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Do You Know What Harmful Toxins Are in Your Cosmetics?
Are your cosmetics and beauty products filled with toxic chemicals? The Trouble with Toxins Every day, you’re exposed to a host of chemicals in personal products that can poison your brain and body. Toxins can be absorbed through the skin when you apply makeup, spray on perfume/cologne, use deodorant, or rub in a lotion or cream. When absorbed into your body, these harmful toxins can negatively affect the brain and every part of the body. The body’s biological systems eliminate toxins (through enzyme processing mainly by the liver, kidneys, and skin), but when those natural detoxification processes are overwhelmed, major problems can develop. Toxic effects on the brain include poor memory and concentration, erratic behavior, word confusion, mood issues, headaches, vertigo, and cravings. Toxins in Beauty Products The average American woman uses about 12 personal care products daily. The average man uses about half that number. Certain toxic chemicals routinely included in these products are easily absorbed into your skin and transported to every organ in your body. That means while you’re trying to look good on the outside, you may be poisoning yourself on the inside. Some toxins, like aluminum, have become well-known in recent years because of their inclusion in deodorants and other household products. Other toxins, like titanium oxides that make creams white, aren’t as well-known and have been found to produce harmful effects in the brain and body. It’s estimated that most beauty products are loaded with industrial chemicals, such as pesticides, carcinogens, plasticizers, degreasers, and surfactants. Some believe you can be exposed to as many as 100 chemicals from personal care products before leaving the house each day. Imagine the impact all those harmful toxins have on your body…or on the environment. The Terrible Twelve It’s a travesty that cosmetics and personal care products typically have less governmental oversight than most other consumer products. Some chemicals and contaminants found in beauty and personal care products have been linked to serious health conditions, including birth defects and cancer. Though there are numerous potentially harmful chemicals in beauty products, some fall into a special classification called the “dirty dozen.” Keep an eye out for these toxic ingredients when purchasing personal care items… Avoid These Twelve Toxic Ingredients in Cosmetics & Beauty Products 1. BHA and BHT BHA (butylated hydroxyanisole) and BHT (butylated hydroxytoluene) are primarily used in lipsticks and moisturizers. These closely related synthetic antioxidants also are widely used as food preservatives. BHA and BHT can cause allergic reactions in the skin, may disrupt hormone function, and can cause liver and kidney problems. 2. Formaldehyde Formaldehyde is a colorless chemical that has a strong odor and is often used in manufacturing processes. It’s used in adhesives, solvents, bonding agents, and even cosmetics and hygiene products. Formaldehyde-based products are combustible, so take caution when burning them. 3. Sodium Laureth Sulfate Sodium laureth sulfate (SLES) is used in cosmetics to make products bubble and foam. SLES can be found in shampoos, body washes, and facial cleansers. SLES can be contaminated with ethylene oxide, a known human carcinogen. 4. Parabens Parabens are chemicals that have been used as preservatives in many processed foods and household products since the 1920s. These chemicals can be found in makeup, sunscreen, deodorant, toothpaste, shampoo, and even vitamins, supplements, and medications. These low-cost preservatives can be endocrine disruptors and have been linked to reproductive and weight issues. 5. Siloxanes As the term’s prefix suggests, siloxanes are silicone-based compounds. They’re used in cosmetics to soften or moisten the skin (moisturizers), and to allow creams to slide more easily over the surface of skin. Cyclotetrasiloxane and cylcopentasiloxane (also known as D4 and D5) are toxic substances that have the potential to interfere with hormone function, nervous system function, and human fertility. 6. Triclosan Triclosan is an antimicrobial agent found in many soaps, detergents, toothpastes, deodorants, creams, and color cosmetics. It’s estimated that 75% of the U.S. population has been exposed to this compound in consumer and personal care products. Triclosan may have a negative impact on thyroid function, may create potential antibiotic resistance, and may cause pregnancy complications. 7. Coal Tar Dyes Derived from natural and inorganic pigments, these dyes are used to color a wide array of cosmetics and beauty products. Coal tar is a mixture of petroleum-derived chemicals that are widely recognized as carcinogenic. P-phenylenediamine, which has been linked to tumors in an animal study, is a coal tar dye used in many hair dye products. 8. Parfum (aka Fragrance) Many products list “fragrance” on the label, but most don’t identify what ingredients are in the fragrance. Fragrances can be found in deodorant, soap, shampoo, body wash, lotion, makeup, skin scrubs, and, of course, perfumes and colognes. Though fragrances typically contain solvents (concentrates of non-edible plants) and other chemicals that help the scent last longer, they’re often linked to serious health problems and may be the culprits in the chemical allergies so many people experience. 9. Petrolatum Petrolatum is a type of petroleum jelly that helps lock moisture into the skin. It’s also included in many hair care products since it can give the hair added luster. Unfortunately, petrolatum (which the EU has classified as a carcinogen) can be contaminated with polycyclic aromatic hydrocarbons (PAHs), which can cause allergic reactions and skin irritation. 10. DEA Compounds Not to be confused with the U.S. Drug Enforcement Agency, DEA (diethanolamine) compounds are used in cosmetics to produce creamy or sudsy substances. DEA can be found in moisturizers and sunscreens. Aside from causing skin irritation, DEA may be harmful to the thyroid and liver. 11. Phthalates Phthalates are chemical “plasticizers,” substances added to plastics to make them more flexible and less brittle. Dibutyl phthalate (DBP) is used in nail polish, as a solvent for dyes, and as a fragrance in cosmetics. These chemicals are endocrine disruptors that may damage the immune system, kidneys, liver, lungs, and reproductive system. 12. Polyethylene Glycols Polyethylene glycol (PEG) compounds are derived from petroleum and are used as softening/thickening agents. They can be found in skin creams, personal lubricants, toothpastes, baby wipes, and other personal care products. Common side effects to PEG exposure include vomiting/nausea, rectal pain, dizziness, chills, hunger and thirst, and sleep issues. Purge Harmful Toxins The more exposure you have to the everyday toxins mentioned above, the more your chances of developing long-term mental or physical health issues. To minimize your exposure to these chemicals, it’s a good idea to ditch cosmetics and personal care products that contain harmful toxins. Use apps like Safe Cosmetics and Think Dirty to identify highly toxic products and purge them from your home. It’s important to remember that what goes on your body goes in your body, so do everything you can to remove toxins from your 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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These Warm Beverages Are Some of the Best Coffee Alternatives
Americans love coffee! Surveys show that roughly 62% of Americans drink coffee every day, and 7 out of 10 drink coffee every week. Unfortunately, coffee doesn’t always love us back. Its high caffeine content can cause jitters and stoke feelings of anxiousness. Coffee can disrupt sleep, especially when it’s consumed late in the day. It also can cause digestive issues and headaches. From a brain health perspective, coffee is problematic because it restricts blood flow to the brain. One study showed that among healthy coffee drinkers, cerebral blood flow was reduced by 27%. If you consider that your brain uses 20% of the blood flow in your body, any reduction in blood flow isn’t good for brain function. For those willing to give java a rest, there’s great news. A new world of healthy and delicious warm beverages awaits you. Here are some of the best fall drinks to warm your body and spirit! Warm Beverages for Cold Months: 5 Healthy Coffee Alternatives! 1. Tea Welcome to the land of tea! Unlike coffee, which comes from a bean, tea is derived from plants, most commonly Camellia sinensis. Historically, tea consumption far outdates coffee drinking by thousands of years. Tea is the original warm beverage. Here’s a rundown of the different types of tea you can enjoy exploring. Black Tea Black teas are the most common in the world. During the production process of black tea, the tea leaves are allowed to fully oxidize before they’re heat-processed and dried. Through the process of oxidation, the leaves turn a rich, dark brown to black color that black tea leaves are known for. With roughly half the caffeine content as coffee, black tea doesn’t hit the body quite so hard but still provides some of the alertness and cognitive boosting benefits. Get adventurous and enjoy trying different kinds of black tea or try a loose-leaf brand for the most robust flavor. Enjoy traditional English black teas such as Earl Grey or English Breakfast. Or try a Darjeeling, Assam, or Ceylon tea, which are grown in different regions of India, all with their own distinct flavors. They’re delicious black, but many people enjoy them with milk or a sweetener. For a healthy choice, try an unsweetened plant-based milk or creamer and a dash of stevia or maple syrup. Green Tea and Matcha Tea Green tea primarily comes from Chinese and Japanese cultures. It’s derived from the same plant as black tea, however it is minimally oxidized and processed employing more traditional methods such as sun-drying or pan-firing, or modern methods such as oven-drying or steaming. The result is a lighter tea with superfood health benefits. Green tea is loaded with antioxidants, including a catechin called epigallocatechin-3-gallate (EGCG), the amino acid l-theanine, and a small amount of caffeine. EGCG has extraordinary anti-inflammatory benefits. The reduced caffeine combined with the l-theanine provides a mild lift that’s also calming. Green tea consumption is associated with numerous health benefits including heart health, antioxidant protection, relaxation and cognition, blood sugar stability, improved memory, healthy weight, and more. Start your day with a cup of plain green tea for a relaxed, focused energy. Matcha tea is a potent green tea powder made by steaming, drying, and grinding the leaves of the Camellia sinensis plant. Since you get the whole leaf in the powder, it’s highly concentrated, providing more of the same benefits found in brewed green tea. It has an earthy, bitter flavor that lends well to making lattes with plant milks. White Tea Also derived from Camellia sinensis, white tea is a very delicate tea variety because it is minimally processed. It’s harvested just before the tea leaves fully open, when the young buds are covered in fine white hairs, which gives the tea its name. Handpicked and meticulously air dried to limit oxidation, the tea has a mellow, slightly fruity taste. It’s the freshest tea and has the lowest caffeine content of the teas made from Camelia sinensis. Yerba Mate Yerba mate, or simply “mate,” is the most popular tea in South America and is derived from the holly plant, ilex paraguariensis. It’s rich in vitamins and minerals, amino acids, antioxidants, fatty acids, and naturally occurring caffeine. Some say it induces mental clarity, sustains energy levels, reduces fatigue, aids in weight control, and fights bad breath. Quite different than black and green teas, yerba mate has a distinct taste best described as earthy, bitter, grassy, and strong. It takes a little getting used to before it hooks you. It’s best served plain. Herbal Tea Don’t forget the myriad caffeine-free herbal teas, many of which offer a host of health benefits. For example, peppermint tea is known to calm the stomach. Chamomile tea is prized for its relaxing effects. Ginger tea is wonderful for reducing nausea or as an after-dinner digestive. Or if you want a flavorful, caffeine-free alternative to black and green teas, try Rooibos tea, which comes from Africa and is also loaded with health-promoting compounds. 2. Golden Turmeric Milk Golden milk is a delightful, rich, invigorating alternative to coffee. Using your favorite unsweetened plant milk as a base, golden milk incorporates spices such as turmeric (which gives the beverage its distinctive color), ginger, cinnamon, and pepper. Some recipes will call for the additions of vanilla, cardamom, and a natural sweetener such as honey, maple syrup, agave, monk fruit, or stevia. Turmeric is known for its powerful anti-inflammatory properties. The black pepper helps to optimize absorption, as does fat (you can add a teaspoon of coconut oil, if you prefer). You can prepare golden milk in about 5 minutes. Here’s how: Combine 1 cup plant milk of choice with 1/2 teaspoon of ground turmeric, 1/4 teaspoon of cinnamon, 1/8 teaspoon of ground ginger, and a pinch of black pepper in a saucepan. (Add natural sweetener of choice to taste.) Warm the mixture on medium heat. Once heated, pour the drink into a cup or mug and enjoy! 3. Healthy Hot Cocoa or Fresh Brewed Cacao There’s nothing like a sweet warm treat on a cool crisp morning (or evening). Make yourself a cup of brain healthy hot cocoa. Cocoa, made from the superfood cacao, is loaded with antioxidants and nutrients, such as iron, zinc, selenium, and magnesium. Consuming moderate amounts of cocoa may help boost your attention, working memory, and general cognition – as well as support immune health, cardiovascular health, nerve, and muscle function, and more. The trick is to choose a high-quality, organic, unsweetened cocoa powder, which is available at many health food and specialty stores, and even some supermarkets. Warm up 8 oz of your favorite unsweetened plant milk in a saucepan, maybe even frothing it before you heat it. Stir in a heaping teaspoon of cocoa powder and liquid chocolate stevia to taste. Top it with a sprig of cinnamon if you’d like. You can vary how you make it by using unsweetened coconut milk, adding vanilla, or using a different sweetener such as monk fruit or a small amount of maple syrup for those who don’t have blood sugar issues. If you really crave a beverage like coffee, fresh brewed cacao may be for you. Surprisingly, roasting, grinding, and brewing cacao beans is believed to date back to 1,500 B.C. in Mexico. Less processed than cocoa, cacao has twice the amount of healthy phytonutrients and compounds that are believed to support energy, immune health, healthy weight, focus, and relaxation. Cacao is rich in theobromine, which is in the same class of stimulants as caffeine. Yet, theobromine provides a lasting, more relaxed energy without the crash that caffeine has. It has a full, chocolatey aroma, and formidable flavor that perfectly replaces coffee. You can purchase brewing cacao online or at specialty stores. To brew at home, simply use a heaping tablespoon of cacao for one cup and steep in boiling water for 6-10 minutes using a steeping device. If using a French press, put in the same amount per cup and steep for 10 minutes. Plunge, pour, and enjoy! 4. Chicory Root If you want a coffee-like flavor without a stimulant, chicory root may be a great option. Chicory root can be roasted, ground, and brewed into a delicious hot beverage. It’s naturally rich in the prebiotic soluble fiber inulin, which may aid in digestion and support gut health. You can find pre-ground and roasted chicory root at most stores and online. Simply brew it as you would coffee – in a filter coffee maker, French press, or espresso machine. 5. Spiced Apple Cider Who doesn’t love a hot spiced apple cider on a cold fall day? This hot drink is fun to make with your family and friends. Unfiltered apple juice is loaded with vitamin C, and the spices used contain potent antioxidants and vitamins. Here’s how to make it fresh: Ingredients 4 cups freshly made apple juice (or unfiltered bottled apple juice) 4 whole cloves 3 cinnamon sticks 3 whole cardamom pods 2 Chinese star anise 1-inch piece of fresh ginger ½ teaspoon fresh lemon zest ½ orange, thinly sliced Directions Pour juice in a medium-sized saucepan. Add cloves, cinnamon sticks, cardamom, anise, ginger, and zest of lemon. Cover and heat on low-medium heat for 20 minutes. Add orange slices during the last 5 minutes. Remove from heat and strain to remove spices and fruits. Serve and enjoy! Healthy, Warm Beverages Ultimately, putting down the coffee provides an opportunity to discover new, warm, brain healthy, and delicious beverages to enjoy this fall and winter. These ideas and recipes should help you get started! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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4 Top Tips for How to Make Your Own Natural Bug Repellent
The last weeks of summer can be brutally hot – and humid. In some areas, the warm weather lingers well into October as do insects like mosquitoes, ticks, wasps, bees, and flies. In fact, they can stick around until temperatures begin to dip into the 50s. And with fall comes spider-mating season. Yikes! Thank goodness for bug repellent. While conventional bug repellent formulas using chemical active ingredients such as DEET, Picaridin, and IR 3535 may be the best option in areas known to have vector-borne diseases, they may not be necessary for everyday use when there’s no serious threat. Natural Bug Repellent A natural bug repellent can provide a measure of protection from insect bites – but without all the chemicals. Relying on essential oils and compounds, emerging research is showing that these natural solutions can provide protection. It seems that the compounds plants use to protect themselves from predatory insects are the very compounds humans can use in natural bug repellent. Below are the most promising natural bug-repelling ingredients nature has to offer. By using them to formulate your own homemade bug repellent, you can learn how to keep bugs away, naturally! Some of the Best Ingredients to Make Your Own Natural Bug Repellent Nature is loaded with plants that have pest-deterring oils and compounds. Here are some of the best bug-repelling ingredients to consider for a homemade formula. 1. Oil of Lemon Eucalyptus Oil of lemon eucalyptus is, hands down, the most effective natural ingredient for keeping bugs – particularly mosquitoes – away. Oil of lemon eucalyptus is a refined version of oil of the eucalyptus tree. This process intensifies the concentration of an active compound within the oil called PMD. Remarkably, the refined oil of lemon eucalyptus (with PMD concentrations of 20-26%) has been shown to perform as well as products with DEET concentration of 15-20% in protection against mosquitoes and ticks. Perhaps that’s why the EPA recognizes oil of lemon eucalyptus as a “biochemical pesticide,” which means it’s a naturally occurring ingredient that repels pests by nontoxic mechanisms. It’s important to note that this ingredient isn’t the same as unprocessed lemon eucalyptus essential oil and is a much more effective deterrent to insects. It’s a fantastic ingredient to use in a homemade repellent, but the CDC advises not to use it on children under 3 years of age. 2. Citronella Oil (Lemongrass Oil) You’ve likely heard of citronella. It’s one of the most widely used natural repellents available as it protects from host-seeking pests like mosquitoes and ticks. In studies, it’s initially as effective as DEET. But then its efficacy quickly lessens as citronella oil rapidly evaporates (as many essential oils do). It must be applied every couple of hours. That said, its evaporation rate can be slowed by combining it with a large molecule like vanillin, which can help prolong its efficacy, according to research. 3. Catnip Oil Catnip isn’t just for cats! Its active ingredient, nepetalactone, has been used for centuries to keep insects at bay. Research published in 2021 revealed a new understanding of how catnip oil repels offending insects. It appears that nepetalactone likely activates an irritant receptor in pests called TRPA1, which is found in many living creatures, including mosquitoes and other insects – but it isn’t an irritant to humans. In one study, volunteers placed their hand in a cage with live mosquitos, both with and without the protection of catnip oil application, and catnip oil was shown to be an effective repellent. 4. Additional Essential Oils Research indicates that several other essential oils, diluted in various amounts, may have repellent properties for protection against mosquitoes and ticks – including oils of clove, patchouli, peppermint, and geranium. In traditional use and some studies, a number of additional essential oils are associated with deterring various insects such as tea tree oil, lavender, neem, cinnamon, rosemary, sage, and thyme, to name a few. Interestingly, one study found that combining certain bug-repelling essential oils in formulations increased efficacy over using them alone. Creating a Homemade Bug Repellent If you wish to make a natural bug repellent at home, you can combine one or more of the ingredients above with carrier oils (coconut oil, soybean oil, almond oil, etc.), astringents (witch hazel, alcohol, vinegar), and/or other natural ingredients that might prolong their efficacy. Different sources suggest that the essential oils shouldn’t exceed 15-20 percent of your solution. Natural Bug Repellent Recipe Here’s a basic bug-repellent recipe to get you started. You can find most of these ingredients online or at your favorite health retailer: Pour 1/3 cup of witch hazel into an 8 oz glass spray bottle Add 1/3 cup of apple cider vinegar Add 5-6 drops of citronella essential oil Add ½ teaspoon of vanilla Secure lid and shake well Safety Note: Before spraying your homemade repellent all over your exposed skin, spray a little on a small patch of skin first to ensure you don’t have an allergic reaction to the essential oil. Experiment! You can explore more natural bug repellent recipes online. You might need to tinker and experiment to create the formulation that works best for you. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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4 Practical Ways to Cut Sugar Cravings Naturally
At certain moments, even the healthiest eater may have an overwhelming desire for a particular food – usually something high in sugar, carbohydrates, salt and/or fat. Many people experience food cravings; however, women appear to have them more often. A survey of 1,000 college students showed that nearly 100% of female participants and 70% of male participants reported experiencing food cravings over the past year. The problem is that for many people it’s extremely difficult to resist cravings. And if you’re trying to clean up your diet, improve your health, and shed extra weight, succumbing to these cravings can sabotage your efforts and dash your hopes of ever making lasting health changes. But it doesn’t have to be that way. With a little knowledge and nutritional support, you can learn how to master your cravings. Here’s how! Why Do I Crave Sweets? It’s no secret that people love sweet-tasting foods, but our cravings for them can go beyond our tastebuds. Researchers believe that humans may be genetically hardwired to prefer fat and sugar. That means that back in our hunter-gatherer days when food sources were uncertain, we became evolutionarily wired to prefer fatty and sweet tastes because they’re a very efficient source of energy. Consuming sweet and fatty foods meant greater chances for survival. Our evolutionary preferences have yet to catch up to the fact that sugary/fatty foods are everywhere and consuming an abundance of them is no longer necessary. An abundance of research also has determined that sugar triggers the release of dopamine and excites the same pleasure and motivation center of the brain that drugs like cocaine and heroin do. This powerful area of the brain provides the passion and motivation that drives your behavior. Like a pleasure button being hit over and over again, every bite of a sweet treat you eat activates this area. But if it gets overused, you need more and more of the substance to get the same effect. Our emotions can get tied to sweet foods as well. The freshly baked cookies you made with your mother as a child holds a place in your brain deep within the limbic system. When you’re seeking nurturing, comfort, and belonging...these memories attached to certain foods can produce a craving. Once you’re aware of what’s driving your food cravings, you can take the next steps to help you successfully overcome them and maintain a healthy diet. Here are 4 ways to master your cravings. How to Cut Sugar Cravings Naturally 1. Balanced Blood Sugar Keeping your blood sugar balanced is one of the best things you can do for overcoming cravings. That’s because healthy blood sugar is tied to healthy blood flow. When it comes to controlling cravings, it’s vitally important to have a healthy supply of blood circulating through your brain’s prefrontal cortex (PFC). Your PFC plays a critical role in your self-control, impulse control, and judgment. The PFC essentially acts as the brain’s “brake” on behavior that might harm you. When it’s working optimally, it reminds you that eating cookies isn’t in your best interest and may even harm you. You can keep blood sugar balanced by eating frequent meals (5-6) throughout the day, and by including lean protein and healthy fat in them. Be sure to eat protein for breakfast (even if you don’t feel like it) as it will set you up for stable blood sugar levels throughout the day. Stay away from high sugar/high-fat foods, as well as refined carbs and processed foods, white bread, and white rice. They can spike blood sugar levels and reduce blood flow to your brain. They also activate the addictive/pleasure centers of the brain ensuring more food cravings. 2. Combat Stress Stress drives food cravings. Do everything you can to keep stress levels down with relaxation. Some of the best ways to do this is by getting regular exercise, practicing yoga or meditation, not rushing, practicing deep breathing, and engaging in hobbies and pursuits you enjoy. 3. Restful Sleep Make sure you get 7-9 hours of restful sleep each night. Poor sleep and sleep deprivation affect the levels of hunger and appetite hormones, which can create food cravings. Also, fewer than 6 hours of sleep is associated with a dramatic reduction of blood flow to the brain. Poor blood flow leads to poor decision-making and judgment, making cravings hard to resist. 4. Take Targeted Supplements Nutritional supplements can go a long way toward keeping cravings in check – especially if they’re formulated to manage the mechanisms that drive food cravings. At BrainMD, we’re proud to recommend… Naturally Cut Your Sugar Cravings for Good Craving Control contains chromium and alpha-lipoic acid, two important nutrients for healthy blood sugar metabolism and utilization. Balanced blood sugar is necessary for healthy blood flow and optimal brain function. Healthy brain function will help give you the resolve to resist food cravings. As stress is a risk factor for food cravings, Craving Control includes l-glutamine, an amino acid that can become depleted during times of prolonged stress or intense exercise. L-glutamine is thought to help support healthy blood sugar levels as well. The formula also includes n-acetylcysteine (NAC), which is a powerful antioxidant and vasodilator, which means that it helps to relax your blood vessels. Relaxed blood vessels deliver more blood flow to the brain, helping it to work optimally. The addition of dl-phenylalanine helps promote alertness, mood, and appetite control as it plays a role in the synthesis of three key brain neurotransmitters: dopamine, norepinephrine, and epinephrine. Master Your Cravings These basic steps can help you get a better grip on your food cravings. If you’re new to a healthier eating plan, know that it gets easier over time. Sugar cravings should gradually reduce within the first couple weeks of coming off sweets. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Craving Control and our full list of brain healthy supplements, please visit us at BrainMD.
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Some of the Best Tips for How to Stay Focused and On Task
When college students take the summer off from their rigorous academic workload, the brain gets a much-needed rest – but it also may lose a bit of its sharpness. Indeed, there’s a phenomenon known as the summer “brain drain” where students lose some of what they learned during the academic year. If you’re returning to college classes or grad school in the next few weeks – or perhaps to a work environment – you may need to brush up on how to stay focused at work or school, and how to improve concentration. To help you make a smooth transition back into memorizing, studying, writing papers, taking exams, and learning, here are some tips for how to stay organized and on task. 4 of the Best Ways College Students Can Stay Focused & On Task! 1. Make Sleep a Priority If you want to have full command of your mental faculties to memorize, concentrate, and make good decisions, adequate sleep is essential. A lack of quality sleep decreases blood flow to the brain, which can compromise your concentration and memory while reducing your energy and motivation. Less sleep also can lead to slower response times in tasks. How much sleep do you need? Experts recommend 7 to 9 hours of restful sleep each night. Improve your sleep with these helpful tips: Power down electronic devices and LED TVs at least an hour before bedtime. These devices emit blue light, which can delay the secretion of melatonin. Limit caffeine consumption to mornings only and avoid alcohol and late-night meals. All can make getting restful sleep difficult. Keep your bedroom cool, dark, and quiet. 2. Get Organized Organization is a learned skill. You can learn how to be organized at work and with your academic life with these useful strategies. Use Your Calendar Free up mental space by entering your class times, office hours, meetings, and appointments into your calendar on your phone or computer – and synchronize them! Block out time for schoolwork. Be sure to enter important deadlines and exams, and don’t forget to schedule some time for fun! Keep a “To Do” List When you think of tasks that need to be done, write them down and keep an ongoing master list. Each day, plan to tackle a few of the most important items on your list. Have a Place for Everything Make a home for everything that you use daily and put everything in its place – especially the critical items that make your life work (wallet, keys, laptop, backpack, phone, etc.). Maintain a Clean Workspace Research shows that clutter on your desk diffuses your focus and attention. Take a few minutes every day to tidy things up. Discard What You Don’t Need More stuff means more clutter, which can steal your attention. Dispose, recycle, or donate what you don’t need on a regular basis. Keep only what’s essential. 3. Eliminate Distractions and Stay Focused In our digital age with information, social media, and myriad other distractions at our fingertips 24/7, it’s critical to be disciplined when it comes to a work project or assignment. That means turning off the phone and moving it out of sight, closing distracting windows on your computer, turning off the television, and closing your door. To remain on task, set a timer so you can stay focused on your work for a period. It might be as little as 15 minutes or as many as 50, and then get up and stretch, exercise, or just be away from your work for 10 minutes. Some data shows that the most productive people work for 52 minutes and take a 17-minute break. However, other research indicates that taking regular momentary breaks actually can help you maintain focus on a singular subject. When you work, don’t multitask. It’s been proven that you can only concentrate on one thing at a time. If you toggle between several tasks, it takes time to transition and focus when you move from one task to another – making it inefficient. Do one thing at a time and give it your full attention. 4. Embrace Exercise, Brain Healthy Foods, and Targeted Supplements You can support your cognition by exercising regularly, and consuming foods and nutrients that nourish your brain. Exercise increases blood flow to the brain. This is especially important to help support optimal function of your prefrontal cortex, which influences cognitive control thereby affecting attention, impulse control, prospective memory (needed for planning), and cognitive flexibility. Low impact exercise, sports (especially tennis, ping-pong, and pickleball), water play, or yoga are all excellent for your brain as well as your mood, which helps with motivation! Consuming nutrient-dense vegetables and fruits, plenty of lean protein, whole grains, healthy fats like olive oil, fatty fish such as salmon, and avocados are all wonderful for your brain function. Avoid consuming a lot or refined carbohydrates and sugar, which can affect your blood sugar levels and cause erratic brain cell firing – ultimately compromising attention and energy levels. Don’t forget to take targeted supplements to support brain function! Our recommendation for those who need to stay focused is… Attention Support Our expertly formulated Attention Support helps to increase attention span, memory, and learning while promoting relaxation and calm. These benefits are especially helpful to college students who routinely deal with exams and deadlines (much better than jitter-inducing caffeine). One of the formula’s main ingredients, choline, is essential to the brain’s production of acetylcholine, a neurotransmitter that plays a role in mental function. Choline provides support for healthy memory function, focus, and calm. Another key ingredient, phosphatidylserine (PS), is a building block for cell membranes. PS is highly concentrated in the brain and is clinically proven to support healthy attention, learning, and memory. Attention Support also contains a powerful and well-studied antioxidant extracted from the French maritime pine bark called Pycnogenol®. It promotes blood flow to the brain, and research indicates that it may help improve attention span, memory, decision-making and overall cognitive function. Take-Home Lesson The good organizational skills and brain healthy habits you begin practicing now as you ease back into a college routine will also benefit you long after you earn a degree. They will set you up for success in life. Start now with these practical tips to help you stay focused and organized! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about and Attention Support our full list of brain healthy supplements, please visit us at BrainMD.
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Best Vegetarian & Vegan Friendly Omega-3 Supplement: Introducing Vegan Omega-3 Power!
Getting enough healthy fats in your diet can have lasting benefits for your health. One of the best sources of healthy fats is omega-3 fatty acids. Omega-3 Basics Omega-3s are vital for our nerve cells and other brain cells to make and maintain the trillions of connections that our brain uses for information processing. They’re also crucial for all our cells to make the energy they need to function. Omega-3 fatty acids are essential, meaning your body needs to get them from your diet. Unfortunately, today’s modern diet is typically low in omega-3-rich foods (which include fish, grass-fed meats, nuts, seeds, and dark leafy greens) and high in omega-6-rich foods with saturated fats and oils (corn, safflower, soybean, sunflower, cottonseed, peanut, etc.). This is why it's so important to take omega-3 supplements daily for whole body nutrition. What Are EPA and DHA? Omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are essential to the functioning of all our 30 trillion cells. Clinical research documents their benefits for brain and body health. The main dietary sources of EPA and DHA are cold-water fish and dietary supplements. Considering the widespread contamination of seafood by mercury and other toxic contaminants, taking a purified fish oil supplement (like BrainMD’s Omega-3 Power and Omega-3 Power Squeeze) could be a smart choice. Plant Sources Though many plant oils are being promoted as sources of omega-3s, land plants don’t make EPA or DHA. The only way for us to get enough of them is through foods or supplements. A few plant foods have omega-3 alpha linolenic acid (ALA), an omega-3 fatty acid that’s important for our heart health. But it’s hard for the body to convert ALA into EPA and DHA. The best estimates are that only about 5 mg of DHA can be made from 1000 mg of ALA. Also, some people have enzyme mutations that make this conversion process complicated, if not impossible. This means that if you’re only eating plants, you may be getting ALA, but not enough EPA and DHA. So, how can you get enough omega-3s in your diet if you’re vegan or vegetarian and don’t like the fishy flavor of fish oil supplements? Vegetarian & Vegan Omega-3 Supplements Vegan Omega-3 Power is a vegan algal oil capsule, customized for children and adults. It supplies clinically effective doses of omega-3s (700 mg EPA and 300 mg DHA), nutrients that are practically vitamins since the body can’t make them in the sufficient amounts needed to meet its requirements.* Omega-3s and the Brain The brain’s nerve cells (neurons) are the body’s largest cells and therefore have considerable cell membrane area. Neuronal membranes contain very little EPA, but this could be due to high EPA turnover related to messenger activity. Neurons are highly enriched in DHA, especially where they come together to communicate at synapses. There are trillions of synapses in the brain. DHA’s fluidity is essential for synapses. By making synaptic membrane fluid, DHA facilitates their neurotransmitter packaging, release, and receptor actions. Omega-3s and the Heart There’s widespread acceptance for the cardiovascular benefits of EPA and DHA, especially their support for healthy heart function, healthy blood pressure regulation, and healthy triglyceride regulation. Numerous health agencies worldwide recommend EPA and DHA for promoting and enhancing cardiovascular health. The Omega-3s for Immune Support The immune system is the body’s security force. Its mobile cells patrol the tissues, backed up by the lymphatic system, bone marrow, spleen, and thymus. Under healthy conditions it helps “keep the peace.” When the body is invaded, it goes on full alert to eliminate the threat. EPA and DHA support healthy immune responsiveness. Immune cells on guard in the skin, lungs, and other tissues can become overly sensitive to non-living invaders such as pollen, dust, pollutants, even substances in common foods. Other Benefits of Omega-3s Omega-3’s EPA and DHA have been well studied and have many positive actions for the brain and body. Here are just a few parts of the body that can benefit from omega-3s: Blood Vessels – EPA and DHA are important for blood vessel function. The one-cell thin inner lining of the vessels (“endothelium”) makes messengers from EPA and DHA. EPA and DHA supplementation can improve blood vessel contraction – relaxation and flexibility capacities. Eyes – The retina’s sensory cells contain rhodopsin, a membrane protein that responds to light by making cyclic shape changes thousands of times per second. Rhodopsin molecules are bathed by DHA in the cell membranes, which allows them sufficient fluidity for such freedom of movement. EPA and DHA have improved retinal function in various randomized controlled trials (RCT). Joints – Immune system activity in which immune cells attack the body’s own tissues has been linked to joint problems. A 2012 meta-analysis suggested EPA and DHA supplementation at or above 2.7 grams per day could improve comfort in patients who had joint pain. Liver – The liver is the body’s workhorse organ. One of its jobs is to manage blood triglyceride levels, but sometimes these fats accumulate within the liver itself and can cause damage. Three meta-analyses indicate EPA and DHA supplementation can help to lower fatty buildup in the liver. Vegan Omega-3 supplements are also important for mood support and a healthy pregnancy. VEGAN OMEGA-3 INGREDIENTS Natural, algal oil from marine algae. Contains 700 EPA and 300 DHA per serving of 2 tablets, making it a comparable source of omega-3s without environmental harm. This sustainable form of marine algae oil gives the perfect ratio of EPA to DHA for optimal absorption. “You asked for it, we created it — a powerful vegan version of our popular omega-3 supplements that delivers the EPA and DHA you need.” Daniel G. Amen, MD Founder of BrainMD & Amen Clinics Vegan Omega-3 Power FAQ Here are the most frequently asked questions about BrainMD's Vegan Omega-3 Supplement. How do I take Vegan Omega-3 Power? Age 4 and up: take 2 capsules per day or as directed by a nutritionally-informed healthcare provider. Who can benefit from taking Vegan Omega-3 Power? Practically everyone, including those following a plant-based diet. Can this supplement make me dependent on it, or addicted? No. Like other BrainMD products, this is a dietary supplement, not a drug, and isn’t habit-forming.* Is this product safe to take during pregnancy? Yes! This omega-3 supplement is a great addition to any pregnancy diet.* Taking omega-3s during pregnancy has been shown to improve fetal outcomes and brain development.* What other supplements would make Vegan Omega-3 Power work even better? Taking BrainMD’s NeuroVite Plus Multivitamin can help ensure you're getting the core essential nutrients your brain and body needs.* What makes this product different from the competition? Unlike other omega-3 supplements, many of which are created with fish oil that isn’t sustainably sourced, Vegan Omega-3 Power is 100% vegan, non-GMO, and clinically proven for better absorption.* This product contains algal oil from Pure Algae, a company whose mission it is to farm only the best marine algae without harming the ocean life around it. NOTHING FISHY ABOUT THESE OMEGA-3S Omega-3 fatty acids are important for health and longevity. While it’s possible to get some omega-3s from your diet, those who don’t regularly consume fish and vegans may benefit from taking a high EPA and DHA omega-3 supplement. If you’re searching for a sustainably sourced, full-spectrum EPA and DHA supplement without the fishy aftertaste, algal oil may be the answer. Get all the benefits of fish oil without the fish!* At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Vegan Omega-3 Power and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Here Are 3 of the Top Health Benefits of Apple Cider Vinegar
It may seem like a new fad, but apple cider vinegar (ACV) has been valued as a health remedy for millennia. The Babylonians made vinegars for culinary and healing purposes up until the 6th Century B.C. Greek physician Hippocrates, considered the father of medicine, documented the use of ACV in combination with honey to combat infection and help protect open skin wounds. Today, natural health enthusiasts are touting ACV as a panacea health food, claiming it supports weight loss, healthy blood sugar levels, skin health, digestive issues, detoxification, and more. Below are several health benefits of apple cider vinegar – some backed by research, and others yet to be proven. But before we get to that, let’s discover what exactly ACV is! What Is Apple Cider Vinegar (ACV)? To make apple cider vinegar, yeast is introduced to crushed apples, which causes fermentation, turning the fruit sugar into alcohol. Then, adding bacteria continues the fermentation process, turning the alcohol into acetic acid, which is ACV’s main active compound. The acetic acid gives vinegar its strong, sour taste and antimicrobial properties. Additionally, organic unfiltered apple cider vinegar contains what’s called “the mother,” which appears as natural strands that form within the vinegar, giving it a murky color. It’s loaded with health-promoting probiotics. ACV is rich in B-vitamins and polyphenols, and contains several minerals, enzymes, and amino acids. Apple cider vinegar is typically used in salad dressings, marinades, pickling, baking, and cooking. For health purposes, a teaspoon or tablespoon of ACV is usually diluted in water to drink or use topically. 3 of the Top Health Benefits of Apple Cider Vinegar! While the research on apple cider vinegar’s health benefits is limited, below are the most notable health benefits that science supports. 1. Helps Stabilize Blood Sugar Levels Although a healthy diet low in sugar and refined carbohydrates is the best way to naturally support healthy blood sugar levels, ACV may provide additional help. A small study published in Diabetes Care suggested that taking ACV with a high carb meal could improve insulin sensitivity by 19-34%, as well as support healthier blood sugar levels and insulin response. Another study showed that when subjects with blood sugar issues took 2 tablespoons of apple cider vinegar before bed (diluted), their fasting blood sugar levels went down by 4% the following morning! 2. Antimicrobial Action Research shows that ACV has potent antimicrobial properties – on certain bacteria, yeast, and fungal growths. Hence, it has a long history of being used as a disinfectant and natural preservative in pickling and foods. Its antimicrobial action also can be beneficial to human health. Traditionally, ACV has been used to help clear up nail fungal growth, promote wound and skin healing, and as a mouthwash. Some suggest that it can be helpful in fighting fungi and bacteria that may play a role in scalp and skin health issues too. 3. Aids Weight Loss Consuming vinegar appears to increase feeling of fullness, which can lead to taking in fewer calories and losing weight. A Japanese study involving 175 obese subjects found that consumption of vinegar was associated with reduced body weight (albeit modest), visceral and subcutaneous fat mass, and even triglyceride levels – all without causing adverse effects. Another study showed that subjects who took vinegar with a high-carb meal felt fuller, which lead to consuming fewer calories and weight loss. A 2018 study using apple cider vinegar randomly assigned subjects to follow a calorie deficit diet for 12 weeks with and without ACV. Both groups lost weight, but the apple cider vinegar group lost more. Additional Purported Benefits of ACV While no human studies have proven these additional health benefits of ACV, traditional use and anecdotal evidence suggest they may be valuable to human health. These other purported benefits of ACV include: Animal studies indicate that apple cider vinegar may help to lower cholesterol and triglyceride levels, as well as several other heart health issue risk factors, such as healthy blood pressure Polyphenols may help to alleviate joint pain and swelling. Some believe that ACV’s high polyphenol content and anti-inflammatory properties could help people who suffer with joint pain. The probiotics present in ACV are thought to help support healthy digestion and gut health. How to Safely Drink ACV Recommendations for the best time to drink ACV vary. Some health experts suggest having it first thing in the morning as it helps to populate your gut with healthy bacteria and supports a balanced and nourished microbiome. Others suggest taking a tablespoon or two after meals. Though health experts generally see ACV in the diet as safe, there are a few caveats: ACV should be diluted. Its high acidity can damage tooth enamel or cause stomach upset when taken “straight.” Consuming it diluted in water or in a vinaigrette salad dressing is preferable. It can cause or worsen low potassium levels. This is especially important to note for those who take medications that also affect potassium levels. Vinegar can affect insulin levels. People with blood sugar issues should consult a doctor before increasing vinegar in their diet. Try ACV! The best way to experience the benefits of ACV is to try it, take it consistently, and adhere to the caveats. Be sure to talk to a medical doctor before taking ACV! At BrainMD, we’re dedicated to providing the highest purity nutrients and standardized herbal ingredients to support your energy, focus and overall well-being. For more information about our full list of supplements, please visit us at BrainMD.
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Are Energy Drinks Bad for You? Here Are 5 Healthy Alternatives to Energy Drinks
In our fast-paced world, many of us are looking for ways to increase our energy. Unfortunately, when we’re exhausted, we often turn to things that give us a momentary boost in energy but end up leaving us even more depleted. These can include a sweet treat, cup of coffee, or caffeine-filled, sugar-laden energy drink. Prevalence of Energy Drinks Ever since they hit the market in the mid-80s, energy drinks have become one of the fastest-growing segments of the beverage industry. Global energy drink sales are expected to reach $53.1 billion by the end of 2022. They’re also projected to grow by 7.2% between 2022 and 2027. Energy drinks are the most popular “supplements” for U.S. teens and young adults, specifically young men between 18 and 34. But people (including many gamers) who subsist on a junk food and soft/energy drink diet are at a greater risk of developing severe health issues, both physically and mentally. Are Energy Drinks Bad For Your Health? It’s widely believed that energy drinks are bad for your health. These beverages contain large amounts of caffeine, sugar or artificial sweeteners, and other stimulants, all of which provide a temporary energy boost. Since they fail to fuel the body’s natural energy processes, the effects of these beverages are typically short-lived and can cause long-term problems for the brain and body. Regularly consuming energy drinks can lead to adverse effects, such as: Nervousness Headaches Upset stomach Irritability Sleep issues Rapid heartbeat Increased blood pressure Dehydration Additionally, a study conducted by The Mayo Clinic found that just one 16-ounce can of Rockstar Energy Drink caused an increase in norepinephrine (a stress hormone) by 74% and blood pressure by 6.4% in healthy volunteers.¹ So, what’s in energy drinks that makes them potentially harmful to your health? Energy Drink Ingredients As with food and supplements, it’s recommended that you always read the label of any beverage you consume. Let’s look at some of the well-known and lesser-known ingredients in energy drinks that may create negative side effects in your brain and body: Caffeine Drinking caffeinated beverages can lead to a temporary increase in alertness. However, excessive caffeine consumption can constrict blood flow to your brain and many other organs. Caffeine causes the release of adrenaline from the adrenal glands, putting the body into a stressful “fight or flight” mode. Caffeine also increases dopamine (a neurotransmitter) levels in the brain. Though caffeine isn’t nearly as potent as amphetamines, its effect on the brain is similar, which may explain why this stimulant/cognitive enhancer can be so addictive. Guarana Guarana (Paullinia cupana) is a plant native to the Amazon. Roughly the size of a coffee bean, guarana seeds are often used as a caffeine additive in energy drinks. According to research,² guarana seeds have about four times the amount of caffeine as coffee beans. That means the negative effects of caffeine (listed above) may be intensified by guarana. It’s important to remember that just because an ingredient like guarana is natural doesn’t mean it can’t have negative effects on the brain and body if taken in excess. Sugar Refined sugar is over 99 percent pure calories, with no vitamins, minerals, fats, or proteins – just carbohydrates that can spike blood sugar. This spike is typically followed by a crash, which can activate cravings for even more sugar. Excessive refined sugar consumption can create mineral deficiencies, interfere with the actions of calcium and magnesium, trigger an unhealthy inflammatory response, increase erratic brain cell firing, and may even cause aggressive behavior. Sugar consumption has been associated with mood issues and attention problems. Research published in the British Journal of Sports Medicine demonstrates that sugar’s effect on the brain is like that of certain illegal drugs.³ Taurine An amino acid, taurine acts as a stimulant to help enhance mental and physical performance. It supports the adrenal glands and is crucial for coping with stress. The standard American diet provides 120-180 milligrams of taurine daily. According to the Cleveland Clinic Journal of Medicine, consuming an 8-ounce energy drink can increase daily intake of taurine 6 to 16 times.⁴ When paired with caffeine in energy drinks, taurine may increase heart rate and blood pressure. If you have low energy and want a natural boost, what should you drink instead of a beverage loaded with caffeine, sugar, and other harmful ingredients? Try these five healthy, energy-enhancing beverage options! 5 Healthy Alternative Energy Drinks to Energize Your Day Brain Boost On-The-Go Brain Boost On-The-Go was created for people who don’t like drinking plain water all day, or who simply want some variety when seeking healthy hydration.* Instead of drinking a high sugar, caffeinated energy drink that will lead to an energy crash, opt for the smarter choice.* Brain Boost On-The-Go has a variety of brain-healthy nutrients to increase your energy level and overall sharpness.* Whenever your brain needs a safe, swift pick-me-up, you can count on Brain Boost On-The-Go to provide the natural brain energizers that will help you feel sharp and focused.* Ginger Tea Ginger tea is made from ginger root. In the Ayurveda tradition, ginger is widely revered as a food, spice, and medicine. It helps improve circulation, is protective for the brain, and is especially sought out for its digestive benefits and its capacity to counter nausea, including motion sickness. Instead of downing an energy drink, have some ginger tea instead. Ginger is a mild stimulant and its spiciness, similar to hot peppers, will help food be converted to energy faster. Ginger tea is also filled with antioxidants and nutrients that can give you an energy boost. Protein Shakes/Smoothies Proteins are integral components of every cell in your body. Thousands of protein enzymes are required for the healthy growth and functioning of all the cells, tissues, and organs in your body. Protein insufficiency can lead to feeling weak and fatigued, so drinking a high-quality protein shake or smoothie can help increase your protein levels and give you an energy boost. Keep in mind that protein requires carbohydrates to produce energy, so add some fruit, dark leafy greens, and coconut water or unsweetened almond milk with 15-20 grams of protein powder into your smoothie for sustained energy. Water Water is a nutrient your body needs. As with other nutrient deficiencies, failing to drink enough water can create problems for your brain and body. Even mild dehydration can impair performance in tasks that require attention, immediate memory skills, and physical performance. Unfortunately, many people suffer from mild dehydration and don’t even know it. One of the symptoms of dehydration is fatigue. If you’re struggling with low energy, drinking water may help you feel refreshed and more energetic. When searching for natural beverages to boost your energy, make water your first choice! Wheat Grass Juice A daily shot of wheat grass juice is another great way to increase your energy. One ounce of wheatgrass has 20 amino acids, 91 minerals, and is 70% chlorophyll.⁵ This power-packed tonic is a great way to get a quick shot of energy and nutrients. Many studies suggest that wheatgrass improves blood flow, digestion, and detoxification. Its easy digestibility and rapid absorption make it an exceptional, natural energy enhancer. Clean, Natural Energy To be successful in today’s world, you need a clear mind, sharp focus, and clean energy.* If you’re looking for long-lasting energy, these healthy beverages are excellent choices.* Unlike the energy rollercoaster, you can experience with coffee or energy drinks, there’s no dramatic drop in mood and energy with these naturally refreshing beverages.* Make the switch to these healthy energy drinks today. Your brain and body will thank 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 Brain Boost On-The-Go 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. References: 1. Svatikova, A., Covassin, N., Somers, K. R., Somers, K. V., Soucek, F., Kara, T., & Bukartyk, J. (2015). A randomized trial of cardiovascular responses to energy drink consumption in healthy adults. JAMA, 314(19), 2079–2082. https://doi.org/10.1001/jama.2015.13744 2. Moustakas, D., Mezzio, M., Rodriguez, B. R., Constable, M. A., Mulligan, M. E., & Voura, E. B. (2015). Guarana provides additional stimulation over caffeine alone in the planarian model. PLOS ONE, 10(4), e0123310. https://doi.org/10.1371/journal.pone.0123310 3. DiNicolantonio, J. J., O’Keefe, J. H., & Wilson, W. L. (2018). Sugar addiction: Is it real? A narrative review. British Journal of Sports Medicine, 52(14), 910–913. https://doi.org/10.1136/bjsports-2018-099501 4. Caine, J. J., & Geracioti, T. D. (2016). Taurine, energy drinks, and neuroendocrine effects. Cleveland Clinic Journal of Medicine, 83(12), 895–904. https://doi.org/10.3949/ccjm.83a.15050 5. Bangera, D., Sikalgar, F. R., Shetty, P. P., Alva, R., Paul, Y., & Muralidharan, S. (2025). Therapeutic potential of wheatgrass juice: A comprehensive narrative review. Journal of Pharmacy & Bioallied Sciences, 17(Suppl 1), S152–S154. https://doi.org/10.4103/jpbs.jpbs_179_25
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Testosterone for Women: Here's Why It's So Vital to Your Health!
Did you know that testosterone isn’t just a male hormone? Both men and women have testosterone. In fact, men and women have virtually identical types of hormones. The relative amounts of the various hormones can differ, and traditionally assigned gender differences often come from these variances in hormone levels. Testosterone for Women "Women overlook the need for testosterone.” - Tana Amen, BSN, RN People tend to think of testosterone as an exclusively male hormone, but women produce and need testosterone too, just at lower levels. Healthy testosterone levels in women help support: fertility sex drive menstrual health breast and vaginal health bone density muscle mass mood memory motivation In both men and women, testosterone helps protect the nervous system and helps ward off low mood and serious cognitive and memory issues. Testosterone is the primary hormone responsible for libido in men, and likely helps maintain libido in women. The #1 complaint of women with low testosterone is decreased libido, which is why many women seek out libido supplements to help balance this hormone. Hormonal Imbalances The human body produces hundreds of hormones, but the following five probably have the most direct influence on brain/mental health: thyroid (energy regulation), melatonin (sleep patterns and 24-hour cycling), estrogen (cognition and mood), progesterone (sexual behavior, stress, and mood), and testosterone (mood, motivation, sexuality, and strength). When hormones are healthy, you tend to feel vibrant and energetic. When hormones are off kilter, you’re likely to feel less than optimal. This may change the way you think, feel, and act. There are many potential causes of hormonal imbalances in both men and women. The most common causes are diet, stress, environment, age, and lifestyle. Women are more likely to experience imbalances in estrogen, progesterone, and thyroid. In men, low testosterone levels are common. However, both women and men can have imbalances in other hormones that affect the brain, especially as they age. Testosterone and Aging Like many hormones, testosterone levels decrease with age. The aging process can leave some with low testosterone levels, which may increase feelings of anxiousness, mood issues, and a host of other issues. Testosterone also can be prematurely reduced (at any age) by long-term stress, environmental pollutant exposures, insulin imbalance, narcotic use, and many other lifestyle factors. Women experience the most dramatic hormonal shift with menopause. At around age 50, women stop menstruating and their ovaries stop producing the hormone estrogen. As a result, women can experience a number of symptoms, including hot flashes, fatigue, vaginal dryness, and lower libido. Low levels of estrogen and other changes related to aging (such as weight gain) can raise a woman’s risk of heart health issues, cerebrovascular problems, and bone mineral density loss. Low estrogen and testosterone may affect cognitive decline later in life, too. Reducing sugar intake and regularly engaging in weight-bearing exercises are effective lifestyle factors that can help mitigate the effects of testosterone reduction. But you can get nutritional support too! Both men and women can naturally support testosterone levels with BrainMD’s new testosterone supplement… Brain-T MAX Brain-T MAX is a unique supplement that provides nutritional and herbal support for healthy testosterone levels.* Among its key health benefits, Brain-T MAX can help support: healthy testosterone levels in men and women* cognitive function and brain health* energy, stamina, strength, and vitality* healthy levels of the stress hormone cortisol* immune function* Brain-T MAX delivers clinically proven ingredients that have been shown in research studies to naturally increase testosterone, a hormone essential for physical and mental well-being.* Brain-T MAX Ingredients This unique supplement uses natural herbs to help support the endocrine system.* It supplies clinically effective doses of… KSM-66® Ashwagandha Root Extract A patented ashwagandha extract that improves sexual function in women, KSM-66 has been shown to increase testosterone levels at dosages of 600 mg per day.* LJ100® Tongkat Ali Extract A standardized extract of Tongkat Ali, an herbal supplement that may benefit physically active male and female seniors, LJ100 improves testosterone levels and sexual function at a dosage of 200 mg daily.* Testofen® Fenugreek Extract A standardized extract of fenugreek, Testofen has been shown in clinical studies to increase testosterone levels at a dosage of 600 mg daily.* Zinc (as glycinate) Found to increase testosterone levels in people who are low in this mineral, zinc glycinate is a highly bioavailable form of zinc.* These ingredients work together to support healthy circulatory testosterone levels in the body.* What Others Are Saying “I had low energy, lack of motivation in things I previously enjoyed and when I took the Brain-T MAX it helped not only with energy and motivation but also improved my mood overall and created an overall sense of calm.” “Works for me. I’ve experienced measurable endurance in my strength and running sessions. It also gives me a noticeable energy boost, both mental and physical throughout the day. I highly recommend it.” Boost Your Testosterone to the MAX Brain-T MAX is an easy to take supplement, customized for female and male adults.* The ingredients in Brain-T MAX are derived from herbs that clinically support testosterone.* This potent formula targets the source of common sexual health issues that come with aging to improve overall well-being, stress levels, and immunity.* Unlike many other supplements, Brain-T MAX is yeast and gluten free. It’s also sugar free, corn free, soy free, nut free, egg free, and free of artificial additives. Get the support your body needs.* Try Brain-T MAX 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 Brain-T MAX and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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What is Brain-T MAX and How Does It Support My Testosterone Levels?
Hormones are chemical messengers produced in the body that control and regulate the activity of certain cells or organs. Hormones, such as estrogen and testosterone, play a key role in helping maintain the health and vitality of your brain and body. What Is Testosterone? Testosterone is a vital hormone that’s important for male development. It’s responsible for the deepening of the voice, the growth of facial hair, and many other features typically associated with maleness. Besides being an androgenic, or masculinizing hormone, testosterone is also an anabolic, or tissue-building hormone across the gender spectrum. Testosterone also plays a role in the production of red blood cells and the regulation of bone mass, muscle mass, and fat distribution. Though men have more testosterone than women, women produce and need testosterone too (just as men have some estrogen), just in smaller amounts. In both men and women, testosterone helps protect the nervous system and helps ward off low mood and serious cognitive and memory issues. Testosterone is the primary hormone responsible for libido in men, and likely helps maintain libido in women. Testosterone Deficiency As with many hormones, testosterone levels decrease with age. Testosterone peaks in adolescence and gradually declines around 1% each year thereafter. Those affected by this gradual decline in testosterone may experience emotional changes, physical changes, and changes in sexual function. The aging process can leave some men with low testosterone levels that have been shown to increase feelings of anxiousness, low mood, and a host of other issues. Testosterone also can be prematurely reduced (at any age) by long-term stress, environmental pollutant exposures, insulin imbalance, narcotic use, and many other lifestyle factors. Some men go through a form of menopause called “andropause.” This phase can begin even in their 40s and 50s. The complications surrounding andropause include a wide array of manifestations, some of which also occur in women going through menopause. So, what are the best ingredients to naturally support healthy testosterone levels in men and women? BrainMD is proud to offer our new testosterone support product… Brain-T MAX Brain-T MAX is a unique supplement that provides nutritional and herbal support for healthy testosterone levels. Among its key health benefits, Brain-T MAX can help support: healthy testosterone levels in men and women cognitive function and brain health energy, stamina, strength, and vitality healthy levels of the stress hormone cortisol immune function Brain-T MAX delivers clinically proven ingredients that have been shown in research studies to naturally increase testosterone, a hormone essential for physical and mental well-being. Brain-T MAX Ingredients This unique supplement uses natural herbs to help support the endocrine system. It supplies clinically effective doses of... KSM-66® Ashwagandha Root Extract A patented ashwagandha extract that increases testosterone levels at dosages of 600 mg per day, KSM-66 also has been shown to improve cognitive function. LJ100® Tongkat Ali Extract A standardized extract of Tongkat Ali, long used in Malaysia for sexual health, LJ100 improves testosterone levels and sexual function at a dosage of 200 mg daily. Testofen® Fenugreek Extract A standardized extract of fenugreek shown to increase testosterone levels at a dosage of 600 mg daily. Zinc (as glycinate) Found to increase testosterone levels in people who are low in the mineral, zinc glycinate is a highly bioavailable form of zinc. These ingredients work together to support healthy circulatory testosterone levels in the body. Brain-T MAX FAQ How do I take Brain-T MAX? It’s recommended that adults take 3 capsules daily with food. This product isn’t recommended for children younger than age 18. Can this supplement support my immune health? Deficiencies in zinc have been linked to lower immunity to pathogens. Also, ashwagandha has been shown in clinical studies to reduce overall stress levels. Reducing stress can help support your immune system. Will this product make me drowsy if I take it during the day? No. Though this supplement can help manage stress, its ingredients won’t make you drowsy. Is this product safe to take during pregnancy? This supplement isn’t recommended for use during pregnancy or lactation. Can this supplement make me dependent on it, or addicted? Because this supplement is created from nutritional and herbal components, it won’t make you dependent. Which other supplements would make this supplement work even better? Pairing Brain-T MAX with Brain & Memory Power Boost can help support your hormonal regulation and overall brain and body health during the aging process. MAX-imum Testosterone Support Brain-T MAX is an easy to take supplement, customized for female and male adults. The ingredients in Brain-T MAX are derived from herbs that clinically support testosterone. This potent formula targets the source of common sexual health issues that come with aging to improve overall well-being, stress levels, and immunity. Unlike many other supplements, Brain-T MAX is yeast and gluten free. It’s also sugar free, corn free, soy free, nut free, egg free, and free of artificial additives. Get the support your body needs. Try Brain-T MAX 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 Brain-T MAX and our full list of brain healthy supplements, please visit us at BrainMD.
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This Is How to Make Healthy Summer Smoothies
If you don’t drink smoothies, now might be the perfect time to start. With the abundance of fruits and vegetables now available, it’s the ideal season to enjoy healthy summer smoothies, custom designed to support your brain and body health. With a good blender and a few basic ingredients, you can create a delicious, highly nutritious liquid meal for breakfast, post-workout, or on the go. What’s more, kids love them too. Benefits of Smoothies Smoothie making has been going on for nearly 100 years. And while some store-bought smoothies may be no better than a milk shake, you can make your own healthy smoothies. In fact, if you do it right, a well-crafted smoothie can: Increase Fiber Intake Some research indicates that smoothies made with whole fruit offer a lot of fiber and score lower on the glycemic index, which means there’s no big blood sugar spike. Help You Get 5 A Day One smoothie can provide as much as 3 servings of fruits and vegetables, depending on what you include. Deliver Hydration and High-Quality Nutrition Power packed with vitamins, antioxidants, protein, and healthy fats, smoothies provide your brain with the hydration and nutrients it needs to work optimally. Help Manage Food Cravings When your body is fed real and balanced nourishment, it helps to curb food cravings. Boost Immune Function Especially if your smoothie contains greens or immune boosters such as ginger, green tea, vitamin-C rich fruits, or cruciferous veggies, a smoothie can boost your immune function. That sounds pretty good, doesn’t it? Well, let’s look at the components of a high-quality smoothie! Some of the Best Ingredients to Make Healthy Summer Smoothies Whole Fruit Choose whole fruit over fruit juice. Frozen bananas and berries are essentials. The banana provides a natural creamy thickener as well as sweetness. Berries deliver big on vitamins and antioxidants, while providing a refreshing, fruity taste with tempered sweetness. Frozen berries might be ideal for hot, summer days, but fresh berries work too. Apples and oranges are always a great addition. For a tropical twist, try mango, pineapple, or papaya. They’re loaded with digestive enzymes as well. Melons, cherries, and peaches are great in summer when they’re at peak ripeness. Keep in mind that if you have blood sugar issues, you may need to avoid ultra-sweet fruits. Use specific fruits to provide sweetness, thickness, flavor, and texture. Pitted Medjool dates are a go-to for natural sweetness. Avocado can provide a thickening creaminess, as well as an alternative to banana with the added benefit of healthy fat. Dried coconut, acai berries, goji berries, tart cherries, and pomegranate offer up some exciting flavors and antioxidant power. Experiment and have fun! Veggies Vegetables may not sound very appealing in a smoothie, but they can help balance the flavor, while providing a power punch of nutrients. Greens are wonderful in smoothies – especially kale, spinach, Swiss chard, and greens powders and superfoods. When combined with fruit, protein powders and/or plant milks are hardly noticeable. Other refreshing veggies to consider are celery and cucumber. These can be especially nice in a lighter smoothie. They have cooling properties too, perfect for summer. To add bulk and nutrients, consider adding broccoli, cauliflower, or zucchini. Colored veggies like carrots, beets, sweet potato, pumpkin, and butternut squash will give your summer smoothies a boost of beta carotene and other healthy antioxidants. Some are known to boost blood flow as well, which is excellent for brain function! Plant Milk, High-Protein Yogurt, and Protein Powder The addition of a plant milk and/or protein powder to a smoothie helps to make it creamy and delicious. Ample protein is essential to help your body repair cells and make new ones – especially post work-out. Protein also gets your brain working first thing in the morning. Plant milk is generally preferred as it doesn’t have the saturated fat found in regular milk. Soy, hemp, oat, almond – choose your preference. Get plain, unsweetened plant milk or one that’s mildly sweetened without refined sugar. For yogurt, Greek is high in protein. As with plant milk, get plain and unsweetened. The best protein powders – whether they’re made from whey, soy, pea protein, rice protein, or another vegetarian source – are the ones with few ingredients and no added sugar. BrainMD’s OMNI Protein Vanilla and Chocolate powders are ideal. They’re plant-based and support mental focus, muscle energy, exercise, and stress recovery. Healthy Fats You can boost the nutrition factor of your summer smoothies even more by including nuts, nut butters, seeds, and healthy oils. Almond butter and cashew butter deliver healthy fats, rich creaminess, and a moderate serving of protein. However, they’re calorie dense, so don’t overdo it. A moderate amount of coconut oil is rich in medium-chain triglycerides, believed to be important to brain health. Flaxseed oil provides a boost of brain healthy omega-3 fatty acids. Of course, adding hemp seeds and chia seeds gives a boost of omega-3s as well, with a bit of protein too. Something Extra Spices and health boosters can make a good smoothie fantastic. Some popular go-to spices that are flavorful and good for your health include cinnamon, unsweetened cocoa, vanilla, allspice, nutmeg, mint, curcumin, cardamon, and ginger. You also can boost the health factor of your smoothie with a number of additions such as cacao nibs, dried coconut, coconut water, fresh coconut cream, dried fruit, green tea, matcha green tea powder, maca, bee pollen, aloe vera, mushroom powder, collagen, and more. Getting Started To help jump-start your creativity, here are three fruit smoothie recipes. These are particularly great morning smoothie recipes, but you can make them anytime. Once you get the hang of these, try your own! Summer Morning Starter Ingredients: ½ ripe organic banana ½ cup of frozen organic blueberries 4 medium/large organic strawberries 2 Medjool dates (pits removed) 2 scoops of protein powder (no sugar added) ¼ cup of plain high protein Greek yogurt ½ cup of unsweetened oat milk (or plant milk of choice) 2 tsp chia seeds 1 tsp of ground flax 1 tsp of flaxseed oil ½ cup of ice Peachy Keen Chia Chiller by Tana Amen Ingredients: 1 fresh peach or 1 cup frozen peach slices 2 tablespoons chia seeds ½ cup light coconut milk 2 cups spinach or chard leaves 2 scoops vanilla protein powder 1 cup ice, approximately 24-30 ounces cold water (or replace half with unsweetened almond milk) Super-Focus Smoothie by Tana Amen Ingredients: 24 ounces iced green tea 1 large green apple, cored and quartered 2 scoops vanilla protein powder (plant based, sugar free) 2 cups spinach 1 tsp of cinnamon ½ tsp of nutmeg 2 tbsp of flax or hemp seeds 1 cup ice, approximately Preparation for all three summer smoothies: Blend all ingredients in a high-powered blender until smooth. Divide evenly between two glasses. Serve cold. Enjoy! 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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Inside L-Theanine Gummies: An Interview with Neuroscientist Dr. Nicole Avena
Dr. Nicole Avena, Chief Science Officer at BrainMD, has a PhD in neuroscience and psychology from Princeton University and an expertise in nutrition, diet, sugar, brain health, and addiction. Today, we’re picking her brain on gummy vitamins, getting the answers to your most pressing questions about sugar, and diving deep into the science behind our new sugar-free L-Theanine Gummies. Read the full interview below. Inside L-Theanine Gummies: Frequently Asked Questions BrainMD: This is BrainMD’s first gummy vitamin! Are there any advantages to a gummy vitamin versus pills or capsules? Gummy vitamins can be advantageous because they are normally of preferable flavor and texture when compared to supplements in pill form. In addition, gummy vitamins can be chewed, meaning there is no difficulty for people who struggle with swallowing pills. Given the favorable aspects of gummy vitamins, people can be more consistent in taking their supplements. BrainMD: What’s the best way to take L-Theanine Gummies? Most dietary supplements, including BrainMD’s new L-Theanine Gummies, work best when taken consistently. In substantial clinical research, l-theanine has been found to rapidly bring on relaxation, often within minutes. Over a longer period, l-theanine can improve coping with stress, lessen feelings of anxiousness, and support healthy sleep in both adults and children. BrainMD: L-theanine sounds like a pretty powerful nutrient. How exactly does it work in our brain? L-theanine is known to easily enter the brain when taken by mouth. Its fast-acting relaxation effects are very likely related to its down-regulation of NMDA receptors, which drive many excitatory pathways in the brain. BrainMD: These gummies taste good — almost like candy! Can you take more than one? Take 2 gummies daily. Up to a total of 4 gummies per day can be consumed as needed or as directed by your qualified healthcare professional. We suggest you take them on an empty stomach. BrainMD: Are they safe for kids? Yes, these gummies are safe for children aged 8 and up. BrainMD: Why was it important to keep these gummies sugar-free? What does sugar do to your brain? Other gummy vitamins are typically high in added sugars. While the amount in the gummy vitamin might seem small, continuous use of the vitamins can accumulate excessive sugar intake. Excess sugar intake can lead to obesity, heart disease, and dental cavities. Our gummies are sweetened with allulose, an alternative sweetener. If you want to learn more about the dangers of added sugars, tune into my TED-ED talk, How Sugar Affects the Brain. BrainMD: Are there any supplements you recommend pairing with the new L-Theanine Gummies? Taking BrainMD's NeuroVite Plus Multivitamin and Omega-3 Power will help you be sure to get the core essential nutrients your brain and body need to best utilize L-Theanine Gummies. Thank you, Dr. Avena! Is there a question we haven’t answered? Please share it in the comments. At BrainMD, we’re dedicated to providing the highest purity nutrients and standardized herbal ingredients to support your overall well-being. For more information about our new L-Theanine Gummies and our full list of supplements, please visit us at BrainMD.
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