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4 Healthy Swaps For Your Favorite Winter Treats
On those cold winter days when you crave a cup of hot chocolate or a sweet treat but you don't want all the sugar, we've got four healthy alternative recipes for you to try! Swap out those sugary desserts for these delicious, guilt-free treat alternatives! These healthy treat recipes are simple with minimal ingredients needed to make healthy swaps during the winter, or any time of the year. 4 Healthy-Alternative Recipes of Your Favorite Winter Treats Hot Chocolate Using Cacao Powder Recipe 14 ounces non-dairy milk 1 tbsp raw, organic cacao powder 1 tbsp sweetener (maple syrup, coconut sugar, honey, agave) Instructions: Warm up your non-dairy milk in a pot on the stove. Add your cacao powder to the milk and whisk until blended. Add sweetener while stirring constantly. Stir until completely combined. Pour into a mug and add cinnamon, marshmallows, or peppermint stick. Enjoy! Almond Butter Stuffed Date Recipe 8 Medjool Dates 4-6 Tbsp Almond Butter Topping of your choice (sea salt, dark chocolate chunks, coconut) Instructions: Cut medjool dates lengthwise and remove the pit. Take a spoon of almond butter and stuff inside the date. Top with whatever you’d like and try these delicious candy substitutes. Baked Apple Dessert Recipe 4 large apples (Honeycrisp, Tart Green, your choice) 4 Tbsp of butter alternative (pressed avocado oil, ghee, coconut butter) 1/2 cup of coconut sugar or other brown sugar alternative 3/4 tsp cinnamon Instructions: Preheat oven to 375 F. Wash and core apples leaving the base to hold the filling. Combine butter alternative, coconut sugar, and cinnamon and press into each core. Fill a 2 qt baking dish with 3/4 cup of water. Place apples in upright and bake for 1 hour. Banana Nice Cream Recipe 4 ripe bananas Splash of non-dairy milk Optional: Make it chocolate with a tbsp of cocoa Peel and slice bananas. Spread out and freeze until solid. Instructions: Add frozen bananas to blender or food processor. Blend until smooth, adding non-dairy milk as needed. Serve and enjoy!
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Here's How to Make Amends with Others
As we anticipate holiday gatherings and the new year ahead, it’s an opportune time to consider our personal relationships. Do you have regrets about any interactions or conflicts with others? Do you owe anyone an apology for what you said or did? Chances are, someone will come to mind. It’s human to have conflicts. Yet, frayed connections with others can affect our health and well-being. Thankfully, the simple act of making amends can transform ill feelings into forgiveness…and stronger relationships. Indeed, researchers have found that when we can see how our behavior has negatively impacted another person, and we sincerely express regret for our harm to the person directly, making amends can be beneficial for both parties involved. Since happiness and well-being can be linked to social connections – the relationships we have with friends, family, neighbors, and colleagues – taking time to make amends is a worthy pursuit. The Healing Power of Making Amends Amends are powerful. Merriam-Webster says that to make amends is to “do something to correct a mistake that one has made or a bad situation that one has caused.” Mental health experts have noted that when amends are made in this manner, the recipient will often feel understood, which can facilitate forgiveness and restoration. Additionally, the person making amends is much more likely to be able to accept their humanity and forgive themselves. According to research published in The Journal of Positive Psychology, the inability to self-forgive is associated with low mood, anxious feelings, and weakened immune function. Also, holding on to painful feelings that others have caused, and replaying the situation over and over in your mind, can negatively impact your cognition, emotions, physiology, and general health. Amends and the Recovery Process The practice of making amends has been adopted by most religions. It’s also a key tenant of the Twelve Steps of Alcoholics Anonymous (AA). Before recovery, the alcoholic or addict may be self-destructive and self-centered. They often hurt those around them. However, in the early stages of sobriety, the recovering addict begins working through several steps that allows for greater acceptance, faith, honesty, accurate self-appraisal, and humility. Once on solid ground, the recovering addict is then ready to address the damage they’ve caused in personal relationships by working the amends step. The goal of the process is for the addict to develop the best possible relations with every human being they know. Before they’re halfway done with the process, the AA program provides the opportunity for transformation where the addict will experience a newfound freedom and feelings of connection to others, while feelings of guilt and shame gradually diminish. Interestingly, whether recovery from the addiction actually occurs, research appears to confirm the healing process embodied in the amends step of AA. One study found that “conciliatory gestures” or amends promote human forgiveness, stating that peacemaking offers of compensation and owning up to one’s responsibility can increase forgiveness and decrease anger. 5 Simple Ways to Make Amends with Others The benefits of making amends are available to everyone. It’s a simple act, but it isn’t easy. AA and mental health experts offer these suggestions to ensure the best possible outcome. Prepare. AA has a preparation step prior to making direct amends with someone. It’s used to detail specifically what you’re making amends for and to resolve any grudge the other person may have. Amends are about focusing only on your transgressions. Discuss any resentment you may have with a trusted friend or counselor ahead of time so that it doesn’t thwart your efforts. Choose a good time and place. Make sure the person knows you need time to talk, without distractions, and in person. Acknowledge the harm clearly. State what you did that had a negative impact on the other person. Own up to what you did. Be clear and concise. Express remorse. Talk openly about your feelings. You may feel shame, humiliation, or remorse. Communicating this shows you genuinely regret the suffering you caused. Be careful not to provide excuses or blame others. Make amends. Apologize and express your desire to repair the damage you’ve done. If your amends is for loss or damage of property, offer compensation or replacement. If it’s for something such as a violation of trust, the amends might involve stating what steps you’re willing to take to improve your trustworthiness, like going to marriage counseling. If you don’t know how to make restitution, it’s okay to ask. As humans, we all make mistakes. Owning the harm, expressing regret, and correcting the mistake is what’s most important. When Amends Aren’t Possible There are instances when amends can’t be made. Either the person isn’t reachable or is no longer alive. Also, there are situations when making amends could cause more harm. For these situations, amends may look different. Some people will donate money to a deceased person’s favorite charity to make amends or instead of making a direct amends, they’ll read an amends letter to a trusted friend. Usually an inventive way will become clear to those who are willing to think outside the box. The Ultimate Gift The consensus among researchers, mental health experts, religious leaders, and those in the recovery community is that tremendous good can come from owning our mistakes, expressing our regret, and doing what we can to make things right. It’s a gift to everyone involved. 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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Essential Oils: A Natural Way to Manage Stress & Brighten Your Mood!
How is stress affecting your life? Ask yourself these questions: Do I often feel overwhelmed? Is it difficult for me to relax? Does my mind race with anxious or stressful thoughts? Do I often get irritated with those around me? Is it hard for me to handle life’s ups and downs? If you answered “yes” to any of these, you aren’t alone! In today’s ever-changing, fast-paced world, many people deal with added stressors every day. Some lifestyle factors – like exercising, eating a healthy diet, getting plenty of sleep, meditating, and nurturing relationships with positive people – can help you cope with daily stress. Another effective way to promote calm and improve mood is to engage the senses, specifically the sense of smell. The Science of Smell A wealth of scientific research has shown a link between mood and our sense of smell. - When scientists chemically blunted the sense of smell in mice for a 2018 study, it induced depressive behavior in the rodents. - In another study on elderly Koreans, an impaired olfactory function was associated with a significantly higher degree of depressive thoughts in addition to lower cognitive performance and decreased quality of life. - A 2016 review of the existing research on anosmia (loss of the sense of smell) and mood issues showed that the relationship appears to be a two-way street. People with low mood are more likely to have problems with their sense of smell than healthy controls, and people with anosmia are more likely to have mood issues. Olfaction and the Brain The area of your brain involved with smell (olfactory cortex) is located near your limbic system (the brain’s emotion center), including the hippocampus, which is involved with mood and memory. These areas tend to deteriorate during the latter stages of life. Not only is the loss of smell associated with low mood, it also may be linked to serious, perhaps long-term, memory loss. Studies show that olfactory deficits have been noted in Alzheimer’s dementia as well as individuals with mild-cognitive impairment (MCI), and that these deficits precede the onset of illness. If you, or a loved one, are experiencing a diminished sense of smell or the sudden loss of your ability to identify scents, it could be a sign of trouble. Be mindful of any health issues, such as fever, cough, and fatigue, and assess your emotional well-being and memory to see if you notice any changes. If these symptoms worsen, be sure to make an appointment with a healthcare professional. Sharpen Your Sense of Smell Just as you can strengthen your muscles with a physical workout, you may be able to improve your sense of smell by exercising it every day. There’s evidence that repeated exposure to certain scents can improve the ability to smell. In a study from Aristotle University in Greece, 111 patients with anosmia following a respiratory infection repeatedly trained their sense of smell twice a day using four scents (phenyl ethyl alcohol, eucalyptol, citronellal, eugenol). Compared to a control group, participants noticed a significant difference in their sense of smell after 8 weeks, and the improvement lasted up to a year. If you struggle with identifying smells, put your nose to work. This may be a pleasant exercise since certain scents are calming or uplifting. Essential oils, such as lavender, chamomile, and jasmine, can help support a healthy mood and manage stress. What Are Essential Oils? Essential oils are concentrated plant extracts. Since many of these oils require significant amounts of organic plant material to make, some can be more expensive than others. For instance, it takes about 5,000 pounds of lemon balm to make 1 pound of lemon balm essential oil. Benefits of Essential Oils Essential oils are often used in aromatherapy, a practice that uses the sense of smell to help improve mood and overall well-being. The oils can be rubbed into the skin and some ingest small amounts of these oils in their foods or beverages. Caution is recommended since essential oils may cause skin irritation when applied topically. When considering the benefits of essential oils, some people report that they can: Enhance relaxation Increase happiness Revitalize mood Improve sleep quality Manage stress and anxiousness Relieve headaches and nausea In fact, research studies show that essential oils can help reduce anxiousness and also may have a positive impact on depressive behavior in laboratory animal studies. Since essential oils provide so many potential wellness benefits, BrainMD is proud to offer the… Bright Minds Aroma Diffuser The Bright Minds Aroma Diffuser utilizes breakthrough ultrasonic technology to atomize essential oils for scenting your home or office.* Diffuse your essential oils safely and naturally with this compact and convenient Aroma Diffuser.* Just a drop or two will do. What Others Are Saying: “I really like the size of the diffuser. It’s a nice size for my desk. And the deep wood grain is attractive. The selection of oils are fantastic. I’m pleased that I ordered one.” - Walker Bright Minds Diffuser Oils Pack Fill your home or office with natural scents to help brighten your mood, increase mental clarity, and restore inner calm.* The Bright Minds essential oil set contains 6 natural scents to inspire feelings of calm, happiness, and inspiration.* This 100% pure essential oil set includes 10 ml bottles of: Lavender for mood, anxiousness, grief, memory support, and pain relief* Ylang-ylang for mood, memory support, emotional trauma, and libido* Peppermint for energy, focus, and stress reduction* Eucalyptus for energy and breathing* Jasmine for mood and relaxation* Chamomile for anxiousness and quality sleep* What Others Are Saying: “I like the diffuser size and shape and the generous amount and kind of oils in the nice box with descriptions. I need to enjoy it more often and do some breathing, prayer and reading with it. Thank you for this fine product.” – Lisa B. To help promote better mood, relaxation, and happiness, order the Bright Minds Aroma Diffuser and Bright Minds Diffuser Oils Pack today!* At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about the Bright Minds Aroma Diffuser 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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Power Nap 101: Some of the Best Ways to Avoid an Afternoon Slump
It’s no secret that Americans have trouble getting enough sleep. About 35% of U.S. adults fail to get the recommended 7-9 hours of sleep each night, and experts estimate about 50-70 million Americans have a sleep disorder. That’s a lot of sleepy people. Due to our internal body clocks, we’re generally at our sleepiest in the early morning hours between 2 a.m. and 4 a.m., and again in the early afternoon hours between 1 p.m. and 3 p.m. That’s when most people feel an afternoon dip in energy. One solution for the afternoon slump, and for general lack of sleep, is the “power nap.” Benefits of Napping One study compared taking a nap to using caffeine. Naps were found to be more effective in minimizing afternoon sleepiness. Numerous studies indicate that a brief afternoon nap can reduce fatigue, restore alertness, improve cognitive function and memory, and boost mood – without grogginess or disorientation. In fact, the research showing these benefits is so compelling, top American companies (Google, Facebook, Uber, Ben & Jerrys, Cisco, etc.) now allow, and even encourage, short power naps during the workday with designated sleeping “pods” or nap areas. Here’s what you need to know about napping so that you can fully enjoy its brain and body benefits if you choose to make it part of your wellness routine. 3 Types of Power Nap and Which One is Best for You The benefits that come from napping largely depend on the duration of your nap, research shows. Short Naps A brief power nap of 10 to 20 minutes delivers immediate benefits (without grogginess) such as enhanced alertness and concentration, elevated mood, and improved motor skills (like typing at your computer or strumming a guitar). These benefits are experienced immediately upon waking and can last up to three hours. Virtually any nap under 30 minutes falls into the “light sleep” part of the sleep cycle and is great for a quick mental refresh. A NASA study found that a snooze of 26 minutes showed alertness improvements in pilots of up to 54 percent, and improved job performance by 34 percent, compared to pilots who didn’t nap. If you’re under a lot of pressure, experts believe a quick 30-minute nap can release stress and improve your immune health. Medium Naps If you nap for 45 to 90 minutes, you will fall into the “slow-wave sleep” part of the sleep cycle, which improves cognitive performance up to several hours but can also cause sleep inertia (grogginess or disorientation) for a short period after waking. Naps of this length also help boost decision-making skills, and tasks like memorizing vocabulary and recalling directions. This length of nap may have heart health benefits as well. A study found that people who napped for 45 to 60 minutes had lower blood pressure after going through mental stress. Hence, a little shut-eye may help your body recover from pressure-filled situations. Long Naps Long naps lasting 90 minutes to two hours will put you into a dreaming state or REM sleep. This type of longer nap allows you to go through every stage of the sleep cycle. A longer nap can help clear your mind, improve memory, and play a key role in making new connections in the brain. It helps to boost creativity and problem-solving. This is the best nap duration if you’re catching up on lost sleep. Catnap Caveats While there are many health benefits to be had from a catnap, there are a few drawbacks. As mentioned above, if you nap for more than 30 minutes and less than 90, it’s possible you could get sleep inertia, and it may take a while to feel fully alert again. If you snooze for too long or too late in the day, it can disrupt your nighttime sleep, especially if you suffer from sleeplessness or have any serious sleep issues. Napping Tips Perfecting the power nap is an art. Here are some tips to maximize the benefits of getting midday shut-eye! Nap regularly. Some research indicates that the benefits are greater for habitual nappers. Try to nap during the ideal time, between 1 p.m. and 3 p.m., as it’s less likely to disturb your nighttime sleep. Keep it short to start. Set a time for 20 minutes or less. Choose a quiet, dark place where you won’t be interrupted. Blocking out light will help you fall asleep faster. Wear an eye mask and/or ear plugs if you need to. Your body temperature may drop when you fall asleep. Make sure you’re warm enough, but not too warm! Be consistent. Nap around the same time each day. If your mind is busy ruminating, practice relaxation techniques such as deep breathing. Don’t worry if you can’t fall asleep; research shows there are even benefits to resting with your eyes closed. Of course, if you find yourself napping too long or too often, it could be an indication of a health issue. Be sure to consult your healthcare physician. While napping is a great solution for many people, it isn’t for everyone. Some people just can’t sleep during the day, and that’s okay! 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 Improve Your Diet and Brain Health
“You are what you eat!” Though it’s become trite from overuse, this common expression may be more accurate than you realize. Medicine or Poison? Food is medicine or it’s poison. The foods you eat each day can play a vital role in your overall health. Not only can making healthier choices in your diet help control your waistline, it also can help lift your mood and provide a long-lasting boost in energy and focus. Your brain requires specific vitamins and high-quality nutrients to use as fuel throughout the day. The foods you eat can greatly affect mood, energy, and your brain’s overall performance. Unfortunately, in our fast-paced world, there’s an overabundance of foods that are harmful to your health. SAD Diet The standard American diet (SAD), or Western pattern diet (WPD), is typically filled with pro-inflammatory and allergenic foods, many of which are laced with artificial ingredients and chemicals. The SAD diet is largely composed of unhealthy foods that Dr. Daniel Amen refers to as weapons of mass destruction. These foods are: Highly processed – essential nutrients lost Pro-inflammatory – are injurious to muscles, joints, and organs Artificially colored and sweetened – can tax the liver and other organs High glycemic index – overworks the body’s sugar processing system Low in fiber – robs probiotics of the food they need Laden with hormones – can adversely affect the body’s delicate hormone balance Pesticide sprayed – toxic to humans Tainted with antibiotics – harmful to probiotics This diet typically is high in sodium, refined sugars, omega-6 fatty acids, trans fats, and excess calories. It’s also low in the vitally important long-chain omega-3 fatty acids, EPA and DHA. People who maintain a diet loaded with simple carbohydrates (such as bread, pasta, potatoes, rice, fruit juices, and sugar) have an increased risk for problems with their digestive system, liver, pancreas, heart, circulation, and overall brain health. So, is there a link between diet and brain health? Let’s look at what some researchers have discovered. Food and Behaviors Ongoing research suggests that food may affect our hormones and brain chemistry. Diet may be implicated in the rising incidences of mental health problems and violence in our society. For instance, in one study out of Iran, junk food was found to be associated with aggression, mood issues, sleep problems, and low self-esteem in kids. The hopeful news is that eating a healthy diet may improve these negative behaviors and outcomes. One double-blind, randomized controlled trial found a 35% reduction in violent offenses in criminals who took omega-3 and vitamin/mineral supplements. 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 are five practical diet tips that can help improve your health… 5 of the Best Natural Ways to Improve Your Diet and Brain Health 1. Brain-smart Calories Calories matter. If you eat more calories than you burn, you’ll probably end up gaining weight. But here’s another important principle; the quality of your calories matters more than the quantity. For close to the same calorie total, you can get a large soda and slice of pizza or a piece of wild salmon, Swiss chard, sweet potato, and piece of dark chocolate. The first option promotes potential health challenges, while the second option promotes good health. 2. Eat from the Rainbow Colorful plant foods have tremendous health benefits. They provide an enormous array of nutrients, vitamins, and minerals that are necessary for good health. It’s recommended that you eat natural foods from the full spectrum of colors and flavors, such as blueberries, pomegranates, yellow squash, and red bell peppers. Eating these foods can provide power-packed flavonoids, elevate antioxidant levels in your body, and help your overall brain and body health. Eating colorful produce also can help improve your mood. One study found a correlation between the number of fruits and vegetables a person eats and their level of happiness and life-satisfaction. Eating up to eight servings a day of fruits and vegetables can help to improve your outlook and well-being. Be sure to adhere to the two-to-one ratio of vegetables to fruits to limit your added sugar intake. 3. Don’t Drink Your Calories Drinking water can help you lose weight by acting as an effective appetite suppressant so you’ll feel fuller and eat less. Water consumption can help prevent fluid retention; your body won’t try to retain water if it’s getting enough. Drinking a glass of water 30 minutes before a meal may help you eat less and still feel satiated. Try to limit consumption of anything that dehydrates you, including caffeine, alcohol, and other diuretics. Replace sodas, fruit juices, and other sugary drinks with water. Since drinking water can help you remain well hydrated and can aid in weight loss, it’s recommended that you don’t drink your calories. 4. 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 to decrease cravings. You’ll most 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. 5. Choose Organic Fast food, sugar, simple carbohydrates, dairy products, trans fats, excess omega-6 fatty acids and foods that are processed, engineered, or refined can promote illness and an unhealthy lifestyle. Try to reduce and eventually eliminate food additives and artificial preservatives, dyes, and sweeteners from you diet. Whenever possible, eat organically grown or raised foods, since pesticides used in commercial farming can accumulate in your brain and body. Consult the Environmental Working Group’s annual produce report, which lists fruits and vegetables with the highest and lowest levels of pesticide residues. Also, when you can, choose hormone-free, antibiotic-free meat from animals that are free-range and grass fed. Love Brain-Healthy Foods Why should you be serious about the quality of the nutrients you put in your body and the bodies of those you care about? Because you love your friends, your family, and yourself. Though we typically don’t think of it this way, making healthy food choices is an act of love. It’s a vital way to maintain or improve your physical and mental wellness. As we’ve seen, there seems to be a strong correlation between your diet and brain health. Eating high-quality, organic foods may help support your mood, memory, and cognition over the long haul. Make the decision today to only love foods that love you back. 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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7 Unexpected Health Benefits of Green Tea
Over the past decade, the popularity of green tea has exploded. Experts say that its touted health benefits are driving consumer demand. You can now find green tea on the menu at most restaurants and cafes, in nearly all grocery stores, as a supplement, and in beauty products. Is health-nut-driven enthusiasm for green tea all hype, or does it have real health benefits? The combination of animal and human studies on green tea published so far indicate remarkable health benefits. In fact, due to its many bioactive compounds, you may want to swap out your coffee for green tea! About Green Tea Derived from the Camellia sinensis plant, unlike black and oolong teas, which are oxidized to varying degrees, green tea is only minimally oxidized. It’s processed using traditional methods (sun-drying, basket-firing, or pan-firing) or modern methods (oven-drying, tumbling, or steaming). The result is a rich and unique profile of polyphenols with powerful antioxidant and anti-inflammatory activity that’s largely responsible for its myriad health benefits, according to research. Chief among these polyphenolic compounds is a catechin called epigallocatechin-3-gallate (EGCG). An amino acid called theanine (or l-theanine) and small amount of caffeine also contribute to some of green tea’s brain and body benefits. Here are some of the most-studied health benefits of green tea… 7 Unexpected Health Benefits of Green Tea 1. Heart Health The cardiovascular benefits of green tea consumption are widely recognized. One study followed more than 40,000 participants aged 40-79 for 11 years. It found that those who drank at least five cups of green tea per day had a lower risk of mortality due to heart health issues. Additional studies indicate that the polyphenols in green tea may support health blood pressure levels, as well as help to improve vascular health and better blood flow. A study looking at supplementation with green tea’s EGCG showed that it may support healthy total and LDL cholesterol levels too. 2. Antioxidant Protection The polyphenols found in green tea have substantial free radical scavenging activity and may protect cells from DNA damage caused by reactive oxygen species. Of course, this can help stave off several health issues that result from damaged cells. The antioxidant action can help protect the skin from damaging exposure to the sun. Currently, there’s a clinical trial underway examining how green tea can protect prostate health. Epidemiological studies indicate that green tea consumption is associated with breast health protection too. 3. Relaxation and Cognition A nice cup of green tea is a great way to relieve stress and boost your brain function. Green tea’s l-theanine works by way of nerve cell receptors for GABA, glutamate, and other neurotransmitters, and has calming effects. It helps to increase dopamine and the production of alpha waves in the brain, which create a pleasant, relaxed state. In clinical research, l-theanine has been found to help boost attention, mood, cognition, and even quality of sleep. However, it doesn’t diminish alertness. Green tea’s caffeine works well with l-theanine to enhance brain function, including mood, vigilance, reaction time, and memory. Some people have a more even, focused energy that allows for better productivity when they drink green tea, compared with coffee, which has about three times the amount of caffeine. 4. Supports Healthy Blood Sugar Those who drink green tea may have more stable blood sugar levels. A randomized controlled trial found a correlation between green tea consumption and decreased fasting glucose and fasting insulin levels. Additionally, a 2017 review of dietary polyphenol studies associated green tea (as part of the Mediterranean-type of diet), with a reduced risk of blood sugar health issues. 5. Protects Memory Green tea may help to keep your memory sharp as you age. One small study suggests that green tea can enhance a person’s working memory and other cognitive functions. The double-blind study found that green tea may be helpful in addressing cognitive impairments associated with neurodegenerative memory issues. A meta-analysis of 26 observational studies suggested that daily tea drinking is associated with a decreased risk of cognitive decline in the elderly. 6. Improves Breath A published review of two articles found that green tea can reduce volatile sulfur compound-producing bacteria. In particular, EGCG had inhibitory effects on the growth or adhesion of several common oral bacteria. The review states, “Green tea can reduce halitosis through rinsing and antimicrobial effect.” 7. Healthy Weight Green tea holds promise in supporting healthy weight. As mentioned, green tea has a mild amount of caffeine, but it still contains enough to have an effect. Caffeine has been found to aid fat burning and improve exercise performance in numerous studies. What’s more, it works synergistically with EGCG, which also has metabolism-boosting effects. However, the studies used concentrated amounts of EGCG, more than what you’d consume from drinking tea. More research is needed. Take Time Out for Tea Probably the best immediate health benefit from drinking green tea comes from simply taking a tea break. Enjoy! [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Green Tea Tips for Maximum Benefit Let boiling water cool for a moment before steeping as boiling water can destroy EGCG content. Add some lemon! Vitamin C makes the tea’s catechins easier to absorb. (Conversely, dairy makes it harder to absorb them.) Quality matters. A high-quality green tea usually has more nutrients. [/wc_box] 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 Outsmart Your Sugar Cravings
There’s mounting evidence that sugar can be toxic…even lethal. It can lead to many physical and mental problems and can act like a drug in the brain. When you consume sugar, it boosts the feel-good neurotransmitter dopamine in the brain and causes your blood sugar to spike, which makes you feel good…temporarily. But then your blood sugar levels can crash, impacting your mood and sense of well-being. Over time, high sugar diets can worsen inflammatory issues, cause sleep problems and fatigue, trigger cravings, and contribute to memory and learning struggles. The evils of sugar may be no surprise to you. Maybe you’re making a conscious effort to eat a low sugar, brain healthy diet. Unfortunately, even many “healthy” foods are filled with hidden sugars that can fuel your cravings and mood issues. Since the standard American diet is filled with nutritional pitfalls, here are some of the best ways to reduce cravings and avoid foods with hidden sugars… 10 Simple and Natural Ways to Outsmart Your Sugar Cravings 1. Balance Your Blood Sugar Low blood sugar levels are associated with overall lower brain activity, including lower activity in the prefrontal cortex (PFC), the brain’s brake system. Low brain activity in the PFC can translate to more cravings and bad decisions. Research in the journal Personality and Social Psychology Review shows that self-control failures are more likely to occur when blood sugar levels are low. Counter to what you might think, drinking alcohol and eating sugary snacks, sweetened beverages, and other high-glycemic foods (rice, pasta, cereal) can cause blood sugar levels to drop. Stabilizing blood sugar levels throughout the day can help improve self-control and overall feelings of wellness. These simple tips can help you keep your blood sugar balanced: Eat protein and healthy fats at every meal. Have smaller meals throughout the day. This helps eliminate the blood sugar rollercoaster ride that can impact your emotions and increase cravings. Replace simple sugars and refined carbs with healthier options. For example, swapping candy for a square of sugar-free dark chocolate can help you kick a sugar habit. 2. Eliminate Artificial Sweeteners One way to decrease your sugar intake is to get rid of artificial sweeteners. You may think of these sweeteners as “free” because they have no calories, but they can be significantly sweeter than sugar. Also, they may activate the appetite centers of the brain, making you crave even more sugar. If you can do without any sweeteners, your brain will stop craving the sweetness. If you can’t do without sweeteners, try to replace sugar with sweeteners like stevia or erythritol. 3. Manage Your Stress Stress can trigger certain hormones that activate your cravings, making you believe you need the ice cream, cake, or other high sugar snacks or desserts to feel better. Meditation and hypnosis are powerful stress-management techniques that can boost blood flow to the PFC. These practices can help you resist the temptation to binge on your favorite sugary treat. 4. Control Your Cravings Nearly everywhere you go, someone is trying to entice you to eat something sweet. Think of the candy displays near the checkout counter at the grocery store, which are purposely positioned to tempt you to make an impulse buy. To control your cravings, you must avoid the things that trigger you. Know what fuels your cravings and plan for your vulnerable times. For example, strategically plan your route in the grocery store to avoid the soda, candy, or chip aisles. 5. Determine Food Allergies Hidden food allergies and food sensitivities can trigger cravings and make you fall back into old habits. In some cases, gluten and milk sensitivities or allergies can lead to a decrease in blood flow to the brain, which can impair your judgment. In addition, food allergies can cause concentration problems and anxiousness, which can increase cravings. To determine if you have any food sensitivities, consider trying an elimination diet. Stop eating corn, soy, dairy, gluten, artificial sweeteners, and food colorings for 3 weeks. Then introduce them back into your diet one at a time and see if you have any reactions. You can eliminate foods that cause a negative reaction or health problem. 6. Practice Willpower Willpower is like a muscle. The more you use it, the stronger it gets. Practice saying no to the things that aren’t good for your health and over time you may find it easier to resist sugary foods or beverages. 7. Get Moving Physical exercise can help reduce cravings. A study in the journal Appetite showed that taking a brisk 15-minute walk decreased cravings for chocolate. Exercise also fended off cravings for an additional 10 minutes following the walk. Since cravings typically only last about 10 minutes, a short workout may be all it takes to distract you from the sugary foods you’re craving. 8. Make Sleep a Priority Multiple studies, including a study in Nature Communications, show that lack of sleep can increase hunger levels and the desire for food. “It’s important to get at least 7 hours of sleep each night to help battle cravings,” says Shane Creado, MD, psychiatrist and sleep medicine specialist at Amen Clinics Chicago. “Creating a healthy bedtime routine that promotes relaxation can help.” 9. Professional Assistance Sometimes you may need additional help to take the edge off your cravings. Enlisting the advice of a registered dietician, or your medical doctor, can be a great way to get additional tips and support. This can help you get your diet under control and reduce your intake of sugar. 10. Avoid Hidden Sugars Even if you aren’t adding sugar to the foods and beverages you enjoy, you still may be consuming sugars without even realizing it. Many so-called health foods contain added sugars. Always read food labels to identify these hidden sugars. 10 “Health” Foods That May Contain Hidden Sugar 1. Flavored Greek Yogurt Greek yogurt is a good source of probiotics, which may benefit your gut by adding the good bacteria your intestinal tract needs to stay healthy. Packed with protein, Greek yogurt is often portrayed as a healthy food. But some flavored varieties also include large amounts of sugar and other unhealthy ingredients, so be sure to check the labels before you buy them. 2. Pre-made Protein Smoothies A protein smoothie can be a great way to start the day. However, some smoothie brands try to hide their high sugar content. If necessary, opt for homemade smoothies to ensure you’re consuming healthy ingredients (without the added sugars). 3. Nut Butters Almond butter, cashew butter, and other nut butters can be a good source of protein and fat. But be sure to read the nutrition labels. Some brands sneak sugar into their product to amp up the bliss point. 4. Instant Oatmeal Packed with fiber and loaded with vitamins and minerals, slow-cooked oatmeal is associated with numerous health benefits. Instant oats, however, are highly processed and rank much higher on the glycemic index, indicating that they can spike blood sugar. Popular instant oatmeal flavors, like maple and brown sugar, can include added sugars, so it’s recommended to consider healthier options for breakfast. 5. Milk Alternatives Going dairy-free can be beneficial for brain health and overall well-being for some, especially those who have milk allergies or sensitivities. However, some flavored milk alternatives – vanilla, chocolate, or pumpkin spice – can have high amounts of sugar per serving, so exercise caution when purchasing them. 6. Flavored Bottled Water Water is essential for the health of your brain and body. Being even mildly dehydrated can make you feel more tense, moody, or angry and can also sap your energy levels and reduce concentration. Keep an eye on flavored waters, which may add unwanted sugar to make the taste more pleasant. 7. Gummy Vitamins Taking nutritional supplements is a great way to make sure you’re getting the vitamins and minerals you need. Be aware that when you or your kids take gummy vitamins you’re likely also getting a dose of sugar with those nutrients. It’s practically impossible to make gummies without using sugar or sugar alcohols, which can cause stomach discomfort or contribute to blood sugar problems. Parents are strongly cautioned when purchasing gummies for their children, since many contain excessive amounts of sugar. 8. Bottled Green Tea Green tea is loaded with antioxidants, as well as a compound called l-theanine, which has been found to inhibit excessive overfiring in the brain and to help produce a feeling of calmness. Be sure to skip brands that infuse unhealthy added sugars into the healthy green tea. 9. Salad Dressing Eating more greens and veggies provides your brain with a variety of nutrients and antioxidants. Dousing salads with sugar-laden, store-bought dressings can turn your healthy meal into one that has far more sugar than you realized. Consider making your own healthy salad dressing. 10. Protein Powder You may think that making a protein smoothie at home is the best way to control what you put in it. But be sure to check the ingredients of your protein powder since many of them sneak sugar into the mix to enhance the flavor. Adding fruit – blueberries, raspberries, or strawberries – should be all the natural sugar your smoothie requires. So Long, Sugar Consuming large amounts of sugar can be detrimental to your health. Many illnesses have been linked to excessive sugar intake over extended periods of time. If you’ve been struggling to curb your sweet tooth, these ten tips may help you outsmart your sugar cravings. Now is the perfect time to make a clean break from sugar. 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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Energize Your Afternoons with These 6 Simple Steps
It’s 3:00 P.M., and you still have another hour or two to work. Your energy just took a dip. Immediately, your mind starts entertaining a trip to the vending machine in the office break room (or fridge if you work at home) for a starchy snack or sweet treat. In a flash, you have another idea...maybe you’ll pop across the street for a caffeinated beverage... Perhaps you’ve experienced this scenario at some point. Or maybe you face this challenge every day. The problem is that vending-machine snack or coffee drink can only provide a temporary fix. The sugar, refined carbohydrate or caffeine buzz will likely be followed by a crash in your energy levels after your blood sugar drops or the caffeine wears off, leaving you less focused and more tired than before. Worse, if you eat a high sugar or refined carbohydrate snack, it can spike dopamine levels (the feel-good hormone), and likely cause a desire for you to repeat the same scenario the next day. The lift coffee offers can be seductive and habit-forming. The good news is, there’s a better way to energize your afternoons. You can completely avoid the energy zap trap, and seek out real, sustained, vibrant energy that will last all afternoon! Below are six tips, proven to naturally boost energy levels. 6 Ways to Naturally Energize Your Afternoons 1. Get Adequate Sleep The best way to address your afternoon slump is to first look for the reasons you’re always tired. What are you doing to ensure a good night’s sleep? If you’re like roughly 50-70 million Americans who fail to get 7-9 hours of sleep a night, it’s time to improve your sleep. Follow these tips: Stick to the same bedtime and wake time to normalize your internal body clock. Turn lights down and digital devices off a couple hours before bedtime. Don’t eat a big meal, drink alcohol, caffeine, or exercise too close to bedtime. They can all disrupt sleep. Journal or write down troublesome thoughts if worrying is keeping you up. Keep your room dark and cool. Use blackout curtains if needed. Listen to soothing music or sounds, or a guided meditation to help you fall sleep. Exercise regularly. If you exercise in the morning out in the sunlight, it helps with melatonin regulation and to promote sleep at night. 2. Take A Walk One of the best ways to energize your afternoons is to take a walk. Walking increases blood flow to your brain and body, which can energize you and improve brain function. One study found that sleep-deprived young women who did 10 minutes of stair walking were more energized than they were from having a moderate amount of caffeine. 3. Drink Water or Herbal Tea Tiredness, confusion, and lack of alertness are associated with dehydration. Being properly hydrated can help raise your alertness, focus, and energy levels. Simply drink a glass of refreshing water or try some relaxing herbal tea, which can reduce stress levels and help you focus better. 4. Diaphragmatic Breathing Deep breathing can increase focus, alertness, and energy flow, while giving you a mood boost, too! Conscious and deep breathing are also associated with reduced cortisol levels and greater relaxation. Try this simple diaphragmatic breathing exercise: Inhale for three seconds through your nose Hold for one second Exhale for six seconds (twice as long as inhale) Hold for one second Repeat 10 times 5. Eat A Healthy Snack Instead of a sugary treat, choose an energy-boosting snack that’s low in sugar, and includes healthy fats, protein, and complex carbohydrates. The protein provides balanced, sustained energy, while the healthy fat is great for satiety, and fiber-rich complex carbohydrates will help keep blood sugar levels balanced. Good examples include juicy apple wedges and almond butter; a healthy smoothie with protein powder, nut butter, berries, and kale or spinach thrown in; some cut up veggies like bell pepper, carrots, or celery and hummus; or a handful of mixed nuts with a small amount of dried fruit. Pack healthy snacks ahead of time and enjoy! 6. Energy-Boosting Nutrients If you find yourself reaching for unhealthy snacks or caffeinated beverages in the afternoon, you can benefit from Focus & Energy, which delivers focus-enhancing ingredients without the jitters or energy crash you can get from caffeine.* The formula’s synergistic blend of clinically proven ingredients work through several pathways to support sustained energy and mental focus while dealing with stress.* The blend includes a potent dose of decaffeinated green tea extract that helps to increase blood flow to the brain, while choline, a vitamin-like nutrient, supports brain cells in the production of acetylcholine, a key neurotransmitter for mental focus and learning.* The formula also includes powerful adaptogens: rhodiola, ashwagandha, and ginseng. Rhodiola acts swiftly and has been shown to combat fatigue, support a positive outlook, and improve physical and mental performance.* It has unique properties that help to increase available energy during the day, while supporting restful sleep at night.* Ashwagandha, used in Ayurvedic medicine, helps to promote calm and mental focus, and has been associated with improved memory and attention.* Ginseng helps to improve focus, memory, and overall well-being.* Dump the Afternoon Slump While these tips can help energize your afternoons, it’s important to maintain a brain healthy diet and regular exercise routine to ensure vibrant energy throughout the day. If you’re constantly fatigued, be sure to consult your healthcare physician. 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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9 Simple Ways to Find Lasting Joy in Your Life
Would you consider yourself a joyful person? Would you like to learn how to have lasting joy? The Power of Purpose Living with a purpose is one of the keys to finding lasting joy in life. Having a purpose may help bring your life into focus and may even inspire you to bring joy to others. Carol Ryff, a psychologist at the University of Wisconsin, has studied purpose and characterizes it as a psychological tendency to derive meaning from life’s experiences and to possess a sense of intentionality and goal directedness that guides behavior. In her research, Ryff found that those with a higher sense of purpose tend to have: Improved mental health Greater happiness More self-acceptance Fewer mood issues More personal growth and satisfaction Better-quality sleep Purpose in life may also lead to greater longevity. The Pleasure Paradox Purpose can help us find meaning in life, which in turn can fuel our passion for the things we find meaningful. Passion, purpose, and meaning all work in the drive, motivation, and pleasure centers deep in the brain. Your pleasure centers respond to several neurotransmitters, particularly dopamine and serotonin. Unfortunately, activity in these pleasure centers may become weakened by numerous factors including overuse, toxins, or head injury. Individuals also run the risk of causing damage to their pleasure centers with substance abuse, gambling, and even compulsive eating. Dependency on any of these may begin to develop when the brain needs a dopamine fix. In addition to these common compulsions, many other forces in our society can place excessive demands on our pleasure centers. Social media, video games, television, and using multiple electronic devices can overstimulate the brain’s pleasure centers similar to the way drugs can, according to psychologist Archibald Hart in his book Thrilled to Death. Our fast-paced, pleasure-seeking lifestyle may be robbing us of the ability to experience joy from the simple things in life. Many things that once made us happy – such a stranger’s smile, a beautiful sunset, or a walk in nature – may have lost the power to move us emotionally. Our pursuit of ever greater thrills may contribute to mood issues or compulsive behaviors. Protect Your Pleasure Centers To live with purpose and passion, it’s important to safeguard the things you value most. One way to protect your pleasure centers is to reduce the use of overly stimulating devices (such as smartphones) and activities (such as gaming and high-risk behaviors). When dopamine is depleted, low motivation and mood are common. Increase your dopamine naturally by engaging in meaningful and beneficial activities on a regular basis. Do work that you enjoy and take time to have fun with your loved ones. With so many things in our society that can steal your joy, here are some of the best ways to find meaning and purpose in life… 9 Simple Ways to Find Lasting Joy in Your Life 1. Start with Gratitude Start every day by thinking of three things for which you’re grateful. Also, think of one person you appreciate, then let them know how you feel in a text or e-mail. If the person responds positively, it can bring joy to your life. This is a great way to build a bridge of gratitude with your friends and loved ones. 2. Mindfulness and Meditation Many people would rather do any kind of work but inner work. However, mindfulness and meditation are great ways to relax, focus, and enhance your sense of well-being. There are many different types of meditation. Some of the most popular include mindfulness meditation, mantra meditation, guided meditation, walking meditation, yoga, tai chi, and chi gong. Start with short periods of 5 or 10 minutes and work your way up to longer sessions. 3. Make Time for the Little Things Seek pleasure in the little things in your life, such as a walk with a friend, holding hands with your spouse, or eating a delicious meal. Often, we’re so focused on the major events in our life that we allow expectations to rob us of the pleasant or sublime. It might surprise you to learn that there are many things you can do each day to improve your well-being. It also might surprise you that many of them are absolutely free! Always keep your eye out for the little things that can bring joy to your life. 4. One-Page Miracle Clear and focused objectives are essential to achieving goals. The One-Page Miracle (OPM) is a powerful exercise that can help add passion and purpose to your life. Here are the simple steps: On a piece of paper, write down the specific goals for each area of your life, including your health (physical, emotional, and spiritual), relationships, work/school, and finances. Post it where you’ll see it every day and ask yourself, “Is my behavior today getting me what I want?” Focusing on what’s important to you every day may make it easier for you to attain your goals. 5. Avoid Low-Value Activities Limit or eliminate low-value, dopamine-stimulating activities or substances that can wear down your pleasure centers. These include: Caffeine Nicotine Excessive TV Scary movies Excessive video games Pornography Excessive use of social media Monitor your high-excitement activities and stimulate your dopamine naturally by engaging in activities that give you motivation without putting you in overdrive. 6. Embrace High-Value Activities High-value activities that may help stimulate dopamine in your brain include: Exercise Meditation Getting outside for fresh air and sunshine (vitamin D3) Touch (oxytocin) Massage therapy Brain-enhancing music 7. Serve Others A great way to create lasting joy in your life is to volunteer at a church, homeless shelter, food bank, or animal refuge. In addition to being personally gratifying, serving others can help alleviate stress, increase health and happiness, and make you feel grateful for the positive things in your life. Volunteering for a cause you believe in can give you something to look forward to and is a great way to find like-minded friends. Doing an activity with a partner or in a group can promote bonding and make the experience even richer. 8. Just Laugh Laughing makes you feel good and can benefit your health. Laughter can help relieve stress, especially in difficult situations. Humor can instantly lighten the mood and may enhance the pleasure centers without wearing them down. Watch comedy movies/TV series and spend time with people who make you laugh. Remember to make time to laugh every day. 9. Live with the End in Mind Psychiatrist Elisabeth Kubler-Ross, who is famous for her work on the psychology of death and dying, discovered that denial of death is partially responsible for people living empty, purposeless lives. She argued that when you live as if you’ll live forever, it becomes too easy to postpone the things you know that you must do. If you want to live a purposeful life, live with the end in mind. What will matter toward the end of your life? Whom will you want to be with? What will have mattered in your life? If you live each day with these questions in mind, you may find your life is filled with more purpose, meaning, and love. Spread the Joy These are just a few ways to find lasting joy in your life. To live with love, passion, meaning, and purpose, be sure to focus on what matters most to you and on those who matter most to you. If you find that one or more of the above steps has made a significant difference in your life, spread the joy by sharing these tips with your friends and family. Also, feel free to comment below so others can be encouraged by your story. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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4 of the Best Cost-Saving Ways to Heat Your Home This Winter
“Oh the weather outside is frightful, but the fire is so delightful...” It’s a lovely classic holiday song, but it isn’t so lovely if you can’t afford your heating bills, and that’s assuming you’re fortunate enough to have a home to heat. According to a new report from the U.S. Energy Information Administration, home heating costs are expected to go up this winter due to rising fuel prices. For nearly half of the U.S. households that use natural gas for heat, it will likely be a 30% increase on average, and those who warm their homes with electricity should expect to pay an average of 6% more. Though this is tough news, try not to stress. Sometimes challenging circumstances can inspire us to find new ways of living…and saving money. Following the tips below can help you heat your home and offset some of winter’s costly bite! 4 of the Best Cost-Saving Ways to Heat Your Home This Winter 1. Weather Strip, Caulk, and Insulate! Sealing gaps around doors and windows can make your home feel warmer – and save you 5 to 10 percent on your energy bills. If you don’t already have door sweeps, consider getting some. (You probably need them if you can see light at the bottom of the door or can feel cold air coming through the door.) Door sweeps are flat pieces of plastic, aluminum, or stainless steel fitted with a strip of nylon, plastic, or vinyl, or a sponge brush to fill the space between door and threshold. If you haven’t weather stripped your house, get some tension seal (usually plastic or metal), foam tape, or felt weather strip and get to work. You’ll find many options at most local and big box hardware stores. When it comes to window caulking, it generally needs to be redone every five years, and sometimes sooner. Check to see if you need to re-caulk. If it hasn’t been done already, consider adding insulation to your attic, crawl spaces, and/or basement rim joists. The insulation is especially important in colder climates. (And don’t forget you can insulate your hot water heater as well, which can allow you to turn its thermostat down to provide a bit of cost savings!) 2. Warm Up Your Rooms Go from room to room in your home to evaluate what you can do to increase heat and reduce costs. Start with the drapes. Drawn draperies can reduce heat loss from a warm room up to 10%. Invest in double or triple layer draperies to keep the warmth in. Keep them closed during the day, unless it’s a room that gets a good amount of sunlight. In that case, open them to let the sunshine heat the room. Add throw rugs to rooms with bare flooring. Consider using a humidifier. Humidity makes indoor air feel warmer, and you can probably keep your thermostat lower. It will help counter the drying effect of heated air, too. Make sure your fireplace’s flue damper is tightly closed when not in use. This will keep heat from escaping, and cold air from getting in. Move any furniture that blocks heat coming from a vent or radiator. In the kitchen, remember to keep your oven door open after you bake to make use of that heat! Though it might seem counterintuitive, consider reversing your ceiling fans. This can help push the warm air that rises toward the ceiling back down toward floor level. Instead of heating the entire house, use a space heater in whatever room you’re in. You can designate a particular room for most of your family activities and warm that room only. Convection heaters and radiant heaters are the most popular and efficient. Make sure you have warm throw blankets to use in each room. Set your thermostat to 68°F while you’re awake, and between 60-65°F when you go to sleep at night for cost savings. 3. Warm Up Yourself Don’t forget to warm yourself up too! Layer yourself with a sweater or sweatshirt over a t-shirt, slip on some socks and slippers, add a scarf or gator, and maybe a warm beanie too, if needed. Consider fingerless gloves if you have cold hands. Wear whatever it takes to maintain comfort. Invest in some heat warmers or hot water bottles for warmth while you work, relax on the couch, or in your bed when you sleep. Exercise regularly and/or get up and do some activities while you’re at home. Moving around will help warm you up. Don’t forget to warm up on the inside, too. Drink tea and eat hearty soups. Add warming foods that increase your blood circulation. 4. Warm Up Your Bed Just like you layer your clothes, layer your bed! Start with soft flannel sheets – a double napped flannel sheet is perfect. If you’re in a particularly cold climate, add a warm but thin blanket or quilt on top of your flannel sheet, then add a sheet on top of the blanket or quilt for an extra layer of insulation. Top it off with a duvet cover. The warmth of a duvet is rated by a universal unit known as a tog. It’s a measure of the duvet’s ability to trap warm air. A tog of 13.5 or higher is considered suitable for the winter months. If you really want to turn on the heat, get a heated mattress pad! Don’t forget to snuggle up to your partner for that body heat. Implementing these tips can help you enjoy the cost-savings and extra warmth this winter! 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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Thanksgiving Nutrition Tips to Help You Have a Healthy Holiday!
What’s your favorite part of the Thanksgiving meal? Is it the turkey? The mashed potatoes? The dessert table? If you had to guess, how many calories do you consume during a Thanksgiving meal? Calorie Crisis Per the U.S. Food and Drug Administration (FDA), the general guideline for adults is to consume approximately 2,000 calories a day (but note that specific caloric needs will vary depending on age, gender, weight, and lifestyle). However, a study by the Calorie Control Council concluded that the average American consumes as much as 3,000 calories on Thanksgiving Day. As reported by USA Today, that’s equivalent to 7 Burger King Whoppers or 15 Dairy Queen hot fudge sundaes. Since all these calories at once can overwhelm the digestive system and flood the body with unhealthy levels of carbs, fats, and sugar, it’s vital to consider making healthier food choices when enjoying a Thanksgiving Day feast. Thanksgiving Nutrition Tips If you know your daily calorie allowance (if not, check out this handy meal plan from the USDA), you can determine how many calories you should eat, and the types of foods those calories should be coming from, during your Thanksgiving meal. Here’s a list of some common Thanksgiving meal items, their nutrition profiles, recommended portion sizes, and how many calories they add to your daily total. Keep in mind that this total doesn’t include any other meals/snacks you have throughout the day. (Note: These nutrition profiles are estimates since recipes and ingredients may vary.) Turkey Breast (4 oz with skin) 0g Carbs 8g Fat 32g Protein 200 Calories Turkey – Dark Meat (4 oz with skin) 0g Carbs 13g Fat 32g Protein 250 Calories Mashed Potatoes (1 cup) 35g Carbs 7g Fat 4g Protein 215 Calories Gravy (1/2 cup) 6g Carbs 2g Fat 2g Protein 50 Calories Stuffing (1/2 cup) 22g Carbs 9g Fat 2g Protein 180 Calories Green Bean Casserole (1/2 cup) 11g Carbs 5g Fat 2g Protein 100 Calories Corn (1/2 cob) 11g Carbs 1g Fat 1g Protein 60 Calories Sweet Potatoes (1/2 cup roasted) 24g Carbs 2g Fat 2g Protein 120 Calories Cranberry Sauce (1/4 cup) 27g Carbs 0g Fat 0g Protein 100 Calories Corn Bread (3x3 inch square) 28g Carbs 5g Fat 4g Protein 180 Calories Calorie Totals White Meat Meal – 1,205 calories Dark Meat Meal – 1,255 calories Beverages and Desserts Other Thanksgiving meal staples are beverages and desserts. Beer, coffee (especially with added sugar or creamer), egg nog, and soft drinks (which are loaded with sugar), are often high in calories. Even a 6-ounce glass of wine has over 100 calories. Heading to the dessert table also can be a risky proposition. An average-sized slice of pumpkin pie, even without whipped cream, can exceed 200 calories. Of course, adding a second slice of pie, cookies, candies, or other sugary snacks just keeps increasing your caloric intake. Since research suggests that most people won't lose the weight they gain during the holiday period, it’s important to avoid eating too much, and too many of the wrong foods, during the holidays. Here are some of the best Thanksgiving nutrition tips to help you maintain a healthy diet and keep you from overindulging this holiday… 10 Simple Ways to Keep from Overdoing It This Thanksgiving 1. Start with Veggies Most people don’t get enough vegetables in their diet, so take this opportunity to eat the healthier options first. Vegetables are rich in nutrients, high in fiber, and low in calories. By filling up on veggies first, you may find you have less room to gorge on desserts. 2. Don’t Skip Meals While it can be tempting to skip meals earlier in the day to save room for the big event, this strategy can seriously backfire. It’s important to have your regular meals because when you get overly hungry, the temptation will be to overeat! 3. Proper Portions Get rid of large entrée plates and serve meals on smaller appetizer-size plates (or salad bowls) for better portion control. Try using appetizer-sized cutlery to help you take smaller bites. Also, many stores sell portion-sized plates and storage containers that can help you adjust the portion size of your meals. Though it’s an optical illusion, the same amount of food looks larger on a small plate than it does on a large plate. Plate size can have a significant impact on meal size – the bigger the plate, the bigger we perceive the meal should be. 4. Fill Up First Rich, sweet, and salty foods are hard to resist, especially when you’re hungry. Before attending a family gathering or holiday party where you know unhealthy foods will be served, eat a low carb and high protein meal first. That way, you won’t feel hungry and will be less likely to eat unhealthy foods. 5. Three-Bite Rule The first few bites of food might be the most satisfying. If that’s true for you, follow the three-bite rule: take three bites so you can really concentrate on enjoying the food. After the third bite, move on to a different food so that you don’t overindulge on any one food. 6. Get Moving Physical exercise is a great way to increase self-control, which is crucial for combating holiday cravings. Exercise helps increase blood flow, which raises the level of oxygen in your body and brain. Exercise also improves impulse control, helps reduce stress, and improves your mood. Make it a new family tradition to play flag football, go ice skating, or do a 5K together, rather than mindlessly snacking while watching sports or a TV marathon all day. 7. Limit Alcohol Alcohol can be a triple whammy: alcoholic drinks are often high in calories, bad for the health of your brain, and can decrease your resistance to temptations. You’ll need all your willpower to resist the cheese dip and delicious desserts, so staying sober is the best policy during the holidays. A good strategy is to be prepared with a healthy alternative before you’re tempted to drink. If you’re invited to a meal or party where you know alcohol will be served, consider bringing your own non-alcoholic beverage. This will help ensure that you don’t drink, or drink too much, at the gathering. 8. Chew Slowly Try to eat slowly and wait at least 20 minutes before you go back for a second helping or dessert. It can take time for your brain to get the message from your digestive system that you’re full. After allowing your food enough time to settle, you may find that you’re satisfied and don’t need to eat anything else. 9. Stay Hydrated Here’s one of the most basic Thanksgiving nutrition tips. The human body needs water to function. Your brain also needs water, so avoid anything that can dehydrate it. Drinking water can help manage your cravings by making you feel sated so you’ll eat less. Remaining well-hydrated prevents fluid retention; your body won’t typically try to retain water if it’s getting enough. It’s a good idea to drink water before you eat – it can take up space in your stomach, is calorie-free, and is good for your health! 10. Just Say No Don’t eat to please others. It’s okay to kindly tell a food-pushing friend or relative that you’re full. Just because Aunt Suzie made her famous pumpkin cheesecake doesn’t mean you have to eat a slice. Indulge Sensibly Since it’s much easier to avoid holiday weight gain than it is to lose the pounds afterwards, keep a close eye on your caloric intake by using the above Thanksgiving nutrition tips. Also, implementing these 10 strategies can help prevent setbacks in your diet and ensure that you won’t be tempted to engage in overeating this holiday season. The BrainMD team wishes you and yours a safe, healthy and Happy Thanksgiving! 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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Epigenetics Basics: Some of the Best Ways to Boost Your Health
Humans have 23 pairs of chromosomes in most of their cells, one set coming from each parent. Chromosomes package up the DNA and are located in the nucleus of each cell. Each chromosome contains genes that provide instruction, or coding, in the DNA for producing the different kinds of proteins that make up our cells. Our reproductive cells only have 23 single chromosomes, so that when they’re combined after fertilization they can go on to create a new human with 23 chromosome pairs. Another twist in our genetics is that the mitochondria, which generate most of our energy, also have DNA. Though the amount of mitochondrial DNA (and their number of genes) are small compared to what’s in the cell nucleus, our mitochondrial DNA is important for our health. What’s Epigenetics? As the understanding of our genetics becomes more sophisticated, epigenetics has become increasingly important. Epigenetics is genetic activity above the level of DNA: regulatory proteins layered over our DNA can profoundly affect when and how the DNA is read out to make proteins. In a broad sense, our epigenetics is affected by the choices we make related to diet, exercise, or other lifestyle factors. Another aspect of our genetics that affects our epigenetics is that our genes have far more variability than previously believed. Many of our genes have differing DNA coding in different people, variations that can impair the functioning of the proteins that they code for. These variations – called polymorphisms – pop up in different individuals and interact with epigenetic factors to make for considerable variation in genetic activity from one individual to the next. As the field of genomics continues to work out polymorphisms and epigenetics, it’s helping to identify and link various health risks to our genetic and epigenetic profiles. One such function that’s being actively researched is memory. Memory Problems People who have one or two copies of the apolipoprotein E4 (APOE4) gene on their chromosome 19 have a higher risk for memory problems – there’s more potential risk from two copies than from one. APOE Genes Everyone has two APOE genes just as they have doubles of all their other genes. There’s still a lot we don’t know about apoE proteins, but we do know that some work better than others. A 2020 review in the journal Neurobiology of Disease indicates they have at least 3 functions: (1) clearance of debris from the brain tissue, (2) promoting connectivity between nerve cells, and (3) tamping down inflammatory activity. There are three versions of the APOE gene: E2, E3, and E4. E2 codes for proteins that appear to protect the brain, at any stage of life. E3, which is the most common version, codes for proteins that don’t harm the brain but aren’t particularly protective either. Proteins from E4 appear to be bad for the brain, perhaps even early in life. The APOE4 gene is the most threatening of the various genes linked to memory problems. Having one copy of E4 increases risk for major memory problems; two copies of E4 equate to the most predictable risk for memory problems later in life. APOE4 is strongly linked to buildup of beta-amyloid plaques in the brain, which are well established to increase risk for major memory problems. Beta-amyloid and Tau Proteins Beta-amyloid plaques are aggregates of the beta-amyloid protein that are believed to have a gooey effect in the brain tissue and damage the functioning of nerve cells. Whereas beta-amyloid is located in the spaces between brain cells, tau proteins are found inside neurons. They normally are building blocks for microtubules, linear cell structures that provide microscopic tracks (think train tracks) that help our cells move proteins from one location to another. When tau proteins function abnormally, proteins derail from these microscopic tracks and cell functioning becomes impaired. Tangled and abnormal tau deposits can result from repeated head injury. This is very common in football players. Aside from head trauma, mutations in the MAPT gene on chromosome 17 can cause major tau protein problems, as can excessive iron stores. Other Genes Linked to Memory Problems Besides APOE4, at least three other genes can increase harmful beta-amyloid plaque production: The amyloid precursor protein (APP) gene on chromosome 21 sometimes causes memory problems between the ages of 35-65. The presenilin 1 (PSEN1) gene on chromosome 14 can cause serious memory issues. The presenilin 2 (PSEN2) gene on chromosome 1 also can cause serious memory issues. Of all the memory-damaging genes, the most common is APOE4, with about 15% of the U.S. population having at least one copy. The APOE4 gene can exacerbate poor blood flow to the brain, but aerobic exercise can significantly increase blood flow to the brain in APOE4 carriers. It’s essential that people with this gene take good care of their blood vessels. This is one way epigenetics can improve brain (and body) health. What Affects Our Epigenetics? For the past few decades, scientists have been exploring the field of epigenetics – the way diet, and other non-genetic factors can turn certain genes on or off. As a result of epigenetic influences, certain illnesses can become more or less likely in us as well as our offspring. Geneticists now know that environmental factors like diet, stress, toxins, and prenatal nutrition can affect the activity of the genes that are passed on to your offspring and beyond. Researchers have found that prepubescent boys who started smoking cigarettes increased the risk of weight issues in their children. Unwise decisions at such a young age have the potential to affect future generations. So, what can you do to safeguard your health and the health of future generations? Here are some healthy ways to protect your memory and overall wellness with epigenetics basics… Support Memory & Long-Term Health with These 6 Epigenetics Basics Know Your Family History One of the most crucial epigenetics basics is to know your family’s genetic and other health history. Though it may be difficult to take the time to dig into your family’s health history, such a project may pay dividends for your personal health. Though some relatives may not choose to share their health history, do your best to get an accurate picture of those in your family who may have/had memory issues or other illnesses in the past. This can help you know if there are certain health problems you should be aware of so you can take the appropriate steps to safeguard yourself against them. Get Early Screening For those who have genetic risk factors (especially a family history of memory problems), early screening – around age 40 – is recommended. This screening may include questionnaires and cognitive testing. Early screening may give you a window of time in which to address other possible risk factors. Work with your doctor or healthcare practitioner to order a lab test that includes apolipoprotein E gene status. The test should let you know if you carry the APOE4 gene. Presenilin and other more sophisticated genetic testing may be worthwhile if people in your family have early-onset memory issues. If it’s discovered that you have any of these genes, it’s vital that you get genetic counseling and immediately adopt a clean lifestyle. Regular Exercise Physical exercise may slow beta-amyloid buildup in the brain in APOE4 carriers. Research teams in Finland and Sweden found that exercising at least twice a week in middle age lowered the chance of developing memory issues more than 20 years later. This protective effect was stronger in people with the APOE4 gene. Though everyone should exercise regularly, it’s recommended that you do aerobic exercise if you have one or two APOE4 genes. Also, cleaning up your diet and lifestyle may give you added support. Protect Your Brain If you suspect you may have a genetic predisposition to memory issues, caring for your brain is critical. Learning new things, playing brain games, and engaging in creative hobbies are great ways to keep your brain sharp. Being vigilant about your brain health could make a huge difference in your life, especially if you’ve watched family members struggle with memory issues or other health problems. Avoid Head Trauma To protect your brain from injuries (which can increase abnormal tau proteins), avoid contact sports. Also, do your best to avoid falls, which are much more common as you age. Practice balance exercises and strengthen your muscles to keep them in shape. Eat Healthy Foods It’s recommended you avoid or limit: Meals with high-glycemic foods and loads of saturated fat: Fast food, pizza, mashed potatoes, pancakes with syrup, bacon, cheap hamburgers or other feedlot meats all raise your blood sugar too fast, stress your insulin system, challenge your liver, and can contribute to unhealthy weight, hypertension, and other health problems that can negatively affect your brain and body. Processed cheeses and microwave popcorn: They contain diacetyl, a flavoring chemical that can increase beta-amyloid. Also, consider adding these healthy foods to your diet: Antioxidant-rich spices: turmeric, ginger, garlic, onions, saffron, cinnamon, parsley, sage, rosemary, thyme, coriander, oregano, cloves. Foods with detox power: wild-caught salmon, blueberries, curries, crucifers (kale, broccoli, cabbage, cauliflower, collard greens), mushrooms. Polyphenol-rich foods and beverages: sugar-free dark chocolate, green tea, berries (blueberries, blackberries, cranberries, raspberries), apples, cherries. Polyphenols support a healthy heart and circulation, deter LDL-cholesterol damage, and assist with healthy inflammatory and immune function. Vitamin-rich foods: leafy greens, gluten-free grains, and grass-fed liver and meats. Embrace Epigenetics Your genes don’t have to be your destiny. Like those detailed above, there are many natural ways to protect your memory and health over the long-haul. Try the above epigenetics basics and let us know if you notice an improvement in your health and well-being. 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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