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6 Immune-Boosting Foods & How to Incorporate Them in Your Diet
When you think of the best foods to boost your immune system, you may think of foods that are high in vitamin C. While it’s true that an adequate daily intake of vitamin C can support your body’s immune response, there are other nutrients you should consider as well. It’s important to strengthen your immune system by helping it respond to the illnesses and pathogens it may encounter. Striking the right balance with your immune response may be a key to your long-term health. Proper nutrition can provide your body with many of the components it needs to prevent and fight illness. Let’s take a look at some immune-boosting foods and how to add them to your daily meals. 6 Immune-Boosting Foods and How to Work Them into Your Diet 1. Salmon Salmon is a fatty fish that’s high in omega-3 fatty acids. Omega-3’s have been shown to reduce an unhealthy inflammatory response in the body, which is important for maintaining a strong immunity. They also have anti-viral effects that can help reduce the rate of reproduction of the influenza virus. Salmon is also rich in vitamin E, a powerful antioxidant that protects the body from potentially harmful free radicals. Free radicals are unstable molecules that can damage cells and tissues as they travel throughout the body. They can enter the body through UV light from the sun and pollutants in the air, but the body also produces them. Wild-caught salmon is thought to be superior to farm-raised salmon. Some believe it has a slightly higher nutrition profile and fewer contaminants. Consuming wild-caught salmon can help you reap immune-supporting benefits. 2. Kale Kale is often called a “superfood” because it has a variety of vitamins and minerals. As far as immunity is concerned, kale is a great source of the antioxidant vitamin C. Similar to vitamin E, vitamin C can neutralize free radicals and prevent the damage they can cause to body tissues. The body may not function optimally when exposed to free radicals. This doesn’t necessarily mean you’ll feel ill, but the body can’t effectively fight illness when it’s in a less-than-optimal state. Incorporating kale into smoothies, salads, or soups can help keep your body in tip-top shape! 3. Almonds Almonds are a great snack and can be added to salads or oatmeal. Almonds are packed with vitamin E, so they help reduce unhealthy inflammatory response and protect body tissues. Almond butter can be used as a nutritious spread or fruit and veggie dip. Almond milk has some vitamin E too, and is another way to get almonds into your diet. You may enjoy flavored or chocolate-covered almonds. Though these may taste great, they can be loaded with unhealthy ingredients. Choose almonds that have minimal salt or sugar added to them to get the most benefit – plain almonds are best. 4. Avocado Avocados are an excellent source of vitamins C and E. They’re easy to incorporate into any meal or can be eaten as a snack. They can be added to salads, sandwiches, smoothies, and soups to deliver creaminess and a richer flavor. Avocados have healthy fats that increase the absorption of fat-soluble vitamins like D, E, and K. Avocados are also high in vitamin A, which can act like an antioxidant when it’s in the form of beta-carotene, or lutein and zeaxanthin. As mentioned earlier, antioxidants are incredibly important for helping the body optimize its immune response. 5. Chia and Flax Seeds Chia and flax seeds have become popular in recent years. They are small, but full of protein, fiber, and healthy omega-3s. Omega-3s have been shown to be effective in supporting a robust immune system by helping to prevent upper respiratory illnesses and reducing an unhealthy inflammatory response in the body. Getting enough fiber is important for a healthy gut. Bacteria that live in your gut (and help make up your immune system) can consume fiber, and this helps them multiply. Having enough good bacteria in your gut is linked to a stronger immune system. Ground flax seeds are ideal because their nutrients are well absorbed. Freshly ground flax seeds are even better if you have the time to pulse them a few times in your coffee grinder. Chia or ground flax seeds can be added to smoothies, oatmeal, granola, or salads. 6. Spinach Spinach has vitamin C and a small amount of zinc. A deficiency of both vitamin C and zinc has been linked to a suppressed immune response, which may prolong the recovery process for those with a cold or flu. Spinach is also a good source of fiber, so it feeds your good gut bacteria. This leafy green can be added to soups, stews, scrambled eggs, smoothies, juices, sandwiches, wraps, and salads. Final Thoughts Nutrition is a key factor in supporting your immune system. Optimizing your nutrient intake, by adding plenty of fruits and veggies, can provide your body with the tools it needs to fight illness more effectively. There are many creative ways to include these foods in your diet. It’s best to start with simple swaps to make the change more sustainable, such as adding avocado slices to your sandwich or kale to your morning smoothie. Remember, nothing happens overnight. The best thing you can do is start where you are with what you have and know that it can take several months to solidify major changes to your eating pattern. Give yourself plenty of grace and make sure to incorporate these immune-boosting foods into your diet. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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What Are Functional Mushrooms and How Can They Benefit Me?
Are you getting enough mushrooms in your diet? Mushrooms offer many health benefits for your brain and body. Some mushrooms are proven superfoods, used traditionally as medicines and now validated by science. Certain mushrooms are excellent brain and immunity boosters and also add many nutrients to your diet. One of the best ways to promote your energy, vitality, stress resistance, mental performance, and immune support is with BrainMD’s full-spectrum, nutrient-rich superfood formula… Smart Mushrooms Smart Mushrooms is firmly grounded in the most recent clinical and scientific research on medicinal mushrooms.* It includes six mushrooms that have been revered for hundreds to thousands of years. All six are highly nutritious, and together they offer a broad spectrum of health benefits.* Benefits of Smart Mushrooms The mushrooms in this formula are high in protein and fiber, low in calories and sodium, and contribute many vitamins and minerals to the diet.* They include glucans, unique fibers that can enhance immunity, provide antioxidant benefits, and promote healthy gut microbial balance.* These six mushrooms are functional foods for the brain and entire body.* Here’s a breakdown of the many powerful superfoods you’ll find in Smart Mushrooms: Smart Mushrooms Ingredients Lion’s Mane (Hericium erinaceus) This edible mushroom has been used in traditional Chinese medicine for over 1,000 years. Leading all other mushrooms in brain benefits, the lion’s mane mushroom contains unique hericenones and erinacines, which can increase nerve growth factor (NGF) in the brain. NGF supports nerve cell maintenance and survival, especially in acetylcholine circuits, which are required for focus, memory, as well as for nervous system control of the other organs. Lion’s mane has shown promise in several clinical trials for improving cognition and mood. Its glucans also support immunity, antioxidant defense, stomach health, and beneficial bacterial balance in the gut. Reishi (Ganoderma lucidum) Reishi has been revered for over 2,000 years in Asia as “the mushroom of immortality.” In addition to beta-glucans, reishi contains triterpenes, which can boost both NGF and BDNF (brain derived neurotrophic factor, another major brain growth factor) while also contributing to immunity and healthy inflammatory response. Reishi has potential to improve human brain health even as it sustains immunity. Shiitake (Lentinula edodes) Shiitake has been a medicinal and food mushroom for over 2,000 years. It is the source of lentinan, a beta-glucan particularly well studied for its immunity benefits. Shiitake promotes healthy cholesterol and triglyceride levels already within normal range and also has lung, liver, cardiovascular, and gastrointestinal benefits. Shiitake also is endowed with a unique antioxidant, ergothioneine. The body has specific mechanisms for concentrating this antioxidant and it likely plays a beneficial role in human health. Turkey Tail (Trametes versicolor, also known as Coriolus versicolor) Turkey Tail is too fibrous to be routinely consumed as food, but from its mycelia come two beta-glucan polysaccharides that are bound to proteins, each intensively researched for immune benefits. Polysaccharide-K (PSK) has been studied mainly in Japan, Polysaccharide-Peptide (PSP) mostly in China. Both PSK and PSP are well documented to improve human immunity. Cordyceps Militaris Cordyceps militaris, the orange caterpillar fungus, is among the most exotic mushrooms. It has been found to boost immunity in multiple clinical trials. Cordyceps is unique for having nucleosides, nutrients essential for our cells to make energy. Nucleosides are also essential building blocks for the DNA of our genes, and for RNA which has numerous vital functions including protein production. Cordyceps is widely revered in the East for its benefits to vitality and overall wellness. It helps fight fatigue, supports immunity, helps counter stress, and benefits blood flow and oxygen utilization. Agaricus (Agaricus blazei) The Agaricus blazei mushroom originated in Brazil and is now also widely accepted in Japan and other Asian countries, where it is used as both food and medicine. It is a rich source of protein, fiber, and B vitamins. It has a variety of immune supporting glucans, and clinical research indicates it supports liver health, along with cholesterol and blood sugar levels already within normal range. Smart Mushrooms FAQ Who can benefit from Smart Mushrooms? Practically everyone, including adults and children age 4 or older. Smart Mushrooms is recommended for individuals seeking to sharpen their mental performance while improving their immune readiness.* How can I use this supplement? Add one scoop (3 grams) of Smart Mushrooms to your favorite beverage, smoothie, or food. To accelerate results, you may double your dose for the first 3 weeks.* How are the mushrooms in Smart Mushrooms cultured? These six medicinal mushrooms are all grown in controlled cultures. The lion’s mane, reishi, cordyceps, and shiitake powders come from mycelia cultured on organic oats. The turkey tail and Agaricus powders are from mycelial and fruiting bodies cultured on organic oats. Does Smart Mushrooms contain allergens? No. Smart Mushrooms is free from dairy, gluten, sugar, corn, soy, nuts, eggs, yeast, and artificial colorings or flavorings. It is non-GMO, certified USDA Organic, vegan, keto friendly and paleo friendly. The Smart Choice Smart Mushrooms offers substantial promise for improving memory, mood, and other cognitive functions.* Most of these mushrooms are proven tonic medicinals, offering a great variety of benefits for the brain and body.* Smart Mushrooms can help increase energy, wellness, and high-level brain performance.* It’s the Smart choice for immune and whole-body support.* Try it today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Smart Mushrooms 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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6 Functional Mushrooms to Help Boost Your Immunity & Health
I love mushrooms. I always have. I was one of those kids whose favorite grilled treat was thick, juicy portobello mushrooms, and whose favorite pizza was...mushroom pizza. Weird? Maybe. But I was onto something at a young age. Now, as a functional medicine nutritionist, I have the pleasure of talking with folks about how to include all kinds of nourishing foods in their diet in healthy ways (not so much charring on the grill or on pizza as when I was a kid), and functional mushrooms fall nicely in line as they are full of important immune and brain supporting substances including dietary fiber and plant protein9. Smart Mushrooms Powder There are six mushroom varieties in our Smart Mushrooms nutrient powder: Lion’s Mane, Cordyceps, Shiitake, Reishi, Turkey Tail, and Agaricus. I will outline some of the unique and shared health benefits of each of these, and then provide some ideas about how you can include these fungi more often in your diet. All six varieties contain glucans in various forms. Glucans are a fibrous substance in the cell wall of mushrooms that have been shown to have immune-enhancing abilities by increasing production of immune “fighter” cells, and supporting the health of the digestive tract where most of the immune tissue in our body resides11. Glucans act as a food source for beneficial bacteria in our gut, provide antioxidant activity, and signal the presence of potentially harmful pathogens, thus triggering an essential immune response16. Other health-benefiting substances in each of the individual mushrooms are outlined below. 6 Functional Mushrooms to Help Boost Your Immunity & Health 1. Lion’s Mane (Hericium erinaceus) Lion’s Mane is the powerhouse mushroom when it comes to brain and immune health. It has been used in traditional Chinese medicine for at least 1000 years, and is regularly used in cuisines around the world1. It is truly magnificent to see images of this fungi in the wild (if you’re curious, look it up!), as it does truly resemble a lion’s mane. Lion’s Mane contains nootropic factors, shown consistently to improve brain function in both men and women due to several substances in this mushroom that stimulate nerve growth factor (NGF). NGF regulates the maintenance and repair of neurons, especially those related to acetylcholine, a neurotransmitter vital for memory, cognition, and digestive motility. Additionally, some research has shown that lion’s mane increases brain-derived neurotrophic factor (BDNF) known to support the synthesis of new neurons11, 17. Sign me up, right? Sample Use: Lion’s mane is a hearty, rich-tasting mushroom often described as similar in consistency to meat or lobster. You can find recipes in which lion’s mane is used in place of steak, liver, and crab. Try roasted lion’s mane for a healthier version of some of the deep frying recipes available online. 2. Reishi (Ganoderma lucidum) Like the other mushrooms in Smart Mushrooms, reishi contains high levels of glucans, but also has unique substances called triterpenes that add to its immune benefits. Triterpenes promote a necessary inflammatory response in the presence of pathogens that triggers an immune response15. More specifically, a meta-analysis of clinical trial research concluded reishi can enhance the activity of T-helper cells and other thymus-derived immune cells, thus supercharging our immunity6. Reishi has also been found to enhance NGF and BDNF growth factor activity, thus containing the potential to improve human brain health as well as immunity6. Sample Use: Reishi is difficult to eat due to its highly fibrous nature, so using it in the powdered form in Smart Mushrooms is ideal for obtaining its health-promoting benefits. 3. Shiitake (Lentinula edodes) Shiitake has been a medicinal food for thousands of years and is a good source of vegetarian protein4. Shiitake has been shown to maintain healthy triglyceride and cholesterol levels, in part due to its high fiber content, and contains both alpha and beta-glucans, including lentinan. Lentinan is a glucan shown to promote a healthy inflammatory response and may have mood-improving effects as well3, 15, 24. Additionally, shiitake contains a powerful antioxidant called ergothioneine (ET). Research has found that the human digestive tract has special transporter proteins specifically for absorbing ET, which, although not fully understood, suggests this antioxidant is important for healthy human function7. Sample Use: I use shiitake regularly in an omelet, or in sauteed veggies and soups. 4. Turkey Tail (Trametes versicolor/Coriolus versicolor) This mushroom contains two beta-glucan polysaccharides, each of which have been intensively researched for immune benefits: Polysaccharide-K (PSK) and Polysaccharide-Peptide (PSP)11. Both can activate the early-warning system in the immune system and enhance the activity and proliferation of a variety of immune cells in response to a pathogen. But PSK and PSP can also act as significant antioxidants in humans and show benefit to the digestive system, liver, heart, joints in animal studies6, 11. Sample Use: Turkey Tail is also typically too fibrous to be consumed as food, so you can get the benefit by steeping in hot water and drinking after 15-20 minutes, or drinking the powdered form of Smart Mushrooms in a smoothie or other beverage of choice. 5. Cordyceps Militaris, The Orange Caterpillar Fungus Cordyceps militaris (CM), like the other mushrooms outlined here has...you guessed it – glucans! So, we already know it’s great for digestive and immune health, but CM has specifically been shown to benefit immunity of men over the age of 50, especially important as immune strength declines as we age10. CM also contains nucleosides – building blocks for our DNA and RNA. Nucleosides essentially power the energetics, growth and maintenance of all our cells2. No small feat! Given this omni-effect on all our cells, it’s no wonder that cordyceps has also been found to improve fatigue, support kidney and liver health, and improve circulation14, 21. One of the nucleosides CM contains, called adenosine, is an ATP building block. As you may remember from biology class that more ATP = more cellular energy2. Beyond energy production, adenosine also supports regulation of the function of our organ system, and perhaps not surprising then, the brain has a variety of receptor sites specifically for adenosine. This nucleoside is known to assist in regulating sleep, respiration, cardiovascular function, and liver/kidney function10, 18. Sample Use: Break up dried cordyceps into boiling water. Simmer for 15 minutes to release beneficial substances. Use as tea with lemon and ginger (if desired), or use as broth when making soup. 6. Agaricus (Agaricus blazei) Agaricus is indigenous to Brazil, and like shiitake, is a rich source of plant protein and contains glucan-rich dietary fiber, including a specific form of beta glucans not commonly found in other mushrooms that activate several components of the immune system including natural killer cells and T-lymphocytes1, 5. Another similarity to shiitake is agaricus’ ability to help maintain optimal cholesterol levels and overall liver health21, 25. In addition, agaricus appears to support healthy glucose levels as well25. Sample Use: Similar to cordyceps, agaricus is best used as a tea or broth with a variety of spices. The Smart Choice Smart Mushrooms offers substantial promise for improving memory, mood, and other cognitive functions. These six functional mushrooms can help increase energy, wellness, and high-level brain performance. It’s the smart choice for immune and whole-body support. References: Ahn W-S, others. Natural killer cell activity and quality of life were improved by consumption of a mushroom extract, Agaricus blazei Murill Kyowa. International Journal of Gynecological Cancer 14(4):589-594 (2004). Alberts B, others. Molecular Biology of the Cell (6th Edition). Garland Science/Taylor and Francis (2015). Bao H, others. Lentinan produces a robust antidepressant-like effect via enhancing the prefrontal Dectin-1/AMPA receptor signaling pathway. Behavioral Brain Research 317:263-271 (2017). Chang R. Functional properties of edible mushrooms. Nutrition Reviews 54(11):S91-S93 (1996) Cho S-M. Analysis of the chemical constituents of Agaricus. Mycobiology 36(1):50-54 (2008). Habtemariam S. Trametes versicolor (Synn. Coriolus versicolor) polysaccharides in cancer therapy: Targets and efficacy. Biomedicines 8, 135:26 pages (2020). Halliwell B. Ergothioneine – a diet-derived antioxidant with therapeutic potential. FEBS Letters 592:3357-3366 (2018). Hetland G, others. Antitumor, anti-inflammatory and antiallergic effects of Agaricus blazei mushroom extract and the related medicinal Basidiomycetes mushrooms, Hericium erinaceus and Grifola frondosa: A review of preclinical and clinical studies. Nutrients 12, 1339:19 pages (2020). Jin X, others. Ganoderma lucidum (Reishi mushroom) for cancer treatment. Cochrane Database of Systematic Reviews 2016, Issue 4. Art. No.: CD007731:39 pages (2016) Kang HJ, others. Cordyceps militaris enhances cell-mediated immunity in healthy Korean men. Journal of Medicinal Food 18(10):1164-1172 (2015). Kidd PM. The use of mushroom glucans and proteoglycans in cancer treatment. Alternative Medicine Review 5(1):4-27 (2000). Li IC, others. Prevention of early Alzheimer’s disease by Erinacine-A enriched Hericum erinaceus mycelia pilot double-blind placebo-controlled study. Frontiers in Aging Neuroscience 12, 155:1-13 (2020). Li H, others. Food-derived antioxidant polysaccharides and their pharmacological potential in neurodegenerative diseases. Nutrients 9, 778:26 pages (2019). Lin B, Li S. Cordyceps as an herbal drug. Chapter 5 in Herbal Medicine: Biomolecular and Clinical Aspects (2nd Edition), ed. Benzie IFF and others. CRC Press/Taylor & Francis (2011). Liu Y, others. Therapeutic effects of lentinan on inflammatory bowel disease. Journal of Cellular and Molecular Medicine 23:750-760 (2019). Ma B, others. Hericenones and erinacines: stimulators of nerve growth factor (NGF) biosynthesis in Hericium erinaceus. Mycology 1(2):92-98 (2010). Mori K, others. Improving effects of the mushroom Yambushitake (Hericium erinaceus) on mild cognitive impairment: a double-blind, placebo-controlled clinical trial. Phytotherapy Research 23:367-372 (2009). Oh J, others. 1H-NMR-based metabolic profiling of Cordyceps militaris to correlate the development process and anticancer effects. Journal of Microbiology and Biotechnology 29(8):1212-1220 (2019). Phan CW, others. Therapeutic potential of culinary-medicinal mushrooms for the management of neurodegenerative diseases: diversity, metabolite, and mechanism. Critical Reviews in Biotechnology 35(3):355-368 (2014). Phan CW, others. Therapeutic potential of culinary-medicinal mushrooms for the management of neurodegenerative diseases: diversity, metabolite, and mechanism. Critical Reviews in Biotechnology 35(3):355-368 (2014). Pohleven J, others. Medicinal Mushrooms. Mycomedica (Slovenia) (2016). Saitsu Y, others. Improvement of cognitive function by oral intake of Hericium erinaceus. Biomed Research (Tokyo) 40(4):125-131 (2019). Shen-nong traditional Chinese medicine database. Coriolus versicolor (Trametes versicolor). shen-nong.com, accessed 23 Sep 2020. Zhang Z, others. Lentinan inhibits AGE-induced inflammation and the expression of matrix degrading enzymes in human chondrocytes. Drug Design, Development and Therapy 14:2819- 2829 (2020). Firenzuoli F, others. The medicinal mushroom Agaricus blazei Murrill: Review of literature and pharmaco-toxicological problems. eCAM 5(1):3-15 (2008) doi:10.1093/ecam/nem007.
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How to Improve Your Sleep & Boost Your Immunity Naturally
According to the Institute of Medicine (US) Committee on Sleep Medicine and Research, as many as 70 million Americans have ongoing sleep problems that interfere with their daily functioning. If you’re one of those who fail to get consistent sleep each night, you might be putting yourself at risk for a host of physical and mental issues. When you don’t get enough sleep, you can have overall lowered blood flow to your brain, which can disrupt your thinking, memory, and concentration. Also, lack of sleep can weaken your immune system and make you more susceptible to getting a cold, flu, or virus. Getting quality sleep each night can help your brain function at optimal levels, as well as support your overall immunity. 3 Ways to Improve Your Sleep & Boost Your Immunity 1. Immune-boosting Foods Eating a healthy diet is common sense for overall well-being. While no single food will magically fend off illness, certain nutrients support your immune health and can help protect your body from billions of bacteria, viruses, and other germs. Some nutrients and foods that support healthy immunity include: Vitamin C-rich foods, like bell peppers, kiwis, strawberries, broccoli, Brussels sprouts, kale, and citrus fruits Vitamin E-rich foods, including almonds, peanuts, hazelnuts, and sunflower seeds Zinc-rich foods, like oysters, crab, grass-fed lean meats and poultry, and chickpeas Selenium-rich foods, such as broccoli, sardines, tuna, brazil nuts, and barley Garlic, ginger, turmeric, spinach, beans, and other legumes Active omega-3 fatty acids (EPA + DHA), found in salmon, tuna, and other cold-water fish 2. Energizing 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, which can lead to quality rest. Getting at least 30 minutes of aerobic activity daily will increase your blood circulation and can help strengthen your immune system. The increase in circulation improves the delivery of nutrients to your bone marrow, spleen, and other organs of immunity. Better circulation also helps clear waste products from the body and transport hormones that keep the immune system alert and active. 3. Restorative Sleep Quality sleep stimulates the immune system, while sleep deprivation can depress your immunity. Though minimal required levels of sleep vary, studies indicate adults should try to get an average of 7 to 9 hours of sleep per night. Those with a compromised immune system should get even more sleep. Getting high-quality sleep is essential to wellness. If you have healthy habits, such as avoiding caffeine later in the day and getting regular exercise, but still have difficulties turning off your brain before bedtime, a safe and scientifically-formulated dietary supplement may provide the relief you need. Put Me To Sleep Naturally Put Me To Sleep Naturally is based on the most recent nutraceutical research on sleep onset, duration, and quality.* The body’s daily sleep phase is now recognized to be just as important for health as the awake phase.* Sleep is vital for mental and physical performance, as well as overall health and well-being.* Dangers of Sleep Deprivation Sleep deprivation has reached epidemic proportions.* Sleep insufficiency is linked to weight problems, brain toxin buildup, blood sugar problems, and numerous other health problems.* This product is for anyone who may have difficulties falling or staying asleep.* Unlike many dietary supplements, its effects should be felt in just minutes – one-hour maximum.* Properly Balanced Melatonin Melatonin is our main sleep hormone, made and released from the brain during the night. But it’s also made in other organs and has powerful antioxidant, immune regulating, and inflammation-balancing effects. However, when used by itself, melatonin isn’t a magic bullet. This formula’s five additional ingredients substantially enhance melatonin’s actions, due to their own well-documented sleep benefits.* Another advantage of this formula is that it provides less melatonin with more benefits.* Many sleep supplements provide at least 3-5 mg of melatonin per serving, but this is more than twice what the brain produces during the whole night and can have adverse effects.* BrainMD has developed a lower melatonin dose that supports the brain’s natural 24-hour output of melatonin and doesn’t have the negative aftereffects of high-melatonin supplements.* Synergistic Ingredients This highly effective sleep supplement includes 6 potent ingredients that work in concert to help relax the mind and body in preparation for sleep.* These ingredients have a broad range of neurotransmitter actions in the brain.* They are carefully combined in this supplement to promote recovery from daily stress, calm and relaxation, and fully restful sleep.* Melatonin– the master hormone for regulating the body’s sleep cycle, effective for improving sleep when taken by mouth* GABA– the brain’s major calming neurotransmitter, GABA balances excitation versus inhibition and helps new nerve cells develop and mature* Magnesium– a mineral vital for both brain and body, magnesium reinforces GABA’s calming effects to bring on sleep and maintain sleep quality Vitamin B6– a vitamin crucial for immune function and the enzymes that produce melatonin, as well as GABA, serotonin, and other brain neurotransmitters* 5-HTP– an important starting molecule for the brain to produce not just serotonin, a regulatory neurotransmitter that enables quality sleep, but also melatonin* L-Theanine– a unique green tea amino acid and natural relaxant that can improve time to fall asleep, sleep duration, and sleep quality in children and adults* This breakthrough supplement helps bring on sleep and provides deep, sustained, and quality sleep.* Taking Put Me To Sleep provides the right balance of nutrients that support a healthy immune system and can help you get a good night’s sleep.* 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 Naturally Boost Your Immune System During a Pandemic
On a daily basis, we’re being assaulted with frightening news about the fast-spreading coronavirus pandemic. One study from researchers in the department of integrative biology at the University of Texas at Austin suggests that 70% of all counties in the U.S. will likely have epidemics. Social distancing and hand-washing may help, but ultimately, it will be up to your immune system to fight off the virus in case of exposure. Because of this, it is more critical than ever to boost your immune system and power up your body's natural defenses against infections, such as COVID-19. 7 Natural Ways to Boost Your Immune System 1. Boost your vitamin D levels. You may think of vitamin D as the “sunshine vitamin,” but it could be renamed the “immunity vitamin” considering that a controlled study in a 2009 issue of Brain: The Journal of Neurology shows it possesses immune-modulating potential. Unfortunately, over 75% of American adults have low levels of this vital immune supporter. To optimize your levels, get about 20 minutes of sunshine daily (while following social distancing and facial mask recommendations) or supplement with a high-quality Vitamin D3 nutraceutical. 2. Protect your gut. Did you know that much of your immune system is found in your gut? The lining of your gut protects it from foreign invaders like viruses. Big trouble happens if that lining becomes too porous, allowing nasty invaders to infiltrate the digestive lining and get into the bloodstream. This is one of many reasons why the food you eat matters. If you’re consuming a junk-food diet, it will harm the healthy bacteria in your gut and can weaken your gut lining. In some people, certain foods—such as wheat, dairy, and produce sprayed with pesticides—can damage your gut. To promote better gut health, eat probiotic foods—think sauerkraut or kimchi—and consider supplementing your diet with a high-quality probiotic. 3. Say no to Happy Hour at home. During this pandemic, many people are looking for stress relief in the form of wine, beer, or cocktails. That’s not a good strategy for the immune system. A 2015 issue of Alcohol Research: Current Reviews summarized the scientific evidence on alcohol and the immune system, showing that drinking too much heightens your vulnerability to illnesses, including pulmonary diseases such as pneumonia. According to their findings, the “alcohol-provoked lung damage goes undetected until a second assault, such as a respiratory infection, leads to more severe lung diseases than those seen in nondrinkers.” Part of the problem may lie in the fact that alcohol kills bacteria. That’s why nurses use it as a disinfectant to kill germs before giving you a shot. Drinking alcohol may kill off good-for-you gut bacteria that play a role in immune system function. 4. Manage your stress. During a pandemic, you may be feeling overwhelmed by stress, which impairs immune system function. One of the most effective stress-busting immunity boosters is meditation. Learning to meditate is easy with the simple meditation audios on BrainFitLife. Just click and follow along from the safety of your own home. 5. Get adequate sleep. An eye-opening 2013 trial in PNAS found that a single week of insufficient sleep can alter the expression of over 700 genes, including those involved with the immune and stress response. And according to a 2017 study on identical twins in the journal Sleep, chronic sleep deprivation suppresses the immune system. Getting 7-8 hours of sleep at night is essential for stronger immunity. Stick to an evening routine that encourages relaxation—don’t watch distressing news right before bedtime, make sure your bedroom isn’t too warm, and don’t have any caffeine after lunchtime. If you have trouble falling asleep or staying asleep, consider calming vitamins and minerals, such as magnesium, melatonin, and GABA, some of the ingredients found in Put Me To Sleep Naturally and Restful Sleep. 6. Eat more mushrooms, garlic, and onions. These foods all possess unique immune-enhancing properties that help you fight viruses. Add them to your quarantine soups, stews, or omelets to supercharge your immune system. 7. Power up with potent nutrients. News outlets are reporting that hospitals are using high dosages of intravenous vitamin C as part of the treatment for coronavirus patients. Other immune-boosting nutrients—such as vitamin A, vitamin E, and zinc—also help the body defend itself against viruses and bacteria. For an immunity boost, increase your intake of nutrient-dense, antioxidant-rich fruits and vegetables that are high in these important vitamins and consume zinc-rich foods like beef, oysters, and pumpkin seeds. These nutrients are just some of the 50-plus vitamins, minerals, and plant extracts found in BrainMD's NeuroVite Plus Multivitamin. The following content was originally presented during a special Facebook Live event by Dr. Daniel Amen. 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 supplements, please visit us at BrainMD.
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You Need to Be Taking Probiotics! Here’s Why…
Did you know there’s an entire world of microorganisms living inside your body? Your intestines host trillions of microorganisms. Some bacterial strains that can potentially benefit those microorganisms are called probiotics. What Are Probiotics? The word probiotic comes from Latin: pro means “support” and biotic means “life.” The World Health Organization defines a probiotic as any living microorganism that has a health benefit when ingested. Likewise, the USDA defines a probiotic as any “live, nonpathogenic, nontoxic microbial organisms which, when administered in adequate amounts, confer a health benefit on the host.” Scientists have discovered that the bacteria living in our gastrointestinal (GI) tract or gut, collectively called the microbiome, promote a broad spectrum of previously unknown wellness benefits, including a brighter mood and heightened immunity. Research has demonstrated that healthy gut bugs help support many processes in the body and brain, including those that regulate mood and stress. Benefits of Probiotics Probiotics can help your brain and body by: Promoting healthy digestion Encouraging positive mood and emotional balance Supporting mental focus while doing intense work Maintaining a healthy response to everyday stress Good Bugs/Bad Bugs Many people may not know that their intestines hold up to 3-4 pounds of bacteria. Our bodies are highly sophisticated and complicated ecosystems – nearly a thousand species of bacteria live in our GI tract. Some are beneficial, and some aren’t. Good bacteria help regulate everything in the ecosystem, from supporting our digestion to influencing our nervous and immune systems. These beneficial bacteria are critical to maintaining good health. They are symbiotic with us. They support our health and well-being as we give them food and shelter. The Right Balance Failure to maintain a proper balance of good-to-bad bacteria can create a whole host of problems throughout the brain and body. Many factors, such as aging, stress, taking antibiotics, or eating an unhealthy diet, can disrupt the delicate balance between beneficial and bad gut bacteria. To remain in top form, the relationship of good to bad bugs in your microbiome needs to be positively skewed. You are more likely to be healthy and happy when the beneficial microorganisms in your gut outnumber the harmful ones. When the balance is tipped the other way, you can have digestive problems, difficulty managing stress, and other negative behaviors. Boost Your Immunity The gut is the main route of contact with the external environment and is loaded with potentially troublesome microorganisms (bacteria, protozoa, fungi or viruses) or toxic substances. Besides helping with digestion and a healthy mood, the gut is also a huge contributor to immunity. By some estimates, 70-80% of your immune system resides in your gut. Research has documented the beneficial effects of probiotics supporting the immune system. Your immunity starts in your gut. The healthy gut is tightly sealed to block harmful microorganisms, waste products, or even poorly-digested, allergenic food particles from getting into the circulating blood. When this seal is loosened (“leaky gut”), such harmful agents can enter the bloodstream and be transported to the brain and other organs, potentially leading to serious, long-term consequences. Since probiotic bacteria help keep the gut lining tightly sealed, it’s vital to maintain and even increase the levels of good bacteria in the gut. Scientifically designed probiotic supplements can provide bacterial strains proven to positively influence the microorganism balance in the gut and boost your immunity. Probiotic Supplements Scientific evidence demonstrates that supplementing with precise combinations of probiotic strains can help balance gut bacteria and improve the natural protective seal. Few of the commercially available probiotic formulas are proven to achieve these goals. Even fewer are shown to help gut immunity and overall brain and body wellness. BrainMD is proud to recommend… ProBrainBiotics The combination of bacterial strains used in ProBrainBiotics is exactly the same as those proven beneficial in two double-blind clinical trials.* These powerful strains: Help repel harmful bacteria* Maintain the tight seal of the gut lining to help prevent “leaky gut”* Aren’t destroyed by stomach acids, so they can reach the intestines and take up residence there* Support healthy gut immune functions* In the two clinical trials, these probiotic strains were found to improve intestinal discomfort related to stress.* They were also found to measurably promote healthy mood and assist in coping with occasional anxiety.* If you aren’t taking a high-quality, brain-directed probiotic supplement, consider adding one to your daily vitamin regimen to help boost your immunity.* If you take good care of your gut, it will take good care of 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 ProBrainBiotics 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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4 Immune Boosting Supplements to Take in the Winter
During the cold months, many of us worry about becoming sick. Taking supplements in the winter can help get your immune system through harsh times. While healthy habits, like washing your hands throughout the day, will help maintain your overall well-being, specific vitamins and nutrients can help your immune system ramp up its defense against attack. Follow these healthy lifestyle habits and use supplements to boost your immunity over the winter... Vitamins, Minerals & Other Supplements to Take in the Winter Lifestyle changes are difficult to implement during the winter season, which can make us especially vulnerable to illness. The New Year is the perfect time to make a resolution to stay healthy and developing a supplement routine is nutritional insurance for winter wellness. These supplements provide ingredients with proven benefits for aiding the immune system and can be especially beneficial over the winter. Consider taking: NeuroVite Plus Multivitamin This enhanced multiple vitamin-mineral combination is a great way to support your immunity during the winter and all year round. Our immune system consists not only of tissues and organs, but also of single cells that are posted as early warning sentries around the body or circulate with the blood for rapid action against intruders. The entire system needs a broad array of vitamins and essential minerals, supplied at high purity and potency by NeuroVite Plus. Without sufficient quantities of these numerous nutrients, the single immune cells lose their mobility and their ability to attack foreign agents. Prominent among these immune system nutrients are Vitamins A, C, D, E and all the B vitamins. The minerals zinc, selenium and manganese are essential for antioxidant enzymes that protect the immune cells against self-destruction. The Organic Fruit and Vegetable Blend also aids the immune system, while the Proprietary Brain Boosting Blend helps your brain and immune system work in harmony. BrainMD recommends this product to everyone as their foundational dietary supplement. Vitamin D3 5000 This vitamin is crucial for healthy immune regulation and inflammatory response. Whether made in the skin or taken as a supplement, vitamin D3 becomes converted to a hormone with diverse health actions. Vitamin D receptors sensitive to this hormone are found in immune cells and throughout the immune system. Vitamin D deficiency has been linked directly to illness in winter, which is the season when the skin gets less sunshine and makes less vitamin D. Supporting immunity is just one of the numerous vital functions of vitamin D. BrainMD offers a 5000 International Unit Vitamin D3 which raises your levels on just one softgel a day! Magnesium As a mineral essential for energy and for cell activation, magnesium is crucial to healthy immune function and healthy inflammatory response. More than half of all Americans aren’t getting enough magnesium from their foods, and BrainMD’s Magnesium Chewables provide 150 milligrams of magnesium per sugar-free, orange flavored tablet. Supplementing with magnesium also supports memory and mood, blood vessel health, blood sugar regulation, and muscle relaxation, while enhancing sleep quality. Omega-3 Power Besides being fundamental to the health of all our cells, tissues and organs, the omega-3 fatty acids EPA and DHA are required for the initiation and continuation of healthy inflammatory responses, which involve a variety of immune cells. The brain’s immune cell population seems especially dependent on these nutrients. BrainMD developed Omega-3 Power, a highly concentrated fish oil that effectively raises the Omega-3 Index, a very important health marker. It’s produced from sustainably harvested fish, is tested to exclude 250 potential pollutants, and doesn’t have any of the unpleasant taste or reflux sensation that other fish oils have. How Else Can I Boost My Immune System? Aside from taking scientifically developed supplements to aid with common deficiencies, healthy habits are also crucial. Your immune system is very complicated due to its whole-body network of cells, tissues and organs. To make positive changes in your life, it’s important to approach your immune system holistically. 1. Decrease Stress If you’ve been sick several times or for several months, consider if this period was also a very stressful one personally or for other reasons. To give your body a break from stress hormones such as cortisol, which can lower your immunity, learn when it’s time to take a break. Participate in a daily routine to relax, such as listening to music or meditating. 2. Eat Healthy Eating a balanced diet is common sense for overall well-being. You are what you eat, and your body requires the right fuel to get you through the day without trouble. Some foods with added benefits for your immune system and for healthy inflammatory response include: mushrooms, organically grass-fed lean meats, poultry, salmon, tuna and other cold-water fish, sardines, garlic, broccoli, ginger, spinach, citrus fruits, beans and other legumes, brazil nuts (rich in selenium) and almonds. 3. Get Plenty of Rest Adults require varying levels of sleep, but studies indicate a minimum of 7 hours per night is best. Those with a compromised immune system should try to get more sleep. Deep rest stimulates the immune system and prepares you for the next day. When making a resolution to begin a winter supplement program, make sure to continue taking your supplements through the winter rather than stopping too soon. The effects of taking supplements build up over time. Plus, the same supplements we’re recommending for the winter will continue to build your immunity during all the seasons of the year! To naturally boost and maintain your immune system on the healthiest level, it’s important to create healthy habits for overall well-being. 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.
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4 Tips to Become the Best Version of You This Year
Jingle bells, jingle bells – wait a minute. Hold your reindeer, there. If you are not feeling quite in the holiday swing of things yet, just do it. Let out one giant “Humbug!” and get it out of the way… Ah, now, that feels better! It is the time of year to look back, take stock and rewrite your negative stories. Set goals for the new year that center around gratitude, strength, and mindfulness. Try these four expert techniques to get in touch with your healthier, calmer self, the best version of you this year. We can help you slow down your busy brain, create healthier relationships, and ultimately bring your life back under control, all of which increase the likelihood for glad tidings of comfort and joy. 4 Ways to Make the Season Merry and Bright 1. Boost Your Immunity Naturally No one feels happy and bright when they are sniffling over the Christmas cookies! While no single food will magically fend off the flu, some nutrients can help protect your body from billions of germs and bacteria. Here are specific nutrients and foods that researchers may suggest to enhance your immune system: Omega-3 fatty acids found in flaxseed oil, nuts, salmon, tuna, mackerel Zinc-rich foods found in chickpeas and some legumes, oysters, crab, lean meats and poultry Selenium-rich foods found in barley, broccoli, sardines, tuna, Brazil nuts Vitamin E-rich foods found in seeds, almonds, peanuts, hazelnuts 2. Slate Time to Tune Up Getting 30 minutes of daily physical activity can strengthen many defenses of the immune system, kick-start your stamina and keep anxious thoughts at bay. Since consistent exercise is a natural anti-depressant, it can help deflect some of those daily and seasonal anxieties. “Exercise gets antibodies and white blood cells moving through the body faster, so they may detect illnesses sooner,” says Daniel Amen, M.D. “Additionally, an increase in blood circulation [from exercise] may also trigger the release of hormones that ‘warn immune cells of intruding pathogens,’” which may help sidestep sickness while enhancing your mood. 3. Take Your Vitamin D, for Goodness Sake Vitamin D plays a number of pivotal roles in promoting weight loss, good moods and immunity. Unfortunately, nearly one-third of the U.S. population is vitamin D deficient, says Dr. Amen. Very few foods contain much vitamin D, so your best bet is to take a supplement containing Vitamin D. NeuroVite Plus combines more than 50 nutrients, including vitamin D and plant extracts in their most active forms, to provide whole body-mind nutrition. 4. Train Your Brain to Bring Joy to the World Every time you have an unkind thought or a stress-out thought, your brain releases negative chemicals that make your body feel bad, says Dr. Amen. Every time you have a happy thought, or a kind thought, your brain releases chemicals that make your body feel good. Whenever you're happy, imagine that your brain is releasing bubbles with smiling faces, he suggests. And pass them on to the next person who may be mumbling “Humbug” right about now. Being vital and feeling hearty around the holidays improves your mood and boosts your stamina. (Go chop that firewood already.) To celebrate additional glad tidings, try more of these “good mood” nutrients.
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8 Natural Immune System Boosters
The cold and flu season is here. Do you want to fight off that illness that’s spreading around your child’s school or the office? Boosting your immune system is a great way to start. These 8 natural immune system boosters are easy to incorporate and will help you stay healthy and active this winter season! 1. Eat Right While no single food will magically fend off the flu, certain nutrients can help protect your body from billions of bacteria, viruses, and other germs. Some nutrients and foods that researchers have found to enhance the immune system include: Garlic Omega-3 fatty acids, found in nuts, salmon, tuna, mackerel, and flaxseed oil Zinc-rich foods, like oysters, crab, lean meats and poultry, and chickpeas Selenium-rich foods, such as broccoli, sardines, tuna, brazil nuts, and barley Vitamin C-rich foods, like strawberries, papaya, brussel sprouts, kale, and citrus fruits Vitamin E-rich foods, including almonds, peanuts, hazelnuts, and sunflower seeds 2. Eat More Mushrooms The only possible exception to #1 above is mushrooms. Whatever variety you choose – enoki, shiitake, maitake, reishi, or oyster – Japanese mushrooms are a great immunity booster. They contain beta-glucans (complex carbohydrates) that enhance immune activity against infections, as well as ergothioneine, a powerful antioxidant that does not get destroyed during the cooking process. 3. Exercise Regularly Getting 30 minutes of daily physical activity can strengthen many defenses of the immune system. Exercise gets antibodies and white blood cells moving through the body faster, so they may detect illnesses sooner. Additionally, an increase in circulation may also trigger the release of hormones that “warn” immune cells of intruding pathogens. 4. Manage Your Stress When you are chronically stressed, your body churns out hormones (like cortisol and adrenaline) which, according to the National Institutes of Health, tax your immune system and can raise your risk of the common cold and other viruses. Take time out of your day to do a relaxing activity you enjoy. In fact, research shows that stress-reducing activities, such as meditation, produce positive changes in the immune system. 5. Drink Water Water helps to cleanse the body and remove toxins, including germs. By keeping body systems— especially the respiratory system—well-hydrated, you can enhance your cold-fighting potential. 6. Get Enough Sleep Sufficient, deep sleep stimulates the immune system, while sleep deprivation has the opposite effect. In fact, according to a sleep study published in 2001 in the journal Seminars in Clinical Neuropsychiatry, significant detrimental effects on immune functioning can be seen after just a few days of total sleep deprivation or even several days of partial sleep deprivation. The average adult should be getting at least 7 to 8 hours of sleep per night. 7. Boost Your Vitamin D Vitamin D plays a number of roles in promoting normal immune function. Unfortunately, nearly one-third of the U.S. population is vitamin D deficient. Very few foods contain much vitamin D, so your best bet is to take a supplement containing Vitamin D. BrainMD Health’s own NeuroVite Plus combines more than 50 nutrients, including Vitamin D, and plant extracts in their most active forms to give you whole body-mind nutrition in a way that drugstore multivitamins cannot do. 8. Make More Love Science shows that intimate, sexual relationships have immune system perks. According to gynecologist Dr. Dudley Chapman, orgasms boost infection-fighting cells up to 20%. A study done at Wilkes University in Pennsylvania found that students who had regular sexual activity had a third higher levels of immunoglobulin A (IgA), an antibody that boosts the immune system and can help fight colds and flu.
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