. Researchers emphasize that the “use it or lose it” principle applies to the brain,³ so be intentional about learning new things. 11. Mood and Stress Relief Often, there’s a correlation between being stressed out and experiencing occasional anxious thoughts or bouts of low mood. Stress can negatively affect your mood and keep your brain stuck in fight-or-flight mode. Also, stress can adversely impact the way your brain and body function, so it’s important for you to implement effective coping strategies. 12. Practice Gratitude Research suggests that focusing on gratitude helps to calm the deep limbic areas and enhance the other judgment centers of your brain. People who express gratitude on a regular basis are healthier, more optimistic, make better progress toward their goals, have a greater sense of well-being, and are more helpful to others. Practicing gratitude first thing in the morning can improve your mood and promote feelings of contentment throughout the day. Be More Mindful of Your Brain Among the many benefits of practicing mindfulness is that it can help reduce stress and induce a state of calm. Also, it may increase your joy and give you a greater sense of purpose in life. Applying these practical tips can help you become more mindful of your brain. Take a few minutes and try one today! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: American Psychological Association. (n.d.). Mindfulness meditation: A research-proven way to reduce stress. Retrieved November 20, 2024, from https://www.apa.org/topics/mindfulness/meditation Martino, J., Pegg, J., & Frates, E. P. (2017). The connection prescription: Using the power of social interactions and the deep desire for connectedness to empower health and wellness. American Journal of Lifestyle Medicine, 11(6), 466–475. https://doi.org/10.1177/1559827615608788 Cheng, M.-F. (2017). Adult neurogenesis in injury-induced self-repair: Use it or lose it. Brain Plasticity, 2(2), 115–126. https://doi.org/10.3233/BPL-160030
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These Are the Best Health Benefits of Playing Tennis and Other Racquet Sports
Spring has sprung! Now that the days are getting longer and temperatures are getting warmer, many are heading outside to ramp up their physical fitness. Engaging in physical activity is important for everyone, especially for those who’ve lived a sedentary lifestyle during the cold and dark winter months. Whether you enjoy hiking, biking, horseback riding or just taking a walk, being outdoors has an overall positive effect on vitality. One popular and accessible activity you might consider is tennis. Tennis Basics Classified as a racquet sport, tennis can be played competitively or for recreational enjoyment. It’s played by two people (singles) or four people (doubles). Tennis is a good way to maintain agility, fitness, and strength. It’s also a superb cardio sport that develops athleticism and superb hand-eye coordination. Health Benefits of Tennis Offering a wide range of health benefits, tennis: provides aerobic exercise¹ burns body fat improves muscle tone promotes healthy blood pressure and resting heart rate boosts metabolic function sharpens reaction times In addition to its physical benefits, tennis has many other advantages. Though tennis can be a physically demanding sport, it’s considered a non-impact sport. Tennis can be a great way to meet new people or spend more time with friends or family. It can be an enjoyable hobby that helps relieve stress. It’s also a versatile sport suitable for all ages and skill levels. Tennis Cautions If you’ve ever watched tennis live or on TV, you know that the sport requires stamina and excellent dexterity. This might not be the right sport for those who get winded quickly or have reduced mobility. The sport can come with other physical problems too, most famously “tennis elbow.” This condition may result from excessive playing or repetitive movement and involves irritation or swelling of the tendons in the elbow. Though the name specifically indicates the elbow, a player may also experience pain in their forearm or wrist. A tennis player may experience pain in their knees or back. They may have soreness in any number of muscle groups. Also, they may feel pain in their joints. Proper technique may help reduce the potential for injury, so working with a tennis instructor or experienced player might be a good idea if you’re just starting out with the sport. Also, if you have any pre-existing injuries, consider consulting a physical therapist or sports medicine specialist before hitting the court. Tennis Tips Though many people forget or skip this step, it’s important to warm up before you start volleying or begin a match. Stretching can help prevent tares, pulls, or other muscle pain. Releasing, or breaking down, your muscles is especially important after the cooldown phase of your workout, as it prevents the buildup of lactate and metabolites which can lead to muscle cramping, spasming, and soreness. Also, it’s vital to remain well hydrated, especially if you’re playing outside on a warm day. Drinking plenty of water – before, during, and after a workout – helps to prevent muscle cramping and lubricates your joints. Remaining well hydrated enables your muscles to work longer and harder before they feel tired, and this will help you build muscle. It’s important to stay physically fit, even on days you aren’t playing tennis. Working out (specifically weight training) can help keep your muscles strong and reduce the possibility of sustaining a serious injury. One of the most important tennis tips is to be mindful of pain. If you experience pain, hold off on playing until you’ve recovered and closely monitor the situation in case the pain returns. You can also switch to a less rigorous activity until you feel strong enough to resume playing tennis. Although tennis can be a great exercise and a lot of fun, it’s important not to overdo it! Other Racquet Sports to Try If tennis sounds a little too intensive, you might consider one of these racquet sports… Badminton A racquet sport that’s set up much like tennis, badminton isn’t as physically demanding as tennis. Badminton can be played in singles or doubles and requires some agility and good hand-eye coordination. Though there’s potential to injure yourself while running or lunging, the lightweight racquet probably won’t cause the same level of pain associated with tennis elbow. Also, getting hit with a shuttlecock (as opposed to getting beaned with a tennis ball) is unlikely to cause serious injury. Table Tennis (Ping-pong) Table tennis is a type of coordination exercise. It involves your cerebellum, the part of your brain that helps coordinate muscle activity. 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. In addition to providing exercise, coordination enhancement, and brain stimulation, playing table tennis can provide hours of fun with your family and friends. Dr. Daniel Amen has referred to table tennis as the world’s best brain sport. Other racquet sports include racquetball, squash, and pickleball. But Wait, There’s More… Health Benefits of Racquet Sports Here’s another reason to play racquet sports. A 2016 study in the British Journal of Sports Medicine² that followed more than 80,000 adults found that those who played tennis, table tennis, squash, and other racquet sports had the lowest risk of dying during the nearly decade-long research. Nutritional Support Any exercise or physical activity requires energy. To perform at your best, you need sufficient reserves of vitamins, minerals, and other nutrients. Without the proper nutrients, you may find it difficult to engage in activities that require sustained physical exertion. To prevent periods of low energy, it’s crucial to take the right dietary supplements. Every supplement regimen should include ultra-pure vitamins and nutrients that are proven essential for your health, energy levels, mental focus, and physical performance. At BrainMD, we’re proud to recommend… Brain & Body Power MAX Brain & Body Power MAX is for those who want a truly powerful dietary supplement system that provides superior memory and brain support.* It offers clinically significant levels of vitamins, minerals, omega-3s, concentrates of herbal and food plants, and other nutrients that support, promote, and enhance both brain and body.* This all-in-one supplement system makes it easy to stay healthy on the go with easy-to-carry packets for your purse or pocket.* For optimal benefit, we recommend taking 2 packets each day. Each packet of Brain & Body Power MAX contains: NeuroVite Plus Multivitamin (2 capsules) Over fifty vitamins, minerals, plant extracts, and other nutritional ingredients (all in their most active forms) combine to give you the clinically-proven groundwork for your supplement regimen in NeuroVite Plus Multivitamin.* NeuroVite Plus Multivitamin is also the only way to get Dr. Amen’s proprietary Brain Boosting Blend of brain-supporting nutrients.* Omega-3 Power (2 capsules) To operate at peak performance, a healthy brain, heart, and body require plenty of omega-3s.* MAX gives you greater levels of EPA and DHA with its double dose of Omega-3 Power. This fish oil concentrate provides a much higher potency than the typical fish oil product and undergoes the most advanced purification process in the industry to ensure safety.* Brain & Memory Power Boost (3 capsules) Brain & Memory Power Boost contains brain directed nutrients, grounded in solid clinical science to support healthy brain and memory performance.* With its all-star lineup of potent ingredients, Brain & Memory Power Boost promotes the brain’s basic functions including its energy, connectivity, and overall performance.* The Ball Is in Your Court As a general goal, aim for at least 30 minutes of some form of physical activity every day. Doing a coordination activity, like tennis, can improve your balance, processing speed, focus, and energy. It also can help you burn calories and just have fun. Try adding tennis, or another racquet sport, to your weekly exercise regimen! At BrainMD, we’re dedicated to providing the highest purity nutrients and standardized herbal ingredients to support your sleep and overall well-being. For more information about Brain & Body Power MAX, or our full list of supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Groppel, J. L., & Roetert, E. P. (1992). Applied physiology of tennis. Sports Medicine, 14(4), 260–268. https://doi.org/10.2165/00007256-199214040-00004 2. Oja, P., Kelly, P., Pedisic, Z., Titze, S., Bauman, A., Foster, C., Hamer, M., Hillsdon, M., & Stamatakis, E. (2017). Associations of specific types of sports and exercise with all-cause and cardiovascular-disease mortality: A cohort study of 80,306 British adults. British Journal of Sports Medicine, 51(10), 812–817. https://doi.org/10.1136/bjsports-2016-096822
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Anatomy of the Brain: How Well Do You Know Your Own Brain?
How well do you know your brain? As the executive control center of the entire body – and the supervisor of every thought, mood, memory, and action – your brain makes you who you are. Brain Basics Even though your brain makes up only about 2 percent of your body’s weight (about three pounds), it uses at least 20 percent of the calories you consume. It’s the consistency of soft butter and is housed in a hard skull that has many sharp ridges. A healthy brain helps improve decision-making, which can lead to better relationships, job performance, finances, physical health, and overall happiness. Since it runs everything in your life, let’s look at some of the different areas of your brain… Anatomy of the Brain: A Brief Tour of the Brain’s Main Regions The largest region of the human brain is the cerebral cortex, the wrinkly walnut-shaped mass that sits atop and covers the rest of the brain. The cerebral cortex has four main areas, or lobes, on each side of the brain: frontal, temporal, parietal, and occipital. Frontal Lobes – consist of the motor cortex, which oversees movement; the premotor cortex, which helps to plan movement; and the prefrontal cortex (PFC), which is considered the executive part of the brain. Temporal Lobes – which are located underneath your temples and behind your eyes, are involved in language, auditory processing, learning, memory, and emotion. They also interface with zones involved with mood stability, emotional reactions, fear perception, temper control, and assist with moving memories into long-term storage. Parietal Lobes – at the top side and back of the brain are the main centers for sensory processing (touch), perception, spatial orientation, and sense of direction. Occipital Lobes – which are located at the back of the cortex, are concerned primarily with vision and visual processing. In general terms, the front half integrates what the body’s senses take in. It then analyzes that information before planning and executing decisions. The back half (the parietal and occipital lobes and the back part of the temporal lobe) perceives one’s surroundings. As we take a closer look at the anatomy of the brain, here are some of the key zones that are housed within the four lobes: Prefrontal Cortex Within the frontal lobes, the prefrontal cortex is the most evolved part of the brain. It occupies the front third of the brain, behind the forehead. It’s divided into three sections: the dorsal lateral section (on the outside surface of the PFC), the inferior orbital section, (on the front undersurface of the brain), and the anterior cingulate gyrus, (which runs through the middle of the frontal lobes). The PFC is involved with: Focus Empathy Judgment, forethought Organization, planning Impulse control Learning from mistakes Our ability as a species to think, plan, use time wisely, and communicate with others is heavily influenced by this part of the brain. The PFC is responsible for helping you be goal-oriented,¹ socially responsible, and productive in every area of your life. The PFC continues to develop beyond puberty into late adolescence and even into the mid-20’s. The brain systems that drive you to seek out things that bring you pleasure and the PFC, which puts on the brakes when you’re about to engage in risky behavior, work in concert to create your self-control circuit. In a healthy self-control circuit, an effective PFC provides impulse control and good judgment while the deep limbic system offers an adequate dose of motivation so you can plan and follow through with your goals. This allows you to say no to alcohol, hot fudge sundaes, cigarettes, gambling, and many other bad behaviors. But what happens when the PFC isn’t working well? Problems in the PFC Think of the PFC as your boss at work. The evidence suggests that when the PFC is low in activity, it’s as if the boss is gone, so there’s little to no supervision and nothing gets done. On the other end of the spectrum, when the PFC works too hard, it’s as if the boss is micromanaging everyone and people are left with anxiety and worry. Decreased activity in the PFC has been associated with lack of forethought, poor judgment, impulse control problems, and poor internal supervision. It may be that when the PFC is underactive, it can create an imbalance in the reward system and cause you to lose control over your behavior. When this happens, you’re more likely to fall victim to your cravings. Prefrontal Cortex Tip: Keep your blood glucose balanced throughout the day with healthy snacks. Also, supplementing with standardized herbal extracts of green tea, ginkgo biloba, and Maritime Pine bark (Pycnogenol®) promote blood flow to the brain, which can help you make better decisions. Low blood sugar and blood flow are associated with poor impulse control, irritability, and bad decisions. Anterior Cingulate Gyrus Within the brain’s frontal lobes is an area called the anterior cingulate gyrus (ACG). The ACG is involved with attention, and when this part of the brain works normally, it allows us to move from one thought to the next. This has led some to refer to the ACG as the brain’s “gear shifter.” However, when the ACG is overactive, people tend to get stuck on negative thoughts or behaviors. This may include anxiety-provoking and depressive thoughts. When an overactive ACG is combined with excessive basal ganglia activity, people can get stuck on anxious thoughts. Also, when an overactive ACG is combined with too much activity in the deep limbic system, people can get stuck on negative or depressive thoughts. When ACG overactivity becomes worse with concentration, it usually means that as the person tried to focus on something, they become more anxious or more stuck on negative thoughts or behaviors. Many times, the harder they concentrate, the worse the problem becomes. Problems in the ACG People with ACG issues have difficulty shifting attention can get stuck in harmful behaviors, such as: Getting stuck on thoughts (obsessions) Getting stuck on behaviors (compulsions) Oppositional behavior Argumentativeness, uncooperativeness, tendency to say no Worrying Addictive behaviors (alcohol or drug abuse, eating disorders) Cognitive inflexibility Holding on to past hurts Road rage Anterior Cingulate Gyrus Tip: The nutrients 5-HTP, tryptophan, and vitamin B6 promote healthy serotonin activity to help the ACG work at its best. Basal Ganglia This set of large structures toward the center of the brain surround the limbic system. They’re involved with integrating feelings, thoughts, and movement, which is why we jump when we get excited or freeze when we become scared. The basal ganglia (BG) help to modulate motivation and are involved with feelings of pleasure and ecstasy (which is why drugs like cocaine and methamphetamines are believed to have strong effects on this part of the brain). Among other functions, the BG are involved in forming habits, but overactivity in this area of the brain is associated with increased anxiousness. When the BG are overactive, people tend to struggle with uncertainty and avoid conflict. With increased activity, there can be repetitive behaviors (such as tics,² nail-biting, and teeth grinding), and compulsions (such as excessive hand washing and checking locks). Basal Ganglia Tip: Supplements that may help with anxiousness include the calming neurotransmitter GABA; magnesium and l-theanine, which reinforce GABA; the B vitamins, especially vitamin B6; and certain standardized extracts of the herbals ashwagandha and saffron. Limbic System This highly influential, walnut-sized area is situated deep in the center of your brain. The limbic system (LS) influences problem solving, organization, and rational thought. From an evolutionary standpoint, the limbic brain is an “older” part of the brain, enabling humans to experience and express emotions, freeing them from primitive behaviors, and helping to develop the surrounding cerebral cortex. What is the LS? Thalamus is a large structure deep in the center of the brain that relays info to and from the outside world and your cerebral cortex Amygdala is an almond-shaped structure in the temporal lobes involved in emotions and fear responses Hippocampus is a seahorse-shaped structure that helps memories move into long-term storage Hypothalamus is the size of a pearl and controls brain chemicals that make you hungry, sleepy, exhilarated, angry, or unhappy Olfactory cortex is our sense of smell, which connects to emotional and memory centers When the LS is overactive, you’re likely to interpret neutral events through a negative filter. On the other hand, when this part of the brain is balanced, a positive interpretation of events is more likely to occur. Appetite and Sleep Your sleep and appetite cycles are controlled by the LS, especially the hypothalamus. Disruptions in the LS can negatively affect sleep and appetite, which may mean an inclination toward too much or too little of either. LS structures are also intimately involved with bonding and social connectedness. We’re social animals; when we’re bonded to people in a positive way, we tend to feel better about ourselves and our lives. Limbic System Tip: Supplements that provide the nutrients omega-3 fatty acids (especially those containing a higher EPA content over DHA) and SAMe (S-adenosylmethionine) have been shown to support a healthier, happier mood. SAMe isn’t recommended for those who tend to get overexcited. Hippocampus The term hippocampus originates from the Greek word hippokampos (hippo meaning “horse” and kampos meaning “sea monster”) as the shape of the hippocampus resembles that of a seahorse. About 1.5 to 2 inches in length, the hippocampus is embedded deep within the temporal lobe of your brain. It plays a vital role in regulating learning, memory encoding, memory consolidation, and spatial navigation. In basic terms, the hippocampus is where your short-term memories and new learning are turned into long-term memories that are then stored elsewhere in the brain. The hippocampus helps us process and retrieve two kinds of memory: declarative memories and spatial relationships. Declarative memories are both episodic (memories created from things you experience personally) and semantic (facts and information). Spatial relationship memories involve pathways or routes. Neurons in the hippocampus encode information about your environment in such a way that they create a mind map of your surroundings. The hippocampus is a powerful yet sensitive part of the brain, making it susceptible to damage. Several health conditions and lifestyle choices can adversely affect your hippocampus, and, therefore, your memory function. These include: Aging Stress Lack of physical exercise High or low blood sugar Poor blood circulation Nutrient deficiencies Habitual alcohol intake Low mood Weight issues Sleep problems Marijuana use and other “lifestyle” drugs Head injury Hippocampus Tip: One major diet recommendation to support this area of the brain is omega-3-rich cold-water fish. Omega-3 EPA and DHA are crucial for learning and memory. Plant omega-3s are poorly utilized. Vegetarians and vegans are advised to use algae supplements that supply preformed EPA and DHA. Cerebellum The cerebellum, Latin for “little brain,” is also an older part of the brain. It’s located behind the brainstem at the base of the brain and helps control physical coordination, as well as the precision of movement and timing. The cerebellum may also be involved with higher-level thinking, including attention, learning, working memory, processing speed, language, judgment, physical movement and thought coordination – the ability to integrate new information. The left side of the cerebellum plays a role with right-hemisphere tasks in the brain, such as seeing the big picture and reading social cues, while the right cerebellum assists with left-hemisphere tasks, such as language. Damage to one side of the frontal or temporal lobes tends to turn off the cerebellum on the opposite side, a condition called crossed cerebellar diaschisis. Cerebellum Tip: Coordination exercises, such as dance, tennis, table tennis, and tai chi, can strengthen this part of the brain. Protect Your Brain Hopefully this brief overview of the anatomy of the brain has given you a deeper understanding and appreciation for your brain. Your brain makes you you, so do everything you can to nurture and protect it. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Buschman, T. J., & Miller, E. K. (2014). Goal-direction and top-down control. Philosophical Transactions of the Royal Society B: Biological Sciences, 369(1655), 20130471. https://doi.org/10.1098/rstb.2013.0471 2. Caligiore, D., Mannella, F., Arbib, M. A., & Baldassarre, G. (2017). Dysfunctions of the basal ganglia–cerebellar–thalamo–cortical system produce motor tics in Tourette syndrome. PLoS Computational Biology, 13(3), e1005395. https://doi.org/10.1371/journal.pcbi.1005395
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