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What Are Some of the Top Signs of Stress and Anxiousness?
In today’s fast-paced world, most people experience periods of stress or occasional feelings of anxiousness. Since stress and mood affect millions of American adults, let’s take a closer look at these issues and some natural ways to help address them… Stress Contrary to popular belief, not all stress is bad. Stress is a normal part of living and affects those of all ages. It can help you become more productive and can help improve your: Resilience Problem solving Ability to adapt to new challenges Stress becomes a problem when it’s intense, recurring, or remains unresolved over an extended period. At that point, stress can take a toll both physically and mentally. Stress can affect behavior, outlook, and overall health. Many health concerns may be initiated or aggravated by stress. When stress is ongoing, it can increase the risk of developing problems related to your weight, heart, and mood. Signs of Stress When intense stress isn’t relieved, it can lead to many adverse health issues. These problems may include: low mood digestive problems headaches heart health issues addictive behavior a weakened immune system sleeplessness weight gain Stress also may cause cognitive issues such as difficulties with memory and concentration. Anxiousness Stress is a response to the pressures we feel in life. These pressures, in turn, can cause the release of adrenaline. Too much adrenaline can lead to an increase in blood pressure, mood issues, and other negative effects on the brain or body. One of these effects is feelings of anxiousness; these feelings may be triggered by an immediate challenge or apprehension over something in the future. Many people who struggle with anxious thoughts and feelings can end up predicting the worst, avoiding conflict, and being plagued with self-doubt and phobias. Anxiousness often manifests itself in physical problems like chewing on fingernails, dizziness, pain, shortness of breath, and panic attacks. Anxiousness is the continued experience of stress that is out of proportion to the stressor or that continues well after the stressor is gone. Managing your stress is a critical factor in preventing anxiousness and the host of other problems that it can lead to. Signs of Anxiousness Though it’s normal to have periods of stress or worry, persistent anxiousness can lead to serious physical and mental problems. Some common signs of anxiousness include: nervousness/restlessness worrying muscle tension (stress related) irritability/anger attention issues fatigue difficulty sleeping Having all, or even a few, of these signs of anxiousness may be a cause for concern. Stress vs Anxiousness Many people use the terms “stress” and “anxiety” interchangeably in everyday conversation. But there is a difference between them. Stress is a response to an existing stress-causing factor (stressor). Anxiousness may be the result of intense, prolonged stress. Though stress and anxiousness are closely related, not all people who deal with excessive stress will experience feelings of anxiousness. However, anxiousness can be exacerbated by stress, which can be measured as elevated levels of the stress hormone cortisol. Often, there’s a correlation between being stressed out and experiencing occasional anxious thoughts. Stress doesn’t just negatively affect your mood (though that can become the most visible side effect), it also can adversely impact the way your brain and body work, so managing stress may help lessen feelings of anxiousness. If you find yourself having negative or anxious thoughts, or notice that your stress levels have become unbearable, high-quality supplements may help. BrainMD offers an array of supplements to help relieve stress and improve your mood.* Best Supplements to Support Feelings of Stress & Anxiousness! Our Stress & Anxiousness supplements are based on the latest science and medical data and are developed by one of the world’s leading brain-health experts, Dr. Daniel Amen. Here’s a look at some of BrainMD’s best Stress & Anxiousness supplements… [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Calm My Brain This 100% natural, science-based formula provides fast-acting relief from stress and anxiousness while supporting emotional, physical, and mental well-being.* Unlike many anxiousness-relief products, Calm My Brain can be safely used by both adults and children. Everyday Stress Relief Everyday Stress Relief harnesses the power of five natural ingredients to help calm your nerves and soothe stress.* This amino acid is clinically shown to promote alpha wave production in the brain, and can provide stress relief quickly.* GABA Calming Support GABA Calming Support features gamma-amino-butyric acid (GABA) – one of the brain’s main calming neurotransmitters – and a supporting cast of relaxing vitamin, mineral, herbal, and amino acid ingredients.* GABA Calming Support can help flip the “off” switch on worrisome, ruminating thoughts, and supports the body’s natural mechanism for quieting the mind.* Happy Saffron Plus Three nutraceutical ingredients with proven mood and cognitive benefits team up in Happy Saffron Plus, a mood supplement formulated to help you feel happier, calmer, and mentally sharp.* Happy Saffron Plus features three nutraceutical ingredients that support a calm, positive mood: affron® saffron extract, Longvida® curcumin extract, and zinc glycinate.* L-Theanine Gummies When taken over the long-term, l-theanine can help support healthy stress levels, lessen anxiousness, and improve sleep.* L-Theanine Gummies offer fast-acting relief in delicious, plant-based gummy form – without hidden sugar, artificial colors or flavors.* [/wc_box] More Calm, Less Stress One of the best ways to manage stress and improve your mood is with these Stress & Anxiousness supplements.* They’ve been formulated with the highest-quality nutrients and ingredients to help you feel calm, content, and better able to manage stress or mental strain.* Try them 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 our full list of brain healthy supplements, please visit us at BrainMD.
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Here Are Some of the Top Benefits of Biotin and Why You Should Take It
In recent years, biotin has become increasingly popular among consumers looking for beauty benefits for their hair and nails. Biotin, also known as vitamin B7 or sometimes vitamin H (the H stands for “haar und haut” the German words for hair and skin), stimulates keratin growth, which is responsible for healthy hair, nails, and skin. Yet, biotin isn’t all about beauty. This water-soluble, essential micronutrient acts as a coenzyme, helping the body to release energy from carbohydrates and fat, as well as metabolize proteins and transport oxygen and energy-containing nutrients around the body. It plays a role in epigenetic regulation, cell signaling, and helps the nervous system function properly. Here’s what you need to know about this B complex vitamin and its purported beauty benefits. Benefits of Biotin Take a look at a shampoo aisle or the supplement section at your local (or online) health or beauty retailer, and you’ll likely see biotin touted as a beauty supplement. It’s true that biotin plays a role in healthy hair and nails, but that doesn’t mean lathering it on your hair or supplementing with it is going to make a difference. A 2021 report from the American Academy of Dermatology Association (AAD) on biotin states that there “is only limited evidence that biotin supplementation provides a benefit for hair and nail growth; to date, there are no clinical trials supporting claims that biotin supplementation improves hair and nail growth or quality.” The limited evidence refers to a review study that looked at 18 cases where biotin supplementation was used to counter hair and nail changes. The review found that in each case, “patients receiving biotin supplementation had an underlying pathology for poor hair or nail growth,” yet all cases showed evidence of clinical improvement after receiving biotin. In other words, if you’re biotin deficient, supplementation may offer some beauty benefits. But most people aren’t lacking in biotin. As for topical biotin in haircare products for volume and hair loss, experts say that the products may give more volume and texture, but they will not grow new hairs, or affect hairs at the follicular level. Biotin may have some non-beauty related benefits, too. Some limited evidence suggests that biotin supplementation could be useful in healthy blood sugar control. Biotin also is thought to help with progressive multiple sclerosis (MS) because it supports nerve cell metabolism, but more research is needed. Biotin Deficiency Biotin is an essential nutrient; it must come from the diet. Biotin can be found naturally in many foods such as meat (especially organ meat), eggs, fish, bananas, avocados, broccoli, and legumes. For the most part, Americans get plenty of biotin. It’s estimated that adults need 30 mcg of biotin daily. Although there are no statistics for biotin intakes in the U.S., the average intake from foods in other Western countries is about 35–70 mcg/day, which indicates deficiency is highly unusual. If someone does have a biotin deficiency, it’s either congenital or acquired. Some people are born with a rare genetic disorder called biotinidase deficiency. The following are examples of acquired biotin deficiency: Pregnancy Acquired biotin deficiency may occur in pregnant or breastfeeding women, as pregnancy increases the metabolism of biotin, which can require greater intakes of the vitamin. Smoking Smoking has a significant effect on biotin metabolism as well, which can increase the need for greater vitamin B7 intake. Regular Alcohol Consumption Excessive alcohol consumption is associated with marked reductions in plasma biotin levels. Animal studies show that regular alcohol feeding significantly inhibits biotin absorption in the intestines. Raw Eggs Interestingly, people who consume raw eggs on a regular basis can develop a biotin deficiency. Raw egg whites contain avidin, which binds to biotin and prevents absorption. This process can be prevented by simply cooking the eggs, which denatures avidin. Medication Long-term antibiotic use can theoretically cause biotin deficiency because antibiotics may disrupt gut flora, which produce biotin. Renal Failure Biotin is reabsorbed by the kidneys. Patients suffering from renal failure have been studied for potential biotin deficiency. What Are the Signs of Biotin Deficiency? Signs of biotin deficiency develop gradually. Any of the following symptoms could indicate a biotin problem: Hair thinning Brittle nails Dry skin A red, scaly rash, usually around the eyes, nose, and mouth Pink eye Hallucinations Numbness and tingling in extremities Low mood Fatigue If you recognize any of these signs in yourself or someone you love, consult your medical doctor. These symptoms could indicate a number of health conditions. Biotin deficiency can be detected easily with blood work. Biotin Supplementation Regardless of the type of B7 deficiency, dietary increases and/or supplementation are often part of the solution for correcting the low levels of biotin. It’s important to note, however, that biotin supplementation can interfere with the accuracy of other important lab testing. Any biotin supplementation program should be discussed with your medical doctor prior to testing for other medical conditions. 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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These Are Some of the Best Benefits of Glutathione
One of the best ways to protect yourself against bacteria, viruses, parasites, and other potential troublemakers such as molds, food allergens, and environmental toxins is to increase your intake of antioxidants. What Are Antioxidants? Antioxidants are compounds that can help prevent or delay damage to cells. We get nutrient antioxidants from our foods – not just vitamins and minerals, but also from thousands of different types of flavonoids and other polyphenols. Foods such as berries, citrus fruits, other fruits, and vegetables provide substantial supplies of these healthy substances. A key role of antioxidants is to support immune health. These molecules donate electrons to free radicals, which helps neutralize them. Antioxidants vs Free Radicals Free radicals can come from outside the body, but they’re also generated by our bodies. Our cells use oxygen to make energy. In the process, some of the oxygen is converted into free radicals (“oxyradicals”). These must be tightly controlled, or they can destroy DNA, proteins, and other key cell components. For this purpose, all our cells have antioxidant enzymes. These may include many different types of enzymes, but in order to neutralize oxyradicals and other free radicals, they must have iron, zinc, copper, selenium, or manganese built into their protein structure. For optimal physical and physiological function over the long haul, it’s crucial that the body has sufficient antioxidant defense against free radical activity. When the body’s antioxidant defenses lose ground, a situation termed oxidative stress develops. Oxidative stress is defined as “a disturbance in the balance between the production of reactive oxygen species (free radicals) and antioxidant defenses.” Getting enough antioxidants to help counterbalance free radicals and oxidative stress in the body is a vital way to promote health and wellness. One antioxidant you should make sure you’re getting enough of is glutathione. What Are the Benefits of Glutathione? An important antioxidant that helps fight free radicals, glutathione is produced by the liver, and is a substance made from cysteine, glutamic acid, and glycine. It’s involved in building and repairing tissues, making proteins, detoxifying chemicals, and supporting immune function. Glutathione levels can decrease as the body ages, which may lead to certain health problems. People take glutathione for many reasons, including to help bolster their immunity. Some nutrients that may support the body’s production of glutathione are: Curcumin Selenium Vitamin C Vitamin E Glutathione also works closely with: Riboflavin (vitamin B2), necessary for the body to process carbs, fats, and amino acids coming from proteins, is also essential for an enzyme that helps conserve glutathione, the predominant antioxidant found inside human cells. N-Acetylcysteine (NAC) is used as a mucolytic (breaks up mucous) compound. It’s safe, even at high doses, and is a building block for glutathione, which is one of the most important antioxidants produced by the human body. NAC is the ingredient source of l-cysteine, an antioxidant amino acid that can’t be directly used in supplements because it’s chemically unstable. L-cysteine is a building block for glutathione, an extremely important antioxidant, antitoxin, and overall protectant located inside our cells. Via glutathione, NAC contributes to numerous neurotransmitter activities in a healthy brain. Glutathione in Foods The body may not absorb glutathione well from foods. Some high amino acid foods that contain sulfur may help support glutathione levels. These are: Asparagus Avocados Broccoli Garlic Lean, unprocessed meat Spinach Glutathione and Mushrooms In addition to this list, many mushrooms contain glutathione, as well as other desirable substances such as ergothioneine, thought to contribute to human health and well-being. Since glutathione is an extremely important antioxidant, eating mushrooms is an effective way to help protect against free radicals. Risks of Taking Glutathione? One of the possible side effects of taking glutathione for an extended period is that it might lower zinc levels in the body. Also, glutathione may cause asthma flareups or wheezing when inhaled. It isn’t known at this time if taking glutathione is safe during pregnancy or while breastfeeding. Anyone who’s sensitive to glutathione should avoid taking it. Consider Glutathione The benefits of antioxidants are numerous. Optimizing your daily intake of antioxidant-rich foods – by consuming fruits, vegetables, and other healthy foods – can provide your body with the nutrients it needs to bolster your immune health. One antioxidant you may consider getting more of is glutathione. However, as with any dietary supplement, be sure to consult with your healthcare practitioner before beginning any wellness regimen, especially if you’re currently taking any medications. 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 Reasons You Should Take Turmeric for Memory
Deep golden-orange in color, and rich in flavor and nutrients, turmeric comes from the root of the Curcuma longa plant, a member of the ginger family. Its popularity has exploded in recent years. Now enjoyed by many in curries, atop roasted veggies, and in healthful warm beverages – turmeric love is about more than just flavor. Turmeric (and its principal active chemical compound curcumin) offers a treasure trove of health benefits, making it an in-demand nutritional supplement. Research has found that turmeric offers powerful antioxidant and anti-inflammatory effects, making it helpful in addressing many health challenges. Regular consumption of a highly absorbable, quality supplement may aid heart health issues, unstable blood sugar, cholesterol problems, stiff joints, and occasional feelings of anxiousness. It also may help to quell exercise-related inflammation and muscle soreness, which can speed up recovery time and boost athletic performance. Lesser-known, though, are the ways in which turmeric has been shown to support brain health. Indeed, turmeric is a valued natural nootropic. Nootropics are substances that may help improve thinking, learning, and memory – especially in cases where these functions are compromised. Here’s how turmeric supports memory, neuroplasticity, and more. Here's the Latest Research on Turmeric and Curcumin Turmeric isn’t new. It’s long been valued in Ayurvedic and other forms of traditional medicine in China and India. Scientific research is just now catching up with what traditional medicine has known for centuries. Here are some highlights in how turmeric can support brain function. Turmeric and Memory One early indication that turmeric consumption might be linked to healthy memory function was, in part, discovered in population studies that showed elderly villagers in India having the lowest rate of neurodegenerative disease affecting memory in the world. These villagers typically consume a traditional diet, which provides turmeric in nearly every meal. In 2018, a study conducted by UCLA researchers showed that participants with mild memory problems who received a curcumin supplement twice a day for 18 months experienced significant improvements in their memory and attention abilities, while those who took a placebo didn’t. Additionally, the study conducted PET scans before and after to determine participants’ levels of amyloid-beta and tau, which form the plaques and tangles that progressively obstruct brain function in neurodegenerative brain health issues. At the end of the study, the scans of those who took curcumin showed significantly less amyloid and tau proteins in the brain region that controls memory function. The results suggested that taking curcumin could provide meaningful cognitive benefits over time. The researchers weren’t exactly clear how curcumin helps memory, but they suggested it may be due to its brain inflammation-reducing effects. Turmeric and Increased Blood Flow Interestingly, just last year a study was conducted on elderly men and women receiving a turmeric root extract supplement. The study revealed improved blood flow to the brain in participants and indicated “the potential for curcumin as an intervention for improving cerebral oxygenation and blood volume changes in older males and females.” Of course, improved cerebral blood flow is excellent for brain function. It’s known to boost multiple markers of cognition, including memory. Turmeric and Neuroplasticity Remarkably, our brain’s neurons have the capacity to form new connections, allowing it to rewire itself. In certain parts of the brain, neurons can multiply and increase in number. It’s called neuroplasticity. A protein called brain-derived neurotrophic factor (BDNF) is the main driver behind the formation of these new neurons and the strengthening of existing neuronal connections. Animal studies have found that curcumin may increase brain levels of BDNF, which may boost neuroplasticity. In a study published last year, Mexican researchers studied aged mice that were given curcumin. They found that the curcumin induced neuroplasticity in the prefrontal cortex and hippocampus of the aged mice – areas of the brain involved in memory and learning. Not surprisingly, the research showed curcumin improved learning and memory while reducing oxidative stress and inflammation in the aged mice. There are currently more human studies underway involving turmeric. The evidence so far showing turmeric’s antioxidant and anti-inflammatory effects, stimulation of blood flow to the brain, and support of BDNF all bode well for those seeking to protect their memory and enhance their brain function. Supplementation Unfortunately, turmeric and curcumin, in supplement form, can be hard to absorb at meaningful levels. However, if combined with the additional ingredients, absorption can be improved. For example, a substance in black pepper called piperine, when combined with curcumin, has been shown to increase bioavailability by 2000%! Be sure to choose high quality supplements formulated for maximum absorption. 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 Best Benefits of Nitric Oxide
Perhaps you’ve heard of nitric oxide (NO). Over the last several decades, NO has become a popular topic of research among scientists. It’s also been linked to certain health benefits. So, what is NO and how can it help you? Benefits of Nitric Oxide NO is a cellular messenger involved in nearly every cell and organ system in the body. It’s a signaling molecule in the nervous, circulatory, digestive, immune, reproductive, and respiratory systems. Its primary action is to relax your blood vessels, which helps increase blood flow to your brain. Improved brain circulation can help neurons relay messages throughout your body. Unfortunately, the amount of nitric oxide we produce declines as we get older. According to one study, those in their 40s only make about 60% of the NO they need daily. When the level of NO is off, it can lead to several health conditions. The good news is that it’s possible to support your NO levels through supplementation. BrainMD is proud to offer its new nutraceutical… Advanced Blood Flow – Nitric Oxide Support Advanced Blood Flow supports healthy nitric oxide levels in your brain, which helps increase blood flow throughout your body.* Among its many benefits, Advanced Blood Flow: Supports cardiovascular health and nitric oxide production* Promotes healthy blood flow and circulation* Supports cognitive function and gastrointestinal health* Featuring clinically effective doses of high-quality nutrients, Advanced Blood Flow also supports cardiovascular, sexual, gut, and liver health.* Advanced Blood Flow Ingredients Advanced Blood Flow contains a trio of clinically tested ingredients that help naturally support levels of NO in the body.* Here’s a closer look at the three ultra-pure nutrients in Advanced Blood Flow: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] L-citrulline is a non-essential amino acid that’s a potent precursor to L-arginine, which helps boost the body’s NO metabolism and regulation. L-citrulline is produced in the liver and intestine. Though found in watermelon and other foods, it’s difficult to obtain enough L-citrulline from the diet alone. Quercetin is a powerful flavanol that maintains oxidative balance within the body. Unlike L-citrulline, the body can’t synthesize it, so it must be obtained from the diet or supplements. Quercetin is found in apples, asparagus, and berries, and is thought to be best absorbed when consumed from onions. Unfortunately, when derived from food, quercetin absorption is reduced due to limited bioavailability. Resveratrol is well known as the main constituent that makes wine heart healthy. Although it has been detected in more than 70 different plant species – and dietary sources including berries, apples, plums, Itadori tea, peanuts, and soy – wine is the main source of resveratrol for many people. [/wc_box] Since your diet may not contain enough of these foods and beverages, taking Advanced Blood Flow is a great way to ensure you’re getting adequate trans-resveratrol, which exerts anti-inflammatory activities.* Even though the ingredients in Advanced Blood Flow are found in food, the bioavailability is highly variable, depending on processing, cultivating, geographical location, and individual intestinal absorption capabilities. Taking Advanced Blood Flow daily is an excellent way to ensure that you’re obtaining enough of the clinically tested, highly absorbable forms of these three powerful bioactive compounds.* Advanced Blood Flow Benefits Here are just a few ways Advanced Blood Flow can benefit the brain and body… Antioxidant Support Oxidative stress occurs when there’s an imbalance of pro-oxidants and antioxidants, contributing to damage on the molecular level. Once the antioxidant system becomes ineffective, damage to proteins, lipids, DNA, and RNA can occur. Aside from the many serious physical conditions associated with oxidative stress, it also can contribute to premature aging. People who have higher intakes of antioxidants are typically healthier and live a longer life than those who don’t. Antioxidants can be obtained through the diet, however, their absorption and utilization is often hampered by bioavailability and an individual’s metabolism. All 3 ingredients found in Advanced Blood Flow not only modulate NO levels, they also combat oxidative stress in the body, working to mitigate the negative consequences of unhealthy inflammatory status.* Cardiovascular and Circulatory Health Excessive production of free radicals can lead to increased oxidative stress and reduced NO availability, which is a known trigger of endothelial dysfunction. Given NO’s vital role in circulation, and anti-inflammatory and antithrombotic functions, adequate NO levels are necessary to maintain healthy blood flow in the circulatory system. Given the overwhelming evidence that NO is involved in maintaining cardiovascular homeostasis, anyone with an underlying heart condition, including hypertension and heart failure, would benefit from daily supplementation. The three components of Advanced Blood Flow have been shown to be cardio-protective.* Gastrointestinal Health and Function Gastrointestinal (GI) tract conditions or infections may have an inflammatory component. In many GI problems the gut barrier becomes more permeable and more susceptible to toxins that can trigger an unhealthy inflammatory response. Alterations in NO metabolism and signaling are associated with the development of liver and GI issues. The ingredients in Advanced Blood Flow have been shown to reduce markers of inflammation and oxidative stress associated with severe bowel problems.* Essential for Brain Health Slowing the progression of cognitive decline and optimizing brain health has become an important area of research. Some research has shown that by 30 years of age cognitive abilities for many people start to decline, although this age is variable and can be higher for some. Regardless, taking a preventive approach at an early age can be a helpful strategy to prevent early cognitive decline. As with every other organ in the body, NO plays a significant role in brain function. This partially explains why neurodegeneration occurs in many serious conditions with impaired NO homeostasis and bioavailability. NO is involved in learning, memory, and adult neurogenesis and has been implicated in a variety of health issues. It’s a vital vasoactive molecule needed for cerebral blood flow and brain activity. When there’s dysfunction between the two, brain function and integrity may suffer, further supporting the importance of maintaining adequate NO levels. Each of the components of Advanced Blood Flow have been shown to positively affect the central nervous system (CNS) through different mechanisms including signaling pathways associated with cell survival, cerebral blood flow, and reducing neuroinflammation.* The nutrients in Advanced Blood Flow have been shown to be neuroprotective against many problems of the CNS.* By suppressing neuronal injury resulting from inflammatory molecules and enzymes, the components in Advanced Blood Flow may have therapeutic benefit for a wide range of neurodegenerative complications.* Helps Increase Libido NO plays a significant role in sexual functioning. Many people with serious conditions report lower libido. This may be due to reduced NO production. Increasing NO bioavailability with Advanced Blood Flow is a natural and effective way to increase libido and improve erectile function.* Get In the Flow with NO Advanced Blood Flow supports healthy nitric oxide levels in the brain, which helps increase blood flow throughout your body.* Advanced Blood Flow is a capsule, customized for adults aged 18 and older. It supplies clinically effective doses of L-citrulline, trans-resveratrol and quercetin anhydrous, working to effectively raise your body’s levels of nitric oxide (NO) and its metabolites.* Not only does this NO formula help cognitive function, it also supports cardiovascular, sexual, gut, and liver health, too.* Try Advanced Blood Flow 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 Advanced Blood Flow 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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What You Should Do If You’re Low in Serotonin
Your brain is powerful. Its “happy” neurochemicals – dopamine, oxytocin, and endorphins – can have a positive influence on your mood and behavior. As with those brain neurotransmitters, serotonin also plays many important roles in the brain’s biochemistry. So, what’s serotonin? Let’s take a closer look… What’s Serotonin? The human brain produces a soothing neurotransmitter called serotonin, mostly from the amino acid tryptophan, which is derived from dietary proteins. Serotonin regulates many transmitter systems and plays a role in the brain and body’s ability to communicate. Some have called it the “don’t worry, be happy” neurotransmitter. Serotonin plays multiple roles in the brain’s functioning, including: Maintaining a balanced mood Increasing self-confidence and social engagement Supporting a healthy appetite Decreasing worries and concerns Facilitating deep sleep Sustaining the body’s 24-hour rhythms Enabling survival functions like body temperature regulation and breathing Additionally, serotonin is linked with learning and memory. Though serotonin is manufactured in the brain, where it performs its primary functions, it’s estimated that about 90% of our serotonin supply is found in the digestive tract. Are You Low in Serotonin? Many people don’t regularly produce enough of this healthy transmitter to experience its calming, positive effects. Low activity of serotonin on certain receptors can result in sudden shifts between low mood and overexcited mood. Since serotonin also functions in your intestinal tract, having low activity of this transmitter is closely associated with changes in gut health and appetite. Low serotonin activity may result in difficulties with mental sharpness, binge eating, digestive issues, sleep problems, headaches, and anger or irritability. So, what can you do if you’re low in serotonin? Healthy serotonin activity can be maintained or improved in the brain and body by following these simple steps... What to Do When You’re Low in Serotonin Increase Serotonin with Exercise Exercise is one of the best things you can do for your physical and mental well-being. It may offer health benefits such as improved brain function, energy, mood, and sleep. It also promotes cardiovascular health, healthy blood sugar levels, strong bones and muscles, and a healthy weight. Physical activity is a serotonin intervention – it can help support a healthy serotonin level in your brain. Recently, several studies concluded that positive mood in individuals is a strong predictor of physical health. Consistent daily physical activity is one of the best ways to improve your serotonin levels and your overall brain health. Best Serotonin Foods Very few foods contain premade serotonin, and once absorbed into the blood it can’t get across the blood-brain barrier. However, tryptophan from food proteins can traverse this barrier, so it may be possible to support your brain’s serotonin needs by eating foods that increase the brain’s tryptophan levels. While no food contains serotonin, increasing your consumption of foods containing its precursor, tryptophan, may help increase serotonin levels in your body. Some examples of foods rich in L-tryptophan are: spirulina seeds (especially pumpkin) squash chia watermelon grass-fed meats (beef, lamb, goat) free-range poultry (chicken, turkey, duck) wild caught salmon and tuna peas and beans (not canned) tofu tempeh edamame eggs (especially the whites) spinach Though research hasn’t definitively proven whether these foods can increase serotonin levels in the brain, supporting your brain and body with these healthy foods is a smart choice, regardless. Natural Serotonin Supplements Supplements that provide select B vitamins, as well as concentrates of saffron, can help support healthy serotonin levels. BrainMD’s Serotonin Mood Support was created specifically to promote multiple brain mechanisms that maintain healthy serotonin levels in the brain.* Serotonin Mood Support Serotonin Mood Support can help increase the production of soothing brain waves, correct stress-related nutritional deficiencies, and promote relaxation that can enable quality sleep.* It can help you handle the ups and downs of life with more composure.* This formula includes: 5-Hydroxytryptophan (5-HTP) – This nutrient is readily absorbed and rapidly reaches the brain, where it requires just one enzyme step for conversion to serotonin.* This enzyme also works well with vitamin B6. Vitamin B6 – Vitamin B6 is an essential cofactor for enzymes that make serotonin and dopamine.* It works in harmony with methylfolate and methyl-vitamin B12 to support a variety of neurotransmitter systems.* Methylfolate – The B vitamin folate provides methyl groups needed to make serotonin.* Methylfolate is pre-activated folate, and is the body’s most readily utilized form of this vitamin.* It’s better utilized than folic acid, a manufactured substance not found in nature that many people cannot efficiently convert into usable folate.* Methyl-cobalamin – The body’s most readily-utilized form of vitamin B12, methyl-cobalamin provides metabolic backup for methylfolate.* Saffron – The world’s most expensive spice, saffron has been used for thousands of years to induce happiness. Modern saffron concentrates have consistently improved mood and other mental functions in clinical trials.* Improve Your Outlook If you want to feel happier, engaging in activities that release more happiness neurochemicals – like serotonin – into your brain is a smart place to start. Healthy lifestyle habits, such as daily exercise, consuming whole foods, and taking a dietary supplement like Serotonin Mood Support, can work together to sustain the brain’s many vital functions, support a positive mood, and promote restful sleep.* Try it 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 Serotonin Mood Support our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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How to Start Eating More Vegetables and Enjoy Them
Do you eat two to three cups of vegetables a day? If so, congratulations! You’re part of the 10% of Americans meeting the daily vegetable requirement set by the U.S. Dietary Guidelines. If you’re in the other 90%, you might be looking for ways to eat more veggies. There are loads of good reasons to eat more vegetables. Among them, a large 2017 epidemiological meta-analysis of 95 studies from around the world determined that the more fruits and vegetables we eat (up to 10 servings a day in the study), the lower our risk is of a number of the most serious health issues, as well as premature death. Regardless of why so many of us have trouble eating these remarkable plant foods that contain the nutrients our bodies need to live long and healthy, the challenge is the same: How do we start eating more vegetables? Here are some ideas. Getting Started Go slow and easy at first. Pick out a few vegetables you like (or at least don’t hate) from the market. Don’t go overboard. Begin by adding some vegetables into several of your meals during the week. That’s all. Keep doing this. The time it takes to prepare vegetables can be an obstacle. It’s wise to remove that obstacle by following these tips: Get a prewashed bag of greens, or on the weekend, wash, dry, and store your lettuce for easy use. Chop up some veggies on a Sunday to have available during the week. Load up your freezer with frozen vegetables you enjoy. Think about how you can make vegetables more appealing and desirable. Shop at a farmer’s market or store that’s known to carry excellent produce. High quality vegetables have more nutrients and often taste better! To make a salad you’ll want to eat, you might need to buy your favorite dressing, or, to make your own dressing, include items for texture and flavor like avocado, feta, or hemp seeds. You might need to pair vegetable snacks with something really delicious like nuts, a slice of cheese, or fresh hummus. Make it something you look forward to. Flavor sautéed or steamed veggies like green beans with little olive oil, Parmesan, salt, pepper, and lemon. Find flavors you like. Start looking, asking, and listening for vegetable ideas and recipes. Ask people you know what vegetables they enjoy and how they prepare them. Try to enjoy this new change. Best Vegetables to Eat Daily Not all vegetables are created equal. Colorful vegetables are loaded with nutrients and polyphenols, which are anti-inflammatory and health protective. The fiber, vitamins, important minerals, and phytochemicals in these colorful veggies support heart health, digestive health, immune health, brain health, healthy weight, and more. Make sure you include these types of vegetables as often as possible: Deep purple vegetables such as red cabbage, beets, purple cauliflower, and eggplants. They’re loaded with anthocyanins, a powerful antioxidant. Green veggies, such as spinach and Swiss chard, are among the healthiest foods you can eat on the planet. Cruciferous greens like broccoli and kale are too. Orange and yellow vegetables such as carrots, pumpkin, and squash are loaded with nutrients and beta-carotene – which converts to vitamin A in the body and supports eye health. Red vegetables like tomatoes have lycopene, which is heart healthy and immune protective. White vegetables – such as onions, leeks, shallots, and garlic – contain the heart healthy phytochemical allicin. They’re great for immune health too. After adding some veggies to your meals for a week or two, turn up your “veg-centricty” with the following preparation tips. 3 Tips for How to Start Eating More Vegetables! 1. Veggie Noodles and Rice If you own or choose to invest in a food processor and/or spiralizer, you can swap out high carb foods such as pasta and rice with vegetables. Just insert any type of vegetable into the spiralizer, and it will cut them into noodle-like shapes. Use them as you would pasta. Also, you can “rice” vegetables in a food processor with either the grating blade or the cutting/chopping knife blade. Cauliflower rice is very popular and delicious. 2. Bake, Roast, and Air Fry Try out different methods for cooking (baking, roasting, and air frying) your vegetables to determine what you like best or simply to add variety. Consider retooling your favorite baked dishes. Cauliflower or broccoli make delicious additions to mac and cheese. Swap the pasta in your lasagna for thin long strips of zucchini (which you can cut with a vegetable peeler). Try a baked vegetable dish. Drizzle a glass casserole dish or pan with olive oil. Chop up some veggies like onions, zucchini, carrots, celery, and bell pepper and add a little tomato paste. Season to taste. Bake for an hour and voila! Try “smashing” your vegetables on a baking sheet, add olive oil and seasonings and bake until crispy (check online for recipes). Bake extra of any of these dishes and keep the leftovers for meals during the week. You can also experiment with roasting vegetables. Roasting vegetables differs slightly from baking in that the vegetables are more exposed and baked at higher temps so that they get a little crispiness to them. Try any root vegetable – chop them up and brush them with some olive oil and seasoning and roast them according to your favorite recipe. Air frying is a wonderful invention. You get similar results as frying, but without the negative health effects of traditional frying. The hot air creates a frying effect, and it uses only a small amount of oil (1-2 teaspoons of olive oil). Try it with carrots or zucchini! 3. Soup It Up Soup provides a great way to combine many types of nutrient-packed vegetables. If you’re short on time, you can doctor up a canned soup, such as lentil soup, by adding some spinach and chopped carrots – or toss in some of your favorite frozen veggies. If you have the time and inclination, there’s a world of soups to make – and a gazillion recipes available online. Broccoli, butternut squash, zucchini, and asparagus all make for delicious pureed soups. They’re hearty and delicious, especially this time of year. Try out a vegetable soup with beans. You’ll get a protein and fiber punch from the beans, which can help provide satiety. Leeks, onion, and garlic make wonderful nutrient and flavor additions too. Keep It Going If you get away from your vegetable eating, simply get back to it as soon as you can. It’s not a diet, but a new habit to keep practicing, much like learning a new skill or sport. Imagine actually desiring vegetables because you crave them and they make you feel good. It’s 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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Natural Ways to Lose Belly Fat
Don’t be fooled by the claims of quick-fix diets and miracle belly weight loss products. Unfortunately, there’s no quick fix or magical method to losing belly fat. Instead, like most things in life that deliver real results, there’s a practical way to shed the excess weight from your midsection, which requires effort, consistency, and commitment to be successful. Here’s what you need to know about belly fat and how to lose it…really! About Belly Fat If you regularly consume more calories than your body uses, you will begin to store the excess calories as fat – and in many cases as belly fat, particularly if you’re genetically predisposed to store fat in your abdominal area or if you’re growing older in years. There are two types of fat deposited in the abdomen area: subcutaneous fat and visceral fat. Subcutaneous fat is the fat under your skin – that is the fat you can pinch. If you have too much, it’s a sign that you may have too much of the other kind of fat – visceral fat. Visceral fat envelops your abdominal organs deep inside your body. This type of fat tends to increase in both men and women as they age – especially in women starting at menopause. Visceral fat is biologically active, producing hormones and other substances that can negatively impact health. Higher visceral fat puts you at greater risk of developing heart health issues, elevated cholesterol, blood sugar problems, memory trouble, and a host of additional health issues – including greater risk of mortality. While you may wish to lose belly fat for appearance reasons, the greater motivation, if you have excess visceral fat, is for health. Research suggests that concerning levels of visceral fat are present in women with a waist circumference of 35 inches or more and for men with a waist circumference of 40 inches or more. If you fall in this category, you’re not alone. About 59% of U.S. adults have abdominal fat issues. 4 Ways to Lose Belly Fat If you simply want to lose a few pounds in your midsection or think you may have too much visceral fat, the following actions are the best ways to lose belly fat, according to science. Exercise Research indicates that walking as little as 30 minutes a day, six days a week can help you shed belly fat. Both moderate to high impact exercise and interval training have been shown to reduce subcutaneous and visceral fat. Indeed, a large study analysis involving 852 participants found that aerobic training of moderate or high intensity showed the highest potential in reducing visceral fat in overweight individuals. Strength training (exercise with weights) has also been shown to be effective in reducing abdominal fat. Surprisingly, while spot exercising (i.e., abdominal crunches) may tighten and tone muscles, it doesn’t help to reduce visceral fat. Consume Fewer Calories and More Whole Foods If you’re carrying extra pounds, you’ll likely need to tinker with your daily caloric intake to shed belly weight. Losing overall fat is the way to lose fat in your midsection, so finding a way to sustainably reduce calories each day so that you’re using more than you’re consuming is key. Consult a healthcare professional to find the ideal caloric intake for you. In the meantime, there’s a lot you can do to improve the quality of your diet to optimize your brain and body health, which will naturally support healthy weight and waist circumference. A brain healthy diet includes lots of nutrient-dense and fiber-rich fruits, vegetables, whole grains, and legumes, as well as lean proteins, healthy fats (fatty fish, nuts, seeds, avocados, and olive oil), and fermented foods. Also, minimize consumption of sugary drinks, desserts, and refined carbohydrates (chips, crackers, white bread, etc.). More nutrients, protein, health fat, and fiber will all help to stabilize blood sugar levels, keep inflammation low, and promote satiety. Healthful eating also can support your brain health, which helps you to have good judgment and impulse control. Protein before and after strength training and workouts helps to repair and build lean muscle mass and burn fat. Reduce Stress and Get Restful Sleep When you’re stressed, it raises your cortisol levels. Research shows that higher cortisol levels may promote the accumulation of fat tissue in the abdominal area. Too little sleep (less than 5 hours a night) or too much sleep (more than 8 hours) has been associated with greater visceral fat in studies involving adults under age 40. Also, when adults get too little sleep, they tend to choose high-calorie and high-carbohydrate foods, which are associated with weight gain. Staying calm and getting restful sleep support hormonal balance and help your brain and body work their best. Quit Smoking and Drink Less Alcohol Although not conclusive, some research indicates that smoking increases abdominal and visceral fat in smokers. Considering the numerous health risks smoking poses, this is just one more reason to kick the habit. When you drink alcohol, your liver burns alcohol instead of fat. Additionally, alcoholic beverages are often high in calories. And when you drink, you lose your inhibitions and are more likely to make poor food choices. In short, alcohol will undermine your efforts to reduce your midsection weight. Reduce your alcohol intake or cut it out altogether. Aim for Health Following the above actions will help you shed excess belly fat over time. A bright mood and good attitude matter too. Remember to keep your focus on health and love, and appreciate your body every step of the way. If you’re feeling discouraged, don’t forget to reach out for support from professionals and trusted friends! 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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Curcumin vs Turmeric: What Are They and How Can They Help Me?
Though often used interchangeably, the words curcumin and turmeric aren’t synonymous. Here’s a closer look at the differences between curcumin and turmeric, and their important connection. Is Curcumin the Same as Turmeric? Turmeric Used for thousands of years as a spice and medicinal herb, turmeric originates from India and comes from the root of the Curcuma longa plant, a member of the ginger family. From the outside, the turmeric root looks a lot like ginger. However, when you break it in half, turmeric’s interior is yellow-orange, while ginger’s is green. Due to its long history of being used as a spice, turmeric is found in many different foods. For instance, the turmeric root is dried, ground into powder, and added as a major constituent of yellow curry sauces. Hundreds of millions of people in other countries include turmeric in their daily diet. Turmeric’s health benefits are numerous. It contains polyphenol substances called curcuminoids, and the most active of these is called curcumin. Curcumin Curcumin is now an umbrella name for the three main active curcuminoids of turmeric known to improve health: curcumin, demethoxy-curcumin, and bis-demethoxycurcumin. Each brand of curcumin concentrate prepared from the turmeric root has a different ratio of these three curcuminoids. Modern science has extensively researched the curcumin complex of curcuminoids and established their powerful antioxidant and inflammatory response benefits. Curcumin may offer benefits for: memory mood eyes heart and circulation joints skin prostate intestinal tract It also may help support muscles, nerves, and numerous other human tissues. Curcumin vs Turmeric When evaluating the actions of curcumin and turmeric, does one have benefits over the other? One study showed that the curdione in turmeric may help fight fungal growth more efficiently than curcumin. Also, studies done in cell cultures show that turmeric may be better at suppressing the growth of tumor cells than curcumin alone. On the flip side, one animal study found that curcumin was better than turmeric at reducing diabetes markers. This is accomplished by lowering markers such as tumor necrosis factor (TNF) and interleukin 6 (IL-6) – major contributors to type 2 diabetes. Since turmeric contains curcumin, it’s difficult to determine if one is superior to the other – barring these possible exceptions. More studies are required to definitively identify the full range of benefits for both curcumin and turmeric. Curcumin and Turmeric Supplements Many curcumin and turmeric supplements have a fatal flaw; they’re poorly absorbed when taken by mouth. In fact, turmeric root powder and other conventional curcumin powders and supplements can be so poorly absorbed that only tiny amounts of curcumin are actually found in the bloodstream – which translates to little, if any, appreciable benefit to the brain and body. Also, there isn’t much consistency when it comes to quality control among curcumin supplements. Research conducted by ConsumerLab.com found that 20% of the curcumin and turmeric supplements they selected for review contained only half of the advertised amount of these compounds. One of the keys to getting the maximum benefit from a curcumin supplement is to ensure that it’s adequately absorbed once you take it. Filling the need for an ultra-pure, well absorbed curcumin supplement, BrainMD is proud to recommend... Brain Curcumins BrainMD’s Brain Curcumins supports working memory, calmness, and satisfaction in coping with mental strain.* Brain Curcumins provides the three major curcumins in the Longvida® Optimized Curcumin Extract. As a branded ingredient, Longvida is a breakthrough formula that helps fight physical fatigue and maintain a healthy mood. It’s also clinically confirmed to have high absorption in humans along with proven brain benefits. Benefits of Brain Curcumins Extremely Well Absorbed The three curcumins from the turmeric root have potent benefits in experimental systems, but are poorly absorbed when taken by mouth, which greatly limits their effectiveness in the human body. Longvida® is excellently absorbed and delivers curcumins to the brain.* Promotes Healthy Mood Resilience A double-blind clinical trial revealed many important brain benefits of Longvida®. Healthy volunteers with age-related memory difficulties had to take a challenging computerized test on Day 1 then again on Day 28. On Day 1, right after taking the test, compared to those on the placebo, those taking Longvida® showed improved alertness and better working memory. When tested again on Day 28, the volunteers taking Longvida® displayed more calmness and contentedness (satisfaction) after the mental strain of test, versus those who received a placebo. The curcumin group also had lower total and LDL cholesterol on Day 28, compared to the placebo group. Supports Working Memory The repeat of the cognitive assessment test at 28 days also found the curcumin group statistically more improved than the placebo group on conservation of working memory. This is related to alertness and to the brain’s short-term information capacity to facilitate doing a task. Longvida® may help conserve this faculty, which tends to decline with age.* Lessens Physical Fatigue As the trial began, taking the test brought on physical fatigue similarly in both groups. On the repeat test, after the trial ended, the curcumin group reported less fatigue than before, to a statistically superior extent compared to the placebo group. Fast Acting In the clinical trial, some subjects who received Longvida® curcumin showed better sustained attention and working memory (such as multitasking) just 1 hour after taking it. Don’t wait to support your memory, mood, and more. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about Brain Curcumins 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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4 Amazing Benefits of Elderberry
Call it a superfood, a superfruit, or a super berry – the elderberry indeed possesses something super! There’s a reason this nutrient-packed berry has been the top-selling herbal supplement in mainstream retail outlets for the past two years. Low in sugar, and high in fiber, vitamin C, minerals, and a variety of health-promoting polyphenols with strong antioxidant power, this tart berry has impressive antimicrobial, immune boosting, and anti-inflammatory properties. It has a long history of traditional use for a variety of ailments, and, in recent years, has become an increasingly popular supplement to take for lessening the symptoms and duration of colds and flus – with some evidence suggesting its efficacy. Here’s what you need to know about this remarkable berry. About the Elder The single-most distinguishing health feature of the elderberry is its incredible antioxidant strength – nearly double that of blueberries – which is derived from its high vitamin C and anthocyanin content. Anthocyanins are part of the flavonoid family of polyphenolic antioxidants. They’re the pigments that give elderberries their red and purple colors, and are excellent for your brain and body as they fight off free radicals and keep your cells healthy. The two most common types of elderberry plants are the European elderberry and American elderberry. The beautiful deciduous shrub has big white flowers, which become deep dark purple berries when ripe. The uncooked berries, leaves, bark, and roots of the elderberry contain very small amounts of certain plant chemicals that can cause an upset stomach. Elderberries are best cooked, and with the seeds strained. Elderberry is available in jams, chutneys, and pies, and as a juice or wine. The flowers are often boiled with sugar to make a sweet syrup or infused into tea. There are now inventive elderberry essence beverages and waters available too. When looking to support your health, you’ll find elderberry extract and powder in supplements, lozenges, gummies, syrup, creams, and more. 4 Benefits of Elderberry Syrups & Supplements With its antioxidant and anti-inflammatory power, elderberry offers a host of purported benefits that can help support your health in myriad ways. Here are several of the top researched benefits: May Help Reduce Duration of Colds and Flus While extracts of elderberry have been used traditionally to support upper respiratory health for centuries, it’s only recently that researchers have started to examine it as a remedy for the cold and flu. More than a decade ago, in a lab setting, scientists first took note of elderberry’s antimicrobial properties when they observed it inhibiting the growth of strep bacteria and flu viruses. Today, experts believe that elderberry extract’s antiviral and anti-inflammatory properties help it to potentially shorten the duration of cold and flu symptoms. Interestingly, these symptoms are attributed more to the body’s inflammatory response to the virus than to the virus itself. Several studies appear to confirm this idea. Notably, a double-blind placebo-controlled clinical trial had air travel passengers flying from Australia to an overseas destination take either elderberry extract or a placebo for a 15-day period starting 10 days before travel. The results showed that travelers using elderberry experienced on average a 2-day shorter duration of the cold and fewer cold symptoms than the control group. A 2018 meta-analysis on elderberry supplementation found that it substantially helped to reduce upper respiratory symptoms such as runny nose, nasal congestion, and cough. A more recent 2021 review of five randomized trials also found that elderberry may reduce the duration and severity of colds, and the duration of influenza – but not conclusively. It also noted evidence that elderberry has some effect on inflammatory markers. The review stated that elderberry “may be a safe option” for addressing viral respiratory illness. More studies are needed, but this initial research is promising. May Benefit Your Heart Health The super-rich anthocyanin content of elderberry is excellent for heart health. Considerable research indicates that a flavonoid-rich diet protects against heart health issues. Additionally, animal studies have shown that elderberry promotes healthy blood pressure levels. Research also suggests that elderberry has positive effects on blood sugar levels. Of course, out-of-control blood sugar levels are a major risk factor for heart health issues and vascular problems. Conversely, maintaining a healthy blood sugar level can help support your heart health. May Protect Your Skin The antioxidant and anti-inflammatory power of elderberry extract may benefit your skin. Indeed, research examining its impact found that elderberry may have the potential to ameliorate UVB-induced skin damage and inflammation. You can find skin creams now fortified with extracts of elderberry! May Help to Control Weight The anti-inflammatory power of elderberry’s anthocyanins may help to tame metabolic disturbances present in overweight subjects. An animal study showed that elderberry’s anti-inflammatory effects and positive impact on blood sugar could be helpful in addressing underlying weight issues. Additionally, in an observational human study, subjects that consumed a supplement drink of elderberry for a certain period of time showed that a number of biomarkers improved – including a healthier mean weight, a better blood pressure level, and greater well-being physically and emotionally. More to Come The health benefits of elderberry are still being studied. Traditional uses that have yet to be proven include drinking it as a tea for digestive health or consuming it for its diuretic and laxative effects. It also has been used to ease minor pains such as headaches or toothaches, and some nerve pain. Enjoy the Benefits of Elderberry While it’s great to use elderberry supplements, teas, and lozenges during the cold and flu season, remember it can be enjoyed in other ways. Add elderberry powder to a smoothie or consider baking an elderberry pie – with healthy ingredients of course! 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 8 Types of Meds That Can Deplete Your Nutrients
Do you take medications? If so, are you aware of the side effects of those medications? Medication Side Effects If you check the side effects associated with common over the counter and prescription medications, you’ll see long lists of problems, such as headache, nausea, diarrhea, constipation, etc. However, what those lists typically don’t tell you is that many of these popular drugs have the potential to set you up for a host of mental issues including feelings of nervousness and emptiness, mood swings, memory problems, trouble focusing, and more. Regardless of which medication you take, one “side effect” many people fail to consider is how these medications may interact with other nutrients in your body. Are Medications Depleting Your Nutrients? Many medications can cause nutrient depletions in the body. While you shouldn’t stop taking any medications without checking with your doctor, it’s important to be aware of potential nutritional pitfalls linked to drug use so you can replace vital nutrients. 8 Types of Meds That Can Deplete Your Nutrients In his book Feel Better Fast and Make It Last, Dr. Daniel Amen lists several commonly prescribed medications and the nutrients they may deplete: Antacids Over the counter or prescription antacids, especially proton pump inhibitors (PPIs), are designed to decrease stomach acid to reduce heartburn and acid reflux. Unfortunately, they also can cause a significant reduction in healthy gut bacteria. An imbalance in the gut may lead to serious mood issues and an increased risk of mental health problems. Antacids can decrease calcium, phosphorus, and potassium. Also, they can contribute to dysbiosis, or small bowel overgrowth of unhealthy bacteria, which can cause vitamin K deficiency and low mineral absorption. Antibiotics Though antibiotics are intended to kill the harmful bacteria that make you sick, they also may end up harming some of the good bacteria in your gut. In some people, the overuse of antibiotics can deplete the population of good bugs and tip the ratio in favor of the bad bugs. When it comes to nutrients, antibiotics can decrease B vitamins and vitamin K in the body. Antidiabetics Antidiabetic medications are used to manage the symptoms of diabetes. They’re intended to bring blood sugar levels into a healthy range. Taking these medications may decrease coenzyme Q10 (CoQ10) and vitamin B12. Antihypertensives These medications help lower blood pressure. This drug class includes angiotensin-converting enzyme (ACE) inhibitors, angiotensin 2 receptor blockers (ARBs), alpha blockers, beta blockers, calcium channel blockers (CCBs), and diuretics (water pills). Antihypertensives may decrease vitamins B6 and K, CoQ10, magnesium, and zinc. Anti-inflammatories Anti-inflammatory medications are used to help reduce inflammation and reduce pain. Non-steroidal anti-inflammatory drugs (NSAIDs) are widely used and are often sold over the counter. This category of drugs can potentially decrease vitamins B6, C, D, and K, and minerals such as calcium, zinc, and iron. Cholesterol-lowering Medications These medications, most notably statins, are prescribed for individuals with high cholesterol levels. Cholesterol-lowering drugs can decrease CoQ10, omega-3 fatty acids, and carnitine. Female Hormones Medications used to support female hormones may decrease folic acid, magnesium, B vitamins, vitamin C, zinc, selenium, and CoQ10. Oral Contraceptives Oral contraceptives can decrease B vitamins, magnesium, folic acid, selenium, zinc, tyrosine, and serotonin. Many women who take oral contraceptives experience low mood. One study found that oral contraceptives can double the risk of suicide in teenage girls and significantly increase the risk in adult women. One of the best ways to ensure you’re getting enough of the vital nutrients your body needs every day, and to help replenish nutrients depleted by medications, is to take a high-quality multivitamin. BrainMD is proud to offer… NeuroVite Plus Multivitamin NeuroVite Plus Multivitamin is the first and only daily multivitamin that contains over 50 vitamins, minerals, and plant extracts developed through clinical studies.* NeuroVite Plus was formulated to provide whole-body wellness with additional brain-healthy nutrients.* It offers advanced nutrition in a way that far surpasses many big-box store or drugstore multivitamins.* 8 Benefits of NeuroVite Plus Though the benefits of this dynamic, broad-spectrum multivitamin are numerous, NeuroVite Plus can support your daily health in 8 major ways: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Nourishes your body’s cells, tissues, and organs – NeuroVite’s wide range of vitamins, minerals, and other nutrients provide your cells with the key nutrients they need for energy, health, and survival* Promotes high-level brain functioning – NeuroVite’s uniquely diverse array of nutrients help protect, energize, and renew your intensely active brain cells* Supports the health of all the body’s major organ systems – phosphatidylserine for the brain, lutein and zeaxanthin for the eyes (and brain), resveratrol and hesperidin for the heart and circulation, coenzyme Q10 (CoQ10) for the heart, vitamin A for the immune system, and a full range of vitamins (such as vitamin K) and essential dietary minerals (like magnesium)* Protects against free radical damage – with an array of antioxidants, such as vitamin C, d-alpha vitamin E, mixed tocopherols and tocotrienols (7 other natural vitamin Es), CoQ10, alpha-lipoic acid, and the essential minerals zinc, selenium, and manganese* Easily tolerated – due to the careful selection of beneficial food concentrates as well as digestive enzymes to help ensure digestion and absorption* Goes beyond other multiples to further promote optimal brain function – with important phytonutrients that help sustain brain cells* Contains three proprietary nutrient blends formulated by Dr. Amen – Brain Boosting Blend, Digestive Enzyme Blend, and Fruit and Vegetable Blend Free of common allergens or other unhealthy ingredients – contains no sugar, gluten, dairy, corn, nuts, eggs, or artificial colors or flavors [/wc_box] NeuroVite Plus was formulated to feed our trillions of cells with the vitamins, minerals, and conditionally essential nutrients they need to keep the body alive.* Its many additional ingredients further contribute to optimizing energy generation and utilization, maintenance, and repair of the brain and entire body.* The current research on brain and body nutrition demonstrates that everyone can benefit from taking a multiple vitamin-mineral supplement that’s concentrated, naturally derived, science-based, and made with integrity.* For all the above, take NeuroVite Plus daily. Feed Your Brain The modern diet isn’t providing sufficient average intakes of various essential nutrients the body requires each day. While failing to get enough of these vitamins and minerals may lead to serious, long-term health issues, feeding your brain and body with healthy foods and high-quality supplements can provide tremendous nutritional health support for you and everyone in your family. Having deficient levels of these nutrients can lead to low mood and other mental or physical problems. Consider working with a nutritionally informed physician, such as a functional medicine specialist, to check and optimize your nutrient levels, especially if you’re taking medications. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about NeuroVite Plus Multivitamin, or 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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Eat More of These Super Seeds: Chia, Hemp, and Flax
How well seeded is your diet? It might sound like a funny question, but when it comes to your brain and body health, it’s an important one. That’s because nature packs an incredible array of brain healthy nutrients into tiny little seeds. If you want to take advantage of all that seeds have to offer, consider eating more “super seeds.” What Are Super Seeds? Super seeds are basically superfoods that are seeds. They’re exceptionally nutrient dense, comprised of beneficial natural compounds, vitamins, minerals, antioxidants, healthy fats, and fiber. They tend to have anti-inflammatory properties and vital nutrients that promote multiple important areas of health. Nutritional science recognizes the value of super seeds. In fact, an exhaustive 2022 research review on the benefits of nuts and seeds, concluded that evidence supports the dietary recommendation of a handful of nuts and seeds daily (except for those with nut allergies, of course). Here’s what you need to know about the health benefits of super seeds. 3 of the Best Super Seeds to Add to Your Diet! 1. Chia for Champions The tiny black seeds that become gelatinous when combined with liquid have been consumed by humans for millennia – dating back to 3500 B.C. Recently, health-conscious consumers have driven the demand for chia seeds, and for good reason. Chia seeds are considered a complete protein and are a rich source of fiber, vitamins, minerals, omega-3s, protein, antioxidants, and polyphenols. Here are just a few of chia’s many health benefits: High in Fiber Chia seeds have the highest fiber content among the super seeds. Two tablespoons deliver 10 grams of fiber, about 35% of the recommended daily intake for adults! What’s more, they’re mostly soluble fiber and mucilage (its thick gluey consistency when moistened). This type of fiber is soothing to the lining of your gut and actually helps feed beneficial bacteria, as well as promotes motility. Soluble fiber also supports healthy cholesterol and blood sugar levels. Chia fiber, especially when the seeds are soaked before consuming, help provide satiety too. Rich in Minerals Chia seeds provide decent amounts of important minerals such as calcium, phosphorous, potassium, magnesium, and trace minerals such as iron and zinc. Healthy Fats One of the richest plant sources of omega-3 fatty acids, chia seeds are loaded with alpha-linolenic acid (ALA), which helps to keep inflammation levels in a healthy range. Most Americans are deficient in omega-3s. One tablespoon of chia provides more than double the daily amount of ALA recommended by the National Institutes of Health. 2. Hearty Hemp Hemp seeds are extracted from the Cannabis sativa plant. They have a hard exterior and a soft interior. The soft insides are called hemp hearts. These nutty-tasting marvels of nutrition are the most protein-rich super seed. And like other super seeds, they’re a great source of healthy fats, vitamins, minerals, fiber, polyphenols, and antioxidants. Here are a few of hemp seed’s health benefits: Rich in Healthy Fats About 30% percent of hemp seeds are made up of fat that includes a healthy balance of omega-6 (linoleic acid and gamma-linolenic acid or GLA) and omega-3 fatty acids (ALA) at the ideal ratio of 3:1. They promote improved heart health and healthy cholesterol level, as well as healthy blood pressure and triglyceride levels. Additionally, GLA from hemp is thought to help hormonal balance, which is especially valued by women who struggle with menstrual and menopausal symptoms. Complete Protein Hemp seeds are about 25% protein, making them an excellent choice for vegans and vegetarians needing a complete protein source. They also contain high concentrations of the amino acid arginine. Arginine is a known vasodilator, meaning it relaxes blood vessels and allows for healthy blood flow. This is especially beneficial for brain function. Great Source of Fiber, Vitamins, and Minerals Hemp seeds are a formidable source of both soluble and insoluble fiber, containing 20% and 80%, respectively. Like with chia seeds, the soluble fiber acts as a prebiotic that feeds the healthy microflora in your gut. Fiber also helps with motility and promoting balanced blood sugar levels in the body. Hemp seeds are a rich source of vitamin E, magnesium, phosphorous, zinc, and manganese. 3. Faithful Flax Flaxseed has been cultivated and relied upon for its health properties for thousands of years. Hippocrates, regarded as the father of medicine, advocated flax to ease abdominal pain. Today, people love flaxseed for both its nutty flavor and health properties. Indeed, it’s a treasure trove of nutrients. Namely, flaxseed is packed with ALA, making it the richest plant-source of omega-3 fatty acids, as well as the richest dietary source of plant lignans. Here are a few of its top health benefits: Rich in Healthy Fats Healthy fats make up a whopping 40% of flaxseed’s nutritional content – of which 55% is the omega-3 ALA, which provides strong anti-inflammatory effects in the body. Best Source of Lignans The concentration of lignans in flaxseed is remarkably high. Some research suggests that flaxseed’s lignans have antioxidant and antiestrogenic properties, which may have a protective effect against several degenerative health issues. Flaxseed’s high lignan content may help support breast health, heart health, bone health, and hormonal balance. Healthy Amounts of Fiber, Protein, and Nutrients As with chia and hemp seeds, flaxseed’s mix of soluble and insoluble fiber adds support for gut and digestive health. Flaxseed also is a relatively good source of vitamins and minerals such as thiamin (vitamin B1), phosphorous, magnesium, manganese, and iron, amongst others. Go Nuts Over Seeds Give your health a quick boost daily by adding super seeds to your: breakfast cereal or overnight oats smoothie baked goods eggs (substitute chia seeds or flaxseed) leafy green salad Seed the day! At BrainMD, we’re dedicated to providing the highest purity nutrients and standardized herbal ingredients to support your energy, focus and overall well-being. For more information about our full list of supplements, please visit us at BrainMD.
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