Skip to content
Wellness Blog
What Are the Top Health Benefits of Eggs?
Enjoyed throughout the year as a breakfast staple or anytime snack, eggs are a mainstay at many Easter celebrations. Though their health benefits are often misunderstood, eggs have remained a popular food, both in the U.S. and abroad. Top Health Benefits of Eggs Eggs are one of the most nutritious foods in the world. They have incredible nutritional balance and offer a wide variety of the many nutrients you need. According to the Food Data Central database of the U.S. Department of Agriculture, a Grade A large chicken egg comes with just over 6 grams of protein, 5 grams of fat (of which almost 2 grams is healthy monounsaturated, as in olive oil), 72-74 calories, and less than a half gram of carbs. Just one of these eggs provides such key nutrients as: Folate – 9% of the Daily Value (DV) (36 mcg) Phosphorus – 7% (92.6 mg) Iodine – 16% (24.7 mcg) Selenium – 28% (15.6 mcg) Vitamin A – 33% (90 mcg) Vitamin B2 – 16% (0.211 mg) Vitamin B12 – 21% (0.5 mcg) Biotin – 26% (7.8 mcg) Vitamin D3 – 6% (1.24 mcg) Vitamin E – 8% (1.246 mg) Smaller amounts of the vitamins B1, B3, B6, and the essential minerals calcium, iron, magnesium, potassium, sodium, and zinc Though certainly not exhaustive, this list illustrates the diverse array of nutrients found in eggs. Egg protein has practically the best amino acid profile of any food, and qualifies as a... Complete Protein One of the few proteins classified as a complete protein, egg protein has an impressive total amino acid profile. Egg protein contains all nine essential amino acids that the body can’t produce on its own. Additionally, egg protein carries the sulfur amino acids cysteine and methionine (crucial for antioxidant protection) and proline (an amino acid important for the body’s collagen and absent from many plant proteins). Also present are the “branched chain” amino acids leucine, isoleucine, and valine, which are linked to muscle building and to helping conserve muscle mass later in life. Lean, Clean Choline Eggs are a particularly rich source of choline. Though not traditionally regarded as a vitamin, choline was recently reclassified as an essential nutrient, which makes it functionally equivalent to a vitamin. Choline is fundamental to all our cell, tissue, and organ functions, and is crucial for brain function. It plays an important role in the structure and functioning of cell membranes. Choline is also a major dietary source of methyl groups, which make and maintain our DNA, genes, cell membranes, brain neurotransmitters, nerve cell insulation. Choline is an essential molecular building block for acetylcholine, our most abundant and versatile nerve transmitter. As its name suggests, acetylcholine has choline as part of its molecular structure. Surveys indicate that as many as 9 out of 10 Americans have intakes well below the recommended daily intake for choline.¹ Choline deficiency is associated with liver fat buildup (“fatty liver”) and risk for ongoing liver damage, as well as higher risk for damage to our DNA and other gene-related functions. One large egg provides about 31% of the U.S. Govt’s Recommended Dietary Intake (RDI) of choline. White/Yolk Benefits The egg white contains most of the egg’s content of the precious sulfur amino acids, essential for our own antioxidant defense systems and largely absent from plant proteins. It also carries most of the proline for collagen, and the branched chain amino acids for muscle health. The egg yolk is loaded with phospholipids, nutrients that are the main building blocks for all our cells. These include phosphatidylcholine (PC), which houses most of the egg’s rich choline supply, and phosphatidylserine (PS), which is proven to benefit memory after numerous human clinical trials. Consuming PC in eggs doesn’t raise blood levels of the substance TMAO (trimethylamine N-oxide), which has been linked to adverse cardiovascular effects. The egg yolk also carries practically all the egg’s vitamin E, a vitamin sorely lacking in most foods. The Egg and Eye The egg yolk is a significant food source of carotenoids like lutein and zeaxanthin, which give both the egg yolk and the retinas of our eyes their rich yellow-orange color. They’re essential for eyes and vision and protect the eye against damage from glare. The brain, like the eyes, seems to actively accumulate these carotenoids, including in the hippocampus, which is linked to memory. Clinical trials indicate they’re also likely involved in the brain’s information processing. Cholesterol Controversy 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 doesn’t necessarily become cholesterol in the arteries and that the body actually needs cholesterol for good health.² For instance, our cell membranes need cholesterol to function. Also, the skin needs cholesterol as its source substance to make vitamin D. Though a single egg can contain about 207 mg of cholesterol (recommended daily intake is 300 mg), this doesn’t automatically increase cholesterol in the blood, because the liver regulates our cholesterol balance and will, as needed, produce less cholesterol. However, some experts still recommend that individuals with cholesterol problems be very careful with their egg consumption. For many of these individuals, consuming six or fewer eggs per week would allow them the benefits of eggs while keeping their dietary cholesterol intake within guidelines. In a huge 2020 study (published in the American Journal of Clinical Nutrition)³ 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 U.S. 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 (these are shell colors, not the color of the eggs themselves). With so many differences to consider, is one type of egg better than another? Here's 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 different environments. Let’s take a closer look at each type. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Cage Eggs 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 and 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 Free-range birds are granted access to some outside space, but how large the space is and how long they’re allowed to stay outside widely varies. Unfortunately, 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 can vary, but these criteria tend to be adhered to more strictly in pasture-raised systems. Also, pasture-raised chickens are fed a healthy diet. Omega-3 Enriched Eggs At the top of the egg pecking order is the omega-3 enriched egg. These eggs come from pasture-raised chickens that are given omega-3 enriched feeds. Typically, the birds are fed alpha-linolenic acid (ALA), which many of us may not be able to convert to EPA or DHA – the omega-3s our bodies need. The omega-3 fatty acids EPA and DHA support heart health and help the body regulate blood levels of potentially harmful triglycerides. A study found that eating five omega-3 enriched eggs a week for three weeks helped reduce triglycerides by 16-18%.⁴ [/wc_box] Overall Egg-cellent Food As we’ve seen, pasture-raised or omega-3 enriched eggs are the healthiest for you, as well as the most humanely raised. No matter what size or color you choose, eggs can be a healthy part of your diet. This portable food is loaded with healthy protein, phospholipids, and many of the vitamins, minerals, and other nutrients your body needs. Whether you’re eating them as a side for breakfast or as a healthy snack, eggs really are a perfect food. No yolks about it! At BrainMD, we’re dedicated to providing the highest purity nutrients and standardized herbal ingredients to support your immunity 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: ¹Wallace, T. C., & Fulgoni, V. L., III. (2017). Usual choline intakes are associated with egg and protein food consumption in the United States. Nutrients, 9(8), 839. https://doi.org/10.3390/nu9080839 ²Fernandez, M. L., & Murillo, A. G. (2022). Is there a correlation between dietary and blood cholesterol? Evidence from epidemiological data and clinical interventions. Nutrients, 14(10), 2168. https://doi.org/10.3390/nu14102168 ³Dehghan, 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., ... Yusuf, S. (2020). Association of egg intake with blood lipids, cardiovascular disease, and mortality in 177,000 people in 50 countries. The American Journal of Clinical Nutrition, 111(4), 795–803. https://doi.org/10.1093/ajcn/nqz348 ⁴Bovet, P., Faeh, D., Madeleine, G., Viswanathan, B., & Paccaud, F. (2007). Decrease in blood triglycerides associated with the consumption of eggs of hens fed with food supplemented with fish oil. Nutrition, Metabolism and Cardiovascular Diseases, 17(4), 280–287. https://doi.org/10.1016/j.numecd.2005.12.010
Learn more
Meet Vitamin D3 + K2: Support for Your Heart, Bones and Brain
Vitamins and minerals are essential for our survival. Our foods should be providing the energy we need to power our brain and body, but ongoing population surveys indicate the standard American diet is failing to do this job. Among the many vitamins most of us aren’t getting enough of daily are vitamins D3 and K2. Vitamin D3 Basics Vitamin D is primarily known for building bones. However, healthy vitamin D3 levels also can help support your mood, boost your brain function, and generally improve your well-being. Sometimes referred to as the sunshine vitamin, vitamin D3 promotes the actions of serotonin, dopamine, and other key brain neurotransmitters. It’s involved in the healthy regulation of thousands of human genes and is crucial for a strong immune system. After it’s made in the skin as vitamin D3 (cholecalciferol), it becomes converted by the liver and kidney into a hormone (calcitriol) that has receptors in practically all our tissues. D3 is so important to brain function that its receptors are distributed throughout the brain. This powerful hormone also helps regulate the heart, circulation, gut, liver, pancreas, immune system, and other organ systems. Healthy vitamin D3 levels also can help balance your mood, support your brain function, and generally improve your well-being. Vitamin D3 is critical for a healthy pregnancy. It also plays a critical role in the brain’s early development, its ongoing maintenance, and its functions that underlie healthy mood and basic cognition, such as learning and making memories. Vitamin D3 May Help… [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] strengthen bones* bolster immune function* enhance mood* encourage weight loss* promote oral health* assist with healthy blood flow* regulate blood pressure* support cognitive function* [/wc_box] Vitamin K2 Basics Vitamin K’s positive actions for the brain and body are frequently underestimated. Vitamin K2, as menaquinone-7 (MK-7), is much more active than vitamin K1. K2 activates brain proteins that not only help control calcium’s potential to do damage, but also support brain cell maturation, survival, and electrical conduction. Outside the brain, uncontrolled calcium can form stony deposits in the heart valves, large arteries, and elsewhere in the body. Vitamin K2 proteins help direct calcium away from the brain, heart, blood vessels, and other soft tissues and towards the bone, teeth, and nails that need it. K2 also is essential for the coagulation processes required for healthy wound healing. Vitamin K2 May Help… [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] build healthy bones* aid the process of blood clotting* protect circulatory and heart health* avert serious memory issues* prevent kidney stone formation and UTIs* fight stress- and mood-related symptoms* [/wc_box] Better Together: Benefits of Vitamin D3 + K2 When combined with vitamin K2, vitamin D3 helps move calcium into your bones (where it’s needed most), which prevents it from forming deposits in your arteries and blood vessels. One randomized controlled trial¹ conducted with postmenopausal women who suffered from weak and brittle bones found that after 2 years of supplementation with vitamin D3, vitamin K2, or both, the women who received both vitamin D3 and K2 experienced better bone mineral density compared to the other groups that took only vitamin D3 or vitamin K2. Vitamin D3 and K2 both have antioxidant properties. Inadequate amounts of each of these essential vitamins may lead to higher risks of inflammation, memory loss, and neurodegenerative issues. Exciting research has indicated that supplementing with vitamins D3 and K2 may help reduce the mortality rate of viral infections and help prevent long-term health risks. From this and other research, it seems that vitamins D3 and K2 can provide greater benefit together than what each nutrient offers individually. That’s why BrainMD is proud to offer this unique vitamin tandem in its ultra-pure nutraceutical formulation… Vitamin D3 + K2: Synergistic Support for Your Heart, Bones & Brain Vitamin D3 (cholecalciferol) and vitamin K2 (MK-7) are two fat-soluble vitamins that work together to strengthen bones, promote normal blood clotting, and maintain a healthy heart and arteries.* Together, these vitamins work to combat an unhealthy inflammatory response and protect against serious illness and cognitive decline.* Here are some of the benefits of taking Vitamin D3 + K2: Supports a healthy immune system* Promotes cognitive function* Builds healthy bones* Antioxidant protection* Cardiovascular support* Better blood flow and circulation* Also, Vitamin D3 + K2 was developed for optimized bioavailability and absorption.* Who Can Benefit from Vitamin D3 + K2? Several groups of individuals can benefit from taking vitamins D3 and K2, including: Middle-aged and Elderly Individuals – Current clinical evidence suggests that a moderate to high vitamin K status can help prevent the onset and progression of age-related illness.² Vitamin K has been shown to help against oxidative stress by blocking the generation of reactive oxygen species. Both vitamins D3 and K2 have been shown to decrease frailty in aging populations. Post-Menopausal Women – Due to the hormone changes that occur during menopause, women are more at risk for developing weak or brittle bones. The hormone oestrogen is an essential hormone for bone health. After menopause, oestrogen levels can fall and lead to a decrease in bone mass density.³ Supplementing with vitamin K2 can help inhibit bone loss in postmenopausal women. Anyone with Low Vitamin D Status – Adequate vitamin D3 is especially important for people who have less access to regular sunlight, live in regions where winters are dark and cold, or have been diagnosed with vitamin D deficiency. For these individuals, and anyone seeking to maintain a healthy D3 status, supplementation is incredibly important. Work with your physician to get your D3 levels checked, which will allow them to recommend an appropriate daily D3 dosage for you. Vitamin D3 + K2 Ingredients Vitamin D3 + K2 contains a dynamic duo of clinically tested ingredients that help provide vital nutrients for your brain and body.* These ultra-pure nutrients are: Vitamin D3 Vitamin D3 (cholecalciferol) is a fat-soluble vitamin needed by nearly every cell in the body to function and thrive. It helps regulate the immune system, aids in calcium absorption, balances mood, and promotes optimal health. Although the body produces vitamin D naturally when exposed to sunlight, research⁴ suggests that up to 95% of American adults are not getting enough, so supplementation is often recommended. Vitamin K2 The most potent form of vitamin K is vitamin K2 as menaquinone-7 (MK-7). This vitamin activates proteins that support brain cell maturation, survival, and electrical conduction. Vitamin K2 promotes the coagulation mechanisms needed for healthy wound healing. It also helps ensure that calcium will only form hard deposits in the bones, teeth and nails – not in the heart, blood vessels, brain and other soft tissues where they can cause harm. Vitamin D3 + K2 FAQ [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] How do I take Vitamin D3 + K2? Adults 18 and older are recommended to consume 1 capsule daily – this provides 125 mcg (5000 IU) of vitamin D as cholecalciferol and 180 mcg of vitamin K as MK-7. These dosages have been researched and shown to be effective in clinical trials. The dose and form of the vitamins provided in this supplement ensures adequate coverage across different adult populations. To maximize absorption, it’s best to take this supplement in combination with a meal or snack containing healthy fat (olive oil, avocado, coconut oil, etc.). 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 supplement beneficial for brain health? Yes. Both vitamins D3 and K2 have been shown to help support a healthy brain. Vitamin D3 + K2 is an excellent addition to other BrainMD supplements to aid in healthy aging and cognitive functioning.* Is this product safe to take during pregnancy? Yes, these vitamins are safe to take during pregnancy. However, it’s best to work with your healthcare provider to determine the appropriate dosage. Are there any allergens in Vitamin D3 + K2? These capsules are free from dairy, sugar, soy, nuts, eggs, yeast, and contain no artificial colorings or flavorings. They’re also gluten free and non-GMO. [/wc_box] Here’s What Others Are Saying About Vitamin D3 + K2: Game Changer “This is a game changer for me. Wow, do I have energy, feel great, and handle stress better. This product has sealed the deal! I sleep better, not tired during the day for no reason, no aches, great skin, and my nails and hair seem to be healthier!” – Ashley M., Verified Buyer Unmatched Quality “Really enjoying this product. My blood levels are enhanced, my cognitive functioning seems better, and I feel a peace of mind knowing I’m taking a supplement backed by rigorous science and unmatched quality. Strongly recommend this to all.” – Scott P., Verified Buyer "This synergistic combination is so powerful, it’s like sunshine in a bottle and can help support your mood, bone health, immune function, and cognition.” – Daniel G. Amen, MD D3 + K2 = 1 Powerful Supplement This unique supplement combination – vitamin D3 as cholecalciferol and vitamin K2 as MK-7 – can help prevent vitamin deficiency (especially during winter months), fight oxidative stress, promote normal blood clotting, and support a healthy immune system.* These two powerful, fat-soluble vitamins also work synergistically to promote strong bones, healthy cognitive functioning, and maintain a healthy circulatory system.* Try Vitamin D3 + K2 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 Vitamin D3 + K2 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: Ushiroyama, T., Ikeda, A., & Ueki, M. (2002). Effect of continuous combined therapy with vitamin K₂ and vitamin D₃ on bone mineral density and coagulofibrinolysis function in postmenopausal women. Maturitas, 41(3), 211–221. https://doi.org/10.1016/s0378-5122(01)00275-4 Simes, D. C., Viegas, C. S. B., Araújo, N., & Marreiros, C. (2019). Vitamin K as a powerful micronutrient in aging and age-related diseases: Pros and cons from clinical studies. International Journal of Molecular Sciences, 20(17), 4150. https://doi.org/10.3390/ijms20174150 Knapen, M. H. J., Drummen, N. E. A., Smit, E., Vermeer, C., & Theuwissen, E. (2013). Three-year low-dose menaquinone-7 supplementation helps decrease bone loss in healthy postmenopausal women. Osteoporosis International, 24(9), 2499–2507. https://doi.org/10.1007/s00198-013-2325-6 Parva, N. R., Tadepalli, S., Singh, P., Qian, A., Joshi, R., Kandala, H., Nookala, V. K., & Cheriyath, P. (2018). Prevalence of vitamin D deficiency and associated risk factors in the US population (2011–2012). Cureus, 10(6), e2741. https://doi.org/10.7759/cureus.2741
Learn more
What Are the Best Ways to Promote Testosterone Levels?
Did you know that testosterone isn’t just a male hormone? Both men and women have testosterone. In fact, men and women have virtually identical types of hormones. The relative amounts of the various hormones can differ and traditionally assigned gender differences often come from these variances in hormone levels.¹ Testosterone Essentials Testosterone is a vital hormone that’s important for male development. It’s responsible for the deepening of the voice, the growth of facial hair, and many other features typically associated with maleness. Besides being an androgenic, or masculinizing hormone, testosterone is also an anabolic, or tissue-building hormone across the gender spectrum.² Though men have more testosterone than women, women produce and need testosterone too (just as men have some estrogen), just in smaller amounts. In both men and women, testosterone helps protect the nervous system and helps ward off low mood and serious cognitive and memory issues.³ Testosterone is the primary hormone responsible for libido in men, and likely helps maintain libido in women.⁴ Like many hormones, testosterone levels decrease with age.⁵ The aging process can leave some men with low testosterone levels that have been shown to increase anxiousness, low mood, and a host of other issues.⁶ Testosterone also can be prematurely reduced (at any age) by long-term stress, environmental pollutant exposures, insulin imbalance, narcotic use, and many other lifestyle factors.⁷ Some men go through a form of menopause called “andropause.” This phase can begin even in their 40s and 50s. The complications surrounding andropause include a wide array of manifestations, some of which also occur in women going through menopause.⁸ Common Signs of Low Testosterone in Men Low libido Decreased frequency of morning erection Difficulty maintaining an erection Fatigue Loss of ability to engage in vigorous activity Falling asleep after eating Memory loss Loss of pubic hair Sadness and irritability Lowered ability to experience pleasure Lowered endurance Loss of facial hair Loss of motivation at work Increased body fat and reduced lean muscle Low bone density Hot flashes Excessive sweating Hormones and the Brain Hormones are chemical messengers produced in the body that control and regulate the activity of certain cells or organs. Hormones such as estrogen and testosterone play a key role in helping maintain the health and vitality of your brain and body.⁹ Communication between the brain and hormones is bidirectional. The brain sends out signals that instruct your body’s glands to produce and release hormones, and hormones travel back to the brain and influence its activity.¹⁰ The human body produces hundreds of hormones, but the following five probably have the most direct influence on brain/mental health: thyroid (energy regulation), melatonin (sleep patterns and 24-hour cycling), estrogen (cognition and mood), progesterone (sexual behavior, stress, and mood), and testosterone (mood, motivation, sexuality, and strength).¹¹ Hormonal Imbalances When hormones are healthy, you tend to feel vibrant and energetic. When hormones are off, you’re likely to feel off. This may change the way you think, feel, and act. There are many potential causes of hormonal imbalances in both men and women. The most common causes are diet, stress (from the hormone cortisol), environment, age, or lifestyle.¹² Women are more likely to experience imbalances in estrogen, progesterone, and thyroid. In men, low testosterone levels are common. Both women and men can have imbalances in other hormones that affect the brain. If you don’t get your hormones checked, you may never know the root cause of your issues. Hormone Replacement Therapy Those who have low insulin, or use narcotics regularly for pain control, can have low testosterone. Many women on birth control pills can have an extremely low testosterone level because of the increase in SHBG (sex hormone-binding globulin) caused by the pills, that absorb the available testosterone. Women suffering from fatigue, extreme pain, low mood, and other issues often have very low testosterone levels and can improve dramatically with testosterone replacement. Testosterone can be replaced at any age and in both genders. Testosterone replacement therapy can help: Relieve low mood Revive libido Return motivation Revitalize energy There are hundreds of studies showing the medical benefits of testosterone replacement therapy. Not only is testosterone helpful for improving libido and mood, but also for improving cognition, cardiac function, wound healing, muscle strength, stamina, recovery, and energy.¹³ However, it’s crucial that testosterone and any other hormone used for replacement therapy be chemically identical to the hormones the body makes (“bioidentical”).¹⁴ It’s also important to understand that hormone replacement therapy has risks of adverse effects and should be undertaken only in close cooperation with an endocrinologist – an MD-level hormone specialist. Proper Testing As is the case with many hormones, having your testosterone in the “normal range” doesn’t always mean it’s optimal. It’s essential to check your free testosterone level in addition to your total testosterone level, due to the SHBG issue noted above. Ideally, your hormones should be in the upper-third of the normal range. Moving up from the lower third to the upper third of the normal range can dramatically improve your quality of life. Your testosterone level can only be fully assessed in the context of your other sex hormone levels, so be sure to get a broad profile hormone lab assessment. If you feel like you’re experiencing a hormone imbalance, don’t settle for the typical “your blood tests are normal so you’re fine” response from your doctor. Seek out an endocrine specialist who can assist you through the process of hormone optimization, which can be lengthy and complex. Supplements & Foods That Promote Testosterone Levels Several foods are helpful for supporting healthy testosterone levels in the body. Many of these include vitamin D and zinc, which assist the body in making testosterone. Testosterone-boosting Foods [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Beans – such as chickpeas, legumes, and lentils, are good sources of zinc. Beef – liver is rich in vitamin D and some lean cuts of beef are high in zinc. Egg Yolks – provide carotenoids like lutein and zeaxanthin, and are a good source of vitamin D. Oysters – are an excellent source of zinc, which can help with low T. Tuna – is low in calories, rich in protein, and high in vitamin D, which is linked to testosterone production. [/wc_box] Natural Supplements that Promote Testosterone When purchasing supplements, be sure to look for these ingredients that can help support healthy testosterone levels: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Ashwagandha – is a powerful adaptogen that can help reduce stress and increase testosterone levels. Panax Ginseng – is more potent for male health than any of the other ginsengs. Vitamin D3 – sometimes called the “sunshine vitamin,” this vitamin very likely assists with testosterone production.¹⁵ Zinc – is essential for at least 100 enzymes and has been linked to healthy testosterone levels in the body.¹⁶ [/wc_box] Support your testosterone levels naturally with these nutrition and lifestyle recommendations for optimal health and well-being. 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. Basaria S. Male hypogonadism. Lancet. 2014;383(9924):1250-1263. 2. Moffat SD, Zonderman AB, Metter EJ, et al. Longitudinal assessment of serum free testosterone concentration predicts memory performance and cognitive status in elderly men. J Clin Endocrinol Metab. 2002;87(11):5001-5007. 3. Fink G, Sumner BE, Rosie R, et al. Testosterone control of brain function: effects on cognition and mood. Front Neuroendocrinol. 1999;20(3):229-260. 4. Traish AM, Saad F, Guay A. The dark side of testosterone deficiency: I. Metabolic syndrome and erectile dysfunction. J Androl. 2009;30(1):10-22. 5. Grossmann M, Thomas MC, Panagiotopoulos S, et al. Low testosterone levels are common and associated with insulin resistance in men with diabetes. J Clin Endocrinol Metab. 2008;93(5):1834-1840. 6. Wang C, Nieschlag E, Swerdloff R, et al. Investigation, treatment and monitoring of late-onset hypogonadism in males. Aging Male. 2008;11(1):1-27. 7. Weinstein MM, Heaton JP. Andropause: hormonal changes in middle-aged men. Exp Gerontol. 2014;50:77-82. 8. Roth MY, Amory JK. The effect of low testosterone on health in aging men: a review. Aging Male. 2014;17(3):161-170. 9. Fink G. Hormones and the brain. Front Neuroendocrinol. 1999;20(3):229-260. 10. Traish AM. Hormonal regulation of mood and behavior. J Androl. 2009;30(1):10-22. 11. Grossmann M. Hormones, Health and Aging. J Clin Endocrinol Metab. 2008;93:1834-1840. 12. Reis E, Ramalingam AT, Chokkalingam U. Effect of vitamin D and zinc supplementation on testosterone levels: A meta-analysis. Clin Nutr. 2020;39(2):447-455. 13. Araujo AB, O'Donnell AB, Brambilla DJ, et al. Prevalence and incidence of androgen deficiency in middle-aged and older men: estimates from the Massachusetts Male Aging Study. J Clin Endocrinol Metab. 2004;89(12):5920-5926. 14. Zinc & testosterone. Curr Urol Rep. 2016;17(5):36. 15. Wang C, et al. The Modern Approach to Testosterone Therapy. Aging Male. 2008;11(1):1-27. 16. Roth MY. Vitamin D, Zinc, and Testosterone Production. Clin Nutr. 2020;39:447-455.
Learn more
This Is What You Need to Know About Antioxidants and Free Radicals
Ever hear the term “free radical?” Nope, I’m not referring to a protester from the 60s. In medical terms, free radicals refer to something completely different. What Are Free Radicals? Free radicals are atoms or molecules with unpaired electrons. Electrons have an irresistible drive to occur in pairs, so unpaired electrons seek to grab electrons from any source available. This is what makes a free radical atom or molecule so chemically reactive. Electrons are the building blocks of atoms, and atoms are the basic elements of molecules, which are the basis of life as we know it. By robbing electrons from biological molecules, free radicals damage and threaten the ongoing existence of living things – including humans. Free radicals can come from outside the body, but are also generated by our bodies. Our cells use oxygen to make energy. In the process, some of the oxygen is unavoidably converted into free radicals (“oxyradicals”). These must be tightly controlled, or they can destroy DNA, proteins, and other key cell components. All our cells have antioxidant enzymes for this purpose. Our cells’ antioxidant nutrients and enzymes function to neutralize oxyradicals and other free radicals generated from them. But as the body ages, its ability to manage free radicals declines. This reduction of antioxidant power has been linked to the weakening of brain, heart, immune, and practically all other organ functions. Some experts have developed hypotheses that link the increasing dominance of free radical activity in the body with the aging itself. A huge body of clinical and other research implicates poor antioxidant defense with progressing loss of bodily functions over time.¹ Numerous lifestyle and environmental factors can increase the body’s free radical burden,² whether by making more oxyradicals or creating other molecules with free radical activity. These include, but aren’t limited to: Smoking – any hot gas entering the lungs threatens to overwhelm their antioxidant defenses. Standard American diet – high heat during cooking, as well as insufficient supplies of nutrients that are essential cofactors for antioxidant enzymes, especially vitamins A, C, E, and K and the minerals zinc, selenium, manganese, and iron. Toxic exposure – to chemicals, pollution, pesticides, etc. Radiation exposure – chemotherapy, excessive sunlight, and numerous pharmaceuticals have free radical activity. Antioxidants and Free Radicals Many have questions about the relationship between antioxidants and free radicals. For optimal physical and physiological function over the long haul, it’s crucial that the body has sufficient antioxidant defense against free radical activity. When the body’s antioxidant defenses lose ground, a situation termed oxidative stress develops. Antioxidants are molecules able to donate electrons to free radicals and thereby neutralize them. We get nutrient antioxidants from our foods – not just vitamins and minerals, but also from thousands of different types of flavonoids and other polyphenols. Foods such as berries, citrus fruits, other fruits, and vegetables provide substantial supplies of these healthy substances. Our antioxidant enzyme system is vital to our health. This includes numerous different enzymes, but in order to neutralize oxyradicals and other free radicals, the various enzymes must have iron, zinc, copper, selenium, or manganese built into their protein structure. These must come from our diet. Importance of Immunity Having a healthy immune system is crucial to survival and is key in the struggle between antioxidants and free radicals. Immunity is your body’s main natural protection system, and it carries out two primary functions – defense and tolerance. It defends against bacteria, viruses, parasites, and other potential troublemakers. Our immune cells sometimes produce free radicals to destroy such infectious agents. Many of our immune cells generate highly toxic free radicals from oxygen, chlorine, or even bromine. As they get into close combat with their intended targets, their free radical weaponry can threaten their own survival. Healthy immune cells tend to have high levels of antioxidant nutrients and enzymes as protection against accidental self-destruction. Your immune system also regulates your level of tolerance to potential environmental triggers, such as allergens like pollen, spores from molds or other fungi, pet dander, bee stings, and grasses. These allergens also can include a huge range of foods, such as: wheat and other gluten-bearing grains, dairy, eggs, yeast, peanuts and certain other nuts, soy, corn, tomato and other nightshades, crustaceans and other seafoods. When your immune system performs these two functions optimally, it helps keep you healthy. However, when your defenses don’t do their job properly, or your body’s tolerance level becomes weakened or overwhelmed, it makes you more vulnerable to infections and autoimmune issues. Adequate antioxidant defense is crucial to healthy immunity. Vitamin C and Immunity The best-studied and understood antioxidant, vitamin C, readily donates electrons to neutralize potentially damaging free radicals. As a major antioxidant protector for the body, vitamin C helps to defend against both oxyradicals and the many toxins that can enter the body via the air, water, or foods. Much of our immune system consists of mobile single cells that circulate with the blood or patrol our tissues looking for hostile invaders. They need high levels of vitamin C to power their movements. Without sufficient C, they’re unable to do their job. The solid tissues of the immune system also need C for optimal function. Many people are laser-focused on the health of their immune system, especially during cold/flu season. To help support your immunity naturally, BrainMD is proud to offer Neuro-C Liposomal Vitamin C… Antioxidant & Free Radical Defense Supplement: Liposomal Vitamin C Neuro-C Liposomal Vitamin C is a breakthrough nutraceutical formula that was scientifically developed to promote advanced brain and immune defense.* What Are 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 taken by mouth, the liposome’s outer shell helps protect it from being broken down by the acidity of the stomach. It’s believed that after the liposome reaches the intestine, it can get close to the cells of the lining and there release the vitamin C molecules, to be efficiently absorbed across the intestinal wall and into the blood. C the Difference A versatile and powerful nutrient that provides major antioxidant defense, vitamin C is crucial for the brain to make neurotransmitters and the electrical insulation of nerve cells. It’s an essential free radical antidote for our immune, brain, and other cells. The vitamin C provided by Neuro-C is an essential cofactor for enzymes that make collagen,³ the main structural protein for the connective tissue that holds our tissues and organs in place.* Collagen also gives the structural form and texture to our skin, and is even required for our nerve cells to make connections (synapses). Neuro-C delivers vitamin C more efficiently than tablets, capsules, or powders.* It’s free from soy, sugar, dairy, gluten, corn, egg, yeast, or other allergens, with no artificial colorings or flavorings. To protect yourself against free radicals, and to fuel better brain health, neurotransmitter production, and antioxidant protection, try Neuro-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 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: Tan, B. L., Norhaizan, M. E., Liew, W.-P.-P., & Rahman, H. S. (2018). Antioxidant and oxidative stress: A mutual interplay in age-related diseases. Frontiers in Pharmacology, 9, 1162. https://doi.org/10.3389/fphar.2018.01162 Sharifi-Rad, M., Kumar, N. V. A., Zucca, P., Varoni, E. M., Dini, L., Panzarini, E., Rajkovic, J., Tsouh Fokou, P. V., Azzini, E., Peluso, I., Mishra, A. P., Nigam, M., El Rayess, Y., Beyrouthy, M. E., Polito, L., Iriti, M., Martins, N., Martorell, M., Docea, A. O., ... Sharifi-Rad, J. (2020). Lifestyle, oxidative stress, and antioxidants: Back and forth in the pathophysiology of chronic diseases. Frontiers in Physiology, 11, 694. https://doi.org/10.3389/fphys.2020.00694 DePhillipo, N. N., Aman, Z. S., Kennedy, M. I., Begley, J. P., Moatshe, G., & LaPrade, R. F. (2018). Efficacy of vitamin C supplementation on collagen synthesis and oxidative stress after musculoskeletal injuries: A systematic review. Orthopaedic Journal of Sports Medicine, 6(10), 2325967118804544. https://doi.org/10.1177/2325967118804544 Further Reading: “Antioxidant Adaptation: Its Role in Free Radical Pathology” by Stephen A. Levine and Parris M. Kidd
Learn more
What You Need to Know About Brain Aging
Did you know that the adult brain loses an average of 85,000 neurons every day?¹ In early childhood, the brain is very active, growing new neurons and developing new connections between synapses. Older adults have significantly less activity in the brain. As we get older, our muscles tend to atrophy, and a similar process takes place in the brain. What Causes Brain Aging? Though each person’s brain ages at a different rate, numerous factors can bring about premature brain aging, such as: An unhealthy lifestyle Excessive stress Poor circulation Little or no exercise Being overweight Inadequate nutrition Lack of sleep Head injuries Smoking, alcohol, recreational or prescription drugs Health struggles and illness The good news is that it’s possible to avoid or alleviate these issues. Regardless of how you’ve treated your brain in the past, you can improve your cognition and memory, and slow down brain aging. No matter what season of life you’re in, the status of your brain reserve may determine how quickly your brain ages. Brain Reserve One of the best ways to understand brain aging is through a concept Dr. Daniel Amen calls “brain reserve.” "Brain reserve is the extra cushion of brain function that can help you deal with challenges. In general, the more brain reserve you have, the more resilient you will be, and the better your brain will handle the aging process.” - Dr. Daniel Amen A growing body of science shows that even before you were conceived, your parents’ lifestyle habits² were laying the foundation for your overall physical and mental health and well-being. Whether good or bad, your parents’ habits (i.e., non-smoker/smoker, good/poor diet, etc.), affected your brain reserve. Of course, your daily habits and behaviors can either increase or deplete your brain reserve as you continue aging. How to Slow the Brain Aging Process To slow the aging process, you need to love your brain, avoid the things that hurt your brain, and do the things that help your brain. Though easy to understand, those steps are extremely difficult to implement. That’s why it’s important to adopt daily habits that can protect your brain from the things that can harm and age it. There are many things you can do to preserve your memories, prevent cognitive decline, and improve your brain health as you grow older. In addition to consistent physical exercise, a healthy diet, and quality sleep, here are some other ways to prevent brain aging… 3 Ways to Protect Your Brain from Premature Aging 1. Build Strong Connections Building a community of friends is extremely important. Good friends can have a positive effect on your health, while unhealthy friends can have the opposite effect. Studies have found that healthy friends can help lower your risk of cognitive decline,³ protect against memory loss by providing emotional and mental stimulation, and promote longevity. Work on developing friendships with new people. You can exchange ideas and gain new perspectives when surrounding yourself with positive and interesting individuals. Be sure to spend time with people who encourage and challenge you. 2. Learn Something New One of the best ways to expand your horizons is to continually engage in new learning. When you stop learning, your brain starts dying. Your brain is like a muscle – the more you use it, the stronger it gets. When you learn something, new neural connections are created, which improves your capacity to remember. Regardless of your age, mental exercise can have an overall positive effect on your brain. So set aside 15 minutes in your day to learn something new. 3. Get Nutritional Support You can improve your cognition and memory with healthy habits. One of the best ways to prevent brain aging is with high-quality vitamins, minerals, and nutrients. Developing a daily supplement routine is nutritional insurance for overall wellness. BrainMD is proud to offer several highly effective, ultra-pure supplements, formulated to naturally boost your cognition and memory. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Brain Curcumins provides the three major curcumins as the Longvida® preparation, which is very well absorbed. Longvida® helps fight physical fatigue and maintain a healthy mood and cognitive functioning. It also supports working memory while under mental strain. Brain & Memory Power Boost contains a lineup of powerful nutrients clinically proven to help protect circulation in your brain, boost mental connectivity, sharpness, and sustained focus. Bright Minds Memory Multi is an advanced memory-directed supplement formula that you can drink! Just one glass daily is all it takes to fuel your brain with crucial vitamins and minerals to help you feel energized, focused, and mentally sharp all day long. Neuro-PS contains phosphatidylserine (PS), the most proven nutraceutical for improved recall of names, faces, numbers, and words. Omega-3 Power is an ultra-purified, highly concentrated fish oil supplement that can help boost your cognitive function, positive mood, heart, and whole-body health. [/wc_box] Implementing these tips can help slow brain aging and support your cognition and memory over the long-haul. Try them today! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Walløe, S., Pakkenberg, B., & Fabricius, K. (2014). Stereological estimation of total cell numbers in the human cerebral and cerebellar cortex. Frontiers in Human Neuroscience, 8, Article 508. https://doi.org/10.3389/fnhum.2014.00508 2. Day, J., Savani, S., Krempley, B. D., Nguyen, M., & Kitlinska, J. B. (2016). Influence of paternal preconception exposures on their offspring: Through epigenetics to phenotype. American Journal of Stem Cells, 5(1), 11–18. 3. Sharifian, N., Kraal, A. Z., Zaheed, A. B., Sol, K., & Zahodne, L. B. (2020). Longitudinal associations between contact frequency with friends and with family, activity engagement, and cognitive functioning. Journal of the International Neuropsychological Society, 26(8), 815–824. https://doi.org/10.1017/S1355617720000259
Learn more
This Is How You Can Benefit from Taking BrainMD’s New Quercetin+!
One supplement ingredient that’s gained significant attention in recent years is quercetin. With its multiple positive actions in the human body, it’s easy to see why. Let’s take a closer look at what quercetin is and how taking it can aid your health and well-being. What Is Quercetin? Quercetin is a powerful flavanol that helps maintain oxidative balance within the body. Oxidative stress contributes to a multitude of issues and can negatively impact the lungs, heart, and skin. As we age, reactive oxygen species (ROS) tend to build up, leading to lifestyle-triggered health problems involving the heart and other organs – quercetin may help combat these issues. Since the body can’t effectively synthesize quercetin, it must be obtained from the diet or supplements. Quercetin is found in apples, asparagus, and berries, and is thought to be best absorbed when consumed from onions. Unfortunately, when derived from food, quercetin absorption may be reduced due to limited bioavailability. Formulated with a branded ingredient to help maximize nutrient absorption, BrainMD is proud to offer its new quercetin supplement… Quercetin+ Supercharge your body’s defense systems with Quercetin+. Quercefit®, the branded ingredient in Quercetin+, is the most effective, clinically studied Quercetin Phytosome™, and is considerably more bioavailable than standard quercetin supplements.* Taking Quercetin+ can help: Support circulatory and cardiovascular health* Neutralize free radicals*¹ Strengthen immune function* Boost cellular energy and physical performance* Reduce Lessen inflammation* Aid in better sleep quality* Enhance respiratory health and breathing* Promote healthy aging and vitality* Quercetin+ Ingredient Quercefit® Quercetin Phytosome™ 250 mg Quercefit® Quercetin Phytosome™ – a potent antioxidant flavonoid that supports healthy histamine, inflammatory, and immune responses – also may contribute to healthy aging as well as support heart, lung, and skin health.* In contrast to unbound quercetin, which is often poorly absorbed, this extract of the sophora japonica flower is bound with sunflower-sourced phospholipids, which allows it to pass through the gut lining and enter the blood stream.* This can provide up to 20-times greater bioavailability than standard quercetin products.* Who Can Benefit from Quercetin+? Those looking to improve supportpromote heart health: Quercetin+ can aid in supporting blood vessel health and reducing inflammation; both are crucial in promoting long-term heart health.*² People who want to support their a stronger immune system: Those looking to enhance their immune function can benefit from the immune-modulating properties in Quercetin+.* Individuals seeking to improve betterhelp their lung function: Quercetin+ may help improve with overall lung function by reducing inflammatory responses in the respiratory system.* In a clinical study that assessed respiratory health, Quercefit® reduced daytime symptoms by up to 51% and nighttime symptoms by 70% in individuals with respiratory sensitivities in just 30 days.*³ People looking for better physical performance: Quercetin+ can help enhance physical performance and recovery by supporting cellular energy.* Those seeking robust antioxidant support for healthy aging: As we age, harmful ROS accumulate, contributing to cardiovascular and respiratory issues.* Quercetin helps neutralize ROS by protecting cells, which promotes vitality.* As a potent antioxidant, Quercefit® helps protect the body from oxidative stress, a key contributor to the aging process.* Quercetin+ FAQs [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] How do I take Quercetin+? Adults take 1 capsule daily or as directed by your qualified healthcare professional.* For best results, continue daily use for at least 3 months.* What makes this product different from the competition? The problem with regular quercetin is that it isn’t easily absorbed by your body.* Quercefit® addresses this problem by binding quercetin to sunflower phospholipids.* This makes it much easier for your body to absorb and use quercetin.* How long will it take to see results? Results can vary based on individual health needs. Many people may start noticing benefits like reduced inflammation and better improved respiratory health within 2-4 weeks, with continued improvements in cardiovascular and immune support over 3-6 months.* 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 Quercetin is generally considered safe for most people, its use during pregnancy or when breastfeeding hasn’t been extensively studied. It’s important to consult with a healthcare provider before taking Quercetin+, or any supplement, during pregnancy or when breastfeeding. Does Quercetin+ contain any allergens? No. Quercetin+ is a natural supplement and is free from added corn, dairy, eggs, nuts, soy, sugar, and yeast. Also, it’s vegan, gluten-free, and doesn’t contain artificial colors or flavors. Can I take Quercetin+ if I’m on blood thinners or other medications? If you’re taking blood thinners like Warfarin, consult your healthcare provider before using Quercetin+.* Quercetin may enhance the effects of blood thinners, which could increase the risk of bruising and bleeding.* Always discuss any new supplement with your doctor, especially if you’re on a medication.* Which other supplements would make this supplement work even better? Quercetin+ pairs well with other foundational supplements, like NeuroVite Plus and Omega-3 Power, for enhanced immune and cardiovascular support.* [/wc_box] "Quercetin+ is a game-changer for immune support and overall health. With its advanced absorption and antioxidant power, it not only helps reduce inflammation but also supports a healthy heart, lungs, and brain.” - Daniel G. Amen, MD Renew from Within with Quercetin Quercetin+ was formulated to help support heart health and boost immunity.* It also helps promote healthy aging by protecting cells from oxidative damage.* Whether you’re feeling run down, dealing with inflammation, or just looking to support your heart, lungs, and brain, Quercetin+ is designed to help you feel stronger, clearer, and more resilient.* Try Quercetin+ 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 Quercetin+ 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. Yang D, Wang T, Long M, Li P. Quercetin: Its Main Pharmacological Activity and Potential Application in Clinical Medicine. Oxid Med Cell Longev. 2020 Dec 30;2020:8825387. doi: 10.1155/2020/8825387. PMID: 33488935; PMCID: PMC7790550. 2. Zhang W, Zheng Y, Yan F, Dong M, Ren Y. Research progress of quercetin in cardiovascular disease. Front Cardiovasc Med. 2023 Nov 16;10:1203713. doi: 10.3389/fcvm.2023.1203713. PMID: 38054093; PMCID: PMC10694509. 3. Cesarone MR, Belcaro G, Hu S et al. Supplementary prevention and management of asthma with quercetin phytosome: a pilot registry. Minerva Med 2019;110:524-9.
Learn more
5 of the Best Ways to Take Care of Your Brain
Your brain is the most complex machine in the universe. No one knows exactly how complex the brain is, but some scientists have estimated you have more neurons in your brain than there are stars in the Milky Way Galaxy. Just like you’d protect a smartphone, tablet, or laptop (which are far less precious), it’s vitally important that you do everything possible to protect the powerful processor between your ears. There are many practical ways you can safeguard your brain, like wearing a seat belt when you’re in a car and a helmet while riding a bike. Though such tips would seem to be no-brainers, it’s amazing how many people fail to put their brain first as they go about their daily life. 5 of the Best Ways to Take Care of Your Brain Drink More Water Every system in the human body needs water to function. Your brain is 80% water,¹ so avoid anything that dehydrates it – such as caffeine or alcohol. Being dehydrated by just 2% may impair performance in tasks that require attention, immediate memory skills, and physical performance. Get Regular Exercise Physical activity is perhaps the single most important thing you can do to keep your brain healthy. Exercise can boost blood flow and other positive nutrients to the brain, increase your levels of dopamine and generate new brain cells that can help the brain self-regulate and calm down. Walking can help you clear your mind, decrease feelings of anxiousness, improve your mood,² and burn some calories all at the same time. Eat a Healthy Diet Proper nutrition is essential to peak brain function. A healthy diet should include lean protein, fruits, vegetables, nuts, and healthy fats such as olive oil. It’s recommended that you eat 9 servings of fruits and vegetables every day. To help with your meal planning, there are many healthy and delicious recipes in The Brain Warrior’s Way Cookbook. Quality Sleep Getting at least 7 hours of sleep a night³ has been shown to help your brain function at optimal levels. When you don’t get enough sleep, you have overall decreased blood flow to your brain, which can disrupt thinking, memory, and concentration. Just Relax From time to time, all of us need to recharge our batteries and self-care is key to physical and mental health. Learning how to counteract stress and calm your body can help your brain work better, put you in a better mood, reduce blood pressure, and protect you from major illnesses. If you don’t protect your brain, you might be putting yourself at great risk. However, if you take care of your brain, it will take care of you. One of the best ways you can care for your brain is by taking healthy, high-potency supplements. And don’t worry, your days of fussing with bottles or a weekly vitamin organizer are over. BrainMD offers ultra-pure, brain-directed supplements in a convenient packet. We’ve developed 2 unique supplement packet options to fit your on-the-go lifestyle: Best Supplements to Help Protect Your Brain Brain & Body Power Brain & Body Power is a superior supplement system that was designed for essential everyday performance. It’s a powerful daily regimen of 3 essential supplements for brain, memory, and body health.* Plus, you’ll save up to $50 compared to buying them all individually! Each daily pack contains: Brain & Memory Power Boost (2 capsules): Our bestselling, brain-boosting formula provides potent ingredients to support the brain’s energy, connectivity, and memory performance.* NeuroVite Plus Multivitamin (2 capsules): This powerful combination of 50 vitamins, minerals and plant extracts (all in their most active forms for optimal bioavailability) is foundational to your supplement regimen.* Omega-3 Power (1 capsule): Omega-3 Power provides a high dose of omega-3 fatty acids and is unique in that it is screened for over 250 potential contaminants to ensure maximum purity.* Here’s what others are saying about Brain & Body Power: "I noticed a difference over a short period of time in my ability to recall information and mental clarity. I’m also overall in a better mood when taking these vitamins.” -Tim Brain & Body Power MAX Brain & Body Power MAX contains the same supplements found in Brain & Body Power but adds more capsules for larger doses of the nutrients you need to maintain an active lifestyle. Brain & Body Power MAX is recommended for those who are interested in a truly powerful dietary supplement for their brains with added memory support.* It provides your brain and the rest of your body with amino acids, vitamins, minerals, botanical extracts, and neuro-nutrients – all at advanced levels.* Each packet contains: Brain & Memory Power Boost (3 capsules): This brain-boosting formula will provide you with an all-star lineup of high-quality ingredients to promote your mental sharpness, so you can think fast on your feet all day.* NeuroVite Plus Multivitamin (2 capsules): NeuroVite Plus is the only source of Dr. Daniel Amen’s proprietary Brain Boosting Blend of brain-supporting nutrients. Omega-3 Power (2 capsules): Healthy brains and hearts require plenty of omega-3s to operate at peak performance, and Omega-3 Power is an excellent way to get them at a much higher potency than standard fish oil products.* Here’s what others are saying about Brain & Body Power MAX: "This is a great product. I love the pre-packaged convenience of all the nutrients my body needs. I appreciate having a pure product without extra fillers. My overall health and well being feels more balanced than ever since taking Brain & Body Power Max!” -Donna 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. MacAulay, N. (2021). Molecular mechanisms of brain water transport. Nature Reviews Neuroscience, 22(6), 326–344. https://doi.org/10.1038/s41583-021-00454-8 2. Mayo Clinic Staff. (2021, March 19). Exercise and stress: Get moving to manage stress. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469 3. Olson, E. J. (2023, March 1). How many hours of sleep are enough? Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/how-many-hours-of-sleep-are-enough/faq-20057898
Learn more
Here's What You Should Know About Low and High FODMAP Foods
Digestive distress is no fun, and if you suffer from it, you’re hardly alone. According to the American Gastroenterological Association (AGA), 60-70 million Americans suffer from GI issues that can seriously impact their quality of life. (1) AGA’s data shows that nearly 40% of Americans have stopped routine activities in the last year due to annoying, uncomfortable, and – in some cases – debilitating symptoms. (2) Digestive symptoms aren’t always easy to treat because they’re so diverse and manifest differently in different people. They range from relatively common symptoms like bloating and gas, to much more serious ones like blood in the stool. To further complicate matters, many symptoms can be consistent with a wide range of possible causes, ranging from minor food intolerances to colorectal complications. (3) What’s more, these symptoms aren’t easy to talk about. One in three people said they would only discuss their bowel symptoms if their doctor brought it up first. The AGA recently launched an awareness campaign called Trust Your Gut, aimed at shortening the time between having bowel symptoms and actually talking about them with your doctor. (4) This article isn’t about GI health in general – that would take a book to discuss adequately. But it is about a particular intervention that many have found helpful (at least in the short-term). That intervention is a low-FODMAP diet. Bacteria and Your Gut To understand why some health practitioners recommend low-FODMAP diets (don’t worry, I’ll define what they are shortly), it’s helpful to understand something about bacteria and your gut. The human body has about 30 trillion cells, but we also host trillions of non-human cells as well. The most current research estimates that there are 39 of these non-human cells (viruses, bacteria, fungi, and other assorted microbes), about 1.3 times the number of human ones. The name scientists give for that group of microbes is the microbiome, (5) and it’s been an exploding topic of research for over a decade. The cells of the microbiome live mainly in the gut, specifically in the large intestine. Many articles and books have been devoted to explaining how important the health of the microbiome is and detailing ways that we humans can keep it healthy. (6) In fact, the health of the microbiome has been linked to many serious health conditions. (7) But sometimes microbes get into places they don’t belong, for example, the small intestine. If bacteria that doesn’t belong gets into the small intestine and starts to set up shop there, digestive symptoms almost always appear. In fact, there’s now a name for this condition: it’s called SIBO which stands for small intestine bacterial overgrowth. (8) And it can be maddening. Enter low-FODMAP diets. What Are FODMAPs and Should I Eat Low or High FODMAP Foods? Low-FODMAP diets have been found to relieve symptoms of both SIBO and IBS (irritable bowel syndrome). FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (for those who like to nerd out, saccharides are sugars and polyols are sugar alcohols). Foods that contain these compounds are believed to act as prebiotics, which means they “feed” the bacteria that set up residence in the small intestine. (9) A low-FODMAP diet is essentially a symptom-reduction strategy based on starving them out! But there are a couple of problems and cautions. Problem #1: Foods that contain FODMAPs are not bad foods, at least not always. In fact, some of them – like, for example, onions and garlic – are extraordinarily healthy foods. Their only “crime” is to provide food for bacteria that we want to get rid of (or at least remove from the small intestine). This is one reason low-FODMAP diets aren’t recommended long-term. The foods that contain FODMAPs may indeed feed the bacteria in the small intestine, but they also provide nourishment to the “good guy” bacteria in the large intestine, which is why you don’t want to keep them out of your diet forever. At least two studies have demonstrated that being on a long-term, low-FODMAP diet can reduce the levels of beneficial bacteria in the gut (colon). Problem #2: There are an awful lot of foods that contain FODMAPs. Patients put on these diets often say, “There’s nothing left to eat!” which isn’t quite true – but it’s easy to see how people could feel that way. That said, a low-FODMAP diet does offer symptom relief in the short term, and most practitioners will begin to reintroduce FODMAP-containing foods once symptoms are alleviated. Johns Hopkins Medicine characterizes a low-FODMAP diet as a three-step elimination diet: The first step is eliminating foods high in FODMAPs (see accompanying list). This phase is recommended for between 2-6 weeks max. Then start slowly reintroducing these foods, usually one at a time, and observe carefully which ones are problematic for you. Finally, avoid the ones that cause symptoms and go back to eating those that don’t. Symptoms that typically improve on a low-FODMAP diet include cramping, gas, flatulence, bloating, and diarrhea. In one study, low-FODMAP diets reduced the severity of symptoms in over 75% of patients with IBS (compared to a 54% reduction in patients receiving standard dietary advice). Functional medicine expert Chris Kressler, LaC, reports that he’s found low-FODMAP diets to be useful in patients with Crohn’s disease, ulcerative colitis, and diverticulosis. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] What About Fiber? One of the most common issues on a low FODMAP diet is the fact that so many of the restricted foods are important sources of fiber. So, how does a person on a low-FODMAP plan supplement their fiber intake without producing the very symptoms we’re trying to get rid of, like bloating and gas? Fortunately, there’s an easy solution to this problem: partially hydrolyzed guar gum fiber, which is found in hundreds of supplements and food products and doesn’t cause bloating or gas. You can buy it in the store or online under the name SunFiber, which was the first prebiotic soluble fiber supplement to be low-FODMAP diet approved by Monash University. (10) [/wc_box] Foods that are typically restricted are wheat, beans, onions, garlic and milk; they’re typically replaced with low-FODMAP alternatives such as potatoes, rice, zucchini, and lactose-free dairy. Though the complete list of foods high in FODMAPS is dauntingly long, Johns Hopkins Medicine sums up the most important foods to avoid: Dairy-based milk, yogurt, and ice cream Wheat-based products such as cereal, bread, and crackers Beans and lentils Some vegetables, such as artichokes, asparagus, onions, and garlic Some fruits, such as apples, cherries, pears, and peaches Instead, they suggest you base your meals around low FODMAP foods such as: Eggs and meat Certain cheeses such as brie, Camembert, cheddar, and feta Almond milk Grains like rice, quinoa, and oats Vegetables like eggplant, potatoes, tomatoes, cucumbers, and zucchini Fruits such as grapes, oranges, strawberries, blueberries, and pineapple Note that wheat is eliminated not because of gluten, but because wheat is high in fructans, a member of the oligosaccharide family. Nonetheless, it’s probably a good idea to eliminate gluten in general during the restrictive phase of the diet, as gluten can be inflammatory for many people. The good news is that once you reintroduce one or two members of a category of FODMAPs (like fructooligosacchardies for example) and find that everything’s okay, you can usually reintroduce all the other members of that particular category of foods without testing each of them. Then you can move on to the next category. Though you can do a low-FODMAP diet on your own, it’s a great idea to do it under the guidance of a nutritionist or nutritionally educated health professional. Eliminating all these foods can be complicated and challenging, and identifying the ones that are causing symptoms can be a bit of a task. A health professional who specializes in gut and digestive issues can be your best friend during this period. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Low-FODMAP Diets and Sugar Perhaps surprisingly, many common sugars (including cane sugar, raw sugar, and brown sugar,) are low FODMAP. That, however, doesn’t make them healthy. Though they may not trigger symptoms directly, they still raise blood sugar and insulin and can cause metabolic havoc. There is, however, one little-known sugar that is low-FODMAP diet certified: allulose. Allulose is considered a “rare sugar” – it exists in nature and is found in figs, raisins, and molasses, among other foods. There is a ton of published research on allulose, and it’s endorsed by many of the leading lights in the field of metabolic health, including Drs. Benjamin Britten and David Perlmutter. Allulose doesn’t raise blood sugar or insulin, and has been shown in research to lower both insulin resistance and blood sugar. It’s available in stores all over the country. Look for allSweet on the ingredient label. [/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. References: 1. Gibson PR, Shepherd SJ. Evidence-based dietary management of functional gastrointestinal symptoms: The FODMAP approach. J Gastroenterol Hepatol. 2010;25(2):252-258. 2. Staudacher HM, Whelan K. The low FODMAP diet: recent advances in understanding its mechanisms and efficacy in IBS. Gut. 2017;66(8):1517-1527. 3. Halmos EP, Power VA, Shepherd SJ, et al. A diet low in FODMAPs reduces symptoms of irritable bowel syndrome. Gastroenterology. 2014;146(1):67-75. 4. Kressler C. The benefits of low FODMAP diets in chronic digestive disorders. J Integr Med. 2020;18(3):151-157. 5. Zhao Q, Stokholm J, Højland Ersbøll A, et al. Microbiome and metabolome profiles in pregnancy and later childhood are associated with childhood cognitive performance. eLife. 2021;10. 6. Pritchard S, Peppercorn MA. Advances in understanding of the microbiome and its effects on health. BMJ. 2017;356. 7. Gibson PR, Halmos EP, Muir JG. Review article: FODMAPs, prebiotics and gut health—the FODMAP hypothesis revisited. Aliment Pharmacol Ther. 2020;52(2):233-246. 8. Heaton KW, Parker D, Cripps H, et al. Diverticular disease and SIBO: causes and symptoms. Gastroenterology. 2015;149(2):273-280. 9. Jones A, Kressler C. The FODMAP elimination and reintroduction process. Curr Gastroenterol Rep. 2019;21(2):56. 10. Chumpitazi BP, Cope JL, Hollister EB, et al. Gut microbiota modulation with partially hydrolysed guar gum vs low FODMAP diet. Aliment Pharmacol Ther. 2019;49(6):673-682.
Learn more
What You Need to Know About BrainMD’s New Glutathione Supplement!
If you’re looking to support your physical and physiological function over the long haul, it’s crucial that your body has sufficient antioxidant defense against free radical activity. Getting enough antioxidants to help counterbalance free radicals and oxidative stress¹ in the body is a vital way to promote health and wellness. One antioxidant you should make sure you’re getting enough of is glutathione. What is Glutathione? Glutathione is an essential antioxidant produced naturally within the body. It’s known as the “master antioxidant” because it helps protect cells from oxidative damage caused by free radicals. Produced by the liver, glutathione is a substance made from cysteine, glutamic acid, and glycine. It’s involved in building and repairing tissues, making proteins, and supporting immune function, which it does by aiding in the repair and regeneration of damaged cells. Glutathione also plays an important role in detoxification. It helps the liver remove harmful substances (such as toxins and heavy metals) from the body. Eating foods rich in its precursors (cysteine and glycine) – such as eggs, garlic, and onions – can help support glutathione production in the body. However, since some people struggle to absorb the recommended levels of glutathione from their foods, many have turned to high-quality glutathione supplements to help fill this nutrient gap. Supplementing with glutathione may be especially important for the middle-aged and elderly since glutathione levels tend to decrease as the body ages, which may lead to certain illnesses and health problems. Providing ultra-pure, science-backed nutrition, BrainMD is proud to offer its newest antioxidant powerhouse… Glutathione Supercharge your body’s natural detox pathways, support brain health, and strengthen immunity with the potent antioxidant, glutathione.* Taking BrainMD’s Glutathione can help: Support detoxification* Neutralize free radicals for cellular protection* Protect the immune system* Enhance cognitive function* Promote healthy aging by protecting against oxidative damage* Boost energy levels* Glutathione Ingredient Setria® L-Glutathione reduced 250 mg Setria® Glutathione is a patented, clinically studied form of reduced glutathione known for its superior bioavailability and absorption.* Unlike other forms of glutathione, Setria® is produced through a unique fermentation process that preserves its bioactive properties, ensuring maximum potency and effectiveness while eliminating any risk of Transmissible Spongiform Encephalopathy (TSE) contamination.* This superior form of glutathione offers reliable cellular protection for healthy aging, significant immune system and detoxification support, and unmatched antioxidant protection.* Who Can Benefit from Setria® Glutathione? Those seeking protection from oxidative stress: Everyday activities create harmful free radicals that can damage cells and speed up aging.* Setria® Glutathione helps neutralize these free radicals which helps reduce oxidative stress and regenerate essential antioxidants like vitamins C and E.* Those looking to detoxify their system: Setria® Glutathione helps detoxify your body in two key ways: eliminating absorbed toxins through the liver, kidneys, and GI tract, and neutralizing harmful toxins in the gut before they enter your system.* Those who want to supercharge their immunity: Setria® Glutathione strengthens white blood cell function² and boosts natural killer cell activity to enhance immune defense.* Those looking to slow the effects of aging: As you age, your body’s production of glutathione declines, leaving you more vulnerable to fatigue, toxins, and oxidative stress. Setria® Glutathione helps fuel your body’s natural defenses to support your immune system and reduce cell death³, so you can stay strong and resilient.* Glutathione FAQs [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] How do I take Glutathione? Take 1-2 capsules daily in the morning, or as directed by your healthcare professional. For optimal results, continue daily use for at least 3 months. What makes this product different from the competition? Setria® is a patented, clinically studied form of glutathione that’s effective at raising and maintaining glutathione levels in the body.* Regular glutathione can be poorly absorbed, but Setria® provides superior absorption and longer-lasting effects.* 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 or while breastfeeding? While Glutathione is generally considered safe for most people, its use during pregnancy and while breastfeeding has not been extensively studied. It’s important to consult with a healthcare provider before taking Glutathione or any supplement during pregnancy or while breastfeeding. Does Glutathione contain any allergens? No. Glutathione 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 Glutathione work even better? For even greater benefits, it’s recommended to combine Glutathione with NeuroVite Plus Multivitamin and Neuro-C Vitamin C for enhanced immune function, antioxidant defense, and longevity.* [/wc_box] Make Glutathione Your Own Setria® Glutathione is clinically studied to elevate your glutathione levels more effectively than other glutathione supplements.* This powerful antioxidant works behind the scenes to detoxify your body, slow down the effects of aging, and give your immune system the boost it needs to keep you healthy and resilient.* With Setria® Glutathione, you can restore your body’s defenses and feel energized, strong, and youthful every day.* Try BrainMD’s Glutathione today! Note: As with any dietary supplement, be sure to consult with your healthcare practitioner before beginning any wellness regimen, especially if you’re currently taking any medications. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about 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. Sekhar RV, Patel SG, Guthikonda AP, et al. Deficient synthesis of glutathione underlies oxidative stress in aging and can be corrected by dietary cysteine and glycine supplementation. Am J Clin Nutr. 2011 Sep;94(3):847-53. doi: 10.3945/ajcn.110.003483. Epub 2011 Jul 27. PMID: 21795440; PMCID: PMC3155927. 2. Richie, J.P., Nichenametla, S., Neidig, W. et al. Randomized controlled trial of oral glutathione supplementation on body stores of glutathione. Eur J Nutr 54, 251–263 (2015). 3. Sastre, J., Pallardó, F.V. & Viña, J. Glutathione, oxidative stress and aging. AGE 19, 129–139 (1996).
Learn more
What is BPH and What Foods Can Help?
If you’re a middle-aged man, you might be making multiple trips to the bathroom each night. One common culprit of nightly urination (nocturia)¹ for many men is an enlarged prostate. But what exactly is the prostate, and why does it often become enlarged as men get older? Prostate Issues 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, prostate problems can increase your risk of developing other conditions such as urinary tract infections, kidney damage, or BPH. What Is BPH? An enlarged prostate, or benign prostatic hyperplasia (BPH), 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 getting BPH.² Additionally, medications used to treat high blood pressure, high blood sugar levels, and mood issues may worsen symptoms or cause urinary retention. Standard BPH Treatment 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 or avoiding caffeine and alcohol before bedtime. 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, such as tamssulosin (Flomax) or terazosin (Hytrin), are commonly used to help relax the muscle fibers that tighten around the urethra. Other medications, like dutasteride (Avodart) and finasteride (Propecia), help block the hormones that can cause prostate enlargement. In cases where medication is ineffective, surgery, such as transurethral resection of the prostate (TURP),³ may be recommended. If the thought of taking medications or undergoing a medical procedure isn’t your first choice, there may be certain natural interventions that can help your situation. Making healthy lifestyle choices, such as exercising regularly and getting quality rest, may help reduce the chances of developing BPH and other prostate/urinary issues. In addition to these 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 consider getting via foods each day. 3 of the Best Foods to Help Relieve Symptoms of BPH [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Avocados Avocados offer both healthy fat and fiber, which can help support blood sugar levels and provide sustained energy. Much of an avocado’s fat is oleic acid, a monosaturated fat also present in olive oil, which may be responsible for some of its health benefits. Avocados are rich in beta-sitosterol,⁴ a plant-derived nutrient that may help reduce BPH issues. Though the effectiveness of beta-sitosterol supplements hasn’t been validated,⁵ eating foods rich in this plant sterol may help relieve BPH symptoms. These foods include: Pecans Pumpkin seeds Wheat germ Leafy Green Vegetables Dark, leafy greens are packed with nutrients that can help improve your health. They’re loaded with vitamins and minerals, and contain high levels of fiber which can help regulate digestion and elimination. Also, they’re low in carbohydrates, which makes them a great option for people with blood sugar issues. Some of the healthiest leafy greens are: Kale Spinach Swiss chard Collard greens Mustard greens Since they’re rich in antioxidants, introducing a variety of leafy greens into your diet may be an important step toward relieving BPH issues. Tomatoes There’s a reason for the tomato’s bright red coloring…it’s loaded with lycopene. This bright-colored carotenoid may help lower the risk of developing prostate issues and slow the progression of BPH.⁶ Other foods rich in lycopene are: Apricots Papaya Pink grapefruit Watermelon [/wc_box] Schedule Regular Check-ups An enlarged prostate is a common condition that affects many men as they age. 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. Though BPH often can be addressed with lifestyle modifications, some cases may require additional steps to help manage the issue. Early detection and treatment can help relieve 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. 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. Cleveland Clinic. (n.d.). Nocturia: Causes, symptoms, diagnosis & treatment. Cleveland Clinic. Retrieved November 15, 2024, from https://my.clevelandclinic.org/health/diseases/14510-nocturia 2. Harvard Health Publishing. (n.d.). Prostate health. Harvard Medical School. Retrieved [Date you accessed the page], from https://www.health.harvard.edu/topics/prostate-health 3. Nall, R. (2016, December 19). Transurethral resection of the prostate (TURP). Healthline. Retrieved November 15, 2024, from https://www.healthline.com/health/transurethral-resection-of-the-prostate 4. Penugonda, K., & Lindshield, B. L. (2013). Fatty acid and phytosterol content of commercial saw palmetto supplements. Nutrients, 5(9), 3617–3633. https://doi.org/10.3390/nu5093617 5. Mayo Clinic Staff. (n.d.). Benign prostatic hyperplasia (BPH) – Diagnosis and treatment. Mayo Clinic. Retrieved November 15, 2024, from https://www.mayoclinic.org/diseases-conditions/benign-prostatic-hyperplasia/diagnosis-treatment/drc-20370093 6. Schwarz, S., Obermüller-Jevic, U. C., Hellmis, E., Koch, W., Jacobi, G., & Biesalski, H.-K. (2008). Lycopene inhibits disease progression in patients with benign prostate hyperplasia. The Journal of Nutrition, 138(1), 49–53. https://doi.org/10.1093/jn/138.1.49
Learn more
These Are Some of the Best Nutrients for Sports Recovery
Exercise is vital to building and maintaining strong muscles and joints. Without a consistent exercise regimen, your muscles can become weak and flabby and your joints stiff and brittle. But be sure to avoid excessive exercise, which can cause severe muscle and joint discomfort, and may lead to knee, hip, or joint injury, which may require surgery. Here are a couple common ways of overdoing it… Tennis Elbow Though a popular sport played by many around the world, tennis might not be the right sport for those who get winded quickly or have reduced mobility. The sport can come with other physical problems too, most famously, “tennis elbow.” This condition may result from excessive playing or repetitive movement and involves irritation or swelling of the tendons in the elbow. Though the name specifically indicates the elbow, a player also may experience pain in their forearm or wrist. Tennis players may have soreness in any number of muscle groups and may develop pain in their joints. Proper technique may help reduce the potential for injury, so working with a tennis instructor or experienced player might be a good idea, especially if you’re just starting out with the sport. Also, if you have any pre-existing injuries, consider consulting a physical therapist or sports medicine specialist before hitting the court. Plantar Fasciitis Plantar fasciitis is a type of heel pain that afflicts many people. Your plantar fascia is a band of tissue that connects your toes to your heel bone; it supports the arch of your foot and helps to absorb shock when you walk or run. Plantar fasciitis is common in runners, overweight individuals, and those who wear shoes with insufficient support. One sign you may have plantar fasciitis is a sharp pain when you take the first few steps in the morning. As you move around, the pain typically begins to diminish. However, the pain may return if you stand for an extended period, take a jog, or engage in rigorous physical activities. To treat plantar fasciitis, physical therapy may be a great place to start. A therapist can help you with specific stretches to strengthen the lower leg muscles, the Achilles tendon, and the plantar fascia. They also might indicate if athletic tape is needed to help relieve pain, and if so, where to place it on your foot. In addition to these two common sports injuries, there are many other activities that can cause aches and pains in various muscles, joints, ligaments, and tendons in your body. Let’s take a quick look at some of the best and worst physical activities for your body, especially as you age. Worst Sports for Your Body Consider avoiding these high-impact sports (especially if you’re already dealing with consistent joint or muscle pain): Basketball Football Rugby Long-distance running Racquet sports (tennis, squash, racquetball) Any sport where you kick a ball, run at high speeds, or make rapid directional changes can be punishing to the joints and ligaments. Best Sports for Your Body Here are a few activities you might consider if you suffer from joint pain: Walking Swimming Rowing Cycling Yoga In addition to these low-impact sports, it’s a good idea to support your joints, ligaments, and muscles with high-quality nutrients. Sports Recovery: Natural Supplements to Help Your Body Heal Curcumin from Turmeric Modern science has extensively researched curcumins (technically, curcuminoid polyphenols) and established their powerful antioxidant and anti-inflammatory benefits,¹ along with many other positive actions. There are several potential health benefits of curcumin, including support for cardiovascular health, cognitive health, and mood. In addition to supporting the brain, curcumin also may help the eyes, heart and circulation, joints, intestinal tract, skin, prostate, muscles, nerves, and numerous other human tissues. However, turmeric powder is very poorly absorbed.² Also, many turmeric and curcumin supplements deliver insufficient amounts of these nutrients. Brain Curcumins BrainMD’s Brain Curcumins supports working memory, calmness, and satisfaction in coping with mental strain.* Brain Curcumins provides the three major curcumins in Longvida® Optimized Curcumin Extract.* Longvida is a breakthrough formula that fights physical fatigue and can help support a healthy mood.* It’s also clinically shown to have high absorption in humans along with brain benefits.* Omega-3 Fatty Acids The omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) have a wide range of profound health benefits, from supporting heart and joint health to promoting healthy cognition and mood. Omega-3s play a crucial role in regulating the body’s healthy inflammatory responses, which reduce the chances of having problems with your circulation, joints, and other organs. It’s thought that EPA and DHA may help reduce inflammation in the brain.³ EPA plays a critical role in supporting the healthy regulation of cellular inflammation while DHA is the most abundant omega-3 found in the brain and is important in maintaining nerve cell structure and function. Here are two powerful and ultra-pure omega-3 supplements: Omega-3 Power Omega-3 Power is a potent fish oil supplement that provides high-quality EPA and DHA fatty acids.* These fatty acids are essential for our brain cells to make the trillions of connections that enable peak cognitive, mood, and behavioral performance.* Sourced from pelagic (not bottom-feeders) fish species with short lifespans (so that they don’t accumulate too many toxins), the fish oil in Omega-3 Power undergoes the most advanced purification process in the supplement industry.* The oil in Omega-3 Power is also recognized by several international organizations as a sustainably managed ingredient.* Omega-3 Power Squeeze Omega-3 Power Squeeze is a pleasant-tasting fish oil liquid omega-3 emulsion, customized for children and adults seeking an alternative to taking capsules.* It delivers 910 mg EPA and 590 mg DHA for a total of 1500 mg per serving. The ultra-pure fish oil in Omega-3 Power Squeeze is extracted in its natural triglyceride form from sustainably harvested fish.* The fish oil is tested by independent labs to exclude over 250 toxic contaminants, heavy metals, and other substances.* It is maintained fresh throughout the verification process and then is gently purified and emulsified for better absorption and taste.* Getting adequate amounts of EPA and DHA is a great way to improve overall brain and body function and well-being.* Whether in capsule or liquid form, the EPA and DHA omega-3 fatty acids in these well-absorbed, proprietary fish oil supplements can help promote a healthy mood, improved cognition, and whole-body wellness.* Live Pain-free Physical exercise is perhaps the single most important thing you can do to keep your brain and body health. Exercise is a great way to feel better, stay healthy, and just have fun. As a general goal, aim for at least 30 minutes of some form of physical activity every day. But be careful not to overdo it. Excessive exercise can lead to muscle and joint pain or other serious physical problems. These sports recovery tips can help reduce pain so you can stay active and live a pain-free life. Start strengthening your muscles and joints with these supporting nutrients today!* At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Hewlings, S. J., & Kalman, D. S. (2017). Curcumin: A review of its effects on human health. Foods, 6(10), 92. https://doi.org/10.3390/foods6100092 2. Stohs, S. J., Chen, O., Ray, S. D., Ji, J., Bucci, L. R., & Preuss, H. G. (2020). Highly bioavailable forms of curcumin and promising avenues for curcumin-based research and application: A review. Molecules, 25(6), 1397. https://doi.org/10.3390/molecules25061397 3. Calder, P. C. (2010). Omega-3 fatty acids and inflammatory processes. Nutrients, 2(3), 355–374. https://doi.org/10.3390/nu2030355
Learn more
Here Are Some of the Best Foods for Sleep
What keeps you up at night? The list of reasons why people miss out on a good night’s sleep is extensive. According to the Institute of Medicine (US) Committee on Sleep Medicine and Research, as many as 70 million Americans have ongoing sleep problems that interfere with their daily functioning.¹ High-quality sleep is essential to wellness. If you aren’t getting the recommended 7 to 9 hours of sleep each night,² you’re setting yourself up for a host of physical and mental issues. If you have problems falling asleep at night, a proper diet may help you achieve restful sleep. Here Are Some of the Top Foods That Can Help Improve Your Sleep Tryptophan-rich Foods The human brain naturally produces a soothing neurotransmitter called serotonin, mostly from the amino acid tryptophan that's derived from dietary proteins. Serotonin plays many important roles in the brain’s biochemistry and is intimately involved in maintaining an upbeat mood, boosting self-confidence, sustaining the body’s 24-hour circadian rhythms, and facilitating sustained and deep sleep. Very few foods contain premade serotonin, and once absorbed into the blood it can’t get across the blood-brain barrier. However, tryptophan from food proteins does get across this barrier, so it’s possible to support serotonin needs by eating foods that boost the brain’s tryptophan levels. Examples of foods rich in L-tryptophan are: Spirulina Seeds (especially pumpkin and chia) Squash Watermelon Grass-fed meats (beef, lamb, goat) Free-range poultry (chicken, turkey, duck) Wild-caught salmon and tuna Peas and beans (not canned) Tofu, tempeh, tahini, natto Edamame Eggs (especially the whites) Spinach Magnesium-rich Foods Magnesium is a mineral nutrient essential for over 300 enzymes and is fundamental to your health.³ Magnesium helps promote memory, positivity, and quality sleep. Some leafy-green vegetables, whole grains, nuts and beans are good magnesium foods, but dietary intake has declined by at least 40% in the last 4 decades due to changes in food harvesting and processing, water purification, and overall dietary habits. GABA-rich Foods The neurotransmitter most associated with calming effects in the brain is GABA (technically, Gamma-AminoButyric Acid). Clinical research suggests taking GABA by mouth can help cope with stress, improve mood, and generally have calming effects.⁴ Also, GABA has mild relaxation properties that can support a balanced mood and restful sleep. GABA is naturally found in many teas, such as black, green, and oolong teas. It also can be found in fermented foods including yogurt, kefir, and tempeh. Other foods that may contain GABA (or boost its production in the body) include fava, lentils, beans, nuts and seeds, fish, broccoli, spinach, and berries. Steer Clear of These Sleep Stealing Foods If you struggle with frequent changes in your mood and energy levels, it can be helpful to avoid certain foods and beverages that can trigger mood shifts or energy spikes that can prevent you from getting to sleep at night. Foods to Avoid for Better Sleep: Caffeine Alcohol Sugar Breads Pasta Potatoes White Rice As with any changes in diet, it’s important to introduce new foods gradually to allow your body to adjust to a new routine and ensure that you don’t have any food allergies. You may be amazed at the abundance of energy and the lifted moods these healthful foods can provide. Foods for Better Sleep Remember, fuel your brain with these key foods to reduce stress, improve mood, and increase your chances of getting a great night’s sleep! 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 sleep products and our full list of supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Centers for Disease Control and Prevention (US). (2003). Report to Congress on Mild Traumatic Brain Injury in the United States: Steps to Prevent a Serious Public Health Problem. National Center for Injury Prevention and Control. https://www.ncbi.nlm.nih.gov/books/NBK19960/ 2. Lozano, R., Fullman, N., Mumford, J. E., Knight, M., Barthelemy, C. M., Abbafati, C., ... & Murray, C. J. L. (2018). Measuring progress from 1990 to 2016 and projecting attainment to 2030 of the health-related Sustainable Development Goals for 195 countries and territories: A systematic analysis for the Global Burden of Disease Study 2016. The Lancet, 392(10159), 2091-2138. https://doi.org/10.1016/S0140-6736(18)32281-5 3. National Institutes of Health, Office of Dietary Supplements. (2022). Magnesium: Fact sheet for health professionals. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ 4. Cleveland Clinic. (2022, February 14). Gamma-aminobutyric acid (GABA): What it is, function & benefits. https://my.clevelandclinic.org/health/articles/22857-gamma-aminobutyric-acid-gaba
Learn more