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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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Meet Vitamin D3 + K2: Support for Your Heart, Bones and Brain
Vitamins and minerals are essential for our survival. Our foods should be providing the energy we need to power our brain and body, but ongoing population surveys indicate the standard American diet is failing to do this job. Among the many vitamins most of us aren’t getting enough of daily are vitamins D3 and K2. Vitamin D3 Basics Vitamin D is primarily known for building bones. However, healthy vitamin D3 levels also can help support your mood, boost your brain function, and generally improve your well-being. Sometimes referred to as the sunshine vitamin, vitamin D3 promotes the actions of serotonin, dopamine, and other key brain neurotransmitters. It’s involved in the healthy regulation of thousands of human genes and is crucial for a strong immune system. After it’s made in the skin as vitamin D3 (cholecalciferol), it becomes converted by the liver and kidney into a hormone (calcitriol) that has receptors in practically all our tissues. D3 is so important to brain function that its receptors are distributed throughout the brain. This powerful hormone also helps regulate the heart, circulation, gut, liver, pancreas, immune system, and other organ systems. Healthy vitamin D3 levels also can help balance your mood, support your brain function, and generally improve your well-being. Vitamin D3 is critical for a healthy pregnancy. It also plays a critical role in the brain’s early development, its ongoing maintenance, and its functions that underlie healthy mood and basic cognition, such as learning and making memories. Vitamin D3 May Help… [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] strengthen bones* bolster immune function* enhance mood* encourage weight loss* promote oral health* assist with healthy blood flow* regulate blood pressure* support cognitive function* [/wc_box] Vitamin K2 Basics Vitamin K’s positive actions for the brain and body are frequently underestimated. Vitamin K2, as menaquinone-7 (MK-7), is much more active than vitamin K1. K2 activates brain proteins that not only help control calcium’s potential to do damage, but also support brain cell maturation, survival, and electrical conduction. Outside the brain, uncontrolled calcium can form stony deposits in the heart valves, large arteries, and elsewhere in the body. Vitamin K2 proteins help direct calcium away from the brain, heart, blood vessels, and other soft tissues and towards the bone, teeth, and nails that need it. K2 also is essential for the coagulation processes required for healthy wound healing. Vitamin K2 May Help… [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] build healthy bones* aid the process of blood clotting* protect circulatory and heart health* avert serious memory issues* prevent kidney stone formation and UTIs* fight stress- and mood-related symptoms* [/wc_box] Better Together: Benefits of Vitamin D3 + K2 When combined with vitamin K2, vitamin D3 helps move calcium into your bones (where it’s needed most), which prevents it from forming deposits in your arteries and blood vessels. One randomized controlled trial¹ conducted with postmenopausal women who suffered from weak and brittle bones found that after 2 years of supplementation with vitamin D3, vitamin K2, or both, the women who received both vitamin D3 and K2 experienced better bone mineral density compared to the other groups that took only vitamin D3 or vitamin K2. Vitamin D3 and K2 both have antioxidant properties. Inadequate amounts of each of these essential vitamins may lead to higher risks of inflammation, memory loss, and neurodegenerative issues. Exciting research has indicated that supplementing with vitamins D3 and K2 may help reduce the mortality rate of viral infections and help prevent long-term health risks. From this and other research, it seems that vitamins D3 and K2 can provide greater benefit together than what each nutrient offers individually. That’s why BrainMD is proud to offer this unique vitamin tandem in its ultra-pure nutraceutical formulation… Vitamin D3 + K2: Synergistic Support for Your Heart, Bones & Brain Vitamin D3 (cholecalciferol) and vitamin K2 (MK-7) are two fat-soluble vitamins that work together to strengthen bones, promote normal blood clotting, and maintain a healthy heart and arteries.* Together, these vitamins work to combat an unhealthy inflammatory response and protect against serious illness and cognitive decline.* Here are some of the benefits of taking Vitamin D3 + K2: Supports a healthy immune system* Promotes cognitive function* Builds healthy bones* Antioxidant protection* Cardiovascular support* Better blood flow and circulation* Also, Vitamin D3 + K2 was developed for optimized bioavailability and absorption.* Who Can Benefit from Vitamin D3 + K2? Several groups of individuals can benefit from taking vitamins D3 and K2, including: Middle-aged and Elderly Individuals – Current clinical evidence suggests that a moderate to high vitamin K status can help prevent the onset and progression of age-related illness.² Vitamin K has been shown to help against oxidative stress by blocking the generation of reactive oxygen species. Both vitamins D3 and K2 have been shown to decrease frailty in aging populations. Post-Menopausal Women – Due to the hormone changes that occur during menopause, women are more at risk for developing weak or brittle bones. The hormone oestrogen is an essential hormone for bone health. After menopause, oestrogen levels can fall and lead to a decrease in bone mass density.³ Supplementing with vitamin K2 can help inhibit bone loss in postmenopausal women. Anyone with Low Vitamin D Status – Adequate vitamin D3 is especially important for people who have less access to regular sunlight, live in regions where winters are dark and cold, or have been diagnosed with vitamin D deficiency. For these individuals, and anyone seeking to maintain a healthy D3 status, supplementation is incredibly important. Work with your physician to get your D3 levels checked, which will allow them to recommend an appropriate daily D3 dosage for you. Vitamin D3 + K2 Ingredients Vitamin D3 + K2 contains a dynamic duo of clinically tested ingredients that help provide vital nutrients for your brain and body.* These ultra-pure nutrients are: Vitamin D3 Vitamin D3 (cholecalciferol) is a fat-soluble vitamin needed by nearly every cell in the body to function and thrive. It helps regulate the immune system, aids in calcium absorption, balances mood, and promotes optimal health. Although the body produces vitamin D naturally when exposed to sunlight, research⁴ suggests that up to 95% of American adults are not getting enough, so supplementation is often recommended. Vitamin K2 The most potent form of vitamin K is vitamin K2 as menaquinone-7 (MK-7). This vitamin activates proteins that support brain cell maturation, survival, and electrical conduction. Vitamin K2 promotes the coagulation mechanisms needed for healthy wound healing. It also helps ensure that calcium will only form hard deposits in the bones, teeth and nails – not in the heart, blood vessels, brain and other soft tissues where they can cause harm. Vitamin D3 + K2 FAQ [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] How do I take Vitamin D3 + K2? Adults 18 and older are recommended to consume 1 capsule daily – this provides 125 mcg (5000 IU) of vitamin D as cholecalciferol and 180 mcg of vitamin K as MK-7. These dosages have been researched and shown to be effective in clinical trials. The dose and form of the vitamins provided in this supplement ensures adequate coverage across different adult populations. To maximize absorption, it’s best to take this supplement in combination with a meal or snack containing healthy fat (olive oil, avocado, coconut oil, etc.). Can this supplement make me dependent on it, or addicted? No. Like other BrainMD products, this is a dietary supplement, not a drug, and is not habit-forming. Is this supplement beneficial for brain health? Yes. Both vitamins D3 and K2 have been shown to help support a healthy brain. Vitamin D3 + K2 is an excellent addition to other BrainMD supplements to aid in healthy aging and cognitive functioning.* Is this product safe to take during pregnancy? Yes, these vitamins are safe to take during pregnancy. However, it’s best to work with your healthcare provider to determine the appropriate dosage. Are there any allergens in Vitamin D3 + K2? These capsules are free from dairy, sugar, soy, nuts, eggs, yeast, and contain no artificial colorings or flavorings. They’re also gluten free and non-GMO. [/wc_box] Here’s What Others Are Saying About Vitamin D3 + K2: Game Changer “This is a game changer for me. Wow, do I have energy, feel great, and handle stress better. This product has sealed the deal! I sleep better, not tired during the day for no reason, no aches, great skin, and my nails and hair seem to be healthier!” – Ashley M., Verified Buyer Unmatched Quality “Really enjoying this product. My blood levels are enhanced, my cognitive functioning seems better, and I feel a peace of mind knowing I’m taking a supplement backed by rigorous science and unmatched quality. Strongly recommend this to all.” – Scott P., Verified Buyer "This synergistic combination is so powerful, it’s like sunshine in a bottle and can help support your mood, bone health, immune function, and cognition.” – Daniel G. Amen, MD D3 + K2 = 1 Powerful Supplement This unique supplement combination – vitamin D3 as cholecalciferol and vitamin K2 as MK-7 – can help prevent vitamin deficiency (especially during winter months), fight oxidative stress, promote normal blood clotting, and support a healthy immune system.* These two powerful, fat-soluble vitamins also work synergistically to promote strong bones, healthy cognitive functioning, and maintain a healthy circulatory system.* Try Vitamin D3 + K2 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 Vitamin D3 + K2 and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: Ushiroyama, T., Ikeda, A., & Ueki, M. (2002). Effect of continuous combined therapy with vitamin K₂ and vitamin D₃ on bone mineral density and coagulofibrinolysis function in postmenopausal women. Maturitas, 41(3), 211–221. https://doi.org/10.1016/s0378-5122(01)00275-4 Simes, D. C., Viegas, C. S. B., Araújo, N., & Marreiros, C. (2019). Vitamin K as a powerful micronutrient in aging and age-related diseases: Pros and cons from clinical studies. International Journal of Molecular Sciences, 20(17), 4150. https://doi.org/10.3390/ijms20174150 Knapen, M. H. J., Drummen, N. E. A., Smit, E., Vermeer, C., & Theuwissen, E. (2013). Three-year low-dose menaquinone-7 supplementation helps decrease bone loss in healthy postmenopausal women. Osteoporosis International, 24(9), 2499–2507. https://doi.org/10.1007/s00198-013-2325-6 Parva, N. R., Tadepalli, S., Singh, P., Qian, A., Joshi, R., Kandala, H., Nookala, V. K., & Cheriyath, P. (2018). Prevalence of vitamin D deficiency and associated risk factors in the US population (2011–2012). Cureus, 10(6), e2741. https://doi.org/10.7759/cureus.2741
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What Are the Best Ways to Promote Testosterone Levels?
Did you know that testosterone isn’t just a male hormone? Both men and women have testosterone. In fact, men and women have virtually identical types of hormones. The relative amounts of the various hormones can differ and traditionally assigned gender differences often come from these variances in hormone levels.¹ Testosterone Essentials Testosterone is a vital hormone that’s important for male development. It’s responsible for the deepening of the voice, the growth of facial hair, and many other features typically associated with maleness. Besides being an androgenic, or masculinizing hormone, testosterone is also an anabolic, or tissue-building hormone across the gender spectrum.² Though men have more testosterone than women, women produce and need testosterone too (just as men have some estrogen), just in smaller amounts. In both men and women, testosterone helps protect the nervous system and helps ward off low mood and serious cognitive and memory issues.³ Testosterone is the primary hormone responsible for libido in men, and likely helps maintain libido in women.⁴ Like many hormones, testosterone levels decrease with age.⁵ The aging process can leave some men with low testosterone levels that have been shown to increase anxiousness, low mood, and a host of other issues.⁶ Testosterone also can be prematurely reduced (at any age) by long-term stress, environmental pollutant exposures, insulin imbalance, narcotic use, and many other lifestyle factors.⁷ Some men go through a form of menopause called “andropause.” This phase can begin even in their 40s and 50s. The complications surrounding andropause include a wide array of manifestations, some of which also occur in women going through menopause.⁸ Common Signs of Low Testosterone in Men Low libido Decreased frequency of morning erection Difficulty maintaining an erection Fatigue Loss of ability to engage in vigorous activity Falling asleep after eating Memory loss Loss of pubic hair Sadness and irritability Lowered ability to experience pleasure Lowered endurance Loss of facial hair Loss of motivation at work Increased body fat and reduced lean muscle Low bone density Hot flashes Excessive sweating Hormones and the Brain Hormones are chemical messengers produced in the body that control and regulate the activity of certain cells or organs. Hormones such as estrogen and testosterone play a key role in helping maintain the health and vitality of your brain and body.⁹ Communication between the brain and hormones is bidirectional. The brain sends out signals that instruct your body’s glands to produce and release hormones, and hormones travel back to the brain and influence its activity.¹⁰ The human body produces hundreds of hormones, but the following five probably have the most direct influence on brain/mental health: thyroid (energy regulation), melatonin (sleep patterns and 24-hour cycling), estrogen (cognition and mood), progesterone (sexual behavior, stress, and mood), and testosterone (mood, motivation, sexuality, and strength).¹¹ Hormonal Imbalances When hormones are healthy, you tend to feel vibrant and energetic. When hormones are off, you’re likely to feel off. This may change the way you think, feel, and act. There are many potential causes of hormonal imbalances in both men and women. The most common causes are diet, stress (from the hormone cortisol), environment, age, or lifestyle.¹² Women are more likely to experience imbalances in estrogen, progesterone, and thyroid. In men, low testosterone levels are common. Both women and men can have imbalances in other hormones that affect the brain. If you don’t get your hormones checked, you may never know the root cause of your issues. Hormone Replacement Therapy Those who have low insulin, or use narcotics regularly for pain control, can have low testosterone. Many women on birth control pills can have an extremely low testosterone level because of the increase in SHBG (sex hormone-binding globulin) caused by the pills, that absorb the available testosterone. Women suffering from fatigue, extreme pain, low mood, and other issues often have very low testosterone levels and can improve dramatically with testosterone replacement. Testosterone can be replaced at any age and in both genders. Testosterone replacement therapy can help: Relieve low mood Revive libido Return motivation Revitalize energy There are hundreds of studies showing the medical benefits of testosterone replacement therapy. Not only is testosterone helpful for improving libido and mood, but also for improving cognition, cardiac function, wound healing, muscle strength, stamina, recovery, and energy.¹³ However, it’s crucial that testosterone and any other hormone used for replacement therapy be chemically identical to the hormones the body makes (“bioidentical”).¹⁴ It’s also important to understand that hormone replacement therapy has risks of adverse effects and should be undertaken only in close cooperation with an endocrinologist – an MD-level hormone specialist. Proper Testing As is the case with many hormones, having your testosterone in the “normal range” doesn’t always mean it’s optimal. It’s essential to check your free testosterone level in addition to your total testosterone level, due to the SHBG issue noted above. Ideally, your hormones should be in the upper-third of the normal range. Moving up from the lower third to the upper third of the normal range can dramatically improve your quality of life. Your testosterone level can only be fully assessed in the context of your other sex hormone levels, so be sure to get a broad profile hormone lab assessment. If you feel like you’re experiencing a hormone imbalance, don’t settle for the typical “your blood tests are normal so you’re fine” response from your doctor. Seek out an endocrine specialist who can assist you through the process of hormone optimization, which can be lengthy and complex. Supplements & Foods That Promote Testosterone Levels Several foods are helpful for supporting healthy testosterone levels in the body. Many of these include vitamin D and zinc, which assist the body in making testosterone. Testosterone-boosting Foods [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Beans – such as chickpeas, legumes, and lentils, are good sources of zinc. Beef – liver is rich in vitamin D and some lean cuts of beef are high in zinc. Egg Yolks – provide carotenoids like lutein and zeaxanthin, and are a good source of vitamin D. Oysters – are an excellent source of zinc, which can help with low T. Tuna – is low in calories, rich in protein, and high in vitamin D, which is linked to testosterone production. [/wc_box] Natural Supplements that Promote Testosterone When purchasing supplements, be sure to look for these ingredients that can help support healthy testosterone levels: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Ashwagandha – is a powerful adaptogen that can help reduce stress and increase testosterone levels. Panax Ginseng – is more potent for male health than any of the other ginsengs. Vitamin D3 – sometimes called the “sunshine vitamin,” this vitamin very likely assists with testosterone production.¹⁵ Zinc – is essential for at least 100 enzymes and has been linked to healthy testosterone levels in the body.¹⁶ [/wc_box] Support your testosterone levels naturally with these nutrition and lifestyle recommendations for optimal health and well-being. 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. Basaria S. Male hypogonadism. Lancet. 2014;383(9924):1250-1263. 2. Moffat SD, Zonderman AB, Metter EJ, et al. Longitudinal assessment of serum free testosterone concentration predicts memory performance and cognitive status in elderly men. J Clin Endocrinol Metab. 2002;87(11):5001-5007. 3. Fink G, Sumner BE, Rosie R, et al. Testosterone control of brain function: effects on cognition and mood. Front Neuroendocrinol. 1999;20(3):229-260. 4. Traish AM, Saad F, Guay A. The dark side of testosterone deficiency: I. Metabolic syndrome and erectile dysfunction. J Androl. 2009;30(1):10-22. 5. Grossmann M, Thomas MC, Panagiotopoulos S, et al. Low testosterone levels are common and associated with insulin resistance in men with diabetes. J Clin Endocrinol Metab. 2008;93(5):1834-1840. 6. Wang C, Nieschlag E, Swerdloff R, et al. Investigation, treatment and monitoring of late-onset hypogonadism in males. Aging Male. 2008;11(1):1-27. 7. Weinstein MM, Heaton JP. Andropause: hormonal changes in middle-aged men. Exp Gerontol. 2014;50:77-82. 8. Roth MY, Amory JK. The effect of low testosterone on health in aging men: a review. Aging Male. 2014;17(3):161-170. 9. Fink G. Hormones and the brain. Front Neuroendocrinol. 1999;20(3):229-260. 10. Traish AM. Hormonal regulation of mood and behavior. J Androl. 2009;30(1):10-22. 11. Grossmann M. Hormones, Health and Aging. J Clin Endocrinol Metab. 2008;93:1834-1840. 12. Reis E, Ramalingam AT, Chokkalingam U. Effect of vitamin D and zinc supplementation on testosterone levels: A meta-analysis. Clin Nutr. 2020;39(2):447-455. 13. Araujo AB, O'Donnell AB, Brambilla DJ, et al. Prevalence and incidence of androgen deficiency in middle-aged and older men: estimates from the Massachusetts Male Aging Study. J Clin Endocrinol Metab. 2004;89(12):5920-5926. 14. Zinc & testosterone. Curr Urol Rep. 2016;17(5):36. 15. Wang C, et al. The Modern Approach to Testosterone Therapy. Aging Male. 2008;11(1):1-27. 16. Roth MY. Vitamin D, Zinc, and Testosterone Production. Clin Nutr. 2020;39:447-455.
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These Are the Best Ways to Boost Your Happiness Neurotransmitters
Do you ever feel emotional or irritable for no reason? What about feeling anxious or worried? Do you struggle with being unfocused? All these can be linked to neurotransmitter levels being out of whack. Proper neurotransmitter balance is absolutely essential for optimal brain function. (1) What Are the Happiness Neurotransmitters? Neurotransmitters are the chemical messengers released from neurons so that they can communicate to neighboring cells throughout your brain and body. While the exact number is not known, there are well over 100 neurotransmitters. (2) Here are the functions of three major "happiness neurotransmitters:" SEROTONIN Serotonin is known as the “don’t worry, be happy” soothing neurotransmitter. It plays multiple roles in the brain’s biochemistry including: Facilitating sustained and deep sleep (3) Maintaining a balanced mood (4) Boosting self-confidence and social engagement (5) Supporting a healthy appetite (6) Decreasing worries and concerns (7) Additionally, serotonin is associated with learning and memory. (8) Interestingly, although serotonin is manufactured in the brain, where it performs its primary functions, it is estimated that about 90% of our serotonin supply is found in the digestive tract and in blood platelets. (9) DOPAMINE Often called the “motivation molecule,” dopamine provides the drive and focus you need to be productive. Dopamine delivers a sense of satisfaction in our mind after accomplishing a task. It also is released when playing sports, learning something new, finishing a task or project, or getting the big promotion you wanted at work. (10) It is heavily involved with: Attention span (11) Focus (12) Follow-through (13) Motivation (14) Motor movements (15) The ability to experience pleasure (16) GAMMA-AMINOBUTYRIC ACID (GABA) GABA is an amino acid that also functions as a neurotransmitter that is considered the brain’s main “calming” neurotransmitter. It is essential for brain metabolism and works to decrease neuronal activity and inhibit nerve cells from excess firing. (17) Although GABA’s primary responsibility is to help regulate the activity of neurons, it is also very important for the maturation of new nerve cells (neurogenesis). (18) In addition, GABA has mild relaxation properties and can enhance mood and support sleep. (19) Better Brain Chemistry = Better Quality of Life Since your brain and life are inseparably linked, when your neurotransmitters are out of balance, you may experience difficulties in school, at work, at home, in relationships, or emotionally within yourself. The brain is constantly seeking to keep itself balanced through increasing or decreasing amounts of these substances. (20) NeuroLink BrainMD’s NeuroLink supports a diverse array of such key transmitters as adrenaline, dopamine, serotonin, GABA, and glutamate.* NeuroLink provides an exclusive blend of nutrients that can help you maintain a positive mood, keep your focus, and deal with stressful challenges by helping your neurotransmitters stay in balance.* NeuroLink delivers powerful brain-balancing ingredients: 5-HTP – In the brain, 5-HTP is readily converted to serotonin to help maintain mental and emotional well-being, reduce anxious feelings, and promote calm and relaxation.* GABA – This amino acid regulates excitability of nerve circuits in the brain and is considered the brain’s main calming neurotransmitter.* Taurine – Taurine, an amino acid that helps stabilize our nerve cell electrical activity, is known to enhance GABA’s calming effects.* Tyrosine – Tyrosine is required for the production of the neurotransmitter dopamine.* Having sufficient tyrosine in the brain promotes mental clarity in dealing with stress.* Here's what others are saying about NeuroLink: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] “NeuroLink helped me feel a better sense of well-being. Great product! It helped me feel more emotionally balanced, calmer dealing with stress and my mood is better.” - Shirley “No more feelings of 'fly off the handle' impatience and instant anger. Wow. Thank you. I got my life back.” - Paris [/wc_box] Mental strain can change your brain. NeuroLink can help change it back.* When your happiness neurotransmitters are balanced, you can think more clearly, feel happier, and experience greater well-being.* Let NeuroLink support balance in YOUR brain!* Now available in capsule and powder form. Try it 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 NeuroLink and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Young SN. How to increase serotonin in the human brain without drugs. J Psychiatry Neurosci. 2007;32(6):394-399. 2. Purves D, Augustine GJ, Fitzpatrick D, et al. Neuroscience. 5th edition. Sunderland (MA): Sinauer Associates; 2012. 3. Berger M, Gray JA, Roth BL. The expanded biology of serotonin. Annu Rev Med. 2009;60:355-366. 4. Meyer JH, McMain S, Kennedy SH, et al. Dysfunctional attitudes and serotonin synthesis in unmedicated depression. Am J Psychiatry. 2003;160(4):883-885. 5. Panksepp J. Affective neuroscience: The foundations of human and animal emotions. Oxford University Press; 1998. 6. Nemeroff CB. The neurobiology of depression. Sci Am. 1998;278(6):42-49. 7. Young SN. Serotonin’s role in anxiety. J Psychiatry Neurosci. 2007;32(6):394-399. 8. Dunlop BW, Nemeroff CB. The role of serotonin in mood disorders. Arch Gen Psychiatry. 2007;64(3):327-337. 9. Berger M, Gray JA, Roth BL. Serotonin in the gut and its systemic effects. Annu Rev Med. 2009;60:355-366. 10. Montague PR, Hyman SE, Cohen JD. Computational roles for dopamine in behavioural control. Nature. 2004;431(7010):760-767. 11. Grace AA. Dopamine system dysregulation by the hippocampus: implications for the pathophysiology and treatment of schizophrenia. Neuropharmacology. 2016;107:126-135. 12. Farrant M, Nusser Z. Variations on an inhibitory theme: phasic and tonic activation of GABA(A) receptors. Nat Rev Neurosci. 2005;6(3):215-229. 13. Panksepp J. The Foundations of Human Emotions. Oxford University Press; 1998. 14. Erickson KI, Gildengers AG, Butters MA. Physical activity and brain plasticity in late adulthood. Dialogues Clin Neurosci. 2013;15(1):99-108. 15. Maddock RJ, Buonocore MH. MR spectroscopic studies of the brain in psychiatric disorders. Curr Top Behav Neurosci. 2010;4:199-251. 16. Grace AA. The Role of Dopamine in Motivation. Neuropharmacology. 2016;107:126-135. 17. Farrant M, Nusser Z. GABA(A) Receptors and Brain Function. Nat Rev Neurosci. 2005;6(3):215-229. 18. Huang Y, Ferrell JE Jr. Ultrasensitivity in the Mitogen-Activated Protein Kinase Cascade. Proc Natl Acad Sci U S A. 1996;93(19):10078-10083. 19. Maddock RJ, Buonocore MH. The Role of GABA in the Brain. Curr Top Behav Neurosci. 2010;4:199-251. 20. Panksepp J. Neurotransmitter Balance and Emotional Well-being. Oxford University Press; 1998.
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How to Increase Your Happiness and Give Yourself More Grace
Do you worry that you’ll never be happy again? Maybe you feel stuck in a dead-end job, or you’re dealing with relationship issues. Or, perhaps spending a year at home has drained your energy and enthusiasm. There’s no doubt that the world is full of things that can steal your happiness. With so many external pressures, it can be easy to blame other people or circumstances for the misfortunes in your life. But here’s a question: how often do you sabotage your own happiness? Maybe you tend to see the glass as half empty or struggle with negative thoughts. Aside from causing you to feel dissatisfied with your life, depressive thoughts can reinforce feelings of unhappiness. How can you improve your situation so you can feel happy again? A big step is to identify what’s making you unhappy so you can take steps to break free from it. Things That Can Steal Your Joy & How to Fix Them Negative Thoughts Habitual, negative self-talk trains the brain to see things pessimistically. Negative thinking can effectively rewrite your neural networks,¹ reinforcing pathways in the brain that make it more likely you’ll have a gloomy outlook. Additionally, having persistent negative thoughts can reduce brain activity related to self-control, judgment, and planning. This can lead to harmful behaviors and poor decisions. Dr. Daniel Amen refers to these as automatic negative thoughts (ANTs). ANTs can cause your brain to release chemicals able to make you feel awful. The opposite is also true – positive, happy, hopeful thoughts release chemicals that help make you feel good. Take captive every negative thought that enters your mind and ask yourself if it’s true. If it isn’t, disregard it. Over time, you can recondition your mind to filter out negative thoughts, which should also help increase your happiness. Expectations Has there ever been a time in your life when your perfect plan suddenly went down the drain? If you’re like most people, this has happened to you repeatedly in life. It’s natural to be temporarily frustrated by such setbacks before moving on with your life. But some people set expectations for nearly everything in their life to protect them from possible negative outcomes. These behaviors might be motivated by internal insecurities or a desire to control people or circumstances. It’s been said (in A.A. meetings and elsewhere) that expectations are premeditated resentments. Having expectations of others (a spouse, friend, family member, etc.) is like setting a trap for them, and when they don’t do what you expect or want, you trigger the “Why didn’t you ____?” landmine. Expecting people to guess what you want can wreak havoc in relationships. It’s great when others can anticipate your needs, but most people are too busy to do it effectively, and no one can read minds. It’s important to speak up about what you need, rather than remaining silent and holding a grudge when others fail to act in the way you want them to. Having expectations of a situation or another person can make you miserable, especially when they don’t live up to your preconceived or idealistic notions of how they should respond or behave. Expectations can lead to resentments, disrupt connections with others, and interfere with personal growth. Of course, some of the worst expectations are the ones you place on yourself. Did you expect to get your degree 10 years ago? Did you expect to be married 5 years ago? Over time, the emotional weight of such expectations can become unbearable and steal your happiness. Perfectionism You may pride yourself on having high standards, which isn’t necessarily a bad thing. However, if you’re the type who’s so focused on getting every little detail just right, you’re sure to be disappointed with many aspects of life. The perfectionist’s paradox is that you may feel superior for having lofty goals but feel inferior when you fail to attain them. Here are 3 common types of perfectionism: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Socially prescribed perfectionism – the belief that other people will only value you if you’re perfect Other-oriented perfectionism – demanding perfection from others Self-oriented perfectionism – an internal desire to achieve perfection [/wc_box] All types can be detrimental, but socially prescribed perfectionism can be potentially harmful and even fatal. 5 Ways Perfectionism Can Disrupt Your Life + Helpful Tips 1. Unrealistic Goals Perfectionists tend to set extremely high goals, which might be unattainable. They may fail to reach their goals or give up due to fear of failure. Either way, they might buckle under the incredible pressure they’ve placed on themselves. Helpful Tip: Set Realistic Goals Goal-setting isn’t 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 can come much easier when you make small, 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. 2. Toxic Thinking Perfectionists are often filled with ANTs, especially All-or-Nothing ANTs (thinking of things as being either all good or all bad) or Just the Bad ANTs (seeing only the bad in a situation). For example, if you need to create a multimedia presentation for work, unless it’s the best one ever created, you may think it’s a tragic failure (All-or-Nothing ANTs). Helpful Tip: Kill the ANTs Learning to challenge the All-or-Nothing or Just the Bad ANTs that infest your brain can help you accept that doing the best you can is far better than trying to be perfect and never completing anything. As Winston Churchill said, “Perfection is the enemy of progress.” You can disinfect your thoughts by exterminating the ANTs that steal your happiness. Whenever 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. Procrastination Perfectionism often leads to paralyzing procrastination. For example, while trying to write a presentation for work or a paper for school, you may feel like you can’t start writing until you’ve looked up more sources, interviewed more people, and come up with an amazing introduction. Before you know it, it’s the night before the deadline, and you need to crank out something to avoid being late. Now you’re kicking yourself for letting it slide for so long. Once again, you may feel like a failure. Helpful Tip: Prioritize Your Life Don’t wait for everything to be absolutely perfect before you dive into a project. Remember, it’s okay to get started now and incorporate additional materials as you go. If working on all your projects or 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 in the future. Not only will this pyramid structure allow you to focus on the essentials, it will also help to reduce the debilitating pressure of trying to juggle so many objectives at one time. 4. Mood Issues Decades of research have found that perfectionism fuels mental health problems. Even more disturbing is the link between perfectionism and suicide. A 2014 study in Review of General Psychology suggests that perfectionism is a bigger risk factor² for suicide than previously thought. Research has found that among young people who die by suicide, nearly 70% placed high demands on themselves and had high expectations. Helpful Tip: Get Outside Engaging in outdoor activities is important for everyone. Whether you enjoy hiking, biking, horseback riding, or just taking a walk, being outdoors has an overall positive effect on mood and vitality. While enjoying the great outdoors you’ll get the added benefit of sunlight, which is a natural way to increase your vitamin D levels. When it comes to mood, the scientific evidence³ is clear; the higher your vitamin D levels, the more likely you are to feel happy rather than blue. Daily exposure to just 10 to 30 minutes of direct sunlight can boost vitamin D levels, which can help improve your mood. 5. Eating Irregularities Several studies have found links between self-oriented perfectionism and eating irregularities. People may have an intense fear of gaining weight and seek to control their caloric intake by attempting to create a perfect diet. Others may feel frustrated by the slow progress of their diet and decided to put it on hold or just give up and return to regular eating habits. Helpful Tip: Avoid Triggers It’s important to acknowledge what emotions (stress, loneliness, boredom, etc.) are driving you to make bad food choices. Sometimes it isn’t even an emotional trigger, but the sight or smell that makes you crave certain foods…many people can’t resist buying popcorn once they’ve smelled it in a theater lobby. A good strategy is to be prepared with a healthy alternative before you encounter a triggering event. Healthier swaps of your favorite foods are a great way to outsmart your triggers. Increase Your Happiness Even if you’ve spent much of your life chasing perfection, you can learn to let go of your unhealthy tendencies. Letting yourself (and others) off the hook for past mistakes, especially common ones, can help you overcome negative thought patterns or destructive behaviors. You might find that your outlook on life is much more positive when you’re not being so hard on yourself. Giving yourself more grace might improve your circumstances and increase your happiness. Hopefully, these practical tips will help you break free from the negative thinking, unrealistic expectations, and oppressive perfectionism that can prevent you from being your best self. Remember, you don’t have to be perfect to be happy. 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. Vaish, A., Grossmann, T., & Woodward, A. (2008). Not all emotions are created equal: The negativity bias in social-emotional development. Psychological Bulletin, 134(3), 383–403. https://doi.org/10.1037/0033-2909.134.3.383 2. Flett, G. L., Hewitt, P. L., & Heisel, M. J. (2014). The Destructiveness of Perfectionism Revisited: Implications for the Assessment of Suicide Risk and the Prevention of Suicide. Review of General Psychology, 18(3), 156-172. https://doi.org/10.1037/gpr0000011 3. Spedding, S. (2014). Vitamin D and depression: A systematic review and meta-analysis comparing studies with and without biological flaws. Nutrients, 6(4), 1501–1518. https://doi.org/10.3390/nu6041501
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Serotonin: This Is Why You Need More of This Calming Brain Transmitter
Your brain makes this naturally soothing chemical messenger called serotonin from a time before you born and continues throughout your lifetime. It plays many roles in the brain’s biochemistry – and it's intimately involved in enhancing deep sleep, maintaining a healthy mood and self-confidence, even supporting a healthy appetite and social engagement. Produced by the body, this “get happy” chemical also enables the nervous system and your brain cells to communicate back-and-forth. Here's How Serotonin Can Help Boost Your Mood and Curb Cravings People who struggle with low mood often have very low levels of serotonin. Yet, serotonin can be increased in the brain (and body) by eating the proper foods and/or supplementing your diet. Interestingly, certain nutrients may help metabolize and utilize serotonin more efficiently. Some of these nutrients include magnesium, zinc, fish oil, vitamins C and B6. Some studies suggest that women produce 52 percent less serotonin than men.¹ Levels seem to fluctuate with menstrual cycles, which may explain why women are more prone to mood issues. Too little serotonin may affect mood,² while too much serotonin can actually become toxic, according to studies by the National Institutes of Health. The greatest risk of having too much serotonin often occurs when people mix over-the-counter supplements with antidepressants or other prescriptions drugs.³ Always ask your doctor about supplementing, especially if you have a serious condition and take medication every day. Can You Have Too Much of a Good Thing? Yes, you can ingest too much serotonin, although the opposite is much more common. Symptoms of too much serotonin include: Confusion Tremors Dilated pupils Heavy sweating Changes in blood pressure Restlessness and sleep issues The good news is that healthy lifestyle habits – such as daily exercise, consuming “smart” carbohydrates in moderation, and taking supplements – can work together to create a positive mood, which can be the foundation of a happier and more satisfying life! Feeling blue is often accompanied by increased appetite. Balancing your serotonin levels may help minimize that emotional overeating. Plus, supplements can potentially help control your appetite and promote feelings of calm. Certain Foods Naturally Contain Serotonin Eating foods high in tryptophan (the amino acid that helps manufacture serotonin) may include healthy servings of carbohydrates and some lean proteins. Your best chance at staying calm and composed is with a serotonin boost, but if you don't take supplements, at least eat frequent servings of healthy carbohydrates – like oatmeal or whole-grains – along with lean protein sources, such as eggs, poultry, and fatty fish like salmon. If you regularly need to calm yourself down, eat better and improve mental focus and mood, try these good mood boosters. 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: Nishizawa, S., Benkelfat, C., Young, S. N., Leyton, M., Mzengeza, S., De Montigny, C., Blier, P., & Diksic, M. (1997). Differences between males and females in rates of serotonin synthesis in human brain. Proceedings of the National Academy of Sciences, 94(10), 5308-5313. https://doi.org/10.1073/pnas.94.10.5308 Namkung, J., Kim, H., & Park, S. (2015). Peripheral serotonin: A new player in systemic energy homeostasis. Molecules and Cells, 38(12), 1023–1028. https://doi.org/10.14348/molcells.2015.0258 Mayo Clinic Staff. (2023, October 5). Serotonin syndrome: Symptoms & causes. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/serotonin-syndrome/symptoms-causes/syc-20354758
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8 Simple Ways to Calm Your Mind During Stressful Times
Do you find yourself frequently filled with worry, fear, or occasional anxious thoughts? You aren’t alone. In today’s fast-paced world, many people experience periods of stress. Since stress affects millions of American adults, let’s take a closer look at some of the best ways to address it...naturally. 8 Simple Strategies to Help Ease Your Stress and Calm Your Mind 1. It's Okay If You're Not Okay For starters, acknowledge that it’s completely normal to experience a certain amount of stress and worry in life. In fact, having a degree of healthy fear can be a good thing. Studies show that the “don’t worry, be happy” people—like those who crowd the beaches in Florida every Spring Break—may die the earliest from accidents and preventable illnesses.¹ Having appropriate levels of worry actually may help keep you safe. 2. Stay Connected By nature, we're social creatures who need connection. Having strong social connections can help give you a sense of purpose and belonging. Since it's so important to stay connected with others, be sure to surround yourself with people who are happy, upbeat, kind and who challenge you to be the best version of yourself. 3. Slow Your Breathing Diaphragmatic breathing is an effective way to overcome stress and quiet your mind.² This simple relaxation method can be done anywhere, anytime. Taking deep breaths can help relax your muscles, relieve tension, and allow your brain to function better. Do this simple exercise anytime you feel stressed or on edge. 4. Kill the ANTs Did you know mental hygiene is just as important as physical hygiene? Learn to disinfect your thoughts by killing the ANTs (automatic negative thoughts) that steal your happiness. Anytime you feel nervous, stressed, or panicky, write down what you’re thinking, then talk back to the ANTs. This robs them of their power and puts you in control of your thoughts and moods. It’s easy—just grab a piece of paper and write down what has you concerned today. 5. Get Hip to Hypnosis You might think hypnosis is just for stage acts, but the medical community has long viewed it as a serious science. Using hypnosis has been shown to help reduce stress, lower feelings of anxiousness, and enhance mood.³ Give it a try in the comfort of your own home with a hypnosis audio. 6. Loving Kindness Meditation This easy meditation is intended to boost positive emotions and reduce negative feelings. Just sit quietly and allow your stress to melt away as you breathe deeply (see #3 above). Then say the following phrases aloud or silently to yourself: May I be safe and secure. May I be healthy and strong. These meditations can help reduce stress and improve your overall outlook on life, so give it a try. 7. Consider Nutritional Support Your body’s nutrient levels can be depleted during times of excessive stress. One of the best ways to replenish nutrients and fuel your brain is with high-quality supplements. Everyday Stress Relief is a premier stress-reducing supplement that harnesses the power of five natural ingredients to help soothe your frazzled nerves.* GABA Calming Support boosts GABA to help calm your brainwaves and pump the brakes on anxious and fearful thoughts.* Serotonin Mood Support contains key nutrients that promote serotonin balance and a sense of calmness.* Significant research shows saffron can help boost serotonin and benefit mood.*⁴ Happy Saffron Plus® has three ingredients designed to improve mood, help you cope with feelings of anxiousness, and enhance focus under mental strain.* Plus, its now available in a delicious gummy format. 8. Know Your Brain Type Every brain is different and should be treated as such. Based on the brain imaging work conducted at Amen Clinics, we've identified 16 Brain Types. To discover your Brain Type, take the free online Brain Health Assessment. It only takes about 5 minutes to complete and you’ll get a targeted treatment plan, including lifestyle tips and recommended supplements for your specific Type, to help optimize brain function so you can better cope with stress. Calm Your Mind...Naturally! These are just a few of the many practical, natural techniques that can help keep your body’s production of the stress hormone cortisol in check. Adopting these healthy tips can help reduce stress levels and increase your inner calm. Give them a try today! Note: while it’s natural to feel the effects of stress, if you're experiencing intense, ongoing stress, you might consider seeking out the support of a health coach or trained counselor. 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 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: Diener, E., & Chan, M. Y. (2011). Happy people live longer: Subjective well-being contributes to health and longevity. Applied Psychology: Health and Well-Being, 3(1), 1–43. JBI Database of Systematic Reviews and Implementation Reports 17(9):p 1855-1876, September 2019. | DOI: 10.11124/JBISRIR-2017-003848 Karrasch, L., Koole, S. L., Funk, B., Kettner, H., & Pittig, A. (2023). Effects of relaxation hypnosis on mood and state anxiety in chronically stressed individuals: A randomized controlled trial. Journal of Psychotherapy and Psychosomatics, 92(2), 1-12. https://doi.org/10.1026/1616-3443/a000679 Shafiee, M., Arekhi, S., Omranzadeh, A., & Sahebkar, A. (2018). Saffron in the treatment of depression, anxiety, and other mental disorders: Current evidence and potential mechanisms of action. Nutrition Reviews, 77(8), 557–578. https://doi.org/10.1093/nutrit/nuz034
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"Fall Back" Basics: How to Increase Your Vitamin D This Winter Season!
We’re rapidly approaching the end of Daylight Saving Time (DST), when clocks will “fall back” an hour and give millions of Americans an extra 60 minutes of shut-eye. At least, in theory. In reality, many people don’t, or can’t, take advantage of the extra hour of sleep. They may see the bonus hour as a prime opportunity to binge-watch another episode of their favorite TV show. Or, they might have problems adjusting to the new sleep schedule and end up wasting the added time tossing and turning. The Internal Clock Even though we gain precious minutes of sleep, turning back time can disrupt our circadian rhythm, the internal clock that helps regulate our sleep. While the fall time change adds an hour to our day, our body may wake at the usual time, which will counter the supposed gain. We might also feel sleepy earlier in the evening, an hour before our regular bed time. It’s a phenomenon similar to jet lag – our internal clock isn’t in synch with the external clock on the wall or nightstand. Harvard Health¹ reported that it can take a week or more for our bodies to adjust to the time change. Even the relatively small 60-minute adjustment can have negative effects on the body, health and even traffic safety! Sadly, the fall time change can affect more than just our sleep... The Winter Blues Many people feel lethargic, fatigued, and moody during the cold, winter months. Some write off these signs and behaviors as just feeling down. Since many don’t believe they need to do anything about it, they don’t take proper care of themselves. As the weather changes, and your normal routine is thrown out of whack by the time change, your brain’s serotonin activity can decrease. As the brain neurotransmitter that plays a major role in outlook, the lowering of serotonin activity is often associated with low mood.² Also, since serotonin is the starting molecule for the brain’s pineal gland to produce melatonin, our main sleep hormone, changes in serotonin activity can rob us of quality sleep. Though falling back gives us an extra hour of sleep, the tradeoff is that the darker months can negatively affect our mood and sleep patterns. With less sunlight, it becomes increasingly important to get adequate levels of vitamin D during the winter months. Increase Your Vitamin D During the Winter Vitamin D, also referred to as the “sunshine vitamin,” is now known to be crucial for the brain’s functioning and maintenance. After it’s made in the skin as vitamin D3 (cholecalciferol), it becomes converted, first by the liver then by the kidneys, into a powerful hormone that regulates not only the brain but the heart, circulation, gut, liver, pancreas, immune system, and practically all our tissues. Among its many benefits, vitamin D3 promotes the actions of serotonin, dopamine, and other key brain neurotransmitters. Unfortunately, many Americans – even those who eat a good diet – are functionally vitamin D deficient. Though definitions of vitamin D deficiency can vary, experts agree that it has nearly reached epidemic status: one research study found that in the U.S., 70% of all adults and 67% of children, aged 1-11, don’t have adequate levels of vitamin D. Vitamin D deficiency has been associated with illness in winter, when the skin gets less sunshine and makes less vitamin D. In fact, vitamin D deficiency may be linked to many serious health concerns. Among these is that low levels of vitamin D have been associated with mood challenges³ and difficulties with sociability, attention, memory, stress and anxiousness. If you’re concerned that you or a family member aren’t getting enough vitamin D, you should consider supplementation. Vitamin D3 5000 IU BrainMD’s Vitamin D3 5000 provides sufficient vitamin D3 to raise your tissue levels into a healthy range within a short time period, while being completely safe to take long-term.* Clinical research has established that taking this safe dose of vitamin D3 daily works better than taking high doses every few weeks or getting a very high dose by injection.* Intensive clinical and scientific research continues to make incredible discoveries about this vitamin-hormone. Vitamin D3 is clearly established as having powerful and extremely versatile effects on health and well-being.* In recent decades, researchers have confirmed its favorable effects on healthy gene regulation, calcium metabolism, cell growth control, hormone balance, and coping with stressful challenges.* Vitamin D3 helps promote: healthy mood* immune response* cognitive function* cardiovascular health* muscle and bone strength* overall brain health* The current U.S. Daily Value recommendation is 600 IU for ages 1-70,⁴ but experts agree this is well below the physiological needs of most individuals and suggest 2,000-10,000 IU daily.* BrainMD’s Vitamin D3 5000 raises your levels on just one softgel a day.* If you typically have a hard time adjusting to the DST time switch, vitamin D3 can help you get into a new rhythm and beat the time change blues!* What Others Are Saying: "Winters are long and cold out here, this product really helped me get through this last one. I’ve had struggles with my mood during the long winters in Wisconsin. I must say, this last one was the easiest one yet! I have so many new things riding on my shoulders and yet I didn’t fall victim to the normal winter blues that I usually deal with. I will order it again this coming winter.” - Mark At BrainMD, we’re dedicated to providing the highest purity nutrients to support your brain health and overall well-being. For more information about 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. References: ¹Harvard Health Publishing. (2013, November 1). Daylight saving time: "Fall back" doesn't equal sleep gain. Harvard Health Blog. https://www.health.harvard.edu/blog/daylight-saving-time-fall-back-doesnt-equal-sleep-gain-201311012514 ²Cleveland Clinic. (n.d.). Serotonin: What is it, function & levels. Cleveland Clinic. Retrieved December 6, 2024, from https://my.clevelandclinic.org/health/articles/22572-serotonin ³Greenblatt, J. M. (2024, October 16). Mental health in the sun: The role of vitamin D deficiency in mental illness. Psychiatric Times. https://www.psychiatrictimes.com/view/mental-health-in-the-sun-the-role-of-vitamin-d-deficiency-in-mental-illness ⁴Mayo Clinic. (n.d.). Vitamin D. Mayo Clinic. Retrieved December 6, 2024, from https://www.mayoclinic.org/drugs-supplements-vitamin-d/art-20363792
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