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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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10 of the Best Ways to Have Emotional Stability in an Uncertain World
On a scale from 1 to 10, how anxious are you feeling right now? Do you feel like everything’s up in the air and you can’t make any solid plans? Are you living in a constant state of worry and stress? Perhaps a crisis at home or work has completely disrupted your daily schedule, creating a variety of lifestyle changes that have impacted your focus, sleep, and mood. Or, maybe the unique stressors of these uncertain times have impaired your ability to cope, making you feel completely overwhelmed most of the time. Though you can’t stop what’s happening around the globe, you can change what’s going on inside your brain to prevent fear from dominating your life. If you need some relief from all the chaos or uncertainty in your life, here are 10 helpful ways to dial back the stress and fear… 10 Ways to Help You Find Emotional Stability & Overcome Fear in an Uncertain World 1. Start Out Positive Begin each morning by saying something like, “Today is going to be a great day!” Such a simple sentence can cause your brain to look for ways to fulfill that hopeful statement. It also establishes a healthy thought pattern that you can continue throughout the day. When you focus on positive affirmations, your brain can help you discover ways to turn them into reality. This simple strategy can make a significant difference in your life, so do it first thing in the morning to set the tone for your entire day. 2. Mental Hygiene While physical cleanliness is extremely important, many fail to realize that it’s just as important to practice 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. 3. Healthy Fears During hectic, tragic, or unpredictable seasons of life, it’s completely normal to feel stressed or worried. It’s also natural to have fears or occasional feelings of anxiousness. Not all fears are bad; appropriate levels of worry can keep you sharp and safe. In fact, having a healthy fear of potentially harmful things can save your life. That may be why the “don’t worry, be happy” types – like those who crowd Florida’s beaches during Spring Break – tend to be the earliest to die from accidents and preventable illnesses. 4. Just Breathe Whenever you feel worried, frustrated, angry, or tense, consider doing a deep breathing exercise. Take a deep breath, hold it for one to two seconds, and then slowly exhale for about five seconds. Do this 10 times and you should start to feel very relaxed, perhaps even a little sleepy. It sounds so simple, but breathing is essential to life. When you slow down and become more efficient with your breathing, you may find that your problems aren’t as dire as you thought they were before you started the exercise. 5. Visit a Haven Choose a haven – a place you can imagine with all your senses. If it’s the beach, visualize the ocean, feel the sand beneath your feet, and the warm sun on your skin. Your haven can be any real or imaginary place where you feel comfortable. Begin to envision yourself not as you currently are, but as you want to be. Spend at least 20 minutes a day on this refueling, life-changing exercise. You’ll be amazed at the results. 6. Avoid Alcohol Frequent consumption of alcohol is associated with lowered brain volume. The functional consequences of this effect can be life-altering in their scope. Many people use alcohol to calm their worries, but this coping strategy can significantly backfire. Alcohol’s impact on health is serious: though well known to harm the liver, it also can damage the heart, lungs, and pancreas. It also affects mood, which can make what’s going on in your life or the world seem even gloomier. 7. Outdoor Activities Engaging in outdoor activities is important for everyone. Exercise can increase blood flow¹ to deliver oxygen and other positive nutrients to the brain. Physical activity has also been associated with improved mood and a more optimistic outlook on life. Whether you enjoy hiking, biking, or horseback riding, being outdoors has an overall positive effect on vitality. Walking can help clear your mind, improve your mood, and burn some calories all at the same time. 8. Tea Time Drinking a cup of warm tea can help relieve stress and lift your spirits. Many teas are low calorie, sugar-free, high in antioxidants, and low in caffeine. Some decaffeinated teas can help you feel more at ease. For centuries, chamomile tea has been hailed for its calming effects. This herbal tea helps promote relaxation and can help alleviate the stresses of the day, so you can turn off your brain and get some quality sleep. 9. Turn Off the News When news channels present unsettling projections and shocking images, the fear centers of the brain may be activated. News can induce a state of FOMO (fear of missing out) that keeps you riveted to each new alarming or controversial event, which can make you feel even more on edge. Obsessively scrolling through news sites on the internet also can fill you with fear. In fact, watching negative news can increase both anxious and sad moods. Minimize your exposure to the news by establishing time limits and stop watching TV at least an hour before you go to sleep at night. 10. End the Day Well At night, ask yourself, “What went well today?” Even if you’re struggling with emotions, worried about finances, or having relationship issues, there’s sure to be at least one good thing that happened earlier in the day. Right before bed, write down 3 things that went well during the day. Train your brain to review the positive events of the day and create your own nightly highlight reel. It will help you sleep better, which will enhance your mood and energy levels the next day. Research has shown that people who did this exercise were happier and less depressed at 1-month and 6-month follow-ups than at the study’s outset. In a 2017 study,² this simple exercise was found to help people in stressful jobs develop a more positive sense of well-being. This easy activity can help you end each day on a positive note. Found, Emotional Stability These are just a few of the proven techniques you can use to reduce the stress and fear in your life. Try these tips and see which ones work best for you. Then, feel free to share them with your friends and family. 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. Mulser, L., & Moreau, D. (2023). Effect of acute cardiovascular exercise on cerebral blood flow: A systematic review. Brain Research, 1809, Article 148355. https://doi.org/10.1016/j.brainres.2023.148355 2. Rippstein-Leuenberger, K., Mauthner, O., Sexton, J. B., & Schwendimann, R. (2017). A qualitative analysis of the Three Good Things intervention in healthcare workers. BMJ Open, 7(5), e015826. https://doi.org/1. /bmjopen-2017-015826
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10 of The Best Ways to Practice Gratitude
With the holidays rapidly approaching, it’s time to focus on family and friends. It’s also the season to celebrate the many good things that have taken place in your life over the past year. Even if you’ve experienced disappointments or setbacks, there are still plenty of things to be grateful for in life. Concentrating on the positive can have a huge impact on your outlook and success. The Power of Gratitude Did you know that practicing gratitude actually makes your brain work better? It causes significant changes to occur in your brain that can enhance function and make you feel better. Research¹ suggests that focusing on gratitude helps to calm the deep limbic areas and enhance the other judgment centers of your brain. People who express gratitude on a regular basis are healthier, more optimistic, make better progress toward their goals, have a greater sense of well-being, and are more helpful to others. Living in a state of gratitude is more than just thanking someone for opening the door for you – although that’s a good thing to do. It’s about having an attitude of gratitude regardless of the circumstances. Practicing these 10 habits can help you remain grateful during the holidays and throughout the year: 10 Ways to Practice Gratitude Every Day 1. Compliment Others Find something nice to say to family, friends, coworkers or even a stranger in an elevator or at the grocery store. Complimenting someone on their outfit, hair or backpack pin will make them feel better about themselves. Kind words can create a positive feedback loop; the person giving the compliment often ends up feeling just as uplifted as the receiver of the compliment. Getting in the habit of complimenting others is a great way to nurture existing friendships while cultivating new ones. 2. Be Mindful In our “take care of number one” society, our focus tends to be on ourselves rather than on others. Try to be more mindful of those around you. If they have a need, try to meet it. Force yourself to stay attentive in every conversation. Be an active listener and make eye contact with the person talking to you. Chances are, they’ll appreciate you taking the time to really listen to them, which in turn will make you grateful for being able to participate in a meaningful conversation. 3. Pitch In Are you the type person who jumps up after a meal and helps clear everyone’s plate off the table? Taking the initiative in running errands or tackling the hard jobs can lighten someone else’s load, which will make them thankful for the support. Pitching in can also make you feel good about yourself, so actively look for ways that you can help other people with their chores or challenges…without burning yourself out, of course. 4. Send Notes Many people are good at sending birthday or holiday cards. Some are even good at giving thank you cards to express gratitude for a favor, gift or kind word. Writing notes to recognize the little things is a great way to show appreciation to those who matter most in your life. Make sure to handwrite your note to give it that personal touch. 5. Pay It Forward Has a stranger ever done something nice for you? Did those good feelings motivate you to help someone else? When you’re in line at a restaurant or coffee shop, purchase a meal or beverage for the next person in line. This act of generosity will create gratitude in that person and hopefully inspire them to pay it forward to someone else. Giving to someone who can’t repay you can give you a tremendous feeling of satisfaction. 6. Say Sorry Perhaps there’s something in our DNA that makes us want to be right all the time, but many people have a hard time saying sorry. Even if you feel like you’ve been wronged, say you’re sorry to the other person. Offering an apology can help build a bridge in a relationship, and the other person might be grateful that you took the initiative in trying to resolve the disagreement. Since compromise is part of life, it’s better to apologize than hold a grudge. 7. Volunteer If you find a few spare hours in your schedule, consider volunteering at an animal shelter, food bank or mission. Serving others can be personally gratifying and can help alleviate stress while increasing health and happiness. Also, assisting others can make you feel more grateful for the good things in your life and give you a different perspective on the struggles that many people face each day. 8. Count Your Blessings One of the best ways to stay in a grateful state of mind is to take a few moments to write down the positive things that you’ve experienced that day. Keeping a “Blessings Journal” can be an enjoyable hobby as well as a great way to unwind after a stressful day. If you need regular reminders to write in your journal, there are many gratitude apps you can download on your phone. Perhaps the best part of journaling comes when you look back at earlier entries and see the many blessings you’ve enjoyed in your life. Jot down three things that you’re grateful for every day. Then experience the bliss that gratitude can bring. 9. Be Generous Although many people give to charities during the holidays, it’s important to remain generous year-round. Giving to others in need can produce feelings of fulfillment and happiness.² In addition to donating money, be generous with your time. Spending time with the sick or elderly can fill them with gratitude and a sense of hope. A small investment of your time can make a big difference in someone else’s life. 10. Remember the Basics In the busyness of life, it’s easy to slack on pleasantries. Always remember to say thank you to someone who has served or helped you. Many people feel like they work a thankless job, so hearing someone thank them can make their day. Also, remember to smile. Smiles can be contagious, so do your part in spreading the happiness wherever you go. Taking these simple steps can help you feel the power of gratitude during the holidays, and every day. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Kyeong, S., Kim, J., Kim, D. J., Kim, H. E., & Kim, J.-J. (2017). Effects of gratitude meditation on neural network functional connectivity and brain-heart coupling. Scientific Reports, 7, Article 5058. https://doi.org/10.1038/s41598-017-05451-6 2. Blanding, M. (2023, August 15). Why giving to others makes us happy: Giving to others is also good for the giver. Working Knowledge. Harvard Business School. https://hbswk.hbs.edu/item/why-giving-to-others-makes-us-happy
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Best Self-Care Tips to Help You Commit to Your Goals
Changing seasons of life can produce a variety of reactions and emotions, ranging from excitement to worry. Those in the latter camp may be struggling with how to get back into the flow of everyday life after a transition. Others, who readily embrace change, may be eager to establish a new routine. No matter where you fall on the spectrum, it’s normal to feel a certain amount of uncertainty or uneasiness as you enter a new phase of life. Here’s how people with different personalities might react to their new normal: 2 Main Types of Temperaments Extroverts Extroversion is usually linked to higher coping skills, which can translate to better resilience. Extroverts typically thrive in social situations and savor personal interactions with others. However, their busy lifestyle may prevent them from slowing down long enough to enjoy some of life's simple moments. Introverts Introverts may need time to recharge their batteries after socializing with others. This doesn’t necessarily mean they dislike people, just that they need their space. The challenge for many introverts is to gradually populate their social calendar with meaningful experiences without sacrificing the alone time they cherish. Regardless or your personality type, adapting to a new routine or phase of life can present many challenges, as well as opportunities. Here are several ways to maintain your physical and mental well-being in the midst of life's changes... 10 Ways to Get Back Into the Swing of Things 1. Start on a Positive Note An effective routine is to begin each morning by saying something like, “Today is going to be a great day!” Such a simple sentence can cause your brain to look for ways to fulfill that affirmative statement. It also establishes a healthy thought pattern you can continue throughout the day. Focusing on positive thoughts helps your brain discover ways to turn them into reality. This simple strategy can make a significant difference in your life, so do it first thing in the morning to set the tone for your entire day. 2. Change Your Perspective Perhaps something has recently disrupted your daily schedule, creating a variety of lifestyle changes that have impacted your focus, sleep, and mood. Or maybe the unique stresses of these uncertain times have impaired your ability to cope, making you feel completely overwhelmed much of the time. You can’t stop what’s happening around the globe, but you can change what’s going on inside your brain to prevent fear from dominating your life. Training your brain to think about the things you can control, and not about the things you can’t, can help relieve anxiousness and provide a more optimistic outlook. 3. Just Breathe Whenever you feel worried, frustrated, angry, or tense, do a deep breathing exercise. Take a deep breath, hold it for one to 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 problems aren’t as dire as you thought they were before you started the exercise. 4. Continue Self-Care Continue to practice self-care with brain healthy habits such as exercising, eating right, meditating, getting good sleep, and challenging negative thoughts. Taking care of yourself is one of the best things you can do to get back into the swing with a new routine. Make time for yourself every day. Taking breaks for meditation and relaxation provides benefits for both your physical and mental health. Spending just 15 minutes alone, without distractions, may give you a fresh perspective. Clearing your mind and slowing your breathing can help restore inner calm. Repeating a simple Loving Kindness Meditation like, “May I be safe and secure,” can increase positive thoughts and decrease negative ones. 5. Practice Mindfulness One of the best ways to achieve a state of calm is with mindfulness. Yoga, tai chi, and other mindfulness practices can help reduce anxious and depressive thoughts and increase focus. Some studies¹ show that daily mindfulness can help improve your brain. 6. Smile and Laugh The simple act of smiling can help trigger the release of the feel-good transmitters dopamine and serotonin. Smiling may trick your brain into believing you’re happy, which can produce feelings of happiness. Laughter can help relieve stress, especially in difficult situations. Humor can lighten the mood and make things feel a little less tense. In fact, having a good laugh can give you a much-needed mood boost. 7. Outdoor Activities Engaging in outdoor activities is important for people of all ages, and is a great way to get back into the swing without the added stress of being in a crowd of people. Exercise can help boost blood flow to deliver oxygen and positive nutrients to the brain and other organs. Physical activity also has been associated with improved mood² and a more optimistic outlook on life. Whether you enjoy hiking, biking, or horseback riding, being outdoors can have an overall positive effect on vitality. Walking can help clear your mind, improve your mood, and burn some calories all at the same time. 8. 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. Set up a lunch date with a friend and eat your meal outside if the weather is nice. Having a one-on-one conversation with a friend or family member is a great way to get back into the swing of things socially. 9. Pamper Yourself Getting a massage can do more than just improve your physical function. Clinical studies indicate that a massage is beneficial for improving mood and coping with stress.³ Massages may help to reduce the stress hormone cortisol and increase the neurotransmitters dopamine and serotonin. 10. Go Slow It’s important not to overdo it as you get back into the swing of things. Establishing a new routine can be stressful for you and everyone in your family. It’s recommended to take things one step at a time. Gradually add activities or social events back into your schedule. If you begin to feel overwhelmed, remove activities from your calendar until you, and your family, find the sweet spot. We hope these self-care and stress-reducing techniques help you – and your friends and family – get back in the swing so you can live your best life. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Keng, S.-L., Smoski, M. J., & Robins, C. J. (2011). Effects of mindfulness on psychological health: A review of empirical studies. Clinical Psychology Review, 31(6), 1041–1056. https://doi.org/10.1016/j.cpr.2011.04.006 2. Mahindru, A., Patil, P., & Agrawal, V. (2023). Role of physical activity on mental health and well-being: A review. Cureus, 15(1), e33475. https://doi.org/10.7759/cureus.33475 3. Meier, M., Unternaehrer, E., Dimitroff, S. J., Benz, A. B. E., Bentele, U. U., Schorpp, S. M., Wenzel, M., & Pruessner, J. C. (2020). Standardized massage interventions as protocols for the induction of psychophysiological relaxation in the laboratory: A block randomized, controlled trial. Scientific Reports, 10(1), 14774. https://doi.org/10.1038/s41598-020-71173-w
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10 of the Best Ways to Overcome Adversity in Your Life
You can’t have a hero’s journey without adversity. After all, how satisfying would Harry Potter’s adventures be without Voldemort? Or, how complicated would Frodo Baggins’ life be without the One Ring (or Sauron, Gollum, etc.)? And what would Luke Skywalker be without Darth Vader/Anakin Skywalker? (Trick question: Anakin is Luke’s father, so the answer is “nothing.” But you get the point.) Other than death and taxes, one of life’s other absolutes is that we all will face problems and dark times. Though the tendency is to bemoan life’s challenges, would we have any wisdom, character, or achievements without them? Turning Pain into Purpose “Although the world is full of suffering, it is also full of the overcoming of it.” - Helen Keller Some people who suffer great pain and injustice become devastated. Many never learn how to cope with their struggles. Others use food, drugs, alcohol, or sex as a form of self-medication, or become a victim to their tragedy, using pain as an excuse to hurt themselves or others. It seems to be in our nature to complain about the hardships in life. Yet, it’s through trials that we can develop resilience and effective coping strategies. By overcoming obstacles and troubles, we can become stronger and better able to handle a variety of challenges in the future. One of the best ways you can turn pain into purpose is to know your “essence.” Discover Your Essence “Spirituality is the aspect of humanity that refers to the way individuals seek and express meaning and purpose and the way they experience their connectedness to the moment, to self, to others, to nature, and to the significant or sacred.” - Dr. Christina Puchalski Your essence refers to the passion deep within that stirs your soul. It can be described as your spirit and is often born out of frustration or pain. In fact, the Latin root for the word “passion” is pati, meaning to “suffer” or “endure.” Your essence is connected to something bigger and more important than yourself. So, what’s your essence? Clear your mind and meditate on the following questions, or journal your thoughts and responses to them. Get in touch with past or present pain and injustice in your life. Where in your body do you feel it? Where does it hurt? Think about what you’re truly passionate about. What connection might there be to your suffering? What are you willing to suffer for? Write down the things you believe in so strongly that you would fight for them without concern about criticism or ostracism. Meditate or pray daily and focus on what you’re most passionate about. Ask yourself, “Why is the world a better place because I breathe?” If you aren’t sure, start journaling your personal skills, interests, and passions, and ask yourself what small step you can take today to make a difference, to create happiness and healing in the world. Find someone with passion, whom you respect, and ask them to mentor you. Find someone else to mentor. The most effective way to increase your passion for something you love is to mentor someone else and watch them grow. As they flourish, so will you. Knowing your essence can better equip you to handle crises when they arise. Here are some other effective strategies for dealing with challenges in life… 10 Ways to Overcome Adversity and Remove the Obstacles in Your Life 1. Write It Down Writing down your thoughts can get them out of your head so you can view them more rationally. Jot down any major issues you faced during the day. Writing in your journal about your challenges, and possible solutions can help alleviate the worries of the day and put you in a restful state of mind at night. 2. Don’t Back Down Unless the situation is life-threatening, don’t ignore or run away from whatever is causing issues in your life. Like standing up to a bully, you must face the fear or concern directly, or it will have control over you and increase your stress and worry. Though there are many ways to tackle a problem, sitting on the sideline isn’t one of them. 3. Be Realistic Goal-setting isn’t having a vague idea of something you’d like to obtain at some undetermined point in the future. Write down your specific goals in a calendar and then review them every day to make progress toward completing them. Success comes much more easily if you set small and manageable goals. Setting realistic goals, that you can focus on daily, can help reduce stress and make a significant difference in your outlook on life. 4. Thought Stopping An important part of gaining control over automatic negative thoughts (ANTs) is to become aware of them when they occur. When negative thoughts start to creep into your mind, envision a red stop sign, and say to yourself, “STOP!” The more you practice this, the more you will gain control over your thoughts. “Your thoughts really matter. Left unchecked, ANTs will cause an infection in your whole bodily system. If you can catch them at the moment they occur and correct them, you take away the power they have over you.” - Dr. Daniel Amen 5. Stay Positive Though easier said than done, staying positive is essential for maintaining physical and mental well-being. Begin each day with positive affirmations like, “Today is going to be a great day.” Such a simple sentence can cause your brain to look for ways to fulfill that affirmative statement. It also establishes a healthy thought pattern that you can continue throughout the day. 6. Learn to Let Go Accept that you can’t control everything. If you’re holding on too tightly, you might be causing yourself unnecessary stress,¹ which can only make your problems worse. There are plenty of things in the world right now you can’t control. Feeling a lack of control over a concerning or frustrating situation can increase your stress levels. Training your brain to think about the things you can control, and not about the things you can’t, can help relieve anxiousness and provide a more optimistic outlook. 7. Quality Connections Social connections are incredibly important to your overall health and well-being. When you’re faced with a problem, seeking advice from a friend or family member can be an important step in helping you overcome the obstacle. It’s recommended that you surround yourself with people who are upbeat, kind, and who have proven themselves to be trustworthy allies during difficult times. 8. Break It Down If working on all your goals at once becomes overwhelming, set up a hierarchy. Select a few things you absolutely must accomplish, several things you want to complete, and many things that would be nice to finish. Not only will this pyramid structure allow you to focus your time and energy on the essentials, but it will also help to reduce the debilitating pressure of trying to juggle so many objectives at one time. “Efforts and courage are not enough without purpose and direction.” - John F. Kennedy 9. Laugh It Off Aside from making you feel good, laughing provides many health benefits,² not the least of which is to relieve tension during hard times. Another perk of levity is that laughing releases stress-reducing endorphins into your bloodstream. Laughter truly is the best medicine…it can work wonders in relieving stress and helping you deal with life’s challenges. 10. Reach Out for Help Though isolating yourself during tough times may feel like the safest option, closing yourself off from the world can intensify your feelings of grief and loneliness. Resist the urge to shut out the individuals who can offer you encouragement and support. Talking through your problems is an absolute must. Reach out to friends and family members and let them know when you’re emotionally overwhelmed. Seek professional help if necessary, but don’t fight your battles alone. Final Encouragement “Those things that hurt, instruct.” - Benjamin Franklin Though they’re seldom enjoyable in the moment, challenges can actually produce long-term gains in your life. How you handle those obstacles largely depends on your mindset. So, wherever your hero’s journey takes you, always look for ways to turn roadblocks into stepping-stones…it’s what Messrs. Potter, Baggins, and Skywalker did. 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. Bhanji, J. P., Kim, E. S., & Delgado, M. R. (2016). Perceived control alters the effect of acute stress on persistence. Frontiers in Psychology, 7, 1159. https://doi.org/10.3389/fpsyg.2016.01159 2. Gropper, S., Tkachuk, C., & Smith, L. (2014). The relationship between executive function and academic achievement in children with mild intellectual disabilities. Journal of Intellectual Disability Research, 58(8), 705–715. https://doi.org/10.1111/jir.12095
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Top 4 L-Theanine Supplements for Anxious Days & Sleepless Nights
Would you be interested in a natural plant substance that can reduce stress and worry while improving mood, focus, memory, and mental alertness? Meet l-theanine! What Is L-theanine? L-theanine is a unique amino acid that is not used to make proteins and naturally occurs in green tea. When consumed by humans, it can reduce tension and fosters a restful state without diminishing daytime alertness. It also can promote blood pressure stability against the over-excitability associated with stress. Working by way of nerve cell receptors for GABA, glutamate, and other neurotransmitters, l-theanine has calming effects while preserving mental focus. It is rapidly absorbed and quickly shifts the brain toward a predominance of EEG alpha waves, which are associated with relaxation. In clinical research, l-theanine has been found to help improve attention, mood, cognition, and the quality of sleep. As a natural relaxant, l-theanine reduces tension and promotes rest without diminishing alertness. L-theanine is very well tolerated when taken by mouth and has been found safe in numerous clinical studies with both adults and children. Benefits of L-theanine Supplements Among its many benefits, l-theanine: Improves focus and clarity Doesn’t give you the jitters since it’s caffeine-free Has a gentle, relaxing effect without making you sleepy Can improve time to fall asleep, sleep duration, and sleep quality in children and adults L-theanine supplements are a natural and effective way to promote relaxation, reduce stress, and improve mental focus. This unique amino acid, primarily found in green tea leaves, works by increasing alpha brain wave activity, fostering a state of calm alertness without causing drowsiness. It supports the body's ability to manage stress, helping to alleviate feelings of anxiousness while improving focus and concentration. Additionally, L-theanine may enhance sleep quality by reducing racing thoughts, making it an ideal supplement for those seeking a peaceful night's rest. With its gentle, non-habit-forming properties, L-theanine offers a safe and natural alternative for achieving balance and tranquility in daily life. Scientific Research for L-Theanine's Calming Benefits: In a randomized, double-blind, placebo-controlled research trial¹ investigated the effects of AlphaWave® L-theanine on stress markers in healthy adults. Participants who received 400 mg of L-theanine daily for 28 days exhibited significant decreases in perceived stress levels and improvements in cognitive attention compared to the placebo group. These findings suggest that L-theanine supplementation can effectively alleviate stress and enhance cognitive function in individuals experiencing moderate stress. [wc_divider style="dotted" line="single" margin_top="" margin_bottom="" class=""][/wc_divider] Top 4 Calming Supplements with L-Theanine L-Theanine Gummies L-Theanine Gummies, a natural and safe solution to ease stress and boost mental clarity. Each gummy delivers 100 mg of L-theanine, an amino acid known for its ability to promote relaxation without causing drowsiness. By enhancing alpha brain wave activity, these gummies help create a calm and focused state, perfect for managing daily stress or improving concentration. Whether you're looking to unwind after a hectic day or enhance your mental sharpness, these calming gummies offer an effective, science-backed approach. Packed with a refreshing grape-lime flavor, these l-theanine gummies are not just effective but also delightful to consume. Made with clean, natural ingredients, they are free from artificial colors, flavors, and hidden sugars. Sweetened with plant-based alternatives like allulose and erythritol, they are suitable for both adults and children aged 8 and up. Their vegan-friendly, pectin-based formula ensures a chewy texture that's as enjoyable as it is soothing. For a naturally calming experience, simply take one gummy daily—or up to four as needed—and let these L-theanine gummies support your journey to peace and focus. Everyday Stress Relief To stay healthy in today’s fast-paced world, you need to be resilient to stress. Everyday Stress Relief replenishes your body’s levels of magnesium and taurine, which can help you cope during times of excessive stress. In addition to these nutrients, the formula supplies l-theanine and high-quality standardized herbal extracts clinically proven to help support your body’s response to stress on multiple levels. Many anti-stress supplements can make you sleepy, but not Everyday Stress Relief. It’s safe, non-sedating, and non-habit forming. Everyday Stress Relief helps you cope with everyday challenges so you can enjoy the good things in your life. GABA Calming Support GABA Calming Support is a unique combination of clinically proven ingredients that can help you cope with restlessness and irritability. It contains pure GABA (gamma-aminobutyric acid), chemically identical to the substance your brain makes as its main calming neurotransmitter, along with l-theanine and other ingredients that help your nerve cells respond better to GABA. This formula can calm your racing thoughts to help prepare you for sleep. It doesn’t cause drowsiness, so it’s safe to take during the day. GABA Calming Support can help facilitate the production of calming brain waves, correct stress-causing nutritional deficiencies, and promote relaxation. Put Me To Sleep Naturally Put Me To Sleep Naturally is based on the most recent nutraceutical research on sleep onset, duration, and quality. This highly effective sleep supplement includes six potent ingredients that work in concert to help relax the mind and body in preparation for sleep. These ingredients have a broad range of neurotransmitter actions in the brain and are carefully combined to promote recovery from daily stress, calm and relaxation, and fully restful sleep. Put Me To Sleep Naturally is recommended for anyone who has difficulties falling or staying asleep. With a robust combination of ingredients – including GABA, melatonin, and l-theanine – its effects should be felt in just minutes…1 hour maximum. Feel the Calm Utilizing the unique benefits of l-theanine, these supplements can help improve energy, mood, calm, cognition, and quality of sleep. With so many positive indications for your health and well-being, it’s a good idea to start taking supplements with l-theanine 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: ¹White, D. J., de Klerk, S., Woods, W., Gondalia, S., & Scholey, A. (2016). Anti-stress, cognitive, and mood effects of L-theanine: A double-blind, placebo-controlled, crossover study. Nutritional Neuroscience, 19(11), 605–615. https://doi.org/10.1080/1028415X.2016.1183797
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