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Did You Know That Stress Affects Men and Women Differently?
Did you know that women report being more stressed out than men? According to the American Psychological Association’s Stress in America survey, on a scale of 1 to 10, women rated their stress levels at an average of 5.1, compared to an average rating of 4.6 among men. Researchers are only beginning to understand how stress affects women differently than men. Here’s what we know about stress and women, as well as an easy and effective way to help keep stress in check. About Stress It’s important to acknowledge that some stress in life is good (the kind that allows us to achieve, take on challenges, and strive to meet goals). However, prolonged stress can be destructive to health. Severe stress happens when our healthy “fight or flight” stress response stays activated. Designed to protect us from danger, the stress response comes into play when we detect a threat, whether real or perceived. Our pulse quickens, muscles tense, and stress hormones put us on alert so that we can react quickly to either fight off the threat or flee to safety. After the threat has passed, our body returns to normal functioning. However, when we perceive “threats” all day, as we often do in modern life, the stress response remains active. Over time, it can lead to many health problems. It’s no wonder that 60-80 percent of primary care doctor visits are related to stress!¹ Women and Stress Interestingly, there are differences that women experience related to the stress response. When it’s activated, both genders release a number of the same hormones, however, research shows that women also release oxytocin in greater amounts than men. While it’s not fully understood, experts believe that this might be one reason women are reportedly more sensitive to stress. Additionally, there’s stress inherent in the roles women play in today’s world, which often includes family obligations, caregiving for children and/or elderly parents (statistically more likely to be a woman), and work-related responsibilities. In particular, midlife women are more stress-ridden than men and women of any other age.² Common Stress Symptoms While there are many stress symptoms that both sexes experience (headaches, sleeplessness, irritability, addictive behavior, low mood, etc.), experts have noted certain symptoms that are more pronounced in women, especially in women who are overly stressed. These include: Women were almost twice as likely as men to have symptoms of low mood than men and were more likely to have anxious feelings or related mental health issues. Tension headaches are common in women. Long-term stress can lead to bowel health issues, which are twice as common in women as in men. Stress increases the amount of the hormone cortisol in your body, which can trigger overeating and weight gain. The link between stress and weight gain is greater for women than for men. Women with higher levels of stress are more likely to have problems getting pregnant than women with lower levels of stress. Women who experience extreme stress may have more severe premenstrual syndrome (PMS) symptoms or irregular periods. Women under chronic stress may take longer to get aroused and may have less sex drive than women with lower levels of stress. Women, particularly under work stress, have shown greater incidence of cardiovascular problems. Having high levels of cortisol has been linked to brain shrinkage and memory issues in healthy, middle-aged adults – with more pronounced effects in women than men. The surveys and studies underscore an even greater need for women to find calm and reduce stress to lead healthy lives. Benefits of Stress Support Supplements Getting proper sleep, eating well, exercising regularly, meditating, and cultivating satisfying relationships are all brain-healthy ways to soothe your stress. Yet, when women are busy and stressed, many of those healthy lifestyle habits fall by the wayside. Stress support supplements offer a great way to combat the effects of stress. We’re proud to offer… Everyday Stress Relief Everyday Stress Relief is designed to help replenish nutrients that can be depleted by stress.* It includes herbal extracts clinically proven to have calming and anti-stress effects, which can dial down anxious feelings without making you sleepy, and help reduce apprehension, tension, worry, and fatigue.* The formula’s Holy Basil, an herb revered both in Europe and the East, helps to improve adaptation to occasional anxiety and other problems related to stress, while Relora®, a unique mix of two herbs, helps enhance the healthy management of cortisol and ease tension, irritability, and confusion.* Other ingredients include magnesium, which is a well-known calming mineral that promotes a balanced and mentally focused demeanor, as well as a phytochemical derived from green tea, l-theanine, to help reduce tension.* Finally, the amino acid taurine is added to support the adrenal gland function, which is crucial for coping with stress.* Don’t Stress Be careful not to get stressed about reducing your stress! Instead, let this information inspire you to prioritize your life and keep stress in check. Taking a stress support supplement offers a simple and easy way to get started.* At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Nerurkar, A., Bitton, A., Davis, R. B., Phillips, R. S., & Yeh, G. (2013). When physicians counsel about stress: Results of a national study. JAMA Internal Medicine, 173(1), 76–77. https://doi.org/10.1001/2013.jamainternmed.480 2. Sievert, L. L., Jaff, N., & Woods, N. F. (2018). Stress and midlife women’s health. Women's Midlife Health, 4(1), 4. https://doi.org/10.1186/s40695-018-0034-1
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Vitamin D: Why We Need "Sun Vitamins" All Year Round
During the winter months, when we spend more time indoors and the Northern Hemisphere is farther away from the sun with fewer hours of daylight, our body’s natural way of synthesizing vitamin D from sun exposure is highly compromised, which can lead to suboptimal vitamin D levels. Of course, it’s especially vital to ensure your body has plenty of this sun vitamin for immune function at this time of year when colds, flus, and other viruses abound. Indeed, vitamin D, which is considered a hormone, plays a critical role in immune response, calcium absorption and bone health, colon health, muscle movement, healthy nerve messaging, and many other functions throughout your body. Perhaps that’s why nearly every cell in your body has the vitamin D receptor. What’s more, observational studies have shown an increased risk of a number of health issues that are associated with low levels of vitamin D – including low mood, mental health issues, poor cognitive function, being overweight, heart health problems, blood sugar issues, and even increased mortality, to name a few. However, on a brighter note, research suggests that a number of these risks can be mitigated with vitamin D supplementation. When you can’t support your body’s ability to make vitamin D with adequate sunlight, vitamin D must come from the diet or through supplementation. Since dietary sources of vitamin D are limited (mostly found in fatty fish, mushrooms, or fortified cereals milk or juice), the supplementation is your best option. Here’s what you need to know about the health benefits of vitamin D supplementation. Sun Vitamins: What Are the Benefits of Vitamin D for Your Health? As mentioned above, your body is built to synthesize vitamin D. When your skin is exposed to the sun’s ultraviolet B (UVB) rays, it interacts with a protein in your skin, converting it into vitamin D3, the active form of vitamin D. Many experts recommend spending 10-15 minutes exposing your face, arms, and legs without sunscreen to the sun two to three times a week. Keep in mind that fair skin more readily synthesizes vitamin D than darker skin, so darker skin may need slightly more sun exposure. Also, you don’t get the needed UVB light exposure through windows or in tanning beds. Since sun exposure increases your risk of developing skin cancers, be sure to wear sunscreen or cover up immediately after getting the necessary exposure for vitamin D synthesis. If you choose to forgo sun exposure, you can get vitamin D from your diet and through supplementation. While most people get enough sun exposure in the summer, interestingly, the 37th Parallel appears to be the demarcation line for inadequate levels of sun exposure in the winter months for optimal vitamin D synthesis. Living north of this Parallel increases your risk of vitamin D deficiency. (The 37th extends roughly from Santa Cruz, California, to the bottom of Utah and Colorado, to Hampton, Virginia). Vitamin D Deficiency and Testing Lack of sun exposure isn’t the only reason many people fail to get enough vitamin D. Surprisingly, breastmilk alone doesn’t provide adequate amounts of vitamin D for infants – supplementation or diet fortification is necessary. Elderly folks tend to be deficient in vitamin D as the body is less effective at both synthesizing and absorbing vitamin D as it ages. Certain health issues can make vitamin D absorption difficult, such as digestive health problems. And since most people don’t consume enough fatty fish or vitamin-D fortified foods, that can cause deficiency too. Research¹ from the National Institutes of Health indicates that roughly 41% of Americans have insufficient levels of vitamin D. The best and most accurate way to determine your vitamin D levels is to request a simple blood test. Vitamin D levels are often measured as part of a typical blood test. Just ask your doctor for a 25-hydroxyvitamin D (25 OH D) test. Vitamin D levels are measured in nanograms per milliliter (ng/mL). The latest National Institutes of Health update² on vitamin D sufficiency from September, 2022, states that vitamin D is, “required to maintain serum calcium concentration within the normal physiologic range for musculoskeletal health” and sites deficient and optimal (preferred) levels from The Endocrine Society, the National and International Osteoporosis Foundation, and the American Geriatric Society as <30 ng/mL and 40 to 60 ng/mL, respectively. Taking these recommendations and others, here is a general guideline about what a test reading means: Deficient: <30 ng/mL Normal: 30-100 ng/mL Low-Normal: 30-50 ng/mL Optimal: 50-100 ng/mL Vitamin D deficiency may have many health implications. In cases of severe vitamin D deficiency (levels are typically <20 ng/mL), research indicates a much greater risk of bone density loss, serious bone health issues, and fractures. In children, it can lead to serious bone health issues that cause bones to become soft and bend. How to Supplement with Vitamin D There are two forms of vitamin D supplements: D2 (ergocalciferol) and D3 (cholecalciferol). Although both forms may increase vitamin D in your blood, research shows that D3 is likely better absorbed and may raise it higher and for longer than D2. Hence, most experts recommend choosing vitamin D3. The Endocrine Society recommends an intake of 400 to 1,000 International Units (IU) daily for infants under one year, 600 to 1,000 IU for children and adolescents from 1 to 18 years, and 1,500 to 2,000 IU for adults. The National Institute of Medicine has set vitamin D’s upper limit for daily intake at 4,000 IU. However, many experts suggest 2,000-5,000 IU of vitamin D3 per day for optimal health. Talk to your medical doctor to determine what is right for you. Vitamin D is fat-soluble and should be taken with a meal or snack that includes some fat as it can increase absorption by roughly 30-50%. Some research indicates it’s best to take vitamin D in the morning as it can interfere with sleep by suppressing melatonin levels if taken late in the day or at night. Of course, consistent supplementation yields the best results. Make vitamin D supplementation part of your daily routine! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: Liu, X., Baylin, A., & Levy, P. D. (2018). Vitamin D deficiency and insufficiency among US adults: Prevalence, predictors and clinical implications. British Journal of Nutrition, 119(8), 928–936. https://doi.org/10.1017/S0007114518000491 Chauhan, K., Shahrokhi, M., & Huecker, M. R. (2023). Vitamin D. In StatPearls. StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK441912/
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This Is What Stress Can Do To Your Body
Merriam-Webster Dictionary defines stress as “a physical, chemical, or emotional factor that causes bodily or mental tension and may be a factor in disease causation.” The “tension” caused by stress can serve a purpose. At times, our body needs a certain amount of tension to help us meet goals, solve problems, adapt to challenges, and help us to be resilient. A healthy stress response can also protect us from danger, and in some instances, be life-saving! However, as the definition suggests, stress “may be a factor in disease causation.” In fact, research cited by the American Institute of Stress estimates 60-80% of all primary care doctor visits are for stress-related causes.¹ So why is stress causing so many problems? Let’s look at what stress does to your body. Short-Term Effects of Stress Your body has a built-in fight or flight stress response that’s truly remarkable. Imagine a scenario where you encounter a threat. Almost instantaneously, your hypothalamus at the base of your brain sends an alert signal out to your body. A combination of neural and hormonal signals direct your adrenal glands to release a surge of hormones, which includes adrenaline and cortisol. The adrenaline increases your heart rate and blood pressure and provides you with a boost of energy. In a flash, you react. Cortisol, your body’s primary stress hormone, then immediately releases glucose into your bloodstream, and boosts your brain’s use of glucose and signal substances to be on the ready for tissue repair. Then it shifts your body to survival mode, reducing nonessential functions – altering immune responses while slowing the digestive and reproductive systems and growth processes. Next, your body’s natural alarm response communicates with the area of your mind that manages mood, motivation, and fear. Your singular focus becomes survival and safety. Once the threat has passed, hormone levels subside and your body responds by normalizing heart rate and blood pressure. Soon, the body resumes regular functioning. Long-Term Effects of Stress Unfortunately, modern living is chock-full of stressors, and many over-doers don’t take much-needed downtime to rejuvenate. When you deal with multiple stressors every day, you may experience extreme stress. When this occurs, your stress response system never turns off and your body becomes overexposed to cortisol and other stress hormones. This can impact most of your body’s processes and cause a host of problems over time. Prolonged stress can lead to: Anxious feelings Low mood Compromised memory and concentration Sleeplessness Greater risk of heart and blood pressure issues Fertility problems Weakened immune system Digestive issues Weight gain/loss Headache/Stomachache Learning to keep stress levels in check is an essential part of healthy living. While the term “stress reduction” may not be glamorous, the good news is many activities that reduce stress are enjoyable, and can even enhance your quality of life. Here are several research-backed, stress-reducing ideas to get you started: 8 Ways to Manage Stress So You Can Enjoy Your Life 1. Build a Healthy Support Network We all need encouraging and trustworthy people we can rely on during difficult times. Having just a few good friends and confidants can make a world of difference. 2. Spend Time in Nature Visiting natural environments can be beneficial in reducing both physical and psychological stress levels. Start with a simple walk in the park or stroll along the beach. 3. Practice Yoga Don’t worry, you need not be overly bendy. There are plenty of yoga classes available in most communities for all ages and skill levels. 4. Get Regular Massages Depending on your budget, treat yourself to a 20-minute chair massage or a full-body massage. 5. Meditate Not all meditation is difficult. There are many options out there. Try one that works for you and do it on a consistent basis. 6. Deep Breathing A simple exercise to reduce stress is to breathe in for 8 seconds; hold it for 8 seconds; breathe out for 8 seconds, and then hold it for 8 seconds. Repeat 4 times. Try it. You should feel the difference right away. 7. Regular Physical Exercise The stress-reducing effects of exercise are well-documented.² Pick up a new sport, dance, go for a run, walk, or bike ride. Whatever activity you enjoy, do it regularly. 8. Learn to Laugh Laughter can help relieve stress, especially in difficult situations. Humor can lighten the mood and make things feel a little less tense. Since having a good laugh may give you a much-needed mood boost, go out and have fun with a group of friends or watch a comedy movie or TV show. Give Stress a Rest It’s important to make sure your stress-reducing activities don’t cause you more stress. Pick one, or more, of the above stress-less habits and start experiencing the calm they can bring today! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: Nerurkar, A., Bitton, A., Davis, R. B., Phillips, R. S., & Yeh, G. (2013). When physicians counsel about stress: Results of a national study. JAMA Internal Medicine, 173(1), 76–77. https://doi.org/10.1001/2013.jamainternmed.480 Childs, E., & de Wit, H. (2014). Regular exercise is associated with emotional resilience to acute stress in healthy adults. Frontiers in Physiology, 5, 161. https://doi.org/10.3389/fphys.2014.00161
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These Are the Best Benefits of Dark Chocolate for Your Brain
"All you need is love. But a little chocolate now and then doesn’t hurt.” – Charles M. Schulz Chocolate lovers rejoice! Studies have shown that dark chocolate is actually good for your brain. Healthy Chocolate? Turns out chocolate, in its natural form, isn’t bad for you. In fact, there are many health benefits to chocolate. For instance, chocolate has been shown to increase blood flow to the brain.¹ Also, dark chocolate contains health-promoting properties that support a positive mood, the ability to think clearly, and a healthy cardiovascular system. 7 Ways Dark Chocolate Can Boost the Brain and Body Benefits of Dark Chocolate Include: 1. Loaded with flavonoids² and other polyphenols, which offer numerous benefits 2. High in fiber 3. A substantial source of B vitamins 4. Filled with a variety of antioxidants 5. Rich in essential minerals including calcium, magnesium, iron, and potassium 6. Beneficial for circulation in the body 7. A good source of N-acylethanolamines, which can stimulate the brain’s built-in cannabinoid receptors to help reduce negative thoughts and feelings Perhaps you were already familiar with some of the benefits of dark chocolate. Now let’s see how much you know about the origins of chocolate and what makes it so special… Fun Facts About Chocolate Chocolate is made from beans in the fruit of the tropical Theobroma cacao The earliest use of chocolate dates back to ancient American civilizations. For centuries, dark chocolate has been honored for its healing and medicinal qualities. Aztecs and Mayans drank a form of chocolate made from natural cacao beans. They believed it provided strength and energy. When Europeans first brought cacao home from the Americas, they used it as an all-purpose tonic to treat dozens of health conditions including sleeplessness. They referred to chocolate as “the food of the gods.” Chocolate contains a wide variety of brain-active substances, including phenylethylamine or PEA, a psycho-active compound that may alert your brain that something fun is about to happen. It acts as a stimulant that makes you feel really good when you eat it, probably by increasing brain dopamine activity. Chocolate also increases serotonin³ (the “don’t worry, be happy” neurotransmitter) activity in your brain. Sadly, not all the facts about chocolate are positive. The Dark Side of Chocolate Most commercial chocolate bars are processed, loaded with artificial chemicals and filled with unhealthy ingredients like sugar, dairy, and synthetic flavors. These ingredients virtually cancel out chocolate’s powerful health benefits. So, while native chocolate (cacao) itself is healthy for you, all the added ingredients are not. Answering the demand for healthy chocolate, BrainMD is happy to offer Brain in Love Chocolate Bars. Brain In Love Chocolate Bars Did you know as you savor a piece of dark chocolate, your brain responds as if you are falling in LOVE? Chocolate contains hundreds of blissful, health-promoting properties that support a positive mood and the ability to think clearly.* Now you can enjoy guilt-free, brain-healthy chocolate with BrainMD's Brain in Love Chocolate Bars!* What's in Brain in Love Chocolate Bars? 60% Dark – 100% Decadent Free of Sugar, Cholesterol, and Gluten + it's Vegan and Non-GMO Low Glycemic and Diabetic Safe Natural Allulose Sweetener Organic Ingredients: Cacao, Sunflower Lecithin, and Vanilla Powder 90 Calories Per Serving 2 Grams of Dietary Fiber Per Serving Who Can Benefit from Brain in Love Chocolate Bars? Brain in Love Chocolate is for individuals seeking a guilt-free indulgence that supports brain health.* This sugar-free snack may appeal to health-conscious consumers, chocolate lovers, and those looking for a treat that aligns with their wellness goals. It’s perfect for those who enjoy dark chocolate and want a daily dose of antioxidants and flavanols to promote a healthy brain.* What Others Are Saying How Sweet It Is! “To get great brain nutrients in such a delicious treat! Pure heaven!” -Brenda Delicious, Very Satisfying! “I love this product. It is just the right size. At the end of my often very long hard days, it hits the spot for brain satisfaction.” -Linda Dark chocolate is loaded with antioxidants and can help improve blood flow to the brain, which is crucial for boosting focus, memory, and overall brain function." -Daniel G. Amen, MD Brain Healthy Dark Chocolate Promoting focus, memory, and overall brain health, Brain in Love Chocolate Bars are the perfect guilt-free treat.* They're rich in decadence and made with love. Try Brain in Love Chocolate Bars today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Brain in Love Chocolate Bars and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Nehlig, A. (2013). The neuroprotective effects of cocoa flavanol and its influence on cognitive performance. British Journal of Clinical Pharmacology, 75(3), 716–727. https://doi.org/10.1111/j.1365-2125.2012.04378.x 2. Francis, S. T., Head, K., Morris, P. G., & Macdonald, I. A. (2006). The effect of flavanol-rich cocoa on the fMRI response to a cognitive task in healthy young people. Journal of Cardiovascular Pharmacology, 47(Suppl 2), S215–S220. https://doi.org/10.1097/00005344-200606001-00018 3. Garbarino, S., Garbarino, E., & Lanteri, P. (2022). Cyrcadian rhythm, mood, and temporal patterns of eating chocolate: A scoping review of physiology, findings, and future directions. Nutrients, 14(15), 3113. https://doi.org/10.3390/nu14153113
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What to Do When You Feel Stuck in Life
Do you feel stuck? You aren't alone. People of all stages of life may be dealing with challenges similar to yours. Singles: growing weary of the dating game? Married couples: exhausted from dealing with relationship issues? Parents: problems with your kids making you lose your mind? What about your career? Do you feel stuck there too? Or perhaps lack of work is causing heightened levels of stress and worry. And what about leisure activities? Do you fail to derive the same level of enjoyment from hobbies and activities that you used to? Do you feel like your workout routines have plateaued? These, and many other factors, can make you desperate for a change in your current circumstances. Being in a rut can make you more prone to negative thoughts – which can make you feel even more stuck. The good news is there are natural ways to help you mentally deal with your feelings of sameness or personal stagnation. Following these 6 helpful steps can help you revitalize your routines… 6 Ways to Keep Moving Forward with Your Life When You Feel Stuck Mental Hygiene While it's necessary to practice good physical hygiene, many fail to realize that it’s just as important to have good mental hygiene. Letting your fears run wild in your mind can leave you feeling stressed or worried, so be proactive at curbing negative thoughts. You can disinfect your thoughts by exterminating the ANTs (automatic negative thoughts) that steal your happiness. Anytime you feel sad, mad, nervous, or stressed, write down what you’re thinking and then challenge that ANT. When you stop believing every fearful thought you have, you can start to regain control of your life. Deep Breathing Whenever you feel trapped or overwhelmed, do a deep breathing exercise. Take a deep breath, hold it for two seconds, and then slowly exhale for about five seconds. Do this 10 times and you should start to feel relaxed. It sounds so simple, but breathing is essential to life. When you slow down and become more efficient with your breathing, you may find that your outlook has improved and that you feel less stressed¹ and worried. Easy Does It While physical activity has an overall positive effect on health and longevity,² it’s possible to overdo it. Those who don't prefer working out at the gym may choose to increase the frequency and intensity of their at-home workout routines to stay in shape. While this is a healthy impulse, too much exercise can have a negative effect on the body and brain. For instance, it’s possible to tear a muscle or cause joint pain. Those unaccustomed to high-intensity workouts also may experience increased stress from such vigorous exercise. A low-impact exercise, like walking, is ideal since getting outside for some fresh air and sunshine should help to counter the effects of boredom or cabin fever. Virtual Vacation Traveling to far-off places can introduce you to new experiences, customs, sights, and people. But what can you do if you don’t have the time, resources, or ability to travel to an exotic location? Take a virtual vacation! Select a country you’d like to visit and watch an online travelogue or documentary to learn more about its culture, cuisine, and points of interest. Or, establish a weekly education night where you virtually visit the dream destinations of everyone in your family. Learning as much as you can about a culture now will serve to enrich your experience when you eventually visit the country in the future. Stay Connected Social connections are incredibly important to your overall well-being. Focusing your time and energy on positive people can have a dramatic impact on your everyday life and longevity. Having quality connections also can help remind you that you’re not alone in the world. Even if you live a great distance from friends or family, visual communications are possible via applications like Skype or FaceTime. Also, a good old-fashioned phone call is still an excellent way to keep in touch with others, so consider reaching out to that old college buddy or long-lost relative. Ride the Waves Perhaps your energy levels have yo-yoed or your mood has resembled a roller coaster ride during recent months. Coping strategies might help you during this unprecedented season of life. One technique is to visualize yourself riding ocean waves. Realizing that you’ll encounter many ups and downs in the days and months ahead can help you anticipate potential problems and recover from them more quickly. These are just a few proven tips for dealing with isolation and worry. We hope they help you, and your friends and family, get out of a rut and back on track. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: Perciavalle, V., Blandini, M., Fecarotta, P., Buscemi, A., Di Corrado, D., Bertolo, L., Fichera, F., & Coco, M. (2017). The role of deep breathing on stress: A randomized controlled trial. Neurological Sciences, 38(3), 451–458. https://doi.org/10.1007/s10072-016-2790-8 Warburton, D. E. R., Nicol, C. W., & Bredin, S. D. S. (2006). Health benefits of physical activity: The evidence. CMAJ, 174(6), 801–809. https://doi.org/10.1503/cmaj.051351
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What Are Some of the Best Ways to Manage Stress and Anxiousness?
Occasional stress and anxiousness are a normal part of life. But sometimes unexpected circumstances arise that prove to be anything but normal. During periods of uncertainty, it’s easy to give in to fear and worry. When people have too much stress in their life, they often turn to unhealthy ways of dealing with it to feel better. However, these choices can end up doing more harm than good in the long-term. So, what positive coping strategies can you adopt during seasons of stress? Let’s take a look at some practical “dos” and “don’ts” for how to respond to adverse or stressful situations. Dos & Don’ts of Managing Stress [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Don’t Increase Alcohol Intake While drinking to deal with stress is more common in men than in women, the truth is, it isn’t healthy for anyone. Research shows that alcohol use may compound the effects of stress.¹ The numerous scientific studies on alcohol indicate there is no minimum intake that is safe or beneficial to our health. Alcohol use can change the functioning of the brain’s stress response system and impair your ability to cope with stress. In the long run, excessive alcohol consumption may make your body more susceptible to the effects of stress. Alcohol is a toxin, and this is just one of the many ways alcohol use negatively affects the brain and body. Do Drink More Water Since your brain is mostly water, drinking plenty of water can help the brain and body in numerous ways, including: Helping prevent fatigue Sustaining attention and mental performance Helping to balance mood and emotions Maintaining short-term memory function Supporting healthy blood volume to deliver oxygen to the brain Helping prevent and relieve minor headaches Supporting brain mineral balance to promote coping with stress Don’t Binge-Watch TV While staying informed is important, too much news can produce feelings of anxiousness. Switching away from the news might not yield a more favorable result since the suspenseful, frightening, or violent scenarios often featured in fictional entertainment can raise stress levels without you even realizing it. If that wasn’t bad enough, research has shown that watching TV to escape stress can make you feel guilty because you aren’t being productive, which may make it that much harder for you to relax. Do Get Consistent Physical Activity Exercise is a great way to increase your feel-good neurotransmitters, such as serotonin and dopamine. It also can help raise your heart rate and lower stress hormones. Exercise equips you to better handle stress and possible crises in the future because it raises beta-endorphins, the brain’s natural form of morphine. As a bonus, exercise is a well-documented way to raise the brain growth factor called BDNF,² which promotes the brain’s capacity to make new nerve cells. Don’t Eat Unhealthy Foods When you’re stressed out, you may be tempted to use food as a coping mechanism. Craving foods loaded with sugar, salt, and simple carbohydrates can make you feel worse by causing your blood sugar to spike and then crash. As difficult as it may be at first, try reaching for healthy, whole foods when you’re emotionally overwhelmed. Do Eat Brain-Boosting Foods Making healthier choices in your diet can benefit your waistline, help lift your mood, and provide a long-lasting increase in energy and focus. Your brain requires foods that are high in vitamins, essential minerals, and other nutrients to help meet its huge energy requirements throughout the day. Consider adding these good mood foods to your grocery list. [/wc_box] Due to the poor nutritional quality of the standard American diet (SAD), many people aren’t receiving proper nutrition from the foods they eat. To help fill in the nutrition gap, it’s essential to get energy-enhancing, stress-reducing nutrients. 2 of the Best Ways to Reduce Your Stress and Anxiousness 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 stores of magnesium, a mineral crucial for practically all our life processes and which can be depleted during times of increased stress.* This science-based supplement also includes herbal extracts clinically proven to have calming and anti-stress effects, helping to ease anxiousness without causing sleepiness.* This formula helps you cope with apprehension, tension, worry, and fatigue.* It includes: Magnesium – magnesium is a major mineral important for us to make energy and keep our brain connections (“synapses”) fine-tuned so that we can stay calm, balanced and maintain a mentally focused demeanor in the face of stress.* Taurine – a nutrient classified as conditionally-essential because some people need it from their diet, taurine has versatile benefits for electrical transmission in the brain.* It also supports the adrenal glands, which are crucial for coping with stress.* Holy Basil – holy basil (Ocimum sanctum, also called Tulsi), is revered both in Europe and the East for improving adaptation to occasional anxiety, feelings of exhaustion, forgetfulness and other problems related to stress.* L-theanine – derived from green tea, l-theanine is a unique amino acid found in clinical trials to improve mood, anxiousness, and cognition as well as the quality of sleep in people coping with stress.* Relora® – a unique mix of two herbs (Magnolia officinalis and Phellodendron amurense) that can enhance healthy management of the stress hormone cortisol while easing tension, anger, negative mood, and confusion.* This safe, non-sedating, and non-habit-forming formula combines the multiple beneficial actions of these well-studied herbs and nutrients to help your brain and body cope with stress on multiple levels.* 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 anxiety.* 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 – the brain’s main calming neurotransmitter, GABA supports the body’s natural mechanisms for quieting the mind and gradually falling asleep.* L-Theanine – this unique amino acid has also been found to have calming and relaxing effects while preserving mental sharpness.* Lemon balm (Melissa officinalis) – a member of the mint family that has been used as a medicinal herb for over 2000 years, lemon balm likely increases GABA’s calming activity in the brain.* Magnesium – magnesium has calming and relaxing effects and promotes overall sleep quality.* Vitamin B6 – also known as pyridoxine and pyridoxal-5-phosphate, vitamin B6 is essential for over 100 enzyme reactions.* The brain’s circuits need adequate vitamin B6 to produce various neurotransmitters, including GABA, dopamine, and serotonin, all of which help promote calm and relaxation while helping you stay in a good mood.* GABA Calming Support can help facilitate the production of calming brain waves, correct stress-causing nutritional deficiencies, and promote relaxation.* You’ll find Everyday Stress Relief and GABA Calming Support, along with other natural and effective products, in our Stress & Relaxation category. Try them both today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Anthenelli, R. M. (2012). Overview: Stress and alcohol use disorders revisited. Alcohol Research, 34(4), 386–390. PMID: 23584104 2. Sleiman, S. F., Henry, J., Al-Haddad, R., El Hayek, L., Abou Haidar, E., Stringer, T., Ulja, D., Karuppagounder, S. S., Holson, E. B., Ratan, R. R., Ninan, I., & Chao, M. V. (2016). Exercise promotes the expression of brain derived neurotrophic factor (BDNF) through the action of the ketone body β-hydroxybutyrate. eLife, 5, e15092. https://doi.org/10.7554/eLife.15092
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7 of the Best Ways to Keep Your Relationships Positive
Do you know people who look at everything in a negative light? Or someone who struggles with feelings of sadness, lack of motivation, or hopelessness? If so, they could be having troubles with the limbic system in their brain. What’s the Limbic System? The limbic system, sometimes referred to as the emotional brain, lies near the center of the brain. From an evolutionary standpoint, the limbic system is an older part of the brain¹ that enables humans to experience and express emotions, helping us move beyond primitive behaviors and facilitating development of the cerebral cortex, the brain’s most recently evolved zone and major processor of our advanced mental functions. Despite its small size – about that of a walnut – the limbic system is packed with brain circuitry critical for human behavior and survival. It impacts our mood,² processes our sense of smell, stores highly charged emotional memories, and affects sleep and appetite cycles. When the limbic system is less active than normal there’s generally a positive, more hopeful state of mind. When it’s relatively overactive, negativity can take over. Problems with the limbic system can result in: Sadness Increased negative thinking Gloomy outlook or perception of events A flood of pessimistic emotions, such as hopelessness, helplessness, and guilt Decreased or abnormally increased sexual responsiveness Appetite and sleep problems Social isolation Pain It’s been shown that enhancing emotional bonds between people can help heal the limbic system. How you relate to others can either help or hurt your limbic system. In general, the better you get along with those around you, the better you will feel. These 7 steps can help lift your mood and keep your relationships positive… 7 Ways to Keep Your Relationships Positive 1. Focus on the Positive This is one of those “easier said than done” tips, but it really is essential for maintaining healthy relationships. It’s easy to notice what you don’t like in a relationship, but when you spend more time appreciating what’s working well, you’ll be more likely to see an increase in positive behavior. Change takes time, but this is one step that can pay off big dividends if you consistently work at it. 2. Listen Before You Speak Instead of trying to convince the other person that your viewpoint is correct, attempt to see things from their perspective. The main objective shouldn’t be to win an argument, but to remove potential threats, address concerns and find common ground with the other person. Building a bridge is the best way to avert a quarrel before it even starts. 3. Healthy Community Social connections can significantly affect your health. Building and maintaining healthy relationships can lead to understanding and respect. When you care for others and feel cared for, your brain tends to release the bonding hormone oxytocin, which can counteract many of the negative effects of stress and low mood. The health habits of the people you spend time with can have a dramatic impact on your own health and habits. So, surround yourself with people who are happy, upbeat, kind and who challenge you to be the best version of yourself. 4. Keep Your Cool Remain levelheaded when voices are raised and tempers flare. Try removing the emotional charge from your conversations by speaking in a calm and caring tone. Be mindful of your comments and make sure your responses are coming from a logical, impartial point of view rather than an emotional, one-sided perspective. Instead of saying something negative or critical try your best to say something positive and constructive. Many times, this approach will result in a positive outcome for you and the other person. 5. Help Others Together Consider volunteering at a homeless shelter, food bank or animal refuge. In addition to being personally gratifying, serving others can alleviate stress, increase health and happiness, and make you feel grateful for the positive things in your life. Volunteering for a cause you believe in can give you something to look forward to and is a great way to find like-minded friends. Doing any of these activities with a partner or in a group can promote bonding and make the experience even richer. 6. Deal with Difficult Issues Whenever you concede a point just to avoid an argument, you give away a little bit of your power. Over time, this loss of control can make you resent the other person. Avoiding conflict in the short run often has devastating long-term effects. In a firm but kind way, express your opinion or concern. This will help keep the relationship open and balanced. 7. Remove Negative Influences Just as it’s important to minimize contact with negative people, it’s also crucial to rid yourself of negative habits that can sabotage your relationships with others. Smoking, drug and alcohol abuse, unhealthy diet, and all forms of self-abuse can increase your risk of many brain problems, including memory loss, extreme stress and anxiousness, focus and processing issues, poor sleep patterns, and other inappropriate behaviors. Alcohol should be used in moderation. Even one glass of wine or a hard alcohol per day can negatively affect the brain and body. Make it a priority to stop these harmful habits immediately. Get Support for Mood and Stress If you find yourself having negative/anxious thoughts or notice that your stress levels have gotten out of hand, we offer a range of powerful supplements for stress and mood that can help turn your day around. These brain-boosting supplements have been formulated with the highest-quality nutrients and ingredients to increase serotonin, dopamine, GABA, and other key brain transmitter systems that help you feel calm, content, and able to manage stress or mental strain. BrainMD’s supplement formulas are grounded in the latest clinical and scientific research.* We optimize the many vitamins, minerals, and other nutrients the brain needs to produce the neurotransmitters, brain cell connections, and hormones that can improve your mood and help you cope with everyday stress.* These supplements include Serotonin Mood Support, Everyday Stress Relief, GABA Calming Support, and many others to help keep your relationships positive.* Try them today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Morgane, P. J., Galler, J. R., & Mokler, D. J. (2005). A review of systems and networks of the limbic forebrain/limbic midbrain. Progress in Neurobiology, 75(2), 143–160. https://doi.org/10.1016/j.pneurobio.2005.01.001 2. Cleveland Clinic. (n.d.). Limbic system. Cleveland Clinic. Retrieved January 28, 2025, from https://my.clevelandclinic.org/health/articles/21206-limbic-system
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12 of the Best Ways to Ease Cabin Fever This Winter
Have you ever felt like you’re trapped inside a time loop like in the movie “Groundhog Day,” with each new day playing out in a nearly identical manner to the previous one? If you’re looking for ways to break up daily monotony, the good news is there are many stress-reducing, mood-boosting activities you can do from the safety of your own home. So if you need a vacation from your staycation, or relief from cabin fever during the winter months, here are a dozen tips for how to deal with the isolation blues… 12 of the Best Ways to Shake Up Your Routine This Winter 1. Can You Say Feng Shui? If it feels like the walls are closing in around you, it might be time to give your home a makeover. Start with one room and consider how you can improve the balance, flow, and harmony (there are many feng shui strategies to help with this) by moving around furniture, plants, and even pictures. Rearranging the rooms in your house can be a fun mental puzzle, like playing Tetris with furniture. It can also help you burn some calories and get a head start on spring cleaning. These alterations just might make you feel like you’re living in a new house for a few days or weeks, which should help improve mood¹ and fend off the feelings of cabin fever. So, pick a room and roll up your sleeves. It’s time to put the fun in functional! 2. Preserve Precious Memories If it’s been a while since you preserved your memories, take some time to work on a scrapbook or photo album. 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. And who couldn’t use some uplifting thoughts right about now? 3. Read a Book Reading stimulates a wide variety of brain regions² that process, interpret, and analyze what you read, and then store that information for later recall. In other words, reading is good for your brain. So, why not hit your summer reading list early this year (if you don’t know what to read, we’ve got plenty of book recommendations for you)? Also, you can enhance your experience by joining or hosting a virtual book club. 4. Game Night With increased cautions surrounding video games, sometimes it’s nice to have a low-tech game night. If you already own some board games, dig them out of the closet and prepare for hours of fun. Don’t feel obligated to purchase these, but here are some of my favorite board games: Scattergories – great for sharpening your recall and word knowledge. A fun, fast-paced party game. Stratego – essentially “capture the flag” on a board, it effectively combines chess-like strategy (pieces with various functions and values) with advanced memory skills (you must mentally track the other player’s pieces, which are faced away from you). 221B Baker Street – lives up to its billing as the “master detective game.” Assume the role of Sherlock Holmes, visit various London locations, collect clues, and solve the case. If you like Clue, you’ll love this game. Did I mention you get to be Sherlock Holmes? 5. Virtual Vacation Traveling to far-off places can introduce you to new experiences, customs, sights, and people. But what can you do if you don’t have the time, resources or ability to travel to an exotic location? Take a virtual vacation! Select a country you’d like to visit and watch an online travelogue or documentary to learn more about the local culture, cuisine, and points of interest. Or, establish a weekly education night where you virtually visit the dream destinations of everyone in your family. Learning as much as you can about a destination ahead of time will serve to enrich your experience when you actually visit the country in the future. 6. Home Improvements If you’ve been meaning to fix the dryer or repaint the spare bedroom, this might be an ideal time to make some improvements around your house. If you should get stuck at any point, there are many DIY instructional videos on YouTube for how to fix just about anything. Above all, use common sense, like using a ladder or step stool to help you reach high places, and stay injury-free. 7. Personal Inventory Though it may be difficult to establish a 5-year (or even 1-year) plan right now, making a personal inventory can pay off dividends in the future. A One-page Miracle (OPM) can help you make better choices, which will enable you to achieve more in life. Write down the specific goals you have for each major area of your life. Then ask yourself every day, “Is my behavior getting me what I want?” This simple but profound activity can aid the process of turning your thoughts into reality. Click here for tips on how to create your own OPM. 8. Learn Something New Set aside some time every day to learn something new. Here are some examples: Learn a foreign language Pick up a musical instrument like the guitar, piano or drums (please be mindful of your shut-in neighbors) Improve your cognitive functioning with crossword puzzles, Sudoku or brain games Learn a new exercise, type of dance or other physical activity Take a chess tutorial Learn how to draw or paint Learn how to cook (or try new healthy recipes) Take an online class Brain researchers emphasize that the “use it or lose it” principle applies to the brain. When the brain stops learning it can start fading, so be intentional at learning new things. 9. Movie Night Having a movie night is a great way to keep the entire family occupied and spend some quality time together. You can select a family favorite or a new release. Or, if you’re up for a twist, have everyone write down their movie selection on a strip of paper, put the folded slips into a bowl, and have someone randomly select the winner. Although the idea might meet with initial resistance from younger family members, consider watching a classic movie. Films like “The Wizard of Oz” (1939) or “The Adventures of Robin Hood” (1938) are sure to appeal to every member of your family. 10. Take a Walk If you’re feeling a little cooped up, stepping outside for some fresh air is a healthy choice, both mentally and physically. The change in scenery will give you a new perspective, which might inspire some new ideas that you can use in your personal or professional life (the idea for this blog came while I was on a walk). Walking can help clear your mind, improve your mood,³ and burn some calories all at the same time. It also can help ensure you get some vitamin D3 (if it’s sunny out). Be sure to dress warmly when taking a stroll during the winter months. 11. Write It Down The process of journaling gives stressful thoughts a place to live other than your brain. Once those concerns have been expressed, they often lose their intensity and urgency, which can help you mentally relax. Writing in your journal 10 minutes before you go to bed can help relieve the worries of the day and put you in a restful state of mind. 12. Stay Connected Social connections are incredibly important to your overall well-being. Focusing your time and energy on positive people can have a dramatic impact on your everyday life and longevity. Though you might feel more distant from people than ever before, visually communicating with others is possible via applications like Zoom, Skype, or FaceTime. Of course, a good old-fashioned phone call is still an excellent way of keeping in touch with friends and loved ones. Relieve Your Cabin Fever Hopefully implementing these ideas will help alleviate any lethargy or loneliness you may be experiencing this winter season. Feel free to share these tips, along with any others you can think of, with your friends and family. And, stay healthy and safe! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. DeBusk, C. (2022, May 9). Using Feng Shui for your mental health. Verywell Mind. https://www.verywellmind.com/using-feng-shui-for-your-mental-health-5188480 2. Houston, S. M., Lebel, C., Katzir, T., Manis, F. R., Kan, E., Rodriguez, G. R., & Sowell, E. R. (2014). Reading skill and structural brain development. Neuroreport, 25(5), 347–352. https://doi.org/10.1097/WNR.0000000000000121 3. DeAngelis, T. (2022, November). Want to boost your mental health? Take a walk. Monitor on Psychology, 53(8), 80. https://www.apa.org/monitor/2022/11/feature-walk
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What Is Trauma and Where Can I Get Help?
Trauma affects millions of people worldwide and can have a significant impact on their mental health. From childhood abuse to natural disasters, understanding trauma is critical in helping individuals overcome the difficulties it presents. Whether you’re someone who’s personally experienced trauma or are seeking to learn more for personal development purposes, the following are valuable insights into what trauma is and how it impacts mental health. Let’s explore the intricacies of this crucial topic. What is Trauma? Trauma is a type of stress that can have long-lasting effects on a person’s mental and emotional health. It can be caused by an event or series of events that are emotionally threatening or overwhelming. Traumatic events can include car accidents, sexual assault or abuse, and exposure to violence or war. People who’ve experienced trauma may feel like they’re in danger even when they aren’t. They may feel scared, helpless, or alone. These individuals may be easily startled, become irritable or aggressive, have trouble sleeping, or avoid people or places that remind them of the traumatic event. These are all normal reactions to trauma. But for some, these reactions linger long after the event is over and can lead to reliving the trauma through nightmares and flashbacks. This may cause them to feel isolated, ashamed, or hopeless, which may lead to substance abuse, mood issues, and other mental or behavioral problems. These issues may stem from one of the different types of trauma. Types of Trauma There are many kinds of trauma that can occur throughout a person’s life. The most common types of trauma include: Physical abuse Sexual abuse Emotional abuse Psychological trauma Childhood trauma Natural disasters War or conflict Common Symptoms of Trauma Trauma can manifest in many ways, but there are some symptoms that tend to be common among those who’ve experienced it. Each type of trauma can have different effects on a person’s mental health. Some people may experience short-term effects, while others may suffer from long-term effects. Some common symptoms of trauma include: Mood issues Intrusive thoughts or memories/flashbacks of the event Avoidance of anything that reminds them of the event Increased worry and fearfulness Nightmares or sleeplessness Agitation or irritability Guilt or shame Feeling disconnected from others or emotionally numb It’s important to seek professional help if you’re experiencing any of these symptoms. A therapist can help you identify the source of your symptoms and develop a treatment plan to address them. Effects of Trauma on Mental Health Trauma can have a profound effect on mental health. Traumatic events can trigger a range of psychological reactions and other conditions. People who’ve experienced trauma often feel isolated and alone. They may feel like they aren’t worthy of help or that no one can understand what they’re going through. These feelings can make it hard for them to reach out for support. Untreated trauma can lead to long-term mental health problems. Coping Strategies for Dealing with Trauma When people think of the word trauma, they often associate it with a single, life-altering event, such as a experiencing a natural disaster or surviving a violent act. While these experiences certainly can be traumatizing, it’s important to remember that trauma isn’t always initiated by such dramatic events. Trauma can be caused by any experience that overwhelms your emotions, negatively affects your mood and stress levels, and causes you to isolate. Isolation can be a major factor in both causing and prolonging trauma. When you feel isolated and alone, you’re more likely to dwell on your trauma, which can magnify its effects. As such, one of the most important things you can do when coping with trauma is to seek out social support. One recent study¹ proved the importance of social support in trauma recovery, presenting a biopsychosocial model that explores how interpersonal connections can aid in managing trauma symptoms and fostering resilience after traumatic events. Surround yourself with family and friends who will listen to you and offer words of comfort. If you don’t have close friends or family members you can rely on, there are many support groups available for people dealing with trauma. Talking about your experience with others who’ve been through similar situations can be very helpful in coming to terms with what happened and beginning the healing process. It’s also important to take care of yourself physically when you’re dealing with trauma. Exercise and proper nutrition can help improve your mood and give you more energy to cope with difficult emotions. Be sure to get enough sleep, as fatigue can make it harder to deal with stress. Also, try to find activities that bring you joy and help you relax. Whether it’s reading, playing music, or engaging in deep breathing exercises, find activities that can help reduce stress and increase calm and relaxation. Best Treatment Options for Those Experiencing Trauma There are a variety of treatment options available for those experiencing trauma. The type of treatment will vary depending on the individual and the severity of their trauma. Some common treatments include: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Psychotherapy: This is a type of counseling that can help individuals process their feelings and thoughts related to the trauma. It can be done in an individual or group setting. Cognitive Behavioral Therapy: CBT can help individuals change negative thinking patterns and behaviors that may be associated with their trauma. Eye Movement Desensitization and Reprocessing: EMDR uses eye movement to help reduce the intensity of traumatic memories and has been an effective treatment for many people, including those struggling with post-traumatic issues. Supplements: High-quality dietary supplements may help with emotional, physical, and mental challenges. It’s always recommended to speak with a nutritionally-informed doctor or healthcare professional before starting any supplement regimen. [/wc_box] Long-Term Effects of Untreated Trauma Trauma doesn’t have to be a singular, life-altering event. It can be the result of several negative experiences that cumulatively create an overwhelming sense of hopelessness, powerlessness, and fear. For many people dealing with untreated trauma, attempts at numbing their emotional pain may lead to substance abuse² and self-harming behaviors. If you or someone you know is struggling with the effects of trauma, help is available. If you aren’t sure what to do, talking to a doctor or mental healthcare practitioner is a great place to start. Hope for the Journey to Recovery Trauma is a life-changing event that can have a major impact on an individual’s mental and physical health. It’s important to be aware of the signs and symptoms of trauma, how it can manifest in day-to-day life, and what potential treatments are available for those affected. Remaining open to conversations about this topic can provide support and understanding for those who’ve gone through a traumatic experience. With safe spaces, educational resources, and proper professional help, it’s possible to find the support and encouragement you need to guide you on your journey of recovery. Amen Clinics offers in-clinic and telehealth (via telephone and video conferencing) services. To learn more about the full range of services at Amen Clinics or to set up an appointment, please call 866-347-6076. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Calhoun, C. D., Stone, K. J., Cobb, A. R., Patterson, M. W., Danielson, C. K., & Bendezú, J. J. (2022). The role of social support in coping with psychological trauma: An integrated biopsychosocial model for posttraumatic stress recovery. Psychiatric Quarterly, 93(4), 949–970. https://doi.org/10.1007/S11126-022-10003-W. 2. Center for Substance Abuse Treatment. (2014). Chapter 3: Understanding the impact of trauma. In Trauma-informed care in behavioral health services (Treatment Improvement Protocol (TIP) Series No. 57). Substance Abuse and Mental Health Services Administration. Available from https://www.ncbi.nlm.nih.gov/books/NBK207191/
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Helpful Ways to Cope with Grief and Loss During Hard Times
Are you dealing with a loss? Maybe you've recently lost a job or lost someone close to you. Identifying and processing your feelings can help you cope with a personal, relational, or financial tragedy. If you’re struggling with a loss, there are steps you can take to begin the healing process. The first is to identify which stage of grief you’re in and what that means. The Stages of Grief Grief can leave a lasting imprint on the brain and can cause many physical and mental problems. It can make people feel sad, moody, unfocused, edgy, or irritable. It can even cause sleep issues. Although models vary, many counselors follow the 5 Stages of Grief (Kubler-Ross Grief Cycle) to help their patients. The 5 Stages are: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Denial – This is typically the first stage (some quickly proceed to Anger). When faced with an unexpected or tragic situation, many people resist the facts or enter a state of disbelief. Anger – As the reality of the situation sets in, many people become outraged and may even start to blame others. This is especially true when an avoidable or senseless tragedy has occurred. Bargaining – When people feel helpless and vulnerable, they may try to regain control with “If only” statements like, “If only we’d gotten that second opinion.” Depression – Depression may manifest itself as mourning, sadness, regret, helplessness, or hopelessness. Acceptance – People who arrive at this stage have come to terms with what happened and are trying to figure out how to move forward with their lives. Some reach this stage only after extreme effort. Sadly, some never fully reach this stage. [/wc_box] If you’re in the process of grieving, working through this cycle can be a huge help. Here are 6 additional strategies for how to deal with loss and recover from grief… 6 Helpful Ways to Cope with Grief and Loss 1. Don’t Avoid Your Feelings A healthy way to deal with grief and loss is to allow yourself to express painful emotions. In a private place, let out your feelings: cry, pound pillows, and even scream if necessary. Avoiding painful thoughts, feelings, and memories can do more harm than good in the long run. Research has shown that avoidance increases the likelihood of a host of psychological issues¹ that can lead to mood problems, binge eating, persistent pain, low academic performance, and more. 2. Write It Down Suppressing your feelings (negative emotional energy from grief, guilt, anger, etc.) can lead to harmful behaviors and coping methods. Whenever you have a bout of grief, write down your feelings in a journal or notebook. This can help bring perspective, which often gets lost during emotional crises. The process of journaling gives mournful thoughts a place to live other than your brain. Once those concerns have been expressed, they often lose their intensity and urgency, which will help you mentally relax. Writing in your journal 10 minutes before you go to bed can help relieve worries and put you in a restful state of mind. 3. Overcoming Painful Memories A helpful way to overcome emotional trauma or grief involves breaking the bonds of the past. This exercise is based on the belief that negative feelings and behaviors are often motivated by memories that are either inaccurate or unhealthy. Whenever you have a painful or disruptive memory or feeling, write down the answers to the following 5 questions: When was the last time you struggled, had the disruptive memory or feeling, or emotional pain? Give details. What were you feeling at the time? Describe the predominant emotion. In your mind, imagine yourself on a train going backward through time. Go back to a time when you had the feeling. Write down the incident in detail. Can you go back even further to the moment you had the feeling for the first time? Write down the details of the original incident. If you’ve identified the origin of your feelings, can you disconnect them by reprocessing them through an adult or parent mindset? Consciously disconnect the emotional bridge to the past with the knowledge that what happened in the past belongs in the past, and what happens now is what matters. This technique has helped many people who’ve struggled with grief and loss. Keep in mind that this process can dredge up painful memories. 4. Volunteer When you’re emotionally ready, consider volunteering at a homeless shelter, food bank, or animal refuge. Serving others can help alleviate sorrow, increase health and happiness, and make you feel grateful for the positive things in your life. Volunteering² for a cause you believe in can give you something to look forward to and is a great way to find like-minded friends. Doing any of these activities with a partner or in a group can promote bonding and make the experience even richer. Also, by sharing your experiences, you might be able to help someone else who’s dealing with loss. 5. Don’t Rush Recovery It’s important to realize that people react differently to loss. Some quickly rebound from a trial or trauma. Others may require more time to get back on their feet. Try to remain patient during this difficult time. Though the natural tendency is to accelerate the recovery period, there’s no set time limit. Just as grieving is a process, so too is recovery. 6. Reach Out for Help Though isolating yourself during tough times may seem like the safest option, closing yourself off from the world can intensify your feelings of grief and loss. Resist the urge to shut out the individuals who can offer you encouragement and support. Reach out to friends and family and let them know when you’re emotionally overwhelmed. Seek professional help if necessary, but don’t fight your battles alone. Where to Find Help Many people receive guidance and emotional support from talk therapy. Speaking with a trained therapist or counselor can make a significant improvement in your outlook and ability to bounce back from life’s challenges. During these uncertain times, your mental well-being is just as important as your physical well-being. If you’re dealing with anger, guilt, sadness, or mood issues, you don’t have to continue struggling alone. Amen Clinics offers in-clinic and telehealth (via telephone and video conferencing) services. To learn more about the full range of services at Amen Clinics or to set up an appointment, please call 866-347-6076. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Fernández-Rodríguez, C., Paz-Caballero, D., González-Fernández, S., & Pérez-Álvarez, M. (2018). Activation vs. experiential avoidance as a transdiagnostic condition of emotional distress: An empirical study. Frontiers in Psychology, 9, 1618. https://doi.org/10.3389/fpsyg.2018.01618 2. Coren, E., Phillips, J., Moore, J., Brownett, T., & Whitfield, L. (2021). An examination of the impacts of volunteering and community contribution at a community festival through the lens of the five ways to wellbeing. International Journal of Community Wellbeing, 5(1), 137–156. https://doi.org/10.1007/s42413-021-00154-2
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Get a Mood and Immune Boost with Neuro Zinc
Do you ever think about zinc? If not, you should. This powerful and versatile mineral is essential for human health and well-being. That’s why it’s called an essential mineral. If you’re looking to support your mood, cognition, and immunity, you need BrainMD’s new, ultra-pure, super-mineral supplement… Zinc Essentials Zinc is a mineral vital for health and survival. Each of the body’s 30 trillion cells need zinc. At least 10% of all human genes code for zinc proteins, of which at least 300 are enzymes. The body needs zinc on an ongoing basis since it doesn’t have substantial capacity for storage of this mineral. Unfortunately, many people don’t get enough zinc in their diet. The Missing Zinc Substantial numbers of Americans are at risk for zinc deficiency. In the U.S. and other industrialized countries, the demographic most likely to be zinc deficient is the elderly (up to 1 in 4 of those over age 60). Deficiency of zinc allows oxygen free radicals originating in the mitochondria to threaten our antioxidant defenses, which creates oxidative stress. Zinc deficiency also allows increases in immune system messenger proteins – cytokines – that tend to promote inflammation. Zinc deficiency can be due to inherited mutations, but most often is related to inadequate dietary intake and/or excessive loss from the body. Whatever its origins, zinc deficiency can pose serious long-term health challenges. Zinc and the Brain Zinc is vital for practically all the brain’s circuitry. The connections between the nerve cells (synapses) need zinc to operate, and many are functionally regulated by zinc. Also, as the brain generates the energy it needs, zinc helps protect it against the damaging effects of free radicals. A double-blind, placebo-controlled study¹ evaluated the effects of zinc supplementation on cognitive function and mood in overweight or obese middle-aged women. The results indicated that 12 weeks of zinc supplementation (30 mg/day) improved cognitive scores, particularly in tasks involving memory and executive function. The study supports the role of zinc in enhancing brain function in adults. Zinc and Mood Clinical studies have established that many people with mood problems have low zinc in their blood. Those with the lowest zinc levels tend to show the most extreme mood problems. Zinc is crucial for the dopamine and serotonin transmitter systems that help control mood. In the U.S., at least 1 in 5 people experience serious mood problems and at least 1 in 4 experience serious feelings of anxiousness. Results from 6 double-blind randomized, controlled trials² (RCT) suggest supplementing with zinc can improve mood. Zinc and Immunity Poor zinc status can cause immune problems in adults, particularly in the elderly, which often can be fixed by zinc supplementation. Older persons with digestive problems that impair their dietary nutrient absorption may avoid zinc deficiency by taking supplemental zinc. In children, zinc deficiency has been linked to problems with the immune functioning of the lower respiratory tract. In a clinical trial, correcting the zinc deficiency with zinc glycinate improved the problem. Since so many people have low levels of zinc, BrainMD is proud to offer its high-quality supplement... Neuro Zinc Neuro Zinc supplies the essential mineral zinc – crucial for optimal brain function and overall health – in a form that’s highly absorbable and easy on the stomach.* Neuro Zinc Benefits Here are some of the benefits of taking Neuro Zinc: Positive mood and emotional balance* Better cognitive function* Enhanced immune response* Antioxidant support* Increased blood zinc levels* Neuro Zinc Ingredient Zinc (zinc glycinate, as zinc bisglycinate chelate) Zinc is a mineral crucial for mood, cognition, and brain connectivity. It’s also important for immunity, fertility, and antioxidant defense. Zinc bisglycinate chelate is readily absorbed and gentle on the digestive system. Neuro Zinc FAQ [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Who can benefit from Neuro Zinc? Practically everyone, including adults and children age 14 or older. Neuro Zinc is recommended for individuals seeking to improve their mood, immune readiness, and overall brain health.* How can I use this supplement? We recommend adults take 1 capsule (supplying 25 mg of zinc) daily, with food. This product is not intended for children under age 14, because their upper safe limit is set below 25 mg per day. Users of this product should not exceed the Tolerable Upper Level (“UL”) for zinc, unless for a limited time and under physician supervision. The zinc UL developed by the U.S. government is 40 mg per day for age 19 years and older, and 34 mg per day for ages 14-18 years. If consumed at more than 50 mg per day for a period of weeks, zinc can begin to lower the body’s copper levels.* Can I use Neuro Zinc if I take iron? Iron can compete with zinc for absorption, though only at relatively high intakes (above 38 mg per day).* Users of this product should be careful to take supplemental iron only if they are tested and found deficient in iron, and only by itself and at least 2 hours away from Neuro Zinc or other supplements.* What makes Neuro Zinc different from other zinc products? Neuro Zinc provides zinc as pure, authentic zinc bisglycinate chelate, a form known to be well absorbed, gentle on the digestive system (some zinc forms are not), and found effective in clinical trials.* Does Neuro Zinc contain allergens? No. Neuro Zinc is free from dairy, glutens, sugar, corn, soy, nuts, eggs, yeast, and artificial colorings or flavorings.* It is suitable for vegans, and compatible with keto or paleo dietary patterns.* [/wc_box] Get In Sync with Zinc Supplementation with this essential mineral has consistently improved intestinal activity, reproductive function, and pregnancy outcomes in clinical trials.* Zinc supplementation also can be helpful for vision, skin health, blood sugar support, and overall brain health.* Neuro Zinc is a pure and effective source of zinc.* It’s well absorbed and gentle on the stomach.* It’s the essential choice for brain, immune, and whole-body support.* Try Neuro Zinc today! At BrainMD, we’re dedicated to providing the highest purity nutrients and standardized herbal ingredients to support your overall well-being. For more information about Neuro Zinc and our full list of supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. Scientific References: Vargas, L. D. S. de, Jantsch, J., Fontoura, J. R., Dorneles, G. P., Peres, A., & Guedes, R. P. (2023). Effects of zinc supplementation on inflammatory and cognitive parameters in middle-aged women with overweight or obesity. Nutrients, 15(20), 4396. https://doi.org/10.3390/nu15204396 Totten, M. S., Davenport, T. S., Edwards, L. F., & Howell, J. M. (2023). Trace minerals and anxiety: A review of zinc, copper, iron, and selenium. Dietetics, 2(1), 83-103. https://doi.org/10.3390/dietetics2010008
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3 of the Best Ways to Avoid the Winter Blues
It’s the season of crisp air, warm beverages, and dazzling light displays. For many people, it’s the most wonderful time of year. For others, it’s the beginning of a period of prolonged sadness and lethargy. The winter season seems to be filled with unrelenting stress, unrealistic expectations, and unforeseen pressures that can cause mood and sleep issues. Unaddressed, these factors have the power to steal your joy, sabotage your health, and trigger unproductive behaviors…which can ruin your holiday. Winter Blues There are several reasons why the winter months can negatively affect a person’s thoughts and feelings. Due to the shorter days, colder weather, and scarcity of sunshine, many people stay inside where it’s warm and hunker down for the winter. This can trigger the winter blues, which affects about 14% of American adults.¹ Spending more time indoors, due to work or seasonal conditions, can create physiological changes in the brain. These can have a significant impact on attitude and outlook. They also can lead to the onset of low mood. Signs of Low Mood Though they might not even realize it, many people struggle with low mood. Whether initiated by the demands of work, relationship challenges, or excessive stress, anxious or depressive thoughts can come on without warning. Low mood can contribute to adverse physical consequences and can also lead to possible psychological concerns. Low mood may include: Negative or guilty thoughts Mental fogginess Purposefully avoiding social interaction Overeating and emotional eating Periods of low appetite Difficulty with concentration and memory Since many people dismiss these issues as just feeling down, they may not get the help they need, which can result in serious mental or emotional difficulties. To avoid the devastating effects of low mood, implement these 3 strategies to help keep your spirits bright this winter season. 3 of the Best Ways to Brighten Your Mood & Avoid the Winter Blues Take Sunshine Vitamins The body needs sunlight to make vitamin D, which is sometimes called the “sunshine vitamin.” Getting necessary amounts of vitamin D can be particularly challenging during the winter season when there are fewer hours of sunlight and the sunlight itself is less intense. The lower your vitamin D levels, the more likely you’ll be to feel blue rather than happy. Low levels of vitamin D have been associated with higher incidences of anxiousness and mood issues. The current U.S. Daily Value recommendation is 400 IU, but experts agree this is well below the physiological needs of most individuals and suggest 2,000-10,000 IU daily. Good Mood Foods Since your brain uses more than 20% of your body’s total energy, it requires high-quality food with specific vitamins and nutrients to use as fuel throughout the day. What you eat can greatly affect your brain’s overall performance. Making healthier choices in your diet will not only help control your waistline, it can also help lift your mood and provide a long-lasting increase in energy and focus. Add these mood-boosting foods to your next grocery list. Supplemental 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. If getting enough natural light proves to be a challenge, consider investing in a therapy lamp for your home or work desk. Known for their effectiveness in helping to alleviate low mood, therapy lamps even can help with mood problems that aren’t related to the seasons. Clinical research shows they also can improve mental focus (especially for those with attention challenges), and sometimes overall energy and well-being as they improve the body’s sleep patterns. If you’re looking for a safe and natural way to boost your energy and mood, BrainMD proudly recommends the Bright Minds Therapy Lamp. Bright Minds Therapy Lamp Light is essential for life and has a direct effect on how the brain and body function. The Bright Minds Therapy Lamp creates a suitable replacement for natural sunlight.* This is especially crucial during the winter months when fewer hours of sunlight can negatively affect mood. Known for their effectiveness in helping to alleviate winter blues or seasonal affective disorder (SAD),² light therapy lamps have also been shown in research to help with focus, mood, energy, and to promote healthier sleep.* The Bright Minds Therapy Lamp is ideal for home or office use as a supplemental light source.* There are many potential benefits to using an indoor lightbox, including: Boosted energy* Sharpened focus* Enhanced mood* Improved sleep quality* Verified safe and efficient indoor light source* Bright Minds Therapy Lamp Benefits The Bright Minds Therapy Lamp is a full spectrum LED light that’s sleek and ultra-safe.* It offers up to 10000 LUX brightness and includes 2 light modes: White and Blue. With so many features and potential health benefits coming from such a small, portable device, the Bright Minds Therapy Lamp can help bring more joy and energy to your life.* What others are saying about Bright Minds Therapy Lamp: “Love this lamp! I enjoy the many settings of time, type of light, and intensity. I have used it almost daily for a month and feel such a difference.” – Marni “This lamp helped elevate my mood while stuck indoors.” – Lilly Note: We’ve taken every precaution in producing this safe and effective indoor lightbox. If you experience eye strain or have an existing eye condition, please consult your physician before using this lamp.* At BrainMD, we’re dedicated to providing high-quality supplements and devices to improve your physical health and overall well-being. For more information about Bright Minds Therapy Lamp and our full list of products, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: Targum, S. D., & Rosenthal, N. (2008). Seasonal affective disorder. Psychiatry (Edgmont), 5(5), 31–33. https://doi.org/10.1007/springer.19727250 Melrose, S. (2015). Seasonal affective disorder: An overview of assessment and treatment approaches. Depression Research and Treatment, 2015, Article 178564. https://doi.org/10.1155/2015/178564
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