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How to Make Homemade Salad Dressings + Recipes!
The right salad dressing can transform a salad from boring to delectable. Unfortunately, dressings can also add extra calories and unwanted ingredients such as preservatives, artificial flavors, and colors, and more that you may want to avoid. A simple solution to this is to make your own salad dressings at home. It may sound like extra work, but with a few ingredients you likely have in your pantry, you can make excellent tasting, healthy salad dressings at home. You just need a few minutes to save yourself some money and reap the health benefits. Why Make Your Own Salad Dressing? Is it worth it to take the time to prep your own dressings? It is, and here’s why. It saves you money. Salad dressings can be expensive, especially those that have healthier, higher-quality ingredients. It saves you time later. You don’t have to make your dressing fresh each time unless you prefer to. While initially, prepping it may take longer than picking something up off the shelf, you can make salad dressing in batches. You get to control the ingredients. Depending on your health concerns, such as high blood pressure, you can control how much salt or high-carbohydrate ingredients are in the dressing. When you purchase pre-made dressings, you aren’t able to control the amount of salt, sugar, and other ingredients outside of controlling your portions. Healthy Homemade Salad Dressing Ingredients The healthiest salad dressings are typically vinegar and oil-based. Other healthy dressings can be made with Greek yogurt which adds protein. If that sounds bland or unappealing to you, never fear. There are tons of ways to play with flavor here. You likely have some or all of the items below in your pantry or fridge right now. It’s a good idea to keep these items on hand to create your own dressings. Apple cider vinegar. ACV has anti-inflammatory and antioxidant properties. One recent study found that regularly consuming ACV may help protect against neurological issues. It also has a slight sweetness behind it’s strong, tangy flavor, and pairs well with just about any other dressing ingredient. White, Balsamic, or Rice wine vinegar. When consumed regularly, these vinegars have heart health benefits and can help reduce inflammation, just like ACV. Mustard (can be yellow, coarse-ground, whatever your favorite is). Mustard has zero calories and is very low in sodium. It can add color and excellent flavor to dressings. It’s versatile and easy to find at most grocery stores at a low price. You can also use mustard seed powder if you prefer. Extra virgin olive oil. Like the previous ingredients we’ve discussed, EVOO is high in antioxidants. It makes dressings smooth and contributes heart-healthy fats as well. Avocado oil. Avocado oil has similar benefits to olive oil. However, avocado oil is considerably more expensive and not everyone finds the flavor as appealing as olive oil. Citrus juice (fresh or concentrate) such as lemon, lime, or orange (you can also use the zest). The acidity of lemon, lime, or orange juice compliments the oil and adds more flavor along with the vinegar. These juices also have small amounts of vitamins and minerals. Greek yogurt. This adds protein to help make your salad more balanced. A salad will be more filling if you add protein and healthy fats. Greek yogurt has both. You can use low-fat or whole yogurt, or nonfat if you prefer. Fresh berries (blueberries or strawberries work well). Fruit has small amounts of fiber, antioxidants, and adds sweetness to counteract the tanginess of vinegar and mild taste of oil. Fresh garlic, ginger, green onions, and shallots. Garlic and ginger have anti-inflammatory, antioxidant, and antifungal properties. Onions and shallots have similar benefits and all four of these help with flavor and texture. Raw honey. You can use regular honey as well, but raw honey has the added benefit of being less processed and containing many of the antioxidant, antifungal, and healing properties. Kosher salt and coarse ground black pepper. These ingredients help enhance the flavors of the rest of the dressing. You don’t have to combine all of these to make a delicious and healthy dressing, but this list gives you some ideas of things you may have on hand now that you could use. How to Make Healthy Homemade Salad Dressings To create healthy salad dressings at home, it’s important to keep a few key details in mind. Choose healthy fats and oils, and use them in modest amounts. Using a variety of ingredients and switching them up often will help keep you interested. Make use of herbs and spices before overdoing it on salt. Make the dressing in good-sized batches and store it in a convenient spot in the fridge so it gets used. You can use mason jars to easily store dressings for a few weeks (if they last that long!). 3 Easy Homemade Salad Dressing Recipes Here are some basic dressing recipes that you can make in a mason jar. These will pair well with most salads. They can also be used on sandwiches or in pasta salads. Apple Cider Vinegar Dressing by Eating Bird Food 1/4 cup apple cider vinegar 1/2 cup olive oil 2 teaspoons Dijon mustard 1 tablespoon garlic, minced 1 teaspoon sea salt + more if needed 1/2 teaspoon freshly ground black pepper + more if needed Combine all ingredients in an 8 oz mason jar and shake to combine. Store in the refrigerator. Raw Honey Mustard Dressing Recipe by Love and Lemons 2 tablespoons Dijon mustard 2 tablespoons extra-virgin olive oil 2 tablespoons apple cider vinegar or fresh lemon juice 1 tablespoon honey 1 small garlic clove, grated or minced ¼ teaspoon sea salt, more to taste Freshly ground black pepper Combine all ingredients in an 8 oz mason jar and shake to combine. Store in the refrigerator. Greek Yogurt Dressing Recipe by Foolproof Living 1 cup Greek Yogurt 2 cloves of garlic minced 4 tablespoons lemon juice freshly squeezed 2 tablespoons olive oil 1 teaspoon kosher salt ¼ teaspoon black pepper ¼ cup chopped fresh dill Combine all ingredients in an 8 oz mason jar and shake to combine. Store in the refrigerator. Enjoy! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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How to Ditch Diet Culture & Improve Your Relationship with Food
When you’re striving for a healthy lifestyle, you may know some of the basics: eat well, exercise, avoid smoking and excessive alcohol, etc. However, something more subtle is at work when it comes to adopting and maintaining a realistic, healthy lifestyle…it’s your mindset. How you think about and arrive at the decisions you make regarding food and health-promoting behaviors are just as important as what’s on your plate. Sometimes, even with the best of intentions, you can get stuck in unhealthy patterns with eating or exercise. Maybe you’re tired of being caught in a grueling cycle of starting strong, making a choice inconsistent with your goals, and feeling defeated. You might even wonder how this cycle started in the first place. In this article, we’ll discuss how to identify harmful thought patterns that could be sabotaging your ability to stay on track with your health goals. What is Diet Culture? Diet culture is a hot topic these days. There’s a lot of nuance within the topic because it spans many cultural discussions. It’s viewed through a health lens as well as a political and social justice lens. Generally speaking, diet culture is based on the idea that some foods are “good” while others are “bad,” certain body types are superior to others and normalizes negative self-talk regarding body image and health choices. You may or may not be aware of the ways diet culture is influencing your thoughts and behaviors. Someone with a diet culture mentality might: Engage in negative self-talk that conflates food choices or body image with self-worth, such as “I can’t eat sweets, they have way too many calories.” “I used to be small like you, those were the days!” “You shouldn’t eat that, it’ll go straight to your hips.” “I have to eat a salad today, I was bad and had pizza yesterday. Obsess over calorie or macro counting Jump from diet to diet with little success Be desperate to try the latest diet pill or skinny tea, regardless of experts’ advice against its use due to lack of evidence regarding the efficacy Using excessive filters and/or photoshopping images posted to social media to feign an “ideal” body image If you find yourself dealing with these bad thought habits, you might think some of them are harmless. However, these thought patterns can erode your sense of self-worth over time, causing you to associate what you eat and how you look with your value as a person. When your identity becomes wrapped into how closely you fit an ever-evolving standard of healthiness, it’s a trap that can be tricky to get out of. Why is Diet Culture Harmful? These behaviors can cause you to obsess over areas of your health journey that aren’t conducive to creating long-term success. What’s more, these thoughts can lead some people to develop eating disorders if they go unchecked. While most people won’t develop an eating disorder, far more people have disordered eating patterns and don’t realize it. This can include a habit of bingeing and restricting foods that you consider “bad,” such as sweets, fried foods, and fast food. Bingeing and restricting looks like avoiding these foods to “be good” while ignoring your body’s cravings. Then, when the craving becomes too difficult to manage, you binge and overeat the item you’ve been craving and feel guilty and defeated. The alternative to this vicious cycle is something many dietitians refer to as “food freedom.” This is the idea that you can honor your body’s hunger and fullness cues and mindfully enjoy foods you crave without demonizing them all while maintaining a healthy balanced lifestyle. While some may think it sounds far too good to be true, this is truly possible. Food freedom doesn’t mean having zero boundaries and eating whatever foods you want all the time. It’s a practice based on mindfulness that shifts your focus from obsessing over calories to listening to what your body is telling you it needs. Food freedom and mindful eating go hand in hand and work well together to help you create balance with food. It takes practice and continually reframing your thoughts, and you may seek the help of a non-diet dietitian if you think you’d benefit from targeted one-on-one advice. 5 Simple Ways to Improve Your Relationship with Food Now that we’ve delved into the often-harmful mentality that is diet culture, what can you do if you find yourself caught up in it? There are a few ways to combat diet culture in your day-to-day life. The first thing to do is conduct a self-assessment. Ask what lies you currently believe that could be based on a diet culture mentality. Consider how you think and speak about your body and eating patterns, and other’s bodies and food choices. Here are some other quick tips for improving your relationship with food: 1. Ditch the All-or-Nothing Mindset Your diet is healthy when it’s balanced overall, and that includes enjoying healthy treats. Try to be more open-minded about what foods you “allow” yourself to eat. You may have a laundry list of off-limit items that are inconsistent with your goals. But ask yourself: is this practice something that truly helps you maintain self-control, or is it a preemptive guilt trip that you’ve implemented to keep yourself in line? If it’s attached to shame or condemnation, it’s best to let it go. You can eat the foods you know aren’t health-promoting in moderation and fully enjoy them, without feeling bad about it. But you must abandon the all-or-nothing mentality. 2. Set Realistic Goals Don’t try to change everything overnight…set realistic goals. Take small, realistic steps and be specific about your intentions. Then, focus on one intention at a time until it becomes second nature. For example, maybe you love brownies and want to enjoy them as part of your healthy lifestyle without feeling guilty each time you eat them. Your first step may be journaling about what fears you associate with eating brownies. Getting your emotions out on paper can help you process them. Your next step may be making brownies and enjoying them with friends or family, without calling it a “cheat” day. These subtle shifts in your mindset can have a big impact on your overall attitude toward your relationship with food. 3. Find Support and Accountability You aren’t alone on your journey. There are many people seeking to adopt a healthier mentality about food, so find a community of like-minded people so you can stay on track. Social media is a good resource for this, including Facebook groups. If you suspect that you or someone you know may have an eating disorder, you can find professional help and support groups online. 4. Find Healthy Coping Mechanisms One of the reasons people end up stuck in a binge-restrict cycle is because they’re struggling to find healthy coping mechanisms for other stressors in their life. This might apply to you if you find yourself staying on track with your goals until stress at work or in a relationship comes up. Then, you struggle to stay on track because food is a comfort measure. This can lead to guilt and frustration. If that sounds familiar, learning alternative ways to cope with stress will be another component to achieving food freedom for you. 5. Fine-tune Your Social Media Feed Your mental diet is important, too. Who you follow and why you feel the need to partake in their content is highly important to creating and maintaining a healthy mindset. If you’ve heard that you become like the five people you spend the most time with, know that social media should be included on the list of who is shaping you and your mindset. If you’re struggling with body image and follow tons of Instagram models for “inspiration,” but feel defeated and overall negative after you view that content, unfollow or mute their profile for a while. You can always refollow once you’re in a better mental space. Lastly, there are many dietitians on Instagram and Facebook publishing great content on this topic. This will help you fill your feed with positive reminders about food and body image. Here are two great food freedom dietitians to follow: Bonnie Roney, Dietitian and Founder of Diet Culture Rebel Colleen Christensen, Dietitian and Founder of Colleen Christensen Nutrition Final Thoughts Diet culture is a pervasive and harmful ideology that often subtly makes us feel unworthy if we don’t fit an arbitrary standard of health and beauty. However, there’s a growing movement toward food freedom that promotes balance and inclusivity with food and body image. While there are different takes on the matter within the movement, food freedom is ultimately about making peace with food and your body by shifting your mindset. By being mindful and intentional with what you eat and how you move your body and knowing that your value isn’t based on eating a “perfect” diet or having an ideal body shape, you can rid yourself of the heaviness that can come with diet culture and enjoy foods you love while walking in freedom. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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7 Brain Hacks That Can Help Sharpen Your Memory
Despite what many healthcare practitioners would have you believe, losing your memory or developing mental fog in your forties, fifties, sixties, or even seventies isn’t normal – it’s a sign of trouble. Serious memory loss isn’t inevitable with advancing age. If you’re experiencing memory problems, early intervention is key to getting positive results. Now is always the best time to get serious about the health of your brain. To put the brakes on brain decline and conserve your memory, try these practical, and natural, strategies… 7 Brain Training Exercises That Can Help Sharpen Your Memory 1. Become a Lifelong Learner One of the keys to aging well is to continually engage in new learning. Like a muscle – the more you use your brain, the stronger it gets. Whenever you learn something, new neural connections are created. Try learning a new language or a new hobby like painting or playing a musical instrument. Motor activities like yoga or dancing also can improve your mental sharpness. 2. Memory-supporting Foods Here are some memory-supporting foods to work into your diet: Omega-3s: One of the most studied foods for brain health, fatty fish – such as sardines, wild salmon, tuna, and mackerel – are high in the omega-3 fatty acids EPA and DHA, which are critical to brain health and memory. Vegetables: Vegetables are loaded with vitamins, minerals, antioxidants (including carotenoids), flavonoids, and other polyphenols that help keep the brain healthy and memory sharp. Fruit: Flavonoids and other polyphenols – particularly those found in berries, apples, and citrus fruits – have recently shown potential in helping to reverse age-related decline in memory and learning. Herbs and Spices: Saffron, turmeric, rosemary, and sage contain substances that support memory and offer overall protection against cognitive decline. Cinnamon has been found to improve blood sugar status as well as fight inflammation. Nuts and Seeds: Nuts are loaded with healthy fats, minerals, and nutrients that are needed to power the brain’s memory function. Walnuts and almonds have shown promise for supporting mental sharpness in clinical trials. 3. Play Brain Games Brain games can be helpful for preserving memory and other cognitive functions, especially for older adults. Spending a minimum of 15 minutes a day on games – such as crossword puzzles, chess, sudoku, and jigsaw puzzles – may help improve concentration. There are various online sites where you can do mental exercises to improve your cognitive skills. Regardless of your age, mental exercise can have an overall positive effect on your brain. On the other hand, when you stop learning, your brain starts fading. Don’t stop challenging your brain daily! 4. Memory Aids Memory aids are a great way to boost your brain while developing a system to remember things. When memorizing a list, associate each item with the most humorous or ridiculous image you can think of to help you recall it later. No one sees the image in your mind, so be creative and have fun with it. To help you remember names, repeat a person’s name once or twice in conversation. Visualize the name as a picture (perhaps on the person’s forehead) and use their name when saying good-bye. 5. Take a Trip Traveling helps the brain by exposing it to new places and faces. Using maps exercises the brain’s visual-spatial abilities and helps stimulate your memory pathways. In addition to breaking up the sameness of your daily routine, taking a trip can provide a whole new set of experiences, some of which may become cherished memories. 6. Get Physical Numerous clinical trials have established that physical exercise enhances brain health and supports memory by: Increasing the size of the hippocampus, the brain’s main memory-forming zone, according to a 2017 study published in the American Journal of Geriatric Psychiatry. Protecting the hippocampus from stress-related hormones, like cortisol, which can damage the brain when its levels are high for sustained periods due to ongoing stress. Stimulating the production of growth factors, such as BDNF (brain-derived neurotrophic factors), which nurture brain maintenance and neurogenesis. Decreasing the formation of beta-amyloid plaque, clumps of protein found in the brains of people with severe memory issues. Facilitating greater detoxification through sweat, which is critical since toxins in any form damage the brain and increase the risk of memory problems. 7. Eat Dark Chocolate Consuming dark chocolate can improve circulation and brain blood flow. The cocoa in dark chocolate is loaded with polyphenols and other beneficial substances. Cocoa powder and dark chocolate can enhance memory and other cognitive functioning in the young and old. For a guilt-free experience, remember to eat dark chocolate in small amounts. Here’s to a Better Memory The best way to sharpen recall, reduce brain atrophy, and avoid long-term memory problems is to be proactive. There will never be a better time to start improving your memory than now. Since the brain is a muscle, it’s important to exercise it every day. In fact, keeping your brain fit is a great way to support cognition and memory throughout your life. One of the best ways to prevent premature memory loss is to take supplements with highly purified nutraceutical ingredients that are clinically researched to keep your mind sharp and efficient.* BrainMD offers an entire category of Memory Supplements to help strengthen, preserve, and protect your memory.* Try one and start sharpening your memory 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 our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Krill Oil, Fish Oil, Flaxseed Oil: Which Omega-3 Is Best?
Getting enough healthy fats into your diet can have lasting benefits for your health. Many health problems are linked to low healthy fat consumption. This is because healthy fats have an important role in reducing unhealthy inflammatory status in the body. In this article, we’ll discuss the role of one type of healthy fat, omega-3 fatty acids, and compare three popular omega-3 supplement types and their health benefits. If you’ve wondered whether krill, fish, or flaxseed oil is the best option for you with respect to getting enough healthy fats, read on. Omega-3 Fatty Acid Benefits Omega-3 fatty acids are needed in every cell in the body. Your eyes and brain have high levels of DHA. Omega-3s also aid in the proper function of the heart, lungs, immune system, and hormones. Omega-3s are naturally found in foods like fatty fish, plant oils, and seeds. There are no current standards set for the required amount of omega-3 fatty acids besides the type alpha linolenic acid (ALA). Men need 1.6 g of ALA per day, while women need 1.1 g of ALA per day. A few plant foods have omega-3 ALA, but this has practically no function in our cells and is hard for the body to convert into EPA and DHA. Best estimates are that only about 5 mg of DHA can be made from 1000 mg of ALA. Some people have enzyme mutations that make this conversion process complicated, if not impossible. In addition to getting your daily requirement from healthy foods, there are also several kinds of supplements available. Some research indicates that these supplements may have benefits for certain heart conditions, although more research is needed. This can help reduce the number of anti-inflammatory prescriptions needed to manage these diseases. Overall, omega-3s are needed for proper functioning in the body, and there’s evidence that they can be a helpful part of a treatment plan for many common ailments. Krill Oil Benefits Krill oil is made from small, shrimp-like crustaceans that are commonly eaten by whales. This oil is made by harvesting the krill and extracting their fats which are then encapsulated and used medicinally. Some studies have demonstrated that krill oil can help reduce LDL cholesterol, commonly called “bad” cholesterol because of its negative effects on the heart and blood vessels when too much of it circulates in your body. Other research indicates krill oil may have an anti-inflammatory effect, with one study noting participants reported reduced knee pain and stiffness when taking krill oil compared to a placebo. One study found that an antioxidant found in krill oil, astaxanthin, may have the ability to reduce excessive oxidative stress. Krill oil has a similar fat content to fish oil and offers similar benefits. However, there are some key differences between these two oils. Krill oil is more bioavailable than fish oil, meaning it can be absorbed better by your body. One meta-analysis showed that there’s little difference in how these two oils alter cholesterol and triglyceride levels. These biomarkers are indicators of your risk for heart problems. Overall, krill oil has benefits to heart health and anti-inflammatory properties. While it has some advantages over fish oil, whether this one is best for you will largely depend on you. If you’re taking blood thinners or have a blood clotting issue, krill oil may enhance the effects of these medications, so it’s important to talk to your doctor before taking this supplement. Along those same lines, it’s necessary to stop taking these medications before having any surgeries or procedures to reduce the risk of excessive bleeding, too. Fish Oil Benefits Fish oil has well-documented benefits compared to krill and flaxseed oil. Fish oil is often the standard recommended supplement when your doctor wants you to get more omega-3s in your diet. However, despite its popularity, the evidence of these benefits is mixed overall. The most frequently discussed benefit of taking a fish oil supplement is the benefits of DHA in fish oil for brain and heart health. Some research suggests fish oil can help slow cognitive decline. It may also support a healthy mood. One review of studies notes that while more research is needed, fish oil supplements can help increase lubrication between joints. There’s evidence that fish oil may increase insulin sensitivity. Blood sugar problems would benefit from this because this means the insulin your body makes can be more effective at keeping your blood sugar levels stabilized. Some research has caused controversy because it suggests that fish oil may not have the benefits it claims to. One study states that because supplements aren’t required to be reviewed for effectiveness by the FDA before approval, they may contain lower levels of omega-3s than what they claim. This would make them less effective and unlikely to deliver on the promises made on the supplement’s label. Some studies discuss how omega-3s are thought to help treat skin conditions. Although the data is mixed, you can discuss starting a fish oil supplement with your healthcare provider to determine if it could be beneficial in your specific situation. Fish oil can interact with many medications, so be sure to ask your provider before you start taking this supplement if you take prescription medications. Flaxseed Oil Benefits Flaxseed oil is made by extracting the oil from flax seeds, which come from the flax plant. Much like krill oil and fish oil, it’s high in omega-3s. The overall benefits of flaxseed oil compared to fish oil are similar in terms of increasing antioxidant capacity. One key difference between flaxseed oil compared to krill and fish oil is that this is a better option for plant-based eaters or vegans from a dietary preference standpoint. If you have moral or other objections to eating animal products, flaxseed oil is a great way to get similar benefits while sticking to your dietary preferences. Another unique finding of flaxseed oil is that it may aid in weight management. Like krill oil, flaxseed oil may interact with certain medications. Ezetimibe, a common cholesterol-lowering drug, may be rendered less effective if taken with flaxseed oil, so consult your healthcare provider if you’re taking this drug. As a precaution, it’s always a good idea to check with your doctor before starting any new supplement if you’re currently taking any other medications or herbal supplements. Which Omega-3 Supplement is Right for You? Now that you know how these three supplements compare, how do you decide which one is best for you to take? They have similar benefits, and some differences in considerations you should make based on your current medications, underlying conditions, and dietary preferences. There’s enough evidence to support that these supplements each have some benefit for those wanting to reduce their chances of serious illness. The decision to pick a specific supplement will ultimately vary based on your personal needs. Final Thoughts Omega-3 fatty acids are important for health and longevity. While it’s necessary and possible to get omega-3s from your diet alone, those who don’t regularly consume fish and vegans may benefit from supplementing. It’s important to note that supplementation is just one of the ways you can meet your daily needs for healthy fats. Consuming animal products, such as eating fatty fish at least twice a week, also can help get omega-3 fatty acids into your diet. The best omega-3 supplement for you will depend on your personal needs and preferences. A registered dietitian or your doctor can help you decide which one will best suit your needs based on any underlying conditions you may have, your family history, and your risk factors. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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How to Eat Seasonally: Eat These Delicious Summer Fruits and Vegetables!
Eating seasonally is a popular concept among the sustainability-minded. Followers of this eating style say that consuming in season produce isn’t only more nutritious, but is also better for the economy, environment, and society. This practice isn’t merely relegated to trendy 20-something’s living on the coast carrying wicker baskets through the farmer’s market. There are many ways to make eating seasonally attainable for anyone. There’s no question that eating plenty of summer fruits and vegetables is important for overall health. In this article, we’ll explore some of the potential benefits of eating these items seasonally. What Does It Mean to Eat Seasonally? During different months of the year, different crops are available for harvest. However, in developed countries such as the United States, we have the privilege of having access to foods that wouldn’t be available to us during certain times of the year if they weren’t imported. Take strawberries for example. While they’re ready for harvest primarily in the summertime here in the U.S., you can still find them in the middle of winter at many grocery stores. That’s because they’re often grown in another part of the world and then shipped to us. This increases the cost of the strawberries to the consumer, and some believe it imposes a greater burden on the environment. If it isn’t shipped from elsewhere, it may be produced using technological advancements that allow growers to extend the harvest season of that crop. These advancements may also negatively impact the environment.¹ Seasonal eaters seek to remedy this negative environmental impact by including foods that are locally and seasonally available in their diet. The goal is to reduce their carbon footprint by purchasing food that doesn’t have to travel far or require special agricultural technology to be produced out of season. By reducing the burden on the environment, it is thought that this way of eating is more sustainable. While there are a few different ways to look at what it means to eat seasonally, we’ll focus on the benefits of eating both local and seasonal foods in this article. These foods may be found at your local farmer’s market, directly from a farmer, or at your grocery store. Benefits of Eating Seasonally Now that we’ve discussed what it means to eat seasonally, what are some of the benefits? Seasonal Produce Is More Affordable Because it doesn’t have to be grown in a specialized way or transported as far, local produce is cheaper to move from the farm to the store. These savings are often passed on to the consumer. This results in a more affordable product, meaning you can purchase and enjoy more fruits and veggies in your diet. Many summer fruits and vegetables are more expensive than convenience foods, which makes them less appealing to buy. Combine that with the fact that they’re highly perishable, and you have the reason why many people have a low intake of fruits and veggies. Buying seasonal produce may be a solution to this, as it’s less expensive. Keep in mind that you can always freeze fruits and veggies to prevent them from going bad before you’re able to use them. You can use frozen veggies in soups or frittatas, and frozen fruits in a smoothie or baked goods at a later time. It May Be More Nutritious While fruits and veggies are always a great source of vitamins and minerals, there’s some scientific evidence that suggests they may have a slight edge nutrient-wise over out of season produce. One study² shows broccoli harvested in season had twice as much vitamin C compared to broccoli harvested out of season. There aren’t many studies exploring this topic, but this one does suggest that certain crops are more nutritious when grown under the conditions they’re naturally designed to be produced under. Some Find It Better Tasting Although this is subjective, some people say in season produce has more flavor. This may be because seasonal produce is fresher and grown in more optimal conditions. Since many fruits and veggies continue to ripen after they’re picked, out of season produce is sometimes picked before it’s fully ripe. The idea is that they’ll ripen over their long journey to your grocery store and arrive ready or almost ready to eat. However, this may also mean they’re picked before they can reach their peak nutrient content. Whether or not local, in season produce tastes better to you will vary and there’s no way to guarantee it will taste better than out of season or frozen versions of the same item. May Help Reduce Food Waste As previously mentioned, getting food directly from your local farmer means it doesn’t have to be transported as far. This also reduces the chances that it’ll get damaged when being transferred from truck to truck. Additionally, many grocery stores only place the most pristine food items out for purchase and dispose of the “ugly” or blemished items that are typically still safe to eat. This produces a lot of unnecessary food waste in the industry, which is another downside for the environmentally conscious. By selecting summer fruits and vegetables directly from the farmer, you can choose the produce yourself and help reduce waste. How to Know What’s in Season If you’re ready to start incorporating more locally grown, seasonal produce into your meal plan, here are some trustworthy resources to check out that will show you what’s available in your area. USDA Seasonal Produce Guide FoodPrint.org Seasonal Produce Guide CUESA Seasonal Food Guide You can also check out your local farmer’s market to see what local producers are offering at different times of the year. The farmer’s market is one of the best places to support your local farmers and ensure you’re getting the freshest produce. If you can’t find a farmer’s market near you, some farmers have taken to social media to market their items or have websites you can search for online where they allow people to come and pick produce themselves directly from the plant. Summer Fruits and Vegetables Here are some foods that are in season during the summer across most of the contiguous U. S. Try looking for these when you take your next shopping trip! Zucchini Cucumber Arugula Corn Bell peppers Beets Apricots Strawberries Blackberries Lemons Limes Peaches Tomatoes Summer Squash Avocados Cherries Final Thoughts Eating local, seasonal produce is a popular and trendy lifestyle choice with some research to back up its claims. It’s more sustainable in that it helps reduce your carbon footprint, but it may not be feasible for everyone because it limits variety in your diet. Some say local produce is fresher and tastier, although this is subjective. If you want to include local, in season items into your meal plan, start by researching what’s in season in your region of the country. Then, check out your local farmer’s market or grocery store to find those items. If you decide to try this out, start small and simple. Rather than trying to make a drastic change overnight, select a few recipes that include what’s in season now and purchase those items. After a while, you may find that it saves you some money, helps you reduce waste, and lessens your carbon footprint while encouraging more fruit and vegetable intake in your diet. 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. References: 1. Macdiarmid, J. I. (2014). Seasonality and dietary requirements: Will eating seasonal food contribute to health and environmental sustainability? Proceedings of the Nutrition Society, 73(3), 368–375. https://doi.org/10.1017/S0029665113003753 2. Wunderlich, S. M., Feldman, C., Kane, S., & Hazhin, T. (2008). Nutritional quality of organic, conventional, and seasonally grown broccoli using vitamin C as a marker. International Journal of Food Sciences and Nutrition, 59(1), 34–45. https://doi.org/10.1080/09637480701453637
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5 Dietitian-Recommended Healthy Lunches to Try This Summer
Lunchtime can be a busy time of the day. Many days, you may look forward to the midday break. Other days, you may put it off for as long as you can stand to get more work done. Either way, convenience often takes priority with lunches, and this can mean opting for fast food or whatever you can find in the fridge or pantry. Building a healthy lunch can be easy if you know what components to incorporate. Let’s discuss some of the key items to include in a healthy, filling, and delicious lunch. Then, you’ll have some fresh ideas to help get you started. How to Make a Healthy Lunch When you picture a healthy meal, you might envision a salad, salmon fillet, or plant-based item. While these certainly have their health benefits, there are many more options. There’s no need to get stuck in a rut when trying to be healthy. Incorporate the following tips when selecting items: Choose healthy carbohydrates. Think fruit or whole grains. Many people tend to think that carbohydrates are an automatic unhealthy choice, but the key is to focus on ones that are nutritious and monitor your portions. Fruit contains vitamins, minerals, antioxidants, and fiber. Whole grains contain fiber and B vitamins. Both options are great when eaten as part of a balanced plate. The USDA recommends making at least half of your grains whole grains, with just over a quarter of your plate being grains at each meal. For fruits, the recommended serving is 2-3 cups per day, with a quarter of your plate being fruit per meal. Have a good serving of lean protein. For meats like poultry, that means about 3 oz or the size of a deck of cards. For fish such as a salmon fillet, 3 oz is about the size of a checkbook. Having enough protein is key to creating a balanced meal. This is because protein keeps you full longer than a meal that’s primarily made up of carbohydrates. Aim to have about a quarter of your plate be made up of a protein source. Incorporate healthy fats. These can include dairy products such as Greek yogurt or low-fat cheese, avocados, nuts, and seeds, or oils in a salad dressing such as olive oil. Although fats have often been deemed the culprit of an unhealthy lifestyle in the same way carbs frequently have, they’re essential to your health. Including these in your meal will also help keep you full longer, since fat digestion takes the longest compared to carbs and proteins. Combine all three and you will be full much longer compared to a carb-heavy meal. Don’t forget fiber. As we’ve discussed, fiber can be found in many food groups. Fruits, vegetables, and whole grains are great sources. Fiber is important for gut health and keeps you full longer by slowing digestion. So, including it in your midday meal means you’ll be less likely to get hungry again before dinner. Add color and variety to prevent boredom. If you make the same couple of meals on rotation, you’ll likely get bored. Variety is important to keep you engaged in your mealtimes and motivated with your goals. Pinterest or health food blogs are great resources for finding new recipe inspiration.Color is another factor you may not have considered. Meals that are more appealing to your eye may be more enjoyable to eat. Incorporating at least three different colors on your plate can help encourage you to eat your whole meal (which means more balance). Balance is the name of the game. In terms of mindset, avoid getting into an all-or-nothing mindset. This can impact your motivation and make it difficult to stick to a healthy eating plan. When it comes to food choices, focus on what you can control, rather than guilting yourself over what’s outside your control. Consider your budget, how much time you have to prepare meals, and your food preferences. Accounting for all these factors and being honest with yourself about what you can do within these parameters will make you more successful. 5 Healthy Summer Lunch Ideas Now that you know the key components of building a healthy lunch plate, here are a handful of ideas to get you started. These can be paired with a side of fresh fruit or veggies, a cup of Greek yogurt, or whatever sides you like. 1. Whole Grain Lunchmeat Pinwheels You can find whole-grain burrito-sized tortillas or spinach wraps and fill them with a variety of healthy items. Some ideas for protein include lean chicken, turkey, or ham. You can also fill them with tempeh or tofu for a plant-based protein option. For healthy fat, mashed avocado or low-fat cream cheese makes a great spread to add creaminess. For a vegetable, try adding spinach or romaine lettuce. Bell peppers and onions taste great in wraps. Also, you can add hummus or tzatziki sauce if either appeals to your tastebuds. 2. Lettuce Wraps Romaine lettuce is a great low-carbohydrate option for making a wrap. You can fill these leaves with anything you like; lean ground beef prepared with Mexican seasoning, Greek chicken with tzatziki sauce and cucumber, or something simpler like slices of deli turkey or ham with tomato and avocado. These wraps are another easy meal prep idea that you can make ahead of time. 3. Quinoa Bowls Quinoa is a seed that’s prepared like a grain. It’s cooked similarly to rice. It contains protein and is a good source of carbohydrates as well. To make a quinoa bowl, simply cook quinoa according to package directions and add whatever toppings you like. You can try black beans, chicken, shrimp, salmon, tempeh, sauteed veggies like spinach, kale, onions, or bell peppers. Avocado also goes well in quinoa bowls or a Greek yogurt-based savory sauce. Quinoa bowls are great for meal prep as well, because they taste great cold and reheat well. 4. Avocado Tuna Salad Sandwich The USDA recommends getting 2 servings of fatty fish each week. That’s because these fish have DHA – a heart-healthy, anti-inflammatory fat that’s healthy for you. Tuna is an example of this type of fish, and one easy way to incorporate it into your lunch is to make a simple tuna salad sandwich. While many tuna salads are traditionally made with mayonnaise, try using avocado instead for a healthier fat and more fiber. On whole grain bread, place a leaf or two of green leaf lettuce and spread your tuna salad on top. Place the remaining piece of bread on top, put it in a bag, and you’re set for the next day. 5. Berry Spinach Salad If you tend to struggle to eat fruits and veggies as sides, try making them the main course. Using a generous helping of spinach as a base, combine sliced strawberries, fresh or dried blueberries, walnuts, avocado, and diced tomato in a bowl. Toss and enjoy with your favorite healthy salad dressing. Good pairings include honey mustard (one part honey to one part yellow or dijon mustard) or balsamic vinaigrette. Final Thoughts Creating a healthy lunch is an important part of staying on track with your health goals. Making your lunch, rather than choosing fast food for convenience, can help ensure your midday meal is nutritious. This will provide better focus, energy, and keep you full longer. Remember to be realistic with your goals and make a plan that you can stick to. Baby steps are okay and even advisable for long-term success. Get creative and keep yourself excited by searching for new ideas. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Daily Habits that Can Sabotage Your Health & How to Overcome Them
When it comes to health, there are no true quick fixes. Rather, the habits you form day-in and day-out largely influence your health and well-being over time. Habits related to daily movement, sleep, stress management, social time, and nutrition all contribute to overall wellness and quality of life. In this article, we’ll discuss how some of these habits can have serious impacts on your short- and long-term health, as well as some tips for how to overcome unhealthy habits in these areas. Key Components of a Healthy Lifestyle Let’s define what a healthy lifestyle is before we discuss what it isn’t. What exactly does a lifestyle that promotes overall health look like? It will vary from person to person and change throughout the stages of your life. However, there are some common things that can stack the health odds in your favor. You likely already know that exercising, eating right, and maintaining a healthy weight are important, and we’ll cover those – but there are more aspects to healthy living that you may not have considered. Here’s a quick run-down of a few basic healthy living principles: Eat plenty of fruits and vegetables Drink lots of water Eat lean meats and/or plant-based proteins, healthy fats, and fiber often Limit excessive caffeine, sugar, and alcohol consumption Get regular exercise Manage your weight Get enough sleep Learn healthy coping mechanisms for managing stress Don’t smoke or stop smoking Strive for balance, not perfection Incorporating these things can help you create a lifestyle that prevents illness and promotes well-being and a good quality of life in the long-term. It’s important to keep in mind that it may not be realistic for you to implement all these things at once. But if you start with one change you can slowly begin to make it a habit. You’ll be surprised at the momentum it provides for you to incorporate the next habit. Now, let’s dive deeper into the unhealthy habits that can sabotage your health journey. While not an exhaustive list, these bad habits may be getting in the way of your ability to have the energy, focus, and health outcomes you’re aiming for. Unhealthy Habits that Can Sabotage Your Health Sedentary Lifestyle A sedentary lifestyle means you spend most of your day sitting or not being active. If you work a desk job or a job that involves a lot of driving (aka sitting), this likely applies to you. Some research suggests a sedentary lifestyle is less than 5,000 steps per day, but there’s some debate over this number. What scientists do know is more activity (10,000 steps a day or more) is linked to better health. This is partly because those who are more active tend to have a lower weight, which is often associated with better heart health and longer life. Not getting enough physical activity can sabotage your health over time. It’s normal to have fluctuations in activity levels. Perfection isn’t required to be healthy but aim for at least 30 minutes of exercise a day. This will help you reduce your risk of illness and have better flexibility, strength, mood, in addition to helping with weight management. Low Fruit or Vegetable Intake Most Americans don’t eat enough fruits and veggies. That means they may be missing out on many essential nutrients. The USDA recommends adults consume at least 2 cups of fruit and 2 1/2 cups of vegetables daily. Getting a variety of fruits and vegetables provides many vitamins, minerals, phytonutrients, antioxidants, and fiber. These help promote immune health and combat everyday stress. Low-Nutrient Beverage Intake Many people start their day with drinks that contain high amounts of added sugars and caffeine. These may include coffee, energy drinks, sodas, or teas. While these may help jump-start your energy for the day, over time they may also increase your risk for weight gain, metabolic issues, poor cardiovascular health, and dental problems. It’s also important to note that these drinks often displace water intake. Much of the human body is water, especially the brain. Getting enough water helps you focus, maintains a healthy mood, and helps lubricate your joints. Combined, too much sugar and caffeine and too little water (or other hydrating drinks) can be damaging to your health. Poor Fiber Intake Less than half of Americans get enough fiber each day. The daily requirement for women is 25g, while for men it’s 38g. Fiber is important for a healthy digestive system. It promotes friendly gut bacteria, which are linked to a strong immune response, healthy mood, and better nutrient absorption. Fiber can also help with weight management. It keeps you full longer by slowing digestion and can decrease the number of calories you need to eat to feel full. Additionally, fiber helps your body get rid of cholesterol, which many people consume too much of. Excreting this extra cholesterol can help keep your heart healthy. Without enough fiber, you can experience digestive problems, weight gain, and reduced quality of life. Fiber can be found in fruits, vegetables, whole grains, and supplements. Poor Portion Control It’s not just with sweets – many people tend to pile their plates high regardless of the course. This habit is easy to form, because hunger sensations can be overwhelming at times, and many people grow up with the “clear your plate” mentality. Though this tradition may be good-intentioned, falling into the trap of overeating can be detrimental to your health. This habit can lead to weight gain, which is linked to a shorter life span and poor health outcomes. While it’s true that everyone who’s considered overweight or obese isn’t necessarily metabolically unhealthy, excess weight can still be hard on your body and reduce your quality of life over time. Aiming to create a balanced plate with modest portions will help promote a healthy lifestyle by reducing excess calorie intake. You can try using a smaller plate and going back for seconds if you’re still hungry. Eating Too Quickly Everyone’s busy, and that often means eating on the go. Unfortunately, this can lead to not eating mindfully, which can have a whole host of consequences. One of these consequences is eating so quickly that you don’t give your body time to register that it’s full, thus leading you to eat more calories than necessary. Research suggests that eating quickly can promote weight gain. As was mentioned earlier, excess body weight is associated with poor health outcomes. Since many people have a goal of losing weight, this is one bad habit that can easily get in the way of you meeting this goal. Removing distractions, planning meals, and being mindful of what you’re eating are all ways to help you slow down and be intentional with each bite. By doing this, you can prevent overconsuming calories and be in tune with your body’s hunger and fullness cues. Focus on Social Health Regular interaction with other people is necessary for mental and emotional health. Studies show that humans in isolation are more vulnerable to low mood. While it may seem outside the realm of traditional wellness, social well-being affects stress levels and brain chemistry, which influence your physical health. Finding people with similar values and goals can keep you on track with your health goals. Also, who you surround yourself with has a large influence on your daily choices that make up your health in the long run. So, that friend that invites you to go for a run or makes healthy treats to share is a good one to keep around! Tips for How to Change Unhealthy Habits Here are some basic tips for getting past unhealthy habits. If you find yourself struggling with any of the unhealthy habits listed above, you’re not alone. Start small. Don’t try to change every bad habit overnight. Burnout with behavior change is real, and it’s important to pace yourself if you want lasting results. Choose one goal that you can implement immediately and focus on it until it becomes a habit. Set realistic goals. Set specific, measurable, achievable, relevant, and realistic goals. That means stating exactly what you want to do, how you’ll know when you’ve accomplished it, and giving yourself enough time to do it. This goal must be realistic for your life at this point. No goal is too small to start with, and the best time to start is now. Don’t compare yourself to others. Your wellness journey is your own, and comparison will only drain your motivation. Although it’s easy to compare yourself to those around you or online, they have their hurdles to overcome just like you. Consider bumps in the road as par for the course and keep challenging yourself daily to meet your health goals. Have accountability partners. Sharing your journey with others can be a healthy way to cope with the challenges that come with changing your habits. Perhaps you’re competitive and you challenge a friend or family member to a goal-oriented challenge or do regular check-ins with a like-minded coworker to keep each other motivated. Whatever it looks like for you, having a good support system can help you stay on track and meet your goals faster. Final Thoughts When it comes to health, daily habits can make a big difference. Many bad habits are commonplace, but that doesn’t mean you can’t change them if they don’t align with your health goals. By creating a realistic plan and surrounding yourself with the right support, you can create a lifestyle that reduces your risk of illness and helps you feel your best. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Best Foods for Pregnancy & Tips to Stay Healthy During Morning Sickness
Nutrition is incredibly important during pregnancy. The developing baby, and mother, require plenty of nutrients to thrive both during the pregnancy and beyond. However, many women struggle with food aversions, morning sickness, and intense cravings that can make eating a hassle. Also, eating healthy can feel impossible. In this article, we’ll discuss some tips to help you eat well when nothing sounds appetizing, as well as what to eat for an optimal pregnancy. Tips for Eating Healthy During Morning (or All-Day) Sickness Despite its name, morning sickness often occurs throughout the day. It varies in intensity from woman to woman and can be difficult to manage. If you’re struggling to keep food down, you aren’t alone. 85% of women experience this pregnancy woe. Some research suggests morning sickness may be worsened by a deficiency in vitamin B6. Interestingly, many women report reduced symptoms if they eat protein immediately upon waking. Here are some tips and tricks for dealing with morning sickness, as well as some methods for coping until it passes (which for most women, is in the second trimester). Ginger Root Ginger is a common remedy for nausea. It’s great for soothing the stomach and combating queasiness. Its warming effect can help ease irritation, as well. However, if you’re actively throwing up (and not just feeling like you might at any second), you may want to try a cooling tea instead. Since ginger can be considered spicy, meaning it causes a hot or burning sensation, it can cause more irritation in your throat if you vomit. Peppermint Tea A cooling herb, peppermint may be a good alternative if you want relief between vomiting spells. Peppermint has similar benefits to ginger tea but without the spiciness. Sipping warm peppermint tea will provide a cooling effect in your throat. That’s great news since vomiting or dry heaving can cause throat irritation. Like ginger, peppermint also helps calm the stomach. You can buy peppermint tea in many “Morning Sickness” tea blends or make your own by steeping the leaves in boiling water for several minutes before straining them into a mug. Vitamin B6 Supplements Some research suggests nausea and vomiting during pregnancy can be remedied by increasing your intake of vitamin B6. This may be through your diet or supplements. There are also specific anti-nausea gummies that contain B6 to target nausea. One study showed that women in their first trimester experienced similar nausea relief when taking either 500 mg of ginger or 40 mg of vitamin B6 twice daily versus placebo. Both ginger and B6 were more effective than the placebo, with similar overall results between ginger and B6. Ginger was more effective for reducing the intensity of vomiting. Eat Protein Upon Waking Before getting out of bed, try snacking on something with protein first thing in the morning. Peanut butter crackers are a good mixture. The crackers are easy to digest, while the peanut butter has protein to keep nausea at bay. You can keep them on your nightstand for easy access. Other ideas: Peanut butter and half a banana Trail mix with nuts such as cashews, almonds, or walnuts Greek yogurt Morning Sickness vs. Hyperemesis Gravidarum Sometimes, women experience extreme bouts of vomiting. While rare, this condition is called hyperemesis gravidarum (HG). It’s characterized by severe nausea and vomiting resulting in dizziness and fainting. It can lead to issues such as dehydration or weight loss, which can negatively impact mom and baby. Unlike morning sickness, which is mild in comparison, HG sufferers are unable to keep any food or drink down due to near-constant vomiting. If you suspect you may have HG, it’s important to discuss this with your healthcare professional right away. Eating Well with Morning Sickness Every woman’s experience is different, so making specific recommendations for combating your nausea struggles will be best handled by your healthcare provider. However, here are some quick tips for what to eat when nothing sounds good and/or you’re throwing up throughout the day. If you have a food aversion to meat or eggs, it can be difficult to get enough protein. Some women find that eating Greek yogurt is easy on their stomach while still being high in protein (often 10 or more grams per serving). Protein shakes also are an easy way to increase your protein intake. They come in many flavors and varieties, so many women find this to be both a convenient and easy way to feel full longer, keep nausea at bay, and meet protein needs. Staying hydrated while you’re experiencing nausea and vomiting can make a big difference. Vomiting can cause dehydration, which can make fatigue worse. Some women find that they tolerate ice-cold water better when they’re nauseous. Carry a water bottle with you so you remember to drink plenty of water. Listen to your body. It’s easy to become overwhelmed with thoughts of how much you “should” be eating and whether your lack of appetite or vomiting is negatively impacting your baby. However, it’s important to know that calorie needs don’t increase in the first trimester, and morning sickness is a normal part of the pregnancy process. It’s one sign that your hormones are doing exactly what they need to for your baby’s development. It’s a good idea to listen to your body’s signals during this time and be mindful to consume healthy foods that your body is telling you it needs. For example, if you can’t stand eggs but think you may be craving protein, reach for some nuts or Greek yogurt to get the protein or fat your body may be asking for. Some of the Best Nourishing Foods for Pregnancy Good nutrition is vital throughout pregnancy. Each stage of development for a baby comes with different nutrient needs. And, for mom to feel her best, getting enough of these nutrients is key to avoiding the effects of nutrient depletion. If you’re experiencing fatigue, mental fog, or dizziness, these may be remedied by eating a more nutritious diet. Fatty Fish Fatty fish like salmon are excellent sources of EPA and DHA. These fats are necessary for the baby’s brain, particularly cognitive and visual development. Two servings of fatty fish per week are recommended to help meet this requirement. Your prenatal vitamin may also contain DHA, or you can find a separate supplement. If you’re vegan, look for DHA supplements made from algae. It’s important to look for low-mercury fish during pregnancy to avoid mercury getting into the baby. Other low-mercury, high DHA fish include sardines and trout. Leafy Greens Greens such as kale and spinach contain folate, which is important for spinal cord development. Folate is especially important in the first trimester when the spinal column is forming. The neural tube is closed at about 4 weeks gestation, so eating plenty of leafy greens and other folate-containing foods is important before pregnancy as well, given that many women don’t realize they’re pregnant by the 4th week of gestation. High-Iron Foods Eating high-quality red meats, beans, spinach, and pumpkin seeds is important for getting enough iron in your diet. Pairing these types of foods with a source of vitamin C such as citrus, bell pepper, or strawberries will increase the absorption of iron as well. Iron is needed to keep up with the increased blood volume your body creates. This blood goes to the placenta and baby to deliver nutrients. Without iron, your body can’t deliver oxygen and other nutrients as effectively. Eggs Eggs are an often overlooked, all-star food for pregnancy. This is because eggs, and specifically their yolks, contain choline. One large egg also contains 6 grams of protein. Choline is just as important for cognitive development as DHA. One egg contains 169 mg of choline, about 38% of your daily needs during pregnancy. Studies demonstrate choline’s role in lifelong memory function and neural tube development. Despite its documented significance, many popular drugstore prenatal vitamins don’t contain choline, so it’s important to know dietary sources. In addition to eggs, choline can be found in organ meats such as beef or chicken liver. Vitamin D and Calcium These vitamins are important for fetal bone development. They work together to build strong bones in-utero, and this is important for bone health throughout life. The current recommendation for vitamin D intake is 600 IU per day. For calcium, the daily recommendation is 1,000 mg. Sources of calcium include dairy products, leafy greens, and low-fat yogurt. Sources of vitamin D, apart from the sun, include fatty fish, cod liver oil, white mushrooms, and eggs. Note: calcium and iron compete for absorption in the body, so if you’re supplementing iron, be careful to take your iron supplement 2-4 hours apart from high-calcium foods or beverages. Stay Hydrated You’ve probably heard that pregnant women need to drink plenty of water. You may dread this fact since a baby kicking and pushing on your bladder means frequent restroom visits. Your growing baby is suspended in amniotic fluid. Your own body, as well as your baby’s body, is made up of lots of water, too. To keep up with the increased demand, replenishing fluids is key. Plus, proper hydration can decrease your risk for other unpleasant pregnancy issues like urinary tract infections. Lemon water is a great way to stay hydrated. Lemons contain electrolytes such as potassium, magnesium, and calcium. Adding lemon to your water helps your body stay hydrated longer than plain water. Coconut water has a similar effect. High-Quality Prenatal Vitamin Taking a prenatal vitamin is highly recommended, even if you eat a stellar, nutrient-dense diet. Especially during the first trimester when food intakes can vary widely, it’s wise to invest in the highest quality prenatal supplement that works for your budget and your stomach. You may have to try a few before you find one that makes you feel your best. So, if you’re planning to become pregnant, now is the best time to start testing out different ones. Just keep in mind that what you take while planning conception may need to change if it doesn’t agree with your stomach once you’re pregnant. A prenatal can help make sure you’re meeting all your nutrient needs, even when you’re craving chili cheese dogs or hanging out by the toilet most of the day. A Few Key Nutrients to Look for in a Prenatal Vitamin Look for a prenatal with methylated folate (5-MTHF). This is the active form of folate and is better absorbed by the body. The current recommendations for folate are 400 mcg per day. If your prenatal doesn’t contain iron or DHA, talk with your provider about supplementing with these separately. Not all women require iron supplementation during pregnancy, but most women are at risk for low iron levels due to increased blood volume. DHA is necessary for proper brain development and should be taken in addition to a prenatal if the prenatal doesn’t contain it. The current recommendations for DHA intake are 300 mg per day. Pregnant women require at least 27 mg of iron per day. It’s important to discuss this with your healthcare provider to know if you need to take additional iron. Choline is newer on the prenatal nutrition scene. A growing body of scientific evidence is demonstrating how important this nutrient is for fetal brain development. Unfortunately, most women don’t meet the recommendations for this nutrient. The current recommendation for choline intake is 450 mg per day. Final Thoughts Pregnancy is a time of exponential growth and change for both mother and baby. While most women know nutrition is key during pregnancy, it can often be an uphill battle trying to meet your goals. Thankfully, there are many ways to manage morning sickness. Natural remedies such as ginger or peppermint tea can help you cope, but if you find yourself unable to go about your daily activities due to vomiting, or feeling dizzy, weak, or faint, it may be a sign of a more serious condition that justifies a call to your OBGYN or midwife. Food aversions and loss of appetite are other common barriers to eating well during pregnancy. It’s important to listen to your body while focusing on eating a balance of healthy carbs, protein, and healthy fats. It’s important not to be too hard on yourself and invest in a high-quality prenatal to ensure you’re meeting your ideal nutrient intakes. By focusing on the key nutrients mentioned in this article, you can optimize your nutrition to have a healthier pregnancy and give your baby a great start in life. Your doctor, midwife, or dietitian who specializes in prenatal nutrition can help make personalized recommendations to address your needs and concerns. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Here’s How to Look for Good Quality Drinking Water
Warmer weather is here. As you head outdoors for recreation or physical activity this summer, one thing you should have plenty of is water. Benefits of Drinking Water We all know that drinking water regularly is good for the body. But many don’t realize just how important being properly hydrated is for their health. About 50-60 percent of the adult human body weight is water, including all our cells, tissues, and organs. As such, it’s important not to underestimate water since every system in the human body depends on it to function. Here are just a few benefits of drinking water: Universal medium of life on this planet: fundamental for our cells’ life processes Essential medium for blood circulation (oxygen, nutrient delivery), the lymphatic system (which transports wastes), and for the urine (which excretes unwanted substances) Used by the body to help regulate body temperature Fundamental medium for saliva, the digestive enzymes to accomplish digestion, and joint substances and joint lubrication It’s helpful to think of water as a nutrient your body needs. As with other nutrient deficiencies, failing to drink enough water creates problems for your brain and body. Dangers of Dehydration Your brain is approximately 80% water. Even mild dehydration can impair performance in tasks that require attention, immediate memory skills, and physical performance. According to one study, thirsty participants who drank water before performing cognitive tasks reacted faster than people who didn’t drink water beforehand. Some common signs of dehydration are: extreme thirst, dark urination, less frequent urination, confusion, dizziness, and fatigue. Dehydration is also associated with urinary/kidney issues, brain atrophy, poor concentration, memory difficulties, diminished school/work performance, and increased sensitivity to pain. Bring More Than You Need When engaging in outdoor activities, running out of water can lead to dehydration, heat exhaustion, heatstroke, and even death. Always bring more water than you think you need. Having extra water at the end of your activity is far better than running out. It’s recommended that you drink plenty of water each day to keep your brain and body adequately hydrated. The current recommendations from Food and Nutrition Board of the Institute of Medicine of the U.S. National Academies are that women consume at least 91 ounces of water and men at least 125 ounces daily, from their foods, beverages and drinking water. When physically exerting yourself outdoors, you should drink an additional liter of water for every 4 to 5 miles you run, hike, or bike. You may need to increase this quantity in arid regions or on hotter days. Types of Water Not all forms of water are beneficial to human life. Some are healthy and some aren’t. Here are some common types of drinking water: Tap water – In most places in the U.S., this type of water would definitely fall under the “do not drink” category. The list of harmful metals, plastics, minerals, and other elements in drinking water can be extensive. These may include lead, chloroform, chromium, arsenic, pesticides, and even pathogens. Purified water – Some people use a water purification system to help filter out dangerous particles from their tap water, but no filter can capture every harmful element. Also, many people don’t follow the recommended schedule for changing their filter, which may allow pollutants and toxins to enter their water. Mineral water – As the name implies, this type of water comes from a mineral spring. It may be loaded with healthy minerals, such as calcium and magnesium, but also some that aren’t healthy and perhaps even harmful. Its benefits may not be necessary for individuals who get many of these minerals from their diet or supplement regimen. Distilled water – This water is the collected steam from boiling water, which is condensed back into liquid. This water has no vitamins and minerals, so it doesn’t have any health benefits. Spring/Glacier water – These types of bottled waters are excellent, but only if they come from clean springs and not from fake “natural sources.” Some spring water may be unfiltered and untested, which could invite health risks. Reversed Osmosis water – Created by pushing water through a semi-permeable membrane to remove harmful minerals and contaminants, reverse osmosis water is filtered of practically all impurities. Unfortunately, it’s also stripped of all its minerals. Some people use mineral drops to add minerals like calcium and magnesium back into their water. Alkaline water – This water has a higher pH level than tap or distilled water, which has a roughly neutral pH that’s close to the body’s healthy pH (pH is a measure of the concentration of free hydrogen ions in the water). Many alkali waters claim benefits that aren’t supported by adequate clinical or other scientific research. Severe alkalosis may cause nausea and vomiting. Flavored water – Infused with natural or artificial sweeteners and flavorings, flavored waters aren’t an ideal choice for healthy hydration. Though they may taste better than plain water, flavored waters may contain potentially toxic additives or include unnecessary calories that can lead to weight gain. Now that we’ve looked at some of the best and worst types of drinking water, let’s see how drinking healthy water can help your brain and body. 6 of the Top Reasons to Drink Good, Quality Water 1. Healthy Muscles & Recovery Being adequately hydrated is important when exercising. Drinking water helps prevent muscle cramping and lubricates the joints in your body. Drinking water can make your muscles stronger. As the basal blood medium, water carries oxygen and nutrients to the cells of your body, including those of your muscles. Being well hydrated enables your muscles to work longer and harder before they feel tired, which can help you more efficiently build muscle. 2. Weight Loss Drinking water can help you lose weight by acting as an effective appetite suppressant, so you’ll feel fuller and eat less. In this way, drinking more water may help to manage your cravings. Remaining well-hydrated also prevents fluid retention; your body won’t try to retain water if it’s getting enough. 3. Detoxify Your body fluids transport waste products out of your cells, while your kidneys and liver flush those waste products and other toxins out of your body. These processes can only work properly and efficiently if you’re well hydrated. When you aren’t drinking enough water, you’re at an increased risk of developing kidney stones and experiencing urinary tract issues. 4. Maintain Regularity in Digestion Sufficient hydration keeps things moving along in your gastrointestinal (GI) tract and helps prevent constipation. As the medium for the digestive enzymes to work, water is essential for freeing the nutrients from our foods and allowing them to be absorbed. Water in the GI tract also helps dissolve waste particles and transport them all the way to final clearance. If you’re dehydrated, your body pulls water from your stools, which leaves your GI tract less lubricated and makes it more difficult to pass waste. 5. Brain Function Since your brain is mostly water, drinking water can help you in several ways, including: Maintaining memory, concentration, and cognition Helping to keep your mood and emotions balanced Supporting blood flow and oxygen to your brain Helping to prevent and even relieve headaches 6. Youthful Skin Your skin contains water and functions as a protective barrier to prevent excess fluid loss. Drinking plenty of water keeps your skin cells well hydrated, which helps your skin stay healthy. Consuming sufficient water helps your skin retain its natural moisture and maintain its elasticity. Water moving through the skin tissue also helps flush out impurities, which helps to maintain skin quality. Stay Hydrated As we’ve seen, proper hydration is critical to health and wellness. Water is vital for every part of your body. Your cells, tissues, and organs need adequate hydration to stay alive and function at their best. Make sure you’re drinking plenty of healthy water, especially during the summer months or if you live in an arid region. Whatever outdoor activity you choose, grab your water bottle and have some fun this summer. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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What Are the Benefits of an Elimination Diet for Your Health?
The term “elimination diet” doesn’t describe one specific diet but is an umbrella term that describes many different diets that target different issues while employing the same base method. Unlike other diets, the goal of an elimination diet isn’t weight loss. Rather, elimination diets are used or prescribed to individuals by their healthcare provider to identify foods that are causing symptoms such as headaches, stomach problems, or skin conditions. Whether you should go on an elimination diet is a question that’s best answered via a discussion with a registered dietitian or other healthcare provider who knows your personal medical history. In this article, we’ll cover what an elimination diet is, a few types, and the benefits and downsides so you can have an informed discussion with your healthcare provider. What’s an Elimination Diet? It works like this: depending on the issue you’re trying to identify, you’ll eliminate common trigger foods for a period of days to weeks. After this period, which gives your body time to heal from the issues caused by your trigger foods, you’ll gradually add these foods back into your diet one by one. In total, the diet lasts several weeks, although there’s no hard and fast timeline. It’s very important to space out the reintroduction of each food. This is to make sure you can properly identify which food or foods cause a reaction. If you add multiple foods back in all at once, it may be difficult to pinpoint which one is triggering your issues. One of the key things to know about this diet is that it’s meant to be short-term. It’s used only to identify trigger foods. After you do this, you can go back to enjoying all other foods as part of your regular diet. The goal isn’t long-term restriction. It’s a short-term restriction with the goal of optimizing the number of foods you can enjoy and only avoiding the ones that may be causing you problems. Although only adopted for short periods, these diets tend to be very restrictive, which is why it’s important to be under the care of a registered dietitian or doctor who can create a specific treatment plan for you and closely monitor any changes, as well as make recommendations for how to continue once the diet is complete. Types of Elimination Diets These elimination diets have the same method, but the difference comes down to the foods to be eliminated and the problems they may alleviate. Low-FODMAP Diet FODMAPs are Fermentable Oligo-, Di-, Monosaccharides, and Polyols. These are different types of carbohydrates that some people have difficulty digesting. Polyols are found in sugar alcohols, which are often used in products like chewing gum to limit added sugars while maintaining sweetness. Each of these can cause different types of gastrointestinal (GI) issues, such as: gas, bloating, abdominal pain, cramping, and diarrhea. However, these sugars and sugar alcohols can be found in a wide variety of foods, and it’s best to restrict your diet only as much as is necessary for your health to flourish. A few of the foods you would initially limit on this diet include dairy products, beans, lentils, onions, garlic, apples, and pears. Once you identify which of these foods causes your symptoms, you can return to enjoying all others. For some, dairy is a trigger for indigestion, gas, and bloating. For others, dairy is fine, but garlic causes problems. This diet may help manage irritable bowel issues. Autoimmune Protocol (AIP) Diet The AIP diet is often compared to Paleo because of the foods it eliminates. The goal is to eliminate foods that may create an unhealthy inflammatory balance. This includes foods such as grains, legumes, nightshade vegetables, dairy, eggs, nuts, refined sugars, artificial sweeteners, alcohol, and coffee. These are avoided for the initial phase and added back into the diet gradually to identify which foods cause a reaction. This diet is usually used for identifying which foods cause problems in the bowel. These foods may also cause conditions such as leaky gut. Benefits of Elimination Diets If you think an elimination diet may be for you, what does science have to say about its benefits? When is it helpful to consider talking to your healthcare provider about starting one? From headaches to irritable bowel, there’s a growing body of data that shows how identifying trigger foods via an elimination diet and then limiting or avoiding them altogether works. Unlike weight-loss diets, where research shows they don’t work for maintaining long-term weight loss, elimination diets work when properly followed. A 2016 review examined the role of diet in headaches. This study showed elimination diets are effective for reducing headaches by identifying specific triggers such as caffeine withdrawal and consumption of MSG. Another review of several studies shows a Low-FODMAP diet improves some bowel conditions, particularly abdominal pain and bloating. Overall, the evidence is in favor of these diets when they’re used properly and guided by a trained healthcare professional. If you think an elimination diet may help you find some relief, talk to your doctor or dietitian. Downsides of an Elimination Diet It’s good to have realistic expectations before you begin this type of diet, so here are some things to be aware of. Limited Options To complete this diet, you must have access to enough foods that fit within the guidelines, and the options are few during the initial portion of the protocol. You also must have the ability and willingness to prepare these foods day after day. If you’re used to eating out or relying on convenience foods, it will require a big change for the short duration of the diet. Finding support in groups, either in person or online, can help you stay on track. Accountability helps many people meet their goals. Difficult to Follow Other diets may have “cheat days” or some wiggle room, but elimination diets don’t. For it to work right, you must completely avoid all potential trigger foods and ingredients for the initial days or weeks. This is the only way to accurately identify which foods are causing your symptoms. While this may be a breeze for some, it may be quite the burden for others. This diet requires a high level of motivation. Thankfully, it’s not your new way of life – it’s only for a brief period, but you’ll still need the mental and emotional stamina to get through those few weeks. It’s important to consider that before you go on a diet it may sound like an easy task. However, many people forget that food affects more than just how you feel physically, but it affects you socially as well. Picking the right time to go on this diet may mean checking your calendar to see if you have any weddings, graduations, or other celebrations coming up where you would want to be able to participate fully in the festivities – after all, food is a big part of the fun of celebrations! Planning and Supervision Although you could do an elimination diet on your own, it’s most effective when you involve a registered dietitian, doctor, or specialist who has a working knowledge of food sensitivities and allergies and how to manage them through diet. In addition to that, you’ll want to have some sort of game plan to optimize your chances of success. Your healthcare provider will be a great resource for this. The right one will have both the knowledge and experience to guide you in your preparation. Why is this a downside? Not everyone wants to follow a diet that requires multiple visits with their healthcare provider. If you were previously under the impression that this diet was just like low-carb or Paleo, you may be surprised that when used for its intended purpose, it’s very involved. The Bottom Line Elimination diets are short-term, restrictive diets designed to help you identify foods that may be triggering different physical problems, from bloating to headaches to skin conditions. Research supports this diet for helping to manage these problems. However, these types of diets are highly restrictive and should only be pursued while under the care of a trained healthcare provider. It’s best not to blindly restrict foods indefinitely or follow a protocol that worked for someone else. These issues are highly individualized and the point of the diet is to find out which foods specifically bother you. The goal of an elimination diet should be to maximize the foods you can eat and only eliminate the foods that cause you issues. Overall, elimination diets are highly effective when followed properly and can help you heal your body from the inside out by changing your diet. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Beauty from the Inside Out: Foods That Support Vibrant Hair, Skin, and Energy
It’s cliché to say that beauty comes from within, but when it comes to the role nutrition plays in beauty, it’s accurate. Vibrant health is inherently beautiful. Science is just now explaining why this is so. Research has revealed that there are indeed “beauty foods” – that is, foods for healthy skin and healthy hair. And sometimes they’re one in the same! You can actually eat foods to moisturize skin and hair and consume an abundance of glowing skin foods to achieve the beauty results you’ve been chasing with expensive creams and potions. Here are seven nutritious foods shown to enhance your beauty from within. 7 Healthy Beauty Foods to Support Vibrant Hair, Skin & Energy 1. Water Our bodies are made largely of water. Proper hydration is needed for optimal brain function and healthy function of all our organs, including the skin. Staying well hydrated helps keep skin soft, supple, and healthy. Research shows that this is particularly true for those who tend to get less than ideal amounts of water each day. The scalp is skin, too. A healthy, hydrated scalp supports the growth of full, shiny looking hair. 2. Fatty Fish Fatty fish, such as salmon, sardines, herring, and mackerel, are a potent beauty food. They’re loaded with omega-3 essential fatty acids, an important healthy fat that must come from the diet. Omega-3 deficiency is associated with both dry skin and brittle hair. Omega-3s help to create healthy, strong, and optimally functioning cell membranes, which are the building blocks of healthy skin. They help to keep skin moisturized, reduce redness and blemishes, and prevent collagen breakdown. These healthy essential fats also can help your skin be less sensitive to UV rays from sunlight. Fatty fish provide your body with vitamin E, which protects both the skin and scalp from oxidative stress, and zinc, a key nutrient in the production of new skin cells. Zinc deficiency is associated with dermal conditions and delayed wound healing. Additionally, fatty fish are a good source of protein, selenium, vitamin D3, and the B vitamins, nutrients that may help promote strong and healthy hair. 3. Yogurt The probiotic bacteria found in yogurt and other fermented foods promote intestinal health by supplying your gut with additional beneficial bacteria. Growing evidence shows that supporting a healthy microbiome can help to resolve a number of skin health issues, especially dry skin and scalp, although more research is needed to be conclusive. Specific probiotics appear to boost the skin’s production of ceramides, which are lipids (fats) that hold moisture in the skin. This action helps to keep blemish-causing bacteria levels in check. Those who suffer from skin conditions tend to have low levels of these lipids. Probiotics can be particularly helpful in these cases. Probiotics help with protein break down, which allows for vital proteins to reach the scalp effectively and build healthy hair. Certain probiotic strains can help to increase antioxidant activity, which is a necessary component of healthy hair growth. 4. Avocado Avocados are a well-known source of healthy fats to feed the brain and body – and that goes for beauty, too. One study involving hundreds of women found a correlation with the healthy fats specific to avocados and more supple, springy skin. Other preliminary research indicates avocado’s potential protection from sun damage, which can cause aging and other signs of aging, like brittle hair. Avocado’s vitamin E content can help protect skin and hair from oxidative damage, and may even promote hair growth. 5. Nuts and Seeds Nuts and seeds are treasure troves of nutrients shown to promote healthy skin and hair. Walnuts are among the richest nut sources of omega-3 fatty acids, which have moisturizing effects on the skin and have been linked to hair growth. Most nuts are great sources of zinc, vitamin E, selenium, and protein – all of which are nutrients your skin and hair need to stay healthy. Seeds are equally powerfully when it comes to beauty effects. Sunflower seeds are a great source of vitamin E, selenium, zinc, and protein. Additionally, sunflower seeds provide a wide array of hair-healthy B vitamins. 6. Eggs Eggs are a rich source of both protein and biotin, two nutrients that may promote hair growth. A lack of protein in the diet has been associated with hair loss. Hair follicles are made mostly of protein, so it’s important to get adequate protein in your diet. Biotin is needed for the synthesis of a hair protein called keratin. Eggs are also rich in beauty nutrients such as zinc and selenium. Egg whites are high in both lysine and proline (amino acids), as well as collagen. Adding egg whites to your diet could help support your body’s natural production of collagen to keep wrinkles at bay. 7. Bell Peppers Bell peppers are a very rich source of beta carotene, which your body converts into vitamin A, an important antioxidant for your skin. Vitamin A may also help stimulate hair growth while activating sebum production, which helps keep hair healthy. Bell peppers are also high in vitamin C, which helps to promote collagen production. Healthy collagen may reduce the appearance of fine lines and wrinkles, as well as help strengthen your hair strands. A strong antioxidant, vitamin C helps to protect both skin and hair against oxidative stress. Last Thought There are many more beauty foods to explore. Eating these nutritious, whole foods (and drinking plenty of water) can help support healthy skin, hair, and overall beauty! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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6 Remedies & Tips to Reduce Acid Reflux Naturally
Acid reflux is a common and painful condition that can occur for a variety of reasons. Some people only have occasional reflux issues, while others have medical conditions that may require serious dietary modifications or even a medication. Wondering how to reduce acid reflux? Fortunately for most people, acid reflux can be managed naturally by changing a few of your daily habits. Most people with mild to moderate cases of acid reflux can improve their situation simply by implementing these lifestyle changes. Signs of Acid Reflux How do you know if you have reflux? Here are some of the most common signs: Regurgitation – A feeling that undigested food is coming up into your throat. Burping – This often coincides with regurgitation. It can result from gas or bloating, which can put pressure on the gateway between your stomach and throat. Heartburn – A painful burning sensation in the middle of the chest or upper abdomen. Because it’s acidic, stomach acid can burn when it enters the esophagus. Unpleasant taste – Stomach acid and the contents of your stomach entering your esophagus can leave a bitter taste in your mouth and throat. Irritated throat – Although more common with prolonged reflux episodes, throat irritation is another common occurrence. What Causes Acid Reflux? There are many different causes of reflux. The average individual will experience reflux from time to time. For others, certain life events or medical conditions can cause it or make it worse. These may include, but aren’t limited to: Gastrointestinal (GI) distress Eating acidic, greasy, or spicy foods Stress, anxiousness, or nervousness Being overweight Irregular or irritable bowel Pregnancy The lower esophageal sphincter (LES) is the gateway between your esophagus and stomach. It sits at the bottom of your esophagus and prevents stomach acid and contents from coming up into your esophagus. When some of the above conditions are present, the LES softens or is pushed open by hormonal changes, weight gain, or increased pressure on the sphincter (if you’re overweight or pregnant). This allows stomach contents to backflow into the esophagus, which is commonly referred to as reflux. Counteracting the effects of reflux may depend on your unique situation. The following are some general methods for reducing acid reflux naturally. 6 Tips to Reduce Acid Reflux Naturally 1. Drink Water Before Meals Drinking water with meals dilutes your stomach acid, which makes it easier for it to come up into your esophagus. Small sips are fine, especially if it helps you consume food safely without choking. However, avoiding large amounts of water with meals will give your food enough time to break down without increasing the liquid volume of your stomach’s contents. If you’re prone to reflux, avoid drinking water a half hour before and after meals. But continue to drink water between meals to stay hydrated. 2. Sit Up After Meals It’s important to avoid laying down after meals, especially if you’re having frequent flare-ups. Lying down can cause stomach acid to move up into the throat. Use gravity to your advantage by sitting up so your stomach contents can stay where they’re supposed to. If you frequently eat just before bed, this may be causing your reflux. Especially for pregnant or overweight individuals, filling your stomach before lying down can increase the pressure on your LES, allowing it to open. Stay upright for about two hours after you eat to allow your food time to digest and your stomach time to settle. If you’re still experiencing reflux, some of the natural remedies below may be good to incorporate into your post-dinner routine. Just remember to hold off on the teas for about 30 minutes after you eat. 3. Learn Your Trigger Foods Everyone has different trigger foods. Learning which foods cause greater issues for you can help you manage your reflux. As you eat different foods, make notes to identify patterns and avoid foods that cause reflux. In general: spicy, greasy, and acidic foods (such as tomatoes or pineapple) cause reflux for many people. Since this varies from person to person, it’s recommended to use trial and error so you can limit as few foods as possible from your diet. If you aren’t sure which foods are bothering you, it can be helpful to eliminate common trigger foods altogether for a few weeks, and then slowly add them back into your diet one by one and note which ones bother you. 4. Wear Loose-fitting Clothing Tight clothing can put pressure on your LES, causing reflux. Wear loose-fitting clothing to help relieve this pressure. If you can take a deep breath comfortably in it, you should be good to go. 5. Maintain a Healthy Weight Being overweight can put pressure on the LES. Losing weight can help reduce and relieve acid reflux. If you believe this may be contributing to your reflux issues, talking with your doctor or a registered dietitian about your weight is a great place to start. 6. Be Proactive About Stress Management For many people, their nerves can cause an upset stomach and reflux. If you’re able to anticipate events that may increase your nerves (such as a presentation or meeting with your boss), start taking measures well in advance to practice calming yourself before the event takes place. This will help train your brain and body to respond to the stressor in a way that doesn’t cause the discomfort reflux brings. Calming techniques such as meditation, journaling, affirmations, and talking it out with a friend or loved one are all ways to help you cope so you don’t hold as much tension in your body. Natural Remedies to Soothe Reflux Sometimes, even when you’ve taken steps to avoid having an episode, you get reflux anyway. Here are some natural ways to deal with reflux when it happens. Breathing Techniques Stress can affect your breathing without you even realizing it. The mind-body connection is strong. Pausing to breathe for a minute (or five) can improve your mental state and help relieve stress. Deep breathing can also activate your parasympathetic nervous system, responsible for the “rest and digest” modes. A breathing technique designed to activate this part of your nervous system can help. Peppermint Tea Not only is peppermint tea calming for your stomach, it’s warm and has a cooling effect, which can soothe irritation in your throat. Adding a bit of honey increases the soothing effects of this tea because honey helps retain moisture when your throat feels dry. Ginger Tea Ginger is a common remedy for soothing stomach troubles. However, ginger can be hit or miss for reflux, depending on the person. Ginger is a hot spice, meaning it can generate a feeling of heat in the throat and stomach. While some people may experience relief, others may find that ginger increases the burning sensation caused by reflux. For this reason, ginger may be better as a preventative measure for reflux if you find that it bothers you. You can find ginger tea in most grocery and drug stores, or prepare a batch yourself with this recipe: [wc_box color="secondary" text_align="left" margin_top="" margin_bottom="" class=""] Easy Ginger Tea Recipe Begin by heating six cups of water to a gentle boil. Wash and slice ginger, you need 3 inches of ginger sliced about ⅛ inch thick. Add ginger to nearly boiling water. Allow this to simmer for 8-10 minutes, covered. Remove the saucepan from heat and allow it to cool for 1-2 minutes before serving. Add honey to taste and enjoy! Recipe adapted from Ginger Lemon Turmeric Tea [/wc_box] Bottom Line Mild to moderate acid reflux is common and highly treatable. It’s also preventable by taking a few simple steps. By modifying some daily habits, managing stress, and adding some nourishing foods and herbs to your diet, you can improve this condition. If you experience severe acid reflux, it’s time to call your doctor. This could be a sign of a more serious issue that may require medication to manage. Before taking any supplements, consult with your healthcare provider, especially if you’re taking any prescription medications. These prescriptions may interact with herbs. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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