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Which of the 16 Brain Types Are You?
The more you know about your brain, the better you can optimize it. 5 Primary Brain Types Explained Dr. Daniel Amen has identified 16 Brain Types based on his brain imaging work. In Part 1, we took a deep dive into the 5 primary Brain Types. Our focus now shifts to the 11 combination Brain Types along with the distinguishing characteristics, diet plan, and supplement recommendations for each type. But first, a brief recap of the 5 primary Brain Types: Brain Type 1 Individuals with Brain Type 1 typically show full, even, symmetrical activity throughout the brain, with the most activity in the cerebellum – one of the brain’s major processing centers. People with Brain Type 1 tend to live longer because of their high level of conscientiousness. They show up on time and follow through on tasks. They usually don’t take big risks and play by the rules. Although Brain Type 1 is the optimum brain type, the “use it or lose it” rule applies. Brain Type 2 Individuals with Brain Type 2 usually show lower activity in the prefrontal cortex (PFC) in brain scans. The PFC is the brain’s brake system. It can help people think before they speak or act. Brain Type 2 may be associated with lower activity of dopamine, a neurotransmitter involved with focus and motivation. People with this Brain Type are likely to need excitement or stimulation to stay focused. Smokers and heavy coffee drinkers also tend to fit this type, as they use these substances to stimulate their brains. Brain Type 3 Individuals with Brain Type 3 are often tenacious, persistent, and sometimes stubborn. They tend to struggle with worry, have trouble sleeping, and like things to be done a certain way. Those with Brain Type 3 often have increased activity in the front part of the brain called the anterior cingulate gyrus (ACG). The ACG influences your ability to “go with the flow.” When the ACG is overactive, probably due to low activity of serotonin, people can have problems shifting attention. People with Brain Type 3 don’t need more stimulation. In fact, caffeine and diet pills tend to make them worse. Brain Type 4 Brain Type 4 individuals tend to show increased activity in the limbic (or emotional) centers of the brain, making them highly sensitive and empathic, but also subject to mood issues. People with this Brain Type may struggle with constant negative thoughts and pessimistic tendencies. Brain Type 5 Brain scans of individuals with Brain Type 5 often show heightened activity in the anxiety centers of the brain, such as the basal ganglia, insular cortex, and/or amygdala. This is probably linked to lower activity of the neurotransmitter GABA, which helps calm the brain. People with this brain type tend to be motivated toward a goal. They can feel intense pleasure, but also struggle with feeling anxious or nervous, which causes them to be more cautious and reserved, but also more prepared. Now, here are the 11 combination Brain Types… Here Are the 11 Combination Brain Types – Character Traits and Lifestyle Recommendations Core Character Traits for Brain Types 6-16 Individuals with Brain Types 6-16 typically show lower activity in the PFC. The PFC can keep them from saying or doing things that aren’t in their best interest. It also can curb creative, out-of-the-box thinking when it works too hard. Studies show that Brain Types 6-16 may also be associated with lower dopamine levels. People with this Brain Type are likely to need excitement or stimulation to stay focused. Those with Brain Types 6-16 can be strong-willed, choosy, and persistent. They may struggle with worry and have sleep issues. In addition, people with Brain Types 6-16 often have increased activity in their ACG. As the brain’s gear shifter, the ACG is involved with mental flexibility. An overactive ACG can create attention issues or harmful thoughts and behaviors. Core Diet Plan for Brain Types 6-16 Proteins: Protein-rich foods provide amino acids our body needs to create neurotransmitters such as serotonin (to boost mood, motivation, and positive thinking) and dopamine (to maintain focus, increase learning, and manage emotional reactions).* Regularity of protein (every few hours) provides satiety, balanced blood sugar, and can help prevent mood issues.* Easy snack options: small apple with almond butter blueberries with walnuts small protein smoothie Eat some form of protein at every meal or snack. Meals should include pasture-raised, organic chicken, fish, beef, lamb, hemp, eggs, or a plant-based protein powder. Carbohydrates: Focus on getting most of your carbohydrates from vegetables by adding them to meals whenever possible. Other carbohydrates should be low-glycemic, high-fiber, unrefined, and organic whenever possible. Prebiotic fibers: leeks, onions, raw garlic, sunchoke, raw chicory root, raw asparagus, raw dandelion greens. Vegetables: 6-8 servings per day Whole fruits: 1-2 servings per day Gluten-free whole grains: 1 serving per day (wild/brown rice, quinoa, buckwheat, millet, amaranth, gluten-free whole oats, and teff) Hydration: drink at least half your body weight (lbs.) in ounces of filtered water each day. Brain Type 6 The best strategy to balance Brain Type 6 is to find natural ways to boost both dopamine and serotonin.* Brain Healthy Nutrition Your brain is the most energy-hungry organ in your body, using 25% of the calories you consume.* One of the quickest ways to achieve better brain function is to identify which foods you should choose and which foods you should lose.* Eat right so you can think right!* Dietary Recommendations Your Type 6 brain needs a diet that’s balanced in high-quality proteins and complex carbohydrates.* This type of diet will help balance your blood sugar, help you focus, and provide the necessary building blocks for brain health by naturally boosting dopamine and serotonin levels.* Brain Supporting Supplements Brain-directed supplements can support your physical and mental energy levels.* It’s recommended for everyone to take daily essentials plus additional supplements tailored to your specific Brain Type.* Recommended Supplements for Brain Type 6 Brain & Body Power We’ve combined our daily essentials into easy-to-use, on-the-go packets. Each packet of Brain & Body Power contains the following supplements: NeuroVite Plus Multivitamin – a powerful combination of more than 50 vitamins, minerals and plant extracts in their most efficient and bioavailable forms, NeuroVite Plus nourishes all the body’s cells, tissues, and organs.* Brain & Memory Power Boost – this brain-boosting formula delivers your body specialized, brain directed ingredients to support the brain’s energy, connectivity, and overall performance.* Omega-3 Power – gel capsules of the purest, most powerful form of omega-3 fatty acids EPA and DHA (without the fishy aftertaste) to promote healthy cognition, including recall and retention, focus and concentration, and mood and behavior.* Focus & Energy A natural, non-habit-forming blend of adaptogens and energizing herbs (green tea extract, ginseng, rhodiola, choline, and ashwagandha), Focus & Energy helps support mental sharpness and productivity.* Brain Type 7 The best way to balance Brain Type 7 is to find natural ways to boost dopamine, serotonin, omega-3 fatty acids, and vitamin D.* Dietary Recommendations Your Type 7 brain needs a diet that is balanced in high-quality proteins and complex carbohydrates.* This type of diet will help balance your blood sugar, help you focus, and provide the necessary building blocks for brain health.* Recommended Supplements for Brain Type 7 Same as Brain Type 6. Brain Type 8 An effective strategy for balancing Brain Type 8 is to find natural ways to boost dopamine, serotonin, and GABA.* Magnesium and theanine can also help, as can optimizing levels of omega-3 fatty acids and vitamin D.* Dietary Recommendations Same as Brain Type 7. Recommended Supplements for Brain Type 8 Brain & Body Power See description above for Brain Type 6. NeuroLink Feeling irritable or sad for no reason? NeuroLink helps to balance emotional ups and downs by delivering an exclusive blend of key nutrients to neurotransmitters in your brain helping you to feel tranquil and clear.* Brain Type 9 You can balance Brain Type 9 by finding natural ways to increase serotonin and GABA.* Physical exercise boosts serotonin, as does using a combination of certain supplements, such as 5-HTP and saffron.* Magnesium and theanine can also help, as can optimizing levels of omega-3 fatty acids and vitamin D.* Dietary Recommendations Same as Brain Type 7. Recommended Supplements for Brain Type 9 Same as Brain Type 6. Brain Type 10 To help balance Brain Type 10, try to find natural ways to boost serotonin, omega-3 fatty acids, and vitamin D.* Dietary Recommendations Your Type 10 brain needs a diet that is lower in protein and higher in complex carbohydrates.* This type of diet will provide the necessary building blocks for optimal brain health.* Recommended Supplements for Brain Type 10 Brain & Body Power See description above for Brain Type 6. Serotonin Mood Support Serotonin Mood Support contains a patented form of saffron along with other key nutrients that help to promote calmness, positive mood, serotonin balance, and even healthy weight management.* Brain Type 11 You can balance Brain Type 11 by boosting serotonin and GABA.* Magnesium and theanine can also help, as can optimizing levels of omega-3 fatty acids and vitamin D.* Dietary Recommendations Your Type 11 brain needs a diet that’s lower in protein and higher in complex carbohydrates.* This type of diet will boost serotonin and GABA levels naturally.* Recommended Supplements for Brain Type 11 Same as Brain Type 6. Brain Type 12 The best way to balance Brain Type 12 is to find natural options for boosting dopamine, serotonin, and GABA.* Magnesium and theanine can also help, as can optimizing levels of omega-3 fatty acids and vitamin D.* Dietary Recommendations Your Type 12 brain needs a diet that’s balanced in high-quality proteins and complex carbohydrates.* This type of diet can help increase serotonin and dopamine naturally.* Recommended Supplements for Brain Type 12 Same as Brain Type 6. Brain Type 13 Balance Brain Type 13 by finding natural ways to boost dopamine and GABA.* Magnesium and theanine can also help, as can optimizing levels of omega-3 fatty acids and vitamin D.* Dietary Recommendations Same as Brain Type 7. Recommended Supplements for Brain Type 13 Same as Brain Type 6. Brain Type 14 The best way to balance Brain Type 14 is naturally with dopamine, omega-3 fatty acids, and vitamin D.* Dietary Recommendations Same as Brain Type 7. Recommended Supplements for Brain Type 14 Same as Brain Type 6. Brain Type 15 The best strategy to balance Brain Type 15 is to find natural ways to boost dopamine and GABA.* Magnesium and theanine can also help, as can optimizing levels of omega-3 fatty acids and vitamin D.* Dietary Recommendations Your Type 15 brain needs a diet that is balanced in high-quality proteins and complex carbohydrates.* This type of diet will help raise GABA and dopamine levels naturally.* Recommended Supplements for Brain Type 15 Same as Brain Type 6. Brain Type 16 To balance Brain Type 16, look for natural ways to boost dopamine and GABA.* Magnesium and theanine can also help, as can omega-3 fatty acids and vitamin D.* Dietary Recommendations Same as Brain Type 15. Recommended Supplements for Brain Type 16 Brain & Body Power See description above for Brain Type 6. SAMe Mood & Movement 400 SAMe (S-AdenosylMethionine) is a nutrient with very high energy that helps power numerous enzymes important for the brain, joints, liver, muscles, and other organs.* SAMe is fundamental to the body’s renewal, repair, and overall well-being.* So, which of the 16 Brain Types are you? The best way to know for sure is to take the Brain Health Assessment. Brain Health Assessment 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 neglect to include an improvement plan. 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-based, paradigm-shattering personality test. This one-of-a-kind online test: Was developed by Dr. Daniel G. Amen, 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 recommended improvement strategies based on 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 help you know what mental/brain health risks you may face, which can potentially impact your future career and relationships in significant ways. Discover Your Brain Type To discover your Brain Type, take the free online BHA quiz. It only takes about 5 minutes to complete and your answers are strictly confidential. Discover the tool that has helped millions of people increase their energy, sharpen their focus, and optimize their brain. You can find out 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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Short-term vs Long-term Memory: Here Are the Best Ways to Train Your Brain
Memory is one of the most important aspects of life. Memory houses your joys, pains, hopes, and life experiences. It helps you recall important events and can also provide a sense of purpose that gives your life meaning. When your memory is weakened or impaired, it can rob you of your ability to make good decisions and cause you to become disconnected from those you love. Memory problems can limit your success at work, steal your independence, and make you vulnerable to those who seek to take advantage of you. How Memories Are Made Though the biology of memory is complex, the more you know about it, the better you’ll understand how you can improve it. When linked with emotions, your senses – taste, sight, touch, smell, and hearing – are the raw ingredients for making memories. Your brain processes your experiences to form memories, either by consciously focusing on something (like studying) or subconsciously creating associations (like attaching emotional significance to new information, like your first kiss). With each new situation, your brain forms new connections and its wiring can change – an ability known as neuroplasticity. Here are 3 ways memories are made: Encoding – This process occurs when your brain attaches meaning to experiences or determines why something happened. Studies show that we remember things better and retain them longer when we associate them with a purpose. Storage – Research suggests that the brain doesn’t store memories in complete, exact recollections that it can simply retrieve. Rather, memories are stored in small bits scattered in different areas of the brain. The hippocampus is a critical gateway to long-term storage for memories. If the hippocampus is damaged, you may have trouble recalling details and events from the past. Recall – During this stage, your brain reconstructs the memory from smaller stored pieces. When you remember something, it isn’t an exact replay of the experience. It’s more of a creative reimagining, like when someone exaggerates about the time they caught a 10-foot catfish. Memories can change over time. When your brain recalls a memory, it stimulates nerve pathways that were created when the memory was formed. Continuously working your memory strengthens it over time. Forming memories requires an intricate dance between networks of nerve cells and the variety of neurotransmitters they make, especially glutamate and acetylcholine. Studies indicate acetylcholine activity can be lower in older people and such decline may be linked to memory challenges. Types of Memory Now that we’ve seen how memories are made, here are 5 types of memories. Sensory Memory – less than 1 second (most are lost since they aren’t encoded) Short-term Memory – less than 1 minute (such as a phone number) Working Memory – seconds to hours (like cramming for an exam) Long-term Memory – hours to months Long-lasting Memory – months to a lifetime Of course, the most well-known of the 5 types are short-term and long-term memory. Short-term vs Long-term Memory: Effective Ways to Train Your Brain Short-term Memory Also known as active or primary memory, short-term memory relates to what we’re thinking about at a specific moment. Though often used interchangeably, short-term memory is different than working memory. While short-term memory temporarily stores information in memory, working memory manipulates and prioritizes information, some of which can subsequently become long-term memory. It’s estimated that information is kept in short-term memory only for about 30 to 60 seconds. Also, it’s believed that we can store between 4 to 9 items in short-term memory. Short-term memory storage is also prone to interference, especially if you’re in an environment where music or a TV is blaring in the background, or people are speaking within earshot. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Short-term Memory Tips: It’s possible to hold on to short-term memories a little longer by saying the information (such as a license plate number or phone number) aloud or mentally repeating it. Also, try breaking down the numbers, letters, or words into smaller units or bites, which should help you remember it better, at least in the short-term. [/wc_box] Long-term Memory Most memory experts believe that memories must pass through short-term memory processing before reaching long-term storage. When you retrieve information, by bringing a memory into your conscious mind, you’re accessing long-term information. How quickly or accurately a person recalls the selected information may cause them to believe they have a “good” or “bad” memory. In reality, there may be a number of things that influence how well you retrieve information. Perhaps you didn’t encode it properly in the first place because you were distracted at the time. Or, if you just remembered something that you tried to recall earlier in the day, it might be a sign that there’s a conflict between the encoding and retrieving stages. Though getting older is commonly associated with a negative impact on memory, there are things you can do to slow down brain aging. These include many exercises that can help keep your memory sharp over the long-term. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Long-term Memory Tips: If you’ve recently forgotten where you left your keys or glasses, one of three things may have occurred: 1. You may not have registered where you put them down, 2. You may not have retained what you registered, and 3. You may not be able to accurately retrieve the memory. To remember where you placed an object, ensure that these three stages of the memory process are working properly. Using certain aids, like mnemonics, are a great way to improve your ability to remember things. For example, 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. [/wc_box] If you’re having challenges with your short-term or long-term memory, or if you just want to make sure your memory stays sharp over the long haul, here are some energizing exercises that can help improve your brain… Some of the Best Memory-Boosting Exercises for 5 Regions of Your Brain The best mental exercises involve acquiring new knowledge and doing things you haven’t done before. Even if your routine activities are fairly complicated, such as teaching a college course, reading medical/dental scans, or fixing a crashed computer network, they won’t help your brain as much as learning something new. Whenever the brain does something over and over, it learns how to do it with less and less energy. New learning, such as memorizing zip codes or learning a new game, helps establish new connections, which can help maintain and improve the function of different areas of the brain. The parts of your brain you use will grow and the parts you don’t use may atrophy over time. That’s instructive about how to exercise your brain. Just doing crossword puzzles or sudoku won’t give you the full possible benefits. That’s like going to the gym and leaving after doing right bicep curls. Here are some effective ways to train your brain by each region: Prefrontal Cortex (PFC) Exercises Language games, such as Scrabble (try to memorize as many words in the Scrabble dictionary as possible), Boggle, and Words with Friends Crossword puzzles Strategy games, such as chess and Risk Tetris (which also works the parietal and occipital lobes) can help decrease cravings for drugs (alcohol, nicotine, caffeine), food and drink, and activities (sex, exercise, gaming) after just three minutes Prayer and meditation may improve focus, executive function, judgment, and impulse control, which can result in more thoughtful and moral decisions Weight training and aerobic activity, when combined, these exercises can increase executive function – which encompasses complex thought processes such as reasoning, planning, problem-solving, and multitasking – in people with serious memory issues Temporal Lobe Exercises 3D video games, such as Super Mario 3D World (but not Angry Birds and other 2D games) lead to enhanced hippocampal function, which can strengthen a player’s learning and memory Intensive learning, such as reading medical or law school texts, has been shown to increase hippocampal size after just 14 weeks Memorization of poetry and prose increases hippocampal size Memory and mnemonic training Learning to play new musical instruments strengthens the PFC, parietal lobes, and cerebellum Physical exercise also increases the hippocampus, so learn a new sport as you’re exercising for even greater benefit Parietal Lobe Exercises Math games like sudoku Juggling, which also involves the PFC, temporal lobes (hippocampus), occipital lobes, and cerebellum Golf, 40 hours of training increases gray matter in the parietal and occipital lobes Dance Learning to read and play music Map reading (without GPS assistance) Basal Ganglia Exercises Balancing Synchronizing arm and leg movements Manipulating props like ropes and balls Cerebellum Exercises Coordination games like table tennis (which also involves the PFC), dancing (and learning new dance steps), yoga, and tai chi Basketball Make Memory a Priority Regardless of your age, mental exercise has an overall positive effect on your brain. 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. On the other hand, when you stop learning, your brain starts fading. Cognitive performance can start to suffer when the internal connections in your brain begin to break apart. Research shows that you can significantly improve your brain health in just 15 minutes a day. Try devoting 15 minutes a day to a new hobby or activity like painting or playing a musical instrument. Or, learn a new subject or language. Einstein once said that people who spend 15 minutes a day learning something new will become an expert within a year, so select one of the above exercises and start improving your short- and long-term 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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This Is the Best Diet for Your Brain
Have you ever struggled to maintain a diet? We’ve all been there. Maybe you do a good job of staying on your meal plan during the week, but struggle to keep it up during the weekend. Or maybe you feel like you deserve to splurge a little. Or maybe you feel stressed, moody, or lonely, all of which can lead to emotional eating (or overeating). Even if you occasionally let your diet slip, you don’t have to allow yoyo cycling to ruin your chances of shedding excess body weight and enjoying a more vibrant lifestyle. The ability to sustain a healthy diet starts in the brain. Your Brain and Food The brain is your command and control center. It makes either good or bad decisions about the foods you eat. It also tells you: What, when, and how much to eat What to buy at the grocery store What to order in a restaurant It’s important to identify and acknowledge what emotions are driving you to make bad food choices. Sometimes it isn’t even an emotional trigger, but the sight or smell of unhealthy foods that make you crave them. You can take back control of your cravings by making simple changes to your daily habits. Here are some simple and thoughtful strategies that can help you establish a brain-healthy diet. 10 Ways to Master a Brain Healthy Diet 1. Feng Shui Your Refrigerator Don’t let the default arrangement of your refrigerator dictate how you organize your groceries. Instead of storing veggies and fruit in the dark drawer at the bottom of the fridge, where they’re likely to be forgotten, put them in glass containers at eye level. That way, every time you open the refrigerator door, you’ll see the nutrient-dense, brain-healthy foods first. 2. Drink Before You Eat No, this doesn’t apply to alcohol. Try drinking a glass of water (8-10 ounces) 30 minutes before each meal. This will help fill your stomach before you eat, so you’ll eat less during the meal. The practice of eating something healthy to boost satiation before a meal has been around a long time – and it still works. Many soup diets and cleanses can help fill you up, creating fewer hunger signals to the brain, which can help you ingest less during meals. Some people may find that broth can satisfy food cravings pre-meals, and help you eat less during the main event. 3. Add Some Spice Most people get bored eating the same thing day after day. When you bake a sheet of chicken or fish, season each one differently – season one with curry, another with garlic, ginger, etc. This way, each day’s meat will have a different flavor. Herbs and spices are one of the few food categories that provide both nutrition and flavor. Hippocrates listed over 500 medicinal uses for herbs and spices that included ways to prevent illness and increase longevity. Herbs and spices contain so many health-promoting substances, it almost makes more sense to store them in the medicine cabinet than the spice rack. 4. Mindful Eating Mindful eating is when you pay attention to what you’re thinking, feeling, and tasting in the moment. This is especially important for people who sit on the couch all day, mindlessly devouring bags of cookies or chips. By contrast, when you eat mindfully, you pause after each bite of food and become aware of the smells, tastes, and textures. You can learn to savor each bite and experience gratitude for the food you’re eating. Also, mindful eating can help you become more aware of when you feel full so that you don’t overeat. 5. Eat More Vegetables Research shows that 90% of Americans don’t get the recommended daily servings of fruits and vegetables in their diet. One of the simplest ways to increase your intake of veggies is to introduce them into your breakfasts. Just toss a few handfuls of spinach, kale, or mushrooms into your eggs for a major nutrient boost. 6. Slow Down Do you often find yourself too busy to eat? Do you skip meals or eat on the go? Even when you have five minutes to sit down and eat, do you still tend to rush through a meal? Try spending more time chewing. This will allow your stomach to gradually expand and send the signals back to your brain when it needs to turn off the hunger switch. Also, skipping meals is a bad idea – it slows your metabolism, which may cause overeating. 7. Streamline Prep Time Pick one day of the week to shop for vegetables and nutrient-rich foods to help keep your brain active and healthy. When you get home, spend some time chopping up veggies and storing them in the fridge. Having veggies ready to go will be a huge help during meal and snack times. You can quickly add them to eggs, salads, and other meals. This will cut down on prep time for all your meals during the week and will help ensure that you actually eat the veggies you purchased. 8. Proper Portions Get rid of large entrée plates and serve meals on smaller appetizer-size plates (or salad bowls) for better portion control. Try using chopsticks and appetizer-sized cutlery to help you take smaller bites. Also, many stores sell portion-sized plates and Tupperware that can help you adjust the portion size of your meals. 9. Mix It Up If you pretty much eat the same things every day, you might be missing out on some vital nutrients. The next time you go to a farmer’s market or the produce section of a grocery store, force yourself to try something new. There are a variety of seasonal vegetables and fruits to help you mix things up and eat natural foods from the full spectrum of colors and flavors. In addition to leafy green vegetables like spinach, kale, broccoli, and collard greens, different colored vegetables, such as red bell peppers, squash, and cauliflower, all have tremendous health benefits. They provide an enormous array of vitamins, essential minerals, free radical-blocking carotenoids, and power-packed flavonoids. These foods not only elevate antioxidant levels in your body, they also have a wide variety of additional health benefits – so always do your best to eat from the rainbow. 10. Take a Breath If you eat when you’re stressed or worried, it can impair the digestive process and interfere with the absorption of the nutrients in the foods you’re eating. A quick trick to aid your digestive system is to take a few deep breaths before eating. This easy strategy helps your body create a state of relaxation that prepares your digestive system to release the enzymes needed to break down the foods you’re about to eat, and aid in the absorption of nutrients from those foods. Just take 4 to 5 deep breaths before you start eating and you may find that you’re calmer and better able to enjoy your meal. These are just a few ways to improve your brain health with nutritious foods. Try them out and feel free to share them with your friends and family. 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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10 Ways to Be a Champion for Your Health
You’re in a war for your health. The war is won or lost in your brain. When your brain works right, your decisions are more likely to have a positive effect on your life. When your brain is troubled, your decisions are more likely to have a negative, even catastrophic, impact on your life. As the executive control center of the entire body – and the supervisor of every thought, mood, memory, and action – your brain makes you you. You must do everything you can to take care of your brain. To accomplish that, you need to be a Brain Warrior for yourself and the ones you love. What’s a Brain Warrior? Bushido (Japanese for “way of the warrior”) was the code of ethics adhered to by some ancient warriors. Those warriors constantly focused on self-improvement to protect themselves and the ones they loved. Are you that dedicated to your health? Since you only have one brain, you must do everything you can to nurture and protect it. Becoming a Brain Warrior is for those who, either out of desire or necessity, are serious about their health. It’s for people who want to look and feel their best for as long as possible and want to excel at work, school and in their relationships. A Brain Warrior is someone who has M.A.S.T.E.R.Y over the health of their brain and body. Mindset – know your motivation to be healthy and focus on abundance, never deprivation Assessment – develop a clear plan, optimize your important numbers, and prevent future trouble Sustenance – consume food and supplements to fuel success Training – learn the daily habits and routines that can protect your health Essence – transform your pain into purpose and find your passion in life Responsibility – share what you learn with others and create your own tribe of Brain Warriors Years – commit to making lasting changes and gain tools that will last a lifetime Being a Brain Warrior is for those who want to leave behind a legacy of health rather than illness. The rewards of living a brain-healthy life can have far-reaching implications for you and even future generations. Here’s how Brain Warrior strategies can help you overcome 3 common health traps… Brain Warrior Basic Training Screenbound Hobbyist to Exercise Enthusiast Perhaps you’ve let your health habits slip a little over the last few months. Living an at-home existence can be isolating and demotivating. But don’t worry, you can get back on track in no time with these Brain Warrior basics. You should stretch, train, exercise regularly, and prepare every day for the challenges that lie ahead. Maintaining a strong mind and body can help equip you to handle possible crises or health problems in the future. So, put down the remote control or game controller and pick up some hand weights. Training Tip: Brain Warriors discipline themselves to lift weights twice a week and walk like they’re late 3 to 4 times a week. Video Games to Brain Games With the prevalence of digital devices and video games, people today are more glued to their screens than ever. Unfortunately, overdependence on devices can cause people to feel isolated – which is a double whammy during a quarantine. Studies show that brain exercises can help prevent cognitive decline. Some of the best learning activities for your brain are chess, sudoku, jigsaw puzzles, brain games, or an online course. Training Tip: Brain Warriors make lifelong learning a priority. SAD Diet to Healthy Diet While most people know that eating a steady diet of hamburgers, French fries, and soft drinks isn’t beneficial for your health, the convenience of junk and fast food is a dangerous trap that many people fall into on a consistent basis. The standard American diet (SAD) is filled with pro-inflammatory and allergenic foods, many of which are laced with artificial chemicals. This diet can damage and prematurely age your brain and increase your risk for many physical and mental issues. Consider adding these good mood foods to your grocery list: fresh vegetables, fruits, seeds, nuts, berries, beans, free-range poultry, grass-fed meats, and wild-caught, cold-water fish. This diet tends to be higher in omega-3 fatty acids, folate, fiber, and many essential vitamins and minerals. Training Tip: Brain Warriors eat whole foods and healthy snacks, and avoid trigger foods. The above strategies involve making serious changes and actively resisting the things that can harm you. In addition to these basic training exercises, here are 10 proven ways to reduce stress and boost your overall mental and physical well-being. 10 Mood-Boosting, Stress Busting Daily Habits to Supercharge Your Health 1. Start on a Positive Note Begin each day with words like, “Today is going to be a great day.” Such a simple sentence can cause your brain to look for ways to fulfill that affirmative statement. It also establishes a healthy thought pattern that you can continue throughout the day. 2. Avoid Negative News Stay informed, but don’t let fear-inducing headlines and news programs ramp up your stress and worry. Watching news on TV or the internet can increase both anxious and sad moods. Limit your exposure to negative news and stop watching TV at least an hour before you go to sleep at night. 3. Just Let Go There are plenty of things in the world right now that you can’t control. Feeling a lack of control over a concerning or frustrating situation can increase your stress levels. Training your brain to think about the things you can control, and not about the things you can’t, helps alleviate anxiousness and provides a more optimistic outlook. 4. Write It Down Journaling helps to get negative thoughts out of your head and can help you gain a new perspective. Jot down 3 things you’re grateful for every day. Writing in your journal 10 minutes before you go to bed can help relieve worries and put you in a restful state of mind. 5. Eat Dark Chocolate Dark chocolate contains health-promoting properties that support a positive mood, the ability to think clearly, and a healthy cardiovascular system. In one study, people who rated themselves as highly stressed lowered their levels of the stress hormones cortisol and catecholamines after eating dark chocolate every day for 2 weeks. So, eat a sensible portion of brain healthy chocolate every day! 6. Brain Enhancing Music 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. According to a 2016 study, listening to Mozart, Strauss, or ABBA (disco isn’t dead) for just 25 minutes can help lower blood pressure and stress. 7. Drink Green Tea Green tea helps reduce stress, improve intestinal bacterial balance, and increase carbohydrate and fat burning. It naturally contains l-theanine, which can enhance mental focus yet has a calming effect without making you sleepy. It only has half the amount of caffeine compared to coffee. 8. Take a Walk Walking is one of the simplest and healthiest exercises. Walking stimulates blood flow and provides oxygen to the brain. Walking can help clear your mind, improve your mood, and burn calories all at the same time, so get outside for some fresh air and exercise. 9. Exterminate the ANTs Whenever you feel stressed, sad, mad, nervous, or out of control, write down your negative thoughts. Next, challenge the ANT (automatic negative thought) by asking yourself if the thought is accurate. Rejecting negative thoughts and focusing your mind on positive, rational thoughts should help you feel much better. 10. Loving Kindness Meditations A Loving Kindness Meditation, which is directed at showing kindness to yourself and others, is a proven way to relieve stress and improve your mood. Repeating simple words like “May I be safe and secure” can increase positive emotions and decrease negative ones. These meditations can help reduce stress and improve your overall outlook on life, so give it a try. These are just some of the many practical and natural techniques practiced daily by Brain Warriors. Share them with your friends and family and start your own tribe of Brain Warriors! 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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Top 5 Most Important Nutrients & Vitamins for Your Memory
Have you ever wondered why some people age more gracefully than others? Is it purely a matter of genetics? Or is it because they favored crossword puzzles over Sudoku? Or is because they were born on a Tuesday…at night…with a full moon out? The longevity code has perplexed scientists and medical practitioners for centuries. Although holistic interventions—consistent exercise and quality sleep—can help to reduce the effects of aging, a cure for severe memory problems has yet to be discovered. One of the best ways to prevent premature aging is with proper nutrition, especially getting nutrients that are specifically designed for your memory to keep your mind sharp and efficient. But even if you eat the healthiest diet, there will always be a gap in nutrition by only eating foods. That’s why supplements are called dietary supplements because they help fill in the gaps in your diet with the nutrients and vitamins you’re missing by eating foods alone, especially vitamins that are specifically designed to improve your memory. But in a market inundated with supplements all claiming to be the best, which ones are the best for your memory? The Best Nutrients & Vitamins for Memory Here are the 5 best concentrated, bioavailable, and naturally derived nutrients that are clinically studied to improve memory: 1. PhosphatidylSerine PhosphatidylSerine (PS) occurs naturally in all cells, being a universal building block for the dynamic membrane systems that make cells work. In double-blind clinical research trials, PS enhanced recall of names, faces, words, and numbers, and improved verbal fluency. PS is better documented for these benefits than any other nutrient. 2. Huperzine A Extracted from Huperzia serrata (club moss), a traditional Chinese medicinal herb, Huperzine A improves the actions of the acetylcholine neurotransmitter system, which plays a central role in improving memory storage and retrieval. 3. Vitamin D3 Sufficiency (5000 IU) of vitamin D3 promotes healthy mood, cognitive function, cardiovascular function, immune response, muscle and bone strength, and other important indicators of overall vitality. Vitamin D3 also benefits numerous other functions that promote healthy aging. 4. EPA and DHA The long-chain omega-3 fatty acids EPA and DHA are fundamental to the structure and functioning of all your cell membranes and particularly for those of your brain cells. DHA also facilitates nerve cells making functional connections (synapses) and supports healthy memory and overall cognition. 5. Ginkgo Biloba This intensively researched plant extract promotes healthy blood flow, which is crucial for optimal brain function. Ginkgo biloba's unique combination of antioxidants and blood vessel protectants also helps the brain defend against toxins while promoting overall mental sharpness. How to Get All of Your Brain-Healthy Nutrients Each Day? BrainMD offers all of the required brain-directed nutrients to help you feel your very best each day.* With clinical strength supplements that can help improve and preserve your cognition and memory.* Don't like swallowing capsules? Now there’s an easier way to get all of the nutrients you need…try a memory-boosting vitamin drink! BRIGHT MINDS Memory Multivitamin BRIGHT MINDS Memory Multivitamin, a robust formula of 34 effective nutrients, is a highly concentrated, memory-targeting daily supplement system.* With carefully crafted and clinically proven ingredients, BRIGHT MINDS Memory Multivitamin is a tasty, citrus-flavored drink mix that can be added to water, juice or even a fruit smoothie.* BRIGHT MINDS Memory Multivitamin contains all of the best nutrients for memory enhancement.* Why Do Memory Supplements Work? Enhance Blood Delivery The better the brain’s circulation, the more oxygen, and nutrients it can receive to support memory all through life.* Ginkgo, resveratrol, lutein, zeaxanthin, CoQ10, as well as vitamins and minerals in this powder, promote healthy blood flow to the brain.* Boost Energy The brain weighs just 2-3 pounds, yet it uses at least 20 percent of all the body’s energy. PS, ALC, B vitamins, magnesium, chromium, alpha-lipoic acid, CoQ10 and other nutraceuticals in this formula can aid in energizing the memory process.* Promote Brain Connectivity The brain’s trillions of synapses rely on PS for their electrical activity.* The numerous antioxidants in BRIGHT MINDS Memory Multivitamin help protect these synapses against damage.* Additionally, numerous methyl nutrients in the formula support synapse maintenance and protect the brain against damage from homocysteine buildup.* Improve Neurotransmitter Support Neurotransmitters are the chemical messengers that travel along synapses in the brain. Huperzine A, ALC and choline promote acetylcholine, a key memory transmitter. PS, Vitamin D3, all the B vitamins, magnesium, and other minerals support the production, release, and synapse actions of multiple neurotransmitter systems across the brain.* Best Vitamins for Your Memory Since your memory is what allows you to treasure and revisit the most special moments in your life, be sure to fortify your brain with the nutrients that can strengthen and restore 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 BRIGHT MINDS Memory Multivitamin 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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Best Foods to Increase Blood Flow & Circulation
The human body has an average of 60,000 miles of blood vessels. Mind-boggling, isn’t it? Your body’s vast network of blood vessels facilitate the flow of blood, which brings nutrients and oxygen to your cells and organs, and then carries away the waste. Keeping the blood moving through your vessels is a key to good health. Blood flow, or blood circulation, is linked to blood pressure, which is a measure of the force that blood exerts against the vessel walls as it moves through the vessels. When blood pressure is high, blood flow becomes constricted. When blood flow is healthy, blood pressure is generally in check. The ability of blood vessels to dilate and constrict in response to blood flow allows your blood pressure to remain within a healthy range. Blood flow is particularly important to optimal brain function. Although your brain weighs about 3 pounds, making up just 2% of your weight, it requires roughly 20 % of your body’s blood flow and oxygen! Since your brain is the command and control center of the body, proper blood flow to the brain is essential to overall health. Improving Blood Flow Pain, muscle cramps, numbness, digestive issues, and coldness in the hands or feet are all potential signs of poor blood flow. If you have heart health issues, interrupted sleep, low libido, elevated blood pressure, a sedentary lifestyle, or are overweight, you likely have blood flow issues. Thankfully, there are many natural ways to make a positive impact on your blood flow and blood pressure. Regular exercise, proper hydration, weight management, and not smoking are several examples. You can also incorporate specific foods to ensure healthy blood flow. And, since blood flow and blood pressure are linked, foods that are good for healthy blood circulation are often good for healthy blood pressure too! Here are several delicious and healthy foods (and a few spices!) that promote healthy blood flow. 6 Best Foods to Increase Blood Flow & Circulation 1. Pomegranates Filled with ruby red gems of sweetness, pomegranates are the perfect autumn treat and provide a host of benefits, including blood flow support. Loaded with antioxidants and nitrates, pomegranates have a vasodilating effect. In other words, they have a relaxing influence on vessels that allows for greater blood flow, which eases blood pressure. 2. Beets and Nitrate-Rich Veggies Like pomegranates, beets are nitrate-rich, which helps your body synthesize nitric oxide. Nitric oxide relaxes blood vessel walls, increases blood flow, and supports healthy blood pressure. Other nitrate-rich vegetables include: leafy green vegetables (such as spinach and lettuce), fennel, radishes, Chinese cabbage, and parsley. 3. Berries Berries are rich in antioxidants, fiber, and a host of vitamins and minerals. The antioxidant anthocyanin, which gives berries their red and purple color, helps to protect arteries from damage and keeps them from becoming too rigid. It also triggers the release of nitric oxide, which aids blood flow and lowers blood pressure. Considered one of the healthiest foods you can consume, berries have anti-inflammatory effects that help increase blood circulation. 4. Fatty Fish Omega-3 fatty acids in fatty fish (such as salmon, tuna, mackerel, herring, sardines, and trout) promote the release of nitric oxide within the lining of blood vessel walls. This creates a vasodilating effect, which increases blood flow and is linked to reduced blood pressure. Omega-3s are also well-known to have anti-inflammatory properties. If you can’t incorporate fish into your diet, get the benefits of marine omega-3s in supplement form. Vegan, algae-sourced omega-3s are also available. 5. Citrus Fruit In addition to being rich in vitamin C, citrus fruits (such as grapefruit, oranges, and lemons) are brimming with flavonoids. These flavonoids have a beneficial effect on blood pressure. They also boost nitric oxide production, which aids blood flow. Enjoy fresh citrus every day! 6. Spice Up Your Blood Flow Aside from foods, the following spices are worth noting because of their well-studied, blood pressure-lowering, and blood flow benefits. Cayenne Pepper A phytochemical called capsaicin gives cayenne pepper its spicy flavor. Capsaicin, like some of the vegetables and fruits mentioned, supports healthy blood flow to tissues by stimulating the release of nitric oxide, which helps to expand your blood vessels. This spice can help keep you warm during the colder months. Cinnamon Cinnamon provides a treasure trove of health benefits, including anti-inflammatory and antimicrobial properties, modulating effects on cholesterol levels as well as promoting healthy blood flow and blood pressure. Enjoy this delicious spice in baked goods, on hot cereal, and in warm beverages. Turmeric Turmeric has been used traditionally to open blood vessels and boost circulation for thousands of years in Ayurvedic and Chinese medicine. Research confirms these effects, showing that turmeric’s active compound, curcumin, stimulates nitric oxide production while lessening oxidative stress. Try warm and savory curry dishes to stimulate your blood flow. An Abundance of Benefits The foods and spices mentioned above are exceptionally good for you, offering blood flow boosting and healthy blood pressure benefits. Use or combine them and feel the difference improved blood circulation can make! 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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Top Memory Boosting Foods to Eat Every Day
A recent government report found that one in nine Americans aged 45 and older say they’re experiencing cognitive decline, which includes memory loss. While frequent memory lapses or brain fog may be common in your 40s, 50s, and 60s, too often they’re written off as a normal part of aging. They are not normal. The time to be proactive about protecting your memory is now. One of the best ways to ensure your memory stays sharp is to include an abundance of foods and nutrients in your diet that have been shown to support brain health. Here are some of the top memory-boosting foods and nutrients you can begin eating today! Top Memory-Boosting Foods & Nutrients to Eat Every Day Omega-3 Rich Fish One of the most studied foods for brain health, fatty fish – such as sardines, wild salmon, and mackerel – are high in the omega-3 fatty acids EPA and DHA, which are critical to brain health and memory. Sixty percent of your brain is made up of fat, and DHA is the most abundant omega-3 found in the brain. It’s important for maintaining nerve cell structure and function. Additionally, DHA is linked to memory, learning, and cognitive processes. Multiple studies indicate a diet rich in both EPA and DHA helps to slow mental decline. Vital Veggies The recommended daily allowance of vegetables is three cups a day. Sadly, most Americans consume only about one cup of vegetables a day. Vegetables are loaded with vitamins, minerals, antioxidants, and polyphenols that help keep your brain and memory healthy and sharp. Choose vegetables of various colors such as leafy greens, sweet potatoes, tomatoes, bell peppers, carrots, and red onions. Cruciferous vegetables, such as broccoli, Brussels sprouts, and cabbage, add a powerful punch of protection. They contain sulforaphane, known to assist DNA repair. They’re also high in folate and carotenoids, which lower homocysteine, an amino acid that is associated with cognitive decline and memory loss at higher levels. Fruit and Berries Blackberries, blueberries, raspberries, and acai berries are high in antioxidants, which help to minimize damage caused by free radicals in the body and provide many benefits for the brain. One study found that people who consumed more berries experienced a slower rate of cognitive decline. Flavonoids, found in berries as well as apples and citrus fruits, have recently shown potential in helping to reverse age-related decline in memory and learning. In addition to the bounty of fruits available in the spring and summer, be sure to enjoy fall apples and winter citrus too! Herbs and Spices You can spice up your meals and help your memory at the same time. A host of herbs and spices are associated with improved memory: Rosemary and sage may help to improve memory and offer protection from cognitive decline. Cinnamon has been found to improve working memory in older adults. Ginger has anti-inflammatory properties. According to one study, just the scent of peppermint can improve memory and focus. Thyme helps protect neurons in the brain from aging too soon. It also helps increase the amount of active omega-3 DHA in the brain, which boosts memory and overall brain health. Nuts and Seeds Nuts are loaded with healthy fats, minerals, and nutrients that are needed to power our brain’s memory function. A study involving 5,000 people over the age of 55 found that a group eating at least two teaspoons of nuts per day was associated with improved memory and increased cognitive function by as much as 60%, compared to a group that didn’t eat nuts. Nuts and seeds – such as pumpkin seeds, almonds, and cashews – are rich in magnesium, which is needed in adequate amounts for healthy memory function. Dark Chocolate Goodness Consuming dark chocolate, rich in cocoa flavanols (a type of flavonoid), increases cerebral blood flow and can be effective at sustaining cognitive performance, leading to improvements in measures of general cognition, attention, processing speed, and memory. Yes, you heard that right, dark chocolate is good for your memory. Further, consuming cocoa flavanols from chocolate can provide cognitive-enhancing effects. So, enjoy dark chocolate guilt-free. Just remember to eat it in small amounts! Powerful Potassium-Rich Foods Potassium boosts memory and learning in healthy individuals. Conversely, memory loss is a common problem in people who are deficient in potassium. The foods highest in potassium include beet greens, salmon, white beans, avocado, potatoes, acorn squash, mushrooms, bananas, and tomatoes. Maintain Your Memory Remember to eat these memory-boosting foods to both enhance your ability to retrieve the information you need and recall the personal experiences that give your life meaning. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Why Eating High-quality Fish Is Good for You
Do you get enough fish in your diet? (If you don’t enjoy the taste of fish, keep reading for a healthy alternative to eating fish). 4 Major Benefits of Eating Fish There are many evidence-based reasons to eat a diet rich in fish. One reason is that fish supply high-quality protein and many vitamins and minerals. Fatty fish – such as salmon, mackerel, herring, sardines, lake trout, and tuna – are particularly rich in fat-based nutrients like vitamin D. Here are 4 other major health benefits of eating fatty fish: 1. Heart Health- The omega-3 fatty acids in fish are important for improving cardiovascular health, promoting healthy triglyceride status, and supporting healthy blood pressure regulation. 2. Mood Support- Numerous studies have shown that omega-3 fatty acids in fish can help improve mood, self-esteem, and coping with distraction and stress. 3. Improves Attention- Omega-3s have been shown to reduce stress and anxiousness, and improve attention and behavior in children. 4. Brain Boost- An important reason to eat fish is because of its omega-3 fatty acids help preserve memory and protect brain circulatory function. Facts About Fatty Acids Fish oils are oily fats found in fish, particularly cold-water fish, and in marine oils from other sea life such as krill. These oils are rich sources of functional omega-3 fatty acids. Our cells are equipped with membranes, thin sheets of molecules, that manage most of our life functions. We need a variety of fatty acids for our cell membranes to function, including omega-3s. The two most studied omega-3 fatty acids are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are major building blocks for the membrane systems and are needed for a diverse range of essential life functions. EPA + DHA Each of our nearly 30 trillion cells needs EPA and DHA. The only practical way to ensure we get the amounts of EPA and DHA we need is through foods or supplements. Unfortunately, the modern diet has an unhealthy balance of fatty acids: we get an abundance of saturated and omega-6s and not nearly enough omega-3s. Also, most of the omega-3s we do get are not long-chain and must be converted to EPA, which is less than 5 percent efficient; then EPA must be converted to DHA, which is an even less efficient conversion. As a result of this complicated process, most people worldwide have poor nutritional status of EPA and DHA. Numerous surveys indicate populations that don’t consume a lot of seafood (such as the U.S.) don’t get nearly enough EPA and DHA from their diet. Since plant foods don’t supply them, the main dietary sources of EPA and DHA are cold-water fish. Certain commercially available cold-water fish, such as salmon, tuna, and sardines, are sources of actual, preformed EPA and DHA. Avoid farmed salmon (which are much higher in omega-6 fatty acids and often carry toxins) and try to get salmon and other cold-water fish from Alaska, the Arctic Circle, or the Antarctic, where the ocean waters are the least contaminated. Purity and Safety While the desired omega-3 fatty acids reside in the fatty tissue of fish, so can environmental toxins. Oil derived from these tissues often contains high levels of these impurities. That’s why it’s dangerous to consume fish caught in ocean zones that are known to be contaminated. Fish (especially longer-lived species, and higher-level predators that consume other fish) will bioaccumulate heavy metals such as mercury, arsenic, cadmium, and lead that originated from industrial sources and reached the body of water in which they feed. These contaminants often end up in the flesh of the fish, as well as in the oil derived from such flesh. In addition to heavy metals, there are also other toxic compounds that bioaccumulate in fish. Some of the most toxic chemicals known to science, including hundreds of different PCBs (polychlorinated biphenyls), PBBs (polybrominated biphenyls), dioxins and furans, can bioaccumulate in fish and have been linked to problems with the functioning of the brain, liver, immune system, endocrine, and reproductive systems, and essentially all the organs. Considering the widespread contamination of seafood by mercury and other toxins, many experts advise that taking a purified fish oil supplement could be a smart choice. For those concerned over the impurities in fish or who don’t enjoy the taste of fish, BrainMD offers an advanced liquid omega-3 fatty acid supplement… Liquid Fish Oil Supplement: Omega-3 Power Squeeze Omega-3 Power Squeeze is a pleasant-tasting fish oil liquid emulsion, customized for children and adults seeking an alternative to taking large capsules. It delivers 910 mg EPA and 590 mg DHA for a total of 1500 mg per serving. Why You Should Try Omega-3 Power Squeeze: Quality Sourcing - Sourced from wild-caught fish species (mainly anchovies) that are pelagic (don’t feed on the bottom and therefore pick up fewer contaminants), the fish oil in Omega-3 Power Squeeze undergoes the most advanced purification processes in the supplement industry. Ultra-safe - The ultra-pure fish oil in Omega-3 Power Squeeze is extracted in its natural triglyceride form from sustainably harvested fish. The fish oil is tested by independent labs to exclude over 250 toxic contaminants, heavy metals, and other substances. It is maintained fresh throughout the verification process and then is gently purified and emulsified for better absorption and taste. Well Absorbed - The advanced emulsification technology behind Omega-3 Power Squeeze makes it better absorbed than standard fish oils. However, since individuals differ in their absorption and utilization of EPA and DHA, it would be prudent to measure your Omega-3 Index every 4-5 months and increase your daily intake as needed to cross the 8% threshold. Pleasant Tasting - One serving of this citrus-flavored emulsion gives the body at least 5 times more EPA and DHA than a serving of conventional fish or krill oil, without the fishy smell/taste or unpleasant reflux problems experienced with many fish oils. Healthy Pregnancy - Not only is the EPA and DHA in Omega-3 Power Squeeze safe, but it’s also absolutely vital for a healthy pregnancy and for breastfeeding. Also, the US National Academies recommend omega-3s for toddlers and older children. Children aged 1-3 can take a half tablespoon every other day. Allergy-Free - Omega-3 Power Squeeze is free from dairy, gluten, sugar, corn, soy, nuts, eggs, yeast, and artificial colorings or flavorings. It is also non-GMO. Getting adequate amounts of EPA and DHA is a great way to improve overall brain and body function and well-being. The ultra-pure EPA and DHA omega-3 fatty acids in this well absorbed, proprietary fish oil liquid promote positive mood, healthy attention, and whole-body health. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Omega-3 Power Squeeze and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Concussion Rescue: Strategies for How to Treat a Concussion
Like many of you, part of my weekends involves escorting my children to various sports games and practices. One particularly chilly day in November during my 12-year-old son’s basketball game, our team was playing against an especially aggressive opponent. I turned my head away from the game for a minute to help my 6-year-old get a snack. I heard the crowd go silent, then a resounding thud reverberated around the court. David’s Injury David, one of the boys on my son’s team, had taken a hard shove that knocked him straight off his feet. He landed flat on his back and slammed his head onto the floor. The coach rushed over as he lay there crying. He stayed down, disheveled, then was helped to his feet and over to the bench. Although David never appeared to lose consciousness, he had a splitting headache for the rest of the day and was very fatigued. I found out later that he was seen by his pediatrician and told to stay out of school for a week and rest. Following his doctor’s advice, when he finally attempted to go back to school, he found it difficult to concentrate and focus on his schoolwork. The headaches began to reappear and he had light sensitivity in school – especially under the fluorescent lights which never bothered him before. He was more irritable and seemed to be in a bad mood all the time. He was not his normal happy self. A Better Way to Heal Your Brain After a Head Injury As a naturopathic physician at Amen Clinics with primary experience in psychiatry and the author of Concussion Rescue: A Comprehensive Program to Heal Traumatic Brain Injury, unfortunately, I see this all too often in my practice. Patients receiving dated recommendations from doctors not looking at the whole picture. Current Concussion Protocol The current treatment for concussions and TBI (traumatic brain injury) is rest and time. These are helpful, but there is more that you can do. Imagine a sprained ankle. We’ve all heard of the R.I.C.E. approach (Rest, Ice, Compression, Elevation) to healing and have been told to apply this immediately. My strategy for treating a concussion or traumatic brain injury is akin to that. Concussion Rescue Healing Protocol To treat a head injury, I recommend supplements to quench inflammation, antioxidants to reduce oxidative damage, a dietary strategy to help get the brain the fuel it needs to heal, and the right kinds of exercise at the right time. Fortunately, in David’s case, I was able to help his mother develop a strategy that put David’s brain into a healing state instead of allowing his brain to suffer the cascade of events that happen in the brain after a concussion. While David did take it easy and rest for much of the week following his injury, once put on a plan, his symptoms rapidly began to improve. Several weeks later, he had no symptoms and had returned to his happy self. Bringing Concussion Rescue to the Masses There are over 2 million head injuries a year. I know that not everybody can come to our clinics for treatment, so I wanted to develop a program that you can follow from home. My new online course, Concussion Rescue, is a 15-lesson comprehensive online course designed to put you on a path to brain repair and recovery. This course will show you how to start healing your brain now. That alone can change your life. You’ll learn how to choose which foods to eat to promote healing, simple lifestyle strategies that make a big difference, which supplements to take, along with techniques to retrain your brain, and so much more. Concussion Rescue walks you through the exact protocols I used with David and my patients at Amen Clinics. To learn more about my new Concussion Rescue online course, head here. If you have friends or family members who are interested in learning how to heal from a concussion or head injury, please share this course by forwarding this article to them. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Polyphenols: What They Are and Why You Need to Be Eating Them
What are polyphenols? Polyphenols are natural compounds that occur in many fruits, vegetables, and herbs. Chemically, they have multiple phenol rings, which informs their name. Many polyphenols are potent antioxidants that protect our tissues against toxins. Types of Polyphenols Tens of thousands of polyphenols have been identified. They’ve been broken down into three major groups: Flavonoids Flavonoids make up roughly 60% of all polyphenols.¹ Flavonoids are found in fruits (especially concentrated in berries), vegetables, many medicinal herbals, and even dark chocolate. Phenolic Acids Phenolic acids comprise approximately 30% of all polyphenols. Examples of phenolic acids are lignans and stilbenes, which can be found in fruits, vegetables, seeds, and whole grains. This class includes polyphenolic amides, such as the avenanthramides in oats and capsaicinoids in chili peppers. Other Polyphenols There are many other types of polyphenols, such as ellagic acid in strawberries, resveratrol in red wine, and curcumin in turmeric. Polyphenols have been extensively investigated for their numerous health benefits. Benefits of Polyphenols Polyphenols may help prevent blood clots and lower blood sugar levels. Some polyphenols function as antioxidants and can help protect against the harmful “free radicals” that can damage cells. Others are thought to help reduce the risk of serious heart issues. Polyphenols may promote the healthy growth of beneficial gut bacterial, which may aid the digestion process. Certain polyphenols may also promote healthy brain function, which can aid with concentration, learning, and memory. Polyphenol-rich Foods Since they’re abundant in plants, polyphenols can be found in many foods. Although the list of polyphenol-rich foods is extensive, here are just a few examples in a handful of categories: Fruits Apples Berries: blueberries, blackberries, cranberries, raspberries, strawberries Cherries Citrus: oranges, grapefruit, lemons Grapes Kiwis Peaches Plums Vegetables Artichokes Asparagus Broccoli Carrots Cauliflower Onion: red and yellow Spinach Legumes Black beans Tempeh Tofu Soy: milk, yogurt White beans Lentils Nuts and Seeds Almonds Chestnuts Hazelnuts Flax seeds Pecans Walnuts Other Dark chocolate, not chemically processed Ginger Oats Oils: olive, rapeseed Spices: basil, cinnamon, cloves, cumin, parsley, oregano, rosemary, sage, thyme Teas: black, green, white Vinegar Polyphenols in Supplements Though maintaining a diet rich in polyphenol foods is a good place to start, taking supplements with high-quality, ethically sourced polyphenol substances is a great way to ensure you get the full benefit of these plant-based compounds.* At BrainMD, we’re proud to offer many potent and pure polyphenols in our supplements.* 6 Powerful Polyphenols Found in BrainMD Supplements Cocoa Flavanols The cocoa flavanols are a family of flavonoids concentrated in the cocoa bean. They are abundant in cocoa powder that hasn’t been bleached or chemically processed. Cocoa flavanols have been thoroughly researched and found to promote healthy blood pressure, and blood flow to the brain.² You’ll find generous amounts of cocoa flavanols in Brain In Love dark chocolate bars.* Curcumin Curcumin is an umbrella name for the three active curcuminoids of the turmeric root: curcumin, demethoxy-curcumin and bis-demethoxycurcumin. Modern science has established the powerful antioxidant effects of these non-flavonoid polyphenols and their benefits for healthy inflammatory response. Curcumin has a myriad of clinically proven actions, including benefits to memory and mood. Efficacious doses of curcumin can be found in Brain Curcumins.* Ginkgo Flavanols Ginkgo biloba has been a medicinal treasure for thousands of years, and a dietary supplement for over half a century. The leaves of ginkgo yield several flavanols, which together with beneficial terpenes from the leaves are made into a standardized dietary supplement ingredient. This powerful antioxidant is best known for its capacity to improve circulation and enhance memory and concentration. Experience the benefits of standardized Ginkgo Biloba Extract in Brain & Memory Power Boost.* Green Tea Catechins A staple in Asian cultures, green tea (Camellia sinensis) promotes blood vessel health and blood flow to the brain. The four main active catechins extracted from green tea leaves are potent antioxidants that can help reduce the production of free radicals in the body and help preserve healthy functioning of the brain and other organs. Boost your body’s natural defenses with the green tea catechins in Focus & Energy.* Pycnogenol Pycnogenol® is a complex mix of proanthocyanidins and other flavonoids found to have exceptionally powerful antioxidant properties. Intensive clinical research has established its benefits for memory, attention, and other higher brain functions in kids as well as adults. BrainMD’s standardized polyphenol extract comes from the French maritime pine (Pinus pinaster) and is authentic Pycnogenol®, not an imitation. Get an effective dose of Pycnogenol® extract in Attention Support.* Resveratrol Resveratrol is a stilbene polyphenol, with a molecular shape that influences cell signaling and communication. Clinical studies indicate that this plant nutrient can help improve heart and blood vessel function, promote healthy blood sugar utilization, and improve word recall. A generous 75-milligram dose of resveratrol is offered in BRIGHT MINDS Memory Multivitamin.* Eating plenty of fruits and vegetables, as well as taking the above supplements, can help ensure you’re getting sufficient polyphenols in your diet.* 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. Sejbuk, M., Mirończuk-Chodakowska, I., Karav, S., & Witkowska, A. M. (2024). Dietary polyphenols, food processing and gut microbiome: Recent findings on bioavailability, bioactivity, and gut microbiome interplay. Antioxidants, 13(10), 1220. https://doi.org/10.3390/antiox13101220 2. Nehlig, A. (2013). The neuroprotective effects of cocoa flavanol and its influence on cognitive performance. British Journal of Clinical Pharmacology, 75(3), 716–727. https://doi.org/10.1111/j.1365-2125.2012.04378.x
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Here's How to Have a Healthy Brain at Any Age
Though it sounds like a slogan, it’s absolutely true: It’s never too late to start working on brain health. That said, the strategies for how to optimize your brain will vary depending on several aspects, not the least of which is how many years you’ve lived on planet Earth. No matter what season of life you’re in, here are some useful health tips for those aged 20 to 120… How to Optimize Your Brain Health at Any Age The Roaring 20s If you’re in your twenties, chances are you’re healthy, full of energy, and always up for an adventure. Aging and retirement are probably the furthest things from your mind. During this decade, you might go to college, begin an entry-level job, travel the world or get married and start a family. With so many options, this is a pivotal decade for establishing healthy routines that can impact the rest of your life. At this stage of life, making good decisions regarding your health will pay dividends in the future. The temptation at this age is to feel invincible, which can lead to overindulgent behaviors, such as smoking or vaping, drinking too much alcohol or experimenting with drugs, as well as other extreme activities that can harm the body and brain. It’s recommended that people in their twenties should: Maintain a healthy weight/eat a healthy diet Get aerobic exercise Regularly have their blood pressure, vitamin D, and cholesterol/glucose levels checked Take a high-quality multivitamin and a fish oil supplement The Responsible 30s Sometimes the seemingly limitless capacity of the twenties extends into the thirties. However, many people begin to experience changes as they move deeper into this decade. Energy can begin to wane, health problems may develop, and that giddy feeling of being able to accomplish anything you want is tempered by the reality that you may have lost a step. New responsibilities also may crimp your style: establishing a career, being a good parent, paying off student loans, etc. Physical and mental health may begin to take a back seat to work and family responsibilities. These pressures can cause some to seek out unhealthy coping mechanisms, which may include alcohol, drugs, unsafe sex, and gambling. It’s recommended that people in their thirties should: Continue all their good health habits from their 20s Annually get checked for skin cancer Be even more vigilant in managing their weight Know their important health numbers Self-examine breasts (women) or testicles (men) for lumps or swelling Take high-quality multivitamin and fish oil supplements, vitamin D3 if necessary The Reality Check 40s This is the decade when the poor decisions and health habits of the earlier decades can have measurable negative consequences. Responsibilities at home and work will intensify during these years, sometimes making you feel overworked, run-down, and sleep-deprived. The leisure-filled 20s may be but a distant memory at this point. For many, the 40s are when physical and mental health take a noticeable decline. Maybe you’ve never had to worry about diet and exercise before, but this is when you really need to start watching what you eat and making sure you maintain consistent fitness. If you haven’t already quit smoking and drastically reduced alcohol intake, do it now! It’s recommended that people in their forties should: Continue all their good health habits from their 30s Get checked out for skin cancer and whatever diseases run in the family Be very careful to keep their weight under control Know their important health numbers, start a personal medical binder Have a doctor examine breasts (women) or testicles and prostate (men) Consistently check their blood pressure, cholesterol, and blood sugar Get tested for kidney and liver function and iron levels Take high-quality multivitamin, vitamin D3, and fish oil supplements The Reprioritized 50s This is the decade when many initiate a reset of their health. For most people in their fifties, the kids are out (or about to be out) of the house and it’s an opportunity to reevaluate priorities. This may result in downsizing…moving into a smaller house or condo. It might also mean traveling or revisiting long-forgotten hobbies, including those that give physical exercise like: hiking, bicycling, sailing, dancing, or horseback riding. This should be an active decade with an added emphasis placed on enrichment and self-care. Unfortunately, this is also the decade when weight, blood pressure, and cholesterol can become major health concerns. These individuals may also lose muscle strength, energy, and libido. Be sure to establish annual checkups with your doctor. It’s recommended that people in their fifties should: Continue all their good health habits from their 40s Intensify their overall dietary discipline Make sure to get aerobic exercise and do muscle toning Get regular checks for their heart, brain, eyes, and skin Begin a colonoscopy schedule to monitor bowel health Take high-quality multivitamin, vitamin D3, and fish oil supplements Take additional supplements for specific organ problems The Retirement 60s Many entering their sixties have grown-up kids with families of their own. During this post- “empty nest” period, many enjoy the extra free time, which can involve travel, new hobbies and spending time with the grandkids. Though many are choosing to retire later than the previous benchmark of age 65, most people will start slowing down at some point during this decade. Physical or health problems may bring about a slower pace of life. As much as possible, it’s vital to stay active at this age. It’s recommended that people in their sixties should: Continue all their good health habits from their 50s Get at least 30 minutes of aerobic exercise every other day Have their eyes checked regularly Know their important health numbers Get a flu shot and pneumonia vaccine; ensure safety Have bowel cancer screenings, bone density tests Have a doctor examine breasts (women) or testicles and prostate (men) Take high-quality multivitamin, vitamin D3, and fish oil supplements Have an integrative physician help them develop a comprehensive health program The Resplendent 70s (and beyond) From age 70 on, health can have an even more direct impact on lifestyle than the previous decades. That’s why it’s crucial to remain disease-free, stay mentally and physically active, and cultivate new friendships, since loneliness can be a major threat to health. Many use the added leisure time during retirement to see the world and check off items on their “bucket list.” As has been well documented, people of this age tend to have higher risk for problems with their heart, brain, and other organs. Muscle toning is important because frailty is a risk and falls can be devastating. A healthy diet, consistent physical activity, and developing new interests are extremely important to help fend off the approach of old age. It’s recommended that people in their seventies (and beyond) should: Continue all their good health habits from their 60s Get their daily physical exercise, such as from walking Keep their brains actively engaged, especially if they've retired from working Avoid shortcuts with meals and overall nutrition Continue seeing their physicians to monitor heart, skin, gut, joint health Get their eyes checked regularly Get flu shots and pneumonia vaccines if proven safe to use Continue with schedules for bowel cancer and bone density screenings Have a doctor examine breasts (women) or testicles and prostate (men) Take high-quality multivitamin, vitamin D3, and fish oil supplements Stay in close contact with their family doctor and inform them of any complaints Proper diet and exercise coupled with overall health maintenance and screening against disease can help preserve your brain and body over the long-term. Remember, it’s never too late, or early, to adopt brain-healthy habits that can benefit you the rest of your life. Here’s to a better brain and a better future. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Here Are Some of the Best Benefits of Vitamin B12?
In our fast-paced society, where convenience has driven many to eat on the go, skip meals, munch on sugary snacks, purchase processed foods that are low in vitamins and other essential nutrients, and consume foods that have been chemically treated, it’s becoming more and more difficult to maintain a balanced and healthy diet. Due to this gap in nutrition, most people could use a little help from dietary supplements to ensure they’re getting all the nutrients needed for optimal health. This is especially true of the B vitamin family, which is made up of 8 vitamins. All our cells need the 8 B vitamins to function at their best. Although they’re commonly recognized as a group, each of the B vitamins is required by a unique set of the body’s enzymes to perform unique and important functions. Deficiencies in any of these can lead to serious health problems. Let’s take a closer look at vitamin B12… Vitamin B12 Essentials This B vitamin, also known as cobalamin, is a team player. It works with a set of enzymes that use folate to generate and utilize methyl groups that have a huge impact on our health. Though a small chemical group (one carbon atom with three hydrogens attached), methyl is needed by all our cells to make their DNA, repair DNA that becomes damaged, make and regulate DNA and the RNA involved in protein production and regulation, and facilitate the growth and proliferation of all our approximately 30 trillion cells. The methyl form of vitamin B12 is used as a backup for the methyl groups provided by methylfolate. Substantial dietary intakes of B12 are required for the bone marrow to make red blood cells, which carry oxygen, and the variety of white blood cells that are crucial to our immune defenses. Growing children, pregnant women, and the elderly all tend to have an increased nutritional need for B12. There’s a consensus among experts that for these populations, supplementing with vitamin B12 is a good idea. Most of the multiples and other dietary supplements that provide B12 offer it in a form that is potentially harmful and requires more of our energy to process. The most commonly used B12 dietary ingredient is cyano-cobalamin, B12 with a cyanide group attached. The body has to expend precious energy to remove the cyanide group, then convert the B12 to methyl-B12 or other forms before they can use it. Smokers and women who use certain birth control hormone mixes are especially at risk of damage from cyano-B12. BrainMD provides B12 as methyl B12 because it’s safe to take, needs less energy to utilize, and is the most effective B12 ingredient available. In our products, we also team methyl-B1 with folate as methyl-folate, which works better than the artificial substance known as folic acid. Vitamin B12 is crucial for the brain and all the body’s other nervous tissues. Beyond needing B12 for their usual housekeeping functions, our nerve cells need it to assist in producing such key neurotransmitters as dopamine, epinephrine (adrenaline) and norepinephrine (noradrenaline). The brain also needs B12 to make melatonin, the main hormone that ensures we can get to sleep and stay asleep. Vitamin B12 is essential for the structural integrity of the brain and spinal cord. Higher levels of B12 are linked to better memory, mood, behavior, personality and mental clarity. Vitamin B12 for Memory and Mood The availability of methyl groups is fundamental to every aspect of the brain’s functioning, from its management of our basic physiological functions, such as sleep, to its higher responsibilities of managing memory, mood, judgment, behavior, and personality. The brain must have ample supplies of methyl-B12 along with ample methylfolate, to ensure it can generate sufficient energy, maintain healthy neurotransmitter balance, and carry out hundreds of other enzyme reactions. B12 deficiency can mimic severe memory impairment. Vitamin B12 in Foods Vitamin B12 is predominantly found in various meats, such as chicken, beef, fish, pork, and clams. Since it doesn’t naturally occur in plant foods, vegans and vegetarians may have low levels of vitamin B12. Those who don’t get enough in their diet may need to take a B12 supplement. However, the absorption of B12 is complicated and requires a very healthy gastrointestinal (GI) tract, and even meat-eaters can be deficient in B12. Vitamin B12 Deficiency The array of proteins along the GI tract that enable the absorption of vitamin B12 can be damaged by over-the-counter “digestive aids” such as antacids, histamine type 2 receptor blockers, and proton pump inhibitors. Certain antibiotics, anticonvulsants, and metformin also can deplete B12. Growing children, vegans, vegetarians, pregnant women, the elderly, smokers, and others taking various medications, all are at risk of vitamin B12 deficiency. Quality Vitamin B12 BrainMD closely follows clinical and scientific research on vitamins and other nutrients. With vitamin B12, the research clearly proves that methyl-vitamin B12 is the best ingredient to use in supplements.* We spare no expense in providing a sufficient allowance of methyl-B12 in our supplements to enable its efficient absorption by mouth.* By teaming it with methylfolate, we ensure our customers have access to adequate supplies of methyl, that small chemical group so incredibly important for the health of our brain and entire body.* 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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