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How to Use Social Media Without Harming Your Brain
Did you know that the average amount of time spent on social media worldwide is 147 minutes a day? That’s what the latest data shows. A decade ago, half of Americans were using some form of social media, but today, that figure has ballooned to 72%, according to Pew research. It makes one wonder, what does all that scrolling and engaging do to our minds? According to research, nothing good. Studies have found an association between social media use and increased anxiousness, low mood, and mental distress, especially in teens and young adults. Mental health experts have raised concerns about how social media use can overstimulate the brain’s reward centers, lead to sleeplessness, negatively impact memory, and increase distractibility. This underscores how vitally important it is to protect your brain and mental health and learn how to use social media in a healthy way. Here’s how social media impacts your brain and what you can do to develop healthy social media habits. Social Media and Your Brain Social media platforms aren’t truly free. An account may be “free,” but that allows a platform to have access to you – and that’s how they make money. Your attention is the product they sell to brands wanting to advertise to you. Each platform is designed to grab your attention and hold it for as long as possible. Ultimately, your brain pays the price. Social media platforms are designed to take advantage of your brain’s built-in reward system. Dopamine is a neurotransmitter produced by your brain and it plays a central role in motivating behavior. For example, dopamine gets released after we exercise, when we enjoy a bite of something delicious, or when we feel pleasure from having a meaningful social interaction. It motivates us to repeat these behaviors and experiences, which helps us to survive. Social media exploits this reward system for its own benefit. For example, when you get a notification, such as a sound, like, comment or mention, your brain gets a rush of dopamine and sends it along the neural reward pathways, causing you to feel pleasure. Each social media platform provides you with many ways to receive rewards in the form of attention, and it requires very little of you to get them. Your brain actually rewires itself through all this positive feedback so that you desire the likes, reactions, comments, and retweets. Have you ever misplaced your phone only to feel some level of panic? Or do you find yourself wanting to check social media whenever you have a moment or pause throughout your day? That means a social media platform has successfully hijacked your attention. The problem is that some people, when feeling stressed, lonely, or in a negative mood turn to social media to get the dopamine pick-me-up that perhaps is lacking in their lives. They can spend too much time on social media, finding it difficult to pull away. Spending too much time on social media can make your mood feel flat or deadened. Your pleasure centers can get worn out, and you’re more likely to suffer from low mood. Social media has been shown to have other impacts on the brain, including: Focus Because social media competes for our attention with the promise of endless amounts of enticing content, those who use it frequently become less able to ignore distractions in general. Researchers call it “increased susceptibility to distraction,” and it leads to poorer cognitive performance and shrinks parts of the brain associated with maintaining concentration. Memory Many social media users enjoy recording and sharing their experiences either with words, videos, or images. However, researchers believe that using social media platforms to document experiences may impact your memory about the very experiences you seek to remember. It turns out that recording moments and events may impact your transactive memory (the way your brain divides information and decides where it should be stored). While you will have a log of information and images recorded on social media about a particular event, you may not store as many details about that experience internally in your memory. Sleep Social media is highly associated with sleep disturbances. In fact, research shows that those who check social media most frequently have higher incidences of sleep issues. Blue light from your device stimulates parts of the brain that make us feel more awake and alert. When checking social media before bedtime, as many people do, it keeps you from winding down, which is needed for sleep. If you wake up and check your phone at night, the impact on sleep is even worse. Healthy sleep (7-9 hours a night for adults) is essential to brain health. Sleep rejuvenates all the cells in your body, gives brain cells time for repair, helps wash away toxins that build up during the day, and activates neuronal connections. When you don’t get enough sleep, you have overall decreased blood flow to your brain, which disrupts thinking, memory, and concentration. It also can negatively impact blood sugar and mood, and increase appetite. 7 Healthy Social Media Habits to Help Protect Your Brain Don’t go deleting all your social media accounts just yet! Instead, use them wisely and cautiously, keeping your brain health in mind. Try some of these suggestions: Consider a social media detox of several days to a week to “reset” your brain. Enjoy enriching activities like human interactions, reading, cooking, baking, relaxing hobbies, a nature adventure, and sleep instead. Delete distracting social media apps off your phone for the day when you need to concentrate on other things. Limit your screen time on social apps: Allow yourself a specified amount of time that feels reasonable for social media (maybe 30-40 minutes) at a certain time of day. Disable notifications for all your social media apps. Keep your display black and white. When you feel compelled to check your phone, take a 15-minute walk or practice meditation in a quiet area instead. Instead of scrolling before you go to sleep, make a new habit before bed that you enjoy. Read a book. Write in your journal. Cuddle with your spouse. Look at social media earlier in the evening or day. Get Help If Needed Social media addiction is estimated to affect roughly 10% of users. If you continue to struggle with keeping social media use at a healthy level, reach out to a mental health 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.
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Here Are Some of the Best Ways to Avoid Stress Eating at Night
You’re watching television late at night when your stomach growls and you head to the kitchen to rummage for a salty, fatty, or sweet snack. You return and begin to munch while you watch. Before long, you’ve eaten the entire pint of ice cream, bag of chips, or box of cookies. You feel guilt and self-loathing for overdoing it – again. You sleep poorly while your body digests the high calorie, fatty, sugary food. The excess calories are stored in your body as fat. Your blood sugar is affected and maybe even your blood pressure. The next morning, you wake up feeling bloated and unwell before the day has even started. This is called stress eating or nighttime bingeing. Nighttime snacking/eating is more common than you may think. A 2021 representative survey of more than 1,000 American adults, age 18 to 80, found that nearly half of Americans reported snacking after 8:00 p.m. If you’ve been struggling with this painful cycle of unhealthy eating, there’s good news. You can learn how to avoid stress eating and how to stop eating late at night by following some simple strategies. But first, let’s take a closer look at what drives stress eating. About Stress Eating Stress eating, also called emotional eating, happens when we turn to certain foods or meals to fill emotional needs. It often has very little to do with physical hunger and more to do with “coating the nerves” or suppressing difficult feelings. The only problem is that stress eating simply delays the inevitable pain of feeling the emotions. Then you have two problems – the toll unhealthy foods take on your body and mind, as well as the painful feelings that remain unprocessed. The American Psychological Association reports that 27% of adults say they eat to manage stress, and 34% of those who report stress-driven overeating or eating unhealthy foods do it habitually. Interestingly, research indicates that there’s a connection between stress and food. While in an acute stress response, appetite may go away. But if one experiences prolonged, excessive stress, it can lead to overeating and poor food choices. But you can learn to minimize instances of stress and night eating. Here’s how… 5 of the Best Ways to Avoid Stress Eating at Night 1. Start a Food Diary Keeping a food journal helps to bring clarity and awareness about what you eat and when you eat, as well as associated feelings and events. Write everything down without judgment – what you’ve eaten, the quantity or portion size, the time of day and what occurred before a meal or snack. Were you stressed? Did a craving overcome you? Were you exhausted? Hormonal? Usually, after a week or so, you’ll see a pattern emerge. Knowing your trigger foods, times of day, and situations are essential to overcoming emotional eating at night. You can take alternate action to ensure you don’t go down the self-sabotaging road! 2. Regulating Behaviors Sometimes people stress eat at night because they aren’t eating enough of the right foods during the day or failing to get enough sleep each night. Experts recommend getting into a routine with your meals and sleep. Consider eating three healthy meals a day at regular times, and possibly a nutritious snack or two between meals. If you’re up late, you may need a nutritious snack after dinner to keep your blood sugar levels stable until you go to bed. An example might be a green apple (low sugar, high fiber) and spoonful of almond butter (protein, fat, and fiber) Nourish yourself at every meal and snack with nutrient-rich, whole foods. Meals should be balanced with lean protein, complex carbohydrates, fiber, healthy fats, and colorful fruits and vegetables. Fermented foods are wonderful too as they help boost your gut health, which is connected to your mental well-being. There are a number of foods that can calm anxiousness too, including omega-3-rich fatty fish like salmon or walnuts, seeds, and hemp seeds. Vitamin D-rich foods like sardines, mushrooms, and tuna can be calming too. Ensure you’re getting 7-9 hours of restful sleep at night. These regulating behaviors can help stabilize your blood sugar levels, energy, mood, and brain health. 3. Remove Obstacles If you’re struggling with typical stress-eating foods such as refined carbs, sugary candy, and high fat treats, keep them out of your home! That’s right. Round up the salty chips, ice cream, cookies, crackers, or whatever your trigger foods are and give them to someone or bring them to the office (the snacks will probably disappear in one afternoon). Find new, healthy comfort foods. Consider healthy soups, roasted root veggies, a baked pear or apple with cinnamon, and delicious gluten-free whole grains such as oats for breakfast, or wild rice or quinoa at lunch or dinner. Have healthy snack options at the ready...think nuts, apples, berries, veggies, hummus, plain Greek yogurt, and low-fat cottage cheese. 4. Address Your Stress Minimize the stress in your life and in your body. Leave earlier for work or appointments so you don’t have to rush. Eat meals at a table rather than on the run or in front of the television. If you notice a correlation between being overly busy and stress or nighttime eating, simplify your schedule. Take up some calming activities. Enjoy a walk in nature Try a yoga class Practice diaphragmatic breathing Find a meditation practice that you can do regularly Explore a hobby that calms and relaxes you Enjoy regular social time with family and friends Find gentle exercise that brings you joy like a dance class or swimming Bottom Line: you should try to live in a way that frequently activates your body’s “rest and digest” parasympathetic system, which reduces cortisol levels and is more centered around “being” than “doing.” 5. Get Help If you stop the stress eating, you may find out what’s eating you! All those emotions you swallow will come up. Get support. Reach out to an understanding friend, family member, or counselor who can help you process difficult feelings. It’s important to note that if your eating has an out-of-control quality to it and/or you consume large amounts of food in a short amount of time, you may have an eating disorder and need the help of a qualified mental health professional and/or a program of recovery such as Overeaters Anonymous. A New Freedom It’s always difficult to break an unhealthy pattern at first. However, if you persist with incorporating some of these tips, you may be on your way to finding freedom from the pains of stress and habitual stress eating at night. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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4 Top Tips for How to Make Your Own Natural Bug Repellent
The last weeks of summer can be brutally hot – and humid. In some areas, the warm weather lingers well into October as do insects like mosquitoes, ticks, wasps, bees, and flies. In fact, they can stick around until temperatures begin to dip into the 50s. And with fall comes spider-mating season. Yikes! Thank goodness for bug repellent. While conventional bug repellent formulas using chemical active ingredients such as DEET, Picaridin, and IR 3535 may be the best option in areas known to have vector-borne diseases, they may not be necessary for everyday use when there’s no serious threat. Natural Bug Repellent A natural bug repellent can provide a measure of protection from insect bites – but without all the chemicals. Relying on essential oils and compounds, emerging research is showing that these natural solutions can provide protection. It seems that the compounds plants use to protect themselves from predatory insects are the very compounds humans can use in natural bug repellent. Below are the most promising natural bug-repelling ingredients nature has to offer. By using them to formulate your own homemade bug repellent, you can learn how to keep bugs away, naturally! Some of the Best Ingredients to Make Your Own Natural Bug Repellent Nature is loaded with plants that have pest-deterring oils and compounds. Here are some of the best bug-repelling ingredients to consider for a homemade formula. 1. Oil of Lemon Eucalyptus Oil of lemon eucalyptus is, hands down, the most effective natural ingredient for keeping bugs – particularly mosquitoes – away. Oil of lemon eucalyptus is a refined version of oil of the eucalyptus tree. This process intensifies the concentration of an active compound within the oil called PMD. Remarkably, the refined oil of lemon eucalyptus (with PMD concentrations of 20-26%) has been shown to perform as well as products with DEET concentration of 15-20% in protection against mosquitoes and ticks. Perhaps that’s why the EPA recognizes oil of lemon eucalyptus as a “biochemical pesticide,” which means it’s a naturally occurring ingredient that repels pests by nontoxic mechanisms. It’s important to note that this ingredient isn’t the same as unprocessed lemon eucalyptus essential oil and is a much more effective deterrent to insects. It’s a fantastic ingredient to use in a homemade repellent, but the CDC advises not to use it on children under 3 years of age. 2. Citronella Oil (Lemongrass Oil) You’ve likely heard of citronella. It’s one of the most widely used natural repellents available as it protects from host-seeking pests like mosquitoes and ticks. In studies, it’s initially as effective as DEET. But then its efficacy quickly lessens as citronella oil rapidly evaporates (as many essential oils do). It must be applied every couple of hours. That said, its evaporation rate can be slowed by combining it with a large molecule like vanillin, which can help prolong its efficacy, according to research. 3. Catnip Oil Catnip isn’t just for cats! Its active ingredient, nepetalactone, has been used for centuries to keep insects at bay. Research published in 2021 revealed a new understanding of how catnip oil repels offending insects. It appears that nepetalactone likely activates an irritant receptor in pests called TRPA1, which is found in many living creatures, including mosquitoes and other insects – but it isn’t an irritant to humans. In one study, volunteers placed their hand in a cage with live mosquitos, both with and without the protection of catnip oil application, and catnip oil was shown to be an effective repellent. 4. Additional Essential Oils Research indicates that several other essential oils, diluted in various amounts, may have repellent properties for protection against mosquitoes and ticks – including oils of clove, patchouli, peppermint, and geranium. In traditional use and some studies, a number of additional essential oils are associated with deterring various insects such as tea tree oil, lavender, neem, cinnamon, rosemary, sage, and thyme, to name a few. Interestingly, one study found that combining certain bug-repelling essential oils in formulations increased efficacy over using them alone. Creating a Homemade Bug Repellent If you wish to make a natural bug repellent at home, you can combine one or more of the ingredients above with carrier oils (coconut oil, soybean oil, almond oil, etc.), astringents (witch hazel, alcohol, vinegar), and/or other natural ingredients that might prolong their efficacy. Different sources suggest that the essential oils shouldn’t exceed 15-20 percent of your solution. Natural Bug Repellent Recipe Here’s a basic bug-repellent recipe to get you started. You can find most of these ingredients online or at your favorite health retailer: Pour 1/3 cup of witch hazel into an 8 oz glass spray bottle Add 1/3 cup of apple cider vinegar Add 5-6 drops of citronella essential oil Add ½ teaspoon of vanilla Secure lid and shake well Safety Note: Before spraying your homemade repellent all over your exposed skin, spray a little on a small patch of skin first to ensure you don’t have an allergic reaction to the essential oil. Experiment! You can explore more natural bug repellent recipes online. You might need to tinker and experiment to create the formulation that works best for you. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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4 Practical Ways to Cut Sugar Cravings Naturally
At certain moments, even the healthiest eater may have an overwhelming desire for a particular food – usually something high in sugar, carbohydrates, salt and/or fat. Many people experience food cravings; however, women appear to have them more often. A survey of 1,000 college students showed that nearly 100% of female participants and 70% of male participants reported experiencing food cravings over the past year. The problem is that for many people it’s extremely difficult to resist cravings. And if you’re trying to clean up your diet, improve your health, and shed extra weight, succumbing to these cravings can sabotage your efforts and dash your hopes of ever making lasting health changes. But it doesn’t have to be that way. With a little knowledge and nutritional support, you can learn how to master your cravings. Here’s how! Why Do I Crave Sweets? It’s no secret that people love sweet-tasting foods, but our cravings for them can go beyond our tastebuds. Researchers believe that humans may be genetically hardwired to prefer fat and sugar. That means that back in our hunter-gatherer days when food sources were uncertain, we became evolutionarily wired to prefer fatty and sweet tastes because they’re a very efficient source of energy. Consuming sweet and fatty foods meant greater chances for survival. Our evolutionary preferences have yet to catch up to the fact that sugary/fatty foods are everywhere and consuming an abundance of them is no longer necessary. An abundance of research also has determined that sugar triggers the release of dopamine and excites the same pleasure and motivation center of the brain that drugs like cocaine and heroin do. This powerful area of the brain provides the passion and motivation that drives your behavior. Like a pleasure button being hit over and over again, every bite of a sweet treat you eat activates this area. But if it gets overused, you need more and more of the substance to get the same effect. Our emotions can get tied to sweet foods as well. The freshly baked cookies you made with your mother as a child holds a place in your brain deep within the limbic system. When you’re seeking nurturing, comfort, and belonging...these memories attached to certain foods can produce a craving. Once you’re aware of what’s driving your food cravings, you can take the next steps to help you successfully overcome them and maintain a healthy diet. Here are 4 ways to master your cravings. How to Cut Sugar Cravings Naturally 1. Balanced Blood Sugar Keeping your blood sugar balanced is one of the best things you can do for overcoming cravings. That’s because healthy blood sugar is tied to healthy blood flow. When it comes to controlling cravings, it’s vitally important to have a healthy supply of blood circulating through your brain’s prefrontal cortex (PFC). Your PFC plays a critical role in your self-control, impulse control, and judgment. The PFC essentially acts as the brain’s “brake” on behavior that might harm you. When it’s working optimally, it reminds you that eating cookies isn’t in your best interest and may even harm you. You can keep blood sugar balanced by eating frequent meals (5-6) throughout the day, and by including lean protein and healthy fat in them. Be sure to eat protein for breakfast (even if you don’t feel like it) as it will set you up for stable blood sugar levels throughout the day. Stay away from high sugar/high-fat foods, as well as refined carbs and processed foods, white bread, and white rice. They can spike blood sugar levels and reduce blood flow to your brain. They also activate the addictive/pleasure centers of the brain ensuring more food cravings. 2. Combat Stress Stress drives food cravings. Do everything you can to keep stress levels down with relaxation. Some of the best ways to do this is by getting regular exercise, practicing yoga or meditation, not rushing, practicing deep breathing, and engaging in hobbies and pursuits you enjoy. 3. Restful Sleep Make sure you get 7-9 hours of restful sleep each night. Poor sleep and sleep deprivation affect the levels of hunger and appetite hormones, which can create food cravings. Also, fewer than 6 hours of sleep is associated with a dramatic reduction of blood flow to the brain. Poor blood flow leads to poor decision-making and judgment, making cravings hard to resist. 4. Take Targeted Supplements Nutritional supplements can go a long way toward keeping cravings in check – especially if they’re formulated to manage the mechanisms that drive food cravings. At BrainMD, we’re proud to recommend… Naturally Cut Your Sugar Cravings for Good Craving Control contains chromium and alpha-lipoic acid, two important nutrients for healthy blood sugar metabolism and utilization. Balanced blood sugar is necessary for healthy blood flow and optimal brain function. Healthy brain function will help give you the resolve to resist food cravings. As stress is a risk factor for food cravings, Craving Control includes l-glutamine, an amino acid that can become depleted during times of prolonged stress or intense exercise. L-glutamine is thought to help support healthy blood sugar levels as well. The formula also includes n-acetylcysteine (NAC), which is a powerful antioxidant and vasodilator, which means that it helps to relax your blood vessels. Relaxed blood vessels deliver more blood flow to the brain, helping it to work optimally. The addition of dl-phenylalanine helps promote alertness, mood, and appetite control as it plays a role in the synthesis of three key brain neurotransmitters: dopamine, norepinephrine, and epinephrine. Master Your Cravings These basic steps can help you get a better grip on your food cravings. If you’re new to a healthier eating plan, know that it gets easier over time. Sugar cravings should gradually reduce within the first couple weeks of coming off sweets. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Craving Control and our full list of brain healthy supplements, please visit us at BrainMD.
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Some of the Best Tips for How to Stay Focused and On Task
When college students take the summer off from their rigorous academic workload, the brain gets a much-needed rest – but it also may lose a bit of its sharpness. Indeed, there’s a phenomenon known as the summer “brain drain” where students lose some of what they learned during the academic year. If you’re returning to college classes or grad school in the next few weeks – or perhaps to a work environment – you may need to brush up on how to stay focused at work or school, and how to improve concentration. To help you make a smooth transition back into memorizing, studying, writing papers, taking exams, and learning, here are some tips for how to stay organized and on task. 4 of the Best Ways College Students Can Stay Focused & On Task! 1. Make Sleep a Priority If you want to have full command of your mental faculties to memorize, concentrate, and make good decisions, adequate sleep is essential. A lack of quality sleep decreases blood flow to the brain, which can compromise your concentration and memory while reducing your energy and motivation. Less sleep also can lead to slower response times in tasks. How much sleep do you need? Experts recommend 7 to 9 hours of restful sleep each night. Improve your sleep with these helpful tips: Power down electronic devices and LED TVs at least an hour before bedtime. These devices emit blue light, which can delay the secretion of melatonin. Limit caffeine consumption to mornings only and avoid alcohol and late-night meals. All can make getting restful sleep difficult. Keep your bedroom cool, dark, and quiet. 2. Get Organized Organization is a learned skill. You can learn how to be organized at work and with your academic life with these useful strategies. Use Your Calendar Free up mental space by entering your class times, office hours, meetings, and appointments into your calendar on your phone or computer – and synchronize them! Block out time for schoolwork. Be sure to enter important deadlines and exams, and don’t forget to schedule some time for fun! Keep a “To Do” List When you think of tasks that need to be done, write them down and keep an ongoing master list. Each day, plan to tackle a few of the most important items on your list. Have a Place for Everything Make a home for everything that you use daily and put everything in its place – especially the critical items that make your life work (wallet, keys, laptop, backpack, phone, etc.). Maintain a Clean Workspace Research shows that clutter on your desk diffuses your focus and attention. Take a few minutes every day to tidy things up. Discard What You Don’t Need More stuff means more clutter, which can steal your attention. Dispose, recycle, or donate what you don’t need on a regular basis. Keep only what’s essential. 3. Eliminate Distractions and Stay Focused In our digital age with information, social media, and myriad other distractions at our fingertips 24/7, it’s critical to be disciplined when it comes to a work project or assignment. That means turning off the phone and moving it out of sight, closing distracting windows on your computer, turning off the television, and closing your door. To remain on task, set a timer so you can stay focused on your work for a period. It might be as little as 15 minutes or as many as 50, and then get up and stretch, exercise, or just be away from your work for 10 minutes. Some data shows that the most productive people work for 52 minutes and take a 17-minute break. However, other research indicates that taking regular momentary breaks actually can help you maintain focus on a singular subject. When you work, don’t multitask. It’s been proven that you can only concentrate on one thing at a time. If you toggle between several tasks, it takes time to transition and focus when you move from one task to another – making it inefficient. Do one thing at a time and give it your full attention. 4. Embrace Exercise, Brain Healthy Foods, and Targeted Supplements You can support your cognition by exercising regularly, and consuming foods and nutrients that nourish your brain. Exercise increases blood flow to the brain. This is especially important to help support optimal function of your prefrontal cortex, which influences cognitive control thereby affecting attention, impulse control, prospective memory (needed for planning), and cognitive flexibility. Low impact exercise, sports (especially tennis, ping-pong, and pickleball), water play, or yoga are all excellent for your brain as well as your mood, which helps with motivation! Consuming nutrient-dense vegetables and fruits, plenty of lean protein, whole grains, healthy fats like olive oil, fatty fish such as salmon, and avocados are all wonderful for your brain function. Avoid consuming a lot or refined carbohydrates and sugar, which can affect your blood sugar levels and cause erratic brain cell firing – ultimately compromising attention and energy levels. Don’t forget to take targeted supplements to support brain function! Our recommendation for those who need to stay focused is… Attention Support Our expertly formulated Attention Support helps to increase attention span, memory, and learning while promoting relaxation and calm. These benefits are especially helpful to college students who routinely deal with exams and deadlines (much better than jitter-inducing caffeine). One of the formula’s main ingredients, choline, is essential to the brain’s production of acetylcholine, a neurotransmitter that plays a role in mental function. Choline provides support for healthy memory function, focus, and calm. Another key ingredient, phosphatidylserine (PS), is a building block for cell membranes. PS is highly concentrated in the brain and is clinically proven to support healthy attention, learning, and memory. Attention Support also contains a powerful and well-studied antioxidant extracted from the French maritime pine bark called Pycnogenol®. It promotes blood flow to the brain, and research indicates that it may help improve attention span, memory, decision-making and overall cognitive function. Take-Home Lesson The good organizational skills and brain healthy habits you begin practicing now as you ease back into a college routine will also benefit you long after you earn a degree. They will set you up for success in life. Start now with these practical tips to help you stay focused and organized! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about and Attention Support our full list of brain healthy supplements, please visit us at BrainMD.
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Best Vegetarian & Vegan Friendly Omega-3 Supplement: Introducing Vegan Omega-3 Power!
Getting enough healthy fats in your diet can have lasting benefits for your health. One of the best sources of healthy fats is omega-3 fatty acids. Omega-3 Basics Omega-3s are vital for our nerve cells and other brain cells to make and maintain the trillions of connections that our brain uses for information processing. They’re also crucial for all our cells to make the energy they need to function. Omega-3 fatty acids are essential, meaning your body needs to get them from your diet. Unfortunately, today’s modern diet is typically low in omega-3-rich foods (which include fish, grass-fed meats, nuts, seeds, and dark leafy greens) and high in omega-6-rich foods with saturated fats and oils (corn, safflower, soybean, sunflower, cottonseed, peanut, etc.). This is why it's so important to take omega-3 supplements daily for whole body nutrition. What Are EPA and DHA? Omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are essential to the functioning of all our 30 trillion cells. Clinical research documents their benefits for brain and body health. The main dietary sources of EPA and DHA are cold-water fish and dietary supplements. Considering the widespread contamination of seafood by mercury and other toxic contaminants, taking a purified fish oil supplement (like BrainMD’s Omega-3 Power and Omega-3 Power Squeeze) could be a smart choice. Plant Sources Though many plant oils are being promoted as sources of omega-3s, land plants don’t make EPA or DHA. The only way for us to get enough of them is through foods or supplements. A few plant foods have omega-3 alpha linolenic acid (ALA), an omega-3 fatty acid that’s important for our heart health. But it’s hard for the body to convert ALA into EPA and DHA. The best estimates are that only about 5 mg of DHA can be made from 1000 mg of ALA. Also, some people have enzyme mutations that make this conversion process complicated, if not impossible. This means that if you’re only eating plants, you may be getting ALA, but not enough EPA and DHA. So, how can you get enough omega-3s in your diet if you’re vegan or vegetarian and don’t like the fishy flavor of fish oil supplements? Vegetarian & Vegan Omega-3 Supplements Vegan Omega-3 Power is a vegan algal oil capsule, customized for children and adults. It supplies clinically effective doses of omega-3s (700 mg EPA and 300 mg DHA), nutrients that are practically vitamins since the body can’t make them in the sufficient amounts needed to meet its requirements.* Omega-3s and the Brain The brain’s nerve cells (neurons) are the body’s largest cells and therefore have considerable cell membrane area. Neuronal membranes contain very little EPA, but this could be due to high EPA turnover related to messenger activity. Neurons are highly enriched in DHA, especially where they come together to communicate at synapses. There are trillions of synapses in the brain. DHA’s fluidity is essential for synapses. By making synaptic membrane fluid, DHA facilitates their neurotransmitter packaging, release, and receptor actions. Omega-3s and the Heart There’s widespread acceptance for the cardiovascular benefits of EPA and DHA, especially their support for healthy heart function, healthy blood pressure regulation, and healthy triglyceride regulation. Numerous health agencies worldwide recommend EPA and DHA for promoting and enhancing cardiovascular health. The Omega-3s for Immune Support The immune system is the body’s security force. Its mobile cells patrol the tissues, backed up by the lymphatic system, bone marrow, spleen, and thymus. Under healthy conditions it helps “keep the peace.” When the body is invaded, it goes on full alert to eliminate the threat. EPA and DHA support healthy immune responsiveness. Immune cells on guard in the skin, lungs, and other tissues can become overly sensitive to non-living invaders such as pollen, dust, pollutants, even substances in common foods. Other Benefits of Omega-3s Omega-3’s EPA and DHA have been well studied and have many positive actions for the brain and body. Here are just a few parts of the body that can benefit from omega-3s: Blood Vessels – EPA and DHA are important for blood vessel function. The one-cell thin inner lining of the vessels (“endothelium”) makes messengers from EPA and DHA. EPA and DHA supplementation can improve blood vessel contraction – relaxation and flexibility capacities. Eyes – The retina’s sensory cells contain rhodopsin, a membrane protein that responds to light by making cyclic shape changes thousands of times per second. Rhodopsin molecules are bathed by DHA in the cell membranes, which allows them sufficient fluidity for such freedom of movement. EPA and DHA have improved retinal function in various randomized controlled trials (RCT). Joints – Immune system activity in which immune cells attack the body’s own tissues has been linked to joint problems. A 2012 meta-analysis suggested EPA and DHA supplementation at or above 2.7 grams per day could improve comfort in patients who had joint pain. Liver – The liver is the body’s workhorse organ. One of its jobs is to manage blood triglyceride levels, but sometimes these fats accumulate within the liver itself and can cause damage. Three meta-analyses indicate EPA and DHA supplementation can help to lower fatty buildup in the liver. Vegan Omega-3 supplements are also important for mood support and a healthy pregnancy. VEGAN OMEGA-3 INGREDIENTS Natural, algal oil from marine algae. Contains 700 EPA and 300 DHA per serving of 2 tablets, making it a comparable source of omega-3s without environmental harm. This sustainable form of marine algae oil gives the perfect ratio of EPA to DHA for optimal absorption. “You asked for it, we created it — a powerful vegan version of our popular omega-3 supplements that delivers the EPA and DHA you need.” Daniel G. Amen, MD Founder of BrainMD & Amen Clinics Vegan Omega-3 Power FAQ Here are the most frequently asked questions about BrainMD's Vegan Omega-3 Supplement. How do I take Vegan Omega-3 Power? Age 4 and up: take 2 capsules per day or as directed by a nutritionally-informed healthcare provider. Who can benefit from taking Vegan Omega-3 Power? Practically everyone, including those following a plant-based diet. Can this supplement make me dependent on it, or addicted? No. Like other BrainMD products, this is a dietary supplement, not a drug, and isn’t habit-forming.* Is this product safe to take during pregnancy? Yes! This omega-3 supplement is a great addition to any pregnancy diet.* Taking omega-3s during pregnancy has been shown to improve fetal outcomes and brain development.* What other supplements would make Vegan Omega-3 Power work even better? Taking BrainMD’s NeuroVite Plus Multivitamin can help ensure you're getting the core essential nutrients your brain and body needs.* What makes this product different from the competition? Unlike other omega-3 supplements, many of which are created with fish oil that isn’t sustainably sourced, Vegan Omega-3 Power is 100% vegan, non-GMO, and clinically proven for better absorption.* This product contains algal oil from Pure Algae, a company whose mission it is to farm only the best marine algae without harming the ocean life around it. NOTHING FISHY ABOUT THESE OMEGA-3S Omega-3 fatty acids are important for health and longevity. While it’s possible to get some omega-3s from your diet, those who don’t regularly consume fish and vegans may benefit from taking a high EPA and DHA omega-3 supplement. If you’re searching for a sustainably sourced, full-spectrum EPA and DHA supplement without the fishy aftertaste, algal oil may be the answer. Get all the benefits of fish oil without the fish!* At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Vegan Omega-3 Power and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Here Are 3 of the Top Health Benefits of Apple Cider Vinegar
It may seem like a new fad, but apple cider vinegar (ACV) has been valued as a health remedy for millennia. The Babylonians made vinegars for culinary and healing purposes up until the 6th Century B.C. Greek physician Hippocrates, considered the father of medicine, documented the use of ACV in combination with honey to combat infection and help protect open skin wounds. Today, natural health enthusiasts are touting ACV as a panacea health food, claiming it supports weight loss, healthy blood sugar levels, skin health, digestive issues, detoxification, and more. Below are several health benefits of apple cider vinegar – some backed by research, and others yet to be proven. But before we get to that, let’s discover what exactly ACV is! What Is Apple Cider Vinegar (ACV)? To make apple cider vinegar, yeast is introduced to crushed apples, which causes fermentation, turning the fruit sugar into alcohol. Then, adding bacteria continues the fermentation process, turning the alcohol into acetic acid, which is ACV’s main active compound. The acetic acid gives vinegar its strong, sour taste and antimicrobial properties. Additionally, organic unfiltered apple cider vinegar contains what’s called “the mother,” which appears as natural strands that form within the vinegar, giving it a murky color. It’s loaded with health-promoting probiotics. ACV is rich in B-vitamins and polyphenols, and contains several minerals, enzymes, and amino acids. Apple cider vinegar is typically used in salad dressings, marinades, pickling, baking, and cooking. For health purposes, a teaspoon or tablespoon of ACV is usually diluted in water to drink or use topically. 3 of the Top Health Benefits of Apple Cider Vinegar! While the research on apple cider vinegar’s health benefits is limited, below are the most notable health benefits that science supports. 1. Helps Stabilize Blood Sugar Levels Although a healthy diet low in sugar and refined carbohydrates is the best way to naturally support healthy blood sugar levels, ACV may provide additional help. A small study published in Diabetes Care suggested that taking ACV with a high carb meal could improve insulin sensitivity by 19-34%, as well as support healthier blood sugar levels and insulin response. Another study showed that when subjects with blood sugar issues took 2 tablespoons of apple cider vinegar before bed (diluted), their fasting blood sugar levels went down by 4% the following morning! 2. Antimicrobial Action Research shows that ACV has potent antimicrobial properties – on certain bacteria, yeast, and fungal growths. Hence, it has a long history of being used as a disinfectant and natural preservative in pickling and foods. Its antimicrobial action also can be beneficial to human health. Traditionally, ACV has been used to help clear up nail fungal growth, promote wound and skin healing, and as a mouthwash. Some suggest that it can be helpful in fighting fungi and bacteria that may play a role in scalp and skin health issues too. 3. Aids Weight Loss Consuming vinegar appears to increase feeling of fullness, which can lead to taking in fewer calories and losing weight. A Japanese study involving 175 obese subjects found that consumption of vinegar was associated with reduced body weight (albeit modest), visceral and subcutaneous fat mass, and even triglyceride levels – all without causing adverse effects. Another study showed that subjects who took vinegar with a high-carb meal felt fuller, which lead to consuming fewer calories and weight loss. A 2018 study using apple cider vinegar randomly assigned subjects to follow a calorie deficit diet for 12 weeks with and without ACV. Both groups lost weight, but the apple cider vinegar group lost more. Additional Purported Benefits of ACV While no human studies have proven these additional health benefits of ACV, traditional use and anecdotal evidence suggest they may be valuable to human health. These other purported benefits of ACV include: Animal studies indicate that apple cider vinegar may help to lower cholesterol and triglyceride levels, as well as several other heart health issue risk factors, such as healthy blood pressure Polyphenols may help to alleviate joint pain and swelling. Some believe that ACV’s high polyphenol content and anti-inflammatory properties could help people who suffer with joint pain. The probiotics present in ACV are thought to help support healthy digestion and gut health. How to Safely Drink ACV Recommendations for the best time to drink ACV vary. Some health experts suggest having it first thing in the morning as it helps to populate your gut with healthy bacteria and supports a balanced and nourished microbiome. Others suggest taking a tablespoon or two after meals. Though health experts generally see ACV in the diet as safe, there are a few caveats: ACV should be diluted. Its high acidity can damage tooth enamel or cause stomach upset when taken “straight.” Consuming it diluted in water or in a vinaigrette salad dressing is preferable. It can cause or worsen low potassium levels. This is especially important to note for those who take medications that also affect potassium levels. Vinegar can affect insulin levels. People with blood sugar issues should consult a doctor before increasing vinegar in their diet. Try ACV! The best way to experience the benefits of ACV is to try it, take it consistently, and adhere to the caveats. Be sure to talk to a medical doctor before taking ACV! At BrainMD, we’re dedicated to providing the highest purity nutrients and standardized herbal ingredients to support your energy, focus and overall well-being. For more information about our full list of supplements, please visit us at BrainMD.
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Are Energy Drinks Bad for You? Here Are 5 Healthy Alternatives to Energy Drinks
In our fast-paced world, many of us are looking for ways to increase our energy. Unfortunately, when we’re exhausted, we often turn to things that give us a momentary boost in energy but end up leaving us even more depleted. These can include a sweet treat, cup of coffee, or caffeine-filled, sugar-laden energy drink. Prevalence of Energy Drinks Ever since they hit the market in the mid-80s, energy drinks have become one of the fastest-growing segments of the beverage industry. Global energy drink sales are expected to reach $53.1 billion by the end of 2022. They’re also projected to grow by 7.2% between 2022 and 2027. Energy drinks are the most popular “supplements” for U.S. teens and young adults, specifically young men between 18 and 34. But people (including many gamers) who subsist on a junk food and soft/energy drink diet are at a greater risk of developing severe health issues, both physically and mentally. Are Energy Drinks Bad For Your Health? It’s widely believed that energy drinks are bad for your health. These beverages contain large amounts of caffeine, sugar or artificial sweeteners, and other stimulants, all of which provide a temporary energy boost. Since they fail to fuel the body’s natural energy processes, the effects of these beverages are typically short-lived and can cause long-term problems for the brain and body. Regularly consuming energy drinks can lead to adverse effects, such as: Nervousness Headaches Upset stomach Irritability Sleep issues Rapid heartbeat Increased blood pressure Dehydration Additionally, a study conducted by The Mayo Clinic found that just one 16-ounce can of Rockstar Energy Drink caused an increase in norepinephrine (a stress hormone) by 74% and blood pressure by 6.4% in healthy volunteers.¹ So, what’s in energy drinks that makes them potentially harmful to your health? Energy Drink Ingredients As with food and supplements, it’s recommended that you always read the label of any beverage you consume. Let’s look at some of the well-known and lesser-known ingredients in energy drinks that may create negative side effects in your brain and body: Caffeine Drinking caffeinated beverages can lead to a temporary increase in alertness. However, excessive caffeine consumption can constrict blood flow to your brain and many other organs. Caffeine causes the release of adrenaline from the adrenal glands, putting the body into a stressful “fight or flight” mode. Caffeine also increases dopamine (a neurotransmitter) levels in the brain. Though caffeine isn’t nearly as potent as amphetamines, its effect on the brain is similar, which may explain why this stimulant/cognitive enhancer can be so addictive. Guarana Guarana (Paullinia cupana) is a plant native to the Amazon. Roughly the size of a coffee bean, guarana seeds are often used as a caffeine additive in energy drinks. According to research,² guarana seeds have about four times the amount of caffeine as coffee beans. That means the negative effects of caffeine (listed above) may be intensified by guarana. It’s important to remember that just because an ingredient like guarana is natural doesn’t mean it can’t have negative effects on the brain and body if taken in excess. Sugar Refined sugar is over 99 percent pure calories, with no vitamins, minerals, fats, or proteins – just carbohydrates that can spike blood sugar. This spike is typically followed by a crash, which can activate cravings for even more sugar. Excessive refined sugar consumption can create mineral deficiencies, interfere with the actions of calcium and magnesium, trigger an unhealthy inflammatory response, increase erratic brain cell firing, and may even cause aggressive behavior. Sugar consumption has been associated with mood issues and attention problems. Research published in the British Journal of Sports Medicine demonstrates that sugar’s effect on the brain is like that of certain illegal drugs.³ Taurine An amino acid, taurine acts as a stimulant to help enhance mental and physical performance. It supports the adrenal glands and is crucial for coping with stress. The standard American diet provides 120-180 milligrams of taurine daily. According to the Cleveland Clinic Journal of Medicine, consuming an 8-ounce energy drink can increase daily intake of taurine 6 to 16 times.⁴ When paired with caffeine in energy drinks, taurine may increase heart rate and blood pressure. If you have low energy and want a natural boost, what should you drink instead of a beverage loaded with caffeine, sugar, and other harmful ingredients? Try these five healthy, energy-enhancing beverage options! 5 Healthy Alternative Energy Drinks to Energize Your Day Brain Boost On-The-Go Brain Boost On-The-Go was created for people who don’t like drinking plain water all day, or who simply want some variety when seeking healthy hydration.* Instead of drinking a high sugar, caffeinated energy drink that will lead to an energy crash, opt for the smarter choice.* Brain Boost On-The-Go has a variety of brain-healthy nutrients to increase your energy level and overall sharpness.* Whenever your brain needs a safe, swift pick-me-up, you can count on Brain Boost On-The-Go to provide the natural brain energizers that will help you feel sharp and focused.* Ginger Tea Ginger tea is made from ginger root. In the Ayurveda tradition, ginger is widely revered as a food, spice, and medicine. It helps improve circulation, is protective for the brain, and is especially sought out for its digestive benefits and its capacity to counter nausea, including motion sickness. Instead of downing an energy drink, have some ginger tea instead. Ginger is a mild stimulant and its spiciness, similar to hot peppers, will help food be converted to energy faster. Ginger tea is also filled with antioxidants and nutrients that can give you an energy boost. Protein Shakes/Smoothies 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. Protein insufficiency can lead to feeling weak and fatigued, so drinking a high-quality protein shake or smoothie can help increase your protein levels and give you an energy boost. Keep in mind that protein requires carbohydrates to produce energy, so add some fruit, dark leafy greens, and coconut water or unsweetened almond milk with 15-20 grams of protein powder into your smoothie for sustained energy. Water Water is a nutrient your body needs. As with other nutrient deficiencies, failing to drink enough water can create problems for your brain and body. Even mild dehydration can impair performance in tasks that require attention, immediate memory skills, and physical performance. Unfortunately, many people suffer from mild dehydration and don’t even know it. One of the symptoms of dehydration is fatigue. If you’re struggling with low energy, drinking water may help you feel refreshed and more energetic. When searching for natural beverages to boost your energy, make water your first choice! Wheat Grass Juice A daily shot of wheat grass juice is another great way to increase your energy. One ounce of wheatgrass has 20 amino acids, 91 minerals, and is 70% chlorophyll.⁵ This power-packed tonic is a great way to get a quick shot of energy and nutrients. Many studies suggest that wheatgrass improves blood flow, digestion, and detoxification. Its easy digestibility and rapid absorption make it an exceptional, natural energy enhancer. Clean, Natural Energy To be successful in today’s world, you need a clear mind, sharp focus, and clean energy.* If you’re looking for long-lasting energy, these healthy beverages are excellent choices.* Unlike the energy rollercoaster, you can experience with coffee or energy drinks, there’s no dramatic drop in mood and energy with these naturally refreshing beverages.* Make the switch to these healthy energy drinks today. Your brain and body will thank you! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Brain Boost On-The-Go 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. Svatikova, A., Covassin, N., Somers, K. R., Somers, K. V., Soucek, F., Kara, T., & Bukartyk, J. (2015). A randomized trial of cardiovascular responses to energy drink consumption in healthy adults. JAMA, 314(19), 2079–2082. https://doi.org/10.1001/jama.2015.13744 2. Moustakas, D., Mezzio, M., Rodriguez, B. R., Constable, M. A., Mulligan, M. E., & Voura, E. B. (2015). Guarana provides additional stimulation over caffeine alone in the planarian model. PLOS ONE, 10(4), e0123310. https://doi.org/10.1371/journal.pone.0123310 3. DiNicolantonio, J. J., O’Keefe, J. H., & Wilson, W. L. (2018). Sugar addiction: Is it real? A narrative review. British Journal of Sports Medicine, 52(14), 910–913. https://doi.org/10.1136/bjsports-2018-099501 4. Caine, J. J., & Geracioti, T. D. (2016). Taurine, energy drinks, and neuroendocrine effects. Cleveland Clinic Journal of Medicine, 83(12), 895–904. https://doi.org/10.3949/ccjm.83a.15050 5. Bangera, D., Sikalgar, F. R., Shetty, P. P., Alva, R., Paul, Y., & Muralidharan, S. (2025). Therapeutic potential of wheatgrass juice: A comprehensive narrative review. Journal of Pharmacy & Bioallied Sciences, 17(Suppl 1), S152–S154. https://doi.org/10.4103/jpbs.jpbs_179_25
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What Causes Dizziness and Where Can I Get Help?
If you have occasional dizzy spells, it may be due to common external factors or deeper internal issues. What Is Dizziness? If you’ve ever been on a fast-spinning carnival or amusement park ride, you’ve probably experienced a dizzy spell. Dizziness can result from an impairment of your spatial orientation. Also referred to as lightheadedness, dizziness can disrupt your sense of balance, which increases the risk of falling. Dizziness may leave you feeling: woozy nauseous faint unsteady Feeling dizzy is a common experience. Dizzy spells can happen at any time, regardless of whether you’re standing, sitting, or in motion. Unfortunately, dizzy spells tend to occur more frequently the older we get. Dizziness and Blood Flow Dizziness may be the result of low blood flow. Potential signs of poor blood flow are: pain muscle cramps numbness digestive issues coldness in the hands or feet If you have heart health issues (including irregular heartbeat), clogged arteries, interrupted sleep, low libido, elevated blood pressure, a sedentary lifestyle, blood clots, or are overweight, you likely have blood flow issues. Standing up quickly may cause a drop in blood pressure and create dizziness. This is especially true for older individuals. Dizziness or Vertigo? Some people confuse dizziness with vertigo. Though some of their symptoms overlap, vertigo is a more severe form of dizziness that can make you feel like the room is spinning around you. The effect may get worse if you move your head. Vertigo may be caused by an inner ear issue or a problem with the part of the brainstem that deals with balance. It also may last for a longer period than a dizzy spell and develop into a serious, long-term condition. Experiencing vertigo may make it seem that you or objects around you are: spinning tilting floating If you have intense vertigo, it can be dangerous to walk or drive. Common Causes of Dizziness Alcohol Ever seen a movie or TV show where someone stumbles out of a saloon or bar? Yep, loss of motor control and dizziness often accompany excessive drinking or being drunk. Alcohol’s impact on health is significant: though well known to harm the liver, it also damages the heart, lungs and pancreas, and is a carcinogen. It also can take a terrible toll on the brain; it decreases firing in the prefrontal cortex, the part of the brain most involved with decision-making and good judgment. Alcohol consumption can be a serious issue. To avoid dizziness, and the many other negative effects that can result from excessive drinking, it’s recommended to limit your intake of alcohol, or avoid it altogether. Dehydration Many people don’t drink enough fluids throughout the day. When someone is dehydrated, their blood pressure can drop. Also, their brain may not get enough oxygen, which can lead to dizziness and fainting. Other common signs of dehydration are: extreme thirst dark urination/less frequent urination confusion fatigue urinary/kidney issues poor concentration memory difficulties diminished school/work performance increased sensitivity to pain Proper hydration can help increase blood flow and oxygen to your brain. It’s recommended that you drink plenty of water each day to keep your brain and body adequately hydrated. Head Injury While some people display warning signs immediately following a head injury, others don’t develop symptoms until weeks or even months later. Delaying treatment may lead to serious problems, both mentally and physically. Here are some of the most common head injury symptoms of mild to moderate head traumas: Cognitive changes – poor concentration, memory problems, learning issues, poor judgment and impulsivity, and difficulty putting thoughts into words. Physical complaints – dizziness, fatigue, headaches, visual disturbances, trouble sleeping, sensitivity to light and sound, poor balance. Psychosocial concerns – depressive or anxious thoughts, anger outbursts, irritability, personality changes. Symptoms can last for hours, days, weeks, or longer. Ignoring your indicators and trying to “tough it out” with any brain injury can make symptoms worse. Heat The warmer months might be a challenge for some as walking outside or sitting in a hot house or car can produce feelings of fatigue and faintness. Some signs that your body is overheating are: headaches dizziness muscle spasms nausea These symptoms might be intensified in pregnant or menopausal women. If you’re taking a hike or doing another outdoor activity, always take more water than you think you need, especially on hot days or if you live in an arid region. Having extra water at the end of your activity is far better than running out and suffering from dehydration (see above), heat exhaustion, or heat stroke. Also, be sure to monitor how much sun you’re getting – too much exposure can lead to severe sunburn and serious skin conditions. To prevent these detrimental outcomes, always use sunscreen when spending significant time outside. For sufficient protection against damaging sun rays, it’s recommended to use SPF 30 or higher. Medications Several medications list dizziness as a possible side effect. These include: anti-depressants anti-seizure medications blood pressure medicines sedatives Always consult with a healthcare professional before taking any medications. Warning Signs of Dizziness Though dizziness may occur from any of the reasons listed above, it also may be biologically motivated. Many parts of your body, including your eyes, inner ear, brain, and spine, work together to create your equilibrium. When your sense of balance is thrown off, for whatever reason, it may result in feelings of dizziness. Dizziness may lead to a fall, which can be detrimental to your brain and body. It could be trouble if you faint, fall, or can’t walk for any of these reasons: head injury shortness of breath irregular heart rate/chest pains high fever vomiting seizures weakness/numbness in face or limbs sudden change in hearing, speech, vision severe headache If you have any of these symptoms, or have had a fall from faintness or dizziness, it’s recommended for you to immediately… Get Help As we’ve seen, there are many internal and external factors that can cause dizziness. It’s always best to document each incident and closely monitor any adverse aftereffects. Also, do your best to identify what caused the dizzy spell so that you can avoid that activity or stimuli in the future. If you’re experiencing ongoing bouts of dizziness, or any of the other warning signs listed above, it’s strongly recommended that you consult with a healthcare practitioner or specialist to get help right 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 our full list of brain healthy supplements, please visit us at BrainMD.
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What You Need to Know About USDA Organic and Non-GMO Foods
One way to protect your brain and body health is to be discerning about how the food you consume is cultivated. Thankfully, there are two important labels that can tell you a lot about the health, safety, and environmental impact of a particular food product: USDA Organic and Non-GMO. Here’s what you need to know about these labels, and why they matter. What Does Organic Mean? Unlike fluffy marketing terms like “all-natural,” “sustainable,” or “locally grown,” the term “organic” is actually a legal one that carries some weight. Products labeled as organic must meet the organic label requirements established by the USDA’s National Organic Program (NOP). Certified organic foods and food ingredients are grown or raised on organic farms that meet rigorous requirements and are inspected by USDA-approved certifiers. Organic farms are then required to be inspected annually to ensure continued compliance. Certified organic produce or food items will have the USDA Organic seal (pictured right). It’s sometimes accompanied by a seal from one of the USDA organic certifying agents, which vary in design. Additionally, you may see the claim “100% Organic” or simply “Organic” featured on a food product’s front display panel. Only food products with 95% or more organic ingredients that have met the legal requirements for organic labeling can feature the organic claims on the front label and the USDA Organic seal. The claim “Made With Organic ___” on a product label indicates the product has at least 70% organic ingredients. In cases with less than 70% organic ingredients, a product will use “organic” for the organic ingredient on the ingredient panel. For products using either of these organic claims, no USDA Organic seal is used. Among the many criteria to be met for organic certification, here are some of the requirements most pertinent to consumers. For plant foods/ingredients: Must be grown without the use of pesticides, synthetic fertilizers, and genetically modified organisms (GMOs) for three years or more prior to harvesting. Farm must have a buffer zone surrounding the area to protect against chemical contamination. Farm must conserve and enhance biodiversity, care for soil health, minimize erosion, and use environmentally sound practices for managing fertility, weeds, diseases, and insects. No use of sewage sludge or irradiation. Must adhere to a strict list of permissible substances to safeguard crops, called the National List. For animal-based foods/ingredients: Diet must use organically-grown feed (without animal byproducts) only and no synthetic hormones or antibiotics. Must be raised in clean, safe living conditions accommodating natural animal behaviors (like the ability to graze on pasture or have access to outdoor space). Must not be confined in such a way that prevents lying down, standing up, fully extending limbs, and moving about freely. No animal cloning. Why Buy Organic? Many consumers buy organic for health reasons and/or because it’s better for the environment. Research shows that organic produce may be better for human health as it contains greater concentrations of important nutrients (such as antioxidants, omega-3s, polyphenols, etc.) and far less harmful pesticide residue than conventionally grown produce. Organic farming is widely recognized for being more sustainable than conventional farming because it lacks harmful chemical pesticides and employs greater biodiversity, which means better soil quality and reduced pollution from synthetic fertilizer. Another consideration: conventionally grown livestock involves an added carbon footprint from imported feed that’s absent in organic production. Non-GMO Labeling You’ve likely seen the Non-GMO Project Verified seal (pictured right) on the display panel of numerous products. It’s the most rigorous and commonly used non-GMO verification. To fully appreciate this third-party verification, it’s important to understand what GMOs are and the concerns consumers have about them. About GMOs GMOs are living organisms whose genetic material has been manipulated artificially in a lab via genetic engineering. This creates combinations of plant, animal, bacterial, and viral genes that aren’t found in nature or even through crossbreeding techniques. In agriculture, GMOs have been artificially engineered to withstand the direct application of certain herbicides and/or to produce an insecticide. There’s also a new class of GMOs being used to develop other features artificially, such as resistance to browning in potatoes for greater consumer appeal, as well as to make new organisms. Why GMOs Are Concerning The Frankenstein-ish aspect of GMOs makes many consumers uncomfortable, especially since the long-term health consequences of consuming GMO foods is unknown at this time. Some believe that the genetic-engineering process may cause unnatural alterations in a plant’s metabolic pathways or its own naturally occurring proteins, which may lead to the production of toxins or allergens in food. However, this hasn’t been proven. While numerous research articles have pointed to GMO safety, the tentative conclusions in these studies contain various caveats, such as “no overt consequences” and “no effects on human health have been shown,” which suggest that GMO safety hasn’t been proven. Also worth considering is that more than 80 percent of all GMOs grown around the globe are genetically modified for herbicide tolerance, resulting in greater herbicide use. The toxic herbicide Roundup has increased dramatically since GMOs were introduced. GMO crops have additionally played a role in creating “superweeds” and “superbugs,” which require potent toxic poisons to be controlled. There are political/ethical issues too. Giant biotech companies have been able to obtain patents on GMO seeds, which gives them absolute control over their product. Critics say that farmers face severe financial hardships due to having to repurchase GMO-patented seeds annually. Perhaps most unsettling of all, once GMO seeds are released into the environment, they can’t be recalled. GMO Foods GMOs have already infiltrated our food supply. According to the USDA, U.S. genetically modified crops include: soybeans, corn (field and sweet), canola, cotton, alfalfa, sugar beets, summer squash, papaya, apples, potatoes, and some varieties of eggplant, pineapple, and salmon. GMOs are commonly found in sugars, syrups, oils, emulsifiers, and other additives. About 80% of processed foods contain GMOs, according to some estimates. Additionally, corn and soy make up the bulk of the feed consumed by cattle, hogs, and poultry, and alfalfa is a major component in the diet of dairy cows. Starting earlier this year, some GMO foods were required by the USDA to disclose on labeling that they’re “bioengineered.” In its infancy, USDA bioengineered labeling doesn’t apply to all GMO foods, and thus the Non-GMO Project Verified seal is more informative for those wanting to avoid GMOs. Non-GMO: What Does It mean? Non-GMO Project Verified products comply with the Non-GMO Project Standards, which essentially means they’re produced without genetic engineering or genetically engineered ingredients. The standards include stringent provisions for testing, traceability, and segregation. The Non-GMO Project tests products and spot checks at different points in the supply chain along with yearly inspections for ongoing compliance. Organic vs. Non-GMO You may be wondering why non-GMO verification is needed when organic certification already doesn’t allow GMOs. The answer is that non-GMO verification builds on the work of organic certification by adding measures of ongoing testing of high-risk ingredients and important control points. It adds an extra layer of vetting and protection for GMO avoidance. Read the Label The next time you go shopping, you may want to look for the USDA Organic and Non-GMO Project Verified seals. In addition to helping safeguard your health and protect the environment, buying certified foods supports the existence of more organic and non-GMO foods. And don’t forget that these certifications are used in supplements, personal care products, and even textiles that use organic or non-GMO ingredients. At BrainMD, we’re dedicated to providing the highest purity nutrients and standardized herbal ingredients to support your energy, focus and overall well-being. For more information about our full list of supplements, please visit us at BrainMD.
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How to Make Friends at Any Age
There can be no doubt that friendships make life richer. They certainly make us happier, according to Harvard research – especially if our friends live nearby. Sharing our feelings with friends has been shown to activate the brain’s reward circuits, making us feel good. Friendships can help make us healthier, too. The bonds of friendship appear to help protect our brains against memory loss later in life. But what if you find yourself without friends? It happens. If you move or change jobs, or if your friends move away from you, you may find yourself without a buddy to call. You may need to learn how to make friends as an adult after a romantic partnership ends or when a longtime friendship has been lost. Don’t worry. We’re built to be social creatures. You can learn how to make friends regardless of your age. Here are some tips for making friends, informed by research and the advice of mental health experts. 8 Top Tips for How to Make Friends at Any Age 1. Make an Effort While circumstances can help when it comes to making friends, friendship requires effort. In fact, one study found that in people who hold the belief that friendship happens based on luck end up lonelier in the long run. You must be willing to take action if you want to make friends. That means saying hello, introducing yourself, sharing, listening, and asking others to do things. You may have potential friends all around you, but if you don’t make an effort, a friendship might not happen! 2. Pursue an Interest Here’s a win-win opportunity: pursue an interest (preferably one that involves other people). Take a photography class or volunteer for a beach cleanup. Maybe you can take a community hike, or perhaps you can work out regularly at the park. Whatever interest you pursue, you’ll have the joy of doing it, while creating opportunities for friendships to develop at the same time. Showing up consistently to your group or class is important to make friends as well. Research shows that when others see a new person regularly, over time they feel more friendly toward that person. This is referred to as “exposure effect.” Make use of it! 3. Say “Yes” If you’re in need of friends, follow the rule of saying “yes” to social invitations. When your colleagues ask you to join them after work, go! Even say yes to things you don’t want to do. If you don’t have the time or inclination to commit to an entire afternoon or evening, show up for an hour. Take advantage of opportunities that come your way. You never know where a potential friend might be. 4. Try an App Meaningful friendships can be made online, especially for people living in remote locations and elderly people who have trouble getting out. Use social media to your advantage! Facebook has literally thousands of groups to choose from. Whatever you decide to join, really give it a go. Show up regularly and engage. There are also apps like Meetup, Yubo, or Bumble BFF designed to make friendships. What’s wonderful about them is that you can find other people just like you looking to make new friends! 5. Develop Your Social Skills If you haven’t made a friend in a while, you might be rusty on your social skills. One way to start a conversation is to ask a question based on something you’ve observed. People love to talk about themselves! Slip in a compliment too for good measure. For example, a new (or existing) neighbor grows beautiful roses, and you happen to love gardening. The next time they are in their garden you could say, “I love how beautifully you grow your roses, what is your secret?” Really listen. Give the potential friend your full attention. Be genuine in your observations, questions, and compliments. Taking interest in another person helps to build friendships. 6. Look for Similarities Shared interests, values, and passions play an important role in friendships. Look at where you have similarities with others and build on them. This is easier if you join a group or take a class. Once you have an idea of what you have in common with a new friend, you can share information about books, articles, or TV shows you both like. Or you can really be bold and extend an invitation to an event, such as a concert or play, or activity that involves your shared interest. For instance, if you both like fitness and outdoor activities, invite your new friend to go for a hike, run, or walk. 7. Self-Disclosure and Humor Experts say that self-disclosure and sharing funny stories or inside jokes are ways to build a closer friendship. Self-disclosure is the act of sharing facts, inner thoughts, feelings, and emotions about your life and circumstances. This kind of sharing should come with time and earned trust. Whatever it is, the intent is to be vulnerable and let that person know you better. 8. Keep Expectations in Check Not every person will become a lasting friend and friendships take time to form. Don’t place too many expectations on new potential friendships. Be patient and trust the process. Friendly Reminder Be good to yourself while trying to make new friends. Keep up your self-care: exercise, sleep well, and relax. When you feel your best, it’s easier to meet new people. If loneliness overtakes you or you find it too overwhelming to extend yourself, consider getting the support of a qualified therapist. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Testosterone for Women: Here's Why It's So Vital to Your Health!
Did you know that testosterone isn’t just a male hormone? Both men and women have testosterone. In fact, men and women have virtually identical types of hormones. The relative amounts of the various hormones can differ, and traditionally assigned gender differences often come from these variances in hormone levels. Testosterone for Women "Women overlook the need for testosterone.” - Tana Amen, BSN, RN People tend to think of testosterone as an exclusively male hormone, but women produce and need testosterone too, just at lower levels. Healthy testosterone levels in women help support: fertility sex drive menstrual health breast and vaginal health bone density muscle mass mood memory motivation 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. The #1 complaint of women with low testosterone is decreased libido, which is why many women seek out libido supplements to help balance this hormone. Hormonal Imbalances The human body produces hundreds of hormones, but the following five probably have the most direct influence on brain/mental health: thyroid (energy regulation), melatonin (sleep patterns and 24-hour cycling), estrogen (cognition and mood), progesterone (sexual behavior, stress, and mood), and testosterone (mood, motivation, sexuality, and strength). When hormones are healthy, you tend to feel vibrant and energetic. When hormones are off kilter, you’re likely to feel less than optimal. This may 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. Testosterone and Aging Like many hormones, testosterone levels decrease with age. The aging process can leave some with low testosterone levels, which may increase feelings of anxiousness, mood issues, and a host of other issues. Testosterone also can be prematurely reduced (at any age) by long-term stress, environmental pollutant exposures, insulin imbalance, narcotic use, and many other lifestyle factors. 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 lower 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 and testosterone may affect cognitive decline later in life, too. Reducing sugar intake and regularly engaging in weight-bearing exercises are effective lifestyle factors that can help mitigate the effects of testosterone reduction. But you can get nutritional support too! Both men and women can naturally support testosterone levels with BrainMD’s new testosterone supplement… Brain-T MAX Brain-T MAX is a unique supplement that provides nutritional and herbal support for healthy testosterone levels.* Among its key health benefits, Brain-T MAX can help support: healthy testosterone levels in men and women* cognitive function and brain health* energy, stamina, strength, and vitality* healthy levels of the stress hormone cortisol* immune function* Brain-T MAX delivers clinically proven ingredients that have been shown in research studies to naturally increase testosterone, a hormone essential for physical and mental well-being.* Brain-T MAX Ingredients This unique supplement uses natural herbs to help support the endocrine system.* It supplies clinically effective doses of… KSM-66® Ashwagandha Root Extract A patented ashwagandha extract that improves sexual function in women, KSM-66 has been shown to increase testosterone levels at dosages of 600 mg per day.* LJ100® Tongkat Ali Extract A standardized extract of Tongkat Ali, an herbal supplement that may benefit physically active male and female seniors, LJ100 improves testosterone levels and sexual function at a dosage of 200 mg daily.* Testofen® Fenugreek Extract A standardized extract of fenugreek, Testofen has been shown in clinical studies to increase testosterone levels at a dosage of 600 mg daily.* Zinc (as glycinate) Found to increase testosterone levels in people who are low in this mineral, zinc glycinate is a highly bioavailable form of zinc.* These ingredients work together to support healthy circulatory testosterone levels in the body.* What Others Are Saying “I had low energy, lack of motivation in things I previously enjoyed and when I took the Brain-T MAX it helped not only with energy and motivation but also improved my mood overall and created an overall sense of calm.” “Works for me. I’ve experienced measurable endurance in my strength and running sessions. It also gives me a noticeable energy boost, both mental and physical throughout the day. I highly recommend it.” Boost Your Testosterone to the MAX Brain-T MAX is an easy to take supplement, customized for female and male adults.* The ingredients in Brain-T MAX are derived from herbs that clinically support testosterone.* This potent formula targets the source of common sexual health issues that come with aging to improve overall well-being, stress levels, and immunity.* Unlike many other supplements, Brain-T MAX is yeast and gluten free. It’s also sugar free, corn free, soy free, nut free, egg free, and free of artificial additives. Get the support your body needs.* Try Brain-T MAX 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 Brain-T 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.
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