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Some of the Main Types of Hobbies To Help You Relax and Have Fun
American culture tends to value busyness and productivity over leisure time and relaxation. According to research presented in the Harvard Business Review, those who are busy and work long hours are perceived as having higher status. Yet, if you check current survey statistics on stress and low mood, it makes you wonder how well our values are serving our well-being. About 55% of Americans report feeling stressed during the day and roughly 22% report a variety of mood-related symptoms. Interestingly, the happiest countries in the world appear to value leisure more than we do as they’re among the countries with the shortest work weeks, according to World Populations Review. What do people do when they have time for rest and restoration? They participate in hobbies. Remember those? These hobbies may include: gardening baking walking jewelry making fishing, playing guitar knitting Activities like these are examples of hobbies that can help us relax, unwind, and get lost in simply being. It turns out hobbies can play a critical role in our happiness. Research shows that participating in a hobby, even if you aren’t talented or skilled in your chosen hobby, can help reduce stress. One study showed a 75% reduction in the stress hormone cortisol after participants engaged in the creative arts. Lowered stress hormones may indicate the activation of our body’s parasympathetic nervous system or the “rest and digest” response, which helps to counter stress. Participating in hobbies can have multiple benefits by providing social engagement, reducing feelings of anxiousness, promoting relaxation, helping to boost mood, and engaging the brain’s reward system. Here’s why it may be time to discover a new hobby or make a current one a high priority in your life. What Is A Hobby? If you’re all about work and achievement, you may not even know what a hobby is. So, let’s start with a definition from Merriam-Webster: a hobby is “a pursuit outside one’s regular occupation engaged in especially for relaxation.” The key points here are that a hobby is something other than your occupation, and it’s for relaxation. A hobby essentially creates more breadth to your life, a bit like spreading your eggs into several baskets – as it provides you with a meaningful experience outside of your work identity. A hobby also has a “for fun and for free” quality to it. There’s no expectation to perform, be the best, create a product, or make it into a business. 3 of the Main Types of Hobbies There are different types of hobbies, including: Creative Intellectual Therapeutic Sometimes these types overlap, and they all have therapeutic value. Creative hobbies – such as drawing, painting, making art, writing, songwriting, crafting, baking, woodworking, or quilting – engage the right side of your brain. Some creative hobbies require a certain level of mastery, which, over time, can activate something called a “flow state.” That’s when you’re fully immersed in an activity and get a feeling of energized focus and enjoyment. Intellectual hobbies include pursuits that build neuroplasticity and strengthen your brain. These hobbies generally don’t create things but may involve brain games such as sudoku, crossword puzzles, or playing chess. They also may include physical exercise like ping pong (table tennis), pickleball, ballroom dancing, learning a new language or instrument, or simply reading. Therapeutic hobbies are those that tend to provide a therapeutic or spiritual benefit, such as practicing meditation or yoga, biking, running, surfing, cooking, or volunteering to work with animals. Bottom line: there's an endless number of hobbies out there. A hobby can be anything you wish it to be. It might be walking on the beach, skipping stones on a lake, dancing, climbing challenging mountains, playing the ukelele, or carving wood trinkets. If you experiment with your interests, you’re bound to find a few you’ll enjoy. The Virtuous Cycle Looking at hobbies through the prism of brain health, reveals a virtuous cycle. When you start a new hobby, you may not feel motivated to spend time on it. It might be difficult. However, once you begin and feel the associated pleasure that comes with it, it triggers the brain’s rewards center. You get a hit of feel-good chemicals and you’re motivated to do it again. This is especially beneficial for recovering addicts. Hobbies keep the reward system healthy! There are many more benefits that can come from engaging in a hobby. If you’re participating a team sport, you’ll have the benefit of social interaction in addition to the fitness benefits, which support your brain, body, and mood. Developing an intellectual hobby is wonderful for brain health. For example, reading has been shown to protect against memory loss later in life. If you’re engrossed in a creative hobby, the flow state can deliver feel-good benefits. Therapeutic hobbies will generally relax you and counter stress in your life. In fact, a San Francisco State study found that non-work creative activities helped employees recover from work stress and even boosted performance when they refocused on their job. No Shame in Leisure Time More than 100 years ago, having leisure time to pursue hobbies was a symbol of status. Perhaps it’s time to bring back a little of that mentality. With the long days of summer upon us, it’s the perfect time to make pursuing hobbies fun again! 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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Here Are Some of the Best Ways Acupuncture Can Help Your Brain
If you’ve ever had an acupuncture treatment, you may have experienced its calming effects – or perhaps some pain relief, or maybe it helped strengthen your immune system to better fight off a cold or flu. Indeed, this roughly 3,000-year-old form of healing offers these health benefits and many more – including brain health. Research is showing that a little needling is good for your mind! But before diving into the brain health benefits of acupuncture, it’s important to understand some basics. About Acupuncture For many people, the idea of an acupuncturist poking you with needles to improve health may seem truly bizarre. That’s understandable. Acupuncture was born out of a different system of medicine called Traditional Chinese Medicine (TCM). Yet, in recent decades, Western medicine has studied and embraced acupuncture. In fact, it’s so well accepted that many top U.S. medical schools now have acupuncture programs, including UCLA, Harvard, Yale, Stanford, and Johns Hopkins – to name a few. How Does It Work? In TCM terms, by stimulating specific anatomical points on the body, acupuncture helps to restore balance by unblocking energy (called Qi) that flows through the body along energy meridians. Through the prism of Western medicine, acupuncture points stimulate the central nervous system, which then releases a number of chemicals into your body’s muscles, spinal cord, and brain. It’s believed that these biochemical happenings are what stimulates the body’s natural healing response, promoting physical and emotional well-being. This stimulation typically involves penetrating the skin with hair-thin, sterile, one-time-use needles that are manipulated by the acupuncturist. While one might feel a sensation, most individuals experience little or no pain from the needles. The National Institutes of Health suggests that acupuncture might be a good option for those who struggle with persistent pain. Several studies show acupuncture may ease types of pain such as persistent pain in the lower back, neck, and joints. Research also suggests that acupuncture may be helpful for many other health issues such as dental pain, autoimmune issues/pain, wrist pain, cravings/addictive behavior, feelings of nausea, and cramping during menstruation. Below, you’ll discover how acupuncture can help support your brain function. 6 of the Best Ways Acupuncture Can Help Your Brain 1. Increased Cerebral Blood Flow A 2016 study examined acupuncture for rehabilitation of stroke victims. A number of post-stroke patients showed a marked influence on cerebral blood flow velocity to the brain following acupuncture. Increased blood flow to the brain is good for more than just recovering from a stroke – it also helps your brain function better. Although the brain makes up only 2% of your body’s weight, it uses 20% of the oxygen and blood flow in your body. With an ample blood supply bringing oxygen and nutrients to the brain, and taking away carbon dioxide and other waste, everything works better. That means better memory recall, focus, concentration, mood, and general cognition. 2. Fewer Migraines There have been several scientific studies conducted on acupuncture for migraines. One review study suggested that a course of acupuncture (at least 6 sessions) offers a legitimate option for relief for people suffering from migraines as it appears to reduce the frequency of headaches. What’s more, trials also suggest that acupuncture may be as effective as pain-relieving medication! 3. Reduces Stress, Improves Mood Studies have shown lower cortisol levels after acupuncture, which suggests that the body’s autonomic nervous system has switched off the stress response and turned on the “rest and digest” parasympathetic nervous system. This calm state increases brain connectivity and can help with attention, learning, and recall. Acupuncture also may help to release mood-lifting hormones and natural chemicals such as GABA, serotonin, dopamine, and endorphins. With its stress-reducing effects, acupuncture can help reduce feelings of anxiousness. 4. Increases Neuroplasticity Some research has suggested that certain acupuncture points have connections to various regions of the brain, and can help to encourage neurogenesis, strengthening of synapse connections and turnover, and dendritic repair. It’s believed that these effects may help protect against neurodegenerative issues. This kind of action is also important to memory and skill learning. 5. Sleep Restful sleep is essential to a strong immune system and an optimally functioning brain. Cognition and memory may suffer with lack of sleep. While more research is needed, acupuncture’s relaxing effects appear to help sleep. In fact, it’s been shown to be effective for people who struggle with sleeplessness. Some research also indicates that acupuncture may be particularly helpful for people who suffer with low mood related to sleeplessness. 6. Brain Fog Neuroinflammation can cause brain fog, which makes acupuncture for the brain compelling. In 2021, Harvard researchers examined how specific acupuncture points with added brief electrical stimulation led to significant reductions in inflammatory markers in animal subjects. Acupuncture appears to help clear the fog. Last Points The research backing acupuncture’s efficacy makes it a viable option for several health issues, and certainly for supporting a healthy brain. If you want to try it for yourself, it’s recommended that you discuss acupuncture with your medical doctor first, and seek out a reputable, licensed acupuncturist. Ask for a referral from your doctor or a trusted family member or friend. Remember, acupuncture takes time. Be sure you can commit to a full course of treatment before going and check with your insurance company to see if it’s covered. Don’t let the needles scare you; acupuncture can be a wonderful way to support your brain and body health. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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7 of the Best Ways to Have a Stress-free Move
It’s no secret that moving is considered a stressful life event, and it can be particularly hard on children, research suggests. The peak moving season is May to August. If you’re planning a move or are in the process of moving, it’s a good time to explore how to handle the stress of moving. To make your move as stress-free as possible, here are seven tips to keep in mind! 7 Top Tips for How to Have a Stress-free Move 1. A Move Is an Ending A move marks the ending of a chapter in one’s life, and children and adults alike may have feelings of grief and sadness. It’s important to give yourself (as well as your children and partner) space to have those feelings. Consider creating a ritual prior to your move. Maybe light a candle and share memories and what you’ve enjoyed about living in your home. Bringing feelings to the surface will help keep stress levels down. 2. Start Sorting Early Whether you have a move date locked in, if you know it’s imminent, start the process of sorting and dispensing of unneeded items now. This is especially important if you’ve lived in the same residence for several years, or if you’re moving to another state or country. You may have an attic, garage, basement, or closets full of items to go through. Break it down, room by room. You may need to take it closet by closet, box by box, drawer by drawer. Donate, give away, or sell as much as you can. Remember, you can get a tax write off for items donated to charitable organizations. If you have time and energy, consider having a moving sale. This can be a tough process, but decluttering can reduce stress and boost mood! It will feel great to pare things down, like shedding a skin. 3. Pack Early and Label This is probably the single most important action you can take to ensure a less stressful moving day. Be sure you have all the materials you need – tape, packing paper or old newspaper, bubble wrap, and markers to label each box. If finances are an issue, check online neighborhood apps to see if anyone is giving away used boxes. Pack boxes carefully and methodically, labeling all sides for the correct room and a description of what’s inside. Make a schedule or goal for how many boxes you’ll pack a day or week. Start with the items you don’t often use and save everyday items for the last few days. Invite others to help you! Even if they help to pack just one box, the communal support and laughter will help relieve stress. 4. Use Movers If Possible If you can afford it, use a well-reviewed moving company, or better yet, take a recommendation from someone you know. Book early. Ask if they will offer cash discounts as this is a common practice. Be sure to ask what their policy is for broken or damaged items. If you have the resources, you can have them pack items for you, which can take a huge load off your shoulders. Just remember, items can get damaged during a move. Adjust your expectations. If you can’t afford movers, rent a truck and ask reliable family members or friends to help with your move. Take care of your movers. It may go a long way toward ensuring a positive outcome. Pick up coffee or make sure you have cold beverages. Offer to pick up lunch or dinner. Pay for gas if your movers are family or friends and always tip well. 5. Step Up Your Self-Care Keep your self-care habits on point as much as possible before and after your move. Get restful sleep Eat a brain healthy diet of lean protein, fruits, and veggies Avoid foods and beverages such as alcohol, caffeine, and refined sugar Don’t skip your exercise Make sure you have quiet time or meditation Stay plugged into your social support Maintaining good self-care will help you handle the stress of moving better. 6. Prepare for Your New Beginning Before you move is a great time to take note of resources in your new neighborhood. Find the closest grocery store, gas station, cleaners, and hardware store. Look for an appealing restaurant or coffee shop. If you have kids, research local recreational resources for them or if any kids their age will be in your neighborhood. If you have any friends or relatives in your new neighborhood, contact them and let them know ahead of time that you’ll be moving. Maybe make a tentative plan for a get-together after you’ve moved in. Start planting seeds for your new life ahead of time! 7. Easy Does It Once you’re in your new home with all your boxes, take it easy! You don’t need to unpack everything all at once. Unpack the boxes you’ll need right away – bedroom, bathroom, and kitchen. Don’t rush with the non-urgent items. You can plan to get through a certain number of boxes each day. If there’s a room in your new residence that won’t be used as much, designate it as the area to place lower priority items that you can unpack over time. Last Thought Remember, it takes time to make a new home feel like home. You may feel unsettled for a while after your move. That’s normal. Moving can be a wonderful, life-affirming process, as it’s a new beginning. A house-warming party is a great way to mark your new beginning. 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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One of the Best Ways to Relieve Stress is with the Parasympathetic Nervous System
It can be dizzying to stay on top of new health information. It’s almost like needing to continually update apps on your phone. But if learning about the parasympathetic nervous system (PNS) were like an app update, this is one you really need. In one word, here’s why it matters: stress. If you can learn how to activate your PNS, which is your body’s relax or “rest and digest” response, it can help lessen the ill effects of being excessively stressed. But before we get into that, it’s important first to fully understand how important it is to keep stress levels in a healthy range. Increased Stress Levels It’s no secret that we’re all living through a very stressful time. A survey conducted in March 2022 by the American Psychological Association and the Harris Poll, called “Stress in America,” found that Americans’ stress levels are extremely elevated, driven by multiple factors, including: the COVID pandemic, rising inflation, and the war in Ukraine, to name a few. A little stress is okay, maybe even helpful. It gets us to do what we need to do. But all these new stressors, on top of the pressures of modern living, can lead to serious health risks. Prior to the pandemic, the American Institute of Stress reported that, on average, upwards of 60 percent of primary care doctor visits were related to stress. That figure has likely increased during the pandemic for people of all ages. How Your Body Responds to Stress Normally, our fight-or-flight stress response is triggered by real or perceived threats, like a car coming at you while you’re driving, or a barking dog chasing you. Your brain perceives the threat, sends a message, and stress hormones such as epinephrine (adrenaline) and cortisol are released. Your heart rate increases, digestion slows or stops, reflexes are quickened, and in a flash you can either fight the threat or flee to safety. Also, your sympathetic nervous system (SNS) is activated. When the threat passes, your brain sends another message, and your body turns off the secretion of the stress hormones. The PNS is activated. Your heart slows, muscles relax, digestion turns back on. It’s a period of calm, rest, and recovery. Your body returns to homeostasis. This sounds simple enough. However, today our brains can overreact to non-life-threatening stressors all day long whether that’s a looming work deadline, persistent worry about a child, or simply driving in traffic. This is especially true for those who suffer from anxious feelings or have had trauma in their past. These perceived threats cause the SNS to stay engaged. Stress hormones continue to be released. When the stress response is prolonged, day in and day out, it can lead to severe stress, and this is bad for your health. It can suppress your immune system and increase your risk for all sorts of problems including: anxious feelings low mood digestive problems joint and muscle pain headaches heart health issues addictive behavior sleeplessness weight gain It also can cause brain health problems such as difficulties with memory and concentration. To avoid the above issues, it’s critical to learn how to calm an overactive sympathetic nervous system. Some of the Best Ways to Activate Your Parasympathetic Nervous System The SNS and the PNS (along with the enteric nervous system that regulates digestion) make up your body’s autonomic nervous system. The autonomic nervous system is part of the peripheral nervous system. It automatically regulates several processes such as heart rate, blood pressure, respiration, digestion, and sexual arousal. The SNS generally gets activated with the stress response and activities that require effort such as vigorous exercise. The PNS comes into play during times of rest and recovery, when you sleep, rest, or digest food, etc. The SNS and PNS are like a seesaw going back and forth throughout the day. To help keep excessive stress in check, here are several ways to unlock your inner relax response. 1. Laugh Laughter is good medicine! Enjoy it often. While at first it activates the SNS, as your laughter calms down, the PNS activates, bringing you into a relaxed state. Laughter can help relieve emotional stress and general tension. So, watch a comedy or tell a joke. Or you can try laughing yoga, which involves a series of movement and breathing exercises to deliberately encourage laughter. Laughter is so powerful, there’s even evidence that suggests simply hearing laughter turns on PNS activity. 2. Exercise Similar to laughter, moderate exercise engages the SNS at first, but it then unlocks the PNS leaving you very relaxed after a workout session. But don’t overdo it! Make sure your weeks are filled with enjoyable, gentle exercise you’ll actually do – it could be a simple walk, dancing around for several songs, or treading water in a pool for 20 minutes. 3. Listen to Music Research shows that listening to pleasant music increases parasympathetic activity. Or try a sound therapy class, which usually involves sitting quietly amidst the sounds of Tibetan singing bowls or gongs. 4. Relax in Nature Whether you take a walk in a natural environment or simply look at images of nature, they both can activate the parasympathetic nervous system. One study showed enhanced PNS engagement after just five minutes of viewing urban green space. Send Stress Packing Deep breathing, reading, meditation, watching an enjoyable show, getting a massage, napping, adequate sleep, and visiting with a friend are all things that can help activate your PNS. Of course, you can discover many more stress-relieving practices on your own. If you think about what relaxes you, it’s probably something that will help engage your body’s PNS! 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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Inside L-Theanine Gummies: An Interview with Neuroscientist Dr. Nicole Avena
Dr. Nicole Avena, Chief Science Officer at BrainMD, has a PhD in neuroscience and psychology from Princeton University and an expertise in nutrition, diet, sugar, brain health, and addiction. Today, we’re picking her brain on gummy vitamins, getting the answers to your most pressing questions about sugar, and diving deep into the science behind our new sugar-free L-Theanine Gummies. Read the full interview below. Inside L-Theanine Gummies: Frequently Asked Questions BrainMD: This is BrainMD’s first gummy vitamin! Are there any advantages to a gummy vitamin versus pills or capsules? Gummy vitamins can be advantageous because they are normally of preferable flavor and texture when compared to supplements in pill form. In addition, gummy vitamins can be chewed, meaning there is no difficulty for people who struggle with swallowing pills. Given the favorable aspects of gummy vitamins, people can be more consistent in taking their supplements. BrainMD: What’s the best way to take L-Theanine Gummies? Most dietary supplements, including BrainMD’s new L-Theanine Gummies, work best when taken consistently. In substantial clinical research, l-theanine has been found to rapidly bring on relaxation, often within minutes. Over a longer period, l-theanine can improve coping with stress, lessen feelings of anxiousness, and support healthy sleep in both adults and children. BrainMD: L-theanine sounds like a pretty powerful nutrient. How exactly does it work in our brain? L-theanine is known to easily enter the brain when taken by mouth. Its fast-acting relaxation effects are very likely related to its down-regulation of NMDA receptors, which drive many excitatory pathways in the brain. BrainMD: These gummies taste good — almost like candy! Can you take more than one? Take 2 gummies daily. Up to a total of 4 gummies per day can be consumed as needed or as directed by your qualified healthcare professional. We suggest you take them on an empty stomach. BrainMD: Are they safe for kids? Yes, these gummies are safe for children aged 8 and up. BrainMD: Why was it important to keep these gummies sugar-free? What does sugar do to your brain? Other gummy vitamins are typically high in added sugars. While the amount in the gummy vitamin might seem small, continuous use of the vitamins can accumulate excessive sugar intake. Excess sugar intake can lead to obesity, heart disease, and dental cavities. Our gummies are sweetened with allulose, an alternative sweetener. If you want to learn more about the dangers of added sugars, tune into my TED-ED talk, How Sugar Affects the Brain. BrainMD: Are there any supplements you recommend pairing with the new L-Theanine Gummies? Taking BrainMD's NeuroVite Plus Multivitamin and Omega-3 Power will help you be sure to get the core essential nutrients your brain and body need to best utilize L-Theanine Gummies. Thank you, Dr. Avena! Is there a question we haven’t answered? Please share it in the comments. At BrainMD, we’re dedicated to providing the highest purity nutrients and standardized herbal ingredients to support your overall well-being. For more information about our new L-Theanine Gummies and our full list of supplements, please visit us at BrainMD.
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Benefits of L-Theanine Gummies: Calm Stress and Stay Focused
When your mind won't slow down, your brain may need a little help finding its calm. Benefits of L-Theanine Gummies At-a-Glance Promotes relaxation without causing significant drowsiness [1] Helps reduce everyday stress and supports a calmer state of mind [1,2] Supports mental focus and clarity, especially during stressful situations [3] Encourages healthy sleep by helping the mind unwind [3,4] Promotes relaxed alertness by supporting alpha brain wave activity Supports emotional well-being and a healthy response to stress [1,3] Stress has a way of following us everywhere. It can interfere with sleep, make it harder to concentrate, leave us feeling irritable, and drain the energy we need to enjoy our lives. Your brain and body are designed to handle short bursts of stress. Those short bursts are actually good for us, to some degree. The problem is when stress becomes constant, without periods of recovery in between. Over time, chronic stress can affect the brain circuits involved in memory, emotional regulation, and decision-making. Fortunately, there are ways to help your brain manage stress more effectively. One compound attracting attention from researchers is L-theanine, an amino acid found in green tea. Unlike many substances associated with relaxation, L-theanine appears to promote a calmer mental state without necessarily making you feel sleepy or mentally sluggish. What Is L-Theanine? L-Theanine is a naturally occurring amino acid found primarily in the leaves of the tea plant, Camellia sinensis. It's one reason drinking green tea can feel relaxing, even though tea contains stimulating caffeine. For centuries, people have enjoyed tea as part of quiet rituals and moments of reflection. Today, scientists are investigating how L-theanine may influence stress, attention, and sleep. A review published in Plant Foods for Human Nutrition examined nine randomized controlled studies and found that L-theanine supplementation, particularly at doses of 200–400 mg daily, may help mitigate symptoms of stress and anxiousness in people experiencing stressful situations [1]. What makes L-theanine especially interesting is its potential to support relaxation while preserving alertness. Rather than simply making you tired, it may help you feel more settled and better able to handle everyday demands. How Does L-Theanine Work in the Brain? Your brain is constantly balancing signals that stimulate nerve cells with signals that help regulate their activity. One of the major excitatory neurotransmitters is glutamate. It plays an important role in learning, memory, and communication between brain cells. L-Theanine is structurally similar to glutamate and appears to interact with parts of the brain's glutamate signaling system [5]. But, excessive excitatory signaling can contribute to an overstimulated nervous system. So, researchers have also investigated its effects on other neurotransmitter systems involved in mood and relaxation. One particularly interesting finding involves alpha brain waves. L-Theanine and Alpha Brain Waves Your brain produces electrical activity that can be measured using an electroencephalogram, or EEG. Alpha waves, generally occurring at frequencies of 8–13 Hz, are commonly associated with relaxed wakefulness, especially when you're resting quietly with your eyes closed. Some EEG studies suggest that L-theanine can increase alpha-wave activity under certain conditions [6]. Think about the difference between sitting quietly with a calm mind and sitting quietly while mentally racing through your to-do list. Both involve being awake and physically still, but they feel very different. L-Theanine may help support the kind of relaxed alertness that allows you to remain engaged without feeling quite so mentally wound up. While alpha waves are not a direct measurement of stress relief, these findings offer one possible explanation for L-theanine's calming effects. 4 Potential Benefits of L-Theanine for Brain Health 1. Helps Your Brain Respond to Stress As mentioned previously, stress isn't always harmful. But when your stress response stays activated for too long, it can interfere with your physical and emotional well-being. During stressful situations, your sympathetic nervous system increases alertness and prepares your body for action. Your heart rate may rise, your muscles tighten, and your attention narrows toward whatever feels threatening. L-Theanine may help moderate some of these responses. In a small randomized study published in Biological Psychology, researchers gave L-theanine to healthy participants completing a mentally stressful task. Compared with placebo, L-theanine reduced certain physiological stress responses, including heart rate and changes in salivary immunoglobulin A. The researchers suggested that these effects may be related to reduced sympathetic nervous system activation [2]. Another randomized, placebo-controlled study involving 30 healthy adults examined the effects of 200 mg of L-theanine daily for four weeks. Participants showed improvements in several measures of stress-related symptoms, including anxiety-related scores. However, not every improvement was statistically significant compared with placebo, so the findings should be considered preliminary [3]. The takeaway? L-Theanine may help support a healthier response to everyday stress without acting like a traditional sedative. 2. May Help You Feel Calmer Without Losing Focus Sometimes it’s difficult to think clearly when you're stressed. Stress can compete for the brain's limited attentional resources, making ordinary mental tasks feel more difficult [7]. L-Theanine has attracted scientific interest because its calming properties may coexist with benefits for certain aspects of cognitive performance. In the four-week clinical trial published in Nutrients, researchers found improvements in measures of verbal fluency and executive function following L-theanine supplementation. Some cognitive outcomes also improved compared with placebo [3]. Executive functions are the mental skills that help you organize information, manage competing priorities, and make decisions. For people whose mental clarity suffers when they're tense, supporting a calmer state may be helpful. 3. Supports Better Sleep Quality Stress and sleep problems often feed into each other. When you're stressed, falling asleep can become difficult, and after a poor night's sleep, you're more likely to feel emotionally reactive, distracted, and overwhelmed the following day. L-Theanine may offer support by helping the mind settle, without forcing sleep through sedation. In the four-week study of healthy adults, participants taking L-theanine reported improvements in sleep-related measures, including sleep latency (which is the time it takes to fall asleep) and sleep disturbances [3]. Researchers have also studied L-theanine in children. A randomized, double-blind, placebo-controlled trial involving 98 boys ages 8-12, examined whether L-theanine could improve sleep. After six weeks, children receiving L-theanine showed improvements in objectively measured sleep percentage and sleep efficiency compared with placebo [4]. The children in this study received 400 mg daily under research supervision. These findings should not be interpreted as a general dosing recommendation for children. 4. May Support Emotional Well-Being When you're under prolonged stress, small frustrations can feel much bigger. You may find yourself feeling more impatient, worried, or emotionally exhausted than usual. Your brain's ability to regulate emotions is closely connected to your stress response and sleep quality [8]. In the randomized trial by Hidese et al., participants taking L-theanine experienced improvements in some self-reported measures of mood [3]. The systematic review by Williams et al., also concluded that L-theanine may help people manage stress and anxiousness in challenging circumstances [1]. Think of it as one possible tool for supporting emotional well-being, alongside adequate sleep, exercise, good nutrition, meaningful relationships, and effective stress-management habits. How Quickly Does L-Theanine Work? One reason L-theanine has become popular is that it doesn't necessarily require weeks of supplementation before any effect is noticed. Some studies have examined its effects during the first hour or two after a single dose, including changes in physiological stress responses and brain electrical activity [9,10]. That doesn't mean everyone will feel calmer within minutes. Some people may notice a subtle sense of relaxation relatively quickly. Others may not perceive an immediate difference. Research examining repeated daily use has also reported benefits over several weeks [3]. BrainMD L-Theanine Gummies: A Simple Way to Support Calm You can't eliminate every stressful situation from your life. Deadlines will still come. Relationships are complicated. And there will always be days when things don't go according to plan. But you can take steps to support the way your brain responds. BrainMD L-Theanine Gummies offer a convenient way to add L-theanine to your daily brain-health routine. Each tasty gummy provides 100 mg of L-theanine for flexible dosing. They're designed for people who want support for relaxation, occasional stress, and mental calm.* Why Choose BrainMD L-Theanine Gummies? 100 mg of L-theanine per gummy: A convenient amount that allows flexible use according to the product label. No added sugar: Sweetened with monk fruit and erythritol, so you can enjoy a flavored gummy without a major blood sugar spike. Caffeine-free L-theanine: Supports relaxation without introducing an additional stimulant. Convenient and easy to take: No capsules or powders to mix. Brain-health focused: A simple addition to a broader routine that prioritizes sleep, nutrition, exercise, and stress management. Give Your Brain More Opportunities to Relax Taking care of your brain doesn't mean you have to live a stress-free life. That's not realistic. It does mean paying attention to the things that help your brain function well, especially when life becomes demanding. Get enough sleep. Move your body every day. Eat foods that nourish your brain. Make time for people who bring you joy. And find healthy ways to quiet the mental noise. L-Theanine gummies may be another useful part of that routine. Sometimes, feeling better starts with giving your brain the support it needs to settle down. Explore BrainMD L-Theanine Gummies and discover a fun and tasty way to support a calmer daily routine.* L-Theanine Gummies: Frequently Asked Questions How many L-Theanine Gummies should I take? Adults and children ages 8 and older take 1-4 gummies daily as needed, or as directed by a qualified healthcare professional. Always follow the current product label and consult a healthcare professional before giving supplements to children. Will L-theanine make me sleepy during the day? L-Theanine is generally considered non-sedating at commonly studied doses. Its calming effects are not typically associated with the pronounced drowsiness caused by sleep medications [11]. Individual responses can vary, so pay attention to how you feel when trying it for the first time. Can I take L-theanine before bed? Some people take L-theanine as part of their evening routine to support relaxation. Small clinical trials suggest it may improve certain aspects of sleep quality [3,4]. Is L-theanine addictive? L-Theanine dependence has not emerged as a concern in published short-term clinical trials [12]. Can I take L-theanine with other supplements? L-Theanine may be used alongside other nutritional supplements, but combinations should be considered individually. BrainMD's NeuroVite Plus and Omega-3 Power are options for people interested in broader nutritional support. If you take prescription medications or multiple supplements, check with your healthcare professional before adding something new. References Williams, J. L., et al. (2020). The effects of green tea amino acid L-theanine consumption on the ability to manage stress and anxiety levels: A systematic review. Plant Foods for Human Nutrition, 75(1), 12–23. https://doi.org/10.1007/s11130-019-00771-5 Kimura, K., Ozeki, M., Juneja, L. R., & Ohira, H. (2007). L-theanine reduces psychological and physiological stress responses. Biological Psychology, 74(1), 39–45. https://doi.org/10.1016/j.biopsycho.2006.06.006 Hidese, S., et al. (2019). Effects of L-theanine administration on stress-related symptoms and cognitive functions in healthy adults: A randomized controlled trial. Nutrients, 11(10), 2362. https://doi.org/10.3390/nu11102362 Lyon, M. R., Kapoor, M. P., & Juneja, L. R. (2011). The effects of L-theanine (Suntheanine®) on objective sleep quality in boys with attention deficit hyperactivity disorder (ADHD): A randomized, double-blind, placebo-controlled clinical trial. Alternative Medicine Review, 16(4), 348–354. https://pubmed.ncbi.nlm.nih.gov/22214254/ Kakuda, T., Nozawa, A., Sugimoto, A., & Niino, H. (2002). Inhibition by theanine of binding of [3H] AMPA,[3H] kainate, and [3H] MDL 105,519 to glutamate receptors. Bioscience, biotechnology, and biochemistry, 66(12), 2683-2686. Nobre, A. C., Rao, A., & Owen, G. N. (2008). L-theanine, a natural constituent in tea, and its effect on mental state. Asia Pacific Journal of Clinical Nutrition, 17(S1), 167–168. Shields, G. S., Sazma, M. A., & Yonelinas, A. P. (2016). The effects of acute stress on core executive functions: A meta-analysis and comparison with cortisol. Neuroscience & Biobehavioral Reviews, 68, 651–668. Palmer, C. A., & Alfano, C. A. (2017). Sleep and emotion regulation: An organizing, integrative review. Sleep Medicine Reviews, 31, 6–16. Kimura, K., Ozeki, M., Juneja, L. R., & Ohira, H. (2007). L-Theanine reduces psychological and physiological stress responses. Biological Psychology, 74(1), 39–45. Nobre, A. C., Rao, A., & Owen, G. N. (2008). L-theanine, a natural constituent in tea, and its effect on mental state. Asia Pacific Journal of Clinical Nutrition, 17(Suppl. 1), 167–168. Nathan, P. J., Lu, K., Gray, M., & Oliver, C. (2006). The neuropharmacology of L-theanine (N-ethyl-L-glutamine): A possible neuroprotective and cognitive enhancing agent. Journal of Herbal Pharmacotherapy, 6(2), 21–30. Gerolymos, C., Saddier, E., Boyer, L., & Fond, G. (2026). Cognitive and affective effects of L-theanine: A systematic review and meta-analysis of 31 randomized trials. Molecular Psychiatry. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for educational purposes only and is not a substitute for professional medical advice. Consult your healthcare provider before beginning any new supplement regimen, particularly if you are pregnant, breastfeeding, taking medications, or managing a medical condition.
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What Are the Different Types of PTSD?
What comes to mind when you think of post-traumatic stress disorder (PTSD)? Maybe the flashbacks soldiers experience after returning from combat? Or perhaps losing a friend or loved one in an accident? It’s true that PTSD typically results from witnessing or experiencing traumatic events and life-threatening occurrences like these, as well as others such as natural disasters, assaults, and abuse. Yet, our understanding of trauma has evolved and broadened in recent decades. We now know that the diagnostic definition of PTSD also includes a related disorder called Complex PTSD, which can result from the accumulation of smaller stresses or traumas, often experienced in childhood, or even a significant emotional trauma. Additionally, we know that these traumas can cause changes to the brain and behavior, compromising health and well-being for many people. Let’s take a closer look at PTSD, and what can be done to treat it. What Is PTSD? When we experience an actual traumatic event or series of events, the body’s stress response is triggered. Our built-in “fight-or-flight” response releases cortisol and other stress hormones into our brain and body. This causes our heart rate to increase and prepares our muscles either to run away from whatever could hurt us or to freeze. In normal circumstances, the stress response system turns off after the threat passes. When we experience a life-threatening situation or trauma, parts of the brain turn off, allowing us to focus on escape/survival. This can result in some of the trauma’s memories getting placed in non-cognitive areas of the brain, such as the sensory system (associated with sights, sounds, and smells), or in the body. When a person struggles with PTSD, the brain doesn’t process the trauma correctly. The memory of the event isn’t filed in the past; the brain and body experience it in the present. The body’s stress response remains engaged, and the brain stays on high alert for potential danger, even when no danger exists. With the traumatic memory placed in the sensory system, sights, sounds, and smells can become triggers. Research shows that the brain’s amygdala, hippocampus, and prefrontal cortex are affected by trauma. It’s believed that the symptoms of PTSD represent the behavioral manifestation of the stress-induced changes in the brain’s structure and function. Signs and Types of PTSD The most common signs of PTSD include: memories/flashbacks nightmares disrupted sleep low mood anxious feelings general irritability hypervigilance jumpiness trouble concentrating intense guilt or shame PTSD increases the risk of addictive behaviors, risky behaviors, and suicidal thoughts. While PTSD (including Complex PTSD) is a broad diagnosis, there are several types of PTSD that professionals use to help diagnose and treat sufferers. Here are the types of PTSD: Acute Stress Disorder – Feelings of anxiousness and avoidance may develop within a month after a traumatic event, but it isn’t PTSD yet. Dissociative PTSD – When an individual detaches from the trauma, feeling very separate from the event or “outside” of his/her own body. Uncomplicated PTSD – When an individual re-experiences the traumatic event and avoids people and places related to the trauma, but it isn’t associated with other mental health issues. Comorbid PTSD – When an individual shows signs of PTSD plus an additional mental health issue like low mood, feelings of anxiousness/panic, or addiction. Complex PTSD Complex PTSD typically results from prolonged or chronic trauma (frequently experienced in childhood), such as ongoing physical, emotional, or sexual abuse. Adverse childhood experiences (ACEs) are highly associated with Complex PTSD. When there are more ACEs, the greater the chances of developing PTSD. ACEs broaden the causes of PTSD, which also may include: parental separation or divorce untimely death or suicide of a friend or family member active substance abuse in the family mental health disorders in a family (especially untreated ones) neglect poverty instability or lack of adequate shelter incarcerated family members Some emotional traumas can lead to Complex PTSD as well, such as verbal or emotional abuse, or prolonged neglect. Emotional trauma is any kind of overwhelming experience or series of highly distressing events that exceed an individual’s ability to process the emotions involved and cope satisfactorily. This often happens in childhood but can happen in adulthood too. These nonviolent causes of trauma and PTSD produce additional signs such as dysregulation, aggressive behavior towards self and others, forgetfulness and dissociation, somatization, distrust, shame, and self-hatred. There also may be issues with low self-esteem, where the sufferer feels somehow to blame for their trauma (especially when the trauma involves childhood caregivers). They may also experience emotional dysfunction and relationship problems, often staying in unhealthy relationships because it feels normal. Treatment for PTSD The good news is that PTSD and Complex PTSD can be treated. Research shows that cognitive behavioral therapy can help reduce the symptoms of PTSD, as well as reverse the underlying neurobiology in the brain. EMDR (eye movement desensitization and reprocessing) is another treatment that’s been effective for many people with PTSD. Also, there are lifestyle measures you can take, such as practicing yoga, eating a brain healthy diet, exercising regularly, reducing alcohol consumption, and practicing mindfulness meditation. If you recognize the signs of PTSD in yourself or a loved one, reach out to a trauma-informed mental health professional for help. Recovery from PTSD may take time and a concerted effort, but it is 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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4 of the Best Cost-Saving Ways to Heat Your Home This Winter
“Oh the weather outside is frightful, but the fire is so delightful...” It’s a lovely classic holiday song, but it isn’t so lovely if you can’t afford your heating bills, and that’s assuming you’re fortunate enough to have a home to heat. According to a new report from the U.S. Energy Information Administration, home heating costs are expected to go up this winter due to rising fuel prices. For nearly half of the U.S. households that use natural gas for heat, it will likely be a 30% increase on average, and those who warm their homes with electricity should expect to pay an average of 6% more. Though this is tough news, try not to stress. Sometimes challenging circumstances can inspire us to find new ways of living…and saving money. Following the tips below can help you heat your home and offset some of winter’s costly bite! 4 of the Best Cost-Saving Ways to Heat Your Home This Winter 1. Weather Strip, Caulk, and Insulate! Sealing gaps around doors and windows can make your home feel warmer – and save you 5 to 10 percent on your energy bills. If you don’t already have door sweeps, consider getting some. (You probably need them if you can see light at the bottom of the door or can feel cold air coming through the door.) Door sweeps are flat pieces of plastic, aluminum, or stainless steel fitted with a strip of nylon, plastic, or vinyl, or a sponge brush to fill the space between door and threshold. If you haven’t weather stripped your house, get some tension seal (usually plastic or metal), foam tape, or felt weather strip and get to work. You’ll find many options at most local and big box hardware stores. When it comes to window caulking, it generally needs to be redone every five years, and sometimes sooner. Check to see if you need to re-caulk. If it hasn’t been done already, consider adding insulation to your attic, crawl spaces, and/or basement rim joists. The insulation is especially important in colder climates. (And don’t forget you can insulate your hot water heater as well, which can allow you to turn its thermostat down to provide a bit of cost savings!) 2. Warm Up Your Rooms Go from room to room in your home to evaluate what you can do to increase heat and reduce costs. Start with the drapes. Drawn draperies can reduce heat loss from a warm room up to 10%. Invest in double or triple layer draperies to keep the warmth in. Keep them closed during the day, unless it’s a room that gets a good amount of sunlight. In that case, open them to let the sunshine heat the room. Add throw rugs to rooms with bare flooring. Consider using a humidifier. Humidity makes indoor air feel warmer, and you can probably keep your thermostat lower. It will help counter the drying effect of heated air, too. Make sure your fireplace’s flue damper is tightly closed when not in use. This will keep heat from escaping, and cold air from getting in. Move any furniture that blocks heat coming from a vent or radiator. In the kitchen, remember to keep your oven door open after you bake to make use of that heat! Though it might seem counterintuitive, consider reversing your ceiling fans. This can help push the warm air that rises toward the ceiling back down toward floor level. Instead of heating the entire house, use a space heater in whatever room you’re in. You can designate a particular room for most of your family activities and warm that room only. Convection heaters and radiant heaters are the most popular and efficient. Make sure you have warm throw blankets to use in each room. Set your thermostat to 68°F while you’re awake, and between 60-65°F when you go to sleep at night for cost savings. 3. Warm Up Yourself Don’t forget to warm yourself up too! Layer yourself with a sweater or sweatshirt over a t-shirt, slip on some socks and slippers, add a scarf or gator, and maybe a warm beanie too, if needed. Consider fingerless gloves if you have cold hands. Wear whatever it takes to maintain comfort. Invest in some heat warmers or hot water bottles for warmth while you work, relax on the couch, or in your bed when you sleep. Exercise regularly and/or get up and do some activities while you’re at home. Moving around will help warm you up. Don’t forget to warm up on the inside, too. Drink tea and eat hearty soups. Add warming foods that increase your blood circulation. 4. Warm Up Your Bed Just like you layer your clothes, layer your bed! Start with soft flannel sheets – a double napped flannel sheet is perfect. If you’re in a particularly cold climate, add a warm but thin blanket or quilt on top of your flannel sheet, then add a sheet on top of the blanket or quilt for an extra layer of insulation. Top it off with a duvet cover. The warmth of a duvet is rated by a universal unit known as a tog. It’s a measure of the duvet’s ability to trap warm air. A tog of 13.5 or higher is considered suitable for the winter months. If you really want to turn on the heat, get a heated mattress pad! Don’t forget to snuggle up to your partner for that body heat. Implementing these tips can help you enjoy the cost-savings and extra warmth this winter! 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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Some of the Best Ways to Reduce the Stress Hormone Cortisol
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. Good Stress/Bad Stress Usually, people think of stress as bad…but stress is both good and bad. A little bit of stress is actually good because it can motivate you to meet your goals. Low level stress also can help you with resilience, problem solving, and adapting to everyday challenges. Stress becomes a problem when it’s intense, recurring, or remains unresolved over a sustained period. At that point, stress takes a toll and can become harmful to your health. If left unchecked, excessive stress can lead to serious personal and social consequences, including: Family conflict Low self-esteem Disability Withdrawal from social activities Alcohol and substance abuse Legal and criminal problems Anxiousness and other mental problems Suicide Fight or Flight The body’s “fight or flight” system is for dealing with threats – whether real or perceived. When we sense danger, our brain’s hypothalamus immediately sends an alert to our body. The brain then triggers the adrenal glands to release a surge of hormones, including adrenaline. Adrenaline increases your heart rate and blood pressure and provides a rush of energy to escape the danger. Another hormone involved in the fight or flight process is cortisol. What Is the Stress Hormone Cortisol? Cortisol is the body’s primary stress hormone. It acts like a biological alarm system, alerting your brain to potential danger. This natural alarm system communicates with the area of the brain that manages mood, motivation, and fear. Cortisol is produced by the adrenal glands – triangle-shaped organs that sit on top of the kidneys. The hypothalamus and pituitary gland help regulate the amount of cortisol in the blood. Cortisol receptors, found in the many of the body’s cells, use the hormone in many ways. For instance, if your body is placed on high alert, cortisol can temporarily shut down various bodily systems not needed in a fight or flight situation. These systems include the digestive, immune and reproductive systems. It also releases glucose to help repair damaged tissue. Once the danger is averted, cortisol levels gradually normalize and heartbeat, blood pressure, and other body systems should return to normal. However, if the body is subjected to consistent stress, its cortisol can remain at high levels. This can disrupt your body’s processes and create many health problems, such as: Brain problems Heart problems Headaches Mood issues Memory or concentration problems Weight gain Digestive issues Troubles sleeping Not only can excessive stress lead to physical health problems, it can also disrupt your mental health. So, what can you do if you’re dealing with too much stress? Here are some healthy strategies for reducing stress in your daily routine… 5 Natural Ways to Reduce the Stress Hormone Cortisol Deep Breathing Whenever you feel worried, frustrated, angry, or tense, do a deep breathing exercise. Focusing on your breathing for a few minutes is one of the simplest and quickest ways to settle your anxious or stressful thoughts. Breathe with your diaphragm rather than your chest. Try this exercise: Inhale 3 to 4 seconds Exhale 6 to 8 seconds Repeat this pattern 10 times When you slow down and become more efficient with your breathing, you may find that your problems aren’t as dire as you thought they were and that you’re feeling less stressed. Canine Companion Due to their natural ability to provide comfort, especially when you’re feeling stressed out, spending time with a dog can help your muscles relax, slow your breathing, and lower your heart rate. It also can help decrease levels of the stress hormone cortisol.. Overall, dogs can help you feel calmer. This effect is evident in the way trained service dogs can bring positivity to people who suffer with mood issues. Having a dog provides companionship, which is especially helpful for anyone who lives alone or is often isolated from others. Petting a dog can help alleviate feelings of loneliness by letting you know you aren’t alone. Spending time with your pet can help promote calmness by increasing levels of oxytocin and decreasing production of the stress hormone cortisol. Owning a pet that needs to be walked means you’ll get outside for fresh air and sunshine, which can lower your blood pressure, reduce your stress, and perhaps even help you lose weight. Meditation Scientific evidence shows that meditation can help calm anxiousness and stress and enhance brain function. A randomized controlled trial involving 93 subjects with mood issues was published in JAMA Internal Medicine. The researchers found that those in a stress-reduction program that incorporated meditation had a greater improvement in anxiousness and stress along with an increase in positive self-statements compared to those in a stress management group without meditation. Another group of researchers, who conducted a study with 40 college students, found that after only 5 days of meditation the participants had significantly lower levels of cortisol. Social 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. When you care for others and feel cared for, your brain can release oxytocin, the “bonding” hormone, which can counteract some of the negative effects of stress. Nutritional Support Nutrients and herbals can help support your body’s resistance to stress. Everyday Stress Relief Everyday Stress Relief was specifically formulated to help replenish your brain and body’s nutrients that can be depleted by stress.* This supplement includes herbal extracts clinically proven to have calming and anti-stress effects, helping you to feel less anxious without making you sleepy.* It also helps with apprehension, tension, worry, and fatigue.* Here’s what you’ll find in this high-potency formula: Magnesium is a well-known calming mineral. It promotes a balanced and mentally focused demeanor.* The amino acid taurine supports the adrenal glands and is crucial for coping with stress.* The herb holy basil, revered both in Europe and the East, helps to improve adaptation to occasional anxiety and other problems related to stress.* A phytochemical derived from green tea, l-theanine helps to reduce tension.* Relora®, which is a unique mix of two herbs, may enhance healthy management of the stress hormone cortisol while easing tension, anger, negative mood, and confusion.* This safe, non-sedating, and non-habit-forming formula combines the multiple beneficial actions of these well-studied herbs and nutrients to help your brain and body cope with stress on multiple levels.* 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 feelings of anxiousness.* It can help facilitate the production of calming brain waves, correct stress-causing nutritional deficiencies, and promote relaxation.* 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 brain enzymes that produce the neurotransmitter serotonin, which promotes relaxation and positive 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 relaxation aid, it has helped countless people transition from an agitated awake state into a restful state that allows them to transition into sleep.* Stress Less These are just a few of the many practical and natural techniques that can keep your body’s production of the stress hormone cortisol in check.* Adopting these healthy tips can help reduce stress levels and increase your inner calm.* If you feel stressed and need a nutritional boost, give Everyday Stress Relief and GABA Calming Support a try today.* At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Avoid These Foods When You Feel Anxious or Stressed
Many people would do just about anything to alleviate their stress and worry. This kind of desperation can lead to making rash decisions, which can have potentially dire consequences on overall health and well-being. Unhealthy Cravings When you’re stressed out, you may be tempted to use food as a coping mechanism. Craving foods loaded with sugar, salt, and simple carbohydrates can make you feel worse by causing your blood sugar to spike and then crash. Consider typical comfort foods like mac and cheese, mashed potatoes and gravy, and ice cream. Your brain might crave these foods when you’re stressed. Your brain might even tell you that bingeing on these foods will help alleviate your stress. But, if you listen to your stressed-out brain, you may end up feeling worse. These high carb foods can increase your levels of the stress hormone cortisol. This can make it more difficult to calm your anxious thoughts. Foods that Cause Stress & Anxiousness Foods that contain sugar and gluten can trigger pleasure centers in your brain, which might keep you reaching for unhealthy foods. Let’s look at some foods you should avoid: Corn – Eating corn or corn-based products can make you more anxious and stressed. Corn is high in carbohydrates, which can spike your blood sugar. Corn is also high in starch, which can leave you feeling drowsy and lousy. Sugar – Processed, sugary treats can seem irresistible when you have low mood or energy. Your brain might try to convince you that you’ll have more energy after grabbing a snack from the fridge at home or vending machines at work. However, soon after the sugar rush, you’ll experience an energy crash, which can leave you feeling lethargic and unable to focus. Wheat – Wheat-based products (bread, tortillas, toast, etc.) can be difficult to drop from your diet. When these carbohydrates are processed in your body, they’re immediately broken down into sugar. Gluten in wheat can damage your intestinal lining, but switching to healthier foods – like fruits, vegetables, healthy fats, and proteins – can help enhance well-being. Since stress is one of the most common triggers for emotional overeating, reducing your anxious thoughts can be an important part of improving your eating habits. These 5 calming foods can promote calm when you feel anxious or stressed… 5 Calming Foods to Boost Your Mood & Relieve Stress 1. Poultry Poultry is an excellent source of tryptophan, an amino acid that your body can’t produce on its own. Tryptophan is necessary for the creation of serotonin, one of the brain’s primary mood-regulating chemicals. As more tryptophan enters the brain, it facilitates circuits that use serotonin, which can then improve your mood. Be sure to purchase organic, free-range poultry that hasn’t been pumped full of hormones or antibiotics. Also, make sure your bird has been kept in an air-chilled case at the store. 2. Berries Berries are one of the most concentrated sources of antioxidants in the plant kingdom. The greater the variety of berries you eat, the broader the antioxidant protection you’ll have. Blueberries, raspberries, and strawberries are all high in antioxidants. The antioxidants in these berries help protect the brain and the rest of the body against oxidative stress, including from toxic pollutants. 3. Dark Chocolate Chocolate is one of the ultimate comfort foods. The very taste of chocolate can produce a near euphoric state in many people. Dark chocolate is full of protein and fiber, improves blood flow to the brain, and supports a positive mood and healthy cognition. Multiple research studies have shown that dark chocolate slows down the production of cortisol. Also, chocolate promotes the brain’s release of dopamine and endorphins and boosts serotonin levels, all of which help create a more positive mood. 4. Green Tea Green tea contains GABA, the brain’s major calming neurotransmitter. Additionally, green tea contains l-theanine, which is known for reducing stress and worry while improving mood, focus, memory, and mental alertness. Green tea is just one of the many healthy varieties of tea. Many herbal teas, such as chamomile, have calming properties, and black, white, and red (rooibos) teas are rich in antioxidants. Drinking a cup of warm tea can help relieve stress and lift the spirits. 5. Leafy Greens Spinach is loaded with mood-moderating magnesium. Raw spinach is so nutritious, some people believe it contains bliss-enhancing nutrients. It’s a good source of fiber and is loaded with vitamin A, potassium, folate, and magnesium. In addition to leafy green vegetables, different colored vegetables, such as bell peppers, squash, broccoli, and cauliflower, all have tremendous health benefits. They provide an enormous array of vitamins, essential minerals, carotenoids, and free-radical blocking antioxidants to help protect the brain and body against toxins. To help boost your calm, try these good mood foods the next time you feel anxious or stressed! 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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6 Calming Nutrients You Should Get Each Day
It’s estimated that your brain has as many as one hundred billion nerve cells, with each one connected to other cells by thousands of individual connections. They communicate using electrical signals and messenger chemicals called neurotransmitters (or just transmitters). More important than the activity of any one transmitter system is the overall balance between all the systems in the brain. When your brain transmitters are balanced, you may think more clearly, feel happier, and experience greater well-being. But when your transmitters are out of balance, you may experience difficulties in many areas of your life. Brain Circuit Basics Our brain uses circuits (collections of nerve cells) to manage our information processing, cognition, behavior, and emotions. A circuit can have millions or even billions of nerve cells (neurons), finely tuned to communicate with each other and to influence each other’s electrical activity. Neurons communicate via connections (synapses), which are driven by transmitters. Typically, each neuron makes one type of transmitter that it releases across synapses to influence the neuron “downstream” from each synapse. Each neuron can have a thousand or more upstream and downstream partners. These complex networks use one-directional transmitter releases to unite their thousands of neurons into individual functional circuits. Is Your Brain’s Symphony In Tune? Circuits driven by one transmitter type also make synaptic connections with circuits driven by other transmitters, creating complex yet harmonious patterns of electrical activity that have been compared to the music of a symphony. And like a symphony, the brain’s circuits must stay in tune for the mind to be balanced, happy, and productive. Nutrients for Brain Harmony Our mental state is affected greatly by our brain transmitter chemistry. Some people have a consistently sunny outlook on life, while others struggle to remain positive and even-tempered from day-to-day. One of the best ways to achieve better balance is with high-purity, brain-healthy supplements. If you find yourself having negative thoughts or if you feel that your stress levels have nearly reached the breaking point, BrainMD offers a range of powerful supplements for calm and relaxation that can help turn your day around. These brain-directed supplements have been formulated with the highest quality ingredients to help you feel calm, content, and able to keep your mental focus. One product we’re particularly proud to recommend is… NeuroLink Powder NeuroLink Powder broadly supports emotional and behavioral health. By promoting a variety of transmitter actions, it maintains healthy brain chemistry, which in turn promotes positive outlook, relaxation, and mental focus. NeuroLink Powder provides nutrients that occur naturally in the brain and are essential for keeping its circuits working in harmony. These nutrients help the brain sustain sufficiently high transmitter levels to keep in healthy balance. Wide Range of Benefits Beyond their support of transmitter actions, the nutrients in NeuroLink Powder benefit both brain and body. They help produce myelin, an outer insulation necessary for the neurons to efficiently conduct electricity. The nutrients in NeuroLink Powder support vital survival, maintenance, and specialized functions in the body. They also contribute to the healthy functioning of the thyroid gland, the adrenals, liver, digestive, skin, and other organ systems. 6 Calming Nutrients to Keep Your Brain Balanced 1. Vitamin B6 – as pyridoxine and pyridoxal-5-phosphate, both very efficiently absorbed and utilized. B6 is essential for at least 100 enzymes that help the brain make the key transmitters dopamine, serotonin, GABA (gamma-aminobutyric acid), norepinephrine, and glutamate. The neurons, and their support cells, also need B6 to make their myelin insulation. 2. L-Tyrosine – an amino acid required to produce two transmitters: dopamine and norepinephrine, which then can be further converted to the transmitter and hormone epinephrine (aka adrenaline). The thyroid gland also needs tyrosine to make the hormone thyroxine, and the skin needs it to make melanin. Having adequate quantities of tyrosine in the brain promotes mental clarity, particularly when under stress. 3. GABA – an amino acid that is a calming transmitter, inhibits excessive firing of neurons in the brain. GABA can help flip the “off” switch on overactive circuits and thereby enhance quieting of the mind along with easy transition into sleep. 4. L-Glutamine – an amino acid that the neurons and their support cells convert either to the excitatory transmitters glutamate and/or aspartate, or to GABA. Glutamine also can improve the health of the intestinal lining. 5. L-Taurine – an amino acid that reinforces GABA’s calming effects. Taurine is concentrated in electrically active tissues such as the heart, retina of the eye, and brain. It helps protect against calcium overactivity, which can kill brain cells. 6. 5-HTP (5-Hydroxytryptophan) – an amino acid that neurons can readily convert into serotonin when they have the necessary vitamin B6 available. Serotonin circuits widely influence other transmitter circuits to promote a positive mood. By enabling serotonin production, 5-HTP also promotes the production of melatonin, our sleep hormone. NeuroLink Powder FAQ How do I take NeuroLink Powder? Each scoop (3.8 grams) of NeuroLink Powder is equivalent to 4 NeuroLink capsules and has identical ingredients and amounts. Mix one serving into water and consume between meals, preferably on an empty stomach. Do not exceed two scoops (7.6 grams) per day. Can children take NeuroLink Powder? NeuroLink Powder can be very beneficial for children with behavioral or emotional issues, but its administration should be directed by a physician. For details, please contact BrainMD. Can I use NeuroLink Powder if I’m taking an antidepressant medication? If currently taking antidepressant or monoamine oxidase (MAO) inhibitor medications, only use NeuroLink Powder under the supervision of a physician. Does this supplement contain allergens? NeuroLink Powder is free from dairy, gluten, sugar, corn, soy, eggs, nuts, yeast, and artificial colorings or flavorings. It is suitable for vegans. NeuroLink Powder provides an exclusive blend of nutrients that can help you relax, maintain a positive mood, and keep your mental focus. It broadly supports your emotional and behavioral health by helping your neurotransmitters stay in balance. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about NeuroLink Powder 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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How to Relieve Stress Naturally & Conquer Your Day
Did you know that stress causes 80% of all disease and illness? It’s true! But even if you ignore that startling statistic from the National Safety Council, there are many other serious problems associated with stress. Take a look at just a few of the things on that list: Fatigue Headaches Irritability Mood swings All of that should make you want to fight hard to reduce the stress in your life, right? Sure it does. But most of us have a difficult time pulling that off when stress has been largely accepted as an unavoidable part of living in today’s “modern world.” The good news is that we don’t have to panic. It’s not all gloom and doom when it comes to stress. In fact, there’s a ray of hope coming from Daniel G. Amen, MD, clinical neuroscientist, board-certified psychiatrist, brain-imaging expert and New York Times bestselling author. Check out this video where Dr. Amen explains how you can beat back stress. FIGHT OR FLIGHT: Why Your Brain Could Use More Calming Nutrients We’ve all heard of "fight or flight." It’s our built-in system for dealing with threats--real or perceived. When we sense danger, our brain’s hypothalamus immediately sends an alert to your body. The brain then triggers the adrenal glands to release a surge of hormones, including adrenaline and cortisol. Adrenaline gets your heart rate and blood pressure up and gives you a rush of energy to escape the danger. Cortisol, your body’s primary stress hormone, releases glucose to repair damaged tissue. It also puts your body in survival mode, reducing non-essential functions, altering immune responses, and suppressing the digestive and reproductive systems. Our body’s natural alarm system communicates with the area of the mind that manages mood, motivation and fear. It helps us react quickly and move toward safety. After the danger passes, hormone levels go down and the body’s heart rate and blood pressure return to normal. If “perceived stress” continues day in and day out, it can disrupt many of your body’s processes and lead to all sorts of health problems. That’s where a natural stress-reduction supplement can come to the rescue. The right formula can help support your brain and body to “turn down” our own stress response. How to Relieve Stress Each Day Naturally Dr. Amen and his team have created a brain-directed supplement that supports the body’s healthy and natural response to stress. It’s called Everyday Stress Relief and is formulated to promote calmness without causing drowsiness. Whether you suffer from mild or chronic stress often, you’ll want to learn how this natural calming supplement can help you. Here are the natural key ingredients in Everyday Stress Relief: Magnesium: The “relaxation mineral,” it’s estimated that 80 percent of the population is low in magnesium. Holy Basil: An adaptogen that supports healthy relaxation. L-theanine: Derived from green tea, l-theanine supports healthy focus and relaxation. Relora: A proprietary botanical complex that has been clinically tested to support calmness. IT WORKS! “This is what I take when I’m stressed,” says Dr. Amen. “And it works.” Everyday Stress Relief has a 100% satisfaction, money-back guarantee. You have nothing to lose except your stress, and a lot to gain by caring for your brain. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Everyday Stress Relief and our full list of brain healthy supplements, please visit us at BrainMD.
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