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Beginner's Guide to the Gluten-Free Diet + Best Foods to Choose and Lose
Eating gluten-free is not a fad. Unlike other food trends such as the paleo and keto diets, abstaining from gluten is a medical necessity for roughly 7% of Americans. Add to this the fact that gluten-related problems are on the rise, and it’s no wonder more individuals than ever are adopting a gluten-free diet. What Is Gluten? Gluten is a collective term referring to the natural proteins found mainly in wheat, rye, barley, and triticale. It’s what makes the texture of bread and baked goods so appealing. It acts as a binder too, making it great for gravies and sauces. Respected medical institutions say that gluten isn’t bad – for most people. However, it is bad for certain people who have a genetic predisposition to being gluten intolerant or sensitive. What Is Gluten Intolerance? Approximately 1% of Americans have celiac disease (CD),¹ which manifests as the most severe form of gluten intolerance. For these people, gluten-free eating is critical. CD is a hereditary autoimmune complication where the immune system sees gluten as an invader and attacks the tiny villi that line the intestinal wall, causing damage, inflammation, and malabsorption. Symptoms range from mild (fatigue, bloating, alternating constipation, and diarrhea) to severe (unintentional weight loss, malnutrition, intestinal damage). Left untreated, celiac disease may lead to non-intestinal symptoms including iron deficiency, fatigue, bone loss, spleen issues, reproductive problems, neurologic issues, skin rashes, and abnormal cell growth. What Is Gluten Sensitivity? Roughly 6% of Americans suffer from what’s called non-celiac gluten sensitivity.² Gluten sensitivity is attributed to those who have tested negative for celiac and wheat allergies, yet still have mild symptoms. After a 2015 research study³ found intestinal permeability in individuals exposed to gluten but with no known sensitivity to gluten, some medical professionals took it as validation that gluten, to varying degrees, causes problems for everyone. Although more clinical research is needed, anecdotal evidence appears to underscore this finding. It also may explain why so many surveyed Americans (63%) by the Consumer Reports National Research Center believe that a gluten-free diet could improve their health. Beginner's Guide to Gluten-Free If you want to know how to live gluten-free, here’s a basic overview of the gluten-containing food types you’ll need to drop. The Big Three The best starting point is to cut out the big three gluten-containing grains: wheat, barley, and rye. Yes, that means letting go of most bread, baked goods, and pasta. It also means being careful about sauces, gravies, spices, salad dressings, and more, as they tend to have wheat or wheat gluten added in. Barley is commonly found in malt (malted anything – barley flour, milk, syrup, flavoring, vinegar, etc.), food coloring, soups, beer, and Brewer’s yeast. Rye is in bread, beer, and cereals. Other Sources of Gluten Gluten is in triticale and sometimes oats, which are naturally gluten-free but can be cross-contaminated during processing. Gluten is found in all sorts of products including candy, croutons, French fries, imitation meat or seafood, seitan, hot dogs, and processed lunch meats, chips, and soups. Gluten-Free Foods Thankfully, there are more gluten-free options on market shelves today than ever before. A gluten-free label means that the product has fewer than 20 ppm of gluten, as per FDA standards. You can find gluten-free flours, baked goods, bread (usually refrigerated), and snack foods in most grocery stores. But remember, gluten-free, especially as it pertains to snack foods, doesn’t always mean healthy. Check for high sugar and fat content. There are plenty of grains and starches that are naturally gluten-free with delicious taste and texture including cassava, quinoa, sorghum, millet, buckwheat, gluten-free oats, nut flours, chia, and more. Savor fresh fruits and veggies, beans, seeds, legumes, lean unprocessed meats, fish and poultry, and selected dairy products. Gluten-Free Diet Benefits Gluten-sensitive people can experience relief when gluten is removed from their diet, but there are more benefits, too. When you avoid gluten, you avoid a host of processed foods such as fast food, baked goods, and cereals, which are typically high in calories, sugar, and unhealthy fats. As a result, people often lose weight and report feeling less fatigued as they shed pounds. Also, people who stop eating gluten-containing foods typically replace them with healthier foods such as fruits, vegetables, and healthy fats and proteins, all of which can help enhance well-being. Gluten-containing whole grains are naturally rich in iron, calcium, fiber, thiamin, riboflavin, niacin, and folate. Be sure you’re getting these nutrients in other foods or through supplementation! 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: Daley, S. F., & Haseeb, M. (2025, February 4). Celiac disease. In StatPearls. StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK1727/ Igbinedion, S. O., Ansari, J., Vasikaran, A., Gavins, F. N., Jordan, P., Boktor, M., & Alexander, J. S. (2017). Non-celiac gluten sensitivity: All wheat attack is not celiac. World Journal of Gastroenterology, 23(40), 7201–7210. https://doi.org/10.3748/wjg.v23.i40.7201 Hollon, J., Puppa, E. L., Greenwald, B., Goldberg, E., Guerrerio, A., & Fasano, A. (2015). Effect of gliadin on permeability of intestinal biopsy explants from celiac disease patients and patients with non-celiac gluten sensitivity. Nutrients, 7(3), 1565–1576. https://doi.org/10.3390/nu7031565
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Ashwagandha - Brain Boosting Ingredients | BrainMD
If we are what we eat, we’re made up of much more than the meal we cooked for dinner. It’s important to pay attention to your ingredients. Here at BrainMD, we offer supplements with ingredients that improve brain health and the functioning of many of our other organs. In this blog series, we’re taking a closer look at our ingredients’ origins, uses, and recipes, so you can incorporate the best ones into your diet. Ashwagandha is one ingredient we recommend, and it’s found in our supplement, Focus & Energy, which boosts mental focus, energy, and endurance without the jitters of a caffeine crash.* It helps us cope with life's everyday mental and physical challenges while promoting healthy memory and attention.* Ashwagandha & Ayurvedic Medicine Ashwagandha has been used in an ancient style of medicine called Ayurveda. Originating in India, it’s both the world’s oldest medical system and still very much part of India’s traditional health care system. The holistic method behind this type of treatment is meant to blend mind, body, and environment for a completely balanced state of health and wellbeing. This plant is an adaptogen, meaning it helps the body adapt to stress. The Ashwagandha plant is known scientifically as Withania somnifera and also as Indian ginseng and winter cherry. The word ashwagandha means “smell of the stallion” for the plant’s natural odor, while somnifera means “sleep-inducing.” The roots, leaves, and stems of the plant all have traditionally been used for health benefits, but root preparations have been most widely employed (and most intensively researched). Ashwagandha Active Ingredient The main active substances in the root are a variety of steroidal lactones (also called “withanolides”), alkaloids and saponins. Common Uses The body uses this adaptogenic herb in a number of ways to support its homeostasis and cope with existing challenges, most typically related to stress.¹ Homeostasis is the collective of processes that the body uses to maintain a positive balance of all the conditions necessary for continued life. Other well studied adaptogenic herbs include rhodiola, Asian (Panax) ginseng, holy basil, camellia sinensis (tea), turmeric, phellodendron, and magnolia. Ashwagandha has such versatile benefits, it is sometimes called “Queen of Ayurveda”. Ashwagandha Brain Benefits In actual human clinical trials, Ashwagandha root concentrates have shown protection against stress and lowered the stress hormone cortisol; reduced anxiety; improved memory,² mental focus, fatigue, and sleep quality; lowered food cravings; improved antioxidant defenses; improved thyroid, circulatory, bone marrow, and joint function; speeded muscle recovery and strengthening; and promoted healthy sex drive. The roots and leaves can be used in teas and can be used in powder form for recipes. Always consult with your doctor before introducing this ingredient to your diet, especially if you may be pregnant or take other medications for mental health. Ashwagandha Recipes Ashwagandha has a bitter taste and doesn’t always mix well with the food we eat. Dietitians have recently theorized that bitterness has an important place in our nutritional diets, despite most popular foods favoring salty and sugary flavors. The most common way of eating ashwagandha is in its powdered form. When considering adding ashwagandha powder to your diet, learn about how bitter tastes are complemented by sweet and salty flavors. This will help you get creative for introducing this ingredient to your diet, but the best go-to pairing is with chocolate. Here are some recipes that incorporate ashwagandha: Chocolate Pudding & Ashwagandha ½ cup Unsweetened Almond Milk. 1 heaping scoop Chocolate OMNI Protein Powder. 3 tbsp (15g) Unsweetened Cocoa Powder. 1 medium-size (100g) Ripe Banana, Frozen. Make it easier by peeling bananas and putting them in plastic bags in the freezer. 1 handful Spinach Good for some extra greens. ½ a teaspoon of ashwagandha powder. Chocolate Shake & Ashwagandha 1 heaping scoop Chocolate OMNI Protein Powder. ½ cup Frozen Raspberries. ½ cup Frozen Strawberries. 1 cup Unsweetened Almond Milk. ½ a teaspoon of ashwagandha powder. Remember, you can also get a clinically proven daily dose of Ashwagandha root concentrate by taking our Focus & Energy supplement, which is in capsules with no bitter taste. This supplement is very popular and provides the additional adaptogens Green Tea Extract (high in EGCG, gently decaffeinated), standardized rhodiola and Asian Ginseng, and the essential nutrient choline, to keep you mentally sharp all through the day.* At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Speers, A. B., Cabey, K. A., Soumyanath, A., & Wright, K. M. (2021). Effects of Withania somnifera (Ashwagandha) on stress and the stress-related neuropsychiatric disorders anxiety, depression, and insomnia. Current Neuropharmacology, 19(9), 1468–1495. https://doi.org/10.2174/1570159X19666210712151556 2. Xing, D., Yoo, C., Gonzalez, D., Jenkins, V., Nottingham, K., Dickerson, B., Leonard, M., Ko, J., Faries, M., Kephart, W., Purpura, M., Jäger, R., Sowinski, R., Rasmussen, C. J., & Kreider, R. B. (2022). Effects of acute Ashwagandha ingestion on cognitive function. International Journal of Environmental Research and Public Health, 19(19), 11852. https://doi.org/10.3390/ijerph191911852
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5 Benefits of Milk Thistle: What Is It and How Can It Help My Health?
When it comes to herbal medicines, a seemingly worthless weed can hold a valued plant compound for health, like a diamond in the rough. That’s certainly the case with milk thistle. Also known as silymarin or Silybum marianum, milk thistle has been used in traditional medicine for millennia. Indeed, it was used in classical Greece to help liver and gallbladder problems, as well as to protect the liver against toxins. In recent years, researchers have studied milk thistle for its anti-inflammatory and antioxidant properties – and how it may help the liver and, surprisingly, many other areas of health, with promising results. Here’s what is known about milk thistle and how it may benefit you. What Is Milk Thistle? Milk thistle is a tall thistle with distinctive white marbling on its shiny, dark green leaves. It gets its name from the milky white sap found in its leaves. The flower head blooms bright magenta or purple, surrounded by sharp, spiny bracts. It’s native to the Mediterranean but was introduced to North America during Colonial times. According to a Medieval legend, when the Virgin Mary was nursing baby Jesus, some of her breastmilk fell upon milk thistle’s leaves, leaving a spattering of white spots. Thus, milk thistle is also sometimes called St. Mary’s thistle. In the wild, milk thistle is considered an invasive plant. But it’s also cultivated for medicinal purposes as a natural remedy. Milk thistle is typically extracted from its fruit and seeds, where its active ingredient, silymarin (a group of several related plant flavonoids), is highly concentrated. Silymarin has proven antioxidant, antiviral, and anti-inflammatory properties, which is the “juice” behind milk thistle’s health benefits. Traditionally, it has been used most often in supporting and/or protecting the health of the liver, kidneys, and gallbladder. Some of its liver benefits have been validated by medical research. Emerging research shows that milk thistle may support health in other important ways as well. Let’s take a look at what the research indicates. Milk Thistle and Liver Health While heart health and healthy blood sugar levels are frequently addressed in public health, liver health is often overlooked. Yet, more than 100 million people in the U.S. have some form of liver health issue. That’s what makes milk thistle so important. It’s commonly used in complementary medicine for liver support. And although it has a long history of traditional use, scientific study of milk thistle’s silymarin is relatively recent. In the late 1980s, it was studied for its protective effects – thought to come from its antioxidant and tissue regenerative properties – in alcohol-related liver damage. When the liver metabolizes alcohol (or other toxins), free radicals are produced, and they can cause cellular damage. Researchers believed (and still do) that silymarin helps reduce oxidative stress, which in turn helps to protect intact liver cells or cells not yet irreversibly damaged. Significantly, a 1989 placebo-controlled clinical study¹ involving 170 participants showed that the silymarin-taking group of individuals with serious liver health problems had increased survival rates over the study’s control group. Although a small study, it got the scientific community’s attention. A similar type of liver health problem, prevalent amongst obese individuals with blood sugar issues, showed improvement with silymarin supplementation in a 2013 study² involving 72 participants. More studies have since been conducted on silymarin and liver function – but with mixed results and no conclusive benefits. Some experts say that these studies have been poorly constructed, are small, and more quality research is needed. Still, on the whole, medical researchers view milk thistle’s potential for addressing a number of liver health issues very optimistically. Impressed with preclinical data (gathered from animal and in vitro research), in a 2024 narrative review, researchers lauded silymarin’s potential to help address serious liver health issues caused by too much alcohol consumption, obesity and blood sugar problems, viral-related inflammation, and more. Many clinical trials are currently underway. 5 Additional Potential Benefits of Milk Thistle Milk thistle’s health benefits don’t stop with the liver. Emerging and preclinical research shows it may help support health in the following ways: May Help to Improve Blood Sugar Regulation In a recent review study, individuals with blood sugar issues who routinely took silymarin showed a significant improvement in their fasting blood sugar levels. The study noted that more research should be conducted to further understand and validate silymarin’s effects. May Help Protect Against Age-Related Cognitive Decline In vitro research shows that silymarin may protect against oxidative damage to brain cells. Additionally, it helped reduce amyloid plaques in the brains of test animals with neurodegenerative brain health issues. Amyloid plaques can build up in between nerve cells as one grows older and are associated with cognitive decline. Of course, human studies are needed to further validate these findings. May Help Menopausal and Postmenopausal Women A human study involving 80 menopausal women with hot flash symptoms showed that silymarin supplementation can help decrease the frequency and severity of hot flashes significantly. Preclinical research shows that milk thistle supplementation may stimulate bone mineralization and potentially protect against bone loss, making it a useful therapy for postmenopausal women who are at higher risk of bone loss issues. May Boost Breast Milk Production in Lactating Mothers Milk thistle may boost levels of the milk-producing hormone prolactin. In a randomized controlled study involving more than 400 lactating mothers, the mothers taking silymarin for roughly two months produced 64% more milk than those taking a placebo. As the only existing study, more research is needed before supplementation can be recommended for lactating women. May Help with Seasonal Allergies A randomized clinical trial showed that individuals with allergies affecting the nasal passages who took silymarin along with other allergy medication improved significantly. As oxidative stress plays a role in the development of allergies affecting the nasal passages, silymarin’s antioxidant power is believed to be behind the results. Supplementing With Milk Thistle If you’re interested in taking milk thistle, talk to your medical doctor first. Milk thistle has been shown to be very safe, but it may interact with certain medications. In some cases, it may cause mild gastrointestinal discomfort. In rare instances, it may cause serious allergic reactions. Milk thistle is available as capsules, tablets, liquid extracts, and tea. 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: Ferenci, P., Dragosics, B., Dittrich, H., Frank, H., Benda, L., Lochs, H., Meryn, S., Base, W., & Schneider, B. (1989). Randomized controlled trial of silymarin treatment in patients with cirrhosis of the liver. Journal of Hepatology, 9(1), 105–113. https://doi.org/10.1016/0168-8278(89)90083-4 Cacciapuoti, F., Scognamiglio, A., Palumbo, R., Forte, R., & Cacciapuoti, F. (2013). Silymarin in non alcoholic fatty liver disease. World Journal of Hepatology, 5(3), 109–113. https://doi.org/10.4254/wjh.v5.i3.109
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These Are the Best Benefits of Dark Chocolate for Your Brain
"All you need is love. But a little chocolate now and then doesn’t hurt.” – Charles M. Schulz Chocolate lovers rejoice! Studies have shown that dark chocolate is actually good for your brain. Healthy Chocolate? Turns out chocolate, in its natural form, isn’t bad for you. In fact, there are many health benefits to chocolate. For instance, chocolate has been shown to increase blood flow to the brain.¹ Also, dark chocolate contains health-promoting properties that support a positive mood, the ability to think clearly, and a healthy cardiovascular system. 7 Ways Dark Chocolate Can Boost the Brain and Body Benefits of Dark Chocolate Include: 1. Loaded with flavonoids² and other polyphenols, which offer numerous benefits 2. High in fiber 3. A substantial source of B vitamins 4. Filled with a variety of antioxidants 5. Rich in essential minerals including calcium, magnesium, iron, and potassium 6. Beneficial for circulation in the body 7. A good source of N-acylethanolamines, which can stimulate the brain’s built-in cannabinoid receptors to help reduce negative thoughts and feelings Perhaps you were already familiar with some of the benefits of dark chocolate. Now let’s see how much you know about the origins of chocolate and what makes it so special… Fun Facts About Chocolate Chocolate is made from beans in the fruit of the tropical Theobroma cacao The earliest use of chocolate dates back to ancient American civilizations. For centuries, dark chocolate has been honored for its healing and medicinal qualities. Aztecs and Mayans drank a form of chocolate made from natural cacao beans. They believed it provided strength and energy. When Europeans first brought cacao home from the Americas, they used it as an all-purpose tonic to treat dozens of health conditions including sleeplessness. They referred to chocolate as “the food of the gods.” Chocolate contains a wide variety of brain-active substances, including phenylethylamine or PEA, a psycho-active compound that may alert your brain that something fun is about to happen. It acts as a stimulant that makes you feel really good when you eat it, probably by increasing brain dopamine activity. Chocolate also increases serotonin³ (the “don’t worry, be happy” neurotransmitter) activity in your brain. Sadly, not all the facts about chocolate are positive. The Dark Side of Chocolate Most commercial chocolate bars are processed, loaded with artificial chemicals and filled with unhealthy ingredients like sugar, dairy, and synthetic flavors. These ingredients virtually cancel out chocolate’s powerful health benefits. So, while native chocolate (cacao) itself is healthy for you, all the added ingredients are not. Answering the demand for healthy chocolate, BrainMD is happy to offer Brain in Love Chocolate Bars. Brain In Love Chocolate Bars Did you know as you savor a piece of dark chocolate, your brain responds as if you are falling in LOVE? Chocolate contains hundreds of blissful, health-promoting properties that support a positive mood and the ability to think clearly.* Now you can enjoy guilt-free, brain-healthy chocolate with BrainMD's Brain in Love Chocolate Bars!* What's in Brain in Love Chocolate Bars? 60% Dark – 100% Decadent Free of Sugar, Cholesterol, and Gluten + it's Vegan and Non-GMO Low Glycemic and Diabetic Safe Natural Allulose Sweetener Organic Ingredients: Cacao, Sunflower Lecithin, and Vanilla Powder 90 Calories Per Serving 2 Grams of Dietary Fiber Per Serving Who Can Benefit from Brain in Love Chocolate Bars? Brain in Love Chocolate is for individuals seeking a guilt-free indulgence that supports brain health.* This sugar-free snack may appeal to health-conscious consumers, chocolate lovers, and those looking for a treat that aligns with their wellness goals. It’s perfect for those who enjoy dark chocolate and want a daily dose of antioxidants and flavanols to promote a healthy brain.* What Others Are Saying How Sweet It Is! “To get great brain nutrients in such a delicious treat! Pure heaven!” -Brenda Delicious, Very Satisfying! “I love this product. It is just the right size. At the end of my often very long hard days, it hits the spot for brain satisfaction.” -Linda Dark chocolate is loaded with antioxidants and can help improve blood flow to the brain, which is crucial for boosting focus, memory, and overall brain function." -Daniel G. Amen, MD Brain Healthy Dark Chocolate Promoting focus, memory, and overall brain health, Brain in Love Chocolate Bars are the perfect guilt-free treat.* They're rich in decadence and made with love. Try Brain in Love Chocolate Bars 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 Brain in Love Chocolate Bars and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Nehlig, A. (2013). The neuroprotective effects of cocoa flavanol and its influence on cognitive performance. British Journal of Clinical Pharmacology, 75(3), 716–727. https://doi.org/10.1111/j.1365-2125.2012.04378.x 2. Francis, S. T., Head, K., Morris, P. G., & Macdonald, I. A. (2006). The effect of flavanol-rich cocoa on the fMRI response to a cognitive task in healthy young people. Journal of Cardiovascular Pharmacology, 47(Suppl 2), S215–S220. https://doi.org/10.1097/00005344-200606001-00018 3. Garbarino, S., Garbarino, E., & Lanteri, P. (2022). Cyrcadian rhythm, mood, and temporal patterns of eating chocolate: A scoping review of physiology, findings, and future directions. Nutrients, 14(15), 3113. https://doi.org/10.3390/nu14153113
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These Are 5 of the Best Natural Ways to Manage Food Allergies
If you or someone you love suffers from food allergies, you know how challenging they can be. With severe, life-threatening cases, they can be downright terrifying. Indeed, food allergies aren’t to be taken lightly. Yet, with individuals having so many restrictive diets, food intolerances, and food allergies in today’s world, it gets confusing! Here are the basics on food allergies, as well as tips for minimizing reactions. About Food Allergies Food allergies are very common – and they affect certain demographics more than others. According to a report from the U.S. Centers for Disease Control and Prevention (CDC) earlier this year, nearly 6% of children and adults have food allergies. Also, children and Black, Non-Hispanic adults are slightly more likely to have food allergies than the general population. A food allergy occurs when your immune system perceives a particular food or a substance in a food as a dangerous threat or invader. In defense, the immune system produces antibodies called Immunoglobulin E (IgE). These antibodies travel to cells that release chemicals, which causes an allergic reaction. A food allergy always triggers an immune response to greater or lesser degrees. Food allergies differ from food intolerances. Food intolerances occur when your digestive system has trouble breaking down a certain food. Also called a food sensitivity (think gluten or dairy), it usually results in symptoms such as gas, bloating, diarrhea, and abdominal pain. Food intolerances aren’t life-threatening and usually resolve themselves in hours. Many people have food restrictions as well due to heart health issues, blood sugar issues, weight maintenance, or personal/religious beliefs. The key idea to remember about food allergies is that they involve an immune response. While most symptoms from food allergies are mild, affecting the skin or digestion, some can be severe. The CDC reports that food allergies are responsible for approximately 30,000 emergency room visits and 150–200 deaths each year.¹ They can be tricky too as allergic reactions to foods can change over time. While an initial reaction may cause mild problems, a future exposure might be severe or vice versa. Allergies tend to run in families but there’s no genetic marker to predict who will develop one. Some research indicates that the younger siblings of a child with a peanut allergy will likely be allergic to peanuts as well.² Top Foods that Cause Allergic Reactions The FDA lists the following 9 top food allergens, which are responsible for more than 90 percent of allergic reactions to foods. Milk Egg Fish Shellfish Tree nuts Wheat Peanuts Soybeans Sesame Children may outgrow their allergic reactions to milk and to eggs, but peanut and tree nut allergies tend to persist. Adults are most commonly allergic to nuts, fish, and shellfish – as well as certain fruit and vegetables (due to pollen cross-reactivity). Pollen cross-reactivity is referred to as pollen food allergy syndrome or oral allergy syndrome. It’s a contact allergic reaction that occurs upon contact of the mouth and throat with raw fruits or vegetables that contain a protein similar to a protein in pollen, which then triggers the immune response. Cross-reactivity can occur with other foods as well. For example, an individual allergic to one tree nut may be cross-reactive to others, or someone allergic to shrimp may react to crab and lobster. Symptoms of Food Allergies Symptoms of food allergies typically involve the skin, respiratory tract, gut, and cardiovascular system. Here are some of the most common: Itchy or tingling sensation inside the mouth, throat, or ears Hives, itching, or eczema Tight, hoarse throat; trouble swallowing Swelling of the lips, face, tongue and throat or other parts of the body Shortness of breath Wheezing Repetitive cough Dizziness, lightheadedness, or fainting Abdominal pain, diarrhea, nausea, or vomiting Weak pulse Pale or blue coloring of skin Circulatory collapse Symptoms usually occur within two hours of ingestion, but often they start within minutes. In rare instances, the reaction may be delayed by four to six hours or more. The most severe and frightening allergic reaction to a food allergen is called anaphylaxis. Potentially life-threatening, the signs of anaphylaxis may include: Constriction of the airways Swollen throat or a lump sensation in the throat, making it hard to breathe Shock with a dramatic drop in blood pressure Rapid pulse Dizziness, feeling lightheaded, or loss of consciousness This type of severe reaction occurs when the over-release of chemicals puts the person into shock. Emergency treatment is critical in such circumstances. If anaphylaxis goes untreated, it can cause coma or even death. Anaphylaxis is generally treated with the administration of epinephrine. Individuals who have severe food allergies may carry an EpiPen, which allows for immediate dispensing of epinephrine to counter an allergic reaction. Epinephrine works quickly to open up the airways, improve blood pressure, and accelerate heart rate. 5 of the Best Natural Ways to Manage Food Allergies If you think you have a food allergy, here’s what experts recommend. 1. See An Allergist An allergist can administer a skin-prick test or blood test to measure if your body’s immune response is activated by a particular food exposure, which is helpful in ruling out certain foods. An allergist can also educate you about your food allergies and strategize on what you can do to minimize exposure. 2. Always Read Labels Food labels are required to include information about major allergens. They will tell you if a food product contains milk protein or byproducts of wheat, for example, or whether a food was produced in a facility that processes nuts. 3. Make Cooking at Home Safe In extreme cases of food allergies, you may need to completely eliminate allergen-containing foods from your home. More likely though (if you live with other people), you simply need to take measures to avoid cross-contamination. It’s a good idea to have two sets of cooking and eating utensils – one solely for the allergic person. Take care to thoroughly wash dishes and utensils using hot water between uses. 4. Ensure Your Safety When Dining Out When dining out, always tell restaurant staff (server, manager, or chef) or your dinner host about your food allergy and express the importance of avoiding your specific food allergens. Strongly consider carrying a “chef card,” which is a printed notecard you can fit in your wallet that states your specific allergies, their severity, and the need for kitchen staff to use clean surfaces and utensils be free of traces of your food allergens. 5. Have Medication and a Plan Have a plan that you can create with your allergist of the steps you’ll take if you accidentally eat an allergen. Carry a printed copy of the plan with you. If your allergist has prescribed emergency medication for you (EpiPen or TwinJet), always carry two current doses with you. Enjoy Food If you or your loved one takes these precautions and works with an allergist, it will surely lessen your fears, minimize allergic episodes, and increase your enjoyment of food and life. 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. Radke, T. J., Brown, L. G., Faw, B., Hedeen, N., Matis, B., Perez, P., Viveiros, B., & Ripley, D. (2017). Restaurant food allergy practices — Six selected sites, United States, 2014. Morbidity and Mortality Weekly Report, 66(15), 404–407. U.S. Department of Health and Human Services, Centers for Disease Control and Prevention. https://www.cdc.gov/mmwr/volumes/66/wr/mm6615a3.htm 2. Hourihane, J. O., Dean, T. P., & Warner, J. O. (1996). Peanut allergy in relation to heredity, maternal diet, and other atopic diseases: Results of a questionnaire survey, skin prick testing, and food challenges. BMJ, 313(7056), 518–521. https://doi.org/10.1136/bmj.313.7056.518
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Best Multivitamins for Both Men and Women: What You Need to Know
Vitamins and minerals are essential for our survival. Our foods provide the energy we need to power our brain and body. But to unlock this energy, we need the essential nutrients that power our enzyme systems. They should be coming from our foods, but ongoing population surveys clearly indicate the standard American diet is failing to do this job. Based on large surveys of Americans’ dietary patterns, the U.S. Centers for Disease Control and Prevention (CDC) consistently reports insufficient average intakes of various essential nutrients: the vitamins A, B6, C, D,¹ E, K, and folate; the minerals magnesium, and zinc; and omega-3 EPA+DHA. Nutritionists advise taking dietary supplements to ensure getting enough of these nutrients and to help close the nutrition gap. The Best Natural Multivitamins for Men and Women At BrainMD, we believe that the best way to attain and maintain peak performance, both physically and mentally, is the natural way. We recommend optimizing your diet and supporting your nutrition with supplements, first and foremost before putting medications or other harmful substances into your body. Our vitamins and supplements are ultra-pure, clinical strength, and brain directed based on the highest quality scientific research. The ingredients in our supplements come from the purest sources, have undergone rigorous clinical testing, and have been formulated for maximum absorption and utilization. Our goal is to give you the nutrients you need to handle life’s stresses with more composure. If you want to naturally improve your athletic, academic, or work performance, or just want more energy to get through the day, BrainMD is proud to offer potent, scientifically formulated multivitamins for men and women. NeuroVite Plus Multivitamin The body can’t work optimally until it’s fully supplied with essential nutrients. The cornerstone of any nutritional regimen is a high-quality multiple vitamin-mineral supplement. NeuroVite Plus Multivitamin combines more than 50 vitamins, essential minerals, conditionally essential nutrients, and plant extracts (along with digestive enzymes) in their most active forms to provide whole mind-body nutrition.* It contains 3 of Dr. Daniel Amen’s proprietary nutrient blends: The Brain Boosting Blend of clinically researched, brain-healthy nutrients* The Fruit and Vegetable Blend with antioxidant-rich fruit and vegetable powders (no sugar added)* The Digestive Enzyme Blend to support the body’s digestive processes* NeuroVite Plus delivers vibrant health and wellness in 5 major ways: Nourishes your body’s cells, tissues, and organs – NeuroVite’s wide range of vitamins, minerals, and other nutrients provide your cells with the key nutrients they need* Promotes high-level brain functioning – NeuroVite’s uniquely diverse array of nutrients help protect, energize, and renew your intensely active brain cells* Supports the health of all the body’s major organ systems – PS (phosphatidylserine) for the brain, lutein and zeaxanthin for the eyes (and brain), resveratrol and hesperidin for the heart and circulation, and vitamin A for the immune system* Protects against free radical damage – with an array of antioxidants, such as vitamin C, d-alpha vitamin E, mixed tocopherols and tocotrienols (7 other natural vitamin Es), CoQ10, alpha-lipoic acid, and the minerals zinc, selenium, and manganese* Easily absorbed and tolerated – due to the careful selection of its ingredients based on human clinical studies of absorption and safety* Free of common allergens or other unhealthy ingredients – contains no sugar, gluten, dairy, corn, nuts, eggs, or artificial colors or flavors* NeuroVite Plus was formulated to feed our trillions of cells with the vitamins, minerals, and conditionally essential nutrients they need to keep the body alive.* Its many additional ingredients further contribute to optimizing energy generation and utilization, maintenance, and repair of the brain and entire body.* The current research on brain and body nutrition demonstrates that everyone can benefit from taking a multiple vitamin-mineral supplement that’s naturally derived, science-based, and made with integrity.* For all the above, try NeuroVite Plus Multivitamin. For women, we offer a premier prenatal supplement that’s safe to take before, during, and after pregnancy… Smart Prenatal The ingredients in BrainMD’s Smart Prenatal represent the most advanced scientific research on the nutritional requirements of mother and baby during pregnancy and after birth.* This high-quality formula is for mothers who want to make certain their nutrition supports their baby’s developing brain, eyes, heart, and other organs.* We also carefully selected the ingredients in this formula for their superior safety of use, not only during the pregnancy period but postpartum as well, to promote the adequate nutrient content of breast milk during the lactation period.* Smart Prenatal includes vitamins in their most active forms, including folate (as methylfolate), which is better utilized by mother and baby than the synthetic folic acid.*² This formula also includes the methylcobalamin form of vitamin B12, which is essential for methylfolate to work at its best.* Most cheap prenatal formulas contain B12 as cyanocobalamin, which contains cyanide that is a threat to the well-being of mother and child.* Smart Prenatal contains a total of 28 crucial ingredients, including 9 essential minerals and conditionally-essential nutrients, the vitamin-like nutrient choline, CoQ10, boron, and lutein and zeaxanthin which are now known to be crucial for healthy eye development and brain function.* The vitamins include all the Bs, vitamin A, vitamin C, vitamin D3, vitamin E (all 8 natural forms), and vitamin K2 (as MK-7, the most active from).* The minerals include magnesium, calcium, iodine, zinc, selenium, manganese, chromium, molybdenum, and potassium.* Smart Prenatal provides all these at levels that help ensure a healthy pregnancy.* Smart Prenatal uses only the purest available ingredients – those best proven for safe and effective utilization.* The formula is packed with nutrients that support, promote, and enhance healthy brain and body development during pregnancy and breastfeeding.* And it doesn’t have any herbs or other ingredients that are questionable for the vulnerable developing baby.* Better nourished mothers have healthier babies with well-developed brains.* BrainMD conducted extensive research to develop a combination of nutrients that are essential for you and your baby’s health while being safe and extremely well-tolerated.* Smart Prenatal is free of dairy, gluten, sugar, corn, eggs, nuts, and any artificial colors or flavors. Try These Multivitamins for Men and Women If you aren’t currently taking a multivitamin, now’s the perfect time to start! To maintain an active lifestyle, you need to ensure your stores of vitamins and minerals aren’t being depleted. These 2 broad-spectrum multivitamins for men and women can provide the energy and nutritional support you need to do the things you love.* 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 NeuroVite Plus Multivitamin, Smart Prenatal, and our full list of supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: Centers for Disease Control and Prevention. (2024, March 1). Healthy eating tips. CDC twenty four seven. https://www.cdc.gov/nutrition/healthy-eating-tips Ismail, S., Eljazzar, S., & Ganji, V. (2023). Intended and unintended benefits of folic acid fortification—A narrative review. Foods, 12(8), 1612. https://doi.org/10.3390/foods12081612
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Here Are 3 of the Top Reasons to Take Liquid Vitamin C
Do you take a vitamin C supplement every day? If not, here’s why you should… Importance of Vitamin C Vitamin C is essential for human life. The body needs it but can’t make it, so we must get it from our diet. However, U.S. Government surveys indicate a substantial percentage of Americans aren’t getting adequate amounts of vitamin C. Vitamin C is the best-studied and understood antioxidant: a substance that readily donates electrons to neutralize potentially damaging oxidative free radicals. When our cells use oxygen to make energy, they create free radicals, which can destroy DNA, proteins, and other key cell components. As one of our major natural antioxidant protectors,¹ vitamin C helps to defend against free radicals and the many toxins that can enter the body via the air, water, or foods. As an essential vitamin, C is involved in immune support, collagen production, and plays a key role in brain health. For these, and many other reasons, it’s important to take a vitamin C supplement every day. Vitamin C Deficiency In centuries past, sailors on long voyages could become malnourished and depleted in numerous essential vitamins and minerals. Many would develop scurvy, a life-threatening vitamin C deficiency. Did you know that vitamin C deficiency is also a problem for many people today? It’s almost unthinkable that in the land of orange juice and SunnyD, many Americans are deficient² in this essential vitamin. Truth is, these types of beverages often are loaded with sugar (which blocks vitamin C absorption), and many have less vitamin C than you think. Tablet or chewable supplements also can contain sugar, and many provide minimal or no vitamin C benefit to the consumer. So, how can you know if you’re getting a quality vitamin C product? The Problem with Many Vitamin C Supplements Sadly, when it comes to vitamin C supplements, many fail to provide what they promise. Some have inferior ingredients. Others are poorly absorbed. Still others contain lower amounts of the vitamin than what’s recommended for daily intake. Also, most vitamin C supplements contain ascorbic acid, a water-soluble form of vitamin C that exits the body quickly (yellow urine may be an indication of this). At lower doses (30-180 mg a day), 70% to 90% of ascorbic acid³ is absorbed. But at higher doses (1,000 mg+ a day), absorption drops to less than 50%. This makes it difficult to get the necessary amount of this vital vitamin every day. Since absorption is such a major consideration when taking vitamin C, many have looked for alternatives to taking vitamin C tablets or capsules. One delivery method that seems to have better absorption of vitamin C is the liposomal, or liquid, form of the vitamin. 3 Benefits of Liquid Vitamin C Here are 3 of the top benefits of taking liposomal vitamin C. Easily Absorbed Liposomal vitamin C is enclosed in bubbles called liposomes, which protect it from degradation by stomach acid. Liposomes, tiny fats called phospholipids, are similar to cell membranes. These liposomes readily enter your cells, which can increase the amount of C you absorb.* Gentle on the Stomach Compared to other forms of high-dose vitamin C, liposomal vitamin C is less likely to cause upset stomach.* Clinically Researched Research has found that liposomal vitamin C achieves higher levels of vitamin C in the blood and white blood cells than ascorbic acid.* Recommended Daily C Recently the recommended Daily Value for intake of vitamin C was raised to 90 mg per day,⁴ and sugary drinks or foods are unlikely to provide that much functional vitamin C. Unless you have a well-balanced diet rich in citrus fruits you may be at risk of not obtaining sufficient vitamin C. So, how can you ensure that you’re getting enough of this essential nutrient. To protect against vitamin C deficiency, and to fuel better brain health, neurotransmitter production, and antioxidant defense, try BrainMD’s Neuro-C Liposomal Vitamin C. BrainMD’s Neuro-C Liposomal Vitamin C This breakthrough nutraceutical formula was scientifically designed to promote advanced brain and immune defense.* A versatile and powerful nutrient, vitamin C is crucial for immunity, circulation, skin quality, peak mental performance, and overall well-being.* Neuro-C Liposomal Vitamin C delivers vitamin C more efficiently than tablets, capsules, or powders.* This liquid vitamin C contains a special, lipid-soluble form of vitamin C that stays in the body longer than ascorbic acid, so it’s well-absorbed at higher doses.* 6 Benefits of Vitamin C Supplements 1. Crucial for the Brain Several important human enzymes need vitamin C to function. This is most evident in the brain, where C is more highly concentrated than in any other organ. Our nerve cells need C to make the neurotransmitters dopamine and norepinephrine, along with carnitine, creatine, tyrosine, and the myelin that electrically insulates the nerve cells. Vitamin C is vital for enzymes that make collagen, which is essential for strengthening the walls of the brain’s blood vessels. 2. The Collagen Connection Collagen is a family of large proteins that provide strength to the body’s connective tissues. Collagen is a major structural component of this connective tissue “glue” that holds our cells in their assigned locations within our tissues and organs. The body needs vitamin C to make collagen for healthy circulation, skin, joints, bone and other hard tissues, and all the body’s organs. 3. C is for Circulation The body’s miles of blood vessels need vitamin C to maintain the collagen that builds the structure of their walls. Sufficient availability of C helps the blood vessels maintain their strength and functional flexibility. The circulating blood relies on vitamin C for its antioxidant, anti-free radical capacity. Immune cells that circulate with the blood are particularly reliant on C. 4. Added Immune Protection Much of our immune system consists of mobile single cells that circulate with the blood or patrol our tissues looking for hostile invaders. These cells need high levels of vitamin C to power their movements, but without enough C, they may be unable to perform their task. Also, many of the circulating immune cells produce highly toxic free radicals to destroy bacteria, viruses, or other harmful agents and need internal C to protect them against self-destruction. The solid tissues of the immune system also need C for optimal function. 5. Adrenal Gland Support The adrenals are small glands positioned like caps on each of our kidneys and are loaded with vitamin C. They make much of the body’s necessary steroid hormones, as well as hormones important for managing stress, and both these functions depend on enzymes that require vitamin C. By supporting the adrenals’ key life-sustaining functions, vitamin C is a major asset against stress. 6. Increasing Blood Vitamin C with Liposomes Liposomes are tiny molecular spheres with hollow interiors, and outer shells made of phospholipids like those that make up our cell membranes. The hollow interior can be loaded with a substance that isn’t normally well absorbed – in this case, vitamin C – then made into a dietary supplement ingredient. When Neuro-C is taken by mouth, its liposomes help protect their loads of vitamin C molecules from being broken down by the acidity of the stomach.* After the liposomes reach the intestine, their shells are dissolved by digestive enzymes. This releases the vitamin C molecules to be absorbed across the intestinal wall and into the bloodstream. The specific liposomes used in BrainMD’s Neuro-C were shown to be an effective molecular vehicle for increasing vitamin C levels in the blood.* Neuro-C Vitamin C FAQ [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] How do I take Neuro-C? We recommend adults take 1 tablespoon (15 ml) with food, one to three times a day, or more as desired. Can children take Neuro-C? Yes. Children ages 4 and up can take 1 tablespoon (15 ml) with food, one to three times a day or more under parental supervision. Does this supplement contain allergens? It is free from dairy, glutens, corn, eggs, yeast, and artificial flavorings or colorings. Is Neuro-C suitable for vegans? Yes. BrainMD’s Neuro-C is suitable for vegans, and for anyone seeking to improve their mental performance, immunity, and overall well-being.* Is it chalky or unpleasant tasting? No. Neuro-C is a liquid and doesn’t have the powdery or tart taste of many vitamin C tablets or chewables. It has a delicious citrus vanilla flavor. [/wc_box] Here’s What Others Are Saying About Neuro-C: “This is like drinking a creamscile! I love it.” -Barbara L. “I take it daily. Love the taste and feeling like I have more energy and skin is more vibrant and youthful.” -Michelle M. "If you want to get more vitamin C to boost your immunity but you’re struggling with pill fatigue, Neuro-C is for you. It’s a liquid that’s more powerful than a capsule. And it tastes great—like sunshine in a bottle.” -Daniel G. Amen, MD C the Difference Getting adequate amounts of vitamin C every day is a great way to improve overall brain and body health.* Neuro-C Liposomal Vitamin C supplies 1,000 mg of vitamin C in a form that’s conveniently drinkable, highly absorbable, and easy on the stomach.* Support your immune system, circulation, adrenal glands, collagen production, and total well-being with BrainMD’s Neuro-C Liposomal Vitamin C.* Try Neuro-C Liposomal Vitamin C 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 Neuro-C Liposomal Vitamin C 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. Frei, B., England, L., & Ames, B. N. (1989). Ascorbate is an outstanding antioxidant in human blood plasma. Proceedings of the National Academy of Sciences of the United States of America, 86(16), 6377–6381. https://doi.org/10.1073/pnas.86.16.6377 2. Reider, C. A., Chung, R.-Y., Devarshi, P. P., Grant, R. W., & Mitmesser, S. H. (2020). Inadequacy of immune health nutrients: Intakes in US adults, the 2005–2016 NHANES. Nutrients, 12(6), 1735. https://doi.org/10.3390/nu12061735 3. National Institutes of Health, Office of Dietary Supplements. (n.d.). Vitamin C - Health professional. U.S. Department of Health & Human Services. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/ 4. Food and Drug Administration. (n.d.). Daily value on the nutrition and supplement facts labels. U.S. Department of Health and Human Services. Retrieved January 9, 2025, from https://www.fda.gov/food/food-labeling-nutrition/daily-value-nutrition-and-supplement-facts-labels
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What to Look for When Purchasing the Best Quality Eggs
Available in the dairy section of grocery stores, the oval, chicken-produced foods, are enjoyed throughout the year, particularly as a breakfast staple. Though their health benefits are often misunderstood, eggs have remained a popular food in the West, and many other places around the world. Complete Protein One of the few foods considered to be a complete protein, eggs have an impressive total amino acid profile. Eggs contain all nine essential amino acids that the body can’t produce on its own. Additionally, eggs are full of vitamins needed for the body to produce energy, such as thiamin, riboflavin, folate, and B12. The egg white contains precious sulfur amino acids, essential for our own antioxidant defense systems and largely absent from plant proteins. The egg yolk is loaded with phospholipids, nutrients that are the main building blocks for all our cells. The yolk also provides lutein, zeaxanthin and other carotenoids that are essential for the eyes and vision, and are also accumulated within the brain. Shelled Superfood During the height of the panic about dietary cholesterol, people were advised not to eat eggs because the egg yolk contains a small amount of cholesterol. Research has clarified that cholesterol in the diet does not necessarily become cholesterol in the arteries and that the body needs cholesterol for good health. In a significant study¹ (published in the American Journal of Clinical Nutrition) of more than 177,000 people in 50 countries on 6 continents, no associations were found between egg consumption and blood cholesterol levels, major cardiovascular events, or premature death. Eggs are finally being recognized as the superfoods they are, due in large part to their remarkable nutritional profiles. Not All Eggs Are Created Equal There are six different egg sizes in the US. Frequent egg purchasers will know that there are small, medium, large, extra-large, and jumbo eggs. But do you know what they call the smallest eggs? Weighing in at 1.25 ounces (minimum mass per egg) is the peewee egg. There are many different natural egg colors as well. In addition to the standard white eggs, you’ve probably seen brown eggs in your local grocery store. While certainly less common commercially, some chicken breeds lay pinkish/cream, blue, or even green eggs. Of course, these are shell colors and not the color of the eggs themselves, like in Dr. Seuss’ famous children’s book “Green Eggs and Ham.” With so many differences to consider, do you know how to buy the best eggs? Is one type of egg better than another? Here’s what you need to know when purchasing the highest quality eggs… How to Buy the Best Eggs For many consumers, an important consideration is the living conditions of the chickens laying the eggs they’re purchasing. Egg-laying chickens are raised in one of four different environments: cage, cage-free, free-range or pasture-raised. Let’s take a closer look at each type: 4 Different Types of Eggs: Which is Best? Cage Eggs As the name suggests, these eggs come from chickens raised in cages. Typical cages have a sloped wooden floor and contain four to eight birds. These cages restrict the animal’s normal motions such as flapping their wings. Some “enriched” cages have perches or nesting boxes. These cages hold up to 60 chickens, but the birds normally don’t have outside access. Cage-free Eggs This environment allows birds to move both horizontally and vertically. Though cage-free structures vary, most afford chickens a little room to roam – to nest, roost, perch, forage and spread their wings. However, the animals still might not have access to an outside space. Free-range Eggs The main difference between cage-free and free-range eggs is that free-range birds are granted access to some outside space. How much space? What kind of space? How long are they allowed to remain outside? Those factors all vary from one farm or facility to another. Unfortunately, at this point, uniform standards don’t exist to ensure the kind of healthy environment implied by the name of these systems. Programs like Food Alliance Certified and American Humane Certified have different criteria for the size of outdoor enclosures and the number of hours each day the birds must be kept outside. Pasture-raised Eggs Pasture-raised eggs come from birds that have the freedom to move around in a large yard covered with grass or other vegetation. Again, the size of the open area and number of hours the birds are permitted to roam free vary, but these criteria tend to be stricter in pasture-raised systems. Also, pasture-raised chickens are fed a healthy diet. Other Considerations In addition to the size and color of the eggs, many consumers are concerned with price, quality, and treatment of the animals. Price – in general, the more space it takes to house the birds, the more expensive the eggs are. Quality – according to the Egg Nutrition Center,² the nutritional values of eggs are comparable across all systems. Treatment – cage and cage-free animals tend to be treated in a less humane manner, while free-range and pasture-raised birds usually are raised in better conditions. Hopefully, this information will help you decide which eggs to purchase on your next trip to the grocery store. 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. Dehghan, M., Mente, A., Rangarajan, S., Mohan, V., Lear, S., Swaminathan, S., Wielgosz, A., Seron, P., Avezum, A., Lopez-Jaramillo, P., Turbide, G., Chifamba, J., AlHabib, K. F., Mohammadifard, N., Szuba, A., Khatib, R., Altuntas, Y., Liu, X., Iqbal, R., Rosengren, A., Yusuf, R., Smuts, M., Yusufali, A. H., Li, N., Diaz, R., Yusoff, K., Kaur, M., Soman, B., Ismail, N., Gupta, R., Dans, A., Sheridan, P., Teo, K., Anand, S. S., & Yusuf, S. (2020). Association of egg intake with blood lipids, cardiovascular disease, and mortality in 177,000 people in 50 countries. American Journal of Clinical Nutrition, 111(4), 795–803. https://doi.org/10.1093/ajcn/nqz348 2. American Egg Board. (n.d.). Incredible egg. Retrieved January 28, 2025, from https://www.incredibleegg.org/?site=b
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How to Improve Your Gut Health After Being Sick
Have you ever gotten so sick you needed to take prescription medication? Most of us have. Commonly prescribed by doctors to reduce symptoms associated with the flu, common colds, or viral infections, antibiotics are powerful drugs that can slow down or completely halt the growth of bacteria in the human body. However, as with many medications, there are pros and cons to using antibiotics. The Negative Effects of Antibiotics The word "probiotic" comes from Latin: "pro" means “support,” and "biotic" means “life.” Antibiotic, on the other hand, has the exact opposite meaning and effect of probiotic. Antibiotics are designed to kill the bad, harmful bacteria in our bodies, which is beneficial when we’re sick. Unfortunately, antibiotics also harm some of the good bacteria in the gut. Since antibiotics typically cannot discriminate between good and bad bacteria, they often kill both indiscriminately, leading to gut microbiome disruption and a decrease in microbial diversity. This imbalance, known as dysbiosis, has been linked to various gastrointestinal, immunological, and even neurological conditions.¹ The greatest danger of antibiotics, however, may not come from those prescribed by your doctor, but rather from the foods you consume. It's estimated that around 70 percent of the total antibiotic use in the U.S. is for livestock. Since antibiotics are a major distruptor of the gut microbiome, it’s critical to eat antibiotic- and hormone-free meats whenever possible.² Additionally, some other medications—such as certain birth control pills, pain medications, and anti-inflammatories—can also deplete the beneficial bacteria in your gut, further contributing to dysbiosis.³ Good Bugs vs. Bad Bugs A healthy gastrointestinal (GI) tract is home to approximately half a pound of friendly bacteria, equating to about 30 trillion bacterial cells—the same number of bacterial cells as human cells in the body. This community of bacteria, known collectively as the microbiome, plays a significant role in health by contributing to neurotransmitter synthesis, including GABA (gamma-aminobutyric acid) and serotonin, which affect the brain and mood.¹ Some of these bacteria are beneficial to health, while others are harmful. In a classic “good guys vs. bad guys” scenario, they’re constantly competing for dominance within the microbiome. When the beneficial bacteria are reduced—often due to antibiotic use—the harmful bacteria can gain control, potentially leading to a condition called "leaky gut," where the gut lining loses its capacity to act as a barrier, allowing harmful substances to leak into surrounding tissues. A scientific review from 2016 suggests that taking even one dose of antibiotics, particularly around the time of birth, can have long-lasting effects on gut bacteria diversity.⁴ Overuse of antibiotics can deplete the beneficial bacteria population in the gut, shifting the balance in favor of harmful bacteria and increasing susceptibility to infections.³ If you’ve recently taken antibiotics, it’s essential to restore balance in your gut. Here are some strategies to help… How to Improve Your Gut Health After Taking Antibiotics Several factors can increase the population of harmful bacteria in your gut, including: Unhealthy gut lining due to nutrient deficiencies Low levels of omega-3 fatty acids and vitamin D Toxins, environmental pollutants, and certain medications (including antibiotics) High intake of sugars, allergens, and processed foods Addressing these issues can help start the healing process in your gut, especially if you've recently taken antibiotics. By avoiding substances that promote the growth of harmful bacteria, you can enhance your gut health and overall well-being. 3 Ways to Support Your Gut Microbiome Here are some practical ways to support the beneficial bacteria in your gut: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Eat a Healthy Diet Your healthy microbiome can be thrown off balance by numerous factors every day, including the additives in processed foods, artificial sweeteners, or the standard American diet (SAD) – one that’s high in calories, low in fiber, and lacks sufficient vitamins and other essential nutrients. Instead, focus on eating lean protein, high fiber, and healthy fat foods. Consume Prebiotics Prebiotics are dietary fibers that promote gut health. These are provided by apples, beans, cabbage, psyllium, artichokes, onions, leeks, asparagus, and root vegetables (sweet potatoes, yams, squash, jicama, beets, carrots, and turnips). Add Probiotic Supplements Eat more fermented foods that contain live bacteria, such as kefir, kombucha, and unsweetened yogurt (goat or coconut); kimchi, pickled fruits and vegetables; and sauerkraut. You can also take probiotic supplements with quality strains that have clinical proof of benefit for gut health. [/wc_box] Improve Your Gut Health Implementing these strategies after taking antibiotics is crucial for replenishing the good bacteria in your microbiome. Remember, if you take good care of your gut, it will take good care of you! 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: ¹Konstantinidis, T., Tsigalou, C., Karvelas, A., Stavropoulou, E., Voidarou, C., & Bezirtzoglou, E. (2020). Effects of antibiotics upon the gut microbiome: A review of the literature. Biomedicines, 8(11), 502. https://doi.org/10.3390/biomedicines8110502. ²Ramirez, J., Guarner, F., Bustos Fernandez, L., Maruy, A., Sdepanian, V. L., & Cohen, H. (2020). Antibiotics as major disruptors of gut microbiota. Frontiers in Cellular and Infection Microbiology, 10, 572912. https://doi.org/10.3389/fcimb.2020.572912. ³Patangia, D. V., Ryan, C. A., Dempsey, E., Ross, R. P., & Stanton, C. (2022). Impact of antibiotics on the human microbiome and consequences for host health. MicrobiologyOpen, 11(1), e1260. https://doi.org/10.1002/mbo3.1260 ⁴Langdon, A., Crook, N., & Dantas, G. (2016). The effects of antibiotics on the microbiome throughout development and alternative approaches for therapeutic modulation. Genome Medicine, 8, 39. https://doi.org/10.1186/s13073-016-0294-z
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When Should You Visit a Doctor If You Have Prostate Problems?
If you’re a man in or approaching your 50s, you might be making multiple trips to the bathroom each night. There could be several reasons for the frequent night flights, including issues with the kidneys, ureters, bladder, or urethra. Another common culprit of nightly urination (nocturia) for many men is an enlarged prostate. You may be familiar with the biological term from an advertisement or meeting with a doctor for your annual physical. But what exactly is the prostate? And why does it often become enlarged as men get older? Here’s what you need to know about the prostate and what steps you can take to keep it healthy. What Is the Prostate? Found only in men, the prostate is a gland that sits just below the bladder and surrounds the urethra, which is the tube that carries urine out of the body. About the size of a walnut, the prostate’s main function is to produce seminal fluid. As a man ages, it’s common for his prostate to become enlarged due to hormonal changes, often leading to issues with urination. If left untreated, an enlarged prostate also can increase your risk of developing other conditions such as urinary tract infections or kidney damage. Potential Prostate Problems As the prostate grows larger in middle-aged or elderly men, it squeezes around the urethra, which can block the flow of urine. This can create numerous urinary issues, including: Frequent urge to urinate (especially at night) Weak urinary stream/dribbling Multiple stops and starts Pain when urinating Incomplete emptying of the bladder Feeling like the bladder is full, even after urinating Blood in the urine Incontinence Prostate problems may even have negative effects on your sexual function. What Causes the Prostate to Become Enlarged? An enlarged prostate, or benign prostatic hyperplasia (BPH),¹ occurs when the cells in the prostate gland multiply at an abnormal rate. Although the exact cause of BPH is unknown, there are several factors that can contribute to its development. Age is one of the biggest risk factors for developing an enlarged prostate. As men age, their testosterone levels may decrease while their estrogen levels can increase, leading to cell growth in the prostate gland. Family history also may play a role in creating prostate problems as genetics can influence a man’s likelihood of developing BPH. Other contributing factors include lifestyle choices such as smoking and excessive alcohol consumption. Being overweight or maintaining a sedentary lifestyle also may lead to an increased risk of BPH. Additionally, medications used to treat high blood pressure, high blood sugar levels, and mood issues may worsen symptoms or cause urinary retention. Making healthy lifestyle choices, such as exercising regularly and maintaining a balanced diet, can help reduce the chances of developing BPH or other prostate/urinary issues. How to Treat an Enlarged Prostate Treatment for an enlarged prostate may vary depending on the severity of the condition. In mild cases, your doctor may simply monitor your symptoms and recommend lifestyle changes such as limiting fluids before bedtime or avoiding caffeine and alcohol. For moderate to severe cases, medication may be prescribed to help shrink the prostate gland or relax muscles in the bladder and prostate. Alpha-blockers are commonly used to relieve urinary symptoms by relaxing the muscle fibers that tighten around the urethra. In cases where medication isn’t effective, surgery may be recommended. Transurethral resection of the prostate (TURP) is a common procedure that involves removing part of the enlarged prostate tissue using a scope inserted through the penis. There also are newer, minimally invasive procedures available such as laser therapy or microwave therapy, which use intense heat to destroy excess tissue from the prostate. In general, these options have shorter recovery times and fewer complications than traditional surgery. It’s important to discuss treatment options with your healthcare provider to determine what course of action is best for you based on individual factors such as age, overall health, and severity of symptoms. 3 of the Best Natural Ingredients to Treat a Prostate Problem In addition to exercise and other lifestyle measures, getting the right nutrients through diet and supplements can help support the prostate and relieve BPH symptoms. Here are just a few prostate-promoting nutrients you should be getting via foods and supplements each day. Boron A study involving the role of boron in prostate health² indicated that higher dietary boron intake may be linked to a reduced risk of serious prostate issues. Boron appears to support healthy hormone balance and prostate size regulation. Boron may help support healthy brain function. It helps support the body’s utilization of vitamin D and magnesium, which are important for bone health. Also, boron may help maintain healthy testosterone levels and keep the prostate at a normal size. Foods containing boron include avocados, raisins, and prune juice. To increase levels of the mineral, it’s recommended to take a multivitamin that includes a pure form of boron. BrainMD’s NeuroVite Plus Multivitamin contains 1.5 mg of high-quality boron (as glycinate).* Saw Palmetto Saw Palmetto (Serenoa repens), a fan-shaped tree with thorny leaves, is native to the southeastern U.S. The fruit of this tree has been used in medicines to treat several conditions, including urinary issues in men. Saw palmetto may help improve the flow of urine and decrease the number of trips to the bathroom at night. By inhibiting 5-alpha-reductase (which can increase inflammation), saw palmetto may help prevent prostate growth. One study¹ showed that men who received a saw palmetto supplement showed reduced urinary tract symptoms compared to a placebo. For maximum benefit, it’s recommended that you purchase a saw palmetto supplement that’s standardized to 85-95% total fatty acids. Zinc This mineral is necessary for the functioning of at least 2000 enzymes and other proteins vital for our life processes. Zinc is crucial for healthy development of the brain and other organs. All our cells need zinc to maintain the structure of their DNA and the actions of their genes, but also for a diverse array of other essential cell functions. Zinc is crucial for the body’s antioxidant defenses and helps defend against free radical toxins. This mineral also is urgently needed during pregnancy and for childhood development, sexual maturation, and male fertility. Research³ shows that many men over the age of 50, especially those dealing with BPH, are low in zinc. One study found that men with an enlarged prostate have an average of 61% less zinc⁴ in their prostate tissues than men without the condition. The best way to raise zinc levels is to take a chelated form of the mineral, which can help increase absorption. NOTE: It’s recommended to consult with a nutritionally-informed healthcare practitioner before starting any supplement regimen. When Should You Visit a Doctor About an Enlarged Prostate? An enlarged prostate is a common condition that affects many men as they age. While having an enlarged prostate isn’t always a cause for concern, it’s important to monitor any symptoms you may be experiencing and speak with your doctor if you have concerns. Though BPH often can be managed with lifestyle modifications, some cases may require additional steps to rectify the issue. If you’re experiencing symptoms such as frequent urination, difficulty starting or stopping urine flow, or a weak urine stream, it may be time to schedule an appointment with your healthcare provider. These symptoms may indicate an enlarged prostate and shouldn’t be ignored. Also, if you notice blood in your urine or experience pain during urination or ejaculation, seek medical attention right away. These could be signs of a more serious condition and may require immediate evaluation and treatment. Scheduling regular check-ups with your doctor is a smart way to maintain good prostate health. Men over 50 should discuss risk factors for developing prostate problems and get regular blood work, including a PSA test, if recommended by their doctor. Early detection and treatment can help manage symptoms and prevent complications down the road, so don’t delay in reaching out to a trained medical professional if you’re having urinary or prostate problems. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Quick Tips to Improve Nightly Urination Reduce your intake of liquids 2-4 hours before you go to sleep Refrain from drinking caffeine during evening hours Limit alcohol consumption, especially during evening hours Fully empty your bladder when you urinate Try not to take unnecessary medications that can worsen urinary issues Exercise your Kegels daily to help improve bladder control [/wc_box] 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. Scientific References: ¹Lim, K. B. (2017). Epidemiology of clinical benign prostatic hyperplasia. Asian Journal of Urology, 4(3), 148–151. https://doi.org/10.1016/j.ajur.2017.06.004 ²Cui, Y., et al. (2004). Dietary boron intake and prostate cancer risk. American Journal of Epidemiology, 159(9), 915-924. ³Sauer, A. K., Vela, H., Vela, G., Stark, P., Barrera-Juarez, E., & Grabrucker, A. M. (2020). Zinc deficiency in men over 50 and its implications in prostate disorders. Frontiers in Oncology, 10, 1293. https://doi.org/10.3389/fonc.2020.01293 ⁴Christudoss, P., Selvakumar, R., Fleming, J. J., & Gopalakrishnan, G. (2011). Zinc status of patients with benign prostatic hyperplasia and prostate carcinoma. Indian Journal of Urology, 27(1), 14–18. https://doi.org/10.4103/0970-1591.78405
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Do You Really Need All 8 B Vitamins?
Most medical students are taught that people do not need vitamins and supplements. If you eat a balanced diet, they are told, you get all of the nutrients needed. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] "I was told this in medical school and it is still the mantra being disseminated decades later." - Dr. Daniel Amen. [/wc_box] The one problem with this advice is that no one has a truly balanced diet. Nowadays, people live in a fast-paced society where they pick up food on the fly, skip meals, eat sugar-laden treats, buy processed foods, and eat foods that have been chemically treated. Therefore, most people could use a little help from a multiple vitamin/mineral supplement in order to ensure they are getting all the nutrients for optimal health. Such is especially true with the B vitamin family – a key player in maintaining optimal health and keeping you energized. The B vitamin family is made up of eight B vitamins that are water-soluble, which means they are excreted from the body daily and must be replenished on a regular basis. Although they are commonly recognized as a group and often work together in the body, each of the B vitamins performs unique and important functions. Additionally, the different types of B vitamins all come from different types of foods. It is important to note that deficiencies of any of these can lead to health problems. Read on to better understand the roles of each of the B vitamins. Here Are the 8 B Vitamins and Their Top Benefits Vitamin B1 Also known as thiamin, vitamin B1¹ helps convert food into energy, plays a role in muscle contraction, and supports normal nervous system function. Additionally, it is often called an “anti-stress” vitamin because of its ability to protect the immune system. Can be found in: whole grains, beans, spinach, kale, yeast, nuts, sunflower seeds, pork, and red meat. Vitamin B2 Also known as riboflavin, vitamin B2 helps your body break down and use the carbohydrates, fats, and proteins in your diet. It is important for body growth and red blood cell production. Can be found in: almonds, wild rice, eggs, Brussels sprouts, spinach, broccoli, salmon, and beef. Vitamin B3 Also known as niacin or niacinamide, vitamin B3 helps the digestive system, skin, and nerves to function. In addition, it supports cellular energy production and boosts HDL cholesterol (the good cholesterol). Can be found in: beef, poultry, fish, legumes, nuts, eggs, beans, and green vegetables. Vitamin B5 Also known as pantothenic acid, vitamin B5 is needed for our bodies to break down fats and carbohydrates for energy. In addition, is necessary for our bodies to produce hormones, as well as being needed for growth. Can be found in: just about every food group - its name even says so. Pantothenic comes from the Greek word pantothen, meaning “from everywhere.” Rich sources include organ meats, egg yolk, whole grains, avocados, nuts, lentils, broccoli, kale, and dairy products. Vitamin B6 Involved in over 100 cellular reactions throughout the body, vitamin B6, also known as pyridoxine, is instrumental in keeping various bodily functions operating at their best. It helps the body metabolize amino acids from our food, build new red blood cells, and is involved in mood² and sleep patterns because it helps the body produce serotonin, melatonin and norepinephrine. Can be found in: meat, poultry, eggs, fish, bananas, berries, peaches, carrots, spinach, sunflower seeds, and brown rice. Vitamin B7 Known as the “beauty” vitamin, vitamin B7, or biotin, is especially known for supporting healthy hair, skin and nails. Can be found in: strawberries, organ meat, yeast, pork, chicken, fish, cauliflower, egg yolks, and nuts. Vitamin B9 Also known as folate, vitamin B9 is most commonly known for its role in fetal health and development because it plays a critical role in the proper development of the baby’s nervous system. It additionally fosters the growth of red blood cells. Can be found in: dark green leafy vegetables, organ meats, beets, dates, avocados, beans, salmon, and bulgur. Vitamin B12 This B vitamin, also known as cobalamin, is a team player. It works with vitamin B9 to produce red blood cells and help iron do its job – create the oxygen-carrying protein, hemoglobin. Vitamin B12 also helps regulate and maintain a healthy central nervous system. Can be found in predominantly foods of animal origin such as chicken, beef, fish, pork, and clams. Because vitamin B12 is not naturally occurring in plant foods, vegetarians and vegans might not get enough in their diets and may need to take a B supplement. What Is the Best Multivitamin? Many people think they need to go out and find a B complex vitamin, but you can get your daily dose of these important B vitamins simply with one powerful daily multivitamin. NeuroVite Plus Multivitamin combines all 8 B vitamins with more than 50 nutrients and plant extracts in their most active forms to give you whole body-mind nutrition in a way that drugstore multivitamins cannot do.* The brain has special transport systems to move B vitamins across the blood-brain barrier and deliver them to the brain cells. In a two-year double-blind trial at Oxford University, Douaud and colleagues found a B vitamin combination slowed brain decline in elderly people. All our cells need the 8 B vitamins, and they work best when administered together.* 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. Benton, D., Griffiths, R., & Haller, J. (1997). Thiamine supplementation, mood, and cognitive functioning. Psychopharmacology (Berl), 129(1), 66–71. https://doi.org/10.1007/s002130050163 2. Mousain-Bosc, M., Roche, M., Polge, A., Pradal-Prat, D., Rapin, J., & Bali, J. P. (2006). Improvement of neurobehavioral disorders in children supplemented with magnesium-vitamin B6. I. Attention deficit hyperactivity disorders. Magnesium Research, 19(1), 46–52.
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Here Are Some of the Best Ways to Repair and Renew Your Brain!
A blow to the head from a fall, car accident, football tackle (or other sports trauma), domestic violence or combat injury can muddle your mind and memory. Your brain is very delicate, like the consistency of soft butter, and is protected by a hard skull with multiple sharp, bony ridges. Even a minor blow to the head, without a loss of consciousness, may result in a brain injury that can negatively impact the rest of your life. Suffering a head trauma can significantly decrease your brain function. Even though a damaged brain can be rewired¹ over time, a brain that’s never been damaged is the best option for living a high-quality life. However, should anything happen to your brain, the road to recovery will be shorter if you start off with a healthy brain. Warning Signs While some people display warning signs immediately following a hit to the head, others don’t develop symptoms until weeks or even months later. The result of this delay is that the underlying cause of the complaints is often forgotten. Here are some of the most common complications associated with mild to moderate head trauma: Confusion Difficulty with concentration and paying attention Memory problems Difficulty with word finding Mental and/or physical fatigue Sleep problems Sensitivity to noise and/or light Moodiness Anger outbursts Social isolation Vision problems Balance problems Nausea Nutritional Support Many people who’ve experienced a head injury will try almost anything to get help for their brain. One of the best ways to promote the healing process is with brain directed supplements. At the foundation of every vitamin regimen should be a high-purity, clinically researched multivitamin. At BrainMD, we’re proud to recommend… NeuroVite Plus Multivitamin Vitamins and essential minerals are the nuts and bolts of human biochemistry – they are indispensable to the structure and functioning of the enzymes that keep us alive, alert, and mentally competent. BrainMD’s NeuroVite Plus Multivitamin combines more than 50 vitamins, essential minerals, conditionally-essential nutrients and plant extracts, in their most active forms to provide you with whole body-mind nutrition that far exceeds the quality of drugstore multivitamins. 5 Benefits of NeuroVite Plus Multivitamin Though the benefits of this dynamic, broad-spectrum multivitamin are numerous, NeuroVite Plus can support your daily health by: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Nourishing your body’s cells, tissues and organs with a wide range of essential and conditionally essential nutrients, which are vital for energy, health and survival. Going beyond other multiples to further promote optimal brain function with potent phytonutrients that help sustain brain cells. Supporting the health of each organ system with the full range of vitamins, essential dietary minerals, lutein and zeaxanthin for the eyes, resveratrol and hesperidin for circulation, coenzyme Q10 (“CoQ”) for the heart. Shoring up the body’s defenses with the antioxidant vitamins C and E, the essential minerals zinc, selenium, and manganese, the conditionally essential alpha lipoic acid, CoQ along with lutein and zeaxanthin. Including a careful selection of beneficial food concentrates, as well as digestive enzymes to help ensure proper digestion and absorption. [/wc_box] Here Are 6 of the Best Ways to Repair and Renew Your Brain Practice Brain Safety Since there’s an increased risk associated with multiple hits to the head,² do everything you can to take care of your brain. Even though protecting your head should be a no-brainer, it’s helpful to be reminded of some practical brain safety tips that can reduce your risk of head trauma, such as: avoid high-risk sports where you can hit your head, remember to wear a seatbelt when in a vehicle and always wear a helmet when on a motorcycle, bicycle, skateboard, snowboard, skis or rollerblades. Step It Up Exercise is perhaps the single most important thing you can do to keep your brain healthy. Physical activity can boost blood flow and other positive nutrients to the brain, increase your levels of dopamine and generate new brain cells. Walking can help clear your mind, improve your mood and burn some calories all at the same time. Stay Hydrated Every system in the human body needs water to function. Your brain is 80% water, so avoid anything that dehydrates it – such as caffeine or alcohol. Being dehydrated by just 2% impairs performance in tasks that require attention, immediate memory skills, and physical performance. Avoid Alcohol Alcohol is not a health food and should be used in moderation. Even one glass of beer or wine per day can negatively affect the brain and body. Never drive under the influence of alcohol. This also applies to prescription medications, which can impair your ability to drive. Balanced Blood Sugar Keep your blood sugar balanced throughout the day with healthy snacks, green tea, and vitamins and nutrients. Low blood sugar levels are associated with lower overall blood flow to the brain, poor impulse control, irritability, and bad decisions. Quality Sleep Good sleep is essential for optimal brain and body health. Sleep helps repair and renew all the cells in the body. It gives the brain a chance to wash away toxins³ that build up during the day. It’s recommended that you get 7-9 hours of sleep each night. Avoid Head Injuries Protecting your head is crucial in ensuring your safety and well-being. It can safeguard you from potential injuries, prevent long-term health consequences, and can even save you from financial setbacks. Since it only takes one unexpected incident to change your life, be sure to take every precaution in protecting your most valuable asset – your brain. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about NeuroVite Plus Multivitamin and our full list of brain healthy supplements, please visit us at BrainMD. *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. UC Health. (2022, March 18). Brain injury: The road to recovery. UC Health. Retrieved January 9, 2025, from https://www.uchealth.com/health-library/brain-injury-the-road-to-recovery 2. Centers for Disease Control and Prevention. (2024, May 16). Traumatic brain injury & concussion. Centers for Disease Control and Prevention. Retrieved January 9, 2025, from https://www.cdc.gov/traumaticbraininjury/index.html 3. National Institutes of Health. (2013, October 17). Brain may flush out toxins during sleep: NIH-funded study suggests sleep clears brain of damaging molecules associated with neurodegeneration. U.S. Department of Health and Human Services. Retrieved January 9, 2025, from https://www.nih.gov/news-events/news-releases/brain-may-flush-out-toxins-during-sleep
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