Skip to content
Wellness Blog
5 Plant-Based Foods That Can Help You Build Lean Muscle
What do elephants, horses, Venus Williams, and Colin Kaepernick all have in common? They’re plant-based eaters who exhibit incredible strength and endurance. If you’re a plant-based eater wondering if you can build lean muscle, these magnificent herbivores and world-class athletes are a testament that you most certainly can. Plant-Based Protein for Muscle Gain When it comes to building lean muscle, protein reigns supreme. But protein doesn’t need to come from animal sources. A 2017 study in the American Journal of Clinical Nutrition found that plant protein and animal protein equally benefit your muscles. Increased protein intake, animal or plant, contributes to greater strength and muscle mass gains when coupled with resistance exercise. Protein is also needed to recover from training and to repair and grow muscle tissue. Adequate protein helps your body maintain muscle mass, too. Carbs and Fats Building lean muscle from a plant-based diet is about more than just protein. You need quality carbohydrates and healthy fats as well. Carbohydrates are vital for sustained energy, athletic performance, and overall muscle building. They help to increase your glycogen stores, which you need to power your workouts. And they refuel your body post-workout. Healthy fats provide satiety and help you store energy, absorb nutrients, synthesize protein, and maintain healthy hormone levels. 5 Plant-Based Foods that Promote Lean Muscle The following five plant-based foods are rich in macronutrients (proteins, carbs, and fats) as well as micronutrients (vitamins, minerals, fiber, and antioxidants), and can help you on your way to building lean muscle. 1. Can You Say Quinoa? Quinoa is an ideal food for building muscle as it’s naturally gluten-free, yields about 8 grams of protein per cooked cup, and roughly 40 grams of complex carbohydrates. It also provides 5 grams of fiber, which ensures sustained energy and helps with satiety. Quinoa is rich in important minerals such as magnesium, manganese, and phosphorous. Magnesium plays a role in muscle contraction, boosts energy levels, and helps to reduce muscle cramps and fatigue. Manganese helps with protein and amino acid digestion. Phosphorous is needed for the body to make protein for the growth, maintenance, and repair of cells and tissues. Be sure to enjoy other whole grains, including brown rice, oats, barley, buckwheat, and spelt, to name a few. 2. Top-Seeded Hemp Hulled hemp seeds (also called hemp hearts) deliver quality protein (about 9 grams per ounce) to your body along with the perfect ratio of omega-3 and omega-6 essential fatty acids. Hemp contains a complete profile of essential amino acids. They’re a bounty of micronutrients, including iron, calcium, magnesium, and vitamin E. Try them on salads, hot cereals, or in rice dishes or a smoothie for a protein boost. Enjoy other nutrient-dense, protein-rich seeds such as flaxseeds, chia seeds, pumpkin seeds, and sunflower seeds. And don’t forget nuts – almonds, walnuts, Brazil nuts, pecans, pistachios, and more – similarly provide your body with protein, healthy fats, and a host of vitamins and minerals. 3. Your Go-To Tofu Made from condensed soy milk, tofu is an excellent source of protein and a fantastic meat substitute. A half-cup serving yields roughly 10 grams of protein and all nine of the essential amino acids your body needs. It’s also a good source of calcium and iron, which support proper muscle function and bone health. Numerous studies have demonstrated the link between soy protein consumption helping to promote fat loss while preserving muscle mass and supporting lean body mass gains. Enjoy it scrambled for breakfast with onions and spinach, use it in a vegetable kabob, stir-fry or casserole. It’s versatile and easy to flavor. You can try other soy-based products, including soybeans, soymilk, miso, tempeh and edamame. The beans and edamame are great sources of fiber, iron, magnesium, potassium, protein, and zinc. 4. Get a Pulse Pulses include low-fat protein-, nutrient- and fiber-rich beans such as kidney beans, black beans, mung beans, pinto beans, and garbanzos (chickpeas), as well as lentils and split peas. Lentils and split peas lead the pack in terms of protein content. Pulses also contain important vitamins and minerals like iron, potassium, magnesium, calcium, zinc, and folate. What’s more, they’re inexpensive, highly versatile, and relatively simple to make. Use them in a soup, in hummus, add them to a salad, or combine them with rice. 5. How Sweet It Is One of the healthiest foods on the planet, sweet potatoes, can be eaten at any meal. They’re the perfect complex carbohydrate. The sweet potato’s low glycemic index stabilizes blood sugar and reduces insulin resistance while fueling the body before or after strength training. Sweet potatoes are rich in beta-carotene, a potent antioxidant responsible for aiding growth and repair of the body’s tissues, which includes muscle. Remember, all potatoes (provided they’re not fried) are great sources of complex carbohydrates. And they do offer some protein! (A medium-sized russet potato contains about 4 grams of protein.) In addition to these foods, there are many vegetables that contain protein, albeit in smaller amounts. Bananas and dried fruit are other terrific sources of complex carbohydrates and key minerals. Combine them with nuts and seeds for a power-packed snack. Bottom line: plant-based eating gives you myriad options for strengthening your body. There’s no reason a plant-based eater can’t reach optimal levels of fitness! 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.
Learn more
4 Simple & Healthy Mushroom Recipes to Try Today
In part one, nutritionist Zoe Davis took a deep dive into the science, health benefits, and sample uses of the six superfood mushrooms found in BrainMD’s Smart Mushrooms. In this article, Zoe gives preparation tips for how to use these immune-boosting mushrooms in delicious foods and beverages. Below are some healthy mushroom recipes to try with the six mushroom varieties available in concentrated form in Smart Mushrooms. If you aren’t a huge fan of the texture of mushrooms you find in these recipes, you might try cutting them up into super small pieces to use in a veggie sauté so that they blend in more with the other flavors you prefer, or puree them in soups with strong flavors like garlic, ginger, or peppers. I’ve gotten away with “hiding” mushrooms many times this way with my family. 4 Simple & Healthy Mushroom Recipes to Try Thai Chicken & Shiitake Mushroom Soup Ingredients 1 ½ tsps Coconut Oil 1 Garlic (clove, minced) 1 tsp Ginger (minced) 3 cups Organic Chicken Broth 1 TB Coconut Aminos ¼ oz Lemongrass (peeled, chopped into large pieces) 8 ozs Organic, Pasture-raised Chicken Breast (skinless, boneless, chopped into cubes) 1 ½ cups Shiitake Mushrooms (sliced) 1 cup Organic Coconut Milk (canned) 1 TB Lime Juice ¼ cup Thai Basil (chopped) How to Cook: In a pot over medium heat, add the coconut oil, garlic, and ginger. Sauté for 1 minute. Then add the broth, coconut aminos and lemongrass. Bring to a simmer, reduce heat to medium-low and cook for 15 to 20 minutes. Add the chicken and mushrooms and cook for 10 minutes or until the chicken is cooked through. Remove from heat. Remove the lemongrass stalks and discard. Add the coconut milk and lime juice. Stir to combine. Divide into bowls and garnish with basil. Enjoy! Reishi Tea Ingredients 3 cups Water 1 TB Hibiscus Tea (loose leaf or bagged) ⅟16 oz Reishi-containing Smart Mushrooms powder ¼ cup Mint Leaves (optional but delicious!) How to Prepare: Bring the water to a boil and steep the hibiscus tea for about 10 minutes. Mix in the Super Mushrooms powder, if using, and stir vigorously to combine. Add the tea to a pitcher and refrigerate until cold. Divide the ice cubes between glasses and pour the chilled tea overtop. Garnish with mint, if desired. Enjoy! Lion’s Mane Roast Ingredients 12 ozs of Lion’s Mane Mushroom, slice to desired thickness 2 TB Avocado Oil 6 large Shallots or small Yellow Onions (sliced) ½ tsp Sea Salt ¼ tsp ground Black Pepper 1 TB Miyokos Coconut/Cashew Butter or ½ TB Ghee ⅓ cup Veggie Broth 1 TB Apple Cider Vinegar 1 TB fresh Thyme Leaves How to Prepare: Preheat oven to 425 degrees (may vary depending on oven) Heat 1 TB of avocado in pan at medium heat, coating pan evenly. Add in onions or shallots, thyme, and a pinch of salt, stirring regularly. After 5 minutes, add in veggie broth, cover pan and reduce heat. Simmer for 10-12 minutes or until onions/shallots are tender. Add apple cider vinegar and pepper. Stir thoroughly. Remove from direct heat, but keep covered. Heat a large skillet over medium-high heat. Once hot, add 1 TB avocado oil, coating whole pan. Add in mushrooms with the fuzzier side down. Cook 3-5 minutes or until light brown, then turn over to repeat. Top each with a small piece of Miyoko’s coconut/cashew butter or drop/flick of ghee. Immediately put pan in oven and bake for 5-7 minutes or until tender when putting a fork through them. Remove from oven. To serve, scoop a spoonful of the onion/shallot mixture onto a plate (this recipe serves 4), then add a few mushrooms to the top of the onions. You can sprinkle with fresh herbs of choice such as rosemary or chives if desired. Agaricus Blazei Tea or Soup Ingredients Dried Agaricus Blazei Hot Water How to Prepare: Bring pot of water to boil Soak dried agaricus blazei in hot water for at least 30 minutes or to desired strength. Discard the mushroom and drink the broth as is, or use in soups with chicken, beans, or vegetables like kale, other forms of mushrooms, onion, etc. Spice with fresh ginger, garlic, or other fresh herbs as desired. Reishi and Turkey Tail These forms are not commonly eaten due to super-fibrous nature, but can be steeped in hot water for tea, or used in powdered form in beverages and smoothies as in Smart Mushrooms. Smart Mushrooms Smart Mushrooms is firmly grounded in the most recent clinical and scientific research on medicinal mushrooms. All six mushrooms are highly nutritious, and together they offer a broad spectrum of health benefits. These can be added to any recipe! Benefits of Smart Mushrooms The mushrooms in this formula are high in protein and fiber, low in calories and sodium, and contribute many vitamins and minerals to the diet. They include glucans, unique fibers that can enhance immunity, provide antioxidant benefits, and promote healthy gut microbial balance. The Smart Choice Smart Mushrooms offers substantial promise for improving memory, mood, and other cognitive functions. These six mushrooms are functional foods that can help increase energy, wellness, and high-level brain performance. It’s the smart choice for immune and whole-body support.
Learn more
Are You Tired of Dealing with Adrenal Overload?
Are you struggling with exhaustion, body aches, or digestion problems? You may be dealing with adrenal issues. If you feel tired all day, even after getting a good night’s sleep, it could be a sign that your stress load is more than what your adrenal glands can handle. Stress-induced adrenal overload is one of the most common, yet most overlooked, health problems today. The adrenals are one part of an organ triad that helps the body cope with emotional stress: the hypothalamic-pituitary-adrenal (HPA) axis. The HPA Axis The HPA axis is the body’s main stress response system. It features functionally integrated nervous and hormonal cooperation to manage the body’s short-term (acute) and long-term (chronic) responses to stress. The body’s initial response to stress begins in the brain. The zone called the hypothalamus is the first to process the sensations of stress. It stimulates the nearby pituitary gland, which in turn stimulates the adrenal glands’ outer zone – the adrenal cortex – to produce stress regulating hormones and release them into the bloodstream. The HPA axis is comprised of the… H – Hypothalamus, which is about the size of a pearl, is responsible for releasing hormones that prompt the pituitary gland to start secreting other hormones. Once it senses stress, this brain zone sends corticotropin-releasing factor (CRF) to the pituitary by way of direct nerve pathways. P – Pituitary gland, a pea-sized organ located very close to the hypothalamus, is sometimes called the body’s “master gland” because its main job is to stimulate other glands to secrete hormones. Once alerted by the hypothalamus, the pituitary releases adrenocorticotropic hormone (ACTH) into the circulation. This soon reaches the adrenal glands and activates them to start producing cortisol. A – Adrenal glands, a pair of triangle-shaped glands that sit on top of your kidneys, take center stage in your stress resilience, cognitive function, and hormone balance. They take their cue from the pituitary gland and are critically involved in your body’s reaction to stress. The adrenals produce the stress-response hormones adrenaline, dehydroepiandrosterone (DHEA), and cortisol. The Stress Response Homeostasis is the body’s collection of processes that ensure its continued survival. Stress is commonly defined as a state of threat to homeostasis. Maintenance of homeostasis in the face of stress requires activation of a complex set of nervous, hormonal, and immune system responses, collectively termed the stress response. The stress response is both behavioral, via increased alertness and mental processing, and physiological, via increased breathing, heart rate, and energy generation. Adrenaline The fight or flight response is the body’s automatic, life-preserving response to stress. When you sense danger, your brain’s hypothalamus sends nerve signals to the adrenals, which immediately release a surge of adrenaline. This is the main rapid-response stress hormone: it quickly increases your heart rate and blood pressure and gives you a rush of energy to escape the danger. As adrenaline kicks in, the heart beats faster, breathing and blood pressure increase, hands, and feet become cooler to shunt blood away from the extremities to the big muscles (to help you defend yourself or run away), and the pupils dilate (to help you see better). This pattern of adaptation allows for survival in the short-term. But what happens when stress persists long-term? Cortisol Cortisol is the body’s long-term stress hormone. It releases glucose into the blood, as the main fuel for damaged tissues to make repairs. It also helps switch the body into survival mode, reducing non-essential functions, altering immune responses, and suppressing the digestive and reproductive systems. DHEA The hormone DHEA regulates immunity, helping maintain healthy inflammatory balance and overall alertness of the immune system. Among its many effects is helping sustain the efficiency of killer cells, which go after cells that are perceived to be damaged or foreign to your body. Your body’s natural alarm system communicates with the area of the mind that manages mood, motivation, and fear. It helps you react fast and move toward safety. But when the perception of stress is maintained for months or even years, the stress response can become counter-productive. Situational vs Ongoing Stress Imagine you’re hiking through the woods with your children when suddenly, a mountain lion appears. Immediately, you shift into fight or flight mode: your heart starts pounding and your adrenals begin producing adrenaline and other hormones to give you a quick burst of energy to fight the cougar or pick up your children and run away as fast as you can. The problem is, your body can’t differentiate between the various kinds of stress you experience. Whether it’s physical stress at the sight of a mountain lion, mental stress caused by working too many hours at your job each week, or emotional stress from dealing with a hormonal teenager or aggravating coworker or relative, your body reacts the same way: it pumps out loads of stress chemicals. When running away from the feral cat, your body puts its fear chemicals to use, then once the danger is gone, it purges them from your system. After the danger passes, hormone levels subside, and the body’s heart rate and blood pressure return to normal. Once you’ve calmed down, your body processes the chemicals and flushes them out of your system. A problem for many people is long-term stress: as they perceive stress day in and day out, it can disrupt many of their body’s life processes and eventually lead to a variety of health problems. Ongoing stress causes sustained and unhealthy stimulation of the adrenals to make and release cortisol. Such long-term stress placed on the adrenals can lead to exhaustion of these glands, especially when combined with excessive consumption of caffeine, alcohol, or sugar. Stress and the Brain When stress becomes serious, the HPA axis gets stuck on high alert, and the brain tells the adrenals to keep releasing stress hormones. This may cause the adrenals to become depleted. Long-term stress can impair the normal short-term stress response: the fight or flight hormone pattern can get stuck in the process of delivering blood to the muscles (which are still primed to help you run away). This can starve the brain of blood flow and eventually affect overall brain function, which can have a negative impact on your emotional well-being. Unrelenting tension can also wreak havoc on gut health, depleting the friendly bacterial populations, some of which are involved in producing neurotransmitters such as serotonin and GABA. How to Relieve Adrenal Overload The key to minimizing the negative effects of severe stress is to maintain a healthy HPA axis and enhance your overall brain health. Here are 12 ways to help alleviate adrenal overload: Cut out lifestyle toxins – smoking, excessive alcohol consumption Reduce intake of sugar, artificial sweeteners, and caffeine Eliminate gluten Do moderate-intensity aerobic exercise Meditate or pray on a regular basis Practice gratitude Laugh more Support gut health with probiotics Optimize vitamin D levels Increase intake of omega-3 fatty acids, get your Omega-3 Index above 8 percent Take a science-based multiple that supplies vitamin C, magnesium, zinc, and the other essential vitamins and minerals Use adaptogenic herbals to better cope with stress: Panax ginseng, Rhodiola, ashwagandha, green tea, Relora® (Phellodendron + Magnolia), and holy basil Use these tips to help improve your energy, cognition, and overall well-being. 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.
Learn more
Morning Rituals to Boost Your Daily Happiness
Do you wake up feeling energetic and excited about the day ahead, or with your finger glued to the snooze button? For many, it's the latter, but maximizing your mornings can make a huge difference on your health and happiness. An intentional morning routine has the power to supercharge your work, deepen your relationships, boost your productivity, skyrocket your creativity, lower your stress levels, and set you up for a successful day. Science-Backed Benefits of a Morning Routine According to the latest research on habits and productivity, a morning routine may help to: Foster career success and better job performance Lower stress levels Establish stability and groundedness Enhance feelings of calm Promote healthy habits Support positive mood Boost cognitive functioning and mental performance Increase productivity Encourage direction and focus Maximize energy levels Instill discipline Conversely, many people who don’t follow any sort of morning routine tend to suffer from: Frazzled thoughts Higher levels of stress Poor sleep Feelings of overwhelm Ineffective use of time Restlessness Procrastination Set Your Day Up for Success with a Morning Routine You don’t have to be a morning person to benefit from a morning routine; you just have to be thoughtful about how you spend your time when you wake up. You also don’t need a laundry list of things to accomplish every morning. Even setting aside five mindful minutes can propel you to daily success. The key to an effective morning routine is that it works for you and your unique needs. It has to excite you, motivate you, and fit seamlessly into your life. Looking for some inspiration? Below, we’ve compiled 6 simple morning rituals to help you craft the perfect morning routine. Experiment with these activities to establish a morning routine that works for you. 6 Morning Rituals to Boost Daily Happiness 1. Make Your Bed Making your bed is a simple task that often gets overlooked – especially if you’re living on your own. However, research shows that people who make their beds in the mornings are happier and more productive. As Naval Admiral William McRaven describes in his commencement speech at the University of Texas, Austin: If you make your bed every morning, you will have accomplished the first task of the day. It will give you a small sense of pride and it will encourage you to do another task and another and another. By the end of the day, that one task completed will have turned into many tasks completed. Making your bed will also reinforce the fact that little things in life matter. 2. Get a Good Night’s Sleep A good morning starts the night before with a good night’s sleep. Experts recommend 7 - 8 hours of restful sleep each night for optimal health. Anything less has been shown to have adverse effects on your mental and physical well-being. 3. Morning Pages Morning pages are a stream-of-consciousness journaling practice done first thing every morning. The idea is to wake up, open your journal, and write three pages of whatever comes to mind. Julia Cameron, author of The Artist's Way, developed this free-write approach to journaling as a way for people to clear their head, process emotion, silence their inner critic, and unleash their creativity before tackling their to-do list. 4. Practice Gratitude Research suggests that focusing on gratitude helps to calm the deep limbic areas and enhance the other judgment centers of your brain. People who express gratitude on a regular basis are healthier, more optimistic, make better progress toward their goals, have a greater sense of well-being, and are more helpful to others. Practicing gratitude first thing improves your mood and promotes feelings of content throughout your day. 5. Move Your Body Waking up with movement sets you up for success. Growing evidence suggests that exercise may be responsible for enhanced thinking and mental performance, healthy weight management, improved mood and quality of life, and lower levels of unhealthy LDL cholesterol. This doesn’t have to be a full 60-minute workout, instead, opt for yoga, a brisk walk, or even a few simple stretches. 6. Skip the Coffee Instead of starting your day with a cup of coffee or sugar-laden, nutrient-void breakfast on the run, add BrainMD’s new Smart Mushrooms to your morning mix. This functional, full-spectrum superfood blend features six USA grown organic mushrooms – turkey tail, cordyceps, reishi, shiitake, agaricus, and lion’s mane – scientifically formulated to promote energy, vitality, stress resistance, mental performance, and immune support. Leading all other mushrooms in brain benefits, the lion’s mane mushroom contains unique hericenones and erinacines, which can increase nerve growth factor (NGF) in the brain. NGF supports acetylcholine circuits, which are required for focus, memory, and other cognitive functions. Lion’s mane has shown promise in several clinical trials for improving cognition and mood. Its glucans also help boost immunity and support healthy bacterial balance in the gut. Try adding one scoop of Smart Mushrooms to your favorite smoothie recipe for the perfect blend of daily wellness, peak brain performance, and clean, focused energy. How you spend your morning sets the tone for your entire day, and how you spend your days sets the tone for your entire life. What does your morning look like? At BrainMD, we’re dedicated to providing the highest purity nutrients to support your brain health and overall well-being. For more information about our full list of supplements, please visit us at BrainMD.
Learn more
What Are Functional Mushrooms and How Can They Benefit Me?
Are you getting enough mushrooms in your diet? Mushrooms offer many health benefits for your brain and body. Some mushrooms are proven superfoods, used traditionally as medicines and now validated by science. Certain mushrooms are excellent brain and immunity boosters and also add many nutrients to your diet. One of the best ways to promote your energy, vitality, stress resistance, mental performance, and immune support is with BrainMD’s full-spectrum, nutrient-rich superfood formula… Smart Mushrooms Smart Mushrooms is firmly grounded in the most recent clinical and scientific research on medicinal mushrooms.* It includes six mushrooms that have been revered for hundreds to thousands of years. All six are highly nutritious, and together they offer a broad spectrum of health benefits.* Benefits of Smart Mushrooms The mushrooms in this formula are high in protein and fiber, low in calories and sodium, and contribute many vitamins and minerals to the diet.* They include glucans, unique fibers that can enhance immunity, provide antioxidant benefits, and promote healthy gut microbial balance.* These six mushrooms are functional foods for the brain and entire body.* Here’s a breakdown of the many powerful superfoods you’ll find in Smart Mushrooms: Smart Mushrooms Ingredients Lion’s Mane (Hericium erinaceus) This edible mushroom has been used in traditional Chinese medicine for over 1,000 years. Leading all other mushrooms in brain benefits, the lion’s mane mushroom contains unique hericenones and erinacines, which can increase nerve growth factor (NGF) in the brain. NGF supports nerve cell maintenance and survival, especially in acetylcholine circuits, which are required for focus, memory, as well as for nervous system control of the other organs. Lion’s mane has shown promise in several clinical trials for improving cognition and mood. Its glucans also support immunity, antioxidant defense, stomach health, and beneficial bacterial balance in the gut. Reishi (Ganoderma lucidum) Reishi has been revered for over 2,000 years in Asia as “the mushroom of immortality.” In addition to beta-glucans, reishi contains triterpenes, which can boost both NGF and BDNF (brain derived neurotrophic factor, another major brain growth factor) while also contributing to immunity and healthy inflammatory response. Reishi has potential to improve human brain health even as it sustains immunity. Shiitake (Lentinula edodes) Shiitake has been a medicinal and food mushroom for over 2,000 years. It is the source of lentinan, a beta-glucan particularly well studied for its immunity benefits. Shiitake promotes healthy cholesterol and triglyceride levels already within normal range and also has lung, liver, cardiovascular, and gastrointestinal benefits. Shiitake also is endowed with a unique antioxidant, ergothioneine. The body has specific mechanisms for concentrating this antioxidant and it likely plays a beneficial role in human health. Turkey Tail (Trametes versicolor, also known as Coriolus versicolor) Turkey Tail is too fibrous to be routinely consumed as food, but from its mycelia come two beta-glucan polysaccharides that are bound to proteins, each intensively researched for immune benefits. Polysaccharide-K (PSK) has been studied mainly in Japan, Polysaccharide-Peptide (PSP) mostly in China. Both PSK and PSP are well documented to improve human immunity. Cordyceps Militaris Cordyceps militaris, the orange caterpillar fungus, is among the most exotic mushrooms. It has been found to boost immunity in multiple clinical trials. Cordyceps is unique for having nucleosides, nutrients essential for our cells to make energy. Nucleosides are also essential building blocks for the DNA of our genes, and for RNA which has numerous vital functions including protein production. Cordyceps is widely revered in the East for its benefits to vitality and overall wellness. It helps fight fatigue, supports immunity, helps counter stress, and benefits blood flow and oxygen utilization. Agaricus (Agaricus blazei) The Agaricus blazei mushroom originated in Brazil and is now also widely accepted in Japan and other Asian countries, where it is used as both food and medicine. It is a rich source of protein, fiber, and B vitamins. It has a variety of immune supporting glucans, and clinical research indicates it supports liver health, along with cholesterol and blood sugar levels already within normal range. Smart Mushrooms FAQ Who can benefit from Smart Mushrooms? Practically everyone, including adults and children age 4 or older. Smart Mushrooms is recommended for individuals seeking to sharpen their mental performance while improving their immune readiness.* How can I use this supplement? Add one scoop (3 grams) of Smart Mushrooms to your favorite beverage, smoothie, or food. To accelerate results, you may double your dose for the first 3 weeks.* How are the mushrooms in Smart Mushrooms cultured? These six medicinal mushrooms are all grown in controlled cultures. The lion’s mane, reishi, cordyceps, and shiitake powders come from mycelia cultured on organic oats. The turkey tail and Agaricus powders are from mycelial and fruiting bodies cultured on organic oats. Does Smart Mushrooms contain allergens? No. Smart Mushrooms is free from dairy, gluten, sugar, corn, soy, nuts, eggs, yeast, and artificial colorings or flavorings. It is non-GMO, certified USDA Organic, vegan, keto friendly and paleo friendly. The Smart Choice Smart Mushrooms offers substantial promise for improving memory, mood, and other cognitive functions.* Most of these mushrooms are proven tonic medicinals, offering a great variety of benefits for the brain and body.* Smart Mushrooms can help increase energy, wellness, and high-level brain performance.* It’s the Smart choice for immune and whole-body support.* Try it 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 Smart Mushrooms and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
Learn more
6 Functional Mushrooms to Help Boost Your Immunity & Health
I love mushrooms. I always have. I was one of those kids whose favorite grilled treat was thick, juicy portobello mushrooms, and whose favorite pizza was...mushroom pizza. Weird? Maybe. But I was onto something at a young age. Now, as a functional medicine nutritionist, I have the pleasure of talking with folks about how to include all kinds of nourishing foods in their diet in healthy ways (not so much charring on the grill or on pizza as when I was a kid), and functional mushrooms fall nicely in line as they are full of important immune and brain supporting substances including dietary fiber and plant protein9. Smart Mushrooms Powder There are six mushroom varieties in our Smart Mushrooms nutrient powder: Lion’s Mane, Cordyceps, Shiitake, Reishi, Turkey Tail, and Agaricus. I will outline some of the unique and shared health benefits of each of these, and then provide some ideas about how you can include these fungi more often in your diet. All six varieties contain glucans in various forms. Glucans are a fibrous substance in the cell wall of mushrooms that have been shown to have immune-enhancing abilities by increasing production of immune “fighter” cells, and supporting the health of the digestive tract where most of the immune tissue in our body resides11. Glucans act as a food source for beneficial bacteria in our gut, provide antioxidant activity, and signal the presence of potentially harmful pathogens, thus triggering an essential immune response16. Other health-benefiting substances in each of the individual mushrooms are outlined below. 6 Functional Mushrooms to Help Boost Your Immunity & Health 1. Lion’s Mane (Hericium erinaceus) Lion’s Mane is the powerhouse mushroom when it comes to brain and immune health. It has been used in traditional Chinese medicine for at least 1000 years, and is regularly used in cuisines around the world1. It is truly magnificent to see images of this fungi in the wild (if you’re curious, look it up!), as it does truly resemble a lion’s mane. Lion’s Mane contains nootropic factors, shown consistently to improve brain function in both men and women due to several substances in this mushroom that stimulate nerve growth factor (NGF). NGF regulates the maintenance and repair of neurons, especially those related to acetylcholine, a neurotransmitter vital for memory, cognition, and digestive motility. Additionally, some research has shown that lion’s mane increases brain-derived neurotrophic factor (BDNF) known to support the synthesis of new neurons11, 17. Sign me up, right? Sample Use: Lion’s mane is a hearty, rich-tasting mushroom often described as similar in consistency to meat or lobster. You can find recipes in which lion’s mane is used in place of steak, liver, and crab. Try roasted lion’s mane for a healthier version of some of the deep frying recipes available online. 2. Reishi (Ganoderma lucidum) Like the other mushrooms in Smart Mushrooms, reishi contains high levels of glucans, but also has unique substances called triterpenes that add to its immune benefits. Triterpenes promote a necessary inflammatory response in the presence of pathogens that triggers an immune response15. More specifically, a meta-analysis of clinical trial research concluded reishi can enhance the activity of T-helper cells and other thymus-derived immune cells, thus supercharging our immunity6. Reishi has also been found to enhance NGF and BDNF growth factor activity, thus containing the potential to improve human brain health as well as immunity6. Sample Use: Reishi is difficult to eat due to its highly fibrous nature, so using it in the powdered form in Smart Mushrooms is ideal for obtaining its health-promoting benefits. 3. Shiitake (Lentinula edodes) Shiitake has been a medicinal food for thousands of years and is a good source of vegetarian protein4. Shiitake has been shown to maintain healthy triglyceride and cholesterol levels, in part due to its high fiber content, and contains both alpha and beta-glucans, including lentinan. Lentinan is a glucan shown to promote a healthy inflammatory response and may have mood-improving effects as well3, 15, 24. Additionally, shiitake contains a powerful antioxidant called ergothioneine (ET). Research has found that the human digestive tract has special transporter proteins specifically for absorbing ET, which, although not fully understood, suggests this antioxidant is important for healthy human function7. Sample Use: I use shiitake regularly in an omelet, or in sauteed veggies and soups. 4. Turkey Tail (Trametes versicolor/Coriolus versicolor) This mushroom contains two beta-glucan polysaccharides, each of which have been intensively researched for immune benefits: Polysaccharide-K (PSK) and Polysaccharide-Peptide (PSP)11. Both can activate the early-warning system in the immune system and enhance the activity and proliferation of a variety of immune cells in response to a pathogen. But PSK and PSP can also act as significant antioxidants in humans and show benefit to the digestive system, liver, heart, joints in animal studies6, 11. Sample Use: Turkey Tail is also typically too fibrous to be consumed as food, so you can get the benefit by steeping in hot water and drinking after 15-20 minutes, or drinking the powdered form of Smart Mushrooms in a smoothie or other beverage of choice. 5. Cordyceps Militaris, The Orange Caterpillar Fungus Cordyceps militaris (CM), like the other mushrooms outlined here has...you guessed it – glucans! So, we already know it’s great for digestive and immune health, but CM has specifically been shown to benefit immunity of men over the age of 50, especially important as immune strength declines as we age10. CM also contains nucleosides – building blocks for our DNA and RNA. Nucleosides essentially power the energetics, growth and maintenance of all our cells2. No small feat! Given this omni-effect on all our cells, it’s no wonder that cordyceps has also been found to improve fatigue, support kidney and liver health, and improve circulation14, 21. One of the nucleosides CM contains, called adenosine, is an ATP building block. As you may remember from biology class that more ATP = more cellular energy2. Beyond energy production, adenosine also supports regulation of the function of our organ system, and perhaps not surprising then, the brain has a variety of receptor sites specifically for adenosine. This nucleoside is known to assist in regulating sleep, respiration, cardiovascular function, and liver/kidney function10, 18. Sample Use: Break up dried cordyceps into boiling water. Simmer for 15 minutes to release beneficial substances. Use as tea with lemon and ginger (if desired), or use as broth when making soup. 6. Agaricus (Agaricus blazei) Agaricus is indigenous to Brazil, and like shiitake, is a rich source of plant protein and contains glucan-rich dietary fiber, including a specific form of beta glucans not commonly found in other mushrooms that activate several components of the immune system including natural killer cells and T-lymphocytes1, 5. Another similarity to shiitake is agaricus’ ability to help maintain optimal cholesterol levels and overall liver health21, 25. In addition, agaricus appears to support healthy glucose levels as well25. Sample Use: Similar to cordyceps, agaricus is best used as a tea or broth with a variety of spices. The Smart Choice Smart Mushrooms offers substantial promise for improving memory, mood, and other cognitive functions. These six functional mushrooms can help increase energy, wellness, and high-level brain performance. It’s the smart choice for immune and whole-body support. References: Ahn W-S, others. Natural killer cell activity and quality of life were improved by consumption of a mushroom extract, Agaricus blazei Murill Kyowa. International Journal of Gynecological Cancer 14(4):589-594 (2004). Alberts B, others. Molecular Biology of the Cell (6th Edition). Garland Science/Taylor and Francis (2015). Bao H, others. Lentinan produces a robust antidepressant-like effect via enhancing the prefrontal Dectin-1/AMPA receptor signaling pathway. Behavioral Brain Research 317:263-271 (2017). Chang R. Functional properties of edible mushrooms. Nutrition Reviews 54(11):S91-S93 (1996) Cho S-M. Analysis of the chemical constituents of Agaricus. Mycobiology 36(1):50-54 (2008). Habtemariam S. Trametes versicolor (Synn. Coriolus versicolor) polysaccharides in cancer therapy: Targets and efficacy. Biomedicines 8, 135:26 pages (2020). Halliwell B. Ergothioneine – a diet-derived antioxidant with therapeutic potential. FEBS Letters 592:3357-3366 (2018). Hetland G, others. Antitumor, anti-inflammatory and antiallergic effects of Agaricus blazei mushroom extract and the related medicinal Basidiomycetes mushrooms, Hericium erinaceus and Grifola frondosa: A review of preclinical and clinical studies. Nutrients 12, 1339:19 pages (2020). Jin X, others. Ganoderma lucidum (Reishi mushroom) for cancer treatment. Cochrane Database of Systematic Reviews 2016, Issue 4. Art. No.: CD007731:39 pages (2016) Kang HJ, others. Cordyceps militaris enhances cell-mediated immunity in healthy Korean men. Journal of Medicinal Food 18(10):1164-1172 (2015). Kidd PM. The use of mushroom glucans and proteoglycans in cancer treatment. Alternative Medicine Review 5(1):4-27 (2000). Li IC, others. Prevention of early Alzheimer’s disease by Erinacine-A enriched Hericum erinaceus mycelia pilot double-blind placebo-controlled study. Frontiers in Aging Neuroscience 12, 155:1-13 (2020). Li H, others. Food-derived antioxidant polysaccharides and their pharmacological potential in neurodegenerative diseases. Nutrients 9, 778:26 pages (2019). Lin B, Li S. Cordyceps as an herbal drug. Chapter 5 in Herbal Medicine: Biomolecular and Clinical Aspects (2nd Edition), ed. Benzie IFF and others. CRC Press/Taylor & Francis (2011). Liu Y, others. Therapeutic effects of lentinan on inflammatory bowel disease. Journal of Cellular and Molecular Medicine 23:750-760 (2019). Ma B, others. Hericenones and erinacines: stimulators of nerve growth factor (NGF) biosynthesis in Hericium erinaceus. Mycology 1(2):92-98 (2010). Mori K, others. Improving effects of the mushroom Yambushitake (Hericium erinaceus) on mild cognitive impairment: a double-blind, placebo-controlled clinical trial. Phytotherapy Research 23:367-372 (2009). Oh J, others. 1H-NMR-based metabolic profiling of Cordyceps militaris to correlate the development process and anticancer effects. Journal of Microbiology and Biotechnology 29(8):1212-1220 (2019). Phan CW, others. Therapeutic potential of culinary-medicinal mushrooms for the management of neurodegenerative diseases: diversity, metabolite, and mechanism. Critical Reviews in Biotechnology 35(3):355-368 (2014). Phan CW, others. Therapeutic potential of culinary-medicinal mushrooms for the management of neurodegenerative diseases: diversity, metabolite, and mechanism. Critical Reviews in Biotechnology 35(3):355-368 (2014). Pohleven J, others. Medicinal Mushrooms. Mycomedica (Slovenia) (2016). Saitsu Y, others. Improvement of cognitive function by oral intake of Hericium erinaceus. Biomed Research (Tokyo) 40(4):125-131 (2019). Shen-nong traditional Chinese medicine database. Coriolus versicolor (Trametes versicolor). shen-nong.com, accessed 23 Sep 2020. Zhang Z, others. Lentinan inhibits AGE-induced inflammation and the expression of matrix degrading enzymes in human chondrocytes. Drug Design, Development and Therapy 14:2819- 2829 (2020). Firenzuoli F, others. The medicinal mushroom Agaricus blazei Murrill: Review of literature and pharmaco-toxicological problems. eCAM 5(1):3-15 (2008) doi:10.1093/ecam/nem007.
Learn more
Best Foods to Increase Blood Flow & Circulation
The human body has an average of 60,000 miles of blood vessels. Mind-boggling, isn’t it? Your body’s vast network of blood vessels facilitate the flow of blood, which brings nutrients and oxygen to your cells and organs, and then carries away the waste. Keeping the blood moving through your vessels is a key to good health. Blood flow, or blood circulation, is linked to blood pressure, which is a measure of the force that blood exerts against the vessel walls as it moves through the vessels. When blood pressure is high, blood flow becomes constricted. When blood flow is healthy, blood pressure is generally in check. The ability of blood vessels to dilate and constrict in response to blood flow allows your blood pressure to remain within a healthy range. Blood flow is particularly important to optimal brain function. Although your brain weighs about 3 pounds, making up just 2% of your weight, it requires roughly 20 % of your body’s blood flow and oxygen! Since your brain is the command and control center of the body, proper blood flow to the brain is essential to overall health. Improving Blood Flow Pain, muscle cramps, numbness, digestive issues, and coldness in the hands or feet are all potential signs of poor blood flow. If you have heart health issues, interrupted sleep, low libido, elevated blood pressure, a sedentary lifestyle, or are overweight, you likely have blood flow issues. Thankfully, there are many natural ways to make a positive impact on your blood flow and blood pressure. Regular exercise, proper hydration, weight management, and not smoking are several examples. You can also incorporate specific foods to ensure healthy blood flow. And, since blood flow and blood pressure are linked, foods that are good for healthy blood circulation are often good for healthy blood pressure too! Here are several delicious and healthy foods (and a few spices!) that promote healthy blood flow. 6 Best Foods to Increase Blood Flow & Circulation 1. Pomegranates Filled with ruby red gems of sweetness, pomegranates are the perfect autumn treat and provide a host of benefits, including blood flow support. Loaded with antioxidants and nitrates, pomegranates have a vasodilating effect. In other words, they have a relaxing influence on vessels that allows for greater blood flow, which eases blood pressure. 2. Beets and Nitrate-Rich Veggies Like pomegranates, beets are nitrate-rich, which helps your body synthesize nitric oxide. Nitric oxide relaxes blood vessel walls, increases blood flow, and supports healthy blood pressure. Other nitrate-rich vegetables include: leafy green vegetables (such as spinach and lettuce), fennel, radishes, Chinese cabbage, and parsley. 3. Berries Berries are rich in antioxidants, fiber, and a host of vitamins and minerals. The antioxidant anthocyanin, which gives berries their red and purple color, helps to protect arteries from damage and keeps them from becoming too rigid. It also triggers the release of nitric oxide, which aids blood flow and lowers blood pressure. Considered one of the healthiest foods you can consume, berries have anti-inflammatory effects that help increase blood circulation. 4. Fatty Fish Omega-3 fatty acids in fatty fish (such as salmon, tuna, mackerel, herring, sardines, and trout) promote the release of nitric oxide within the lining of blood vessel walls. This creates a vasodilating effect, which increases blood flow and is linked to reduced blood pressure. Omega-3s are also well-known to have anti-inflammatory properties. If you can’t incorporate fish into your diet, get the benefits of marine omega-3s in supplement form. Vegan, algae-sourced omega-3s are also available. 5. Citrus Fruit In addition to being rich in vitamin C, citrus fruits (such as grapefruit, oranges, and lemons) are brimming with flavonoids. These flavonoids have a beneficial effect on blood pressure. They also boost nitric oxide production, which aids blood flow. Enjoy fresh citrus every day! 6. Spice Up Your Blood Flow Aside from foods, the following spices are worth noting because of their well-studied, blood pressure-lowering, and blood flow benefits. Cayenne Pepper A phytochemical called capsaicin gives cayenne pepper its spicy flavor. Capsaicin, like some of the vegetables and fruits mentioned, supports healthy blood flow to tissues by stimulating the release of nitric oxide, which helps to expand your blood vessels. This spice can help keep you warm during the colder months. Cinnamon Cinnamon provides a treasure trove of health benefits, including anti-inflammatory and antimicrobial properties, modulating effects on cholesterol levels as well as promoting healthy blood flow and blood pressure. Enjoy this delicious spice in baked goods, on hot cereal, and in warm beverages. Turmeric Turmeric has been used traditionally to open blood vessels and boost circulation for thousands of years in Ayurvedic and Chinese medicine. Research confirms these effects, showing that turmeric’s active compound, curcumin, stimulates nitric oxide production while lessening oxidative stress. Try warm and savory curry dishes to stimulate your blood flow. An Abundance of Benefits The foods and spices mentioned above are exceptionally good for you, offering blood flow boosting and healthy blood pressure benefits. Use or combine them and feel the difference improved blood circulation can make! 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.
Learn more
Here Are 5 Folate-rich Foods to Boost Your Mood and Memory
Did you know there are 13 vitamins that are essential to your survival? Among them is the lineup of B vitamins such as thiamin (vitamin B1), riboflavin (vitamin B2), and niacin (vitamin B3). Another essential vitamin is folate. What’s Folate? Folate is commonly known for its critical role in the proper development of the baby’s nervous system. However, this vitamin is incredibly important for our health no matter our stage of life. Folate is the body’s main nutrient for methyl groups, which consist of one carbon atom and three hydrogens (CH3). These aren’t chemically complicated substances but are essential for everything from making our DNA to producing key brain neurotransmitters. Folate is also necessary for recycling homocysteine, which is a potentially lethal toxin naturally made in the body. Folate is removed from the body by alcohol, smoking, and various medications. The body needs folate but can’t make it from scratch; it must get folate from foods or dietary supplements. The folate vitamin is most active when converted into methylfolate (MeF). What’s Methylfolate? Methylfolate (technically methyltetrahydrofolate) is the pre-activated and most readily utilized form of the folate vitamin. The body has enzymes that rely on MeF specifically for its methyl groups, which are crucial for a broad range of brain functions. The methyl chemical groups that come from folate are fundamental to practically all our life processes. It is essential for all our cells, tissues, and organs to survive, grow, function, and maintain their structural integrity. The brain needs folate to sustain mood, memory and other cognition, behavior, and overall brain and body health. MeF also supports the entire array of functions in the bone marrow, liver, and all the other organs. All our cells need methylfolate to make their DNA, package it into genes, repair it when damage occurs, and regulate their overall gene activity (epigenetics). The brain’s nerve cells also need it to make their electrical insulation (myelin), to make the serotonin and dopamine neurotransmitters, and even to make the sleep hormone melatonin. MeF also works with vitamin B6 and vitamin B12 in the detoxication of homocysteine. Folate vs Folic Acid In comparing folate with folic acid, it’s important to know that folate is the vitamin we need, whereas folic acid is a man-made chemical that isn’t useful until it goes through a 3-step enzyme conversion to methylfolate. MeF is better absorbed and utilized than folic acid or food folates. Most multiples provide folate as folic acid. But folic acid is so chemically different from natural folates it can be converted only on a limited basis and “gunks up” our folate enzymes to impair our utilization of the natural folates from foods. Studies indicate that growing numbers of Americans have high levels of unconverted folic acid in their blood that has no useful function and is likely detrimental to their health. To make matters worse, a high proportion of individuals have gene mutations that impair their utilization of folic acid. As many as 1 in 4 people have the C677T mutation in the enzyme MTHFR, and this makes it hard for them to convert folic acid to methylfolate. Kids and Folate Due to the standard American diet (SAD), many Americans aren’t getting sufficient amounts of vitamins and minerals they need on a daily basis. This also applies to children. Sadly, many children’s supplements don’t provide adequate amounts of vitamins, including the B vitamins. B vitamins are important to the nervous system, and vitamin B6 and B12 play a role in the synthesis of neurotransmitters. One study on children showed a statistically significant association with cobalamin (vitamin B12) and folate supplementation and improved cognitive performance.¹ In addition to taking a multivitamin with folate or a stand-alone methylfolate supplement, it’s important for you and your kids to get folate from your diet. Here are some nutritious and delicious foods high in folate… 5 Folate-rich Foods to Boost Mood & Memory in Adults and Kids 1. Cruciferous Vegetables Cruciferous vegetables, especially broccoli and Brussels sprouts, are rich in folate. They also contain sulforaphane, which our friendly gut bacteria can convert into substances that help the body detoxify various potential toxins. They’re also high in carotenoids which are powerful antioxidants and assist with our vision as well as our brain functions. 2. Avocados This incredibly underrated fruit is full of healthy fats that help to sustain brain blood flow and maintain blood pressure already within a normal range. Avocados are rich in many vitamins, including folate. 3. Spinach This nutrient-dense vegetable is a good source of fiber and is rich in magnesium, potassium, and vitamins A and K. Spinach also contains a high level of folate, which may help relieve mood issues. In fact, researchers at Harvard Medical School² found that boosting the folate levels of depressed patients helped improve their mood. 4. Asparagus Asparagus generates energy for your brain and body and is an incredible source of fiber and folate. It’s also an excellent source of vitamins A, E, and K. Asparagus is loaded with polyphenols and provides generous amounts of phosphorus, iron, and chromium. 5. Leafy Green Vegetables Leafy green vegetables have tremendous health benefits. They provide an enormous array of vitamins, essential minerals, carotenoids, and free-radical blocking antioxidants to help protect the brain and body against toxins. One of the vitamins abundant in these nutrient-dense vegetables is folate. Certain processed foods are “fortified” with synthetic folic acid. Rather than eating these nutrient-depleted foods, it’s much better for your family’s health to obtain folate, and many other nutrients, from these 5 foods. Make sure you and your kids are getting enough usable vitamins, including natural folate, in your diet every day. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Boumenna, T., Scott, T. M., Lee, J.-S., Palacios, N., & Tucker, K. L. (2021). Folate, vitamin B-12, and cognitive function in the Boston Puerto Rican Health Study. The American Journal of Clinical Nutrition, 113(1), 179–186. https://doi.org/10.1093/ajcn/nqaa293 2. Harvard Health Publishing. (2019, December 1). Can a dietary supplement help ease your depression? Harvard Health Publishing
Learn more
Top Memory Boosting Foods to Eat Every Day
A recent government report found that one in nine Americans aged 45 and older say they’re experiencing cognitive decline, which includes memory loss. While frequent memory lapses or brain fog may be common in your 40s, 50s, and 60s, too often they’re written off as a normal part of aging. They are not normal. The time to be proactive about protecting your memory is now. One of the best ways to ensure your memory stays sharp is to include an abundance of foods and nutrients in your diet that have been shown to support brain health. Here are some of the top memory-boosting foods and nutrients you can begin eating today! Top Memory-Boosting Foods & Nutrients to Eat Every Day Omega-3 Rich Fish One of the most studied foods for brain health, fatty fish – such as sardines, wild salmon, and mackerel – are high in the omega-3 fatty acids EPA and DHA, which are critical to brain health and memory. Sixty percent of your brain is made up of fat, and DHA is the most abundant omega-3 found in the brain. It’s important for maintaining nerve cell structure and function. Additionally, DHA is linked to memory, learning, and cognitive processes. Multiple studies indicate a diet rich in both EPA and DHA helps to slow mental decline. Vital Veggies The recommended daily allowance of vegetables is three cups a day. Sadly, most Americans consume only about one cup of vegetables a day. Vegetables are loaded with vitamins, minerals, antioxidants, and polyphenols that help keep your brain and memory healthy and sharp. Choose vegetables of various colors such as leafy greens, sweet potatoes, tomatoes, bell peppers, carrots, and red onions. Cruciferous vegetables, such as broccoli, Brussels sprouts, and cabbage, add a powerful punch of protection. They contain sulforaphane, known to assist DNA repair. They’re also high in folate and carotenoids, which lower homocysteine, an amino acid that is associated with cognitive decline and memory loss at higher levels. Fruit and Berries Blackberries, blueberries, raspberries, and acai berries are high in antioxidants, which help to minimize damage caused by free radicals in the body and provide many benefits for the brain. One study found that people who consumed more berries experienced a slower rate of cognitive decline. Flavonoids, found in berries as well as apples and citrus fruits, have recently shown potential in helping to reverse age-related decline in memory and learning. In addition to the bounty of fruits available in the spring and summer, be sure to enjoy fall apples and winter citrus too! Herbs and Spices You can spice up your meals and help your memory at the same time. A host of herbs and spices are associated with improved memory: Rosemary and sage may help to improve memory and offer protection from cognitive decline. Cinnamon has been found to improve working memory in older adults. Ginger has anti-inflammatory properties. According to one study, just the scent of peppermint can improve memory and focus. Thyme helps protect neurons in the brain from aging too soon. It also helps increase the amount of active omega-3 DHA in the brain, which boosts memory and overall brain health. Nuts and Seeds Nuts are loaded with healthy fats, minerals, and nutrients that are needed to power our brain’s memory function. A study involving 5,000 people over the age of 55 found that a group eating at least two teaspoons of nuts per day was associated with improved memory and increased cognitive function by as much as 60%, compared to a group that didn’t eat nuts. Nuts and seeds – such as pumpkin seeds, almonds, and cashews – are rich in magnesium, which is needed in adequate amounts for healthy memory function. Dark Chocolate Goodness Consuming dark chocolate, rich in cocoa flavanols (a type of flavonoid), increases cerebral blood flow and can be effective at sustaining cognitive performance, leading to improvements in measures of general cognition, attention, processing speed, and memory. Yes, you heard that right, dark chocolate is good for your memory. Further, consuming cocoa flavanols from chocolate can provide cognitive-enhancing effects. So, enjoy dark chocolate guilt-free. Just remember to eat it in small amounts! Powerful Potassium-Rich Foods Potassium boosts memory and learning in healthy individuals. Conversely, memory loss is a common problem in people who are deficient in potassium. The foods highest in potassium include beet greens, salmon, white beans, avocado, potatoes, acorn squash, mushrooms, bananas, and tomatoes. Maintain Your Memory Remember to eat these memory-boosting foods to both enhance your ability to retrieve the information you need and recall the personal experiences that give your life meaning. 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.
Learn more
Natural Ways to Relieve PMS Symptoms With Your Diet
Here’s a shocking news flash for menstruating women: premenstrual syndrome (PMS) – the bloating, cramping, sensitivity, breast tenderness, and irritability that comes after ovulation and before menstruation – is not an inevitable occurrence. In fact, research shows that you can actually relieve PMS symptoms through diet. That’s great news for the roughly 75 percent of menstruating women who experience any number of PMS symptoms. Experts believe that the hormonal shifts before, during, and after menses play a key role in PMS, but the cause is unknown. That said, many studies have been conducted examining the role diet plays in PMS. It turns out there are specific foods to avoid and foods to consume that can help your body move through the menstrual cycle with fewer problems. So, why suffer any longer? Let’s take a closer look at how food can affect your PMS symptoms… Foods to Avoid Many healthcare professionals recommend eliminating foods that spike your blood sugar and cause bloating during the stretch of time before menstruation. That includes fatty foods, salty foods, and refined carbohydrates. Deep-fried foods, and foods high in saturated fat, are associated with cramping. Sodium (salt) can cause your body to retain fluid, which exacerbates bloating, swelling, and breast tenderness. Also, sugary sodas, cereals, snacks, and pastries are all pro-inflammatory offenders. These refined carbohydrates also spike blood sugar, affecting insulin levels, which can cause intense cravings and moodiness. It’s important to limit your caffeine and alcohol consumption. These are both disruptive to sleep. When your sleep is interrupted, it throws off your hormonal balance – which, in turn, complicates premenstrual hormonal shifts. If you think one cup of coffee won’t hurt, think again. According to well-known women’s health expert, Dr. Christiane Northrup, even if you only drink one cup of coffee per day, eliminating caffeine can make a huge difference for some women. Best Foods to Relieve PMS Symptoms Of course, it’s much more fun to contemplate what you can have than what’s off-limits. Here are the foods and nutrients that were shown to help mitigate PMS symptoms. Enjoy them! Complex Carbohydrates Rich in nutrients, antioxidants, and fiber, complex carbohydrates enter your bloodstream gradually over time causing only a moderate and manageable rise in insulin levels. Complex carbs help curb cravings and level off your mood. Whole grains, sweet potatoes, pumpkin, lentils, beans, and barley are all complex carbs. Many fruits and vegetables are as well. They are usually rich in an array of nutrients and antioxidants, too. Dark Chocolate There may be a reason you crave chocolate prior to menstruation. It contains unique natural substances that may enhance mood, and even trigger an uplifted feeling similar to that of being in love. Chocolate is also rich in iron and magnesium, which help to alleviate a host of PMS symptoms (see below). Just be sure to choose a small serving of quality, low-sugar dark chocolate to receive these benefits. You won’t get them from a cheap, sugar-laden, conventional milk chocolate bar. B Vitamins If you want to quell PMS symptoms such as moodiness, forgetfulness, and bloating, vitamin B6 can help. Additionally, vitamins B1 and B2 are associated with fewer PMS symptoms. You can find rich concentrations of all these B vitamins in foods such as pork chops, salmon, avocados, fortified tofu, and asparagus. Calcium, Vitamin D and Omega-3s Studies suggest that high intake of calcium and vitamin D may help reduce PMS. Also, omega-3 fatty acids have been shown to help with PMS-induced bloating, headaches, breast tenderness, low mood, anxious feelings, and lack of concentration. Great calcium sources are milk, yogurt, kefir, and cheese, as well as cruciferous vegetables, kale, soybeans, and almonds. You’ll find vitamin D in fatty fish (such as salmon or sardines), mushrooms, tofu, and eggs. Omega-3s are abundant in leafy green vegetables, fatty fish, nuts, and flaxseeds. Magnesium Magnesium is known for its relaxing properties. This is especially beneficial when it comes to PMS cramps and sleeplessness. Magnesium promotes calmness, which counters premenstrual irritability and anxiousness. Some magnesium-rich foods include spinach, pumpkin seeds, almonds, lima beans, brown rice, avocados, bananas, and chocolate, as mentioned above. Iron It’s important to increase iron intake before and during your period to replace what you lose each month. Without adequate iron, you may experience premenstrual tiredness. While red meat (preferably a lean cut) is known to be iron-rich, legumes such as white beans, lentils, soybeans, and chickpeas are too, and they have fiber, which further helps to alleviate PMS symptoms. Also, clams, oysters, quinoa, and dried fruit (sugar-free and without added preservatives) are all rich in iron. Bottom line: if you carefully watch your diet, limit caffeine and alcohol while ensuring you get plenty of these nutrient-rich vegetables, healthy fats, and quality proteins, you’ll likely reduce or eliminate many premenstrual symptoms. These foods are also good for your general health too! PMS-free and healthier...what woman doesn’t want that? 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.
Learn more
Avoid These Foods When You Feel Anxious or Stressed
Many people would do just about anything to alleviate their stress and worry. This kind of desperation can lead to making rash decisions, which can have potentially dire consequences on overall health and well-being. Unhealthy Cravings When you’re stressed out, you may be tempted to use food as a coping mechanism. Craving foods loaded with sugar, salt, and simple carbohydrates can make you feel worse by causing your blood sugar to spike and then crash. Consider typical comfort foods like mac and cheese, mashed potatoes and gravy, and ice cream. Your brain might crave these foods when you’re stressed. Your brain might even tell you that bingeing on these foods will help alleviate your stress. But, if you listen to your stressed-out brain, you may end up feeling worse. These high carb foods can increase your levels of the stress hormone cortisol. This can make it more difficult to calm your anxious thoughts. Foods that Cause Stress & Anxiousness Foods that contain sugar and gluten can trigger pleasure centers in your brain, which might keep you reaching for unhealthy foods. Let’s look at some foods you should avoid: Corn – Eating corn or corn-based products can make you more anxious and stressed. Corn is high in carbohydrates, which can spike your blood sugar. Corn is also high in starch, which can leave you feeling drowsy and lousy. Sugar – Processed, sugary treats can seem irresistible when you have low mood or energy. Your brain might try to convince you that you’ll have more energy after grabbing a snack from the fridge at home or vending machines at work. However, soon after the sugar rush, you’ll experience an energy crash, which can leave you feeling lethargic and unable to focus. Wheat – Wheat-based products (bread, tortillas, toast, etc.) can be difficult to drop from your diet. When these carbohydrates are processed in your body, they’re immediately broken down into sugar. Gluten in wheat can damage your intestinal lining, but switching to healthier foods – like fruits, vegetables, healthy fats, and proteins – can help enhance well-being. Since stress is one of the most common triggers for emotional overeating, reducing your anxious thoughts can be an important part of improving your eating habits. These 5 calming foods can promote calm when you feel anxious or stressed… 5 Calming Foods to Boost Your Mood & Relieve Stress 1. Poultry Poultry is an excellent source of tryptophan, an amino acid that your body can’t produce on its own. Tryptophan is necessary for the creation of serotonin, one of the brain’s primary mood-regulating chemicals. As more tryptophan enters the brain, it facilitates circuits that use serotonin, which can then improve your mood. Be sure to purchase organic, free-range poultry that hasn’t been pumped full of hormones or antibiotics. Also, make sure your bird has been kept in an air-chilled case at the store. 2. Berries Berries are one of the most concentrated sources of antioxidants in the plant kingdom. The greater the variety of berries you eat, the broader the antioxidant protection you’ll have. Blueberries, raspberries, and strawberries are all high in antioxidants. The antioxidants in these berries help protect the brain and the rest of the body against oxidative stress, including from toxic pollutants. 3. Dark Chocolate Chocolate is one of the ultimate comfort foods. The very taste of chocolate can produce a near euphoric state in many people. Dark chocolate is full of protein and fiber, improves blood flow to the brain, and supports a positive mood and healthy cognition. Multiple research studies have shown that dark chocolate slows down the production of cortisol. Also, chocolate promotes the brain’s release of dopamine and endorphins and boosts serotonin levels, all of which help create a more positive mood. 4. Green Tea Green tea contains GABA, the brain’s major calming neurotransmitter. Additionally, green tea contains l-theanine, which is known for reducing stress and worry while improving mood, focus, memory, and mental alertness. Green tea is just one of the many healthy varieties of tea. Many herbal teas, such as chamomile, have calming properties, and black, white, and red (rooibos) teas are rich in antioxidants. Drinking a cup of warm tea can help relieve stress and lift the spirits. 5. Leafy Greens Spinach is loaded with mood-moderating magnesium. Raw spinach is so nutritious, some people believe it contains bliss-enhancing nutrients. It’s a good source of fiber and is loaded with vitamin A, potassium, folate, and magnesium. In addition to leafy green vegetables, different colored vegetables, such as bell peppers, squash, broccoli, and cauliflower, all have tremendous health benefits. They provide an enormous array of vitamins, essential minerals, carotenoids, and free-radical blocking antioxidants to help protect the brain and body against toxins. To help boost your calm, try these good mood foods the next time you feel anxious or stressed! 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.
Learn more
5 Natural Ways to Fight Fatigue & Boost Energy
One of our greatest resources is energy. When fatigued, we’re less powerful in our lives and don’t have the energy to do the things we need, or want, to do. Unfortunately, when we’re tired, we often do things that give us momentary energy, but end up leaving us even more depleted. Who hasn’t reached for a sweet treat, cup of coffee, or caffeine-filled energy drink for a quick energy boost? The problem is that sugar and caffeine take more than they give. Like an opportunistic creditor, they rescue us when we’re desperate but slap us with the bill plus interest later. There are healthier actions we can take that yield true, lasting energy. Here are 5 tips, backed by research, that will give you more of this most precious commodity. 5 Natural Ways to Fight Fatigue & Boost Energy and Vitality 1. Get Quality Sleep Self-imposed sleep deprivation is one of the primary causes of excessive sleepiness among Americans. While we glorify self-sacrificing, hardworking people, there’s nothing heroic about depriving yourself of sleep. It’s through high-quality sleep that your body restores many functions it needs during the day, including temperature regulation, a healthy immune system, balanced hormone levels, and a good appetite. These factors all play a role in how much energy you have. To operate optimally and with vibrant energy, it’s essential to maintain these functions through quality sleep. So, whatever is getting in the way of your sleep, change it. Sleep experts suggest that most adults need 7 to 9 hours of sleep each night. Here are the recommended tips to help you sleep better: Turn off the phone, computer, and television an hour before you go to bed. Screen time activates the mind and makes it harder to fall asleep. Ensure your windows have coverings that will keep light out. Darkness ensures better sleep. Make sure your room isn’t too hot. Run the air conditioner if need be. Your energy levels are worth it! Eating several hours before bed, consuming caffeine after noon, and drinking alcohol are all disruptive to restful sleep. Exercise regularly but not too close to bedtime, as it may keep you up. Write in a journal if your mind is racing or full of worrisome thoughts. Take natural supplements with studied ingredients to support sleep such as melatonin, GABA, and magnesium. 2. Eat Nutritious, High-Energy Snacks Instead of snacking on cookies, crackers, chips, or chocolate when you’re tired, choose something that will fuel you with sustained energy. Choose protein-rich, high fiber snacks. Some examples are a handful of cherries and some almonds, a banana with almond butter, celery sticks and hummus, Greek yogurt with blueberries, or a hard-boiled egg. These snacks deliver sustained energy and no sugar spikes. The cravings for sugary, high-fat foods may be strong at first, but they will diminish after a few days. You’ll start to enjoy the benefits of even energy. 3. Move Your Body Have you ever noticed how vibrant and energetic people are who exercise regularly? It may seem counterintuitive to expend energy through exercise to increase energy and reduce fatigue, but an overwhelming amount of research shows this to be true. Regular exercise can increase the levels of energy-promoting and mood-enhancing neurotransmitters such as dopamine, norepinephrine, and serotonin in the brain. Additionally, exercise increases oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. Of course, when your heart and lung health improve, you have more energy to tackle your day. Even a little bit of exercise can energize you. One study of sleep-deprived, young women showed that just 10 minutes of moderate exercise boosted energy levels beyond a 50 mg serving of caffeine! 4. Drink Water Staying hydrated is integral to maintaining healthy energy levels. Many of your body’s daily biochemical reactions require water. If it’s a warm day or you’ve been exercising, your body needs even more water to stay adequately hydrated. Interestingly, a study of men who worked out on a treadmill and lost 1% of their body mass in fluid reported more fatigue than when they performed the same exercise while remaining well hydrated. Water intake recommendations vary depending on gender, age, weight, and activity level – a healthy average is 2 to 3 liters a day. 5. Meditate and Recreate With all the digital communications coming at us on any given day, we need to unplug and be quiet without any distractions – and we need to recreate in nature. It has been shown that practicing brief sessions of yoga and meditation can significantly improve brain function and energy levels. It’s important to remove all distractions when meditating, even sound. Just set a timer and sit quietly. Twenty minutes is enough time to calm the mind, but many people sit for longer. Consider going on a meditation retreat if you really want to throw yourself into it. Nature is powerful. One study found that people’s mental energy was replenished even when they just looked at pictures of nature. Go to the park, take a walk or hike, sit by the lake, go to the beach – just be in a natural environment. Natural beauty can also elicit feelings of awe, which can energize the mind, body, and spirit! These are just several energy-boosting suggestions to get you started, so give them a try. The only thing you have to lose is your fatigue! 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.
Learn more