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5 Reasons Why You Should Know Your Brain Type
Did you know that there are 16 different Brain Types? Which one are you? Maybe you’ve taken an online personality quiz in the past. Though such tests can occasionally offer helpful information, most fail to consider an individual’s health habits and personal history. In many cases, they also fail to include improvement strategies. Another problem with online tests is that they typically aren’t backed by science. Worse still, they frequently place people into rigid categories that can discourage, confuse or even stigmatize the test taker. With so many poorly-designed tests flooding cyberspace, we’re proud to present the Brain Health Assessment (BHA), a science-backed, paradigm-shattering brain test. This one-of-a-kind online test: Was developed by Daniel G. Amen, MD, a double board-certified psychiatrist who has been practicing for over 40 years. Is powered by the world’s largest database of functional brain scans – 160,000 and growing. Incorporates extensive research – Amen Clinics has published over 70 clinical studies on brain health. Is based on the combined clinical experience of a team of Amen-trained 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 recommendations for improvement based on your Brain Type. Benefits of Knowing Your Brain Type 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 potentially impact your future career and relationships in significant ways, by: 1. Reducing Stigma- There are plenty of judgments out there about how people should think, act, behave, and perform. Knowing your specific Brain Type can help reduce the stigma of labels or conditions others have assigned to you. Break free from the shame of a struggling brain. 2. Increasing Knowledge- Knowing your Brain Type can provide you with invaluable information. Taking the BHA can help identify your brain’s potential risk factors. The sooner you’re aware of specific challenges, the sooner you can begin to address them with natural treatments. 3. Setting Goals- In addition to learning your Brain Type, you’ll also receive a Brain Fit Score. Since even the healthiest brains can be improved with targeted treatments – including diet, exercise and lifestyle interventions – you’ll receive a plan for how to set and achieve personal fitness goals. 4. Providing Nutritional Support- Taking the BHA can help you cut through the confusing world of supplements to discover what you should be taking for optimal physical and mental wellness. Included with your Brain Fit Score is a recommended supplement regimen customized for your specific Brain Type. 5. Making It Fun- People take personality quizzes all the time, but with those tests, they’re only getting a partial picture. Learning more about how you’re wired, and how you can use that knowledge to improve yourself in the future, can be exhilarating. Since habits, skills and personality traits originate in the brain, learning your Brain Type can be the key to unlocking your potential. With the BHA, you’ll get an accurate picture of your brain, a doctor-recommended supplement plan, and a personalized roadmap for healing. Take the Brain Health Assessment to Know Your Brain Type The Brain Health Assessment (BHA) is absolutely FREE and only takes about 5 to 7 minutes to complete. Here are 4 simple steps to taking the BHA: Take the Brain Health Assessment Here Discover your Brain Type & Brain Fit Score Get a personalized supplement, nutrition, and fitness plan Optimize your brain and take back your health! This is the ONLY online assessment that provides accurate, real-time, lifestyle and supplement recommendations to improve your brain health. Discover the tool that has helped millions of people increase their energy, sharpen their focus, and optimize their brains. You can know your Brain Type in just a few minutes, so start now. 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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Here’s How to Restore Your Inner Calm with GABA
These days, it seems like everyone’s worried or on edge. How’s your stress level? Do you feel like you’re being stretched to the limit? Maybe you’re experiencing headaches, muscle tension, or sleep issues. These can be associated with increased stress in your life. The Problem with Stress Stress is prevalent in our society. A recent report from the American Psychological Association found that 84% of the people surveyed have been experiencing elevated levels of stress. Additionally, almost half of them reported mood issues, as well as weight changes and problems with sleep – conditions that often accompany being emotionally overwhelmed. Stress occurs when a person perceives excessive demands on his or her emotional or physical resources. It typically represents a response to external forces – a deadline at work, an argument with your spouse, or a fender bender. Once the situation has been resolved, the stressful feelings subside and you may feel like you can start to relax. In some cases, however, the pressure is relentless and can cause excessive stress. This can lead to feelings of desperation or a loss of control. So, how can you tell if you’re just feeling the effects of everyday stress, or if you’re struggling with a serious stress problem? Good Stress/Bad Stress A little bit of stress is actually good because it can motivate you to meet your goals. Low-level stress can also help you with resilience, problem-solving, and adapting to everyday challenges. Stress becomes unhealthy when it reaches high levels for prolonged periods. At that point, stress can take a toll, both physically and mentally, and become harmful to your health. Too much stress can: produce fear, anxiousness, worry, irrational excitement, and avoidance decrease overall brain function create hormone imbalances cause inappropriate eating, which can result in weight gain increase vulnerability to physical illness Fight or Flight High levels of stress can keep you in fight or flight mode. This can disrupt bodily systems and increase the likelihood of developing serious health problems. For example, excessive circulation of the stress hormone cortisol in your body can disturb healthy immune function and negatively affect your cardiovascular system, brain, and other organs. Unfortunately, when people have too much stress in their life, they often turn to unhealthy ways of dealing with it; such as using alcohol, recreational or other unproven drugs, or overconsumption of comfort foods to feel better. However, these choices can end up doing more harm than good in the long-term. The good news is you can adopt some healthy habits to deal with the stressors in your life. Learn to increase your inner calm with these stress-busting tips. 5 Ways to Relieve Stress and Restore Your Inner Calm with GABA 1. Consistent Exercise Regular exercise can lower stress hormones and help you become more resistant to stress over time. Aerobic exercise, sufficient to raise your heart rate for twenty to thirty minutes, is particularly good. When you raise your heart rate through exercise it can increase beta-endorphins, the brain’s own natural morphine, which can boost your mood. It also can increase a brain growth factor known as BDNF, which helps with healthy brain maintenance. The stress-reducing effects of exercise are well-documented. Try a new sport or dance. Go for a run, walk, or bike ride. It’s a good idea to frequently change up activities and to exercise 30 minutes a day for at least 5 days a week. Enjoy! 2. Just Breathe By using relaxation techniques, you can gain better control over the stress and worry that’s ruining your health and happiness. Deep breathing is an effective therapy that can be done anywhere, anytime! Take deep breaths and let your mind and body start to relax. A simple exercise to reduce stress is breathe in for 8 seconds; hold it for 8 seconds; breathe out for 8 seconds, and then hold it for 8 seconds. Repeat 4 times. Try it. You should feel the difference right away. 3. Solid Connections Never underestimate the importance of being around the right people. The health habits of the people you spend time with may have a dramatic impact on your own health and habits. So, surround yourself with people who are happy, upbeat, and kind. Building and maintaining healthy relationships may help you feel understood and cared for. As you attend to others, you may find that your perspective has changed. When you care for others and feel cared for, your brain releases oxytocin, the “bonding” hormone, which can counteract some of the negative effects of stress. 4. Happy Place Meditation is a very effective way to soothe your mind and help you create a state of deep relaxation. It can stimulate the brain by increasing blood flow to the areas responsible for attention and forethought while calming down the areas that generate frustration and inner turmoil. Clearing your mind and slowing your breathing can help restore inner calm. Choose a haven – a place where you feel comfortable and that you can imagine with all your senses. If it’s the beach, visualize the ocean, feel the sand between your toes, and the warm sun on your skin. Your haven can be any real or imaginary place where you’d like to spend time. Spend at least 20 minutes a day on this refueling, life-changing exercise. You’ll be amazed at the results. 5. Calming Supplements The neurotransmitter most associated with calming effects in the brain is GABA (technically Gamma-AminoButyric Acid). A simple and easy way to ensure you get plenty of GABA is through supplementation. Clinical trials have shown that taking authentic (chemically pure) GABA by mouth can help relieve stress, improve mood and mental sharpness, and generally have calming effects. The blood-brain barrier has transport proteins that move GABA in or out of the brain tissue, to and from the blood vessels that deliver blood to the brain. If you suffer from anxious or negative thoughts or have difficulties entering a relaxed state before bedtime, you might consider taking a high-quality GABA supplement. Calm Your Mind With GABA Supplements GABA Calming Support is a unique combination of clinically proven ingredients that can help you cope with restlessness, irritability, and other challenges associated with occasional anxiety. It can help facilitate the production of calming brain waves, correct stress-causing nutritional deficiencies, and promote relaxation. GABA Calming Support can calm your racing thoughts to help prepare you for sleep. It doesn’t cause drowsiness, so it’s safe to take during the day. This soothing formula includes: GABA – is the body’s main calming neurotransmitter. By slowing the excessive firing of neurons, it supports the body’s natural mechanisms for quieting the mind and gradually falling asleep. L-Theanine – working mainly by way of GABA receptors on nerve cells, l-theanine is an amino acid that has calming and relaxing effects while preserving mental focus, and also improves sleep quality. Lemon balm (Melissa officinalis) – a member of the mint family that has been used as a medicinal herb for over 2000 years, lemon balm helps relieve stress and anxiousness, likely by increasing GABA activity in the brain as well as the activity of acetylcholine, a major neurotransmitter that promotes mental focus. Magnesium – sometimes called the relaxation mineral, magnesium plays important roles in relaxing mind and body, calming racing thoughts, and promoting overall sleep quality. Research suggests that magnesium’s calming effects are enhanced by vitamin B6. Vitamin B6 – vitamin B6 is required by the brain enzymes that produce the neurotransmitter serotonin, which promotes relaxation and enhances mood. This supplement provides B6 as pyridoxine and pyridoxal-5-phosphate, its most readily utilized forms. GABA Calming Support boosts GABA to help relax your brainwaves and pump the brakes on anxious and fearful thoughts. As a gentle, natural sleep aid, it has helped countless people transition from an agitated awake state into a restful sleep state. And it can help you too! Try GABA Calming Support today so you can relax and prepare for restorative sleep tonight! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about GABA Calming Support 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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7 Natural Ways to Get a Better Night's Sleep
Wouldn’t it be nice if you had a mental “off” switch you could flip every time you were ready to go to sleep? Wouldn’t it be nice if you could sleep eight hours straight, without any disruptions? Wouldn’t it be nice if you could get restorative sleep every night? I’m guessing you’d say yes to all these hypothetical questions. Sadly, such idealistic notions rarely apply to reality. The Truth About Sleep According to the Institute of Medicine (US) Committee on Sleep Medicine and Research, as many as 70 million Americans have ongoing sleep problems that interfere with their daily functioning. If you’re one of those who fail to get consistent sleep each night, you might be at risk for a host of physical and mental issues. When you don’t get enough sleep, you may have overall lowered blood flow to your brain, which can disrupt your thinking, memory, and concentration. Also, lack of sleep can weaken your immune system and make you more susceptible to getting a cold, flu, or virus. Getting quality sleep each night can help your brain function at optimal levels, as well as support your overall immunity and wellness. Though minimal required levels of sleep vary, researchers agree that adults should try to get an average of 7 to 9 hours of sleep per night. Sleep Stealers Many factors contribute to millions of people missing out on a good night’s sleep. Here are just a few: Room temperature: Having a bedroom that’s either too hot or too cold may prevent you from getting a good night’s sleep. Light in the bedroom: Light from outside (coming in through blinds/curtains) or inside (from alarm clocks, electronics, power strips, etc.) can simulate daylight and disrupt your internal clock. Excessive noise: A neighbor or roommate’s blaring music, TV, or computer can prevent you from getting peaceful Zzzs. Gadgets by the bed: A computer, TV, or cell phone can keep you from falling asleep since they emit a type of light that can impair the brain’s sleep triggers. Going to bed worried or angry: This can also include obsessive or anxious thoughts and mood issues. Medications: Many medications – including asthma medications, antihistamines, cough medicines, anticonvulsants, stimulants, and SSRIs – can disturb sleep. Caffeine: Too much caffeine from coffee, tea, chocolate, or some caffeinated dietary supplements (especially when consumed later in the day or at night) can disrupt sleep. Alcohol, nicotine, and marijuana: Although these compounds initially induce sleepiness for some people, they can have the reverse effect as they wear off, waking you up after a few hours of sleep. Gastrointestinal problems: Reflux, cramps, and diarrhea can prevent or interrupt sleep. Women’s issues: Pregnancy, PMS, menopause, and perimenopause cause fluctuations in hormone levels that can disrupt the sleep cycle. Men’s issues: Prostate problems can cause frequent trips to the bathroom, which can interrupt your sleep. Snoring: Loud snoring can cause you, your partner, or everyone in the house to lose sleep. Shift work: Nurses, firefighters, security personnel, truck drivers, airline pilots, and many others work at night and sleep by day. These shift workers are especially vulnerable to irregular sleep patterns, which can lead to excessive sleepiness, reduced productivity, irritability, mood problems, and long-term health issues. Jet lag: International travel across time zones wreaks havoc with the body’s natural sleep-wake cycle. Stressful events: The death of a loved one, divorce, a major deadline at work, or an upcoming test can cause temporary sleep loss. These, and other factors, can conspire to steal your sleep. Though there are many things that can rob sleep, there are also many sleep aids that can make a big difference in how well you rest at night. Here are a few things you can do to improve the quality of your sleep. 7 Natural Ways to Get Better Sleep & Improve Your Health 1. Regular Sleep Time Go to bed at the same time each night and wake up at the same time each morning, even on weekends. Instead of taking a nap to make up for lost sleep, power through until bedtime to maintain a regular sleep schedule. 2. Reduce Snoring Sleeping on your back tends to make snoring worse because the tongue slides toward the back of the throat. Sleeping on your side, with a pillow that keeps your head slightly elevated, is usually recommended to reduce snoring. If you share the room with someone who snores, try wearing earplugs. 3. Clear Your Head Before Bed Instead of going to bed worried or angry, try to settle emotional problems before going to sleep. Send a positive text, email, or write down an issue to deal with the next day. Once all matters have been resolved or tabled, forget about them. Clear your mind of stress so you can enter a relaxed state that can lead to peaceful sleep. 4. Get Regular Exercise Physical exercise is one of the most important things you can do to keep your brain healthy. Exercise boosts blood flow to transport nutrients to the brain. It also stimulates the brain to make new cells and tune-up existing cell networks that help the brain self-regulate. However, be careful not to exercise within four hours of the time you go to bed. For some people, vigorous exercise late in the evening generates so much energy it can keep them awake. 5. Don’t Take Naps This is one of the biggest mistakes you can make if you have trouble sleeping. Taking naps when you feel sleepy during the day may disrupt your nighttime sleep cycle. For people who are older, short naps in the middle of the day can be helpful. 6. Use Sound Therapy Instead of being awakened by every noise you hear, try sound therapy. This type of therapy can induce a peaceful mood and help lull you to sleep. Consider soothing nature sounds, wind chimes, or soft music. Slower classical music, or any music that has a slow tempo of 60 to 80 beats per minute, can help promote the onset of sleep. 7. Natural Sleep Support - Sleep Supplements Getting high-quality sleep is essential for optimal brain and body health. If you have healthy habits, such as avoiding caffeine later in the day and getting regular exercise, but still have problems falling asleep, a scientifically formulated and safe dietary supplement that promotes restful sleep may give you the relief you need. Whether you’re too wired, worried, or stressed to sleep, nutritional sleep aids can help improve the quality of your sleep. These are 3 of the best natural ways to get better quality sleep… Restful Sleep Restful Sleep contains the body’s own sleep hormone, melatonin, to get you to sleep and keep you asleep through the night.* It also includes the calming neurotransmitter GABA, as well as the calming mineral magnesium, vitamin B6, and valerian.* This nutritional-herbal combination produces a soothing effect that can help ease you into a peaceful sleep.* These capsules include: Melatonin – melatonin is a hormone naturally produced by the brain to initiate sleep and carry you through your daily sleep/wake cycle.* When taken by mouth, it promotes restful sleep and healthy sleep patterns.* Vitamin B6 – vitamin B6 helps with the production of neurotransmitters (serotonin, dopamine, norepinephrine, and GABA), which need to be balanced for healthy sleep.* Magnesium – sometimes called “the relaxation mineral,” magnesium plays an important role in enhancing GABAs calming actions that allow for sleep; for energy production that helps the brain maintain its internal clock; and with muscle relaxation.* Magnesium helps calm the mind and enhance overall sleep quality.* GABA – GABA is the brain’s major calming neurotransmitter, inducing calm by inhibiting excessive firing of neurons distributed throughout the brain.* Valerian – an herb used traditionally for centuries for its calming and sleep-inducing effects, valerian contains GABA and may also work closely with GABA receptors (molecular sensors) on brain cells to help calm brain activity. It supports deep, restful, quality sleep.* Restful Sleep eases you to sleep and helps you stay asleep all night so you can wake up feeling refreshed in the morning.* Put Me To Sleep Naturally Put Me To Sleep Naturally is based on the most recent nutraceutical research on sleep onset, duration, and quality.* The body’s daily sleep phase is now recognized to be just as important for health as the awake phase.* Sleep is vital for mental and physical performance, as well as overall health and well-being.* This highly effective sleep supplement includes 6 potent ingredients that work in concert to help relax the mind and body in preparation for sleep.* These ingredients have a broad range of neurotransmitter actions in the brain.* They are carefully combined in this supplement to promote recovery from daily stress, calm and relaxation, and fully restful sleep.* Melatonin – recent research suggests greater sleep benefits from taking lower levels of melatonin, as offered in this formulation.* GABA – chemically identical to the GABA neurotransmitter, and proven to enhance brain function when taken by mouth.* L-Theanine – a unique green tea amino acid that works quickly to reinforce GABA’s natural relaxant actions.* Magnesium – reinforce GABA’s calming effects and helps bring on sleep and maintain sleep quality.* Vitamin B6 – vital for the brain’s entire spectrum of functions as well as those needed for quality sleep.* 5-HTP – an important starting molecule for the brain to produce not just serotonin, a regulatory transmitter that enables quality sleep, but also melatonin.* This breakthrough chewable supplement helps bring on deep, sustained, and quality sleep.* Magnesium Chewables Magnesium is a mineral nutrient essential for over 300 enzymes fundamental to every cell, tissue, and organ in the body.* Sadly, due to the Standard American Diet (SAD), magnesium is one of the minerals most people typically don’t get enough of in the foods they eat. Surveys consistently indicate more than half of all Americans aren’t getting sufficient amounts of magnesium from their foods.* Research has established magnesium’s importance for sleep and for supporting our internal clocks.* Magnesium Chewables tablets help your muscles and your mind relax, promote a positive mood, and help you get quality sleep.* These chewable vitamins include: Magnesium – all three magnesium sources (magnesium citrate, magnesium malate, and magnesium glycinate) are pre-activated and ready for use by the brain and other organs.* These magnesium compounds were carefully selected to be well tolerated and safe to take long-term by people of all ages.* Magnesium Chewables are sugar-free and have a delicious citrus flavor. Each tablet provides 150 milligrams of magnesium, more than one-third of your daily requirement. These vegan tablets are free of poorly-absorbed magnesium oxide, dairy, glutens, corn, egg, yeast, or other allergens, with no artificial colorings or flavorings. Sleep Well These 3 supplements provide safe and clinically proven ingredients that can help you cope with stress, fend off negative or fretful thoughts, and get the great night’s sleep your brain – and body – needs.* Try these natural calming tips today to help you sleep well tonight!* 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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Top 4 Wellness Tips to Transform Your Life
A fresh new year offers an opportunity for transformation. It provides a little extra motivation for kickstarting new habits. What new healthy habits have you chosen this year? For inspiration, here are four foundational wellness tips to transform your life. Warning: They’re potent. Practicing even one of them can make a positive change in your overall well-being! 4 Wellness Tips to Help You Transform Your Life 1. Eat Plant-Based Foods Plant-based nutrition has exploded in popularity in recent years, and for good reason. Nuts, legumes, grains, vegetables, and fruits are rich sources of vitamins, minerals, phytonutrients, antioxidants, healthy fats, and fiber. Adding more of them into your diet can do wonders for the health of your brain and body. When you eat more plant-based foods, you crowd out offending foods that negatively impact your health, like refined sugars and carbohydrates, unhealthy fats, and animal products laden with hormones and antibiotics. Instead, the healthful nutrients and fiber in plants provide real nourishment. It’s no surprise then that plant-based foods promote health in consequential ways like supporting healthy blood sugar and cholesterol levels, mood, energy, weight, cognition, and memory function, as well as hormonal balance, optimal cellular, and immune function, and cardiovascular health. So, what are you waiting for? Have fun with this one! Take it as a challenge to find ways to make your diet more plant centric. Try out new plant-powered recipes. Replace that morning Danish with a healthy smoothie chock-full of antioxidant-rich berries, greens, and plant protein. Instead of an afternoon cookie or candy bar, pair fiber-rich apple slices with a delicious nut butter. Once you get the ball rolling, you’ll likely start to feel better and it will inspire you to continue on the plant-based path. 2. Get Restorative Sleep Restful sleep is as essential to your health and well-being as fresh air, water, and food. It’s not virtuous or admirable to deprive yourself of it. Your brain and body need restorative sleep to perform critical functions during your waking hours (such as temperature regulation, immune defense, hormonal balance, and healthy appetite). Sleep helps repair and renew all the cells in the body, and it gives the brain a chance to wash away toxins that build up during the day. Deep, restful sleep is linked to improved mood, overall health brain and body health, and longevity. Conversely, lack of proper sleep will slowly bankrupt your health. It’s associated with lower overall blood flow to the brain, loss of focus and willpower, and poor cognition, mood, and memory. Experts recommend 7 to 9 hours of sleep for adults. Follow these tips to ensure you get plenty of quality rest each night: Stick to consistent bedtimes and wake times Ensure you have a comfortable room temperature Take measures to keep your room dark when you sleep Avoid alcohol as it disrupts your body from falling into deep sleep Avoid exercise and large meals before bed as they stimulate the body Don’t drink caffeinated beverages after noon Turn digital devices off a couple hours before bedtime Exercise outdoors in the morning as it helps regulate melatonin at night 3. Move Your Body Exercise is one of the best things you can do for brain and body wellness. Among its many benefits, exercise strengthens the cardiovascular system and helps to increase blood flow, which helps bring important nutrients to your brain and body. This, in turn, boosts brain function, thinking and mood, as well as helps to promote hormonal balance, calm, healthy blood sugar levels, immune health, longevity, and general well-being. Exercise also helps to build and strengthen muscles, support bone health, burn calories, and maintain a healthy weight. It can even help increase your energy levels when you’re tired. If you sit a lot, don’t worry. Some exercise is better than none. Start with 15 minutes a day and build on that. Find exercises you enjoy! For optimal benefits, walk at a fast pace for 30 to 45 minutes 4 to 7 days a week. Also, consider doing strength training twice a week to increase muscle mass, hormone function, and bone density. 4. Meditate If you haven’t yet adopted a meditation practice, it’s time. In today’s world, we all need to develop a place of calm and well-being within – the counterbalance to stress. Among its multiple benefits, meditation can help reduce anxious feelings, improve emotional balance, promote better focus and recall, strengthen impulse control, and boost self-awareness and kindness. If you’re a high-energy, active person who has trouble sitting still, movement meditation practices such as yoga, tai chi, or qi gong might be a good fit. Some may prefer a seated meditation practice. One involves the meditator focusing his or her attention on something specific – such as the breath, a mantra, single object, thought, or sound – while letting go of distracting thoughts. The other is broad and open, where the meditator sits quietly and simply brings inner awareness to his/her thoughts, surrounding sounds, physical feelings, and other senses. Of course, there’s a host of guided meditations available via online apps. Also, check for local meditation classes. Many are held online. Like with exercise, start with short periods of 5 or 10 minutes and work your way into longer sessions. While any amount of meditation is helpful, one recent study found that a 20-minute sitting can help boost cognition. Transformation Is a Process Transformation doesn’t happen overnight, but gradually, like the changing of the seasons. Remember that the little actions you take each day add up to overall health and well-being. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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6 Simple Ways to Become an Early Riser
What Are the Benefits of Being an Early Riser? Do you ever wake up super early and find that you really enjoy seeing the sunrise and having ample time to start your day? Maybe you even think, “I should do this more often,” but it never seems to happen. There are a multitude of people who wake up every day before dawn. They love having the extra time to exercise, enjoy breakfast, and get a head start on the day. These early risers are generally happier, more proactive, and more productive than people who sleep in later. Research also shows that morning people tend to have dispositions that are optimistic, agreeable, satisfied, and conscientious. Challenges of Being a Night Owl By contrast, night owls can have a rougher go of it. While they’re typically creative and intelligent, they’re also more likely to have poor eating habits and low mood, as well as heart health and blood sugar issues. And, they often don’t get enough sleep. Sleep experts have found that genetics and lifestyle both play a role in our circadian rhythms; the time we naturally go to sleep and wake up. Our world is made up of early risers, night owls, and people who are somewhere in between. So, what if you want to change from being a night owl to an early riser? Or what if you need to change due to a work schedule or the fact that the world’s schedule more closely aligns with those who rise early? You can! In fact, one study found that a simple tweak to the sleeping patterns of night owls can lead to significant improvements in sleep/wake times, better performance in the mornings, improved eating habits, and a decrease in low mood and stress. 6 Tips on How to Become A Morning Person By simply following the actions below, even lifelong night owls can transform into early birds. 1. Adjust Your Wake Time Experts recommend starting with your wake time first. This provides the added benefit of making you sleepy at night, which means you’ll go to bed earlier. Choose a time and set your alarm. Turn off any snooze feature (sorry, there’s no easing into your new sleep cycle). The time you commit to is the time you’ll get up. Start by setting your alarm 15 minutes earlier each day until you hit your goal time. Stick to this time, even on the weekend, until your new routine is well established. Consistency is key. It will be difficult for the first few days, but you’ll adjust. 2. Plan Something Special Give yourself an incentive to wake up early. Maybe you have a favorite health food for breakfast or a delicious cup of coffee or tea. Perhaps you enjoy reading the morning news headlines, or a spiritual book. Whatever it is, have something pleasant planned for the morning right after you wake up to motivate you. 3. Let the Light In When the alarm goes off, let the light in. Start your day by opening your bedroom blinds or curtains (this will serve the double purpose of getting you out of bed.) If it’s still dark outside, turn on the lights inside your home. Your body’s internal clock takes its cues from light. Levels of melatonin, the hormone released by your brain’s pineal gland to make you sleepy, decrease when your eyes detect light, which allows for more wakefulness. 4. Eat at Regular Times Be consistent with your eating times. In a study that helped night owls become early risers, it was critical that the subjects had breakfast as soon as possible after waking up, ate lunch at the same time each day, and refrained from eating dinner after 7:00 p.m. This eating schedule helped reset their circadian rhythms. 5. Exercise There’s no better time to exercise your body than first thing in the morning. The movement will help energize your brain and body by increasing your circulation. Exercise is linked to better memory recall, focus, and cognition throughout the day. Getting exercise outside will help you become more fully awake. Exposure to sunlight early in the day may even help increase melatonin levels at night, which leads to better sleep. There’s also the added benefit of possibly catching a sunrise! 6. Power Down Earlier Since you’ll be rising earlier, you’ll be sleepier in the evenings. It’s important to shift your nighttime routine. If possible, move your regular activities up an hour or more. To ensure your body produces sleep-inducing melatonin, dim the lights an hour or two before bed. Do any digital/online social media, shopping or reading at least one hour before you plan to go to sleep. Since digital devices and social apps are designed to keep you engaged, see if your smartphone has a “downtime” feature under settings. You can set a block of time where you can’t access your apps. It really works. A New Way of Being The best reinforcement for early rising will be the difference in how you feel. Imagine feeling more rested, energized, and ready for your day…every day. It’s possible! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Morning Rituals to Boost Your Daily Happiness
Do you wake up feeling energetic and excited about the day ahead, or with your finger glued to the snooze button? For many, it's the latter, but maximizing your mornings can make a huge difference on your health and happiness. An intentional morning routine has the power to supercharge your work, deepen your relationships, boost your productivity, skyrocket your creativity, lower your stress levels, and set you up for a successful day. Science-Backed Benefits of a Morning Routine According to the latest research on habits and productivity, a morning routine may help to: Foster career success and better job performance Lower stress levels Establish stability and groundedness Enhance feelings of calm Promote healthy habits Support positive mood Boost cognitive functioning and mental performance Increase productivity Encourage direction and focus Maximize energy levels Instill discipline Conversely, many people who don’t follow any sort of morning routine tend to suffer from: Frazzled thoughts Higher levels of stress Poor sleep Feelings of overwhelm Ineffective use of time Restlessness Procrastination Set Your Day Up for Success with a Morning Routine You don’t have to be a morning person to benefit from a morning routine; you just have to be thoughtful about how you spend your time when you wake up. You also don’t need a laundry list of things to accomplish every morning. Even setting aside five mindful minutes can propel you to daily success. The key to an effective morning routine is that it works for you and your unique needs. It has to excite you, motivate you, and fit seamlessly into your life. Looking for some inspiration? Below, we’ve compiled 6 simple morning rituals to help you craft the perfect morning routine. Experiment with these activities to establish a morning routine that works for you. 6 Morning Rituals to Boost Daily Happiness 1. Make Your Bed Making your bed is a simple task that often gets overlooked – especially if you’re living on your own. However, research shows that people who make their beds in the mornings are happier and more productive. As Naval Admiral William McRaven describes in his commencement speech at the University of Texas, Austin: If you make your bed every morning, you will have accomplished the first task of the day. It will give you a small sense of pride and it will encourage you to do another task and another and another. By the end of the day, that one task completed will have turned into many tasks completed. Making your bed will also reinforce the fact that little things in life matter. 2. Get a Good Night’s Sleep A good morning starts the night before with a good night’s sleep. Experts recommend 7 - 8 hours of restful sleep each night for optimal health. Anything less has been shown to have adverse effects on your mental and physical well-being. 3. Morning Pages Morning pages are a stream-of-consciousness journaling practice done first thing every morning. The idea is to wake up, open your journal, and write three pages of whatever comes to mind. Julia Cameron, author of The Artist's Way, developed this free-write approach to journaling as a way for people to clear their head, process emotion, silence their inner critic, and unleash their creativity before tackling their to-do list. 4. Practice Gratitude Research suggests that focusing on gratitude helps to calm the deep limbic areas and enhance the other judgment centers of your brain. People who express gratitude on a regular basis are healthier, more optimistic, make better progress toward their goals, have a greater sense of well-being, and are more helpful to others. Practicing gratitude first thing improves your mood and promotes feelings of content throughout your day. 5. Move Your Body Waking up with movement sets you up for success. Growing evidence suggests that exercise may be responsible for enhanced thinking and mental performance, healthy weight management, improved mood and quality of life, and lower levels of unhealthy LDL cholesterol. This doesn’t have to be a full 60-minute workout, instead, opt for yoga, a brisk walk, or even a few simple stretches. 6. Skip the Coffee Instead of starting your day with a cup of coffee or sugar-laden, nutrient-void breakfast on the run, add BrainMD’s new Smart Mushrooms to your morning mix. This functional, full-spectrum superfood blend features six USA grown organic mushrooms – turkey tail, cordyceps, reishi, shiitake, agaricus, and lion’s mane – scientifically formulated to promote energy, vitality, stress resistance, mental performance, and immune support. Leading all other mushrooms in brain benefits, the lion’s mane mushroom contains unique hericenones and erinacines, which can increase nerve growth factor (NGF) in the brain. NGF supports acetylcholine circuits, which are required for focus, memory, and other cognitive functions. Lion’s mane has shown promise in several clinical trials for improving cognition and mood. Its glucans also help boost immunity and support healthy bacterial balance in the gut. Try adding one scoop of Smart Mushrooms to your favorite smoothie recipe for the perfect blend of daily wellness, peak brain performance, and clean, focused energy. How you spend your morning sets the tone for your entire day, and how you spend your days sets the tone for your entire life. What does your morning look like? At BrainMD, we’re dedicated to providing the highest purity nutrients to support your brain health and overall well-being. For more information about our full list of supplements, please visit us at BrainMD.
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5 Natural Ways to Fight Fatigue & Boost Energy
One of our greatest resources is energy. When fatigued, we’re less powerful in our lives and don’t have the energy to do the things we need, or want, to do. Unfortunately, when we’re tired, we often do things that give us momentary energy, but end up leaving us even more depleted. Who hasn’t reached for a sweet treat, cup of coffee, or caffeine-filled energy drink for a quick energy boost? The problem is that sugar and caffeine take more than they give. Like an opportunistic creditor, they rescue us when we’re desperate but slap us with the bill plus interest later. There are healthier actions we can take that yield true, lasting energy. Here are 5 tips, backed by research, that will give you more of this most precious commodity. 5 Natural Ways to Fight Fatigue & Boost Energy and Vitality 1. Get Quality Sleep Self-imposed sleep deprivation is one of the primary causes of excessive sleepiness among Americans. While we glorify self-sacrificing, hardworking people, there’s nothing heroic about depriving yourself of sleep. It’s through high-quality sleep that your body restores many functions it needs during the day, including temperature regulation, a healthy immune system, balanced hormone levels, and a good appetite. These factors all play a role in how much energy you have. To operate optimally and with vibrant energy, it’s essential to maintain these functions through quality sleep. So, whatever is getting in the way of your sleep, change it. Sleep experts suggest that most adults need 7 to 9 hours of sleep each night. Here are the recommended tips to help you sleep better: Turn off the phone, computer, and television an hour before you go to bed. Screen time activates the mind and makes it harder to fall asleep. Ensure your windows have coverings that will keep light out. Darkness ensures better sleep. Make sure your room isn’t too hot. Run the air conditioner if need be. Your energy levels are worth it! Eating several hours before bed, consuming caffeine after noon, and drinking alcohol are all disruptive to restful sleep. Exercise regularly but not too close to bedtime, as it may keep you up. Write in a journal if your mind is racing or full of worrisome thoughts. Take natural supplements with studied ingredients to support sleep such as melatonin, GABA, and magnesium. 2. Eat Nutritious, High-Energy Snacks Instead of snacking on cookies, crackers, chips, or chocolate when you’re tired, choose something that will fuel you with sustained energy. Choose protein-rich, high fiber snacks. Some examples are a handful of cherries and some almonds, a banana with almond butter, celery sticks and hummus, Greek yogurt with blueberries, or a hard-boiled egg. These snacks deliver sustained energy and no sugar spikes. The cravings for sugary, high-fat foods may be strong at first, but they will diminish after a few days. You’ll start to enjoy the benefits of even energy. 3. Move Your Body Have you ever noticed how vibrant and energetic people are who exercise regularly? It may seem counterintuitive to expend energy through exercise to increase energy and reduce fatigue, but an overwhelming amount of research shows this to be true. Regular exercise can increase the levels of energy-promoting and mood-enhancing neurotransmitters such as dopamine, norepinephrine, and serotonin in the brain. Additionally, exercise increases oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. Of course, when your heart and lung health improve, you have more energy to tackle your day. Even a little bit of exercise can energize you. One study of sleep-deprived, young women showed that just 10 minutes of moderate exercise boosted energy levels beyond a 50 mg serving of caffeine! 4. Drink Water Staying hydrated is integral to maintaining healthy energy levels. Many of your body’s daily biochemical reactions require water. If it’s a warm day or you’ve been exercising, your body needs even more water to stay adequately hydrated. Interestingly, a study of men who worked out on a treadmill and lost 1% of their body mass in fluid reported more fatigue than when they performed the same exercise while remaining well hydrated. Water intake recommendations vary depending on gender, age, weight, and activity level – a healthy average is 2 to 3 liters a day. 5. Meditate and Recreate With all the digital communications coming at us on any given day, we need to unplug and be quiet without any distractions – and we need to recreate in nature. It has been shown that practicing brief sessions of yoga and meditation can significantly improve brain function and energy levels. It’s important to remove all distractions when meditating, even sound. Just set a timer and sit quietly. Twenty minutes is enough time to calm the mind, but many people sit for longer. Consider going on a meditation retreat if you really want to throw yourself into it. Nature is powerful. One study found that people’s mental energy was replenished even when they just looked at pictures of nature. Go to the park, take a walk or hike, sit by the lake, go to the beach – just be in a natural environment. Natural beauty can also elicit feelings of awe, which can energize the mind, body, and spirit! These are just several energy-boosting suggestions to get you started, so give them a try. The only thing you have to lose is your fatigue! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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7 Best Ways to Reclaim Your Life with a Digital Detox
Why You May Be Ready for a Digital Detox While technology has improved our lives in countless ways, it has also presented many unique challenges. Due to the prevalence of digital devices, people today have grown accustomed to using social media to stay connected with the world. However, overdependence on devices can cause people to feel isolated – which is a double whammy in our stay-at-home existence. Most people place a high priority on maintaining strong connections. Sadly, social media can only provide the semblance of connection to others. "The bitter paradox of social media is that even while connected you can feel isolated." Your Brain and Screens Mounting research suggests that excessive screen time may be linked to cognitive, behavioral, and mood problems. The longing for genuine connection may create a vicious circle where a lonely individual interacts on social media only to feel more alone and isolated. This emptiness may create a craving for a deeper connection that leads to even longer screen sessions. Due to this growing hunger for connection, many have become attached to their devices over time. If left unchecked, this near-obsessive need can lead to digital dependence. Digital Dependence Few would argue that we’re becoming increasingly dependent on technology. For many, the desire to stay connected to the internet 24/7 has become a compulsion. But is there such a thing as digital dependence, and if so, does it come with a price? Leading cognitive neuroscientists (some specializing in “technopathology”) have identified new brain complications linked to society’s widespread reliance upon technology. These conditions range from a kind of separation panic over misplacing a device to hearing a phantom ring when no one is calling. Physical Complications In addition to its unhealthy influences on the brain, screen fixation also can take its toll on the body. Many screen bound individuals live a sedentary lifestyle. Becoming the proverbial “couch potato” can prevent you from maintaining healthy habits such as consistent physical activity, a healthy diet, and proper motivation to set and achieve goals…not to mention much-needed socialization. Remaining sedentary can increase risk factors for many illnesses and can even shorten your lifespan. One study found that internet obsession can even weaken immune function. Sleep Disruptions Spending long hours staring at screens can also disrupt your sleep. This is particularly true at night since the artificial light from screens can delay melatonin production and disrupt your body’s 24-hour circadian rhythms and sleep/wake cycle. Since sleep deprivation is linked to a host of mental and physical issues, it’s best to tuck in your devices at least one hour before you tuck yourself into bed. Bottom line: spending too much time browsing the internet, engaging on social media, watching TV and movies, playing video games, or occupying yourself with any other leisure activity that involves a screen, can potentially steal your health. To prevent the many adverse effects associated with screen fixation, try these 7 simple ways to improve your digital well-being: 7 Ways to Reset Your Mind with a Digital Detox 1. Get Moving When you’re sitting on the couch watching TV or YouTube, your brain isn’t being challenged. Find an outdoor activity (such as hiking, biking, walking, jogging, etc.) you enjoy so much, you’d rather do it than look at a screen. It’s recommended that you get at least 30 minutes of exercise every day, so get moving. 2. Healthy Pleasure Centers Deep inside the brain, your pleasure centers respond to several neurotransmitters, particularly dopamine. When dopamine is depleted, low mood and motivation are much more likely to occur. Monitor your high-excitement activities, limit video games, and boost your dopamine naturally by engaging in meaningful conversations and fun outdoor activities. 3. Tech Timeout It’s not unusual for parents to limit their kids’ TV or tablet time, so why shouldn’t that same rule apply to adults? Establish a time when all devices will be turned off for the remainder of the evening. Not only will this provide a break from calling, texting, browsing the internet, and posting content on social media, it will allow you to spend more time with family. 4. Streamline Your Screen Time Using devices or playing video games for hours on end can be habit-forming. Excessive screen time has been linked to a greater risk of developing attention problems. Determine a screen time limit each day and use a timer to remind you to disengage from screens and engage with people. 5. Tech-free Bedroom Remove all electronic devices from your bedroom since they emit light that can stimulate the brain and keep you awake. A tech-free bedroom can help reduce harmful electromagnetic frequencies (EMF), which might also interfere with your sleep. Creating a relaxing environment, free from the distractions of the outside world, may help facilitate better sleep. 6. One Screen at a Time It’s common for people to use more than one form of technology at the same time. To prevent your attention from being divided by multiple devices, follow the “one screen at a time” rule. This should aid your ability to focus while also giving your overstimulated brain some much-needed downtime. 7. Internet Fast A great way to prevent the onset of digital dependence is to reserve one day of the week for the internet fast. Rather than being glued to a screen all day, find a new hobby, have a quality conversation, start an exercise routine, or enjoy the beauty of the great outdoors. You might be surprised at how many things you can do, and how much fun you can have while taking a break from the internet. Implementing these 7 tips can help limit your screen time, reduce your exposure to EMFs, and improve your mental, physical, and overall well-being. Most importantly, they can help you live in harmony with technology rather than being controlled by it. 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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How to Naturally Increase GABA for Better Sleep
Wouldn’t it be wonderful to have a natural, mental, and physical “off” switch to downshift your brain and body at the end of the day? In these stressful times, relaxation and restful sleep are more important than ever to well-being. If you’re feeling stressed out or are unable to unwind, instead of turning to a glass of wine, refined carbohydrates – or worse, prescription medication – consider healthier ways to unlock your body’s natural ability to remain calm. One healthy way to promote R&R is to get more of the amino acid gamma-aminobutyric acid (GABA) into your diet through foods or supplementation. Think of GABA as a calm balm for both the mind and body. Here’s how it works. GABA for Sleep and Relaxation GABA is naturally produced within the body, where it functions as a neurotransmitter. Neurotransmitters are the brain’s messengers, which move from one neuron to another to relay information. Some neurotransmitters induce activity while others inhibit activity. GABA is the key inhibitory transmitter of the brain. What does that mean? GABA helps to slow down your brain’s neuron activity and decreases activity in the central nervous system. In other words, it helps to calm worrisome, ruminating thoughts, as well as balance mood, alleviate painful sensations and relax the body. Supporting healthy sleep with GABA supplementation has gained traction in recent years. What the Research Says Though research on GABA supplementation and sleep is limited, some scientific studies indicate promising results. One study showed that subjects who took GABA fell asleep more quickly and enjoyed better sleep quality. GABA has mild relaxation properties that support a balanced mood and restful sleep. Lower activity of this neurotransmitter in some brain regions has been linked to mood challenges, difficulties with self-control, and excessive worry. How to Increase GABA You can eat GABA-rich foods and/or take GABA supplements to help support your body’s ability to unwind. GABA Foods The best way to get GABA in your diet is to eat an abundance of the plant foods that contain GABA. What’s more, the foods that contain GABA are also highly nutritious. You’ll be supporting your overall health and your body’s relaxation mechanisms at the same time! GABA-rich foods include cruciferous vegetables, beans, peas, tomatoes, spinach, mushrooms, sprouted grains, rice (particularly brown rice), and chestnuts. Also, enjoy fermented foods (kefir, yogurt, tempeh, kimchi, etc.) and oolong and white teas, which all naturally contain GABA. GABA Supplements A simple and easy way to ensure you get plenty of GABA is through supplementation. If you have difficulties entering a relaxed state before bedtime, you might consider taking GABA. GABA Calming Support GABA Calming Support is a unique combination of clinically proven ingredients that can help you cope with restlessness, irritability, and other challenges associated with occasional anxiety. This formula can help calm your racing thoughts to help prepare you for sleep; it doesn’t cause drowsiness, so it’s safe to take during the day. It includes: GABA – by slowing the excessive firing of neurons, it supports the body’s natural mechanisms for quieting the mind and gradually falling asleep. L-Theanine – working mainly by way of GABA receptors on nerve cells, this unique amino acid can have calming and relaxing effects while preserving mental focus. Lemon balm (Melissa officinalis) – a member of the mint family that has been used as a medicinal herb for over 2000 years, lemon balm increases GABA activity in the brain as well as the activity of acetylcholine, a major neurotransmitter that promotes mental focus. Magnesium – sometimes called the relaxation mineral, magnesium plays important roles in mind and body relaxation, the calming of racing thoughts, and in promoting overall sleep quality. Vitamin B6 – also known as pyridoxine and pyridoxal-5-phosphate, vitamin B6 helps the brain produce the neurotransmitter serotonin, which helps promote relaxation and enhance mood. This formula can help facilitate the production of calming brain waves, correct stress-causing nutritional deficiencies, and promote relaxation. GABA Calming Support is a natural sleep aid that has helped countless people get quality sleep and can help you too! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about GABA Calming Support and our full list of brain healthy supplements, please visit us at BrainMD.
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5 Steps to a Truly Healthy Lifestyle That Lasts
You can make a commitment to adopting healthy habits at any time of year – and at any moment, including right now. The challenge is, how do you take healthy lifestyle tips and make them stick? Here are some strategies on how to get healthy. Readiness to Change Interestingly, researchers looked at people who made New Year’s resolutions and found that those who were ready to take action and commit to effecting change with a resolution were 10 times more likely to succeed than those who were not yet ready to commit to a plan of action. Readiness is key! One way to ready yourself for a change involves looking at any unhealthy behaviors and honestly assessing what they’re costing you. After looking closely at an unhealthy habit, you may find yourself ready to try something new. The American Psychological Association provides the following recommendations for making lasting changes in life: Make a realistic plan that is specific and doable Start small Change one behavior at a time Involve a buddy Ask for support 5 Steps to Living a Healthier Life Let’s start by addressing the low hanging fruit. That is four of the major lifestyle factors that drive illness: poor diet, inactivity, tobacco smoking, and overconsumption of alcohol. 1. Improve Your Diet Too often, people look at diet in terms of losing weight. Don’t! Instead, look at diet in terms of fueling your brain and body. Achieving a healthy weight often results when you eat for your brain and body health. Try eating brain-healthy foods – quality, lean hormone-free proteins eaten throughout the day in smart portions; colorful fruits and vegetables that contain loads of brain-protective antioxidants, nutrients, and vitamins; low-glycemic, high-fiber carbohydrates that don’t spike blood sugar; and brain-fueling and heart-healthy fats that come from olive oil, fish and nuts. Tip: A simple, manageable start could be eating more vegetables with each meal. 2. Move Your Body Physical exercise can boost blood flow, which benefits your brain and entire body. Even moderate exercise can help increase energy. Oh, and it can reduce food cravings, too! Tip: You don’t need to join a gym or run a marathon. Start by simply walking outside a few times a week. Build from there. 3. Stop Smoking and Drinking Alcohol Most of us know that smoking tobacco and excessive alcohol consumption are risk factors for a host of illnesses. They simply aren’t consistent with a healthy lifestyle. If you quit smoking and limit your alcohol consumption, you’ll have boosted your health significantly. Tip: If you’re a smoker, the good news is that plenty before you have quit. In fact, more than three out of five adults who have ever smoked successfully quit, the CDC reports. You can do it! 4. Get Better Sleep Did you know that roughly 70 million Americans struggle with sleep? Sleep affects mood, immune function, memory, and the ability to concentrate. The Sleep Foundation recommends 7 to 9 hours of sleep for adults. Tip: Start small by making your bedtime 15 minutes earlier each night for a week. 5. Fortify Your Brain Your brain is what directs every decision you make. Support its optimal function with brain directed nutrients. BrainMD has a formula designed to do just that. Brain & Memory Power Boost is designed with seven key ingredients that are clinically proven to support healthy mental connectivity, sharpness, and sustained focus, as well as healthy brain circulation. Tip: Start by taking an essential supplement like Brain & Memory Power Boost every day. Then, add other brain healthy supplements as needed. Final Thought Give yourself time and space to develop healthy habits. Celebrate the simple, lasting changes you make. Living a healthy lifestyle happens one change at a time. Continue to educate yourself about health and savor the ongoing benefits of living a healthy lifestyle! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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How to Improve Your Sleep & Boost Your Immunity Naturally
According to the Institute of Medicine (US) Committee on Sleep Medicine and Research, as many as 70 million Americans have ongoing sleep problems that interfere with their daily functioning. If you’re one of those who fail to get consistent sleep each night, you might be putting yourself at risk for a host of physical and mental issues. When you don’t get enough sleep, you can have overall lowered blood flow to your brain, which can disrupt your thinking, memory, and concentration. Also, lack of sleep can weaken your immune system and make you more susceptible to getting a cold, flu, or virus. Getting quality sleep each night can help your brain function at optimal levels, as well as support your overall immunity. 3 Ways to Improve Your Sleep & Boost Your Immunity 1. Immune-boosting Foods Eating a healthy diet is common sense for overall well-being. While no single food will magically fend off illness, certain nutrients support your immune health and can help protect your body from billions of bacteria, viruses, and other germs. Some nutrients and foods that support healthy immunity include: Vitamin C-rich foods, like bell peppers, kiwis, strawberries, broccoli, Brussels sprouts, kale, and citrus fruits Vitamin E-rich foods, including almonds, peanuts, hazelnuts, and sunflower seeds Zinc-rich foods, like oysters, crab, grass-fed lean meats and poultry, and chickpeas Selenium-rich foods, such as broccoli, sardines, tuna, brazil nuts, and barley Garlic, ginger, turmeric, spinach, beans, and other legumes Active omega-3 fatty acids (EPA + DHA), found in salmon, tuna, and other cold-water fish 2. Energizing Exercise Physical activity is perhaps the single most important thing you can do to keep your brain healthy. Exercise can boost blood flow and other positive nutrients to the brain, increase your levels of dopamine, and trigger the generation of new nerve cells that can help the brain self-regulate and calm down, which can lead to quality rest. Getting at least 30 minutes of aerobic activity daily will increase your blood circulation and can help strengthen your immune system. The increase in circulation improves the delivery of nutrients to your bone marrow, spleen, and other organs of immunity. Better circulation also helps clear waste products from the body and transport hormones that keep the immune system alert and active. 3. Restorative Sleep Quality sleep stimulates the immune system, while sleep deprivation can depress your immunity. Though minimal required levels of sleep vary, studies indicate adults should try to get an average of 7 to 9 hours of sleep per night. Those with a compromised immune system should get even more sleep. Getting high-quality sleep is essential to wellness. If you have healthy habits, such as avoiding caffeine later in the day and getting regular exercise, but still have difficulties turning off your brain before bedtime, a safe and scientifically-formulated dietary supplement may provide the relief you need. Put Me To Sleep Naturally Put Me To Sleep Naturally is based on the most recent nutraceutical research on sleep onset, duration, and quality.* The body’s daily sleep phase is now recognized to be just as important for health as the awake phase.* Sleep is vital for mental and physical performance, as well as overall health and well-being.* Dangers of Sleep Deprivation Sleep deprivation has reached epidemic proportions.* Sleep insufficiency is linked to weight problems, brain toxin buildup, blood sugar problems, and numerous other health problems.* This product is for anyone who may have difficulties falling or staying asleep.* Unlike many dietary supplements, its effects should be felt in just minutes – one-hour maximum.* Properly Balanced Melatonin Melatonin is our main sleep hormone, made and released from the brain during the night. But it’s also made in other organs and has powerful antioxidant, immune regulating, and inflammation-balancing effects. However, when used by itself, melatonin isn’t a magic bullet. This formula’s five additional ingredients substantially enhance melatonin’s actions, due to their own well-documented sleep benefits.* Another advantage of this formula is that it provides less melatonin with more benefits.* Many sleep supplements provide at least 3-5 mg of melatonin per serving, but this is more than twice what the brain produces during the whole night and can have adverse effects.* BrainMD has developed a lower melatonin dose that supports the brain’s natural 24-hour output of melatonin and doesn’t have the negative aftereffects of high-melatonin supplements.* Synergistic Ingredients This highly effective sleep supplement includes 6 potent ingredients that work in concert to help relax the mind and body in preparation for sleep.* These ingredients have a broad range of neurotransmitter actions in the brain.* They are carefully combined in this supplement to promote recovery from daily stress, calm and relaxation, and fully restful sleep.* Melatonin– the master hormone for regulating the body’s sleep cycle, effective for improving sleep when taken by mouth* GABA– the brain’s major calming neurotransmitter, GABA balances excitation versus inhibition and helps new nerve cells develop and mature* Magnesium– a mineral vital for both brain and body, magnesium reinforces GABA’s calming effects to bring on sleep and maintain sleep quality Vitamin B6– a vitamin crucial for immune function and the enzymes that produce melatonin, as well as GABA, serotonin, and other brain neurotransmitters* 5-HTP– an important starting molecule for the brain to produce not just serotonin, a regulatory neurotransmitter that enables quality sleep, but also melatonin* L-Theanine– a unique green tea amino acid and natural relaxant that can improve time to fall asleep, sleep duration, and sleep quality in children and adults* This breakthrough supplement helps bring on sleep and provides deep, sustained, and quality sleep.* Taking Put Me To Sleep provides the right balance of nutrients that support a healthy immune system and can help you get a good night’s sleep.* 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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12 Natural Ways to Achieve Youthful, Glowing Skin At Any Age
The skin is the body’s largest organ, occupying more than 10 percent of the total body mass and approximately 18 square feet of the human body. Biologically, the skin is our body’s first line of defense and a protective outer layer to ward off infection and illness. Healthy Skin Tips Skin, like every other part of the human body (including the brain), can be improved with deliberate care and attention. And like most other organs, improving the health of your skin requires a multi-pronged approach for best results. Diet, exercise, clean foods, high-quality supplements, and adequate sleep are all ways to increase your skin’s natural radiance. 12 Natural Ways to Take Better Care of Your Skin 1. Keep Stress at Bay Have you ever noticed that when you’re stressed out, your body tends to reflect that? Just as stress affects your brain, it can affect your body – even your skin. When you experience stress, your adrenal glands release cortisol, the stress hormone, into the bloodstream. High cortisol levels have been directly linked to breakouts and a slew of other skin issues. 2. Practice Safe Sun An estimated 90 percent of skin aging is caused by the sun, so be sure to monitor how much sun you’re getting and always use sunscreen when spending significant time outside. For sufficient protection against damaging UV rays, it’s recommended to use broad-spectrum SPF 30 or higher. 3. Opt-Out of Sugar There’s no denying that eating overly processed, chemical-ridden, sugar-filled foods can wreak havoc on your skin. High-glycemic foods, such as white bread, soda, and nutrient-void baked goods, contain processed sugars and starches. These foods can make your skin more prone to blemishes and signs of skin aging. 4. Get Your Beauty Sleep For optimal health and blemish-free skin, it’s recommended to get 7 to 9 hours of restful sleep each night. Anything less can have a negative impact on wound healing, collagen production, skin hydration, skin barrier function, and skin texture. 5. Watch Your Water Intake Water replenishes skin tissues, moisturizes your skin, and increases the elasticity of your skin. It also flushes out impurities and improves circulation and blood flow, which can help your skin glow. Eight 8-ounce glasses per day is the general guideline, but active individuals or people that live in warm climates may need more. 6. Avoid Smoking It’s no surprise that smoking has detrimental effects on your health. When tobacco is heated via cigarettes or vaping, it releases damaging free radicals. This results in the breakdown of collagen and elastin and over time can lead to dehydration, hyperpigmentation, dark undereye circles, broken blood vessels, and a lackluster complexion. 7. Support Your Skin Microbiome Did you know that just like your gut, your skin is home to trillions of bacteria? These microscopic organisms make up the skin microbiome and work to stave off infection, fight free radicals, protect you from harmful UV rays, and keep your skin hydrated and supple. To support your skin microbiome, avoid harsh soaps, scrubs, and over-exfoliating products which, in addition to washing away grit and grime, strip the skin of beneficial bacteria. 8. Take a Quality Probiotic Underlying gut health issues can appear on the skin in many ways, including acne. If you’re struggling with skin problems, we highly suggest supplementing with a quality probiotic to increase healthy microflora within the gut, support your skin microbiome, and keep your inner-ecosystem functioning optimally. When choosing a probiotic supplement, look for a high-quality product with an effective combination of probiotic strains. 9. Clean Up Your Diet The effects of diet on the skin can be subjective. Some people are naturally more sensitive to certain foods than others, so if you’re dealing with skin issues, try omitting sugar, dairy, and processed foods to see if that makes a difference. Aim to fill your plate with nutrient-dense, clear skin supporting, antioxidant-rich options like blueberries, kale, spinach, and dark chocolate. 10. Move Your Body Growing evidence suggests that exercise may be responsible for flushing out toxins and brightening your complexion. How so? Physical activity increases blood flow throughout the body, bringing vital oxygen, nutrients, and minerals to the skin. Any movement counts, but low-impact exercises like yoga, tend to yield the best results. 11. Detox Your Skin Care Routine Much of what you put on our skin is absorbed by the body and transported to your organs. That means while you’re trying to look good on the outside, you may be poisoning yourself on the inside. It’s important to always read ingredient lists. Also, aim to use natural products without “fragrance” and free from aluminum, formaldehyde, oxybenzone, parabens, polyethylene glycols, and phthalates hidden in the walls of plastic containers. 12. Get Your Vitamin D Vitamin D supports skin cell growth, repair, and metabolism. Optimize your levels by spending 10 to 30 minutes a day exposing your face, arms, and legs to the sun, without sunscreen. If you burn easily, start with just 5 minutes and incrementally increase your time in the sun. Are your skincare habits helping or hurting you? What else do you want to know about skin health? If you’ve struggled, or are currently struggling, with skin issues, let us know what worked and what didn’t. Please share your experiences and insights in the space below. At BrainMD, we’re dedicated to providing the highest purity nutrients to support your brain health and overall well-being. For more information about our full list of supplements, please visit us at BrainMD.
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