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BrainMD: 10 Years as the Leader in Brain-healthy Supplements
As we celebrate our 10th Anniversary, we want to take this opportunity to thank YOU for supporting our company over the years. Without you, there would be no BrainMD. Now that we’ve reached the decade mark, we want to pause and reflect on our history, our unique positioning in the supplement industry and why we do what we do. Our Why At BrainMD, we realize the last thing the world needs is another line of high-priced, cheaply-made supplements. From the start, we’ve committed ourselves to providing ultra-pure, clinical-grade, ethically sourced dietary supplements that can supply you with the nutrients you need to lead a brain-healthy life. We believe in a whole person approach to physical and mental wellness. We’ve dedicated ourselves to helping people feel better by creating the highest quality, brain-healthy supplements and nutritional products on the market. The integrity of our work, and our belief in the importance of helping people, inspires our commitment to excellence. Solid Foundation One of the things that makes BrainMD unique is that we’re backed by the combined knowledge, clinical experience and guidance of a MD and a PhD. Our Founder: Daniel G. Amen, MD Dr. Amen is a double board-certified psychiatrist, clinical neuroscientist, brain-imaging specialist, and multiple New York Times bestselling author. He is the visionary behind Amen Clinics, Amen University, and the numerous products and services offered by BrainMD. Our Chief Science Officer: Parris M. Kidd, PhD Dr. Kidd earned his PhD at the University of California at Berkeley and has been active in integrative medicine for over 35 years. He has focused on the brain for over 25 years and has pioneered awareness of phosphatidylserine (PS), omega-3s and numerous other ingredients. Backed by Science Would it surprise you to know that many of the supplements in the marketplace today have little or no backing from human clinical studies? Our clinical research team incorporates the latest scientific findings into creating a wide array of specialized formulas that promote optimal brain function and brain-body integration. We want you to be as fully informed as possible. That’s why we’re committed to providing you with educational resources on the clinical research behind our products and the science that supports our choice of ingredients that comprise our superior grade nutritional formulas. Our supplements are formulated with exacting standards and are developed from numerous clinical trials and other studies published in peer-reviewed scientific journals. Brain Directed We recognize that the health of your brain¹ is central to your overall success. Feeding your brain properly is essential for optimal fitness and can be the first line of defense in preserving your mental and physical well-being.² With the use of brain SPECT imaging, Dr. Amen discovered that some prescription medications can damage the brain. He sought out non-toxic solutions for his patients and developed dietary supplement formulas targeted to memory, mood, focus, and other specific brain functions. Those early formulas were so effective, they eventually led to the creation of the first supplement company solely dedicated to brain health, BrainMD. Rigorously Tested Our products are developed to promote brain-healthy living, and their ingredients, combinations, and dosages are always grounded in science. During the formulation process, our product development team may be required to review hundreds of clinical trials and other scientific studies to make sure we’re aware of all the research relevant to the product. We work tirelessly to ensure that the ingredients (and the levels of each ingredient) in our products are shown to be both effective and safe. When it comes to ingredients, we know which ones to include in our products and which ones to leave out. We have stringent standards for selecting the raw materials for our products and work hard to verify that our ingredients are free of heavy metals, pesticides, solvents, bacteria, mold, glutens, sugar, egg, dairy, and any other unnecessary additives. Our ingredients undergo extensive testing to establish their identity, purity, and potency. We partner with the highest-quality manufacturers, which conform to the current Good Manufacturing Practices (cGMP) as required by the U.S. Food and Drug Administration (FDA). We use independent labs to further verify the manufacturer’s quality test results. You can be confident that with each serving you take of any of our products, you’re getting the nutrients promised on the label. Array of Products Over the last 10 years, we’ve developed products essential for everyone’s nutritional needs: our premium multivitamin, NeuroVite Plus Multivitamin, ultra-concentrated EPA and DHA fish oil, Omega-3 Power, and high-purity Vitamin D3 5000. Our line of 30 supplement products was developed to support a wide range of individual needs, including: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Brain support (supplement systems Brain & Body Power, Brain & Body Power MAX) Memory (Bright Minds Memory Multivitamin, Brain & Memory Power Boost, NeuroPS) Mood (Serotonin Mood Support, SAMe) Focus (Focus & Energy, Attention Support) Relaxation and stress (GABA Calming Support, Everyday Stress Relief) Sleep (Restful Sleep, Magnesium Chewables) Brain neurotransmitter balancing (NeuroLink, Tyrosine) Gut-brain health (ProBrainBiotics) Prenatal (Smart Prenatal) Children (Kids’ NeuroVite, Coromega Omega-3 Squeeze) Drink mix (Brain Boost On-the-Go) Plant-based protein powder (OMNI Protein – Vanilla and Chocolate) [/wc_box] BrainMD = Brain-healthy Supplements This extraordinary group of products is the only line of dietary supplements available today that is specifically developed to address the full spectrum of brain health concerns. As BrainMD moves into its second decade, we look forward to continuing to serve you while developing new products to help you enjoy all the benefits of a brain-healthy life. 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. Gorelick, P. B., & Sorond, F. A. (2023). What is brain health? Cerebral Circulation - Cognition and Behavior, 6, 100190. https://doi.org/10.1016/j.cccb.2023.100190 2. Firth, J., Teasdale, S. B., Allott, K., Siskind, D., Marx, W., Cotter, J., Veronese, N., Schuch, F., Smith, L., Solmi, M., Carvalho, A. F., Vancampfort, D., Berk, M., Stubbs, B., & Sarris, J. (2019). The efficacy and safety of nutrient supplements in the treatment of mental disorders: A meta‐review of meta‐analyses of randomized controlled trials. World Psychiatry, 18(3), 308–324. https://doi.org/10.1002/wps.20672
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Tana's Healthy Protein Pumpkin Bars Recipe
A classic fall favorite dessert with a much healthier twist and no-guilt! We are excited to show you just how delicious Chocolate Omni Protein is when you bake with it! Try this exclusive recipe for healthy protein pumpkin bars from The Brain Warrior’s Way Cookbook, co-authored by our founder and world-renowned psychiatrist Daniel G. Amen, MD. and NY Times bestselling author and widely respected health and fitness expert Tana Amen, BSN, RN. Visit Tana’s site for more great recipes, content, and information on their upcoming book launch. OMNI Protein Pumpkin Bars Recipe https://youtu.be/HAQfQqCj9Sk Ingredients: 1 cup organic pumpkin puree ½ cup almond butter ½ cup chocolate or vanilla protein powder (plant-based, sugar-free) ½ cup erythritol 1 teaspoon baking soda 1 tablespoon pumpkin pie spice 3 eggs- cage-free, all-natural 1 cup coconut or almond flour 1 cup rolled oats or grainless granola Optional: 2 tablespoons raw honey 1 teaspoon vanilla extract 1 ounce sugar-free, dairy-free chocolate, melted or chopped (can be used as a drizzle or as chunks) Preparation: Preheat oven to 350 degrees F. Spray a 9-by-11-inch pan with cooking spray, or line with parchment paper. In a large mixing bowl, use an electric mixer to combine pumpkin puree, almond butter, protein powder, erythritol, baking soda, spices, honey and vanilla, if desired. Add flour, oats and egg. Mix well, until thoroughly blended. Dough will be very thick. Press dough into pan, spreading until it covers the entire pan evenly. Make sure the center isn’t thicker than the corners. Spread batter evenly into prepared pan. Sprinkle with chocolate chunks if desired, or wait to drizzle chocolate sauce. Bake for 12 to 15 minutes or until a toothpick inserted comes out clean. While bars are baking, place chocolate in a microwave safe bowl if you wish to make a drizzle. Microwave for 15-20 seconds at a time, stopping to stir before microwaving for another 15-20 seconds. Chocolate should be thoroughly melted after about 45-50 seconds. If a thinner sauce is desired add a teaspoon of coconut oil while microwaving. After pumpkin bars have cooled completely, drizzle melted chocolate in zig zag lines across the pan using a small spoon. Refrigerate for 10 minutes to allow chocolate to set. Nutritional information per serving: 187 calories, 15.2g protein, 11g carbohydrates, 2.6g fiber, 1.3g sugar, 10.8g fat, 0.9g saturated fat, 34.9mg cholesterol, 45.5mg sodium
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Is the Health of Your Brain a Priority?
The war for your health 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. That’s why you must do everything you can to take care of your brain. Way of the 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 in an effort 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. If you’re ready to maximize your health, consider becoming a brain warrior. Brain Warrior Basics Every martial artist, athlete, or musician remembers how awkward it felt when they first started learning the basics of their craft. Gradually, the physical movements got easier until they became second nature. There’s no shortcut to success. It takes time for the brain and body to adapt and make new neuronal connections. Just as it is when anyone learns a new skill, becoming a brain warrior can feel a bit overwhelming at first. But the rewards of living a brain healthy life can have far-reaching implications for you and even future generations. 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 for those who want to excel at work and school and in their relationships. It’s also for those who want to leave behind a legacy of health rather than illness. If you want to become a brain warrior, here are 5 practical, natural ways to maximize your health… 5 Easy Steps to Becoming a Brain Warrior 1. Train Like a Warrior To be a warrior, you need to train like a warrior. The war for your health is very real, which is why you should stretch, train, exercise regularly, eat right, and prepare every day for the battles that lie ahead. Consistent training will prepare you for the obstacles you may face on your way toward optimal well-being. Maintaining a strong mind and body can help equip you to handle possible crises or health problems in the future. 2. Avoid Toxic Food Seems like everywhere you go (stores, schools, work, shopping malls, movie theaters, airports, ball parks, etc.), someone is trying to sell you food that is harmful to your health. The Standard American Diet (SAD) is filled with toxic foods that increase your risk for physical problems as well as issues with your focus, mood, and memory. Many of these unhealthy foods are: Highly processed Pro-inflammatory Pesticide sprayed Artificially colored and sweetened High glycemic Low fiber Laden with hormones Tainted with antibiotics 3. Find a Healthy Community Who you spend time with matters. Social connections can significantly affect your brain, mood, and physical health. The health habits of the people you spend time with can have a dramatic impact on your own health and habits. To maximize your health, surround yourself with people who are happy, upbeat, kind and who challenge you to be the best version of yourself. 4. Focus Your Mind Make time for yourself every day. Taking breaks for meditation and relaxation provides benefits for both your physical and mental health. Spending just 15 minutes alone, without distractions, may refresh your mind. Clearing your mind and slowing your breathing can help restore inner calm. Repeating simple words like “May I be safe and secure” can increase positive emotions and decrease negative ones. Loving Kindness Meditations (LKM) can reduce pain and improve other mental health challenges. 5. Get Nutritional Support One of the best ways to maximize your health is with brain directed supplements. At the foundation of every supplement regimen should be ultra-pure, clinically proven vitamins and nutrients that are essential for your health and can help improve energy, focus and memory. At BrainMD, we’re proud to recommend… Brain & Body Power MAX Brain & Body Power MAX is recommended for those who want a truly powerful dietary supplement system that provides superior memory and brain support nutrients.* It provides clinically significant levels of vitamins, minerals, omega-3s, herbal extracts and other nutrients that support, promote and enhance the brain.* This all-in-one supplement system makes it easy to stay healthy on the go with easy-to-carry packets for your purse or pocket.* Each convenient daily packet contains the same supplements as Brain & Body Power, plus 2 additional capsules of Omega-3 Power and 2 additional capsules of Brain & Memory Power Boost. For optimal benefit, we recommend taking 2 packets each day. Each packet of Brain & Body Power MAX contains: NeuroVite Plus (2 capsules) Over fifty vitamins, minerals and plant extracts (all in their most active forms) combine to give you the clinically proven groundwork for your supplement regimen in NeuroVite Plus Multivitamin.* NeuroVite Plus is also the only way to get Dr. Amen’s proprietary Brain Boosting Blend of brain-supporting nutrients. Omega-3 Power (2 capsules) To operate at peak performance, a healthy brain, heart, and body require plenty of omega-3s.* MAX gives you greater levels of EPA and DHA with its double dose of Omega-3 Power. It provides a much higher potency than the typical fish oil product and undergoes the most advanced purification process in the industry to ensure safety.* Brain & Memory Power Boost (3 capsules) Brain & Memory Power Boost contains brain directed nutrients, grounded in solid clinical science to support healthy brain and memory performance.* With its all-star lineup of potent ingredients, Brain & Memory Power Boost promotes the brain’s basic functions including its energy, connectivity, and overall performance.* At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Brain & Body Power MAX and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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One of the Best Ways to Maximize Your Health
Wherever they are in life, men want to be as healthy as they can be. But men's health is constantly vulnerable to the pressures of everyday life. Health requires life energy, most of which comes from foods. But the modern diet is falling way short. The U.S. Govt's Dietary Guidelines for Americans lists a number of nutrients that are being "underconsumed." Our foods are supplying lots of calories, but not enough nutrients to process these calories. A nutrient is a substance essential for growth and the maintenance of life. We use "macro" nutrients such as proteins, fats and carbohydrates from our foods as sources of energy ("calories") to sustain our bodies. We are equipped with thousands of enzymes to extract and utilize this energy, but to function they need an array of vitamins, certain minerals and other nutrients. When our diet lacks these "micro" nutrients our health is endangered. Ongoing surveys by scientists from the U.S. Centers for Disease Control and Prevention (CDC), working with academic centers, report that Americans' daily diets aren't providing enough of vitamins A, C, D, E, or choline; the minerals magnesium or zinc; or the cell building blocks omega-3 EPA+DHA. Nutritionists advise taking dietary supplements to get these nutrients we need to preserve our health. Think nutritional health insurance. Deficiencies of any of these nutrients cause health problems that threaten life itself. Most classic is vitamin C deficiency, scurvy, known since ancient times. The CDC reports that more than 4 in 10 Americans aren't getting enough vitamin C from their foods. Even worse, more than 9 in 10 don't get enough vitamin D or omega-3 EPA+DHA from their foods. Obtaining these and other nutrients from supplements is prudent nutritional health insurance. Best Supplements to Maximize Your Health Brain & Body Power MAX (MAX) is a dietary supplement system developed by BrainMD. MAX supplies all these vitamins and minerals lacking in the American diet, plus many other nutrients essential for health. In all, MAX supplies some 62 different substances known to support or improve men's health. Here are brief summaries of how they benefit men's various organ systems. Heart According to the CDC, heart disease kills 1 in 4 men. MAX provides magnesium, a mineral vital for healthy heart rhythm; 1 in 2 Americans aren't getting enough of this nutrient, which 300 of our enzymes need in order to generate and utilize energy. MAX also supplies coenzyme Q10 ("CoQ"), vital for the heart muscle to make energy and helpful for the muscle problems sometimes linked to cholesterol management. CoQ energizes the mitochondria, our cells' tiny energy factories. MAX also provides ALA (alpha-lipoic acid), ALC (acetylcarnitine), and PS (phosphatidylserine), all of which work with CoQ to enable the heart muscles' mitochondria to make life energy. The mitochondria also need all 8 of the powerful B vitamins that MAX provides, along with MAX's minerals such as zinc, selenium, manganese, chromium, calcium and the always-needed magnesium Blood Vessels Vitamins C and E from MAX give the blood vessels antioxidant protection against toxins (such as smoke from cigarettes, marijuana, air pollution, or other inhaled sources). Vitamins D3 and K2 are essential for controlling calcium, which otherwise can form hard deposits harmful to the blood vessels and the heart. All the B vitamins, but particularly B6, B12 and folate, help protect the vessels. Ginkgo, resveratrol and pterostilbene give added benefit. The omega-3 nutrients EPA and DHA are also vital for the blood vessels, and are dietary essentials because the body is very inefficient at making them. MAX supplies them as highly concentrated fish oil, sufficient to raise your Omega-3 Index to a range protective for your circulatory, heart and brain health (click here for how to track your Omega-3 Index). MAX's fish oil has no fish smell or taste and is screened against 250 possible contaminants. Brain The MAX supplement system combines 3 different BrainMD supplements, all designed to enhance brain function. First, there are capsules of NeuroVite Plus Multivitamin, the most versatile "multiple" available anywhere. Beyond its complement of vitamins and minerals, NeuroVite gives you brain-active nutrients you won't find in other multiples, such as PS, CoQ, ALA, ALC, lutein and zeaxanthin. To buy these separately would cost you twice the price of MAX. MAX's NeuroVite Plus capsules also supply folate as methyl-folate and not as folic acid, which doesn't occur naturally in foods. Methyl-folate is the body's naturally most active form, and Harvard physicians find it very useful for improving mood problems. NeuroVite Plus also provides methyl-vitamin B12, which is methyl-folate's natural biochemical backup, and not the cheap cyanide-B12 which is potentially toxic for men who smoke. Methyl-folate and methyl-B12 also help men (and women, and children) avoid the serious health consequences of a commonly inherited mutation, the C677T of the enzyme MTHFR (MethyleneTetraHydroFolate Reductase). Up to 1 in 4 individuals of certain ethnic groups have this mutation, which impairs folic acid utilization. These methyl forms bypass C677T and another 40-plus mutations of the MTHFR enzyme. MAX's second component is Omega-3 Power softgels, which deliver a whopping 2,880 milligrams of EPA+DHA, 10 times the power of standard fish oil or krill oil. This is what's needed to effectively raise the Omega-3 Index. Experts estimate over 90% of men are deficient in EPA+DHA, and men having problems with attention, memory, mood or behavior often have a very low Index. EPA+DHA are essential for brain AND body all through life. MAX's third component is Brain & Memory Power Boost capsules. Their 7 ingredients promote key brain functions. PS, the most proven memory nutrient, works closely with EPA+DHA to power the nerve cell connections ("synapses"). ALA and ALC power the brain's mitochondria. Ginkgo and vinpocetine promote the brain's blood flow, to deliver oxygen and the other nutrients. NAC (N-Acetylcysteine) supplies antioxidant power. Huperzine A supports the acetylcholine neurotransmitter system, important for attention and memory. All these are available in MAX as clinically proven "nutraceutical" ingredients. In 2011, Dr. Daniel Amen, founder of BrainMD, and his colleagues tested MAX in a comprehensive dietary-lifestyle-sleep-weight management program for retired NFL football players. Using SPECT imaging, they observed improved blood flow to the brain. They also documented improvements in memory, attention, information processing speed, and overall cognition. MAX has great potential to help men wanting better mental performance. Reproductive System The prostate helps prepare sperm to fertilize an egg. The healthy prostate has a lot of zinc, which it loads into the semen. Men lose a lot of zinc during sexual activity, and zinc deficiency is associated with reproductive problems. The CDC reports more than 12% of Americans aren't getting enough zinc. MAX provides zinc as glycinate, a well-utilized form, but many multiples have zinc oxide, which the body can hardly absorb and utilize. For humanity to survive, sperm have to be healthy. First, their genes must be intact and protected. They need zinc to stabilize their DNA and their genes, which, of course, are crucial for successful fertilization and pregnancy. Their genes are also regulated by methyl-folate plus methyl-B12. This is all part of "nutrigenetics" – the healthy regulation of gene activity by nutrients. The choline, biotin and acetylcarnitine in MAX are also nutrigenetic regulators. Second, the sperm cells need energy to swim to and penetrate the egg. For this they have huge mitochondria, which (as in all our other cells) need the CoQ, ALA and ALC in MAX. Third, sperm generate a lot of free radicals and need antioxidant protection. MAX supplies the antioxidant vitamins A, C, and E; zinc, manganese and selenium for antioxidant enzymes; and other antioxidants NAC, lutein, zeaxanthin, resveratrol, hesperidin, and pterostilbene. Healthy blood flow to the penis requires all the nutrients for blood vessel health, as previously summarized. Men's erectile issues are related to poor circulation elsewhere in the body, and all our blood vessels have practically identical nutrient needs. It shouldn't be surprising, then, that research links poor erectile function to poor brain blood flow. As it promotes healthy blood flow to the brain, MAX is also supporting healthy erectile function. Muscles Our muscles – both the "voluntary" types that we can consciously work and the "involuntary" types that work our heart, digestive and other internal organs – contract then relax based on calcium (tiny amounts) and magnesium (a lot). But also they need all the nutrients that the heart muscles need, all the nutrients supplied by MAX. We can consume lots of protein powder for workouts, but without MAX's fundamental nutrients we may not build muscle. Vision The eyes' tissues need a lot of energy nutrients, omega-3s, and antioxidants. Light entering the eye creates high-energy "free radicals" which the healthy eye tissues must neutralize. They rely on the usual antioxidant nutrients in MAX, but especially on lutein and zeaxanthin, which give the retina its yellow-gold color. The retina's electrical activity relies on omega-3 DHA, as also happens in the brain. MAX vigorously promotes eye and vision health. Other Organs, Whole-Body Benefits Since BrainMD is a science-driven organization, we've summarized the clinical proof of benefit from the various categories of MAX's 62 active nutrient ingredients. It's a simple reality, though, that ALL of men's approximately 30 trillion cells need the same nutrient arrays in order to maintain their healthy structure and to function at their best. Every part of the body needs the essentials loaded into MAX and can benefit from its other ingredients. Men taking MAX obtain 21 essential nutrients, 17 "conditionally essential" nutrients (those that some men can't make); 14 other health-giving ingredients; 8 concentrates of fruits and veggies; and 5 digestive enzymes. MAX supplies an unmatched diversity of energizing, protective and clinically proven nutrients. Whatever very young or very old, whether very healthy or very sick, men can benefit from MAX's nutritional health insurance. MAX's 3 types of capsules come sealed in handy packets that are easy to take with you. Though not a magic bullet for men, MAX is a safe supplement system that reinforces the other healthy lifestyle choices men can choose to make. Any man can maximize his brain, eyes, heart, circulation, immune system, prostate, muscles, joints, liver, kidneys, skin, and entire body, with this premier supplement system from BrainMD. Key Scientific References U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015-2020 Dietary Guidelines for Americans, 8th Edition. 2015: https://health.gov (accessed 20 May 2019). Centers for Disease Control and Prevention. Men and Heart Disease Fact Sheet. 2017: https://www.cdc.gov (accessed 7 June 2019). Amen DG, others. Reversing brain damage in former NFL players: implications for traumatic brain injury and substance abuse rehabilitation. Journal of Psychoactive Drugs 43:1-5 (2011). Thompson M, others. Omega-3 fatty acid intake by age, gender, and pregnancy status in the United States. Nutrients 11, 177: doi: 10.3390/nu11010177 (2019). Qu H, others. Effects of coenzyme Q10 on statin-induced myopathy; an updated meta-analysis of randomized controlled trials. Journal of the American Heart Association 2018:e009835 (2018). Kidd P. Magnesium: cornerstone of nutritional health insurance. Natural Products Insider 2019 Mar 20:7 pages. https://www.naturalproductsinsider.com/vitamins-minerals/magnesium-cornerstone-nutritionalhealth-insurance. Kidd P. The most proven nutrient for memory and brain health: phosphatidylserine (PS). https://www.brainmd.com > HOME > BRAIN HEALTH blog, Nov 21, 2018. Kelleher SL, others. Zinc in specialized secretory tissues: roles in the pancreas, prostate, and mammary gland. Advances in Nutrition 2:101-111 (2011). Alahmar AT. Role of oxidative stress in male infertility: an update. Journal of Human Reproductive Science 12(1):14-18 (2019). Renzi-Hammond LM, others. Effects of a lutein and zeaxanthin intervention on cognitive function: a randomized, double-masked, placebo-controlled trial of younger healthy adults. Nutrients 1246;doi:10.3390/nu9111246 (2017). Sarris J, others. Adjunctive nutraceuticals for depression: a systematic review and meta-analysis. American Journal of Psychiatry 173:575-587 (2016).
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10 Things About Probiotics For Gut and Brain Health
Our gastrointestinal (GI) tract or “gut” houses a diverse population of bacteria (along with some viruses and fungi) that are friendly to us: we give them food and shelter and they help us run our life processes. In ecology, this is called symbiosis – both sides helping each other. At the level of the individual human body, there are numerous symbiotic bacterial communities associated with its various “microecologic” zones. The gut bacterial community is the best understood and is technically called the “gut microbiome.” I’ve been closely following this research since the late 80s, and here are some things you need to know about it: Top 10 Things You Should Know About Probiotics 1. The Gut Microbiome: Diverse, Balanced, Essential for Health The healthy gut (from mouth through to rectum) altogether carries at least 160 out of a possible 1000 different bacterial species. And bacteria are so changeable that the species have subcategories called strains. Each strain has its own genetic profile, its own enzyme profile, and its own environmental preferences such as acid-alkali level, oxygen level, where it attaches, what it feeds on, and so on. Each person has their own individual gut bacteria strain profile, operating in mutual cooperation with their more complicated tissue cells for the body’s greater good. If we take good care of our gut bacteria by taking good care of our whole body, they can have a good balance, with the majority of the strains being positive for our health. If we do bad things to our body, they (like our tissue cells) can be pushed out of balance so that unfavorable strains come to dominate. As the balance worsens, unless we take steps to clean up our act, even the dreaded Candida fungus or parasitic protozoa can increase in numbers and create a major problem. Managing your gut bacterial balance is a little like managing a fast-growing garden. 2. Good Gut Bacteria Sustain Health In Numerous Ways Good gut bacterial balance has a great variety of benefits. Some of these are: Supporting healthy digestion and intestinal motility for bowel regularity. Helping neutralize potentially toxic substances that reach the gut. Generating butyrate, vitamin K and other nutrients that nourish the body. Supporting the structure of the one cell-thick intestinal lining. Maintaining this tight seal helps ensure against “leaky gut,” to keep undigested food molecules and other inappropriate junk from reaching the bloodstream and causing damage to the tissues. Helping program healthy immunity from birth onwards. Positively influencing intestinal antioxidant defenses. Competing against and “crowding out” disease-causing bacteria, fungi or protozoa. 3. Diet Can Help or Hurt the Gut Bacterial Balance The foods that we eat and supplements we take to influence our bacterial friends for good or bad. Junk foods can change the microbial balance in a bad direction. High sugar intake can bias the balance in favor of Candida. In contrast, early human societies discovered they could benefit more from certain foods if they fermented them first. Certain of the bacteria traditionally used in food fermentation is closely related to good bacteria that reside in the gut, and by eating those foods you can bias the balance in favor of these good bacteria. It’s possible to improve your microbiome balance by consuming well-defined fermented foods low in sugar. 4. Dietary Fiber “Prebiotics” Help Sustain Your Gut Bacteria Fiber is the component of food that’s not digestible, usually some form of complex carbohydrate. The favorable gut bacteria love certain fibers. Among the best-proven prebiotics are inulin, fructo-oligosaccharides (FOS), and galacto-oligosaccharides (GOS). Usually, it takes at least several grams a day of a prebiotic to make the difference, so it’s hard to get benefit from prebiotic supplements as capsules or tablets. Powders are best. 5. Lifestyle and Stress Also Affect Gut Balance Our gut bacteria are vulnerable to assault, most notoriously by antibiotics. But the emotional stress, negative lifestyle factors such as smoking or drinking or other addictions, overweight or obesity, and environmental pollutants all take their toll and deplete the friendly gut bacteria. Having any or all of these factors in your life, or simply having a lack of bowel comfort and regularity, are good reasons to take a probiotic supplement. Physical exercise does reliably improve gut balance. 6. Probiotic Supplements Need Clinical Testing To Prove Their Worth The World Health Organization in 2001 defined probiotics as “live microorganisms that, when administered in adequate amounts, confer a health benefit on the host.” In the intervening decades, clinical research on probiotics has exploded. However, most commercially available probiotic supplements aren’t adequately documented for health benefits. Those that aren’t clinically researched may not help at all. As you research probiotic supplements it’s crucial that you ask, “Does this product have clinical trials?” 7. Probiotic Benefits Extend Beyond the Gut To prove its health benefit a probiotic supplement needs to be put through a controlled clinical trial, performed on the very same strains in the very same ratio as present in the supplement, because even good bacteria can compete or interfere with each other. Certain strain combinations have been found to improve immune, intestinal, liver, lung, and skin health, as well as healthy glucose metabolism and healthy inflammatory balance. Science-based probiotic supplements have been found to benefit practically every organ system, including the brain. 8. With Probiotics, Size May Or May Not Matter Currently, many probiotic retailers are telling consumers that the more strains there are in a product, and the higher their counts, the better they’ll work. But more strains and higher counts don’t mean a thing unless the combination has been shown to actually have benefit in at least one well designed clinical trial. In fact, the vast majority of the hundreds of good gut bacteria found in healthy people still can’t be cultured out of the body for commercial application. 9. The Exciting New Field of Psychobiotics The gut bacterial community can communicate with the brain and vice versa. This two-way communication is now called “the gut-brain axis.” There’s good evidence that a healthy balance of gut bacteria can stimulate immune cells in the gut lining, and probably also nerve cells, to convey messages to the brain. In turn, the brain can dispatch regulatory signals that further improve their living environment – symbiosis in practice, “you help me, and I’ll help you.” Some friendly bacteria even can produce neurotransmitters identical to some made in the brain. Scientists’ recognition of the gut-brain axis has led to a “paradigm shift” in brain science, which now gives the gut microbiome central importance in regulating brain functions. This paradigm also ushered in psychobiotics—probiotic strains that have shown brain benefits in clinical trials. 10. Clinical Validation of the First Psychobiotic The earliest solid support for a psychobiotic came from a 2008 double-blind, placebo-controlled clinical trial. It involved 72 volunteers aged 18 to 60 years, documented as suffering from stress, including gut discomfort. In the trial, a specific combination of Lactobacillus helveticus Strain R0052 and Bifidobacterium longum Strain R0175 taken daily for three weeks improved their nausea, vomiting, and abdominal pain compared to the placebo. Then came another double-blind, placebo-controlled clinical trial with this very same probiotic strain combination, published in 2011. A total of 55 volunteers aged 30 to 60 years, reporting stress and anxiety, received the probiotic or a placebo for 30 days. The probiotic improved their mood, anxiousness, anger, and hostility. These two trials with the identical combination of two probiotic strains established their psychobiotic credentials, as they improved both mental and the physical challenges of coping with stress. The BrainMD team used the precise probiotic combination that was validated in these two clinical trials to make a psychobiotic BrainMD supplement, which we named ProBrainBiotics. We used the identical strains, at the identical potencies used in the two double-blind clinical trials, obtained from the same supplier. This is the best-documented probiotic supplement for helping the brain while also helping the gut. As we continue to follow the exciting developments around probiotics for the brain we’ll be sure to keep you posted. Key Scientific References Mayer EA, others. Gut microbes and the brain: a paradigm shift in neuroscience. The Journal of Neuroscience 34:15490 (2014). Diop L, others. Probiotic food supplement reduces stress-induced gastrointestinal symptoms in volunteers: a double-blind, placebo-controlled, randomized trial. Nutrition Research 28:1 (2008). Messaoudi M, others. Assessment of psychotropic properties of a probiotic formulation (Lactobacillus helveticus R0052 and Bifidobacterium longum R0175) in rats and human subjects. British Journal of Nutrition 105:755 (2011). Messaoudi M, others. Beneficial psychological effects of a probiotic formulation (Lactobacillus helveticus R0052 and Bifidobacterium longum R0175) in healthy human volunteers. Gut Microbes 2:256 (2011).
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10 of the Best Ways to Protect Your Brain
Your brain is the most complex machine in the universe. No one knows exactly how complex the brain is, but scientists estimate you have more neurons in your brain than there are stars in the Milky Way Galaxy. As the executive control center of the entire body – and the supervisor of every thought, mood, memory, and action – your brain makes you you. That’s why you must do everything you can to take care of your brain. Here are 10 practical steps you can take to help protect your brain… 10 of the Best Ways to Protect Your Brain 1. Practice Brain Safety Since there’s an increased risk associated with multiple hits to the head, it’s imperative that you take care of your brain. Even though protecting your head should be a no-brainer, it’s helpful to be reminded of some practical brain safety tips that can reduce your risk of head injury, such as: avoid high-risk sports where you can hit your head, remember to wear a seat belt when in a vehicle and always wear a helmet when on a motorcycle, bicycle, skateboard, snowboard, skis or rollerblades. 2. Eat a Healthy Diet Proper nutrition is essential to peak brain function. A healthy diet includes lean protein, fruits, vegetables, nuts and healthy fats such as olive oil. It’s recommended that you eat 9 servings of fruits and vegetables every day. 3. Stay Hydrated Every system in the human body needs water to function. Your brain is roughly 80% water, so avoid anything that dehydrates it – such as excessive alcohol or caffeine. Even being slightly dehydrated can impair performance in tasks that require attention, immediate memory retrieval, and physical skill. 4. Healthy Pleasure Centers Deep inside your brain, your pleasure centers respond to several neurotransmitters, particularly dopamine. When dopamine is depleted, low motivation and mood can develop. Increase your dopamine naturally by engaging in meaningful and beneficial activities on a regular basis. Do work that you enjoy and take time to have fun with your loved ones. It’s equally important to avoid wearing out your pleasure centers with substance abuse, gambling, video games, and compulsive eating or shopping. 5. Get Regular Exercise Physical activity is perhaps the single most important thing you can do to keep your brain healthy. Exercise can boost blood flow and other positive nutrients to the brain, increase your levels of dopamine and trigger the generation of new nerve cells that can help the brain self-regulate and calm down. Walking can help you clear your mind, decrease anxious feelings, improve your mood and burn some calories all at the same time. 6. Avoid Alcohol Alcohol is not a health food and should be used in moderation. Even one glass of beer or wine per day can negatively affect the brain and body. Never drive under the influence of alcohol. This also applies to prescription medications, which can impair your ability to drive. 7. Quality Sleep Getting at least 7-9 hours of sleep a night has been shown to help your brain function at optimal levels. When you don’t get enough sleep, overall decreased blood flow may create a buildup of harmful waste products in the brain tissue, which can disrupt thinking, memory, and concentration. 8. Balanced Blood Sugar Keep your blood sugar balanced throughout the day with healthy snacks, green tea, and a multiple vitamin-mineral supplement that supplies chromium and other nutrients. Low blood sugar levels are associated with reduced blood flow to the brain, poor impulse control, irritability, and bad decisions. 9. Just Relax From time to time, all of us need to recharge our batteries and self-care is key to physical and mental health. Learning how to counteract stress and calm your body can help enhance your mood, improve brain function, lower blood pressure, and protect you from certain illnesses. 10. Fill the Nutrient Gap Though food can help promote brain health, numerous surveys show there’s a gap between the foods you eat and the nutrition you need. High-potency dietary supplements can help fill the gap created by a modern diet consisting of many unhealthy and processed foods grown in poor soil and depleted of nutrient content. Without these vitamins, essential minerals and other nutrients, you may find it more difficult to engage in activities and manage daily routines. To prevent periods of low energy, mood, and memory issues, always remember to take your supplements...one of the essential brain care basics. Even adding a few key brain nutrients – such as vitamin D, vitamin E, or magnesium – into your daily regimen can go a long way toward helping you stay focused and sharp. We recommend taking a broad-spectrum multiple, such as our NeuroVite Plus Multivitamin daily, along with a concentrated fish oil like Omega-3 Power to ensure you’re getting enough omega-3 EPA and DHA.* 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 Happy Again: 8 Ways to Get Yourself Out of a Rut
Do you often catch yourself wondering how can I be happy again? Imagine your car gets stuck in some mud and can’t move forward. Do you just throw up your hands and let it stay there? Of course not. Yet oftentimes people allow themselves to stay stuck in an emotional rut – being generally static in life and not able to feel happy. Do any of the following statements apply to you? Day to day, I don’t look forward to much My work has become predictable and boring I feel the spark is gone from my relationships I’m getting sick of hearing myself complain about feeling stressed, tired, and unfulfilled I think about change, but I get stuck in procrastination My life feels out of balance I don’t like where I am in life, but I also don’t know what I want either If any of these resonate with you, you are stuck in a rut. Being stuck in a rut is never fun. In addition to causing you to feel dissatisfied with your life circumstances, being in a rut also makes you more prone to depressing and negative thoughts – the two things that will keep you in your rut for even longer. So, if you want your situation to change and are wondering how to be happy again, you must change. 8 Ways to Get Yourself Out of a Rut 1. Assess Your Nutrition And assess it honestly. Have you been drinking enough water? How many brain-healthy foods have you been choosing each day? Are you taking a high-quality probiotic? In other words, make sure you begin by being healthy on the inside. 2. Work Your Body It’s no secret that exercising releases endorphins that make us feel good. And along with that, it gives us a space to sort out what may be bothering us. Now is not the time to look yourself inside and throw a pity party - go jog, swim, cycle, walk, whichever exercise you prefer. As you improve your physical health, your mental health will improve, too. 3. Evaluate Your Supplements It’s well-established that the right supplements can help your body and mind in a variety of ways.* If you have been on the same supplement regimen for a while, or if you’re not taking any supplements at all, and are not feeling emotionally balanced, experiencing a positive mood, and enjoying a tranquil mind and body, it is time to switch things up.* BrainMD's Serotonin Mood Support was created specifically to provide multiple mechanisms to help you brighten your mood, maintain a healthy self-confidence, and fight back negative thoughts.* 4. Shake Up Your Perspective This is how you CAN change your life by changing your mind. The power lies in challenging your old perspective – begin focusing on the positive. See your circumstances as an opportunity for growth, rather than some type of setback. Dolly Parton once said, “Storms make trees take deeper roots.” 5. Set Attainable Goals If you are in an emotional rut, chances are you've been doing things the same way for quite a while. Trying to change everything that you want to change overnight is simply unrealistic. It’s easy to feel overwhelmed by the amount of change required to get out of a rut – that can lead to you staying in it. Success comes much more easily if you set small, manageable, and realistic goals. If you need additional guided help don't be afraid to take an online course, one that helps you develop better habits and track your progress. 6. Practice Gratitude Did you know that practicing gratitude causes real changes in your brain that enhance brain function and make you feel better? If you want your brain to work better, practice being grateful for the good things in your life. Writing down your grateful thoughts makes the practice even more powerful. Tell people who are important to you that you are grateful for them; it will boost their mood and yours! 7. Find Reasons To Laugh Every. Day. Run through the sprinklers when they seem to have you trapped, listen to a fun podcast on your commute, jump on a trampoline with your kids, watch that new comedy movie you keep hearing about, ask friends to tell you their best jokes. Laughing makes you feel good and benefits your health. 8. Choose Quality Company People are contagious. We need to surround ourselves with people who will have a positive effect on our health and longevity. Community – or your tribe, as we call it – is absolutely necessary. You need people who will push, teach, and guide you. Reach out to your friends and neighbors and seek out people who are a positive influence. Volunteering for a cause you believe in is another good way to find like-minded friends. It also helps you find something to look forward to, something that makes you feel good, and often a positive perspective! Back on Track If you’re looking for natural ways to support your mood, taking supplements that release happiness neurochemicals – like dopamine and serotonin – into your brain is a smart place to start.* Healthy lifestyle habits – such as daily exercise, consuming whole foods, and taking a dietary supplement like Serotonin Mood Support – can work together to sustain the brain’s many vital functions, support a positive mood, promote restful sleep, and more.* At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Serotonin Mood Support and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Ease Occasional Anxiety & Improve Your Mood with Vitamin D
Looking for a way to ease anxiety and get your happy self back? Did you know that vitamin D may play a big role in helping you to manage your anxiety or depressive thoughts? There are many warning signs or symptoms of vitamin D deficiency in your life or of someone you know, and it's important to understand the importance of getting enough of this crucial vitamin. Vitamin D Basics Vitamin D is best known for building bones. However, this highly-potent vitamin is essential for overall brain and body health. Optimal vitamin D levels can help improve your mood, boost your overall brain function, and generally improve your well-being. Vitamin D may be involved in the healthy regulation of as many as 900 human genes. Vitamin D becomes converted by the liver and kidney into a hormone ("secosteroid") that’s so important to brain function its receptors can be found throughout the brain. Vitamin D plays a critical role in the brain's early development, its ongoing maintenance, and in its functions that underlie healthy mood and many of the most basic cognitive functions including learning and making memories. Avoid D Deficiency Unfortunately, vitamin D deficiencies are becoming more and more common, in part because we’re spending more time indoors and using more sunscreen when having fun outdoors. One research study found that 70% of all adults and 67% of children, aged 1-11, don’t have adequate levels of vitamin D. Low levels of vitamin D have been associated with low mood, behavioral difficulties in children, and psychological difficulties in adults such as feelings of anxiety. Vitamin D supplementation is consistently linked to a higher quality of life and better well-being as we age. Recommended Daily Vitamin D In the US, the current recommended daily dose of vitamin D is 400 IU. However, most experts agree that this is well below the physiological needs of most individuals. Instead, it’s suggested that all adults take at least 2000 IU of vitamin D daily. We all should get our blood vitamin D levels tested every 4-6 months and, if necessary, increase our daily intake to as much as 5,000 IU per day to ensure we achieve blood levels of at least 40 nanograms per milliliter. Avoid taking vitamin D2 supplements since D2 can interfere with the actions of vitamin D3 which is the body's natural vitamin D. The Vitamin D Challenge Getting necessary amounts of vitamin D can be particularly challenging during the winter season—typically from November to March—when there are fewer hours of sunlight and when the sun itself is less intense. This is particularly true if you live in the northern half of the US. 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. However, failure to get enough vitamin D, as well as exercise, can lead to health problems and other mental and physical difficulties. For individuals who struggle with low mood during the winter, the colder months can produce feelings of melancholy and anxiousness. 5 Ways to Ease Anxiety & Get More Vitamin D In Your Life 1. Alternate Light Source Daily exposure to appropriate levels (even just 10 to 30 minutes a day) of direct sunlight can boost vitamin D3 levels which can help improve your mood and ease anxiety. If you have a hard time getting enough natural light during the winter, consider buying a therapy lamp for your home or work desk. Though many artificial light boxes claim to do the job, make sure to purchase one that’s as close as possible to the natural sunlight spectrum and proven to increase vitamin D levels. 2. Go Somewhere Sunny If getting sufficient levels of UVA (ultraviolet A) rays from the sun proves difficult during the winter months, especially if you live anywhere near the Great White North, consider saving up some money during the summer for a vacation to a sunny destination (the Caribbean, for instance) during the winter. This will make enduring the cold, dark months more bearable. 3. Get Quality Sleep Insufficient and inconsistent sleep can increase irritability, moodiness and poor judgment. To remain at the top of your game, it’s recommended that you get between 7-9 hours of sleep each night. Getting appropriate levels of sunlight during the day, or adequate amounts of vitamin D from foods or supplements can also help maintain your body’s natural production of serotonin. In the evening, the brain naturally converts serotonin into melatonin, our main sleep hormone that improves our chance of getting a good night’s sleep. 4. D-Rich Diet Foods can be an important source of vitamin D. Examples of vitamin D-rich foods are fortified milk, eggs, mushrooms and fish (especially wild salmon, tuna, and mackerel). A 4-ounce portion of salmon can provide over 250% of your daily recommended allowance of vitamin D. Wild salmon contains about 988 IU of vitamin D per serving, while farmed salmon contains 250 IU, on average. 5. Take Sunshine Supplements When it comes to mood, the scientific evidence is clear; the higher your vitamin D levels, the more likely you are to feel happy rather than blue. Interestingly, a 2014 study showed that the positive effect of vitamin D3 on mood was clinically very substantial as compared to other options. Since it promotes healthy mood, vitamin D3, which is often referred to as the sunshine vitamin, can help you get through the doldrums of the winter season. BrainMD’s Vitamin D3 supplement has 5000 IU which is significantly more than the average vitamin D supplement on the market.* That’s because research shows that if we increase our daily intake to 5000 IU per day, it will ensure that we get the right amount of absorption for our bodies in order to feel the benefits long-term.* 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 20 Ways to Rev Up Your Motivation in the New Year
The New Year is here and it’s time to rev up your motivation. Whether your goals include fitness, relationship, or lifestyle improvements, there are many strategies that can help you achieve your resolutions. Here are just a few... 20 Ways to Rev Up Your Motivation in the New Year 1. Realistic Goals Write down your resolutions in a calendar and then review them every day to track your progress. Establishing realistic goals that you can focus on daily will make a significant difference in your outlook on your New Year’s resolutions. 2. New Activities Find a new exercise you enjoy and make it a habit. Turn a dreaded workout into a fun activity that you’ll actually look forward to doing. Whatever activity you choose, make sure it’s helping you attain your fitness goals. And, most importantly, have fun getting fit! 3. Take a Tech Break Instead of sitting around all day staring at a screen, spend some time working on a hobby, participating in a quality conversation with friends and family or taking in the beauty of nature. You might be surprised at how many things you can do, and how much fun you can have, when taking a break from your devices. 4. Balance Your Blood Sugar Keep your blood sugar balanced throughout the day with healthy snacks, green tea, and vitamins and nutrients. Low blood sugar levels starve the brain of the large amounts of energy it needs, which can lead to poor decisions, irritability, and bad behaviors. 5. Prioritize Your Goals If working on all your goals at once becomes overwhelming, set up a hierarchy. Select a few things you absolutely must accomplish, several things you want to complete and many things that would be nice to finish in the future. Not only will this pyramid structure allow you to focus on the essentials, it will also help to reduce the debilitating pressure of trying to juggle so many objectives at one time. 6. Find Your Inner Calm Make time for yourself every day. Spending just 15 minutes alone, without distractions, may refresh your mind. Repeating simple Loving Kindness Meditations (LKM), like “May I be safe and secure,” can increase positive emotions and decrease negative ones. 7. Break the Habit Smoking, as well as drug and alcohol abuse, can increase your risk of many brain problems, including: memory loss, focus and processing issues, and inappropriate behaviors. Since we just entered a New Year, make it a priority to stop these habits immediately. Alcohol is not a health food and should be used in moderation. Even one glass of wine or a hard alcohol per day can negatively affect the brain and body. 8. Learn Something New Set aside some time every day to learn something new. Einstein said that if someone spends 15 minutes a day learning something new, that person will be an expert in a year! Take a class, try square-dancing, chess, tai chi, yoga, or painting. When the brain stops learning it starts dying, so be intentional at learning new things. 9. Clear the Clutter Why wait until spring cleaning to declutter your house, car and office? Cleaning the spaces where you live and work can help clear your mind. Many people experience a lift in mood when their environment is clean and tidy. Since our physical spaces say a lot about us, take some time to clean things up…and maintain the neatness throughout the year. 10. Restful Sleep If you were one of the many people who sacrificed quality sleep to keep up with the increased demands of the stressful holiday season, now is the time to reset the clock and get back to a healthy sleep schedule. To ensure that you have the energy you need to fast-track your New Year’s fitness goals, it’s recommended that you get 7-9 hours of sleep each night. 11. Expand the Rainbow Did you spend the last few months eating apples, bananas, and root vegetables? Is the monotony making it hard to stick to your diet? It’s a New Year, so expand the rainbow of healthy fruits and vegetables and incorporate them into your menu. 12. Increase Your Motivation Often called the “motivation molecule,” dopamine gives you the drive and focus you need to be productive. Unfortunately, many people use nicotine, caffeine, and sugar-laden/fat-filled treats to temporarily raise their dopamine levels. However, those unhealthy choices can decrease the natural dopamine production process long-term. Help your brain maintain healthy dopamine levels by eating high-protein foods that provide tyrosine. This nutrient is most available from almonds, bananas, avocados, eggs, beans, fish, lean meats, and poultry. 13. Fitness Friend One of the best ways to achieve fitness goals is to exercise with a partner or in a group. Besides making a workout more fun and interactive, having a buddy to keep you accountable on days when you feel like slacking off can be a huge help. Plus, you’ll be less likely to hit the snooze button when your fitness friend is counting on you to join them at the gym or for a morning jog. 14. Start a Supplement Regimen If one of your resolutions is to jump-start mental focus and energy, consider taking high-quality, brain directed dietary supplements.* For starters, take a good multiple vitamin with all the vitamins and essential minerals (except iron and copper, which can be dangerous in a multiple) you need daily.* A highly concentrated, ultra-pure omega-3 fish oil is also essential.* Then add supplements for other areas of improvement, like mood, focus, or memory.* 15. Focus on Brain Safety Even though protecting your head should be a no-brainer, it’s helpful to be reminded of some practical brain safety tips that can reduce your risk of head trauma, such as: avoid high-risk sports where you can hit your head, remember to buckle up when in a vehicle and always wear a helmet when on a motorcycle, bicycle, skateboard, snowboard, skis or rollerblades. 16. Drink More Water Every system in the human body needs water to function. Your brain is mostly composed of water, so avoid anything that dehydrates it – such as drinking too much caffeine or alcohol. Being dehydrated impairs performance in tasks that require attention, immediate memory skills, and physical performance. 17. Get Outside Engaging in outdoor activities is important for everyone, especially for those who live a sedentary lifestyle. Whether you enjoy hiking, biking, horseback riding or just taking a walk with a friend, being outdoors has an overall positive effect on vitality. Walking can help clear your mind, improve your mood and burn some calories all at the same time. 18. Practice Self-care Practicing yoga and getting massages can do more than just improve your physical function; they’re both beneficial for improving mood and coping with stress. Massages can lower the stress hormone cortisol while increasing the neurotransmitters dopamine and serotonin. Yoga can increase brain GABA, reduce anxious feelings and improve overall mood. 19. Laugh It Off Laughter can help reduce the physical effects of stress on the body. Lighten up by tuning in to your favorite sitcom, listening to a fun podcast on your commute, or chatting with someone who brings joy to your life. Laughing makes you feel good and is beneficial to your overall well-being. 20. Stay Connected Social connections are incredibly important to your overall well-being. Focusing your time and energy on positive people can have a dramatic impact on your everyday life and longevity. Having a one-on-one conversation with a friend or family member is a great way to kick off the New Year. Set yourself up for success in the New Year, and throughout the year, by implementing these strategies to support full brain and body health. 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 Crush Your Goals in the New Year
The New Year is here! Did you make any resolutions? Perhaps you overdid it with the desserts during the holidays and this year you want to improve your diet. Or, maybe you struggled with sticking to your exercise routine and your goal this year is to be more consistent. Regardless of which resolutions you made, it’s vitally important to start off the New Year on the right foot so that you can maintain healthy habits throughout the year. Though staying on track with fitness goals can be a challenge, there are many techniques that can help you attain your desired benchmarks. To increase the chances of reaching your New Year’s goals, be proactive at improving your overall well-being. The best way to accomplish that is to...rest, reset and refocus. The 3 Rs of New Year’s Resolutions Rest If you were one of the many people who sacrificed quality sleep to keep up with the increased demands of the stressful holiday season, now is the time to get back to a healthy sleep schedule. Quality sleep is essential for optimal brain and body health. Sleep helps repair and renew all the cells in the body. It gives the brain a chance to wash away toxins that build up during the day. To ensure that you have the energy you need to fast-track your New Year’s fitness goals, it’s recommended that you get 7-9 hours of sleep each night. Reset If you’re past due for a mind/body reset, the New Year is the perfect time to establish new priorities for every area of your life – work/school, family, fitness, etc. Without clearly defined objectives, it’s impossible to reach your goals. When you know what you want, you are more likely to change your behaviors to get it. Setting realistic goals and working hard to achieve them can provide a sense of accomplishment. When you have a purpose and mission, life comes into focus and your energy is spent on healthy pursuits. Refocus All of us need time to recharge our batteries and self-care is often the best thing you can do to refocus your thoughts and emotions. Get a massage, read a new book, or listen to your favorite music. Engage in meaningful and beneficial activities on a regular basis. Do work that you enjoy and take time to have fun with your loved ones. Focusing on positive people and activities can be extremely beneficial both mentally and physically, so make time for what matters most in your life. Implementing these 5 strategies can help you achieve your New Year’s resolutions: 5 Tips to Help You Crush Your Goals New Year, New Activities Find a new activity you love doing and make it a habit. Anything, from ice skating to dance lessons to gravity training, can turn a dreaded workout into a fun activity that you’ll actually look forward to doing. Gravity training compiles strength, endurance and cardio workouts with Pilates and yoga inspired movements and mindfulness. Whatever activity you choose, make sure it’s helping you attain your fitness goals. And, most importantly, have fun getting fit! Enhance Your Immunity It’s much easier to sustain your New Year’s exercise routine when you’re healthy. While no single food will magically fend off a cold or the flu, some nutrients can help protect your body from billions of germs and bacteria. Here are specific nutrients and foods that may help to enhance your immune system: Omega-3 EPA and DHA found in cold-water fish such as salmon, tuna, mackerel, sardines. No other omega-3s can substitute for these. Vegans can get omega-3s from certain algal dietary supplements. However, the omega-3s from plants are very poorly converted into the EPA and DHA the body needs and some people can’t make the conversion. Therefore, plant sources aren’t recommended. Zinc-rich foods especially beans (including black beans, lentils, green peas, chick peas), oysters, crabs, lean meats and poultry Selenium-rich foods especially Brazil nuts, mushrooms, barley, asparagus, broccoli, tuna, sardines Vitamin E-rich foods especially peanut butter, seeds, almonds, hazelnuts One-page Miracle What all successful people have in common is a sense of personal responsibility and clear-cut objectives. A One-page Miracle (OPM) can guide you in making better choices, which will help you achieve your New Year’s resolutions. Write down the specific goals you have for each major area of your life. Then ask yourself every day, “Is my behavior getting me what I want?” This simple but profound activity can aid the process of turning your thoughts into reality. Click here for tips on how to create your own OPM. Switch Up Your Produce Did you spend the last few months eating apples, bananas, and root vegetables? Is the monotony making it hard to stick to your diet? It’s the perfect time to switch things up and reinvigorate your love of fruits and veggies with some variety. Add asparagus, mushrooms, apricots, or berries to your diet. Have you ever tried a steamed artichoke? Or stir-fried snow peas? Maybe you’ve had green beans, but what about haricots verts (French green beans)? Try some sweet cherries or a nectarine as a treat after dinner. It’s a New Year, so expand the rainbow of healthy fruits and vegetables and incorporate them into your menu. Boost Your Energy It’s not uncommon for people to have periods where they feel tired or unfocused. BrainMD’s Focus & Energy was designed to promote sharpness, improve mental productivity, and prevent fatigue without lowering blood sugar. This supplement features an incredible array of “adaptogens,” potent plant concentrates proven to improve mental performance when under stress. It also contains choline, a vitamin-like nutrient that helps the brain make the key transmitter acetylcholine and works through additional metabolic pathways to promote endurance and overall vigor. If you’re looking for a natural energizer that will help to improve your physical endurance, Focus & Energy is your best option. And, unlike the energy rush you can get from your stimulant of choice (coffee, diet soda, caffeine pills), there’s no dramatic drop in mood and energy with this dietary supplement. Focus & Energy is safe, natural and non-habit forming. Adopting these brain healthy habits can kickstart your New Year and help you achieve and maintain your resolutions throughout the year. 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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3 Powerful Supplements to Kick-start Your New Year’s Resolutions
The New Year has finally arrived and now is the time to get serious about your health goals. Regardless of which resolutions you made, protecting your brain should be at the top of the list. Optimizing brain function and performance is absolutely essential for starting off the New Year on the right foot…and for maintaining healthy habits throughout the year. If one of your resolutions is to boost mental performance, getting nutritional support is a must. Using the most rigorous criteria for selecting high-quality nutrients, BrainMD offers a line of brain-directed, clinical strength supplements that can help improve your energy, memory and mood. 3 Powerful Supplements to Kick-start Your Resolutions Brain & Memory Power Boost Did you know that your brain requires at least 20 percent of your body’s total oxygen and blood sugar resources? Brain & Memory Power Boost is exclusively formulated to promote the brain’s versatile, intense energy generation and utilization, and to support the optimal functioning of its almost 200 billion cells. This supplement includes 7 brain boosters clinically proven to promote brain energy levels, support brain connectivity, guard against excessive free radical production, and function synergistically to improve mental performance. Together these brain boosters help power up mental sharpness and cognition, so you can think fast on your feet, retain information and be more productive at work and in life. Focus & Energy It’s not uncommon for people to have periods where they feel tired or unfocused. BrainMD’s Focus & Energy was designed to promote sharpness, improve mental productivity, and prevent fatigue without lowering blood sugar. This supplement features an incredible array of “adaptogens,” potent plant concentrates proven to improve mental performance when under stress. It also contains choline, a vitamin-like nutrient that helps the brain make the key transmitter acetylcholine and works through additional metabolic pathways to promote endurance and overall vigor. If you’re looking for a natural energizer that will help to improve your physical endurance, Focus & Energy is your best option. And, unlike the energy rush you can get from your stimulant of choice (coffee, diet soda, caffeine pills), there’s no dramatic drop in mood and energy with this nutritional supplement. Focus & Energy is safe, natural and non-habit forming. Serotonin Mood Support Our brain produces the naturally soothing neurotransmitter called serotonin. Serotonin plays many important roles in the brain’s biochemistry and is involved in maintaining a healthy mood. Serotonin Mood Support was developed to promote serotonin activity in the brain. This formula includes: Vitamin B6 – Vitamin B6 is fundamental to healthy nerve function. It is an essential co-factor for enzymes that make serotonin and other key transmitters. Methylfolate – The pre-activated and most readily utilized form of the folate vitamin is methylfolate. Methylfolate is paired with methyl-vitamin B12 to help ensure the brain makes sufficient melatonin, the sleep hormone. Saffron – As the world’s most expensive herb, saffron has a long history of being used to promote happiness. Saffron has consistently improved mood in clinical trials. Lifestyle habits such as consuming smart carbohydrates in moderation and taking a dietary supplement like Serotonin Mood Support can work together to elevate mood and promote calm. Staying on track with consistent fitness can be tough, but it doesn’t have to be. To optimize your chances of reaching your New Year’s goals, actively set yourself up for mind-body success. To help you achieve your resolutions, here are 5 helpful tips to optimize your brain and body in the New Year and all year long: 5 Helpful Tips to Optimize Your Brain Health This Year Be Realistic Goal-setting isn’t having a vague idea of something you’d like to obtain at some undetermined point in the future. The time to be intentional is now. Write down your resolutions in a calendar and then review them every day to track your progress. Establishing realistic goals that you can focus on daily will make a significant difference in your outlook on life. Know Your Numbers You can’t change what you don’t measure and having important health numbers at optimal levels is critical to brain function. Since it’s recommended that you get your numbers checked annually, why not do it at the beginning of the year when you’re already committed to achieving new health goals? Be sure to check your: Body mass index (BMI) – as your weight goes up, your brain function can go down. Blood pressure (BP) – as your BP goes up, it can damage blood vessels and negatively affect the functioning of your brain. Other important health numbers that can affect your brain – testosterone level, C-Reactive Protein (CRP), thyroid functioning, vitamin D level, fasting blood sugar, and hemoglobin A1c (HbA1c). Get Adequate Sleep If you were one of the many people who sacrificed quality sleep to keep up with the increased demands of the stressful holiday season, now is the time to reset the clock and get back to a healthy sleep schedule. To ensure that you have the energy you need to fast-track your New Year’s fitness goals, it’s recommended that you get 7-9 hours of sleep each night. Find a Fitness Friend One of the best ways to achieve fitness goals is to exercise with a partner or in a group. Besides making a workout more fun and interactive, having a buddy to keep you accountable on days when you feel like slacking off can be a huge help. Plus, you’ll be less likely to hit the snooze button when your fitness friend is counting on you to join them at the gym or for a morning jog. Reward Yourself When establishing your exercise benchmarks, write down the reward you’ll get once you achieve that goal. Don’t fudge on your goals, but make sure they’re attainable. It’s important to celebrate your wins…they will help keep you motivated. Treat yourself to a sports massage or a movie night. You deserve it. Adopting these brain healthy habits can kick-start your New Year and help you meet, and exceed, your resolutions. 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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The Ultimate Gift You Can Give Your Friends and Family
The holidays are almost here. How are you doing with your holiday shopping? In addition to purchasing presents for family and friends, you might need to pick up something for a gift exchange at an office holiday party. Or, perhaps you donate gifts for underprivileged children each year through a charity or a toy drive at a local store or church. As you survey your holiday shopping list, you probably see lots of toys, clothes, Blu-rays and video games. You might even have a few high dollar items written down, like TVs, computers, or home entertainment systems. But does the list contain the ultimate gift for your friends and family? The Gift of Wellness Can you put a price tag on health? Sadly, most Americans don’t place a premium on health until it’s jeopardized. Other than exercise equipment or a gym membership for the New Year, most people spend relatively little on health during the holidays. By contrast, we tend to spend a great deal on unhealthy foods and hobbies, such as potentially harmful video games and equipment for high-risk sports. So, how can you invest in the health of those you love? It might surprise you to learn that there are many things you can do each day to improve your well-being. It also might surprise you that many of them are absolutely free! To promote full brain and body wellness, here are some healthy gifts you can give yourself and your family this holiday season: 5 of the Ultimate Gifts to Give Your Friends and Family 1. Maintain a Healthy Diet Since people tend to consume more calories during the holidays, resist the temptation to stray from your well-established diet. Before attending a gathering or party where unhealthy foods will be served, eat a brain healthy meal first. That way, you won’t feel hungry and will be less likely to eat foods that are high in fat and sugar. Always make sure you have emergency rations handy to fend off a snack attack. Eating the right foods can help you have more energy, a better mood, and more mental sharpness. 2. Get Quality Sleep Many people sacrifice quality sleep to keep up with the increased demands of the stressful holiday season. Lack of sleep often leads to illness, which makes it that much harder to accomplish everything on your to-do list. To ensure that you have the energy you need to get the most out of the holiday season, it’s recommended that you get 7-9 hours of sleep each night. 3. Walk It Off If you need a break from a movie marathon or if you just want to work off that extra slice of turkey or ham, getting outside for some fresh air can be beneficial for you both physically and mentally. Exercise can boost blood flow to deliver oxygen and other positive nutrients to the brain. Walking can help clear your mind, improve your mood and burn some calories all at the same time. 4. Take Control The holidays can make people feel out of control and at the mercy of traditions or expectations. But you can take control of the holidays by refusing to let them control you. Say no to events and activities that aren’t making you happy or are causing holiday stress. 5. Brain Enhancing Nutrition What do stressed-out people do? Unfortunately, many of them self-medicate – with alcohol, drugs or food – which only provides temporary relief and can make stress worse in the long run. The better solution is to take brain-directed dietary supplements, such as BrainMD’s Brain & Body Power, the perfect stress support system for optimal health!* Brain & Body Power Brain & Body Power is a daily supplement system that was designed for essential everyday performance.* It’s a powerful daily regimen of 3 essential supplements in convenient to use packets, for memory, other crucial brain functions, and total body health.* Plus, you’ll save up to $50 compared to buying them all individually! Each packet contains: Brain & Memory Power Boost (2 capsules) Our bestselling, brain-boosting formula provides an unparalleled mix of potent ingredients to support the brain’s energy, blood and oxygen supply, connectivity, information processing, and memory performance.* NeuroVite Plus Multivitamin (2 capsules) This powerful combination of 50 vitamins, essential minerals, standardized plant extracts, and digestive enzymes (all in their most active forms for optimal bioavailability) is foundational to your supplement regimen.* Omega-3 Power (1 capsule) Omega-3 Power provides a high dose of omega-3 fatty acids, which is made from sustainably harvested fish stocks, and is screened for over 250 potential contaminants to ensure maximum purity.* Here’s what others are saying about Brain & Body Power: “I noticed a difference over a short period of time in my ability to recall information and mental clarity. I’m also overall in a better mood when taking these vitamins.” -Tim “I bought these for myself and my husband started taking them. He is so happy with the changes that he made me order them again. Such a big change in his mood and energy. Would recommend these to anyone.” -Laurie Instead of being stressed-out, sad or sleep deprived, take care of your body and mind so you can enjoy all the happiness, love and fun the holiday season has to offer.* At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Brain & Body Power and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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