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Here Are Some of the Best Benefits of Ginger Extract for PMS Symptoms!
Many women seeking support for premenstrual syndrome (PMS) discomfort have turned to natural substances to help reduce the severity that accompanies their monthly cycle. One popular, go-to nutrient is chasteberry, which comes from a shrub native to Central Asia and the Mediterranean. Widely used in Europe for gynecological support, chasteberry may help lessen symptoms associated with PMS by supporting regular menstrual cycles and uterine health. Its use as an herbal supplement in the U.S. for women’s health is relatively new, but its popularity is on the rise. Another natural nutrient that may help reduce the severity of PMS symptoms is ginger. Ginger Basics Ginger is a root that’s widely revered as a food, spice, and medicine in the Ayurveda tradition. It helps improve circulation, is protective for the brain, and is especially sought out for its digestive benefits. Ginger’s warming effect is great for soothing the stomach and combating queasiness. It’s particularly effective in reducing inflammation in the digestive system. Also, some research indicates that ginger may help speed up stomach emptying,¹ relieve upset stomach, and reduce intestinal cramping, bloating, and gas. It also may be an effective way to alleviate headaches. You can add ginger as a spice to your foods or drink ginger tea. Ginger Tea Ginger tea is an effective alternative to an energy drink. Ginger is a mild stimulant, and its spiciness can aid the conversion of food into energy. Ginger tea is rich in antioxidants and nutrients that can give you an energy lift. Ginger and other herbs (peppermint, spearmint, and lemon balm) have been used to soothe digestive issues for hundreds of years. Ginger tea can help settle an upset stomach and ease abdominal discomfort. It has anti-inflammatory properties and is especially helpful for combating nausea. However, if you’re vomiting (as opposed to merely feeling nauseous), you may want to try a cooling tea instead, since ginger can cause a hot or burning sensation when swallowed. Ginger Supplements For those who don’t prefer to eat foods with ginger or drink ginger tea, it’s possible to get the benefits of ginger by taking it in supplement form. One supplement ingredient that has shown great promise in relieving PMS symptoms is Ginfort. Ginfort® – Powerful Ginger Extract Ginfort is a groundbreaking nutrient that may help improve PMS symptoms with consistent use. An exceptionally high-quality, proprietary ginger root extract, Ginfort may help reduce a number of symptoms associated with PMS, including menstrual discomfort.* Ginfort is a highly concentrated ginger root extract that contains a minimum of 26% gingeroid polyphenols (many ginger extracts only contain 5-6 % gingeroids), which are the primary actives in ginger known for their potent mood-boosting and anti-inflammatory properties. This potent, PMS-relieving nutrient can be found in BrainMD’s new supplement… PMS Relief+ Of the many PMS support supplements on the market today, PMS Relief+ is distinguished by its advanced formula, which includes 5 essential vitamins and minerals plus the proprietary ginger extract, Ginfort.* While many PMS supplements only address premenstrual cramps, PMS Relief+ offers natural support for a wide range of symptoms and may help with… Premenstrual nausea* Premenstrual acne* Premenstrual mood changes* Painful periods* Abdominal/uterine cramping* What the Science Says About Ginfort PMS Relief+ uses the exact ginger extract (Ginfort) at the precise dose that was clinically shown to produce notable relief of PMS symptoms² within the first 30 days of use.* Specifically, it was shown to help alleviate PMS-associated menstrual discomfort and cramping by 80%, fatigue by 92%, and back aches by 95%.* By contrast, other ginger extracts have been shown to help reduce 54% of total PMS severity, 52% reduction of physical symptoms, as well as help alleviate feelings of anxiousness and cravings, as well as behavioral and mood symptoms. When measured against the efficacy levels of other leading PMS supplement brands, the results of taking Ginfort are truly remarkable. Benefits of PMS Relief+ Taking PMS Relief+ may help: Ease PMS symptoms, including low mood and energy* Support your monthly cycle* Reduce bloating and cramps* Better equip you to handle emotional ups and downs* PMS Relief+ Ingredients Ginfort is accompanied by clinically-effective doses of other essential nutrients, which are often deficient in reproductive age women. Here are the supporting ingredients in PMS Relief+: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Magnesium is a powerhouse mineral that functions in combination with other minerals to help regulate muscle contraction and relaxation. Vitamin B1 is known for helping the body convert carbohydrates or glucose into ATP for energy. Lesser known is B1’s vital role in muscle contraction and nerve signaling, which may be the mechanism of action for PMS symptom management. Vitamin B6 is an essential nutrient utilized by the body to help regulate the immune and nervous systems. Vitamin D promotes the uptake of calcium, supports immune function, and helps reduce inflammation. Zinc is included for its role in the body’s hormone release, immunological response, and reproductive health. [/wc_box] Benefits of Ginger Extract PMS Relief+ contains 5 ingredients in the exact clinical doses shown to improve PMS symptoms. Formulated with the highest quality ingredients, PMS Relief+ is designed to help reduce the discomfort of premenstrual symptoms. It’s free of dairy, eggs, gluten, sugar, nuts, artificial flavors and colors, and is non-GMO. If you’ve tried, but failed, to find relief from other PMS supplements in the past, give PMS Relief+ a try today. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about PMS Relief+ 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. Hu, M.-L., Rayner, C. K., Wu, K.-L., Chuah, S.-K., Tai, W.-C., Chou, Y.-P., Chiu, Y.-C., Chiu, K.-W., & Hu, T.-H. (2011). Effect of ginger on gastric motility and symptoms of functional dyspepsia. World Journal of Gastroenterology, 17(1), 105–110. https://doi.org/10.3748/wjg.v17.i1.105 2. Nirvanashetty, S., Panda, S. K., & Jackson Michel, S. (2023). High potency ginger extract reduces menstrual discomfort in healthy participants with recurrent dysmenorrhea linked to hypercontractility of the uterus: A randomized, double-blind, placebo-controlled trial. Open Access Journal of Complementary & Alternative Medicine, 5(1), 594–601. https://doi.org/10.32474/OAJCAM.2023.05.000203
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Balance My Blood Sugar: One of the Best Ways to Avoid Spikes & Cravings!
If you want to take control of your metabolism, you have to start with blood sugar. Period. That might not be what you’ve been told. It certainly wasn’t what I was told when I started in the health and fitness world over 30 years ago. The diet industry—and just about everybody else, including doctors—taught us that metabolism is just about burning fat, and that to lose weight, all you had to do was cut out some calories and spend more time on the Stairmaster. But that was then, and this is now. When I entered the field, almost no one—save for Dr. Atkins and a few other renegade docs—was talking about hormones or blood sugar, just about calories. Sadly, many still take that approach today. But the truth is that at its core, metabolism is about how your body processes and uses calories, not the calories themselves. Calories from sugar are treated quite differently than, say, calories from salmon. Those two kinds of calories produce quite different metabolic results, and, as you can imagine, the ones from sugar do metabolic damage while the ones from salmon do not, even when calorie count is identical. And that metabolic damage almost always starts with out-of-control blood sugar. So it makes good sense that blood sugar regulation would be the foundation of metabolic health. And guess what? It is. The Blood Sugar Roller Coaster Take a look at this chart... To most people, unfortunately, it makes complete sense, because they experience some version of it every day. When blood sugar levels swing too high or too low, the effects ripple across your entire system—fatigue, cravings, weight gain, brain fog, and eventually, even more serious health risks. Why Blood Sugar Balance Matters Have you noticed how many people are wearing Continuous Glucose Monitors these days? Known as CGMs, these blood sugar monitors look like a small white tiddlywink, usually worn on the upper arm. Diabetics use CGMs all the time to monitor their blood sugar and dose their insulin accordingly, but now non-diabetics have discovered them and they’re all over the news. Athletes, high-performance health-conscious individuals, and biohackers trying to live forever are all using them. Why? Because these high-performers understand that keeping blood sugar levels stable and appropriate is extremely important to both their long-term health and their everyday performance. Your body’s ability to regulate blood sugar is critical to energy stability, mental clarity, and long-term metabolic function. When blood sugar is severely imbalanced: You experience energy crashes and constant cravings. Your body struggles to use insulin efficiently, increasing the risk of insulin resistance, which in turn increases the risk of weight gain and prediabetes. Fat storage becomes easier, and weight management becomes harder. In short, uncontrolled blood sugar is the essence of metabolic dysfunction. If you’re not managing blood sugar, everything else falls apart. But what if you could support stable, healthy blood sugar levels naturally? Balance My Blood Sugar Enter BrainMD’s Balance My Blood Sugar, a science-backed supplement designed to help keep your blood sugar in check while optimizing metabolic health. Meet Balance My Blood Sugar: A Smarter Approach Balance My Blood Sugar is a scientifically formulated, elegantly designed blend of natural ingredients that work together to support healthy blood sugar levels, enhance insulin function, and improve glucose metabolism. Unlike generic blood sugar supplements that rely on a single ingredient, Balance My Blood Sugar takes a multi-pathway approach—delivering synergistic compounds that work better together to promote blood sugar stability. How Is Balance My Blood Sugar Different from Smart Metabolic Burn? BrainMD already has a metabolic support supplement, and a very good one at that—Smart Metabolic Burn. So let’s compare. Both Balance My Blood Sugar and Smart Metabolic Burn feature berberine as an ingredient, and it is a powerful ingredient indeed. But Balance My Blood Sugar was specifically formulated to support glucose metabolism, with additional ingredients known to support insulin sensitivity and stable blood sugar levels. Smart Metabolic Burn focuses more on broad metabolic function. Blood sugar control and metabolic function go hand in hand, so the answer to the obvious question is, “Yes! You most certainly can take both at once.” What’s Inside? Key Ingredients & Their Benefits Balance My Blood Sugar isn’t just about one ingredient—it’s about synergy. Here’s what makes it so effective: Berberine – One of the most powerful natural compounds for blood sugar regulation. Research shows it supports insulin sensitivity and glucose metabolism (1). Chromium – An essential trace mineral that plays a key role in carbohydrate metabolism and insulin function (2). Alpha-Lipoic Acid – A potent antioxidant that supports insulin activity and reduces oxidative stress (3). Gymnema Sylvestre – Known as the “sugar destroyer,” it helps reduce sugar cravings and supports glucose control (4). [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] The Power of Berberine Berberine is one of the most well-researched natural compounds for blood sugar support. Found in plants like Berberis and Goldenseal, this alkaloid has been shown to activate AMPK (adenosine monophosphate-activated protein kinase), a key enzyme in regulating energy balance (5). Studies suggest berberine can: Improve insulin sensitivity (6). Enhance glucose metabolism (7). Reduce fasting blood sugar levels (8). This makes berberine an essential ingredient in both Balance My Blood Sugar and Smart Metabolic Burn, though in different formulations to target specific metabolic needs. [/wc_box] Supplements to Lower Blood Sugar Naturally—How Balance My Blood Sugar Fits Into The Picture No supplement can act as a counterweight to bad food, lots of stress, little sleep, and no exercise. But if you’re doing the right stuff in those departments, which I hope you are, then targeted supplementation can be a game-changer—especially when you choose the right product. If you’re looking for supplements to lower blood sugar naturally, Balance My Blood Sugar is designed to be the most effective, research-backed option. Who Should Take Balance My Blood Sugar? Anyone looking for better blood sugar control. Those experiencing energy crashes, sugar cravings, and metabolic slowdowns. Individuals concerned about prediabetes or metabolic health. The Smart Choice for Blood Sugar Health If you care about metabolism, you should care about blood sugar first. Balance My Blood Sugar delivers science-backed, natural support for healthy glucose levels, helping you stay energized, balanced, and metabolically strong. Want to take control of your blood sugar naturally? Balance My Blood Sugar is the smarter way to do it. References: (1) Yin J, Xing H, Ye J. "Efficacy of berberine in patients with type 2 diabetes mellitus." Metabolism. 2008;57(5):712-717. (2) Vincent JB. "Chromium: is it essential, pharmacologically relevant, or toxic?" J Trace Elem Med Biol. 2017;44:69-74. (3) Packer L, Kraemer K, Rimbach G. "Molecular aspects of lipoic acid in the prevention of diabetes complications." Nutrition. 2001;17(10):888-895. (4) Baskaran K, Kizar Ahamath B, Radha Shanmugasundaram K, Shanmugasundaram ER. "Antidiabetic effect of a leaf extract from Gymnema sylvestre in non-insulin-dependent diabetes mellitus patients." J Ethnopharmacol. 1990;30(3):295-300. (5) Turner N, Li JY, Gosby A, et al. "Berberine and its role in chronic disease." Adv Exp Med Biol. 2016;928:27-45. (6) Lee YS, Kim WS, Kim KH, et al. "Berberine, a natural plant product, activates AMP-activated protein kinase with beneficial metabolic effects in diabetic and insulin-resistant states." Diabetes. 2006;55(8):2256-2264. (7) Zhang H, Wei J, Xue R, et al. "Berberine lowers blood glucose in type 2 diabetes mellitus patients through increasing insulin receptor expression." Metabolism. 2010;59(2):285-292. (8) Dong H, Wang N, Zhao L, Lu F. "Berberine in the treatment of type 2 diabetes mellitus: a systemic review and meta-analysis." Evid Based Complement Alternat Med. 2012;2012:591654.
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No Sugar Added vs Sugar-Free: What to Look for On a Food Label
Though you may be aware of the dangers of sugar, getting it out of your diet can be a challenge. One reason is that many types of sugar are hidden on food labels. Avoid Hidden Sugars Even if you aren’t adding sugar to the foods and beverages you enjoy, you still may be consuming sugars without even realizing it. Many so-called health foods contain added sugars. Always read food labels to identify these hidden sugars. Types of Sugar Claims When looking at food labels, sugar content claims 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. There are also terms such as “no sugar added,” “reduced sugar,” and “sugar-free.” What’s the difference? Let’s take a look: No Sugar Added As the name suggests, no sugar or ingredient containing sugar was added during the production of the food. It also may appear as “without sugar added” on the label. Reduced Sugar This term means that a product has at least 25% less sugars than a regular version of the product. It also may be called “lower sugar,” “low in sugar,” or “less sugar.” Sugar-Free The term “sugar-free” is a misnomer since a small amount of sugar still may be present in such foods. Per regulations, a sugar-free product must contain less than 0.5 g of sugar per serving size. On labels, sugar-free may also be referred to as “sugarless,” “no sugar,” “zero sugar,” “free of sugar,” or “trivial source of sugar.” So, how many products masquerading as “healthy” options still contain sugar? Here are just a few… 5 “Healthy” Foods That Actually Contain Hidden Sugars 1. Flavored Greek Yogurt Greek yogurt is a good source of probiotics,¹ which may benefit your gut by adding the good bacteria your intestinal tract needs to stay healthy. Packed with protein, Greek yogurt is often portrayed as a healthy food. But some flavored varieties also include large amounts of sugar and other unhealthy ingredients, so be sure to check the labels before you buy them. 2. Pre-made Protein Smoothies A protein smoothie can be a great way to start the day. However, some smoothie brands try to hide their high sugar content. If necessary, opt for homemade smoothies to ensure you’re consuming healthy ingredients (without the added sugars). 3. Milk Alternatives Going dairy-free can be beneficial for brain health and overall well-being for some people, especially those who have milk allergies or sensitivities. Unfortunately, some flavored milk alternatives – vanilla, chocolate, or pumpkin spice – can have high amounts of sugar per serving, so exercise caution when purchasing them. 4. Gummy Vitamins Taking nutritional supplements is a great way to make sure you’re getting the vitamins and minerals you need. Be aware that when you or your kids take gummy vitamins you may be getting a dose of sugar along with the nutrients. Parents are strongly cautioned when purchasing gummies for their children, since many contain excessive amounts of sugar. 5. Salad Dressing Eating more greens and veggies provides your brain with a variety of nutrients and antioxidants. But dousing salads with sugar-laden, store-bought dressings can turn your healthy meal into one that has far more sugar than you realized. Consider making your own healthy salad dressing. Now that we’ve looked at some commonly-consumed foods that contain hidden sugars, here are some practical ways to avoid sugar every day. 3 Helpful Ways to Reduce Your Sugar Intake Balance Your Blood Sugar Low blood sugar levels are associated with overall lower brain activity,² including in the prefrontal cortex (PFC), the brain’s brake system. Low activity in the PFC can translate to more cravings and bad decisions. These simple tips can help you keep your blood sugar balanced: Eat protein and healthy fats at every meal. Have smaller meals throughout the day. This helps eliminate the blood sugar rollercoaster ride that can impact your emotions and increase cravings. Replace simple sugars and refined carbs with healthier options. For example, swapping candy for a square of sugar-free dark chocolate can help you kick a sugar habit. Increase Your Serotonin Those who are naturally low in serotonin, sometimes called the “happiness hormone,” often intuitively crave sugar-filled, carbohydrate-rich foods such as pies, cookies, candy, and chocolate because carbohydrates raise serotonin levels and increase feelings of well-being. These are “mood foods” and are often used to self-medicate an underlying mood issue. Avoid these quick fixes because they can cause long-term health problems. Serotonin can be supported with a healthy diet, exercise, taking supplements, and getting quality sleep. When you have plenty of serotonin, you’re less likely to seek out sugar. Avoid Artificial Sweeteners Artificial sweeteners such as acesulfame potassium (Ace K), aspartame, saccharin, and sucralose may provide sweetness without calories, but they come at a price. These sweeteners may contribute to high insulin levels, lead to a slower metabolism, negatively skew the good-to-bad bacterial ratio in your gut, and retrain your taste buds to crave sugar- and fat-filled foods over fruits and vegetables. If you want to avoid sugar and artificial sweeteners, there are better, healthier options to consider. To add a little sweetness to your coffee or tea, reach for natural, lower-calorie sweeteners like monk fruit powder, erythritol, or unprocessed stevia. In their raw and natural state, these are much healthier choices than their refined counterparts and include vitamins, minerals, antioxidants, and fiber. Note: stevia should be used in limited amounts as it can keep the tastebuds hooked on the “sweet” taste of foods. Outsmart Your Cravings Consuming large amounts of sugar can be detrimental to your health. Many illnesses have been linked to excessive sugar intake over extended periods of time. Always read labels to identify which products are no sugar added, reduced sugar, or sugar-free, and to determine if a product contains hidden sugars. If you’ve been struggling to curb your sweet tooth, these three tips may help you outsmart your sugar cravings. Also, if you’re looking for a science-based program to help you cut out the sugar and reduce cravings, be sure to purchase Dr. Avena’s book, Why Diets Fail. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Lisko, D. J., Johnston, G. P., & Johnston, C. G. (2017). Effects of dietary yogurt on the healthy human gastrointestinal (GI) microbiome. Microorganisms, 5(1), 6. https://doi.org/10.3390/microorganisms5010006 2. Verhulst, C. E. M., Fabricius, T. W., Nefs, G., Kessels, R. P. C., Pouwer, F., Teerenstra, S., Tack, C. J., Broadley, M. M., Kristensen, P. L., McCrimmon, R. J., Heller, S., Evans, M. L., Pedersen-Bjergaard, U., & de Galan, B. E., on behalf of the Hypo-RESOLVE consortium. (2022). Consistent effects of hypoglycemia on cognitive function in people with or without diabetes. Diabetes Care, 45(9), 2103–2110. https://doi.org/10.2337/dc21-2502
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What You Need to Know About the Importance of Hydration for Your Health
Can you guess what’s the most important nutrient for health, and the one whose absence will be lethal within days? Surprisingly, it isn’t protein, carbohydrates, fat, or even a vitamin or mineral. It’s water. Water Essentials Most of us don’t think of water as an essential nutrient, but indeed it is. Every day, we need ample water from our diet to rehydrate the body fluids that are lost through metabolism, perspiration, breathing, and elimination – which on average, is about 2-3 quarts. Hydrating our bodies is critical for many bodily functions such as preventing overheating, lubricating joints and tissues, maintaining healthy skin, and ensuring healthy digestion and elimination, to name a few. Without proper hydration, we can experience the effects of dehydration (a water deficit in the body), which can range from mild to severe, and even be life-threatening. More common, though, are the effects of suboptimal hydration, which is actually a new area of scienific study. Recent research from 2022¹ found that adults who stay well-hydrated appear to be in better health, experience fewer serious health conditions, and enjoy greater longevity than adults who have suboptimal hydration. The study underscores the importance of aiming for optimal hydration. Giving your body the fluids it needs may be the missing link to feeling your best. The Importance of Hydration Humans are largely made of water – it accounts for roughly 60% of our body weight. Hydration is key for many more areas of health and bodily functions than mentioned above, including the following and more: Transporting nutrients Giving structure to cells and tissues Supporting healthy heart function Athletic performance Weight management Healthy cognition Mood Urinary and kidney function Spinal cord protection Lubricating internal organs Alertness Proper hydration also may play a significant role in both microbiome and immune health as well, emerging research shows. Hydration is truly foundational to health. Optimal Hydration You may be wondering, how much hydration do I need? There’s no exact answer to that as hydration needs vary from person to person, depending on age, climate, activity level, weight, and other factors. That said, here’s what the U.S. National Academies of Sciences, Engineering, and Medicine recommends for food and drink combined: For men: About 3.7 liters or 125 ounces (15.5 cups) For women: About 2.7 liters or 91 ounces (11 cups) However, those figures are for total consumption of fluids from beverages and food. So, a more accurate recommendation for daily fluid only would be 100 ounces or 12.5 cups for men, and 73 ounces or just over 9 cups for women. (The rest would come from food.) If that sounds like a tall order, you aren’t alone. While data is limited, it appears that most U.S. adults aren’t optimally hydrated. Some research indicates that about 17-28% of older adults are severely dehydrated. And a Centers for Disease Control and Prevention (CDC) survey of 3,397 U.S. adults showed that only 22% report drinking 8 or more cups of water a day.² Signs of Dehydration When your body loses or uses more fluids than you take in, and it doesn’t have adequate amounts of water and other fluids to carry out bodily processes and functions, you can become dehydrated. Of course, dehydration most often occurs from not getting enough fluids in your diet. However, there are other causes. For example, you’re more likely to become dehydrated if you’re out in hot weather and/or exercising. Diuretics and some medications can cause dehydration as well. Sometimes severe hydration can occur after an illness that involves high fever, vomiting, or diarrhea. When dehydration is severe, an individual may need IV fluids. A great way to check if you’re dehydrated is to pinch the skin on the back of your hand and pull up. If it falls back slowly when you release the skin, you probably need some fluids. If it drops back quickly, you’re probably okay. Your body will start showing signs the longer you’re dehydrated. Here are some of the most common signs of dehydration: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Feeling thirsty or lightheaded Headache Bad breath Muscle cramps Dry mouth Fever and chills from heat illness Cravings for sweets Fatigue Having dark-colored, strong-smelling urine Constipation Urinating less often than usual Sunken eyes Dry skin Feeling cold Irritability, low mood Confusion Trouble concentrating or remembering Low blood pressure [/wc_box] You may experience some of these even if you’re just mildly dehydrated with as little as a 2% water deficit. So, what can help? Staying hydrated. 4 Simple Tips for Staying Optimally Hydrated Throughout the Day 1. Sip Water Experts say that if you drink all your water at once, it will likely go straight through you. That’s because the water floods your body, decreasing electrolyte levels, which signals to your kidneys to get rid of fluids to maintain a homeostasis. So, it’s better to sip water throughout the day! 2. Enjoy Healthy Beverages All drinks count toward your daily fluid intake, but some are better than others. Avoid sugar-sweetened soda, opting for unsweetened flavored water, mineral water, herbal tea, or even black/green tea or coffee in moderate amounts. (Counter to general belief, black tea and coffee in moderate amounts don’t dehydrate, according to research.)³ Plant/dairy milk and fresh juice (in moderation) are also good options. 3. Eat Water-Rich Foods Eating fruits and vegetables with upwards of 90% water content is almost like drinking water! What’s more, they’re loaded with nutrients and fiber. So enjoy vegetables like lettuces, celery, cucumber, radishes, zucchini, watercress, and tomatoes. Delight in water-rich watermelon, strawberries, grapefruit, and cantaloupe. Don’t forget brothy soups have high water content too. 4. Electrolytes Before/After Exercise It’s really important to stay hydrated when you work out. Drink plenty of water before and after. If you participate in intense exercise, choose an unsweetened water with electrolytes to replace the electrolytes lost through sweat. Athletes who consume large quantities of water can actually overdo it. It’s called exercise-associated hyponatremia and can be life-threatening. It usually happens when athletes drink even if they aren’t thirsty. Importance of Hydration for Health If you tend to be a low water drinker, making healthy hydration a habit may provide some welcome health benefits like better cognition, mood, and energy levels. Give it a try and see how you feel. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. 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: Dmitrieva, N. I., Gagarin, A., Liu, D., Wu, C. O., & Boehm, M. (2023). Middle‑age high normal serum sodium as a risk factor for accelerated biological aging, chronic diseases, and premature mortality. eBioMedicine, 87, 104404. https://doi.org/10.1016/j.ebiom.2022.104404 Goodman, A. B., Blanck, H. M., Sherry, B., Park, S., Nebeling, L., & Yaroch, A. L. (2013). Behaviors and attitudes associated with low drinking water intake among US adults, Food Attitudes and Behaviors Survey, 2007. Preventing Chronic Disease, 10(4), E51. https://doi.org/10.5888/pcd10.120248 Killer, S. C., Blannin, A. K., & Jeukendrup, A. E. (2014). No evidence of dehydration with moderate daily coffee intake: A counterbalanced cross-over study in a free-living population. PLOS ONE, 9(1), e84154. https://doi.org/10.1371/journal.pone.0084154
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These Are 6 of the Best Healthy Breakfast Foods
What you eat first thing in the morning can set the tone for your entire day. Eating healthy breakfast foods may help support cognitive function, mood, blood sugar maintenance, heart health, and quality of life. When people skip breakfast – or worse – eat an unhealthy breakfast high in fats and refined carbohydrates, studies show that their cognition doesn’t work as well¹ and they often come up short on important nutrients. Don’t let that be you! The key is having a healthy breakfast, which means including lean protein sources (salmon, eggs, low-sugar protein powder, etc.), nutrient-dense complex carbohydrates (whole grains, sweet potatoes), healthy fats in the form of nuts, seeds, fruits, and vegetables. Below are some easy, healthy breakfast foods to ensure your first meal of the day works for you, not against you. 6 Healthy Breakfast Foods to Help You Start the Day Off Right! Whole Grain Toast Say goodbye to blood-sugar spiking pastries and donuts that zap your energy and say hello to whole grain toast. High in fiber and complex carbohydrates, whole grain toast digests slowly and doesn’t rapidly raise blood sugar levels. Whole grains are also loaded with B vitamins, minerals, and healthy fats, which help fuel your brain and body. Be sure to choose bread that has no, or very little, added sugar, and/or try a sprouted grain bread for extra fiber and protein. Healthy breakfast on the go: Spread some organic almond butter on whole grain toast with a little sliced banana. Or try some mashed avocado with a little bit of lemon juice squeezed on it with a dash of sea salt or chili flakes. Avocado consumption was associated with better brain function in adults over age 60 in a 2021 nutrition study!² Nuts and Seeds Nuts and seeds are miniature treasure troves of nutrition, loaded with fiber, healthy fats, minerals, vitamins, and antioxidants. At breakfast time, they’re indispensable when enjoyed in moderate amounts. Be sure to consume them! Chia seeds, hemp seed, ground flaxseed, and walnuts are some of the greatest plant sources of anti-inflammatory omega-3 fatty acids, which are the best fats for your brain and the fats that most Americans are sorely deficient in. Any of them make a great addition to homemade granola or on top of oats and cereals. Some other notable nuts are Brazil nuts, which are a great source of selenium. Almond, cashew, and peanut butters make a great spread on toast, or addition to healthy muffins or smoothies. Healthy breakfast on the go: Grab a few Brazil nuts and enjoy them with a banana. Or pick up a nut-based, low-sugar energy bar from the health food store. Plain Greek Yogurt Plain Greek yogurt is a perfect breakfast food because of its high protein content and probiotic cultures. Greek yogurt’s calcium, protein, friendly bacteria, and additional nutrients are excellent for your health. The protein fuels your brain and its probiotics help to support your gut health, which is closely tied to brain health as the gut is lined with millions of neuron cells that communicate with your brain! Be sure to get plain Greek yogurt with no added sugar or a brand that’s sweetened with stevia. Low fat yogurt is recommended by the American Heart Association. It can be enjoyed with fresh fruit, over oats, and in smoothies. Healthy breakfast on the go: Layer plain Greek yogurt in a cup with low-sugar granola, berries, and perhaps a small amount of maple syrup, sprig of cinnamon, and teaspoon of vanilla. Berries Berries – blueberries, raspberries, strawberries, blackberries – with their rich flavonoids and low sugar are particularly good for the brain. Berries help to protect against age-related neurodegenerative health issues, and boost motor and cognitive function, as well as have anti-inflammatory properties. They’re also vasodilators, which is especially good for blood flow. Berry it up! Add them to whole grain pancakes, healthy muffins, on top of oatmeal and dry cereals, in Greek yogurt or a delicious smoothie. (However, if you have blood sugar issues, check with your doctor about your fruit consumption.) Healthy breakfast on the go: Bake healthy blueberry muffins with no refined sugar and grab one to go as you head out the door to enjoy at work with a cup of relaxing green tea. Eggs Having a quality protein like eggs in your first meal of the day helps to balance blood sugar levels, as well as supply your body with several important nutrients. Eggs are rich in an essential nutrient called choline, which your brain converts to acetylcholine, a neurotransmitter that supports healthy communication between brain cells. Choline has been shown to play an important role in cognitive function and memory.³ For an added health boost, cook your eggs on medium heat with olive oil (rich in monosaturated fats and antioxidants) or coconut oil (rich in brain-healthy medium-chain triglycerides). Healthy breakfast on the go: For a superpowered breakfast, toss some veggies into your scrambled eggs. Spinach, bell peppers, broccoli, zucchini, kale, mushrooms, and/or onion all add fiber, nutrients, and flavor to your meal. Oats Whole oats are full of nutrients, antioxidants, and beta-glucan fiber. They’re also naturally gluten free. They help to stabilize blood sugar levels and promote satiety. In terms of brain health, they’re loaded with gamma-aminobutyric acid (GABA), an amino acid that helps to calm electrical activity in the brain. Some research indicates that GABA may have a calming effect, helping to reduce anxiousness. Enjoy a nice bowl of porridge or oatmeal (with no added sugar). Add a little protein power for some extra nutrition. Rolled oats also are great in muffins, granola, and overnight oats. Healthy breakfast on the go: Make overnight oats with organic rolled oats, chia seeds, plant milk of your choice, plain Greek yogurt, and vanilla extract. Add toppings to taste. Combine in a mason jar or bowl and refrigerate overnight for a delicious morning meal. Fuel Your Day Learning to fuel your body and mind with your first meal of the day can be creative and fun. Take these healthy breakfast foods and build on them. It’s a wonderful health gift to give to yourself each morning. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: Ishizuka, R., Otaki, N., Tai, Y., Yamagami, Y., Tanaka, K., Morikawa, M., Iki, M., Kurumatani, N., Saeki, K., & Obayashi, K. (2023). Breakfast skipping and declines in cognitive score among community-dwelling older adults: A longitudinal study of the HEIJO-KYO cohort. Journal of Geriatric Psychiatry and Neurology, 36(4), 316–322. https://doi.org/10.1177/08919887221135551 Cheng, F. W., Ford, N. A., & Taylor, M. K. (2021). US older adults that consume avocado or guacamole have better cognition than non-consumers: National Health and Nutrition Examination Survey 2011–2014. Frontiers in Nutrition, 8, 746453. https://doi.org/10.3389/fnut.2021.746453 Poly, C., Massaro, J. M., Seshadri, S., Wolf, P. A., Cho, E., Krall, E., Jacques, P. F., & Au, R. (2011). The relation of dietary choline to cognitive performance and white-matter hyperintensity in the Framingham Offspring Cohort. The American Journal of Clinical Nutrition, 94(6), 1584–1591. https://doi.org/10.3945/ajcn.110.008938
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Perimenopause vs Menopause: Best Tips for Symptom Relief in Both Stages
Until recently, menopause has been culturally perceived as a shameful event in a woman’s reproductive life. Even in medicine, it has been a neglected area of study with most medical schools and residency programs lacking menopause education. Thankfully, menopause stigma has lessened, and education and awareness are growing. It’s not surprising though that there’s still a lot of confusion about this important phase of a woman’s reproductive life. In particular, confusion remains about how perimenopause and menopause differ. Part of the same overall reproductive life transition, perimenopause and menopause have unique features and symptoms. Here’s an overview of the differences between perimenopause and menopause for women so that you can understand your reproductive life phases better and take better care of your health. (Men, this is for you too! It’s helpful for us all to understand what happens in a woman’s body.) What Is Perimenopause? Perimenopause is a natural phase in a woman’s reproductive life. It literally means “around” or “near” menopause. Hence, perimenopause is the transitional phase before menopause occurs. Menopause marks the end of a woman’s reproduction. Perimenopause begins with the onset of irregular periods and ends after a woman has gone 12 consecutive months without a period. Statistical research shows that perimenopause usually begins around age 45,¹ but it can start earlier (as early as mid-30s) or later (as late as mid-50s) for some women. In terms of duration, perimenopause usually lasts 4 to 5 years. But again, it can vary. While some women can go through perimenopause within a few months, others may be symptomatic for as long as 8 years before menses stop completely. What Happens to You During Perimenopause? Perimenopause has two phases: an early phase and a late phase. During the early phase of perimenopause, your estrogen levels start to fluctuate, which causes fluctuations in progesterone. It’s marked by changes in your menstrual flow and in the length of your period. In the late stages of perimenopause, estrogen levels start to decline significantly. You’ll begin missing periods as ovulation becomes irregular and eventually stops. Without adequate estrogen, you’ll likely experience vaginal dryness. You may have pain during intercourse as the lining of your vagina thins. You may begin to have hot flashes. These occurrences usually start about 6 months before your last period. The symptoms can last from 6 months to 5 years after the onset of menopause. You might experience any of the following symptoms during perimenopause: Night sweats Sleep problems Mood changes Irregular periods Vaginal dryness Pain during intercourse Hot flashes Mental fog Fatigue Breast soreness Dry skin/acne Hair loss Headaches and dizziness Joint pain and muscle tension What Is Menopause? Menopause marks the end of your reproductive life. The name menopause is derived from the Greek words pausis (pause) and men (month). You’re considered to have reached menopause when you’ve gone a full 12 months without a menstrual period. It occurs naturally after your ovaries stop producing eggs. As you enter menopause, your ovarian production of estrogen and progesterone declines until it eventually stops altogether. Once menopause is reached, you become postmenopausal for the remainder of your life. The average age of menopause in the U.S. is 51, but the range is between 45 and 58. In some cases, a woman may enter menopause prematurely. The causes of early and premature menopause aren’t always known. More often, early menopause is a result of medical treatments such as surgical removal of the ovaries or uterus or chemotherapy or pelvic radiation. Menopause is no doubt a critical phase in a woman’s life because multiple areas of health are impacted, and symptoms can be very challenging. What Are the Symptoms of Menopause? Many of the symptoms of perimenopause continue or increase in menopause. Research² shows that vasomotor (affecting the narrowing and widening of the blood vessels) symptoms are the most commonly experienced symptoms during menopause. Approximately 75% and up to 80% of women experience: Hot flashes Night sweats Palpitations Migraines Approximately 50% to 75% of women experience vaginal and urinary problems. As mentioned, with the estrogen loss, your vaginal lining thins and becomes less elastic, which may cause dryness, burning, and irritation. This may become even more pronounced in menopause as ovarian estrogen production ceases. You may also experience greater frequency and urgency of urination. Low estrogen increases the risk of vaginal and urinary tract infections as pH changes occur in the vagina and urinary tract reducing the good bacteria that help keep infectious bacteria in check. Your brain has estrogen receptors in a variety of regions. These areas regulate cognition and mood. Decreased estrogen may cause any of the following: Anger or irritability Feelings of anxiousness; tension Low mood Loss of concentration Low self-esteem; loss of confidence Low libido Most concerningly, the loss of estrogen and progesterone in menopause may increase your risk of: Sleeplessness Bone loss Abdominal weight gain Heart health issues Brain health problems Menopause Symptom Relief It’s not all doom and gloom! There are many measures you can take to reduce the symptoms of perimenopause and menopause including any of the following: 1. Estradiol Cream If you’re experiencing vaginal pain or dryness, or an increase in vaginal or urinary infections, talk to your doctor about trying a topical estradiol cream. It replenishes estrogen to these areas, which can reverse the conditions and is considered to be safe. 2. Hormone Replacement Therapy One of the most effective ways to counter symptoms associated with perimenopause and menopause is to start hormone replacement therapy (HRT). Its risks were overstated in past years due to a flawed conclusions drawn from longitudinal research. There are still risks, particularly for women who’ve had breast health issues, but not as great as once thought. HRT can help protect against bone loss and reduce vasomotor symptoms, research³ shows. Some women choose to take bioidentical hormone replacement therapy, which are compounded from plant hormones. However, they aren’t regulated by the FDA. Talk to your OB/Gyn or medical doctor to learn more. 3. Natural Menopause Relief Herbal remedies and nutritional supplements may help to minimize hot flashes, boost mood, support bone health, or help with other issues. Alternative medicine such as acupuncture may help with symptoms. Discuss options with your medical doctor. Make Changes to and Improve Lifestyle Making some lifestyle adjustments and adding activities can go a long way for minimizing symptoms for both perimenopause and menopause. They also tend to make you healthier! Try any of the following: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Exercising regularly. This can help boost mood, reduce hot flashes, and promote restful sleep. Be sure to incorporate strength-training exercises to help protect against bone loss as well. Eat lots of fruits, vegetables, legumes, and whole grains. Rich in phytoestrogens (plant compounds with estrogen-like properties), eating lots of these foods can help reduce hot flashes. Eat calcium-rich and vitamin D-rich foods or take a natural menopause supplement - like BrainMD's Menopause Essentials+. These nutrients are needed to maintain your bone health. Yogurt, spinach, kale, tofu, beans and sardines are examples of calcium-rich foods. Salmon and trout are rich in vitamin D. Stay hydrated. Estrogen loss can be dehydrating and drinking water can keep bloating associated with hormonal changes to a minimum. Eat plenty of protein-rich foods. Your body needs it to maintain muscle mass. If you are doing strength training, your body needs more protein to build muscle. Reduce or eliminate consumption of spicy food, caffeine, chocolate, sugar, fatty foods, refined carbs, and alcohol. They’re inflammatory and can make hot flashes worse. Incorporate a mindful practice like yoga or meditation or walks in nature. Take time to enjoy hobbies or read a book. These activities can help ease anxious feelings. Practice good sleep hygiene; take a natural sleep supplement. [/wc_box] Postmenopausal Life It’s important to remember that while the end of your reproductive cycle is challenging and indeed a milestone in aging, it’s also a beginning to a new and wonderful chapter of life. Many women experience increased happiness and productivity during this phase of life as they can focus on their own needs, desires, and interests. Note: 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 Menopause Essentials+ 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. Gold, E. B. (2011). The timing of the age at which natural menopause occurs. Obstetrics and Gynecology Clinics of North America, 38(3), 425–440. https://doi.org/10.1016/j.ogc.2011.05.002 2. Peacock, K., Carlson, K., & Ketvertis, K. M. (2023, December 21). Menopause. In StatPearls [Internet]. Treasure Island, FL: StatPearls Publishing. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK507826/ 3. Harper-Harrison, G., Carlson, K., & Shanahan, M. M. (2024, October 6). Hormone replacement therapy. In StatPearls [Internet]. Treasure Island, FL: StatPearls Publishing. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK493191/
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Peak Energy: How to Get Clean Energy Without the Crash!
As you go about your day, do you ever wish you had more energy? You aren’t alone. Unfortunately, many of the things people do to boost their focus and energy end up backfiring. These include drinking caffeinated beverages and sugary energy drinks. Unhealthy Ways to Boost Energy Caffeine Caffeine consumption has significantly increased over the past decades. Intakes of more than two cups a day can have detrimental side effects. While caffeine can provide a temporary increase in alertness, excessive caffeine consumption can constrict blood flow to your brain and many other organs. Energy Drinks Energy drinks – which contain high amounts of caffeine, sugar or artificial sweeteners, and other stimulants – can provide a temporary energy boost, which is inevitably followed by an energy crash. Since they fail to fuel the body’s natural energy processes, the effects of these beverages are typically short-lived and may cause serious issues for the brain and body. If you struggle with low or inconsistent energy throughout the day, it’s a good idea to avoid these unhealthy sources of energy. Instead, consider clean, long-lasting energy from high-purity supplements like BrainMD’s new… Peak Energy Amplify endurance, sharpen focus, and boost mental + physical performance with BrainMD’s Peak Energy.* This advanced, fast-acting formula helps sustain focus and provides long-lasting energy without a crash.* Peak Energy Ingredients PeakATP® 400 mg A researched and patented form of Adenosine 5’Triphosphate (ATP) Disodium, PeakATP® is structurally identical to the body’s ATP, which is utilized by all the cells for energy. ATP is important during physical activity, especially high-intensity workouts. PeakATP® provides a sustainable source of energy that directly fuels working muscles when they need it most. Benefits of PeakATP®: Supports blood flow Helps with muscle activation* Supports total strength* Lessen muscular fatigue* Increases post-exercise ATP levels* Mitigates cognitive issues* Promotes recovery* Enfinity® Paraxanthine 200 mg Paraxanthine is a metabolite of caffeine in the human body. Enfinity® Paraxanthine stimulates the central nervous system and contributes to many of the benefits that come from caffeine intake. Despite the widespread consumption of caffeine, only an estimated 30% of people metabolize caffeine efficiently. When it comes to energy, Enfinity® Paraxanthine produces more consistent results than caffeine without the undesirable side effects. Benefits of Enfinity® Paraxanthine: Supports sustained attention* Helps with short-term memory* Mitigates mental fatigue* Bolsters cognitive function* Sharpens reasoning and response time* Boosts cognitive performance/function* Produces powerful thermogenic effects* Who Can Benefit from Peak Energy? Everyone: Peak Energy provides the body with the clean energy it needs to power through even the toughest days.* Although caffeine can have a similar effect on the body, the powerful properties of PeakATP® and Enfinity® Paraxanthine work together to produce an impact that’s similar to caffeine but without the jitters and unwanted side effects.* Athletes: Peak Energy contains a powerful, well researched ATP supplement for athletes.* One study¹ looked at the effects of ATP supplementation on postexercise ATP levels in 42 healthy males. Oral ATP supplementation was provided in doses of 400 mg for 2 weeks prior to exercise sessions. The study concluded that oral ATP could help prevent exercise-induced declines in ATP and its metabolites, which can help enhance peak power and muscular excitability. Those Looking to Quit Caffeine: Caffeine is used by more than 90% of adults² on a regular basis with most of them consuming more than 200 mg daily. As the main metabolite of caffeine in humans, paraxanthine has many of the same properties, and offers similar benefits, as caffeine. Studies have found that paraxanthine has an improved safety profile over caffeine and has low abuse liability³ and anxiolytic (produces feelings of anxiousness) activity. One study found that in both sedentary and active individuals between 7 to 65 years old, oral ATP supplementation helped reduce fatigue, increase muscle strength,⁴ and enhance cardiovascular health. People Who Want to Boost Their Energy During Workouts: Many people use pre-workout powders that contain significant levels of caffeine (upwards of 300 mg). PeakATP® and Enfinity® Paraxanthine provide caffeine-like benefits regardless of activity levels. In fact, studies have shown fewer negative consequences for individuals who use supplements with these ingredients as opposed to consuming caffeine. Individuals Seeking to Strengthen Their Cardiovascular Health: Various studies looking at the impact of paraxanthine on athletic performance have suggested that it may help support cardiovascular health. Studies indicate that paraxanthine has less cardiovascular side effects⁵ in comparison to caffeine. Similarly, the impact of oral ATP has been shown in studies to enhance cardiovascular health⁶ in individuals of varying ages and athletic abilities. Peak Energy FAQ [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Why should I take Peak Energy? Peak Energy works to stimulate the nervous system and helps enhance energy levels in the body.* Taking Peak Energy can help improve physical performance during high intensity activities or assist in providing a much-needed boost in energy, which may have a similar effect to caffeine but without the side effects.* In conjunction with a healthy lifestyle, taking Peak Energy as suggested may help support energy levels while also sharpening focus and memory.* How do I take Peak Energy? Peak Energy is available in both capsule and powder forms: Capsule Form Adults take one capsule, but not more than 2 capsules, per day. Powder Form (Natural Blackberry Flavor) Adults mix 1 scoop of powder into 6-8 ounces of water and drink once a day. For best results, do not consume within 4 hours of bedtime. Peak Energy is not recommended for use with caffeine or other stimulants. Can this product make me dependent or addicted? The natural ingredients in Peak Energy, PeakATP® and Enfinity® Paraxanthine, aren’t habit-forming. Does Peak Energy contain any allergens? No. Peak Energy is a natural supplement and is free from corn, dairy, eggs, nuts, soy, sugar, and yeast. Also, it’s vegan and gluten-free. What other BrainMD products complement or enhance the effectiveness of this supplement? Peak Energy can be taken with many other BrainMD supplements including Advanced Blood Flow to increase circulation, and Omega-3 Power to support brain and heart health. [/wc_box] "Peak Energy is a breakthrough in clean, sustained energy. This unique formula fuels your brain and body without the crash, helping you stay focused, strong, and productive all day.” - Daniel G. Amen, MD Live Life at the Peak! Peak Energy provides generous doses of proprietary ingredients PeakATP® and Enfinity® Paraxanthine for improved blood flow and muscle strength as well as support for attention, memory, and overall cognition.* Having sufficient levels of these potent ingredients can help fight fatigue and keep you energized throughout the day!* Available in both capsule and powder forms, Peak Energy is a high-quality ATP supplement that’s clean, effective, and safe.* Try Peak Energy today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Peak Energy 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. Purpura, M., Rathmacher, J. A., Sharp, M. H., Lowery, R. P., Shields, K. A., Partl, J. M., Wilson, J. M., & Jäger, R. (2017). Oral adenosine-5'-triphosphate (ATP) administration increases postexercise ATP levels, muscle excitability, and athletic performance following a repeated sprint bout. Journal of the American College of Nutrition, 36(3), 177–183. https://doi.org/10.1080/07315724.2016.1246989 2. Meredith, S. E., Juliano, L. M., Hughes, J. R., & Griffiths, R. R. (2013). Caffeine use disorder: A comprehensive review and research agenda. Journal of Caffeine Research, 3(3), 114–130. https://doi.org/10.1089/jcr.2013.0016 3. Szlapinski, S. K., Charrette, A., Guthrie, N., & Hilmas, C. J. (2023). Paraxanthine safety and comparison to caffeine. Frontiers in Toxicology, 5, Article 1117729. https://doi.org/10.3389/ftox.2023.1117729 4. González-Marenco, R., Estrada-Sánchez, I. A., Medina-Escobedo, M., Chim-Aké, R., & Lugo, R. (2024). The effect of oral adenosine triphosphate (ATP) supplementation on anaerobic exercise in healthy resistance-trained individuals: A systematic review and meta-analysis. Sports, 12(3), 82. https://doi.org/10.3390/sports12030082 5. Yoo, C., Xing, D., Gonzalez, D. E., Jenkins, V., Nottingham, K., Dickerson, B., Leonard, M., Ko, J., Lewis, M. H., Faries, M., Kephart, W., Purpura, M., Jäger, R., Wells, S. D., Liao, K., Sowinski, R., Rasmussen, C. J., & Kreider, R. B. (2024). Paraxanthine provides greater improvement in cognitive function than caffeine after performing a 10-km run. Journal of the International Society of Sports Nutrition, 21(1), 2352779. https://doi.org/10.1080/15502783.2024.2352779 6. Jäger, R., Purpura, M., Rathmacher, J. A., Fuller, J. C., Jr., Pitchford, L. M., Rossi, F. E., & Kerksick, C. M. (2021). Health and ergogenic potential of oral adenosine-5′-triphosphate (ATP) supplementation. Journal of Functional Foods, 78, 104357. https://doi.org/10.1016/j.jff.2021.104357
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These Are Some of the Best Ways to Avoid Harmful Toxins
“It’s a jungle out there Poison in the very air we breathe Do you know what’s in the water that you drink? Well I do, and it’s amazing.” Theme song from Monk, written and performed by Randy Newman Intended as an amusing introduction to the TV show’s title character, the obsessive-compulsive detective Adrian Monk, there’s certainly some truth to the alarmist lyrics of Monk’s opening sequence. Although being paranoid, about the environment or any other aspect of life, isn’t advisable or beneficial, having a healthy concern of the toxins that exist in the foods you eat and the cleaning agents or hygienic products you use every day is a good thing. When it comes to what you put in your mouth or on your skin, what you don’t know can kill you. Why Are Toxins So Harmful? Toxins can and do negatively affect every part of the body. Toxic effects on the brain include poor memory and concentration, erratic behavior, word confusion, mood issues, headaches, vertigo, and cravings. Toxic brain exposures, as from alcohol abuse, are also linked to accelerated mental decline. Common toxins can be absorbed through the skin (when you rub in a cream, for example), ingested (when you eat or drink), or inhaled (when you breathe). Use these lists to see if you’ve possibly been exposed to any toxic substances: Toxins that can be absorbed when ingested or applied to the skin: Polluted or tainted water (including lead and arsenic) BPA (bisphenol A, found in plastics, food and drink containers, dental sealants, and the coating of cash register receipts) PCBs (polychlorinated biphenyls) found in paints, plastics, and rubber products Heavy metals, such as: Mercury: in “silver” dental fillings (which are 50 percent mercury), contaminated fish, and distributed ubiquitously in the environment Lead: in contaminated drinking water, soils previously exposed to environmental contaminants, old and peeling paint, paint, lead pipes, aviation fuel¹ Cadmium: in soils treated with synthetic fertilizers and industrial waste sites Excessive alcohol, marijuana, "lifestyle" and various illegal drugs, some prescription drugs Many pain medications, notably prescription opioids and other narcotics, or benzodiazepines commonly prescribed for anxiety or insomnia Chemotherapy can cause a long-term "brain fog" or "chemobrain" General anesthesia can result in long-term memory loss in some patients Artificial food dyes and preservatives, including bromates, nitrates or nitrites (processed meats), tartrazine dye (linked to asthma), MSG, red dye #40 and other "#" dyes. The artificial sweeteners aspartame (blue packets) saccharin (pink), and sucralose (yellow) all are linked to toxic effects on the body. The body's detoxification systems often cannot process artificial chemicals that don't occur in nature Herbicides such as glyphosate (the active ingredient in Roundup weed killer, with residue present in genetically modified crops) Pesticides including organochlorines and organophosphates, many of them powerful neurotoxins Apples sprayed with diphenylamine (used to prevent the browning of fruit skin) Foods manufactured with plastic equipment, leaking plasticizers Toxins that can reach the tissues when inhaled: Air pollutants, whether industrial or associated with lifestyle Smoke from cigarettes, other tobacco, or marijuana; vaping, secondhand smoke from being around smokers. All hot gases entering the lungs can be toxic. Automobile exhaust—carbon dioxide and monoxide, but also numerous categories of small particulate matter that come out the tailpipe Cleaning chemicals Welding, soldering fumes Asbestos Fireplace/campfire smoke Paint and solvent fumes Harmful Toxins That You're Exposed to Everyday These and other toxins may affect you without you even knowing it. In addition to those listed above, here’s a closer look at three everyday toxins people may encounter. Beauty Products The average American woman uses about 12 personal care and cosmetic products daily. The average man uses about 6. The chemicals in these products are easily absorbed into your skin and transported to every organ in your body. That means that while you’re trying to look good on the outside, you may be poisoning yourself on the inside. Try to use natural products without "fragrance" and free from acrylates, aluminum, formaldehyde, oxybenzone, parabens, triclosan, polyethylene glycols, and phthalates hidden in the walls of plastic containers (go for glass wherever possible). Never reheat food in plastic containers. Products containing lead are also a major cause for concern. Surprisingly, there are no regulations that require lead be removed from one of the most widely used cosmetics: lipstick. When 30 of the top lipstick brands were tested, lead was found in 60 percent of them. To learn more about how to avoid buying and ingesting lead-contaminated lip products, visit Safe Cosmetics. Download the Think Dirty app which rates products on a scale of 1-10 (10 = the most toxic), and scan all the products in your bathroom. "When I first downloaded this app (Think Dirty), I threw out more than 70 percent of the products in my bathroom." - Dr. Daniel Amen Substances While smoking and drug and alcohol abuse have long been known to increase cancer and heart disease, many people don’t realize that they are also linked to mental conditions including an increased risk of dementia. Recently published research from the Amen Clinic documented that regular marijuana users had decreased blood flow to the hippocampus, a brain region crucially involved in learning and memory. Alcohol kills brain cells, shrinks brain size, increases the risk of dementia. It lowers blood flow to the brain, is linked to inflammatory bowel disease, nerve pain, liver failure. It is linked to 7 different cancers. Alcohol can impair decision-making, make a gentle person aggressive, is a major cause of incarceration and financial problems. Mold Mold exposure is toxic to brain function. Signs of mold exposure include sneezing, coughing, watery eyes, and skin irritation. If you suspect that you’ve been exposed to mold, the first step is always to remove yourself from the moldy environment. You can also do a blood test that measures a protein, TGF Beta-1, found throughout the body that plays a role in immune system function and is often high in mold exposure (also called mycotoxin exposure). The normal level is below 2,380; 0 is optimal. Mold exposure can raise this to >15,000. Mold treatment can consist of binding agents and other medications, such as antifungals, as well as metabolic support supplements. In many cases mold, carbon monoxide poisoning, or other toxins can damage the brain and result in decreased neurological function including memory loss, noticeable personality changes, difficulty concentrating and other signs that often lead to misdiagnosis. It’s important to realize that toxic exposure and its effects on the internal structure of your brain can trigger both long and short-term effects. 8 Simple Ways to Avoid Harmful Toxins There are simple 8 ways to avoid many toxins and, fortunately, the human body is designed to detox itself. It just needs assistance in performing the job. Here are eight ways to reduce your risk of toxic exposure: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] 1. Detox Your Diet: Buy organic, and always wash your food: neurotoxic pesticide levels are way lower in children who get organic foods. Always read and make sure to understand food labels-ignore natural: aflatoxins, arsenic, cyanide are all natural. Avoid using aluminum and Teflon cookware. Do trial eliminations (2 weeks, one at a time). 2. Clean Up Your Diet: Limit or eliminate non-organic produce (herbicides and pesticides) dairy (hormones and antibiotics), feedlot meats (hormones and antibiotics), and farmed fish (junk-fed and PCBs). Increase your fiber consumption (minimum 21 grams women, 30 grams men). 3. Eliminate Processed Foods: Remove as much as possible of processed foods and sugar from your diet. Cutting out sweet beverages can eliminate hundreds of unhealthy calories and help your pancreas. 4. Eat More Brassicas: Brassicas, like collard greens, kale, cauliflower, Brussels sprouts, provide unique nutrients (phytonutrients) that rev up your detoxification system.² This system encompasses the liver, kidneys, intestines, skin and to a lesser extent all the other tissues. 5. Drink More Water: Your brain is 80% water, so avoid anything that dehydrates it—such as caffeine or alcohol. Being dehydrated by just 2% impairs performance in tasks that require attention, immediate memory skills, and physical performance. Since water helps flush toxins from your body, it’s recommended that you drink three to four quarts of reverse osmosis or filtered (with charcoal) water every day. 6. Toss Toxic Cleaners: Do a bathroom cleanse and throw out all toxic products. Download the Think Dirty app which rates products on a scale of 1-10 (10 = the most toxic), and scan all the products in your bathroom. 7. Take Vitamin C, Curcumins, Other Antioxidants Daily: Vitamin C is a versatile antioxidant and the most dollar-effective antitoxin you can get. The curcumins, which give turmeric and curries their gold color, are also powerful antioxidants but you'll need to make sure you get a well-absorbed supplement such as Brain Curcumins.* 8. Fortify Your Natural Defenses: One of the best ways to protect yourself from harmful agents is to support your natural defenses with supplements. The body's detoxification systems overlap with the immune system to help process toxic chemicals, avoid allergic and intolerance reactions, and destroy potentially harmful infectious agents. Everyone should be on a core supplement regimen. BrainMD’s comprehensive Brain & Body Power combines our intensive daily multiple NeuroVite Plus Multivitamin with our brain-targeted Brain & Memory Power Boost and is rounded out by Omega-3 Power, our ultra-pure, highly concentrated fish oil supplement designed to increase your Omega-3 Index.* [/wc_box] Live Toxin-free These are just a few natural ways to avoid the many harmful toxins you may be exposed to every day. Hopefully these tips have helped you identify the unhealthy substances hiding out in your home, so you can purge them and live toxin-free. 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. References: 1. Buettner, C., Mukamal, K. J., Gardiner, P., Davis, R. B., Phillips, R. S., & Mittleman, M. A. (2009). Herbal supplement use and blood lead levels of United States adults. Journal of General Internal Medicine, 24(11), 1175–1182. https://doi.org/10.1007/s11606-009-1050-5 2. Kapusta-Duch, J., Kopeć, A., Piatkowska, E., Borczak, B., & Leszczyńska, T. (2012). The beneficial effects of Brassica vegetables on human health. Rocznik Państwowego Zakładu Higieny, 63(4), 389-395. https://pubmed.ncbi.nlm.nih.gov/23631258
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6 Helpful Ways to Boost Your Immune System
Many take extra (even extreme) precautions in safeguarding their health during the colder, darker, winter months. It’s prudent to remain vigilant when it comes to personal health and safety, especially if you have preexisting medical conditions or a weak immune system. As with any illness, there are many practical steps and preventative measures you can take to protect yourself and your family. Though there’s no guaranteed way to avoid getting sick with a cold, flu or virus, supporting your immune system is a smart place to start. In addition to everyday health habits, here are 6 simple ways to naturally build up your immunity… 6 Natural Ways to Boost Your Immune System 1. Healthy Foods Eating a healthy diet is common sense for overall well-being. While no single food will magically fend off illness, certain nutrients can help protect your body from billions of bacteria, viruses, and other germs. Some nutrients and foods that support healthy immunity include: Garlic, turmeric root, ginger root Mushrooms – shiitake, maitake, reishi, enoki, or oyster Active omega-3 fatty acids (EPA + DHA), found in salmon, tuna, and other cold-water fish Zinc-rich foods, like oysters, crab, grass-fed lean meats and poultry, and chickpeas Selenium-rich foods, such as broccoli, sardines, tuna, Brazil nuts, and barley Vitamin C-rich foods, like guavas, kiwis, bell peppers, strawberries, Brussels sprouts, oranges, papaya, broccoli, pineapple, cantaloupe, mango, tomato, kale, and snow peas Vitamin E-rich foods, including sunflower seeds, almonds, avocados, hazelnuts, spinach, Swiss chard, butternut squash, kiwis, broccoli, and rainbow trout 2. Quality Sleep Quality sleep stimulates the immune system, while sleep deprivation can depress your immunity.¹ While minimal required levels of sleep do vary, studies indicate adults should try to get an average of 7 to 9 hours of sleep per night. Those with a compromised immune system should get even more sleep. 3. Increase Vitamin D Vitamin D is crucial for healthy immune regulation and inflammatory response. Failure to get enough vitamin D can lead to health problems and other mental and physical difficulties. If you aren’t getting 10 to 30 minutes of direct sunlight each day, supplementing with at least 2000 IU of vitamin D3 is a good idea. 4. Physical Activity Getting at least 30 minutes of aerobic activity daily will increase your blood circulation and can help strengthen your immune system. The increase in blood flow improves delivery of nutrients to your bone marrow, spleen and other organs of immunity. Better circulation also helps clear waste products from the body and transport hormones that keep the immune system alert and active. 5. Stay Hydrated Hydration is key to the functioning of all our organs including those of the immune system. Every organ system in the body needs adequate hydration to function properly. Water helps cleanse the body and remove toxins. By keeping your body systems well-hydrated, you allow them to work optimally so they can maintain healthy immunity. 6. Nutritional Support To naturally boost and maintain your immune system, it’s important to create healthy habits for physical and mental well-being. One of the best ways to boost your immunity is with high-quality vitamins, minerals, and nutrients. Developing a supplement routine is nutritional insurance for overall wellness. Supplementing with precise combinations of probiotic strains can help balance gut bacteria and improve the intestinal lining’s natural protective seal. Few of the commercially available probiotic formulas are proven to achieve these goals. Even fewer are shown to help gut immunity and overall brain and body wellness. BrainMD is proud to recommend… ProBrainBiotics ProBrainBiotics has the identical probiotic strains, at the same daily intake levels, that were put through two double-blind, placebo-controlled clinical trials and found to benefit intestinal function, mood, and coping with stressful experiences.* These healthy bacteria are Lactobacillus helveticus Strain R0052 and Bifidobacterium longum Strain R0175.* These powerful strains: Help repel harmful bacteria* Maintain the tight seal of the gut lining to help prevent “leaky gut”* Aren’t destroyed by stomach acids, so they can reach the intestines and take up residence there* Support healthy gut immune functions* ProBrainBiotics MAX ProBrainBiotics MAX is unique for offering clinically defined probiotic strains with brain, immune, and intestinal benefits all in one daily capsule.* It offers seven probiotic strains, all with health benefits documented from clinical trials.* Here’s what you can expect from taking ProBrainBiotics MAX: More friendly bacteria in your gut* Healthy, comfortable digestion* Better immune system function* Positive mood and emotional balance* A healthy response to everyday stress* Go With Your Gut! The gut is the main route of contact with the external environment and, besides helping with digestion and a healthy mood, is a huge contributor to immunity. By some estimates, 70-80% of your immune cells reside in or around the area of your gut.² It is vital to increase the level of good bacteria in the gut. These bacteria typically help tighten the intestinal junctions through which leaking occurs. Probiotics designed from clinical research provide good bacteria to balance undesirable bacteria from becoming too dominant in the gut. If you aren’t taking a high-quality, brain-directed probiotic supplement, consider adding one to your daily vitamin regimen to help boost your immunity. If you take good care of your immune system, it will take good care of you! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about ProBrainBiotics, ProBrainBiotics MAX and our full list of 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. Rogers, N. L., Szuba, M. P., Staab, J. P., Evans, D. L., & Dinges, D. F. (2001). Neuroimmunologic aspects of sleep and sleep loss. Seminars in Clinical Neuropsychiatry, 6(4), 295–307. https://doi.org/10.1053/scnp.2001.27907 2. Wiertsema, S. P., van Bergenhenegouwen, J., Garssen, J., & Knippels, L. M. J. (2021). The interplay between the gut microbiome and the immune system in the context of infectious diseases throughout life and the role of nutrition in optimizing treatment strategies. Nutrients, 13(3), 886. https://doi.org/10.3390/nu13030886
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Did You Know These Methylfolate Benefits Can Help with Mood?
Perhaps you’ve heard of the essential vitamin folate (aka vitamin B9). But what’s the difference between folate and methylfolate? And what’s folic acid? It can be a bit confusing, so let’s unpack each of these and see how they relate to each other. What’s the Difference Between Folate, Folic Acid, and Methylfolate? Folate Folate is a group of chemically complicated substances that supply the body with chemically simple methyl groups. The body can’t make folate from scratch, so we must get it from foods or dietary supplements. Folate is vital at every stage of life, from early development in the womb through birth, and all the way through adulthood. But for many people, lifestyle factors, some medications, and common gene mutations can deplete their folate stores. Folic Acid To help consumers maintain good nutritional folate status, many foods are being “fortified” with folic acid (FA). Also, dietary supplements that include folate typically provide it as FA. But FA doesn’t occur in plants or in any of our foods and is so chemically different from natural folates that it gunks up our folate enzymes and impairs our natural folate utilization. The body must produce an enzyme to make FA usable, and this enzyme’s conversion capacity is limited. As a result, some people may have unconverted FA in their bloodstream, which may lead to negative health effects such as nausea, diarrhea, irritability, and behavior changes. Methylfolate Methylfolate (technically methyltetrahydrofolate) is the pre-activated and most readily utilized form of the folate vitamin. The body has enzymes that rely on methylfolate (MF) specifically for its methyl groups, which are crucial for a broad range of brain and body functions. Methylfolate is the folate form most naturally preferred by the body, which is why the intestinal lining has “transport proteins” that bind to it and selectively absorb it into the blood. Similar proteins also move MF from the circulation into the brain tissue. The methyl chemical groups that come from folate are fundamental to practically all our life processes. It’s essential for all our cells, tissues, and organs to survive, grow, function, and maintain their structural integrity. MF also supports the entire array of functions in the bone marrow, liver, and all the other organs. All our cells need methylfolate to make their DNA, package it into genes, repair it when damage occurs, and regulate their overall gene activity (epigenetics). The brain’s nerve cells also need it to make their electrical insulation (myelin) and to make dopamine and serotonin. MF also works with vitamin B6 and B12 in the detoxication of homocysteine. Methylfolate promotes smooth and efficient folate metabolism for those who need it most: women of reproductive age, the elderly, the high proportion of individuals who carry folate enzyme mutations. For these individuals, and for the rest of us, methylfolate is the best dietary form of folate. Methylfolate Benefits Here are just a few methylfolate benefits: Fundamental to the growth, renewal, and functioning of our cells, tissues, and organs. Helps support a healthy mood, memory, cognition, and behavior. Enhances the clinically proven mood benefits of SAMe (s-adenosyl-methionine). Essential for the brain to make the key neurotransmitters serotonin, dopamine, and norepinephrine. Promotes the brain’s healthy production of melatonin, our major sleep hormone. Enhances the body’s regulation of homocysteine, a potentially toxic human metabolic product. Promotes healthy pregnancy and birth outcomes. While considering these impressive methylfolate benefits, it's also important to be aware of the potential dangers of not taking methylfolate. Folate Mutations When consumed, methylfolate doesn’t need to be converted into active folate – as the body’s most active folate form, it can be immediately used by our folate enzyme systems. One of the most common human gene mutations is the C677T mutation in the enzyme MTHFR (Methylene Tetrahydrofolate Reductase), whose function is to produce MF. More than 40 percent of individuals in some ethnic groups have this mutation, which is associated with impaired folate utilization from food. Taking MF by mouth bypasses this mutation: as premade, authentic MF, it doesn’t need to be produced by MTHFR. For people with C677T or various other, less common MTHFR mutations, methylfolate is a health breakthrough! Methylfolate Benefits for Mood Among its many positive actions in the brain and body, methylfolate can help support emotional balance. Methylfolate is a cofactor in the production of monoamines¹ dopamine, norepinephrine, and serotonin. In one study,² patients struggling with low mood reported significant improvements in their symptoms when using methylfolate. The results of two randomized, double-blind, parallel-sequential trials³ found that MF may help those with medication-resistant mood issues. The trial concluded that MF may be an effective, safe, and well tolerated treatment for patients with major mood problems. So, where can you get an ultra-pure source of this mood-, memory-, and cognitive-supporting vitamin? BrainMD’s MethylFolate Methylfolate is a form of the folate vitamin that’s better utilized than folic acid or other folates.* BrainMD’s MethylFolate is essential for mood, cognition, behavior, and overall brain and body health.* Methylfolate is the body’s most fully active form of folate, a vitamin that provides methyl groups (-CH3) which are crucial for a broad range of brain functions, including healthy mood.* In clinical trials, MF corrected methyl deficiency while promoting a positive mood and overall brain health.* Highly Bioavailable Source of Methyl Groups To be utilized by the body, dietary folates from foods or supplements must first be converted to methylfolate.* But the enzymes involved in this conversion process often carry mutations that can interfere with their activity.* High-quality MF supplements bypass these enzymes, directly supplying methyl to make SAMe and other methyl cofactors that manage the body’s extensive networks of methyl metabolism.* Promotes Metabolic Recycling of Homocysteine Homocysteine (HCy) is a byproduct of SAMe production from MF and the amino acid methionine.* If allowed to build up in the blood and other tissues, HCy can become toxic.* MF facilitates the recycling of HCy to methionine, which helps curb its toxic potential.* Supports Brain Health and DNA Methyl from MF is needed from the moment of fertilization of the human egg, through the development of the brain, heart and other organs, to birth, and across the lifespan.* All our cells need methyl groups to make their DNA, repair ongoing DNA damage, and regulate their utilization of DNA.* Put the Methyl in Your Folate Though folate is an effective vitamin, methylfolate is better utilized in the body than folate and synthetic folic acid.* Taking folate as MethylFolate can help provide nutritional support for your brain and body.* This versatile supplement is also fundamental to the growth and renewal of our cells, helps regulate potentially harmful homocysteine, promotes healthy pregnancy, and much more.* You can enjoy all the methylfolate benefits in BrainMD’s MethylFolate supplement. 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 MethylFolate 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. Stahl, S. M. (2008). L-methylfolate: A vitamin for your monoamines. Journal of Clinical Psychiatry, 69(9), 1352–1353. https://doi.org/10.4088/jcp.v69n0901 2. Shelton, R. C., Manning, J. S., Barrentine, L. W., & Tipa, E. V. (2013). Assessing effects of l-methylfolate in depression management: Results of a real-world patient experience trial. Primary Care Companion for CNS Disorders, 15(4), PCC.13m01520. https://doi.org/10.4088/PCC.13m01520 3. Papakostas, G. I., Shelton, R. C., Zajecka, J. M., Etemad, B., Rickels, K., Clain, A., Baer, L., Dalton, E. D., Sacco, G. R., Schoenfeld, D., Pencina, M., Meisner, A., Bottiglieri, T., Nelson, E., Mischoulon, D., Alpert, J. E., Barbee, J. G., Zisook, S., & Fava, M. (2012). L-methylfolate as adjunctive therapy for SSRI-resistant major depression: Results of two randomized, double-blind, parallel-sequential trials. American Journal of Psychiatry, 169(12), 1267–1274. https://doi.org/10.1176/appi.ajp.2012.11071114
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6 of the Best Benefits of Eating Healthy Dark Chocolate
Chocolate is known as the food of lovers, but in ancient civilizations, it was considered the food of the gods! Origins of Dark Chocolate Theobroma cacao, the botanical name given to the cacao tree (from which we derive cacao beans to make cocoa and chocolate), literally translates as “food of the gods” in Latin. Both the Mayan and Aztec civilizations valued and even revered cacao. It was prized for its enlivening, stimulating health effects, and used in rituals and celebrations. Evidence shows that cacao beans were even used as currency. When it comes to the researched benefits of healthy dark chocolate, it appears that the Mayans and Aztecs were ahead of their time. In recent years, studies have found that dark chocolate, when consumed moderately, offers a treasure trove of health benefits for your brain and body. Loaded with polyphenols, antioxidants, minerals, B vitamins and other key compounds, dark chocolate is showing itself to be a remarkable health food that can boost blood flow, cognition, mood, gut health, skin health, and more. Here are some of chocolate’s studied health benefits. 6 Benefits of Eating Healthy Dark Chocolate! 1. Mood Boost Most of us have heard of or experienced chocolate’s mood-enhancing properties firsthand. In a review¹ of eight studies, five of them found that chocolate consumption showed either an improvement in mood state or an attenuation of negative mood in participants. Another study had subjects drink a polyphenol-rich, dark chocolate beverage for 30 days, after which they observed a significant increase in self-rated calmness and contentedness relative to placebo. Scientists are still determining what mechanism might drive elevated mood. It could be due to the pleasant experience of smooth and creamy chocolate in the mouth, or its tryptophan, a precursor to serotonin (the good mood hormone), which may increase serotonin levels in the brain. Or it could be a result of chocolate’s phenethylamine and tyrosine, which are associated with increased levels of the serotonin and dopamine, which can lift mood. Research has also proposed that chocolate’s caffeine and theobromine may be its mood-altering agents. 2. Healthy Blood Flow Dark chocolate’s rich flavanol content helps to boost vasodilation, which allows for increased blood flow to all parts of the body, including the brain. One study that gave adults high-flavanol cocoa for two weeks found blood flow to the brain increased by 8% after one week and 10% after two weeks. Additionally, magnetic resonance imaging studies have shown increased blood flow to the brain’s gray matter three hours after consuming cocoa, as well as other changes to regional blood flow. Of course, greater blood flow to the brain is critical to optimal brain function. Indeed, research has shown improved mental function with daily intake of flavanol-rich cocoa in subjects with and without cognitive impairments. 3. Neuroprotection A small portion of dark chocolate a day may keep cognitive decline and memory issues at bay. Oxidative stress and neuroinflammation play a role in neurodegenerative issues. Hence, dark chocolate’s polyphenols, with their antioxidant and anti-inflammatory properties, may potentially have a neuroprotective effect. Researchers believe that flavonoid-rich foods in the diet may be able to target multiple sites in the brain and protect against neurodegenerative problems. Additionally, chocolate contains caffeine and theobromine, which have separately been studied and shown to have neuroprotective properties. 4. Heart Health As nature would have it, the food synonymous with love is also good for your heart. Research indicates that chocolate’s high polyphenol content may help mitigate several risk factors for heart health issues. Specifically, chocolate’s polyphenol antioxidant action may potentially help to keep oxidized LDL cholesterol (the bad kind) levels in check by combating free radicals. LDL cholesterol oxidizes when it reacts with free radicals, and high levels of oxidized LDL cholesterol is a heart health risk factor. One clinical trial, published in the Journal of Nutrition,² showed that cocoa powder consumption was associated with a significant decrease of LDL cholesterol in male subjects – as well an increase of the good kind of cholesterol for a lower total LDL for subjects who had high cholesterol levels. Another study found that dark chocolate may improve insulin sensitivity and support healthy blood pressure levels in patients with blood sugar and blood pressure issues – two major heart health risk factors. 5. Supports Gut Health Surprisingly, research in recent years shows that chocolate is a prebiotic, helping to feed the good bacteria in your gut. One study showed significant increases of Bifidobacteria and Lactobacilli in subjects who consumed flavanol-rich cocoa for four weeks. These beneficial bacteria help to ferment dark chocolate fiber into short-chain fatty acids that help to fend off harmful microbes and feed the cells lining your gut, promoting gut health. 6. Skin Health Here’s a surprise: consuming cocoa can benefit your skin. In a study where women drank a high-flavanol cocoa drink for 12 weeks, there was greater blood flow to the skin, greater skin density, healthy hydration, and a decrease in skin roughness. Additionally, the cocoa flavanols helped to protect against sun damage. Healthy Dark Chocolate Most chocolate bars are full of unhealthy ingredients like sugar, dairy, and synthetic flavors – virtually canceling out chocolate’s powerful health benefits. Be sure to choose dark chocolate that has a high cocoa content, at least 60% or higher, and is low in sugar. The higher the cocoa content, the greater the health benefits. Brain In Love sugar-free dark chocolate bars are an excellent choice!* At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: Scholey, A., & Owen, L. (2013). Effects of chocolate on cognitive function and mood: A systematic review. Nutrition Reviews, 71(10), 665–681. https://doi.org/10.1111/nure.12065 Wan, Y., Vinson, J. A., Etherton, T. D., Proch, J., Lazarus, S. A., & Kris-Etherton, P. M. (2001). Effects of cocoa powder and dark chocolate on LDL oxidative susceptibility and prostaglandin concentrations in humans. The American Journal of Clinical Nutrition, 74(5), 596–602. https://doi.org/10.1093/ajcn/74.5.596
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EPA vs DHA: Some of the Best Sources of Omega-3s
You probably know that omega-3 fatty acids are good for circulatory health. But did you know they’re also crucial for brain health? When it comes to the benefits of omega-3s, what supports a healthy heart also supports a healthy brain. EPA vs DHA Only two fatty acids have been proven essential for humans: linoleic acid (LA), the parent fatty acid of the omega-6 series, and alpha-linolenic acid (ALA), the parent fatty acid of the omega-3 series. Two of the most important omega-3 fatty acids are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). They’re called essential for a reason – our brains need these specific omega-3 essential fatty acids to function optimally. Here are some of the top health benefits of these long-chain fatty acids: EPA fatty acids are less abundant in brain cells than DHA fatty acids but are known to be essential for healthy inflammatory responses¹ and are necessary to produce new nerve cells. DHA is the most prevalent fatty acid found in the brain. It’s also vital to the creation and maintenance of all the cells in both the brain and the retina (which functionally is an extension of the brain). The human body requires premade EPA and DHA from our diet. Unfortunately, the standard American diet (SAD) has an unhealthy balance of fatty acids: we get an abundance of saturated and omega-6 fatty acids and not nearly enough omega-3s. Most of the omega-3s we do get must be converted to EPA and DHA, which the body doesn’t do efficiently. Power Team: EPA and DHA When it comes to EPA and DHA, there’s no competition. Though they have different features and functions, EPA and DHA are a highly effective power team. And like good teammates, they work hard to maximize the benefits of each other. Both are fundamental to the structure and functioning of all our cells, particularly our 200 billion brain cells. EPA and DHA are required for our brain’s nerve cells to make energy and to use that energy for their growth, maintenance, and repair. These fatty acids are practically vitamins because we must get most of our daily allowance of them from our diet. However, since the body is inefficient at converting plant ALA into EPA and DHA, we need to eat foods that contain these omega-3s preformed, namely cold-water fish. Considering costs, convenience, and the dangers of contamination of fish with mercury and hundreds of other environmental pollutants, many authoritative organizations recommend taking reputable, concentrated fish oil or algal oil supplements to ensure adequate daily intakes of EPA and DHA. If you’re looking for the best omega-3 supplement for your unique needs, here’s a closer look at BrainMD’s 3 high-quality, ultra-pure omega-3 supplements… 3 of the Cleanest Sources of Omega-3 Fatty Acids EPA & DHA Omega-3 Power Omega-3 Power is a potent fish oil concentrate that supplies substantial amounts of EPA and DHA.* EPA - Each 2-softgel serving of Omega-3 Power delivers 860 mg of this long-chain omega-3 fatty acid. DHA - Each 2-softgel serving of Omega-3 Power delivers 580 mg of this long-chain omega-3. A highly concentrated fish oil product, Omega-3 Power provides 1,600 mg of EPA, DHA, and other omega-3s to power your mood, focus, memory, cognition, and heart.* Our omega-3s are in the bioavailable triglyceride form, thoroughly tested for freshness and screened for 200+ contaminants.* Omega-3 Power Squeeze Omega-3 Power Squeeze is a pleasant-tasting fish oil liquid emulsion, customized for children and adults seeking an alternative to taking large capsules. It delivers 910 mg EPA and 590 mg DHA for a total of 1500 mg per serving. Top reasons to take Omega-3 Power Squeeze: Ultra-safe – The ultra-pure fish oil in Omega-3 Power Squeeze is extracted in its natural triglyceride form from sustainably harvested fish. The fish oil is tested by independent labs to exclude over 250 toxic contaminants, heavy metals, and other substances.* It is maintained fresh throughout the verification process and then is gently purified and emulsified for better absorption and taste.* Well Absorbed – The advanced emulsification technology behind Omega-3 Power Squeeze makes it better absorbed than standard fish oils.* Pleasant Tasting – One serving of this citrus-flavored emulsion gives the body considerably more EPA and DHA than a serving of conventional fish or krill oil, without the fishy smell/taste or unpleasant reflux problems.* Omega-3 Power Squeeze is a liquid omega-3 supplement that tastes like an orange creamsicle and is enjoyed by adults and children alike.* Vegan Omega-3 Power Vegan Omega-3 Power is a vegan algal oil capsule, customized for children and adults. It supplies clinically effective doses of omega-3s (700 mg EPA and 300 mg DHA), nutrients that are practically vitamins since the body can’t make them in the sufficient amounts needed to meet its requirements.* Many vegetarians supplement with flax seed, chia seed, or hemp seed oils, which contain the omega-3 ALA. It’s possible for the body to convert ALA to EPA and DHA, but it’s a difficult process.* EPA and DHA, typically found in fish, are the only forms of omega-3 the body readily uses.* A superior alternative to flax oil, Vegan Omega-3 Power features natural oil from marine algae² – a direct source of vegan EPA and DHA.* This highly concentrated formula rivals fish oil in its purity and potency.* Get Your EPA and DHA Today Getting adequate amounts of EPA and DHA is a great way to improve overall brain and body function and well-being.* While it’s possible to get some omega-3s from your diet, those who don’t regularly consume fish and vegans may benefit from taking a high EPA and DHA omega-3 supplement such as BrainMD’s Omega-3 Power, Omega-3 Power Squeeze, and Vegan Omega-3 Power.* 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. *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. Calder, P. C. (2010). Omega-3 fatty acids and inflammatory processes. Nutrients, 2(3), 355–374. https://doi.org/10.3390/nu2030355 2. Priyadarsini, M., Nivetha, X. R., Mathimani, T., Anto, S., Krishnan, H. H., Glivin, G., Premalatha, M., Mariappan, V., & Sekhar, J. (2022). Omega-3 fatty acids from algae for health benefits. Materials Today: Proceedings, 66(Part 3), 1514–1518. https://doi.org/10.1016/j.matpr.2022.07.177
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