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Best Foods to Help Relieve PMS Symptoms + Recipes!
Cramps, bloating, mood swings, and fatigue – these are all common symptoms for women experiencing PMS. Every month, millions of women endure uncomfortable physical and mental symptoms, assuming that they just have to suffer through them. The good news? You don’t have to. Research has shown that something as simple as adjusting your diet can significantly ease these common PMS symptoms. PMS occurs during the luteal phase of a woman’s monthly cycle, which is the final phase after ovulation. Your hormones are shifting, and your overall energy is declining. PMS symptoms can also persist into the menstrual phase once your bleeding starts. Discover the best foods to support your hormones and alleviate PMS symptoms, including nutrient-rich fruits and vegetables, healthy fats, high-quality proteins, and complex carbohydrates. These foods can help you feel your best – even when that time of the month hits. Plus, we’ve included a couple recipes to help set you up for success! What to Eat During Your Period to Help Relieve PMS Symptoms Many of the recommended foods offer several benefits, addressing multiple symptoms at once. To help you better manage your symptoms, we’ve organized them based on their specific benefits. Foods For Abdominal Cramps Hemp Seeds Packed with protein and rich in omega-3 and omega-6 fatty acids, hemp seeds are a nutritious addition to salads, smoothies, or yogurt for PMS relief. They have been shown to reduce the effects of prolactin, a hormone that contributes to PMS symptoms. Hemp seeds are anti-inflammatory and can also help relieve digestive discomfort and breast tenderness. Salmon Another great source of protein and omega-3 fatty acids, salmon is anti-inflammatory and can aid in reducing period cramps, bloating, and other aches and pains. Salmon is one of the best food sources of vitamin D and is high in vitamin B6. Both of these essential vitamins help your body produce serotonin, which helps regulate your mood. Getting enough vitamin D and B6 can reduce mood swings, irritability, and feelings of sadness. Chamomile Tea An age-old herbal remedy, chamomile tea might be just what you need in the days leading up to, and during, your period to reduce cramps and promote relaxation. Chamomile contains compounds like flavonoids and terpenoids, which have anti-inflammatory effects. It’s also a natural muscle relaxant. The antispasmodic properties of chamomile can reduce the severity of spasms in your uterus and ease cramping. Dark Leafy Greens Dark leafy greens like kale, spinach, Swiss chard, and arugula are excellent for reducing PMS symptoms, including cramps, due to their high content of essential nutrients like magnesium, calcium, iron, vitamin E, vitamin C, and B vitamins. Leafy greens can also provide you with quick energy and ward off oncoming fatigue that often comes with PMS. If you’re not in the mood for a salad, you can always freeze leafy greens and add them to smoothies. Alternatively, you can sauté them or add them to soups for something warmer. Foods For Digestion & Bloating Oatmeal A great option for a quick breakfast, oatmeal is high in fiber, zinc, and magnesium, which are known to improve digestion and reduce cramps. One cup of oatmeal contains about 14 milligrams of iron, a nutrient essential to replenish during your period. The complex carbohydrates in oats can also fight fatigue and mood swings. Broccoli The unique nutritional properties of broccoli can help to balance your hormones. Rich in antioxidants and high in fiber, broccoli supports good digestion and helps with the detoxification process of excess estrogen. Bone Broth Abounding in health benefits, bone broth is great for your gut health. The collagen and gelatin in bone broth help strengthen your gut lining, which is essential for hormone balance. Keep it stocked in your pantry, or simmer some homemade bone broth to add it to your diet near the end of your menstrual cycle to provide key nutrients to help relieve PMS symptoms and support muscle relaxation. Bananas When your tummy isn’t feeling great, you have probably been taught to reach for a banana – and for good reason. Rich in fiber, vitamin B6, and potassium, bananas can support digestion, reduce bloating, and alleviate constipation, and water retention. Additionally, the vitamin B6 in bananas that supports the production of serotonin can lead to an improved mood. Foods For Mood Swings Pumpkin Seeds Pumpkin seeds are recommended as one of the best foods to eat to get magnesium and zinc. If you’re looking for a natural mood boost, magnesium is one of the best options. These small but mighty seeds are also rich in omega-3’s, iron, and fiber. Sweet Potatoes Cravings for carbs may be higher before and during your period, making sweet potatoes a healthy option as a complex carbohydrate when the cravings hit. They are also high in vitamin B6, vitamin C, potassium, fiber, and zinc. Yogurt The probiotics in yogurt can help with gut health, which is tied to brain health and mood. Yogurt also contains calcium and vitamin D, which have both been shown to ease PMS symptoms like irritability and fatigue. Choose an unsweetened yogurt without added sugar. For more flavor or crunch, try topping it with berries, nuts, or seeds. Foods For Energy Watermelon If you’re looking for a snack that will energize you, watermelon is a great choice. Watermelon is about 90% water, making it one of the most hydrating fruits. It’s also packed with antioxidants, which can help reduce oxidative stress in the body and promote overall well-being. Watermelon helps to flush out the body. Eat it on an empty stomach or at the beginning of a meal to help reduce bloating and promote good digestion. Citrus Fruits Bursting with craveable sweetness – fruits like oranges, lemons, limes, and grapefruit are abundant in vitamin C. During your period, iron levels run low, and in order for your body to be able to absorb more iron, you need vitamin C. Thanks to their high water content and natural sugars, citrus fruits are a guilt-free way to get a midday energy boost. The electrolytes in citrus fruits also help prevent dehydration, which can lead to fatigue and worsen PMS symptoms like low mood, headaches, and cramps. Eggs Loaded with nutrients, protein, and fat, eggs are well-known as an energy food. Eggs are a complete protein, meaning that they contain all nine essential amino acids that the body can’t synthesize on its own. Eggs are a good way to provide your body with a sustained source of energy and keep your blood sugar stable. They also contain vitamin D which is associated with a reduction in PMS symptoms. Almonds A quick and easy PMS-friendly snack, almonds are a good plant source of protein, healthy fat, fiber, B vitamins, and magnesium. Along with fighting fatigue, almonds can help manage cramps and reduce inflammation. 2 Easy Recipes to Help Relieve PMS Symptoms Nut Butter Overnight Oats Ingredients: ½ cup rolled oats ½ cup almond milk 1 tablespoon chia seeds 1 teaspoon maple syrup 2 tablespoons nut butter Instructions: Combine rolled oats, almond milk, chia seeds, maple syrup, and nut butter in a mason jar or bowl. Stir with a spoon to combine. Cover the jar or bowl with a lid or plastic wrap. Refrigerate overnight, or for at least 4 hours to soak completely. In the morning, give the oats a stir and top with nuts or fresh fruit, if desired. Enjoy! Watermelon Citrus Smoothie Ingredients: 1 orange, peeled 4 cups frozen watermelon chunks 1 banana, peeled 1 lime, juiced Instructions: Add peeled orange, banana, frozen watermelon chunks, and juice of the lime to a blender. Blend on high until smooth. Enjoy! At BrainMD, we’re dedicated to providing the highest quality brain 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. This article has been scientifically reviewed and approved by Nicole Avena, PhD. References: National Center for Biotechnology Information (NCBI). (n.d.). Studies published so far showed the effectiveness of dietary changes in reducing PMS symptoms. Public Library of Science. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11206370/ Mount Sinai Health System. (n.d.). Premenstrual syndrome (PMS). Mount Sinai. Retrieved from https://www.mountsinai.org/health-library/condition/premenstrual-syndrome WebMD. (n.d.). Health benefits of hemp seeds. WebMD. Retrieved from https://www.webmd.com/diet/health-benefits-hemp-seeds National Center for Biotechnology Information (NCBI). (n.d.). Chamomile and its effects on PMS symptoms. Public Library of Science. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6970572/ Sahebkar, A., Henrotin, Y., & Veronese, N. (2019). Colchicine: A potential new treatment for osteoarthritis? Biomedicine & Pharmacotherapy, 109, 1694–1701. https://doi.org/10.1016/j.biopha.2018.11.122
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Magnesium Supplement Benefits: Improve Sleep, Mood & More
Do You Get Enough Magnesium? If not, you should. There’s a reason why this powerful, versatile mineral is referred to as “essential". Magnesium Supplement Benefits Magnesium is a mineral nutrient that’s crucial for our health and survival. It’s required by a wide variety of our enzymes and other functional proteins, including practically all 300 energy-related enzymes that our cells depend on to make and use energy. This powerful nutrient is vital for the brain to think, for the heart to beat, and for practically all the body’s functions (Schwalfenberg & Genuis, 2017). Nutrient for Healthy Aging Magnesium is vital to the functioning of our 30 trillion cells. All of them require magnesium to generate the energy they need (Costello et al., 2016). It plays a significant role in DNA synthesis, gene maintenance, and telomere stability—the protective caps at the end of chromosomes that serve as markers of aging. Adequate magnesium levels may support longer telomeres, which are linked to healthier aging and longevity (Bo et al., 2020). Unfortunately, magnesium has been declining in our food supply due to soil depletion and food processing. Older adults are at greater risk of deficiency because of reduced digestive efficiency and chronic conditions that impact magnesium absorption. Taking a well-designed magnesium supplement can significantly improve energy levels, bone health, and overall quality of life for aging individuals. Total Brain Support Magnesium is beneficial for brain function. It regulates the electrical activity of neurons by balancing calcium activity, ensuring the brain’s electrical impulses remain steady. This regulation helps prevent overexcitement of neurons, which can lead to cognitive dysfunction and mood imbalances (Barbagallo & Dominguez, 2017). Magnesium supports neurotransmitter activity, memory, and learning, making it essential for cognitive performance. Taking magnesium supplements has been shown to reduce stress, promote calmness, and enhance mental clarity (Kirkland et al., 2018). For those experiencing mood swings, brain fog, or sleep disturbances, magnesium is a natural and effective solution. Heart and Circulatory Support Magnesium is fundamental for cardiovascular health. It regulates the heart’s rhythm by counterbalancing calcium’s role in muscle contraction. Sufficient magnesium levels ensure smooth muscle relaxation, supporting optimal heart rate and blood vessel tone (Zhang et al., 2017). Studies show that magnesium promotes healthy blood pressure and reduces the risk of cardiovascular disease by improving vascular function and lowering inflammation (Rosique-Esteban et al., 2018). Known as “the relaxation mineral,” magnesium also helps prevent palpitations, supports adrenaline regulation, and improves sleep quality—all essential factors for heart health. Fortify Your Defenses Magnesium plays a crucial role in immune defense and inflammatory balance. Low magnesium levels have been associated with elevated C-reactive protein (CRP), a marker of inflammation that increases the risk of chronic diseases (Mazur et al., 2015). Adequate magnesium supports immune function by regulating calcium activity and maintaining healthy cellular defenses. Magnesium also protects against kidney stones, abdominal pain, and calcium-related heart issues by preventing excessive calcium build-up, which can lead to calcification in tissues. Workout Relief Magnesium is essential for muscle function and recovery. During exercise, magnesium regulates calcium levels in skeletal and smooth muscles, allowing for efficient contraction and relaxation. Deficiency can lead to cramps, spasms, and fatigue, making supplementation critical for athletes and active individuals (Volpe, 2015). Sweating during workouts depletes magnesium stores, which can impact performance. Taking magnesium before or after exercise can help restore energy, reduce muscle soreness, and prevent cramps. It also aids in muscle repair during sleep, supporting faster recovery and improved endurance. Healthy Pregnancy Magnesium is vital for maternal and fetal health. It supports proper growth, bone development, and neurological function in the developing baby. Pregnant women require higher magnesium intake to reduce the risk of complications such as preeclampsia, gestational diabetes, and preterm labor (García-González et al., 2019). Magnesium also helps mothers maintain healthy blood pressure, prevent muscle cramps, and support relaxation during pregnancy and breastfeeding. Ensuring adequate magnesium levels is beneficial for both mother and baby throughout this critical period. Types of Magnesium in Supplements Magnesium Citrate Magnesium citrate is one of the most bioavailable forms of magnesium, meaning it is easily absorbed by the body. It is particularly beneficial for individuals with digestive concerns, as it helps alleviate constipation by drawing water into the intestines. This form is ideal for overall magnesium supplementation and supports energy production, muscle relaxation, and heart health. Magnesium Malate Magnesium malate combines magnesium with malic acid, a natural compound found in fruits. It is particularly effective for reducing muscle fatigue and improving energy production. Athletes and individuals with chronic pain conditions, such as fibromyalgia, may benefit from magnesium malate for its ability to relieve soreness and promote recovery. Magnesium Glycinate Magnesium glycinate is bound to glycine, an amino acid that supports relaxation and calmness. This form is gentle on the stomach and is ideal for individuals seeking relief from stress, anxiety, and sleep disturbances. It also supports muscle function, cardiovascular health, and nervous system balance. What Are the Signs of Low Magnesium? The CDC reports that over half of Americans do not meet the recommended daily intake of magnesium (CDC, 2021). Factors such as poor diet, alcohol use, stress, medications, and chronic illnesses contribute to this deficiency. Signs of low magnesium include: Irritability or mood changes Fatigue and muscle weakness Cramps or spasms Sleep disturbances Brain fog or poor concentration Since magnesium levels in the blood may remain stable until severe deficiency occurs, a red blood cell magnesium test provides a more accurate measure. BrainMD’s Magnesium Chewable Vitamins Magnesium Chewables are formulated with three highly absorbable forms of magnesium: magnesium citrate, magnesium malate, and magnesium glycinate.* These forms are superior to magnesium oxide, which is poorly absorbed by the body.* Each delicious citrus-flavored chewable provides 150 milligrams of magnesium, supporting optimal brain, heart, and muscle health.* They are free from common allergens, sugar, artificial additives, and are suitable for vegans and individuals of all ages.* Simply chew one tablet at a time, followed by water, for easy and effective magnesium support.* At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Magnesium Chewables 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. Scientific References: Barbagallo, M., & Dominguez, L. J. (2017). Magnesium and aging. Current Pharmaceutical Design, 23(27), 4040-4047. https://doi.org/10.2174/1381612823666170706145007 Bo, S., Pisu, E., & Grassi, G. (2020). Magnesium and aging. Nutrients, 12(4), 1166. https://doi.org/10.3390/nu12041166 Centers for Disease Control and Prevention (CDC). (2021). National Health and Nutrition Examination Survey (NHANES). Retrieved from https://www.cdc.gov/nchs/nhanes/index.htm Costello, R. B., Elin, R. J., & Rosanoff, A. (2016). Magnesium and health outcomes: An evidence-based review. Advances in Nutrition, 7(2), 368-383. https://doi.org/10.3945/an.115.009720 García-González, A., Mendoza-Morales, L., & León-Pedroza, J. (2019). Magnesium in pregnancy. Obstetrics and Gynecology Science, 62(3), 151-159. https://doi.org/10.5468/ogs.2019.62.3.151 Mazur, A., Maier, J. A., & Rock, E. (2015). Magnesium and the inflammatory response. Magnesium Research, 28(3), 92-98. https://doi.org/10.1684/mrh.2015.0388 Rosique-Esteban, N., Guasch-Ferré, M., & Hernández-Alonso, P. (2018). Dietary magnesium intake and cardiovascular risk. Journal of the American Heart Association, 7(10), e008339. https://doi.org/10.1161/JAHA.117.008339 Schwalfenberg, G. K., & Genuis, S. J. (2017). The role of magnesium in clinical healthcare. Scientifica, 2017, 4179326. https://doi.org/10.1155/2017/4179326 Volpe, S. L. (2015). Magnesium and the athlete. Current Sports Medicine Reports, 14(4), 279-283. https://doi.org/10.1249/JSR.0000000000000164 Zhang, X., Li, Y., & Del Gobbo, L. C. (2017). Effects of magnesium supplementation on blood pressure. Hypertension, 70(2), 324-333. https://doi.org/10.1161/HYPERTENSIONAHA.117.09432
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Cycle Syncing Your Lifestyle to Your Menstrual Phases
Cycle syncing is all about adjusting your mindset, exercise, rest, and nutrition routines to align with the phases of your menstrual cycle. It can help you feel your best, make the most out of your day, and gain a better understanding of your body’s moods and needs. If you ever feel like your body’s cycle is working against you, cycle syncing might be just what you need to bring your body and life into harmony and optimize your efforts. A Guide to Cycle Syncing Your Life Throughout each month, women’s hormones follow a regular pattern. There are four distinct phases, and during each of these phases, you have certain strengths and challenges. When you’re aware of your hormone phases, you can better support these fluctuations. Exercise, Rest, Nutrition, and Mindset: What You Need to Know Through Each Phase Your menstrual cycle starts with the first day of your period and ends the day before the next one starts. The number of days that each phase lasts is approximate and may vary slightly. Follow these recommendations to sync your cycle with your life. Menstrual Phase: Days 1-5 This is the beginning of your cycle, marked by the shedding of your uterine lining. This phase typically lasts between 3 and 7 days. During the menstrual phase your estrogen and progesterone levels are at their lowest point. Your body is working hard, leading to the depletion of essential nutrients due to blood loss. Extra rest and nutritional support are often needed. Menstrual Phase Exercise and Rest While energy levels tend to be lower, regular exercise during your period can help manage pain and stress levels. Opt for low-intensity workouts: Walking Hiking Pilates Yoga Stretching This is a great time to catch up on rest and self-care. Your body will want comfort and warmth, so allow yourself to indulge in power naps to recharge your energy. Menstrual Phase Nutrition Although you may crave comfort foods, don’t let your body fool you into eating unhealthy sweets and processed foods, as they will worsen how you feel. Instead, focus on getting specific vitamins and nutrients from nourishing foods. Iron-rich foods can help replenish the iron from blood loss. Leafy greens, lean red meats, lentils and beans are all iron-rich. Vitamin C helps with iron absorption. Good sources include citrus fruits, berries, broccoli, and red peppers. Vitamin K can reduce heavy bleeding. It can be found in leafy greens, blueberries, cabbage, and eggs. Omega-3 fatty acids reduce inflammation and cramping. Add flaxseeds, chia seeds, fish, and tree-nuts to your diet. Menstrual Phase Mindset Calming and introspective activities like meditation, journaling, and breathing exercises can be incredibly helpful during this time. They can help alleviate stress and promote emotional balance. Incorporate these 3 activities for greater self-awareness and calm: Breathing Exercises: to soothe the nervous system and reduce pain perception. Journaling: for a safe space to express yourself, manage mood swings, track patterns, and navigate feelings. Meditation: to deepen relaxation and heighten awareness. Follicular Phase: Days 6-14 Beginning the day after your bleeding ends, the second phase typically lasts 7 to 10 days. Your energy levels and mood will be picking up. Your brain releases the follicle stimulating hormone to prepare for ovulation. Follicular Phase Exercise and Rest With increasing energy, this is the perfect time to challenge yourself in your workouts. Aim for higher intensity exercises and increase your weights or resistance: HIIT exercises Strength training Running and jogging Cycling While your body won’t need as much rest during this phase, continue to prioritize adequate sleep. Follicular Phase Nutrition With your workouts ramping up, focus on getting good protein to support muscle growth and repair: Lean meats Eggs Quinoa Legumes In addition to protein, fresh fruit, vegetables, and fiber are essential for supporting your energy levels and metabolism. Focus on foods that help your body balance estrogen and reduce inflammation: Leafy greens Healthy fats: avocado, olive oil, nuts, seeds Fermented foods Seeds: pumpkin and flax Follicular Phase Mindset During the follicular phase you may feel more creative and have increased problem-solving ability. You will likely feel more optimistic and open to new experiences. This is a perfect time to: Start new projects Brainstorm Socialize Meal plan Try new things Ovulation Phase: Days 15-17 During this shortest, middle phase of your cycle, your estrogen and progesterone levels peak, and there’s an LH surge right before ovulation. These hormonal changes lead to improved mood, energy, confidence, and increased libido. Some women may experience heightened sensitivity or mild abdominal discomfort during ovulation as their body transitions to the next phase. Ovulation Phase Exercise and Rest Your energy levels are at their peak. Continue with strength training and high intensity exercises. This is the ideal time to focus on endurance workouts that push your stamina: Circuit training HIIT Dance workouts Boot camp Ovulation Phase Nutrition Support your body’s demands during ovulation by eating lean proteins, antioxidants, and magnesium-rich foods to reduce inflammation. Fibrous foods are also essential to aid excess estrogen detoxification. Incorporate these foods into your diet: Lean proteins like chicken, turkey, eggs, and Greek yogurt Whole grains Beans Cruciferous vegetables Leafy greens Berries Dark chocolate Almonds Ovulation Phase Mindset Take advantage of your high energy and upbeat mood during this phase! You’ll feel more confident and focused. Plan these activities for your ovulation phase: Go on dates Go out with friends Public speaking Work on goals Writing Creative projects Luteal Phase: Days 18-28 The final phase of your cycle is when your energy will start to decline with your shifting hormones. This is when many women feel PMS symptoms like fatigue, sadness, irritability, bloating, and headaches. The first step is recognizing where these symptoms are coming from so that you can respond to them with more ease. Luteal Phase Exercise and Rest At the beginning of this phase, you may still be bursting with energy, but as you get closer to the end of your cycle, you may need to scale back and choose lighter forms of exercise. Listen to your body and don’t push yourself right now. Gentle exercise like walking or yoga can have a positive impact on your mood during hormone fluctuations. Best exercise during the luteal phase: Weight training Swimming Yoga Pilates Walking Luteal Phase Nutrition Eating a diet with plenty of complex carbs, healthy fats, and protein can help to stabilize your mood. Get these vitamins and minerals during the luteal phase to ease PMS symptoms: Magnesium Calcium B Vitamins Vitamin D Luteal Phase Mindset A unique benefit of the luteal phase is the heightened attention to detail and a strong desire to complete tasks or projects. If there’s something that you’ve been putting off, now would be the time to do it! Extend compassion to yourself when you’re feeling down. Treat yourself as kindly as you would a good friend. Practice positive affirmations and breathing exercises. Aromatherapy can also calm your mood and even help clear your skin. Get to Know Your Own Body If you’re ready to start cycle syncing, the first thing you need to do is track your own cycle and patterns. Write them down, keep a journal, or use an app on your phone. Recognize what’s normal for you and notice when one phase ends and the next begins. Cycle syncing is empowering. It may take a few months to get to know your own body and find what works for you. When you do, it can be freeing to realize that you have the power to support your body through its changes, manage symptoms, and tap into your strengths. 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. References: Samadi, Z., Taghian, F., & Valiani, M. (2013). The effects of 8 weeks of regular aerobic exercise on the symptoms of premenstrual syndrome in non-athlete girls. Iranian journal of nursing and midwifery research, 18(1), 14–19. Siminiuc, R., & Ţurcanu, D. (2023). Impact of nutritional diet therapy on premenstrual syndrome. Frontiers in nutrition, 10, 1079417. https://doi.org/10.3389/fnut.2023.1079417 Meers, J. M., Bower, J., Nowakowski, S., & Alfano, C. (2024). Interaction of sleep and emotion across the menstrual cycle. Journal of sleep research, e14185. Advance online publication. https://doi.org/10.1111/jsr.14185
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These Are 4 of the Top Ways to Have a Non-toxic Period
Have you ever considered your exposure to toxic chemicals in feminine hygiene products? Protecting your health from everyday chemicals can seem like a never-ending feat. But this is an area where a few adjustments can drastically reduce your exposure, and it’s an important one. Here’s why. From the onset of menstruation until menopause, women, on average, will use approximately 11,000 menstrual products. And while menstruation is only several days a month, that adds up quickly. It’s been estimated to be about five years! That means five years of exposure to whatever chemicals are found in your tampons, pads, and panty liners to sensitive and highly permeable areas of your body. There’s also the over-the-counter medication women take to address the swelling, headaches, and cramping that accompany the menstrual cycle. They also come with health risks for sensitive digestive systems and with too much use. The good news is that you can change your period game. It simply requires switching to natural means for reducing unwanted symptoms that come with your monthly menstruation and choosing safer products for your body. Here are some top tips for how to have a non-toxic period. The Problem with Typical Menstruation Products A few disturbing studies published recently show that women’s feminine products contain a number of concerning chemicals. Researchers of a scientific review published in April 2024 in the International Journal of Obstetrics and Gynecology were concerned menstrual products may include harmful chemicals from manufacturing processes and due to their fragrance, nonstick and antimicrobial properties. Because vaginal and vulvar tissue is highly permeable, they worried chemicals would be readily absorbed. The review, which analyzed a total of 15 papers dating back 10 years, measured chemicals in menstrual products and human biomarkers of chemical exposure. They found that menstrual products contained measurable levels of a range of endocrine-disrupting chemicals. Among the chemicals found were phthalates, volatile organic compounds, parabens, environmental phenols, fragrance chemicals, dioxins and dioxin-like compounds – many of which are hormone disrupters – also known as endocrine-disrupting chemicals (EDCs). While exposure levels were low, the researchers expressed concern for females with reproductive health conditions for which EDCs are a risk factor. Another study from June 2024 tested 14 different tampon brands (organic and non-organic) for 16 different metals and found measurable concentrations of them all – the most concerning being lead, cadmium, and arsenic. While all the concentrations were low, there are no safe levels of certain metals such as lead. As humans in the modern world, we are continually exposed to these types of concerning chemicals and compounds in so many products. It’s not clear what the cumulative risks are. There are other types of period products that are of concern. While over-the-counter douching products are marketed to women suggesting that cleaning of the vagina is necessary after menstruation, medical research shows that this isn’t true. In fact, douching can be harmful. Research suggests that vaginal douching is associated with adverse gynecologic and reproductive outcomes. That’s because douching disrupts the pH of the vagina, setting the stage for infections. The vagina doesn’t require cleansing with water or any kind of liquid. As mentioned, products to address unwanted symptoms from menstruation such as over-the-counter pain relievers may cause digestive issues and can be harmful when they are overused. And not all women want to use other options for period-related symptoms such as birth control pills and antidepressants as they tinker with the body’s sex hormones and brain chemistry. 4 Ways to Have a Non-toxic Period Thankfully, there are non-toxic ways to manage menstruation and menstrual symptoms! Here are several. 1. Menstrual Cup A PFA-free, medical-grade silicone menstrual cup is a safe, non-toxic option for your period. A menstrual cup is a small, flexible receptacle that’s inserted into the vaginal canal and over the cervix (similar to a contraceptive diaphragm) to catch and collect menstrual fluids. The cup is then removed, emptied, rinsed, and reinserted every 12 hours (or sooner, depending on the amount of flow). It requires cleaning after you finish menstruating, and it can be used for years. A menstrual cup also saves the environment from throw-away tampons and pads! Additionally, because menstrual cups allow the vagina to maintain a healthy pH, there’s less risk of common bacterial infections. It can also hold more menstrual fluids than tampons and pads and doesn’t interfere with sexual intercourse. Menstrual cups come in different sizes, so it may take a month or two for you to find the right fit and get used to using it. Note: Although extremely rare, like tampons, a menstrual cup does come with a small risk of more serious bacterial infections. 2. Period Underwear Period underwear are an excellent non-toxic option for menstruation. They’re just like a regular pair of underwear, but they have multiple layers made up of different fabrics, designed to absorb fluid, minimize odor, and prevent leakage. They just need to be changed every 10-12 hours. The fact that they’re washable makes them eco-friendly and economical too. Since they’re outside the vagina, there’s no threat of serious vaginal bacterial infections. However, the type you buy is important. Because they typically have water-repellent and leakproof features, they could have PFAs. Be sure to choose PFA-free, organic menstruation underwear. It’s the safest, non-toxic period underwear you can choose. 3. No Washing Necessary Your vagina doesn’t need to be washed after menstruation. Health experts say that the only maintenance that needs to be done is washing the vulva, preferably with a clean washcloth and warm water. You can use a mild soap if you’d like (being careful to use it only outside the vagina). Choose natural soap that has no antibacterial agents, irritating ingredients, or “fragrance.” Fragrance is a catch-all for possibly a number of harmful ingredients since manufacturers don’t need to disclose what is in the fragrance. 4. Take a Natural Supplement for Symptoms Instead of reaching for an over-the-counter pain reliever for unwanted symptoms during menstruation, choose a non-toxic, efficacious, natural supplement instead. PMS Relief +, BrainMD’s new doctor-formulated supplement features Ginfort, which is a proprietary ginger root extract that has been shown in research to help reduce a number of symptoms associated with PMS and menstruation. The formula additionally includes clinically studied nutrients (vitamins B1 and B6, vitamin D, magnesium, and zinc), which may provide anti-inflammatory and mood-boosting benefits, as well as help reduce the pain and cramping associated with menstruation. Time for Adjustment When you’re used to tampons, pads, and other practices to manage your menstruation, switching to these new, non-toxic products and practices will take time to adjust to. To stay motivated to make the change, just remember that you’ll be protecting your health, helping the environment, and saving money! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about PMS Relief+ and our full list of brain healthy supplements, please visit us at BrainMD.
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Here Are 10 of the Healthiest Ways to Celebrate Labor Day
Traditionally, the Labor Day weekend is a much-needed break when you can spend some quality time with friends and family. One staple of Labor Day celebrations is an array of delicious foods. But, when faced with so many tempting treats, how can you enjoy the holiday while maintaining the discipline of a brain-healthy diet? To avoid the many diet pitfalls that can come with Labor Day gatherings, keep these helpful tips in mind… 10 of the Best Ways to Stay Healthy on Labor Day 1. Make a Plan As Benjamin Franklin once said, “If you fail to plan, you are planning to fail!” Be sure to establish a nutritional game plan before you’re presented with unhealthy foods. List the temptations you’re likely to face and strategize how to address them. It can be as simple as writing out your goals or biggest challenges. Put them where you can see them and read them regularly. You’ll be surprised at how much easier it is to make healthier meal choices when you plan ahead. 2. Grill Healthy Many Labor Day celebrations center around a backyard barbeque. If you’re hosting a party, make sure to offer your guests healthy options. Instead of the traditional greasy hamburgers and toxic hotdogs, grill up some free-range chicken breasts or wild-caught salmon, trout, or other cold-water fish. You can also make kabobs with your favorite vegetables and lean, free-range beef or simply grill vegetables as a nutritious side item. There are many ways to grill healthy, so get creative! 3. Pack a Snack Emergency rations can be a lifesaver if you get a snack attack. The best way to keep your blood sugar balanced is to eat a healthy snack every 3-5 hours.¹ Examples of healthy snacks are “no sugar added” dried fruits (raisins, cranberries, and cherries), vegetables (baby carrots, celery, and snap peas), and nuts (almonds and walnuts). These natural snacks are portable and helpful for fending off hunger between meals. 4. Stay Hydrated Every system in the human body needs water to function. Your brain is roughly 75% water,² so avoid anything that dehydrates it. It’s recommended that adults drink plenty of water throughout the day. If you drink a glass of water 30 minutes before a meal, you’ll likely eat less and still feel satiated. 5. Eat from the Rainbow Colorful fruits and vegetables, such as blueberries, spinach, kale, collard greens, bell peppers, and squash, have tremendous health benefits. They provide an enormous array of vitamins, minerals, flavonoid antioxidants, anti-free radical carotenoids, and thousands of other substances that promote good health. Plant foods also can help balance healthy inflammatory response, which lowers your exposure to brain, heart, blood pressure, blood sugar, joint, or gastrointestinal problems. 6. Limit Alcohol Though present at many Labor Day gatherings, alcohol should be limited or avoided altogether. From the outset, ensure that your celebration won’t be ruined by the bad decisions that can come from excessive alcohol consumption. Alcohol is a triple whammy: it’s high in calories, is bad for the health of your brain, and lowers your resistance to temptations. You’ll need all your willpower to avoid the cheese dip and scrumptious-looking desserts, so staying sober is an all-around wise choice. 7. Fill Up First Before going to a gathering where you know unhealthy foods will be served, eat a brain-healthy meal (one low in carbs and high in protein and vegetables) before you go. That way, you won’t feel hungry and will be less tempted to eat foods that are high in unhealthy fat and sugar. Make sure to leave some room for any healthy foods that might be served at the party. 8. Use Smaller Plates Get rid of large clunky entrée plates and try eating your snacks and meals on smaller appetizer-size plates (or salad bowls) for better portion control. Though it’s an optical illusion, the same amount of food looks larger on a smaller plate than it does on a larger plate. In fact, research³ from Cornell University and Georgia Institute of Technology shows switching from a 12-inch to a 10-inch plate can help you eat 20-25% fewer calories. 9. Just Say No Practice saying “no, thank you.” Remember to be firm, but kind. It’s okay to tell a food-pushing host you don’t want seconds. An example of how to politely decline the offer of unhealthy food is to say, “Oh, that looks really delicious, but I’m too full right now. But thanks for asking!” 10. Reclaim Desserts Desserts are the downfall of many people, especially during parties. The danger inherent in a dessert bar is that the abundance and variety of options can tempt you into trying more than one selection or going back for seconds when a particular treat tantalizes your taste buds. It’s best to skip the dessert bar altogether. If you’re hosting a party, offer guests healthy alternatives. Serve up kabobs made from an assortment of fresh fruits or try Chunky Monkey Frozen Bananas. Your kids will love them! The BrainMD team wishes you and yours a safe, healthy, and happy Labor Day! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Roland, J. (2024, April 12). How does eating affect your blood sugar? Healthline. https://www.healthline.com/health/how-does-eating-affect-your-blood-sugar 2. Zhang, J., Zhang, N., Du, S., He, H., Xu, Y., Cai, H., Guo, X., & Ma, G. (2018). The effects of hydration status on cognitive performances among young adults in Hebei, China: A randomized controlled trial (RCT). International Journal of Environmental Research and Public Health, 15(7), 1477. https://doi.org/10.3390/ijerph15071477 3. Van Ittersum, K., & Wansink, B. (2012). Plate size and color suggestibility: The Delboeuf illusion’s bias on serving and eating behavior. Journal of Consumer Research, 39(2), 215–228. https://doi.org/10.1086/662615
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Best Foods for Healthy Aging and Longevity
Let’s face it: Aging isn’t always fun. You start to notice wrinkles that weren’t there the night before (or so it seems). Fat seems to accumulate exactly where you don’t want it to accumulate, and it happens much more often than it used to. Your muscles seem smaller, or, at least sometimes, weaker. And you get tired a lot more easily. That’s the bad news. The good news is that there are millions of people on the planet to whom the above description doesn’t apply. Ruth Bader Gizburg went to the gym regularly up till the time she died at 87. When her fellow Supreme Court Justice John Paul Stevens retired in 2010 at the age of 90, he told the press that he was delighted to now have more time for playing tennis. (And he was serious!) You might make from those examples that a good health and longevity strategy would be to choose Supreme Court Justice as a career. But it’s not just these isolated examples. There are people all over the planet running marathons in their 80’s, winning senior tennis tournaments or shepherding sheep in their 90’s, or just living out wonderful, ordinary, productive lives lasting a full century—like the 101-year old woman teaching Tai Chi in the Netflix documentary “Live to 100”. It would be tempting to resolve the built-in cognitive dissonance here with a simple theory, like, “oh well, it’s all genetics”. The only problem with that theory, attractive as it might be, is that it’s wrong. While genetics certainly influence predispositions to certain diseases and conditions, they account for only about 20-30% of the factors contributing to longevity. There is a wise old saying that goes, “Genetics loads the gun, but environment pulls the trigger”. The majority of factors that determine health and longevity, including diet, exercise, stress management, and social connections, fall under lifestyle and environmental influences. Which brings us to food, the main subject of this article. Some foods, as shown by multiple epidemiological studies on a wide variety of populations, are simply associated with better health. When we delve into the “why,” we consistently find evidence that these foods are loaded with antioxidants, anti-inflammatory compounds, and anticancer agents. These benefits are largely due to a huge array of plant chemicals known as polyphenols—a broad category of naturally occurring compounds found in plants. Examples include the flavanol quercetin, the stilbene resveratrol, the lignans found in flaxseed, the catechins in green tea, and cocoa flavanols. Let’s look at some foods with the highest likely rate of return when it comes to longevity and health. Best Foods for Healthy Aging & Longevity Wild Salmon: The Omega-3 Powerhouse Wild salmon is often hailed as one of the healthiest foods you can eat, and for good reason. It's an excellent source of high-quality protein, which is essential for maintaining muscle mass, especially as we age. But what really sets salmon apart is its rich content of omega-3 fatty acids, particularly EPA and DHA. These essential fats are crucial for heart and brain health, as they help reduce inflammation, lower triglyceride levels, and support cognitive function. Moreover, omega-3s play a key role in protecting against neurodegenerative diseases, making wild salmon a valuable addition to a diet aimed at longevity. The high levels of vitamin D in wild salmon also contribute to bone health, which becomes increasingly important as we get older. By incorporating wild salmon into your diet, you're not only enjoying a delicious meal but also providing your body with nutrients that support long-term health and vitality. Grass-Fed, Pasture-Raised Meat: A Nutrient-Rich Protein Source Grass-fed, pasture-raised meat is more than just a high-quality protein source; it offers a wealth of nutrients that are particularly beneficial for aging well. Compared to conventional grain-fed meat, grass-fed options contain higher levels of omega-3 fatty acids, which are known to support heart health and reduce inflammation. Additionally, grass-fed meat is richer in conjugated linoleic acid (CLA), a fatty acid that has been shown to help reduce body fat and improve immune function. Moreover, grass-fed meat provides essential nutrients like vitamin B12, zinc, and iron, all of which play critical roles in maintaining energy levels, supporting the immune system, and ensuring proper neurological function. These nutrients are especially important as we age, as they can help prevent deficiencies that often lead to fatigue, weakened immunity, and cognitive decline. Incorporating grass-fed, pasture-raised meat into your diet can support muscle maintenance, reduce inflammation, and provide essential nutrients that promote overall health and longevity. Swiss Chard: A Nutrient-Dense Leafy Green Swiss chard may not always be in the spotlight, but it is a powerhouse of nutrients that supports various aspects of health, especially as we age. This leafy green is exceptionally rich in vitamins K, A, and C, all of which play crucial roles in maintaining bone health, supporting vision, and boosting the immune system. Vitamin K, in particular, is vital for bone mineralization and blood clotting, making Swiss chard an excellent choice for those looking to strengthen their bones and prevent osteoporosis. In Jonny Bowden's classic book, "The 150 Healthiest Foods on Earth," Swiss chard was singled out as the most surprising superfood for its huge array of beneficial plant chemicals in a high-fiber, low-calorie package. These plant chemicals, including antioxidants like betalains and flavonoids, help combat oxidative stress and inflammation, protecting against chronic diseases and promoting healthy aging. In addition to its vitamin content, Swiss chard is a great source of magnesium, an essential mineral involved in over 300 biochemical reactions in the body, including muscle function and heart rhythm regulation. Magnesium is also important for maintaining healthy blood pressure levels and reducing the risk of cardiovascular disease. Incorporating Swiss chard into your diet can provide a wide range of nutrients that support overall health, making it a valuable addition to a longevity-focused diet. Walnuts: A Brain and Heart-Healthy Nut Walnuts are often celebrated as one of the best nuts for brain health, thanks to their unique combination of nutrients. They are rich in omega-3 fatty acids, specifically alpha-linolenic acid (ALA), which has been shown to reduce inflammation and support cardiovascular health. Omega-3s are crucial for maintaining healthy cell membranes, particularly in the brain, where they play a role in cognitive function and neuroprotection. In addition to omega-3s, walnuts are packed with antioxidants and polyphenols, including ellagitannins, which have been linked to reduced oxidative stress and inflammation. This antioxidant capacity helps protect against chronic diseases, including heart disease and certain cancers. Walnuts are also a good source of plant-based protein and dietary fiber, both of which contribute to satiety and overall digestive health. Furthermore, studies have suggested that regular consumption of walnuts may improve brain function and slow the progression of age-related cognitive decline. This makes them a valuable addition to the diet for promoting longevity and maintaining mental sharpness. Seaweed: A Nutrient-Rich Marine Superfood Seaweed is a lesser-known but incredibly nutritious food that offers a variety of health benefits, particularly as we age. It's a fantastic source of iodine, an essential mineral that supports thyroid function. The thyroid gland plays a critical role in regulating metabolism, energy levels, and overall hormonal balance. Proper thyroid function is crucial for maintaining a healthy metabolism, which can become more challenging as we age. Beyond iodine, seaweed is rich in dietary fiber, particularly soluble fiber, which can help support gut health by promoting the growth of beneficial gut bacteria. This is important because a healthy gut microbiome is linked to improved immune function, better digestion, and even enhanced mood and cognitive function. Seaweed also contains a range of antioxidants, including carotenoids and flavonoids, which help protect cells from damage caused by free radicals. This can reduce inflammation and lower the risk of chronic diseases such as heart disease and certain cancers. Additionally, seaweed is a good source of essential minerals like calcium, magnesium, and potassium, which are important for bone health and maintaining proper electrolyte balance. Including seaweed in your diet, whether through sushi, seaweed snacks, or adding it to soups and salads, can provide a wide array of nutrients that support overall health and longevity. Fermented Foods: The Gut Health Champions Fermented foods, such as kimchi, sauerkraut, yogurt, and kefir, are rich in probiotics, which are beneficial bacteria that support gut health. A healthy gut microbiome is crucial for overall health, as it plays a significant role in digestion, immune function, and even mental well-being. The gut-brain axis, a bidirectional communication system between the gut and the brain, underscores the importance of maintaining a healthy balance of gut bacteria for cognitive function and emotional health. The probiotics found in fermented foods can help maintain this balance, promoting a diverse and thriving microbiome. This diversity is associated with improved digestion, better nutrient absorption, and a stronger immune response. Moreover, a healthy gut can help reduce inflammation, which is linked to a variety of chronic diseases, including heart disease, diabetes, and autoimmune conditions. In addition to probiotics, fermented foods are also a source of prebiotics—compounds that feed beneficial bacteria. This dual benefit makes fermented foods particularly powerful for supporting gut health. Regular consumption of fermented foods can lead to improved digestion, reduced bloating, and enhanced overall well-being, making them a valuable addition to a diet focused on longevity and healthy aging. Berries: Antioxidant-Rich Powerhouses Berries, such as blueberries, strawberries, raspberries, and blackberries, are not only delicious but also packed with nutrients that support healthy aging and longevity. They are rich in antioxidants, particularly anthocyanins, which give them their vibrant colors. These antioxidants help neutralize free radicals in the body, reducing oxidative stress and inflammation, which are linked to aging and many chronic diseases. Berries are also a great source of dietary fiber, which supports digestive health and helps regulate blood sugar levels. This is especially important for preventing insulin resistance and type 2 diabetes, conditions that can negatively impact overall health and longevity. The high fiber content in berries also promotes a feeling of fullness, which can aid in weight management—a key factor in maintaining health as we age. Moreover, studies have shown that regular consumption of berries can improve cognitive function and slow the progression of age-related cognitive decline. This is believed to be due to the high levels of flavonoids and other polyphenols in berries, which support brain health by enhancing communication between brain cells and reducing inflammation. Including a variety of berries in your diet can provide numerous health benefits, making them a sweet and nutritious choice for supporting a long and healthy life. Turmeric: The Golden Spice for Inflammation Turmeric, often recognized for its vibrant yellow color, has been used for centuries in traditional medicine for its potent anti-inflammatory and antioxidant properties. The primary active compound in turmeric is curcumin, which has been extensively studied for its ability to reduce inflammation—a key factor in many chronic diseases, including heart disease, cancer, and neurodegenerative conditions. Curcumin works by inhibiting various molecules involved in the inflammatory process, making it a powerful natural remedy for conditions like arthritis and other inflammatory disorders. Additionally, curcumin has been shown to enhance the body's antioxidant defenses, helping to neutralize free radicals and protect cells from damage. This dual action makes turmeric particularly valuable for supporting healthy aging and reducing the risk of chronic diseases. Furthermore, turmeric's benefits extend to brain health. Curcumin has been shown to cross the blood-brain barrier, where it may help protect against age-related cognitive decline and improve overall brain function. Some studies suggest that it may even play a role in promoting the growth of new neurons, which is crucial for maintaining cognitive abilities as we age. Incorporating turmeric into your diet, whether through cooking, supplements, or beverages like golden milk, can provide a range of health benefits. However, it's important to note that curcumin is not easily absorbed by the body, so combining turmeric with black pepper (which contains piperine) can enhance its bioavailability. Dark Chocolate: A Delicious Source of Flavanols Dark chocolate, particularly varieties containing 70% cocoa or higher, is more than just a delicious treat—it’s a powerful source of antioxidants, specifically flavanols. These compounds have been shown to have various health benefits, including supporting heart health by improving blood flow and lowering blood pressure. Flavanols also help reduce inflammation and oxidative stress, which are key factors in aging and the development of chronic diseases. One of the most exciting aspects of dark chocolate is its potential benefits for brain health. Flavanols in dark chocolate may enhance cognitive function by increasing blood flow to the brain and supporting the growth of neurons. This can improve memory and learning abilities, making dark chocolate a valuable addition to a diet focused on healthy aging. Moreover, dark chocolate contains mood-enhancing compounds such as theobromine and phenylethylamine, which can help improve mood and reduce stress. It also provides a small amount of magnesium, which is important for nerve function and overall relaxation. When choosing dark chocolate, it's important to opt for high-quality, minimally processed varieties with a high cocoa content and low added sugar. This ensures you get the maximum health benefits while avoiding unnecessary sugars and additives. Including moderate amounts of dark chocolate in your diet can be a delightful way to enjoy the benefits of flavanols, supporting both physical and mental health as you age. Beans: A Versatile and Nutrient-Dense Staple Beans, including varieties like black beans, lentils, chickpeas, and kidney beans, are nutritional powerhouses that offer numerous health benefits, particularly for those focused on healthy aging and longevity. They are an excellent source of plant-based protein, making them a valuable addition to any diet, especially for those who limit or avoid animal products. The protein in beans is essential for maintaining muscle mass and strength, which is crucial as we age. In addition to protein, beans are rich in dietary fiber, which promotes digestive health by supporting regular bowel movements and feeding beneficial gut bacteria. A healthy gut microbiome is linked to improved immune function and reduced inflammation, which are key factors in preventing chronic diseases. The high fiber content in beans also helps regulate blood sugar levels and can reduce the risk of developing type 2 diabetes. Beans are also packed with essential nutrients such as iron, magnesium, potassium, and folate. These nutrients play vital roles in maintaining energy levels, supporting cardiovascular health, and promoting proper cell function. The low glycemic index of beans means they release energy slowly, helping to maintain stable blood sugar levels and providing long-lasting satiety. Moreover, epidemiological studies have shown that diets rich in beans are associated with lower rates of heart disease and longer lifespans. This makes beans a staple in many of the world's healthiest diets, including the Mediterranean and Blue Zone diets, where people frequently live well into their 90s and beyond. Incorporating a variety of beans into your diet is an excellent way to boost your intake of essential nutrients, support digestive health, and promote overall longevity. Switching to A Whole-Foods Diet: Caveat Number One. People who are trying to switch to a whole-foods-based diet often find it hard to incorporate all the foods that are good for them. They’ll often tell you “it just doesn’t taste as good as (fill-in-the-blank with your favorite Junk Food). OK, fair enough. But It may help to consider reformulating how you think about food in general. Many people who are addicted to junk food, for example, see the destination of the food they eat as their mouth, as if the journey ends there and pleasure and taste were the only goals. But instead of thinking that food is for mouth and mood, imagine thinking of it as food for heart and brain. Food isn’t just for your mouth, it’s for the systems and organs in your body. Your heart. Your liver. Your immune system. Your gut. Your brain! Those are the real destinations of the food you eat. Ask yourself if that junk food you love so much is going to be good for them, not just for your taste buds. The Power of Social Connections: Family and Friends as Key Predictors of Longevity While nutrition, exercise, and supplements play critical roles in supporting a long and healthy life, the importance of social connections should not be underestimated. Numerous studies have shown that strong social ties with family and friends are among the most significant predictors of both long life and health. These relationships provide emotional support, reduce stress, and offer a sense of belonging, all of which are crucial for overall well-being. Loneliness and social isolation, on the other hand, have been linked to an increased risk of chronic diseases, including heart disease and mental health disorders like depression and anxiety. Social interactions can boost mental and emotional health, providing a buffer against the effects of stress and helping to maintain cognitive function as we age. Engaging with others also encourages healthy behaviors, such as regular physical activity, better nutrition, and routine medical check-ups. In societies known for their longevity, such as those in the Blue Zones, a strong sense of community and family is a common factor. People in these regions prioritize social engagement, and their culture often emphasizes caring for older adults, keeping them integrated and active in family and community life. This integration not only provides purpose and meaning but also ensures that older adults receive support and care, which is essential for healthy aging. In conclusion, while a nutrient-rich diet and active lifestyle are foundational for longevity, nurturing relationships with family and friends can significantly enhance both the quality and length of life. By combining these elements, we can create a holistic approach to aging that encompasses not only physical health but also mental and emotional well-being.
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5 Gut Health Habits That Will Keep Away the Bloat
Are you looking for tips to support your gut health? When your gut isn’t healthy, it can affect your entire body. You don’t feel great physically or mentally. Gut problems are surprisingly common, affecting up to 70% of people. Your gut and your brain are constantly communicating. They’re like two besties, passing information back and forth, letting you know about physical and emotional situations. This communication protects us and gives us valuable information. There are many ways you can easily injure your gut, from what you eat and drink, to how you respond to stress. Luckily, there are some simple habits that you can adopt and implement daily for a happier gut microbiome and a healthier you. Even better news, if you’ve had bad habits in the past, you can heal your gut in a short amount of time. 5 Gut Health Habits to Reduce Bloat 1. Eat Mindfully It’s no surprise that what you eat can affect how you feel in your gut. But it also can affect how you feel emotionally and mentally. Use a mindful (or intuitive) approach when considering what you’re eating and how you’re eating it. Slow Down Your Eating One thing that you can do for a healthy gut that takes nothing but a little time, is to simply eat more slowly. We know there’s lots to do, and it can be tempting to just scarf down your meal and move onto the next task. However, take your time and enjoy your food. When you eat slower, you can chew your food more intentionally, improve digestion, and reduce bloating. People who eat slower can notice when they feel full and regulate their portions, instead of overindulging, which is the most common cause of bloating. What Should You Avoid? ● Processed Foods Food can be medicine or food can be poison. Processed foods are generally more like poison. They’re high in preservatives, salt, fat, sugars, and additives, all of which can negatively impact your gut microbiome. ● Refined Sugar Too much sugar can damage the protective lining of your gut and lead to unwanted inflammation. Another of the top culprits when it comes to unwanted bloat is sugar. Reducing refined sugar can help heal your gut immensely. ● Alcohol If you think about it, alcohol in a medical setting is used to sanitize and kill bugs and germs. It does the same thing inside your stomach. The problem is, drinking alcohol can kill the good bugs and irritate your gut lining. 2. Incorporate Prebiotics and Probiotics Having a healthy gut doesn’t have to be all about elimination. There are plenty of delicious foods that you can focus on adding to your diet, including foods with prebiotics and probiotics. Prebiotics Prebiotics often fly under the radar when it comes to popularity, but they shouldn’t! They’re the food source for the good bugs in your gut microbiome. Prebiotic foods are carbohydrates, often high in fermentable soluble fiber. 12 Prebiotic Foods You Should Eat Garlic Onions Leeks Asparagus Bananas Oats Barley Flaxseed Seaweed Avocado Jicama Root Eat a variety of prebiotic foods, because different microorganisms require different prebiotics. Gradually introduce more of these foods into your diet to avoid excess gas and bloating. Probiotics Probiotics are the good bacteria in your gut. You can get them from fermented foods or dietary supplements. Good Food Sources of Probiotics Kimchi Sauerkraut Tempeh Kefir Kombucha Yogurt Miso Pickles If you want extra support than what you’re consuming with your food, you can get your probiotics from dietary supplements. They should be taken daily to reap all the benefits. You can take them morning or night, just choose a time that you can remember to take them consistently. When choosing a probiotic supplement, consider selecting a high quality, multi-strain probiotic. Additionally, be aware that some probiotics need to be refrigerated, while others are shelf stable. 3. Move Everyday It can be as simple as a daily walk or an at home workout. Whatever you do, focus on moving your body for at least 20 minutes every day. Exercise improves gut motility, meaning it helps your food move through your digestive tract more quickly, which can lead to a healthy gut. Research shows that exercise can also improve your immune system and increase your antioxidant levels. Exercise can help boost circulation and tone your digestive muscles. These muscles are important for helping you to digest your food efficiently, without discomfort and bloating. Exercise should not be all-or-nothing. Do what you can and be flexible with your exercise. 4. Stay Hydrated Drinking water is important for your general health, but did you know that staying hydrated is essential for healthy gut function? It’s true! Water lubricates your digestive tract, as well as helps ensure that the nutrients from your food are being absorbed. Adequate hydration helps with the entire digestive process. On the flip side, being dehydrated can lead to constipation, discomfort, and bloating. A quick way to get a general idea of how much water you need daily is to aim for the number of ounces for every 2 lbs. of your weight. Basically, divide your weight in half, and that is how many ounces you should get. 5. Manage Stress Because the brain and gut are so closely connected, a stressed brain can lead to stress in your gut. Those butterflies when you’re nervous, or the pit in your stomach when you’re worried, are prime examples of this gut-brain connection. If you want to help out your gut, and reduce discomfort and bloat, work on managing your stress. Easy Ways to Lower Stress Meditation and breathing Spending time outside Prioritizing social connections Yoga Spending time in your hobbies The Takeaway You’re not stuck with your gut. If you’re looking for ways to support your gut health and reduce discomfort and bloating, there are a number of fairly easy habits that you can implement today. They are many of the same tips that will lead to better overall health, including things like exercising, drinking water, and managing stress. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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This Is How to Build Your Own Supplement Protocol
What if you could tailor a supplement protocol to meet your specific dietary needs? Well, you can. And we can help. It’s time to say goodbye to one-size-fits-all approaches and hello to personalized wellness options. Whether you’re looking to boost energy levels, support cognitive function, or manage overall well-being, we’ve got the tools and tips to help you create a nutritional plan that actually works. Ready to discover your own customized supplement regimen? Let’s get started! Why Consider a Supplement Protocol? As mental and physical fitness continues to be a top priority for many, the concept of a personalized supplement protocol has gained traction in recent years. Unfortunately, with countless nutritional products flooding the market, navigating the supplement landscape can feel overwhelming. But with a little guidance and knowledge, you can find a supplement protocol that works for your personal needs and health goals. Whether you’re aiming to boost energy levels, support immunity, or simply manage overall well-being, understanding how to effectively incorporate supplements into your daily routine can be a huge boon to your health. How to Create a Supplement Regimen Understanding your individual health needs is crucial for creating an effective supplement protocol. Since everyone’s body responds differently to nutrients, a supplement that works for one person may not work for another. Begin by assessing your current health status. Consider factors like age, diet, activity level, and any existing medical conditions. These variables may significantly influence your nutritional requirements. Next, set clear goals. Are you looking to support immune function, promote focus and energy, or enhance muscle recovery after workouts? Identifying specific objectives can help inform the type of supplement regimen you need. Also, don’t forget about lifestyle factors. Stress management, sleep quality, and hydration can play vital roles in overall wellness and can affect how supplements perform in the body. Since this process is highly individualized, take the time to evaluate what truly matters to you and your unique situation. Build Your Custom Bundle BrainMD offers a simple way to customize your own supplement protocol. The Build Your Custom Bundle provides tiered savings on your favorite supplements: Save 10% on 2 supplements Save 15% on 3 supplements Save 20% on 6+ supplements Plus, you'll receive free shipping on orders $75+. Learn more about the Build Your Custom Bundle here. Top Tips for Taking Supplements Knowing how to take supplements is crucial for maximizing their benefits. Start by following the recommended dosages on product labels. Overdoing it can lead to adverse effects. Timing matters too – is it best to take certain supplements during the morning or afternoon? Also, some supplements are best absorbed with food, while others work better on an empty stomach. For optimal results, be mindful of these details. Also, be sure to remain well hydrated. Water aids in nutrient absorption and helps your body process supplements effectively. Be mindful of potential interactions between different vitamins/minerals with any medications you’re taking. Consult with a healthcare professional before beginning any supplement regimen. Also, keep track of how each supplement affects your brain and body over time. This knowledge can help further refine your protocol. One of the best ways to remove the guesswork over which supplements to try is to take the Brain Health Assessment… Brain Health Assessment While some online personality tests may offer helpful information, most fail to consider an individual’s health habits and personal history. In many cases, they also neglect to include an improvement plan. Worse still, many aren’t backed by science and place people into rigid categories that can discourage, confuse, or even stigmatize the test taker. That’s why we’re proud to present the Brain Health Assessment (BHA), a science-based, paradigm-shattering personality test. This unique, Brain Type Test: Is powered by the world’s largest database of functional brain scans. Incorporates extensive research from over 70 clinical studies on brain health. Is based on the combined clinical experience of a team of doctors who have worked with patients from 120 countries. Backed by decades of research, the results of the BHA will give you a personalized report that measures your overall health and includes recommended improvement strategies. Action Plan Based on your answers, your report includes a comprehensive action plan that focuses on lifestyle interventions, including diet and supplement recommendations. Brain Supporting Supplements Many supplements in the marketplace today have little or no backing from human clinical studies. Our ingredient selection process is based on clinical trials and other studies published in peer-reviewed scientific journals, and our supplements are formulated to exacting standards. We work hard to ensure that the specific ingredients (and the levels of each ingredient) in our products are safe, effective, and well-tolerated. Adding brain directed supplements to your health regimen can help support your physical and mental energy levels. All 16 Brain Types come with core and targeted supplement recommendations. Core Supplements for All 16 Brain Types The core supplements for all 16 Brain Types can be found in the comprehensive supplement system… Brain & Body Power We’ve combined our daily essentials into easy-to-use, on-the-go packets. Each packet of Brain & Body Power contains the following supplements: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] NeuroVite Plus Multivitamin – a powerful combination of more than 50 vitamins, minerals, and plant extracts in their most efficient and bioavailable forms, NeuroVite Plus nourishes all the body’s cells, tissues, and organs.* Brain & Memory Power Boost – this brain-boosting formula delivers your body specialized, nootropic ingredients to help support the brain’s energy, connectivity, and overall performance.* Omega-3 Power – gel capsules of the purest, most powerful form of omega-3 fatty acids EPA and DHA (without the fishy aftertaste) to promote healthy cognition, including recall and retention, focus and concentration, and mood and behavior.* [/wc_box] It can be exhausting trying to figure out which supplement ingredients work, which forms are the most bioavailable, and what dosages you need. That’s why our convenient daily packs were specifically designed to remove the confusion over what to include in your foundational supplement program.* In addition to these core supplements, many people require targeted supplements to round out their wellness regimen. To learn what targeted supplements are best for you, take the BHA. How to Build Your Own Supplement Protocol Taking supplements can help complement a well-rounded lifestyle, including proper nutrition, exercise, and adequate sleep.* One of the best ways to know which supplements are best for you is by taking the BHA. Just as identifying your abilities, interests, and skills can help you become a more well-rounded, successful person, knowing your Brain Type can help you better understand who you are and why you do what you do. These insights can help you know what mental/brain health risks you may face, which can potentially impact your future career and relationships in significant ways. To discover your Brain Type, take the free online Brain Health Assessment. It only takes about 5 minutes to complete, and your answers are entirely confidential. Get to know yourself in a whole new way. Take the BHA today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Brain & Body Power 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.
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The Latest Research On the Gut Microbiome You Need to Know About
In recent years, the old expression about “trusting your gut” has taken on a whole new meaning. As researchers delve deeper into this complex ecosystem, it’s becoming increasingly clear that these bacteria can play a crucial role in shaping our health, mood, and even longevity. Let’s look at some groundbreaking discoveries that are revolutionizing how we understand gut health! What Is the Microbiome? Our bodies are home to trillions of microorganisms, collectively known as the gut microbiome. These tiny inhabitants play a crucial role in our health and well-being, influencing everything from digestion to mood. The healthy gut carries over 150 bacterial species. These bacteria are so adaptable that the species have subcategories called strains. Each strain has its own genetic profile, enzyme profile, and environmental preferences such as acid-alkali level, oxygen level, what it feeds on, etc. Each person has their own gut bacteria strain profile. If we take care of our gut bacteria, an abundance of the strains will be beneficial for our health. If we don’t take care of our microbiome, healthy bacteria may be crowded out by harmful strains. If this imbalance worsens, the Candida fungus or parasitic protozoa can increase in numbers and create significant problems in our gut. Importance of Microbiome Balance Maintaining a balanced gut microbiome is crucial for overall health. The diverse community of microorganisms in our intestines play a pivotal role in various bodily functions. When the microbiome is in harmony, it aids digestion and enhances nutrient absorption. This balance also supports the immune system, helping the body fend off infections and illnesses more effectively. Also, a healthy gut environment fosters communication between the brain and gut. This connection highlights how vital our microbes are for physical well-being and emotional stability. Encouraging a diversity of healthy strains through a diet rich in fiber, probiotics, and prebiotics can significantly enhance this delicate equilibrium within our guts. However, an imbalanced microbiome (dysbiosis) can lead to digestive issues, inflammation, and even mental health problems. Here’s Some of the Latest Research on the Gut Microbiome Advancements in microbiome research are transforming our understanding of human health. Here are just a few recent studies that highlight different aspects of the gut microbiome: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] One study revealed that specific microbial compositions can help regulate weight gain by enhancing metabolic functions. Researchers isolated beneficial strains capable of improving energy extraction from food while regulating fat storage. Another breakthrough involves the connection between the gut microbiome and mood. Research suggests that certain probiotics may help alleviate mood issues, hinting at a powerful link between gut health and mental clarity. Gut bacteria can be highly personalized and new findings suggest that the microbiome may be a single, fluid system. One study found that higher levels of a group of bacteria called Oscillibacter were strongly associated with lower levels of cholesterol, triglycerides, and glucose. Research from the UCLA Center for Human Nutrition shows that exercise can help change gut microbiota with its positive effect on energy homeostasis. A NIH-funded study found that disruptions in the microbiome may intensify feelings of fatigue. Fascinating new research suggest that the gut microbiome may experience both daily and seasonal cycles. [/wc_box] Cutting-Edge Technology in Microbiome Research Technological improvements have transformed how researchers explore the gut microbiome. Innovative techniques, like metagenomics, allow scientists to analyze complex microbial communities with unprecedented precision. Next-generation sequencing (NGS) has become a game-changer. It provides insights into genetic material from all organisms present in the gut, revealing their roles and interactions. This depth of understanding can help identify potential health indicators associated with various illnesses. Additionally, advancements in sequencing technology allow researchers to map complex microbial communities with unprecedented detail. By identifying key bacterial species associated with different ailments, scientists hope to develop targeted probiotics or dietary interventions tailored to individual needs. Artificial intelligence also has become a valuable tool in microbiome research. AI algorithms can sift through vast datasets, uncovering patterns that humans might miss. This increases the ability of researchers to predict how changes in microbiota may affect individual health outcomes. Wearable technology is emerging as an exciting tool for real-time monitoring of gut-related metrics. These devices can track dietary habits and correlate them with shifts in gut health, offering personalized insights that were once unimaginable. Microbiome Research: The Future is Bright The gut microbiome has become a focal point in health research, with groundbreaking studies continuously reshaping our understanding of this intricate inner ecosystem. New technologies are enabling scientists to analyze the complexities of microbial communities more effectively than ever before. Researchers are using these tools to identify specific strains of bacteria that can influence various aspects of health. These developments may make it possible for healthcare providers to offer tailored solutions based on an individual’s unique microbiome profile. From dietary recommendations to novel therapies aimed at restoring balance within the gut microbiome, the possibilities seem endless. The future is bright for microbiome research, and its impact on our well-being could redefine how we approach nutrition and healthcare practices moving forward. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Feel Your Best On-the-Go with This 3-in-1 Vitamin Stack!
Are you serious about optimizing your brain and body to feel your best? If so, in addition to keeping your diet, exercise, and sleep routines on point, vitamin stacking can provide some added turbo power to your game. Common among fitness gurus, premier athletes, tech execs, and general health enthusiasts who require peak performance physically and mentally, supplement stacking can help amplify health with curated nutrients to attain targeted health goals. Whatever your health objective may be – whether that’s building muscle, boosting mood, achieving greater energy, or optimizing brain function – it can be supported by creating a “stack” or grouping of clinically studied nutritional supplements. Here’s how to get started. How to Create a Vitamin Stack What might a supplement stack look like? Let’s imagine, for example, you’re going to be working on a complex, consequential project at work. It will be highly stressful and require a lot of brain power. Your supplement stack might include a potent antioxidant formula to counter the oxidative stress created by stressful conditions, a vitamin with loads of vitamin C and D to support your immune health, and nutrients known to promote greater blood flow to the brain to help improve your overall cognition and mental focus. Brain & Body Power: Ultimate 3-in-1 Vitamin Stack! Thankfully, you don’t need to have a world-class nutritionist or health coach to help create a vitamin stack for you. BrainMD has a foundational supplement pack called Brain & Body Power to give you a simple, easy, and effective option for beginning vitamin stacking. Brain & Body Power is designed to support the optimal functioning of your brain and body with a daily vitamin packet that includes three different nutritional supplements.* So, rather than having to draw from multiple cumbersome supplement bottles, you have all you need in one convenient, ready-to-go packet to take on the run. Plus, by buying the ready-made packets of stacked vitamins, you save money over buying the individual supplements separately! What’s surprising is just how expertly formulated each supplement is. Only clinically studied ingredients are used and only in highly bioavailable forms.* With each packet of Brain & Body Power, you get a stack of three nutritional supplements: Brain & Memory Power Boost NeuroVite Plus Multivitamin Omega-3 Power Let’s look at them individually and the “stacked” benefits they provide. Brain & Memory Power Boost This nootropic memory supplement is formulated with researched, brain-boosting herbs and nutraceuticals associated with sharpened memory function, as well as improved mental energy, clarity, and concentration.* The clinically studied, synergistically blended ingredients in Brain & Memory Power Boost include: PhosphatidylSerine (PS) A key phospholipid nutrient, PS is a building block of cell membranes and is present in all your body’s cells, especially in the brain’s nerve cells. PS helps to boost attention, improves your ability to handle stress, and promotes memory recall in older adults.* Acetylcarnitine (ALC) An amino acid, this nutrient is important for cellular energy production. ALC supports improved mental power, healthy memory, and lifted mood.* N-AcetylCysteine (NAC) NAC provides your brain with antioxidant defense against free radicals.* It also enhances the electrochemical balance within nerve cells and has vasodilating properties (relaxes blood vessels), improving blood flow, which helps boost brain function.* Alpha-Lipoic Acid A potent antioxidant, this vitamin-like nutrient is key to blood sugar utilization and cellular energy production.* Ginkgo Biloba Extract This plant extract supports greater blood flow to the brain, which helps to optimize your brain function.* It also has a protective antioxidant to help support mental sharpness.* Huperzine A Used in traditional Chinese medicine for millennia, this extract from the Huperzia serrata (club moss) plant enhances the actions of the acetylcholine neurotransmitter system, which is linked to behavior and memory.* NeuroVite Plus Multivitamin Far surpassing conventional daily multivitamins in both its range and potency of more than 50 nutrients, NeuroVite Plus Multivitamin helps cover all your nutritional bases.* The high-potency and comprehensiveness of its vitamins, minerals, phytonutrients, antioxidants, brain nutrients, and digestive enzymes are exceptional.* Together, they help synergistically nourish all the body’s systems.* NeuroVite Plus provides 2000 IUs of vitamin D3, a daily value of 250%. This could make a marked difference in mood, energy, and more for the estimated 41% of Americans who are low in vitamin D.* The formula also includes a wide array of minerals, including lesser known but important minerals such as manganese, chromium, and molybdenum. Its plentiful phytonutrients have important benefits too. For example, lutein and zeaxanthin support eye health.* Hesperidin helps promote healthy circulation, and resveratrol has heart health benefits.* The supplement’s robust array of antioxidants help protect against oxidative stress.* NeuroVite Plus’s brain-boosting blend of nutrients offers additional powerful support to optimize and protect your brain function, memory, mood, and focus.* And lastly, the very careful selection of its ingredients and inclusion of digestive enzymes helps ensure the supplement is well tolerated.* Omega-3 Power This remarkable omega-3 supplement provides your body with two of the most potent brain health omega-3s: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) – and lots of them!* Each serving of Omega-3 Power delivers 1,600 mg of EPA, DHA, and other omega-3s, which is nearly five times greater than most other omega-3 supplements. What’s more, the omega-3s are offered in a bioavailable triglyceride form for efficient absorption. They’re rigorously screened and tested for 400+ contaminants. Fat plays a key structural role in your brain cell membranes – and healthy, flexible cell membranes help to optimize cellular function and efficiency. It’s like having the right motor oil in a high-performance car. Omega-3s are the best fats for building these healthy, flexible cell membranes, which is key to many of its brain benefits.* There’s a large body of research showing links between increased omega-3 concentration in the brain and improved overall brain health, cognitive function, mood, focus, and memory.* Among many studies, one recent study published in Neurology found better brain structure and cognitive benefits associated with higher levels of EPA and DHA in the brain.* Additionally, EPA supplementation has been shown to support mood and emotional balance in studies.* But that’s not all. A considerable amount of research suggests EPA and DHA support hearth health in multiple ways, and emerging research shows that these omega-3s may help post-workout recovery due to their anti-inflammatory properties.* That’s a lot of health benefits! Stack It with Brain & Body Power Brain & Body Power is vitamin stacking made easy. You get the multiple benefits of these three powerful nutritional supplements in one simple, money-saving packet. Try Brain & Body Power today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Brain & Body Power 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.
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What the Science Says About Using Local Honey for Allergy Relief
At different times throughout the year, do you suffer from allergies that leave you feeling miserable and reaching for over-the-counter medications? What if there was a way to help relieve your symptoms naturally? Turns out alleviating allergies may have nothing to do with birds and everything to do with bees. Let’s take a closer look… Science Behind Local Honey for Natural Allergy Relief Local honey’s ability to help relieve allergy symptoms may seem anecdotal, but some science may back up its benefits. When bees collect pollen from local flowers and plants, traces of these allergens can be found in the honey they produce. Consuming small amounts of local honey may help introduce these allergens into your system gradually, acting like a natural protector by helping your body build up immunity. Studies suggest that regular consumption of local honey may help desensitize individuals to common environmental allergens over time. This process is known as immunotherapy and involves exposing the body to small doses of an allergen to reduce sensitivity. It should be noted that other studies have found no significant difference between local and other honey in helping to reduce the symptoms associated with allergies. While more research is needed to fully understand the mechanisms at play, many allergy sufferers swear by the benefits of incorporating local honey into their daily routine during allergy season. Top Benefits of Using Local Honey Local honey may offer a range of benefits for allergy relief that go beyond just sweetening your tea. When consumed regularly, local honey may help build up your immunity to allergens in the environment. Also, unlike many processed honey products, local honey retains its natural enzymes and antioxidants that can help support your overall health. These properties not only aid in reducing allergy symptoms, but also may support your immune system and promote better digestion. Another advantage of using local honey for allergy relief is its convenience and accessibility. You can easily add it to smoothies, oatmeal, or simply enjoy a spoonful straight from the jar or bottle. Plus, purchasing local honey supports local beekeepers and helps sustain bee populations, which promotes environmental sustainability. Incorporating this natural sweetener into your diet may be a delicious way to find some relief from pesky allergy symptoms while also nourishing your body with nature’s goodness. Tips for Buying Local Honey Keep these tips in mind when buying local honey. First, make sure you’re actually getting honey from your area by looking for labels like “raw,” “unfiltered,” or “local.” These indicate that the honey hasn’t been overly processed and still contains pollen that can help build immunity against allergens. Also, consider purchasing honey from farmer’s markets or directly from beekeepers to ensure its freshness and authenticity. Local apiaries often have a variety of raw honey options based on local flowers that can help protect against allergies in your region. Tips for Consuming Local Honey When consuming local honey, start with small amounts daily – like adding a teaspoon to your morning tea or drizzling it over yogurt. Gradually increase the dosage as your tolerance builds up over time. Remember that while local honey may be a natural allergy-reliever, it isn’t an instant cure. Consistency is key. Regular consumption may lead to long-term benefits, including a reduction in allergy symptoms. Other Natural Support for Allergy Relief There are many other natural ways to prevent or relieve allergies. Here are just a few… [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Essential Oils A pleasant way to relieve allergy symptoms is with the power of essential oils. Eucalyptus oil may help clear nasal congestion. Also, peppermint oil is known for its soothing effects on irritated sinuses. Simply use these oils in a diffuser or mix a few drops with a carrier oil and apply topically. Butterbur Extract Another great option is butterbur extract, a plant-derived supplement that has shown promise in relieving allergy symptoms by reducing inflammation. Probiotics Probiotics are also gaining attention for their potential to support immune function and help reduce allergy symptoms. Incorporating probiotic-rich foods like yogurt, kefir, or kimchi into your diet may help promote gut health and reduce allergies over time. Nasal Rinses Other natural remedies, like saline nasal rinses or steam inhalation, may help provide relief from seasonal allergies. [/wc_box] Remember, everyone’s body responds differently to various therapies, so it may take some trial and error to find what works best for you. Also, be sure to consult with a healthcare professional before adding any new supplements or treatments to your health regimen. Buy Local Honey Incorporating local honey, as well as the other natural options listed above, into your daily routine may be an excellent way to help alleviate allergies. Understanding the causes and symptoms of allergies can help you better appreciate the role local honey may play in providing allergy relief. Choosing high-quality, raw, unprocessed local honey may be an effective way to combat the effects of allergies. Remember to start with small doses and gradually increase consumption for optimal results. Whether drizzled over breakfast or added to herbal tea before bed, integrating this golden sweetener into your diet may help reduce the uncomfortable itching and sneezing often associated with allergy season. Make supporting your immune system with local honey a part of your everyday wellness routine. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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5 Science Backed Benefits of Ceylon Cinnamon + Recipes!
Did you know that cinnamon – the aromatic spice we love in apple pie, fresh-baked cinnamon rolls, and Chai lattes – is loaded with health-promoting properties? It’s true! And it turns out that the type of cinnamon you choose matters when it comes to health. Ceylon cinnamon stands out as a foodie favorite to delicately flavor baked goods, savories, and beverages, while being the preferred cinnamon to take medicinally. Among cinnamon’s many health benefits, research shows that it may help to regulate healthy blood sugar levels, protect against neurodegenerative health issues, and support heart health, to name a few. Here’s the scoop on Ceylon cinnamon and a few healthy recipes to help you get more of it in your diet! About Cinnamon Cinnamon has a fascinating history that dates back to ancient Egypt when it was used for embalming. The Hebrews used cinnamon in religious ceremonies, while the Romans burned it at funerals believing it to have a sacred fragrance. In the latter part of the Middle Ages, cinnamon became a much-enjoyed culinary spice. It was believed to be an appetite stimulator, digestive, aphrodisiac, and remedy for sore throats and coughs. During the Age of Exploration, cinnamon became a coveted and highly valued spice, more valuable than gold from some accounts. The Portuguese, Dutch, and English all fought to control the Ceylon spice trade from what is modern-day Sri Lanka. Today, cinnamon is ubiquitous throughout the world and enjoyed in sweets, baked goods, and savory dishes across multiple cultures. Cinnamon is harvested from the bark of several varieties of the evergreen cinnamon tree. These varieties are broken down into two types: Ceylon cinnamon and cassia cinnamon. Ceylon cinnamon, also known as the “true’ cinnamon, originated from Sri Lanka. It has a subtle and delicate flavor and aroma, which has a floral and fruity quality to it and is beloved by epicureans. Some say it has a clove-like taste as well. It’s more expensive and is commonly used in Europe and Mexico, but less so here in the U.S. Cassia cinnamon is the primary cinnamon used by Americans and is simply known as “cinnamon.” Plentiful and less expensive than Ceylon cinnamon, cassia cinnamon comes from China (Chinese cinnamon), Indonesia (Koritnje or Padang cinnamon), and Vietnam (Saigon or Vietnamese cinnamon). Cassia cinnamon has a strong, distinctive, woody and bitter flavor. It’s the cinnamon you find at grocery stores in both powder and stick forms. Cassia cinnamon offers a wallop of spicy cinnamon flavor, while Ceylon’s flavor is pronounced, but less obvious. All cinnamon types are rich in cinnamaldehyde, the naturally occurring flavonoid that gives cinnamon its flavor and odor and has many medicinal properties. It’s more concentrated in cassia cinnamon than Ceylon. Why Ceylon Cinnamon? Ceylon cinnamon is preferred for its milder fruity notes and as the safest cinnamon choice when it comes to health. It turns out that all cinnamon types contain a relatively common plant compound called coumarin. Coumarin can be harmful in high doses – potentially causing damage to the liver and other ill effects. Cassia cinnamon contains higher levels of coumarin. It isn’t advisable to consume large quantities of it over prolonged periods of time. It’s possible to exceed the upper limit for coumarin if you consume a lot of cassia cinnamon. As little as 1-2 teaspoons of cassia cinnamon could bring someone over the daily limit, and it could be potentially dangerous if that continues over time. However, Ceylon cinnamon only contains negligible levels of coumarin (about 250 times less than cassia cinnamon) making it the safer, better choice if you consume a lot of cinnamon or wish to take cinnamon supplements to support health. 5 Science-backed Health Benefits of Cinnamon In traditional medicine, the bark of cinnamon (regardless of type) has been used as an herbal remedy for common colds, cardiovascular health issues, digestive health, and gynecological problems, according to research from the Journal of Traditional Complementary Medicine. Although human clinical trials with cinnamon are limited, an abundance of pre-clinical and emerging research suggests that it supports health in a number of meaningful ways, including the following: 1. Antimicrobial Support In one review, 30 different in vitro studies demonstrated Ceylon cinnamon’s antimicrobial action against a wide variety of bacteria. The review also noted several animal studies that demonstrated Ceylon cinnamon’s antifungal and anti-parasitic properties, as well as its antimicrobial action against anaerobic bacteria. Separate animal research has additionally suggested antiviral properties of cinnamon in fighting off respiratory infections. It appears traditional medicine was on to something! 2. Blood Sugar Regulation Some research suggests that cinnamon may both help decrease the amount of sugar that enters your bloodstream after a meal, as well as help to reduce insulin resistance, which helps your body to maintain healthy blood sugar levels. A number of studies involving individuals with established blood sugar regulation problems saw improvements with regular consumption of cinnamon at varying amounts from 1 to 6 grams daily. One small recent human study involving 41 patients showed evidence that cinnamon causes positive changes in the blood glucose levels of healthy individuals who consumed 3-6 grams of cinnamon daily. More human studies are needed. 3. Antioxidant and Anti-inflammatory Benefits Antioxidant compounds in cinnamon have been shown to confer anti-inflammatory action and protect against oxidative stress. A 2020 meta-analysis focused on cinnamon supplementation and biomarkers of inflammation and oxidative stress. After evaluating 12 studies, it concluded that cinnamon may be an aid in reducing inflammation and oxidative stress levels in humans. Thus, cinnamon may help reduce the symptoms of chronic conditions linked to inflammation. 4. Neuroprotective Benefits Emerging research suggests that cinnamon might help to protect the brain from neurodegenerative problems. One in vitro study found that an extract of Ceylon cinnamon inhibited both tau buildup and tangles, which are hallmarks of one of the most serious neurodegenerative health issues. Human studies are now needed to further explore how cinnamon may help protect the brain. 5. Heart Health Benefits Cinnamon supplementation and consumption have protective effects on the cardiovascular system. Cinnamon’s anti-inflammatory and antioxidant effects are heart protective. Additionally, research shows that cinnamon may help to increase high-density lipoprotein HDL, the good cholesterol, as well as support healthy blood pressure levels. Give Ceylon Cinnamon a Try While more human studies are being conducted on cinnamon, the existing evidence is compelling. Ceylon cinnamon appears to be a safe, healthful, and flavorful addition to your culinary creations or to take as a supplement. You can find Ceylon cinnamon spice and supplements online and at many health retailers. Try Ceylon cinnamon out in your favorite baked goods using gluten-free flour and alternative sweeteners like coconut sugar, stevia, or monk fruit. Add it to your morning smoothie to give it a flavorful twist. Or try it in savory dish. Here are several recipes to get you started! [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Ceylon Date Smoothie INGREDIENTS 2 ripe bananas (optionally frozen) ¼ cup pitted dates (softened) 1 tablespoon peanut butter 3 teaspoon Ceylon cinnamon Pinch sea salt 2 cups unsweetened soy milk (or plant milk of preference) 1 cup ice (optional) (You can add cacao, honey or maple syrup, and/or protein powder if you’d like to make it more dessert-like and increase protein content) DIRECTIONS Place the bananas, dates, peanut butter, cinnamon, and salt in your blender and add milk. Blend until smooth. For a cooler shake, blend in ice. Divide the smoothie between 2 glasses and enjoy! [/wc_box] [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Ceylon Cinnamon Granola (Sugar-Free, Gluten-Free, and Vegan!) INGREDIENTS 2 ½ cups gluten-free rolled oats 1 ½ cups raw almonds 1 cup sunflower seeds ½ cup chia seeds 2 tablespoons Ceylon cinnamon ¾ teaspoon pink Himalayan or sea salt ½ cup coconut oil, melted 2 teaspoons pure vanilla extract 20–30 drops of liquid stevia DIRECTIONS Preheat oven to 350 degrees F. Line a baking sheet with parchment paper. In a large mixing bowl, combine the dry ingredients and mix. Pour melted coconut oil over the dry ingredients. Add in vanilla and stevia drops, mix. Transfer mixture to sheet pan, spread out with a spatula. Bake for 15 minutes and mix, then bake another 10 minutes. Remove from oven and cool. You can stir in raisins or other dried food if you’d like. Store in a mason jar or other airtight container. Enjoy! [/wc_box] [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Ceylon Cinnamon Chicken INGREDIENTS 4 skinless, boneless natural chicken breast halves 1 ½ teaspoon Ceylon cinnamon 2 tablespoons Italian-style seasoning 1 teaspoon garlic powder 2 teaspoons sea salt 1 teaspoon ground black pepper DIRECTIONS Preheat oven to 350 degrees F. Place chicken in a lightly greased 9x13 inch baking dish. Sprinkle evenly with ground cinnamon, seasoning, garlic powder, sea salt, and pepper. Bake at 350 degrees F for about 30 minutes (or until chicken is cooked through and juices run clear). [/wc_box] At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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