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7 Ways Traveling is Actually Good for Your Health & The Earth
Did you know that travel is good for you? It is! And it’s good for you in real and scientifically studied ways. In fact, research indicates that traveling can improve your brain function, boost your heart health, improve your physical activity, turn on your creativity, and help you to be happier, to name a few health benefits. And if you add eco-travel into the mix, you can experience the feel-good hormones that come from doing something positive for others. As travel begins to open up with more vaccinations rolling out, it’s a great time to contemplate the benefits of traveling and how it is good for your health. Let’s explore! 7 Benefits of Traveling for Your Health & The Earth Brain Health Traveling to new locations is good for your brain. According to adjunct professor of neurological surgery at the University of Pittsburgh, Dr. Paul Nussbaum, traveling can stimulate your brain and spur the growth of new connections within its cerebral matter. There’s a link between new experiences and the formation of dendrites, which are the branch-like extensions that grow from brain neurons. Dendrites help to transmit information between different regions of the brain. When you have a greater number of dendrites, your brain functions better, especially its memory and attention. When you come up against an obstacle or problem in traveling, and your brain is forced to focus on the situation to create a solution, that act both boosts dendritic growth and tests your problem-solving skills. The newness is key. When traveling to a new location, your brain is challenged to make sense of new stimuli. Add a foreign language and your brain cognition sharpens even more! Heart Health Travel can reduce your chances of heart health problems. A study conducted by The Global Commission on Aging and Transamerica Center for Retirement Studies, in partnership with the U.S. Travel Association found that women who vacationed every six years or more had a significantly higher risk of developing a serious heart issue compared with women who vacationed at least twice a year. And for men, if they didn’t take an annual vacation, they were shown to have a 20% higher risk of death and about a 30% greater risk of death from a heart health event. Stress Relief Travel has been shown to relieve stress, and that stress relief appears to continue even after you return home. One study showed dramatic reductions in stress for corporate middle managers who took a vacation for just four days and the stress relief lasted four to six weeks after they returned. When you consider that stress may play a role in 60-80% of primary care visits, stress relief is super important to your overall health. With that statistic in mind, travel takes on increased importance for your health. Increased Physical Activity Another factor contributing to the heart health benefits of travel may be the increase of physical activity that often goes with it. In fact, research shows that substantial physical activity may accompany active travel. Physical activity increases even more if you adventure travel. People of all ages can build trips around physical activities, whether that’s hiking, mountaineering, rock climbing, scuba diving, surfing, skiing, golfing, or a simple walking tour. The possibilities are endless. But even with simple exploration, sightseeing, and visiting local attractions, you’ll likely be walking greater distances, which is wonderful for both mental outlook, your brain, and your body. Boosts Creativity There’s a well-documented link between multicultural traveling and creativity. Exposure to other cultures presents a person with new ideas, concepts, and ways of seeing the world. This kind of exposure expands your mind and facilitates the flow of creative energy. Of course, engaging in creative pursuits helps us to feel a greater sense of well-being, and reduces stress and anxiousness. Increased Happiness With all that physical activity, better cognition, and creative thinking resulting from travel, is it any wonder that travel makes us happier? This was reflected in a survey of 500 people conducted by Washington State University earlier this year. It showed that people who regularly take trips are happier than respondents who rarely travel. Yet, it may come as surprise to learn that even thinking about travel makes us happy. A Cornell University study explored how thinking about an experience such as a trip can increase a person’s happiness even more than the anticipation of buying material goods. Another study found that people feel greater well-being and happiness in anticipation of a holiday. Eco-travel Benefits Well-Being and the Earth All the feel-good travel feelings get magnified even more if you bring eco-travel into the equation. Eco-travel allows for off-the-beaten track experiences, usually with eco-lodges that are run sustainably in environmentally sensitive areas. Often, they’re managed or staffed by local communities driving sustainable income into their economy, which helps to minimize environmentally destructive practices. For example, in the Amazon Rainforest, there are several ecolodge, adventure travel options. The income from these operations can help restore rainforest areas and support local communities, helping them to refrain from rainforest destructive practices such as gold mining, logging, and slash and burn agriculture. Knowing you’re making a difference by helping others and the earth can help boost your own mental well-being. It’s a win for all involved. Time to get planning! Better health and new adventures await. 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.
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What You Should Know Before You Get a Root Canal
Have you ever experienced tooth pain? Pain in your teeth may be caused by any number of things, including eating too much sugar, bacterial imbalance related to poor diet, eating hard foods, chewing too hard, gum issues (such as gingivitis), an abscess, or root pain. The latter may be the result of clenching or grinding your teeth as you sleep. Though there are various home remedies to treat tooth pain, if the pain becomes unbearable, your dentist might recommend a root canal. 6 Frequently Asked Questions About Root Canals & Their Impacts on Health 1. What’s a root canal? According to the American Association of Endodontists (AAE), a “root canal treatment is designed to eliminate bacteria from the infected root canal, prevent reinfection of the tooth and save the natural tooth. When one undergoes a root canal, the inflamed or infected pulp is removed and the inside of the tooth is carefully cleaned and disinfected, then filled and sealed.” 2. Do I need a root canal? Root canals can be recommended for those with a cracked tooth, a deep cavity, or lingering problems from a filling that didn’t work well. Other reasons dentists may recommend a root canal include: Severe pain while chewing food Swollen or tender gums Extreme sensitivity to hot or cold that lingers after exposure Pimples on the gums Deep gum decay, with or without darkened gums 3. Does a root canal hurt? A root canal procedure shouldn’t be any more painful than getting a filling or having a tooth removed, since local anesthesia is used. A patient may be sore or numb, or may experience other mild discomfort, for a few days after the procedure. 4. Can I go back to school or work after getting a root canal? Many patients can return to school or work right after getting a root canal. It’s recommended that patients not eat until the numbness is gone – most people are numb for 2 to 4 hours. 5. Are root canals expensive? The cost of getting a root canal depends on which tooth is affected. Work on molars is typically more expensive since they’re larger and can be harder to treat. Many dental insurance plans cover at least a portion of a root canal procedure. 6. Do root canals come with health risks? Any (oral) surgery involves a certain amount of risk. Though a patient doesn’t have to worry about the negative after-effects occasionally experienced with general anesthesia (such as memory problems or mental fog), there may be some lingering, potentially harmful, effects to getting a root canal. Necrosis At its most basic, a tooth that’s undergone a root canal procedure is a “dead tooth.” The good news is that with the nerve endings cut and root removed, you’ll no longer have sensation (pain) in that tooth. The bad news is that even if the area is thoroughly cleaned (which many times it isn’t), some bacteria may remain in and around this dead (“necrotic”) tooth, which can fester into an abscess with pus and often also a pool of inflammatory toxins. Toxins During a root canal procedure, the pulp of your tooth is cleaned out and some type of dental filling is put into that periodontal pocket. Unfortunately, in many instances, the cavity isn’t thoroughly cleaned (such as with ozone gas), which may lead to the pooling of harmful pathogens in the moist, hard to reach places of root canal teeth. These pathogens may include some of the most virulent strains known to human science. The waste material generated by these organisms can be toxic. Such toxins may be carried by the saliva when chewing food. Eventually, these harmful pathogens my find their way into the blood stream. The release of these toxins into your system can cause serious issues with any number or organs or bodily systems. These may include the cardiovascular, circulatory, and nervous systems. Among serious, ongoing effects are fatigue, body aches, or autoimmune issues. Fillings The type of filling used by an oral surgeon may include a toxic, amalgam substance. As the word implies, amalgams are a mixture of metals and may include harmful heavy metals like mercury. Exposure to certain elements in these fillings may cause allergic reactions or other serious physical and/or mental health issues. Sealing Using the proper amount of sealant is extremely important for the oral surgeon. Too much may cause gum swelling or bleeding. Too little may allow bacteria back into the site, which might cause another infection. Accidents On rare occasions, a dental instrument might break, and fragments might accidentally be left in the surgery site. This may cause lesions, swelling, or bacterial infections. As with any surgery, accidental incisions may cause extreme blood loss which could lead to an emergency trip to the hospital. Root Cause: Fact or Fiction? The Netflix documentary Root Cause (2018) created a shockwave in the dental field. The documentary features opinions from several dentists and doctors from around the world who claim root canal procedures are the “root cause” of many unexplained serious, and sometimes fatal, illnesses. Netflix pulled the film within a month of its release, ostensibly due to the lack of scientific evidence behind many of its claims. Of course, this decision was viewed as a knee-jerk reaction by some and an outright cover-up by others. In the age of truth suppression, the prudent course would’ve been for Netflix to place an advisory at the beginning of the film and allow people to make up their own minds about its content. Be that as it may, the documentary makes a compelling case for how root canals may be the cause of certain physical maladies. If any of its claims are accurate, Root Cause might be a harbinger of the many potential long-term health risks that can result from a root canal procedure. Unfortunately, the argument is far from being settled and very few medical or scientific studies about root canals have been published. Important Decision Despite how easy and painless the AAE makes it sound, getting a root canal is a major decision that may have a long-term impact on your health. Many “Western” dentists adhere to the “save the tooth at all costs” philosophy, but is it wise to save the tooth if it jeopardizes the health of the patient? It’s recommended to have a consult with your dentist and a root canal specialist before scheduling a root canal procedure. In fact, it’s always best to get a second opinion where a major surgery is concerned. If possible, try speaking to a holistic dentist and seek out any natural alternatives that can help mitigate the pain in your tooth. One of the keys to avoiding tooth death (and a root canal surgery) is to take care of your gums. Be sure to brush and floss daily to keep your teeth healthy, white, and bright! 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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Benefits of Walking for Your Brain and Body
The world’s oldest form of exercise (and possibly the most underrated), walking is truly one of the best things you can do for your health. The Greek physician and “father of medicine,” Hippocrates, said it best in the 4th Century B.C. when he declared, “Walking is man’s best medicine.” The multiple health benefits of walking for your brain and body are so great that the U.S. Surgeon General is on a mission to get Americans walking with a program titled Step It Up! The Surgeon General’s Call to Action to Promote Walking and Walkable Communities. If you’re already fit and active, or sedentary and wanting to be healthier, walking can help you. It can provide a gentler way to move your body when that’s needed, or it can be your pathway to becoming active. Versatile, low-impact, and best of all, free, walking is available to all. Here are several benefits to walking to inspire you to take a daily stroll…or two! Benefits of Walking for Your Overall Health Better Mood Walking releases natural, happiness-boosting and pain/stress–reducing endorphins to the body. A California State University, Long Beach, medical researcher found through the course of numerous studies that the more steps people took during the day, the better their moods were. Additionally, more recent research showed that higher objectively assessed exercise was correlated with a better mood. Improves Sleep When you walk in the morning, it can help align your body’s natural internal clock with sunlight, which helps regulate healthy melatonin levels that make you sleepy at night and support a better night’s sleep. Exercise at any time of day (except for 90 minutes before bedtime) additionally helps your body fall into deep sleep. Of course, improved sleep has a host of its own benefits! Creative Flow If you’re needing creative inspiration or even problem-solving ideas, take a stroll. A new study by Stanford researchers shows that creative thinking improves while a person is walking and shortly thereafter. And you can walk indoors or outdoors. The act of walking itself, and not the environment, is what helped creative thinking. Across the board, creativity levels were consistently and significantly higher for those walking compared to those sitting. Brain Boost All those great ideas may be a result of the brain health-boosting effects of walking. Walking daily can increase levels of a critical protein in the brain called brain-derived neurotrophic factor (BDNF). Greater BDNF in the brain supports structural remodeling and growth synapses after learning, which helps to improve cognitive function and make your brain more resilient. Research shows that age-related memory decline is lower in people who walk more. A study focused on men between the ages of 71 and 93 showed that those who walked more than a quarter mile a day had half the incidence of neurodegenerative issues than those who walked less! Better Sex Research shows that sexual function (arousal) for both sexes is supported by healthy circulation and blood flow to the genitals. Aerobic exercise like brisk walking helps to improve cardiovascular function, and boosts sexual response. Perhaps that’s why one Harvard study found that just 30 minutes of walking a day was linked with a 41% drop in risk for erectile dysfunction (ED). Other research suggests that moderate exercise can help restore sexual performance in overweight middle-aged men with ED. Of course, if you walk with your partner, there’s the emotional well-being that comes from a shared activity too. And Much More... Walking is additionally correlated with stress relief, greater longevity, weight loss, healthier joints, glowing skin, stronger muscles, improved energy, digestive health, and less bone mass loss and less fat in aging women, to name a few. Get Walking Because walking can basically take place anytime, anywhere, indoors or outdoors, it’s a great go-to movement activity to sprinkle throughout your day. While you can go for an hour-long, 4-mile walk every day, you don’t need to. You can take shorter walks throughout your day. They will provide a great refresh between work periods. Choosing to walk outdoors in nature provides an extra benefit as time spent in nature can boost your mood, reduces stress, and improve your outlook. If you’re trying to achieve the recommendation of both The American College of Sports Medicine and the World Health Organization to engage in at least 150 minutes of moderately intense physical activity per week (roughly 30 minutes per day, five days of the week), walking is great way to get you to that goal. If you’re also getting the recommended two days or more of weight training each week, a walk is a great counter exercise on your “off” days from weight training. Find yourself a comfortable and supportive pair of walking shoes, and you’re good to go. Enjoy your walk! 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’s How to Look for Good Quality Drinking Water
Warmer weather is here. As you head outdoors for recreation or physical activity this summer, one thing you should have plenty of is water. Benefits of Drinking Water We all know that drinking water regularly is good for the body. But many don’t realize just how important being properly hydrated is for their health. About 50-60 percent of the adult human body weight is water, including all our cells, tissues, and organs. As such, it’s important not to underestimate water since every system in the human body depends on it to function. Here are just a few benefits of drinking water: Universal medium of life on this planet: fundamental for our cells’ life processes Essential medium for blood circulation (oxygen, nutrient delivery), the lymphatic system (which transports wastes), and for the urine (which excretes unwanted substances) Used by the body to help regulate body temperature Fundamental medium for saliva, the digestive enzymes to accomplish digestion, and joint substances and joint lubrication It’s helpful to think of water as a nutrient your body needs. As with other nutrient deficiencies, failing to drink enough water creates problems for your brain and body. Dangers of Dehydration Your brain is approximately 80% water. Even mild dehydration can impair performance in tasks that require attention, immediate memory skills, and physical performance. According to one study, thirsty participants who drank water before performing cognitive tasks reacted faster than people who didn’t drink water beforehand. Some common signs of dehydration are: extreme thirst, dark urination, less frequent urination, confusion, dizziness, and fatigue. Dehydration is also associated with urinary/kidney issues, brain atrophy, poor concentration, memory difficulties, diminished school/work performance, and increased sensitivity to pain. Bring More Than You Need When engaging in outdoor activities, running out of water can lead to dehydration, heat exhaustion, heatstroke, and even death. Always bring more water than you think you need. Having extra water at the end of your activity is far better than running out. It’s recommended that you drink plenty of water each day to keep your brain and body adequately hydrated. The current recommendations from Food and Nutrition Board of the Institute of Medicine of the U.S. National Academies are that women consume at least 91 ounces of water and men at least 125 ounces daily, from their foods, beverages and drinking water. When physically exerting yourself outdoors, you should drink an additional liter of water for every 4 to 5 miles you run, hike, or bike. You may need to increase this quantity in arid regions or on hotter days. Types of Water Not all forms of water are beneficial to human life. Some are healthy and some aren’t. Here are some common types of drinking water: Tap water – In most places in the U.S., this type of water would definitely fall under the “do not drink” category. The list of harmful metals, plastics, minerals, and other elements in drinking water can be extensive. These may include lead, chloroform, chromium, arsenic, pesticides, and even pathogens. Purified water – Some people use a water purification system to help filter out dangerous particles from their tap water, but no filter can capture every harmful element. Also, many people don’t follow the recommended schedule for changing their filter, which may allow pollutants and toxins to enter their water. Mineral water – As the name implies, this type of water comes from a mineral spring. It may be loaded with healthy minerals, such as calcium and magnesium, but also some that aren’t healthy and perhaps even harmful. Its benefits may not be necessary for individuals who get many of these minerals from their diet or supplement regimen. Distilled water – This water is the collected steam from boiling water, which is condensed back into liquid. This water has no vitamins and minerals, so it doesn’t have any health benefits. Spring/Glacier water – These types of bottled waters are excellent, but only if they come from clean springs and not from fake “natural sources.” Some spring water may be unfiltered and untested, which could invite health risks. Reversed Osmosis water – Created by pushing water through a semi-permeable membrane to remove harmful minerals and contaminants, reverse osmosis water is filtered of practically all impurities. Unfortunately, it’s also stripped of all its minerals. Some people use mineral drops to add minerals like calcium and magnesium back into their water. Alkaline water – This water has a higher pH level than tap or distilled water, which has a roughly neutral pH that’s close to the body’s healthy pH (pH is a measure of the concentration of free hydrogen ions in the water). Many alkali waters claim benefits that aren’t supported by adequate clinical or other scientific research. Severe alkalosis may cause nausea and vomiting. Flavored water – Infused with natural or artificial sweeteners and flavorings, flavored waters aren’t an ideal choice for healthy hydration. Though they may taste better than plain water, flavored waters may contain potentially toxic additives or include unnecessary calories that can lead to weight gain. Now that we’ve looked at some of the best and worst types of drinking water, let’s see how drinking healthy water can help your brain and body. 6 of the Top Reasons to Drink Good, Quality Water 1. Healthy Muscles & Recovery Being adequately hydrated is important when exercising. Drinking water helps prevent muscle cramping and lubricates the joints in your body. Drinking water can make your muscles stronger. As the basal blood medium, water carries oxygen and nutrients to the cells of your body, including those of your muscles. Being well hydrated enables your muscles to work longer and harder before they feel tired, which can help you more efficiently build muscle. 2. Weight Loss Drinking water can help you lose weight by acting as an effective appetite suppressant, so you’ll feel fuller and eat less. In this way, drinking more water may help to manage your cravings. Remaining well-hydrated also prevents fluid retention; your body won’t try to retain water if it’s getting enough. 3. Detoxify Your body fluids transport waste products out of your cells, while your kidneys and liver flush those waste products and other toxins out of your body. These processes can only work properly and efficiently if you’re well hydrated. When you aren’t drinking enough water, you’re at an increased risk of developing kidney stones and experiencing urinary tract issues. 4. Maintain Regularity in Digestion Sufficient hydration keeps things moving along in your gastrointestinal (GI) tract and helps prevent constipation. As the medium for the digestive enzymes to work, water is essential for freeing the nutrients from our foods and allowing them to be absorbed. Water in the GI tract also helps dissolve waste particles and transport them all the way to final clearance. If you’re dehydrated, your body pulls water from your stools, which leaves your GI tract less lubricated and makes it more difficult to pass waste. 5. Brain Function Since your brain is mostly water, drinking water can help you in several ways, including: Maintaining memory, concentration, and cognition Helping to keep your mood and emotions balanced Supporting blood flow and oxygen to your brain Helping to prevent and even relieve headaches 6. Youthful Skin Your skin contains water and functions as a protective barrier to prevent excess fluid loss. Drinking plenty of water keeps your skin cells well hydrated, which helps your skin stay healthy. Consuming sufficient water helps your skin retain its natural moisture and maintain its elasticity. Water moving through the skin tissue also helps flush out impurities, which helps to maintain skin quality. Stay Hydrated As we’ve seen, proper hydration is critical to health and wellness. Water is vital for every part of your body. Your cells, tissues, and organs need adequate hydration to stay alive and function at their best. Make sure you’re drinking plenty of healthy water, especially during the summer months or if you live in an arid region. Whatever outdoor activity you choose, grab your water bottle and have some fun this summer. 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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Beauty from the Inside Out: Foods That Support Vibrant Hair, Skin, and Energy
It’s cliché to say that beauty comes from within, but when it comes to the role nutrition plays in beauty, it’s accurate. Vibrant health is inherently beautiful. Science is just now explaining why this is so. Research has revealed that there are indeed “beauty foods” – that is, foods for healthy skin and healthy hair. And sometimes they’re one in the same! You can actually eat foods to moisturize skin and hair and consume an abundance of glowing skin foods to achieve the beauty results you’ve been chasing with expensive creams and potions. Here are seven nutritious foods shown to enhance your beauty from within. 7 Healthy Beauty Foods to Support Vibrant Hair, Skin & Energy 1. Water Our bodies are made largely of water. Proper hydration is needed for optimal brain function and healthy function of all our organs, including the skin. Staying well hydrated helps keep skin soft, supple, and healthy. Research shows that this is particularly true for those who tend to get less than ideal amounts of water each day. The scalp is skin, too. A healthy, hydrated scalp supports the growth of full, shiny looking hair. 2. Fatty Fish Fatty fish, such as salmon, sardines, herring, and mackerel, are a potent beauty food. They’re loaded with omega-3 essential fatty acids, an important healthy fat that must come from the diet. Omega-3 deficiency is associated with both dry skin and brittle hair. Omega-3s help to create healthy, strong, and optimally functioning cell membranes, which are the building blocks of healthy skin. They help to keep skin moisturized, reduce redness and blemishes, and prevent collagen breakdown. These healthy essential fats also can help your skin be less sensitive to UV rays from sunlight. Fatty fish provide your body with vitamin E, which protects both the skin and scalp from oxidative stress, and zinc, a key nutrient in the production of new skin cells. Zinc deficiency is associated with dermal conditions and delayed wound healing. Additionally, fatty fish are a good source of protein, selenium, vitamin D3, and the B vitamins, nutrients that may help promote strong and healthy hair. 3. Yogurt The probiotic bacteria found in yogurt and other fermented foods promote intestinal health by supplying your gut with additional beneficial bacteria. Growing evidence shows that supporting a healthy microbiome can help to resolve a number of skin health issues, especially dry skin and scalp, although more research is needed to be conclusive. Specific probiotics appear to boost the skin’s production of ceramides, which are lipids (fats) that hold moisture in the skin. This action helps to keep blemish-causing bacteria levels in check. Those who suffer from skin conditions tend to have low levels of these lipids. Probiotics can be particularly helpful in these cases. Probiotics help with protein break down, which allows for vital proteins to reach the scalp effectively and build healthy hair. Certain probiotic strains can help to increase antioxidant activity, which is a necessary component of healthy hair growth. 4. Avocado Avocados are a well-known source of healthy fats to feed the brain and body – and that goes for beauty, too. One study involving hundreds of women found a correlation with the healthy fats specific to avocados and more supple, springy skin. Other preliminary research indicates avocado’s potential protection from sun damage, which can cause aging and other signs of aging, like brittle hair. Avocado’s vitamin E content can help protect skin and hair from oxidative damage, and may even promote hair growth. 5. Nuts and Seeds Nuts and seeds are treasure troves of nutrients shown to promote healthy skin and hair. Walnuts are among the richest nut sources of omega-3 fatty acids, which have moisturizing effects on the skin and have been linked to hair growth. Most nuts are great sources of zinc, vitamin E, selenium, and protein – all of which are nutrients your skin and hair need to stay healthy. Seeds are equally powerfully when it comes to beauty effects. Sunflower seeds are a great source of vitamin E, selenium, zinc, and protein. Additionally, sunflower seeds provide a wide array of hair-healthy B vitamins. 6. Eggs Eggs are a rich source of both protein and biotin, two nutrients that may promote hair growth. A lack of protein in the diet has been associated with hair loss. Hair follicles are made mostly of protein, so it’s important to get adequate protein in your diet. Biotin is needed for the synthesis of a hair protein called keratin. Eggs are also rich in beauty nutrients such as zinc and selenium. Egg whites are high in both lysine and proline (amino acids), as well as collagen. Adding egg whites to your diet could help support your body’s natural production of collagen to keep wrinkles at bay. 7. Bell Peppers Bell peppers are a very rich source of beta carotene, which your body converts into vitamin A, an important antioxidant for your skin. Vitamin A may also help stimulate hair growth while activating sebum production, which helps keep hair healthy. Bell peppers are also high in vitamin C, which helps to promote collagen production. Healthy collagen may reduce the appearance of fine lines and wrinkles, as well as help strengthen your hair strands. A strong antioxidant, vitamin C helps to protect both skin and hair against oxidative stress. Last Thought There are many more beauty foods to explore. Eating these nutritious, whole foods (and drinking plenty of water) can help support healthy skin, hair, and overall beauty! 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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6 Remedies & Tips to Reduce Acid Reflux Naturally
Acid reflux is a common and painful condition that can occur for a variety of reasons. Some people only have occasional reflux issues, while others have medical conditions that may require serious dietary modifications or even a medication. Wondering how to reduce acid reflux? Fortunately for most people, acid reflux can be managed naturally by changing a few of your daily habits. Most people with mild to moderate cases of acid reflux can improve their situation simply by implementing these lifestyle changes. Signs of Acid Reflux How do you know if you have reflux? Here are some of the most common signs: Regurgitation – A feeling that undigested food is coming up into your throat. Burping – This often coincides with regurgitation. It can result from gas or bloating, which can put pressure on the gateway between your stomach and throat. Heartburn – A painful burning sensation in the middle of the chest or upper abdomen. Because it’s acidic, stomach acid can burn when it enters the esophagus. Unpleasant taste – Stomach acid and the contents of your stomach entering your esophagus can leave a bitter taste in your mouth and throat. Irritated throat – Although more common with prolonged reflux episodes, throat irritation is another common occurrence. What Causes Acid Reflux? There are many different causes of reflux. The average individual will experience reflux from time to time. For others, certain life events or medical conditions can cause it or make it worse. These may include, but aren’t limited to: Gastrointestinal (GI) distress Eating acidic, greasy, or spicy foods Stress, anxiousness, or nervousness Being overweight Irregular or irritable bowel Pregnancy The lower esophageal sphincter (LES) is the gateway between your esophagus and stomach. It sits at the bottom of your esophagus and prevents stomach acid and contents from coming up into your esophagus. When some of the above conditions are present, the LES softens or is pushed open by hormonal changes, weight gain, or increased pressure on the sphincter (if you’re overweight or pregnant). This allows stomach contents to backflow into the esophagus, which is commonly referred to as reflux. Counteracting the effects of reflux may depend on your unique situation. The following are some general methods for reducing acid reflux naturally. 6 Tips to Reduce Acid Reflux Naturally 1. Drink Water Before Meals Drinking water with meals dilutes your stomach acid, which makes it easier for it to come up into your esophagus. Small sips are fine, especially if it helps you consume food safely without choking. However, avoiding large amounts of water with meals will give your food enough time to break down without increasing the liquid volume of your stomach’s contents. If you’re prone to reflux, avoid drinking water a half hour before and after meals. But continue to drink water between meals to stay hydrated. 2. Sit Up After Meals It’s important to avoid laying down after meals, especially if you’re having frequent flare-ups. Lying down can cause stomach acid to move up into the throat. Use gravity to your advantage by sitting up so your stomach contents can stay where they’re supposed to. If you frequently eat just before bed, this may be causing your reflux. Especially for pregnant or overweight individuals, filling your stomach before lying down can increase the pressure on your LES, allowing it to open. Stay upright for about two hours after you eat to allow your food time to digest and your stomach time to settle. If you’re still experiencing reflux, some of the natural remedies below may be good to incorporate into your post-dinner routine. Just remember to hold off on the teas for about 30 minutes after you eat. 3. Learn Your Trigger Foods Everyone has different trigger foods. Learning which foods cause greater issues for you can help you manage your reflux. As you eat different foods, make notes to identify patterns and avoid foods that cause reflux. In general: spicy, greasy, and acidic foods (such as tomatoes or pineapple) cause reflux for many people. Since this varies from person to person, it’s recommended to use trial and error so you can limit as few foods as possible from your diet. If you aren’t sure which foods are bothering you, it can be helpful to eliminate common trigger foods altogether for a few weeks, and then slowly add them back into your diet one by one and note which ones bother you. 4. Wear Loose-fitting Clothing Tight clothing can put pressure on your LES, causing reflux. Wear loose-fitting clothing to help relieve this pressure. If you can take a deep breath comfortably in it, you should be good to go. 5. Maintain a Healthy Weight Being overweight can put pressure on the LES. Losing weight can help reduce and relieve acid reflux. If you believe this may be contributing to your reflux issues, talking with your doctor or a registered dietitian about your weight is a great place to start. 6. Be Proactive About Stress Management For many people, their nerves can cause an upset stomach and reflux. If you’re able to anticipate events that may increase your nerves (such as a presentation or meeting with your boss), start taking measures well in advance to practice calming yourself before the event takes place. This will help train your brain and body to respond to the stressor in a way that doesn’t cause the discomfort reflux brings. Calming techniques such as meditation, journaling, affirmations, and talking it out with a friend or loved one are all ways to help you cope so you don’t hold as much tension in your body. Natural Remedies to Soothe Reflux Sometimes, even when you’ve taken steps to avoid having an episode, you get reflux anyway. Here are some natural ways to deal with reflux when it happens. Breathing Techniques Stress can affect your breathing without you even realizing it. The mind-body connection is strong. Pausing to breathe for a minute (or five) can improve your mental state and help relieve stress. Deep breathing can also activate your parasympathetic nervous system, responsible for the “rest and digest” modes. A breathing technique designed to activate this part of your nervous system can help. Peppermint Tea Not only is peppermint tea calming for your stomach, it’s warm and has a cooling effect, which can soothe irritation in your throat. Adding a bit of honey increases the soothing effects of this tea because honey helps retain moisture when your throat feels dry. Ginger Tea Ginger is a common remedy for soothing stomach troubles. However, ginger can be hit or miss for reflux, depending on the person. Ginger is a hot spice, meaning it can generate a feeling of heat in the throat and stomach. While some people may experience relief, others may find that ginger increases the burning sensation caused by reflux. For this reason, ginger may be better as a preventative measure for reflux if you find that it bothers you. You can find ginger tea in most grocery and drug stores, or prepare a batch yourself with this recipe: [wc_box color="secondary" text_align="left" margin_top="" margin_bottom="" class=""] Easy Ginger Tea Recipe Begin by heating six cups of water to a gentle boil. Wash and slice ginger, you need 3 inches of ginger sliced about ⅛ inch thick. Add ginger to nearly boiling water. Allow this to simmer for 8-10 minutes, covered. Remove the saucepan from heat and allow it to cool for 1-2 minutes before serving. Add honey to taste and enjoy! Recipe adapted from Ginger Lemon Turmeric Tea [/wc_box] Bottom Line Mild to moderate acid reflux is common and highly treatable. It’s also preventable by taking a few simple steps. By modifying some daily habits, managing stress, and adding some nourishing foods and herbs to your diet, you can improve this condition. If you experience severe acid reflux, it’s time to call your doctor. This could be a sign of a more serious issue that may require medication to manage. Before taking any supplements, consult with your healthcare provider, especially if you’re taking any prescription medications. These prescriptions may interact with herbs. 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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2 Healthy Fruit Dessert Recipes Made with Nature’s Bounty
While the days are waxing longer and summer awaits, nature is overflowing with delicious fruit! Two of the “Crown Jewel” fruits of the spring season are strawberries and peaches. Full of color, fiber, vitamins, phytonutrients, and minerals, these fruits are both highly nutritious and naturally sweet. They make for perfect healthy spring desserts for the brain and body. About Strawberries Berries are known for their low-sugar, high-antioxidant content and strawberries are no exception. Hydrating, fibrous, and low in carbohydrates, they’re a great go-to for low-carb eating plans. With their luscious color and texture, sweet taste, high vitamin C, and rich mineral (potassium, folates, calcium, and magnesium) and polyphenol content, there’s a lot to love about this fruit. Strawberries’ health benefits are impressive. They help support skin and immune health, and healthy blood sugar levels in the body. Also, they help protect against heart, brain, and cellular health issues. [wc_box color="secondary" text_align="left" margin_top="" margin_bottom="" class=""] Healthy Strawberry Cake Shortcake Recipe Made without refined sugar, refined white flour, cream, or butter, you can enjoy this slight twist on the traditional shortcake dessert without compromising your health! [wc_row] [wc_column size="one-half" position="first"] Ingredients Cake ½ cup almond flour 2 cups organic gluten-free oat flour 3 tablespoons arrowroot powder 2 teaspoons baking powder ½ teaspoon fine salt ¼ cup plain, unsweetened organic soy milk (or your preferred plant-based milk) ½ cup pure maple syrup* ½ cup melted unrefined coconut oil 1 tablespoon pure vanilla extract Strawberry Filling 2 cups sliced, organic strawberries 1 tablespoon pure maple syrup* Whipped Cream 1 can full-fat coconut milk, about 15 ounces 2 teaspoons pure maple syrup* (or to preferred sweetness) [/wc_column] [wc_column size="one-half" position="last"] [/wc_column] [/wc_row] Instructions The night before baking, place your full-fat coconut milk in the refrigerator. Preheat oven to 350° Fahrenheit. Lightly grease two 8” x 4” loaf pans with coconut oil. Add together and mix oat flour, almond flour, arrowroot powder, baking powder, and salt with a whisk in a large bowl. Add soy milk, maple syrup, coconut oil, and vanilla, and whisk again until well combined with no visible clumps. Don’t overmix. Divide the cake batter evenly between the two greased baking pans. Bake for 30 minutes. While the cake bakes, stir together the sliced berries and maple syrup in a bowl and set aside. Open the can of chilled coconut milk. You’ll see a firm creamy, waxy layer on top. Scoop out this solidified coconut cream into a bowl. Stop as soon as you reach the water at the bottom of the can; include only the solid cream. Whisk or beat coconut milk on high speed until it becomes light and fluffy, roughly 3 to 5 minutes. Whisk or beat in 2 teaspoons of maple syrup.* When the cake is finished baking, allow it cool fully. (You don’t want to melt your coconut whipped cream!) When the cakes have cooled, remove them from their pans. Gently spread the coconut whipped cream on top of the first cake and then top with one layer of strawberry slices. Add the second layer of cake on top and repeat with the whipped cream and strawberry slices. Depending on portion size desired, slice cake into 6-8 slices. Add an extra dollop of whipped cream and one whole strawberry on top before serving! *Or use maple-flavored monk fruit syrup as a low-carb sugar alternative. [/wc_box] About Peaches While not quite as low as strawberries, peaches are still considered a low-carb, low-sugar fruit. The peach delivers a decent amount of vitamins A and C, fiber, and an array of other nutrients including vitamins E and K, niacin, folate, iron, choline, potassium, magnesium, phosphorus, manganese, zinc, and copper – as well as polyphenols. Peaches support eye health, immune function, skin health, and healthy blood sugar levels. Its nutrients help protect against brain, heart, and cellular health issues. They are satiating as well, which can be helpful to maintaining a healthy weight – just in time for summer! [wc_box color="secondary" text_align="left" margin_top="" margin_bottom="" class=""] Healthy Peach Cobbler Recipe [wc_row] [wc_column size="one-half" position="first"] Ingredients Peach Filling 4 cups of fresh, organic sliced peaches 3 tablespoons of pure maple syrup* 1 tablespoon tapioca flour 1 tablespoon cinnamon ½ teaspoon ground nutmeg Cobbled Topping 1 cup of organic oat flour ¾ cup of almond flour 2 tablespoons of tapioca flour ¼ cup of salt ¼ cup of melted coconut butter ½ cup of full-fat coconut milk ¼ cup of pure maple syrup* 1 teaspoon vanilla [/wc_column] [wc_column size="one-half" position="last"] [/wc_column] [/wc_row] Instructions Preheat oven to 375° Fahrenheit. Lightly grease an 8- or 9-inch square baking dish with coconut or avocado oil. Place filling ingredients in a large mixing bowl, stirring to evenly coat peaches. Transfer to baking dish. In the same mixing bowl, add oat flour, almond flour, tapioca flour and sea salt. Stir to combine. Add in melted coconut butter, full-fat coconut milk, pure maple syrup* and vanilla. Mix again to form batter. Use a spoon to drop dollops of the batter on top of the peaches, leaving some gaps between dollops and space around the perimeter of the baking dish. Place skillet in the oven and cook for 25-30 minutes, until peaches bubble and topping turns a golden brown. Top with fresh coconut whipped cream (see Whipped Cream in the Strawberry Cake Shortcake recipe above). *Or use maple-flavored monk fruit syrup as a low-carb sugar alternative. [/wc_box] Celebrate Spring & Summer These delicious spring fruits are a gift of nature. Enjoy! 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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Meditation for Beginners: How to Easily Meditate for Stress on Your Own
When a popular home improvement store has the tagline, “How doers get more done,” it’s clear our culture values doing. But how well is all that “doing” working for us? It may be making us stressed. According to The American Institute of Stress, the latest statistics show (pre-pandemic) that 77% of us experience stress that affects our physical health, 73% of us have stress that impacts our mental health, and nearly half of us have trouble sleeping due to stress. It’s time to place more value on being. That’s where meditation comes in. Although it’s been around for thousands of years as a spiritual exercise, today, people are learning how to meditate specifically for stress relief. A National Institutes of Health survey reported that since 2012 the number of people practicing meditation has tripled! Meditation and Stress While some stress is good and normal, prolonged stress isn’t. In a state of extreme stress, our sympathetic nervous system releases stress hormones so that we’re ready for a “fight or flight” response. This can happen when we overdo it. Yet, we also have the parasympathetic nervous system, which is responsible for maintaining homeostasis. It helps us recover from a stressed state. It’s the “being” to our “doing.” Medical studies have shown that individuals who practice meditation daily have lower blood levels of these stress hormones, which indicates the activation of the parasympathetic nervous system. Evidence also suggests that meditation may help support healthy blood pressure levels, as well as gut health. It can also promote calm, elevate low mood, and even help with sleeplessness. Some emerging studies indicate that meditation is good for the brain as well, helping to protect it from aging and to process information and emotions better. Meditation Techniques for Beginners So why isn’t everyone meditating? Being still requires a certain level of discipline. With endless distractions, too many of us will find anything to do besides be with our inner lives. That said, there are ways to ease your way into meditation. All you need is a genuine willingness to try. 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. Here are a few easy meditations for beginners. Breathing Meditation From Dr. Andrew Weil, this 4-7-8 breathing meditation can be done at any time of the day or night. It’s both energizing and calming. And it’s super simple. Sit comfortably. Move the tip of your tongue against the ridge of tissue just behind your upper front teeth and keep it there. You will be exhaling through your mouth around your tongue. Exhale completely through your mouth, making a whoosh sound. Close your mouth and inhale quietly through your nose to a mental count of four. Hold your breath for a count of seven. Exhale completely through your mouth, making a whoosh sound to a count of eight. This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths. Always inhale quietly through your nose and exhale audibly through your mouth. Sit quietly for a few minutes once you finish, taking note of the changes in your body. Let your mind go wherever it wishes. Mindfulness Meditation Mindfulness as a concept helps us put some “space” between ourselves and our reactions, so that we get freedom from our conditioned responses. Here’s a simple mindfulness meditation. Set aside a designated amount of time, in a quiet place where you won’t be disturbed. Start by focusing on your breathing in and out, the sensations in your body and being fully present in the current moment. Your goal is to pay attention to this present moment without judgment. Your mind will invariably go off on a thought process, out of the moment. When it does this, bring your attention back to the present moment. You will likely do this over and over. There’s no judgment. Keep recognizing when your mind has wandered off and gently bring it back. The work is just to keep practicing it. Results may begin to appear in your daily life, such as being less reactive, slower to be upset. This is good for stress levels! Guided Meditation Guided meditation has become wildly popular in the digital space. Some of the top apps include Headspace, Calm, and Sattva. All you have to do is download an app, select a meditation, and you’re good to go! You can choose a mindfulness meditation or a meditation designed to calm anxiousness and stress. The apps offer meditations with sacred music, soothing sounds, and nature sounds. There are meditations designed to calm you before bed, too. These meditations come in varying lengths. You can start short and move your way up to longer meditations as you’re ready. Using these guided meditations provides structure, variety, and ease. The Value of Being Remember that life is equally about “being” as it is about “doing.” Meditation will help you be more present during the day, and less stressed and concerned with all that you need to do. Stick with it until you find what works for you! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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How to Remove Common Toxins in Your Household
What you don’t know won’t hurt you. Not only is that old idiom ignorant, it’s potentially dangerous. That’s especially true when it comes to toxins. Having a healthy concern over the toxins that exist in the foods you eat and the cleaning agents or hygienic products you use every day is a good thing. When it comes to what you put in your mouth or on your skin, what you don’t know can kill you. The Truth About Toxins Every day, we’re exposed to a host of chemicals, pesticides, fumes, and personal products that can poison the brain and body. Toxins can be absorbed through the skin (when you rub in a cream), ingested (when you eat or drink), or inhaled (when you breathe). When absorbed into our bodies (via our nose, mouth, and pores), these toxins can negatively affect the brain and every part of the body. Our biological systems eliminate toxins (through enzyme processing mainly by the liver, kidneys, and skin), but when those natural detoxification processes are overwhelmed major problems can develop. Toxic effects on the brain include poor memory and concentration, erratic behavior, word confusion, mood issues, headaches, vertigo, and cravings. Where Do Toxins Hide Out in Your Home? Let’s look at some examples of where you can be exposed to toxins in your house. Beauty Products The average American woman uses about 12 personal care and cosmetic products daily. The average man uses about 6. Certain toxic chemicals routinely included in these products are easily absorbed into your skin and transported to every organ in your body. That means while you’re trying to look good on the outside, you may be poisoning yourself on the inside. Some toxins are obvious, like the aluminum in deodorants. Others, like titanium oxides that make creams white, have more recently been found to have toxic effects. Exercise caution with the personal care products you use and evaluate how toxic those products are with apps like Safe Cosmetics. Cleaning Supplies Do a bathroom cleanse and throw out all toxic products. Do the same for your kitchen. To assist you in this effort, download the Think Dirty app, which rates household and personal care products on a scale of 1-10 (10 = the most toxic). Scan all the products in your house and pitch everything that’s toxic to your health. The app also recommends cleaner alternatives that you can purchase at a health store or order right online. Mold In the U.S., our homes are often built of wood and drywall rather than the stone or brick, as is more common in Europe. Mold and fungi thrive on drywall, wood, and other soft materials. Mold flourishes in dark and moist environments. A small drip from a leaky toilet, shower, or sink is all it takes to create a major mold problem. A roof leak may initiate a mold problem. If you see a stain on the ceiling or wall, it’s a good bet there’s a hidden mold growth behind it. Mold also can lurk behind the walls of a shower, as well as in air ducts, crawl spaces, attics, basements, and other areas inside your house. If you suspect that you’ve been exposed to mold, it’s essential to remove yourself from the environment until it can be cleaned up. Mold exposure (also called mycotoxin exposure) can be toxic to brain function, including memory and other cognitive functions. If you develop signs of possible mold exposure, such as sneezing, coughing, watery eyes, and skin irritation, make an appointment to see a mold specialist right away. In many cases mold, carbon monoxide inhalation, or other toxins can damage the brain and result in decreased neurological function including memory loss, noticeable personality changes, and difficulty concentrating. Toxic exposure, and its effects on the internal structure of your brain, can be debilitating over the long-term. Substances Smoking, alcohol, and drug abuse increase your risk for memory problems. Recent studies confirm there’s no safe level of daily alcohol exposure – for some people, even one beer or glass of wine a day can damage their brain. Research demonstrates that smoking marijuana can negatively affect the hippocampus, a brain region crucially involved in learning and memory. Toxic brain exposures, as from alcohol abuse, are also linked to accelerated mental decline. Alcohol can kill brain cells, shrink the brain over time, and increase the risk of long-term memory loss. Alcohol can impair blood flow to the brain and its use is linked to gut issues, nerve pain, and liver problems. Aside from all the physical damage it can do to the body, alcohol can impair decision-making, make a gentle person aggressive, and is a major cause of incarceration and financial problems. In addition to these common household toxins and substances, here are other harmful elements to keep an eye out for when purchasing food, personal care items, or household cleaning products… 10 of the Worst Toxins You Should Remove from Your Home Acrylates Acrylate comes from acrylic acid and can be used to form plastics. Acrylates are commonly used as adhesives for artificial eyelashes and nails. Exposure to acrylates comes primarily from inhalation or skin contact and may cause severe eye, skin, and throat/respiratory reactions – all of which can lead to serious, long-term health problems. Aluminum Aluminum is one of the most abundant metals and is found in a wide array of household items, such as cooking utensils, baking trays and foil, cosmetic products, deodorants, and processed foods such as frozen pizzas. Sadly, even fresh fruits and vegetables may contain trace amounts of aluminum if the soil in which they were grown has high aluminum. Aluminum in the diet, and/or entering our tissues from deodorants, can accumulate in the kidneys and is linked to toxic effects on the brain and body. Formaldehyde Formaldehyde is a colorless chemical that has a strong odor and is often used in manufacturing processes. It can be used in adhesives, solvents, and bonding agents for many products such as paint and wallpaper, foam insulation and synthetic fabrics, plywood and particle board, and cosmetics and hygiene products. Formaldehyde-based products are combustible, so take caution when burning them. Fragrance Many products list “fragrance” on the label, but most don’t identify what ingredients are in the fragrance. Fragrances can be found in deodorant, soap, shampoo, body wash, lotion, makeup, skin scrubs, and, of course, perfumes and colognes. Fragrances typically contain solvents (concentrates of non-edible plants) and other chemicals to help the scent last longer, yet are linked to serious health problems and may be the culprits in the chemical allergies so many people experience. Lead Lead is a highly toxic metal that can negatively affect the nervous system and every organ in the body. Lead can be found in some paints, art supplies, toys, and lipstick. When 30 of the top lipstick brands were tested, lead was found in over half of them. Oxybenzone This ingredient helps filter UV light and derives from benzophenone, a possible hormone disruptor. Oxybenzone is found in certain sunscreen products and may cause skin allergies or other concerns. It can accumulate in the blood and kidneys and may be toxic to liver cells. Parabens Parabens are chemicals that have been used as preservatives in many processed foods and household products since the 1920s. These chemicals can be found in makeup, sunscreen, deodorant, toothpaste, shampoo, and even vitamins, supplements, and medications. These low-cost preservatives can be endocrine disruptors and have been linked to reproductive and weight issues. Phthalates Phthalates are chemical “plasticizers,” substances added to plastics to make them more flexible and less brittle. Exposure to phthalates can come from PVC toys, vinyl shower curtains, vinyl upholstery, floor tiles, food wrap film, and personal care products such as moisturizers, perfumes, eye shadow, nail polish, liquid soaps, and hair sprays. These chemicals are endocrine disruptors that may damage the immune system, kidneys, liver, lungs, and reproductive system over the long-term. Polyethylene glycols Polyethylene glycol (PEG) compounds are derived from petroleum and are used as softening and thickening agents. They can be found in skin creams, personal lubricants, toothpastes, baby wipes, and other personal care products. Common side effects to PEG exposure include vomiting/nausea, rectal pain, dizziness, chills, hunger and thirst, and sleep issues. Triclosan Triclosan is an antimicrobial agent found in many soaps, detergents, toothpastes, deodorants, creams, and color cosmetics. It’s estimated that 75% of the U.S. population has been exposed to this compound in consumer and personal care products. Triclosan may have a negative impact on thyroid function, may create potential antibiotic resistance, and may cause pregnancy problems. Live Toxin-free The more exposure you have to the everyday toxins mentioned above, the more your chances of developing long-term mental or physical health issues. To minimize your exposure to toxins, it’s a good idea to ditch personal care and cleaning products that contain harmful ingredients. Use apps like Safe Cosmetics and Think Dirty to purge your home of toxic products. Remember, what goes on your body goes in your body, so do everything you can to remove toxins from your life. [wc_box color="secondary" text_align="left" margin_top="" margin_bottom="" class=""] Toxins Checklist Purge products with these harmful toxins from your home and keep an eye out for them when purchasing food, personal care items, or household cleaning products: Acrylates Aluminum Formaldehyde Fragrance Lead Oxybenzone Parabens Phthalates Polyethylene glycols Triclosan [/wc_box] 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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Here’s Why Flossing Is So Important For Your Health
How’s your gum health? Not much of a conversation starter, is it? It’s actually a very important question, though. When you think of your health, gums probably aren’t the first thing that comes to mind. However, the condition of your teeth and gums can have a huge impact on your long-term health and well-being. Gums 101 Gums are the soft tissue inside the human mouth that covers bone and secures the teeth in place. They create a seal around the teeth to prevent food particles from being lodged between the bone and gum. Though gum colors vary, typical gum color is described as “coral pink.” Unhealthy gums may appear in patriotic hues: red, white, and blue. A receding gum line may cause root sensitivity, loose teeth, and other gum issues. Warning Signs of Bad Gum Health When plaque builds up along and under the gum line, several issues may occur. The first indication of trouble might be tenderness in the gums or a change in the color of the gums, especially if they turn an angry red. Also, swelling of the gums and frequent bleeding may indicate the build-up of plaque or a gum infection. Another problem occurs when teeth pull away from the gums, which may allow food particles to pool in abscesses. Over time, these particles decay and create harmful bacteria that can enter your bloodstream through your saliva. To avoid serious periodontal issues, make a dental appointment right away if you experience any of these gum problems. Gums and Heart Health For decades, research has shown a strong correlation between poor oral health (gum or tooth problems) and cardiovascular issues. This could be due to any number of factors including infection caused by bacteria in the mouth. Of course, these issues may also be caused by other poor health choices, such as smoking. One study in the Journal of Immunology Research, found an association between dental plaque bacteria and coronary problems. The occurrence of heart issues in patients with gum problems was 25-50% higher than in healthy people. This compelling data should provide strong motivation for everyone to brush and floss daily and get regular dental cleanings. Gums and Memory A growing body of research, including a study in the Journal of Periodontology, has shown that periodontal (gum) problems are a risk factor for serious cognitive and memory issues. Gum challenges are associated with an unhealthy inflammatory balance, which has been linked to increased risk for long-term memory problems. The Research A study found that people who keep their teeth and gums healthy with regular dental health behaviors may have a lower risk of developing memory issues later in life. Researchers at the University of California followed nearly 5,500 elderly people over an 18-year-period, and found that those who reported brushing their teeth less than once a day were up to 65 percent more likely to develop serious memory problems than those who brushed daily. The Results The subjects answered questions about their dental health habits, the condition of their teeth, and if they wore dentures. When the researchers followed up 18 years later, they used interviews, medical records, and in some cases death certificates, to determine that 1,145 of the original group had been diagnosed with serious memory problems. Of 78 women who said they brushed their teeth less than once a day in 1992, 21 had serious memory problems by 2010, or about one case per 3.7 women. By comparison, among those who brushed at least once a day, one in every 4.5 women developed serious memory problems, which translates to a 65-percent greater memory loss risk among those who didn’t brush daily. Among the men, the effect was less pronounced with about one in six irregular brushers developing the issues, making them 22 percent more likely to have serious memory problems than those who brushed daily. Statistically, however, the effect was so small it could have been due to chance, the researchers said. Since good heart and circulatory function is fundamental to good brain function, it’s always a good idea to practice good dental hygiene for whole-body health. Benefits of Flossing Flossing is a cornerstone of dental hygiene. According to the American Dental Association (ADA), using dental floss can help remove plaque from areas a toothbrush can’t reach. Aside from making your gums look and feel healthy, flossing helps: remove plaque reduce bad breath (halitosis) protect against tooth decay lessen serious gum problems and eventual loss of teeth Types of Floss The two main types of dental floss are waxed and unwaxed. The ADA reports that both are effective at removing plaque and other debris, so choosing a type of floss is really a matter of personal preference. Waxed floss may be helpful for those with tight spaces between their teeth. Dental floss also comes in different flavors, such as mint or cinnamon. Those with bridges, braces, or gaps may try a super floss, interdental brushes, or electric flossers. People with braces, sensitive gums, or children under 5-7 years of age, may require specialized flossing options. Consult with a dentist for the best flossing practice for you or a family member. Brushing Tips The ADA recommends brushing your teeth for two minutes twice a day. Best practices for brushing include: using a soft toothbrush brushing with a gentle circular motion remembering to brush your tongue reducing germs by using a natural mouthwash replacing your toothbrush every 3 to 4 months visiting your dentist at least twice a year for checkups and cleanings Become Chums with Your Gums Oral health is extremely important to your overall health. You can’t have a healthy mouth without healthy gums. The best way to ensure healthy gums is to brush your teeth after every meal and floss at least once daily. Some prefer to floss first thing in the morning; others like a thorough cleaning before they go to bed. Either way is fine, but doing both is recommended for even greater benefit. It’s recommended that you floss before you brush your teeth. Flossing helps loosen food particles and plaque, and brushing removes that debris from your teeth and gums. Some may consider flossing as optional, but it’s absolutely vital to tooth/gum health and overall wellness. Since it may help lessen the risk of memory problems, flossing is also a brain-healthy exercise. Remember, a brilliant smile begins with clean teeth and healthy gums! 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 of the Best Natural Fertility Foods for Women
When it comes to the secrets of fertility, research shows that what foods you choose to eat can have an impact on your ability to become pregnant. One study followed 17,544 women without a history of infertility for eight years as they tried to become pregnant or became pregnant. For women who ate certain fertility foods, there was a lower risk of ovulatory infertility. The study concluded that following a “fertility diet” pattern may favorably influence fertility in otherwise healthy women. In another study, women who followed a Mediterranean diet 6 months prior to receiving in vitro fertilization (IVF) showed a “significantly better chance” of pregnancy – a roughly 66% greater chance than women with the lowest adherence to the healthy diet. Food is powerful! Let’s explore the best fertility foods to support your reproductive vitality. The Fertility Diet Believe it or not, there really is a diet called “The Fertility Diet.” Researchers of the study mentioned above took an in-depth look at the landmark Nurses’ Health Study. By correlating diet patterns with fertility outcomes, they made some evidence-based dietary suggestions for improving ovulatory fertility. Here’s a quick “cheat sheet” of some of the diet’s most important food recommendations: Healthy Fats Eat an abundance of healthy fats that support healthy blood sugar and a healthy inflammatory response in the body such as vegetable oils, nuts, seeds, and cold-water fish rich in omega-3s like wild salmon and sardines. Eat minimal amounts of saturated fat and skip trans fats altogether. Vegetable Protein Lay off the animal protein and increase the amount of plant protein you get from sources such as beans, lentils, peas, soybeans (or tofu), and nuts. Plant protein is associated with greater fertility. Slow-Burning Healthy Carbs Enjoy whole carbohydrates that digest slowly and are rich in fiber such as veggies, whole fruit, and beans. Avoid refined carbs that tend to spike blood sugar as healthy blood sugar levels are important for fertility. Plants, Plants, Plants Many micronutrients, including iron, are found in plant sources. Be sure to get plenty of spinach, beans, pumpkin, and tomatoes. Full-Fat Dairy Skim milk is associated with infertility. Enjoy some full-fat yogurt so you get the added probiotics or enjoy organic whole milk. Supplement Make sure you take a quality multivitamin with ample folic acid (400 mcg). Women who take folic acid are more likely to conceive. Stress can affect fertility, so don’t put too much pressure on yourself to follow the recommendations perfectly. Adopt an “easy does it” attitude to maintain calm. Here are several foods especially rich in nutrients shown to support healthy fertility in women. Sprinkle them into your diet in creative ways. 7 Natural Fertility Foods for Women 1. Beets Beets and beetroot are rich in nitrates, which are a known vasodilator. Vasodilators help to widen blood vessels and improve blood flow. Greater blood flow to the uterus helps with embryo implantation. 2. Asparagus As mentioned, folic acid is critical for women attempting to get pregnant and asparagus is loaded with folate! One cup delivers more than half of your daily recommended folic acid intake, plus all the recommended vitamin K, which is important for nutrient absorption. Asparagus gives you a good dose of vitamin A and a host of minerals too. Additionally, asparagus contains glutathione, an antioxidant believed to improve egg quality. 3. Avocados Avocados are rich in vitamin E, which can help to improve the lining of the uterus. They’re also high in potassium, folate, and vitamin K. 4. Dark leafy greens Nature hid a lot of the most vital nutrients in dark leafy greens. Eat lots of them for fertility. Kale, spinach, and Swiss chard are loaded with essential nutrients for pregnancy like calcium, iron, and folate, as well as dietary fiber. 5. Sweet potatoes The beta-carotene in sweet potatoes may help increase production of the hormone progesterone, which you need healthy levels of for fertility. 6. Organic Berries Enjoy loads of blueberries, strawberries, and raspberries. They’re rich in antioxidants, which can neutralize free radicals in your body that are potentially damaging to egg cells. Choose organic to avoid consuming residual pesticides. They make a wonderful naturally sweet dessert that’s good for blood sugar levels. 7. Eggs Not surprisingly, the symbol of fertility is indeed good for fertility! In addition to being an excellent source of protein, eggs are rich in choline, which has been associated with significant positive effects on fetal development in studies. Egg yolks also have iron, calcium, zinc, vitamin B6, folate, and vitamin B12. If you eat eggs from pasture-raised chickens, you’ll also get the fertility-boosting omega-3 fatty acids EPA and DHA and fat-soluble vitamins A, D, E, and vitamin K2. Part of the Solution Diet is one of a host of lifestyle factors that influence fertility, including weight, exercise, stress levels, and environmental and/or occupational exposures, to name a few. Yet, there are some fertility issues that cannot be solved through lifestyle changes alone. If you’re planning to get pregnant or already having difficulty getting pregnant, be sure to consult your healthcare provider. 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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Earth Day Observance: Healthy Foods That Help Save the Rainforest
What do tea, coffee, bananas, chocolate, and Brazil nuts have in common? They all have brain health benefits, and they come from the rainforest. In celebration of Earth Day, on April 22, let’s explore how to enjoy these foods and help tropical rainforests at the same time. Why the Rainforest? Of all the ways to help the earth, learning how we can protect the rainforest is among the most critical. Deforestation and degradation of tropical forests account for roughly 10 percent of global greenhouse emissions from human activities. The world’s tropical ecosystems are like carbon sinks, taking carbon out of the atmosphere. When they burn or are destroyed, all that carbon is released. Rainforests also serve as moisture makers, helping to cool the planet and maintain its weather patterns. As they disappear, we will have more drought and food supplies will be affected. We need healthy rainforests for our own survival. Our Part: Ways to Celebrate Earth Day Becoming aware of our consumer choices as they relate to tropical goods and foods, and supporting sustainable practices, is one of the best ways to celebrate Earth Day, every day. Fortunately, a non-profit organization called the Rainforest Alliance has worked with farmers in tropical areas around the world to certify sustainable practices that meet the rigorous criteria set by the organization. If you see the Rainforest Alliance logo (pictured on the right), it means that the item was produced in such a way as to increase carbon storage and avoid tropical deforestation, while providing better conditions and wages for workers. Buying these certified products is one of the simplest ways to help the rainforest, and there are many others. So, let’s get started... 5 Brain Healthy Foods & Drinks That Help Save the Rainforest Tea Green, oolong, and black teas are derived from the leaves of the Camellia sinensis plant grown in the tropics. They are loaded with brain-healthy polyphenols, which are powerful antioxidants that provide a host of health benefits. Green tea, with its lesser caffeine content and greater amount of epigallocatechin-3-gallate (EGCG) and l-theanine, is a particularly brain-healthy choice. EGCG has a calming effect while boosting memory and attention, and l-theanine is found to have a similar effect when consumed in combination with caffeine. These and other polyphenols in tea also have a neuroprotective and neurodegenerative effects. Boost your brain health and help rainforests by purchasing Rainforest Alliance certified teas. They’re available at most grocery stores. Coffee The caffeine in coffee helps to increase alertness, brighten mood, and sharpen concentration. Yet, caffeine can restrict blood flow to the brain, so it’s important to drink it in moderation. And, since it also can interrupt sleep, it’s best to only have caffeine in the morning. That said, coffee is loaded with antioxidants, which may be why coffee consumption is associated with protective effects against neurodegenerative issues and cognitive decline. Look for Rainforest Alliance certified and/or shade-grown coffees. Shade-grown coffee farms have been shown to have much greater biodiversity than sun-grown. Organic and Fair Trade are also great certifications. Bananas Bananas are the perfect, portable snack. They’re delicious, fun to eat, and nutritious. Bananas are a great source of fiber, complex carbohydrates, potassium, antioxidants, and other vitamins and minerals. As a memory boosting food, potassium helps to support recall and learning in healthy individuals. Conversely, memory loss is a common problem in people who are deficient in potassium. Most grocers offer Rainforest Alliance certified bananas. Be sure to look for them! Dark Chocolate Consuming dark chocolate, rich in cocoa flavanols, can increase cerebral blood flow and be effective at sustaining cognitive performance, leading to improvements in attention, processing speed, and memory. And, according to research, chocolate can support a positive mood. Chocolate can be that much sweeter by choosing brands that use shade-grown and/or Rainforest Alliance certified cocoa. Organic and Fair Trade cocoa are also excellent choices. Brazil Nuts Brazil nuts are grown in the Amazon rainforest and are a treasure trove of brain-healthy nutrients. Brazil nuts are one of nature’s richest sources of selenium, which may support brain health by acting as an antioxidant. Some evidence indicates that low levels of selenium are correlated with neurogenerative issues. A polyphenol in Brazil nuts called ellagic acid may have protective and mood-lifting effects on the brain. Brazil nuts are also high in magnesium, a mineral that’s essential to the transmission of signals between the brain and the rest of the body. In one study evaluating older adults with mental impairment, participants showed improved verbal fluency and mental function by eating one Brazil nut a day for six months. What’s especially wonderful about Brazil nuts is that eating them directly benefits the Amazon. Attempts to grow the trees on plantations have largely failed because they’re dependent on a certain type of bee for pollination – these bees only live in forested areas. A robust Brazil nut trade means large areas of the Amazon are left intact and sustainable income goes to local communities. It’s a win for you and win for the rainforest when you eat Brazil nuts! Every Choice Matters We have immense power as consumers, and collectively, our choices can make a huge impact. Just as our food choices make for a healthy brain and body, our consumer choices make for a healthy planet. 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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