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This Is Why You Should Boost Your Memory with Curcumin!
Though often used interchangeably, the words turmeric and curcumin aren’t synonymous. Let’s take a closer look at the differences between turmeric and curcumin, and their important connection. Is There A Difference Between Turmeric & Curcumin? What is Turmeric? Turmeric is a plant that’s been used for thousands of years as a spice and medicinal herb. Turmeric originates from India and comes from the root of the Curcuma longa plant. This tropical plant is a member of the ginger family. From the outside, the turmeric root looks a lot like ginger. But when you break it in half, turmeric’s interior is yellow-orange, while ginger’s is green. Due to its long and cosmopolitan history as a spice, turmeric is found in many different foods. The turmeric root is dried, ground into powder, and added as a major constituent of yellow curry sauces. Hundreds of millions of people in other countries include turmeric in their daily diet. Turmeric’s health benefits are numerous. It contains polyphenol substances called curcuminoids, and the most active of these is called curcumin. What is Curcumin? Curcumin is now an umbrella name for the three main active curcuminoids of turmeric known to improve health: curcumin, demethoxy-curcumin and bis-demethoxycurcumin. Each brand of curcumin concentrate prepared from the turmeric root has a different ratio of these three curcuminoids. Modern science has extensively researched the curcumin complex of curcuminoids and established their powerful antioxidant and inflammatory response benefits. Curcumin brands have a myriad of clinically proven actions, including benefits to memory and mood. In addition to supporting the brain, curcumin has been shown to benefit the eyes, heart and circulation, joints, intestinal tract, skin, prostate, muscles, nerves, and numerous other human tissues. The key to getting the maximum benefit from a curcumin supplement is to ensure that it’s adequately absorbed once you take it. The Bad News About Curcumin Supplements Many curcumin supplements have a fatal flaw: they are poorly absorbed when taken by mouth. In fact, turmeric root powder and other conventional curcumin powders and supplements can be so poorly absorbed that only tiny amounts of curcumin are actually found in the bloodstream – which translates to no appreciable benefit to the brain and body. Additionally, there’s very little consistency with respect to quality control among curcumin supplements. Research conducted by ConsumerLab.com¹ found that 20% of the turmeric and curcumin supplements they selected for review contained only half of the advertised amount of the compounds. Filling the need for an ultra-pure, high quality curcumin supplement, BrainMD is proud to introduce Brain Curcumins.* Brain Curcumins BrainMD’s Brain Curcumins supports working memory, calmness, and satisfaction in coping with mental strain.* It provides the three major curcumins in Longvida® Optimized Curcumin Extract. Longvida is a breakthrough formula that helps fight physical fatigue and maintain a healthy mood.* It’s also clinically confirmed to have high absorption in humans along with proven brain benefits.* Benefits of Brain Curcumins Extremely Well Absorbed The three curcumins from the turmeric root have potent benefits in experimental systems, but are poorly absorbed when taken by mouth, which greatly limits their effectiveness in the human body.* Longvida is excellently absorbed and delivers curcumins to the brain.* Promotes Healthy Mood Resilience When Under Stress A double-blind clinical trial revealed many important brain benefits of Longvida.² Healthy volunteers with age-related memory difficulties had to take a challenging computerized test on Day 1 then again on Day 28. On Day 1, right after taking the test, compared to those on the placebo, those on Longvida showed improved alertness and better working memory (roughly equivalent to recalling information while distracted). When tested again on Day 28, the volunteers on Longvida displayed better calmness and contentedness (satisfaction) after the mental strain of test, versus those on placebo. The curcumin group also had lower total and LDL cholesterol on Day 28, compared to the placebo group. Supports Working Memory Under Mental Strain The repeat of the cognitive assessment test at 28 days also found the curcumin group statistically more improved than the placebo group on conservation of working memory. This is related to alertness and to the brain’s short-term information capacity to facilitate doing a task. Longvida may help conserve this faculty, which tends to decline with age. Lessens Physical Fatigue Associated with Mental Strain As the trial began, taking the test brought on physical fatigue similarly in both groups. On the repeat test, after the trial ended, the curcumin group reported less fatigue than before, to a statistically superior extent compared to the placebo group. Boost Your Memory with Curcumin In the clinical trial, some subjects who received Longvida curcumin showed better sustained attention and working memory (such as multitasking) just 1 hour after taking it. Brain Curcumins supplies 25% more Longvida per capsule (500 mg) than was used in the trial (400 mg), for additional benefit to mind and body.* Don’t wait to boost your memory with curcumin.* Try Brain Curcumins today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Brain Curcumins 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. ConsumerLab.com. (2011, February 16). Some turmeric and curcumin supplements fail quality review -- ConsumerLab.com finds 20% of turmeric supplements selected for review deliver less than 15% of promised compounds. ConsumerLab.com. https://www.consumerlab.com/news/Some-turmeric-and-curcumin-supplements-fail-quality-review---ConsumerLabcom-finds-20-of-turmeric-supplements-selected-for-review-deliver-less-than-15-of-promised-compounds/2/ 2. Cox, K. H. M., White, D. J., Pipingas, A., Poorun, K., & Scholey, A. (2020). Further evidence of benefits to mood and working memory from lipidated curcumin in healthy older people: A 12-week, double-blind, placebo-controlled, partial replication study. Nutrients, 12(6), 1678. https://doi.org/10.3390/nu12061678
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Helpful Ways to Cope with Grief and Loss During Hard Times
Are you dealing with a loss? Maybe you've recently lost a job or lost someone close to you. Identifying and processing your feelings can help you cope with a personal, relational, or financial tragedy. If you’re struggling with a loss, there are steps you can take to begin the healing process. The first is to identify which stage of grief you’re in and what that means. The Stages of Grief Grief can leave a lasting imprint on the brain and can cause many physical and mental problems. It can make people feel sad, moody, unfocused, edgy, or irritable. It can even cause sleep issues. Although models vary, many counselors follow the 5 Stages of Grief (Kubler-Ross Grief Cycle) to help their patients. The 5 Stages are: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Denial – This is typically the first stage (some quickly proceed to Anger). When faced with an unexpected or tragic situation, many people resist the facts or enter a state of disbelief. Anger – As the reality of the situation sets in, many people become outraged and may even start to blame others. This is especially true when an avoidable or senseless tragedy has occurred. Bargaining – When people feel helpless and vulnerable, they may try to regain control with “If only” statements like, “If only we’d gotten that second opinion.” Depression – Depression may manifest itself as mourning, sadness, regret, helplessness, or hopelessness. Acceptance – People who arrive at this stage have come to terms with what happened and are trying to figure out how to move forward with their lives. Some reach this stage only after extreme effort. Sadly, some never fully reach this stage. [/wc_box] If you’re in the process of grieving, working through this cycle can be a huge help. Here are 6 additional strategies for how to deal with loss and recover from grief… 6 Helpful Ways to Cope with Grief and Loss 1. Don’t Avoid Your Feelings A healthy way to deal with grief and loss is to allow yourself to express painful emotions. In a private place, let out your feelings: cry, pound pillows, and even scream if necessary. Avoiding painful thoughts, feelings, and memories can do more harm than good in the long run. Research has shown that avoidance increases the likelihood of a host of psychological issues¹ that can lead to mood problems, binge eating, persistent pain, low academic performance, and more. 2. Write It Down Suppressing your feelings (negative emotional energy from grief, guilt, anger, etc.) can lead to harmful behaviors and coping methods. Whenever you have a bout of grief, write down your feelings in a journal or notebook. This can help bring perspective, which often gets lost during emotional crises. The process of journaling gives mournful thoughts a place to live other than your brain. Once those concerns have been expressed, they often lose their intensity and urgency, which will help you mentally relax. Writing in your journal 10 minutes before you go to bed can help relieve worries and put you in a restful state of mind. 3. Overcoming Painful Memories A helpful way to overcome emotional trauma or grief involves breaking the bonds of the past. This exercise is based on the belief that negative feelings and behaviors are often motivated by memories that are either inaccurate or unhealthy. Whenever you have a painful or disruptive memory or feeling, write down the answers to the following 5 questions: When was the last time you struggled, had the disruptive memory or feeling, or emotional pain? Give details. What were you feeling at the time? Describe the predominant emotion. In your mind, imagine yourself on a train going backward through time. Go back to a time when you had the feeling. Write down the incident in detail. Can you go back even further to the moment you had the feeling for the first time? Write down the details of the original incident. If you’ve identified the origin of your feelings, can you disconnect them by reprocessing them through an adult or parent mindset? Consciously disconnect the emotional bridge to the past with the knowledge that what happened in the past belongs in the past, and what happens now is what matters. This technique has helped many people who’ve struggled with grief and loss. Keep in mind that this process can dredge up painful memories. 4. Volunteer When you’re emotionally ready, consider volunteering at a homeless shelter, food bank, or animal refuge. Serving others can help alleviate sorrow, increase health and happiness, and make you feel grateful for the positive things in your life. Volunteering² for a cause you believe in can give you something to look forward to and is a great way to find like-minded friends. Doing any of these activities with a partner or in a group can promote bonding and make the experience even richer. Also, by sharing your experiences, you might be able to help someone else who’s dealing with loss. 5. Don’t Rush Recovery It’s important to realize that people react differently to loss. Some quickly rebound from a trial or trauma. Others may require more time to get back on their feet. Try to remain patient during this difficult time. Though the natural tendency is to accelerate the recovery period, there’s no set time limit. Just as grieving is a process, so too is recovery. 6. Reach Out for Help Though isolating yourself during tough times may seem like the safest option, closing yourself off from the world can intensify your feelings of grief and loss. Resist the urge to shut out the individuals who can offer you encouragement and support. Reach out to friends and family and let them know when you’re emotionally overwhelmed. Seek professional help if necessary, but don’t fight your battles alone. Where to Find Help Many people receive guidance and emotional support from talk therapy. Speaking with a trained therapist or counselor can make a significant improvement in your outlook and ability to bounce back from life’s challenges. During these uncertain times, your mental well-being is just as important as your physical well-being. If you’re dealing with anger, guilt, sadness, or mood issues, you don’t have to continue struggling alone. Amen Clinics offers in-clinic and telehealth (via telephone and video conferencing) services. To learn more about the full range of services at Amen Clinics or to set up an appointment, please call 866-347-6076. 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. Fernández-Rodríguez, C., Paz-Caballero, D., González-Fernández, S., & Pérez-Álvarez, M. (2018). Activation vs. experiential avoidance as a transdiagnostic condition of emotional distress: An empirical study. Frontiers in Psychology, 9, 1618. https://doi.org/10.3389/fpsyg.2018.01618 2. Coren, E., Phillips, J., Moore, J., Brownett, T., & Whitfield, L. (2021). An examination of the impacts of volunteering and community contribution at a community festival through the lens of the five ways to wellbeing. International Journal of Community Wellbeing, 5(1), 137–156. https://doi.org/10.1007/s42413-021-00154-2
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What You Need to Know About Brain Aging
Did you know that the adult brain loses an average of 85,000 neurons every day?¹ In early childhood, the brain is very active, growing new neurons and developing new connections between synapses. Older adults have significantly less activity in the brain. As we get older, our muscles tend to atrophy, and a similar process takes place in the brain. What Causes Brain Aging? Though each person’s brain ages at a different rate, numerous factors can bring about premature brain aging, such as: An unhealthy lifestyle Excessive stress Poor circulation Little or no exercise Being overweight Inadequate nutrition Lack of sleep Head injuries Smoking, alcohol, recreational or prescription drugs Health struggles and illness The good news is that it’s possible to avoid or alleviate these issues. Regardless of how you’ve treated your brain in the past, you can improve your cognition and memory, and slow down brain aging. No matter what season of life you’re in, the status of your brain reserve may determine how quickly your brain ages. Brain Reserve One of the best ways to understand brain aging is through a concept Dr. Daniel Amen calls “brain reserve.” "Brain reserve is the extra cushion of brain function that can help you deal with challenges. In general, the more brain reserve you have, the more resilient you will be, and the better your brain will handle the aging process.” - Dr. Daniel Amen A growing body of science shows that even before you were conceived, your parents’ lifestyle habits² were laying the foundation for your overall physical and mental health and well-being. Whether good or bad, your parents’ habits (i.e., non-smoker/smoker, good/poor diet, etc.), affected your brain reserve. Of course, your daily habits and behaviors can either increase or deplete your brain reserve as you continue aging. How to Slow the Brain Aging Process To slow the aging process, you need to love your brain, avoid the things that hurt your brain, and do the things that help your brain. Though easy to understand, those steps are extremely difficult to implement. That’s why it’s important to adopt daily habits that can protect your brain from the things that can harm and age it. There are many things you can do to preserve your memories, prevent cognitive decline, and improve your brain health as you grow older. In addition to consistent physical exercise, a healthy diet, and quality sleep, here are some other ways to prevent brain aging… 3 Ways to Protect Your Brain from Premature Aging 1. Build Strong Connections Building a community of friends is extremely important. Good friends can have a positive effect on your health, while unhealthy friends can have the opposite effect. Studies have found that healthy friends can help lower your risk of cognitive decline,³ protect against memory loss by providing emotional and mental stimulation, and promote longevity. Work on developing friendships with new people. You can exchange ideas and gain new perspectives when surrounding yourself with positive and interesting individuals. Be sure to spend time with people who encourage and challenge you. 2. Learn Something New One of the best ways to expand your horizons is to continually engage in new learning. When you stop learning, your brain starts dying. Your brain is like a muscle – the more you use it, the stronger it gets. When you learn something, new neural connections are created, which improves your capacity to remember. Regardless of your age, mental exercise can have an overall positive effect on your brain. So set aside 15 minutes in your day to learn something new. 3. Get Nutritional Support You can improve your cognition and memory with healthy habits. One of the best ways to prevent brain aging is with high-quality vitamins, minerals, and nutrients. Developing a daily supplement routine is nutritional insurance for overall wellness. BrainMD is proud to offer several highly effective, ultra-pure supplements, formulated to naturally boost your cognition and memory. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Brain Curcumins provides the three major curcumins as the Longvida® preparation, which is very well absorbed. Longvida® helps fight physical fatigue and maintain a healthy mood and cognitive functioning. It also supports working memory while under mental strain. Brain & Memory Power Boost contains a lineup of powerful nutrients clinically proven to help protect circulation in your brain, boost mental connectivity, sharpness, and sustained focus. Bright Minds Memory Multi is an advanced memory-directed supplement formula that you can drink! Just one glass daily is all it takes to fuel your brain with crucial vitamins and minerals to help you feel energized, focused, and mentally sharp all day long. Neuro-PS contains phosphatidylserine (PS), the most proven nutraceutical for improved recall of names, faces, numbers, and words. Omega-3 Power is an ultra-purified, highly concentrated fish oil supplement that can help boost your cognitive function, positive mood, heart, and whole-body health. [/wc_box] Implementing these tips can help slow brain aging and support your cognition and memory over the long-haul. Try them today! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Walløe, S., Pakkenberg, B., & Fabricius, K. (2014). Stereological estimation of total cell numbers in the human cerebral and cerebellar cortex. Frontiers in Human Neuroscience, 8, Article 508. https://doi.org/10.3389/fnhum.2014.00508 2. Day, J., Savani, S., Krempley, B. D., Nguyen, M., & Kitlinska, J. B. (2016). Influence of paternal preconception exposures on their offspring: Through epigenetics to phenotype. American Journal of Stem Cells, 5(1), 11–18. 3. Sharifian, N., Kraal, A. Z., Zaheed, A. B., Sol, K., & Zahodne, L. B. (2020). Longitudinal associations between contact frequency with friends and with family, activity engagement, and cognitive functioning. Journal of the International Neuropsychological Society, 26(8), 815–824. https://doi.org/10.1017/S1355617720000259
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Avoid These 6 Habits to Prevent Brain Aging
It’s the little habits that you engage in daily that can have a big impact on how quickly your brain ages, and ultimately declines over time. You have the ability to improve your brain health at any age. You can start today, wherever you are, to help ensure healthy aging. You’ve probably considered what you can do to feel young and look younger, but have you considered what you can do to keep your brain young? As you age, your brain shrinks and decreases in cognition. Genetics factor into your brain health, including early cognitive decline and memory loss. However, there are some seemingly small negative habits that might be sabotaging your brain health. On the flip side, there are good habits that you can be aware of to keep your brain healthier and younger for longer. Here are some everyday habits that may actually be aging your brain faster brain: Brain Aging: 6 Habits to Break Today 1. Unhealthy Eating Research has shown that a healthy diet is essential for brain health. Feeding your brain and body nutritious foods and avoiding unhealthy things can build up a “brain bank” or cognitive reserve to protect against brain aging. Consider a few of these habits that may be contributing to accelerating brain aging. Consuming too much sugar. Eating too much sugar can cause oxidative stress and inflammation in your brain. Sugar can lead to excess weight gain and other health problems that can damage your brain. Not getting enough fiber. When you don’t get enough fiber, it can lead to increased inflammation and spiking blood sugar levels. By choosing a diet with adequate fiber it can help maintain steady blood glucose levels and guard against serious health conditions. Not getting enough whole foods. Instead of focusing on what foods not to eat, it might be helpful to focus on what foods you should be including in your daily diet. When you do this, naturally you will have less room and appetite to include less-healthy options. Include these 4 whole foods in your diet for healthy aging: Berries Leafy greens Fatty fish with omega-3s Nuts 2. Drinking Alcohol Alcohol doesn’t help your brain. Drinking alcohol both reduces blood flow to the brain, inhibits the growth of new brain cells, and causes brain shrinkage. Compared to non-drinkers, and light drinkers, moderate to heavy drinkers have a 57% higher chance of memory loss. Studies have shown the many benefits of breaking up with alcohol. These include better mood, better sleep, improved concentration, and better overall health. If you want to make a change, try finding a healthier alternative drink when you get the urge to drink something. Try to avoid social situations that are centered around alcohol and find a support group. Also, letting a friend know can make a big difference. 3. Not Getting Enough Sleep It can be easier said than done to get adequate sleep. Family needs, stress, work, and sickness, to name a few, can all come between you and a good night’s rest. Not getting good sleep allows toxins to build up in the brain. When you get a good night’s sleep, it essentially cleans the brain. Habits that may be hurting your sleep: Going to bed at varying times without a bedtime routine. Listening to the news or true crime podcasts before bed or watching TV. Consuming caffeine or alcohol close to bedtime. Habits that will help you get better sleep: Go to bed at a regular time. Calm your mind before you get in bed. Try journaling, yoga, reading, or meditation. Use sound therapy to reduce sleep noise disturbances. 4. Socially Isolating We are social creatures by nature who need connection. It’s no wonder that isolation can bring on cognitive decline along with a host of other health concerns. Social connectedness helps to give you a sense of purpose and belonging. In the age of technology, and with working from home being commonplace, it can be easier to live in isolation. But it’s hard to thrive physically and mentally when we are lonely. When you prioritize your relationships, it will improve your overall health and well-being, as well build your “brain bank.” 5. Not Flossing This one may seem random, but oral health is closely related to cognitive decline. Not flossing your teeth can quickly lead to gum issues which can cause serious inflammation. Gum problems can also lead to heart issues which can reduce blood flow to the brain. On top of all that, persistent gum issues can weaken the immune system. Flossing your teeth is a simple habit that can easily be added when you brush your teeth if you aren’t already doing it. 6. Not Exercising An inactive body isn’t good for healthy aging. Exercise increases blood flow to the brain, delivering oxygen and nutrients needed for healthy brain cells and better brain function. Exercising is one of the best things that you can do to protect your brain from early brain aging. A sedentary lifestyle is detrimental to your overall health. So, what can you do to fit exercise into your busy life? Plan ahead for your workouts. Scheduling exercise significantly increases your likelihood of following through. People who plan ahead are 2-3 more times likely to exercise than those who don’t. Walk more. Simply walking is one of the most accessible forms of exercise. Connect a walk to something you’re already doing, like after dinner, or during your lunch break. One of Dr. Amen’s favorite pieces of advice when it comes to walking is, “Walk like you are late.” Opt for quick, intense workouts. If you are short on time, 10-15 minutes of HIIT exercises can be done at home, or in the office. Exercise with a friend. Having someone to exercise with can be a great way to make it happen. Exercising and socializing at the same time can build stronger social connections and help lift your mood. The Takeaway Lifestyle choices inevitably affect brain aging. Taking care of your brain by taking care of your body can have a greater impact than you might realize on protecting yourself from memory loss and cognitive decline. It can be empowering to understand that there are little daily things that you can do to positively affect your brain health. Focus on letting go of one negative habit at a time and replacing it with something better. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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3 Natural Ways to Improve Your Mood with Vitamin D
Well known for building bones, vitamin D is essential for brain and body health. Optimal vitamin D levels can help enhance, protect the health of your organs, boost your overall brain function, and generally improve your well-being. Key Roles of Vitamin D Here are some of the most important vitamin D functions: It is required for early brain development and for brain health across the lifespan. Vital to brain function, its hormone receptors are found throughout the brain. Adequate vitamin D blood levels are essential for a healthy pregnancy. It plays a critical role in supporting healthy mood and cognitive function, including learning and making memories. Several studies have linked higher vitamin D levels to better cognitive function in older men and women. Vitamin D and its hormone support healthy circulation and blood flow to the brain. It is also important for healthy immune functioning, and for bone, muscle, joint, lung and kidney health. Vitamin D Deficiency Vitamin D deficiency is linked to loss of memory, serious mood issues, and problems with the heart and circulation. Elderly people with low vitamin D have a higher risk for cognitive decline, physical frailty and seemingly spontaneous bone fractures. Recent research² provides evidence linking vitamin D deficiency with cognitive decline in older adults, highlighting vitamin D’s critical role in maintaining brain function and reducing the risk of memory-related issues. Unfortunately, vitamin D deficiencies are on the rise, in part because we’re spending more time indoors and using more sunscreen when having fun outdoors. One research study found that 70% of all adults and 67% of children, aged 1-11, don’t have adequate levels of vitamin D in their blood. Depleted levels of vitamin D have been associated with low mood, behavioral difficulties in children, and psychological challenges in adults. One recent study¹ examined the widespread issue of vitamin D deficiency and its implications for various health outcomes, including bone health and cognitive function and brain health, across populations. Increase Vitamin D Levels In the U.S., the current recommended daily dose of vitamin D is 400 International Units (IU). However, this recommendation is decades old and the research since that time has led many experts to agree that 400 IU is well below the physiological needs of most individuals. It’s been suggested that all adults should take at least 2000 IU of vitamin D daily. To increase vitamin D levels quickly, it’s better to take 5000 IU daily. The only way to know if you’re getting enough vitamin D from your sunshine exposure, foods, and supplements is to check your blood levels. Experts recommend that vitamin D levels be tested every 4-6 months. If you feel like you need improved cognitive function and overall vitality, here are 3 ways vitamin D can help boost your mood and memory… 3 Ways Vitamin D Can Help Improve Your Mood Enjoy the Great Outdoors Engaging in outdoor activities is important for everyone. Whether you enjoy hiking, biking, horseback riding or just taking a walk with a friend, being outdoors has an overall positive effect on vitality. While enjoying the great outdoors you’ll get the added benefit of sunlight, which is a natural way to increase your vitamin D levels. Vitamin D Foods U.S. Government population surveys suggest as many as 9 out of every 10 Americans aren’t getting enough vitamin D from foods. Only a few foods offer adequate sources of vitamin D. Examples are eggs (yolks), spinach, potatoes, and fish (especially wild salmon, tuna, halibut, and mackerel). Wild salmon can contain as much as 988 IU of vitamin D3 per serving, while farmed salmon contains an average of 250 IU – so always try to purchase wild-caught fish. Get Your Daily Sunshine When it comes to mood, the scientific evidence is clear; the higher your vitamin D levels, the more likely you are to feel happy rather than blue. Daily exposure to just 10 to 30 minutes of direct sunlight can boost vitamin D levels, which can help improve your mood. Be sure to monitor how much sun you’re getting – too much exposure can lead to severe sunburn and even skin cancer. If you’re looking for a natural way to increase vitamin D for mood, BrainMD is proud to recommend… Vitamin D3 5000 Superior to D2, vitamin D3 (cholecalciferol) is called the “sunshine vitamin” because ultraviolet light stimulates the skin to make it. In the brain, vitamin D3 helps control neurotransmitter production and nerve cell renewal via the actions of growth factors such as NGF (nerve growth factor) and BDNF (brain-derived neurotrophic factor). Vitamin D3 supplementation promotes healthy mood, memory and other cognitive functions.* It also aids cardiovascular function, immune response, and muscle and bone strength.* BrainMD offers a 5000 IU vitamin D3 which raises your levels with just one softgel a day! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Vitamin D3 5000 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: ¹Prentice, A., Schoenmakers, I., Jones, K. S., Jarjou, L. M. A., & Goldberg, G. R. (2022). Vitamin D deficiency and its health consequences in Africa. The Lancet Global Health, 10(6), e817-e826. https://doi.org/10.1016/S2214-109X(22)00061-1 ²Annweiler, C., & Dursun, E. (2020). Vitamin D and cognition in older adults: Updated evidence and implementation considerations. Journal of Preventive Medicine & Public Health, 53(4), 215-228. https://doi.org/10.3961/jpmph.20.070
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This is Why Ginkgo Biloba is So Good for Your Brain!
Are you tired of feeling scattered and forgetful? If you’re looking for a brain superfood to help boost your focus and memory, we’ve got the natural nutrient you need. Say goodbye to cognitive confusion and hello to sharper thinking with ginkgo biloba! What Is Ginkgo Biloba? Ginkgo biloba is a powerful herb that’s best known for its capacity to improve circulation, slow down the aging process, and enhance memory and concentration. Ginkgo’s unique combination of antioxidants, blood vessel protectants, and free radical-scavenging properties help shield the brain from toxins while supporting overall mental sharpness. Origins of Ginkgo Biloba Ginkgo biloba is the most ancient living tree on Earth. The tree is considered a living fossil because it’s the only surviving species from the Ginkgophyta division that thrived during prehistoric times. Ginkgo biloba was first discovered in China over 2000 years ago, where it was used in traditional Chinese medicine for various ailments. Due to its therapeutic properties, it gradually spread to other parts of Asia and Europe. In ancient China, ginkgo leaves were primarily used for their medicinal value. They were believed to have anti-inflammatory properties and were often used for respiratory problems. Also, the seeds of this tree were roasted or boiled and consumed as a digestive aid. In the 18th century, Western countries started taking an interest in ginkgo leaves when they learned about its potential health benefits from Chinese physicians. It wasn’t until much later, when scientists started conducting experiments on this plant, that they discovered its connection with brain health. The first ginkgo biloba leaf extract was developed by a German company in 1965. Researchers found that the extract could improve blood flow, making it helpful in treating circulatory issues such as poor memory and concentration. Since then, numerous studies have been conducted on ginkgo biloba’s effects on brain function and overall cognitive performance. One study found that ginkgo biloba extract can help improve memory and concentration in healthy individuals. Today, ginkgo biloba is widely recognized as a brain superfood due to its ability to support cognitive function. It’s commonly used as a natural supplement to help boost memory, focus, and mental clarity. Its popularity continues to grow as more people realize the potential benefits of this ancient plant for their brain health. Ginkgo Biloba and Memory One of the key components of ginkgo biloba is its high concentration of flavonoids and terpenoids. These are powerful antioxidants that help protect against damage from free radicals in the body. Free radicals are unstable molecules that can cause oxidative stress and potentially harm brain cells, leading to memory loss and decreased mental performance. Ginkgo biloba extract helps enhance blood flow to the brain by dilating blood vessels and inhibiting platelet aggregation, which improves circulation. This allows for better delivery of nutrients and oxygen to brain cells, promoting optimal brain function. Another benefit of this herb is that it increases levels of neurotransmitters such as serotonin, dopamine, and norepinephrine in the brain. These chemicals play crucial roles in regulating mood, motivation, attention span, and learning abilities. By increasing their availability, ginkgo biloba helps regulate these important functions, which are essential for memory formation and retention. Top Benefits of Ginkgo Biloba for Your Brain [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Supports Cognitive Function One of the primary benefits of ginkgo biloba is its ability to support cognitive function. The active compounds in ginkgo promote better blood flow to the brain, leading to increased oxygen and nutrient delivery. This helps with neural communication and can help boost memory, concentration, and overall mental performance. Neuroprotective Properties The brain is prone to oxidative stress caused by free radicals, which can lead to cell damage and neurodegenerative issues. Ginkgo is recognized for its antioxidant properties that help combat these harmful molecules and protect neurons from damage, thereby promoting long-term brain health. Promotes Better Blood Circulation As mentioned earlier, ginkgo promotes better blood flow to the brain. This is crucial for maintaining optimal brain function as it ensures a steady supply of essential nutrients and oxygen necessary for the growth and repair of healthy cells. Improved blood circulation also can alleviate symptoms related to poor circulation such as dizziness or headaches. Balances Mood Issues Studies have shown that taking ginkgo supplements may help balance symptoms associated with mood by increasing levels of certain neurotransmitters in the brain responsible for regulating mood (such as serotonin). Anti-inflammatory Effects Severe inflammation can negatively impact overall health but has particularly noticeable effects on the brain, leading to age-related cognitive decline as well as neurodegenerative issues. Ginkgo may help reduce inflammation in the brain and protect against these conditions, promoting better brain health. [/wc_box] Some of the Best Ways to Get Ginkgo Biloba Into Your Diet If you’re looking to support your memory and focus with ginkgo biloba, here are some of the best ways to work it into your diet. 1. Supplements The most popular way to consume ginkgo biloba is in supplement form. This allows for easy and precise dosage, making it convenient for daily use. When choosing a memory supplement, make sure to check the label and choose one that contains standardized ginkgo extract. This means that the product has gone through a process to ensure consistent levels of active ingredients. Check out BrainMD's Brain & Memory Power Boost which the perfect dosage of ginkgo biloba for sharpening your memory and improving cognition. 2. Tea A simple way to consume ginkgo biloba is by brewing it into a tea. Simply add 1-2 teaspoons of dried ginkgo leaves into hot water and let it steep for 5-10 minutes before straining. You can also add other herbs or natural sweeteners to enhance the taste. 3. Food Additive Another effective way to incorporate ginkgo biloba into your diet is by adding it to your foods. You can sprinkle crushed, dried ginkgo leaves onto salads or use them in sauces, dressings, or dips. 4. Herbal Blends Since ginkgo biloba pairs well with other herbs, like Rhodiola rosea, you can find pre-made herbal blends that contain these herbs along with gingko for maximum brain-boosting benefits. Pro Tips for Consuming Ginkgo Biloba No matter which of the above methods you choose, it’s essential to follow the recommended dosages and consult with a healthcare professional before adding ginkgo biloba to your wellness routine, especially if you’re taking blood thinners or anti-coagulant medications. For maximum benefits, consistency is key. It’s best to consume ginkgo biloba regularly. This will help build up the herb’s effects in your body and allow you to experience its full potential. It’s important to note that ginkgo biloba may take some time to show its effects. While some people may experience immediate results, others may need a few weeks of consistent use before noticing any changes. Patience is crucial when incorporating this herb into your daily routine. Ginkgo Biloba Benefits for the Brain Taking ginkgo biloba as a supplement can provide various benefits for overall brain health. From supporting memory and focus to reducing mood issues, this natural superfood is an excellent addition to any wellness routine. Adding ginkgo biloba to your diet can be a simple yet effective way to support your memory and focus for better overall mental performance. Be sure to consult with your healthcare provider before incorporating ginkgo biloba into your daily regimen. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Here Are 7 of the Best Ways to Prevent Brain Atrophy!
As we age, taking care of our brains is just as important as taking care of our bodies. From lifestyle changes to cognitive exercises, here are some key strategies for promoting healthy brain aging and preventing brain atrophy. What Is Brain Atrophy? Brain atrophy, also known as cerebral or brain shrinkage, is a natural process that occurs as we age. It refers to the loss of neurons in the brain, which can result in a decrease in overall brain volume. While some degree of brain atrophy is normal with aging, it can have detrimental effects on cognitive function and overall health if left unchecked. Several risk factors may contribute to its development, including: genetics poor nutrition lack of physical activity excessive stress medical conditions involving the heart and circulation neurological issues As we age, our brains may shrink in size and our memory recall may decrease as well. This can result in difficulties with learning new information or recalling existing memories. Executive functions such as decision-making and problem-solving may also be affected. Individuals with significant levels of brain atrophy typically are more susceptible to developing serious memory or neurodegenerative issues. These conditions can severely impair daily functioning and ultimately lead to disability. Signs of Brain Atrophy The signs of brain atrophy may vary depending on the underlying cause and severity of the condition. Some common signs to look for include: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Memory Loss One of the most notable signs of brain atrophy is memory loss. As the neurons responsible for storing memories begin to degrade with age, it can become increasingly difficult for individuals to retain new information or recall past events. Cognitive Impairment Along with memory loss, people with brain atrophy may experience difficulties with other aspects of cognition such as problem-solving, decision-making, attention span, and language skills. Changes in Mood and Behavior Brain atrophy can affect a person’s emotional well-being, leading to changes in mood. It also may cause behavioral changes like irritability or impulsive behaviors. Physical Symptoms In addition to its impact on cognitive function, brain atrophy can have physical effects on an individual’s body. These may range from muscle weakness and coordination problems to issues with balancing and walking. Difficulty Performing Daily Activities As the condition progresses, individuals with significant brain shrinkage may struggle with simple daily tasks like dressing themselves or preparing meals without assistance. Sensory Changes Some people with advanced brain atrophy may experience changes in their senses such as blurred vision or difficulties hearing certain sounds. Known Risk Factors Certain factors can increase the risk of developing brain atrophy including head injuries, stroke, severe illnesses, and prolonged periods of stress. [/wc_box] If you’re concerned about your memory or cognition, here are some of the best steps that can help slow down the process of brain atrophy and promote healthy brain aging. Some of the Top Tips for Preventing Brain Atrophy 1. Exercise Regularly Exercise is essential for maintaining overall physical health and plays a crucial role in preventing brain atrophy. Regular aerobic exercise may increase the size of certain areas of the brain responsible for memory and thinking skills. Physical activity promotes blood flow to the brain, delivering oxygen and nutrients vital for keeping brain cells healthy. This encourages the process of neurogenesis – the creation of new neurons – which helps to slow the rate of cell loss. 2. Stay Mentally Active Challenging your mind with new learning and mentally stimulating activities is another effective way to improve cognitive function and prevent brain atrophy. Engaging in hobbies such as crossword puzzles, board games, or learning a new language can help keep your mind active and strengthen neural connections in the brain. Cultivating an active and curious mind is crucial for maintaining a healthy brain as you age. 3. Eat a Balanced Diet A well-balanced diet, filled with nutrient-rich foods, is vital for promoting healthy brain aging and preventing brain atrophy. Foods like fatty fish (salmon, tuna), leafy greens (spinach, kale), nuts (almonds, walnuts), and berries (blueberries) are beneficial for cognitive function due to their high levels of omega-3 fatty acids and antioxidants. A diet rich in antioxidants, from colorful fruits and vegetables, is essential for maintaining optimal brain health. Antioxidants help protect against oxidative stress, which can damage cells crucial for cognitive function. 4. Relieve Stress Ongoing stress can increase the risk of developing problems related to your weight, heart, and mood. Stress also may cause cognitive issues such as difficulties with memory and concentration. Managing stress levels through relaxation techniques like meditation or yoga also may be beneficial in preventing brain atrophy. 5. Get Enough Sleep Getting quality sleep is crucial for both physical and mental health. As you sleep, your body restores damaged tissues and replenishes energy levels. These are essential processes for maintaining a healthy brain structure over the long-haul. 6. Avoid Alcohol Frequently drinking alcohol may reduce brain volume. Also, alcohol decreases activity in the prefrontal cortex, the part of the brain most involved with decision-making and good judgment. Avoiding excessive alcohol consumption may help prevent damage to your brain cells. 7. Social Connections Maintaining strong social connections and participating in social activities can help improve overall brain health. Regular social interaction can help reduce stress, enhance mood, and provide mental stimulation – all of which can help reduce the risk of brain atrophy. Prioritize Brain Health Brain atrophy is a natural process that occurs with aging, but it can be mitigated or prevented by incorporating healthy lifestyle habits like regular exercise, a nutritious diet, stress management techniques, and mentally stimulating activities into your daily routines. It’s essential to seek medical attention if you or a loved one experience any of the symptoms of brain atrophy. Early detection and intervention may help slow the progression of the condition. By incorporating the above tips into your daily routines, you can promote healthy brain aging and decelerate the process of brain atrophy. Remember, it’s never too late to start implementing these strategies and prioritizing the health of your brain! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Here Are Some of the Best Ways to Sharpen Your Memory Recall
Do you find yourself frequently forgetting important details or struggling to recall information when you need it most? You aren’t alone. But take heart, there are things you can do every day to strengthen your memory. Say goodbye to forgetfulness and hello to improved memory with these simple, yet effective, memory recall strategies! Memory Recall Basics Memory is a vital aspect of our everyday lives. It allows us to remember the important events and experiences that have shaped who we are. However, with the constant influx of information and distractions in today’s world, it can be challenging to recall things accurately. That’s where memory recall comes into play. Memory recall is the ability to retrieve information when needed. It involves accessing stored memories and bringing them into conscious awareness. Whether it’s remembering an important meeting or recalling a friend’s birthday, memory plays a crucial role in our daily functioning. One of the primary reasons memory recall is so vital is that it directly affects our learning and knowledge retention abilities. The more we tap into our memories, the more we can learn and apply new information effectively. When we have good memory recall, we can quickly retrieve relevant information from our brains, allowing us to make connections and come up with new ideas. Having strong memory recall may lead to better problem-solving skills. As we confront various challenges in life, being able to draw on past experiences becomes critical for finding solutions to new problems. This process relies on our ability to effectively use our long-term memory. Cultivating a healthy memory is crucial for maintaining healthy relationships with others. Our memories help us form bonds with loved ones by enabling us to remember shared experiences and conversations, which can strengthen social connections. Also, pleasant memories can bring joy and happiness when recalled. Good memory recall plays a significant role in shaping our sense of identity and self-awareness. Our memories define who we are and allow us to reflect on past mistakes or successes, which can help guide future decisions. Having poor memory recall not only affects day-to-day tasks but also impacts overall cognitive function and development over time if left unchecked. What Affects Memory Recall? Memory recall is influenced by various factors, here are just a few: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Age: As we age, our memory tends to decline due to changes in brain structure and function; the connections between nerve cells can weaken, making it difficult to retrieve certain memories. Additionally, aging can affect the production of new neurons in the hippocampus, a region responsible for forming new memories. Stress: When under extreme stress, cortisol (the stress hormone) levels can increase in our bodies. This can negatively impact memory recall as too much cortisol over time can damage nerve cells in the hippocampus. Long-term stress may cause memory problems, including forgetfulness and trouble concentrating. Nutrition: Our diet plays a significant role in maintaining a healthy brain and improving recall. Nutrients such as omega-3 fatty acids, B vitamins, vitamin D, magnesium, and antioxidants are crucial for healthy brain function. Failing to get enough of these nutrients daily may lead to illnesses or other health problems. Additionally, consuming processed foods or excessive sugar may lead to inflammation in the body and may negatively impact our cognitive abilities. Medications: Certain medications, such as antidepressants, anti-anxiety drugs, and sleep aids, may negatively affect memory recall. It’s important to consult with your doctor about any potential memory-related side effects when starting a new medication. Environmental Factors: Our surroundings may play a role in worsening memory recall. Mold, toxins, or other environmental factors may hinder our ability to focus and remember information. Harmful habits, like smoking and excessive alcohol consumption, may contribute to impaired cognitive function. [/wc_box] By understanding the factors affecting memory recall and making small lifestyle changes, you can enhance your brain’s ability to store information. Here are a few simple, effective tips to boost your memory recall: 5 Lifestyle Tips to Help Improve Your Memory Recall 1. Get Enough Sleep Getting adequate sleep is essential for optimal brain function. As you sleep, the brain consolidates newly learned information into long-term storage. Lack of sleep, or poor-quality sleep, can impede this process and affect memory recall. Aim for 7-9 hours of uninterrupted sleep each night to give your brain the rest it needs to process and store memories effectively. 2. Stay Physically Active Regular exercise has numerous benefits for both physical health and mental well-being. Engaging in aerobic exercises, like running or swimming, can help boost blood flow to the brain while also promoting the growth of new neurons, which are vital for learning new things and supporting your memory. 3. Practice Mindfulness Remaining in the moment can help reduce distractions and improve focus. This can make it easier to retain information and form new memories. One of the best ways to achieve a state of calm is with mindfulness exercises such as yoga and tai chi. 4. Use Mnemonic Devices This technique can help you remember names, dates, and other information by associating them with something more memorable. For instance, when memorizing a list, associate each item with the craziest picture you can think of to help you recall it later. To remember names, repeat the name, use it once or twice in natural conversation, visualize the name as a picture (perhaps on the person’s forehead), and use their name when saying good-bye. 5. Create Memory Triggers Place reminders or prompts around your living space or workspace as triggers for important events or tasks that need to be recalled later. Things to Remember In today’s fast-paced world, having a good memory recall is essential for success and well-being. Incorporating these simple lifestyle changes into your routine may help improve your memory recall and overall cognitive function. Remember to have patience as these changes may take time to show their full effect. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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How Your Heart & Sexual Health Can Improve Cognitive Function
Maintaining optimal brain health is essential for a fulfilling life. The brain relies heavily on blood flow to receive nutrients and eliminate toxins. Research reveals that it's not our brain cells that age rapidly, but rather the blood vessels supplying them. This insight highlights the critical role of vascular health in preserving cognitive function as we age. In this comprehensive guide, we'll explore proven strategies to enhance blood flow to the brain and promote overall well-being. The Importance of Blood Flow Blood flow is crucial for delivering oxygen and nutrients to cells, while removing waste products. Despite its relatively small size and light weight (about three pounds), the brain consumes 15% of the body's blood supply.¹ As such, maintaining healthy blood circulation is vital not only for cognitive function, but also for overall physical health, including heart and sexual health. The Connection Between Blood Flow and Brain Aging Studies suggest that brain cells may not deteriorate as quickly as previously thought.² Instead, the aging of blood vessels that supply the brain can affect cognitive function. As these vessels age, they become less efficient at delivering blood, leading to potential brain dysfunction. 6 Strategies to Enhance Blood Flow to the Brain 1. Regular Exercise Engaging in regular physical activity strengthens the cardiovascular system, ensuring efficient blood flow throughout the body, including the brain. Activities like aerobic exercises, strength training, and yoga can significantly enhance vascular health. 2. Healthy Diet Consuming a diet rich in brain-healthy foods can promote better blood flow. Include foods high in antioxidants, omega-3 fatty acids, and essential vitamins and minerals. Examples include leafy greens, fatty fish, berries, nuts, and seeds. 3. Stress Management Extreme stress can constrict blood vessels, reducing blood flow. Practicing stress-relief techniques such as meditation, deep breathing exercises, and mindfulness can help maintain optimal vascular health. 4. Adequate Hydration Staying well-hydrated is essential for maintaining blood volume and flow. Aim to drink at least eight glasses of water daily. 5. Avoiding Harmful Substances Minimize the intake of substances that can damage blood vessels, such as caffeine, nicotine, and recreational drugs. Reducing alcohol consumption can also benefit vascular health. 6. Optimal Sleep Quality sleep is crucial for vascular repair and overall health. Aim for 7-9 hours of uninterrupted sleep per night. The Role of Vascular Health in Erectile Dysfunction There is a notable correlation between vascular health and erectile dysfunction (ED). As blood flow decreases, the risk of ED increases, which is often accompanied by cognitive decline. Research from the Boston School of Sexual Medicine indicates a significant overlap between ED and brain dysfunction, particularly in aging males.³ Key Statistics 40% of men aged 40 may experience erectile dysfunction and brain dysfunction. This rate increases dramatically with age, with nearly 70% of men aged 70 experiencing both conditions. Promoting Blood Flow to the Brain, Heart & Muscles To ensure healthy brain function, it's essential to focus on vascular health through: Exercise: Regular physical activity improves cardiovascular health and enhances blood flow to the brain. Diet: Eating a brain-healthy diet rich in antioxidants and omega-3 fatty acids helps support vascular health. Hydration: Drinking plenty of water ensures adequate blood volume and flow. Supplements: Brain & Memory Power Boost, which contains ginkgo biloba extract, helps support blood flow and cognitive function.* Brain & Memory Power Boost With six research-backed ingredients, this daily cognitive enhancer helps you think faster, stay focused, and feel mentally sharp at any age.* Whether you're overwhelmed, overworked, or just want a cognitive edge, this is your go-to for sharper memory and clearer thinking.* Blood Flow Supporting Ingredient Ginkgo Biloba Extract Derived from the leaves of the ginkgo biloba tree, this supplement supports healthy cerebral blood flow.* It enhances oxygen delivery to the brain, promoting cognitive health.* "Brain & Memory Power Boost is one of the best brain-health supplements available, offering support for a wide range of cognitive functions including focus, memory and mental clarity." – Daniel G. Amen, MD Get In The Flow Maintaining brain health is intricately linked to the health of your blood vessels. By focusing on strategies to enhance blood flow, such as regular exercise, a healthy diet, stress management, and hydration, you can support cognitive function and overall well-being. Supplements that include ginkgo biloba extract offer additional support for maintaining optimal blood flow and brain health.* Embracing the above practices can help ensure a vibrant and healthy life as you age.* 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. Maldonado, K. A., & Alsayouri, K. (2023). Physiology, brain. In StatPearls. StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/ 2. Disouky, A., Sanborn, M. A., Sabitha, K. R., Mostafa, M. M., Ayala, I. A., Bennett, D. A., Lu, Y., Zhou, Y., Keene, C. D., Weintraub, S., Gefen, T., Mesulam, M.-M., Geula, C., Maienschein-Cline, M., Rehman, J., & Lazarov, O. (2026). Human hippocampal neurogenesis in adulthood, ageing and Alzheimer’s disease. Nature. 3. Boston University School of Medicine, Center for Sexual Medicine. (n.d.). Epidemiology of ED. Retrieved March 23, 2026, from https://www.bumc.bu.edu/sexualmedicine/physicianinformation/epidemiology-of-ed/
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7 Brain Health Reasons for Breaking Up With Alcohol
Have you ever had a relationship with a bad boyfriend or girlfriend that was full of excitement, but proved more destructive than healthy? For certain people, alcohol is like a bad boyfriend or girlfriend. Initially, you may find it very exciting to drink. It makes you feel good (alcohol increases the feel-good neurochemical dopamine). Your troubles and worries fade. You feel more confident, affectionate, and less inhibited. But then you drink more, hoping to keep the good feelings going. You may drink too much and say or do things you later regret. It may get you into trouble. You may feel terrible mentally and physically the following day. Indeed, the momentary good feelings of consuming alcohol come at price. In addition to compromising brain function, alcohol consumption is linked with more than 60 health conditions, including liver problems, unhealthy blood pressure, digestive issues, low mood, and more. There’s a reason the World Health Organization and American Cancer Society recommend not drinking any alcohol at all! On a brighter note, a growing number of people who are uncomfortable with their drinking or just want to feel healthier are breaking up with alcohol…and you can too. Dry January – a month of abstaining from alcohol after the holidays – is already in full swing. And more people are jumping on the bandwagon. Last year, an estimated 15% of U.S. adults participated in Dry January. Of course, you can break up with alcohol at any time, and it can be for longer than a month! Here’s why cutting ties with alcohol may be the best thing you can do for your health. How Does Alcohol Affect the Brain? It’s hard to love your brain and habitually consume alcohol. The negative impacts of regular alcohol consumption on brain function are, excuse the pun, sobering. Alcohol can compromise your decision-making, slow your reactions, impact your memory, shrink your brain volume, stifle neurogenesis, disrupt brain-restorative sleep, and more. If you suffer from a mental health condition, regular drinking can make it even worse over time. Let’s take a closer look at what research shows. 7 Ways Alcohol Can Hurt Your Brain Reduces Brain Blood Flow - Your brain uses 20% of the blood flow in your body. Healthy cerebral blood flow is critical to healthy brain function. Brain SPECT imaging has shown lower overall blood flow to the brain in those who regularly consume alcohol. This can lead to problems with concentration, mental fog, impulsivity, poor decision-making, and more. Shrinks Overall Brain Volume - It isn’t just heavy drinking that harms your brain. Even moderate drinking (1-7 alcoholic beverages a week) is associated with reduced total brain volume in men and women in early middle-age, a 2020 study found. Another study showed that the more you drink, the worse the shrinkage can get. Damages Hippocampus and Prefrontal Cortex - Your hippocampus is an area of the brain that affects learning, memory, and mood. A 30-year study following more than 500 men and women showed that drinking just 1-2 glasses of wine a day is associated with atrophy of this vital brain region. Additionally, a review of animal research suggests that long-term heavy drinking damages the prefrontal cortex (involved in decision-making, impulse control, planning, and follow-through), some of which may reverse with abstinence. Inhibits the Creation of Brain Cells - Animal research has revealed alcohol consumption is associated with a dramatic 58% decline in the formation of new brain cells. Of the new cells that form, the research showed a 63% decline in survival rate. Increases Risk of Memory Loss - In light of all the mentioned impacts to brain function, it isn’t surprising that compared with non-drinkers and light drinkers, moderate to heavy drinkers have a 57% higher risk of memory loss. Increases Risk of Mental Health Problems - While a little alcohol can help calm the nerves, studies indicate it tends to worsen mental health eventually. That’s because consistent heavy drinking alters a number of brain chemicals that play a critical role in overall mental wellness. Alcohol abuse can lead to a myriad of mental health issues including persistent feelings of anxiousness, low mood, emotional trauma, and attention issues. Increases Risk of Brain Injury - Even moderate drinking can impact your reaction time, balance, sound judgement, ability to focus visually, and overall behavior. It’s no wonder drinking alcohol is associated with a greater risk of serious accidents, including risk of head injuries. Benefits of Not Drinking Alcohol Enough of the bad news about alcohol! Here’s the great news: Participants in Dry January enjoyed many health benefits from taking a break from alcohol. A follow-up study from the University of Sussex found significant benefits for brain/mental health. It showed that 93% of participants gained a sense of achievement, 71% reported improved sleep, and 57% noticed better concentration. A full 70% of participants reported improved general health. Participants also reported having more energy, weight loss, improved skin, and even saving money. What’s more, a remarkable 71% discovered they didn’t need to drink to enjoy themselves, and seven months later, participants continued to drink less alcohol – even participants who failed to abstain completely. Tips for Breaking Up with Alcohol Just like you can leave a destructive relationship, you can take a break from alcohol. The following tips are for people who want to drink less and feel their best. If you’re a heavy drinker, consult a medical doctor before making changes to your alcohol consumption. Find a Healthy Substitute Drink. Enjoy soda water with lime or fruity sparkling water. Create a Support Network. Enlist friends and family who want to support you in taking a break from alcohol and who will hold you accountable. Avoid Social Settings Centered Around Drinking Alcohol. Avoid situations with heavy drinking, if possible, or plan to take diligent care of yourself. For instance, you can volunteer to be the designated driver or step outside to call one of your support people. Be Mindful. Write or meditate and be present for what comes up around abstaining from alcohol. Seek professional support if needed. Remember, you don’t need alcohol to be healthy, but you can boost your brain and body health by cutting back or not drinking at all. 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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Why You Need This Nootropic Supplement for Your Memory
Patients frequently ask me for the best nootropic supplement. A nootropic is a substance, often referred to as a drug or a nutritional supplement, that is used to enhance memory or other cognitive functions. The supplement options are plentiful, with advertisements and claims online, some boasting life-changing outcomes. Unfortunately, most of these are just clever marketing. There are, however, some excellent nootropic nutrients and herbs available; it is important to choose wisely. True story: Long before I worked for Amen Clinics, I was working as a naturopathic family doctor in Oregon. One of my regular patients brought me a bottle of BrainMD’s Brain & Memory Power Boost, saying that she had started taking it and felt it was helping her with memory and brain fog. She wanted to know if I felt it was safe for her to continue taking it, and if so, whether I could recommend something similar that would cost less. At the end of her visit, she left the bottle with me, and I set out to do a little research. Here is what I discovered: Brain & Memory Power Boost is a very safe, well-designed, and effective supplement. And no, I could not replicate it, even by combining two or three supplements together, for less money. I immediately began recommending this supplement to my patients, especially those with concerns about memory or mental clarity. Several years later, I find myself working at Amen Clinics where I continue to recommend this supplement more than any other, due to its wide application for many different types of patients. 6 High-Quality Ingredients in Brain & Memory Power Boost The high-quality ingredients include the following: Phosphatidylserine (PS) – Extracted from sunflowers, PS is a phospholipid present in cell membranes, especially in the brain and nervous system. It helps the body transmit messages between nerve cells in the brain. One recent meta-analysis concluded that PS had a positive effect on the memory of older patients with cognitive decline, with no adverse effects. In addition, in an animal model, dietary supplementation with PS significantly increased resistance to oxidative stress and extended the lifespan of organisms. Translation: this appears to have an anti-aging effect. Historically in naturopathic medicine, PS has been used to reduce the effects of stress and is sometimes given before bed when sleep is disrupted due to high stress during the day. Acetyl-l-carnitine (ALC) – Several studies have suggested ALC plays a role in slowing down cognitive decline. The human body makes ALC in the brain, liver, and kidneys and levels can be effectively increased by taking it orally. While its mechanism is yet unclear, and more studies are needed, ALC appears to be safe and well-tolerated and may improve memory, attention, processing, and verbal fluency when studied in people with Alzheimer’s disease and mild cognitive impairment. N-Acetylcysteine (NAC) – This is used as a medicine to treat acetaminophen overdose and as a mucolytic (breaks up mucous) compound. It is quite safe even at high doses, and is a building block for glutathione, which is arguably the most important antioxidant that the human body produces. The applications of NAC in psychiatry are extensive, ranging from substance use disorders to traumatic brain injuries, obsessive compulsive disorders, depression, schizophrenia, and Alzheimer’s disease. Alpha-Lipoic Acid (ALA) – ALA is an antioxidant made by the body, found in every cell, helping to turn glucose into energy. Because it is both water and fat soluble, it can easily pass into the brain where it may help protect the brain and nerve tissue. Newer studies are finding ALA supplementation to support healing in traumatic brain injury and Alzheimer's disease in animal models, suggesting great potential for future human studies on ALA for both neurological and psychiatric conditions. Ginkgo Biloba Extract – This herbal extract has been used for centuries in Traditional Chinese Medicine to treat both cardiovascular and cerebrovascular diseases and Alzheimer’s disease. It has also been studied extensively in modern times. Recent research has shown that it may act by inhibiting oxidative stress and neuroinflammation, both mechanisms that are implicated in Alzheimer’s disease pathogenesis. It appears to be anti-inflammatory as well as improving circulation to microvasculature, which includes all the tiny capillaries that bring oxygen and nutrients to the brain. Huperzine A – This is a plant extract from a plant called Chinese club moss (Huperzia serrata) that has been used for centuries in Chinese medicine to treat memory loss. This extract appears to have benefit for all ages – it has been found to benefit college students, people with Alzheimer’s disease, post-menopausal women, and the elderly in studies. It has even been shown to improve cognition, mood, and functional deficits after moderate and severe head injuries. The neuroprotective effects of Huperzine A round out this formula. Best Nootropic Supplement for Memory When my patient returned for her follow-up visit, I happily gave my blessing to Brain & Memory Power Boost and told her I thought it was an excellent value. Most recently, I am known to bring bottles of this fantastic supplement to hand out (like a healthy treat) at gatherings of family and friends. What gift could be better? Brain & Memory Power Boost Brain & Memory Power Boost promotes the brain’s energy generation and the overall functioning of its 200 billion cells. Its ingredient profile supports the connectivity functions of the trillions of synapses that these cells make with each other and defend against oxygen free radical and other toxic threats to the brain. This advanced brain and memory support formula is developed from clinical research to help sustain circulation to your brain, which is crucial for you to maintain your mental edge. Brain & Memory Power Boost promotes healthy aging and can benefit brains of all ages. Get the ultra-pure, nootropic nutrients in Brain & Memory Power Boost today! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about Brain & Memory Power Boost and our full list of brain healthy supplements, please visit us at BrainMD.
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Here Are Some of the Best Reasons You Should Take Turmeric for Memory
Deep golden-orange in color, and rich in flavor and nutrients, turmeric comes from the root of the Curcuma longa plant, a member of the ginger family. Its popularity has exploded in recent years. Now enjoyed by many in curries, atop roasted veggies, and in healthful warm beverages – turmeric love is about more than just flavor. Turmeric (and its principal active chemical compound curcumin) offers a treasure trove of health benefits, making it an in-demand nutritional supplement. Research has found that turmeric offers powerful antioxidant and anti-inflammatory effects, making it helpful in addressing many health challenges. Regular consumption of a highly absorbable, quality supplement may aid heart health issues, unstable blood sugar, cholesterol problems, stiff joints, and occasional feelings of anxiousness. It also may help to quell exercise-related inflammation and muscle soreness, which can speed up recovery time and boost athletic performance. Lesser-known, though, are the ways in which turmeric has been shown to support brain health. Indeed, turmeric is a valued natural nootropic. Nootropics are substances that may help improve thinking, learning, and memory – especially in cases where these functions are compromised. Here’s how turmeric supports memory, neuroplasticity, and more. Here's the Latest Research on Turmeric and Curcumin Turmeric isn’t new. It’s long been valued in Ayurvedic and other forms of traditional medicine in China and India. Scientific research is just now catching up with what traditional medicine has known for centuries. Here are some highlights in how turmeric can support brain function. Turmeric and Memory One early indication that turmeric consumption might be linked to healthy memory function was, in part, discovered in population studies that showed elderly villagers in India having the lowest rate of neurodegenerative disease affecting memory in the world. These villagers typically consume a traditional diet, which provides turmeric in nearly every meal. In 2018, a study conducted by UCLA researchers showed that participants with mild memory problems who received a curcumin supplement twice a day for 18 months experienced significant improvements in their memory and attention abilities, while those who took a placebo didn’t. Additionally, the study conducted PET scans before and after to determine participants’ levels of amyloid-beta and tau, which form the plaques and tangles that progressively obstruct brain function in neurodegenerative brain health issues. At the end of the study, the scans of those who took curcumin showed significantly less amyloid and tau proteins in the brain region that controls memory function. The results suggested that taking curcumin could provide meaningful cognitive benefits over time. The researchers weren’t exactly clear how curcumin helps memory, but they suggested it may be due to its brain inflammation-reducing effects. Turmeric and Increased Blood Flow Interestingly, just last year a study was conducted on elderly men and women receiving a turmeric root extract supplement. The study revealed improved blood flow to the brain in participants and indicated “the potential for curcumin as an intervention for improving cerebral oxygenation and blood volume changes in older males and females.” Of course, improved cerebral blood flow is excellent for brain function. It’s known to boost multiple markers of cognition, including memory. Turmeric and Neuroplasticity Remarkably, our brain’s neurons have the capacity to form new connections, allowing it to rewire itself. In certain parts of the brain, neurons can multiply and increase in number. It’s called neuroplasticity. A protein called brain-derived neurotrophic factor (BDNF) is the main driver behind the formation of these new neurons and the strengthening of existing neuronal connections. Animal studies have found that curcumin may increase brain levels of BDNF, which may boost neuroplasticity. In a study published last year, Mexican researchers studied aged mice that were given curcumin. They found that the curcumin induced neuroplasticity in the prefrontal cortex and hippocampus of the aged mice – areas of the brain involved in memory and learning. Not surprisingly, the research showed curcumin improved learning and memory while reducing oxidative stress and inflammation in the aged mice. There are currently more human studies underway involving turmeric. The evidence so far showing turmeric’s antioxidant and anti-inflammatory effects, stimulation of blood flow to the brain, and support of BDNF all bode well for those seeking to protect their memory and enhance their brain function. Supplementation Unfortunately, turmeric and curcumin, in supplement form, can be hard to absorb at meaningful levels. However, if combined with the additional ingredients, absorption can be improved. For example, a substance in black pepper called piperine, when combined with curcumin, has been shown to increase bioavailability by 2000%! Be sure to choose high quality supplements formulated for maximum absorption. 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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