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These Are Some of the Best Brain-Healthy Ways to Soothe Your Stress
In today’s world, we’re faced with all kinds of stress on a daily basis. While most people think ALL stress is bad, it's both good and bad for you. A little bit of stress is actually a good thing because it can motivate you and lead to an appropriate amount of worry to help you meet your goals. However, too much stress can: impair brain function create hormone imbalances cause gain weight lead to greater vulnerability to illness When people have too much stress in their life, they often turn to unhealthy ways of coping with it, such as using alcohol, illicit drugs, or food. However, these choices can end up doing more harm than good. Here Are 11 Brain-Healthy Ways to Reduce & Soothe Your Stress! 1. Deep Breathing is an 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 abdomen expand. When you exhale, pull your stomach 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. 2. Exercise can help you manage stress by rapidly lowering stress hormones and helping you become more resistant to stress over time.¹ Raising your heart rate through exercise also can help you handle stress better because it raises beta-endorphins, the brain’s own natural morphine. 3. Meditation is a wonderful way to soothe your mind and help you create a state of deep relaxation. Meditating actually stimulates the brain, increasing blood flow to the areas responsible for attention and forethought, while calming down the areas that perceive pain. You can receive the positive benefits of meditating in just minutes per day. 4. Social Connections are incredibly important to your overall health and well-being. Never underestimate the power of being around the right people. The health habits of the people you spend time with can have a dramatic impact on your own health and habits. So, be sure to surround yourself with people who are happy, upbeat, and kind. 5. Yoga has been shown in a number of studies to help reduce stress and worry. Its unique combination of physical poses and deep breathing techniques also can help enhance your mood and overall sense of well-being. 6. Listening to Soothing Music can help relieve stress by triggering biochemical stress reducers in your brain.² 7. Laughter can help reduce the physical effects of stress on the body. Lighten up by watching your favorite sitcom or comedy movie, reading the comics, or chatting with someone who makes you laugh. 8. Getting a Massage can do more than alleviate physical pain. Studies suggest massage is also beneficial for fighting stress.³ 9. Natural Relaxation Substances can be highly effective in reducing stress. Drink some soothing spearmint or chamomile teas. Put dried lavender in a vase near your bed to help you relax before bedtime. Also, using essential oils, such as clary sage, bergamot, or ylang ylang, can be a pleasant way to relieve stress. 10. Spending Time with Your Pet may help reduce stress by increasing levels of the stress-reducing hormone oxytocin and decreasing production of the stress hormone cortisol. 11. Keeping a Journal may be an effective way to relieve stress-related symptoms due to its meditative and reflective effects. A gratitude journal really can help put things in perspective. Every day, write down three things you appreciate and make you happy. Another way to soothe stress is with high-quality supplements like BrainMD's... 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 on edge without making you sleepy.* It also helps with apprehension, tension, worry, and fatigue.* Here’s what you’ll find in this high-potency formula: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] 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 feelings of anxiousness 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 help enhance healthy management of the stress hormone cortisol while easing tension, anger, negative mood, and confusion.* [/wc_box] 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.* Soothe Your Stress Lifestyle habits – such as mind-body relaxation techniques, healthy dietary routines, and the daily use of ultra-pure supplements – may help manage stress levels throughout the day.* Everyday Stress Relief is formulated with the highest-quality nutrients and ingredients to help you feel calm, content, and better able to manage stress or mental strain.* Try Everyday Stress Relief 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 Everyday Stress Relief and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: Childs, E., & de Wit, H. (2014). Regular exercise is associated with emotional resilience to acute stress in healthy adults. Frontiers in Physiology, 5, 161. https://doi.org/10.3389/fphys.2014.00161 Adiasto, K., Beckers, D. G. J., van Hooff, M. L. M., Roelofs, K., & Geurts, S. A. E. (2022). Music listening and stress recovery in healthy individuals: A systematic review with meta-analysis of experimental studies. PLOS ONE, 17(6), e0270031. https://doi.org/10.1371/journal.pone.0270031 Mayo Clinic Staff. (n.d.). Mayo Clinic explores the role of massage therapy for mental health. Mayo Clinic Press. https://mcpress.mayoclinic.org/mental-health/mayo-clinic-explores-the-role-of-massage-therapy-for-mental-health/
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"Fall Back" Basics: How to Increase Your Vitamin D This Winter Season!
We’re rapidly approaching the end of Daylight Saving Time (DST), when clocks will “fall back” an hour and give millions of Americans an extra 60 minutes of shut-eye. At least, in theory. In reality, many people don’t, or can’t, take advantage of the extra hour of sleep. They may see the bonus hour as a prime opportunity to binge-watch another episode of their favorite TV show. Or, they might have problems adjusting to the new sleep schedule and end up wasting the added time tossing and turning. The Internal Clock Even though we gain precious minutes of sleep, turning back time can disrupt our circadian rhythm, the internal clock that helps regulate our sleep. While the fall time change adds an hour to our day, our body may wake at the usual time, which will counter the supposed gain. We might also feel sleepy earlier in the evening, an hour before our regular bed time. It’s a phenomenon similar to jet lag – our internal clock isn’t in synch with the external clock on the wall or nightstand. Harvard Health¹ reported that it can take a week or more for our bodies to adjust to the time change. Even the relatively small 60-minute adjustment can have negative effects on the body, health and even traffic safety! Sadly, the fall time change can affect more than just our sleep... The Winter Blues Many people feel lethargic, fatigued, and moody during the cold, winter months. Some write off these signs and behaviors as just feeling down. Since many don’t believe they need to do anything about it, they don’t take proper care of themselves. As the weather changes, and your normal routine is thrown out of whack by the time change, your brain’s serotonin activity can decrease. As the brain neurotransmitter that plays a major role in outlook, the lowering of serotonin activity is often associated with low mood.² Also, since serotonin is the starting molecule for the brain’s pineal gland to produce melatonin, our main sleep hormone, changes in serotonin activity can rob us of quality sleep. Though falling back gives us an extra hour of sleep, the tradeoff is that the darker months can negatively affect our mood and sleep patterns. With less sunlight, it becomes increasingly important to get adequate levels of vitamin D during the winter months. Increase Your Vitamin D During the Winter Vitamin D, also referred to as the “sunshine vitamin,” is now known to be crucial for the brain’s functioning and maintenance. After it’s made in the skin as vitamin D3 (cholecalciferol), it becomes converted, first by the liver then by the kidneys, into a powerful hormone that regulates not only the brain but the heart, circulation, gut, liver, pancreas, immune system, and practically all our tissues. Among its many benefits, vitamin D3 promotes the actions of serotonin, dopamine, and other key brain neurotransmitters. Unfortunately, many Americans – even those who eat a good diet – are functionally vitamin D deficient. Though definitions of vitamin D deficiency can vary, experts agree that it has nearly reached epidemic status: one research study found that in the U.S., 70% of all adults and 67% of children, aged 1-11, don’t have adequate levels of vitamin D. Vitamin D deficiency has been associated with illness in winter, when the skin gets less sunshine and makes less vitamin D. In fact, vitamin D deficiency may be linked to many serious health concerns. Among these is that low levels of vitamin D have been associated with mood challenges³ and difficulties with sociability, attention, memory, stress and anxiousness. If you’re concerned that you or a family member aren’t getting enough vitamin D, you should consider supplementation. Vitamin D3 5000 IU BrainMD’s Vitamin D3 5000 provides sufficient vitamin D3 to raise your tissue levels into a healthy range within a short time period, while being completely safe to take long-term.* Clinical research has established that taking this safe dose of vitamin D3 daily works better than taking high doses every few weeks or getting a very high dose by injection.* Intensive clinical and scientific research continues to make incredible discoveries about this vitamin-hormone. Vitamin D3 is clearly established as having powerful and extremely versatile effects on health and well-being.* In recent decades, researchers have confirmed its favorable effects on healthy gene regulation, calcium metabolism, cell growth control, hormone balance, and coping with stressful challenges.* Vitamin D3 helps promote: healthy mood* immune response* cognitive function* cardiovascular health* muscle and bone strength* overall brain health* The current U.S. Daily Value recommendation is 600 IU for ages 1-70,⁴ but experts agree this is well below the physiological needs of most individuals and suggest 2,000-10,000 IU daily.* BrainMD’s Vitamin D3 5000 raises your levels on just one softgel a day.* If you typically have a hard time adjusting to the DST time switch, vitamin D3 can help you get into a new rhythm and beat the time change blues!* What Others Are Saying: "Winters are long and cold out here, this product really helped me get through this last one. I’ve had struggles with my mood during the long winters in Wisconsin. I must say, this last one was the easiest one yet! I have so many new things riding on my shoulders and yet I didn’t fall victim to the normal winter blues that I usually deal with. I will order it again this coming winter.” - Mark At BrainMD, we’re dedicated to providing the highest purity nutrients to support your brain health and overall well-being. For more information about our full list of supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: ¹Harvard Health Publishing. (2013, November 1). Daylight saving time: "Fall back" doesn't equal sleep gain. Harvard Health Blog. https://www.health.harvard.edu/blog/daylight-saving-time-fall-back-doesnt-equal-sleep-gain-201311012514 ²Cleveland Clinic. (n.d.). Serotonin: What is it, function & levels. Cleveland Clinic. Retrieved December 6, 2024, from https://my.clevelandclinic.org/health/articles/22572-serotonin ³Greenblatt, J. M. (2024, October 16). Mental health in the sun: The role of vitamin D deficiency in mental illness. Psychiatric Times. https://www.psychiatrictimes.com/view/mental-health-in-the-sun-the-role-of-vitamin-d-deficiency-in-mental-illness ⁴Mayo Clinic. (n.d.). Vitamin D. Mayo Clinic. Retrieved December 6, 2024, from https://www.mayoclinic.org/drugs-supplements-vitamin-d/art-20363792
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How to Calm Your Mind So You Can Achieve Restful Sleep
As many as 70 million Americans have ongoing sleep problems.¹ The list of reasons why people miss out on a good night’s sleep is extensive. So, what keeps you up at night? Do you tend to ruminate over mistakes, grievances or unfinished projects? Do you anticipate the worst and worry about every detail of your life…and the lives of your family and friends? Repetitive or automatic negative thoughts (ANTs), can take their toll on you mentally and prevent you from getting consistent and quality sleep. It’s easy to allow your mood or state of mind to rob you of adequate sleep. Here are a few tips for how to calm your mind so you can achieve restful sleep… 3 Easy, Natural Ways to Achieve Restful Sleep 1. Clear Your Head Before Bed Instead of going to bed worried or angry, try to settle emotional problems before going to sleep. Send a positive text, email, or write down an issue to deal with the next day. Once all matters have been resolved or tabled, forget about them. Clear your mind of stress so you can enter a relaxed state that can lead to peaceful sleep. 2. Breathe Deeply Deep, diaphragmatic breathing is an effective way to overcome stress and quiet your mind.² This simple relaxation method can be done anywhere, anytime. When you take shallow breaths, it reduces the amount of oxygen that reaches your brain cells and reduces your overall brain function. Taking deep breaths relaxes your muscles, relieves tension, and allows your brain to function better. 3. Use Sound Therapy Instead of being awakened by every noise you hear, try sound therapy. This type of therapy can induce a peaceful mood and lull you to sleep. Consider soothing nature sounds, wind chimes, a fan, or soft music. Studies have shown that slower classical music, or any music that has a slow tempo of 60 to 80 beats per minute, can help with sleep. If you share the room with someone who snores, try wearing ear plugs. Getting high-quality sleep is essential to wellness. If you have healthy habits, such as avoiding caffeine later in the day and getting regular exercise, but still have problems falling asleep, a scientifically formulated and safe dietary supplement that promotes restful sleep may give you the relief you need. If you have difficulties turning off your brain before bedtime, you might consider taking serotonin. What is Serotonin? Our brains produce a naturally soothing neurotransmitter called serotonin. Serotonin pathways encompass nearly every brain zone and play many important roles in the brain’s biochemistry and metabolism. Serotonin circuits are intimately involved in facilitating sustained and deep sleep, maintaining healthy mood and self-confidence, and for healthy hormone balance. This versatile neurotransmitter system even supports healthy appetite, blood sugar maintenance, utilization of stored fat for temperature regulation, and healthy liver function. Serotonin Mood Support Taking BrainMD’s Serotonin Mood Support helps increase the production of soothing brain waves, corrects stress-related nutritional deficiencies, and promotes relaxation that will enable good quality sleep.* It can help you handle the ups and downs of life with more composure.* 5 Key Ingredients of Serotonin Mood Support Vitamin B6 This water-soluble vitamin is essential for at least 100 enzymes that help the body utilize amino acids, fatty acids, and carbohydrates. It is essential for aiding the production of serotonin and other brain neurotransmitters. Vitamin B6 is also vital for early brain development and for supporting the body’s innate antioxidant defenses. This formula provides the two chemical forms of B6 that are most fully absorbed and utilized: pyridoxine as hydrochloride, and pyridoxal-5-phosphate.* Folate This formula contains the vitamin folate as methylfolate (MTHF or MethylTetraHydroFolate), which is the most active and easily utilized form of this vitamin.* Your body needs folate for numerous biochemical functions, such as making and repairing DNA, genes and chromosomes. The brain specifically requires MTHF to make neurotransmitters, to produce the myelin insulation of nerve cells, and to make the sleep hormone melatonin. Folate also helps the liver and other organs recycle the metabolic product homocysteine, to prevent it from building up to toxic levels. BrainMD uses methylfolate instead of folic acid, which does not occur in nature and requires the body to use enzymes that can be poorly functional due to mutations.* Vitamin B12 This vitamin is essential for the structural integrity of the brain and spinal cord, and for a variety of essential functions in our nerve cells. Methyl-B12 is fully activated B12 and is superior to cyano-B12 (cyano-cobalamin), which contains potentially harmful cyanide and is found in many multivitamins.* Vegetarians, vegans, smokers, people taking certain over-the-counter medications, and the elderly are at risk of vitamin B12 deficiency. Higher levels of B12 are linked to better control over mood, behavior, personality and mental clarity.* Satiereal® Saffron Satiereal® is a patented standardized concentrate of saffron, a traditional medicine used for a variety of applications in the Middle East, India, China, and Europe.* Saffron is the world’s most expensive spice and its standardized extracts are under intensive investigation for their mood-improving, anti-stress and cognitive benefits.* Saffron contains more than 50 substances that could be contributing to its powerful antioxidant, brain-protective, and considerable brain-enhancing actions, including actions on serotonin receptors as well as other neurotransmitter systems.* Many clinical trials have validated saffron’s mood benefits,³ others are positive against stress and anxiousness, still others have established its benefits for memory.* 5-HTP This metabolite is naturally made by neurons in the brain, and when taken as a supplement, promotes its own conversion to serotonin as needed. 5-HTP promotes calm, positive mood, relaxation and healthy sleep.* The 5-HTP included in Serotonin Mood Support was extracted from the African plant Griffonia simplicifolia. Serotonin Mood Support FAQ [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] How do I take Serotonin Mood Support? Take four capsules daily in divided doses with meals. Higher intakes may be beneficial, as recommended by a nutritionally informed physician. Is Serotonin Mood Support safe for long-term use? Yes, as long as you stay within the recommended dosage. If you wish to take higher doses than we recommend, discuss your reasons in advance with your nutritionally informed physician or other qualified healthcare professional. Can I take Serotonin Mood Support if I’m taking an antidepressant medication? BrainMD recommends you not use this product if you are currently taking antidepressant or monoamine oxidase inhibitor medications.* Can I take Serotonin Mood Support if I’m nursing or pregnant? Serotonin Mood Support is not recommended for use in women who are nursing or pregnant. [/wc_box] What Others Are Saying A Miracle “Serotonin Mood Support has been a miracle for me. My world is in color again, I’m happy, the noise in my brain is gone.” -J, verified customer A Supplement That Delivers “I can say without equivocation that this product makes a magnificent difference with respect to sleep issues, outlook, and general feelings of wellbeing.” -Faith, verified customer Achieve Restful Sleep Lifestyle habits such as daily exercise, consuming smart carbohydrates in moderation, and taking a dietary supplement like Serotonin Mood Support can work together to elevate mood, promote calm and help you achieve restful sleep. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Serotonin Mood Support and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: Institute of Medicine (US) Committee on Sleep Medicine and Research. (2006). Sleep disorders and sleep deprivation: An unmet public health problem. National Academies Press. https://pubmed.ncbi.nlm.nih.gov/20669438/ JBI Database of Systematic Reviews and Implementation Reports 17(9):p 1855-1876, September 2019. | DOI: 10.11124/JBISRIR-2017-003848 Hausenblas, H. A., Saha, D., Dubyak, P. J., & Anton, S. D. (2013). Saffron (Crocus sativus L.) and major depressive disorder: A meta-analysis of randomized clinical trials. Journal of Integrative Medicine, 11(6), 377–383. https://doi.org/10.3736/jintegrmed2013056
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10 Best Ways to Take Care of Your Mental Health This Winter
Winter is finally here! For many, this season is associated with happy things like crisp weather, warm beverages, and dazzling light displays. But for others, the weather change and shorter days signal a downturn in mood¹ and energy that leaves them feeling sad, lethargic, and fatigued. There are several reasons why a change in seasons can negatively affect a person’s thoughts and feelings. Spending more time indoors can trigger physiological changes in the brain, which can have a significant impact on attitude and outlook. Also, less sunlight may cause a decrease in serotonin, which can trigger low mood. Seasonal Low Mood Many people deal with low mood during the winter months or holiday season. Whether brought on by unrealistic expectations, excessive stress or family drama, anxious or depressive thoughts can come on without warning. Low mood can lead to possible mental health concerns. It can also contribute to adverse physical consequences. Symptoms of seasonal low mood can include: Negative or guilty thoughts Mental fogginess Purposefully avoiding social interaction Overeating and emotionally eating Periods of starving and bingeing Difficulty with concentration and memory Since many people dismiss these symptoms as just feeling down, they may not get the help they need, which can result in serious mental or emotional difficulties. The good news is that there are numerous natural ways to support your mental health and reduce the symptoms that come with winter blues. To promote full brain and body wellness, here are 10 healthy strategies for boosting your mood this holiday season: Top 10 Ways to Take Care of Your Mental Health This Winter! Alternate Light Source Daily exposure to appropriate levels (even just 10 to 30 minutes a day) of direct sunlight can boost vitamin D3 levels, which can help improve your mood. If you have a hard time getting enough natural light during the winter, consider buying a therapy lamp² for your home or work desk. Though many artificial light boxes claim to do the job, make sure to purchase one that’s as close as possible to the natural sunlight spectrum and proven to increase vitamin D levels. Deep Breathing Whenever you feel angry, moody or stressed, take a deep breath, hold it for one or two seconds, then slowly exhale for about five seconds. Do this about 10 times and you will start to feel more relaxed. It sounds so simple, but breathing is essential to life. It’s much easier to achieve a balanced mood when you slow down and become more efficient with your breathing. Healthy Pleasure Centers Deep inside your brain, your pleasure centers respond to several neurotransmitters, particularly dopamine. When your dopamine pathways aren’t working well, negative thoughts and low motivation are much more common – it can be harder to find your sense of joy and lift yourself out of a funk. Increase dopamine naturally by engaging in meaningful and beneficial activities on a regular basis. Do work that you enjoy and take time to have fun with your loved ones. It’s equally important to avoid wearing out your pleasure centers with substance abuse, gambling, video games, and compulsive eating or shopping. Find Support in Community Having a strong community means that support is just a phone call, email or visit away. Spending time in a positive community of like-minded people is a wonderful way to boost your bliss hormones, such as oxytocin. To improve your mental and emotional fitness, focus your energy on people who are positive and engage in healthy habits. Get Your Rest Many people sacrifice quality sleep to keep up with the increased demands of the stressful holiday season. Lack of sleep often leads to illness, which makes it that much harder to accomplish everything on your to-do list. To ensure that you have the energy you need to get the most out of the holiday season, it’s recommended that you get 7-9 hours of sleep each night. Remember Happy Times If it’s been a while since you worked on a scrapbook or photo album, the holidays are the perfect time to preserve your memories (especially if the weather isn’t so nice). Also, editing, archiving and watching old family videos can serve the double purpose of providing hours of enjoyment working on a project while also reminding you of some of the happier moments in your life. Burn Some Calories Physical exercise is perhaps the single most important thing you can do to keep your brain healthy. Exercise increases levels of dopamine and can boost blood flow to deliver oxygen and other positive nutrients to the brain. It also increases a growth factor called BDNF (brain-derived neurotrophic factor), which helps generate new brain cells and can assist the brain in self-regulating mood, attitude, and focus. To maintain an even mood and a sense of mind-body balance, establish a daily exercise routine that works for you and stick to it. Write it Down One of the best ways to remain grateful is to write down the positive things that have taken place that day. Keeping a journal can be an enjoyable hobby as well as a great way to unwind after a stressful day. One of the biggest benefits of journaling is when you look back at earlier entries and see the many blessings you’ve enjoyed in your life. Jot down three things that you’re grateful for every day. Then, experience the bliss that gratitude can bring. Reach Out for Help Though isolating yourself during tough times may feel like the safest option, closing yourself off from the world can aggravate your feelings of negativity. Resist the urge to shut out the individuals who can offer you encouragement and support. Let friends and family know when you’re emotionally overwhelmed. Seek professional help if necessary, but don’t fight your battles alone. Get Nutritional Support Whether you find yourself having negative or anxious thoughts, or if you feel that your stress levels have nearly reached the breaking point, BrainMD offers a range of powerful supplements for mood and stress that can help turn your day around. These brain-directed supplements have been formulated with the highest quality nutrients and ingredients that can help you feel calm, content, and able to manage stress or mental strain. Winter Mental Health Matters Adopting these brain healthy habits can help to improve your mental and emotional well-being during the holiday season. 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 our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. UChicago Medicine. (2024, January 5). Seasonal affective disorder: How to spot and treat the ‘winter blues’. 2. Rohan, K. J., & Roecklein, K. A. (2014). Cognitive-behavioral therapy and light therapy for preventing seasonal affective disorder in winter. Journal of Affective Disorders, 156, 227-234. doi:10.1016/j.jad.2013.12.011
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These Are the Age Ranges and Top Symptoms Of Menopause
One of the biggest physiological changes in a woman’s body is often referred to as the menopausal transition. This period occurs over months or years during which reproductive hormone levels – estrogen and progesterone – fluctuate and then drop, and the ovaries stop releasing eggs. A number of mental and physical symptoms can occur due to these hormonal changes. Here’s a general guide for menopause age ranges and symptoms, potential impacts on health, and what you can do to thrive while undergoing “the change.” What Is Menopause? Menopause happens gradually over time as a woman’s ovaries stop releasing eggs and female hormone production of estrogen and progesterone declines. (Menopause can also occur if a woman’s ovaries are damaged by certain illnesses or treatments, or if they’re surgically removed.) Natural menopause doesn’t happen quickly. It begins with the first signs and symptoms that the menopause transition has started (also called perimenopause). Perimenopause can begin months or years before a woman’s last menstrual period, and it has its own unique set of symptoms. Once a woman goes a full year without menstruation, she’s in menopause. From that moment on, she’s considered postmenopausal. With the increase of life expectancy, a woman may now live one-third of her life after menopause. When Does Menopause Happen? The International Menopause Society reports that the menopausal transition occurs between ages 45 and 55 for most women with the average age of menopause being 51. But plenty of women do enter menopause earlier and later, so don’t worry if you do. Early menopause occurs between 40 and 45 and late menopause between 55 and 60. There’s a small percentage of women (1-2%) who develop premature menopause before 40. Perimenopause, the transition period before menopause from when symptoms first appear, typically lasts 4 to 8 years. Symptoms gradually clear up after menopause occurs for most women, but not all. Unfortunately, some women may continue to experience symptoms for many years after menopause. What Are the Symptoms of Menopause? The first symptoms of menopause occur when estrogen and progesterone levels start to fluctuate. Also called early perimenopause, a woman will typically see changes in her menstrual flow and in the length of her cycle. If you’re in your 40s, keep an eye out for these types of changes. As perimenopause progresses and estrogen and progesterone levels begin to decline, more symptoms can appear. During late perimenopause, a woman may start missing periods until they finally stop altogether. Estrogen levels also plummet, usually about 6 months before menopause. That’s when a woman will commonly experience some of the classic symptoms of menopause such as hot flashes, vaginal dryness, and more. It sounds awful, and it can be. Know that there are real solutions for countering these symptoms. Here are the most common symptoms a woman may experience at any time during the menopausal transition: Sleep problems Irregular periods Mood changes Low libido Headaches and dizziness Vaginal dryness Pain during intercourse Night sweats Hot flashes Mental fog Fatigue Breast soreness Dry skin/acne Hair loss Joint pain and muscle tension Here Are Some of the Top Health Concerns of Menopause Profound health changes may occur when a woman’s ovaries stop releasing eggs and when their body gradually decreases the production of estrogen and progesterone. However, these concerns can be managed with lifestyle changes. Brain Health The loss of estrogen during the menopause transition can cause changes in your brain. Among the areas of the brain most affected are the prefrontal cortex, hippocampus, hypothalamus, and amygdala. These areas of the brain are involved with sleep regulation, learning, memory, and temperature regulation. This helps to explain symptoms such as increased worry, poor sleep, mental fog, memory lapses, and hot flashes. Heart Health Estrogen helps provide a protective effect against heart health issues in women. When estrogen levels decline dramatically during the menopausal transition, heart health concerns may increase among women. Severe vasomotor symptoms (such as night sweats and hot flashes) are also associated with increased risk of heart health problems, research shows. It’s recommended that perimenopausal women should have their cardiovascular health checked. Visceral Fat and Weight Related to heart health concerns, estrogen loss during menopause may cause weight gain. Greater visceral fat deposits and weight gain can cause inflammation in the body as well as increase the potential for health issues related to blood sugar, cellular health, and heart health. Mood Estrogen fluctuations can affect serotonin and GABA levels in the brain, making women more vulnerable to low mood and feelings of anxiousness. Bone Health Bone loss worsens as we age, and menopause may increase the rate at which bone loss occurs. It’s estimated that 20% of a woman’s bone loss may come during the menopausal transition. Roughly 1 in 10 women have bone loss issues worldwide. Vaginal and Urinary Tract Infections With declining estrogen, the pH balance can shift in and around the vagina and urinary tract, making infections more common. Loss of Libido As estrogen decreases, the vagina not only becomes dry, but the tissue becomes thinner and less elastic. This can make sex painful and less desirable. Other symptoms, such as low mood and weight gain, plus mid-life pressures (juggling work, kids, and elder parent care) can dramatically impact a woman’s mood and desire for sex. Guide for Menopause: What Can You Do? Thankfully, there’s a lot you can do to reduce symptoms and protect your health during the menopause transition. In fact, you can consider this as a time to step up your health game! Menopause specialist and author of The New Menopause, Dr. Mary Claire Haver, MD, OB/GYN, suggests 6 critical ways women can support their health and well-being through menopause and beyond: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Excellent Nutrition – Incorporate an anti-inflammatory, fiber-rich diet of healthy fats, leans meats, fruits and veggies, and whole grains – and limit refined carbohydrates and processed foods, as well as sugar. Regular Exercise – Get 150 minutes of aerobic exercise (walking, running, cycling, etc.) a week and practice resistance training four times a week. Hormone Therapy – This can be a game changer! Explore hormone therapy, nutritional supplements (i.e., omega-3s, vitamin D, magnesium, milk thistle, B vitamins, etc.), and other pharmacological options with your healthcare provider to help reduce menopausal symptoms and protect your health. Reduce Stress – Mindfulness, meditation, and breathing techniques are effective stress relievers. Practice them to bring cortisol levels down and help reduce some menopausal symptoms. Restful Sleep – Get 7-9 hours of restful sleep a night by using good sleep hygiene. Sleep is needed to keep cortisol levels, inflammation, and appetite in check. Community – Create or join a community of supportive people! We can’t go it alone. [/wc_box] Bottom line: There are many actions you can take to help navigate menopause and thrive. 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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These Are Some of the Best Benefits of PMS Relief+!
Did you know that up to 90% of reproductive age women experience premenstrual syndrome (PMS) symptoms? During your period, it’s normal to have some symptoms that can produce feelings of discomfort. These symptoms may include: Menstrual cramps Bloating Lower back ache Headache Low mood Fatigue Poor sleep Hormonal acne The good news is that there’s a simple way to find relief during your monthly cycle. Natural PMS Support Many women seeking support for PMS discomfort have turned to natural substances to help reduce the severity of the symptoms that can accompany their monthly period. One supplement that contains a potent combination of PMS-supporting ingredients is BrainMD’s new supplement… PMS Relief+ Of the many PMS support supplements on the market today, PMS Relief+ is distinguished by its advanced formula, which includes 5 essential vitamins and minerals plus the proprietary ginger extract, Ginfort®.* While many PMS supplements only address premenstrual cramps, PMS Relief+ offers natural support for a wide range of symptoms and may help… Ease PMS symptoms, including low mood and energy* Support your monthly cycle* Reduce bloating and cramps* Better equip you to handle emotional ups and downs* Who Can Benefit from PMS Relief+? This potent supplement is recommended for… Women experiencing premenstrual discomfort: It’s estimated that 50-90% of reproductive age women experience pain during menstruation. Studies show that supplements with a combination of potent ingredients, like PMS Relief+, may help mitigate premenstrual pain.* Women experiencing PMS-related mood changes: Due to the significant shift in estrogen-serotonin regulation prior to menstruation, PMS is often associated with hormone changes and mood swings. Reduced levels of vitamin D are associated with lower mood and mood changes – which is why this “sunshine vitamin” is a key ingredient in PMS Relief+.* Also, the anti-inflammatory role of magnesium has been shown to help improve PMS symptoms. PMS Relief+ Ingredients PMS Relief+ offers clinically effective doses of several essential nutrients, which are frequently deficient in reproductive-aged women: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Ginfort® Ginfort® is a groundbreaking ingredient that may help reduce a number of symptoms associated with PMS, including menstrual discomfort.* A highly concentrated, proprietary ginger root extract, Ginfort® contains a minimum of 26% gingeroid polyphenols (many ginger extracts only contain 5-6% gingeroids), which are the primary actives in ginger known for their potent mood-boosting and anti-inflammatory properties.* Magnesium Magnesium is a powerhouse mineral that functions in combination with other minerals to help regulate muscle contraction and relaxation.* Vitamin B1 Also known as thiamin, vitamin B1 plays a vital role in muscle contraction and nerve signaling, which may be the mechanism of action for PMS symptom management.* Vitamin B6 Vitamin B6 is an essential nutrient utilized by the body to help regulate the immune and nervous systems.* Vitamin D Best known for its role in supporting healthy bones, vitamin D promotes the uptake of calcium, supports immune function, and helps reduce inflammation.* Zinc A potent mineral, zinc plays an important role in the body’s release of hormones, immunological response, and reproductive health.* [/wc_box] What the Science Says About Ginfort PMS Relief+ uses the exact ginger extract (Ginfort®) in the precise dose that was clinically shown to produce notable relief of PMS symptoms within the first 30 days of use.* Specifically, it was shown to help alleviate PMS-associated menstrual discomfort and cramping by 80%, fatigue by 92%, and back pain by 95%.* As if that wasn’t impressive enough, another study using Ginfort® shows an overall 54% reduction in total PMS symptoms by the end of the first month of supplementation.* Supplementing with Ginfort® also may help decrease nausea, another common symptom of PMS.* PMS Relief+ FAQ [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] How should I take PMS Relief+? As a dietary supplement, take two capsules daily, preferably with meals, or as directed by your healthcare provider. Can I take PMS Relief+ daily? For best results, we recommend taking it daily to help mitigate PMS symptoms. Does this product contain any hormones? No. It is a dietary supplement and does not contain hormones. Who can benefit from taking this product? Women experiencing PMS symptoms such as cramping, mood swings, and fatigue may benefit from PMS Relief+.* What makes this product different from the competition? PMS Relief+ stands out due to its unique blend of natural ingredients, including Ginfort®, which has been shown in clinical studies to help reduce the severity of PMS symptoms.* Unlike other products, it offers comprehensive relief from a wide range of symptoms, including bloating, cramping, back pain, nausea, and mood swings, making it a holistic solution for PMS.* Can my teen daughter take this supplement? We recommend speaking with your pediatrician before giving your child any supplements. The product was designed for all women who menstruate. Does this product have any side effects? PMS Relief+ is made with natural ingredients and is generally well-tolerated.* There were no adverse side effects reported in the human studies for any of the ingredients in this product. However, consult with your healthcare provider if you have any concerns. Does PMS Relief+ contain any allergens? No. It’s free of gluten, soy, corn, eggs, nuts, dairy, sugar, dairy, yeast, artificial colors and flavors, and GMOs. Also, it’s suitable for vegans. [/wc_box] More Relief, Less PMS Powered by Ginfort® and five essential vitamins and minerals, PMS Relief+ can help reduce PMS bloating, cramping, and fatigue while enhancing mood and energy levels.* A high-quality, well-tolerated supplement, PMS Relief+ provides unparalleled support for women seeking natural and effective relief from PMS symptoms.* Try PMS Relief+ 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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The Top 10 Ways to Improve Your Emotional Well-being
According to the National Institutes of Mental Health – 51 percent of the U.S. population will suffer from a mental health issue at some point in their lives. Since people don’t want to be seen as different, foolish, or abnormal, fewer than half of those who suffer from mental health problems ever seek help. Sadly, the issue of mental health remains shrouded by misconceptions and harmful stereotypes.¹ If you’re one of the millions of people trying to overcome a mental health challenge, know that there’s hope for a lasting change. If you’re ready to take steps to healthier habits and need help getting out of an emotional rut, here are 10 tips for living a brain healthy and happy life... 10 Ways to Improve Your Emotional Well-being Take Care of #1 Like it or not, stress is a normal and unavoidable part of living. How you treat your body, and brain, may well determine your ability to function in an increasingly busy world. Taking care of yourself may require that you seek out additional help. Get a Move On Physical exercise is perhaps the single most important thing you can do to keep your brain healthy. Exercise can boost blood flow and other positive nutrients to the brain², increase your levels of dopamine and generate new brain cells that can help the brain self-regulate and calm down. Walking can help you clear your mind, decrease anxious thoughts, improve your mood and burn some calories all at the same time. Find Support in Community Having a strong community means that support is just a phone call, email or visit away. Spending time in a positive community of like-minded people is a wonderful way to boost your bliss hormones, such as oxytocin. To improve your emotional well-being, focus your energy on people who are positive and engage in healthy habits. Get Quality Sleep Good sleep is essential for optimal brain and body health. Sleep helps repair and renew all the cells in the body. It gives the brain a chance to wash away toxins that build up during the day. It’s recommended that you get 7-9 hours of sleep each night. Know Your Numbers Since you can’t change what you don’t measure, having important health numbers at optimal levels is critical to brain function. To help with emotional well-being, be sure to periodically check your: Body mass index (BMI) – as your weight goes up, your brain function can go down Blood pressure (BP) – as your BP goes up, it can damage blood vessels and negatively affect the functioning of your brain Other important health numbers that can affect your brain – testosterone level, C-Reactive Protein (CRP), thyroid functioning, vitamin D level, fasting blood sugar, and hemoglobin A1c (HbA1c) Beware of Isolating Though isolating yourself during tough times may feel like the safest option, closing yourself off from the world can actually aggravate your problems. Resist the urge to shut out the individuals who can offer you encouragement and support – friends, family and trusted community or religious leaders. Learn to Relax Practicing yoga and getting massages can do more than just improve your physical function. Clinical studies indicate that both are beneficial for improving mood and coping with stress. Massages can lower the stress hormone cortisol while increasing the neurotransmitters dopamine and serotonin. Yoga can increase brain GABA, reduce anxious feelings and improve overall mood. Talk it Out Many people aren’t comfortable talking about their feelings. But opening up about personal issues can have big benefits for those who deal with emotional challenges. Whether in a support group or with a therapist, talking it out can reduce your sense of helplessness and provide relief from your struggles. Enjoy the Great Outdoors Engaging in outdoor activities is important for everyone's emotional well-being, especially for those who work a desk job. Whether you enjoy hiking, biking, horseback riding or just taking a walk with a friend, being outdoors has an overall positive effect on vitality. While enjoying the great outdoors, you’ll get the added benefit of natural sunlight. Daily exposure to appropriate levels (as little as 10 to 30 minutes a day) of direct sunlight can significantly boost vitamin D3 levels and help improve your mood. Get Some Nutritional Support Whether 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 mood and stress that can help turn your day around.* These brain-directed supplements have been formulated with the highest quality ingredients that can help you feel calm, content, and able to manage stress or mental strain.* NeuroLink BrainMD’s NeuroLink supports a diverse array of such key transmitters as adrenaline, dopamine, serotonin, GABA, and glutamate.* NeuroLink provides an exclusive blend of nutrients that can help you maintain a positive mood, keep your focus, and deal with stressful challenges by helping your neurotransmitters stay in balance.* 5-HTP- In the brain, 5-HTP is readily converted to serotonin to help maintain mental and emotional well-being, reduce anxious feelings, and promote calm and relaxation.* GABA- This amino acid regulates excitability of nerve circuits in the brain and is considered the brain’s main calming neurotransmitter.* Taurine- Taurine, an amino acid that helps stabilize our nerve cell electrical activity, is known to enhance GABA's calming effects.* Tyrosine- Tyrosine is required for the production of the neurotransmitter dopamine. Having sufficient tyrosine in the brain promotes mental clarity in dealing with stress.* Serotonin Mood Support Our brain produces the naturally soothing neurotransmitter called serotonin. Serotonin plays many important roles in the brain’s biochemistry and is involved in maintaining healthy mood and promoting feelings of calmness.* Serotonin Mood Support was developed to promote serotonin activity in the brain.* This formula includes: Vitamin B6- Vitamin B6 is fundamental to healthy nerve function.* Also, it's an essential cofactor for enzymes that make serotonin and other key transmitters.* Methylfolate- The pre-activated and most readily utilized form of the folate vitamin is methylfolate.* Methylfolate is paired with methyl-vitamin B12 to help ensure the brain makes sufficient melatonin (our sleep hormone) and has the biochemical tools for renewing and maintaining its nearly 200 billion cells.* Saffron- The world’s most expensive herb, saffron has a long history of traditional use for inducing happiness.* Saffron has consistently improved mood in many clinical trials.* Lifestyle habits such as consuming smart carbohydrates in moderation and taking a dietary supplement like Serotonin Mood Support can work together to elevate mood and promote calm.* Adopting these brain healthy habits can help to improve your emotional well-being so that you can live life to the fullest. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Clement, S., Schauman, O., Graham, T., Maggioni, F., Evans-Lacko, S., Bezborodovs, N., ... & Thornicroft, G. (2015). What is the impact of mental health-related stigma on help-seeking? A systematic review of quantitative and qualitative studies. Psychological Medicine, 45(1), 11-27. doi:10.1017/S0033291714000129 2. Zhang, R., Tomoto, T., Liu, J., Tseng, B. M., Pasha, E., Cardim, D., Tarumi, T., & Hynan, L. S. (2021). One-year aerobic exercise reduced carotid arterial stiffness and increased cerebral blood flow in amnestic mild cognitive impairment. Journal of Alzheimer’s Disease, 81(2), 1041-1052. doi:10.3233/JAD-190977
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Magnesium Supplement Benefits: Improve Sleep, Mood & More
Do You Get Enough Magnesium? If not, you should. There’s a reason why this powerful, versatile mineral is referred to as “essential". Magnesium Supplement Benefits Magnesium is a mineral nutrient that’s crucial for our health and survival. It’s required by a wide variety of our enzymes and other functional proteins, including practically all 300 energy-related enzymes that our cells depend on to make and use energy. This powerful nutrient is vital for the brain to think, for the heart to beat, and for practically all the body’s functions (Schwalfenberg & Genuis, 2017). Nutrient for Healthy Aging Magnesium is vital to the functioning of our 30 trillion cells. All of them require magnesium to generate the energy they need (Costello et al., 2016). It plays a significant role in DNA synthesis, gene maintenance, and telomere stability—the protective caps at the end of chromosomes that serve as markers of aging. Adequate magnesium levels may support longer telomeres, which are linked to healthier aging and longevity (Bo et al., 2020). Unfortunately, magnesium has been declining in our food supply due to soil depletion and food processing. Older adults are at greater risk of deficiency because of reduced digestive efficiency and chronic conditions that impact magnesium absorption. Taking a well-designed magnesium supplement can significantly improve energy levels, bone health, and overall quality of life for aging individuals. Total Brain Support Magnesium is beneficial for brain function. It regulates the electrical activity of neurons by balancing calcium activity, ensuring the brain’s electrical impulses remain steady. This regulation helps prevent overexcitement of neurons, which can lead to cognitive dysfunction and mood imbalances (Barbagallo & Dominguez, 2017). Magnesium supports neurotransmitter activity, memory, and learning, making it essential for cognitive performance. Taking magnesium supplements has been shown to reduce stress, promote calmness, and enhance mental clarity (Kirkland et al., 2018). For those experiencing mood swings, brain fog, or sleep disturbances, magnesium is a natural and effective solution. Heart and Circulatory Support Magnesium is fundamental for cardiovascular health. It regulates the heart’s rhythm by counterbalancing calcium’s role in muscle contraction. Sufficient magnesium levels ensure smooth muscle relaxation, supporting optimal heart rate and blood vessel tone (Zhang et al., 2017). Studies show that magnesium promotes healthy blood pressure and reduces the risk of cardiovascular disease by improving vascular function and lowering inflammation (Rosique-Esteban et al., 2018). Known as “the relaxation mineral,” magnesium also helps prevent palpitations, supports adrenaline regulation, and improves sleep quality—all essential factors for heart health. Fortify Your Defenses Magnesium plays a crucial role in immune defense and inflammatory balance. Low magnesium levels have been associated with elevated C-reactive protein (CRP), a marker of inflammation that increases the risk of chronic diseases (Mazur et al., 2015). Adequate magnesium supports immune function by regulating calcium activity and maintaining healthy cellular defenses. Magnesium also protects against kidney stones, abdominal pain, and calcium-related heart issues by preventing excessive calcium build-up, which can lead to calcification in tissues. Workout Relief Magnesium is essential for muscle function and recovery. During exercise, magnesium regulates calcium levels in skeletal and smooth muscles, allowing for efficient contraction and relaxation. Deficiency can lead to cramps, spasms, and fatigue, making supplementation critical for athletes and active individuals (Volpe, 2015). Sweating during workouts depletes magnesium stores, which can impact performance. Taking magnesium before or after exercise can help restore energy, reduce muscle soreness, and prevent cramps. It also aids in muscle repair during sleep, supporting faster recovery and improved endurance. Healthy Pregnancy Magnesium is vital for maternal and fetal health. It supports proper growth, bone development, and neurological function in the developing baby. Pregnant women require higher magnesium intake to reduce the risk of complications such as preeclampsia, gestational diabetes, and preterm labor (García-González et al., 2019). Magnesium also helps mothers maintain healthy blood pressure, prevent muscle cramps, and support relaxation during pregnancy and breastfeeding. Ensuring adequate magnesium levels is beneficial for both mother and baby throughout this critical period. Types of Magnesium in Supplements Magnesium Citrate Magnesium citrate is one of the most bioavailable forms of magnesium, meaning it is easily absorbed by the body. It is particularly beneficial for individuals with digestive concerns, as it helps alleviate constipation by drawing water into the intestines. This form is ideal for overall magnesium supplementation and supports energy production, muscle relaxation, and heart health. Magnesium Malate Magnesium malate combines magnesium with malic acid, a natural compound found in fruits. It is particularly effective for reducing muscle fatigue and improving energy production. Athletes and individuals with chronic pain conditions, such as fibromyalgia, may benefit from magnesium malate for its ability to relieve soreness and promote recovery. Magnesium Glycinate Magnesium glycinate is bound to glycine, an amino acid that supports relaxation and calmness. This form is gentle on the stomach and is ideal for individuals seeking relief from stress, anxiety, and sleep disturbances. It also supports muscle function, cardiovascular health, and nervous system balance. What Are the Signs of Low Magnesium? The CDC reports that over half of Americans do not meet the recommended daily intake of magnesium (CDC, 2021). Factors such as poor diet, alcohol use, stress, medications, and chronic illnesses contribute to this deficiency. Signs of low magnesium include: Irritability or mood changes Fatigue and muscle weakness Cramps or spasms Sleep disturbances Brain fog or poor concentration Since magnesium levels in the blood may remain stable until severe deficiency occurs, a red blood cell magnesium test provides a more accurate measure. BrainMD’s Magnesium Chewable Vitamins Magnesium Chewables are formulated with three highly absorbable forms of magnesium: magnesium citrate, magnesium malate, and magnesium glycinate.* These forms are superior to magnesium oxide, which is poorly absorbed by the body.* Each delicious citrus-flavored chewable provides 150 milligrams of magnesium, supporting optimal brain, heart, and muscle health.* They are free from common allergens, sugar, artificial additives, and are suitable for vegans and individuals of all ages.* Simply chew one tablet at a time, followed by water, for easy and effective magnesium support.* At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Magnesium Chewables and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. Scientific References: Barbagallo, M., & Dominguez, L. J. (2017). Magnesium and aging. Current Pharmaceutical Design, 23(27), 4040-4047. https://doi.org/10.2174/1381612823666170706145007 Bo, S., Pisu, E., & Grassi, G. (2020). Magnesium and aging. Nutrients, 12(4), 1166. https://doi.org/10.3390/nu12041166 Centers for Disease Control and Prevention (CDC). (2021). National Health and Nutrition Examination Survey (NHANES). Retrieved from https://www.cdc.gov/nchs/nhanes/index.htm Costello, R. B., Elin, R. J., & Rosanoff, A. (2016). Magnesium and health outcomes: An evidence-based review. Advances in Nutrition, 7(2), 368-383. https://doi.org/10.3945/an.115.009720 García-González, A., Mendoza-Morales, L., & León-Pedroza, J. (2019). Magnesium in pregnancy. Obstetrics and Gynecology Science, 62(3), 151-159. https://doi.org/10.5468/ogs.2019.62.3.151 Mazur, A., Maier, J. A., & Rock, E. (2015). Magnesium and the inflammatory response. Magnesium Research, 28(3), 92-98. https://doi.org/10.1684/mrh.2015.0388 Rosique-Esteban, N., Guasch-Ferré, M., & Hernández-Alonso, P. (2018). Dietary magnesium intake and cardiovascular risk. Journal of the American Heart Association, 7(10), e008339. https://doi.org/10.1161/JAHA.117.008339 Schwalfenberg, G. K., & Genuis, S. J. (2017). The role of magnesium in clinical healthcare. Scientifica, 2017, 4179326. https://doi.org/10.1155/2017/4179326 Volpe, S. L. (2015). Magnesium and the athlete. Current Sports Medicine Reports, 14(4), 279-283. https://doi.org/10.1249/JSR.0000000000000164 Zhang, X., Li, Y., & Del Gobbo, L. C. (2017). Effects of magnesium supplementation on blood pressure. Hypertension, 70(2), 324-333. https://doi.org/10.1161/HYPERTENSIONAHA.117.09432
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This Is How to Build Your Own Supplement Protocol
What if you could tailor a supplement protocol to meet your specific dietary needs? Well, you can. And we can help. It’s time to say goodbye to one-size-fits-all approaches and hello to personalized wellness options. Whether you’re looking to boost energy levels, support cognitive function, or manage overall well-being, we’ve got the tools and tips to help you create a nutritional plan that actually works. Ready to discover your own customized supplement regimen? Let’s get started! Why Consider a Supplement Protocol? As mental and physical fitness continues to be a top priority for many, the concept of a personalized supplement protocol has gained traction in recent years. Unfortunately, with countless nutritional products flooding the market, navigating the supplement landscape can feel overwhelming. But with a little guidance and knowledge, you can find a supplement protocol that works for your personal needs and health goals. Whether you’re aiming to boost energy levels, support immunity, or simply manage overall well-being, understanding how to effectively incorporate supplements into your daily routine can be a huge boon to your health. How to Create a Supplement Regimen Understanding your individual health needs is crucial for creating an effective supplement protocol. Since everyone’s body responds differently to nutrients, a supplement that works for one person may not work for another. Begin by assessing your current health status. Consider factors like age, diet, activity level, and any existing medical conditions. These variables may significantly influence your nutritional requirements. Next, set clear goals. Are you looking to support immune function, promote focus and energy, or enhance muscle recovery after workouts? Identifying specific objectives can help inform the type of supplement regimen you need. Also, don’t forget about lifestyle factors. Stress management, sleep quality, and hydration can play vital roles in overall wellness and can affect how supplements perform in the body. Since this process is highly individualized, take the time to evaluate what truly matters to you and your unique situation. Build Your Custom Bundle BrainMD offers a simple way to customize your own supplement protocol. The Build Your Custom Bundle provides tiered savings on your favorite supplements: Save 10% on 2 supplements Save 15% on 3 supplements Save 20% on 6+ supplements Plus, you'll receive free shipping on orders $75+. Learn more about the Build Your Custom Bundle here. Top Tips for Taking Supplements Knowing how to take supplements is crucial for maximizing their benefits. Start by following the recommended dosages on product labels. Overdoing it can lead to adverse effects. Timing matters too – is it best to take certain supplements during the morning or afternoon? Also, some supplements are best absorbed with food, while others work better on an empty stomach. For optimal results, be mindful of these details. Also, be sure to remain well hydrated. Water aids in nutrient absorption and helps your body process supplements effectively. Be mindful of potential interactions between different vitamins/minerals with any medications you’re taking. Consult with a healthcare professional before beginning any supplement regimen. Also, keep track of how each supplement affects your brain and body over time. This knowledge can help further refine your protocol. One of the best ways to remove the guesswork over which supplements to try is to take the Brain Health Assessment… Brain Health Assessment While some online personality tests may offer helpful information, most fail to consider an individual’s health habits and personal history. In many cases, they also neglect to include an improvement plan. Worse still, many aren’t backed by science and place people into rigid categories that can discourage, confuse, or even stigmatize the test taker. That’s why we’re proud to present the Brain Health Assessment (BHA), a science-based, paradigm-shattering personality test. This unique, Brain Type Test: Is powered by the world’s largest database of functional brain scans. Incorporates extensive research from over 70 clinical studies on brain health. Is based on the combined clinical experience of a team of doctors who have worked with patients from 120 countries. Backed by decades of research, the results of the BHA will give you a personalized report that measures your overall health and includes recommended improvement strategies. Action Plan Based on your answers, your report includes a comprehensive action plan that focuses on lifestyle interventions, including diet and supplement recommendations. Brain Supporting Supplements Many supplements in the marketplace today have little or no backing from human clinical studies. Our ingredient selection process is based on clinical trials and other studies published in peer-reviewed scientific journals, and our supplements are formulated to exacting standards. We work hard to ensure that the specific ingredients (and the levels of each ingredient) in our products are safe, effective, and well-tolerated. Adding brain directed supplements to your health regimen can help support your physical and mental energy levels. All 16 Brain Types come with core and targeted supplement recommendations. Core Supplements for All 16 Brain Types The core supplements for all 16 Brain Types can be found in the comprehensive supplement system… Brain & Body Power We’ve combined our daily essentials into easy-to-use, on-the-go packets. Each packet of Brain & Body Power contains the following supplements: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] NeuroVite Plus Multivitamin – a powerful combination of more than 50 vitamins, minerals, and plant extracts in their most efficient and bioavailable forms, NeuroVite Plus nourishes all the body’s cells, tissues, and organs.* Brain & Memory Power Boost – this brain-boosting formula delivers your body specialized, nootropic ingredients to help support the brain’s energy, connectivity, and overall performance.* Omega-3 Power – gel capsules of the purest, most powerful form of omega-3 fatty acids EPA and DHA (without the fishy aftertaste) to promote healthy cognition, including recall and retention, focus and concentration, and mood and behavior.* [/wc_box] It can be exhausting trying to figure out which supplement ingredients work, which forms are the most bioavailable, and what dosages you need. That’s why our convenient daily packs were specifically designed to remove the confusion over what to include in your foundational supplement program.* In addition to these core supplements, many people require targeted supplements to round out their wellness regimen. To learn what targeted supplements are best for you, take the BHA. How to Build Your Own Supplement Protocol Taking supplements can help complement a well-rounded lifestyle, including proper nutrition, exercise, and adequate sleep.* One of the best ways to know which supplements are best for you is by taking the BHA. Just as identifying your abilities, interests, and skills can help you become a more well-rounded, successful person, knowing your Brain Type can help you better understand who you are and why you do what you do. These insights can help you know what mental/brain health risks you may face, which can potentially impact your future career and relationships in significant ways. To discover your Brain Type, take the free online Brain Health Assessment. It only takes about 5 minutes to complete, and your answers are entirely confidential. Get to know yourself in a whole new way. Take the BHA today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Brain & Body Power and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Feel Your Best On-the-Go with This 3-in-1 Vitamin Stack!
Are you serious about optimizing your brain and body to feel your best? If so, in addition to keeping your diet, exercise, and sleep routines on point, vitamin stacking can provide some added turbo power to your game. Common among fitness gurus, premier athletes, tech execs, and general health enthusiasts who require peak performance physically and mentally, supplement stacking can help amplify health with curated nutrients to attain targeted health goals. Whatever your health objective may be – whether that’s building muscle, boosting mood, achieving greater energy, or optimizing brain function – it can be supported by creating a “stack” or grouping of clinically studied nutritional supplements. Here’s how to get started. How to Create a Vitamin Stack What might a supplement stack look like? Let’s imagine, for example, you’re going to be working on a complex, consequential project at work. It will be highly stressful and require a lot of brain power. Your supplement stack might include a potent antioxidant formula to counter the oxidative stress created by stressful conditions, a vitamin with loads of vitamin C and D to support your immune health, and nutrients known to promote greater blood flow to the brain to help improve your overall cognition and mental focus. Brain & Body Power: Ultimate 3-in-1 Vitamin Stack! Thankfully, you don’t need to have a world-class nutritionist or health coach to help create a vitamin stack for you. BrainMD has a foundational supplement pack called Brain & Body Power to give you a simple, easy, and effective option for beginning vitamin stacking. Brain & Body Power is designed to support the optimal functioning of your brain and body with a daily vitamin packet that includes three different nutritional supplements.* So, rather than having to draw from multiple cumbersome supplement bottles, you have all you need in one convenient, ready-to-go packet to take on the run. Plus, by buying the ready-made packets of stacked vitamins, you save money over buying the individual supplements separately! What’s surprising is just how expertly formulated each supplement is. Only clinically studied ingredients are used and only in highly bioavailable forms.* With each packet of Brain & Body Power, you get a stack of three nutritional supplements: Brain & Memory Power Boost NeuroVite Plus Multivitamin Omega-3 Power Let’s look at them individually and the “stacked” benefits they provide. Brain & Memory Power Boost This nootropic memory supplement is formulated with researched, brain-boosting herbs and nutraceuticals associated with sharpened memory function, as well as improved mental energy, clarity, and concentration.* The clinically studied, synergistically blended ingredients in Brain & Memory Power Boost include: PhosphatidylSerine (PS) A key phospholipid nutrient, PS is a building block of cell membranes and is present in all your body’s cells, especially in the brain’s nerve cells. PS helps to boost attention, improves your ability to handle stress, and promotes memory recall in older adults.* Acetylcarnitine (ALC) An amino acid, this nutrient is important for cellular energy production. ALC supports improved mental power, healthy memory, and lifted mood.* N-AcetylCysteine (NAC) NAC provides your brain with antioxidant defense against free radicals.* It also enhances the electrochemical balance within nerve cells and has vasodilating properties (relaxes blood vessels), improving blood flow, which helps boost brain function.* Alpha-Lipoic Acid A potent antioxidant, this vitamin-like nutrient is key to blood sugar utilization and cellular energy production.* Ginkgo Biloba Extract This plant extract supports greater blood flow to the brain, which helps to optimize your brain function.* It also has a protective antioxidant to help support mental sharpness.* Huperzine A Used in traditional Chinese medicine for millennia, this extract from the Huperzia serrata (club moss) plant enhances the actions of the acetylcholine neurotransmitter system, which is linked to behavior and memory.* NeuroVite Plus Multivitamin Far surpassing conventional daily multivitamins in both its range and potency of more than 50 nutrients, NeuroVite Plus Multivitamin helps cover all your nutritional bases.* The high-potency and comprehensiveness of its vitamins, minerals, phytonutrients, antioxidants, brain nutrients, and digestive enzymes are exceptional.* Together, they help synergistically nourish all the body’s systems.* NeuroVite Plus provides 2000 IUs of vitamin D3, a daily value of 250%. This could make a marked difference in mood, energy, and more for the estimated 41% of Americans who are low in vitamin D.* The formula also includes a wide array of minerals, including lesser known but important minerals such as manganese, chromium, and molybdenum. Its plentiful phytonutrients have important benefits too. For example, lutein and zeaxanthin support eye health.* Hesperidin helps promote healthy circulation, and resveratrol has heart health benefits.* The supplement’s robust array of antioxidants help protect against oxidative stress.* NeuroVite Plus’s brain-boosting blend of nutrients offers additional powerful support to optimize and protect your brain function, memory, mood, and focus.* And lastly, the very careful selection of its ingredients and inclusion of digestive enzymes helps ensure the supplement is well tolerated.* Omega-3 Power This remarkable omega-3 supplement provides your body with two of the most potent brain health omega-3s: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) – and lots of them!* Each serving of Omega-3 Power delivers 1,600 mg of EPA, DHA, and other omega-3s, which is nearly five times greater than most other omega-3 supplements. What’s more, the omega-3s are offered in a bioavailable triglyceride form for efficient absorption. They’re rigorously screened and tested for 400+ contaminants. Fat plays a key structural role in your brain cell membranes – and healthy, flexible cell membranes help to optimize cellular function and efficiency. It’s like having the right motor oil in a high-performance car. Omega-3s are the best fats for building these healthy, flexible cell membranes, which is key to many of its brain benefits.* There’s a large body of research showing links between increased omega-3 concentration in the brain and improved overall brain health, cognitive function, mood, focus, and memory.* Among many studies, one recent study published in Neurology found better brain structure and cognitive benefits associated with higher levels of EPA and DHA in the brain.* Additionally, EPA supplementation has been shown to support mood and emotional balance in studies.* But that’s not all. A considerable amount of research suggests EPA and DHA support hearth health in multiple ways, and emerging research shows that these omega-3s may help post-workout recovery due to their anti-inflammatory properties.* That’s a lot of health benefits! Stack It with Brain & Body Power Brain & Body Power is vitamin stacking made easy. You get the multiple benefits of these three powerful nutritional supplements in one simple, money-saving packet. Try Brain & Body Power today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Brain & Body Power and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Rev Up Your Weight Control with GLP-1: The Key to a Faster Metabolism!
Are you looking for natural ways to supercharge your metabolism? A powerful hormone that may help is GLP-1. Let’s look at how GLP-1 can rev up your metabolism and help you with your weight management goals. What Is GLP-1? Glucagon-like peptide-1 (GLP-1) plays a crucial role in regulating metabolism. This hormone is released by the gut in response to food intake, signaling the body that it’s time to start digesting and absorbing nutrients. Once GLP-1 is secreted, it stimulates insulin production from the pancreas, helping to regulate blood sugar levels. Also, GLP-1 helps slow down gastric emptying, which means food stays in the stomach longer and leads to feelings of fullness. By promoting satiety and reducing appetite, GLP-1 may aid in weight management efforts. This hormone has been found to support pancreatic beta-cell function and enhance glucose uptake into cells. These mechanisms not only help control blood sugar, but also contribute to overall metabolic health. GLP-1 and Weight Management GLP-1 works to prevent overeating and unnecessary snacking throughout the day by signaling your brain that you’re satisfied. Also, GLP-1 promotes fat burning and increases energy expenditure, which helps your body maintain a healthy weight. GLP-1 may help reduce cravings and can help control blood sugar levels after the consumption of a meal. Foods That Promote GLP-1 Production One of the best ways to naturally support your GLP-1 levels is with what you put on your plate. Certain foods may help increase the production of this powerful hormone in the body. Incorporating these foods into your diet can help support a healthy metabolism and aid in weight management. Start by adding more fiber-rich foods – like fruits, vegetables, whole grains, and legumes – to your meals. These foods not only keep you feeling full longer, but also stimulate the release of GLP-1 in the gut. Including sources of healthy fats, such as avocados, nuts, and olive oil, in your diet may help support higher GLP-1 levels. Protein-packed options like lean meats, poultry, fish, eggs, and dairy products can promote GLP-1 secretion. Don’t forget about spices like turmeric and cinnamon – they can add flavor and also may enhance GLP-1 production in the body. By making these simple dietary adjustments, you can leverage the power of food to help optimize your metabolism and overall health. Adopting lifestyle habits, such as regular exercise and adequate sleep, can further optimize GLP-1’s effects on weight management. Lifestyle Habits That Support GLP-1 Levels Lifestyle habits can play a crucial role in supporting this hormone and optimizing your metabolism. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Exercise Regular exercise, especially high-intensity workouts or strength training, may help increase GLP-1 production. Aim for at least 30 minutes of physical activity several days a week. Sleep Getting enough quality sleep is essential for regulating an array of hormones, including GLP-1. Establish a consistent sleep schedule and aim for 7-9 hours of restful sleep each night. Stress-relief Reducing stress through mindfulness practices like meditation or yoga also may support healthy GLP-1 levels. Stress management techniques can have a positive impact on your metabolic health. [/wc_box] Small changes in daily habits can add up to significant improvements in metabolism and overall health over time. Consider implementing these lifestyle strategies to support optimal GLP-1 function naturally. With so many benefits, it’s clear why GLP-1 is so popular for maintaining a healthy weight and metabolism. That’s why BrainMD is proud to offer its ultra-pure supplement… Smart Metabolic Burn Smart Metabolic Burn is clinically formulated for sustainable, healthy weight management.* By targeting inflammation and decreasing oxidative stress, Smart Metabolic Burn addresses the root cause of weight-related challenges.* Top Benefits of Smart Metabolic Burn Taking Smart Metabolic Burn may help: Improve metabolic health* Reduce oxidative stress* Promote healthy blood sugar levels and insulin sensitivity* Decrease abdominal fat and waist to hip ratio* Support metabolism of fat in the liver* Maintain healthy cholesterol and triglyceride levels* Support a healthy inflammatory response within the body* Retain body composition when paired with diet and exercise* Smart Metabolic Burn is a unique product that combines two clinically studied ingredients – berberine and oleoylethanolamide (OEA) – in a single revolutionary formula.* Berberine can help enhance GLP-1 levels without the common side effects associated with pharmaceuticals.* By promoting GLP-1 production, berberine supports your body’s natural mechanisms for managing appetite and weight management.* GLP-1 – Master Switch to Metabolism Promoting your GLP-1 levels through diet, exercise, and other lifestyle measures can have a significant impact on your metabolism and weight management. By understanding the role of this powerful hormone and implementing lifestyle strategies to help boost its levels, you can unlock GLP-1s potential for improved metabolic health and weight balance. Remember to consult with a healthcare provider before making any changes to your diet or supplement routine. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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This Is Why You Should Use Instantized Creatine Monohydrate
If you’re into bodybuilding, or just generally staying fit, chances are you’ve heard of creatine monohydrate. But what about its instantized form? What is Instantized Creatine Monohydrate? Instantized creatine monohydrate is a modified version of creatine monohydrate, a popular choice among creatine supplement options. The process of instantization occurs when creatine monohydrate is micronized into smaller particles. This allows instantized creatine monohydrate to dissolve more easily and quickly in liquid compared to regular creatine monohydrate. This innovative process helps push creatine into your muscles instead of allowing it to float around your gut, where it can cause stomach or intestinal discomfort. Benefits of Instantized Creatine Monohydrate Instantized creatine monohydrate offers a range of benefits that can enhance your athletic performance and help you reach your fitness goals. Here are just a few… [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Improved Solubility One major advantage of instantized creatine monohydrate is its improved solubility. Regular creatine monohydrate can be a challenge to mix, leaving behind clumps or grittiness. Instantized creatine monohydrate undergoes a process that breaks down the powder into smaller particles, enhancing its ability to dissolve quickly in liquid. This improvement in solubility doesn’t alter the fundamental benefits of creatine monohydrate; it still helps support, energy, strength, and muscle mass. The difference lies in how quickly and smoothly it mixes into your pre-workout shake or post-workout recovery drink. As an added benefit, some users find that instantized creatine monohydrate causes less gastrointestinal (GI) discomfort compared to its traditional counterpart due to its enhanced dispersion in fluids. So, if convenience and mixability matter to you when choosing supplements, instantized creatine monohydrate may be worth considering. Quicker Absorption Another benefit is the faster absorption rate of instantized creatine monohydrate compared to regular creatine monohydrate. This allows the body to quickly utilize the supplement for energy production during intense workouts, leading to enhanced exercise performance and less fatigue. Reduced Bloating Additionally, instantized creatine monohydrate may cause less bloating or GI discomfort in some individuals due to its increased solubility in water. This may allow those with digestive issues to still reap the performance benefits of creatine supplementation without the common side effects. [/wc_box] Potential Side Effects and Safety Precautions While generally safe for most individuals, some who take instantized creatine monohydrate supplements may experience mild side effects such as digestive issues or water retention. It’s crucial to stay hydrated and follow the recommended dosage guidelines when taking instantized creatine monohydrate. Though rare, more severe side effects, like kidney damage, can occur with prolonged misuse or excessive dosages. Be sure to monitor your intake; cycling on/off creatine supplementation may help mitigate these risks. Always ensure your health and well-being by prioritizing safety precautions when using instantized creatine monohydrate. To minimize the risk of adverse effects, consult with a healthcare professional before starting any new supplement regimen, especially if you have underlying medical conditions or are pregnant/nursing. Additionally, it’s important to purchase high-quality products from reputable sources to ensure purity and effectiveness. How to Take Instantized Creatine Monohydrate When it comes to maximizing the benefits of instantized creatine monohydrate, timing and dosage are key. To start, it’s recommended to follow a loading phase for the first 5-7 days by taking around 20 grams per day, divided into smaller doses throughout the day. This helps quickly saturate your muscles with creatine. After the loading phase, a maintenance dose of 3-5 grams per day is typically sufficient to keep your muscle stores elevated. Taking instantized creatine monohydrate post-workout also can be beneficial since water and nutrients may be more readily absorbed into the muscles at that time. Since creatine helps draw water into your muscles, it’s important for you to stay well hydrated throughout the day. Also, it’s important to mix creatine powder with water or juice rather than acidic drinks like coffee or soda, as they may reduce its effectiveness. Consistency is key. For optimal results, aim to take it every day, even on rest days. Following these guidelines, and monitoring your body’s reactions, can help you get the most out of instantized creatine monohydrate supplementation. Support Energy and Strength with Instantized Creatine Monohydrate Overall, incorporating instantized creatine monohydrate into your workout routine may help improve muscle mass, strength gain, and overall exercise performance without the inconvenience of traditional creatine formulations. Remember to always follow recommended dosages and consult with a healthcare professional before starting any new supplement regimen. With proper usage and adherence to safety precautions, instantized creatine monohydrate can be a valuable addition to your fitness regimen. 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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