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Epigenetics Basics: Some of the Best Ways to Boost Your Health
Humans have 23 pairs of chromosomes in most of their cells, one set coming from each parent. Chromosomes package up the DNA and are located in the nucleus of each cell. Each chromosome contains genes that provide instruction, or coding, in the DNA for producing the different kinds of proteins that make up our cells. Our reproductive cells only have 23 single chromosomes, so that when they’re combined after fertilization they can go on to create a new human with 23 chromosome pairs. Another twist in our genetics is that the mitochondria, which generate most of our energy, also have DNA. Though the amount of mitochondrial DNA (and their number of genes) are small compared to what’s in the cell nucleus, our mitochondrial DNA is important for our health. What’s Epigenetics? As the understanding of our genetics becomes more sophisticated, epigenetics has become increasingly important. Epigenetics is genetic activity above the level of DNA: regulatory proteins layered over our DNA can profoundly affect when and how the DNA is read out to make proteins. In a broad sense, our epigenetics is affected by the choices we make related to diet, exercise, or other lifestyle factors. Another aspect of our genetics that affects our epigenetics is that our genes have far more variability than previously believed. Many of our genes have differing DNA coding in different people, variations that can impair the functioning of the proteins that they code for. These variations – called polymorphisms – pop up in different individuals and interact with epigenetic factors to make for considerable variation in genetic activity from one individual to the next. As the field of genomics continues to work out polymorphisms and epigenetics, it’s helping to identify and link various health risks to our genetic and epigenetic profiles. One such function that’s being actively researched is memory. Memory Problems People who have one or two copies of the apolipoprotein E4 (APOE4) gene on their chromosome 19 have a higher risk for memory problems – there’s more potential risk from two copies than from one. APOE Genes Everyone has two APOE genes just as they have doubles of all their other genes. There’s still a lot we don’t know about apoE proteins, but we do know that some work better than others. A 2020 review in the journal Neurobiology of Disease indicates they have at least 3 functions: (1) clearance of debris from the brain tissue, (2) promoting connectivity between nerve cells, and (3) tamping down inflammatory activity. There are three versions of the APOE gene: E2, E3, and E4. E2 codes for proteins that appear to protect the brain, at any stage of life. E3, which is the most common version, codes for proteins that don’t harm the brain but aren’t particularly protective either. Proteins from E4 appear to be bad for the brain, perhaps even early in life. The APOE4 gene is the most threatening of the various genes linked to memory problems. Having one copy of E4 increases risk for major memory problems; two copies of E4 equate to the most predictable risk for memory problems later in life. APOE4 is strongly linked to buildup of beta-amyloid plaques in the brain, which are well established to increase risk for major memory problems. Beta-amyloid and Tau Proteins Beta-amyloid plaques are aggregates of the beta-amyloid protein that are believed to have a gooey effect in the brain tissue and damage the functioning of nerve cells. Whereas beta-amyloid is located in the spaces between brain cells, tau proteins are found inside neurons. They normally are building blocks for microtubules, linear cell structures that provide microscopic tracks (think train tracks) that help our cells move proteins from one location to another. When tau proteins function abnormally, proteins derail from these microscopic tracks and cell functioning becomes impaired. Tangled and abnormal tau deposits can result from repeated head injury. This is very common in football players. Aside from head trauma, mutations in the MAPT gene on chromosome 17 can cause major tau protein problems, as can excessive iron stores. Other Genes Linked to Memory Problems Besides APOE4, at least three other genes can increase harmful beta-amyloid plaque production: The amyloid precursor protein (APP) gene on chromosome 21 sometimes causes memory problems between the ages of 35-65. The presenilin 1 (PSEN1) gene on chromosome 14 can cause serious memory issues. The presenilin 2 (PSEN2) gene on chromosome 1 also can cause serious memory issues. Of all the memory-damaging genes, the most common is APOE4, with about 15% of the U.S. population having at least one copy. The APOE4 gene can exacerbate poor blood flow to the brain, but aerobic exercise can significantly increase blood flow to the brain in APOE4 carriers. It’s essential that people with this gene take good care of their blood vessels. This is one way epigenetics can improve brain (and body) health. What Affects Our Epigenetics? For the past few decades, scientists have been exploring the field of epigenetics – the way diet, and other non-genetic factors can turn certain genes on or off. As a result of epigenetic influences, certain illnesses can become more or less likely in us as well as our offspring. Geneticists now know that environmental factors like diet, stress, toxins, and prenatal nutrition can affect the activity of the genes that are passed on to your offspring and beyond. Researchers have found that prepubescent boys who started smoking cigarettes increased the risk of weight issues in their children. Unwise decisions at such a young age have the potential to affect future generations. So, what can you do to safeguard your health and the health of future generations? Here are some healthy ways to protect your memory and overall wellness with epigenetics basics… Support Memory & Long-Term Health with These 6 Epigenetics Basics Know Your Family History One of the most crucial epigenetics basics is to know your family’s genetic and other health history. Though it may be difficult to take the time to dig into your family’s health history, such a project may pay dividends for your personal health. Though some relatives may not choose to share their health history, do your best to get an accurate picture of those in your family who may have/had memory issues or other illnesses in the past. This can help you know if there are certain health problems you should be aware of so you can take the appropriate steps to safeguard yourself against them. Get Early Screening For those who have genetic risk factors (especially a family history of memory problems), early screening – around age 40 – is recommended. This screening may include questionnaires and cognitive testing. Early screening may give you a window of time in which to address other possible risk factors. Work with your doctor or healthcare practitioner to order a lab test that includes apolipoprotein E gene status. The test should let you know if you carry the APOE4 gene. Presenilin and other more sophisticated genetic testing may be worthwhile if people in your family have early-onset memory issues. If it’s discovered that you have any of these genes, it’s vital that you get genetic counseling and immediately adopt a clean lifestyle. Regular Exercise Physical exercise may slow beta-amyloid buildup in the brain in APOE4 carriers. Research teams in Finland and Sweden found that exercising at least twice a week in middle age lowered the chance of developing memory issues more than 20 years later. This protective effect was stronger in people with the APOE4 gene. Though everyone should exercise regularly, it’s recommended that you do aerobic exercise if you have one or two APOE4 genes. Also, cleaning up your diet and lifestyle may give you added support. Protect Your Brain If you suspect you may have a genetic predisposition to memory issues, caring for your brain is critical. Learning new things, playing brain games, and engaging in creative hobbies are great ways to keep your brain sharp. Being vigilant about your brain health could make a huge difference in your life, especially if you’ve watched family members struggle with memory issues or other health problems. Avoid Head Trauma To protect your brain from injuries (which can increase abnormal tau proteins), avoid contact sports. Also, do your best to avoid falls, which are much more common as you age. Practice balance exercises and strengthen your muscles to keep them in shape. Eat Healthy Foods It’s recommended you avoid or limit: Meals with high-glycemic foods and loads of saturated fat: Fast food, pizza, mashed potatoes, pancakes with syrup, bacon, cheap hamburgers or other feedlot meats all raise your blood sugar too fast, stress your insulin system, challenge your liver, and can contribute to unhealthy weight, hypertension, and other health problems that can negatively affect your brain and body. Processed cheeses and microwave popcorn: They contain diacetyl, a flavoring chemical that can increase beta-amyloid. Also, consider adding these healthy foods to your diet: Antioxidant-rich spices: turmeric, ginger, garlic, onions, saffron, cinnamon, parsley, sage, rosemary, thyme, coriander, oregano, cloves. Foods with detox power: wild-caught salmon, blueberries, curries, crucifers (kale, broccoli, cabbage, cauliflower, collard greens), mushrooms. Polyphenol-rich foods and beverages: sugar-free dark chocolate, green tea, berries (blueberries, blackberries, cranberries, raspberries), apples, cherries. Polyphenols support a healthy heart and circulation, deter LDL-cholesterol damage, and assist with healthy inflammatory and immune function. Vitamin-rich foods: leafy greens, gluten-free grains, and grass-fed liver and meats. Embrace Epigenetics Your genes don’t have to be your destiny. Like those detailed above, there are many natural ways to protect your memory and health over the long-haul. Try the above epigenetics basics and let us know if you notice an improvement in your health and well-being. 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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8 Ways to Keep Your Mind Sharp & Healthy
As the executive control center of the entire body – and the supervisor of every thought, mood, memory, and action – your brain makes you you. That’s why you must do everything you can to take care of your brain. How Fit Is Your Brain? Many people don’t realize that the brain is like a muscle. In fact, keeping your brain fit is a great way to support your cognition and memory throughout your life. Cognitive skills tend to dip after you graduate from college or retire from work, so don’t stop challenging your brain daily. No matter your age, mental exercise can have a positive effect on your brain. If you’re looking to improve your brain fitness, here are 8 natural ways to maximize your physical and mental well-being… 8 Ways to Keep Your Mind Sharp & Healthy 1. Protect Your Brain Though protecting your noggin should be a no-brainer, it’s helpful to be reminded of some practical brain safety tips that can reduce your risk of head injury. These include avoiding high-risk sports where you can hit your head, remembering to wear a seat belt when in a vehicle, and always wearing a helmet when on a motorcycle, bicycle, skateboard, snowboard, skis, or rollerblades. 2. Play Brain Games Brain games are excellent for cognition – especially for older adults. Spending just 15 minutes a day, five days a week on games such as crossword puzzles, memory games, chess, sudoku, and jigsaw puzzles can improve concentration. They also can boost memory! 3. Listen to Soothing Tunes Listening to music can increase pleasurable feelings, improve mood, boost energy, raise dopamine levels, and help with focus and concentration. Remaining in a relaxed state of mind is easier to accomplish when you have a happy tune running through your head. Listen to brain enhancing music specifically composed to enhance mood, gratitude, motivation, and inspiration. 4. Avoid Harmful Foods Proper nutrition is essential to peak brain function. Unfortunately, the standard American diet is filled with toxic foods that increase your risk for physical problems as well as issues with your focus, mood, and memory. Many of these unhealthy foods are: Highly processed Pro-inflammatory Pesticide sprayed Artificially colored and sweetened High glycemic Low fiber Laden with hormones Tainted with antibiotics In place of these harmful foods, be sure to eat a healthy diet…one that includes lean protein, high fiber, and healthy fats. Also, it’s recommended that you eat 9 servings of fruits and vegetables every day. 5. Learn Something New Brain researchers emphasize that the “use it or lose it” principle applies to the brain. When the brain stops learning it can start fading, so be intentional about learning new things. Set aside sometime each day to learn something new. Take a class, learn a new language or musical instrument, or try square-dancing, chess, tai chi, yoga, or sculpture. Einstein said if someone spends 15 minutes a day learning something new, they’ll be an expert in a year! 6. Revitalize with Exercise Aerobic exercise, sufficient to make you sweat for 30 minutes, increases blood flow to your brain as well as your muscles and other tissues. This helps deliver nutrients and remove waste products. It can even increase the growth factor BDNF which promotes improved brain function. Physical activity also has been associated with improved mood and a more optimistic outlook on life. Walking can help clear your mind, improve your mood, and burn some calories all at the same time. 7. Clear Your Mind Make time for yourself every day. Taking breaks for relaxation and meditation provides benefits for both your physical and mental health. Spending just 15 minutes alone, without distractions, may refresh your mind. Clearing your mind and slowing your breathing can help restore inner calm. Repeating simple words like “May I be safe and secure” can increase positive emotions and decrease negative ones. Loving Kindness Meditations can help reduce stress and improve your overall outlook on life. 8. Get Nutritional Support One of the best ways to optimize your health is with brain directed supplements. At the foundation of every supplement regimen should be ultra-pure, clinically proven vitamins and nutrients that can help improve energy, focus, and memory. At BrainMD, we’re proud to recommend… Nutrients to Keep Your Mind Sharp Brain & Body Power MAX is recommended for those who want a truly powerful dietary supplement system that offers superior memory and brain support nutrients.* It provides clinically significant levels of vitamins, minerals, omega-3s, herbal extracts, and other nutrients that support, promote, and enhance the brain.* This all-in-one supplement system makes it easy to stay healthy on the go with portable packets for your purse or pocket.* Brain & Body Power MAX Each packet of Brain & Body Power MAX contains: NeuroVite Plus Multivitamin (2 capsules) Over fifty vitamins, minerals, and plant extracts (all in their most active forms) are combined in this clinically proven multivitamin.* NeuroVite Plus Multivitamin is also the only way to get Dr. Amen’s proprietary Brain Boosting Blend of brain-supporting nutrients. Omega-3 Power (2 capsules) To operate at peak performance, a healthy brain, heart, and body require plenty of omega-3s.* MAX gives you greater levels of EPA and DHA with its double dose of Omega-3 Power.* It provides a much higher potency than the typical fish oil product and undergoes the most advanced purification process in the industry to ensure safety.* Brain & Memory Power Boost (3 capsules) Brain & Memory Power Boost contains brain directed nutrients, grounded in solid clinical science to support healthy brain and memory performance.* With its all-star lineup of potent ingredients, Brain & Memory Power Boost promotes the brain’s basic functions including its energy, connectivity, and overall performance.* These practical and natural techniques can help keep your brain fit so you can live your life to the MAX!* At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Brain & Body Power MAX and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Here’s How to Know If You’re Right- or Left-Brained
You’ve probably heard about personality measures that determine if an individual is right- or left-brained. Do you know which side of your brain is more dominant? Are You Right- or Left-Brained? The human body is mostly symmetrical – it has a right and left side that closely resemble each other, yet have anatomical, functional differences. The human brain also has this subtle asymmetry.¹ This is the basis for the understanding that each person’s brain will be functionally dominated by either the right or left side, that each of us is either right- or left-brained. This theory, which emerged in the 60s and is based on the research of psychobiologist, Roger W. Sperry, is built on the idea that the two brain hemispheres operate differently. It has now entered the general lexicon as the idea that individuals who are analytical and methodical are left-brained, while those who are more artistic and creative are right-brained. When a person is identified as either right- or left-brained, it doesn’t mean that the other side of the brain doesn’t work. Both brain hemispheres carry out many unique functions. Being right- or left-brained simply means that one of your brain hemispheres may be dominant over the other. Many of the functions and characteristics associated with being right- or left-brained can be attributed to the temporal lobes. Functions of the Temporal Lobes The temporal lobes, situated behind the eyes and below the temples on either side of the brain, are involved with encoding memories into long-term storage. They also are linked to mood stability, receptive language (reading and hearing), interpreting social cues, and spiritual experience. These lobes store memories and images and help define our sense of self. Some temporal lobe functions are more evenly divided between the left and right sides – vocal sound processing and music processing, for example. The temporal lobes also house the “what pathway” in the brain. This allows us to identify objects by sight so that we know “what” they are. Recent scientific research on the brain has discovered that despite the “division of labor” between the two sides of the temporal lobes and the rest of the brain, the brain has the capacity to flip these divisions. If one side of the brain becomes damaged, the other side can step in and take over those tasks.² Dominant Side (usually the Left) most language processing visual and auditory processing intermediate-term, and long-term memory auditory learning word retrieval emotional stability Nondominant Side (usually the Right) reading facial expressions visual learning interpreting vocal intonation sense of rhythm musical ability spiritual experience Dominant Temporal Lobe Language is one of the keys to being human. It allows us to communicate with each other. Receptive language, being able to receive and understand speech and written words, requires temporal lobe stability. The dominant temporal lobe helps to process written words and sounds into meaningful information. The ability to read, comprehend, remember, and integrate new information depends on the dominant temporal lobe. Problems with this lobe may contribute to difficulty understanding speech, language struggles, communication problems, and reading disabilities. Emotional stability is heavily influenced by the dominant temporal lobe. The ability to feel stable and positive – despite the ups and downs of everyday life – is important for the development and maintenance of consistent character and personality. Healthy temporal lobe function may produce mood stability, but increased or decreased activity in this part of the brain can lead to inconsistent or unpredictable behaviors and moods. Nondominant Temporal Lobe The nondominant side of the temporal lobe assists with recognizing familiar faces and facial expressions, and with being able to accurately perceive voice tones and intonations. Having the ability to determine if someone is happy, sad, angry, or busy, is essential when interacting with others. Both the right and left temporal lobes help us process sights and sounds. This part of the brain allows us to experience a wide array of emotions when listening to music. Often called the “interpretive cortex,” the temporal lobes help us interpret what we hear by accessing stored memories, which provides meaning to new information.³ Strong convictions, meaningful insights, and the capacity to know the truth have been attributed to the temporal lobes. Though different sides will dominate in different people, the best way to protect the dominant and nondominant lobes is to keep the entire brain healthy. Problems with the Temporal Lobes Dominant Side dark or violent thoughts internally or externally focused aggression overly sensitive mild paranoia reading challenges problems finding the right word emotional instability Nondominant Side struggles with social skills problems recognizing facial expressions difficulty decoding vocal intonations Either or Both Temporal Lobes memory problems, memory gaps headaches or abdominal pain anxiousness or fear with no discernable cause feelings of déjà vu or jamais vu periods of spaciness or confusion abnormal sensory perceptions, visual or auditory distortions hypergraphia (excessive writing) religious or moral preoccupation Left Temporal Lobe Problems A common left temporal lobe problem is aggressiveness, which can be expressed either externally toward others or internally in negative thoughts or feelings about oneself. Temporal lobe damage or dysfunction can make someone more prone to anger, irritability, or violent thoughts. People with left temporal lobe issues can be more sensitive to slights, even those that are done in jest. This sensitivity can cause serious relational and work problems. Right Temporal Lobe Problems Right temporal lobe problems typically involve issues with social skills, especially with respect to recognizing facial expressions and voice intonations. Either/Both Temporal Lobe Problems Left temporal lobe issues are often linked with externally directed discomfort (such as aggressiveness, anger, irritability), while right temporal lobe problems are usually associated with internal discomfort (anxiousness and fearfulness). It’s common for those with temporal lobe issues to have illusions, such as: Perceiving size or shape changes of objects Seeing shadows or bugs out of the corner of the eyes Hearing bees buzzing or static from a radio that isn’t there Smelling odors, odd tastes in the mouth Feeling bugs crawling on the skin or other skin sensations Unexplained headaches and stomachaches are also common temporal lobe problems. Many people who experience sudden feelings of anxiousness, nervousness, or panic may develop fears or phobias. Protect Your Brain Temporal lobe issues can happen without us even knowing it. Many of the above issues are considered psychological when they may be biological. The temporal lobes sit in a vulnerable area of the skull in the temporal fossa (or cavity). The front wall of the cavity has a bony ridge. The front part of the temporal lobes can be damaged if it impacts against this hard surface. Since the temporal lobes are housed in a cavity surrounded by bone on five sides (front, back, right side, left side, and underside) they can be damaged by a blow to the head from almost any angle. Temporal lobe problems can come from many different sources, including head injuries, genetics, and toxic or infectious exposure. The temporal lobes, prefrontal cortex, and anterior cingulate gyrus are the parts of the brain most vulnerable to damage by virtue of their placement within the skull. They’re also the most heavily involved in thinking and behavior. Memory, Identity and Personality Memories give us both our greatest joys and our deepest sorrows. Memories can influence everything we do. Essential components of memory are integrated and stored in the temporal lobes. The most precious treasures we have in life are the images and memories we store in our brains. The sum of these stored experiences can contribute to our sense of personal identity and connectedness to those around us. In many ways, our experiences make us who we are. As the executive control center of the entire body – and the supervisor of every thought, mood, memory, and action – your brain makes you you. That’s why, regardless of whether you’re right- or left-brained, you must do everything you can to take care 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. References: 1. Walsh, V. (2000). Hemispheric asymmetries: A brain in two minds. Current Biology, 10(12), R460–R462. https://doi.org/10.1016/S0960-9822(00)00533-9 2. Uddin, L. Q. (2020). Stability and plasticity of functional brain networks after hemispherectomy: Implications for consciousness research. Quantitative Imaging in Medicine and Surgery, 10(6), 1408–1412. https://doi.org/10.21037/qims-20-554 3. Penfield, W. (1959). The interpretive cortex: The stream of consciousness in the human brain can be electrically reactivated. Science, 129(3365), 1719–1725. https://doi.org/10.1126/science.129.3365.1719
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The BrainMD Difference: Natural, High-quality Supplements
Why Supplement? 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. There are many reasons why taking dietary supplements should be a part of everyone’s daily health routine, including: Our life processes require vitamins, essential minerals, and conditionally-essential nutrients. Deficiencies can lead to illness and death. Practically everyone has genetic mutations or polymorphisms, which increases their need for specific nutrients. Stress (emotional, chemical, physical, infectious), alcohol, smoking, and many medications deplete nutrients from the body. Traditional medicinal plants, when standardized and tested, invariably have superior benefit-risk profiles compared to medications. Dietary supplements based in science can equal or surpass pharmaceuticals. They also help pharmaceuticals work better. One of the best explanations for the importance of taking supplements daily comes from Dr. Mark Hyman, who says: "If people eat wild, fresh, organic, local, non-genetically modified food grown in virgin mineral- and nutrient-rich soils that has not been transported across vast distances and stored for months before being eaten…and work and live outside, breathe only fresh unpolluted air, drink only pure, clean water, sleep nine hours a night, move their bodies every day, and are free from chronic stressors and exposure to environmental toxins, then it is possible that they might not need supplements.” The Nutrition Gap Numerous large population surveys have consistently documented that the foods currently available in the Standard American Diet (SAD) aren’t providing enough of the nutrients the brain and body need. Even if you try to maintain a healthy diet, many foods are so low in nutrients that there will always be a gap in nutrition. That’s where dietary supplements come in – they help fill the gaps in your diet with the nutrients you’re missing by only eating foods. However, supplements are NOT a cure-all. They can’t replace good habits such as a healthy diet, regular exercise, quality sleep, and stress management. But supplements CAN make solid contributions to a healthy lifestyle by giving your body added protection from the everyday assaults of the environmental, biological and chemical toxins that surround you, such as air pollution, pesticides, and the thousands of chemicals that generate dangerous free radical molecules. Supplements also can help bolster inflammatory response, protect your DNA, assist with healthy gene regulation, boost your immune system, improve your mood, and promote overall brain health. The Supplement Trap When you walk into a vitamin store or the health section of a supermarket, what do you see? Hundreds of vitamins and dietary supplements with different ingredients, amounts and sourcing…not to mention bottles in a variety of shapes, sizes, and colors. What’s the one thing they all have in common? They all claim to be the best. Of course, you realize they can’t all live up to their promise. But how can you find a quality dietary supplement amid the sea of inferior products? As you search for effective, high-purity supplements there are many pitfalls to avoid and many elements to consider: 10 Things to Keep in Mind When Purchasing Supplements 1. Absorption The digestive system must extract the vitamins and nutrients you need from food and supplements, but the body’s absorption of vitamins can be affected by several factors, including competition of digestion and the addition of other supplements. For example, sugar interferes with the absorption of vitamin C. Many supplement ingredients (such as magnesium oxide) are known to be poorly absorbed yet are used simply because they’re cheaper or take up less space in a tablet or capsule. 2. Additives Many supplements have fillers, which reduce their effectiveness and may even be harmful to your health. Some companies add agents to their supplements simply for cosmetic reasons, e.g., titanium dioxide for whiteness. Others include artificial dyes, some of which are linked to cancer. Some supplements, particularly those marketed to children, have substantial amounts of sugar added – take a look at the label for a gummy product. Many products that contain minerals have revealed lead contamination when tested. 3. Fad Supplements Perhaps you’ve seen fad supplements being sold on TV. Many of those products claim to have the backing of clinical trials, though often no such trials have been published in scientific journals. The makers of fad supplements can even stoop to adding drugs (pharmaceuticals) into their products labeled as dietary supplements, even though this is expressly prohibited by the U.S. Food and Drug Administration (FDA) and can cause serious harm. If the supplement maker can’t show you controlled clinical trials published in peer-reviewed journals, proceed with great caution. 4. Formulation Just because a product has a certain ingredient in it doesn’t mean there’s enough of that ingredient in each dose proven (in clinical studies) to benefit people. A dirty little secret of the dietary supplement industry is that many products have less-than-proven amounts of ingredients – especially when those ingredients are expensive – to make it seem like the consumer is getting more for their money than with a competing product. Some in the industry call this “dusting” with “Fairy Dust.” Effective dietary supplements provide safe and clinically proven ingredients in doses that have reasonable probability of creating benefits for those who take them. 5. Labels & Claims Before you buy a supplement read the label, especially the Supplement Facts box which, by law, must list the active ingredients. Carefully read the directions for use and any cautions or warnings that follow them. Read the packaging and any claims for efficacy and/or safety that are on the label. The FDA prohibits supplement makers from claiming that their products “treat,” “diagnose,” “prevent,” or “cure” diseases, so carefully read the label to make sure it isn’t making any extravagant claims. 6. Manufacturing GMPs (Good Manufacturing Practices) are the legal requirements for the minimal manufacturing system to ensure a dietary supplement product has the correct ingredient identity, strength, purity, safety, and process documentation that matches the content of its label. The cGMP (current GMP) regulations were developed by the FDA to ensure that dietary supplements are safe to take, by being manufactured to the highest quality possible from the available technology. If the product you’re considering wasn’t manufactured in a GMP certified facility, leave it on the shelf. 7. Marketing Outlandish claims in marketing materials can be an indication that the company is over-promising in order to boost sales. Look for realistic statements about a product for “supporting,” “promoting” or “enhancing” specific structures or functions. Everyone’s body works differently, so supplements are rarely one-size-fits-all. Be sure the supplement’s ingredients have been put through controlled human clinical trials, which are the highest level of proof that they possibly could work for you. 8. Quantity Not all supplements are created equal. The number of ingredients in dietary supplements widely vary, which is especially true of multiple vitamins. Some leading supplement companies take a minimalist approach, claiming that less is more. At BrainMD, we believe that more is more. We include all the vitamins and essential minerals that can be safely combined into one product. 9. Reviews Online reviews can be beneficial when they’re presented in an honest manner. Unfortunately, some websites, including well-regarded ones, pay people to create positive reviews. It can be a good sign to see some average or negative reviews since one supplement won’t have the same effect for every person. However, be cautious when a large number of reviews simply repeat the same claims for the product. 10. Testing Testing is most effectively done on the raw material ingredients before they enter the chain of production. But in-process testing is also necessary, and the finished product must also be tested to ensure the integrity of the entire manufacturing process. Many companies cut corners, so make sure your supplement has gone through identity and potency verification, heavy metal testing, and microbial testing. So, how can you really know if you’re getting a high-quality supplement or just cheap ingredients in a fancy bottle? The BrainMD Difference Our Why At BrainMD, we passionately believe that a better brain leads to a better life. We realize the last thing the world needs is another line of poorly-made supplements. From the moment we started operations in 2009, we’ve committed ourselves to provide ultra-pure, clinical-grade, ethically sourced dietary supplements that can supply you with the nutrients you need to lead a brain-healthy life. We subscribe to a whole-person approach to physical and mental wellness. We’ve dedicated ourselves to helping people feel better by creating the highest quality dietary supplements and nutritional products on the market. The integrity of our work and our devotion to helping people inspires our commitment to excellence. Solid Foundation One of the distinguishing factors of BrainMD is that we’re backed by the combined knowledge, clinical experience, and guidance of an MD and a PhD. Our Founder: Daniel G. Amen, MD Dr. Amen is a double board-certified psychiatrist, clinical neuroscientist, brain-imaging specialist, and multiple New York Times, bestselling author. He is the visionary behind Amen Clinics, Amen University, and the numerous products and services offered by BrainMD. Our Chief Science Officer: Nicole Avena, PhD Dr. Nicole Avena completed her PhD in Neuroscience and Psychology from Princeton University, followed by a postdoctoral training fellowship at The Rockefeller University in New York City. She is a research neuroscientist and expert in the fields of nutrition, diet and addiction, with a special focus on nutrition during early life and pregnancy, and women’s health. In addition to over 100 peer-reviewed scholarly publications, Dr. Avena has written several books, including What to Eat When You’re Pregnant, What to Feed Your Baby and Toddler, and What to Eat When You Want to Get Pregnant. Backed by Science Would it surprise you to know that many of the supplements in the marketplace today have little or no backing from human clinical studies? The BrainMD research team incorporates the latest scientific findings into creating a wide array of specialized formulas that promote optimal brain function. We want you to be fully informed regarding our products. That’s why we’re committed to providing you with educational resources on the clinical research behind our products, and the science that supports our choice of ingredients that comprise our superior grade nutritional formulas. Our ingredient selection process is based on clinical trials and other studies published in peer-reviewed scientific journals and our supplements are formulated to exacting standards. Brain Directed We recognize that the health of your brain is central to your overall success. Feeding your brain properly is essential for optimal fitness and can be the first line of defense in preserving your mental and physical well-being. With the use of brain SPECT imaging, Dr. Amen discovered that some prescription medications can damage the brain. He sought out non-toxic solutions for his patients and developed dietary supplement formulas targeted to memory, mood, focus, and other specific brain functions. Those early formulas were so effective, they eventually led to the creation of the first supplement company solely dedicated to brain health, BrainMD. Rigorously Tested Our products are developed to promote brain-healthy living, and their ingredients, combinations, and dosages are solidly grounded in human brain research. During the product development process, our team may be required to review hundreds of studies to make sure we’re aware of all the research relevant to the product. We work to ensure that the specific ingredients (and the levels of each ingredient) in our products are safe, effective, and well-tolerated. We have stringent standards for selecting the raw materials for our products and work hard to verify that our ingredients are free of heavy metals, pesticides, herbicides, solvents, bacteria, mold, glutens, sugar, egg, dairy, corn, and any other unnecessary additives. Our ingredients undergo extensive testing to establish their identity, purity, potency, and freedom from contamination. We partner with the highest-quality manufacturers, which conform to the cGMP as required by the FDA. We use independent labs to further verify the manufacturer’s quality test results. With BrainMD products, you always get the nutrients promised on the label. Array of Products BrainMD has developed several products that are essential for everyone’s nutritional needs: our premium multivitamin, NeuroVite Plus, ultra-concentrated EPA and DHA fish oil, Omega-3 Power, and high-purity Vitamin D3 5000.* Our line of 30 supplement products was designed to support a wide range of individual needs, including: Everyday Essentials (Brain & Body Power, Brain & Body Power Max) Focus & Attention (Focus & Energy, Attention Support) Mood & Anxiousness (Serotonin Mood Support, SAMe) Food & Drink (Brain Boost On The Go) Protein (OMNI Protein – Vanilla and Chocolate) Kids & Prenatal (Smart Prenatal, Kids’ NeuroVite, Coromega Omega-3 Squeeze) Memory (Bright Minds Memory Powder, Brain & Memory Power Boost, NeuroPS) Stress & Relaxation (GABA Calming Support, Everyday Stress Relief) Sleep (Magnesium Chewables, Restful Sleep) Probiotics (ProBrainBiotics) This extraordinary group of products is the only line of dietary supplements available today that are specifically developed to address the full spectrum of brain health concerns.* Note: it’s important to discuss supplements with your healthcare practitioner. If your doctor isn’t knowledgeable about nutraceuticals (which is common), consult with a naturopathic or integrative medicine physician before starting any supplement regimen. 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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5 Reasons Why You Should Know Your Brain Type
Did you know that there are 16 different Brain Types? Which one are you? Maybe you’ve taken an online personality quiz in the past. Though such tests can occasionally offer helpful information, most fail to consider an individual’s health habits and personal history. In many cases, they also fail to include improvement strategies. Another problem with online tests is that they typically aren’t backed by science. Worse still, they frequently place people into rigid categories that can discourage, confuse or even stigmatize the test taker. With so many poorly-designed tests flooding cyberspace, we’re proud to present the Brain Health Assessment (BHA), a science-backed, paradigm-shattering brain test. This one-of-a-kind online test: Was developed by Daniel G. Amen, MD, a double board-certified psychiatrist who has been practicing for over 40 years. Is powered by the world’s largest database of functional brain scans – 160,000 and growing. Incorporates extensive research – Amen Clinics has published over 70 clinical studies on brain health. Is based on the combined clinical experience of a team of Amen-trained doctors who have worked with patients from 120 countries. Backed by decades of research, the results of the BHA will give you a personalized report that measures your overall health and includes recommendations for improvement based on your Brain Type. Benefits of Knowing Your Brain Type Just as identifying your abilities, interests, and skills can help you become a more well-rounded, successful person, knowing your Brain Type can help you better understand who you are and why you do what you do. These insights can potentially impact your future career and relationships in significant ways, by: 1. Reducing Stigma- There are plenty of judgments out there about how people should think, act, behave, and perform. Knowing your specific Brain Type can help reduce the stigma of labels or conditions others have assigned to you. Break free from the shame of a struggling brain. 2. Increasing Knowledge- Knowing your Brain Type can provide you with invaluable information. Taking the BHA can help identify your brain’s potential risk factors. The sooner you’re aware of specific challenges, the sooner you can begin to address them with natural treatments. 3. Setting Goals- In addition to learning your Brain Type, you’ll also receive a Brain Fit Score. Since even the healthiest brains can be improved with targeted treatments – including diet, exercise and lifestyle interventions – you’ll receive a plan for how to set and achieve personal fitness goals. 4. Providing Nutritional Support- Taking the BHA can help you cut through the confusing world of supplements to discover what you should be taking for optimal physical and mental wellness. Included with your Brain Fit Score is a recommended supplement regimen customized for your specific Brain Type. 5. Making It Fun- People take personality quizzes all the time, but with those tests, they’re only getting a partial picture. Learning more about how you’re wired, and how you can use that knowledge to improve yourself in the future, can be exhilarating. Since habits, skills and personality traits originate in the brain, learning your Brain Type can be the key to unlocking your potential. With the BHA, you’ll get an accurate picture of your brain, a doctor-recommended supplement plan, and a personalized roadmap for healing. Take the Brain Health Assessment to Know Your Brain Type The Brain Health Assessment (BHA) is absolutely FREE and only takes about 5 to 7 minutes to complete. Here are 4 simple steps to taking the BHA: Take the Brain Health Assessment Here Discover your Brain Type & Brain Fit Score Get a personalized supplement, nutrition, and fitness plan Optimize your brain and take back your health! This is the ONLY online assessment that provides accurate, real-time, lifestyle and supplement recommendations to improve your brain health. Discover the tool that has helped millions of people increase their energy, sharpen their focus, and optimize their brains. You can know your Brain Type in just a few minutes, so start now. 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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7 Brain Hacks That Can Help Sharpen Your Memory
Despite what many healthcare practitioners would have you believe, losing your memory or developing mental fog in your forties, fifties, sixties, or even seventies isn’t normal – it’s a sign of trouble. Serious memory loss isn’t inevitable with advancing age. If you’re experiencing memory problems, early intervention is key to getting positive results. Now is always the best time to get serious about the health of your brain. To put the brakes on brain decline and conserve your memory, try these practical, and natural, strategies… 7 Brain Training Exercises That Can Help Sharpen Your Memory 1. Become a Lifelong Learner One of the keys to aging well is to continually engage in new learning. Like a muscle – the more you use your brain, the stronger it gets. Whenever you learn something, new neural connections are created. Try learning a new language or a new hobby like painting or playing a musical instrument. Motor activities like yoga or dancing also can improve your mental sharpness. 2. Memory-supporting Foods Here are some memory-supporting foods to work into your diet: Omega-3s: One of the most studied foods for brain health, fatty fish – such as sardines, wild salmon, tuna, and mackerel – are high in the omega-3 fatty acids EPA and DHA, which are critical to brain health and memory. Vegetables: Vegetables are loaded with vitamins, minerals, antioxidants (including carotenoids), flavonoids, and other polyphenols that help keep the brain healthy and memory sharp. Fruit: Flavonoids and other polyphenols – particularly those found in berries, apples, and citrus fruits – have recently shown potential in helping to reverse age-related decline in memory and learning. Herbs and Spices: Saffron, turmeric, rosemary, and sage contain substances that support memory and offer overall protection against cognitive decline. Cinnamon has been found to improve blood sugar status as well as fight inflammation. Nuts and Seeds: Nuts are loaded with healthy fats, minerals, and nutrients that are needed to power the brain’s memory function. Walnuts and almonds have shown promise for supporting mental sharpness in clinical trials. 3. Play Brain Games Brain games can be helpful for preserving memory and other cognitive functions, especially for older adults. Spending a minimum of 15 minutes a day on games – such as crossword puzzles, chess, sudoku, and jigsaw puzzles – may help improve concentration. There are various online sites where you can do mental exercises to improve your cognitive skills. Regardless of your age, mental exercise can have an overall positive effect on your brain. On the other hand, when you stop learning, your brain starts fading. Don’t stop challenging your brain daily! 4. Memory Aids Memory aids are a great way to boost your brain while developing a system to remember things. When memorizing a list, associate each item with the most humorous or ridiculous image you can think of to help you recall it later. No one sees the image in your mind, so be creative and have fun with it. To help you remember names, repeat a person’s name once or twice in conversation. Visualize the name as a picture (perhaps on the person’s forehead) and use their name when saying good-bye. 5. Take a Trip Traveling helps the brain by exposing it to new places and faces. Using maps exercises the brain’s visual-spatial abilities and helps stimulate your memory pathways. In addition to breaking up the sameness of your daily routine, taking a trip can provide a whole new set of experiences, some of which may become cherished memories. 6. Get Physical Numerous clinical trials have established that physical exercise enhances brain health and supports memory by: Increasing the size of the hippocampus, the brain’s main memory-forming zone, according to a 2017 study published in the American Journal of Geriatric Psychiatry. Protecting the hippocampus from stress-related hormones, like cortisol, which can damage the brain when its levels are high for sustained periods due to ongoing stress. Stimulating the production of growth factors, such as BDNF (brain-derived neurotrophic factors), which nurture brain maintenance and neurogenesis. Decreasing the formation of beta-amyloid plaque, clumps of protein found in the brains of people with severe memory issues. Facilitating greater detoxification through sweat, which is critical since toxins in any form damage the brain and increase the risk of memory problems. 7. Eat Dark Chocolate Consuming dark chocolate can improve circulation and brain blood flow. The cocoa in dark chocolate is loaded with polyphenols and other beneficial substances. Cocoa powder and dark chocolate can enhance memory and other cognitive functioning in the young and old. For a guilt-free experience, remember to eat dark chocolate in small amounts. Here’s to a Better Memory The best way to sharpen recall, reduce brain atrophy, and avoid long-term memory problems is to be proactive. There will never be a better time to start improving your memory than now. Since the brain is a muscle, it’s important to exercise it every day. In fact, keeping your brain fit is a great way to support cognition and memory throughout your life. One of the best ways to prevent premature memory loss is to take supplements with highly purified nutraceutical ingredients that are clinically researched to keep your mind sharp and efficient.* BrainMD offers an entire category of Memory Supplements to help strengthen, preserve, and protect your memory.* Try one and start sharpening your memory today!* At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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How Aging Is Different For Men & Women
It’s no secret that our culture is uncomfortable with aging. In the U.S., we go to great lengths to make the signs of aging disappear, which is reflected in our $60 billion anti-aging cosmetics and personal care industry, and our $67 billion cosmetic surgery market. Despite these efforts, our bodies still age. And they age differently for men and women. It seems that aging gracefully might entail accepting the inevitable physiological changes that men and women experience as part of the natural cycle of life and taking measures to be as healthy as possible. Let’s take a closer look! Aging in Men vs. Women While science is discovering a host of differences in men and women as they age, here are five major ones you should know. 1. Longevity When it comes to longevity, women outlive men by roughly five years. The most recent data from the U.S. Centers for Disease Control and Prevention shows life expectancy at birth was 75.1 years for males and 80.5 years for females. There are loads of theories as to the cause of this life expectancy gap. Some are biological and some are social factors and behaviors, which are more in our control (such as risky behavior, aggression, smoking, alcohol and drug abuse, poor diet, lack of exercise, little emotional support, and a failure to get routine medical care, to name a few). The takeaway? To live longer and healthier, men really need to make health a priority. 2. Sex Hormones Men and women have different hormonal shifts as they grow older. Women experience the most dramatic hormonal shift with menopause. At around age 50, women stop menstruating and their ovaries stop producing the hormone estrogen. As a result, women can experience a number of symptoms, including hot flashes, fatigue, vaginal dryness, and lower libido. Low levels of estrogen and other changes related to aging (such as weight gain) can raise a woman’s risk of heart health issues, cerebrovascular problems, and bone mineral density loss. New research shows that low estrogen can affect cognitive decline later in life, too. For men, aging brings on a gradual decline in testosterone levels that happens slowly over years. Experts estimate the decline to be about 1 percent each year after age 30. This doesn’t bring on as sudden a change for men as it does for women, but lowered testosterone could lead to poor erectile function, reduced libido, and even changes in sleep patterns. If men or women are experiencing symptoms associated with low estrogen or testosterone, they can get their levels checked with a simple blood test. Discuss natural ways to boost levels if they’re low with your healthcare provider or discuss the benefits and risks of hormone replacement therapy. 3. Heart Health Men and women experience age-related heart health issues differently. Studies show that estrogen provides some protection for women from degenerative heart health issues until after menopause, when estrogen levels decline. That may be why, on average, men experience heart health issues around age 66 and women at age 70. Yet, a serious heart health event is the number one cause of death for both sexes. Symptoms differ during and prior to a heart health event for men and women. Men often describe acute chest pain and some women experience something similar, but they’re more likely to have different, subtler symptoms for three or four weeks prior to the event, including new or dramatic fatigue, shortness of breath or sweating, or pain in the neck, back, or jaw. A heart-healthy diet, regular exercise, and eliminating risk factors such as smoking, excessive alcohol consumption, and unhealthy weight can reduce the chances of heart health issues for both sexes. 4. Skin Even though women tend to care for their skin better than men, men have some biological differences that make their skin less susceptible to the signs of aging. Testosterone helps to thicken their skin, roughly 25 percent thicker than women’s skin. Men also have the benefit of having more collagen in their skin, and they also typically sweat more, which provides moisture. After menopause, women lose more collagen from hormonal changes. That rate increases for about five years, then slows back down. On the other hand, men’s skin loses collagen gradually. Still, with these differences, both men and women can enjoy healthy skin aging by eating a healthy diet rich in nutrient-rich beauty foods, getting adequate water intake, reducing stress, getting plenty of sleep, avoiding smoking, keeping alcohol consumption to a minimum, and wearing sunscreen. 5. Weight Although both men and women lose muscle after age 30, they tend to gain weight in different ways. Men often gain weight until about age 55, and then begin to lose weight later in life. This may be related to a drop in testosterone. On the other hand, women usually gain weight until age 65, and then begin to lose weight. Women tend to carry excess weight on their hips and thighs, while men add it to their waistlines. The belly fat in men increases their risk of serious heart health issue or a cerebrovascular event. For both men and women, exercise habits and a proper diet can go a long way toward supporting healthy weight even with the hormonally driven difference in weight. Age Gracefully If we learn to work with our bodies as they change over time and take steps to maintain health now and in the future, both men and women might find aging a lot easier and enjoyable. 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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Brain Structures & Functions: What is the Hippocampus?
What is the Hippocampus? Most of us know our body’s anatomy – the major organs, bones, and perhaps even a few muscles. However, when it comes to brain anatomy, there’s a lot we all can learn. If you want to take good care of your brain, gaining a basic understanding of its structures and the types of functions they manage and control is a great place to start. For memory, a top brain health concern, the hippocampus plays a key role. Here’s what you need to know about this funny sounding brain structure. The Hippocampus and Memory The term hippocampus originates from the Greek word hippokampus (hippo meaning “horse” and kampos meaning “sea monster”) as the shape of the hippocampus resembles that of a sea horse. About 1.5 to 2 inches in length, the hippocampus is embedded deep within the temporal lobe of your brain. It plays a vital role in regulating learning, memory encoding, memory consolidation, and spatial navigation. In basic terms, the hippocampus is where your short-term memories and new learning are turned into long-term memories that are then stored elsewhere in the brain. The hippocampus helps us to process and retrieve two kinds of memory: declarative memories and spatial relationships. Declarative memories are both episodic (memories created from things you experience personally) and semantic (facts and information). Spatial relationship memories involve pathways or routes. It appears that neurons in the hippocampus encode information about our environment in such a way that they create a mind map of our surroundings. Interestingly, brain scans have shown that some taxi drivers have an enlarged hippocampus compared to non-taxi drivers, due to the spatial memories required to do their job! The Hippocampus Is Vulnerable The hippocampus is a powerful yet sensitive part of the brain, making it susceptible to damage. Several health conditions and lifestyle choices can adversely affect your hippocampus, and, therefore, your memory function. Here are just a few common examples: Aging Our total brain volume begins to shrink when we’re in our 30s or 40s and accelerates around age 60. The hippocampus is one area that shows some of the most significant loss that worsens in advanced age. Stress Long-term exposure to high levels of stress is associated with the loss of hippocampal volume, according to one study. In a healthy brain, 700 new nerve cells are created every day in the hippocampus, which is critical to forming memories. Extreme stress can disrupt the process of new cell growth, so you don’t make as many new nerve cells as you should. Neurodegenerative Issues The hippocampus is one of the first areas to be affected with the onset of memory-related neurodegenerative issues. When it begins shrinking in size, a person begins to lose their short-term memory. They also can lose the ability to navigate from one place to another. 50 to 75 percent of people who suffer from neurological issues that cause abnormal brain activity show damage to the hippocampus. Low Mood When someone experiences severe low mood, their hippocampus loses volume. Overweight Additionally, research shows that being severely overweight may cause memory loss and damage to the hippocampus. Lack of Sleep Even brief periods of sleeplessness can have long-lasting consequences on the hippocampus such as impaired memory consolidation. High Blood Sugar Consuming too much sugar can adversely affect your hippocampus function too, negatively impacting your memory recall. Marijuana Use Research examining brain scans show low blood flow in the hippocampus of marijuana users, which adversely affects memory. Head Injury In the weeks to months following a serious head injury, the hippocampus can undergo atrophy and exhibit deficits in long-term potentiation, which can compromise learning. 5 Ways to Strengthen and Protect Your Hippocampus Research shows that you can strengthen your hippocampus, minimize atrophy, and help prevent memory loss with brain healthy dietary and lifestyle choices. Doing these can help your hippocampus work optimally! 1. Move Your Body Studies show that aerobic exercise training is effective at reversing hippocampal volume loss in late adulthood, which is accompanied by improved memory function. You don’t have to run marathons; just start with some low-impact exercises. 2. Reduce Stress Engage in activities that dial down the stress response and activate your parasympathetic nervous system, which helps the body move out of a stress state. Walks in nature, meditation, yoga, or any activity that allows you to be calm can go a long way in countering stress’ damaging effects. In fact, one study showed that regular yoga practice brought about increased volume in the hippocampus. 3. Diet Clean up your diet by eliminating processed foods and refined sugar, and instead eat lots of brain healthy foods such as leafy greens and other wholesome foods that stabilize blood sugar levels and increase blood flow to the brain. Also, be sure to get plenty of omega-3 rich fish, and antioxidant-rich foods, such as blueberries. Neurons love omega-3s, and the antioxidants protect your hippocampus from oxidative stress. 4. Quality Sleep Quality sleep does wonders for you brain and body. It’s necessary for some of the memory work the hippocampus does. 5. New Learning Keep your hippocampus strong and responsive by stretching your mental capacity with brain games, new routes on your commute, and learning new things. These help to build neurons, which is good for the hippocampus. As you can see, there are many things you can do to strengthen your hippocampus and ensure healthy memory function. Pick one and start improving your memory 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.
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Stay Healthy This Summer On-the-Go with Daily Vitamin Packs
Warmer weather is here, so it’s a great time to head outdoors for some fun in the sun. Getting outside is important for everyone, especially for those who live a sedentary lifestyle or those who’ve been cooped up at home for the last several months. Benefits of Outdoor Activities Whether you enjoy jogging, horseback riding, or just a long walk, being outdoors can have an overall positive effect on your brain and body. Physical activity also has been associated with improved mood and a more optimistic outlook on life. Aerobic exercise, sufficient to make you sweat for 30 minutes, increases blood flow to your brain as well as your muscles and other tissues. This helps deliver nutrients and remove waste products. It can even increase the growth factor BDNF which promotes improved brain function. Regardless of which outdoor activity you choose, here are some tips to help streamline your fun time while on the go this summer… 4 Ways to Stay Healthy This Summer On-the-Go 1. Stay Hydrated Your brain is 80% water, so anything that dehydrates it (such as too much caffeine or alcohol) should be avoided. Even mild dehydration can impair performance in tasks that require attention, immediate memory skills, and physical performance. Dehydration is also associated with brain atrophy, poor concentration, memory difficulties, and increased sensitivity to pain. It’s recommended that you drink plenty of water each day to keep your brain and body adequately hydrated. The current recommendations from Food and Nutrition Board of the Institute of Medicine of the U.S. National Academies are that women consume at least 91 ounces of water and men at least 125 ounces daily, from their foods, beverages, and drinking water. Running out of water can lead to dehydration, heatstroke, and even death. Always take more water than you think you need, especially on hot days or if you live in an arid region. Having extra water at the end of your activity is far better than running out and suffering from heat exhaustion. 2. Bring Healthy Snacks Two popular snacks often taken on outdoor excursions are trail mix and power bars. While generally considered healthy, these snacks may contain unhealthy elements (like M&Ms) or added sugar. As an alternative, consider packing healthy snacks. Put celery slices, snap peas, or baby carrots into snack bags. Whole foods – such as oranges, apples, or bananas – are super portable since they come in their own containers. Grab a handful of seeds (pumpkin, sunflower) or nuts (almonds, cashews, walnuts) for a fiber-packed snack. High-protein foods will give you more energy and high-fiber foods will help you feel full longer. Take fiber along with protein to ensure a balanced, nutritious meal. Try to eat a healthy snack every 2 hours or as often as you feel hungry. 3. Use Sunscreen One benefit of engaging in outdoor activities is that you can get some vitamin D3 from sunshine. But there’s a danger of getting too much sunlight, specifically exposure to harmful UV rays. To limit your exposure to these rays, it’s wise to use sunscreen. Make sure to cover areas that tend to burn the easiest: face, ears, neck, and limbs. On sunny days, be mindful of reflections from glass or water, which can amplify the sun’s intensity. Also, be aware of overcast days since you can get a sunburn even through clouds. Be sure to monitor how much sun you’re getting – too much exposure can lead to severe sunburn and serious skin conditions. To prevent these detrimental outcomes, always use sunscreen when spending significant time outside. For sufficient protection against damaging sun rays, it’s recommended to use SPF 30 or higher. Remember to bring along some sunscreen in case you need to reapply after a few hours. 4. Get Nutritional Support with Daily Vitamin Packs Whether you’re hanging out at the beach, hitting the trail for a hiking or mountain biking adventure, or just taking a road trip to get out of town, don’t forget to pack the one thing that will supercharge your day from the start…your vitamins! Maybe it’s due to their tiny size, but many people forget to pack supplements or vitamins when leaving for a vacation, weekend outing, or day trip. Although getting off your vitamin regimen is never a good thing, it’s particularly detrimental when you head off on a trip or outdoor adventure. Without the proper nutrients, you may find it difficult to engage in activities that require sustained physical exertion. To prevent periods of energy depletion, low mood, and memory issues, always remember to take your supplements with you. Your supplement regimen should include ultra-pure vitamins and nutrients that are proven essential for your health, energy levels, mental focus, and physical performance. There’s no need to pack bottles or a weekly vitamin organizer – BrainMD offers ultra-pure, brain-directed supplements in convenient daily vitamin packs. We’ve developed two different daily vitamin packs to fit your on the go lifestyle: Brain & Body Power Brain & Body Power is a supplement system that was designed for essential everyday performance.* It’s a potent daily regimen of 3 supplements for total brain and body health, offered in convenient packets.* Each packet contains: NeuroVite Plus Multivitamin (2 capsules) This powerful combination of 50 vitamins, essential minerals, standardized plant extracts, and digestive enzymes (carefully selected for optimal bioavailability), is foundational to your supplement regimen.* Omega-3 Power (1 capsule) Omega-3 Power provides a high dose of omega-3 fatty acids (essential for your brain and overall well-being), is made from sustainably harvested fish stocks, and is screened for over 250 potential contaminants to ensure maximum purity.* Brain & Memory Power Boost (2 capsules) Our bestselling, brain-boosting formula provides an unparalleled mix of potent nutraceuticals and herbals to support the brain’s energy, connectivity, blood flow, oxygen supply, information processing, and memory performance.* This supplement system provides high-quality, comprehensive nutritional support for optimal brain and body health.* Brain & Body Power Max Brain & Body Power MAX is for those who want a truly powerful dietary supplement system that provides superior memory and brain support.* It offers an additional allowance of vitamins, minerals, omega-3s, concentrates of herbal and food plants, and other nutrients that support, promote, and enhance the brain and body.* This all-in-one supplement system makes it easy to stay healthy on the go with portable packets for your purse or pocket.* For optimal benefit, we recommend taking 2 packets each day. Each packet contains: NeuroVite Plus Multivitamin (2 capsules) Over 50 vitamins, minerals, plant extracts, and other nutritional ingredients (all in their most active forms) combine in NeuroVite Plus Multivitamin to give you the clinically-proven groundwork for your supplement regimen.* Omega-3 Power (2 capsules) To operate at peak performance, a healthy brain, heart, and body require plenty of EPA and DHA omega-3 fatty acids.* This fish oil concentrate provides a much higher potency than the typical fish oil product and undergoes the most advanced purification process in the industry to ensure safety.* Brain & Memory Power Boost (3 capsules) Brain & Memory Power Boost contains brain-directed nutrients, grounded in solid clinical science to support healthy brain and memory performance.* With its all-star lineup of potent ingredients, Brain & Memory Power Boost promotes the brain’s basic functions including its energy, connectivity, and overall performance.* Stay Active Physical activity is perhaps the single most important thing you can do to keep your brain and body healthy. Both aerobic and isometric exercise can improve brain health. Exercise is a great way to feel better, stay healthy, and just have fun. As a general goal, aim for at least 30 minutes of some form of physical activity at least 5 days a week. If you’re looking to lose weight, you may want to extend the duration and increase the intensity of your workout sessions. Be sure to properly warm up with basic stretches before beginning any exercise or physical activity. Putting these tips into practice can give you the support and nutrients you need to stay active and enjoy a brain-healthy life. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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5 of the Best Ways to Help Prevent Memory Loss
Do you frequently misplace your keys or phone? Are you forgetting appointments? Do you often wonder why you entered a room? If you answered yes to any of these questions, you may be experiencing memory loss. If your memory problems have become a serious concern, it might be time to seek out professional help. Unfortunately, many healthcare professionals perpetuate a myth about memory loss. Memory Loss Myth When you visit your primary care physician or local neurologist, they’ll typically ask you a few questions, give you some short tests, and order an MRI. Based on your results, these medical professionals will often tell you this myth about memory loss: “Everyone has memory problems with age. It’s normal.” Despite what many healthcare practitioners would have you believe, losing your memory in your 40s, 50s, 60s, 70s, or even 80s isn’t normal. It’s a sign of trouble. Many things can lead to memory loss. Here are just a few… Factors that May Cause Memory Loss Poor Diet According to a recent study published by Royal Society Open Science, consuming the Western-style or standard American diet (SAD) diet for just one week may decrease learning and increase the desire to munch on junk food. For this trial, volunteers spent one week splurging on high-fat foods and sweet treats with high amounts of added sugar. The SAD diet led to worse performance on memory tests and an increased desire to overeat junk food after they’d finished consuming a meal. The researchers suggest that the SAD diet – consisting of high-glycemic foods like waffles and high-fat fare like milkshakes – can rapidly impair function in the region of the brain called the hippocampus. One of the brain’s major memory centers, the hippocampus is also involved in appetite regulation. Dysfunction in this area is associated with memory issues and troubles with appetite control. This study is just the latest to confirm the strong relationship between what you put in your mouth and the moment-by-moment functioning of your brain. Its findings suggest a vicious cycle where eating junk food impairs hippocampal function and appetite control, which leads to craving more junk food, and so on. It helps explain why the SAD diet is contributing to widespread weight problems in America where approximately 70% of the population is overweight, and 40% fall into the obese category. Medications New research in the journal Neurology reveals that taking a certain class of drugs called anticholinergics has been linked to problems with thinking and memory. There are about 100 types of anticholinergics, which are commonly used to treat high blood pressure, overactive bladder, motion sickness, and even the common cold. Unfortunately, anticholinergics aren’t the only medications that have been associated with memory problems. Many commonly used prescription and over-the-counter drugs are linked to memory loss, as well. These include: Anti-anxiety drugs (Xanax, Ativan, Klonopin) Cholesterol-lowering drugs (statins) Antidepressants (Prozac, Celexa, Lexapro) Diabetes drugs (Glucophage, Metformin) Opioid painkillers (Oxycontin, Vicodin) Sleep aids (Ambien, Lunesta) General anesthesia Toxic Exposure Toxic exposures can come from many sources other than medications, most notably self-inflicted “lifestyle” toxins (smoking, including cannabis and vaping; amphetamines; ecstasy and other recreational drugs; and alcohol), pesticides and herbicides in foods, medical treatments such as chemotherapy, and environmental exposures to carbon monoxide or mold. It can be difficult to know if you’re being affected by one of these toxins unless you know specifically what to look for. Toxic exposure can damage the brain and result in decreased neurological function including memory loss, sudden personality changes, and difficulty concentrating. It’s important to realize that toxic exposure and its effects on the internal structure of your brain may trigger both short- and long-term effects. Gum Health A growing body of research has shown that periodontal (gum) problems are a risk factor for serious cognitive and memory issues. Gum challenges are associated with an unhealthy inflammatory balance, which has been linked to an increased risk for long-term memory problems. A study found that people who keep their teeth and gums healthy with regular dental health behaviors may have a lower risk of developing memory issues later in life. Researchers at the University of California followed nearly 5,500 elderly people over an 18-year-period and found that those who reported brushing their teeth less than once a day were up to 65 percent more likely to develop serious memory problems than those who brushed daily. Menopause Researchers from the University of Illinois and Northwestern University in Chicago tested 68 women, ages 44 to 62, who had at least 35 hot flashes per week. Those women who reported struggles with memory, negative emotions, and more troublesome hot flashes were the ones who did the worst on tests that measured memory. Intense menopause can translate to intense memory issues. The menopausal brain can be subjected to enormous hormonal changes, and memory can be a casualty. Such perimenopausal memory loss can be due to decreases in progesterone, which can affect sleep patterns and increase anxiousness. It also can be due to a decrease in DHEA, a precursor hormone to estrogen and testosterone that’s highly protective in the brain, particularly its major learning and memory centers. Healthy memory depends on healthy hormonal balance, and a good endocrinologist may be able to help by prescribing bioidentical hormones. Brain Fitness Since the brain is a muscle, it’s important to exercise it every day. In fact, keeping your brain fit is a great way to support cognition and memory throughout your life. If you’re looking to improve your brain fitness, here are 5 helpful and fun ways to protect your memory and improve your mental well-being… 5 Ways to Help Prevent Memory Loss 1. Brain Games Brain games can be helpful for preserving memory and other cognitive functions, especially for older adults. Spending a minimum of 15 minutes a day on games – such as crossword puzzles, chess, sudoku, and jigsaw puzzles – may help improve concentration. There are various online sites where you can do mental exercises to improve your cognitive skills. No matter your age, mental exercise can have an overall positive effect on your brain. Cognitive skills tend to dip after graduation from school/college and after retirement from work, so don’t stop challenging your brain daily! 2. Physical Activity Physical activity increases blood flow to your whole body, including your brain. Exercise delivers extra oxygen and other nutrients to your brain cells. Walking can help clear your mind, improve your mood, and burn some calories all at the same time. Aerobic activity – sweating for at least 30 minutes 4 to 5 times a week – also can increase BDNF, a “growth factor” that promotes nerve cell maturation and overall brain efficiency. Both blood flow and BDNF are major brain influences to help keep your memory sharp. 3. New Learning Brain researchers have discovered that the “use it or lose it” principle applies to the brain’s trillions of connections (synapses). These tend to increase in number when the brain is being challenged to learn. When the brain stops learning, the synapses can decrease and memory can start fading, so be intentional about learning new things. Set aside sometime each day to learn something new. Take a class, learn a new language or musical instrument, try square-dancing, chess, tai chi, yoga, or sculpture. Einstein said if someone spends 15 minutes a day learning something new, they’ll be an expert in a year! 4. Memory Aids Memory aids are a great way to boost your brain while developing a system to remember things. When memorizing a list, associate each item with the most humorous or ridiculous image you can think of to help you recall it later. No one sees the image in your mind, so be creative and have fun with it. To help you remember names, repeat a person’s name once or twice in conversation. Visualize the name as a picture (perhaps on the person’s forehead) and use their name when saying good-bye. 5. Strong Connections Social connections can significantly affect your brain, mood, memory, and overall well-being. Building and maintaining healthy relationships may help you feel understood and cared for. When you care for others and feel cared for, your brain releases oxytocin, the “bonding” hormone, which can counteract some of the negative effects of stress. The health habits of the people you spend time with can have a dramatic impact on your own health. Surround yourself with people who are happy, upbeat, kind, and who challenge you to be the best version of yourself. Remember This Memory loss isn’t inevitable. If you’re experiencing memory problems, early intervention may be the key to long-term prevention. Now is always the best time to get serious about brain health. One of the best ways to prevent premature memory loss is with proper nutrition, especially using highly purified nutraceutical ingredients that are specifically designed to keep your mind sharp and efficient. Since your memory is what allows you to treasure and revisit the most special moments in your life, be sure to protect and fortify your brain with the nutritional, positive lifestyle, and fitness strategies that can help strengthen 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.
Learn moreWhat Ingredients Should I Look for In a Memory Supplement?
“The truly exciting news is that you can start to change your brain and memory, beginning today.” -Daniel G. Amen, MD Those inspiring words come from Dr. Amen’s best-selling book, Memory Rescue. In it, he details the 11 major risk factors for long-term memory problems. In addition to encouraging case studies and healthy lifestyle interventions, Dr. Amen highlights several key nutrients for memory in his book. We’ll look at those potent memory ingredients, but first, let’s address some common questions people have about supplements. Do I Need to Take Supplements? Some healthcare professionals believe if you eat a balanced diet you don’t need to take supplements. Others say they’re a waste of money. Still, others swear by supplements, claiming they’ve had a tremendous positive impact on their health and the health of their patients. So, what’s the truth? The answer is complicated. First, supplements aren’t a cure-all. They can’t replace healthy habits such as a proper diet, exercise, sleep, and stress management. Also, not all supplements are created equal. The quality, purity, and sourcing of ingredients widely varies in the supplement market. Sadly, some supplements have a lack of quality control in their production and many don’t contain what their labels claim. Many supplements have fillers that may be harmful to your health. Some companies add agents to their supplements simply for cosmetic reasons, e.g., titanium dioxide for whiteness. Others include artificial dyes or contain contaminated ingredients, such as minerals with high lead content. A dirty little secret of the dietary supplement industry is that many products have amounts of ingredients much lower than those proven to work in clinical studies – especially when those ingredients are expensive. Some in the industry call this “dusting” with “Fairy Dust.” The existing law requires that dietary supplements use only ingredients with proven chemical identity, purity, potency, and freedom from contamination, and registered with the FDA as dietary ingredients. Yet many brands use ingredients that don’t meet these criteria. With so many pitfalls to avoid, is it really worth taking supplements? Absolutely! Reputable companies make supplements that provide safe and clinically proven ingredients, in doses that have reasonable probability of benefit for those who take them. But always conduct thorough research on dietary supplements, and the background and qualifications of the company and its supplement formulators, before adding them to your daily regimen. What Are the Benefits of Taking Supplements? Here are just a few of the numerous benefits of taking dietary supplements: Our life processes require vitamins, essential minerals, and conditionally essential nutrients. Deficiencies can lead to illness and long-term health issues. All the vitamins and minerals essential for our health have substantial clinical and other scientific research on their safety and effectiveness. Nutraceuticals, highly purified concentrates of nutrients and herbals, are increasingly becoming available. Practically everyone has genetic polymorphisms or other mutations that increase their individual need for specific nutrients, above the levels required by the general population. Stress (emotional, chemical, physical, infectious), alcohol, smoking, and many medications deplete nutrients from the body. Traditional medicinal plants, when standardized and tested, invariably have superior benefit-risk profiles compared to medications. Dietary supplements, based in science, can equal or surpass pharmaceuticals. They also help pharmaceuticals work better and are often less expensive. Taking prescription medications can affect your insurability. Taking nutraceuticals, in lieu of medications, removes the need to report to your insurance company. If you have a gap in your nutrition, taking supplements can help ensure you receive sufficient daily intakes of essential vitamins and minerals. What’s a Nutrition Gap? Due to the poor quality of the standard American diet (SAD), many people aren’t getting proper nutrition from the foods they eat.¹ Even those who eat a relatively healthy diet may find it challenging to get all the nutrients they need daily. By only eating foods, there will always be a gap in nutrition. According to US Govt. surveys: More than 93% of Americans aren’t getting enough vitamin D More than 85% aren’t getting enough vitamin E More than 54% aren’t getting enough magnesium More than 45% aren’t getting enough vitamin A More than 43% aren’t getting enough vitamin C Other surveys indicate average omega-3 EPA+DHA intakes are far lower than recommended, and less than 10% take supplements. To help fill that gap, it’s essential to get supplements that provide generous allowances of essential nutrients. It’s also helpful to take supplements that provide ingredients which help counter genetic limitations, help cope with stress, and support healthy brain functioning, including memory. The reason they’re called supplements is because they supplement your diet with the nutrients you might be missing by only fueling your body with food. In a society where eating fast or processed food, consuming massive amounts of sugar, and drinking too much caffeine and/or alcohol is the norm, supplements aren’t just a good idea, they’re critical to supporting your overall health. Do Memory Supplements Work? Here again, the answer isn’t a simple yes or no. Everyone’s dietary needs are different. A memory supplement might work well for one person, but not as well for someone else. This may depend on whether the person has an operative nutrient deficiency. Proof of benefit for memory, or other cognitive function, is best documented from double-blind, randomized, placebo-controlled clinical trials. Some nutrients have shown promise from such trials. 6 of the Best Nutrients to Power Your Cognition and Memory 1. PhosphatidylSerine (PS) PhosphatidylSerine is a phospholipid nutrient that’s a universal, essential building block for cell membranes. PS is present in all our cells and is especially concentrated in the synapses and the brain’s nerve cells. Our brain cells need PS to generate and manage the high energy, complex electrical activity, and intense information processing that makes our brains work. PS has been put through more than 30 years of gold standard clinical research involving randomized, placebo-controlled, double-blind trials. PS helps to improve attention, learning, memory, the ability to cope with stress, and overall mental sharpness. PS is well documented to improve attention in children,² and is the best-documented nutrient for memory recall of words, numbers, names, faces, and events in people over 50. 2. Acetyl-L-Carnitine (ALC) An amino acid that’s naturally produced in the body (but not used to make proteins), acetyl-L-carnitine is important for energy production. It assists in the proper functioning of genes, enzymes, and neurotransmitters. Among ALC’s many benefits are its promotion of healthy memory, lessening of mental fatigue, enhancement of mood, and as a chemical contributor to the production of acetylcholine which is a major memory neurotransmitter. 3. N-AcetylCysteine (NAC) N-AcetylCysteine is an amino acid (also not used to make proteins) that supports the fundamental functioning of our brain cells and regulates a broad array of cell functions. It provides powerful antioxidant defense against free radicals, which are formed as our cells’ mitochondria use oxygen to make the huge amounts of energy needed by the brain. NAC is the ingredient source of l-cysteine, an antioxidant amino acid that cannot be directly used in supplements because it’s chemically unstable. L-Cysteine is a building block for glutathione, an extremely important antioxidant, antitoxin, and overall protectant located inside our cells. Via glutathione, NAC contributes to numerous neurotransmitter activities in the healthy brain. 4. Alpha-Lipoic Acid (ALA) Alpha-lipoic acid is called a conditionally essential nutrient because the body can make it but at times needs additional amounts from the diet. It’s an essential cofactor for 3 major enzymes that all our cells use to generate energy. Clinical trials indicate ALA supports blood sugar utilization³ and can enhance nerve cell energy and maintenance. It’s also a powerful antioxidant that protects our brain and other cells against oxygen free radicals. 5. Ginkgo Biloba Extract Ginkgo has been used in traditional medicine for thousands of years. Standardized extracts prepared from the leaf have existed for over 50 years and are used worldwide for a diverse range of health benefits. This effective plant extract promotes healthy blood flow, which is crucial for optimal brain function. Ginkgo’s unique combination of antioxidants and blood vessel protectants helps shield the brain from toxins while supporting overall mental sharpness. 6. Huperzine A Huperzine A is extracted from the Huperzia serrata (club moss) plant, used in traditional Chinese medicine for centuries. It can enhance the acetylcholine neurotransmitter system, which is tied to memory and behavior, and has improved memory and other cognitive function in clinical trials. All 6 of these proven nutrients are included in BrainMD’s top-selling memory supplement... 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 advanced clinical research to also 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.* Your memory allows you to revisit cherished moments in your life, so be sure to fortify it with the nutrients that can strengthen and preserve it.* Get the memory-boosting ingredients in Brain & Memory Power Boost 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 & Memory Power Boost 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. Reider, C. A., Chung, R.-Y., Devarshi, P. P., Grant, R. W., & Mitmesser, S. H. (2020). Inadequacy of immune health nutrients: Intakes in US adults, the 2005–2016 NHANES. Nutrients, 12(6), 1735. https://doi.org/10.3390/nu12061735 2. Friling, M., Jackson, P. A., Kennedy, D., Dodd, F., Smith, E., Lavie, A., Lopresti, A., Ivanir, E., & Jalanka, J. (2025). The cognitive effects of supplementation with sunflower phosphatidyl serine in healthy children aged 8 to 12 years: A randomized controlled trial. Nutrition Journal, 25, Article 3. https://doi.org/10.1186/s12937-025-01264-9 3. Capece, U., Moffa, S., Improta, I., Di Giuseppe, G., Nista, E. C., Cefalo, C. M. A., Cinti, F., Pontecorvi, A., Gasbarrini, A., Giaccari, A., & Mezza, T. (2022). Alpha-lipoic acid and glucose metabolism: A comprehensive update on biochemical and therapeutic features. Nutrients, 15(1), 18. https://doi.org/10.3390/nu15010018
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Here’s Why Flossing Is So Important For Your Health
How’s your gum health? Not much of a conversation starter, is it? It’s actually a very important question, though. When you think of your health, gums probably aren’t the first thing that comes to mind. However, the condition of your teeth and gums can have a huge impact on your long-term health and well-being. Gums 101 Gums are the soft tissue inside the human mouth that covers bone and secures the teeth in place. They create a seal around the teeth to prevent food particles from being lodged between the bone and gum. Though gum colors vary, typical gum color is described as “coral pink.” Unhealthy gums may appear in patriotic hues: red, white, and blue. A receding gum line may cause root sensitivity, loose teeth, and other gum issues. Warning Signs of Bad Gum Health When plaque builds up along and under the gum line, several issues may occur. The first indication of trouble might be tenderness in the gums or a change in the color of the gums, especially if they turn an angry red. Also, swelling of the gums and frequent bleeding may indicate the build-up of plaque or a gum infection. Another problem occurs when teeth pull away from the gums, which may allow food particles to pool in abscesses. Over time, these particles decay and create harmful bacteria that can enter your bloodstream through your saliva. To avoid serious periodontal issues, make a dental appointment right away if you experience any of these gum problems. Gums and Heart Health For decades, research has shown a strong correlation between poor oral health (gum or tooth problems) and cardiovascular issues. This could be due to any number of factors including infection caused by bacteria in the mouth. Of course, these issues may also be caused by other poor health choices, such as smoking. One study in the Journal of Immunology Research, found an association between dental plaque bacteria and coronary problems. The occurrence of heart issues in patients with gum problems was 25-50% higher than in healthy people. This compelling data should provide strong motivation for everyone to brush and floss daily and get regular dental cleanings. Gums and Memory A growing body of research, including a study in the Journal of Periodontology, has shown that periodontal (gum) problems are a risk factor for serious cognitive and memory issues. Gum challenges are associated with an unhealthy inflammatory balance, which has been linked to increased risk for long-term memory problems. The Research A study found that people who keep their teeth and gums healthy with regular dental health behaviors may have a lower risk of developing memory issues later in life. Researchers at the University of California followed nearly 5,500 elderly people over an 18-year-period, and found that those who reported brushing their teeth less than once a day were up to 65 percent more likely to develop serious memory problems than those who brushed daily. The Results The subjects answered questions about their dental health habits, the condition of their teeth, and if they wore dentures. When the researchers followed up 18 years later, they used interviews, medical records, and in some cases death certificates, to determine that 1,145 of the original group had been diagnosed with serious memory problems. Of 78 women who said they brushed their teeth less than once a day in 1992, 21 had serious memory problems by 2010, or about one case per 3.7 women. By comparison, among those who brushed at least once a day, one in every 4.5 women developed serious memory problems, which translates to a 65-percent greater memory loss risk among those who didn’t brush daily. Among the men, the effect was less pronounced with about one in six irregular brushers developing the issues, making them 22 percent more likely to have serious memory problems than those who brushed daily. Statistically, however, the effect was so small it could have been due to chance, the researchers said. Since good heart and circulatory function is fundamental to good brain function, it’s always a good idea to practice good dental hygiene for whole-body health. Benefits of Flossing Flossing is a cornerstone of dental hygiene. According to the American Dental Association (ADA), using dental floss can help remove plaque from areas a toothbrush can’t reach. Aside from making your gums look and feel healthy, flossing helps: remove plaque reduce bad breath (halitosis) protect against tooth decay lessen serious gum problems and eventual loss of teeth Types of Floss The two main types of dental floss are waxed and unwaxed. The ADA reports that both are effective at removing plaque and other debris, so choosing a type of floss is really a matter of personal preference. Waxed floss may be helpful for those with tight spaces between their teeth. Dental floss also comes in different flavors, such as mint or cinnamon. Those with bridges, braces, or gaps may try a super floss, interdental brushes, or electric flossers. People with braces, sensitive gums, or children under 5-7 years of age, may require specialized flossing options. Consult with a dentist for the best flossing practice for you or a family member. Brushing Tips The ADA recommends brushing your teeth for two minutes twice a day. Best practices for brushing include: using a soft toothbrush brushing with a gentle circular motion remembering to brush your tongue reducing germs by using a natural mouthwash replacing your toothbrush every 3 to 4 months visiting your dentist at least twice a year for checkups and cleanings Become Chums with Your Gums Oral health is extremely important to your overall health. You can’t have a healthy mouth without healthy gums. The best way to ensure healthy gums is to brush your teeth 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. It’s recommended that you floss before you brush your teeth. Flossing helps loosen food particles and plaque, and brushing removes that debris from your teeth and gums. Some may consider flossing as optional, but it’s absolutely vital to tooth/gum health and overall wellness. Since it may help lessen the risk of memory problems, flossing is also a brain-healthy exercise. Remember, a brilliant smile begins with clean teeth and healthy gums! 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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