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How to Be Resilient and Positive in a Negative World
You’ve probably heard the expression, “When life knocks you down, get back up.” Easier said than done. There are no magic words that can make things better when tragedy enters the life of an unsuspecting soul. Friends or acquaintances may attempt to soothe emotional wounds with tired platitudes (like “Into each life, some rain must fall”) or nuggets of pop psychology. Though well-meaning, such sentiments can end up doing more harm than good. So, when words fail, what’s the best way to comfort someone who’s endured an unexpected loss? Here are some helpful tips on how to be resilient and how to help others through tough times... The Present of Presence One of the best things you can do for someone who has suffered a loss is to just be there for them. Showing up during a difficult time reveals more than just your support…it reveals your heart. They might forget the card or casserole, but they won’t forget you being there during one of the lowest points in their life. The most important thing to remember when practicing presence is to listen. If they want to speak, to express their feelings, actively listen to them. Otherwise, if they remain silent, just be with them. Sitting in silence may make you feel awkward or helpless, but it’s a far better option than trying to ease their pain by telling them of a hardship from your past (which minimizes their suffering) or filling the time with Band-Aid bromides, like the one referenced earlier. If they ask for your advice, resist the urge to fix the problem. Keep your responses compassionate, but brief. Here’s a good guideline to follow: the greater the tragedy, the fewer words you should speak. The Stages of Grief Regardless of the severity of a challenge or setback, identifying and processing your feelings can be a significant step in moving past loss or grief. Although models vary, many counselors follow the 5 Stages of Grief (Kubler-Ross Grief Cycle)¹ when helping their patients. The 5 Stages are: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Denial – This is typically the first stage (but some quickly proceed to Anger). When faced with an unexpected or tragic situation, many people resist the facts or enter a state of disbelief. Anger – As the reality of the situation sets in, many people become outraged and may even start to blame others. This is especially true when an avoidable or senseless tragedy has occurred. Bargaining – When people feel helpless and vulnerable, they may try to regain control with “If only” statements like, “If only we’d gotten that second opinion.” Depression – Depression may manifest itself as mourning, sadness, regret, helplessness, or hopelessness. Acceptance – People who arrive at this stage have come to terms with what happened and are trying to figure out how to move forward with their lives. Some reach this stage only after extreme effort. Sadly, some never fully reach this stage. [/wc_box] If you or someone you know has been knocked down by recent events, working through this cycle can be a huge help. The Process of Recovery So, how do you get back up? Is there a special formula that allows some people to bounce back while others throw in the towel? The first step is to realize that people react differently to adversity. Some immediately get up swinging, eager to rebound from life’s sucker punch. For others, it may take more time to heal and find the strength to get back on their feet. It’s important to have patience during this process, especially if someone in your life isn’t progressing as quickly as you think they should. Though the natural tendency is to rush the healing process, there’s no set time limit. Just as grieving is a process, so is recovery. How to Be Resilient: According to Brain Experts Recently, Dr. Daniel Amen and Dr. Robert Johnson held a video conference with Amen Clinics staff members. One of the many topics discussed was the importance of resilience. Dr. Amen referenced the work of Dr. Martin Seligman, which frequently focuses on positivity and mental toughness. According to Dr. Seligman’s research, people who are more resilient see problems as being temporary, local, and that they have some degree of control over the situation.² Unfortunately, many people today see their problems as being permanent, global, and that they have no control over what’s going on in the world. The good news is, we aren’t powerless. As Dr. Amen helpfully reaffirmed, we all have control over how we respond to circumstances. The Power of Thoughts Advancing Dr. Amen’s comment, Dr. Johnson underscored the importance of dealing with the ANTs (Automatic Negative Thoughts) that can infest our mind and cause us to obsess over the “What ifs?” of life. Feelings of fear and worry can lead to a kind of hypervigilance where we overfocus on the negative. The trouble with such negative thinking is that it can distort our perceptions of reality. When we engage in negative forecasting (worrying about things that may or may not happen), problems can seem bigger than they really are. Feelings of unease and apprehension have become a universal experience in recent years. Many people are drifting toward a negative bias due to the ambient stress created by the media.³ This kind of stress may raise cortisol levels and negatively affect a person’s exercise, nutrition, and sleep habits. If stress is taking its toll on you, Dr. Johnson suggests taking some time to reground yourself. He recommends getting back to a routine and structure that supports healthy thinking and accurate perceptions. These perceptions aren’t as much about positive thinking as they are about data-based thinking. Where to Find Help So, where can you get help? Many people receive support from a therapist or counselor. Speaking with a trained counselor can make a significant improvement in your outlook and ability to bounce back from life’s challenges. If you’re dealing with fear, anger, guilt, sadness, or mood issues, you don’t have to continue struggling by yourself. Amen Clinics offers in-clinic and telehealth (via telephone and video conferencing) services. To learn more about the full range of services at Amen Clinics or to set up an appointment, please call 888-288-9834. 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. Tyrrell, P., Harberger, S., Schoo, C., & Siddiqui, W. (2023). Kubler-Ross stages of dying and subsequent models of grief. In StatPearls. StatPearls Publishing. 2. Seligman, M. E. P. (2011). Building resilience. Harvard Business Review, 89(4), 100–106. 3. Holman, E. A., Garfin, D. R., & Silver, R. C. (2013). Media’s role in broadcasting acute stress following the Boston Marathon bombings. Proceedings of the National Academy of Sciences of the United States of America, 111(1), 93–98.
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How to Calm Your Mind So You Can Achieve Restful Sleep
As many as 70 million Americans have ongoing sleep problems.¹ The list of reasons why people miss out on a good night’s sleep is extensive. So, what keeps you up at night? Do you tend to ruminate over mistakes, grievances or unfinished projects? Do you anticipate the worst and worry about every detail of your life…and the lives of your family and friends? Repetitive or automatic negative thoughts (ANTs), can take their toll on you mentally and prevent you from getting consistent and quality sleep. It’s easy to allow your mood or state of mind to rob you of adequate sleep. Here are a few tips for how to calm your mind so you can achieve restful sleep… 3 Easy, Natural Ways to Achieve Restful Sleep 1. Clear Your Head Before Bed Instead of going to bed worried or angry, try to settle emotional problems before going to sleep. Send a positive text, email, or write down an issue to deal with the next day. Once all matters have been resolved or tabled, forget about them. Clear your mind of stress so you can enter a relaxed state that can lead to peaceful sleep. 2. Breathe Deeply Deep, diaphragmatic breathing is an effective way to overcome stress and quiet your mind.² This simple relaxation method can be done anywhere, anytime. When you take shallow breaths, it reduces the amount of oxygen that reaches your brain cells and reduces your overall brain function. Taking deep breaths relaxes your muscles, relieves tension, and allows your brain to function better. 3. Use Sound Therapy Instead of being awakened by every noise you hear, try sound therapy. This type of therapy can induce a peaceful mood and lull you to sleep. Consider soothing nature sounds, wind chimes, a fan, or soft music. Studies have shown that slower classical music, or any music that has a slow tempo of 60 to 80 beats per minute, can help with sleep. If you share the room with someone who snores, try wearing ear plugs. Getting high-quality sleep is essential to wellness. If you have healthy habits, such as avoiding caffeine later in the day and getting regular exercise, but still have problems falling asleep, a scientifically formulated and safe dietary supplement that promotes restful sleep may give you the relief you need. If you have difficulties turning off your brain before bedtime, you might consider taking serotonin. What is Serotonin? Our brains produce a naturally soothing neurotransmitter called serotonin. Serotonin pathways encompass nearly every brain zone and play many important roles in the brain’s biochemistry and metabolism. Serotonin circuits are intimately involved in facilitating sustained and deep sleep, maintaining healthy mood and self-confidence, and for healthy hormone balance. This versatile neurotransmitter system even supports healthy appetite, blood sugar maintenance, utilization of stored fat for temperature regulation, and healthy liver function. Serotonin Mood Support Taking BrainMD’s Serotonin Mood Support helps increase the production of soothing brain waves, corrects stress-related nutritional deficiencies, and promotes relaxation that will enable good quality sleep.* It can help you handle the ups and downs of life with more composure.* 5 Key Ingredients of Serotonin Mood Support Vitamin B6 This water-soluble vitamin is essential for at least 100 enzymes that help the body utilize amino acids, fatty acids, and carbohydrates. It is essential for aiding the production of serotonin and other brain neurotransmitters. Vitamin B6 is also vital for early brain development and for supporting the body’s innate antioxidant defenses. This formula provides the two chemical forms of B6 that are most fully absorbed and utilized: pyridoxine as hydrochloride, and pyridoxal-5-phosphate.* Folate This formula contains the vitamin folate as methylfolate (MTHF or MethylTetraHydroFolate), which is the most active and easily utilized form of this vitamin.* Your body needs folate for numerous biochemical functions, such as making and repairing DNA, genes and chromosomes. The brain specifically requires MTHF to make neurotransmitters, to produce the myelin insulation of nerve cells, and to make the sleep hormone melatonin. Folate also helps the liver and other organs recycle the metabolic product homocysteine, to prevent it from building up to toxic levels. BrainMD uses methylfolate instead of folic acid, which does not occur in nature and requires the body to use enzymes that can be poorly functional due to mutations.* Vitamin B12 This vitamin is essential for the structural integrity of the brain and spinal cord, and for a variety of essential functions in our nerve cells. Methyl-B12 is fully activated B12 and is superior to cyano-B12 (cyano-cobalamin), which contains potentially harmful cyanide and is found in many multivitamins.* Vegetarians, vegans, smokers, people taking certain over-the-counter medications, and the elderly are at risk of vitamin B12 deficiency. Higher levels of B12 are linked to better control over mood, behavior, personality and mental clarity.* Satiereal® Saffron Satiereal® is a patented standardized concentrate of saffron, a traditional medicine used for a variety of applications in the Middle East, India, China, and Europe.* Saffron is the world’s most expensive spice and its standardized extracts are under intensive investigation for their mood-improving, anti-stress and cognitive benefits.* Saffron contains more than 50 substances that could be contributing to its powerful antioxidant, brain-protective, and considerable brain-enhancing actions, including actions on serotonin receptors as well as other neurotransmitter systems.* Many clinical trials have validated saffron’s mood benefits,³ others are positive against stress and anxiousness, still others have established its benefits for memory.* 5-HTP This metabolite is naturally made by neurons in the brain, and when taken as a supplement, promotes its own conversion to serotonin as needed. 5-HTP promotes calm, positive mood, relaxation and healthy sleep.* The 5-HTP included in Serotonin Mood Support was extracted from the African plant Griffonia simplicifolia. Serotonin Mood Support FAQ [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] How do I take Serotonin Mood Support? Take four capsules daily in divided doses with meals. Higher intakes may be beneficial, as recommended by a nutritionally informed physician. Is Serotonin Mood Support safe for long-term use? Yes, as long as you stay within the recommended dosage. If you wish to take higher doses than we recommend, discuss your reasons in advance with your nutritionally informed physician or other qualified healthcare professional. Can I take Serotonin Mood Support if I’m taking an antidepressant medication? BrainMD recommends you not use this product if you are currently taking antidepressant or monoamine oxidase inhibitor medications.* Can I take Serotonin Mood Support if I’m nursing or pregnant? Serotonin Mood Support is not recommended for use in women who are nursing or pregnant. [/wc_box] What Others Are Saying A Miracle “Serotonin Mood Support has been a miracle for me. My world is in color again, I’m happy, the noise in my brain is gone.” -J, verified customer A Supplement That Delivers “I can say without equivocation that this product makes a magnificent difference with respect to sleep issues, outlook, and general feelings of wellbeing.” -Faith, verified customer Achieve Restful Sleep Lifestyle habits such as daily exercise, consuming smart carbohydrates in moderation, and taking a dietary supplement like Serotonin Mood Support can work together to elevate mood, promote calm and help you achieve restful sleep. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Serotonin Mood Support and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: Institute of Medicine (US) Committee on Sleep Medicine and Research. (2006). Sleep disorders and sleep deprivation: An unmet public health problem. National Academies Press. https://pubmed.ncbi.nlm.nih.gov/20669438/ JBI Database of Systematic Reviews and Implementation Reports 17(9):p 1855-1876, September 2019. | DOI: 10.11124/JBISRIR-2017-003848 Hausenblas, H. A., Saha, D., Dubyak, P. J., & Anton, S. D. (2013). Saffron (Crocus sativus L.) and major depressive disorder: A meta-analysis of randomized clinical trials. Journal of Integrative Medicine, 11(6), 377–383. https://doi.org/10.3736/jintegrmed2013056
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10 Best Ways to Take Care of Your Mental Health This Winter
Winter is finally here! For many, this season is associated with happy things like crisp weather, warm beverages, and dazzling light displays. But for others, the weather change and shorter days signal a downturn in mood¹ and energy that leaves them feeling sad, lethargic, and fatigued. There are several reasons why a change in seasons can negatively affect a person’s thoughts and feelings. Spending more time indoors can trigger physiological changes in the brain, which can have a significant impact on attitude and outlook. Also, less sunlight may cause a decrease in serotonin, which can trigger low mood. Seasonal Low Mood Many people deal with low mood during the winter months or holiday season. Whether brought on by unrealistic expectations, excessive stress or family drama, anxious or depressive thoughts can come on without warning. Low mood can lead to possible mental health concerns. It can also contribute to adverse physical consequences. Symptoms of seasonal low mood can include: Negative or guilty thoughts Mental fogginess Purposefully avoiding social interaction Overeating and emotionally eating Periods of starving and bingeing Difficulty with concentration and memory Since many people dismiss these symptoms as just feeling down, they may not get the help they need, which can result in serious mental or emotional difficulties. The good news is that there are numerous natural ways to support your mental health and reduce the symptoms that come with winter blues. To promote full brain and body wellness, here are 10 healthy strategies for boosting your mood this holiday season: Top 10 Ways to Take Care of Your Mental Health This Winter! Alternate Light Source Daily exposure to appropriate levels (even just 10 to 30 minutes a day) of direct sunlight can boost vitamin D3 levels, which can help improve your mood. If you have a hard time getting enough natural light during the winter, consider buying a therapy lamp² for your home or work desk. Though many artificial light boxes claim to do the job, make sure to purchase one that’s as close as possible to the natural sunlight spectrum and proven to increase vitamin D levels. Deep Breathing Whenever you feel angry, moody or stressed, take a deep breath, hold it for one or two seconds, then slowly exhale for about five seconds. Do this about 10 times and you will start to feel more relaxed. It sounds so simple, but breathing is essential to life. It’s much easier to achieve a balanced mood when you slow down and become more efficient with your breathing. Healthy Pleasure Centers Deep inside your brain, your pleasure centers respond to several neurotransmitters, particularly dopamine. When your dopamine pathways aren’t working well, negative thoughts and low motivation are much more common – it can be harder to find your sense of joy and lift yourself out of a funk. Increase dopamine naturally by engaging in meaningful and beneficial activities on a regular basis. Do work that you enjoy and take time to have fun with your loved ones. It’s equally important to avoid wearing out your pleasure centers with substance abuse, gambling, video games, and compulsive eating or shopping. Find Support in Community Having a strong community means that support is just a phone call, email or visit away. Spending time in a positive community of like-minded people is a wonderful way to boost your bliss hormones, such as oxytocin. To improve your mental and emotional fitness, focus your energy on people who are positive and engage in healthy habits. Get Your Rest Many people sacrifice quality sleep to keep up with the increased demands of the stressful holiday season. Lack of sleep often leads to illness, which makes it that much harder to accomplish everything on your to-do list. To ensure that you have the energy you need to get the most out of the holiday season, it’s recommended that you get 7-9 hours of sleep each night. Remember Happy Times If it’s been a while since you worked on a scrapbook or photo album, the holidays are the perfect time to preserve your memories (especially if the weather isn’t so nice). Also, editing, archiving and watching old family videos can serve the double purpose of providing hours of enjoyment working on a project while also reminding you of some of the happier moments in your life. Burn Some Calories Physical exercise is perhaps the single most important thing you can do to keep your brain healthy. Exercise increases levels of dopamine and can boost blood flow to deliver oxygen and other positive nutrients to the brain. It also increases a growth factor called BDNF (brain-derived neurotrophic factor), which helps generate new brain cells and can assist the brain in self-regulating mood, attitude, and focus. To maintain an even mood and a sense of mind-body balance, establish a daily exercise routine that works for you and stick to it. Write it Down One of the best ways to remain grateful is to write down the positive things that have taken place that day. Keeping a journal can be an enjoyable hobby as well as a great way to unwind after a stressful day. One of the biggest benefits of journaling is 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. Reach Out for Help Though isolating yourself during tough times may feel like the safest option, closing yourself off from the world can aggravate your feelings of negativity. Resist the urge to shut out the individuals who can offer you encouragement and support. Let friends and family know when you’re emotionally overwhelmed. Seek professional help if necessary, but don’t fight your battles alone. Get Nutritional Support Whether you find yourself having negative or anxious thoughts, or if you feel that your stress levels have nearly reached the breaking point, BrainMD offers a range of powerful supplements for mood and stress that can help turn your day around. These brain-directed supplements have been formulated with the highest quality nutrients and ingredients that can help you feel calm, content, and able to manage stress or mental strain. Winter Mental Health Matters Adopting these brain healthy habits can help to improve your mental and emotional well-being during the holiday season. Try them today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. UChicago Medicine. (2024, January 5). Seasonal affective disorder: How to spot and treat the ‘winter blues’. 2. Rohan, K. J., & Roecklein, K. A. (2014). Cognitive-behavioral therapy and light therapy for preventing seasonal affective disorder in winter. Journal of Affective Disorders, 156, 227-234. doi:10.1016/j.jad.2013.12.011
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Heavy PMS Symptoms & Period Cramps? Here’s What Your Body is Telling You
Your body follows a natural rhythm each month, and the physical symptoms you experience – whether it’s heavy periods, painful cramps, or breakouts – are signals. These signals are your body’s way of communicating what’s happening on the inside and what it might need from you. Instead of simply enduring these symptoms, tune into your body and recognize that they are important alerts that can guide you to better balance, understanding, and wellness. We’ll explore what’s normal and present natural solutions that you can implement to support your body through its cycle when you experience some of the most frustrating and disruptive symptoms. What’s Normal? Fluctuating hormones, while sometimes challenging, play a crucial role in women’s health. They regulate and affect our reproductive systems, metabolism, and mood. Helping your body to move through a healthy cycle each month can benefit you for years to come. Your estrogen level is dropping during the luteal phase of your cycle, which is 1-2 weeks before your period starts.1 Progesterone levels fall, then rise.1 Serotonin, a brain chemical that affects mood, is also fluctuating.2 These changing hormones may account for the unwanted premenstrual syndrome PMS symptoms that you experience regularly each month. PMS is common for most women. However, as you age, your symptoms may change. The PMS symptoms that you experience in your teens may differ from those you experience in your 20’s, 30’s, or 40’s.3 They may also change before and after you have children. The most common physical and emotional PMS symptoms include: Abdominal cramps Hormonal acne Headaches Fatigue Bloating Body aches Breast tenderness Changes in libido Irritability Mood swings Feelings of anxiousness or sadness If you’re experiencing intense PMS symptoms that aren’t helped by natural treatments, consult with a healthcare provider to find more effective solutions. While this list of symptoms doesn’t sound fun, don’t lose hope! There are ways to manage and ease the discomforts that accompany your monthly cycle. Natural Solutions for Severe PMS and Period Symptoms There are times when certain symptoms feel more intense than normal, or are disrupting your life. When this happens, you need to know how to quickly target these problems. We’ve got you. Heavy Flow Periods Heavier than usual flow during your period can be due to normal hormonal fluctuations, or a side effect of birth control.4 When it happens occasionally, it isn’t usually a cause for concern. However, if heavy bleeding persists, it may be a sign of a more serious health concern. Always check with your healthcare provider if you’re unsure. Although there aren’t any foods that can specifically stop heavy bleeding, maintaining adequate hydration and consuming a nutrient-dense diet can ease other symptoms that come along with heavy bleeding such as anemia and fatigue. Increase Water Intake It is vital to drink more water to counteract the loss of fluids that happens during your period. You may need to drink an additional 16-32 ounces of water each day during bleeding to feel your best. Staying hydrated can help fight fatigue, bloating, and cramps. Eat Iron-rich foods Blood loss can lead to iron deficiency.5 Iron deficiency can cause the muscles in the uterus to weaken and actually cause more heavy bleeding, creating a vicious cycle.6 Get ahead of the game and be sure to get enough iron to reduce the incidence of future heavy flows. Get Extra Vitamin C Vitamin C helps your body absorb iron.7 In fact, it’s so essential that research has shown that if you’re consuming iron without adequate vitamin C, your body won’t be able to absorb the iron.7 Cramps Normal menstrual cramps should not be debilitating. If they are, your body is trying to tell you that something is going on that you need to pay attention to. They could simply be caused by dehydration, poor sleep, stress, a hormonal imbalance, or a more serious health concern. For immediate relief of menstrual cramps the best and easiest go-to is heat therapy.8 Use a warm compress for 15-20 minutes on your abdomen, or take a warm bath or shower. As counterintuitive as it might seem, moving your body during your period can help alleviate aches and cramps.9 Opt for low-intensity exercises like yoga, walking, or stretching. Certain vitamins and minerals can help to relieve cramping. These include: Magnesium – relaxes muscles10 Iron – replenishes iron lost through blood loss Omega-3 fatty acids – reduces inflammation11 Potassium – reduces bloating and muscle cramps12 Vitamin B6 – improves mood and reduces pain13 Fiber – reduces inflammation and bloating Zinc – reduces inflammation and supports antioxidant defense14 10 Foods that can ease period cramps: Dark Leafy Greens – Spinach and Kale: Contain magnesium and iron Bananas: Rich in potassium and vitamin B6 Salmon: High in omega-3 fatty acids Ginger: Contains anti-inflammatory and pain-relieving properties Dark Chocolate: Contains magnesium and mood-boosting properties Walnuts: Contain magnesium and omega-3 fatty acids Avocados: Good source of healthy fats, magnesium and potassium Berries: Rich in antioxidants and fiber Oats: High in fiber, magnesium, and zinc Pumpkin Seeds: Packed with magnesium, zinc, and iron Hormonal Acne It may be a natural response to hormone fluctuations, but acne might be one of the most frustrating symptoms to manage.. As a teen, hormonal acne appears mainly in the T-Zone on your face, the forehead, and nose. As you age, hormonal acne is more likely to appear on the jawline. If you experience hormonal acne, do some investigative work and consider if you’re managing your stress, staying hydrated, and eating a healthy diet. If not, these are the first areas to address to minimize breakouts. 5 Natural Skincare Treatments for Hormonal Acne Tea Tree Oil: Dilute with a carrier oil and use as a spot treatment.15 Aloe Vera: Apply pure aloe vera gel to problem areas to soothe and moisturize.16 Honey: Use raw honey as a mask. Apply a thin layer to a wet face for 10 minutes before rinsing.17 Green Tea: Apply cooled green tea as a toner to your face to reduce inflammation and oil production.18 Witch Hazel: Apply witch hazel as a toner with a cotton pad after cleansing to soothe inflammation.19 Irritability and Mood Swings Irritability and mood swings commonly appear as PMS symptoms, but don’t let them get you down! With all the changes happening in your body, and the fluctuation of hormones, it’s normal to experience mood swings. However, if you’re also dealing with extra stress, your cortisol levels may rise, which can further disrupt your hormones and worsening irritability.20 If your irritability level seems worse than normal, you might simply need a little extra self-care: Go for a walk Try meditation Journal your thoughts Do something that you love Practice yoga or gentle exercise The practice of cycle-syncing—adjusting your exercise, self-care routines, and nutrition to match your cycle phases—can help you work with your body, improving your mood significantly.21 Your mood swings and irritability could also be tied to your diet. Eating a balanced diet including complex carbs, protein, and healthy fats can stabilize blood sugar and reduce mood swings.21 Herbal supplements like chasteberry, evening primrose oil, lemon balm, and St. John’s wort may also help to lessen irritability associated with PMS. To lift your mood, consider increasing your intake of these 2 essential nutrients: Magnesium – found in spinach, almond, dark chocolate, or targeted supplements13 Vitamin B6 – found in bananas, chickpeas, avocados, or B6 vitamins13 Insomnia Trouble sleeping is the last thing you want to deal with in this busy world.. Research suggests that women are twice as likely to experience insomnia – trouble falling or staying asleep – before or during their period.22 If you struggle with insomnia at certain times of the month, establishing a more consistent bedtime routine could be a simple solution. A good bedtime routine might include: Consistent sleep schedule: Go to bed and wake up at the same time every day Wind down activities: Try reading, stretching, journaling, or meditating Dim lighting: Avoid screens and lower the lights to signal to your brain that it’s time for sleep Warmth: Take a warm bath or shower, or enjoy a warm cup of tea Other things that may help with PMS insomnia: Cutting back on caffeine and alcohol Daily exercise Meditation before bed Optimizing your sleep environment – keep your room cool and dark, use white noise, and ensure you have a comfortable pillow Use natural sleep aids like chamomile tea, magnesium, or valerian root supplements The Takeaway Natural remedies can be highly effective when you’re experiencing frustrating symptoms that come along with your monthly cycle. One of the best steps you can take is to track your cycle, which allows you to identify what’s normal for you. Although natural remedies may help, if your symptoms persist, and you don’t find relief, be sure to consult a doctor. 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. References: Reed BG, Carr BR. The Normal Menstrual Cycle and the Control of Ovulation. In: Feingold KR, Anawalt B, Blackman MR, et al., eds. Endotext. South Dartmouth (MA): MDText.com, Inc.; August 5, 2018. Draper CF, Duisters K, Weger B, et al. Menstrual cycle rhythmicity: metabolic patterns in healthy women [published correction appears in Sci Rep. 2019 Apr 3;9(1):5797. doi: 10.1038/s41598-019-41392-x]. Sci Rep. 2018;8(1):14568. Published 2018 Oct 1. doi:10.1038/s41598-018-32647-0 Office on Women’s Health. Your menstrual cycle. Womenshealth.gov. https://www.womenshealth.gov/menstrual-cycle/your-menstrual-cycle#:~:text=Throughout%20a%20monthly%20menstrual%20cycle%2C%20your%20body%20makes,normal%20cycle%20lasts%20between%2024%20and%2038%20days. Updated February 22, 2021. Accessed September 2024. Cleveland Clinic. Menorrhagia (Heavy Menstrual Bleeding). My.clevelandclinic.org. https://my.clevelandclinic.org/health/diseases/17734-menorrhagia-heavy-menstrual-bleeding. Reviewed July 1, 2024. Accessed September 2024. Fernandez-Jimenez MC, Moreno G, Wright I, Shih PC, Vaquero MP, Remacha AF. Iron Deficiency in Menstruating Adult Women: Much More than Anemia. Womens Health Rep (New Rochelle). 2020;1(1):26-35. Published 2020 Jan 29. doi:10.1089/whr.2019.0011 Munro MG, Mast AE, Powers JM, et al. The relationship between heavy menstrual bleeding, iron deficiency, and iron deficiency anemia. Am J Obstet Gynecol. 2023;229(1):1-9. doi:10.1016/j.ajog.2023.01.017 Deeny J. Vitamin C and the Menstrual Function. Ulster Med J. 1940;9(2):117-124. Jo J, Lee SH. Heat therapy for primary dysmenorrhea: A systematic review and meta-analysis of its effects on pain relief and quality of life. Sci Rep. 2018;8(1):16252. Published 2018 Nov 2. doi:10.1038/s41598-018-34303-z Cleveland Clinic. How To Get Rid of Period Cramps. Health.clevelandclinic.org. https://health.clevelandclinic.org/how-to-stop-period-cramps. Published June 1, 2022. Accessed September 2024. Harvard Health. What you should know about magnesium. Health.harvard.edu. https://www.health.harvard.edu/staying-healthy/what-you-should-know-about-magnesium2. Published December 17, 2021. Accessed September 2024. Wierenga KA, Pestka JJ. Omega-3 Fatty Acids And Inflammation - You Are What You Eat!. Front Young Minds. 2021;9:601068. doi:10.3389/frym.2021.601068 Cleveland Clinic. The Power of Potassium: Why You Need This Essential Mineral. My.clevelandclinic.org. Wierenga KA, Pestka JJ. Omega-3 Fatty Acids And Inflammation - You Are What You Eat!. Front Young Minds. 2021;9:601068. doi:10.3389/frym.2021.601068. Published March 25, 2024. Accessed September 2024. Noah L, Dye L, Bois De Fer B, Mazur A, Pickering G, Pouteau E. Effect of magnesium and vitamin B6 supplementation on mental health and quality of life in stressed healthy adults: Post-hoc analysis of a randomised controlled trial. Stress Health. 2021;37(5):1000-1009. doi:10.1002/smi.3051 Marreiro DD, Cruz KJ, Morais JB, Beserra JB, Severo JS, de Oliveira AR. Zinc and Oxidative Stress: Current Mechanisms. Antioxidants (Basel). 2017;6(2):24. Published 2017 Mar 29. doi:10.3390/antiox6020024 Cleveland Clinic. Could Tea Tree Oil Be the Acne-Fighting Ingredient of Your Dreams? Health.clevelandclinic.org. https://health.clevelandclinic.org/tea-tree-oil-for-acne. Published May 16, 2023. Accessed September 2024. Zhong H, Li X, Zhang W, Shen X, Lu Y, Li H. Efficacy of a New Non-drug Acne Therapy: Aloe Vera Gel Combined With Ultrasound and Soft Mask for the Treatment of Mild to Severe Facial Acne. Front Med (Lausanne). 2021;8:662640. Published 2021 May 21. doi:10.3389/fmed.2021.662640 Julianti E, Rajah KK, Fidrianny I. Antibacterial Activity of Ethanolic Extract of Cinnamon Bark, Honey, and Their Combination Effects against Acne-Causing Bacteria. Scientia Pharmaceutica. 2017; 85(2):19. https://doi.org/10.3390/scipharm85020019 Kim S, Park TH, Kim WI, Park S, Kim JH, Cho MK. The effects of green tea on acne vulgaris: A systematic review and meta-analysis of randomized clinical trials. Phytother Res. 2021;35(1):374-383. doi:10.1002/ptr.6809 Thring TS, Hili P, Naughton DP. Antioxidant and potential anti-inflammatory activity of extracts and formulations of white tea, rose, and witch hazel on primary human dermal fibroblast cells. J Inflamm (Lond). 2011;8(1):27. Published 2011 Oct 13. doi:10.1186/1476-9255-8-27 Cleveland Clinic. Cortisol. My.clevelandclinic.org. https://my.clevelandclinic.org/health/articles/22187-cortisol. Reviewed December 10, 2021. Accessed September 2024. Cleveland Clinic. Nutrition and Exercise Throughout Your Menstrual Cycle. Health.clevelandclinic.org. https://health.clevelandclinic.org/nutrition-and-exercise-throughout-your-menstrual-cycle. Published April 4, 2024. Accessed September 2024. Lin PC, Ko CH, Lin YJ, Yen JY. Insomnia, Inattention and Fatigue Symptoms of Women with Premenstrual Dysphoric Disorder. Int J Environ Res Public Health. 2021;18(12):6192. Published 2021 Jun 8. doi:10.3390/ijerph18126192
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These Are the Age Ranges and Top Symptoms Of Menopause
One of the biggest physiological changes in a woman’s body is often referred to as the menopausal transition. This period occurs over months or years during which reproductive hormone levels – estrogen and progesterone – fluctuate and then drop, and the ovaries stop releasing eggs. A number of mental and physical symptoms can occur due to these hormonal changes. Here’s a general guide for menopause age ranges and symptoms, potential impacts on health, and what you can do to thrive while undergoing “the change.” What Is Menopause? Menopause happens gradually over time as a woman’s ovaries stop releasing eggs and female hormone production of estrogen and progesterone declines. (Menopause can also occur if a woman’s ovaries are damaged by certain illnesses or treatments, or if they’re surgically removed.) Natural menopause doesn’t happen quickly. It begins with the first signs and symptoms that the menopause transition has started (also called perimenopause). Perimenopause can begin months or years before a woman’s last menstrual period, and it has its own unique set of symptoms. Once a woman goes a full year without menstruation, she’s in menopause. From that moment on, she’s considered postmenopausal. With the increase of life expectancy, a woman may now live one-third of her life after menopause. When Does Menopause Happen? The International Menopause Society reports that the menopausal transition occurs between ages 45 and 55 for most women with the average age of menopause being 51. But plenty of women do enter menopause earlier and later, so don’t worry if you do. Early menopause occurs between 40 and 45 and late menopause between 55 and 60. There’s a small percentage of women (1-2%) who develop premature menopause before 40. Perimenopause, the transition period before menopause from when symptoms first appear, typically lasts 4 to 8 years. Symptoms gradually clear up after menopause occurs for most women, but not all. Unfortunately, some women may continue to experience symptoms for many years after menopause. What Are the Symptoms of Menopause? The first symptoms of menopause occur when estrogen and progesterone levels start to fluctuate. Also called early perimenopause, a woman will typically see changes in her menstrual flow and in the length of her cycle. If you’re in your 40s, keep an eye out for these types of changes. As perimenopause progresses and estrogen and progesterone levels begin to decline, more symptoms can appear. During late perimenopause, a woman may start missing periods until they finally stop altogether. Estrogen levels also plummet, usually about 6 months before menopause. That’s when a woman will commonly experience some of the classic symptoms of menopause such as hot flashes, vaginal dryness, and more. It sounds awful, and it can be. Know that there are real solutions for countering these symptoms. Here are the most common symptoms a woman may experience at any time during the menopausal transition: Sleep problems Irregular periods Mood changes Low libido Headaches and dizziness Vaginal dryness Pain during intercourse Night sweats Hot flashes Mental fog Fatigue Breast soreness Dry skin/acne Hair loss Joint pain and muscle tension Here Are Some of the Top Health Concerns of Menopause Profound health changes may occur when a woman’s ovaries stop releasing eggs and when their body gradually decreases the production of estrogen and progesterone. However, these concerns can be managed with lifestyle changes. Brain Health The loss of estrogen during the menopause transition can cause changes in your brain. Among the areas of the brain most affected are the prefrontal cortex, hippocampus, hypothalamus, and amygdala. These areas of the brain are involved with sleep regulation, learning, memory, and temperature regulation. This helps to explain symptoms such as increased worry, poor sleep, mental fog, memory lapses, and hot flashes. Heart Health Estrogen helps provide a protective effect against heart health issues in women. When estrogen levels decline dramatically during the menopausal transition, heart health concerns may increase among women. Severe vasomotor symptoms (such as night sweats and hot flashes) are also associated with increased risk of heart health problems, research shows. It’s recommended that perimenopausal women should have their cardiovascular health checked. Visceral Fat and Weight Related to heart health concerns, estrogen loss during menopause may cause weight gain. Greater visceral fat deposits and weight gain can cause inflammation in the body as well as increase the potential for health issues related to blood sugar, cellular health, and heart health. Mood Estrogen fluctuations can affect serotonin and GABA levels in the brain, making women more vulnerable to low mood and feelings of anxiousness. Bone Health Bone loss worsens as we age, and menopause may increase the rate at which bone loss occurs. It’s estimated that 20% of a woman’s bone loss may come during the menopausal transition. Roughly 1 in 10 women have bone loss issues worldwide. Vaginal and Urinary Tract Infections With declining estrogen, the pH balance can shift in and around the vagina and urinary tract, making infections more common. Loss of Libido As estrogen decreases, the vagina not only becomes dry, but the tissue becomes thinner and less elastic. This can make sex painful and less desirable. Other symptoms, such as low mood and weight gain, plus mid-life pressures (juggling work, kids, and elder parent care) can dramatically impact a woman’s mood and desire for sex. Guide for Menopause: What Can You Do? Thankfully, there’s a lot you can do to reduce symptoms and protect your health during the menopause transition. In fact, you can consider this as a time to step up your health game! Menopause specialist and author of The New Menopause, Dr. Mary Claire Haver, MD, OB/GYN, suggests 6 critical ways women can support their health and well-being through menopause and beyond: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Excellent Nutrition – Incorporate an anti-inflammatory, fiber-rich diet of healthy fats, leans meats, fruits and veggies, and whole grains – and limit refined carbohydrates and processed foods, as well as sugar. Regular Exercise – Get 150 minutes of aerobic exercise (walking, running, cycling, etc.) a week and practice resistance training four times a week. Hormone Therapy – This can be a game changer! Explore hormone therapy, nutritional supplements (i.e., omega-3s, vitamin D, magnesium, milk thistle, B vitamins, etc.), and other pharmacological options with your healthcare provider to help reduce menopausal symptoms and protect your health. Reduce Stress – Mindfulness, meditation, and breathing techniques are effective stress relievers. Practice them to bring cortisol levels down and help reduce some menopausal symptoms. Restful Sleep – Get 7-9 hours of restful sleep a night by using good sleep hygiene. Sleep is needed to keep cortisol levels, inflammation, and appetite in check. Community – Create or join a community of supportive people! We can’t go it alone. [/wc_box] Bottom line: There are many actions you can take to help navigate menopause and thrive. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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5 Types of Self-Love: What You Need to Know for a Happier Life
In our hustle culture, it’s easy to get caught up in daily responsibilities, neglecting the most crucial relationship of all – the one with ourselves. Self-love isn’t just a trendy phrase; it’s a lifestyle choice that can help transform how we experience life. Imagine waking up each day feeling empowered, confident, and genuinely happy with your life. The journey towards this reality begins with understanding what self-love truly means and recognizing its different forms. By exploring these facets of self-love, you can unlock deeper connections with yourself while paving the way for greater joy in every aspect of your life. So, are you ready to transform your relationship with yourself? What Is Self-Love? Self-love is the practice of valuing and accepting oneself. It goes beyond mere self-esteem; it’s about nurturing your whole being. At its core, self-love means recognizing your intrinsic worth. It’s understanding that you deserve kindness, compassion, and respect from yourself just as much as you do from others. It also allows you to embrace your strengths and accept your weaknesses. Self-love also can encourage healthy boundaries in relationships. When you prioritize your well-being, you’re better equipped to engage with others positively. Also, it promotes resilience during tough times. By cultivating a loving relationship with yourself, overcoming challenges can become more attainable. Here Are the 5 Types of Self-Love Physical Self-Love Physical self-love is all about supporting your body and treating it with respect. It’s a holistic approach to embracing who you are. Start by listening to what your body needs. This can mean eating nourishing foods, engaging in regular exercise, or simply ensuring you get enough sleep each night. Each choice reinforces the idea that your body deserves care. Also, practice gratitude for what your body does for you daily. Acknowledge its strength and resilience rather than focusing on perceived flaws. Self-care rituals can play a crucial role too. Whether it’s taking long walks in nature, enjoying a fun hobby, or dressing up in clothes that make you feel good—these acts can help promote positive feelings toward yourself. Emotional Self-Love Emotional self-love revolves around understanding and accepting your feelings. It’s about recognizing that every emotion, whether positive or negative, is valid. When you embrace emotional self-love, you can develop a deeper connection with yourself. This connection allows for healthier relationships with others too. You can learn to express feelings without fear of judgment. Practicing emotional self-love also means setting boundaries. Knowing when to say no can help protect your mental space and enhance your overall well-being. Journaling can be an excellent tool here; it can help you process emotions effectively. Additionally, practicing gratitude can play a vital role in supporting emotional balance. Accessing happy memories may help you get through the tougher times in life. Ultimately, emotional self-love encourages personal growth and healing by allowing you to process experiences authentically. Mental Self-Love Mental self-love focuses on nurturing your mind and thoughts. It’s about embracing your unique perspective and celebrating your intelligence and creativity. Engaging in activities that stimulate your brain is essential. Reading books, taking online courses, or even solving puzzles can help keep your mind sharp. Challenge yourself with new ideas…it can be invigorating. Practicing mindfulness also can play a crucial role for mental wellness. When stress arises, take the time to meditate or do deep breathing exercises. This can help clear mental clutter, allowing you to appreciate the present moment. Positive affirmations can help shift negative thinking patterns too. Remind yourself of your strengths daily; this can help build confidence over time. Don’t shy away from professional help if needed. Therapy is a powerful tool for understanding yourself better and supporting mental health. Prioritizing these practices can lead to improved well-being while also enhancing overall happiness in life. Spiritual Self-Love Spiritual self-love focuses on nurturing your inner self and connecting with a higher purpose. It involves recognizing the importance of your soul and its journey. Engaging in practices like meditation or prayer can help deepen this connection. Also, reflecting on your beliefs and values may help foster a sense of peace. Exploring nature is also powerful for spiritual self-love. Being outdoors often brings clarity and tranquility, helping you feel grounded in the present moment. Remember that everyone’s path is unique. Embracing what resonates with you can lead to a more fulfilling life experience rooted in authenticity. Social Self-Love Social self-love is about nurturing your relationships and valuing your connections with others. It’s essential for creating a supportive network of friends and family. Engaging in meaningful conversations can help deepen bonds. Be sure to reach out to friends or family regularly, even if it’s just a quick message or a call. Participating in community activities also can boost social self-love. Join clubs or volunteer; these experiences may help you meet like-minded individuals who can enrich your life. Also, surrounding yourself with positive influences can help lift your spirits. Seek friendships that inspire growth and joy rather than those that bring negativity into your world. Embracing social self-love can help strengthen existing relationships while opening doors to new ones. Common Misconceptions About Self-Love One common misconception is that self-love is synonymous with selfishness. Many believe prioritizing themselves means neglecting others, but that can be far from the truth. Another myth is that practicing self-love can lead to arrogance or narcissism. In reality, embracing self-love often promotes humility and compassion for self and others. People sometimes think self-love is an instant fix for all problems. However, it’s more of a journey requiring patience and dedication. To overcome these myths, start by reframing your perspective on self-care as essential rather than indulgent. Engage in activities that nurture your well-being without guilt. Educate yourself about healthy boundaries and practice asserting them lovingly. This will help you better understand the balance between caring for yourself and being there for others. Practice Self-Love Practicing self-love is a journey worth taking. Each type of self-love – physical, emotional, mental, spiritual, and social – can play a crucial role in your overall happiness and well-being. By nurturing these aspects, you can create a balanced life that focuses on joy and fulfillment. Understanding the importance of each type allows you to address areas where you may be lacking. It’s about recognizing your needs and making conscious choices to fulfill them. Cultivating self-love isn’t always easy; it requires patience and commitment. However, with consistent effort, it’s possible to overcome the misconceptions that often hinder progress. As you explore these five types of self-love in your daily life, you may find benefits such as stronger relationships, enhanced resilience to stressors, greater clarity in decision-making, and an increased sense of inner peace. A happier life awaits those who dare to love themselves fully. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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These Are Some of the Best Benefits of PMS Relief+!
Did you know that up to 90% of reproductive age women experience premenstrual syndrome (PMS) symptoms? During your period, it’s normal to have some symptoms that can produce feelings of discomfort. These symptoms may include: Menstrual cramps Bloating Lower back ache Headache Low mood Fatigue Poor sleep Hormonal acne The good news is that there’s a simple way to find relief during your monthly cycle. Natural PMS Support Many women seeking support for PMS discomfort have turned to natural substances to help reduce the severity of the symptoms that can accompany their monthly period. One supplement that contains a potent combination of PMS-supporting ingredients is BrainMD’s new supplement… PMS Relief+ Of the many PMS support supplements on the market today, PMS Relief+ is distinguished by its advanced formula, which includes 5 essential vitamins and minerals plus the proprietary ginger extract, Ginfort®.* While many PMS supplements only address premenstrual cramps, PMS Relief+ offers natural support for a wide range of symptoms and may help… Ease PMS symptoms, including low mood and energy* Support your monthly cycle* Reduce bloating and cramps* Better equip you to handle emotional ups and downs* Who Can Benefit from PMS Relief+? This potent supplement is recommended for… Women experiencing premenstrual discomfort: It’s estimated that 50-90% of reproductive age women experience pain during menstruation. Studies show that supplements with a combination of potent ingredients, like PMS Relief+, may help mitigate premenstrual pain.* Women experiencing PMS-related mood changes: Due to the significant shift in estrogen-serotonin regulation prior to menstruation, PMS is often associated with hormone changes and mood swings. Reduced levels of vitamin D are associated with lower mood and mood changes – which is why this “sunshine vitamin” is a key ingredient in PMS Relief+.* Also, the anti-inflammatory role of magnesium has been shown to help improve PMS symptoms. PMS Relief+ Ingredients PMS Relief+ offers clinically effective doses of several essential nutrients, which are frequently deficient in reproductive-aged women: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Ginfort® Ginfort® is a groundbreaking ingredient that may help reduce a number of symptoms associated with PMS, including menstrual discomfort.* A highly concentrated, proprietary ginger root extract, Ginfort® contains a minimum of 26% gingeroid polyphenols (many ginger extracts only contain 5-6% gingeroids), which are the primary actives in ginger known for their potent mood-boosting and anti-inflammatory properties.* Magnesium Magnesium is a powerhouse mineral that functions in combination with other minerals to help regulate muscle contraction and relaxation.* Vitamin B1 Also known as thiamin, vitamin B1 plays a vital role in muscle contraction and nerve signaling, which may be the mechanism of action for PMS symptom management.* Vitamin B6 Vitamin B6 is an essential nutrient utilized by the body to help regulate the immune and nervous systems.* Vitamin D Best known for its role in supporting healthy bones, vitamin D promotes the uptake of calcium, supports immune function, and helps reduce inflammation.* Zinc A potent mineral, zinc plays an important role in the body’s release of hormones, immunological response, and reproductive health.* [/wc_box] What the Science Says About Ginfort PMS Relief+ uses the exact ginger extract (Ginfort®) in the precise dose that was clinically shown to produce notable relief of PMS symptoms within the first 30 days of use.* Specifically, it was shown to help alleviate PMS-associated menstrual discomfort and cramping by 80%, fatigue by 92%, and back pain by 95%.* As if that wasn’t impressive enough, another study using Ginfort® shows an overall 54% reduction in total PMS symptoms by the end of the first month of supplementation.* Supplementing with Ginfort® also may help decrease nausea, another common symptom of PMS.* PMS Relief+ FAQ [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] How should I take PMS Relief+? As a dietary supplement, take two capsules daily, preferably with meals, or as directed by your healthcare provider. Can I take PMS Relief+ daily? For best results, we recommend taking it daily to help mitigate PMS symptoms. Does this product contain any hormones? No. It is a dietary supplement and does not contain hormones. Who can benefit from taking this product? Women experiencing PMS symptoms such as cramping, mood swings, and fatigue may benefit from PMS Relief+.* What makes this product different from the competition? PMS Relief+ stands out due to its unique blend of natural ingredients, including Ginfort®, which has been shown in clinical studies to help reduce the severity of PMS symptoms.* Unlike other products, it offers comprehensive relief from a wide range of symptoms, including bloating, cramping, back pain, nausea, and mood swings, making it a holistic solution for PMS.* Can my teen daughter take this supplement? We recommend speaking with your pediatrician before giving your child any supplements. The product was designed for all women who menstruate. Does this product have any side effects? PMS Relief+ is made with natural ingredients and is generally well-tolerated.* There were no adverse side effects reported in the human studies for any of the ingredients in this product. However, consult with your healthcare provider if you have any concerns. Does PMS Relief+ contain any allergens? No. It’s free of gluten, soy, corn, eggs, nuts, dairy, sugar, dairy, yeast, artificial colors and flavors, and GMOs. Also, it’s suitable for vegans. [/wc_box] More Relief, Less PMS Powered by Ginfort® and five essential vitamins and minerals, PMS Relief+ can help reduce PMS bloating, cramping, and fatigue while enhancing mood and energy levels.* A high-quality, well-tolerated supplement, PMS Relief+ provides unparalleled support for women seeking natural and effective relief from PMS symptoms.* Try PMS Relief+ today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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The Top 10 Ways to Improve Your Emotional Well-being
According to the National Institutes of Mental Health – 51 percent of the U.S. population will suffer from a mental health issue at some point in their lives. Since people don’t want to be seen as different, foolish, or abnormal, fewer than half of those who suffer from mental health problems ever seek help. Sadly, the issue of mental health remains shrouded by misconceptions and harmful stereotypes.¹ If you’re one of the millions of people trying to overcome a mental health challenge, know that there’s hope for a lasting change. If you’re ready to take steps to healthier habits and need help getting out of an emotional rut, here are 10 tips for living a brain healthy and happy life... 10 Ways to Improve Your Emotional Well-being Take Care of #1 Like it or not, stress is a normal and unavoidable part of living. How you treat your body, and brain, may well determine your ability to function in an increasingly busy world. Taking care of yourself may require that you seek out additional help. Get a Move On Physical exercise is perhaps the single most important thing you can do to keep your brain healthy. Exercise can boost blood flow and other positive nutrients to the brain², increase your levels of dopamine and generate new brain cells that can help the brain self-regulate and calm down. Walking can help you clear your mind, decrease anxious thoughts, improve your mood and burn some calories all at the same time. Find Support in Community Having a strong community means that support is just a phone call, email or visit away. Spending time in a positive community of like-minded people is a wonderful way to boost your bliss hormones, such as oxytocin. To improve your emotional well-being, focus your energy on people who are positive and engage in healthy habits. Get Quality Sleep Good sleep is essential for optimal brain and body health. Sleep helps repair and renew all the cells in the body. It gives the brain a chance to wash away toxins that build up during the day. It’s recommended that you get 7-9 hours of sleep each night. Know Your Numbers Since you can’t change what you don’t measure, having important health numbers at optimal levels is critical to brain function. To help with emotional well-being, be sure to periodically check your: Body mass index (BMI) – as your weight goes up, your brain function can go down Blood pressure (BP) – as your BP goes up, it can damage blood vessels and negatively affect the functioning of your brain Other important health numbers that can affect your brain – testosterone level, C-Reactive Protein (CRP), thyroid functioning, vitamin D level, fasting blood sugar, and hemoglobin A1c (HbA1c) Beware of Isolating Though isolating yourself during tough times may feel like the safest option, closing yourself off from the world can actually aggravate your problems. Resist the urge to shut out the individuals who can offer you encouragement and support – friends, family and trusted community or religious leaders. Learn to Relax Practicing yoga and getting massages can do more than just improve your physical function. Clinical studies indicate that both are beneficial for improving mood and coping with stress. Massages can lower the stress hormone cortisol while increasing the neurotransmitters dopamine and serotonin. Yoga can increase brain GABA, reduce anxious feelings and improve overall mood. Talk it Out Many people aren’t comfortable talking about their feelings. But opening up about personal issues can have big benefits for those who deal with emotional challenges. Whether in a support group or with a therapist, talking it out can reduce your sense of helplessness and provide relief from your struggles. Enjoy the Great Outdoors Engaging in outdoor activities is important for everyone's emotional well-being, especially for those who work a desk job. Whether you enjoy hiking, biking, horseback riding or just taking a walk with a friend, being outdoors has an overall positive effect on vitality. While enjoying the great outdoors, you’ll get the added benefit of natural sunlight. Daily exposure to appropriate levels (as little as 10 to 30 minutes a day) of direct sunlight can significantly boost vitamin D3 levels and help improve your mood. Get Some Nutritional Support Whether you find yourself having negative thoughts, or if you feel that your stress levels have nearly reached the breaking point, BrainMD offers a range of powerful supplements for mood and stress that can help turn your day around.* These brain-directed supplements have been formulated with the highest quality ingredients that can help you feel calm, content, and able to manage stress or mental strain.* 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.* 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.* Serotonin Mood Support Our brain produces the naturally soothing neurotransmitter called serotonin. Serotonin plays many important roles in the brain’s biochemistry and is involved in maintaining healthy mood and promoting feelings of calmness.* Serotonin Mood Support was developed to promote serotonin activity in the brain.* This formula includes: Vitamin B6- Vitamin B6 is fundamental to healthy nerve function.* Also, it's an essential cofactor for enzymes that make serotonin and other key transmitters.* Methylfolate- The pre-activated and most readily utilized form of the folate vitamin is methylfolate.* Methylfolate is paired with methyl-vitamin B12 to help ensure the brain makes sufficient melatonin (our sleep hormone) and has the biochemical tools for renewing and maintaining its nearly 200 billion cells.* Saffron- The world’s most expensive herb, saffron has a long history of traditional use for inducing happiness.* Saffron has consistently improved mood in many clinical trials.* Lifestyle habits such as consuming smart carbohydrates in moderation and taking a dietary supplement like Serotonin Mood Support can work together to elevate mood and promote calm.* Adopting these brain healthy habits can help to improve your emotional well-being so that you can live life to the fullest. 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. Clement, S., Schauman, O., Graham, T., Maggioni, F., Evans-Lacko, S., Bezborodovs, N., ... & Thornicroft, G. (2015). What is the impact of mental health-related stigma on help-seeking? A systematic review of quantitative and qualitative studies. Psychological Medicine, 45(1), 11-27. doi:10.1017/S0033291714000129 2. Zhang, R., Tomoto, T., Liu, J., Tseng, B. M., Pasha, E., Cardim, D., Tarumi, T., & Hynan, L. S. (2021). One-year aerobic exercise reduced carotid arterial stiffness and increased cerebral blood flow in amnestic mild cognitive impairment. Journal of Alzheimer’s Disease, 81(2), 1041-1052. doi:10.3233/JAD-190977
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Best Foods to Help Relieve PMS Symptoms + Recipes!
Cramps, bloating, mood swings, and fatigue – these are all common symptoms for women experiencing PMS. Every month, millions of women endure uncomfortable physical and mental symptoms, assuming that they just have to suffer through them. The good news? You don’t have to. Research has shown that something as simple as adjusting your diet can significantly ease these common PMS symptoms. PMS occurs during the luteal phase of a woman’s monthly cycle, which is the final phase after ovulation. Your hormones are shifting, and your overall energy is declining. PMS symptoms can also persist into the menstrual phase once your bleeding starts. Discover the best foods to support your hormones and alleviate PMS symptoms, including nutrient-rich fruits and vegetables, healthy fats, high-quality proteins, and complex carbohydrates. These foods can help you feel your best – even when that time of the month hits. Plus, we’ve included a couple recipes to help set you up for success! What to Eat During Your Period to Help Relieve PMS Symptoms Many of the recommended foods offer several benefits, addressing multiple symptoms at once. To help you better manage your symptoms, we’ve organized them based on their specific benefits. Foods For Abdominal Cramps Hemp Seeds Packed with protein and rich in omega-3 and omega-6 fatty acids, hemp seeds are a nutritious addition to salads, smoothies, or yogurt for PMS relief. They have been shown to reduce the effects of prolactin, a hormone that contributes to PMS symptoms. Hemp seeds are anti-inflammatory and can also help relieve digestive discomfort and breast tenderness. Salmon Another great source of protein and omega-3 fatty acids, salmon is anti-inflammatory and can aid in reducing period cramps, bloating, and other aches and pains. Salmon is one of the best food sources of vitamin D and is high in vitamin B6. Both of these essential vitamins help your body produce serotonin, which helps regulate your mood. Getting enough vitamin D and B6 can reduce mood swings, irritability, and feelings of sadness. Chamomile Tea An age-old herbal remedy, chamomile tea might be just what you need in the days leading up to, and during, your period to reduce cramps and promote relaxation. Chamomile contains compounds like flavonoids and terpenoids, which have anti-inflammatory effects. It’s also a natural muscle relaxant. The antispasmodic properties of chamomile can reduce the severity of spasms in your uterus and ease cramping. Dark Leafy Greens Dark leafy greens like kale, spinach, Swiss chard, and arugula are excellent for reducing PMS symptoms, including cramps, due to their high content of essential nutrients like magnesium, calcium, iron, vitamin E, vitamin C, and B vitamins. Leafy greens can also provide you with quick energy and ward off oncoming fatigue that often comes with PMS. If you’re not in the mood for a salad, you can always freeze leafy greens and add them to smoothies. Alternatively, you can sauté them or add them to soups for something warmer. Foods For Digestion & Bloating Oatmeal A great option for a quick breakfast, oatmeal is high in fiber, zinc, and magnesium, which are known to improve digestion and reduce cramps. One cup of oatmeal contains about 14 milligrams of iron, a nutrient essential to replenish during your period. The complex carbohydrates in oats can also fight fatigue and mood swings. Broccoli The unique nutritional properties of broccoli can help to balance your hormones. Rich in antioxidants and high in fiber, broccoli supports good digestion and helps with the detoxification process of excess estrogen. Bone Broth Abounding in health benefits, bone broth is great for your gut health. The collagen and gelatin in bone broth help strengthen your gut lining, which is essential for hormone balance. Keep it stocked in your pantry, or simmer some homemade bone broth to add it to your diet near the end of your menstrual cycle to provide key nutrients to help relieve PMS symptoms and support muscle relaxation. Bananas When your tummy isn’t feeling great, you have probably been taught to reach for a banana – and for good reason. Rich in fiber, vitamin B6, and potassium, bananas can support digestion, reduce bloating, and alleviate constipation, and water retention. Additionally, the vitamin B6 in bananas that supports the production of serotonin can lead to an improved mood. Foods For Mood Swings Pumpkin Seeds Pumpkin seeds are recommended as one of the best foods to eat to get magnesium and zinc. If you’re looking for a natural mood boost, magnesium is one of the best options. These small but mighty seeds are also rich in omega-3’s, iron, and fiber. Sweet Potatoes Cravings for carbs may be higher before and during your period, making sweet potatoes a healthy option as a complex carbohydrate when the cravings hit. They are also high in vitamin B6, vitamin C, potassium, fiber, and zinc. Yogurt The probiotics in yogurt can help with gut health, which is tied to brain health and mood. Yogurt also contains calcium and vitamin D, which have both been shown to ease PMS symptoms like irritability and fatigue. Choose an unsweetened yogurt without added sugar. For more flavor or crunch, try topping it with berries, nuts, or seeds. Foods For Energy Watermelon If you’re looking for a snack that will energize you, watermelon is a great choice. Watermelon is about 90% water, making it one of the most hydrating fruits. It’s also packed with antioxidants, which can help reduce oxidative stress in the body and promote overall well-being. Watermelon helps to flush out the body. Eat it on an empty stomach or at the beginning of a meal to help reduce bloating and promote good digestion. Citrus Fruits Bursting with craveable sweetness – fruits like oranges, lemons, limes, and grapefruit are abundant in vitamin C. During your period, iron levels run low, and in order for your body to be able to absorb more iron, you need vitamin C. Thanks to their high water content and natural sugars, citrus fruits are a guilt-free way to get a midday energy boost. The electrolytes in citrus fruits also help prevent dehydration, which can lead to fatigue and worsen PMS symptoms like low mood, headaches, and cramps. Eggs Loaded with nutrients, protein, and fat, eggs are well-known as an energy food. Eggs are a complete protein, meaning that they contain all nine essential amino acids that the body can’t synthesize on its own. Eggs are a good way to provide your body with a sustained source of energy and keep your blood sugar stable. They also contain vitamin D which is associated with a reduction in PMS symptoms. Almonds A quick and easy PMS-friendly snack, almonds are a good plant source of protein, healthy fat, fiber, B vitamins, and magnesium. Along with fighting fatigue, almonds can help manage cramps and reduce inflammation. 2 Easy Recipes to Help Relieve PMS Symptoms Nut Butter Overnight Oats Ingredients: ½ cup rolled oats ½ cup almond milk 1 tablespoon chia seeds 1 teaspoon maple syrup 2 tablespoons nut butter Instructions: Combine rolled oats, almond milk, chia seeds, maple syrup, and nut butter in a mason jar or bowl. Stir with a spoon to combine. Cover the jar or bowl with a lid or plastic wrap. Refrigerate overnight, or for at least 4 hours to soak completely. In the morning, give the oats a stir and top with nuts or fresh fruit, if desired. Enjoy! Watermelon Citrus Smoothie Ingredients: 1 orange, peeled 4 cups frozen watermelon chunks 1 banana, peeled 1 lime, juiced Instructions: Add peeled orange, banana, frozen watermelon chunks, and juice of the lime to a blender. Blend on high until smooth. Enjoy! At BrainMD, we’re dedicated to providing the highest quality brain 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. This article has been scientifically reviewed and approved by Nicole Avena, PhD. References: National Center for Biotechnology Information (NCBI). (n.d.). Studies published so far showed the effectiveness of dietary changes in reducing PMS symptoms. Public Library of Science. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11206370/ Mount Sinai Health System. (n.d.). Premenstrual syndrome (PMS). Mount Sinai. Retrieved from https://www.mountsinai.org/health-library/condition/premenstrual-syndrome WebMD. (n.d.). Health benefits of hemp seeds. WebMD. Retrieved from https://www.webmd.com/diet/health-benefits-hemp-seeds National Center for Biotechnology Information (NCBI). (n.d.). Chamomile and its effects on PMS symptoms. Public Library of Science. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6970572/ Sahebkar, A., Henrotin, Y., & Veronese, N. (2019). Colchicine: A potential new treatment for osteoarthritis? Biomedicine & Pharmacotherapy, 109, 1694–1701. https://doi.org/10.1016/j.biopha.2018.11.122
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Cycle Syncing Your Lifestyle to Your Menstrual Phases
Cycle syncing is all about adjusting your mindset, exercise, rest, and nutrition routines to align with the phases of your menstrual cycle. It can help you feel your best, make the most out of your day, and gain a better understanding of your body’s moods and needs. If you ever feel like your body’s cycle is working against you, cycle syncing might be just what you need to bring your body and life into harmony and optimize your efforts. A Guide to Cycle Syncing Your Life Throughout each month, women’s hormones follow a regular pattern. There are four distinct phases, and during each of these phases, you have certain strengths and challenges. When you’re aware of your hormone phases, you can better support these fluctuations. Exercise, Rest, Nutrition, and Mindset: What You Need to Know Through Each Phase Your menstrual cycle starts with the first day of your period and ends the day before the next one starts. The number of days that each phase lasts is approximate and may vary slightly. Follow these recommendations to sync your cycle with your life. Menstrual Phase: Days 1-5 This is the beginning of your cycle, marked by the shedding of your uterine lining. This phase typically lasts between 3 and 7 days. During the menstrual phase your estrogen and progesterone levels are at their lowest point. Your body is working hard, leading to the depletion of essential nutrients due to blood loss. Extra rest and nutritional support are often needed. Menstrual Phase Exercise and Rest While energy levels tend to be lower, regular exercise during your period can help manage pain and stress levels. Opt for low-intensity workouts: Walking Hiking Pilates Yoga Stretching This is a great time to catch up on rest and self-care. Your body will want comfort and warmth, so allow yourself to indulge in power naps to recharge your energy. Menstrual Phase Nutrition Although you may crave comfort foods, don’t let your body fool you into eating unhealthy sweets and processed foods, as they will worsen how you feel. Instead, focus on getting specific vitamins and nutrients from nourishing foods. Iron-rich foods can help replenish the iron from blood loss. Leafy greens, lean red meats, lentils and beans are all iron-rich. Vitamin C helps with iron absorption. Good sources include citrus fruits, berries, broccoli, and red peppers. Vitamin K can reduce heavy bleeding. It can be found in leafy greens, blueberries, cabbage, and eggs. Omega-3 fatty acids reduce inflammation and cramping. Add flaxseeds, chia seeds, fish, and tree-nuts to your diet. Menstrual Phase Mindset Calming and introspective activities like meditation, journaling, and breathing exercises can be incredibly helpful during this time. They can help alleviate stress and promote emotional balance. Incorporate these 3 activities for greater self-awareness and calm: Breathing Exercises: to soothe the nervous system and reduce pain perception. Journaling: for a safe space to express yourself, manage mood swings, track patterns, and navigate feelings. Meditation: to deepen relaxation and heighten awareness. Follicular Phase: Days 6-14 Beginning the day after your bleeding ends, the second phase typically lasts 7 to 10 days. Your energy levels and mood will be picking up. Your brain releases the follicle stimulating hormone to prepare for ovulation. Follicular Phase Exercise and Rest With increasing energy, this is the perfect time to challenge yourself in your workouts. Aim for higher intensity exercises and increase your weights or resistance: HIIT exercises Strength training Running and jogging Cycling While your body won’t need as much rest during this phase, continue to prioritize adequate sleep. Follicular Phase Nutrition With your workouts ramping up, focus on getting good protein to support muscle growth and repair: Lean meats Eggs Quinoa Legumes In addition to protein, fresh fruit, vegetables, and fiber are essential for supporting your energy levels and metabolism. Focus on foods that help your body balance estrogen and reduce inflammation: Leafy greens Healthy fats: avocado, olive oil, nuts, seeds Fermented foods Seeds: pumpkin and flax Follicular Phase Mindset During the follicular phase you may feel more creative and have increased problem-solving ability. You will likely feel more optimistic and open to new experiences. This is a perfect time to: Start new projects Brainstorm Socialize Meal plan Try new things Ovulation Phase: Days 15-17 During this shortest, middle phase of your cycle, your estrogen and progesterone levels peak, and there’s an LH surge right before ovulation. These hormonal changes lead to improved mood, energy, confidence, and increased libido. Some women may experience heightened sensitivity or mild abdominal discomfort during ovulation as their body transitions to the next phase. Ovulation Phase Exercise and Rest Your energy levels are at their peak. Continue with strength training and high intensity exercises. This is the ideal time to focus on endurance workouts that push your stamina: Circuit training HIIT Dance workouts Boot camp Ovulation Phase Nutrition Support your body’s demands during ovulation by eating lean proteins, antioxidants, and magnesium-rich foods to reduce inflammation. Fibrous foods are also essential to aid excess estrogen detoxification. Incorporate these foods into your diet: Lean proteins like chicken, turkey, eggs, and Greek yogurt Whole grains Beans Cruciferous vegetables Leafy greens Berries Dark chocolate Almonds Ovulation Phase Mindset Take advantage of your high energy and upbeat mood during this phase! You’ll feel more confident and focused. Plan these activities for your ovulation phase: Go on dates Go out with friends Public speaking Work on goals Writing Creative projects Luteal Phase: Days 18-28 The final phase of your cycle is when your energy will start to decline with your shifting hormones. This is when many women feel PMS symptoms like fatigue, sadness, irritability, bloating, and headaches. The first step is recognizing where these symptoms are coming from so that you can respond to them with more ease. Luteal Phase Exercise and Rest At the beginning of this phase, you may still be bursting with energy, but as you get closer to the end of your cycle, you may need to scale back and choose lighter forms of exercise. Listen to your body and don’t push yourself right now. Gentle exercise like walking or yoga can have a positive impact on your mood during hormone fluctuations. Best exercise during the luteal phase: Weight training Swimming Yoga Pilates Walking Luteal Phase Nutrition Eating a diet with plenty of complex carbs, healthy fats, and protein can help to stabilize your mood. Get these vitamins and minerals during the luteal phase to ease PMS symptoms: Magnesium Calcium B Vitamins Vitamin D Luteal Phase Mindset A unique benefit of the luteal phase is the heightened attention to detail and a strong desire to complete tasks or projects. If there’s something that you’ve been putting off, now would be the time to do it! Extend compassion to yourself when you’re feeling down. Treat yourself as kindly as you would a good friend. Practice positive affirmations and breathing exercises. Aromatherapy can also calm your mood and even help clear your skin. Get to Know Your Own Body If you’re ready to start cycle syncing, the first thing you need to do is track your own cycle and patterns. Write them down, keep a journal, or use an app on your phone. Recognize what’s normal for you and notice when one phase ends and the next begins. Cycle syncing is empowering. It may take a few months to get to know your own body and find what works for you. When you do, it can be freeing to realize that you have the power to support your body through its changes, manage symptoms, and tap into your strengths. 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. References: Samadi, Z., Taghian, F., & Valiani, M. (2013). The effects of 8 weeks of regular aerobic exercise on the symptoms of premenstrual syndrome in non-athlete girls. Iranian journal of nursing and midwifery research, 18(1), 14–19. Siminiuc, R., & Ţurcanu, D. (2023). Impact of nutritional diet therapy on premenstrual syndrome. Frontiers in nutrition, 10, 1079417. https://doi.org/10.3389/fnut.2023.1079417 Meers, J. M., Bower, J., Nowakowski, S., & Alfano, C. (2024). Interaction of sleep and emotion across the menstrual cycle. Journal of sleep research, e14185. Advance online publication. https://doi.org/10.1111/jsr.14185
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How to Train Your Brain to Be More Positive Each Day
Thoughts are powerful. According to research by Dr. Fred Luskin of Stanford University, we have roughly 60,000 thoughts a day. Those thoughts can affect our brain chemistry. When we have positive thoughts or feel happy, the stress hormone cortisol decreases and the brain produces the hormone serotonin, which creates a feeling of well-being. It’s not surprising, then, that researchers have observed a strong link between a positive outlook and better health. A study examining the health data of 70,000 women that were measured for optimistic attitudes and mortality rates showed a significantly lower risk of dying from several major causes of death in subjects who scored high for optimism. Other research has shown that people who have a positive outlook tend to make positive lifestyle choices that result in better physical health, less stress and low mood, a stronger immune response, better coping skills, and greater energy and overall well-being. Optimistic people often are more open to opportunities and new experiences, which can translate to greater success and income. Being positive can pay dividends in myriad ways. Defining Positivity What exactly does it mean to be positive? Put simply, a positive mindset is a constructive one. It embodies a belief that life is good and solutions can be found if you look for them and have patience. While optimistic people can have a problem-solving, practical, and accepting attitude, they don’t deny the real pains, losses, and challenges we face in life. An optimistic and constructive mindset might have less resistance to pain, accepting it as an uncomfortable but important part of life. A positive-minded person tends to have habits and participate in activities that amplify their positive feelings. Merriam-Webster’s dictionary defines “positive” as: “indicating, relating to, or characterized by affirmation, addition, inclusion, or presence rather than negation, withholding, or absence.” Positivity is inherently open and expansive. How to Be Positive To greater or lesser degrees, humans suffer from negative thoughts. That said, anyone can learn to think more positively and reap the rewards that come with it. Here are five positive lifestyle factors that have been shown to promote an optimistic outlook. 5 Practical Tips to Help You Become More Positive in Life 1. Positive Self-talk Our self-talk may need to be skewed in a positive direction. Research shows that even the smallest shift in the way you talk to yourself can make a difference. We all experience negative thoughts that pop into our minds without our permission. Dr. Daniel Amen refers to them as Automatic Negative Thoughts (ANTs). You can learn to spot them, question them, and produce a more accurate, constructive thought to replace them. These are helpful questions to ask when you have a persistent negative thought: Is it (the negative thought) true? Can I absolutely know that it’s true? How do I react when I think that thought? Who would I be without that thought? Or, how would I feel if I didn’t have that thought? 2. Smile and Laugh Similar to positive thoughts, the simple act of smiling (even if you don’t feel like it) helps to trigger the release of the feel-good transmitters dopamine and serotonin. In other words, smiling can trick your brain into believing you’re happy, which can then spur actual feelings of happiness! Laughter is the balm of life, allowing us to relieve stress, especially in difficult situations. Humor can instantly lighten the mood and make things feel a little less difficult. Like smiling, you can pretend or force yourself to laugh, and you’ll still get a mood boost. 3. Practice Gratitude Optimistic people take note of what they’re grateful for. This habit has been shown to reduce stress, boost self-esteem, and promote resilience during challenging times. It also helps to express gratitude and appreciation to others. Writing down the things you’re grateful for can improve your optimism and sense of well-being. 4. Travel Taking a vacation can allow you to have new experiences and explore new cultures. This promotes greater brain plasticity and boosts your mental health. Even thinking about travel can boost your positive feelings, according to research. 5. Stay Healthy Healthy people tend to be more positive (and positive people tend to be healthier). Practice the principles of good health and good feelings should increase. A healthy lifestyle should include 7 to 9 hours of restful sleep each night; a brain healthy diet rich in fruits, vegetables and protein, and low in refined carbohydrates and unhealthy fats; and the recommended 150 minutes of aerobic exercise, along with two or more strength training sessions, each week. On A Positive Note... There are many other positive lifestyle factors that can contribute to an optimistic mindset like playing, connecting with others, and surrounding yourself with positive people. Probably the most important, though, is simply deciding to be more positive. It isn’t possible, or even realistic, to be positive all the time, but aiming to have a more optimistic and constructive mindset at least some of the time will help to enhance the quality of your 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.
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6 of the Best Health Benefits of Coffee Revealed
If you’re like many people, your morning doesn’t truly start until you’ve had that first cup of coffee. But did you know that besides providing a much needed caffeine boost, your daily brew is also packed with surprising health benefits? Well hold onto your mug, because we’re about to unveil some of the top reasons why you should savor every sip of that delicious java. Coffee Basics Coffee is more than just a morning pick-me-up; it’s packed with powerful compounds that can have a positive impact on your health. Caffeine is a key component in coffee. It’s known for its stimulating effects on the brain. Also, caffeine may help support cognitive function, memory retention, and focus. Other bioactive substances found in coffee include calcium, magnesium, and potassium – essential minerals that support muscle function and overall health. Turns out, your morning cup of coffee can do more than just wake you up and kickstart your day? In fact, there are some surprising health benefits to savoring a delicious brew each morning. Here are some of the top benefits of coffee you might not know about… 6 Unexpected Health Benefits of Drinking Coffee Every Day Improved Brain Function Do you ever struggle with staying focused, or experience mental fog, during the day? Well, a cup of coffee might be just what you need to give your brain a boost. The caffeine in coffee may help support various aspects of brain function. When you drink coffee, the caffeine blocks an inhibitory neurotransmitter called adenosine. This may lead to an increase in the production of other neurotransmitters like dopamine and norepinephrine, which help promote neuron firing in the brain. As a result, you may experience improved mood, memory, reaction time, and overall cognitive function. Studies have shown that regular coffee consumption may help reduce the risk of neurodegenerative issues. The antioxidants present in coffee also play a role in protecting brain cells from damage caused by free radicals. Protection Against Serious Illness Coffee also may be a secret weapon against potential illness. Its powerful antioxidants help fight inflammation and oxidative stress, two culprits behind many health conditions. These protective effects are attributed to compounds like chlorogenic acid and polyphenols found in coffee beans. Increased Energy Levels As a natural stimulant, caffeine can help increase adrenaline levels in your body. This boost in adrenaline can lead to improved physical performance during exercise. You may experience enhanced energy and endurance when drinking coffee before hitting the gym or going for a run. Not only can coffee give you an energy kick, it also can help with fat burning. Caffeine has been shown to increase metabolic rate, making it easier for your body to burn calories and potentially aid in weight loss. Lower the Risk of Mood Issues Coffee might have a positive effect on your mental health. Studies suggest that regular coffee consumption is linked to a lower risk of mood issues. The caffeine in coffee can act as a mood enhancer by increasing the production of neurotransmitters like serotonin and dopamine, which play key roles in regulating mood. Also, coffee contains antioxidants that have been shown to have neuroprotective effects on the brain, potentially reducing the risk of developing mood issues. While more research is needed to fully understand the relationship between coffee and mental health, these findings provide an intriguing glimpse into how consistent coffee consumption could offer unexpected benefits beyond just keeping you awake and alert. Improved Oral Health When you think about the health benefits of drinking coffee, oral health might not be the first thing that comes to mind. However, research has shown that coffee actually may have a positive effect on your mouth. Coffee contains compounds that have antibacterial properties, which can help fight off harmful bacteria in the mouth. This can reduce the risk of developing cavities and other dental issues. Unfortunately, adding sugar or cream to your coffee can negate these potential health benefits. It’s recommended that you drink your coffee black or with a natural sweetener. Of course, the biggest drawback here is that coffee can stain teeth. To combat this effect, there are many whitening toothpastes, whitening strips, and whitening dental procedures that can be explored to help remove the brownish teeth stains that often result from consistent coffee consumption. Potential Extended Lifespan Did you know that your daily cup of joe could potentially lead to a longer and healthier life? Studies have shown that regular coffee consumption is associated with a reduced risk of mortality. The antioxidants and anti-inflammatory compounds found in coffee play a crucial role in protecting your cells from damage and reducing the risk of serious illnesses. By incorporating coffee into your daily routine, you may be taking a significant step toward a longer lifespan. How Much Coffee Is Too Much? So, how much is too much when it comes to coffee consumption? While moderate coffee consumption can have numerous health benefits, overdoing it can lead to negative effects on your health. Most adults can safely consume up to 400 milligrams of caffeine per day, which roughly translates to about four cups of brewed coffee. However, individual tolerance levels can vary, and some people may experience jitteriness, sleeplessness, or increased or irregular heart rate even with lower amounts. If you find yourself experiencing any adverse effects after consuming coffee, it might be a sign that you’re exceeding your personal limit. In such cases, it’s best to cut back on your intake or switch to decaffeinated options. Savor the Health Benefits So, the next time you savor your favorite blend of coffee, remember that there may be more health benefits than you originally thought. However, be mindful of what you add to your coffee – those sugary syrups and creamers can quickly negate any potential health or weight loss benefits. Also, remember that moderation is key when it comes to enjoying your daily caffeinated beverage. Listen to your body and adjust your consumption accordingly to avoid potential health concerns. Be sure to consult with your doctor or healthcare professional if you experience any side effects from regular coffee consumption. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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