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5 Nutritious Foods That Give You More Bang-For-Your-Buck
When it comes to healthy foods, there are a lot of claims out there. There’s a lot of talk about foods referred to as “superfoods,” but it’s important to have an idea of which foods truly offer an exceptionally high amount of nutrition compared to their caloric content. Many people want to increase their intake of important nutrients, especially vitamins and minerals, while not exceeding their caloric needs, which, when done repeatedly over time, can cause problems such as weight gain. Let’s explore some of the best nutrient-dense foods that are all-around beneficial to add to your diet, no matter your health goals. 5 Nutritious Foods That Give You the Best Bang for Your Buck Kale Leafy greens are some of the healthiest foods out there. An overwhelming body of scientific evidence demonstrates the benefits greens have to the heart, kidneys, liver, gut microbiome, intestines, and more. A study published in 2018 found that eating at least ten cups (or 120 grams) of leafy greens per day has the greatest cardiovascular benefit. With heart issues being one of the leading causes of death for both men and women in the United States, prevention is key. Even if you already have heart problems, your heart will still benefit greatly from greens. Kale is rich in calcium, which, in addition to being important for proper bone formation, also helps your nervous system function optimally. It’s also high in vitamin A, which supports healthy skin, eyes, and a robust immune system. Kale also has vitamins C and K. Vitamin C is important for healthy immune system function and collagen formation, which maintains your skin’s elasticity. Vitamin K helps keep bones healthy and is important for helping wounds heal. There are many different varieties of kale, and while their nutrient profiles may differ slightly, choose the one that you like the taste of most. Many people trying kale for the first time like baby kale because it has a milder flavor while offering similar benefits to its fully-grown counterpart. You can typically find curly kale and Tuscan kale in your local supermarket as well. A good way to begin trying kale is to add it into smoothies, soups, or salads. Roasted kale, or kale chips, are a popular way to enjoy this leafy green, too. Chia and Flax Seeds These tiny but mighty nutrition powerhouses pack an incredible amount of nutrients into a miniscule package. They may not look like much, but chia and flax seeds are full of plant-based protein to keep you full longer, fiber to support gut health, and omega-3 fatty acids that are important for heart health and optimal brain function, especially as we age. It’s best to grind your flax seeds just before using them, or you can purchase ground flaxseeds – also called flaxseed meal. These can be added to healthy muffins, oatmeal, or smoothies. Chia Seed Pudding Chia seeds can be made into a pudding by adding two tablespoons of chia seeds to a third of a cup of plant-based milk and letting the mixture set for three hours or overnight. The result is a thick, pudding-like snack. You can add any toppings you like: fresh berries, walnuts, almonds, dark chocolate chips, etc. Dark Chocolate You may be excited to find chocolate on this list, and if so, you aren’t alone. Many chocolate lovers are thrilled to know that chocolate has health benefits. There are two primary health benefits to dark chocolate. The first is flavonols and the second is magnesium. Flavonols may improve brain function and help combat cognitive decline as we age. Many people suffer from memory loss as they age, so adding high-quality dark chocolate to your diet in moderation can be beneficial. One serving of dark chocolate (86% cacao) has 21% of your daily requirement of magnesium. Magnesium is involved in a wide variety of the body’s processes. From nerve function to blood pressure regulation to preventing muscle cramps and promoting more restful sleep, getting enough magnesium is a key factor in preventing many common ailments. Greek Yogurt There's increasing amounts of research about the gut-brain connection and its effects on issues with the brain. Cognitive issues are associated with disruptions to this critical connection between the healthy bacteria in your gut and your brain. Greek yogurt is a good source of probiotics, which may benefit your gut by adding good bacteria that your intestinal tract needs to stay healthy. Although there are conflicting opinions about the benefits probiotics may provide, some studies have demonstrated that probiotics, like those found in yogurt and other fermented foods, can keep your gut and brain happy. The long-term benefit of having a healthy and diverse gut microbiome could be a reduced risk of cognitive problems. Greek yogurt is also a great source of protein. It has much higher amounts than regular yogurt, which is why it’s preferable in this regard. Many people don’t get enough protein at breakfast. Adding Greek yogurt to your morning meal can help you feel more satisfied and prevent you from overeating later in the day. Another great benefit of Greek yogurt is its calcium content. This probably doesn’t come as a surprise since standard yogurt is made from cow’s milk, but it’s still worth mentioning since calcium is involved in much more than giving you strong bones. Calcium also is important for proper function of the nervous system, muscles, hormones, and enzymes. It’s needed for virtually every major bodily process. Try buying plain nonfat Greek yogurt and sweetening it with a bit of honey or stevia. Add fresh fruit, chia or ground flax seeds, and nuts to make a healthy snack or side to your breakfast. Realistic Health Goals Eating healthy can be a daunting task, especially if you’re new to it. When you’re searching for foods that will provide a lot of nutrition, look no further than hearty leafy greens like kale, chia, and flax seeds packed with healthy fats, and Greek yogurt with probiotics. You can even enjoy some dark chocolate, too, and be confident that it’s moving you closer to a healthy lifestyle. Just remember to start implementing changes in a way that’s realistic for you and understand that changing your diet isn’t a linear process. There will be days you check all your “health goal” boxes and days where you’re just doing what you can to get by, and that’s okay! The best way to create a habit that lasts is to anticipate the ebbs and flows that inevitably come with behavior change. Enjoy the benefits of healthy eating! 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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7 Natural Ways to Get a Better Night's Sleep
Wouldn’t it be nice if you had a mental “off” switch you could flip every time you were ready to go to sleep? Wouldn’t it be nice if you could sleep eight hours straight, without any disruptions? Wouldn’t it be nice if you could get restorative sleep every night? I’m guessing you’d say yes to all these hypothetical questions. Sadly, such idealistic notions rarely apply to reality. The Truth About Sleep According to the Institute of Medicine (US) Committee on Sleep Medicine and Research, as many as 70 million Americans have ongoing sleep problems that interfere with their daily functioning. If you’re one of those who fail to get consistent sleep each night, you might be at risk for a host of physical and mental issues. When you don’t get enough sleep, you may have overall lowered blood flow to your brain, which can disrupt your thinking, memory, and concentration. Also, lack of sleep can weaken your immune system and make you more susceptible to getting a cold, flu, or virus. Getting quality sleep each night can help your brain function at optimal levels, as well as support your overall immunity and wellness. Though minimal required levels of sleep vary, researchers agree that adults should try to get an average of 7 to 9 hours of sleep per night. Sleep Stealers Many factors contribute to millions of people missing out on a good night’s sleep. Here are just a few: Room temperature: Having a bedroom that’s either too hot or too cold may prevent you from getting a good night’s sleep. Light in the bedroom: Light from outside (coming in through blinds/curtains) or inside (from alarm clocks, electronics, power strips, etc.) can simulate daylight and disrupt your internal clock. Excessive noise: A neighbor or roommate’s blaring music, TV, or computer can prevent you from getting peaceful Zzzs. Gadgets by the bed: A computer, TV, or cell phone can keep you from falling asleep since they emit a type of light that can impair the brain’s sleep triggers. Going to bed worried or angry: This can also include obsessive or anxious thoughts and mood issues. Medications: Many medications – including asthma medications, antihistamines, cough medicines, anticonvulsants, stimulants, and SSRIs – can disturb sleep. Caffeine: Too much caffeine from coffee, tea, chocolate, or some caffeinated dietary supplements (especially when consumed later in the day or at night) can disrupt sleep. Alcohol, nicotine, and marijuana: Although these compounds initially induce sleepiness for some people, they can have the reverse effect as they wear off, waking you up after a few hours of sleep. Gastrointestinal problems: Reflux, cramps, and diarrhea can prevent or interrupt sleep. Women’s issues: Pregnancy, PMS, menopause, and perimenopause cause fluctuations in hormone levels that can disrupt the sleep cycle. Men’s issues: Prostate problems can cause frequent trips to the bathroom, which can interrupt your sleep. Snoring: Loud snoring can cause you, your partner, or everyone in the house to lose sleep. Shift work: Nurses, firefighters, security personnel, truck drivers, airline pilots, and many others work at night and sleep by day. These shift workers are especially vulnerable to irregular sleep patterns, which can lead to excessive sleepiness, reduced productivity, irritability, mood problems, and long-term health issues. Jet lag: International travel across time zones wreaks havoc with the body’s natural sleep-wake cycle. Stressful events: The death of a loved one, divorce, a major deadline at work, or an upcoming test can cause temporary sleep loss. These, and other factors, can conspire to steal your sleep. Though there are many things that can rob sleep, there are also many sleep aids that can make a big difference in how well you rest at night. Here are a few things you can do to improve the quality of your sleep. 7 Natural Ways to Get Better Sleep & Improve Your Health 1. Regular Sleep Time Go to bed at the same time each night and wake up at the same time each morning, even on weekends. Instead of taking a nap to make up for lost sleep, power through until bedtime to maintain a regular sleep schedule. 2. Reduce Snoring Sleeping on your back tends to make snoring worse because the tongue slides toward the back of the throat. Sleeping on your side, with a pillow that keeps your head slightly elevated, is usually recommended to reduce snoring. If you share the room with someone who snores, try wearing earplugs. 3. Clear Your Head Before Bed Instead of going to bed worried or angry, try to settle emotional problems before going to sleep. Send a positive text, email, or write down an issue to deal with the next day. Once all matters have been resolved or tabled, forget about them. Clear your mind of stress so you can enter a relaxed state that can lead to peaceful sleep. 4. Get Regular Exercise Physical exercise is one of the most important things you can do to keep your brain healthy. Exercise boosts blood flow to transport nutrients to the brain. It also stimulates the brain to make new cells and tune-up existing cell networks that help the brain self-regulate. However, be careful not to exercise within four hours of the time you go to bed. For some people, vigorous exercise late in the evening generates so much energy it can keep them awake. 5. Don’t Take Naps This is one of the biggest mistakes you can make if you have trouble sleeping. Taking naps when you feel sleepy during the day may disrupt your nighttime sleep cycle. For people who are older, short naps in the middle of the day can be helpful. 6. Use Sound Therapy Instead of being awakened by every noise you hear, try sound therapy. This type of therapy can induce a peaceful mood and help lull you to sleep. Consider soothing nature sounds, wind chimes, or soft music. Slower classical music, or any music that has a slow tempo of 60 to 80 beats per minute, can help promote the onset of sleep. 7. Natural Sleep Support - Sleep Supplements Getting high-quality sleep is essential for optimal brain and body health. If you have healthy habits, such as avoiding caffeine later in the day and getting regular exercise, but still have problems falling asleep, a scientifically formulated and safe dietary supplement that promotes restful sleep may give you the relief you need. Whether you’re too wired, worried, or stressed to sleep, nutritional sleep aids can help improve the quality of your sleep. These are 3 of the best natural ways to get better quality sleep… Restful Sleep Restful Sleep contains the body’s own sleep hormone, melatonin, to get you to sleep and keep you asleep through the night.* It also includes the calming neurotransmitter GABA, as well as the calming mineral magnesium, vitamin B6, and valerian.* This nutritional-herbal combination produces a soothing effect that can help ease you into a peaceful sleep.* These capsules include: Melatonin – melatonin is a hormone naturally produced by the brain to initiate sleep and carry you through your daily sleep/wake cycle.* When taken by mouth, it promotes restful sleep and healthy sleep patterns.* Vitamin B6 – vitamin B6 helps with the production of neurotransmitters (serotonin, dopamine, norepinephrine, and GABA), which need to be balanced for healthy sleep.* Magnesium – sometimes called “the relaxation mineral,” magnesium plays an important role in enhancing GABAs calming actions that allow for sleep; for energy production that helps the brain maintain its internal clock; and with muscle relaxation.* Magnesium helps calm the mind and enhance overall sleep quality.* GABA – GABA is the brain’s major calming neurotransmitter, inducing calm by inhibiting excessive firing of neurons distributed throughout the brain.* Valerian – an herb used traditionally for centuries for its calming and sleep-inducing effects, valerian contains GABA and may also work closely with GABA receptors (molecular sensors) on brain cells to help calm brain activity. It supports deep, restful, quality sleep.* Restful Sleep eases you to sleep and helps you stay asleep all night so you can wake up feeling refreshed in the morning.* Put Me To Sleep Naturally Put Me To Sleep Naturally is based on the most recent nutraceutical research on sleep onset, duration, and quality.* The body’s daily sleep phase is now recognized to be just as important for health as the awake phase.* Sleep is vital for mental and physical performance, as well as overall health and well-being.* This highly effective sleep supplement includes 6 potent ingredients that work in concert to help relax the mind and body in preparation for sleep.* These ingredients have a broad range of neurotransmitter actions in the brain.* They are carefully combined in this supplement to promote recovery from daily stress, calm and relaxation, and fully restful sleep.* Melatonin – recent research suggests greater sleep benefits from taking lower levels of melatonin, as offered in this formulation.* GABA – chemically identical to the GABA neurotransmitter, and proven to enhance brain function when taken by mouth.* L-Theanine – a unique green tea amino acid that works quickly to reinforce GABA’s natural relaxant actions.* Magnesium – reinforce GABA’s calming effects and helps bring on sleep and maintain sleep quality.* Vitamin B6 – vital for the brain’s entire spectrum of functions as well as those needed for quality sleep.* 5-HTP – an important starting molecule for the brain to produce not just serotonin, a regulatory transmitter that enables quality sleep, but also melatonin.* This breakthrough chewable supplement helps bring on deep, sustained, and quality sleep.* Magnesium Chewables Magnesium is a mineral nutrient essential for over 300 enzymes fundamental to every cell, tissue, and organ in the body.* Sadly, due to the Standard American Diet (SAD), magnesium is one of the minerals most people typically don’t get enough of in the foods they eat. Surveys consistently indicate more than half of all Americans aren’t getting sufficient amounts of magnesium from their foods.* Research has established magnesium’s importance for sleep and for supporting our internal clocks.* Magnesium Chewables tablets help your muscles and your mind relax, promote a positive mood, and help you get quality sleep.* These chewable vitamins include: Magnesium – all three magnesium sources (magnesium citrate, magnesium malate, and magnesium glycinate) are pre-activated and ready for use by the brain and other organs.* These magnesium compounds were carefully selected to be well tolerated and safe to take long-term by people of all ages.* Magnesium Chewables are sugar-free and have a delicious citrus flavor. Each tablet provides 150 milligrams of magnesium, more than one-third of your daily requirement. These vegan tablets are free of poorly-absorbed magnesium oxide, dairy, glutens, corn, egg, yeast, or other allergens, with no artificial colorings or flavorings. Sleep Well These 3 supplements provide safe and clinically proven ingredients that can help you cope with stress, fend off negative or fretful thoughts, and get the great night’s sleep your brain – and body – needs.* Try these natural calming tips today to help you sleep well tonight!* 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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How to Be Healthy and Productive While Working from Home
Countless lives have been impacted by recent global events. One of the numerous ramifications of the present health crisis is that a significant portion of our nation’s workforce is now conducting business off-site. Many will find the adjustment to working from home to be disorienting, distracting, and isolating. As with any transition, there are pros and cons. There are also positive and negative ways of dealing with the changes. So, how can you make the most of your new work situation? Here are some practical suggestions for how to navigate the work from home life with helpful tips from several BrainMD staff members: 8 Tips for Working From Home Effectively Establish a Daily Routine Here are some useful tips from our Digital Marketing Specialist, Jenessa B. These should help you establish a daily routine that will increase productivity while you work from home: Wake up early, do a workout/go for a walk, drink tea, get dressed in normal day clothes Begin working in your dedicated workspace (in a quiet area of the house) Use timers on your phone or computer to remind you of meetings and to complete tasks Play your favorite music, nature sounds, or just enjoy the silence Drink lots of water while you work to avoid snacking Stay connected with the other members of your team every day Use the Do Not Disturb feature on your phone to eliminate distractions End your workday at your normal time and walk away until the next morning; don’t let work interfere with family/relax time at night Morning Inspiration There are plenty of early birds in the world and probably an equal number of people who don’t have a coherent thought before noon (or at least until they’ve had a cup of coffee). Either way, if you need some inspiration before facing the challenges of the day, we’ve got you covered… “Watch this video every day before you start work.” – Corey L, Director of Operations (Fair warning, you might need a tissue box handy for this one.) Take a Break If it’s been a while since you’ve gotten up to stretch your legs, take a break. Although it sounds counterintuitive as a time management strategy, research demonstrates that taking a break actually improves focus and efficiency. If you concentrate on a particular task for too long, your cognitive control system can begin to fail. By switching your attention to something else for a brief period, you can return to your original task with renewed focus. “Take breaks in between and use that time to read, meditate, do chores around the house and exercise.” – Christian M, Product Manager Keep Active Depending on how much room you have in your office or cubicle, exercising at work can be a challenge. The good news is, those limitations shouldn’t be a problem when working at home. Here are some home fitness tips from our Digital Marketing Manager, Brian J: “Dedicate a time to just exercise. I have dumbbells by my desk, and I do some curls in between tasks. Then, I do a full workout either at lunch or after I finish for the day. I also go on a daily run.” Dress for Success It’s been suggested that those seeking employment should get up at the same time in the morning and dress the same way they would if they had a job. The same principle holds true for those working from home. When it comes to work, whether on-site or off-site, you should always dress for success. “Change into clothes that make you feel productive, so no sweats or pajamas. And try to model your behavior after how you would in the office.” – Adam S, Marketing Assistant Personal Hygiene Okay, so let’s discuss the delicate issue of personal hygiene. Working from home may make it easier for you to let things slip in this department, especially if you aren’t required to join meetings via video conferencing applications like Zoom or Skype. Grady B, Email Marketing Manager, offers these important reminders on the subject: “Yes, there isn’t anyone to criticize your overall appearance while working from home, but your personal hygiene is still important. Poor personal hygiene habits can lead to some mildly offensive side effects, like body odor and oily skin. Feeling happy with your personal appearance can help boost your overall mood and self-confidence.” Sterile Workplace It’s essential to treat your home office like your business office. That means frequently cleaning your desk and taking out the trash so that things don’t get dusty or pile up. Since anything that comes into the home can affect both your health and livelihood at present, it’s extra important to keep your entire house properly sanitized. One of our graphic designers, Kenn O, shared this video on how to safely bring groceries into your house. Streamline Your Lunchtime If you normally bring your lunch to work, keep up that habit (otherwise, it’s a good idea to start). Preparing your lunch the previous evening will prevent you from wasting a portion of your break on preparation. This will be a precious timesaver if you need to make business calls, set up appointments, pay bills, or just want to kick back with a good book during your lunch break. Or, rather than making lunches one day at a time, set up your entire week’s lunches by doing meal prep over the weekend. Hopefully, these tips will help make your work from home experience more productive and enjoyable. At BrainMD, it’s our sincerest hope that you and yours continue to stay safe and healthy. 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 Are 6 Sensual Foods to Boost Your Sex Life
Being sexually intimate with someone you love is one of life’s greatest pleasures. Sex can make people happier and healthier. Sex may improve immune function, brain health, and libido. It also promotes longevity, healthy blood pressure, heart health, restful sleep, hormonal balance, and may lessen pain and stress. Emotionally, sex can help us have greater trust and love in our relationships, better emotional expression, and a stronger ability to handle emotional conflict. That said, maintaining a healthy sex drive is extremely important to overall well-being. Another of life’s sensual pleasures, eating, is closely tied to sex. Perhaps that’s why we have a name for foods that help improve the libido. They’re called aphrodisiacs, after Aphrodite, the ancient Greek goddess of love. Here are 6 foods that are incredibly nutrient-rich, highly sensual, and loaded with the libido-boosting nutrients that support healthy levels of sex hormones, blood flow, and elevated mood – just in time for Valentine’s Day! 6 Sensual Foods to Boost Your Sex Life 1. Fruit Visually stunning in shape and color, fragrant and delicious, fruit is naturally sensual. It’s also filled with a treasure trove of nutrients and flavonoids that help to promote greater blood flow to the genitals, which allows for healthy sexual function. Pomegranate, berries, watermelon, apples, citrus, cherries, and dark-colored grapes – these luscious fruits (among others) are rich in vitamin C and flavonoids that boost the synthesis of nitric oxide, a vasodilator. The vasodilating effects of nitric oxide relaxes the inner muscles of your blood vessels, allowing vessels to widen and blood flow to increase. Healthy blood flow is essential for optimal sexual function. Delight in fruit! Feed your lover grapes, share the sections of an orange, or savor the sweetness of fresh strawberries together. 2. Zinc-Rich Oysters Oysters are a well-known aphrodisiac. That’s because this “fruit of the sea” happens to be one of nature’s most abundant sources of zinc. Research¹ shows that zinc deficiency is associated with low testosterone. Men and women alike need healthy levels of testosterone for a robust libido. If oysters aren’t for you, crab or lobster will do, too. Load up on these zinc-rich sensual gifts of the sea. 3. Nitrate-Rich Veggies Seduce your sweetheart with a salad! Many of the vegetables that make for a gorgeous and delectable salad – green leafy vegetables (like spinach, watercress, mustard greens, arugula, kale, beet greens, Swiss chard, and lettuce), and root veggies (beets, turnips, and carrots) – are all rich in nitrates. Nitrates break down and become nitric oxide, which, as you’ve just read, can help expand the blood vessels and improve blood flow. Of course, the many nutrients in vegetables support general good health, which is also key to feeling healthy, and sexy. 4. Dark Chocolate Now we’re talking. With its rich, dark color, distinct scent, decadent flavor, and melt-in-your-mouth texture, chocolate is a sensual marvel. Add to that its sex-drive boosting properties, and there’s no doubt that chocolate is truly the food of lovers. Dark chocolate (with a 70% or greater cocoa content) contains phenethylamine and tyrosine, which are associated with increased levels of the feel-good hormones serotonin and dopamine, which have mood-lifting effects. Additionally, dark chocolate’s rich flavanol content boosts vasodilation, which allows for increased blood flow. Dark chocolate, in moderate amounts, is also an incredibly healthy food,² rich in minerals, antioxidants, and other health-promoting nutrients. You can feel good about savoring every last bite. 5. Salmon Rich in heart-healthy omega-3 fatty acids, salmon (as well as other fatty fish such as sardines, mackerel, tuna, and halibut), is a boon to both your sexual and general health. Because omega-3s help reduce the buildup of arterial plaque, they promote healthy blood flow, which is important to healthy sexual function in men and women. Of course, keeping the circulatory system working smoothly reduces the chances of health issues that could impair sexual function, too. As an added benefit, these same types of fish are good sources of vitamin D. Since vitamin D deficiency is associated with low testosterone, ensuring you get plenty of this important nutrient in your diet bodes well for having healthy testosterone levels, which is key for healthy libido. 6. Spices Don’t forget about the sex-boosting powers of herbs. Spice it up! Ginger, ginseng, and garlic have been considered aphrodisiacs for centuries in various countries. Like so many of these foods, spices promote greater blood flow in the body, which supports healthy sexual function. Lesser-known spices that support healthy blood flow include cayenne pepper, cinnamon, clove, nutmeg, and turmeric. Combine some of these spices with the foods mentioned above to create even greater eating pleasure. Eating Is Sensual Remember to engage all the senses when eating. Consider the color, visual appeal, scent, and texture of foods, in addition to taste. The sensuality expressed while preparing and enjoying these foods, coupled with the physiological effects they can have in the body to enhance your sex drive, will surely translate to more satisfying intimacy in the bedroom. 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. References: 1. Prasad, A. S., Mantzoros, C. S., Beck, F. W. J., Hess, J. W., & Brewer, G. J. (1996). Zinc status and serum testosterone levels of healthy adults. Nutrition, 12(5), 344–348. https://doi.org/10.1016/S0899-9007(96)80058-X 2. Samanta, S., Sarkar, T., Chakraborty, R., Rebezov, M., Shariati, M. A., Thiruvengadam, M., & Rengasamy, K. R. R. (2022). Dark chocolate: An overview of its biological activity, processing, and fortification approaches. Current Research in Food Science, 5, 1916–1943. https://doi.org/10.1016/j.crfs.2022.10.017
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What Are the Pros & Cons of the Keto Diet?
What if someone told you that you could eat cheese, bacon, avocado, peanut butter, heavy cream, full-fat yogurt, and dark chocolate and still lose weight? You’d find it hard to believe, right? Well, on the keto diet, you actually can – but there’s a catch. The diet requires you to drastically reduce your carbohydrate intake. That means no refined carbs, very little fruit (with a few exceptions), and no rice, potatoes, whole grains, or legumes. There’s a lot of nutrition, fiber, antioxidants, phytonutrients, and minerals in the starchy vegetables, fruits, and grains that aren’t allowed. For this reason, many health experts advise against the keto diet for the long haul. Also, the keto diet’s unusually high fat and animal protein content runs counter to what many doctors and health organizations, like the American Heart Association, have recommended for decades, which adds a layer of controversy to the diet. Still, the health benefits of keto eating appeal to many people, including world-class athletes such as NBA star LeBron James and former NFL quarterback Tim Tebow. Even though U.S. News & World Report ranked it as one of the worst diets of 2020, a recent survey of registered dietitians ranked it as the most popular diet in the U.S. Hopefully, the information presented here will help you determine if the keto diet is right for you. What Is the Keto Diet? In a nutshell, the keto diet is an eating plan comprised mostly of fats, a reasonable amount of protein, and very few carbohydrates. When you give the body an abundance of fat and a negligible amount of carbs, some interesting things happen. Ketosis By drastically reducing carbohydrate intake, your body runs out of its preferred fuel of carbs, and eventually its glycogen stores, too. It then switches to burning fat for energy. This metabolic state is called ketosis. When in ketosis, the liver converts stored fatty acids to ketones or ketone bodies, which are then used as fuel by the heart, brain, and muscles. To achieve and maintain ketosis, most people need to limit their total carb intake to 20–50 grams per day and get an abundance of healthy fats. A person following the keto diet aims to burn unwanted fat by pushing the body to rely on fat (rather than carbs) for energy. Ketosis promotes weight loss and a host of other health benefits. While there are several versions of the keto diet, the standard keto diet is the most popular. The macronutrient breakdown of it is typically 70% fat, 20% protein, and only 10% carbs. The Ketogenic Diet: Pros and Cons Keto Pros As was mentioned earlier, the keto diet offers some very compelling health benefits. Here are several of the most significant: Weight Loss When it comes to short-term weight loss, keto is king. Comparing 23 different studies that tracked low carb and low-fat dieters for varying lengths (mostly six months or less), the low carb dieters lost on average 2-3 times more weight than low-fat dieters. What’s more, the low carb diets were more effective in reducing abdominal fat. Unlike low-fat dieters, those on low carb diets don’t have to worry about caloric intake. The high-fat foods are incredibly satiating, which helps with adherence. Seeing results quickly can also be motivating. Cardiovascular Benefits Also evident in the low carb studies mentioned above, other health parameters associated with carrying excess weight improved as well. Low carb dieters showed improved blood sugar, blood pressure, and triglyceride and cholesterol level markers. Brain Health Some studies indicate that the ketones generated from ketosis provide neuroprotective benefits, which means they can strengthen and protect the brain and nerve cells. Eating a low carb/high-fat diet has also shown improvements in low mood, feelings of anxiousness, and brain focus issues. Acne Eating a diet high in refined carbohydrates can alter the balance of gut bacteria and cause blood sugar to rise and fall significantly, both of which can adversely affect skin health. One study showed that by decreasing carb consumption, a keto diet could lessen acne problems in some people. Keto Cons The keto diet has several drawbacks and a few health risks that need to be carefully considered, such as: Flu-Like Complications After a few days on the keto diet, you may experience problems. These may include headaches, dizziness, fatigue, nausea, and constipation – often resulting from dehydration and electrolyte imbalances that occur, in part, as your body gets used to ketosis. However, these issues generally subside after a few weeks. Staying hydrated and getting sufficient daily amounts of sodium, potassium, and electrolytes can help. Blood Sugar Issues Although the keto diet has been shown to support healthy blood sugar levels, complications having to do with ketones and blood sugar may arise. Heart Health Concerns Keto is a high-fat diet. If you consume too much saturated fat, your cholesterol levels can increase, especially LDL, which is linked to cardiovascular health issues. However, risks can be alleviated and cholesterol levels improved by choosing healthier fats such as mono- and polyunsaturated fats found in nuts, seeds, olives, and avocados. Liver and Kidney Problems The liver and kidneys help your body process fat and protein. Some experts believe that the keto diet could overwork them. Also, a high intake of fatty animal foods can put you at higher risk for kidney stones. Low in Nutrients and Fiber Keto limits a lot of high-fiber, nutrient-dense fruits, starchy vegetables, whole grains, and legumes. It may not provide enough of certain vitamins and minerals needed for optimal health. Studies on the keto diet have found deficiencies in calcium, vitamin D, magnesium, and phosphorus. Additionally, unless one takes measures to eat plenty of leafy green and cruciferous vegetables, the keto diet can often be constipating and may even disrupt healthy gut bacteria. Restrictive and Challenging The keto diet is highly restrictive. Carbohydrates normally account for at least 50% of the typical American diet. Adherence is challenging for many people. Exacerbates Disordered Eating Risk of disordered eating behaviors is common for keto dieters. Dieting, in general, can interfere with the joy of eating and simple daily activities, but a diet that’s as extreme and restrictive as keto can be particularly challenging for anyone, especially those with eating struggles. Bottom Line The keto diet delivers fast, short-term weight loss and excellent benefits in terms of managing healthy blood sugar levels. However, the challenges of ketosis, and some of the potential health risks of the keto diet, underscore the importance of choosing an abundance of healthy fats (olive oil, coconut oil, avocado oil, nuts, and seeds), quality meats, and consuming plenty of low carb/high fiber vegetables to minimize issues. Some people thrive on eating a low carb diet. However, for most people, keto appears to be too restrictive for the long-term. Also, health experts note legitimate concerns about a diet that eliminates so many healthy and important staple foods (grains, legumes, starchy vegetables, and fruits) essential to vibrant health. As with any diet, it’s recommended that you consult a healthcare professional before starting a low carb diet (such as keto) or making any changes to your diet. 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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This Is the Best Diet for Your Brain
Have you ever struggled to maintain a diet? We’ve all been there. Maybe you do a good job of staying on your meal plan during the week, but struggle to keep it up during the weekend. Or maybe you feel like you deserve to splurge a little. Or maybe you feel stressed, moody, or lonely, all of which can lead to emotional eating (or overeating). Even if you occasionally let your diet slip, you don’t have to allow yoyo cycling to ruin your chances of shedding excess body weight and enjoying a more vibrant lifestyle. The ability to sustain a healthy diet starts in the brain. Your Brain and Food The brain is your command and control center. It makes either good or bad decisions about the foods you eat. It also tells you: What, when, and how much to eat What to buy at the grocery store What to order in a restaurant It’s important to identify and acknowledge what emotions are driving you to make bad food choices. Sometimes it isn’t even an emotional trigger, but the sight or smell of unhealthy foods that make you crave them. You can take back control of your cravings by making simple changes to your daily habits. Here are some simple and thoughtful strategies that can help you establish a brain-healthy diet. 10 Ways to Master a Brain Healthy Diet 1. Feng Shui Your Refrigerator Don’t let the default arrangement of your refrigerator dictate how you organize your groceries. Instead of storing veggies and fruit in the dark drawer at the bottom of the fridge, where they’re likely to be forgotten, put them in glass containers at eye level. That way, every time you open the refrigerator door, you’ll see the nutrient-dense, brain-healthy foods first. 2. Drink Before You Eat No, this doesn’t apply to alcohol. Try drinking a glass of water (8-10 ounces) 30 minutes before each meal. This will help fill your stomach before you eat, so you’ll eat less during the meal. The practice of eating something healthy to boost satiation before a meal has been around a long time – and it still works. Many soup diets and cleanses can help fill you up, creating fewer hunger signals to the brain, which can help you ingest less during meals. Some people may find that broth can satisfy food cravings pre-meals, and help you eat less during the main event. 3. Add Some Spice Most people get bored eating the same thing day after day. When you bake a sheet of chicken or fish, season each one differently – season one with curry, another with garlic, ginger, etc. This way, each day’s meat will have a different flavor. Herbs and spices are one of the few food categories that provide both nutrition and flavor. Hippocrates listed over 500 medicinal uses for herbs and spices that included ways to prevent illness and increase longevity. Herbs and spices contain so many health-promoting substances, it almost makes more sense to store them in the medicine cabinet than the spice rack. 4. Mindful Eating Mindful eating is when you pay attention to what you’re thinking, feeling, and tasting in the moment. This is especially important for people who sit on the couch all day, mindlessly devouring bags of cookies or chips. By contrast, when you eat mindfully, you pause after each bite of food and become aware of the smells, tastes, and textures. You can learn to savor each bite and experience gratitude for the food you’re eating. Also, mindful eating can help you become more aware of when you feel full so that you don’t overeat. 5. Eat More Vegetables Research shows that 90% of Americans don’t get the recommended daily servings of fruits and vegetables in their diet. One of the simplest ways to increase your intake of veggies is to introduce them into your breakfasts. Just toss a few handfuls of spinach, kale, or mushrooms into your eggs for a major nutrient boost. 6. Slow Down Do you often find yourself too busy to eat? Do you skip meals or eat on the go? Even when you have five minutes to sit down and eat, do you still tend to rush through a meal? Try spending more time chewing. This will allow your stomach to gradually expand and send the signals back to your brain when it needs to turn off the hunger switch. Also, skipping meals is a bad idea – it slows your metabolism, which may cause overeating. 7. Streamline Prep Time Pick one day of the week to shop for vegetables and nutrient-rich foods to help keep your brain active and healthy. When you get home, spend some time chopping up veggies and storing them in the fridge. Having veggies ready to go will be a huge help during meal and snack times. You can quickly add them to eggs, salads, and other meals. This will cut down on prep time for all your meals during the week and will help ensure that you actually eat the veggies you purchased. 8. 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 chopsticks and appetizer-sized cutlery to help you take smaller bites. Also, many stores sell portion-sized plates and Tupperware that can help you adjust the portion size of your meals. 9. Mix It Up If you pretty much eat the same things every day, you might be missing out on some vital nutrients. The next time you go to a farmer’s market or the produce section of a grocery store, force yourself to try something new. There are a variety of seasonal vegetables and fruits to help you mix things up and eat natural foods from the full spectrum of colors and flavors. In addition to leafy green vegetables like spinach, kale, broccoli, and collard greens, different colored vegetables, such as red bell peppers, squash, and cauliflower, all have tremendous health benefits. They provide an enormous array of vitamins, essential minerals, free radical-blocking carotenoids, and power-packed flavonoids. These foods not only elevate antioxidant levels in your body, they also have a wide variety of additional health benefits – so always do your best to eat from the rainbow. 10. Take a Breath If you eat when you’re stressed or worried, it can impair the digestive process and interfere with the absorption of the nutrients in the foods you’re eating. A quick trick to aid your digestive system is to take a few deep breaths before eating. This easy strategy helps your body create a state of relaxation that prepares your digestive system to release the enzymes needed to break down the foods you’re about to eat, and aid in the absorption of nutrients from those foods. Just take 4 to 5 deep breaths before you start eating and you may find that you’re calmer and better able to enjoy your meal. These are just a few ways to improve your brain health with nutritious foods. Try them out and feel free to share them with your friends and family. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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5 Low Impact Exercises to Try This Year
Exercise is one of the best things you can do for your physical and mental well-being. It delivers immediate health benefits such as improved brain function, energy and mood, better sleep, and a reduction of anxious feelings. It also promotes cardiovascular health, healthy blood sugar levels, strong bones and muscles, and healthy weight. So, how do you go from being someone who doesn’t exercise to someone who does? Experts agree that any amount of exercise is better than none, and that the best exercise for you is the one you’ll actually do. So, discover what physical activity is enjoyable to you and then set a low bar that you can raise over time. Most importantly, let go of the pressure to exercise solely for your physique and/or weight loss. Research shows that too much “weight stigma” can decrease your desire to exercise. Enjoyment and ease are the key ingredients for effective exercise. Here are several easy exercises for beginners. Walking There’s a reason walking is the most popular exercise in the U.S. You can do it virtually anywhere at any time, with or without company, indoors or outdoors, and at pretty much any age or fitness level. It’s low impact, yet it still provides numerous health benefits. All you need is a good pair of shoes. Start easy and gradually increase your distance. For some, that means taking a walk around the block a few days a week. Try using a step counting app or invest in a fitness tracker that you can wear like a watch. Marking your progress will motivate you to continue. You can take several smaller walks throughout the day or a long one at the start or end of the day. Walk with friends. Walk with your dog. Walk in nature or in the city. Walk at lunch or during your breaks. Walk listening to music. Just walk. We also love the approach of "cozy cardio" that helps to get your body moving even if you are stuck at home or don't feel like it. Any movement is great for your health! Yoga A lot has been written about yoga and its stress reducing, health promoting benefits. Yoga is for everybody, young or old. One upside of the pandemic is that many yoga classes have moved online. It’s easier than ever to find a yoga class in the comfort of your own home. If you take a beginner or “gentle” yoga class and pay close attention to your body, you should have no problem getting started. There are also many therapeutic types of yoga designed to help people with limitations or injuries. As you grow in strength and flexibility, you can seek out more challenging classes. Be careful though, yoga is addicting! Swimming Though availability might be a challenge for many during the pandemic, if you have access to a pool, swim. Great for all ages and fitness levels, swimming is easy on the joints, wonderful for toning muscles and the cardiovascular system, and it burns a lot of calories. If you don’t know how to swim, don’t worry. Find a local swim school with experts who can teach you how. When you’re ready to swim for fitness, check out lap swimming and water aerobics classes in your local area. Or you can even jump in the deep end of a pool (or lake, or ocean) a few times a week and tread water for 20 minutes. It builds core strength and burns calories. The water will also help you feel terrific. Cycling Remember the excitement of learning how to ride a bike? When was the last time you sped down a hill feeling as free as the wind? Talk about fun and easy. All you truly need is a bike and a helmet. Kids love it, and adults appreciate that it’s easy on the joints. You can get a beach cruiser to start for easy riding. If you get more serious, you might graduate to a mountain bike for challenging off-road terrain or a road bike for long distances, to increase your speed and endurance. Make sure your bike fits you well with a comfortable saddle set at the right height. You can usually find someone at the local bike shop who can help you with these details. Just make sure you don’t go too far or too fast. Build up slowly. Give your body time to adjust. Sports Is there a sport you played when you were younger or one that you’ve always wanted to play? Well, now’s the time. Take a beginning tennis, basketball, or volleyball class. Pickle ball (a variant of paddle tennis) has become increasingly popular and is easy to learn. Don’t overlook something as simple as playing smash ball on the beach. Sports can be synonymous with fun! You may be drawn to adventure sports like climbing, kayaking, or standup paddle boarding. They’re all excellent for beginners, but usually require instruction. The point with sports is to follow your joy. It could very well transform your life! The Long Game It might take a few tries to find an exercise that sticks. Keep at it. Once you find it, you’ll know. Remarkably, once you get started, a world of new possibilities may open to you. All that’s required now is a beginning. 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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Benefits of Weight Training for Your Mental Health
At the outset of a New Year, many of us are looking for new ways to support our physical and mental health. Thankfully, there’s a natural mood-boosting, brain, and body strengthening practice that delivers big health results: weight training. Yes, weight training is a wellness marvel. And, you don’t have to become a bodybuilder or join a gym to do it. Weight training is incredibly user-friendly and easy to do at home. Strength, or resistance, training can be adjusted so that people of all ages, body types and fitness levels can participate. Strength training is a physical activity designed to improve muscular fitness by exercising a specific muscle or muscle group against external resistance. That resistance can come from any number of things including traditional free weights/dumbbells, weight machines, elastic tubing, resistance bands, medicine balls, your own body weight, or even soup cans or milk jugs filled with sand. Benefits of Weight Training In addition to the fitness rewards that come with strength and weight training, you’ll likely receive numerous health returns on the time and effort you invest. One of the greatest physical benefits of resistance training is that it combats muscle loss and helps to increase bone mineral density. As we age, muscle mass decreases approximately 3-8% per decade after the age of 30, and this rate of decline is even higher after the age of 60. Post-menopausal women are also at a greater risk for bone loss. This makes weight training a great practice for aging bodies. Using resistance exercises to work your muscles can help fire up the metabolism to burn more calories, which can aid in weight loss and help to lower abdominal fat. It can also improve sleep, normalize blood sugar and cholesterol levels, boost cardiovascular health, and improve flexibility and mobility. There are a host of brain health benefits, too. Over the past few years, several studies have shown that resistance training is linked to improved cognition, memory, mood, and a reduction in anxious feelings. Relief for Mood Challenges While research on the mental health benefits of aerobic exercise have been studied for a long time, the mental health effects of strength training are only now being understood. Some clinical trials have found that resistance training is associated with a significant reduction of low mood. Although researchers aren’t entirely sure how weight training changes the brain to boost mood, there are some clues. First, similar to aerobic exercise, strength training stimulates the brain’s pituitary gland to release endorphins, which are morphine-like hormone molecules that enter the brain’s neurons. This action can block pain impulses, resulting in a mildly euphoric feeling. Another chemical stimulated by aerobic exercise and strength training is called brain-derived neurotrophic factor (BDNF). BDNF is produced in the hippocampus and has mood-boosting properties. BDNF is found in lower levels in people who suffer from low mood, hence the benefit of ensuring healthy levels of this protein. There are some feel-good brain effects thought to be unique to strength training. Researchers have hypothesized that physiological adaptations associated with strength gains and muscle growth from resistance training might interact with the neurobiology associated with low mood, resulting in a mood boost. Resistance exercise may help to reduce anxious feelings, too. Weight training can help to lessen anxious thoughts in both healthy participants and those with mental health issues. Understanding exactly how strength exercises may help with low mood and anxious thoughts, by acting on the same neurobiological systems, offers a rich opportunity for further study. How to Start Weight Training The great news is that you can start weight training right now at home. You can begin by doing squats with a chair, push-ups, planks, or other movements that require you to use your own body weight as resistance. These exercises will strengthen your core and help your posture (a strong posture is also linked to a positive outlook). The American College of Sports Medicine recommends doing 8-12 repetitions of 8-10 different exercises that target all major muscle groups at least twice a week, and to give yourself at least one day off after a strength training session. The American Council on Exercise offers a free collection of body-weight exercises. These are great for all levels of fitness. Of course, you can work with a personal trainer too or take a strength training fitness course. Many personal trainers and fitness studios have online offerings at this time. A Final Thought Researchers and laypeople alike have discovered the positive mental effects associated with weight training. Many with a consistent weight training regimen can attest to how much more confident they feel and how much more physically able they are to do daily tasks. 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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Top 4 Wellness Tips to Transform Your Life
A fresh new year offers an opportunity for transformation. It provides a little extra motivation for kickstarting new habits. What new healthy habits have you chosen this year? For inspiration, here are four foundational wellness tips to transform your life. Warning: They’re potent. Practicing even one of them can make a positive change in your overall well-being! 4 Wellness Tips to Help You Transform Your Life 1. Eat Plant-Based Foods Plant-based nutrition has exploded in popularity in recent years, and for good reason. Nuts, legumes, grains, vegetables, and fruits are rich sources of vitamins, minerals, phytonutrients, antioxidants, healthy fats, and fiber. Adding more of them into your diet can do wonders for the health of your brain and body. When you eat more plant-based foods, you crowd out offending foods that negatively impact your health, like refined sugars and carbohydrates, unhealthy fats, and animal products laden with hormones and antibiotics. Instead, the healthful nutrients and fiber in plants provide real nourishment. It’s no surprise then that plant-based foods promote health in consequential ways like supporting healthy blood sugar and cholesterol levels, mood, energy, weight, cognition, and memory function, as well as hormonal balance, optimal cellular, and immune function, and cardiovascular health. So, what are you waiting for? Have fun with this one! Take it as a challenge to find ways to make your diet more plant centric. Try out new plant-powered recipes. Replace that morning Danish with a healthy smoothie chock-full of antioxidant-rich berries, greens, and plant protein. Instead of an afternoon cookie or candy bar, pair fiber-rich apple slices with a delicious nut butter. Once you get the ball rolling, you’ll likely start to feel better and it will inspire you to continue on the plant-based path. 2. Get Restorative Sleep Restful sleep is as essential to your health and well-being as fresh air, water, and food. It’s not virtuous or admirable to deprive yourself of it. Your brain and body need restorative sleep to perform critical functions during your waking hours (such as temperature regulation, immune defense, hormonal balance, and healthy appetite). Sleep helps repair and renew all the cells in the body, and it gives the brain a chance to wash away toxins that build up during the day. Deep, restful sleep is linked to improved mood, overall health brain and body health, and longevity. Conversely, lack of proper sleep will slowly bankrupt your health. It’s associated with lower overall blood flow to the brain, loss of focus and willpower, and poor cognition, mood, and memory. Experts recommend 7 to 9 hours of sleep for adults. Follow these tips to ensure you get plenty of quality rest each night: Stick to consistent bedtimes and wake times Ensure you have a comfortable room temperature Take measures to keep your room dark when you sleep Avoid alcohol as it disrupts your body from falling into deep sleep Avoid exercise and large meals before bed as they stimulate the body Don’t drink caffeinated beverages after noon Turn digital devices off a couple hours before bedtime Exercise outdoors in the morning as it helps regulate melatonin at night 3. Move Your Body Exercise is one of the best things you can do for brain and body wellness. Among its many benefits, exercise strengthens the cardiovascular system and helps to increase blood flow, which helps bring important nutrients to your brain and body. This, in turn, boosts brain function, thinking and mood, as well as helps to promote hormonal balance, calm, healthy blood sugar levels, immune health, longevity, and general well-being. Exercise also helps to build and strengthen muscles, support bone health, burn calories, and maintain a healthy weight. It can even help increase your energy levels when you’re tired. If you sit a lot, don’t worry. Some exercise is better than none. Start with 15 minutes a day and build on that. Find exercises you enjoy! For optimal benefits, walk at a fast pace for 30 to 45 minutes 4 to 7 days a week. Also, consider doing strength training twice a week to increase muscle mass, hormone function, and bone density. 4. Meditate If you haven’t yet adopted a meditation practice, it’s time. In today’s world, we all need to develop a place of calm and well-being within – the counterbalance to stress. Among its multiple benefits, meditation can help reduce anxious feelings, improve emotional balance, promote better focus and recall, strengthen impulse control, and boost self-awareness and kindness. If you’re a high-energy, active person who has trouble sitting still, movement meditation practices such as yoga, tai chi, or qi gong might be a good fit. Some may prefer a seated meditation practice. One involves the meditator focusing his or her attention on something specific – such as the breath, a mantra, single object, thought, or sound – while letting go of distracting thoughts. The other is broad and open, where the meditator sits quietly and simply brings inner awareness to his/her thoughts, surrounding sounds, physical feelings, and other senses. Of course, there’s a host of guided meditations available via online apps. Also, check for local meditation classes. Many are held online. Like with exercise, start with short periods of 5 or 10 minutes and work your way into longer sessions. While any amount of meditation is helpful, one recent study found that a 20-minute sitting can help boost cognition. Transformation Is a Process Transformation doesn’t happen overnight, but gradually, like the changing of the seasons. Remember that the little actions you take each day add up to overall health and well-being. 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 Fuel Your Brain & Body for Optimal Performance
The war for your health is won or lost in your brain. You must do everything you can to take care of your brain. To accomplish that, you need to be a Brain Warrior for yourself and the ones you love. Become a Brain Warrior Becoming a Brain Warrior is for those who, either out of desire or necessity, are serious about their health. It’s for people who want to look and feel their best for as long as possible and want to excel at work, school, and in their relationships. Being a Brain Warrior is for those who want to leave behind a legacy of health rather than illness. The rewards of living a brain-healthy life can have far-reaching implications for you and even future generations. One of the ways Brain Warriors can accomplish these goals is by getting proper nutrition. Food is Fuel Food is medicine or it’s poison. "You can’t exercise, meditate, or supplement your way out of a poor diet." - Dr. Daniel Amen Getting high-quality nutrition is one of the most important ways to win the war for your health. So, what’s the typical Brain Warrior’s diet? Eating a diet that’s 70 percent plant-based foods and 30 percent high-quality protein, with healthy fat mixed in, is extremely well-balanced. This diet restores energy, optimizes brain and hormone functioning, reduces the risk of illness, and often produces dramatic weight loss as a result. To live right, you need to eat right. With a little forethought, you can eat better and get the proper nutrients your body needs. Here are 10 simple nutrition tips that can help build and sustain your health… Top 10 Nutrition Tips: Daily Fuel for Optimal Brain & Body Performance 1. High-Quality Calories The quality of your food is far more important than the quantity of it for getting healthy, losing weight, or preventing illness. Compare a 500-calorie cinnamon roll to a 500-calorie plate of salmon, spinach, red bell peppers, blueberries, and walnuts. One will drain your energy and the other will supercharge your mind and decrease your risk of accelerated aging. 2. Drink More Water Your brain is 80% water. Being dehydrated by just 2% impairs performance in tasks that require attention, immediate memory skills, and physical performance. It’s recommended that you drink half your body weight in ounces – for example, if you weigh 160 pounds, drink 80 ounces of water daily. 3. Lean, Clean Protein Protein should be taken in small doses at least every 4 to 5 hours, with each meal and snack. Consuming lean protein helps to stave off hunger. You’ll feel fuller longer and burn more calories when eating a protein-rich meal or snack than you will eating high-carb, sugar-filled foods. 4. Get Smart Carbohydrates The fastest way to lower insulin levels, balance blood sugar, curb cravings, and jumpstart weight loss is to decrease the amount of high glycemic, low-fiber carbohydrates you eat. Focus on smart carbohydrates, which are low glycemic and won’t quickly raise your blood sugar levels. Smart carbs are also high in fiber, such as those found in non-starchy vegetables and lower glycemic fruits like blueberries, pears, and apples. 5. Focus on Healthy Fats While it’s important to avoid fried fats, trans fats, and some saturated fats, cutting back on healthy fats can be harmful, because your body needs them for many crucial functions. For instance, your body uses healthy fats to build cells, support proper brain function, prevent oxidative damage, and manufacture hormones. Fat is required for your body to absorb and store certain vitamins, minerals, and nutrients, and you need a substantial amount of healthy fats (especially omega-3 fatty acids) in your diet. 6. Eat from the Rainbow Colorful plant foods have tremendous health benefits. 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 keep your brain young. 7. Healthy Herbs and Spices Herbs and spices are one of the few food categories that provide both nutrition and flavor. Hippocrates listed over 500 medicinal uses for herbs and spices that included ways to prevent illness and increase longevity. Herbs and spices contain so many health-promoting substances, it almost makes more sense to store them in the medicine cabinet than the spice rack. 8. Organic, Whole Foods In many cases, food can be as effective as, or even more effective than, pharmaceutical medications. Whenever possible, eat organically grown or raised foods, since pesticides used in commercial farming can accumulate in your brain and body. Also, choose hormone-free, antibiotic-free meat from animals that are free range and grass fed. 9. Eliminate Potential Allergens If you really want to get and stay healthy, it’s critical you start choosing foods that serve your health and lose the ones that steal from it. It’s recommended that you eliminate wheat, dairy, corn, soy, processed foods, all forms of sugar and sugar alternatives, food dyes, and additives from your diet. Many people find that when they eliminate gluten (such as wheat, barley, and rye) from their diet, their stomach and brain start functioning better. 10. Try 12-hour Fasting For breakfast, be sure to include some healthy fat in your meal to prevent cravings later in the day and to help you better absorb your vitamins. Throughout the day it’s critical to eat healthy food and never allow your blood sugar to get too low. It’s also important to fast for at least 12 hours each night, between the last meal in the evening and the first in the morning (begin fasting at least 3 hours before bedtime). In addition to quality, whole foods, it’s also vital to get daily allowances of high-purity nutrients. The three supplements BrainMD recommends for supporting optimal brain function is our scientifically formulated multivitamin, ultra-pure fish oil softgel, and high-potency vitamin D3. Best Daily Essential Vitamins & Supplements NeuroVite Plus Multivitamin According to recent studies, more than 50 percent of Americans don’t eat at least five servings of fruits and vegetables a day – the minimum required for your body to get the nutrition it needs. In an editorial in the Journal of the American Medical Association, researchers recommended a daily vitamin for all adults to help prevent serious illness. BrainMD’s NeuroVite Plus is the first and only daily multivitamin that contains over 50 vitamins, minerals, and plant extracts developed through clinical studies. NeuroVite Plus was formulated to provide whole-body wellness with additional key brain-healthy nutrients. It provides advanced nutrition in a way that far surpasses big box store or drugstore multivitamins. Learn more about NeuroVite Plus Multivitamin. Omega-3 Power Research has found that omega-3 fatty acids are essential for optimal brain and body health. According to researchers at the Harvard School of Public Health, having low levels of omega-3 fatty acids is one of the leading preventable causes of death. It’s recommended for most adults to take between 1 to 2 grams of high-quality fish oil (with generous amounts of EPA and DHA fatty acids) per day. Sourced from pelagic, short-lived fish species (anchovies, sardines, and mackerel), the fish oil in Omega-3 Power undergoes the most advanced purification process in the supplement industry. It is produced in a facility recognized by the FDA and certified for its GMP (Good Manufacturing Practices). To ensure purity, Omega-3 Power is tested by independent labs to ensure lack of rancidity and for over 400 potential environmental contaminants, including mercury, lead, and other heavy metals; PCBs, PBBs, dioxins, furans; and a diverse range of other organic pollutants. Learn more about Omega-3 Power. Vitamin D3 5000 Often called the “sunshine vitamin,” vitamin D is best known for building bones and boosting the immune system. It’s also an essential vitamin for mood, memory, and brain health. The current recommended dose for vitamin D is 400 IU daily, but most experts agree that this is well below the physiological needs of most individuals and instead suggest 2,000 IU of vitamin D daily. BrainMD’s Vitamin D3 has 5000 IU, which is significantly more than the average vitamin D supplement on the market. Research shows that increasing daily intake to 5000 IU per day can produce long-term benefits. Vitamin D3 promotes healthy mood, cognitive function, immune response, cardiovascular health, muscle and bone strength, and many other incredible benefits. Learn more about Vitamin D3 5000. For optimal wellness, fuel your brain and body with these high-quality foods and ultra-pure supplements. It’s the healthy way…the Brain Warrior’s way! 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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6 Foods to Help Regulate Your Blood Pressure Naturally
Having healthy blood pressure is critically important to your life. High blood pressure is the number one risk factor for death in the world. That’s a scary statistic. Even if you’re young, that should concern you. While unhealthy blood pressure levels don’t generally become apparent until middle age, key risk factors for elevated blood pressure start much earlier. Years of poor eating and unhealthy lifestyle habits can take their toll over time. You’ll rarely experience symptoms while your blood pressure slowly increases. That’s why high blood pressure is called the silent killer. This underscores the importance of being aware of what helps to maintain healthy blood pressure levels…at any age. Let’s take a closer look at what blood pressure is. Understanding Blood Pressure Quite simply, blood pressure is the force of the blood pushing against the walls of your blood vessels. It’s determined by both the volume of blood your heart pumps and the amount of resistance the blood flow meets in your arteries, veins, and capillaries. Its measurement is recorded by two numbers. The first (systolic pressure) is the higher number, measured after the heart contracts. The second (diastolic pressure) is the lower number, measured before the heart contracts. Normal blood pressure is 120/80 millimeters of mercury (mm Hg) or lower. When the pressure of your blood increases, it pushes harder against the artery walls, which can damage their delicate lining. Fat and calcium can then build up in the artery wall, forming plaque, which stiffens your arteries and, consequently, constricts blood flow. Poor blood flow increases blood pressure, and it becomes a vicious cycle. Your body needs a healthy flow of blood carrying oxygen and nutrients to its organs and tissues, and to carry away waste. Blood Pressure and the Brain Blood pressure and the brain are inextricably linked. That’s because your brain needs about 20 % of your body’s blood flow and oxygen to function. Hence, healthy blood pressure and blood flow are key to vibrant brain health. A recent study found that uncontrolled high blood pressure damages both the brain’s structure and function even in early middle age. The same study found that middle-aged people who have mildly elevated blood pressure (but not clinically high) showed evidence of silent structural brain damage. When blood pressure is high and blood flow is low, all your body’s systems have trouble. You might experience low libido and you’ll be at greater risk for cardiovascular issues or cerebrovascular events, vision impairment due to retinal damage, and renal failure. Who wants to set themselves up for any of that? Well, you don’t have to. Starting with the foods you eat, you can help to keep your blood pressure in check. Foods to Reduce Blood Pressure In general, health experts agree that eating mostly plant-based whole foods, such as fatty fish and lean poultry, moderate amounts of low-fat dairy, nuts, seeds, fruits, vegetables, and non-saturated plant oils, is ideal for healthy blood pressure. They also recommend avoiding saturated fats and trans fats as much as possible, minimizing sodium intake, red meat consumption, and alcohol. Refined carbohydrates found in processed foods, baked goods, and snacks, are also to be avoided. But let’s get more specific. Here are six exceptional foods for reducing blood pressure that you can start eating today. 6 Natural and Delicious Foods to Help Reduce Blood Pressure 1. Beets Beets may have blood pressure lowering effects, according to several studies. They are a rich source of nitrates. When ingested, nitrates convert to nitrite and help form nitric oxide, which can have a relaxing effect on blood vessels, lowering blood pressure. 2. Pomegranate Several studies have shown that blood pressure can be reduced after pomegranate juice consumption. This autumn fruit’s ruby gems are additionally loaded with antioxidants, which offer a host of benefits beyond healthy blood pressure levels. 3. Berries Berries are a rich source of antioxidants, including anthocyanins, which give them their vibrant color and may be correlated with reduced blood pressure. Like nitrates, anthocyanins may help to relax and widen the blood vessels. 4. Beans and lentils Beans and lentils are rich in fiber, magnesium, and potassium – nutrients that help to regulate blood sugar. Studies have shown that eating beans and lentils may help to lower high blood pressure, too. 5. Fatty Fish Salmon, mackerel, sardines, trout, and other fatty fish are excellent sources of omega-3 fatty acids, which may help reduce blood pressure levels and decrease compounds that tend to constrict blood vessels. 6. Leafy Green Vegetables Nitrate-rich leafy green vegetables such as spinach, kale, mustard greens, cabbage, collard greens, lettuce, and Swiss chard, are rich in nitrates. As mentioned above, nitrates may help to support relaxed and open blood vessels, which can reduce blood pressure. They are loaded with other vitamins and minerals too – in some cases potassium and magnesium, which further help to support healthy blood pressure levels. This list is by no means exhaustive, but it gives you a starting point. Work these delicious and nutritious foods into your diet and you’ll be doing what you can to ensure healthy blood pressure levels for the long haul. 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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10 Ways to Be a Champion for Your Health
You’re in a war for your health. The war is won or lost in your brain. When your brain works right, your decisions are more likely to have a positive effect on your life. When your brain is troubled, your decisions are more likely to have a negative, even catastrophic, impact on your life. As the executive control center of the entire body – and the supervisor of every thought, mood, memory, and action – your brain makes you you. You must do everything you can to take care of your brain. To accomplish that, you need to be a Brain Warrior for yourself and the ones you love. What’s a Brain Warrior? Bushido (Japanese for “way of the warrior”) was the code of ethics adhered to by some ancient warriors. Those warriors constantly focused on self-improvement to protect themselves and the ones they loved. Are you that dedicated to your health? Since you only have one brain, you must do everything you can to nurture and protect it. Becoming a Brain Warrior is for those who, either out of desire or necessity, are serious about their health. It’s for people who want to look and feel their best for as long as possible and want to excel at work, school and in their relationships. A Brain Warrior is someone who has M.A.S.T.E.R.Y over the health of their brain and body. Mindset – know your motivation to be healthy and focus on abundance, never deprivation Assessment – develop a clear plan, optimize your important numbers, and prevent future trouble Sustenance – consume food and supplements to fuel success Training – learn the daily habits and routines that can protect your health Essence – transform your pain into purpose and find your passion in life Responsibility – share what you learn with others and create your own tribe of Brain Warriors Years – commit to making lasting changes and gain tools that will last a lifetime Being a Brain Warrior is for those who want to leave behind a legacy of health rather than illness. The rewards of living a brain-healthy life can have far-reaching implications for you and even future generations. Here’s how Brain Warrior strategies can help you overcome 3 common health traps… Brain Warrior Basic Training Screenbound Hobbyist to Exercise Enthusiast Perhaps you’ve let your health habits slip a little over the last few months. Living an at-home existence can be isolating and demotivating. But don’t worry, you can get back on track in no time with these Brain Warrior basics. You should stretch, train, exercise regularly, and prepare every day for the challenges that lie ahead. Maintaining a strong mind and body can help equip you to handle possible crises or health problems in the future. So, put down the remote control or game controller and pick up some hand weights. Training Tip: Brain Warriors discipline themselves to lift weights twice a week and walk like they’re late 3 to 4 times a week. Video Games to Brain Games With the prevalence of digital devices and video games, people today are more glued to their screens than ever. Unfortunately, overdependence on devices can cause people to feel isolated – which is a double whammy during a quarantine. Studies show that brain exercises can help prevent cognitive decline. Some of the best learning activities for your brain are chess, sudoku, jigsaw puzzles, brain games, or an online course. Training Tip: Brain Warriors make lifelong learning a priority. SAD Diet to Healthy Diet While most people know that eating a steady diet of hamburgers, French fries, and soft drinks isn’t beneficial for your health, the convenience of junk and fast food is a dangerous trap that many people fall into on a consistent basis. The standard American diet (SAD) is filled with pro-inflammatory and allergenic foods, many of which are laced with artificial chemicals. This diet can damage and prematurely age your brain and increase your risk for many physical and mental issues. Consider adding these good mood foods to your grocery list: fresh vegetables, fruits, seeds, nuts, berries, beans, free-range poultry, grass-fed meats, and wild-caught, cold-water fish. This diet tends to be higher in omega-3 fatty acids, folate, fiber, and many essential vitamins and minerals. Training Tip: Brain Warriors eat whole foods and healthy snacks, and avoid trigger foods. The above strategies involve making serious changes and actively resisting the things that can harm you. In addition to these basic training exercises, here are 10 proven ways to reduce stress and boost your overall mental and physical well-being. 10 Mood-Boosting, Stress Busting Daily Habits to Supercharge Your Health 1. Start on a Positive Note Begin each day with words like, “Today is going to be a great day.” Such a simple sentence can cause your brain to look for ways to fulfill that affirmative statement. It also establishes a healthy thought pattern that you can continue throughout the day. 2. Avoid Negative News Stay informed, but don’t let fear-inducing headlines and news programs ramp up your stress and worry. Watching news on TV or the internet can increase both anxious and sad moods. Limit your exposure to negative news and stop watching TV at least an hour before you go to sleep at night. 3. Just Let Go There are plenty of things in the world right now that you can’t control. Feeling a lack of control over a concerning or frustrating situation can increase your stress levels. Training your brain to think about the things you can control, and not about the things you can’t, helps alleviate anxiousness and provides a more optimistic outlook. 4. Write It Down Journaling helps to get negative thoughts out of your head and can help you gain a new perspective. Jot down 3 things you’re grateful for every day. Writing in your journal 10 minutes before you go to bed can help relieve worries and put you in a restful state of mind. 5. Eat Dark Chocolate Dark chocolate contains health-promoting properties that support a positive mood, the ability to think clearly, and a healthy cardiovascular system. In one study, people who rated themselves as highly stressed lowered their levels of the stress hormones cortisol and catecholamines after eating dark chocolate every day for 2 weeks. So, eat a sensible portion of brain healthy chocolate every day! 6. Brain Enhancing Music Listening to music can increase pleasurable feelings, improve mood, boost energy, raise dopamine levels, and help with focus and concentration. Remaining in a relaxed state of mind is easier to accomplish when you have a happy tune running through your head. According to a 2016 study, listening to Mozart, Strauss, or ABBA (disco isn’t dead) for just 25 minutes can help lower blood pressure and stress. 7. Drink Green Tea Green tea helps reduce stress, improve intestinal bacterial balance, and increase carbohydrate and fat burning. It naturally contains l-theanine, which can enhance mental focus yet has a calming effect without making you sleepy. It only has half the amount of caffeine compared to coffee. 8. Take a Walk Walking is one of the simplest and healthiest exercises. Walking stimulates blood flow and provides oxygen to the brain. Walking can help clear your mind, improve your mood, and burn calories all at the same time, so get outside for some fresh air and exercise. 9. Exterminate the ANTs Whenever you feel stressed, sad, mad, nervous, or out of control, write down your negative thoughts. Next, challenge the ANT (automatic negative thought) by asking yourself if the thought is accurate. Rejecting negative thoughts and focusing your mind on positive, rational thoughts should help you feel much better. 10. Loving Kindness Meditations A Loving Kindness Meditation, which is directed at showing kindness to yourself and others, is a proven way to relieve stress and improve your mood. Repeating simple words like “May I be safe and secure” can increase positive emotions and decrease negative ones. These meditations can help reduce stress and improve your overall outlook on life, so give it a try. These are just some of the many practical and natural techniques practiced daily by Brain Warriors. Share them with your friends and family and start your own tribe of Brain Warriors! 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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