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3 Types of Rage and How to Get Help When You Start to Lose Control
Have you ever wondered why we sometimes find ourselves consumed with uncontrollable anger? Why do certain things trigger our inner fury? Let’s take a closer look the origins of anger and how it can boil over into rage. The Evolution of Anger One of the most intense emotions in the human experience is anger. Anger can be caused by a variety of stimuli, including feelings of threat or frustration. While anger is a universal emotion, its evolutionary roots still aren’t entirely clear. However, there are a few different theories about how anger may have developed in humans. One theory suggests that anger is an evolutionarily adaptive emotion. It may have originally developed as a means of helping humans survive and reproduce. For example, if our ancestors were threatened by a predator, becoming enraged may have helped them fight back and escape. Or, if they were competing with another individual for resources, getting angry may have helped them win the competition. While this theory makes sense, it doesn’t explain why we still experience anger in situations where it isn’t adaptive (such as when we’re frustrated by our partner or child). A second theory suggests that anger is a byproduct of other evolutionary adaptations. For example, the part of the brain that controls anger (the amygdala) may have originally evolved for other purposes, such as fear or aggression. Over time, however, this same area of the brain became involved in controlling anger as well. This theory could explain why we sometimes see rage erupting “out of nowhere” – it may simply be an emotional manifestation of other processes happening in the brain. Science of Rage: Biological and Neurochemical Causes It’s no secret that humans can be a volatile bunch. We’re prone to fits of anger and aggression that can, in extreme cases, lead to violence. But what drives this behavior? Are we simply hardwired for rage, or is there more to it than that? As mentioned earlier, rage is a primitive emotion that may have developed as a survival mechanism. Today, the root causes of rage are thought to be both biological and neurochemical. Biological factors include things like hormones and brain chemistry. Neurochemical factors refer to the chemicals in the brain that influence our mood and behavior. For example, serotonin is a chemical that helps regulate our mood and keep us feeling calm and relaxed. Low levels of serotonin have been linked with increased aggression and hostility. While we may not be able to completely prevent ourselves from giving in to rage, understanding the biological and neurochemical factors behind it can help us find better ways to control our emotions and behaviors. Here are some common types of rage and some of the best ways to deal with them. 3 Common Types of Rage and How to Get Help When You Start to Lose Control There are different forms of anger or rage. Here’s a closer look at just a few of the types… Outbursts From childhood temper tantrums to adult acts of aggression, anger seems to be hardwired into the human psyche. Maybe there’s a justifiable reason for why you’re upset, like someone shoving your child. Or perhaps your fit of anger was completely unprovoked…maybe you’re just having a really bad day and needed to let off some steam. Whether triggered by real or perceived threats or offenses, anger can escalate to outbursts, which can lead to violence. Such violent outbursts can lead to physical struggles, damage to property, or even fatalities. Frequent violent outbursts may be a sign of trouble, so if this is an area where you struggle, getting help might be the best course of action to protect yourself and others around you. Social Media Rage Social media rage is a relatively new phenomenon that pertains to the anger people feel when they interact with others on social media platforms. This form of anger can be caused by many things, such as disagreeing with a comment made by someone else online or feeling like you’re being ignored. Social media rage can lead to name-calling, cyberbullying, and even doxxing (releasing private information about someone online). Another form of rage may be directed at the technology itself. If a page is loading too slowly or if a perceived link isn’t taking a user to where they want to go, this can produce an aggressive behavior termed rage clicks. Rage clicks occur when users rapidly tap or pound on a link, button, or other area of an app or website when it fails to advance them to their intended goal. Some companies use heatmapping to track where customers are clicking on their site. Rage clicks will appear as big, red circles or blotches on a specific part of a web page, indicating the user’s persistent and hostile reaction to not getting a desired result. If this ever happens to you, the best way to deescalate the situation is to just put the phone down for a few moments (unless you’re in a life-threatening situation). Reengage when you’ve calmed down and maybe try backing out of the current page and try clicking the button again. Sometimes unresponsive web pages may be due to slow wi-fi or elements that appear as if they’re clickable, but really aren’t. A brief timeout and a little patience may help prevent you from engaging in rage clicks. Road Rage Road rage is a type of anger that is often caused by stress while driving. It can lead to aggressive driving, yelling, and even violence. The Department of Motor Vehicles (DMV) defines road rage as: “Aggressive or angry behavior by a driver of an automobile or other road vehicle which includes rude gestures, verbal insults, physical threats or dangerous driving methods targeted toward another driver in an effort to intimidate or release frustration.” Road rage is responsible for many injuries and fatalities each year. Shockingly, 82% of U.S. drivers admit to having committed an act of road rage at least once in the past year. Many people get angry, frustrated, or stressed out by bad drivers, traffic jams, road construction, or other delays. But what causes some drivers to become so enraged? When you’re behind the wheel, you don’t want to be the victim of aggressive behavior, and it can make you feel anxious or angry. In many cases where drivers are targeted by road rage, they respond aggressively by making rude gestures, shouting, honking, tailgating, or flashing their lights. As a result, rage and aggressive behavior may escalate and the consequences can be deadly. Diffusing Road Rage The next time you find yourself engaging in aggressive driving behaviors, follow these tips to diffuse the situation: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Consider the consequences of your actions: Physical harm to yourself or others (including kids) Damage to one or more vehicles Increased insurance premiums Potential legal issues Fatalities Pull off the highway or road, find a safe place to park, and: Do a deep breathing exercise Turn on some soothing music (classical or easy listening vs. rock or rap) Don’t start driving again until you’ve completely cooled down [/wc_box] You can minimize the risk of giving in to road rage by practicing daily stress-reducing therapies like deep breathing, havening, journaling, exercising, listening to soothing music, and enjoying relaxing scents from diffused essential oils. Also, consider taking dietary supplements with calming and relaxing ingredients like BrainMD’s Everyday Stress Relief, Calm My Brain, and GABA Calming Support.* Get Curious, Not Furious Anger is a signal that something isn’t right in your world. We generally experience it when we feel the need to defend ourselves. But anger also can be the brain’s way of dealing with deeper, emotional issues. When you feel angry, ask yourself what other emotions might be driving the anger. Get curious about what triggers you to become enraged. If episodes of road rage or other types of outbursts persist, it’s recommended that you see a trained counselor or therapist. They can give you practical strategies and therapies to help stabilize your emotions and behaviors so you can enjoy a more peaceful life. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Here Are Some of the Best Reasons You Should Take N-Acetyl L-Cysteine
If you’re looking for a super-nutrient that can help support your immunity and longevity, consider taking a N-Acetyl L-Cysteine (NAC) supplement. NAC Basics NAC is a supplement form of cysteine, a non-essential amino acid. Similar to cysteine, NAC bonds glutamine and glycine to form glutathione, which is a powerful anti-inflammatory and antioxidant. Antioxidants combat oxidative stress (or free radicals), which can cause damage to the body on a cellular level. An increase in free radicals can lead to cellular damage and the development of cardiovascular and neurodegenerative issues. In addition to its antioxidant effects, NAC may help to improve brain health and benefit people dealing with serious cognitive or memory issues. It may have the capability of crossing the blood brain barrier. Also, NAC can bind to and remove dangerous toxic elements within the cells, making it a molecule critical to brain health. Though small amounts of NAC can be found in some vegetables and fruits, many people take it as a nutritional supplement. NAC has been safely used for many years as an adjunctive therapy in treating many serious conditions, including immune and sleep issues. To support your immunity, memory, cognition, and more, BrainMD is proud to announce its new NAC supplement. BrainMD’s NAC Supplement: Antioxidant + Immune Support! N-Acetyl L-Cysteine is a powerful neuroprotective antioxidant that supports healthy glutathione levels, helps to reduce oxidative stress, and promotes detoxification and fertility.* It also supports respiratory and immune function, liver and kidney activity, and cognition.* Next-Level Nutrition BrainMD’s NAC N-Acetyl L-Cysteine supplement contains 600 mg of NAC. When consumed, NAC breaks down into cysteine, then metabolizes into glutathione, the body’s master antioxidant and most integral part of the detoxification system.* Without sufficient glutathione, your brain and body may not function at their best. Supplementing with glutathione’s precursor, N-Acetyl L-Cysteine, can help support your brain health, keep your cells energized, and your immune system functioning on high alert.* Top Benefits of NAC Here are some of the potential benefits of taking BrainMD’s NAC supplement: Enhanced immunity* Optimal brain function* Healthy glutathione levels* Antioxidant protection and detoxification* Fertility support* Healthy respiratory and lung functioning* Who Can Benefit from NAC? Men and women of all ages: NAC modulates oxidative stress and other pathophysiologic processes implicated in serious illness in both men and women. These include mitochondrial dysfunction, apoptosis, inflammation, and more. Men and women who suffer from neurodegenerative conditions: This neurotropic supplement may support brain health and slow cognitive aging in people with serious memory problems. Given its powerful antioxidant capabilities, NAC works to combat free radicals that contribute to neurodegenerative issues. Men and women with infertility: When taken with selenium, research shows that NAC can improve semen parameters in infertile men, making this nutrient combination an effective way to support male fertility. Also, in women with polycystic ovarian syndrome, NAC may improve insulin resistance; when added as an adjunct to the infertility treatment clomiphene, it increased ovulation and pregnancy rates. NAC Ingredient N-Acetyl L-Cysteine N-Acetyl L-Cysteine (NAC) provides powerful antioxidant defense against free radicals. NAC also enhances the electrochemical balance within nerve cells, helping to maintain optimal conditions for their metabolic and neurotransmitter activities. As a vasodilator, NAC helps to relax blood vessels, which can support the flow of blood, nutrients, and oxygen throughout the body. NAC FAQ [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] How do I take NAC? Adults (18+) should take 1 to 2 capsules per day, or as directed by your healthcare provider. As with other amino acids, it’s recommended to take NAC either 30 minutes before or 2 hours after eating a meal to avoid competing with protein for absorption. Can this supplement make me dependent on it, or addicted? No. Like other BrainMD products, this is a dietary supplement, not a drug, and is not habit-forming. Is this product safe to take during pregnancy? NAC should be taken under the guidance of a nutritionally-informed healthcare professional. If you’re pregnant or breastfeeding, it’s best to speak with your healthcare provider before starting any supplement. Are there any allergens in NAC? These vegan capsules are free from added dairy, sugar, soy, legumes, tree nuts, eggs, corn, and contain no artificial colorings or flavorings. They’re also gluten free, non-GMO, and are Kosher and Halal certified. Was anything intentionally left out of this product that other companies use in their formulations? Some companies add inactive ingredients – such as lecithin, gelatin, flour, and oils – to help fill up their capsules. Our capsules don’t contain these fillers. Where should I store this supplement? It’s recommended to store NAC somewhere cool and dry, away from water, sunlight, heat, and out of the reach of children. [/wc_box] Get To Know NAC NAC is a potent antioxidant that has been shown to support cognition, fertility, respiratory health, and immune function.* Also, along with naturally increasing glutathione levels, NAC stabilizes protein structures and demonstrates mucolytic and antiviral properties.* BrainMD’s NAC supplement is a 600 mg capsule that can be taken by mouth once or twice daily by adults ages 18 and older. As with all dietary supplements, it’s recommended that NAC be taken under the guidance of a nutritionally-informed healthcare professional. For added antioxidant and immune system support, try BrainMD’s NAC today! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about NAC 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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5 of the Best Adaptogenic Herbs You Should Get More of In Your Diet
Are you feeling overwhelmed by the demands of everyday life? If you’re searching for a natural way to cope with modern challenges, look no further than adaptogens. What Are Adaptogens? According to the Cleveland Clinic, “Adaptogens are plants and mushrooms that help your body respond to stress, anxiety, fatigue and overall wellbeing. You can take adaptogens by adding them to food or beverages or take them as tinctures. Adaptogens bring your body back to a steady balance by managing both physical and mental stressors.” Adaptogens are widely considered to be any natural substance that helps the body “adapt” to a variety of difficulties. They’re a unique class of herbs that can help the body resist physical, chemical, and biological stressors. They’ve been used for centuries in traditional medicine systems such as Ayurveda and Chinese Medicine. Today, adaptogens are gaining popularity for their purported ability to improve health and well-being. This is likely due to our lives becoming increasingly stressful. We’re constantly being bombarded with stressors from work, family life, and the 24/7 news cycle. Adaptogens work by helping to regulate the body’s stress response. This regulation can occur at the level of the adrenal glands, the hypothalamic-pituitary-adrenal (HPA) axis, or the sympathetic nervous system. By regulating these stress response systems, adaptogens help to keep the body in a state of homeostasis (balance). There are many different types of adaptogens, and each has its own distinct set of benefits. However, they all share one common goal: to help the body better cope with stress. Let’s take a closer look at some of the health benefits of adaptogens. Health Benefits of Adaptogens Adaptogens are relatively new to the world of natural medicine, but they’ve gained recognition for their potential health benefits. Early research suggests that adaptogens offer several potential health benefits, including: improved energy levels reduced levels of stress and anxiousness enhanced cognitive function improved immunity If you’re looking for a natural way to improve your health and well-being, consider adding adaptogens to your daily wellness regimen. Many foods and supplements contain adaptogenic herbs. Here are some of the most popular ones… 5 of the Best Adaptogenic Herbs You Should Get More of In Your Diet [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Ashwagandha Ashwagandha (Withania somnifera) is a well-known herb that’s been used for centuries in Ayurvedic medicine. It’s an adaptogen that supports the body’s healthy response to stress by promoting calm and overall mental focus.* In addition, ashwagandha has been associated with improved memory and attention.* Cordyceps Cordyceps (Cordyceps militaris), the orange caterpillar fungus, is among the most exotic mushrooms in the world. Cordyceps is widely revered in the East for its benefits to vitality and overall wellness. It helps fight fatigue, bolster immunity, counter stress, and support blood flow and oxygen utilization.* Cordyceps is unique for having nucleosides, nutrients essential for our cells to make energy. Nucleosides also are essential building blocks for the DNA of our genes, and for RNA which has numerous vital functions including protein production. Ginseng Asian Ginseng (Panax ginseng) is a potent adaptogen and is the best-studied and fastest acting of all the ginsengs. Some standardized extracts contain naturally occurring ginsenosides, which play a role in improving focus, sharpening memory, and supporting overall well-being.* Ginseng promotes the release of nitric oxide, which opens blood vessels and supports blood flow to the brain and muscles.* Holy Basil Holy basil (Ocimum sanctum), also referred to as Tulsi, is an Eastern herb that’s been revered as “The Queen of Herbs” in Ayurvedic medicine for over 3,000 years. An adaptogenic herb, holy basil enhances the body’s natural protective response to physical and emotional stress.* Adaptogenic herbs don’t alter mood, but they can help the body function optimally during times of stress.* Research demonstrates that they do this by modulating the production of stress hormones like cortisol and adrenaline.* Holy basil has been long revered as a powerful antioxidant with antibacterial, analgesic, antifungal, and anti-inflammatory properties.* Compelling research data suggests that holy basil’s greatest potential lies in the areas of stress relief and the promotion of relaxation.* Rhodiola Rosea Rhodiola rosea is one of the best studied and most potent adaptogens. Rhodiola is fast-acting and has been shown to reduce fatigue, promote positive mood, and improve physical and mental performance.* Some standardized extracts provide stress-fighting rosavins and salidrosides as well as powerful antioxidants. It also helps increase the availability of energy during the day and promote restful sleep at night.* [/wc_box] Side Effects and Precautions Though adaptogens are generally safe for most people, there are a few potential side effects and precautions to be aware of. When taking adaptogens, it’s important to start with lower doses and increase gradually, as needed. This will help your body adjust and avoid any negative reactions that may come with increasing your intake of adaptogens. Those who overdo it, by consuming large amounts of foods or supplements with adaptogenic herbs or mushrooms, may encounter certain physical issues. Some common side effects include upset stomach, diarrhea, and headaches. If you experience any of these symptoms, immediately reduce the dose or discontinue use of the food or supplement containing adaptogens. Adaptogens also may interact with certain medications, so it’s important to talk to your doctor before taking them. The Power of Adaptogens Adaptogens are a class of natural compounds with incredible, potential health benefits. Their unique ability to reduce stress levels and combat fatigue makes them an attractive option for anyone looking to improve their energy, focus, and overall well-being. But, be sure to consult with your doctor before consuming foods or supplements with adaptogens. Getting more adaptogenic herbs into your diet may be an important step in optimizing your health. Give them a try today! 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. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Is There a Link Between Nutrition and Mental Health?
Here’s a new, compelling reason to prioritize your diet: the food you consume plays an influential role in your mood and mental well-being. Indeed, a growing body of nutritional research indicates a significant link between dietary patterns and mental health. This new field of study is called nutritional psychiatry. Unfortunately, only half of U.S. adults claim they try to eat a healthy diet, according to data from Statista. Too often, food choices are driven by convenience, affordability, cravings, bad habits, or mood. On a brighter note, there’s a lot of room for mental health to improve if more people focus on upgrading the nutritional quality of their diet. Here’s what you need to know about nutrition and mood, as well as tips on how to eat to support your mental health! Food and Mood As one might expect, research shows that greater well-being, happiness, and a positive mood are highly associated with healthy dietary patterns. A healthy dietary pattern may include: whole grains fiber-rich fresh fruits, veggies, and nuts/seeds fatty fish and seafood lean, quality poultry and meat It would also limit amounts of processed foods, added sugars, and unhealthy fats. Tragically, the standard American diet (SAD) is low in these healthy foods. Instead, it’s loaded with added sugars, refined carbohydrates, unhealthy fats, and food additives. Research shows that the SAD diet is an apt acronym as it’s associated with low mood, feelings of anxiousness, and poor mental health. One recently published review went as far as to suggest that poor nutrition may play a causal role in a number of mental health disorders – and dietary interventions may help people who struggle to maintain their mental health! Nutrition and Mental Health Your brain uses more than 20% of the total energy you take in. The food you consume provides key nutrients your brain requires to produce neurotransmitters such as serotonin, dopamine, and norepinephrine. These neurotransmitters are central to the regulation of cognition, mood, and appetite. Additionally, your brain is very metabolically active. It needs antioxidants to protect against oxidative stress and neural inflammation, which are linked to low mood and other brain health issues. The gut is in constant communication with the brain and synthesizes neurotransmitters that regulate mood. Consuming foods to promote gut health is critical to healthy mental hygiene. Keeping these interconnections in mind, here’s how helping your brain and body can help you feel your best mentally. 4 Eating Habits That Can Improve Your Mental Health 1. Eat More Fruits and Veggies If you want to support a positive mental outlook, make sure you get the recommended five or more servings of fresh fruits and vegetables each day. Fruits and veggies are rich in vitamins, minerals, polyphenols, and fiber. The antioxidant power of certain vitamins and polyphenols may help protect your brain and body against oxidative stress – too much unchecked oxidative stress is correlated with low mood. Additionally, the high fiber content is beneficial to your gut microbiome – which supports healthy production of serotonin – a key neurotransmitter for regulating mood. Leafy greens and certain fruits provide your body with minerals that are important to maintaining mental health. Mineral deficiencies have been found to contribute to mood issues. A study that followed the eating habits and mental wellness of more than 80,000 individuals showed that mental well-being increased with the servings of fruits and vegetables participants consumed. Measures of well-being (such as life satisfaction and happiness, amongst others) peaked at 7 portions a day. In comparison, the average American eats about 1 serving of fruit and 1½ servings of vegetables a day. 2. Ditch the Sweets and Refined Carbs Ice cream, sugary sodas, crackers, cookies, and cakes may give your mood a temporary lift but end up worsening your mood in the long run. If you want to promote mental health, cut them out! These sugary foods score high on the glycemic index and typically worsen the body’s regulation of insulin, which can cause mood shifts and other mental issues. It also can fan the flames of oxidative stress and inflammation – which aren’t good for your brain or mental wellness. Lots of research has found a correlation between consumption of these foods and low mood, feelings of anxiousness, and mental health issues – whereas low (added) sugar intake is associated with better mental health. Eat whole fruit or berries in place of sugary treats. Stevia is a great healthy alternative to artificial sweeteners. 3. Take Care of Your Gut Health Did you know that your gastrointestinal tract is lined with a hundred million neurons, and roughly 95% of your serotonin is synthesized in your gut? It’s crucial for your brain health and overall mental health to eat in a way that supports your gut health. Enjoy fermented foods like sauerkraut, kimchi, kefir, yogurt, and kombucha – which are loaded with beneficial bacteria – or take a quality probiotic supplement. Also, be sure to eat prebiotic foods that feed the good bacteria in your gut. Some great prebiotic foods include lentils, chickpeas, beans, oats, bananas, asparagus, leeks, garlic, onions, nuts, and Jerusalem artichokes. Stay away from foods that can harm your gut health like alcohol, artificial sweeteners, salty foods, fried foods, too much saturated fat, too much red meat, refined carbohydrates, and added sugars. 4. Embrace the Mediterranean Diet When contemplating what dietary pattern to follow – trade in the SAD diet for a Mediterranean one. Observational research shows that the Mediterranean dietary pattern is associated with a lower risk of problems with mood. Traditional diets also are good patterns to follow. That means consuming loads of fruits, vegetables, whole grains, fish and seafood, nuts and seeds, and only modest amounts of lean meats and dairy. Foods that are especially good for mood include berries, avocados, leafy greens, beans and legumes, olive oil, fatty fish, dark chocolate, green tea, and herbs and spices. Eating for Mental Health When it comes to your health, nutrition matters. Any effort to consume more nutrient-rich foods will likely benefit your mood and overall mental health. 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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Some of the Best Healthy Aging Tips to Keep Your Brain & Memory Sharp
Memory loss is an inevitable part of aging, right? Wrong! According to physician and double board-certified psychiatrist, Daniel Amen: "While it is true that memory issues are common with age, they are not inevitable. In the presymptomatic stage, when memory problems are minor, help is likely to be most effective. If you’re struggling with your memory, even if it seems inconsequential, now is the time to get serious about your brain’s heath.” How to Slow Brain Aging Two of the best ways to slow the aging process are to avoid the things that hurt your brain and embrace the things that help your brain. Though easy to comprehend, those simple steps can be extremely difficult to implement. That’s why it’s important to adopt daily habits that can protect your brain from the things that can harm and age it. To help support your brain health as you grow older, try these practical, natural strategies for healthy aging… 3 of the Best Ways to Support Healthy Aging Today 1. Brain-Energizing Activities Physical exercise can enhance brain health and support memory by: Increasing the size of the hippocampus, the brain’s main memory-forming zone, according to a study published in the American Journal of Geriatric Psychiatry. Protecting the hippocampus from stress-related hormones, like cortisol, which can damage the brain when its levels are high for sustained periods due to ongoing stress. Stimulating the production of growth factors, such as BDNF (brain-derived neurotrophic factors), which nurture brain maintenance and neurogenesis. Decreasing the formation of beta-amyloid plaque, clumps of protein found in the brains of people with severe memory issues. Facilitating greater detoxification through sweat, which is critical since toxins can damage the brain and increase the risk of memory problems. 2. Memory-Supporting Foods Here are some of the best ultra-healthy, memory-supporting foods you should work into your diet: Fish: One of the most studied foods for brain health, fatty fish – such as sardines, wild salmon, tuna, and mackerel – are high in the omega-3 fatty acids EPA and DHA, which are critical to brain health and memory. Vegetables: Vegetables are loaded with vitamins, minerals, antioxidants (including carotenoids), flavonoids, and other polyphenols that help keep the brain healthy and memory sharp. Fruits: Flavonoids and other polyphenols – particularly those found in berries, apples, and citrus fruits – may help to reverse age-related decline in memory and learning. Herbs and Spices: Saffron, turmeric, rosemary, and sage contain substances that support memory and offer overall protection against cognitive decline. Cinnamon may help improve blood sugar status as well as fight inflammation. Nuts and Seeds: Nuts are loaded with healthy fats, minerals, and nutrients that are needed to power the brain’s memory function. Walnuts and almonds also may support mental sharpness. 3. Anti-Aging Supplements Though many products on the market are thought to have memory or age-defying benefits, it’s a good idea to take supplements that offer these anti-aging nutrients… [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Collagen Collagen is the main structural protein that makes up the connective tissues in your body. You need an abundance of healthy collagen to keep your skin elastic, your nails and bones strong, and your joints youthful. It also provides structure for cartilage, tendons, ligaments, muscles, and blood vessels. There are different types and sources of collagen, so make sure to research a product before taking it. CoQ10 Coenzyme Q10 (CoQ10) is a powerful cofactor and protectant for the mitochondria that generate over 90 percent of all our energy. These are constantly at work in all our cells but are most active in the brain to supply its huge energy demands. CoQ10 is important for the brain, heart and circulation, immune system, and other organs. Curcumin Curcumin is an umbrella name for the three main active curcuminoids of turmeric: curcumin, demethoxy-curcumin, and bis-demethoxycurcumin. Curcumin is thought to support working memory, calmness, and satisfaction in coping with mental strain. It also can help promote cardiovascular health and lessen physical fatigue. Resveratrol Resveratrol may help to promote healthy heart muscle function. It’s a phytonutrient that gives red wine its “heart healthy” status. Additionally, resveratrol may help support blood vessel function, promote healthy blood sugar utilization, and improve word recall. Vitamin A Vitamin A is crucial for the brain to develop and maintain its trillions of nerve cell connections (synapses). This powerhouse vitamin is crucial for the development and maintenance of the brain, lungs, eyes (vision), and intestinal tract. It’s also essential for a strong immune system. Vitamin D Traditionally known as the bone vitamin, vitamin D also is essential for organ growth. The liver and kidneys convert vitamin D into a powerful hormone for the health of the brain, heart and circulation, immune system, bones, joints, muscles, and other organs. Vitamin D promotes attention, socialization, memory and learning, positive mood, and overall brain function, while enhancing health and well-being. Superior to D2, vitamin D3 (cholecalciferol) is converted into a hormone that regulates about 900 different genes. Vitamin D3 helps promote healthy mood management and cognitive function and works well with vitamin K2. [/wc_box] Be Proactive Despite what many healthcare practitioners would have you believe, losing your memory or developing mental fog in your forties, fifties, sixties, or even seventies isn’t normal – it’s a sign of trouble. However, serious memory loss isn’t inevitable with advancing age. The best way to sharpen recall, reduce brain atrophy, and avoid long-term memory problems is to be proactive. There will never be a better time to start improving your memory than right now. One of the best ways to promote healthy aging is to take supplements with highly purified nutraceutical ingredients that are clinically researched to keep your mind sharp and efficient. BrainMD offers an entire category of Memory Supplements to help support your brain, cognition, and memory.* Try one of these pure and potent supplements 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 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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This Is What You Need to Know About Serotonin and Happiness
Are you looking for ways to brighten your mood? If so, are you getting enough of the “Happiness Chemical” every day? What’s the Happiness Chemical? The human brain produces a soothing neurotransmitter called serotonin, mostly from the amino acid tryptophan that’s derived from dietary proteins. Serotonin regulates many transmitter systems and plays a role in the brain and body’s ability to communicate. It has been referred to as the “don’t worry, be happy” neurotransmitter. Serotonin plays multiple roles in the brain’s functioning, including: Maintaining a balanced mood Boosting self-confidence and social behavior Supporting a healthy appetite Facilitating deep sleep Sustaining the body’s 24-hour rhythms Enabling survival functions like body temperature regulation and breathing Also, serotonin has been linked with learning and memory. Interestingly, though serotonin is manufactured in the brain, where it performs its primary functions, it’s estimated that about 90% of our serotonin supply is found in the digestive tract and in blood platelets. Can Serotonin Really Make Me Happy? Though research is ongoing, there are strong indications that this transmitter may help improve mood, especially when working in tandem with other nutrients. For instance, 5-HTP, the raw material the brain uses to make serotonin, can cross the blood-brain barrier and has been shown in double-blind, placebo-controlled studies to lift the mood and calm a restless mind. B vitamins, such as vitamins B6, B9 (folate) and B12, have been linked to positive mood and they all participate in the synthesis of serotonin. Also, saffron, derived from the flower of Crocus sativus, may help support healthy levels of serotonin in the brain. While supplements can affect people differently, there’s strong evidence that serotonin, and other nutrients that support its actions, may have a positive effect on mood and overall well-being. There’s also strong evidence that serotonin deficiency may cause mental and physical health problems. Signs of Serotonin Deficiency Many people don’t produce enough of this healthy transmitter to experience its calming, positive effects. Low activity of serotonin on certain of its 14 receptors can result in sudden shifts between low mood and overexcited mood. Since serotonin also functions in your intestinal tract, having low activity of this transmitter is closely associated with changes in gut health and appetite. Low serotonin activity may result in: Difficulties with mental sharpness Carbohydrate cravings and binge eating Digestive and other intestinal problems Sleep issues Feeling overwhelmed and unhappy Headaches Anger and irritability So, what can you do if you’re low in serotonin? Healthy serotonin activity can be maintained in the brain and body through certain lifestyle interventions, such as regular exercise, getting appropriate levels of sunlight exposure, and daily supplementation with nutrients that facilitate serotonin production. Natrual Serotonin Supplements Supplements that provide select B vitamins, as well as concentrates of saffron, can help support healthy serotonin levels. BrainMD’s Serotonin Mood Support was created specifically to promote multiple brain mechanisms that maintain healthy serotonin levels in the brain.* BrainMD’s Serotonin Mood Support Taking BrainMD’s Serotonin Mood Support can help increase the production of soothing brain waves, correct stress-related nutritional deficiencies, and promote relaxation that will enable quality sleep.* It can help you handle the ups and downs of life with more composure.* This potent mood formula includes: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] 5-Hydroxytryptophan (5-HTP) – This nutrient is readily absorbed and rapidly reaches the brain, where it requires just one enzyme step for conversion to serotonin. This enzyme also needs vitamin B6. Vitamin B6 – Vitamin B6 is an essential cofactor for enzymes that make dopamine and serotonin. It works in harmony with methylfolate and methyl-vitamin B12 to support a variety of neurotransmitter systems. Methylfolate – The B vitamin folate provides methyl groups needed to make serotonin. Methylfolate is pre-activated folate, and is the body’s most readily utilized form of this vitamin. It’s better utilized than folic acid, a manufactured substance not found in nature that many people cannot efficiently convert into usable folate. Methyl-cobalamin – The body’s most readily-utilized form of vitamin B12, methyl-cobalamin provides metabolic backup for methylfolate. We avoid using cyano-cobalamin, which contains toxic cyanide. Saffron – The world’s most expensive spice, saffron has been used for thousands of years to induce happiness. Modern saffron concentrates have consistently improved mood, feelings of anxiousness, and other mental functions in clinical trials. [/wc_box] Serotonin and Happiness (& More) If you’re looking for natural ways to support your mood, taking supplements that release happiness neurochemicals – like serotonin – into your brain is a smart place to start. Healthy lifestyle habits, such as daily exercise, consuming whole foods, and taking a dietary supplement like Serotonin Mood Support, can work together to sustain the brain’s many vital functions, support a positive mood, promote restful sleep, and more.* 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 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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This Is How You Can Start Living a Healthier Lifestyle Today!
No matter what your current health status is, you can begin to live a healthier lifestyle right this moment. Here’s how to get started. Essential Lifestyle Habits An abundance of research has shown that there are basic tenets of healthy living that determine wellness and longevity. Among the most significant are: regular exercise a diet rich in whole foods, fruits, and vegetables – and low in added sugar, unhealthy fats, and processed foods maintaining a healthy weight new learning for brain health spiritual or stress-relief practices social connections healthy sleep quitting addictive substances like tobacco and limiting alcohol Working on any of these areas is a great place to begin. In fact, nutrition experts at Harvard T.H. Chan School of Public Health found that embracing just four of these lifestyle habits – a healthy diet, not smoking, moderate exercise, and maintaining a healthy weight – could prevent roughly 70%-80% of serious heart health issues and a whopping 90% of health issues related to blood sugar. The problem is that only 4% of study participants followed all four lifestyle habits! Here are some key tips for a healthier lifestyle to help you successfully make the positive changes you desire. 5 of the Best Ways to Start Living a Healthier Lifestyle Today Make a Pros/Cons List There’s a gap between wanting or thinking about making healthy lifestyle changes and actually making them. An article from National Institutes of Health (NIH) titled “Changing Habits for Better Health,” suggests taking pen to paper and listing the pros and cons of a new, healthy behavior as a way of bridging the gap. For example, if you want to add regular exercise into your routine, some of the pros might be that it will boost your mood, cognition, and metabolism – as well as give you social time when you work out with friends. Some cons might be that you have to wake up earlier, show up when you don’t feel like it, or feel the discomfort of exerting yourself. Writing this list may help reveal some of your practical obstacles or mental roadblocks, and afford you the opportunity to work through them. Of course, getting clear about what a healthier lifestyle might be for you is also key. There may be a particular area you want to work on. You may already know what that is. Start Small and Simple In creating a healthier lifestyle, it’s critical to meet yourself where you are and choose small actions that are achievable. Think about laying a foundation brick by brick and playing the long game to get you to your goal. If you demand too much too soon, you may abandon your efforts altogether. BJ Fogg, founder of the Behavior Design Lab at Stanford University, advocates tiny behavior changes that you can do consistently with his Tiny Habits method – and celebrating these new behaviors when you do them. A small healthy lifestyle change to start with might look like any of the following: Taking a 10-minute walk each day Practicing diaphragmatic breathing for 5 minutes once a day Adding vegetables to either lunch or dinner If you don’t exercise at all, a short walk each day is a great “onboarding” lifestyle change to build on. Once it becomes a habit, you may find yourself wanting to walk for longer or take a hike – or try another activity. Also, don’t underestimate the impact of small actions. Even 10 minutes of light to moderate activity may increase your lifespan, research has found. It’s all about starting small and staying consistent. Each time you do something that adds to your healthy lifestyle, take a moment to appreciate your effort and celebrate it. This will help keep your spirits and momentum up. Build Into Your Routine Whatever healthy change you decide to start with, behavior experts have found that if you stack it onto your current routine, it’s more likely to become a habit. Morning routines are very strong. This is a great time to add in that 10-minute walk, maybe first thing when you wake up. Or at your bedtime routine, perhaps it’s a good time to do the deep breathing exercise. While you’re watching a TV show, you can do some yoga poses to unwind from the day. If you practice the new healthy behavior every day, it will become a habit sooner. Experts have found it takes roughly 60 days to establish a new habit. Be patient. Simple and Easy Make your healthy lifestyle choices simple and easy, and you’ll be more likely to practice them. For example, if you want to get out first thing in the morning to exercise, have your workout clothes ready and right by your bed. To improve your diet, keep fruits and veggies available and on hand – maybe even the more expensive precut kind to ensure you’ll eat them. If you want to reduce your added sugar intake in beverages, have sparkling waters, stevia sweetened beverages, or green tea chilled in your refrigerator so you have healthy options. Another simple way to facilitate healthy living is to schedule fun, healthy behaviors into your week with other people, which will help you to actually follow through. Or sign up for a class that requires you to attend regularly. Prioritize Your Mental Health Your healthier lifestyle will no doubt boost your emotional well-being, but you also need to care for your mental health in order to stay positive and motivated. If you’re feeling overly stressed, angry, or sad, you must also have a healthy way of dealing with these emotions. Unattended, they can trigger overeating or an unhealthy behavior. Take care of your mental health by getting adequate restful sleep, ensuring you have personal time, connection with friends you can share honestly with, or possibly therapy, if needed. Just Start! Begin crafting a healthier lifestyle right now by thinking about the most important changes you need to make. Remember that every action you take to boost your health matters, no matter how small! 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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Top 5 Reasons to Add Betaine Supplements to Your Daily Regimen
Have you ever heard of betaine? If not, here’s what you need to know about this unique nutrient. What Is Betaine? Betaine, or trimethylglycine (TMG), is a substance made in the body. TMG can be found in foods too, such as beetroot. It also can be found in certain supplements. Betaine has several potential health benefits, including improved mood, energy, and heart health. It helps convert potentially harmful homocysteine into the antioxidant methionine. Also, TMG is involved in the process called methylation, which is crucial for DNA production. Methylation Basics Methylation is the body’s process of transferring various compounds between methyl groups. It’s needed to manufacture the vitamins folate and B12, as well as amino acids, neurotransmitters, hormones, red blood cells, DNA, and RNA. Methylation can have far-reaching impacts on both your mental and physical health. Unfortunately, some people have poor bodily methylation. The methylation process is complex; just one genetic mutation can adversely impact the process. When that happens, your body and brain can experience negative effects such as poor focus, memory, and hormone regulation. If you’re looking to improve your body’s methylation, consider taking a high-quality betaine supplement like… BrainMD’s Betaine TMG Betaine TMG is a supplement that can support your body’s methylation process, which is important for the proper functioning of your cardiovascular, nervous, and endocrine (hormone) systems.* Your body also needs betaine for detoxification and energy production.* The Ultimate Methylation Aid This high-quality TMG supplement may improve your body’s methylation.* Not to be confused with betaine HCl, Betaine TMG is the amino acid glycine with three methyl groups attached to it. Once ingested, those methyl groups break apart from the glycine, increasing your body’s methyl pools which help aid in the methylation process.* TMG bypasses the folate enzyme MTHFR. That means even if you have the common gene mutation C677T, which hampers methylation, you can still benefit from Betaine TMG. What Are the Benefits of Betaine? Helps Support Mood – the compound S-adenosylmethionine (SAMe) is well-studied for promoting a positive mood. Taking TMG may help increase SAMe’s efficacy, which can provide mood benefits.* Helps Neutralize Homocysteine – TMG helps clear excess homocysteine, a harmful amino acid, out of the body by converting it to methionine.* It also may be helpful for those who’ve had limited success maintaining healthy homocysteine through folate supplementation. Helps Build Muscle – at a dosage of 2.5 grams per day, TMG can help improve power and body composition.* Is Betaine TMG Right For You? If you’re low in folate or vitamin B12, it may be that you aren’t methylating well. Other tests that point to poor methylation include high blood levels of MMA (methylmalonic acid) or homocysteine, which can build up in the absence of folate. You may benefit from a high-quality betaine supplement like Betaine TMG if you’re experiencing: Stress and low mood Hormone imbalance Poor ability to detoxify Histamine intolerance Low energy Betaine TMG Ingredient Betaine, or trimethylglycine (TMG), is a small molecule that’s integral to human metabolism. We get betaine from beets (hence its name), spinach, and a few other foods. It helps conserve the body’s antioxidant defenses and is a potent means for controlling potentially toxic homocysteine.* It also may help support the proper functioning of the brain, liver, and other organs.* Betaine TMG FAQ [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] How do I know if I need this supplement? Inherited mutations of the enzymes that obtain methyl from folate and vitamin B12 are common in many adults. Taking Betaine TMG can help bypass these metabolic limitations.* Also, anyone who’s having mood difficulties can add this supplement to their daily routine. Those already taking SAMe may experience improved benefits from taking Betaine TMG.* What’s the best way to take this supplement? It’s recommended to take Betaine TMG at least two hours after eating to improve its absorption into the bloodstream. How much should I take for best results? A good maintenance dose is one capsule (500 mg) once or twice daily between meals. To enhance SAMe for mood, it’s recommended that you take at least one capsule for each 800 mg of SAMe. To promote healthy homocysteine metabolism, take 2 capsules once or twice daily. Can vegetarians take this product? Yes, it’s suitable for vegetarians and vegans. Is this product the same as Betaine HCl? No. HCl is a different dietary supplement, a digestive aid. Betaine TMG is designed to promote overall brain and body health. [/wc_box] What others are saying about Betaine TMG… “For me, this supplement had a dramatic impact – lowered my feelings of stress and made my mood brighter (more prone to laughing and noticing & appreciating even little things).” - Holly P. “Betaine, tyrosine, GABA, and magnesium in combination are shifting my memory and tremor issues. I’m grateful!” - Joseph U. "Naturally present in our cells, this powerhouse substance promotes healthy moods.” - Daniel G. Amen, MD Benefits of Betaine Betaine TMG offers many potential health benefits, including: Positive mood and emotional balance* Support for brain function* Improved efficacy of SAMe* Enhanced power and body composition* Balanced homocysteine metabolism* Also, individuals who are unable to achieve healthy homocysteine regulation by taking folate and vitamin B12 may experience improved methylation by taking betaine. Betaine is safe to take, and some individuals may benefit from even higher intakes of the nutrient than what’s recommended for daily consumption. As with any wellness intervention, it’s strongly suggested that you consult with a nutritionally informed practitioner before taking any new dietary supplement. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about Betaine TMG 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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Here Are 8 of the Best Omega-3 Rich Foods You Should Be Eating
My first nutrition teacher – the late, great Robert Crayhon – was once asked what single action he would take if he had a magic wand and could instantly change one single thing about the American diet. “That’s simple,” he said. “I’d give every woman of childbearing age omega-3 supplements.” I never forgot that answer. And in the 25 years or so since Crayhon said that, research has continued to pile up proving the wisdom of his answer. Wellness Molecules Omega-3s – once labeled by researchers as the “wellness molecule” – have been studied since the 1970’s when researchers were trying to figure out why the Inuit in Greenland had so little heart disease, despite eating a diet high in fatty fish. (Spoiler alert: it was the omega-3s in the fatty fish!) And ever since then, it seems like omega-3s have been researched for their effect on just about everything listed in the CDC’s list of diseases and conditions. Omega-3s have been shown to have a positive effect on heart disease and stroke and may even – according to the Harvard School of Public Health – play a protective role in cancer. Food manufacturers have done everything they can to capitalize on the public’s relatively newfound awareness of the value of omega-3. Some of those food manufacturers are not, shall we say, terribly burdened by a sense of ethics, which is why you frequently see “now with omega-3!” on the label of all kinds of junk food, many of which have been “enriched” with a microdose of omega-3, not enough to give the slightest health benefit to any human. So, let’s talk about the foods that don’t have to be “enriched” with omega-3s because they’re naturally high in them. These foods, by virtue of their omega-3 content, will be healthy for both heart and brain. (By the way, that’s almost always the case. I wrote the book The 150 Healthiest Foods on Earth and I truthfully can’t think of a single food that’s good for the brain that isn’t also good for the heart, and vice versa!) So where do we get them? What foods do they come in? [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Omega-3 from Animal vs Plant Sources: Is There a Difference? So here’s the politically unfortunate truth: there’s a big difference between omega-3s from plants and omega-3s from animals. Let me explain. There are basically three omega-3 fatty acids we need to be concerned with. The first is ALA, which stands for alpha-linolenic acid. That’s the kind of omega-3 found in all plant foods, at least those that have omega-3. (There are small amounts of DHA and EPA in a very few select algaes, but for all intents and purposes, ALA is the plant-based omega-3, and is very plentiful in flaxseed, flaxseed oil, and chia seeds. ALA is considered one of two “essential” fatty acids because the body can’t make it on its own. It has to come from the diet. One of the reasons ALA is so important is that it’s the parent molecule for the other two omega-3 fatty acids, DHA (docasahexaenoic acid) and EPA (eicosapentaenoic acid), which in my opinion, are the ones that make the most difference to human health. Theoretically, the body can make DHA and EPA out of ALA, which is why ALA is the one considered “essential.” Note the word “theoretically” – more on that in a moment. DHA and EPA are the real workhorses of the omega-3 trio. These two omega-3s get the lion’s share of work in the body, doing their anti-inflammatory magic and helping both heart and brain. (ALA has some anti-inflammatory magic of its own, but DHA and EPA are the Special Forces of the omega-3 army.) Here’s the kicker: as mentioned, the body is theoretically able to convert ALA to its “older brothers”…but it does an absolutely terrible job of actually doing so. Which means if the only omega-3 you’re consuming is ALA from plants, it’s really tough to get the amount of DHA and EPA you need for optimal functioning of brain and heart. We understand the ethical and religious reasons for veganism, but from a science and health perspective, the body really needs DHA and EPA, and if you’re not getting it from food (like fish), you’re going to have to consume a ton of ALA. Less than 10% of that ALA winds up actually being converted to DHA and EPA. While some algaes appear to have good amounts of DHA and EPA, this is a relatively recent discovery. Hopefully we’ll soon find out whether omega-3s from algae can actually raise blood levels of EPA and DHA to optimal levels. EPA and DHA – which arrive fully formed when you eat cold water fish – don’t require any conversion process and therefore arrive in the body ready for action! [/wc_box] Here Are 8 of the Best Foods Rich in Omega-3 Fatty Acids 1. Flaxseeds and Flaxseed Oil Flaxseed oil has the highest omega-3 content of any food at 7269 mg per tablespoon, with flax seeds coming in second right behind it (6479 mg per ounce). That’s a ton of omega-3, far more than you could get from any single capsule supplement. Remember, though, that the omega-3 found in flaxseed (and also in chia seeds, coming up next) is not the same omega-3 as is found in fish oil. Be sure to read the sidebar about plant vs animal-source omega-3s and adjust your intake accordingly. The great thing about flaxseeds is that omega-3 isn’t the only thing they provide. They’re actually an excellent source of fiber and can be sprinkled on virtually anything. Their omega-3 content is an added bonus! 2. Chia Seeds Chia seeds have even more omega-3 content than flax oil and flaxseeds, weighing in at a whopping 5064 mg per ounce. (For comparison, one capsule of a typical flaxseed oil softgel contains 500 mg of that very same omega-3 fat, about 10% of the amount found in the chia seeds and only 6% of the amount found in flax oil.) That’s why I always recommend the actual chia and flax seeds and oils over the capsules if it’s at all possible. If you have to take the capsules, be prepared to take at least four to six to get a decent dosage. 3. Wild Salmon Wild Alaskan salmon is the poster child for animal-based omega-3s. Atlantic salmon has omega-3 also, but there are a lot of problems with farmed salmon and I personally don’t recommend it except if it’s the only salmon available. You’ll get about 1.7 grams of omega-3 (1700 mg) per six-ounce serving and it’s one of the easiest foods for even non-cooks (like me) to make. Three to four minutes on each side on the grill, or rubbed with olive oil, lemon and garlic, and baked in tin foil at 350 degrees for about 6-7 minutes. It’s, as my grandmother used to say, “to die for.” 4. Sardines Sardines are a health food in a can. I first discovered this way of thinking about sardines in Florida. My friend, the great New York celebrity nutritionist and author Oz Garcia and I were in Miami Beach to jointly lead a seminar on nutrition for personal trainers. We were driving around near the hotel looking for something remotely healthy to eat but we were in a food desert. Garcia, who is a Miami native, stopped the car at a local bodega and came out with two cans of sardines and a couple of plastic forks. They were delicious and filling, loaded with protein and omega-3s, low in calories. What’s not to like? They’re also low on the food chain, so they’re relatively unpolluted. Ever since that day in Miami, sardines have been on my top ten list of the healthiest and most convenient foods on the planet. 5. Bluefin Tuna Three ounces of Bluefin tuna contains 1136 mg (over 1 gram) of omega-3s, from EPA and DHA. Tuna is a terrific source of protein (as well as omega-3s), is easy to find, and easy to prepare. You can use canned tuna in salads, sandwiches, and casseroles. Like diamonds, tuna is rated on clarity and color. The deeper the color, and the more translucent the meat, the better the quality. 6. Mackerel Mackerel has long been one of the most underappreciated fish. It’s a sleek, oily fish with a forked tail and it actually contains two different kinds of meat: the red outer meat and the light inner meat. You can get it canned, whole, as mackerel fillets, and as mackerel steaks. Pacific jack mackerel (also called horse mackerel) is often canned, while Atlantic mackerel (also known as Boston mackerel) is often used in sashimi. Mackerel has a rich flavor and has a similar amount of omega-3 as salmon, though in some databases it has even more. 7. Walnuts Walnuts have traditionally been thought of as a “brain food,” perhaps it’s because they actually resemble the human brain (look for yourself). But “walnuts as brain food” isn’t just another myth – there’s real science supporting it. Walnuts contain the highest amount of omega-3 of any nut, and omega-3 is itself as close to “brain food” as we’re likely to find, so there’s a lot of truth to the “walnuts and brain food” thing. (Let’s remember, though, that walnuts contain ALA, the plant-based omega-3. That’s not necessarily bad at all – but there’s a significant difference. See the sidebar on plant vs animal based omega-3 to understand it better). Several studies have demonstrated greater attention, reduction in behavioral problems, and less “ADD-like” behaviors in school kids when they’re given omega-3s. Since it’s hard to get kids to eat fish, let alone carry it to school in their lunchbox, walnuts are a really smart idea for a kid snack. 8. Grass-fed Butter Butter may not be an omega-3 superstar food, but we included it because it’s still a decent (and unexpected) source of omega-3. It also contains an important fatty acid called CLA, which is very hard to get in the diet. But mostly, we included it because it’s a totally misunderstood food that many people wrongly avoid because of misconceptions about “saturated fat.” Saturated fat isn’t even the main fat in butter – monounsaturated fat (the kind found in olive oil) is. And grass-fed butter has 26% more omega-3 than regular butter. You wouldn’t use butter as a main source of either micronutrients or fatty acids, but it’s nice to know that when you use it as a condiment, flavor enhancer, or cooking oil, you’re getting some nice nutritional bonus points. Summing It Up Finally, don’t neglect other unexpected sources of omega-3 that may not be powerhouses like salmon or flax, but nonetheless contribute to your daily intake. A cup of sauteed green peppers, for example, might be the last place you’d look for omega-3. You’d be surprised to learn that one cup of the stuff provides a respectable 886 mg! Remember what health professionals teach us about exercise, because the same holds true for omega-3s: Every little bit counts, and, at the end of the day, it all adds up! [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Salmon, Sunset and Dr. Bill Sears Dr. Bill Sears – also known as “America’s Pediatrician” – is, with his wife Martha, the author of over 28 books on childhood and parenting. He’s also a good friend of mine. One night we were having “Salmon and Sunset,” which is exactly what it sounds like, at his beautiful home in Southern California. At the time, I had a friend who was thinking about having a baby with his vegan wife, who took her veganism very seriously and wouldn’t consider eating any animal-based products for any reason. I was concerned about this so I asked Bill about it. “What do you say to your vegan patients who are pregnant and want to only take plant-based omega-3s like chia seeds and flaxseeds?” I asked him. “Do you worry they won’t be getting enough DHA and EPA since our bodies are so lousy at converting ALA?” “Oh, I don’t worry at all,” he told me. “I just ask them to monitor their blood levels. I tell them take whatever plant-based omega-3 you want just promise me you’ll measure.” Then he smiled his wise smile. “I show them a chart that illustrates where their omega-3 blood levels need to be for the optimal health of the baby, and then I tell them to use the home testing kit and measure regularly.” I asked him if any of his pregnant vegan patients ever reached the optimal levels using only plant-based omega-3s. He smiled again. “Oh, I think there might have been two or three over the last decades.” I asked him what the women did once they saw the results of plant-only omega-3 supplementation, which was that their blood levels of omega-3 were just not getting to optimal levels. “Oh, they immediately switch to fish oil,” he said. [/wc_box] 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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Maximize Your Productivity with These 5 Natural Nootropics for Focus
Perhaps you’ve heard the term nootropics. It’s often used to describe natural or synthetic compounds that are thought to have a positive effect on energy, memory, and overall brain function. Many people may not be aware that they use a popular nootropic every day. The Caffeine Conundrum As a “natural” stimulant, caffeine is a type of nootropic. Although caffeine can help increase focus and energy, it also can lead to an energy crash (when infused with sugar) and sleep issues (especially if consumed later in the day). Depending on your body chemistry, you may end up feeling fatigued or moody when the caffeine wears off. Also, excessive caffeine consumption may constrict blood flow to your brain and many other organs. One cup of coffee probably won’t cause major issues, but more than 3-4 cups a day may create serious health problems. Fortunately, many nootropics don’t have the same negative side effects as caffeine. Types of Nootropics There are 3 major categories of nootropics: prescription drugs, synthetic substances, and dietary supplements. Those looking to support their brain and body naturally will probably want to steer clear of the first two on the list and focus on the latter. The good news is that many supplements contain nootropic nutrients. However, many supplements that claim to be nootropics have fillers or poor-quality ingredients. That’s why it’s crucial to read labels before purchasing any dietary supplement. Cautions of Nootropics Opinions vary concerning the efficacy and safety of nootropics. It’s easy to claim a product can boost energy, focus, or memory, but there may be a placebo effect to consuming such products. Also, noticeable increases in cognitive functions may be due to a product’s sugar or caffeine content, which may be masked by a natural ingredient like l-theanine? Aside from these cautions, there are also many benefits of nootropics. Benefits of Nootropics Though there may be a gap between what a nootropic claims and what it delivers, some of the purported benefits of nootropics include improved: Attention Concentration Energy Memory Motivation So, what are some of the natural nootropic nutrients that can help improve your focus and energy? 5 Natural Nootropics to Increase Your Focus & Energy [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] 1. Ashwagandha (Withania somnifera, root/leaves) is a well-known herb that’s been used for centuries in Ayurvedic medicine. It’s an adaptogen that supports the body’s healthy response to stress by promoting calm and overall mental focus.* In addition, ashwagandha has been associated with improved memory and attention.* 2. Asian Ginseng (Panax ginseng) is a potent adaptogen and is the best-studied and fastest acting of all the ginsengs. This standardized extract contains naturally occurring ginsenosides, which play a role in improving focus, sharpening memory, and supporting overall well-being.* Ginseng promotes the release of nitric oxide, which opens blood vessels and improves blood flow to the brain and muscles.* 3. Choline is a nutrient now recognized as essential for human life. It’s involved in the formation of acetylcholine, a major neurotransmitter that plays an important role in mental function.* Choline enhances focus, supports healthy memory, and promotes calm.* 4. Green Tea Extract comes from the green tea plant (Camellia sinensis). The tea derived from its leaves is a staple beverage enjoyed daily by millions of people around the world. Among its many health benefits, green tea supports healthy blood vessels and helps increase blood flow to the brain.* 5. Rhodiola (Rhodiola rosea) is one of the best studied and most potent adaptogens. Rhodiola is fast-acting and has been shown to reduce fatigue, promote positive mood, and improve physical and mental performance.* This standardized extract provides the stress-fighting rosavins and salidrosides along with powerful antioxidants. It also helps increase the availability of energy during the day and promote restful sleep at night.* [/wc_box] All 5 of these proven, potent nutrients are included in BrainMD’s top-selling nootropic supplement… BrainMD's Focus & Energy: Natural Nootropic Supplement Focus & Energy was designed to promote sharpness and improve productivity without lowering blood sugar.* It’s formulated specifically to reinforce the brain and body’s ability to fight fatigue and adapt to stress.* Focus & Energy includes standardized, ultra-pure extracts of 3 powerful adaptogens: rhodiola, ashwagandha, and ginseng. Rounding out the formula is choline and standardized green tea extract. "Give yourself the mental clarity and sharpness you want without the caffeine.” - Dr. Daniel Amen Sharpen Your Focus If you’re looking to support your focus and increase your energy naturally, Focus & Energy is an excellent choice.* Unlike the energy rollercoaster you can experience with coffee or energy drinks, there’s no dramatic drop in mood and energy with this dietary supplement.* Focus & Energy is safe, natural, and non-habit forming.* Try it today! Note: As with any medication or holistic treatment, it’s recommended that you consult with a nutritionally informed physician before trying nootropics. Also, the FDA doesn’t regulate nootropic supplements as closely as it does prescription medications. If you notice any side effects to using a nootropic supplement, stop using the product and immediately contact a trusted healthcare professional. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about Focus & Energy 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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Here Are Some of the Main Types of Collagen + Their Benefits
Walk into any natural health retailer and you’re sure to find loads of collagen supplements, powders, beverages, bars, tea, and more. Indeed, health-minded consumers, looking for anti-aging benefits, have gone a little crazy for collagen. According to data from SPINS, collagen sales grew in the U.S. by 56% in 2021 to $241 million, and another 28% in 2022 to $309 million. Yet, collagen is still a relatively new supplement to most people and can be confusing. For example, what does it mean when a collagen label says, “marine sourced?” Or when a collagen label says, “grass fed?” Here’s what you need to know about the different types of collagen and their benefits. Here Are the Main Types of Collagen and Their Benefits About Collagen The Greek root of the word collagen is “colla,” which means glue. It’s an apt term as collagen is the most abundant protein in the body and serves as the primary building block of your skin, muscles, bones, tendons, ligaments, and other connective tissues – the stuff that holds your body together. The body synthesizes collagen from certain amino acids and a few other nutrients such as vitamin C, zinc, copper, and manganese. However, as we age, collagen synthesis isn’t as efficient. Our skin begins to wrinkle and sag, and our joints begin to hurt. The promise of consuming collagen in all its various powder, supplement, and concentrated forms is that it will supply the body with the ample collagen it needs, helping to support healthy skin and joints. Some research, but not all (more is needed), has shown real anti-aging skin and joint benefits. Types of Collagen The human body has 28 known types of collagen. Of these types, there are five that are commonly used in supplements and powders usually as collagen peptides (also called hydrolyzed collagen), which are smaller broken down components of collagen that allow for easy absorption. These five types of collagen are generally sourced from the skin, bones, tendons, and ligaments of animals and fish. They include collagen from cows (bovine – hence the supplement label term “grass fed”), fish (marine), chickens and chicken eggshells, and pigs (porcine). Type I Collagen This is the most common type of collagen found in your body and accounts for about 90% of your collagen stores. It’s found right below the surface of the dermis and provides structure to skin, bones, tendons, and ligaments. By far, this is the most popular type of collagen you’ll find in supplements. It’s most commonly derived from bovine and marine sources, but it can come from porcine sources and chicken eggshell membranes as well. Some research indicates that supplementing with type I collagen may help to support healthy skin and slow the signs of aging, and a 2019 review found that “oral collagen supplements also increase skin elasticity, hydration, and dermal collagen density.” It’s also thought to be beneficial to the gut lining. Early research suggests type I collagen supports healthy ligaments, cartilage, and joints. Type II Collagen Type II collagen is found in elastic cartilage in the body, which supports healthy joints. Derived from both marine and chicken sources, there’s some limited research on type II collagen supplementation for knee joint issues, which showed some measure of pain reduction when used with acetaminophen. Other potential benefits may include support for healthy joint inflammation levels, cartilage, and range of motion. Type III Collagen This is the second most common collagen naturally found in your body, particularly in muscles, arteries, and organs. Supplements are derived from bovine and porcine sources. In conjunction with type I, type III is believed to promote the health of your gut, muscles, bloods vessels, and the uterus. Type V Collagen Type V Collagen is naturally found in your eyes, helping to let light pass through the corneas. It plays a role in regulating the formation of collagen fibers of connective tissue. Working with types I and III, it helps to create the framework for organs and tissues in your body. Type V collagen, in supplement form, is derived from chicken eggshell membranes. Researchers are still exploring how the body utilizes supplemental type V collagen. That said, there have been promising indications that type V may benefit eye health, as well as cell membranes and, for pregnant women, tissue found in the placenta. Type X Collagen Type X collagen can be found naturally in joint cartilage and is responsible for bone formation. Many consumers seek out type X collagen, which is derived from chicken and bovine sources, to support recovery from limb damage and broken bones. However, currently there’s no specific evidence that suggests taking supplements with type X collagen supports the direct healing of an injured area. Gelatin Collagen? You might see powdered “gelatin” collagen offered in some stores. Gelatin is a protein product that’s formed when collagen gets degraded using heat such as when you boil animal skin and bones to create bone broth. Although it offers some of the same benefits as collagen, gelatin is most often used for culinary purposes (dessert, broths, soups, and sauces), rather than as a supplement. Give Collagen A Try If you decide to give collagen a try, be sure to read labels to determine what type of collagen is in a particular product. It’s common to see a few types of collagen blended together into one supplement. 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 the Best Probiotics for Women's Health?
It appears Americans are getting introspective, but not in the way you may think. We are growing more concerned about our inner balance of microorganisms and the implications that balance has for our health. Indeed, the demand for probiotics – live microorganisms taken in supplement form or consumed in fermented foods to help maintain or restore a healthy balance of microflora in the body – has nearly doubled over the last decade. Many aspects of modern living, including antibiotic and birth control use, the consumption of processed foods, refined sugar, and carbohydrates, and exposure to stress and pesticides, to name a few – can disrupt this balance of microflora in our bodies – particularly in the intestinal tract. A healthy population of beneficial microflora in the gut is essential to good health, as these good bugs create substances that have positive effects in the body and may help to boost the body’s immune response. Probiotics offer a way to help restore microflora balance. It’s no surprise why probiotics (after vitamins and minerals) are the third most popular nutritional supplement! And while we most often hear about probiotics in the context of promoting digestive health, the truth is they offer numerous benefits – especially for women. Why Should Women Take Probiotics? It turns out that there are a lot of compelling reasons women may want to take probiotics. Let’s start by taking a look at some facts about women’s health and their concerns: More women suffer from gastrointestinal health issues than men. Women are more likely to struggle with low mood, feelings of anxiousness, and stress than men. Urinary tract infections (UTIs) are the most common outpatient infections for women, with a lifetime incidence of 50−60% in adult women. Bacterial vaginosis is the most common vaginal condition in women ages 15-44. Up to 75 out of 100 women have a vaginal yeast infection at least once in their life. More women than men die of heart health problems every year – and it’s the number one health issue killing women. Women are more concerned with their skin appearance than men. Women are more dissatisfied being overweight and more worried about weight gain than men. Remarkably, research is indicating that probiotics may help to address every single one of these health issues. 6 Ways Probiotics Help Support Women’s Health 1. Gut Health When your gut microflora are out of whack with too few of the good bugs and too many of the harmful ones, it’s more likely to have inflammation or infection. This can damage the gut wall and create larger gaps between the gut-lining cell, making the gut lining permeable or “leaky.” A leaky gut can stimulate an immune cell response and trigger inflammation in the body, which leads to a number of health problems. Taking probiotics can help restore balance and protect your digestive tract from harmful microflora and improve both gut function and digestion. In terms of healthy gut function, research suggests probiotics can be helpful in easing diarrhea (related to antibiotic use), constipation, and a number of other digestive issues. Specifically, the probiotic strain B. lactis was associated with constipation relief in one study. Additionally, research shows that the probiotic strains B. breve, B. longum, and L. acidophilus are associated with the reduction of some irritated bowel symptoms. The strains B. breve, B. infantis, L. casei, and L. plantarum showed to be helpful with bloating. In general, a multi-strain probiotic that includes strains of Bifidobacterium and Lactobacillus is good for gut health support. 2. Mood Your intestinal tract is lined with millions of neurons, which allows messages to travel back and forth between the brain and the gut. Due to this gut-brain connection, gut health and mood are closely linked. It’s not surprising then to learn an imbalance in gut microflora and inflammation are causally linked to increased anxious feelings and low mood (which are more prevalent among women). Indeed, research shows that more than 84% of individuals with gut health issues suffer from anxious feelings and 27% low mood. Similarly, stress can cause digestive issues too. Studies have shown that probiotics helped to mitigate mood issues similar to conventional prescription medication, although more research is needed. 3. Vaginal and Urinary Tract Health In recent years, researchers have been studying the microbiota involved in maintaining both vaginal and urinary tract health. Studies have revealed that an abundance of different strains of Lactobacillus are associated with fewer microbial infections from bacteria and/or yeast in the vagina. Additionally, the specific Lactobacillus strains, L. rhamnosus GR-1 and L. fermentum B-54 or RC-14 showed to benefit urinary tract health, other research shows. As declining estrogen levels are associated with higher incidences of infection in the urinary tract and vagina, probiotics may be particularly beneficial for postmenopausal women. Although more research is needed to be conclusive about probiotics benefits for the vagina and urinary tract, it appears that a multi-strain probiotic, rich in an array of Lactobacilli, would be a good choice for supporting urogenital health. 4. Skin Benefits Similar to how the gut and brain are connected, gut health is also related to skin health. Imbalances in the gut microbiota and resulting inflammation are associated with skin health issues. Emerging research has demonstrated that oral probiotics may help address certain skin issues, such as acne, eczema, photoaging, wound healing, and psoriasis. Although still in their initial stages, there have been studies on using probiotics topically too, with promising results. Preliminary research found a cream with B. longum lysate helped calm skin sensitivity. 5. Heart Health Probiotics may offer some very important heart health support. Although more research is needed for scientists to fully understand the connection, consuming probiotics is associated with healthier blood pressure. Certain chemicals that the gut bacteria produce appear to promote healthy blood pressure levels. Several of the most promising probiotic strains for healthy blood pressure support include L. bulgaricus, B. breve, B. longum, and S. thermophiles. Additionally, probiotics may help reduce blood cholesterol, preliminary research has found. Healthy microbiota produce acids that counter cholesterol production. L. acidophilus and B. lactis have been the most commonly used strains to help promote healthy cholesterol. More research is needed though to more fully understand how to use probiotics in humans to support healthy cholesterol levels in the body. 6. Weight Management When researchers observed that grossly overweight individuals had less diversity in their gut microbiota, they began exploring if probiotics could help such individuals achieve a healthier weight. While research is still in its infancy, one analysis of human studies on overweight people from 2021 found that the intake of probiotics – especially when combined with increased activity for an average of 12 weeks – showed positive effects on weight loss. Specifically, increasing strains of Lactobacillus and Bifidobacterium via probiotic supplementation was associated with achieving a healthier weight. Probiotics for Women's Health The research makes a strong case for women to ensure they consume plenty of probiotic foods and/or probiotic supplements. Health experts suggest choosing multi-strain probiotics from reputable manufacturers with third-party testing for general health support. Of course, it’s important to talk to your doctor first before taking a nutritional supplement. 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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