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Here Are Some of the Best Probiotic Strains to Help Keep You Regular!
Are you looking to support your gut health and achieve optimal digestion? Get ready to say goodbye to discomfort and hello to a happier gut with targeted probiotic strains! Importance of Bowel Health Bowel health is a crucial aspect of our overall well-being. The bowel, more commonly known as the large intestine, plays an essential role in our digestive system. It absorbs water and nutrients from the food we eat while eliminating waste products from the body. As such, it’s vital to maintain optimal bowel health to ensure the efficient functioning of our digestive system. Our gastrointestinal (GI) tract houses trillions of bacteria, both good and bad. When there’s an imbalance between these two types of bacteria, it can lead to various GI issues such as bloating, diarrhea, constipation, and even more serious conditions. Having good bowel health requires maintaining a proper balance of bacteria in our gut. One way to maintain a healthy level of good bacteria in the GI tract is to take probiotics. What Are Probiotics? Probiotics are live microorganisms that are beneficial for our gut flora and can have a positive impact on bowel health. These friendly bacteria have gained popularity in recent years as a means of supporting gut health and overall well-being. They help maintain a healthy balance by crowding out harmful bacteria and supporting proper digestion. These “good” or “beneficial” bacteria can be found in various foods and supplements and may provide numerous health benefits when consumed regularly. Probiotics work by colonizing the gut with good bacteria and restoring balance to the microbiome. They help support digestion and nutrient absorption while also supporting a healthy immune system. There are many strains of probiotics available on the market, but not all are created equal when it comes to promoting optimal bowel health. Some targeted probiotic strains have been studied for their effectiveness in improving digestive function. What Are Targeted Probiotic Strains? Targeted probiotic strains refer to specific species or subspecies of bacteria that may provide beneficial effects for a particular condition or area of the body. They have unique characteristics and functions that make them effective in addressing specific concerns. When it comes to bowel health, there are several key targeted strains of probiotics that may help support our digestive system… 7 of the Best Targeted Probiotic Strains for GI Health 1. Lactobacillus acidophilus This is one of the most well-known and extensively studied probiotic strains. It’s commonly found in yogurt and other fermented foods, but also is available in supplement form. Lactobacillus acidophilus may aid digestion and improve overall gut health by increasing the production of enzymes essential for nutrient absorption. 2. Bifidobacterium lactis Another widely researched strain, bifidobacterium lactis has been linked with improvements in conditions like constipation and diarrhea due to its anti-inflammatory properties. This strain works by producing lactic acid, which helps fight harmful bacteria while promoting healthy intestinal microflora balance. 3. Streptococcus thermophilus As a key component in the production of yogurt and cheese, streptococcus thermophilus also can be found as a strain in many probiotic supplements. Its ability to produce large amounts of lactic acid makes it an effective probiotic for reducing lactose intolerance symptoms, supporting healthy digestion, and helping to prevent infections. 4. Lactobacillus plantarum This highly adaptable strain is known for its ability to survive harsh conditions of the digestive tract, making it an ideal probiotic for supporting overall gut health. One study has shown that lactobacillus plantarum may be helpful for diarrhea and other digestive issues. 5. Saccharomyces boulardii Unlike other probiotics strains, which are mostly bacteria-based, saccharomyces boulardii is a beneficial yeast that’s been shown to help with antibiotic-associated diarrhea. It also helps restore balance to the gut microbiome by inhibiting the growth of harmful bacteria. 6. Lactobacillus plantarum Known for its ability to survive in harsh environments, lactobacillus plantarum has been found to have a positive impact on gut dysbiosis. It also helps boost the immune system and reduce inflammation in the digestive tract. 7. Lactobacillus rhamnosus This strain is commonly used in probiotic supplements and fermented foods due to its ability to survive stomach acid and bile. Lactobacillus rhamnosus may help alleviate symptoms of diarrhea, gas, bloating, and constipation. Choosing the Right Probiotic Strains When it comes to maintaining optimal bowel health, probiotics can play a crucial role in promoting digestion and relieving digestive issues such as constipation and diarrhea. However, with numerous probiotic strains available on the market, choosing the right one for your specific bowel needs can be overwhelming. Here are a few key factors to consider when selecting probiotic strains to support bowel health. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Identify Your Needs Before delving into the various types of probiotic strains, it’s important to identify your specific bowel needs. Are you struggling with constipation, diarrhea, or just looking to improve your overall gut health? This will guide you in selecting the most appropriate probiotic strains that target your specific concerns. Look for Bowel-healthy Strains Some probiotics have been extensively studied for their positive effects on bowel health. These include lactobacillus acidophilus and bifidobacterium bifidum, which may help reduce uncomfortable gut symptoms. Confirm the Colony Forming Units When choosing a probiotic supplement, pay attention to the colony forming units (CFUs) listed on the label. CFUs indicate how many live bacteria are present in each dose of the product. While there’s no recommended daily intake for CFUs – since everyone’s body is different – it’s generally suggested to choose products with at least 10 billion CFUs per serving. Check for Shelf Stability Shelf stability refers to how well a probiotic supplement retains its potency until its expiration date under specified conditions such as temperature and humidity levels. It’s essential to pick a product with good shelf stability so that the probiotics can reach your gut alive. Consider Combination Products Some probiotic supplements contain a combination of strains that work together to provide better health benefits. For instance, products with both lactobacillus and bifidobacterium strains are believed to have a synergistic effect on overall digestive health. [/wc_box] Targeted Probiotic Strains Choosing the right probiotic strains for your bowel health can be a trial-and-error process. It may take some time for you to see noticeable improvements in your bowel health, so be patient and consistent with taking probiotics regularly for optimal results. Probiotics work best when taken regularly as part of a healthy lifestyle, including a balanced diet rich in fiber, adequate hydration, and reduced stress levels. It’s recommended to consult with a healthcare professional before starting any new supplement regimen. Also, be mindful of any food sensitivities or allergies you may have when choosing probiotics to ensure optimal health benefits. 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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Some of the Best Fermented Foods for Gut Health (Recipes Included!)
The use of fermentation to preserve foods stretches back as far as human history itself. Indeed, evidence of fermented food and beverage preparation dates back to 10,000 B.C.! Preservation through fermentation served the critical purpose of allowing people to have vegetables and other foods throughout the winter, when food sourcing was difficult and fresh produce was scarce. Today, Epicureans value fermentation for the unique flavor it brings to foods and beverages, embellishing them with greater complexity. Combining simple sugars with microorganisms (such as yeast or bacteria), the process of fermentation naturally alters foods by converting carbohydrates to alcohol or acids. The alcohol or acid acts as a preservative while providing a tangy flavor. Through the natural fermentation process, cabbage turns to sauerkraut, dairy becomes yogurt or cheese, and tea becomes kombucha. These fermented foods are rich in beneficial bacteria (probiotics) and important nutrients, which make them great for gut and overall health. Consuming fermented foods can help support a diverse and healthy intestinal microbiome – which isn’t only important for digestive health but also immune health, mental health, keeping inflammation in check, and protecting against neurodegenerative health issues. Here are some delicious, fermented foods and beverages that can help support your gut health and enhance your meals, plus recipes for you to make some of them at home! 5 Surprisingly Delicious Fermented Foods and Beverages These simple and delicious fermented foods and beverages are widely available at most health retailers. 1. Fermented Veggies (Sauerkraut, Kimchi, and Pickles) Sauerkraut, kimchi (both made from cabbage), and traditional pickles (pickled cucumber), preserved via natural lacto-fermentation, are delicious and loaded with probiotics. Sauerkraut and kimchi are lovely condiments, which can be added to rice, soups, stews, sandwiches, eggs, or virtually anything you can think of. Research shows they also have anti-inflammatory properties and are good sources of vitamin C, iron, antioxidants, and fiber. Pickles are another great condiment or snack to be enjoyed anytime. Be sure you don’t get the conventional pasteurized versions of these fermented foods as the heating process destroys all the bacteria – good and bad. Look for labels that say “raw,” “naturally fermented,” “unpasteurized” or “contains live or active cultures.” Consume them by their expiration date and keep them refrigerated since they’re unpasteurized. 2. Yogurt & Kefir Unsweetened yogurt with the label “contains live and active cultures” is loaded with probiotic cultures. It’s delicious with added fruit, and in smoothies, salad dressings and dips, chicken dishes, and even baked goods. Try a low-fat Greek yogurt as it’s usually higher in protein. If you’re vegan, enjoy yogurt made from coconut milk. For a tangier, yogurt-like beverage, try kefir. There are low-fat dairy and vegan, coconut-milk based varieties. Be sure to choose unsweetened and look for “contains live & active cultures” on the label. Kefir is even higher in probiotics than yogurt! 3. Tempeh Textured and nutty-tasting, tempeh is a traditional Indonesian food made from fermented soybeans. It’s a fantastic meat substitute and tastes wonderful in stir-fry recipes. It’s also a great source of protein (more than tofu) and is rich in B vitamins, fiber, iron, manganese, phosphorus, magnesium, and calcium. It’s incredibly versatile. Try layering it in sandwiches, crumbling it up to use in place of grand meat, or searing it like a steak. 4. Kombucha Kombucha tea has been enjoyed traditionally for nearly 2,000 years. It’s made by combining tea, natural sugars, yeast, and bacteria. Usually enjoyed cold, the result is a naturally effervescent, refreshing tea that’s rich in probiotics and B vitamins. Some animal studies have found that kombucha may be beneficial for maintaining healthy blood sugar levels and keeping bad cholesterol in check. 5. Miso A traditional Japanese condiment, miso is a paste made from fermenting soybeans with a domesticated fungal starter, salt, and sometimes a grain such as brown rice or barley. Though well-known here in America for its use in the eponymous soup, it also can be enjoyed in other ways. It’s distinct savory flavor and aroma lends well to stir-fries. It can offer a probiotic boost to smoothies or a savory enhancement to sauces, spreads, rice, roasted veggies, stews, meats, and soups. Miso is both probiotic-rich and nutritious. It contains a decent amount of protein, vitamins, and minerals. Be warned that it’s high in sodium for those who need to watch their salt intake. A little goes a long way! Fermented Food Recipes If you want to experiment with fermentation at home, here are a couple of basic, easy fermented food recipes to get you started. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Vegan Miso Kimchi INGREDIENTS 1 head Napa cabbage (approx. 1 pound), cored and leaves separated 1 cup filtered water 1 small daikon radish (approx. 4 ounces), thinly sliced into rounds 8 scallions, greens chopped, whites set aside sea salt 8 garlic cloves 1 peeled knob of ginger (about 2 inches) ½ cup Korean chili powder 2 tablespoons miso paste (red or white) 1 tablespoon coconut sugar DIRECTIONS Toss cabbage leaves, daikon, and scallion greens in a large bowl with 2 tablespoons of sea salt. Cover and set aside until cabbage is wilted (approximately 1 to 12 hours). The cabbage will generally release about ¼ to ½ cup of liquid. While the cabbage is set aside, in a food processor or blender, combine scallion whites, garlic, ginger, chili powder, miso paste, and coconut sugar in a food processor or blender. Process/blend until a paste is formed (about 30 seconds). Scrape down the sides, if necessary. Add chili paste in with your wilted cabbage, turning the cabbage to coat. Mix in 1 cup of filtered water. Taste and add additional salt, if needed. Pack kimchi into mason jars. Press down firmly and pack tightly. Try using a chopstick to release any large air bubbles trapped in the bottom of the jar. Cover the kimchi with its liquid. Seal the jars tightly. Allow them to sit at a cooler room temperature (68-70° Fahrenheit) for 24 hours and then refrigerate. Give them at least 1 week to ferment before eating. The sour taste of the kimchi increases as it ages. It’s recommended that you consume it within one month. [/wc_box] [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Maple Kombucha Tea Kombucha is basically sweet tea that undergoes fermentation with the addition of a SCOBY (symbiotic culture of bacteria and yeast) and starter tea from a previous batch of kombucha. A SCOBY is also known as a kombucha “mother” or kombucha culture. While you can get a “mother” from perhaps a friend who brews kombucha, your best bet is to buy a SCOBY from a reputable online retailer. You’ll also need a small amount of starter tea. Retailers usually provide some with the SCOBY. If the retailer doesn’t provide enough starter tea, you can buy some plain, unflavored, raw store-bought kombucha. INGREDIENTS 1 kombucha SCOBY and ¼ cup of kombucha starter tea 1 gallon of purified water 1¼ cup of pure maple syrup 5-7 tea bags of black tea (or if you prefer, try green, white, or oolong tea) DIRECTIONS Bring a gallon of water to a boil for 10 minutes to remove all impurities. Remove pot from heat and pour in pure maple syrup so that it blends into the water. Next add your tea bags, allowing them to steep in the sweetened water until mixture cools down to room temperature (or leave them overnight). Remove tea bags and strain out any remnants of herbs. Pour mixture into a one-gallon jar, adding your SCOBY and ¼ cup of starter (or store bought) kombucha tea. Cover the top of the jar with a clean cloth (such as a tea towel or coffee filter) and secure it tightly with a rubber band. (Be careful not to let the liquid touch the cloth as it could attract fruit flies!) Set the kombucha in a room temperature cabinet for 3-4 weeks. After the first week, you should see a new SCOBY (also called the “daughter”) starting to form on top of the brew. That’s a sign of success! After 3-4 weeks, remove both the mother and the daughter and store them in the fridge with a little bit of their own kombucha to use in the future. Chill your kombucha and enjoy. You can use one of the stored kombucha cultures for your next batch, and you can gift your second one to a friend or neighbor! [/wc_box] 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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Here’s How to Get to Know Your Brain In a Whole New Way!
Have you ever been disappointed by an online personality test? Maybe the results placed you in a rigid category that left you feeling discouraged, confused, or even stigmatized. In many cases, online personality tests fail to consider an individual’s health habits and personal history. Others neglect to include an improvement plan. Another problem with online tests is that they typically aren’t backed by science. Ultimately, the biggest problem with most standard personality tests is that they ignore the source of your personality…the brain. With so many poorly-designed tests flooding the internet, we’re proud to present the Brain Health Assessment (BHA). Brain Health Assessment This science-based, Brain Type Test: Is powered by the world’s largest database of functional brain scans. Incorporates extensive research from over 70 clinical studies on brain health. Is based on the combined clinical experience of a team of doctors who have worked with patients from 120 countries. Backed by decades of research, the results of the BHA will give you a personalized report that measures your overall health and includes recommended improvement strategies. Brain Type Test With the help of brain SPECT scans and millions of questionnaires, we’ve discovered 16 unique Brain Types. Brain Types 1-5 are Primary Types, while 6-16 are Combination Types. Which type are you? Take the BHA! Based on your answers in the Brain Type Test, you’ll be given a Brain Fit Score. In your report (sent via email), you’ll receive diet and lifestyle recommendations. Also included is a suggested supplement regimen customized for your specific Brain Type. Brain Fit Score The Brain Fit Score is generated from your responses to the questions in the BHA. The Brain Fit Score ranges from 0-100 and is based on seven categories: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Brain Health Habits Sleep Memory Executive Function Inner Peace Mood Flexible Thinking [/wc_box] Action Plan Based on your Brain Fit Score, your report also includes a comprehensive action plan that focuses on lifestyle interventions, including diet and supplement recommendations customized for your Brain Type. Brain Healthy Nutrition One of the quickest ways to achieve better brain function is learning which foods to choose and which foods to lose. In this section, you’ll receive dietary recommendations for your specific Brain Type. Brain Supporting Supplements The addition of brain directed supplements can help support your physical and mental energy levels, making it easier for you to follow a brain-healthy program every day. This section includes core supplements and targeted supplements for your Brain Type. About The BHA "Our mission is to help people change their brains and change their lives. We’ve seen people go from fatigued, sad, moody, and forgetful to energetic, happier, calmer, brighter, and sharper. One of the unique aspects of our work at Amen Clinics is our sophisticated brain imaging study, SPECT (single photon emission computed tomography). SPECT measures blood flow and activity in the brain and tells us how the brain functions. It allows us to take a detailed look deep inside your brain and provide recommendations based on your brain activity. It’s a phenomenal tool, but many people who want to get scanned don’t have the time or resources to visit one of our clinics for a brain scan. So, based on the world’s largest database of brain scans related to behavior (230,000 and growing), my colleagues and I developed the Brain Health Assessment to help people predict what their brain might look like if they were scanned. It’s the next best thing to getting a scan. This quiz helps you determine your Brain Type. Knowing your Brain Type can help you understand more about how you think, act, and interact with others. More importantly, it can help you learn how to optimize your individual brain to help you feel better and make you more successful in every area of your life – at work, at school, at home, and in relationships. Over 2 million people have already taken the BHA, and versions of the quiz are used by thousands of medical and mental health professionals around the world." In your service, Daniel G. Amen, MD Get Know Your Brain In a Whole New Way! Just as identifying your abilities, interests, and skills can help you become a more well-rounded, successful person, knowing your Brain Type can help you better understand who you are and why you do what you do. These insights can help you know what mental/brain health risks you may face, which can potentially impact your future career and relationships in significant ways. To discover your Brain Type, take the free online test. It only takes about 5 minutes to complete, and your answers are completely confidential. Take the BHA today! Note: The purpose of this quiz is to provide general information regarding Brain Types related to healthy brains. Taking this quiz is not intended to diagnose, cure, treat, or prevent any condition, nor does it create a physician/patient relationship between you and Dr. Amen or the other physicians at Amen Clinics. Please consult a mental health professional if you believe you have a mental health concern. 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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From Dreaming to Achieving: 7 Tips to Help You Be Consistent & Reach Your Goals
When you first set a new goal, working towards it can be exciting and fun. You start with a plan and a focus. But then, the excitement wears off, life happens, and it can be hard to stay focused, and stick with your plan. Consistent effort is one of the biggest obstacles holding you back from reaching your goals. Try implementing the following tips and tricks to help you become more consistent as you pursue your goals. Each strategy is easy and actionable right away! 7 Tips That Really Work to Help You Be Consistent & Reach Your Goals 1. Try the 1, 2, 3 Method When you’re struggling to get started, this method is for you. Tell yourself you’re going to count to three and then you’re going to get up, or get started, no matter what. It’s that simple. Don’t overthink it. Just do it and get going. Try this to gain momentum: “1, 2, 3,” and get out of bed to start the day. “1, 2, 3,” and stop scrolling and start working on your project. “1, 2, 3,” and get dressed for your workout. Once your body is in motion, it will be easier to do what you need to do. 2. Use Reminders Could your inconsistencies simply be because you’re forgetting to do the things that you want to do at your chosen time? The act of writing something down or setting a reminder on your phone not only helps to reinforce the thing you’re trying to remember, but also allows your brain to function better as you’re using cognitive offloading to reduce the strain on your brain. Ways to use reminders: Make a grocery list to remind yourself to pick up what you need for the healthy vegetarian soup you want to make for dinner, or healthy study snacks to help you meet your nutrition goals. Set an alarm to wake on time for your morning routine. Even better, make an alarm that repeats daily and automatically. Use visual reminders in a place where you’ll easily see them. Try doing this with positive affirmations to help with your positive mindset goals. 3. Reward Yourself Receiving a reward for your effort is a tried-and-true way to stay motivated. In fact, most of us probably don’t reward ourselves as much as we should! ¹Research has shown that rewards do actually work. Immediate rewards tend to do better than delayed rewards. However, delayed gratification will build resilience and may feel even more satisfying when you finally get your reward. Rewards can take many different forms from person to person and can vary based on the goals you’re working towards. Take some time to ask yourself a few questions and figure out what would be a good reward for yourself. Your reward could be as simple as a few minutes doing an activity you enjoy, reading a book, consuming some entertainment, having a treat, going on an outing, calling a friend, taking a bath, or anything else that you find enjoyable. Reward yourself when you put in the effort and you’ll continue to make progress. Progress in itself is rewarding too, so you just might find yourself in a productive and rewarding cycle. 4. Build Routines Routines are the foundation of consistent action. They help give structure, set expectations, and perhaps best of all, they reduce decision fatigue. When a helpful habit is part of a routine, you won’t have to decide when, where, or if you actually should do that thing you planned to do to help you reach your goal. Some interesting ²research has shown that routines can make us happier. They add meaning to our life and lead to a greater feeling of fulfillment. This makes sense, because routines can help you feel productive. Routines can be built by stacking habits. Connect tasks together to accomplish one after another. Or, set a specific time that you want to do something regularly. What this might look like in action: When you buy a new piece of clothing, find an old item that you no longer use to throw out or donate. This will help with your decluttering goals. After you get home from work, take a walk. At 8:00 every evening, read a book. At 5:00 on Tuesdays, go to your yoga Experiment with your routines to find what works for you. Often, routines and rhythms will change as you move through seasons of life and develop new goals. 5. Find a Friend, Group, or Community It can be incredibly helpful to have friends who are working on the same or similar goals. They can help to keep you accountable, inspire you, and encourage you to keep going when you encounter opposition. Ways to find like-minded friends: ● Share with others what you’re working on. ● Join a community program or group. ● Check out social media for goal-specific communities. Sharing your goals with others is a great way to get new ideas if you need them, and bond over the fun aspects of what you’re working on. 6. Use the If-Then Strategy Even the best laid plans can go awry. The If-Then strategy helps you to prepare ahead of time for road bumps and obstacles so that you can easily adjust and get back on track. You think about what might come up or go wrong; “If” this happens, “then” I will do this instead. Here are some examples of the If-Then strategy in action: If I get stuck in traffic and it makes me miss my workout class, then I will do an at-home workout video. If I don’t feel like cooking my planned meal, then I will have some options in the freezer ready to pull out. If the weather prevents me from walking outside, then I will do some cozy cardio Take time to think about realistic obstacles that you might encounter when trying to reach your goals. Planning ahead will go a long way in helping you to stay consistent. 7. Don’t Wait for the Perfect Time Spoiler alert: there will likely never be a perfect time. This concept is worth restating; don’t wait for the perfect time to start working on your goals. If you want to accomplish something, just start! Excuses are the nemesis of accomplishment. If you don’t know what you’re doing at first, that’s ok! Look for a class, a book, or online resources to help you get started. You can learn as you go. Sometimes, the best way to learn is by doing. Why It Matters Consistency is the key to successfully reaching your goals. Our seemingly small, daily actions shape our lives. Goals often aren’t met in a single day, they’re accomplished through repeated, consistent effort. If you’re starting a new goal, or have an old one that you want to keep working on, take it a day at a time by not over-thinking it and putting in the work, setting reminders, rewarding your effort, building routines, preparing for challenges, finding friends, and not waiting for the perfect timing. 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. Scientific References: ¹Liu, Y., Yang, Y., Bai, X., Chen, Y., & Mo, L. (2022). Do immediate external rewards really enhance intrinsic motivation? Frontiers in Psychology, 13, 853879. https://doi.org/10.3389/fpsyg.2022.853879 ²Cuddy, A. J. C., Wolf, E. B., Glick, P., Crotty, S., Chong, J., & Norton, M. I. (2018). Prescriptive stereotypes and workplace consequences for East Asians in North America. Personality and Social Psychology Bulletin, 44(5), 601–617. https://doi.org/10.1177/0146167218795133
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Here Are Some of the Best Bone Broth Benefits + Recipe
When actor and entrepreneur Gwyneth Paltrow, on a popular health podcast last year, revealed that she drinks bone broth for lunch, it garnered loads of media attention. Because people were shocked by her lack of calorie consumption, Paltrow later clarified that she was consuming bone broth for its anti-inflammatory effects after being ill (and that she normally eats plenty of food). The media fuss served to put a well-deserved spotlight on the health benefits of bone broth –which, indeed, has been shown to have anti-inflammatory properties, according to research from 2021. Yet, bone broth is valued for multiple health-enhancing benefits. Let’s take a closer look at what they are and, better yet, how you can make this nutritious broth at home! About Bone Broth Bone broth has been consumed traditionally as a comforting health tonic for centuries. In fact, anthropologists have reported that it’s likely our Neanderthal ancestors boiled bones for sustenance too. In recent years, it has become a health trend with the popularity of the Paleo diet. Quite simply, bone broth is a protein- and nutrient-rich broth made from simmering animal bones and connective tissue for 12 hours or more. It can be made from using the bones from nearly any animal including beef, pork, beef, veal, chicken, turkey, lamb, bison, buffalo, venison, or even fish. Bone broth isn’t much different than a homemade stock, but it’s vastly different from a box of shelf-stable stock you get from the market when it comes to nutritional value. The content of the bones is the source of bone broth’s health benefits. The long simmering time along with the addition of an acid component (such as vinegar, tomato paste, or wine) helps to extract the nutrients as well as loosen and dissolve the tough pieces. The bones and cartilage yield protein collagen, which becomes gelatinous when cooked and offers up several key amino acids. Essential fatty acids, vitamins, and minerals (such as calcium, magnesium, zinc, iron, and selenium) from the bones and bone marrow also leach into the broth. In addition to being a treasure trove of nutrition for health enthusiasts, bone broth makes a wonderful base for common culinary creations such as soups, stews, sauces, and gravies! 5 of the Best Bone Broth Benefits The readily absorbed nutrients found in bone broth may help support health in the following ways: 1. Sleep and Brain Function Glycine, a key amino acid found in bone broth, has been associated with improved subjective sleep (fall asleep faster and sleep deeper) and cognitive function in research. Thus, it’s possible that drinking glycine-rich bone broth may offer similar benefits, though you would have to drink several cups to equal the glycine supplement dosage used in the research. 2. Healthy Skin, Bones, and Joints Gelatinous bone broth contains collagen and amino acids, which, when broken down during digestion, supply your body with the main building blocks of collagen: glycine, proline, and hydroxyproline. Bone broth may help to support collagen building in the body, which is needed for healthy connective tissue in your joints, bones, and collagen synthesis in the skin. Yet, the number of amino acids from bone broth doesn’t equal dosage levels used in studies. Additional supplementation may be needed. 3. Digestion The nutrients in bone broth gelatin are easily absorbed in the digestive tract. Additionally, its anti-inflammatory properties can go a long way toward relieving gut health issues and helping to support a healthy gut lining. 4. Immune Support Bone broth is rich in anti-inflammatory amino acids, which can be useful in quelling inflammatory responses in the body. Thus, drinking bone broth may help improve degenerative health issues associated with serious inflammation (i.e., heart health problems, blood sugar issues, joint health problems, and abnormal cell growth). 5. Healthy Weight and Muscle Building Although low in calories, bone broth does satisfy hunger because it’s rich in protein and other nutrients. Protein is also necessary for building muscle. Bone broth is also incredibly hydrating. You can essentially stave off hunger, hydrate, and fortify your body with muscle-building amino acids with a cup of bone broth! Basic Bone Broth Recipe Making bone broth is super simple, but it does require time. Here’s a basic bone broth recipe to get you started. Of course, you can embellish as you wish once you get the hang of it. You may want to consult some other recipes online for inspiration. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] INGREDIENTS 1 gallon of water 2 tbsp apple cider vinegar 2–4 pounds of animal bones of choice Salt and pepper (to taste) DIRECTIONS Place ingredients in a large pot or slow cooker. Bring to a boil. Reduce heat to simmer and cook for 12–24 hours. Keep in mind that the longer it cooks, the more nutritious and tastier it will be! Let broth cool and then strain it into a large container. Discard the solid pieces. NOTES You can use a variety of bones to boost nutritional value. Vinegar is a key ingredient. It helps to pull nutrients out of the bones and into the broth. Feel free to add veggies, herbs, or spices to your broth in the last couple of hours to enhance the taste. Popular additions include onion, celery, carrot, garlic, parsley, and thyme. [/wc_box] 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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Why Your Collagen Depletes With Age & How to Increase Collagen Naturally
Collagen is undoubtedly one of the buzziest anti-aging/beauty supplements on the market today – and for good reason. A critical fibrous protein, collagen serves to provide structure in all the connective tissues in your body, accounting for a full 30% of your body’s total protein composition. Yet, as a normal part of aging, levels of this important structural protein start to decline in early adulthood. And as your collagen levels decline, you can start to see and feel the unwanted effects of aging. But here’s the good news and the reason collagen supplementation is so popular, collagen peptides can help counter the effects of collagen loss. In fact, they've been shown to boost collagen synthesis, improve skin elasticity, as well as help support healthy joint mobility and functionality and bone strength, according to a 2023 review article. Here’s what you need to know about collagen depletion and what you can do to rebuild your body’s levels of this remarkable and indispensable structural protein. About Collagen Collagen is the master building block of your body’s skin, bones, muscles, tendons, ligaments, and other connective tissues. It makes up about 80% of your skin, your body’s largest organ, and works closely with elastin to provide your skin its structure and maintain its shape. Additionally, collagen is the primary structure in your blood vessels, intestinal lining, and organs. Your body produces collagen naturally by breaking down the proteins you consume into smaller components called amino acids. Nearly 60% of collagen is made up of three amino acids: proline, glycine, and hydroxyproline (a derivative of proline). When your collagen levels are abundant, your skin is soft, smooth, and firm. The collagen aids the skin cells in repair and renewal. Your muscles are more flexible, joints are healthy, and movement is free and easy without pain. Collagen Depletion Collagen synthesis and quality remain healthy and robust usually until early adulthood (around your mid-20s). That’s when your body begins to lose collagen faster than it synthesizes it, and the quality of your collagen begins to degrade. Your body then continues to lose about 1 to 1.5 % of its collagen each year. By the time you reach age 80, you will have lost roughly 80% of your body's collagen! Signs of Collagen Loss There’s no way to measure the amount of collagen in your body, but there are noticeable signs of collagen loss such as: collagen loss in face (fine lines, wrinkles, loss of elasticity, dryness, hollowing); collagen loss in skin (wrinkles, sagging skin, brittle hair and nails); joint problems (stiffness, inflammation, pain); gut health issues (leaky gut); bone health issues (bone loss/bone weakness); and more. Factors That Increase Collagen Loss There are influences that may speed up the loss of collagen by degrading collagen fibers and impairing collagen synthesis. Hormonal shifts (menopause), genetics, and ethnicity can impact collagen loss. Lifestyle influences can increase collage loss as well, including: Exposure to UV radiation Regular consumption of refined carbohydrates and refined sugars that spike blood sugar levels Smoking Exposure to pollution/chemicals Alcohol consumption Habitual poor sleep Lack of exercise Nutritional deficiencies Stress 3 Tips for Rebuilding Your Collagen Levels Thankfully, there are a few things you can do to slow collagen degradation and loss, rebuild your collagen levels, and stimulate collagen synthesis. 1. Improve Your Lifestyle Habits Counter the lifestyle habits listed above that can degrade collagen and hinder collagen synthesis: wear sunscreen, reduce sugar intake and drink minimal alcohol, get restful sleep, quit smoking, exercise and practice mindfulness, etc. 2. Consume Collagen-Boosting Foods Consume protein-rich foods such as fish, poultry, lean meat, eggs, low-fat dairy, legumes, and tofu as they all contain the amino acids – glycine, proline, and hydroxyproline – that your body uses to make collagen. Ensure you get zinc and vitamin C in your diet as they're needed in collagen production too. Consume amino acid-rich, collagen foods such as bone broth and gelatin. 3. Supplement With Collagen Peptides Take a quality collagen peptide (also called hydrolyzed collagen) supplement such as Smart Collagen consistently. Collagen peptides are broken down collagen proteins in shorter chains of two or three amino acids, which are more easily absorbed in the GI tract. After absorption, they're reportedly utilized in areas where they’re needed most. Smart Collagen Powder Taking Smart Collagen may help promote glowing skin, healthy bones, better mobility, and improved cognition.* Its porcine formula is rich in Type I Collagen (for bone strength and skin health) and Type III Collagen (for muscles and blood vessels). Smart Collagen is one of the most potent and scientifically advanced collagen supplements currently on the market as it contains up to 30x the level of bioactive dipeptides – proline-hydroxyproline (PO) and hydroxyproline-glycine (OG) – when compared to standard collagen peptide supplements.* PO and OG are also highly bioavailable and effective. Smart Collagen has a neutral taste that doesn't alter the flavor of your favorite foods or beverages. Simply dissolve one packet of Smart Collagen powder in hot water, then blend into your daily smoothie, add to your morning tea or coffee, or mix into a meal. 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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Nourish Your Skin, Joints and Brain with BrainMD’s Smart Collagen Powder
We all want to look and feel young. Unfortunately, many age-defying treatments come with unwanted side effects. That’s why collagen has become so popular in recent years. Consumers looking for skin, bone, joint, and brain benefits have turned to collagen creams, powders, and capsules to help them recapture some of their youthful glow and vitality. But what exactly is collagen and what are its benefits? Let’s take a closer look… Collagen Basics Collagen is a fibrous protein that forms connective tissue and provides structure and support to various parts of the body. It’s produced naturally in the body by breaking down dietary proteins into smaller components called amino acids. These amino acids then combine to form different types of collagen, which serve various purposes in the body. Having an abundance of healthy collagen helps keep our skin elastic, our nails and bones strong, and our joints well lubricated. Collagen makes up roughly 80 percent of our skin and works in tandem with elastin to help skin maintain its structure and shape. Unfortunately, we begin losing a small percentage of our body’s collagen each year starting in our 20s. Lifestyle factors – such as exposure to sun and pollution, smoking and excessive alcohol consumption, and regular intake of sugar and refined carbohydrates – may cause collagen to degrade even faster. What Are Collagen Peptides? Collagen peptides (also known as hydrolyzed collagen) are small proteins derived from animal collagen and are specifically designed for enhanced absorption and bioavailability. They’re the building blocks of the body’s connective tissues, promoting the health of skin, joints, bones, and more. These proteins are broken down into shorter chains of two or three amino acids, which allows them to be easily absorbed in the body’s GI tract. Collagen peptides play a vital role in supporting various bodily functions and help maintain brain health. While our bodies naturally produce collagen and amino acids, it’s essential to obtain some of these nutrients from external sources to help support optimal wellness. Incorporating foods rich in these key amino acids, such as collagen peptides from bone broth, into your diet can help support your skin quality, joint mobility, and cognitive function. Collagen supplementation also may be beneficial in supporting the brain and numerous bodily systems. That’s why BrainMD is excited to offer its new, advanced brain and beauty formula… Smart Collagen Taking Smart Collagen may help promote clear skin, healthy bones, better mobility, and improved cognition.* Rich in collagen types I (for bone strength and skin health) and III (for muscles and blood vessels), Smart Collagen’s groundbreaking porcine formula delivers one of the most potent and scientifically advanced collagen supplements currently on the market.* It contains up to 30x the level of bioactive dipeptides – proline-hydroxyproline (PO) and hydroxyproline-glycine (OG) – compared to standard collagen peptides.* Top Benefits of Smart Collagen Smart Collagen may help: Reduce visible signs of skin aging in as little as 4 weeks* Improve skin tone¹ and texture* Boost cognitive function and memory* Support optimal cardiovascular and gut health* Promote joint health and mobility* Protect against pressure injuries* Regulate healthy blood sugar and insulin levels* Provide quicker recovery time* Maintain healthy bone density and joint tissue* Enhance hair and nail health* Who Can Benefit from Smart Collagen? Elderly and Middle-aged Individuals – Collagen peptide supplementation may play a role in healthy cognition and brain structure. This may help with memory, learning, and language skills in older adults. Men and Women – Adults can enjoy the cognitive-enhancing effects of this product. Also, collagen peptides help provide the body with additional protein, which can be absorbed and used by the muscles. Those Struggling with Memory Loss – A pilot study² showed promise for improved memory and cognition in those who consume 5 g of collagen peptides daily. What’s the Smart Collagen Difference? Smart Collagen is rooted in cutting-edge research and advanced hydrolysis technology. Rich in specific collagen peptides high in PO and OG, this innovative formula is designed to maximize the efficacy and benefits of collagen.* Unlike other types of collagen, collagen foods, and collagen vitamins, Smart Collagen’s specialized peptides are scientifically shown to be more effective in delivering the rejuvenating benefits of collagen to your brain and body.* Smart Collagen By the Numbers 5 years of clinical research 10 “gold standard” randomized, double-blind, placebo-controlled human clinical studies 38 patents worldwide 3,000 parts per million (ppm) of PO and OG – many collagen supplements contain less than 100 ppm* Smart Collagen Ingredient Porcine Collagen Peptides Smart Collagen is sourced from the finest porcine available and contains concentrated levels of two bioactive dipeptides: proline-hydroxyproline (PO) and hydroxyproline-glycine (OG).* Smart Collagen FAQ How much Smart Collagen should I take? For optimal results, take one packet of Smart Collagen daily. We recommend mixing the product in hot water first before adding it to other beverages or foods. This ensures proper dissolution and maximum absorption.* When can I expect to see results? Results vary from person to person. However, clinical research indicates significant differences over placebo at various intervals: within 4 weeks for cognitive function, 12 weeks for cardiovascular function, and 4 weeks for a more even skin tone.* Is this product safe to take during pregnancy? We recommend consulting your physician prior to starting this supplement if pregnant or lactating. Which other supplements would make Smart Collagen work even better? We recommend pairing Smart Collagen with Brain & Memory Power Boost to support your memory and cognitive function, and OMNI Protein plant-based powder for an extra boost of bioavailable protein. Does Smart Collagen contain any allergens? No. It’s free of eggs, dairy, gluten, sugar, and tree nuts. Beauty from Within Collagen offers a wide range of brain and body benefits.* It’s particularly well-known for countering the effects of skin aging and improving joint mobility.* Smart Collagen is designed to seamlessly integrate into your daily routine. Its neutral taste provides all the benefits of collagen without altering the flavor of your favorite foods or beverages. For the best results, simply dissolve one packet of Smart Collagen in hot water, then blend into your daily smoothie, add to your morning coffee, or mix into your meals. Give yourself a rejuvenating brain and beauty boost.* Try Smart Collagen 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 Smart Collagen and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Inoue, N., Sugihara, F., & Wang, X. (2016). Ingestion of bioactive collagen hydrolysates enhance facial skin moisture and elasticity and reduce facial ageing signs in a randomised double-blind placebo-controlled clinical study. Journal of the Science of Food and Agriculture, 96(12), 4077–4081. https://doi.org/10.1002/jsfa.7606 2. Koizumi, S., Inoue, N., Sugihara, F., & Igase, M. (2020). Effects of collagen hydrolysates on human brain structure and cognitive function: A pilot clinical study. Nutrients, 12(1), 50. https://doi.org/10.3390/nu12010050
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Common Myths & Facts About Collagen Powders According to Dr. Nicole Avena
Are you noticing more wrinkles or less elasticity in your skin as you age? Have you ever wondered why joints start to ache more over the years? Could the protein that makes up a staggering 30% of our body hold the secret to reversing these signs of aging? Collagen, the most abundant protein in the human body, plays a fundamental role in maintaining the integrity of our skin, joints, bones, and connective tissues. As we age, however, our body’s natural collagen production declines, resulting in less skin elasticity, more wrinkles, and potential health issues. The good news is, supplementing with collagen peptides, particularly those with concentrated levels of bioactive dipeptides like Smart Collagen’s proline-hydroxyproline (PO) and hydroxyproline-glycine (OG), can help biosynthesize new collagen, promote dermal repair, support cellular rejuvenation, and enhance skin radiance.* But not all collagen is the same. While collagen supplementation has recently gained popularity, many misconceptions cloud its understanding. Today, we’re exploring the truths, busting common myths, and highlighting what sets Smart Collagen apart from other collagen supplements. Here to answer our burning questions about Smart Collagen is BrainMD’s Chief Science Officer, Dr. Nicole Avena. Ready to get started? Let’s dive in… Collagen Uncovered: The Truths Behind the Myths Can our bodies produce enough collagen naturally? While our bodies do produce collagen, the rate significantly decreases as we age, leading to signs of aging and decreased joint mobility. Supplementing with Smart Collagen can help replenish these levels, supporting skin elasticity, joint health, and cognitive function.* Can your body’s own collagen be restored? Yes, contrary to the myth, supplementing with specific collagen peptides has been shown to stimulate the body’s collagen synthesis, effectively aiding in the restoration and rejuvenation of tissues. Are collagen powder and protein powder interchangeable? No, collagen powder and protein powder serve different nutritional purposes. Collagen powder is specifically aimed at enhancing collagen production in the body, whereas protein powders are broader, catering to general protein needs. Collagen also does not have all nine essential amino acids, so collagen is not a complete protein. Is collagen solely a beauty supplement? Absolutely not! Beyond beauty, collagen plays a crucial role in overall health, including joint flexibility, bone density, gut and cardiovascular health, and even cognitive function. Are collagen supplements only for the elderly? Starting collagen supplementation early can proactively combat the natural decline in production, benefiting individuals of all ages. Do collagen supplements need to be in capsule form to be effective? Not necessarily. Collagen peptides in powder form are equally effective, as they’re designed to be absorbed easily, regardless of the delivery method. Is collagen just for women? Collagen’s health benefits are universal, supporting everyone’s skin health, joint flexibility, and overall wellness just as effectively. Do collagen supplements work, considering collagen gets broken down in the digestive tract? Yes, hydrolyzed collagen peptides are designed for optimal absorption, meaning they can effectively support collagen production in the body despite the digestive process. Collagen supplements rich in bioactive dipeptides proline-hydroxyproline and hydroxyproline-glycine, like BrainMD’s Smart Collagen, are the most bioavailable and effective collagen products on the market.* Are all hydrolyzed collagens the same? The quality of hydrolyzed collagen can vary significantly. Supplements like Smart Collagen, with high levels of specific bioactive dipeptides, are formulated for maximum efficacy.* Can taking or drinking collagen reduce wrinkles or increase skin elasticity? Yes, scientific studies have validated that regular intake of collagen peptides can significantly improve skin elasticity and reduce the appearance of wrinkles. Can I get enough collagen from my diet? While certain foods do contain collagen, it’s challenging to consume enough daily to impact your health visibly. Smart Collagen provides a concentrated, easily absorbable form of collagen, ensuring you get the right amounts your body needs for optimal health.* Will taking collagen lead to immediate results? While some may notice improvements in a few weeks, clinical research suggests ingestion of 5g/day of collagen peptides with concentrated levels of PO + OG can help improve brain structure, memory, and language-related cognitive function after just 4 weeks. Significant results, especially in skin appearance and joint health, generally become more apparent after consistent use over a few months. Collagen’s role in our health is undeniably vital. Smart Collagen, with its unique composition of bioactive dipeptides, stands out for its ability to support not only skin radiance but overall bodily health.* Dispelling myths and understanding the facts can empower us to make informed decisions about collagen supplementation, recognizing its place as a valuable ally in our wellness regimen. Unlock the power of Smart Collagen for a vibrant, healthier you.* 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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B Vitamin Benefits: Here Are 8 Great Ways to Energize Your Days!
Do you find yourself reaching for that extra cup of coffee to help you get through the day? You aren’t alone. In today’s fast-paced world, we all could use more energy. Sadly, many turn to unhealthy energy boosters like sugary sodas, caffeinated beverages, or overstimulating energy drinks. If you’re looking for a natural way to transform bouts of low energy into sustained periods of clarity and productivity, say hello to B vitamins! What Are B Vitamins? B vitamins are essential nutrients that play a crucial role in maintaining our energy levels and overall health. They’re a group of water-soluble vitamins that can’t be stored in the body, so it’s important to replenish them through our daily diet. These vital vitamins assist in converting food into energy and support the proper functioning of the nervous system. Here are the eight B vitamins: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] B1 – Thiamine B2 – Riboflavin B3 – Niacin B5 – Pantothenic acid B6 – Pyridoxine B7 – Biotin (or vitamin H) B9 – Folate (not folic acid) B12 – Cobalamin [/wc_box] Though each of these vitamins has unique functions in the body, they all work together to support the production of energy at a cellular level. B Vitamin Benefits The B vitamins act as coenzymes in various metabolic reactions, which means they help enzymes perform their tasks effectively. These reactions are responsible for breaking down carbohydrates, proteins, and fats into smaller molecules that can be used by the body as fuel. Without B vitamins, this process wouldn’t occur as efficiently and could lead to fatigue and decreased energy levels. Another critical function of some B vitamins is their involvement in red blood cell formation. Red blood cells transport oxygen from the lungs to different tissues and organs throughout the body. Without sufficient levels of red blood cells, our bodies may not get enough oxygen, which can result in feelings of tiredness and weakness. Among the B vitamins, vitamin B12 (in particular) helps provide oxygen for the entire body by promoting the generation of red blood cells. Different B vitamins have specific benefits for energy production. For example, thiamine helps in the metabolism of glucose. Riboflavin works to break down fats and amino acids, while pantothenic acid supports adrenal gland function. Many people may not be aware that they’re deficient in specific B vitamins, which can have a significant impact on their energy levels. Here are some common signs of B vitamin deficiency: Top Signs of Vitamin B Deficiency 1. Fatigue and Low Energy One of the main signs of B vitamin deficiency is feeling tired and sluggish throughout the day. Since B vitamins can assist with cellular metabolism, our bodies may not be able to efficiently produce energy when stores of these vitamins are low. 2. Muscle Weakness The lack of certain B vitamins can cause muscle weakness and even cramping. These vitamins can help maintain healthy nerve function and support muscle strength and movement. 3. Mood Changes Low levels of certain B vitamins may lead to irritability, mood issues, or mental fog. These vitamins can help regulate mood by promoting “feel good” neurotransmitters such as serotonin and dopamine. 4. Pale Skin Vitamin B12 deficiency can result in pale skin due to reduced red blood cell production. Since red blood cells carry oxygen throughout our bodies, low levels can lead to fatigue and exhaustion. 5. Tingling Sensations Numbness or tingling sensations in the hands or feet may indicate a deficiency in vitamin B6 or B12. These vitamins help support nerve health, but having low levels of them may cause nerve pain and possible nerve damage. Best Sources of B Vitamins in Foods [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Whole Grains Whole grains like brown rice, oats, and quinoa are excellent sources of B vitamins, particularly thiamine, riboflavin, niacin, and folate. Among its many beneficial actions, thiamine helps convert carbohydrates into energy. Leafy Green Vegetables Dark leafy greens like spinach, kale, and broccoli are rich in vitamin B6 and folate. These Bs are essential for producing red blood cells that carry oxygen throughout the body. Legumes Black beans, kidney beans, and lentils are all excellent sources of fiber and protein. They also contain a significant amount of energizing B vitamins (such as thiamine and folate). Nuts and Seeds Almonds, walnuts, and sunflower seeds contain high levels of vitamin E. They also provide significant amounts of B vitamins, especially thiamine. Eggs Eggs contain all nine essential amino acids and are a superb source of protein. They also have high concentrations of riboflavin and B12, which can help provide clean energy. Lean Meats Chicken, turkey, and lean cuts of beef are excellent sources of niacin and vitamin B6, which help aid in energy production. Wild-caught Fish Salmon, tuna, and mackerel are high in vitamin B12. Additionally, fish are rich in omega-3 fatty acids. Fruits Though not the most abundant source of B vitamins compared to other foods on this list, fruits like apples and bananas contain sufficient amounts of thiamine, which can help support energy levels. [/wc_box] Consuming a variety of these foods can help ensure you have an adequate intake of all eight essential B vitamins. B Vitamin Supplements While supplements can provide an additional source of B vitamins, they’re no substitute for a healthy diet. In addition to B vitamins, whole foods contain a variety of other beneficial nutrients that can’t be replaced by only taking supplements. It’s recommended to obtain your daily dose of B vitamins from nutritious foods like those listed above. However, certain groups of people may struggle to meet their daily requirement of B vitamins solely through dietary sources. For instance, vegetarians and vegans are at higher risk for vitamin B12 deficiency since this nutrient is mainly found in animal products. Additionally, people with absorption issues, or those who’ve had weight loss surgeries, may find it difficult to obtain enough B vitamins from foods alone. For these individuals, incorporating specific supplements based on their unique needs may help ensure they get adequate amounts of all eight essential B vitamins. Age can impact our body’s ability to efficiently absorb certain nutrients too. As we age, our digestive system may not function as effectively as in our younger years due to reduced production of stomach acid or the lack of enzymes needed for nutrient absorption. This can lead to deficiencies in vitamin B12 and other crucial nutrients. In such cases, supplementing with specific forms of vitamin B12 that are easily absorbed by the body can be beneficial. Taking B vitamins, as well as other dietary supplements, should always be done under the guidance of a doctor or healthcare professional. By understanding your individual needs, they can determine which B vitamins you should incorporate into your daily supplement routine to help you maintain overall health and wellness. B Vitamins for Energy B vitamins help promote optimal energy levels in the body, play a crucial role in various metabolic processes, and support overall health and well-being. To maintain consistent energy levels, it’s necessary to get adequate levels of B vitamins daily. Incorporating a diverse range of foods that are rich in these essential nutrients into your diet, or taking a daily multivitamin supplement that contains all eight B vitamins, can help you feel more energized and improve your overall health and well-being. Remember to consult with a healthcare professional before making any major changes to your diet or lifestyle. 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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Guilt-Free Dark Chocolate Fondue Recipe with Brain Boosting Ingredients!
By now, you’ve probably heard that consuming small amounts of dark chocolate can offer health benefits. Multiple studies have shown that chocolate, in its natural form, may increase blood flow to the brain, reduce blood pressure, improve cardiovascular function, and in some instances, even quell stress responses. Unfortunately, most of the chocolate lining the shelves of your local supermarket won’t give you the same kind of health benefits. In fact, most commercial chocolate bars are heavily processed, loaded with artificial chemicals, and filled with unhealthy ingredients like refined sugar, dairy, milk solids, butterfat, and synthetic flavors. So, while unprocessed chocolate, or raw cacao/cocoa, is inherently nutritious, most commercialized varieties are not. Dark Chocolate vs. Milk Chocolate Since many of the health benefits associated with chocolate come from flavanols, the main type of flavonoid found in cocoa, the more chocolate is processed (through things like fermentation, alkalizing, roasting, etc.), the more it loses the qualities that make it healthy in the first place. Considering that dark chocolate is typically less processed and contains a minimum of 35 percent cocoa, it keeps more of its health benefits than milk chocolate, which normally contains less than 10 percent cocoa. The Healthiest Type of Chocolate When it comes to which type of chocolate is the healthiest, dark chocolate reigns supreme. Dark chocolate varieties contain higher amounts of cocoa – usually 60 to 80 percent. Benefits of Dark Chocolate: Loaded with flavonoids and other polyphenols May help improve blood flow to the heart and brain Supports vascular function High in fiber Substantial source of vitamins B1, B2, B3, B6, E, and K Filled with a variety of antioxidants Rich in essential minerals including magnesium, iron, zinc, potassium, and phosphorus Beneficial for circulation in the body A good source of N-acylethanolamines, which can stimulate the brain’s built-in cannabinoid receptors to help neutralize negative thoughts and feelings How to Shop for Healthy Dark Chocolate Looking for a healthy dark chocolate bar? Doctors and nutritionists recommend choosing varieties that contain more than 60 percent cocoa, have a low natural sugar content and short ingredient list with no dairy, refined sugars, unhealthy fats or synthetic flavors. At BrainMD, we recommend Dr. Amen’s Brain In Love Chocolate Bars. Packed with heart-healthy, brain-boosting ingredients and 9 grams of fiber, this ethically sourced, sugar-free treat is great for the entire family. With Valentine’s Day right around the corner, try Brain in Love Chocolate Fondue. It’s the guilt-free way to satisfy your chocolate cravings and sweeten your Valentine’s Day celebrations. Fondue Without the Fuss Typical chocolate fondue recipes are packed with sugary chocolate, whole milk, and unsalted butter. Here’s a simple recipe that’s completely vegan, keto-friendly, refined sugar-free, and requires just three ingredients – unsweetened almond milk, pure vanilla extract, and heart-healthy dark chocolate. Dark Chocolate Fondue Recipe Serves 3-5 people Ingredients: 4 bars of Brain in Love dark chocolate, chopped 1/3 cup unsweetened almond milk 1/4 tsp vanilla extract (optional) Recipe Instructions: Using a cutting board and sharp knife, carefully chop 4 bars of Brain in Love dark chocolate into small pieces. Combine the chopped chocolate pieces, unsweetened almond milk, and vanilla extract in a heavy-bottomed saucepan. Set the pan over low heat and gently stir until melted. Mix regularly to prevent burning. When the chocolate is completely melted and glossy, taste test for texture. If you’d like your fondue thinner, add a few tablespoons of non-dairy milk until you’ve reached your desired consistency. Once desired consistency is reached, transfer into a dry serving bowl or fondue fountain. Serve chocolate fondue warm with your favorite dippers. We suggest fresh fruit (berries, pineapple, banana slices, apple slices, etc.), or raw unsalted nuts for an added crunch. Recipe Notes: Chocolate and water don’t mix! If your melting dish or serving bowl has water on it, it can cause your chocolate to seize and turn grainy. Make sure everything is clean and dry before starting. Enjoy! At BrainMD, we’re dedicated to providing the highest purity nutrients to support your brain health and overall well-being. For more information about our full list of supplements, please visit us at BrainMD.
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What is Leptin Resistance and How Does It Affect My Weight?
Are you tired of struggling with your weight? Feeling frustrated by endless diets that produce marginal results? If you’re looking for ways to increase energy levels and transform your body from within, here’s what you need to know about leptin resistance and how it can sabotage your efforts to be a fitter, healthier you. Leptin Basics A hormone that plays a crucial role in regulating energy balance and body weight, leptin is often referred to as the “satiety hormone” because it signals the brain when the body has had enough food, promoting feelings of fullness after eating. Leptin is produced by fat cells and plays a vital role in regulating fat storage and metabolism. It influences the breakdown of fatty acids for fuel and inhibits fat synthesis, helping to prevent excess fat accumulation in tissues such as the liver and muscles. Also, leptin promotes glucose uptake by the muscles while decreasing glucose production by liver cells, which helps regulate blood sugar levels. The primary function of leptin is to maintain energy homeostasis in the body. This means it works to ensure that energy intake (calories consumed) matches energy expenditure (calories burned) to maintain a stable body weight. When leptin levels are low, it signals the brain that there isn’t enough stored energy in the body, leading to increased appetite and decreased metabolism. On the other hand, high levels of leptin can indicate excess stored energy and may suppress appetite while increasing metabolism. What is Leptin Resistance? Leptin resistance affects millions of people worldwide. It’s a hormonal imbalance that occurs when the body becomes desensitized or resistant to leptin. When there’s an adequate amount of fat stored in the body, leptin levels increase, signaling the brain that you’re full and don’t need more food. This mechanism helps maintain a healthy weight by preventing overeating and promoting energy balance. However, as a person gains weight, their fat cells produce excessive amounts of leptin. Over time, this constant bombardment of leptin signals can cause the brain to become desensitized to these messages. This can result in the brain not receiving accurate information about your body’s energy stores, leading it to believe you’re constantly hungry and always in need of more food. One of the major causes of leptin resistance is excess body fat. The more adipose tissue (fat) we have in our bodies, the higher our levels of circulating leptin are likely to be. Increased levels of leptin can lead to inflammation in muscle tissue and the hypothalamus – the area of the brain known for appetite regulation and metabolism. Aside from excess body fat, there are other factors that can contribute to leptin resistance. These include: a diet high in processed and sugary foods extreme stress lack of quality sleep sedentary lifestyle habits When someone is resistant to leptin, they may experience symptoms like constant hunger, food cravings (especially for high sugar and high fat foods), difficulty losing weight, and low energy levels. This can make it incredibly challenging to maintain a healthy weight and lead to weight gain. In addition to its physical effects, leptin resistance also can have an impact on mental health. Constant cravings and emotional eating can cause feelings of shame or guilt. This can create a negative cycle of unhealthy eating behaviors that can be hard to break. Signs of Leptin Resistance If you’ve been unsuccessful at losing weight, despite following a strict diet and exercise routine, you may be experiencing leptin resistance. This condition can be frustrating and demotivating for those trying to achieve their weight loss goals, but it’s reversible with some lifestyle changes. Here are some signs that you may be leptin resistant: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Persistent Food Cravings Leptin’s main function is to signal the brain when the stomach is full. But when someone is resistant to leptin, their brain doesn’t receive these signals, which can leave them feeling hungry, even after they’ve eaten a full meal. As a result, they may experience strong and persistent cravings for high-calorie foods such as sugary snacks or fatty foods. Inability to Lose Weight Individuals with leptin resistance may find it challenging to lose weight no matter how much they restrict their caloric intake or increase physical activity. This may occur because their body’s metabolism has slowed down due to reduced sensitivity to leptin, making it difficult for them to burn fat efficiently. Weight Gain Around the Waist Leptin resistance can cause an increase in fat storage around the waistline, known as visceral fat. This type of fat is particularly harmful as it surrounds vital organs and increases the risk of developing serious health conditions. High Levels of Triglycerides Individuals with leptin resistance often have high levels of triglycerides, a type of fat found in the blood. Elevated triglyceride levels can contribute to weight gain, especially around the abdomen, and increase the risk of heart issues. Insulin Resistance Leptin resistance is closely associated with insulin resistance, another condition that affects metabolism and can contribute to weight gain. Insulin resistance occurs when the body doesn’t respond well to insulin, which is responsible for regulating blood sugar levels. This can lead to excess glucose being converted into fat and stored in the body. [/wc_box] Fortunately, there are ways to address leptin resistance and improve sensitivity to leptin signals. 7 of the Best Ways to Support Healthy Leptin Levels 1. Improve Your Diet The first step in managing leptin resistance is to adjust your diet. Consuming a high-fat diet or excessive amounts of sugary foods can lead to an increase in leptin levels, which can eventually lead to resistance. In contrast to the standard American diet, focus on whole, nutrient-dense foods such as fruits, vegetables, lean proteins, and healthy fats. These foods can help provide your body with the nutrients it needs while also keeping blood sugar levels stable. 2. Reduce Inflammation Inflammation plays a significant role in causing leptin resistance by interfering with its ability to signal satiety and regulate appetite. To reduce inflammation in the body, include more turmeric, ginger, garlic, and leafy green vegetables into your diet. Also, avoid processed foods and excess alcohol consumption, which may cause inflammation in the body. 3. Get Adequate Sleep Lack of sleep may disrupt hormonal balance (including leptin levels), which can lead to insulin sensitivity and further contribute toward weight gain. Aim for 7-9 hours of sleep each night to support healthy hormone function and keep leptin levels balanced. 4. Exercise Regularly Exercise may help to improve insulin sensitivity, reduce inflammation, and aid in weight loss, all of which play important roles in reversing leptin resistance. Engage in regular physical activity such as walking, jogging, strength training, or any other form of exercise that you enjoy, for at least 30 minutes a day. 5. Manage Stress Excess stress may contribute to leptin resistance as it can alter the way your body responds to hormones. Find ways to manage stress such as practicing mindfulness techniques like meditation, yoga, deep breathing, or engaging in enjoyable activities. 6. Try Intermittent Fasting Studies show that intermittent fasting may help improve insulin sensitivity, reduce inflammation, and regulate leptin levels. Consider incorporating intermittent fasting into your routine by narrowing your eating window to 8-10 hours each day. 7. Consult With Your Doctor If you suspect you have leptin resistance, or are having difficulty losing weight despite making healthy lifestyle changes, consult with your doctor or healthcare professional for proper diagnosis and treatment options. They may recommend medication or supplements to help improve your condition. Manage Leptin Resistance Leptin resistance is a complex hormonal imbalance that can have significant impacts on appetite regulation and metabolism. By understanding the basics of this condition and implementing healthy lifestyle habits, you can work toward improving leptin sensitivity and overall health. Remember that managing leptin resistance takes time and patience. Be consistent with these steps and seek support from a healthcare professional if needed. With dedication and the right strategies, you can overcome leptin resistance and reach your health and weight goals. 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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Here Are Some of the Best Ways to Reduce Hair Loss
Our bodies are always changing as we age. And just like aging can cause impactful changes to our skin, joints, and bones, it impacts our hair too. Unfortunately, one of the major unwanted changes that happens with aging is we lose hair. A healthy head of hair is a sign of youth and vitality, and is often a significant aspect of one’s identity. (There’s a reason the global hair and scalp care market is estimated to be worth more than $80 billion!) As such, hair loss can be very distressing, impacting mental well-being and self-esteem – especially in women, research shows. On a brighter note, a healthy lifestyle and hair/scalp hygiene, early detection, and treatment can all help to promote healthy hair growth and slow hair loss. Here’s what you need to know about hair loss and aging. What Happens to Your Hair As You Age? Typically, our scalps have a lot of hair, estimated to be around 100,000 to 150,000 hairs. Shedding is normal. In fact, we typically lose about 50 to 100 hairs a day as part of the normal hair growth cycle. Your hair goes through an initial growth phase (anagen) that lasts between 3 and 10 years. Then it enters a transitional phase (catagen) that lasts 2 to 3 weeks when growth stops. Finally, it enters a 3- to 4-month resting phase (telogen) when hair is shed from the scalp. Then it repeats. When shedding outpaces growth, the result is hair loss (also called alopecia). Most everyone experiences some hair loss with aging, to varying degrees, as many hair follicles stop producing new hairs over time. One study that followed hair loss in adult men, both with and without signs of balding for a period of 8 to 14 years, observed a natural succession of changes. In general, they observed a shortened duration of hair growth and reduced diameter of hair shafts, as well as a prolonged interval between the shedding of a hair and the emergence of a replacement hair. Thus, the rate of hair growth typically slows with age and hair strands may become smaller and finer and more susceptible to damage, breakage, and loss. When the hair is lost, some follicles don’t regenerate new ones causing thinning and balding. When combined with genetic influences and hormonal changes, aging can cause greater damage to follicles and more pronounced hair loss in both men and women. Lifestyle factors can catch up with us as we age and may cause greater hair loss in some people. We lose hair on our bodies and faces too. Women’s remaining facial hair tends to get coarser, especially on the chin and around the lips. Men tend to grow longer and coarser nose, eyebrow, and ear hair. Types of Age-Related Hair Loss Androgenetic alopecia (AGA), commonly called male-pattern baldness or female-pattern baldness when it affects women, is the most common form of age-related hair loss. AGA results from a genetic predisposition that makes the hair follicles sensitive to male hormones (androgens) found in both men and women, which leads to follicles producing thinner hair and then no hair at all. AGA occurs gradually, in patterns specific to men and women, and affects up to 80% of men and 50% of women during their life, with an increasing prevalence according to age. It can happen any time after puberty. Early signs of male-pattern baldness can typically be noticed by age 30, but they can be earlier in the late teens or early 20s. They include: Hair thinning or loss on the crown of the head Hair thinning or loss near the temples Receding hairline Women tend to keep their hair longer. Visible signs of female-pattern baldness often occur when there are dramatic hormonal fluctuations during menopause. They typically include: Thinning on the top of the head on the part line Diffuse thinning branching out from the part line Balding at the crown Senescent alopecia, also known as late-onset alopecia, typically develops over the age of 50 in men and women. Like with AGA, it involves a decrease in the number of follicles and hair diameter, but it occurs in individuals with no history of family balding. Due to these similarities, it’s sometimes considered a sub-type of AGA. Lifestyle Factors and Age-Related Hair Loss A number of habitual lifestyle activities can cause oxidative stress, degradation of your hair, and eventual hair loss too. Examples include repeated sun exposure, chemical hair treatments, use of heated styling tools, and wearing of hair styles that pull at your hair. Nutritional deficiencies in certain key nutrients and minerals can lead to hair loss over time. Other lifestyle factors such as untreated skin conditions, hormonal imbalances (i.e. thyroid), steroid use, and being overweight can all lead to hair loss as you age. What You Can Do to Reduce Hair Loss Here are tips to promote healthy hair and minimize hair loss as you grow older: Wash your hair less frequently (about twice a week) as over-washing can cause your hair to become dry and brittle. Use quality hair products (recommended by a hair professional) to volumize and condition your hair. Only style your hair on special occasions. Use a quick-dry towel instead of a blow-dryer. Eat a brain healthy diet that includes lean protein, loads of vegetables and fruits (with anti-aging antioxidants), fermented vegetables and fiber (for gut health), healthy fats, and minerals such as biotin, iron, zinc, and more. Don’t smoke. It can damage hair follicles. Keep stress in check with meditation, exercise, and time in nature. Of course, there are medications and treatments available for hair loss. Consult your medical doctor or dermatologist to learn more about treatment options. Beware Unusual Hair Loss While hair loss is a normal part of aging, unusual hair loss isn’t. If you experience sudden hair loss of any kind or receding hair if you’re a woman, it’s important you see a medical doctor as soon as possible. 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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