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5 Tips to Reduce the Stress of Holiday Travel
As the song says, “There’s no place like home for the holidays.” Although visiting family and friends can be a joyful, memorable experience, the process of traveling can often be a hassle. Since you’ve worked hard all year to take a vacation, don’t let it be ruined from the start by common traveling complications. Top 5 Tips to Reduce the Stress of Holiday Travel Be Flexible Resist the urge to plan every minute of your vacation—maintain realistic expectations about your trip. Your flight could be delayed. It might rain or snow when you planned on doing something outside. Mishaps and meltdowns happen, but they don’t have to ruin your trip. Sometimes the best memories are the ones we didn’t plan. Try to remember that the point of a vacation is to relax and have fun. Remaining flexible will allow you to quickly respond to surprises and enjoy whatever curveball gets thrown your way. Vacation Preparation There’s nothing more stressful than realizing the day before you go on vacation that you still haven’t gotten an oil change, gone to the bank or purchased extra socks. There are many trip checklists available online depending on your type of trip—download one at least one week in advance and check off the items to reduce the stress of preparing for your vacation. Leave on Time Set multiple alarms to ensure that you get up on time. Keep your family or friends on track by telling them that you’re leaving 30 minutes before your actual departure time. Accounting for the inevitable last-minute scramble to get out the door can minimize stress, anxiety, and arguments. Plus, you’ll stay cool and calm when that last-minute delay pops up, actually putting you right on time. Adjust Your Schedule A long-established travel strategy is that if you are traveling east, move your bedtime earlier by 30 minutes per day for a few days prior to your trip and do the opposite if you are traveling west. New research has demonstrated that changing your meals to match the time zone of your destination prior to your trip can help synchronize your internal body clock to help beat jet lag. Get Quality Sleep Rushing to get everything done before your vacation can leave you worn out. Avoid sleep stealers and get plenty of rest the night before your vacation so that you don’t travel tired. Navigating unfamiliar roads or airports will be much more difficult and stressful when you’re sleep-deprived. You may find it helpful to use a supplement containing melatonin when your body is adjusting to an unfamiliar sleep environment or different time zone. BrainMD’s Restful Sleep combines melatonin with four other ingredients to help you fall asleep and stay asleep. If all these tips still aren’t enough to help you fight the stress of holiday travel, there are effective supplements that help you feel calm and support your body’s natural response to stress. Everyday Stress Relief promotes calmness without drowsiness and helps you maintain a positive mood with mental focus, so you don’t let stress ruin your holiday vacation. 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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What Are the Benefits of Drinking Water?
We all know that drinking water regularly is good for the body. But most of us probably don’t realize just how important being properly hydrated is for our health. In fact, every system in the human body counts on water to function. Approximately two-thirds of the adult human body is made of water. And did you know your tissues and organs are mainly made up of water? Your brain is 80% water, your muscles (including your heart) are 75% water, your blood is 83% water, your lungs are 90% water, your skin is 64% water, and even your bones are 30% water! It is important to think of water as a nutrient your body needs. When you’re in need of brain-healthy nutrients, you might also be at a disadvantage, but don’t forget to start with hydration. According to one study, thirsty participants who drank water before performing cognitive tasks reacted faster than people who didn’t drink water beforehand. Here are 6 important reasons why you should stay hydrated and the benefits of drinking water for your health. 6 Amazing Health Benefits of Drinking Water 1. Brain Function & Connectivity Since your brain is mostly water, drinking it helps you in a number of ways, including: Improving concentration and cognition Helping to balance your mood and emotions Maintaining memory function Increasing blood flow and oxygen to your brain Preventing and relieving headaches Reducing stress 2. Weight Loss Drinking water helps you lose weight by acting as an effective appetite suppressant so you will feel fuller and eat less – all with zero calories! Drinking plenty of water also prevents fluid retention, because your body won't try to retain water if it's getting enough. Managing your cravings could be as simple as drinking more water. Additionally, multiple research studies have demonstrated that drinking a large, cool glass of water will increase your metabolism by 24-30% for up to 90 minutes. 3. Detoxify Your body fluids transport waste products in and out of your cells, while your kidneys and liver flush those waste products and other toxins out of your body. However, this process can only work properly and efficiently if you are well hydrated. When you are not drinking enough water, you are at an increased risk of developing kidney stones and experiencing urinary tract infections. 4. Maintain Regularity in Digestion Sufficient hydration keeps things flowing along your gastrointestinal tract10 Things About Probiotics For Gut and Brain Health and helps prevent constipation. Water helps dissolve waste particles and passes them smoothly through your digestive tract. If you're dehydrated, your body pulls water from your stools to maintain hydration, leaving your colon dry and making it more difficult to pass waste. 5. Healthy Muscles & Recovery Being adequately hydrated is very important when exercising. Drinking water helps prevent muscle cramping and lubricates the joints in your body. Additionally, drinking water can actually make your muscles stronger. Water carries oxygen to the cells of your body, including those of your muscles. Being well hydrated enables your muscles to work longer and harder before they feel tired, and this will help you build muscle. 6. Youthful Skin Your skin contains lots of water and functions as a protective barrier to prevent excess fluid loss. Drinking plenty of water hydrates skin cells and plumps them up, making your face look younger. Water helps to replenish skin tissues, moisturizes your skin, and increases the elasticity of your skin. It also flushes out impurities and improves circulation and blood flow, helping your skin glow. As you can see, proper hydration is critical to health and vitality. It is recommended that you drink at least 84 ounces of water a day. But who really likes to drink plain water all day long? Try BrainMD Health’s Brain Boost on the Go – a convenient way to add nutrients and flavor to your daily hydration.
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The Food and Mood Connection: 7 Foods to Brighten Your Mood!
The Food and Mood Connection You already know that the food you eat each day plays a vital role in your overall health, but did you know that it can affect your mood too? Making healthier choices in your diet will not only help control your waistline, but it can also help lift your mood, and provide a long-lasting boost in energy and focus. Since your brain is always working, it requires the right brain-boosting food with specific vitamins and high-quality nutrients to use as fuel throughout the day. The fuel we choose to eat can greatly affect our mood, energy, and our brain’s overall performance. Our brains produce serotonin, a neurotransmitter that helps calm and soothe us, giving us a more relaxed, cheerful mood. We recommend not only adding the best foods for good moods to your diet, but also incorporating natural supplements like BrainMD’s Serotonin Mood Support. These natural supplements can help ease anxiety, maintain a healthy mood and self-confidence, and can even help sustain deep sleep, a healthy appetite, and social engagement. 7 Foods to Eat for a Brighter Mood Here are seven mood-boosting foods that you should add to your next grocery list: 1. Berries Blueberries, raspberries, and strawberries are all high in vitamin C, which helps cope with cortisol, a hormone that is released during times of stress. 2. Beans Black beans, lentils, and lima beans are all rich in magnesium, a mineral that functions to provide relaxation and calm. 3. Dark Chocolate Chocolate is one of the ultimate comfort foods. The very taste of chocolate can produce a near euphoric state in many people. Brain healthy dark chocolate is full of protein and fiber and supports a positive mood and healthy cognition. 4. Fish Mackerel, salmon, sardines, and trout all have high amounts of omega-3 fatty acids, which can alleviate anxiety. 5. Herbal Teas Many herbal teas, such as chamomile, have calming properties. Black, green, white and red (rooibos) teas are also rich in antioxidants. Drinking a cup of warm tea can relieve stress and lift the spirits. 6. Leafy Greens Kale is loaded with mood-moderating magnesium and raw spinach contains bliss-enhancing nutrients. 7. Whole Fruits Apples, bananas, and oranges are packed with fiber and vitamin C. The sweet tastes and aromatic smells of these fruits can brighten one’s outlook and promote well-being. Foods to Avoid If you struggle with drastic changes in your mood and energy levels often, it can be helpful to avoid certain foods and beverages that can trigger mood swings. Here are some foods and beverages to avoid: Caffeine Alcohol Sugar Breads Pasta Potatoes White Rice As with any changes in diet, it is important to introduce new foods gradually to allow your body to adjust to a new routine and ensure that you do not have any food allergies. You will be amazed at the abundance of energy and the lifted moods these healthful foods will provide. Remember, fuel your brain with these key nutrients and supplements to support stress and mood and you will be feeling your best in no time! For more information about our focus and attention products, and our full catalog of supplements, please visit us at BrainMD.
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How to Cope with Stress: 6 Things You Can Do to Reduce Stress
Are you so overwhelmed with daily responsibilities that you feel you just can't keep up? While many in our society wear the "I'm More Stressed Than You" badge of honor, being overly stressed really isn't something to brag about. In fact, too much stress can be detrimental to your brain and overall health. So, in order to live a more stress-free life each day, you must learn how to cope with stress the right way. 6 Things You Can Do to Reduce Stress Use the following S-T-R-E-S-S acrostic to help reduce the stress in your life. Try these 6 strategies today to help you manage and cope with stress in a more positive way. Each of these strategies has been proven to reduce stress and promote relaxation in stressful situations. S – Social Connections By building and maintaining good, healthy, helpful relationships, you can feel understood and cared for. When you care for and attend to others, it allows you to get outside of yourself and you often find your perceptions are transformed. This leads to discovering new ideas about how to solve your own problems. Furthermore, when you care for others and feel cared for, your brain releases oxytocin, the “bonding” hormone, which can counteract many of the negative effects of stress. Also, never underestimate the power of being around the right people! The health habits of the people you spend time with have a dramatic impact on your own health and habits. So surround yourself with people who are happy, upbeat, and kind. T – Therapy/Meditation At the heart of many types of therapy is learning about ANTs – which stands for Automatic Negative Thoughts—the cynical, gloomy and complaining thoughts that come into your mind automatically. Think of these negative thoughts like ANTs at a picnic that infest your mind and spirit and ruin your day. Learning how to kill the ANTs and develop an internal ANTeater is incredibly effective at reducing the stress and anxiety in your life. Therapy can also help you clear up past traumas that might trigger you and cause more stress in your life. Meditation is a wonderful way to soothe your mind and help you create a state of deep relaxation. Interestingly enough, meditating actually stimulates the brain; increasing blood flow to the areas responsible for attention and forethought, while calming down the areas that perceive pain. And you can receive the positive benefits of meditating in just minutes per day. R – Relaxation Techniques By using relaxation techniques, you will gain better control over the stress and anxiety that is ruining your health and happiness. Deep breathing is one such relaxation technique and a very effective method for overcoming stress; one that can be done anywhere, anytime! When you take shallow breaths, it reduces the amount of oxygen that reaches your brain cells, reducing overall brain function. As you inhale, let your belly expand. When you exhale, pull your belly in to push the air out of your lungs. This allows you to expel more air, which in turn, encourages you to inhale more deeply. So we challenge you to try taking deep breaths and let your mind and body start to relax. E – Exercise Exercise will help you manage stress by immediately lowering stress hormones and helping you become more resistant to stress over time. Raising your heart rate through exercise also makes you better handle stress because it raises beta-endorphins, the brain’s own natural morphine! Consistent exercise will prepare you for the obstacles you may face like being in stressful situations. Exercise also helps you maintain a strong mind and body can help equip you to handle possible crises in your future. S – Sleep Sleep deprivation is hazardous to your health! Skimping on sleep can affect your health in more ways than you might imagine and definitely makes you more susceptible to stress. If you aren’t getting the recommended 7 to 9 hours of sleep each night, you’re setting yourself up for a host of physical and mental issues. When you fall behind on sleep, blood flow to your brain decreases and you are much more likely to make poor decisions. Be sure that your sleep hygiene is sound by turning off electronics at least one hour before bedtime, avoid caffeine, sugar, and alcohol later in the day, avoid naps, keep your bedroom dark and cool, and avoid exercising vigorously late in the evening. S – Supplement Natural relaxation substances can be incredibly effective in reducing stress. Drink some spearmint or chamomile teas. Put dried lavender in a vase near your bed. Use calming essential oil aromas such as clary sage, bergamot, or ylang-ylang. Or try BrainMD's Everyday Stress Relief, which helps replenish your brain and body’s nutrients that can be depleted during times of increased stress. It 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. 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. “This is what I take when I’m stressed,” says Dr. Daniel Amen. “And it works.” You have a choice about how you respond to the stress in your life!
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4 of the Best Ways to Improve Stress and Mood
We all experience stress. (True) All stress is bad. (False) Contrary to popular belief, not all stress is bad. A little bit of stress is actually good because it can motivate you to meet your goals. Low level stress can also help you with resilience, problem solving and adapting to everyday challenges. Stress becomes a problem when it’s intense, recurring, or remains unresolved over a sustained period. At that point, stress takes a toll and can become harmful to your health. Too much stress can: Produce fear, anxiousness, worry, irrational excitement, and avoidance Decrease your overall brain function Create hormone imbalances Cause inappropriate eating, which can result in weight gain Make you more vulnerable to physical illness Unfortunately, when people have too much stress in their life, they often turn to unhealthy ways of dealing with it; such as using alcohol, illicit drugs, or food to feel better. However, these choices can end up doing more harm than good in the long-term. Stress and Mood Often, there’s a correlation between being stressed out and experiencing anxious thoughts or bouts of low mood. Many times stress doesn’t just negatively affect your mood, though that can become the most visible side effect. Stress also can adversely impact the way your brain and body work, so it’s important to try to manage your stress. If you find yourself having negative or anxious thoughts or notice that your stress levels have gotten out of hand, we offer a range of powerful supplements to improve stress and mood. These stress-fighting supplements have been formulated with the highest-quality nutrients and ingredients to help you feel calm, content, and able to manage stress or mental strain. Everyday Stress Relief To stay healthy in today’s fast-paced world, you need to be resilient to stress. Everyday Stress Relief helps replenish your brain and body’s nutrients that can be depleted during times of increased stress.* It 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 mineral important for calm, balanced and mentally focused demeanor.* It also counters irritability and anxiousness.* 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 reduces tension and promotes rest without diminishing alertness.* 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.* GABA Calming Support GABA Calming Support is a unique combination of clinically proven ingredients that can help you cope with restlessness, irritability and other challenges associated with occasional anxiousness.* It contains ingredients that help your nerve cells respond better to GABA.* This formula can help calm your racing thoughts to help prepare you for sleep; it doesn’t cause drowsiness, so it’s safe to take during the day.* It includes: GABA – gamma-aminobutyric acid (GABA) is the body’s main calming neurotransmitter. By slowing the excessive firing of neurons, it supports the body’s natural mechanisms for quieting the mind and gradually falling asleep.* L-Theanine – working mainly by way of GABA receptors on nerve cells, this unique amino acid can have calming and relaxing effects while preserving mental focus.* Lemon balm (Melissa officinalis) – a member of the mint family that has been used as a medicinal herb for over 2000 years, lemon balm increases GABA activity in the brain as well as the activity of acetylcholine, a major neurotransmitter that promotes mental focus.* Magnesium – sometimes called the relaxation mineral, magnesium plays important roles in mind and body relaxation, the calming of racing thoughts, and in promoting overall sleep quality.* Research suggests that magnesium’s calming effects are enhanced by vitamin B6.* Vitamin B6 – also known as pyridoxine and pyridoxal-5-phosphate, vitamin B6 helps the brain produce the neurotransmitter serotonin, which helps promote relaxation and enhance your mood.* GABA Calming Support can help facilitate the production of calming brain waves, correct stress-causing nutritional deficiencies, and promote relaxation.* NeuroLink Proper neurotransmitter balance is essential for healthy brain function. BrainMD’s NeuroLink supports a diverse array of such key transmitters as adrenaline, noradrenaline, dopamine, serotonin, GABA, and glutamate.* This formula provides an exclusive blend of nutrients that can help you maintain a positive mood, keep your focus, and deal with stressful challenges by helping your transmitters stay in balance.* It includes: L-Tyrosine – an amino acid required to produce the neurotransmitters dopamine, epinephrine, and norepinephrine. Your brain and adrenal glands need tyrosine to promote mental clarity during times of stress.* GABA (Gamma-Aminobutyric Acid) – an amino acid transmitter that regulates the excitability of nerve circuits across the brain, GABA is the brain’s main calming neurotransmitter.* L-Glutamine – an amino acid important for nerve cells to make glutamate, a transmitter present in 80 percent of the brain’s nerve cells, as well as the calming transmitter GABA.* L-Taurine – this amino acid helps stabilize nerve cell energy generation and electrical activity while also protecting against calcium overload.* Taurine promotes healthy blood flow to the brain, is a powerful antioxidant, and is essential for the health of every cell in the body.* 5-HTP (5-Hydroxytryptophan) – a derivative of the amino acid tryptophan, 5-HTP is readily converted to serotonin in the brain. It helps maintain mental and emotional balance, can reduce occasional feelings of anxiousness, supports behavioral self-control, promotes calm and relaxation, and facilitates better quality sleep.* NeuroLink can help balance your brain transmitters so you can think more clearly, feel happier, and experience greater well-being.* Serotonin Mood Support Taking BrainMD’s Serotonin Mood Support can help correct stress-related nutritional deficiencies, promote positive mood, and help curb emotional eating.* It can help you handle the ups and downs of life with more composure.* This formula regulates important brain neurotransmitter systems to positively influence mood.* It includes: 5-HTP (5-Hydroxytryptophan) – besides being readily converted to serotonin, 5-HTP may also increase brain activity of dopamine, which is regulated by serotonin and also associated with positive mood.* Vitamin B6 – vitamin B6 is needed by the enzyme that converts 5-HTP to serotonin. It is essential for the body to utilize proteins, fats and carbs. Methylfolate – methylfolate is the most active form of the folate vitamin, which is crucial for maintaining positive mood.* Methylfolate is pre-activated folate and is better utilized than folic acid, which is a manufactured substance not found in nature. Vitamin B12 as Methyl-cobalamin – the body’s most readily-utilized vitamin B12, not cyano-cobalamin which contains toxic cyanide.* This formula has sufficient methyl-B12, which backs up methylfolate in the brain and other organs, to ensure neurotransmitter balance favorable to healthy mood.* Saffron – the world’s most expensive spice, saffron has a long history of being used to induce happiness and has consistently improved mood, stress, and other mental functions in many clinical trials.* Lifestyle habits such as mind-body relaxation techniques, healthy dietary routines and daily use of Serotonin Mood Support, can help you maintain mental sharpness and an even mood throughout the day.* At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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This is How Probiotics Can Help Support a Healthy Mood
Perhaps you’ve heard of probiotics and have wondered about their health benefits. If you aren’t taking probiotics, here are some essential facts you need to know about these powerful microorganisms. What Are Probiotics? The word probiotic comes from Latin: pro means “support” and biotic means “life.” The World Health Organization defines a probiotic as any living microorganism that has a health benefit when ingested. Likewise, the USDA (U.S. Dept. of Agriculture) defines a probiotic as any “live, nonpathogenic, nontoxic microbial organism which, when administered in adequate amounts, confers a health benefit on the host.” Scientists have discovered that the bacteria living in the human gut, collectively called the “microbiome,” offer a broad spectrum of previously unknown wellness benefits including improved mood and healthy immunity. Good Bugs/Bad Bugs Your body is a highly sophisticated ecosystem that can include well over 1,000 different species of bacteria in your intestinal system. Some are beneficial, and some aren’t. The beneficial gut bacteria help regulate practically everything in your ecosystem – from supporting your digestion to favorably influencing the nervous and immune systems. When you don’t have enough of these friendly bacteria, you can have digestive problems, difficulty managing stress, and irritability or other negative behaviors. To remain in top form, the relationship of good bugs to bad bugs in your microbiome needs to be positively skewed. You are more likely to be healthy and happy when the beneficial microorganisms in your gut outnumber the harmful ones. Growing research suggests that when the balance is tipped the other way, all sorts of physical and mental problems may arise. Beware of Microbiome Imbalance Imbalance of the gut microbiome – too many bad bacteria in the gut – has been linked to a wide range of mental and physical challenges. Keeping your gut in proper balance is essential to your overall health. Experiencing digestive issues is a sure-fire way to know if you have an imbalanced gut. If you’re struggling with any of the following on a consistent basis, you may benefit from a well-formulated probiotic supplement: Gas Irregular bowel movements Bloating Excessively soft stools Unusual burping or excessive fullness after eating Cramping anywhere along your intestinal tract Support Your Gut-Brain Connection Optimizing gut health is a key nutritional component in supporting brain function. Your gut microbiome consists of trillions of bacteria that outnumber the total number of cells in your body. There’s increasing evidence in the literature that alterations in the composition of the gut can induce neurochemical changes in the brain that can significantly impact your mood and ability to regulate stress. One of the best ways to support the gut-brain connection is to take a probiotic supplement. ProBrainBiotics ProBrainBiotics has the identical probiotic strains, at the same daily intake levels, that were put through two double-blind, placebo-controlled clinical trials and found to benefit intestinal function, mood, and coping with stressful experiences. These strains are Lactobacillus helveticus Strain R0052 and Bifidobacterium longum Strain R0175. Lactobacillus helveticus Strain R0052 This strain helps maintain the healthy intestinal structure, intestinal immune function, and makeup of the gut microbiome. It efficiently takes up residence in the intestine after oral intake, supports the tight seal of the gut lining that prevents leakage of intestinal contents into the surrounding tissues, and supports healthy immunity. It also helps keep down bacteria that are less beneficial for gut health. Bifidobacterium longum Strain R0175 Bifidobacteria are mainstays of a well-balanced gut microbiome. They are important contributors to intestinal health by helping to digest complex carbohydrates, and by producing substantial amounts of short-chain fatty acids that have a strong positive influence on the cells that line the intestine. This particular strain of bifidobacterium is very hardy and works particularly well with Lactobacillus helveticus R0052 to promote gut health. Better Together In the first double-blind clinical trial with this special strain combination, healthy adults complaining of occasional stress took either a placebo or the combination of Lactobacillus helveticus Strain R0052 and Bifidobacterium longum Strain R0175 for three weeks. The combination improved gut discomforts related to stress. In the second double-blind trial, the same combination taken at the same daily dose for 30 days improved mood and lowered anxiousness, compared to the placebo. BrainMD’s ProBrainBiotics is the first probiotic supplement proven to benefit both intestinal and brain function. ProBrainBiotics can help with: Mood – promotes healthy mood and coping with anxiousness Gut Health – promotes overall intestinal function Stress – helps cope with stress related abdominal discomfort Immunity – supports healthy immune balance What Others Are Saying About ProBrainBiotics “The ProBrainBiotics have been beneficial to my health, especially seen in how my body responds to stress. My gut would go crazy when I was under lots of stress, but now it responds much better than it did before I began taking ProBrainBiotics.” -Debbie “Been using Dr. Amen’s ProBrainBiotics for several months now and have noticed significant positive results. Knowing that my gut is my ‘second brain’ makes me realize the importance of a probiotic and this one is the best!” -Scott If you take good care of your bacterial guests, they will take care of you. Use ProBrainBiotics along with probiotic rich foods to enrich your daily life! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about gut health supplements and our full list of brain supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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10 Things About Probiotics For Gut and Brain Health
Our gastrointestinal (GI) tract or “gut” houses a diverse population of bacteria (along with some viruses and fungi) that are friendly to us: we give them food and shelter and they help us run our life processes. In ecology, this is called symbiosis – both sides helping each other. At the level of the individual human body, there are numerous symbiotic bacterial communities associated with its various “microecologic” zones. The gut bacterial community is the best understood and is technically called the “gut microbiome.” I’ve been closely following this research since the late 80s, and here are some things you need to know about it: Top 10 Things You Should Know About Probiotics 1. The Gut Microbiome: Diverse, Balanced, Essential for Health The healthy gut (from mouth through to rectum) altogether carries at least 160 out of a possible 1000 different bacterial species. And bacteria are so changeable that the species have subcategories called strains. Each strain has its own genetic profile, its own enzyme profile, and its own environmental preferences such as acid-alkali level, oxygen level, where it attaches, what it feeds on, and so on. Each person has their own individual gut bacteria strain profile, operating in mutual cooperation with their more complicated tissue cells for the body’s greater good. If we take good care of our gut bacteria by taking good care of our whole body, they can have a good balance, with the majority of the strains being positive for our health. If we do bad things to our body, they (like our tissue cells) can be pushed out of balance so that unfavorable strains come to dominate. As the balance worsens, unless we take steps to clean up our act, even the dreaded Candida fungus or parasitic protozoa can increase in numbers and create a major problem. Managing your gut bacterial balance is a little like managing a fast-growing garden. 2. Good Gut Bacteria Sustain Health In Numerous Ways Good gut bacterial balance has a great variety of benefits. Some of these are: Supporting healthy digestion and intestinal motility for bowel regularity. Helping neutralize potentially toxic substances that reach the gut. Generating butyrate, vitamin K and other nutrients that nourish the body. Supporting the structure of the one cell-thick intestinal lining. Maintaining this tight seal helps ensure against “leaky gut,” to keep undigested food molecules and other inappropriate junk from reaching the bloodstream and causing damage to the tissues. Helping program healthy immunity from birth onwards. Positively influencing intestinal antioxidant defenses. Competing against and “crowding out” disease-causing bacteria, fungi or protozoa. 3. Diet Can Help or Hurt the Gut Bacterial Balance The foods that we eat and supplements we take to influence our bacterial friends for good or bad. Junk foods can change the microbial balance in a bad direction. High sugar intake can bias the balance in favor of Candida. In contrast, early human societies discovered they could benefit more from certain foods if they fermented them first. Certain of the bacteria traditionally used in food fermentation is closely related to good bacteria that reside in the gut, and by eating those foods you can bias the balance in favor of these good bacteria. It’s possible to improve your microbiome balance by consuming well-defined fermented foods low in sugar. 4. Dietary Fiber “Prebiotics” Help Sustain Your Gut Bacteria Fiber is the component of food that’s not digestible, usually some form of complex carbohydrate. The favorable gut bacteria love certain fibers. Among the best-proven prebiotics are inulin, fructo-oligosaccharides (FOS), and galacto-oligosaccharides (GOS). Usually, it takes at least several grams a day of a prebiotic to make the difference, so it’s hard to get benefit from prebiotic supplements as capsules or tablets. Powders are best. 5. Lifestyle and Stress Also Affect Gut Balance Our gut bacteria are vulnerable to assault, most notoriously by antibiotics. But the emotional stress, negative lifestyle factors such as smoking or drinking or other addictions, overweight or obesity, and environmental pollutants all take their toll and deplete the friendly gut bacteria. Having any or all of these factors in your life, or simply having a lack of bowel comfort and regularity, are good reasons to take a probiotic supplement. Physical exercise does reliably improve gut balance. 6. Probiotic Supplements Need Clinical Testing To Prove Their Worth The World Health Organization in 2001 defined probiotics as “live microorganisms that, when administered in adequate amounts, confer a health benefit on the host.” In the intervening decades, clinical research on probiotics has exploded. However, most commercially available probiotic supplements aren’t adequately documented for health benefits. Those that aren’t clinically researched may not help at all. As you research probiotic supplements it’s crucial that you ask, “Does this product have clinical trials?” 7. Probiotic Benefits Extend Beyond the Gut To prove its health benefit a probiotic supplement needs to be put through a controlled clinical trial, performed on the very same strains in the very same ratio as present in the supplement, because even good bacteria can compete or interfere with each other. Certain strain combinations have been found to improve immune, intestinal, liver, lung, and skin health, as well as healthy glucose metabolism and healthy inflammatory balance. Science-based probiotic supplements have been found to benefit practically every organ system, including the brain. 8. With Probiotics, Size May Or May Not Matter Currently, many probiotic retailers are telling consumers that the more strains there are in a product, and the higher their counts, the better they’ll work. But more strains and higher counts don’t mean a thing unless the combination has been shown to actually have benefit in at least one well designed clinical trial. In fact, the vast majority of the hundreds of good gut bacteria found in healthy people still can’t be cultured out of the body for commercial application. 9. The Exciting New Field of Psychobiotics The gut bacterial community can communicate with the brain and vice versa. This two-way communication is now called “the gut-brain axis.” There’s good evidence that a healthy balance of gut bacteria can stimulate immune cells in the gut lining, and probably also nerve cells, to convey messages to the brain. In turn, the brain can dispatch regulatory signals that further improve their living environment – symbiosis in practice, “you help me, and I’ll help you.” Some friendly bacteria even can produce neurotransmitters identical to some made in the brain. Scientists’ recognition of the gut-brain axis has led to a “paradigm shift” in brain science, which now gives the gut microbiome central importance in regulating brain functions. This paradigm also ushered in psychobiotics—probiotic strains that have shown brain benefits in clinical trials. 10. Clinical Validation of the First Psychobiotic The earliest solid support for a psychobiotic came from a 2008 double-blind, placebo-controlled clinical trial. It involved 72 volunteers aged 18 to 60 years, documented as suffering from stress, including gut discomfort. In the trial, a specific combination of Lactobacillus helveticus Strain R0052 and Bifidobacterium longum Strain R0175 taken daily for three weeks improved their nausea, vomiting, and abdominal pain compared to the placebo. Then came another double-blind, placebo-controlled clinical trial with this very same probiotic strain combination, published in 2011. A total of 55 volunteers aged 30 to 60 years, reporting stress and anxiety, received the probiotic or a placebo for 30 days. The probiotic improved their mood, anxiousness, anger, and hostility. These two trials with the identical combination of two probiotic strains established their psychobiotic credentials, as they improved both mental and the physical challenges of coping with stress. The BrainMD team used the precise probiotic combination that was validated in these two clinical trials to make a psychobiotic BrainMD supplement, which we named ProBrainBiotics. We used the identical strains, at the identical potencies used in the two double-blind clinical trials, obtained from the same supplier. This is the best-documented probiotic supplement for helping the brain while also helping the gut. As we continue to follow the exciting developments around probiotics for the brain we’ll be sure to keep you posted. Key Scientific References Mayer EA, others. Gut microbes and the brain: a paradigm shift in neuroscience. The Journal of Neuroscience 34:15490 (2014). Diop L, others. Probiotic food supplement reduces stress-induced gastrointestinal symptoms in volunteers: a double-blind, placebo-controlled, randomized trial. Nutrition Research 28:1 (2008). Messaoudi M, others. Assessment of psychotropic properties of a probiotic formulation (Lactobacillus helveticus R0052 and Bifidobacterium longum R0175) in rats and human subjects. British Journal of Nutrition 105:755 (2011). Messaoudi M, others. Beneficial psychological effects of a probiotic formulation (Lactobacillus helveticus R0052 and Bifidobacterium longum R0175) in healthy human volunteers. Gut Microbes 2:256 (2011).
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How to Be Happy Again: 8 Ways to Get Yourself Out of a Rut
Do you often catch yourself wondering how can I be happy again? Imagine your car gets stuck in some mud and can’t move forward. Do you just throw up your hands and let it stay there? Of course not. Yet oftentimes people allow themselves to stay stuck in an emotional rut – being generally static in life and not able to feel happy. Do any of the following statements apply to you? Day to day, I don’t look forward to much My work has become predictable and boring I feel the spark is gone from my relationships I’m getting sick of hearing myself complain about feeling stressed, tired, and unfulfilled I think about change, but I get stuck in procrastination My life feels out of balance I don’t like where I am in life, but I also don’t know what I want either If any of these resonate with you, you are stuck in a rut. Being stuck in a rut is never fun. In addition to causing you to feel dissatisfied with your life circumstances, being in a rut also makes you more prone to depressing and negative thoughts – the two things that will keep you in your rut for even longer. So, if you want your situation to change and are wondering how to be happy again, you must change. 8 Ways to Get Yourself Out of a Rut 1. Assess Your Nutrition And assess it honestly. Have you been drinking enough water? How many brain-healthy foods have you been choosing each day? Are you taking a high-quality probiotic? In other words, make sure you begin by being healthy on the inside. 2. Work Your Body It’s no secret that exercising releases endorphins that make us feel good. And along with that, it gives us a space to sort out what may be bothering us. Now is not the time to look yourself inside and throw a pity party - go jog, swim, cycle, walk, whichever exercise you prefer. As you improve your physical health, your mental health will improve, too. 3. Evaluate Your Supplements It’s well-established that the right supplements can help your body and mind in a variety of ways.* If you have been on the same supplement regimen for a while, or if you’re not taking any supplements at all, and are not feeling emotionally balanced, experiencing a positive mood, and enjoying a tranquil mind and body, it is time to switch things up.* BrainMD's Serotonin Mood Support was created specifically to provide multiple mechanisms to help you brighten your mood, maintain a healthy self-confidence, and fight back negative thoughts.* 4. Shake Up Your Perspective This is how you CAN change your life by changing your mind. The power lies in challenging your old perspective – begin focusing on the positive. See your circumstances as an opportunity for growth, rather than some type of setback. Dolly Parton once said, “Storms make trees take deeper roots.” 5. Set Attainable Goals If you are in an emotional rut, chances are you've been doing things the same way for quite a while. Trying to change everything that you want to change overnight is simply unrealistic. It’s easy to feel overwhelmed by the amount of change required to get out of a rut – that can lead to you staying in it. Success comes much more easily if you set small, manageable, and realistic goals. If you need additional guided help don't be afraid to take an online course, one that helps you develop better habits and track your progress. 6. Practice Gratitude Did you know that practicing gratitude causes real changes in your brain that enhance brain function and make you feel better? If you want your brain to work better, practice being grateful for the good things in your life. Writing down your grateful thoughts makes the practice even more powerful. Tell people who are important to you that you are grateful for them; it will boost their mood and yours! 7. Find Reasons To Laugh Every. Day. Run through the sprinklers when they seem to have you trapped, listen to a fun podcast on your commute, jump on a trampoline with your kids, watch that new comedy movie you keep hearing about, ask friends to tell you their best jokes. Laughing makes you feel good and benefits your health. 8. Choose Quality Company People are contagious. We need to surround ourselves with people who will have a positive effect on our health and longevity. Community – or your tribe, as we call it – is absolutely necessary. You need people who will push, teach, and guide you. Reach out to your friends and neighbors and seek out people who are a positive influence. Volunteering for a cause you believe in is another good way to find like-minded friends. It also helps you find something to look forward to, something that makes you feel good, and often a positive perspective! Back on Track If you’re looking for natural ways to support your mood, taking supplements that release happiness neurochemicals – like dopamine and serotonin – into your brain is a smart place to start.* Healthy lifestyle habits – such as daily exercise, consuming whole foods, and taking a dietary supplement like Serotonin Mood Support – can work together to sustain the brain’s many vital functions, support a positive mood, promote restful sleep, and more.* At BrainMD, we’re dedicated to providing the highest quality supplements 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.
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Ease Occasional Anxiety & Improve Your Mood with Vitamin D
Looking for a way to ease anxiety and get your happy self back? Did you know that vitamin D may play a big role in helping you to manage your anxiety or depressive thoughts? There are many warning signs or symptoms of vitamin D deficiency in your life or of someone you know, and it's important to understand the importance of getting enough of this crucial vitamin. Vitamin D Basics Vitamin D is best known for building bones. However, this highly-potent vitamin is essential for overall brain and body health. Optimal vitamin D levels can help improve your mood, boost your overall brain function, and generally improve your well-being. Vitamin D may be involved in the healthy regulation of as many as 900 human genes. Vitamin D becomes converted by the liver and kidney into a hormone ("secosteroid") that’s so important to brain function its receptors can be found throughout the brain. 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. Avoid D Deficiency Unfortunately, vitamin D deficiencies are becoming more and more common, in part because we’re spending more time indoors and using more sunscreen when having fun outdoors. One research study found that 70% of all adults and 67% of children, aged 1-11, don’t have adequate levels of vitamin D. Low levels of vitamin D have been associated with low mood, behavioral difficulties in children, and psychological difficulties in adults such as feelings of anxiety. Vitamin D supplementation is consistently linked to a higher quality of life and better well-being as we age. Recommended Daily Vitamin D In the US, the current recommended daily dose of vitamin D is 400 IU. However, most experts agree that this is well below the physiological needs of most individuals. Instead, it’s suggested that all adults take at least 2000 IU of vitamin D daily. We all should get our blood vitamin D levels tested every 4-6 months and, if necessary, increase our daily intake to as much as 5,000 IU per day to ensure we achieve blood levels of at least 40 nanograms per milliliter. Avoid taking vitamin D2 supplements since D2 can interfere with the actions of vitamin D3 which is the body's natural vitamin D. The Vitamin D Challenge Getting necessary amounts of vitamin D can be particularly challenging during the winter season—typically from November to March—when there are fewer hours of sunlight and when the sun itself is less intense. This is particularly true if you live in the northern half of the US. Due to colder temperatures and inclement weather, the tendency for many people is to stay inside where it’s warm and hunker down for the winter. However, failure to get enough vitamin D, as well as exercise, can lead to health problems and other mental and physical difficulties. For individuals who struggle with low mood during the winter, the colder months can produce feelings of melancholy and anxiousness. 5 Ways to Ease Anxiety & Get More Vitamin D In Your Life 1. Alternate Light Source Daily exposure to appropriate levels (even just 10 to 30 minutes a day) of direct sunlight can boost vitamin D3 levels which can help improve your mood and ease anxiety. If you have a hard time getting enough natural light during the winter, consider buying a therapy lamp for your home or work desk. Though many artificial light boxes claim to do the job, make sure to purchase one that’s as close as possible to the natural sunlight spectrum and proven to increase vitamin D levels. 2. Go Somewhere Sunny If getting sufficient levels of UVA (ultraviolet A) rays from the sun proves difficult during the winter months, especially if you live anywhere near the Great White North, consider saving up some money during the summer for a vacation to a sunny destination (the Caribbean, for instance) during the winter. This will make enduring the cold, dark months more bearable. 3. Get Quality Sleep Insufficient and inconsistent sleep can increase irritability, moodiness and poor judgment. To remain at the top of your game, it’s recommended that you get between 7-9 hours of sleep each night. Getting appropriate levels of sunlight during the day, or adequate amounts of vitamin D from foods or supplements can also help maintain your body’s natural production of serotonin. In the evening, the brain naturally converts serotonin into melatonin, our main sleep hormone that improves our chance of getting a good night’s sleep. 4. D-Rich Diet Foods can be an important source of vitamin D. Examples of vitamin D-rich foods are fortified milk, eggs, mushrooms and fish (especially wild salmon, tuna, and mackerel). A 4-ounce portion of salmon can provide over 250% of your daily recommended allowance of vitamin D. Wild salmon contains about 988 IU of vitamin D per serving, while farmed salmon contains 250 IU, on average. 5. Take Sunshine Supplements When it comes to mood, the scientific evidence is clear; the higher your vitamin D levels, the more likely you are to feel happy rather than blue. Interestingly, a 2014 study showed that the positive effect of vitamin D3 on mood was clinically very substantial as compared to other options. Since it promotes healthy mood, vitamin D3, which is often referred to as the sunshine vitamin, can help you get through the doldrums of the winter season. BrainMD’s Vitamin D3 supplement has 5000 IU which is significantly more than the average vitamin D supplement on the market.* That’s because research shows that if we increase our daily intake to 5000 IU per day, it will ensure that we get the right amount of absorption for our bodies in order to feel the benefits long-term.* 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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3 Powerful Supplements to Kick-start Your New Year’s Resolutions
The New Year has finally arrived and now is the time to get serious about your health goals. Regardless of which resolutions you made, protecting your brain should be at the top of the list. Optimizing brain function and performance is absolutely essential for starting off the New Year on the right foot…and for maintaining healthy habits throughout the year. If one of your resolutions is to boost mental performance, getting nutritional support is a must. Using the most rigorous criteria for selecting high-quality nutrients, BrainMD offers a line of brain-directed, clinical strength supplements that can help improve your energy, memory and mood. 3 Powerful Supplements to Kick-start Your Resolutions Brain & Memory Power Boost Did you know that your brain requires at least 20 percent of your body’s total oxygen and blood sugar resources? Brain & Memory Power Boost is exclusively formulated to promote the brain’s versatile, intense energy generation and utilization, and to support the optimal functioning of its almost 200 billion cells. This supplement includes 7 brain boosters clinically proven to promote brain energy levels, support brain connectivity, guard against excessive free radical production, and function synergistically to improve mental performance. Together these brain boosters help power up mental sharpness and cognition, so you can think fast on your feet, retain information and be more productive at work and in life. Focus & Energy It’s not uncommon for people to have periods where they feel tired or unfocused. BrainMD’s Focus & Energy was designed to promote sharpness, improve mental productivity, and prevent fatigue without lowering blood sugar. This supplement features an incredible array of “adaptogens,” potent plant concentrates proven to improve mental performance when under stress. It also contains choline, a vitamin-like nutrient that helps the brain make the key transmitter acetylcholine and works through additional metabolic pathways to promote endurance and overall vigor. If you’re looking for a natural energizer that will help to improve your physical endurance, Focus & Energy is your best option. And, unlike the energy rush you can get from your stimulant of choice (coffee, diet soda, caffeine pills), there’s no dramatic drop in mood and energy with this nutritional supplement. Focus & Energy is safe, natural and non-habit forming. Serotonin Mood Support Our brain produces the naturally soothing neurotransmitter called serotonin. Serotonin plays many important roles in the brain’s biochemistry and is involved in maintaining a healthy mood. Serotonin Mood Support was developed to promote serotonin activity in the brain. This formula includes: Vitamin B6 – Vitamin B6 is fundamental to healthy nerve function. It is an essential co-factor for enzymes that make serotonin and other key transmitters. Methylfolate – The pre-activated and most readily utilized form of the folate vitamin is methylfolate. Methylfolate is paired with methyl-vitamin B12 to help ensure the brain makes sufficient melatonin, the sleep hormone. Saffron – As the world’s most expensive herb, saffron has a long history of being used to promote happiness. Saffron has consistently improved mood in clinical trials. Lifestyle habits such as consuming smart carbohydrates in moderation and taking a dietary supplement like Serotonin Mood Support can work together to elevate mood and promote calm. Staying on track with consistent fitness can be tough, but it doesn’t have to be. To optimize your chances of reaching your New Year’s goals, actively set yourself up for mind-body success. To help you achieve your resolutions, here are 5 helpful tips to optimize your brain and body in the New Year and all year long: 5 Helpful Tips to Optimize Your Brain Health This Year Be Realistic Goal-setting isn’t having a vague idea of something you’d like to obtain at some undetermined point in the future. The time to be intentional is now. Write down your resolutions in a calendar and then review them every day to track your progress. Establishing realistic goals that you can focus on daily will make a significant difference in your outlook on life. Know Your Numbers You can’t change what you don’t measure and having important health numbers at optimal levels is critical to brain function. Since it’s recommended that you get your numbers checked annually, why not do it at the beginning of the year when you’re already committed to achieving new health goals? Be sure to check your: Body mass index (BMI) – as your weight goes up, your brain function can go down. Blood pressure (BP) – as your BP goes up, it can damage blood vessels and negatively affect the functioning of your brain. Other important health numbers that can affect your brain – testosterone level, C-Reactive Protein (CRP), thyroid functioning, vitamin D level, fasting blood sugar, and hemoglobin A1c (HbA1c). Get Adequate Sleep If you were one of the many people who sacrificed quality sleep to keep up with the increased demands of the stressful holiday season, now is the time to reset the clock and get back to a healthy sleep schedule. To ensure that you have the energy you need to fast-track your New Year’s fitness goals, it’s recommended that you get 7-9 hours of sleep each night. Find a Fitness Friend One of the best ways to achieve fitness goals is to exercise with a partner or in a group. Besides making a workout more fun and interactive, having a buddy to keep you accountable on days when you feel like slacking off can be a huge help. Plus, you’ll be less likely to hit the snooze button when your fitness friend is counting on you to join them at the gym or for a morning jog. Reward Yourself When establishing your exercise benchmarks, write down the reward you’ll get once you achieve that goal. Don’t fudge on your goals, but make sure they’re attainable. It’s important to celebrate your wins…they will help keep you motivated. Treat yourself to a sports massage or a movie night. You deserve it. Adopting these brain healthy habits can kick-start your New Year and help you meet, and exceed, your resolutions. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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5 of the Best Ways to Feel Better Fast AND Make It Last
All of us have felt stressed, traumatized, grief-stricken, or hopeless at some point in life. It’s perfectly normal to go through hard times or experience periods when we feel panicked or out of sorts. How we respond to these challenges makes all the difference in how we feel – not just immediately, but in the long run. We all want the pain to stop quickly. Since many things that help in the short-term make us feel worse in the long-term, Dr. Amen wrote the book “Feel Better Fast and Make It Last” to provide simple, healthy habits to aid in the recovery process. The book is an invaluable resource that teaches us how to unlock the brain’s potential to overcome negativity, anger, stress and trauma. Making positive and permanent changes in the brain starts by adjusting the way we think. You can make yourself feel awful almost immediately by dwelling on the worst possible outcome of a situation, spending time with highly toxic people, or maintaining a brain unhealthy lifestyle. You can just as easily make yourself feel better through simple choices like practicing gratitude, surrounding yourself with caring people, and using many other brain healthy habits. Ways to Feel Better Fast: Form Tiny Habits Amen Clinics partnered with Professor BJ Fogg and his sister Linda Fogg-Phillips to help our patients with behavior change. They teach that only three things can change behavior: An epiphany A change in the environment (what and who surrounds you) Taking baby steps You don’t have to wait for an epiphany to change your behavior. You don’t need to have a heart attack or get cancer to get serious about your health. Most people can change their environment (friends, workplace, church) or the people they surround themselves with, and all of us can make small changes that, over time, create amazing results. High motivation helps you do hard things. But if your motivation is medium or even low, you can still change for the better. In fact, the Foggs recommend starting with baby steps, or what they call “Tiny Habits” to feel better fast. These are easy changes that will boost your confidence and sense of accomplishment, and gradually evolve into bigger changes. The Tiny Habits formula is “When I do x (or when x happens), I will do y.” Then when you do y, celebrate to reinforce the new behavior or good feeling. Celebrations can be as simple as treating yourself to a piece of brain healthy chocolate. Remember, daily healthy habits are the key to spectacular, long-term results. To feel better fast AND make it last, implement these 5 Tiny Habits: 5 Tiny Habits to Feel Better About Your Brain & Body Daily Decision Whenever you come to a decision point in your day, ask yourself, “Is the decision I’m about to make good for my brain or bad for it?” If you consistently make decisions that serve your brain’s health, you are well on your way to feeling better fast in a way that will make it last. Envision a Better Life 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 currently are, but as you want to be. Spend at least 20 minutes a day on this refueling, life-changing exercise. You’ll be amazed at the results. Just Breathe Whenever you feel anxious, mad, or tense, take a deep breath, hold it for one or two seconds, then slowly exhale for about five seconds. Then take another deep breath, as deep as you can, hold it for one to two seconds, and again slowly exhale. Do this about 10 times and you will start to feel very relaxed, perhaps even a little sleepy. It sounds so simple, but breathing is essential to life. When you slow down and become more efficient with your breathing, most things seem better. Hand-warming Technique Close your eyes, hold out your hands (palms down), and visualize a campfire in front of you. Focus. Think heat. Hear the fire crackling, smell the aroma of fresh-cut wood burning, and see the sparks floating up into the sky. Now feel the soothing heat as it penetrates the surface of your skin and goes deep to warm your hands. Picture this as you breathe deeply and count slowly to 20. Did you feel an increase in warmth? Did you find you started to hold your hands closer as if there was an actual fire in front of you? Practice this technique a few minutes every day and you’ll find that the relaxation response will come easier and faster each time. Write It Down Writing things down is an invaluable way to stay focused and on track. Recording what you eat is a well-known technique for fast-tracking weight loss. Journaling helps reinforce the habits you want to strengthen until they become second nature. How can journaling do this? The secret is in how you use your journal. If you notice you are struggling with food cravings or gambling, for example, a journal can help you pinpoint where you might have gone off track – if you skipped a meal, were under intense stress, or spent time with unhealthy people. Being able to recognize your vulnerable times allows you to develop strategies to overcome them. Write down your temptations and look for any patterns – time of day, amount of sleep or food, stress level, etc. Your mistakes are your best teachers. Knowing what triggers your good decisions and your poor ones can help you become more self-aware. These are just a handful of the many Tiny Habits found in Dr. Amen’s book, “Feel Better Fast and Make It Last.” Order the book 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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Wellness Weekend Guide: 10 Ways to Reset & Recharge
Do you feel stressed out all the time? Do you have low energy or mood? From time to time, everyone encounters periods of exhaustion. There could be any number of reasons for your physical or emotional slump. Fortunately, there are also plenty of potential solutions to your burnout blues. The Busyness Trap In today’s fast-paced society, everyone is busy. In fact, we’re too busy. On average, Americans work harder and take fewer vacation days than people in many other countries around the world. Taking a vacation can increase your workload, making your return to work even more stressful. Due to this compounding of tasks, coupled with the added hassles and expenses of travel, many people never request time off from work. If taking a vacation isn’t feasible in the foreseeable future, it’s imperative that you get the R&R you need during the weekend. Whether you leave town or just chill out at home, taking the time to recharge your batteries is crucial to staying centered in our hectic world. So, when was the last time you made some time for yourself? If you’re past due for a mind/body reset, here are the top 10 things to consider when planning a Wellness Weekend… 10 Things to Do For A Wellness Weekend Maintain a Healthy Diet Since people tend to consume more calories during the weekend, resist the temptation to stray from your well-established diet. Pack healthy foods for a picnic or plan out healthy places to eat when heading out of town. Always make sure that you have emergency rations handy to fend off a snack attack. Eating the right foods can help you have more energy, a better mood, and more mental sharpness. Listen to Soothing Tunes It’s no surprise that listening to music can increase pleasurable feelings, improve mood, boost energy, raise dopamine levels and help with focus and concentration. Remaining in a relaxed state of mind is easier to accomplish when you have a happy tune running through your head. Listen to brain-enhancing music specifically composed to enhance mood, gratitude, motivation, and inspiration. Get Quality Sleep Good sleep is essential for optimal brain and body health. Sleep helps repair and renew all the cells in the body. It gives the brain a chance to wash away toxins that build up during the day. It’s recommended that you get 7-9 hours of sleep each night. For consistent energy, be sure maintain your regular sleep schedule over the weekend. Keep Pleasure Centers Healthy Deep inside your brain, your pleasure centers respond to several neurotransmitters, particularly dopamine. When dopamine is low, depression and low motivation are much more common – it can be harder to find your sense of joy and lift yourself out of a funk. Increase dopamine naturally by engaging in meaningful and beneficial activities on a regular basis. Do work that you enjoy and take time to have fun with your loved ones. It’s equally important to avoid wearing out your pleasure centers with substance abuse, gambling, video games, and compulsive eating or shopping. Burn Some Calories Physical exercise is perhaps the single most important thing you can do to keep your brain healthy. Exercise can boost blood flow and other positive nutrients to the brain, increase your levels of dopamine and generate new brain cells that can help the brain self-regulate and calm down. Walking can help you clear your mind, decrease anxiety, improve your mood and burn some calories all at the same time. Take a Tech Break Taking a break from emailing, texting, browsing the internet and posting content on social media will help your brain unwind. Rather than sitting around staring at a screen all day, spend some time working on a hobby, participating in a quality conversation with friends and family or enjoying the beauty of nature. Or, find a comfortable chair and pick up that book you’ve been meaning to finish. You might be surprised at how many things you can do, and how much fun you can have while taking a break from your devices. Pamper Yourself Getting a massage can do more than just improve your physical function. Clinical studies indicate that a massage is beneficial for improving mood and coping with stress. Massages can help to reduce the stress hormone cortisol and increase the neurotransmitters dopamine and serotonin. Enjoy the Great Outdoors Engaging in outdoor activities is important for everyone, especially for those who work a desk job. Whether you enjoy hiking, biking, horseback riding or just taking a walk with a friend, being outdoors has an overall positive effect on vitality. While enjoying the great outdoors, you’ll get the added benefit of natural sunlight. Daily exposure to appropriate levels (just 10 to 30 minutes a day) of direct sunlight can boost vitamin D3 levels which can help improve your mood. Preserve Cherished Memories If it’s been a while since you worked on a scrapbook or photo album, the weekend is a perfect time to preserve your memories (especially if the weather isn’t so nice). Also, editing, archiving and watching old family videos can serve the double purpose of providing hours of enjoyment working on a hobby while also reminding you of some of the happier moments in your life. Get Some Nutritional Support Whether you find yourself having negative or anxious thoughts, or if you feel that your stress levels have nearly reached the breaking point, BrainMD offers a range of powerful supplements for mood and stress that can help turn your day around. These brain-directed supplements have been formulated with the highest quality nutrients and ingredients that can help you feel calm, content, and able to manage stress or mental strain. GABA Calming Support In some regions of the brain, lower levels of the neurotransmitter GABA have been linked to mood challenges, difficulties with self-control, and excessive worry. When you’re calm and collected, you’re less inclined to overreact to the inevitable setbacks of life, and far more likely to think clearly and respond appropriately to those challenges. If your chaotic schedule is causing you too much aggravation, frustration, and irritability, take a deep breath and try GABA Calming Support. GABA Calming Support can help stimulate the production of calming brain waves, correct stress-causing nutritional deficiencies, and promote relaxation.* This formula provides a generous allowance of authentic GABA, the brain’s main calming transmitter. This comprehensive relaxation formula includes vitamin B6 and magnesium, as well as lemon balm, an herb traditionally known for its calming effects.* GABA Calming Support also has mild relaxation properties that can support a balanced mood and restful sleep.* Serotonin Mood Support Our brain produces the naturally soothing neurotransmitter called serotonin. Serotonin plays many important roles in the brain’s biochemistry and is involved in maintaining healthy mood and promoting feelings of calmness.* Serotonin also can help control late-night appetite.* Serotonin Mood Support was developed to promote serotonin activity in the brain.* This formula includes: 5-HTP, a nutrient that the brain can readily convert into serotonin.* Saffron, the world’s most expensive herb, has a long history of traditional use for “inducing happiness.”* Saffron has consistently improved mood in many clinical trials.* Vitamin B6 is an essential cofactor for enzymes that make serotonin and other key transmitters.* Methylfolate, the pre-activated and most readily utilized form of the folate vitamin.* Methylfolate is paired with methyl-vitamin B12 to help ensure the brain makes sufficient melatonin (our sleep hormone) and has the biochemical tools for renewing and maintaining its nearly 200 billion cells.* Lifestyle habits such as consuming “smart” carbohydrates in moderation and taking a dietary supplement like Serotonin Mood Support can work together to elevate mood and promote calm.* Following these stress-reducing techniques can help to improve your overall well-being so that you can live life to the fullest. Enjoy your Wellness Weekend! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about GABA Calming Support, 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.
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