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The Ultimate Holiday Survival Guide: How to Reduce Stress
The holidays are quickly approaching. Are you feeling more overwhelmed and frazzled than merry and cheerful? Not sure how to reduce stress? You’re not alone. A survey by Consumer Reports revealed that 90 percent of Americans find at least one thing stressful about the holiday season. Ironically, most people will experience more stress and worry during the holidays than at any other time of the year. Many factors contribute to that stress, such as: monitoring the kids full-time, needing to accomplish more in shorter days, trying to stay active during the colder months, and allocating money for gifts, groceries, charities, concerts, and travel. So with everything going on, how is it possible to reduce stress, and experience a joyful, calm holiday? The first thing to be mindful of is that the holidays tend to be filled with unrealistic expectations and unforeseen pressures that can cause mood and sleep issues. Unaddressed, these forces have the power to steal your joy, ruin your health and trigger unproductive behaviors, which can absolutely ruin your holiday. We understand these mixed emotions and are here to help. Below are our top recommendations for reducing stress this holiday season. 5 of the Best Ways to Reduce Holiday Stress Burn Some Calories Instead of wasting the holidays watching TV or playing video games, get the whole family outside for safe exercises (and please be careful with brain injuring sports, i.e., football, hockey, or soccer). Try going for long brisk walks or try a dancing class. Exercise increases blood flow to all parts of the body, including the brain. It’s recommended to get 30 to 45 minutes of exercise daily. Feast Well Many people experience weight gain during the holidays. Portion sizes certainly contribute to waistline struggles. Eating foods saturated with fat and sugar can also pack on the pounds. When sitting down to a holiday feast, select foods that are high in protein, healthy fats and fiber. Eating a healthy meal before arriving is one way to maintain a healthy diet at family gatherings and holiday parties. Fill the Gap Due to the Standard American Diet (SAD), many people aren’t receiving proper nutrition from the foods they eat. To fill in the nutritional gap during the holidays, it’s essential to take the brain and mood-boosting supplements. Having a brain-directed supplement support plan will help you navigate the holidays more calmly and with better energy so that you can keep the seasons bright. Here are 3 of BrainMD Health’s top holiday survival supplements: Everyday Stress Relief promotes calm without drowsiness, maintains a positive mood, and manages healthy stress hormone levels. Omega-3 Power is essential for our brain cells to make the trillions of connections that enable peak cognitive, mood, and behavioral performance. Serotonin Mood Support facilitates sustained and deep sleep, maintains healthy mood and self-confidence, and even supports a healthy appetite. Show Gratitude Did you know that practicing gratitude actually makes your brain work better? Research has demonstrated that people who express gratitude on a regular basis are healthier, more optimistic, make more progress toward their goals, have a greater sense of well-being, and are more helpful to others. Write down three things that you’re grateful for every day. Then experience the joy that gratitude can bring. Stay Well Rested To keep up with the increased demands of the hectic holiday season, many people sacrifice quality sleep. 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. Sleep is a sure fire way to reduce stress, feel more energized, and focus on the positive during the holiday season. BrainMD Health’s supplements have a 100% satisfaction, money-back guarantee. You have nothing to lose except for stress and worry. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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6 Tips For Beating Jet Lag While Traveling
Have you ever experienced disturbed sleep? Dangers of Sleep Deprivation Sleep deprivation has reached epidemic proportions. According to the authoritative Institute of Medicine (US) Committee on Sleep Medicine and Research, as many as 70 million Americans have ongoing sleep problems¹ that interfere with their daily routines. The recommended daily sleep duration for adults is 7 to 9 hours, and children need more. Losing sleep has been associated with: Lower overall blood flow to the brain Negative effects on cognition, mood, and memory Greater appetite linked to increases of the hunger hormone ghrelin Loss of focus and willpower Mood issues and occasional anxiety Have you ever experienced disturbed sleep, daytime fatigue, difficulty concentrating and functioning, or stomach problems following international travel or frequent flying? If so, then you were likely experiencing the symptoms of jet lag. What is Jet Lag? Also known as desynchronosis or time zone change syndrome, jet lag is a physiological disorder that disrupts your body's circadian rhythms. It occurs when you travel across two or more time zones which results in your body’s internal clock being out of sync with cues, such as light exposure and eating times, of the new time zone. The more time zones you cross, the worse the jet lag will be. Additionally, traveling from west to east is associated with more severe jet lag. It can take up to a full day for each time zone crossed for your body’s internal clock to adjust fully to the local time. Jet Lag Symptoms Symptoms of jet lag vary widely and can be affected by a variety of factors such as number of time zones crossed, age of the traveler, and general state of health. Typical symptoms of jet lag include: Headaches Lethargy Difficulty concentrating Insomnia Loss of appetite Irritability Mild depression Slight confusion Gastrointestinal disturbances Although you may not be able to eliminate jet lag entirely, you can greatly lessen its effects by following 6 simple strategies. 6 Simple Strategies to Prevent Jet Lag While Traveling 1. Stay Hydrated Dehydration reduces your body’s ability to produce melatonin, making it hard to both fall asleep and stay asleep when you want and need to. In addition, being dehydrated often makes the symptoms of jet lag much worse. It is recommended that you drink at least 84 ounces of water a day. 2. Avoid Alcohol and Caffeine While it may be tempting to try a cocktail to get drowsy or caffeine to stay alert, these two beverages can contribute to dehydration (see #1) and negatively affect your sleep patterns. 3. Start Your Trip Well-rested Starting your trip out sleep-deprived can make the symptoms of jet lag worse. 4. Simulate Your New Schedule Before You Leave The long-standing recommendation is that if you are traveling east, move your bedtime earlier by 30 minutes per day for a few days prior to your trip and do the opposite if you are traveling west. New research has demonstrated that that changing your meals to match the time in your destination prior to your trip can help synchronize your internal body clock to help beat jet lag. 5. Establish Your New Routine One of the best ways to combat jet lag is to get in the rhythm of your destination the second you get off the plane. If you arrive in the morning or early afternoon, resist the urge to nap and do your best to stay awake until the local nighttime. Your body may beg for sleep, but stand firm and force your body's transition to the local time. 6. Try Melatonin Melatonin is released by your body produced when it gets dark to let your brain know that it’s time for your body to sleep. You may find it very helpful to use a supplement containing melatonin to help you sleep at night when your body is finding it difficult to adjust to the new time zone. BrainMD’s Restful Sleep combines melatonin with four other ingredients to help you fall asleep, stay asleep and enjoy a better quality of sleep.* Restful Sleep Restful Sleep contains the body’s own sleep hormone, melatonin, to help you get you to sleep.* It also includes the calming neurotransmitter GABA, as well as the relaxing mineral magnesium, vitamin B6, and valerian, to help keep you asleep.* This nutritional-herbal combination produces a soothing effect that can help ease you into a peaceful sleep.* These capsules include: Melatonin – melatonin is a hormone naturally produced by the brain to initiate sleep and promotes healthy sleep patterns.* Vitamin B6 – vitamin B6 helps with the production of neurotransmitters (serotonin, dopamine, norepinephrine, and GABA), which need to be balanced for healthy sleep.* Magnesium – sometimes called “the relaxation mineral,” magnesium helps calm the mind and enhance overall sleep quality.* GABA – GABA is the brain’s major inhibitory (calming) neurotransmitter, inducing calm by inhibiting excessive firing of neurons distributed throughout the brain.* Valerian – an herb used traditionally for centuries for its calming and sleep-inducing effects, valerian supports deep, restful, quality sleep.* Restful Sleep eases you to sleep and helps you stay asleep all night so you can wake up feeling refreshed in the morning.* Beating Jet Lag Traveling is so fun and fulfilling, even if it can be a bit exhausting. No matter how challenging, try your hardest to follow these 6 tips and you'll be living like a local in no time! 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: ¹Colten, H. R., & Altevogt, B. M. (Eds.). (2006). Sleep disorders and sleep deprivation: An unmet public health problem. National Academies Press. https://doi.org/10.17226/11617
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How To Choose Fish Oil That Will Help, Not Hurt You
What Does Fish Oil Do & Why is it So Important? Recently, it was determined that, after vitamin and mineral supplements, fish oil was the most popular complementary health product used by adults in the United States. According to the National Center for Complementary and Integrative Health (NCCIH), a division of the National Institutes of Health (NIH), more than 18 million people spent more than $1.3 billion on fish oil in the year 2012, the most recent year for which they have statistics. What Does Fish Oil Do? Most people know that the omega-3 fatty acids found in fish oil are good for their health and are likely aware about the benefits to circulatory health. But not as many people may know that omega-3 fatty acids are crucial for brain health. Fish oils, are oily fats found in fish, particularly cold water fish, and in marine oils from other sea life such as krill. These oils are rich sources of omega-3 fatty acids, one type of long-chain polyunsaturated fatty acids (LCPUFA) that are crucially essential for health. Are Fish Oil Supplements Good for You? In your diet, you will come across omega-3 and omega-6 fatty acids, Both are important for your overall health, and and you should find the right fish oil ratio for each one. The two most studied omega-3 fatty acids are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are essential for our health and well-being—our bodies need them for a diverse range of essential life functions. Though the body can make them from smaller omega-3 fatty acids, EPA and DHA are practically like vitamins in that the conversion efficiency is very poor. Though every cell in our body needs them, the only practical way to ensure we get the amounts of EPA and DHA that we need is through foods or supplements. Unfortunately, surveys indicate most people get far too little omega-3 fatty acids in their diet. The research consistently indicates that most Americans are not getting the EPA and DHA in their tissues that they likely require for optimum brain and body health, with some studies demonstrating that as many as 90% of adults have suboptimal levels. Many turn to fish oil supplements to help correct this deficiency. However, what they don’t realize (and this includes many health care practitioners) is that not all fish oils are created alike. How Do I Choose the Best Fish Oil? While the desired omega-3 fatty acids reside in the fatty tissue of fish, so do environmental contaminants. Therefore, oil derived from these tissues often contains high levels of these contaminants. This is why it's dangerous to consume fish caught in ocean zones that are contaminated. Fish (especially longer-lived species, and higher-level predators that consume other fish) will "bioaccumulate" heavy metals such as mercury, arsenic, cadmium, and lead that originated from industrial sources and reached the watery environments in which they feed. These contaminants often end up in the fish oil derived from these fish. Adverse effects to humans from ingesting heavy metals can include brain damage including memory loss, blindness, deafness, loss of coordination, irreversible liver and kidney damage, even death. In addition to heavy metals, there are also other toxic compounds that bioaccumulate in fish. Some of the most toxic chemicals known to science, including hundreds of different PCBs (polychlorinated biphenyls), PBBs (polybrominated biphenyls), dioxins and furans, can bioaccumulate in fish and have been linked to problems with the functioning of the brain, liver, immune system, endocrine and reproductive systems, and essentially all the organs. The PCBs, which have been extensively studied, besides causing the organ problems listed above, when bioaccumulated in humans even at very low levels can cause brain and other nervous system disorders, muscle spasms, skin problems, and chronic bronchitis. So, when looking for a fish oil supplement, it is critical that you find a product that has been highly purified. Sourced from short-lived fish species (anchovies, sardines, and mackerel) that are pelagic (don't feed on the bottom and therefore pick up less contaminants), the fish oil in BrainMD’s Omega-3 Power undergoes the most advanced purification process in the supplement industry. Fish Oil to Help Memory & Heart The ultra-high quality fish oil that goes into BrainMD’s Omega-3 Power is produced in a facility that is licensed to make both pharmaceuticals and dietary supplements. This facility is recognized by the FDA and certified for its cGMP (current Good Manufacturing Practice) by the rigorous USP (United States Pharmacopeia), NSF and other agencies. To ensure purity, BrainMD’s Omega-3 Power is tested to ensure lack of rancidity and for 450 potential environmental contaminants, including mercury, lead, cadmium, arsenic, and other heavy metals; PCBs, PBBs, dioxins, furans; and a diverse range of other organic pollutants. Fish Oil Reviews Here’s what our customers are saying: “The only fish oil I found that I can take because you take the care to purify it so well. Thank you so much!” by Carol “I think this product is great! I've compared the EPA and DHA amounts to other fish oils and this one has more than most that are out on the market.” by Steph “Effective & high quality! I've tried other omega-3 supplements & they've never quite settled well & didn't do much for my mood or energy. I feel a difference with these! Definitely worth the price.” by Elizabeth
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3 Part Series: How to Identify the Best Quality Supplements
In the previous post (Part 2), we discussed what you need to know about how your supplements are formulated and developed. But how much do you really know about the manufacturing programs and processes? In the third and last part of this blog series, we’re going to share with you the important features of supplement manufacturing and testing. Manufacturing Is that product you are considering manufactured in a GMP (Good Manufacturing Practices) certified facility? GMPs are the legal requirements for a sophisticated production system to ensure a dietary supplement product has the correct ingredient identity, strength, purity, safety, and process documentation that matches the content of its label. The processes for producing the product must be followed down to the finest details, testing must be conducted at various stages of the production process, and the documentation must be sufficient to be able to trace and isolate any problem that may occur. The cGMP (current GMP) regulations were developed by the Food & Drug Administration (FDA) to ensure that dietary supplements are manufactured to the highest quality possible from the available technology. You often hear people who are biased against dietary supplements say that dietary supplements aren't regulated, but FDA's stringent cGMP regulations are proof that supplements actually are thoroughly regulated. The FDA is the government agency that enforces GMP requirements all along the chain of custody of a dietary supplement product: from raw material suppliers through the manufacturer to the packager, and on through to the retailer, all are responsible for the quality of the product. FDA does unannounced inspections of all these parties. While they do not offer certifications for cGMP, they will issue warning letters and will shut down a party that fails to conform to cGMP requirements. Independent groups can be hired by a company to inspect their facilities and processes and provide GMP certifications. Among the services they provide are reviewing facility cleanliness and standard operating procedures, monitoring equipment calibration and operation, checking the production line for sources of contamination, verifying quality control overall and generally making sure the finished products' labels meet FDA specifications. When the FDA themselves perform an unannounced inspection of a facility that handles dietary supplement products and finds a GMP or other product quality problem, or inaccurate or otherwise illegal labeling, they typically give the facility 15 days to correct the problems. If the required changes are not made, the facility can be shut down and individual staff who knowingly defy the rules can be criminally charged and even go to jail. And FDA is not the only agency that regulates dietary supplements. Responsible parties in the dietary supplement industry must follow the legal requirements not just of the FDA but of the FTC (Federal Trade Commission, tasked with protecting the consumer against fraudulent marketing or other illegal trade representation), state public health departments, environmental protection agencies, and even California's Proposition 65 with its long list of toxic substances to avoid. All these regulatory agencies further help protect the public against unsafe or other illegal dietary supplement products. Testing It’s important to know that your supplements are tested for identity, purity, and potency. Testing is most effectively done on the raw material ingredients before they enter the chain of production. But in-process testing is also necessary, and the finished product must also be tested to ensure the integrity of the entire manufacturing process. Both ingredients and finished products must go through identity and potency verification, heavy metal testing, and microbial testing. All of BrainMD’s products undergo these testing processes, and we employ independent laboratories to do our testing. We also audit our manufacturers, packagers, and testing labs to ensure they have adequate quality control and processing standards in place. To protect your health and wallet, and to be confident you are getting the highest quality supplements, make sure you are buying products that are manufactured in cGMP certified facilities. Be vigilant! Be knowledgeable enough to sort the good from the bad. Supplements are an important part of your health regimen and you should be as well informed as you can be about what you're putting in your body. Your health and safety depend on it.
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A Daily MultiVitamin Is Only Half The Answer
Undoubtedly, you know that vitamins and minerals are good for your health. But do you really know what to make of the alphabet listed on your supplement bottle? Just what is the difference between vitamins and minerals and are they really necessary? Vitamins and minerals are equally essential for a healthy body. However, they differ in their chemical composition, biological function and nutritional requirements. They are considered micronutrients which means that they are needed by the body in small amounts. Yet failing to get even those small quantities virtually guarantees problems. Differences in Chemical Composition Vitamins are organic compounds, which means that they are obtained from living organisms: animals, plants or substances that were once alive, while minerals are inorganic. Minerals have a much simpler chemical composition compared to vitamins. While vitamins are obtained from plants and animals, your body gets minerals from soil and water. Categories of Vitamins and Minerals Derived from two words, vita meaning life and amine meaning containing nitrogen, vitamins are either water-soluble or fat-soluble. Water-soluble vitamins (vitamin C and the 8 B vitamins) are absorbed directly into the bloodstream during digestion of your food or while a supplement you take dissolves. Your kidneys continuously regulate levels of water-soluble vitamins, moving excesses out of the body in your urine. Generally, the body does not store water-soluble vitamins so they need to be regularly replenished. However, contrary to popular belief, some water-soluble vitamins can stay in the body for long periods of time. You probably have several years’ supply of vitamin B12 in your liver. And even folic acid and vitamin C stores can last more than a couple of days. Conversely, fat-soluble vitamins (vitamins A, D, E, and K) get dissolved and stored in the body’s fat cells. Because fat-soluble vitamins are stored in your body for long periods, toxic levels can build up. Minerals are divided into major minerals and trace minerals. Trace minerals are needed by the body in small quantities while major minerals are needed in large amounts. Nutritional Requirements While all 13 vitamins are needed for the body, all minerals are not needed. Even though there are thousands of known minerals, only about 20 minerals are considered to be essential to your body. Some of the necessary minerals are calcium, magnesium, zinc, iodine, sodium, copper, selenium, fluoride, chromium, iron, sulphur, manganese, potassium, and phosphorus. Vitamins are easily destroyed by heat, light, exposure, chemical agents, and long storage. Therefore, extra attention is needed while preparing food or storing it. Minerals on the other hand, are not as vulnerable to heat, chemical reactions, or sunlight. However, mineral loss can occur when they bind to other substances. For example, when there is excess sodium in the body, calcium latches on and is excreted along with the excess sodium, thereby reducing the amount of calcium available in the body. Biological Role Vitamins help promote and regulate chemical reactions and processes in body cells. They produce red blood cells and help maintain nervous, skeletal, and immune systems. They also act as antioxidants which help in fighting disease. Minerals help in bone and tooth formation, blood coagulation, neural conductivity, muscle contraction, maintenance of normal heart rhythms, and assist in keeping acid-alkaline balance in your body. Health Benefits When you don’t get enough of a certain vitamin or mineral, you may become deficient. Vitamin and/or mineral deficiency can cause health problems and may increase your risk of heart disease, cancer, and osteoporosis. Getting the right amount of vitamins and minerals can help boost your immunity and maintain optimal health. In a world where foods are less nutrient-rich and environmental toxins are pervasive, we are often deficient in key vitamins and minerals that make our brains and bodies work well. Supplementing your diet with high quality, naturally derived nutrients can powerfully promote healing, support bodily functions and boost brain health. BrainMD’s NeuroVite Plus provides a vast range of vitamins and minerals in their most active forms, combined with three of Dr. Amen’s hand-selected proprietary high-nutrient blends. “NeuroVite Plus helps us mind the gap of any nutritional vulnerabilities we may have. I take it and recommend it to all my patients.” – Daniel G. Amen, MD
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SAMe and Betaine TMG – The Mood Enhancing Power Couple
When your brain gets sick or ages, it is never just one biological mechanism, such as blood flow, that fails us, it is generally multiple mechanisms, such as blood flow, toxic buildup, nutrient depletion and inflammation. This gives us the blueprint on how to help overall brain health – in multiple mechanisms that support healthy blood sugar, gut health, blood flow, antioxidant status and decreased inflammation. Single mechanism interventions, such as just taking ginkgo or vitamin E by themselves, have not consistently worked in large scale studies. But when we use smart combinations, in a multiple mechanism approach, their effectiveness significantly improves. Best Nutrients for a Healthy Brain For example, with my patients, I often use: Omega 3 fatty acids to support decreased overall inflammation Ginkgo and vinpocetine to boost cerebral blood flow Probiotics to support gut health … because the health of your gut affects the health of your brain Alpha lipoic acid to help stabilize blood sugar levels and protect against nerve cell damage Huperzine A and choline to boost acetylcholine levels, one of the main amino acids involved with learning and memory Phosphatidylserine to support nerve cell membrane fluidity N-acetyl-cysteine (NAC) for antioxidant support and detoxification The science behind using natural supplements grows stronger every year, but we must stop looking for single bullet treatments, and instead help the brain in all of the ways it struggles. This multiple-mechanism approach is what we used in our published brain rehabilitation study with football players where 80% of the players experienced significant improvement…and it’s what we use to help the people who come to our clinics. The Power Couple Another area that can benefit from this multiple mechanism approach is your mood. One of my favorite supplement combinations to help support a positive mood is betaine (trimethylglycine) and SAMe (S-AdenosylMethionine). SAMe is a small, naturally occurring molecule which powers over 200 enzymes necessary for healthy cell growth, maturation, and specialization. In the brain, SAMe is required for nerve cells to make energy, maintain connectivity, and generate mood-related neurotransmitters. Taken alone, data from numerous clinical trials indicate SAMe strongly promotes positive mood. In fact, this nutrient has been so effective that it has been available by prescription in Europe for many years as an antidepressant. And now it can work even better! The Science Recent research demonstrated that taking betaine at the same time as SAMe potentiated the effects of the SAMe on mood. In the clinical trial, subjects who received SAMe (750 mg/day) plus betaine (375 mg/day) performed better than SAMe alone (800 mg/day) on measures of worry, helplessness and worthlessness, agitation, and physical efficiency. In yet another study, the efficacy of the combination of betaine and SAMe was tested against an antidepressant medication. After 6 and 12 months, both treated groups showed a noticeable improvement, although the group treated with SAMe plus betaine showed better results in terms of score on a depression rating scale, a number of individuals in remission, and side effects. If you are looking for a natural, safe, and effective way to promote a positive mood, give betaine and SAMe a try!
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What is Tyrosine?
You may have heard the term before or seen it on a vitamin bottle – but what is this chemical messenger and why do you need it so much? Tyrosine is an amino acid required to produce three major brain neurotransmitters: dopamine, epinephrine and norepinephrine. Your adrenal glands, located on top of your kidneys, work with your brain to manage stress and to utilize the special amino acid tyrosine, which helps produce more of these key brain neurotransmitters. Your body uses tyrosine to create the little chemical messengers that can help conditions that start in the brain, including low mood and chronic fatigue. What’s So Special About This Amino Acid? Ingesting tyrosine seems to be very effective in people whose chronic low moods are due to low dopamine levels. (Dopamine is a key mood regulator and a “feel good” neurotransmitter found in humans as well as animals.) 5 Reasons to Take Tyrosine Your brain needs tyrosine to promote focus and mental clarity, especially if you are really stressed or down. Here are other ways your body requires the neurotransmitter called tyrosine: Tyrosine is a powerful antioxidant which may help neutralize cancer-causing free radicals. Your thyroid glands require tyrosine to produce the hormone thyroxine, which helps regulate your metabolism. Skin needs tyrosine to produce melanin, battle wrinkles and help prevent harmful UV rays. Tyrosine influences your thyroid glands, which can affect weight loss and appetites. Also referred to as L-Tyrosine, this chemical messenger supports your adrenal function and thyroid glands. How Do You Get Enough Tyrosine? Tyrosine is found in kelp, fish, eggs, nuts, beans, oats, wheat, meat and dairy products. If you don’t eat meat or have certain food sensitivities, try exploring vegan or natural supplements that may potentially help decrease cognitive decline and depressive symptoms. [wc_box color="inverse" text_align="left"] Note: Tyrosine can occasionally raise blood pressure in some people, so ask your doctor or health practitioner about supplementing tyrosine if you have hypertension, Parkinson’s disease or thyroid problems. [/wc_box]
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Brain Neurotransmitters Can Affect Your Mood and Your Life
Neurotransmitters are complex chemical messengers that coordinate clear communications between neurons in your brain cells and the rest of your body. These back-and-forth transmissions can influence nearly every cell, tissue, and biological decision in your body – and your life. Brain neurotransmitters are a really big deal. Do you know if yours work properly? Neurotransmitters Boost Communication Between Brain and Body These chemical messengers connect the brain and spinal cord with the rest of your body and with your muscles, organs, and glands, says Daniel D. Amen, MD, author of The Brain Warrior’s Way. Your brain’s billions of nerve cells make trillions of connections with each other. (These are called synapses.) Then, each nerve cell generates electrical signals that travel with help from those brainy chemical messengers. These chemical envoys may affect every cell, tissue, and system in your body. And because neurotransmitters are also deeply involved in the immune system and your hormones, neurotransmitter imbalances can cause health problems: Migraines Brain fog (loss of focus) Fatigue Insomnia (difficulty falling asleep, staying asleep, or both) Fibromyalgia (localized pain) Diabetes and pre-diabetes Obesity Mood disorders (depression, mood swings) Anxiety (PTSD) Behavioral addictions (binge eating, gambling, etc.) Hormonal imbalances Balance Your Brain to Feel Lighter and Brighter When your brain’s chemical transmitters are healthy and in balance, you may think more clearly, feel less anxious, and enjoy a more positive outlook. Some of our most effective supplements include neurotransmitters, as well as dozens of vitamins and minerals you may need for a brighter mind: GABA(Gamma amino butyric acid) is a major calming brain neurotransmitter in the central nervous system that supports mood; Serotonin is another inhibitory (or calming) neurotransmitter tied to appetite, pain, and digestion; and Melatonin is a neurotransmitter-like property involved in many body functions such as sleep and depression.
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Are You Severely Sleep Deprived?
You have been staring at the ceiling for hours now. The more you think about needing to fall asleep, the more you toss and turn, and all those ANTs start circling. When you wake up the next morning feeling exhausted or defeated, it’s the right time to create a healthier sleep life. Extreme Sleep Deprivation Directly Affects Your Health Many workaholic Americans have an emerging mindset that it's socially acceptable – even mandatory – to get less rest. They may participate in “work binges” and settle for 4-5 hours of sleep per night. That is just not an adequate amount of brain rest for most of us. Truth is, extreme sleeplessness can potentially triple the risk of death from all causes, and is associated with cognitive decline, says Daniel G. Amen, MD in Change Your Brain Change Your Life. Sleeping less than six hours has also been associated with: Lower overall blood flow to the brain Hindering your mood, focus, and memory for days after Increase of appetite, which increases risk for unwanted weight gain Low mood or feelings of anxiousness Loss of motivation and willpower Holistic Treatments for More Soothing Slumbers As this harmful cycle continues, asking your doctor for sleep medication may sound like the only option. However, at Amen Clinics we look at a healthy sleep regimen in a holistic manner, integrating natural healing therapies with the sleeping medications people may already be on. Helpful, night-time supplements can make a difference to your quality of life. They often contain melatonin, GABA (a calming neurotransmitter), magnesium, vitamin B6 and herbal valerian root, used for centuries as a sleeping supplement. Invest in Your Rest – You Deserve It Try these healthy habits alongside a night-time supplement to ensure quality rest and a healthy lifestyle change. Exercise early in the day to increase blood flow to the muscles and your brain as a natural, calming stress reliever Limit caffeine consumption to early afternoon, this gives your body time to wind down Zap all your ANTs (automatic negative thoughts) Limit technology before bedtime, pick up a book instead Meditate for 10 minutes before you hit the sack Free yourself from alcohol and drugs that interfere with optimal sleeping patterns. Learn how to become a real Brain Warrior. Hear more about how to solve your sleeping struggles on one of Amen Clinic's Facebook Live Chats.
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7 Ways to Boost Your Energy And Mental Focus
If you reach mindlessly for a cup of coffee or a sugar fix to get you through the day when energy or attention flags, consider eating something healthy instead, or trying a supplement that can naturally stoke your stamina, and improve your energy and focus. Unfortunately, the instant jolt that comes from a blood sugar spike is typically followed by an insulin surge -- leading to a quick drop in blood sugar — which leaves you feeling foggy and sluggish. Next time you're dragging, put down the coffee or energy drink, step away from the donuts, and pick up one of these foods or supplements as an alternative way to get a healthy, natural energy boost. 1. Almonds and Cashews These nuts are an amazing source of healthy fats, fiber and protein that help balance blood sugar levels. They are also packed with magnesium, a mineral that plays a key role in converting food into energy. Being low on magnesium can drain your energy. Also try organic nut butters that provide a great-tasting energy boost. Use all-natural nut butters that contain nothing but nuts so you can avoid added sugars. 2. Salmon and Other Fatty Fish It isn't called a "brain food" for nothing! Salmon is high in Omega-3 fatty acids which are nutrients that have been found to improve memory and boost energy. Additionally, this delicious fish is also loaded with protein, niacin, riboflavin and vitamin B6, which are all instrumental in helping your body convert the food you eat into energy. 3. Kale and Darker Leafy Greens Kale is a superfood that provides you with the essential minerals of copper, potassium, iron and phosphorus. And like lean meats, kale contains the amino acid tyrosine, which helps give you a mental lift, as well as fiber to fill you up and help keep your blood sugar stable so you can avoid energy crashes. Like protein, fiber helps keep you full, as well as regulate your digestion and manage blood sugar. Spinach is loaded with iron – nearly twice as much as other leafy greens – which is essential in keeping your energy up. Eat a spinach salad for lunch (bonus for adding salmon or another lean protein) and you won't experience that p.m. energy slump. 4. Hummus and Tasty Legumes This Mediterranean dip has only a few simple ingredients (typically puréed garbanzo beans, sesame-based tahini, olive oil, and lemon juice) that all contribute nutrients for energy. The fiber and protein provided help stabilize blood sugar, take the edge off hunger, and boost energy. 5. Eggs as the Perfect Protein One of the few foods considered to be a "complete protein," eggs contain all nine essential amino acids that the body can't produce on its own. Additionally, eggs are full of the vitamins needed for the body to produce energy such as thiamin, riboflavin, folate, and B12, and B6. 6. Pumpkin Seeds and Other Seeds A handful of these tasty seeds contain more protein per ounce than almonds as well as more iron and magnesium than most nuts. Protein helps supply energy, and it keeps you fuller for longer because it's satiating, and helps manage your blood sugar. Protein-rich foods like seeds, eggs and nuts take slightly longer for you to digest, so you won’t be hungry or lethargic in 20 minutes. 7. Try a Natural Supplement We didn't mean to make you hungry, but getting adequate proteins to maintain focus and energy often requires lots of calories, which is why you might reach for a soda or cup of coffee for a fix. Amen Clinic's Focus and Energy naturally supports your body’s energy level with caffeine-free green tea, choline, and ginseng. These specially selected nutrients work through multiple mechanisms to support enhanced mental focus. Plus, Focus and Energy is safe, natural and non-habit-forming.
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4 Foods to Avoid for Better Gut Health
Did you know if your gut isn’t healthy, your brain probably isn’t functioning optimally either? In fact, there’s a good chance you won’t feel well at all. Studies have shown a link between your gut health and brain health. The first rule in gut health is to take care of your “good” bacteria. Taking care of your “gut bugs” requires providing them with a solid house and healthy food. Tana Amen BSN RN Explains the Importance of Probiotics https://www.youtube.com/watch?time_continue=1&v=vFnycsacVcU 4 Foods to Avoid for Better Gut Health It is true that the gut communicates directly with your brain. About ninety percent of the serotonin in your body is made in your gut. Vitamin formation and mineral absorption also occur in the gut. The gut is responsible for about seventy percent of your immunity. As a Brain Warrior, the first step to having a healthy gut is to stop doing things that cause harm to it. In Week 6 of the Brain Warrior’s Way Live Class, Dr. Amen and I discussed foods that damage your gut, I’ve listed them here so you can be sure to stay away: Gluten, Latin for “glue,” is a sticky protein found in wheat, barley, rye and many other grains. It has been proven to damage the intestinal lining. Even if you’re not diagnosed with Celiac disease, gluten doesn’t offer you any health benefits. In fact, it has shown to damage gut lining 100% of the time in recent studies. Lectins is the Latin for, “to select.” These carbohydrate-binding proteins can be found in many grains including wheat, rice, oats, buckwheat, millet, rye and corn. Quinoa, dairy, eggs, legumes (including dry beans and peanuts), soy, and vegetables in the nightshade family—peppers, eggplant, potatoes, and uncooked tomatoes also contain lectins. Corn has the worst fatty acid profile of any grain. Be aware that most corn in our country is genetically modified and sprayed with pesticides. Sugar is the perfect food to grow the enemy’s army: resistant bacteria, yeast and other invaders. Antibiotics and other medications can wipe out most of the bacteria in your gut. The “resistant” bacteria that remain are often the “bad guys.” Another Way to Support Gut Health Gut health is one of the most unappreciated systems in the body. It lays the foundation to ensure you to have a healthy body and mind. If you take care of the “good” bacteria it can change your life. Because this system has such a profound impact on our well-being, body function, brain health, and even our physique, it is important to do what we can to support it. I recommend taking a good probiotic, like BrainMD’s ProBrainBiotics to ensure you support those important gut bugs. This is such a great product because it contains 2 specific strains of probiotic that have been studied for brain-specific benefits in a double-blind, placebo-controlled clinical trial.1 References: Messaoudi M, others. British Journal of Nutrition 105:755 (2011); addendum in Messaoudi M, others. Gut Microbes 2:256 (2011).
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Benefits and Uses of SAMe Supplements
SAMe Supplements Promote Good Mood Brain Chemistry At BrainMD, we see your brain as a sophisticated supercomputer with both hardware and software. For peak efficiency, the machinery (including cells, connections, chemicals, energy, blood flow, and waste processing) needs to work effectively. When your brain hardware or “machinery” doesn’t work quite as smoothly, your health practitioner may suggest therapeutic and biological interventions, including exercise, supplements, medication, neurofeedback, sleep apnea evaluations and treatment, hyperbaric oxygen, and more. Whenever feasible, we recommend the most natural ways to heal and support the brain, such as supplements and lifestyle interventions – nutrition plans and workout prescriptions, for example. While we still use medications when needed, and believe they save lives when used appropriately, we believe that treatment providers should first do no harm, and use the least toxic treatments. (Note: People who suffer from bipolar disorder should generally avoid SAMe since it may provoke mood swings.) What is SAMe? S-AdenosylMethionine (SAMe) can be made naturally in the body or synthetically as a supplement. It powers over 200 enzymes necessary for healthy cell growth, maturation, and specialization. In the brain, SAMe is required for nerve cells to make energy, maintain connectivity, and generate mood-related neurotransmitters. And your body utilizes SAMe for pain relief, depression, liver disease, and other conditions. People who don't make enough SAMe naturally may be helped by taking SAMe as a supplement. Widely studied for the treatment of osteoarthritis – you may have even seen a bottle of SAMe at your grandmother’s house first. But SAMe is not just for joints. In fact, over 40 clinical studies have suggested SAMe can potentially help some people battle heart disease, migraines, Parkinson’s disease, depression, PMS and other conditions. Furthermore, the National Institutes of Health (NIH) which provides scientific evidence ratings for natural supplements, reports that SAMe is effective for treating depression, and may help slow the aging process. SAMe Supplement Benefits: May Also Help PMS, Fibromyalgia, Dementia, and Pain This nutrient has been available by prescription in Europe for many years as an antidepressant and has been available over the counter in the U.S. since the early 90s as a mood lifter and as a supplement for nervous system disorders. SAMe is involved with the production of several other brain neurotransmitters, dopamine and norepinephrine. Maintaining adequate levels of these foundational neurotransmitters is essential in supporting feelings of well-being. Recent controlled trials have demonstrated the efficacy of SAMe in promoting a happy, balanced mood. NIH double-blind research conducted at Harvard Medical School and Massachusetts General Hospital demonstrated that SAMe is beneficial as an additive to those resistant to FDA-approved antidepressants. People taking SAMe in addition to regular antidepressants experienced double response rate and remission rate compared with placebos. One major problem with compliance of prescribed antidepressants is the number of unpleasant side effects, including the 70 percent of patients who experience sexual dysfunction. (This negatively affects adherence to their medication regimen.) Clinical trials have found that SAMe can decrease sexual dysfunction. Everyone can use a little help sometimes. If you are looking for a safe, natural supplement that can support brain health and joint function all while promoting a positive mood, try the natural route first.
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