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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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Sweet Relief: How L-Theanine Gummies Can Help Calm Your Mind & Reduce Stress
A recent report from the American Psychological Association found that more and more Americans are 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. Does that describe you? If you’re looking for ways to increase calm and reduce feelings of stress, meet l-theanine! What is L-theanine? L-theanine is an amino acid that occurs naturally in green tea and is credited with the tea’s highly valued relaxing effects. It’s been researched in Asia as well as the West, and found to rapidly bring on relaxation, often within just minutes. Over a longer period, it can improve coping with stress, lessen feelings of anxiousness, and support healthy sleep. It can reduce tension and fosters a restful state without diminishing daytime alertness. It also can promote blood pressure stability against the over-excitability associated with stress. How L-theanine Works Working by way of nerve cell receptors for GABA, glutamate, and other neurotransmitters, l-theanine has calming effects while preserving mental focus. It’s rapidly absorbed and quickly shifts the brain toward a predominance of EEG alpha waves, which are associated with relaxation. In clinical research, l-theanine has been found to help improve attention, mood, cognition, and the quality of sleep. As a natural relaxant, l-theanine reduces tension and promotes rest without diminishing alertness. Reduces Stress & Anxiousness Humans react to stress with physiological changes, which defend against immediate danger but over the long term can become detrimental to health. Prolonged stress frequently precedes anxiousness. Anxiousness can have a crippling effect on productivity and well-being. With its numerous health challenges, the year 2020 saw a marked, worldwide uptick in anxiousness. Many individuals with anxiousness fail to acknowledge, and therefore fail to find relief for, this mental burden. Sadly, prevalence of this issue hasn’t improved in recent decades. Anxiousness is exacerbated by stress, which can be measured as elevated levels of the hormone cortisol. Lowering stress often will help lessen feelings of anxiousness. Considerable clinical research indicates l-theanine has potential to improve the life quality and well-being of individuals living with stress and feelings of anxiousness. Promotes Quality Sleep L-theanine also has the unique capacity to improve a person’s sleep experience, by bringing on relaxation that allows them to get to sleep. L-theanine typically improves quality of sleep while allowing them to wake up fully alert. As l-theanine improves sleep, it often can improve cognitive function. L-theanine also may help children with sleep challenges. Benefits of L-theanine Among its many benefits, l-theanine: Improves focus and clarity Doesn’t give you the jitters since it’s caffeine-free Has a gentle, relaxing effect without making you sleepy Can improve time to fall asleep, sleep duration, and sleep quality in children and adults L-theanine is very well tolerated when taken by mouth and has been found safe in numerous clinical studies with both adults and children. With such a variety of positive actions for overall brain and body health, BrainMD is proud to offer an effective dose of l-theanine in our ultra-pure, sugar-free… L-Theanine Gummies: Relax More, Stress Less These convenient, easy-to-take gummies can help lessen feelings of anxiousness and promote an overall state of rest and relaxation.* By reducing stress, L-Theanine Gummies also helps promote quality sleep.* L-theanine can rapidly increase your brain’s production of calming alpha waves without making you drowsy.* Say Goodbye to Stress Here are some of the key benefits of l-theanine: Fast-acting relief from stress and anxiousness* Lessens stress-producing cortisol* Provides sharper mental focus* These grape-lime flavored gummies deliver 100 mg of l-theanine per serving. L-Theanine Gummies FAQ How do I take L-Theanine Gummies? Adults and children, age 8 and up, take 1 gummy daily. Up to a total of 4 gummies per day can be consumed as needed or as directed by your qualified healthcare professional. We recommend you take them on an empty stomach. Why does the label say this supplement is fast-acting? Clinical studies have found l-theanine to bring on relaxation in less than an hour.* Can this supplement make me dependent on it, or addicted? No. As with other BrainMD products, this dietary supplement isn’t a drug and isn’t habit-forming.* Will this product make me drowsy if I take it during the day? L-theanine typically improves quality of sleep while allowing the person to awake mentally alert.* Is this product safe to take during pregnancy? It may well be, but from an abundance of caution we don’t recommend taking l-theanine while pregnant or breastfeeding due to insufficient scientific safety data.* Which other supplements would make this product work even better? Taking BrainMD’s NeuroVite Plus Multivitamin and Omega-3 Power will help ensure you’re getting the core essential nutrients your brain and body needs to best utilize L-Theanine Gummies.* Aside from what BrainMD usually leaves out of its supplements (artificial colorings/flavoring, etc.), what else distinguishes this supplement from other similar products on the market? Most gummies contain added sugar. Our l-theanine gummy is sugar-free. L-Theanine Gummies can help increase calm, clarity, and focus.* Try them 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 L-Theanine Gummies and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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What 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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How to Cope with Stress: 6 Things You Can Do to Reduce Stress
Are you so overwhelmed with daily responsibilities that you feel you just can't keep up? While many in our society wear the "I'm More Stressed Than You" badge of honor, being overly stressed really isn't something to brag about. In fact, too much stress can be detrimental to your brain and overall health. So, in order to live a more stress-free life each day, you must learn how to cope with stress the right way. 6 Things You Can Do to Reduce Stress Use the following S-T-R-E-S-S acrostic to help reduce the stress in your life. Try these 6 strategies today to help you manage and cope with stress in a more positive way. Each of these strategies has been proven to reduce stress and promote relaxation in stressful situations. S – Social Connections By building and maintaining good, healthy, helpful relationships, you can feel understood and cared for. When you care for and attend to others, it allows you to get outside of yourself and you often find your perceptions are transformed. This leads to discovering new ideas about how to solve your own problems. Furthermore, when you care for others and feel cared for, your brain releases oxytocin, the “bonding” hormone, which can counteract many of the negative effects of stress. Also, never underestimate the power of being around the right people! The health habits of the people you spend time with have a dramatic impact on your own health and habits. So surround yourself with people who are happy, upbeat, and kind. T – Therapy/Meditation At the heart of many types of therapy is learning about ANTs – which stands for Automatic Negative Thoughts—the cynical, gloomy and complaining thoughts that come into your mind automatically. Think of these negative thoughts like ANTs at a picnic that infest your mind and spirit and ruin your day. Learning how to kill the ANTs and develop an internal ANTeater is incredibly effective at reducing the stress and anxiety in your life. Therapy can also help you clear up past traumas that might trigger you and cause more stress in your life. Meditation is a wonderful way to soothe your mind and help you create a state of deep relaxation. Interestingly enough, meditating actually stimulates the brain; increasing blood flow to the areas responsible for attention and forethought, while calming down the areas that perceive pain. And you can receive the positive benefits of meditating in just minutes per day. R – Relaxation Techniques By using relaxation techniques, you will gain better control over the stress and anxiety that is ruining your health and happiness. Deep breathing is one such relaxation technique and a very effective method for overcoming stress; one that can be done anywhere, anytime! When you take shallow breaths, it reduces the amount of oxygen that reaches your brain cells, reducing overall brain function. As you inhale, let your belly expand. When you exhale, pull your belly in to push the air out of your lungs. This allows you to expel more air, which in turn, encourages you to inhale more deeply. So we challenge you to try taking deep breaths and let your mind and body start to relax. E – Exercise Exercise will help you manage stress by immediately lowering stress hormones and helping you become more resistant to stress over time. Raising your heart rate through exercise also makes you better handle stress because it raises beta-endorphins, the brain’s own natural morphine! Consistent exercise will prepare you for the obstacles you may face like being in stressful situations. Exercise also helps you maintain a strong mind and body can help equip you to handle possible crises in your future. S – Sleep Sleep deprivation is hazardous to your health! Skimping on sleep can affect your health in more ways than you might imagine and definitely makes you more susceptible to stress. If you aren’t getting the recommended 7 to 9 hours of sleep each night, you’re setting yourself up for a host of physical and mental issues. When you fall behind on sleep, blood flow to your brain decreases and you are much more likely to make poor decisions. Be sure that your sleep hygiene is sound by turning off electronics at least one hour before bedtime, avoid caffeine, sugar, and alcohol later in the day, avoid naps, keep your bedroom dark and cool, and avoid exercising vigorously late in the evening. S – Supplement Natural relaxation substances can be incredibly effective in reducing stress. Drink some spearmint or chamomile teas. Put dried lavender in a vase near your bed. Use calming essential oil aromas such as clary sage, bergamot, or ylang-ylang. Or try BrainMD's Everyday Stress Relief, which helps replenish your brain and body’s nutrients that can be depleted during times of increased stress. It includes herbal extracts clinically proven to have calming and anti-stress effects, helping to ease anxiousness without causing sleepiness. This formula helps you cope with apprehension, tension, worry, and fatigue. 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. “This is what I take when I’m stressed,” says Dr. Daniel Amen. “And it works.” You have a choice about how you respond to the stress in your life!
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5 of the Best Ways to Feel Better Fast AND Make It Last
All of us have felt stressed, traumatized, grief-stricken, or hopeless at some point in life. It’s perfectly normal to go through hard times or experience periods when we feel panicked or out of sorts. How we respond to these challenges makes all the difference in how we feel – not just immediately, but in the long run. We all want the pain to stop quickly. Since many things that help in the short-term make us feel worse in the long-term, Dr. Amen wrote the book “Feel Better Fast and Make It Last” to provide simple, healthy habits to aid in the recovery process. The book is an invaluable resource that teaches us how to unlock the brain’s potential to overcome negativity, anger, stress and trauma. Making positive and permanent changes in the brain starts by adjusting the way we think. You can make yourself feel awful almost immediately by dwelling on the worst possible outcome of a situation, spending time with highly toxic people, or maintaining a brain unhealthy lifestyle. You can just as easily make yourself feel better through simple choices like practicing gratitude, surrounding yourself with caring people, and using many other brain healthy habits. Ways to Feel Better Fast: Form Tiny Habits Amen Clinics partnered with Professor BJ Fogg and his sister Linda Fogg-Phillips to help our patients with behavior change. They teach that only three things can change behavior: An epiphany A change in the environment (what and who surrounds you) Taking baby steps You don’t have to wait for an epiphany to change your behavior. You don’t need to have a heart attack or get cancer to get serious about your health. Most people can change their environment (friends, workplace, church) or the people they surround themselves with, and all of us can make small changes that, over time, create amazing results. High motivation helps you do hard things. But if your motivation is medium or even low, you can still change for the better. In fact, the Foggs recommend starting with baby steps, or what they call “Tiny Habits” to feel better fast. These are easy changes that will boost your confidence and sense of accomplishment, and gradually evolve into bigger changes. The Tiny Habits formula is “When I do x (or when x happens), I will do y.” Then when you do y, celebrate to reinforce the new behavior or good feeling. Celebrations can be as simple as treating yourself to a piece of brain healthy chocolate. Remember, daily healthy habits are the key to spectacular, long-term results. To feel better fast AND make it last, implement these 5 Tiny Habits: 5 Tiny Habits to Feel Better About Your Brain & Body Daily Decision Whenever you come to a decision point in your day, ask yourself, “Is the decision I’m about to make good for my brain or bad for it?” If you consistently make decisions that serve your brain’s health, you are well on your way to feeling better fast in a way that will make it last. Envision a Better Life 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. During each session, choose one goal to work on. Stay with that goal until you can imagine yourself reaching it, going through each of the steps required to attain it. Begin to envision yourself not as you currently are, but as you want to be. Spend at least 20 minutes a day on this refueling, life-changing exercise. You’ll be amazed at the results. Just Breathe Whenever you feel anxious, mad, or tense, take a deep breath, hold it for one or two seconds, then slowly exhale for about five seconds. Then take another deep breath, as deep as you can, hold it for one to two seconds, and again slowly exhale. Do this about 10 times and you will start to feel very relaxed, perhaps even a little sleepy. It sounds so simple, but breathing is essential to life. When you slow down and become more efficient with your breathing, most things seem better. Hand-warming Technique Close your eyes, hold out your hands (palms down), and visualize a campfire in front of you. Focus. Think heat. Hear the fire crackling, smell the aroma of fresh-cut wood burning, and see the sparks floating up into the sky. Now feel the soothing heat as it penetrates the surface of your skin and goes deep to warm your hands. Picture this as you breathe deeply and count slowly to 20. Did you feel an increase in warmth? Did you find you started to hold your hands closer as if there was an actual fire in front of you? Practice this technique a few minutes every day and you’ll find that the relaxation response will come easier and faster each time. Write It Down Writing things down is an invaluable way to stay focused and on track. Recording what you eat is a well-known technique for fast-tracking weight loss. Journaling helps reinforce the habits you want to strengthen until they become second nature. How can journaling do this? The secret is in how you use your journal. If you notice you are struggling with food cravings or gambling, for example, a journal can help you pinpoint where you might have gone off track – if you skipped a meal, were under intense stress, or spent time with unhealthy people. Being able to recognize your vulnerable times allows you to develop strategies to overcome them. Write down your temptations and look for any patterns – time of day, amount of sleep or food, stress level, etc. Your mistakes are your best teachers. Knowing what triggers your good decisions and your poor ones can help you become more self-aware. These are just a handful of the many Tiny Habits found in Dr. Amen’s book, “Feel Better Fast and Make It Last.” Order the book 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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Is Your Gut Messing with Your Brain?
It is estimated that the gastrointestinal tract is loaded with about 100 trillion microorganisms (bacteria, yeast, and others), about ten times the total number of cells in the human body. To be healthy, the relationship of good bugs to bad bugs needs to be positively skewed – around 85 percent good to 15 percent troublemakers. When the balance is tipped the other way, all sorts of physical and mental problems can arise. Dysbiosis (also called dysbacteriosis) occurs when there is an imbalance of good bacteria (probiotics) and bad bacteria in the gut and has been linked to a wide range of health issues. Keeping your gut health in proper balance is essential to your overall health. Avoiding sugars and starches, eating the right balance of omega fatty acids, staying well-hydrated, and increasing the number of fermented foods you eat are all ways to support a healthy balance of gut flora. 4 Signs You Need Probiotics Digestive Issues Experiencing digestive issues is a sure-fire way to know you have an unbalanced gut. Many people end up treating their symptoms with antacids, gas medicines, or anti-diarrheal medications, but these don’t get to the root cause of the problem, which is unhealthy gut flora. If you are struggling with any of the following, you are likely suffering from dysbiosis: Gas Constipation Bloating Diarrhea Heartburn/acid reflex Irritable bowel Taking Antibiotics Antibiotics are designed to kill the bad, harmful bacteria in our bodies. When we are sick, this a VERY good thing! Unfortunately, though, antibiotics cannot discriminate between the good bacteria and bad bacteria in our bodies, so it kills it all! In fact, antibiotic means anti-life, which is the exact opposite of probiotic, which means pro-life. And research shows that taking even ONE dose of antibiotics may permanently reduce the diversity of your gut bacteria. However, the greatest danger from antibiotics does not come from those prescribed by your doctor, but rather from the foods you eat. It is estimated that 70 percent of the total antibiotic use in the United States is for livestock, which is why it is critical to eat antibiotic- and hormone-free meats whenever possible. Other medications that also rob your gut of good bacteria include birth control pills, pain medication, and anti-inflammatories. Chronic Stress Studies show that stress, all by itself, decreases healthy gut flora! Stress is inevitable, no matter how hard we try to avoid it. The problem arises when you let it go on for too long without managing it. Chronic, unmanaged stress raises cortisol (the stress hormone) levels which damages your gut flora and can stop the gut from working properly. Research has established that taking a probiotic supplement helps to reduce the stress response. Weak Immunity Immunity starts in the gut – in fact, by some estimates as much as 80% of your immune system resides in your gut. Something called intestinal permeability, also known as leaky gut syndrome, is a major source of impaired immunity. Increasing the level of good bacteria in your gut helps to tighten the intestinal “junctions” through which leaking occurs, thus healing the permeability and improving immune function. By promoting a healthy gut flora with a regular probiotic supplement, studies show you can boost your immune system, strengthen your body’s defenses against illness, and potentially decrease the frequency and length of sicknesses. If you have used all of your sick days at work, seem to catch everything that goes around, or get sick from the flu every year, then try probiotics. Because of the importance of probiotics to overall health, BrainMD created ProBrainBiotics, a specially formulated probiotic to support the health of your gut and your brain. Make ProBrainBiotics a part of your daily life! At BrainMD, we’re committed to promoting, optimizing, and supporting brain health naturally. Using the most rigorous criteria for selecting the highest quality nutrients, we offer a line of ultra-pure, brain-directed, and clinical strength supplements that can help to boost your mood, memory and overall brain health. For more information about ProBrainBiotics and our full list of supplements, visit us at BrainMD.
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