Skip to content
Wellness Blog
This Is What You Need to Know About Antioxidants and Free Radicals
Ever hear the term “free radical?” Nope, I’m not referring to a protester from the 60s. In medical terms, free radicals refer to something completely different. What Are Free Radicals? Free radicals are atoms or molecules with unpaired electrons. Electrons have an irresistible drive to occur in pairs, so unpaired electrons seek to grab electrons from any source available. This is what makes a free radical atom or molecule so chemically reactive. Electrons are the building blocks of atoms, and atoms are the basic elements of molecules, which are the basis of life as we know it. By robbing electrons from biological molecules, free radicals damage and threaten the ongoing existence of living things – including humans. Free radicals can come from outside the body, but are also generated by our bodies. Our cells use oxygen to make energy. In the process, some of the oxygen is unavoidably converted into free radicals (“oxyradicals”). These must be tightly controlled, or they can destroy DNA, proteins, and other key cell components. All our cells have antioxidant enzymes for this purpose. Our cells’ antioxidant nutrients and enzymes function to neutralize oxyradicals and other free radicals generated from them. But as the body ages, its ability to manage free radicals declines. This reduction of antioxidant power has been linked to the weakening of brain, heart, immune, and practically all other organ functions. Some experts have developed hypotheses that link the increasing dominance of free radical activity in the body with the aging itself. A huge body of clinical and other research implicates poor antioxidant defense with progressing loss of bodily functions over time.¹ Numerous lifestyle and environmental factors can increase the body’s free radical burden,² whether by making more oxyradicals or creating other molecules with free radical activity. These include, but aren’t limited to: Smoking – any hot gas entering the lungs threatens to overwhelm their antioxidant defenses. Standard American diet – high heat during cooking, as well as insufficient supplies of nutrients that are essential cofactors for antioxidant enzymes, especially vitamins A, C, E, and K and the minerals zinc, selenium, manganese, and iron. Toxic exposure – to chemicals, pollution, pesticides, etc. Radiation exposure – chemotherapy, excessive sunlight, and numerous pharmaceuticals have free radical activity. Antioxidants and Free Radicals Many have questions about the relationship between antioxidants and free radicals. For optimal physical and physiological function over the long haul, it’s crucial that the body has sufficient antioxidant defense against free radical activity. When the body’s antioxidant defenses lose ground, a situation termed oxidative stress develops. Antioxidants are molecules able to donate electrons to free radicals and thereby neutralize them. We get nutrient antioxidants from our foods – not just vitamins and minerals, but also from thousands of different types of flavonoids and other polyphenols. Foods such as berries, citrus fruits, other fruits, and vegetables provide substantial supplies of these healthy substances. Our antioxidant enzyme system is vital to our health. This includes numerous different enzymes, but in order to neutralize oxyradicals and other free radicals, the various enzymes must have iron, zinc, copper, selenium, or manganese built into their protein structure. These must come from our diet. Importance of Immunity Having a healthy immune system is crucial to survival and is key in the struggle between antioxidants and free radicals. Immunity is your body’s main natural protection system, and it carries out two primary functions – defense and tolerance. It defends against bacteria, viruses, parasites, and other potential troublemakers. Our immune cells sometimes produce free radicals to destroy such infectious agents. Many of our immune cells generate highly toxic free radicals from oxygen, chlorine, or even bromine. As they get into close combat with their intended targets, their free radical weaponry can threaten their own survival. Healthy immune cells tend to have high levels of antioxidant nutrients and enzymes as protection against accidental self-destruction. Your immune system also regulates your level of tolerance to potential environmental triggers, such as allergens like pollen, spores from molds or other fungi, pet dander, bee stings, and grasses. These allergens also can include a huge range of foods, such as: wheat and other gluten-bearing grains, dairy, eggs, yeast, peanuts and certain other nuts, soy, corn, tomato and other nightshades, crustaceans and other seafoods. When your immune system performs these two functions optimally, it helps keep you healthy. However, when your defenses don’t do their job properly, or your body’s tolerance level becomes weakened or overwhelmed, it makes you more vulnerable to infections and autoimmune issues. Adequate antioxidant defense is crucial to healthy immunity. Vitamin C and Immunity The best-studied and understood antioxidant, vitamin C, readily donates electrons to neutralize potentially damaging free radicals. As a major antioxidant protector for the body, vitamin C helps to defend against both oxyradicals and the many toxins that can enter the body via the air, water, or foods. Much of our immune system consists of mobile single cells that circulate with the blood or patrol our tissues looking for hostile invaders. They need high levels of vitamin C to power their movements. Without sufficient C, they’re unable to do their job. The solid tissues of the immune system also need C for optimal function. Many people are laser-focused on the health of their immune system, especially during cold/flu season. To help support your immunity naturally, BrainMD is proud to offer Neuro-C Liposomal Vitamin C… Antioxidant & Free Radical Defense Supplement: Liposomal Vitamin C Neuro-C Liposomal Vitamin C is a breakthrough nutraceutical formula that was scientifically developed to promote advanced brain and immune defense.* What Are Liposomes? Liposomes are tiny molecular spheres with hollow interiors, and outer shells made of phospholipids like those that make up our cell membranes. The hollow interior can be loaded with a substance that isn’t normally well absorbed – in this case, vitamin C – then made into a dietary supplement ingredient. When taken by mouth, the liposome’s outer shell helps protect it from being broken down by the acidity of the stomach. It’s believed that after the liposome reaches the intestine, it can get close to the cells of the lining and there release the vitamin C molecules, to be efficiently absorbed across the intestinal wall and into the blood. C the Difference A versatile and powerful nutrient that provides major antioxidant defense, vitamin C is crucial for the brain to make neurotransmitters and the electrical insulation of nerve cells. It’s an essential free radical antidote for our immune, brain, and other cells. The vitamin C provided by Neuro-C is an essential cofactor for enzymes that make collagen,³ the main structural protein for the connective tissue that holds our tissues and organs in place.* Collagen also gives the structural form and texture to our skin, and is even required for our nerve cells to make connections (synapses). Neuro-C delivers vitamin C more efficiently than tablets, capsules, or powders.* It’s free from soy, sugar, dairy, gluten, corn, egg, yeast, or other allergens, with no artificial colorings or flavorings. To protect yourself against free radicals, and to fuel better brain health, neurotransmitter production, and antioxidant protection, try Neuro-C 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 Neuro-C Vitamin C 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: Tan, B. L., Norhaizan, M. E., Liew, W.-P.-P., & Rahman, H. S. (2018). Antioxidant and oxidative stress: A mutual interplay in age-related diseases. Frontiers in Pharmacology, 9, 1162. https://doi.org/10.3389/fphar.2018.01162 Sharifi-Rad, M., Kumar, N. V. A., Zucca, P., Varoni, E. M., Dini, L., Panzarini, E., Rajkovic, J., Tsouh Fokou, P. V., Azzini, E., Peluso, I., Mishra, A. P., Nigam, M., El Rayess, Y., Beyrouthy, M. E., Polito, L., Iriti, M., Martins, N., Martorell, M., Docea, A. O., ... Sharifi-Rad, J. (2020). Lifestyle, oxidative stress, and antioxidants: Back and forth in the pathophysiology of chronic diseases. Frontiers in Physiology, 11, 694. https://doi.org/10.3389/fphys.2020.00694 DePhillipo, N. N., Aman, Z. S., Kennedy, M. I., Begley, J. P., Moatshe, G., & LaPrade, R. F. (2018). Efficacy of vitamin C supplementation on collagen synthesis and oxidative stress after musculoskeletal injuries: A systematic review. Orthopaedic Journal of Sports Medicine, 6(10), 2325967118804544. https://doi.org/10.1177/2325967118804544 Further Reading: “Antioxidant Adaptation: Its Role in Free Radical Pathology” by Stephen A. Levine and Parris M. Kidd
Learn more
This Is How You Can Benefit from Taking BrainMD’s New Quercetin+!
One supplement ingredient that’s gained significant attention in recent years is quercetin. With its multiple positive actions in the human body, it’s easy to see why. Let’s take a closer look at what quercetin is and how taking it can aid your health and well-being. What Is Quercetin? Quercetin is a powerful flavanol that helps maintain oxidative balance within the body. Oxidative stress contributes to a multitude of issues and can negatively impact the lungs, heart, and skin. As we age, reactive oxygen species (ROS) tend to build up, leading to lifestyle-triggered health problems involving the heart and other organs – quercetin may help combat these issues. Since the body can’t effectively synthesize quercetin, it must be obtained from the diet or supplements. Quercetin is found in apples, asparagus, and berries, and is thought to be best absorbed when consumed from onions. Unfortunately, when derived from food, quercetin absorption may be reduced due to limited bioavailability. Formulated with a branded ingredient to help maximize nutrient absorption, BrainMD is proud to offer its new quercetin supplement… Quercetin+ Supercharge your body’s defense systems with Quercetin+. Quercefit®, the branded ingredient in Quercetin+, is the most effective, clinically studied Quercetin Phytosome™, and is considerably more bioavailable than standard quercetin supplements.* Taking Quercetin+ can help: Support circulatory and cardiovascular health* Neutralize free radicals*¹ Strengthen immune function* Boost cellular energy and physical performance* Reduce Lessen inflammation* Aid in better sleep quality* Enhance respiratory health and breathing* Promote healthy aging and vitality* Quercetin+ Ingredient Quercefit® Quercetin Phytosome™ 250 mg Quercefit® Quercetin Phytosome™ – a potent antioxidant flavonoid that supports healthy histamine, inflammatory, and immune responses – also may contribute to healthy aging as well as support heart, lung, and skin health.* In contrast to unbound quercetin, which is often poorly absorbed, this extract of the sophora japonica flower is bound with sunflower-sourced phospholipids, which allows it to pass through the gut lining and enter the blood stream.* This can provide up to 20-times greater bioavailability than standard quercetin products.* Who Can Benefit from Quercetin+? Those looking to improve supportpromote heart health: Quercetin+ can aid in supporting blood vessel health and reducing inflammation; both are crucial in promoting long-term heart health.*² People who want to support their a stronger immune system: Those looking to enhance their immune function can benefit from the immune-modulating properties in Quercetin+.* Individuals seeking to improve betterhelp their lung function: Quercetin+ may help improve with overall lung function by reducing inflammatory responses in the respiratory system.* In a clinical study that assessed respiratory health, Quercefit® reduced daytime symptoms by up to 51% and nighttime symptoms by 70% in individuals with respiratory sensitivities in just 30 days.*³ People looking for better physical performance: Quercetin+ can help enhance physical performance and recovery by supporting cellular energy.* Those seeking robust antioxidant support for healthy aging: As we age, harmful ROS accumulate, contributing to cardiovascular and respiratory issues.* Quercetin helps neutralize ROS by protecting cells, which promotes vitality.* As a potent antioxidant, Quercefit® helps protect the body from oxidative stress, a key contributor to the aging process.* Quercetin+ FAQs [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] How do I take Quercetin+? Adults take 1 capsule daily or as directed by your qualified healthcare professional.* For best results, continue daily use for at least 3 months.* What makes this product different from the competition? The problem with regular quercetin is that it isn’t easily absorbed by your body.* Quercefit® addresses this problem by binding quercetin to sunflower phospholipids.* This makes it much easier for your body to absorb and use quercetin.* How long will it take to see results? Results can vary based on individual health needs. Many people may start noticing benefits like reduced inflammation and better improved respiratory health within 2-4 weeks, with continued improvements in cardiovascular and immune support over 3-6 months.* 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? While Quercetin is generally considered safe for most people, its use during pregnancy or when breastfeeding hasn’t been extensively studied. It’s important to consult with a healthcare provider before taking Quercetin+, or any supplement, during pregnancy or when breastfeeding. Does Quercetin+ contain any allergens? No. Quercetin+ is a natural supplement and is free from added corn, dairy, eggs, nuts, soy, sugar, and yeast. Also, it’s vegan, gluten-free, and doesn’t contain artificial colors or flavors. Can I take Quercetin+ if I’m on blood thinners or other medications? If you’re taking blood thinners like Warfarin, consult your healthcare provider before using Quercetin+.* Quercetin may enhance the effects of blood thinners, which could increase the risk of bruising and bleeding.* Always discuss any new supplement with your doctor, especially if you’re on a medication.* Which other supplements would make this supplement work even better? Quercetin+ pairs well with other foundational supplements, like NeuroVite Plus and Omega-3 Power, for enhanced immune and cardiovascular support.* [/wc_box] "Quercetin+ is a game-changer for immune support and overall health. With its advanced absorption and antioxidant power, it not only helps reduce inflammation but also supports a healthy heart, lungs, and brain.” - Daniel G. Amen, MD Renew from Within with Quercetin Quercetin+ was formulated to help support heart health and boost immunity.* It also helps promote healthy aging by protecting cells from oxidative damage.* Whether you’re feeling run down, dealing with inflammation, or just looking to support your heart, lungs, and brain, Quercetin+ is designed to help you feel stronger, clearer, and more resilient.* Try Quercetin+ 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 Quercetin+ 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. Yang D, Wang T, Long M, Li P. Quercetin: Its Main Pharmacological Activity and Potential Application in Clinical Medicine. Oxid Med Cell Longev. 2020 Dec 30;2020:8825387. doi: 10.1155/2020/8825387. PMID: 33488935; PMCID: PMC7790550. 2. Zhang W, Zheng Y, Yan F, Dong M, Ren Y. Research progress of quercetin in cardiovascular disease. Front Cardiovasc Med. 2023 Nov 16;10:1203713. doi: 10.3389/fcvm.2023.1203713. PMID: 38054093; PMCID: PMC10694509. 3. Cesarone MR, Belcaro G, Hu S et al. Supplementary prevention and management of asthma with quercetin phytosome: a pilot registry. Minerva Med 2019;110:524-9.
Learn more
What You Need to Know About BrainMD’s New Glutathione Supplement!
If you’re looking to support your physical and physiological function over the long haul, it’s crucial that your body has sufficient antioxidant defense against free radical activity. Getting enough antioxidants to help counterbalance free radicals and oxidative stress¹ in the body is a vital way to promote health and wellness. One antioxidant you should make sure you’re getting enough of is glutathione. What is Glutathione? Glutathione is an essential antioxidant produced naturally within the body. It’s known as the “master antioxidant” because it helps protect cells from oxidative damage caused by free radicals. Produced by the liver, glutathione is a substance made from cysteine, glutamic acid, and glycine. It’s involved in building and repairing tissues, making proteins, and supporting immune function, which it does by aiding in the repair and regeneration of damaged cells. Glutathione also plays an important role in detoxification. It helps the liver remove harmful substances (such as toxins and heavy metals) from the body. Eating foods rich in its precursors (cysteine and glycine) – such as eggs, garlic, and onions – can help support glutathione production in the body. However, since some people struggle to absorb the recommended levels of glutathione from their foods, many have turned to high-quality glutathione supplements to help fill this nutrient gap. Supplementing with glutathione may be especially important for the middle-aged and elderly since glutathione levels tend to decrease as the body ages, which may lead to certain illnesses and health problems. Providing ultra-pure, science-backed nutrition, BrainMD is proud to offer its newest antioxidant powerhouse… Glutathione Supercharge your body’s natural detox pathways, support brain health, and strengthen immunity with the potent antioxidant, glutathione.* Taking BrainMD’s Glutathione can help: Support detoxification* Neutralize free radicals for cellular protection* Protect the immune system* Enhance cognitive function* Promote healthy aging by protecting against oxidative damage* Boost energy levels* Glutathione Ingredient Setria® L-Glutathione reduced 250 mg Setria® Glutathione is a patented, clinically studied form of reduced glutathione known for its superior bioavailability and absorption.* Unlike other forms of glutathione, Setria® is produced through a unique fermentation process that preserves its bioactive properties, ensuring maximum potency and effectiveness while eliminating any risk of Transmissible Spongiform Encephalopathy (TSE) contamination.* This superior form of glutathione offers reliable cellular protection for healthy aging, significant immune system and detoxification support, and unmatched antioxidant protection.* Who Can Benefit from Setria® Glutathione? Those seeking protection from oxidative stress: Everyday activities create harmful free radicals that can damage cells and speed up aging.* Setria® Glutathione helps neutralize these free radicals which helps reduce oxidative stress and regenerate essential antioxidants like vitamins C and E.* Those looking to detoxify their system: Setria® Glutathione helps detoxify your body in two key ways: eliminating absorbed toxins through the liver, kidneys, and GI tract, and neutralizing harmful toxins in the gut before they enter your system.* Those who want to supercharge their immunity: Setria® Glutathione strengthens white blood cell function² and boosts natural killer cell activity to enhance immune defense.* Those looking to slow the effects of aging: As you age, your body’s production of glutathione declines, leaving you more vulnerable to fatigue, toxins, and oxidative stress. Setria® Glutathione helps fuel your body’s natural defenses to support your immune system and reduce cell death³, so you can stay strong and resilient.* Glutathione FAQs [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] How do I take Glutathione? Take 1-2 capsules daily in the morning, or as directed by your healthcare professional. For optimal results, continue daily use for at least 3 months. What makes this product different from the competition? Setria® is a patented, clinically studied form of glutathione that’s effective at raising and maintaining glutathione levels in the body.* Regular glutathione can be poorly absorbed, but Setria® provides superior absorption and longer-lasting effects.* 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 or while breastfeeding? While Glutathione is generally considered safe for most people, its use during pregnancy and while breastfeeding has not been extensively studied. It’s important to consult with a healthcare provider before taking Glutathione or any supplement during pregnancy or while breastfeeding. Does Glutathione contain any allergens? No. Glutathione is a natural supplement and is free from corn, dairy, eggs, soy, nuts, sugar, and yeast. Also, it’s vegan, gluten-free, non-GMO, and doesn’t contain artificial colors or flavors. Which other supplements would make this Glutathione work even better? For even greater benefits, it’s recommended to combine Glutathione with NeuroVite Plus Multivitamin and Neuro-C Vitamin C for enhanced immune function, antioxidant defense, and longevity.* [/wc_box] Make Glutathione Your Own Setria® Glutathione is clinically studied to elevate your glutathione levels more effectively than other glutathione supplements.* This powerful antioxidant works behind the scenes to detoxify your body, slow down the effects of aging, and give your immune system the boost it needs to keep you healthy and resilient.* With Setria® Glutathione, you can restore your body’s defenses and feel energized, strong, and youthful every day.* Try BrainMD’s Glutathione today! Note: As with any dietary supplement, be sure to consult with your healthcare practitioner before beginning any wellness regimen, especially if you’re currently taking any medications. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Sekhar RV, Patel SG, Guthikonda AP, et al. Deficient synthesis of glutathione underlies oxidative stress in aging and can be corrected by dietary cysteine and glycine supplementation. Am J Clin Nutr. 2011 Sep;94(3):847-53. doi: 10.3945/ajcn.110.003483. Epub 2011 Jul 27. PMID: 21795440; PMCID: PMC3155927. 2. Richie, J.P., Nichenametla, S., Neidig, W. et al. Randomized controlled trial of oral glutathione supplementation on body stores of glutathione. Eur J Nutr 54, 251–263 (2015). 3. Sastre, J., Pallardó, F.V. & Viña, J. Glutathione, oxidative stress and aging. AGE 19, 129–139 (1996).
Learn more
What is BPH and What Foods Can Help?
If you’re a middle-aged man, you might be making multiple trips to the bathroom each night. One common culprit of nightly urination (nocturia)¹ for many men is an enlarged prostate. But what exactly is the prostate, and why does it often become enlarged as men get older? Prostate Issues Found only in men, the prostate is a gland that sits just below the bladder and surrounds the urethra, which is the tube that carries urine out of the body. About the size of a walnut, the prostate’s main function is to produce seminal fluid. As a man ages, it’s common for his prostate to become enlarged due to hormonal changes, often leading to issues with urination. If left untreated, prostate problems can increase your risk of developing other conditions such as urinary tract infections, kidney damage, or BPH. What Is BPH? An enlarged prostate, or benign prostatic hyperplasia (BPH), occurs when the cells in the prostate gland multiply at an abnormal rate. Although the exact cause of BPH is unknown, there are several factors that can contribute to its development. Age is one of the biggest risk factors for developing an enlarged prostate. As men age, their testosterone levels may decrease while their estrogen levels can increase, leading to cell growth in the prostate gland. Family history also may play a role in creating prostate problems as genetics can influence a man’s likelihood of developing BPH. Other contributing factors include lifestyle choices such as smoking and excessive alcohol consumption. Being overweight or maintaining a sedentary lifestyle also may lead to an increased risk of getting BPH.² Additionally, medications used to treat high blood pressure, high blood sugar levels, and mood issues may worsen symptoms or cause urinary retention. Standard BPH Treatment Treatment for an enlarged prostate may vary depending on the severity of the condition. In mild cases, your doctor may simply monitor your symptoms and recommend lifestyle changes such as limiting fluids or avoiding caffeine and alcohol before bedtime. For moderate to severe cases, medication may be prescribed to help shrink the prostate gland or relax muscles in the bladder and prostate. Alpha-blockers, such as tamssulosin (Flomax) or terazosin (Hytrin), are commonly used to help relax the muscle fibers that tighten around the urethra. Other medications, like dutasteride (Avodart) and finasteride (Propecia), help block the hormones that can cause prostate enlargement. In cases where medication is ineffective, surgery, such as transurethral resection of the prostate (TURP),³ may be recommended. If the thought of taking medications or undergoing a medical procedure isn’t your first choice, there may be certain natural interventions that can help your situation. Making healthy lifestyle choices, such as exercising regularly and getting quality rest, may help reduce the chances of developing BPH and other prostate/urinary issues. In addition to these lifestyle measures, getting the right nutrients through diet and supplements can help support the prostate and relieve BPH symptoms. Here are just a few prostate-promoting nutrients you should consider getting via foods each day. 3 of the Best Foods to Help Relieve Symptoms of BPH [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Avocados Avocados offer both healthy fat and fiber, which can help support blood sugar levels and provide sustained energy. Much of an avocado’s fat is oleic acid, a monosaturated fat also present in olive oil, which may be responsible for some of its health benefits. Avocados are rich in beta-sitosterol,⁴ a plant-derived nutrient that may help reduce BPH issues. Though the effectiveness of beta-sitosterol supplements hasn’t been validated,⁵ eating foods rich in this plant sterol may help relieve BPH symptoms. These foods include: Pecans Pumpkin seeds Wheat germ Leafy Green Vegetables Dark, leafy greens are packed with nutrients that can help improve your health. They’re loaded with vitamins and minerals, and contain high levels of fiber which can help regulate digestion and elimination. Also, they’re low in carbohydrates, which makes them a great option for people with blood sugar issues. Some of the healthiest leafy greens are: Kale Spinach Swiss chard Collard greens Mustard greens Since they’re rich in antioxidants, introducing a variety of leafy greens into your diet may be an important step toward relieving BPH issues. Tomatoes There’s a reason for the tomato’s bright red coloring…it’s loaded with lycopene. This bright-colored carotenoid may help lower the risk of developing prostate issues and slow the progression of BPH.⁶ Other foods rich in lycopene are: Apricots Papaya Pink grapefruit Watermelon [/wc_box] Schedule Regular Check-ups An enlarged prostate is a common condition that affects many men as they age. Scheduling regular check-ups with your doctor is a smart way to maintain good prostate health. Men over 50 should discuss risk factors for developing prostate problems and get regular blood work, including a PSA test, if recommended by their doctor. Though BPH often can be addressed with lifestyle modifications, some cases may require additional steps to help manage the issue. Early detection and treatment can help relieve symptoms and prevent complications down the road, so don’t delay in reaching out to a trained medical professional if you’re having urinary or prostate problems. 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. References: 1. Cleveland Clinic. (n.d.). Nocturia: Causes, symptoms, diagnosis & treatment. Cleveland Clinic. Retrieved November 15, 2024, from https://my.clevelandclinic.org/health/diseases/14510-nocturia 2. Harvard Health Publishing. (n.d.). Prostate health. Harvard Medical School. Retrieved [Date you accessed the page], from https://www.health.harvard.edu/topics/prostate-health 3. Nall, R. (2016, December 19). Transurethral resection of the prostate (TURP). Healthline. Retrieved November 15, 2024, from https://www.healthline.com/health/transurethral-resection-of-the-prostate 4. Penugonda, K., & Lindshield, B. L. (2013). Fatty acid and phytosterol content of commercial saw palmetto supplements. Nutrients, 5(9), 3617–3633. https://doi.org/10.3390/nu5093617 5. Mayo Clinic Staff. (n.d.). Benign prostatic hyperplasia (BPH) – Diagnosis and treatment. Mayo Clinic. Retrieved November 15, 2024, from https://www.mayoclinic.org/diseases-conditions/benign-prostatic-hyperplasia/diagnosis-treatment/drc-20370093 6. Schwarz, S., Obermüller-Jevic, U. C., Hellmis, E., Koch, W., Jacobi, G., & Biesalski, H.-K. (2008). Lycopene inhibits disease progression in patients with benign prostate hyperplasia. The Journal of Nutrition, 138(1), 49–53. https://doi.org/10.1093/jn/138.1.49
Learn more
These Are the Best Ways to Boost Your Happiness Neurotransmitters
Do you ever feel emotional or irritable for no reason? What about feeling anxious or worried? Do you struggle with being unfocused? All these can be linked to neurotransmitter levels being out of whack. Proper neurotransmitter balance is absolutely essential for optimal brain function. (1) What Are the Happiness Neurotransmitters? Neurotransmitters are the chemical messengers released from neurons so that they can communicate to neighboring cells throughout your brain and body. While the exact number is not known, there are well over 100 neurotransmitters. (2) Here are the functions of three major "happiness neurotransmitters:" SEROTONIN Serotonin is known as the “don’t worry, be happy” soothing neurotransmitter. It plays multiple roles in the brain’s biochemistry including: Facilitating sustained and deep sleep (3) Maintaining a balanced mood (4) Boosting self-confidence and social engagement (5) Supporting a healthy appetite (6) Decreasing worries and concerns (7) Additionally, serotonin is associated with learning and memory. (8) Interestingly, although serotonin is manufactured in the brain, where it performs its primary functions, it is estimated that about 90% of our serotonin supply is found in the digestive tract and in blood platelets. (9) DOPAMINE Often called the “motivation molecule,” dopamine provides the drive and focus you need to be productive. Dopamine delivers a sense of satisfaction in our mind after accomplishing a task. It also is released when playing sports, learning something new, finishing a task or project, or getting the big promotion you wanted at work. (10) It is heavily involved with: Attention span (11) Focus (12) Follow-through (13) Motivation (14) Motor movements (15) The ability to experience pleasure (16) GAMMA-AMINOBUTYRIC ACID (GABA) GABA is an amino acid that also functions as a neurotransmitter that is considered the brain’s main “calming” neurotransmitter. It is essential for brain metabolism and works to decrease neuronal activity and inhibit nerve cells from excess firing. (17) Although GABA’s primary responsibility is to help regulate the activity of neurons, it is also very important for the maturation of new nerve cells (neurogenesis). (18) In addition, GABA has mild relaxation properties and can enhance mood and support sleep. (19) Better Brain Chemistry = Better Quality of Life Since your brain and life are inseparably linked, when your neurotransmitters are out of balance, you may experience difficulties in school, at work, at home, in relationships, or emotionally within yourself. The brain is constantly seeking to keep itself balanced through increasing or decreasing amounts of these substances. (20) NeuroLink BrainMD’s NeuroLink supports a diverse array of such key transmitters as adrenaline, dopamine, serotonin, GABA, and glutamate.* NeuroLink provides an exclusive blend of nutrients that can help you maintain a positive mood, keep your focus, and deal with stressful challenges by helping your neurotransmitters stay in balance.* NeuroLink delivers powerful brain-balancing ingredients: 5-HTP – In the brain, 5-HTP is readily converted to serotonin to help maintain mental and emotional well-being, reduce anxious feelings, and promote calm and relaxation.* GABA – This amino acid regulates excitability of nerve circuits in the brain and is considered the brain’s main calming neurotransmitter.* Taurine – Taurine, an amino acid that helps stabilize our nerve cell electrical activity, is known to enhance GABA’s calming effects.* Tyrosine – Tyrosine is required for the production of the neurotransmitter dopamine.* Having sufficient tyrosine in the brain promotes mental clarity in dealing with stress.* Here's what others are saying about NeuroLink: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] “NeuroLink helped me feel a better sense of well-being. Great product! It helped me feel more emotionally balanced, calmer dealing with stress and my mood is better.” - Shirley “No more feelings of 'fly off the handle' impatience and instant anger. Wow. Thank you. I got my life back.” - Paris [/wc_box] Mental strain can change your brain. NeuroLink can help change it back.* When your happiness neurotransmitters are balanced, you can think more clearly, feel happier, and experience greater well-being.* Let NeuroLink support balance in YOUR brain!* Now available in capsule and powder form. 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 NeuroLink 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. Young SN. How to increase serotonin in the human brain without drugs. J Psychiatry Neurosci. 2007;32(6):394-399. 2. Purves D, Augustine GJ, Fitzpatrick D, et al. Neuroscience. 5th edition. Sunderland (MA): Sinauer Associates; 2012. 3. Berger M, Gray JA, Roth BL. The expanded biology of serotonin. Annu Rev Med. 2009;60:355-366. 4. Meyer JH, McMain S, Kennedy SH, et al. Dysfunctional attitudes and serotonin synthesis in unmedicated depression. Am J Psychiatry. 2003;160(4):883-885. 5. Panksepp J. Affective neuroscience: The foundations of human and animal emotions. Oxford University Press; 1998. 6. Nemeroff CB. The neurobiology of depression. Sci Am. 1998;278(6):42-49. 7. Young SN. Serotonin’s role in anxiety. J Psychiatry Neurosci. 2007;32(6):394-399. 8. Dunlop BW, Nemeroff CB. The role of serotonin in mood disorders. Arch Gen Psychiatry. 2007;64(3):327-337. 9. Berger M, Gray JA, Roth BL. Serotonin in the gut and its systemic effects. Annu Rev Med. 2009;60:355-366. 10. Montague PR, Hyman SE, Cohen JD. Computational roles for dopamine in behavioural control. Nature. 2004;431(7010):760-767. 11. Grace AA. Dopamine system dysregulation by the hippocampus: implications for the pathophysiology and treatment of schizophrenia. Neuropharmacology. 2016;107:126-135. 12. Farrant M, Nusser Z. Variations on an inhibitory theme: phasic and tonic activation of GABA(A) receptors. Nat Rev Neurosci. 2005;6(3):215-229. 13. Panksepp J. The Foundations of Human Emotions. Oxford University Press; 1998. 14. Erickson KI, Gildengers AG, Butters MA. Physical activity and brain plasticity in late adulthood. Dialogues Clin Neurosci. 2013;15(1):99-108. 15. Maddock RJ, Buonocore MH. MR spectroscopic studies of the brain in psychiatric disorders. Curr Top Behav Neurosci. 2010;4:199-251. 16. Grace AA. The Role of Dopamine in Motivation. Neuropharmacology. 2016;107:126-135. 17. Farrant M, Nusser Z. GABA(A) Receptors and Brain Function. Nat Rev Neurosci. 2005;6(3):215-229. 18. Huang Y, Ferrell JE Jr. Ultrasensitivity in the Mitogen-Activated Protein Kinase Cascade. Proc Natl Acad Sci U S A. 1996;93(19):10078-10083. 19. Maddock RJ, Buonocore MH. The Role of GABA in the Brain. Curr Top Behav Neurosci. 2010;4:199-251. 20. Panksepp J. Neurotransmitter Balance and Emotional Well-being. Oxford University Press; 1998.
Learn more
Here Are Some of the Best Foods for Sleep
What keeps you up at night? The list of reasons why people miss out on a good night’s sleep is extensive. According to the Institute of Medicine (US) Committee on Sleep Medicine and Research, as many as 70 million Americans have ongoing sleep problems that interfere with their daily functioning.¹ High-quality sleep is essential to wellness. If you aren’t getting the recommended 7 to 9 hours of sleep each night,² you’re setting yourself up for a host of physical and mental issues. If you have problems falling asleep at night, a proper diet may help you achieve restful sleep. Here Are Some of the Top Foods That Can Help Improve Your Sleep Tryptophan-rich Foods The human brain naturally produces a soothing neurotransmitter called serotonin, mostly from the amino acid tryptophan that's derived from dietary proteins. Serotonin plays many important roles in the brain’s biochemistry and is intimately involved in maintaining an upbeat mood, boosting self-confidence, sustaining the body’s 24-hour circadian rhythms, and facilitating sustained and deep sleep. Very few foods contain premade serotonin, and once absorbed into the blood it can’t get across the blood-brain barrier. However, tryptophan from food proteins does get across this barrier, so it’s possible to support serotonin needs by eating foods that boost the brain’s tryptophan levels. Examples of foods rich in L-tryptophan are: Spirulina Seeds (especially pumpkin and chia) Squash Watermelon Grass-fed meats (beef, lamb, goat) Free-range poultry (chicken, turkey, duck) Wild-caught salmon and tuna Peas and beans (not canned) Tofu, tempeh, tahini, natto Edamame Eggs (especially the whites) Spinach Magnesium-rich Foods Magnesium is a mineral nutrient essential for over 300 enzymes and is fundamental to your health.³ Magnesium helps promote memory, positivity, and quality sleep. Some leafy-green vegetables, whole grains, nuts and beans are good magnesium foods, but dietary intake has declined by at least 40% in the last 4 decades due to changes in food harvesting and processing, water purification, and overall dietary habits. GABA-rich Foods The neurotransmitter most associated with calming effects in the brain is GABA (technically, Gamma-AminoButyric Acid). Clinical research suggests taking GABA by mouth can help cope with stress, improve mood, and generally have calming effects.⁴ Also, GABA has mild relaxation properties that can support a balanced mood and restful sleep. GABA is naturally found in many teas, such as black, green, and oolong teas. It also can be found in fermented foods including yogurt, kefir, and tempeh. Other foods that may contain GABA (or boost its production in the body) include fava, lentils, beans, nuts and seeds, fish, broccoli, spinach, and berries. Steer Clear of These Sleep Stealing Foods If you struggle with frequent changes in your mood and energy levels, it can be helpful to avoid certain foods and beverages that can trigger mood shifts or energy spikes that can prevent you from getting to sleep at night. Foods to Avoid for Better Sleep: Caffeine Alcohol Sugar Breads Pasta Potatoes White Rice As with any changes in diet, it’s important to introduce new foods gradually to allow your body to adjust to a new routine and ensure that you don’t have any food allergies. You may be amazed at the abundance of energy and the lifted moods these healthful foods can provide. Foods for Better Sleep Remember, fuel your brain with these key foods to reduce stress, improve mood, and increase your chances of getting a great night’s sleep! 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 sleep products and our full list of supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Centers for Disease Control and Prevention (US). (2003). Report to Congress on Mild Traumatic Brain Injury in the United States: Steps to Prevent a Serious Public Health Problem. National Center for Injury Prevention and Control. https://www.ncbi.nlm.nih.gov/books/NBK19960/ 2. Lozano, R., Fullman, N., Mumford, J. E., Knight, M., Barthelemy, C. M., Abbafati, C., ... & Murray, C. J. L. (2018). Measuring progress from 1990 to 2016 and projecting attainment to 2030 of the health-related Sustainable Development Goals for 195 countries and territories: A systematic analysis for the Global Burden of Disease Study 2016. The Lancet, 392(10159), 2091-2138. https://doi.org/10.1016/S0140-6736(18)32281-5 3. National Institutes of Health, Office of Dietary Supplements. (2022). Magnesium: Fact sheet for health professionals. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ 4. Cleveland Clinic. (2022, February 14). Gamma-aminobutyric acid (GABA): What it is, function & benefits. https://my.clevelandclinic.org/health/articles/22857-gamma-aminobutyric-acid-gaba
Learn more
Head Injury Symptoms – Know the Warning Signs and Best Treatments
There are nearly 3 million emergency room visits for head injuries in the U.S. annually.¹ On top of this, there are hundreds of thousands of unreported head injuries each year. Unfortunately, brain or head injuries that don’t result in a loss of consciousness often go unnoticed and are never treated. Even mild to moderate head injuries can significantly decrease brain function, which can have a far-reaching impact on a person’s life.² Basic Questions to Ask Yourself Since many people forget that they’ve had a head injury or trauma, even when asked several times by a family member or medical professional, it’s critical that you ask the right questions to help them remember. Here are a few basic questions to ask yourself. Have you ever: Played football, baseball, basketball, lacrosse, soccer, rugby, or hockey? Fallen out of a tree, down the stairs, off a horse, a bike or a skateboard, or crashed while skiing or snowboarding? Been in a motor vehicle accident (even a simple fender bender)? Been physically assaulted? Been hit directly in the head? Blacked out for a few seconds or seen stars? Felt dazed or confused for a minute? Head Injury Symptoms: Know the Warning Signs While some people display warning signs immediately following a head injury, others don’t develop symptoms until weeks or even months later.³ The result of this delay is that the underlying cause of the symptoms is often forgotten. Here are some of the most common head injury symptoms of mild to moderate head traumas: Cognitive changes – poor concentration, memory problems, learning issues, poor judgment and impulsivity, and difficulty putting thoughts into words. Physical complaints – dizziness, fatigue, headaches, visual disturbances, trouble sleeping, sensitivity to light and sound, poor balance. Psychosocial concerns – mood issues, anger outbursts, irritability, personality changes. Symptoms can last for hours, days, weeks, or longer. Ignoring your indicators and trying to “tough it out” with any brain injury may make symptoms worse. Whether you’ve suffered a minor or major hit to the head, implementing these 5 tips can help restore cognitive function: 5 of the Best Ways to Help Restore Cognitive Function 1. Detox with Water The fluids in your body transport waste products in and out of your cells, while your kidneys and liver flush those waste products and other toxins out of your body. This process can only work properly and efficiently if you remain well hydrated. Your brain is roughly 80% water, so avoid anything that dehydrates it. If you don’t drink enough water, you’re at an increased risk of developing kidney stones and experiencing urinary tract infections. Dehydration also can slow the healing process of your brain. 2. Boost Your Immunity Boost your immune system by taking antioxidants daily. Vitamin C is a versatile antioxidant and the most dollar-effective antitoxin you can purchase. Curcumin, which gives turmeric and curries their gold color, is also a powerful antioxidant. However, due to the labor-intensive process of extracting sufficient quantities of curcumin from the turmeric root, it’s recommended that you take a well-absorbed supplement daily to get the proper amount of curcumin you need. 3. MAX-imize Your Brain Health Many people who’ve experienced a head injury don’t know how to get help for their brain. One of the best ways to promote the healing process is with brain directed supplements and vitamins.* Fundamental to every vitamin regimen should be a powerful multivitamin, high-purity fish oil, and memory supporting supplement.* At BrainMD, we’re proud to recommend… Brain & Body Power MAX Brain & Body Power MAX is recommended for those who are interested in a truly powerful dietary supplement for their brains with added memory support.* It provides your brain and body with amino acids, vitamins, minerals, botanical extracts and neuro-nutrients – all at advanced levels.* This all-in-one supplement system makes it easy to stay healthy on the go with easy-to-carry packets for your purse or pocket.* Each convenient daily packet contains: 2 capsules of NeuroVite Plus Multivitamin, 2 gelcaps of Omega-3 Power, and 3 capsules of Brain & Memory Power Boost. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] NeuroVite Plus Multivitamin Fifty vitamins, minerals and plant extracts (all in their most active forms) combine to give you the clinically proven groundwork for your supplement regimen in NeuroVite Plus Multivitamin.* NeuroVite Plus is also the only way to get Dr. Amen’s proprietary Brain Boosting Blend of brain-supporting nutrients. Omega-3 Power Healthy brains and hearts require plenty of omega-3’s to operate at peak performance, and Omega-3 Power is an easy way to get them.* Each serving of Omega-3 Power provides 1,600 mg of EPA, DHA, and other omega-3s from ultra-purified, high-quality fish oil – roughly 5 times what you’d find in conventional brands.* Plus, the fish oil in Omega-3 Power undergoes the most advanced purification process in the supplement industry.* Brain & Memory Power Boost The bestselling, brain-boosting formula in Brain & Memory Power Boost can provide you with an all-star lineup of potent ingredients that support the brain’s energy, connectivity, and overall performance.* As brain directed nutrition, this product is grounded in solid and clinical science to support healthy brain and memory performance.* [/wc_box] 4. Eat Healthy Proper nutrition is essential to peak brain function. A healthy diet includes lean protein, fruits, vegetables, nuts and healthy fats such as olive oil. It’s recommended that you eat 9 servings of fruits and vegetables every day. To help with your meal planning, there are many healthy and delicious recipes in The Brain Warrior’s Way Cookbook. 5. Take it Easy From time to time, all of us need to recharge our batteries and self-care is a key to physical and mental health. If you’ve recently had a hit to the head, discontinue activities that could potentially reinjure your brain and give yourself sufficient time to heal. Always consult with a medical professional before engaging in physical activities that might put your brain at risk. 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 & Body Power 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. References: 1. Bai, N. (2018, October 17). With dangers of everyday concussions revealed, scientists race to find solutions. UC San Francisco. https://www.ucsf.edu/news/2018/10/412006/dangers-everyday-concussions-revealed-scientists-race-find-solutions 2. University of Oxford. (2023, January 31). Three or more concussions linked to worse brain function in later life. https://www.ox.ac.uk/news/2023-01-31-three-or-more-concussions-linked-worse-brain-function-later-life 3. Mayo Clinic. (2023). Concussion: Symptoms and causes. https://www.mayoclinic.org/diseases-conditions/concussion/symptoms-causes/syc-20355594
Learn more
"Fall Back" Basics: How to Increase Your Vitamin D This Winter Season!
We’re rapidly approaching the end of Daylight Saving Time (DST), when clocks will “fall back” an hour and give millions of Americans an extra 60 minutes of shut-eye. At least, in theory. In reality, many people don’t, or can’t, take advantage of the extra hour of sleep. They may see the bonus hour as a prime opportunity to binge-watch another episode of their favorite TV show. Or, they might have problems adjusting to the new sleep schedule and end up wasting the added time tossing and turning. The Internal Clock Even though we gain precious minutes of sleep, turning back time can disrupt our circadian rhythm, the internal clock that helps regulate our sleep. While the fall time change adds an hour to our day, our body may wake at the usual time, which will counter the supposed gain. We might also feel sleepy earlier in the evening, an hour before our regular bed time. It’s a phenomenon similar to jet lag – our internal clock isn’t in synch with the external clock on the wall or nightstand. Harvard Health¹ reported that it can take a week or more for our bodies to adjust to the time change. Even the relatively small 60-minute adjustment can have negative effects on the body, health and even traffic safety! Sadly, the fall time change can affect more than just our sleep... The Winter Blues Many people feel lethargic, fatigued, and moody during the cold, winter months. Some write off these signs and behaviors as just feeling down. Since many don’t believe they need to do anything about it, they don’t take proper care of themselves. As the weather changes, and your normal routine is thrown out of whack by the time change, your brain’s serotonin activity can decrease. As the brain neurotransmitter that plays a major role in outlook, the lowering of serotonin activity is often associated with low mood.² Also, since serotonin is the starting molecule for the brain’s pineal gland to produce melatonin, our main sleep hormone, changes in serotonin activity can rob us of quality sleep. Though falling back gives us an extra hour of sleep, the tradeoff is that the darker months can negatively affect our mood and sleep patterns. With less sunlight, it becomes increasingly important to get adequate levels of vitamin D during the winter months. Increase Your Vitamin D During the Winter Vitamin D, also referred to as the “sunshine vitamin,” is now known to be crucial for the brain’s functioning and maintenance. After it’s made in the skin as vitamin D3 (cholecalciferol), it becomes converted, first by the liver then by the kidneys, into a powerful hormone that regulates not only the brain but the heart, circulation, gut, liver, pancreas, immune system, and practically all our tissues. Among its many benefits, vitamin D3 promotes the actions of serotonin, dopamine, and other key brain neurotransmitters. Unfortunately, many Americans – even those who eat a good diet – are functionally vitamin D deficient. Though definitions of vitamin D deficiency can vary, experts agree that it has nearly reached epidemic status: one research study found that in the U.S., 70% of all adults and 67% of children, aged 1-11, don’t have adequate levels of vitamin D. Vitamin D deficiency has been associated with illness in winter, when the skin gets less sunshine and makes less vitamin D. In fact, vitamin D deficiency may be linked to many serious health concerns. Among these is that low levels of vitamin D have been associated with mood challenges³ and difficulties with sociability, attention, memory, stress and anxiousness. If you’re concerned that you or a family member aren’t getting enough vitamin D, you should consider supplementation. Vitamin D3 5000 IU BrainMD’s Vitamin D3 5000 provides sufficient vitamin D3 to raise your tissue levels into a healthy range within a short time period, while being completely safe to take long-term.* Clinical research has established that taking this safe dose of vitamin D3 daily works better than taking high doses every few weeks or getting a very high dose by injection.* Intensive clinical and scientific research continues to make incredible discoveries about this vitamin-hormone. Vitamin D3 is clearly established as having powerful and extremely versatile effects on health and well-being.* In recent decades, researchers have confirmed its favorable effects on healthy gene regulation, calcium metabolism, cell growth control, hormone balance, and coping with stressful challenges.* Vitamin D3 helps promote: healthy mood* immune response* cognitive function* cardiovascular health* muscle and bone strength* overall brain health* The current U.S. Daily Value recommendation is 600 IU for ages 1-70,⁴ but experts agree this is well below the physiological needs of most individuals and suggest 2,000-10,000 IU daily.* BrainMD’s Vitamin D3 5000 raises your levels on just one softgel a day.* If you typically have a hard time adjusting to the DST time switch, vitamin D3 can help you get into a new rhythm and beat the time change blues!* What Others Are Saying: "Winters are long and cold out here, this product really helped me get through this last one. I’ve had struggles with my mood during the long winters in Wisconsin. I must say, this last one was the easiest one yet! I have so many new things riding on my shoulders and yet I didn’t fall victim to the normal winter blues that I usually deal with. I will order it again this coming winter.” - Mark At BrainMD, we’re dedicated to providing the highest purity nutrients to support your brain health and overall well-being. For more information about our full list of supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: ¹Harvard Health Publishing. (2013, November 1). Daylight saving time: "Fall back" doesn't equal sleep gain. Harvard Health Blog. https://www.health.harvard.edu/blog/daylight-saving-time-fall-back-doesnt-equal-sleep-gain-201311012514 ²Cleveland Clinic. (n.d.). Serotonin: What is it, function & levels. Cleveland Clinic. Retrieved December 6, 2024, from https://my.clevelandclinic.org/health/articles/22572-serotonin ³Greenblatt, J. M. (2024, October 16). Mental health in the sun: The role of vitamin D deficiency in mental illness. Psychiatric Times. https://www.psychiatrictimes.com/view/mental-health-in-the-sun-the-role-of-vitamin-d-deficiency-in-mental-illness ⁴Mayo Clinic. (n.d.). Vitamin D. Mayo Clinic. Retrieved December 6, 2024, from https://www.mayoclinic.org/drugs-supplements-vitamin-d/art-20363792
Learn more
How to Calm Your Mind So You Can Achieve Restful Sleep
As many as 70 million Americans have ongoing sleep problems.¹ The list of reasons why people miss out on a good night’s sleep is extensive. So, what keeps you up at night? Do you tend to ruminate over mistakes, grievances or unfinished projects? Do you anticipate the worst and worry about every detail of your life…and the lives of your family and friends? Repetitive or automatic negative thoughts (ANTs), can take their toll on you mentally and prevent you from getting consistent and quality sleep. It’s easy to allow your mood or state of mind to rob you of adequate sleep. Here are a few tips for how to calm your mind so you can achieve restful sleep… 3 Easy, Natural Ways to Achieve Restful Sleep 1. Clear Your Head Before Bed Instead of going to bed worried or angry, try to settle emotional problems before going to sleep. Send a positive text, email, or write down an issue to deal with the next day. Once all matters have been resolved or tabled, forget about them. Clear your mind of stress so you can enter a relaxed state that can lead to peaceful sleep. 2. Breathe Deeply Deep, diaphragmatic breathing is an effective way to overcome stress and quiet your mind.² This simple relaxation method can be done anywhere, anytime. When you take shallow breaths, it reduces the amount of oxygen that reaches your brain cells and reduces your overall brain function. Taking deep breaths relaxes your muscles, relieves tension, and allows your brain to function better. 3. Use Sound Therapy Instead of being awakened by every noise you hear, try sound therapy. This type of therapy can induce a peaceful mood and lull you to sleep. Consider soothing nature sounds, wind chimes, a fan, or soft music. Studies have shown that slower classical music, or any music that has a slow tempo of 60 to 80 beats per minute, can help with sleep. If you share the room with someone who snores, try wearing ear plugs. Getting high-quality sleep is essential to wellness. If you have healthy habits, such as avoiding caffeine later in the day and getting regular exercise, but still have problems falling asleep, a scientifically formulated and safe dietary supplement that promotes restful sleep may give you the relief you need. If you have difficulties turning off your brain before bedtime, you might consider taking serotonin. What is Serotonin? Our brains produce a naturally soothing neurotransmitter called serotonin. Serotonin pathways encompass nearly every brain zone and play many important roles in the brain’s biochemistry and metabolism. Serotonin circuits are intimately involved in facilitating sustained and deep sleep, maintaining healthy mood and self-confidence, and for healthy hormone balance. This versatile neurotransmitter system even supports healthy appetite, blood sugar maintenance, utilization of stored fat for temperature regulation, and healthy liver function. Serotonin Mood Support Taking BrainMD’s Serotonin Mood Support helps increase the production of soothing brain waves, corrects stress-related nutritional deficiencies, and promotes relaxation that will enable good quality sleep.* It can help you handle the ups and downs of life with more composure.* 5 Key Ingredients of Serotonin Mood Support Vitamin B6 This water-soluble vitamin is essential for at least 100 enzymes that help the body utilize amino acids, fatty acids, and carbohydrates. It is essential for aiding the production of serotonin and other brain neurotransmitters. Vitamin B6 is also vital for early brain development and for supporting the body’s innate antioxidant defenses. This formula provides the two chemical forms of B6 that are most fully absorbed and utilized: pyridoxine as hydrochloride, and pyridoxal-5-phosphate.* Folate This formula contains the vitamin folate as methylfolate (MTHF or MethylTetraHydroFolate), which is the most active and easily utilized form of this vitamin.* Your body needs folate for numerous biochemical functions, such as making and repairing DNA, genes and chromosomes. The brain specifically requires MTHF to make neurotransmitters, to produce the myelin insulation of nerve cells, and to make the sleep hormone melatonin. Folate also helps the liver and other organs recycle the metabolic product homocysteine, to prevent it from building up to toxic levels. BrainMD uses methylfolate instead of folic acid, which does not occur in nature and requires the body to use enzymes that can be poorly functional due to mutations.* Vitamin B12 This vitamin is essential for the structural integrity of the brain and spinal cord, and for a variety of essential functions in our nerve cells. Methyl-B12 is fully activated B12 and is superior to cyano-B12 (cyano-cobalamin), which contains potentially harmful cyanide and is found in many multivitamins.* Vegetarians, vegans, smokers, people taking certain over-the-counter medications, and the elderly are at risk of vitamin B12 deficiency. Higher levels of B12 are linked to better control over mood, behavior, personality and mental clarity.* Satiereal® Saffron Satiereal® is a patented standardized concentrate of saffron, a traditional medicine used for a variety of applications in the Middle East, India, China, and Europe.* Saffron is the world’s most expensive spice and its standardized extracts are under intensive investigation for their mood-improving, anti-stress and cognitive benefits.* Saffron contains more than 50 substances that could be contributing to its powerful antioxidant, brain-protective, and considerable brain-enhancing actions, including actions on serotonin receptors as well as other neurotransmitter systems.* Many clinical trials have validated saffron’s mood benefits,³ others are positive against stress and anxiousness, still others have established its benefits for memory.* 5-HTP This metabolite is naturally made by neurons in the brain, and when taken as a supplement, promotes its own conversion to serotonin as needed. 5-HTP promotes calm, positive mood, relaxation and healthy sleep.* The 5-HTP included in Serotonin Mood Support was extracted from the African plant Griffonia simplicifolia. Serotonin Mood Support FAQ [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] How do I take Serotonin Mood Support? Take four capsules daily in divided doses with meals. Higher intakes may be beneficial, as recommended by a nutritionally informed physician. Is Serotonin Mood Support safe for long-term use? Yes, as long as you stay within the recommended dosage. If you wish to take higher doses than we recommend, discuss your reasons in advance with your nutritionally informed physician or other qualified healthcare professional. Can I take Serotonin Mood Support if I’m taking an antidepressant medication? BrainMD recommends you not use this product if you are currently taking antidepressant or monoamine oxidase inhibitor medications.* Can I take Serotonin Mood Support if I’m nursing or pregnant? Serotonin Mood Support is not recommended for use in women who are nursing or pregnant. [/wc_box] What Others Are Saying A Miracle “Serotonin Mood Support has been a miracle for me. My world is in color again, I’m happy, the noise in my brain is gone.” -J, verified customer A Supplement That Delivers “I can say without equivocation that this product makes a magnificent difference with respect to sleep issues, outlook, and general feelings of wellbeing.” -Faith, verified customer Achieve Restful Sleep Lifestyle habits such as daily exercise, consuming smart carbohydrates in moderation, and taking a dietary supplement like Serotonin Mood Support can work together to elevate mood, promote calm and help you achieve restful sleep. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Serotonin Mood Support 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: Institute of Medicine (US) Committee on Sleep Medicine and Research. (2006). Sleep disorders and sleep deprivation: An unmet public health problem. National Academies Press. https://pubmed.ncbi.nlm.nih.gov/20669438/ JBI Database of Systematic Reviews and Implementation Reports 17(9):p 1855-1876, September 2019. | DOI: 10.11124/JBISRIR-2017-003848 Hausenblas, H. A., Saha, D., Dubyak, P. J., & Anton, S. D. (2013). Saffron (Crocus sativus L.) and major depressive disorder: A meta-analysis of randomized clinical trials. Journal of Integrative Medicine, 11(6), 377–383. https://doi.org/10.3736/jintegrmed2013056
Learn more
Juicing 101: Here Are the Health Benefits and Downsides You Need to Know
In a world where green drinks and nutrient-dense smoothies are touted as health elixirs, it’s easy to get swept up in the wellness trend known as juicing. But before you stock up on kale and cucumbers, let’s explore whether juicing is truly a ticket to better health—or just another flash-in-the-pan fad. What is Juicing? Juicing is the process of extracting juice from fruits and vegetables. Typically, this is done with a specialized machine called a juicer or extractor, which separates the liquid from the pulp and fiber of the produce. The resulting juice is then consumed as a beverage or used in cooking and baking. Juicing has gained popularity in recent years as a way to increase fruit and vegetable intake and obtain their associated health benefits in an easily digestible form. Some people also use juicing to help detoxify or cleanse their bodies. Is Juicing Healthy? Juicing can be a healthy addition to your diet, offering a concentrated source of vitamins and minerals. Fresh juices are packed with nutrients that may support overall health. One major benefit is the easy absorption of these nutrients. Juicing fruits and vegetables can help your body access essential compounds more efficiently. Drinking juice might also boost hydration levels. Many fruits and vegetables have high water content, which may help you stay hydrated throughout the day. Another advantage is increased variety in your diet. Juicing makes it possible to consume different kinds of produce that you might not typically eat whole. This can lead to discovering new flavors while diversifying nutrient intake. Also, some people find juicing helpful for digestion. Certain enzymes present in raw fruits and veggies can support digestive health when consumed in liquid form. This can potentially enhance gut function over time. Potential Downsides of Juicing Juicing can be an enjoyable way to consume fruits and vegetables, but it isn’t without its drawbacks. One significant concern is the lack of fiber, which plays a crucial role in digestion and helps keep blood sugar levels steady. When you juice fruits and vegetables, much of the essential nutrients get left behind in the pulp. Another concern is the concentration of calories. A glass of juice may contain more calories than eating whole fruits or vegetables since it takes a lot of produce to make just one glass of juice. If consumed excessively, juicing can lead to unintended weight gain. Also, some commercial juices are loaded with added sugars or preservatives that can compromise their health benefits. Even homemade juices can become overly sweet if too many high sugar fruits are used. Juicing shouldn’t replace regular meals; doing so may lead to nutrient deficiencies over time since juices often lack protein and healthy fats necessary for balanced nutrition. How to Incorporate Juicing Into a Healthy Lifestyle Incorporating juicing into your routine can be an enjoyable way to shake up your healthy beverages. Start by adding a juice to your breakfast. A refreshing greens juice can help kickstart your day with essential vitamins and minerals. Consider swapping afternoon snacks for a nutrient-packed juice instead. This can keep you energized without the sluggish feeling that often follows munching on unhealthy snacks. Try experimenting with different flavors and combinations to keep things interesting. For optimal health, blend fruits, vegetables, or herbs based on what’s in season or what you enjoy. To add a social element, invite friends over for a juicing party. Share recipes and taste each other’s creations – it makes healthy eating fun! Also, be sure to listen to your body; if you’re experiencing periods of low energy, consider a revitalizing beetroot juice loaded with natural sugars and nitrates to help boost stamina. It’s important to balance juices with whole foods to ensure you’re getting the fiber and nutrients necessary for optimal health. Homemade vs Store-bought Juices When it comes to choosing between homemade and store-bought juices, several factors come into play. Homemade juices offer freshness and control over the ingredients. You can mix your favorite fruits and vegetables without preservatives or added sugars. On the other hand, store-bought options provide convenience. They’re ready to drink, making them a quick solution for busy lifestyles. However, many commercial juices undergo pasteurization, which may reduce some nutritional value. Cost is another consideration. Making juice at home can often save money in the long run, especially if you buy seasonal produce in bulk. Flavor also can vary significantly; homemade blends tend to taste fresher than their mass-produced counterparts, which might taste diluted or overly sweetened. Ultimately, it’s about personal preference and lifestyle choices when deciding between these two juicing options. Tips for Choosing the Right Ingredients for Your Juice Choosing the right ingredients for your juice can make all the difference when it comes to flavor and nutrition. Start with a variety of fruits and vegetables – eat the rainbow of colors like carrots, beets, and spinach. Next, consider seasonal produce. Fresh ingredients are often more flavorful and nutrient-dense. They also tend to be less expensive. Don’t forget about herbs! Adding fresh mint or basil can elevate your juicing game to a whole new level. Balance sweetness with acidity; combine apples or oranges with something tart like lemon or lime for a refreshing twist. The key is to experiment. Try to find combinations that excite your taste buds while maximizing health benefits. Find the Joy of Juicing Juicing can be a nutritious addition to your diet. However, relying solely on juices may lead to nutrient imbalances. Whole fruits and vegetables provide fiber, which helps support digestion and keeps you feeling full. Incorporating juicing into a balanced diet means using it as a complement rather than a replacement for solid foods. The right ingredients matter – opt for organic produce when possible and consider adding greens or proteins like nuts or seeds for extra nutrition. Juicing can be refreshing and nourishing if integrated thoughtfully into your daily routine. Be mindful of what works best for your body and enjoy the delicious flavors that fruits and vegetables can provide. Juice and enjoy! 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.
Learn more
What is MSG and Why You Should Avoid Food Additives
Many are aware of the dangers of having too much salt (sodium chloride) in their diet. Some may also know to steer clear of MSG (monosodium glutamate). However, it’s a good bet many people have no idea why. What is MSG? MSG is a crystalline powder that is white in appearance, like sugar or salt. MSG comes from the amino acid glutamate (or glutamic acid). Humans naturally produce glutamate, which is necessary for many of the body’s functions. Small amounts of glutamate are naturally present in a wide variety of foods, including mushrooms and tomatoes. Glutamate is needed to make proteins and is a major neurotransmitter in the brain. MSG is a manufactured combination of one (mono) sodium atom with glutamate. As a low-cost flavor enhancer, it often is added into broths, seasonings, canned soups, fast food, and processed meats and snacks. But the body has no ongoing need for dietary glutamate, and seasoning foods with MSG has been clearly documented to be a bad choice for your health and we need to avoid food additives whenever we can. A Short History of MSG MSG has been frowned upon by many in the health community for decades now. But this food additive wasn’t always viewed in such a negative light. In fact, when it was introduced in 1908, MSG was widely accepted and lauded as an inexpensive seasoning. MSG came to America in the mid-1930s. It was first introduced to consumers via canned soup, courtesy of large manufacturers such as the Campbell’s Soup Company. From 1930 to 1941, America purchased more MSG than every other country except for Japan and Taiwan. Though the Pearl Harbor attacks in 1941 slowed imports of MSG, it soon was introduced in packaged foods and certain restaurant cuisines. In 1958, the FDA’s GRAS (Generally Recognized As Safe) approval was given to MSG, a designation that has never been rescinded by the FDA despite growing concerns about the food additive. Curiously, even though the FDA recognizes MSG as being (generally) safe, it requires all foods containing MSG to list that fact on the label. By the 1960s, activism surrounding the environment and human health burgeoned in America, and MSG began to be targeted by product safety groups. In 1968, a letter from doctor Robert Ho Man Kwok, published in the New England Journal of Medicine¹ under the headline “Chinese-Restaurant Syndrome,” raised awareness of the potential negative effects of MSG. The MSG Controversy Concerns over the negative effects of MSG have grown since the 1960s. Some even consider the flavor enhancer to be a toxin. However, several double-blind studies have failed to definitively prove the hazards of ingesting MSG. Despite this, a growing number of people have reported common complaints after eating foods high in MSG. This “MSG symptom complex” (another name for the “Chinese Restaurant Syndrome”), includes: Skin flushing/burning sensation in the face and neck Headaches Profuse sweating Numbness or tingling sensation Nausea Weakness Chest pain, heart palpitations Though a great variety of animal studies implicate MSG in damage to the brain and other organs², at this point researchers haven’t been able to confirm a direct link between these complications of the MSG symptom complex and human MSG consumption. Since so much confusion and controversy surrounds this food additive, let’s take a closer look at the possible dangers of MSG and why we should avoid food additives altogether... 3 Reasons to Eliminate MSG & Avoid Food Additives in Your Diet [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Adverse Effects Some people have experienced adverse effects (listed above) when consuming MSG, especially in significant quantities, which seems to be around 3 grams or more per meal.³ Though it’s uncertain why the issues occur, some researchers believe that consuming an unnaturally high amount of glutamate from MSG can possibly cross the blood-brain barrier and have a toxic effect on the brain. The brain needs glutamate for its normal, healthy functioning, but it seems gram amounts of glutamate coming from dietary MSG can have undesirable biochemical effects there – and possibly in other organs. The added sodium coming from MSG also may not be good. Though sodium is essential for our health we normally get more than sufficient amounts from our daily diet. Caloric Intake Some evidence has found that MSG may help you feel full, which can aid in weight management. This can be an effective weight-loss tool in the case of low-calorie soups that can help you feel sated. However, other studies have found that instead of reducing caloric intake, MSG can actually increase it. As such, it’s recommended to exercise caution when consuming soup, especially canned or packaged varieties. Major Illness Some human studies have linked excessive MSG intake with weight gain and other serious weight-related issues. Other studies, some of which have been disputed, have found that MSG raised blood pressure and contributed to metabolic problems. From these conflicting outcomes, it’s clear that more human studies need to be conducted to properly determine if MSG is harmful to human health. [/wc_box] Reduce Your MSG Though the evidence doesn’t definitively support or condemn MSG, it’s a good idea to reduce or eliminate it from your diet. As with any food you eat, BrainMD recommends a commonsense approach. Always read labels and keep an eye out for products that contain MSG. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: Kwok, R. H. M. (1968). Chinese-restaurant syndrome. The New England Journal of Medicine, 278(14), 796. https://doi.org/10.1056/NEJM196804042781419 Shivasharan, B.D., Nagakannan, P., Thippeswamy, B.S. et al. Protective Effect of Calendula officinalis L. Flowers Against Monosodium Glutamate Induced Oxidative Stress and Excitotoxic Brain Damage in Rats. Ind J Clin Biochem 28, 292–298 (2013). https://doi.org/10.1007/s12291-012-0256-1 Yang, W. H., Drouin, M. A., Herbert, M., Mao, Y., & Karsh, J. (1997). The monosodium glutamate symptom complex: Assessment in a double-blind, placebo-controlled, randomized study. The Journal of Allergy and Clinical Immunology, 99(6), 757-762. https://doi.org/10.1016/S0091-6749(97)70137-0
Learn more
These Are the Age Ranges and Top Symptoms Of Menopause
One of the biggest physiological changes in a woman’s body is often referred to as the menopausal transition. This period occurs over months or years during which reproductive hormone levels – estrogen and progesterone – fluctuate and then drop, and the ovaries stop releasing eggs. A number of mental and physical symptoms can occur due to these hormonal changes. Here’s a general guide for menopause age ranges and symptoms, potential impacts on health, and what you can do to thrive while undergoing “the change.” What Is Menopause? Menopause happens gradually over time as a woman’s ovaries stop releasing eggs and female hormone production of estrogen and progesterone declines. (Menopause can also occur if a woman’s ovaries are damaged by certain illnesses or treatments, or if they’re surgically removed.) Natural menopause doesn’t happen quickly. It begins with the first signs and symptoms that the menopause transition has started (also called perimenopause). Perimenopause can begin months or years before a woman’s last menstrual period, and it has its own unique set of symptoms. Once a woman goes a full year without menstruation, she’s in menopause. From that moment on, she’s considered postmenopausal. With the increase of life expectancy, a woman may now live one-third of her life after menopause. When Does Menopause Happen? The International Menopause Society reports that the menopausal transition occurs between ages 45 and 55 for most women with the average age of menopause being 51. But plenty of women do enter menopause earlier and later, so don’t worry if you do. Early menopause occurs between 40 and 45 and late menopause between 55 and 60. There’s a small percentage of women (1-2%) who develop premature menopause before 40. Perimenopause, the transition period before menopause from when symptoms first appear, typically lasts 4 to 8 years. Symptoms gradually clear up after menopause occurs for most women, but not all. Unfortunately, some women may continue to experience symptoms for many years after menopause. What Are the Symptoms of Menopause? The first symptoms of menopause occur when estrogen and progesterone levels start to fluctuate. Also called early perimenopause, a woman will typically see changes in her menstrual flow and in the length of her cycle. If you’re in your 40s, keep an eye out for these types of changes. As perimenopause progresses and estrogen and progesterone levels begin to decline, more symptoms can appear. During late perimenopause, a woman may start missing periods until they finally stop altogether. Estrogen levels also plummet, usually about 6 months before menopause. That’s when a woman will commonly experience some of the classic symptoms of menopause such as hot flashes, vaginal dryness, and more. It sounds awful, and it can be. Know that there are real solutions for countering these symptoms. Here are the most common symptoms a woman may experience at any time during the menopausal transition: Sleep problems Irregular periods Mood changes Low libido Headaches and dizziness Vaginal dryness Pain during intercourse Night sweats Hot flashes Mental fog Fatigue Breast soreness Dry skin/acne Hair loss Joint pain and muscle tension Here Are Some of the Top Health Concerns of Menopause Profound health changes may occur when a woman’s ovaries stop releasing eggs and when their body gradually decreases the production of estrogen and progesterone. However, these concerns can be managed with lifestyle changes. Brain Health The loss of estrogen during the menopause transition can cause changes in your brain. Among the areas of the brain most affected are the prefrontal cortex, hippocampus, hypothalamus, and amygdala. These areas of the brain are involved with sleep regulation, learning, memory, and temperature regulation. This helps to explain symptoms such as increased worry, poor sleep, mental fog, memory lapses, and hot flashes. Heart Health Estrogen helps provide a protective effect against heart health issues in women. When estrogen levels decline dramatically during the menopausal transition, heart health concerns may increase among women. Severe vasomotor symptoms (such as night sweats and hot flashes) are also associated with increased risk of heart health problems, research shows. It’s recommended that perimenopausal women should have their cardiovascular health checked. Visceral Fat and Weight Related to heart health concerns, estrogen loss during menopause may cause weight gain. Greater visceral fat deposits and weight gain can cause inflammation in the body as well as increase the potential for health issues related to blood sugar, cellular health, and heart health. Mood Estrogen fluctuations can affect serotonin and GABA levels in the brain, making women more vulnerable to low mood and feelings of anxiousness. Bone Health Bone loss worsens as we age, and menopause may increase the rate at which bone loss occurs. It’s estimated that 20% of a woman’s bone loss may come during the menopausal transition. Roughly 1 in 10 women have bone loss issues worldwide. Vaginal and Urinary Tract Infections With declining estrogen, the pH balance can shift in and around the vagina and urinary tract, making infections more common. Loss of Libido As estrogen decreases, the vagina not only becomes dry, but the tissue becomes thinner and less elastic. This can make sex painful and less desirable. Other symptoms, such as low mood and weight gain, plus mid-life pressures (juggling work, kids, and elder parent care) can dramatically impact a woman’s mood and desire for sex. Guide for Menopause: What Can You Do? Thankfully, there’s a lot you can do to reduce symptoms and protect your health during the menopause transition. In fact, you can consider this as a time to step up your health game! Menopause specialist and author of The New Menopause, Dr. Mary Claire Haver, MD, OB/GYN, suggests 6 critical ways women can support their health and well-being through menopause and beyond: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Excellent Nutrition – Incorporate an anti-inflammatory, fiber-rich diet of healthy fats, leans meats, fruits and veggies, and whole grains – and limit refined carbohydrates and processed foods, as well as sugar. Regular Exercise – Get 150 minutes of aerobic exercise (walking, running, cycling, etc.) a week and practice resistance training four times a week. Hormone Therapy – This can be a game changer! Explore hormone therapy, nutritional supplements (i.e., omega-3s, vitamin D, magnesium, milk thistle, B vitamins, etc.), and other pharmacological options with your healthcare provider to help reduce menopausal symptoms and protect your health. Reduce Stress – Mindfulness, meditation, and breathing techniques are effective stress relievers. Practice them to bring cortisol levels down and help reduce some menopausal symptoms. Restful Sleep – Get 7-9 hours of restful sleep a night by using good sleep hygiene. Sleep is needed to keep cortisol levels, inflammation, and appetite in check. Community – Create or join a community of supportive people! We can’t go it alone. [/wc_box] Bottom line: There are many actions you can take to help navigate menopause and thrive. 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.
Learn more