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What Are Some of the Best Health Benefits of Antioxidants?
Having a healthy immune system is a key to survival in today’s world. Your immune system defends against bacteria, viruses, parasites, and other potential troublemakers. These may include molds, food allergens, and environmental toxins. One of the best ways to protect yourself against such harmful agents is to increase your intake of antioxidants. What Are Antioxidants? Antioxidants are compounds in foods that can help prevent or delay damage to cells. They donate electrons to free radicals, which helps neutralize them. Free radicals can come from outside the body, but they’re also generated by our bodies. Our cells use oxygen to make energy. In the process, some of the oxygen is converted into free radicals (“oxyradicals”). These must be tightly controlled, or they can destroy DNA, proteins, and other key cell components. All our cells have antioxidant enzymes for this purpose. Our antioxidant enzyme system includes many different types of enzymes, but in order to neutralize oxyradicals and other free radicals, these enzymes must have iron, zinc, copper, selenium, or manganese built into their protein structure. These various minerals must come from our diet. We get nutrient antioxidants from our foods – not just vitamins and minerals, but also from thousands of different types of flavonoids and other polyphenols. Foods such as berries, citrus fruits, other fruits, and vegetables provide substantial supplies of these healthy substances. Antioxidants and Free Radicals Many have questions about the relationship between antioxidants and free radicals. For optimal physical and physiological function over the long haul, it’s crucial that the body has sufficient antioxidant defense against free radical activity. When the body’s antioxidant defenses lose ground, a situation termed oxidative stress develops. Our cells’ antioxidant nutrients and enzymes function to neutralize oxyradicals and other free radicals generated from them. But as the body ages, its ability to manage free radicals may decline. This reduction of antioxidant power has been linked to the weakening of brain, heart, immune, and other organ functions. Benefits of Antioxidants There are many benefits of eating antioxidant-rich foods. Maintaining this type of diet may: help reduce oxidative stress help eyes, including age-related vision loss help heart health help support healthy aging help prevent serious illness help physical and mental health Having a healthy diet also may assist with weight management and overall positive mood and well-being. Types of Antioxidants There are several types of antioxidants and phytonutrients such as flavonoids, flavones, catechins, polyphenols, and phytoestrogens. Here are just a few of the potent antioxidants that can be found in BrainMD products. 3 Powerful Antioxidants That Can Help Protect Against Free Radicals Cocoa Flavanols Cocoa flavanols are a family of flavonoids concentrated in the cocoa bean. They are abundant in cocoa powder that hasn’t been bleached or chemically processed. Cocoa flavanols have been thoroughly researched and found to promote healthy blood pressure and blood flow to the brain.* You’ll find generous amounts of cocoa flavanols in Brain In Love dark chocolate bars.* Ginkgo Flavanols Ginkgo biloba has been a medicinal treasure for thousands of years, and a dietary supplement for over half a century. The leaves of the ginkgo tree yield several flavanols that, together with beneficial terpenes from the leaves, are made into a standardized dietary supplement ingredient. This powerful antioxidant is best known for its capacity to improve circulation and enhance memory and concentration.* Experience the benefits of standardized Ginkgo Biloba Extract in Brain & Memory Power Boost.* Green Tea Catechins A staple in Asian cultures, green tea (Camellia sinensis) promotes blood vessel health and blood flow to the brain.* The four main active catechins extracted from green tea leaves are potent antioxidants that can help reduce the production of free radicals in the body and help preserve healthy functioning of the brain and other organs.* Boost your body’s natural defenses with the green tea catechins in Focus & Energy.* Antioxidants in Foods To increase your antioxidant protection, focus on getting these vital vitamins and minerals into your diet: Beta-carotene – Colorful plant foods like apricots, beets, carrots, mangoes, peas, pumpkin Lutein – Leafy green vegetables, oranges, papayas Lycopene – Pink/red fruits and vegetables such as grapefruits and tomatoes Selenium – Barley, beef, Brazil Nuts, brown rice, fish, poultry Vitamin A – Dairy, eggs, and liver Vitamin C – Bell peppers, Brussels sprouts, lemons, snow peas, strawberries Vitamin E – Avocado, leafy green vegetables, nuts and seeds, spinach Foods with vibrant colors are often loaded with antioxidants. Certain foods high in antioxidants have been referred to as “superfoods.”* These may include: Apples Black and green teas Blueberries Broccoli Dark chocolate Eggplants Goji berries Lentils Pomegranates Red grapes Support Your Immunity As we’ve seen, the benefits of antioxidants are numerous.* Optimizing your daily intake of antioxidant-rich foods – by consuming fruits, vegetables, and other healthy foods – can provide your body with the nutrients it needs to bolster your immune health.* To protect yourself against free radicals, and to help your system combat the harmful effects of bacteria, viruses, and other unwanted invaders, try these antioxidant-rich foods and supplements today!* At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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One of the Best Ways to Know Your Attachment Style
With Valentine’s Day right around the corner, it’s an ideal time to explore the latest buzz in psychology and romantic relationships: attachment styles. The concept of attachment styles is spreading like wildfire among many, including young singles. The hashtag #attachmentstyle currently has more than 250 million views of content on TikTok, and a simple search on Amazon for “attachment theory” or “attachment styles” brings up thousands of book titles! The hope is that if you can understand your attachment style, you have the key to unlock a path to forming a loving, lasting, partnership. Who doesn’t want that? Let’s explore attachment theory. Attachment Theory and Styles Based on psychology’s widely accepted attachment theory, which was first introduced in the 1960s by researcher and psychoanalyst John Bowlby and later expanded by developmental psychologist Mary Ainsworth, attachment styles characterize the way adults tend to form bonds in intimate relationships based on patterns established in early childhood with their primary caregiver(s). In Ainsworth’s research involving the bonding between infants/toddlers and their caregivers, she observed different types of attachment: secure, ambivalent, and avoidant. Later research added a third style: disorganized (fearful-avoidant). The latter three are all forms of insecure attachment. Attachment Styles in Adults In 1987, researchers hypothesized that infants/children with secure and insecure attachment patterns would grow into adults exhibiting the same attachment styles in adult love relationships and largely found this to be accurate in a landmark study. While other factors come into play, such as genetics, attachment theory holds that the primary bond formed in infancy makes a profound and lasting imprint on adult relationships. If you struggle to form loving, stable, secure relationships as an adult (estimated to be about 40% of adults), it’s possible that you have an insecure attachment style. Insecure attachments can cause tremendous pain and heartache, and they’ve even been found to activate both stress and immune responses in the body. But here’s the good news: Secure attachment can be learned. Discovering Your Attachment Style If you suspect you might have an insecure attachment style, identifying your type can be profoundly useful (and necessary) in forming healthy, stable, loving, and secure relationships. Here’s a closer look at the three insecure attachment styles: Anxious Anxious types crave closeness and emotional intimacy, yet they have a strong fear of abandonment. They’re other-focused, often seeking approval, assurance, support, and responsiveness from their partner. If they don’t get it, they become anxious and needy, and sometimes desperate for love. They can suffer from low self-esteem and are overly sensitive to a partner’s actions and moods, taking things personally. They value their relationships highly but worry or feel that their partner isn’t equally invested. Avoidant Those with an avoidant attachment style tend to be lone wolves. Closeness and physical touch may make them uncomfortable and they try to avoid emotional connection with others. Emotional intimacy is associated with losing independence and being suffocated. They shut down and push it away. They will accuse their partner of being too clingy. They refuse emotional help from others and don’t like relying on other people or other people relying on them. They value freedom more than partnership. Fearful Sometimes called “disorganized attachment,” fearful types tend to show unstable behaviors and can give mixed messages in a relationship. They want intimacy and closeness but may have trouble trusting and depending on others. Their relationships can be a source of both desire and fear. They avoid strong emotional connection out of fear of being hurt. Also, they may not regulate their emotions very well. Note: It’s possible to exhibit different attachment styles in different relationships, so you may identify with more than one of these types. What Does Secure Attachment Look Like? Adults exhibiting a healthy, secure attachment style are self-confident, authentic, trusting, and hopeful. They can navigate conflict constructively, enjoy intimacy and affection, and seek out social support when needed. They can openly share feelings with their partners and are consistent and reliable. They aren’t threatened by their partner’s independence. They can sustain long-term relationships, while preserving autonomy. How to Establish Healthy Relationships Many mental health experts believe that those with insecure attachment issues can learn how to securely bond with others, but it does require a concerted effort. To start, you may want to make a relationship inventory. Take note of common themes in your previous relationships. Next, find a qualified therapist who can help you accurately identify your own attachment patterns and address deep-seeded issues of low self-worth, fear of intimacy, distrust, and jealousy – which fuel the three insecure attachment styles. The relationship bond you form with your therapist will model a secure attachment that you can duplicate in other relationships. With professional guidance, you can determine the new behaviors you need to practice to form a secure attachment with another person. For example, an anxious type may need to refrain from jumping into a relationship too quickly, instead trusting and taking time to keep the focus on themselves and their own well-being, and maintaining calm while they get to know a new person. Safe and Secure We all deserve to feel safe, secure, and loved in a relationship. This may be the time to transform your insecure attachment style into a secure one. 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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8 Premium, Branded Ingredients in BrainMD Supplements
When you walk into a vitamin store or the health section of a supermarket, you’ll see hundreds of vitamins and dietary supplements with different ingredients, amounts, and sourcing. But how can you really know if you’re getting a high-quality supplement or just a fancy label with cheap ingredients? There are many things to look for when purchasing a supplement, such as absorption, formulation, manufacturing, and testing. One way to help ensure you’re getting a quality product is to purchase supplements with branded ingredients. What Are Branded Ingredients? Branded ingredients are special, often proprietary, ingredients that are given a brand name by the manufacturer. These ingredients are also referred to as patented or trademarked ingredients and appear on supplement labels with symbols such as ™ or ®. When an ingredient is trademarked, it usually means the company has invested a great deal of time and money into establishing its quality and elevating its status among other ingredients of its kind. An ingredient might be branded due to its safety or purity or because of the way it’s processed (to be more bioavailable, have better taste, etc.). Benefits of Branded Ingredients Here are some of the top benefits of branded ingredients… Credibility Trademarked ingredients are typically backed by science and have head-to-head comparisons with generic versions, and sometimes even with other branded versions. When the science supports a manufacturer’s claims, it helps establish the ingredient’s quality and credibility. Efficacy Manufacturers of branded ingredients are under contract to their suppliers and must include the ingredient in the way the contract and scientific studies stipulate. Compliance is necessary to ensure the efficacy of the ingredient and to instill confidence in the consumer. Transparency Increasingly, consumers are demanding to know the traceability of the ingredients in the supplements they purchase. A well-researched branded ingredient can help provide transparency, educate the consumer, and offer higher manufacturing standards than its generic ingredient counterparts. Note: Due to the extensive research and financial investment required to formulate and manufacture branded ingredients, they typically cost a little more than supplements with non-branded ingredients. So, does BrainMD have any branded ingredients in its supplements? Glad you asked… 8 Premium, Branded Ingredients in BrainMD Supplements 1. affron® Standardized Saffron Extract A highly concentrated, standardized saffron extract, affron® is found to improve mood, anxiousness, and sleep quality in double-blind, randomized, placebo-controlled clinical trials. This highly concentrated and standardized nutraceutical extract of saffron is a spice that’s been used in the Middle East for at least 2600 years. Modern clinical research with this specific ingredient fully supports the traditional reverence for saffron’s mood-elevating effects. Which BrainMD supplement features this branded ingredient? Happy Saffron Plus was scientifically designed to promote a positive mood. It brings together nutraceutical preparations of the two most traditionally revered “happiness herbals” – saffron flower extract and curcumin from turmeric root – with zinc, a mineral essential for life and vital for a positive mood. 2. Ferrochel® Ferrochel® is a high-purity ingredient of iron atoms bonded to molecules of the amino acid glycine. Unlike iron sulfate, and many other iron compounds used in iron supplements, this form of iron is very gentle on the stomach. Though iron’s main health benefits are typically linked to hemoglobin, this essential mineral aids in energy production, gene regulation, and the body’s detoxification process. Which BrainMD supplement features this branded ingredient? Iron Advanced Ferrochel® Iron is so reactive, it can degrade other supplement ingredients. That’s why BrainMD offers iron as a standalone supplement, in its best tolerated and best absorbed form: ferrous bisglycinate, Ferrochel®. 3. Longvida® Optimized Curcumin Extract The turmeric root has paralleled saffron as an herbal greatly revered for its wide range of benefits for at least 2600 years. Consuming turmeric root doesn’t get much curcumin into the bloodstream, but nutraceutical technology has now overcome this problem. The Longvida® curcumin preparation features excellent absorption of curcumin and has worked well in clinical trials at 400 mg per day or higher. Besides being found to improve mood in clinical trials, Longvida® was recently shown to improve aspects of memory as well. Which BrainMD supplements feature this branded ingredient? Happy Saffron Plus & Brain Curcumins Brain Curcumins provides the three major curcumins as the Longvida® preparation, which is efficiently absorbed. Longvida® helps fight physical fatigue and helps maintain healthy mood and cognitive functioning while under mental strain. 4. Pycnogenol® Maritime Pine Bark Extract Pycnogenol® is a powerful antioxidant concentrate that promotes the delivery of blood to the brain. Intensive clinical research has established its benefits for attention and other higher brain functions in kids as well as adults. This authentic, standardized polyphenol extract comes from the French maritime pine (Pinus pinaster). Pycnogenol® is one of the most extensively researched of all herbal antioxidants. Which BrainMD supplement features this branded ingredient? Attention Support can help increase your attention span while helping you stay relaxed and calm. Its ingredients were picked for their clinically demonstrated benefits for attention, concentration, calm, and overall self-control. 5. Relora® Relora® is a proprietary botanical complex that’s been clinically tested to support calmness. In a double-blind clinical trial, this patented blend of two herbs, Magnolia officinalis and Phellodendron amurense extracts, reduced occasional feelings of anxiousness and stress in premenopausal women. Relora® can help enhance healthy management of the stress hormone cortisol, while easing apprehension, tension, worry, anger, fatigue, negative mood, and confusion. Which BrainMD supplement features this branded ingredient? Everyday Stress Relief was specifically formulated to help replenish your brain and body’s nutrients that can be depleted during times of excessive stress. This supplement includes herbal extracts clinically shown to have calming and anti-stress effects, helping you to feel less anxious without making you sleepy. 6. Satiereal® Saffron Extract Satiereal®, a patented extract of saffron, contains four compounds that have powerful antioxidant, brain-protective, and serotonin-enhancing actions. Saffron, which grows mainly in Europe and the Middle East, has been shown to benefit mood and memory. In clinical trials, Satiereal® was found to reduce feelings of hunger, while supporting appetite moderation and healthy weight management. Which BrainMD supplement features this branded ingredient? Serotonin Mood Support can help increase the production of soothing brain waves, correct stress-related nutritional deficiencies, and promote relaxation that will enable quality sleep. It contains a patented form of saffron (Satiereal®) along with other key nutrients that help to promote relaxation, positive mood, serotonin balance, and even healthy weight management. It can help you handle the ups and downs of life with more composure. 7. Sensoril® Ashwagandha Extract Ashwagandha (Withania somnifera, root/leaves) is a well-known herb that’s been used for centuries in Ayurvedic medicine. Ashwagandha is an adaptogen that supports the body’s healthy response to stress by promoting calm and overall mental focus and has been associated with improved memory. Sensoril® is a highly concentrated, standardized form of ashwagandha. It’s been clinically studied for its mood- and memory-boosting properties. Which BrainMD supplement features this branded ingredient? Focus & Energy was designed to promote sharpness and improve productivity without lowering blood sugar. It’s formulated specifically to reinforce the brain and the body’s ability to fight fatigue and adapt to stress. Focus & Energy includes standardized, ultra-pure extracts of three powerful adaptogens: rhodiola, ashwagandha, and ginseng. 8. Vitakelp® This cold-water, brown seaweed is sustainably harvested off the Scottish Hebrides. It’s a good source of minerals, especially potassium, calcium, and magnesium. It also contains ascophyllan, a unique sulfur-containing carbohydrate that has immune activity. Which BrainMD supplement features this branded ingredient? Neuro Greens Superfood was developed from the latest scientific research on superfoods (foods especially rich with nutrients and other substances beneficial to human health). Neuro Greens includes diverse substances that can help detoxify and energize the body, while providing substantial immune support. It also promotes healthy digestion from its contribution of prebiotic fibers, which support friendly bacteria (probiotics) in the gut. While only some of BrainMD’s supplements contain branded ingredients, all of our dietary supplements are ultra-pure, science-based, and brain directed. Our high-quality supplements come from the finest sources, have undergone rigorous clinical testing, and have been formulated for maximum absorption to give you the nutrients you need to be your best self. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Methods for Relaxation: 5 of the Best Ways to Keep Calm!
Knowing how to relax is practically a superpower in today’s challenging world. Since the start of the pandemic two years ago, people everywhere have become significantly more anxious and stressed. A review from October 2021 analyzed multiple studies from around the world and estimated that anxiousness levels increased 25.6% globally since early 2020. The American Psychological Association’s “2021 Work and Well-being Survey” reported that 71% of participants experience work-related stress during the workday. When was the last time you relaxed deeply? If it’s been a while since you’ve relaxed, or if you have trouble unwinding in general, don’t worry. There are proven methods for relaxation that you can learn. The Body’s Relaxation Response Did you know your body has a built-in relaxation response? It does, and it’s linked to what’s called your parasympathetic nervous system (PNS). Often called the “rest and digest” system, the PNS works in tandem with your sympathetic nervous system (SNS), which controls the body’s “fight or flight” stress response. Both are part of your body’s greater autonomic nervous system. The SNS triggers the release of stress hormones, such as cortisol, which prepare you to handle a stressful situation. When the brain senses stress hormone levels are too high, the PNS is activated, your body relaxes, and you downshift to rest, relax, and recover from the stressful episode. However, when stress becomes a way of life, as it has for so many these days, the working relationship between the SNS and PNS can get disrupted. When that happens, the SNS remains activated and stress hormone levels stay elevated. This extreme stress can be destructive to both your body and brain. Thankfully, researchers have found that certain relaxation techniques can trigger the PNS, lower stress hormones, slow the heart rate, and promote relaxation. So, if you’re in a prolonged period of stress, you can practice the methods for relaxation below to help engage your PNS and turn off the stress response! 5 of the Best Natural Methods for Relaxation 1. Diaphragmatic Breathing Diaphragmatic breathing involves taking deep, rhythmic breaths. Research shows that reduced stress markers, less self-reported anxiousness, better cognition, and PNS activation may result from deep breathing. Here’s a simple exercise: Breathing with your diaphragm (or belly) rather than your chest: Inhale for a count of 3 to 4 seconds Pause for beat Exhale for a count of 6 to 8 seconds Pause for a beat Repeat this pattern 10 times The calming effects of deep breathing should be immediate! 2. Try Meditation Meditation is the perfect practice for activating the PNS and experiencing more calm in your mind, body, and emotions. By measuring heart rate, blood pressure, and stress hormone levels, studies have found that meditation can help activate the relaxation response and reduce stress and anxiousness. Both Transcendental Meditation and mindfulness meditation have been well-studied with positive results. Some forms of meditation allow for mind-wandering, and others are more disciplined about keeping the mind focused. They both have relaxation benefits. The best meditation is the one you’ll do on a regular basis. Explore what’s out there and be sure to make use of the many meditation apps available today. 3. Enjoy Nature It’s easy to overlook how profoundly restorative nature can be. One review looked at mental health markers, including reduction of anxiousness and stress, in college-aged individuals who spent 10 minutes sitting or walking in natural settings, contrasted with equal time in urban settings. Natural settings were shown to significantly and positively impact both psychological and physiological markers of well-being. If you can’t be in nature, you can listen to it for the relaxing effects. The sound of the wind in the trees, gentle waves on the beach, a burbling brook, or the song of birds can unlock your body’s relax response. Research shows playing natural sounds affected the bodily systems that control the fight or flight and rest and digest autonomic nervous systems, promoting more relaxation in the mind and body. 4. Practice Yoga, Tai Chi, or Qigong These three practices from ancient cultures all combine rhythmic breathing with a series of postures or flowing movements and are known to reduce stress. In terms of relaxation and calming the mind, performing the physical movements offers a mental focus that can help distract the mind from racing thoughts, while enhancing flexibility and balance. All of them have been shown to shift the body from the SNS to the PNS, and to help reduce feelings of anxiousness. 5. Progressive Muscle Relaxation Progressive muscle relaxation can be learned by nearly anyone, and it takes 10 to 20 minutes per day to practice. It’s done by deepening your breathing and bringing awareness to different parts of your body while you tense your muscle and then release it. It usually starts at your head, tensing muscles in your face and then releasing, and then working down the body – or starting with your toes and feet working your way up. Awareness is given to the changes that occur while tensing and releasing muscles. This technique has been shown to help reduce anxious feelings and promote sleep. Keep It Relaxed If these methods for relaxation don’t work for you, don't worry! There are others to explore, like petting your pet and using essential oils to create a relaxing environment at work or home. Also, consider promoting relaxation with nutritional support.* A quality supplement, like Calm My Brain, features ingredients scientifically proven to relax your mind and body.* Keep at it and you’ll learn how to cultivate a wellspring of inner calm. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Calm My Brain 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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Good vs. Bad Carbs: How to Create a Balanced Diet with Healthy Carbs!
When it comes to healthy eating, carbohydrates (carbs) have been deemed good, bad, and everything in between. Many weight management programs demonize carbs as the main culprit in weight gain. But is there more nuance to the matter? In this article, we’ll separate truth from fiction about what carbs are, why we need to eat them, and how to incorporate them into our diet in a way that promotes health. We’ll also look at the importance of carbohydrates as part of a healthy diet and list some meal ideas for getting started eating carbs the nutritious way. What Are Carbohydrates? Carbohydrates are one of four major types of nutrients that our body needs to function. They break down into glucose, the body’s primary energy source, and are necessary for the proper function of every part of the body. Carbs are found in: Fruits Grains Milk and milk products Starchy vegetables like corn and potatoes Beans and legumes Beverages like soda, juice, and alcohol Not all carbs are created equal. Some sources are nutritious, while others are empty calories. Good vs. Bad Carbs It isn’t helpful to think of carbs as strictly “good” or “bad.” Carbs are necessary for health, but there are some forms of carbs that are more nutrient-dense than others. These are split into two groups: simple carbs and complex carbs. Simple Carbs Simple carbs break down easily and quickly in the body. Foods made primarily of simple carbs may have added sugars or be overly processed. This means some naturally occurring nutrients (like fiber) are stripped away. Fast digestion also means they enter the bloodstream quickly. This can cause a rapid spike in blood sugar compared to complex carbs, especially when eaten without protein or fats. For example, a can of soda provides your body with carbohydrates but doesn’t hold any nutritional value because it’s missing vitamins, minerals, fiber, or other nutrients. Other examples of simple carbs include: Cake, cookies, pies, donuts Sugar-sweetened beverages and energy drinks White rice There’s a time and a place for enjoying foods that hold little nutritional value such as celebrations, holidays, and special occasions. The key is to focus on moderation and not obsess over whether or not every food choice you make is good or bad. Instead, to promote a healthy relationship with food, plan on making the majority of your diet nutrient-dense foods from fruits, vegetables, whole grains, and lean proteins. Complex Carbs Complex carbs take longer to digest. They don’t cause as dramatic a spike in blood sugar levels. Whole grains are a good example. They contain all parts of the grain, including the bran and germ which have B-vitamins, iron, and fiber. In comparison, refined grains have had the bran and germ removed. Whole grains include foods like: 100% whole grain bread and cereal Brown rice 100% whole grain pasta So, what makes a carb healthy for you? Whether simple or complex, if a carb has vitamins, minerals, and/or other nutrients necessary for health it can be healthy, as long as you enjoy it in the proper proportions. Here are a few examples: Fruits such as berries contain simple carbs and are high in antioxidants, which are necessary for protecting the body from environmental damage caused by pollution and UV rays. Eating healthy portions of fruit (the USDA recommends 2 cups per day for adults) is a healthy choice, carbs included. Milk contains naturally occurring sugars that are considered simple carbs. Milk also is a good source of protein and calcium. The USDA recommends 3 servings per day for adults. White rice is a staple food in many cultures. Rather than giving up important cultural foods, aim to create balance on your plate by having a smaller portion of white rice alongside plenty of protein. The general portion recommendations are 3 oz of protein and ⅓ cup of rice. The protein will help the carbs digest more slowly, releasing sugar into your bloodstream at a more favorable rate for your body. The takeaway: focus on eating complex carbs. These don’t increase blood sugar as quickly and typically have more nutrients. Keep in mind that although some foods contain simple sugars, they can promote health if they have other important nutrients, especially when eaten as part of a balanced meal. Should You Limit Carbs? Most people don’t need to limit carbohydrates or go on a low-carb diet. The USDA recommends healthy adults get 45-65% of total daily calories from carbs. However, you may choose to limit carbs for weight loss or other reasons, and it’s best to consult your doctor or a registered dietitian who can help you do so safely. Enjoy carbohydrates that hold little nutritional value in moderation. You should include a healthy portion of nutrient-dense carbohydrate foods in your diet at each meal and with any snacks you eat. Be sure to balance carbohydrates with small portions of healthy fats, a good helping of protein, and plenty of water, too. Creating a balanced plate is all about incorporating all four macronutrients in a balanced way. How to Create a Balanced Diet with Healthy Carbs Here are some ideas for making balanced meals with carbs: Breakfast: A cup of oatmeal with a handful of blueberries A glass of milk Two scrambled eggs cooked in olive oil with avocado slices Milk and eggs have protein, avocado and olive oil are healthy fats, oatmeal and blueberries have carbs but also contain vitamins, minerals, and fiber. Lunch: 100% whole wheat bread sandwich with a thin layer of pesto, avocado, 2-3 slices of lean turkey meat, tomato, provolone cheese A handful of strawberries Two handfuls of baby carrots Water with lemon The bread and strawberries are the carbs here. Whole wheat bread is high in fiber and B vitamins. Some brands even have a little protein. Avocado has healthy fats and fiber. Turkey and cheese offer protein, while carrots give more fiber. Dinner: Chicken breast Brown rice or quinoa Spring mix (or other dark leafy green/mix) salad with vinaigrette or homemade dressing The chicken provides protein, brown rice is a whole grain, and spring mix offers fiber and plenty of vitamins and minerals. The possibilities are vast with salads, so get creative. Final Thoughts Carbohydrates are necessary for health and well-being. There are simple and complex carbs, and while both can be part of a balanced diet, complex carbs are more nutritious overall. Enjoying treats with simple carbs in moderation is best. Rather than thinking of certain foods as “good” or “bad,” focus on creating a balanced plate that includes carbs, protein, and healthy fats at each meal. If you choose to go on a low-carb diet, be sure to consult with your healthcare provider or a registered dietitian first for guidance and support. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Do You Have One of These Six Types of Anxiousness?
Anxiousness comes in many forms and may affect people in different ways. Low levels of anxiousness may cause some to take risks that can lead to injury or an early death. Healthy levels of anxiousness may keep some from driving too fast on a rainy night. High levels of anxiousness may lead to panic attacks, health problems, and destructive behaviors. As is illustrated in these hypotheticals, some forms of anxiousness are healthy, while some aren’t. When it comes to the negative aspects of anxiousness, there are several telltale signs to be aware of. Signs of Anxiousness Though it’s normal to have periods of stress or worry, persistent anxiousness can lead to serious physical and mental problems. Some common signs of anxiousness include: Nervousness/restlessness Worrying Muscle tension (stress related) Irritability/anger Attention issues Fatigue Difficulty sleeping Having all these issues may be an indication that you’re dealing with anxiousness. But even having a few of these types of anxiousness may be a cause for concern. One of the best ways to deal with anxiousness is to identify your type so you can seek appropriate ways to mitigate it. 6 Types of Anxiousness and How to Cope with Them Naturally Pure Anxiousness Those who struggle with this type of anxiousness tend to feel tense and nervous. They may often feel uncomfortable in their own skin. They can be plagued by panic and self-doubt, and these feelings may trigger muscle tension, nail biting, headaches, abdominal pain, a racing heart, or shortness of breath. Irrational fears or phobias are also common. People with this type of anxiousness tend to avoid anything that makes them uncomfortable, such as places or people that might trigger panic attacks or relational conflict. Also, they tend to predict the worst and may be fearful of the future. What Can Help? As with some of the other types of anxiousness, deep relaxation exercises, such as hypnosis, may be helpful for this type. Also, exercise and calming activities may be beneficial. Supplements that may help this type include GABA, magnesium, theanine from green tea, ashwagandha, Relora, vitamin B6, probiotics, and DHA omega-3 fatty acids. Anxiousness and Low Mood This type is a combination of occasional anxious and depressive thoughts. Though one type may dominate at times, both issues may be present on a regular basis. People with this type may be low in GABA or dopamine. What Can Help? Intense exercise sessions alternating with calming activities – such as tai chi, yoga, and relaxation techniques – may help this type. Certain scents, like lavender, can help promote calm. Supplements that may help this type are SAMe, GABA, magnesium, curcumin, vitamin D, probiotics, and a combination of EPA and DHA omega-3s. Overfocused Anxiousness This type is usually associated with low serotonin levels. It’s common for people with this type to get stuck on negative thoughts or compulsive behaviors (like constantly checking locks). This may be the result of too much activity in the brain’s anterior cingulate gyrus. This type is also associated with people who worry, hold grudges, and have problems with being oppositional or argumentative. They tend to notice what’s wrong before they notice what’s right. What Can Help? Boosting serotonin may help this type. Aerobic exercise is recommended. Also, a diet high in complex carbohydrates may help. Supplements for this type include 5-HTP, saffron, St. John’s wort, vitamin D, probiotics, and a combination of the omega-3s EPA and DHA. Temporal Lobe Anxiousness This type is often associated with low GABA levels and could be the result of a head injury. The temporal lobes are important for memory, mood, and emotions. When there are problems in this part of the brain, people tend to struggle with mood instability, irritability, memory problems, and dark or evil thoughts. These individuals might misinterpret comments as negative when they aren’t, have trouble reading social cues, and experience frequent déjà vu. What Can Help? A diet high in protein and fat, and low in carbohydrates, may be helpful for this type. Neurofeedback is an effective therapy that may help some people who struggle with anxiousness. The supplements that may help this type include GABA, magnesium, taurine, and EPA and DHA. Cyclic Anxiousness People with this type might have low levels of GABA, but they also might have too much of the excitatory chemical glutamate. As the name implies, this type is associated with cycles of anxiousness and low mood. It also may apply to those affected by seasonal mood changes or those who deal with mood swings. As with the other types, people with cyclic anxiousness may have a mild or severe form, or anything in between. This type also can get worse during periods of hormonal changes, such as after having a baby or during menopause. What Can Help? Possible treatments for this type may include improving diet and exercise and implementing deep relaxation techniques. The supplements recommended for this type are GABA, magnesium, taurine, zinc, vitamin B6, and EPA and DHA omega-3s. Unfocused Anxiousness This type results from too little activity in the brain’s prefrontal cortex (PFC). When the PFC is underactive, people may complain of low energy, mental fog, being inattentive, bored, impulsive, and exhibiting poor judgment. The decreased brain activity may be a result of an injury, toxic exposure (such as from mold or household products), infection, or underlying attention issues. What Can Help? The treatment for unfocused anxiousness starts with identifying and treating the cause of the low activity, then rehabilitating the brain with a healthy diet and exercise regimen. Supplements that may help stimulate and repair the brain include ginkgo biloba, L-tyrosine, rhodiola, and EPA fish oil. The good news is that regardless of which type you are, you can feel calmer and more relaxed with the right treatment. If you tend to worry or have persistent anxious thoughts, consider trying BrainMD’s new calm-promoting, stress-managing nutrient combination… Calm My Brain Calm My Brain provides generous daily doses of high-potency ingredients to manage stress and promote calm.* Benefits of Calm My Brain This product is a combination of three pure and potent ingredients that have been intensively researched for feelings of anxiousness, and with positive benefits for stress, relaxation, and sleep.* The ingredients have been shown to help with: managing anxiousness and stress* reducing tension and irritability* regulating unhealthy eating* supporting calmness* improving sleep quality* The clinically researched ingredients in Calm My Brain can make a substantial difference in improving the well-being of individuals living with feelings of anxiousness.* 3 Synergistic, Stress-Busting Ingredients Magnesium is an essential mineral that helps both mind and body relax. Many individuals with anxiousness are low in magnesium, and inadequate magnesium intake is linked to sleep problems. This product provides magnesium in bioavailable forms, unlike the commonly used magnesium oxide, which is known to be poorly absorbed. Ashwagandha Root Extract (KSM-66®) is the best-researched and most effective form of this premier adaptogenic herb. It has been shown to improve anxiousness, stress, and sleep in multiple human clinical trials. L-theanine is an amino acid found in green tea. It can rapidly enhance calming alpha brain wave activity without causing drowsiness and can relieve feelings of anxiousness and promote mental focus. Keep Calm and Live Well Researched in clinical trials, the ingredients in this robust formula may help lessen tension and irritability, enhance calm, manage feelings of anxiousness and related unhealthy eating, and improve sleep quality.* It also can help promote a balanced stress response, including cortisol levels.* Calm My Brain is a powerful combination of ultra-pure nutrients that offers comprehensive management of all types of anxiousness.* Try it 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 Calm My Brain 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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What to Do If You Have Plantar Fasciitis
If you’re physically active, you’ve probably had pain in your feet at some point. One common condition that affects many people is plantar fasciitis. What’s Plantar Fasciitis? Plantar fasciitis is a common source of heel pain. Your plantar fascia is a band of tissue that connects your toes to your heel bone. It supports the arch of your foot and helps to absorb shock when you walk or run. Plantar fasciitis is common in runners, overweight individuals, and those who wear shoes with insufficient support. A common sign of plantar fasciitis is sharp pain when you take the first few steps in the morning. As you move around, the pain typically begins to diminish. However, the pain may return if you stand for extended periods, take a jog, or engage in rigorous physical activities. Risk Factors Plantar fasciitis may be caused by the normal wear and tear of using your feet. However, there are other factors that may increase your chances of developing this condition. These include: High-impact activities – long-distance running, ballet dancing, and other high-impact activities can place stress on the heel and the connected tissues. Excessive weight – carrying extra pounds places additional stress on the feet and may cause foot pain. Age-related complications – people ages 40 to 60 are more likely to develop plantar fasciitis. Occupational necessity – jobs that require long periods of standing throughout the day may lead to foot pain. Walking pattern – people with flat feet, high/low arches, or an unusual gait may place added stress on their heels. Failing to address the issues related to plantar fasciitis may lead to foot, knee, hip, or back pain. Diagnosis and Testing If you’re experiencing consistent pain in your feet and heels, it’s a wise precaution to make an appointment with a physical therapist or foot specialist. These professionals can check for tender areas to determine the location and severity of your foot pain. Though testing is rarely required, a doctor may recommend an X-ray or MRI to rule out other issues such as a stress fracture. An X-ray also may reveal a bone spur on the heel bone. Possible Treatments Before committing to any treatment plan for heel pain, it’s best to consult your medical doctor to make sure you’re taking the best course of action possible. They may recommend taking over the counter, pain-relieving medications – such as Advil, Motrin, or Aleve. But there are several natural ways to help reduce the symptoms of plantar fasciitis as well. Physical therapy may be a great place to start. A therapist can help you with specific stretches to strengthen the lower leg muscles, the Achilles tendon, and the plantar fascia. They also might indicate if athletic tape is needed to help relieve pain, and if so, where to place it on your foot. A therapist may recommend the use of a night splint to stretch your calf and arch while you sleep. Another recommendation may involve orthotics, which can include customized arch supports for your shoes. More extreme measures may include steroid medication injections and platelet-rich plasma injections. Shock wave therapy and the ultrasonic tissue repair technique also may help relieve plantar fasciitis pain. Surgery, to detach the plantar fascia from the heel bone, may be the only option to relieve severe heel pain for some. Daily Maintenance Here are some easy and effective ways to reduce the impact of plantar fasciitis in your daily routines: –Wear supportive shoes with thick soles, ample cushioning, and firm arch supports. Never wear worn-out shoes as they may cause/intensify foot pain. –Consider switching to a low impact sport, like swimming instead of jogging. –Apply a covered ice pack for 15 minutes to reduce foot or heel swelling/pain. –Try some of these stretches that can help relieve pain and tightness in your Achilles tendon, plantar fascia, and calf muscles. –Maintain a healthy weight. Not only can this promote physical and mental wellness, it also may help reduce the strain you put on your feet. Heal Your Heels If you think you may have plantar fasciitis, it’s a good idea to make an appointment with a physical therapist or podiatrist. A healthcare practitioner should be able to arrive at an accurate diagnosis based on your specific pain or symptoms, as well as recommended ways to treat the problem. Most people use their feet for a variety of activities every day, including work, exercise, running errands, and leisure activities. There are many ways to relieve foot pain and some of them are natural and inexpensive. Applying the above tips may help reduce foot pain so you can get back to doing the things you enjoy. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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5 of the Best Ways to Retrain Your Taste Buds
Many are aware that the food industry works overtime to make unhealthy products irresistible to consumers. Marketing or Brainwashing? Consider the slogans on food packaging and TV/internet ads: “I’m lovin’ it” “They’re gr-r-reat!” “Finger lickin’ good!” “They’re magically delicious!” “The Breakfast of Champions” “Betcha can’t eat just one!” Many food companies have intentionally designed these catchy jingles and phrases to target the pleasure centers in your brain. In a very real sense, many people are being brainwashed by these slick marketing campaigns. Discovery of the “Bliss Point” Research on what produces cravings has been conducted for decades now. In 1970, mathematician Howard Moskowitz discovered the perfect combination of sugar, salt, and fat that would enhance the brain’s pleasure experience. He called it the “bliss point.” Triggering the bliss point can increase sensory experiences, such as taste, and can activate areas of the brain that are associated with motivation and pleasure. These are the same areas that are influenced by addictive drugs such as cocaine, nicotine, and morphine. Knowing all of this, the sad truth is some companies design foods to hook your brain in a similar way that drugs do. Hijacking Your Taste Buds It isn’t an overstatement that the food industry has hijacked the taste buds of many in our society. There are several ways to provoke cravings, which can contribute to addictive responses to foods. Here are a few: Aroma – Humans have five major taste sensations: sweet, sour, bitter, salty, or savory. Though many foods target our taste buds, flavors also can be enhanced by our sense of smell. Smells can trigger cravings, like movie theater popcorn. “Crunchiness” – Four pounds per square inch is the ideal breaking point to produce crunchy pleasure. “Meltiness” – Foods that quickly melt in your mouth can trick the brain into thinking there are fewer calories, which may encourage you to eat more of these foods. Satiety – Satiety occurs when a person feels full while eating a meal. Some foods, particularly those with lots of added sugar, can override these satiety signals and fool your brain into thinking you aren’t full when you are. Sugar – Sugar has been found to be an addictive substance that prompts bingeing, reward-seeking, and craving. Unfortunately, even many “healthy” foods are filled with hidden sugars that can fuel cravings and mood issues. Texture – Some major store brands and fast-food restaurants alter the texture of the foods to make them taste more palatable, and as a result, they can end up containing less fiber than desired. Unfortunately, a lack of fiber in the diet may contribute to stomach problems, abdominal pain and discomfort, or poor gut health. Is It Your Fault? You may feel like a lack of self-control or portion control is your fault. But how can you have self-control when food companies have been using sophisticated neuroscience to plot against your diet, and your brain, for decades? Since food can play such a huge role in your physical and mental well-being, it’s vital that you do everything you can to support your diet and brain health. Here's how to retrain your taste buds by controlling the food you put in your body… 5 of the Best Ways to Retrain Your Taste Buds 1. Set the Tone The first meal of the day is crucial in setting the tone for what you’ll eat the rest of the day. Avoid sugar – in bread, jams, and orange juice – which can give you a quick energy boost followed by an energy crash. Eating protein (eggs, lean meats) with your morning meal can help stabilize your blood sugar. Also, adding green veggies and some low-glycemic fruit (berries and apples) to a protein smoothie is a healthy way to start your day. 2. Boost Your Produce It’s recommended that you eat fruits and vegetables from the full spectrum of colors and flavors, such as blueberries, pomegranates, squash, and bell peppers. Eating these foods can provide power-packed flavonoids, antioxidants, and an array of nutrients, vitamins, and minerals that are necessary for good health. It’s recommended to eat up to eight servings of fruits and veggies a day. Although sugar from fruit is considered healthy (as opposed to added sugars in cereals and baked goods), make sure you’re getting a good balance of fruits and vegetables; a two-to-one ratio of vegetables to fruits is recommended. 3. High-quality Protein It’s recommended that you eat some high-quality protein with every meal and snack (at least every 4 to 5 hours). Protein helps to balance blood sugar levels and can help decrease cravings. You’ll likely feel fuller longer and burn more calories when eating a protein-rich meal or snack than you will eating high-carb, sugar-filled foods. Nuts, seeds, and legumes are good sources of protein. Many meats, including wild-caught fish and free-range poultry, are rich in protein and amino acids. Be sure to shop for animal protein that’s free of hormones and antibiotics. 4. Get More Fiber Fiber should be taken along with protein to ensure a balanced, nutritious meal. Getting sufficient fiber in your diet can help support healthy digestion, heart health, bowel regularity, stable blood sugar levels, and weight loss. Fiber absorbs water and creates bulk, which can increase the time it takes for food to move out of the digestive system. The longer food stays in your system, 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 right into the bloodstream. 5. Healthy Swaps A great way to retrain your taste buds is to replace simple sugars and refined carbs with healthier options. For example, swapping candy for a square of sugar-free dark chocolate can help you kick a sugar habit. Rather than a candy bar or energy drink, enhance your energy with a healthy snack like two slices of lean deli turkey and a dozen grapes. This well-balanced snack is high in protein and fiber and should tide you over until your next meal. Reimagine Your Diet Improving your diet will help you get the proper nutrients your body needs. One of the best ways to retrain your taste buds is to replace fatty foods and sugary snacks with nutritious foods, including high-quality protein, healthy fats, and fortifying fiber. Try the above tips and feel free to share them with your friends and family. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Spice Up Your Dry January With These 5 Non-Alcoholic Drink Recipes
Wouldn’t it be nice to enjoy a drink (or three) without the hangover? Well, you can! Mocktails and other non-alcoholic beverages are all the rage right now and are consumed by drinkers and non-drinkers alike. Savor these delicious and refreshing non-alcoholic drink recipes during “Dry January” and throughout the year! 5 Healthy Non-Alcoholic Drink Recipes Golden Milk Brain Healthy Latte [wc_row] [wc_column size="one-half" position="first"] -1 Capsule’s powder of Brain Curcumins from BrainMD -¼ tsp ground turmeric -⅛ tsp ground cardamom -⅛ tsp ground cinnamon -Dash of black pepper -¼ tsp of sweetener of your choice -1 cup of non-dairy milk of choice Warm up milk on the stove and whisk in all ingredients. Pour into a mug, top with some sprinkled cinnamon and turmeric. [/wc_column] [wc_column size="one-half" position="last"] [/wc_column] [/wc_row] Smart Mushrooms Hot Toddy [wc_row] [wc_column size="one-half" position="first"] [/wc_column] [wc_column size="one-half" position="last"] -1 scoop of Smart Mushrooms powder from BrainMD -1 tsp of honey -2 ½ ounces of hot water -3 whole cloves -1 cinnamon stick -1 sliced lemon -Pinch of ground nutmeg Combine Smart Mushrooms powder, honey, and water in a mug and stir well. Add cloves, cinnamon stick, sliced lemon, and nutmeg. [/wc_column] [/wc_row] Calming Matcha Mojito [wc_row] [wc_column size="one-half" position="first"] -4 oz hot water -1 capsule’s powder of GABA Calming Support from BrainMD -¼ tsp matcha powder -3 tbsp of brown monk fruit sweetener -1 lime, juiced -20 mint leaves -1 cup of club soda -Ice -Lime edges & mint for garnish [/wc_column] [wc_column size="one-half" position="last"] [/wc_column] [/wc_row] In a small bowl, whisk together the hot water, GABA Calming Support, and matcha powder until completely dissolved. Set aside to cool. Add the coconut sugar and mint leaves to a cocktail shaker and muddle together, crushing the mix leaves as you mix. Add lime juice to the shaker and mix. Add the matcha powder and water to the shaker and fill with ice. Cover the cocktail shaker and shake hard for about 20 seconds. Add crushed ice to two large glasses and strain the matcha mix into each glass. Add garnish. Protein Pina Colada [wc_row] [wc_column size="one-half" position="first"] [/wc_column] [wc_column size="one-half" position="last"] -1 scoop of Omni Vanilla Protein Powder or vegan protein powder -1 cup of pineapple -1 ½ cup of coconut milk -1 banana -Ice Combine protein, pineapple, coconut milk, and banana with ice in a blender. Blend until smooth. Pour in tall glasses and garnish with a pineapple slice. [/wc_column] [/wc_row] Brain Boost Arnold Palmer [wc_row] [wc_column size="one-half" position="first"] -1 Brain Boost on the Go from BrainMD -¾ cup of water -¾ cup of iced tea Combine Brain Boost on the Go with water, stir well, and add in sweet tea. Pour in a tall glass with ice and add a lemon slice on the side. [/wc_column] [wc_column size="one-half" position="last"] [/wc_column] [/wc_row] Enjoy!
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Here's What You Should Lose in the New Year (Not Just Pounds!)
The New Year offers an irresistible opportunity to make a fresh start. Of course, this fuels a number of well-intentioned New Year’s resolutions, the most common being to lose weight or bad habits like eating poorly or lack of exercise. The problem is that few people actually lose anything. A recent UK study found that 64% of those who make these popular resolutions abandon them within a month’s time! Maybe a better way to achieve greater health and well-being is to rethink what you need to lose in the New Year (and we don't just mean pounds). What if you were to focus on losing unhealthy mental habits and emotional pains that hold you back? While there are many to choose from, here are four harmful habits to lose in the New Year and throughout the year. Top 4 Mental Habits and Emotional Hurts to Lose in the New Year 1. Negative Thoughts We have thousands of thoughts every day, and many of them are negative. They pop into our minds without permission – and here’s the kicker, they’re frequently untrue! Unfortunately, these automatic negative thoughts (ANTs) are powerful and can trigger physiological responses in the body. In fact, research suggests that negative thinking can rewrite our neural networks, reinforcing pathways in the brain that make us more likely to see our life in a “half-empty” way. Negative thoughts also can reduce activity in the areas of the brain that control judgment, planning, and self-regulation, which can lead to poor decision-making. The good news is you can learn to identify these false, negative thoughts. They generally fall into one of these nine categories: “All or Nothing” Thinking “Always” and “Never” Thinking Focusing on the Negative Fortune Telling Mind Reading Thinking with Your Feelings Guilt Beatings (Thoughts that say you should, must, ought, or have to) Labeling Blame You can begin to exterminate the ANTs by writing them down, and then asking these four questions: Is it (the negative thought) true? Can I absolutely know that it is true? How do I react when I think that thought? Who would I be without that thought? Or, how would I feel if I didn’t have that thought? 2. Self-Criticism/Perfectionism When pursuing a goal, self-criticism will likely set you back. Studies show that a critical response to making mistakes can diminish success. The habit of harsh self-criticism is strongly correlated with mental health issues such as low mood, anxious feelings, and disordered eating. Conversely, letting go of criticism and embracing an accepting approach to mistakes or failure better motivates people to improve themselves or carry on with a goal. Self-criticism is a hallmark of perfectionism. Perfectionists set unrealistically high expectations for themselves and others. They’re quick to find fault and overly critical of mistakes. This can lead to fear and procrastination. You can shed paralyzing self-criticism and perfectionism by adjusting your expectations, adopting a more self-assuring approach to life, and perhaps by embracing the idea that “done is better than perfect.” It also helps to keep a journal noting what you do right, and what you’re grateful for. Gratitude is associated with better health, greater joy, and longevity. 3. Tears/Grief With the losses we’ve all experienced since COVID-19 changed the world two years ago, it’s even more important to take time to grieve, which often involves shedding tears. When we experience any kind of loss – whether that’s the death of a family member or a beloved pet, a job, or a way of life – that loss needs to be grieved. Allowing ourselves to cry and grieve can be beneficial. When we cry, we release stress and emotional pain. When we repress grief, studies have shown that it can adversely affect our immune response, heart health, and blood pressure levels, as well as lead to greater stress, anxiousness, and low mood. Crying is positively correlated with healthy attachment, empathy, closeness with others, and support of family and friends. Paradoxically, the way to shed tears is to embrace your sad feelings rather than deny or repress them. Some ideas: Open up to a trusted friend Watch a sad movie Listen to a sad song Ensure you have plenty of downtime to “feel” However, experts warn that if you find yourself crying all the time or unable to cry, it’s probably a good idea to talk to a professional. 4. Resentment Some have defined resentment as “taking poison and expecting the other person to die.” While anger is a normal, often healthy emotion, repeatedly reliving the anger isn’t. Anger triggers a stress response, which can affect your mood, heart rate and heart health, blood pressure and blood sugar, immune function, and more. Conversely, forgiveness is linked to host of better health outcomes. You can let go of or “shed” your resentments by practicing forgiveness. That means making a conscious decision to let someone “off the hook,” accepting your own faults, and letting go of your hurts. It’s recommended to start the process by refraining from talking disparagingly about those who’ve hurt you. This one simple action will feed the more forgiving side of your mind and heart. Transforming from the Inside Out Focusing on improving your inner life may improve your sense of well-being and decision-making. This can help you eat better, move your body, and shed some pounds. Hopefully the above tips have helped you know which habits to choose and which to lose in the New Year! 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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Don’t Be Left in the Dark: 10 Power Outage Prep Tips
Aside from the inconvenience, one of the worst things about a power outage is that it can happen at any time. This is especially true if you live in an area frequently plagued by brownouts or rolling blackouts, or an area frequently subjected to severe weather. Power outages can negatively impact neighborhoods or entire cities. These outages can adversely affect our lives by: Causing food to spoil Creating transportation and communication issues Preventing the use of medical devices Leading to the closure of banks, stores, gas stations, and other important services The good news is you can be ready the next time the power goes out. Following these simple steps can ensure you won’t be left in the dark. 10 Helpful and Practical Power Outage Prep Tips 1. Inventory – Light Sources Make a thorough inventory of every item in your house that requires electricity to run. Are there battery-powered alternatives, such as a portable charger or power bank, you might consider? Make sure you have multiple flashlights disbursed throughout your house and check to make sure the batteries are fresh at least every six months. Store replacement batteries in an organizer in an easy-to-find place in your house. Also, keep candles and matches or a lighter handy. Candles can produce light and heat. They also can fill a room with pleasant, aromatic scents. 2. Inventory – Food/Water Make a grocery list of foods that don’t require water, cooking, or refrigeration. These may include canned foods, dry mixes, and healthy snacks. Consider stocking up on some of these emergency foods: Protein bars Dry cereal or granola Peanut butter Dried fruit Mixed nuts Canned fruits and vegetables Canned juices Non-perishable pasteurized milk When purchasing emergency foods, remember to consider special dietary needs of those in your family. If you have a stockpile of canned foods, be sure to check the dates before opening them and make sure to purchase a can opener if you don’t already have one. It’s recommended to store several days’ worth of non-perishable foods for everyone in your family. Having enough quality drinking water is extremely important in the event of a power loss. Most active individuals drink at least two quarts (half gallon) of water each day. Keep in mind that you’ll need additional clean water for food preparation and hygiene. The rule of thumb is to store at least one gallon per person, per day. To be on the safe side, store at least a two-week supply of water for each member of your family. 3. Inventory – Heat Sources There are several ways to heat your home during a power outage and some of them are preventative measures. If you live in a region where the winters are bitterly cold, it’s a good idea to prepare your house in the fall, before the severe weather hits. Weather stripping your home is a great first step. Other ways to heat your home is by using a fireplace (if you have one) or battery powered space heaters. When not using a fireplace, make sure the flue’s damper is tightly closed to prevent heat from escaping and cold air from getting in. Purchase heavy drapes and keep them closed to trap the warm air (unless the room gets direct sunlight). Use throw rugs on bare floors and make sure you have plenty of blankets in the living room and bedrooms. Adding layers – such as a sweater/sweatshirt, socks and slippers, scarf, gloves, or hat – can help you stay warm inside a home that’s temporarily without power. 4. Purchase a Generator According to U.S. Energy Information Administration, American electricity customers experience an average total power interruption of about 2 hours per year, excluding major events (snowstorms, heatwaves, hurricanes, etc.). If you own a home, it’s recommended that you purchase a generator to help keep the lights on during a power outage. There are many kinds of generators that are used for different purposes. Some are gas-powered, others are battery powered. If you purchase a gas-powered generator, make sure you have plenty of fuel stored up since these generators can burn through several gallons of gas per day. Depending on your price range, home power generators can be expensive. Before choosing a model, it’s important to know how many watts you’ll need to keep your electronics running during a power outage. Don’t forget to add surge watts to that total. Make sure the generator is outdoors, a minimum of 20 feet from your home, and away from windows. There are many guidelines to follow when using a generator. Here are some important safety tips to consider. 5. Don’t Use the Oven It’s recommended that you refrain from using a gas stove or oven to heat your home. Gas ovens and stoves produce carbon monoxide, which can be hazardous to your health since it’s a colorless, odorless, and tasteless gas. It’s inadvisable to use a camp stove or charcoal grill to heat your home, as they also can produce noxious fumes. 6. Alternate Location If you have no power or heat in your home, reach out to a local friend or relative with power to see if your family can hang out at their house until the power is restored. If that isn’t an option, seek out a church or community center that has heat. Be sure to observe COVID protocols in densely populated facilities. 7. Medical Needs If you use medical devices that are powered by electricity, contact your medical practitioner so you can make a power outage plan. This plan may include medications that need to be stored in a refrigerator. As a precaution, discard any medication that needs to be refrigerated if the power has been out for more than a day. Consult your doctor or pharmacist immediately to get a new supply. Taking the necessary precautions for your medical needs could help preserve your life during a power outage. 8. Turn Off Appliances Some people like confirmation of when the power comes back on, such as hearing beeps or seeing blinking lights. However, it’s recommended to disconnect all electronics during a power outage since sudden surges or spikes when the power comes back on can cause damage to these appliances or devices. If the power is still off when you go to sleep, plug in your refrigerator. If the power is restored in the middle of the night, this will help prevent food spoilage. 9. Food Storage During a power outage, be sure to keep refrigerator and freezer doors closed to keep foods as cold as possible for as long as possible. A standard fridge will keep food cold for about four hours and a full freezer will maintain its temperature for about two days. If you choose to use coolers with bags of ice or ice packs, be sure to monitor the temperature with a thermometer. If the temperature rises above 40 degrees for longer than two hours, it’s best to throw out the food inside the cooler. As the saying goes; when in doubt, throw it out. 10. Family Time A power outage can be a prime opportunity to spend quality time with your family. It’s also the perfect time to have a low-tech game night. Playing card games or board games can provide hours of entertainment. If someone in your family plays an acoustic instrument, it might be fun to have a family sing-along. Also, telling jokes, scary stories, or reminiscing about past experiences might be an enjoyable way to pass the time. As a fringe benefit, getting everyone in one room means you’ll only need to heat (or cool, during the warmer months) one room. Plan Well and Stay Safe Taking some time to purchase and store supplies (fresh batteries, a fully stocked first aid kit, etc.) and food/water now can pay huge dividends in an emergency. A power loss can happen at any time, so it’s better to be adequately prepared than ill prepared. Hopefully these tips will help prepare you for the next power outage. If you have tips other than those listed above, feel free to share them in the comments section below. Stay safe out there! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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5 Simple Ways to Improve Your Brain Health & Reach Your Goals
Even though we usually think of goals in terms of improving diet and exercise, there’s a whole other dimension of wellness to consider. While most goal-setting focuses on improving the body, this year, why not consider how to take care of your brain? Regardless of which goals you made, protecting your brain should be at the top of the list. Optimizing brain function and performance is essential for improving your health…and maintaining those healthy habits throughout the year. To increase the chances of achieving your goals, here are some of the best ways to take care of your brain... How to Improve Your Brain Health 1. Stimulate Your Brain A New Year means new opportunities and adventures. One of the best ways to expand your horizons is to continually engage in new learning. Set aside sometime every day to learn something new. Some examples are: learning a new language or musical instrument, trying a new kind of dance or other complex physical activity, or taking up a new hobby like chess or painting. Brain researchers emphasize that the “use it or lose it” principle applies to the brain. When the brain stops learning it can start fading, so be intentional about learning new things. 2. Nourish Your Brain If one of your healthy resolutions is to jumpstart your mental focus and energy, getting nutritional support is a must. A deficiency in vitamin D or magnesium, for example, may cause excessive fatigue. For starters, take a good multi-vitamin with vitamin D, all the B vitamins, and magnesium. These are the foundational supplements to ensure your cells are getting the basic nutrients they need. Then you can add other supplements to boost mood, focus, or memory. Properly fueling your brain and body with diet and supplements can optimize your mental performance, which can help you accomplish your goals. BrainMD even offers the opportunity to try three of our most popular products with our 7 day Free Trials. 3. Energize Your Brain The most common resolutions involve diet and exercise. Aerobic exercise, sufficient to make you sweat for 30 minutes, increases blood flow to your brain as well as your muscles and other tissues. This helps deliver nutrients and remove waste products, and can even increase the growth factor BDNF which promotes improved brain function. Since it’s recommended that adults get 30 to 45 minutes of exercise daily, maintaining a consistent fitness plan can be a challenge in today’s busy world. To help you reach your New Year’s goals, ramp up your workout routines by attending a group hike, bike class, or Pilates sessions 2-3 times a week for one month. Anything, from ice skating to dance lessons to gravity training, can turn a dreaded workout into a fun activity that you’ll actually look forward to doing. Above all, find physical activities that you enjoy…exercise doesn’t have to be a chore. 4. Renew Your Brain If you were one of the many people who sacrificed quality sleep to keep up with the increased demands of the stressful holiday season, now is the time to get back to a healthy sleep schedule. Sleep helps repair and renew all the cells in the body. It gives the brain a chance to wash away toxins that build up during the day. A recent study found that just one night of sleep deprivation can raise blood levels of tau, a protein potentially harmful to the brain. To ensure you have the energy needed to fast-track your New Year’s fitness goals, it’s recommended that you get 7-9 hours of sleep each night. 5. Know Your Brain Did you know there are 16 different Brain Types? Which type are you? You can find out by taking the Brain Health Assessment (BHA). Identifying your abilities, interests, and skills can help you become a more well-rounded person. And knowing your Brain Type can help you better understand who you are and why you do what you do. These insights can potentially impact your future career and relationships in significant ways, by: Benefits of Knowing Your Brain Type Reducing Stigma – Our society is inundated with judgments about how people should think, act, behave, and perform. Knowing your specific Brain Type can help reduce stigma by removing the labels others have placed on you. Increasing Knowledge – Knowing your Brain Type can help identify your brain’s potential risk factors. The sooner you’re aware of specific challenges, the sooner you can begin to address them with natural treatments. Setting Goals – Once you know your Brain Type, you’ll also receive a Brain Fit Score. Since even the healthiest brains can be improved with targeted treatments, you’ll receive a comprehensive wellness plan (including diet, exercise, and lifestyle interventions) that will help you set and achieve your goals. Providing Nutritional Support – Cut through the confusing world of supplements to discover what you should be taking for optimal physical and mental wellness. Included with your Brain Fit Score is a recommended supplement regimen customized for your specific Brain Type. Making It Fun – People take personality quizzes all the time, but those tests only provide a partial understanding of your brain. Learn more about how you’re wired and how you can use that knowledge to improve yourself in the future. Since habits, skills, and personality traits originate in the brain, learning your Brain Type can be the key to unlocking your potential. With the BHA, you’ll get an accurate assessment of your brain, a doctor-recommended supplement plan, and a personalized roadmap for healing. The BHA is absolutely FREE and only takes about 5 to 7 minutes to complete. You can take the Brain Health Assessment here. If you’re ready to crush your goals, these 5 brain-boosting activities can help you establish healthy habits with far-reaching benefits. Here’s to a new brain and a new 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 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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