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Best Foods to Eat Pre & Post Workouts
We all know the discipline it takes to get in a good workout, whether it’s an aerobic activity or focused strength training. Why not optimize your efforts with the very best nutrition? Fueling your success is easier than you think. Let’s start with pre-workout foods. Best Foods to Eat Pre-Workout Before you eat anything, drink water! Hydration helps to sustain you and can enhance athletic performance. If you work out in the morning, be sure to wake up early enough to eat something 30 to 90 minutes before you start your exercise – and keep the portion small. Protein Protein is vitally important to building, preserving, and repairing muscle, especially with any kind of strength training. Resistance exercise damages the muscles but consuming protein fuels the body with amino acids, including branched-chain amino acids, which are particularly helpful to recovery. The American College of Sports Medicine says that having pre-exercise protein improves body composition by increasing your metabolism up to 48 hours after exercise, which basically means you’ll get stronger and leaner! Carbohydrates Fuel your body with complex carbohydrates to increase energy before a workout. Great complex carbs to eat are fiber-rich fruits like bananas, berries, or apples. Complex carbohydrates have lower glycemic index scores than foods containing simple carbohydrates (i.e., sugar), and they help your body maintain healthy blood sugar levels throughout your workout. Protein + Carbs for Best Results A host of studies suggest that protein and carbohydrates together make a perfect pre-exercise snack or meal. Some examples are Greek yogurt (it has super high protein content) and berries, a banana and nut butter, an egg on whole-grain toast, oatmeal with protein powder mixed in, a low sugar/quality protein powder drink, or apples and almond butter. What to Avoid Pre-Workout You have the “dos,” now here are the “dont's.” Don’t eat a lot of fat and don’t eat refined, simple sugars. Fat takes too long to digest; your body can’t readily use it. And sugar will cause your blood sugar to spike and then crash. Best Foods to Eat Post-Workout When you work out, your muscles deplete their glycogen stores for fuel. Also, some proteins in your muscles suffer damage. Your body immediately tries to replenish glycogen and repair and regrow muscle proteins. Carbohydrates and Protein You can help facilitate this natural process by fueling up with...you guessed it, carbohydrates, and protein. Just remember that strength training requires more protein replenishment and endurance sports require more carbohydrates. As long as you get both, you’re covered as consuming both carbs and protein after exercise can maximize protein and glycogen synthesis. Healthy Fat While a fatty meal is not recommended after a workout, a moderate amount of omega-3 fatty acids, like the fat you find in salmon or tuna, does deliver beneficial anti-inflammatory and reparative effects. The same small meals that are good pre-workout are also good post-workout. For more substantial meals, include salmon and sweet potato, or chicken breast and brown rice. If you’re on the run, a nutritious protein drink works too. What to Avoid Post-Workout Don’t fill up with fatty foods like pizza, potato chips, French fries, or hamburgers. Exercise depletes you and fatty foods, especially ones that contain trans fats, tax your body. It truly sabotages your efforts! Don’t go low carb after a workout. You need healthy complex carbohydrates (avoid sugar-filled energy bars and protein drinks) to replenish your glycogen reserves. OMNI Protein: A Great Pre & Post-Workout Solution The last thing you need is to make pre- and post-workout fuel complicated. OMNI Protein, developed by Daniel Amen, MD, and Tana Amen, BSN, RN, delivers 22 grams of protein. Its plant-based protein blend offers a complete protein. The addition of glutamine and branched-chain amino acids are especially helpful for protein synthesis and exercise recovery, while fiber ensures satiety and digestive enzymes promote healthy digestion.* Equally important is what it does not include – no artificial colors, sweeteners, flavors, soy, dairy, sugar, or GMOs. Available in a smooth-tasting chocolate or vanilla flavor, just mix it with 8-10 ounces of water, almond milk, coconut milk, or another beverage you like. Add berries, banana, greens, healthy fats, or other healthy foods to make a delicious smoothie. OMNI Protein will hydrate you and fuel you at the same time!* At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about OMNI Protein and our full list of brain healthy supplements, please visit us at BrainMD.
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Top Health Benefits & Uses for Coconut Oil
You’ve probably observed that the natural health world has gone bananas for coconut oil. It’s being consumed in everything from coffee and smoothies to desserts and baked goods. Credit both the popular weight-loss, high fat/low carbohydrate Ketogenic diet and veganism for helping to fuel the craze. With its high smoke point, a growing number of Americans are switching out other vegetable oils and butter for coconut oil in their cooking and baking. Yet, with its high saturated fat content (82 percent) you may be wondering, is coconut oil good for you? Coconut Oil: It’s Complicated Most medical institutions (Harvard Medical School, The American Heart Association, etc.) view a diet high in saturated fat as a risk factor for heart problems, because research has shown that it elevates LDL cholesterol levels. They generally recommend using coconut oil sparingly, suggesting saturated fat should make up just 10 percent of your diet. However, in 2010, a meta-analysis of epidemiologic studies published in the American Journal of Clinical Nutrition found that there is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of coronary or cardiovascular issues. Benefits of Coconut Oil Coconuts have been a staple food of tropical cultures for millennia. Two epidemiological studies examining the diets of tropical cultures showed very low incidence of heart problems, although researchers point out that other lifestyle factors played a role in their heart health. Additional studies suggest potential health benefits of coconut oil: it may support weight loss, improve brain function, and help regulate cholesterol to healthy levels. These benefits, although far from proven, are nonetheless compelling. Though more research is needed to change the minds of medical experts, consumers don’t seem to be bothered by such concerns. What’s MCT? Unlike saturated animal fat, which links together in chains called long-chain fatty acids, coconut oil’s saturated fat is made up of medium-chain fatty acids. The medium-chain triglycerides (MCTs) in coconut oil – lauric, caprylic, and capric acids – are metabolized differently in the body than other fats with long chains. MCTs are readily digested and absorbed through the liver and deliver energy quickly. It’s believed that this makes them less likely to be stored as fat and contribute to weight problems and high cholesterol. It’s also theorized that they help stoke the metabolism. MCTs are converted in the liver to ketones, which are a great backup fuel for the brain and for our bodies. This makes it a popular Keto diet oil. Coconut oil is also known for its anti-inflammatory and antimicrobial properties. It’s now easier to understand why, despite its saturated fat content, health enthusiasts are embracing this truly unique tropical fat. Bottom Line Until further research validates more clearly the health benefits of coconut oil, it’s probably best to enjoy it in moderation. 10 Easy Ways to Use Coconut Oil In Your Home 1. Treat and Condition Wood Items The moisturizing and antimicrobial properties of coconut oil make it a fantastic conditioner and sanitizer for many wood items in the kitchen and household. 2. Makeup Remover Save money by using coconut oil to remove your makeup, safely and naturally. It won’t hurt or sting your eyes, but it might make things foggy for a moment…so try not to get it in your eyes. 3. Hair Mask Not only is coconut oil intensely moisturizing, making it an excellent hair mask, experimental research indicates its antifungal action can be beneficial to the scalp, too. 4. Baking Coconut oil makes a simple and flavorful equal parts substitute for butter or seed oils in your favorite baking recipes. 5. Oil Pulling Oil pulling involves taking a tablespoon of coconut oil and swishing it around in your mouth for approximately 15 minutes (start with 5 minutes and work your way up) first thing in the morning, on an empty stomach. It’s purported to draw out toxins and support your overall health. 6. Household Cleaner Mix coconut oil with baking soda to create an effective natural cleaning agent to scrub away scum and mildew in the shower and tub. 7. Stain and Stick Preventive Applying a thin coating of coconut oil to sinks, litter boxes, and Tupperware can prevent staining and sticking. 8. Squeaky Hinge Solution Remove the pin in the center of the hinges, clean and grease with coconut oil, and slide the pin back in. 9. Insect Repellant Just in time for summer, use coconut oil to make DIY natural insect repellant. Use coconut oil as the carrier oil and add several drops of an insect-repelling essential oil, such as citronella, to the mix. 10. Luxurious Bath Soak Use coconut oil to create a luxurious, moisturizing bath soak. Make it a therapeutic experience by combining it with Epsom salts to soothe sore or achy muscles! Hopefully, these diet and household applications of coconut oil will make it an indispensable part of your life. There are many reasons to go nuts over coconut oil! 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 Collagen: How to Get More Collagen in Your Diet
Collagen is enjoying a moment of glory. The popular supplement has gained traction with consumers looking for youthful benefits for their skin, bones, joints, and more. They are slathering it on their skin, adding it to their beverages, and taking it in capsule form. So, you may be wondering, what is collagen and what’s it good for – and more personally, should I take collagen supplements? Let’s take a closer look… What Is Collagen? Collagen is the principle structural protein that forms the connective tissue in our bodies. Having an abundance of healthy collagen keeps our skin elastic, our nails and bones strong, and our joints youthful. It makes up roughly 80 percent of our skin and works in tandem with elastin, another protein, to provide skin its structure and maintain its shape. Unfortunately, as nature would have it, we begin losing a small percentage of our body’s collagen each year starting in our 20s. Our body just can’t replace the collagen as quickly as we start losing it. Add to this lifestyle factors such as sun and pollution exposure, tobacco smoke, consumption of sugar and refined carbohydrates – and collagen degrades even faster. What happens as we lose collagen over time? All the telltale signs of aging...drier, more wrinkled skin, brittle nails, and painful joints. We all want to look and feel young. That’s why the idea of fortifying our bodies with collagen holds such allure – especially if it can preserve skin elasticity and healthy movement. What Is Collagen Made Of? Collagen supplements are made up of collagen peptides (also known as hydrolyzed collagen), which is collagen that has been broken down into shorter chains of two or three amino acids so that it can be easily absorbed in the GI tract. The body can, in theory, utilize absorbed peptides in areas that need repair the most. Collagen sources most commonly include marine (from fish skin and scales), bovine (from cow hide), and porcine (from pork skin). Does Collagen Supplementation Work? While collagen supplementation is relatively new, preliminary research for collagen benefits is overwhelmingly positive. Several studies have underscored some of the health benefits of collagen mentioned above, including supporting healthy skin elasticity, greater bone density, and healthy knees and joints. Research shows that it may also support stronger nails and hair growth. That said, most of the available studies are small and often funded by companies that make collagen products. Carrying a bit more weight, a 2019 review of published double-blind, placebo-controlled scientific research found that collagen supplementation supports definite skin health benefits such as elasticity, hydration, and dermal collagen density – but concluded more research is needed. Collagen Foods If you don’t want to take supplements, you can consume foods that contain the building blocks of collagen, as well as collagen-rich foods. To ensure your body has the nutrients it needs, get plenty of vitamin C, proline, glycine, and copper. Also, eating high-quality protein provides your body with the amino acids it needs for collagen production. Collagen-rich foods include chicken skin, pork skin, beef, and fish, as well as foods that contain gelatin, like bone broth. However, dietary consumption of collagen needs more research too. Science doesn’t know yet how well the body breaks down and utilizes collagen that comes from the diet. Collagen Supplements While there are plenty of creams and potions containing collagen, chances are stronger that you’ll get results if you supplement. Grass-fed bovine and marine sourced collagen supplements, which have shown to be equally effective, appear to be most popular. Unfortunately, there’s no vegan option. While more research is being conducted, experts agree that collagen supplements pose no harm. Still, it’s always a good idea to read ingredient labels and look for third-party verification. If you’re curious, there’s enough promise here to warrant trying it out for yourself! 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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12 Natural Ways to Achieve Youthful, Glowing Skin At Any Age
The skin is the body’s largest organ, occupying more than 10 percent of the total body mass and approximately 18 square feet of the human body. Biologically, the skin is our body’s first line of defense and a protective outer layer to ward off infection and illness. Healthy Skin Tips Skin, like every other part of the human body (including the brain), can be improved with deliberate care and attention. And like most other organs, improving the health of your skin requires a multi-pronged approach for best results. Diet, exercise, clean foods, high-quality supplements, and adequate sleep are all ways to increase your skin’s natural radiance. 12 Natural Ways to Take Better Care of Your Skin 1. Keep Stress at Bay Have you ever noticed that when you’re stressed out, your body tends to reflect that? Just as stress affects your brain, it can affect your body – even your skin. When you experience stress, your adrenal glands release cortisol, the stress hormone, into the bloodstream. High cortisol levels have been directly linked to breakouts and a slew of other skin issues. 2. Practice Safe Sun An estimated 90 percent of skin aging is caused by the sun, so be sure to monitor how much sun you’re getting and always use sunscreen when spending significant time outside. For sufficient protection against damaging UV rays, it’s recommended to use broad-spectrum SPF 30 or higher. 3. Opt-Out of Sugar There’s no denying that eating overly processed, chemical-ridden, sugar-filled foods can wreak havoc on your skin. High-glycemic foods, such as white bread, soda, and nutrient-void baked goods, contain processed sugars and starches. These foods can make your skin more prone to blemishes and signs of skin aging. 4. Get Your Beauty Sleep For optimal health and blemish-free skin, it’s recommended to get 7 to 9 hours of restful sleep each night. Anything less can have a negative impact on wound healing, collagen production, skin hydration, skin barrier function, and skin texture. 5. Watch Your Water Intake Water replenishes skin tissues, moisturizes your skin, and increases the elasticity of your skin. It also flushes out impurities and improves circulation and blood flow, which can help your skin glow. Eight 8-ounce glasses per day is the general guideline, but active individuals or people that live in warm climates may need more. 6. Avoid Smoking It’s no surprise that smoking has detrimental effects on your health. When tobacco is heated via cigarettes or vaping, it releases damaging free radicals. This results in the breakdown of collagen and elastin and over time can lead to dehydration, hyperpigmentation, dark undereye circles, broken blood vessels, and a lackluster complexion. 7. Support Your Skin Microbiome Did you know that just like your gut, your skin is home to trillions of bacteria? These microscopic organisms make up the skin microbiome and work to stave off infection, fight free radicals, protect you from harmful UV rays, and keep your skin hydrated and supple. To support your skin microbiome, avoid harsh soaps, scrubs, and over-exfoliating products which, in addition to washing away grit and grime, strip the skin of beneficial bacteria. 8. Take a Quality Probiotic Underlying gut health issues can appear on the skin in many ways, including acne. If you’re struggling with skin problems, we highly suggest supplementing with a quality probiotic to increase healthy microflora within the gut, support your skin microbiome, and keep your inner-ecosystem functioning optimally. When choosing a probiotic supplement, look for a high-quality product with an effective combination of probiotic strains. 9. Clean Up Your Diet The effects of diet on the skin can be subjective. Some people are naturally more sensitive to certain foods than others, so if you’re dealing with skin issues, try omitting sugar, dairy, and processed foods to see if that makes a difference. Aim to fill your plate with nutrient-dense, clear skin supporting, antioxidant-rich options like blueberries, kale, spinach, and dark chocolate. 10. Move Your Body Growing evidence suggests that exercise may be responsible for flushing out toxins and brightening your complexion. How so? Physical activity increases blood flow throughout the body, bringing vital oxygen, nutrients, and minerals to the skin. Any movement counts, but low-impact exercises like yoga, tend to yield the best results. 11. Detox Your Skin Care Routine Much of what you put on our skin is absorbed by the body and transported to your organs. That means while you’re trying to look good on the outside, you may be poisoning yourself on the inside. It’s important to always read ingredient lists. Also, aim to use natural products without “fragrance” and free from aluminum, formaldehyde, oxybenzone, parabens, polyethylene glycols, and phthalates hidden in the walls of plastic containers. 12. Get Your Vitamin D Vitamin D supports skin cell growth, repair, and metabolism. Optimize your levels by spending 10 to 30 minutes a day exposing your face, arms, and legs to the sun, without sunscreen. If you burn easily, start with just 5 minutes and incrementally increase your time in the sun. Are your skincare habits helping or hurting you? What else do you want to know about skin health? If you’ve struggled, or are currently struggling, with skin issues, let us know what worked and what didn’t. Please share your experiences and insights in the space below. At BrainMD, we’re dedicated to providing the highest purity nutrients to support your brain health and overall well-being. For more information about our full list of supplements, please visit us at BrainMD.
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Some of the Best Exercises to Strengthen Your Joints
Over time, have your joints stiffened and become painful? Many people experience joint pain, especially while exercising. If you’re looking for ways to protect your joints while working out, keep reading… Joint Care Basics: How to Strengthen Your Joints As You Age Don’t Stop Exercising Exercise is vital to building stronger joints, so one of the worst things you can do is to stop working out (unless you’re experiencing intense joint pain or are recovering from a knee, hip, or other joint surgery). Without a consistent exercise regimen, your muscles can become weak and flabby and your joints can become stiff and brittle. It’s okay to ease off your full routine while the pain persists, but once your body has recovered, gradually return to normal workouts. Stay Hydrated It’s vital to stay properly hydrated while exercising. Drinking water helps to prevent muscle cramping and lubricates your joints. Additionally, drinking water can help your muscles stay strong. Remaining well-hydrated enables your muscles to work longer and harder before they feel tired, and this will help you build muscle. Fantastic Fatty Acids The omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) have a wide range of profound health benefits, from supporting heart and joint health to promoting healthy cognition and mood. Omega-3s play a crucial role in regulating the body’s healthy inflammatory responses, which reduce the chances of having problems with your circulation, joints, and other organs. Vitamin C and Collagen Collagen is a family of large proteins that provide strength to the body’s connective tissues. Collagen is a major structural component of this connective tissue “glue” that holds our cells in their assigned locations within our tissues and organs. Since the body needs vitamin C to make collagen for healthy circulation, skin, joints, bone and other hard tissues, and all the body’s organs, it’s recommended to supplement with a 1-2 gram daily dose of high-quality vitamin C. High-absorption Curcumin Curcumin (a mixture of 3 highly beneficial curcuminoids), from the turmeric root, can be excellent for joint health. However, turmeric powder is very poorly-absorbed. There are high-absorption curcumin supplements available, but before trying one, make sure the product has improved joint health in clinical trials. Worst Sports for Joints Seriously consider avoiding these joint unfriendly sports (especially if you’re already dealing with joint pain): Basketball Football Rugby Long-distance running Racquet sports (tennis, squash, racquetball) Any sport where you kick a ball, run at high speeds or make rapid directional changes can be punishing to the joints. Now that we’ve looked at some sports that are bad for the joints, here are a few activities you might consider if you suffer from joint pain… Best Low-impact Exercises That Will Help Protect Your Joints 1. Walking 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. Walking doesn’t require practice or any special ability, yet its health benefits are numerous. Besides trimming your waistline, walking can help: Enhance your mood Increase blood flow Lower blood pressure Improve blood sugar regulation Lower unhealthy high levels of LDL cholesterol Raise HDL cholesterol to higher, more healthy levels Help you stay fit and strong Beginners should start on a level path and walk for 15 minutes, 3-5 times per week. Once that routine becomes comfortable, try picking up the pace, extending the duration, or choosing a more challenging course to take your walks to the next level. 2. Swimming As a low-impact sport, swimming is very good for your health. It improves the body’s use of oxygen and increases lung function. Swimming is one of the only workouts where you can burn calories, boost your metabolism, and firm up many muscles in your body without putting stress on your joints. Your joints are fully supported, so you don’t have to worry about sustaining the kind of injuries that can come from jogging or other high-impact sports. Swimming is extremely beneficial for those with joint problems because, while in the water, you’re non-weight bearing. Depending on how fast you swim, you can burn anywhere from 500-600 calories an hour. Doing the breaststroke for 30 minutes can burn almost 400 calories. 3. Rowing Activities like canoeing, kayaking, and rowing are considered low-impact sports. Since movements made during these activities are fluid and cyclical, they’re easy on your joints. These water sports exercise the upper body and core, so the hips and knees are spared excessive joint strain. You can also find a rowing machine at your gym or fitness center for the same low-impact, but heart-pumping exercise. Best Indoor Exercises for Joints In addition to the outdoor activities listed above, you can do stretches and flexibility exercises at home. Though there are literally hundreds of joint mobility exercises you can try, here are just a few (demonstration videos for each of these can be found online): Arm circles Leg extension Lunges Seated row Shoulder press Step-ups Squats Before beginning any exercise or physical activity, be sure to properly warm up by doing basic stretches like these. [wc_box color="inverse" text_align="left”] Bottom line: physical exercise is perhaps the single most important thing you can do to keep your brain and body health. Exercise is a great way to feel better, stay healthy, and just have fun. As a general goal, aim for at least 30 minutes of some form of physical activity every day. If you’re looking to lose weight, you may want to extend the duration and increase the intensity of your workout sessions. Putting these tips into practice can help strengthen your joints and reduce joint pain so you can stay active and enjoy a brain-healthy life. [/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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Healthy Ways to Make Your Veggies Taste Good
“If vegetables tasted like chocolate, I’d be the healthiest person in the world.” You’ve probably heard a similar comment at some point in your life. Intended to make light of poor eating habits, this statement reveals that many people aren’t eating enough vegetables. And that’s no laughing matter. Dangers of a Low Vegetable Diet Dietary intake of some leafy-green vegetables has declined by at least 40% in the last four decades due to changes in food harvesting and processing, water purification, and overall dietary habits. As a result of these and other factors, many in our society aren’t eating enough vegetables each day. Instead, they’re subsisting on the standard American diet (SAD), which contains excessive amounts of sodium, refined sugars, omega-6 fatty acids, trans fats, and calories. The ramifications of not eating enough vegetables are serious, and we’re seeing the alarming results every day in our country. Failure to get the necessary nutrients from vegetables can lead to a host of physical and mental problems. These include cardiovascular and blood flow issues, memory and focus challenges, serious weight problems, gastrointestinal complications, organ failure, hormone imbalance, and even vision troubles. Benefits of Eating Vegetables Vegetables are rich in nutrients, high in fiber, and low in calories. You probably knew that. But did you know that eating vegetables may make you happier? Scientists from Dartmouth College and the University of Warwick conducted a study and found that the psychological well-being of the 80,000 participants rose with the number of daily servings of fruits and vegetables.¹ Vegetables, such as spinach, kale, collard greens, bell peppers, and squash, have tremendous health benefits. They provide an enormous array of vitamins, minerals, flavonoid antioxidants, anti-free radical carotenoids, and many other substances that promote good health. Plant foods can help balance healthy inflammatory response and have many other beneficial effects that lower your exposure to the brain, heart, blood pressure, blood sugar, joint, and gastrointestinal problems. So, if you’re looking to add more nutrient-rich plant foods to your diet, here are several simple ideas on how to make your veggies taste good and add some zest to your meals… 7 Veggies and How to Make Them Taste Great (Even to Picky Eaters) Brussels Sprouts Though not the most universally appreciated vegetable, Brussels sprouts are extremely beneficial for you. Like cruciferous vegetables, Brussels sprouts are rich in fiber, vitamins A, C, and K, and manganese. They’re also a low-calorie food. Prep Tips: Brussels sprouts can be prepared in a variety of ways (in the oven or on the grill) and you can add garlic or natural seasonings to enhance their flavor. Also, if you’re looking for a way to jazz up your salad, add Brussels sprouts as a tasty topping. Spinach There’s a reason why Popeye the Sailor gets a boost in strength and energy from eating spinach. This nutrient-dense vegetable is high in protein and fiber and is loaded with vitamin A, potassium, folate, and magnesium. Raw spinach is so nutritious, some people believe it contains bliss-enhancing nutrients. Prep Tips: Substitute your usual lettuce with spinach in a salad, on a sandwich, or in a smoothie to increase your energy and vitality. Results from eating spinach probably won’t be as dramatic as those observed with Popeye, but you might be surprised at how good it makes you feel. Broccoli and Cauliflower Broccoli and cauliflower belong to the brassicas plant family. Brassica vegetables have sulfur-containing substances called glucosinolates that may help boost glutathione (a powerful antioxidant) in your body. Brassicas can help your liver, which aids in the body’s detoxification process. Benefits of these two brassica vegetables: Broccoli provides fiber, folate, vitamins C and K, and the minerals iron, potassium, and manganese. Cauliflower is high in fiber and vitamin C. Prep Tips: Make sure to have some raw crudités available as a snack or an appetizer before a meal. You can also sauté broccoli or cauliflower in some walnut oil for a delicious side dish. Whenever you have a craving for mashed potatoes, try this mouthwatering recipe for Cauliflower Garlic Mashed Potatoes. Asparagus Asparagus generates energy for your brain and body and is an incredible source of fiber and folate. It’s also an excellent source of vitamins A, E, and K, and provides generous amounts of phosphorus, iron, and chromium. Prep Tips: Many people eat asparagus raw, steamed, in a salad, or grilled as a side. For a delicious treat, try lemon and garlic roasted asparagus. Squash There are many varieties of squash, including acorn, butternut, pumpkin, spaghetti, and winter squash. Butternut squash is especially rich in L-tryptophan, an essential amino acid that’s vital for a number of metabolic functions. Squashes provide vitamins B1, B3, B5, B6, and folate, vitamin E, potassium, and manganese. Prep Tips: Just as there are many varieties of squash, there are numerous ways to prepare it. Serve cinnamon roasted squash as a side dish or make a delectable squash soup. Kale Kale is also a brassica crucifer and was a wildly popular vegetable in the late 90s and 2000s. However, America’s love affair with the leafy green has diminished in recent years, which is a shame. Kale provides the body with sulforaphanes, which are crucial for detox, and is also high in vitamins C and K, as well as calcium. Prep Tips: Though typically associated with salads, kale can be prepared in many ways, including cooked and boiled, in a soup, or as snack chips. Try this delicious recipe for Clever Kale Slaw. Mushrooms Okay, so technically mushrooms aren’t vegetables (they’re fungi, shh!), but they offer many health benefits. Whatever variety you choose – shiitake, maitake, reishi, enoki, oyster or agaricus – mushrooms are a great immunity booster and can add many nutrients to your diet. Mushrooms contain beta-glucans (a unique category of large, branching, complex carbohydrates) that don’t affect blood sugar but remarkably enhance the immune system’s alertness against invaders. They also have ergothioneine,² a powerful antioxidant that doesn’t get destroyed during the cooking process and may enhance immunity. Prep Tips: Mushrooms can add flavor and texture to soups, salads, and veggie trays. Sautéed mushrooms make a flavorful (and filling) addition to entrees and vegetable dishes without contributing a lot of calories! The next time you’re in the grocery store, fill your cart with vegetables to help fuel your body and keep your brain active and healthy. And give these recipes and preparation tips a try. We hope you get a thumbs up from everyone in your 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. References: 1. Blanchflower, D. G., Oswald, A. J., & Stewart-Brown, S. (2013). Is psychological well-being linked to the consumption of fruit and vegetables? Social Indicators Research, 114(3), 785–801. https://doi.org/10.1007/s11205-012-0173-y 2. Kalaras, M. D., Richie, J. P., Calcagnotto, A., & Beelman, R. B. (2017). Mushrooms: A rich source of the antioxidants ergothioneine and glutathione. Food Chemistry, 233, 429–433. https://doi.org/10.1016/j.foodchem.2017.04.109
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6 of the Best Ways to Cut Down on Alcohol
How pervasive is alcohol consumption in America? According to a 2018 National Survey on Drug Use and Health (NSDUH) by the U.S. Department of Health & Human Services, 70% of those 18 years or older reported they drank alcohol in the past year with 55.3% admitting they consumed alcohol in the past month. So, what’s the big deal? Alcohol is the leading cause of premature death and disability among people aged 15-49 years. A huge worldwide analysis published in 2018 in the prestigious journal Lancet concluded that the intake level for lack of harm was zero grams of alcohol per day. In the Lancet editorial accompanying that article, two experts compared alcohol-related harms with tobacco-related harms, and stated “These diseases of unhealthy behaviors...are the dominant health issue of the 21st century.” Strong words in the era of Ebola and coronavirus. In addition to the wreckage alcohol can create with relationships, careers and, of course, car crashes, alcohol also can lead to the tragic and untimely loss of life. In fact, accidents involving alcohol are the third leading preventable cause of death in the U.S. Alcohol’s impact on health is serious and significant: though well known to harm the liver, it also damages the heart, lungs and pancreas AND is a carcinogen (cancer-causing substance). It also can take a terrible toll on the brain. Alcohol and the Brain Alcohol use negatively affects the brain in a number of ways. Along with its even more toxic byproduct acetaldehyde, it readily enters the brain across the blood-brain barrier. Alcohol decreases firing in the prefrontal cortex, the part of the brain most involved with decision-making and good judgment. Long-term, it kills nerve cells not just within the brain but in the hands, legs, and feet, and elsewhere around the body. Alcohol also can disrupt sleep. It’s known to cause impaired absorption of vitamin B1 (thiamin), linked to major cognitive problems. Alcohol also dramatically inhibits absorption of other B vitamins including B3, B6, and folate. Alcohol also can interfere with the intake and absorption of vitamins A, D, E, and K and the minerals magnesium and zinc, all of which are essential for health. Alcohol increases the metabolic demands for nutrients, increases their loss from the body, and impairs their storage and utilization. Additionally, alcohol can predispose you to sugar abuse, stimulate your appetite, and prolong the time you sit during a meal, which can lead to continued eating even when you feel full. Alcohol plays tricks on your pancreas and can increase the production of insulin, which in turn can lead to low blood sugar levels. The Incredible Shrinking Brain Alcohol’s frequent use is associated with lowered brain volume. The functional consequences of this effect can be life-altering in their scope. A long-term study that appeared in Archives of Neurology tracked brain volume in 1,839 adult subjects for at least 28 years. It found that the greater the reported weekly alcohol consumption, the lower the brain volume, in both men and women. Heavy drinkers (15 or more drinks per week) were the worst affected, but light drinkers (1-7 drinks per week) were no better off than moderate drinkers (8-14 drinks per week). It’s a similar story for young people, including adolescents: consuming 1-2 drinks daily was linked to loss of brain volume over time, in the prefrontal and other cortex zones, the white matter, and the cerebellum. Functionally, their judgment, behavioral control, learning and overall cognition was likely to be impaired. Are You in a CAGE? Recognizing if your drinking is a problem isn’t easy. For many people, dependence creeps up slowly, and the changes are hard to notice. To help you determine if your drinking is out of control, take the following quiz. This questionnaire, called the CAGE assessment, has been used for decades: Have you ever felt you should Cut down on your drinking? Have people Annoyed you by criticizing your drinking? Have you ever felt bad or Guilty about your drinking? Have you ever had a drink first thing in the morning as an Eye-Opener to steady your nerves or get rid of a hangover? If you answered yes to two or more of these questions, you may have a drinking problem. Excessive drinking can be a serious issue. Since it’s recommended to limit your intake of alcohol, or avoid it altogether, here are some simple strategies for curbing or halting your alcohol consumption… 6 Ways to Help You Cut Down on Alcohol & Boost Your Brain Health 1. Alternative Beverages Sometimes it isn’t even an emotional trigger, but the sight or smell that makes you crave alcohol. A good strategy is to be prepared with a healthy alternative before you’re tempted to drink. If you’re invited to a meal or party where you know alcohol will be served, consider bringing your own non-alcoholic beverage. This will help ensure that you don’t drink, or drink too much, at the gathering. 2. Vigorous Exercise Exercise is a great way to increase your feel-good neurotransmitters, such as serotonin and dopamine. A brisk walk or jog can increase blood flow to your whole body. Also, you can do coordination exercises like ping-pong, dance or martial arts, which can help improve your balance, processing speed, focus, and energy. Physical activity can help fend off low mood, which may cause you to reach for an alcoholic beverage. 3. Just Say No Get into the habit of declining alcohol when it’s offered to you. If you find it difficult to turn down a drink in social situations, ask a friend to back you up. If you both agree not to indulge and hold each other accountable, it will help you stick to your plan of drinking in moderation, or not at all. 4. Stress Management Anything stressful can trigger certain hormones that activate your cravings, making you believe that you NEED another drink. To help reduce stress, utilize techniques like: Deep breathing Hypnosis Neurofeedback Meditation Journaling 5. Drink Tea Drinking a cup of warm tea can help relieve stress and lift your spirits. Many teas are low calorie, sugar-free, high in antioxidants, and low in caffeine. Ginger tea may help with reducing the effects of nausea and mild dizziness. This can be a big help if you’re suffering from the effects of consuming too much alcohol the previous night. Whenever you’re tempted to have a drink, try to condition yourself to grab a cup of tea instead. 6. Strong Connections Social connections are incredibly important to your overall health and well-being. Spending time in a community of like-minded people is a wonderful way to boost your bliss hormones, such as oxytocin. Since the health habits of the people you spend time with can have a dramatic impact on your health, surround yourself with people who are happy, upbeat, and kind…and who won’t tempt you to overindulge in drinking alcohol. These are just a few ideas for how to cut down on alcohol consumption. If this part of your life has become a problem, it’s a good idea to seek out the help of a support group or a medical professional trained in this area. 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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A Beginners Guide To Yoga | 3 Things You Need To Know Before Unrolling Your Mat
Yoga, a 5,000-year-old ancient practice and discipline stemming from India, has become increasingly popular among today’s busy society. In fact, the number of people practicing yoga in the U.S. rose by nearly 50 percent between 2012 and 2016. Just last year, the Global Wellness Institute crowned yoga the world’s “most popular workout.” While people often associate all types of yoga with Hatha yoga, the practice of physical yoga postures (asana), there are many other types of yoga rooted in breathwork (pranayama), spirituality, or meditation. Today, millions of people use yoga to improve their quality of life, relieve stress, increase vitality, promote physical well-being, and enhance mental clarity. For many, yoga provides a necessary retreat from their increasingly busy lives. If you are new to yoga or just starting out, here are 3 things to know before unrolling your mat. A Beginners Guide to Yoga: 3 Things You Need to Know Before Unrolling Your Mat 1. Yoga is for everyone. Whether you’re young or old, and regardless of your physical ability, the benefits of yoga extend far beyond the mat. While it can be intimidating to start something new, beginning a yoga practice is a great way to jumpstart your health and improve your quality of life. 2. Yoga provides physical and mental benefits. From improved sleep to stress reduction, maintaining a regular yoga practice can provide a number of physical and mental health benefits, including: Physical Benefits of Yoga Increased flexibility Improved and balanced metabolism Increased strength, muscle tone and athletic performance Injury prevention and improved posture Increased cardiovascular and circulatory health Healthy weight management Increased energy and vitality May decrease chronic pain and lower inflammation Better digestion Enhanced quality of sleep Mental Benefits of Yoga Calms your nervous system Decreased stress Lessens the symptoms of anxiousness Improved mood Improved focus Promotes a sense of inner peace Improved relationships Encourages self-care 3. Yoga can suit your unique needs. Like vitamins, yoga isn’t one-size-fits-all. There are numerous types of yoga and hundreds of different styles of practice. Whatever your starting point, you can find a class to suit your needs. What Are the Different Types of Yoga? If you’re up for a physically challenging practice, we recommend trying a vinyasa, Ashtanga, power, or Bikram yoga class. Vinyasa Yoga Vinyasa is a dynamic type of yoga that synchronizes movement with breath. Vinyasa classes are commonly referred to as “flow classes” and have become incredibly popular in recent years. Vinyasa yoga classes are usually different each session. Ashtanga Yoga Like vinyasa, Ashtanga yoga places a strong emphasis on movement and breath. However, unlike vinyasa style classes that vary each time, Ashtanga classes go through a series of fast-paced and physically challenging poses practiced in the same order. In traditional Ashtanga style classes, you can only move onto the next pose or series of poses after you’ve achieved the previous one/s. Power Yoga An offshoot of Ashtanga, power yoga is a vigorous fitness-based vinyasa style practice that syncs breath with movement. These classes can be different each time and are recommended for anyone looking to break a sweat. Bikram Yoga Commonly referred to as “hot yoga,” Bikram consists of a series of 26 poses repeated in the same order for 90 minutes. Bikram yoga is often practiced in a room heated to 105°F (40.6°C) to help sweat out toxins. If you prefer something more relaxing, we recommend trying Iyengar, yin or restorative yoga. Lyengar Yoga Lyengar yoga combines standing and seated postures focused on anatomy, alignment, and posture. This type of yoga is ideal for someone looking to improve their range of motion. Poses are normally held for long periods and often modified with props for support and precision. Yin Yoga This gentle style of practice is intended to help you sit longer and more comfortably in meditation by stretching connective tissue around the joints (mainly the knees, pelvis, sacrum, and spine). Typically, poses are held for 3 to 5 minutes or longer. Restorative Yoga Similar to yin yoga, restorative or gentle yoga is a helpful practice for anyone living with chronic pain, dealing with injuries, or feeling overly stressed. Gentle poses are held for an extensive amount of time (usually 10 minutes or more) and can incorporate the use of props like blankets, bolsters, and straps for added comfort and support. If you’re looking for a happy medium between physically demanding and relaxing routines, try Hatha yoga. Hatha Yoga Like Ashtanga, vinyasa, and power yoga, hatha yoga combines a series of yoga poses and breathing techniques to align and calm the body and mind in preparation for meditation. While classes are commonly slower-paced and poses are held for a longer period, Hatha classes can be physically demanding. One of the benefits of yoga, as has been detailed above, is that there are many types you can try. If you select a form of yoga that isn’t right for you, pick a different one. With so many variations to choose from, you’re sure to find at least one kind of yoga that nourishes your mind, body, and spirit. At BrainMD, we’re dedicated to providing the highest purity nutrients to support your brain health and overall well-being. For more information about our full list of supplements, please visit us at BrainMD.
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How to Improve Your Mood This Winter Season
Winter is here. While some people are energized by the crisper air and winter activities, others may experience a downturn in mood and energy during this season. There are several reasons why the winter months can negatively affect a person’s thoughts and feelings. Due to colder temperatures and inclement weather, the tendency for many people is to stay inside where it’s warm and hunker down for the winter. Spending more time indoors can create physiological changes in the brain, which can have a significant impact on attitude and outlook. Also, getting insufficient sunlight can trigger the winter blues. Signs of Winter Low Mood Many people deal with low mood during the winter months. Whether initiated by the demands of work, relationship challenges or excessive stress, anxious or depressive thoughts can come on without warning. Low mood can contribute to adverse physical consequences and can also lead to possible mental health concerns. The signs of winter blues may include: Negative or guilty thoughts Mental fogginess Purposefully avoiding social interaction Overeating and emotional eating Periods of low appetite Difficulty with concentration and memory Since many people dismiss these issues as just feeling down, they may not get the help they need, which can result in serious mental or emotional difficulties. Low mood can also be brought on by nutrient deficiencies. Here’s a look at two common mood problems that can occur during the winter and some of the best ways to overcome them… Winter Mood Challenge #1: Vitamin D Deficiency The body needs sunlight to make vitamin D. Getting necessary amounts of vitamin D can be particularly challenging during the winter season when there are fewer hours of sunlight and the sunlight itself is less intense. Vitamin D converts to a hormone important for a variety of important life functions, and not having enough can lead to mental and physical health problems. The lower your vitamin D levels, the more likely you’ll be to feel blue rather than happy. Low levels of vitamin D have been associated with higher incidences of anxiousness and mood issues. Our Recommendation: Vitamin D3 5000 BrainMD’s Vitamin D3 5000 provides sufficient vitamin D3 to raise your tissue levels into a healthy range within a short time period while being safe to take long-term. Clinical research has established that taking this safe dose of vitamin D3 daily works better than taking high doses every few weeks or getting a very high dose by injection. Intensive clinical and scientific research continues to make incredible discoveries about this vitamin-hormone and its impact on optimism, physical health, and overall well-being. In the past two decades, researchers have confirmed its favorable effects on healthy gene regulation, calcium metabolism, cell growth control, hormone balance, and coping with stressful challenges. Vitamin D3 promotes: healthy mood immune response cognitive function cardiovascular health muscle and bone strength overall brain health The current U.S. Daily Value recommendation is 400 IU, but experts agree this is well below the physiological needs of most individuals and suggest 2,000-10,000 IU daily. BrainMD’s Vitamin D3 5000 can rapidly raise your levels on just one soft gel a day. Winter Mood Challenge #2: Low Serotonin The human brain naturally produces a neurotransmitter called serotonin. Serotonin plays many important roles in the brain’s functioning and is involved in maintaining positive mood and optimism, self-confidence, and even healthy appetite and social engagement. The winter months tend to keep people indoors, which can lead to weight gain, low energy, negative mood and a falloff in serotonin brain activity. As the neurotransmitter that plays a vital role in mood, serotonin decrease is often linked with an increase in depressive thoughts and feelings. Our Recommendation: Serotonin Mood Support Taking BrainMD’s Serotonin Mood Support can help correct stress-related nutritional deficiencies, help curb emotional eating, and support positive mood. It can help you handle the ups and downs of life with more composure. This formula includes: Vitamin B6– Vitamin B6 is fundamental to healthy brain function. It’s also an essential cofactor for enzymes that make serotonin and other key transmitters. It works in harmony with methylfolate and methyl-vitamin B12 to support the brain’s structural brain maintenance and functional efficiency. Methylfolate– Methylfolate is pre-activated folate, and is the body’s most readily utilized form of this B vitamin. It’s better utilized than folic acid, which is a manufactured substance not found in nature. Many people cannot efficiently convert folic acid into usable folate (methylfolate). Methyl-cobalamin– the body’s most readily-utilized form of vitamin B12, is paired with methylfolate to help ensure the brain has sufficient methyl to make melatonin (our sleep hormone) and has the biochemical tools for renewing and maintaining its nearly 200 billion cells. We avoid using cyano-cobalamin, which contains toxic cyanide. Saffron– The world’s most expensive spice, saffron has a long history of being used to induce happiness. Saffron concentrated extracts have consistently improved mood, stress, and other mental functions in many clinical trials. Lifestyle habits such as seeking out healthy foods rich in tryptophan, and taking a dietary supplement like Serotonin Mood Support can work together to help boost your optimism this winter season. Improve your mood with pure nutrients and safe, clinically validated herbals backed by science to help clear and calm your mind. BrainMD’s mood-enhancing supplements help you feel happier, calmer, and less anxious naturally. 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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Is Diet Soda More Dangerous Than Sugar-Sweetened Beverages?
Artificially sweetened diet soda is widely used as a low or zero-calorie alternative to regular sugar-sweetened beverages. While it may seem like a healthier choice, a growing body of evidence shows that artificially sweetened diet sodas aren’t any better than their regular sugar alternatives. Although diet soda may offer a short-term reduction in calories, artificial sweeteners commonly found in diet sodas – like aspartame, sucralose, saccharine, neotame, advantame, and acesulfame potassium-k – have been linked to serious health problems and can be toxic to the brain. In fact, studies show that individuals who drink diet soda regularly are more likely to have chronically high insulin levels, compromised gut microbiomes, and nearly double the risk of developing metabolic syndrome (a cluster of conditions that occur together, increasing your risk of heart disease, stroke and type 2 diabetes) than those that don’t. So, is diet soda actually more dangerous than sugar-sweetened beverages? Let’s take a closer look. The Scoop on Sugar It’s no secret that Americans love sugar. According to researchers, the average American consumes 140 pounds of sugar a year, much of it in the form of sugar-sweetened beverages like energy drinks, juices, and soft drinks. Despite our excessive sugar intake, there is mounting evidence that sugar is toxic…even lethal. Excessive sugar intake, which has been linked to diabetes, heart disease, and cancer, is responsible for 35 million deaths a year globally. The Problem with Sugar High in Calories, Low in Nutrients Sugar is 99.4 to 99.7 percent pure calories with no vitamins, minerals, fats, or proteins – just simple carbohydrates that spike blood sugar, followed by an insulin response and subsequent sugar crash. In other words, sugar produces inflammation in your body, increases erratic brain cell firing, and sends your blood sugar levels on a roller-coaster ride. How Sugar Affects Your Body When we ingest sucrose, the sugar we find in processed foods like white flour, white bread, cookies, candy, cake, muffins, crackers, chips, energy drinks, sodas etc., it enters the bloodstream very quickly, wreaking havoc on our blood sugar level – first pushing it sky-high – causing excitability, nervous tension and hyperactivity, then dropping it extremely low causing fatigue, weariness and exhaustion. Low blood sugar levels are associated with overall lower brain activity, which means more sugar cravings and ultimately more bad decisions. Sugar Addiction is Real Much like cocaine, alcohol, and nicotine, a diet loaded with sugar can generate excessive reward signals in the brain which can override one’s self-control and lead to addiction. Unfortunately, contrary to what popular marketing efforts would have you believe, artificial sweeteners are also bad for your health. Beware of Artificial Sweeteners Research indicates that artificial sugar substitutes: Dangerously alter our gut bacteria and can lead to obesity. Contribute to chronically high insulin. (Elevated insulin levels can increase your risk for Alzheimer’s disease, heart disease, diabetes, metabolic syndrome, and other health problems). Desensitize your taste buds so that naturally sweet things such as fruits and vegetables, are no longer satisfying. Have been linked to several adverse skin reactions like numbness of the skin, swelling, inflammation, rashes, and hives. May lower your metabolism. Wreak havoc in your brain. Sweeter Alternatives If you want to avoid sugar and don’t want the damage that comes from artificial sweeteners, there are better, healthier options to consider. If you’re craving a little sugar in your coffee or tea, reach for natural sweeteners like raw honey, coconut sugar, or yacon. Although sugar is sugar and we recommend using it sparingly, in their raw and natural state, these are much healthier choices than their refined counterparts and include vitamins, minerals, antioxidants, and fiber. If you’re looking for lower-calorie options, try monk fruit powder, erythritol, or unprocessed stevia. Monk Fruit Powder Monk fruit powder is a natural low-calorie sugar alternative, derived from the monk fruit plant. Also known as Luo Han Guo, monk fruit is a sweet melon native to southeast Asia. Monk fruit gets its sweet taste from naturally-occurring antioxidants known as mogrosides. Only a small amount is needed to sweeten food or drinks. Erythritol Erythritol is a sugar alcohol that comes in crystals or powder form. It’s calorie-free and doesn’t cause blood sugar or insulin levels to spike. (Note: Be aware that sugar alcohols, such as Xylitol and Maltitol, may cause GI distress.) Unprocessed Stevia Although unprocessed stevia is 200-300 times sweeter than sugar, it does not impact blood sugar levels the same way sugar does. Some evidence even suggests that this powerful plant extract may stabilize blood sugar, but more research is needed. (Note: If you take medication for blood pressure or diabetes, talk to a healthcare provider before using stevia.) Looking for a sweet, safe, pick-me-up solution for your 2 pm energy crash? Try Brain Boost On The Go. It includes L-Theanine to enhance focus and attention, vitamin B6, B12 & Folate (major players in mental energy, metabolism, and proper nerve function), and antioxidant-rich berries, this small but mighty stevia-sweetened power pack will calm your nerves and boost your energy so you can beat that afternoon slump and tackle everything on your to-do list. At BrainMD, we’re dedicated to providing the highest purity nutrients to support your brain health and overall well-being. For more information about our full list of supplements, please visit us at BrainMD.
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Here's How to Have a Healthy Brain at Any Age
Though it sounds like a slogan, it’s absolutely true: It’s never too late to start working on brain health. That said, the strategies for how to optimize your brain will vary depending on several aspects, not the least of which is how many years you’ve lived on planet Earth. No matter what season of life you’re in, here are some useful health tips for those aged 20 to 120… How to Optimize Your Brain Health at Any Age The Roaring 20s If you’re in your twenties, chances are you’re healthy, full of energy, and always up for an adventure. Aging and retirement are probably the furthest things from your mind. During this decade, you might go to college, begin an entry-level job, travel the world or get married and start a family. With so many options, this is a pivotal decade for establishing healthy routines that can impact the rest of your life. At this stage of life, making good decisions regarding your health will pay dividends in the future. The temptation at this age is to feel invincible, which can lead to overindulgent behaviors, such as smoking or vaping, drinking too much alcohol or experimenting with drugs, as well as other extreme activities that can harm the body and brain. It’s recommended that people in their twenties should: Maintain a healthy weight/eat a healthy diet Get aerobic exercise Regularly have their blood pressure, vitamin D, and cholesterol/glucose levels checked Take a high-quality multivitamin and a fish oil supplement The Responsible 30s Sometimes the seemingly limitless capacity of the twenties extends into the thirties. However, many people begin to experience changes as they move deeper into this decade. Energy can begin to wane, health problems may develop, and that giddy feeling of being able to accomplish anything you want is tempered by the reality that you may have lost a step. New responsibilities also may crimp your style: establishing a career, being a good parent, paying off student loans, etc. Physical and mental health may begin to take a back seat to work and family responsibilities. These pressures can cause some to seek out unhealthy coping mechanisms, which may include alcohol, drugs, unsafe sex, and gambling. It’s recommended that people in their thirties should: Continue all their good health habits from their 20s Annually get checked for skin cancer Be even more vigilant in managing their weight Know their important health numbers Self-examine breasts (women) or testicles (men) for lumps or swelling Take high-quality multivitamin and fish oil supplements, vitamin D3 if necessary The Reality Check 40s This is the decade when the poor decisions and health habits of the earlier decades can have measurable negative consequences. Responsibilities at home and work will intensify during these years, sometimes making you feel overworked, run-down, and sleep-deprived. The leisure-filled 20s may be but a distant memory at this point. For many, the 40s are when physical and mental health take a noticeable decline. Maybe you’ve never had to worry about diet and exercise before, but this is when you really need to start watching what you eat and making sure you maintain consistent fitness. If you haven’t already quit smoking and drastically reduced alcohol intake, do it now! It’s recommended that people in their forties should: Continue all their good health habits from their 30s Get checked out for skin cancer and whatever diseases run in the family Be very careful to keep their weight under control Know their important health numbers, start a personal medical binder Have a doctor examine breasts (women) or testicles and prostate (men) Consistently check their blood pressure, cholesterol, and blood sugar Get tested for kidney and liver function and iron levels Take high-quality multivitamin, vitamin D3, and fish oil supplements The Reprioritized 50s This is the decade when many initiate a reset of their health. For most people in their fifties, the kids are out (or about to be out) of the house and it’s an opportunity to reevaluate priorities. This may result in downsizing…moving into a smaller house or condo. It might also mean traveling or revisiting long-forgotten hobbies, including those that give physical exercise like: hiking, bicycling, sailing, dancing, or horseback riding. This should be an active decade with an added emphasis placed on enrichment and self-care. Unfortunately, this is also the decade when weight, blood pressure, and cholesterol can become major health concerns. These individuals may also lose muscle strength, energy, and libido. Be sure to establish annual checkups with your doctor. It’s recommended that people in their fifties should: Continue all their good health habits from their 40s Intensify their overall dietary discipline Make sure to get aerobic exercise and do muscle toning Get regular checks for their heart, brain, eyes, and skin Begin a colonoscopy schedule to monitor bowel health Take high-quality multivitamin, vitamin D3, and fish oil supplements Take additional supplements for specific organ problems The Retirement 60s Many entering their sixties have grown-up kids with families of their own. During this post- “empty nest” period, many enjoy the extra free time, which can involve travel, new hobbies and spending time with the grandkids. Though many are choosing to retire later than the previous benchmark of age 65, most people will start slowing down at some point during this decade. Physical or health problems may bring about a slower pace of life. As much as possible, it’s vital to stay active at this age. It’s recommended that people in their sixties should: Continue all their good health habits from their 50s Get at least 30 minutes of aerobic exercise every other day Have their eyes checked regularly Know their important health numbers Get a flu shot and pneumonia vaccine; ensure safety Have bowel cancer screenings, bone density tests Have a doctor examine breasts (women) or testicles and prostate (men) Take high-quality multivitamin, vitamin D3, and fish oil supplements Have an integrative physician help them develop a comprehensive health program The Resplendent 70s (and beyond) From age 70 on, health can have an even more direct impact on lifestyle than the previous decades. That’s why it’s crucial to remain disease-free, stay mentally and physically active, and cultivate new friendships, since loneliness can be a major threat to health. Many use the added leisure time during retirement to see the world and check off items on their “bucket list.” As has been well documented, people of this age tend to have higher risk for problems with their heart, brain, and other organs. Muscle toning is important because frailty is a risk and falls can be devastating. A healthy diet, consistent physical activity, and developing new interests are extremely important to help fend off the approach of old age. It’s recommended that people in their seventies (and beyond) should: Continue all their good health habits from their 60s Get their daily physical exercise, such as from walking Keep their brains actively engaged, especially if they've retired from working Avoid shortcuts with meals and overall nutrition Continue seeing their physicians to monitor heart, skin, gut, joint health Get their eyes checked regularly Get flu shots and pneumonia vaccines if proven safe to use Continue with schedules for bowel cancer and bone density screenings Have a doctor examine breasts (women) or testicles and prostate (men) Take high-quality multivitamin, vitamin D3, and fish oil supplements Stay in close contact with their family doctor and inform them of any complaints Proper diet and exercise coupled with overall health maintenance and screening against disease can help preserve your brain and body over the long-term. Remember, it’s never too late, or early, to adopt brain-healthy habits that can benefit you the rest of your life. Here’s to a better brain and a better future. 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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What I Eat In A Day: According To A Brain Health Nutritionist
“What we eat impacts more than just our waistline. The quality of your diet directly impacts the quality of your life.” – Daniel G. Amen, MD Integrative mental health coach and Amen Clinics resident nutrition counselor, Zoe Davis, has a lot to say about food. With a master’s degree in Clinical Mental Health Counseling with an emphasis in Health Psychology, Zoe has had extensive post-graduate training in disordered eating behaviors, nutrition, and holistic obesity care. Her signature approach to eating focuses on total mind, body, and brain nourishment so that food doesn’t become a primary coping tool for dealing with psychological stressors. As a certified brain health coach for Dr. Amen’s popular brain health support platform, BrainFitLife, her real food philosophy is rooted in nutrient-dense ingredients, mental wellness, meal prep, balance, and accessibility. We recently sat down with Zoe to find out the top foods for brain health, how to stay healthy when you’re constantly on the go, and what a nutritionist eats in a day. Today, we’re taking a peek at what fuels her. BrainMD: What is your food philosophy? ZD: Eat real food that is recognizable in its original form as much as possible and be sure to eat plants at every meal and snack that you can. Attend to your psychological and emotional health so that food is not a primary tool to cope with emotional discomforts such as depression, discontent, anxiety, or loneliness. Three ingredients that should always be found in your fridge: Veggies (especially Brussels sprouts, broccoli, kale, sprouts, and lettuces), pasture-raised eggs, and sprouted almonds. Outside the fridge, I make sure I have jasmine green tea. What do you eat and drink in a typical day? Mornings: I start my mornings with green tea, usually jasmine green OR bulletproof coffee (half decaf coffee, MCT oil, grass-fed ghee) Breakfast is eggs with kale, mushrooms, onions OR protein smoothie with greens, unsweetened almond milk, hemp protein, frozen berries, MCT oil or coconut oil Afternoons: For lunch, a large salad (mixed greens, broccoli sprouts, radish, broccoli slaw, goji berries, dried chickpeas, pumpkin seeds, walnuts, hemp seeds), with chicken breast. Olive-oil, apple-cider vinegar, and garlic dressing OR wild salmon salad with purple cabbage, jicama, red bell pepper, vegan mayo and Mary's crackers or hemp bread (Happy Campers) Evenings: Dinner is usually made up of lentil and vegetable soup with a spinach salad and Doctor in the Kitchen Flackers OR veggie sauté with hemp tofu or tempeh with fresh ginger and coconut aminos with wild rice or quinoa After dinner: Herbal tea such as chamomile, vanilla, or licorice tea and/or piece of Lily’s dark chocolate with a couple of almonds. In the winter I like an occasional chocolate bone broth (grass-fed, organic) with almond or hemp milk. Yum! Snacks: Trail mix OR hemp bread (or other gluten-free whole grain bread) with almond butter or pumpkin seed butter With such a busy schedule, how do you stay on track? Meal prep, home-cooking, take-out? What are your secrets? I generally avoid take-out (so much plastic!), although occasionally I will get food from the hot bar at a health food store if I’m in a pinch. This is my idea of great fast food! But on a regular basis, the weekend is meal prep time for me. I have made it a habit to cut up veggies immediately after going to the market so I can easily add them to meals throughout the week. My favorite pre-made veggie mix is a chopped salad of tons of different veggies cut into small pieces for lots of variety in every bite. This usually consists of celery, carrots, broccoli stalk (slaw), radish, jicama, string beans, purple cabbage, bell peppers, and raw beets. I eat this with salsa as the dressing – it’s so delicious! I also typically prepare a meal to use for busier nights during the week or for quick lunches such as a pot of veggie/lentil or veggie/chicken soup, ground turkey with veggies, or a sheet of baked chicken breasts and a sheet of roasted veggies (Brussels sprouts, yams, asparagus, cauliflower, etc.) with coconut oil or avocado oil for adding to salads or having as leftovers during the week. I also mix up fresh fruit, primarily berries, and always prepare a trail mix for the week with different nuts and seeds, dehydrated coconut, dark chocolate, etc. Are supplements a part of your daily regime? Yes! My everyday supplements include vitamin D, omega-3 fatty acids, NeuroVite multivitamin, magnesium, vitamin C, and a multi-strain probiotic. Other supplements I take as needed, such as quercetin, n-acetyl cysteine, alpha-lipoic-acid, and herbal combinations for an oncoming illness. Name three ingredients you always avoid: Gluten absolutely, refined sugar in general but especially corn-syrup, and artificial sweeteners (aspartame, sucralose, saccharin, acesulfame potassium, etc.). What are the best healthy food options when you’re on the go? Trail mix: walnuts, tigernuts, pumpkin seeds, almonds, Brazil nuts, macadamia nuts, sunflower seeds, goji berries, hemp seeds, unsweetened dehydrated coconut, Lily’s dark chocolate chips or cacao nibs Celery or green apple slices and almond butter or walnut butter Raw veggies with hummus Organic seaweed snacks Dried chickpeas Blueberries with a handful of walnuts and/or unsweetened organic sheep yogurt Healthy or not, what’s your favorite food? Ask anyone who knows me well, and they will tell you that almonds are my favorite single food by far, but a meal that I love is pesto with zucchini noodles, mushrooms, and chicken, or curry-spiced sweet potato soup with veggies and chicken – totally amazing! If you could give readers just one piece of health advice, what would it be? Take an assessment of the areas of your life in which you have unmet nourishment (social, spiritual, psychological, biological) so that food, while it should be enjoyable, doesn’t become the primary outlet to meet needs other than for health and vitality. It is amazing when you are getting your needs met through other means (making friends, meditation, therapy, group connection, community contribution) how much less you will eat because you are bored, sad, anxious, angry, lonely, etc. This approach to nutrition makes “will power” much less necessary! This is the ultimate ‘diet’: nourishment for your mind, body, and spirit goes far beyond food and when we move from that paradigm, changes to your nutrition habits become SO much easier. Connect with Zoe on the Brain Fit Life app or in-person at Amen Clinics. At BrainMD, we’re dedicated to providing the highest purity nutrients to support your brain health and overall well-being. For more information about our full list of supplements, please visit us at BrainMD.
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