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Wellness Blog
Want To Stay Fit at the Office? Here Are 10 Simple Workplace Wellness Tips!
Exercise is essential to brain health. In fact, physical activity is perhaps the single most important thing you can do to keep your brain¹ and body healthy. But what if you have kids? Or a demanding career? Or other commitments or social engagements? After work, most people are worn out from a stressful day. And, with driving the kids to and from activities, helping them with their homework and preparing dinner for the family, many people find that their evenings are just as hectic as their workdays. With so many demands on your time, finding a free moment to exercise may be a significant challenge. So, what are the alternatives? Though it probably won’t replace an intense workout at the gym, there are ways to focus on fitness at work. Staying active at the workplace will help keep your body fit and your mind sharp. If you’re looking for ways to energize your workday, here are 10 simple habits for staying fit at the office: 10 Top Tips for Workplace Wellness 1. Use a pedometer or Fitbit. This will help you track the number of steps you take during the workday. It’s amazing how just being aware of a goal can inspire you to move more. 2. Get into the habit of taking the stairs instead of the elevator. Also, depending on accessibility and conditions, you can run up and down several flights of stairs to burn more calories. Be sure to keep an eye out for other people and watch your step…you’re trying to get some exercise, not workers’ compensation. 3. Turn your team huddles or one-on-ones into walking meetings. You can discuss work matters or just use the time for team building. Also, you can multitask by using your walk times to conduct phone meetings. Many people find they can think more clearly while on the move. 4. Devote 15-20 minutes of your lunch break to a power walk.² Invite a co-worker to go with you. Besides making a walk more fun and interactive, having someone else to keep you accountable can be a huge help on days when you feel like skipping the walk. Walking with a friend ensures you get exercise, fresh air (and sunshine if it’s nice out) and socialization all at the same time. 5. Find some work friends willing to pitch in for an inexpensive ping-pong table so you can play during breaks and at lunch. You might also petition your HR manager to organize an office ping-pong tournament. In addition to providing exercise, coordination enhancement, and brain stimulation, playing ping-pong is an excellent way to create camaraderie among co-workers. 6. Stretch your stress away. Release tension in your shoulders, neck and back with some basic stretches. Consider investing in a handheld roller or electric massager that you can keep at your desk. Massaging sore muscles can help improve mood and reduce stress. 7. Use an exercise ball for a chair. Sitting on an exercise ball engages your core muscles and helps improve balance and flexibility. If you have enough room in your office or cubicle, you can use an exercise ball for its intended purpose. Here are some workout ideas you can try with your exercise ball. 8. Again, depending on how much room you have in your workspace, you can do some basic exercises – like push-ups, sit-ups (crunches), lunges, or leg lifts. Also, there’s a whole regimen of exercises you can do with a sturdy chair. All of that is great for strength training, but what about cardio? There are plenty of standbys like doing jumping jacks or running in place. If you’ve been sitting for more than an hour, it’s probably a good idea to stand up and get the blood flowing. 9. Keep a change of clothes, workout shoes, and deodorant at the office. If you work long hours, be sure to block out some time for an energizing workout. You can either do this in the space available in your office or at the gym (if it’s a short drive from the office). 10. A phrase frequently heard these days is “Sitting is the new cancer.” A treadmill desk can be an excellent investment in your health. Walking at a very slow pace, while you write or reply to emails, can improve your focus and energy. As an alternative, you can petition your employer or HR department to provide you with a standing desk. Start Your Workplace Wellness Routine Today As we’ve seen, there are many ways to stay fit and burn some calories during the workday. Start with one of the above options and then add others as desired. There’s enough variety here to keep your workplace workouts engaging and enjoyable. Final thought: Since the average person spends 90,000 hours of their life at work, it’s a smart idea to invest a small portion of that time into maintaining your health and wellness. At BrainMD, we’re dedicated to providing the highest purity nutrients to support your mood and overall well-being. For more information about our full list of 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. Erickson, K. I., Voss, M. W., Prakash, R. S., et al. (2011). Exercise training increases size of hippocampus and improves memory. Proceedings of the National Academy of Sciences, 108(7), 3017-3022. 2. Barr-Anderson, D. J., AuYoung, M., Whitt-Glover, M. C., et al. (2011). Integration of Short Bouts of Physical Activity Into Organizational Routine: A Systematic Review. Journal of Occupational and Environmental Medicine, 53(7), 727-734.
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5 Simple Ways to Improve Your Brain Health & Reach Your Goals
Even though we usually think of goals in terms of improving diet and exercise, there’s a whole other dimension of wellness to consider. While most goal-setting focuses on improving the body, this year, why not consider how to take care of your brain? Regardless of which goals you made, protecting your brain should be at the top of the list. Optimizing brain function and performance is essential for improving your health…and maintaining those healthy habits throughout the year. To increase the chances of achieving your goals, here are some of the best ways to take care of your brain... How to Improve Your Brain Health 1. Stimulate Your Brain A New Year means new opportunities and adventures. One of the best ways to expand your horizons is to continually engage in new learning. Set aside sometime every day to learn something new. Some examples are: learning a new language or musical instrument, trying a new kind of dance or other complex physical activity, or taking up a new hobby like chess or painting. Brain researchers emphasize that the “use it or lose it” principle applies to the brain. When the brain stops learning it can start fading, so be intentional about learning new things. 2. Nourish Your Brain If one of your healthy resolutions is to jumpstart your mental focus and energy, getting nutritional support is a must. A deficiency in vitamin D or magnesium, for example, may cause excessive fatigue. For starters, take a good multi-vitamin with vitamin D, all the B vitamins, and magnesium. These are the foundational supplements to ensure your cells are getting the basic nutrients they need. Then you can add other supplements to boost mood, focus, or memory. Properly fueling your brain and body with diet and supplements can optimize your mental performance, which can help you accomplish your goals. BrainMD even offers the opportunity to try three of our most popular products with our 7 day Free Trials. 3. Energize Your Brain The most common resolutions involve diet and exercise. Aerobic exercise, sufficient to make you sweat for 30 minutes, increases blood flow to your brain as well as your muscles and other tissues. This helps deliver nutrients and remove waste products, and can even increase the growth factor BDNF which promotes improved brain function. Since it’s recommended that adults get 30 to 45 minutes of exercise daily, maintaining a consistent fitness plan can be a challenge in today’s busy world. To help you reach your New Year’s goals, ramp up your workout routines by attending a group hike, bike class, or Pilates sessions 2-3 times a week for one month. 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. Above all, find physical activities that you enjoy…exercise doesn’t have to be a chore. 4. Renew Your Brain 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. 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. A recent study found that just one night of sleep deprivation can raise blood levels of tau, a protein potentially harmful to the brain. To ensure you have the energy needed to fast-track your New Year’s fitness goals, it’s recommended that you get 7-9 hours of sleep each night. 5. Know Your Brain Did you know there are 16 different Brain Types? Which type are you? You can find out by taking the Brain Health Assessment (BHA). Identifying your abilities, interests, and skills can help you become a more well-rounded person. And knowing your Brain Type can help you better understand who you are and why you do what you do. These insights can potentially impact your future career and relationships in significant ways, by: Benefits of Knowing Your Brain Type Reducing Stigma – Our society is inundated with judgments about how people should think, act, behave, and perform. Knowing your specific Brain Type can help reduce stigma by removing the labels others have placed on you. Increasing Knowledge – Knowing your Brain Type can help identify your brain’s potential risk factors. The sooner you’re aware of specific challenges, the sooner you can begin to address them with natural treatments. Setting Goals – Once you know your Brain Type, you’ll also receive a Brain Fit Score. Since even the healthiest brains can be improved with targeted treatments, you’ll receive a comprehensive wellness plan (including diet, exercise, and lifestyle interventions) that will help you set and achieve your goals. Providing Nutritional Support – Cut through the confusing world of supplements to discover what you should be taking for optimal physical and mental wellness. Included with your Brain Fit Score is a recommended supplement regimen customized for your specific Brain Type. Making It Fun – People take personality quizzes all the time, but those tests only provide a partial understanding of your brain. Learn more about how you’re wired and how you can use that knowledge to improve yourself in the future. Since habits, skills, and personality traits originate in the brain, learning your Brain Type can be the key to unlocking your potential. With the BHA, you’ll get an accurate assessment of your brain, a doctor-recommended supplement plan, and a personalized roadmap for healing. The BHA is absolutely FREE and only takes about 5 to 7 minutes to complete. You can take the Brain Health Assessment here. If you’re ready to crush your goals, these 5 brain-boosting activities can help you establish healthy habits with far-reaching benefits. Here’s to a new brain and a new you! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Benefits of Stretching: Pre & Post Workout Stretches + Desk Stretches
Much emphasis has been placed on exercising your body for health and longevity. The U.S. even makes a recommendation of how much exercise you should get each week. Yet, there’s no official national recommendation for stretching. It’s often mentioned as a sidenote to exercise. Perhaps that’s why just 10 percent of Americans stretch on a regular basis, according to data from Statista. But that’s changing now: Stretching is in! Health experts and institutions are touting stretching as important for posture, mobility, and healthy aging, in addition to being important to do before and after exercise. In fact, regardless of an exercise routine, Harvard Medical School recommends that adults do flexibility exercises (stretches, yoga, or tai chi) for all major muscle-tendon groups at least a couple of times a week, and preferably more. Ideally, we should stretch every day, whether that’s around a workout routine, first thing in the morning, before bed, or at the office. The Benefits of Stretching Every Day There are many benefits of stretching. If you start stretching every day, you’ll be helping your muscles to stay healthy, strong, and flexible – and that flexibility will help you maintain a healthy range of motion in your joints. When you lose flexibility, your muscles shorten and become tight. Then, when you need those muscles, they’re too weak to extend all the way, putting you at risk for pain, strain, and muscle damage. Damaged muscles can put you at risk for joint injury. Stretches can help relieve tension, especially if you sit at a desk all day. A few good stretches can help loosen your shoulders and neck and keep your back and hip flexors from getting too tight. Among the many benefits of stretching, it increases blood flow, which is necessary for healthy brain function as well. If you’re active, stretching can help to improve your joint range of motion and your athletic performance, while decreasing your risk of injury. Are you ready to enjoy the benefits of stretching? Pre-Workout Stretches It’s good to do static stretches before exercise. Static stretches are the kind that are performed in a stationary position with a sustained hold to lengthen the muscle. Interestingly, studies in recent years show that they may not be the best to do pre-workout, or before participating in high-level sports. In fact, static stretching can actually decrease athletic performance, and stretching immediately before an athletic event has been shown to weaken hamstring strength. Also it isn’t a good idea to do sustained hold stretches when your muscles are cold as it could lead to an injury. Instead, dynamic stretches are now preferred pre-workout, or a combination of dynamic and static stretches. As the name implies, dynamic stretching is performed while moving, often doing some of the movements that you’ll do in the sport, workout, or activity you plan to engage in. Imagine swimmers and how they swing their arms around prior to getting in the water, or a runner doing lunges prior to a run. They’re doing dynamic stretches. The movement helps to increase blood flow and warms the muscles, while loosening joints and easing pain. This helps to increase range of motion, reduce injuries, decrease stiffness, and boost athletic performance. Pre-Workout Dynamic Stretches Try some arm circles and shoulder rolls if you’re going for a swim. Or if you run, do some leg pendulums, which means swinging each leg back and forth about a dozen times, or you can swing your leg side to side. Walking lunges are also a great dynamic stretch. Post-Workout Stretches While they may be discouraged pre-workout, static stretches are wonderful after a workout. Your boosted circulation post-workout brings blood to your muscles and joints, allowing for greater flexibility. Stretching can also relieve tired muscles by helping to release lactic acid that builds up during your workout and speeds up recovering time. Consider doing a round of static stretches for your hamstrings, glutes, quads, shoulders, triceps, and wrists. Of course, you can tailor your routine to stretch the muscles used in your workout. A coach, personal trainer, or physical therapist can be helpful in that regard. The Classic Hamstring Post-Workout Stretch Sit on the ground with both legs straight out in front of you, bend the left leg and place the sole of the left foot alongside the knee of the right leg. Allow the left leg to lie relaxed on the ground, bend forward keeping the back straight. You’ll feel the stretch in the hamstring of the right leg. Then, do the same for the other leg. 2 Effective Desk Stretches You Can Do Everyday There are real dangers to sitting for prolonged periods. Spending hours hunched over a desk does a number on your back, hips, neck, and shoulders. Stretching at your desk can help to alleviate the tension and stiffness. Here are a couple of desk stretches to help. You can find many more online – or ask your physical therapist. 1. Hip Opener Sitting tightens your hips and lower back. Try this to open them up. Sit on the edge of your chair with your feet hip-width apart, directly under your knees. Cross one ankle over the opposite knee. Gently stretch forward. 2. Half Downward Dog This full-body stretch is a well-known yoga pose and is excellent for your hamstrings. Stand facing the back of your chair. Place your hands on the back of the chair. Step back as far as you can. Try to keep your arms and legs straight as you stretch your spine. Don’t Stretch Your Limits If you’ve been sedentary and/or have physical limitations or injuries, consult a doctor or physical therapist before you start stretching. If you do too much too soon or stretch incorrectly, you could hurt yourself. Over time, your flexibility and range of motion will surely improve, provided you’re stretching correctly. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Beauty from the Inside Out: Foods That Support Vibrant Hair, Skin, and Energy
It’s cliché to say that beauty comes from within, but when it comes to the role nutrition plays in beauty, it’s accurate. Vibrant health is inherently beautiful. Science is just now explaining why this is so. Research has revealed that there are indeed “beauty foods” – that is, foods for healthy skin and healthy hair. And sometimes they’re one in the same! You can actually eat foods to moisturize skin and hair and consume an abundance of glowing skin foods to achieve the beauty results you’ve been chasing with expensive creams and potions. Here are seven nutritious foods shown to enhance your beauty from within. 7 Healthy Beauty Foods to Support Vibrant Hair, Skin & Energy 1. Water Our bodies are made largely of water. Proper hydration is needed for optimal brain function and healthy function of all our organs, including the skin. Staying well hydrated helps keep skin soft, supple, and healthy. Research shows that this is particularly true for those who tend to get less than ideal amounts of water each day. The scalp is skin, too. A healthy, hydrated scalp supports the growth of full, shiny looking hair. 2. Fatty Fish Fatty fish, such as salmon, sardines, herring, and mackerel, are a potent beauty food. They’re loaded with omega-3 essential fatty acids, an important healthy fat that must come from the diet. Omega-3 deficiency is associated with both dry skin and brittle hair. Omega-3s help to create healthy, strong, and optimally functioning cell membranes, which are the building blocks of healthy skin. They help to keep skin moisturized, reduce redness and blemishes, and prevent collagen breakdown. These healthy essential fats also can help your skin be less sensitive to UV rays from sunlight. Fatty fish provide your body with vitamin E, which protects both the skin and scalp from oxidative stress, and zinc, a key nutrient in the production of new skin cells. Zinc deficiency is associated with dermal conditions and delayed wound healing. Additionally, fatty fish are a good source of protein, selenium, vitamin D3, and the B vitamins, nutrients that may help promote strong and healthy hair. 3. Yogurt The probiotic bacteria found in yogurt and other fermented foods promote intestinal health by supplying your gut with additional beneficial bacteria. Growing evidence shows that supporting a healthy microbiome can help to resolve a number of skin health issues, especially dry skin and scalp, although more research is needed to be conclusive. Specific probiotics appear to boost the skin’s production of ceramides, which are lipids (fats) that hold moisture in the skin. This action helps to keep blemish-causing bacteria levels in check. Those who suffer from skin conditions tend to have low levels of these lipids. Probiotics can be particularly helpful in these cases. Probiotics help with protein break down, which allows for vital proteins to reach the scalp effectively and build healthy hair. Certain probiotic strains can help to increase antioxidant activity, which is a necessary component of healthy hair growth. 4. Avocado Avocados are a well-known source of healthy fats to feed the brain and body – and that goes for beauty, too. One study involving hundreds of women found a correlation with the healthy fats specific to avocados and more supple, springy skin. Other preliminary research indicates avocado’s potential protection from sun damage, which can cause aging and other signs of aging, like brittle hair. Avocado’s vitamin E content can help protect skin and hair from oxidative damage, and may even promote hair growth. 5. Nuts and Seeds Nuts and seeds are treasure troves of nutrients shown to promote healthy skin and hair. Walnuts are among the richest nut sources of omega-3 fatty acids, which have moisturizing effects on the skin and have been linked to hair growth. Most nuts are great sources of zinc, vitamin E, selenium, and protein – all of which are nutrients your skin and hair need to stay healthy. Seeds are equally powerfully when it comes to beauty effects. Sunflower seeds are a great source of vitamin E, selenium, zinc, and protein. Additionally, sunflower seeds provide a wide array of hair-healthy B vitamins. 6. Eggs Eggs are a rich source of both protein and biotin, two nutrients that may promote hair growth. A lack of protein in the diet has been associated with hair loss. Hair follicles are made mostly of protein, so it’s important to get adequate protein in your diet. Biotin is needed for the synthesis of a hair protein called keratin. Eggs are also rich in beauty nutrients such as zinc and selenium. Egg whites are high in both lysine and proline (amino acids), as well as collagen. Adding egg whites to your diet could help support your body’s natural production of collagen to keep wrinkles at bay. 7. Bell Peppers Bell peppers are a very rich source of beta carotene, which your body converts into vitamin A, an important antioxidant for your skin. Vitamin A may also help stimulate hair growth while activating sebum production, which helps keep hair healthy. Bell peppers are also high in vitamin C, which helps to promote collagen production. Healthy collagen may reduce the appearance of fine lines and wrinkles, as well as help strengthen your hair strands. A strong antioxidant, vitamin C helps to protect both skin and hair against oxidative stress. Last Thought There are many more beauty foods to explore. Eating these nutritious, whole foods (and drinking plenty of water) can help support healthy skin, hair, and overall beauty! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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6 Foods to Help Regulate Your Blood Pressure Naturally
Having healthy blood pressure is critically important to your life. High blood pressure is the number one risk factor for death in the world. That’s a scary statistic. Even if you’re young, that should concern you. While unhealthy blood pressure levels don’t generally become apparent until middle age, key risk factors for elevated blood pressure start much earlier. Years of poor eating and unhealthy lifestyle habits can take their toll over time. You’ll rarely experience symptoms while your blood pressure slowly increases. That’s why high blood pressure is called the silent killer. This underscores the importance of being aware of what helps to maintain healthy blood pressure levels…at any age. Let’s take a closer look at what blood pressure is. Understanding Blood Pressure Quite simply, blood pressure is the force of the blood pushing against the walls of your blood vessels. It’s determined by both the volume of blood your heart pumps and the amount of resistance the blood flow meets in your arteries, veins, and capillaries. Its measurement is recorded by two numbers. The first (systolic pressure) is the higher number, measured after the heart contracts. The second (diastolic pressure) is the lower number, measured before the heart contracts. Normal blood pressure is 120/80 millimeters of mercury (mm Hg) or lower. When the pressure of your blood increases, it pushes harder against the artery walls, which can damage their delicate lining. Fat and calcium can then build up in the artery wall, forming plaque, which stiffens your arteries and, consequently, constricts blood flow. Poor blood flow increases blood pressure, and it becomes a vicious cycle. Your body needs a healthy flow of blood carrying oxygen and nutrients to its organs and tissues, and to carry away waste. Blood Pressure and the Brain Blood pressure and the brain are inextricably linked. That’s because your brain needs about 20 % of your body’s blood flow and oxygen to function. Hence, healthy blood pressure and blood flow are key to vibrant brain health. A recent study found that uncontrolled high blood pressure damages both the brain’s structure and function even in early middle age. The same study found that middle-aged people who have mildly elevated blood pressure (but not clinically high) showed evidence of silent structural brain damage. When blood pressure is high and blood flow is low, all your body’s systems have trouble. You might experience low libido and you’ll be at greater risk for cardiovascular issues or cerebrovascular events, vision impairment due to retinal damage, and renal failure. Who wants to set themselves up for any of that? Well, you don’t have to. Starting with the foods you eat, you can help to keep your blood pressure in check. Foods to Reduce Blood Pressure In general, health experts agree that eating mostly plant-based whole foods, such as fatty fish and lean poultry, moderate amounts of low-fat dairy, nuts, seeds, fruits, vegetables, and non-saturated plant oils, is ideal for healthy blood pressure. They also recommend avoiding saturated fats and trans fats as much as possible, minimizing sodium intake, red meat consumption, and alcohol. Refined carbohydrates found in processed foods, baked goods, and snacks, are also to be avoided. But let’s get more specific. Here are six exceptional foods for reducing blood pressure that you can start eating today. 6 Natural and Delicious Foods to Help Reduce Blood Pressure 1. Beets Beets may have blood pressure lowering effects, according to several studies. They are a rich source of nitrates. When ingested, nitrates convert to nitrite and help form nitric oxide, which can have a relaxing effect on blood vessels, lowering blood pressure. 2. Pomegranate Several studies have shown that blood pressure can be reduced after pomegranate juice consumption. This autumn fruit’s ruby gems are additionally loaded with antioxidants, which offer a host of benefits beyond healthy blood pressure levels. 3. Berries Berries are a rich source of antioxidants, including anthocyanins, which give them their vibrant color and may be correlated with reduced blood pressure. Like nitrates, anthocyanins may help to relax and widen the blood vessels. 4. Beans and lentils Beans and lentils are rich in fiber, magnesium, and potassium – nutrients that help to regulate blood sugar. Studies have shown that eating beans and lentils may help to lower high blood pressure, too. 5. Fatty Fish Salmon, mackerel, sardines, trout, and other fatty fish are excellent sources of omega-3 fatty acids, which may help reduce blood pressure levels and decrease compounds that tend to constrict blood vessels. 6. Leafy Green Vegetables Nitrate-rich leafy green vegetables such as spinach, kale, mustard greens, cabbage, collard greens, lettuce, and Swiss chard, are rich in nitrates. As mentioned above, nitrates may help to support relaxed and open blood vessels, which can reduce blood pressure. They are loaded with other vitamins and minerals too – in some cases potassium and magnesium, which further help to support healthy blood pressure levels. This list is by no means exhaustive, but it gives you a starting point. Work these delicious and nutritious foods into your diet and you’ll be doing what you can to ensure healthy blood pressure levels for the long haul. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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4 Simple Changes to Be More Sustainable in Your Home
With the colder months approaching, it’s a great time to learn how to be more sustainable at home. That means living in a way that doesn’t deplete or damage your personal health or resources – or the world's. If you consider your personal resources as time, money, and energy, it sounds like a worthy pursuit, don’t you think? Here are four shifts you can make starting today. But watch out, once this ball gets rolling, a total lifestyle transformation can occur! 4 Simple Ways to Enhance Your Life by Being More Sustainable at Home 1. Declutter Your Life Consumerism drives a considerable amount of carbon-emitting industry and waste. In fact, it’s estimated that an average American home has 300,000 items. Over the course of a year, we make about 156 impulse buys, spending up to $5,400! Translation? We have a lot of stuff we don’t need. So, one drawer, cupboard, closet, or room at a time, take stock of what you have, and get rid of what you no longer use or like. Either by selling, donating, recycling, or discarding, you get to determine what you want in your life – what’s important. Getting rid of items means you’ll have less to clean, less to organize, and less stress, which can increase free space, energy, and joy! Making an honest appraisal of your things will also make you less apt to buy stuff you don’t need in the future. It leads to less debt and more financial freedom to spend your time and energy on things or experiences that are more meaningful to you. Of course, when you buy less, your carbon footprint goes down as well. Double win! 2. Clean Green Switch to “green” cleaning products, including laundry detergent, cleaning supplies, dishwashing soap, and dishwasher detergent. Or make your own natural cleaners using natural antiseptics and deodorizes like white vinegar and baking soda. The unfortunate reality is that chemicals in conventional cleaners often find their way into waterways. They are flushed or rinsed from your home into the city’s wastewater and make their way to a water treatment facility, where they are mostly removed. But this process isn’t perfect, and chemicals can get into the environment and cause great harm. A study conducted by the United States Geological Survey found persistent detergent traces in 69% of streams sampled across the United States, and 66% contained disinfectants. Alkylphenol ethoxylate, a common surfactant ingredient in cleaners, has been shown in laboratory studies to function as an endocrine disrupter, causing adverse reproductive effects of the types seen in wildlife exposed to polluted waters. Of course, there’s your personal exposure to the chemical toxins in these cleaning products to consider, and their impact on your health. Luckily, there are a host of green cleaning products on the market today with cleaning power that rivals chemical brands. 3. Become an Energy Saver It’s remarkable how many simple acts you can do around your home that save energy – and money. Lighting The world used to run on incandescent lighting (the traditional light bulb), but it’s being phased out by light-emitting diodes (LEDs), the most efficient and energy-saving light bulbs on the market. They use 75% less energy and last 25 to 30 times longer than an incandescent bulb. Also, LED bulbs are cool to the touch. Switching to LEDs will cost you more, but they’ll save you in the long run…roughly $180 a year. Unplug Unplug your television, kitchen appliances (toaster, juicer, coffeemaker, etc.), hair appliances, and electronics when you aren’t using them. According to the Energy Star website, these “phantom” power drains can add up to as much as 10% of a household’s electrical use. Imagine how much energy could be saved if we all unplugged these devices when not in use? Cold Water, Hang Dry According to the federal Department of Energy, hot water accounts for about 18% of your power bill. So, ease up on the hot water and save. Take cooler showers. Lower your water heater thermostat several degrees. Save additional energy by washing your clothing in cold water. Also, be sure to wash full-size loads to get the most out of the water your washer requires. If available, use the moisture detection feature on your dryer. Or better yet, hang dry your clothing and bypass the dryer altogether. It’s a method that’s worked well for centuries. 4. Waste Less Food American homes are responsible for roughly 43% of food waste, or 27 million tons annually. A tremendous amount of energy goes into growing, making, packaging, and transporting food, so don’t be a food waster. Be careful of unplanned purchases and supposed “bargains” (as much as 55% of food purchases are unplanned). Avoid buying in bulk; you don’t save money if you don’t eat it. And always shop with a list. Perishables – fresh deli items, meats, fruits and vegetables, seafood, milk and dairy, and some grain products such as bread and bakery items – are the most discarded foods. Instead of buying perishables for the entire week, buy them as needed every two to three days. Make consuming your food a game. Get creative with ingredients and see if you can prepare an inventive meal at the end of the week with the last few items you have in the fridge. Many great recipes were discovered this way! Consider starting a compost with any leftover food scraps. Sustain Your Commitment to Live More Sustainably Remember that small changes can make a big difference, especially if you build on them. One shift at a time in the home can truly mark the beginning of a new way of living. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Here’s Why You Need to Quit Smoking & Vaping
Every day, we’re exposed to a host of chemicals, pesticides, fumes, and products that can poison our brain. Common toxins in the air we breathe, the foods we eat, and the products we rub on our skin are absorbed into our bodies via our lungs, digestive system, and pores and can eventually impact the brain. The more exposure you have to these everyday toxins, the more you put your brain at risk and increase your chances of brain/mental health issues. Up in Smoke Among the many toxins to be wary of, one of the most prevalent, and harmful to your health, is smoking or breathing in secondhand smoke. In the U.S., over 47 million people are smokers. That’s a distressing statistic considering that smoking is the number one preventable cause of death in our nation. Cigarettes are among the most toxic substances known to humans. According to the American Lung Association, as cigarettes burn, they create about 7,000 chemicals, many of which are poisonous. Here are just 10 of the many toxins that can be found in cigarettes: If you’ve become dependent on cigarettes to manage mood or stress, your health (as well as your hard-earned cash) is literally going up in smoke. Smoking and Mental Health It is common knowledge that the tobacco industry has promoted smoking despite its serious negative health effects. What you may not know is that it has also promoted the use of its products within psychiatric settings. This includes funding research that suggests people with schizophrenia can benefit from self-medicating with cigarettes. Today, as many as 80 percent of people with schizophrenia smoke. They aren’t alone. People with mental health or substance abuse issues are more likely to smoke cigarettes than the general population. In fact, they smoke nearly 40 percent of all cigarettes, according to the CDC. The Latest Epidemic Although smoking rates have been going down for years, rates of vaping e-cigarettes are on the rise. A 2018 report involving over 40,000 teens nationwide showed that more than 20 percent of twelfth graders said they had vaped nicotine in the previous month. That’s twice the number who had reported vaping in 2017. Additionally, 11 percent of eighth graders admitted to having vaped nicotine in the last year. The rate of young people vaping is rising so rapidly that in 2018, the U.S. Surgeon General called e-cigarette vaping among youth an epidemic. Inhaling Toxic Junk Cigarettes (tobacco and marijuana), as well as vaping nicotine and caffeine delivery systems, cause you to inhale a host of fine and ultrafine toxic junk that can also penetrate your brain. Does size matter? Yes! The smaller the particle you inhale, the greater its ability to cause inflammatory reactions and damage your brain. Vaping Caffeine The effects of vaping caffeine on the brain were tested on an episode of The Dr. Oz Show. Dr. Daniel Amen scanned Dr. Oz before and after he vaped. The results weren’t pretty. After vaping, Dr. Oz’ scans showed increased activity in the occipital lobes (the area that makes you notice someone who’s attractive) and decreased activity in the frontal lobes (the area that puts on the brakes to prevent bad behavior). This seems like a prescription for divorce! Strategies to Quit Smoking/Vaping One well-known aid to help you stop smoking is the nicotine patch. However, depending on the individual, results may vary. Some are prescribed bupropion to help reduce cravings, but as with all medications, it comes with a list of side effects. A more holistic option to help you quit smoking/vaping is hypnosis. Even though smoking is highly addictive, hypnosis can help you break the habit. Even people who have tried quitting several times without success have given up cigarettes through hypnosis. You can learn more about how to protect your brain from toxins in Dr. Amen’s newest book, The End of Mental Illness. In it, Dr. Amen challenges an outdated psychiatric paradigm and helps readers improve the health of their own brain, minimizing or reversing conditions that may be preventing them from living a full and emotionally healthy life. For more about Dr. Amen’s other books, or the full list of our high purity supplements, please visit us at BrainMD.
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