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The 4 Most Effective Ways To Increase Your Serotonin
Do you often have negative thoughts racing through your mind? Do you notice that you are more lethargic, irritable, or sad for no reason? Our brain requires a balance of vital neurotransmitters that help to control our feelings of happiness or positive mood. You may have heard about dopamine, oxytocin, and endorphins as being contributing factors to feeling happy. Similar to these neurotransmitters, serotonin plays many important roles in the brain’s biochemistry and is intimately involved in facilitating sustained and deep sleep, maintaining healthy mood and self-confidence, even supporting a healthy appetite and social engagement. What Is Serotonin? Our brains produce a naturally soothing neurotransmitter called serotonin, from before birth and all through life. Serotonin is the key hormone that stabilizes our mood, feelings of well-being, and happiness. Additionally, it helps decrease our worries and concerns and is associated with learning and memory. "People who are clinically depressed often have very low levels of serotonin," says Dr. Daniel Amen, MD. Some studies suggest that women produce 52% less serotonin than men.¹ Levels seem to fluctuate with menstrual cycles, which may explain why women are more prone to depression. Less sunlight may also cause a drop in the neurotransmitter (chemical messengers that help the brain to function) serotonin, which in turn can initiate low mood. While serotonin levels may dip with less exposure to sunlight, many people suffer from low serotonin year-round. When your serotonin levels are too low you're more likely to become irritable, anxious, and perceive the world as unfriendly. You may feel moody, pessimistic, and have irregular appetite and sleep. The good news is serotonin can be increased in the brain (and body) by eating the proper foods and/or supplementing your diet. So how can we help to increase our own serotonin levels? 4 Ways To Increase Serotonin Naturally Here are 4 of the best strategies to increase your serotonin levels: Break a Sweat - Daily! Exercise is a serotonin intervention – it instantly boosts serotonin in your brain. By engaging in aerobic exercises like running or cycling, we can stimulate the release of serotonin and improve our overall well-being. Studies show that even just 30 minutes of moderate physical activity can increase serotonin levels.² So why not lace up those sneakers and hit the pavement? Yoga or Pilates are also great options for boosting serotonin as they combine physical movement with mindfulness practices that support mental health. Incorporating regular exercise into your routine can be a powerful way to naturally lift your spirits and enhance your quality of life. Multiple research studies have demonstrated that exercise is at least equally effective at increasing available serotonin as serotonin-enhancing medications are, and in some cases exercise is more effective. One study concluded that positive mood in individuals is a strong predictor of physical health.³ Consistent daily physical activity one of the best ways to improve your serotonin levels and your overall brain health. Keep Your Gut in Check Did you know that your gut health has a direct impact on your mood and naturally occurring serotonin levels? It's true! The bacteria in our gut play a crucial role in producing neurotransmitters like serotonin, which is responsible for regulating our mood. So, if you want to maintain a positive outlook and keep those feel-good chemicals flowing through your body, it's essential to take care of your gut. Luckily, there are plenty of simple ways to support healthy digestion and promote good gut health. Eating fiber-rich foods like fruits and veggies, drinking enough water throughout the day, avoiding processed foods and sugar, getting regular exercise, and reducing stress are all great strategies for achieving optimal gut health. By taking these steps to prioritize your digestive system's well-being, you'll be on track towards feeling happier and more balanced every day. Much of the serotonin in your body is produced in your gut, so strategies designed to optimize gut health and the production of serotonin could certainly go a long way toward optimizing your mental health. Make sure you are taking a quality probiotic, properly hydrating, and eating a brain-healthy diet. Eat The Right Foods Foods high in simple carbohydrates, such as pasta, potatoes, bread, pastries, pretzels, and popcorn, typically increase insulin levels and allow more tryptophan (the natural amino acid building block for serotonin) to enter the brain, where the brain cells can convert it to serotonin. The calming effect of serotonin can often be felt in within thirty minutes of eating these foods. This may be one of the reasons simple carbohydrates are so addictive. They can be used to make you feel happy, but can also cause high blood sugar levels that can contribute to memory problems over time. We recommend complex carbohydrates, such as sweet potatoes, apples, blueberries, carrots, and garbanzo beans, as a healthier way to boost serotonin. Brain serotonin levels also can be raised by eating foods rich in l-tryptophan, such as: chicken eggs cheese turkey beef salmon and tuna tempeh beans lentils spinach and other dark leafy green vegetables pumpkin and chia seeds nuts Many people may unknowingly trigger cognitive inflexibility or mood problems by eating diets that are low in l-tryptophan. Interestingly, Dr. Amen states that "certain nutrients can help metabolize and help utilize serotonin most efficiently. Some of these nutrients include magnesium, zinc, folic acid, fish oils, vitamins C and B6." Try Natural Serotonin Supplements "Taking supplements that help maintain healthy levels of neurotransmitters such as serotonin are important to maintaining a healthy mood." – Daniel G. Amen, MD BrainMD's Serotonin Mood Support was created specifically to promote multiple brain mechanisms that maintain healthy serotonin levels in the brain. This supplement contains essential nutrients and herbs that help boost serotonin production, such as Vitamin B6, B12, Folate, 5-HTP, as well as concentrates of saffron. What sets BrainMD's Serotonin Mood Support apart from other supplements is its unique blend of natural ingredients that work together to support healthy mood balance. It helps improve overall brain function and emotional wellbeing by reducing stress, anxiety and depression symptoms. By taking this supplement regularly, you may experience an improvement in your mood regulation, sleep quality and appetite control. It can also provide a sense of calmness and relaxation without drowsiness or sedation effects. However, it is important to note that supplements should not replace a balanced diet or medical treatment for mental health conditions. If you are experiencing severe symptoms or have any underlying health issues, consult with a healthcare professional before taking any new supplements or medications. In Conclusion If you're looking for a safe and effective way to increase serotonin levels naturally while supporting overall brain health - try adding BrainMD's Serotonin Mood Support into your daily routine! By committing to these 4 natural strategies to increase serotonin, you may begin to see the incredible benefits in your life including increased calmness, positive mood, and healthy weight management. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about Serotonin Mood Support and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Nishizawa, S., Benkelfat, C., Young, S. N., Leyton, M., Mzengeza, S., de Montigny, C., Blier, P., & Diksic, M. (1997). Differences between males and females in rates of serotonin synthesis in the human brain. Proceedings of the National Academy of Sciences of the United States of America, 94(10), 5308–5313. https://doi.org/10.1073/pnas.94.10.5308 2. Hossain, M. N., Lee, J., Choi, H., Kwak, Y.-S., & Kim, J. (2024). The impact of exercise on depression: How moving makes your brain and body feel better. Physical Activity and Nutrition, 28(2), 43–51. https://doi.org/10.20463/pan.2024.0015 3. Farhud, D. D., Malmir, M., & Khanahmadi, M. (2014). Happiness and health: The biological factors—Systematic review article. Iranian Journal of Public Health, 43(11), 1468–1477. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4449495/
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Here's What You Should Lose in the New Year (Not Just Pounds!)
The New Year offers an irresistible opportunity to make a fresh start. Of course, this fuels a number of well-intentioned New Year’s resolutions, the most common being to lose weight or bad habits like eating poorly or lack of exercise. The problem is that few people actually lose anything. A recent UK study found that 64% of those who make these popular resolutions abandon them within a month’s time! Maybe a better way to achieve greater health and well-being is to rethink what you need to lose in the New Year (and we don't just mean pounds). What if you were to focus on losing unhealthy mental habits and emotional pains that hold you back? While there are many to choose from, here are four harmful habits to lose in the New Year and throughout the year. Top 4 Mental Habits and Emotional Hurts to Lose in the New Year 1. Negative Thoughts We have thousands of thoughts every day, and many of them are negative. They pop into our minds without permission – and here’s the kicker, they’re frequently untrue! Unfortunately, these automatic negative thoughts (ANTs) are powerful and can trigger physiological responses in the body. In fact, research suggests that negative thinking can rewrite our neural networks, reinforcing pathways in the brain that make us more likely to see our life in a “half-empty” way. Negative thoughts also can reduce activity in the areas of the brain that control judgment, planning, and self-regulation, which can lead to poor decision-making. The good news is you can learn to identify these false, negative thoughts. They generally fall into one of these nine categories: “All or Nothing” Thinking “Always” and “Never” Thinking Focusing on the Negative Fortune Telling Mind Reading Thinking with Your Feelings Guilt Beatings (Thoughts that say you should, must, ought, or have to) Labeling Blame You can begin to exterminate the ANTs by writing them down, and then asking these four 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? 2. Self-Criticism/Perfectionism When pursuing a goal, self-criticism will likely set you back. Studies show that a critical response to making mistakes can diminish success. The habit of harsh self-criticism is strongly correlated with mental health issues such as low mood, anxious feelings, and disordered eating. Conversely, letting go of criticism and embracing an accepting approach to mistakes or failure better motivates people to improve themselves or carry on with a goal. Self-criticism is a hallmark of perfectionism. Perfectionists set unrealistically high expectations for themselves and others. They’re quick to find fault and overly critical of mistakes. This can lead to fear and procrastination. You can shed paralyzing self-criticism and perfectionism by adjusting your expectations, adopting a more self-assuring approach to life, and perhaps by embracing the idea that “done is better than perfect.” It also helps to keep a journal noting what you do right, and what you’re grateful for. Gratitude is associated with better health, greater joy, and longevity. 3. Tears/Grief With the losses we’ve all experienced since COVID-19 changed the world two years ago, it’s even more important to take time to grieve, which often involves shedding tears. When we experience any kind of loss – whether that’s the death of a family member or a beloved pet, a job, or a way of life – that loss needs to be grieved. Allowing ourselves to cry and grieve can be beneficial. When we cry, we release stress and emotional pain. When we repress grief, studies have shown that it can adversely affect our immune response, heart health, and blood pressure levels, as well as lead to greater stress, anxiousness, and low mood. Crying is positively correlated with healthy attachment, empathy, closeness with others, and support of family and friends. Paradoxically, the way to shed tears is to embrace your sad feelings rather than deny or repress them. Some ideas: Open up to a trusted friend Watch a sad movie Listen to a sad song Ensure you have plenty of downtime to “feel” However, experts warn that if you find yourself crying all the time or unable to cry, it’s probably a good idea to talk to a professional. 4. Resentment Some have defined resentment as “taking poison and expecting the other person to die.” While anger is a normal, often healthy emotion, repeatedly reliving the anger isn’t. Anger triggers a stress response, which can affect your mood, heart rate and heart health, blood pressure and blood sugar, immune function, and more. Conversely, forgiveness is linked to host of better health outcomes. You can let go of or “shed” your resentments by practicing forgiveness. That means making a conscious decision to let someone “off the hook,” accepting your own faults, and letting go of your hurts. It’s recommended to start the process by refraining from talking disparagingly about those who’ve hurt you. This one simple action will feed the more forgiving side of your mind and heart. Transforming from the Inside Out Focusing on improving your inner life may improve your sense of well-being and decision-making. This can help you eat better, move your body, and shed some pounds. Hopefully the above tips have helped you know which habits to choose and which to lose in the New Year! 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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Essential Oils: A Natural Way to Manage Stress & Brighten Your Mood!
How is stress affecting your life? Ask yourself these questions: Do I often feel overwhelmed? Is it difficult for me to relax? Does my mind race with anxious or stressful thoughts? Do I often get irritated with those around me? Is it hard for me to handle life’s ups and downs? If you answered “yes” to any of these, you aren’t alone! In today’s ever-changing, fast-paced world, many people deal with added stressors every day. Some lifestyle factors – like exercising, eating a healthy diet, getting plenty of sleep, meditating, and nurturing relationships with positive people – can help you cope with daily stress. Another effective way to promote calm and improve mood is to engage the senses, specifically the sense of smell. The Science of Smell A wealth of scientific research has shown a link between mood and our sense of smell. - When scientists chemically blunted the sense of smell in mice for a 2018 study, it induced depressive behavior in the rodents. - In another study on elderly Koreans, an impaired olfactory function was associated with a significantly higher degree of depressive thoughts in addition to lower cognitive performance and decreased quality of life. - A 2016 review of the existing research on anosmia (loss of the sense of smell) and mood issues showed that the relationship appears to be a two-way street. People with low mood are more likely to have problems with their sense of smell than healthy controls, and people with anosmia are more likely to have mood issues. Olfaction and the Brain The area of your brain involved with smell (olfactory cortex) is located near your limbic system (the brain’s emotion center), including the hippocampus, which is involved with mood and memory. These areas tend to deteriorate during the latter stages of life. Not only is the loss of smell associated with low mood, it also may be linked to serious, perhaps long-term, memory loss. Studies show that olfactory deficits have been noted in Alzheimer’s dementia as well as individuals with mild-cognitive impairment (MCI), and that these deficits precede the onset of illness. If you, or a loved one, are experiencing a diminished sense of smell or the sudden loss of your ability to identify scents, it could be a sign of trouble. Be mindful of any health issues, such as fever, cough, and fatigue, and assess your emotional well-being and memory to see if you notice any changes. If these symptoms worsen, be sure to make an appointment with a healthcare professional. Sharpen Your Sense of Smell Just as you can strengthen your muscles with a physical workout, you may be able to improve your sense of smell by exercising it every day. There’s evidence that repeated exposure to certain scents can improve the ability to smell. In a study from Aristotle University in Greece, 111 patients with anosmia following a respiratory infection repeatedly trained their sense of smell twice a day using four scents (phenyl ethyl alcohol, eucalyptol, citronellal, eugenol). Compared to a control group, participants noticed a significant difference in their sense of smell after 8 weeks, and the improvement lasted up to a year. If you struggle with identifying smells, put your nose to work. This may be a pleasant exercise since certain scents are calming or uplifting. Essential oils, such as lavender, chamomile, and jasmine, can help support a healthy mood and manage stress. What Are Essential Oils? Essential oils are concentrated plant extracts. Since many of these oils require significant amounts of organic plant material to make, some can be more expensive than others. For instance, it takes about 5,000 pounds of lemon balm to make 1 pound of lemon balm essential oil. Benefits of Essential Oils Essential oils are often used in aromatherapy, a practice that uses the sense of smell to help improve mood and overall well-being. The oils can be rubbed into the skin and some ingest small amounts of these oils in their foods or beverages. Caution is recommended since essential oils may cause skin irritation when applied topically. When considering the benefits of essential oils, some people report that they can: Enhance relaxation Increase happiness Revitalize mood Improve sleep quality Manage stress and anxiousness Relieve headaches and nausea In fact, research studies show that essential oils can help reduce anxiousness and also may have a positive impact on depressive behavior in laboratory animal studies. Since essential oils provide so many potential wellness benefits, BrainMD is proud to offer the… Bright Minds Aroma Diffuser The Bright Minds Aroma Diffuser utilizes breakthrough ultrasonic technology to atomize essential oils for scenting your home or office.* Diffuse your essential oils safely and naturally with this compact and convenient Aroma Diffuser.* Just a drop or two will do. What Others Are Saying: “I really like the size of the diffuser. It’s a nice size for my desk. And the deep wood grain is attractive. The selection of oils are fantastic. I’m pleased that I ordered one.” - Walker Bright Minds Diffuser Oils Pack Fill your home or office with natural scents to help brighten your mood, increase mental clarity, and restore inner calm.* The Bright Minds essential oil set contains 6 natural scents to inspire feelings of calm, happiness, and inspiration.* This 100% pure essential oil set includes 10 ml bottles of: Lavender for mood, anxiousness, grief, memory support, and pain relief* Ylang-ylang for mood, memory support, emotional trauma, and libido* Peppermint for energy, focus, and stress reduction* Eucalyptus for energy and breathing* Jasmine for mood and relaxation* Chamomile for anxiousness and quality sleep* What Others Are Saying: “I like the diffuser size and shape and the generous amount and kind of oils in the nice box with descriptions. I need to enjoy it more often and do some breathing, prayer and reading with it. Thank you for this fine product.” – Lisa B. To help promote better mood, relaxation, and happiness, order the Bright Minds Aroma Diffuser and Bright Minds Diffuser Oils Pack 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 the Bright Minds Aroma Diffuser and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Here Are Some of the Top Benefits of Donating Blood
If you could take one hour of your time to save lives, would you do it? Well, remarkably, you can! Benefits of Donating Blood By donating one pint of blood, you can save up to three people. And if that isn’t enough to motivate you, there’s one more compelling reason to donate blood: It benefits you too. Researchers and health experts have noted several health benefits of donating blood on a regular basis – and they’re in addition to the great feeling that comes from performing a life-saving act. Blood Shortage As we head into the season of giving, it’s important to mention that donated blood is needed now more than ever since blood supplies are lower than usual. In late September, the American Red Cross reported an emergency blood shortage, stating in a press announcement that blood supplies are down approximately 10 percent due to low donor turnout. The U.S. needs about 36,000 units of red blood cells every day for people with chronic diseases, cancer patients, surgeries, traumas, and more. When you consider that the average red blood cell transfusion is approximately 3 units, and a single car accident victim may require as much as 100 units of blood, you can see how vital donating blood is for those who desperately need it. And when it comes to donating blood, both the giver and receiver win. Here are some benefits of donating blood for donors and receivers. 5 Ways Giving Blood Can Promote Health and Save Lives 1. Attenuates High Iron Levels Research estimates 16 million Americans have some degree of iron overload. Either inherited or accumulated over time, iron overload is most prevalent in white populations with a European background, and it’s more common among men. Premenopausal women are largely protected from iron overload because of menstruation and pregnancy, but some women may begin to experience the symptoms of iron overload around menopause. Excess iron mainly collects in the liver, heart, and endocrine organs, and as it accumulates, serious liver health, heart health, blood sugar, and hormonal problems may arise. Iron overload can cause major health issues, so it’s important to have your iron levels checked by a medical professional. Most doctors will recommend iron reduction therapy for those who have too much iron. And the NIH has a blood bank donor program specifically for people who have iron overload. You can give your blood and help correct your own iron imbalance at the same time. But there’s more. In recent decades, several studies have examined the correlation of iron overload, reduced risk of cardiovascular health issues, and regular blood donation. The results have been promising. One 2012 study involving patients with the trifecta of elevated blood pressure, high blood sugar levels, and heart health issues showed improvement with consecutive reduction of iron stores via blood donation. The study concluded that “blood donation may have beneficial effects for blood donors” in patients with high iron stores and all three health issues. 2. May Improve Blood Flow When you donate blood, your body replaces the lost blood volume within 48 hours, and all the depleted red blood cells are completely replaced within one or two months. This replenishing process may help your body stay healthy by working more efficiently and productively. It’s also believed that regular blood donations may help your blood flow in a way that’s easier on the lining of the blood vessels, and could result in fewer blockages in your arteries. This could be one reason why a study in the American Journal of Epidemiology found that blood donors are 88% less likely to suffer a heart attack. 3. Provides a Mini Health Check To establish that you’re an eligible blood donor, you’ll first complete a quick physical exam that measures your temperature, pulse, blood pressure, and hemoglobin levels. After your blood donation is collected, it goes off to a lab where it undergoes several tests. The tests will determine your blood type and whether you have a virus (such as hepatitis B or C, HIV, etc.). If anything comes back positive, you’ll be notified immediately. Consider it a bonus health checkup. (Of course, you shouldn’t donate blood if you suspect you’ve been exposed to a serious virus or use these diagnostic services in place of a regular medical exam.) 4. May Lengthen Your Life If your intention is to help others with your blood donation, research shows that it boosts longevity. A study published in Health Psychology found that people who volunteered for altruistic reasons had a remarkably reduced risk of mortality four years beyond those who volunteered for themselves alone! 5. Boosts Your Emotional Health Although most people know this intuitively, the Mental Health Foundation reports that helping others can reduce stress levels, improve your general sense of well-being, help minimize or eliminate negative feelings, and provide a sense of belonging, which reduces isolation. Become A Donor These are just a few of the many benefits of donating blood. The beauty of the process is that it’s win/win for you and the recipient. Keep in mind that even though 38% of the American population is eligible to give blood, only 2% donate. There’s room for many more to jump on board. Check the Red Cross requirements to find out if you’re eligible. 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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Here’s How to Know If You’re Right- or Left-Brained
You’ve probably heard about personality measures that determine if an individual is right- or left-brained. Do you know which side of your brain is more dominant? Are You Right- or Left-Brained? The human body is mostly symmetrical – it has a right and left side that closely resemble each other, yet have anatomical, functional differences. The human brain also has this subtle asymmetry.¹ This is the basis for the understanding that each person’s brain will be functionally dominated by either the right or left side, that each of us is either right- or left-brained. This theory, which emerged in the 60s and is based on the research of psychobiologist, Roger W. Sperry, is built on the idea that the two brain hemispheres operate differently. It has now entered the general lexicon as the idea that individuals who are analytical and methodical are left-brained, while those who are more artistic and creative are right-brained. When a person is identified as either right- or left-brained, it doesn’t mean that the other side of the brain doesn’t work. Both brain hemispheres carry out many unique functions. Being right- or left-brained simply means that one of your brain hemispheres may be dominant over the other. Many of the functions and characteristics associated with being right- or left-brained can be attributed to the temporal lobes. Functions of the Temporal Lobes The temporal lobes, situated behind the eyes and below the temples on either side of the brain, are involved with encoding memories into long-term storage. They also are linked to mood stability, receptive language (reading and hearing), interpreting social cues, and spiritual experience. These lobes store memories and images and help define our sense of self. Some temporal lobe functions are more evenly divided between the left and right sides – vocal sound processing and music processing, for example. The temporal lobes also house the “what pathway” in the brain. This allows us to identify objects by sight so that we know “what” they are. Recent scientific research on the brain has discovered that despite the “division of labor” between the two sides of the temporal lobes and the rest of the brain, the brain has the capacity to flip these divisions. If one side of the brain becomes damaged, the other side can step in and take over those tasks.² Dominant Side (usually the Left) most language processing visual and auditory processing intermediate-term, and long-term memory auditory learning word retrieval emotional stability Nondominant Side (usually the Right) reading facial expressions visual learning interpreting vocal intonation sense of rhythm musical ability spiritual experience Dominant Temporal Lobe Language is one of the keys to being human. It allows us to communicate with each other. Receptive language, being able to receive and understand speech and written words, requires temporal lobe stability. The dominant temporal lobe helps to process written words and sounds into meaningful information. The ability to read, comprehend, remember, and integrate new information depends on the dominant temporal lobe. Problems with this lobe may contribute to difficulty understanding speech, language struggles, communication problems, and reading disabilities. Emotional stability is heavily influenced by the dominant temporal lobe. The ability to feel stable and positive – despite the ups and downs of everyday life – is important for the development and maintenance of consistent character and personality. Healthy temporal lobe function may produce mood stability, but increased or decreased activity in this part of the brain can lead to inconsistent or unpredictable behaviors and moods. Nondominant Temporal Lobe The nondominant side of the temporal lobe assists with recognizing familiar faces and facial expressions, and with being able to accurately perceive voice tones and intonations. Having the ability to determine if someone is happy, sad, angry, or busy, is essential when interacting with others. Both the right and left temporal lobes help us process sights and sounds. This part of the brain allows us to experience a wide array of emotions when listening to music. Often called the “interpretive cortex,” the temporal lobes help us interpret what we hear by accessing stored memories, which provides meaning to new information.³ Strong convictions, meaningful insights, and the capacity to know the truth have been attributed to the temporal lobes. Though different sides will dominate in different people, the best way to protect the dominant and nondominant lobes is to keep the entire brain healthy. Problems with the Temporal Lobes Dominant Side dark or violent thoughts internally or externally focused aggression overly sensitive mild paranoia reading challenges problems finding the right word emotional instability Nondominant Side struggles with social skills problems recognizing facial expressions difficulty decoding vocal intonations Either or Both Temporal Lobes memory problems, memory gaps headaches or abdominal pain anxiousness or fear with no discernable cause feelings of déjà vu or jamais vu periods of spaciness or confusion abnormal sensory perceptions, visual or auditory distortions hypergraphia (excessive writing) religious or moral preoccupation Left Temporal Lobe Problems A common left temporal lobe problem is aggressiveness, which can be expressed either externally toward others or internally in negative thoughts or feelings about oneself. Temporal lobe damage or dysfunction can make someone more prone to anger, irritability, or violent thoughts. People with left temporal lobe issues can be more sensitive to slights, even those that are done in jest. This sensitivity can cause serious relational and work problems. Right Temporal Lobe Problems Right temporal lobe problems typically involve issues with social skills, especially with respect to recognizing facial expressions and voice intonations. Either/Both Temporal Lobe Problems Left temporal lobe issues are often linked with externally directed discomfort (such as aggressiveness, anger, irritability), while right temporal lobe problems are usually associated with internal discomfort (anxiousness and fearfulness). It’s common for those with temporal lobe issues to have illusions, such as: Perceiving size or shape changes of objects Seeing shadows or bugs out of the corner of the eyes Hearing bees buzzing or static from a radio that isn’t there Smelling odors, odd tastes in the mouth Feeling bugs crawling on the skin or other skin sensations Unexplained headaches and stomachaches are also common temporal lobe problems. Many people who experience sudden feelings of anxiousness, nervousness, or panic may develop fears or phobias. Protect Your Brain Temporal lobe issues can happen without us even knowing it. Many of the above issues are considered psychological when they may be biological. The temporal lobes sit in a vulnerable area of the skull in the temporal fossa (or cavity). The front wall of the cavity has a bony ridge. The front part of the temporal lobes can be damaged if it impacts against this hard surface. Since the temporal lobes are housed in a cavity surrounded by bone on five sides (front, back, right side, left side, and underside) they can be damaged by a blow to the head from almost any angle. Temporal lobe problems can come from many different sources, including head injuries, genetics, and toxic or infectious exposure. The temporal lobes, prefrontal cortex, and anterior cingulate gyrus are the parts of the brain most vulnerable to damage by virtue of their placement within the skull. They’re also the most heavily involved in thinking and behavior. Memory, Identity and Personality Memories give us both our greatest joys and our deepest sorrows. Memories can influence everything we do. Essential components of memory are integrated and stored in the temporal lobes. The most precious treasures we have in life are the images and memories we store in our brains. The sum of these stored experiences can contribute to our sense of personal identity and connectedness to those around us. In many ways, our experiences make us who we are. As the executive control center of the entire body – and the supervisor of every thought, mood, memory, and action – your brain makes you you. That’s why, regardless of whether you’re right- or left-brained, you must do everything you can to take care of your brain. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Walsh, V. (2000). Hemispheric asymmetries: A brain in two minds. Current Biology, 10(12), R460–R462. https://doi.org/10.1016/S0960-9822(00)00533-9 2. Uddin, L. Q. (2020). Stability and plasticity of functional brain networks after hemispherectomy: Implications for consciousness research. Quantitative Imaging in Medicine and Surgery, 10(6), 1408–1412. https://doi.org/10.21037/qims-20-554 3. Penfield, W. (1959). The interpretive cortex: The stream of consciousness in the human brain can be electrically reactivated. Science, 129(3365), 1719–1725. https://doi.org/10.1126/science.129.3365.1719
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Here Are Some of the Best Ways to Find Emotional Healing
At some point in life, we all get dealt an emotional blow. Maybe it’s a job loss or health crisis, a breakup or divorce, the loss of a loved one, or a major disappointment. When emotional pain strikes, it’s vital to our well-being to take a step back and allow room for emotional healing. Yet emotional healing only can happen if we have the proper tools, support, time, and willingness to deal with the pain and move through the hurt to the other side. If we try to avoid feeling the pain, or had to hide our emotional pain as children, it can go unattended. Like dirty clothes stuffed into drawers or under a bed, if we have too many unattended emotional pains, they may start to build up and spill into our lives. We may have pains in our bodies or overreact emotionally in different situations. Also, we may have frequent low mood, anxious feelings, or feel isolated and afraid. Maybe our negative self-talk becomes debilitating, or we engage in compulsive behaviors. Or maybe we go from relationship to relationship, trying to outrun it. These challenges and behaviors are an invitation to heal. It’s never too late, but it does take work to gain emotional healing. Here are tips gleaned from research and mental health professionals to help you on your journey to emotional healing. 9 Practical Tips That Can Help You Find Emotional Healing Admit Your Emotional Pain Admitting you’re in emotional pain is the first step in the healing process. This can be difficult, especially if you feel it’s shameful or a sign of weakness to have emotional difficulties. It’s important to remember that vulnerability actually can be a strength. If you can admit it, that means you’ve stopped fighting and/or running from your pain, and you’re willing to move through it. Emotional healing is possible. Seek Support We can’t do emotional healing alone. Get support. When we disclose our emotional pain to someone we trust – whether that’s a mental health professional, spiritual advisor, partner, or friend – it facilitates healing, which can boost our emotional and physical health. One study showed that holding a loved one’s hand when sharing emotional pain can provide healing and comfort. The love, empathy, and caring another person shows us, especially when we’re vulnerable, can help us out of isolation. Take Restorative Time Alone Solitude or downtime is really important to access your own thoughts and feelings, and to heal. This is especially true if you’re processing a painful loss. Make sure your schedule isn’t too full. Do something that doesn’t require too much mental activity. Garden Go for a walk Fold some laundry Enjoy a cup of tea Bake Meditate Take time to be alone Research shows solitude is important for coping, emotional release, and self-renewal. Write It Down If you’re processing painful emotions, remember what may be difficult to express out loud can be given voice through writing. Keep a journal. Take time to write in it every day. You can start with just 10 minutes. The beneficial effects of writing as a means for emotional healing are well documented. Expect Less Emotional healing requires time and space. You’ll likely be more limited in what you can do. Schedule less, don’t take on big challenges, and don’t overextend yourself. This isn’t a time to push yourself. Give yourself a pass if you make mistakes or have to say no. Prioritize Your Health Emotional and physical wellness are closely knit together. Practice these healthy habits: Do your best to get restful sleep Nourish your body with brain healthy food Take nutritional supplements as needed Get regular exercise Go to the doctor and get your blood work done Get a massage or try acupuncture Practice meditation or yoga Make it a priority to take good care of your health. Combat Negative Thoughts You can aid your emotional healing by improving the way you talk to yourself. Correcting your negative thinking can help reduce your internal stress. Whenever a negative thought pops into your head, combat it with these 4 questions: Is it true? Can I absolutely know that it’s 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 Discover New Things As you start to heal, explore new hobbies and interests. Novelty is good for your brain health and well-being. Take a hike on a new trail Go to the museum Try a new recipe Learn to play an instrument Try playing pickleball Take a dance class While emotional pain is often about loss; emotional healing can be about new beginnings. Help Others and Find Gratitude Helping others is a wonderful way to boost your own emotional well-being. This is a known truth. Also, when we see the challenges others are facing, it helps us to feel more gratitude. Look for reasons to be grateful. Gratitude is the song of emotional health. Remember that it takes courage to face difficult emotions. Be patient. It won’t last forever. You will come out wiser, stronger, and more resilient on the other side. 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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5 Reasons Why You Should Know Your Brain Type
Did you know that there are 16 different Brain Types? Which one are you? Maybe you’ve taken an online personality quiz in the past. Though such tests can occasionally offer helpful information, most fail to consider an individual’s health habits and personal history. In many cases, they also fail to include improvement strategies. Another problem with online tests is that they typically aren’t backed by science. Worse still, they frequently place people into rigid categories that can discourage, confuse or even stigmatize the test taker. With so many poorly-designed tests flooding cyberspace, we’re proud to present the Brain Health Assessment (BHA), a science-backed, paradigm-shattering brain test. This one-of-a-kind online test: Was developed by Daniel G. Amen, MD, a double board-certified psychiatrist who has been practicing for over 40 years. Is powered by the world’s largest database of functional brain scans – 160,000 and growing. Incorporates extensive research – Amen Clinics has published over 70 clinical studies on brain health. Is based on the combined clinical experience of a team of Amen-trained doctors who have worked with patients from 120 countries. Backed by decades of research, the results of the BHA will give you a personalized report that measures your overall health and includes recommendations for improvement based on your Brain Type. Benefits of Knowing Your Brain Type Just as identifying your abilities, interests, and skills can help you become a more well-rounded, successful person, knowing your Brain Type can help you better understand who you are and why you do what you do. These insights can potentially impact your future career and relationships in significant ways, by: 1. Reducing Stigma- There are plenty of judgments out there about how people should think, act, behave, and perform. Knowing your specific Brain Type can help reduce the stigma of labels or conditions others have assigned to you. Break free from the shame of a struggling brain. 2. Increasing Knowledge- Knowing your Brain Type can provide you with invaluable information. Taking the BHA can help identify your brain’s potential risk factors. The sooner you’re aware of specific challenges, the sooner you can begin to address them with natural treatments. 3. Setting Goals- In addition to learning your Brain Type, you’ll also receive a Brain Fit Score. Since even the healthiest brains can be improved with targeted treatments – including diet, exercise and lifestyle interventions – you’ll receive a plan for how to set and achieve personal fitness goals. 4. Providing Nutritional Support- Taking the BHA can help you cut through the confusing world of supplements to discover what you should be taking for optimal physical and mental wellness. Included with your Brain Fit Score is a recommended supplement regimen customized for your specific Brain Type. 5. Making It Fun- People take personality quizzes all the time, but with those tests, they’re only getting a partial picture. Learning more about how you’re wired, and how you can use that knowledge to improve yourself in the future, can be exhilarating. Since habits, skills and personality traits originate in the brain, learning your Brain Type can be the key to unlocking your potential. With the BHA, you’ll get an accurate picture of your brain, a doctor-recommended supplement plan, and a personalized roadmap for healing. Take the Brain Health Assessment to Know Your Brain Type The Brain Health Assessment (BHA) is absolutely FREE and only takes about 5 to 7 minutes to complete. Here are 4 simple steps to taking the BHA: Take the Brain Health Assessment Here Discover your Brain Type & Brain Fit Score Get a personalized supplement, nutrition, and fitness plan Optimize your brain and take back your health! This is the ONLY online assessment that provides accurate, real-time, lifestyle and supplement recommendations to improve your brain health. Discover the tool that has helped millions of people increase their energy, sharpen their focus, and optimize their brains. You can know your Brain Type in just a few minutes, so start now. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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9 Health Benefits of Running & How to Start
We were built to run. Researchers believe that the shape of our bodies evolved to make us extraordinary endurance runners, which helped us to both chase prey to exhaustion and evade predators. Also, our tendency to sweat helps our bodies dissipate heat. Our spring-like Achilles’ tendons and strong leg joints support balance and long-distance running. This natural movement rewards us with a treasure trove of health benefits and longevity. And it doesn’t require much time. Running as little as 5-10 minutes a day at slow speeds is associated with markedly reduced risks of death from all causes – and could add an extra three years to your life! What’s more, running is both free and accessible. You can do it pretty much anywhere at any time. All you need is a supportive pair of running shoes. 9 Health Benefits of Running Here are 9 benefits that may very well inspire even the most reluctant runner to give it a try. 1. Sleep Restorative sleep is critical for healthy brain function, immune response, mood, weight, hormonal balance, blood sugar, athletic performance, and more. Aerobic exercise, such as running, helps you fall asleep more quickly and improves sleep quality. And, counter to what’s believed about evening exercise interrupting sleep, with the exception of hard intervals within an hour of bedtime, research shows that a nighttime run will also help your sleep. 2. Healthy Weight Whether you run lighting fast or slow as a turtle, running burns a lot of calories because you continuously move your entire body weight. It’s estimated that you burn 100 calories per mile of running, which makes running one of the top calorie-burning activities you can do. The National Weight Control Registry has tracked a group of people who have lost an average of 66 pounds and kept it off for more than 5 years. What do nearly all of them have in common? They exercise regularly. Consistent running will make weight management easier. 3. Healthy Knees and Back On average, sedentary, out-of-shape adults suffer more from knee and back problems, than runners do. In one study tracking a group of first-time marathon runners, novice runners actually saw sustained improvement in the bone marrow and cartilage of their knees for at least six months after the race! In a 2020 report, longtime runners had less age-related decline in their lumbar intervertebral disc height than non-runners. That said, health experts suggest that runners maintain a healthy weight and build core strength in order to minimize any running-related knee or back problems. 4. Immune Function While extreme exercise may put you at greater risk for getting sick, consistent moderate amounts of aerobic exercise improves immune function and reduces the likelihood of getting sick. 5. Cognitive Function Running may help protect against cognitive decline as it increases heart rate and blood flow. Plenty of oxygen-rich blood flowing to your brain supports optimal cognitive function. Running also stimulates the release of brain-derived neurotrophic factor (BDNF). BDNF supports the survival of existing neurons, and the growth and differentiation of new neurons and synapses. High fitness is associated with greater brain volume, including gray matter. 6. Cellular Function and Health A 2016 study of 1.44 million American and European adults showed that high-fitness exercisers had a lower risk of developing uncontrolled growth of abnormal cells than non-exercisers. 7. Mood Boost and Stress Relief Running makes us feel good. Research has found that aerobic exercise effectively alleviates low mood and stress. You’ve probably heard of “runner’s high.” That occurs when running releases endocannabinoids in the bloodstream, producing a feeling of well-being and calm. 8. Healthy Blood Sugar Medical professionals have long known that exercise helps to stabilize blood sugar levels in the body. A study focusing on 19,000 adults for more than 6 years comparing blood sugar levels in runners vs. non-runners found that runners were 72 percent less likely to develop blood sugar issues. 9. Healthy Blood Pressure Running and other types of moderate exercise is a proven, non-drug-related way to support healthy blood pressure levels in the body. And while any type of running is good, higher interval training delivers the most healthy blood pressure bang for your buck! How to Start Running as a Beginner If you’re over 40, have a BMI of 35 or higher, or a family history of heart health issues, talk to your doctor before you start running. Running isn’t easy. It’s important to make it habit by choosing a place you like (e.g., a beach, trail, or park) and a time that works for you and commit to showing up. Fitness experts suggest following these tips: Begin with Walking. To start, especially if you’ve been sedentary, be gentle and go slow. Start with a 30-minute walk, 3-5 days a week. Add Running. After a few weeks, add in periods of running to your walk. You might start with as little as a few minutes of running followed by several minutes of walking and then repeating it. Gradually lengthen the time you run. Add Speed and Mileage Last. Continue to ramp up until you’re running a full 30 minutes several days a week. Once you master the time, then consider increasing your mileage and/or speed. Remember to reward yourself after you run, have fun, and enjoy all those wonderful health benefits! 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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How to Set Boundaries in Relationships & Avoid the People Pleasing Trap
Setting boundaries with the people we love is powerful. It’s also difficult. Yet, this necessary act is ultimately what allows for healthy, loving relationships. What Are Boundaries? Quite simply, they’re the limits and needs we define for ourselves and express within relationships to feel safe, healthy, and comfortable. Setting a personal boundary might be declining a request from a loved one, carving out two hours for yourself on a weekend away from your family, or asking for what you need from a partner. It’s a fundamental form of self-care and a critical component of healthy relationships. A person with healthy boundaries can say “no” to a friend, mate, or family member when they need to, but they’re also comfortable opening themselves up to intimacy and close relationships. Yet, many people-pleasers fear how a loved one might respond, and that can make boundary setting a challenge. Dr. Daniel Amen suggests answering these 5 questions to determine if you need to improve your personal boundaries with your friends and family: Are you the go-to person for everyone’s problems? Do some people treat you like a doormat? Do you often say “yes” when “no” is what you really want to say? Do others take advantage of you? Do you feel somehow obligated to help certain people, even when the support isn’t reciprocated? If any of these resonated with you, there’s a good chance you need to hone your boundary setting skills. Understanding Boundaries There are many different types of boundaries, and they’re important to know if you want to get better at expressing them. The most common are emotional/mental (feelings), physical (non-sexual touch like shaking hands, hugging), sexual, intellectual (thoughts/beliefs), material/financial, and time. Communicating and respecting each other’s boundaries makes for strong relationships. As complex human beings, we may exhibit more rigid boundaries with certain people, healthy boundaries with others, and weak or no boundaries in certain situations. Weak boundaries (called “porous” by mental health professionals) can cause a lot of stress, hurt our self-esteem, and negatively impact our mental and physical health, according to research. Porous boundaries may present as oversharing personal information with certain friends, struggling to say “no” to requests from loved ones, or getting too involved with the problems of certain friends or family members. People pleasers often have porous boundaries. They may be overly dependent on the opinions of others, accept disrespect or abuse, or fear rejection if they don’t comply with others. Of course, having rigid boundaries is the other side of the coin. These boundaries can lack communication and expression of needs and limits. They make love, respect, and intimacy more difficult. The best scenario for healthy relationships is cultivating healthy boundary setting. How to Set Boundaries with Friends and Family The big key for regular and healthy boundary setting with the people we love most is communication. If you don’t have solid communication in a relationship, setting a boundary will likely be hard. However, if you have open communication, setting boundaries will go more smoothly and be less stressful. Prepare Before you communicate anything, take time to listen and be still with your feelings. Anger usually indicates a boundary has been crossed. Check your motives. You don’t want to communicate a boundary with the hidden motive of trying to punish or control. Identify what boundary needs to be set. Be prepared to clearly explain what you mean and talk about what exactly the boundary entails. If you have troubles understanding or expressing your needs and limits, consider talking to a therapist to serve as a coach. This is especially helpful if you have strong people pleasing tendencies. Be Kind and Keep It Simple Even if you’re angry, be calm and kind when setting your boundary. Don’t overexplain it; keep it simple. Remember, “No” is a complete sentence. Be Open and Listen Once you’ve communicated your limits, allow your friend, spouse, or family member to have their reaction. Be patient with any questions they may have. Don’t react to their potentially negative response. Listen and stay open, but don’t abandon your needs. Be willing to negotiate. Pause If Heated If the communication becomes heated or isn’t fully resolved, take a break and come back to it later when you’re both calm. In the meantime, talk it over with a friend or therapist. Follow Through Remember that sometimes our loved ones have trouble adjusting to accommodate our boundaries. If they cross the boundary you set, gently restate it. It will let them know you’re serious. Final Thought Remember that you’re setting boundaries with your friends and family because you love them and want to grow closer to them. You won’t do it perfectly, and that’s okay. Your boundary setting skills will improve over time. People pleasers may feel guilty or selfish at first. That’s a sign that you’re doing the right thing! Enjoy the well-being that comes from boundary setting. 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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Did You Know Physical Touch is Vital to Your Well-being?
We all need physical touch. Physical contact with others can provide feelings of acceptance and pleasure. On an innate level, physical touch reassures us that we’re not alone in the world. Though some people aren’t the “touchy” type, we all need physical contact to survive and thrive. This is true from the moment we’re born and all throughout our life. Sadly, many Western cultures, especially the U.S., may be touch-deprived. This problem has been compounded during the coronavirus pandemic, since many people haven’t had regular contact with others in their family or circle of friends. Being shut off from others has caused many to feel isolated, lonely, and in low spirits. Applications like Zoom and FaceTime allow people to see each other when conversing from remote locations. This has been a lifesaver for many during the darkest days of the coronavirus lockdown in 2020. Though they’ve helped people communicate across great distances, these programs still can’t replace an in-person handshake, pat on the back, or hug. But other technology is attempting to solve this problem. Some products on the market allow two people to hug remotely with a haptic hug vest or HugShirt. The vest/shirt connects wirelessly to an app on a smart phone and employs a series of haptic motors in the upper body and arms to create the sensations of a hug. Now little Petey in Peoria can hug his grandmother in Bocca Raton. But while this technology simulates physical touch, is it as good as the real thing? The Science of Touch Research has suggested that physical touch is crucial to human bonding, communication, compassion, and overall health. One fascinating study involved two strangers hidden from each other by a barrier, with one extending their arm through the barrier and the other coached to express an emotion when touching their arm. The person receiving the physical touch had to interpret the emotion being expressed by the person giving the tactile sensation. The receivers guessed compassion right nearly 60% of the time and guessed fear, gratitude, and love correct nearly 50% of the time. Amusingly (or perhaps not), when a woman tried to communicate anger to a man through her touch, he failed to guess anger every time. Conversely, when a man tried to communicate compassion to a woman, she failed to identify the signal. Though substantially subjective, this study did objectively suggest that physical touch is important for conveying basic human emotions. Physical touch is vital from birth and throughout one’s life. Lack of adequate touch can cause some infants to develop a condition known as failure to thrive, which can lead to feeding problems, gastrointestinal issues (GI), as well as liver, renal, and adrenal conditions even into adulthood. Thanks to continuing research, we know that physical touch can be linked to feelings of compassion, cooperation, reward, and trust. Touch may have a positive physiological impact by lowering blood pressure and reducing cardiovascular stress. It also may help release the hormone oxytocin. What is Oxytocin? Sometimes referred to as the “cuddle hormone,” oxytocin is a hormone produced in the hypothalamus. There are receptors (biosensors) for oxytocin widely distributed on cells throughout the brain and other organs, making it a brain neurotransmitter as well as a hormone. As a neurotransmitter, oxytocin promotes a sense of well-being, relaxation, and bonding. It may be best known for its involvement in childbirth and breastfeeding to strengthen the bonds between mother and baby. Recently, oxytocin has become known as “the love hormone” as it brings forth feelings of trust, security, connection, calmness, and contentment. Researchers found that couples in the early stages of a relationship had higher levels of oxytocin compared to single people. Oxytocin is thought to promote “pro-social” behaviors. When you care for others and feel cared for, your brain tends to release oxytocin, which can counteract many of the negative effects of stress and low mood. Also, acts of kindness can activate the brain’s pleasure centers and trigger the release of feel-good hormones like oxytocin to help boost your mood. Oxytocin also has receptors in nerve pathways associated with the GI tract. It’s involved in regulating GI motility and opposing intestinal inflammation. It’s also thought to reduce stress and anxiousness while promoting relaxation and psychological well-being. Oxytocin also has receptors in muscle, bone, and fat tissues, and is likely involved in regulating body composition, including muscle and bone renewal and the balancing of fat, bone, and muscle mass. It may even regulate the conversion of fat into energy. Oxytocin even regulates food intake, helping to curb tendencies to excessive eating. Since oxytocin has so many social, emotional, mental, and physical benefits, here are just a few ways to make sure you’re getting enough physical touch every day… 5 Ways to Boost Emotional Well-being & Oxytocin with Physical Touch 1. Physical Closeness If you’re in a relationship, try activities that are geared toward physical closeness. This may include doing a physical activity like paddleboats, riding a Ferris wheel, or even watching a movie together. Sharing an activity can create closeness and encourage physical touch. 2. Learn to Self-Hug If you’re single and need a hug, the DIY method works just fine. A therapeutic self-hugging technique called havening uses touch to create calming brainwaves. This therapy can help promote relaxation and a sense of well-being. 3. Pet Your Pet Snuggling with your furry, 4-legged companions can produce many of the same benefits as hugging your 2-legged friends. If you can’t wrap your arms around your human loved ones, reach for your dog or cat. Spending time with your pet has been shown to promote calmness by increasing levels of oxytocin and decreasing production of the stress hormone cortisol. Owning a pet that needs to be walked means you’ll get outside for fresh air and sunshine, which can lower your blood pressure, reduce your stress, and perhaps even help you lose weight. 4. Get a Massage Getting a massage can do more than just improve your physical function. Clinical studies indicate that massages are beneficial for improving mood and coping with stress. Massages can lower the stress hormone cortisol while increasing dopamine and serotonin activity. The physical touch from a massage will also help release oxytocin in your body. 5. Stay Playful This might be a challenge for those who are more on the reserved end of the spectrum, but always try to remain playful. If you’re joking around with someone, give them a gentle slug on the shoulder. Give a fist bump for a job well done, or when you greet or say goodbye to someone. Physical gestures, no matter how subtle, can go a long way to showing your friendship and affection for others. Get in Touch with Touch Giving and receiving appropriate physical touch every day can provide emotional and mental balance in life. Increasing your brain’s oxytocin release – by giving or receiving a pat on the back, a loving caress, or petting your cat or dog – is incredibly important to your overall health and well-being. Though it’s best not to force it, take the opportunity to hug or make physical contact with those closest to you or who are open to it (while observing current distancing guidelines). Remember, physical touch releases mood-boosting hormones like oxytocin in both you and the other person (or pet). This makes physical touch a win/win activity. Apply these tips and share them with others to continue spreading happiness. You deserve a big hug! 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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Meditation for Beginners: How to Easily Meditate for Stress on Your Own
When a popular home improvement store has the tagline, “How doers get more done,” it’s clear our culture values doing. But how well is all that “doing” working for us? It may be making us stressed. According to The American Institute of Stress, the latest statistics show (pre-pandemic) that 77% of us experience stress that affects our physical health, 73% of us have stress that impacts our mental health, and nearly half of us have trouble sleeping due to stress. It’s time to place more value on being. That’s where meditation comes in. Although it’s been around for thousands of years as a spiritual exercise, today, people are learning how to meditate specifically for stress relief. A National Institutes of Health survey reported that since 2012 the number of people practicing meditation has tripled! Meditation and Stress While some stress is good and normal, prolonged stress isn’t. In a state of extreme stress, our sympathetic nervous system releases stress hormones so that we’re ready for a “fight or flight” response. This can happen when we overdo it. Yet, we also have the parasympathetic nervous system, which is responsible for maintaining homeostasis. It helps us recover from a stressed state. It’s the “being” to our “doing.” Medical studies have shown that individuals who practice meditation daily have lower blood levels of these stress hormones, which indicates the activation of the parasympathetic nervous system. Evidence also suggests that meditation may help support healthy blood pressure levels, as well as gut health. It can also promote calm, elevate low mood, and even help with sleeplessness. Some emerging studies indicate that meditation is good for the brain as well, helping to protect it from aging and to process information and emotions better. Meditation Techniques for Beginners So why isn’t everyone meditating? Being still requires a certain level of discipline. With endless distractions, too many of us will find anything to do besides be with our inner lives. That said, there are ways to ease your way into meditation. All you need is a genuine willingness to try. There are many different types of meditation – some of the most popular include mindfulness meditation, mantra meditation, guided meditation, walking meditation, yoga, tai chi, and chi gong. Here are a few easy meditations for beginners. Breathing Meditation From Dr. Andrew Weil, this 4-7-8 breathing meditation can be done at any time of the day or night. It’s both energizing and calming. And it’s super simple. Sit comfortably. Move the tip of your tongue against the ridge of tissue just behind your upper front teeth and keep it there. You will be exhaling through your mouth around your tongue. Exhale completely through your mouth, making a whoosh sound. Close your mouth and inhale quietly through your nose to a mental count of four. Hold your breath for a count of seven. Exhale completely through your mouth, making a whoosh sound to a count of eight. This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths. Always inhale quietly through your nose and exhale audibly through your mouth. Sit quietly for a few minutes once you finish, taking note of the changes in your body. Let your mind go wherever it wishes. Mindfulness Meditation Mindfulness as a concept helps us put some “space” between ourselves and our reactions, so that we get freedom from our conditioned responses. Here’s a simple mindfulness meditation. Set aside a designated amount of time, in a quiet place where you won’t be disturbed. Start by focusing on your breathing in and out, the sensations in your body and being fully present in the current moment. Your goal is to pay attention to this present moment without judgment. Your mind will invariably go off on a thought process, out of the moment. When it does this, bring your attention back to the present moment. You will likely do this over and over. There’s no judgment. Keep recognizing when your mind has wandered off and gently bring it back. The work is just to keep practicing it. Results may begin to appear in your daily life, such as being less reactive, slower to be upset. This is good for stress levels! Guided Meditation Guided meditation has become wildly popular in the digital space. Some of the top apps include Headspace, Calm, and Sattva. All you have to do is download an app, select a meditation, and you’re good to go! You can choose a mindfulness meditation or a meditation designed to calm anxiousness and stress. The apps offer meditations with sacred music, soothing sounds, and nature sounds. There are meditations designed to calm you before bed, too. These meditations come in varying lengths. You can start short and move your way up to longer meditations as you’re ready. Using these guided meditations provides structure, variety, and ease. The Value of Being Remember that life is equally about “being” as it is about “doing.” Meditation will help you be more present during the day, and less stressed and concerned with all that you need to do. Stick with it until you find what works for you! 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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Serotonin Foods & Lifestyle Tips to Reduce Stress
Serotonin is a brain neurotransmitter that promotes a positive mood and feelings of calm. Your body produces it naturally, and research has shown that those with low levels of serotonin are more likely to suffer from low mood, fatigue, and brain fog. Some studies suggest that increasing your serotonin intake can help support mood and cognition. Certain foods containing tryptophan may increase levels of the amino acid in your blood. If you’re wondering how to increase your serotonin levels through your diet, there are several foods you can eat that may help improve your mood. In this article, you’ll learn about these foods and discover how to better assist your body’s natural serotonin-producing capabilities through your daily habits. Serotonin Food Sources While there aren’t any foods that contain serotonin itself, increasing your consumption of foods containing its sole precursor, tryptophan, may help increase serotonin levels in your body. It’s important to remember, however, that research is ongoing in this area. The jury is still out on whether these foods directly increase serotonin levels in the brain. Since tryptophan is an amino acid, most of the foods that contain high levels are those that are good sources of protein. Eggs, turkey, salmon, tofu, cheese, and walnuts are the food sources with the highest levels of tryptophan. One small study found that participants fed a diet with tryptophan-enriched cereal improved mental health in middle-aged adults. Improvements in sleep were also noted. Although tryptophan-enriched cereals aren’t commonly sold on the supermarket, these results do demonstrate that there may be a way to improve mental health by eating tryptophan found in foods. However, this study only had 35 subjects, so the results cannot be generalized to claim how this method may affect most people. Another study found that women who consumed walnuts twice a day with a Mediterranean-style diet for 16 weeks experienced reduced levels of nervousness, greater emotional stability, and better energy levels. The participants in this group all had emotional issues and fatigue, however, so like the other small study, these results cannot be assumed to apply to the general population. But they do support the idea that tryptophan from foods can improve mood. Serotonin Supplements Unlike data about foods containing tryptophan, data demonstrating the benefits of supplementing with tryptophan doesn’t seem to be as limited. This is because the form often found in supplements can enter the brain. Supplements such as BrainMD’s Serotonin Mood Support contain 5-HTP, the form of tryptophan shown to improve serotonin levels. This can improve focus, mental sharpness, energy levels, and promote a positive mood. Lifestyle Habits That Help Serotonin Production One thing scientists find over and over again is a positive association between certain lifestyle habits and mood. Getting Some Sun Do you ever notice that you feel more energized and less stressed after going for a walk? Well, it turns out taking a walk to clear your mind and calm your emotions has science behind it. Getting sunshine can help your body synthesize more serotonin. This is because vitamin D is needed to activate the part of the brain that facilitates serotonin production. Exercise Moving your body is another way to naturally boost your mood by increasing serotonin in the body. Also, regular exercise can improve your sleep patterns and help regulate your appetite. All these benefits combined help to facilitate and maintain optimal serotonin levels to keep your brain and mood stable. Reducing Stress Journaling, yoga, meditation, or visualization exercises can help balance your brain and mood as well. Finding healthy ways to cope with stress is key when it comes to mental and emotional health. Calling a friend or family member, gardening, playing a board game, or finding a new hobby that you enjoy are a few other ideas. Creating intentional habits that incorporate joy and positivity into your life can help balance your brain chemicals and keep them that way, too. Lifestyle Habits That Harm Serotonin Production While serotonin levels tend to naturally decline with age, there are some factors in your everyday habits that can make it more difficult for you to maintain optimal levels. Poor Gut Health Much of the serotonin in your body is created in your gut. The science surrounding the gut-brain connection and its effects on serotonin levels is still new. However, what researchers know is that poor gut health caused by things like a diet high in sugar and processed foods can disrupt the microbiome in your gut. This may affect your mood and mental status over time. Eating a balanced diet and gut-nourishing foods like yogurt, bone broth, sauerkraut, and kefir, can help keep your gut in check. Poor Sleep Habits A lack of sleep over a long period may negatively impact your gut and hormones. Since your body is a holistic operating machine (meaning, everything is connected), your levels of serotonin are impacted by poor sleep patterns as well. Aim for 7 to 9 hours of quality sleep each night. Sleep quality is impacted by screen time, so it’s a good idea to put your phone away and turn off the TV at least one hour before you head to bed. Giving your brain time to unwind will help you improve the quality of your sleep. Excessive Alcohol Intake Excessive alcohol intake can cause alterations in the way your brain processes serotonin and even decrease serotonin levels. This may cause withdrawals during a period of alcohol cessation. Some scientists believe that this pattern may be what contributes to alcohol abuse. So, it’s important to consume alcohol in moderation and preferably with a meal. Bottom Line Serotonin is a key component in energy levels, mood, and focus. Its precursor, tryptophan, is found in many foods. Despite the unclear data about serotonin from foods, there are still many things you can do to support your body in creating and maintaining healthy serotonin levels. Activities like exercise, getting outside, and reducing stress can help your body make the right amounts of this essential transmitter. Additionally, you can also take supplements to help increase your serotonin levels. While the science on these supplements is relatively new, there are some promising data supporting their benefits to focus, mood, and energy. It’s always important to check with your healthcare provider before you start taking a new supplement, especially if you’re also taking prescription medications. 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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