Wellness Blog

5 Tools to Rediscover the Joys of The Holidays

“I think there must be something wrong with me, Linus. Christmas is coming, but I'm not happy. I don’t feel the way I’m supposed to feel… I like getting presents and sending Christmas cards and decorating trees and all that, but I'm still not happy. I always end up feeling depressed." —Charlie Brown in, "A Charlie Brown Christmas."   While it's commonly referred to as "the most wonderful time of the year," the holiday season is, for many people, not so great. The holidays are meant to be sources of joy, right? But do you end up feeling more like the Grinch? Are you accused of being a Scrooge? Use these 5 tools to rediscover the joy of the holidays! 1. Practice Gratitude Did you know that practicing gratitude causes real changes in your brain that enhance brain function and make you feel better? When you bring your attention to the things you are grateful for in your life, your brain actually works better. Research has demonstrated that people who express gratitude on a regular basis are healthier, more optimistic, make more progress toward their goals, have a greater sense of well-being, and are more helpful to others. Here is an exercise: every day, write out at least five things for which you are grateful. The act of writing helps to solidify them in your brain. Then experience the joy that gratitude can bring. 2. Give Yourself A Break Experts say that the holidays can make people feel out of control—at the mercy of tradition or expectations. But you DO have a say. The key is to take some control over the holidays, instead of letting them control you. Say “no” to events and activities that aren't important to you. Be conscious about what you do, how you spend your time and energy. Don’t unthinkingly do things the same way just because that’s how you’ve always done them. If what you’re doing isn’t making you happy and is causing holiday stress, it’s time to do something different. 3. Be Honest With Yourself Figure out what REALLY brings you peace and joy – not what you think you should love or what you think should bring you joy. If you truly enjoy sending holiday cards, go for it! If you’re not much of a partygoer, saying no to the fifth one this week means saying yes to more time to do the things that really bring you happiness. 4. Volunteer The holidays are usually a time when everyone is focused on their families and friends. However, it's also a wonderful time to focus on giving to others in need. Research shows that volunteering not only alleviates stress but also increases health and happiness. Helping others is a fantastic way to help yourself. It can bring you a lot of joy to know you’re making a difference! Shovel an elderly neighbor’s driveway, donate clothes to a battered women’s shelter, work a few shifts at the local food bank, sponsor a wild animal through wildlife rescue, or donate a few gifts to a charity for children and families. 5. Be Mindful Of Your Language Be mindful and conscious of how you talk to yourself and others and watch how your mood improves! Thoughts can make your mind and body feel good or they can make you feel bad. You can train your thoughts to be positive and hopeful or you can just allow them to be negative and upset you. You can choose to think good thoughts and feel good, or you can choose to think bad thoughts and feel lousy. That’s right, it’s up to you. Research has shown that it’s impossible to be fearful and appreciative at the same time, so the next time you find yourself in a negative tirade to yourself or someone else, take a breath, shift your thoughts to what you are grateful for and the people you appreciate in your life and let your body and mind feel the peace and joy of the holiday season.

Navigate The Holidays Calmly and With Better Energy

‘Tis the season to be jolly, isn’t it? Are you feeling more overwhelmed and frazzled than merry and cheerful? While the holidays can be a happy and joyous time, they can also be a time when many people experience increased stress, worries, lower moods and trouble sleeping. If this sounds like you, there is good news! With a brain-directed supplement support plan in place you can navigate the holidays more calmly and with better energy so you can enjoy the pleasures the holiday season has to offer. Here are 4 of BrainMD Health’s top holiday survival supplements. Everyday Stress Relief Everyday Stress Relief contains a combination of magnesium, Relora®, holy basil, taurine, and L-theanine designed to: Promote calm without drowsiness Maintain a positive mood with sharp mental focus Manage healthy stress hormone levels Support your brain and adrenals in dealing with stress Enhance your energy, endurance and vigor L-theanine is an amino acid found in green tea which has been demonstrated to promote relaxation and focus as well as enhance feelings of well-being. Taurine, another amino acid, has been shown to support healthy cognition and mood. Holy basil, a treasured herb in Ayurvedic medicine, helps support healthy cortisol levels in the body. Relora®, a proprietary blend of Magnolia officinalis and Phellodendron amurense, has been clinically shown to reduce cortisol, stress and fatigue while improving vigor and mood. Combined with magnesium, the “relaxation” mineral, these natural ingredients promote calm while supporting focus. GABA Calming Support This exclusive formula contains nutrients that help act as the biochemical “brakes” your brain needs to slow down your anxious or fretful thoughts. GABA Calming Support helps support the production of calming brain waves, corrects stress-causing nutritional deficiencies, and promotes relaxation. The formula’s key ingredient, GABA, is an amino acid and neurotransmitter that is shown in studies to help increase calming brain waves, while reducing “anxious” brain waves. This comprehensive relaxation formula also includes, vitamin B6, essential for the production of critical neurotransmitters which help improve mood; magnesium, which plays an important role in muscle relaxation, energy production and healthy adrenaline levels; and lemon balm, an herb demonstrated to increase calmness and alertness while improving mood. Serotonin Mood Support The neurotransmitter 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 healthy appetite and social engagement. Serotonin Mood Support contains ingredients shown to support healthy serotonin balance in the brain, lift your mood and promote feelings of calmness. The formula contains Satiereal®, a patented saffron extract, which has been shown in clinical studies to support a healthy mood. It also includes 5-HTP, a precursor to serotonin that promotes calm, positive mood, relaxation, and healthy sleep. Methylfolate and vitamin B6 are vitamins required by the brain to make neurotransmitters. Additional synergistic support is provided by vitamin B12 which has been linked to better control of mood and behavior. Restful Sleep When you are sleep-deprived, blood flow to your brain drops, and you are much more likely to make bad decisions. Restful Sleep provides completely natural sleep support that won’t leave you feeling groggy. This effective formula contains melatonin, a sleep hormone, to keep you asleep throughout the night. It also includes the calming neurotransmitter GABA, as well as the “relaxation mineral”, magnesium. Vitamin B6, which helps balance the neurotransmitters necessary for healthy sleep, and valerian, an herb long-used for its calming and sleep-inducing effects, round out this formula. Together, these nutrients produce a soothing, sedative effect that helps relax your body and mind and ease you into peaceful sleep. Instead of being stressed-out, anxious, sad or sleep deprived, take care of your body and mind so you can enjoy all the happiness, connection, love and fun the holiday season has to offer.

Why DHA & EPA Are Essential For Your Brain to Function Optimally

It has been scientifically demonstrated that your brain needs specific types of essential omega-3 fatty acids, such as DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), to function optimally. These fats are called essential for a reason—our bodies need them, and the only way to get them is through foods or supplements. But what else does science say about how omega-3 fatty acids can support our health? Here is a review of some exciting discoveries: Enhancing Mood New research published in the journal Biological Psychiatry found that omega-3 fatty acids can help lift mood. The researchers noted inflammation has been linked with low moods and found that omega-3 fatty acids had a marked impact on inflammation-induced mood issues. Most of the subjects who took the omega-3s felt better after just two weeks. Supporting Memory Scientists in Rhode Island studied 819 men and women, 117 of who were taking fish oil supplements. The researchers found that those who were taking fish oil scored higher on tests of memory and thinking than those who were not. Also, the brains of those taking fish oil were larger than the subjects not taking it, particularly in two brain structures critical for memory and thinking. A larger brain is generally a sign of better cognitive health. Promoting Focus Research published in the journal Neuropsychopharmacology found that omega-3 fatty acids helped improve focus in children. The subjects who got the omega-3 supplement were rated as more attentive by their parents. What to Look For when Choosing an Omega-3 Supplement If you want the health support benefits that taking a quality fish oil supplement can bring, keep these tips in mind when shopping for omega-3s: Because fish can accumulate toxins such as mercury, dioxins, and PCBs, it’s extremely important that the product be highly purified. Fish oil spoils easily; look for a product that is manufactured according to the highest quality standards. Choose a product that has high amounts of EPA and DHA (at least 500 mg of each). Some inferior quality brands are lacking in one or the other, or sometimes both.

7 of the Best Ways to Handle Holiday Stress

For many of us, the holiday season represents a much anticipated joyous time of the year; a time of happiness and good cheer. But for others, it’s a period of chaos, stress, and overwhelming expectations that has become synonymous with exhaustion, overeating, accruing debt, and enduring one's relatives. Just hearing the word "holiday" can create anxiety and stress for some people. We have little time to get a lot done, and it seems as if the year has just flown by. In fact, a survey by Consumer Reports found that 90 percent of Americans find at least one thing stressful about the holiday season. Stress and depression can ruin your holidays and hurt your health. If you are already experiencing stress in other areas of your life, you may be especially vulnerable to increased feelings of anxiety and depression during the holidays. However, you don't have to let this time of year become something you dread. Instead, take steps to prevent the stress and depression that can descend during the holidays. Here Are Some Tips to Help You Cope with the Holidays! Take Time for Yourself You may feel pressure to be everything to everyone, but there is only so much that one person can accomplish! Increase your energy and stamina by giving yourself a “time out.” All of us need time to recharge our batteries and self-care is often the best thing you can do. Plus, others will benefit when your stress is reduced and your mood is improved. Get a massage, read a new book, or take time out to listen to your favorite music. Maintain Healthy Routines Don’t stop doing whatever it is you normally do throughout the year to keep yourself healthy. Eat nutritious foods, drink enough water, get enough sleep and keep exercising! Taking care of your health will help you deal with stressful situations during the holidays. Use a Natural Calming Supplement BrainMD Health’s own Everyday Stress Relief and GABA Calming Support are two natural supplement formulas that contain ingredients shown in clinical studies to help relax your body and mind so you can stay calm and healthy during stressful times. Learn To Say No Experts say that the holidays can make people feel out of control—at the mercy of tradition or expectations. But you DO have a say. The key is to take some control over the holidays; instead of letting them control you. Say “no” to events and activities that aren't important to you. Be conscious about what you do, how you spend your time and energy. Don’t unthinkingly do things the same way just because that’s how you’ve always done them. If what you’re doing isn’t making you happy and is causing holiday stress, it’s time to do something different. Know Your Spending Limit Financial worries are one of the biggest causes of stress during the holiday season. Make a realistic budget to determine how much you can spend without jeopardizing your financial health. Then stick to it! Creating debt will only add to the stress you are already feeling. Let Others Help You don’t have to do everything yourself – you can share your “to do” list with others. Ask for help! Enjoy spending time with friends and family while you share tasks like preparing the holiday meal, shopping, cleaning and decorating. You don’t have to be the hero of the holiday season. Give To Those in Need The holidays are usually a time when everyone is focused on their families and friends. However, it's also a great time to focus on giving to others in need. Research shows that volunteering not only alleviates stress but also increases health and happiness. Shovel an elderly neighbor’s driveway, work a few shifts at the local food bank, or donate a few gifts to a charity for children and families. While you may not be able to completely avoid stressful situations during the holidays, you can plan to respond to them in a healthy way.

3 Strategies for Overcoming Cravings

Are there times when cravings often get the best of you? Or are your loved ones concerned that certain behaviors you have seem out of control? Don’t get too down on yourself! This may be a sign that your brain’s reward system has been HIJACKED! What is the brain’s reward system? It is an intricate network of brain systems and neurotransmitters that are critical to human survival. It drives us to seek out the things we need to stay alive and carry on the human race. Additionally, the brain’s reward system will tell us to repeat things it finds pleasurable (even if they aren’t good for us), and is linked directly to the emotional memory centers that drive us to repeat “rewarding” behaviors. For example, think of how you feel when you smell freshly baked cookies. Even if you’re not hungry, your brain may urge you to eat one anyway! While the reward system can be activated when listening to music, taking a warm bath, or looking at a beautiful painting, it can also be activated by many unhealthy things such as, alcohol, cigarettes, recreational drugs, gambling, electronics, sugar, junk food and chronic overeating. After working with thousands of people with cravings, we know just how tough it can be to overcome them and take back self-control. However, we have seen it work over and over again and know that it is one of the most worthwhile things you can do in your life. Here Are 3 Strategies To Help Curb Your Cravings 1. H-A-L-T You will be better able to exercise self-control and deal with your cravings if you live by the acronym H-A-L-T, which stands for: Don’t get too Hungry. Eat frequent, small, high-quality meals and take nutritional supplements to optimize your brain and balance your blood sugar. BrainMD’s Craving Control can help diminish the frequency and intensity of your cravings, allowing you to more effectively achieve better control over your behavior. Don’t get too Angry. Maintain control over your emotions and don’t let negative thinking patterns rule your life. Learn how to kill your ANTs (Automatic Negative Thoughts) so you can gain more control over your feelings and behavior. Don’t get too Lonely. Social skills and a positive social network are critical to maintaining freedom from cravings. Enlist a team of supporters and healthy role models. Don’t get too Tired. Make sleep a priority to boost brain function and improve judgment and self-control. 2. EXERCISE Physical exercise is a fantastic strategy to help you reduce cravings and increase self-control. Exercise helps in a number of ways, including: Boosting serotonin in your brain to help you get unstuck when you can’t stop thinking about pepperoni pizza, potato chips, beer, or checking your phone Increasing blood flow and dopamine in your brain which improves impulse control Reducing stress, improving your mood, and lowering your blood sugar levels 3. DISTRACT YOURSELF Multiple research studies have demonstrated that cravings typically last for only 10 minutes. Recognize that and divert your mind: Call a friend, read a book, solve a crossword puzzle, work in your garden, take a bath, do chores around the house, listen to music, run an errand, meditate or exercise (see strategy #2). Conquering your cravings will improve every aspect of your life, including your family life, your relationships, your career, and your school life.

Here Are 8 Foods to Rock Your Brain

Do you often find yourself feeling cranky? Do you reach for food throughout the day in an attempt to calm down or feel better? Or more than anything, do you just really crave a better mood? If you answered yes to any of these questions, you are not alone! Research has shown that the foods we eat have an impact on mood, proving you really are what you eat. Food can influence your mood – it can make it worse, or it can make it better. Add these good mood foods to your diet for a delicious mood boost! 8 Brain Healthy Foods to Add to Your Shopping List SALMON Omega-3 fatty acids are crucial for brain health and are found in salmon. Your brain needs specific types of essential omega-3 fatty acids, such as DHA and EPA, to function well. These fats are called essential for a reason—our bodies need them, and the only way to get them is through foods or supplements. Most people get far too little omega-3 in their diet. Deficiencies in these vital fatty acids have been shown to be associated with cognitive decline, emotional imbalances and mood issues. TOMATOES Tomatoes are a great source of lycopene, a nutrient that helps protect vital brain fat and actually stops the buildup of pro-inflammatory compounds linked to low mood. Additionally, they contain high levels of two other mood enhancing nutrients: folate and magnesium. CHILI PEPPERS Researchers have discovered that the brain is filled with receptors for capsaicin, the compound in chili peppers that gives them their heat. When we eat chili peppers, our brain responds by releasing endorphins, which are natural feel-good chemicals – the very same endorphins that are released when we exercise. People who eat spicy foods report a mood-lifting effect similar to the high reported by runners after working out. AVOCADOS Avocados contain good, healthy fats that are known for increasing the levels of several different feel-good chemicals in the brain. Like salmon, avocados are also a good source of omega-3 fatty acids which help maintain function in areas of the brain responsible for regulating mood and emotion. Healthy fats help you feel full and satisfied, help your body absorb some nutrients, and aid in cholesterol reduction. SPINACH You can give your meal a brain-healthy boost by trading your usual romaine lettuce for spinach in your salad, wrap or sandwich. Per ounce, spinach contains a higher level of folate, a B vitamin that may help reduce symptoms of depression. In fact, researchers at Harvard Medical School found that boosting the folate levels of depressed patients helped improve their mood. POULTRY Poultry is an excellent source for high amounts of tryptophan, an amino acid that your body can’t produce on its own. Tryptophan is necessary for the creation of serotonin, one of the brain’s primary mood-regulating chemicals. As more tryptophan enters the brain, serotonin levels increase and mood tends to improve, which is why poultry is an important part of any good mood diet. GREEN TEA Green Tea is rich in GABA, a calming and stabilizing brain chemical. Low levels of GABA are associated with low moods as well as mood swings. Additionally, it contains L-theanine, which is known for reducing stress and worry while improving mood, focus, memory and mental alertness. Be sure to include a cup of green tea each day for a feeling of overall well-being! DARK CHOCOLATE Have you ever wondered why eating chocolate makes you feel so good? It is not just the taste – it also provides a boost in concentration and mood and actually improves blood flow to the brain. Chocolate contains hundreds of blissful, health-promoting properties that support a positive mood, the ability to think clearly and focus, and a healthy cardiovascular system. The darker the chocolate you consume, the better! Multiple research studies have shown that dark chocolate slows down the production of cortisol, a stress hormone. Furthermore, chocolate also makes the brain release endorphins and boosts serotonin levels, which can create a more positive mood that can last for several hours.   If you would like to learn more about how to boost your mood naturally, be sure to visit BrainMDhealth.com, your destination for premium nutrition information for your brain and body!   “If you want to feel your best, look your best, and do your best thinking, you have to give your brain high quality nutrition.” – Daniel G. Amen, M.D.

Feeling Blue About the Passing of Summer?

While warm days may linger for a while, the fact is, summer is officially over. The gradually shorter days of fall and the shift to more time indoors can trigger some physiological changes in the brain, which can affect mood. Specifically, less sunlight may cause a drop in the neurotransmitter serotonin, which in turn, can trigger low mood. Our human physiology is closely connected to the rhythms and cycles of nature! Serotonin is a naturally soothing neurotransmitter produced by our brain throughout life. It plays multiple roles in the brain’s biochemistry and is a critical component in facilitating sustained and deep sleep, maintaining a balanced mood, self-confidence, social engagement, and even supporting healthy appetite. So if you are feeling blue about the passing of summer – or perhaps you simply feel a gnawing sense of anxiety, or worry – supporting healthy and balanced serotonin levels in your body may help. You may be wondering how to do this naturally. Double board-certified psychiatrist, clinical neuroscientist and brain imaging expert, Daniel G. Amen, MD, has something for you to consider. He recommends a combination of healthy lifestyle habits such as daily exercise, consuming “smart” carbohydrates in moderation, and taking a dietary supplement, like Serotonin Mood Support. Serotonin Mood Support is a nutritional supplement designed by Dr. Amen to work through multiple mechanisms to optimize the brain’s serotonin levels in order to create a positive mood state. And it’s completely natural. In this short video, Dr. Amen and BrainMD Health’s Chief Science Officer, Dr. Parris Kidd, tell you all about Serotonin Mood Support and how its winning combination of clinically researched ingredients may help lift your mood right away and help you to sail into fall with a positive outlook! While serotonin levels may dip with less exposure to sunlight, many people suffer from low serotonin year round. According to Dr. Amen, if you answer yes to some or all of the following questions, you may have a serotonin issue: Do you worry frequently? Are you rigid? If things don’t go your way, do you get upset? Do you suffer from low mood? Do you have poor sleep? Do you lack craving control? The good news is that the right nutritional support can help. Serotonin Mood Support contains vitamins B6 and B12 to support healthy methyl groups, which help regulate the production of serotonin and many other neurotransmitters. Also included is a superior saffron extract from the Middle East that is well-studied and beneficial for mood management, as well as 5-HTP which, in a number of scientific studies, has been found to help support mood and a sense of relaxation. The bottom line is that Serotonin Mood Support uses multiple mechanisms to support healthy serotonin levels in the brain, naturally. Here’s to a brain healthy, brain happy fall season! [wc_button type="primary" url="https://www.brainmdhealth.com/serotonin-mood-support" title="Order Now" target="self" position="float"]Order Now[/wc_button]

How Exercise Can Help You Live Healthier

Questions To Get Rid of Automatic Negative Thoughts

Don’t let stressful, negative thoughts hijack your happiness!   When the National Safety Council reports that as much as 80% of all disease and illness is initiated and aggravated by stress, it may make you take stress reduction more seriously. But where does stress really begin? Unless we catch it where it starts, it's going to be challenging to combat it, right? According to clinical neuroscientist, board certified psychiatrist, brain imaging expert, Dr. Daniel G. Amen, often, it is your AUTOMATIC NEGATIVE THOUGHTS (ANTs) that are the root of your stress. Yes, what we think is powerful! And unfortunately, our thoughts lie – they lie a lot. So, if you want to enjoy a vibrant, brain-healthy life, in addition to taking brain-healthy supplements, eating brain-smart foods, getting plenty of rest, water, and exercise – correcting your negative thinking to reduce your internal stress is key! Sounds good. But how do you change your thoughts? Good question! Dr. Amen is a fan of a method developed by bestselling author and speaker Byron Katie, called the Work. The Work consists of writing down any bothersome, worrisome, or negative thoughts, then asking yourself four questions and doing what’s called a turnaround. The goal of the Work isn’t pie-in-the-sky positive thinking; it is accurate thinking. When we correct our ANTs, we reduce our stress, and it becomes easier to make better choices and lead brain healthy lives! Here are the 4 questions to ask: Is it true? (Is 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? Find out how one of Dr. Amen’s patients, Gina, used the Work when ANTs threatened to sabotage her efforts to lose weight before her wedding day… Gina was hoping to lose weight before her wedding. After shedding some pounds initially, she gained a pound after the third week. She turned around a negative thought process that was triggered by the small weight gain by following the questions. Question #1: Is it true that you will not lose weight in time for the wedding? “Yes,” she said. Question #2: Can you absolutely know that it is true that you will not lose the weight in time for the wedding? Initially, she said yes. Then she said, “Well, maybe I will. Maybe this is just a temporary setback.” Question #3: How do you feel when you have the thought, “I will never lose weight in time for my wedding? “I feel frustrated, and I feel like a failure. I’m afraid that I will be fat on my wedding day, “ she said. Question #4: What would you be without the thought, “I will never lose weight in time for my wedding? “ She said, “I would just be happy that I’m getting married.” Turnaround: What is the opposite thought of “I will never lose weight in time for my wedding?” “I will lose weight in time for my wedding.” Gina then felt a renewal of energy to keep watching what she ate rather than giving up on her diet. You can begin reducing your stress by killing the ANTs and embracing more positive, accurate thoughts that guide you to make better choices and better brain health!

Are You Ignoring the Most Common Signs of Stress?

Common Signs of Symptoms of Stress: [wc_row][wc_column size="one-half" position="first"] Frequent headaches or migraines Gritting or grinding of teeth Tremors or trembling lips or hands Neck ache, back pain or muscle spasms Light-headedness, faintness, dizziness Hearing ringing, buzzing or popping sounds Frequent blushing or sweating Cold or sweaty hands or feet Dry mouth or problems swallowing Frequent colds, infections or herpes sores Rashes, itching, hives or goose bumps Unexplained or frequent allergy attacks Stomach pain or nausea Constipation or diarrhea Difficulty breathing or signing Sudden panic attacks Chest pain or heart palpitations Frequent urination Poor sexual desire or performance Excessive anxiety, worry, guilt or nervousness Increased anger, frustration or hostility Depression, frequent or wild mood swings Increased or decreased appetite Insomnia, nightmares or disturbing dreams [/wc_column][wc_column size="one-half" position="last"] Difficulty concentrating, racing thoughts Trouble learning new information Forgetfulness, disorganization or confusion Difficulty in making decisions Feeling overwhelmed Frequent crying spells or suicidal thoughts Feelings of loneliness and worthlessness Little interest in appearance or punctuality Nervous habits, fidgeting or feet tapping Increased irritability or edginess Overreaction to petty annoyances Increased number of minor accidents Reduce work efficiency or productivity Lies or excuse to cover up poor work Excessive defensiveness or suspiciousness Problems in communication or sharing Social withdrawal& or isolation Constant fatigue or weakness Frequent or weakness Frequent use of over the counter drugs Weight gain or loss without diet Increased smoking Increased alcohol or drug use [/wc_column][/wc_row]   *Source: The American Institute of Stress

Counter Holiday Stress with Everyday Stress Relief

While the holidays can indeed be magical and full of warmth as we spend time with family and close friends, it’s more evident than ever that they also come with a dark under belly of expectations and pressures that can cause stress. Not fun! Unaddressed, these forces have the power to steal your joy and trigger unproductive behaviors, which can absolutely ruin a holiday. Yet, with a nutritional support plan in place, and some awareness, you can navigate the holidays with calm and enjoy the pleasures they have to offer. The Perfect “Stress” Storm At holiday time, we’re at the mercy of many stress-causing influences. Let’s look at a few. Even before Thanksgiving arrives, we are blitzed with media images depicting unrealistic portrayals of happy, affluent families in holiday settings. Who are these people? And where does this really exist?! School breaks mean unstructured time for children—and often additional stress for parents! Children tend to act out at this time of year due to sensory overload from all the excitement and expectations of the season as well as too many sugary treats. The holidays put a very real demand on our time and energy in order to make it all happen. Stressful! Without a doubt, there’s mounting financial pressure to meet the increased expenses that go along with gift giving, holiday entertaining and travel! It’s accurate to say that stress figures prominently in the holiday experience! Relaxation Nutrients What do stressed out people do? Unfortunately, too often, they self-medicate—with alcohol, drugs or food, which only serve to temporarily relieve the issue, but make stress worse in the long run. A better solution is to take a brain-directed nutritional approach, such as BrainMD Health's Everyday Stress Relief, the perfect stress support supplement for daily living! Everyday Stress Relief! Everyday Stress Relief’s combination of L-theanine, holy basil, magnesium and Relora®, is designed to: Promote calm without drowsiness Support mental focus Provide adrenal support L-theanine, a clinically proven amino acid found in green tea, and holy basil, a treasured adaptogen in Ayurvedic medicine, help to support healthy cortisol levels in the body. Combined with magnesium, the “relaxation” mineral, these natural ingredients promote calm while supporting focus. Relora is an efficacious clinically studied proprietary blend of extracts of Magnolia officinalis and Phellodendron amurense. It may help to support healthy cortisol levels in the body, which tend to rise under stress, while promoting calm and improved mood states, according to clinical research. A placebo-controlled study published in the Journal of the International Society of Sports Nutrition measured both mood and cortisol levels of moderately healthy individuals having received Relora compared to placebo over a four-week period. The researchers concluded, “the results indicate that daily supplementation with a combination of Magnolia bark extract and Phellodendron bark extract (Relora®) reduces cortisol exposure and perceived daily stress, while improving a variety of mood state parameters, including lower fatigue and higher vigor.” Remember this Thanksgiving, instead of being stressed out, calm your stress and enjoy your loved ones. Wishing you and your loved ones a very happy, brain-healthy Thanksgiving!   References: Kalman, DS, et al. Effect of a proprietary Magnolia and Phellodendron extract on stress levels in healthy women: a pilot, double-blind, placebo-controlled clinical trial. Nutr J. 2008 Apr 21;7:11. Talbott, SM, et al. Effect of Magnolia officinalis and Phellodendron amurense (Relora®) on cortisol and psychological mood state in moderately stressed subjects. J Int Soc Sports Nutr. 2013 Aug 7;10(1):37.

Brain Healthy Foods

We all want to feed our children healthy, well-balanced meals loaded with healthy protein, grains, fruits and vegetables. But there are…uh…“things” that sometimes get in the way—like having a picky eater. Getting any nutrition at all into a picky eater is an achievement in itself! And unfortunately, healthy food is not very fashionable among most youngsters. They like the junk that they see their friends having at school. Even when a parent makes an awesomely healthy lunch, it often boomerangs home barely touched. Then there’s that “thing” called modern living. With more working parents—and single working moms and dads than ever before, who has the time and energy to shop, prepare meals and lunches—and clean up afterwards day in and day out? It’s no wonder that parents rely on takeout and school cafeteria lunches to feed their children at least some of the time. Last, there’s the very real issue of soil depletion yielding fruits and vegetables with fewer and fewer nutrients and the advent of processed foods…oh, but let’s not go there! As much as we’d like these “things” not to factor into nutritional deficiencies, they undoubtedly do. Studies show that a high percentage of children in North America and other developed countries eat less than the minimum daily allowance of many essential nutrients. Chances are pretty high that our children’s brains are not getting all the nutrients they need to function optimally. Time for a Supplementation Intervention Don’t worry or waste energy feeling guilty! If you want to gain some peace of mind, simply take out some “nutritional” insurance with a quality children’s supplement. It will of course need to taste good and be free of artificial colors, sweeteners or additives. But most important of all, make brain health a priority and look for adequate amounts of nutrients for the brain. While conventional brands may give you a smattering of vitamins and minerals, they typically overlook providing the amounts needed for optimal brain health support. In choosing a multi, be sure you get these vitamins at 100 % recommended daily allowance or more: B Vitamins Too many children’s supplements do not provide adequate amounts of the B vitamins! B vitamins are important to the nervous system, and vitamin B6 and B12 play a role in the synthesis of neurotransmitters. Studies show that adolescents who have a borderline level of vitamin B12 can develop signs of cognitive changes. And a recent study on children showed a statistically significant association with cobalamin (vitamin B12) and folate supplementation and cognitive performance. Remember, B vitamins for the brain! Vitamin D Most of us know that vitamin D helps a child’s body absorb minerals like calcium and build strong teeth and bones. Yet, in the last 20 years, a resurgence in vitamin D deficiency and nutritional rickets has been reported throughout the world, including the United States! Vitamin D also acts as a hormone, supporting immune system health, insulin production, and regulation of cell growth. And recent research suggests a correlation with mental health issues and vitamin D deficiency. A recent study found that mentally ill children have twice the rate of vitamin D insufficiency as mentally healthy children. Another study showed that cystic fibrosis patients with depressive symptoms also had low levels of vitamin D. Support your child’s mental well-being with plenty of vitamin D. Vitamins C and E When fresh fruit and vegetable consumption is less than optimal, ensure your child gets ample amounts of these two antioxidants, which are both vital to brain health. Vitamins C and E are both important to immune health and protect against the brain’s oxidative stress. Your child’s brain also needs ample amounts of healthy fat in the form of omega-3s. Omega-3s Good things happen when kids begin to get enough of omega-3 essential fatty acids (EFAs). EFAs from fish oil play an important role in brain cell membrane structure, which allows for better intercellular communication. Be sure to select a quality supplement that is ultra-pure and provides at least 100 mg of the omega-3s EPA and DHA and preferably 500 mg or more at a 60/40 ratio. Conventional brands typically skimp on the amounts of EPA and DHA or give the wrong proportions. Remember that when “things” get in the way of your child’s nutrition, you can always take out some nutritional insurance. Here’s to Children’s Health Week and your brain healthy child!   References Bourne, JM. Effects of nutrients (in food) on the structure and function of the nervous system: update on dietary requirements for brain. Part 1: micronutrients. J Nutr Health Aging. 2006 Sep-Oct;10(5):377-85. Strand, TA, et al. Cobalamin and folate status predicts mental development scores in North Indian children 12-18 mo of age. Am J Clin Nutr. 2013 Feb;97(2):310-7. Walker, VP, et al. The vitamin D connection to pediatric infections and immune function. Pediatr Res. 2009 May;65(5 Pt 2):106R-113R. Zhang, M, et al. Do children with mental disorders have higher prevalence of hypovitaminosis D?F1000Res. 2013 Jul 17;2:159. Smith, BA, et al. Vitamin D and depressive symptoms in children with cystic fibrosis. Psychosomatics. 2014 Jan-Feb;55(1):76-81. Widenhorn-Muller, K, et al. Effect of supplementation with long-chain ω-3 polyunsaturated fatty acids on behavior and cognition in children with attention deficit/hyperactivity disorder (ADHD): a randomized placebo-controlled intervention trial. Prostaglandins Leukot Essent Fatty Acids. 2014 Jul-Aug;91(1-2):49-60. Heilskov, R, et al. Diet in the treatment of ADHD in children-A systematic review of the literature. Nord J Psychiatry. 2014 Jun 16:1-18. Montgomery, P, et al. Low blood long chain omega-3 fatty acids in UK children are associated with poor cognitive performance and behavior: a cross-sectional analysis from the DOLAB study. PLoS One. 2013 Jun 24;8(6):e66697.