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7 Ways to Help Your Kids Thrive While Staying at Home
It happens several times every school year. Brief periods when schools are closed. Summer break. Winter break. Other holidays. Snow days. And now you’re stuck at home with your kids—24/7! How can you avoid getting on each other’s nerves and turn school breaks into an opportunity for family growth? Try these simple strategies to help you—and your kids—get the most out of this time together. 7 Ways to Help Your Kids Thrive While Staying at Home 1. Get Moving At school, kids often have PE or play team sports. But without an organized athletics schedule, they may be tempted to curl up in their room with their phone. Getting active together with a fast-paced walk around the neighborhood or indoor exercise can help boost mood, decrease stress, and relieve feelings of anxiousness. According to a 2019 review of scientific research appearing in Current Sports Medicine Reports,¹ physical activity can be as effective as certain medications for mood. In part, this is because exercise can increase activity of the feel-good neurotransmitter serotonin in the brain. Another way to promote serotonin balance is with Serotonin Mood Support. 2. Start a Book Club at Home A great way to connect with your children is to select a book the whole family will read. Since mood issues are becoming more prevalent in our society, choose a book that can help you, and your kids, overcome worry and negativity. Great selections from BrainMD’s founder Dr. Daniel Amen include his bestselling book The End of Mental Illness and Stones of Remembrance. The latter is a quick read and contains inspirational Bible verses for when you feel worried, sad, or stressed. 3. Start a Journal Encourage your kids to express their thoughts, feelings, fears, and ANTs (automatic negative thoughts) in a journal. This is a great way to capture a record of this time in their life that they can look back at decades from now. As an added bonus, the act of writing down negative thoughts helps get them out of your head. Here's an effective exercise that can help you exterminate the ANTs that infest your mind. 4. Make Self-care a Priority Chances are, you and your kids have been too busy during the school year to dedicate much time to self-care. Now, with more time in your schedule, it’s a perfect opportunity to teach your children the importance of self-care. Beginning a meditation practice can be beneficial for cognitive function, stress reduction, and a better mood—all of which can help you cope with your kids being home during school breaks. Here are some meditation audios to help you get started. 5. Start a Group Project Making homemade outfits, decluttering your house, or doing a jigsaw puzzle—group projects can help everyone feel like they’re on the same team. If your family thrives on friendly competition, turn it into a contest. Give out prizes for: Who can make the most crafts in an hour? Who can get rid of the most stuff from their closet? Who gets the creativity award? 6. Set Personal Goals Encourage your child to think about what they want to do with the rest of their life. Be a good role model and show them how to set goals for their relationships, school, career, and health. This is a powerful exercise. When you tell your brain what you want, your brain can help you achieve it. Write your child's goals on a sheet of paper or use the One Page Miracle exercise. 7. Learn New Skills Since the brain is like a muscle – the more you use it, the stronger it gets.² Use school breaks to encourage your kids to try something new. Whether your child wants to play the guitar, study computer programming, or learn a new language, there are many online apps that can help. If you want your child to learn how to love and care for their brain, sign up for the Brain Thrive by 25 online course from Amen University. Help Teens & Young Adults Unlock Peak Brain Performance Is your kid or young adult struggling with focus, poor grades, low confidence, or mood swings? Brain Thrive by 25, developed by top brain experts Dr. Daniel Amen and Dr. Jesse Payne, delivers a powerful, science-based roadmap to optimize brain health during its most critical growth years. What you’ll gain: Clear guidance on how the developing brain controls attention, memory, mood, and resilience Tools to improve focus & learning, support emotional well‑being, and reduce stress Strategies to prevent damage from screens, toxins, and substances like alcohol or marijuana Nutrition and lifestyle plans that enhance sleep, mental clarity, and overall brain function Worksheets, labs, and slides perfect for teens, parents, and instructors to track progress Backed by studies showing significant boosts in self-esteem, decision-making, and reduced substance use, this course is ideal for families, educators, and anyone invested in a young person’s future. This course has been taught in all 50 states and has helped thousands of kids and young adults learn how to improve brain function and performance. Brain Thrive by 25 is also offered with 3 transferable undergraduate credits. Make the Most of Your Breaks We hope the above tips will help you motivate your kids, and maximize their time off, during school breaks. With these action steps in place, you'll be able to transform school breaks from something you dread into something the whole family can enjoy. You've got this! 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. Schuch, F. B., & Stubbs, B. (2019). The role of exercise in preventing and treating depression. Current Sports Medicine Reports, 18(8), 299–304. https://doi.org/10.1249/JSR.0000000000000620 2. Kidd, K. (2022, December 29). 6 tips to keep your brain healthy. Mayo Clinic Health System. https://www.mayoclinichealthsystem.org
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The Best Ways to Protect Your Kid’s Eyesight
Decades ago, parents cautioned their kids to sit at least ten feet away from the family television set. Today, kids of all ages spend hours a day staring at computer screens or portable devices that are only a few inches away from their faces. How times have changed. Dangers of Excessive Screen Time Ongoing research reveals that concerns over kids and screens are justified. According to a National Health Interview Survey conducted during July 2021 - December 2023, half (50.4%) of teenagers 12-17 had 4+ hours of daily screen time. Not surprisingly, 1 in 4 of those teens experienced mood issues.¹ Though parents tend to focus on the behavioral and psychological dangers of screen obsession, it's possible for them to overlook the actual physical damage that can occur when their kids stare at illuminated screens for hours on end. These physical complications may include poor posture, neck strain, exposure to blue light and nearsightedness. Whether using their cell phone, tablet, or laptop to play video games, interact on social media, or study for school assignments, kids today are being set up for a host of eye problems. Keeping an Eye on Vision Problems Prolonged screen sessions can create many eye-related issues including tired or dry eyes, blurred vision, and headaches. Spending too much time looking at screens also can cause digital eye strain. Some refer to this as computer vision syndrome,² a condition where extended screen time can cause visual stress. With our society’s ever-increasing dependence on technology, what can you do to protect your child’s eyes from the harmful effects of excessive screen time? Following these 5 simple tips can help reduce the adverse effects of digital eye strain… 5 Ways to Protect Your Child’s Vision from Harmful Screens 1. Take a Break Research demonstrates that taking breaks actually improves focus and efficiency. It also decreases the symptoms of digital eye strain. Train your child to practice the “20-20-20 Rule.” Every 20 minutes, have them take their eyes off the screen and look at something that’s at least 20 feet away for at least 20 seconds. This simple exercise can help realign eye muscles and reduce eye strain. Also, by switching their attention to something else for a brief period, they can return to their original task with renewed focus. 2. Blue Light Protection Due to the known potential of blue light to damage the retina of the eye and disrupt the body’s natural 24-hour circadian rhythm, awareness of its dangers, such as its relatively high intensity from LED screens, has increased over the past few years. It’s prudent to protect your child’s eyes from blue light, both from sunlight and digital devices. Polarized sunglasses can cut down on glare and blue light when your child is outside. For indoor wear, one suggested option is eyeglasses with a blue light filter in the lenses. As a precaution, make sure the tint doesn’t bother your child’s eyes before investing in blue light reduction lenses. 3. Tuck in Your Tech More and more, parents are limiting their kids’ TV or tablet time. Establish a time when all devices will be turned off for the remainder of the evening. Not only will this provide a break from calling, texting, browsing the internet and posting content on social media, it will also afford your family the opportunity to spend more quality time together. Additionally, it will give your kids’ eyes a well-earned rest after a long day of looking at screens. 4. Eye Exams When laying out your calendar, be sure to schedule annual eye exams for your kids. However, if at any time your child starts squinting or complaining about unfocused vision, headaches or other eye-related discomforts, make an appointment to see an optometrist as soon as possible. When it comes to your child’s eyesight, it’s always best to be proactive. 5. Nutritional Support Due to the dramatic amount of growth and development they experience, children need an ongoing generous daily allowance of vitamins and minerals. These nutrients are scientifically proven essential for our cells to work, and are critical for children's healthy growth, energy, vision, bone development, attention, learning, memory, and behavior. Failure to get enough of these nutrients leads to serious health problems, regardless of the child's age or stage of development. A great way to help your kids get the nutrients they need is with high-quality dietary supplements. At BrainMD, we offer a wide array of brain directed nutraceutical ingredients in supplements designed to assist kids in reaching their fullest potential. Two of these nutrients – lutein and zeaxanthin – are essential for coping with blue light and other vision stressors. Lutein and Zeaxanthin Lutein and zeaxanthin are essential for vision and eye health. These carotenoid nutrients are highly concentrated in the eyes and some zones of the brain. They're actively accumulated by the brain, and clinical findings suggest they are involved in memory and likely other cognitive brain functions. Lutein and zeaxanthin are the yellow-orange pigments of the retina, needed for the retina's electrical activity that translates into vision. They also protect the light-sensing cells of the retina against light damage – extremely important because light coming into the eye carries high energy that can kill these cells. They are also essential for efficient glare discrimination. Lutein and zeaxanthin are practically vitamins, since the body can’t make them and we must get them from our diet. They are mostly present in leafy-green and yellow-red vegetables; surveys indicate many people aren’t getting enough of these nutrients from their foods. Sadly, very few multiples provide lutein and zeaxanthin. To ensure your kids get the eye-strengthening support they need daily, consider having them take the multivitamin that has generous amounts of lutein and zeaxanthin… Kids’ NeuroVite Multivitamin Chewables BrainMD’s Kids’ NeuroVite Multivitamin Chewables was designed to bridge the nutrition gap in the modern diet and remove the guesswork from which multiple vitamin-mineral supplement is best for your children.* Kids’ NeuroVite provides the vitamins and minerals that are needed for healthy minds and active bodies.* With our intense on purity, optimal absorption, and utilization, we selected the nutrient ingredients best documented for kids’ safety and overall health.* This science-based formulation provides generous amounts of nutrients to support brain and body maturation during your child’s formative years.* Kids’ NeuroVite provides ultra-pure, brain directed ingredients that help: make energy (magnesium, the B vitamins, iodine)* process sugars from the diet (chromium, B vitamins)* ensure the brain’s maturation (methylfolate, methyl-vitamin B12, vitamin D, choline)* promote healthy immunity (the B vitamins, vitamin C, zinc, selenium)* protect against toxins (vitamins A, C and E, zinc, copper, manganese, molybdenum, hesperidin)* support the electrical activity of the retina and the brain (lutein, zeaxanthin)* provide a foundation for bones, skin and other organs (vitamins D and K, calcium, silicon, boron)* Kids’ NeuroVite surpasses other conventional brands in both the quality and quantity of its ingredients.* Kids’ NeuroVite has nearly 3 times more ingredients than the average kids’ vitamin.* Its diverse set of over 50 nutrients makes it the best multiple vitamin-mineral supplement to keep kids healthy and give you peace of mind.* Your child will love the taste of the orange-flavored chewables, which are free from sugar, dairy, gluten, corn, eggs, soy, nuts, and artificial colorings or flavorings.* Implementing these tips can help protect your child’s eyesight.* Try Kids’ NeuroVite Multivitamin Chewables today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Zablotsky, B., Arockiaraj, B., Haile, G., & Ng, A. E. (2024, October). Daily screen time among teenagers: United States, July 2021–December 2023 (NCHS Data Brief No. 513). National Center for Health Statistics. https://doi.org/10.15620/cdc/168509 2. Loh, K. Y., & Redd, S. C. (2008). Understanding and preventing computer vision syndrome. Malaysian Family Physician, 3(3), 128–130. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4170366
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7 Types of ADD: Know the Different Types and What Can Help
Attention Deficit Disorder (ADD)* is a common cognitive and behavioral condition that afflicts many kids and adults in our society. How Do Attention Issues Affect Kids & Adults? ADD and Kids ADD is one of the most prevalent childhood developmental problems. Also known as attention deficit hyperactivity disorder (ADHD)*, ADD is a neurodevelopmental disorder marked by pervasive problems with attention, and in many cases, impulsive and hyperactive behavior as well. These often lead to a range of behavioral issues that can cause significant challenges in school and interfere with social development and peer interactions. Though cases continue to rise, ADD remains one of the most misunderstood and incorrectly treated cognitive and behavioral conditions today. ADD and Adults In many cases, the condition doesn’t end in childhood and can fly under the radar in adults who were never diagnosed by a healthcare professional in childhood. Approximately 60% of those diagnosed with ADD in childhood¹ will continue to have issues that affect their functioning as adults. Lifelong Impact of ADD When left untreated or unmanaged, ADD can have a detrimental effect on all areas of life throughout a person’s life, such as social connections, romantic relationships, and career and academic success. Younger children with ADD can struggle with social interactions and may instigate conflicts with their peers. Research² shows that younger children diagnosed with ADD may find it difficult to regulate their emotions, especially anger, and can have greater challenges coping with frustration than their peers. Teens with ADD are at a higher risk for substance abuse and other risky behaviors, like unintended pregnancies and unsafe driving. A 2016 study³ published in JAMA Psychiatry noted that adults with ADHD may have a harder time functioning in daily life, have higher levels of anxiousness, and have a higher dependence on illicit drugs. So, now that we’ve seen how ADD can affect people of all ages, let’s look at some of the common signs of the condition. Core Symptoms of ADD Here are just a few of the core symptoms of ADD: A short attention span for regular, routine, everyday tasks (homework, chores, etc.) Distractibility Organization problems (like having a messy room, always running late, etc.) Procrastination Forgetfulness Problems with follow-through Poor impulse control (saying or doing something before thinking it through) If you think you have ADD/ADHD, the first step in addressing your concerns is to consult with a doctor. They can help determine if you meet the clinical criteria for ADD/ADHD, and offer guidance and possible treatment recommendations. The Good News About ADD Symptoms of ADD can vary from person to person and include a range of types. Using breakthrough diagnostic techniques, Dr. Daniel Amen has discovered that there are 7 distinct types of ADD. Knowing your type can reduce stigma by helping you understand how your unique brain works. What You Need to Know About the 7 Types of ADD (for Kids & Adults) These are the identifying characteristics of the 7 types of ADD: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Type 1 Classic ADD (ADHD) This first type of ADD is usually evident early in life. As babies, they tend to be colicky, active, and wiggly. As children, they tend to be restless, noisy, talkative, impulsive, and demanding. Their hyperactivity and conflict-driven behavior tends to get everyone’s attention. Classic ADD is often called ADHD, with an emphasis on the hyperactive behavior trait, but many of the ADD types aren’t hyperactive. Parents of these kids are often tired, overwhelmed, and even embarrassed by the behavior of their non-stop and hard-to-control children. Classic ADD tends to be more frequently seen in boys. Even as adults, those with this type of ADD tend to have a great deal of energy and a preference for physical activity rather than a sedentary lifestyle. Type 2 Inattentive ADD Inattentive ADD is the second most common type of ADD. Those suffering with this type are usually quiet, introverted, and appear to daydream a lot. They may be labeled as unmotivated, slow, or lazy. Inattentive ADD is common but is often missed because children with this type tend to have fewer behavioral problems. They don’t draw negative attention to themselves as do those with Classic ADD. Inattentive ADD is the perfect example of why the general term ADHD doesn’t fit all ADD types. If clinicians and parents only look for signs of hyperactivity, those with this type, which typically don’t have the hyperactive trait, may be left untreated and go on living life below their true potential. Type 3 Overfocused ADD To have proper focus, it’s necessary to be able to shift your attention as needed. People suffering with Overfocused ADD may have difficulty shifting their attention; they can become hyper-focused on certain things while tuning out everything else. These folks tend to get stuck or locked into negative thought patterns and behaviors. This type of ADD is often found in substance abusers as well as the children and grandchildren of alcoholics. Type 4 Temporal Lobe ADD People with this type of ADD have the hallmark features of ADD plus symptoms associated with temporal lobe problems, such as issues with learning, memory, mood instability, aggression, temper outbursts, and sometimes even violence. It’s common to see this type of ADD in people who’ve suffered a head injury. Type 5 Limbic ADD In this type, the prefrontal cortex is underactive during concentration while the deep limbic area – which sets your emotional tone, controlling how happy or sad you are – is overactive. Overactivity in the deep limbic area is often associated with low mood. Type 6 Ring of Fire ADD Ring of Fire ADD has an overall hyperactive brain activity, which is a stark contrast to the other 7 types of ADD. When seen on a SPECT scan, there’s a ring of hyperactivity around the brain, hence the term “Ring of Fire.” Those with this type tend to have difficulty “turning off” their brains and typically feel overwhelmed with thoughts and emotions. This type tends to get much worse on stimulant medications alone. Type 7 Anxious ADD With Anxious ADD, there’s low activity in the prefrontal cortex while there’s overactivity in the basal ganglia, which sets the body’s “idle speed.” The ADD symptoms in people suffering with this type tend to be magnified by their feelings of anxiousness. Treatment for people with Anxious ADD often includes both calming and stimulating the brain. [/wc_box] Note: It’s important to know that some of the symptoms of ADD/ADHD overlap with those of other mental health conditions, and, as such, the underlying cause and appropriate treatment for each type may be completely different. Get to Know Your Brain In a Whole New Way! Like many other mental health conditions, ADD isn’t just a single, simple issue, and treatment shouldn’t be a one-size-fits-all solution. Each of the 7 types of ADD requires a different treatment plan. What works for one person with ADD may not work for another – or could even make the symptoms worse! If you think you or a loved one may have ADD/ADHD, be sure to consult your healthcare practitioner or download the free Getting to Know the 7 ADD Types eBook from Amen Clinics to learn more. 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. Harpin, V. A. (2005). The effect of ADHD on the life of an individual, their family, and community from preschool to adult life. Archives of Disease in Childhood, 90(suppl 1), i2-i7. https://doi.org/10.1136/adc.2004.059006 2. Wehmeier, P. M., Schacht, A., & Barkley, R. A. (2010). Social and emotional impairment in children and adolescents with ADHD and the impact on quality of life. Journal of Adolescent Health, 46(3), 209-217. https://doi.org/10.1016/j.jadohealth.2009.09.009 3. Agnew-Blais JC, Polanczyk GV, Danese A, Wertz J, Moffitt TE, Arseneault L. Evaluation of the Persistence, Remission, and Emergence of Attention-Deficit/Hyperactivity Disorder in Young Adulthood. JAMA Psychiatry. 2016;73(7):713–720. doi:10.1001/jamapsychiatry.2016.0465
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Rest Easy: This Is THE Sleep Supplement for Kids!
Does your child get enough sleep each night? If not, they could be developing a serious sleep issue. Sleep Deprivation Sleep deprivation has reached epidemic proportions. According to the authoritative Institute of Medicine (US) Committee on Sleep Medicine and Research, as many as 70 million Americans have ongoing sleep problems¹ that interfere with their daily routines. The recommended daily sleep duration for adults is 7 to 8 hours, and children need more. The Committee reported that 5-year-olds may need 11 hours, and adolescents 9 to 10 hours. Yet, adolescents average fewer than 8 hours, and over a quarter of high school students can be sleep-deprived. Losing sleep has been associated with: Lower overall blood flow to the brain Negative effects on cognition, mood, and memory Greater appetite linked to increases of the hunger hormone ghrelin Loss of focus and willpower Mood issues and occasional anxiety Top Sleep Stealers & Sleep Promoters Sleep Stealers The list of reasons why your child might be missing out on a good night’s sleep is extensive. Unfortunately, sleep issues are only getting worse with the prevalence of devices, energy drinks, and video games. One common sleep stealer is caffeine. Too much caffeine from coffee, tea, chocolate, or energy drinks, can disrupt sleep. This is especially true when those foods and beverages are consumed later in the afternoon or evening. Believe it or not, your child’s room can be a sleep stealer. Is the room too hot/cold? Is there too much noise outside or inside the room? Is there too much light coming from outside or inside the room? Another sleep disrupter is medications. Many over the counter (OTC) medications can disturb sleep. These include asthma medications, antihistamines, cough medicines, anticonvulsants, NSAIDs (nonsteroidal anti-inflammatories), and stimulants (such as Adderall or Concerta). Before purchasing an OTC medication, be sure to ask the pharmacist whether it can affect your child’s – or your own – sleep. Sleep Promoters Having your child avoid caffeine and excessive screen time is a good place to start, but there are many other things you can do to improve their sleep. To help your child achieve consistent sleep, make sure they get to bed at the same time each night and wake up at the same time in the morning, including on weekends. Maintaining a regular sleep schedule can help your child feel more rested and ready to face the day. Consider making your child’s bedroom tech-free in the evenings. Remove all electronics from their bedroom and turn off all devices at least an hour before bedtime. Creating a relaxing environment, free from the distractions of the outside world, can help your child enter a restful state. If your child has problems falling asleep, a safe, scientifically formulated dietary supplement may help them achieve restful sleep. Here are some key ingredients to look for in a sleep supplement for kids. 2 Gentle & Natural Ingredients to Help Your Child Get Quality Sleep Melatonin Melatonin is our main sleep hormone. Melatonin is central to all the body’s mechanisms for promoting restful sleep and healthy sleep patterns. It’s made and released from the brain during the night to naturally regulate the body’s 24-hour circadian rhythms and sleep/wake cycle. Recent advances in our understanding of melatonin indicate that for many people, a very low dose – slightly more than one milligram – works better than the previously used doses of several milligrams. That means many sleep supplements offer significantly higher doses of melatonin than required to achieve and maintain restful sleep. Some children require more melatonin, so you may need to gradually increase your child’s dose until they get to sleep within a reasonable 30- to 60-minute period. Magnesium Sometimes called the relaxation mineral, magnesium is fundamental to our health. Sadly, about half of all Americans aren’t getting enough of it.² Magnesium is essential for our cells to make their vital life energy, for the brain to function normally, and for the entire body to be healthy. It plays important roles in muscle relaxation, calming of racing thoughts, and in promoting overall sleep quality. Magnesium is also required for our muscles to maintain healthy tone: for the heart muscle to contract and relax in rhythm, for the voluntary muscles (legs, arms, back, facial) to work without cramping, and for the involuntary muscles to manage the digestive system and other internal organs. Having enough magnesium is essential to maintaining and renewing all these muscles during sleeping and waking hours. BrainMD offers a natural sleep supplement for kids (and adults) that contains effective doses of melatonin, magnesium, and many other sleep-promoting ingredients… Put Me To Sleep Naturally Put Me To Sleep Naturally is based on the most recent nutraceutical research on sleep onset, duration, and quality.* Put Me To Sleep includes six potent ingredients that work synergistically to help relax the mind and body in preparation for sleep: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Melatonin – the master hormone for regulating the body’s sleep cycle, effective for improving sleep when taken by mouth* GABA – the brain’s major calming neurotransmitter that balances excitation versus inhibition and helps new nerve cells develop and mature* Magnesium – this essential mineral is vital for brain activity during sleep, protects the brain circuits against overload, and helps bring on sleep and improve sleep quality* Vitamin B6 – vitamin B6 is crucial for the enzymes that produce melatonin, as well as for GABA, serotonin, and other sleep-related brain neurotransmitters* 5-HTP – a starting molecule natural to the brain and important to produce not just serotonin, a regulatory neurotransmitter that enables quality sleep, but also melatonin* L-Theanine – a unique green tea amino acid and natural relaxant, l-theanine can improve time to fall asleep, sleep duration, and sleep quality in children and adults* [/wc_box] With a broad range of beneficial actions, these ingredients are carefully combined in Put Me To Sleep to promote recovery from daily stress, calm and relaxation, and fully restful sleep.* Can Children Take It? Yes! Children can be started at 1 tablet per 40 pounds of body weight. Kids who have difficulties with attention, behavior, and social communication, can be increased to 4 tablets per day or more, as recommended by a nutritionally-informed physician.* This supplement was made in chewable tablets to ensure great taste and fast action. Its effects should be felt in just minutes – 1 hour maximum.* Natural Sleep Supplement for Kids If your child has difficulties falling or staying asleep, this natural sleep supplement for kids can help them achieve deep, sustained, and restorative sleep.* Get Put Me To Sleep today so your child can sleep well tonight!* At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about Put Me To Sleep Naturally 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. [wc_button type="primary" url="/supplements/sleep" title="Shop Sleep Supplements" target="blank" url_rel="" icon_left="" icon_right="" position="center" class=""]SHOP SLEEP SUPPLEMENTS[/wc_button] References: Colten, H. R., & Altevogt, B. M. (Eds.). (2006). Sleep disorders and sleep deprivation: An unmet public health problem. National Academies Press. https://doi.org/10.17226/11617 Rosanoff, A., Weaver, C. M., & Rude, R. K. (2012). Suboptimal magnesium status in the United States: Are the health consequences underestimated? Nutritional Reviews, 70(3), 153-164. https://doi.org/10.1111/j.1753-4887.2011.00465.x
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What Are Some of the Best Money-saving Tips?
With prices increasing for nearly everything, many people are looking for ways to cut costs. Perhaps you’ve already taken some steps to reduce your expenses, such as buying in bulk or getting rid of cable. Or maybe you need some help with generating cost-saving ideas. Either way, here are just a few of the many money-saving tips you can try… Money-saving Tips to Help You Cut Costs! Know Your Spending Limit Financial worries are one of the biggest causes of stress in life.¹ Falling behind on payments, or incurring added debt, can exacerbate the stress you’re already feeling. Make a realistic budget based on how much you spend each month on food, gas, rent, bills, healthcare, etc. Determine how much you can spend and how much you should save. If finances are a “hot potato” issue in your relationship, consider consulting with a financial advisor. Pack Your Lunch Though going out for lunch may be far more appealing than brown bagging it, there may be significant cost savings to choosing the latter over the former. Also, packing healthy items in a sack lunch is likely to contain fewer calories, especially if the lunch crowd at your work likes to frequent fast food restaurants. A great way to enliven your lunches is to replace the standard sandwich and chips with a mixed greens salad topped with broccoli sprouts, goji berries, pumpkin seeds, and chicken breast, or a wild salmon salad with purple cabbage, jicama, and red bell pepper slices. Also, using meal prep techniques is a great way to eat healthy while saving time and money. Take a Staycation Rather than shelling out hundreds (or even thousands) of dollars on airline tickets, hotel reservations and tourist-trap excursions or entertainment, consider taking a staycation. This may involve taking a day trip to a nearby destination, or simply getting outside for a walk on the beach or a local hike if the weather is nice. If you’re looking for a stress-free option, just take a picnic lunch to a public park. You might be surprised at how many activities you can find that cost little to nothing…like enjoying a beautiful sunset. The saying is often true: “the best things in life are free.” Quit Smoking Cigarettes are among the most toxic substances known to humans. According to the American Lung Association, as cigarettes burn, they create about 7,000 chemicals,² many of which are poisonous. If you’ve become dependent on cigarettes to manage mood or stress, your health, as well as your hard-earned cash, is literally going up in smoke. If you smoke more than a pack a day, you’re likely spending thousands of dollars a year on cigarettes. Though breaking the habit can be extremely difficult, quitting smoking can be one of the best long-term investments in your physical and financial health. Weather-proof Your Home If you live in an area where the weather is harsh during the winter months, insulating, weather stripping, and caulking your house are all great ways to keep the cold air out and the warm air in. Sealing gaps around doors and windows can make your home feel warmer and may help you save on energy bills. Another good idea is to go from room to room in your house and evaluate what you can do to increase heat and reduce costs. Consider investing in heavy drapes and curtains to keep the warmth in. Set your thermostat to 68°F while you’re awake, and between 60-65°F when you go to sleep at night; if needed, use extra blankets or battery powered space heaters to stay warm. Get Your Kids Involved Teaching your kids how to save money can have life-long benefits. Plus, saving money can be a lot of fun, especially when you do it together as a family. Some examples: Make homemade holiday or birthday cards Inspect your pantry and fridge before shopping for groceries Enlist the help of your kids in cutting out coupons Collect coins in a jar for a family outing Teach your kids how to price compare online Adopt the envelope system to teach your kids how to save and invest Set savings goals and incentives (like a matching offer) for saving money These are just a few money-saving tips that include the entire family. Don't forget to ask you kids for ideas...they may come up with simple and fun ways to save. Discounts on Entertainment Entertainment and dining can be expensive, but there are ways to mitigate these costs. Whether you’re purchasing movie or concert tickets or visiting a zoo or amusement park, always check to see if they offer discounts for seniors, students, and military members, if any of those apply to you. Mark your calendar with free days at museums and national parks so you don’t forget them. Also, keep an eye out for deals on Groupon or purchase an Entertainment coupon membership online to save money on local entertainment and restaurants. Save On Supplements In a society where eating fast or processed food, consuming massive amounts of sugar, skimping on sleep, drinking too much caffeine and/or alcohol and not enough water, and consistently passing up on exercise has become the norm, supplements aren’t just a good idea, they’re critical to supporting and optimizing your health.³ Unfortunately, supplements can be expensive, especially those that contain quality ingredients. So, how can you get quality supplements at an affordable cost? Of all the money-saving tips listed above, we've saved the best for last... 2 Ways to Save on BrainMD Supplements Free Trials We understand it can be tricky to decide which supplement is right for you without trying it first. That’s why we offer Free Trials for 7 of our ultra-pure, high-quality supplements. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Brain & Body Power Daily packets containing multivitamins, omega-3 softgels, and a natural memory booster Brain & Memory Power Boost An advanced memory formula that boosts mental connectivity, sharpness, and sustained focus Focus & Energy Heighten mental clarity with clean, crash-free energy Happy Saffron Plus The happiness superherb with curcumin and zinc Neuro-C Vitamin C Liquid liposomal vitamin C for advanced brain and immune defense Put Me To Sleep Naturally Bite-sized support for optimal sleep Serotonin Mood Support Promotes positive mood and emotional balance [/wc_box] How It Works Step 1 – Select your FREE trial (just pay shipping) and get signed up today! Step 2 – Your free trial will arrive at your door with everything you need to begin boosting your brain health. Step 3 – After 14 days, you’ll automatically be enrolled in our VIP supplement subscription. You can adjust or cancel your subscription at any time – no questions asked. For more details regarding this offer or to begin your Free Trial today, click here. Subscription Delivery Service BrainMD offers a “set it and forget it” option so you never have to run out of your favorite supplements. Our subscription delivery service is available for most BrainMD supplements. How It Works First, select the supplement/s that you want delivered to your door each month. Then, pick the subscription option that works best for you: 1 bottle every month (15% savings) 3 bottles every 3 months (20% savings) 6 bottles every 6 months (25% savings) You may adjust, pause, or cancel your subscription at any time and for any reason. For more details regarding the subscription delivery service or to sign up today, click here. Start Saving Today One of the hardest parts of saving money is taking the first step. Hopefully these money-saving tips will help you get started with your short- and long-term savings goals. If you’ve had success with these, or other, saving strategies, feel free to share your insights in the comment section. 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. Ryu, S., & Fan, L. (2022). The relationship between financial worries and psychological distress among U.S. adults. Journal of Family and Economic Issues, 44(1), 16–33.https://doi.org/10.1007/s10834-022-09820-9 2. American Lung Association. (n.d.). What's in a cigarette? American Lung Association. https://www.lung.org/quit-smoking/smoking-facts/whats-in-a-cigarette 3. Rautiainen, S., Manson, J. E., Lichtenstein, A. H., & Sesso, H. D. (2016). Dietary supplements and disease prevention: A global overview. Nature Reviews Endocrinology, 12(7), 407–420. https://doi.org/10.1038/nrendo.2016.54
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Unlocking the Hidden Superpowers of Omega-3s: Why Every Kid Needs a Daily Dose
If you’re searching for ways to give your child’s brain the support it needs for optimal development, look no further than omega-3s. Keep reading to learn how these essential fatty acids can be gamechangers for your little ones! What Are Omega-3s? Omega-3 fatty acids are essential nutrients that play a crucial role in promoting healthy brain function in adults and children. These polyunsaturated fats are necessary for the proper functioning and development of the brain and are believed to have various cognitive benefits. In recent years, there’s been increasing interest in the potential impact of omega-3s on brain health in children. Types of Omega-3s There are three main types of omega-3s: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is considered an essential fatty acid, meaning it isn’t produced by the body and must be obtained through diet or supplements. EPA and DHA can be synthesized from ALA, but it’s often inefficiently utilized in the body. That’s why consuming foods rich in EPA and DHA is recommended. Omega-3s and Brain Development The first few years of life are critical for a child’s brain development; this period is known as the “critical window.” During this time, the brain is rapidly growing and forming connections between neurons, which are essential for learning, memory, and overall cognitive function. Proper nutrition during this period is crucial for supporting healthy brain development. Studies have shown that omega-3s play a significant role in brain health and cognitive development in children. EPA and DHA are found in high concentrations in the brain and may help improve brain function, including better memory, attention span, and problem-solving skills. These fatty acids also have anti-inflammatory properties that may help reduce inflammation in the brain. Here’s a closer look at a few of the numerous benefits of omega-3s for young brains. 7 of the Top Health Benefits of Omega-3s for Kids 1. Enhances Brain Development Omega-3 fatty acids play a vital role in the growth and structure of brain cells in children. DHA is particularly important for early brain development as it accounts for 97% of all omega-3s present in the brain. It helps promote communication between brain cells, facilitating better cognitive functions like thinking, learning, and memory. 2. Improves Cognitive Function Consuming adequate amounts of omega-3s may help improve cognitive function in children by enhancing their problem-solving skills and creativity. These healthy fats may aid in reducing impulsivity and hyperactivity among children with attention issues. Also, regular consumption has been linked to higher reading scores. 3. Supports Healthy Emotional Development Children’s emotional well-being is crucial for their overall development into well-adjusted adults. Intake of omega-3s may help reduce mood problems in children. These healthy fats also may regulate mood swings, emotional outbursts, and stress levels, helping children to be more emotionally stable. 4. Boosts Immune Health Omega-3s can strengthen the immune system by helping to reduce inflammation in the body. In children, a healthy immune system is vital for fighting off illnesses and infections, which can have a significant impact on their physical health and academic performance. 5. Reduces Risk of Behavioral Problems Studies suggest that low levels of omega-3s are associated with increased risk of behavioral disorders such as attention issues and hyperactivity in children. Regular consumption of these essential fatty acids may help reduce the risk and severity of these conditions by supporting healthy brain development. 6. Promotes Healthy Sleep Patterns Quality sleep is crucial for children’s growth and development as it helps the brain rest and recover. Omega-3s may improve sleep quality in children by regulating circadian rhythms (the body’s internal clock). Adequate intake of these healthy fats also may help promote better sleep patterns in children with attention issues. 7. Supports Eye Health DHA, an omega-3 fatty acid found in high amounts in the retina of the eye, is essential for maintaining healthy vision. Consuming adequate amounts of omega-3s may help protect against vision problems in children. Foods Rich in Omega-3s for Kids Since omega-3 fatty acids can’t be produced by the body, incorporating omega-3 rich foods into your child’s diet can significantly contribute to their physical, emotional, and cognitive development. Here are some of the top food sources of omega-3s that parents should consider including in their child’s diet: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Fatty Fish Fatty fish – such as salmon, tuna, mackerel, and sardines – are excellent sources of omega-3s. These fish contain EPA and DHA, which are known for their critical role in brain development and function. Nuts and Seeds Nuts like walnuts, almonds, cashews, pistachios, and seeds like flaxseeds and chia seeds also contain a good amount of omega-3 fatty acids. They’re an easy, on-the-go snack option for children or can be added to salads or homemade granola bars for an extra boost of nutrition. Avocados Avocados taste great and provide high levels of monounsaturated fats along with a decent amount of omega-3s. They’re also a good source of fiber, vitamins, and minerals, making them an excellent addition to your child’s diet. Eggs Eggs contain a decent amount of omega-3s, especially if they come from hens raised on a pasture or fed with omega-3 enriched feed. They’re also a great source of protein and other essential nutrients like choline, which is vital for brain development in children. Plant Oils Some plant oils contain small amounts of omega-3s. These include flaxseed, soybean, and olive oils. Including these oils in your cooking, or as a healthy dressing for salads, can help boost your child’s intake of healthy fats. [/wc_box] BrainMD's Kids' Omega-3 Squeeze Growing bodies and brains require a diverse array of nutrients for optimal growth and development, but busy lives (and picky palates) can make it difficult to keep up with nutrient needs. Despite your best efforts, feeding kids and teens can be tough. With the prevalence of sugary cereals, unhealthy carbs, and nominally nutritious foods, mealtime can feel like a battle. Make it easy on yourself – and them – with BrainMD’s delicious new kids’ liquid omega-3 supplement.* From Toddlers To Teens, Kids Need Omega-3s Omega-3 fatty acids, specifically EPA and DHA, are crucial for children’s growth and development. Low intake of omega-3s may lead to various mental health issues, including attention and behavioral problems. Our new Kids’ Omega-3 Squeeze can help ensure that children get the recommended daily dose of these essential nutrients.* Key Benefits of Kids’ Omega-3 Squeeze: Improves cognition, attention, focus, and behavior* Naturally sweetened with xylitol Creamy taste & texture Emulsified for better absorption* Sourced from wild-caught, sustainably harvested fish* Supports healthy development and cardiovascular health* No fishy aftertaste* With 675 mg of highly bioavailable EPA and DHA per serving in a sugar-free, fresh lemonade flavor kids and teens love, Kids’ Omega-3 Squeeze makes taking your vitamins feel like a treat.* Omega-3s for Kids Omega-3 fatty acids play a vital role in supporting the growth and development of young brains. From enhancing brain function and emotional well-being to boosting immune health and promoting better sleep patterns, these healthy fats offer numerous benefits for your kids. It’s a good idea to make sure your children are getting enough omega-3s through diet and supplements to maximize their potential and promote optimal cognitive functioning. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about Kids' Omega-3 Squeeze 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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How Sugar Affects the Brain: What You Need to Know
Don’t believe your tastebuds, sugar isn’t your friend. 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 soon followed by a sugar crash, which can activate cravings for even more sugar. Harmful Effects of Sugar Eating sugary foods tends to make people hungry and tired. It also can lead to unwanted weight gain. 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. Additionally, sugar consumption has been associated with mood issues and attention problems. It also can increase triglycerides, lower HDL, and increase LDL cholesterol. BrainMD’s Chief Science Officer, Dr. Nicole Avena, has identified many harmful aspects of sugar in her TED-Ed lesson, “How Sugar Affects the Brain.” In the short but informative video, Dr. Avena discusses the dangers of sugar and how sugar affects your brain and gut. Key Takeaways from Dr. Avena’s “How Sugar Affects the Brain” In simple terms, sugar belongs to a class of molecules called carbohydrates (carbs). On food labels, sugar may appear as glucose, fructose, sucrose, maltose, lactose, dextrose, or starch. Keep an eye out for corn syrup, fruit juice, raw sugar, and honey, which also contain sugar. When considering sugary foods, we tend to think of the usual culprits, like cake, cookies, candy, and candy bars. The alarming reality is that sugar can be found in a host of items at the grocery store. Sadly, sugar is added to a wide array of products including dried fruit, yogurt, ketchup, granola bars, and even flavored water. How Sugar Affects the Brain Hypothetical: you take a bite of cereal. The sugars in the cereal activate the sweet taste receptors at the tip of the tongue. These receptors send a signal to many areas of the brain via the brain stem. One of these brain regions, the cerebral cortex, registers different tastes, including bitter, salty, umami and, of course, sweet. The unique taste sensation activates the brain’s reward system, which is a complex network of chemical and electrical pathways across several different regions of the brain. Eating a spoonful of cereal prompts the subconscious question, “Should I do that again?” Unfortunately, overactivating the reward system can lead to a loss of control, greater cravings, and increased intolerance to sugar. Sugar and the Gut Did you know your gut has sugar receptors? These receptors don’t function like tastebuds, though. They send signals to the brain that you’re full or that your body should produce more insulin to counter the increased intake of sugar. Sugar and the Brain Central to our reward system is the neurotransmitter dopamine. Alcohol, nicotine, or illicit drugs can help send dopamine into overdrive, leading people to continuously seek the high they get from these substances. Sugar may affect our reward system in a similar manner to these substances. In fact, some animal studies have demonstrated the drug-like effects of added sugars. If someone eats too much sugar, the dopamine level doesn’t level out; eating too much sugar will continue to feel rewarding. This may explain how many people get hooked on sugary foods. Bottom line: overconsumption of sugar can have addictive effects on the brain. So, now that we’ve seen how sugar affects the brain and body, let’s look at some practical ways you can curb sugar consumption. 3 of the Best Ways to Reduce Your Sugar Intake 1. Avoid Hidden Sugars Even if you aren’t adding sugar to the foods and beverages you enjoy, you still may be consuming sugars without even realizing it. Many so-called health foods contain added sugars. Always read food labels to identify these hidden sugars. Here are 10 “health” foods that may contain hidden sugars: Pre-made protein smoothies Flavored bottled water Instant oatmeal Milk alternatives Nut butters Gummy vitamins Bottled green tea Salad dressing Flavored Greek yogurt Protein powder 2. Balance Your Blood Sugar Low blood sugar levels are associated with overall lower brain activity, including lower activity in the prefrontal cortex (PFC), the brain’s brake system. Low brain activity in the PFC can translate to more cravings and bad decisions. Research in the journal Personality and Social Psychology Review shows that self-control failures are more likely to occur when blood sugar levels are low. Drinking alcohol and eating sugary snacks, sweetened beverages, and other high-glycemic foods (rice, pasta, cereal) can cause blood sugar levels to drop. Stabilizing blood sugar levels throughout the day can help improve self-control and overall feelings of wellness. These simple tips can help you keep your blood sugar balanced: Eat protein and healthy fats at every meal. Have smaller meals throughout the day. This helps eliminate the blood sugar rollercoaster ride that can impact your emotions and increase cravings. Replace simple sugars and refined carbs with healthier options. For example, swapping candy for a square of sugar-free dark chocolate can help you kick a sugar habit. 3. Try Sweetener Alternatives If you want to avoid sugar and artificial sweeteners, there are better, healthier options to consider. To add a little sweetness to your coffee or tea, reach for natural, lower-calorie sweeteners like monk fruit powder, erythritol, or unprocessed stevia. In their raw and natural state, these are much healthier choices than their refined counterparts and include vitamins, minerals, antioxidants, and fiber. Note: stevia should be used in limited amounts as it can keep the tastebuds hooked on the “sweet” taste of foods. Curb Your Sweet Tooth Consuming large amounts of sugar can be detrimental to your health. Many illnesses have been linked to excessive sugar intake over extended periods of time. If you’ve been struggling to curb your sweet tooth, these three tips may help you outsmart your sugar cravings. Now’s the perfect time to say, “So long, sugar!” For a deeper dive into the dangers of sugar, be sure to purchase Dr. Avena’s new book, “Why Diets Fail.” 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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Mindfulness for Kids & Teens: How to Help Your Child Be Calm & Resilient
Now more than ever, young children and adolescents need tools to help them maintain calm and find emotional resilience. In late October 2021, the American Academy of Pediatrics, the American Academy of Child and Adolescent Psychiatry, and the Children’s Hospital Association issued a joint statement declaring a national emergency in child and adolescent mental health. What can parents do to teach their kids to be calm and resilient during these challenging times? In one word: Mindfulness. Yes, the popular relaxation and awareness practice among adults – which involves bringing a gentle, accepting attitude to the present moment through meditation, breathing, guided imagery, movement, and more – can help kids, too. Mindfulness for Kids A growing body of research on mindfulness for kids is showing remarkable results. Studies indicate that mindfulness practices in young people can help to reduce stress, anxious feelings, reactivity, and bad behavior. Mindfulness for kids may also help them sleep better, feel better about themselves, and operate with greater calmness, self-awareness, and empathy. Kids who practice mindfulness tend to do better with regulating their emotions and show improved memory, cognition, and executive function. Importantly, mindfulness can help young people to have greater attention, focus, and problem-solving function. You can help your kids now by starting them with any of the following mindfulness activities. 6 Mindfulness Activities for Children & Teens For Young Children Strike A Superhero Pose Body poses provide a fantastic way to bring your child into mindfulness. Start by explaining to them that doing a fun and/or powerful poses can make them feel happy, strong, and brave. Choose a safe place in your home or yard, and suggest they strike their favorite superhero pose. They could be Superman, standing with feet a little wider than hip-distance apart with fists clenched and arms out to the sky in either direction while they stretch as tall as they can. Or maybe they want to be Wonder Woman, standing in the same manner but with hands or fists placed on their hips. Ask them what it feels like after a few rounds of trying different poses. Busy Mind/Calm Mind Jar This is a fantastic mindfulness activity that illustrates how to find peace amidst overwhelming emotion. Get a mason jar and fill it nearly full of water. Then add a heaping spoonful of glitter glue or glue and dry glitter to the jar. Put the lid on it and shake it until the glitter swirls and set it down. Then, say something like this: “I want you to imagine that the glitter you see swirling are your thoughts if you’re mad or upset. Do you notice how they’re swirling around, and they make it really hard to see clearly? When you’re upset, and you have these swirling thoughts, it’s really hard to know what to do because your thinking isn’t clear.” Put down the jar. “Now look at what happens when you’re still for a minute or two. See how the glitter starts to settle to the bottom and the water becomes clearer? That’s the way your mind works, too. When you’re calm for a short while, swirling thoughts settle down and things become clear. Deep breaths during this calming process can help us settle when we feel a lot of emotions.” This activity may help children to see how emotions can cloud their thinking, yet the mindfulness of watching the glitter in the jar calms the thoughts and promotes clear thinking. Spot the Animal Go on a “spot the animal” walk with your child. This activity makes a daily walk an adventure, while enhancing the senses and providing focus, grounding them in the moment. Explain to your kid that on this walk, the goal is to notice as many dogs, squirrels, birds, bugs, bunnies, and any other animals as they can. Anything that flies, runs, crawls, or swims is what they’re to spot and describe. They’ll need to focus all of their senses to find them. For Teens Write in a Journal Writing in a journal can help a teen connect with their innermost feelings. Journal writing is wonderful for coping with low mood, anxious feelings, and stress while also providing an outlet for your teen to discover what’s important to him/her. With so many outward distractions, it’s a great exercise for them to be with their own thoughts and feelings. Start Cooking Encourage your teen to bake or cook. Teach them to do it on their own. It’s highly meditative and requires focus on textures, flavors, and smells. The sound of cutting vegetables or mixing batter can be calming. They’ll learn to appreciate every aspect of the food and will feel good about having created something rather than buying it. Drink Tea Select some fine tea and make a cup with your teen to get them started. There’s a meditative quality to the tea steeping in a pot or mug. They can then sip it quietly and thoughtfully, perhaps staring out the window. Tea involves all the senses and will bring them into the present. The soothing warmth of the mug will quiet and slow them down. They should focus on the entire act of sipping out of the mug and how it feels. With each sip, they can allow worries of the day to melt away. These are just a few tips for how to teach mindfulness for kids. Check mindfulness apps and videos online. Of course, the best way to teach a child to be mindful is to embody the practice yourself. Be sure to keep up your own mindfulness practice! 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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7 Scary Good Ways to Use the Whole Pumpkin + Recipes!
Did you know there are many ways to enjoy a Halloween pumpkin before and after carving it into a festive jack-o’-lantern? Better yet, if you adopt some of the ideas below, you won’t need to throw your pumpkin away, which provides the added bonus of helping the environment (more than 1 billion pounds of pumpkin ends up in landfills every year, where it turns into the greenhouse gas methane). So, plan ahead and savor the season by incorporating one or more of these creative and sustainable ideas into your Halloween jack-o’-lantern tradition. 7 Scary Good Ways to Use the Whole Pumpkin This Halloween! 1. Roast the Seeds for Eating Though jack-o’-lantern pumpkins aren’t the best for eating, as they have thinner flesh and are stringier than sugar pumpkins, they do have lots of seeds! Pumpkin seeds are delicious, especially when roasted. They’re a treasure trove of nutrition as well – loaded with vitamins, minerals, antioxidants, fiber, healthy fats, and protein. They support health in many ways including promoting healthy blood flow, blood pressure, immune function, and blood sugar, to name a few. Cut a hole in the top of your pumpkin, scoop out the seeds and place them in a large bowl. Fill the bowl with water and use your hands to separate the seeds from the stringy flesh. Place the seeds in a colander and spray or rinse them in water, using your hands as needed to remove any additional stringy flesh, until they’re thoroughly cleaned. Set them aside to dry. They can be enjoyed raw, but they’re especially good roasted. See our Roasted Pumpkin Seed recipe (below)! 2. Save the Seeds for Planting If you don’t want to eat the seeds, plant them! Follow the steps above until the seeds are dry, then store them in a brown paper bag for a month. After a month, discard any seeds that show signs of rot or mold. Label your good seeds and store them in a dark, cool place until spring rolls around and you can plant them. 3. Make Pumpkin Stock Jack-o’-lantern pumpkins may not be great for eating, but the fibrous strands can make a wonderful pumpkin stock. Homemade pumpkin stock can be used for hearty soups and chowders. After you scoop out your pumpkin, separate the seeds from the strings. Place the strings in a big stock pot with veggies like onion, carrots, celery, and garlic, etc. Add a bay leaf or two, cover with water, and simmer for about an hour, stirring occasionally. Simply strain out the veggies, and voila, you have a lovely stock you can use right away or freeze for future use. 4. Done with It? Compost It! With its abundance of nutrients, pumpkin can make a fantastic addition to your compost. If you have a compost heap, just toss the pumpkin on top. However, if you have a compost bin, you may need to cut it into pieces. Don’t compost? Don’t worry. Chances are pretty good there’s a community compost near you. Check your city website or a neighborhood app to find out. 5. Leave It for Local Wildlife Do you live in an area with an active wildlife population? Cut your pumpkin into pieces and leave them out for local wildlife, away from the road. Be sure to remove any candles or wax. Deer, raccoons, squirrels, foxes, rabbits, coyotes, gophers, badgers, and birds are common wildlife that may eat pumpkin. Wildlife can struggle to find food in the fall so some bits of pumpkin might be a welcome treat! 6. Make a Feeder or a Planter This is a really fun thing to do with young kids. Plan ahead to make a bird feeder out of your jack-o’-lantern. After you’ve carved your pumpkin, dip it in a large bucket of vinegar solution: one part vinegar to four parts water. That will help it to last longer. After Halloween, remove any candles or wax, and fill the bottom with a layer of bird feed. If you want to hang the pumpkin, carve out a section of the back so you can see the birds eating. Another idea is to turn your jack-o’-lantern into a festive flower planter, or hollow out a jack-o’-lantern that wasn’t carved and transform it into a fall flowerpot. You can also place the whole plant (sans the pot) inside the pumpkin, then bury the pumpkin in the ground. The pumpkin will break down in the ground, fertilizing the plant as it decomposes. 7. Make Pie from Sugar Pumpkins Include some smaller sugar pumpkins with your Halloween displays, but don’t carve them. After Halloween, use them to make fresh pumpkin pie! See the recipe below to make the puree and pie. Carve Out A New Tradition These are just a few healthy recipe ideas. If you have some of your own, please share them below. Enjoy! [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Fresh Sugar Pumpkin Pie (Don’t use a jack-o’-lantern pumpkin for this recipe, only sugar pumpkins) Fresh Sugar Pumpkin Puree Preheat oven to 325°F. Halve the sugar pumpkins crosswise and place them, cut sides down, on a foil-lined baking sheet. Cover the entire sheet with foil, tenting it over the pumpkins and crimping the edges. Bake until the flesh is very tender, usually about 1 ½ hours. Remove the foil and let the pumpkin halves cool. Remove the seeds, scrape the flesh into a food processor and puree (or strain) until smooth. Ingredients 2 cups pumpkin puree 3 eggs ¼ cup pure maple syrup ¼ cup coconut sugar (or organic cane sugar) ¼ cup unsweetened almond milk (or any milk alternative) 1 teaspoon vanilla extract 1 ½ teaspoons cinnamon 1 tablespoon of pumpkin pie spice ¼ teaspoon salt 1 gluten-free pie crust Instructions Preheat oven to 350°F. In a large bowl, add pumpkin puree, eggs, pure maple syrup, coconut sugar, milk, vanilla, cinnamon, pumpkin spice, and salt. Mix until well combined and completely smooth. Pour into pie pan. Bake for 50-60 minutes until filling no longer jiggles. Check pie every 20 minutes to make sure crust isn’t burning. If it’s getting too golden brown, just cover pie edges with foil or a pie shield. Allow pie to cool an hour before serving. Top with whipped cream or ice cream! Serves [/wc_box] [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Roasted Pumpkin Seeds Preheat oven to 350°F. Toss your fresh raw pumpkin seeds in a bowl with olive oil, salt, garlic powder, paprika, and black pepper to taste. Spread and separate the seeds evenly on a lightly greased cookie sheet for even roasting. Place sheet in the oven for about 12 to 15 minutes, making sure to toss the seeds every 5 minutes for even browning. You’ll know they’re ready by their gold brown color and nutty aroma! Enjoy as a snack, on yogurt, or topped on healthy pumpkin muffins. [/wc_box] At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Fluoride Essentials: Is Fluoride Good or Bad for Your Teeth?
What kind of toothpaste do you use? Too personal? Okay, does your toothpaste have fluoride in it? A debate has been waged for decades over the ostensible benefits of fluoride. Some feel it’s healthy for human consumption and others strongly disagree. So, which side is right? Before you scrub your pearly whites tonight, here are some of the pros and cons you should know about fluoride… Is Fluoride Good or Bad for My Teeth? Before we get to that question, it’s important to answer this basic question… What is Fluoride? Fluoride is one of the most abundant elements found in nature. In scientific terms, fluoride is an inorganic, monatomic mineral, and is the ionic form of the element fluorine. The salts of fluorine are odorless but have a bitter taste. Fluoride is found in soils, rocks, and water supplies. It occurs in some foods, usually in low amounts, and is highest in brewed tea, coffee, and canned shrimp. It doesn’t seem to be essential for human health. About 99% of the fluoride found in the body is concentrated in the bones and teeth. Dentists commonly use fluoride to strengthen enamel (the outer layer of your teeth). It’s also believed that fluoride can help prevent cavities. Fluoride has been added to many toothpastes, mouth rinses, and even public water supplies (water fluoridation) in certain regions. In addition to these oral hygiene supplies, fluoride is used in medications, pesticides, cleaning agents, and to make aluminum, steel, and Teflon products. Now that we know what fluoride is, let’s look at some of its benefits and potential drawbacks. Fluoride Benefits Some of the oral benefits of fluoride are that it: helps prevent tooth decay helps curb the growth of harmful oral bacteria helps reduce the loss of minerals from tooth enamel helps rebuild tooth enamel Eating foods high in sugar is bad for your health. Turns out it’s also bad for your teeth. When the bacteria in your mouth break down sugar, it produces acids that creates demineralization of the tooth enamel. Over time, this process can lead to the creation of cavities. Fluoride can help remineralize your tooth enamel. This can serve to ward off cavities and tooth decay. Fluoride Precautions Though fluoride is a natural substance, it can have negative health consequences if consumed in large amounts. One of the serious side effects of excessive fluoride consumption is dental fluorosis. Dental Fluorosis This condition is seen as white flecks or brown spots on teeth. Most fluorosis is barely noticeable, but in extreme cases it can cause pitting of the teeth. Dental fluorosis most typically affects children under the age of 8 and is thought to be more prevalent in children who swallow toothpaste. But data from the CDC up to 2012 found fluorosis was increasing and had reached 41% in adolescents. Skeletal Fluorosis Skeletal fluorosis impacts bones rather than teeth. Initial complications may include stiffness and joint pain. More advanced issues may include the calcification of ligaments and the altering of bone structure. This condition is more prevalent in areas of the world where there’s a high level of fluoride in the drinking water. Though rare, there have been cases of skeletal fluorosis in America. Fluoridated Water Fluoride is naturally found in fresh water. Its concentration depends on the geographical region and water source. Public water fluoridation began in the U.S. in 1945. The scientific evidence is considerable and clearly indicates that adding fluoride to drinking water supplies has consistently reduced rates of cavities in children, very likely also in adults. However, due to the risk for negative effects, the maximum fluoride level in drinking water must be controlled. In recent years, concerns over fluoride toxicity have driven many away from drinking fluoridated water. In the Unites States, the Public Health Service recommends fluoride in drinking water not to exceed 0.7 milligrams per liter (about 27 milligrams per gallon). The Centers for Disease Control and Prevention (CDC) publishes fluoride levels in drinking water by county, though many counties don’t fluoridate their drinking water. Numerous studies focusing on fluoride in water have been conducted around the world. Some people claim that drinking fluoridated water creates such health issues as joint pain, bone problems, kidney dysfunction, muscle atrophy, and low IQ scores in children. However, the competently conducted research suggests the daily or one-time intakes required to cause such problems is considerably higher than the levels in drinking water or any other single fluoride source. Adverse effects from high fluoride intakes – such as 375 milligrams in a single dose – can be severe. Long-term risk is mostly to individuals who acquire fluoride from multiple sources: diet, fluoridated water, fluoridated salt, fluoride dietary supplements. Children should be discouraged from swallowing fluoridated toothpastes, though without other substantial sources of fluoride exposure this alone shouldn’t harm them. Avoiding Fluoride If you’re concerned about the possible negative effects of fluoride, there are practical ways you can avoid consuming fluoride. These include purchasing bottled water or a fluoride filter if you live in an area where there’s a concerning amount of fluoride in the water. Also, many toothpaste brands offer fluoride-free options. Proper Oral Maintenance Regardless of which side of the fluoride debate you fall on, it’s crucial that you maintain daily oral care. Oral health is extremely important to your overall health. You can’t have a healthy mouth without healthy gums and teeth. The best way to ensure healthy gums is to brush your teeth (with fluoride or fluoride-free toothpaste) after every meal and floss at least once daily. Some prefer to floss first thing in the morning; others like a thorough cleaning before they go to bed. Either way is fine, but doing both is recommended for even greater benefit. Some may consider flossing as optional, but it’s absolutely vital to tooth/gum health and overall wellness. Flossing helps loosen food particles and plaque, and brushing removes that debris from your teeth and gums. Since it may help lessen the risk of memory problems, flossing is also a brain-healthy exercise. Be sure to brush and floss daily to keep your teeth healthy, white, and bright! 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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12 Tips for Distance Learning & How to Help Your Child Thrive at Home
They say home is where the heart is. During this unique moment in history, home is also where many families live, work, and go to school…together. With many of the nation’s schools closed and stay-at-home orders in effect for most states, some parents have stepped up to teach their kids. Many parents will find the adjustment to working from home while helping their students with the school to be disorienting, distracting, and isolating. As with any transition, there are pros and cons. So, what can stressed-out parents do to help their kids thrive while working from home? Here are 12 tips for distance learning and how to create an effective learning environment at home... 12 Tips for Distance Learning & How to Help Your Child Thrive at Home 1. Establish a Daily Schedule Some kids are more active and may resist a structured study time. On the flip side, some kids thrive in a structured environment. To make sure everyone’s on the same page, determine the best work/study flow for everyone in the family and post a daily schedule in the house where everyone can see what activities will be happening at what times. 2. Get Up Early Parents who follow the old “Early Bird” adage, may find that getting up before their kids allows them to ease into the day before being bombarded with requests, questions, activities, and responsibilities. This strategy can help parents settle into their workday with minor tasks, such as responding to emails, during their kids’ study times. Recess/exercise breaks can be an ideal time to work on high-level projects or make business calls. 3. Take a Break Although it sounds counterintuitive as a time management strategy, research demonstrates that taking a break actually improves focus and efficiency. Depending on your child’s attention span, you may do a 30- or 45-minute lesson followed by 15 minutes of free time, especially active playtime. By switching their attention to something else for a brief period, your child can return to their studies with a renewed focus. 4. Get Moving In lieu of PE class or team sports, organize an exercise schedule for the whole family. Getting active together, with a fast-paced walk around the neighborhood or an indoor workout, can help improve mood, decrease stress, and alleviate anxious feelings. Physical activity boosts dopamine and enhances blood flow to the brain, which should help you and your kid(s) think more clearly. 5. Check-in Frequently Many children have difficulties with follow-through. If this describes one of your kids, make sure they know exactly what’s expected of them in each lesson and that assignments are completed on time. Frequently checking in with your child will help them stay on track and ensure that they don’t miss a deadline. 6. Use Positive Reinforcement Kids tend to react better to encouragement than criticism. Rather than pointing out what they’re doing wrong – not finishing an assignment on time, answering a test question incorrectly, or fidgeting – be sure to notice what they’re doing right. Saying things like, “You’re doing a great job” can go a long way toward boosting their confidence. 7. Stay Calm Some children, particularly those with low levels of dopamine, thrive on conflict. They can be masterful at making other people frustrated or angry at them. Never lose your patience with a child, and always look for ways to maintain peace in your home. 8. Streamline Your Lunchtime Get the whole family involved in making lunches the previous evening so you don’t waste valuable time the next day. This will help free up your lunch break to make business calls, set up appointments, pay bills, or spend some quality time with your family. Instead of making lunches one day at a time, you can set up the entire week’s lunches by doing meal prep over the weekend. 9. Get Creative According to a 2016 study, spending 45 minutes making art can significantly lower cortisol (a major stress hormone). Joining your kids can provide a creative release for you and allow you to spend more time with your kids doing something fun. Creative hobbies can offer physical and mental health benefits, so carve out some time in your schedule for them. 10. Limit Screen Time If you need to take an important call or are on a tight deadline to finish a project, you can grant your kids screen time to keep them occupied. Though not a stopgap you should use on a consistent basis, it can be a huge help if you’re in a bind. If you’re concerned about what your kids are viewing, or how much time they’re spending on apps, games, or social media, you can use a program like Apple’s Screen Time to block content and set time limits. 11. Set Up a Snack Station Right after breakfast, set up a table with cups, pitchers of water, and trays of healthy snacks. This will save you from having to constantly run to the kitchen to grab snacks or fill cups for your kids. Also, feeding your kids healthy snacks will help provide them with an increase in energy and focus. 12. Enlist Help If you feel like you’re in over your head, or just need a break to run some errands, consider handing over the reins to a trusted friend or family member. This can be particularly advantageous if your brother-in-law is excellent at math or your mother can teach your kids culinary skills. Don’t feel embarrassed to reach out for help; sharing the load might end up being a win for everyone involved. Following these twelve tips can help you balance your work responsibilities while making sure your kids get the most out of their at-home schooling. If you have a helpful tip that wasn’t mentioned above, please share it in the comment section below. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health, immunity, and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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8 Time Management Strategies for the New School Year
So how was your summer? Did you get to take a family vacation? Were you able to spend quality time with friends or relatives? How far down your summer reading list did you get? After a jam-packed summer filled with trips and activities, do you feel like you need a break from your break? You’re not alone. If your summer vacation was supposed to be relaxing but wasn’t, we’ve got some time-saving tips that can help you and your kids head into the new school year fresh…and even refreshed. Following these practical principles can help set up your child for a successful school year: 8 Effective Time Management Strategies for Kids and Parents 1. Customized Study Session Take a moment to reflect on the previous school year. What worked well and what didn’t? What successes can you capitalize on for the new school year? For example, did you learn that your child studies better after running around outside for a few minutes? Then allow them to let off some steam before cracking open a book. Does your child concentrate better with or without music? Whatever motivates your child, create the conditions that will support their ability to focus and get the most out of their study session. 2. Plan Together There are many things you can do to help your kids get ready for the school year. Try shopping for school supplies with your kids. Allow them to select binders and folders in their favorite color or style. Buy each child their own planner and have them organize it their own way. Involving your kids in the planning stages can relieve some of your stress and help them get excited about returning to school. 3. Streamline Your Mornings Strategize how to simplify the before-school hours for everyone in your family. The night before, select outfits, make lunches and organize everything your kids will need for school the next day. This will help make morning preparations more efficient and less stressful. 4. Know Your Brain Type The preparation for learning begins long before your child sets foot inside a classroom. It starts inside their brain. Identifying your child’s brain type will make it easier for them to learn. There are 16 different brain types. To discover your child’s brain type, fill out the free Brain Health Assessment. It only takes 5 to 7 minutes to complete. (And yes, adults can take it too). 5. Productive Study Space Determine the best place in the house for your children to study. Create a comfortable space where they can keep school materials organized. Any quiet area with adequate lighting and a writing surface can work as a study space. Make sure the study zone is out of the earshot of a TV and free of devices or other distractions. 6. Give Them A Break If your child becomes exhausted from intense studying or if it’s been a while since they got up to stretch their legs, give them a break. Although it sounds counterintuitive as a time management strategy, research demonstrates that taking breaks actually improves focus and efficiency. If your child concentrates on a particular task for too long, their cognitive control system can begin to fail. By switching their attention to something else for a brief period, they can return to their original task with renewed focus. 7. Quality Sleep Getting at least 7 hours of sleep each night has been shown to help your child’s brain function at optimal levels. When your child doesn’t get enough sleep, they have overall decreased blood flow to their brain, which can disrupt thinking, memory, and concentration. One of the best ways to improve your child’s study habits (and grades) is to make sure their mind is sharp and well-rested. 8. Healthy Snacks Rather than wasting time making after-school snacks, prepare healthy snacks in advance. Store snack bags of celery sticks and apple slices in the refrigerator or serve your kids snap peas or baby carrots right out of the bag or container. For more variety, purchase an organic vegetable tray, which should provide several days’ worth of healthy snacking for your kids. If your kids are picky eaters, disguise healthy treats as something fun, like this delicious penguin snack. Study time is precious, so make the most of it. 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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