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What Is Intuitive Eating and Will It Help Me Lose Weight?
Are you a serial dieter? Do you repeatedly lose weight and then gain it back again over time? It’s an all-too-common scenario that can take a toll on health and well-being. Research¹ shows that the influence of diet culture and focus on intentional weight loss may lead to weight gain, poor body image, low self-esteem, and disordered eating. For most people, diets may work temporarily, but not for the long haul. Experts estimate that anywhere from 80% to 95% of dieters eventually gain back the weight they lose.² Enter intuitive eating. Developed by two dieticians nearly 30 years ago, intuitive eating takes the focus off weight loss and places it on listening to one’s internal cues on hunger and fullness. It facilitates restoring a healthy relationship with food by practicing 10 guiding principles. And, although intuitive eating isn’t designed to promote weight loss, it’s associated with meaningful health benefits. Compared to dieting, various studies show that intuitive eating is associated with lower body mass index, less disordered eating, greater well-being, more positive body image, and a number of improved markers of health. While not conclusive, these associations are promising. Let’s take a closer look at this gentler approach to eating. What Is Intuitive Eating? One way to understand intuitive eating is to know what it isn’t. Intuitive eating doesn’t involve any sort of dieting, intentional weight loss, meal plans, or effort to achieve the ideal body diet culture promotes. There are no “off limit,” demonized, or idealized foods or food portions. In fact, it requires letting go of a diet mentality altogether! Instead, intuitive eating is about giving yourself time and space to discover the natural cues your body gives you about hunger and satiety. You can learn to rely on your inner body wisdom to make your own choices about food. You can begin to discern the signs of physical hunger (builds gradually, growling tummy, fatigue, irritability) from emotional hunger (associated with comfort food cravings and mood). You have permission instead of restriction. Intuitive eating holds that the skill to eat, to stop when you’re full, to eat when you feel hungry, and to consume satisfying foods is innate. You were born with it. Intuitive eating is a radical notion, especially for a serial dieter. You may be thinking, “If I don’t have restrictions, I’ll eat junk all day and go crazy.” And you might...temporarily. However, over time, it’s believed that if you practice the 10 principles of intuitive eating, your food choices and portions will likely even out. It often may be messy and imperfect at first, but less so as time goes on. The 10 Principles of Intuitive Eating Here are the 10 principles of intuitive eating originally proposed by nutritionists Evelyn Tribole and Elyse Resch in their book Intuitive Eating. 1. Reject Diet Mentality Discard diet books and the notion that you need to be a certain weight to be worthy of love, happiness, health, and acceptance. It’s necessary to smash the hope or belief a diet or food plan will be the answer to fully embrace intuitive eating. 2. Honor Your Hunger Keep your body biologically fed adequately. Becoming excessively hungry thwarts your ability to eat consciously or moderately. By practicing honoring your body’s first biological signal of hunger will help to rebuild trust in yourself and in food. 3. Make Peace with Food Avoid deprivation, rules, and restriction. Instead, give yourself unconditional permission to eat. Deprivation and restriction often lead to overeating and intense feelings of guilt. 4. Challenge the Food Police Get curious about your thoughts, especially the ones that tell you certain good foods are bad and bad foods are good. Start to question and discard these types of negative thoughts about foods. 5. Discover the Satisfaction Factor There’s pleasure and satisfaction to be found in the eating experience. Enjoy eating! Create a pleasant environment. Sit down. Prepare something you like. This all leads to satisfaction and contentment. Providing this experience will help you to know you’ve had “enough” food. 6. Feel Your Fullness Listen for your body’s cues that indicate you’re no longer hungry. Look for the signs that suggest you’re comfortably full. You may need to pause in the middle of eating to gauge your enjoyment of your food and your hunger level. 7. Treat Your Emotions with Kindness Emotional eating is very common. Discern the difference between physical hunger and emotional hunger. Develop kind and loving ways to comfort, nurture, distract, and resolve emotional distress. Food may provide temporary comfort or numbing, but it doesn’t fix feelings or take them away. 8. Respect Your Body Although magazines may tell us we need to look a certain way, your body has a genetic blueprint that may be something quite different than what the ideal diet culture promotes. Respect and accept your body. Enough with the criticism. Your body, and all bodies, deserve dignity. 9. Movement: Feel the Difference Discard militant exercise! Shift your focus to how it feels to move your body, rather than the calorie-burning effect of exercise. Do movement and physical exercises you enjoy. 10. Honor Your Health with Gentle Nutrition Choose foods that honor your health and taste buds while making you feel good. It’s okay not to be “perfect” in your meal or snack choice. It’s what you eat consistently that makes the difference in your physical and mental health. Wear your food choices loosely. Progress not perfection. Many Paths to Health Intuitive eating may not work for everyone. It can take a few months to a year to fully embrace it. Some people need more structure and guidelines, especially when they’re addressing specific health concerns. But if you just can’t bear another diet, intuitive eating may be your ticket to lasting freedom. Consider working with a nutritionist who specializes in intuitive eating if you need or desire professional support. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: Bacon, L., & Aphramor, L. (2011). Weight science: Evaluating the evidence for a paradigm shift. Nutrition Journal, 10, Article 9. https://doi.org/10.1186/1475-2891-10-9 Hall, K. D., & Kahan, S. (2018). Maintenance of lost weight and long-term management of obesity. Medical Clinics of North America, 102(1), 183–197. https://doi.org/10.1016/j.mcna.2017.08.012
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This Is How Optimized CoQ10 Can Support Your Heart’s Health!
One supplement ingredient that’s gained significant attention in recent years is CoQ10. But is CoQ10 safe and if so, what’s the best kind to take every day? Let’s look at what CoQ10 is and how it can help your heart health and much more. What is CoQ10? Coenzyme Q10 (or CoQ10) is a naturally occurring compound in the body. It’s an essential cofactor for energy generation, via mitochondria’s electron transfer enzymes. These are constantly at work in our cells and supply over 90 percent of all the energy needed by the brain and other organs. One of the primary functions of CoQ10 is to help generate adenosine triphosphate (ATP), which is often referred to as the “energy currency” of our cells. ATP provides energy for multiple biochemical reactions and is critical for maintaining optimal energy levels throughout the day. CoQ10 is present in nearly every cell and is essential for the normal functioning of organs such as the heart, liver, and kidneys. CoQ10 also acts as a powerful antioxidant, protecting cells and tissues from damage caused by free radicals. Formulated with a patented ingredient to help maximize nutrient absorption, BrainMD is proud to offer its new CoQ10 supplement… Optimized CoQ10 Our premium CoQ10 supplement is designed to support your body’s natural energy production and promote heart health.* As a powerful antioxidant, CoQ10 helps protect your cells from oxidative stress, contributing to overall vitality and well-being.* With age, CoQ10 levels naturally decline, making supplementation essential for maintaining energy, supporting cardiovascular function, and enhancing cellular health.* Taking Optimized CoQ10 may help: Support heart health and cardiovascular function* Optimize mitochondrial function for optimal energy* Provide antioxidant protection against free radicals and reduce oxidative stress in cells* Support muscle health and recovery* Improve brain health and memory* Promote healthy aging by maintaining CoQ10 levels* Optimized CoQ10 Ingredient UbiQsome® CoEnzyme Q10 Phytosome® 150 mg UbiQsome® is a patented, advanced delivery form of Coenzyme Q10, specifically formulated with the Indena Phytosome® proprietary technology for better absorption and superior bioavailability.* This formulation has been shown to increase CoQ10 levels in both plasma and muscle cells, optimizing energy production and antioxidant effects.* UbiQsome® is the first CoQ10 formulation tracked from oral administration to its target in the inner cellular space, ensuring more effective delivery where the body needs it most.* Who Can Benefit from Optimized CoQ10? Those interested in reducing the effects of metabolic issues: Metabolic challenges may include weight gain and heart issues. Taking 100-200 mg of CoQ10 per day may help support a healthy metabolism.* A study¹ looking at glycemic control demonstrated significant decreases in fasting blood glucose and fasting insulin, which may have implications for those struggling with insulin resistance.* Those looking to support skin health: Many factors can contribute to skin aging including environmental pollutants, sun damage, and hormonal imbalances.* Oxidative stress in the skin can lead to wrinkling, sagging, dryness, and roughness.* One 12-week study² utilized healthy participants who took a 150 mg oral CoQ10 supplement per day.* It demonstrated significantly reduced wrinkles and improved skin smoothness within the supplementation group.* Those who want to promote heart health: In addition to supporting energy levels and brain function, CoQ10 may help support the heart’s ability to function optimally.* Many patients with heart issues³ may have low levels of serum CoQ10.* Those looking to support overall immune function: CoQ10 may have an anti-inflammatory role via its ability to repress inflammatory gene expression.* Studies⁴ have linked low levels of CoQ10 to an increased susceptibility to infection.* "Optimized CoQ10 is the most bioavailable CoQ10 available, delivering 3x better absorption to power your heart, brain, and body where it matters most.” - Daniel G. Amen, MD Optimized CoQ10 FAQs [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] How do I take Optimized CoQ10? Adults take 1 capsule in the morning with food or as directed by your qualified healthcare professional. What makes this product different from the competition? This formula offers the first and only optimized delivery form of CoQ10.* UbiQsome® has been shown to significantly optimize plasmatic levels of CoQ10.* It’s also shown a 14-fold higher solubility in intestinal simulated fluids,⁵ making it the most stable and absorbable CoQ10 on the market.* Can this supplement make me dependent on it, or addicted? No. Like other BrainMD products, this is a dietary supplement, not a drug, and is not habit-forming.* Is this product safe to take during pregnancy? While CoQ10 is generally considered safe for most people, its use during pregnancy has not been extensively studied. As a result, it’s important to consult with a healthcare provider before taking CoQ10 or any supplement during pregnancy. Some research suggests potential benefits, like supporting energy production and reducing oxidative stress, but a doctor’s guidance is essential to ensure it’s safe for your individual circumstances during pregnancy.* Does Optimized CoQ10 contain any allergens? No. Optimized CoQ10 is a natural supplement and is free from corn, dairy, eggs, soy, nuts, sugar, and yeast. Also, it’s vegan, gluten-free, non-GMO, and doesn’t contain artificial colors or flavors. Which other supplements would make this supplement work even better? Taking BrainMD’s NeuroVite Plus Multivitamin and Omega-3 Power can help ensure you’re getting the core essential nutrients your brain and body needs to best utilize Optimized CoQ10.* [/wc_box] The Perfect 10 for Your Health! Optimized CoQ10 supports cellular energy production and promotes heart health while providing antioxidant protection.* The clinically studied Coenzyme Q10 Phytosome® formulation provides 3 times better absorption than standard CoQ10.* This allows for superior delivery and bioavailability, ensuring your body effectively absorbs and utilizes CoQ10.* Whether you’re looking to boost stamina, support your heart, or protect your body from free radicals, Optimized CoQ10 offers a potent, ultra-pure formula to help meet your health needs.* Try Optimized CoQ10 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 Optimized CoQ10 and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Liang, Ying et al. Effects of coenzyme Q10 supplementation on glycemic control: A GRADE-assessed systematic review and dose-response meta-analysis of randomized controlled trials. eClinicalMedicine, Volume 52, 101602 2. Žmitek K, Pogačnik T, Mervic L, Žmitek J, Pravst I. The effect of dietary intake of coenzyme Q10 on skin parameters and condition: Results of a randomised, placebo-controlled, double-blind study. Biofactors. 2017 Jan 2;43(1):132-140. doi: 10.1002/biof.1316. Epub 2016 Aug 22. PMID: 27548886. 3. Zozina VI, Covantev S, Goroshko OA, Krasnykh LM, Kukes VG. Coenzyme Q10 in Cardiovascular and Metabolic Diseases: Current State of the Problem. Curr Cardiol Rev. 2018;14(3):164-174. doi: 10.2174/1573403X14666180416115428. PMID: 29663894; PMCID: PMC6131403. 4. Mantle D, Heaton RA, Hargreaves IP. Coenzyme Q10 and Immune Function: An Overview. Antioxidants (Basel). 2021 May 11;10(5):759. doi: 10.3390/antiox10050759. PMID: 34064686; PMCID: PMC8150987. 5. Petrangolini G, Ronchi M, Frattini E, De Combarieu E, Allegrini P, Riva A. A New Food-grade Coenzyme Q10 Formulation Improves Bioavailability: Single and Repeated Pharmacokinetic Studies in Healthy Volunteers. Curr Drug Deliv. 2019;16(8):759-767. doi: 10.2174/1567201816666190902123147. PMID: 31475897.
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What Are the Best Benefits of Lion’s Mane Mushrooms?
Mushrooms have been used for their medicinal benefits for centuries. They’re also a unique food that can add flavor and texture to a wide variety of meals. One of the health benefits of certain mushrooms is that they contain adaptogens. What Are Adaptogens? According to the Cleveland Clinic, “Adaptogens are plants and mushrooms that help your body respond to stress, anxiety, fatigue, and overall wellbeing. You can take adaptogens by adding them to food or beverages or take them as tinctures. Adaptogens bring your body back to a steady balance by managing both physical and mental stressors.” Unlike some mushrooms found in the wild, adaptogenic mushrooms aren’t hallucinogenic in nature. But they can help increase focus and reduce the negative effects of stress. One of the most widely revered adaptogenic mushrooms is lion’s mane… Lion’s Mane Mushrooms Perhaps due to its name or white, stringy appearance, lion’s mane (Hericium erinaceus) is one of the most well-known mushrooms in the world. In Asia and India, these mushrooms have been used in foods and medicines for thousands of years. Leading all other mushrooms in brain benefits, lion’s mane contains unique hericenones and erinacines, which can increase nerve growth factor (NGF)¹ in the brain. NGF supports nerve cell maintenance and survival, especially in acetylcholine circuits, which are required for focus, memory, and nervous system control of the organs. Additionally, lion’s mane consumption may increase brain-derived neurotrophic factor (BDNF), which can help support the synthesis of new neurons. Decreased levels of BDNF may increase susceptibility to stress and mood issues. Benefits of Lion’s Mane Mushrooms Lion’s mane mushrooms may help: prevent cognitive decline² relieve mood issues³ reduce the risk of serious heart issues manage blood sugar levels protect against inflammation and oxidative stress support the immune system Additionally, its glucans may support antioxidant defense, stomach health, and beneficial bacterial balance in the gut. How to Use Lion’s Mane Mushrooms in Foods Lion’s mane is a rich-tasting mushroom with a similar consistency to meat or lobster. It can be used in many main dishes, soups, or salads. Some healthy recipes even substitute lion’s mane for steak, liver, and crab. Try this recipe for roasted lion's mane mushrooms. Lion’s Mane in Supplements If you dislike the taste or texture of mushrooms, adding mushroom powder to your coffee, smoothie, or other beverage might be the way to go. You’ll find a generous helping of lion’s mane mushrooms in BrainMD’s… Smart Mushrooms: Lion’s Mane + 5 Other Superfood Mushrooms! Smart Mushrooms is firmly grounded in the most recent clinical and scientific research on medicinal mushrooms.* It includes six mushrooms that are highly nutritious and offer a broad spectrum of health benefits.* Here’s a breakdown of the many powerful superfoods you’ll find in Smart Mushrooms: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Lion’s Mane may help support cognition and mood, and its glucans also help boost immunity.* Turkey Tail provides protein-bound glucan polysaccharides, intensively researched for their immune benefits.* Cordyceps helps fight fatigue, supports immunity, helps counter stress, and benefits blood flow and oxygen utilization.* Reishi’s immune and inflammatory response benefits help account for its 2,000-year popularity.* Shiitake provides the glucan called lentinan, which helps support immunity, and may have lung, liver, cardiovascular, and gastrointestinal benefits.* Agaricus has a variety of glucans with immune benefits, and supports healthy blood sugar, cholesterol, and liver functions.* [/wc_box] 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.* Smart Mushrooms offers substantial promise for improving memory, mood, and other cognitive functions.* This functional, full-spectrum superfood blend features six USA-grown organic mushrooms, scientifically formulated to promote vitality, stress resistance, immune support, energy, wellness, and high-level brain performance.* What Makes Smart Mushrooms a Smart Choice? A superfood powder mushroom drink formulated by Dr. Daniel Amen with a focus on brain health and immunity* Its mushrooms are grown organically under carefully controlled conditions A gluten-free product, made from mushrooms cultivated on gluten-free oats Its powder form is easy to use – just add to coffee, tea, soups, or smoothies Mushroom powder provides a larger dose than what’s possible in pills (3 grams of functional mushrooms per serving), which may increase efficacy* Note: Though they may be beneficial for many people, adaptogenic mushrooms, like lion’s mane, may not be a safe choice for everyone.* Be sure to speak with your healthcare professional before eating adaptogenic mushrooms or taking them in capsule or powdered form in supplements. The Mane Event Transform your coffee, tea, or smoothie into a cognitive and immune-supporting drink with this full-spectrum mushroom powder.* Smart Mushrooms – with lion’s mane and five other superfood mushrooms – can help support your 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 purity nutrients 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. References: 1. Lai, P.-L., Naidu, M., Sabaratnam, V., Wong, K.-H., David, R. P., Kuppusamy, U. R., Abdullah, N., & Malek, S. N. A. (2013). Neurotrophic properties of the Lion's mane medicinal mushroom, Hericium erinaceus (Higher Basidiomycetes) from Malaysia. International Journal of Medicinal Mushrooms, 15(6), 539-554. https://doi.org/10.1615/intjmedmushr.v15.i6.30 2. Mori, K., Inatomi, S., Ouchi, K., Azumi, Y., & Tuchida, T. (2009). Improving effects of the mushroom Yamabushitake (Hericium erinaceus) on mild cognitive impairment: A double-blind placebo-controlled clinical trial. Phytotherapy Research, 23(3), 367-372. https://doi.org/10.1002/ptr.2634 3. Nagano, M., Shimizu, K., Kondo, R., Hayashi, C., Sato, D., Kitagawa, K., & Ohnuki, K. (2010). Reduction of depression and anxiety by 4 weeks Hericium erinaceus intake. Biomed Research, 31(4), 231-237. https://doi.org/10.2220/biomedres.31.231
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Brain In Focus: Here Are the Best Benefits of Lion's Mane Mushroom Chocolate
In a fascinating and much-discussed article that appeared in the December 18, 2004, issue of the British Medical Journal, scientists examined all the research on foods and health to see if they could put together the theoretically ideal meal that, if you ate it every day, would significantly reduce your risk for cardiovascular issues. (11) After doing all the calculations, they came up with a theoretical meal that, eaten daily, would not just reduce cardiovascular risk, but reduce it by a staggering 75 percent (there’s not a pill in the world that can do that). The ingredients of this mythical Polymeal? Wine, fish, nuts, garlic, fruits, vegetables, and… wait for it… chocolate. In fact, they even figured out the risk-reduction contribution of each of the individual foods; the actual percentage of reduction in risk for cardiovascular issues from eating 100 g a day of cocoa-rich chocolate (about which more in a moment) turned out to be a pretty impressive 21 percent. Chocolate is definitely one of life’s greatest pleasures, a near-perfect combination of indulgence and nostalgia. But what if that piece of chocolate could also boost your focus, sharpen your mind, and even support your heart health? Well, it can. And that’s exactly the promise behind BrainMD’s newest innovations—Brain In Focus and the reformulated Brain In Love chocolate bars. These aren’t just desserts; they’re functional snacks that pack serious scientific benefits into every bite. Let’s explore what makes these bars so remarkable, from their cutting-edge ingredients to the research-backed benefits they deliver. Lion’s Mane Benefits: The Nootropics Advantage Brain In Focus dark chocolate bar features Lion’s Mane mushrooms, a powerhouse ingredient that’s been stealing the spotlight in the world of nootropics. For those not familiar with nootropics they are substances that are believed to enhance cognitive function, including memory, focus, creativity, and mental clarity, while also supporting brain health. They are often referred to as “smart drugs” or “brain boosters.” And Lion’s Mane is one of the most researched and the most effective. Like many natural substances, Lion’s Mane has been used for centuries in traditional Asian medicine, but modern science is finally unlocking its potential. Here’s what you need to know about what Lion’s Mane benefits: Cognitive Support: Clinical studies have shown that Lion’s Mane can improve focus, memory, and overall cognitive function. The magic lies in a compound called L-ergothioneine (or L-Ergo), a powerful antioxidant that supports brain health by reducing oxidative stress and promoting neural regeneration. Brain In Focus contains 200 milligrams of Lion’s Mane per serving—a dose that aligns with the amounts used in clinical studies. (6) Quick and Long-Term Benefits of Lion's Mane: Regular consumption of Lion’s Mane has been linked to increased serum levels of L-Ergo in as little as one week, with measurable cognitive improvements seen after just three months. (6) Anti-Aging and Cardiovascular Health: Higher L-Ergo levels are associated with reduced risk of cardiovascular issues and improved overall longevity. So, while your brain reaps the rewards, your heart benefits too. (2) The inclusion of Lion’s Mane mushrooms turns Brain In Focus into more than just a chocolate bar. It’s a delicious way to incorporate lion's mane benefits and nootropics into your daily routine. (2,4) Why Dark Chocolate Is the Perfect Healthy Treat Dark chocolate itself is no stranger to health accolades. (3) I included dark chocolate in my book, The 150 Healthiest Foods on Earth, where I also wrote that “high-quality dark chocolate (60% cocoa or higher) is rich in flavanols, compounds that offer a range of benefits.” (12) Note that both BrainMD chocolate bars are made from premium dark chocolate with 60% cocoa and are considered a superfood! This percentage of cocoa has been shown to offer: Cardiovascular Support: Flavanols improve blood flow, reduce clotting, and support healthy blood pressure by boosting nitric oxide production. (10,7,5) Cognitive Enhancement: Studies have linked dark chocolate consumption to improved memory and reduced risk of severe memory issues. Even a small amount—10 grams a day—can have measurable effects on cognitive performance. (9,4,2) Mood Boosting: Let’s not forget the immediate joy that comes from savoring a piece of dark chocolate. It’s the ultimate mood enhancer. (8) BrainMD’s bars take dark chocolate’s inherent benefits and supercharge them. Both Brain In Focus and Brain In Love are sugar-free, vegan, and sweetened with allulose—a natural sweetener that doesn’t spike blood sugar levels and may even have some additional metabolic benefits. These bars are designed for anyone who wants to indulge without compromise. Dark Chocolate for Heart Health The reformulated Brain In Love dark chocolate bar is a tribute to the well-established link between heart health and emotional well-being. Rich in flavanols, this dark chocolate bar is a delicious way to nurture your cardiovascular system while indulging your senses. While it doesn’t include Lion’s Mane, its high cocoa content (60%, just as I recommended in my book) ensures you’re getting all the antioxidant power you need to support a healthy heart. Cocoa flavanols have gotten a lot of attention in the nutrition world and a big part of the reason is the Kuna Indians. The Kuna live off the coast of Panama and are unusual in that their blood pressure tends to stay pretty much the same throughout their life. Unlike Americans and Europeans, the Kuna do not experience the dangerous rise in blood pressure that accompanies aging and increases the risk for both heart and blood sugar issues. Some researchers—including Normal Hollenberg at Harvard Medical School—think it’s because of cocoa. The Kuna Indians drink about five cups of the stuff every day. One study, published in 2011 in the prestigious British Medical Journal (BMJ), found that the highest levels of chocolate consumption were associated with a 37% reduction in severe cardiovascular issues. (6) The researchers concluded that “levels of chocolate consumption seem to be associated with a substantial reduction in the risk of cardiometabolic disorders.” Functional Snacking for the Win What sets BrainMD’s dark chocolate bars apart from the competition? It’s the fusion of indulgence and purpose. In a market flooded with sugary, nutritionally empty snacks, these bars are a revelation. Here’s why: Sugar-Free and Safe: Sweetened with allulose, they’re safe for those managing blood sugar levels. Vegan and Dairy-Free: Perfect for plant-based eaters. Clinically Dosed: The Lion’s Mane in Brain In Focus isn’t just a sprinkle; it’s a science-backed clinically meaningful dose designed to deliver results. The Science of Smart Indulgence In a world where functional foods are on the rise, BrainMD’s dark chocolate bars are leading the charge. Whether you’re looking to enhance your focus with lion's mane benefits, support your heart, or simply savor a guilt-free treat, these bars deliver on all fronts. They’re more than a snack; they’re a statement—that indulgence and wellness can go hand in hand. So go ahead, treat yourself. Your brain, heart, and taste buds will thank you. Scientific References: Hollenberg, N. K., & Fisher, N. D. (2007). Cocoa to reduce blood pressure. Journal of Hypertension, 25(8), 1745-1750. Mori, T., et al. (2009). Improved cognitive function and neural regeneration with Lion’s Mane. Phytotherapy Research, 23(1), 10-15. Messerli, F. H. (2012). Chocolate consumption and Nobel Prize awards. New England Journal of Medicine, 367(16), 1562-1564. Kennedy, D. O., et al. (2008). Cognitive performance following cocoa flavanol consumption. Psychopharmacology, 202(4), 333-339. Buitrago-Lopez, A., et al. Chocolate consumption and cardiometabolic disorders. BMJ, 343, d4488. Satoh, H., et al. (2017). Serum L-Ergo levels and cognitive function. Clinical Nutrition, 36(5), 1245-1252. Grone M., et al Food Funct. 2023. Aug 14; 14(16): 752-7573 Cocoa flavanols improve peakVO2 and exercise capacity in a randomized double blinded clinical trial in healthy elderly people Baynham, R. et. Al. Cocoa flavanols Improve Vascular Responses to Acute Mental Stress in Young Healthy Adults, Nutrients. 2021 Mar 27; 13(4):1103 Altinok, A. et al Eur J Nutr. 2022 Apr; 61(3): 1665-1678 Acute effects of cocoa flavanols on visual working memory: maintenance and updating Arisi T., et al Effects of Cocoa Consumption on Cardiometabolic Risk Markers: Meta-Analysis of Randomized Controlled Trials 2024 Jun 18; 16(12): 1919 Franco, O., et al BMJ 2004 Dec 18:329(7480) The Polymeal: A more natural, safer, and probably tastier (than the Polypill) strategy to reduce cardiovascular disease by more than 75% Bowden, J. The 150 Healthiest Foods on Earth, Fair Winds Press, 10th anniversary edition 2016
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7 of the Best Foods to Help Lower Your Triglycerides
When it comes to heart health markers, many are aware of maintaining healthy blood pressure and cholesterol levels. But triglycerides? Not so much. Yet, triglyceride levels are a marker of heart health too. Here’s what you need to know, and better yet, what you need to eat to keep your triglycerides in check! About Triglycerides Triglycerides are a type of fat found in your blood that are formed when you eat more food (calories) than your body uses. Triglycerides are stored in your fat cells. Later, hormones release triglycerides for energy between meals. When you have a standard blood test, your doctor will usually request a lipid panel to measure cholesterol (both the good HDL and the not-so-good LDL), triglycerides, and total cholesterol to get an overall picture of your risk of heart health problems. In the U.S., a triglyceride reading is interpreted as follows: Normal – Less than 150 milligrams per deciliter (mg/dL) Borderline High – 150 to 199 mg/dL High – 200 to 499 mg/dL Very High – 500 mg/dL or higher High triglycerides can affect more than heart health. High levels are associated with prostate issues, difficulty maintaining an erection, nerve damage related to blood sugar issues, interruption of blood flow to the brain, to name a few. More than one third of U.S. adults have high triglyceride levels. Although levels can be driven up by medications or other health conditions, more often, triglyceride levels rise due to lifestyle choices like poor diet, being severely overweight, lack of exercise, and/or drinking too much alcohol. If you get a high reading, and your doctor tells you to change your diet, the great news is that you can. It will, however, take a focused commitment to your health. Changing Your Diet To maintain healthy triglyceride levels, the American Heart Association makes these suggestions: Limit added sugars to no more than 10% of your daily carbs. Limit refined carbohydrates and incorporate more complex carbohydrates, comprising 50-60% of your daily food intake. Limit saturated fats (from animal products and tropical oils) and trans fats, and instead choose healthy fat options – such as omega-3-rich foods, plant oils like olive oil, nuts, and seeds. Fats should comprise about 25-35 percent of your diet. Health experts also suggest getting about 25 to 30 grams of fiber a day. Fruits and vegetables are great sources of fiber and also are foods that lower triglycerides. 7 Healthy Foods That Can Help Lower Your Triglycerides To get you started, here are 7 nutrient-dense foods that promote not just healthy triglyceride levels, but healthy blood pressure and sugar levels…and healthy weight too! Beans Beans are a fantastic complex carbohydrate providing loads of fiber and protein, as well as vitamins and minerals. Their low-sugar, high-fiber helps support healthy blood sugar levels. They add great texture and flavor to food and there’s a huge variety of them to keep your tastebuds happy. Salmon Salmon is a fantastic source of healthy omega-3 fatty acids. Salmon is easy to find, and fish-eaters love it. Ensuring your diet has plenty of salmon’s omega-3s can help your body make less triglycerides in the liver. One review¹ of clinical trials found eating fish that provided more than 1 gram of omega-3s a day was associated with improved (lower) triglyceride levels. Other options that are rich in omega-3s include sardines and other fatty fish, as well as lean, grass-fed beef. Broccoli and Crucifers Cruciferous vegetables like broccoli, cauliflower, arugula, kale, cabbage, and Brussels sprouts are all foods that lower triglycerides. They're loaded with fiber, other nutrients, and a sulfur-rich compound called sulfuraphane. One animal study indicated that sulfuraphane may help reduce triglyceride levels. Another study involving individuals with blood sugar health issues showed a reduction of triglycerides after taking broccoli sprout powder supplements. Berries Many people love berries, and our bodies do too! Raspberries, blueberries, and strawberries are high in vitamin C and contain many vitamins, minerals, phytochemicals, and antioxidants that support overall health. Fiber-rich and low in sugar, they’re the perfect treat for those who need to watch their triglycerides. Studies show a correlation with berry consumption and healthy triglyceride levels. Spinach Spinach is considered a super food for good reason. It’s loaded with important nutrients such as vitamin C, iron, potassium, protein, a number of phytochemicals, and antioxidants – including alpha lipoic acid. Research² has found reduced triglyceride levels are associated with alpha-lipoic acid supplementation in patients with nerve damage related to blood sugar issues. Other veggies rich in alpha-lipoic acid include broccoli, yams, potatoes, tomatoes, Brussels sprouts, carrots, and beets. Oats Choose a fiber- and nutrient-rich complex carbohydrate like oats over simple carbs. Oats are satiating, easy to make, and delicious. Most health experts recommend increasing your fiber to help normalize triglyceride levels, and oats provide a great way to boost your fiber intake. Avocado Avocado provides a double whammy of healthy fat and fiber, which are great for lowering triglycerides. The majority of an avocado’s fat is oleic acid, a monosaturated fat also found in olive oil, which may be responsible for some of its health benefits. One meta-analysis showed that an avocado-rich diet may help reduce triglyceride levels.³ The fiber and fat help to support healthy blood sugar levels too, which is great for sustained energy. These are just several great foods that lower triglycerides. There are many more. Remember, working to reduce your triglyceride levels with the foods you consume may have the added benefit of transforming your health. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. 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. Petsini, F., Fragopoulou, E., & Antonopoulou, S. (2019). Fish consumption and cardiovascular disease related biomarkers: A review of clinical trials. Critical Reviews in Food Science and Nutrition, 59(13), 2061-2071. https://doi.org/10.1080/10408398.2018.1437388 2. Superti, F., & Russo, R. (2024). Alpha-lipoic acid: Biological mechanisms and health benefits. Antioxidants (Basel), 13(10), 1228. https://doi.org/10.3390/antiox13101228 3. Peou, S., Milliard-Hasting, B., & Shah, S. A. (2016). Impact of avocado-enriched diets on plasma lipoproteins: A meta-analysis. Journal of Clinical Lipidology, 10(1), 161–171. https://doi.org/10.1016/j.jacl.2015.10.010
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Berberine Supplements: One of the Best Ways to Burn Fat!
As we age, it’s normal for our metabolism to slow down. A recent study published in Science¹ found that there’s a gradual slowing of the metabolism after the age of 20. However, a significant decline in metabolism doesn’t occur until around the age of 60. So, regardless of your age, how can you know if you have a slow metabolism? Let’s find out! Signs of a Slow Metabolism Metabolism refers to a chain of complex physical processes. It occurs in all living things, transforming sustenance into the building blocks that allow functions like movement, growth, development, and reproduction. Metabolic function can be affected by numerous factors, including diet, exercise, and age. So, what are the signs that your metabolism isn’t functioning at an optimal level? You may: feel sluggish, tired, or struggle with fatigue experience weight gain or find it difficult to lose weight even if you eat healthy have bloating, gas, or may frequently feel cold deal with mood issues maintain a poor diet fail to get consistent exercise have too much stress get inadequate sleep Other causes of a slow metabolism include genetics and certain medical conditions. The good news is you can address these potential causes of low metabolism with healthier lifestyle choices. An effective way to rev up your metabolism is with whole foods and high-quality dietary supplements. One supplement believed to assist with healthy weight management and metabolism is berberine. What is Berberine? Berberine is well known for its physiological effects on the body’s metabolism. Berberine is a benzylisoquinoline alkaloid found in medicinal plants and is considered one of the most promising natural ways to help metabolic challenges, including blood sugar, liver, and weight issues. Studies show that it can help regulate insulin sensitivity and improve the effectiveness of insulin secretion.² Berberine also may help support gut microbiota dysbiosis³ by allowing an increase in beneficial bacteria. A healthy gut microbiome may improve digestion and promote the breakdown of branch chain amino acids, which can help with insulin resistance. With so many benefits, it’s clear why berberine is popular for maintaining a healthy weight and metabolism. That’s why BrainMD is proud to offer its new ultra-pure berberine supplement… Smart Metabolic Burn: Premium Berberine Supplement! Tired of trying every weight support program without seeing results? Wondering if there’s a breakthrough product or natural way to maintain a healthy appetite that can finally work for you? Don’t waste your time on fads or gimmicks; support your health with a science-backed approach to metabolic wellness. Burn Fat & Balance Glucose Levels Smart Metabolic Burn is clinically formulated for sustainable, healthy weight management.* By targeting inflammation and decreasing oxidative stress, Smart Metabolic Burn addresses the root cause of weight-related challenges.* Top Benefits of Smart Metabolic Burn Taking Smart Metabolic Burn can help: Improve metabolic health* Reduce oxidative stress* Promote healthy blood sugar levels and insulin sensitivity* Decrease abdominal fat and waist to hip ratio* Support metabolism of fat in the liver* Maintain healthy cholesterol and triglyceride levels* Support a healthy inflammatory response within the body* Retain body composition when paired with diet and exercise* Who Can Benefit from Smart Metabolic Burn? This product is recommended for those seeking support for metabolic, cardiovascular, and GI health.* Individuals who struggle with cravings and overeating, or are trying to maintain healthy blood sugar levels, also may benefit from this formula.* Women experiencing menopausal symptoms may find support for healthy weight management by taking this product.* Smart Metabolic Burn Ingredients Oleoylethanolamide Oleoylethanolamide (OEA) is a novel substance in the field of weight management medicine. The compound works with the existing OEA synthesized in the intestine to reduce overall food intake and stimulate lipolysis,⁴ the breakdown of triacylglycerols into free fatty acids and glycerol. OEAs role in weight loss is based on the activation of peroxisome proliferator-activated receptor-α, which reduces blood lipid levels and enhances peripheral fatty acid breakdown. Berberine Blend Berberine is renowned for its physiological impact on the body’s metabolism and has been used for years in traditional Ayurvedic and Chinese medicine. Derived from benzylisoquinoline alkaloids found in medicinal plants, it stands out as a highly promising natural aid for metabolic issues. Dihydroberberine is a bioactive form of berberine recognized for its superior bioavailability. Its unique structure facilitates rapid absorption in the intestines, maximizing its effectiveness and ensuring the body can harness its metabolic benefits. Smart Metabolic Burn FAQ [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] How do I take Smart Metabolic Burn? It’s recommended for adults to take one capsule twice per day, approximately 30 minutes before a meal. How does this supplement support my insulin regulation? Berberine has been shown to improve the uptake of glucose in the blood into the cells by improving reactions of insulin-like growth factor-1 (IGF-1),² which helps increase overall insulin production throughout the body. This can be beneficial for maintaining healthy insulin levels. Can this supplement make me dependent on it, or addicted? Since this supplement is created from herbal blends, it doesn’t cause dependence. Does this product have any side effects? Berberine may cause diarrhea, upset stomach, or constipation. Oleoylethanolamide should only be taken under medical supervision if you have pre-existing liver issues. Is this product safe to take during pregnancy? This product isn’t recommended for use in women who are pregnant or nursing. If you’re trying to get pregnant, check with a medical professional prior to starting any dietary supplement. What other BrainMD supplements work well with Smart Metabolic Burn? Pairing this supplement with BrainMD’s Craving Control can help support metabolism and weight management.* The anti-inflammatory and insulin regulating effects of Smart Metabolic Burn, when taken with the mood balancers and recovery components of l-glutamine in Craving Control, make this a formidable weight support duo!* Does this product contain any allergens? No. It’s free of added sugar, nuts, gluten, corn, soy, eggs, or yeast, and has no artificial colorings or flavorings. [/wc_box] Feel the Burn Smart Metabolic Burn had been clinically studied for healthy weight management.* By targeting inflammation and decreasing oxidative stress, Smart Metabolic Burn addresses the root cause of weight-related challenges. Formulated with 99.5 mg of a proprietary berberine blend and 125 mg of oleoylethanolamide, Smart Metabolic Burn goes far beyond ordinary metabolic wellness supplements. Just two capsules a day can help kickstart your metabolism and promote healthy weight management.* Try Smart Metabolic Burn today! Note: It’s recommended to consult with a medical provider before taking a new supplement. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about Smart Metabolic Burn and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Pontzer, H., Yamada, Y., Sagayama, H., Ainslie, P. N., Andersen, L. F., Anderson, L. J., Arab, L., Baddou, I., Bedu-Addo, K., & IAEA DLW Database Consortium, et al. (2021). Daily energy expenditure through the human life course. Science, 373(6556), 808-812. https://doi.org/10.1126/science.abe5017 2. Cao, C., & Su, M. (2019). Effects of berberine on glucose-lipid metabolism, inflammatory factors, and insulin resistance in patients with metabolic syndrome. Experimental and Therapeutic Medicine, 17(4), 3009–3014. https://doi.org/10.3892/etm.2019.7295 3. Zhang, L., Wu, X., Yang, R., Chen, F., Liao, Y., Zhu, Z., Wu, Z., Sun, X., & Wang, L. (2021). Effects of berberine on the gastrointestinal microbiota. Frontiers in Cellular and Infection Microbiology, 10, 588517. https://doi.org/10.3389/fcimb.2020.588517 4. Guzmán, M., Lo Verme, J., Fu, J., Oveisi, F., Blázquez, C., & Piomelli, D. (2004). Oleoylethanolamide stimulates lipolysis by activating the nuclear receptor peroxisome proliferator-activated receptor alpha (PPAR-alpha). Journal of Biological Chemistry, 279(27), 27849-27854. https://doi.org/10.1074/jbc.M404087200
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Here Are Some of the Best Ways to Detox Your Body After the Holidays
No judgment, but did you have a little too much to drink this holiday? You’re not alone. Research shows that, on average, Americans double their alcohol intake during the holiday season. And approximately 69% of people say this is the time of year when they’re more likely to drink larger quantities of alcohol. New Year’s Eve takes the top spot when it comes to binge drinking, defined as consuming 5 or more drinks for men or 4 or more drinks for women in a 2-hour window. 47% of men and 40% of women admit to overdoing it on the final night of the year. Over 27% of men and nearly 17% of women say they’ve blacked out on New Year’s Eve. Here are some helpful pointers to keep you from becoming one of those statistics: How to Have a Healthy Holiday Gathering If You’re Hosting If you’re hosting a party, serve a selection of non-alcoholic mocktails. Be sure they aren’t full of sugary juices or syrups. Sugar acts like a drug in the brain and ramps up cravings. If You’re a Guest Get into the habit of declining alcohol when it’s offered to you. If you find it difficult to turn down a drink in social situations, ask a friend to back you up. If you both agree not to indulge, and hold each other accountable, it will help you stick to your plan of drinking in moderation. Sometimes it isn’t even an emotional trigger, but the sight or smell that makes you crave alcohol. A good strategy is to be prepared with a healthy alternative before you’re tempted to drink. Consider bringing an herbal tea or cider as a gift for the host/hostess. This will ensure that there are non-alcoholic beverages available at the celebration. Excessive drinking can be a serious problem during the festive season. While it’s recommended to limit your intake of alcohol, or avoid it altogether, here are some simple detox strategies if you happen to go overboard at a holiday party… 5 of the Best Holiday Detox Tips 1. Rehydrate If you had too much to drink at a holiday gathering, you’re probably dehydrated.¹ Hydration is key not only to brain function but to whole-body health. Every system in the body needs adequate hydration to function properly. Water helps to cleanse the body and remove toxins. Make sure to drink plenty of water after a party if you’ve had several alcoholic beverages. 2. Energize Your Electrolytes To help your body retain water, it’s vital to boost your electrolytes. Traditionally, those suffering from the ill effects of drinking too much alcohol have sipped on Gatorade or even the children’s drink, Pedialyte, to replenish key minerals. Unfortunately, those beverages can be loaded with sugar and artificial colors and flavors. A healthier alternative is coconut water. Green coconut water has a small amount of sugar, a lot of potassium, and considerably less sodium than the average sports drink. 3. Eat a Small Meal Though it isn’t recommended to gorge after a night of heavy alcohol consumption, it’s important to get at least a little food back into your stomach. A smart choice is eggs. Eggs contain cysteine, a powerful antioxidant and amino acid that helps counteract some of alcohol’s toxic byproducts. If eggs are a no-go for you, you can get back to the basics with broth or brown/wild rice. 4. Get the Blood Flowing Physical activity delivers extra oxygen to the brain² and can also stimulate the growth of new cells and blood vessels in the brain over the long-term. A brisk walk or jog can increase blood flow to your whole body. More blood flow helps detox the brain and is beneficial for all the organs, including the liver, which has the unenviable responsibility of purging alcohol from your system. Be sure not to overexert while exercising, especially if you’re dealing with nausea or dizziness. 5. Tea Time Drinking a cup of warm tea can help relieve stress and lift your spirits. Many teas are low calorie, sugar-free, high in antioxidants, and low in caffeine. Ginger tea may help with reducing the effects of nausea and mild dizziness. This can be a huge boon if you’re suffering from the effects of consuming too much alcohol the previous night. Detox Your Body One of the first and most important steps in detoxifying your body is cutting back or eliminating alcohol consumption. Excessive alcohol intake can cause damage to liver cells over time. This damage can disrupt liver function and impair its ability to filter out toxins effectively. Remember, alcohol shouldn’t be the main attraction at a holiday gathering. That honor should be reserved for the people you’re blessed to have in your life…friends and family. Note: Excessive drinking can be a serious issue. If you think you may have a drinking problem, it’s a good idea to seek out the help of a support group or a medical professional trained in this area. 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. 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. Jäger, R., Purpura, M., Rathmacher, J. A., Fuller, J. C., Jr., Pitchford, L. M., Rossi, F. E., & Kerksick, C. M. (2021). Health and ergogenic potential of oral adenosine-5′-triphosphate (ATP) supplementation. Journal of Functional Foods, 78, 104357. https://doi.org/10.1016/j.jff.2021.104357 2. Mulser, L., & Moreau, D. (2023). Effect of acute cardiovascular exercise on cerebral blood flow: A systematic review. Brain Research, 1809, 148355. https://doi.org/10.1016/j.brainres.2023.148355
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Here Are 3 of the Top Foods to Avoid When You’re Stressed
Why is it that when we get stressed we begin to crave exactly the opposite of what is good for us? For many of us that struggle with stress, as soon as we begin to feel those worries creeping up on us, we would do anything to alleviate it. However, when we're stressed, we often aren't thinking very straight, and might make poor food choices that end up hurting us instead of brain-healthy ones that help us reach our goals. Consider the typical comfort foods: things like gooey mac & cheese, creamy potatoes, and decadent ice cream. These foods are what your brain craves most when it’s stressed, and because you feel so anxious you want to do whatever you can to feel better and figure, “Why not? I deserve it; I just want to feel better…” But, if you listen to your stressed-out brain, you may end up feeling worse. These foods, because they are high in carbs send your blood sugar on a roller coaster, are what your stressed-out brain craves. They even increase your cortisol (the stress hormone) levels. This only makes it more difficult to calm your anxious thoughts and can cause you to feel stressed and groggy. Additionally, foods that contain sugar, gluten, and casein from dairy can trigger the pleasure center in your brain. 3 Food Groups to Avoid When You're Feeling Stressed 1. Wheat-Based Products – (bread, tortillas, etc.). They're truly addictive and are difficult for people to wean themselves from – when carbohydrates are processed in your body they're immediately broken down to sugar. Gluten also damages your intestinal lining, which can affect the production absorption of serotonin in your body. 2. Corn – Eating corn or corn-based products will only make you more anxious,¹ as it is high in carbs which will increase your blood sugar, and starch, which can leave you feeling drowsy and lethargic. 3. Sugary Processed Treats – This one is tough. You think maybe if I go get a snack from the vending machine, I’ll feel better and have more energy. You go for the Kit-Kat...you deserve a break, after all. However, not long after your chocolate break, you start feeling jittery and feelings of anxiousness return. Then comes the crash; you become lethargic and are unable to focus. To avoid this unhealthy blood sugar roller coaster, opt for healthier options that will help you feel fuller longer. In addition to avoiding these food groups during times of stress, it’s important to support your body. Stress can drain your energy and important nutrients, help your body replenish those nutrients by putting good in. Everyday Stress Relief Everyday Stress Relief combines five carefully selected ingredients to help you stay calm without feeling drowsy and to support your body’s natural reaction to the stress that is, unfortunately, unavoidable.* Everyday Stress Relief Ingredients Rebuild your inner strength with the help of herbs and nutrients that have been clinically shown to help buffer against occasional stress.* Holy Basil Extract is an adaptogen (an herb that helps the body adapt to stress²) that has long been revered in India and supports a calm mood.* Relora®, a proprietary adaptogenic blend of magnolia and phellodendron, reduces the stress hormone cortisol and improves mood.* Taurine, an amino acid, is required by the adrenal glands – crucial for coping with stress.* Magnesium is a mineral with multiple brain benefits, including greater calm, enhanced mood, improved focus, and better sleep.* L-Theanine is an amino acid clinically shown to promote alpha wave production in the brain.* It provides stress relief quickly, in as little as 45 minutes.* Everyday Stress Relief Benefits Here are some of the top benefits of our stress-reducing supplement Everyday Stress Relief: Calm without the drowsiness* A more positive mood* Sharper mental focus* Healthy adrenal hormone and cortisol levels* Renewed energy levels* Keeping up with a busy schedule can leave you feeling stressed out and exhausted, like you’ve hit the wall. A premier stress-reducing supplement, Everyday Stress Relief harnesses the power of five natural ingredients to soothe your frazzled nerves.* Try Everyday Stress Relief 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 Everyday Stress Relief and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Smith, M. (2024, January 29). How a corn-based diet led to mental illness. Psychology Today. https://www.psychologytoday.com/us/blog/a-short-history-of-mental-health/202401/how-a-corn-based-diet-led-to-mental-illness 2. Lopresti, A. L., Smith, S. J., Metse, A. P., & Drummond, P. D. (2022). A randomized, double-blind, placebo-controlled trial investigating the effects of an Ocimum tenuiflorum (Holy Basil) extract (Holixer™) on stress, mood, and sleep in adults experiencing stress. Frontiers in Nutrition, 9, 965130. https://doi.org/10.3389/fnut.2022.965130
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What Are Some of the Best Money-saving Tips?
With prices increasing for nearly everything, many people are looking for ways to cut costs. Perhaps you’ve already taken some steps to reduce your expenses, such as buying in bulk or getting rid of cable. Or maybe you need some help with generating cost-saving ideas. Either way, here are just a few of the many money-saving tips you can try… Money-saving Tips to Help You Cut Costs! Know Your Spending Limit Financial worries are one of the biggest causes of stress in life.¹ Falling behind on payments, or incurring added debt, can exacerbate the stress you’re already feeling. Make a realistic budget based on how much you spend each month on food, gas, rent, bills, healthcare, etc. Determine how much you can spend and how much you should save. If finances are a “hot potato” issue in your relationship, consider consulting with a financial advisor. Pack Your Lunch Though going out for lunch may be far more appealing than brown bagging it, there may be significant cost savings to choosing the latter over the former. Also, packing healthy items in a sack lunch is likely to contain fewer calories, especially if the lunch crowd at your work likes to frequent fast food restaurants. A great way to enliven your lunches is to replace the standard sandwich and chips with a mixed greens salad topped with broccoli sprouts, goji berries, pumpkin seeds, and chicken breast, or a wild salmon salad with purple cabbage, jicama, and red bell pepper slices. Also, using meal prep techniques is a great way to eat healthy while saving time and money. Take a Staycation Rather than shelling out hundreds (or even thousands) of dollars on airline tickets, hotel reservations and tourist-trap excursions or entertainment, consider taking a staycation. This may involve taking a day trip to a nearby destination, or simply getting outside for a walk on the beach or a local hike if the weather is nice. If you’re looking for a stress-free option, just take a picnic lunch to a public park. You might be surprised at how many activities you can find that cost little to nothing…like enjoying a beautiful sunset. The saying is often true: “the best things in life are free.” Quit Smoking Cigarettes are among the most toxic substances known to humans. According to the American Lung Association, as cigarettes burn, they create about 7,000 chemicals,² many of which are poisonous. If you’ve become dependent on cigarettes to manage mood or stress, your health, as well as your hard-earned cash, is literally going up in smoke. If you smoke more than a pack a day, you’re likely spending thousands of dollars a year on cigarettes. Though breaking the habit can be extremely difficult, quitting smoking can be one of the best long-term investments in your physical and financial health. Weather-proof Your Home If you live in an area where the weather is harsh during the winter months, insulating, weather stripping, and caulking your house are all great ways to keep the cold air out and the warm air in. Sealing gaps around doors and windows can make your home feel warmer and may help you save on energy bills. Another good idea is to go from room to room in your house and evaluate what you can do to increase heat and reduce costs. Consider investing in heavy drapes and curtains to keep the warmth in. Set your thermostat to 68°F while you’re awake, and between 60-65°F when you go to sleep at night; if needed, use extra blankets or battery powered space heaters to stay warm. Get Your Kids Involved Teaching your kids how to save money can have life-long benefits. Plus, saving money can be a lot of fun, especially when you do it together as a family. Some examples: Make homemade holiday or birthday cards Inspect your pantry and fridge before shopping for groceries Enlist the help of your kids in cutting out coupons Collect coins in a jar for a family outing Teach your kids how to price compare online Adopt the envelope system to teach your kids how to save and invest Set savings goals and incentives (like a matching offer) for saving money These are just a few money-saving tips that include the entire family. Don't forget to ask you kids for ideas...they may come up with simple and fun ways to save. Discounts on Entertainment Entertainment and dining can be expensive, but there are ways to mitigate these costs. Whether you’re purchasing movie or concert tickets or visiting a zoo or amusement park, always check to see if they offer discounts for seniors, students, and military members, if any of those apply to you. Mark your calendar with free days at museums and national parks so you don’t forget them. Also, keep an eye out for deals on Groupon or purchase an Entertainment coupon membership online to save money on local entertainment and restaurants. Save On Supplements In a society where eating fast or processed food, consuming massive amounts of sugar, skimping on sleep, drinking too much caffeine and/or alcohol and not enough water, and consistently passing up on exercise has become the norm, supplements aren’t just a good idea, they’re critical to supporting and optimizing your health.³ Unfortunately, supplements can be expensive, especially those that contain quality ingredients. So, how can you get quality supplements at an affordable cost? Of all the money-saving tips listed above, we've saved the best for last... 2 Ways to Save on BrainMD Supplements Free Trials We understand it can be tricky to decide which supplement is right for you without trying it first. That’s why we offer Free Trials for 7 of our ultra-pure, high-quality supplements. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Brain & Body Power Daily packets containing multivitamins, omega-3 softgels, and a natural memory booster Brain & Memory Power Boost An advanced memory formula that boosts mental connectivity, sharpness, and sustained focus Focus & Energy Heighten mental clarity with clean, crash-free energy Happy Saffron Plus The happiness superherb with curcumin and zinc Neuro-C Vitamin C Liquid liposomal vitamin C for advanced brain and immune defense Put Me To Sleep Naturally Bite-sized support for optimal sleep Serotonin Mood Support Promotes positive mood and emotional balance [/wc_box] How It Works Step 1 – Select your FREE trial (just pay shipping) and get signed up today! Step 2 – Your free trial will arrive at your door with everything you need to begin boosting your brain health. Step 3 – After 14 days, you’ll automatically be enrolled in our VIP supplement subscription. You can adjust or cancel your subscription at any time – no questions asked. For more details regarding this offer or to begin your Free Trial today, click here. Subscription Delivery Service BrainMD offers a “set it and forget it” option so you never have to run out of your favorite supplements. Our subscription delivery service is available for most BrainMD supplements. How It Works First, select the supplement/s that you want delivered to your door each month. Then, pick the subscription option that works best for you: 1 bottle every month (15% savings) 3 bottles every 3 months (20% savings) 6 bottles every 6 months (25% savings) You may adjust, pause, or cancel your subscription at any time and for any reason. For more details regarding the subscription delivery service or to sign up today, click here. Start Saving Today One of the hardest parts of saving money is taking the first step. Hopefully these money-saving tips will help you get started with your short- and long-term savings goals. If you’ve had success with these, or other, saving strategies, feel free to share your insights in the comment section. 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. Ryu, S., & Fan, L. (2022). The relationship between financial worries and psychological distress among U.S. adults. Journal of Family and Economic Issues, 44(1), 16–33.https://doi.org/10.1007/s10834-022-09820-9 2. American Lung Association. (n.d.). What's in a cigarette? American Lung Association. https://www.lung.org/quit-smoking/smoking-facts/whats-in-a-cigarette 3. Rautiainen, S., Manson, J. E., Lichtenstein, A. H., & Sesso, H. D. (2016). Dietary supplements and disease prevention: A global overview. Nature Reviews Endocrinology, 12(7), 407–420. https://doi.org/10.1038/nrendo.2016.54
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These Are 2 of the Best Clean Energy Supplements!
In our fast-paced world, many people have tried different ways to increase their energy. When energy levels become depleted, some try a quick fix to combat fatigue and boost their energy. Unhealthy Ways to Increase Energy Unfortunately, many of the things people do to boost their focus and energy end up backfiring. These include: Caffeine Caffeine consumption has increased over the past decades; people have gone from drinking 1-2 cups of coffee a day to double that…or even more. Though coffee has become the new comfort food, daily intakes of more than two cups can be overstimulating and potentially detrimental. While caffeine can lead to a temporary increase in alertness, excessive caffeine consumption from popular energy drinks may contain ingredients that constrict blood flow to your brain and many other organs. Dopamine Dopamine is a neurotransmitter that activates the pleasure centers of the brain. Aside from caffeine, there are many other unhealthy ways to get a dopamine fix. Anything potentially addicting, like nicotine, alcohol/drugs, or sugar-laden/fat-filled treats, can increase brain dopamine activity and cause compulsive behaviors. Energy Drinks These beverages contain large amounts of caffeine, sugar or artificial sweeteners, and other stimulants, all of which provide a temporary energy boost. Since they fail to fuel the body’s natural energy processes, the effects of these beverages are typically short-lived and may cause serious issues for the brain and body. If you struggle with low or inconsistent energy throughout the day, do you best to avoid these unhealthy sources of energy. Healthy Ways to Increase Energy Ever wonder what people who seem to have boundless energy do to stay energized every day? Here are some of the best daily habits you should adopt to increase your energy. Best Ways to Increase Energy…Naturally! [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Get Moving Though it may seem like an unlikely way to combat fatigue, research¹ validates that expending energy in a moderate workout actually can increase energy. Regular exercise can raise the levels of energy-promoting and mood-enhancing neurotransmitters – such as dopamine, norepinephrine, and serotonin – in the brain. In addition to its physical benefits, exercise increases blood flow² which helps deliver oxygen and other needed nutrients to the brain. It stimulates neurogenesis, the brain’s ability to generate new brain cells. Exercising also can aid the process of neuroplasticity, the brain’s way of adapting to challenges. Exercise can lead to an improved mood and a positive outlook on life. Even moderate exercise can help increase energy, so get moving. Quality Sleep Quality sleep helps your body restore many of the 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 ensure you have the energy you need, it’s essential to maintain these functions by getting quality sleep. Since sleep is essential to wellness, anything that disrupts your natural sleep pattern, like excessive caffeine, alcohol, or video game playing, can have adverse effects on your energy and ability to effectively perform tasks at work, school or home. It’s recommended that adults get 7 to 9 hours of sleep each night. Clean Energy Supplements At BrainMD, we believe that the best way to attain and maintain peak performance, both physically and mentally, is to live as naturally as possible. We recommend ultra-pure supplements to help fill nutrient gaps rather than resorting to potentially harmful means of producing energy (like those listed above). [/wc_box] If you’re looking to energize your brain and body without adding calories to your diet, consider taking clean energy supplements like… Focus & Energy Focus & Energy helps combat fatigue, increase focus naturally, and preserve productivity – without the jitters or energy crash that can come from drinking caffeinated beverages.* Here’s a closer look at the 5 potent ingredients in Focus & Energy: Green Tea Extract (Camellia Sinensis, leaf concentrate) is a staple in Asian cultures that supports healthy blood vessels and helps increase blood flow to the brain.* Sensoril® Ashwagandha is a well-known herb that’s been used for centuries in Ayurvedic medicine. It’s an adaptogen that supports the body’s healthy response to stress by promoting calm and overall mental focus.* Rhodiola Rosea Extract is one of the best studied and most potent adaptogens. Rhodiola is fast-acting and has been shown to fight fatigue, support a positive mood, and improve physical and mental performance.* Panax Ginseng Extract (or Asian ginseng) is a potent adaptogen. Ginseng contains naturally occurring ginsenosides, which may support focus, memory, and overall well-being.* Choline is a vitamin-like nutrient that helps brain cells in the production of acetylcholine, a key neurotransmitter for attention and learning.* Choline enhances focus, supports healthy memory, and promotes calm.* Focus & Energy can help provide you with the nutrients you need to power through your day.* What Customers Are Saying... "I didn’t believe it when I first heard that the Focus & Energy supplement could make it to where no coffee would be needed. I am now almost two months coffee free! I can’t believe it! Thank you for all you do!” – Christopher H. Peak Energy Amplify endurance, sharpen focus, and boost mental + physical performance with BrainMD’s Peak Energy.* This advanced, fast-acting formula helps sustain focus and provides long-lasting energy without a crash.* The two ingredients in Peak Energy both synergistically work together providing you with all day lasting energy and more focus.* Let's take a closer look at each ingredient in Peak Energy supplement: PeakATP® - A researched and patented form of Adenosine 5’Triphosphate (ATP) Disodium, PeakATP® is structurally identical to the body’s ATP, which is utilized by all the cells for energy.* ATP is important during physical activity, especially high-intensity workouts. PeakATP® provides a sustainable source of energy that directly fuels working muscles when they need it most.* Benefits of PeakATP®: Supports blood flow* Helps with muscle activation* Supports total strength* Lessen muscular fatigue* Increases post-exercise ATP levels* Mitigates cognitive issues* Promotes recovery* Enfinity® Paraxanthine - Paraxanthine is a metabolite of caffeine in the human body. Enfinity® Paraxanthine stimulates the central nervous system and contributes to many of the benefits that come from caffeine intake.* Despite the widespread consumption of caffeine, only an estimated 30% of people metabolize caffeine efficiently.* When it comes to energy, Enfinity® Paraxanthine produces more consistent results than caffeine without the undesirable side effects.* Benefits of Enfinity® Paraxanthine: Supports sustained attention* Helps with short-term memory* Mitigates mental fatigue* Bolsters cognitive function* Sharpens reasoning and response time* Boosts cognitive performance/function* Produces powerful thermogenic effects* What Customers Are Saying... "It worked instantly for me. I would recommend it to anyone!!” – Nadine H. All-Day Energy If you’re looking for a safe, effective, natural, and non-habit-forming way to support your focus while conserving your mental and physical energy, Focus & Energy and Peak Energy are both excellent choices.* These clean energy supplements feature a blend of time-tested adaptogenic herbs and brain-supporting ingredients.* And, unlike the energy rush you can get from your stimulant of choice (coffee, diet soda, caffeine pills), there’s no dramatic drop in mood and energy with these dietary supplements.* With Focus & Energy and Peak Energy, you can enjoy all-day alertness and productivity without the caffeine jitters.* Try them today! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about Focus & Energy or Peak Energy and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: University of Georgia. (2006, November 8). Regular exercise plays a consistent and significant role in reducing fatigue. Science News. https://www.sciencedaily.com/releases/2006/11/061108191212.htm Mulser, L., & Moreau, D. (2023). Effect of acute cardiovascular exercise on cerebral blood flow: A systematic review. Brain Research, 1809, 148355. https://doi.org/10.1016/j.brainres.2023.148355
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Blood Work Basics: What You Need to Know to Improve Your Health
When was the last time you got your blood work done? In the past, some doctors recommended getting blood work done in conjunction with an annual physical. Depending on your genetics and current state of health, you may need to have a blood draw more frequently, especially if advised by your healthcare professional. Blood Work Basics Since you can’t change what you don’t measure, having important health indicators at optimal levels is critical to brain and body function. To help with emotional and physical well-being, be sure to periodically check your: Body mass index (BMI) – as your weight goes up, your brain function can go down Blood pressure (BP) – as your BP goes up, it can damage blood vessels and negatively affect the functioning of your brain Other key laboratory tests that can affect your brain and body – these should include CBC (complete blood count), general metabolic panel, and other specific test numbers. Let’s look at each of these blood work basics… Body Mass Index This measurement is the result of comparing weight to height. Optimal BMI is between 18.5 and 25 Overweight range falls between 25-30 Obese range falls between 30-39 Morbidly obese is 40 or more To determine your BMI, you can search online for a “BMI Calculator” and fill in your height and weight. Take this number seriously. Being overweight increases the risk for serious mood and memory issues, as well as problems with your heart and circulation, joints, and all your other organ systems. Blood Pressure Another of the blood work basics is blood pressure. Good blood pressure is critical for brain health. High blood pressure is associated with lower overall brain function, which can lead to bad decision-making and other mental difficulties. Low blood pressure means your brain and other organs may not be getting enough blood to function at their best. The American Heart Association and the American College of Cardiology have revised their guidelines, which now means anyone with a BP of 130/80 millimeters of mercury will be diagnosed with Stage 1 hypertension. Previously, a blood pressure of 140/90 was considered hypertension (the category of “prehypertension” no longer exists). This means more Americans than ever – half of all men¹ and 38% of women, or 103 million people versus 72 million before this change – are now considered to have hypertension. Here are the BP numbers you should know: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Optimal Systolic 90-120 Diastolic 60-80 Stage 1 Hypertension Systolic 130-139 Diastolic 80-89 Stage 2 Hypertension Systolic >/= 140 Diastolic >/= 90 Hypotension (low BP) Systolic < 90 Diastolic < 60 [/wc_box] Other Key Laboratory Tests In addition to the blood work basics detailed above, laboratory tests can provide important numbers. Ask your healthcare professional to order them, or you can order them yourself at websites like www.saveonlabs.com. If your numbers are less than ideal, be sure to work with your physician or other qualified healthcare practitioner to get them into optimal ranges. Here are just a few of the key lab tests, plus additional tests, that can provide insights into how well your body is functioning. Complete Blood Count (CBC) This blood test many physicians check first. It gives insight into the health of your bone marrow and other organs that produce your red and white blood cells. This test can reveal a great deal about your overall state of health. Low red cell count (anemia) can make you feel anxious and tired, and lead to memory problems. Enlarged red cells may mean you’re drinking too much alcohol. High white cell count may indicate infection. The proportions of the different white cell types can give useful information on the health of your immune system. General Metabolic Panel This panel checks the health of your liver and kidneys, as well as your fasting blood sugar and blood lipids – cholesterol and triglycerides – which, if high, can increase your risk for a heart attack. Why is high fasting blood sugar a problem? Over time, it can generate substances called glycates, which can cause circulatory (blood vessel) problems throughout your whole body, including your brain. Over time, these glycates can damage the vessel walls and make them vulnerable to breaking. Glycates from high blood sugar also can attack nerve cells. These include the electrically active vision-sensing cells of the retina at the back of the eye (retinal neuropathy), and nerve networks in the arms and legs (peripheral neuropathy). Long-term, the glycates from high blood sugar also can impair immunity² and slow the healing of wounds, cause premature wrinkling of the skin, and likely contribute to cognitive problems. Hemoglobin A1c, or HbA1c This test measures the blood levels of a glycate formed between sugar and hemoglobin. It’s especially valuable for diabetics because it’s a long-term measure of the average blood sugar levels for the prior two to three months, not just a short-term measure since these numbers are notoriously variable. Blood Lipids: Cholesterol and Triglycerides Abnormally high levels of cholesterol and/or triglycerides in the blood are important health measures, especially since they can cause atherosclerotic blood vessel disease that results in lowered blood delivery to the brain. LDL (low-density lipoprotein) cholesterol can be bad for the brain when levels are high. It’s important to know the particle size of your LDL cholesterol (ask your healthcare professional to order this test). Smaller LDL particles are more toxic than larger ones – they’re more able to penetrate the walls of blood vessels and cause or contribute to atherosclerotic plaque in the vessel wall. The type of cholesterol called HDL (high-density lipoprotein) can be protective for the circulatory system and for the brain. Regular exercise can raise HDL and lower LDL. Both these forms of cholesterol are essential to our health, but we need them to stay within normal ranges. C-reactive protein (CRP) This test is a useful measure of inflammatory activity in your body. Inflammation comes from the Latin word for “to set on fire.” Inflammation that continues long-term has been linked to many serious illnesses, including mood and other brain-related brain problems, heart and circulatory problems, liver problems, joint pain, and a variety of problems with other organs. CRP is a good indicator of long-term inflammation and can be elevated if you’ve had a cold or recent injury. Be sure to inform your practitioner if you were having these issues when you got the CRP test. Homocysteine (HC) This is a substance produced by our normal metabolic activity. In healthy people, it’s recycled as it’s generated and doesn’t reach high levels in the blood. High blood homocysteine is associated with atherosclerosis (hardening and narrowing of the arteries) and an increased risk for heart problems and, potentially, stroke. Recycling of HC requires the vitamins folate, B12, and sometimes also B6 and B2. High HC could indicate a deficiency of any of these vitamins. If you decide to take a folate supplement, always look for methylfolate – the body utilizes it much better than synthetic folic acid. It’s important to have good folate status because it’s required for producing and regulating DNA and other genetic material, for a variety of brain neurotransmitter systems, for the sleep hormone melatonin, for the myelin that electrically insulates nerve cells, and for numerous other essential functions. Many people have a genetic folate mutation that can be better managed using methylfolate. If you believe you may have a folate problem, ask for a red cell folate test, not a whole blood folate, because it’s far more accurate. Ferritin Saturation: Indicator of Iron Status Iron is an essential mineral for us, but it’s so highly reactive it must be kept packaged up, or buffered, by specialized proteins. Ferritin is the most common iron buffer, and the amount of iron per unit ferritin (“saturation”) is a sensitive measure of iron stores. High ferritin saturation levels are associated with inflammation³ and other problems. Low levels are associated with anemia, fatigue, and numerous other problems. Women often have lower iron stores than men, due to blood loss from menstruation, but are healthy if they have normal-range ferritin saturation. Some theorize that this is one of the reasons why women tend to live longer than men. If your ferritin saturation level is low, consider taking iron. Always be sure that you’re truly iron-deficient before you elect to take an iron supplement – if it escapes control it can be a major risk factor for cardiovascular problems. Anyone with high ferritin saturation should discuss with their physician whether to donate blood – this would help lower the ferritin saturation level. Omega-3 Index Though not respected as blood work basics by many in the medical field, omega-3 fatty acids EPA and DHA are essential for health – they’re practically vitamins. The Omega-3 Index is a measure of the proportion of EPA + DHA in the membranes of your red blood cells, and directly reflects their levels in the brain and other organs. The Omega-3 Index is a clinically validated biomarker of your overall health, and a low level suggests your brain health may be at risk. Your risk of cognitive decline may significantly rise when your Omega-3 Index is low. Aim for a level above 8 percent; 4 percent or lower suggests risk for cardiovascular, brain, and other health problems. You can purchase the test here. Vitamin D Vitamin D isn’t just a nutrient essential for health – it’s the basis for a hormone that regulates a wide range of important body functions. Low levels of vitamin D have been associated with low mood, cognitive problems, heart and circulatory issues, reduced immunity, and shorter lifespan. The best blood test to get measures the 25-hydroxyvitamin D level. If you decide to take a vitamin D supplement, make sure it’s vitamin D3, not D2. The D3 form is preferred by the body, and the D2 form may negatively interfere with the benefits of D3. Thyroid Panel The thyroid gland is a metabolic “gas pedal” for the body – it regulates our overall metabolic activity, including our body temperature. Abnormal thyroid hormone levels have many negative consequences for health. Having low thyroid levels, or hypothyroidism, is associated with weight gain and heart problems. Low thyroid symptoms also include fatigue, low mood, mental fog, dry skin, hair loss (especially the outer third of your eyebrows), feeling cold when others feel normal, and constipation. Overactive thyroid (hyperthyroidism, less common than hypothyroidism) is associated with tiredness, weight loss, feeling too hot and profusely sweating; muscle weakness, rapid heartbeat; eye irritation or discomfort; anxiousness, irritability, and menstrual irregularities. Here are a few thyroid panels your healthcare professional may order for you if they suspect you have issues with your thyroid: TSH (thyroid-stimulating hormone) Total T3 Free T4 Thyroid antibodies Unfortunately, there’s no single test result that will properly diagnose abnormal thyroid function. The key is to get your blood test results and consult with a physician who’s knowledgeable in this area, an endocrinologist if necessary. Know Your Important Numbers Keeping up with the blood work basics and other tests we’ve covered is critical to maintaining peak brain and body function. If any of these test results come back outside the healthy range, have them confirmed. Otherwise, your brain and other organs could be at risk for serious health problems. Work with your physician or other qualified, nutritionally-informed healthcare provider, to determine which of these panels (or others, such as a hormone panel, which may include testosterone, estrogen, and progesterone for men and women) you should get with your next blood draw. They can help you understand the results and how to get them into a healthy a range (if they aren’t already). Hopefully these blood work basics have given you a deeper knowledge of the various blood tests and why they're important for you to keep and eye on. Get in the habit of checking your important health numbers on an annual basis, or sooner, as recommended by your physician or healthcare provider. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Ostchega, Y., Fryar, C. D., Nwankwo, T., & Nguyen, D. T. (2020). Hypertension prevalence among adults aged 18 and over: United States, 2017–2018. NCHS Data Brief, (364), 1-8. National Center for Health Statistics. https://www.cdc.gov/nchs/data/databriefs/db364-H.pdf 2. Jafar, N., Edriss, H., & Nugent, K. (2016). The effect of short-term hyperglycemia on the innate immune system. American Journal of the Medical Sciences, 351(2), 201-211. https://doi.org/10.1016/j.amjms.2015.11.011 3. Cankurtaran, M., Yavuz, B. B., Halil, M., Ulger, Z., Haznedaroğlu, I. C., & Arıoğul, S. (2012). Increased ferritin levels could reflect ongoing aging-associated inflammation and may obscure underlying iron deficiency in the geriatric population. European Geriatric Medicine, 3(5), 277-280. https://doi.org/10.1016/j.eurger.2012.06.002
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Here's Why You Need to Take the Omega-3 Index Test
Your brain needs specific types of omega-3 fatty acids to function optimally. Though not technically classified as essential, these fatty acids are often considered essential for a reason – our bodies need them, and the only way to get enough of them is through foods or supplements. Adding appropriate amounts of healthy fats into your diet can have lasting benefits for your health. One of the best sources of healthy fats is omega-3 fatty acids. Omega-3 Basics Omega-3 fatty acids are vital for our nerve cells and other brain cells to make and maintain the trillions of connections that our brain uses for information processing. They’re also crucial for all our cells to make the energy they need to function. Sadly, today’s modern diet is typically low in omega-3-rich foods (which include fish, grass-fed meats, nuts, seeds, and dark leafy greens) and high in omega-6-rich foods with saturated fats and oils (corn, safflower, soybean, cottonseed, peanut). Let’s take a closer look at the two most important omega-3 fatty acids. EPA and DHA Only two fatty acids have been proven essential for humans: linoleic acid (LA), the parent fatty acid of the omega-6 series, and alpha-linolenic acid (ALA), the parent fatty acid of the omega-3 series. Omega-3’s health benefits primarily come from their long-chain fatty acids EPA and DHA. EPA fatty acids are less abundant in brain cells than DHA fatty acids but are known to be essential for healthy inflammatory responses as well as for the production of new nerve cells. DHA is the most prevalent fatty acid found in the brain. It’s also vital to the creation and maintenance of all the cells in both the brain and the retina (which functionally is an extension of the brain). Since the body is inefficient at converting plant ALA into EPA and DHA, we need to eat foods that contain these omega-3s performed, namely cold-water fish. Considering costs, convenience, and the dangers of contamination of fish with mercury and hundreds of other environmental pollutants, many authoritative organizations recommend taking reputable, concentrated fish oil supplements to ensure adequate daily intakes of EPA and DHA. Healthy Omega Levels Surveys indicate most people don’t get enough omega-3s in their diet.¹ Research consistently shows that most Americans aren’t getting the amounts of EPA and DHA in their tissues that they likely require for optimal brain and heart health. Some studies demonstrate that as many as 90% of adults have suboptimal levels. Omega-3 EPA and DHA, and certain omega-6 fatty acids, are important for our health, but the standard American diet (SAD) gives us too little of the former and too much of the latter. Appropriate ratios are key. Eating too many foods rich in omega-6 fatty acids may be a problem because they can cancel out the benefits of omega-3 fatty acids when the ratio of omega-6 to omega-3 is too high. One way to balance this ratio is to eat fewer foods that contain omega-6 fatty acids and more that contain omega-3 fatty acids. Another way to help balance the omega-6 to omega-3 ratio is to take a high-quality omega-3 supplement every day.* Omega-3s and Aging As the body ages, it seems to become less efficient at using omega-3 EPA and DHA. Whether you’re young, middle-aged, or moving on in years, it’s important to have your Omega-3 Index measured. Here’s Why You Should Take the Omega-3 Index Test Omega-3 Index Test Basics The Omega-3 Index test only requires a single drop of blood to measure the total amount of omega-3 fatty acids EPA and DHA in the membranes of your red blood cells. It also directly reflects the levels of these fatty acids in the brain and other organs. The test is a clinically validated biomarker of your overall health, and a low level suggests your brain health may be at risk. In fact, your Healthy Omega-3 Level The optimal ratio isn’t known, except that we need at least an Omega-3 Index of However, most Americans are running an index under 8 percent, with an average index of 5.1. It’s recommended to aim for a level above 8 percent; 4 percent or lower suggests risk for cardiovascular, brain, and other health problems. How to Get to 8 Percent Based on clinical research² that examined how intakes of EPA and DHA improved the Omega-3 Index, it’s recommended that most adults take 1,400 to 2,800 mg of EPA and DHA omega-3 fatty acids a day. Children should get at least 700 mg per 40 pounds of body weight. When purchasing an omega-3 supplement, be sure to carefully read the label to find the EPA and DHA content, not the total fish oil content. Many budget fish oil supplements supply only 300 mg, not 1000 mg of EPA and DHA as their recommended daily dose. Optimize Your Omegas Getting adequate amounts of omega-3 fatty acids EPA and DHA can help improve overall brain and body function and well-being.* To ensure you’re getting enough Omega 3s, it’s recommended that you take the Omega-3 Index test. You can purchase the test here. Remember, an index value greater than 8 percent suggests you have sufficient omega-3 status. It’s important for anyone looking to stay on top of their physical and mental game to incorporate omega-3 supplements into their healthcare regimen and maintain their Omega-3 Index between 8 and 12 percent.* At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Papanikolaou, Y., Brooks, J., Reider, C., & Fulgoni, V. L. III. (2014). U.S. adults are not meeting recommended levels for fish and omega-3 fatty acid intake: Results of an analysis using observational data from NHANES 2003–2008. Nutrition Journal, 13, 31. https://doi.org/10.1186/1475-2891-13-31 2. von Schacky, C. (2014). Omega-3 index and cardiovascular health. Nutrients, 6(2), 799–814. https://doi.org/10.3390/nu6020799
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