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Here Are 8 of the Best Omega-3 Rich Foods You Should Be Eating
My first nutrition teacher – the late, great Robert Crayhon – was once asked what single action he would take if he had a magic wand and could instantly change one single thing about the American diet. “That’s simple,” he said. “I’d give every woman of childbearing age omega-3 supplements.” I never forgot that answer. And in the 25 years or so since Crayhon said that, research has continued to pile up proving the wisdom of his answer. Wellness Molecules Omega-3s – once labeled by researchers as the “wellness molecule” – have been studied since the 1970’s when researchers were trying to figure out why the Inuit in Greenland had so little heart disease, despite eating a diet high in fatty fish. (Spoiler alert: it was the omega-3s in the fatty fish!) And ever since then, it seems like omega-3s have been researched for their effect on just about everything listed in the CDC’s list of diseases and conditions. Omega-3s have been shown to have a positive effect on heart disease and stroke and may even – according to the Harvard School of Public Health – play a protective role in cancer. Food manufacturers have done everything they can to capitalize on the public’s relatively newfound awareness of the value of omega-3. Some of those food manufacturers are not, shall we say, terribly burdened by a sense of ethics, which is why you frequently see “now with omega-3!” on the label of all kinds of junk food, many of which have been “enriched” with a microdose of omega-3, not enough to give the slightest health benefit to any human. So, let’s talk about the foods that don’t have to be “enriched” with omega-3s because they’re naturally high in them. These foods, by virtue of their omega-3 content, will be healthy for both heart and brain. (By the way, that’s almost always the case. I wrote the book The 150 Healthiest Foods on Earth and I truthfully can’t think of a single food that’s good for the brain that isn’t also good for the heart, and vice versa!) So where do we get them? What foods do they come in? [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Omega-3 from Animal vs Plant Sources: Is There a Difference? So here’s the politically unfortunate truth: there’s a big difference between omega-3s from plants and omega-3s from animals. Let me explain. There are basically three omega-3 fatty acids we need to be concerned with. The first is ALA, which stands for alpha-linolenic acid. That’s the kind of omega-3 found in all plant foods, at least those that have omega-3. (There are small amounts of DHA and EPA in a very few select algaes, but for all intents and purposes, ALA is the plant-based omega-3, and is very plentiful in flaxseed, flaxseed oil, and chia seeds. ALA is considered one of two “essential” fatty acids because the body can’t make it on its own. It has to come from the diet. One of the reasons ALA is so important is that it’s the parent molecule for the other two omega-3 fatty acids, DHA (docasahexaenoic acid) and EPA (eicosapentaenoic acid), which in my opinion, are the ones that make the most difference to human health. Theoretically, the body can make DHA and EPA out of ALA, which is why ALA is the one considered “essential.” Note the word “theoretically” – more on that in a moment. DHA and EPA are the real workhorses of the omega-3 trio. These two omega-3s get the lion’s share of work in the body, doing their anti-inflammatory magic and helping both heart and brain. (ALA has some anti-inflammatory magic of its own, but DHA and EPA are the Special Forces of the omega-3 army.) Here’s the kicker: as mentioned, the body is theoretically able to convert ALA to its “older brothers”…but it does an absolutely terrible job of actually doing so. Which means if the only omega-3 you’re consuming is ALA from plants, it’s really tough to get the amount of DHA and EPA you need for optimal functioning of brain and heart. We understand the ethical and religious reasons for veganism, but from a science and health perspective, the body really needs DHA and EPA, and if you’re not getting it from food (like fish), you’re going to have to consume a ton of ALA. Less than 10% of that ALA winds up actually being converted to DHA and EPA. While some algaes appear to have good amounts of DHA and EPA, this is a relatively recent discovery. Hopefully we’ll soon find out whether omega-3s from algae can actually raise blood levels of EPA and DHA to optimal levels. EPA and DHA – which arrive fully formed when you eat cold water fish – don’t require any conversion process and therefore arrive in the body ready for action! [/wc_box] Here Are 8 of the Best Foods Rich in Omega-3 Fatty Acids 1. Flaxseeds and Flaxseed Oil Flaxseed oil has the highest omega-3 content of any food at 7269 mg per tablespoon, with flax seeds coming in second right behind it (6479 mg per ounce). That’s a ton of omega-3, far more than you could get from any single capsule supplement. Remember, though, that the omega-3 found in flaxseed (and also in chia seeds, coming up next) is not the same omega-3 as is found in fish oil. Be sure to read the sidebar about plant vs animal-source omega-3s and adjust your intake accordingly. The great thing about flaxseeds is that omega-3 isn’t the only thing they provide. They’re actually an excellent source of fiber and can be sprinkled on virtually anything. Their omega-3 content is an added bonus! 2. Chia Seeds Chia seeds have even more omega-3 content than flax oil and flaxseeds, weighing in at a whopping 5064 mg per ounce. (For comparison, one capsule of a typical flaxseed oil softgel contains 500 mg of that very same omega-3 fat, about 10% of the amount found in the chia seeds and only 6% of the amount found in flax oil.) That’s why I always recommend the actual chia and flax seeds and oils over the capsules if it’s at all possible. If you have to take the capsules, be prepared to take at least four to six to get a decent dosage. 3. Wild Salmon Wild Alaskan salmon is the poster child for animal-based omega-3s. Atlantic salmon has omega-3 also, but there are a lot of problems with farmed salmon and I personally don’t recommend it except if it’s the only salmon available. You’ll get about 1.7 grams of omega-3 (1700 mg) per six-ounce serving and it’s one of the easiest foods for even non-cooks (like me) to make. Three to four minutes on each side on the grill, or rubbed with olive oil, lemon and garlic, and baked in tin foil at 350 degrees for about 6-7 minutes. It’s, as my grandmother used to say, “to die for.” 4. Sardines Sardines are a health food in a can. I first discovered this way of thinking about sardines in Florida. My friend, the great New York celebrity nutritionist and author Oz Garcia and I were in Miami Beach to jointly lead a seminar on nutrition for personal trainers. We were driving around near the hotel looking for something remotely healthy to eat but we were in a food desert. Garcia, who is a Miami native, stopped the car at a local bodega and came out with two cans of sardines and a couple of plastic forks. They were delicious and filling, loaded with protein and omega-3s, low in calories. What’s not to like? They’re also low on the food chain, so they’re relatively unpolluted. Ever since that day in Miami, sardines have been on my top ten list of the healthiest and most convenient foods on the planet. 5. Bluefin Tuna Three ounces of Bluefin tuna contains 1136 mg (over 1 gram) of omega-3s, from EPA and DHA. Tuna is a terrific source of protein (as well as omega-3s), is easy to find, and easy to prepare. You can use canned tuna in salads, sandwiches, and casseroles. Like diamonds, tuna is rated on clarity and color. The deeper the color, and the more translucent the meat, the better the quality. 6. Mackerel Mackerel has long been one of the most underappreciated fish. It’s a sleek, oily fish with a forked tail and it actually contains two different kinds of meat: the red outer meat and the light inner meat. You can get it canned, whole, as mackerel fillets, and as mackerel steaks. Pacific jack mackerel (also called horse mackerel) is often canned, while Atlantic mackerel (also known as Boston mackerel) is often used in sashimi. Mackerel has a rich flavor and has a similar amount of omega-3 as salmon, though in some databases it has even more. 7. Walnuts Walnuts have traditionally been thought of as a “brain food,” perhaps it’s because they actually resemble the human brain (look for yourself). But “walnuts as brain food” isn’t just another myth – there’s real science supporting it. Walnuts contain the highest amount of omega-3 of any nut, and omega-3 is itself as close to “brain food” as we’re likely to find, so there’s a lot of truth to the “walnuts and brain food” thing. (Let’s remember, though, that walnuts contain ALA, the plant-based omega-3. That’s not necessarily bad at all – but there’s a significant difference. See the sidebar on plant vs animal based omega-3 to understand it better). Several studies have demonstrated greater attention, reduction in behavioral problems, and less “ADD-like” behaviors in school kids when they’re given omega-3s. Since it’s hard to get kids to eat fish, let alone carry it to school in their lunchbox, walnuts are a really smart idea for a kid snack. 8. Grass-fed Butter Butter may not be an omega-3 superstar food, but we included it because it’s still a decent (and unexpected) source of omega-3. It also contains an important fatty acid called CLA, which is very hard to get in the diet. But mostly, we included it because it’s a totally misunderstood food that many people wrongly avoid because of misconceptions about “saturated fat.” Saturated fat isn’t even the main fat in butter – monounsaturated fat (the kind found in olive oil) is. And grass-fed butter has 26% more omega-3 than regular butter. You wouldn’t use butter as a main source of either micronutrients or fatty acids, but it’s nice to know that when you use it as a condiment, flavor enhancer, or cooking oil, you’re getting some nice nutritional bonus points. Summing It Up Finally, don’t neglect other unexpected sources of omega-3 that may not be powerhouses like salmon or flax, but nonetheless contribute to your daily intake. A cup of sauteed green peppers, for example, might be the last place you’d look for omega-3. You’d be surprised to learn that one cup of the stuff provides a respectable 886 mg! Remember what health professionals teach us about exercise, because the same holds true for omega-3s: Every little bit counts, and, at the end of the day, it all adds up! [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Salmon, Sunset and Dr. Bill Sears Dr. Bill Sears – also known as “America’s Pediatrician” – is, with his wife Martha, the author of over 28 books on childhood and parenting. He’s also a good friend of mine. One night we were having “Salmon and Sunset,” which is exactly what it sounds like, at his beautiful home in Southern California. At the time, I had a friend who was thinking about having a baby with his vegan wife, who took her veganism very seriously and wouldn’t consider eating any animal-based products for any reason. I was concerned about this so I asked Bill about it. “What do you say to your vegan patients who are pregnant and want to only take plant-based omega-3s like chia seeds and flaxseeds?” I asked him. “Do you worry they won’t be getting enough DHA and EPA since our bodies are so lousy at converting ALA?” “Oh, I don’t worry at all,” he told me. “I just ask them to monitor their blood levels. I tell them take whatever plant-based omega-3 you want just promise me you’ll measure.” Then he smiled his wise smile. “I show them a chart that illustrates where their omega-3 blood levels need to be for the optimal health of the baby, and then I tell them to use the home testing kit and measure regularly.” I asked him if any of his pregnant vegan patients ever reached the optimal levels using only plant-based omega-3s. He smiled again. “Oh, I think there might have been two or three over the last decades.” I asked him what the women did once they saw the results of plant-only omega-3 supplementation, which was that their blood levels of omega-3 were just not getting to optimal levels. “Oh, they immediately switch to fish oil,” he said. [/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 Are Some of the Main Types of Collagen + Their Benefits
Walk into any natural health retailer and you’re sure to find loads of collagen supplements, powders, beverages, bars, tea, and more. Indeed, health-minded consumers, looking for anti-aging benefits, have gone a little crazy for collagen. According to data from SPINS, collagen sales grew in the U.S. by 56% in 2021 to $241 million, and another 28% in 2022 to $309 million. Yet, collagen is still a relatively new supplement to most people and can be confusing. For example, what does it mean when a collagen label says, “marine sourced?” Or when a collagen label says, “grass fed?” Here’s what you need to know about the different types of collagen and their benefits. Here Are the Main Types of Collagen and Their Benefits About Collagen The Greek root of the word collagen is “colla,” which means glue. It’s an apt term as collagen is the most abundant protein in the body and serves as the primary building block of your skin, muscles, bones, tendons, ligaments, and other connective tissues – the stuff that holds your body together. The body synthesizes collagen from certain amino acids and a few other nutrients such as vitamin C, zinc, copper, and manganese. However, as we age, collagen synthesis isn’t as efficient. Our skin begins to wrinkle and sag, and our joints begin to hurt. The promise of consuming collagen in all its various powder, supplement, and concentrated forms is that it will supply the body with the ample collagen it needs, helping to support healthy skin and joints. Some research, but not all (more is needed), has shown real anti-aging skin and joint benefits. Types of Collagen The human body has 28 known types of collagen. Of these types, there are five that are commonly used in supplements and powders usually as collagen peptides (also called hydrolyzed collagen), which are smaller broken down components of collagen that allow for easy absorption. These five types of collagen are generally sourced from the skin, bones, tendons, and ligaments of animals and fish. They include collagen from cows (bovine – hence the supplement label term “grass fed”), fish (marine), chickens and chicken eggshells, and pigs (porcine). Type I Collagen This is the most common type of collagen found in your body and accounts for about 90% of your collagen stores. It’s found right below the surface of the dermis and provides structure to skin, bones, tendons, and ligaments. By far, this is the most popular type of collagen you’ll find in supplements. It’s most commonly derived from bovine and marine sources, but it can come from porcine sources and chicken eggshell membranes as well. Some research indicates that supplementing with type I collagen may help to support healthy skin and slow the signs of aging, and a 2019 review found that “oral collagen supplements also increase skin elasticity, hydration, and dermal collagen density.” It’s also thought to be beneficial to the gut lining. Early research suggests type I collagen supports healthy ligaments, cartilage, and joints. Type II Collagen Type II collagen is found in elastic cartilage in the body, which supports healthy joints. Derived from both marine and chicken sources, there’s some limited research on type II collagen supplementation for knee joint issues, which showed some measure of pain reduction when used with acetaminophen. Other potential benefits may include support for healthy joint inflammation levels, cartilage, and range of motion. Type III Collagen This is the second most common collagen naturally found in your body, particularly in muscles, arteries, and organs. Supplements are derived from bovine and porcine sources. In conjunction with type I, type III is believed to promote the health of your gut, muscles, bloods vessels, and the uterus. Type V Collagen Type V Collagen is naturally found in your eyes, helping to let light pass through the corneas. It plays a role in regulating the formation of collagen fibers of connective tissue. Working with types I and III, it helps to create the framework for organs and tissues in your body. Type V collagen, in supplement form, is derived from chicken eggshell membranes. Researchers are still exploring how the body utilizes supplemental type V collagen. That said, there have been promising indications that type V may benefit eye health, as well as cell membranes and, for pregnant women, tissue found in the placenta. Type X Collagen Type X collagen can be found naturally in joint cartilage and is responsible for bone formation. Many consumers seek out type X collagen, which is derived from chicken and bovine sources, to support recovery from limb damage and broken bones. However, currently there’s no specific evidence that suggests taking supplements with type X collagen supports the direct healing of an injured area. Gelatin Collagen? You might see powdered “gelatin” collagen offered in some stores. Gelatin is a protein product that’s formed when collagen gets degraded using heat such as when you boil animal skin and bones to create bone broth. Although it offers some of the same benefits as collagen, gelatin is most often used for culinary purposes (dessert, broths, soups, and sauces), rather than as a supplement. Give Collagen A Try If you decide to give collagen a try, be sure to read labels to determine what type of collagen is in a particular product. It’s common to see a few types of collagen blended together into one supplement. 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 Are the Best Probiotics for Women's Health?
It appears Americans are getting introspective, but not in the way you may think. We are growing more concerned about our inner balance of microorganisms and the implications that balance has for our health. Indeed, the demand for probiotics – live microorganisms taken in supplement form or consumed in fermented foods to help maintain or restore a healthy balance of microflora in the body – has nearly doubled over the last decade. Many aspects of modern living, including antibiotic and birth control use, the consumption of processed foods, refined sugar, and carbohydrates, and exposure to stress and pesticides, to name a few – can disrupt this balance of microflora in our bodies – particularly in the intestinal tract. A healthy population of beneficial microflora in the gut is essential to good health, as these good bugs create substances that have positive effects in the body and may help to boost the body’s immune response. Probiotics offer a way to help restore microflora balance. It’s no surprise why probiotics (after vitamins and minerals) are the third most popular nutritional supplement! And while we most often hear about probiotics in the context of promoting digestive health, the truth is they offer numerous benefits – especially for women. Why Should Women Take Probiotics? It turns out that there are a lot of compelling reasons women may want to take probiotics. Let’s start by taking a look at some facts about women’s health and their concerns: More women suffer from gastrointestinal health issues than men. Women are more likely to struggle with low mood, feelings of anxiousness, and stress than men. Urinary tract infections (UTIs) are the most common outpatient infections for women, with a lifetime incidence of 50−60% in adult women. Bacterial vaginosis is the most common vaginal condition in women ages 15-44. Up to 75 out of 100 women have a vaginal yeast infection at least once in their life. More women than men die of heart health problems every year – and it’s the number one health issue killing women. Women are more concerned with their skin appearance than men. Women are more dissatisfied being overweight and more worried about weight gain than men. Remarkably, research is indicating that probiotics may help to address every single one of these health issues. 6 Ways Probiotics Help Support Women’s Health 1. Gut Health When your gut microflora are out of whack with too few of the good bugs and too many of the harmful ones, it’s more likely to have inflammation or infection. This can damage the gut wall and create larger gaps between the gut-lining cell, making the gut lining permeable or “leaky.” A leaky gut can stimulate an immune cell response and trigger inflammation in the body, which leads to a number of health problems. Taking probiotics can help restore balance and protect your digestive tract from harmful microflora and improve both gut function and digestion. In terms of healthy gut function, research suggests probiotics can be helpful in easing diarrhea (related to antibiotic use), constipation, and a number of other digestive issues. Specifically, the probiotic strain B. lactis was associated with constipation relief in one study. Additionally, research shows that the probiotic strains B. breve, B. longum, and L. acidophilus are associated with the reduction of some irritated bowel symptoms. The strains B. breve, B. infantis, L. casei, and L. plantarum showed to be helpful with bloating. In general, a multi-strain probiotic that includes strains of Bifidobacterium and Lactobacillus is good for gut health support. 2. Mood Your intestinal tract is lined with millions of neurons, which allows messages to travel back and forth between the brain and the gut. Due to this gut-brain connection, gut health and mood are closely linked. It’s not surprising then to learn an imbalance in gut microflora and inflammation are causally linked to increased anxious feelings and low mood (which are more prevalent among women). Indeed, research shows that more than 84% of individuals with gut health issues suffer from anxious feelings and 27% low mood. Similarly, stress can cause digestive issues too. Studies have shown that probiotics helped to mitigate mood issues similar to conventional prescription medication, although more research is needed. 3. Vaginal and Urinary Tract Health In recent years, researchers have been studying the microbiota involved in maintaining both vaginal and urinary tract health. Studies have revealed that an abundance of different strains of Lactobacillus are associated with fewer microbial infections from bacteria and/or yeast in the vagina. Additionally, the specific Lactobacillus strains, L. rhamnosus GR-1 and L. fermentum B-54 or RC-14 showed to benefit urinary tract health, other research shows. As declining estrogen levels are associated with higher incidences of infection in the urinary tract and vagina, probiotics may be particularly beneficial for postmenopausal women. Although more research is needed to be conclusive about probiotics benefits for the vagina and urinary tract, it appears that a multi-strain probiotic, rich in an array of Lactobacilli, would be a good choice for supporting urogenital health. 4. Skin Benefits Similar to how the gut and brain are connected, gut health is also related to skin health. Imbalances in the gut microbiota and resulting inflammation are associated with skin health issues. Emerging research has demonstrated that oral probiotics may help address certain skin issues, such as acne, eczema, photoaging, wound healing, and psoriasis. Although still in their initial stages, there have been studies on using probiotics topically too, with promising results. Preliminary research found a cream with B. longum lysate helped calm skin sensitivity. 5. Heart Health Probiotics may offer some very important heart health support. Although more research is needed for scientists to fully understand the connection, consuming probiotics is associated with healthier blood pressure. Certain chemicals that the gut bacteria produce appear to promote healthy blood pressure levels. Several of the most promising probiotic strains for healthy blood pressure support include L. bulgaricus, B. breve, B. longum, and S. thermophiles. Additionally, probiotics may help reduce blood cholesterol, preliminary research has found. Healthy microbiota produce acids that counter cholesterol production. L. acidophilus and B. lactis have been the most commonly used strains to help promote healthy cholesterol. More research is needed though to more fully understand how to use probiotics in humans to support healthy cholesterol levels in the body. 6. Weight Management When researchers observed that grossly overweight individuals had less diversity in their gut microbiota, they began exploring if probiotics could help such individuals achieve a healthier weight. While research is still in its infancy, one analysis of human studies on overweight people from 2021 found that the intake of probiotics – especially when combined with increased activity for an average of 12 weeks – showed positive effects on weight loss. Specifically, increasing strains of Lactobacillus and Bifidobacterium via probiotic supplementation was associated with achieving a healthier weight. Probiotics for Women's Health The research makes a strong case for women to ensure they consume plenty of probiotic foods and/or probiotic supplements. Health experts suggest choosing multi-strain probiotics from reputable manufacturers with third-party testing for general health support. Of course, it’s important to talk to your doctor first before taking a nutritional supplement. 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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Change Your Brain Everyday: How Dr. Amen's Book Can Help Improve Your Mental Health
Are you looking for simple daily practices to strengthen your mind, memory, mood, focus, energy, habits, and relationships? We’ve got the book for you! Change Your Brain Every Day In Change Your Brain Every Day, psychiatrist and clinical neuroscientist Daniel Amen, MD, draws on over 40 years of clinical practice overseeing the treatment of tens of thousands of patients to give you the most effective daily habits that can help improve your brain, master your mind, boost your memory, and make you feel happier, healthier, and more connected to those you love. Incorporating Dr. Amen’s recommended habits and practices over the course of a year can help you: Manage your mind to support your happiness, inner peace, and success Develop lifelong strategies for dealing with whatever stresses come your way Create an ongoing sense of meaning and purpose in a way that informs your daily actions Learn the major life lessons Dr. Amen has gleaned from studying hundreds of thousands of brain scans 366 Days to a Better Brain Each day’s reading spotlights a specific subject culled from a broad array of health and wellness topics. The 366 days (including Leap Year) are broken down into several focused sections. Some of the section topics are: Brain Typing Building Brain Skills Relationships and the Brain Practical Neuroscience Nutrition Eliminating Bad Habits The Chemicals of Happiness Each day’s reading comes with a “Today’s Practice” application; a thought, question, or challenge to help you dig deeper and get more from what you’ve read that day. You’ll find daily insight, introspection, and inspiration on every page. Sample Entry [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Day 206 Remember the 18-40-60 Rule Stop caring about what other people think of you, because they are mostly not thinking about you at all. I teach all of my patients the 18-40-60 rule: When you’re 18 you worry about what everyone else is thinking of you; when you’re 40 you don’t care what anyone else is thinking about you; and when you’re 60, you realize no one has been thinking about you at all. People spend their days worrying and thinking about themselves, not you. “With age, you figure out that life is too short to waste time thinking about what other people think about you.” That’s what Grammy Award-winning superstar Christina Aguilera told Health magazine about turning 40. She’s not alone. A 2021 survey of 2,000 older adults found that 72 percent of them felt more content and more comfortable in their own skin when they hit their forties and stopped worrying about what other people think of them. These people may not be aware of it, but they’re prime examples of the most life-changing rule you never learned. This single piece of insight into human nature is so powerful that it can literally change your life by reducing negativity, anxiety, and worry and increasing self-esteem, joy, and overall happiness. It’s a shame it isn’t taught in schools. Think how much happier and less stressed you might have been if you had known this earlier. TODAY’S PRACTICE: When you find yourself worrying about what others think of you, remind yourself that they are thinking about themselves, not you. [/wc_box] A Word from Dr. Amen “Your brain controls everything you do and everything you are. Each day it is changing. Either it is getting better and growing younger, or it is getting worse and growing older due to your daily diet, supplements, thoughts, decisions, and habits. This daily reader is designed to help you be the master of your brain’s destiny and boost your memory, mood, focus, and overall sense of happiness and peace. Learning to love and care for your brain will also decrease your stress, improve your relationships, increase your chances of success in every area of life, help you stave off dementia, and prevent you from becoming a burden to those you love.” What Others Are Saying About Change Your Brain Every Day "Want to think smarter, feel happier, have better focus, and remember more? The neuroscience-backed strategies to make that happen are all within the pages of Dr. Amen’s new book Change Your Brain Every Day.” -Uma Naidoo, MD, Harvard nutritional psychiatrist and international bestselling author of This Is Your Brain on Food. "Change Your Brain Every Day is like getting a daily dose of Dr. Amen to enhance your memory, mood, and mindset.” -Jim Kwik, New York Times bestselling author of Limitless: Upgrade Your Brain, Learn Anything Faster, and Unlock Your Exceptional Life. Change Your Brain…Today! Imagine what you could learn while meeting with a psychiatrist every day for a year. In the pages of Change Your Brain Every Day, you’ll get a year’s worth of life-changing daily wisdom from Dr. Amen, one of the world’s most influential psychiatrists. Practicing the practical principles in Change Your Brain Every Day can help support your brain, manage your thoughts, sharpen your memory, and help you feel happier and healthier. Today is the day to start changing the trajectory of your life, one step at a time. Buy Change Your Brain Every Day today! About the Author Daniel G. Amen, MD, has helped millions of people change their brains and lives. He is the founder of Amen Clinics with 11 locations across the United States, an 18-time national bestselling author, and the creator of online videos about the brain and mental health that have been viewed over 300 million times. He has written and produced 17 national public television specials about the brain that have aired more than 140,000 times across North America. Dr. Amen believes we can end mental illness by creating a revolution in brain health, and he regularly speaks to businesses, organizations, and churches about how to have a better brain and a better life. For more about Dr. Amen’s other books, and our full catalog of brain healthy supplements that can boost focus, energy, and memory, please visit us at BrainMD.
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6 of the Best Tips for Natural Allergy Relief
The first bright, sunny days of spring can feel glorious after the dark, cold days of winter – unless you suffer from seasonal allergies. Watery eyes, sneezing, coughing, chest congestion, a runny or stuffy nose – symptoms of seasonal allergies can make this time of year awful for many people. About 25% of adults suffer from seasonal allergies, and roughly 19% of kids. Skin allergies (eczema) and food allergies are no fun either. Fortunately, for a number of minor allergy symptoms, a natural remedy may be all you need. Here are some top ways to find natural allergy relief! 6 of the Best Tips to Provide Natural Allergy Relief 1. Nasal Rinse Saline nasal irrigation (also called nasal rinsing) is an easy and simple way to wash irritating allergens such as pollen, mold, dirt, dust, or pet dander out of your nasal passageway to help relieve the symptoms of allergic rhinitis (sneezing, itchiness, and a blocked or runny nose). A meta-analysis of 10 studies found that nasal rinsing significantly reduced medicine consumption (more than 60%) while helping to clear congestion more than 30% faster, and thus recommended it as complementary therapy for allergic rhinitis. Using a neti pot or squeeze bottle, you can wash your sinuses with a homemade or store-bought saline/water solution. Be sure to include only sterilized water – either by using distilled water or boiling (and cooling) tap water. 2. Use an Air Filter Indoor air can have a two to five times higher concentration of certain pollutants than outdoor air, according to the Environmental Protection Agency (EPA). Use an air filter in your home and/or office to trap and remove common indoor air particulates known to trigger allergies (such as pollen, dust, mold, dust mites, and cockroach and pet dander). A couple of small studies indicate the efficacy of HEPA filters in removing air particulates. In one study, participants with rhinitis allergy symptoms subjectively reported improvement. 3. Try Acupuncture Acupuncture is known to have immune-stimulating, calming, and anti-inflammatory effects, which can all be beneficial in addressing seasonal allergies. Many studies have revealed promising results using acupuncture to help with seasonal allergy symptoms such as nasal congestion, sneezing, runny nose, coughing, and itchy eyes, nose, and throat – although more conclusive research is needed. One review of 13 studies found acupuncture led to “a significant reduction in nasal symptom scores” concluding that acupuncture could be a safe and valid treatment option for those with rhinitis symptoms. A 2022 review of 30 studies found that acupuncture helped with nasal symptoms (compared to no acupuncture and sham acupuncture, a type of placebo) and had the same effects as certain allergy medications. 4. Use Essential Oils There are several essential oils – peppermint, lavender, sandalwood, frankincense, and eucalyptus – that can be helpful during allergy season. They can be inhaled using a diffuser or, when combined with a carrier oil, topically on affected areas of the skin. Peppermint oil’s anti-inflammatory properties may potentially be helpful in reducing allergic respiratory symptoms as well as nasal congestion, some preliminary research indicates. Lavender oil has calming properties that may help to quell allergic inflammation in the bronchial airways and on the skin. Results from a 2016 study indicate the combination of frankincense and sandalwood might be helpful in calming nasal inflammation. Known for its antimicrobial properties, a little eucalyptus oil added to laundry helps to minimize microbes that can play a role in skin allergies. 5. Take Herbal & Nutritional Supplements Among herbal remedies, stinging nettle (Urtica dioica) is believed by some to be one of the most effective for relieving allergy symptoms such as sneezing, runny nose, and itchy eyes. Limited research has indicated it has anti-inflammatory properties and potential histamine-inhibiting effects. Another herb, butterbur (Petasites hybridus), may help to calm itchy, irritated eyes related to allergies, according to one review study. Additionally, a 2021 Swiss study found butterbur leaf extract effective in calming inflammatory and allergic rhinitis symptoms. Research is uncovering the effects vitamin D has on immune actions involved in the development and course of allergies. Correcting vitamin D deficiency may possibly be helpful in protecting against respiratory, skin, and food allergies. As roughly 42% of adults and more than 50% of children are vitamin D deficient, this is an important supplement to take to bolster immune function and possibly protect against allergies. Gut health is intricately linked with immune health and can play a role in minimizing allergy symptoms. Several studies show probiotic supplementation may be beneficial, especially for children suffering from allergies affecting airways and nasal passages. Consuming foods such as kefir, yogurt, kimchi, and sauerkraut offer another way to get more beneficial bacteria into your system. Other nutritional supplements to try include vitamin C as it acts as a natural antihistamine, which can help calm allergic symptoms; omega-3 fatty acids as they may reduce the production of inflammatory chemicals in the body, which have a role in allergies and can help to calm allergic skin reactions; and quercetin, an antioxidant (found in foods such as apples, berries, and red grapes) as it’s also a natural antihistamine and may be helpful in skin, nose, and airway allergies. 6. Sleep, Diet, and Exercise Although not remedies, your lifestyle affects allergies too. Lack of sleep can weaken your immune system and increase inflammation in the body – as can a diet of unhealthy fats, high sugar, and refined carbohydrates, as well as excessive alcohol consumption. Maintaining a healthy immune system and keeping inflammation levels in the body in a normal range are important to minimizing allergies. Exercise has been shown to decrease allergic reactions – although it isn’t entirely clear why. Some natural health experts suggest it has to do with blood flow. Exercise boosts blood flow, which may help to flush allergens more quickly out of the body and reduce inflammation caused by them. But don’t exercise outdoors when pollen counts are high! Consult Your Doctor Remember, it’s always a good idea to discuss natural allergy remedies with your doctor first as they do come with minor risks for certain people. 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 Satiety: Top 9 Most Filling Foods to Curb Your Hunger
If you’re old enough to remember the iconic potato chip commercial from the 1960’s with the tag line, “Betcha can’t eat just one!” you’re old enough to remember that the advertiser never lost that bet. Not once. That’s because potato chips are manufactured by food scientists for the main purpose of creating cravings for…well, more chips! And that’s easy to do because potato chips, gram for gram, are one of the least nutritionally dense foods on Earth, which, as we’ll see, is one of the signatures of craving-based foods. It all has to do with satiety. What is Satiety? The question, “What is satiety?” is relatively easy to answer: it’s the feeling of being full or satisfied. But when it comes to producing that subjective feeling of satisfaction, foods are far from equal, something the manufacturers of highly processed foods like chips are all too aware of. Their business plan is not to make you satisfied with just a few bites. Understanding satiety can help you get a handle on both your weight and your metabolic health. Think about it: steak and broccoli fill you up – they’re very satiating, very nutritious, and you’re unlikely to binge on them. Cheerios, on the other hand, aren’t satiating. That’s why it’s so easy to mindlessly scarf down six bowls of cereal while you’re watching re-runs of Friends. We know this not only from personal experience, but because it’s been empirically demonstrated. Scientists at the University of Sydney developed something called the Satiety Index to quantify the effect of food on the subjective feeling of fullness. They fed 240 calorie portions of 38 different foods to groups of subjects, asking them to rate their satiety every 15 minutes for 2 hours. After the 2 hours, the subjects were given access to as much free food as they wanted, from a whole buffet of food and drink options, and the experimenters carefully noted what they ate. Not surprisingly, the amount of food the subjects scarfed down after the initial 120-minute study period correlated negatively with the satiety score of their assigned food. In other words, if a subject had been given a food with a really low satiety index, they would eat much more food than those who had been given a highly satiating food. Of the 38 foods tested, the lowest Satiety Index score (37) was produced by – no surprise – the croissant. Boiled potatoes scored the highest for satiety (323). Macronutrients: The Big Three Another variable that can impact your sense of fullness is macronutrients. Macronutrients are the big three classes of calorie-containing foods: protein, fat, and carbohydrates. The most satiating of the macronutrients is protein. That’s why weight loss coaches like myself will often advise folks to start every meal with protein. You get fuller faster and are less likely to overeat. Nutrient-Dense vs Energy-Dense Density has to do with how much of something you can pack into a given amount of space. Remember the old expression “muscle weighs more than fat”? It actually isn’t true. A pound of muscle weighs exactly the same as a pound of fat, just as a pound of feathers weighs the same as a pound of bricks. The difference between the two substances isn’t weight, its density. Pound for pound, bricks take up much less space than feathers. When a food is considered nutrient-dense, it has a ton of nutrients but not that many calories. Each calorie it contains is densely packed with good stuff. Energy density, on the other hand, means a food is jam-packed with calories but is pretty light on everything else. Swiss chard is an example of a nutrient-dense food – very few calories and a ton of vitamins. A chocolate donut is a great example of an energy-dense food – dense with calories but nutritionally empty. Filling Foods The most satiating foods can be described as high in nutrition, high in protein, high in volume, and low in calories, while the most “fattening” foods are the opposite – high in calories and low in everything else. Satiety has long been thought to be a key reason why low carb diets perform so well in weight-loss studies comparing different diets, even when calories are kept constant. That’s because low-carb foods are much harder to overeat. 9 Most Filling Foods to Curb Hunger & Promote Satiety The following nine foods all score high on the Satiety Index and help to curb hunger. Also, all nine of them are nutritious enough to be listed in my book, The 150 Healthiest Foods on Earth. Protein 1. Beef 2. Chicken 3. Fish 4. Eggs Beef, chicken, fish, and eggs are all superb sources of protein, and score high on both the PDCAA and the DIASS scales, widely used measures of protein quality that look at amino acid composition and digestibility. Starches/Cereals 5. Boiled Potatoes 6. Oatmeal Potatoes came into disfavor when low-carb foods became really popular, but they’re actually not a “bad” food. Boiled potatoes placed first among 38 foods tested for satiety by researchers at the University of Sydney. One study found that people who ate a meat and vegetables meal with potatoes as a starch felt much more satisfied (and much less hungry) than those who ate the same meal with either pasta or rice. And here’s a bonus for you: put your cooked potatoes (boiled or baked) in the refrigerator overnight and the next day you’ve got a great source of resistant starch, a third type of fiber proving extremely beneficial to humans. Fruit 7. Apples “An apple a day keeps the doctor away” goes under the heading of “stuff my grandmother was right about.” Apples contain vitamins, minerals, phytochemicals, pectin (fiber), and a lot of water, making them a high volume, nutrient-dense, low-calorie food. No wonder they’re satiating! Beans and Legumes 8. Baked Beans While food manufacturers have been marketing grains as a good source of fiber for decades, bread is a fiber lightweight compared to beans. Beans are one of the highest fiber foods you can eat, ranging from about 6-8 grams per half cup (bread typically has only 1-3 grams per slice). Beans are also extremely high in antioxidants and are the perfect example of a “slow carb” – baked beans, for example, have a glycemic load of only 7! Vegetables 9. Broccoli Broccoli – along with Brussels sprouts, cauliflower, cabbage, and a few others – is a member of the brassica family of vegetable royalty. Among its many benefits, broccoli is loaded with nutrients, low in calories, impossible to overeat, and is very filling. It’s also a great source of sulforaphane, an incredibly important plant chemical which, according to the MD Anderson Cancer Center at the University of Texas, helps neutralize toxins, calms inflammation and may even help block the growth of some cancers! The above foods are hard to overeat and are pretty much binge-proof. They also provide a lot of nutrition for a relatively small number of calories. You’ll be doing your health and your metabolism a big favor by putting them on heavy rotation in your diet. You Don’t Always Need to Be Satiated Satiety doesn’t always need to be the goal of eating. While feeling full can be a pleasant feeling, it doesn’t take much to tip that good feeling into “stuffed” territory, which can be decidedly unpleasant. The fact is, a little bit of hunger might actually be good for us. In Okinawa – one of the five Blue Zones where healthy centenarians abound – they have a saying that expresses their attitude about eating: Hari Hatchi Bu. It means: “Push away from the table when you’re 80% full.” We’d all do well to pay attention to this time-honored saying! 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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8 Effective Natural Remedies for Inflammation & Improve Your Health
What is Inflammation in the Body? Inflammation is a natural response of the body to injury or infection. It’s a complex biological process that involves the immune system, blood vessels, and various signaling molecules. While inflammation is a necessary and normal response of the body, extreme inflammation can lead to several health problems. Common Symptoms of Inflammation The symptoms of inflammation can vary depending on the affected area of the body. Some common symptoms of inflammation include: Redness: Inflammation can cause the affected area to become red due to increased blood flow to the area. Swelling: Inflammation can cause swelling in the affected area due to increased fluid accumulation. Pain: Inflammation can cause pain in the affected area due to the release of inflammatory mediators that can irritate nerves. Heat: Inflammation can cause the affected area to feel warm due to increased blood flow. Loss of function: Inflammation can cause loss of function in the affected area due to pain and swelling. Fatigue: Serious inflammation can cause fatigue and lethargy due to the body’s constant activation of the immune system. Fever: Inflammation can cause fever due to the release of cytokines that can trigger the body’s temperature-regulating mechanisms. Joint stiffness: Inflammation can cause joint stiffness, particularly in arthritis. It’s important to note that these symptoms can be present in other conditions as well, so be sure to consult with a healthcare professional for a proper diagnosis. Additionally, long-term inflammation can lead to several health problems involving the heart and other bodily systems. Therefore, it’s important to take steps to reduce inflammation and maintain overall health. 8 Natural Remedies to Help Reduce Inflammation Inflammation is a natural response of our body to injury, infection, or other harmful stimuli. While there are medications available to help manage the effects of inflammation, natural remedies also can be effective in reducing inflammation without causing any side effects. Here are eight natural remedies for inflammation… 1. Turmeric: Turmeric contains a compound called curcumin, which has strong anti-inflammatory properties. It’s used in traditional medicine to treat inflammation-related conditions such as arthritis, asthma, and allergies. You can add turmeric to your food or take it as a supplement. 2. Ginger: Ginger is another natural remedy that has anti-inflammatory properties. It’s particularly effective in reducing inflammation in the digestive system. You can add ginger to your food or drink ginger tea. Try this quick and healthy turmeric ginger drink recipe that’s a great way to start your day! [wc_box color="secondary" text_align="left" margin_top="" margin_bottom="" class=""] Healthy Turmeric Ginger Drink Recipe Ingredients: 2 cups water 1 tsp grated fresh ginger 1 tsp grated fresh turmeric 1 tbsp honey Juice of 1/2 lemon Pinch of black pepper (optional) Instructions: In a small saucepan, bring 2 cups of water to a boil. Add the grated ginger and turmeric to the boiling water and reduce heat to a simmer. Let the ginger and turmeric simmer in the water for 10-15 minutes. Remove the pan from heat and strain the liquid into a mug. Add honey and lemon juice to the mug and stir until well combined. Optional: Add a pinch of black pepper, which can enhance the absorption of turmeric’s active compound, curcumin. Enjoy your warm and soothing turmeric ginger drink! [/wc_box] Not only is this drink delicious, it’s also full of anti-inflammatory properties thanks to the ginger and turmeric. It’s a great way to start your day or to have as a mid-day pick-me-up. 3. Omega-3 Fatty Acids: Omega-3 fatty acids are found in fatty fish such as salmon, mackerel, and sardines. They’ve been shown to reduce inflammation in the body. You can also take omega-3 supplements. 4. Green Tea: Green tea contains compounds called catechins, which have anti-inflammatory properties. Drinking green tea regularly can help reduce inflammation and improve overall health. 5. Garlic: Garlic is a natural remedy that’s been used for centuries to treat various health problems. It contains a compound called allicin, which has anti-inflammatory properties. You can add garlic to your food or take it as a supplement. 6. Exercise: Regular exercise can also help reduce inflammation in the body. Exercise helps improve circulation, which can reduce inflammation. It also helps reduce stress, which can contribute to inflammation. 7. Sleep: Getting enough sleep is also important in reducing inflammation. Lack of sleep can increase inflammation in the body. Aim to get at least 7-9 hours of sleep every night. 8. Stress Reduction: Stress is a major contributor to inflammation. Finding ways to reduce stress such as meditation, yoga, or deep breathing exercises can help reduce inflammation. In conclusion, natural remedies can be effective in reducing inflammation without causing any side effects. Incorporating these natural remedies into your lifestyle can help reduce inflammation and improve overall health. However, it’s important to consult with a healthcare professional before starting any new supplements or making significant changes to your diet or exercise routine. 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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The 6 Best Vitamins for Better Bone Health
Are you tired of feeling like your bones are fragile and weak? Do you wish that you could maintain optimal bone health throughout your lifetime? No matter your gender or age, there are things you can do to strengthen your bones and improve overall bone health. A great place to start is with essential vitamins. What Makes Vitamins Essential? Vitamins and minerals are essential for our survival. Essential vitamins and minerals are the nuts and bolts of human biochemistry – they’re indispensable to the structure and functioning of the enzymes that generate and use the life energy that keeps us alive, alert, and mentally and physically competent. But to unlock this energy, we need essential nutrients to power our enzyme systems. These nutrients should be coming from our foods, but, in many cases, the modern diet is failing to provide them. The 13 essential vitamins are: vitamins A, C, D, E, K, and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, B6, B12, and folate). Benefits of Taking Essential Vitamins Many vitamins and minerals are considered essential nutrients. When acting together, they can perform many actions to support the brain and body. These include: repairing cell damage converting food into energy assisting with wound healing supporting the immune system strengthening bones Since it’s so important to get essential nutrients for bone health, here are some of the top vitamins and minerals you need to help keep your bones strong lifelong… 6 Essential Vitamins & Minerals for Better Bone Health Calcium Calcium is one of the most abundant minerals in the body. It makes up the structure of teeth and bones. Calcium supports the function of nerves and muscles and helps facilitate bodily movement. It’s needed only in small amounts in the brain, heart, and other soft organs, and is relatively abundant in the diet. High intakes of calcium can pose a safety risk. Calcium supplements should always include magnesium, which helps counterbalance any negative effects from calcium, such as preventing calcium deposits from forming in your arteries and blood vessels. Calcium-rich foods include dairy products, winter squash, edamame, beans, and nuts. Vitamin D Vitamin D is best known for building bones. It’s vital for the proper absorption of calcium, which is necessary for bones to remain strong and healthy. Vitamin D also helps protect against bones becoming weak and brittle. The biologically active form of vitamin D is vitamin D3 (cholecalciferol). It’s a fat-soluble vitamin needed by most cells in the body to function and thrive. It supports the immune system, aids in calcium absorption, helps balance mood, and promotes optimal health. Although the body produces vitamin D naturally when exposed to sunlight, research suggests that as many as 95% of American adults aren’t getting enough, so supplementation is often recommended. When it comes to foods, vitamin D is found in beef liver, sardines, fatty fish, and egg yolks. Vitamin K2 Vitamin K2 is an essential vitamin for bone health. It helps the body absorb calcium and phosphorus, two minerals that are essential for strong bones. Vitamin K2 is needed for bone formation and helps keep calcium in the bones where it belongs. Without enough vitamin K2, calcium can build up in the arteries and cause heart issues. Vitamin 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. Vitamin K2 proteins help direct calcium away from the brain, heart, blood vessels, and other soft tissues and towards the bone, teeth and nails that need it. Also, K2 promotes the coagulation mechanisms needed for healthy wound healing. K2 can be found in fermented foods like natto, cheese, yogurt, dark leafy greens, and chicken. Vitamin C Vitamin C is one of the most important vitamins for strong bones. It helps the body absorb calcium, which is essential for healthy bones. Vitamin C also helps protect bones from damage and keeps them strong. Vitamin C is important for collagen production and wound healing. It also helps the body absorb iron, which is essential for healthy blood cells. Low levels of vitamin C in the body can lead to scurvy. Vitamin C is abundant in citrus fruits, tomatoes, bell peppers, broccoli, and Brussels sprouts. Magnesium Magnesium is crucial for bone formation and helps convert vitamin D into its active form. Low magnesium can lead to weak bones and frailty. Magnesium is required by practically all the body’s 300 energy-related enzymes and is needed for our cells to make energy. Unfortunately, millions of Americans may be deficient in this mineral. Magnesium is fundamental to the brain’s electrical activity via the nerve cell synapse connections. It’s also crucial for many other functions including healthy heart rhythm and other muscle functions. Legumes, nuts, seeds, whole grains, leafy greens, and avocados are all magnesium-rich foods. Boron Boron may help support healthy brain function. It also helps support the body’s utilization of vitamin D and magnesium, which is important for bone health. Foods that contain boron include avocados, apples, beans, oranges, bananas, and prune juice. How to Get Essential Vitamins into Your Diet There are several ways to make sure you’re getting enough essential vitamins and minerals in your diet for better bone health. First, eat a variety of nutrient-rich foods including vegetables, fruits, whole grains, and lean protein. Second, take a daily multivitamin that contains 100% of the Daily Value (DV) for calcium, vitamin D, and other key nutrients. By following these simple tips, you can ensure your diet and supplements are providing the essential vitamins and minerals needed to build and maintain strong bones. Better Bone Health…Now It’s important to get enough of these key vitamins and minerals for your body to function properly and to maintain good bone health. Daily consumption of high-quality foods and vitamins can help ensure that your bones stay healthy and strong over the long haul. 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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Top 5 Detox Drinks to Try for Bloat Relief & Immunity Boost
When it comes to promoting overall health and wellness, many people turn to detox drinks. These drinks are made with natural ingredients such as fruits, vegetables, and herbs that are high in antioxidants and other nutrients. In this article, we will discuss what detox drinks are, the benefits they provide, and the best detox drinks to try. What is a Detox Drink? A detox drink is a beverage made with natural ingredients that are designed to help rid the body of toxins. These drinks typically contain fruits, vegetables, and herbs that are high in antioxidants, vitamins, and minerals. Detox drinks are commonly used to support the body’s natural detoxification process and to promote overall health and wellness. Detox Drink Benefits There are several benefits to consuming detox drinks, including: Improved Digestion: Many detox drinks contain ingredients that can help to improve digestion and reduce inflammation in the gut. This can lead to better absorption of nutrients and improved bowel regularity. Increased Energy: Detox drinks can provide a natural energy boost by providing the body with essential nutrients and antioxidants. Weight Loss: Some detox drinks can help to promote weight loss by boosting metabolism and reducing cravings for unhealthy foods. Improved Immune Function: The antioxidants found in detox drinks can help to support the immune system and protect the body against illness. 5 Best Detox Drinks to Try for Instant Bloat Relief & Immunity Boost Lemon and Ginger Detox Drink Lemon and ginger are two of the most potent natural detoxifiers. Lemon is high in vitamin C, which helps to boost the immune system, while ginger is known for its anti-inflammatory properties. To make this drink, you will need: 1 lemon, juiced 1-inch piece of ginger, peeled and grated 2 cups of water Honey (optional) Directions: Bring the water to a boil in a small saucepan. Add the grated ginger to the water and simmer for 5 minutes. Remove from heat and strain the ginger. Add the lemon juice to the ginger water. Add honey to taste, if desired. Green Tea and Mint Detox Drink Green tea is rich in antioxidants that can help to flush out toxins from the body, while mint can aid in digestion and reduce inflammation. To make this drink, you will need: 1 green tea bag 1 handful of fresh mint leaves 2 cups of water Honey (optional) Directions: Bring the water to a boil in a small saucepan. Add the green tea bag and mint leaves to the water. Remove from heat and let steep for 5-10 minutes. Remove the tea bag and strain the mint leaves. Add honey to taste, if desired. Pineapple and Cucumber Detox Drink Pineapple is high in bromelain, an enzyme that aids in digestion and can help to reduce inflammation, while cucumber is hydrating and can help to flush out toxins from the body. To make this drink, you will need: 1 cup of chopped pineapple 1/2 cucumber, peeled and chopped 2 cups of water Directions: Add the pineapple and cucumber to a blender. Add water and blend until smooth. Strain the mixture through a fine-mesh sieve. Serve chilled. Beet and Carrot Detox Drink Beets are high in antioxidants and can help to improve liver function, while carrots are rich in beta-carotene, which can boost the immune system. To make this drink, you will need: 1 beet, peeled and chopped 2 carrots, peeled and chopped 1/2 lemon, juiced 2 cups of water Directions: Add the beet and carrots to a blender. Add water and blend until smooth. Strain the mixture through a fine-mesh sieve. Add lemon juice to taste. Serve chilled. Apple Cider Vinegar, Cayenne Pepper, Lemon Water This detox drink can be particularly helpful if you’re experiencing digestive issues. The combination of apple cider vinegar, cayenne pepper, lemon, and water can quickly clear your system. Apple cider vinegar contains pectin, a type of fiber that promotes bowel movements. Cayenne pepper can stimulate circulation and aid in digestion, while the water ensures things are moving in the right direction. Lemon not only adds flavor, but also vitamin C, which can help boost the immune system. To make this drink, you will need: 1 cup of water 2 tbsp of apple cider vinegar 1 tsp of cayenne pepper Juice of half a lemon Directions: Add apple cider vinegar, cayenne pepper, and lemon juice to cold water and stir. Serve chilled. In Summary While our bodies are capable of natural detoxification, there are ways to enhance this process. One of these ways is by incorporating detox drinks into your diet, alongside consuming detox foods. These beverages can aid in overall health by providing essential nutrients and keeping the body hydrated, which is crucial for optimal bodily functions. By regularly consuming detox drinks, you can support your digestive, immune, and liver systems. Try out these five recipes, or experiment with other ingredients to create your perfect detox drink. Always choose fresh, organic ingredients to ensure maximum health benefits. So, take a sip of your preferred detox drink and let it work its magic – your body will thank you for it. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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What Is Autophagy and How Can It Benefit Me?
Unless you’ve been plugged into the growing popularity of intermittent fasting for health, you probably haven’t heard the term autophagy (aw-TAH-fuh-jee). What is Autophagy? Autophagy is the process by which your body’s cells break down old, damaged, or unneeded material to reuse or discard, allowing the cells to work more efficiently. It’s a natural occurrence that happens most often while we sleep, but also gets triggered when cells are deprived of nutrients or oxygen. It has become trendy in recent years through fasting, diet (such as the Ketogenic diet), and exercise to encourage autophagy for potential weight loss, health benefits, and to promote longevity. However, medical professionals aren’t fully onboard in touting autophagy for wellness just yet because the research is still very new and inconclusive, and fasting to promote autophagy can be dangerous if it’s overdone. That said, autophagy appears promising for its implications in slowing neurodegenerative health issues and promoting longevity. Here’s what you need to know about autophagy and fasting. The ABCs of Autophagy All things, living or not, need to be maintained to operate properly. The cells in your body are no different – autophagy is fundamental to the function and survival of cells. Miraculously, each cell in your body uses autophagy to do the following key tasks, critical to cellular health and function: Take damaged cell parts and remake them into functioning parts Efficiently discard nonfunctional cell parts that slow down performance Destroy harmful pathogens that may cause damage, such as bacteria and viruses Unfortunately, as with many important bodily processes, autophagy slows with age, causing buildup in cells and compromising their optimal function. Researchers are currently examining if promoting autophagy in the body, with a biological trigger like fasting, might help to slow down aging and support healthy longevity. So far, a preliminary invertebrate study indicated that promoting autophagy could be beneficial to longevity in mammals, but more research is needed. How Autophagy Works When autophagy is activated, autophagy-related proteins (ATGs) trigger structures called autophagosomes to form and carry the damaged cellular pieces to a part of the cell called the lysosome, which does the duty of digesting these pieces for either new use or energy. This partial self-consumption is reflected in the word “autophagy,” which translates to “self-devouring” in Greek as “autos” means self and “phagomai” means to eat! It’s a remarkable recycling system that helps cells to remain healthy and efficient. What Activates Autophagy Autophagy happens when your body’s cells are deprived of nutrients or oxygen, or if they’re damaged in some way. When your cells aren’t getting resources from an outside source, they turn to the inward cleansing-recycling process we know as autophagy. And what’s the best way to deprive cells of nutrients? Fasting. While it’s different for each individual, animal studies indicate that autophagy can activate at some point during a 24 to 48 hour fast. More research is needed to determine what the ideal fasting time is to trigger the process. Of course, there are other ways to bring on autophagy, including the following: Restricting calories. Instead of eliminating calories completely (as with fasting), you can restrict them to force your cells into autophagy to compensate for the lost nutrients. Adopting a Keto diet. High fat/low carb diets change the way your body burns energy. Instead of burning carbs or sugars for energy, it switches to fats – and this switch can trigger autophagy. Exercise. Exercise can trigger autophagy, depending on the type and intensity. Benefits of Autophagy Animal studies show that when autophagy is induced in subjects, the lifespan is extended and health is improved during aging. However, it isn’t clear if these benefits extend to humans, but it’s thought that they do. Hence, the popularity of fasting. Although there’s no evidence that autophagy increases weight loss, research suggests that it may have an effect on hunger-controlling hormones. Indirectly, the hormonal influence may contribute to weight loss as autophagy can decrease appetite. Some research showed that autophagy activated by fasting resulted in healthier blood sugar and blood pressure levels. Use Caution Fasting, calorie restriction, adopting a rigorous exercise routine, or adopting a Keto diet may not be the best health strategies for some people, such as pregnant women or those with blood sugar issues. It’s recommended that you talk to a healthcare professional before taking measures to trigger autophagy. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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The Best Protein for a High-performance Life
Food is medicine or poison. Your body will respond and perform according to how well you feed it. One of the macronutrients required for a high-performance life is protein. Proteins are integral components of every cell in your body. Thousands of protein enzymes are required for the healthy growth and functioning of all the cells, tissues, and organs in your body. Bottom line: you can’t live without protein. The Benefits of Dietary Protein Eating lean protein has a variety of benefits since it: provides energy for the brain and entire body promotes all our essential life processes sharpens mental focus assists memory and other cognitive functions helps stabilize mood, behavior and personality curbs hunger stabilizes blood sugar facilitates tissue growth, maintenance and repair supports healthy weight management Most adults need upwards of 50 grams of dietary protein daily, depending on their physical size, activity level, and metabolic demands. If you’re looking for a convenient, healthy way to start your day, you might consider drinking a protein-packed smoothie. If you’ve thought about trying a protein powder but aren’t sure which is best for you, here’s what to look for and what to avoid… 3 Things to Avoid in a Protein Powder Dairy Milk carries a unique sugar called lactose. Beginning as early as 1 year of age, fewer than 1 in 3 humans produce sufficient amounts of the enzyme lactase, which is needed to break down lactose. Without sufficient lactase in your gut, lactose remains undigested and becomes fermented by bacteria in your intestines, resulting in an array of gastrointestinal issues that are commonly referred to as lactose intolerance. Milk also carries a protein called casein, which has gluten-type properties and can cause problems for many people, even if they aren’t lactose intolerant. Some other milk proteins have high potential to cause allergic reactions. Soy Soy is frequently portrayed as a miracle food that can replace dairy. Unfermented soy can contain substances harmful to your health, including: Anti-proteases, proteins which block the body’s protein-digesting enzymes Lectins, carbohydrate-protein molecules that can damage the cellular lining of the intestines and destroy oxygen-carrying red cells in the circulating blood Phytic acid, which binds minerals tightly and can impair their intestinal absorption Condensed tannins, which reduce the overall digestibility of soy proteins These various antinutritional soy factors can contribute to poor absorption of nutrients (including other proteins), damage or destroy intestinal cells, and potentially lead to breaks in the intestinal wall (leaky gut), which is linked to long-term health problems. Sugar Excessive sugar (sucrose) consumption is associated with numerous health problems. Eating foods high in sugar can raise your blood sugar, which contributes to insulin resistance. This can produce elevated levels of hemoglobin A1C (HbA1C), which is linked to tissue damage throughout the body. High intakes of fructose, as from the high-fructose corn syrup found in many beverages, can cause liver damage and have negative long-term consequences. Sucrose and other simple carbohydrates can suppress the signals sent by the hunger and satiety hormones, which are responsible for letting you know when to stop eating. In general, the more sugar you eat, the hungrier you’ll feel. 3 Things to Look for in a Protein Powder Plant-based Protein The two most frequently used protein powders are made from whey (a derivative of milk) or soy. Both come with significant health risks. Typical soy protein powders haven’t been fermented and will likely have an array of damaging intestinal effects. Top scientists are beginning to realize what many human intestines have already made clear: cow’s milk and related dairy products are unnecessary in the adult human diet. Whey contains casein, which, during its digestion, can be converted to substances called exorphins. Exorphins can be absorbed from the gut, cross the blood brain barrier and interfere with neurotransmitter receptors. Exorphins can mimic the effects of opiates and negatively affect the immune system, focus, mood, and overall brain function. Whey also contains substantial lactose, which can lead to physical complications such as stomach cramps and diarrhea. The health benefits of plant-based, nutrient-dense diets are being recognized by experts in nutrition. As a result, both vegans and non-vegans are now getting their protein needs met from plant sources. A scientifically formulated, plant-based protein powder doesn’t have the side effects associated with whey protein. Complete Protein The proteins of the human body require 22 core amino acids to build their sophisticated arrays of molecular structures. Of these, 13 are made by the body (called non-essential amino acids) and the other nine must be obtained through the diet (called essential amino acids). Complete proteins provide all the essential amino acids in sufficient quantities. The brain and body must always have the full spectrum of dietary amino acids available. This provides proper support for healthy mental focus, memory and learning, liver and kidney function, heart and other muscle performance, as well as maximum energy output and rapid recovery from exercise and other physical (or mental) challenges. Unfortunately, most protein powders from single plants don’t contain complete amino acid profiles. This challenge can be solved by skillfully combining more than one plant protein source, to optimize the total protein amino acid profile while removing the negative factors associated with milk, whey or soy proteins. Fiber Fiber must be taken along with protein to ensure a balanced, nutritious meal. Protein that isn’t fully digested in the small intestine reaches the large intestine (colon), where it can become putrefied by bacteria into harmful products. Fiber is the main natural food for these colon bacteria, and its presence helps ensure they won’t generate damaging protein derivatives. Fiber has an overall positive impact on digestion. In the stomach, fiber absorbs water and creates bulk, which can increase the time it takes for food to move out of the stomach. The longer food stays in your stomach, the fuller you’ll feel and the less likely you’ll be to experience the spike in blood sugar that occurs when food digests quickly and glucose is dumped into the blood. Fiber is the best prebiotic – food for the good bacteria in your gut. Most protein powders on the market lack at least one of the following: great-tasting flavor, non-gritty consistency, high fiber, low sugar, low calorie, or high-quality nutrients. Responding to the demand for a complete, plant-based protein powder, BrainMD has created… OMNI Plant-Based Protein Powder OMNI Protein Vanilla and Chocolate takes plant-based protein powder to a whole new level. Its proprietary blend of pea, rice, quinoa and chia proteins is augmented with inulin fiber, branched chain amino acids, glutamine and an array of plant digestive enzymes to ensure a fiber-rich formula that pleases the palate, sharpens the brain, nourishes the entire body, and aids in muscle building and recovery.* OMNI Protein delivers 22 grams of complete plant-based protein and contains no artificial colors, sweeteners, flavors, soy, dairy, sugar, or GMOs. OMNI Protein is available in two delicious flavors: Chocolate and Vanilla. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about OMNI Protein Powder 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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Liquid vs Powder Collagen: Here's How to Know Which Is Best for You
Health and beauty enthusiasts around the world have gone a little crazy for collagen. Last year, market research valued the global collagen market at a whopping 9.1 billion USD, and forecasted it to grow at a compound annual growth rate of more than 10% for the next seven years! The excitement surrounding collagen is well-deserved. As the body’s most abundant protein, collagen’s fiber-like structure does the critical job of helping to make connective tissue. It’s the major component of bone, muscles, tendons, cartilage, and skin. Yet, starting in our mid-20s, our bodies make less of it – and as we grow older and collagen in our bodies degrades, we experience the telltale signs of aging, including wrinkles, sagging skin, brittle nails and hair, aching joints, digestive issues, and more. Supplementing with collagen peptides (also called hydrolyzed collagen – the most easily absorbed form) may offer a way to roll back, ever so slightly, some of the unwanted effects of aging, helping to support skin hydration and elasticity, healthy joints, and digestive health, to name a few benefits. But what is the best way to supplement with collagen? Here’s what you need to know about collagen types and the benefits of the two most popular supplemental forms: liquid and powder. Collagen Types Whether you choose a liquid or powder collagen supplement, you’ll want to pay attention to what types of collagen are being offered – as well as the source to ensure you get the anti-aging benefits you’re looking for. Research has identified about 28 types of collagen. The following 5 are the most prevalent in the human body. Type I – Accounts for 90% of the body’s collagen stores and is found abundantly just below the surface of the skin in the dermis, as well as in bones, hair, nails, tendons, and the lining of the digestive system. Type II – Present in cartilage, giving it strength and elasticity, which provides joint support. Type III – The second most abundant collagen in the body. Present in skin, gut, muscles, uterus, and blood vessels. Type V – Present in the cornea of the eyes, some layers of skin, hair, and tissue of the placenta. Type X – Present in joint cartilage and bones. Collagen supplements are sourced from cartilage, skin, and bones from animal and marine sources. The most common are the following: Marine collagen from skin, bones, and scales of fish; rich in collagen types I and II Bovine collagen from cows; rich in collagen types I and III Porcine collagen from pigs; rich in collagen types I and III Eggshell collagen from chickens; rich in collagen type V Chicken collagen from chickens; rich in type X There are no vegan collagens, but some vegan collagen formulas provide ingredients that support your body’s synthesis of collagen. Scientists are working on a viable vegan collagen from bacterial and fungal sources. Liquid vs Powder Collagen: What to Choose? There’s very little research that clearly indicates whether liquid collagen is superior to powder collagen or vice versa; both have been used in studies that show anti-aging benefits. That said, there are some differences that may make one or the other your preference. Let’s start with liquid collagen. Liquid collagen is offered as either a collagen water or a liquid supplement. Collagen water is basically what it sounds like – water with collagen blended into it. It may also contain other ingredients, like flavorings such as juice, fruit essences, or sweeteners. Sometimes additional nutrients are added, such as vitamin C, biotin, copper, silica, and hyaluronic acid – which help to build or support collagen in the body. Electrolytes may be added too, which may help with post-workout recovery. Here’s what’s great about collagen waters: Supremely convenient. No measuring or mixing. Just grab and go! Refreshing post-workout and offer some protein to build and repair muscle. Offer additional benefits when they have added nutrients. Digest and absorb into the bloodstream faster than collagen powder. Often better for people with digestive problems. Tasteless (unless flavored) and blend easily into smoothies, coffee, and yogurt without the chalkiness sometimes experienced with powders. Liquid collagen supplements have all the benefits of collagen waters, but they’re not in a ready-to-drink format. You can also easily increase your dosage of collagen with a liquid supplement, whereas a collagen water has only a fixed amount. Here’s what’s great about powdered collagen: Offers greater value than liquid collagen. Instead of buying a more expensive one-use product, you pay much less per serving and, as mentioned, you get a higher concentration of collagen peptides. Collagen water and liquid collage typically offer 4 to 10 grams of collagen per serving. Powder collagen offers 10 to 20 grams per serving! Dissolves easily in water, tea, coffee, or in a blended smoothie; you can get the benefit of the fast absorption once liquefied. Can offer multiple types of collagen thus providing multiple benefits, whereas collagen water usually offers just a couple of types. Contains fewer preservatives to maintain freshness than liquid collagen. Has fewer unwanted flavor additives (such as sweeteners) than liquid collagen. Isn’t single-use and therefore is better for the environment! Bottom Line When you boil it all down, here’s the main difference: Liquid collagen appears to be more about convenience at the expense of collagen concentration; collagen powder is less convenient but offers a greater concentration of collagen per serving. For a deeper dive into the common myths and facts about collagen supplements discussed with Dr. Nicole Avena, click here. Use one or the other or try them both and use them consistently over a 12-week period. If your body is lacking collagen, you’ll likely experience a difference in the way you look and feel! 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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