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5 of the Best Ways to Support Your Brain Health
"The brain is an integrated whole, a symphony of parts that work together to create and sustain a life.” -Dr. Daniel Amen Your brain is involved in everything you do. How you think, act, and relate to others is directly tied to the functioning of your brain. When the brain works right, you tend to be at your best. When the brain is troubled, you may struggle in different areas of your life. So, what can you do to help your troubled brain or optimize your healthy brain? Adopting healthy lifestyle measures—such as maintaining a healthy diet, making regular exercise a priority, getting quality sleep, and taking high-purity supplements—is a great place to start. The following tips also may help support your cognition and memory over the long-haul… 5 Ways to Support Your Brain Health (At Any Age) 1. New Learning One of the keys to supporting your brain function is to continually engage in new learning. Like a muscle, the more you use your brain the stronger it gets. Whenever you learn something, new neural connections are created. Try learning a new language or hobby like painting or playing a musical instrument. Also, you can hone your mental sharpness by engaging in motor activities like yoga or dancing. 2. Don’t Multitask Can’t find your keys? Maybe it’s because you weren’t consciously aware when you put them down. If you tend to juggle many things at once, you’re bound to forget the little things. In an increasingly distracted society, it’s become clear that the brain isn’t meant to excessively multitask. The brain functions best when it’s allowed to switch focus from one thing to another, which is why it’s difficult to read a book and hold a conversation at the same time. Intense multitasking tends to slow mental processing, so make it a point to concentrate on one task at a time. 3. Play Brain Games Brain games can help sharpen memory and other cognitive functions, especially for older adults. Spending at least 15 minutes a day on games – such as crossword puzzles, chess, sudoku, and jigsaw puzzles – may help improve your concentration. There are various online sites where you can do mental exercises to improve your cognitive skills. Regardless of your age, mental exercise can have an overall positive effect on your brain. When you stop learning, your brain starts fading, so don’t stop challenging your brain daily. 4. Practice Gratitude Did you know that practicing gratitude causes changes in your brain that can help you feel better? Being grateful for the good things in your life also may enhance brain function. Writing down the things you’re grateful for can make the practice even more powerful. Tell people who are important to you that you’re grateful for them. This can help boost their mood and yours. 5. Take A Look One of the best ways to improve your brain health is to take a look at your brain. How can you accomplish that? By getting a brain image. Brain imaging removes the guesswork from the standard psychiatric approach of prescribing high-powered medications to treat symptoms, which is like throwing darts at a dartboard in the dark. By contrast, the approach at Amen Clinics is to look inside the brain to identify the source of the problem and to treat it with as natural a regimen as possible. If you’ve hit a wall with traditional psychiatric care, or are just curious to know what’s going on inside your brain, here’s how you can get an accurate image of your brain… Brain SPECT Imaging SPECT (single photon emission computed tomography) is a state-of-the-art brain mapping tool that can give trained medical professionals more information to help their patients. SPECT is a nuclear medicine study that’s proven to reliably evaluate blood flow and activity in the brain. How Imaging Can Support Your Brain Health SPECT allows physicians to look deep inside the brain to observe three things: Areas of the brain that work well Areas of the brain that work too hard Areas of the brain that don’t work hard enough SPECT imaging is a clinically valuable tool for looking at brain function to help target treatment. With the help of brain imaging, doctors also can test to see if there are physical or chemical imbalances, vitamin deficiencies, low neurotransmitter production, and many other factors. Also, SPECT scans can help families see their loved one’s problems as medical not moral, which helps increase compassion and understanding while decreasing shame, blame, and stigma. Brain SPECT imaging can help get to the root of a wide variety of mental health conditions and cognitive issues, so you can find the best solutions to get your life back on track. Why Choose Amen Clinics for Brain SPECT Imaging? For over 30 years, Amen Clinics has performed over 200,000 scans on patients 9 months old to 105 years old from over 155 countries. In addition to diagnosing and treating patients with psychiatric symptoms such as attention challenges, mood issues, addiction, head trauma, and many other complex or resistant psychiatric problems, Amen Clinics also has scanned many health-conscious individuals interested in learning more about their brains and how to keep them optimized far into the future. How to Get Help While Cognitive Behavioral Therapy (CBT) has helped many people with their struggles, brain imaging technology has changed the way healthcare professionals evaluate and treat the brain. Amen Clinics uses brain imaging technology to identify your specific brain type, so they’re able to tailor a targeted treatment plan to address your symptoms and enhance your quality of life. If you have additional questions about brain SPECT imaging, or would like to set up an appointment, call 888-288-9834 today! It’s Never Too Late Regardless of how you’ve treated your brain in the past, you can support your brain health. Applying these practical tips can help brain function and pump the brakes on brain aging. Remember, it’s never too late, or early, to adopt brain-healthy habits that can benefit you for the rest of your life. 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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5 Things You Should Look for in a Healthy Protein Bar
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. In short, you can’t live without protein. Protein Basics There are many reasons why protein is good for you. For starters, it performs many critical functions in your body. The human body contains thousands of proteins made up from different combinations of 20 amino acids. Among their many duties, proteins catalyze biochemical reactions and serve as chemical messengers, make up (and repair) your body’s hard and soft structure, bolster immune function, balance fluids and pH, transport and store nutrients, and more. Protein is literally in every cell of your body. Complete Protein Complete proteins provide all the essential amino acids in sufficient quantities. Of the 20 amino acids your body uses to make proteins, it can synthesize 11 of them (non-essential amino acids), but 9 of them must come from your diet (essential amino acids). Animal sources of protein contain all 9 amino acids, making them a complete protein. Plant sources generally contain any number of amino acids, but not all 9 (with a few exceptions, such as quinoa, Brazil nuts, buckwheat, hempseeds, chia seeds, etc.). 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. Plant-Based Protein Plant-based protein is a healthy option for increasing protein intake. According to a randomized, double-blind, placebo-controlled clinical study published in the Journal of the International Society of Sports Nutrition,¹ there was no difference between plant-based (pea) protein and whey protein (the industry’s dairy-based standard) in building strength and muscle thickness. Plant-based protein is also good for the health of your heart. In a study published in the American Journal of Epidemiology, researchers found that intake over time of plant-based proteins (rather than animal-based proteins)² decreased the risk of serious heart issues. Also, plant-based protein is easy to digest and doesn’t typically cause bloating, as some animal-based protein sources can. How to Get More Protein The prospect of getting the recommended 45 to 100 grams of dietary protein everyday can be daunting. Some increase their protein intake by adding protein powder to their juice or smoothie, but many people don’t enjoy the smell, flavor, or chalky texture. Others prefer to boost their protein by snacking on protein bars. Unfortunately, many protein bars are loaded with added sugar and other unhealthy ingredients. So, how can you know if a protein bar is healthy or not? In addition to high-quality protein, here are some of the top things to look for in a healthy protein bar. 5 Things You Should Look for in a Healthy Protein Bar 1. Caloric Content It’s always a good idea to count the calories of the foods you eat. Though the tendency is to only focus on the caloric intake of main meals, don’t forget to count the calories consumed from snacks and beverages. According to the USDA’s 2020 report, it’s recommended that women should consume 1,600 to 2,400 calories a day and men need between 2,000 to 3,000 calories a day.³ Since they’re intended to provide instant energy or tide you over until your next meal, check to ensure your protein bar is low calorie so that you don’t exceed your recommended daily calorie total. 2. Carb Content The USDA recommends healthy adults get 45-65% of total daily calories from carbs. Some people choose to limit carbs for weight loss or other reasons, but it’s best to consult your doctor or a registered dietitian who can help you do so safely. It’s also important to balance carbohydrates with small portions of healthy fats and protein, and plenty of water. When you’re craving a protein bar, make sure it isn’t loaded with carbs. 3. Healthy Fats The two main types of “good” fats are monounsaturated and polyunsaturated fats. Healthy fats include nuts, seeds, avocados, eggs, and cold-water fish rich in omega-3s like wild salmon and sardines. Although fats have often been deemed the culprit of an unhealthy lifestyle in the same way carbs have, they’re essential to your health. Including these in a meal can help keep you full longer, since fat digestion takes the longest compared to carbs and proteins. It’s a good idea to purchase a protein bar low in saturated fat and no trans fats, and rich in healthy fats. 4. High Fiber 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. To help hold off hunger pangs, be sure to purchase a protein bar with at least 4 grams of fiber. 5. No Added Sugar Sugar content claims on food labels can be confusing and disingenuous. This is especially true since many products attempt to hide or disguise their sugar content. On food labels, sugar may appear as glucose, fructose, sucrose, maltose, lactose, dextrose, or starch. Keep an eye out for corn syrup, fruit juice, raw sugar, and honey, which also contain sugar. Even “reduced sugar” and “sugar-free” bars contain some added sugar, so make sure your protein bar says “no sugar added” on the label. Healthy Snacks Healthy snacks can be a key factor in supporting your ability to stick to a healthy food plan. Eating the right kind of snack between balanced meals can help you maintain a healthy weight and resist the urge to grab sugary or salty foods. If you’re looking for a gluten-free, high fiber, plant-powered protein bar, BrainMD is proud to offer… Brain Boost Plant-Powered Protein Bar Fuel your brain and body with 12 grams of delicious, plant-based protein, nutrient-rich cocoa, and 11 grams of healthy prebiotic fibers. Finally…A Healthy Snack Bar! Most protein bars on the market are loaded with added sugars. They’re essentially candy bars. Not ours! Brain Boost Plant-Powered Protein Bars contain no added sugar, plant-based protein, and fiber to help satisfy your hunger. These bars were developed by Dr. Daniel G. Amen, who also helped create BrainMD’s two decadent, brain-healthy chocolate bars: Brain In Love and Brain In Focus. Here are just a few of the many benefits of Brain Boost Bars: plant-based protein to help build muscle* prebiotic fibers to aid in digestion and a healthy microbiome* polyphenols to help circulation and blood flow to the brain* Brain Boost Bars are sweetened with allulose, stevia and monk fruit. These bars also contain cocoa, almonds, and MCT oil, which add antioxidants and polyphenols to support brain health. Healthy Protein Bars Brain Boost Bars are scientifically developed to be a quality protein source for everyday life. With essential amino acids and other ingredients that fulfill the nutritional components of a healthy diet, adding Brain Boost Bars into your daily snack routine can benefit not only your brain, but your entire body. The next time you feel yourself dragging, drop your coffee or energy drink, toss your sugary snacks, and grab a Brain Boost Bar. It’s sure to be your favorite new snack! 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 Boost Plant-Powered Protein Bars and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Babault, N., Païzis, C., Deley, G. et al. Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein. J Int Soc Sports Nutr 12, 3 (2015). https://doi.org/10.1186/s12970-014-0064-5 2. Edward Giovannucci et al. Association of Animal and Plant Protein Intake With All-Cause and Cause-Specific Mortality. JAMA Internal Medicine, 2016 DOI: 10.1001/jamainternmed.2016.4182 3. Mayorquin, O. (2022, June 8). How many calories should you eat in a day? The USDA's guidelines for men, women and children. USA Today.
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Introducing the Brain Boost Bar: Plant-Based Protein With MCT Oil for Energy!
Do you ever get a snack attack? You’re not alone. Millions of Americans struggle with the inter-meal munchies every day. To curb their hunger and tide them over until their next meal, many reach for an unhealthy snack. Snickers may satisfy (at least for the moment), but the high sugar content, among many other unhealthy ingredients, can lead to an energy crash. Unfortunately, these sugar-laden, fat-filled treats provide a quick high that’s soon followed by a precipitous drop in mood and energy. To avoid the quick fix of consuming junk food and energy drinks, which only provide a temporary boost in energy, reach for a healthy snack. Healthy Snacks Healthy snacks can be a key factor in supporting your ability to stick to a healthy food plan. Eating the right kind of snack between balanced meals can help you maintain a healthy weight and resist the urge to grab sugary or salty foods. Healthy snacks can help: Keep your blood sugar stable Curb the urge to overeat Rev up your metabolism Provide the fuel you need to feel alert and focused throughout the day Healthy snacks can help fight mid-morning fatigue, mid-afternoon carb craving, and midnight grazing – all common culprits in weight gain. One of the keys to achieving and maintaining a healthy weight is to know what kinds of snacks are best for you. If you’re looking for a gluten-free, high fiber, plant-powered protein bar, BrainMD is proud to offer… Brain Boost Plant-Powered Protein Bars Fuel your brain and body with 12 grams of delicious, plant-based protein, nutrient-rich cocoa, and 11 grams of healthy prebiotic fibers. Finally…A Healthy Snack Bar! Most protein bars on the market are loaded with added sugars. They’re essentially candy bars. Not ours! Brain Boost Plant-Powered Protein Bars contain no added sugar, plant-based protein, and fiber to help satisfy your hunger.* These dark chocolate almond bars were developed by Dr. Daniel G. Amen, who also helped create BrainMD’s two decadent, brain-healthy chocolate bars: Brain In Love and Brain In Focus. Here are just a few of the many benefits of Brain Boost Bars: plant-based protein to help build muscle* prebiotic fibers to aid in digestion and a healthy microbiome* polyphenols to help circulation and blood flow to the brain* Brain Boost Bars are sweetened with allulose, stevia and monk fruit. These bars also contain cocoa, almonds and MCT oil, which add antioxidants and polyphenols to support brain health.* Brain Boost Bars Ingredients Here are just some of the natural ingredients in Brain Boost Bars: Almond butter Protein blend (pea protein, brown rice protein, pumpkin protein) Inulin Chocolate chips (cocoa beans, allulose, sunflower lecithin) Almonds Cocoa butter MCT oil powder Sea salt Stevia extract Monk fruit extract Brain Boost Bars FAQ Who can benefit from Brain Boost Bars? Anyone interested in adding more protein, nutrients, and brain-supporting polyphenols to their diet. Brain Boost Bars are the perfect, healthy snack to add to your wellness routine. How do I take Brain Boost Bars? Brain Boost Bars come in convenient single servings. At only 200 calories, they’re the perfect snack to have on hand if you’re looking to optimize your nutrition. Do Brain Boost Bars contain added sugars? No. Brain Boost Bars are sweetened with natural sources like allulose, stevia, and monk fruit. What type of protein is in Brain Boost Bars? Brain Boost Bars contain a protein blend of pea protein, brown rice protein, and pumpkin protein. They also contain almonds and almond butter, which add protein and antioxidants.* Do Brain Boost Bars contain allergens? Brain Boost Bars contain almonds and are produced in a facility that processes peanuts, soy, tree nuts, milk, wheat, and sesame. These bars are naturally free of egg, yeast, dairy, gluten, sugar, soy, and artificial colorings/flavorings. What other products complement or enhance the effectiveness of this bar? This product is supported by some of BrainMD’s other functional foods, including OMNI Protein (Chocolate and Vanilla), our plant-based protein powder that supports mental focus, muscle energy, exercise and stress recovery, and Neuro Greens Superfood, our scientifically designed greens powder that features a diversity of superfoods (multi-colored fruits, vegetables, algae, mushrooms, and fiber) proven to benefit the brain, immune system, and entire body.* Healthy Energy Brain Boost Bars are scientifically developed to be a quality protein source for everyday life.* With essential amino acids and other ingredients that fulfill the nutritional components of a healthy diet, adding Brain Boost Bars into your daily snack routine can benefit not only your brain, but your entire body.* The next time you feel yourself dragging at work, during a study session, or just as you’re going about your daily routine, drop your coffee or energy drink, toss your sugary snacks, and grab a Brain Boost Bar.* Healthy energy is just a bite away! 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 Boost Plant-Powered Protein Bars 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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Erectile Dysfunction: 5 of the Best Ways to Boost Blood Flow!
Healthy blood flow is crucial to your brain…and your entire body. Blood Flow Basics Your body’s vast network of blood vessels move blood throughout your body, transporting nutrients and oxygen to every cell in your body. Keeping the blood coursing through your vessels is a key to good health. Blood flow and blood circulation are linked to blood pressure, which is a measure of the force that blood exerts against the vessel walls as it moves through the vessels. When blood pressure is high, blood flow can become constricted. When blood pressure is in a normal range, blood flow is also typically healthy. The ability of blood vessels to dilate and constrict in response to blood flow allows your blood pressure to remain within a healthy range. Blood flow is particularly important to optimal brain function. Though your brain weighs about 3 pounds, it requires roughly 20% of your body’s blood flow and oxygen. Since your brain is the executive control center of the body, proper blood flow to the brain is essential to overall health. That’s why it’s so vital to avoid the things that can reduce blood flow to your brain and body. One way to stay healthy and energized is to keep an eye on these everyday blood flow disruptors… Beware These 7 Common Blood Flow Disruptors 1. Caffeine Consumption Drinking more than 2 cups of caffeinated beverages a day may tax your liver and create issues with other organs and bodily systems. Also, excessive caffeine consumption every day can constrict blood flow to your brain. 2. Excessive Alcohol Drinking alcohol can reduce blood flow to the brain, especially the prefrontal cortex, the part of the brain most involved with decision-making and good judgment. 3. Smoking and Vaping Among its many other negative effects on the body, smoking and vaping caffeine can constrict blood flow, which can have detrimental effects on the brain and body. 4. High Blood Pressure High blood pressure can negatively impact blood flow to the brain. This can cause a vicious circle where poor blood flow leads to high blood pressure. 5. Sedentary Lifestyle Some have said that sitting is the new smoking. Maintaining a sedentary lifestyle, or exercising less than twice a week, can lead to poor bodily blood flow. 6. High LDL Cholesterol High levels of LDL cholesterol, particularly having a high content of small LDL particles, can be a sign that blood flow isn’t optimal. 7. Sleep Issues Getting quality sleep each night can help your brain function at optimal levels, as well as support your overall immunity and wellness. Sleep issues are common and may reduce overall blood flow to the brain. Adults should try to get an average of 7 to 9 hours of sleep per night. Other potential signs of poor blood flow are persistent pain, muscle cramps, numbness, digestive issues, and coldness in the hands or feet. If you have heart health issues, interrupted sleep, low libido, elevated blood pressure, a sedentary lifestyle, or are overweight, you likely have blood flow issues. Another sign of low blood flow that affects millions of men is erectile dysfunction. Possible Causes of Erectile Dysfunction Erectile dysfunction (ED) may be an issue if you have trouble getting/keeping an erection and if you have reduced sexual desire. Occasional erectile issues may not be a serious problem. However, if such issues persist, it may be a sign of an underlying health problem. Here are some of the common factors that can contribute to erectile dysfunction. Alcohol: Consuming large quantities of alcohol may decrease sexual desire. Heavy drinking also can make it difficult to achieve or maintain an erection. Low Testosterone: Testosterone is the primary hormone responsible for libido in men. Those who experience a decline in testosterone may experience emotional and physical changes, and problems with sexual function. Medications and Drugs: Several drugs can contribute to ED, including antidepressants, antihistamines, blood pressure medications, painkillers, and recreational drugs. Poor Sleep: There may be a link between poor sleep and testosterone levels. Also, according to sleep specialist Dr. Shane Creado, “When a man has issues with erectile dysfunction, one of the first things clinicians need to look into is optimizing the quantity and quality of his sleep.” Weight Struggles: Having excess fat tissue can decrease testosterone levels, which can worsen the effects of ED. In addition to these issues, ED also may be exacerbated by psychological challenges including stress, mood issues, and relationship issues. Here are a few of the top ways to increase blood flow to the brain and body. 5 of the Best Natural Ways to Improve Blood Flow 1. Meditation One study showed that individuals who practice meditation daily have lower blood levels of stress hormones such as cortisol. Also, both prayer and meditation have been shown to improve blood flow to the brain. 2. Energizing Foods One way to make a positive impact on your blood flow and blood pressure is to incorporate these energizing foods into your diet: Beets Berries Citrus Fruit Fatty Fish Leafy Green Vegetables Nuts/Seeds Pomegranates Spices (cayenne pepper, cinnamon, turmeric) Since there appears to be a link between blood flow and blood pressure, foods that are good for healthy blood circulation are often good for healthy blood pressure too. 3. Consistent Exercise In addition to its physical benefits, exercise increases blood flow which helps deliver oxygen and other needed nutrients to the brain. Regular exercise also can raise the levels of energy-promoting and mood-enhancing neurotransmitters such as dopamine, norepinephrine, and serotonin in the brain. 4. Supporting Supplements Some supplements that help maintain healthy blood pressure and increase blood flow include ginkgo biloba, cocoa flavanols, green tea catechins, and resveratrol. Also, it’s recommended that you take a good multivitamin/mineral, vitamin D, magnesium, and an omega-3 EPA/DHA supplement daily. 5. Oxygen Therapy Hyperbaric Oxygen Therapy (HBOT) is a simple, non-invasive, painless treatment with minimal side effects that uses the power of oxygen to enhance the healing process in the body. Before-and-after brain scans of people who’ve tried HBOT therapy have reported remarkable improvement in blood flow. Boost Your Blood Flow In addition to the tips listed above, there are many ways to improve your blood flow, including treating high blood pressure and high cholesterol issues, and avoiding cigarettes and excessive alcohol and caffeine consumption, which may constrict blood flow to the brain. Reducing stress and supporting mood also can help alleviate erectile dysfunction issues. If you’re dealing with ED, or any of the other blood flow problems listed above, it’s recommended that you seek out the guidance of a healthcare professional to provide you with a customized strategy to improve your blood flow and overall health. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Here’s What You Need to Know About Allulose Sweetener
Americans love sugar. Sadly, too many people are hooked on sugar-filled foods and snacks. Many beverages, such as flavored coffees, teas, and soft drinks, are loaded with sugar or artificial sweeteners. Artificial Sweeteners Artificial sweeteners such as acesulfame potassium (Ace K), aspartame, saccharin, and sucralose may provide sweetness without calories, but they come with a price. These sweeteners may contribute to high insulin levels, lead to a slower metabolism, increase the risk of heart health issues, negatively skew the good-to-bad bacterial ratio in your gut, cause blood sugar instability, and retrain your taste buds to crave sugar- and fat-filled foods instead of fruits and vegetables. Consuming diet sodas that contain sucralose and Ace K may lead to an increased production of fat cells. Artificial sweeteners may cause weight gain and other health issues. Natural Sweeteners If you want to avoid sugar and artificial sweeteners, there are better, healthier options to consider. To add a little sweetness to your coffee, tea, or other beverage of choice, reach for natural, lower-calorie sweeteners like monk fruit powder or stevia. Also, consider sugar alternatives like allulose and erythritol. Swap Artificial Sweeteners with These 2 Natural Sweeteners Allulose Allulose is a low-calorie sugar naturally found in figs and raisins. Simple sugars (monosaccharides) contain a single sugar molecule. As a monosaccharide, allulose has 90% fewer calories than sucrose (basic sugar). Allulose doesn’t affect blood sugar or insulin levels in the same way that sugar can, so it’s an ideal natural sweetener for those who deal with diabetes. Since it has super low sugar content, it’s also a good choice for those on the ketogenic diet. Using allulose, in healthy baked goods and beverages, is a great way to cut back on sugar and overall calorie consumption. Since researchers have recently discovered how to process it on a large scale, allulose seems poised to become a popular natural sweetener in the future. Erythritol Erythritol is a sugar alcohol that comes in the form of crystals or powder. Sugar alcohols are organic compounds derived from sugars that have been either manually altered to resemble both sugar and alcohol molecules or are naturally occurring. Erythritol is the latter and is created by fermenting the sugars found in cornstarch. Erythritol is popular among those who follow the keto diet. Many people like its flavor and the fact that erythritol doesn’t cause blood sugar or insulin levels to spike. Since it’s calorie-free, erythritol is a far more attractive option than regular sugar to those who want to reduce their sugar intake. In addition to being used in foods and beverages, natural sweeteners also can be found in supplements. Both allulose and erythritol are natural sweeteners used in BrainMD’s new calming supplement… L-Theanine Gummies These convenient, easy-to-take gummies can help lessen feelings of anxiousness and promote an overall state of rest and relaxation.* Also, by reducing stress, L-Theanine Gummies can help promote quality sleep.* So Long, Stress Here are some of the key benefits of l-theanine: Fast-acting relief from stress and anxiousness* Lessens stress-producing cortisol* Provides sharper mental focus* L-Theanine Gummies Ingredient L-theanine L-theanine is an amino acid that occurs naturally in green tea and is credited with the tea’s highly valued relaxing effects. It has been researched in Asia, as well as the West, and found to bring on relaxation, often within minutes. Over a longer period, it can improve coping with stress, lessen anxiousness, and improve sleep.* These grape-lime flavored gummies deliver 100 mg of l-theanine per serving. Natural Sweeteners Most gummy vitamins are loaded with sugar, contain artificial colors and flavors, and use animal-derived gelatin as a base. Our stress-busting L-Theanine Gummies have none of that.* These gummies are sweetened with allulose (syrup and powder) and erythritol. They’re made with all-natural colors and flavors and get their chewy texture from plant-based pectin, making them suitable for vegans and vegetarians. What Others Are Saying… “Love these gummies. The flavor is way too yummy. I chew several a day to help with calmness and wellbeing.” -Jana D. “Works better than anything I’ve tried! It indeed calms the anxiety. I’ve signed up for auto ship.” -Marcia K. “He podido apreciar q el producto trabja en forma eficaz y no tiene efecto secundario.” -David D. Use Healthy Sweeteners Consuming excess sugar can be detrimental to your health. Many illnesses have been linked to excessive sugar intake over extended periods of time. Finding alternatives to conventional sugar can be a good way to reduce your added sugar intake. Look for foods, beverages, and supplements, like L-Theanine Gummies, that contain healthy sweeteners like allulose, erythritol, and stevia.* If you have any concerning health conditions, it’s a good idea to check with your doctor or a registered dietitian before switching to an alternative sweetener. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about L-Theanine Gummies 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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9 of the Best Ways to Help You Navigate Menopause
Menopause occurs when a woman reaches the end of her menstruation cycle for 12 or more months. Neither a disease nor a condition, it’s a normal, natural event. Hormonally, it’s a shift as monumental as puberty and pregnancy. As such, there can be several difficult symptoms to manage. Here’s what you need to know about menopause and how to find natural relief from its challenging symptoms. What Happens During Menopause As a normal function of aging, usually between ages 45 and 55, a woman’s ovaries begin to reduce their functioning. This results in lower levels of estrogen and other hormones such as progesterone in the body. Periods become irregular, sometimes skipping for a few months and then returning, or with heavier or lighter bleeding. And then they stop altogether. Menopause also can result from a medical condition, after chemotherapy or pelvic radiation treatments for cancer, or when the ovaries or uterus have been surgically removed. A host of symptoms may begin during the phase leading up to menopause, called perimenopause, and many of those symptoms continue during and after postmenopause, when they eventually diminish. These are the most common symptoms: Hot flashes and night sweats Difficulty sleeping Memory problems Mood issues (low mood, feelings of anxiousness, irritability) Vaginal dryness (pain during intercourse) Loss of libido Increased need to urinate/UTIs Breast soreness Weight gain around abdomen, hips, and thighs Skin changes/acne Hair loss/brittle nails Headaches and dizziness Digestive issues/bloating Fatigue Joint pain and muscle tension Maintaining a healthy lifestyle during this transitional time is critical – and may even alleviate, reduce, or stave off some of these unwanted symptoms! 9 Proven Tips to Help You Navigate Menopause Here are nine ways to navigate menopause naturally. 1. Maintain a Healthy Diet Research has revealed that there’s a relationship between nutrition, body mass index, and the severity of menopausal symptoms. If your diet is on point (plenty of fresh fruits, vegetables, healthy fats, lean protein, and fiber – and very little refined carbs, sugary treats, processed foods, and fried foods) and your body mass index is in a healthy range, your symptoms will likely be less severe. Take steps to improve your diet and achieve a healthy weight. 2. Exercise Getting plenty of regular exercise can help with multiple menopausal symptoms. While the research isn’t conclusive, in one study involving physical activity interventions, menopausal women reported having fewer hot flashes and night sweats. Exercise has mood-boosting benefits as well, and strength-training exercise helps to maintain bone health and promotes restful sleep. 3. Avoid Foods That Exacerbate Symptoms Spicy Foods - Spicy foods (jalapenos, cayenne, hot peppers) can trigger sweating, flushing, and other hot flash symptoms, according to the National Institute on Aging. Alcohol - Research suggests that drinking alcohol can make several menopausal symptoms worse including low mood, feelings of anxiousness, disturbed sleep, hot flashes, and night sweats. Caffeine - A Mayo Clinic study published in the journal Menopause found that postmenopausal women who consumed caffeine had more hot flashes and night sweat symptoms than women who didn’t. 4. Quit Smoking Smoking can increase hot flashes. Of course, it’s an unhealthy habit to begin with. Perhaps this is further motivation to quit for good! 5. Consume Ground Flaxseeds Ground flaxseeds and unfiltered flaxseed oil are rich in lignans, a group of chemical compounds that function as phytoestrogens (plant estrogens). Phytoestrogens are naturally occurring plant compounds that can mimic the effects of estrogen in the body. Research shows that consuming flaxseeds can be helpful in mitigating or reducing hot flashes and night sweats. And, as an added bonus, the phytoestrogens in flaxseeds may help to decrease the risk of breast cancer – especially in postmenopausal women, according to research. 6. Consume Soy Products Soy products such as soy milk, tofu, tempeh, and edamame can be very beneficial during menopause. Soy is rich in isoflavones (phytoestrogens), which are similar to flaxseeds. A 2021 study, published in Menopause, found that a vegan diet rich in whole soybeans reduced moderate-to-severe hot flashes by 84%, from nearly five per day to fewer than one per day. 7. Try Black Cohosh Of the herbal remedies reviewed by the North American Menopause Society, black cohosh appears to offer the most promise for helping with hot flashes. The herb, derived from a species of buttercup, may help with mild hot flashes according to some studies, but not all. It’s definitely one to discuss with your medical doctor and possibly try as it does work for some women. 8. Eat Calcium-, Vitamin D-, and Protein-Rich Foods To protect your bone and muscle mass during menopause, it’s important to eat plenty of foods rich in calcium, vitamin D, and protein. Calcium and vitamin D will help to ensure your bones stay healthy and strong. One study showed that postmenopausal women who got adequate vitamin D had fewer hip fractures. Regularly eating protein, a little at each meal, helps to slow age-related muscle loss. 9. Practice Mindfulness Whether it’s meditation, yoga, or simply sipping on a relaxing cup of herbal tea, finding time to be still and calm will help you ride the waves of menopause with more serenity. One review found that mindfulness techniques like deep breathing and being focused help to reduce the intensity of hot flashes, stress and feelings of anxiousness, and irritability – hallmark symptoms of menopause. Reframing Menopause Menopause is an opportunity for women to take better care of themselves and their health. If you incorporate some of these healthy practices and still struggle with unwanted symptoms, be sure to consult your medical doctor. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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7 of the Best Healthy Lunch and Snack Ideas for Your Kids
If you’re a parent of school-age kids, you know that finding healthy lunch staples your kids will enjoy is a continual challenge – kind of like finding a reliable babysitter! It takes more effort and possibly more expense to ensure your kids have a healthy lunch each day – and there may be pain points along the way in getting your kids to adapt to healthier ways. But ensuring the brain and body health of your kids is worth it, right? Getting Started To successfully create healthy packed lunches, plan ahead, involve your kids in the process, and make it fun. Invest in bento-style lunchboxes – which are clear, reusable containers with compartments – and let your kids choose their own. Visual appeal is key. Kids love order. Aim for a neat, clean, and organized presentation. Go food shopping for brain healthy whole foods including lots of fruits, veggies, and whole grains, loaded with healthy carbs, antioxidants, polyphenols, vitamins, minerals, and fiber – as well as healthy fat/protein options in the form of nuts, nut butters, low-fat cheeses, yogurt, eggs, fish, and organic, hormone-free, pasture-raised meat, and poultry. Include your kids by taking them to a local farmers’ market, letting them sample and choose the delicious in season fruits and veggies they like most. Unhealthy Lunch Items to Avoid Here are popular lunchbox foods you’ll want to replace with healthier options: Juice Boxes/Pouches – High in sugar Soda – Contain sugar and harsh chemicals. According to a Harvard study, soda also can increase blood sugar issues by 26%. Diet sodas are no better. Fruit Snacks – Loaded with artificial ingredients and lots of sugar. Pre-Packaged Lunch Boxes (i.e., Lunchables) – Contain saturated fats, sodium, and additives. Potato Chips – High in sodium and processed fats. Deli Meats – Contain chemicals like nitrates and added sodium. Yogurt – Often loaded with hidden sugar. White Bread/Crackers/Pretzels – Low nutritive value and can spike blood sugar. Healthy Lunch Ideas for Kids Start by rotating in healthy lunch items and rotating out unhealthy ones. Below you’ll find a 7-day menu of lunch ideas that include an abundance of good sources of protein, fiber, and nutrient-rich fruits and vegetables, beans, and whole grains, as well as healthy fats, and even brain healthy treats such as dark chocolate! Test them out on the weekend at home first, maybe even a few times, to ensure your kids like them. Do meal prep for the upcoming week. Let your kids help wash, chop, or pre-pack some of the items that will stay fresh and last for a few days. Consider cooking more than you need of certain dinners so that you can use the leftovers for lunches. 7 Healthy Lunch and Snack Options for Your Kids! 1. Turkey Roll Ups Using a whole wheat tortilla or coconut wrap, layer all-natural, antibiotic and nitrate-free turkey or fresh leftover roast turkey (if you have the time and inclination to make it), lettuce, avocado or a mozzarella string cheese stick, a little healthy mayo (try an avocado oil-based mayo like Vegenaise), and roll it up. Cut into slices. Red grapes or apple slices (with a squeeze a lemon to keep it looking fresh). Fresh cut celery and carrots sticks. A mix of almonds and cashews with a few raisins or cranberries. 2. Leftover Citrus Roasted Chicken and Brown Rice Bake Citrus Roasted Chicken and brown rice for dinner the night before and use leftovers. It’s delicious cold. Fresh seasonal berries and a dollop of stevia-sweetened Greek yogurt. Cucumber and red or yellow bell pepper slices. Healthy oatmeal cookie made with monk fruit. 3. Bean Burrito Using a whole wheat tortilla, create a healthy burrito with canned organic vegetarian beans (black or pinto), cooked brown rice or quinoa, mild salsa, guacamole, and your child’s favorite veggies. Spinach and corn salad tossed very lightly with a healthy salad dressing. Organic, low-sodium, low-sugar bean chips. Banana and apple skewers (or your child’s favorite in season fruit). 4. Hummus and Pita Layer hummus and sliced cucumber into a whole wheat pita – feel free to cut them into cute shapes. A whole, hard-boiled, peeled, pasture-raised egg with grape tomatoes. Lightly steamed (prepared the evening before) cut green beans. A couple of dark chocolate squares (sweetened with coconut sugar, stevia, or monk fruit) and cashews. 5. Banana Nut Roll Spread your child’s favorite nut or seed butter on a coconut wrap (or whole grain tortilla of your choice) and lay a peeled ripe banana on top. Roll up and slice. Cut pieces of organic mozzarella string cheese and seasonal grapes. Sliced cucumber and carrots. Whole-grain crackers. 6. Healthy Tuna on Romaine Make healthy tuna salad with water-packed tuna, Vegenaise, celery, and any preferred spices to taste. Spoon into romaine lettuce leaves. Roll and fasten with a toothpick. Pear slices (with a squeeze of lemon to preserve color) and almond butter. Sliced zucchini and carrot sticks with a healthy dipping sauce. Healthy, homemade granola clusters. 7. Turkey-Beet Meatballs Over Quinoa Pasta Leftover turkey-beet meatballs over quinoa pasta (make for dinner the night before and save leftovers). Celery sticks and tahini dip. Tangerine sections and stevia-sweetened Greek yogurt. Healthy blueberry-walnut mini muffins. Healthy Is a Way of Life These are just a few ideas to get your motivation and creativity flowing. Remember that healthy lunch and snack options start with you and your commitment to making healthy brains and bodies a priority in your home. Experiment and have fun as you explore new healthy lunch ideas for your kids! 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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Do You Know If You’re at Risk for Vitamin B12 Deficiency?
In our fast-paced society, maintaining a balanced, healthy diet can be a serious challenge. While on the go, it may be tempting to grab fast food, skip meals, purchase processed foods, and snack on sugar-laden treats. Many people subsist on the standard American diet, which is filled with high glycemic, pro-inflammatory, and allergenic foods, many of which are laced with artificial chemicals. Due to the gap in nutrition, most people don’t get enough of the vitamins and minerals needed each day for optimal health and wellness. Some of the essential vitamins you need are the B vitamins. B Vitamin Basics The B vitamin family is made up of eight B vitamins that are water-soluble, which means they’re excreted from the body and must be replenished daily. Though they’re commonly recognized as a group, and often work together in the body, each of the B vitamins performs unique and important functions. Here’s a list of the eight B vitamins: Vitamin B1 – Thiamin is essential for all the cells in our brain and other organs to process proteins, carbohydrates, and fats into energy. The body’s thiamin reserves can be depleted by high-sugar diets, alcohol abuse, and various prescription drugs. Vitamin B2 – Riboflavin is essential for the body to process carbs, fats, and amino acids coming from proteins, and especially for energy production by the mitochondria. Our cells also need riboflavin to repair damage to their DNA and to regulate their gene activity. Vitamin B3 – Niacin helps the digestive system, skin, and nerves to function. In addition, it supports cellular energy production and boosts HDL cholesterol (the good cholesterol). B3 can be depleted by excessive alcohol intake and by smoking. Vitamin B5 – Pantothenic acid is needed not just for energy but for making amino acids, proteins and hormones, and converting fats into fatty acids used in building cell membranes. B5 deficiency is linked to loss of nerve cell electrical insulation, which can impair brain function. Vitamin B6 – Pyridoxine is vital for the major brain transmitters serotonin, noradrenaline, adrenaline, and GABA. B6 is required by about 100 enzymes that help the body utilize amino acids, fatty acids, and carbohydrates. This vitamin helps with the conversion of homocysteine, a potential toxin, into useful antioxidants. Vitamin B7 – Biotin is vital for healthy gene regulation, and for cell-to-cell communication. Though often referred to as the “Hair, Skin and Nails Vitamin,” biotin is vital for the brain and all the organs. Alcohol intake can deplete this vitamin, as can intestinal absorption problems and anticonvulsant drugs. Vitamin B9 – Folate is a group of chemically complicated substances that supply the body with chemically simple methyl groups. These groups are essential for everything from making our DNA to producing key brain neurotransmitters. One of the lesser-known B vitamins is vitamin B12. What is Vitamin B12? Vitamin B12 (cobalamin) is a team player. Containing the mineral cobalt, B12 works with vitamin B9 to produce red blood cells and helps iron create hemoglobin. Both vitamin B6 and B12 play a role in the synthesis of neurotransmitters. Vitamin B12 is active mostly in its methyl form and backs up methylfolate. It also helps regulate and maintain a healthy central nervous system. B12 is naturally found in animal products such as chicken, beef, fish, pork, and clams. Since vitamin B12 doesn’t naturally occur in plant foods, vegetarians and vegans might not get enough of it in their diets and may need to take a supplement with B vitamins. Unfortunately, many multiples offer B12 in a cyanide form (cyano-cobalamin). Cyanide is extremely toxic for everyone and shouldn’t be in a dietary supplement. Vitamin B12 Deficiency You might be familiar with vitamin deficiencies such as scurvy (vitamin C deficiency) and rickets (vitamin D deficiency). Vitamin B12 deficiency also may be a serious problem for some people. Here are a few of the common signs of B12 deficiency: Anemia Heart palpitations Weakness, fatigue, lightheadedness Shortness of breath Constipation, diarrhea, gas Vision loss Tingling, muscle weakness, nerve issues Smooth tongue Pale skin Behavioral, mood, memory changes The proteins along the GI tract that enable the absorption of vitamin B12 can be impaired by over-the-counter digestive aids such as antacids, histamine type 2 receptor blockers, and proton pump inhibitors. Certain antibiotics, anticonvulsants, and metformin also can deplete B12. Growing children, vegans, vegetarians, pregnant women, the elderly, smokers, and others taking various pharmaceutical medications, all are at risk of vitamin B12 deficiency. Since 10-30 percent of older people don’t properly digest vitamin B12, it’s recommended that anyone over 50 should take a B12 supplement daily. One of the best ways to get sufficient levels of B12 every day is to take a multivitamin. We recommend… NeuroVite Plus Multivitamin BrainMD’s NeuroVite Plus Multivitamin is the first and only daily multivitamin developed through clinical studies to support brain and body health. NeuroVite Plus was formulated with an array of vitamins, minerals, and plant extracts to provide whole-body wellness, and includes additional brain-healthy nutrients. It offers advanced nutrition in a way that far surpasses big-box store or drugstore multivitamins. B Vitamins in NeuroVite Plus The brain has special transport systems to move B vitamins across the blood-brain barrier and deliver them to the brain cells. A two-year, double-blind trial at the University of Oxford found a B vitamin combination slowed brain decline in elderly people. All our cells need the 8 B vitamins, and they work best when administered together. NeuroVite Plus combines all 8 B vitamins with other nutrients and plant extracts in their most active forms. You can get your daily dose of these important B vitamins, including vitamin B12, with one powerful daily multivitamin…NeuroVite Plus! Vitamin B12, as Methylcobalamin Rather than use cheap and potentially harmful cyanide-laden B12, BrainMD provides vitamin B12 as methylcobalamin (methyl-B12), the best dietary form of vitamin B12. Here’s how our B12 compares to what other brands use: Other Brands: Typically use harmful cyano-cobalamin (8 mcg to 150 mcg on average) NeuroVite Plus: Offers methyl-B12, known to be absorbed when taken by mouth (500 mcg) 5 Benefits of NeuroVite Plus Multivitamin Though the benefits of this dynamic, broad-spectrum multivitamin are numerous, NeuroVite Plus can support your daily health by: Nourishing your body’s cells, tissues, and organs with a wide range of essential and conditionally essential nutrients, all important for energy, health, and survival Going beyond other multiples to further promote optimal brain function with important phytonutrients that help sustain brain cells Supporting the health of all the body’s organ systems with the full range of vitamins, the essential dietary minerals (except iron and copper), lutein and zeaxanthin for the brain and eyes, resveratrol and hesperidin for the brain and circulation, and coenzyme Q10 (“CoQ”) for the heart Shoring up the body’s antioxidant defenses with vitamins C and E, the essential minerals zinc, selenium, and manganese, the conditionally essential alpha lipoic acid, CoQ, lutein and zeaxanthin Including a careful selection of beneficial food concentrates, as well as digestive enzymes to help ensure optimal digestion and absorption But Wait, There’s More… In addition to high doses of core ingredients, NeuroVite Plus rounds out its formulation with two proprietary blends developed by Dr. Daniel Amen: Fruit and Vegetable Blend – promotes antioxidant versatility Digestive Enzyme Blend – supports healthy digestion Scientifically formulated with optimally bioavailable nutrients in their best-utilized and most effective forms, NeuroVite Plus is the only daily multivitamin for men and women that delivers comprehensive brain-boosting benefits. Get the Vitamins and Minerals You Need BrainMD closely follows clinical and scientific research on vitamins and other nutrients. With vitamin B12, the research clearly proves that methyl-vitamin B12 is the best ingredient to use in supplements. We spare no expense in providing a sufficient allowance of methyl-B12 in our supplements to enable its efficient absorption by mouth. The modern diet isn’t providing sufficient daily intakes of various essential nutrients. While failing to get enough of these vitamins and essential nutrients 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. Nutritional research makes clear that everyone can benefit from taking a multiple vitamin-mineral supplement that’s concentrated, naturally derived, and made with integrity. For all the above, try NeuroVite Plus Multivitamin 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 NeuroVite Plus Multivitamin and our full list of brain healthy supplements, please visit us at BrainMD.
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What Does Constipation Say About Your Health?
Constipation may be an unsexy health topic, but it’s an important one. It’s defined as “an abnormally delayed or infrequent passage of usually dry, hardened stool.” For many people, it’s a minor problem that occurs occasionally, usually brought on by lifestyle factors such as being dehydrated, travel, medication, or eating the wrong food. However, for 20% of Americans, it’s a serious, ongoing health issue. This is alarming when you consider that regular, healthy bowel movements are an indicator of good digestive health – and conversely, infrequent, strained, and hard bowel movements can cause problems and/or indicate there’s a greater health issue. On a more positive note, constipation can be remedied with several simple lifestyle actions. Here’s how to identify if you have a constipation problem, and what you can do about it! Identifying Constipation To know if your bowel movements are in a healthy range, many health experts go by the “rule of three.” This means a healthy number of bowel movements can range from as many as three a day or as few as three bowel movements a week. If you’re having less than three bowel movements a week, you’re considered constipated. The shape and consistency of your stool factors in as well. There’s something called The Bristol Stool Form Scale which has been shown to be valid and reliable in research. It illustrates that a healthy stool is shaped like a sausage or a snake and is smooth and soft. Stools that are hard, separated lumps (like nuts) or very lumpy and sausage-shaped are indicators of a slow transit through your digestive tract. Symptoms of constipation may also include abdominal bloating, cramps or pain, decreased appetite, and lethargy. What Constipation May Mean A temporary bout of constipation isn’t a major concern or worry, but if it becomes habitual or long-term, that’s another story. Serious constipation can be an indicator of a more concerning issue such as any number of digestive tract health conditions, a neurological issue, or an endocrine problem, to name a few. It’s also unhealthy to be in a constant state of constipation. When waste sits in the colon for too long, toxins that would normally be excreted in the stool can be reabsorbed in the body, which can cause problems. Waste backed up in the colon can cause an imbalance of the microflora in your gut – potentially reducing the beneficial bacteria and increasing growth of the unwanted kind and/or pathogens. Hard stools can cause structural damage and straining can cause hemorrhoids and other issues. Numerous studies have shown that constipation can be associated with fatigue, weight gain, immune health issues, and poor skin, nail, and hair health. It’s even associated with low mood, feelings of anxiousness, and a poorer quality of life. 6 Simple Steps to Help Relieve the Symptoms of Constipation Here are 6 tips for good digestive health that can help you have regular bowel movements. 1. Increase Your Fiber Constipation is commonly linked to a low-fiber diet, and a whopping 95% of Americans don’t get enough dietary fiber! So, increase your fiber intake. It bulks your stool, helping it to move smoothly and efficiently through your colon. The National Institutes of Health recommends 22 to 34 grams of fiber a day, depending on one’s age and gender. The following are excellent sources of fiber: Whole grains (whole wheat bread, oatmeal, and cereals) Legumes (lentils, black beans, kidney beans, soybeans, and chickpeas) Fruits (berries, apples with the skin on, oranges, and pears) Vegetables (carrots, broccoli, green peas, and collard greens) Nuts (almonds and pecans) Also, soluble prebiotic fiber (found in apples, garlic, leeks, onion, etc.) is particularly good for constipation. It helps to feed the good bacteria in your gut. Research shows that prebiotics can help stool consistency and bowel movement regularity in constipated people. Make sure you add fiber to your diet a little at a time so your body gets used to the change, and drink water and other liquids to help the fiber work better! 2. Stay Hydrated Dehydration is one of the most common causes of constipation. That’s because when you’re dehydrated, your colon soaks up the water in your food waste, and your stool gets harder and more difficult to pass. Also, if you’re actively increasing your fiber intake, remaining well hydrated will help increase bowel movements even more, according to research. Experts suggest that adults should drink 2 liters of liquids a day. 3. Move Your Body Increase your activity to help relieve constipation. A 2018 study examining the effects of exercise on constipation concluded that it may be a feasible and effective treatment option for those with constipation. Any form of cardio can help with constipation, as well as yoga. Don’t worry if you’re a more sedentary person. Simply adding a short, 15-minute walk into your morning and evening routine can make a difference. 4. Check for Lactose Intolerance/Gluten Sensitivity Constipation can be related to both lactose intolerance and gluten sensitivity. In fact, in 30% of lactose intolerance cases, constipation is a symptom! If you suspect you might suffer from either of these conditions, be sure to consult your doctor for a proper diagnosis. Removing dairy milk or gluten from your diet may help to resolve a constipation problem. 5. Increase Probiotic Consumption Consuming more probiotic foods or taking a quality probiotic supplement may support a better balance of microflora in your gut and help to resolve a constipation issue. Research has found that taking probiotics can help constipation by increasing stool consistency and frequency. Fermented foods rich in probiotics include yogurt, kefir, kimchi, tempeh, sauerkraut, miso, kombucha, and some cheeses. You also can take a quality probiotic supplement. 6. Get A Toilet Stool Your body positioning may help to alleviate constipation. The body is designed to be in a squatting position during a bowel movement yet sitting on a toilet creates a bend in the rectum, which makes it harder to eliminate. A toilet stool readjusts the position of your body, allowing you to make a movement at an angle. A 4-week study found that 71% of participants using a toilet stool reported experiencing faster bowel movements, and 90% reported less straining. Get Help While these tips may be helpful, remember that constipation can be an urgent matter. If you think you have a serious case of constipation, be sure to consult a medical professional. 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 To Look For When Shopping For Probiotic Supplements
Your microbiome – the inner ecosystem of microorganisms and bacterial cells that live inside your gut – has an enormous impact on your overall health. Research shows that everything from immune function to mood stabilization to skin health to how your brain works have connections to your microbiome. When this intricate internal ecosystem is thrown off balance (dysbiosis), through poor dietary habits, alcohol, toxins, excess stress, medications, antibiotics, or illness, it can have a cascading negative effect across the rest of the body. The good news is you can take a high-quality probiotic supplement like BrainMD’s ProBrainBiotics or ProBrainBiotics MAX to help keep your microbiome in balance. What Are Probiotics? The World Health Organization defines a probiotic as any “live, nonpathogenic, nontoxic microbial organisms which, when administered in adequate amounts, confer a health benefit on the host.” Benefits Of Probiotics Probiotics can help your brain and body by: Promoting healthy digestion Encouraging positive mood and emotional balance Supporting mental focus while doing intense work Maintaining a healthy response to everyday stress How Should You Choose a Probiotic? Deciding which probiotic to take isn’t as simple as choosing the one with the highest colony forming unit (CFU) count. There are several other factors to consider. 3 Things to Look for When Shopping for Probiotic Supplements 1. Show Me the Science! Probiotics can contain many different types of microorganisms. They’re identified by their specific strain, which includes the genus, species, subspecies (where applicable), and an alphanumeric strain designation. You want to look for probiotic supplements that include strains supported by evidence from human clinical studies – preferably ones that are randomized, double-blinded and placebo-controlled. As integrative medicine expert and supplement formulator, Dr. Parris M. Kidd says “A probiotic strain can perform well in cultures, or in experimental animals, but the only way to know that it will consistently help people is to put it through clinical trials.” Research indicates that the effects of probiotics are strain-specific. Meaning, just because one type of Lactobacillus produces a specific effect, doesn’t mean another Lactobacillus strain will, too. For example, Lactobacillus helveticus strain Rosell®-52 has specific properties that make it beneficial, distinct from other strains of Lactobacillus helveticus. 2. More Isn’t Always Better Probiotics are typically measured in colony-forming units. These CFU represent the number of probiotic cells in a sample that are capable of dividing and forming colonies. If we’re trying to support our microbiome, the more CFU the better…right? Not exactly. When it comes to probiotics, a higher CFU count isn’t always better. According to the National Institutes of Health, “Higher CFU counts do not necessarily improve the product’s health effects.” The best dose, per strain, is the one that has been shown to deliver positive outcomes in human clinical trials. 3. Is It Shelf Stable? Many probiotic supplements are unable to survive the trip from manufacture to store shelf, much less the trip from your mouth, through your acidic digestive process, to your gut. In order to remain effective, some probiotic formulas require refrigeration, while others like ProBrainBiotics MAX, offer advanced shelf-stable solutions and intelligent packaging choices to preserve efficacy. ProBrainBiotics MAX is sealed in blister packs that protect against moisture and air, which enhances its stability. Remember, to get the most out of your probiotic supplement and reap all its clinically backed benefits, you must take it daily. Shelf-stable probiotics can be placed in plain sight so they’re less likely to get lost in the back of the fridge. If you aren’t taking a high-quality, brain-directed probiotic supplement, consider adding one to your daily vitamin regimen to help boost your health and vitality. If you take good care of your gut, it will take good care of you! Summary The health of your microbiome affects everything from how your immune system functions to how your brain works. High-quality probiotic supplements can help keep your microbiome in balance. When shopping for probiotics, there’s more to the picture than CFU counts. Look for probiotics that are shelf-stable and backed by science. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about ProBrainBiotics, ProBrainBiotics MAX 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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3 of the Best Ways to Balance Your Hormones (for Men and Women)
What helps regulate metabolism, appetite, development, growth, reproduction, cognition, mood, sleep, body temperature maintenance, and more? Hormones! Hormone Basics Hormones are the chemical messengers of the endocrine system, which is made up of eight major glands – the pituitary gland, pineal gland, thymus, thyroid, adrenal glands, pancreas, testes, and ovaries. These glands release hormones into the bloodstream, and the hormones then deliver their messages by locking into the cells of a particular tissue or organ. They control most of the processes that happen in your body. Hormones also are interconnected; what happens with one hormone may affect another. Types of Hormones The human body produces hundreds of hormones. Here are three common hormones and how they affect both men and women: Estrogen Estrogen is one of the primary hormones involved in a woman’s menstrual cycle. When estrogen levels are healthy and balanced, it helps optimize neurotransmitter production and brain function so you feel good all month long. When estrogen levels are out of balance, it can cause problems. Too much estrogen in relation to progesterone can lead to a condition called estrogen dominance. This causes the gentle, monthly hormonal rise and fall to turn into a series of intense spikes and dramatic drop-offs, which can disrupt important brain processes and make you moody and irritable. Too little estrogen can lead to feelings of confusion and anxiousness. The loss of estrogen also can hinder critical thinking, short-term memory, and other cognitive functions. These problems can worsen during perimenopause when estrogen levels can fluctuate wildly, and during menopause when the hormone drops and remains low. The body’s production of estrogen and progesterone, two hormones synthesized by the ovaries, can vary dramatically during menopause. These hormonal shifts are thought to be the cause of some unpleasant symptoms, which include (but are not limited to) hot flashes, mood swings, sleep problems, and vaginal changes – dryness and thinning of the walls. Also, postmenopausal women are at greater risk for bone loss and heart health issues. Estrogen imbalances can negatively impact activity in the hippocampus, which is associated with mood and memory. Progesterone In addition to estrogen, progesterone is the other major hormone in a woman’s monthly cycle. When progesterone is in balance with estrogen, it promotes calm and restful sleep. But when they’re imbalanced, or when the relaxation hormone drops too dramatically, calmness can give way to irritability, mood issues, sleepless nights, and mental fog. When progesterone and estrogen drop before menstruation begins, some women experience mood instability. Some common symptoms of low progesterone are: Mood issues Loss of bone mineral density Sleep problems Fibrocystic breasts Postpartum low mood Premenstrual headaches PMS Low levels of progesterone, often seen in women during perimenopause and menopause, are associated with poor sleep. This is often attributed to the hot flashes and night sweats commonly experienced during this time of a woman’s life. Progesterone issues also can affect production of the neurotransmitter GABA. Testosterone Testosterone is a vital hormone that’s important for male development. It’s responsible for the deepening of the voice, the growth of facial hair, and many other features typically associated with maleness. Besides being an androgenic (masculinizing hormone), testosterone is an anabolic (tissue-building hormone) across the gender spectrum. Testosterone also plays a role in the production of red blood cells and the regulation of bone mass, muscle mass, and fat distribution. Though men have more testosterone than women, women produce and need testosterone too (just as men have some estrogen), just in smaller amounts. In both men and women, testosterone helps protect the nervous system and helps ward off low mood and serious cognitive and memory issues. Testosterone is the primary hormone responsible for libido in men, and likely helps maintain libido in women too. Hormone Disruptors Normally, endocrine glands produce the precise amount of each hormone needed for your body’s various functions. Genetics and medical conditions can affect this delicate hormonal balance, but lifestyle factors can too. In the modern world, you may be exposed to many hormone-disrupting chemicals every day. Also, your body may be in a continual stress response due to the fast pace of living. Feelings of stress and anxiousness may lead to sleep issues. The standard American diet offers too much unhealthy fat, sugar, and refined carbohydrates, that can lead to weight gain. All these factors (and more) can throw off your hormones. It’s no surprise then, that medical researchers are taking note of the increasing prevalence of hormonal imbalances. According to a survey of 2,000 American women ages 30 to 60, nearly half of them experienced the symptoms of a hormone imbalance. Hormone Imbalances When hormones are healthy, you tend to feel vibrant and energetic. When hormones are imbalanced, you’re likely to feel less than optimal. This can change the way you think, feel, and act. There are many potential causes of hormonal imbalances in both men and women. The most common causes are diet, stress, environment, age, and lifestyle. Women are more likely to experience imbalances in estrogen, progesterone, and thyroid. In men, low testosterone levels are common. However, both women and men can have imbalances in other hormones that affect the brain, especially as they age. 3 of the Best Ways to Balance Your Hormones for Men and Women! Keep Your Age in Mind Men and women have different hormonal shifts as they grow older. Women experience the most dramatic hormonal shift with menopause. At around age 50, women stop menstruating and their ovaries stop producing the hormone estrogen. As a result, women can experience a number of symptoms, including hot flashes, fatigue, vaginal dryness, and reduced libido. Low levels of estrogen and other changes related to aging (such as weight gain) can raise a woman’s risk of heart health issues, cerebrovascular problems, and bone mineral density loss. Low estrogen also may affect cognitive decline later in life. For men, aging brings on a gradual decline in testosterone levels that happens slowly over many years. Some estimate the decline to be about 1% each year after age 30. This doesn’t bring on as sudden a change for men as it does for women, but lower testosterone levels can lead to poor erectile function, reduced libido, and even changes in sleep patterns. If men or women are experiencing symptoms associated with low estrogen, progesterone, or testosterone, they can get their levels checked with a simple blood test. It’s advised to seek natural ways to boost low hormone levels with your healthcare provider. Also, be sure to discuss the benefits and risks of hormone replacement therapy. Get Consistent Exercise Physical exercise is beneficial for overall health and is a great way to balance your hormones. One benefit is that it helps to reduce insulin levels and increase insulin sensitivity. This is important for maintaining healthy blood sugar levels in the body. Being physically active can help increase levels of muscle-maintaining hormones. It also naturally boosts feel-good hormones in the brain, which can produce a natural high. Hormone-Supporting Foods What you eat can have a major impact on hormonal balance. Fructose (sugar) can increase insulin levels and promote insulin resistance, particularly in overweight people or those with blood sugar issues. It’s strongly recommended to limit your intake of sugar, as well as refined carbohydrates and alcohol, since they have a similar affect. Instead, enjoy complex carbohydrates (whole foods like fruits and vegetables). They offer great nutrition and are high in fiber, which helps to support healthy blood sugar and insulin balance. Healthy fats – like avocados, eggs, nuts and seeds, and salmon – are important too. Avoid trans fats but enjoy omega-3 and monosaturated fats instead. They help to promote satiety and healthy blood sugar levels. Also, make sure you get adequate amounts of protein. Eating protein can decrease levels of the hunger hormone ghrelin and stimulate the production of hormones that help you feel full. Aim for a minimum of 20 – 30 grams of protein per meal. Balance Your Hormones Implementing the above tips may help support the numerous hormones in your brain and body. There are many potential causes of hormonal imbalances in men and women. The most common causes are diet, stress, environment, age, and lifestyle. If you’re concerned about your hormones, be sure to consult your doctor and get your hormone levels checked. Since some imbalances can be life-threatening, hormone health should be taken seriously. 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. 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Here Are Some of the Best Ways to Avoid Stress Eating at Night
You’re watching television late at night when your stomach growls and you head to the kitchen to rummage for a salty, fatty, or sweet snack. You return and begin to munch while you watch. Before long, you’ve eaten the entire pint of ice cream, bag of chips, or box of cookies. You feel guilt and self-loathing for overdoing it – again. You sleep poorly while your body digests the high calorie, fatty, sugary food. The excess calories are stored in your body as fat. Your blood sugar is affected and maybe even your blood pressure. The next morning, you wake up feeling bloated and unwell before the day has even started. This is called stress eating or nighttime bingeing. Nighttime snacking/eating is more common than you may think. A 2021 representative survey of more than 1,000 American adults, age 18 to 80, found that nearly half of Americans reported snacking after 8:00 p.m. If you’ve been struggling with this painful cycle of unhealthy eating, there’s good news. You can learn how to avoid stress eating and how to stop eating late at night by following some simple strategies. But first, let’s take a closer look at what drives stress eating. About Stress Eating Stress eating, also called emotional eating, happens when we turn to certain foods or meals to fill emotional needs. It often has very little to do with physical hunger and more to do with “coating the nerves” or suppressing difficult feelings. The only problem is that stress eating simply delays the inevitable pain of feeling the emotions. Then you have two problems – the toll unhealthy foods take on your body and mind, as well as the painful feelings that remain unprocessed. The American Psychological Association reports that 27% of adults say they eat to manage stress, and 34% of those who report stress-driven overeating or eating unhealthy foods do it habitually. Interestingly, research indicates that there’s a connection between stress and food. While in an acute stress response, appetite may go away. But if one experiences prolonged, excessive stress, it can lead to overeating and poor food choices. But you can learn to minimize instances of stress and night eating. Here’s how… 5 of the Best Ways to Avoid Stress Eating at Night 1. Start a Food Diary Keeping a food journal helps to bring clarity and awareness about what you eat and when you eat, as well as associated feelings and events. Write everything down without judgment – what you’ve eaten, the quantity or portion size, the time of day and what occurred before a meal or snack. Were you stressed? Did a craving overcome you? Were you exhausted? Hormonal? Usually, after a week or so, you’ll see a pattern emerge. Knowing your trigger foods, times of day, and situations are essential to overcoming emotional eating at night. You can take alternate action to ensure you don’t go down the self-sabotaging road! 2. Regulating Behaviors Sometimes people stress eat at night because they aren’t eating enough of the right foods during the day or failing to get enough sleep each night. Experts recommend getting into a routine with your meals and sleep. Consider eating three healthy meals a day at regular times, and possibly a nutritious snack or two between meals. If you’re up late, you may need a nutritious snack after dinner to keep your blood sugar levels stable until you go to bed. An example might be a green apple (low sugar, high fiber) and spoonful of almond butter (protein, fat, and fiber) Nourish yourself at every meal and snack with nutrient-rich, whole foods. Meals should be balanced with lean protein, complex carbohydrates, fiber, healthy fats, and colorful fruits and vegetables. Fermented foods are wonderful too as they help boost your gut health, which is connected to your mental well-being. There are a number of foods that can calm anxiousness too, including omega-3-rich fatty fish like salmon or walnuts, seeds, and hemp seeds. Vitamin D-rich foods like sardines, mushrooms, and tuna can be calming too. Ensure you’re getting 7-9 hours of restful sleep at night. These regulating behaviors can help stabilize your blood sugar levels, energy, mood, and brain health. 3. Remove Obstacles If you’re struggling with typical stress-eating foods such as refined carbs, sugary candy, and high fat treats, keep them out of your home! That’s right. Round up the salty chips, ice cream, cookies, crackers, or whatever your trigger foods are and give them to someone or bring them to the office (the snacks will probably disappear in one afternoon). Find new, healthy comfort foods. Consider healthy soups, roasted root veggies, a baked pear or apple with cinnamon, and delicious gluten-free whole grains such as oats for breakfast, or wild rice or quinoa at lunch or dinner. Have healthy snack options at the ready...think nuts, apples, berries, veggies, hummus, plain Greek yogurt, and low-fat cottage cheese. 4. Address Your Stress Minimize the stress in your life and in your body. Leave earlier for work or appointments so you don’t have to rush. Eat meals at a table rather than on the run or in front of the television. If you notice a correlation between being overly busy and stress or nighttime eating, simplify your schedule. Take up some calming activities. Enjoy a walk in nature Try a yoga class Practice diaphragmatic breathing Find a meditation practice that you can do regularly Explore a hobby that calms and relaxes you Enjoy regular social time with family and friends Find gentle exercise that brings you joy like a dance class or swimming Bottom Line: you should try to live in a way that frequently activates your body’s “rest and digest” parasympathetic system, which reduces cortisol levels and is more centered around “being” than “doing.” 5. Get Help If you stop the stress eating, you may find out what’s eating you! All those emotions you swallow will come up. Get support. Reach out to an understanding friend, family member, or counselor who can help you process difficult feelings. It’s important to note that if your eating has an out-of-control quality to it and/or you consume large amounts of food in a short amount of time, you may have an eating disorder and need the help of a qualified mental health professional and/or a program of recovery such as Overeaters Anonymous. A New Freedom It’s always difficult to break an unhealthy pattern at first. However, if you persist with incorporating some of these tips, you may be on your way to finding freedom from the pains of stress and habitual stress eating at night. 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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