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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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3 Natural Ways to Improve Your Mood with Vitamin D
Well known for building bones, vitamin D is essential for brain and body health. Optimal vitamin D levels can help enhance, protect the health of your organs, boost your overall brain function, and generally improve your well-being. Key Roles of Vitamin D Here are some of the most important vitamin D functions: It is required for early brain development and for brain health across the lifespan. Vital to brain function, its hormone receptors are found throughout the brain. Adequate vitamin D blood levels are essential for a healthy pregnancy. It plays a critical role in supporting healthy mood and cognitive function, including learning and making memories. Several studies have linked higher vitamin D levels to better cognitive function in older men and women. Vitamin D and its hormone support healthy circulation and blood flow to the brain. It is also important for healthy immune functioning, and for bone, muscle, joint, lung and kidney health. Vitamin D Deficiency Vitamin D deficiency is linked to loss of memory, serious mood issues, and problems with the heart and circulation. Elderly people with low vitamin D have a higher risk for cognitive decline, physical frailty and seemingly spontaneous bone fractures. Recent research² provides evidence linking vitamin D deficiency with cognitive decline in older adults, highlighting vitamin D’s critical role in maintaining brain function and reducing the risk of memory-related issues. Unfortunately, vitamin D deficiencies are on the rise, in part because we’re spending more time indoors and using more sunscreen when having fun outdoors. One research study found that 70% of all adults and 67% of children, aged 1-11, don’t have adequate levels of vitamin D in their blood. Depleted levels of vitamin D have been associated with low mood, behavioral difficulties in children, and psychological challenges in adults. One recent study¹ examined the widespread issue of vitamin D deficiency and its implications for various health outcomes, including bone health and cognitive function and brain health, across populations. Increase Vitamin D Levels In the U.S., the current recommended daily dose of vitamin D is 400 International Units (IU). However, this recommendation is decades old and the research since that time has led many experts to agree that 400 IU is well below the physiological needs of most individuals. It’s been suggested that all adults should take at least 2000 IU of vitamin D daily. To increase vitamin D levels quickly, it’s better to take 5000 IU daily. The only way to know if you’re getting enough vitamin D from your sunshine exposure, foods, and supplements is to check your blood levels. Experts recommend that vitamin D levels be tested every 4-6 months. If you feel like you need improved cognitive function and overall vitality, here are 3 ways vitamin D can help boost your mood and memory… 3 Ways Vitamin D Can Help Improve Your Mood Enjoy the Great Outdoors Engaging in outdoor activities is important for everyone. 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 sunlight, which is a natural way to increase your vitamin D levels. Vitamin D Foods U.S. Government population surveys suggest as many as 9 out of every 10 Americans aren’t getting enough vitamin D from foods. Only a few foods offer adequate sources of vitamin D. Examples are eggs (yolks), spinach, potatoes, and fish (especially wild salmon, tuna, halibut, and mackerel). Wild salmon can contain as much as 988 IU of vitamin D3 per serving, while farmed salmon contains an average of 250 IU – so always try to purchase wild-caught fish. Get Your Daily Sunshine When it comes to mood, the scientific evidence is clear; the higher your vitamin D levels, the more likely you are to feel happy rather than blue. Daily exposure to just 10 to 30 minutes of direct sunlight can boost vitamin D levels, which can help improve your mood. Be sure to monitor how much sun you’re getting – too much exposure can lead to severe sunburn and even skin cancer. If you’re looking for a natural way to increase vitamin D for mood, BrainMD is proud to recommend… Vitamin D3 5000 Superior to D2, vitamin D3 (cholecalciferol) is called the “sunshine vitamin” because ultraviolet light stimulates the skin to make it. In the brain, vitamin D3 helps control neurotransmitter production and nerve cell renewal via the actions of growth factors such as NGF (nerve growth factor) and BDNF (brain-derived neurotrophic factor). Vitamin D3 supplementation promotes healthy mood, memory and other cognitive functions.* It also aids cardiovascular function, immune response, and muscle and bone strength.* BrainMD offers a 5000 IU vitamin D3 which raises your levels with just one softgel a day! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Vitamin D3 5000 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: ¹Prentice, A., Schoenmakers, I., Jones, K. S., Jarjou, L. M. A., & Goldberg, G. R. (2022). Vitamin D deficiency and its health consequences in Africa. The Lancet Global Health, 10(6), e817-e826. https://doi.org/10.1016/S2214-109X(22)00061-1 ²Annweiler, C., & Dursun, E. (2020). Vitamin D and cognition in older adults: Updated evidence and implementation considerations. Journal of Preventive Medicine & Public Health, 53(4), 215-228. https://doi.org/10.3961/jpmph.20.070
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What is Wanderlust Wellness and What Are Its Benefits for the Brain?
If you knew that participating in a particular activity – filled with novelty, adventure, and fun – could help boost your mood, brain function, and protect again memory loss, you’d probably want to do it, right? Well, you can! Travel is that magic activity that delivers so many brain benefits – and summer is an opportune time to make it happen. Indeed, traveling to new places, experiencing new cultures, and being out of your familiar surroundings is wonderfully stimulating for something called brain plasticity (also called neuroplasticity), which helps to strengthen your cognitive function and protect against neurodegenerative brain health issues. Travel also makes most people feel happy. Here’s what you need to know about the brain benefits of travel. Top 4 Brain Benefits of Wanderlust Wellness To boost brain health, we might all do well to cultivate a little wanderlust – that is, a desire to travel somewhere new. Wanderlust quite literally means a lust for wandering. The German root of the word is wander, which means “to hike or roam about,” and lust, which means “pleasure or delight.” Wanderlust in the form of travel could truly be coined wanderlust wellness because it’s associated with numerous benefits for your cognition and well-being. Here are several brain benefits, which have been noted by researchers. Increased Neuroplasticity Traveling to a new place and having new experiences – whether that’s in a neighboring town, another state, or another country – can increase neuroplasticity and overall brain function. What does that mean exactly? Well, when you find yourself in new, unfamiliar surroundings, your brain is forced out of “autopilot” and begins to repattern itself by forming new connections and neurons, and by making existing neural pathways stronger or weaker. Experiencing novel surroundings may stimulate dendrite growth from your brain’s neurons. These dendrites help to communicate information between different regions of the brain. The more dendrites your brain has, the better it functions, particularly when it comes to memory and attention. Additionally, travel is chock-full of obstacles, which forces your brain to focus and problem-solve. This also boosts dendritic growth. And if you visit a foreign country, your brain works doubly hard to understand and speak in another language, which further boosts neuroplasticity, strengthening your brain even more, not unlike a muscle that you build through working out. Boosts Creative Thinking Are you in the doldrums with your creativity? Multicultural traveling is like adding MiracleGro to your creative thinking. That’s because experiencing other cultures presents an individual with new concepts, customs, and ways of seeing the world. This kind of expansiveness stokes the flow of creative thinking and impulses. Lifts Your Mood Travel is an activity that may stimulate the brain’s reward centers, which can boost dopamine and serotonin levels – the “feel good” hormones we know and love. Destinations with exquisite natural beauty, exhilarating activities, immersive cultural experiences, longer hours of daylight (such as in summer in the Northern Hemisphere) and more time spent outdoors can all increase these feel-good hormones. This may be, in part, why people who travel more frequently report greater happiness. A recent survey of 500 people conducted by Washington State University showed that individuals who regularly travel are happier than respondents who don’t. Even the anticipation of travel can make us happy. Researchers have found that people feel greater well-being and happiness in anticipation of a holiday. A study from Cornell University explored how thinking about a trip may increase an individual’s happiness more than the anticipation of buying things. And a 2023 travel survey found that a whopping 97% respondents reported that simply planning a trip makes them happy. Protects Against Neurodegenerative Memory Loss and Cognitive Decline While this area of study is still new, researchers are now looking at travel as a possible non-pharmacological intervention for neurodegenerative memory loss. Along with the cognitive boost from new environments, travel additionally stimulates thinking, provides opportunities for increased social connection, increases movement/physical activity, sometimes involves musical experiences, and increases recollections/memories – which are all good for brain function and protecting against neurodegenerative memory issues. Travel has been shown to reduce stress, too – which is very good for your brain. In one study, a single short-term trip produced immediate beneficial effects on perceived stress, recovery, strain, and well-being. Severe stress is linked to accelerated brain aging and an increased risk of neurodegenerative memory loss. It can also cause inflammation, which in turn can damage brain cells and worsen age-related cognitive decline. Book a Trip! We all need time away from our work and routines to recreate and rejuvenate. Understanding the many ways in which travel (or thinking about travel) can boost your brain health and mood, you have an even greater reason to book a trip this summer. Remember, even a short trip close to home can do the trick. Researchers have found that for maximum brain and mood-boosting health benefits, ensure it’s as stress-free as possible, enjoyable, new, and includes purpose or offers experiences that are personally meaningful. Bon voyage! 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.
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Benefits of Hiking + How to Stay Safe In the Great Outdoors!
As we enter the warmer months, many of us are ready to shake off the effects of winter hibernation and get outside for some fun in the sun. While there are plenty of outdoor activities to choose from – rollerblading, mountain biking, surfing, rock climbing, etc. – one enduringly popular type of exercise you might consider is hiking. The Basics of Hiking Hiking can be enjoyed by a wide range of people and requires no special skills. However, hiking is a widely misunderstood activity since it involves far more than just walking up and down hills. It normally takes place on nature trails or in wilderness areas maintained by National Park Services or local municipalities. Though topographical features vary by region (mountain, desert, costal, etc.), the hiking experience should be similar regardless of where you live. Hiking is a weight-bearing exercise,¹ meaning you carry your own weight up hills. This can help burn calories and strengthen your muscles, such as your glutes, quads, calves, and hamstrings. There’s also a way to exercise your upper body on a hike (see: Trekking Poles). Since it requires minimal equipment, hiking is a fairly inexpensive activity. Benefits of Hiking Hiking offers both physical and mental benefits. Hiking is a great way to: get outside for some fresh air improve cardiovascular fitness and heart health get appropriate levels of vitamin D3 from sunshine cross train for athletes burn calories/shed pounds build stronger muscles and bones improve your sense of balance strengthen your core enjoy time with family and friends enhance mood, reduce stress, and perhaps even improve memory Ongoing research suggests that hiking also can help reduce the risk of various long-term health issues.² Solo or Group? It’s recommended to hike in groups. While hiking solo grants more freedom and solitude, walking in a group can allow you to catch up with friends or family while getting some fresh air and exercise. Another advantage of hiking in a group is that there’s strength in numbers. If a large cat, bear, or other predator is on the prowl, it probably will avoid a group of people, especially if they’re talking or making loud noise. Also, walking in a group can be a major advantage if you should encounter an unexpected setback (i.e., one person runs out of water, another sprains an ankle, etc.), as others in the group can offer assistance to those who need help. What to Bring Though the local terrain and climate may determine certain items you bring, here are some of the basics you should consider taking on your hike no matter where you live… Water Bottle This is the most important thing to take on a hike. Running out of water can lead to dehydration, heatstroke, and even death (as sadly happened to a friend of mine). Always take MORE water than you think you need, especially on hot days. Having extra water at the end of your hike is far better than running out. If carrying a water bottle becomes burdensome, store your bottle in a backpack. Also, some backpacks come with a water bladder and drinking hose. Though this adds more weight to your shoulders and back, it frees your hands from carrying a water bottle. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Tip: In general, you should drink an additional liter of water for every 4 to 5 miles you hike. You may need to increase this in arid regions or on hotter days. [/wc_box] Hiking Boots While you certainly can wear tennis shoes on hiking trails, it’s recommended that you invest in a nice pair of hiking boots. Many options are available at outdoor outfitters like Big 5 Sporting Goods, REI, or DICK’s Sporting Goods. Hiking boots have a much thicker sole and heel than tennis shoes and some have ankle padding. This added support should prevent you from twisting your ankle on rocky terrain, and from developing plantar fasciitis or other types of foot pain. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Tip: This is one item where quality really matters, so don’t purchase a cheap brand. A good pair will be very durable (I’ve purchased two pair in the last decade). [/wc_box] Backpack Though some people may find the additional weight on their shoulders to be uncomfortable, taking a backpack on a hike can be helpful in many ways. An obvious benefit is that carrying more weight will make your muscles work harder, which will help you burn more calories. Wearing a backpack can also provide a good workout for your abdominal and back muscles. The list of items you can store in a backpack is extensive. In addition to water/water bottle, you might include a pocketknife, flashlight (and extra batteries), fire starter and matches, map, compass, first aid kit, basic sanitary supplies, and a bag for trash. Packing a lightweight windbreaker or raincoat might be a good precaution if the weather in your area can suddenly turn inclement. If you have room, you may also pack a change of clothes or a spare pair of socks should your feet get wet. Also, keep sunscreen and bug repellant in a Ziplock bag in case of spills. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Tip: If you enjoy moments of contemplation at scenic overlooks, you might pack a small adventure journal and pen, Bible, or other inspirational reading material. However, if these items add too much weight to your backpack, you can access electronic versions of them on your cell phone (make sure you don’t use up your battery, though). [/wc_box] Trekking Poles A piece of equipment often overlooked by hikers is trekking poles. Despite the reservations some have over appearances or comfort, there are numerous benefits to walking with trekking poles (or a single hiking staff). In addition to providing greater stability on uneven trails, poles can help improve posture, which in turn helps breathing. They also can help reduce stress on your back and knees when going up or down steep hills. Walking with poles can help you burn more calories and build muscles in your arms, shoulders, and neck. Another benefit of walking with sticks is protection. You can bang the poles together to warn off critters. In extreme situations, you can use the poles as a means of self-defense. Tripping over rocks or slipping on loose gravel or mud is common on hikes. Trekking poles have kept me from doing a faceplant at least a dozen times. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Tip: Purchase a pair of adjustable poles and make sure to fit them to a comfortable height (when holding the poles with tips in the ground on the outside of your feet, forearms should be at a 90-degree angle to your upper arm). Also, for those in warmer regions, cork handles are ideal for wicking away sweat and providing a firm grip. [/wc_box] Sunscreen One benefit of engaging in outdoor activities is that you can get some natural sunlight. But there’s a danger of getting too much sunlight, specifically exposure to harmful UV rays. Be sure to monitor how much sun you’re getting – too much exposure can lead to severe sunburn and serious skin conditions. Before embarking on a hike, remember to apply sunscreen. Make sure to cover areas that tend to burn the easiest: face, ears, neck, and limbs. Remember to bring along some sunscreen in case you need to reapply after a few hours. For sufficient protection against damaging sun rays, it’s recommended to use SPF 30 or higher. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Tip: Just as there’s a danger of getting too much sunlight, there’s a downside to using too much sunscreen, which can prevent your skin from absorbing adequate sunlight and may lead to vitamin D depletion. Unfortunately, vitamin D deficiencies are becoming more common, in part because we’re spending more time indoors and wearing more sunscreen when having fun outdoors. Taking a vitamin D supplement is a great way to ensure you have sufficient levels of vitamin D3. [/wc_box] Cell Phone Cell phones are indispensable on hikes. They can provide useful information, such as the current time and temperature. You can use a GPS app or access trail maps on the internet if you need to get your bearings. There are a variety of cell phone apps or fitness trackers that can register how many steps you take and how many calories you burn on a hike. You also can use a smartphone to take pictures or videos of animals or beautiful vistas. Most importantly, you can call for help if you have an emergency (make sure your battery is fully charged and that you have cell service). [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Tip: Periodically check your phone to make sure you have cell service (and how strong the signal is – indicated by the number of bars). If you roam outside of cell phone range, make a mental note (or mark it on a map) and do your best to reach a spot that has cell service. Remember these cell service dead zones for future hikes to avoid being outside of cell range. [/wc_box] Healthy Snacks Two popular snacks often taken on hikes are trail mix (gorp) and power bars. While generally considered healthy, these snacks may contain unhealthy elements (like M&Ms) or added sugar. As an alternative, consider packing healthy snacks. Put celery slices, snap peas, or baby carrots into snack bags. Whole foods – such as oranges, apples, or bananas – are super portable since they come in their own containers. Grab a handful of seeds (pumpkin, sunflower) or nuts (almonds, cashews, walnuts) for a fiber-packed snack. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Tip: High-protein foods will give you more energy and high-fiber foods will help you feel full longer. Fiber must be taken along with protein to ensure a balanced, nutritious meal. While on the trail, eat a healthy snack every 2 hours or as often as you feel hungry. [/wc_box] Difficulty Ratings If you’ve ever gone downhill (alpine) skiing, you know that every slope (ski trail) has a difficulty level: green circle = easy; blue square = intermediate; black diamond = advanced; double black diamond = expert. In the same way, hiking trails are rated Easy, Moderate, and Difficult (alternate rating systems exist). Difficulty levels for hiking trails involve many factors and no two trails are alike. Hiking trails are rated based on several criteria including distance (number of miles) and grade (the steepness of the trail). Here are the basic descriptions of the three main types of hiking trails: Easy – 1-2 miles with easy terrain and gentle elevation changes. Moderate – 2-4 miles with varied terrain and gradual elevation changes. Difficult – 4 or more miles with challenging terrain and significant elevation changes. It’s always a good idea to have a park map (physical or electronic) on hand so you’ll know the layout of the trails you take (here’s a map of one of my regular hiking areas). Some nature parks or wilderness areas have the trail name, distance, and difficulty level printed on poles at trail intersections, but such markings aren’t universal. Trail Etiquette Although there isn’t a fixed set of rules to govern trail etiquette, many good hiking habits involve a general respect for others and the environment. Some things, like repackaging your food (i.e., putting granola in a plastic bag instead of packing the whole box) to prevent waste, should be common sense, but other habits might not be as obvious. Here are just a few practical suggestions for how to protect nature while enjoying it… Good Hiking Habits: 6 of the Top Tips for the Trail 1. Stay on the Trail Straying from the trail can invite encounters with critters and increase your chances of getting bit by a tick or rubbing up against a toxic plant. Also, veering from the main trail, even if you take a deer or rabbit trail, can have a negative, long-term impact on the habitat. On one hike a couple of years ago, I took a side path to get a better vantage for a picture. After taking 3-4 steps, I heard a snake’s rattle and immediately headed back to the main trail. I learned the principle of this section’s title the hard way. 2. Yield to Others Many trails are multiple-use trails (bikers, hikers, horseback riders), which means you may need to yield to others if the path narrows. Since those on foot are slower than those on a bike, it’s customary for hikers to move to the edge of the path and wait for others to pass. When in doubt, always yield. (Note to mountain bikers: please be courteous to hikers and inform them if there are others in your group, i.e.: “two more,” or “last one.” This protects the hiker from moving back into the path of another biker – I almost got wiped out this way one time.) 3. Be Aware of Your Surroundings Stay alert to everything around you. This includes other people, animals, weather conditions, and terrain. I’ve made it a habit to shift my attention between the trail in front of me (searching for rocks, pits, obstacles, snakes, etc.) to the sides of the trail and off in the distance (for deer, cats, or anything else of interest) every few seconds. In addition to what you see, what do you hear or smell? Hiking is a much richer experience when you engage the senses. For this reason (in addition to safety concerns), I’m not a fan of listening to music while out in nature. 4. Pack Your Trash Part of trail etiquette is to leave nature in the same condition that you found it. Bring a trash bag for wrappers or containers. Be sure to leave nothing but your footprints so other hikers, and future generations of hikers, can enjoy our trails. 5. Group Guidelines When hiking in a group, it’s best to walk single file to allow bikes or faster walkers ample room to pass. Movement on the trail is the same as driving a car (in the U.S.) – keep to the right and pass on the left. Although the tendency in many groups is to use the outdoor excursion as a chance to chat, resist the urge to turn your hike into a social outing. First, if you’re engaged in conversation, you might not be listening to what’s going on around you; this might invite danger or distract you from noticing something unique. Also, speaking loudly or laughing may scare off friendly wildlife, which may reduce your chances of spotting or photographing animals. 6. Hands Off After a day of exploration outside, many kids return home with their pockets loaded with rocks (or reptiles). Don’t do that on the hiking trail. If you see something interesting, take a picture and leave it there. Although the temptation can be great, don’t pick beautiful wildflowers. Don’t draw/write on rocks or other objects and don’t carve symbols or your initials into a tree. Oh, and it should go without saying, but don’t touch the wildlife (nature isn’t a petting zoo). Here are some other Leave No Trace tips for how to have as little impact as possible on the environment when hiking. Hiking Best Practices: What To Know Before You Go Trip Types Hiking trips generally fall into one of four types: Out-and-Back Trip – as its name suggests, this trail ends at a designated turnaround and the only way to proceed is in the direction you came. Loop Trip – this trail begins on one path and returns by another, often with little or no retracing of the first trail. Shuttle Trip – many routes begin at one trailhead and end at another. Due to the distance involved, it may be necessary to park a car at the ending trailhead and take a shuttle to the beginning trailhead. Choose Your Own Trip – since many wilderness areas have a network of trails, it’s possible to create your own journey by taking a series of connecting trails. If you choose this option, it’s a good idea to determine in advance which route you’ll take. Keep in mind estimated times and difficulty levels when selecting any of the above options. File A Flight Plan Just as a pilot files a flight plan before taking off in a plane, it’s crucial that you make a plan before embarking on a hike (this is especially true for solo hikers). Before heading out, determine what wilderness area you’ll visit, which trails you’ll take, what time of the day you’ll start, and roughly what time you’ll finish your hike (I always end my hikes well before dusk, which is typically when cats come out to hunt). Always check the weather forecast before hitting the trail. Also, continually monitor the weather while you’re on your hike as temperatures can rapidly heat up or cool down in certain regions. It’s recommended that you file your flight plan with a friend or family member, especially if you’re hiking solo or if you’ll be out of cell range for any portion of your hike. If you become lost or injured on the trail, this step might just save your life. Keep Your Eyes Open Photo Courtesy of Keith Rowe Before venturing outdoors, familiarize yourself with the potential hazards that exist in your area. For instance, do you know how to identify/avoid poison ivy, poison oak, and other harmful plants? Are there any cats you should be aware of (where I live, in Southern California, I need to keep an eye out for bobcats and mountain lions. Fortunately, I’ve only seen the former…from a distance)? Do you know the difference between non-venomous snakes and rattlesnakes? If there are poisonous snakes where you live, can you identify them by sight (in SoCal, there are three types of rattlesnakes to be wary of, but I’ve only encountered two: Southern Pacific and Red Diamond rattlesnakes. I ran into this adult Red Diamond on the other side of the street from a row of restaurants. Frightening!)? Are there other regional animals you need to be mindful of, such as alligators, and cougars, and bears, oh my! What about ticks? Or mosquitos? Or bees? Equally important to identifying a critter is knowing what to do when you encounter it. Do you know when a snake is about to strike? What should you do if you spot a cat? At the risk of belaboring the point, it’s a good idea to learn about potential dangers before you set out on a nature trek. National Parks or wilderness areas often have signs or posters with these precautions at trailheads (of course, you can also find this information online). Discover Nature Photo Courtesy of Keith Rowe Fortunately, there are also many beautiful and benign things to see on a hike. If you enjoy trees, wildflowers, birds, animals, or even clouds, there’s sure to be a variety of each visible on your walk. Many websites can help you identify, and provide detailed information about, what you find in nature. If you’re serious about spotting or photographing wildlife or other natural subjects, bring along a pair of lightweight binoculars or a digital SLR camera. Though their range is limited, cell phones can take excellent nature shots, as well. Serenity and Serendipity Photo Courtesy of Keith Rowe Aside from its physical benefits, hiking can be an incredibly satisfying and spiritual experience. Enjoying nature can help reduce stress, improve your mood,³ and change your perspective. Since walking helps increase blood flow to the brain, I often find that my thinking is clearer when I’m out on the trail. This helps me forget my worries and focus on nature and the things that are important in my life. Also, I’ve been inspired with many amazing ideas while on a hike. It’s also possible to have a moment of serendipity while hiking. This could include spotting an animal, like a deer or hawk (seeing a blue bird or great white heron always makes me happy), or taking in a majestic vista. Sometimes you’re in the right place at the right time to see something spectacular, like when I snapped this photo of altocumulus standing lenticular (flying saucer) clouds hovering above the Saddleback Mountain range. Adventure Awaits Photo Courtesy of Keith Rowe As we’ve seen, there’s a lot more to hiking than just walking up and down hills. Many little things go into making a successful and enjoyable hike. Though hiking can be a healthy and fun activity, it does require some planning and comes with certain cautions, as detailed above. Following these tips can help you have a safe and satisfying experience in the great outdoors. Happy trails! P.S. If you have additional tips or memorable experiences from past hikes, feel free to share them in the comments section below. At BrainMD, we’re dedicated to providing the highest purity nutrients so you can do the things you love. 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. Shanb, A. A., & Youssef, E. F. (2014). The impact of adding weight-bearing exercise versus nonweight bearing programs to the medical treatment of elderly patients with osteoporosis. Journal of Family & Community Medicine, 21(3), 176–181. https://doi.org/10.4103/2230-8229.142972 2. Tian, D., & Meng, J. (2019). Exercise for prevention and relief of cardiovascular disease: Prognoses, mechanisms, and approaches. Oxidative Medicine and Cellular Longevity, 2019, 3756750. https://doi.org/10.1155/2019/3756750 3. Jimenez, M. P., DeVille, N. V., Elliott, E. G., Schiff, J. E., Wilt, G. E., Hart, J. E., & James, P. (2021). Associations between nature exposure and health: A review of the evidence. International Journal of Environmental Research and Public Health, 18(9), 4790. https://doi.org/10.3390/ijerph18094790
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What Are Some of the Best Chasteberry Benefits for Women's Health?
Women, are you looking for more natural ways to deal with premenstrual syndrome (PMS) discomfort or generally support your reproductive health? You’re not alone. Herbal formulations for PMS are a growing trend among nutritional supplement manufacturers, according to a recent article by trend predictor Nutraingredients.com, which is a great news source for women. Among these new formulations for women’s health is a star ingredient: Chasteberry. Chasteberry (also called chaste berry, chaste tree, or Vitex) has a long history of use in traditional medicine, dating back millennia. Ancient Egypt, Greece, and Rome valued chasteberry as a women’s health tonic to support a number of gynecological health issues. In the last 50 years, chasteberry has been studied scientifically, primarily for alleviating unwanted symptoms associated with PMS. Here’s what’s been revealed about chasteberry so far and how it may be helpful to women wanting PMS, menopausal, or fertility support. What Is Chasteberry? Chasteberry (Latin name Vitex agnus-castus) is a deciduous shrub native to Central Asia and Mediterranean Europe. Today, it also grows throughout the southeastern region of the U.S. The dried violet flowers and peppercorn-sized berries are typically the parts of the plant used for medicinal purposes. The Vitex name originated from the Latin word “vieo,” which means to weave or to tie-up – a fitting name as the plant was once used in making basketry. But its common name comes from its use in Medieval Europe among clergymen. It’s believed that monks chewed on the chaste berries to calm libido – hence the common names chasteberry and monk’s pepper. However, there’s no scientific evidence indicating it has any impact on quelling libido. Today, chasteberry is widely used in Europe for gynecological support. The Commission E, a respected advisory organization that evaluates the efficacy and safety of herbal medicine, approves the use of chasteberry for helping to alleviate symptoms associated with PMS and cyclical breast discomfort, and to support regular menstrual cycles and uterine health, the American Family Physician reports. Its use as an herbal supplement in the U.S for women’s health is relatively new and on the rise. Here Are Some of the Best Chasteberry Benefits for Women Although the scientific community recommends that larger studies need to be conducted on chasteberry to conclusively verify its health benefits, a small but growing body of research suggests the following women’s health benefits: May Help Lessen PMS Symptoms Several studies suggest that chasteberry may be a helpful natural remedy for symptoms associated with PMS. These symptoms may include: Irritability Low mood and feelings of anxiousness Headaches Breast pain and tenderness Constipation Researchers believe that chasteberry has a rebalancing effect on hormones, including progesterone and estrogen, which may help to lessen PMS symptoms. It’s thought that this occurs due to chasteberry’s affinity for binding to dopamine receptors, which may have a prolactin-lowering effect. Yet, more research is needed to fully understand the mechanisms at play. That said, a review study published in 2017 analyzed 43 research articles and found that supplementing with chasteberry may improve symptoms related to PMS and a more severe type of premenstrual syndrome called premenstrual dysphoric disorder (PMDD). Additionally, in a 2013 systematic review of clinical trials, 5 of 6 studies evaluating the effects of chasteberry extracts taken for PMS found the extracts to be superior to placebo in lessening symptoms. The study concluded that the results from the randomized, controlled trials evaluated suggest benefits for Vitex extracts in helping to alleviate normal to severe PMS issues. May Help with Menopausal Symptoms In additional to supporting women with PMS, chasteberry’s hormone-balancing properties may help to support women in menopause. Menopause is defined as a time of major hormonal shifts when a woman has gone a full year or longer without a period. In menopause, women often experience a host of unpleasant associated symptoms such as hot flashes, mood changes, weight gain, sleep problems, and more. Some initial research shows that chasteberry holds promise in lessening these symptoms. A small, published study from 2019 involved a cohort of 52 healthy women in menopause. The women were administered either a chasteberry extract supplement every morning or placebo for 8 weeks. The women who took the chasteberry supplement showed more improvement in menopausal symptoms (fewer hot flashes and less feelings of anxiousness) than those who took placebo. May Support Enhanced Fertility Due to chasteberry’s hormone-balancing effects, it may have a beneficial influence on fertility by helping to support regular, healthy periods and healthy androgen levels, some research indicates. Irregular periods and high androgen levels are often associated with ovary health issues that impact fertility. Supplementing With Chasteberry The initial research on this herbal extract shows that chasteberry may offer some much-needed natural support for women’s health. When used in limited amounts such as a regular herbal supplement dose, health experts report that chasteberry appears to be generally safe – although it may cause mild side effects such as upset stomach, headache, or itching. Of course, be sure to talk to your medical doctor about any concerns before taking it! 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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How Vitamin Deficiencies, Neurotransmitter Imbalances, and Gut Health Can Influence Your Mood
Mood disorders affect millions of people worldwide, impacting their quality of life and overall well-being. While factors like genetics and environment can play a role in mood regulation, emerging research highlights the significant influence nutrient deficiencies, neurotransmitter imbalances, and gut health can have on mood. In this article, we’ll explore how these factors interconnect and contribute to mood disturbances, as well as strategies for maintaining optimal mood through supplementation and dietary and lifestyle interventions. Vitamin Deficiencies and Mood Nutrient deficiencies can profoundly affect mood due to their involvement in various physiological processes within the body and brain. For example, there are nutrients that serve as precursors to neurotransmitters like serotonin, dopamine, and GABA, which play key roles in mood regulation. A deficiency in these nutrients, such as tryptophan, vitamin B6, B12, and folate, can lead to decreased neurotransmitter levels, contributing to mood disorders like feelings of anxiousness and hopelessness. Additionally, vitamins and minerals are essential for energy production and metabolism. Low levels of nutrients like vitamin B12 and iron can result in fatigue and lethargy, further exacerbating mood disturbances. High inflammatory markers, often associated with deficiencies in antioxidants like vitamin C and selenium, have also been linked to mood disorders, as inflammation in the brain can disrupt neurotransmitter balance and neuronal function. Neurotransmitter Imbalances and Mood Neurotransmitters are chemical messengers that transmit signals between neurons in the brain, playing a crucial role in mood regulation. Imbalances in neurotransmitter levels, particularly serotonin, dopamine, and norepinephrine, have been implicated in mood disorders. Nutrients like tryptophan, tyrosine, vitamin B6, and folate are essential for neurotransmitter synthesis and function. Deficiencies in these nutrients can disrupt neurotransmitter balance, contributing to mood disturbances and mental health issues. Gut Health and Mood The gut-brain axis is a bidirectional communication system between the gastrointestinal tract and the central nervous system. Emerging research suggests that gut health plays a significant role in mood regulation. The gut microbiota, consisting of trillions of microorganisms, produces neurotransmitters and regulates inflammation and immune function, all of which can influence mood. A healthy balance of gut bacteria is associated with better mood regulation and mental well-being, while dysbiosis, an imbalance in gut bacteria, has been linked to mood disorders, feelings of anxiousness, and hopelessness. Factors like diet, stress, antibiotics, and medications can disrupt the balance of gut bacteria, potentially impacting mood. Address Nutrient Deficiencies Nutrient deficiencies, neurotransmitter imbalances, and gut health all play crucial roles in mood regulation. Addressing these factors through dietary changes, supplementation, stress management, and probiotic support may help support optimal mood and mental well-being. By understanding the interconnectedness of these factors, individuals can take proactive steps to enhance their mood and overall quality of 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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