Skip to content
Wellness Blog
5 Things You Should Look for in a Healthy Protein Bar
One of the macronutrients required for a high-performance life is protein. Proteins are integral components of every cell in your body. Thousands of protein enzymes are required for the healthy growth and functioning of all the cells, tissues, and organs in your body. In short, you can’t live without protein. Protein Basics There are many reasons why protein is good for you. For starters, it performs many critical functions in your body. The human body contains thousands of proteins made up from different combinations of 20 amino acids. Among their many duties, proteins catalyze biochemical reactions and serve as chemical messengers, make up (and repair) your body’s hard and soft structure, bolster immune function, balance fluids and pH, transport and store nutrients, and more. Protein is literally in every cell of your body. Complete Protein Complete proteins provide all the essential amino acids in sufficient quantities. Of the 20 amino acids your body uses to make proteins, it can synthesize 11 of them (non-essential amino acids), but 9 of them must come from your diet (essential amino acids). Animal sources of protein contain all 9 amino acids, making them a complete protein. Plant sources generally contain any number of amino acids, but not all 9 (with a few exceptions, such as quinoa, Brazil nuts, buckwheat, hempseeds, chia seeds, etc.). The brain and body must always have the full spectrum of dietary amino acids available. This provides proper support for healthy mental focus, memory and learning, liver and kidney function, heart and other muscle performance, as well as maximum energy output and rapid recovery from exercise and other physical (or mental) challenges. Plant-Based Protein Plant-based protein is a healthy option for increasing protein intake. According to a randomized, double-blind, placebo-controlled clinical study published in the Journal of the International Society of Sports Nutrition,¹ there was no difference between plant-based (pea) protein and whey protein (the industry’s dairy-based standard) in building strength and muscle thickness. Plant-based protein is also good for the health of your heart. In a study published in the American Journal of Epidemiology, researchers found that intake over time of plant-based proteins (rather than animal-based proteins)² decreased the risk of serious heart issues. Also, plant-based protein is easy to digest and doesn’t typically cause bloating, as some animal-based protein sources can. How to Get More Protein The prospect of getting the recommended 45 to 100 grams of dietary protein everyday can be daunting. Some increase their protein intake by adding protein powder to their juice or smoothie, but many people don’t enjoy the smell, flavor, or chalky texture. Others prefer to boost their protein by snacking on protein bars. Unfortunately, many protein bars are loaded with added sugar and other unhealthy ingredients. So, how can you know if a protein bar is healthy or not? In addition to high-quality protein, here are some of the top things to look for in a healthy protein bar. 5 Things You Should Look for in a Healthy Protein Bar 1. Caloric Content It’s always a good idea to count the calories of the foods you eat. Though the tendency is to only focus on the caloric intake of main meals, don’t forget to count the calories consumed from snacks and beverages. According to the USDA’s 2020 report, it’s recommended that women should consume 1,600 to 2,400 calories a day and men need between 2,000 to 3,000 calories a day.³ Since they’re intended to provide instant energy or tide you over until your next meal, check to ensure your protein bar is low calorie so that you don’t exceed your recommended daily calorie total. 2. Carb Content The USDA recommends healthy adults get 45-65% of total daily calories from carbs. Some people choose to limit carbs for weight loss or other reasons, but it’s best to consult your doctor or a registered dietitian who can help you do so safely. It’s also important to balance carbohydrates with small portions of healthy fats and protein, and plenty of water. When you’re craving a protein bar, make sure it isn’t loaded with carbs. 3. Healthy Fats The two main types of “good” fats are monounsaturated and polyunsaturated fats. Healthy fats include nuts, seeds, avocados, eggs, and cold-water fish rich in omega-3s like wild salmon and sardines. Although fats have often been deemed the culprit of an unhealthy lifestyle in the same way carbs have, they’re essential to your health. Including these in a meal can help keep you full longer, since fat digestion takes the longest compared to carbs and proteins. It’s a good idea to purchase a protein bar low in saturated fat and no trans fats, and rich in healthy fats. 4. High Fiber In the stomach, fiber absorbs water and creates bulk, which can increase the time it takes for food to move out of the stomach. The longer food stays in your stomach, the fuller you’ll feel and the less likely you’ll be to experience the spike in blood sugar that occurs when food digests quickly and glucose is dumped into the blood. Fiber is the best prebiotic – food for the good bacteria in your gut. To help hold off hunger pangs, be sure to purchase a protein bar with at least 4 grams of fiber. 5. No Added Sugar Sugar content claims on food labels 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. Even “reduced sugar” and “sugar-free” bars contain some added sugar, so make sure your protein bar says “no sugar added” on the label. Healthy Snacks Healthy snacks can be a key factor in supporting your ability to stick to a healthy food plan. Eating the right kind of snack between balanced meals can help you maintain a healthy weight and resist the urge to grab sugary or salty foods. If you’re looking for a gluten-free, high fiber, plant-powered protein bar, BrainMD is proud to offer… Brain Boost Plant-Powered Protein Bar Fuel your brain and body with 12 grams of delicious, plant-based protein, nutrient-rich cocoa, and 11 grams of healthy prebiotic fibers. Finally…A Healthy Snack Bar! Most protein bars on the market are loaded with added sugars. They’re essentially candy bars. Not ours! Brain Boost Plant-Powered Protein Bars contain no added sugar, plant-based protein, and fiber to help satisfy your hunger. These bars were developed by Dr. Daniel G. Amen, who also helped create BrainMD’s two decadent, brain-healthy chocolate bars: Brain In Love and Brain In Focus. Here are just a few of the many benefits of Brain Boost Bars: plant-based protein to help build muscle* prebiotic fibers to aid in digestion and a healthy microbiome* polyphenols to help circulation and blood flow to the brain* Brain Boost Bars are sweetened with allulose, stevia and monk fruit. These bars also contain cocoa, almonds, and MCT oil, which add antioxidants and polyphenols to support brain health. Healthy Protein Bars Brain Boost Bars are scientifically developed to be a quality protein source for everyday life. With essential amino acids and other ingredients that fulfill the nutritional components of a healthy diet, adding Brain Boost Bars into your daily snack routine can benefit not only your brain, but your entire body. The next time you feel yourself dragging, drop your coffee or energy drink, toss your sugary snacks, and grab a Brain Boost Bar. It’s sure to be your favorite new snack! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about Brain Boost Plant-Powered Protein Bars 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. Babault, N., Païzis, C., Deley, G. et al. Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein. J Int Soc Sports Nutr 12, 3 (2015). https://doi.org/10.1186/s12970-014-0064-5 2. Edward Giovannucci et al. Association of Animal and Plant Protein Intake With All-Cause and Cause-Specific Mortality. JAMA Internal Medicine, 2016 DOI: 10.1001/jamainternmed.2016.4182 3. Mayorquin, O. (2022, June 8). How many calories should you eat in a day? The USDA's guidelines for men, women and children. USA Today.
Learn more
Introducing the Brain Boost Bar: Plant-Based Protein With MCT Oil for Energy!
Do you ever get a snack attack? You’re not alone. Millions of Americans struggle with the inter-meal munchies every day. To curb their hunger and tide them over until their next meal, many reach for an unhealthy snack. Snickers may satisfy (at least for the moment), but the high sugar content, among many other unhealthy ingredients, can lead to an energy crash. Unfortunately, these sugar-laden, fat-filled treats provide a quick high that’s soon followed by a precipitous drop in mood and energy. To avoid the quick fix of consuming junk food and energy drinks, which only provide a temporary boost in energy, reach for a healthy snack. Healthy Snacks Healthy snacks can be a key factor in supporting your ability to stick to a healthy food plan. Eating the right kind of snack between balanced meals can help you maintain a healthy weight and resist the urge to grab sugary or salty foods. Healthy snacks can help: Keep your blood sugar stable Curb the urge to overeat Rev up your metabolism Provide the fuel you need to feel alert and focused throughout the day Healthy snacks can help fight mid-morning fatigue, mid-afternoon carb craving, and midnight grazing – all common culprits in weight gain. One of the keys to achieving and maintaining a healthy weight is to know what kinds of snacks are best for you. If you’re looking for a gluten-free, high fiber, plant-powered protein bar, BrainMD is proud to offer… Brain Boost Plant-Powered Protein Bars Fuel your brain and body with 12 grams of delicious, plant-based protein, nutrient-rich cocoa, and 11 grams of healthy prebiotic fibers. Finally…A Healthy Snack Bar! Most protein bars on the market are loaded with added sugars. They’re essentially candy bars. Not ours! Brain Boost Plant-Powered Protein Bars contain no added sugar, plant-based protein, and fiber to help satisfy your hunger.* These dark chocolate almond bars were developed by Dr. Daniel G. Amen, who also helped create BrainMD’s two decadent, brain-healthy chocolate bars: Brain In Love and Brain In Focus. Here are just a few of the many benefits of Brain Boost Bars: plant-based protein to help build muscle* prebiotic fibers to aid in digestion and a healthy microbiome* polyphenols to help circulation and blood flow to the brain* Brain Boost Bars are sweetened with allulose, stevia and monk fruit. These bars also contain cocoa, almonds and MCT oil, which add antioxidants and polyphenols to support brain health.* Brain Boost Bars Ingredients Here are just some of the natural ingredients in Brain Boost Bars: Almond butter Protein blend (pea protein, brown rice protein, pumpkin protein) Inulin Chocolate chips (cocoa beans, allulose, sunflower lecithin) Almonds Cocoa butter MCT oil powder Sea salt Stevia extract Monk fruit extract Brain Boost Bars FAQ Who can benefit from Brain Boost Bars? Anyone interested in adding more protein, nutrients, and brain-supporting polyphenols to their diet. Brain Boost Bars are the perfect, healthy snack to add to your wellness routine. How do I take Brain Boost Bars? Brain Boost Bars come in convenient single servings. At only 200 calories, they’re the perfect snack to have on hand if you’re looking to optimize your nutrition. Do Brain Boost Bars contain added sugars? No. Brain Boost Bars are sweetened with natural sources like allulose, stevia, and monk fruit. What type of protein is in Brain Boost Bars? Brain Boost Bars contain a protein blend of pea protein, brown rice protein, and pumpkin protein. They also contain almonds and almond butter, which add protein and antioxidants.* Do Brain Boost Bars contain allergens? Brain Boost Bars contain almonds and are produced in a facility that processes peanuts, soy, tree nuts, milk, wheat, and sesame. These bars are naturally free of egg, yeast, dairy, gluten, sugar, soy, and artificial colorings/flavorings. What other products complement or enhance the effectiveness of this bar? This product is supported by some of BrainMD’s other functional foods, including OMNI Protein (Chocolate and Vanilla), our plant-based protein powder that supports mental focus, muscle energy, exercise and stress recovery, and Neuro Greens Superfood, our scientifically designed greens powder that features a diversity of superfoods (multi-colored fruits, vegetables, algae, mushrooms, and fiber) proven to benefit the brain, immune system, and entire body.* Healthy Energy Brain Boost Bars are scientifically developed to be a quality protein source for everyday life.* With essential amino acids and other ingredients that fulfill the nutritional components of a healthy diet, adding Brain Boost Bars into your daily snack routine can benefit not only your brain, but your entire body.* The next time you feel yourself dragging at work, during a study session, or just as you’re going about your daily routine, drop your coffee or energy drink, toss your sugary snacks, and grab a Brain Boost Bar.* Healthy energy is just a bite away! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about Brain Boost Plant-Powered Protein Bars 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.
Learn more
Erectile Dysfunction: 5 of the Best Ways to Boost Blood Flow!
Healthy blood flow is crucial to your brain…and your entire body. Blood Flow Basics Your body’s vast network of blood vessels move blood throughout your body, transporting nutrients and oxygen to every cell in your body. Keeping the blood coursing through your vessels is a key to good health. Blood flow and blood circulation are linked to blood pressure, which is a measure of the force that blood exerts against the vessel walls as it moves through the vessels. When blood pressure is high, blood flow can become constricted. When blood pressure is in a normal range, blood flow is also typically healthy. The ability of blood vessels to dilate and constrict in response to blood flow allows your blood pressure to remain within a healthy range. Blood flow is particularly important to optimal brain function. Though your brain weighs about 3 pounds, it requires roughly 20% of your body’s blood flow and oxygen. Since your brain is the executive control center of the body, proper blood flow to the brain is essential to overall health. That’s why it’s so vital to avoid the things that can reduce blood flow to your brain and body. One way to stay healthy and energized is to keep an eye on these everyday blood flow disruptors… Beware These 7 Common Blood Flow Disruptors 1. Caffeine Consumption Drinking more than 2 cups of caffeinated beverages a day may tax your liver and create issues with other organs and bodily systems. Also, excessive caffeine consumption every day can constrict blood flow to your brain. 2. Excessive Alcohol Drinking alcohol can reduce blood flow to the brain, especially the prefrontal cortex, the part of the brain most involved with decision-making and good judgment. 3. Smoking and Vaping Among its many other negative effects on the body, smoking and vaping caffeine can constrict blood flow, which can have detrimental effects on the brain and body. 4. High Blood Pressure High blood pressure can negatively impact blood flow to the brain. This can cause a vicious circle where poor blood flow leads to high blood pressure. 5. Sedentary Lifestyle Some have said that sitting is the new smoking. Maintaining a sedentary lifestyle, or exercising less than twice a week, can lead to poor bodily blood flow. 6. High LDL Cholesterol High levels of LDL cholesterol, particularly having a high content of small LDL particles, can be a sign that blood flow isn’t optimal. 7. Sleep Issues Getting quality sleep each night can help your brain function at optimal levels, as well as support your overall immunity and wellness. Sleep issues are common and may reduce overall blood flow to the brain. Adults should try to get an average of 7 to 9 hours of sleep per night. Other potential signs of poor blood flow are persistent pain, muscle cramps, numbness, digestive issues, and coldness in the hands or feet. If you have heart health issues, interrupted sleep, low libido, elevated blood pressure, a sedentary lifestyle, or are overweight, you likely have blood flow issues. Another sign of low blood flow that affects millions of men is erectile dysfunction. Possible Causes of Erectile Dysfunction Erectile dysfunction (ED) may be an issue if you have trouble getting/keeping an erection and if you have reduced sexual desire. Occasional erectile issues may not be a serious problem. However, if such issues persist, it may be a sign of an underlying health problem. Here are some of the common factors that can contribute to erectile dysfunction. Alcohol: Consuming large quantities of alcohol may decrease sexual desire. Heavy drinking also can make it difficult to achieve or maintain an erection. Low Testosterone: Testosterone is the primary hormone responsible for libido in men. Those who experience a decline in testosterone may experience emotional and physical changes, and problems with sexual function. Medications and Drugs: Several drugs can contribute to ED, including antidepressants, antihistamines, blood pressure medications, painkillers, and recreational drugs. Poor Sleep: There may be a link between poor sleep and testosterone levels. Also, according to sleep specialist Dr. Shane Creado, “When a man has issues with erectile dysfunction, one of the first things clinicians need to look into is optimizing the quantity and quality of his sleep.” Weight Struggles: Having excess fat tissue can decrease testosterone levels, which can worsen the effects of ED. In addition to these issues, ED also may be exacerbated by psychological challenges including stress, mood issues, and relationship issues. Here are a few of the top ways to increase blood flow to the brain and body. 5 of the Best Natural Ways to Improve Blood Flow 1. Meditation One study showed that individuals who practice meditation daily have lower blood levels of stress hormones such as cortisol. Also, both prayer and meditation have been shown to improve blood flow to the brain. 2. Energizing Foods One way to make a positive impact on your blood flow and blood pressure is to incorporate these energizing foods into your diet: Beets Berries Citrus Fruit Fatty Fish Leafy Green Vegetables Nuts/Seeds Pomegranates Spices (cayenne pepper, cinnamon, turmeric) Since there appears to be a link between blood flow and blood pressure, foods that are good for healthy blood circulation are often good for healthy blood pressure too. 3. Consistent Exercise In addition to its physical benefits, exercise increases blood flow which helps deliver oxygen and other needed nutrients to the brain. Regular exercise also can raise the levels of energy-promoting and mood-enhancing neurotransmitters such as dopamine, norepinephrine, and serotonin in the brain. 4. Supporting Supplements Some supplements that help maintain healthy blood pressure and increase blood flow include ginkgo biloba, cocoa flavanols, green tea catechins, and resveratrol. Also, it’s recommended that you take a good multivitamin/mineral, vitamin D, magnesium, and an omega-3 EPA/DHA supplement daily. 5. Oxygen Therapy Hyperbaric Oxygen Therapy (HBOT) is a simple, non-invasive, painless treatment with minimal side effects that uses the power of oxygen to enhance the healing process in the body. Before-and-after brain scans of people who’ve tried HBOT therapy have reported remarkable improvement in blood flow. Boost Your Blood Flow In addition to the tips listed above, there are many ways to improve your blood flow, including treating high blood pressure and high cholesterol issues, and avoiding cigarettes and excessive alcohol and caffeine consumption, which may constrict blood flow to the brain. Reducing stress and supporting mood also can help alleviate erectile dysfunction issues. If you’re dealing with ED, or any of the other blood flow problems listed above, it’s recommended that you seek out the guidance of a healthcare professional to provide you with a customized strategy to improve your blood flow and overall health. 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.
Learn more
Here’s What You Need to Know About Allulose Sweetener
Americans love sugar. Sadly, too many people are hooked on sugar-filled foods and snacks. Many beverages, such as flavored coffees, teas, and soft drinks, are loaded with sugar or artificial sweeteners. Artificial Sweeteners Artificial sweeteners such as acesulfame potassium (Ace K), aspartame, saccharin, and sucralose may provide sweetness without calories, but they come with a price. These sweeteners may contribute to high insulin levels, lead to a slower metabolism, increase the risk of heart health issues, negatively skew the good-to-bad bacterial ratio in your gut, cause blood sugar instability, and retrain your taste buds to crave sugar- and fat-filled foods instead of fruits and vegetables. Consuming diet sodas that contain sucralose and Ace K may lead to an increased production of fat cells. Artificial sweeteners may cause weight gain and other health issues. Natural Sweeteners If you want to avoid sugar and artificial sweeteners, there are better, healthier options to consider. To add a little sweetness to your coffee, tea, or other beverage of choice, reach for natural, lower-calorie sweeteners like monk fruit powder or stevia. Also, consider sugar alternatives like allulose and erythritol. Swap Artificial Sweeteners with These 2 Natural Sweeteners Allulose Allulose is a low-calorie sugar naturally found in figs and raisins. Simple sugars (monosaccharides) contain a single sugar molecule. As a monosaccharide, allulose has 90% fewer calories than sucrose (basic sugar). Allulose doesn’t affect blood sugar or insulin levels in the same way that sugar can, so it’s an ideal natural sweetener for those who deal with diabetes. Since it has super low sugar content, it’s also a good choice for those on the ketogenic diet. Using allulose, in healthy baked goods and beverages, is a great way to cut back on sugar and overall calorie consumption. Since researchers have recently discovered how to process it on a large scale, allulose seems poised to become a popular natural sweetener in the future. Erythritol Erythritol is a sugar alcohol that comes in the form of crystals or powder. Sugar alcohols are organic compounds derived from sugars that have been either manually altered to resemble both sugar and alcohol molecules or are naturally occurring. Erythritol is the latter and is created by fermenting the sugars found in cornstarch. Erythritol is popular among those who follow the keto diet. Many people like its flavor and the fact that erythritol doesn’t cause blood sugar or insulin levels to spike. Since it’s calorie-free, erythritol is a far more attractive option than regular sugar to those who want to reduce their sugar intake. In addition to being used in foods and beverages, natural sweeteners also can be found in supplements. Both allulose and erythritol are natural sweeteners used in BrainMD’s new calming supplement… L-Theanine Gummies These convenient, easy-to-take gummies can help lessen feelings of anxiousness and promote an overall state of rest and relaxation.* Also, by reducing stress, L-Theanine Gummies can help promote quality sleep.* So Long, Stress Here are some of the key benefits of l-theanine: Fast-acting relief from stress and anxiousness* Lessens stress-producing cortisol* Provides sharper mental focus* L-Theanine Gummies Ingredient L-theanine L-theanine is an amino acid that occurs naturally in green tea and is credited with the tea’s highly valued relaxing effects. It has been researched in Asia, as well as the West, and found to bring on relaxation, often within minutes. Over a longer period, it can improve coping with stress, lessen anxiousness, and improve sleep.* These grape-lime flavored gummies deliver 100 mg of l-theanine per serving. Natural Sweeteners Most gummy vitamins are loaded with sugar, contain artificial colors and flavors, and use animal-derived gelatin as a base. Our stress-busting L-Theanine Gummies have none of that.* These gummies are sweetened with allulose (syrup and powder) and erythritol. They’re made with all-natural colors and flavors and get their chewy texture from plant-based pectin, making them suitable for vegans and vegetarians. What Others Are Saying… “Love these gummies. The flavor is way too yummy. I chew several a day to help with calmness and wellbeing.” -Jana D. “Works better than anything I’ve tried! It indeed calms the anxiety. I’ve signed up for auto ship.” -Marcia K. “He podido apreciar q el producto trabja en forma eficaz y no tiene efecto secundario.” -David D. Use Healthy Sweeteners Consuming excess sugar can be detrimental to your health. Many illnesses have been linked to excessive sugar intake over extended periods of time. Finding alternatives to conventional sugar can be a good way to reduce your added sugar intake. Look for foods, beverages, and supplements, like L-Theanine Gummies, that contain healthy sweeteners like allulose, erythritol, and stevia.* If you have any concerning health conditions, it’s a good idea to check with your doctor or a registered dietitian before switching to an alternative sweetener. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about L-Theanine Gummies or our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
Learn more
9 of the Best Ways to Help You Navigate Menopause
Menopause occurs when a woman reaches the end of her menstruation cycle for 12 or more months. Neither a disease nor a condition, it’s a normal, natural event. Hormonally, it’s a shift as monumental as puberty and pregnancy. As such, there can be several difficult symptoms to manage. Here’s what you need to know about menopause and how to find natural relief from its challenging symptoms. What Happens During Menopause As a normal function of aging, usually between ages 45 and 55, a woman’s ovaries begin to reduce their functioning. This results in lower levels of estrogen and other hormones such as progesterone in the body. Periods become irregular, sometimes skipping for a few months and then returning, or with heavier or lighter bleeding. And then they stop altogether. Menopause also can result from a medical condition, after chemotherapy or pelvic radiation treatments for cancer, or when the ovaries or uterus have been surgically removed. A host of symptoms may begin during the phase leading up to menopause, called perimenopause, and many of those symptoms continue during and after postmenopause, when they eventually diminish. These are the most common symptoms: Hot flashes and night sweats Difficulty sleeping Memory problems Mood issues (low mood, feelings of anxiousness, irritability) Vaginal dryness (pain during intercourse) Loss of libido Increased need to urinate/UTIs Breast soreness Weight gain around abdomen, hips, and thighs Skin changes/acne Hair loss/brittle nails Headaches and dizziness Digestive issues/bloating Fatigue Joint pain and muscle tension Maintaining a healthy lifestyle during this transitional time is critical – and may even alleviate, reduce, or stave off some of these unwanted symptoms! 9 Proven Tips to Help You Navigate Menopause Here are nine ways to navigate menopause naturally. 1. Maintain a Healthy Diet Research has revealed that there’s a relationship between nutrition, body mass index, and the severity of menopausal symptoms. If your diet is on point (plenty of fresh fruits, vegetables, healthy fats, lean protein, and fiber – and very little refined carbs, sugary treats, processed foods, and fried foods) and your body mass index is in a healthy range, your symptoms will likely be less severe. Take steps to improve your diet and achieve a healthy weight. 2. Exercise Getting plenty of regular exercise can help with multiple menopausal symptoms. While the research isn’t conclusive, in one study involving physical activity interventions, menopausal women reported having fewer hot flashes and night sweats. Exercise has mood-boosting benefits as well, and strength-training exercise helps to maintain bone health and promotes restful sleep. 3. Avoid Foods That Exacerbate Symptoms Spicy Foods - Spicy foods (jalapenos, cayenne, hot peppers) can trigger sweating, flushing, and other hot flash symptoms, according to the National Institute on Aging. Alcohol - Research suggests that drinking alcohol can make several menopausal symptoms worse including low mood, feelings of anxiousness, disturbed sleep, hot flashes, and night sweats. Caffeine - A Mayo Clinic study published in the journal Menopause found that postmenopausal women who consumed caffeine had more hot flashes and night sweat symptoms than women who didn’t. 4. Quit Smoking Smoking can increase hot flashes. Of course, it’s an unhealthy habit to begin with. Perhaps this is further motivation to quit for good! 5. Consume Ground Flaxseeds Ground flaxseeds and unfiltered flaxseed oil are rich in lignans, a group of chemical compounds that function as phytoestrogens (plant estrogens). Phytoestrogens are naturally occurring plant compounds that can mimic the effects of estrogen in the body. Research shows that consuming flaxseeds can be helpful in mitigating or reducing hot flashes and night sweats. And, as an added bonus, the phytoestrogens in flaxseeds may help to decrease the risk of breast cancer – especially in postmenopausal women, according to research. 6. Consume Soy Products Soy products such as soy milk, tofu, tempeh, and edamame can be very beneficial during menopause. Soy is rich in isoflavones (phytoestrogens), which are similar to flaxseeds. A 2021 study, published in Menopause, found that a vegan diet rich in whole soybeans reduced moderate-to-severe hot flashes by 84%, from nearly five per day to fewer than one per day. 7. Try Black Cohosh Of the herbal remedies reviewed by the North American Menopause Society, black cohosh appears to offer the most promise for helping with hot flashes. The herb, derived from a species of buttercup, may help with mild hot flashes according to some studies, but not all. It’s definitely one to discuss with your medical doctor and possibly try as it does work for some women. 8. Eat Calcium-, Vitamin D-, and Protein-Rich Foods To protect your bone and muscle mass during menopause, it’s important to eat plenty of foods rich in calcium, vitamin D, and protein. Calcium and vitamin D will help to ensure your bones stay healthy and strong. One study showed that postmenopausal women who got adequate vitamin D had fewer hip fractures. Regularly eating protein, a little at each meal, helps to slow age-related muscle loss. 9. Practice Mindfulness Whether it’s meditation, yoga, or simply sipping on a relaxing cup of herbal tea, finding time to be still and calm will help you ride the waves of menopause with more serenity. One review found that mindfulness techniques like deep breathing and being focused help to reduce the intensity of hot flashes, stress and feelings of anxiousness, and irritability – hallmark symptoms of menopause. Reframing Menopause Menopause is an opportunity for women to take better care of themselves and their health. If you incorporate some of these healthy practices and still struggle with unwanted symptoms, be sure to consult your medical doctor. 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.
Learn more
7 of the Best Healthy Lunch and Snack Ideas for Your Kids
If you’re a parent of school-age kids, you know that finding healthy lunch staples your kids will enjoy is a continual challenge – kind of like finding a reliable babysitter! It takes more effort and possibly more expense to ensure your kids have a healthy lunch each day – and there may be pain points along the way in getting your kids to adapt to healthier ways. But ensuring the brain and body health of your kids is worth it, right? Getting Started To successfully create healthy packed lunches, plan ahead, involve your kids in the process, and make it fun. Invest in bento-style lunchboxes – which are clear, reusable containers with compartments – and let your kids choose their own. Visual appeal is key. Kids love order. Aim for a neat, clean, and organized presentation. Go food shopping for brain healthy whole foods including lots of fruits, veggies, and whole grains, loaded with healthy carbs, antioxidants, polyphenols, vitamins, minerals, and fiber – as well as healthy fat/protein options in the form of nuts, nut butters, low-fat cheeses, yogurt, eggs, fish, and organic, hormone-free, pasture-raised meat, and poultry. Include your kids by taking them to a local farmers’ market, letting them sample and choose the delicious in season fruits and veggies they like most. Unhealthy Lunch Items to Avoid Here are popular lunchbox foods you’ll want to replace with healthier options: Juice Boxes/Pouches – High in sugar Soda – Contain sugar and harsh chemicals. According to a Harvard study, soda also can increase blood sugar issues by 26%. Diet sodas are no better. Fruit Snacks – Loaded with artificial ingredients and lots of sugar. Pre-Packaged Lunch Boxes (i.e., Lunchables) – Contain saturated fats, sodium, and additives. Potato Chips – High in sodium and processed fats. Deli Meats – Contain chemicals like nitrates and added sodium. Yogurt – Often loaded with hidden sugar. White Bread/Crackers/Pretzels – Low nutritive value and can spike blood sugar. Healthy Lunch Ideas for Kids Start by rotating in healthy lunch items and rotating out unhealthy ones. Below you’ll find a 7-day menu of lunch ideas that include an abundance of good sources of protein, fiber, and nutrient-rich fruits and vegetables, beans, and whole grains, as well as healthy fats, and even brain healthy treats such as dark chocolate! Test them out on the weekend at home first, maybe even a few times, to ensure your kids like them. Do meal prep for the upcoming week. Let your kids help wash, chop, or pre-pack some of the items that will stay fresh and last for a few days. Consider cooking more than you need of certain dinners so that you can use the leftovers for lunches. 7 Healthy Lunch and Snack Options for Your Kids! 1. Turkey Roll Ups Using a whole wheat tortilla or coconut wrap, layer all-natural, antibiotic and nitrate-free turkey or fresh leftover roast turkey (if you have the time and inclination to make it), lettuce, avocado or a mozzarella string cheese stick, a little healthy mayo (try an avocado oil-based mayo like Vegenaise), and roll it up. Cut into slices. Red grapes or apple slices (with a squeeze a lemon to keep it looking fresh). Fresh cut celery and carrots sticks. A mix of almonds and cashews with a few raisins or cranberries. 2. Leftover Citrus Roasted Chicken and Brown Rice Bake Citrus Roasted Chicken and brown rice for dinner the night before and use leftovers. It’s delicious cold. Fresh seasonal berries and a dollop of stevia-sweetened Greek yogurt. Cucumber and red or yellow bell pepper slices. Healthy oatmeal cookie made with monk fruit. 3. Bean Burrito Using a whole wheat tortilla, create a healthy burrito with canned organic vegetarian beans (black or pinto), cooked brown rice or quinoa, mild salsa, guacamole, and your child’s favorite veggies. Spinach and corn salad tossed very lightly with a healthy salad dressing. Organic, low-sodium, low-sugar bean chips. Banana and apple skewers (or your child’s favorite in season fruit). 4. Hummus and Pita Layer hummus and sliced cucumber into a whole wheat pita – feel free to cut them into cute shapes. A whole, hard-boiled, peeled, pasture-raised egg with grape tomatoes. Lightly steamed (prepared the evening before) cut green beans. A couple of dark chocolate squares (sweetened with coconut sugar, stevia, or monk fruit) and cashews. 5. Banana Nut Roll Spread your child’s favorite nut or seed butter on a coconut wrap (or whole grain tortilla of your choice) and lay a peeled ripe banana on top. Roll up and slice. Cut pieces of organic mozzarella string cheese and seasonal grapes. Sliced cucumber and carrots. Whole-grain crackers. 6. Healthy Tuna on Romaine Make healthy tuna salad with water-packed tuna, Vegenaise, celery, and any preferred spices to taste. Spoon into romaine lettuce leaves. Roll and fasten with a toothpick. Pear slices (with a squeeze of lemon to preserve color) and almond butter. Sliced zucchini and carrot sticks with a healthy dipping sauce. Healthy, homemade granola clusters. 7. Turkey-Beet Meatballs Over Quinoa Pasta Leftover turkey-beet meatballs over quinoa pasta (make for dinner the night before and save leftovers). Celery sticks and tahini dip. Tangerine sections and stevia-sweetened Greek yogurt. Healthy blueberry-walnut mini muffins. Healthy Is a Way of Life These are just a few ideas to get your motivation and creativity flowing. Remember that healthy lunch and snack options start with you and your commitment to making healthy brains and bodies a priority in your home. Experiment and have fun as you explore new healthy lunch ideas for your kids! 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.
Learn more
Do You Know If You’re at Risk for Vitamin B12 Deficiency?
In our fast-paced society, maintaining a balanced, healthy diet can be a serious challenge. While on the go, it may be tempting to grab fast food, skip meals, purchase processed foods, and snack on sugar-laden treats. Many people subsist on the standard American diet, which is filled with high glycemic, pro-inflammatory, and allergenic foods, many of which are laced with artificial chemicals. Due to the gap in nutrition, most people don’t get enough of the vitamins and minerals needed each day for optimal health and wellness. Some of the essential vitamins you need are the B vitamins. B Vitamin Basics The B vitamin family is made up of eight B vitamins that are water-soluble, which means they’re excreted from the body and must be replenished daily. Though they’re commonly recognized as a group, and often work together in the body, each of the B vitamins performs unique and important functions. Here’s a list of the eight B vitamins: Vitamin B1 – Thiamin is essential for all the cells in our brain and other organs to process proteins, carbohydrates, and fats into energy. The body’s thiamin reserves can be depleted by high-sugar diets, alcohol abuse, and various prescription drugs. Vitamin B2 – Riboflavin is essential for the body to process carbs, fats, and amino acids coming from proteins, and especially for energy production by the mitochondria. Our cells also need riboflavin to repair damage to their DNA and to regulate their gene activity. Vitamin B3 – Niacin helps the digestive system, skin, and nerves to function. In addition, it supports cellular energy production and boosts HDL cholesterol (the good cholesterol). B3 can be depleted by excessive alcohol intake and by smoking. Vitamin B5 – Pantothenic acid is needed not just for energy but for making amino acids, proteins and hormones, and converting fats into fatty acids used in building cell membranes. B5 deficiency is linked to loss of nerve cell electrical insulation, which can impair brain function. Vitamin B6 – Pyridoxine is vital for the major brain transmitters serotonin, noradrenaline, adrenaline, and GABA. B6 is required by about 100 enzymes that help the body utilize amino acids, fatty acids, and carbohydrates. This vitamin helps with the conversion of homocysteine, a potential toxin, into useful antioxidants. Vitamin B7 – Biotin is vital for healthy gene regulation, and for cell-to-cell communication. Though often referred to as the “Hair, Skin and Nails Vitamin,” biotin is vital for the brain and all the organs. Alcohol intake can deplete this vitamin, as can intestinal absorption problems and anticonvulsant drugs. Vitamin B9 – Folate is a group of chemically complicated substances that supply the body with chemically simple methyl groups. These groups are essential for everything from making our DNA to producing key brain neurotransmitters. One of the lesser-known B vitamins is vitamin B12. What is Vitamin B12? Vitamin B12 (cobalamin) is a team player. Containing the mineral cobalt, B12 works with vitamin B9 to produce red blood cells and helps iron create hemoglobin. Both vitamin B6 and B12 play a role in the synthesis of neurotransmitters. Vitamin B12 is active mostly in its methyl form and backs up methylfolate. It also helps regulate and maintain a healthy central nervous system. B12 is naturally found in animal products such as chicken, beef, fish, pork, and clams. Since vitamin B12 doesn’t naturally occur in plant foods, vegetarians and vegans might not get enough of it in their diets and may need to take a supplement with B vitamins. Unfortunately, many multiples offer B12 in a cyanide form (cyano-cobalamin). Cyanide is extremely toxic for everyone and shouldn’t be in a dietary supplement. Vitamin B12 Deficiency You might be familiar with vitamin deficiencies such as scurvy (vitamin C deficiency) and rickets (vitamin D deficiency). Vitamin B12 deficiency also may be a serious problem for some people. Here are a few of the common signs of B12 deficiency: Anemia Heart palpitations Weakness, fatigue, lightheadedness Shortness of breath Constipation, diarrhea, gas Vision loss Tingling, muscle weakness, nerve issues Smooth tongue Pale skin Behavioral, mood, memory changes The proteins along the GI tract that enable the absorption of vitamin B12 can be impaired by over-the-counter digestive aids such as antacids, histamine type 2 receptor blockers, and proton pump inhibitors. Certain antibiotics, anticonvulsants, and metformin also can deplete B12. Growing children, vegans, vegetarians, pregnant women, the elderly, smokers, and others taking various pharmaceutical medications, all are at risk of vitamin B12 deficiency. Since 10-30 percent of older people don’t properly digest vitamin B12, it’s recommended that anyone over 50 should take a B12 supplement daily. One of the best ways to get sufficient levels of B12 every day is to take a multivitamin. We recommend… NeuroVite Plus Multivitamin BrainMD’s NeuroVite Plus Multivitamin is the first and only daily multivitamin developed through clinical studies to support brain and body health. NeuroVite Plus was formulated with an array of vitamins, minerals, and plant extracts to provide whole-body wellness, and includes additional brain-healthy nutrients. It offers advanced nutrition in a way that far surpasses big-box store or drugstore multivitamins. B Vitamins in NeuroVite Plus The brain has special transport systems to move B vitamins across the blood-brain barrier and deliver them to the brain cells. A two-year, double-blind trial at the University of Oxford found a B vitamin combination slowed brain decline in elderly people. All our cells need the 8 B vitamins, and they work best when administered together. NeuroVite Plus combines all 8 B vitamins with other nutrients and plant extracts in their most active forms. You can get your daily dose of these important B vitamins, including vitamin B12, with one powerful daily multivitamin…NeuroVite Plus! Vitamin B12, as Methylcobalamin Rather than use cheap and potentially harmful cyanide-laden B12, BrainMD provides vitamin B12 as methylcobalamin (methyl-B12), the best dietary form of vitamin B12. Here’s how our B12 compares to what other brands use: Other Brands: Typically use harmful cyano-cobalamin (8 mcg to 150 mcg on average) NeuroVite Plus: Offers methyl-B12, known to be absorbed when taken by mouth (500 mcg) 5 Benefits of NeuroVite Plus Multivitamin Though the benefits of this dynamic, broad-spectrum multivitamin are numerous, NeuroVite Plus can support your daily health by: Nourishing your body’s cells, tissues, and organs with a wide range of essential and conditionally essential nutrients, all important for energy, health, and survival Going beyond other multiples to further promote optimal brain function with important phytonutrients that help sustain brain cells Supporting the health of all the body’s organ systems with the full range of vitamins, the essential dietary minerals (except iron and copper), lutein and zeaxanthin for the brain and eyes, resveratrol and hesperidin for the brain and circulation, and coenzyme Q10 (“CoQ”) for the heart Shoring up the body’s antioxidant defenses with vitamins C and E, the essential minerals zinc, selenium, and manganese, the conditionally essential alpha lipoic acid, CoQ, lutein and zeaxanthin Including a careful selection of beneficial food concentrates, as well as digestive enzymes to help ensure optimal digestion and absorption But Wait, There’s More… In addition to high doses of core ingredients, NeuroVite Plus rounds out its formulation with two proprietary blends developed by Dr. Daniel Amen: Fruit and Vegetable Blend – promotes antioxidant versatility Digestive Enzyme Blend – supports healthy digestion Scientifically formulated with optimally bioavailable nutrients in their best-utilized and most effective forms, NeuroVite Plus is the only daily multivitamin for men and women that delivers comprehensive brain-boosting benefits. Get the Vitamins and Minerals You Need BrainMD closely follows clinical and scientific research on vitamins and other nutrients. With vitamin B12, the research clearly proves that methyl-vitamin B12 is the best ingredient to use in supplements. We spare no expense in providing a sufficient allowance of methyl-B12 in our supplements to enable its efficient absorption by mouth. The modern diet isn’t providing sufficient daily intakes of various essential nutrients. While failing to get enough of these vitamins and essential nutrients may lead to serious, long-term health issues, feeding your brain and body with healthy foods and high-quality supplements can provide tremendous nutritional health support for you and everyone in your family. Nutritional research makes clear that everyone can benefit from taking a multiple vitamin-mineral supplement that’s concentrated, naturally derived, and made with integrity. For all the above, try NeuroVite Plus Multivitamin 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 NeuroVite Plus Multivitamin and our full list of brain healthy supplements, please visit us at BrainMD.
Learn more
What Does Constipation Say About Your Health?
Constipation may be an unsexy health topic, but it’s an important one. It’s defined as “an abnormally delayed or infrequent passage of usually dry, hardened stool.” For many people, it’s a minor problem that occurs occasionally, usually brought on by lifestyle factors such as being dehydrated, travel, medication, or eating the wrong food. However, for 20% of Americans, it’s a serious, ongoing health issue. This is alarming when you consider that regular, healthy bowel movements are an indicator of good digestive health – and conversely, infrequent, strained, and hard bowel movements can cause problems and/or indicate there’s a greater health issue. On a more positive note, constipation can be remedied with several simple lifestyle actions. Here’s how to identify if you have a constipation problem, and what you can do about it! Identifying Constipation To know if your bowel movements are in a healthy range, many health experts go by the “rule of three.” This means a healthy number of bowel movements can range from as many as three a day or as few as three bowel movements a week. If you’re having less than three bowel movements a week, you’re considered constipated. The shape and consistency of your stool factors in as well. There’s something called The Bristol Stool Form Scale which has been shown to be valid and reliable in research. It illustrates that a healthy stool is shaped like a sausage or a snake and is smooth and soft. Stools that are hard, separated lumps (like nuts) or very lumpy and sausage-shaped are indicators of a slow transit through your digestive tract. Symptoms of constipation may also include abdominal bloating, cramps or pain, decreased appetite, and lethargy. What Constipation May Mean A temporary bout of constipation isn’t a major concern or worry, but if it becomes habitual or long-term, that’s another story. Serious constipation can be an indicator of a more concerning issue such as any number of digestive tract health conditions, a neurological issue, or an endocrine problem, to name a few. It’s also unhealthy to be in a constant state of constipation. When waste sits in the colon for too long, toxins that would normally be excreted in the stool can be reabsorbed in the body, which can cause problems. Waste backed up in the colon can cause an imbalance of the microflora in your gut – potentially reducing the beneficial bacteria and increasing growth of the unwanted kind and/or pathogens. Hard stools can cause structural damage and straining can cause hemorrhoids and other issues. Numerous studies have shown that constipation can be associated with fatigue, weight gain, immune health issues, and poor skin, nail, and hair health. It’s even associated with low mood, feelings of anxiousness, and a poorer quality of life. 6 Simple Steps to Help Relieve the Symptoms of Constipation Here are 6 tips for good digestive health that can help you have regular bowel movements. 1. Increase Your Fiber Constipation is commonly linked to a low-fiber diet, and a whopping 95% of Americans don’t get enough dietary fiber! So, increase your fiber intake. It bulks your stool, helping it to move smoothly and efficiently through your colon. The National Institutes of Health recommends 22 to 34 grams of fiber a day, depending on one’s age and gender. The following are excellent sources of fiber: Whole grains (whole wheat bread, oatmeal, and cereals) Legumes (lentils, black beans, kidney beans, soybeans, and chickpeas) Fruits (berries, apples with the skin on, oranges, and pears) Vegetables (carrots, broccoli, green peas, and collard greens) Nuts (almonds and pecans) Also, soluble prebiotic fiber (found in apples, garlic, leeks, onion, etc.) is particularly good for constipation. It helps to feed the good bacteria in your gut. Research shows that prebiotics can help stool consistency and bowel movement regularity in constipated people. Make sure you add fiber to your diet a little at a time so your body gets used to the change, and drink water and other liquids to help the fiber work better! 2. Stay Hydrated Dehydration is one of the most common causes of constipation. That’s because when you’re dehydrated, your colon soaks up the water in your food waste, and your stool gets harder and more difficult to pass. Also, if you’re actively increasing your fiber intake, remaining well hydrated will help increase bowel movements even more, according to research. Experts suggest that adults should drink 2 liters of liquids a day. 3. Move Your Body Increase your activity to help relieve constipation. A 2018 study examining the effects of exercise on constipation concluded that it may be a feasible and effective treatment option for those with constipation. Any form of cardio can help with constipation, as well as yoga. Don’t worry if you’re a more sedentary person. Simply adding a short, 15-minute walk into your morning and evening routine can make a difference. 4. Check for Lactose Intolerance/Gluten Sensitivity Constipation can be related to both lactose intolerance and gluten sensitivity. In fact, in 30% of lactose intolerance cases, constipation is a symptom! If you suspect you might suffer from either of these conditions, be sure to consult your doctor for a proper diagnosis. Removing dairy milk or gluten from your diet may help to resolve a constipation problem. 5. Increase Probiotic Consumption Consuming more probiotic foods or taking a quality probiotic supplement may support a better balance of microflora in your gut and help to resolve a constipation issue. Research has found that taking probiotics can help constipation by increasing stool consistency and frequency. Fermented foods rich in probiotics include yogurt, kefir, kimchi, tempeh, sauerkraut, miso, kombucha, and some cheeses. You also can take a quality probiotic supplement. 6. Get A Toilet Stool Your body positioning may help to alleviate constipation. The body is designed to be in a squatting position during a bowel movement yet sitting on a toilet creates a bend in the rectum, which makes it harder to eliminate. A toilet stool readjusts the position of your body, allowing you to make a movement at an angle. A 4-week study found that 71% of participants using a toilet stool reported experiencing faster bowel movements, and 90% reported less straining. Get Help While these tips may be helpful, remember that constipation can be an urgent matter. If you think you have a serious case of constipation, be sure to consult a medical professional. 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.
Learn more
What To Look For When Shopping For Probiotic Supplements
Your microbiome – the inner ecosystem of microorganisms and bacterial cells that live inside your gut – has an enormous impact on your overall health. Research shows that everything from immune function to mood stabilization to skin health to how your brain works have connections to your microbiome. When this intricate internal ecosystem is thrown off balance (dysbiosis), through poor dietary habits, alcohol, toxins, excess stress, medications, antibiotics, or illness, it can have a cascading negative effect across the rest of the body. The good news is you can take a high-quality probiotic supplement like BrainMD’s ProBrainBiotics or ProBrainBiotics MAX to help keep your microbiome in balance. What Are Probiotics? The World Health Organization defines a probiotic as any “live, nonpathogenic, nontoxic microbial organisms which, when administered in adequate amounts, confer a health benefit on the host.” Benefits Of Probiotics Probiotics can help your brain and body by: Promoting healthy digestion Encouraging positive mood and emotional balance Supporting mental focus while doing intense work Maintaining a healthy response to everyday stress How Should You Choose a Probiotic? Deciding which probiotic to take isn’t as simple as choosing the one with the highest colony forming unit (CFU) count. There are several other factors to consider. 3 Things to Look for When Shopping for Probiotic Supplements 1. Show Me the Science! Probiotics can contain many different types of microorganisms. They’re identified by their specific strain, which includes the genus, species, subspecies (where applicable), and an alphanumeric strain designation. You want to look for probiotic supplements that include strains supported by evidence from human clinical studies – preferably ones that are randomized, double-blinded and placebo-controlled. As integrative medicine expert and supplement formulator, Dr. Parris M. Kidd says “A probiotic strain can perform well in cultures, or in experimental animals, but the only way to know that it will consistently help people is to put it through clinical trials.” Research indicates that the effects of probiotics are strain-specific. Meaning, just because one type of Lactobacillus produces a specific effect, doesn’t mean another Lactobacillus strain will, too. For example, Lactobacillus helveticus strain Rosell®-52 has specific properties that make it beneficial, distinct from other strains of Lactobacillus helveticus. 2. More Isn’t Always Better Probiotics are typically measured in colony-forming units. These CFU represent the number of probiotic cells in a sample that are capable of dividing and forming colonies. If we’re trying to support our microbiome, the more CFU the better…right? Not exactly. When it comes to probiotics, a higher CFU count isn’t always better. According to the National Institutes of Health, “Higher CFU counts do not necessarily improve the product’s health effects.” The best dose, per strain, is the one that has been shown to deliver positive outcomes in human clinical trials. 3. Is It Shelf Stable? Many probiotic supplements are unable to survive the trip from manufacture to store shelf, much less the trip from your mouth, through your acidic digestive process, to your gut. In order to remain effective, some probiotic formulas require refrigeration, while others like ProBrainBiotics MAX, offer advanced shelf-stable solutions and intelligent packaging choices to preserve efficacy. ProBrainBiotics MAX is sealed in blister packs that protect against moisture and air, which enhances its stability. Remember, to get the most out of your probiotic supplement and reap all its clinically backed benefits, you must take it daily. Shelf-stable probiotics can be placed in plain sight so they’re less likely to get lost in the back of the fridge. If you aren’t taking a high-quality, brain-directed probiotic supplement, consider adding one to your daily vitamin regimen to help boost your health and vitality. If you take good care of your gut, it will take good care of you! Summary The health of your microbiome affects everything from how your immune system functions to how your brain works. High-quality probiotic supplements can help keep your microbiome in balance. When shopping for probiotics, there’s more to the picture than CFU counts. Look for probiotics that are shelf-stable and backed by science. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about ProBrainBiotics, ProBrainBiotics MAX 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.
Learn more
3 of the Best Ways to Balance Your Hormones (for Men and Women)
What helps regulate metabolism, appetite, development, growth, reproduction, cognition, mood, sleep, body temperature maintenance, and more? Hormones! Hormone Basics Hormones are the chemical messengers of the endocrine system, which is made up of eight major glands – the pituitary gland, pineal gland, thymus, thyroid, adrenal glands, pancreas, testes, and ovaries. These glands release hormones into the bloodstream, and the hormones then deliver their messages by locking into the cells of a particular tissue or organ. They control most of the processes that happen in your body. Hormones also are interconnected; what happens with one hormone may affect another. Types of Hormones The human body produces hundreds of hormones. Here are three common hormones and how they affect both men and women: Estrogen Estrogen is one of the primary hormones involved in a woman’s menstrual cycle. When estrogen levels are healthy and balanced, it helps optimize neurotransmitter production and brain function so you feel good all month long. When estrogen levels are out of balance, it can cause problems. Too much estrogen in relation to progesterone can lead to a condition called estrogen dominance. This causes the gentle, monthly hormonal rise and fall to turn into a series of intense spikes and dramatic drop-offs, which can disrupt important brain processes and make you moody and irritable. Too little estrogen can lead to feelings of confusion and anxiousness. The loss of estrogen also can hinder critical thinking, short-term memory, and other cognitive functions. These problems can worsen during perimenopause when estrogen levels can fluctuate wildly, and during menopause when the hormone drops and remains low. The body’s production of estrogen and progesterone, two hormones synthesized by the ovaries, can vary dramatically during menopause. These hormonal shifts are thought to be the cause of some unpleasant symptoms, which include (but are not limited to) hot flashes, mood swings, sleep problems, and vaginal changes – dryness and thinning of the walls. Also, postmenopausal women are at greater risk for bone loss and heart health issues. Estrogen imbalances can negatively impact activity in the hippocampus, which is associated with mood and memory. Progesterone In addition to estrogen, progesterone is the other major hormone in a woman’s monthly cycle. When progesterone is in balance with estrogen, it promotes calm and restful sleep. But when they’re imbalanced, or when the relaxation hormone drops too dramatically, calmness can give way to irritability, mood issues, sleepless nights, and mental fog. When progesterone and estrogen drop before menstruation begins, some women experience mood instability. Some common symptoms of low progesterone are: Mood issues Loss of bone mineral density Sleep problems Fibrocystic breasts Postpartum low mood Premenstrual headaches PMS Low levels of progesterone, often seen in women during perimenopause and menopause, are associated with poor sleep. This is often attributed to the hot flashes and night sweats commonly experienced during this time of a woman’s life. Progesterone issues also can affect production of the neurotransmitter GABA. Testosterone Testosterone is a vital hormone that’s important for male development. It’s responsible for the deepening of the voice, the growth of facial hair, and many other features typically associated with maleness. Besides being an androgenic (masculinizing hormone), testosterone is an anabolic (tissue-building hormone) across the gender spectrum. Testosterone also plays a role in the production of red blood cells and the regulation of bone mass, muscle mass, and fat distribution. Though men have more testosterone than women, women produce and need testosterone too (just as men have some estrogen), just in smaller amounts. In both men and women, testosterone helps protect the nervous system and helps ward off low mood and serious cognitive and memory issues. Testosterone is the primary hormone responsible for libido in men, and likely helps maintain libido in women too. Hormone Disruptors Normally, endocrine glands produce the precise amount of each hormone needed for your body’s various functions. Genetics and medical conditions can affect this delicate hormonal balance, but lifestyle factors can too. In the modern world, you may be exposed to many hormone-disrupting chemicals every day. Also, your body may be in a continual stress response due to the fast pace of living. Feelings of stress and anxiousness may lead to sleep issues. The standard American diet offers too much unhealthy fat, sugar, and refined carbohydrates, that can lead to weight gain. All these factors (and more) can throw off your hormones. It’s no surprise then, that medical researchers are taking note of the increasing prevalence of hormonal imbalances. According to a survey of 2,000 American women ages 30 to 60, nearly half of them experienced the symptoms of a hormone imbalance. Hormone Imbalances When hormones are healthy, you tend to feel vibrant and energetic. When hormones are imbalanced, you’re likely to feel less than optimal. This can change the way you think, feel, and act. There are many potential causes of hormonal imbalances in both men and women. The most common causes are diet, stress, environment, age, and lifestyle. Women are more likely to experience imbalances in estrogen, progesterone, and thyroid. In men, low testosterone levels are common. However, both women and men can have imbalances in other hormones that affect the brain, especially as they age. 3 of the Best Ways to Balance Your Hormones for Men and Women! Keep Your Age in Mind Men and women have different hormonal shifts as they grow older. Women experience the most dramatic hormonal shift with menopause. At around age 50, women stop menstruating and their ovaries stop producing the hormone estrogen. As a result, women can experience a number of symptoms, including hot flashes, fatigue, vaginal dryness, and reduced libido. Low levels of estrogen and other changes related to aging (such as weight gain) can raise a woman’s risk of heart health issues, cerebrovascular problems, and bone mineral density loss. Low estrogen also may affect cognitive decline later in life. For men, aging brings on a gradual decline in testosterone levels that happens slowly over many years. Some estimate the decline to be about 1% each year after age 30. This doesn’t bring on as sudden a change for men as it does for women, but lower testosterone levels can lead to poor erectile function, reduced libido, and even changes in sleep patterns. If men or women are experiencing symptoms associated with low estrogen, progesterone, or testosterone, they can get their levels checked with a simple blood test. It’s advised to seek natural ways to boost low hormone levels with your healthcare provider. Also, be sure to discuss the benefits and risks of hormone replacement therapy. Get Consistent Exercise Physical exercise is beneficial for overall health and is a great way to balance your hormones. One benefit is that it helps to reduce insulin levels and increase insulin sensitivity. This is important for maintaining healthy blood sugar levels in the body. Being physically active can help increase levels of muscle-maintaining hormones. It also naturally boosts feel-good hormones in the brain, which can produce a natural high. Hormone-Supporting Foods What you eat can have a major impact on hormonal balance. Fructose (sugar) can increase insulin levels and promote insulin resistance, particularly in overweight people or those with blood sugar issues. It’s strongly recommended to limit your intake of sugar, as well as refined carbohydrates and alcohol, since they have a similar affect. Instead, enjoy complex carbohydrates (whole foods like fruits and vegetables). They offer great nutrition and are high in fiber, which helps to support healthy blood sugar and insulin balance. Healthy fats – like avocados, eggs, nuts and seeds, and salmon – are important too. Avoid trans fats but enjoy omega-3 and monosaturated fats instead. They help to promote satiety and healthy blood sugar levels. Also, make sure you get adequate amounts of protein. Eating protein can decrease levels of the hunger hormone ghrelin and stimulate the production of hormones that help you feel full. Aim for a minimum of 20 – 30 grams of protein per meal. Balance Your Hormones Implementing the above tips may help support the numerous hormones in your brain and body. There are many potential causes of hormonal imbalances in men and women. The most common causes are diet, stress, environment, age, and lifestyle. If you’re concerned about your hormones, be sure to consult your doctor and get your hormone levels checked. Since some imbalances can be life-threatening, hormone health should be taken seriously. 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.
Learn more
Do You Know What Harmful Toxins Are in Your Cosmetics?
Are your cosmetics and beauty products filled with toxic chemicals? The Trouble with Toxins Every day, you’re exposed to a host of chemicals in personal products that can poison your brain and body. Toxins can be absorbed through the skin when you apply makeup, spray on perfume/cologne, use deodorant, or rub in a lotion or cream. When absorbed into your body, these harmful toxins can negatively affect the brain and every part of the body. The body’s biological systems eliminate toxins (through enzyme processing mainly by the liver, kidneys, and skin), but when those natural detoxification processes are overwhelmed, major problems can develop. Toxic effects on the brain include poor memory and concentration, erratic behavior, word confusion, mood issues, headaches, vertigo, and cravings. Toxins in Beauty Products The average American woman uses about 12 personal care products daily. The average man uses about half that number. Certain toxic chemicals routinely included in these products are easily absorbed into your skin and transported to every organ in your body. That means while you’re trying to look good on the outside, you may be poisoning yourself on the inside. Some toxins, like aluminum, have become well-known in recent years because of their inclusion in deodorants and other household products. Other toxins, like titanium oxides that make creams white, aren’t as well-known and have been found to produce harmful effects in the brain and body. It’s estimated that most beauty products are loaded with industrial chemicals, such as pesticides, carcinogens, plasticizers, degreasers, and surfactants. Some believe you can be exposed to as many as 100 chemicals from personal care products before leaving the house each day. Imagine the impact all those harmful toxins have on your body…or on the environment. The Terrible Twelve It’s a travesty that cosmetics and personal care products typically have less governmental oversight than most other consumer products. Some chemicals and contaminants found in beauty and personal care products have been linked to serious health conditions, including birth defects and cancer. Though there are numerous potentially harmful chemicals in beauty products, some fall into a special classification called the “dirty dozen.” Keep an eye out for these toxic ingredients when purchasing personal care items… Avoid These Twelve Toxic Ingredients in Cosmetics & Beauty Products 1. BHA and BHT BHA (butylated hydroxyanisole) and BHT (butylated hydroxytoluene) are primarily used in lipsticks and moisturizers. These closely related synthetic antioxidants also are widely used as food preservatives. BHA and BHT can cause allergic reactions in the skin, may disrupt hormone function, and can cause liver and kidney problems. 2. Formaldehyde Formaldehyde is a colorless chemical that has a strong odor and is often used in manufacturing processes. It’s used in adhesives, solvents, bonding agents, and even cosmetics and hygiene products. Formaldehyde-based products are combustible, so take caution when burning them. 3. Sodium Laureth Sulfate Sodium laureth sulfate (SLES) is used in cosmetics to make products bubble and foam. SLES can be found in shampoos, body washes, and facial cleansers. SLES can be contaminated with ethylene oxide, a known human carcinogen. 4. Parabens Parabens are chemicals that have been used as preservatives in many processed foods and household products since the 1920s. These chemicals can be found in makeup, sunscreen, deodorant, toothpaste, shampoo, and even vitamins, supplements, and medications. These low-cost preservatives can be endocrine disruptors and have been linked to reproductive and weight issues. 5. Siloxanes As the term’s prefix suggests, siloxanes are silicone-based compounds. They’re used in cosmetics to soften or moisten the skin (moisturizers), and to allow creams to slide more easily over the surface of skin. Cyclotetrasiloxane and cylcopentasiloxane (also known as D4 and D5) are toxic substances that have the potential to interfere with hormone function, nervous system function, and human fertility. 6. Triclosan Triclosan is an antimicrobial agent found in many soaps, detergents, toothpastes, deodorants, creams, and color cosmetics. It’s estimated that 75% of the U.S. population has been exposed to this compound in consumer and personal care products. Triclosan may have a negative impact on thyroid function, may create potential antibiotic resistance, and may cause pregnancy complications. 7. Coal Tar Dyes Derived from natural and inorganic pigments, these dyes are used to color a wide array of cosmetics and beauty products. Coal tar is a mixture of petroleum-derived chemicals that are widely recognized as carcinogenic. P-phenylenediamine, which has been linked to tumors in an animal study, is a coal tar dye used in many hair dye products. 8. Parfum (aka Fragrance) Many products list “fragrance” on the label, but most don’t identify what ingredients are in the fragrance. Fragrances can be found in deodorant, soap, shampoo, body wash, lotion, makeup, skin scrubs, and, of course, perfumes and colognes. Though fragrances typically contain solvents (concentrates of non-edible plants) and other chemicals that help the scent last longer, they’re often linked to serious health problems and may be the culprits in the chemical allergies so many people experience. 9. Petrolatum Petrolatum is a type of petroleum jelly that helps lock moisture into the skin. It’s also included in many hair care products since it can give the hair added luster. Unfortunately, petrolatum (which the EU has classified as a carcinogen) can be contaminated with polycyclic aromatic hydrocarbons (PAHs), which can cause allergic reactions and skin irritation. 10. DEA Compounds Not to be confused with the U.S. Drug Enforcement Agency, DEA (diethanolamine) compounds are used in cosmetics to produce creamy or sudsy substances. DEA can be found in moisturizers and sunscreens. Aside from causing skin irritation, DEA may be harmful to the thyroid and liver. 11. Phthalates Phthalates are chemical “plasticizers,” substances added to plastics to make them more flexible and less brittle. Dibutyl phthalate (DBP) is used in nail polish, as a solvent for dyes, and as a fragrance in cosmetics. These chemicals are endocrine disruptors that may damage the immune system, kidneys, liver, lungs, and reproductive system. 12. Polyethylene Glycols Polyethylene glycol (PEG) compounds are derived from petroleum and are used as softening/thickening agents. They can be found in skin creams, personal lubricants, toothpastes, baby wipes, and other personal care products. Common side effects to PEG exposure include vomiting/nausea, rectal pain, dizziness, chills, hunger and thirst, and sleep issues. Purge Harmful Toxins The more exposure you have to the everyday toxins mentioned above, the more your chances of developing long-term mental or physical health issues. To minimize your exposure to these chemicals, it’s a good idea to ditch cosmetics and personal care products that contain harmful toxins. Use apps like Safe Cosmetics and Think Dirty to identify highly toxic products and purge them from your home. It’s important to remember that what goes on your body goes in your body, so do everything you can to remove toxins from your life. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
Learn more
These Warm Beverages Are Some of the Best Coffee Alternatives
Americans love coffee! Surveys show that roughly 62% of Americans drink coffee every day, and 7 out of 10 drink coffee every week. Unfortunately, coffee doesn’t always love us back. Its high caffeine content can cause jitters and stoke feelings of anxiousness. Coffee can disrupt sleep, especially when it’s consumed late in the day. It also can cause digestive issues and headaches. From a brain health perspective, coffee is problematic because it restricts blood flow to the brain. One study showed that among healthy coffee drinkers, cerebral blood flow was reduced by 27%. If you consider that your brain uses 20% of the blood flow in your body, any reduction in blood flow isn’t good for brain function. For those willing to give java a rest, there’s great news. A new world of healthy and delicious warm beverages awaits you. Here are some of the best fall drinks to warm your body and spirit! Warm Beverages for Cold Months: 5 Healthy Coffee Alternatives! 1. Tea Welcome to the land of tea! Unlike coffee, which comes from a bean, tea is derived from plants, most commonly Camellia sinensis. Historically, tea consumption far outdates coffee drinking by thousands of years. Tea is the original warm beverage. Here’s a rundown of the different types of tea you can enjoy exploring. Black Tea Black teas are the most common in the world. During the production process of black tea, the tea leaves are allowed to fully oxidize before they’re heat-processed and dried. Through the process of oxidation, the leaves turn a rich, dark brown to black color that black tea leaves are known for. With roughly half the caffeine content as coffee, black tea doesn’t hit the body quite so hard but still provides some of the alertness and cognitive boosting benefits. Get adventurous and enjoy trying different kinds of black tea or try a loose-leaf brand for the most robust flavor. Enjoy traditional English black teas such as Earl Grey or English Breakfast. Or try a Darjeeling, Assam, or Ceylon tea, which are grown in different regions of India, all with their own distinct flavors. They’re delicious black, but many people enjoy them with milk or a sweetener. For a healthy choice, try an unsweetened plant-based milk or creamer and a dash of stevia or maple syrup. Green Tea and Matcha Tea Green tea primarily comes from Chinese and Japanese cultures. It’s derived from the same plant as black tea, however it is minimally oxidized and processed employing more traditional methods such as sun-drying or pan-firing, or modern methods such as oven-drying or steaming. The result is a lighter tea with superfood health benefits. Green tea is loaded with antioxidants, including a catechin called epigallocatechin-3-gallate (EGCG), the amino acid l-theanine, and a small amount of caffeine. EGCG has extraordinary anti-inflammatory benefits. The reduced caffeine combined with the l-theanine provides a mild lift that’s also calming. Green tea consumption is associated with numerous health benefits including heart health, antioxidant protection, relaxation and cognition, blood sugar stability, improved memory, healthy weight, and more. Start your day with a cup of plain green tea for a relaxed, focused energy. Matcha tea is a potent green tea powder made by steaming, drying, and grinding the leaves of the Camellia sinensis plant. Since you get the whole leaf in the powder, it’s highly concentrated, providing more of the same benefits found in brewed green tea. It has an earthy, bitter flavor that lends well to making lattes with plant milks. White Tea Also derived from Camellia sinensis, white tea is a very delicate tea variety because it is minimally processed. It’s harvested just before the tea leaves fully open, when the young buds are covered in fine white hairs, which gives the tea its name. Handpicked and meticulously air dried to limit oxidation, the tea has a mellow, slightly fruity taste. It’s the freshest tea and has the lowest caffeine content of the teas made from Camelia sinensis. Yerba Mate Yerba mate, or simply “mate,” is the most popular tea in South America and is derived from the holly plant, ilex paraguariensis. It’s rich in vitamins and minerals, amino acids, antioxidants, fatty acids, and naturally occurring caffeine. Some say it induces mental clarity, sustains energy levels, reduces fatigue, aids in weight control, and fights bad breath. Quite different than black and green teas, yerba mate has a distinct taste best described as earthy, bitter, grassy, and strong. It takes a little getting used to before it hooks you. It’s best served plain. Herbal Tea Don’t forget the myriad caffeine-free herbal teas, many of which offer a host of health benefits. For example, peppermint tea is known to calm the stomach. Chamomile tea is prized for its relaxing effects. Ginger tea is wonderful for reducing nausea or as an after-dinner digestive. Or if you want a flavorful, caffeine-free alternative to black and green teas, try Rooibos tea, which comes from Africa and is also loaded with health-promoting compounds. 2. Golden Turmeric Milk Golden milk is a delightful, rich, invigorating alternative to coffee. Using your favorite unsweetened plant milk as a base, golden milk incorporates spices such as turmeric (which gives the beverage its distinctive color), ginger, cinnamon, and pepper. Some recipes will call for the additions of vanilla, cardamom, and a natural sweetener such as honey, maple syrup, agave, monk fruit, or stevia. Turmeric is known for its powerful anti-inflammatory properties. The black pepper helps to optimize absorption, as does fat (you can add a teaspoon of coconut oil, if you prefer). You can prepare golden milk in about 5 minutes. Here’s how: Combine 1 cup plant milk of choice with 1/2 teaspoon of ground turmeric, 1/4 teaspoon of cinnamon, 1/8 teaspoon of ground ginger, and a pinch of black pepper in a saucepan. (Add natural sweetener of choice to taste.) Warm the mixture on medium heat. Once heated, pour the drink into a cup or mug and enjoy! 3. Healthy Hot Cocoa or Fresh Brewed Cacao There’s nothing like a sweet warm treat on a cool crisp morning (or evening). Make yourself a cup of brain healthy hot cocoa. Cocoa, made from the superfood cacao, is loaded with antioxidants and nutrients, such as iron, zinc, selenium, and magnesium. Consuming moderate amounts of cocoa may help boost your attention, working memory, and general cognition – as well as support immune health, cardiovascular health, nerve, and muscle function, and more. The trick is to choose a high-quality, organic, unsweetened cocoa powder, which is available at many health food and specialty stores, and even some supermarkets. Warm up 8 oz of your favorite unsweetened plant milk in a saucepan, maybe even frothing it before you heat it. Stir in a heaping teaspoon of cocoa powder and liquid chocolate stevia to taste. Top it with a sprig of cinnamon if you’d like. You can vary how you make it by using unsweetened coconut milk, adding vanilla, or using a different sweetener such as monk fruit or a small amount of maple syrup for those who don’t have blood sugar issues. If you really crave a beverage like coffee, fresh brewed cacao may be for you. Surprisingly, roasting, grinding, and brewing cacao beans is believed to date back to 1,500 B.C. in Mexico. Less processed than cocoa, cacao has twice the amount of healthy phytonutrients and compounds that are believed to support energy, immune health, healthy weight, focus, and relaxation. Cacao is rich in theobromine, which is in the same class of stimulants as caffeine. Yet, theobromine provides a lasting, more relaxed energy without the crash that caffeine has. It has a full, chocolatey aroma, and formidable flavor that perfectly replaces coffee. You can purchase brewing cacao online or at specialty stores. To brew at home, simply use a heaping tablespoon of cacao for one cup and steep in boiling water for 6-10 minutes using a steeping device. If using a French press, put in the same amount per cup and steep for 10 minutes. Plunge, pour, and enjoy! 4. Chicory Root If you want a coffee-like flavor without a stimulant, chicory root may be a great option. Chicory root can be roasted, ground, and brewed into a delicious hot beverage. It’s naturally rich in the prebiotic soluble fiber inulin, which may aid in digestion and support gut health. You can find pre-ground and roasted chicory root at most stores and online. Simply brew it as you would coffee – in a filter coffee maker, French press, or espresso machine. 5. Spiced Apple Cider Who doesn’t love a hot spiced apple cider on a cold fall day? This hot drink is fun to make with your family and friends. Unfiltered apple juice is loaded with vitamin C, and the spices used contain potent antioxidants and vitamins. Here’s how to make it fresh: Ingredients 4 cups freshly made apple juice (or unfiltered bottled apple juice) 4 whole cloves 3 cinnamon sticks 3 whole cardamom pods 2 Chinese star anise 1-inch piece of fresh ginger ½ teaspoon fresh lemon zest ½ orange, thinly sliced Directions Pour juice in a medium-sized saucepan. Add cloves, cinnamon sticks, cardamom, anise, ginger, and zest of lemon. Cover and heat on low-medium heat for 20 minutes. Add orange slices during the last 5 minutes. Remove from heat and strain to remove spices and fruits. Serve and enjoy! Healthy, Warm Beverages Ultimately, putting down the coffee provides an opportunity to discover new, warm, brain healthy, and delicious beverages to enjoy this fall and winter. These ideas and recipes should help you get started! 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.
Learn more