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Here Are the 9 Vital Functions of Vitamin D for Your Health
Vitamin D, which is technically a hormone rather than a vitamin, is a crucial nutrient. Unfortunately, many Americans – even those who eat a good diet – are deficient in vitamin D.¹ Though definitions of vitamin D deficiency can vary, experts agree that it has nearly reached epidemic status. Analysis of the ongoing national survey data from the US Centers for Disease Control indicates that a majority of Americans may not be getting sufficient vitamin D. One way to get a natural vitamin D boost is from exposure to sunlight. But since we're wearing more sunscreen while outside and spending more time inside, our levels of vitamin D have fallen in recent decades. Why does that matter? Some research has linked vitamin D deficiency to serious, long-term health issues.² Those who think of vitamin D only as the “sunshine vitamin” may fail to fully understand the significant ways vitamin D affects their brain, body and overall health.³ Let's take a closer look at how vitamin D works in key areas of the brain and body, as well as how to increase levels of this essential vitamin...naturally! Here Are 9 Vital Functions of Vitamin D Immunity Vitamin D receptors are found all over the body, including the immune cells. Research has clearly shown that vitamin D deficiency is part of the seasonal nature of cold and flu outbreaks⁴ – less sunlight means less vitamin D, which can lead to lower immunity and more illness. Bones It’s well-documented that vitamin D is essential for the proper absorption of calcium, and it’s been shown to greatly reduce fracture risk in two ways. First, it helps with the formation of stronger bones; second, vitamin D helps improve balance and prevent falls by enhancing muscle contraction.⁵ Muscles One of the byproducts of vitamin D’s breakdown, called 1,25(OH)2D, enters muscle cells and affects the nucleus. Once there, the vitamin D metabolite enhances the cell’s contraction ability. Since muscles work by contraction and relaxation, a muscle’s ability to contract is essential to its strength and response to outside forces. As such, vitamin D helps make muscles stronger in a very direct way. Lungs As many studies indicate, vitamin D plays a role in keeping our lungs healthy due to vitamin D possessing a range of anti-inflammatory properties – with greater concentrations of vitamin D resulting in greater lung health benefits.⁶ Heart Research has demonstrated an inverse relationship between vitamin D levels in the blood and high blood pressure (HBP or hypertension). In other words, the lower the vitamin D, the higher the blood pressure. The excess strain and resulting damage from high blood pressure can cause the coronary arteries serving the heart to slowly narrow and harden, greatly increasing the risk of a heart attack. Kidneys Because vitamin D is a fat-soluble vitamin, it helps to regulate kidney function and plays a very beneficial role in treating serious kidney issues.⁷ Mood When it comes to being happy, the scientific evidence is clear. The lower your vitamin D levels, the more likely you are to feel blue rather than happy. Vitamin D deficiency has long been associated with higher incidences of low mood. Interestingly, in a 2014 study, the positive effect of vitamin D3 on mood was comparable to the effects of the anti-depressants.⁸ Weight Loss When you don’t have enough vitamin D, you can feel hungry all the time, no matter how much you eat. That's because low levels of vitamin D can interfere with the effectiveness of leptin, the appetite hormone that tells you when you're full. When vitamin D is replenished and back to normal levels, leptin’s actions are restored, thus creating feelings of satiety and aiding in weight loss. Cognitive Function In the past few years, many studies have linked shortage of vitamin D with cognitive issues in older men and women. Research has demonstrated that vitamin D has a variety of neuroprotective roles, including helping to rid the brain of beta-amyloid, an abnormal protein that is believed to be a major cause of severe memory issues.⁹ Other studies have shown that seniors with very low levels of vitamin D are at an increased risk of serious, long-term memory issues. Recommended Daily Vitamin D In the US, the current recommended daily dose of vitamin D is 600 IU. However, most experts agree that this is well below the physiological needs of most individuals. Some experts have suggested that all adults should take at least 2000 IU of vitamin D daily, but for many people, this daily dose doesn’t raise their vitamin D levels into a healthy range. What Can Help? BrainMD offers two high-quality, ultra-pure vitamin D formulas: Vitamin D3 5000 Vitamin D3 5000 delivers 5,000 IU of your body’s preferred form (cholecalciferol) in one high-potency capsule—supporting brain function, emotional well-being, immune strength, and bone health.* Vitamin D3 + K2 This powerful combination of vitamin D3 (as cholecalciferol) and vitamin K2 (as MK-7) helps strengthen bones, promote cardiovascular health, fight oxidative stress, support the immune system, preserve cognitive function and more.* Let the Sunshine (Vitamin) In! These powerful vitamins work hard to promote strong bones, support cognitive functioning, and maintain a healthy circulatory system.* Try Vitamin D3 5000 and Vitamin D3 + K2 today!* At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Cui, A., Xiao, P., Ma, Y., Fan, Z., Zhou, F., Zheng, J., & Zhang, L. (2022). Prevalence, trend, and predictor analyses of vitamin D deficiency in the US population, 2001–2018. Frontiers in Nutrition, 9, 965376. https://doi.org/10.3389/fnut.2022.965376 2. Holick, M. F., & Chen, T. C. (2008). Vitamin D deficiency: A worldwide problem with health consequences. The American Journal of Clinical Nutrition, 87(4), 1080S–1086S. https://doi.org/10.1093/ajcn/87.4.1080S 3. Aranow, C. (2011). Vitamin D and the immune system. Journal of Investigative Medicine, 59(6), 881–886. https://doi.org/10.231/JIM.0b013e31821b8755 4. Cannell, J. J., Vieth, R., Umhau, J. C., Holick, M. F., Grant, W. B., Madronich, S., Garland, C. F., & Giovannucci, E. (2006). Epidemic influenza and vitamin D. Epidemiology and Infection, 134(6), 1129–1140. https://doi.org/10.1017/S0950268806007175 5. Bischoff-Ferrari, H. A., Dawson-Hughes, B., Willett, W. C., Staehelin, H. B., Bazemore, M. G., Zee, R. Y., & Wong, J. B. (2004). Effect of vitamin D on falls: A meta-analysis. JAMA, 291(16), 1999–2006. https://doi.org/10.1001/jama.291.16.1999 6. Hughes, D. A., & Norton, R. (2009). Vitamin D and respiratory health. Clinical and Experimental Immunology, 158(1), 20–25. https://doi.org/10.1111/j.1365-2249.2009.04001.x 7. Williams, S., Malatesta, K., & Norris, K. (2009). Vitamin D and chronic kidney disease. Ethnicity & Disease, 19(4 Suppl 5), S5–8–S5–11. 8. Spedding, S. (2014). Vitamin D and depression: A systematic review and meta-analysis comparing studies with and without biological flaws. Nutrients, 6(4), 1501–1518. https://doi.org/10.3390/nu6041501 9. Banerjee, A., Khemka, V. K., Ganguly, A., Roy, D., Ganguly, U., & Chakrabarti, S. (2015). Vitamin D and Alzheimer’s disease: Neurocognition to therapeutics. International Journal of Alzheimer’s Disease, 2015, 192747. https://doi.org/10.1155/2015/192747
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One of the Best Ways to Relieve Stress & Anxiousness!
Sometimes it seems like there's no way to turn off the steady stream of stress. Whether it’s taxes, a deadline at work, family conflict, dealing with an illness, school exams, or needing to make an important decision, it's safe to say that all of us have experienced stress in one form or another. In today’s fast-paced world, it's virtually impossible to avoid. What is Stress? Contrary to popular belief, not all stress is bad. It's a part of normal living that helps us be productive and is reported by folks at all ages.¹ In fact, stress actually can be a positive that helps us learn things like: Resilience Problem solving How to adapt to everyday challenges Stress becomes a problem when it's intense, recurring, or remains unresolved over a period of time. At that point, stress takes a toll and can be very damaging. It can affect the way we learn, our behavior, peace of mind, and ultimately, our health. By some estimates, as much as 90% of all illness is initiated and aggravated by stress.² Over the long term, it can increase your chances of developing diseases like blood sugar and heart issues, substance abuse, and feelings of anxiousness. What is Anxiousness? Many people use the terms stress and anxiousness interchangeably in everyday conversation. But there is a difference. Stress is a response to the pressures we feel in life. These pressures, in turn, cause adrenaline to be released. Too much adrenaline produced for an extended period can lead to low mood, a rise in blood pressure, and other negative effects. One of these negative effects is anxiousness. It's the process by which a person becomes scared and apprehensive of what lies ahead, and often manifests itself in physical problems like dizziness, pain, shortness of breath, and panic attacks. In other words, stress is a response to an existing stress-causing factor (stressor). Anxiousness is the continued experience of stress that is out of proportion to the stressor or that continues well after the stressor is gone. Though they are closely related, not all people who experience stress will experience anxiousness. Properly managing your stress is a critical factor in preventing anxiousness and the host of other problems that it can lead to. Be sure to educate yourself on the strategies to manage stress. Everyday Stress Relief Everyday Stress Relief helps replenish your brain and body’s stores of magnesium, a mineral crucial for practically all our life processes and which can be depleted during times of increased stress.* This science-based supplement also includes herbal extracts clinically proven to have calming and anti-stress effects, helping to ease anxiousness without causing sleepiness.* This formula helps you cope with apprehension, tension, worry, and fatigue.* It includes: Magnesium – magnesium is a major mineral important for us to make energy and keep our brain connections (“synapses”) fine-tuned so that we can stay calm, balanced and maintain a mentally focused demeanor in the face of stress.* Taurine – a nutrient classified as conditionally-essential because some people need it from their diet, taurine has versatile benefits for electrical transmission in the brain.* It also supports the adrenal glands, which are crucial for coping with stress.* Holy Basil – holy basil (Ocimum sanctum, also called Tulsi), is revered both in Europe and the East for improving adaptation to occasional anxiousness, feelings of exhaustion, forgetfulness and other problems related to stress.* L-theanine – derived from green tea, l-theanine is a unique amino acid found in clinical trials to improve mood, reduce anxiousness, and cognition as well as the quality of sleep in people coping with stress.* Relora® – a unique mix of two herbs (Magnolia officinalis and Phellodendron amurense) that can enhance healthy management of the stress hormone cortisol while easing tension, anger, negative mood, and confusion.* This safe, non-sedating, and non-habit-forming formula combines the multiple beneficial actions of these well-studied herbs and nutrients to help your brain and body cope with stress on multiple levels.* Relieve Stress & Anxiousness One of the best ways to manage stress and improve your mood is with Stress & Mood supplements like Everyday Stress Relief.* They’ve been formulated with the highest-quality nutrients and ingredients to help you feel calm, content, and better able to manage stress or mental strain.* Try Everyday Stress Relief today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. McManus, E., Haroon, H., Duncan, N. W., Elliott, R., & Muhlert, N. (2022). The effects of stress across the lifespan on the brain, cognition and mental health: A UK biobank study. Neurobiology of Stress, 18, 100447. https://doi.org/10.1016/j.ynstr.2022.100447 2. Salleh, M. R. (2008). Life event, stress and illness. Malaysian Journal of Medical Sciences, 15(4), 9–18.
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7 of the Best Ways to Naturally Increase Dopamine
Does it feel like you never have enough energy? Do you find it hard to concentrate? Have you lost your zest for life? If you answered yes to any of these, your neurotransmitters may be out of balance. What Are Neurotransmitters? Neurotransmitters (or transmitters) are small molecules that communicate information between neurons or other brain cells, both within your brain and to and from the rest of your body.¹ Most typically, a nerve cell, when electrically stimulated, releases transmitters that travel to other cells and bind with sensors on those cells (receptors) that turn those cells on or off. Transmitters influence and regulate the functioning of practically every cell, tissue, and organ in your body. While the exact number isn’t known, the human body has at least 60 different transmitters. Since the body’s transmitter systems are also intricately involved with its hormone systems, neurotransmitter imbalances can cause serious health problems. Balanced Brain Transmitters Transmitters coordinate and regulate every feature of your mind and body. More important than the activity of any one transmitter system is the overall balance between all the systems in the brain. When your brain transmitters are balanced, you may think more clearly, feel happier, and experience greater well-being. But when your transmitters are out of balance, you may experience difficulties in every area of your life. Proper neurotransmitter system balance is essential for living a brain-healthy life. The better your transmitters work with each other, the closer you’ll be to having optimal mental function. Transmitters such as acetylcholine, serotonin‚ norepinephrine, glutamate, dopamine‚ and GABA play key roles in optimal brain functioning‚ which is essential to healthy behaviors and decision-making. What is Dopamine? Dopamine is the main neurotransmitter responsible for making you feel motivated.² In fact, it’s often called the “motivation molecule.” Dopamine provides the drive and focus you need to be productive. It’s heavily involved with your attention span, focus, follow-through, motivation, and ability to experience pleasure. Dopamine helps deliver a sense of satisfaction when playing sports, learning something new, accomplishing a task or project, or getting a promotion at work. Dangers of the “Dopamine Fix” There are both healthy and unhealthy ways to get a dopamine fix. Unfortunately, many of the things people do to boost their focus and energy end up backfiring, as dopamine overactivation increases risk for addiction. Anything potentially addicting, like nicotine, excessive caffeine, alcohol/drugs, or sugar-laden/fat-filled treats, can increase brain dopamine activity and cause compulsive behaviors in your life. These unhealthy ways of getting a quick dopamine boost tend to increase the brain’s demand for dopamine. This can hinder the brain’s natural function, which can result in a disruption of the natural dopamine production process and low dopamine system activity in the long-term. Signs of Dopamine System Imbalance Having a dopamine system imbalance can cause significant functional issues in your brain. Underactivity of dopamine can be associated with: Fatigue Apathy Lack of focus Forgetfulness Moodiness Sleep issues Sugar cravings Lower motivation Poor motor control Fortunately, there are also healthy ways to balance your brain’s dopamine system. Here are some of the best ways to support healthy dopamine activity in your brain with vitamins, minerals, herbs, and other natural ingredients… 7 Healthy Nutrients to Help Naturally Increase Dopamine in Your Brain Cocoa Flavanols Chocolate is made from the beans that mature in the seed pods of the tropical Theobroma cacao plant. For centuries, dark chocolate has been honored for its healing and medicinal qualities. Aztecs and ancient Mayans even drank theirs in a brew made from natural cacao beans; they believed it provided strength and energy. When the Europeans first brought cacao home from the Americas, they used it as an all-purpose tonic to treat dozens of health conditions. Some Europeans referred to chocolate as “the food of the gods.” Chocolate has been shown to increase blood flow to the brain.³ Also, dark chocolate contains health-promoting properties that support a positive mood, the ability to think clearly, and a healthy cardiovascular system. Chocolate contains a wide variety of brain-active substances, including salsolinol, which binds to dopamine receptors and likely contributes to the mood-enhancing effects. Chocolate also contains the amino acid l-tryptophan, which can be converted to serotonin (the “don’t worry, be happy” neurotransmitter) activity in your brain. Curcumin Curcumin is an umbrella name for the three main active curcuminoids of turmeric known to improve health: curcumin, demethoxy-curcumin and bis-demethoxycurcumin. Each brand of curcumin concentrate prepared from the turmeric root has a different ratio of these three curcuminoids. Modern science has extensively researched the curcumin complex of curcuminoids and established their powerful antioxidant and inflammatory response benefits. Curcumin brands have a myriad of clinically proven actions, including benefits to memory and mood. Animal studies suggest curcumin’s mood benefits may be linked to dopamine elevation, perhaps also with elevation of serotonin and norepinephrine activity (single transmitters rarely affect complex brain functions such as mood on their own). In addition to supporting the brain, curcumin has been shown to help the eyes, heart and circulation, joints, intestinal tract, skin, prostate, muscles, nerves, and numerous other human tissues. Magnesium Sometimes called the relaxation mineral, magnesium is necessary for all our cells to make and use energy. It maintains our DNA and gene structure and is required for more than 300 energy-processing enzymes in the body. Sadly, surveys consistently find that nearly half of all American adults may be deficient in magnesium.⁴ This powerful nutrient helps to regulate blood sugar, blood pressure, and maintain normal heart rhythm and blood flow. Magnesium supports electrical activity in the brain and aids the brain’s ability to process information. Magnesium is fundamental to the functioning of the brain’s trillions of synapses, the connections between neurons and other cells where dopamine and virtually all the other transmitters released from one cell influence a “downstream” cell. Magnesium helps promote memory, positivity, and quality sleep. It’s used by the body for healthy aging, digestive efficiency, to prevent calcium overload, and to strengthen the immune system as an antioxidant. For those with weight challenges, kidney stones, or heart problems, this nutrient can help promote a healthier well-being. Tyrosine Tyrosine is an amino acid required to produce three major brain neurotransmitters: dopamine, epinephrine, and norepinephrine. Your adrenal glands, located on top of your kidneys, work with your brain to manage stress. These glands also utilize tyrosine to produce more of these key brain neurotransmitters. Your body uses tyrosine to create chemical messengers that can help conditions that start in the brain, including low mood and prolonged fatigue. Vitamin D Vitamin D is best known for building bones. However, this highly potent vitamin is essential for overall brain and body health. Vitamin D function involves regulating the brain and other organs and may be involved in the healthy regulation of as many as 900 human genes. Vitamin D is actually a hormone builder. Once made in the skin or taken as a supplement, it becomes converted by the liver and kidney into a hormone (“secosteroid”) that’s so important to health that its receptors are found throughout the brain and practically all our tissues. Vitamin D plays a critical role in the brain’s early development, its ongoing maintenance, and in its functions that underlie healthy mood and many of the most basic cognitive functions including learning and making memories. Vitamin D promotes the actions of serotonin, dopamine, and other key brain neurotransmitters. Optimal vitamin D levels promote positive mood, support your overall brain function, and generally improve your well-being. Sadly, vitamin D deficiency is currently epidemic worldwide: CDC reports more than 9 in 10 Americans aren’t getting enough of it from their foods.⁵ Fish Oil Omega-3 fatty acids are vital for our brain cells – and all our cells – to make the energy they need to function. EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) fatty acids are essential to the functioning of all our 30 trillion cells. They’re building blocks for the membrane systems that do most of the heavy lifting for our cells. We require premade EPA+DHA from our diet. Unfortunately, the modern diet has an unhealthy balance of fatty acids: we get an abundance of saturated and omega-6 fatty acids and not nearly enough omega-3s. Also, most of the omega-3s we do get must be converted to EPA+DHA, which the body doesn’t do effectively. Numerous surveys indicate populations that don’t consume adequate amounts of seafood (such as the U.S.) don’t get sufficient supplies of 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 and dietary supplements. 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. Omega-3 DHA is absolutely crucial for the brain’s synapses to work. The routine actions of dopamine and other major transmitters hinge on there being sufficient DHA in the nerve cell membranes that make the synapse junction. Panax Ginseng One of the most popular medicinal substances in the world, ginseng is a root that contains naturally occurring ginsenosides. These play a role in improving focus, sharpening memory, and supporting overall well-being. Ginseng promotes the release of nitric oxide, a very small molecule but a very important transmitter, which opens blood vessels and improves blood flow to the brain and muscles. Panax ginseng, also known as Asian ginseng, is a potent adaptogen. It’s the best-studied of the ginsengs and leads all other ginsengs for its almost immediate mental focus benefits. Animal studies indicate it has numerous beneficial actions in the brain, one of which involves increasing the activity of the dopamine system. Balanced Brain, Balanced Life Maintaining healthy lifestyle habits, such as daily exercise, consuming whole foods, and taking dietary supplements, can help keep your brain transmitters balanced. Having a balanced brain can lead to a balanced life, so support healthy dopamine activity with these natural ingredients. 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. Teleanu, R. I., Niculescu, A.-G., Roza, E., Vladâcenco, O., Grumezescu, A. M., & Teleanu, D. M. (2022). Neurotransmitters—Key factors in neurological and neurodegenerative disorders of the central nervous system. International Journal of Molecular Sciences, 23(11), 5954. https://doi.org/10.3390/ijms23115954 2. Bromberg-Martin, E. S., Matsumoto, M., & Hikosaka, O. (2010). Dopamine in motivational control: Rewarding, aversive, and alerting. Neuron, 68(5), 815–834. https://doi.org/10.1016/j.neuron.2010.11.022 3. Socci, V., & Tempesta, D. (2017). Enhancing human cognition with cocoa flavonoids. Frontiers in Nutrition, 4, Article 19. https://doi.org/10.3389/fnut.2017.00019 4. Workinger, J. L., Doyle, R. P., & Bortz, J. (2018). Challenges in the diagnosis of magnesium status. Nutrients, 10(9), 1202. https://doi.org/10.3390/nu10091202 5. 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
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7 Ways to Reduce Holiday Stress and Make the Seasons More Joyful
For many people, the holiday season represents a joyful time of the year. But for others, it’s a period of added stress that can result in exhaustion, weight gain, mounting debt, and…relatives. Seems like every family has at least one relative who creates drama during the holidays. Think about the “crazy maker” at your family gatherings and see if they’re among this cast of characters: Uncle Jim is intoxicated by 4 pm. He has brutally honest conversations with anyone he can corner. He excels at sticking his nose where it doesn’t belong and instigating arguments. Then there’s Cousin Lucy. She still holds a grudge over the rude comment Uncle Jim made to her last year. Of course, she’s “confidentially” shared this story with every member of the family. And what about Grandpa Joe? He sits in the corner of the living room and watches TV all day. Even though he refuses to participate in family games or activities, he complains about being bored all the time. So, how can you handle someone who thrives on making everyone else around them miserable? If someone in your family loves to stir the pot during family gatherings, here are some practical steps you can take to reduce holiday stress. 7 Practical Ways to Prevent a Crazy Maker from Ruining Your Holiday 1. Show Kindness When greeting your quarrelsome relative, find something nice to say about them. Complimenting them on their outfit, hairstyle, or other accessory may help improve their disposition. This preemptive gesture of goodwill may help to set a positive tone for the family gathering and help prevent holiday stress. Kind words can create a positive feedback loop – the person giving the compliment often ends up feeling just as uplifted as the receiver of the compliment. As difficult as it may be at first, get in the habit of complimenting your disagreeable relative. Who knows, you may be able to find common ground with them, which can be a win for everyone in the family. 2. Get Moving If you need a break from a movie marathon or if you just want to work off that extra slice of turkey or ham, get the family outside for some fresh air and exercise. Engage in a brain-safe activity or take a long walk. Walking can help you clear your mind, decrease anxious thoughts, improve your mood,¹ and burn some calories all at the same time. Physical exercise boosts blood flow to the brain. When everyone in the family is thinking clearly, better decisions and behaviors should follow. It’s always better to stimulate the brain with physical activity than family drama. 3. Avoid Alcohol Many people think serving alcohol at a holiday gathering will help settle everyone down, but it actually can act like rocket fuel for impulsivity and family conflict (especially when consumed by the Uncle Jim’s of the world). Alcohol stimulates your appetite, prolongs the time you sit during a meal and is associated with continued eating even when you feel full. Alcohol exerts substantial influence on the circulation in your pancreas, which increases the production of insulin.² This can lead to low blood sugar levels, which can negatively affect your decision-making. Instead of alcohol, serve a low-sugar, hot apple cider – it makes the house smell amazing and will warm cold hands after outdoor family fun. 4. Minimize Conflict Many people can function well with stress, but not well without it. Conflict-seeking behavior can be used as a form of self-medication to wake up the brain, and some people can get addicted to it. This can cause family friction and lead to even more holiday stress. Resist the urge to participate in discussions that can offend or create family strife. Always look for a way to redirect negative tirades or inappropriate conversations. If that doesn’t work, isolate the offending individual from the rest of the group to prevent them from ruining the holidays. 5. Eliminate Sugar There’s mounting evidence that sugar is toxic. Excessive sugar intake, which is linked to insulin imbalance, heart problems, and other organ issues, is responsible for 35 million deaths a year globally.³ If you find it difficult to resist holiday treats, be sure to steer clear of the dessert table (and make sure your troublemaking relative does the same). Sugar increases erratic brain cell firing and has been implicated in aggression. Low blood sugar levels are associated with overall lower brain activity, which means more cravings and more bad decisions, like reaching for a sugary snack or soda. The best way to regulate your blood sugar is to eat a healthy snack every 3 to 4 hours. Natural snacks, like whole fruits, seeds, and nuts, are portable and are ideal for fending off hunger between meals. 6. Say Sorry Perhaps there’s something in our DNA that makes us want to be right all the time, but many people have a hard time saying sorry. Even if you feel like you’ve been wronged, say you’re sorry to your antagonizing relative. Offering an apology can help build a bridge in a relationship, and the other person might be grateful that you took the initiative in trying to resolve the disagreement. In the end, it’s far better to apologize than to cast blame and cause a meltdown at the dinner table. 7. Be Mindful In our “take care of number one” society, our focus tends to be on ourselves rather than on others. Try to be more mindful of those around you. If they have a need, try to meet it. Force yourself to stay attentive in every conversation. Be an active listener and make eye contact with the person talking to you. Chances are, they’ll appreciate you taking the time to really listen to them, which in turn will make you grateful for being able to participate in a meaningful conversation. Reduce Holiday Stress Implementing these proactive strategies can help safeguard you and your family from a crazy maker so that you can enjoy a fun-filled and stress-free holiday. The BrainMD team wishes you and yours a safe, healthy, and happy Holiday Season! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Mayo Clinic Staff. (2021, March 19). Exercise and stress: Get moving to manage stress. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469 2. Steiner, J. L., Crowell, K. T., & Lang, C. H. (2015). Impact of alcohol on glycemic control and insulin action. Biomolecules, 5(4), 2223–2246. https://doi.org/10.3390/biom5042223 3. Arnone, D., Chabot, C., Heba, A.-C., Kökten, T., Caron, B., Hansmannel, F., Dreumont, N., Ananthakrishnan, A. N., Quilliot, D., & Peyrin-Biroulet, L. (2022). Sugars and gastrointestinal health. Clinical Gastroenterology and Hepatology, 20(9), 1912–1924.e7. https://doi.org/10.1016/j.cgh.2021.12.011
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How to Avoid Family Conflict During the Holidays
In an ideal world, the holidays would only be filled with good times and happy memories. Unfortunately, most people don’t exist in that uncomplicated reality. It seems like every family has at least one relative who excels at creating drama during the holidays. When you’re around such negative or aggressive people, it’s common to feel apprehensive, defensive, and uncomfortable. Your body may react to heightened situations by secreting excessive amounts of adrenaline or cortisol, which can make you feel even more worried and stressed. Family Conflict Instigators There are many reasons why arguments flare up during holiday gatherings. Some people want to be the center of every conversation. Other family members just enjoy creating drama. Here’s a look at some stock characters who create family conflict: The Meddler Every family gathering is sure to have a gossiper, whose negative or critical remarks ignite emotional brushfires everywhere she goes. Also present at many holiday get-togethers is the offensive loudmouth, who has no filter and doesn’t hesitate to inform you that you’ve gained weight since the last time he saw you. The Liquidator Alcohol can make some people happy and others moody and mean.¹ Liquid courage has been known to loosen tongues and lower inhibitions. For people who love stirring the pot by bringing up controversial or politically charged topics, alcohol can act as an accelerant for all manner of bad behaviors. The Antagonizer A family member may have aggressive tendencies that drives them to be combative. Many people are stimulated by arguments and seek out family conflict. If they can lure you into a debate, the low energy in their frontal brain is stimulated, and that rush temporarily makes them feel better. Don’t let your anger become their medication. They can get addicted to it! So, how do you handle someone who thrives on instigating family conflict? Fighting fire with fire, by raising your voice or using abusive or unsavory language, certainly won’t help matters. Avoiding confrontations isn’t the answer either, since minimizing or brushing aside a dispute may further embolden the aggressor and make things even worse. To effectively deal with disagreements, handle them calmly and appropriately as they happen. Here are some practical ways to prevent family conflict this holiday season: Simple Ways to Keep the Peace & Avoid Holiday Feuds Keep Your Cool To prevent a pressure-packed situation from getting out of hand, always keep your cool. Discipline yourself to remain quiet until you’re calm enough to speak at a normal volume and in a kind tone. Closely monitor your comments and reactions to make sure they’re coming from a rational place, rather than an emotional one. Be sure to offer thoughtful advice rather than criticism. Tone of voice is crucial in disarming a potentially volatile situation. Always model calm behavior and others will likely follow your example. Take a Time-out When someone raises their voice or begins to lose their temper, take a family time-out. This type of collective breather involves everyone in the family going to a separate part of the house for a designated period (typically 10-15 minutes). Spending some time away from other family members may help everyone settle down and forget about the argument. A cooldown period only works if you have buy-in from the entire family, so make sure everyone agrees with taking a time-out to avoid starting yet another argument. Distract Yourself Some people have the ability to mentally escape to a happy place during heated discussions or tense moments. Others can sing a song in their head to distract themselves. Hopefully, you won’t have to literally bite your tongue to remain silent, but whatever you need to do to keep from being dragged into the middle of a family feud is worth trying. Try Whispering When others are yelling, start whispering. The dramatic change in the decibel level of your voice will most likely make everyone stop talking to hear what you have to say. Something in our psyche makes us lean in and listen more attentively when someone is whispering. This tactic has been used with great success from board rooms to political assemblies. If a family argument is getting out of control, try whispering to see if you can get everyone’s attention. Then you can attempt to deescalate the conflict. Build a Bridge Instead of trying to convince the other person that your viewpoint is correct, attempt to understand their perspective as well. The main objective isn’t to win the argument but to remove potential threats, address concerns, and find common ground with the other person. Building a bridge is one of the best ways to avert a quarrel before it even starts. Take It Outside When drawn into a discussion that makes you feel uncomfortable, look for a way to redirect the conversation. If that doesn’t work, find a polite way to remove yourself from the situation. Another strategy is to get the entire family outside for some fun and exercise.² This is an effective way to let off some steam when things get too tense inside the house. It’s been said that the holidays bring out the best and worst in people. When it comes to the latter, you don’t have to let someone else ruin your holiday. Practicing these conflict management strategies can help to ensure that everyone in your family enjoys a fun-filled, stress-free holiday season. The BrainMD team wishes you and yours a safe, healthy, and happy Holiday Season! 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. Beck, A., & Heinz, A. (2013). Alcohol-related aggression—Social and neurobiological factors. Deutsches Ärzteblatt International, 110(42), 711–715. https://doi.org/10.3238/arztebl.2013.0711 2. Twohig-Bennett, C., & Jones, A. (2018). The health benefits of the great outdoors: A systematic review and meta-analysis of greenspace exposure and health outcomes. Environmental Research, 166, 628–637. https://doi.org/10.1016/j.envres.2018.06.030
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This Is What You Need to Know About the Standard American Diet!
In our fast-paced world, there’s an overabundance of foods that are harmful to our health. While most people realize that eating a steady diet of hamburgers, French fries, and soft drinks isn’t beneficial for our health, the convenience of junk or fast food is a dangerous trap that many in our society fall into on a consistent basis. The Diet Downfall The standard American diet (SAD), or Western pattern diet (WPD), 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. The SAD diet is largely composed of unhealthy foods that Dr. Daniel Amen refers to as weapons of mass destruction. These foods are: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom=""] Highly processed- essential nutrients lost Pro-inflammatory- injurious to muscles, joints, and organs Artificially colored and sweetened- toxic to the liver and other organs High glycemic index- overworks the body’s sugar processing system Low in fiber- robs probiotics of the food they need Laden with hormones- can adversely affect the body’s delicate hormone balance Pesticide sprayed- toxic to humans Tainted with antibiotics- harmful to probiotics [/wc_box] This diet typically is high in sodium, refined sugars, omega-6 fatty acids, trans fats, and excess calories. It’s also low in the vitally important long-chain omega-3 fatty acids, EPA and DHA. People who maintain a diet loaded with simple carbohydrates (such as bread, pasta, potatoes, rice, fruit juices, and sugar) have an increased risk for problems with their digestive system, liver, pancreas, heart, circulation, and overall brain health. A SAD Study According to a recent study,¹ published by the Royal Society, consuming the SAD diet for just one week may decrease learning and increase 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 had finished consuming a meal. The researchers suggest that the typical Western diet – think 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 finding suggests 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. Fast Food, Low Mood A fascinating recent study² revealed a new twist in the food/mood connection. Researchers went to two remote islands in Australia – one with plentiful fast food and lower fish consumption, the other without fast food, and higher fish consumption. On the island with fast food, 16% of the people had moderate-to-severe mood issues, compared to only 3% on the island without fast food. That’s a 500% increased risk of low mood, based on diet. This study doesn’t prove fast food causes mood challenges, but it does suggest a suspicious connection. Good Mood Foods Making healthier choices in your diet can benefit your waistline, help lift your mood, and provide a long-lasting increase in energy and focus. Your brain requires foods that are high in vitamins, essential minerals, and other nutrients to help meet its huge energy requirements throughout the day. 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. Brain Healthy Supplements Due to the poor nutritional quality of the SAD diet, many people aren’t receiving proper nutrition from the foods they eat. 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. To help fill that gap, it’s essential to get energy-enhancing, stress-reducing nutrients. That’s where supplements come in. The reason they’re called supplements is because they supplement your diet with the nutrients you might be missing by fueling your body with food alone. 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. Daily Essentials BrainMD has developed several products that are essential for everyone’s nutritional needs: our premium multivitamin, NeuroVite Plus Multivitamin, ultra-concentrated EPA and DHA fish oil, Omega-3 Power, and high-purity Vitamin D3 5000. Our line of over 30 supplement products was designed to support a wide range of individual needs and is the only line of dietary supplements available today that was specifically developed to address the full spectrum of brain health concerns. Never Too Late Even if you’ve been eating the SAD diet your whole life, there is hope. Though eating junk food is bad for the brain, it’s never too late to start fueling your brain with healthy foods that boost brain function. Feeding your brain and body with healthy foods, and high-quality, brain directed supplements, can provide tremendous nutritional health support for you and everyone in your family. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your energy, focus, mood, stress, immunity, 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. Stevenson, R. J., Francis, H. M., Attuquayefio, T., Gupta, D., Yeomans, M. R., Oaten, M. J., & Davidson, T. (2020). Hippocampal-dependent appetitive control is impaired by experimental exposure to a Western-style diet. Royal Society Open Science, 7(2), 191338. https://doi.org/10.1098/rsos.191338 2. Berger, M., Taylor, S., Harriss, L., Campbell, S., Thompson, F., Jones, S., Makrides, M., Gibson, R., Amminger, G. P., Sarnyai, Z., & McDermott, R. (2020). Cross-sectional association of seafood consumption, polyunsaturated fatty acids and depressive symptoms in two Torres Strait communities. Nutritional Neuroscience, 23(5), 353–362. https://doi.org/10.1080/1028415X.2018.1504429
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10 Ways Inner Work Can Bring Peace and Purpose to Your Life
When was the last time you did outer work? Outer work may involve consistent exercise, proper nutrition, and quality sleep. These healthy lifestyle factors address the physical elements of existence. However, there are also emotional, psychological, and spiritual aspects to consider. So, when was the last time you did inner work? Inner Work The phrase “inner work” might initially deter some people since it conjures images of mystical trances or therapies such as hypnotism. The thought of doing “work” on one’s personality and psyche might be a tough sell for some. Though it may feel uncomfortable at first, inner work can bring about insight, inspiration, and personal growth. Inner work is frequently overlooked in daily life. Perhaps this is because it’s often easier to evaluate physical results than emotional or psychological progress. Also, in a society preoccupied with physical appearance, outer work typically takes precedence over inner work in daily routines. At its core, inner work is the process of getting to know yourself. It’s a form of introspective self-care where you can help yourself let go of harmful attachments, habits, people, and thoughts. Negative Thoughts Beliefs are powerful. Sadly, it’s common for people to believe things about themselves that just aren’t true. The trouble with negative thinking is that it can distort perceptions of reality. When left unchecked, negative self-talk can create serious self-esteem and mood problems. Have you ever had a limiting belief such as, “I’ll never be good enough?” When these thoughts occur, challenge them with questions like, “Is that really true?” Talking back to negative thoughts can help you retrain your brain, which will allow you to focus on the positive and leave the past where it is. Overcoming negative self-talk is just one of many types of inner work you can do. Here are some helpful ways for you to become more mindful of your inner life… 10 Ways Inner Work Can Bring Peace & Purpose to Your Life 1. Just Breathe Relaxation techniques can help you gain better control over stress and worry. Deep breathing is an effective therapy that can be done anywhere, anytime! Take deep breaths and let your mind and body start to relax. A simple exercise to reduce stress is breathe in for 8 seconds; hold it for 8 seconds; breathe out for 8 seconds, and then hold it for 8 seconds. Repeat 4 times. Try it. You should feel more focused and relaxed almost immediately. 2. One-Page Miracle Clear and focused objectives are essential to achieving goals. The One-Page Miracle is a powerful exercise that can make a dramatic difference in your life. Here are the simple steps: On a piece of paper, write down the specific goals for each area of your life, including your health (physical, emotional, and spiritual), relationships, work/school, and finances. Post it where you’ll see it every day. Ask yourself, “Is my behavior today getting me what I want?” Focusing on what’s important to you daily may make it easier for you to attain your goals. 3. Soothing Tunes Listening to music raises dopamine levels, which can increase pleasurable feelings, improve mood, boost energy, 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 boost mood, gratitude, motivation, and inspiration. 4. Visit a Haven Choose a haven – a place where you feel comfortable and that you can imagine with all your senses. If it’s the beach, visualize the ocean, feel the sand between your toes, and the warm sun on your skin. Your haven can be any real or imaginary place where you’d like to spend time. During each session, choose one goal to work on. Stay with that goal until you can imagine yourself reaching it, going through each of the steps required to attain it. Begin to envision yourself not as you are, but as you want to be. Spend at least 20 minutes a day on this refueling, life-changing exercise. You might be amazed at the results. 5. Practice Mindfulness One of the best ways to achieve a state of calm is with mindfulness. Well-designed human studies show that daily mindfulness can help improve your brain.¹ Yoga, tai chi, and other mindfulness exercises can help reduce anxious and depressive thoughts and increase focus. Many people think that yoga is just stretching. While stretching is certainly involved, yoga can help decrease stress. As with exercise, start with short periods of 5 or 10 minutes and work your way into longer sessions. 6. Write It Down The process of journaling gives stressful thoughts a place to live other than your brain. Once those concerns have been expressed, they often lose their intensity and urgency, which will help you mentally relax. Writing in your journal 10 minutes before you go to bed can help relieve the worries of the day and put you in a restful state of mind. 7. Strong Connections Social connections can significantly affect your brain,² mood, 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. 8. Practice Gratitude Did you know that practicing gratitude actually makes your mind work better? People who express gratitude on a regular basis are healthier, more optimistic, make more progress toward their goals, have a greater sense of well-being, and are more helpful to others. Write down three things you’re grateful for every day. Then, experience the joy that gratitude can bring. 9. Daily Meditation Make time for yourself every day. Taking breaks for meditation and relaxation provides benefits for both your physical and mental health. Spending just 15 minutes alone 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 (LKM) can reduce pain and improve other mental health challenges. 10. Reach Out for Help Though isolating yourself during tough times may feel like the safest option, closing yourself off from the world can intensify negative feelings. Resist the urge to shut out the individuals who can offer you encouragement and support. Reach out to friends and family and let them know when you’re emotionally overwhelmed. Seek professional help if necessary, but don’t fight your battles alone. Find Your Quiet Place A foundational element of inner work is seclusion. To clear your mind and attain a peaceful state, it’s important to shut out external distractions. This includes turning off TVs, cell phones, and other devices. Also, it’s important to get away from loud traffic, noisy neighbors, or screaming kids. It might be best to find a place of solitude away from your home, at a park or other outdoor area. Inner work can be a journey of self-discovery that allows you to look at your life honestly and objectively. There may be highs and lows along the way, but don’t give up. Many have found this process to be freeing and rewarding...even life-changing. You may find that the results are well worth the investment, so set aside some time to focus on yourself today. At BrainMD, we’re dedicated to providing the highest purity nutrients so you can do the things you love. 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. Khoury, B., Lecomte, T., Fortin, G., Masse, M., Therien, P., Bouchard, V., Chapleau, M.-A., Paquin, K., & Hofmann, S. G. (2013). Mindfulness-based therapy: A comprehensive meta-analysis. Clinical Psychology Review, 33(6), 763–771. https://doi.org/10.1016/j.cpr.2013.05.005 2. Holt-Lunstad, J. (2024). Social connection as a critical factor for mental and physical health: Evidence, trends, challenges, and future implications. World Psychiatry, 23(3), 312–332. https://doi.org/10.1002/wps.21224
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Did You Know That Saffron Can Make You Happy?
What makes you happy? Is it a place you often visit? Or chatting with a friend for hours on end? Or is it a favorite food or activity? Many things can provide happiness in our lives. Unfortunately, there are also many things that can steal our happiness. Though everyone has their ups and downs in life, some people get stuck in a rut and need help getting out. If you struggle with maintaining your focus and mood or just want to have more happiness in your life, you might consider trying BrainMD’s new mood-boosting saffron supplement, Happy Saffron Plus. BrainMD's Happy Saffron Plus This breakthrough nutraceutical formula was scientifically designed to promote a positive mood. It brings together nutraceutical preparations of the two most traditionally revered “happiness herbals” – saffron flower extract and curcumin from the turmeric root – with zinc, a mineral essential for life and vital for positive mood. Why You Need It In the U.S., nearly 1 in 5 people endure serious mood problems¹ and at least 1 in 4 experience significant feelings of anxiousness. Happy Saffron Plus was developed from clinical research with three nutraceuticals for brightening mood, coping with anxious feelings, and enhancing focus while under mental strain. Benefits of Happy Saffron Plus Based on the most current research, this supplement combines three potent nutraceutical ingredients to provide maximum mood support. Based on considerable clinical and other scientific research, this formula offers: Powerful support for positive mood Increased capacity for coping with anxiousness Enhanced alertness under stress What’s in Happy Saffron Plus? Here are the 3 ultra-pure, high-potency ingredients found in Happy Saffron Plus: 1. affron® Standardized Saffron Extract. Saffron has been the happiness spice in the Middle East for at least 2600 years. Modern clinical benefits fully support the traditional reverence for saffron. affron® is a water-extracted saffron concentrate standardized for its most active constituents. This extract has performed extremely well for improving mood and anxiousness, not just in adults but in adolescents, in clinical trials at a dose of 28 mg per day. 2. Longvida® Optimized Curcumin Extract. The turmeric root parallels saffron as an Asian happiness herbal for at least 2600 years. Curcumin is the molecular complex from turmeric root that improves mood. This Longvida® ingredient features excellent absorption² of curcumin and has worked well in clinical trials at 400 mg per day or higher. 3. Zinc, as Glycinate. This mineral is essential for the functioning of at least 300 enzymes essential for our life processes, and about 2000 different human proteins in all. People with mood problems typically have low blood levels and supplementing with zinc often enhances mood. The combination of zinc with affron® saffron and Longvida® curcumin has the potential to elevate mood, perhaps even in individuals who don’t feel they have a mood problem. All three of these ingredients are documented to improve mood in controlled human clinical trials. Happy Saffron Plus FAQ [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] How do I take Happy Saffron Plus? We recommend adults take 3 capsules daily between meals. Can children take this product? Children ages 4-18 years can take 1 capsule per 40 pounds body weight, a maximum of 3 capsules daily. Does this supplement contain allergens? It is free from dairy, gluten, sugar, corn, nuts, eggs, yeast, and artificial flavorings or colorings. It does contain very small levels of soy (non-GMO). Is Happy Saffron Plus suitable for vegans? Yes. Happy Saffron Plus is suitable for vegans, especially those seeking to improve their mood. Is it possible to get hooked on this product? As with other BrainMD products, this is a dietary supplement, not a drug. It isn’t habit-forming. I’m already taking a different BrainMD mood product. Do I need to discontinue that product before taking Happy Saffron Plus? No. Happy Saffron Plus can be used in conjunction with any of BrainMD’s mood supplements. [/wc_box] Health & Happiness Happier people tend to be healthier, live longer, have better relationships, and experience more success in life. Boost your bliss with Happy Saffron Plus. At BrainMD, we’re dedicated to providing the highest purity nutrients and standardized herbal ingredients to support your mood, focus and overall well-being. For more information about Happy Saffron Plus and our full list of supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. National Institute of Mental Health. (n.d.). Prevalence of mental illnesses. National Institute of Mental Health. https://www.nimh.nih.gov/health/statistics/mental-illness 2. Kuszewski, J. C., Wong, R. H. X., & Howe, P. R. C. (2018). Can curcumin counteract cognitive decline? Clinical trial evidence and rationale for combining ω-3 fatty acids with curcumin. Advances in Nutrition, 9(2), 105–113. https://doi.org/10.1093/advances/nmx013
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How to Be More Mindful of Your Brain and Put Your Mental Health First
You've probably heard the term "mindfulness." It's one of the best ways to achieve a state of calm. Mindfulness practices, such as yoga and tai chi, can help reduce anxious and depressive thoughts and increase focus and relaxation. Mindfulness also can help protect your brain and optimize brain function. As the organ responsible for everything you are and everything you do, it's always smart to be more mindful of your brain. More…brainful. If you’re looking to optimize your wellness, here are 12 natural ways to improve your health by putting your brain first… 12 Ways to Remain in a Brainful State of Mind 1. Know Your Brain Type Just as identifying your abilities, interests, and skills can help you become a more well-rounded person, knowing your Brain Type can help you better understand who you are and why you do what you do. In addition to making you more mindful of your brain, these insights can potentially impact your future career and relationships in significant ways. 2. Mindful Mentality One of the best ways to achieve a state of calm is with mindfulness. Mindfulness exercises can help reduce mood issues and increase well-being. Well-designed human studies show that daily mindfulness can help lessen stress¹ and improve overall brain health. 3. New Normal Perhaps you've recently experienced lifestyle changes that have impacted your focus, sleep, and mood. Or, maybe the unique stressors of these uncertain times have impaired your ability to cope, making you feel completely overwhelmed much of the time. You can’t stop what’s happening around the globe, but you can change what’s going on inside your brain to prevent fear from dominating your life. 4. Daily Routine An effective routine is to begin each morning by saying a positive affirmation 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 you can continue throughout the day. 5. Self-care Basics You’ve probably heard the expression “always take care of number one.” Although that saying might not be the best advice in business, team sports, relationships, or many other areas of life, it holds a great deal of significance when it comes to your personal health. In fact, how you treat your body and brain may well determine your ability to function in an increasingly stressful world. 6. Strong Connections Social connections can significantly affect your brain, mood, and physical health.² The health habits of the people you spend time with can have a dramatic impact on your own health. It’s wise to surround yourself with people who are happy, upbeat, kind, and who challenge you to be the best version of yourself. 7. Avoid Unhealthy Foods Proper nutrition is essential to optimal brain function. Unfortunately, the standard American diet is filled with toxic foods that increase your risk for mental and 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. 8. Physical Activity Physical activity is perhaps the single most important thing you can do to keep your brain healthy. Exercise can boost blood flow, deliver oxygen and other nutrients to the brain, and may increase your levels of dopamine. Walking at a brisk pace can help you clear your mind, decrease feelings of anxiousness, improve your mood, and burn some calories all at the same time. 9. Get Restful Sleep Anything that disrupts your natural sleep pattern, like excessive caffeine, alcohol, or video game playing, can have adverse effects on your ability to perform tasks at work, school, or home. Insufficient and inconsistent sleep can increase irritability, moodiness, and poor judgment. To remain at the top of your game, and to be more mindful of your brain, be sure to get 7 to 9 hours of sleep each night. 10. Memory Support One of the best ways to support your memory is to set aside some time every day for new learning. Examples: learning a new language or musical instrument, trying a new kind of dance or other complex physical activity, or taking up a new hobby like chess or painting. Researchers emphasize that the “use it or lose it” principle applies to the brain,³ so be intentional about learning new things. 11. Mood and Stress Relief Often, there’s a correlation between being stressed out and experiencing occasional anxious thoughts or bouts of low mood. Stress can negatively affect your mood and keep your brain stuck in fight-or-flight mode. Also, stress can adversely impact the way your brain and body function, so it’s important for you to implement effective coping strategies. 12. Practice Gratitude Research suggests that focusing on gratitude helps to calm the deep limbic areas and enhance the other judgment centers of your brain. People who express gratitude on a regular basis are healthier, more optimistic, make better progress toward their goals, have a greater sense of well-being, and are more helpful to others. Practicing gratitude first thing in the morning can improve your mood and promote feelings of contentment throughout the day. Be More Mindful of Your Brain Among the many benefits of practicing mindfulness is that it can help reduce stress and induce a state of calm. Also, it may increase your joy and give you a greater sense of purpose in life. Applying these practical tips can help you become more mindful of your brain. Take a few minutes and try one today! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: American Psychological Association. (n.d.). Mindfulness meditation: A research-proven way to reduce stress. Retrieved November 20, 2024, from https://www.apa.org/topics/mindfulness/meditation Martino, J., Pegg, J., & Frates, E. P. (2017). The connection prescription: Using the power of social interactions and the deep desire for connectedness to empower health and wellness. American Journal of Lifestyle Medicine, 11(6), 466–475. https://doi.org/10.1177/1559827615608788 Cheng, M.-F. (2017). Adult neurogenesis in injury-induced self-repair: Use it or lose it. Brain Plasticity, 2(2), 115–126. https://doi.org/10.3233/BPL-160030
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5 of the Best Ways to Control Your ANTs (Automatic Negative Thoughts)
Your thoughts are powerful! They can have a profound effect on the way you feel, behave, and interact with others. Are Your Thoughts Positive or Negative? Positive Thinking When you have a positive thought or feel happy, the stress hormone cortisol decreases and the brain produces the neurotransmitter serotonin, which creates a feeling of well-being. Embracing positive, accurate thoughts can help you make better choices, which can lead to improved mental and physical health. Negative Thinking Habitual, negative self-talk¹ can train the brain to see things pessimistically. When left unchecked, negative thinking can distort perceptions of reality. Negative thinking can effectively rewrite your brain’s neural networks, reinforcing pathways that make it more likely you’ll continue seeing the glass as half empty. Additionally, having negative thoughts can reduce activity in the area of the brain involved with self-control, judgment, and planning, which can lead to poor decisions. This pattern of negative thinking can initiate a downward spiral of mood and behavioral issues, which can have a detrimental effect on your job, relationships, and every area of your life. Automatic Negative Thoughts A term coined by Dr. Daniel Amen, automatic negative thoughts (ANTs) can cause your brain to release chemicals able to negatively affect every cell in your body and make you feel bad. The opposite is also true – positive, happy, hopeful thoughts release chemicals that can help you feel good. Types of ANTs ANTs generally fall into one of these nine categories: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] “All or Nothing” Thinking – Thoughts that are all good or all bad. “Always” Thinking – Thinking in words like always, never, no one, everyone, every time, everything. Focusing on the Negative – Only seeing the bad in a situation. Fortune Telling – Predicting the worst possible outcome to a situation with little or no evidence for it. Mind Reading – Believing that you know what another person is thinking even though they haven’t told you. Thinking with Your Feelings – Believing negative feelings without questioning them. Guilt Beatings – Thinking in words like should, must, ought, or have to. Labeling – Attaching a negative label to yourself or someone else. Blame – Blaming someone else for your problems. [/wc_box] Challenge Your ANTs Based on a method developed by bestselling author and speaker Byron Katie, called the Work, Dr. Amen recommends writing down any bothersome, worrisome, or negative thoughts, then challenging your ANTs by asking these 4 questions: Is it (the negative thought) true? Can I absolutely know that it is true? How do I react when I think that thought? Who would I be without that thought? Or, how would I feel if I didn’t have that thought? Whenever an ANT enters your mind, write it down. Then ask these 4 questions to challenge the ANTs. Having cleared your mind of negative thoughts, you should feel more positive and better able to meet life’s challenges soon after completing this exercise. Exterminate the ANTs It’s vitally important to exterminate the ANTs that can steal your happiness. Whenever you feel sad, mad, nervous, or stressed, write down what you’re thinking and then exterminate that ANT. Use these 2 helpful tips to exterminate your ANTs: When an ANT enters your mind, train yourself to recognize its type and write it down. Talk back to the ANT – this takes away its power so you can gain control over your mood and feel better. After exterminating your ANTs, it’s important to get into a regular habit of challenging negative thoughts and focusing on positive ones. Here are some of the best strategies for retraining the way you think… 5 of the Best Ways to Avoid Automatic Negative Thoughts 1. Focus On Self-care Practice good self-care with brain-healthy habits such as exercising, maintaining a healthy diet, meditating, getting quality sleep, and challenging negative thoughts. Your daily health routine is one of the best things you can do to help your overall wellness. 2. Write It Down The process of journaling gives stressful or negative thoughts another place they can live besides your brain. Once those thoughts have been expressed, they often lose their intensity and urgency, which will allow you to mentally relax. Writing in your journal 10 minutes before you go to bed can help release the stresses of the day and put you in a restful state of mind. 3. Spend Time Alone Spending just 15 minutes alone, without distractions, may help clear your mind and provide benefits for both your physical and mental health. Repeating simple words like “May I be safe and secure” can increase positive thoughts and emotions and decrease negative ones. Such Loving Kindness Meditations can help reduce pain and improve other mental health concerns. 4. Visit a Haven Choose a haven – a place where you feel comfortable and that you can imagine with all your senses. If it’s the beach, visualize the ocean, feel the sand between your toes, and the warm sun on your skin. Spend at least 20 minutes a day on this refueling, life-changing exercise, and you may find that your thoughts and outlook are more positive. 5. Practice Gratitude Write down five things you’re grateful for every day. Focusing on the things you’re thankful for can help calm the deep limbic (emotional) areas of your brain. People who express gratitude on a regular basis tend to be healthier, more optimistic, make more progress toward their goals, have a greater sense of well-being,² and are more helpful to others. Control Your Thoughts When you stop believing every negative, fearful, and harmful thought you have, you can start to regain control of your thoughts…and life. With practice, your thinking can become more positive, which can help improve your emotional health. Try this powerful exercise to exterminate your automatic negative thoughts today! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Kim, J., Kwon, J. H., Kim, J., Kim, E. J., Kim, H. E., Kyeong, S., & Kim, J.-J. (2021). The effects of positive or negative self-talk on the alteration of brain functional connectivity by performing cognitive tasks. Scientific Reports, 11(1), 14873. https://doi.org/10.1038/s41598-021-94328-9 2. Jackowska, M., Brown, J., Ronaldson, A., & Steptoe, A. (2016). The impact of a brief gratitude intervention on subjective well-being, biology and sleep. Journal of Health Psychology, 21(10), 2207–2217. https://doi.org/10.1177/1359105315572455
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4 Healthy Ways to Manage Your Work Stress
If you’re currently dealing with a stressful work life, you’re not alone. Most Americans experience work stress. Statistics from the American Institute of Stress show 83% of U.S. workers suffer from some type of work-related stress, which causes roughly one million people to miss work every day. It’s vital that you manage work stress. If you don’t, you risk allowing your work stress to manage you! The Effects of Work Stress A certain amount of stress is good and necessary. For instance, healthy stress can motivate you to meet your goals, improve your ability to problem solve, and help you to be more resilient. Stress becomes unhealthy when it reaches high levels for prolonged periods. High levels of work stress can keep you in fight or flight mode. This can disrupt bodily systems and increase the likelihood of developing serious health problems. For example, the excessive release of stress hormone cortisol can disturb healthy immune function and increase the chances of developing autoimmune disorders, heart health problems,¹ and memory issues later in life. Persistent stress can interfere with positive habits, such as consistent exercise, quality sleep, healthy eating, and social connections. This can trigger low mood and a host of other issues. The American Psychological Association has noted that overstressed workers can turn to unhealthy coping methods, such as overeating, having a poor diet, smoking cigarettes, or abusing drugs and alcohol. In short, unchecked stress can wreak havoc on your brain and body. On a brighter note, you can let these grim facts inspire you to incorporate some new, stress-managing habits for the workplace. Below, you’ll find several suggestions for how to manage work stress. Try some or all of them to help make work a little less stressful and, hopefully, your life a lot better. 4 Ways to Prevent Work Stress from Taking Over Your Life Communicate Effective communication with your employer/supervisor and colleagues can go a long way to reducing your stress levels. According to the American Institute of Stress, the top causes of workplace stress include ineffective communication, overwhelming workload, demands from managers/supervisors, and unclear expectations – all of which could be cleared up with open and regular communications. Remember, it’s in your supervisor’s best interest to help you be successful in your work. In many cases, a boss or supervisor will be supportive when you constructively communicate your wants, concerns, needs, limits, ideas, and challenges. Exercise Exercise provides a fantastic way to relieve work pressures because it immediately lowers stress hormones and helps you become more resiliant to stress² over time. Also, when you raise your heart rate through exercise it increases beta-endorphins, the brain’s own natural morphine, which can boost your mood. Consistent exercise helps prepare you for obstacles you may face during your workday. It also helps you maintain a strong mind and body, which can help equip you to handle possible crises at work. Exercise is great for your overall well-being and may help you maintain a healthy weight…that’s a lot of bang for your buck! Stress-Busting Breaks Take short breaks between meetings, calls, and tasks to help you de-stress. For example, take five minutes to get up and stretch or do some deep breathing exercises. Or, take a short walk outside. Close your eyes and meditate for five minutes. If you have a private office, play some relaxing music. Instead of an unhealthy soda, drink a refreshing glass of water. Get away from your desk to enjoy a healthy snack or a cup of tea. Sprinkle your day with these quick stress-busters and you’ll notice a big difference. They’ll help to keep your stress hormones in check, fuel your brain and body, and benefit your blood pressure. Nutritional Support for Stress Nutrients and herbs can help support your body’s resistance to stress. Everyday Stress Relief was specifically formulated to help replenish your brain and body’s nutrients that can be depleted by stress. This supplement includes herbal extracts clinically proven to have calming and anti-stress effects, helping you to feel less anxious without making you sleepy. It also helps with apprehension, tension, worry, and fatigue. Here’s what you’ll find in this high-potency formula: Magnesium is a well-known calming mineral. It promotes a balanced and mentally focused demeanor. The amino acid taurine supports the adrenal glands and is crucial for coping with stress. The herb holy basil, revered both in Europe and the East, helps to improve adaptation to occasional anxiety and other problems related to stress. A phytochemical derived from green tea, l-theanine helps to reduce tension. Relora®, which is a unique mix of two herbs, may enhance healthy management of the stress hormone cortisol while easing tension, anger, negative mood, and confusion. Stress Less and Live Well While we all have seasons of high-intensity work, life is also about spending time with loved ones and enjoying hobbies and activities. Find a healthy balance and live your best life! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Satyjeet, F., Naz, S., Kumar, V., Aung, N. H., Bansari, K., Irfan, S., & Rizwan, A. (2020). Psychological stress as a risk factor for cardiovascular disease: A case-control study. Cureus, 12(10), e10757. https://doi.org/10.7759/cureus.10757 2. Childs, E., & de Wit, H. (2014). Regular exercise is associated with emotional resilience to acute stress in healthy adults. Frontiers in Physiology, 5, 161. https://doi.org/10.3389/fphys.2014.00161
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6 of the Best Benefits of Eating Healthy Dark Chocolate
Chocolate is known as the food of lovers, but in ancient civilizations, it was considered the food of the gods! Origins of Dark Chocolate Theobroma cacao, the botanical name given to the cacao tree (from which we derive cacao beans to make cocoa and chocolate), literally translates as “food of the gods” in Latin. Both the Mayan and Aztec civilizations valued and even revered cacao. It was prized for its enlivening, stimulating health effects, and used in rituals and celebrations. Evidence shows that cacao beans were even used as currency. When it comes to the researched benefits of healthy dark chocolate, it appears that the Mayans and Aztecs were ahead of their time. In recent years, studies have found that dark chocolate, when consumed moderately, offers a treasure trove of health benefits for your brain and body. Loaded with polyphenols, antioxidants, minerals, B vitamins and other key compounds, dark chocolate is showing itself to be a remarkable health food that can boost blood flow, cognition, mood, gut health, skin health, and more. Here are some of chocolate’s studied health benefits. 6 Benefits of Eating Healthy Dark Chocolate! 1. Mood Boost Most of us have heard of or experienced chocolate’s mood-enhancing properties firsthand. In a review¹ of eight studies, five of them found that chocolate consumption showed either an improvement in mood state or an attenuation of negative mood in participants. Another study had subjects drink a polyphenol-rich, dark chocolate beverage for 30 days, after which they observed a significant increase in self-rated calmness and contentedness relative to placebo. Scientists are still determining what mechanism might drive elevated mood. It could be due to the pleasant experience of smooth and creamy chocolate in the mouth, or its tryptophan, a precursor to serotonin (the good mood hormone), which may increase serotonin levels in the brain. Or it could be a result of chocolate’s phenethylamine and tyrosine, which are associated with increased levels of the serotonin and dopamine, which can lift mood. Research has also proposed that chocolate’s caffeine and theobromine may be its mood-altering agents. 2. Healthy Blood Flow Dark chocolate’s rich flavanol content helps to boost vasodilation, which allows for increased blood flow to all parts of the body, including the brain. One study that gave adults high-flavanol cocoa for two weeks found blood flow to the brain increased by 8% after one week and 10% after two weeks. Additionally, magnetic resonance imaging studies have shown increased blood flow to the brain’s gray matter three hours after consuming cocoa, as well as other changes to regional blood flow. Of course, greater blood flow to the brain is critical to optimal brain function. Indeed, research has shown improved mental function with daily intake of flavanol-rich cocoa in subjects with and without cognitive impairments. 3. Neuroprotection A small portion of dark chocolate a day may keep cognitive decline and memory issues at bay. Oxidative stress and neuroinflammation play a role in neurodegenerative issues. Hence, dark chocolate’s polyphenols, with their antioxidant and anti-inflammatory properties, may potentially have a neuroprotective effect. Researchers believe that flavonoid-rich foods in the diet may be able to target multiple sites in the brain and protect against neurodegenerative problems. Additionally, chocolate contains caffeine and theobromine, which have separately been studied and shown to have neuroprotective properties. 4. Heart Health As nature would have it, the food synonymous with love is also good for your heart. Research indicates that chocolate’s high polyphenol content may help mitigate several risk factors for heart health issues. Specifically, chocolate’s polyphenol antioxidant action may potentially help to keep oxidized LDL cholesterol (the bad kind) levels in check by combating free radicals. LDL cholesterol oxidizes when it reacts with free radicals, and high levels of oxidized LDL cholesterol is a heart health risk factor. One clinical trial, published in the Journal of Nutrition,² showed that cocoa powder consumption was associated with a significant decrease of LDL cholesterol in male subjects – as well an increase of the good kind of cholesterol for a lower total LDL for subjects who had high cholesterol levels. Another study found that dark chocolate may improve insulin sensitivity and support healthy blood pressure levels in patients with blood sugar and blood pressure issues – two major heart health risk factors. 5. Supports Gut Health Surprisingly, research in recent years shows that chocolate is a prebiotic, helping to feed the good bacteria in your gut. One study showed significant increases of Bifidobacteria and Lactobacilli in subjects who consumed flavanol-rich cocoa for four weeks. These beneficial bacteria help to ferment dark chocolate fiber into short-chain fatty acids that help to fend off harmful microbes and feed the cells lining your gut, promoting gut health. 6. Skin Health Here’s a surprise: consuming cocoa can benefit your skin. In a study where women drank a high-flavanol cocoa drink for 12 weeks, there was greater blood flow to the skin, greater skin density, healthy hydration, and a decrease in skin roughness. Additionally, the cocoa flavanols helped to protect against sun damage. Healthy Dark Chocolate Most chocolate bars are full of unhealthy ingredients like sugar, dairy, and synthetic flavors – virtually canceling out chocolate’s powerful health benefits. Be sure to choose dark chocolate that has a high cocoa content, at least 60% or higher, and is low in sugar. The higher the cocoa content, the greater the health benefits. Brain In Love sugar-free dark chocolate bars are an excellent choice!* At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: Scholey, A., & Owen, L. (2013). Effects of chocolate on cognitive function and mood: A systematic review. Nutrition Reviews, 71(10), 665–681. https://doi.org/10.1111/nure.12065 Wan, Y., Vinson, J. A., Etherton, T. D., Proch, J., Lazarus, S. A., & Kris-Etherton, P. M. (2001). Effects of cocoa powder and dark chocolate on LDL oxidative susceptibility and prostaglandin concentrations in humans. The American Journal of Clinical Nutrition, 74(5), 596–602. https://doi.org/10.1093/ajcn/74.5.596
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