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10 Ways to Energize Your Body & Mind
With new life blooming all around, it’s time to awaken from the winter slumber. We’ve rounded up the best everyday health tips to give you the energy boost you need right now. These health tips are easy to implement and easy to add to your daily routines. They’re sure to help you feel invigorated and renewed this spring. Top 10 Energizing Health Tips for Spring 1. Take a Daily Walk Increasing daylight and warmer temperatures are in your favor in spring for a daily walk outdoors. The benefits of walking for your brain and body are abundant and well-researched. Taking a walk can energize you by releasing endorphins and delivering oxygen throughout your body. Benefits of Walking May Include: Improved mood Enhanced cognitive function Greater creativity Better sleep Better digestion Stronger muscles and bones Reduced risk of serious illness Improved cardiovascular health Increased longevity Weight loss Joint health Spring weather can be fickle, but don’t let that stop you! A walk indoors is still a great option. If the weather is dreary, consider trying cozy cardio, or throw on your jacket and take your walk, rain or shine. Not only will you reap the benefits of walking, but you will build resilience by doing something for yourself when conditions aren’t ideal. 2. Enjoy Seasonal Produce Choosing produce that’s in season is good for your body and your budget. Spring season boasts some delicious options. Here are some fruits and vegetables commonly available in the spring: Artichokes Asparagus Peas Spinach Lettuce Radishes Onions Strawberries Rhubarb Apricots Cherries Mangoes Pineapple Kiwi Fruits and vegetables are also known to give you a natural energy boost. Some of the most energizing fruits and vegetables that cross over with the spring season are berries, pineapple, and spinach. 3. Take Your Vitamins If you’re feeling sluggish, you may need a little help from daily vitamins and targeted supplements. Spring is the perfect time to give your vitamin cupboard a refresh and make sure you have what you need to feel your best. Some of the best vitamins for energy include B vitamins, vitamin D, iron, and magnesium. While you can get these vitamins from your food (and sunshine!), you may need the added boost from a daily supplement. Take your vitamins as part of your morning routine for a quick and easy way to take care of yourself. 4. Stay Hydrated Drink more water. Staying hydrated is important for your health and energy. This likely isn’t new information; however, we all need the reminder from time to time. Start your day with water and keep a water bottle nearby to make it easier for you to stay hydrated. If you want more of a treat, consider trying sparkling water. It’s a great alternative to sugar-laden sodas. Add a slice of fruit or a handful of berries to your sparkling water to infuse it with some natural flavor and vitamins. 5. Breathe Sometimes the energizing boost you need can come from something as simple as breathing more deeply. Research has shown that consciously slowing your breathing can improve mood, well-being, and brain health. The best part is that breathing exercises can be done virtually anytime, anywhere. Here are a couple breathing exercises to try: Box Breathing Breathe in through your nose for a count of 4. Hold your breath for a count of 4. Breathe out for a count of 4. Hold your breath for a count of 4. Repeat 4 times. 4-7-8 Technique Breathe in through your nose for a count of 4. Hold your breath for a count of 7. Exhale through your mouth for a count of 8. 6. Plan Your Snacks Plan ahead and be prepared so that when the craving for a snack hits, you’ll have something healthy and energizing ready. Otherwise, you might find yourself reaching for whatever is easiest, which may or may not be your best option. Some of the Best Energizing Snacks: Apples and nut butter Veggies and hummus Edamame Nut mix Protein shake Green smoothie Your future self will thank you for planning your snacks ahead of time. You’ll find yourself more energized and more productive with a quality snack ready when you need it. 7. Eat Breakfast Even though life is busy, don’t forget to eat breakfast. Research shows that breakfast is important for a healthy body and brain. When you simply skip your breakfast, your brain doesn’t work as well, your mood can be more negative, and your overall health can suffer. On the other hand, starting your day with a nutritious breakfast can improve your brain function, uplift your mood, help regulate your blood sugar, and improve your heart health. Some basics for a healthy breakfast include: lean protein such as eggs, or protein powder, nutrient-dense complex carbs like whole oats, healthy fats like those found in nuts or seeds, fruits, and vegetables. 8. Make Your Bed It may seem like a little thing, but starting your day by making your bed is a small habit that can have much larger, positive effects. Making your bed in the morning will give you your first win for the day. A task completed, and momentum to keep going and accomplish your goals. A made bed beautifies your space and contributes to a calming environment. It adds routine to your waking and sleeping, which is good for your brain health and your sleep quality. Plus, it only takes a minute. 9. Get Some Sunshine Getting outside daily and soaking in the sunshine when you can boost your health and energy in many ways. Spending time in the sunshine has been linked to improved mood, lower stress, good mental health, and overall well-being. Vitamin D, which you get from the sun is important for strong bones, muscles, reducing inflammation, and supporting your immune system. Getting sun exposure can help to regulate your circadian rhythm, which in turn improves your nighttime sleep and your daytime energy. The joy that comes naturally in spring is in part due to the greater amount of daylight and sunshine that you’re getting. How much sunshine do you need? It doesn’t take much, even 5-10 minutes of outside sunshine can boost your energy levels and deliver the benefits that come with getting some sun. 10. Stop and Smell the Roses In this fast-paced world, take some time to slow down and enjoy yourself. We often find ourselves rushing from one to-do item to the next. Notice the beauty around you, snap a picture of the blossoms, or pause and watch the sunset. Give yourself permission to play whatever your age! Play isn’t just for children, it’s for adults too. Being playful can improve creativity and problem-solving skills, lower stress, and boost self-confidence. Jump into Spring with Energy and Health Take these energizing health tips and try a few, or all ten, for a more productive and happy spring. You will find that little adjustments like staying hydrated, planning healthy snacks, and spending a few minutes outside may do wonders for your energy levels and overall health. You might try picking one or two tips to implement today and add more as you work them into your routine. You’ve got this! 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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Expert Tips on How to Raise Confident Kids in the Modern World
How do you build confidence in kids and why is it important? When raising our children in this modern world, self-confidence is the key to unlocking potential. In other words, no matter individual opportunities or resources, a person’s ability to achieve their potential is largely based on their level of belief in themselves. The good news is that confidence isn’t a fixed attribute. We can help our kids develop confidence. Confidence is learned and shaped by the thoughts you think and the actions you take. It isn’t so much based on your actual ability, as it is on your belief in your ability. If you think about the nature of kids, they are born with an incredible desire to “try” which can blossom into confidence. Most two-year-olds are proficient in the phrase, “I can do it myself,” not because they actually have the ability to do the given task themselves, but because they believe they do. Children look to us for validation and guidance. The way that adults involve and respond to children as they try new things will contribute to their self-confidence. For example, when young children want to help in the kitchen, do we give them a simple task like stirring or washing, or do we push them aside to avoid the potential mess? When they’re throwing the laundry, do we scold them and shoo them away, or do we show them how to sort it and put it in the basket? There are many ways to build confidence in kids. It’s important for them to trust in themselves so that they will continue to try new things, while also learning that things will be okay if they aren’t successful at something at first. Confidence goes hand in hand with resilience, another essential quality for growth. Parenting expert Michaeleen Doucleff shares in her book, Hunt, Gather, Parent: What Ancient Cultures Can Teach Us About the Lost Art of Raising Happy, Helpful Humans, knowledge that she learned from her research with Maya, Inuit, and Hadzabe families. The tips that she gives us to help raise helpful and confident children are age-old in these cultures, but not as intuitive in western society. 3 Tip on How to Raise Confident Kids 1. Let Kids Contribute Don’t send kids away when they show an interest in helping with chores. “Toddlers will come over and want to help with the laundry or dinner, and American parents will often tell them, ‘No, go play.’” Doucleff says. If we don’t let our children help, over time they’ll learn that their role in the home isn’t to contribute to the family dynamic, but to play independently. Usually, by the age of 6 or 7, the desire to help in the home disappears in America. The best thing you can do is include them in whatever chores you’re doing, especially if they show an interest. Find age-appropriate tasks for even the youngest helpers. Let kids really contribute. Seeing that they’re valued and needed will go a long way in building their confidence. Doucleff says, “Just tiny little things, like stir the pot, chop the herbs, go get the vacuum… This motivates children because they see they are making a contribution. And that is way more motivating than praise.” 2. Include Them in Your World It’s normal for parents today to fill their children’s schedules with a variety of kid activities, essentially creating a separate kid-world for them. This separation actually can create more stress and less connection between parents and kids. Doucleff describes a conversation she had with another mother in her book, “Many moms will say something like ‘Come, my child. Help me while I wash the dishes…’ The invitation is always for doing the chore together.” It doesn’t always have to be doing a chore together. It can be as simple as including your kids in conversation with you while you go about your day. At the end of the day, the focus should be on togetherness and the relationship with your child. Instead of scheduled kid activities, try this: Involve kids in household tasks Cook together Do hobbies together Let them play with other kids Try scheduling less for your kids and include them in your world more. It just might reduce stress for your children and for yourself. Doucleff explains the cooperative team dynamic that happens when you do this, “They will want to help clean up after dinner or make the beds in the morning, because if they’re a part of your world and with you all the time when you’re doing these things, they see that as their role in the family to help.” 3. Give Less Commands How often do you give commands to your child in a day? In an hour? It’s probably more than you think. Even simple things like, “Don’t touch that. Get down.” Doucleff challenges us to experiment by recording ourselves parenting and see how many commands or instructions we give per hour. Try to limit it to 1-3 times per hour. Instead of giving commands, do this: Ask questions or explain consequences. This approach assumes you trust that your kids are smart enough to figure it out. It builds confidence. Giving less commands will give autonomy to your kids. Autonomy is the feeling that you have the ability to make your own choices, but it also involves recognizing that you’re connected to other people. Who doesn’t want to feel like they’re in control of their choices and their life? Everyone does, even kids. They already have such little control over their schedules. Practice backing off and allowing kids to decide what to do. This doesn’t mean not watching, it just means not stepping in when you don’t need to. Why giving more autonomy to kids is important: Builds confidence Improves self-motivation Reduces stress Reduces feelings of anxiousness Increases independence Improves problem-solving skills The Takeaway Raising confident kids in the modern world doesn’t need to be complex. Let kids contribute to your household even if they make a little more mess when they’re younger. It will pay off as they grow and feel like part of the family team. Include them in your world by simplifying theirs. Finally, allow your children to have more autonomy by giving less commands. Your relationship will be a buffer for the stress they’ll inevitably encounter in our modern world. If kids know they have someone to count on when things are hard or when they fail, they’ll be able to move through life with more confidence. 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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20 Gratitude Journal Prompts to Start Today for Better Mindset
The act of expressing gratitude has tremendous power to influence your mindset. When life gets busy and you feel yourself becoming overwhelmed, pausing and reflecting with gratitude can improve your mindset quickly! What You Focus on Amplifies When you’re intentionally looking for things to be grateful for, you’ll find more things to be grateful for. This is the concept of the law of attraction; positive thoughts bring positive things into your life, while negative thoughts bring more negativity. Gratitude naturally begets optimism. And who wouldn’t want to increase their optimism? Research has shown that practicing gratitude regularly not only improves physical, mental, and emotional well-being, it also can promote a lasting change in your perspective over time. One of the best ways to consistently and deliberately practice gratitude is with a gratitude journal. What is Gratitude Journaling? Gratitude journaling is a mindfulness practice that’s much more than just keeping a journal about your day to day happenings. It’s intentionally taking note of the good, positive, and beautiful parts of life. This can look like writing about what’s going right with your day, what you notice and appreciate about yourself or your past, or the beauty of the world around you. Here are some of the top benefits of keeping a gratitude journal: Benefits of Having a Gratitude Journal 1. Improves Mindset Regularly writing about the things you appreciate helps to shift your focus from the bad to the good. When you’re feeling grateful, there will be less room for stress and worry. Over time, your brain will become accustomed to noticing the good things. You may even begin taking mental notes throughout the day of what you want to write about. This can produce a positive long-term improvement in mindset and an overall sense of greater joy. 2. Strengthens Relationships Social connections are an important part of our well-being. Your relationships with family and friends will be strengthened as you put into words what you appreciate about them. It may even encourage you to express your gratitude to your loved ones directly. 3. Enhances Sleep Quality As you think about the best parts of your day, it can help you quiet your mind and relax more fully at night vs. focusing on your troubles and frustrations keeping you from drifting off easily. Gratitude journaling may help you sleep better and longer. 4. Builds Resilience Do you want to bounce back more quickly from setbacks? Practicing gratitude can help you build resilience. When the going gets tough, people who are used to looking for the good in life will be more readily able to move forward with optimism and a more hopeful outlook. 5. Improves Physical Health Practicing gratitude may have a positive impact on physical health and well-being. This may include reducing stress and inflammation in the body, reducing mood issues and feelings of anxiousness, and reducing risk for serious, long-term health problems. How to Start a Gratitude Journal Today You can use a beautiful journal, a spiral notebook, an app on your phone, or an electronic document. You can even use pictures or drawings to make a visual journal. Consistency is important to experience the greatest benefits. However, any time that you pause to reflect with gratitude, you have the potential to improve your mindset and well-being. Find what works for you! You don’t have to do it every day. Weekly gratitude journals also may be effective at improving your happiness and mindset. Tips to make it happen: Keep a gratitude journal and pen by your bed, or somewhere you’ll see it. Add gratitude journaling into your routines. Habit stack your gratitude practice to something that you’re already doing. Don’t overthink it. It’s ok to repeat the same things that you’re grateful for. Keep it short and sweet. If the time commitment is something that holds you back, try setting a timer for just a minute or two. 20 Gratitude Journal Prompts Use these journal prompts to get you started when you aren’t sure what to journal about. “What are you grateful for today?” Prompts Consider this most basic gratitude journal prompt. You can use this question with a specific intention in mind to direct your focus. This would look like: 1. What about your health are you grateful for today? 2. What about your career are you grateful for today? 3. What experiences are you grateful for today? 4. What about your family are you grateful for today? 5. What about the present moment are you grateful for today? 6. What about the future are you grateful for today? 7. What about your home are you grateful for today? Some days you might feel like diving a little deeper with one of the following prompts: 8. What is one thing, big or small, that brought you joy today? Why? 9. Describe three things in nature that you’re grateful for. 10. Write about a time when someone treated you with kindness. 11. What is something that you have read or watched recently that has inspired you? 12. Write down something that’s going well in your life. 13. How can you enjoy where you are right now? 14. What are three of your best qualities? 15. How have you overcome challenges in the past and how can you be resilient going forward? 16. What brings peace into your life? 17. What is something that you appreciate about yourself? 18. What are you looking forward to? 19. Write about something beautiful that you saw today. 20. What were some of the highlights of your day? When picking a journal prompt, feel free to choose what feels good. You don’t need to force yourself to be grateful or answer a specific question. You can repeat the same prompt as often as you’d like. Start Journaling Today for Better Mindset Any type of journaling can give a boost to your well-being. If you want to change your mindset, gratitude journaling in particular is sure to leave you feeling blessed and more optimistic. Starting a gratitude journal is a simple habit that can help you see the goodness in your life and can have a profound impact on your mindset and how you feel mentally, emotionally, and physically. 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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What is Cozy Cardio & Why We Actually Love This Approach to Fitness!
Cozy cardio is a fun, mindful fitness trend that’s reimagining what working out looks like. Basically, cozy cardio is all about getting some low impact movement in the comfort of your own home, with comfy clothes, fun entertainment, and a tasty drink – like a vanilla tahini protein shake or brain-smart smoothie. The viral craze was introduced to us by TikTok content creator, Hope Zuckerbrow. She shares her vision in one of her videos: “I want cozy cardio to be a movement for women to reclaim their relationship with exercise.” - Hope Zuckerbrow There are no rigid guidelines to this laid-back method. That’s one of the great things about cozy cardio. The foundation of this fitness approach relies on low-impact movement. You can feel free to choose the type of movement that fits your space and personal preference. 4 Types of Low Impact Movement to Try 1. Walking Hope Zuckerbrow uses a walking pad for her early morning sessions. You can also use a treadmill, walk in place, or even do stair-stepping. Walking is such a simple movement, but the research on the benefits of walking are extensive. 2. Stationary Bike A stationary bike is another low-impact cardio exercise that can be done in the comfort of your own home. You can start slow and pick up the pace, depending on the level of intensity you’re going for. Cardio exercises aren’t only important for a healthy heart, but also for a healthy brain. 3. Dancing Dancing might not be the first exercise that comes to mind when thinking about getting cozy, but it’s a perfect exercise for the feel-good energy of cozy cardio. Turning up some good music, setting the mood lighting, and dancing in your living room is a sure way to get your heart rate up and release some endorphins, giving you a mood boost and positive mindset for the day. 4. Yoga Yoga has been around for over 5,000 years and for good reason! Yoga is an increasingly popular way to exercise, decrease stress, increase vitality, and improve overall well-being. Although yoga isn’t technically considered cardio, we wanted to include it because it fits in perfectly with the cozy vibe! Here’s the Basics of a Cozy Cardio Workout Mix and match your favorite elements: ● Low-impact movement ● A cozy space ● A tasty drink ● Mood lighting ● Candles ● Music ● TV show ● Movie ● Cozy socks ● Comfortable clothes ● Soft blankets Once you’ve gotten your space ready, it’s time for your workout to begin! Start slow and pick up the energy as you go. Take your time. Try not to rush through the movement. Cozy cardio is an ultimate form of self-care. It addresses three aspects of loving yourself: physically, mentally, and emotionally. [video width="576" height="1024" mp4="/blog/wp-content/uploads/tik-tok-cozy-cardio.mp4"][/video] 5 Reasons Why We Love Cozy Cardio If you’re not convinced yet to try cozy cardio for yourself, here are a few more reasons why we love it: 1. It Prioritizes Moving Your Body Movement is a form of medicine. Exercising is important for everybody of every age. However, sometimes we have an unhealthy relationship with exercise. We think it must be done a certain way to “count.” This just isn’t true. Approaching your fitness routine in a new, more flexible way can help heal your relationship with exercise. Taking time out of your day to move your body is always a win for your overall health. Whether it’s walking on a treadmill in your living room or lifting weights at the gym, you’re moving in the right direction for your brain and your body. 2. It Helps Reduce Stress Stress is prevalent in the world around us. Too much stress can take a toll on our physical and mental health. It can cause problems such as headaches, poor sleep, and digestive distress, to name a few. It’s important to intentionally find ways to reduce your stress. The calming environment of cozy cardio contrasts with the hectic nature of the world around us. Not only that, but exercise is one of the top ways to combat stress. 3. You Can Do It from the Comfort of Your Own Home Does getting ready and out the door hold you back from exercise? Exercising in whatever you’ve got on in the comfort of your own home eliminates those hurdles! Cozy cardio is an alternative to traditional outdoor or gym exercise. It doesn’t take much to get started, no matter what your limits are. Keep in mind, it won’t give you the same benefits of more intense exercise, or time spent in nature, but it’s a great complement to other workouts. It’s a perfect stepping stone or way to increase movement on a regular basis. 4. It Relies on Positive Reinforcement Maybe exercise isn’t something that you necessarily want to do. But, with cozy cardio, you get to do something you want to do, like watching your favorite TV show or drinking your special healthy beverage, while simultaneously exercising. It’s a win-win! 5. It’s About Enjoying the Journey More Than the End Goal It may not be the most intense form of exercise, but that’s not what this fitness approach is about! It’s about loving yourself and creating space for more joy in your life. Cozy cardio is a low-intensity way to get some exercise in a flexible way, depending on what your needs are day to day. Fitness should not be all-or-nothing. Is Cozy Cardio Romanticizing Exercise? Yes. It’s a happy, calm, comfy vibe. And we are here for it! Although it’s likely not the only fitness activity you need in your life, it’s a great way to help you start exercising if you’re in a slump, are intimidated by more rigorous fitness routines, or don’t want to exercise in public. We love it because it’s highly accessible and it’s something that’s possible to do right now for almost everyone. There will be days when other workout options aren’t available to you, or you aren’t feeling up to it. That’s ok! On those days, you can treat yourself to some cozy cardio and feel good about moving your body. Cozy cardio is a mindful, loving approach to fitness that will leave you feeling good mentally and physically. 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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Signs & Symptoms of Excess Cortisol in Women: What You Need to Know
Are you constantly feeling stressed or exhausted? Have you noticed changes in your weight, skin, or mood lately? If so, you might be experiencing excess cortisol, a hormone responsible for the body’s stress response. Understanding the signs and symptoms of excess cortisol is crucial for early detection and appropriate intervention. In this comprehensive guide, we’ll delve into the world of cortisol and its impact on women’s health. We’ll explore the physical and emotional signs of high cortisol levels, such as weight gain, mood swings, and irregular periods. Additionally, we’ll discuss the potential consequences of unmanaged cortisol, including the development of other serious health conditions. Knowing when to seek medical attention is vital, as high cortisol can have serious implications for your overall well-being. So, join us as we navigate the complex landscape of excess cortisol in women and empower ourselves with the knowledge to take control of our health. Introduction to High Cortisol Levels in Females High cortisol levels, also known as hypercortisolism or Cushing’s syndrome, can have a significant impact on female health. Cortisol is a hormone produced by the adrenal glands that plays a vital role in regulating various bodily functions, including metabolism, immune response, and stress management. However, when cortisol levels become severely elevated, it can lead to noticeable physical and emotional changes. Excess cortisol can negatively affect weight, skin, mental well-being, and even reproductive health in women. It can contribute to weight gain, particularly around the abdomen, face, and neck. Skin and hair changes, such as acne, thinning hair, and stretch marks, may also occur due to elevated cortisol levels. Additionally, mental health can be affected, with increased risk of mood issues. It’s important to recognize the symptoms of high cortisol levels early on to ensure timely intervention and appropriate management. Monitoring weight, addressing changes in skin and hair, seeking support for mental health, and consulting healthcare professionals for guidance are crucial steps in mitigating the potential consequences of high cortisol levels in women. By understanding these symptoms and seeking appropriate treatment, women can take control of their health and well-being. 4 Top Signs and Symptoms of High Cortisol Excess cortisol can have a significant impact on the health and well-being of women. Understanding the signs and symptoms associated with high cortisol levels is crucial for early detection and appropriate intervention. Here are the key indicators to watch out for: 1. Weight Gain High cortisol levels can contribute to an increase in appetite, a preference for high-calorie foods (particularly those high in carbohydrates and sugars), and unexplained weight gain, particularly in the abdominal area. Since cortisol promotes the storage of fat, women with elevated cortisol levels may notice a gradual increase in weight, despite maintaining a healthy lifestyle. Excess cortisol can also affect metabolism, leading to a slower metabolic rate. When the metabolic rate decreases, the body becomes less efficient at burning calories, making it easier to gain weight. This can be frustrating for individuals trying to manage their weight, as it may feel like their efforts are not yielding the desired results. To manage and reduce weight gain associated with high cortisol levels, there are several strategies that can be implemented: Healthy Eating: Focus on a balanced diet rich in fruits, vegetables, lean proteins, and whole grains. Avoid processed foods, sugary snacks, and excessive caffeine, as these can exacerbate cortisol levels and contribute to weight gain. Regular Physical Activity: Engage in regular exercise to promote overall health and weight management. Incorporate a combination of cardio and strength training exercises to improve metabolism and burn calories effectively. Stress Management Techniques: Practice stress-reducing activities such as meditation, deep breathing exercises, yoga, or engaging in hobbies that promote relaxation. By managing stress levels, cortisol production can be regulated, which in turn can help prevent weight gain. Adequate Sleep: Ensure you are getting enough quality sleep each night. Lack of sleep or poor sleep quality can lead to increased cortisol levels, appetite dysregulation, and weight gain. Aim for 7-9 hours of sleep per night. Seek Professional Guidance: If weight gain persists despite lifestyle modifications, it may be beneficial to consult with a healthcare professional or a registered dietitian who can provide personalized guidance and support. By implementing these strategies, individuals can effectively manage and reduce weight gain associated with high cortisol levels. Achieving and maintaining a healthy weight requires consistency and patience, so don’t get discouraged if you fail to see immediate results. 2. Skin and Hair Changes Excess cortisol levels in women can lead to noticeable changes in the skin and hair. These changes are often a result of the hormonal imbalances caused by elevated cortisol levels. Understanding these effects is crucial for early detection and appropriate management. Here are some common skin and hair changes associated with high cortisol levels: Acne: Increased cortisol can stimulate the sebaceous glands, leading to excessive oil production. This excess oil, coupled with inflammation, can result in acne breakouts. Maintaining a consistent skincare routine – including gentle cleansing, moisturizing, and using non-comedogenic products – can help manage acne. Thinning Hair: High cortisol can disrupt the normal hair growth cycle, leading to hair thinning or even hair loss. It’s essential to consult a dermatologist who can assess your individual situation and recommend suitable treatments to address hair thinning. One helpful tip is to avoid using excessive heat and styling tools; this can help promote healthy hair growth and minimize hair loss. Stretch Marks: Elevated cortisol levels can affect the skin’s elasticity, making it more susceptible to stretch marks. Keeping the skin hydrated and moisturized can help improve its elasticity and reduce the appearance of stretch marks. To manage these skin and hair changes, maintain a healthy lifestyle that includes a nutrient-rich diet, regular exercise, and stress reduction techniques such as meditation or yoga. Consulting a healthcare professional or dermatologist is advisable to determine the best course of action for managing these symptoms of high cortisol levels. 3. Mental Health Issues Cortisol can disrupt the balance of neurotransmitters in the brain, leading to a range of mental health concerns. The impact of high cortisol on mental well-being is significant and shouldn’t be overlooked. Understanding and addressing these mental health challenges is essential for overall wellness. Feelings of Anxiousness Increased feelings of anxiousness is a common manifestation of high cortisol levels. Individuals may experience excessive worry, restlessness, and a constant sense of unease. These emotions can be debilitating, interfering with daily activities and relationships. To manage feelings of anxiousness, relaxation techniques – such as deep breathing exercises, mindfulness, and regular physical activity – can be effective. Seeking support from loved ones or consulting a mental health professional is also recommended. Low Mood High cortisol levels can contribute to the development or exacerbation of low mood. Individuals may feel persistent sadness, a loss of interest in activities, and a lack of motivation. Engaging in activities that bring joy, maintaining a regular sleep schedule, and seeking professional help through therapy or counseling can be beneficial in managing low mood. It’s important to prioritize self-care and reach out for support during difficult times. Mood Swings Fluctuating cortisol levels can lead to unpredictable mood swings. Individuals may experience sudden changes in temperament, from irritability and anger to an overwhelming sense of sadness. Developing coping mechanisms such as journaling, practicing mindfulness, and engaging in activities that promote relaxation can help regulate mood swings. Additionally, ensuring a balanced lifestyle with regular sleep, exercise, and a nutritious diet can contribute to better emotional stability. It’s crucial to address and manage these mental health changes associated with high cortisol levels. A healthcare provider or mental health specialist can provide guidance, support, and appropriate treatment options tailored to individual needs. Prioritizing mental well-being is integral to leading a balanced and fulfilling life. 4. Fatigue and Weakness High cortisol levels can take a toll on your energy levels, leading to feelings of fatigue and weakness. It’s important to address these problems and find ways to manage and improve your energy levels. Here are some tips to help you combat fatigue and weakness: Prioritize Restful Sleep: Aim for 7-9 hours of uninterrupted sleep each night. Create a calming bedtime routine, keep your sleep environment cool and dark, and limit exposure to screens before bed. Manage Stress Levels: Stress is a major contributor to cortisol production. Incorporate stress-reducing activities into your daily routine, such as mindfulness meditation, deep breathing exercises, yoga, or engaging in hobbies you enjoy. Optimize Nutrition: Maintain a well-balanced diet that includes plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid excessive sugar, caffeine, and processed foods, as these can negatively impact energy levels. Stay Hydrated: Dehydration can worsen fatigue, so make sure to drink enough water throughout the day. Aim for at least 8-10 glasses of water daily. Regular Exercise: Engage in regular physical activity to boost your energy levels. Find activities you enjoy, such as walking, jogging, cycling, or dancing, and aim for at least 30 minutes of moderate exercise most days of the week. Seek Support: Talk to your healthcare provider about your symptoms and concerns. They may recommend further testing or refer you to specialists who can help manage your cortisol levels. Remember, managing fatigue and weakness caused by high cortisol levels requires a comprehensive approach that includes healthy lifestyle choices and professional guidance. By taking steps to address these issues, you can improve your overall well-being and regain your energy. In Conclusion In this comprehensive guide, we’ve explored the signs and symptoms of high cortisol levels in women. It’s important to be aware of these indicators as they can provide valuable insights into your overall health. If you experience persistent or severe signs and symptoms in yourself or a loved one, it’s essential to seek medical attention for proper diagnosis and treatment. Early detection and intervention can make a significant difference in managing high cortisol levels and preserving overall health and well-being. Don’t hesitate to take action and prioritize your health and 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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Best Natural Remedies for Period Symptoms
We’ve rounded up the best natural ways to help you when it’s that time of the month. There are several easy and effective ways to get relief for some of the most common period symptoms, including: ● Menstrual cramps ● Bloating ● Lower back ache ● Headache ● Low mood ● Fatigue ● Poor sleep ● Hormonal acne During your period, it’s normal to feel some negative symptoms that leave you feeling uncomfortable and lousy. Even so, you don’t have to just put up with it. Trying some of these simple and natural ideas during your period can get you feeling better in no time. 8 Best Ways to Get Natural Relief for Your Period 1. Drink Water Yep, you’re already doing it. This one is simple, but it’s tried and true! Hydration is important anytime, but keeping yourself hydrated during your period can help with everything from hormonal acne to headaches, fatigue, and even cramping. Without enough water, your menstrual cramping may be worse than it would be otherwise. Drinking water also helps flush out toxins from the body. It’s generally recommended for women to aim for getting 72 ounces of water daily. Along with getting enough water, try to stay away from caffeine and alcohol. Caffeine is a stimulant and is known to increase irritability and feelings of anxiousness. On the other end of the spectrum, alcohol is a depressant that can worsen mood swings, which are common during this time. Also, excessive alcohol consumption can lead to increased dehydration. 2. Try Herbal Tea Herbs that aid digestion can help relieve the gas and bloating that come with your period. Some good herbal teas to try are peppermint and ginger. Peppermint tea is good for muscle relaxation and preventing bloating. Ginger tea has anti-inflammatory properties and is especially helpful for combating nausea. Chamomile tea is another good choice because it can help with a variety of ailments. It can help relieve period cramps, inflammation, muscle spasms, and ease headaches, while also helping you to get a better night’s sleep. 3. Aromatherapy Utilizing essential oils through aromatherapy may provide some comfort. Essential oils like lavender or chamomile are known for their stress reducing properties. Other oils like citrus oils, or ylang-ylang may help uplift your mood, reduce mood swings, and even help with clearer skin. Essential oils also can be applied topically when diluted with a carrier oil. For example, tea tree oil may reduce inflammation and help with hormonal acne. But let’s not forget the added bonus of essential oils: they smell great! 4. Light Movement and Exercise During your period you might not feel up to your usual exercise routine. That’s okay! But you don’t have to stop exercising altogether. Moving your body may actually help you feel better and more energized. For starters, the endorphins released during exercise can give you a happiness boost almost immediately. They’re also effective, natural pain killers that can help with a variety of period pains. One research study found that exercise was the most effective natural treatment in providing relief from period symptom pain. Combining heat therapy and exercise was even better. Consider a gentler exercise, like yoga, during your period. Yoga promotes deeper breathing which can help circulate oxygen in your body and relieve cramping and muscle tension. Walking and jogging are also great options when you’re looking for a lighter form of exercise, but still want the benefits of a workout. 5. Good Nutrition It’s been said before, but it’s worth repeating, food is medicine. Choosing nutrient-dense foods and eating enough fiber can help you feel better when dealing with the common period pains. Eating foods that reduce inflammation will naturally help ease menstrual cramps. These include things like berries, nuts, leafy greens, and avocados. [wc_row] [wc_column size="one-half" position="first"] Eat Plenty of These Foods: Fruits Vegetables Legumes Whole grains Brown rice Oatmeal Lean proteins Yogurt Nuts and seeds Omega-3 rich foods Salmon Flaxseed Walnuts [/wc_column] [wc_column size="one-half" position="last"] Avoid These Foods: Fatty foods Refined grains High-sodium foods Red meat Spicy foods Caffeine Alcohol [/wc_column] [/wc_row] 6. Meditation Mindful meditation may provide relief for many different ailments, period symptom relief among them. Meditation is an effective and easy way to manage stress, improve relaxation, and decrease pain. Using meditation during your period can help reduce the overall stress you experience during this time. Managing your stress can help reduce hormonal acne, improve sleep, lessen low mood, and mood swings. 7. Vitamins and Supplements Certain vitamins and supplements are worth remembering during your period to help reduce symptoms and support overall health. Magnesium Leading up to your period, magnesium levels in your body naturally fall. A magnesium supplement may help reduce cramps and muscle pains, as well as improve energy levels and overall calm. Omega-3 Fatty Acids Getting additional Omega-3s during your period can help ease cramping due to its anti-inflammatory properties. It also may help with mood and bloating. Vitamin B6 This vitamin is especially helpful for mood regulation and decreasing irritability. Vitamin D Lower levels of vitamin D are often found in women during their periods. For this reason, increasing vitamin D can help reduce overall period-related symptoms. The anti-inflammatory properties of vitamin D can help reduce cramping. Probiotics Taking a probiotic can aid in digestion, reduce bloating, gas, diarrhea, and constipation, all of which are common during your period. 8. Heat Therapy Applying heat to the lower abdomen for cramps, and anywhere you feel muscle aches and pain, can be a quick and easy way to experience immediate relief. You can use a heating pad or pack, or soak in a warm bath or shower. You can help the uncomfortable contractions in your uterus, or cramps, relax when you use heat therapy to increase blood flow to the area, and subsequently reduce pain. Relaxing in a warm bath or a hot shower is also a proven way to relax and unwind. You deserve to relax anytime, but should especially treat yourself during your period! Natural Ways to Feel Better During Your Period If you’re experiencing uncomfortable or bothersome period symptoms, you might have to try a few different things before you find what works best for your body and provides the relief you need. The good news is that all the above suggestions are natural and beneficial for your overall health. Give them a try the next time you need period symptom relief! 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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7 Brain Health Reasons for Breaking Up With Alcohol
Have you ever had a relationship with a bad boyfriend or girlfriend that was full of excitement, but proved more destructive than healthy? For certain people, alcohol is like a bad boyfriend or girlfriend. Initially, you may find it very exciting to drink. It makes you feel good (alcohol increases the feel-good neurochemical dopamine). Your troubles and worries fade. You feel more confident, affectionate, and less inhibited. But then you drink more, hoping to keep the good feelings going. You may drink too much and say or do things you later regret. It may get you into trouble. You may feel terrible mentally and physically the following day. Indeed, the momentary good feelings of consuming alcohol come at price. In addition to compromising brain function, alcohol consumption is linked with more than 60 health conditions, including liver problems, unhealthy blood pressure, digestive issues, low mood, and more. There’s a reason the World Health Organization and American Cancer Society recommend not drinking any alcohol at all! On a brighter note, a growing number of people who are uncomfortable with their drinking or just want to feel healthier are breaking up with alcohol…and you can too. Dry January – a month of abstaining from alcohol after the holidays – is already in full swing. And more people are jumping on the bandwagon. Last year, an estimated 15% of U.S. adults participated in Dry January. Of course, you can break up with alcohol at any time, and it can be for longer than a month! Here’s why cutting ties with alcohol may be the best thing you can do for your health. How Does Alcohol Affect the Brain? It’s hard to love your brain and habitually consume alcohol. The negative impacts of regular alcohol consumption on brain function are, excuse the pun, sobering. Alcohol can compromise your decision-making, slow your reactions, impact your memory, shrink your brain volume, stifle neurogenesis, disrupt brain-restorative sleep, and more. If you suffer from a mental health condition, regular drinking can make it even worse over time. Let’s take a closer look at what research shows. 7 Ways Alcohol Can Hurt Your Brain Reduces Brain Blood Flow - Your brain uses 20% of the blood flow in your body. Healthy cerebral blood flow is critical to healthy brain function. Brain SPECT imaging has shown lower overall blood flow to the brain in those who regularly consume alcohol. This can lead to problems with concentration, mental fog, impulsivity, poor decision-making, and more. Shrinks Overall Brain Volume - It isn’t just heavy drinking that harms your brain. Even moderate drinking (1-7 alcoholic beverages a week) is associated with reduced total brain volume in men and women in early middle-age, a 2020 study found. Another study showed that the more you drink, the worse the shrinkage can get. Damages Hippocampus and Prefrontal Cortex - Your hippocampus is an area of the brain that affects learning, memory, and mood. A 30-year study following more than 500 men and women showed that drinking just 1-2 glasses of wine a day is associated with atrophy of this vital brain region. Additionally, a review of animal research suggests that long-term heavy drinking damages the prefrontal cortex (involved in decision-making, impulse control, planning, and follow-through), some of which may reverse with abstinence. Inhibits the Creation of Brain Cells - Animal research has revealed alcohol consumption is associated with a dramatic 58% decline in the formation of new brain cells. Of the new cells that form, the research showed a 63% decline in survival rate. Increases Risk of Memory Loss - In light of all the mentioned impacts to brain function, it isn’t surprising that compared with non-drinkers and light drinkers, moderate to heavy drinkers have a 57% higher risk of memory loss. Increases Risk of Mental Health Problems - While a little alcohol can help calm the nerves, studies indicate it tends to worsen mental health eventually. That’s because consistent heavy drinking alters a number of brain chemicals that play a critical role in overall mental wellness. Alcohol abuse can lead to a myriad of mental health issues including persistent feelings of anxiousness, low mood, emotional trauma, and attention issues. Increases Risk of Brain Injury - Even moderate drinking can impact your reaction time, balance, sound judgement, ability to focus visually, and overall behavior. It’s no wonder drinking alcohol is associated with a greater risk of serious accidents, including risk of head injuries. Benefits of Not Drinking Alcohol Enough of the bad news about alcohol! Here’s the great news: Participants in Dry January enjoyed many health benefits from taking a break from alcohol. A follow-up study from the University of Sussex found significant benefits for brain/mental health. It showed that 93% of participants gained a sense of achievement, 71% reported improved sleep, and 57% noticed better concentration. A full 70% of participants reported improved general health. Participants also reported having more energy, weight loss, improved skin, and even saving money. What’s more, a remarkable 71% discovered they didn’t need to drink to enjoy themselves, and seven months later, participants continued to drink less alcohol – even participants who failed to abstain completely. Tips for Breaking Up with Alcohol Just like you can leave a destructive relationship, you can take a break from alcohol. The following tips are for people who want to drink less and feel their best. If you’re a heavy drinker, consult a medical doctor before making changes to your alcohol consumption. Find a Healthy Substitute Drink. Enjoy soda water with lime or fruity sparkling water. Create a Support Network. Enlist friends and family who want to support you in taking a break from alcohol and who will hold you accountable. Avoid Social Settings Centered Around Drinking Alcohol. Avoid situations with heavy drinking, if possible, or plan to take diligent care of yourself. For instance, you can volunteer to be the designated driver or step outside to call one of your support people. Be Mindful. Write or meditate and be present for what comes up around abstaining from alcohol. Seek professional support if needed. Remember, you don’t need alcohol to be healthy, but you can boost your brain and body health by cutting back or not drinking at all. 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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Hot vs. Cold Showers: Which is Better for Your Health?
Cold showers have been gaining attention lately. It may have you wondering if they’re actually better for you. Should you switch up your shower routine and trade-in the relaxing hot water? Are cold showers better for your health? The truth is that both cold showers and hot showers are beneficial for your health. That’s right, there’s room for the full range of water temperatures in your personal care routines. Let’s dive in and look at the pros and cons of hot vs. cold showers and when you should choose which. The Benefits of Hot Showers Muscle relaxation Improved sleep Soothe sore muscles Open airways Natural cold remedy Open pores Provide a deep clean If it’s the end of a long day, and you’re feeling physical and mental tiredness, a hot shower probably sounds pretty nice. In this case, it’s a great choice! Research suggests that a warm shower or bath 1-2 hours before bed can help you unwind and relax, allowing your body to not only fall asleep faster, but also sleep better. Warm water is known to soothe sore muscles and relieve overall physical tension. Hot showers are a good idea when you’re feeling under the weather with respiratory symptoms. The steam and warm air are a natural remedy that can provide relief if you have a cough or cold. The warm humid air can open your airways, clear out nasal passages and loosen phlegm. Hot showers also can help open your pores and allow for a deep skin cleanse. Warm water can help prevent a pimple breakout and heal blemishes by releasing trapped oils and toxins in the skin. When Hot Showers Might Not Be the Best It’s worth mentioning that hot water tends to dry out your skin more than cold water does. Hot water can make itchy, irritated skin worse. If you’re experiencing dry skin, consider rinsing with cold water instead. The Benefits of Cold Showers Increase circulation Reduce muscle soreness after exercise Increase alertness and improve focus Improves skin and hair health Soothe itchy skin Boost immune system Improve mood Improve mental resilience Release endorphins There’s definitely a reason why cold showers are a popular health boosting tool. Looking at the list above, the potential benefits of standing in cold water for a few minutes each day sound pretty good! Increased circulation and reduced inflammation are two of the most familiar benefits of cold showers. When you exercise, your muscles work hard and can experience inflammation, micro-tears, and soreness. If you shower in cold water after exercising, the cold water hits your skin, constricting the blood vessels and reducing soreness. The numbing power of the cold water also can provide immediate relief. The improved circulation provided by cold showers can positively affect your immune system. Also, cold water can stimulate blood cells that fight off infection. It’s easy to see how bracing cold water can lead to increased alertness and improved focus, making cold showers a great option first thing in the morning. A lesser-known benefit is that cold water can be a balm for dry, itchy skin. A cold shower can tighten and constrict the skin, giving it a healthy glow. Your hair also may benefit from being washed in cold water. Cold water seals in the moisture and closes the hair cuticles, leaving you with smoother, shinier hair. Over time, you’ll likely notice stronger, healthier hair. Do Cold Showers Really Affect Your Mood? When it comes to hot showers or cold showers and combating feelings of stress and low mood, cold is the winner. Cold showers have been shown to have a positive impact on mental health. One study found supporting evidence that twice-daily cold showers reduced feelings of low-mood and improved feelings of well-being. The shock of cold water has a stimulating effect that causes the release of endorphins, which can boost your mood. If you’re looking for comfort, a cold shower probably isn’t the first thing that comes to mind. But, by exposing yourself to the temporary discomfort of the cold water, you can build your mental resilience and tolerance to stress over time. Does It Matter How Long Your Cold Showers Are? This answer might surprise you! Research has shown that benefits are possible with cold shower lengths as little as 30 seconds. If you’re new to cold showers and want to give them a try, consider starting with warm water and adjusting it to colder for just 30 seconds. You can increase your time spent in cold water each day until you work up to 2-3 minutes. How Cold Are We Talking? You might be wondering just how cold does your cold shower need to be? Most people consider 50-60 degrees Fahrenheit a cold shower. When Cold Showers Might Not Be the Best If you’re already feeling sick, it’s best to choose a warm or hot shower over a cold one. Initially, the colder water can be hard on an already stressed immune system. Or, if your body is already feeling cold, a cold shower isn’t going to help you out. The cold water will just make you colder and actually make it harder for you to warm back up. Hot vs. Cold Showers: The Conclusion What benefits are you hoping to achieve from your shower? In the debate of hot vs. cold showers, it turns out that you should choose your water temperature based on your personal needs and goals. Hot showers are best for: relaxation, winding down, fighting illness, opening airways, and opening pores. Cold showers are best for: increased circulation, muscle recovery, increased alertness, soothing skin, improving hair health, and boosting your mood. Your shower doesn’t have to be all cold or all hot either. It may be easiest to start with a hot shower and finish off with a short time under cold water. This will help your body ease into cold water showers. Now you know that your shower water temperature is more than just personal preference. There are many potential health benefits to be gained by adjusting your faucet either hotter or colder. 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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Collagen Amino Acids: How They Can Help Brain Health
Are you searching for a natural and effective way to supercharge your brainpower? Keep reading to learn more about the benefits of amino acids in collagen and how they can help support better brain health! What is Collagen? Collagen is a fibrous protein that provides structure and support to various parts of the body. Our bodies produce collagen naturally by breaking down dietary proteins into smaller components called amino acids. These amino acids then combine to form different types of collagen that serve various purposes in the body. Over 16 types of collagen have been identified in our bodies; however, types I, II, and III are mostly found in connective tissues such as skin and bones. Types IV and V can be found in internal organs like liver or lungs. What Are Amino Acids? Amino acids are organic compounds composed of nitrogen, carbon, hydrogen, and oxygen atoms. There are 20 standard amino acids that make up most human proteins. These amino acids can be broken down into three main categories: essential, non-essential, and conditional. Essential amino acids can’t be produced by the body and must be obtained from external sources like foods or supplements. Non-essential amino acids can be produced by the body, making it less crucial to obtain them from external sources. Conditional amino acids usually aren’t essential but may become so under certain conditions where the body is unable to produce enough of them on its own. How Do the Amino Acids in Collagen Help Support Cognitive Function? Here are some of the top ways the amino acids in collagen can play a significant role in maintaining healthy brain and cognitive function. Promoting Brain Health Collagen is an essential, structural component of the brain. It helps maintain the integrity of the blood-brain barrier, a protective layer that prevents harmful substances from entering the brain. Collagen also provides support for neurons, which are responsible for transmitting signals throughout the brain. Certain amino acids, such as glutamine and glycine, are vital for neurotransmitter synthesis. Neurotransmitters are chemical messengers that allow communication between neurons in the brain. This communication is essential for various functions like memory, cognition, and mood regulation. Protecting Against Oxidative Stress Oxidative stress is caused by an imbalance of free radicals and antioxidants in the body. These free radicals can cause damage to cells, including brain cells. Collagen contains antioxidant properties that can help neutralize these harmful free radicals, protecting the brain from oxidative stress. Amino acids, like cysteine and glutathione, also have potent antioxidant effects and can help reduce oxidative stress in the brain. Improving Mood and Emotional Health Collagen and amino acids are essential for the production of serotonin, a neurotransmitter responsible for regulating mood, sleep, and appetite. They’re also involved in the production of other neurotransmitters like dopamine and GABA, which can play a crucial role in supporting mood and emotions. Supporting Cognitive Decline As we age, our bodies produce less collagen, which may lead to a decline in cognitive function. Collagen supplements may help support cognitive function in older adults by providing essential amino acids needed for healthy brain communication. 5 Key Amino Acids Found in Collagen Collagen is made up of long chains of amino acids that are essential for maintaining the structure and function of different parts of the body. Out of the 20 different amino acids found in collagen, there are a few key players that have been shown to have significant effects on cognitive function. Arginine Arginine is an essential amino acid found in collagen. It’s converted into nitric oxide (NO) which is a key neurotransmitter involved in regulating blood flow and vascular tone. Arginine may help improve cerebral blood flow, leading to better cognitive function. Also, arginine may play a role in improving language skills and verbal memory due to its ability to increase levels of the growth hormone linked to these cognitive functions. Glycine Glycine is one of the most abundant amino acids in collagen, comprising about one-third of its total composition. This non-essential amino acid has been extensively studied for its potential role in improving attention and memory in young and middle-aged adults. Additionally, glycine may help reduce inflammation in the brain. Inflammation may cause neurodegenerative and serious memory issues. Hydroxyproline Hydroxyproline is a unique amino acid found only in collagen. It’s formed when proline undergoes hydroxylation, a process that requires vitamin C as a cofactor. Hydroxyproline is essential for stabilizing and providing strength to the triple helix structure of collagen fibers. While there’s limited research on the direct effects of hydroxyproline on cognitive function, its role in maintaining healthy collagen levels may indirectly support brain health. Collagen has been found to play a crucial role in protecting against degenerative brain conditions. Lysine Lysine is one of the nine essential amino acids required by the body for various physiological functions such as tissue repair, building muscle mass, and regulating hormonal balance. Lysine plays a vital role in the synthesis of collagen by providing structural support to this protein. It also may play a role in improving cognitive function. Proline Proline is another important amino acid found in collagen. It accounts for about 10-15% of collagen’s overall composition and plays a crucial role in maintaining the structure of collagen fibers. This amino acid is involved in the production of glutamate, an important neurotransmitter that helps regulate learning, memory, attention, and other cognitive processes. Collagen Amino Acids Collagen and amino acids play vital roles in supporting various bodily functions, including maintaining a healthy brain and cognitive function. While our bodies naturally produce collagen and some amino acids, it’s essential to obtain a balanced amount of these nutrients from external sources to support optimal brain health. Incorporating foods rich in these key amino acids, such as collagen peptides from bone broth, into your diet can help support not only your skin and joint health but also your brain function. Taking collagen supplements or consuming amino acid supplements also may be beneficial in supporting cognitive function. As always, it’s recommended to consult with your healthcare provider before starting any new supplement regimen. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Vitamin D2 vs. Vitamin D3: Which One Is Right for You?
Are you feeling the winter blues? One nutrient that may help lift your spirits is vitamin D. But wait, isn’t there also something called vitamin D3? Indeed, there are two main forms of vitamin D: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). While they may seem similar, there are key differences between the two forms that affect how they function in our bodies. Let’s dive deeper into these two types of vitamin D. What Is Vitamin D? Vitamin D is a vitamin that’s essential for maintaining overall health and well-being. It plays a crucial role in the body’s ability to absorb calcium, which is necessary for building strong bones and teeth. Vitamin D also is involved in supporting immune function, regulating mood, and promoting healthy cell growth. Vitamin D is a fat-soluble vitamin that plays an important role in keeping our body healthy and functioning properly. It’s also referred to as the “sunshine vitamin” because our skin produces it when exposed to sunlight. Once vitamin D has been absorbed into the bloodstream, it travels to the liver, where it gets converted into a form called 25-hydroxyvitamin D (calcidiol). This form then travels to the kidneys, where it’s further modified into its most active form known as 1,25-dihydroxyvitamin D (calcitriol). It’s this final form that carries out all the important functions of vitamin D in our body. One of the main roles of vitamin D is promoting calcium absorption from our intestines, which helps maintain strong bones and teeth. In fact, without enough calcium intake, consuming more vitamin D doesn’t have any significant benefits for bone health. What Is Vitamin D3? Vitamin D3 (cholecalciferol) is produced by human skin cells when exposed to sunlight. When ultraviolet B radiation is absorbed by the skin, it triggers a reaction in cholesterol molecules that leads to the production of vitamin D3. This process typically occurs within 15-20 minutes of sun exposure on bare skin, making sunlight one of the primary sources of vitamin D3. Once obtained through sunlight or consumed through food or supplements, vitamin D3 undergoes several metabolic steps before becoming an active form that can be used by the body. While both vitamin D2 and D3 have similar functions in the body, research suggests that vitamin D3 may be more effective at increasing blood levels of vitamin D, and may have a longer duration of action, compared to vitamin D2. While both forms of vitamin D are essential for strong bones, teeth, and muscles, they have some key differences… Vitamin D2 vs. Vitamin D3: 6 Key Differences! 1. Sources One of the main differences between vitamin D2 and vitamin D3 is their sources. Vitamin D can be found in many plant sources, mushrooms, and fortified foods. On the other hand, vitamin D3 is primarily obtained through sunlight exposure. It’s produced when UVB rays from the sun are absorbed by the skin cells. Aside from sunlight exposure, small amounts of vitamin D3 can be found in select animal-based foods such as fatty fish (like salmon, tuna, and mackerel), liver, egg yolks, and beef. However, it’s worth noting that these food sources provide only a fraction of the recommended daily intake for vitamin D3. 2. Absorption Another significant difference between these two vitamins is their absorption rate by our body. Studies have shown that vitamin D3 has a higher bioavailability (better absorption into the body) than vitamin D2. 3. Conversion When it comes to converting into its active form in the body, there’s a notable difference between these two vitamins. While vitamin D2 needs to undergo conversion in both the liver and kidneys to become active, vitamin D3 only needs to convert once in the liver. 4. Function Both vitamin D2 and vitamin D3 are essential for maintaining bone health, but they have different functions in our body. Vitamin D2 is commonly used to fortify foods and supplements, while vitamin D3 is used primarily in our bodies to regulate calcium levels and strengthen bones. 5. Dosage The recommended daily intake of vitamin D varies according to leading health sources. The US Institute of Medicine’s daily allowance is 400-800 IU, but other commonly recommended dosages range from 1000-2000 IU. Due to its greater efficacy, it’s recommended to take vitamin D3 rather than D2. 6. Deficiency Deficiency of both vitamins can lead to similar conditions like soft bones in children and brittle bones in adults. However, studies have shown that supplementation with vitamin D3 can help support healthy blood levels of vitamin D more efficiently than vitamin D2. The D3 Difference Vitamin D3 is an essential micronutrient for overall health and well-being. It’s produced by our bodies in response to sunlight exposure and can be found in small amounts in certain foods. It undergoes several metabolic processes before becoming an active form that supports various bodily functions. It’s crucial to meet the recommended daily intake of vitamin D3 through a balanced diet or supplements to maintain optimal health. Be sure to consult with a doctor or other healthcare practitioner before starting any supplement regimen. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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How to Protect Your Peace from Negativity
What Does It Mean to Protect Your Peace? Protecting your peace is all about caring for yourself emotionally, mentally, physically, and spiritually so that you can enjoy greater calm and serenity in your life. You must work on cultivating an inner peace that you can access in times of stress and chaos. Negativity is all around us in our modern world. The demands of life and the presence of technology make it all too easy to encounter negativity on a daily basis. It takes practice and conscious effort to reject negativity and guard personal peace in your life. A Personal Journey Inner peace is a personal journey. The answer to how to have peace won’t be the same for everyone. Contemplate what inner peace looks like for you and consider the following ways to protect your peace. 10 Simple Ways to Protect Your Peace from Negativity 1. Visualize Use your imagination to visualize a protective boundary around yourself. When you come in contact with negativity, let it simply bounce off your boundary and not touch you. This visualization concept can take the form of a bouncy bubble, a protective vest, or any other shape that works for you. Visualization can be a quick way to reject negativity. Your inner peace can be maintained and protected when you choose not to accept everything negative that’s offered to you. 2. Let Go Let go of the past things that aren’t serving you. Holding on to hurt feelings, bad memories, or past mistakes will only dampen your inner peace. Give yourself permission to release these things. Empower yourself by taking responsibility for choosing joy and peace in your current situation. When you hold on to the negative past, you give away your own power. Take back your power and claim your personal peace. 3. Be Present Your life is happening now. It can be easy for worries of the future to fill your mind and body with negative energy and emotion. You may want to try meditation or mindfulness to feel more present. When life gets overwhelming, or fears of the future fill your head, take a deep breath, and come back to the present moment. It can help to narrow your focus and pay attention to just the next minute, next hour, or next day. 4. Set Boundaries Protection and boundaries often go hand in hand. If you want to protect your peace from negativity, it’s helpful to have boundaries in certain areas of your life. Boundaries don’t have to be rigid, and they can evolve as needed. Remember that when your boundaries involve other people, open and honest communication is key. People pleasing won’t likely lead to personal peace. Be honest with yourself when making commitments. Give yourself permission to say “NO” to things that take away from your peace and say “YES” to things that add to your peace. 5. Take Time for Yourself When thinking about the best way to take time for yourself, you might want to start by asking yourself a few key questions: What do you like to do for fun? What activities bring you joy? What do you wish you could do more of? After you answer these questions, find a way to add something joyful for yourself into your day or week. You might find it helpful to schedule a specific time for that activity. Taking time for yourself is a beautiful way to practice self-care, which can boost your mental, emotional, and even physical well-being. 6. Reduce Media Consumption Social media and news media can both be sources that detract from the peace in your life. Consider setting boundaries around media consumption. Taking a break for any length of time from social or news media can refresh you and reduce the negativity in your life. Of course, not all media is negative. Both social media and news media can be positive, uplifting, and encouraging. Pay attention to how the content you consume affects you and makes you feel. You may just be able to find the right sources of media that can improve your peace. 7. See the Good It’s an age-old concept that what you look for, you will find. Choose to see the good, the positive, and the peaceful things in your life. Looking for gratitude is a powerful way to access peace and optimism when you’re feeling down or negative. You might even want to try a gratitude walk. With each step, turn your thoughts to things that you’re grateful for. Use your senses to discover the little things…your walking feet, the beautiful trees, the warmth of the sun, the chirping birds, your beating heart, and so on. Next time you’re caught up in negativity, stop and see the good. 8. Practice Acceptance It can be easy to believe that if only your circumstances were different, inner peace would be more available to you. However, you’ll often face circumstances and situations beyond your control, and how you meet them can affect your state of mind. It may be difficult to accept that there are things that are out of your control. But, when you accept challenges instead of resisting them, you’ll be better able to go with the flow and experience more peace. Peace is always an option that’s available to you. Practicing acceptance can help you improve resilience and move toward peace. 9. Find a Quiet Place Finding a place for seclusion can be a helpful way to escape from distractions and focus inward. Spending time alone with yourself and your thoughts is a way to reset and clear your mind. You might find yourself wanting quiet time when escaping to an ideal, serene location isn’t possible or practical. Tap into your inner calm and quiet by closing your eyes and breathing for whatever length of time you can. Meditation practices don’t require large amounts of time, or specific locations. 10. Volunteer Giving service fills you with feelings of gratitude, and boosts happiness. As you use your time, energy, or resources to serve others you’ll also be filled with a sense of accomplishment. Look outside of yourself to actively make the world a better place. You have the power to be a source of peace and spread joy. Why Protecting Your Peace Matters When the little bits of irritation or negativity enter your day, or when weightier challenges occur, this is when the work for inner peace pays off. Slow down, breathe, and gain perspective to walk through life with more grace and optimism. Protecting your peace isn’t a one-time event that can ever be fully complete. Instead, it’s a daily, life-long practice. It takes time. The more you make a conscious effort to protect your peace from surrounding negativity, the easier it will become to recognize and feel the peace in 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. 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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Vitamin D3 + K2: This Is Why They’re Better Together!
Are you getting enough vitamins and minerals in your diet? Sadly, millions of Americans aren’t. In fact, ongoing population surveys indicate the standard American diet (SAD) is failing to provide many of the nutrients we need. Among the many vitamins most of us aren’t getting enough of daily are vitamins D3 and K2. Vitamin D3 Vitamin D is primarily known for building bones and is needed by nearly every cell in the body to function and thrive. Sometimes referred to as the sunshine vitamin, vitamin D promotes the actions of serotonin, dopamine, and other key brain neurotransmitters. It’s involved in the healthy regulation of thousands of human genes and is crucial for a strong immune system. After it’s made in the skin as vitamin D3 (cholecalciferol), it becomes converted by the liver and kidneys into a hormone (calcitriol) that has receptors in practically all our tissues. D3 is so important to brain function that its receptors are distributed throughout the brain. This powerful hormone helps regulate the heart, circulation, gut, liver, pancreas, immune system, and other organ systems. Healthy vitamin D3 levels also can help balance your mood, support your brain function, and generally improve your well-being. Vitamin D3 is critical for a healthy pregnancy. It also plays a crucial role in the brain’s early development, its ongoing maintenance, and its functions that underlie healthy mood and basic cognition, such as learning and making memories. Although the body produces vitamin D naturally when exposed to sunlight, research suggests that up to 95% of American adults aren’t getting enough, so supplementation is often recommended. Vitamin D3 May Help… [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] strengthen bones* bolster immune function* enhance mood* encourage weight loss* promote oral health* assist with healthy blood flow* regulate blood pressure* support cognitive function* [/wc_box] Vitamin K2 Vitamin K’s positive actions for the brain and body are frequently underestimated. Vitamin K2, as menaquinone-7 (MK-7), is much more active than vitamin K1. K2 activates brain proteins that not only help control calcium’s potential to do damage, but also support brain cell maturation, survival, and electrical conduction. Outside the brain, uncontrolled calcium can form stony deposits in the heart valves, large arteries, and elsewhere in the body. Vitamin K2 proteins help direct calcium away from the brain, heart, and other soft tissues and towards the teeth, bones, and nails that need it. K2 promotes the coagulation processes required for healthy wound healing. Vitamin K2 May Help… [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] build healthy bones* aid the process of blood clotting* protect circulatory and heart health* avert serious memory issues* prevent kidney stone formation and UTIs* fight stress- and mood-related symptoms* [/wc_box] Vitamin D3 + K2: Better Together When combined with vitamin K2, vitamin D3 helps move calcium into your bones (where it’s needed most), which prevents it from forming deposits in your arteries and blood vessels. One randomized controlled trial conducted with postmenopausal women who suffered from weak and brittle bones found that after two years of supplementation with vitamin D3, vitamin K2, or both, the women who received both vitamin D3 and K2 experienced better bone mineral density compared to the other groups that took only vitamin D3 or vitamin K2. Vitamin D3 and K2 both have antioxidant properties. Inadequate amounts of each of these essential vitamins may lead to higher risks of inflammation, memory loss, and neurodegenerative issues. Exciting research has indicated that supplementing with vitamins D3 and K2 may help reduce the mortality rate of viral infections and help prevent long-term health risks. From this and other research, it seems clear that vitamins D3 and K2 can provide greater benefits together than what each nutrient offers individually. That’s why BrainMD is proud to offer our unique combo capsule… Vitamin D3 + K2 Vitamin D3 and vitamin K2 are fat-soluble vitamins that work together to strengthen bones, promote normal blood clotting, and maintain a healthy heart and arteries.* These vitamins can help combat an unhealthy inflammatory response and protect against serious illness and cognitive decline.* Vitamin D3 + K2 was developed for optimized bioavailability and absorption.* Here’s What Others Are Saying About Vitamin D3 + K2: Game Changer “This is a game changer for me. Wow, do I have energy, feel great, and handle stress better. This product has sealed the deal! I sleep better, not tired during the day for no reason, no aches, great skin, and my nails and hair seem to be healthier!” - Ashley M., Verified Buyer Unmatched Quality “Really enjoying this product. My blood levels are enhanced, my cognitive functioning seems better, and I feel a peace of mind knowing I’m taking a supplement backed by rigorous science and unmatched quality. Strongly recommend this to all.” - Scott P., Verified Buyer "This synergistic combination is so powerful, it’s like sunshine in a bottle and can help support your mood, bone health, immune function, and cognition.” - Daniel G. Amen, MD D3 + K2 = 1 Essential Supplement This unique supplement combination can help prevent vitamin deficiency (especially during winter months), fight oxidative stress, promote normal blood clotting, and support a healthy immune system.* These two powerful vitamins also work synergistically to promote strong bones, support cognitive functioning, and maintain a healthy circulatory system.* Try Vitamin D3 + K2 today! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about Vitamin D3 + K2 and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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